On Fire!

What a week it has been for training. My run-training was tough this week with 3 key sessions of runs of a long run of 100 minutes on Wednesday. Thursday was some hard tempo and hill repeats with 40 minutes of straight overgear on the bike that night and Saturday was a little 5k on tired legs in downtown Fort Worth, which brings me to the main set of this blog.

The main reason I needed to come to Fort Worth was to at Colonel's Bicycle shop for a new chain for the "Spanish Beauty", I also got new some rockin' new orange tires for her too!!!

At Colonel's Bikes

I stayed with my favorite Canadians Brent and Carley, but with the Winter Olympics taking place in Vancouver and me being the only American in the condo, I took one for the "team" and put up with their verbal and visual abuse (see pics below), such as we have more gold's than you, we're better at hockey, but all I heard was blah, blah, blah.

Anyways, Saturday morning I did a workout in downtown Fort Worth. I think Fort Worth, Texas has to be one of the fittest cities in the United States if not the whole wide world. I am not sure why Runner's World does not rank it as such. I did a warmup jog with my Coach and Pro-triathlete Brent Poulsen and recently former A&M Runner Andrew Montes to downtown and we were met by 20,000 other people who were getting ready to run too. It was so crazy, they had different distances you could choose from like a 5k, 10k, marathon, and even a freakin' ultra marathon (these guys are nuts). Fort Worth is so organized in it's running community they even had these big mile markers, water/gatorade stops and dude's calling off your splits.

Andrew and Brent were wanting get a fast 10k in while I was just hoping to hang on their shoulders for 5k. We got off to a fast start and at this fast pace I hear a Taylor Swift song "You belong with meeee" some dude is listening too it so loud while we are running and I couldn't help it and I busted out laughing. I wondered why any dude would want to listen to that song while running much less listen to it anyways. We ran the first mile in 5:01. After 1.5 miles I fell off Brent and Andrew's shoulders. The next half for me wasn't that great but I finished a 5k in 16:38 and then pulled out, which averaged out to the pace I was trying to hit 5:20 mi/pace. Andrew went onto win the 10k 32:16 and Brent finished with 4th in 33:24, with first 2 miles slightly long according to my watch.

In other light of things un-related to running or triathlon. I was sitting at the table last night going over and correcting my editations (new word I made up) Bo had given me. I was tired from the training week, I was hungry and about to pass out, and needed to shower. Yes, I did wait awhile to shower. I finally got up and said, I'm gonna take a shower, but before that we were hearing a lot of sirens go down the street. I peaked out my window and saw police lights against a house across the street. I got outside to check things out. You know how people in East Texas is. I had to be nosy and see what was going on then I said "Holy Crap! There's a house on freakin' fire!" Josh and I check things out, this trailer was up in freakin' flames. I never seen such a thing, it was like watching a movie because we couldn't do anything about it. Our water hose couldn't reach that far and there was every Fire Dept. and volunteers from the area cities helping out. Eventually we did closer and heard the guy who lived there say "We all made it out alive, but we lost everything we have." If you would like to donate something to them, send me an email about it (williamtritter@yahoo.com) and we will get it to them somehow.

A Shout out to RJ Cowan and old college running buddy who was 2nd overall in the half-marathon, he has been burning up some of the major half marathons in Texas over the past year or so, and to BO Trainor for editing my latest paper for management class and for organizing dinner at Milano's in downtown Fort Worth. Carley, for killing it during the 10k. I ran with her for my cool down and she was passing people left and right, but she wore her Canadian toboggan, she may have been trying to get away from the Americans. Also to everybody else I know who happened to show up in down townat the same time I did.

Brent, me, and Andrew doing an "ice bath" in the 54 degree pool. If I had known it was ab shot I would have pulled up my jacket too.

I'm about to go under, but Brent had some mercy. He did say if I swam 400 meters in this pool he'd buy lunch, but I turned it down.

Some of the visual abuse I had to see.

Carley in her Canadian toboggan, it even has a big ball on it.

Texas Motor Speedway Duathlon

I will try to make this post short and sweet. The only thing sweet about this post is that I didn't wreck.

