Archive for April, 2011

Reserve Aid Wheel Decals … Sweet

Posted in Gear on April 26, 2011 by eeodim

My boy, JW, ordered some pretty cool decals for his wheels.  This one only reflects the outer edge.  The full disc cover sticker to come soon.  Hopefully more than a few Team RA members will be rocking these during the season.


Tick Tock … Tick Tock

Posted in Rants on April 26, 2011 by eeodim
This past weekend I wrapped up my out-season plan.  A culmination of 20 weeks of blood, sweat, and many many tears.  I worked hard and made some incredible gains in my overall fitness level.  I pushed my body past levels of exhaustion and tested my mental fortitude.  I’m proud of the work put in so far, but I’m nowhere near where I want to be.
The real work starts now.  I have roughly 17 weeks until IMLOU – 123 days, 18 hours, and 3 mins to be exact, but who’s counting.  Yesterday I loaded up my new In-season plan which will lead me right up to the big race.  The training runs get longer, the bike rides will be 3 hrs now not 1 hr, and the pool will become my home away from home.  The whole program seems intimidating at first, but after more reflection I’ve come to the decision to embrace the process.  I need to learn to value the upcoming improvements in my swim stroke.  Appreciate the world around me as my body allows me to bike for 60+ miles at a time.  Get excited that my longer runs are getting easier and easier.  In short, enjoy rather than abhor becoming an Ironman.
I know I’ve posted this before, but it came across my radar again yesterday.  I get chills every time I see it.  I almost want to see if I can set this up as my alarm clock, but I don’t think wifey would be too fond of that!

I will conquer what has never been conquered. Defeat will not be in my creed. I will believe where all those before me have doubted. I will always endeavor to uphold the prestige, honor and respect of my team. I have trained my mind and now my body will follow!


 I will acknowledge the fact that I am an elite warrior who arrives at the cutting edge of battle by any means at my disposal. I accept the fact that my team expects me to move further, faster and fight harder than our opponents. Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight and I will shoulder more than my share of the task whatever it may be. One hundred percent and more 


Gallantly will I show the world that I am a specially selected and well trained warrior. My heart and my soul will be the fuel to carry my body when my limbs are to weary. I will never falter, I will never lose focus as long as there is hope in my mind and my heart still beats. I will never give in to the evil that is weakness and I will fight that evil with my dying breath.


Energetically will I meet my enemies, no one will challenge me, none will stop me from my goal. I shall defeat them on the field of battle for I am better trained and will fight with all my might. Surrender is not a Champion’s word. I will never leave a fallen comrade to fall at the hands of my enemy and under no circumstances will I ever surrender.


Readily will I display the discipline and strength required to fight on to my objective and I will complete my mission. I will rise when I fallen. I will rip the heart from my enemy and leave it beating on the ground. My enemy need not fear me but he will respect me and if he does not. I will make him respect me with all that I have to give.


History will remember my name and he will not have to be kind. For I will have denied his criticisms and put in my own praise, No one will define me, no one will tell me what I can achieve, none will say I have not given all I have to give and none will take my glory.


Unite Half Marathon Pics

Posted in Races on April 26, 2011 by eeodim

Some pics from the race a few weeks ago –


Week 20

Posted in Workouts on April 18, 2011 by eeodim

Last week of my 20 week out-season plan.  I’m looking for a great week of hitting all my numbers and having some tough hard sessions.  My first tri of the season is only three weeks away – dayum!


Rest day


Bike – 2 x 20 (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (75′ total)

Run – Easy brick run, at MP/Z2/Steady out, HMP/Z3/Mod-Hard back (25′ total)


Run – 4 x 800 (2′) all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time (45′ total)


Bike – 3 x 15′ (4′) @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard (60′ total)


Rest day


Bike – 5 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of available ride time at 80-85%/Z3/Mod-Hard (75′ total)

Run – Brick run as HMP/Z3/Mod-Hard out and back (20′ total)


Run – 2 x 800 (4′) @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time



‘ – mins

(x’) = anything in parentheses is the rest interval. Just ride/run easy for x minutes or seconds.

