Florida 70.3 Race Report

I said on my last post that I would talk about my goals for the race after, so here they are (in order of “easy to hard”)

  1. PB on the distance, hopefully under 4:30
  2.  top 5 in my AG
  3. win my AG
  4. top 10 in overall
  5. Qualify to Australia World Championship.

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Now the race:

I traveled with a good friend from NYC and stayed with him in a cheap hotel about 15min away from the race. We got up at 4:00am, totally stupid thing to do since we started racing at 8:00am, but the race organizers decided to close transition by 6:00am when the race started at 6:50am. We got to transition early as hell with a coffee in our hands and our breakfast packed up in a bag. After organizing everything, getting body marked, etc, we headed to a friends car to chill and eat and wait for 2 hours! I put on my Suarez trip suit and headed to the swim start, it was finally time to race after so many months of training.

The swim was a wetsuit swim, which I liked since I had bought my ROKA Maverick a year ago and since then all of my races weren’t wetsuit legal, so it was time to test that baby in a real race and not in a hot indoor pool. I was on the last wave which meant that we had to pass pretty much everyone at some point during the race!

We got in the water 5min before the gun went off so I just swam a little, made sure my goggles weren’t leaking and set up myself right at the front, next to a guy whom I knew was a fast swimmer and I wanted a ride behind him (note the word: wanted!) As soon as the gun went off I went as hard as I could and when the group started to break up I realized I was at the front for about 400m but then a really fat dude cut into me and I lost contact with the faster guys, it was all by myself now and dodging thousands of people along the way.

the ‘M’ shape of the swim wasn’t as bad as I thought it would be, but I felt horrible the entire swim, from a ‘feeling’ point of view this has been one of my worst swims ever. When I exited the water I realized that my swim time was around 30min, way more than what I was expecting, but given the circumstances that I felt like sh*t I can take it. If my bad days are like this one, I guess it’s OK.

On to my strength…the bike. The day was pretty cool and overcast which meant worst cyclists than me would be able to keep up with me. I figured I was way back from the front guys of my AG and just started hammering the bike for around 40k passing hundreds of people. The course was pretty flat, with very little to no wind at all and I was able to ride those first 40k in one hour flat, not bad at all. for the next 30k I pushed off the gas a little bit and then at the last 20k I rode like a 2year old, bad bad mistake.

Turns out I rode 2:22, again not bad but not great and certainly well under my capabilities. When I saw the watch I was a bit disappointed but I knew I was doing a decent race but probably not catching anybody in front of me.

The run was, as always, a big question mark. I started to run as fast as I possibly could and find a rhythm that I felt comfortably uncomfortable with! It was a 3 loop run and there was just no way of knowing where you stood in the race, my guess would be that I was within the first 10 of my age group. The run is pretty uneventful, the only thing was 3 hills at the start of each lap and the heat had picked up a little bit but it was never bad bad heat. I ran a 1:34 which again left me wanting more but it wasn’t bad either.

Back to my goals:

1. I did PB on the distance with a total time of 4:32:03 and my friend from NYC beat me by one second…ONE SECOND!!!

2-4 I didn’t do any of those, I was very surprised to see that with a 4:30 I was so far back in standings, it just was a fast day with even faster guys. Ended up being 13th in my AG and 45 overall. Nowhere near close what I expected.

BUT…

I nailed numero Cinco. QUALIFIED FOR THE WORLD CHAMPIONSHIPS!!! so scratch the other 4 I just made my way into my first world championship and I couldn’t be more happy! So Sunny Coast here I Come!

Of course I look with a very critical eye my results and will analyze what happened in the race with my coach because although it has been my best race yet, it’s still nowhere near close of what I am capable of. Lots of mental training to come in the next few weeks and races.

 

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What happened in Boulder (Part 1)

Ironman Boulder was supposed to be a breakthrough race for me, the spot where I would finally get my slot to Kona and be able to race among the best in the world, plus some other people that go there by other accomplishments; racing a lot or paying a lot, anyway, still almost all of who go to Hawaii are the best in the world and I wanted to take a shot against all of them.

I went to Boulder with such great expectations, a race in altitude and with a hilly bike leg, Just like where I grew up and where I train every day, sounds like a good match. Boulder, as we all know, happens to be the home for many top triathletes and that had me excited too, to meet some of them and to see the place they all go to become the best in the world, and since in the future I want to be one of them it was exciting to see where they lived.

