The Things that I enjoy in life

almost 15 days ......

2012-01-13T12:07:00.000-08:00

Almost 15 days in to 2012.... so far I have been doing everything I propose so Im happy with that.
Last week I went to watch NBA Basketball. I am NY Knicks fan since the 80's. After 10 years of what I call the Isaiah's course they are doing better. Last year they made it to the playoffs for the 1st time in 10 years and this year I hope they go deep in to the Playoffs. So every time they are in DC I try to go to the game. I went last Friday and it was well a great game in terms of competitive basketball but not a well play game. The Knicks won and that make me really happy.Here are some pics and a video that I thought it was hilarious of a beer guy

In Triathlon my training has been going good I am adjusting to some workouts but in general has been good
This weekend there are 2 important triathlon events.
The first is the 28th edition La Paz triathlon at LaPaz city, EntreRios, Argentina. Its important because It kicks off the 2012 qualifying season for the Summer Games in London and also counts as the Pan American championship, granting double points for Olympic qualification. This has brought the best professional field to La Paz in the event’s 28-year history. If you want to watch or listen to the race click here!! If you wan to see the pro field mens go here!! and if you want to see the women field go here!! Just in case the race you are wondering where the race I posted

The other big race is the Pucon 70.3 in Chile I know is near a volcano and is really pretty. Should be a competitive race.

On other subject US Marathon Olympic Trials are this Saturday at Houston.Ryan Hall is the favorite on the men and the women is open with Desirre Davila Sara Goucher Shelane Fallagan and Dena Kastor.1st 3 in each gender qualify. Is really annoying that NBC wont broadcast or stream it life. They will have a recorded show Saturday afternoon. Its really annoying that Olympic network don't care about any trials. It upsets me

So with NFL NBA marathoning and triathlon should be a pack sports weekend.
Enjoy

2012 Season

2012-01-05T18:53:00.000-08:00

The 2012 season is Taking shape My A race will be Ironman Arizona and most of my training great part of the years will be in preparation for that race. So far looks like this

March 18 2012 Ironman SJ 70.3
Let see how much I improve from what year to another one would like to see big improvement and that what I am working for.
May 13 2012 Kinetic 1/2 iron distance or ITU San Diego Olympic or ~~may be nothing~~
Depending on my result at Ironman SJ 70.3 and $$$$ situation I will decide race I will do
June 10 2012 Air force Cycling classic
this race is a loop of like 8 or 9 miles and you have 3 hours to do 60 miles or something like that
All Dc Tri club Training TRI (June, July and August)
Is always good to see your yearly progress on a course that is the same and the wind is the only factor
June 30, 2012 Total 200
I am thinking about it is a 200 mile ride you do a 100 have lunch and then turn around and return to DC.
If I decide to do this may be I won't do a race in May.
August 18 2012 USAT age group Nationals at Vermont
I already qualify for it so $$$ and will influence my decision
Sept 25 2012 ChesapeakeMan Aquvelo 2.4 mile swim and a 112 mile bike
This will be a good fitness indicator to see how my training for Arizona is going.
August and September may include some century rides in the area
November 18 2012 Ironman Arizona
Looking to shave 1 hour from my 1st race

Nothing is Final but this is the way its looking for now
Thanks

2012

2012-01-02T12:11:00.000-08:00

Happy New Years !!!
My first resolution is to blog more. How much more? 3 times a week.
The other resolution is to have consistence in everything I do (training, reading, writing going to sleep early etc).
If I can do specially the 2nd one I will be able to meet all my other goals for the rest. of the year.

Training went regular in the month of November and December If I would grade my self with it would either be B- or a C+. The Positive I nail most of the work outs every time I went and did them My swim is better than last year at this time and my running also my bike is about the same. I need to improve more on the bike. The negative aspect is that on weekly bases I didn't train well. Let say I did 2 straight week averge between 12-15 hours and then the 3rd will only put 5 or 6 and then the next 10 and again back to 12 -15. I know that in order to be good and have some progress I need to follow the periodization principle of 3 quality weeks and 1 of recovery.

In terms of racing and I am planning my 2012 to have a solid 1/2 ironman and be in the best possible shape for Ironman Arizona on November 18. In a future post I will write and explain the season plan.

Happy 2012 !!!

26 weeks

2011-09-19T13:29:00.000-07:00

26 weeks for my next big race. I will be heading to
Ironman San Juan 70.3 because I had a blast last year; I feel I can improve my performance from last year with a few adjustments in training and is the day before my birthday so what better way to celebrate over there with good friends.

The plan is to get back on training the next 2 weeks work on my skills hit the gym and do strength training work on my running and swim technique. After those 2 weeks I will begin the Base phases 1, 2 and 3. During this phase I will throw out some bike TT in early October. A 10k run in November. A ½ marathon at Dallas the 1st weekend of December and a fun 8k Christmas run. As any training plan it will have some challenges. The main for this one will be the cold weather especially for the bike. Last Winter it’s was mild winter towards the end and I was lucky that the weekends were dry and mild including days of high 50’s. Lets hope it will be the same this year.

Apple picking

2011-09-16T08:42:00.000-07:00

Recently I went apple picking. The farm was the Homestead Farm in the suburbs/farmlands of the DC/MD area. This is an activity that I enjoy doing. For many excuses I haven’t been able to go and pick fruits and walk through the nature of the farms in over a year.

Thanks to a friend that was crashing at our place we finally went to the farm. The fruits that were available to pick up were apples peaches and tomatoes. I had a blast, took good pictures.

I promised my self that I would go back in mid October to do more fruit picking and to take a look at the pumpkins. I totally recommend this activity to anyone that want do something different. Go to your local farm or any farm and pick up your own fruit trust me it will taste better and you will have a blast. Have a great weekend!!!

What's Next

2011-09-14T13:46:00.000-07:00

After a long self debate looking and analyzing at the + and - of extending my Tri season I have decided to not do any more Tris for 2011. The reason is because for the last 3 years I have done big races at the end of the season. In 2008 I did the NY city Marathon,2009 I did Ironman AZ and in 2010 I did Myrtle Beach and Miami 70.3 both in October. This year I started the season early with San Juan 70.3. My off season from 2010 to 2011 was really short. And for 2012 I am already in for San Juan 70.3. Also the week after Timberman 70.3 due to an earthquake and a storm (Irene) training in the area was tough. Most of the pools closed for maintainace or for check up for earthquake damage. Mentally I was feeling tired. For all this reasons I have decided to end the 2011 season, take a few weeks off, just unstructured training, and just do things by feeling for a few weeks. Go out the weekends enjoy the fall weather better. My favorite soccer team in the US DC UNITED is legit candidate to be in the playoffs and why not go deep. I can go to a few games enjoy them drink a few beers and no worry about a long run or bike ride the next morning. I will recharge and then focus on San Juan 70.3. I feel if do all steps properly base, build up, peak and taper I should able to put a good performance at San Juan.

Nations Triathlon race report

2011-09-13T13:22:00.000-07:00

This weekend I completed the Nations Triathlon.
Race morning
I woke up at 5 drove to DC and walked to muddy transition. it was packed and getting in was hard. Once I got in I set up everything and went out for a 10 minute run.
Swim
The swim got cancel.

Bike
So it was a bike start. Already knowing this my main goal was to do it as a training ride and complete it safely. Competitors entered in groups of 15 every 10 seconds to a muddy transition. Wearing a helmet was aloud so you could just grab your bike go. I did not took advantage of this because I preferred to do a 10 minute run warm up. Running bare foot with an aero helmet is not that fun. I was in the 5th wave but some how I mange to sneak in and began with the last of the 4th. wave. I ran got in to my bike it was really muddy so you had to be careful not slip. Got in my bike and the first mile was really dangerous as you have a lot of people trying to pass each other. Once the road opened was easier to get going and pass people I began passing a lot of people going especially on the inclines. The course was really packed and riding and passing was dangerous. I would say that I try to stay as honest as possible and avoid draft packs for the first 20 km. After the turn around a little bit after the 20k mark. The packs began forming. I will pass them on the up hills just to get passed again on the down hills I just the decided to let them ride and stayed on the back, for the 16 KM this was my ride on the back of the pack going 24 25 mph avg 130 watts and feeling effort less. The races turn in to a weekend ride or a tour or what ever your want to call it. The last 4 k the road opened a little bit and the big pack spread a little bit I was able to pass a few more people just before the dismount area which also turn out to be mayhem.

Stats
T1= 1:30
Bike= official 1:06:17 Garmin 01:05:21 the reason for this is that you had to walk with your bike through muddy grass to hit the timing mats.
Distance 40 km or 24.9 miles
Avg. speed 22.9 MPH
Avg. HR 168
Avg. Watts 200
Avg.cadence 84

The transition went smoothly put on my shoes and went for the run.
T2= 1:59

Run
The run has been coming back to me lately it wasn’t that hot. My goal clearly was to go under 44 minutes on a perfect race. I started and immediately was able to set an around 7 minute mile pace. I began passing a lot of people specially the drafters of the bikes. Mile 2 had the only hill of the course right in front of the Washington Memorial. After the hill I just settle on a pace stay behind a guy that was going about my pace and rolled. I hit the 5k mark 21:50 and I said to my self another 1 like that and you have 23:40. I felt that the last 5 k will be better as I do a lot of my training on KM 5 , 6, 7, 8 I kept up my pace and when I hit the mile 5 marker I began pushing a little bit just to hit the last mile under 7. I focus on my form and push, when I was approaching mile 6 I saw the finish line and I knew that course was short. I was disappointed that it was 6.02 miles instead of 6.2 or a 10k. I would have a pr 10k of the bike.

Run Stats
Official= 42:32 Garmin = 42:32 on 6 miles course was short by .2 or 400 meters
Splits= 7:06, 7:00, 7:04, 7:04, 7:08, 6:57
Avg HR= 175 max 187

Final time= 01:52:25 age group 86/407 top 21.1% males 374/2423 top 15.4% overall 396/3879 top 10.2%

Nutrition= race morning 3 slices of toasted Bread with butter, a banana and 2 big spoons of Peanut butter, water. Before the race water on the drive and 2 cliff blocks(100 calories). On the bike 24 oz of Infinit(300 calories). On the run, water and Gatorade at every aid station. (100-200 calories).

Race lessons
I should have my helmet on when I ran in to T1. I should have carried my bike going in and out of transition. My bike split and my official time would have been a minute faster. I pr on both the bike and the run. How ever I don’t consider the bike split a pr due the drafting. If I would have been alone then the story is different. I do consider my run a pr as I was running really good and strong. The run gave me a lot of motivation entering the off season. I accomplished the goal of qualifying for the nationals at Vermont next year .I finished in the top 21% and needed to be under 33%. Now I can begin to figure out what I am doing for 2012. Thanks for stopping by

Not many pictures but a video of the race take a look a the mess on the bike

Nations Triathlon Goals or sort off

2011-09-09T18:41:00.000-07:00

I am training this weekend through the streets of the DC. Due to the weather here has been raining none stop since late Sunday. The swim got cancel yesterday. Due to the day 9/11 10th anniversary they couldn't get an additional permit to run earlier. FYI to have a race here you have to ask from the local Dc government, Park service, Coastguard, CIA, and secret service. So you know changing stuff in the last minute is not a good idea if you want the race again next year. So that bring us to the race format. Bike start and then a 10k run. I have decided that I will do the bike with training gear due to the amount of people that will be a the bike course.it can get dangerous out there. So the main goal here will be survive the bike and have fun and if get a PR good then I will due the 10k. My hope is that I finish top 33% so I can qualify to Vermont next year. I don't know if I ll go but having the option is always a good idea. If I am boom about not swimming absolutely but you can not control the weather. From this I will rest and then focus on 2012

Ironman San Juan 70.3 Race report (6 month later)

2011-08-26T09:09:00.000-07:00

I decided to do this race back in November 2010. There were many reasons 1st it was my bday 2nd it was in my country 3rd to keep me motivated to train during the winter. I knew training on the 40’s for 3 to 4 months will not help on warm weather especially on the 80’s with high humidity. I knew I was not going to pr and the heat was going to be an issue.

Pre race
I got to SJ on Wednesday (the race was Saturday) my mom place where I was staying didn’t was completed so here my troubles began. I stayed 2 nights at my friends house and on the race night at my moms boy friends place. Sleeping was an issue and or my pre race plan was screw up. My mom place is 5 minutes to transition. I did packet Pick up on Thursday and rack my bike on Friday. Did a practice swim and felt good, ran and bike and felt good. If you ever do this race use Tribiketransport
Race morning
Was relax 1 as I knew were to go and what to do since it was m home town. I new transition perfectly. I racked my stuff. I had a friend staying at the host hotel we went to his room and waited a lot as both of our waves were late. At his room we notice how windy it was so we knew that the bike was going to be windy so we had to deal with it.
I head to the swim start with 30 minutes ahead. Was feeling good but the long wait really annoyed me.

Swim Goal, It was no wetsuit swim and I knew this since day 1 because water temp is 78 to 84 all year around. The way I has been swimming I knew I should be around 37 or 38. Swimming in salty water is always good as it help with flotation

Swim=36:33
The Swim was ok not to many bumps. I struggle to get my rhythm going at the beginning. Then I settled and got going. The last 200 meters you have a nice wave pushing you towards the end. It was like rollers lifting you from side to side. I thought it was fun.

T1= 4:57
This was a long run around 600 meters to get to the bike so that’s why the long time.

Bike Goal= this bike curse 46 out of the 56 miles are flat the problem is the wind. On a none windy day it has the potential to be very fast. But that doesn’t happen very often. Also the weather might not help as it might turn hot and humid towards the end. I thought I might pull a 2:45 but with most of training being indoors I knew it will be hard.

Bike = 2:47:02
I knew the course well as I did my first bike ride when I was newbie back in the day. For the first 20 miles there was a nice head wind so you have to control your self not to hammer much. There was a loop before turning back of 16 miles on that you get a good taste of the head wind for 8 miles and then you turn around for the headwind. I passed a lot of people during most of the bike. The last 16 miles were totally in to the headwind with the last being bridges to climb with the wind against. This was the hardest part of the bike as the temperature began to rise up by this time it was 11 AM and in the Caribbean is the sun is out you know is a hot day.