2 x 1 – An interval set of 1 mile done twice. Often shown with a rest interval in parenthesis afterwards as in 2 x 1 (4′).

run zones:  z5, z4, z3, z2, z1 = 6:25, 6:51, 6:59, 7:16, and 8:32 min / mile paces

MS – Main set

HMP – Half Marathon Pace

MP – Marathon Pace

TP – Threshold Pace

EP – Easy Pace

UniteHalf Marathon (aka Unite 9.65 miler)

Posted in Races on April 17, 2011 by eeodim

In what was to be my second official half marathon, the Unite Half Marathon held at Rutgers University ended up being only 9.65 miles today. Massive flooding at the back end of the course caused officials to shorten the race to just under 10 miles. I was somewhat peeved by the abbreviated route, but there was no use in crying over spilled milk.

 I had two goals for the day: 1) nail my nutrition and 2) improve upon my time from my NY half marathon.

Nutrition – I wanted to experiment a bit.  For starters, I hated running with my fuel belt in the NY race – was just too bulky and heavy, so this time I was rocking the handheld water bottle with 8oz of Gatorade (50 cals).  I packed some jellybelly sport beans (100 cals per pack) in the small pouch and planned to take a few every couple miles.  The plan was to get roughly 50 cals in every 45 mins which meant for the length of the 9.65 miles that I’d need to get in the full bottle of Gatorade plus at least a quart of the pack of sport beans.

I actually didn’t mind running with the bottle when it was full, but after I emptied it (around mile 6) and I had the sport beans sloshing back and forth in the pouch my nerves were kinda shot from the annoying “clanking” sound.  I tossed the pack to the side of the road and figured I’d get any remaining caloric input from the aid stations.  

I’m glad I toyed around with this today as I don’t think I’ll be doing these jelly beans again.  Trying to chew and swallow while regulating my breathing was just too difficult for me.  From here on out I think it’ll be all liquid nutrition.  I’m thinking I could try the Gu gel packs as well, but we’ll see.  I guess that’s what all these races are for – practice.

I should mention quickly that my pre-race meal consisted of a whole wheat bagel with some strawberry jam (roughly 400 calories) and 8 oz of Gatorade (50 cals) two hours before the gun started at 8:30 a.m.  I sipped on water the rest of the morning leading up to the start.

Running Faster than NY – The second priority of the day was to ensure my first half marathon wasn’t a fluke and perform just as well if not better.  By better I mean faster AND feeling stronger once I crossed the finish line.  The plan was to attack the first mile at a 7:15 min/mile pace, the second at a 7:10 pace, the third at 7:05, and the remainder at just under 7 min per mile.  Here are the results:

1- 7:01
2- 6:55
3- 6:42
4- 6:52
5- 6:59
6- 6:52
7- 6:53
8- 6:49
9- 6:41

Well … that didn’t quite go to plan.  My adrenaline got the best of me and I started out quicker than I had hoped for.  After that first mile I said screw it and just tried to keep a 6:45 – 7 min/mile pace.  My total time was 1:05:07 with and I nailed the 6:45 pace.  I’m happy with the overall results, but I felt my heart rate was much higher than I wanted.  I’ll have to work on this going forward.   Garmin Results

One other quick note, race officials said the final distance was 9.65 miles while my watch said 9.5.  The difference in distance equates into an improved pace of 6:45 min/mile (Garmin stated 6:51).  I’ll take the improvement, but I really need to figure out why there’s such a discrepancy between my watch and official results from these races.

Official Race Results

Overall Place – 105/2880

Gender Place – 98 / 1375

Age Group Place – 13 / 201

 All in all it was a good day.  I was able to accomplish what I set out to do while getting a good workout in.  The added bonus was the support received from other CJTC (Central Jersey Tri Club) members.  I believe the final tally was nine teammates in all participated while another four or five other members came out to cheer us all on.  Congrats to all!

