tag:blogger.com,1999:blog-65857673259201407572024-02-20T07:24:07.750-06:00WILLIAM T. RITTERFORMER 5X USAT ALL AMERICAN & All World AthleteWilliam Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.comBlogger228125tag:blogger.com,1999:blog-6585767325920140757.post-73910356052298336002017-07-14T12:46:00.003-05:002017-07-14T12:46:57.223-05:00Firecracker 5K 2017<div dir="ltr" style="text-align: left;" trbidi="on">
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One of my all-time favorite races the Sportspectrum Firecracker 5K in Shreveport, LA with over 3,000 other runners. It attracts a fast field but also a ton of beginners come take part in it. </div>
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My training had been going really great all year, including a 10:02, 3200m time trial run just over a month before. However, just a couple of weeks before this race me and my wife came down with bronchitis. We thought it was a common cold at first but I kept relapsing after every run so I ended having take even more time off. We both saw the doctor and got antibiotics when we realized it wasn't going away. </div>
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The week before this race was a bit rough getting back into it as I had a few DNF's. The antibiotics made my heart rate a lot higher than it should have been. However I was off of them a few days before the race. I knew the fitness was there. </div>
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I get in the front pack right away, however there was a Kenyan type way, way, off the front of us. However, probably within a half-mile I'm struggling to keep up. I hit the first mile in 5:03 and just behind the front chase pack now. It was a struggle after that. It's not often you hear someone say, I wanted to drop out of a 5k but today I did. I almost had to come to walk but I managed to hold on. From the mile, I faded from 5 to 10th or 12th. During the last quarter mile I ended up finding some legs and had a fast kick and finished 8th overall, almost catching 7th by the line. </div>
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Racing is taking chances and making risks. Teetering on that line of blowing up. </div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-57796683537233768112017-03-13T07:34:00.005-05:002017-03-13T07:48:54.004-05:004th Annual Fresh 15 2017 <div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Fresh Running group photo prior to the race. </td></tr>
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I look forward to the Fresh 15K every year and this year did not disappoint. We were blessed with great weather. It was 52 degrees at the race start. Megan Riaz and her team do a great job every year putting this together making it an international level type event, as it attracts a fast field, such as runners of Kenya and of course your top local runners from the Metroplex and East Texas. It also brings in lots of money for $$$ for charities every year. This year was the largest amount donated to charities. <br />
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<tr><td class="tr-caption" style="text-align: center;">Good friend JT and I before the race. We seem to have started our annual cool down jog after. He's now living in Virginia and came back for this race. JT would give me a little carrot earlier in the week on a facebook posting that I could go under a 5:39 pace. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Travis Allred and his team do a great job making sure Fresh 15 and the local races around stay patriotic with this huge flag. I stopped and took this shot on my warmup jog.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The field gets faster and faster every year. </td></tr>
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I knew better to go out at that 5:15 or so pace like I did at Kilgore to Longview, just three weeks prior. This time I looked early on at what pace my watch was telling me. When we started down Old Jacksonville I settled into a comfortable 5:35-5:39 pace for the first couple of miles. I would say I was fairly comfortable for the first 3 miles or so and high fiving some of the kids at the aid stations seem to give me a mental boost of energy.<br />
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The race itself was uneventful as I was between a pack of runners in front and behind, mostly by myself for much of the race. Between miles 4 -7, I tried to start pushing the pace and James Jackson the national 15K Masters champion was who I raced back in January was having stomach issues again and I was able to catch him in the Hollytree subdivision. My pace though was staying about the same with the effort much higher. <br />
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<tr><td class="tr-caption" style="text-align: center;">Summer Tillson was here taking pictures and cheering us on right before the Dueling Oaks hill.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">A bit of relief coming out of the Dueling Oaks Hill. </td></tr>
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The last hill, which I think is referred to as "Heart Break Hill" was rough at this point. I had visions of being able to sprint at the top of this hill towards the finish line, but by the time I got there, there was none of that sprinting to the finish line. Coming up that hill with everything you got, felt like the end of a hard track session though. It was borderline if you were going to finish making it up or not.<br />
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<tr><td class="tr-caption" style="text-align: center;">Heartbreak Hill photo, it has to be in this blog.<br />
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As I mentioned before high fiving the kids, feels like it gives me a mental boost of energy and they love it. I ended up beating JT's pace with a 5:37 mile average, finishing in 53:08. My gps had the course a little longer this year with the route changes to 9.47 miles. It was my fastest pace on this course in all four years to finish 20th overall.<br />
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<tr><td class="tr-caption" style="text-align: center;">Can't wait for next year! </td></tr>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-34616385940087921862017-02-26T13:47:00.001-06:002017-02-26T13:47:18.562-06:00Kilgore to Longview 11 Mile Road Race Classic <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="text-align: left;">As a former member of the Longview Running Club from long ago, I'm glad the Kilgore to Longview Class is back. It was an 11 mile race that started around 1976 and lasted until 2001 when there was construction on the main route. I knew there would be a competitive field of runners. The course can be tricky at first because it's really flat that first mile and you can get going faster than you realize, at least that is what happened to me. </span></div>
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I felt I got off to a relative easy start and it didn't take long for me to settle into third behind Micah and Tomas. I glanced at my watch at mile 3, which was a probably a bad idea to do that and I saw that it said around 16:30, I knew that was a little fast and I was starting to lose steam. (After the race, Tomas said they ran the first mile in about 5:11 and I was not far behind at the time). They did a much better job of carrying out that hard pace early on. </div>
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Between miles 4-5 my right glute, quad, and calves were all tightening up and I was slowing way down. Nick Huff caught me around mile 5 going uphill and I couldn't respond to his pass. I couldn't respond much to anything at that point. I also got passed by Martin Rodriguez, he's a strong kid, a real fighter. I got to watch him battle German for awhile when German had caught him. He would not give up, it took awhile for German to get by him. </div>
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Before I knew it German Garcia was catching me. I ran beside him for about a mile before I fell off his pace. This put me in 6th. </div>
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Things were not looking good at this point. I saw Eric Deller cheering on the side of the road and almost asked him if he parked nearby so I could get a ride back in ; ) </div>
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However, about mile 7, a rhythm of fluidity came back. I started gaining ground on Martin. I noticed the distance of the orange cones that were marking the course, the distance was getting noticeably shorter. So every time I got to cone I kept working to make the distance get shorter between us. I finally caught him around mile 8, luckily German had worn him down enough by then, I didn't have to battle him like German did. </div>
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German was a little harder catch, he was keeping a steady pace and it was hard to close ground on him, it took a lot of mental effort and focus to make a comeback on German. Just before we made the last turn to the finish I was gaining really fast on him and when we made the final turn which was about 400 meters to go, I pushed about as hard as I could and ended up putting 13 seconds between us in such a short distance to bounce back and finish 4th. </div>
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This turned about to be more of mental win than a physical win, as there were so many times in the middle and end of the race I wanted to quit and drop out and save it for another day and somehow managed to bounce back towards the end. It was a lot of fun racing these guys. </div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-68408537790466841982017-02-05T14:40:00.000-06:002017-02-05T14:40:14.383-06:00The Hypnotic Donut Dash<div dir="ltr" style="text-align: left;" trbidi="on">
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Last weekend we went running for donuts in Dallas and we also made it a weekend family vacation by spending the rest of our time at the Great Wolf Lodge in Grapevine with an indoor water park at its hotel.<br />
