Tag Archives: Achilles NYC

Triathlon Training Log – Week 12 (March 20)

Sunday was the best day.

Twenty-six point two, Team Asim smashed you!

Training notes: coming off a fun and intense weekend in the pool, by body realized just how much effort it put forth, and I spent this week battling a head cold. Apparently post-swim meet congestion is normal, but sneezing and blowing my nose every five minutes was not how I wanted to spent my marathon week. When I was stuffy earlier during this training cycle, I tried to power through and log my workouts as prescribed. I’m stubborn, and it took me a while to realize in order to truly heal, I needed to rest. So that’s what I did this week: slept in, took it easy, and only ran twice before Sunday’s marathon.

Monday – off

Tuesday – a.m. run

My running buddy and I met for the first time in weeks for an easy shake-out. He raced the NYC Half, and my body was still feeling the effects of three days in the water, so it was very much a gossip-paced run.

Wednesdaya.m. swim with Bearcat masters off

I woke up stuffy and congested so I skipped my swim workout.

Thursdaya.m. CompuTrainer class at Tailwind Endurance off

Trying to be a responsible athlete is tough.

Fridaya.m. run off

Womp, womp

Saturday – a.m. run

Easy 20-minute shakeout in Central Park to make sure I remembered how to run

Sunday – Queens Marathon

We did it! My Achilles bud and I tackled four loops of Corona Park for the NYCRUNS Queens Marathon. It was an unforgettable adventure (it was also my first marathon!), and I’m so proud of my friend for hanging tough and getting it done. Race recap to come!

Triathlon Training Log – Week 10 (March 6)

Although half over already (what?), March will be a memorable month.

Long run headspace for the win

Next weekend is my third swim meet, and on the 26th, I’m guiding an Achilles athlete for the Queens Marathon. Big things coming!

Training notes: overall, this was another good week of swimming, biking, and running, and I also came to a few conclusions about training thus far. First, after Monday’s power test, I confirmed I cannot expect to make huge gains on the bike by riding only twice per week. I also realized I am ready to start biking more (remember how I avoided my bike for three months during the off-season?). This realization came at the right time, although I have a few events to finish first—my swim meet on St. Patrick’s Day weekend and the Queens Marathon on the 26th. After those two outings—and after some recovery from running 26.2 miles—we will shift to traditional triathlon training. Although I like swimming four times per week, my swim frequency will decrease to make room for more biking and running intensity.

Monday – a.m. CompuTrainer class at Tailwind Endurance

So that was a power test that happened. It had been a year since my last one, and I forgot how mentally tough it is. We started with a five-minute “blowout” effort to wake up the legs and open up the lungs before the official test began. I broke up the 20 minutes into mini, five-minute blocks and focused on building the effort throughout.  I did not make as many watts as I wanted, but I will get them back.

Tuesday – a.m. run and p.m. run

Started the day with five Cat Hill repeats for a total of five miles. After work, my Achilles buddy and I met up for a loop of Central Par. We both wore our neon Achilles t-shirts and received a ton of cheers and words of encouragement.

Wednesday – a.m. swim with Bearcat masters

There was a lot of “choice” work during this practice, meaning each swimmer got to select which stroke(s) to do—and since I have a swim meet in a week, I chose IM. (Never thought I’d see the day!)

Thursday – a.m. CompuTrainer class at Tailwind Endurance

This short, 60-minute ride was a “zone tester” to make sure our new FTPs were accurate. Since my FTP increased only a handful of watts, I didn’t have too much trouble hitting and holding threshold and low VO2 max intervals.

Friday – a.m. swim with Bearcat masters

We kicked off taper week with some short and fast efforts (lots of 25s and 50s), and during the workout, we also had our choice of strokes to work on. Since I’m doing the 100 IM at Harvard, that’s what I chose to do during our main set. I logged about 3,000m before heading to work.

Saturday – a.m. run; p.m. swim with Bearcat masters

Like last week, I tackled my long run on Saturday (12-mile progression run) before a longer, 1.5-hour (and 3,700m) swim with my Bearcat buds. It was a high-volume day, but I felt great during and after both workouts.

Sunday – p.m. swim with Bearcat masters

Short, hour-long swim just to get a feel for the water

When’s your next race?

Triathlon Training Log – Week 9 (Feb. 27)

Welp, better late than never …

I saw this place a decent number of times this week.

Hello. It’s me.

With the New England LMSC Short Course Yards Championship—aka Harvard—coming up, I’ve been spending time staring at that black line. Two weeks and counting until my third swim meet!

