tag:blogger.com,1999:blog-11478833948607030522024-03-14T04:09:43.831-04:00 Top Shelf TriathlonCorey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.comBlogger74125tag:blogger.com,1999:blog-1147883394860703052.post-91849103865698969592015-12-13T16:43:00.000-05:002015-12-13T16:43:15.220-05:002015 Year In Review<!--[if gte mso 9]><xml>
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<span style="font-size: small;"><span style="font-family: inherit;"><b><span style="color: black;">Year In Review - 2015</span></b><span style="color: black;"><br />
</span><span style="color: black;">Another solid race season is in the books. Training and
racing with a working spouse, 3 young energetic boys and a career of my own
continues to be a moving target but with great communication and sacrifice, I
continue to push my comfort zone and redefine what is possible. Similar to last
season, I decided to steer away from the long distance stuff and focused on
olympic distance racing and running speed. My "A" race for the year
was the ITU World Championship and a surprise, fall 10 mile race popped up
mid-season, more about that in a bit.</span><span style="color: black;"><br />
<br />
</span><b><span style="color: black;">2015 Results Summary</span></b><span style="color: black;"><br />
</span><span style="color: black;">American Triple T 3rd Overall (event PR)</span><span style="color: black;"><br /><span style="font-size: x-small;">
</span></span><span style="color: black; font-size: x-small;">-Race 1 Sprint 2nd AG</span><span style="color: black; font-size: x-small;"><br />
</span><span style="color: black; font-size: x-small;">-Race 2 Olympic 2nd AG</span><span style="color: black; font-size: x-small;"><br />
</span><span style="color: black; font-size: x-small;">-Race 3 Olympic 3rd AG</span><span style="color: black; font-size: x-small;"><br /> -</span><span style="color: black; font-size: x-small;">Race 4 1/2 iron 1st AG</span><span style="color: black;"><br />
</span><span style="color: black;">Grand Rapids 1/2 iron 4:22 3rd AG (distance PR) </span><span style="color: black;"><br />
</span><span style="color: black;">CRIM (10 mile) 1:03 (distance PR)</span><span style="color: black;"><br />
</span><span style="color: black;">ITU World Championships 2:04 10th American</span><span style="color: black;"><br />
</span><span style="color: black;">Army 10 Miler 59:02 (distance PR)</span><span style="color: black;"><br />
</span></span></span></div>
<a name='more'></a><span style="font-size: small;">
</span><span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">My year started off strong as I finally made the
American Triple T podium after many years of trying to get it right! To do well
at a grueling event like the Triple T you have to be strong and smart, I've
been working hard on both! I recovered quickly from the TTT and toed the line
at the Grand Rapids 1/2 iron distance to test my endurance against some of the
mid-west's quickest. A bunch of the Every Man Jack guys showed up and had me
against the ropes. Even with a personal best, I was run down by 2 of their guys
and ended up 3rd for the AG. I love racing with guys that push me to my limit,
I only wish there was a better way to pick the races that you know all of the
fast guys show up...it's one of the main reasons I'm driven to race,
competition! </span></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"> </span><a href="http://2.bp.blogspot.com/-SSmmJ-1eaXE/Vmi6YRoqOGI/AAAAAAAAA3E/7HgVj4MNxZI/s1600/IMG_0795.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://2.bp.blogspot.com/-LYaaogEcaqI/Vmi6Wx7-cuI/AAAAAAAAA3A/5zbmYWd2BGc/s1600/IMG_0769.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-LYaaogEcaqI/Vmi6Wx7-cuI/AAAAAAAAA3A/5zbmYWd2BGc/s320/IMG_0769.JPG" width="320" /></a> <span style="color: black;"><br /></span></span></span><span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">
</span><span style="color: black;">And then in July, I was selected by my employer to race
in the Army 10 Miler with the goal of winning the corporate<u> team</u>
challenge. My focus shifted to increase my run fitness and find some speed
which actually worked out quite well for my ITU Worlds build. First, I ran in
the state (Michigan) favorite CRIM 10 Mile and was pleasantly surprised to be
getting quicker despite so many years of long distance training and racing.
6:17 min/mile for a distance PR was the result. </span><a href="https://2.bp.blogspot.com/-SSmmJ-1eaXE/Vmi6YRoqOGI/AAAAAAAAA3E/7HgVj4MNxZI/s1600/IMG_0795.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="http://4.bp.blogspot.com/-MH_-AzkCi2Y/Vmi6fcNmpHI/AAAAAAAAA3U/o_SoMfy9how/s1600/IMG_0802.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></span></span></div>
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<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: inherit;"><a href="https://2.bp.blogspot.com/-SSmmJ-1eaXE/Vmi6YRoqOGI/AAAAAAAAA3E/7HgVj4MNxZI/s1600/IMG_0795.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-SSmmJ-1eaXE/Vmi6YRoqOGI/AAAAAAAAA3E/7HgVj4MNxZI/s320/IMG_0795.JPG" width="320" /></a><span style="color: black;">Then came ITU Worlds in Chicago
which was as an absolute blast and another great championship race that drew
out some amazing athletes. I put my head down, gave it my all and came away
with a 15th place in the age group and stacking up as the 10th place finishers
for the US!! Having an opportunity to race on Team USA was an incredible
experience and one that I won't soon forget! My results after a strong year
have boosted me to my highest ever USAT National Ranking! 1<span style="font-family: inherit;">2</span>th in the USA!! (AG)</span><span style="color: black;"><br />
<br />
</span><span style="color: black;">And then finally, the conclusion for season; the Army 10
Miler, another chance of a lifetime for me. An all expenses paid trip to
Washington, DC to represent my employer and team up with some of the faster
runners I've ever had a chance to rub elbows with! The result: 59:02 for a 4
minute PR. </span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://3.bp.blogspot.com/-Lj3ZiShqAPE/Vmi6ZOXaCtI/AAAAAAAAA3I/eMCWuMEriO0/s1600/pic.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://3.bp.blogspot.com/-Lj3ZiShqAPE/Vmi6ZOXaCtI/AAAAAAAAA3I/eMCWuMEriO0/s320/pic.jpg" width="320" /></a><span style="color: black;"> </span></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;">I'm running faster now than ever before and would even put a
whooping myself 10 years ago!! (...but<span style="font-family: inherit;"> </span>how's 11th out for 15 on my corporate team
for a slice of humble pie!!)<br />
</span><span style="color: black;"><br />
</span><b><span style="color: black;">What's Next??</span></b><span style="color: black;"><br />
</span><span style="color: black;">Plans for the 2016 season are already taking shape. The
Triple T is a race I just can't say no to and Muskoka 70.3 sounds equally
grueling (read: fun), so I'm in. <span style="font-family: inherit;">The trip to Muskoka</span> may end up as a scouting<span style="font-family: inherit;"> mission</span> for another Kona Qualifying run in 2017....but maybe sooner, as a trip
to Hawaii to celebrate 40 sounds fitting.</span></span></span></div>
Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-49476325405650238952014-07-19T12:44:00.001-04:002014-07-19T12:51:14.664-04:00Mid-Year Update 2014<!--[if gte mso 9]><xml>
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<span style="font-family: inherit;"><span style="font-size: small;">Wow my blog has really taken
a back seat lately. I've been busy doing
a bunch of familying, working and some training too. Here's a quick update to how my season has
been going.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span></div>
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<a href="http://3.bp.blogspot.com/-gOuC4cE3yOk/U8qf2wVFIII/AAAAAAAAA1o/2PnBX0KXHVA/s1600/ttt1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-gOuC4cE3yOk/U8qf2wVFIII/AAAAAAAAA1o/2PnBX0KXHVA/s1600/ttt1.jpg" height="224" width="320" /></a><span style="font-family: inherit;"><span style="font-size: small;">In my 6 years of doing the
American Triple T in Ohio, this year was by far the most challenging. With the damn Polar Vortex, we had the worst
winter on record and must have been damn near the worst spring too. Cold, windy and wet. That theme continued down in Ohio through mid-May and we raced in the coldest
conditions I'd ever experienced. Upper 30's air
temp in the morning with I'd guess mid 50 water temp. The race announcers never commented on water
temp all weekend and I'd guess that's because it was borderline "cancel
the swim" cold. The race dealt out
the expected hand of a tough course, great comradery and a great way to kick-off
to the season. My fitness was lacking
this year (especially on the bike) but I some how managed to pull off 5th
overall. All of the guys much faster
than me must have, mid-shiver, thrown in the frozen towel.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">After the TTT my season took
a drastic, but expected, turn from Long Course racing to an Olympic distance
focus. My A race for the year is USAT
Nationals in Milwaukee but more on that later.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<a name='more'></a><span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Olympic distance racing is a
lot of fun but different than long course is so many ways.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"> 1. Racing hard for 2 hrs hurts way more </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">2. Recovery time from said 2
hrs is amazingly quick </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">3. Racing competitively at 5-7
training hrs/wk versus the insane 15-20 hrs/wk for long course</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"> 4. Racing and home by noon to get on with my day versus the whole day/week
production for 1/2 and full distance races</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span></div>
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<a href="http://1.bp.blogspot.com/-G4WwCgD0TOs/U8qf2z0gYyI/AAAAAAAAA1k/fV31ZciZJlM/s1600/chi2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-G4WwCgD0TOs/U8qf2z0gYyI/AAAAAAAAA1k/fV31ZciZJlM/s1600/chi2.jpg" height="235" width="320" /></a><span style="font-family: inherit;"><span style="font-size: small;">As could probably be
predicted, this distance is much more sustainable for a married father of 3,
who also works full time. Training has
been very interesting. "I don't
work out very much, but when I do I go really hard." 1-2 one hr swims a week. 3-4 half hour runs,
mostly 800m intervals and a few bike rides usually consisting of one "long"
ride a week (2hrs) and 2-3 other short FTP/VO2 intervals sessions. I've dropped my weekly basement core and yoga
sessions. I know I'd be stronger and
more durable if I were doing them but I've traded them for more family time.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Back in June I race a small
local race called the Big Fish Olympic. It
was really my first OLY distance race in 5+ years. It hurt bad. I swam well, biked too hard and
suffered on the run. 1st AG, 3rd OA.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span></div>
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<a href="http://3.bp.blogspot.com/-8axmOJx0i4Y/U8qf23bvyAI/AAAAAAAAA1g/vI1grLqQDU8/s1600/chi.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-8axmOJx0i4Y/U8qf23bvyAI/AAAAAAAAA1g/vI1grLqQDU8/s1600/chi.jpg" height="213" width="320" /></a><span style="font-family: inherit;"><span style="font-size: small;">Next up was the Chicago ITU
race. Again huge race, stiff competition
and I further attempted to reign in my effort to optimize my pace at this
distance. I swam well, biked fast and
ran okay in the heat and ended up in 7th AG, 22nd OA. Huge races are so much fun, I love getting my
ass kicked as it continues to focus my training. Chicago is an amazing city to host a race, hopefully I'll be
going back next year for ITU Worlds.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">And after all of this, I'm
still trying hard to shake the Iron distance bug. Yes I have a screw loose but
still understand the allure of racing long.
Big races, organizational OCD to juggle life, lots of self-inflected
pressure to perform, wicked competition and that stupid Kona carrot! That ONE race is so frickin' cool, it's very
hard for me to say with any confidence that I'm done chasing it. I've qualified 2x for the Big Show now, once
in the M30-34 and once in the M35-39. I
joke with my wife that my next attempt will be to go for a KQ in the M40-44. She laughs but only time will tell whether
it's a joke or not.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span></div>
<div class="MsoNormal">
<a href="http://4.bp.blogspot.com/-sZomMytOSFE/U8qhh18LFEI/AAAAAAAAA1w/f2INou0DzvE/s1600/usat.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-sZomMytOSFE/U8qhh18LFEI/AAAAAAAAA1w/f2INou0DzvE/s1600/usat.jpg" height="109" width="320" /></a><span style="font-family: inherit;"><span style="font-size: small;">My near term goal is to do
really well at USAT Age Group Nationals.
I've set a goal of Top 10 in the AG and from the way the Chicago ITU
played out and a cursory review the start list in Milwaukee, I definitely have my work cut out for me. 7 guys from the top 10 last year are
returning as well as a half dozen other Speeders that I know by name. With a little more pacing refinement and
changes to my training (more speed work), I think I can shave a few minutes off
of my Chicago performance, we'll have to see how that plays out in
the AG later in August.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">As always a quick shout to my
sponsors. First Endurance has been on my
side for over 5 years. They walk the
walk and talk the talk. Premium Sports
Nutrition period. Emilio and his crew
over at Desoto Sports make phenomenal training and racing apparel. If in doubt, google "Desoto Slowtwitch"
and superior quality and customer service will become quickly apparent. And finally, Rudy Project stuff is everywhere
for a reason. The quality is high, the
drag is low. Get some.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Hope all is well in your neck
of the woods. </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Please be careful out there!</span></span></div>
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Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-12966813415758249912014-03-06T19:54:00.001-05:002014-03-06T19:55:00.320-05:00Winter Update 2014<!--[if !mso]><img src="//img2.blogblog.com/img/video_object.png" style="background-color: #b2b2b2; " class="BLOGGER-object-element tr_noresize tr_placeholder" id="ieooui" data-original-id="ieooui" />
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<span style="font-size: small;"><span style="font-family: inherit;">It’ been a while, here’s an update.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">After a nice long break after Ironman Hawaii,
I've set my sights on 2014. I’ve thought
long and hard about the focus for the year.
After a shift in lifestyle over the past 10 years, triathlon isn’t just
something I do. My former sedentary
lifestyle has been transformed by my training and racing. My daily schedule is amiss without some form
of exercise. My sleeping patterns and
eating habit revolve around being active.
I’ve tried going cold turkey with zero racing after an Ironman season
and it doesn’t work.</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;">Ironman Hawaii
last year will be my last Ironman for quite some time. My kids activities are picking up speed and will
likely take priority over the next many years.