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The venue for this race was in Fair Park of Dallas. So, it was mostly flat, but that wind on the way back. It was about 42 degrees at race start. I figured I was running for 2nd today with the top Master's Runners (50 years) in the USA here, James Jackson. At least it would be a chance to PR I told myself, if I could hang onto him as long as possible without an epic blow up. There were a few other fast looking guys around too.<br />
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I lined up at the last second after a few sets of strides and off we go. I settle in around the top 7 or so at the start. I look for James but I didn't see him right away and he then he comes by. I knew not to get out ahead of him at first. Just keep close and cover his moves. It wasn't very long at all before he formed at gap, but after that first mile the gap wasn't getting any larger and just after the halfway point on our way back in a long stretch of road, I noticed the gap getting closer and his turnover wasn't quick like you would expect. I hadn't looked at my watch the whole race but I figured I'm running much better than I thought I could or he's have a really off day. We took left up a very short steep hill on our way back and I caught him. Alright, I told myself, time to floor it, no waiting around. I pushed passed him and was surprised he didn't go with me. At this point we still have over a mile to go and I'm in severe agony. A half mile out, I'm doing all I can to hang on, my arms feel like I'm carrying weights, they feel so heavy. I wanted to either slow way down or drop out, I was in some severe pain. However, I was impressed how mentally strong I was able to keep pushing despite the extreme discomfort I was in.<br />
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Just before the finish we had a sharp U-Turn about 250 meters from the finish, I look at my watch it says 15:06, I thought yes!! A chance for a PR, I put a huge sprint effort in, collapse at the finish line and curl up like a baby. When I do stand up, I'm super dizzy! Never have I ever felt like that before from pushing hard. I just won by 14 seconds in 15:54, with James and another guy not too far behind. The course was short at 3 miles but still a 3 mile PR for me. At that point, I knew James and a really bad "off" day and later he would tell me ALL about it.<br />
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This was a super fun race. I also participated in the "Chubby Bunny" contest. I'm a little dissapointed how I did here as I finished 4th,, the judge cut me off after I had 21 donut holes in my mouth and couldn't say Chubby Bunny anymore.<br />
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-1594780352829607132016-12-04T09:32:00.001-06:002016-12-04T09:34:14.783-06:00Tyler Turkey Trot 2016<div dir="ltr" style="text-align: left;" trbidi="on">
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This was the second time for us to the Tyler Turkey Trot as a family with Calley, Evan, Rylan, and Noah ( a good friend of our family). The Tyler Turkey Trot always seems to bring in a few of the best runners in the area. This was just about 10 days after the Salute to Service 5K, I did, recently. </div>
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<tr><td class="tr-caption" style="text-align: center;">Noah and Rylan. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Rylan sprinting through the crowds. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Calley pushing Evan to the finish line. </td></tr>
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From the start it was fast. I started in the second row to avoid going out too hard because I knew the current lack of some anaerobic work I would get shot off the back sooner than later. I got off to a decent start with the young runners quickly into the top ten. By about 3/4ths of a mile, I was in 5th where I would stay the rest of the way chasing the front pack down. I could see the lead runner through most of the race. I hit the first mile in 5:03, so the front pack must have been at least around 4:50. We did slow down significantly after that or at least I did, anyhow. By two miles I knew I saw Miles (#1394) had fallen off the front pack and I was trying to close down on him, but by the time we neared the end it was too, late.<br />
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<tr><td class="tr-caption" style="text-align: center;">Miles, trying to hold me off. </td></tr>
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Miles got me by 12 seconds and I finished in 16:30, which was my fastest 5K this year. Which isn't too far off what I what I was doing in college and on less than half the volume/intensity. College ended for me just over ten years ago. I've been taking a slow and gradual approach getting back into more running this year, so far it seems to be working. </div>
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Thanks to Mike B for the video! </div>
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We ended up 5th overall and 1st 30-34 and we like to add 1st overall Daddy to that, since the top 4 were 8-15 years younger than me. The top four included some young studs, 1st Grady Frazier, 2nd Haftu Knight, 3rd Connor Benson and 4th Miles Zeorlin.<br />
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-77211932622162693042016-11-19T06:51:00.002-06:002016-11-19T06:51:07.817-06:00Salute to Service 5K (3 miles) <div dir="ltr" style="text-align: left;" trbidi="on">
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Recently, I ran the Salute to Service 5K in honor of our veterans on September 12. It was a very small race but the fastest run race the town of Whitehouse, Texas has probably seen. We had 3 UT Tyler XC Alumni guys there including myself, Nick Huff, and Connor Benson who has one more year of eligibility for track. We also had Ironman Pro Clay Emge, Tomas Moreno from Longview, long time runner from Dallas, Clint Bell and Kenyan Alfred Kiplagat. There were a few young high school speedsters who were looking to cash in on the teen division. The women's side was simply a duel with fast swimmer turned fast triathlete Rachel Olson and the long time runner Sarah Deller.<br />
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At the start Kiplagat is already off the front and Huff starts out right there with him. I took a conservative approach and I was in the back of this pack of all the guys mentioned above and I was slowly building into it.<br />
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The first mile was mostly downhill but into a headwind. I was staying behind Moreno until around a mile (I wasn't looking at my watch at this time) I finally got my Tomas Moreno and Nick Huff who fell off the front as I felt it was time to start pushing. After circling around this parking lot we ran around I found myself glancing at my watch as we were starting to head back in, I saw we were pushing a 5:10 pace at 8 minutes. This was blazing fast for me as I haven't seen a pace like that in a long time. I was hoping I could hold that up coming back to the city park where it started, however it was a long gradual hill and I started to fade. Moreno caught me towards the last quarter mile and I couldn't quite respond to his move. I may have started pushing too early in the race for my abilities at this time. The course was just barely at 3 miles. I finished in 15:57, which was my fastest 3 mile or 5k pace this year. I'm slowly progressing in the right direction at this time! Everyone else happened to be faster on this day too. This just shows what the power of running with faster people can do, but we are slowly closing those gaps. Kiplagat won the race outright in 14:17.<br />
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-60586732137763559502016-10-16T14:20:00.001-05:002016-10-17T21:27:47.226-05:00Corkscrew 5k and Electric Zombie 5K <div dir="ltr" style="text-align: left;" trbidi="on">
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This past weekend I went to the Kiepersol Corkscrew 5k . I did it last year and loved the challenging cross country course. This year both RJ and I both showed up again . Last year I was a new daddy and now three weeks in fatherhood, RJ is too. </div>
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We started off and I let RJ go out front and I pulled up next to him. This time I could hear him breathing harder than me so I gradually pulled up ahead to see if he was going to come with me and when he didn't I let off a little bit then back on some. I hit the first mile in 5:25. This course is pretty fun by the way as you get to run around and through a huge vineyard. The second mile I was moving a bit faster than the first for awhile there until we got near the end of mile two when this streak of mud came up. I ran the second mile in 5:28.</div>
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The third mile was stupid hard with most of it you are climbing your way back up to the top of the vineyard. I finished the third mile in 6;18, then you have to a loop around the road finishes with a good hill at the end. I ended up with an 18:44 for 3.26 miles and RJ I believe was 19:17, so we completely swapped roles this year. Maybe next year we'll be more even. </div>
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Then later that night we spent the day in Dallas and Fort Worth to top it off with the Electric Zombie 5k run later that night. We took Rylan, Noah, and Evan with us. </div>
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There was a quite a few runners here who showed up, we opened up with a pack of about 5 of us. I was a bit fatigued from the morning race, so I was simply just trying to hang in there. I was breathing kind of hard, but I could hear a couple of others breathing harder. One guy, I couldn't hear at all so I thought he was going to be the one to push me. All off sudden less than a mile into it I was all by myself. The course was extremely dark besides the start/finish line. I could barely see the course or any of the zombies in front of me. I went 5:48, 5:47, and 5:32. I finished in 17:27. </div>
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It was a fun night! Noah and Rylan were 1st and 5th in their age groups. Calley nad a great time and pushed Evan to a 44:21. </div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-71884291328625202622016-10-03T13:33:00.002-05:002016-10-04T15:57:01.539-05:0031ST Annual St. Gregory 5K <div dir="ltr" style="text-align: left;" trbidi="on">