I arrived there with my dad and we were automatically blown away by the beauty of this place, it was just simply amazing, the city, the landscape, everything. Plus, you saw people cycling, running, walking or just doing some kind of activity wherever you looked.

Boulder

After building up my bike, which is always uncomfortable on a hotel room I was ready to hit the roads for my first training day in the course. I had to bike 1:30 with some short efforts, just a little above race pace. Once I started my ride I felt it was meant for me, the course had these false flats, some downhill and the screaming fast flats, broken up by more hills. I felt great, my power was great and I just thought to myself that I was going to nail this race.

The next few days were all about training, swimming, running and some more biking. The swim had to be in a pool since the reservoir was only opening on certain days at a certain hour, so I went to a local pool. Every day throughout the week was the discussion about the water temperature, some people said there was no way it wasn’t going to be without a wetsuit, other said it was already too hot to be wetsuit legal, and it just went back and forth, bets came in place, pros were saying one thing, other were saying other, it was just funny to hear all of this. I was just mentally prepared for anything, Personally I couldn’t care less how the swim was going to be, I had swam a lot for this race and knew I could have a good swim that was going to set me up for a killer bike leg.

As for the run, one image says more than a 1000 words…I had the honor to run in this kind of scenery

Boulder Run

The day before the race I was very lucky to meet Ben Hoffman and Tim Don, two guys that were incredibly kind a we had a really good conversation about a lot of stuff. I also got some good advice on the course, gear, goals, it was a just a really cool conversation. It was just so much fun to have met those two guys the day before. Oh and The Hoff speaks fluent Spanish!

Tim Don

It just made me even more prepared to what I came for…to win.

Little that I knew, Boulder had a little surprise for me.

part 2 shortly…

Ironman Texas

(This is a post written shortly after Texas that I hadn’t published)

I haven’t written in a while and that was because I was too focused on training for Ironman Texas and keeping up with my duties in my job and at graduate school. The past few weeks had been crazy and therefore it put me a lot of anxiety in my mind.

So the Ironman Texas story didn’t start on race day for me, it started before and it couldn’t have a worse ending…I had a difficult decision to make which was to pull out from the race.

I wasn’t well, my knee was getting into  a bad shape, I had bad nutrition issues and on top of that my race was over, I wasn’t going to finish in the top spots.

So after 22Km of trying to run, but mostly walking. I gave it a lot of thought and if I was going to qualify for Kona, it wasn’t obviously going to happen that day but I have another shot two months from now and for that I needed to be fulley recovered. So at around the 21km mark I saw my Dad looking for me and worried, So that was it, time to take the chip off my ankle and call it a day.

In conclusion I know I did the right thing by pulling out but that was by far THE HARDEST THING I’VE EVER DONE, it was a really sad moment, all the sacrifices done by me and my loved ones, all the time put into it, the money, the effort…all for nothing.

I am feeling better now physically, although my knee is taking a lot of time to go back to normal. Mentally I am not that great, trying to get through it and convince myself that as an athlete these things happen, and you just have to move on and look forward. So for now it is recovery time for me.

Next Up…Ironman Boulder, where I will leave my skin in the course, I don’t know how its going to turn out but this awful experience just gave me more hunger for success and to finally grab what I have been chasing.

Top 1%

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2014 was an extremely positive year, an I’ve written about it in my previous posts. Another result, that I am really happy with, is that I was able to finish within the top 1% in my Age Group (25-29) in the IRONMAN ranking. It is just another token that tells me that I am on the right path to the top but still a long way to go. Anyway, its a pretty good result, out of 10,917 that raced in my age group in 2014, not only was I in the top 1%. I ended up on 59th place, with a year best of 11. (yes, there was a time of the year were I was on 11th place), still to end up in the top 60 is a really good accomplishment.

To me, all these little things help me get through the harsh times, there are days when you don’t want to do anything, don’t even want to look at your bike, but is all these accomplishments, and the future goals that make me get up, do what needs to be done, enjoy it, and at the end of the day be glad that I overcame whatever mental lockdown was holding me.

To some people this might not mean anything, to me it means that all of the training that I put in, the racing, the money, my family’s sacrifice, etc. Paid off, that I can accomplish whatever I set myself into, the only secret to it is discipline and hard work, and that applies to anything, whatever floats your boat in life…be disciplined, work hard!

