Puerto Rico Vacation

I just got back from a 9 day vacation over the holidays with my family in Puerto Rico. I'll admit that im glad to be home....the mosqitos and 90 degree heat everyday, not to mention the loud rooster at 5am, was starting to get a little old. But i managed to put in a really solid run week of 39 miles with some speedwork on tuesday and a 12mile long run on sunday(practically melted in the heat). I also got to practice some of my spanish which was a little rusty from under use. We visited old San Juan, the National Carribean Forest (El Yunque), and some spectacular beaches with warm clear water. The highlight of the trip, for me anyway, was not the beaches or the history of the place but a friday night in some local club with my cousins...Definently had a blast.

Back to Normal

My knee/IT band is feeling alot better, still having some dull pain but, since it didn't hurt after 4miles of speed and hills today im pretty happy. Now that im feeling better were starting to crank up the mileage a little as well as the intensity, ive been doing some more swimming and riding which is also helping keep my legs healthy. I did 4x 1mile today with every even quarter up and down a hill, was a good aerobic workout, didnt push it so i felt comfortable for the whole way. I also don't feel any soreness coming on but ill wait til tmrw.

I leave for Puerto Rico on saturday morning so im trying to get in a little more swimming and riding this week before i leave. Im still going stick to the running regimen and try and do some open water swims while im there.

Although ive been running alot of easy miles i really do feel my running fitness coming along. This is probably the longest stretch of run training that ive ever done without interuption so hopefully it pays off in the tri season with some fast run splits.

Happy Holidays
Nic

past weeks

Well these past couple of weeks have been a little up and down for me with an issue ive been having with my knee. I think it was caused from supination due to too much support in my shoes and so i switched to a nuetral shoe, and it seems to be helping out alot. My massage therapist and chiro have also helped. Today was actually a great day, i ran 4mi in Lake Louisa St. Park with no problems so hopefully it stays that way, and i can start training hard for the Seasons 52 5k in january. I also start up my triathlon training tmrw, to start getting my riding legs and swimming arms back in shape. I really think the cross training that triathlon provides helps avoid injuries caused by running. Well, ill start getting back into the grind slowly next week, which i am very excited about, and check in later....peace.

Winter Garden 5k PR!!

I did the Winter Garden 5k this morning to represent my massage therapists at West Orange Massage, but did no expect to run a huge PR, 16:21!

I took thursday and friday off because i've been having some IT band issues, that started bugging my knee. I got an 'extreme' massage on friday and some kinesio taping which helped out alot. I still didn't have much confidence going in because i havn't been on the track in over 3 months, ive just been putting good mileage in and some good tempo runs. I drafted Zach Ruble on the first mile, and then he started pulling away and i was like, eh ill just run my own race for second, but i started feeling good and heard our mile split was like 5:14! I thought just keep the same pace and you'll be okay, so i went 5:12 for the second mile and after that i picked up some more because i was just feeling really good, and soon enough i pulled Zach back and ran for the win and an awesome PR. I didnt expect to run that fast this early in the season, escpecially with my knee bugging me a little. The knee feels pretty good, i think there is still a little swelling which ill have to work out with ice and regular massages, but all in all what a great day!

Here are the results http://www.championchiptiming.com/images/files/static/411OverAll.htm

Ill post some photos of the race later.

Founders' Day 10k

I had a great learning experience today in my first open 10k. The weather was great and i just wanted to be consistant and maybe descend the pace a little. Around mile 4.5 i put in a really hard surge (way too hard) and pretty much paid the price the last mile, but overall i was happy with the time, 35:43. Hopefully by the Winter Park 10k in March ill be a bit faster than that.

UCF 5 miler

I had a great race today at the UCF 5 miler. The weather was excellent, around 50 degrees, and the result gives my a lot of confidence for the 10k and next triathlon season.

I haven't competed in a race longer than a 5k in a while so i wasn't really expecting anything great based on my low mileage, so i was just out there to have some fun. Marc and I ran together for the first three miles, despite my not feeling that great for the first mile i stuck with him and we talked strategy and tried to stay relaxed. On the fourth mile i was feeling really good and just took off from the guys i was running with and passed about three people ahead of me, and i just kept the momentum going into the last mile. I was really happy with the splits because my last two miles were faster than my first, when i was expecting to slow down a little towards the end. My splits were 5:37, 5:47, 5:45, 5:31, and 5:34 and i finished in 28:16.

Im looking forward to increasing my mileage while staying healthy this winter, and bring my running to a new level.

season plans

Ive been running pretty easy these last couple of weeks and Sunday is the next race in the Track Shack Grand Prix series, the UCF 5 miler. Im excited b/c its through my school campus. Im also excited that i get to race a longer distance than a 5k. Im a little unsure as to the result, but im just gonna go for it and see what happens, should be a blast since its going to cool off. Its supposed to be 57 degrees that morning, YES!!!

I also planned next season for triathlon, and have a 7 week training trip to Marshfield, MA next summer to escape the florida heat and kind of recharge my mental batteries for age group nationals in august, im soooo excited!

im also going to take advantage of the State Park by my house, and buy a year pass tmrw so that i can run in the trails there. There are apparently 4500 acres of land and some 25+ miles of trails out there, so it should be some great running for the winter, and there is no way i can get bored!