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This past weekend was the 31st Annual St. Gregory 5K Run in Tyler, one of the longest running race in East Texas. This was put on by the St. Gregory Cathedral (elementary) school, the sister school of Bishop T.K Gorman. The weather was perfect with a bit of sun at the start. We had our Bishop Gorman JV and Middle School cross country team come out. </div>
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This was a hilly route starting at Bishop Gorman and ending on the track. This race I didn't have anyone to push me, so at mile one I was at the mile in 5:32, I thought I was having a bad day then the steep hill, known as ChipCo hit right after that, but still by the end of mile two I went a little faster in 5:30. Then the last mile I thought for sure I was slowing down but still I found a way to run negative splits and went 5:28. The dash onto the track for the last 1/10th I got down to a 4:20/mi pace to finish the 5K in 17:10, even a little faster than the previous week on a much flatter course. </div>
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<tr><td class="tr-caption" style="text-align: center;">Felipe won the mile, he's on staff at Bishop Gorman for PE and IT. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Joe won 2nd overall today, he's on our JV team. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">These are 8th grade middle school girls, Elizabeth, Elayna, and Tori they swept the Women's overall podium running all under 22 minutes. </td></tr>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-76584751098604329842016-09-25T13:40:00.001-05:002016-09-26T14:48:15.972-05:00Tyler Gold Run 5K <div dir="ltr" style="text-align: left;" trbidi="on">
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This past weekend was the Tyler Gold Run 5K and Fly Tri Racing was a proud small sponsor event as it's main purpose was to raise awareness and funds for childhood cancer. The Rucker's, Heather and Josh (Carthage High School Graduate) were the organizers of this event in it's second annual. They have a 2 year old son that was diagnosed with leukemia at 7 months that is still fighting it today. </div>
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It was a very humid morning and I didn't take care of my hydration needs through the week as it caught up to me by Friday as my feet and calves were cramping doing simple stuff so I knew this couldn't be good, but I was feeling alright enough give a good effort. It doesn't matter too much as I've still been building up a strong base for next year. </div>
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UT Tyler's Connor Benson was here, he has more eligibility for Cross Country but will finish out Indoor Track next year. Him and I went head to head, at least for the first mile we hit in 5:19 as we ran through Rudman park (concrete) trail. After that I lost ground as went out of Rudman park and onto Copeland, then to Shiloh, and back into the park to finish the three mile loop. </div>
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<tr><td class="tr-caption" style="text-align: center;">Connor is a great competitor, humble and nice runner. </td></tr>
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Great race and well organized by the Race Directors Heather & Josh Rucker.</div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0Rose Rudman Park, 450 Shiloh Rd, Tyler, TX 75703, USA32.2984513 -95.2926499000000155.4474413000000048 -136.60124390000001 59.1494613 -53.984055900000016tag:blogger.com,1999:blog-6585767325920140757.post-6079706305794567202016-09-14T11:35:00.003-05:002016-09-14T11:35:32.534-05:00UT Tyler Braveheart XC Invitational <div dir="ltr" style="text-align: left;" trbidi="on">
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I went back for another round of college cross country racing. This time it was the UT Tyler Braveheart Invitational 5000. Coach Bob rides up the start line on a horse dressed as a character William Wallace and we, Alumni runners are his prisoners. We have been granted the opportunity to run for freedom.<br />
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I lined up like last week in the back of the pack, I believe it keeps me from going out as fast I normally would and have to build my way up. I got in the middle of the pack and quickly worked my way up. I found myself behind Alex Wilson, another alumni runner who was 2nd last week.<br />
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By the midway point going around the pond, I was still behind Alex and could never get by him. The race was getting rather difficult for me going around the pond and I quickly lost my top ten spot. Miles Z and Gerardo, a couple of the current UT Tyler who I ended up catching near the end of the race last week, caught me just after mile two. </div>
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Coming up big hill besides Spur 248, I started to reel Miles Z back in but couldn't quite catch him. I was able to finish in 17:22.50. This was back to reality as it was difficult to fake my fitness through through another mile and on a more difficult course. However, given the training I've been doing since I'm really just gearing up for next year it went really well.<br />
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Thanks to the support of my Wife, Calley. She was watching Evan tonight. My athletes I coach through www.flytriracing.com came out and surprised me.<br />
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-76508820542674093242016-09-04T16:05:00.005-05:002016-09-04T21:17:51.508-05:00King Campbell Spectactular XC Invitational 2 Mile TT <div dir="ltr" style="text-align: left;" trbidi="on">
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Since "retiring" from triathlon after 10 years. I've brought my love back to the 5K distance primarily. Since Texas 70.3 I set my goals to primarily be ready to race some of the competitive running races next year, as of lately I've just been focused on my "base" for the rest of this year with small spices of things we'll call "stuff", and putting in some races to keep things fun and fresh. </div>
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Friday night I raced in what is known as the King Campbell Spectacular 2 Mile Time trial on the UT Tyler campus. I wish we had this race when I was a runner there. It was 3 laps around the intramural and soccer fields. It was like a criterium race for runners. You could see the whole race if you were spectating, which is very rare in running. Coach Bob lets us old Alumni runners come and be a part of the race to see who still has it. This was the first time in 10 years I've been able to make it back to race with the Alumni's since graduating, so I was really looking forward to it. I had no big expectations going into this and no idea of what to expect so this was my first "performance test" I've done since getting back into the running scene. </div>
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The race started off with most of us Alumni team in the back. I've never started in the back of a race before, but I think it went to my benefit and prevented me from taking out too quick as I got stuck in back at the start of the race and had to start working my way up progressively. Relatively, it was a slow build up that first mile as I was stuck behind a lot of guys. There were sharp turns around the intramural and soccer fields that slowed you down a little bit but overall it was still a fast course. </div>
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<span style="text-align: left;">I wasn't looking at my pace on my watch but I heard the mile split "beep" at me. I was like oh crap, we've only been a mile and I'm ready to drop out. I went back later and saw I ran a 4:59 the first mile and I was in 15th place approximately at that time. With about a 1/2 mile to go and 3/4th of a lap left I was 12th place. I didn't have any goals really but as I went along I wanted to make top 10. I put in hard last 1/2 mile the best I could and caught two packs of runners to finish in 6th place, running the last mile in 5:13 and total time of 10:16.95 for the course. The winner ran a 9:55 from Jarvis Christian College and the first Alumni, Alex Wilson ran a 9:58 finishing 2nd. UT Tyler ended up winning the meet. </span></div>
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Praise the Lord, I ended up doing way much better than I ever expected to do here on the minimal running I've been doing for this. I actually ran just as fast as I was in college 10 years ago, maybe even faster if we were racing two milers back then. Hopefully, that's a good sign of things to come. </div>
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Thanks to support of my Wife Calley and thanks to Sherril Wade for coming out to help with Evan and take the pictures! This coming Friday night is the Braveheart Invitational 5K.<br />
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-71741013968369363652016-07-10T21:47:00.001-05:002016-07-11T12:26:55.418-05:00Firecracker 5K Shreveport 2016 <div dir="ltr" style="text-align: left;" trbidi="on">
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This was my first race back since my "retirement" from triathlon as I move towards competitive running. This year will just be more general stuff , avoiding injuries, and rebuilding the old engine for some fast races next year, hopefully. </div>
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It's been since 2007 since I've run the Firecracker 5K. It's the most fun-filled 5k with 3000+ runners. The start is started by the popping of the firecrackers as we make out way out of the parking lot off Mall St. Vincent and to a old historic neighborhood in Shreveport, La. </div>
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Since I haven't done any fast running yet, as I'm just focused on keeping it together right now with some short frequency runs - this hurt!! The front of the pack runners were hitting 5 min pace and the very front of the pack runners were much faster. I went through the first mile in a hurtful 5:43. </div>
