Winter Park 10k Grand Prix Finale

The Winter Park 10k was the last race of the Grand Prix Track Schack Series, and I'm proud to say I won my age group 19-24 for the series! The 10k was tough with lots of turns on brick roads and puddles on practically every turn, but either way I ended with a pretty solid time of 35:36. My splits were 5:34, 5:38, 5:38, 5:39, 5:42, 5:51, I thought I went out conservative and finished strong but it looks like there is still alot to learn about the 10k. I also rocked a headband and my new Zoom Streak XC 2 so I looked like some runner from the 1970s which was fun. Next up is the Great Clermont Triathlon and I'm pretty excited b/c its my home town race, and the course is on the roads and trail that I train on practically every day.

First Race of the Season!

The USAT Elite Development Series #1 ITU race was at Lake Louisa St. Park yesterday and was my first race of the season. I am overall happy with the race but there are def. some things I can improve on. Coming out of T1 my shoe strap come out and I slowed down to fix it when I should of just kept riding to not lose my pack. I also had a horrible T2 but that will get better with more racing that I do. Other than that I was happy with my swim considering the quality of the field. I came out of the water in 6th and had a solid ride considering the shoe problem. My run was also good, considering a two day taper. All in all I'm glad I got to do an ITU style race so close to home with such great competition, it gives me an idea of where my fitness is and what technical things I need to work on for the bigger races coming up.

I also wanted to thank all my friends/sponsors who help me out a great deal. Epic Cycles USA is located 10min from my home, and Roman and Jude are the coolest guys, they help me with everything on my bike including bike fit, race wheels, and bike maintenance. Emily and Nicole at West Orange Massage Therapy are awesome girls who give great athletic massages to get me race ready and recovered, they are fantastic!

Oh thanks to Doreen Landi for the great pics!

Seanons 52 5.2k

Its been a while since my last race in November, but i felt very prepared for this race considering i had put in solid track sessions. The week before the race i did 3x 1mile w/ 90sec rest at 5:15, 5:10, 5:08, and it was super windy out, so i had alot of confidence going in. Probably too much though, because i went out with lead pack at the start of the race in a 5:02mile. I think my body was just shock from not being used to that pace and i just died after that, my 5k split was somewhere around 16:49, so i wasn't too upset, but i definetly learned my lesson and won't make that mistake again. My next race is the Run around the Pines 5k where i hope to PR again, with a consistant pace. My training is going really well considering I am injury free. I also have starting riding a swimming a little more as i am building into the triathlon season.

oh...i almost got beat by a girl to as you can see in the photo, she went 16:52 through the 5k which is fast!

Nic

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.