Wednesday, July 28, 2010

45 minutes EZ ride

Clean my bike, lube the chain and with the race-wheels still on it, and some of the IMLP stickers still on the frame I went for an easy ride to close the studio and back home.

Felt so good, riding trough the hills and revisiting on my head all the moments that just happened. I feel awesome and wondering why I'm not in pain and walking with a stick... or I know why. CFE!!!!

You're an Ironman now what?

Drove from Lake Placid straight to the studio to teach 2 privates.

After that I did the WOD of the day.

3X of 10 reps of each push ups, KB swings (35lb), pull ups (with band), GHDs, hip extensions. Felt good, actually afterward felt better that before...

Went home and rest for a while.

Tuesday, July 27, 2010

IRONMAN LAKE PLACID - RACE REPORT

I want to start thanking: MAX the best coach ever, my family (Nilda and Juliet who were there the whole day) and my family abroad who follow me trough internet. TriMax Team and friends. Special thanks to Dan Belmonte who introduced me to Team Cindy and gave me this wonderful opportunity.

Wearing this beautiful medal everything feels different so I want to try to remember every single part of this dream (which for moments felt like a nightmare...)

Everything started here while I was watching this...



On July 25th 2009 I decided to do an Ironman after watching Ironman Kona 2008. I google for coach to help to train and I find the best.

I meet with Master Yoda for the first time at the end of September of 2009 and started training in October.

After 5 month of training and 85 pound less, In March I did my first ever triathlon a Half Ironman. I did good and felt great.

Then everything I was training and preparing everything for my first ever Ironman @ Japan. But life, unpredictable, decided that Ironman Japan needs to be canceled and found myself trying to understand what just happened, and now what?

Thanks to Dan Belmonte I meet Christina from Team Cindy who invited my to join their team and be at Ironman Lake Placid.

After months for training last week was really peaceful. I felt in absolute peace and really happy about the whole thing. Arrived at Lake Placid on Thursday, registered and wondering around.

Then I went to Liz and Bullet house (friends who live @ WIllmington, 15 miles out of Lake Placid).

On Saturday I went to Team Cindy breakfast. Great group of people and a lot of good energy. I even (without knowing it) seat my the side of Michael Phelps sister! Then I did the prescribed 20/20/20 from Max house, check in my bike and gear and wait for the big day.

Woke at 2:45am and could not sleep anymore. Was raining and a little cold. My wife and daughter were still sleeping.

At 4am we all headed to town, I was one of the first to get body mark, pump my bike and check everything for the last time. Then went to the swim start.

Little by little the place was getting crowded and crowded, people wondering around like ants and from all over the place. I started to get worried, but still calm.

Around 6:35 Erica and I went to the water and start moving around. Then the first big mistake of mine. I position myself too close to the front group. Waited on the water kicking and wondering what's next...

Then 7:00:00 the race started and I founded myself in Panic mode, people grab my legs, pull me down, swim me over, I swallow half of the lake and the wetsuit started to feel 3 sizes smaller, couldn't breath and for a a while I felt, it's over...

Started swimming chest and trying to calm down, breathing, doing anything to keep it together, nothing seems to work... I started looking for a kayak (volunteers) just in case... then I told myself "you can do this, just put your dam head into the water and start swimming. I did just that, whit a mental image of my wife and daughter waiving for my from the balcony, like everything will be alright, but with other 2,000 + people around was hard, really hard.

First red bouy (turning point) I had a cramp, big one. And immediately started to panic again, but this time with a little more experience I decided to put my head down and just swim, I keep thinking I can do this in 2 hours and 20 minutes, and I was determined to do it.

First lap felt like 1 year or longer. Once on land again I looked at the clock and I can not believe it, 50 minutes! My slowest time ever... run trough the sand and into the water again. Second lap I push harder and seems to work, 36 minutes was the time.

Once I finish the swim part everything was better, the crowd was more scattered and with the help of volunteers which toke my wetsuit of the fun started...

I did T1 outside the tent since inside was to crowded, grab my bike and turn on my garmin... bad luck, even when I charged the night before, for some reason was out of batteries and died before I can even mount my bike.

Was raining constantly and the descent from the high school was crowded. Once on route 73 I felt better and with a feeling of I can do this...

