Today was an abusive workout. Steady rain, wind and an air temperature of 51 degrees. I already started the workout tired from my past two training days. I really didn’t feel like being outside in the muck, but I forced myself to do it. My inner sadist drove me to continue, while my mind tried to rationalize what I was doing. I told myself to give the sadist at least 50 miles and then maybe he would be happy.

I was the only rider in the park for the first hour or so. Eventually, I saw another two riders. They made a comment about seeing another rider in the park as I passed them. That was the only time I saw them. I suspect that the elements were too much and they bailed out of the ride.

At one point during the climb up Prospect Park’s lone hill, I saw a bunch of young children tying ribbons around a May Pole. I thought it was odd to see them so early in the morning and in the rain. They didn’t stay for long after completing the pole and neither did the pole itself. After another hour or so, some people in a truck came to remove the pole. I didn’t understand the point of making a May Pole so early in the morning and removing it before anyone could come out in the park to see it.

I continued riding and the laps, miles and hours started to pass. One hour bled into two and then two into three. By now I knew I could finish my 75 mile ride as I figured I could keep lasting one more hour. I was very wet at this point and I started to feel a blister forming on the palm of my hand from my wet glove rubbing against it. My hands were very cold and when I stopped to take a piss break, the thought of running my hands under my urine stream to warm them up crossed my mind.

I was just over the 50 mile mark at this point and then my cellphone rang. ST called to let me know he was just rolling out of bed and would be in the park shortly. With some company soon arriving I knew it would be easier to pass the remaining miles.

On my next trip up the hill, I finally noticed that my front tire was looking a little soft. I checked it out when I reached the top and realized that it was probably just about flat for a while now. It has been well over a year since I got a flat so I really couldn’t complain. I sat down on the wet ground and took my time to change the tube. I used a CO2 cartridge to inflate the tire. The sudden decompression of the cartridge caused it to freeze. This is ordinarily not a problem, but since my hands were wet, the cartridge froze onto the palm of my hand causing immediate frostbite. Having a CO2 cartridge freeze onto my blistered palm is an experience I will not soon forget.

When I restarted riding, the ground had started to dry. The sun was starting to break through the clouds offering a glimpsed of the beautiful afternoon the day would soon become. ST finally arrived to the park at this point. He blamed his late start on some late night dinner companions, but I suspect he just wanted to avoid the rain. He is such a fair weather athlete.

By the time I arrived home, my bike was as messy as I have ever seen it. The chain was completely washed clean of lubrication and the drive chain sounded like an old car being started in the dead of winter. I took the bike to my backyard to hose it off, degrease and clean it. It took the better part of an hour to get it back into a somewhat presentable state. At least the sun was brightly shining at this point and the sun’s rays felt good against my still chilled body.

I spent the remainder of the day with my children in Prospect Park where we practiced hitting, catching and throwing a baseball (plastic). I am glad the weather cleared up to allow me this time in the park with them. It would have been terrible if I hung around the house until the weather cleared to begin my ride.

I read an email posted to my tri club (http://www.agtri.com/) message board about the group ride being cancelled because of the weather. What a bunch of slackers. Here is the message I posted in response to the cancellation:

——————–
Hmmm. Come on people, you need to toughen yourselves up!!! What are you going to do if it is raining come race day? Bail out? You must train through all conditions to be prepared. You never know what race day will bring.

I back these statements up by reporting that I started riding at 7:30am this morning in the pouring rain and finished 73 miles in 4 hours. Full details of my ride will be posted on my blog later.

Of course, if conditions were dangerous; i.e. lightening, hail, hurricane force winds or tornados, I would have bailed out. In bad conditions, just stay local in Central or Prospect parks. Persevering through tough conditions will give you the mental fortitude to excel on race day.
—————-

I probably insulted or pissed some of them off with this posting, but I don’t care. You need to be tough to do your best. This includes training in bad weather.

Here are my ride stats:
Time: 4:00:41
Distance: 73
HR: 139/163
TIZ2: A – 0:44:25, I – 2:38:08, B – 0:38:08
Calories Burned: 2933
Calories Consumed: 1000
Water Consumed: 48 ounces

Lots of gunk today!