If I want to continue racing, I’ll be left with trying to figure our how
to coordinate things amongst the 3-ring circus my wife and I run.</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;">For 2014, I’m planning a few early spring running
races. A 5 and a 10k should continue to
give me focus through this horrendous Michigan
winter and it'll hopefully allow me to regain some speed after years
and years of “slowtwitching”. Keep reading...</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<a name='more'></a></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><b>Racing in 2014 </b></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-M7COKQ7SGXk/UxkYiPNQjVI/AAAAAAAAA1A/KkAf9VK9doA/s1600/Picture1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-M7COKQ7SGXk/UxkYiPNQjVI/AAAAAAAAA1A/KkAf9VK9doA/s1600/Picture1.jpg" /></a>There's something about the American TTT that won’t allow me
to escape it’s grasp. I’ll be using it to
kick off my season again. It’s a May
race so that’ll force some early fitness and rather than approaching it with
iron distance endurance, I’ll be going with Olympic distance speed with a high
focus on pacing and recovery. We’ll see
how that strategy works with such a difficult race.</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;">Following the TTT, I should be able to roll into the Grand
Rapids ½ Ironman race with a high fitness level and
then continue to taper off for the rest of the season with a few Olympic distance races. I'll be forcing myself to cut my training load this summer and will be replacing much
of my volume with intensity. My final
race of the season will be the USAT Championships in Milwaukee,
WI with the goal of being competitive in
the AG and qualifying for the ITU World Championships the following year in Chicago.</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;">This plan should be a drastic reduction in commitment,
allowing me to be a fun soccer/swim dad/husband and still be able to workout
and race without the monstrous burden iron distance training puts on the daily and
family schedule.</span></span></div>
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<span style="font-size: small;"><span style="font-family: inherit;">That’s all for now. More next time.</span></span></div>
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Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-36513881578623488802014-01-24T14:08:00.000-05:002014-01-24T20:12:06.383-05:00You Can't Do This AloneAfter a bunch of time off to rest and recover from my 2013 season, I've decided to get after it again in 2014...but no full distance ironman racing in the foreseable future though. In 2014 I plan on focusing on shorter distances running and tri races...but more on the specifics in an upcoming post.<br />
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<a href="http://firstendurance.com/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="http://firstendurance.com/" border="0" src="http://2.bp.blogspot.com/-IcTOhM6I-j0/UuKydlITuaI/AAAAAAAAAxY/pDMlW0jXfgI/s1600/Picture2.jpg" height="95" width="320" /></a><a href="http://firstendurance.com/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="http://firstendurance.com/" border="0" src="http://4.bp.blogspot.com/-LQKm6aYcZ1M/UuKydiL7nuI/AAAAAAAAAxg/I_n3PLXKCgs/s1600/Picture1.jpg" height="176" width="400" /></a><br />
Over past few years I've built some amazing relationships within the industry. Namely, Robert Kunz from 1st Endurance and Emilio from De Soto Sport. These two guys and their staffs have greatly helped me along the way and if it weren't for them, I wouldn't have had as much enjoyment and success in this sport. Their collective expertise, passion and willingness to help are undeniable.<br />
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<a href="http://www.desotosport.com/index.php" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="http://www.desotosport.com/index.php" border="0" src="http://2.bp.blogspot.com/-c4Z4v7vSf8s/UuKydkQQeII/AAAAAAAAAxc/wBAHl5RPa80/s1600/Picture3.jpg" height="320" width="229" /></a>This stems back from my college days but I've always like the idea of a fraternity. I was never involved in one but it always seemed to be collections of the coolest or smartest or best dressed or biggest partiers around. It didn't matter the focus, they all flocked together with a common bond. Coming from a Big Ten University and I saw a very similar fraternization amongst the sports teams and clubs and I always wanted to be a part of it.<br />
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Over the past 5 years, I've applied for and have been turned away from most of the big name armature triathlon teams in the country. This blog entry is not to discuss their selection criteria but simply put, I didn't have what they were looking for. So at first, with a bit of chip on my shoulder, I decided to just go out and try to out race anyone of these guys I came upon. I won some, I lost some. But the point is, I've always wanted to align with a group who all work toward a common goal!<a href="http://www.rudyprojectusa.com/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img alt="http://www.rudyprojectusa.com/" border="0" src="http://2.bp.blogspot.com/-qR-pyWMh-h0/UuKyeNtonzI/AAAAAAAAAxo/_o1X1m2p24o/s1600/Picture4.jpg" height="55" width="200" /></a><br />
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So in the process of establishing my self proclaimed team of one, I individually lobbied some of the premiere triathlon companies around for support and partnership. There have been a handful along the way but the two guys that continue to be there for me are Robert and Emilio. They help me, and I do everything I can to help them. At this point joining a team would likely mean breaking ties with the guys who have helped me most and I'm obviously not willing to do that.<br />
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So again, for the 2014 season, it is my absolute honer and privileged to announce continued support from 1st Endurance, De Soto Sport and Rudy Project! If by chance you're not familiar with these companies please click on the banners within and learn about the incredible nutritional products and fitness gear they have to offer. Signing up for their newsletters and mailing list will get you in on all sorts of tips and goodies!<br />
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Until next time, <br />
Train Safe, Train Smart.<span style="font-family: inherit;"><span style="font-size: small;"> </span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">**note, Team Pérez includes my amazingly supportive wife, my three sons who I plan to continue beating around the block well in to my 60s and my families on both sides.</span></span>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-24930324089317289092013-11-23T11:34:00.004-05:002013-11-23T11:36:01.219-05:00Product Review - 110% Play Harder Compression<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-x_Ti0u5z4Z0/UpDVGTX1GpI/AAAAAAAAAwQ/-Cw5Tncy2Ew/s1600/logo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" height="141" src="http://2.bp.blogspot.com/-x_Ti0u5z4Z0/UpDVGTX1GpI/AAAAAAAAAwQ/-Cw5Tncy2Ew/s200/logo.jpg" title="" width="200" /></a><span id="yui_3_13_0_ym1_1_1385222401137_1644">Late this past season, in the peak of my training for an Ironman, I struggled with some long lasting fatigue (quads/glutes) and I wasn't recovering well for some of my key sessions. Also during one of my long runs, I injured (overuse) my left knee.</span><span id="yui_3_13_0_ym1_1_1385222401137_1702"> </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><span id="yui_3_13_0_ym1_1_1385222401137_1702">Traditional means to heal an injury include R.I.C.E. Rest, Ice, Compression and Elevation. After a weeks worth of resting the quads and knees from biking and running, the pain was still lingering. I called up my local PT and got right in for an evaluation. The diagnosis, mild tendonitis of the upper knee/lower quad. He performed a little ART, which hurt like crazy and a little Shockwave Therapy. He prescribed a little more rest, ice and compression. On my way out a flyer caught my eye for a company I hadn't hear about before. 110% Play Harder. It advertised active gear for recovery and injury maintenance. It seemed like a perfect fit.</span><span id="yui_3_13_0_ym1_1_1385222401137_1800"> </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://3.bp.blogspot.com/-Xbe3zdrsIfk/UpDYCN3nFGI/AAAAAAAAAw8/237x7JJERuo/s1600/c09mbo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="157" src="http://3.bp.blogspot.com/-Xbe3zdrsIfk/UpDYCN3nFGI/AAAAAAAAAw8/237x7JJERuo/s320/c09mbo.jpg" width="320" /></a></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span id="yui_3_13_0_ym1_1_1385222401137_1800">Once I got home I quickly checked out their <a href="http://110playharder.com/about-110/why-110/" target="_blank">website</a> and was immediately surprised with what I found...a product that combined two of the critical forms for recovery and to expedite healing; Compression + Ice. After walking around, dinking with gel ice packs and Ace-bandages for weeks, someone finally combined the two for a unique and very functional product geared toward the endurance athlete! Brilliant!! Keying in on my specific needs, extremely fatigued quad and a bum knee, I quickly down selected on their product list and ordered a set of the Quad Sleeves and Juggler Tights.</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">Here's what was included in my shipment.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">1 Set of Quad Sleeves (including 4 ice sheets and medium sized thermal bag)</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">1 Pair of Juggler Tights (including 8 ice sheets and large sized thermal bag)</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">My initial thoughts of these products were as follows:</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">-wow, this material looks/feels really high quality</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">-each item was super durable due to the two layers of material to create the Ice Pockets</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">-it seemed like the thickness/material combo could retain a lot of water and be soaked when the "ice sheets" finally melted</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span id="yui_3_13_0_ym1_1_1385222401137_1801">-the "ice sheets" weren't of a gel substance like a traditional ice pack, rather these cool, segmented plastic sheets with some weird, gauze like backing panels.</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://4.bp.blogspot.com/-1-ffBolmbbk/UpDVGzUFAfI/AAAAAAAAAwc/8x3d0VE9yRk/s1600/IMG_0296.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="http://4.bp.blogspot.com/-1-ffBolmbbk/UpDVGzUFAfI/AAAAAAAAAwc/8x3d0VE9yRk/s320/IMG_0296.JPG" width="320" /></a><span id="yui_3_13_0_ym1_1_1385222401137_1802">I thought it was cool that the "Ice Sheets" could easily be cut down to size for a custom fit. I ended up cutting down a few of these sheets for my hamstrings and as a result ended up with another set of smaller sheet that fit nicely in to the knee / calf pockets. The ice sheets shipped dry and after a quick soak in water and then a bout in the freezer, there were ready to go. Each product also came with an appropriately sized, high quality, thermal bag that would allow you to travel to a race/workout and have them on-call immediately following the event. I didn't get a chance to try this travel feature, but the design seems sound and I'd expect it would work as advertised.</span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"> <a href="http://2.bp.blogspot.com/-9ODwHuFEGCg/UpDVG7PrraI/AAAAAAAAAwU/VhnpMtgFm5U/s1600/IMG_0295.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-9ODwHuFEGCg/UpDVG7PrraI/AAAAAAAAAwU/VhnpMtgFm5U/s320/IMG_0295.JPG" width="213" /></a> </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">I followed the size chart on-line and was happy that I ordered the Mediums. Everything felt true to size and fit properly tight like they should.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">One of the things I loved about these products was that they were very functional for the active family man (3 kids under 6). After a workout I could quickly clean up, throw on the Quad Sleeves or Juggler Tights under a pair of short and be on with my day (usually off to my son's soccer practice or out running around with the kids). Sure these $1700 Recovery Pump Boots you see out there are a great idea but besides the cost, do you really think that after a 4 hr bike ride, my wife would be cool with me sitting on my ass for another 1/2 hr while I recovered from a workout? Riiiight....!!</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">Anyway, both of these products are awesome! I used them religiously after every workout and every night for 3 weeks leading up to the race to help boost recovery and heal all of the micro injuries I'd accumulated over the season. Building on my initial thoughts/concerns I was pleasantly surprised that over the course of 1/5-2hrs that the "ice sheets" thawed in the quad sleeve, there was no dripping or wet material as they thawed. I attribute it mostly to magic (and rapid evaporation due to premium, synthetic materials). Really, an incredible product!</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-vsKasIyN-Kc/UpDVHiDndLI/AAAAAAAAAwo/Nr7JzIUQLts/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-vsKasIyN-Kc/UpDVHiDndLI/AAAAAAAAAwo/Nr7JzIUQLts/s320/photo.JPG" width="320" /></a></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">So in conclusion, I rested up for my race while actively healing and continuing to maintain fitness. I made it to the starting line of the Ironman World Championship, had an incredible day and shaved almost an hour off of my own course record!</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">If you think compression feels good after a hard workout on a hot day, you've got to try compression + ice. It's the most incredible refreshing feeling as you squeeze the pain and freeze the ache away! </span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">Thanks for reading</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">Train Hard, Rest Hard </span></span>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-66838514069285031762013-11-07T20:35:00.001-05:002013-11-07T20:35:25.109-05:002013 In Review - A Big Shout to First Endurance<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-ZjJLa1thHl8/Unw7zVNi7UI/AAAAAAAAAv4/U-QwCCiWAKk/s1600/Picture1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-ZjJLa1thHl8/Unw7zVNi7UI/AAAAAAAAAv4/U-QwCCiWAKk/s1600/Picture1.jpg" /></a><b>Background</b><br />This past season, with a growing family and an increasing level of responsibly at work I figured I only had one more iron distance race in me. It would be my last chance to train and race for a Kona qualifying spot and take a trip to that little black island in the Pacific.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://1.bp.blogspot.com/-36C5JHOAaWs/Unw4FyQrqyI/AAAAAAAAAvg/185AV1zrBOU/s1600/IMG_20131011_143959.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-36C5JHOAaWs/Unw4FyQrqyI/AAAAAAAAAvg/185AV1zrBOU/s320/IMG_20131011_143959.jpg" width="320" /></a></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><span id="yui_3_13_0_1_1383871538999_5658">In an attempt to optimize every aspect of my race, I upgraded my bike, my wheels and my helmet in the off-season. To maximize the effect of my training, I learned how to use my power meter. And finally, to prep f<span style="font-family: inherit;">or the most important training and racing season of my life, the last upgrade I had to make was <a href="http://firstendurance.com/" target="_blank">my nutrition</a>.</span></span></span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">I did my research and decided to go all-in with First Endurance. The list of products below seems daunting but I used each of them for a specific purpose, at specific times over the course of my season. I've gone into more detail below.</span></span><br />
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<a name='more'></a><br /><u><b>Training / Racing Nutrition</b></u><br /><b>Optygen </b><span style="font-size: small;">- Beginning in my base season, I started the 4 caps/daily regimen. I carried this usage throughout my season. I noticed lots of benefits and improvements but simply put, I noticed an ability to push harder for long and quickly recover! This came in especially useful for the hammer sessions with the local roa</span><span style="font-size: small;">dies!</span><br /><br /><b>Pre-Race</b><span style="font-size: small;"> - I mostly used Pre-Race for my race simulation sessions and in races. I'd also occasionally use 1/2 scoop mixed with an EFS Liquid Shot for Threshold/VO2 Max sessions. Whether you're looking for a pre-race boost or a late race kick, the stuff is like rocket fuel! The powder is great for mixing with gels, the caps are great for special needs bags, bento boxes, etc.</span><span style="font-size: small;"> </span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-zyNtaTVOxDo/Unw4oeCQREI/AAAAAAAAAvs/Zork8vFsIeo/s1600/IMG_0134.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-zyNtaTVOxDo/Unw4oeCQREI/AAAAAAAAAvs/Zork8vFsIeo/s320/IMG_0134.JPG" width="320" /></a></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><b>EFS Liquid Shot</b> - In addition to water/EFS, I prefer to supplement my training/racing sessions over 2 hours with gel. I prefer the 30 oz refill jug to fill empty flasks because I could really dial in how many calories I'd need to cover in a session without waste and I could easily mix in my Pre-race as required. This is also a great way to experiment with how many calories/hour you can handle.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><br /><span id="yui_3_13_0_1_1383871538999_5657">EFS Drink - This was my go to electrolyte source for the season. For both training and racing, the stuff is packed with highest electrolyte dense formula on the market and tastes awesome! I loved the convenience of the single serve packs. There's nothing easier than stowing a few packs in a jersey pocket to help get you home from a long ride!</span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /><u><b>Recovery Nutrition</b></u><br /><span id="yui_3_13_0_1_1383871538999_5660"><b>Ultragen </b>- I drink chocolate milk like a fiend but after my most intense or longest session I'd call on Ultragen for a recovery shake 2-3x week. I couldn't decide whether I liked Tropical Punch or Orange Creamsicle better so I alternated when ordering. I didn't care for the Cappuccino flavor but the convenience of the single serve pouches couldn't be denied. </span></span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><span id="yui_3_13_0_1_1383871538999_5660"> </span><b>MultiV </b>- I try to eat really well but to ensure I was meeting all the daily nutritional requirement for endurance athletes, I supplemented loosely with MultiV in the off-season but then got into a regular daily usage during my peak training and racing months.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">S<b>ummary</b><br />Like many, I was skeptical of the claimed benefits of all of these products. I'll leave it to the expert researchers and scientist at <a href="http://firstendurance.com/" target="_blank">First Endurance</a> to go into details about the how's and the why's work but I will say this; I've never been stronger or faster or healthier than I was in 2013! I earned a Kona qualifying spot at Ironman Wisconsin, I had a amazing 2013 season including PRs at the Olympic, 1/2 and iron distance races and I just wrapped up my season, on cloud nine, racing in the 2013 Ironman World Championships on the Big Island of Hawaii!<br /><br />I don't think using all or any one of these products are the magic bullet to achieving your goals, but I do think this First Endurance line-up paired with a lot of hard work, dedication and focus have helped elevate my performance to a level I never could have imagined.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><br />I'm already starting to look forward to 2014 but until then, here's to a restful off-season!<br /><br />Cheers!<br />Corey Pérez<br />Lake Orion, MI</span></span>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-50504949505043529062013-10-20T08:31:00.002-04:002013-11-07T20:40:53.984-05:002013 Ironman World Championship - Race Report<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><b>Background</b> <br />This
was my second time racing Kona. In 2009 I qualified via IMLOU. I toed the line
just 6 weeks later, exhausted and came away with a 10:45. This time around I
qualified at the other end of the spectrum, IMWIS 2012. This allowed me 13
months to train and prepare to race in Oct! As I've detailed in my blog, this
approached was also less than ideal for me. Late in my build-up, I struggled
with injury and burnout. <br /><br /><b>Pre-race Goals</b> <br />On each of my
qualifying runs I grabbed the last spot in my AG. Arriving in Kona, I was not
delusional with any goals of being competitive within the AG. Instead I set some
specific goals racing against the clock and focused on pacing with a strategy to
finish strong, with confidence to bring another ironman chapter to a close.
<br /><br />1. Sub 1hr swim with a smart/controlled effort <br />2. <200W bike,
nail nutrition, finish strong (hope for 5:20) <br />3. 3:20 marathon, ease in to
goal pace <br />4. Sub 10 <br />5. Sub 9:43 (IM PR) </span></span></span><br />
<a name='more'></a><span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><br /><b>PreRace</b> - I was
more nervous on race morning than usual. My training lead up was less than
optimal and quite frankly I was terrified of the heat. Even arriving 6 days
prior to the race, the heat and humidity was stifling. I think I was most afraid
of coming all that way and having a massive meltdown out in the lava fields.