Support for 2015

One of my goals for this year is to start, or at least get, some support for my triathlon career, and I’ve already achieved two things, the first one is that I am part of the QT2 Systems Elite Age Group Team, a team full of good people, good coaching and one of the best ones out there. I am happy to represent during my training and racing a coaching philosophy that gave me incredible results last year and I hope these results will keep coming this year. Not only that, but being part of the team also means that I start to make myself noticeable in the ti world, and if going pro or being really good is my goal, I believe this was the next stepping stone in that process.

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The support that comes from QT2 is amazing, fellow athletes, coaching, dietitians, is just a great experience so far, So I’m glad I could make it into the elite age group team and from now on my next goal will be to make into the elite team, or the developing pros.

 

The second thing is that I am able to have support from the best brand of headwear in the world, I have been their user since the first day I started doing Triathlon, I am talking obviously of Headsweats. I will be part of their 2015 ambassador program and  will be representing them as well during training and racing.

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I hope that these new relationships I am building will last over time and eventually can turn into something bigger, but small steps is the way to go and I couldn’t be any happier right now!

If you are interested in buying awesome swag from Headsets, feel free to contact me for a discount code!

New Year, New Gear

As of this year I have changed my running shoes, why?

Well, I have been running for quite some time now with Saucony but for some time I wasn’t feeling as comfortable as I used to on these shoes, even though I had a new pair of kinvara’s. So I decided to look for another brand of shoes that might work better for me. What happens with these decisions is that it is a trial and error experiment, you just have to buy shoes until you get the ones you were looking for, and yes I did buy more than a pair before finding the right ones.

I did my research at first within the Saucony brand, since I really like them and is what my body is used to. I’ve always been a neutral runner but for some reason, maybe some tight spots, I was pronating a bit, and with my hip history I thought that maybe it was because I’ve used neutral shoes all this time and really I had to run in a little bit of stability. So I went and tried the Saucony Guide 8’s. It was awful, ever since I put them on my feet started to hurt, my legs got tighter and developed some shin splints, it was truly not the shoe for me. So after this bad experience I started to do my research away from Saucony and came across an article about New Balance in Lava Magazine, from the description of the shoe it seemed like the perfect shoe for my running gait and style. I asked a friend that recently changed from saucony to new balance and only said good thing about this shoe. I also was looking for a shoe with a little bit more of drop for training, Kinvara’s and Cortana’s are both 4mm, so I wanted to try an 8mm shoe which, theoretically, helps a bit during training, impact wise. Long story short, I bought a pair of New Balance 890’s and since the first time that I put them on I knew I had found the new shoes for me, they are lightweight, 8mm drop, just a tad of support where I need it to be, but still a neutral shoe. Haven’t had any pains, I don’t have anything negative to say about the 890’s. Maybe somewhere along the line I will feel something but as for now everything has been great and hope to continue in this path with New Balance.

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I have already trained with them for tempo runs, slow runs, long runs, I have done every possible run in my training repertoire and they keep feeling better and better. I am planning, of course, on buying a pair of a more racing shoe and the idea is to go with the 1600’s, the shoe that won Kona in both genders. If Kienle and Carfrae won Kona with this brand, there has to be something especial about it, don’t you think?

I invite anyone looking for shoes to try this brand, They are coming back into the triathlon world and coming back strong!!

If you want more in-depth opinion or review of the shoes feel free to contact me.

2014 Season

The year is about to come to an end and the 2015 season is starting for me now. So it’s that time of year to look back and analyze what happened throughout this year and what could be done to get better and what positive outcomes I had and continue to apply them for 2015.

