"Training Camp"

With my sites set on Las Vegas, my "Training Camp" kicked-off last weekend with a heavy load of biking with Beth Shutt, my mentor.  I owe a lot of my success in triathlon to Beth.  She has given me advice on every aspect of triathlon and has encouraged me to push myself year-after-year.  I remember, when I first started to ride with Beth, she used to have to wait for me to catch-up because she would get so far ahead.  Well, let's just say, I've come a long way since then.  Thanks Beth!

Last Saturday, I swam 4000 yds and biked 90 miles.  This was the longest distance I had ever biked.  I followed up Saturday's training with a 75 mile ride and a 1 hr run.  Heading into the weekend, I wasn't sure how I would handle the heavy workload, but was quite pleased about how I felt Sunday evening.  Going into the weekend, I had thought Monday might need to be a recovery day, but Sunday evening I felt completely healthy and looking forward to Monday's workouts.  Although I had planned a swim and run on Monday, I gladly eliminated the swim in order to watch Luke in the morning, attend a meeting at Luke's KinderCare in the afternoon, and go to Luke's first Pirate game in the evening.  We had a blast as the Pirates beat the Cardinals 6-2.

Luke & "Papa Bob" at the game

The rest of the week has been fairly routine with the following workouts:

Tuesday: 3000 meter swim, 2 hr bike

Wednesday: 3000 meter swim, 1 hr run

Thursday: 1.5 hr bike followed immediately by a 40 min run

And tomorrow is going to be somewhat of a rest day with a morning swim (about 3500 m) and an afternoon yoga session.  I incorporate the yoga every now and then to maintain balance between the left and right sides of my body and flexibility.

This brings us to the plans for this coming weekend.  I'm really excited about Saturday's 120 mile bike ride (my longest ride ever) with Matt Mauclair, a beast on the bike.  I know Matt will push me and I'm very much looking forward to seeing how I do.  Sunday will consist of a long run (10-15 miles) and a swim, if I can fit it in before my cousin Jen's daughter's baptism.  I'm also anxious to see how the long run goes after the long ride on Saturday.  My intentions this weekend are to tear down some of my own personal perceptions or limits.  If I can follow-up Saturday's ride with a strong run on Sunday, my perception of biking 56 miles and running 13.1 in a half-ironman will change drastically.  I took a big step towards this last weekend, and am hoping to make another stride in that direction.  I'll let you know how it goes...

So with Vegas only 23 days 1 hr and 24 min away, I'm putting in the work that will hopefully pay-off in my best performance to date.

"My List of Inspirational Movies"

Oh man, today's swim and run were tough.  It's not that they were particularly long or intense, but I just wasn't feeling it today.  I was tired.  Today became all about getting the work done.  One of those days that you need a little extra inspiration.

We all need inspiration in our lives, and one place to find it is at the movies.  In order to have some fun on this blog, I've compiled a list of some of my most inspirational movies.  These movies inspire me to be better than I think I can be.  The title of each movie is a link to many of the trailers, and I think when you watch, you'll feel that same emotion I do.  I'd love to hear from you so comment on the movies of my list or suggest some of your inspirational movies.  The one stipulation for my list is no super-hero movies.  I love them as much as anyone, but I think they deserve their own category separate from this list.  Many of the movies on my list were inspired by true stories, while others are simply inspiring stories written by great writers that share the need of inspiration with you and me.

Apollo 13
Real life drama at it's best.  These men of Apollo 13 portrayed real courage during the "successful failure."

Vision Quest
A virtually unknown movie, unless you were a high school wrestler, which I wasn't.  I couldn't find the trailer so the link leads to the famous inspirational scene "6 minutes."  Corky, you embody Louden Swayne.

Rocky
If you haven't seen Rocky (the original) you must have died in 1975.  We all know Rocky's story.  It has inspired for decades.

Hoosiers
Hoosiers is about a small-town Indiana high school basketball team during 1951/1952, when all high schools in Indiana, regardless of size, competed in one state championship tournament. It is loosely based on the Milan High School team that won the 1954 state championship.  "I love you guys."

Field of Dreams
Ok, maybe the most far-fetched story on the list, but the ending is a tear jerker.  Any time this movie is on, I can't help but sit and watch it through the end.  Love you dad.  I'll always remember going to the Oaks theatre in Oakmont to see this movie with you for the first time.

Forrest Gump
Forrest Gump didn't know the limits that most people live within.  This movie inspired a country, when it was released in July of 1994.  People believed anything was possible again!  Great soundtrack too!  I'd be remiss if I didn't mention that my dad played the theme song at home before every one of my high school football games.

Seabiscuit
Seabiscuit became the symbol of hope to many Americans during the Great Depression.  Honestly, I don't know whose story is more inspiring, the horse's, the jockey's, the trainer's, or the owner's.  An inspiring story made into a fantastic movie!