<br /><br /><b>Swim</b> - I lined up in the middle near the TYR buoy, about 5 rows
back. When asked, the guy next to me said 1:20. One of us was in a bad place, in
hindsight, I'd say it was him. The cannon fired and the washing machine lasted
about 5 minutes. I swam very comfortably until the turn. Making the turn at the
Body Glove boat and now heading back for home, some swells picks up and sighting
became more difficult. With about 20 minutes remaining I started looking for the
pier. I was tiring but was still in control, swimming within a large group. Upon
exit, I saw 1:02 and brushed it off. A little slow but with the effort I just
put forth, seemed reasonable. <br />Data: 1:02 swim time, 1:37/100m
<br /><br /><b>T1</b> - was an absolute zoo. A 1hr swim at a US qualifier will let
you pick any seat you want, plus 4 volunteers to help. In Kona. I was 500th out
of the water! I made by way through as quickly as possible. My best decision all
day was taking an extra 20 seconds to pull on some <a href="http://www.desotosport.com/index.php" target="_blank">Desoto</a> cooling sleeves.
Cooling? Yes please, Protection from the sun? Absolutely! Thank you!
<br /><br /><b>Bike</b> - I'm not a powerhouse on the bike. I can hold my own in the
US but the theme of Kona being a different beast continues. I've made the
mistake of overbiking too many times, so I wisely held back at 200W for the
first 5 miles but in that time I got passed by 140 races. While holding a 25mph
avg for the first 40 miles of the race, I still felt like I was going backwards.
The draft packs were as expected. Many were doing their best in the given
situation, others chose to play the game of cheating until they got caught. I
must have seen draft marshals two dozen times out there and the sight of full
penalty tents were my reward for riding my own race. I wanted to keep the power
around 200W but for whatever reason I wasn't feeling it and settled much south
of my <200W goal. I took in 400 cal/hr like clockwork. EFS drink, EFS gel and
Pre-Race. </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><br /><img src="http://i1116.photobucket.com/albums/k562/perezcor/bike.jpg" /> </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><br />I took on
water at every station and immediately emptied it on my arms, head, back and
feet. By mile 90 I had been passed by 238 people and then the winds really began
to kick up!! I still have no idea which direction they where blowing, but the
race really slowed down and people were all over the road. My conservative
approach to pacing allowed me to really "drop the hammer" (still holding sub200W
;) and my last 20 miles were some of the strongest miles of the day. My "finish
strong" strategy took me past 60 racers in the final 20 miles. It was pure
carnage out there. <br />Data: 5:10 ride time, 171AP, 181NP at 155lbs. 21.7mph. 92
deg avg temp. <a href="http://connect.garmin.com/activity/391855558" target="_blank">Garmin File</a> <br /><br /><b>T2</b> - off
the bike in 678th place, T2 was a zoo again. I took a leak, gathered myself and
started off on the scariest part of the race. <br /><br /><b>Run</b> - The second
biggest mistake people make in an ironman is running the first couple miles too
fast. I was shocked to see so many of the best iron distance racers in the World
making this same mistake. In the first 3 miles, at a very pedestrian pace
(7:45s) I got passed by 30 people. I stayed diligent to my plan (take it out
slow) and by the 1st turn on Ali Dr (5 miles) I started to reel 'em in. I was
hoping to ease in to a 7:30 pace but it never happened. I was too hot and too
afraid with so many miles still to come. The heat and humidity was oppressive,
thank God the sun was behind the clouds all day! I held steady with an 8min/mile
for the entire day. I walked every aid station taking on as much ice and water
as I could. <br /><img src="http://i1116.photobucket.com/albums/k562/perezcor/run.jpg" /> </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><br />Out in the
Energy Lab now, people were melting. It felt like more people were walking than
running. I stayed steady, now passing 140 "runners" as I grabbed my special
needs bad. <a href="http://www.firstendurance.com/nutrition/" target="_blank">1/2 shot EFS+ 1/2 scoop pre-pace</a> and I was off and making my move to
the finish line. More lava, more miles, more wavy heat lines distorting the
destruction on the Queen K back into town. In the last 7 miles I passed 60 more
people. I made my way down Palani, across Kuakini and finally make my turn on to
Alii Dr. I soaked it all in and then right before the line I checked behind me
to make sure no one would ruin my picture! <br />Data: 3:27 run time, 7:54
min/mile. <a href="http://connect.garmin.com/activity/391852253" target="_blank">Garmin File</a></span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"> <b><br /></b><b>Final Summary</b>
<br />1:02 Swim <br />5:10 Bike <br />3:27 Run <br />9:51 Total <br />104th AG (M35-39),
507th OA <br /><br /><img src="http://i1116.photobucket.com/albums/k562/perezcor/fiunsh.jpg" /> </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="color: black;"><br />I only
met 2 of my 5 pre-race goals but really I couldn't be happier. I raced a solid
race, dropped almost an hour off my previous Kona time and was both coherent and
mobile to finish out my final 3 days in Hawaii. I had one other silly goal of
passing more people on the run than who passed me on the bike. As the race
progressed 181 passed me on the bike, and I passed 171 on the run. So I just
missed that one too but it's a testament to my patience, allowing me to finish
on a high note despite finishing nearly smack in the middle of the pack. 54th
percentile in M35-39. <br /><br />Big respect to the Island for it's beauty and
history. Respect to the race, distance and conditions. And finally a big shout
to all the athletes out there who are competitive on the international level!
Amazing! </span></span></span>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com2tag:blogger.com,1999:blog-1147883394860703052.post-84629109460016342992013-10-04T21:53:00.000-04:002013-10-04T21:55:53.485-04:00Goals - Kona 2013<span style="font-family: inherit;"><span id="yui_3_13_0_rc_1_1_1380935664095_2564" style="font-size: small;">Before I go into where I want to be (IMH goals) I want to step back and start with where I'm coming from.</span><span style="font-size: small;"><br /><br /><span id="yui_3_13_0_rc_1_1_1380935664095_2569"><b id="yui_3_13_0_rc_1_1_1380935664095_2568">Background</b></span><br />In 2007 for my first ironman, I had no idea what I was doing. I swam biked and ran as much as I could, slowly adapting my definition of what it meant to Go Long. I made a lot of the 1st time Ironman mistakes on race day and was lucky to sneak in just under 10:45 at IMLP.<br /><br /><span id="yui_3_13_0_rc_1_1_1380935664095_2570">In 2009 I was still racing without a power meter and had very few commitments. I racked up big volume and knowing what I know now about bike effort and discomfort, I was likely racking up hour after hour at sub75%FTP. Big volume and a little more race experience was enough to get me by. I went 9:46 at IMLOU and snagged my first ticket to Kona. Racing 6 weeks post IMLOU was brutal but as a 1st timer to Kona it was everything I expected it to be. INCREDIBLE!....</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<a name='more'></a><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_13_0_rc_1_1_1380935664095_2571">In 2011, with 2 young boys the juggling act had begun. I trained and raced with a PM for the first time and I knowingly exchanged a huge amount of volume for intensity. I was strong but on race day I lacked the endurance to put together a solid race from start to finish. 10th place in the AG (9:53) was a real eye opener for me. I was convinced that I had gotten lucky with my KQ spot in IMLOU and now needed redemption. </span><br /><br />In 2012 with a quickly expanding family (3 sons) I made a lot of sacrifices and pushed for a big increase in volume relative to IMLP while mixing in some intensity. I also swam a lot more to ensure any future IM swim embarrassments would be avoided. I put together a solid race (9:43) against a good field and claimed the 5th and last KQ spot in the AG.<br /><br /><span id="yui_3_13_0_rc_1_1_1380935664095_2572">So here we are. A whole year after IMWIS. My previous post has indicated that my career, injury, burnout and family commitments (3 sons under 6) have played a huge role in my season and final lead up to Kona. After putting together a beautiful 18 wk plan months ago, that plan went to shit shortly after it started. I've made adjustments and compromises all season in order to get it all (work, family, hobbies) to play nice together. </span><br /><br /><b>Training Summary</b><br />I just tallied my training hours and focus(%) and am surprised at a couple of things. 1st, my SBR percentages, by accident, were exactly where I normally would allocate my focus. With my background of strengths and weaknesses, I've had success with a 10/60/25/5 percent split. I guess having raced 5 full distance races gives me some experience on where I need to appropriately spend time.<br /><br /><span id="yui_3_13_0_rc_1_1_1380935664095_2573">I'm also surprised and mildly terrified that my average weekly training hours is the lowest it's ever been. 12hrs/wk is just a tad over the infamous "Sub10 on 10hrs/wk" slowtwitch post. I could go on and with excuses but I won't. It's been a very busy year and have gotten in as much training as possible.</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><b><i></i></b></span></span>
<span style="font-family: inherit;"><span style="font-size: small;"><b><i></i></b></span></span>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-D4CxA_tbpWg/Uk9uLUueFrI/AAAAAAAAAvM/O06qOyMa3QY/s1600/Picture1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="137" src="http://4.bp.blogspot.com/-D4CxA_tbpWg/Uk9uLUueFrI/AAAAAAAAAvM/O06qOyMa3QY/s640/Picture1.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">18 week lead up to Kona (total hrs) </td></tr>
</tbody></table>
<span style="font-family: inherit;"><span style="font-size: small;"><b><i></i></b></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"></span></span><br />
<br />
<br />
<span style="font-family: inherit;"><span style="font-size: small;">So any good coach or experienced IM racer will tell you all of these hours metrics are garbage. Volume is very important but even more so is how you spend that time. Were all of these hours spent on a casual, social group ride or were they spent busting my ass with the few precious training hours that I've had? The volume pic above is only a snapshot of the story. I will tell you, I've been feeling good, swimming, riding and running strong. My pace and speed training benchmarks are right up or higher than they've ever been. I also have to keep reminding myself that I have about 10 years base fitness hiding within.<br /><br /><b>Race Goals for Ironman Hawaii</b><br />1. Sub 1hr swim with a smart/controlled effort<br />2. <200W bike, nail nutrition plan, finish strong<br />3. 3:20 marathon, ease in to goal pace<br />4. Sub 10 final<br />5. Sub 9:43 (IM PR)<br /><br /><span id="yui_3_13_0_rc_1_1_1380935664095_2576">I've thought long and hard about goals. Early this summer I thought a 9:30 was possible with a perfectly executed training season. Thing have gone awry in the past several weeks so I've had to tailor what I think is possible. So many of these time goals are dependent on conditions. I know it's going to be sunny and hot and humid and windy. Exactly how much is anyone's guess but I'll need a Madame Pele to play nice out on the Queen K for a Ironman PR.</span></span></span><br />
<br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_13_0_rc_1_1_1380935664095_2576">Stay Tuned for More</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_13_0_rc_1_1_1380935664095_2576">It definitely is going to be one hell of week!</span></span></span><br />
<br />Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-58569589311545424312013-09-20T20:35:00.002-04:002013-09-20T20:38:40.433-04:00Iron Rollercoaster<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">Jeesh, it’s been a while. I’d really love to post more updates
but I’ve been so incredibly swamped, it’s not even funny. </span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">Training for an Ironman while holding down all other aspects
of life is no simple task. It’s actually
one of the reasons I love the challenge of the life /race balance. To do it successfully you need to be
incredible organized and optimize every minute of every day. I’ve always said the minute I can’t juggle it
all, without one of more balls falling out of the air, I’m done. Well, 3 kids, a working spouse, after schools
and weekend sports, my career and that other little commitment of training to be competitive at iron distance racing....I think I’ve reached my limit.
The balls are still all in the air but I’m running back and forth all
over the stage to make it happen. It’s
not pretty. It’s not always fun and I’m
exhausted....</span></span></div>
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<span style="font-family: inherit;"></span><br />
<a name='more'></a><span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Burnout / Injury</b></span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Classic burnout, no?</td></tr>
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<span style="font-family: inherit;"><span style="font-size: small;">I’m tired. I’m tried
of all the running and coordinating. Squeezing in a ride with <u>+</u> 5 min to
spare between activities takes a lot of the enjoyment out of training. I love to train, I don’t love to rush through
it. My body is beat up and has been
rebelling. My whole left side is
teetering on injury. My Achilles hurts,
my knee aches and my feet are sore. I’ve
been in to see the PT and he suspects Achilles and patellar tendonitis. After an 18 miler a few weeks ago I could
hardly walk. I took 3 days off and still
couldn’t even generate power on the bke.
For about a week I was concerned about even making it to the starting
line. Lots of rest, Aleve and ice
brought me back. </span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">I’m good for about 45min of running, day after day without
pain. I ran 10 miles the other night, it
felt okay running but the next day I was hurting. I’m not concerned about making it through the
marathon but I am disappointed that I wont’ be at my best. Normally this would be a huge blow but
considering that a week and a half ago I was honestly concerned about making
the bike cut off, I’m just happy to have an understanding of the injury now and
the training that I can continue to do to get me to the starting line and still
put together a decent race.</span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">A few years ago I messed up my hip 3 weeks out from Boston. I went on a 3 week, No Run Taper and still
had a decent day. Was it my best? Nope.
Did I do everything in my power to give it my all under the circumstances? Yep.
I won’t quite be on a No Run Taper but it’ll be minimal…definitely no
more long runs and no speed work.</span></span></div>
<div class="MsoNormal">
<br /></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Swimming</b></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">I’m swimming more than ever before. It’s usually placed to give the legs a
rest. I’ve been flopping through many of
my 1hr long sessions but I’ve found my stoke and continue to build upper body
strength. I look like a crazy lean
swimmer, not a bone thin, running triathlete. </span></span></div>
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<br /></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Biking</b></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">I’ve had a great summer of biking. Racing a bunch of OLY and Half distances
races. My volume is way done compared to
IMWIS last year but I’ve been focusing on shorter more intense sessions. 3 hrs at nearly HIM pace is a hell of a work
out. My longest ride to date is only 80
miles. I’ll get in one 100mile ride and
I’ll call it good. Not sure if it’s
gonna work, but it’s the hand I’ve been dealt.</span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;"><b>Running</b></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">Running was going well.
40ish mi/wk average. Lots of
short runs, 1 middle distance (8-12) per week and then a long one each week. To date, I’ve gotten in two 18 milers. I’ll miss you two planned 20s. Will this still work? Probably.</span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;"><b>Core/Diet</b></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">Between my swimming and my core exercised I’m back up to
Ironman core strength. Pushups, planks,
superman’s, etc don’t phase me. I got
serious about my diet again after my pummeling at Steelhead. I’m holding steady at race weight,
155lbs, lean and mean! I’ll have to be careful when my
taper starts so it doesn’t creep up with my reduced volume.</span></span></div>
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<br /></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Goals in Kona</b></span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">I’ve spent weeks thinking about goals. With the knee thing now, a lot has
changed. I’m not satisfied going all the
way to Hawaii with a wimpy goal
of “I just want to finish”. I’m still
assessing what I think is both reasonable and possible. I’m very goal oriented and coming away from
likely my last full distance race with a bad taste in my mouth is a recipe for
disaster. I need to set a series of
goals that are both challenging and realistic.
