Road to Nations

The Road to Nation’s
September 23, 2009

Innocent Beginnings
I started a journey four months ago. The journey was initially a personal endeavor to complete a new challenge, but turned into an amazing experience where I met some amazing people while supporting an amazing charity. I would like to share a few highlights and thanks with you in this e-mail.

Spring started innocently enough – I flirted with the idea of buying a road bike and finally took the plunge about six months ago. The receipt is still crisp and filed away in a cabinet. The small aluminum frame and two wheels are more valuable than the engine, metal and plastic that I call a car.  I am still in awe of this little fact. I have included a picture – though she has been through a few upgrades since I took the picture including a new saddle, pedals, handlebar set up and a few new gadgets.

To welcome such an instrument of speed into my varied collection of hobbies I decided that I needed a goal and occasion to look forward to using my bike. The Nation’s Triathlon looked like the perfect opportunity. The race was sold out; however, there were open spots if you decided to join Team in Training, a charity for The Leukemia & Lymphoma Society. I joined Team in Training as soon as possible. I would raise money for the organization in return for training and support during my first triathlon. I understood the responsibility that I was taking on, but perhaps I did not fully appreciate the work that it takes to raise money for charity.

Training & Fundraising

The past four months were challenging in many ways, 5:00 a.m. wake up times became the norm as I headed off for my first work out and often went back to the gym at night for my second workout after work. I started my swim workouts barely able to swim a length of a pool without gasping for air and stopping to take a break. I now swim a mile no questions asked.

There were tough times during training. Our team of athletes traveled across Virginia, D.C. and Maryland every Saturday to meet up at put in between 20 and 30+ miles every weekend, there were hills, many hills, flat tires, jellyfish, and did I mention hills? It was worth every minute and the support of my coaches and teammates was phenomenal. I have included a picture from a Saturday morning practice in MD. I did write to my personal blog as much as I could with training updates. Balancing work, training and fundraising took a majority of my time so my last training entry was probably half way through the training season. Feel free to read a few of the posts below.
When it comes to fundraising – I quite simply could not have done it without the help of an amazing group of people. To donate to charity during these rough economic times is very generous and I would like to express my utmost thanks to everyone that contributed to this cause!

The BIG Day

The Nation’s Triathlon was quite simply one of the coolest experiences I have ever had. I woke up at 4:00 a.m. and headed out to meet my mentor with a friend and take a cab into D.C. to set up my gear at the transition area. We arrived at the transition area (where we left our bikes the previous day) and started to set up our cycling and running gear. I was nervous but shared smiles and laughter with friends before jumping into our wetsuits. We were ready and I was determined to enjoy every minute of what was ahead of me.

The Swim

The swim pen was certainly something new. More than 4,500 people were together and I was eager to jump into the Potomac. You read that sentence right, I was eager.  My wave of 25-29 yr old males was easily more than 100 people and I am sure we were a sight to see because all of us sported bright neon pink swim caps. The air horn sounded and off we went towards the Memorial Bridge. The Potomac was not bad at all! It was a perfect 73.2 degrees, the current was barely existent and contrary to popular opinion did not taste like crap.

The open-water swim is often the scariest thing for many people and I was no exception. It is too easy to think that something can go wrong, but I had a great time and stopped at the Memorial Bridge close to the turn around point to glance around me and say wow. Not many people will ever be able to say they have seen D.C. as I have. I made it back to the swim exit ramp and ran as fast as I could towards my bike in the transition area. The swim took me 44 minutes and I am extremely happy with that time. I know I can improve and will for my next triathlon in May 2010.

The Bike

Honestly, the bike was a bit of a blur dodging fallen water bottles and watching a wipeout or two.

I spent my time going between 18 & 20 m.p.h up towards Maryland and back. The 25-mile bike ride was a blast and I am thankful I did not get a flat tire! The total ride took me approximately 1 hr 20 minutes.

The Run

Running with my bike back into transition was probably one of the most surreal experiences I have had.  I had traveled approximately 26 miles, but had a 10k run left. I donned my running shoes, remembered to take my helmet off and took off towards the running course. The course was quick, flat and fast around a place called Hains Point in D.C. With the finish line in sight, I passed friends and coaches towards the finish line and let out a surprised, “WOW” when I crossed the finish line. I was ecstatic when I crossed the finish line after a 1.5K swim, 40K bike and 10K run.  I finished my first Olympic distance triathlon in 3 hrs and 25 minutes, WAHOO!

A Memorable Experience

Participating in the Nation’s Triathlon and supporting the Leukemia & Lymphoma Society this summer was quite simply one of the best experiences of my life. I learned a lot about blood cancer and the resources available to families affected by this life-altering disease. Did you know that charitable organizations such as the Leukemia & Lymphoma Society fund a majority of the research to find a cure? I have included a few resources at the end of this e-mail and hope you take a moment to click on a few of them. Even though I questioned the possibility at first, I definitely look forward to signing up again next year. Maybe I can even convince a few of you to join me. To hear the words “you have cancer” is devastating, but a movement exists to ensure that a cure is found and future mothers, fathers, brothers, sisters and friends are not lost to blood cancers in the future.