United for a Cause 5k

Posted in Races on April 16, 2011 by eeodim

I was able to knock out a local 5k this morning (United for a Cause) before I hit the pavement for the Unite Half Marathon tomorrow.  I had no idea what to expect for a time as I hadn’t run a competitive 5k in quite some time.  The goal was to shoot for around 6:45 min/mile pace or sub 21 min total time.  I ended up staying on target finishing in 20:43 (6:40 pace) and taking fourth place overall.  Results:

> 4th out of 264 participants

> 4th out of 108 men

> 2nd in age group, 30-39 men

I’m starting to wonder what’s going on with my Garmin.  The total distance calculated was 3.24 miles (a 5k race is 3.1 miles), thus throwing off my pace.  The time calculated correctly at 20:42, but the pace was much quicker because of the longer mileage, 6:23.  Not sure how to correct this, but definitely something worth noting.  Garmin Stats

Hello, my name is …

Posted in Random on April 16, 2011 by eeodim

Hello, my name is Evan.

I figured I’d introduce myself again as it’s been quite a while since I’ve last posted.  Life has just been busy lately.  After taking it easy for a while to rest my achilles I packed the family up and headed to Florida for a week of R&R.  I was able to get a couple runs in, but really nothing else worth noting.  After coming back it was time to play catch up and I feel like I’m finally able to sit and recollect on what’s been going on the past three weeks or so.

1.  I started working with Ms. Rebecca Marks Rudy, a nutritionist at who specializes working with endurance athletes.  One particular area that I feel especially weak is my knowledge base in race-day nutrition.  Not only what to eat/drink during a race, but how best to prepare my body leading up to race day.  I’m learned quite a bit in the short time we’ve been working together.  I’m excited to see how I fair a few months down the line.

2.  I returned to the doctor last week for a checkup on my achilles.  After continuing the icing, stretching, and anti-inflammatory meds I’ve been doing much better.  He also gave me some flector patch pads – topical anti-inflammatory strips that I can put directly on my heel.  I’m thinking these will come in handy as training gets more rigorous here in the next few weeks.

3.  Two weeks ago my girls and I spent a week down in Florida.  A few days in Clearwater and the rest in Orlando.  I was yearning for a different training environment other than my basement pain cave.  I’m tired of running on the treadmill and in cold weather.  Unfortunately, I was only able to get a couple of runs in.  The weather in Clearwater was absolutely horrible:

I was hoping to get in some open water swims, but no luck.  Mother nature wasn’t cooperating.  One invaluable lesson I did learn was the heat is not something to take lightly.  My mind kept telling my legs to do one thing, but my legs were barking back that they weren’t having it.  I’ll really have to make it a point to train hard in warmer weather this summer in preparatin for Louisville.

Here are my two runs:  Orlando and Clearwater

4.  Some final thoughts – I’ve become a bit discouraged lately with where I’m at in my preparations for the upcoming season.  Over the past year or so I’ve built a support system of friends who are fellow triathletes.  It’s a blessing to have such an intelligent and experienced group of people to lean on for information whenever I have questions. The curse that goes along with this gift is that I hear all of their training preparations and workouts and I’m starting to compare what I’m doing to their activity.  I simply cannot do this.  I get discouraged when I hear about 1 hour swim sessions or 3 hour bike rides when I am just not at that point yet.  Last night, I had a great conversation with my friend and fellow Ironman wanna-be, Jesse.  He’s such a spit-fire of energy and information.  I almost always feel a jolt of energy after chatting with him.  He relayed some comforting words reminding me that I need to focus on my own goals and specifically how to go about those achieving them.  Throughout the rest of the season I’ll have to work on keeping my goals separate from others while still being an encouraging and supportive friend myself.