More on the details next time.</span></span></div>
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<br /></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Signing off for now.</span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: small;">Exhausted.</span></span></div>
Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com1tag:blogger.com,1999:blog-1147883394860703052.post-34671106371229697412013-09-03T20:25:00.000-04:002013-09-03T20:25:00.550-04:004hr Energy - Training ReportGetting into the thick of things for my Hawaii build. I posted a "Big Training Day" nutrition report over at <a href="http://team.firstendurance.com/profiles/blogs/4hr-energy-training-nutrition-report" target="_blank">Team First Endurance</a>.<br />
<br />
<br />Train Safe - Train SmartCorey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-27917180849764001032013-08-13T21:32:00.002-04:002013-08-13T21:32:46.785-04:00Expectations - Steelhead 70.3<span style="font-family: inherit;"><span style="font-size: small;"><a href="http://3.bp.blogspot.com/-YWX-HH5Q8tg/UgrcYxYhdlI/AAAAAAAAAuk/kD-I9yHOkjo/s1600/Picture1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="277" src="http://3.bp.blogspot.com/-YWX-HH5Q8tg/UgrcYxYhdlI/AAAAAAAAAuk/kD-I9yHOkjo/s400/Picture1.jpg" width="400" /></a><span id="yui_3_7_2_1_1376443043725_1983">By nature, I have a very high competitive drive. The drive to compete was experienced early during my youth and the desire continued to be fed and peaked in my high school swimming days. In my senior year at the Class A State Swim Meet, it was clear that our team had put in a lot of hard work and we were strong within our regional division. But what we found was that at the state level, it was a completely different story! We qualified for many events during my 4 years in high school and each year, on the heels of the State meet, we left with wide eyes and jaws on the floor for what it really meant to be fast. Big Fish - Small Pond is the term that was realized and it left a lasting impression. Over the years I think that feeling of awe and astonishment had been forgotten or at least had faded....until recently.</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span>
<a name='more'></a><span style="font-family: inherit;"><span style="font-size: small;"><br /></span></span><span style="font-family: inherit;"><span id="yui_3_7_2_1_1376443043725_1982" style="font-size: small;">Being "competitive", just like being "fast" is all in how you define it. Fast on your block or in your school? Fast on your side of the state or in the region? Nation, World? It's all in how you frame the question and your experience. When I started racing, placing within the AG of a small local race was the goal. I worked hard and once I got "fast" and got a taste for winning I started picking bigger races where being competitive got more difficult and the definition of fast continued to evolve.</span><span style="font-size: small;"><br /><br /><span id="yui_3_7_2_1_1376443043725_1984">Last year, I started this blog to capture my adventure of being a working, married, father of 3 all the while, pushing myself to be a competitive amateur triathlete and measuring myself against the fastest guys around. My Top Shelf reference continues to be my theme of working to be my best and competing against the best. The pinnacle of my season last year was my 5th place finish at Ironman Wisconsin. History has shown the Ironman branded races draw out the fiercest competition and with Kona spots on the line, I closed out my 2012 season on Cloud 9.</span><br /><span id="yui_3_7_2_1_1376443043725_1981"><br />After a bout of smaller and less competitive races early in 2013, this past weekend I raced Ironman Steelhead 70.3. It was my first real 70.3 (lMuncie '12 was shortened) and I felt up for the challenge to test myself at the distance. Finally...I'll cut right to the chase here. I had a decent race, the course was fast but fair and I went 4:24 for 6th AG / 44th OA. "Fast" but not even close in the context of the fastest in the AG. One month prior, I went 4:24 at the Grand Rapids 1/2, won the AG and got 7th OA. Again, fast is all relative!</span><br /><br /><span id="yui_3_7_2_1_1376443043725_1994">At Steelhead Dan Stubleski, Adam Zucco and Scott Iott, all showed up and put on a demonstration of what fast is. Recent accolades for these guys include: 2012 Amateur 70.3 World Champ and current #1, #2 in the USAT National points ranking. </span></span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1376443043725_1994" style="font-size: small;">Whether I was looking for a mid-season ego check or not, I certainly got one. The hardest part about getting spanked by 20 minutes at Steelhead is that I executed a pretty good race and a 4:24 is all it got me.</span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1376443043725_1994" style="font-size: small;"> </span><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1376443043725_1980">I could go on and on about why I think these guys are faster than I am, wonder about what training they do that I don't and consider if I were willing to make the sacrifices necessary, could I even be competitive with these guys...but I won't.</span><br /><br /><span id="yui_3_7_2_1_1376443043725_1978">What I will say is that I can do better. I've gotten lazy and complacent with past results. Mid-season motivation has been low and this is just kick in the ass I needed. Time to get after it.</span></span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1376443043725_1978" style="font-size: small;"> </span><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1376443043725_1979"><br />Coming Soon: Realist Goal Setting when racing against the best in the World (Kona)!</span></span></span>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-26956224377170600542013-07-08T20:16:00.002-04:002013-07-09T21:08:24.933-04:00USAT Mideast Regional Championship - Race ReportFollowing the review of my extremely positive experience with the folks at Epic Races and the USAT Mideast Regional Championship course spread out throughout the Waterloo Recreational Area...this race report will be easily captured and straight to the point.<br />
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Race Summary:<br />
Swim: 21:46<br />
Bike: 59:00<br />
Run: 37:39<br />
Total: 2:00:23 (5th OA, 1st AG M35-39)<br />
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The gauge for my entire race was Nick Stanko. He's a local pro triathlete and former pro runner. We've toed the line a handful of times, most recently the Grand Rapids 1/2 iron distance tri. Nick wins every local race he enters. My plan is to see how long I can hold him off, while putting together a smart race. He's a decent swimmer, a great biker and untouchable on the run (32min 10K, 1:10 1/2!). I figured and was hoping there would be a handful of other fast guys, likely college aged club guys that could really throw down!<br />
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Swim:<br />
I actually got in for a little swim warm up. I get nervous about being the last one behind the line before the start, so realistically, I probably got a less than 5 min warm up. I don't think it helped at all, but it was 5 min more than I've ever gotten before. It was a nice wide start and I lined up in the front row next to about 6-8 other guys. They said "GO" and we were off. My arms and shoulders haven't been feeling particularly strong lately and that was also the case for much of my swim. Clean water was to be had for the 1st lap and then we started passing the BOP 2nd and 3rd wave starts. I occasionally feel bad for these folks. Getting passed at near "light speed" by strong swimmers has gotta be tough. As such, I do my best to play nice and give them some room. Things didn't feel good for almost 3/4 of the way through. Seems like I need about a solid 15 min warmup. Maybe next time. Without combing the results, I'd guess I was 8th out of the water.<br />
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T1:<br />
It was a long run up, blah, blah, blah. I suck at getting out of my wetsuit. I'm usually so glad to be out of the water, there's usually a little complacency as I putz my way through T1.<br />
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Bike:<br />
Out onto the road, I quickly made a few passes. Relays and aquabike folks I suspect. Nevertheless, I plugged away. I had a target wattage of 245W. I say I did pretty good this time at sticking to it. I started a little strong, eased in and finished with a bunch in the tank. I fueled with 1 double strength bottle of <a href="http://firstendurance.com/" target="_blank">1st Endurance</a> EFS drink mix and one bottle of water. And I had along one EFS flask with 2 servings of Vanilla gel with 1/2 scoop of Pre-Race. I drank the two bottles throughout the bike ride and took down 1/2 the flask 15min in the bike and the other half 45min into the bike. I was able to hold Stanko off until about mile 20. He came by steady and slowly pulled away. I was off the bike in 5th place overall.<br />
Avg Power: 248, Pnorm: 251, Speed: 24.7, <a href="http://connect.garmin.com/activity/335710970" target="_blank">Garmin File</a><br />
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T2:<br />
I've gotten quick in this second transition. I still slip on a real thin pair of socks. I have a hell of a time getting my Brooks Pure Connect shoes on wet/sweaty feet. Regardless, I get in and I get out.<br />
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Run:<br />
I strap my Garmin 410 on my wrist as I run out of T2. It took a little practice but it's great that the signal picks right up and reminds me not to run a 5:30 right off the bat. The legs were responding and after I forced my first 2 slowest miles, I settled into a nice goal pace of getting quicker as the race went on. At the 1.5 mile turn, Stanko was already in the lead, leaving two poor young guys in his wake to dream another day. I made one pass and moved into 4th place. Along the way, I kept glancing back to see if/when I'd have company. As I continued to push the pace, no challengers ever came. 1st, 2nd and 3rd were in a leauge of their own. I kept pushing but never caught 'em. I finished strong and was satisfied with a 5th place finish (4th went to some 40 year old guy in wave 2).<br />
Ave Pace: 6:15. Avg HR: 165 <a href="http://connect.garmin.com/activity/335480001" target="_blank">Garmin File</a><br />
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Post race I stuck around for a while shaking hands and meeting new people. 2nd place in my AG was about 8 mins back. It was a little disappointing that the USAT Mideast Regional race didn't get a little more attention. I know I had a good race but am realistic about my performance in the grand scheme of Top Age Group performances in the region.<br />
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I got my special invite to the already sold out USAT Nationals but will graciously be passing. It's not in the cards this year. It will most likely be on the schedule for next year and my Olympic distance focused season. <br />
<br />
With over an hour drive home and a lawn to mow, I quickly made my way out of there after awards. Next up will be a little rest before trying to get back into a nice consistant cycle. I only have a handful of weeks between now and Ironman Steelhead 70.3. I'm setting an early goal of getting on the podium and I can guarntee you any Mdot branded race will bring steep competition.<br />
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Thanks for reading!<br />
Train Safe.<br />
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<br />Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-3090024312588394482013-07-01T20:31:00.003-04:002013-07-02T21:16:18.624-04:002013 USAT Mideast Regional Championship - Course Report<!--[if gte mso 9]><xml>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">June 30, 2013 <a href="http://epicraces.com/" target="_blank">Epic Races</a> and the Waterloo State Recreation
Area hosted the 2013 USAT Mideast Regional Championship.</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">I love competition but almost didn't sign up for this race because I had never heard of it. In fact, no one had....well, sort of. Boy am I glad I didn't pass this one up!</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">The venue, just east of Jackson, MI, under a slightly
milder format, was formerly known as the Waterloo Triathlon by Elite
Endeavors. I never raced “Waterloo”, but
back in the day, (roughly 2000-2010),
“Waterloo” was one of those local races that drew in all of the best
local triathletes in the area. Racers would battle it out for bragging rights over the ½ mile swim, 16 mile
bike and 5 mile trail run.</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">After registration peaked at nearly 500 in 2008, for unknown reasons participation steadly declined to less than 150 last year, Elite Endeavors pulled the plug on
this once great, mid-west classic. </span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Fast forward one year, Eva Solomon and her team at <a href="http://epicraces.com/" target="_blank">Epic Races</a> have upped the ante by stretching
the course to a full olympic distance race and taking it over to turn this race great again! </span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Having never done this race and to try to help get the word out on the new "waterloo", here's a detailed run down of course for the 2013 USAT Mideast Regional Triathlon Championship. </span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #282828; line-height: 115%;">Swim – 1.5K – Portage Lake</span></b></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Beautifully
clean and clear. Smooth like glass and a 2 loop clockwise layout that
was perfectly marked with bright orange, round sight buoys and huge yellow,
triangular turn buoys. 3 waves: M39 and
Under, M40 and over, all women. Sandy,
rock free entry. Deep water start.
Paddle board lifeguards were scattered throughout the swim.</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Another
nice feature; a huge poster board was placed right at the beach showing the
swim course, each buoy, and directional flow arrows. It seems like such a minor detail but
pre-swim instead of hearing 100 people pointing out inflatables and discussing
where they thought the course would be, I only overhead about 5 of these
pre-race jittery conversations!</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Post
heat-wave water temp 77.5, (how convenient!)</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #282828; line-height: 115%;">T1 </span></b></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Nice,
open, grassy transition area, Plenty of space between racks (read: growth). I’d guess it was maybe a 1/8 mile run up the
hill from the beach. A smooth-ish paved path guided the way up. One of my few gripes about the race was the placement of the timing mats. Instead of a timing mat right at the swim
exit, it was located right before entering transition at the top of the hill. The result of a nice, quick T1 time was the
appearance of a slightly slower swim.
Maybe it’s just me, but would have preferred to see a more accurate swim
time and then be able to determine who flew up the big hill and through
transition!</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #282828; line-height: 115%;">Bike – 25K** – single loop -
rolling terrain</span></b></span></span></div>
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<a href="http://2.bp.blogspot.com/-YaAVTISJ9J0/UdIY8Zh_1TI/AAAAAAAAAtw/XFrtmv7kx9Y/s697/bike.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="385" src="http://2.bp.blogspot.com/-YaAVTISJ9J0/UdIY8Zh_1TI/AAAAAAAAAtw/XFrtmv7kx9Y/s400/bike.jpg" width="400" /></a><span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Rolling
hills through rural Jackson County. It
was an open course with very little car traffic. (I think I saw fewer than 5
cars). It was an honest course with
mostly rolling hills that constantly forced a decision to “power up and over” or “hold
steady and grind”. Maybe a dozen 90
degree turns, which means I would classify it as a technical course. Skill and technique were required to make it into and out of each turn
without scrubbing too much speed. In my
opinion, another key feature of a Championship course and I loved it! Pavement was mostly good with a few sketchy/rough spots but generally speaking, pretty good road conditions.</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Another
huge shout-out to Eva and her team of tons
of volunteers! Out on the bike course, EVERY intersection was either patrolled
by police/sheriff and or was staffed by a volunteer waving a big orange flag to
direct you through the turn! So instead
of 20 people doing body marking and pointing racers down to the beach, they were
out on the course and were truly being utilized! (no offense to the 3 wonderful body markers and pointers!)</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Also out on the course, I saw a very sneaky moto bike marshal out on the course. I must have seen him half a dozen times. Once, he was even parked like a cop, tucked in following a 90 degree turn. I saw a rap sheet of a dozen or so offenders
on drafting and position fouls when the results were posted! Way to get ‘em guys! Legal racing must be enforced!</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #282828; line-height: 115%;">T2 </span></b></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Great!
See T1 comments above.<b> </b></span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b><span style="color: #282828; line-height: 115%;">Run – 10K** – Mixed terrain (.75
miles paved, 3.75 miles dirt road, 1.5 miles single track trail)</span></b></span></span></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-YOIDFIphagM/UdIY81gXy4I/AAAAAAAAAuI/z6i07q5vvWo/s551/run.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://3.bp.blogspot.com/-YOIDFIphagM/UdIY81gXy4I/AAAAAAAAAuI/z6i07q5vvWo/s400/run.jpg" width="335" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">10K Run Course</td></tr>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">The
run headed back out the paved park road, which allowed us to get a peak at the
chasing bikers. My garmin file confirmed that
from transition all the way out of the park was a slow climb. The course quickly turned on to a 2 mile dirt
road out and back. The rollers back
there from my memory were more severe and anything out on the bike course. Truly challenging terrain to test the legs
and provide instant feedback about bike effort.
The out and back section again, allowed us to get another look at the leaders
and chasers before taking a left hander onto another 1.5(ish) mile dirt road
section. I think I counted 3 aid
stations serving water and gatorade throughout. This year we also, had the pleasure of a
few scary country dog showing us their displeasure at a bunch of spandex clad junkies interrupting their quiet
Sunday morning. All bark, no bit (I
hope), but nonetheless, some nice encouragement to keep us moving!</span></span></span></div>
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The final 1.5 miles of the run were in my opinion the signature feature of this
race. If 1.5K swim, 40K bike and a 10K
weren’t enough, the single track trail run that lead us to the finish line
literally brought many to their knees!