General training notes: I’m finally power testing next week, so we focused on staying fresh and getting the fatigue out of my legs. My bike workouts were recovery-based this week, and aside from my hill repeat run on Tuesday, my runs were easy as well. I do have a swim meet coming up

Monday – a.m. CompuTrainer class at Tailwind Endurance

We deviated from our normal Monday ride and tackled a workout that contained four builds on hills. Each five-minute interval began at 83 percent with the goal of increasing our effort as our cadence dropped.

Tuesday – a.m. run

Five Cat Hill repeats and five miles

Wednesday – a.m. swim with Bearcat masters

Aside from a cockroach on one of the lanelines, this was an uneventful freestyle-focused swim. (Progress: I’m becoming more proficient with paddles.) We logged 3,100m.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Since I’m power testing on Monday, this was an easy, 75-minute recovery ride for me.

Friday – a.m. swim with Bearcat masters

Hello, Friday fly-day. Following a longer freestyle warm-up with plenty of pulling, we tackled a main set that alternated between butterfly and freestyle. Per usual, I brought up the rear in the lane, but I’ve noticed my butterfly stamina has improved: I can do 25m without feeling gassed.

Saturday – a.m. run; p.m. swim with Bearcat masters

Woohoo for sportz Saturdays! I met up with my Achilles bud, and we tackled 11 miles in Central Park. Due to the temperature being in the 20s, it wasn’t packed, but we were lucky enough to have three additional guides running with us to flank the way. (It helps to have an extra person or two running in front of us to clear a path and “direct traffic.”)

That afternoon, I hit the pool for a monster 4,100m distance freestyle swim with the Bearcats. Gotta get everything locked in for Harvard!

Sunday – a.m. CompuTrainer class at Tailwind Endurance; p.m. swim with Bearcat masters

East hour-long spin-out at Tailwind followed by a 3,500m practice with the Bearcats

What’s your biggest workout day of the week?

Triathlon Training Log – Week 4 (Jan. 22)

To sum up this week in one photo:

My secret cold-fighting weapon. Guess it’s not a secret anymore, though …

It seemed like everyone was sick this week, and unfortunately, I succumbed to the congestion and coughing for a few days. Toward the end of the week, I was on the mend, but relapsed today and cut short my scheduled long run.

General training notes: as week four of structured training, this span served as a recovery week, and it was perfectly timed. Thanks to a nor’easter and a head cold, my workouts were affected a bit. Granted, almost everything got done (we missed an Achilles run due to the weather), but I was feeling only 75-80 percent throughout the week.

Monday – a.m. CompuTrainer class at Tailwind Endurance

I kicked off Monday with our normal technique-based ride. My coach also announced we’re power testing next week, and I’m strangely excited—probably because it’s been one year since I’ve done a proper test. Bring on the pain!

Tuesday – a.m. CompuTrainer class at Tailwind Endurance

Due to the nor’easter, I opted to ride indoors. This session contained three, 10-minute blocks filled with threshold and VO2 max efforts, plus a five-minute FTP block at the end. On Tuesday evenings, I normally run with Achilles, but my bud and I decided to skip it since it was still raining and pretty windy. (He’s visually impaired so any type of precipitation is a factor.)

Wednesday – a.m. swim with Bearcat masters

This freestyle-focused swim contained a lot of cruise and build efforts, and I’m really excited I can finally tap in to distinct speeds in the water. I logged slightly less than 3,000m before heading to work.

Thursday – a.m. CompuTrainer class at Tailwind Endurance; p.m. run

Wow, lots of time in the saddle this week. We repeated the ride we did last Thursday that centered on cadence. Since I didn’t run at all on Tuesday, I was itching to lace up so I logged four easy miles in the park after work.

Friday – a.m. swim with Bearcat masters

Why I swim with a masters team: I can lead my lane during freestyle practices, but I bring up the rear during IM sessions—and that’s very humbling and motivating. Our “normal” lanes saw some changes again, and a few folks who swim in the fast lane joined my medium-speed lane. Per usual, I took my place in the caboose and hung on for dear life, but I executed the workout as prescribed (i.e. not reverting to freestyle) and did not get lapped. Both I consider huge wins, ha.

Saturday – a.m. run with Achilles; p.m. swim with Bearcat masters

I met up with my Achilles bud for one loop of the park in the morning and managed to survive distance-freestyle day in the pool.

Sunday – a.m. run

I planned to do eight miles today, but since I was coughing and congested, I shut it down after five. Womp, womp.  A super early bedtime is in order tonight.

How do you decide if you should work out when you’re sick?