T2= 3:01
It was hot and I knew the run was going to be carnage

Run goal knowing the course and the conditions was Survive and avoid walking
Run = 1:57:04
I had run this course before probably more than 50 times. I am not joking, the problem none of them before riding 56 miles. I knew it will be tough because of the small but steep hills. I began running well but once you get to run near El Morro fort were there is no shadow no people, only you the bay the sun and athletes. After this part you climb back up in what I consider is the most difficult part of the course this 400 meter steep hill kills you. From there is all survival mode and do the loop again. This is a tough run course that is all what I can say is hard and you have to be ready for it. I thought I was ready for it but I wasn’t.

Total Time = 5:28:37 Total 266 of 1195 AG 38 of 138

Nutrition
Honestly I don’t remember much as did race was 6 month ago. On the bike I used Infinit but do not remember the amounts. On the run I took water Gatorade and some gels but I struggle on the course. So may be the coke indeed work.

Post Race Lessons
This was a good early season race. The weather will be tough because you are training for 4 moths on the 40’s. In my opinion this is a most do race the bike course next to the beach. Then with mix colors of the houses is amazing. In terms of performance I guess I might do more training runs on the tread mill to simulate the course especially on the bricks workout. On the bike practice more the aero position on the trainer and focus on power.

With Geoffrey Kennedy who is triathlete and qualified for Kona and is heading over there in 6 weeks. Really great guy and super athelete

Timberman 70.3 2011 race report

2011-08-25T09:04:00.000-07:00

This past weekend I went up to Gilford New Hampshire to participate in Timberman 70.3. This was the free race that the World Triathlon Corporation (WTC) gave after the Miami 70.3 fiasco last year. This was my A race of the year. I was looking to PR or PB how ever you want to call it. I felt in really good shape. As I have been without a job for few months I had to cut my trip short and arrive there the Saturday before the race instead of Thursday or Friday as I normally will do.

Pre Race: I got to Gilford NH Sat around 2:30 PM. This is a really beautiful place. I would say is a most do race in the USA. Packet pick up went fast and head to transition area to do a light workout and rack my bike. I rode the first 3 miles of the bike course ran 10 minutes after it and swam on the beautiful lake for another 10 minutes. When I rode the bike course I knew that it will be hillier than what I expected. On race day I would spin the hills and not hammer it in order to have fresh legs for the run. The swim at the lake is clear and reminds me of the beaches of Culebra PR with the clear water. Raked my bike went to the hotel had dinner and went to bed earlier demolished from the drive

Race Morning I decided to take it easy since my wave was 1 hour and 5 minutes after the pros. I had hear a lot of bad stories about the parking and the traffic on race morning. I drove to transition to see if I was lucky enough to get a parking spot. To my surprise traffic was light and I was able to get a good parking spot around 5:30. I went to transition set up everything, chat with some racers, took look at the pros specially Chrissie Wellington and went to a long line to go to the ports. Since my wave was really late I was able to look at the pros come to transition then wrap up my wetsuit and do a short like 5 minutes but good warm up before the race began.

Swim, goal PR since in SJ 70.3 I swam 36: 25 with out wetsuit I knew that I should be lower since I have been swimming more and trying to focus on technique more.
Swim = 34: 15 (PR)

The swim was nice only a few bumps at the beginning. From there I began to pass a lot of swimmers from my wave and then from the waves ahead of me I was looking to hang of some feet but every time I find some feet to hang somebody from an a earlier wave will appear on the middle I would have to adjust to try to find the feet again. I was feeling strong at the end and plus the small waves were helping a little bit I knew I was in a good pace. To my surprise when I came out of the water I saw 33:55 and then ran to the timing mat for a good swim PR.
T=1 2:45

Ran in to the wetsuit and stripers and already knew that they were 10 to 12 year old kid and 2 older males. They did a decent job but for some reason my wetsuit got stock on my skinny ankles and the older unstuck it. Ran in to my bike put on everything and roll.

The bike goal was to be around 2: 40’s but I knew that it will be hard because of the course.

Bike = 2:53:27

I began spinning the hills and took it extremely easy all the way to mile 11. Base on the profile I knew the biggest hill of the race was there. To my surprise it was bigger than I expected. I saw a lot of people walking their bikes to the top. From the hills I got going but I was cautious no to hammer much because I knew I had to climb back. From mile 13th to 28th it was flat and I was passing a lot of people but being careful because I saw a lot of marshals checking the drafting. Once turn around there was a light head wind that you could feel it was slowing you a little bit. I just went through it with out hammering much. I spin the hills back up. Going down the last 11 at the beginning I saw somebody being carried in to an ambulance and it looks likes the person hit a car. After that cars stuck were anxious and making U turns and not being aware of the cyclist coming down. I just from there decided to play it safely and slow down a little bit and rest for the run.

T2 = 2:19

Nothing uneventful here, knew that my bike had been slower than I expected and the chance of a PR where sipping away. But I was feeling really strong.

The run goal was to pr knew the chance of that was high as the course was hilly but not as hot in comparison to Miami and SJ my last 2 70.3

Run= 1:45:30 (PR)

The run was pack when I began I saw a guy that was running well and I stay on his back as I knew he was in 2nd loop and I was in my 1st . The 1st loop was uneventful I was drinking water Gatorade and the switch the Gatorade to coke. The 2nd loop is when things got more difficult. I was alone in terms in running. Mile 7 to 8 was a gradual hill and I was passing people but I knew that my pace was slowing down. I didn’t had nobody to follow so I can keep my pace. On mile 9 it hit me I was peeing badly and I couldn’t hold it any more I had to stop on 1 of the ports. I lost 1 minute in this stop. Unfortunately I have not been able to develop the peeing on yourself art during the bike and run while moving. Once I came out I was running again and a lady pass me flying and I said to my self this is the chance to push your self she is flying so keep her visible. I focus on that. For mile 9 10 11 I just follow her until we hit the big hill on mile 5 /12 this was a tough incline. I lost sight of the women but was able to keep my form and slowly go through it from there I knew it was downhill from there so I began to push hard all out effort. My calves were almost at the border line of cramping but they hold. I finish really strong cross the finish line. Chrissie Wellington hand me the medal and I ask her if she could sign it. Smiling as usual she did. It was a 32 second PR on ½ marathon of the bike.

Time = 5:18:15 over all 318 AG 39TH

Nutrition
Bike 3 scoop of Infinit on the Aereo drink (27 oz ) (around 400 calories) 1 bottle (24oz) of Infinit around 290 calories. 1 pack of cliff bloks (200 calories)
Note: The Aero drink was really concentrate I did this on purpose to add water in every water station so it would last the whole race. I didn’t finish the 2nd bottle I drank 70 % of it.
Run water and Gatorade in the first 2 water station Then water and coke in all the other 1’s. Calories no idea but they kept me going. I took all the wet sponges and wet cold towels that I could.

Post Race Lessons.
This was my A race of the year I was really satisfy with my swim and run all the hard work paid well. However on the bike I was expecting a little bit more I knew it was a challenging honest course but I know I should have been 5 to 7 minutes faster. I have been training with power this season for the first time and I know I could hold between 190 to 200 watts for the entire race. I decide to go by feeling and use the aero Zipps 404 instead of using the power tap training wheel. I think for this race with the challenging bike course the power is important. From this race I learn the hard way that if you train with power for ½ s and full iron distances you should race by power and not by feeling. When I get a new job I will get new bike fit. Next for me is Nations Triathlon and may be 1 more Olympic tri will depend. Thanks for stopping by.

Thanks to Chrissie who took the last picture of the day before the storm She was getting in to her car

The 2010 Season recap part Deux

2011-08-15T11:05:00.000-07:00

With IM 2010 champ

On August I had to do a last minute trip to Boston to visit my brother. I was able to get in on sprint race up there. It was ½ mile swim (14:56) 12.4 mile bike (35:53) and a 4.4 mile run (31:26) Total 1:25:08. I had a great time up there like the race site and loved the weather.

On October I went to Myrtle beach SC to do the HalfMax –Myrtle Beach tri. I was hoping to see if I can qualify for the ITU long distance champs in Vegas. How wrong I was. The swim got cancel in the mooring due to high bacteria count on the intercostal. In my mind I said ok another disaster is approaching. The make a TT start straight to the bike. After being sit for almost over an hour I went on the bike and you can imagine how my legs felt. It took a while to get my legs going and finally when my legs felt ok boom!!! Flat tire!!! There I was totally out of the race I blew up 2 CO 2 cartridges. After almost 40 minutes a lot of debate in my mind to continue or to call it a day decided to continue and do it as training. I finished the bike on 3:34:04. I went to the run and did it as a good training. I finished 1:51:18. After this I was really frustrated. Everything went wrong but at least I finished and had a good time. Side note the field turn out to be really competitive on all Age Group so if it would have turn in to a great day for me I probably would not have make it or maybe on the last spot but I would never know.

Late October I was heading south to do the Miami 70.3. I sign to this race back in December 2009, I was wasted post IM celebrations and to do it with one of my best Friend. I was looking forward to take revenge after the disaster on Myrtle Beach earlier on the month. How wrong I was again. The Miami venue was great but on the day of checking the bike they didn’t have enough bike racks so you could smell something was wrong. They told to leave the bike on the corners.

The next day bike was in proper place. My wave was one of the last 1’s so I was able to watch the pros swim. The pros began coming out of the water around 30 minutes so I knew it was another long swim just as eagleman. I began the swim and mentally was prepare to pass people up to 5 wave ahead of me. I came out of the water in 42:52. The bike was flat and fast but after mile 15 the rest of the water station ran out of water and everything. Normally I put my own sport drink with me on the bike and I get water at the aid stations. The Aid stations ran out of water and everything before I got there. After mile 40 I began to struggle because I couldn’t take my sport drink any more because was to concentrate. I normally use the water of the aid station for that but without water I had a huge problem. So the last 16 miles was battle to survive and avoid the drafting packs. My bike split 2:43:46 considering the conditions I was ok with it. In T2 I left a full water bottle that was like an oasis in the desert. I drank it completely. The run began with the joke that the first water station was without water again. From there I knew getting water in the run will be tough. I manage to get water through the course thanks to my special some 1. The run was brutal. It was climbing a bridge 8 times yes a nice big bridge that was open to the traffic. It was bad really bad. Finally I finished that tough run in 2:02:14 for a total time of 5:34:57. This race was consider 1 of the top races in the world as it attracted people from all South America and Europe. It was bad run period really bad. At least WTC was aware of this and gave a free entry to any 70.3 race in North America that the participant wanted which actually was ok.

If something the 2010 season taught me is that be prepare for any situation outside your control and have a plan A, B or C.

The 2010 Season recap part 1

2011-08-11T15:04:00.000-07:00

After closing out the 2009 season with a great Ironman debut I hoped 2010 will be the season to get fast improve my ½ ironman times and qualify for the ITU long distance championship that would be in Vegas 2011. Well how wrong I was about improving when elements out of your control appear in all the important races.

I did the National ½ marathon on March 2010. I PR there with a 1:36:10 I knew My training was going in the right direction.

On April 2010 I went to Richmond and did the Duathlon Nationals. It was my 3rd year doing it so I knew the race was tough. It was modified to a 5k 40k and 5k my time was 1:59:39. I was satisfied with my performance as I felt strong on the bike. May be not running a 10 k have something to do with that.

Football legend

On June 2010 I did Eagleman 70.3. This race is the local ½ ironman for most of the people that live in the mid-Atlantic region. It has been going for more than 20 years. The race for me had a lot of trouble. First the swim was off by 200 or 300 meters due to the night tide moving the floaters. I swam 45 minutes and already wondering why so slow. The bike was fast and flat the wind only appeared during the last 10 miles of it. My time was 2:41:54. By the end of the bike the temp was close to a 100. I could feel the heat just in transition. By the start of the run I knew that it will be a carnage out there. So I just focused on finishing. My run was 2:08:39 My total time was 5:41:50.

After the bike

After this race I was disappointed but I learned that you can control neither the weather nor the tides. I did 30 minutes slower that what I anticipated. From this race my total focus now was the Myrtle Beach ½ iron race that was on October.

With Terenzo getting motivation after the race

It has been time I am back !!!

2011-08-10T07:52:00.000-07:00

Have been almost 17 month since I posted. So a quick recap I am still doing Tris I had a great job, got a promotion last year, and then got layoff 3 month ago. I am looking for a new job. So yes I am 1 of the many Americans that are jobless right now. So with a lot of free time I have been training a little bit more than usual for the Tri season. I have Timberman 70.3 on August 21 and nations triathlon on 9/11/11. depending on performance I will decide if I add a race in October or I called it a season and focus on San Juan 70.3 for 2012.

I will post a 2010 season recap and a so far 2011 recap of how thing are going

I hope to stay around for good this time because writing is always a good exercise that some time people tend to forget

NCAA Baketball tournament

2010-04-07T18:32:00.000-07:00

The NCAA March madness ended this past Monday. It was a great tournament because of all the upset. I won my office pool bracket. I picked up a few of the "upset" like Cornel and few more.But was carry me to the win was that I picked Duke all the way to the final game vs Kansas. Many of my peeps ask me why Duke??? I saw them played live earlier in the season when they visited Georgetown here in DC. In that game they lost by 25 but I was amazed on how good they played team basketball and how the dominate the fundamentals of the game. I got the feeling that with 3 seniors (experience counts) and the solid ACC tournament that they had they might had a chance.The played a great tournament solid at both ends of the floor and a great team game. I enjoy watching it and enjoy see in the good coaching all around of coach K. We are in front in one of the greatest coach of all time first the gold at Beijing and now a national championship with a less talented and athletic team. Honorable mention to Butler that also did a great tournament and was a shot away from 1 of the greatest upset in history

National 1/2 marathon race report

2010-04-07T13:31:00.001-07:00

I ran this race last year and I really like it. It is well organize have minimum qualification standard and has not yet get out of control. Is also a good fitness test for the beginning of the season.

On Friday afternoon I went to pick up the bib#. Was my birthday but didn’t do anything because of the race the next day. I chill out the rest of the day. The temp was great and after the extreme cold winter that we had in the DC area. Felt good to have warm weather again.
On Saturday wake up at 4:30 Am took bread and peanut butter as usual and head down to Estadio RFK. Weather was close to 60 and clear. Did bag check and went to the bathroom twice inside armory. Stretch warm up and went out to my corral which was the first 1 after the elites.

