transition weekend

How nice is out side the bad news is going to get bad ... grrrr
This weekend is transition for me as on Monday I begin a new adventure (job). A lot of changes are going to be made as my commute will double in time from 40- 45 minutes 1h10 - 1h 20 at least until I get a car (more on this topic on another post). This mean I have to structure my self more. All this take time so this weekend is for that. Also I ll be getting some guidance on my triathlon training to achieve my time goals at the 2009 season. Since I already achieved one of NY resolution that was getting a new job, time to start working on the other ones that are tri relating lowering or canceling or credit card debt and finish something that have take me more than usual to do (writing). Hopefully all this will begin to take shape this weekend.
Hopefully on Sunday I will put 14 miles in preparation for the 1/2 marathon in 3 weeks. Hope the weather is not to bad. Saturday I have a friend birthday at LA TASCA if he haven't change his mind so I have to go.
Sounds like a busy weekend

Here is a picture were one of my favorite teams the PR Islanders beat Marathon from Honduras 2-1 in the CONCACAF champions cup Yesterday. the return game is on Wednesday

Backwards TIaRT

So today Is Backwards for TIART
My question is simple In order to qualify for Boston at my age-group that is 34 and under that is 3:10 how do you improve your running In a decent amount of time (between 8 and 10 month? My PR are 10k 43:30 13.1 1:40:36 & 26.2 3:43. I am looking for efficient trainings.

Yesterday went for a run and hit the gym for a good upper body work out
Today bike trainer day

Happy Thursday

Carnaval Tuesday

Yesterday was carnaval day all over the world. For em went for and hour training ride on the bike and then was able to make it the last part of the Clarendon Carnaval Parade. It was really fun. The most funny thing was having fire fighters giving you bids. It was hilarious. Also was cold.

Today is running and hopefully the pool.
Should be warm the next few days well 50's so that should be good

Thats all for today

Champions league week

The 8th finals of the Europe champions league begins today and tomorrow with a total of 8 games, 4 today and 4 tomorrow. Its a 2 leg game the
here are the games of the first leg.
REAL MADRID VS LIVERPOOL Tomorrow(Close Match Real Madrid should advance but it close)
INTER VS MANCHESTER UTD Today (even Enjoy the Sultan vs Ronaldo match)
LYON VS BARCELONA Today ( Good Futbol between them Barcelona should pass)
CHELSEA VS JUVENTUS Tomorrow ( Chelsa should pass)
ATLETICO DE MADRID VS PORTO Today (Is close but Aguero needs to perform)
ARSENAL VS ROMA Today ( The final will be at Roma thats an extra motivation)
VILLAREAL VS PANATHINAIKOS Tomorrow (Villareal Should advance)
SPORTING LISBOA VS BAYERN MUNICH Tomorrow ( Bayern Munich should advance)
The second leg will be play on 2 weeks.

Yesterday I went to the pool I swam 2900 meters in hour an 3 minutes it was a solid work out and the hit the trainer for a 30 minutes recovery ride. Today I depend on weather and the parade Clarendon carnaval parade

Have a great Carnaval Tuesday

A Tour de California

This was a cold weekend but I manage to survive. On Saturday I put 90 minutes on the trainer. My plan was to go swimming after that but my body had another plan of staying napping. I took 2 hour nap and the watchedA Tour de California and watch the first 2 Borne movies. On Sunday I woke up and it was snowing and raining so I chilled out in the mourning and ran 10 miles in the afternoon. The run was good. I felt great and was able to do it in 1:25. I have to start pushing a little bit more in order to be ready for my 1/2 in 3 1/2 weeks. This is my last week of what AI have been doing for the past 1 year. Next week things are going to be different. More on this as the days come.

Have a great week and hope the spring comes around soon

antoher cold weekend grrrrrrrrrrrrrrr

Yes is cold again after nice weather the last 2 weekends we are back to the cold. I ll probably bike inside run less and swim more. I hate 20's and 30's cold. My first race of the season is juts 1 month away so hopefully that means warmer temperatures. Also I ll be in my 30 's in less than a month and that make me feel kind of old although every body says I look 4 to 5 years younger, hopefully they say that because they mean it and not because they want to make me feel better.

There was a big riot or strike at Guadalupe (small island in the Virgin Islands)for the last 3 weeks and the people won it against the government and that always a good news and prove the theories that when people together wins all the battle and break all chains.

Have a good weekend

ix and a half minutes a day of strength training for runners

Today's Take it and Run Thursday theme over at Runners Lounge is six and a half minutes a day of strength training for runners: what do you do? What do you recommend? I do and recommend twice a week hit the gym to do lower body work out (legs) and the other upper body. In the off and pre season you can increase it and during the season just maintain it.