One person is diagnosed with a blood cancer every four minutes in the U.S., and I am proud to have participated in an event with an organization that gives hope to those families and friends in their moment of need.

________________________________________

My Team

I would like to introduce and give a shout out to my team below. I completed the Nation’s Triathlon on Sunday, September 13 with everyone below on a wave of tremendous support.  This is one amazing group of people!

Thanks for reading.

Resources:

The Leukemia & Lymphoma Society: http://lls.org/
Facts & Statistics: http://www.leukemia-lymphoma.org/all_page?item_id=12486
Patient Services: http://www.leukemia-lymphoma.org/all_toplevel.adp?item_id=4184
Find and event you want to participate in – Team in Training: http://www.teamintraining.org/

Matt

An advanced version of the little train that could

Are you stuck behind a desk?

Is your day workout the walk to the car and snacks in the break room?

Workout vicariously through this blog post.

To begin, I have not updated my blog recently for a little more than a week.  I apologize.

Visualize this – A key jolts the tumblers of the bolt lock to my door. My foot crosses the threshold. Simultaneously a brain turns to an unrecognizable blob resembling a jar of jelly that breaks as it falls out of the fridge door.  Writing at night is increasingly difficult.

In case you wonder – I am still working out at 5 a.m. The brain cannot put up as much of a fight not to work out as it can when you get home after a long day. I suppose it is habit by now.

I meticulously keep a workout diary. After finishing sets of weights, running, swimming, or biking I record my progress. I highly recommend this practice because it helps you know about your accomplishments and track soreness so you can avoid injury.

For instance, I have accomplished the following things in the past three days:

• Weights…and more weights – everything from bench press to pull ups
• 30 minutes of kickboxing
• 30 minutes of pilates
• A 15-mile bike ride
• Walked 2 miles
• Ran 5 miles (cough…uurm I walked somewhat too)
• Swam 1,000 yards
• Conquered a brutal spinning class this morning (7/28)…

…and swam 1300 yards this evening.

Now – for those of you in the training program that are reading this post you’re probably thinking to yourself why so much – this is supposed to be a recovery week, right?

It is a recovery week according to the schedule – I had some conflicts last week that hindered my ability to go to my typical swimming practice and join everyone on Saturday for the brick workout. So I need to count that as a lot of recovery time. I even gained a couple of pounds.  I am supposed to become lighter so this stuff gets easier. I will say that I do not think my body has been this capable, or strong – ever! That is a cool perk.

Side note: How appropriate that Kanye’s song Stronger just came on my Pandora account…”what doesn’t kill me will only make me stronger”

This stuff is getting hard and taking its toll. I am not sure how my other teammates are doing, but finding time to workout, fundraise and work is rough! Then again – I need to keep some focus:

1.    This is for charity! (p.s. please donate http://pages.teamintraining.org/nca/nattri09/mingram)
2.    If triathlons were easy – everyone would do them. I see myself as a more advanced version of the little train that could.

Are you in a Team in Training event? Are you training for an endurance event…any tips on juggling everything?

A brick, a flat, a day of conquered challenges

It was a busy weekend!

Saturday’s group brick (bike & run) was near Greenbelt, MD [Our Ride]. My group mentor, Rich, and I convinced ourselves that we would be early. Was that the case? Not so much. More than 15 people were already getting ready in the parking lot when we arrived and it was 7:20 a.m.

The weather was nice – great day for a ride and run

Side note: I’ve found cycling much more enjoyable than I could ever have anticipated. I love the preparation, the gearing up and taking off with another rider, or a whole peloton.

I was in a competitive frame of mind. I have been training a lot and this brick was supposed to show some of that off.

Ready

Slowly everyone begins to huddle in on one section of the parking lot.

Steady

The group grows, 10 to 30 to more than 50 riders amassing together with bikes and eager looks. Announcements made, safety signals reviewed.

Go!

We’re off!

One by one riders hit the road. How do you feel when riding in a group versus by yourself? I’ve found riding on roads to be okay when I’m by myself; however I’ll admit that riding with large groups takes a lot more concentration. There is so much more to look out for and you depend on great communication skills to stay safe.

pssssssssssssssssssssssssssssssssssss

I am ten people from the front of the group two riders. This is exciting…we’re in the middle of MD on an awesome day.

pssssssssssssssssssssssssssssssssssss

Me: “Hey can you check my back tire. Is it flat?”
Rider behind me: “Oh yeah – your tire looks low!”