Gun sounded and there I was running the first race of the year . The first 4 miles of the race is flat. For the First 3 miles I felt without rhythm and I was struggling with my breathing. Once I hit the first hill I started filling better. Mile 4 to 6 1/2 hilly. Once I pass the 10k I felt really good. Found my rhythm and breathing. Miles 7 to 13 are a few minor rollers up and down. I was feeling great. I passed mile 8 and 10 in PR pace. By mile 10 I knew I had a pr on less I blow up my self. Next 3 miles I was passing people but I began feel the race. I was trying just to keep up. The last 400 meter of the race had a nice incline that slow me down. From there I just cruise to the finish line.
I cross the finish line I was really happy and exhausted. I pr by 3 minutes form last year and I knew I was in good shape for tri season that is coming.

After the race my plan was to have brunch and mimosa with some friends but my stomach betray me and instead was headed home with stomach cramps and diarrhea that lasted for 3 hours. So my bday celebration was cancel. I celebrated the next day.

The stats 1:36:31 Age group 61 – 452 Pr by 3 minutes.

Missing in action and a PR

2010-03-29T15:17:00.000-07:00

I have been missing in action for 2 month now in the blog world. I has been busy with professional responsibility (work)and training for the 2010 season. As I have mention before I use the months of January and February to fully train and no race. That has been the case this year. I have train a lot not tested my self a lot due to inclement cold snowy weather on those 2 months.

But March came and with that came my 31st bday warm weather and the first Race of the year. I did the national half marathon. I did that race last year and I liked so much that I decided to do it again. I was anxious to see were my fitness level was. The race itself is fun with some nice rollers and in downtown DC which is fun. I will write a full review later. But I did PR with a time 1:36:31 which was a great indicator that my fitness is good. Now I will keep up training in preparation for the next race.

I ll be back this week with a race report

Weekend

2010-01-22T18:48:00.000-08:00

My life this week has been really simple Eat, train, work, and sleep that's all. The weekend look about the same. There is a lot going on in the world but don't feel about talking it hope everybody have a nice weekend

2010 Goals

2010-01-16T13:23:00.000-08:00

Instead of calling them resolutions I will be calling them goals because sound and least for me is more challenging.

Triathlon related: break 5 hours on the 70.3 and 40 minutes on 10k

Financially: Reduce 1/2 of my credit card debts and try to cancel 1. I have 3. This is what happens when you do an Ironman. Try to save more than 2009.

Professionally: grow more at my job which I like, I should be managing 2 persons beginning in February, organize my desk at least once a month not once a year and pass an exam that I might take in the spring or fall.

Intellectually: try to read a book monthly and I will be taking a writing course at my work so I can learn something new.

Traveling: try to go to a country outside the US territories are included. So a different country. I have 2 of my best friends in Europe 1 in Barcelona, Spain and the other in Manchester England. Maybe I should begin around those 2 places. This one will be tough because I really have to administrate $$$ so this 1 will be a bonus. If it happens will be late in the year

Help random people in anything they might need. like carrying bags or helping cross the street

Hope 2010 goes well for everybody

2010 !!! I am Back

2010-01-15T19:22:00.000-08:00

Sorry for the absence but my Laptop charger didn't make it to 2010. The first 6 days of 2010 I went home and spend a lot of quality time with my family. I also resume training with a couple of runs and a lot of eating good stuff.
I came back the 6th and began planning 2010 in every aspect. I also order a new charger for my laptop that arrive today. My HR monitor didn't make it to 2010 either so I had to order another 1. Other than the above 2010 have began great for me. Work is great and training also is good the 2010 season is set for most of it. The 2010 goals/ resolutions / themes or how ever you want to call them are almost set. I will be blogging soon, hopefully this weekend and a 2010 season update will come soon too not major changes but is set.

I am going to bed now yes is Friday but .....I am looser jajaja
Happy 2010 and enjoy the NFL Playoffs Like the Ravens and the Vikings and watch out for the cardinals

good night

bye 2009 wellcome 2010 , bye 00's wellcome 10's

2009-12-29T17:58:00.000-08:00

Yes to 2009 is almost over. It has been a growing year for me. I switch jobs at the beginning of the year and I feel I have grow as a professional. I got a new car too. Did and Ironman and Improve all around in the sports triathlon. Negative is the fact also that my credit card has increase significantly due a new car, moving from VA to MD and IM expenses. But over all it has been a great year.
2010 should be even better. Resolutions Goals or themes will be for my next post.

But also this decade is gone a lot of memories and changes have happened. DID you remember the new millennium stuff and the Y2J crap. seems like yesterday.I fact 10 years ago Did you ever imagine doing what you are doing now I am not 1 of those. I was my first decade as a grown up. I have so many adventures that I hope this decade bring them higher

Happy New years Happy 2010 and Happy decade.
For those runners triathlete swimmers and cyclist.
fast times and be injury free

2010 season

2009-12-20T19:06:00.000-08:00

The 2010 season is set.
National 1/2 marathon March 20, 2010
National Duathlon championship April 25,2010
Pacers Running Festival 1/2 marathon May 23, 2010
Eagleman 1/2 Ironman Cambridge MD , June 13,2010
National Club Championship (OLYMPIC distance) or The Myrtle Beach Triathlon, SC October 2, 2010
Miami 70.3 October 30, 2010
Jingle all the way 10k December 12 2010
All DC TRI Club Training TRIs (June,July,August)
a metric century on August or September
My brother is living in Boston so if I go to visit him I might add a run race there

So you want to do an Ironman? be ready to spend $$$

2009-12-20T18:07:00.000-08:00

You want to do an Ironman this how much it will cost you.
Race fee a year in advance 550$$$ plus the active.com service fee which is around 50-60 $$ don't remember.
Traveling. Depending on where you live this may vary but if you flight 200-400 if you drive 100 to 150. If you flight and drive 500$+

Bike shipment if you drive this does not apply. Most airlines charge 100 -150 each way Shipping your bike will cost 110. You have the option of tri bike transport which I use and I recommend that your bike get there in one piece and after the race you just give it back to them.Price 250$$$

Hotels or guest houses. If you live close to the race this don't apply but be ready to spend between 75 to 125 per night. Many race site requires a minimum 2 to 5 nights. Depending on the race.
Add food of 30- to 40 per day
In the IM you will spend at least 300$$ on IM branded because you are going to be an Ironman and you want everybody to know it
To this add cost of running shoes and bike fit during training plus all the nutrition products you buy during training.

So yes is around 2000$$ that you will spend for and Ironman and Yes is worth it

IM AZ Final Thoghts

2009-12-07T17:51:00.001-08:00

Once you do an IM you understand why is so expensive( I think is to expensive). But they give you a first class service at least on the 1 that I did. That race was perfectly run.the volunteers were great. Both Athletes banquets were top of the line. All the aid stations were fully loaded all the time a lot of ports during the run and the bike too. I use them and with lots of toilet paper too. Almost every single detail of the race was covered and believe or not that cost $$$. Also the good video that is put the end of the event less than 12 hours that the last racer has finished is priceless

Doing an Ironman is at least an 8 month commitment is a lot of time and sacrifice your relationships will suffer doesn't matter if you are married with a boyfriend or girlfriend or your regulars friends, not many people understand the quest that training for Ironman can be. Having said that I have receive this question like 10 or 20 times in the last 2 weeks WILL YOU DO ANOTHER ONE?????

The answer is ABSOLUTLY YESSSSS..
Doing that race is an indescribable feeling. Is amazing.
And honestly I think I can Improve my race all around I know I can run a sub4 marathon I know I can im prove my bike 30 to 40 minutes depending on the course and I know I can improve my swimming 8-12 minutes. I also need another year of training and I know Ill be there. If I have shot at Kona probaly not!!! Do I dream about some day making it to KONA .. Who doesn't dream... For Sure I know I can take out at least 1 hour of my time with the proper training and conditions.

When is the next one????
Not in 2010 due $$$$ (next Post), 2011 may be
Which one I am evaluating.

Thanks to all the supporters that read my blog from USA, South America, Europe and ASIA that have let me some comments. I really appreciate it. To of one my readers that cheer for me on the bike thank you so much. and to my friend from las monjas PR who believed in me thank you very much. To all the people that I meet during training thank you a lot to and to the DC TRI people too.

It was a great journey and now is time to focus on 2010.
Some weekend highlights

Ironman Arizona 2009 T2 and run report

2009-12-06T18:34:00.000-08:00

Sorry for the delay but I was busy at work and then sick this weekend.
As I was coming to T2 I was really excited about my bike time so I was looking forward to run the marathon. Temperature was 75 without humidity.
T2 I gave my bike to a volunteer and ran to pick up my bag. My plan for the run was run on my Puerto Rico singlet and on running shorts but since I knew I was having a good day. I wanted to hurry up so I skip putting the running pants just ran In red bike shorts.( My balls and P&^3n3$ regret this for 3 days never run a marathon on bike shorts run it on tri shorts or running parts)Put the my singlet and my running shoes went to the bathroom to pee, volunteers put some sun block and began the run quest. T2 4:12

The Run: I always thought that I could go under 4 with my running background I began pacing my self for that. My nutrition on the run was drink and eat regular things that I know. Things were coming alone great at the beginning I hit the first timing mat or the 3.5 mile mark with a pace of 8:53 or 31:07 I was cruising I did the first loop in that Pace and I was feeling it. (each loop was almost around 8.6 miles)Then around mile 10 my stomach decided to have issues. My body felt warm I had to stop at the port and had to pup. After this stop I felt it and it was hard to get on rhythm I continue and cross the 2nd time mat,mile 12.1 1:51:41 for a pace 9:13, the 2nd segment of 8.6 miles I did it on a Pace 9:22. From there I continue to run and at mile 13 the chicken soup (caldo de Pollo)became available and that got me going for a mile o 2 around mile 15 I began to feel the race and I need some extra food so pretzels and chicken soup became the menu for many water stops. I continue to run in decent pace and stop at the aid station to drink and eat I was going slower but ok I knew that I just had to continue and I was going to finish running strong.The third loop began and I knew I was closer. I just kept pushing and I know I was doing ok because I was passing people. I hit the 3rd mat which was mile 20.4 3:15:56 for a pace 9:36, the third segment was 8.3 miles which I ran in 1:24:15 for 10:09. Right after I hit the last mat I had to stop and pup again!! This time it was really quick and opposite to the first stop this was got me going I began to move a little bit faster. I was moving and began to feel closer I began to do math with my watch to see what time I was going to get,I knew that I was going to be under 11:30 so I just roll, the last 3 miles were hard but I continue. Around mile 25 my friend Courtney of DC TRI and training partner pass me flying. She had a great run. She told me to keep up with her but I couldn't. She disappeared in seconds. I continue and when I hit the turn around to go to the finish hall or the finish path I just was ready to enjoy the moment I slow down began to cheer clap hands and just enjoy the moment a few people pass me but I didn't care I was enjoying the moment. look back So I didn't had no body behind and cross the finish line. Then lay down and kiss the floor. I had conquer the distance which made me really happy. I was exhausted but I was an Ironman those are 1 of the most sweetest words I have ever hear. The final running segment was 5.9 miles were around 57 minutes for a 9:40 pace.The total run was 4:13:02 for a 9:40 pace. The total race IM AZ was 11:28:22
Run by the numbers
3.5 mile 31:07 pace 8:53
12.1 mile 1:51:41 Pace 9:13 (8.6 miles 9:22)
20.4 mile 3:15:56 pace 9:36 (8.3 miles 10:09)
26.2 mile 4:13:02 pace 9:40 (5.9 miles 9:40)
The run course is not flat and you feel the hills specially in the 2nd and 3rd loop
Pics

Ironman Arizona 2009 T1, Bike and nutrition report

2009-12-01T16:17:00.000-08:00

My new Brazilian Camilo drove the bike loop on Friday. Half way through it you notice the false flat that goes on the first loop of the bike. So is not as flat as you think. Also it was windless.
On Sunday mourning it was windy at transition so I already knew that the bike was going to be windy so I had to be prepare for that.
Some stats of race day.
48 degrees at race start
55 out of the water (my estimate)
windy at the beginning of the bike
not much wind at the end
78 the high during the run

So having conditions lets go to T1
I came out of the water went to the wetsuit stripier took out my swim socks and let them do their job. After that I went to pick up my transition bag. Al this took me 3 minutes. When I look to my watch and saw the time and I haven't begin changing I knew that I was in to a long transition. Due to conditions (read above) I decided that I was better with a warm shirt, arm warmers,and toe covers on my bike shoes. MY goal at the bike was to try to stay warm so my body don't use extra energy try to heat up itself. after 8:51 on Transition I was on by bike. I know this was slow or a picnic but I really wanted be as dry and warm as possible for the beginning of the bike.

The bike began nice and smooth for the first 7 miles. I pass a guy and he told me that he wished he had arm warmers and toe warmers. It was cold. When I hit the bee high way it was cold and windy. I was passing people but then with inclines and the wind I began to slow down. I avg speed began to drop and I was going 13 or 14 MPH in mile 12 of the ride and I got frustrated because I thought if it was going to be like that the whole ride it was going to be ugly. For good once I hit the turn around I was flying and now I was hitting 30-32 MPH my spirits came back up and I just roll. The second loop began and I knew what was coming so I was ready. O this loop there was a lot pelotons and the drafting was evident. So I just followed a 40 years old girl that was kicking ass passing to everybody I also notice that the wind was not as hard at the first loop. The wind has slow down a little bit.I hit the turn around 2 minutes slower than my time in IM 70.3 Augusta so that was confidence booster. Coming back I was flying but not as fast as the first loop but fast enough. At mile 63 I slow down to take my special need bag that had a bottle of Accelerade. The third loop began I was feeling strong the temp had rise so I needed to take out my arm warmers and stop for a pee. Entering bee high way I saw a an empty port so I decide to stop there since there was no line. I only lost like maybe 1 minute. I was back on track and by this time the wind was insignificant. I was basically keeping my speed at 19 since my head began to tell don't push because you have a Marathon after. I kept my composure and hit the turnaround. Coming back it was down hill so it was just rolling. At mile 104 coming out of bee highway I began to get a little bit anxious because I had a small crosswind bothering me and my mind began to play with me but I said to my self you are really close keep your composure you are having and awesome performance no needs to hurry. Those last 8 miles came ahead a little bit harder than expected but I went through them strong.
I hit Transition in 5:48:16.
Stats
bike 5:48:16
Avg MPH 19.3
bike Place 870
bike age group place 101

After reading a lot of post from people that had issue with getting food in to the body at a certain part of the race I decide to my nutrition the most solid and natural way possible on the bike. I train with accelerate all year. So I stick to that. So the nutrition on the bike consisted of Accelerate and water the whole race, every 30 mintes 1/2 of a vanilla power bar, 2nd and 4th hour peanut butter and grape jelly Sand-wish. Plus a salty-water mix that my friend Camilo gave directly From Brazil. Is true that I didn't train with it was the equivalent of salt tables only that this was powder and water. Yes I took the risk. It was worth it. The run nutrition was water, gels Gatorade Endurance, chicken soup and pretzels all available in each aid station during the run.