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The second mile felt like slow motion with a lot of uphill work with fatigued legs, arms, and heavy breathing. I was just trying to not to lose to much ground to the runners in front of me. I hit the second mile in 6:12. </div>
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Heading into the final mile, the first half of it is down hill then it flattens out - went through this in just under 5:55. With the 200m to go for the I found some old man kick in the legs was able to hit my last 200m at a 4:02 pace to finish 19th overall within 18:16 overall, I was able to earn my mug. </div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com2Shreveport, LA, USA32.5251516 -93.7501788999999832.0964276 -94.395625899999985 32.9538756 -93.104731899999976tag:blogger.com,1999:blog-6585767325920140757.post-6246090388557876812016-05-04T16:57:00.001-05:002016-05-04T16:57:01.262-05:00Texas 70.3 2016<div dir="ltr" style="text-align: left;" trbidi="on">
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This was the race I've been training for through this spring and the winter. Training went really well. '</div>
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The family, Calley, Rylan, and Evan came with me on this one. We had an awesome dinner view at Pier 21 with a few of the athletes I coach. Here my is my pre race dinner meal that that turned out well. </div>
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With the 30-34 age group being one of the later waves not starting until 8am, I didn't have to rush around getting set up, warmed up, and over to the race start. I was still pretty pumped up though while staying super relaxed.<br />
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In the swim I got off to a great start and I got right behind someone who was making me work to stay on his feet. I lost him at some point before the first turn buoy and I didn't have any fast feet to follow. Coming out of the water I kept swimming until my hands could touch the bottom, doing so a I had to squeeze by a couple people who accidentally hit while taking my strokes for them to push and whack me back. Running through to the wetsuit strippers my watch had fell off when I was getting my wetsuit off, but I was able to grab it and put in my transition spot. I swam a slow 34 minutes, I thought it was faster with my new Roka wetsuit as it allows me to rotate and not fatigue my shoulders. However, I was feeling good so I wasn't discouraged.<br />
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On the bike since I was ridng blind without my Garmin I was constantly being aware to make sure I was drinking and taking in my fuel. It gets hot and humid in Galveston. It was relatively "cooler" this year though on the bike. I was still drinking a lot. I had missed the last bottle hand off when the volunteer had left the seal on the bottle, I couldn't get it off without risking a wreck, so I tossed and finished what I had and took an extra gel instead. I was prepared to troubleshoot my nutrition if I needed too. I was flying by people too. I thought maybe I really was flying since I was feeling pretty good, but then someone near my age group would go by me and I'm like dang, well maybe I'm not. </div>
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Onto the run I was running pretty good averaging a few 6:11's in the early miles without a watch, it had felt slower. I faded some later but still was feeling reasonably strong and it was getting warm out there. I was staying on my fueling plan and I had no GI issues during the race. I did the run the half marathon in 1:27 for a sprint finish with a guy in my age group to claim 6th place in my age group. I was just over 4:30. I wasn't spectacular in any discipline of the three but solid across all three. The fueling plan and guidance from AJ Baucco helped a lot.<br />
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Thank you my family for coming with me! Unfortunately Evan was sick they were spending all morning in the ER. I kept wandering why I was seeing everyone else but them out on the run course. It still was definitely a fun weekend with Calley, Rylan, and Evan getting to go and also having my Fly Tri Racing athletes and the Cobb Mobb team there too.<br />
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Since Galveston, I haven't done any swimming, biking, or running. Call it a loss of motivation? Time to "retire" from triathlon? Let the body rest? A strong desire to go back to competitive running? I'm not sure - at this time I'm letting an upper quad strain heal that's been "bothering" me since Fresh 15. It didn't get worse leading up to Galveston but it wasn't getting any better, in fact, I tried to run a week or so after Galveston and I could still feel it after a couple of strides so I stopped immediately.<br />
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Until next time you might see me and Evan cheering you on at the next race. <br />
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<tr><td class="tr-caption" style="text-align: center;">Evan and I cheering on women at the Diva Du.</td></tr>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-48704647896429248882016-04-25T16:54:00.000-05:002016-04-29T22:11:50.325-05:00Luck of Irish Triathlon 2016<div dir="ltr" style="text-align: left;" trbidi="on">
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The Luck of the Irish triathlon in The Colony took place just a week after the Fresh 15. I'm certain I was still carrying some fatigue in my running legs. </div>
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I was mainly looking to help one of the athletes I coach Garrett on this on, but I think I was very little help. This was a 300 meter pool swim and Garrett started a few spots behind me and he caught me the last 25 yards which was I was the plan we were hoping for and I attempted to jump on his feet, I tried anyways. I knew I had to pick it up pace then. </div>
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I still beat him just out of transition. As we we're grabbing our bikes, I said, "Let's roll." We got rolling fast on the bike, switching positions back and forth 2 or 3 times. Soon though after the second right hand turn Garrett was pulling away and I couldn't keep up anymore. Garrett smoked the bike course averaging 26.5 mph and I was at 25.9 mph. He had caught the really fast swimmer as he came off the bike and I was soon right after. I caught the fast swimmer guy, about a half mile into the run and I thought, Garrett and I were 1 and 2. Little did I know a couple of the Brian Loncar guys that had started later were moving a little faster than I was. </div>
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We paid the price on the run with less than stellar run times but Garrett secured the 1st overall male win and I ended up 4th overall and 2nd in my age group. It was a fun race experience and well-run experience by Play Tri. </div>
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<tr><td class="tr-caption" style="text-align: center;">Handful of Fly Tri Racing athletes made it out to this one. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">2nd in the 30-34, at least Philip is a nice dude. </td></tr>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-54285929438508627592016-04-25T16:09:00.002-05:002016-04-27T19:47:17.459-05:00Fresh15 2016<div dir="ltr" style="text-align: left;" trbidi="on">
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Back in March was the Fresh15, it's one of my favorite races to do now. It's the greatest running event to ever come to East Texas in Tyler. The field was stacked once again with some top Kenyan runners from all over the nation. It was the fastest 15k recorded time this year, at the time of the event. A week or so prior to the USA 15K National Championships. </div>
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The Fresh15 is also stacked with top local runners from East Texas, Shreveport, and Dallas all come out to this one. The word is out now that this is a must-run race. </div>
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The first 3 miles for me was off to a great start and was feeling comfortable enough to be running right behind former pro triathlete, Clay Emge. I went through the first 5k in 16:54. Well the next 6 miles I started to fall way off pace from that but I was still feeling really strong, in fact only glanced at my watch twice during the race. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFgFbsyfWfMFSShWLJk8fpcoDA-KXWFy42pH-OCcxbpiS7Qx_lb3kd8dfk7F4jmGVXZsbJxHy7KZshZdA2NGqcx4HuMuURbt0Neu_y6flNGYeOrmSXe-zXHrLyQt9JrPV3HVRZFLxuQQ8/s1600/%2524RFBHEDP.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFgFbsyfWfMFSShWLJk8fpcoDA-KXWFy42pH-OCcxbpiS7Qx_lb3kd8dfk7F4jmGVXZsbJxHy7KZshZdA2NGqcx4HuMuURbt0Neu_y6flNGYeOrmSXe-zXHrLyQt9JrPV3HVRZFLxuQQ8/s320/%2524RFBHEDP.jpg" width="213" /></a></div>
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Once again, I got caught my Tomas around the 10k mark, I hadn't seen him all race and here he comes by me and I'm like...really, again. The last mile or two I was starting to make ground back. I noticed I was gaining on Nick Huff, another former UT Tyler Cross Country graduate a few years after me that I was making ground on, Unfortunately, the finish was too close and I wasn't able to make enough ground. It was however, a strong race for me and a little faster than last year but slower than the year before. Tomas and I are now tied 2-2. I was just under 53 minutes for this 15k race. </div>
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<tr><td class="tr-caption" style="text-align: center;">Some of the local athletes in Tyler I coach as part of Fly Tri Racing.<br />
www.flytriracing.com </td></tr>
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Out of this stacked field I ended up 28th Overall and 3rd place in the Tyler local division. <br />
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Clay Emge looks a little different than from what I remembered running behind the first 3 miles.<br />
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-46505629357802823932016-04-25T14:29:00.001-05:002016-04-26T21:13:03.425-05:00Freeze Your Fanny 10K<div dir="ltr" style="text-align: left;" trbidi="on">