My first flat tire, bugger! What a kill joy! I pulled over to the side of the road five minutes into the group ride and ask for help to change my tire. I have not had to change my tire since buying my bike. Ironically, the Team in Training coaches had a planned tire changing clinic for after the group ride! (Mini shout-out to the coaches that stopped to help me out and make sure I was okay.) It turns out more than five people had flat tires along the course on Saturday. That seems like a mighty high number.

Let us give that a second try

Tire mended, I took off to reach the rest of the riders. As soon as I hit the main road there are a few of the faster riders passing by. They just completed seven miles at a great pace. I will confess though, I was baffled – there were only two sections of the bike course where you could keep a fast pace. There were so many potholes that I barely had time to look up and enjoy the fields of hay, the blue sky and the peace around me. One guy said after the race – “I don’t think I’ll be able to have kids after that course.” The road was bumpy. I get the sense that today is not my best day for riding.

I completed one lap of the course and headed back to the park (approximately 13 miles). Quickly throwing off my helmet, cycling shoes and gloves, I donned my running shoes, grab some water and took off for the running course.

Enough said – I ran the course which turns out to be really hard for me. I don’t really know why I had difficulty running. Maybe I didn’t hydrate properly. The loop was about 1.1 or 1.2 miles and I clocked in 12 minute miles…I swear I was running. I ran two laps and called it a day.

Total workout ~15 miles. Not bad before 10 a.m. I’ll boost up the mileage next weekend barring any additional mishaps.

All in all – training was fun and riddled with hiccups this weekend. One of the coaches said at the beginning of training that there are few things you can control in life, but what you can control is your attitude. I’m happy that I stayed positive, took away some new skills and know a few areas to work on. I want to put my new skills to use and practice changing my tires and more running after biking.

I’ll make sure to join the group workout faster, better, stronger next weekend.

—–

I am racing in the Nation’s Triathlon to make a difference in the lives of thousands of people facing Leukemia and Lymphoma.

Make a difference in the lives of hundreds of thousands of Americans currently facing a blood cancer by funding research, treatments and support. Please donate to support this cause. Any amount is greatly

http://pages.teamintraining.org/nca/nattri09/mingram

“On your Leeeeeft”

I had great intentions to write a post on last Saturday’s workout earlier this week; however I injured my eye during a company softball game on Tuesday (6/30) night and well between the ER and trying to work with one eye – the time to write escaped me.

I would still like to give a small update from last week though.

Reeewind to Saturday, June 27.

The morning started off far too early (See: Early Morning Productivity). The group ride started at Fletcher’s Boat House in D.C. at 7:30 a.m. and there were more approximately 300-400 people around. All of the Team in Training groups (half-marathoners, marathoners and century riders) were going to use the same trail that day for their workouts.

• Before I tell you about the workout – there was a storm on Friday (6/26) night. The storm did a lot more damage than I thought. There was a downed tree in the bike path and large amounts of debris along the way to the meeting spot. Try straddling a tree with cycling shoes – not so much fun.

The workout (60 minute bike and 20 minute run) went well though the Capital Crescent Trail was PACKED. I am sure I set a record for saying, “on your left” while I was on my bike. With so many athletes and normal joggers, cyclists many of us were constantly trying to go around others on the trail. I hope we don’t have to have a packed trail like that in the future. (On the bright side – I’m sure anyone looking to learn how to use their gears learned pretty quickly.)

There were loads of people on the trail, but it was still a lot of fun.

There was a short and fun picnic at the end of the workout where everyone was able to get together and listen to cancer survivors that wanted to show their appreciation for the work and the fundraising we were participating in.

P.S. Update to come on the lack of training this week due to the softball injury.

Ambition takes hold – 3 disciplines, one day

My morning routine is becoming ever more acceptable. I wake up at 5:00 a.m. everyday with ease. (Fun fact: 99.9 percent of readers polled stated that the thought of waking up that early made them tired with a sudden craving for Starbucks.)

And what do you do at 5:00 a.m.?

I attend the Sport & Health gym on N. Kirkwood in Arlington. My gym is quiet and empty at this early hour.

Please don’t get me wrong, I am still tired, but I have enough energy to move. My walk towards the weight room entrance slows as I yield my energy to a pair of on-coming yawns. During this workout I am following my triathlon training guide. I need to do some strength exercises because I forgot to do it on Monday.

I am not done…

I am not done yet. I tell myself that I ran up the stairs to the bank of treadmills. Realistically, I would have given a tortoise an ego boost going up those stairs. I reach my destination. I ran for 30 minutes and covered 2.5 miles. I am done.

I would have welcomed a small rain shower on the way home. I am hot and sweaty.

[Story Intermission: I went to work and I worked. I left work]

I left work too late to join my company softball game. Tyson’s Corner traffic was a pain. (Do you live/work in McLean? How is the traffic treating you?) Plan 2 comes into effect – get home in time for the Conte’s Tuesday night ride.