I stayed at my buddy's Bo's house (by the way Bo, thanks for the hosting) that night and he let me eat his chicken and veggies, however being the growing boy I am, I was still hungry, we went to the local Subway near by and I got the foot long chicken terakyaki sandwich.

The morning of the race, I woke up right before my alarm went off. Got everything ready, stopped by the convenience store for coffee and got the race site at 6:45am, then I realized we had driven all the way there and let my helmet in my car back his place, so we had to haul back fast like and run a few red lights back to his house to get my helmet and make it back to to the start.

We made it back 5 minutes prior to blocking off the traffic as I was about to start my warm up, the race director Jack is already talking about closing transition way early according to the email that I had printed off. Then there are thunderstorms and race is delayed 30 minutes.

We finally got to start and it was a 2mr/15mb/2mr. It was a very fast start. For whatever reason UNT Triathlete Phillip Dudley takes off like a madman and everyone else follows suit. I am trying to stay relaxed but I know there are some fast guys in this race so I try to stay with in contact. I went to through the first mile in 5:07, so I imagine there were a few guys just under 5 minutes, the second mile slowed down some (5:22) and I was slowly catching the front pack. I ended up 6th after the first run, I rush to transition, get my bike, and do a quick flying mount to catch that first group. Early on I worked my way up to 2nd and I thought I was going to gain ground on Will Brewer but unfortunately I got caught by a few other cyclists and fell back some. Me and Baylor triathlete Matt Ison were trading turns using a "legal distant" draft to hopefully pull our way back up front. However it wasn't working and at the end of the second loop I realize if I want to beat Matt I need to start pulling away as my legs were starting to feel better I hit a tremendous surged as my watch was putting me at 27/28 mph but right after I crossed the timing mat to start the third and final loop I hear hiss out of my front tire. I tried to ride it out in prayers that it wasn't mine but as I slowed down I checked it it was flat so as I wanted to curse a bit and throw and kick things I remained calm and was glad I didn't wreck and just walked slowly back in encouraging a few other racers out there. When I got back I just did the second 2 mile run as a good effort to get the workout in and push the other racers out there.

If I had to do all over again as this was my first du, I would have stayed with who I knew was consistent on the first run and worked my way up differently on the bike. I think I would have been 4th or 5th if I didn't flat and if I raced smarter I think I could have been 2nd or 3rd. But you live and learn and this was definitely a learning opportunity here. It also still very early season right now so you shouldn't be near your peak right now.

Congrats to all the racers that competed and the volunteers who made it success. It was super fast race especially with full teams from A&M, Texas Tech, and UNT. Also TCU and Baylor had representatives as well. Congrats to Will Brewer for killin' it out there and setting a course record. Results link is here http://www.mychiptime.com/searchevent.php?id=4070

So much for short and sweet, here a few pictures I stole, I mean found later on facebook from different people.

Start of the men 39 and under

Making the final turn back to transition finish the 2mile run in 10:30. Behind me is training mate Bryce Fluker out of Longivew, Tx and Texas Tech alum.

Ray Waton a photographer wanted to shoot me as I made my walk back into the stadium.

Ice bath later and the new Triathlete Mag with Greg Bennett on it to take my mind off the cold. It was actually "warmer" today 54 degrees.

Next up I am doing the Athens Triathlon in a couple of weeks and hoping it warms up.

Thanks,

WR

East Texas Snow Days

Today I had a scheduled rest day planned which worked out perfectly since I didn't really have to worry about all the snow, but I did call in late to work. In the mean time me and my roommate Josh built snowman just over 6ft tall. While were doing that I bent over my jeans split, I felt rush of cold air go up my pants and was like, "Josh, do I have a hole in my pants." He was like yeah. I guess this is a sign I need to go on a stricter diet with maybe lettuce, pickles, and celery, a carrot or two might be ok. You can see our pictures below.

I do have another fairly big weekend planned with tomorrow after work and in between my paper writing I planned to do a few mile repeats and Sunday is an early morning run-bike ride before church and strength swim since I missed it the other day due to the weather It looks like the weather should be a bit nicer to us then.