The trail twisted and turned through the dense Waterloo forest. We were greeted by roots and rocks, off
cambered switchbacks and some quad pounding descents, the longest mile was
definitely the final one! Slippery leaves and mud added to the challange! It felt damn more
like an Xterra run but that was the beauty of it! If triathlon was supposed to be easy, they’d
call it _____ (fill in your own blank)! </span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">After
a nice downhill approach to the finish, the finish area was positioned
conveniently between the swim start and transition. Bottles of cold water and your standard post
race pizza party ensued under the pavilion. Some nice prizes were awarded to the OA Male,
Female and Masters racers, including gift certificates to the local bike
shop. AG awards ran 3 deep with our pick
off the prize table for our efforts. Top
5 in AG or Top 33% qualified for the coveted AG Nationals race in Milwaukee, WI
later this August!</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">All
and all, my overall impression of this race is very high. Eva and her team are definitely on the right
track. If I had to nit pick a points for potential improvement, I'd include; a
name, if you can’t call it the Waterloo Tri, think of something and advertise
it more. Rethink timing mat placement,
stretch the course to match Olympic distance standards (my garmin measured 24.05
mile bike, 6.03 mile run). Speed up the
awards, everyone is exhausted and many have long drives home. Oh, and mosquitoes….do something about all of
those pesky transition and finish area mosquitoes! ;)</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">All
joking aside, this was an absolutely fantastic event and without a doubt a race start thinking about for next year! It was very clear to me that this is a race for racers, put on by racers! Attention to detail was their best attribute! I can’t wait
to see this event grow back into a local Battle of the Best just like “Waterloo”
used to be. </span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">Thanks
for Reading</span></span></span></div>
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of luck and be safe out there!</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="color: #282828; line-height: 115%;">next up: USAT Mideast Regional - Race Report </span></span></span></div>
Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-1689245000959219322013-06-17T20:15:00.000-04:002013-06-17T20:18:26.842-04:00Grand Rapids 1/2 Ironman - Race Report<span style="font-family: inherit;"><span id="yui_3_7_2_1_1371513867016_2350" style="font-size: small;">Typical race report protocol says that if a race goes really well, a report will follow within 48hrs. If a race doesn’t go well, a report <b>might</b> follow at some later date.</span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1371513867016_2351" style="font-size: small;">The Grand Rapids 1/2 Ironman falls into the latter category. It wasn't a horrible race, but all the details between the start and making it to the finish line are what made it awful. </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Race Summary:</b></span><span style="font-size: small;"><br />Swim: 29:39<br />Bike: 2:22<br />Run: 1:29<br />Total: 4:24 (1st AG, 7th OA)<br /><a href="http://connect.garmin.com/activity/325453574" target="_blank">Garmin Link</a><br /><br /> As usual, before the race I set three goals....</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">1. Prize Money </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">2. Beat Matt Smith </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">3. Run sub 1:30<br /><span id="yui_3_7_2_1_1371513867016_2343"><br />Winning money is a goal anytime it's up for grabs...this time Top 3 overall paid out. I've been chasing Matt Smith for years, I thought for sure I could get him this time…and a sub 1:30 run in my book is just a sign of an evenly paced race. </span><br /><br />So jumping straight to the conclusion; I won the AG but only placed 7<sup>th</sup> overall. I beat Matt and ran 1:29. So how I do meet 2 of 3 goals, go 4:25 and claim a race doesn't go well? I'm still not exactly sure but I think it mostly revolves around fatigue and how I pieced my race together. It was the exact kind of race that I had in Lake Placid in 2011. I felt every mile and none of them were easy. The final time looked okay but definitely not my best performance.<br /><br />It could have been overtraining or a bad taper....probably both. Three weeks ago, I think I absolutely nailed my training and taper for the Triple T. I'm thinking I wasn't able to recovery, train a little and taper again in such a short period of time to really knock it out of the park.<br /><br /><b>Details</b><br />The swim felt really long. I got away clean and had a pair of feet to follow for the first 1/2 of the swim. My arms and stroke felt good but for whatever reason 29 min has never passed so slowly. Sighting on the return was difficult, just like last year. Straight into the low rising sun with what seemed to me like few too few buoys to sight off of. Whaaannn. I came out of the water Top 5. Swim Time: 29:39. Eh, unless the swim actually measured long, I’m a better swimmer than that.</span></span></div>
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1371513867016_2353" style="font-size: small;">Onto the bike I set off on a decent pace. I set a 5mile power target at 225W. I passed 2 relay guys within the first few miles and then didn't see a soul until the turn around. The leaders had quite a gap on me and then shortly after the turn I saw a chase pack of about 4, a minute back. My legs weren't feeling great and my 5mile splits were all over the place. Usually, on an easy bike course like GR, I could have been able to hit my target <u>+</u> 2 watts for the whole race. Again for some reason, I was afraid the wheels were going to fall off so when I was feeling good, I pushed it a little (+5 or 10W) and when I wasn't the power would fall (-10-20W). Maybe that’s classic fatigue but it's that exact variability that you want to avoid to ensure a good run...I just didn't have the focus to nail my 225 target that day. I held off the chasers but just barely, I wonder if there would have been a strategic advantage to letting them catch and set pace for the last 20 miles. I was 4th off the bike. Bike Time: 2:22 Power: 228 (high VI) but stoked to hold a 24.2mph avg on so few watts. (158lbs)</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Within the first 1/2 mile on the run, two guys came galloping by. My first mile was in 6:24 and these guys passed me like I was standing still. They went on to run 1:19s and take 2<sup>nd</sup> and 3<sup>rd</sup> overall. I held onto my, now, 6th position for the next 11.5 miles. Each of those miles felt heavy and slow but my watch kept telling me I was still holding a decent pace, so I tried to ignore how bad it felt. After the turnaround at mile 9 I spotted Matt quite a ways back. It clearly wasn’t his day and it instantly took all of the significance out of beating him. My pace slowed, it felt like 9s but I was still holding sub7s. Finally at mile 12, fellow Spartan Anthony Klingler came by. I stuck on his hip for a ¼ mile and then jumped on his heels for a bit and then, with a ½ mile to, I proceeded to fall off the back. I was tired, the fight was gone. Run Time: 1:29. </span><span style="font-size: small;"><br /></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Conclusion</b><br /><span id="yui_3_7_2_1_1371513867016_2356">I still think I can put together a fast ½ IM. This was really the only time I’ve raced one. I can go under 4:20 and run a 1:25. I know I have it in me, all I have to do now is rest up, build my training consistency back up and then decide which 1/2 to have another go at it.</span><span id="yui_3_7_2_1_1371513867016_2356"> </span><br /><br />That’s all for now.<br /><i>“Eat, drink and be merry”</i></span></span></div>
Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-78209696735547627582013-05-24T23:00:00.000-04:002013-05-25T20:56:01.464-04:002013 American Triple T - Race Report<a href="http://2.bp.blogspot.com/-qP1gsNRD4BQ/UaAkwZjdYJI/AAAAAAAAAtc/wfNo7205pHE/s1600/6.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit;"><img border="0" height="185" src="http://2.bp.blogspot.com/-qP1gsNRD4BQ/UaAkwZjdYJI/AAAAAAAAAtc/wfNo7205pHE/s200/6.jpg" width="200" /></span></a><span style="font-family: inherit;"><span id="yui_3_7_2_1_1369447827139_2090">The American Triple T lived up to the hype, again! It honestly is one of my favorite events due to the unique event layout, challenging course and </span>camaraderie<span id="yui_3_7_2_1_1369447827139_2089"> that is built throughout the weekend! I am truly grateful to my main sponsor 1st Endurance. Throughout a whole weekend of "talking nutrition" and handing out lots and lots of EFS and Ultragen single serve samples, I met a ton of new people and was finally able to put faces to names!</span></span><br />
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<span style="font-family: inherit;"><b>Race Highlights</b></span><br />
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<span style="font-family: inherit;"><b>Race 1</b> </span><br />
<a href="http://4.bp.blogspot.com/-qz-6el9h6k4/UaAkZqIDTNI/AAAAAAAAAs4/kqtp8ACVCCk/s1600/1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit;"><img border="0" height="168" src="http://4.bp.blogspot.com/-qz-6el9h6k4/UaAkZqIDTNI/AAAAAAAAAs4/kqtp8ACVCCk/s200/1.jpg" width="200" /></span></a><span style="font-family: inherit;"><span id="yui_3_7_2_1_1369447827139_2087">I bumped into an old childhood swim buddy and Team Timex member Cindi Bannink. Cindi is as friendly and full of energy as I remember her when she was 10 and not surprisingly this run-in set the tone for everyone I met all weekend!</span><span id="yui_3_7_2_1_1369447827139_2087"> Just an incredible group of people out there! The swim was delayed about 15 minutes for "safety" concerns, whatever that meant but for me, it meant: pee in wetsuit one more time. The swim was a short one, only 250 meters, everyone was flying. On the bike, I spun up the hill to the lodge capping effort between 325-350W. After the turnaround I came screaming down the hill at 44mph in an aero tuck, hands near the brakes. I couldn't get my run shoes on my wet feet in T2, I never tried sockless running before. Never try anything new during a race right? I'm a dumb ass and probably doubled my T2 time because of it. I ran watchless in Race #1 and HPF Racing completely screwed up the timing for the entire weekend, so I have no run stats for race 1. That said, I definitely ran a sub-5 min mile ;) </span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1369447827139_2097">Bike Time: 0:09:47. AvgPower: 233. NormPower: 276. </span>Here's my <a href="http://connect.garmin.com/activity/315536285" target="_blank">garmin </a>file for the bike.<br /><br /><b>Overall Place after Race 1 - 30th.</b><br /><br /><b>Race 2</b><br /><span id="yui_3_7_2_1_1369447827139_2098">I was feeling good Saturday morning but was very intimidated by all of the "muscle flexing" going on in transition pre-race. I'm not sure what it is but at big races like this, everyone has a "sick" looking bike and they're all lean and mean, looking super fast. I never feel like I fit in but likely people are thinking the same thing about me. The swim went well again, with a 32th seed, I passed a bunch of people on lap 1 and even more on lap 2. I flew out of T1 with Scott Iott. Dude is a machine and I was lucky to keep him in sight for the first 5ish miles. A few of Cujo's buddies chased us out in the country before Scott powered down the road. I set a power target for each of my 3 mile auto splits at 225W. For every 300W+ climb, there was a 150W leg spinning descent. I got lucky-ish and nailed my target, while doing my best to minimize spikes.</span></span><br />
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<span id="yui_3_7_2_1_1369447827139_2099"><span style="font-family: inherit;">Bike Time: 1:11 AvgPower: 230. NormPower: 245 Here's my </span><a href="http://connect.garmin.com/activity/315536272" target="_blank"><span style="font-family: inherit;">garmin </span></a><span style="font-family: inherit;">file.</span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1369447827139_2100">The run also went well, I tired to limit HR on this one to 160bpm, I was not concerned about running pace at all throughout the weekend. The terrain wouldn't allow for any realistic pacing so I used HR and perceived effort. A few guys blew by me mid-run, but generally I held my position and limited giving back too much time.</span><br />Run time: 0:41 Pace: 6:39 HR: 160 <a href="http://connect.garmin.com/activity/315535607" target="_blank"> Garmin </a><br /><br /><b>Overall place after Race 2 - 16th</b><br /><br /><b>Race 3</b><br /><span id="yui_3_7_2_1_1369447827139_2103">After a light lunch and a quick power nap, we were loading the bikes up again for the third race. Starting at 3pm with a Bike/Swim/Run, energy was down a bit in the crowd. I slammed a Coke while we all waited under the sun in the parking lot for the Time Trial start. Starting around 30th again allowed me to stay steady on the pedals and pass quite a few people relatively quickly on the bike. I love the afternoon bike course. A few long grinding climbs, some great high speed descents and a lot of open road to 'aero out' and really get into a rhythm. I had a power target for this race of 220.</span><br />Bike Time: 1:09 AvgPower: 223. NormPower: 234. Max speed: 49.5!! <a href="http://connect.garmin.com/activity/315536241" target="_blank">Garmin</a> </span><br />
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<span style="font-family: inherit;">The swim following the bike ride is always crazy. I love jumping in a cool lake after a tough ride but I hate the quad cramps that ensue. Despite not having any swim splits for the entire weekend (way to go HPF Racing), I am happy to report each swim during the weekend felt easy and short. I attribute that to my increased emphasis on swimming more this season. Without any solid time metrics to compare against (myself or other competitors), all I can say is that I felt long and strong and I was passing a bunch of people. As you can imagine, I was really hoping for some metrics more substantial than "it was an easy swim and it felt short". <br /><br />On to the run, I was feeling a bit fatigued and went into survival mode. The quad cramps could easily have put me out for the weekend and I was really concerned about saving something for Sunday. With Desoto calf sleeves donned, I plugged away and did my best to keep the effort mildly uncomfortable and made it to the finished and immediately starting working on hydration/recovery to deal with the cramps and get the legs ready for Sunday! I took in lots of fluids (EFS) to deal with my cramping, carbs (brown rice) for the long Sunday ahead and a bunch of s'mores after dinner because what's camping without s'mores!</span><br />
<span style="font-family: inherit;">Run time: 0:46 Pace: 7:14 HR: 149 </span><a href="http://connect.garmin.com/activity/315535628" target="_blank"><span style="font-family: inherit;">Garmin</span></a><span style="font-family: inherit;">.</span><br />
<span style="font-family: inherit;"><br /><b>Overall place after Race 3 - 8th</b><br /><br /><b>Race 4</b><br />Sunday morning came really quickly and doubts about performance were high. I set a pre-race goal of Top 10 but now sitting in 8th, I had to either fend off challengers or attack those ahead of me to jump into the top 5. The swim, again, was surprisingly easy and passed quickly. I love getting into T1 and only seeing a handful of wetsuits laying around. Off onto the bike, I passes a few guys but was very careful to stick to my power plan (210W avg power). Feeling good on lap 1 could easily have been forgotten as the day stretched on. Sure enough, riders were going "backwards" on lap 2 and I continued to move my way toward the front.<br />Bike Time: 2:50 AvgPower: 207 NormPower: 219 <a href="http://connect.garmin.com/activity/315536206" target="_blank"> Garmin</a> </span><br />
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<span style="font-family: inherit;">Off again onto the run. Racing is so much fun and I get so into the zone, it's hard to summarize what goes through my mind after a long weekend racing and another 13 miles. I'll try though, here's a sample of my Mind Spill: OMG that was only 1 mile. 1, 2, 3, 1, 2, 3. "COKE! INFINITE! ICE?" 8:30 pace, must have been uphill. "Good job man, looking good." sweet shoes! WATER! 1, 2, 3, 1, 2, 3. "Great job Cindi!" This is cool no bugs! Wow, that guy is hurtin'! Whoa, 7min/min, must have been down hill! "Keep it up Andrew!" Sweet, 1/2 way done. Cool, lapping guys. "on your left". "COKE, COKE, COKE!". Last turn around, bet I can catch that guy!</span><br />
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<span style="font-family: inherit;">So I'm 9 miles in and make the last turn. I catch "Greg" (Kopecky) and see a 3 on his leg. He's running strong and he knows he's chasing 3rd place. I know he started at least a minute before me, so now I know that I'm actually running in at least 3rd place! He finds out that I'm on my second lap so he tries to put on a little pressure. Pressure by way of a 7min/mile. I hang on as he surges and rests. We break out of the woods and back onto the park road, we lay down one last mile at 6:30, I refuse to go away and cross the tape right in his shadow. My wife and kids were probably hoping for a sprint finish and as far as I'm concerned, it was. He sprinted for 2 miles to minimize time lost to me and I held on and got him on chip time by 1min!<br />Run time: 1:38 Pace: 7:39 HR: 148. One more <a href="http://connect.garmin.com/activity/315535665" target="_blank">Garmin </a>file </span><br />
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<span style="font-family: inherit;">A few hand shakes, fist bumps, cups of water and another Ultragen Recovery shake and we call it a weekend. I was super stoked to go under 5hrs after a long weekend on a ridiculous course (4:58)!</span><br />
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<span style="font-family: inherit;"><b>Overall place after Race 4 - 5th</b></span><br />
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<span style="font-family: inherit;">It's my best overall finish down at the TTT against some solid competition. I'm thrilled with my performance and fitness for this time of the year. I missed my sub 10 overall time goal (10:05) but I out performed my Top 10 goal!</span><br />
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<span style="font-family: inherit;">Near term, I'll be backing off a little bit on the training. School is almost out for summer and I have a ton of fun things planned with the boys! I have a few smaller races coming up (1/2s and Oly) that I'll use to keep things interesting as the summer progresses, but all in all, I think things are shaping up nicely for a long build to Kona!</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">Having fun is not an option!</span></td></tr>
