A quick look back at 2012

A year in review… 2012 was definitely my breakout year in multiple ways for my multi sport lifestyle. I set Personal Records in all sports and in all distances. In Triathlon, I set PRs in the Sprint and Olympic distances (including all 3 legs). In running, I set PRs in all distances, from 5K to Marathon. After 5 years at UConn, I finally joined the Cycling Club. I had my first bike crash… I... Read More

I'm here to win, but..Rev3 Knoxville Halfrev Race Report

After a winter of countless hours of training which lead to numerous training and racing personal bests ​I headed down to Tennessee with one thing on my mind, a win. Not an age group win but an outright win of the race. Since the pro athletes would be racing the olympic distance it left the half iron open to the age groupers for the taking. I headed down to TN I was in the best shape in my life... Read More

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Ironman South Africa Week #2, #3 and #4 Training Update

[caption id="attachment_1207" align="alignright" width="300" caption="Siphiwe and son TaNihisi"] [/caption] Greetings EFRT Teammates and fans! It's been awhile since I've written and that's mostly because my son TaNihisi Anu Siphiwe Baleka (pronounced Ta-knee-see) was born on Wednesday, November 16th, 2011 at 8:09 am at Ball Memorial Hospital in Muncie, IN. 8 lbs and 13 oz.! He and mom had a roug... Read More

Turkey Trot!

Happy Thanksgiving! For the fourth year in a row, I kicked it off with the Pittsburgh Turkey Trot and I was plenty thankful it was not freezing and raining like last year . My nephew (and twice-Ironman I might add) ran too, and my dad drove us downtown. If you've ever been to Pittsburgh, you know about the craziness of navigating mountains, three rivers, bridges, and one-way streets. It was the f... Read More

Collegiate Training Camp!

Hello Bloggers and friends!! Im slacking on my updates the last couple days, I have been really busy! Now I am blogging from the warmth of my home in dear old Maryland. This past weekend I was in New Orleans, LA (NOLA!) for the SMW Collegiate Training Camp. About 17 members from my team ventured out of town with me, and another couple groups from the LSU and ULM teams were there as well. It wa... Read More

Team USA: First Steps Toward Short Course Worlds in New Zealand

I've started receiving the first emails about Team USA from USA Triathlon. I keep saying I'm going but I haven't yet pulled the proverbial trigger and committed in a tangible way (other than the initial $50 deposit). Today that changed. I took that giant first step off the cliff. I just booked the hotel room. Prepaid. I'll be sharing details of the Team USA journey here, but not in any sort of "... Read More

Olympic Training Center Acceptance and Other News

Hello All, These past two weeks have been quite eventful. With the olympic training center posting its benchmark tests for residency stays of elite athletes we have been chasing the standards a little bit to check our fitness and compare to some of the countries elite. I had quite a performance. The swim time standard was a 18:23 for a long course 1500 M swim. I used my swim time from this past y... Read More

Roll Call: I came to triathlon as a _____

Periodically we’ll do a “roll call” to find out a little more about the EFRT members and to see the diversity in approaches to topics related to training and racing. Leave us a comment and tell us what brought YOU to triathlon!! I was an elite swimmer in college, however I had not trained or competed in 18 years when I started this triathlon addiction. [ Siphiwe Baleka, 40, Muncie, IN ] I ca... Read More

Richmond Marathon

I woke up early Saturday morning saying to myself, “really?” It has been a long racing season and I had been struggling with motivation since my last marathon, something that had never happened to me before. As I stated in my last post, it can take 4 weeks to recover from a marathon and it was about 4 weeks before I felt the satisfaction of a good workout and by then it was taper week. So I sp... Read More

An Attitude of Gratitude

The term ‘thank you’ shows appreciation. We say it every day, in various circumstances and, let’s be honest, varying degrees of sincerity. This morning I thanked the girl at Starbucks for charging me five dollars for a cup of hot, flavored water. I truly appreciated her enabling my addiction and allowing me to validate the viral expansion of a multinational corporation built on roasted beans. Afte... Read More

Roll Call: Tell us about your off-season

Periodically we’ll do a “roll call” to find out a little more about the EFRT members and to see the diversity in approaches to topics related to training and racing. Leave us a comment and tell us what YOUR plans are for the off-season!! I recently did a 14 day cleanse and semi-fast. I have incorporated the Neuromuscular Activation and Dynamic Warmup routine that was detailed in the Endurance... Read More

Big Move To Boulder

I finally made it out to Boulder, Colorado! I have been here for three weeks now and it is going great. I made the move out here with the help of my dad. We took turns driving the 2000-mile trip! We stopped and saw family and friends along the way, which was great. You never really can tell how big America is after making a trip like that. In addition, driving through Kansas was probably the ... Read More

ITU Long Course World Championships Race Report

DAY 1 Arrival. We arrived in Nevada 10:00AM and got settled. Got the rental car and finally grabbed something to eat after the extra long 5:30 flight. After we ate we decided to drive the course to get a feel for the terrain. I knew the course was going to be hilly, but I didn't realize how tough it was going to be until after driving it. It's either up or down, and there's a whole lot of ... Read More

Post Marathon/Race Recovery Plan

I just finished a VERY long season with the Richmond Marathon ( race report coming soon). So recovery is my number 1 priority. My body has been through a lot this year and if injury or illness is right around the courner if I'm not careful. It's easy to rest when your muscles hurt but it's afterward, when your internal systems need repairing, that is difficult. Here is a plan of action if you... Read More

Race Report: Richmond Marathon

I'm pretty happy to be reporting from the OTHER side of the finish line! I love this race, it really feels like the hometown crowd even being 200 miles away from home. There were a reported 28 members of the Virginia Tech Triathlon club here, plus lots of other friends and neighbors. EFRT teammate Laura Bergmann was here too and though we texted like crazy we never did meet up (she was way too fas... Read More

Heading into the Richmond Marathon and I feel...

1. Lazy! My goal this week has been to get to bed early, sleep as much as possible, and to push morning workouts to the afternoon in lieu of more sleep. My incentive to hit the hay early is that's when I curl up to re-read Marshall Ulrich's book, Running on Empty , documenting his run across the US. It puts a "mere" marathon into perspective as he was doing 60-70 miles a day on some beat-up leg... Read More
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