Only a little behind here! The Freeze Your Fanny 10k was the first weekend of February followed by a bike ride in cold rain. <br />
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I was on a recovery week leading up to this race so I skipped a few sessions here and there in order to get more rest/sleep, so I wasn't firing on all cylinders for this one, but that's no excuse as I thought I was still ready to put down a good race. I knew Tomas would be the main guy I'd need to watch out for.<br />
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The first mile there was a pack of 5 or so of us. I was surprised some of these young kids were keeping up. We might have hit the first mile a little hot for my fitness, I don't remember the exact time. Eventually by the first right hand turn the pack started to spread thin and it was me and Tomas trading off back and forth. <br />
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At the half way turn around, I tried to work something similar by taking off from him and opening up a gap. Obviously, his fitness was better this month as he was able to respond and close the gap back o me quickly. Then he opened a gap on me. Unfortunately, for me I was unable to close it and make my way back up to him. <br />
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With the last couple of miles I was staying close and I was able to close some distance back but Tomas had built his lead up too much by then. He was the faster runner just under 36 minutes for the very hilly course and I was at 36:14 for the 10k.<br />
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-30270072591253124352016-01-10T15:47:00.003-06:002016-01-10T15:47:39.125-06:00Papa John and Debby's 4 Miler <div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Welcome "Open Carry" Texas<br />
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Last week a couple of athletes I coach at <a href="http://www.flytriracing.com/" target="_blank">Fly Tri Racing</a> went to Papa John and Debby's 4 mile run, hosted for the Longview Running Club's monthly race to start the new year. We had a great time. I had been a member of the Longview Running Club since I was 12 years old and through college before moving off and this was my first time to run in an LRC club run in about 10 years. We chose this race due it's proximity, low costs, and the good competition we we're expecting. <br />
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This was also the first weekend of Open Carry in Texas and Papa John had no problem with that as we all lined up for the start. My two athletes racing were Garrett and Derreck who are brothers. It was a cold 35 degrees. The first mile was a super slow start about 6 or 7 of were kind of bunched together until we started putting in surges to get a gap. Then it became down to Garrett, Tomas, and I. We kept working throughout with several other surges thrown in to get Garrett a gap but then we would catch back to him. At the 2.5 miles I caught back to Garrett and told him "You gotta go", I didn't know know how much longer I could I keep Tomas back. Sure enough, Garrett opened up a huge gap but Tomas soon took off after him, dropping me. I thought I was done, but I was able to get back up to Tomas and slow down again. Finally, about 3 miles going up a long gradual hill I could hear Tomas breathing quite hard behind me and that's when I put my last surge in and made my last effort as we went 1,2, and Derreck finished in a solid 5th. </div>
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<tr><td class="tr-caption" style="text-align: center;">Garrett Mayeaux, 1st Overall</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">2nd Overall </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Derreck Mayeaux, 5th Overall </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Awards (ribbons) in the Marshall Ritter's cabin </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Winning! 1st, 2nd, 5th. </td></tr>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1Marshall, TX, USA32.5448714 -94.3674184000000232.4377729 -94.528779900000018 32.6519699 -94.206056900000021tag:blogger.com,1999:blog-6585767325920140757.post-1471975809526827302015-12-05T16:33:00.002-06:002015-12-05T16:53:34.177-06:00Tyler YMCA Ugly Sweater 5K<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Behind every son and husband is a smart and gorgeous wife. Family picture waiting on the awards to start. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Start of the Tyler YMCA Ugly Sweater 5K </td></tr>
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This morning Calley, Evan, and I did the Tyler YMCA Ugly Sweater 5K, mainly to support our athlete Derreck. We had a great time. This week I'm finishing up a three week base block with a swim focus. Last weekend, Derreck's older brother Garrett was in town to train for Super Saturday. This week I was a little more tired than I probably should have been as I had to make some adjustments in my training schedule prior to this race. Once again, I experimented with a new pre-race breakfast and had no stomach issues. I'm mainly working on phasing in a new fueling/hydration strategy for training and 70.3/half iron racing that seems to be going very well so far. I just need my legs to turn over faster but that can wait until spring. I'm just glad to have no stomach issues especially eating closer to the start of these running races than I normally do. </div>
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The main goal here was assist Derreck and hope he would get the win. Unfortunately, he had some asthma issues and his inhaler broke before the race so he was unable to use it. He was having difficulty breathing in the colder weather. We ran almost half the race together before needing to close the gap on the guy who was leading. Derreck toughed it out and finished 3rd overall. He also needs to save his fast legs for spring too, so no hurry here.</div>
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At the half way point, I chased down Jared Jones who leading the race at the time. We let him go out but kept him close but his lead was building after the first mile. I caught up to him and tried to slow him down similar to a cycling race so Derreck could catch back up but it wasn't working out. I had to put a surge in to drop Jared. The second mile ended up being my fastest and I finished in 17:28. The Tyler YMCA did a great job putting on this race and the Tyler Police and the volunteers did a phenomenal job! Glory to God for the great race! </div>
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<tr><td class="tr-caption" style="text-align: center;">Derreck Mayeaux and I after the awards. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Evan and I with the female overall winner, Abbie Treat. </td></tr>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-9234496888257738202015-12-02T17:30:00.000-06:002015-12-02T19:43:28.529-06:00Tyler Turkey Trot 5K<div dir="ltr" style="text-align: left;" trbidi="on">
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It was Evan's first 5K! Calley pushed him the whole way and both were troopers! </div>
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I practiced a new race day breakfast for me with calculated carbs and fluids to see how my body would handle it. I was "feeling" fast during the warm up. The race however, I got off to about a 10 second late start. I was in the back getting a good luck kiss from Calley and Evan. Walking back up the front I heard the horn go off. I ran about sub 4:45 pace the first half mile. The time I was about to catch up to the front group they were pulling away again. Then I was doing all I could to sustain finishing officially in 17:40 but really ran a 17:30 for 5th overall and 1st age group. </div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com1tag:blogger.com,1999:blog-6585767325920140757.post-7414177869544325282015-11-01T12:00:00.000-06:002015-11-01T12:00:01.341-06:00Kiepersol Corkscrew 5K Trail Run <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">This was a FUN race!! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I found out about this local race just a few days prior to the event date. The organizers seem to keep it low key, but fun and personal. The course was more of a challenging cross country course than a trail run through a vineyard with some rocks, thick dirt, and hills! It was full of hills the last mile. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I've been easing back into some training and road my bike almost an hour out to the race, then I saw RJ and realized biking may have been a bad idea. Biking down Hwy 69 was hillier than I last remembered it being, but my legs didn't feel too bad. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">RJ and I started off together as the top two. It was a fairly comfortable pace as we were feeling each other out. I know that sounded bad but in terms who was stronger than the other. I though RJ was breathing hard and he picked up the pace and he thought I was breathing hard. Once we hit the grass the race was on as we went back and forth. By the mile and half mark he had pulled away but I was keeping him in close sight until about 2 miles. At this point the course is almost straight up hill back to an uphill finish. It was just longer than a 5k at 3.22 miles and I finished with a time of 20:00 flat. Since I've only been back at it just over a month and being at my best shape is still far away I'll take it. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">What a fun race and great training day it was, I hope to make this one again next year!</span></div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-43771784788536675812015-10-31T13:00:00.000-05:002016-01-01T10:15:05.546-06:00Fly Tri Racing is Launched <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">As a few of you know who have known me for a long time known that I have coached and personal trained people for years. After a successful year Calley and I decided to give back to the athletes that I work with and finally create a formal name. Thanks to Brian from Music Box Marketing and Media for creating the logo for me. </span></div>
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<span style="font-size: 18px;"><span style="color: #0033ff;"><strong>Racing News</strong></span></span></div>