Thinking back on Ironman Maryland…What a race! not only did I do a sub-10 Ironman but I crashed the 10 hour line in 9:46:57, it was my PR by 45min! a bike split that was one of the fastest of the day, and the list can go on.
I decided to do this race after Lake Placid which was only two months away and it seemed a little risky to do two ironman’s in that time span but something inside me just told me that it was the race for me to do to close the season. It also seemed like a good shot to get a slot for Kona 2015. And by that time I would be already living in the U.S, so tickets were cheaper and the flight way shorter, so it seemed like the race to do.
Every race leaves you with positive things and aspects that make you think were you can improve. The most important thing about this race is that it left me thinking was that I am actually good at this, it is only my second year of racing iron distance and I crushed the 10 hour line. Since that day all I think about is how fast can I go, am I actually good enough to dedicate myself entirely to it? How far am I from breaking the 9 hour line? what about winning? I know its a long shot and probably it will take years but why not? I am certainly passionate about the sport and the life around it.
But as good as it sounds to dream with this, when I really think about it I am light years away from the real good ones in the sport. Its funny that I started to do triathlon from a running background and as of today running became my weak link. I consider myself a decent swimmer, not front of the pack but neither the back, Cycling is my strongest leg and usually I pass tons of people on it, but then it comes to the marathon where I get passed, I mean in Lake Placid I was 3rd off the bike and ended up 12th, on Maryland I was 4th and ended 6th, still a better outcome, but as always getting passed. I need to have the proper pace to be able to maintain my spots or at least give a harder fight. I think I am in the point that I have to sacrifice what it takes to win, that simple…I want to win.

This burning desire inside me that says to me every second of every day that this is what I want to do, It’s what really keeps me going and training every day, sacrificing a lot to do it, getting up, putting up with countless hours on a trainer, inside a pool, etc. Even when I just want to lay on a couch and do nothing, I get up and do it. And if I don’t I feel like sh*t at the end of the day. All of this simply because I want to be the best, I am happy when I race, when I train, I am me.

The support I get from my girlfriend, my family, especially the economic support from my father is what makes this possible. I know it sound cheesy, but it is true, I wouldn’t be able to do this without them. There’s not enough words or lifetimes enough to thank them and be grateful. What I can say sure is: THANK YOU!

 

Ironman Maryland

As posted before Ironman Maryland turned out to be the best race I have ever had. Although a lot of external things played against me weeks before the race.

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Getting There
Since I am already living in the U.S getting to Cambridge, MD wasn’t the normal hustle or long trip from home. It was a one hour flight from Savannah to Washington D.C and then about 2 hours in the car. The hotel I was staying at was not in Cambridge because that is a very small town and everything was booked. My hotel was about 30min away in Seaford, DE. A good hotel and a reasonable price, definitely recommended to anyone who wants to go and race there. (Comfort inn Seaford). The race was scheduled for Saturday September 20th. I got there on the night of the wednesday before, just enough to swim bike and run a little on thursday and then rest up on friday.

Race morning
The only change in m schedule for race morning was that I had to wake up half hour earlier given that I was half hour away from the race, the rest was pretty much the same ritual. Wake up, have my choice of breakfast which is bananas, bread with a lot of Nutella (secret ingredient right there!!) and something to drink. Take a shower, get ready and off to Cambridge. We got there and it was still dark but the town was already awake, lots of people around.
Made it into transition and packed my run and bike bags, if you read my previous lake placid post you know that I don’t pack my bags the day before, I just hand them in with something in them, but all my stuff is put in race morning. That way you ensure everything is organised and more importantly NOT WET from the morning breeze.
Organised my bike with the bottles, air pressure on tires, dryer the saddle and handlebars and it was go time.

The swim (1:09)
By far the hardest swim out of every Ironman course I’ve been in. The first loop was a bigger loop than the second one so it was hard to know how far I was into the swim. Anyway, once I finished the first loop I knew that it was going to be a slow time but I just figured that the conditions were the same for everybody, so if I was a having a slow swim so as my other competitors.
The water condition was good anyway, a legal wetsuit swim and the water wasn’t cold. It is a little salty though. Definitely this was the hardest leg of the day. I never found a group to swim with, I was alone for the most part of the swim but I had fun, I never felt in a hurry or desperate, I just knew that when I got out of the water it was game on for me, and do what I can do best…the bike.

that was a hard swim
that was a hard swim

The bike (4:48)
Four hours and Forty eight minutes…need I say more? that is a fast bike split! (for me).
the bike course was the same as the swim…one loop the cut it short for the 2nd time around. The course was set to be fast anyway…flat and very little wind. Flat doesn’t mean easy anyway, for the most part I was riding alone until two or three guys passed me and I was able to ride with them, legally of course, It was cool because we all rode by the rules and kept the distance and took turns at the front. It was like this until they burned down and it was just another guy and me until I burned down and he got away from me. The last part was kind of weird because since I was 20th off the bike (overall) there were very few riders and this part of the course I couldn’t see anyone in front or behind me and the road had cars so I really thought I got lost for a moment there, but turned out I didn’t. I guess this is a part on where the organisation can do better and close that road for traffic! It felt like a training ride. o made my way back into town and spotted my girlfriend just before T2 and she was happy to see me that I was going fast! she told me I was fourth!