On my way downhill on route 73 I had a blast. While everyone was breaking on the rain, I decided to push all in, aero position and lets rock and roll, what a thrill! Maximum speed all the way down. Was raining hard and the tire thread was not clearing out all the water, but what the hell, now or never...

At Wilmington my daughter, wife and Liz was cheering for me from the side of the road, that gave my extra fuel to keep going.

Firs loop on the bike felt awesome. I still remember really clear when I reach downtown and everybody was cheering, felt so good and emotional, I almost cried like a baby... Then the downhill again and more fun.

When I stopped to pee before the downhills the same cramp that I felt on the swim was there again, I almost felt from my bike, but I was not willing to let that stop me from keep going. So I kind of ignore it and worked!

Changed the GU for 1/2 bananas in the 2nd loop and worked just fine. Felt very good and follow my heart rate all the way, looking to not over do it and just keeping the pace, not to hard just to be able to run as much as possible.

Route 86 towards Lake Placid and last hills was hard. You know you are close but now the run ghost was approaching and the challenge of changing this fun was not something I was looking for...

T2 was slow but I toke my time to go the bathroom, put my snickers and off we go... started good and solid but that don't last long, the cramp emerge again but this time harder. Walk for a little bit towards the aid station. This time I grab cola and pretzles and keep walking for a little while. Then started jogging again and keep going, keep going was what I was all about, doesn't matter how but I wanted to just keep moving towards the finish line.

First loop was super hard, the part from route 73 to the turning point felt long. Then uphill again towards downtown.

Everybody was cheering at telling you how good you look... I did not look good at all, but what you can say more than "thank you"? Matter of fact I can not remember the last time I said "thank you" that many times... All good, people were GREAT! And they look good for real, drinking beer, having barbecues, looking fresh, cheering, etc.

Going out of town felt awful. Just thinking on doing again the 13.1 miles again was not a good feeling, but I was lucky to bump into another guy who was running/walking by my side for the last 3 miles. Mike from Boston BIB # 804. At one point he goes "we should finish together brother", so we started to run 2 poles (electrical poles), walk 1 for the rest of the race. Even in the last mile. Thanks to him the 2nd loop was awesome, felt shorter than the first one.

Everyone at downtown was cheering and the whole thing was unreal. Really. I felt like a rock start and my dream was real.

I run the oval and cross the finish line. Happy as a dog with 2 tails...

I let go Mike and other guy first so I can properly do my celebration at the finish line: 1 squat, 1 burpee & 1 push up. 1 time x time. Total time: 13:23:43

My family was on the tent by the finish line and felt so great to see them with their happy faces. My daughter was still cheering for me.

Max was waiting at the finish line, with a big smile, like he was running. What a great feeling! Master Yoda always present when you need him...

Then is like everything is over and you are an Ironman. That's it? Really?

For moments I feel super happy, but also I feel I can do better, like 13:23 seems way more than I was expecting (I don't know really what I was expecting since I never did it before) but I guess I was expecting to race faster than I did.

I'm happy don't get me wrong is just is like a sub-real feeling... and now 3 days later I found myself looking the numbers again and trying to see what I could done better, how I will do it next time.

Also I can not believe I not sore everywhere and I'm not in a bed for a week. Matter of fact I came from Lake Placid on Monday straight to the studio to teach 2 privates.

Something I know for sure, I need to train harder. I need to improve and I want to do it better. Now that I know I can swim, bike and run for long distances I want to do it faster and better and CFE will be my tool.

Ironman Cozumel, here we go...



















Monday, July 19, 2010

20/20/20

Yesterday I went to Mt. Tom lake (Litchfield-Bantam) to do my 20 minutes light of swimming. I want to say that that lake sucks! why they don't allow you to swim from the shore when lifeguard present?

ANyway, drove to Highland lake and swim from one of our friends dock. Nice and warm water, choppy but nice. Then grab the bike from the lake to Torrington and then ran from there. My wife and daugther help me a lot since they drove by my side in order to keep the transitions as short as possible.
"
After that, I went to Lowes to buy plywood to build my new jump boxes. 36" x 36", went home and built it. Oh men, they lock and feel HUGE! but giddy up, will be fun...