Yesterday I took the day off due too tax preparation and other paper work that had to be fill up.

Today I will be back on track with bike and run and maybe gym will see.

Maybe on another post I comment about the type of players in each USA league

Thats all for now

Slopy Wedenesday

Its raining... Didn't sleep well last night .... Yesterday I had an easy 4 mile training run .. Today the plan to hit the pool and swim if I am no to tier and then bike on the trainer.

I want to comment on baseball today.
I hate baseball. In my country is a tradition but I don't like it.
The steroid cases are bad but what piss me up that the congress seems to no care like they do in other cases like running cycling and wrestling (wwe or wwf how ever you like to call it)
A little bit of history first. (Before the strike it was use but not in a large scale) The steroid use was aloud on baseball players since the late 90's. After 1994 strike that ended the season and did no came back until 1995. After that the league was in a great crisis due to fans not going to the park. So why they decide to do aloud players to take some nice "kool-aid" or something like that to have more power so they can hit a lot of homers and bring the fans back. Evidence the Brady Anderson from Baltimore hitting 50 homers in 1 season and then disappearing from the map. The 98 home run race between Sammy Sosa and Marc Mcguier. 2001-2002 Barry bonds hitting over 120 homeruns in 2 seasons. In that same season Benito Santiago having monster number when he was in hit late 30's. Want more Arod having huge numbers. After all this came out look at the Homerun stats they have dramatically come down. Having this in mine is who is responsible for this. Because is obvious that MLB authorities knew this and stay shut. In my opinion Bud Selig the commissioner of Baseball. Then why the congress keep going after players. Because they want them to hear they admit and thats it. In 1994 the congress went after Vince McMahon owner of the then WWF now WWE because of steroid distribution and encouragement to use to their wrestler. ( Steroids use in wrestling is popular from early 1980's to the present)If you want know more about the wrestling business I recommend the movie The wrestler which is nominated for an Oscar for best performing actor for Mickey Rourke, Jr. Its a great movie even if you hate wrestling. Back to steroid situation on baseball for me is the same situation as Wrestling and Bud Selig knew about it and instead of stopping it he just shut up and aloud until the its explode. For this action he responsible for all this mess and is up to the congress take some action on him and his staff no on the players. Because a lot of players have died or are suffering the consecuenses of steroids abuse just as the wrestlers he and the league enjoy success and money just as in wrestling. Example of a baseball player that pass away Ken Caminiti 1996 MVP.
So is up to congress to look at the commissioner and not the player.
In Cycling if they cactch you using steroids the whole cycling team get suspended no just the cylyst maybe here in the USA should copy that and a 2 year passport to jail.
For me is using steroids is worst that gambling in dog fights.

Happy Wednesday

All star training weekend

I don't believe on valentines because you should love your family wife husband kids everyday and run the 14th to buy something because somebody said you have to buy or take some one to eat on that day.

I train a lot this weekend. I bike 32 miles on Friday and 30 on Sunday. I felt good at this was training I am improving in all aspect of the bike. On Saturday I ran 14 miles in 2:06 a solid 9 minute mile pace. I am doing this long run as base run for the up coming tri season. I don't want to push just keep a good pace to have a solid base. Yesterday went to the gym and bike on the trainer for 30 minutes. A weekend.

I watched a lot of NCAA basketball this weekend. March madness is just around the corner. About The NBA Allstar, they suck. The league is going down and you can see the lack of interest. The NBA needs to renew. Watch a college game or the Euroleague and you will see what I am talking about. Even my gf that hate basketball agree with me.

Today the quest for the cup begins is long way that might last 5 or 6 month but is the big goal for the first 1/2 of 2009 season here is the cup


The cup


Palermo with the cup th last time on 2007

The Libertadores Cup is the equivalent to the champions league of Europe for soccer in south America and Mexico. MLS team are on a lower level. It is play the first 6 months of the year with the group phase until April and then the knock out face until late June or early July. My team is Boca from Argentina. You will hear from them every now and then.

Have a great week

If I could only do one stretch to help my running, I would...

First for all the comments from my last post the 2009 season.

Now for the TRIAT theme I will If I could only do one stretch to help my running, I would do any type of stretching that help my IT band, my hip flex ors and abductors. At least for me this are the spots that get sore after a lot of high weekly mileage.

Yesterday was so nice outside. I biked an hour and watch a lot of soccer and basketball.