more aero, badass pic
more aero, badass pic

The Run (3:43)
This marathon was a three loop run. I really liked it like this, you get to see your opponents a lot and measure how far behind or up ahead you are. Besides that you get to see whoever is following you 6 times! The marathon started and I was 20th overall, which was already pretty impressive and my goal was to run a 3:30, that meant 8:00min/mile pace. What happens in this part of the race is that people go crazy and start running so fast so a lot of people passes me at the end of the first loop, and that kind of plays with you mentally but I knew I had to be patient and pass most of them again at the end if I was able to hold to my pace. In my age group I got passed as well I think at mile 5 or 6, so I was now 5th. The course was again very flat and hot! very few shadow parts.
I was able to hold my 8:00 min/mile pace for a little over the half marathon mark and from there it was slower, but never walked or felt burned it was just the pace I was able to hold on to. At the ends of the 2nd loop I was passed by another person from my age group and I wasn’t able to hold on to his pace, which I din’t like it because I was now 6th and I had to finish 5th for a podium finish. The person behind me was very far from me so I knew that as worse as it could get I was going to finish 6th. In the last lap I had an unfortunate call of nature and was obligated to do a bathroom stop and that made me lost like 4 minutes, but it was a situation where I couldn’t run well anymore. After this “break” I had about 12k (7.5mi) to go and was able to pick up the pace a little bit. Right at the end of the marathon when pain goes away due to the excitement of finishing another ironman I saw a guy in front of me and I wanted to pass him so I had to sprint for about 1/4 mile and was able to catch him just meters, or feet, from the finish line.

Finished with a 9:46:57 time, my sprint helped me to go down to 9:46! and this was my PR by 45 minutes!!! An awesome race, awesome day. (6th overall and 38th overall)

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Thoughts on the race and conclusion on my next post (So this one doesn’t become too long!)

Ironman Lake Placid Race

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So it’s been a while since I raced Lake Placid but, as we all do, I remember step by step what happened during the race! So I’ll try to break it down, write about what happened personally as well as my thoughts on the race itself, course, etc.

First of all is of course race morning:
The race was scheduled to start at 6:30am, so that meant 30 minutes less of sleep than usual! Woke up at 3:30am, the normal ritual for me is to wake up and have a shower, have breakfast…bananas, bread with nutella and eggs. Grab the bag pack packed from the past night with everything needed for the race and go to transition. If there is one piece of advice I can give you is never put your stuff in the bike and run bags the day before, if it rains, like it did, then you will find everything wet. Just put something in them to make them look like they have something inside when you check them in, and then on race morning set them up, as well as your stuff on your bike. After this visit to transition was done headed down to the lake to where my friends were and started putting on the wetsuit.

The Swim (1:03:46)
So the swim started with the new “swim-smart” initiative, which is supposed to work fine, but that would only be for they first lap. I seeded myself with the under 60min people, my target was to do it the closest I could to an hour. The first lap was fine and was fast (30:00) but then the second lap is where the swim smart is not so smart, because the slow swimmers are still at the beginning of the swim so you have to pass them all, and that takes an extra effort on you to pass all these people and it will cost you time, my 2nd lap was 33:00. That said, I did an excellent swim for my abilities and ended up very happy with the results. In our “mini” competition amongst my friends, I beat every one I thought I could, so the race started in a good mental spot!
The swim in this lake is pretty good in the sense that you have the famous cable to swim on top, so you don’t have to look up, BUT it is not that easy to see with a bunch of people trying to find it, Anyway the swim is pretty easy in terms of navigation, the lake is very narrow and straight so it very hard to get lost while swimming. While finishing the swim it started to rain…hard, so I just kept thinking about the bike, that was a completely different story with the roads wet, and it was cold!

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After exiting the water, you just want to get to your bike as fast as possible, since this was obviously a wetsuit swim, first hit the wetsuit peelers, Overall I think they’re one of the biggest helps in an ironman and it will help save a few seconds on that time (seconds do matter!). T1 was pretty long, about 400m to the transition, grabbed my bike gear, and then when I exited my bike was ready for me. Off to 112mi of rain, cold and hills.