I get home in time to change and race out the door. I might just make the beginning of the ride. The beginning is the coolest because the Arlington Police Department temporarily blocks off the road for all of the cyclists. We number somewhere close to 60 cyclists.

This is not a typical bike ride. This is my first bike ride wearing clip in shoes with pedals. Did I make it in time for the ride? In short, yes. Did I nearly fall with my bike to the ground trying to unclip and stand up at an intersection? In short, yes. (If you are a cyclist, do you remember your first few times using clip in shoes? How did it go?)

We proceed to Military Road, a natural and uncompromising series of hills. My heart pumps fast and I sweat. I attempt to chat with a few fellow cyclists along the way. I fear my need for oxygen might have hindered what could have been some great conversations. I take my fill of hills and leave to head home.

Ambition takes hold…

I do not relax when I get home. I urge myself to don my swimming trucks. The Washington and Lee High School pool is one block away from my house. I give in to my ambition’s desire to wear myself out for the day. I swim for 30 minutes and do (12) 25 meter laps.

I still need to work on my breathing technique, but I think I have improved. I will see how Thursday morning’s swim practice goes before making any solid claims about improvements.

A welcoming sofa…

The short walk home is quickly followed by a shower and dinner. I have accomplished workouts in all three disciplines. I am not exhausted, buy my body is in need of rest. I relax on the sofa for a while to go over my accomplishments and watch the news.

I think this whole triathlon thing will be fun and most importantly achievable.

Thanks for reading.

Matt

Whether you are family, friends or a random person that found my blog, please help my cause and sponsor me in the Nation’s Triathlon: http://pages.teamintraining.org/nca/nattri09/mingram

Every tax-deductible dollar you donate will help the life of someone in need.

Training run deemed “not that bad”

Running – The act of putting one foot in front of the other until (A) you sweat-out like a block of cheese in the sun and crack, or (B) need to tie your shoe laces.

…there may be other options; I chose not to indulge you with such things.

Runners abound

Hmmm…how do I start a conversation…“You look different without your swimming cap, maybe it’s the hair?”

Our group begins to grow. Triathlon participants are arriving one by one to join in the morning’s first group run. Collectively we number approximately 200 people. Rest assured, those 300 Spartans would find that our group could dispatch them with ease…after we finish eating our Powerbars.

You go first, I’ll catch up

Tough choices in life include where to live, who to date, what to eat, but at this moment in time – should I run for 40, 45, or 50 minutes? Ambition takes hold, but settling for 45 minutes will do. The 50 minute group leaves first. I will show off for the ladies at a later time.

We join the Custis Trail and find hills, oh they may have been short and sweet, but like an attractive person that glances at you as they pass by, a lasting impression is quick to form. This lasting impression burns.

Runners reach their time and turn around for the run back. The hills are unquestionably more downward than up.

Clinic 1: This is a bike

Shimano 105s (and above), shoes, cleats, and a helmet capable of shattering – all good things that any self respecting tri-athlete must consider owning.

Here is my bike! I love it. I bought it approximately two months ago.

Do you own a road bike?

Conte’s has regular Tuesday night rides. [Link]. Consider joining them, but be warned that there are some hills involved.

Team in Training Members

How was practice for your first running practice?

Family, Friends and Random Readers

I am racing the Nation’s Triathlon on Sept 13 and raising funds with the Leukemia & Lymphoma Society. Please sponsor me by clicking on this LINK and make a donation. Any amount is greatly appreciated, makes a world of difference and is fully tax-deductible.

Question of the Day

Below is my favorite question of all time. It has been years since it was recounted to me so I can’t attribute it; however I always end up pulling it out in conversations to have a bit of fun with guests, especially those with math, engineering or physics backgrounds.

Scenario:

You have a one mile race track in the shape of a loop. A man is wants to race around the track twice with an average speed of 60 miles per hour. The racer completes the first lap going 30 m.p.h.

Question:

How fast does the racer have to go on the second lap to make his average speed 60 m.p.h over the 2 lap race?

Hint: If the answer were 90 m.p.h, this wouldn’t be a very good question would it?

Test your reaction time

A close friend passed on an e-mail a number of months ago with a great site to test your reflexes. You should also be able to find this site on my del.icio.us site (mbingr)

FYI from my friend…”As I remember, The automobile driving manual says the average driver’s reaction time is: .75 seconds……. Or 1 car length for every 10 mph……“

Click here to test your average reaction time http://www.bbc.co.uk/science/humanbody/sleep/sheep/reaction_version5.swf

I’ll attest to this site, be careful …it can be addictive!

Hope all of you enjoy!

Learn management skills with these 5 easy lessons

(Courtesy of the C Fam for passing along and the author of these wonderful lessons, whoever you are)

Lesson 1:

A man is