Pics

Ironman Arizona 2009 Swim report

2009-11-30T17:23:00.000-08:00

Since I sign to this race a year ago I read that the swim was going to be cold. Through out the year I was aware of it on a sale back on November I bought a skull cap and swimming boots/socks. I already own a full long sleeve wetsuit
On Friday before the race I did the practice swim only wearing the skull cap and the wetsuit. Swam for 30 minutes and my feet were getting numb.So at least for me I knew that the swimming sock were a necessity. I try to ask is the swimming socks were going to be legal for the race but nobody knew. At night went to the athlete banquet to (which was good with food from Chief Robert of the food network) to wait to see if the socks were legal. The RD said that they were legal so I just left the meeting right there and went to my room to rest because I was really tire and it was cold. The banquet was held outside and I know it is a desert but at 7:45 it was 55.

On Saturday I did a quick swim practice this time with the socks and they made a lot of difference my feet were not getting numb and my whole body was feeling warmer. I had lunch with a lot of friends and then I went to rest in preparation for the big day.

Sunday I wake up at 4:30 local time which for me was 6:30 because I sleep ok till may be 3 AM but it was find.
I arrive to transition at 5:20 set up the last few thing put some food at the special needs bag and did a 20 minute line to the bath, stretch got my wetsuit in and cross the mat and wait for the signal the get in the water. I enter the water around 6:53 7 minutes for race time. Warm up well swam towards the middle of the river to get some current in my favor.I floated relax and enjoy the moment before the party.

The swim began and I knew it was going to be bumpy. Honestly it was bumpy as expected but I heard that after 500 mt it start to calm down. Honestly that's a lie in my case is stay bumpy the whole swim going to the turnaround you couldn't see much due to the sun coming out in your face. So i just manage to swim looking for the floaters. I turn out and look that I was on a good pace so I just continue and began to feel great and in rhythm. The problem was that close to the floaters I was getting bump worst than the start. I was ready bump to every time I was getting touch. I continue and I was feeling it so I just roll. got in to the stair climb and hit the mat in 1:14:02 . I was really happy because I knew that the was the pace I have been practicing for in fact I came 1 minute faster than what I expected.

Over all the swim is cold but with the right protection like I did is manageable. The water is clean but dark. So visibility is 1 foot in front of you. Is a mass start so you have to deal with the bumps. Overall i enjoy the swim and is manageable.

Stats of the swim
Age group
M 30 /34
Swim place in age group 99
Swim place overall 864
Swim time 1:14:02
Swim pace 1:56 per 100 meters

You are an IronMan

2009-11-28T20:23:00.001-08:00

Yes that right I am an Ironman. Last Sunday it came true I cross the finish line in a good time of 11:28:22.It was tough but rewarding. The feeling is indescribable out of this world. Next question is if I will do another one and the answer is yes.I had a great race and I think there is room for improvement.
In the next week I will write posts about the race in each section, post IronMan, What's next, How much financially cost to your bank account do an Ironman. For now I leave you with my final stats of my race.

Swim = 1:14:02
T1= 8:51
Bike= 5:48:16
T2= 4:12
Run= 4:13:03
Total= 11:28:22 Place= 615 Age-group= 84/237
Thanks for the support

Last post

2009-11-18T21:54:00.000-08:00

I ll be heading to Tempe tomorrow This will be my last post before The race. I ll be tweeting before and after the race. This has been and experience in everything. Life changes a lot in 1 year but the goal of arriving to the start is always on your mind. You face challenges Up downs good trainings session bad training sessions good races not so good races put you know it all will helps you get to the start on Race day. SO for the tons of people that read the few that comment Thanks for your support due the amount of training and work that I have had I has been a bad blogger. but you know I never forget the blogging family I promise I ll be better during the off season if my work alouds.. You can follow me at www.Ironman.com my bib # is 351.

Goals for this race are simple
Finish , have Fun and Finish

Spanish
A los que siempre visitan gracias por el apoyo el viaje para llegar a la salida a sido una experiencia unica muchos retos muchos cambios pero la meta la misma llegar al dia de Partida. A los que pasan y leen gracias por el apoyo. Estare twiteando todo el fin de semana lo que acontesca asi que pendiente ...Gracias mil y les reportare lo sucedido la proxima semana .. Mi numero es #351 y me pueden seguir atravez de ironman.com

Un abrazo a todos los quiero

Race week

2009-11-16T17:33:00.000-08:00

Race week is here after a lot of training and sacrifice is finally here. Now is resting, eat well so and visualize my race.
Visualization is really important so you will be really focus and concentrate on it.People call it pressure-ring your self I call it positive thinking.
The mos important thing for this week is stay calm and relax

The Ironman training itself is a journey. You go through so much that only the people that goes through it understand it Marathon training is a peace of cake compare to this.But at the same time is fun and less hard on the body is just requires more of your time. You work really hard on this

I am really excited about this race I am really looking forward to the race

I will POst more this week Don't forget to follow me on Sunday #351

351

2009-11-11T18:58:00.000-08:00

351 is my bib number for Arizona IM .
Training Taper have been great following everything and feeling really good.
I have been really busy at work working extra time.
That explains my lack of post lately
I am only 10 days away from race time I am looking forward to it hopefully I willpost 2or 3 more time before race day
talk to U soon

20 days til race time

2009-11-02T20:24:00.000-08:00

Yes That's what it left only 20 days after a whole year awaiting the big race Taper time and begin resting.
This weekend I had a tough time training due to my car was damage and took care of it not without paying a lot of $$$$ that screw my Saturday long bike ride.So I did the long Run on Saturday and the not so long bike ride on Sunday due to bad weather plus the long swim now Taper begins...
I am really excited towards what is coming and I am really positive about the race
will be back with some thoughts

Rough night

2009-10-29T02:17:00.000-07:00

I ate or drink something yesterday that Kick my stomach and late on my run in the last lap of my run I poop or pup on my self.I was mess up and my sleep has suffer. So here I am at 5:20 writing about it with some good music and thinking on how the hell I am going to work at 7 and how I am going to put my bike ride tonight without proper sleep rest and eating.

Other than this little accident everything has been going great.Training has been good as I am in the late stages of preparation for IM Arizona. Yes the day is less than a month it is just around the corner. It has been a journey in a good way. Training for and Ironman teach you a lot of stuff about your self is tough more on the mind than the body. Everything has been hard in a good way.

I have been a bad blogger in fact because of training and also because the internet connection at my place "free because I don't feel paying for it" work some times and others not.

If you know last week at my home country there was a huge explosion of oil containers. This was rally hard for me because my dad is the GM of the company not the owner so it was really a difficult time for my family. My dad and me haven't had the greatest relationship a father and can have but I can say something he is one hell of a hard worker and I know is a hard time for him because less than 4 month ago he lost his mom. I don't know what caused the explosion just in case you are wondering.

To the people running new-york Marathon this weekend good luck I have been there for the last 2 years and due to Ironman training I wont go this year but enjoy the experience because is something out of this world

Is a great time for sports fans World Series (hope the Yankees don't win) a NFL season getting better the NBA just starting the soccer in Europe and MLS playoffs plus the NCAA basketball just around the corner plus their other sports like Football (which i don't follow due to the stupid crap bowl system) men and women soccer ,cross country and women volleyball.

Have to rest so enjoy your weekend and if you wonder what I was listening go to the link below
http://www.youtube.com/watch?v=1Of8KDaUrdM
they are one of the greatest rock bands of all time from Argentina

not a good training weekend

2009-10-19T18:41:00.000-07:00

It was suppose today a hard training weekend but due to the rain and th 40's turn out to be a crap I did my long swim and my long run but miss my long bike ride and then the 30 minutes run.I was really frustrated with weather because for 5 straight day it was raining and the sun never came. It was suppose to be fall but felt like winter. In fact not a good weekend hope fully next 1 will be better.
This week will be hey to my training as is the last 1 before tpering beging so hopefully the weather cooperates (no rain).
Thats all for now I ll be back later this week

Fall and training

2009-10-12T18:20:00.000-07:00

The fall is here.all day here have been in the 50's so that tells you that is the beginning of the cold chili season in the DC/VA/MD.
With that I did this weekend the Baltimore 1 /2 marathon as a training run in preparation for the IM in 6 weeks or 40 days however you like it more. Is my 3rd straight year doing that race and I love it for some reason. walking through the 2 stadiums before the start of the race and running through all Baltimore is awesome from the ghetto to the nice neighborhoods the park the tiger the music is nice. Don get me wrong is a tough maraton or 1/2 but fun. Coach told to try to run on zone 3 all the way and not go to zone 5 on the hills and I did just that had a great fun race. The time 1:40:33.
On the afternoon I did what 90% of the triathlete in the universe did watch the Hawaii or Kona Ironman (is not a world Championship more on this on another post). Was a great race as usual and watching the performances of Chrissie Wellington (winner)Chris Lieto (bike) and Craig Alexander (winner) and Mirindia Carefree (run) were amazing. It gave me a good mind set for my century ride the next morning. Next morning It was century ride day. My plan was to drive to la Plata MD and do a su ported ride over there but I woke up late? 7 am and I had to woke up at 5 so I decided to do it around here the Montgomery county Frederic county and DC Area. In total it took me 6 hour to do 102 miles with 2 stops for bathroom and eating. I was really Happy with my ride first because I come from 1/2 marathon the day before 2nd it was windy at the beginning and hilly and give a good feeling getting ready for IM.After the ride I did a quick 3.2 mile run. I was tier but I did it in less than 27 minutes so that put on the 9 minute mile pace so wasn't bad. The rest of the day I Pass out period
This week is going to be hard training week as I will put between 20 to 23 hours of training in preparation for the IM. And yes I work full time

I will try to blog about certain topics regarding some currents event but I dont know if will have time due to training.
Happy week

Weekend

2009-10-09T17:46:00.000-07:00

I am heading tomorrow to Baltimore to do the 1/2 marathon as a training run and un Sunday to La plata MD to do a Century Ride. Resting for both events I ll be watching the IM world championship.
I have been training a lot this week and the next 1 and the one after 1 so basically that is my life in preparation for Ironman Arizona that is less than 45 days.

happy weekend

Augusta 70.3 pictures

2009-10-02T17:13:00.000-07:00

Here are some pics from the race
click here from the race
Here are mine

The sun glasses that I have been using in the last few races are not sports sunglasses in fact they are stylish sun glasses that got on sale from Kenneth Cole for 40 $$ a few months ago.I try them once for a practice bike ride and they cover you completely so they have become sports regular glasses and they are awesome.
Happy Weekd and good luck for evreyone that is racing

Augusta 70.3 Race Report

2009-09-30T18:15:00.000-07:00

I left the DC area around 9 with my friends and head down to Augusta.We were flying and we arrive at 5:45 just in time for the last race briefing of the day and packet pick up. This was a smart decision do to the fact base on others reading Saturday in the afternoon was crowded. Went the Augusta Jameson suits which for the $$$ is really nice, is not to expensive. Saturday basically sleep in ate free breakfast from the hotel watched a movie (Rudo y Cursi Which is great!!!!) and head down to transition area around 2. Did a 35 minute ride and a 10 minute run. Then I set up the bike and went for a swim at the river.The problem for the swim was that i forgot the wetsuit at the hotel so I went in without wetsuit to the water. It was 70 degrees and for me that's cold as hell as i was born and raised in the warm waters of the Caribbean. Swam 10 minutes and notice that the current was really strong and that if was going to be like that on race morning we were going to fly. The strongest part of the current was toward the center so I already had my strategy set for Sunday morning. The rest of the afternoon / night I just eat pasta and rested.

Sunday morning woke up around 4:45 ate waffle bread and Peaunut butter and drive to the transition I was there around 5: 50 set up everything went to the port like 2 times and took the shuttle bus to the swim start. Got there went to the port again, put my wetsuit head to the entrance as I was in the third wave.
The Swim: I knew it was going to be fast because of the current They announce that the current was Pushing 1 /2 a knot (more on this later).My strategy was simple get in to the water as soon as possible and go to the middle of the river. It work from there the horn sounded and I went it was a nice swim not many bumps, the water was clean and clear. The only major issue was and idiot try to swim with me or towards me. he hit me twice at the third one I just stopped push him to the left and I continue my way the guy never came back. From there I was just flying. The swim was 27:28.. Super fast in fact 10 seconds faster than the swim at Nations that was 1500 meter remember this was 1.2 mile.
So for those who want to know more of the current speed I did an exercise with my time. knot is a unit of speed equal to one nautical mile per hour, which is equal to exactly 1.852 km/h and approximately 1.151 mph
Knot= 1.151 MPH
1 /2 knot= .575 MPH
I was expecting to swim a 35:30 which is 1:50 per hundred meter and 2.028 MPH
So we have my expected swim time in MPH and speed of the current
Add both of them
.575 + 2.028= 2.603MPH = 27:28 which is 126 per hundred meter which was my time.
What I want to tell is that the make you go fast really fast at least 8 minutes for me and I suspect that slower you swam the more minutes you were going to get. So this in did was a fast swim.