I am a bit sore today. Yesterday I ran 13.5 miles through the hills around Lake George. The climbs were long and steep and wound along country roads. It was raining slightly, which made the several streams I passed flow with a touch more urgency. I was thirsty and tempted to sip the clean cool water. I covered a 4.5 mile loop three times. I could tell by the look of the locals that they were not used to seeing runners pass through these road, especially more than one time.

While I didn’t have difficulty climbing the hills, I could tell my body is just not used to climbing anything more than a half mile long. My legs were kind of surprised at the extra exertion needed to reach the top of a hill and my calves and gluteus are letting me know that they are less than pleased today. It just goes to prove the old training adage that your body adapts to the stresses you place on it. Doing the same type of training over and over again, will only you extremely efficient at that type of training and won’t prepare you for new or different challenges.

The toughest part of this run was the downhill section. While the main uphill segment was over a mile long, the trip down was covered in what felt like a quarter mile. Running down such a steep incline kind of freaks me out. There is such an out of control element to it and I feared slipping or tripping. I had to be very careful with my footfalls or else I braked too hard, causing a severe amount of stress on my knees. The first time down was difficult. The next two times, I just relaxed and flew down the hill. I bet I was running 5 minute miles. I just sort of leaned into the downhill and let my legs fly; kicking back high and spending a lot of time off the ground like I practiced previously.

So now I am back in Brooklyn and going for a 75 mile ride around Prospect Park. It will be nothing like riding country roads through the Adirondacks with trees and stream crossings every couple of miles. I always marvel at the contrast of the roads from just a few hours driving. At around 5pm last evening, I was on one lane country roads with the forest on both sides of me. Three hours later, I was driving on worn out asphalt roads around the housing projects along Third Avenue Brooklyn, near the Gowanus Canal. I was thirsty and not even slightly tempted to sip the water.

Here are the stats:
Time: 1:52:25
HR: 140/164
Dist: 13.5
TiZ1(155/137): A – 0:12:02, I – 1:03:45, B – 0:36:39
Calories: 1429
Loop1 – 43:20
Loop2 – 34:22
Loop3 – 34:43

My Lake George run route. Points 1 and 5 are connected by a road.

I finally rode some hills on Friday. I am up in Lake George, NY and I did a 24 mile ride along route 9N. The hills I encountered were nothing too major, but I did have a couple of good steady climbs. At one point, I climbed for a continuous two miles. I definitely did not ascend a mountain, but compared to the hill in Prospect Park, it may as well have been one. It is clear to me that I need to do a lot more of this type of training. I have only two months remaining before IMLP and I am definitely not ready for the hills.

On the ride back, I was able to kamikaze down the hill 2 mile hill I climbed. I reached terminal velocity at 41.6 MPH. I couldn’t go any faster as my windbreaker was a bit loose around my arms and the flapping of the material caused too much drag. It is satisfying to know, that I still have no fear of flying down hills on my bike. When I think about riding very fast downhill I sometimes get the willies. This trepidation must be a result of the crash I suffered two years ago at the West Point Triathlon (see Crash and Burn). However, once I am speeding down the hill, the only emotions I feel are excitement and pleasure.

Here are the stats:

Time: 1:27:00
Distance: 24
HR: 145/162
Speed (avg/max): 16.4 / 41.6
PWR: 275 AVG – No max reading, plus lost power sensor at end of ride
PI: 27
LRB: 50/50
TiZ2 (148/130): A – 37:01, I – 38:51, B – 11:50

I am not sure how I did it, but I did. I swam 4000 yards at masters swim practice and then ran 12 miles outside in the pouring rain around Central Park – all on 5 hours sleep.

The swim was a bit aggravating, since the Masters coach, just rattles off several sets of repeats and then leaves us on our own to complete them. I always have trouble remembering what he said. I just like to be mindless when I swim, which frees me to concentrate on the workout. Inevitably, I forget what the sets are and I have to look around to see what is next.

On the run, I covered the Upper 5M twice to maximize my hill running pleasure. The trip back and forth from Asphalt Green rounded out the run to 12 miles total. I enjoyed my time outdoors and my smooth steady running was caused a glowing shine within me.

