I have a goal of placing in a race in 2016. Now that I have a goal, it is time to start working toward that goal.
Get started. I went for a 5-mile jog at 10:00 minutes per mile.
Analyze ways to achieve your goal.
I tend to eat a lot more than I did five years ago.
I drink less water than five years ago
I exercise a lot less than five years ago
My body is a lot healthier than it was five years ago
I am a lot weaker than five years ago
Create a plan
Realizing that I was frequently injured in the past, I cut down on the number of run days. I am afraid that reducing the amount of running that I do will hurt my chances for placing in a race but I feel that showing up healthy will increase my chances of placing in a race.
The plan that I will post is a running plan. I will post the training plan after Alamedarunners II shows up to teach me how to format an excel document for posting.
I chose a running event in September as my target race.
I am going to race in 3 triathlons between now and the event that I am attempting to place in.
I picked two Brazen Racing events in September for my goal of placing. I will be happy if I can reach a top 5 in both races. Reason for my selections:
I love Brazen races
I like these courses.
Both courses are very hot and very hilly.
If I can achieve my hill climbing mentality for training, I have a good chance of placing in these races.
I just noticed that the wheels fell off the bus. It has been over a year since my last post. For various reasons, I got away from running and running related activities and gained about 30 pounds. I just set a goal for myself to place in a race in 2016. I am usually humble with my goals and finishing is my goal. I am moving into a new age group (55-59, if you are wondering), this give me a chance to place. Placing in a race is very hard. I may not meet my goal but I am going to try.
Ted’s rules for for a goal. Note; Ted is Alamedarunners
Create a goal.
It does not matter what the goal is, come up with a goal.
Work toward the goal
I have a lofty goal; I will start by getting out and running.
Find a target event
Create a training plan around my lifestyle
Find ways to implement the plan
Do not give up
Do my best to achieve my goal.
To do my best in achieving my goal, I must do my best in training.
I post my goals because I know that I used to have a lot of readers who followed me and took what I said to heart. This site was created to help others. My current goal is to help me. I hope that my selfish objective will help others in their ambitions to help themselves.
This site was created to help a group of people obtain their goal of finishing the inaugural Oakland running festivals half marathon. Now, I am using the site to help me with my own ambitions to get back into shape. I may never meet my earlier standards but I hope to get better than I am today.
For the record, the inaugural Oakland running festival was about 6-7 years ago.
I could run a half marathon in about 1 hour 40 minutes.
American cyclist Carter Jones is jumping from the United States to head to the European peloton, signing with Team Giant-Shimano for the 2015 season. At just 25 years of age, and with growing climbing legs, Jones should be able to gain more experience, though it’s a shame to see Optum p/b Kelly Benefit Strategies lose such a strong rider.
Here is what Marc Reef, Giant-Shimano coach recently said of Jones (via VeloNews):
“Carter is a talented climber that we have been following for the past two seasons. He has been improving year-on-year and has already finished in the top 10 in Utah and the USA Pro Challenge. He’s made another step up this year and with his climbing strength he will be a good addition to support Warren [Barguil] and Tom [Dumoulin] in stage races. There’s still progression possible with an improved race program and also the opportunities to develop his time trialing, working with the experts on our team, and to improve as a GC rider himself.”
It will be great to see Jones riding on a WorldTour team next season – as he continues to evolve into one of the best American riders.
The Alameda Runners met Jones during the 2013 Tour of California, following a brutal individual time trial (ITT). Here is Ted with Jones:
I’ve already praised the video footage filmed at the Tour of California using the Shimano CM-1000 sports camera. Now, IMG, the Tour de Suisse cycling stage race, released footage courtesy its inCycle TV show.
This is a good post to bring up every year. I am preparing for another triathlon this weekend and I need a checklist for my stuff.
I was getting my stuff ready for an International distance triathlon when I decided to take a picture and post my plan. I am packing up to drive a few hours to the race location where I will spend the night in a hotel then ride my bike about 5 miles to the race start area.
It is always a good idea to create a list of triathlon gear you are going to use and how you are going to use the gear. You can organize the list in any order that suits you. For this event, I used a towel on the floor, the equipment and a picture as my list. My list shown below is based on importance of the equipment. Some things are just required for most triathlons.