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October was a successful month for Fly Tri athletes. Check out who did what. </div>
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Stephen Dinger from Tyler, Texas had a great race at the Husky Hustle 5K in Houston, Texas running a season best in 24:36. </div>
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Garrett Mayeaux a Junior from Texas A&M University took 3rd Overall in his last triathlon with a fast elite field to finish out the season at the Finish Line Sports Try Andy's Tri in Sugarland, Texas. He finished just 30 seconds shy of Cobb Mobb Pro Mark Saroni in 2nd. Garrett had a 3:41 300 meter open water swim split and a 16:53 3 mile run. </div>
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Zibeon Serrato from Tyler, Texas better known as "ZB" raced the the Tyler Rose Half Marathon finishing with a new PR by 13 minutes on a demanding course in 2:23:25. </div>
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Derreck Mayeaux a Junior from New Diana High School brought me onto coach him for his Cross Country and Track season. When we first started working together he was barely under 21 minutes for a 5K Cross Country race. At the Class 17-3A District meet he earned 10th Overall and the last spot for Regionals in a PR of 17:44 in a super fast district.<br />
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At the UIL Region III 3A it was muddy from the Hurricane Patricia remains, times were 2-3 minutes off. He finished in 20:44 and 44th overall and 23rd Individual (without a team). </div>
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Steve Ward from Garland, Texas raced the Palo Duro Canyon 20K Trail race last month in far West Texas finishing with a time of 3:30:14 on the rugged trail which wasn't too far off his road paces. </div>
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Dave Gardner of Quitman, Texas rang the PR gong at The Columbus Marathon last month. He's been training with me for this for 6 months. He finished his FIRST marathon in 3:41:16. What is even more impressive is he ran negative splits the whole way. The last 10K of the marathon was an 8:08 pace which is real close to his 10K race pace.</div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-44616795192813970102015-10-05T16:26:00.001-05:002015-10-05T16:28:40.413-05:00St. Gregory 5K <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2HPrjQvhnrVFjNryrTy5c5L0zlfvi8KcOMve53BSDvoKA1qgdB2u1mMxF1JCEcLC0AX6fE62RMbaDcz3PmDQ9ORv_ebouQaJnb3JFGplzAJiLeUJqoHY_rO5ahmTFfJb75MLF4ex_1nw/s1600/11057508_912394753466_6351657851683150906_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2HPrjQvhnrVFjNryrTy5c5L0zlfvi8KcOMve53BSDvoKA1qgdB2u1mMxF1JCEcLC0AX6fE62RMbaDcz3PmDQ9ORv_ebouQaJnb3JFGplzAJiLeUJqoHY_rO5ahmTFfJb75MLF4ex_1nw/s200/11057508_912394753466_6351657851683150906_n.jpg" width="200" /></a>I jumped in the St. Gregory 5K last month on just a couple of weeks of running after taking two months off, but it was all worth it for this sweet little boy, Evan. He's really good baby and I still get good sleep most nights. I went hard from the start as if I was going to contend for the overall win, but that didn't happen and I was suffering greatly by a quarter mile as I hadn't done any 5 min/mile efforts in a looooonng time trying to keep up with another UT Tyler cross country graduate, Alex Wilson, who would win in 16:22. The course was not flat at all like the race advertised. The worse shape you are in the more you feel every noticeable incline. My paces deteriorated the longer the we went and I finished 4th overall in 19:08 and first in the 30-34 age group.</div>
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William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-63706840850306599712015-08-21T16:34:00.003-05:002015-09-08T22:50:56.482-05:00Identifying and Preventing Over Training <div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Do you find yourself dragging through training sessions and feeling fatigued most of the time? Do you have trouble falling asleep? Are you no longer racing at the level you once were? Is your mood consistently negative? These are some of the warnings that you could be over training. This blog will give you a broad view and understanding of what over training is and how to proactively prevent it. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Over-training is common in endurance sports among the Type A athletes. Competitive athletes always want more out of themselves (even if they want to compete against themselves) and will think they need to train more. You see the consistent facebook posts of those who posts their training on a daily basis and they're always trying to smash some session. </span><span style="font-family: Arial, Helvetica, sans-serif;">These type A athletes will typically be injured consistently, fade out in the sport within 3-4 years, or become chronically over-trained.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">To improve your performance you have to rest. By continually trying to push through barriers without sufficient recovery it will make you weaker, burned out, and/or injured. During rest or recovery periods is when the physiologic adaptations are made and you become a stronger athlete. (1). Our busy lives are already stressed and you may seek endurance training as an escape. Even endurance training is stress that needs to be considered in your life, too. What you may need is incorporate more rest into your training. (2). Coach Brett Sutton once told Chrissie Wellington, "You don't know how to rest your body and mind. Unless you can learn to do this you will never be a successful athlete." (8). </span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">What is Over training?</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> "Over training is a process of excessive exercise training in high-performance athletes that may lead to the over training syndrome. Over training syndrome is a neuroendocrine disorder characterized by poor performance in competition, inability to maintain training loads, persistent fatigue, reduced catecholamine excretion, frequent illness, disturbed sleep and alternates in mood state", as defined by Laurel Mackinnon. (5).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Over training in it's earliest stages is nearly impossible to detect. In training, you still need challenging sessions, but combined with an ample amount of recovery. Everyone recovers different. With appropriate monitoring and feedback, a smart coach will know when to cut their athletes training short and switch it to rest or active recovery.The early signs and symptoms to look out for can be hormonal changes, reduced sexual desires, depression, and anxiety, and being exposed to injuries.</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">When this happens there is still a chance for the athlete to come out of it and make huge gains. (2). </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The second stage of over training, which is still hardly noticeable, is an increase in cortisol. The body fights this off as appearing restless and being able to go-go-go. Significantly high levels of cortisol could increase fat storage. In this state, there is still opportunity to recover and dig your way out of this hole by changing your food intake and recovery strategies. (2). </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The third stage of over training would include noticeable chronic fatigue. Chronic fatigue can lead to a decrease in hormones and believe it or not, cardiovascular disease. (3). Athletes can get into this state before they even realize it, even then it's still hard to detect. </span><span style="font-family: Arial, Helvetica, sans-serif;">Typically, this athlete is someone who is used to doing double and triple sessions 6-7 days a week and probably without planned recovery.</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;"> This athlete gets either injured, sick, or has chronic fatigue - if not managed properly. The athlete may still continue to train at a high level despite the warning signs.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Warning Signs & Symptoms </span></b><br />
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<b><br /></b>There are no absolute signs and symptoms of over-training. You can assume that it's from excessive training without the necessary recovery (6). The symptoms of over training are much like mononucleosis with chronic fatigue. (7).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> Here are some signs that you maybe over training. (4). (5).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. <b>Declined Performance.</b> You have noticeable performance declines of what once was an attainable session. Maybe you could normally get through a swim set of 10x100's on 1:30 base comfortably, but now fall off the base time half way through. Your runs may seem flat and you can't run close to the 5k times you once did a month ago. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2. <b>Weight Gain. </b>. You would think you would lose weight with your training, but when cortisol levels are high, testosterone functions less and you become insulin resistant and an increase in fat composition occurs.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">3. <b>Insufficient Recovery.</b> You know the athletes that are smashing session after session? However, not many of them will meet their true potential and will end up being forced to take an extended period off. Eventually you need to take time for full rest and active recovery training. Experienced athletes tend to do better with active recovery than complete rest, while new athletes may need more complete rest.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">4. <b> Sleep Deprived. </b>Are you having trouble sleeping? If you are over trained, your sympathetic nervous system will be high all the time and you will be unable to relax and put yourself to sleep. By not sleeping you are increasingly putting yourself into a deep hole and not allowing for recovery.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">5. <b>Chronic Fatigue.