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<span style="font-family: inherit;">Stay tuned for more.<br />Train Safe, Race Smart</span>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com1tag:blogger.com,1999:blog-1147883394860703052.post-16478420453758272372013-05-21T22:14:00.000-04:002013-05-24T22:16:51.974-04:00American Triple T - Nutrition ReportI've detailed 3 days of race and recovery nutrition over on 1st Endurance Team Page.<br />
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Please follow the link below to give it a read<br />
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<a href="http://team.firstendurance.com/profiles/blogs/american-triple-t-nutrition-report">http://team.firstendurance.com/profiles/blogs/american-triple-t-nutrition-report</a><br />
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As always, ask a question and I'll respond! Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com1tag:blogger.com,1999:blog-1147883394860703052.post-74836687070622852372013-05-20T08:54:00.001-04:002013-05-20T08:54:54.551-04:00American Triple T - ResultsI had a great weekend down in Ohio for the kick-off to my season. I was a bit surprised at my level of fitness for the lack of any really long rides. Spring this year in Michigan has been brutal and I thought I'd really be suffering because of it.<br />
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More details to come when the final results are posted but I was in 8th overall after race 3.<br />
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I finished strong on Sunday for the finale and I think I ended up in 4th for race 4. That might have been enough to crack into the Top 5 Overall, but for now I just wait.<br />
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More details to come, including power numbers, run splits and nutrition!<br />
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Train Safe.<br />
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<br />Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com2tag:blogger.com,1999:blog-1147883394860703052.post-11322380385501040952013-05-09T20:36:00.004-04:002013-05-09T20:36:54.341-04:00American Triple T Tips<span style="font-size: small;"><span style="font-family: inherit;"><span id="yui_3_7_2_1_1368145945704_1792">There have been a lot of blogs and forum discussion about every minutia of this race. This blog post isn't to rehash those details. What follows is a list tips and course highlights that if I were a first time TTT racer, I'd love to know.</span><br /><br />#1 Triple T Rule - if you're adjusting your effort any time during the weekend because you feel like you're going too slowly...come Sunday afternoon, you’ll probably wish you hadn’t.<br /><br /><b>The Swim</b></span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;">Very long, shallow, clean beach entry. Small, spring fed lake. Very spotty with extreme warm and cold spots. Blah, blah, blah, something about water snakes, never seen any.<br /><br /><b>The Bike</b><br /><span id="yui_3_7_2_1_1368145945704_1857">Beautiful, rural southern ohio park roads and zig-zag and climb through Shawnee SP. The course is hard because there is a ton of climbing. Long climbs and short but there is also a ton of descending. You'll constantly be making decisions about gearing. I checked my garmin files from the 2011 race. I had my computer take 5 mile splits and within each little segment I had max speeds between 35-45 mph. That's a testament for the terrain variability. Slow climbs, screaming descents. Repeat. </span><br /><br />If you have a power meter use it to keep you honest. Every little power spike over the course of the weekend will come back to haunt you on Sunday afternoon. Error on the side of thinking you should have ridden each course faster! Standing in your granny gear to keep the bike upright will usually happen right before you spin out your 53-12. IMO, a 12-27t is definitely not overkill!<br /><br />Assuming sufficient bike handing skills, 90% of the technical descents can be taken at speed but with caution (hands on brakes, not aero). Watch the riders ahead of you as they twist and turn through the countryside. Seeing them slow down or disappear around a corner will give you an idea of what's ahead. <br /><br />Race 2 in particular has a nasty downhill section that everyone will be talking about. It's a ways after you climb up Thompson Hill, looking at a map, I'd guess that it's on Tick Ridge Koening Rd. Take your time on this downhill as there is a nasty left hander at the bottom. There should be volunteers and spray paint all over the road to warn you of what's ahead. Do not ignore the warning. Don't let my write up scare you, just ride with focus, concentrating on what might lie ahead. Races 2 and 4 are definitely not "zone out and ride" courses. (race 3, out and back TT, will allow you to get into more of a rhythm.<br /><br />From memory, the roads were in astonishingly good condition but there are numerous little bridges and stream crossings that are similar to a rough set of train tracks. IF YOU LOSE A BOTTLE, STOP AND GET IT. They'll be littered all over the road and if you're lucky you'll see them and prepare for a bump and then a bottle check. Anyone who doesn't stop for a dropped bottle and falls behind on their nutrition/hydration could pay dearly! Also, don’t get stuck in the middle of nowhere with a mechanical. DNF any race and you’re out for the weekend. At a minimum, make sure you have a flat kit!<br /><br />The only Aid Station on the bike all weekend is on Sunday after Lap 1 of the bike course. You have to loop back into the parking lot at transition and stop off at one of many tables. They'll have huge jugs of water and INFINITE (usually) to fill your own bottles. Most people set their extra bottles (pre-filled) and other needs out on the table before the race starts. It's kind of a cluster but the simplicity is beautiful!<br /><br /><b>The Run</b><br /><span id="yui_3_7_2_1_1368145945704_1856">The Lamp Black Trail is a seasonal fire road where the run is held all weekend. Footing is typical for a dirt fire road. There may be a handful of washed out and/or loose sections but usually nothing major. The "road" climbs slowly out of T2 and winds its way up for about 2.75 miles and then has a sharp decent for a 1/4 mile before you get to the turn around. </span><br /><br /><span id="yui_3_7_2_1_1368145945704_1855"><b id="yui_3_7_2_1_1368145945704_1854">Sunday – Race 4</b></span><br /><span id="yui_3_7_2_1_1368145945704_1853">The Little Smokies 1/2 on Sunday (TTT Finale) is probably one of the toughest 1/2s out there and you'll be doing it on tired legs. If at any time on Saturday you’re thinking , "maybe I should speed up a little" remind yourself about this warning, if not, Sunday could really suck!</span><br /><br />The hardest part of the run course is the steep climb after the turn around. Many will find walking more economical, especially on lap 2 Sunday. By the time you reach the finish line, you'll agree climbing hills gets all the credit but it's the long downhills that really destroys the legs!<br /><br /><span id="yui_3_7_2_1_1368145945704_1852">For fueling calculations and race expectations for the finale, if you’re a first timer and you race smartly all weekend, add 45min to your best ½ ironman time. If you blow you pacing, add 1 ½ + hrs. Seriously.</span><br /><br /><span id="yui_3_7_2_1_1368145945704_1851">Here's a Garmin link to the bike portion of Race 1. Cycle though the "Next Activity" button to see all 4 of the bike courses </span><a href="http://connect.garmin.com/activity/87427690" target="_blank">http://connect.garmin.com/activity/87427690</a><br /><span id="yui_3_7_2_1_1368145945704_1850"> </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span id="yui_3_7_2_1_1368145945704_1850">Hope that helps. <span style="font-size: small;">Shoot me a comment, I</span>’d love to field questions if you have any!</span><br /><br /><br />Race Safe!</span></span>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-65518158135710287102013-05-06T20:53:00.000-04:002013-05-06T20:53:18.457-04:00Tri Season Kick-off (and it's a doozy!)<div class="y-module message-header collapsed-header" data-action="toggle-msg-header" id="yui_3_7_2_1_1367887233145_1595" role="complementary" title="Show details">
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1367887233145_1882" style="font-size: small;"><span style="font-size: small;">It's almost kick-off for my tri season, to say I'm excited <span style="font-size: small;">would be an understa<span style="font-size: small;">tement. Two weeks to go<span style="font-size: small;">!</span></span></span></span></span> </span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1367887233145_1882" style="font-size: small;"><a href="http://www.americantriple-t.com/" target="_blank">The A<span style="font-size: small;">merican<span style="font-size: small;"> T</span></span>riple T</a> is one of my favorite triathlon events in the mid-west. It has a 10ish year history of being a grueling 3 day, 4 race challenge drawing out some of the mid-west's most competitive AG racers. The results sheet read like the top of the USAT mid-west ranking at year end. Lots of Kona guys and 70.3 winners/Vegas qualifiers, and some incredibly speedy Olympic distance guys. This year is no different, the race director even touting this year as having the most competitive fields yet!</span><span style="font-size: small;"></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><u><b>The Format</b></u></span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1367887233145_1896" style="font-size: small;">Race 1 - Friday, Super Sprint</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">Race 2 - Saturday AM, Olympic Distance</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">Race 3 - Saturday PM, Olympic (bike/swim/run)</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">Race 4 - Sunday, 1/2 iron distance</span></span><br />
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<a name='more'></a><span style="font-size: small;"><span id="yui_3_7_2_1_1367887233145_1895">If the format isn’t challenging enough, the race takes place in southern Ohio (Little Smokie Mts) on the Kentucky border. Long switchbacking climbs and technical descents on the bike and a particularly grueling 3 mile out and back on a fireroad that’s named Lamp Black. We’ll be covering about 140.6 by the time the weekend is over and it’s said to be more difficult than an Ironman due to the pacing and/or recovery needed to put together a fast race on Sunday. Over aggressive pacing on Saturday can result in an extra suffering during the 1/2IM finale on Sunday.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br />I'v<span style="font-size: small;">e</span> done the Triple T twice before, both times in preparation for IMLP. I usually use the word participate because if you actually race the TTT, it can shell you for as long as an ironman does. In the past, my build-up to IMLP was much more important than overall placing down in Ohio and as such, I’ve always placed some effort caps (power, HR) on my performance to ensure June was spent training for IMLP rather than recovery from the TTT.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1367887233145_1894">The best I’ve finished is 13th Overall, with a total weekend time of 10:32. My main goal for the weekend is to come in under 10 hrs total and if I can do that, I think I’ll have a shot at a top 5 overall placement, which, from the looks of the start list, I would be very happy with!</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1367887233145_1853">So how do I shave 30min+ off my Triple T best time? Here’s my list:</span></span></span><br />
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<li><span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1367887233145_1853"> </span></span></span><span style="font-family: inherit;"><span style="font-size: small;">I’m swimming more (2x more) than ever before. I’m probably a little faster but I’m hoping to just complete the swim fresher.</span></span></li>
<li><span style="font-family: inherit;"><span id="yui_3_7_2_1_1367887233145_1893" style="font-size: small;">I’m as strong as I’ve been on the bike and I’ll be on my slippery Cervelo with race wheels and aero lid to boot! I plan to play it safe and set some realistic power caps to ensure I’m not feeling awesome on Saturday and horrible on Sunday!</span></span></li>
<li><span style="font-family: inherit;"><span id="yui_3_7_2_1_1367887233145_1891" style="font-size: small;">I’ll be running to hit a “comfortably uncomfortable” run pace. I loosely define that as 10 bpm higher than I’ve ever raced the TTT before (150). This <span style="font-size: small;">will also h<span style="font-size: small;">elp save th<span style="font-size: small;">e<span style="font-size: small;"> legs a bit for <span style="font-size: small;">Sunday!</span></span></span></span></span></span></span></li>
<li><span style="font-family: inherit;"><span id="yui_3_7_2_1_1367887233145_1888" style="font-size: small;">Sunday will be a day to leave it all out there rather than saving it for June. Regardless, there will be suffering and if I play it right, it will be self induced rather than course induced.</span></span></li>
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1367887233145_1892">It may not seem like much but add in the mentality of racing and a little adrenaline from the first real race weekend of the year, I don’t think it’s outside of realm of being possible.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">Stay Tuned. Train Safe</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1367887233145_1887">Up next: Triple T Tips – I wish I knew!</span></span></span></div>
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Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-38860604311442272462013-04-26T20:45:00.004-04:002013-04-26T20:48:15.251-04:00Spring Training Update: 3 weeks to Triple T<span style="font-family: inherit;"><span style="font-size: small;">I<span style="font-size: small;">t<span style="font-size: small;">'s been a <span style="font-size: small;">while, again. So long I had<span style="font-size: small;"> to look up my <span style="font-size: small;">damn password to post this!</span></span></span></span></span></span></span><b> </b><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Swimming</b><br />After a great debate on Slowtwitch (<a href="http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=4467398#4467398" target="_blank">here</a>), I’ve decided to put forth a little more effort toward swimming but not because I’m a bad swimmer. Quite the opposite actually, I’m a lazy swimmer. Historically, I’ve done the bare minimum (1hr swim, 3K yds a week) to get me into 1hr IM swim shape. My key set to determine this <span style="font-size: small;">is</span> 10x200s on 3 min. When I can complete that set, I’m in 1hr swim shape. What lead to a change of heart was the consideration for the energy expenditure to get me to a 1hr swim. My effort during an <span style="font-size: small;">ironman </span>swim is typically significant, usually resulting in an average HR in the first hour of my race, some 10-15 higher than the rest of my race. That’s less than an ideal way to start a long day.<br /><br />So I’ve upped my swimming 150%. </span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">Sounds like an incredible increase but when you’re starting at 3K, yards, another 4500 comes quick. 2 sessions. A one hour session where I work on my 200s w/ little rest and another 1.5hr session where I’m working on longer sets (300s, 4, 5) swimming strongly at a steady pace. So I’ve been doing this for about 2 months now. I’ve noticed crunchier hair, itchier skin, a ferocious appetite and a greatly improved feel for the water. I can feel when I’m using a proper high-elbow pull and I know what happens when I get tired. I’m constantly working on form and the strength required to maintain this powerful, efficient stroke.<br /><br /><b>Bik<span style="font-size: small;">ing</span></b> </span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">Spring so far in Michigan has sucked. We’re lucky to get a day that h<span style="font-size: small;">ad broken 40 degrees</span>. Tons a rain, tons of wind. My volume isn’t quite where I’d like it to be, but I’m still hovering around 8hrs a week. I’ve braved some really nasty weather on my MTB but still <span style="font-size: small;">only </span>have a max ride at 2:<span style="font-size: small;">0</span>0 in duration. I’m hoping to get in a few 3hrs+ rides before the Triple T. My FTP is has high as it’s ever been but I’m been a little mentally week this winter and have spent less time cranking out the FTP sets in the dungeon. Strong, yes but I don’t quite think the endurance is where it was last year.<br /><br /><b>Running</b><br />I'm app<span style="font-size: small;">roa<span style="font-size: small;">ching <span style="font-size: small;">this season with a bit of a differ<span style="font-size: small;">ent <span style="font-size: small;">racing <span style="font-size: small;">strategy<span style="font-size: small;"><span style="font-size: small;">. Nail the s<span style="font-size: small;">wim on little energy expenditure, hold back on the bike but <span style="font-size: small;">hold my position <span style="font-size: small;">out near the pointy end and then abs<span style="font-size: small;">olutely blaze t<span style="font-size: small;">he<span style="font-size: small;"> run. I <span style="font-size: small;">have some decent st<span style="font-size: small;">and alone run speed that <span style="font-size: small;">has <span style="font-size: small;">yet to be demonstrated in my tri racing. This year, I'm pa<span style="font-size: small;">tching in <span style="font-size: small;">bits and pieces of a 1/2 marathon <span style="font-size: small;">run p<span style="font-size: small;">lan and <span style="font-size: small;">am hitting more sp<span style="font-size: small;">eed work and tempo than ever be<span style="font-size: small;">fore. I spen<span style="font-size: small;">t</span> late winter with low<span style="font-size: small;">-ish volu<span style="font-size: small;">me (3ish hrs/w<span style="font-size: small;">k<span style="font-size: small;">)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> but high <span style="font-size: small;">frequency (5<span style="font-size: small;">-6x/w<span style="font-size: small;">k). Now th<span style="font-size: small;">at we're getting near <span style="font-size: small;">rac<span style="font-size: small;">e season<span style="font-size: small;">, <span style="font-size: small;">I've cut back to 4 runs a week<span style="font-size: small;">, hitting 4<span style="font-size: small;">+ hrs/w<span style="font-size: small;">k now by way of 1 speed <span style="font-size: small;">session, 1 tempo run, 1 long run and a recovery run. Hopefully this new focus is effective. I'll <span style="font-size: small;">know soon enough...and i<span style="font-size: small;">f my <span style="font-size: small;">race running is<span style="font-size: small;">n't greatly improved, I'll revert <span style="font-size: small;">back to my old plan. <span style="font-size: small;">Work the swim, work the bike, survive the run.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<b>Core<span style="font-size: small;">/<span style="font-size: small;">Yoga</span></span></b><br />