Stand and Deliver
You don't have to be a teacher to be inspired by this movie.  The true story of how mathematics teacher, Jaime Escalante, inspired inner city students to learn calculus and overcome the challenges they faced in life.

The Natural
Ok, I admit I wanted to be Roy Hobbes after seeing this movie as a kid.  Maybe choosing #9 as my college football number had something to do with Roy as well.  If you've seen the movie, watch the trailer and get the chills all over again.  "There goes Roy Hobbes, the best there ever was."

Gandhi
Not exactly a movie that will make you jump out of your seat and go run 10 miles, but the life and sacrifices of Mahatma Gandhi changed the world.  Everyone should be familiar with his story.

Life is Beautiful
An inspiring story about the sacrifices of being a loving husband and father during the darkest of times.

The Fighter
The true story of boxer Micky Ward's journey to the title.

Cinderella Man
Titled after the nickname of heavyweight boxer James J. Braddock and inspired by his life during the Great Depression.

The Pursuit of Happyness
Inspired by the true story of Chris Gardner, a San Francisco salesman struggling to provide a good life for himself and his 5-year-old son.

Cast Away
The story of a man that "returns from the dead" after 4 years on a deserted island to find that overcoming all odds has given him a new life of endless possibilities.

Patch Adams
The story of a doctor that believed treating the human being was more important than treating just the disease.  This inspiring movie is based on the true story of Patch Adams, M.D..  You can learn more at http://www.patchadams.org/.

3:10 to Yuma
The story of a poor man that becomes a hero to his son when he delivers the most famous and ruthless criminal, Ben Wade, to the train station when nobody else would.

"Pittsburgh Race Report"

Today's race was another positive step toward the 70.3 Championships in Las Vegas.  The International (Olympic) distance (1.5 km swim, 40 km bike, and 10 km run) has evolved for me over the past four years.  Four years ago, when I first started triathlon, the International distance was my "Super Bowl."  It was a challenge to finish.  After a couple years of training for the 70.3 distance (half-ironman), the goal now is to go as fast and as hard as possible.

Race Morning

My swim time today was consistently average.  I came out of the water in a little over 26 minutes and made it to T1 by 27:35 ranking 50th overall.  Obviously, I have some more work to do on my swim, but isn't that the fun of doing something, the chance to improve.

Running to T1

After dealing with some foggy glasses and a crowded bike rack in T1, I was on the bike and ready to "crush it."  Coming out of the water, Laura informed me I was in 7th place in my age group, and at the top of the hill turnaround (about 10 miles into the bike), I counted 14 riders total in front of me.  I put the gas pedal to the floor going back down to Heinz Field registering 40 mph a few times, and then tried to beat my first lap split on the second lap.  When I saw my sister, Jess, and her fiance, Adam, just before the final turn to the bike dismount, I put in a few last hard revolutions and dismounted with a top ranked bike split of 58:39.  Yes!  I was shooting for the fastest bike split.

Bike dismount

Coming out of T2, I felt my swim and bike had put me in a competitive place going into the run.  I started with a faster pace than usual knowing I only had to go about 6 miles instead of the half-iron 13.1.  As I passed the sprint triathlon turnaround, the volunteer informed me I was in 5th place about five minutes back.  I knew my friend and Pittsburgh Triathlon Club President, Chad Holderbaum, was in first place, and it would be impossible to close a five minute gap.  However, I didn't know how far ahead the 4th place runner was so I kept my quick pace.  At the run turnaround, I saw that the 4th place runner had me by about 400-500 meters.  I also noticed that I only had about 200 m on the 6th place runner.  NO WAY WAS I GOING TO FINISH 6th.  Nobody says, "Top 6."  It's always "Top 5."  I kept my pace hoping to see the guy in front of me and believing I was holding off the guy behind me.  As I approached the final water station, about a mile from the finish, I couldn't see 4th place so I glanced behind me to see where 6th place was.  HE'S RIGHT BEHIND ME!!!  In fact, Bret Miller (I met and talked to he and his dad, also a race participant, after the race) said to me when he caught my glance, "YES, IT'S ME AND I'M COMING FOR YOU!"  I replied, "YEP, HERE WE GO!"

Running scared from Brett

Sometimes when I train, I wonder how much I would have left, if a race came down to a sprint (or at least as much as one can possibly sprint after six or thirteen or however many miles).  Would my football background, where speed is everything, help me?  Would my legs be able to move fast enough?  Would my lungs hold up?  Would I be willing to hurt enough to finish ahead of my rival?  Well, this was that moment.  Bret looked to be a slender 6'3 and obviously had intentions of finishing top five himself.  I immediately quickened my pace to try and put distance between me and Bret.  It didn't.  He was no more than 15 meters behind me.  I could here him breathing.  I pushed harder.  His breathing became labored, and I knew I had to go harder.  The harder I went, the more he would hurt and eventually realize it wasn't going to happen for him.  I couldn't allow him the thoughts of catching me.  With about 200 m to the finish and without slowing, I glanced behind me.  TOP FIVE!  Of course, it ends up that Bret was a nice guy, who had grown up in Pittsburgh and now lives in the San Francisco area.  While triathletes compete against each other, we share the suffering that bonds us.  So my final overall time of 2:08:07 was good enough for an overall finish of 5th place and an age group finish of 1st.  Yes, a podium finish and as I said, another positive step toward the 70.3 Championship in Las Vegas.