USA won 2-0 against Mexico
Argentina won 2-0 against France
North Carolina crushed Duke by 14

Great sport days yesterday

Happy Thursday

The 2009 Season

After a lot thinking here is the race agenda

National 1/2 Marathon March 21, 2009, Washington, DC*

National Duathlon Championship, April 27, 2009, Richmond, VA

Pacers Running Festival, 1/2 Marathon, May 10, 2009, Arlington, VA* (1/2 mile away from my place)

Time Trial bike race April, May, June* (Don't know dates yet, locations throughout the area)

Montclair triathlon, 1000m s, 20 miles b, 5 mile run June 28, 2009 Montclair VA

Spirit of Morgantown 1/2 iron distance Triathlon (1/2 ironman) August 9, 2009, Morgantown, WV

Century Rides, July, August, September, October* (Don't know dates yet, locations throughout the area)

Nations Triathlon (Olympic distance) September 13, 2009, Washington DC

Ironman 70.3 Augusta September 27, 2009, Augusta, Ga

Baltimore running festival, 1/2 Marathon October 10, 2009, Baltimore, MD* (a great race my favorite)

Ironman Arizona November 22, 2009, Tempe Arizona

*1/2 marathons and century rides are training run not looking to PR just to complete them.

warm weekend

This weekend was great with temps in the high 60's. Why can not be like that always. As for training I bike 32 miles in 2 hours, maybe the win does make a difference. On Sunday I ran 12 miles in shorts and singlet. It felt so good to run like that after 4 months running on long sleeves and tights. The pace was an easy 9 minute mile pace. The weekend was great love the temps and did a lot of stuff with my gf.

For tonight swimming.

The week looks as there are going to be some great futbol and basketball. On Wednesday is FIFA day, Spain- England, Brasil-Italy y France-Argentina and Mexico vs USA in the freezer of Columbus Ohio. This last game is important as is a world cup qualifying match. Is a rivalry, Mexico is not playing well and after what the USA soccer did to them today, giving them worst practice facilities available in the area is going to be interesting to see how the game develops.
On Basketball Duke vs North Carolina is also on Wednesday so what a better Wednesday that the one coming.

My racing schedule will be ready this week I promise
Have a great and enjoy the warm weather while it last

warm weekend

Yes suppose to be warm both day high 50's what can be better, well 80's. But I take 50's instead of 20's The plan for me is ride 40 miles tomorrow and swim run 12 miles on Sunday and ride. I am really happy that is going to be that warm. Today to the track to do some speed and the gym. Yesterday trainer, 20 minute run at the treadmill and gym.

Some good Basketball games this weekend and of course good Futbol as my team begins league play on Sunday.
Other than that not much going.

Have a great weekend.

The Secret of How To Qualify for Boston (and other big goals).

Well the theme for today form Tiart.
I have never qualified for Boston. So I can't say how do it. Since my qualification range is 3:10 and for me is out reach at least this year. All I can say is that I divide the marathon in 4 10k races and 2km or 5 laps to a track. So for me qualifying for Boston would require me to run a 4 10ks around 45 minutes each one with out resting and the survive the last 2 k to be around 3:10 mark area. So is all about pacing and dividing the race.
Yesterday I bike for 30 minutes and that was about it today I have to run, doesn't matter how cold it is.

I ll be back for the later with the 2009 season schedule

Cold Wednesday

There is not much going right now.

Yesterday I went to swim for around 50 minutes but I forgot my watch and workout so I just swam until they kick me out and then hit the trainer for 30 minutes.

Can the investigators leave Phelps alone or now they are going to investigate every person who load a bung picture on the web

Snow Tuesday

It is snowing just a little bit but ..... enough to cause a mess around here.

Yesterday I bike for 30 minute at the trainer and hit the gym for a lower body work out. Then HEROES. The first episode or episode 14 of season 3 was great. If it continues to go like that its going to be interesting.

Today I am heading for the pool and another trainer workout let see how it goes.

Leave Michael Phelps relax, alone or what ever. he have not have any childhood or teenage years he have been training for the last 12 years of his live. Let him live his life after all a former president admitted that he smoked weed too.

Warm Sunday

Yesterday was 61. My super weekend went great. I train decently as Ride the trainer for 90 minutes on Saturday and swam 2600 meter that same afternoon. Yesterday Iran 10.6 miles in 1:33 and then enjoy the warm weather walking outside and relaxing.

Just if you are wondering I did watch the SB only the 1st q and the last 8 minutes of the 4th. In the meantime I watched Boca reserve and rookies beat River Plate regular team 2-0 in what it was a dance.

The snow is back tomorrow so the warm weather only lasted 1 day but if all winter Sundays were like yesterday I ll be very happy.

Have a great week