T1 this was the worst part of the race for me because it was long walk on the street and my feet are sensitive to rocks and debris on the street.So if I try to run it's hurt. So I walked slow and got to my bike. Since I knew it was slow already I decided to put my socks on clear that out of the way.
T1 4:13

The bike, was fast my plan was to practice Iron-man pacing and stay in zone 3 as most time as possible and not to go all out. At the beginning of the bike every one was flying and passing me but I stay calm and stick to my plan. There was suppose to be some hills but really the Montgomery county hills are much difficult so really those hills were nothing. This is a fast course on the bike so you have to roll and will be good. I practice nutrition and drink water and accelerate as much as possible and eat 3 power bars the plan was executed perfectly as got almost 800 calories. The bike went great. I hold my self but again the plan was to practice IM pacing.
Time was 2:52:19 for a pace 19.5 MPH

T2 went quick as I just put my running shoes and role.
2:06

The run went great it was flat. Right after transition I went to the ports so that mean that my hydration was great. I knew that I can be around 1:45 time on a good day. for the first 7 miles I paced my self and average 8:18. Then I began to feel the race and started to feel tired but thanks to # 275 the guy has been running with me told me begin pushing and we did that for the next 5 miles we were flying probably around the 7 min mile pace.I hold my self until mile 12 that I got tired the last mile I survived and enjoy the crossing the finish line.
Final time 1:46:05 for an 8:06 minute mile pace.
Total time 5:12:06

This was a great for being a first year event. It has a fast course over all and the city of Augusta is supporting the race really nice. The down part was that I don't think the city and the restaurant were aware about the amount of people that was going to be there. On most pasta restaurant and all others the waiting time for eating was 60 - 90 minutes. Hopefully next year they get more prepare. I recommend this race to any body specially if you are a slow swimmer. I don't know how my 2010 season is going to look but if I have the chance I definitely be back

Happy weekend

Weekend race 70.3

2009-09-23T19:03:00.000-07:00

This weekend I will be heading down to Augusta Georgia for Augusta 70.3.I will be driving in a friends truck/ pick up so I will be the copilot which is good for me that I don't have to be on the wheel. Also It will be my first in the south part of the USA I have been in Miami and Orlando but nothing north of there. I have until Newport in Va but nothing south of there so will be fun to check the Carolina s'. Part of the bike course will be o many south Carolina counties that I have done the mapping process for the flood Areas. So maybe some roads might be close to flood areas that I have mapped. If you are wondering about he floods in Georgia that affected the area it happened in Atlanta or near close too and Augusta is 2 1/2 hours from there so no threat for the race hopefully. I ll be heading down there Friday mourning is an 8 1/2 or drive and be back Monday.

This race my coach told that would be a tune up race for IM Arizona in 2 month. Details is a river swim going in favor of the current basically with 2 turns so it should be fast. The bike have between 1600-1900 of climbing for 56 miles. Based on the video of the course it seems manageable a few inclines but nothing to major. Will see how its looks once there. The run is flat as Hains Point so it should be fun. Coach told me that should be around 5:20's will see .
Goals for the race
A) Have fun and Practice Hydration and Nutrition.
B) Stay areo as much time in the bike and practice IM pacing
C) Swim and Run smooth
D) Hydrate and nutrition

Happy 23 September 2009 because on a day like today 141 years ago the place were I was born try to become free country but an idiot betray Revolutionaries and the spinards were able to counter attack. 141 years later we steel a colony but with a different ruler... Was call the Lares Revolt or El grito de Lares

Training Training and Work

2009-09-21T18:53:00.000-07:00

That's all I have been doing for the past 10 I had Nations and then a lot of Training in preparation for IM Arizona. This Weekend I have a preparation Tri when I head down to Augusta for the IM Augusta 70.3 Goals will come in the next post. This weekend I went out on nice 77 mile ride on the hills of Montgomery County. I went with a fellow blogger and DC Tri member TJ. He rocks on that course as I was always behind him on the hills, we chat a lot about everything and put on some solid hills. Was a great training ride. On Sunday I work and went for a 2 hour run. I did this run on grass and it helped me a lot in terms of recovery from 77 mile bike ride and 15 minutes run the day before. One of the good things about my new area is that is 5 minutes away from the Germantown soccer plex. This a world class soccer practice facility with more than 20 soccer fields driving range pool and a lot of deers. So I am using the soccer fields to loop around them and try to run on grass because is soft surface and helps on recovery.
Also got the newton running shoes and I am learning their Philosophy of running of a more natural form. The shoes are $$$$ but they at least are teaching me how to run efficient. I ran 1 hours with regular shoes and 1 hours with newtons and there is a lot of difference. Go here. if you want more info
So far for me here the Pros
They do make you run smother
all atches, pains or stiffness will go away almost immediately once you start wearing them
They do work if you follow their advices
CONS
$$$$
take time to adapt your body and run form and a lot of concentration
in the beginning you may feel pain in your calf's or upper knees
$$$$$$
The shoe last only 350 to 400 miles not much

If you have the time the $$$$ and the patience to learn the form this would be great for the off season.

I am working a lot because I am in charge of a nice project that requires a lot time but it will elevate my professional live to a new level

Well have a great week and I ll be back with Augusta goals Wednesday or Thursday
And a nice video to end about nice concert that was held at Cuba by juanes in front of almost a millions cuban in " La Plaza de la Revolucion enjoy it was free artist didn't charge and some of the artist were threat to death for doing the concert.

2 of My favorite Artists got nominated for 7 Latin Grammy between them

2009-09-17T19:18:00.000-07:00

I don't feel as writing but I leave with 1 of my favorite artist who just got nominated for 5 Latin Grammy and the last got 2 any QUESTION feel free to ask

With Shakira

He also got 2 nomination another 1 of my favorite

Nations Triathlon Race Report

2009-09-14T17:50:00.000-07:00

The logistics for this race are a pain in the ass but on race day you forget about it.
I woke up at 4 AM drice down and at 5 am I was at DC getting a parking everything went pretty quick. I set up the transition say hello to a lot of people chill out and went to swim area to wait. There was a tons of people. I chill out with some DC tri people while waiting. I thought about the amount of bike on the course. Finally time to get in the clean water of the Potomac for the 2nd day in a row. I did the practice swim on Saturday to try figure out the river currents. Was a great Idea.

The swim as I enter the water I knew that I have to go the out side and look for the second tunnel left wall as the current was going to push me to the inside. This turn out to be a great move as I didn't get any body on my way I had a good clear Path. Going to the turn around was nice and smooth but coming back was a little bit of trouble because of people from the front wave the sun and the current pushing you the opposite way. Yes was something like that. The time was 27:39 23 seconds better than the ITU race that have the same swim course.

T1 was long imagine 4500 bike that's a lot. Time 2:59 what I consider not bad considering the size

Bike: The bike course is fast nice not to technical and some unexpected minor climbs. To my bad luck my HR monitor didn't work neither my speed so I was riding base on cadence effort everything went good until the last 7 miles that my cycling legs decide to turn off.I just survived the rest of the bike.I think the missing work outs because of my move had something to do with my turn off. Time a good but not what I was looking for 1:10:43 avg 21 MPH

T2 a lot of bike coming out while I was coming in. A little bit of trouble getting through the bikes coming out but ok shoes and to roll. Time 1:53

The run is mostly flat through Hains Point. My run has not been there the last month and a 1/2 so this was going to be a good test to see where I was. I was rocking for the first 4 1/2 mile as I was on a 7:14 pace but then I hit the wall and the last mile and 1/2 was slower I just enjoy the last 400 meters and enter the finish line dancing to the music of Eminem 8 mile song to pump the crowd. time 45:26 7:20 mile Pace.

Total: 27:39 t1 2:59 bike 1:10:43 T2 1:53 run 45:26 total 2:28:39 51 out of 350+
Overall was a good race to know where I am standing for my 1/2 in 2 weeks. I was a little disappointed on the bike because I was expecting to be around the 1:07's or 1:08's.The run was good I am just 1 minute under what I was on June. So not bad. The swim was ok I improve but came to the conclusion that the river for some reason makes you go slow. Overall was a good race but not great

Finally the race is well run and organize. If you are looking for a city race this one is really good fun and with all levels of competition. The crowds cheering on the swim and the run turn out to be good more than I expected considering the fact that a lot of people in DC only care about drinking and partying in their free time. So thanks for those who came out to volunteer and cheer.
This Race will become a classic so I recommend it to anybody.

Have a great week

Nations Triathlon Race Weekend

2009-09-11T15:57:00.000-07:00

Ok if you asked me 2 or 3 weeks ago I was looking forward to this race but then something call MOVE came and mess up my training schedule my daily routine and everything. I miss my key work outs last week so my expectations are kind of low right now. I was hopping to break 2:20 but I really don't thing I am there at least mentally.Plus add the fact that there are 6000 people registered, that doesn't mean all 6000 will start I expect around 1500 to be missing due to injury, not training or party all summer long in the DC Area.You add those 4500 to small roads on the bike and you know there is going to be some traffic on the bike will see how we deal with it. In the positive side I am on the first age group wave so that means I shouldn't have the crowded streets, hopefully. This race is well organized so should be fun to be part of it.
So Goals for this weekend are simple,
A)have fun
B)try to improve
C)see were you fitness level is
D)Have fun !!!!
E) get your mind set to IM 70.3 Augusta in 2 weeks

Good luck to every one doing IM Wisconsin and Nations hope to see my bloggers friend over there

The weekend

2009-09-08T20:01:00.000-07:00

The move is done I am settle in my new place. Now back to focus on training and racing my last 3 triathlons of the year looking forward to all of them.
Here are some pics of the new place how its started and how it ended.

That's how I spend all my weekend

New Home

2009-09-06T19:59:00.000-07:00

if you follow me on twitter you know that I was moving. The reasons behind this move were many. So here they are I move to the DC area more than 2 years ago for a job and to live in a true city with a metro (train) and good public transportation system in general and well to try to live with out a car. On March of this year I landed a new job with a good company and better $$everything. The only bad thing was in Gaithersburg MD and me living in Arlington VA was kind of far without a car. I try to do the metro trip and it was 3 hours a day and 10.50 each day not worth it On May I took over the my brother car who was finishing school and began to drive up there. the commute on the mornings was not bad but in the afternoon was horrible, over an hour. On June my building told me that they were rising my my rent 100$ so with a high rent of almost 1200$ a car that's pay 225 plus insurance and gas expenses. I said to my self I needed to move to save a few $$$$. I began looking close to my work because I was not going be driving more the 25 minutes for my job because that goes I against my belief at least for now.I landed a good deal and place in Germantown MD. is only 10 minutes from my job and is close to a nice pool and some good back roads for cycling and many school tracks for running. I will be in the DC area just 20 miles north and living the suburban live. So from Arlington VA to Germantown MD is my new location.
I am really positive about this change in terms of commute and to save some $$$ as for training. The only negative is that there are not to may places to go out so my social live will be worst than what it is already.
about training before today it consisted on packing lifting carrying and climbing stairs. Not good when your next race the week after a move but more on that later.
Happy free Monday

I am alive

2009-08-30T19:43:00.000-07:00

I haven't post in weeks because I don't have internet access at home because I am moving. I did a century ride 1 week ago and this week had solid training. I am alive missing the blog world. and friends hopefully the 2nd week of September I will post more and back to normal September will be a race month as I will be doing Nations tri and Augusta 70.3 I will write more later hope all my blog readers and friends are doing great
happy week

I m back

2009-08-10T19:27:00.000-07:00

Well again I have been missing in action the reason or reasons are: I have been training a lot, All sorts of web address that have a blog on are block now at my work (wonder why) I have been celebrating my team championship since last Monday Do I said I have been Training.
Thats all about I have been doing working and training eating and sleeping.

This week was my first week of IM training it was hard but good I put a solid week and I am looking forward for the next 1.

I promise Ill be back with some interesting news later this week

Champions

2009-08-04T18:40:00.000-07:00

Enjoy the video is long but enjoy it this why Basketball is good

Missing in action

2009-07-30T18:09:00.000-07:00

Ok I have not write nothing on a while. Last weekend I went back home for a nice short weekend vacation. I spend time with friends and family. I drink 653492 Medallas (local beer)and have a lot of fun. I had a great time saw my aunt that I have not seen in 15 years and met his younger son. It was a great family weekend. Training didn't happen as my coach told me to do some light training over there. Multiply by 10 the word light and that's what I did no mucho. Next week I begin my preparation to IM Arizona officially. Its going to be 16 weeks of hard training. Looking and not looking forward.
I am moving close to my job in a month so I should have more time to train because my commute will be 10 minutes each compare to 45 minutes that I do now looking forward for that.
In terms of sports August is a slow sport but IAAF world begins in 2 weeks the swmming worlds are now and the worlds basketball championship qualifier for this side of the world is at the end of the month.

Have a great weekend and promise be back for more

Love the summer

2009-07-14T13:10:00.001-07:00

Have you seen how nice is outside this day enjoy it is the best time
About me I had the second dc triclub training tri this past Sunday and I went 90 seconds slower than the first one. My heart rate was up most of the race. I had a slower run and a slow transition. The day before I ate like a pig had put 14 hours of training that week. So I guess all those factor influence and honestly my mind wasn’t at the race. But after all is just a training tri.

I talk to my coach this weekend too he is really happy with my performance. Explain my next step in training. He is giving me 2 weeks low really low training before we began building for IM Arizona. I have a nice trip going back home for a weekend. That one will be no training at all so that’s good and I am looking forward to that so I can visit some family and some good old friends and bars. Also if my team make it to the finals I ll be going to a game of them which I am looking forward to it.

The posted video and is from my team advancing to the semifinals hope you enjoyment

This is what I miss sometimes

2009-07-13T17:47:00.000-07:00

My team for more than 20 years

Current Events

2009-07-07T10:53:00.000-07:00

I have been training a lot this days. Nothing new

The Tour of France is up rolling and is going to be awesome and Contador who is the best in the world will be screwed by Lance. Don’t get me wrong I am big fan of Lance and I am hoping the best for him but base on yesterday actions I have that feeling.

Copa Libertadores Final is set Between Cruzeiro( Brazil) and Estudiantes (Argetina) will define who is the best team in this side of the world. Yes They are way much better than teams from MLS and Mexico. Next 2 Wednesday you should follow this games, Fox sports will be broadcasting. At 8:30

For those basketball fan there is 19 and under world championship going right now in New Zeland. The level of play is really good. Argentina Australia and USA should be the top 3. Go to FIBA.com to watch highlights.

Volleyball fans, beach volleyball AVP and Fivb tournaments are in full force and thanks To NBC Universal sports the true fans are enjoying a lot of games. Indoors the World league continues every weekend with matches throughout the world. Brazil as usual is 1 step up the rest. This week also world qualifier begins in Puerto Rico both men’s and women with PR Canada and Mexico. PR should advance easily in both.

The Honduras situation is really bad. I am in favor of Zelaya and I think the USA should back him more but of course since the right did the bad thing the have not be that outspoken about it. They are with Zelaya but not totally outspoken about it.

Finally Michel Jackson was a great artist probably the best of all time. But he did a lot of wrong things. I don’t totally think that there are more important stuff on the world right now than having all the news covering his memorial service.

Happy Tuesday

Global ride video review

2009-07-05T18:54:00.000-07:00

A few months ago I got contacted by Global Ride to see if I can do review of their training videos from Hawaii.I agree to do it. This training series contains 3 videos.Stren Durance, Oceanside ride and Maui Rollers. Each one have a different type of training purpose. Let see how their look.