When I arrived back at AG, steam was rising from my body. My fingers were wrinkled and I probably looked like a drowned rat. I hopped in the shower with all of my clothes on. I was covered in sweat, rain and grime and I felt great. I let the shampoo run out of my hair onto my clothes to loosen some of the dirt and give them a rudimentary cleaning. I probably looked a bit odd showering fully dressed.

Later in the day, I started to pack for a trip to the Sagamore in Lake George with the family. We are only going until Saturday, but it is not possible for me to pack light. I intend to get at least one bike ride in, which meant all my bike gear and warm clothes for the cool morning temperatures in the mountains. As I started to load my bike onto the car, it started to rain again and I got soaking wet.

Run Stats:
Time: 1:42:00
Distance: 12
HR: 145/163
CP Loop 1 time: 46:30
CP Loop 2 time: 40:49
Calories: 1376

I really don’t know what I am thinking today. It is 4:36am and I have less than 5 hours sleep in me. However, I am still going to head to Masters Swim practice and dip my nice warm shaven body into the chilly pool water. I hope I have enough energy to keep myself from drowning.

After the swim, I also have it in my mind, to head out to Central Park to run 12 miles. It is pouring rain right now and I intend to do so no matter what. The time has come for me to begin training through any weather in preparation for my upcoming races.

I am on such little sleep, since my staff and colleagues from my former job took me out to celebrate my new position. Evidently, there was some controversy as to who should send out the invitation and who should be invited. It appears that some people are still a bit touchy about me leaving. Too bad for them, I just find this whole thing amusing.

We went to Dip Café, a Murray Hill joint that specializes in Fondue. It was pretty good. They served pretty healthy food (grilled chicken, broccoli, carrots, tomato, etc), that you could make unhealthy by dipping into vats of cheese. I drank two beers and was force fed one shot.

Ok, it is time for me to get ready. I have a lot of gear to pack if I am going to swim, run and make a 10am meeting.

According to “The Leatherman’s Loop” website, this race is a unique trail run featuring two river crossings, a quarry climb, beautiful pine forests, swamp land, and the legend of the Leatherman. It forgot to mention the mud. Plenty of mud.

This is one great race. I had a blast the entire 54:37 it took me to run the 10K distance and cross the finish line. This elapsed time includes my wasted minutes I spent digging my sneakers out of the mud when they were sucked from my feet.

The race is held in Ward Pound Ridge Reservation, a few miles from Katonah, NY. After a one hour drive, I entered the park and was immediately greeted by several deer along the embankment of the park entrance road. They obligingly waited for me to dump out my bag, grab my camera and snap a photo. Picture taken, I drove the remaining distance to race signup. Be warned that if you sign up for the race, your entry fee does not include a T-Shirt. Knowing the fate of most of my race T-shirts, I was disinclined to spend another 15 bucks.

The start of the race is along a wide grassy meadow. The athletes were a mix of serious runners, people wearing dress shirts with ties, and those out for a leisurely stroll through the mud. We went through the obligatory race announcements, tributes to past runners until finally the sound of the starting gun.

At the sound of the gun, those familiar with the course knew to make a mad dash up the wide grassy hill. The reason why was evident, for as soon as you crested the hill, the course turned onto relatively narrow muddy trails. If you were not out in front, you were stuck behind the slower runners. The next time I will know to sprint out hard in order to jockey for a better position.

It turns out that even if I had known to sprint hard for the first few hundred yards, in the end it wouldn’t have mattered. The first narrow trail consisted of thick mud as deep as your shin. After a few steps running through it, my right shoe was sucked off. I was forced to fight back through the marauding masses to seek my shoe. It managed to get itself buried about six inches deep after some other runners inadvertently stepped on it. It took me a minute or so to dig it out while ducking the oncoming runners. I simply sat down in the mud to put it back on.

Having secured my footwear once again, I proceeded with the business of running. The trail turned deeper into the woods where we encounter numerous fallen trees, slippery rock and tree roots protruding from the ground with every step. On one downhill section, I passed someone running barefoot who appeared amused when I asked him to borrow his sneakers, since mine wanted to keep slipping off.