Today I had my first client at 8am to start the ON RAMP program and at 4pm I have my first private. One thing for sure, I will learn a lot from teaching and I love it.

See you all on Lake Placid! I can not wait, counting the hours...

Friday, July 16, 2010

AFF & 5km run

Today at 8am I was at Ellington, CT starting my Accelerated Free Fall training course. I learn a lot of things and almost jump but the weather was not good enough.

Tomorrow maybe I will be able to do my first AFF jump from 12000. Great stuff.

After a hot day I came home and watched Ironman Kona 2008. Today I realized that I recorded last year on 07/25 which is the day when I will be doing IMLP!!!!! Great!

After watching those amazing images, I went for a run at evening. Not the fastest but on the hills and pushing. Felt good. 5km run time: 33:16 (again not the fastest but finished). Still trying to get my mind around the 26.2 that I will be facing next Sunday!.

It's coming. It's coming and it feels like when you look down from 12,000 feet! A lot of mix emotions...



Now watching the Crossfit Games Live! Amazing. I need to learn a lot of new WOD like the muscle ups! Tomorrow I will hang the rings and try it for sure! Giddy up boys and girls!

10, 20 and 30 rep rounds of box jumps, squats, push ups, burpees

Did the WOD: 10, 20 and 30 rep rounds of box jumps, squats, push ups, burpees,
at the studio and with my dautgher doing a downsize of it, fun a lot of fun.

Total time: 9:52

The studio look and feel great! Have the first class next week at 8am. On ramp program! Giddy up!

20km bike + Backsquats

Did the 1st. WOD at morning before the rain visit us...

Hot and humid. From home to route 4, route 63 back home trough route 202.

20km time: 39:01.

Did the back squats late at night after I finish all the details previous to the open house tomorrow. My wife and daughter help me a lot to put all the things on place and clean the place. Thanks!!!!

Backsquats: 3-3-3-3-3: I warm up at 45+45x2 and then did all the rest with 45+45x4=225lb.

Keep the needs below 90 degrees and went really dip! Like it!

3x500 swim & 150 wall balls

Good swim for the first WOD: 3x500, 75%, 85%, 95% effort, 3 mins rest between
1) 8:11 / 2) 8:13 / 3) 8:37

Did the 2nd. 150 wall ball shots for time after that @ home without a clock.

Open House

Great Open House at Charym. A lot of people show up at the complex and I had the chance to show my studio/ box to the visitors.

Most of them demonstrated a lot of interest in Crossfit which is really good. The studio is not that big (5 people working out at the same time) but the idea is to don't be big, just be very good.

We will see how it goes. I plan to be there all days...







swim 500, 50 squats, swim 400, 40 squats, swim 300, 30 squats, swim 200, 20 squats, swim 100, 10 squats

WOD: swim 500, 50 squats, swim 400, 40 squats, swim 300, 30 squats, swim 200, 20 squats, swim 100, 10 squats did it at YMCA early in the morning. Felt good, even when the mom & kids class was going on in the other line.

Total time: 31:49. Tomorrow is the big Open House at Charym and I must have my studio ready to go!

5k run and 10 pull ups, 10 wall balls, 10 push ups, 4X for time

Did the 1st. WOD at the new studio (almost finish)

10 pull ups, 10 wall balls, 10 push ups, 4X for time. Hard but fun! Time: 7:39 After that went to a Yoga Class.

After the yoga class grab my back pack and run home from the studio since is little more than 5km from door to door. Humid and hot!

5km run time: 31:49 slow but I dit it!

4th of July Bike Ride

Pride to be an American through naturalization that's for sure.

I like all the opportunities this beautiful country bring to me and my family.

Thank you!

Ok, right to the ride I went from home to Cornwall and back through route 45. I forgot how hilly is Route 45 after Route 7. Rode longer that the 90 minutes prescribed, but all good was fun.

A little tire and sore on the lower back for some reason.

Garmin data:
90 minutes + by legassa at Garmin Connect - Details


Thanks to Erica, time ago we got introduced to the Dehydrator and after receiving it we put it to the test with Juliet and my wife, drying Strawberries and bananas, we will see tomorrow morning how this work.

Run and deadlifts - Sat July 3rd.

1st. WOD: 5x800mts. 3 minute rest. Run the 800mts at Litchfield park right behind the new studio.