My 2017 Triathlon Life: Race Schedule

The time has arrived: let’s talk about the 2017 triathlon racing season.

The 2016 campaign seems like another lifetime, and although I thoroughly enjoyed the off-season, I’m ready to start laying the groundwork for a successful 2017. Overall, I made a lot of progress during the 2016 season—it was my first year training with a coach instead of putting together my own “piecemeal” plan—and I’m excited to continue this journey: growing, maturing, and becoming a better endurance athlete.

Favorite time, favorite place: dawn patrol in Central Park

As my fifth official tri season (wow!), this year will center on expanding my endurance portfolio. Multisport has become my lifestyle, and I love being a student of the sport; continuing to learn, grow, and challenge myself will be the overarching objectives this year. Therefore, in addition to a handful of “normal” Olympic-distance races, we’ll do events that take me outside my comfort zone—like swim meets and stage races.

My long-term triathlon goals have also prompted the diversification of my endurance portfolio, mainly because long-course events, specifically a 70.3 (1.2-mile swim, 56-mile bike, and 13.1-mile run) now seem feasible. I’ve been around the sport for a good amount of time, and I’ve also seen and trained with friends who have tackled this distance; this experience has demystified the distance, and it has also showed me what is necessary to string together a solid outing. My mindset has gone from ‘someday, a long time from now’ to ‘maybe in a few years’ to ‘I want to do it.’

cRUNch, cRUNch

With this in mind, the primary focus of the 2017 season will be building a base for making the jump to long-course racing—specifically racing a 70.3—in 2018.

New England Short-Course Meters Championships

Boston, MA

March 17-19

Can’t stop, won’t stop: swim meet number three is going down in March.  The New England Short-Course Yards Championship draws tons of regional teams and promises solid competition.  Not that I’ll be “competing” against anyone else.  My only goals are to further expand my race experience portfolio and have fun.  Hopefully I can string together decent swims, and since my masters team goes every year, I know we’ll have a blast. When registration opens, I’ll sign up for all the freestyle events (50 free, 100 free, 200 free, 500 free), plus the 100 IM. My masters team will race relays, so I’ll probably end up swimming the 200 free relay, 200 medley relay, 400 medley relay, and/or 400 free relay. And yes, I know this is an aggressive schedule for three days, but it’s all about gaining experience.

Queens Marathon

Queens, NY

March 26

For the past month or so, I’ve been guiding with Achilles, and for the most part, I’ve been running with the same athlete. He was the second person I was paired with, and we hit it off. He’s also a triathlele, and we have a lot of mutual friends in the community. Because of this connection, during our third or fourth time running together, he asked me to guide him for the Queens Marathon.

I have never run a marathon—but this is not about me.

My coach and I have talked about it, and I’m taking the necessary measures to prepare myself for tackling 26.2 miles. If you follow me on Twitter and Instagram, you’ve seen my long run increasing throughout the past few weeks as well as my weekly mileage. While covering the distance will be a mental challenge for me, I am also cognizant of the time on my feet. Thus far, it looks like our target marathon pace will be about a minute slower than what would be “my” projected marathon pace so muscle fatigue will be an issue for me once we get to the later miles.

All in all, I’m very excited and humbled by this opportunity. My triathlon racing season doesn’t start until June, so the timing of this race works. I’m looking forward to experiencing a race from a new perspective, and this will be an extremely memorable way to complete my first 26.2 miler. (Did I just say first?) I never thought 2017 would be the year of the marathon, but it’s happening!

Seneca7

Making the rounds through my old stomping grounds

Geneva, NY

April 30

Worlds will collide again this year when my NYC runner friends and I make the five-hour drive to the Finger Lakes.  The core of last year’s team will return, but there are a few of us who will be running this day-long relay for the first time.  And since I’m not starting a new job, we’ll spend Sunday night in Geneva after the race instead of driving back immediately after finishing. Like last year, I plan to view my three legs as workouts and use each as an opportunity to execute a slightly faster pace than what I hit running off the bike.

Rev3 Quassy

Middlebury, CT

June 3

This is one course I can’t seem to crack, so why on earth am I going back?  Well, for that exact reason:  I have unfinished business.  A few years ago, I had a disastrous race at Pat Griskus, and although I tapered expectations for last year’s Rev3 Quassy, it was still a mentally tough day for a variety of reasons.  I’m hoping actually riding outside (woohoo for health insurance) before race day will solve those problems.  In all seriousness, though, this race will be increasingly important this year, even just from a confidence building perspective.  Quassy is hilly and technical course, much like the 70.3 I’m eying for 2018.  With Earl in charge of the training, I have full confidence we’ll be physically ready for a good day, and I feel like my mentally game has improved leaps and bounds.