Each video begins with a screen like this

It ask you music or no music or the bonus section of each video (more on this later) What ever you decide brings you this

If you decide coaching is up to you but if you decide it this are your options

You decide which language you want.
The only nos so good about this is that at least on my tv is hard to understand coaching with the music but again I don't have a surround system or a home theater to play with it. one or the other is better and you understand it perfectly.

The first video is stren endurance and is coach by pro Matt Reed who I met a few weeks ago. The video show different type of terrains and basicalay you have to hold your cadence in all of them the views of different parts like Lahaina and the Maui cliff climbs are awesome. This is a great video for off season training or a rainy day that you want to do a solid workout.

The Second Oceanside Ride the footage of the beach are so great that honestly at least for me is hard to concentrate on the coaching. It is coach by Australian Nicci Heath who is a level 1 coach in Aussie land a Grade A Elite division racer. Just to say this is my favorite video of the 3 beacuse on the footage.

The Third one is Maui rollers well I call big hills this a good one in terms of a good hill workout trust me you pay the price. Is coached by Gene Nacey who is the founder of global ride and a spinning coach. The footage take on a nice Tropical Rain Forrest with some rain and a lot of vegetation. really nice.

All this videos end with some nice photos shot that the global ride have taken during they adventures is worth of seeing them while you cool down.

Each of this 3 videos contains a bonus section that include pilates, yoga and strength training for cyclist. Honestly I love the Pilates and Yoga section because I am a lacy to do this. This 2 bonus section have helped me a lot in term of flexibility and core strength they have become part of my weekly training. As for the strength training I wait for the off season to do it and let you know how its work.

Other uses that you can do with this videos if you ever have a cold winter party with friends over your house you can put them as part of the decoration while you host, it will remind everyone to take a vacation soon and forget about the winter

Over all the 3 videos are great they will help you improve over the offseaon at least for me the bonus sections are a plus and they do work in matter of weeks.
I highly recommend this product if you want to improve and forget about the winter in the offseason.

Montclair race reprot

2009-07-03T16:12:00.000-07:00

I know this late but work training and laziness kept me from posting it.
This Race was suppose to be my first race of the year but with the appearance of the ITU race became the 2nd.It was a setup events race so I knew the logistic were going to be a problem parking 2 miles form the Transition area getting the number a huge 20 minute line, 10 portopelly for 600 people.you know.
1 good thing was that the place were my bike was the last rack and the last row so it was easy coming of the swim.
swim 1000 bike 20 miles run 5 miles
The swim was non wetsuit as water was 85 began decently crowded but I was with people so I was feeling good on the turn around I saw some people that I knew they are good around my goal so I try to stay with them all of the sudden for some stupid reason I forgot to spot them and instead spotted the floater and began going toward it the problem was that I spotted the wrong 1 and began swimming towards the start when I noticed this I was away from the pack I swam back but was behind I think I lost a few second on this my time was 20:14 I was out of the water in 20 so not bad a little bit behind my expectations but no bad compare to last year
T1 went nice and smooth as I was on the last rack and I didn't have to wetsuit
T1 1:32

The bike started on a nice hill before going on the loops my computer didnt work so I just smashed there were to nice hills 1 that little by little were you down I passed a lot of people It went a smooth although my legs felt tired may be from last week.
The time was 53:05 for 22.6 MPH (PR)

T2 was easy as 1:07
Run the Run began on a nice hill (same as the bike) I just when there easy on the hill and then began pushing it then different form last year there was a trail part that caught me offguard I took it easy as I wasn't sure of the terrain. This cost me like 30 seconds then you hit the start hill so you slow down.after that I pushed hard till the end.the final time 37:10 for a 7:26 pace

Total time 1:53:06
Overall improve on everything compare to last year and a total time of 13 minutes
Finished 10th on my age group 30-34 so not bad. It hard on the body race back to back weekend but the effort was good so I was really satisfy with my performance. Although the swim need a little bit of improvement but that will come with time
Stats
Swim 20:14
T1 1:32
bike 53:05
T2 53:05
Run 37:10
total 1:53:06

Race goals

2009-06-26T17:50:00.000-07:00

This is my second race in the same amount of weekends. I am doing this race as a refund from a race that was cancel last year.I choose this one because was close to home, 35 minutes drive the course is nice and I did it last year so I can compare results and see if I have improve or stay the same. Having said that last year I had a really bad swim a regular bike and ok run. the distances are the same for this year 1000 m swim, 20 miles on the bike and 5 miles on the run. Last year I did 2:06. I would like to shave 10 minutes of that divided like this 5 minutes of the swim 3-4 minutes of the bike and 2- 3 minutes of the run.Let see how it goes as I know the course is simple and I know it. Which me luck
here are my splits form last year
swim 00:23:29 t1(picknick)02:55 bike 00:58:36 T2 01:24 run 39:52 total 2:06:15

highlight weekend

2009-06-24T18:49:00.000-07:00

There was a pro race here and that means all the Elite athletes of the triathlon world were at DC. Every time I know that a pro team is here specially one that I like I find were they are staying and try to know them after all here they are not celebrities as in their countries. So The elite triathlete were no exception so I went on the goal to meet as many as I can.

Let the pictures tell you how was it
Athletes javier gomez Brownlee, german USA Matt Reed Huntler kempler Andy Post and Brzilian Reinldo Coluci, The mayor of DC Adrian Fently and of course me

ITU race report

2009-06-24T11:30:00.001-07:00

ITU race report
This will be the first of 2 report the actual race and the highlights of the weekend will be the 2nd
My race

A lot of speculation has be going about the swim but I always was confident about the swim was happening.

I was in wave 3. I was able to be 1 of the first one on the water and try to spot my self as far right as possible in order to avoid congestion. The swim started and it was packed but not that bad. The water temp was 72 degrees not to bad. This swim was slow in general because the visibility was hard inside the water and out side too at least me couldn’t spot the turnaround. I was feeling good as I passed a lot yellow caps. I came out of the water feeling good I checked the watch and said 27:47 I was ok with the time but not totally happy until I watched the pro race and they swam slow also then I knew it was a slow swim. Time 28:02

The T1 was a little bit slow as you have to run 150 meter to be at the bikes and I had and issue with the wetsuit as it get stock on the side of my leg where my chip was. Once solve the issue I was ok to go the time 2:22

The bike was great as we can ride through all the Dc street without a single car that was great I was feeling great and I thought that I should be able to broke 1:12 that was my projected goal. When I did the 1st loop and saw that my time was in the high 33 minutes I knew I was having a great ride I continue to push on the 2nd and maintain the pace as I new I had it in the last ½ mile I decided to spin since I knew I had the time already and start getting my legs for the run. Think it was a smart decision as I have read about it
Time 1:09:02
The T2 was fast nothing major happened 1:14

The run went great I let the body get come back from the bike ride on mile 1 and then went business on mile 2 the next 3 miles I was pushing and feeling good around mile 4 I had slide cramp on my left calf so I decided not push and just keep the pace I continue on I hit Pennsylvania avenue I was a little bit tier I have give out my best effort and decide to cruise a s I checked the watch and I knew I was doing a PR by a lot of minutes and have accomplished all my goals. Run time 44:15
My final time was 2:24:58
As I checked the time at the website I got a penalty on for positioning so if you want add me 2 minutes. I guess I was trying to avoid drafting or the Marshall decided that on a crowded road of bike you can’t stay on the ride t much If you want add the penalty add it I am not as I was trying to avoid drafting and staying legal.

The race was a great performance for me in terms of my fitness level how my times has been on the training sessions. I thought could swim faster but as I saw also a lot of slow swim times so I guess it was a slow swim even for the elites. My coach was really happy with my performance and all my goals were accomplish. This was my first real tri of the season ( I did a training Tri 2 weeks ago but I don’t count that.) I was really satisfied with my performance. Next Sunday I will be at Montclair tri that is a small tri in a residential area in the suburbs of VA. I will write the goals on Fridays

Stats
Swim 28:02
T 1 2:22
Bike 1:09:02
T2 1:14
Run 44:15
2:24:58
Penalty 2 minutes
2:26:58
Age group 15/40
Gender 95/270

Racing Weekend 1 of 2

2009-06-19T12:23:00.000-07:00

Ok so I am racing this weekend at the ITU dextro energy stop at Washington DC. There is a lot of hype about this race because all the ITU top guns are going to be on the start. Javire Gomez Simon Wintfield, Brad Dougtherty Jan Fordeno, The Russian and French guys plus the USA athlete Andy Potts Jarod Shoemaker Matt reed Huntler Kempler among others. Same Story with the women . This race will begin at 9:00 am men’s women 11:00 AM and they will be live on the web ITU web site and NBC Universal.

But before them there is going to be an age group Olympic and sprint race beginning at 6:am. I will be doing the Olympic. This is my first race of the season and it will let me know how my fitness level is. I have done a few Olympic races but always with the * that distance are not well measure are longer or shorter. This being an ITU race I assume that distance should be well measure. And as any athlete I have goals for this race

Goal 1 is finish the race in 1 piece
Goal 2 break 2:30 as I have never broke 2:30 on an Olympic race I have been around the 2:31- 2:33.
Goal 3 If I have a solid race be around the 2:25, This is a long shot as I have the perfect race in all 3 disciplines plus good transitions and that something that is not under your control. For example is T1 is a run from the river to the bike of around 400mts you know your t1 is going to be at least of 2:30 minutes. So will see.

I don’t put on age group goal as I think that’s relative because it matter more of how competitive the field is and how is your experience. This should be done by points or categories just like cycling. But USAT have other things in mind. Don’t know what.

So I don’t care what my age group place will be, What I care is about improving my performance.

Sunday afternoon Italy plays Brazil at 2:30 so that should be a good soccer to chill out with a beer and recover from the race.

Have a great weekend and good luck to everybody who is racing

Next weekend race Montclair

Taper week

2009-06-15T18:04:00.000-07:00

After a hard training week hard to be able to complete the workouts due to rain and thunderstorms this week is about resting the body and get ready for the first official race of my 2009 season. The last 3 month I have been training really hard for this first 2 races.check on the side is the ITU race and Montlclair. I am enjoying this taper as it helps me focus and relax the body and the mind. I will post the Goals on Friday.
LA won the NBA Kobe learn the hard way but he deserve the title.
The FIFA Confederations cup is going on right now in south Africa as preview for the 2010. Enjoy the games most of them will be at espn and live. there are 3 teams for 2 spots in the finals Spain Brazil and Italy. I am dreaming of a final of Brazil and Spain.
3 weeks till the tour of France

thats all for now enjoy your week

Weekend recap

2009-06-08T18:02:00.000-07:00

The Dc tri club training tri went great I had a solid race. I improve in every discipline. The swim was a little bit slow because I didn't warm up but steal was a good time for me I was around the 7:30's for 400 that is slow but I improve from the last time. the bike was solid for me I thin I was avg near the 21 MPH so was an improvement.The run was solid as of the bike I ran 7:00 mile pace and that is the fastest I have ever ride of the bike.People were telling me that I finish in the top 10 but I don't care because it was a training Tri to practice, specially the transitions and simulate a race. The distance was 400 mts 16.8 miles on the bike and 3.2 miles on the run my on official time was 1:21:30. The splits I put them when I have it. After that the BBQ was great I hang out with a lot of people and had a blast.

In the afternoon I went grocery shopping an looking for apt since I want to move to a less $$$$ place. On Sunday I put 43 miles on the bike and then in typical rainmaker style, went to the homestead farm and pick up a lot of strawberries. I had a blast getting the strawberries now I have a lot so I will be eating smoothies a lot. Other than that had a great weekend over all.

I watch many of the soccer games on Saturday night getting ready for South Africa 2010.

Only 2 weeks till my first real race of the year the ITU race so intense hard training this week getting ready for that.

Have a great week

Training tri weekend

2009-06-05T09:56:00.000-07:00

Sorry for the absence have been busy with everything. But I am back.

This weekend I have a training Tri. Is a modify sprint hosted by the Dc Tri club. The coach told me to do it as is short and not hard on the body. In don’t count it as an official but I have some goals. I did the same course in 2007. On 2008 I didn’t do a single one. My time in 2007 was 1:30:51 my swim at that race was really slow like 8:10 or 8:15 so I will like to see if I can go under 7 :00 in 400 meters is steal slow but is an improvement as for the rest honestly have fun because is training and the big ITU race is in 2 weeks.

Is World Cup qualyfing weekend with a lot of good games. USA vs Honduras Mexico vs el Salvador Argentina vs Colombia Uruguay and Brazil so Saturday should be fun

NBA finals are on LA should win in 5 or 6 games because they are the better team and Jamier Nelson is back with Orlando and take shots away from Lewis and Torkuglu .

The Inside Triathlon magazine have a great article on ITU race and the whole triathlon movement in the DC area I encourage everyone to get the magazine and read it is great

I have been training a lot a lately and working so that may be my lack of blog but I promise I try to get better

Have a great weekend and good luck to who ever is racing

Great weekend

2009-05-26T07:25:00.000-07:00

This weekend was great I did everything I had on schedule, all my training, going to Boston, getting a car, driving back for 8 hours. It was just great.

The 8 hour drive was the big thing as I get to see Rhode Island, Connecticut, and NY. The rest of the trip I have made it a few times. NY is really confusing so you have to be aware of not getting lost. The trip was really smooth and I was at home in 8 hours with 2 stops included. I left really early from boston at 6:53 so that was a factor.

My training was Friday easy run and bike, Saturday 30 minutes of swim and 2hour bike Sunday 1h 15 m run Monday brick 2H15minutes bike 30 minute run in hot and humid day.

As for sports is a great time of the year as a lot of good sports are being shown on TV.
I have a few comments that I want to make
NBA playoffs, both series are good. The Denver LA series is really good and Denver have a small advantage when they play on their home court because of the altitude. Yes that affects seem like not many commentators talk about that but is really hard to play 2 games in 3 days when you are not use to that. I think LA will prevail because of the home court advantage. The Cleveland Orlando series is more complex as Cleveland core of players need to step up because as long a Lebron keep putting 45 points per game they are not going to win. That is the key for that series. Lets hope that the Black hand of the league doesn’t show up late at games. The black hand are the refs controlled by the Stern and company as they are counting the millions that a Lebron Kobe series will bring to them in a recession were 75% of the teams are broke.