<span id="yui_3_7_2_1_1367020995075_1920">I’ve still been trying to do some core work, but in all honesty, the main reason I was putting in at least 1 session a week all winter was because I wasn’t swimming much. Having a strong core it critical for swimming…I’ve replaced some basement core work with some pool core work. Yoga is still a critical exercise for me. The flexibility and relaxation benefits I get from my 30 min sessions allow me to recover, stretch and fend away injury.<span style="font-size: small;"> At least on<span style="font-size: small;">ce<span style="font-size: small;"> a week, </span>sometimes <span style="font-size: small;">3 time<span style="font-size: small;">s depending on level of fatigue<span style="font-size: small;"> I'm carrying.</span></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Diet</b></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;">I've starting ea<span style="font-size: small;">ting <span style="font-size: small;">clean about 6 weeks ago. I was up 10<span style="font-size: small;">lbs from my ideal race weight. By cutting<span style="font-size: small;"> sweets, ba<span style="font-size: small;">ked goods an<span style="font-size: small;">d cheeses, I've gotten rid of 5 <span style="font-size: small;">lbs already. If this dam<span style="font-size: small;">n weather wou<span style="font-size: small;">l<span style="font-size: small;">d finally <span style="font-size: small;">brea<span style="font-size: small;">k, I'll sta<span style="font-size: small;">rt shedding the <span style="font-size: small;">p<span style="font-size: small;">ound<span style="font-size: small;">s <span style="font-size: small;">during my longer enduranc<span style="font-size: small;">e r<span style="font-size: small;">ides. So far so good though. Glad to know<span style="font-size: small;"> I can eat like a <span style="font-size: small;">ho<span style="font-size: small;">g for months and then get on t<span style="font-size: small;">he wagon <span style="font-size: small;">an<span style="font-size: small;">d get <span style="font-size: small;">serious during race se<span style="font-size: small;">ason.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">T<span style="font-size: small;">hat's all for now. <span style="font-size: small;"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Train <span style="font-size: small;">s</span>afe <span style="font-size: small;">an<span style="font-size: small;">d<span style="font-size: small;"> b</span></span></span>eware of the <span style="font-size: small;">i</span>diots </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Ne<span style="font-size: small;">xt time: Race goals<span style="font-size: small;"> for an incredibl<span style="font-size: small;">y competitive <span style="font-size: small;"><a href="http://www.americantriple-t.com/" target="_blank">Triple T</a> race!</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span> <b> </b>Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-88169722837486129772013-03-30T06:52:00.004-04:002013-03-30T17:52:51.872-04:00Time Trial Tunnel Vision<div id="main" role="tabpanel">
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<a href="http://4.bp.blogspot.com/-D-VtJMjk7Wg/UVa_j9MGQqI/AAAAAAAAArk/wfANpJUxbT4/s1600/frasb.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-D-VtJMjk7Wg/UVa_j9MGQqI/AAAAAAAAArk/wfANpJUxbT4/s200/frasb.jpg" style="cursor: move;" width="180" /></a><span style="font-family: inherit;"><span id="yui_3_7_2_1_1364563622261_1878" style="font-size: small;">Having never time trialed before and looking for something to provide a additional motivation over the winter I decided to sign up for the Fraser Bicycle Winter Time Trial Series. </span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Fancy Dungeon </td></tr>
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1364563622261_1878" style="font-size: small;">All raced indoors at the Fraser bike lab on one of their 16 synchronized Compu-Trainers. 5 Races, best 4 scores count. I missed the first race in December as I was already in Christmas Cookie eating mode so I raced #2-#5. A nice little variety of courses with unique terrains and lengths. </span></span><br />
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<a name='more'></a><span style="font-family: inherit;"><span style="font-size: small;"><b>Race #2</b>. I talked about that one <a href="http://topshelftriathlon.blogspot.com/2013/01/fraser-bicycle-winter-tt-series-race-2.html" target="_blank">here</a>, but in summary, 19.7 miles of pain on a simulated Queen K. Closest I've ever gotten to a true FTP Test. I was not surprised by the pain, I was surprised that I was actually able to ride that hard for almost an hour (56min). I set a new personal best for time riding at threshold and a season high threshold power. </span></span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-X_ez6t0vlK8/UVbBtSm9YYI/AAAAAAAAAsQ/su2-K10_xsg/s1600/Picture1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="http://1.bp.blogspot.com/-X_ez6t0vlK8/UVbBtSm9YYI/AAAAAAAAAsQ/su2-K10_xsg/s400/Picture1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><span style="font-family: inherit;">Race #<span style="font-size: small;">3</span></span></span></td></tr>
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1364563622261_1876"><b>Race #3</b>. Only 15 miles this time on the classic Morgul-Bismark course in Colorado (I had to look it up too). I took a rest day before this race and I was able to absolutely hammer this one. 107% FTP (300W) for 30 min. It was brutal, just like the hour at FTP, only a little shorter with unfathomable intensity. I didn't puke but my eyes were quite blood shot afterwards. (one of my many indicators constituting a "tough one").<span style="font-size: small;"> </span><a href="http://connect.garmin.com/activity/273644173" target="_blank">Here </a>is the full Garmin <span style="font-size: small;">file.</span></span></span></span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-qGn-oa_wfns/UVa_j9fztbI/AAAAAAAAAro/EctL0o4KPYo/s1600/race4.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="223" src="http://3.bp.blogspot.com/-qGn-oa_wfns/UVa_j9fztbI/AAAAAAAAAro/EctL0o4KPYo/s400/race4.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race #4</td></tr>
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1364563622261_1875"><b>Race #4</b>. Another long one here. 21 miles on a local (Hinds Drive) weekend route. Nearly another hour at FTP. Having a decent gauge on what I had proved to be possible (hr@FTP) really helped me get through this one. It was still crazy scary driving to the shop knowing the level of pain that would be endured....but believe it or not, an hour max effort seemed easier to me than a 1/2hr at a higher intensity. Power, HR and perceived effort were right up where I had expected them. I pushed my FTP up a few more watts. I'm at a lifetime best FTP....even thought my weight </span><span id="yui_3_7_2_1_1364563622261_1875">is still about 5 pounds above my in-season </span><span id="yui_3_7_2_1_1364563622261_1875">race weight. </span><span id="yui_3_7_2_1_1364563622261_1875"><span style="font-size: small;"><span style="font-size: small;"><a href="http://connect.garmin.com/activity/284723045" target="_blank">Here</a> is t<span style="font-size: small;">he full Garmin<span style="font-size: small;"> <span style="font-size: small;">file.</span></span></span></span></span></span></span></span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Tf7XMyw_4Eg/UVa_kBGO9gI/AAAAAAAAAr4/wSCujj0Z5-c/s1600/race5.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="235" src="http://1.bp.blogspot.com/-Tf7XMyw_4Eg/UVa_kBGO9gI/AAAAAAAAAr4/wSCujj0Z5-c/s400/race5.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race #5</td></tr>
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1364563622261_1874"><b>Race #5</b>. The TT Finale. 10K, 15 mins as hard as you can go. Again, it, was a little tricky to guestmate what an appropriate power for only 15 min would be. I knew what I could do for 30min, I had a pretty good idea what I could do for 5min, so I plotted a line and guessed 120% FTP or 335W. I went into this last race bit fatigued but I rode as hard as I could. I knew during my warmup that I was feeling a little heavy legged but I pushed on. I targeted 310W for the first 5 min, 320W for the next 5min and balls to the wall for the last 5min. As can be seen in my power file, I was going along smoothly for the first 5 but my RPE was bit high. Moving into my second 5 min block the legs just weren't there. I was ticking them over but with way more effort than the numbers on the Garmin were showing me. Moving in to the final 5min segment, I bumped it up to 350 and quickly realized that holding that was not going to be possible, so I endured what I could. I averaged 322W for 15 min.<span style="font-size: small;"> </span></span><span id="yui_3_7_2_1_1364563622261_1874"><span style="font-size: small;"><a href="http://connect.garmin.com/activity/287961196" target="_blank">Here </a>is the full <span style="font-size: small;">Garmin<span style="font-size: small;"> <span style="font-size: small;">fi<span style="font-size: small;">l<span style="font-size: small;">e<span style="font-size: small;">.</span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1364563622261_1873">I ended up in 3rd place for the final TT and 3rd place for the winter series. I finished behind my rookie pro buddy Tom and some guy named Dan Stubleski who later I later researched to be the Amateur World Champion at the Ironman 70.3 distance! Not bad company and it was an honor to test my bike fitness against these guys<span style="font-size: small;">!</span></span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1364563622261_1873"><span style="font-size: small;"> </span> </span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1364563622261_1872">Time Trialing takes a unique focus and determination to put yourself through a tremendous amount of<span style="font-size: small;"> </span></span><span id="yui_3_7_2_1_1364563622261_1872"><span style="font-size: small;">dis</span>comfort. Experience is the only way to accurately gauge your effort and pacing. I found the pain similar to really pushing a 5K running race or a 1hr sprint triathlon. At the end of the day, I've experience something new and something I never would have thought of doing before. A true 1hr FTP effort hurts. A 30min max effort hurts, as does 15min at max effort. Pushing myself to the limit is the reason this blog exists and now I can continue to frame what is possible with a little hard work and determination.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">Until next time,</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">Train Safe</span></span></div>
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Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com2tag:blogger.com,1999:blog-1147883394860703052.post-46406775836495882992013-03-04T21:32:00.000-05:002013-03-04T21:32:14.471-05:00Training Update<div id="yiv2079187817">
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1362450024600_1747">I continue to suffer though the mid-winter months of the Mid<span style="font-size: small;">-W<span style="font-size: small;">est</span></span>. Spring is really starting to sound good. Hopefully in another month, I'll be riding outside.</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1362450024600_3797"><b id="yui_3_7_2_1_1362450024600_3796">Swimming</b></span></span></span><br />
<a href="http://3.bp.blogspot.com/-2JmFQd-3s4k/UTVYnEyyPFI/AAAAAAAAArU/uAY9dxpVhP4/s1600/Picture1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-2JmFQd-3s4k/UTVYnEyyPFI/AAAAAAAAArU/uAY9dxpVhP4/s1600/Picture1.jpg" /></a><span style="font-family: inherit;"><span id="yui_3_7_2_1_1362450024600_3798" style="font-size: small;">I had to hop back in the pool with the Triple T on the horizon.<span style="font-size: small;"> </span>I get plenty of aerobic training with my biking and running, so early in a swim block I focus on muscular endurance. Long, exaggerated, strong pulls, using a lower stroke count than I would ever race with. I'm swimming 1-2x a week for an hour (2-2.5k yds). For an early season Main Set (MS) I like 10 or 12 x 100s on 2mins. I can hold 1:15-1:20<span style="font-size: small;"> per 100</span>, so about 40sec rest. Arms, shoulders and back really feel the burn on these. As I progress throughout the season, I'll lengthen the MS to 200s. During my peak training volume, when I can hit 12x200s on 3 minutes without passing out, I'm confident that I'm in 1hr Ironman shape. Understandably, I'm quite a ways from that right now.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><b>Biking</b></span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1362450024600_3799" style="font-size: small;">It's coming along. FTP is a few watts north of where I've ever been before but I'm also about 10 pounds heavy. Power to weight ratio isn't too impressive, yet. I was hitting about 4 FTP workouts a week, which was leaving me a bit drained. As we move closer to spring, I'm planning on replacing at least 2 of these sessions to build in some more tempo riding. I'd like to have about 7 biking hrs a week right now, but lately it's been a struggle to hit 5hrs. Fatigue is the main factor. The Fraser Bicycle Winter Time Trail series has been a fun little distraction. Whatever it takes to keep the pedals spinning until spring.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1362450024600_3807"><b>Run</b><br />I was running more than I typically do in the winter, about 3hrs a week (20-25ish miles) . I think mostly because it's easier to squeeze in a 1/2hr run than it is a 1hr on the bike. At times, with my other obligations, a 1/2 hr at a time is all I can muster. Last week I got a little niggle in my left knee, maybe from running too many hills, but probably from playing human snowplow. No worries, I'll give it another week of rest which will help me to continue focus on swimming and biking (which gladly doesn't aggravate the knee).</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><b>Core/Yoga</b></span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1362450024600_3800" style="font-size: small;">I'm getting better with this and am much stronger than I was early in January, but I'm still not doing as much core work as I should be. Swimming and shoveling really activities the core, but I'd be even stronger and more stable if I could just get myself to spend more time planking and super-manning in the basement. Push-up, pull-ups and dips have also been activating the swim muscles without getting wet.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><b>Nutrition/Recovery</b></span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1362450024600_3801" style="font-size: small;">As I've said I'm still about 10lbs over race weight. My diet is much improved from back in January. I'm eating less processed carbs and I've cut way back on the sweets and am snacking much healthier again. I'm leaner now that I was in January, so I think I'm converting flub to muscle, although my quads are still trampolining off my gut in the aero bars. I like the philosophy "train heavy, race light". With my existing diet, I have no doubt the pounds will start falling off as I continue to increase my volume leading into spring; it always does.</span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">That's all for now.</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br />Train Smart.</span></span></div>
Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com1tag:blogger.com,1999:blog-1147883394860703052.post-83414265250665905842013-02-24T19:36:00.002-05:002013-02-24T19:36:51.089-05:00The Truth - Part 2<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1858" style="font-size: small;">Train and recover, train and recover. That is likely the <span style="font-size: small;">cyclical</span> nature of every day, week and month of a competitive triathlete. In order to optimize this cycle, the training, recovery and nutritional protocols are critical to become the fastest, most durable athlete you can be.</span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1860" style="font-size: small;">As promised, here's a run down of everything that "I'm on". Note; my supplements of choice are very <a href="http://www.firstendurance.com/nutrition/" target="_blank">First Endurance</a> centric. The reasons for this are many but I've been using their products for years and most importantly they work for me. I'm a sponsored athlete. All first endurance products have been formulated to work together and are all legal by WADA, USADA and UCI sta<span style="font-size: small;">ndards</span>.</span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"> <u><b>Racing and Training Nutrition</b></u></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><a href="http://3.bp.blogspot.com/-AQo8M8exvFI/USoRZAyO5HI/AAAAAAAAAqo/qf3nrj3LkSk/s1600/IMG_0001.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-AQo8M8exvFI/USoRZAyO5HI/AAAAAAAAAqo/qf3nrj3LkSk/s320/IMG_0001.JPG" width="213" /></a>EFS - has the highest electrolyte content, drink product on the market. It's easily mixed/diluted to liking and conditions. It tastes great and is so electrolyte dense, in most conditions, salt caps usually aren't even required!</span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">EFS Liquid Shot - a 400 calorie wallop in a single, reusable package (vs the traditional 100cal gel pack). It's easy to dilute concentration or mix Pre-Race. It's also easily fits in jersey pocket or a bento box.</span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">Pre-Race (caffeine) - I prefer the power mix and usually mix 1/2 a scoop with a liquid shot during long endurance ride (over 3hrs) and when racing. This stuff is like rocket fuel...assuming you don't overdo it with caffeine consumption when not training. (av<span style="font-size: small;">oid building<span style="font-size: small;"> a</span></span> natural tolerance with frequent use)</span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">Coffee - I avoid caffeine/coffee during the week and only fuel my weekend workouts with 2 cups of coffee with breakfast. Within the past few years I discovered caffeine as a pretty incredible racing/training supplement. The most noticeable effect caffeine has on me is a reduced cardiac output at effort and also a reduced RPE (rate of perceived effort).</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><a href="http://2.bp.blogspot.com/-ZxPKOvswcbI/USoRZmdQ3iI/AAAAAAAAAqs/eqb3y33W_ls/s1600/IMG_0003.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-ZxPKOvswcbI/USoRZmdQ3iI/AAAAAAAAAqs/eqb3y33W_ls/s320/IMG_0003.JPG" width="320" /></a><u><br /><b>Recovery Nutrition and Supplements</b></u></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">Ultragen - after particularly intense workouts or for recovery during high volume training block, I'll drink a serving of Ultragen immediately after a workout or a race to quickly restore nutrients within that 30 min sweet spot. Depending on the phase of my training, I'll drink 2-5 <span style="font-size: small;">Ultragen s</span>hakes a week.