HITS Hudson Valley

Hardware for all!

Kingston, NY

July 8

Aside from the training weekend in Lake Placid, my weekend “Upstate” was the highlight of the 2016 racing season.  The fact that it was a good outing was a pleasant surprise. I always want to do well at races, but this event has been about executing across the disciplines—stringing together the best possible race on that day (and seeing where the cards fall in terms podium spots)—and then spending the rest of the weekend hanging out with friends.  It’s so important to strike that balance, and this race weekend always makes me feel grateful for the people this sport has brought into my life.

New York City Triathlon

July 16

My experience volunteering for CAF at this race last year was ultimately the catalyst for me getting involved with Achilles, and this time around, I plan to participate in the race as a guide.  My role will be similar to what I do during the Queens Marathon–I will be with an athlete every step of the way–but I have not solidifying who I will be guiding yet.  Not to worry, though, as this will fall into place as the race approaches.

Cazenovia Triathlon

Chasing that first-out-of-the-water feeling

Cazenovia, NY

August 27

The first multisport event I completed, the Caz Tri holds a special place in my heart. In past years, this race has served as a capstone to my season: typically, I’d have a humbling experience at Nationals and return home with my competitive fire burning and crank out one last solid outing before heading into the off-season. Although this race will be my final triathlon of the season, it will more accurately mark a turning point in my training progression as I shift from a swim-bike-run focus to a swim-run mentality.

SwimRun VA

Richmond, VA

October 21

I am beyond pumped for this stage race!  Throughout the course of one day, my team—Two Stevens, because my training buddy’s first name is Steven, and that’s also my last name—will cover six swim legs totaling 3.3 miles and seven run legs totaling 14.95 miles for a total mileage of 18.32. This race will provide new challenges as far as training and racing go, but we’ll also need to iron out logistics and get comfortable with a few things—like running in wetsuits and swimming with in our running shoes.

It’s worth noting that for the first time in four years, I will not be going to Nationals.  Although I fully committed myself to the process, last year’s race itself left a lot to be desired from an experiential standpoint.  In turn, those feeling gave me pause to reflect: why has this event become a season staple?  Do I really want to go back to Omaha and do it again (even if parts of the course have been changed)?  How does it align with my goals as a triathlete? Also, I can usually swing one training trip and one “destination” race per year, and the Richmond SwimRun race simply made me so much more excited.

So that’s where we stand for 2017. I’m sure I’ll hop into a few road races throughout the year–and I will go to Lake Placid for a training camp–but these are the events we’re building my schedule and progression around.

Which event are you most exited for this year?

 

Triathlon Training Log – Week 2 (Jan. 9)

Winter came to New York City this week, and spring also paid us a visit on Wednesday.

As seen on Church of the Sunday Long Run

And the cold weather returned in time for today’s long run—woohoo!

General training notes: base building week two is in the books! I’m still getting used to the daily 4:45-5 a.m. alarms (it takes me about two weeks to fully get back on the bandwagon), but other than some sleepiness on Wednesday, I felt great this week. I logged one “quality” workout this week—Thursday’s CompuTrainer ride—and everything else was relatively easy.

Monday – a.m. CompuTrainer class at Tailwind Endurance

We completed the same technique-based ride as last week: lots of cadence work with some tempo efforts, plus one build from threshold to VO2 max.

Tuesday – a.m. run; p.m. run with Achilles

My running bud is finally back! We met for 5.5 miles in the park before work. That evening, I guided an Achilles athlete for a complete loop (six miles) in the park.

Wednesday – a.m. swim with Bearcat masters

During this freestyle-heavy practice, we completed a variety of descending blocks (50s, 75s, and 100s) for 3,450m total.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

The toughest ride of the week, this 60-minute workout contained a lot of quality efforts: we faced three, 10-minute blocks, and each contained various intervals at 85-90 percent of our FTP, 90 percent, 92-97 percent, 100-105 percent, and 105-115 percent.

Friday – a.m. swim with Bearcat masters

Friday practices tend to be IM-focused (butterfly, backstroke, breaststroke, and freestyle), and this one was no exception. Our main set included a 200 IM, plus drill work across the strokes for a total of 3,100m. The coach also gave me a slight, but big pointer for my backstroke (actual swimmers: I want not moving my shoulders enough/at all), and I immediately felt a difference in terms of speed and smoothness. The wannabe swimmer saga continues!