The Bike
The bike started with rain pouring all over the course and the temperature lowered a lot. Since cycling is my best sport, I only thought that the rain was going to give me an advantage against the least experienced riders and it did. I was 20th out of the water and 3rd off the bike. It started with a couple of short hills on the way out of town, not very big or steep, It was not as hard as people put them, but after a couple of miles came al long descent, which with the rain it was harder than I thought. The drops really hit me hard on the body plus I had to be extra careful with not falling, so it wasn’t as fast as I would’ve wanted it to be.
After this descent then came the longest part of the course which as flat and fast as well, the good thing about the rain was that it lowered the wind a bit. After an out and back part came the real hills, but still, for me personally wasn’t the hardest part of this course, it was yet to come. On this part you went up a couple of hills ups and downs. After that there was a left turn into a beautiful scenery, but it was slightly uphill, and a crazy wind against you. It was an aerobat slow ride for about 7 miles. (the real hard part) this was when you came back into the town of lake placid. Once I made the first loop I already knew what I had coming for the second time around, only that the rain had stopped, so it turned out to be a nicer loop. the total for my bike time was 5:27:53. I was aiming for a 5:20 so I was a little disappointed, only that I knew after the race that it was the 2nd fastest time of my age group and I was 3rd off the bike. Amazing results in retrospect.

The Run
This marathon is supposed to be one of the fastest of the circuit and it effectively is a nice course to run despite the long uphill at the end of the loop. It is a 2 loop run. So I started the marathon with a downhill and trying to maintain a 8:00min/mile or 5:00min/km pace, and I did for about 9kms. But then I started to see a lot of people passing me and I personally believe I went way too soft on this marathon and could’ve ran harder. Back to the course, it was already sunny and perfect weather, so I went down the hill and for about 5kms of out and back it was pancake flat. Then back to the hill, only that this time it was up! by the time my pace had already fallen a lot. After the uphill came a couple of kilometres around the lake and lots of people which always helps. The 2nd loop was terribly slow, I was going too slow but couldn’t get my self to run any faster nevertheless I never felt bad, it was a mental block what I suffered in the marathon. Ended up doing it in 3:51:23

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Results
12th place for my age group / 99 overall. A total race time of 10:30:03 which beats my PR of 10:41:08 in mont trembling 2013. So overall I was really happy with my results and I knew I was going to suffer on the marathon given the injury I had. I was only left with a little bit of disappointment after knowing that I was 3rd and dropped all the way to 12th place. Kona was in my hands and I ran away from it! But anyway it was just another amazing experience, getting to run with all my training friends made it a unique race and definitely recommend anyone to race this beautiful, well organised race.

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since it was world cup season. had to finish with the Colombia Jersey!

If anyone wants feedback on anything about this race, hotel info, course info, advice feel free to contact me from the contact link above or click here!

Change of mentality

As posted before I have been dealing with injury for quite some time now and the race is getting closer and closer every time. So by seeing my current situation and having to take so much time off from running I have to say that I have to change my expectations for Ironman Lake Placid and just go into it with no pressure and enjoy it! WHICH IS ALWAYS THE NUMBER ONE GOAL…ENJOY AND EMBRACE RACING. After all it’s what we all want!

Now that I am a month away I have been running again for about two weeks and no pain has showed up in my hip, it has taken a lot a of sacrifice though by massaging it a lot and going to therapy a few times a week. That takes money and time, but I’d do anything to keep myself in health. Slowly and with a lot of patience I have been running well again, covering good distances and not as slow as expected. So far, since the injury, my longest run has been 16K @ 4:50/km which is my marathon goal to run at that speed.
But as said before I have already taken the pressure of my mind by knowing that I won’t be 100% prepared for the race so I’m just going to enjoy it and most importantly finish it and add another medal to my collection!

Some of my finisher medals, missing IM Puerto Rico...next is IM Lake Placid!
Some of my finisher medals, missing IM Puerto Rico…next is IM Lake Placid!

Last week, this week and the next one are my last block of high volume training so I’m trying to nail them as good as I can because since San Juan 70.3 I haven’t been able to complete a week of training as prescribed. It means that I need to stay focused, get the workouts in and hope it will help get back the fitness that I have lost due to the injury. (which I think it will!)

one last thing that I learned the hard way…stretch ALWAYS after training!

Weird face on a stretching session after a long run
Weird face on a stretching session after a long run