</span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1911" style="font-size: small;">Protein Powder - Muscle Milk made the photo but I'll usually just buy what's on sale. Mixed with milk and/or frozen berries makes a killer post workout treat or meal replacement. I'll usually make 1 or 2 of these a week. </span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1912" style="font-size: small;">Glutamine Chews - I found these last year. I refrain from sweets on the lead up to my biggest events. These taste like giant jelly beans after a long training day. Two is all I need to satisfy my sweet tooth. Once or twice a week depending on training phase, I'll indulge on these.</span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><a href="http://2.bp.blogspot.com/-SPPWYJiQUgc/USoRZ0AB_lI/AAAAAAAAAq0/hXzZYyeC-80/s1600/IMG_0002.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-SPPWYJiQUgc/USoRZ0AB_lI/AAAAAAAAAq0/hXzZYyeC-80/s320/IMG_0002.JPG" width="320" /></a><span id="yui_3_7_2_1_1361493230917_1913">OptygenHP - is one of the most incredible products I've found. It boosts the body's ability to adapt to training stress, increases aerobic threshold and reduces latic acid. If I had to eliminate all but one thing found within this post, OptygenHP would be the one and only supplement that would remain. </span></span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1913" style="font-size: small;">Vitamins - off season I buy generic and then switch to First Endurance MultiV during the peak of my season. I try to eat as healthy as I can but it never hurts to add a great mufti-vitamin when you're really taxing the system and trying to avoid illness. Also when my run miles get up above 35miles a week, I'll start taking Glucosamine, it's lube for your joints and I'm a believer. And a little Fish Oil for some Omega-3s <span style="font-size: small;">and I'm good to go</span>. </span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1914" style="font-size: small;">Real Food - this one is huge one and probably the most important. I've been "going long" enough and have struggled with food choices so many times, I can honestly say that what you chose to put in your body has a dramatic effect on performance. I've read about the importance of nutrition all over the internet but I'm very thick skulled and continue to learn this one the hard way. <span style="font-size: small;">The faste<span style="font-size: small;">st way to <span style="font-size: small;">a performance<span style="font-size: small;"> brea<span style="font-size: small;"><span style="font-size: small;">kthrough</span> <span style="font-size: small;">is by f<span style="font-size: small;">ueli<span style="font-size: small;">ng your body <span style="font-size: small;">with as much real food a<span style="font-size: small;">s possible (<span style="font-size: small;">"<span style="font-size: small;">kill it or grow it").</span></span></span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1914" style="font-size: small;"><u><b>Conclusion</b></u> </span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1914" style="font-size: small;">So that's my lis<span style="font-size: small;">t, it might seem a bit extreme to some but </span>I kind of look at it like this, when you start training for your first marathon, it's impossible to fathom a 20 mile training run. If I could have read this post 10 years ago when I got starting with long distance training and race, I would have told you, "you're crazy, what do you need all of that s<span style="font-size: small;">tuff for<span style="font-size: small;">?!</span></span>" Just like the slow build up for a marathon, my recovery and nutritional supplementation has <span style="font-size: small;"><span style="font-size: small;">nat<span style="font-size: small;">urally e</span></span>volved</span> to provide my body with the nutrients it needs to handle training s<span style="font-size: small;">tress w<span style="font-size: small;">hich leads to being able to optim<span style="font-size: small;">ize<span style="font-size: small;"> </span></span></span>my performance</span></span><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">.</span></span></span></span></span><br />
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1914" style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><br /></span></span></span></span></span></span>
<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1914" style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Tr<span style="font-size: small;">ain, Recover, Repeat. There are no secrets.</span></span></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1361493230917_1914" style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Ne<span style="font-size: small;">xt Time: Time T<span style="font-size: small;">rial Tunnel Vision, Garmin GPS, training update</span></span> </span></span></span></span></span></span></span><br />
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Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-60936890738420769742013-02-16T15:37:00.001-05:002013-02-16T15:37:14.077-05:00The Truth Will Set You Free<a href="http://4.bp.blogspot.com/-H6Pw0ByxRdk/UR-8nTMasgI/AAAAAAAAAqM/hZRUB2NT_Ko/s1600/Picture2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="224" src="http://4.bp.blogspot.com/-H6Pw0ByxRdk/UR-8nTMasgI/AAAAAAAAAqM/hZRUB2NT_Ko/s320/Picture2.jpg" width="320" /></a><span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360976802879_2055">This off-season there has been no shortage of doping scandals, suspensions and some heated discussions within the Age Group ranks on <span class="yshortcuts" id="lw_1360976803_0">Slowtwitch</span> about doping probability and motive. In my 10 years in this sport, I can honestly tell you that I have never heard or witnessed anyone talking about doping to gain a competitive advantage. Maybe it's because I live in Michigan, maybe it's because my local peer group of triathletes is small or maybe because I expect the best from everyone in this sport rather than the worst as commonly portrayed on Slowtwitch.</span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1360976802879_2058">How prevalent is doping in the AG ranks? How many Kona Qualifiers dope to get there? How will the USAT, USADA, WADA, UCI, etc. ever identify a way to ensure the competitive AG playing field is level? My answer for each of these is the same. I have no idea. Call me naive but I'm not convinced that there is a problem. How can anyone be certain that an in and out-of-competition testing protocol needs to be implemented until it's been identified that there's a problem?</span><br /><br /><span id="yui_3_7_2_1_1360976802879_2059">I'll throw out my own simple, although likely expensive, idea for 2013.</span><br /><br />1. Randomly test Kona qualifiers at the event in which they qualify. <br />2. Test Top 5 in every AG this year in Kona. <br /><br />(what about big USAT non-ironman events? sure, do that too)<br /><br /><span id="yui_3_7_2_1_1360976802879_2060">This will be a far cry from identifying a solution, but it will certainly identify if there is a problem.</span></span></span><br />
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<a href="http://2.bp.blogspot.com/-bN-SjwGAbKk/UR-8ltrvfrI/AAAAAAAAAqE/zY58fNswMp4/s1600/Picture1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-bN-SjwGAbKk/UR-8ltrvfrI/AAAAAAAAAqE/zY58fNswMp4/s200/Picture1.jpg" width="188" /></a><span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360976802879_2060"> </span><span id="yui_3_7_2_1_1360976802879_2061">Having qualified last year in Wisconsin and subsequently signing up for the Ironman World Championship (to be held 13 months later), I've also agreed<span style="font-size: small;"> </span>to enter the pool for out-of-competition drug testing. I doubt out-of-competition <span style="font-size: small;">tes</span>ting very prevalent but I welcome the day I get a knock on the door from someone from the USADA holding a little plastic cup. And I'll tell you what, when it happens I'll be sure to Blog and Tweet and Slowtwitch my brains out because the mere hint of an accusation that "most" age groups dope to get to Kona is not only offensive but completely unfounded!</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360976802879_2062">In my 10 years in this spor<span style="font-size: small;">t there is </span>one <span style="font-size: small;"><span style="font-size: small;">certainty</span> </span>I've witnessed<span style="font-size: small;">,</span> NOT ALL AGE GROUP ATHLETES ARE CREATED EQUAL. You have your Couch to 10k athletes, you have Weekend Warriors, you have the Genetically Gifted and finally your Professional Age Groupers. The monetary value and personal time allocated to this hobby of ours can be a night and day between <span style="font-size: small;">within these different c</span>ategories of ath<span style="font-size: small;">letes</span>. I guarantee <span style="font-size: small;">you that</span> the athlete that spends more time training, more money on equipment and coaching and also has the benefit of some genetic gifts, will likely beat any athlete in to the ground to who has less <span style="font-size: small;">of these r</span>esources to "spend".</span><br /><br /><span id="yui_3_7_2_1_1360976802879_2063">Can I compete with a group of guys who are independently wealthy, have coaches and the means to train 20+hrs a week year round? NOPE! So my best bet is to do what I can and hope that too many of these guys in my Age Group don't show up to races are really important to me. Is ther<span style="font-size: small;">e a chance that 10 former Kona guys could <span style="font-size: small;">show up at one qua<span style="font-size: small;">lifier and wh<span style="font-size: small;">oop the snot out of all of us</span>? Sur<span style="font-size: small;">e! And if that <span style="font-size: small;">ever happen<span style="font-size: small;">s, is</span></span></span></span></span></span></span></span></span> every guy that beats me to the line "all doped up"? I highly doubt it but I will put money on that fact that their lifestyle is <span style="font-size: small;">more</span> likely set up to enable them to train harder and race faster than me.<br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360976802879_2063">Wow, that <span style="font-size: small;">kinda rambled <span style="font-size: small;">away from <span style="font-size: small;">m</span>y <span style="font-size: small;">intended</span> direction...any<span style="font-size: small;">w<span style="font-size: small;">ay, next time I'll continue with<span style="font-size: small;"> '</span>The Tru<span style="font-size: small;">th Will Set <span style="font-size: small;">Y<span style="font-size: small;">ou Free' </span></span></span>t<span style="font-size: small;">heme and present <span style="font-size: small;">a </span>full disc<span style="font-size: small;">losure of <span style="font-size: small;">exactly what it is </span><span style="font-size: small;">that I'm o<span style="font-size: small;">n and the products that I'm a full bel<span style="font-size: small;">iev<span style="font-size: small;">er</span> in!</span></span></span></span></span></span></span></span></span></span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360976802879_2063"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Until then,</span></span></span></span></span></span></span></span></span></span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360976802879_2063"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Tra<span style="font-size: small;">in Smar<span style="font-size: small;">t</span></span> </span></span></span></span></span></span></span></span></span></span></span></span> Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com0tag:blogger.com,1999:blog-1147883394860703052.post-46309155101075827252013-02-08T15:19:00.001-05:002013-02-08T15:19:36.918-05:00KAHTOOLA!<div id="yiv717732848">
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Py2ArqqTpoM/URUvHaIvjNI/AAAAAAAAAo4/Zwmzl-xjfFQ/s1600/IMG_20130122_063725.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://4.bp.blogspot.com/-Py2ArqqTpoM/URUvHaIvjNI/AAAAAAAAAo4/Zwmzl-xjfFQ/s200/IMG_20130122_063725.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"F" is right!</td></tr>
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<span style="font-family: inherit;"><span id="yui_3_7_2_1_1360340186747_3045" style="font-size: small;">Social media reminds me daily that a whole lot of people live in a much nicer, warmer winter climate than I do. Outdoor lap pools in Florida, long bike rides in Arizona and nice sunny, warm runs in California. </span></span><br />
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<a href="http://4.bp.blogspot.com/-jWaHHXvA32E/URUvG1XLTeI/AAAAAAAAAoQ/utq0adc3qkE/s1600/IMG_20130120_080224.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-jWaHHXvA32E/URUvG1XLTeI/AAAAAAAAAoQ/utq0adc3qkE/s320/IMG_20130120_080224.jpg" width="240" /></a><span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3048">Living in the mid-west, you've got to play the hand you're dealt and as such I've been "dealing" with this weather my whole life. </span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3048">Winter running allows me to get outside to enjoy some fresh air, the undulating terrain allows me to continue to build muscular endurance and durability and getting out also allows me to continue logging run mile without wanting to stab my eyes out on the treadmill. While running on trails, snow and ice can present it’s own risks, I think when approached correctly, running on adverse terrain encourages a quick cadence that promotes efficiency and a proper body position/foot fall for good bio-mechanics. (read: forward lean, forefoot strike<span style="font-size: small;">)</span></span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3048"><span style="font-size: small;"> </span></span></span></span><a href="http://2.bp.blogspot.com/-ligKv7BmYUM/URUvHfRF-pI/AAAAAAAAAo0/AE0qvedVM3I/s1600/Kahtoola.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="317" src="http://2.bp.blogspot.com/-ligKv7BmYUM/URUvHfRF-pI/AAAAAAAAAo0/AE0qvedVM3I/s400/Kahtoola.jpg" width="400" /></a><span style="font-family: inherit;"><span style="font-size: small;"><br /><span id="yui_3_7_2_1_1360340186747_3049">So the Kahtoola Mt Run is this funny little local race that has us crazy Michiganders running an 8k up and down the local ski hill. The race is put on by <a href="http://www.infiterrasports.com/" target="_blank">Infiterra</a>, a Michigan based Adventure Racing Company, and this race is just that, an adventure! Only about 60 brave souls showed up this year, and if racing up and down Pine Knob doesn’t sound like much “fun”, the Arctic Blast from the north brought the wind chill down to about 5 degrees to further skew our definition of a good time!</span></span></span><br />
<a href="http://3.bp.blogspot.com/-dmkSKd0_7Oo/URUvHvtrU-I/AAAAAAAAAok/Ku-GtbFIqls/s1600/climb.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3049"> </span><br /><span id="yui_3_7_2_1_1360340186747_3050"><b>O<span style="font-size: small;">NTO THE RA<span style="font-size: small;">CE</span></span></b></span></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3050">Right when the gun sounded some fast dude blasted out into the lead. “Fast Dude” lead the way for the whole first lap, he held about 15 seconds on me as we yo-yoed up and down the different slopes. I finally caught him at the beginning of lap 2 and we ran together for a while, no doubt measuring our efforts, trying to gauge what kind of finish would be required. I’d put in a surge and he’d close the gap. A game of cat and mouse ensued and after my second failed attack I was certain I was the one getting toyed with. And then, during the last long, steep climb up the far side of the hill, I attacked one last time, glanced back and he was gone. I recovered at the top, quickly traversed to the other side and then back down to the lodge. Two of my boys greeted me at the finish. It was really the first time they been to a race and it was fun for them to see Daddy win!</span></span></span><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-kjh_bhF2SE0/URUzdF5s2iI/AAAAAAAAApo/seQsZrNOlOY/s1600/IMG_20130106_092554.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-kjh_bhF2SE0/URUzdF5s2iI/AAAAAAAAApo/seQsZrNOlOY/s320/IMG_20130106_092554.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brooks ASR + Yak</td></tr>
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<a href="http://2.bp.blogspot.com/-Z-boiVesmPE/URUvG_mKJAI/AAAAAAAAAoU/aSVmLpyPLuc/s1600/IMG_20130106_092657.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-Z-boiVesmPE/URUvG_mKJAI/AAAAAAAAAoU/aSVmLpyPLuc/s320/IMG_20130106_092657.jpg" width="240" /></a><span style="font-family: inherit;"><span style="font-size: small;"><b>F<span style="font-size: small;">OOTW<span style="font-size: small;">EAR</span></span></b> </span><span style="font-size: small;"></span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3051">I’ve always run in a trail specific form of running shoes, the Brooks line always have a few options to offer but I’ve also had success with Adidas trail runners. Pictured below are the Brooks ASRs that I’ve been lovin!. They’re incredibly durable and short of actually having metal screws in the s<span style="font-size: small;">oles</span>, they have an amazingly aggressive tread.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3053">This year I’ve also added some YakTrax to my winter gear selection. As I’ve said, I’ve been running on adverse surfaces for years now and I don’t think anyone really NEEDS YakTrax to enjoy some winter running. I have however been amazed at how well these things work. They’re awesome on hard packed snow and ice, especially when there is layer of fresh power covering the hard pack. They improve toe<span style="font-size: small;">-<span style="font-size: small;">off</span></span> and traction when changing direction and generally just allow you to confidently cover the distance a little quicker.</span></span></span><span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3053"><br /></span></span></span></div>
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<a href="http://1.bp.blogspot.com/-Z3-MPDVjjz4/URUzQYKBjtI/AAAAAAAAApg/lg2zI9GbOUQ/s1600/IMG_0014.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Z3-MPDVjjz4/URUzQYKBjtI/AAAAAAAAApg/lg2zI9GbOUQ/s320/IMG_0014.JPG" width="213" /></a><span style="font-family: inherit;"><span style="font-size: small;"><span id="yui_3_7_2_1_1360340186747_3054">So if you’re stuck in a wintery climate and lack a strong affinity to miles and miles of dread-mill running, like I do, do yourself a favor and invest in some season specific gear. It’ll help you cope with the winter months, continue to boost base season fitness and just generally get you outside to enjoy some fresh air.</span> </span></span><br />
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<span style="font-family: inherit;"><span style="font-size: small;">That’s it here.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">T<span style="font-size: small;">rain S<span style="font-size: small;">mart</span></span><br /> </span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">Next Up: The Truth Will Set You Free</span></span><br />
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Corey Perezhttp://www.blogger.com/profile/01182896792798428646noreply@blogger.com1