I did it late 9pm and after a long day working on the studio to get it ready for the Open House next Wednesday.

3 first 800mts at the track the rest on the road (Route 202) since the park was closing and I was getting bored.

I'm feeling really tired and doing a lot of things...

After that I did the 2nd. WOD right away with the new bars and weights from Again Faster in the middle of chaos of the new studio. WOD done is the most important part no matter under what circumstances.

1-1-1-1-1-1 Dead lift

1) 45+45x2=135lb
2) 45+45x4=225lb
3) 45+45x6==315lb
4) 45+45x8* fail=405lb
5) 45+45x6+10x2=335lb
6) 45+45x6+10x4=355lb



Friday, July 2, 2010

Should I say Jump or Skydive or both? (Run, box jumps, wall balls and Tabata bike)

Today was my play day. I went to Ellington, CT to jump in tandem. Kristin my Yoga teacher, college and friend invite my to start taking lesson to get certified. The first step is to jump in tandem.

WOW!!! Loved it! What an awesome experience. To summarize we climb to 11,000 feet and jump. Check the altimeter and at 5,500 signal my instructor and pull the parachute and then land on the zone. I'm still dreaming about it. I want to jump again right now!

OK, back to the training world, I did my 2 WODs back to back when we went home. 1st. WOD 400m run, 30 box jumps, 30 wall balls, 4X for time. Oh men. that was hard. And for some reason lately i'm exhausted. Burned. Tired... I pushed to finish. Not the best time but felt good to finish. Total time:22:40 (24inches box and 20lb wall ball, running on the hills).

Inmediately after that grab my bike, water and went for the 2nd. WOD tabata bike :20 work, :10 rest, 32X, note distance. around the house on the hills on the cyclocross. No legs whatsoever but finished too. That is what is all about. Finish right? Total distance: 3.7miles

Garmin data:
TABATA BIKE (:20 :10) by legassa at Garmin Connect - Details

Swim and Backsquats

Crazy day.... Receiving equipment, building a platform, painting, picking up my daughter...

Did my 1st WOD at YMCA swim 4x400 80% effort, each rep within 4 sec of each other. Good swim. I need to see my watch to add the times. But I felt good overall.

After dropping Juliet at Gymnastics, I went home to do my 2nd. WOD Back squat body weight, 21 reps, 500m row, back squat 15 reps (same weight), 500m row, back squat 9 reps, row 500m. I felt tired and with just 1/2 hour rest between the 2 WOD, for moments I wanted to call the day, but I manage to finish at 14:20.

After that quick snack and went to a Yoga Class, super intense one. Almost do not finish, but I did it and enjoyed too.

Kristin is a super good teacher and skydiver who invited my to jump... I will do it.

15K RUN

Monday off and today Tuesday I need to run the 15k. Thinking about it the whole day. I have a lot of things to do. The new gym/studio is consuming a lot of time and I need to finish last minute things ASAP.

Soon I will be posting pictures.

Anyway, I run the 15km at Route 63 (Litchfield). Beautiful sunset and the goal was to finish and I did it. My plan is to keep training and leave aside my goals of being super fast for the moment. The goal is to finish....

Swim and deadlift

Went to the Y with my family to do the 1st. wod swim 200yd 10 push ups, 20 squats, 8X for time

Nice work out. I like it. Total time 35:34 (Best of 8: 4:21, worst: 4:46)

After that I went home for the 2nd. wod 3-3-3-3-3 dead lifts. I did the dealift with all the weights I have at home (soon I will be using more at the gym...)

1)45+(45x2)+(35x2)=205lb
2)45+(45x2)+(35x2)+(25x2)=255lb
3)45+(45x2)+(35x2)+(25x2)+(10x4)=295lb
4)45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)=325lb
5)45+(45x2)+(35x2)+(25x2)+(10x4)+(10x2)+(5x2)+(5x2)+(2.5x2)=340lb

I run out of weight at my home! I use all what I have. 340lb.

Preparing the gym

No yoga or chiropractor today. Working on the new gym/studio. Lot of things in my mind...

Did the run 6x800m, 5 mins rest between at 9pm today. Hard. Very Hard.

First ones at 10mph the last ones at 8:30.

Again, running is not my strong area but working on it.