Saturday – a.m. run with Achilles; p.m. swim with Bearcat masters

Easy loop of Central Park guiding an Achilles athlete in the morning and a monster 4,300m freestyle swim with the Bearcats during the afternoon. Sportz Saturdays are my favorite!

Sunday – a.m. run

An easy two loops of the park plus one around the Reservoir for a total of 13.1 miles

Has the weather affected your workouts?

Triathlon Training Log – Week 1 (Jan. 2)

The first workweek and training week of 2017 is officially in the books!

Cold, snowy miles in the park. Hello, winter!

The office has been quiet the past few weeks, and fortunately, I’ve been able to make some progress on my long-term to-do list. I’m also back on the 4:45-5 a.m. alarms everyday, which means the season is underway. That has also meant I’ve needed an afternoon coffee three days this week, whoops.

General training notes: let the 2017 season begin! Like last week, I feel like a triathlete again because I did all three sports. (I even rode twice!) For the next four weeks, we’ll undergo phase one of base building on the bike while maintaining my current swim (three-ish days a week/9,000m) and run (four-ish days a week/30 miles) volume. I’m really excited for this upcoming season because it will see new challenges across the disciplines. (More on that later.)

Monday – a.m. CompuTrainer class at Tailwind Endurance

No work meant I got to “sleep in” and take the 7 a.m. class instead of the usual 5:30 a.m. Since official training has started, we will be doing this skill-building ride every Monday for the next four weeks: thirty minutes of drills/tech work with some tempo efforts sprinkled in.

Tuesday – a.m. run; p.m. run with Achilles

Double run days are my favorite. Two loops of the Reservoir before work and four miles guiding an Achilles athlete in the evening.

Wednesday – a.m. swim with Bearcat masters

So. Much. Kicking. After Tuesday’s high-for-me mileage day, my legs held up surprisingly well during our kick-heavy 3,750m practice.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Tension and pedal work was on tap. After a longer warm-up, we focused on tempo and threshold efforts in which cadence decreased as effort increased and finished up with a few sprints.

Friday – a.m. swim with Bearcat masters

Even. More. Kicking. If my legs still work at the end of this week, then I will be shocked. We did a fair amount of IM work during this 3,700m practice as well.

Saturday – a.m. run with Achilles

Five easy and snowy miles guiding one of my Achilles buds. We have some exciting race plans for 2017—can’t wait to share!

Sunday – a.m. run

Solo snowy long run: twelve miles in 17-degree weather. Even though I stayed in Central Park for two loops, I felt like I was at home in the tundra!

Do you enjoy running in the snow?

Triathlon Training Log – Off-Season, Week 17 (Dec. 26)

Happy 2017!

Watts up, 2017?!

Although I am not one for making New Year’s resolutions, I do find a sense of ambition, optimism, and opportunity with the start of a new year. That being said, we can make positive changes whenever we want; it shouldn’t be a decision solely relegated to a new 365-day cycle. For me, 2017 means it’s a officially a new triathlon season with structured training beginning on Jan. 2.

General training notes: lots of running, a fair amount of riding, and not enough swimming. My, how things changed this week! To be fair, the pool was operating on a holiday schedule (I swim at a college) so less time in the water led to more time in the park. Both my runs and rides are still easy; it’s all about building that base.

 Monday – off

Tuesday – a.m. run; p.m. run with Achilles NYC

Kicked off the workweek with 5.5 easy miles through Central Park. That evening, I went to my second Achilles workout and guided a visually-impaired athlete through the park. We ran six miles and chatted the entire time.

Wednesday – a.m. swim with Bearcat masters

My final swim of 2016! During our 4000m practice, we focused on shifting speeds, and I was pleasantly surprised with my execution of 2×150 when we built by 50s. I was to tap in to three distinct efforts.

Thursday – a.m. CompuTrainer class at Tailwind Endurance

Seventy-five minutes in the saddle with a long warm-up and 6×3-minute builds from sweet spot to threshold. (Everyone else got to hang out at their VO2 max, but we’ll get there.)

Friday – p.m. run

It started snowing around 5 p.m., and I met up with one of my buds for an easy “yog” through the snow in Central Park.

Saturday – a.m. runs

Final run(s) of 2016: I ran eight miles solo through Central Park first, and then I met up with Achilles and guided an athlete for six miles.

Sunday – a.m. CompuTrainer class at Tailwind Endurance

Watts up, 2017? I kicked off the new year with a 70-minute resolution ride at Tailwind Endurance and “treated” myself to a sports massage after.

Do you make resolutions?