Podium finish

Congratulations to all that raced today.  There were many other fantastic performances by Chad (1st place overall), Jill Schapiro (PTC V.P. & 3rd place in her age group for the sprint triathlon) and my friends Christy and Matt Crummy.  Christy finished 1st in her age group and Matt PR'd.

Thanks to all my family that came to the race to support me, especially Laura and Luke.

"Summertime"

Ah, summertime is a great time.  Vacations, cookouts, long days, sunshine, and racing.  Tonight we're heading to the U2 concert at Heinz Field.  A bunch of my good friends from high school are going and it's going to be an awesome night!  In addition to the concert, this weekend is the Pittsburgh Triathlon!  I've done the Pittsburgh Triathlon every year I've done triathlon.  I think that will make this year's race my fifth.  I always enjoy racing in Pittsburgh because it's a great course with a unique bike course that heads north on 279 in the HOV lane and then right back down to the city.  Two very fast laps!  Last year, I had the fastest bike split in the entire race, and I'm hoping to match that feat this year.  Although Pittsburgh is no longer an "A" race for me, I always race to do my best.  Every race is a measuring stick for my progress in the sport.  This year Pittsburgh serves as an important step to the 70.3 Championships in September.  I'm not planning any taper for this weekend, but will still expect to feel good and race well.  Good luck to all those getting ready to race in Pittsburgh this weekend!  The sport of triathlon is gaining momentum in the 'burgh and hopefully this weekend will be another positive step in the right direction.  Be sure to check back on Monday or Tuesday for my race report!

"Back at It!"

After the Amica Ironman 70.3 Rhode Island, I spent last week "recovering" with some long, but low intensity workouts.  The goal was to let my body recover, while keeping the good rythm I've been having in training.  As the weekend approached, I knew it was time to crank it back up.  Saturday consisted of a 3500 meter swim and a 15 mile run.  Both workouts went very well.  I feel that my swim continues to improve.  I have been focusing on my form by implementing the "catch" drill.  It has helped me get more out of each stroke by forcing me to pull the water through the entire stroke.  I also feel that I have more balance and bouyancy in the water.  I haven't been too concerned with my workout splits because I've moved from a 25 yard pool to a 25 meter pool so I'm still getting a consistent read on my times.  As for the run, I was surprised with my 7:07 pace at the Amica race and have continued to think that maybe it was a fluke.  Maybe the course was short.  That does happen sometime.  However, after the 15 mile run on Saturday at North Park, I am confident it wasn't a fluke.  I improved my personal 15 mile time by about three and a half minutes keeping about a 7:30 pace.  Good stuff.  It means I'm headed in the right direction.  If I can keep improving my weaknesses, I could achieve another breakout race come September at the 70.3 World Championships.  Sunday's workout was supposed to be a three and a half hour bike ride followed by a thirty minute run.  However, when I decided to venture from the North Hills down to Oakmont, then out to Tarentum and Saxonburg, the day's workout changed to an 80 mile ride without the run.  My ride included a stop at a one pump gas station where I had to down some Powerade and three home-baked cookies (1 choc. chip, 1 sugar, 1 peanut butter) to keep my energy level up.  By the time I got home, I only had time for a quick shower and then Laura, Luke, and I were off to Jessie and Adam's house (Jessie is my sister and Adam is her fiance) to watch the Women's World Cup Final.  Yes, I enjoy watching soccer.  I don't think it's boring.  Well, at least not when the US is playing.  I decided to take Monday completely off from working out.  I believe it is important to take a day off once a week.  This isn't always easy for me to do.  I've always been a hard worker, perhaps too hard.  Even as a WR at Duke I remember going into games feeling tired and beat up from the week's practice.  As I have gotten older, I have learned the discipline of rest.  I now implement the philosophy that sometimes less is more.  You have to train smartly with specific goals that allow your body to perform at its best.  I believe there is a lot of wisdom in this approach, and I try to implement it in my coaching as well.  So with a full week under my belt since my last race, I'm "Back at It" and looking forward to racing the Pittsburgh Triathlon in less than two weeks, while also preparing for the Championships in Vegas.  All the travel arrangements for Las Vegas are set and as my friend and triathlon mentor, Beth Shutt, says, it's time to train our butts off so we can kill it in Vegas.