At the bottom of this hill I arrived at the first stream crossing. It was a couple of foot drop into waist deep water that was moving fast. Everyone slipped and slide-ed into each other due to the slippery rocks below. The cool water was very refreshing and I had a strong urge to drink some. Instead I just splashed some on my face and clawed my way up the other side of the stream. After climbing back onto the trail, I felt my hamstrings and quads tense up from the shock of the cold.

The race continued to proceed through the woods, under and over trees and through many patches of brambles. I found I was able to move up in position by timing my bursts for when I could cut corners or the trail would widen out. The footing was very technical and you had to watch every step you took. I was running through it with ease and began to feel as though I missed my calling.

After a while I caught up to a young woman at the same time someone was calling out various runners positions. I was now right behind the 5th place female. We were in very close proximity and I prodded her to go after the 4th. I pondered out loud the possibility of a sex change on the run to secure at worst case 6th place female.

Soon we came a road crossing and the only water station along the course. I took a Hammergel, a cup of water and then proceeded back onto the trails. This section of course consisted of swampy ground with tall grassy plant life on each side. The sun came out by now and shone upon the bleached white bones of a deer skull. I should have taken this as an ominous sign and became wary of what lay ahead. The trail turned deeply muddy everywhere and there was no avoiding running through it.

After hoping over a rock in the middle of the mud, my right shoe plunged deep into the mud. The suction pulled it right off my foot and sent me flying face first towards the mud. The show came out with a satisfying “thwoop” and I wedged it back on my foot as best I could. I then proceeded once again with passing many runners that I had left behind previously. From this point forward I also encountered numerous fruit flies that regularly flew into your mouth.

At approximately 40-45 minutes into the run I could sense the end of the race approaching. I started to feel really good and sensed my legs starting to kick really well. My HR monitor indicated that my pulse was well into the red zone; however my mind didn’t sense any fatigue or belabored breathing. My body was moving in perfect synchronicity. I was a perfect harmony of eyes, feet, heart, lungs and mind working in unison. I was relishing the race and felt as though I were an elite athlete running the best marathon of my life.

Eventually I caught the 5th place female once again. She confirmed her position by stating she was hadn’t caught the 4th place female, nor was she paced by any other females. I started to turn up my effort and began to reel in several more runners. No one passed me again and I was picking off runners with ease. Finally I began to hear the sounds of people shouting as the front runners began to cross the finish line.

I exited the woods into a wide clearing that quickly became very muddy. The runners ahead of me started to disappear as that jumped into the final stream crossing, which was only 300 yards from the finish. This stream was colder, deeper and wider and ran with much more force. I passed a couple of people as they struggled to the other side.

The final embankment was steep and slippery. My legs felt thick from the cold water and the sudden stop in movement. I scrambled up the side and started to sprint towards the finish. I out-kicked someone who tried to come from behind to pass me.

Walking around after the finish was quite a spectacle. Everyone was covered from head to toe in mud and several runners had ice packs on their ankles. I grabbed some water and cleaned off my arms. I put on a dry shirt and went to get something to eat.

Time didn’t permit me to hang around the finish for long. It was unlikely I earned an AG award anyway and I was starting to get cold. I made it home before noon and walked into my house still covered in mud. My children laughed as I recanted the crazy race I just did. Not wanted to sit around my house covered in wet muddy clothes, I headed to the shower. The mud flowing off my body was very cinematic and reminiscent of the blood from the shower scene in Alfred Hitchcock’s “Psycho” – the perfect word to end this story on such a crazy and wonderful race.

Statistics –
Time: 54:37
Distance: 6.2M
HR: 173 Avg/184 Max (100% HR effort!)
Calories Burned: 1023
Calories Consumed: 100
Fun Factor: Must do this again!
Injuries: one slightly twisted ankle, one small scratch.

It was a spectacular day in the park this morning. Heavily overcast sky, misty, breezy and cool without being cold. The smell of the air gave me intense feelings of pleasure and a hard-on for living. I wish everyday could be like this one. The ground remained dry while the low hanging clouds valiantly held the rainwater within them. I completed the ride without getting hit by a single drop of rain.