</b> If you are constantly tired all the time then eventually your parasympathetic nervous system will cause a decrease in testosterone and increase in cortisol, which we have discussed will leave you chronically fatigued.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">6. <b>Aches & Pains.</b> You are having odd aches and pains. Your shoulder is starting ache from a lot of swimming, knee pain from cycling, or shin splints from running. It's important you take some time to recover when you feel these things come on. If you're a coached athlete, it is always important not to add any more intensity and volume other than what is already prescribed to you and be open to tell your coach what you are feeling.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">7. <b>Frequent Illness. </b>If you are constantly catching a cold and it's not from any other variables such as sleep, mental stress, or nutrition, you could be over-training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">8. <b>Irritable Mood.</b> If your mental state isn't positive or feeling good even after the easiest of training session, you could be over training. It's time to take some rest. </span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Recovery & Prevention</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Recovering from over training can take just a few weeks or it could take many months to get well by complete resting or a significantly reduced training program. (5)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There are several factors that play a role in contributing to over training besides smashing session after session that includes: (5)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Large volume or intensity increases all at once. This is usually the main cause of most endurance sport related injuries.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2. Racing every weekend and continuing to have hard sessions through the week. While racing is exciting and fun, doing it every weekend can lead to burnout and injury. It's important to have a carefully planned racing and training schedule. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">3. Lack of recovery and/or periodization in your training program. There are so many athletes that are going at it with no specific strategy or scheduled recovery in their training. There is basically no purpose to what these athletes are doing. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">4. Monotonous training program from repeating the same sessions week after week. Single sport athletes, like runners, often to do the same predicable sessions week after week with a stapled long run, "tempo" run, and maybe a shorter speed session.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">5. High stress<b> </b>plays a roll even if it's not directly training related. Stresses outside of training such as your career and family a play a role in your training.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Over-training syndrome can alter ones athletic career drastically. Often times one can be over trained before the all the symptoms and signs are realized. It's important to follow certain preventative measures. They include, but are not limited to: (5).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Proactive monitoring athletes internal and external feedback. It's important to have someone, like a coach, mentor, or someone you trust review your training. It's important to have another set of eyes from the outside looking into help. External feedback would be what you think you are going through psychologically (even if it's outside of triathlon) and internal would be, for example, your resting heart rate variability. It's important to include both of these in your training log. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2. Decreasing the known effects such as sudden training loads, frequent racing, and inadequate fueling.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">3. Individualizing training to the athlete. Every athlete is different and responds differently to training and recovery. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">4. Periodizing training to include adequate active recovery and rest days.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Over Training Testimony by <a href="http://www.cobbmobb.com/" target="_blank">Cobb Mobb</a> Teammate, <a href="http://leegoocrap.blogspot.com/" target="_blank">Chris Morelock </a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://leegoocrap.blogspot.com/" target="_blank">Chris Morelock</a>, on the <a href="http://www.cobbmobb.com/" target="_blank">Cobb Mobb</a> team explains how he found he had over training syndrome.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>"I didn't know until I was finally diagnosed by Dr. Kevin Sprouse, Garmin-Cannondale team doctor, and even then it is tough to diagnose because there is not a set in stone line where " You have OTS vs. "you are overreaching, ease off," at least not one you can see besides retrospectively. I was working with a coach, we had trouble self-diagnosing because one of my symptoms was ON/OFF performances, so it would like I was doing great, then all of sudden "BAM" bad workout/race. It was hard to distinguishing from having a "bad day". I started a complete "reboot" (no endurance training) in early December, lasting until almost end of March "Recovery" is still ongoing.</i> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Thanks for reading! If you have questions or an idea for another topic that would be of help to you, simply leave a comment or email. </span><br />
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Train Smart,<br />
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WR<br />
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<b>Sources</b><br />
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1. http://www.rice.edu/~jenky/sports/overtraining.html<br />
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2. http://breakingmuscle.com/strength-conditioning/overtraining-can-kill-you-the-3-stages-of-overtraining-part-1<br />
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3. https://breakingmuscle.com/strength-conditioning/overtraining-can-kill-you-the-3-stages-of-overtraining-part-2<br />
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4. http://www.muscleforlife.com/8-signs-of-overtraining/<br />
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5. http://www.nature.com/icb/journal/v78/n5/full/icb200070a.html<br />
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6. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/<br />
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7. http://www.joefrielsblog.com/2012/06/recovery-and-overtraining.html<br />
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8. http://www.220triathlon.com/training/beginners/chrissie-w-on-the-importance-of-rest-days/9883.htmlWilliam Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-21299726360437657302015-08-13T11:11:00.001-05:002015-08-13T11:11:54.644-05:00Evan's First Month<div class="separator" style="clear: both; text-align: left;">
Life has been exciting the past month! Calley went through a laborious 9 months to come out with this bundle of joy, Evan William Ritter. He weighed 9 pounds 14.2 ounces and was 20" long. We thank God for him and the blessing he's given us. He's already about 3 months ahead of his strength training regimen, showing great signs of strength and coordination. He's almost gained total control of holding his head up. These are just a few of my favorite photos of him so far from the first month. </div>
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<br />William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0tag:blogger.com,1999:blog-6585767325920140757.post-55876561782821363922015-07-16T12:13:00.002-05:002015-07-22T10:39:23.257-05:00Tips for Your Ironman Nutrition Strategy <i><span style="color: red; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">Disclaimer: Nutrition plans, especially those related to Ironman racing are highly variable among individuals. What may work for one person, may not work for another. Athletes seeking a nutrition plan should also consult with a Registered Dietitian specializing in endurance sports.</span> </span></i><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> As a triathlon coach I often hear a series of questions about nutrition strategies for Ironman racing. Training for an Ironman triathlon is a task itself without having to think about race day nutrition. In long course racing, like the Ironman triathlon you need to practice and tune your nutrition strategy starting months out.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Ironman triathlons are often won or lost due to nutrition. In short triathlons you can get away with plain water. In an Ironman race an athlete can utilize 7,000 to 10,000 calories on a single day.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In this article I've</span><span style="font-family: Arial, Helvetica, sans-serif;"> included solid tips which are good guidelines to start with in your Ironman nutrition planning. Keep in mind everyone is different and you must practice these nutrition strategies months before your key race and modify them as needed. With my Ironman athletes I like to have them do what's called a "Big Training Day" of swimming, biking, and running with Ironman stimulation a couple of times at different points leading up to their race. It's a long day but a good opportunity to practice to find out how their nutrition will respond and how they can overcome challenges that may arise. When the actual race is here they are prepared.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Two Days Before</b> you will want to slightly increase your protein, carbohydrate, and salt consumption. Athletes need to consume 1.4-1.8 grams/kg of protein per day and 5-6 g/kg per day for carbohydrates while limiting fiber. Limiting fiber will help prevent GI distress. A bowl of a soup is a great way to increase your salt intake. The day before you will want to eat a large breakfast and lunch with both meals having a low glycemic index and fiber.