And closing on a better note Baby Scotty is almost cancer free. Click his picture on the right and read his journal for further updates. Keep him in your prayers that things will only get better.

Snowman!

Josh and I by our snowman taller than us.

"Whatcha gonna do with all that junk, all that junk, inside yo trunk."

A side view of East Texas Medical Center in Cedar Creek Lake

My car at 5:15am, before I called in this morning.

Mega Training Weekend in Fort Worth

This past weekend I met with a group of athletes from different ranges of abilities with my coach Brent Poulsen being the leader. We even had a speedy youngster with us that could for sure move in the pool. We had our work cut out for and it was important to stay fueled. There is just a few of the nutrition products I use, however it shouldn't be taking the place of real food. They are good for some recovery and fueling, especially when time is tight.

Saturday morning was a 8am start with a 2 hour progression run. I think this was the first time I done a progression run this long but it was one of my best, I was wearing my new Brooks Glycerin shoes that I've been wearing for about a week. We had a big group of maybe 10 or so once we hit the Trinity trail we split up into our own paces. I was going a little faster than I probably should have to start but it was ok and my training mate Bryce was there with me. After 45 minutes of around 6.55 mile pace we started the next 45 minutes moderate at 6.20s. Then the last 30 minutes was as hard as we could maintain and I dropped it from 5.50-5.55 mile pace. After run practice it was time go back to the house and eat breakfast to refuel then it was swim practice, but before that I had to go to the bank real quick and well the bank I found was closed and I ended up running into construction and making wrong turns getting to the pool that I was 20 minutes late. I still owe them 1000 yards. Anyways I had to build into the swim and my stomach was hurting early on. We did a bit of strength work with pulls and paddles. There were so many of us in there swimming it turned out to be good open water practice during these cold months. Right after our swim it was a quick change and we were on our bikes for an "easy" base ride. It was good ride we rode by a ranch that had buffaloes and zebras.

After a day of training we hit up this local Mexican place for food. We ate tons of chips and salsa, while we waited of what actually felt like an eternity. Then I ate my plate which contained grilled chicken and tomatoes, rice and beans. I also ate half of Carley's plate and didn't even feel stuffed, in matter of fact we got back to the house and ate her brownies she made for us. Me, Bryce, and Cam passed out before 9PM Saturday night watching UFC.

Sunday morning was another early start me, Bryce, and Cam hobbled down Dave's steps like 80 year old man I see everyday at work for a 40 minute recovery run. Our first mile was 9:33. We refueled again and we met up with the group for a 3 hour bike ride in 38 degree weather, once we got going it wasn't so bad though. I only had like 4 layers on. After a warmup we did a 45 minute steady tempo where we picked up the pace on every loop. Surprisingly I hung with the Cam and Brent as the only 3 left of the main group that stayed on. However I missed a few pulls though, it's funny when you exercise you don't think as well. Then we did few hill repeats then after that we rode back to the pool and did a few fast swims. I thought I was swimming good drafting off Jarrod for more than half a lap from what I was doing the day before, but turns out he was cramping up. No wonder. Then not long later I started cramping up in the same spot on my inner thigh as well, as did most everyone else. That was pretty much it.

Right now I am finishing up one last build week and then next weekend is the Texas Motor Speedway Duathlon.

2010 Racing Schedule

This year is going be tough and crazy season with everything going on. Besides working full time, I am also in school going for an MBA with Texas A&M Commerce University it's all online which makes it convenient but online classes aren't any easier than "live classes", they are possibly even harder. I have a lot of writing I am doing this semester but thanks to my friend Emily from New York, she is in my BeginnerTriathlete Mentor group and also a former english major in law school that looks over and edits my papers for me. Thanks Emily!!!

This weekend of training was bad, went to a swim clinic by Michael Dawdy of Max VO2 Training Systems in Dallas and learned that my hips drop too much especially when I breathe to the left. My hips are low in general too. I am sure I will be spending a lot of time fixing that.