Required: Bike – Tuned and in good working order Bike helmet – I am not a good one to ask about helmet requirements. If it fits, I am happy. Running shoes – I have the added optional upgrades from RoadID and SuperFeet inserts. Bike shoes – Running shoes will work but your feet will hurt and you will lose power on the hills. Shorts – I have some Snazzy TYR Tri shorts that work well for all 3 events. Any shorts will work but I really like the tri shorts. The pockets are in good places and they don’t chaffe. Shirt – Required at most races and they protect your back from the sun.
Optional: Bike pump – I like to pump up the tires right before I leave for the race. Water bottles – I have 3 bottles
One to rinse my feet after the swim
One for the bike that is filled with an electrolyte mix
One bottle of water for the bike
This course is very hot for me. I will drink half the electrolyte before I get on the bike and drink one bottle of water on the bike. I will discard both bottles at the bike water stop for fresh ones, filled with cold water. Two towels – one for the ground and one to use after the race. Bike gloves – Just in case I feel like wearing them. Body glide – Great for preventing chaffing from the wet suit. It also protects your neck from the sun. Food – I bring it but I probably won’t eat much. I will probably eat a stinger waffle after the swim. Spi Belt with bib hangars – A great place to put your bib and it only takes one clip to put it on. Socks to help prevent blisters on your feet. Super thin underwear – Some people like them, some don’t. I like them. Swim goggles – tested and adjusted to fit properly. Multi-tool kit for bikes – In case something goes wrong while getting ready for the race. Wet-suit – fit tested with operational zipper. I like to lubricate the zipper with body glide. Bike pouch:
CO2 cartridges (2)
First aid kit
Allen wrenches 3,4 & 5 mm
Bag to carry goods to and from the start line.
Sunglasses are in the car and I have not made up my mind on the bike jersey yet.
Prepare for your distance. For my current level of fitness, an Olympic distance triathlon is a short event where I don’t need to worry about nutrition. I do have to worry about the heat and water. Practice with your equipment, including nutrition before the event.
Aerodynamic has great significance in cycling, with bike companies and professional riders spending a lot of time in the wind tunnel.
Based on a question asked by a fan, Specialized identified if having a beard actually slows down riders. Following testing, it was found that not having a beard saved less than one second over 40 kilometers – so keep the facial hair if you want, because it’s not slowing you down!
I’ve written a couple of stories about the Shimano CM-1000 sports camera for TweakTown (here and here), but thought I should post something on Alameda Runners. Shimano used the 2014 Tour of California as a testing ground for the camera, and some unique videos have been released.
The Shimano CM-1000 will be available to consumers in early August with an expected $300 MSRP.
This review is a guest review written by Miriam “Wombat” Kaufman, a personal friend, running enthusiast, and all-around neat person. She has several stories currently in the works for Alameda Runners, so hope you enjoy.
1. I’ve had my current belt for almost five years and it’s just about lost all of its elasticity
2. I’m still on the hunt for the perfect no-bounce belt.
I really dislike carrying stuff while I run, and I think I’m extra sensitive to every little bounce, slosh or jingle that drives me crazy. I prefer to run minimally, free of gear that weighs me down or is distracting, but sometimes it’s not only convenient but necessary to carry my cell phone. So, when a gear company comes around saying they’ve got a new belt that stays put, I get excited. Skeptical, but excited.
People tend to think of riding a bike as a way to exercise, but overlook it as a great way to explore your neighborhood and burn calories at the same time. As I flipped through the May 2014 edition of “Cycle California Magazine,” (PDF) the “Prescription for better health” column added great insight:
“Cycling can conveniently and pleasantly burn calories. In fact daily 75 minute rides burn enough calories to lose over a pound per week. So just riding to work may be enough to win the battle of the bulge. Every 30 to 60 minute ride stimulates both the adrenal and thyroid glands to produce adrenaline and thyroxin. These hormones act to increase riders’ metabolisms up to 25 percent for 15 hours after the initial exercise. This increased basal metabolic rate causes an after-burn of calories. Thus the weight loss process continues even when you rest. Cycling also strengthens and develops muscle mass, so that weight loss is further induced by thermogenesis.”
I have a lot of casual biking tips to share with everyone in the future – so stay tuned and remember, have fun but stay safe out there.
(Thanks to Monique Rodriguez for the excellent photo.)