In a way I was disappointed to have avoided the rainfall. I was looking forward towards training in more extreme conditions, but I knew I would be happier later on by avoiding it. My bike is always a filthy mess after riding in wet conditions, and I loathe the process of cleaning it. I have to force myself to wipe the chain down after each ride as it is.

The ride was one of the most satisfying that I can remember. I was fluid, fast and working with ease. I kept my heart rate steady, at around my IM pace. At one point I started to climb the hill and went a little two hard. I pushed my HR to 160 BPM (86%), which was a little too much being only 2 weeks removed from IMAZ. I made sure to take it easier on the hills for the rest of the ride.

Stats:
Ride Time: 1:56:52
Dist: 35
HR: 144/160
Cadence: 98
Temp: 53 degrees
Power: 280/495
PI: 29/60
LRB: R49/L51
Calories Expended: 1565
Calories Consumed: 350
Water Consumed: 40 ounces

I am famous. I made the business section of the New York Post. Word is now officially out that I switched jobs to a major competitor. I feel as though I am living in interesting times. Fortunately, this statement is not a Chinese proverb as common wisdom dictates. My times are interesting, but I am looking forward to them with pleasure, excitement, anticipation and perhaps a touch of nervousness.

It looks like I will be commuting to Long Island for the next several months. I am actually looking forward to that. It will solve a long standing dilemma I’ve had with long weekday bike mileage. I’ve always wanted to commute to work by bike, to get in my weekday bike mileage. I’ve done that to midtown Manhattan on plenty of occasions, but the distance consists of junk miles and too few of them at that. I am hoping the 40 mile ride to Long Island will be good allowing me to mix commuting and training at the same time.

Today’s forecast calls for rain during my long weekend ride. I was already inclined to ride outdoors despite the weather, when my coach suggested that I do the same. I sincerely believe in training through any type of conditions, because you will never know what race day will bring you. How can you possibly hope to cope with foul race day weather, if you do not train and practice in it?

Going into this weekend, I had a very good reverse taper recovery week. I am starting to get back into my routine and the feeling of the endorphin rushes are coming back to me. I can already sense my mood starting to lift dramatically and I’ve been feeling much happier and productive. Tapering before and after races are real joy killers for me.

————————————
Contents of NY Post Article –

CORCORAN’S TOP TECHIE DEFECTS
By BRADEN KEIL

The Corcoran Group’s top technology officer has just been hacked away by a rival real estate firm.

Corcoran’s Chief Technology Officer, Charles Olson, will move to Prudential Douglas Elliman as its new CTO on May 4.

Olson, 39, who joined Corcoran in 2000, has been credited for making the Corcoran site one of the most user-friendly real estate Web addresses in the country.

“I’m looking forward to the change where I have a chance to be more entreprenurial,” said Olson, who would not elaborate on the particulars of the move.

According to Olson’s biography on the Corcoran Web site, he “built a solid reputation for his creative thinking outside the box.”

But the bio also mentions that his adherence to a higher vision “keeps him awake most nights.”

“One of the reasons why he decided to make the change is because he wanted to work in a private company where people that run the company can make the decisions quickly,” said Elliman partner Howard Lorber, referring to Corcoran’s corporate conglomerate owner, Cendant, that generally has the final word concerning its real estate offshoots.

Sources say Olson may be held to a non-compete clause in his Corcoran contract, and will have to work out of Elliman’s Huntington, L.I. office for six months

I am so ready to begin my training for IMLP 2005. My body feels ready to go and my mind is ready for the challenges ahead. Now that I have my personal honor at stake with my friend and IM nemesis ST, I feel the desire to sequester myself in my training. I feel like retreating to the mountains on my own like Rocky Balboa in the epic classic Rocky IV. I plan to emerge from the mountains hungrier, leaner and meaner and a more complete Triathlete.

As this Iron War approaches I know I will emerge from it victorious. I plan on saving nothing for after the finish. I will lay it all on the starting line at Lake Placid and yield all my strength into the race over the course of the day. I know my enemy and I know myself; I do not fear the battle ahead. ST can not hope to compete with that. He fears putting it all on the line. He will back off from the pain and discomfit to allow himself to fight another day. I will embrace it. I will relish it and allow it to make me stronger. The feelings of pushing myself further and faster than ever before will be a treat as fine as the sweet nectar of the gods.