Below is my racing schedule. I would like to do more but unfortunately there isn't enough money or time. I think it's important to stick with the goals and go for key races. I will be focusing on the 70.3 Ironman distance and I am also doing the Playtri North Texas Series which consist of 4 triathlons. There a few extra triathlons and a couple of running road races.

2/21 Texas Motor Speedway Du- Fort Worth

3/6 Athens Triathlon

4/11 Gateway to the Bay 0ly- Kemah

4/25 Lone Star IM 70.3- Galveston Island

5/2 McKinney Triathlon (NT Series)
5/16 Four States- Texarkana

6/6 Play Tri Fest oly- Los Colinas (NT Series)

6/19- Pioneer Day 5k- Eustace (Cedar Creek Lake)

6/26 Buffalo Springs Lake IM 70.3- Lubbock

8/1 River Cities- Bossier City, LA

8/22 Take on the Heat- The Colony (NT Series)

9/12 Prairie Man 70.3- Grand Prairie

9/26 Stone Bridge oly- McKinney (NT Series)

10/17 Longhorn Austin IM 70.3

11/1 Riverside V- Shreveport, LA

11/13 Foster Grant Ironman 70.3 World Chamionships- Clearwater, FL (if qualify)

blueseventy

I was surprised when I heard back from blueseventy about a sponsorship. However I am proud to announce that this season I will be representing blueseventy. They produce top of the line swim apparel such as wetsuits, swim skins, goggles, and much more. With their help I hope I am not last out of the water. Their logo is placed on the right for you to click on, also be sure to check out their blog that is on their website as they update regularly.

Thank you blueseventy for letting me represent you!

The 11 Day Ultimate Man Beard

During my vacation break I also grew the ultimate 11 day manly beard. Some of you may know that I have never grown a beard but have a lot of potential for a manly beard. I have grown a goatee a few years ago, but other than remain "clean shaven" for the most part but I keep a soul patch for character. I took a photo each night before I got ready for bed to give you an update on the growth. The last two photos are a result of the last day so you get a front shot and a side shot.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

I think the next blog I might announce my race schedule since I have a little race in a few weeks.

Cheers,

WR

NMAZ Vacation

Family Picture on a big rock in Sedona, AZ.

I recently just got back from a vacation with my mom out to see my brother in Arizona. We went through New Mexico and up to Tucson where my brother lives and then made our way to the Grand Canyon. We got to see the Carlsbad Caverns, a couple of Parks in Tucson, some really good scenery in Sedona and Flagstaff and the Grand Canyon. On the way back me mom rode this little sled down some of the White Sands. I did a little bit of running out there I got to run in Carlsbad, NM, Tuscon, AZ, Flagstaff, AZ, and Roswell, NM. Now that I am back, it's time to get back to the grind with another good block of training coming up and that means it's time go back to eating right and all of that good stuff. I got some good races planned for the year and will let you know those later.

Carlsbad Caverns, NM

Tucson, AZ

Sedona, AZ

Grand Canyon, AZ

White Sands, NM

Off-Season almost over....but not quite!

I know I haven't posted in awhile it's a slow time of year for triathlons. I have been working on putting on some extra layers so I stay warm over the winter. No, really I have been doing some swimming, cycling, and running, but for the most part been resting up staying low key and getting ready for next season and I've also enjoyed the time off and had a good Christmas. I got some good races planned for next year but will let ya know those at a later time. Here are a few pics from the "off-season". I'll share.

The top picture is our house we rent. Josh put the lights up and I helped for about 5 minutes one day and let Josh sit on my shoulders to put the lights up just over the door. Josh pretty much did the whole thing though. The bottom is we had some plumbing issues the other day and I had to take care of business, if ya know what I mean and I'll let ya guess what the hanker chef on my face was for.

The other top picture is with some of my water aerobics ladies...and Lance as we had our first Christmas party together since I've been there instructor. I knew the ladies could cook so I made sure it was pot luck ;) The other bottom picture is me getting with it doing some over gear work listening to music and watching football.