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Over hydrating</b> before your race can lead to hyponatremia. This dilutes the sodium at the cellular level. If you are peeing every 2-3 hours a couple of days before this is solid evidence that you are adequately hydrated prior to competing as long as your urine is fairly clear - anymore than this you should be concerned. Over hydration leads to nausea, vomiting, and cramping. (My own experiences). </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Electrolytes</b> plays a critical role in racing, especially in the Ironman triathlon. There really isn't a need to increase your electrolytes too much before the race unless you are a profuse sweater. You may want to visit my <a href="http://williamtritter.blogspot.com/2015/05/effective-strategies-to-beat-summer-heat.html" target="_blank">last training blog on hydration to do a sweat test</a>. If you are a serious sweater then increasing your salt consumption 800-2000 mg during your dinner the night before may help. You can easily get this amount with a bowl of soup. Electrolytes do help you while racing, especially 4-5 plus hours. They help with digestion by moving water through the cells. You should take 2-4 electrolyte tablets per hour (ex. endurolytes) depending on the heat, sweat rate, and effort. </span><span style="font-family: Arial, Helvetica, sans-serif;">We preach this often that is to practice in race pace training stimulation.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Race day breakfast </b>is extremely important for the Ironman athlete. Here are three different options depending on how your body responds in training at race simulation paces to see which one works best for you.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If you require a substantial breakfast (600-800 calories) before long course racing you may need to eat 2-3 hours before your race start to give you plenty of time to digest. You should keep this rich in carbohydrate and very low in fiber. For something lighter (200-350 calories) eat a more liquid based digestible meal about an hour before. For something on the opposite end, if you need a huge breakfast of 1000-1500 calories. It should be consumed approximately 3-4 hours before. You will want to rehearse these options in training and during low priority races. If you find yourself with a sensitive stomach you will want to practice more with semi to complete liquids.</span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;">Thirty minutes before</b><span style="font-family: Arial, Helvetica, sans-serif;"> your Ironman consume a maloxdextrin or dextrose (glucose) based gel. This malodextrin based gel is more complex than dextrose/sucrose based and takes longer to break down. Consuming these during the race could lead to GI distress, but 30 minutes before you should be safe - with just one. Again, you will want to experiment in training first! You can switch to a simpler form on the bike and run.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Once on the bike </b>divide your nutrition and effort into four segments. During the whole bike most triathletes will take in 30-50% of their calories from solid foods (bars, sandwiches, cookies) aiming for 200-400 calories/hour based on your tolerance, size, and experience. During the first quarter of the bike avoid going too hard and let your heart rate do the talking. You will see many people going by on your left, but don't worry you will be catching them a few hours later on the run when their legs are cooked. Going too hard too early will mess up your digestion and your race will end in a disaster. Keep your heart rate below zone 3 the first 30 miles. If it goes over then you are going too hard. The second quarter of the bike it should still be much in zone 2 holding steady at Ironman goal watts. Usually only the fittest of the fittest triathletes can tolerate riding an Ironman in zone 3. The third quarter of the Ironman keep holding steady of zone 2 effort, even though your heart rate might be reading higher. It's even better to have a power meter to dial this in. The last quarter of the ride still try continue to eat and keep your effort similar to zone 2 to moderately hard. Your heart rate will probably be reading quite higher by this point. Any point during the ride you are facing stomach issues you need to slow down. Trying to deal with your stomach issues by keep pushing will only make it worse and you will lose more time on the run than you would by slowing down on the ride.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>On the run</b> you should avoid solids unless you are on walk to the finish line trying to regroup. It would be near impossible to consume solids while running. Most of your nutrition will come from liquid such as water, sports drink, gels, and Coke. Aim to consume about 100-250 calories per hour. At the beginning of the run settle in at a very easy pace and consume liquid calories. Avoid picking up the pace too much and get settled in. Save your biggest effort for about the last 8 miles. At every aid station take in a gel with 6oz. water, sports drink, or coke - not all at the same time. Although not enough evidence or studies to make a strong case, but some suggest that consuming ice water will slow down the rate of digestion further. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You will want to hit the coke late into the run as it's the simplest form of sugar, glucose (dextrose). It's important to know if coke will be available on the course. A drink mix of dextrose/sucrose (not gels) will help as dextrose requires really no digestion. If your fuel options aren't available on the course, you'll want to carry your own to something similar to a Fuel Belt or Nathan brand. In the last 8 miles if you're feeling well and you can run faster, you will gain a lot of time on those who went out too hard at the beginning, just be sure to keep up with you nutrition.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Gels can be finicky</b> </span><span style="font-family: Arial, Helvetica, sans-serif;">for some individuals a long with the marketed endurance drinks. The malodextrin based gels take longer to digest and the dextrose based gels tend to have higher osmolarity, both of these could lead to GI distress.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fortunately, there are some alternatives out there with a bit of research - homemade gels, fat added gels, or energy chews. Pedialyte is also a common beverage for endurance racers who have stomach issues. You'll want to practice experimenting months in advance before your Ironman with different options. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Regardless, no matter how hard you try it is extremely difficult to replicate race nutrition strategy in training. You can certainly prepare the best you can but sometimes things happen when you least expect. Your body may respond differently than it did in training. It helps to be equipped with this information so you can be best prepared. Not everything will go perfectly. It may take you several Ironman triathlon races to develop a solid nutrition strategy. Chrissie Wellington said it took her 5 tries. The main thing is to remind yourself to be positive in the moment and deal with the cards you are dealt with at that point in time. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Thanks for reading!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">William </span><br />
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<b><u><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://williamtritter.blogspot.com/p/coaching.html" target="_blank">Coaching Availability</a></span></u></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If you have questions or an idea for another topic that would be of help to you, simply leave a comment or email. If you are interested in coaching, review my <a href="http://www.williamtritter.blogspot.com/p/coaching.html" target="_blank">coaching page</a> first then <a href="mailto:williamtritter@yahoo.com" target="_blank">email</a> me for an interview at williamtritter@yahoo.com.</span><span style="font-family: Arial, Helvetica, sans-serif;"> I have limited availability open for coaching passionate athletes who want to get the most return for their investment of time. I'm currently coaching a great group of athletes beginner to elite with different goals (Ex. Finishing first triathlon, 70.3 or Ironman, Boston qualify, Podium finish) from East Texas/Dallas all the way up to Maryland . </span><br />
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<u>Sources</u><br />
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http://www.triradar.com/training-advice/ironman-nutrition-pro-secrets/<br />
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http://www.active.com/triathlon/articles/dave-scott-s-top-5-race-day-nutritional-tips-870047<br />
<br />
http://williamtritter.blogspot.com/2015/05/effective-strategies-to-beat-summer-heat.html<br />
<br />
http://triathlon.competitor.com/2014/07/nutrition/planning-an-ironman-nutrition-strategy_81738<br />
<br />
http://www.chrissiewellington.org/blog/some-words-on-race-day-nutrition/<br />
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http://www.endurancecorner.com/library/nutrition/race_nutrition<br />
<br />
http://home.trainingpeaks.com/blog/article/race-fueling-how-many-calories-should-i-eat<br />
<br />
http://www.bikerumor.com/2014/05/09/physiology-and-nutrition-why-not-gels/<br />
<br />
http://www.endurancedoc.com/nutrition/nutrition_raceday.htm<br />
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Endurance Sports Nutrition, 3E, p.311</h1>
<span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 13px;"> </span><span class="addmd" style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 10.789999961853px; left: -5px; margin-left: 2px; position: relative;">By Suzanne Girard Eberle</span><br />
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<span class="addmd" style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 10.789999961853px; left: -5px; margin-left: 2px; position: relative;"><br /></span>
<span class="addmd" style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 10.789999961853px; left: -5px; margin-left: 2px; position: relative;"><br /></span>William Ritterhttp://www.blogger.com/profile/16751597723889038486noreply@blogger.com0Tyler, TX, USA32.3512601 -95.30106239999997832.136586599999994 -95.623785899999973 32.5659336 -94.978338899999983