Tomorrow the biggest game of the year in Soccer is play. The champions league final from Rome. Barcelona will face Manchester United. I f you are a true fan like me I will get to wok early so I can leave early to watch the game. Should be a great game as both team are full of superstar as Manchester have Ronney C Ronaldo and Tevez and El Barsa have Messi Eto, Henry Inesta Xavi Puyol. The game is at 2:45 pm on Espn 2 and espndeportes. Who I want to win el Barsa. Who is winning to close to call.

El Giro of Italy is great and yesterday performance by Carlos Sastre was impressive. Should be a great week to watch the final duel between Menchov Dulluca Basso and Sastre. Thank Universal sports. Just add the world volleyball league to your scheduele and I will be really happy

This week I begin the final training block for my first race of the season will see how it goes

Have a great week

Memorial trip

2009-05-22T11:50:00.001-07:00

So for me this weekend is mix feeling 2 years ago I moved the DC NV SM Area for me is the same. So far everything have been good. Of course with high and lows as everyone life. So my trip for this weekend is going to Boston again to pick up what is going to be my car a.k.a a problem. Cars are a bad necessity but in my case I need one. Such instead of getting a new one I am getting a use one by my brother. So will see how this new problems comes. My Plan is get tomorrow to Boston and leave on Sunday driving all the way to DC is suppose to be an 8 hours drive but consider traffic of Connecticut and Delaware MD Pennsylvania area I expect a little bit more than 8. That my adventure plus training.
Run and bike today
Swim and bike tomorrow
Run on Sunday if I have energy
Memorial brick on Monday let see how things goes

Happy long weekend

Update

2009-05-19T10:42:00.001-07:00

Update

I was able took put all the workouts together but it took me an extra day due to unexpected laziness, tiernes, sleepiness what ever you want to call it. By the way thanks for the comments I didn’t know a short post will got some nice reviews. On Friday night I train really hard I swam and biked. I went to around 11 but due hungry monster inside of me I woke up at 2 am starving I proceed to eat and back to bed then at 4:30 a drunk friend called me to talk to me about his love drama. I ended up waking up at 10:30 took some breakfast watch the giro live and went back to bed at 11:30 until 3:00. So when I finally decide at 5:00 to go for my run the rain and the wind decide to show up and really I was not going to try it. So I took and obligated or needed rest day.

On Sunday the rain stop around 10 but the wind continue so at noon went on the bike.For the 2h:45 and 45 miles was a good hard ride due to the wind, but you never know is the wind will show on race day so it was a good to practice. I got home rested and went for my 3000 yd swim which was slower than usual. May be the bike ride had a little to with it.

Yesterday was suppose to be my day off but since On Saturday I took 1 and the weather was great for running I went out and put the 2h15 minute run for a total 16 miles. I felt great most of the run was on zone 2 and the last 3or 4 miles were hard a the track.

This week will be recovery week for me and then start the hard training block for ITU race in about a month.

The NBA playoffs are great and Boca is on the Copa Libertadores what else can be

Have a great week

Weekend

2009-05-15T07:06:00.001-07:00

Training weekend
This weekend simple sleep, train rest train and rest and go to the grocery store. Easy and simple. There is not much going other than that. I will watch the Giro and the pair of game 7 that are going to be shown. Other than that not much. Hopefully I can put rest on my body as I am feeling it right now.
The Training 2 hour and 15 minute run Saturday AM 3000 YDS swim PM
Sunday bike 3hours and hit the gym
Simple right

Happy weekend

Pacers running festival 1/2 maraton race report

2009-05-12T06:27:00.000-07:00

As I previously posted I was doing this race for fun and to support my community race. This race last year was known as the battle of the boulevards 10k but I think they switched due to the amount of people that ran it last year and they lost control of it. So the decide to do a 5k and a ½ marathon and that will divide the people. That was exactly what happened at 8:00 around a 1000 runners went out for the 1/2 . I had a friend that was doing her first ½ marathon and I told her that I would run with her the first 3 minutes of the race. So we started at the back and chat for a while. After like 4 minutes I continue my way. The first mile and a ½ is down hill so I just cruise on it had a blast. Then I continue to enjoy the view, pass runners and checking my HR to be in zone 2 on less there was a major hill. I hit the first 5k in 26:40 for an 8:34 pace. I wasn’t that fast but since ½ of it was a down hill it make is you go faster. I continue roll enjoy the Pentagon the trees the GW parkway and the beautiful day for running that it was. I hit the 10k mark in 52:47 good for and 8:27 pace and a 2nd 5k of 26:07. After this is that the race run get challenging due to a nice hill and nice breeze. This course was good because it was turn around course and you could see the people. I saw my friend a few times and cheer up. This 3rd five 5k have a nice hill near the one of the pentagon monuments for the locals is where Columbia Pike begins. Yes sorry about my lack of cultural information but there is like 300 monuments in the area and I don’t know all of them. The hill was steep but I felt ok they were giving power gels and water and have some nice music to pump you up. I rolled over that part and hit 15k mark for 1:18:36 for and 8:25 pace and a 3rd 5k of 25:51. This was my fastest 5k of the race weird because had a hill but I take. By the time I hit mile 10th I was on pace for 1:50 so I thought about pushing the pace to go under that time. But The breeze had other plans I said to my self in the turn around after mile 10 I will start to push. Wrong!!!! once you turn around you had a 30 MPH breeze right in your face and will last for the remaining of the race. It was like if you were running and somebody was grabbing you by the back. It was blowing. So instead of pushing I just go with flow start laughing about the wind and enjoy. I hit the 20k marker 1:44:49 for an 8:26 pace and 4th 5k of 26:13 was slower than the 3rd one but the wind had to do with it. The last km was the same wind and a nice small hill at the end. I enjoy the course continue to pass a few more runners and got to the finish line in 1:50:07 for an 8:24 mile pace and 5:18 last km.

The finish line festival was great with a band playing tons of bananas and lot friends.
This race was great because it was in my community I didn’t had to drive have a lot of water at the stops the course was challenging but friendly you have a chance of a pr if the breeze behave. I really like it and was well organized. This is not the a senic course is basically run on parkways that on week days are crowded by cars. But I liked and recommend it to any body that wants to run a ½ marathon.
Great run

Stats
Place 227
5k 26:40
10k 52:47
15k 1:18:36
20k 1:44:49
½ marathon 1:50:07 pace 8:24

Weekend Recap

2009-05-12T05:32:00.000-07:00

The weekend was great in all aspect.
Saturday I went to Heins point for a 2 hour ride. Over there I was involved in a small accident as a 225 lb female rugby player almost ran me over with her car because she was pist due to cyclist not allowing her to move fast. She was near me and instead of putting the signal to turn to park she just make a right and park. I was able to hit the breaks and slide so nothing major happened just a small fall. The b&^%$#$ didn’t even said that she was sorry and basically said it was my fault to be so close to the car. At that moment I wanted to punch her as everybody (Thriathletes in the area) saw that it was her fall. The bike was ok and I was ok. About punching the girl I might have had a the loosing part as that girl was huge like my height but at leas 60 pounds more. After the episode I was wondering if something had happened to me what her reaction will be it. I continue my workout, bike for 34 miles and ran for 3 1/2 miles. In the afternoon I went to the pool and swam 3000 yds. At night I watched the NCAA volleyball national Championship game between UC Irvine and USC it was a great game.

On Sunday I woke up at 7, eat something really quick and ran to the start of the ½ marathon that I was doing. Its great when you can jog to the start of a race that you are doing. Details of the race will come on the race report after this post. My time was 1:50:07.

After the race I hang out at the finish line with and met with some friend. Then most of those friends went out to DC to have a nice brunch by 2 most of them were really wasted so we left as I had to go to the pool to do a workout that I miss on Thursday due to work. Got home took a nap and went to the pool. After that I just enjoy the GIRO of Italy and the NBA playoffs.

Other notes The NBA playoffs and NHL Playoffs are really good. The Capitols- penguins game last night was really good intense and a great battle. I am not a Hokey fan I don’t even know the positions but the game was good. So I recommend everybody to watch game 7 tomorrow because is going to be wild.

Also the GIRO of Italy is underway and is being broadcast by NBC Universal sports so if you have chance check it out

As you can see the weekend was full of action and I have a blast

Have a great Week

Racing ????

2009-05-08T07:53:00.001-07:00

So I have a race this weekend. Yes kind off. On Sunday I ll be running the a Pacers Runing Festival aka Arlington ½ marathon. This race will be another long run for me. So I can take it easy for the first mile and enjoy the race and the people. Since I have hard workout on Saturday, coach told me to take it easy on Sunday. So the pace will be lower 1:50’s or upper 1:40’s. Training has been going great this week as I am back on track.

Its May so the sport world full force with the NBA Playoffs were the LA – Houston series is taking center stage. The other 3 series are good but have not been physical jet. Enjoy games 3 – 4 this weekend. NHL fans have the Capitols vs Penguins at center stage. I don’t know a crap about Hokey but those 3 games have been exciting. In Soccer the MLS is getting good and my DC United are in 1st place they go against Toronto tomorrow for to see who will be at first place at the end of the weekend. All Europe leagues are coming to an end this month so expect good games the next weekends. The champions league Finals between Barcelona and Manchester United will be May 27th and that’s is the most important soccer game of the year. In South America we have the the Copa libertadores in their knock out stages expect good games there. If you are a fan of volleyball Saturday night on ESPN 2 they have the Volleyball NCAA men’s final between USC vs UC Irvine expect a good one. Finally if you are cyclist fan The GIRO of Italy begins tomorrow and Universal sports will be covering it. Thanks Universal you are picking up good events.

That all for now Happy Mothers day to all the moms and good luck to who ever is racing.

Happy weekend

Back to normal

2009-05-05T18:33:00.000-07:00

After a wild family Weekend I am back to normal. Training this weekend was limited to running due to watching my brother playing his lasts baseball game.
MY brother is a great athlete.He also is a great baseball player and was the captain of his college team on his senior year. Unfortunate he got and injury 3 weeks ago on his knee. He have a torn ACL and a meniscus tear so he is getting surgery at the end of the month.It was a really emotional weekend for him as he know his career is over he have been playing baseball for the last 20 years. It was a great and I get to see my dad and spend some time with them. In fact it was a great weekend.
Now back to training for this week in order to focus on the ITU race on June 21st
Here are some Pics of this weekend

Unexpected Trip

2009-05-01T09:17:00.001-07:00

Training weekend was the plan until yesterday. My dad called me at 8:30 pm and invites me to visit him and my brother at Boston this weekend. He Pays!!!!. So bought a air plain ticket and I am heading to Boston tonight till Sunday. I am going to try to run and swim before leaving and put a run over there during the my time over there but that’s going to be hard. Happy International Labor Day or Happy International Workers Day
Training has be going great until this weekend let see if I can survived this one.

The Chicago Boston NBA Playoffs Series has been epic and well played let see how game 7 goes.

The capitols have been doing great even I know about Hokey as much as I know about make up.

Happy weekend

Nationals Duathlons race report

2009-04-28T07:08:00.001-07:00

Apparently races in the east cost this weekend were kind of shaking this weekend. I heard that the swim was cancel in St Anthony Tri in Florida. Well the National Du was not cancel but my wave have to be stopped for about 10 minutes but you won’t believe why.

I arrived on Saturday late afternoon to Richmond with the Coach. We went o have dinner with some folks from the Dc tri club (don’t remember the name of the place). We hang about 2 hours have dinner and went to our hotel. Set up everything and went to bed around 10:30. We wake up around 6 A.M. pack up and headed to the transition area. We were there around 7:30 my wave was for 10:50 but the coach was for 8:50. So I had to way 2 hours. The Coach went out and I was waiting in shades due to the hot. Around 10:00 it was already 90. I saw the coach coming to the transition and told me it’s a hard course. He went on the bike and I went to warm up.

The race began at 10:50 with around 70 people from age group and the relay people. Around 13 minutes in to the race I began to see a lot of athletes stopping at a certain point. I was wondering what was happening. When get closer I saw that the train was passing in the middle of the course and it was a huge cargo train with a lot of wagons I mean a lot. So that gave time for the whole wave to regroup take a break figure out and strategy a while we wait for official word. The racers came together to agree on a way to start all together so nobody has and advantage (great sportsmanship). Until the unthinkable happened the wave behind us women 30-34 arrive and start complaining acting wild trying to go through the train even if not was fully stop screaming and arguing because of the situation. After around 10 minutes we pass behind the train fully stop regrouped and went on the run. The rest of the run was hot and smooth. I passed a lot of people. Got into the transition exhausted to the huge hill before it. My T1 was ok a little bit slow as the coach was making fun of me. But honesty after that hill in 90 degree weather there is not much I can do. Started the bike knowing that there was a huge climb right off transition. So I went for it conquer it easily and from there went rolling the first 2 laps I was smoking but the 3rd one catch me and I apply just finish the best I can. I finish ok and from there went on the 2nd run. The 5 I just took the approach just roll through it because it was 97 already. Little by little my pace began to pick up. Went to the finish line quiker than expected. (The course was short for about ½ a mile).

Something like this was the train and imagine a bunch of athletes watching it pass

Immediately after crossing the line and getting some water the Race director came to me and apologizes about the train situation. For me it was class act for accepting a mistake on the race and hope other race companies take example (Set Up Events).

After went directly to the food tent and got 2 beers 2 burritos and 4 slices of pizza and like a liter of water I really need the food. I know that’s not the best way you should do nutrition post race but when is free you’ll take it. Hang out for a while with some dc tri folks and went back home.

This was my 2nd year doing this race. Last year was rainy, cold windy and with the bike course more technical and the roads not as good. This year they improve the race in every aspect except for the distance of the the 2nd run that was a ½ mile way off. If you want to taste a an Olympic duathlon I highly recommend this race both run and bike course are not flat they are hilly and technical is a challenging race.

The results by them 10k= 41:09 T1= 1:18 bike= 1:17:56 avg MPH 18.2 T2= 1:22 5k= 23:37 Total time= 2:25:20
The results by my watch 10k= 46:09 T1= 1:18 bike= 1:17:56 avg MPH 18.2 T2= 1:22 5k= 23:37 Total time= 2:30:20

Goals achieved = age group place 34/60 with out counting the DQ/ DNF add like 5 or 6 more, Didn’t finish last in my age group.

Improve 17 minutes from last year, 3 minutes on the first run, 11 minutes on the bike and like 2 minutes on a real 5 k.

Coming in to this race I new how competitive the field was going to be so my expectations were just to improve as this was not an A race.