Here is our Christmas tree that Josh again decorated all of it pretty much, I did help put 3 balls on there so I could say I helped too.

I will be out on a road trip starting New Year's Day with my mom as we travel to Tuscon, Arizona to visit my brother. I have plans on growing the manliest 12-day beard. Last but not least the an update on Baby Scotty (click the cute picture of the baby on the top right corner to find out more details) but the latest I heard is he only two little spots of cancer on one of his legs, this was a baby that was born with cancer in every bone, so the Lord is good.

Cheers!

Local wins big at 3rd Triathlon

Thanks to Eston Williams, one of the Local Methodist preachers and Pearl Cantrell the writer for the leading newspaper in Cedar Creek

Lake. The hard copy will be out Sunday morning with the following photo of me running just before the final turn to the finish line!

This week has been filled with gluttony (fried pies, BBQ, hamburgers, cheesecake, and more), the sin that Baptist preachers don't preach about.

www.themonitor.net

Local wins big at 3rd triathlon
By Pearl Cantrell
Monitor Staff Writer
GUN BARREL CITY– The triathlete coach who helped a Seven Points man start a new sport as a triathlete has himself won a major competition.
(A story on these two men and their accomplishment was published in the July 26 issue of The Monitor.)
William Ritter, who works at the Olympic Center in Gun Barrel City, won the overall competition at the Lake Conroe Iron Star race this last weekend.
The 25-year-old was the first to cross the finish line after completing a 1.2-mile swim, a 56-mile bike race, and a 13.1-mile run.
It took him 4:23.55, smashing his former best time at a 70.3-mile race of 4:42. Last year at this same race, he finished ninth in 4:49.
Everyone at the Olympic Center congratulates Ritter on his accomplishment.
“I’d like to thank Jesus Christ for letting me making out of this race without getting seriously injured and of course for my second triathlon win ever and my first half win! Also, my parents for putting up with me and getting the hotel room and keeping their boy fed and my coach, Brent Poulsen, who has been guiding me since May, and setting me up for a good race,” Ritter said. “Thanks also to SBR Multi Sports in New York City for sponsoring me this year.”
It was his third 70.3-mile distance race, with last year being his first.
The swim was a beach start with 20-29-year-olds in the last wave, which put Ritter about 20 minutes back from the first wave.
He completed the swim in 34.57 minutes, despite getting whacked on the head by another swimmer and later being tackled and kept down by another crowd of swimmers, he reported.
Ritter also had some trouble with the wetsuit “strippers,” getting his wetsuit stripped off over his enormous calves. The effort left him with a rug burn and a sore bum at the start of the 56-mile bike race.
It was the first time he wore a heart-rate monitor in a race. “I was surprised to see my heart rate over 180 after the swim. On the bike, it gradually came down,” he said.
About a mile into the bike race he hit a bump crossing a bridge that knocked his water bottle off. Ritter was left with just his second bottle of sports drink, which he would have liked to have alternated with the water in the lost bottle.
His goal was to go all out on the bike and take the lead, regardless of the first group’s 20-minute head start. He did the 56 miles in 2:19:04, averaging 24.2 mph.
Then came the 13.1-mile run. He hoped to cover one mile every 6.15 minutes. That pace lasted the first two miles then started slowing down.
Eventually, there were just four runners ahead of him, and the leader five minutes in front of them. After passing the first group, he caught up with the leader at the 9-10 mile marker.
“That’s when I knew I had a good shot at coming in first,” he said.
But with just over a half-mile to the finish, Ritter started puking up Gatorade. He had to stop. He was gagging, and wasn’t sure he’d be able to finish. But he got enough out of his system to begin feeling better and began to run again.
It took him one hour and 27 minutes to finish the half-marathon run. Upon crossing the finish line, Ritter puked a lot more and was put on an IV.
“They told me my lips were blue and I was looking pale,” he said.
The Gatorade didn’t settle too well, but overall it was a good break-through race, he added. His efforts left him with the fastest bike and run splits for the day.
Ritter thanked motorists for not running him down while he trained on his bike on Gun Barrel City streets.