After the race I will look with joyful contentment at the IV bag dripping into my arm should that prove necessary. I will know that I left it all out on the course and I did the best I could possibly do. ST doesn’t stand a chance.

Reader Note: The following is an email conversation (thread) between Beast and ST. It is in reverse chronological order.

——————–

Thu, 21 Apr 2005 09:48:43 -0400 (GMT-04:00)
From: ST ST [+] [ ]
Reply-To: ST ST [+]
To: BEASTBEAST [+]

Okay Beast. You’re on.

You should go ahead and make a t-shirt now that says (on the front)

“Super Todd Kicked My Ass All Over Lake Placid”

and on the back:

“It’s All About The Run And I Learned The Hard Way”

Yay!

Oh boy, i can hardly wait,
ST

—–Original Message—–
From: BEAST BEAST

Sent: Apr 20, 2005 8:32 PM
To: ST ST

Subject: Re: web0216.pdf

ST -

Don’t embarrass yourself. I don’t know Derek beyond a few email exchanges, but he is a real person.

Here is the only allowance I will make for the race. Should outside influences force one of us to DNF, then the bet is off. Outside influences being cars, trucks, spectators, etc. that cause us to crash, get injured or suffer unrecoverable mechanical breakdowns.

An outside influence is not a fellow athlete passing gas in front of you causing a gag reflex.

Acts of nature are not outside influences, e.g. a squirrel in the spokes.

I know why you are so eager for ways to call off the bet. I saw the look in your eye. It is fear. You are afraid of losing to me and you want the option of any possible excuse to explain your demise. That is your only reason.

Let’s make our bet very simple. The loser has to wear a shirt in public that proclaims the other athletes superiority. It is simple, cheap and will fill the loser with humility.

Beast

—– Original Message —–
From: “ST” ST

To: “charles” BEAST

Sent: Wednesday, April 20, 2005 3:47 PM
Subject: Re: web0216.pdf

B:

My theory:
Derek = Charles.

It’s so sad that you’re replying to your own posts.

Okay, how’s this: anything goes in the IM. That means if you hurt your skinny lady legs trying to train with me and my fast, muscular, and durable legs, I win. Remember that okay?

I’m willing to run or ride with you tomorrow, but I don’t want to see you cry when I run ahead of you as your HR spikes and the lactic acid burns the few muscles you have in your legs. Promise me you won’t cry.

I am,
SUPER TODD

—–Original Message—–
From: BEAST
Sent: Apr 20, 2005 3:16 PM
To: ST ST

ST -

I too ran in the park this morning. I am so glad you had already split so as not to embarrass yourself in front of me with your overweight lumbering form.

I continue to slim down and am becoming leaner, meaner and faster. My superior running talent, speed and economy are going to dust you so bad.

Your wakeup call after I decimate you in LP is going to kick you in the ass so badly, that if you were a dog you would be licking it for a month.

Did you see the comment posted to my blog? I have no idea who the person is. Here it is for your reading convenience:

Derek said…
this “super todd” sounds like a big wuss. he is making excuses already. i’d wager there is a lot that can go wrong in an ironman – what if you twist an ankle during the run?

10:01 AM

I agree with his assessment. Wuss!

B

——————————————–

B:

I have a short ride and long run on the agenda for Sunday.

It is supposed to rain however.

Perhaps if you choose not to do that race we could do some long course swimming, should the weather be foul, that is.

I ran 12 miles this morning. Briskly. Kept pulse at 138-140 while hammering out 7 minute miles. Robert tried to keep up and chat, but I silenced him soon after he joined me.

I am so much faster than you, and as my weight comes down (172lbs currently, with 160-165 as the goal on a 5.11 frame, I will only get leaner, meaner, and faster). Consider yourself warned. I so rule the park that they should name it Super Todd Park.

ST

—–Original Message—–
From: BEAST BEAST
Sent: Apr 20, 2005 7:18 AM
To: ST ST
Subject: Lincoln Tunnel Challenge

Do you want to do this race with me on Sunday? It sounds like fun. I’ve always wanted to do it.