The goodies were great so you recover the money on there and the food

Finally the Coach was really happy with my performance and over all I was happy. He now knows how hard the bike was so he was happy with my performance.

Next race for me is the ITU age group at Washington DC only 8 minutes from my bed.

Happy Tuesday

Some pics from the race report tomorrow

2009-04-27T16:07:00.001-07:00

The start

The Coach and me

Transition area

Zoot sponor me they indeed work

Duathlon National weekend

2009-04-24T11:14:00.001-07:00

The Duathlon National is my first multisports race of the season and is also my first race as an age group from 30 -34. I am doing this race many reasons:

1. $$$$ was decently and they give you a USAT National Championship Backpack, National Championship technical shirt, Commemorative Finisher pint glass
USAT National Championship Hat. Plus all the amenities that races have.

2. Support my DC tri club to try to win club championship

3. To see my level of fitness

4. Try not to finish last place on my age group (like last year) and improve my time from last new years

The last 1 depends of the quality of the competitors at my age group. as you can see in the picture below last years result judge by yourself the quality of the participants and you see why I was last.

In general my level of fitness is better this time of the year compare to last 1.

They say the improve the bike course as last year 1 was extremely technical and the weather was really bad and you have a lot of bad or really bad times on the bike like mine.

The weather should not be an issue as is predicted to be in the high 80’s

I will be heading down there on Saturday after noon and will be twittering and twitpic the most important events during the weekend.

The Coach is doing the race so will be heading down there together and since his wave is like 90 minutes before mine he will be able to watch me finish the race so that will be really helpful for me

Hope everybody have a great weekend
And good luck to all the people racing this weekend

recovery week

2009-04-21T12:59:00.001-07:00

I took this from an article (Yahoo; Forget the Author)
It’s call 10 tips of how to live 100 years or more do this and with a little help of your family gens you can make it.
1. Don't retire.
2. Floss every day.
3. Move around.
4. Eat a fiber-rich cereal for breakfast..
5. Get at least six hours of shut-eye.
6. Consume whole foods, not supplements.
7. Be less neurotic.
8. Live like a Seventh Day Adventist.
9. Be a creature of habit.
10. Stay connected.
Which remind me that I am 30. 3 out of my 4 grand parents are, alive well technically. So I am on a good pace. I said technically because my grandmother have been on a bed for 10 years due to Alzheimer .
My grandfather is 98 but think he 25
My grandmother 92 but have Alzheimer, she is lying on a bed only breath that eat (Yes I know ia sad).
My Grand mother is 85 she is find recovering from a disease but every now and then like to get a beer.
My grand father pass away 60 years ago due to heart attack so not even my dad met his real father.
So 3 out of 4 give me a good chance o achieving 100 year mark. I need to work on #2 flushing my teeth everyday. Training went great this weekend 14 miles on Sat and 2500 yds. On Sunday 63 mile bike ride.
This week recovery week and getting ready for the National Duathlon which I am exciting but with no high speciation. On Thursday or Friday I will recap about it

Training weekend

2009-04-17T10:36:00.001-07:00

This weekend the plan is to put solid training hours with run and swimming on Saturday and Bike and a quick 20 minute run after .

The NBA playoffs begin and are going to be interesting to watch some series before Cleveland and LA meet in the Finals. Watch Portland play should be interesting and the San Antonio Dallas series too.

This weekend the Classic of the argentine soccer league will be play when Boca Jrs plays River Plate. The game is Sunday at 3 on Fox sports in Spanish I ll be at my usual bar watching it.

Next week will be resting and getting ready for the Nationals Duathlons.

Have good weekend everybody and feel free to check my updates at tweeter

Good luck to all the people running at Boston on Monday should be a good 1. I ll did it once but I told to my self that the only way I’ll come back is if I qualified. So until then I watch it on TV. MY GF have a better chance of qualifying more than me right now

AVG week

2009-04-15T12:48:00.001-07:00

So I am back a week later. Basically my life is work which I love 80% of the time, nothing is perfect you know and there are unpleasant times. Training which is a lot this day. And the normal for everybody else eating sleeping ect. Training is going great I am improving little by little on my fitness. Some days are great others are harder or not as good. My first race is coming in 10 days and is the national duathlon. So far the weather is looking to be great. I am doing this race because of the gadgets that USAT were giving for the price. If the weather is good then I will think about improvement. Supposedly they switch the bike course to be friendlier and less technical. Will see about that as last year course was extremely technical and with pouring rain you can imagine how hard it was. I keep you posted on my race goals when time approaching.

Tonight for those who have universal sports there will be triathlon from 7 to 10 so you can enjoy your self at prime time and that does not happen very often.

NBA playoffs are coming can the Celtics repeat?? Doubtful Can Cleveland make it all the way?? As Knick fan that will reduce the chances of landing Lebron in 2010 so all Knicks fans like me doesn’t want that. Can some body beat LA out west???? Doubtful and with Bynum Kobe and Gasol together with last year experience LA look solid. (I am not an LA fan).

The Pirates situation in the Indian Ocean dosen’t look good

Have a great Wednesday

Back

2009-04-07T07:56:00.001-07:00

I have been a bad blogger is my first post almost in 10 days. I have been really busy with training and work.
The NCAA Tournament came to an end last night and I finished last in one poll and almost last in the other. Why? Because I pike Memphis to win and didn’t expect UNC to play that near Perfect. A minor detail that I am going to be considering for now on is travelling. Villanova and UNC played 2 rounds at their home floor or just a few mile form their campus and honestly that’s an advantage because instead of making 3 trips, they made 2 both team went the Final 4. I remember 3 years ago when George Mason made it to the Final 4 they played 2 rounds at Verizon center traveling for them was basically 20 miles.

Today and tomorrow there is Champions league quarter finals action with 2 games each day. Villareal (Spain) vs Arsenal and Manchester United vs Porto and the big one Barcelona vs Bayern Munich and Chelsea vs Liver pool. 2nd leg game are next week.

Training is going good. My fitness is improving at all levels I am expending a lot of time practicing all 3 disciplines but results are starting to show. I am really excited about this season to see how much I can improve. But training with a coach has give me some guidance a nice periodiazation of training and learning my HR zone and putting them in 2 practice

My racing schedule is suffering a change. As you may know there is and ITU race stop at Washington DC June 21st and they added an age group race. So hopefully I will sign for this one as registration begins tomorrow. Doing this race is going to make drop the ½ iron distance race at Morgantown WV due $$$$$$.
I probably will do the North East triathlon at MD as apparently it has been selected the USAT-Mid-Atlantic region club championship. Until a final announcement is made this race is on hold.

If you don’t have anything to do and like soccer put Foxsoccer chanel or telefutura at 10 pm to watch the PR Islanders vs Cruz Azul on the 2nd leg of the CONCACAF champions league semifinal. If my team wins and it would be history so I ll be watching it.

Have a great week and hope your as happy as me that the cold days are over

Good news

2009-03-24T18:55:00.000-07:00

There will be another TRI on DC
YES the DESTRO energy ITU world series will have an age group race maybe I add it to the season depending on $$$$
I am happy

Thanks for all the comment

recovery week

2009-03-23T18:20:00.000-07:00

is a recovery for me so light training and a lot of focus on technique and good soccer week as the world cup qualifying are set for all over the world enjoy it
have a great week
some pics of my bday

national 1/2 marathon washington DC report

2009-03-22T18:26:00.000-07:00

Since I am no blogging daily as I use to do I am going to report every race as detail as possible. Hope you enjoy it.
This race was intended to be a fitness test to know were I was. The coach said that I should be around the 1:40's. I had to take it easy from the beginning and see how the race goes and how I was feeling.

Wake up at 4:45 in the mourning took breakfast really quick and took the 5:30 metro since it was open and I am a metro believer and I live 1 /2 a block from it. It took 25 minutes and 6 am I was at the race site went to check the bag. First impression it was really cold I mean 30 . Left the bag and went to the armory. Thank god it was open because it was really cold.wait there for 30 minutes.Had time to go the bathroom stretch and warm up for 10 minutes inside. AT 6:50 I was out side and move to corral 1 while the national anthem was played. There I saw the the Rainmaker who was there looking great and hoping to pr.(Unfortunately he had a bad day due to a trip to Spain but he will qualify for Clearwater and KONA I bet and accept money.)Exactly at 7 the race started. I went out easy and cross the first mile around 8:15 mile pace from there I knew the 2nd mile was down hill and will make up time. Didn't check the watch till mile 3 and was around 23:15. After that I saw mayor Fently and I passed him he was doing the marathon so was going slower. From mile 4 to the 10k the hills were coming and since I use to work on the area I knew what to expect and how to attack them. I got to 10k mark in 47:55. I felt good and knew that the next 3 mile were down hill and I was running in to PR territory. So from there just push push and push hit the mile 10 in high 1:16 and knew that I just need to keep up the pace and I had the PR in the pocket. On mile 11 my hamstring yes both began to cramp a little bit and I decided just to keep up and maintain and not push because I was in time. Mile 12 had a small hill and on the hills I can push because the force is made by the quads and they were just fine. I continue and when I saw the mile 13 marker and my watch read
1:38 something I knew I had the PR from there I just roll to the finish line.
Official time 1:39:35 PR by 1 minute.
Honestly a great race If you want to do a race in DC that you get to see a lot of DC the city this the one to do.Well organize fun and fast at least the 1/2. Is good to run on the neighborhoods that people say are not that safe. MY only 2 complains are that it was cold really cold and that the bag pick up was a mess.
I totally recommend this race for any body run it before gets to big and out of control just like the other big races in the area.
Finally congratulation to my GF who did her first 1/2 in a great time of 1:47:25

For pics visit the the Rainmaker who have a great report with great phtos

Have a great week

national 1/2 marathon

2009-03-20T19:37:00.000-07:00

in 10 hours I ll be at my first race of the year I dont have a lot of expectation how ever the coach says I should be around 1 40 will see tomorrow I have a full report tha rainmaker will be there too

I am 30 take care

March of sports weeks

2009-03-17T19:08:00.000-07:00

First to all my readers that are in the are I will be celebrating my bday tomorrow at summers bar at the court house metro is a crap bar but they show soccer so is good for me. Feel free to come.

Why March is so great. because is my birthday and the sports season is on full force. World Baseball Classic is in full force and the game are great for all countries of course except the USA.
Soccer in all over the world is in full force. The PR Islanders beat Mexico Cruz Azul 2- 0 and that is an accomplishment. Boca plays tomorrow.

NCAA basketball tournament begins the day of my birthday and the bracket are hard as there is no a clear favorite.

On Thursday I ll be 30 and on Saturday I run the first race of the year. National
1 /2 marathon.

Happy St Patrick I ll be back with more soon

Week in review

2009-03-14T10:20:00.000-07:00

I have been training really hard for the last 2 weeks. the same as my new job started. So far I have been busy on both ends. It has been an interesting 2 weeks. Everything is going great overall. But I might have to move to MD because is near my job because spending 2h30m daily kills any body.I will be in at least 2 month when I decide. The moving reason are simple I dont hve a car so I have to move close or buy one. Unfortunate I don't have enough $$$$ for any type of car right now so the first option is better. I am training a lot this days and my times are starting to improves. The first big test will be next weekend on the national 1/2 marathon my first race of the year, evenly I am looking to have fun.
March madness is here and the games have been great with a lot of upsets. There is not a clear favorite for the final 4 so its going to be a good tournament. In Soccer my two teams play this week on Tuesday PR Islander goes against Cruz Azul in the first leg of ths CONCACAF champions cup and Boca Juniors plays Libertad on Wedenesday group phase of Libertadores cup.
I ll be back with another post tomorrow

quick post

2009-03-11T19:12:00.000-07:00

I am training really hard and working a lot. that basically my life right now.I haven't have time for anything. refrigerator is almost empty. Hopefully this weekend I go grocery shopping and blog a in more detail what I am up to this days. My fellow reader I ll be back I promise

have a good Wednesday

Warm weekend

2009-03-09T17:12:00.000-07:00

I love the warm heat weather that how this weekend was.I train a lot swam both days ride 37 miles on Saturday and ran a really hard 12. So I train a lot. Life is going to great I like my job and is fun In 10 days I ll be 30 so start the count down.
I ll probably party a lot and then run a 1/2 marathon thats not a good plan you b day is only once a year ...
be back later this week more
Have a great week

Warm weekend

2009-03-07T05:27:00.000-08:00

This weekend will e training and enjoying the 70s.
My training is going great I have been able to put almost every workout completely and exactly. That good because is the first time in more than 6 or 7 years that I have been coach.So I am happy and excited.

My job is going great I like it and I am enjoying it.

The commute don't want to talk about it I save that for another post.

The sports world Boca won and the PR Isalnders are the only non mexican team in the CONCACAF tournament of champions and that is an acomplishment be back tomorrow

Have a great weekend

I am alive

2009-03-04T19:56:00.000-08:00

To all my fellow readers I am alive
Here are the goods
I started a new job that is really cool I am busy so no more blogging from work
I am busy busy but i like it training is going great since I have somebody that is giving me some guidance.
My time is limite
The bad
My commute is hour and 20 minutes each way because I don't have a car so for the next 4 month my time is limited

Have a great Thursday

Snow snow

2009-03-02T13:16:00.000-08:00

It was snowing today and it mess my day.
I was suppose to start a new job today but the snow had other plans. I showed up at my work at 830 but there was no one I call my friend and the person in charge and they told me to wait. an hour later the person in charge called me and told me to go home that due to the massive snow storm I would start tomorrow. So basically a day off due to snow.I was frustrated due the fact that I was feeling like a little kid going to the first day of school and it got cancel. Tomorrow will be another day. On the weekend I got tested by the coach on the bike and swam 1700 meters. Yesterday ran 14 miles in 1:59.So the training is working.

Have a great week hope you are enjoying the snow not like me

transition weekend

2009-02-27T06:52:00.000-08:00

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

2009-02-26T06:58:00.000-08:00

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

2009-02-25T07:41:00.000-08:00

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

2009-02-24T07:01:00.000-08:00

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

2009-02-23T06:53:00.000-08:00

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

2009-02-20T07:41:00.000-08:00

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

2009-02-19T07:17:00.000-08:00

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

2009-02-18T12:20:00.000-08:00

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

2009-02-17T07:46:00.000-08:00

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...

2009-02-12T07:27:00.000-08:00

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

2009-02-10T07:43:00.000-08:00

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

2009-02-09T11:24:00.000-08:00

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

2009-02-06T07:08:00.000-08:00

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.