A Healthy Baby Boy is born

babymiles

Today I was born. My name is Miles Phan. Daddy and I are so proud of Mommy for a perfect delivery.

Sending Your iOS App to Testers

As an iOS developer getting my app ready to be shared with potential testers can have it’s hiccups. I have decided to compile the steps needed to complete this process successfully. I used Xcode 4.2 and iOS SDK 5.1.

(1) Create a Distribution Profile, NOT Development  in the iOS Provisioning Portal

(2) Download the newly created Distribution Profile onto your file system.

(3) Go to the Xcode Organizer window and import the new Distribution Profile.

(4) Go to Build Settings and under Code Signing make sure to use iPhone Distribution making sure it points to your downloaded Profile

(4) Now you’re able to make an Archive of the build to share it with your beta tester.

(5) Make sure that the Provisioning Profile and the .ipa Archive file are done using the same Distribution Profile or the app will “Fail to Install” on the testers device leaving your tester frustrated and uninterested.

Men’s Racing Clinic Presented By CRCA and KISSENA

Completed my first bike racing/clinic ever and felt great. This race clinic was held by CRNA and Kissena. We did three Central Park loops. First was a neutralized loop and the last two were racing loops. I got dropped by the main group on the second loop at Harlem hill and finished off with the second pack. (during the post race talk I figured that one of the reasons I may have gotten dropped on Harlem Hill so early was maybe I should’ve pushed to the front of the pack leading up the hill, duh! What doesn’t kill us make us wiser I guess :-))

I am very satisfied with the outcome of today. I was able to maneuver while in the pack. Handling, hydrating while in the pack was on point. The marshalls and coach were really informative. When I got dropped one of the volunteers stayed with me, he advised me to just “hold his wheel” we managed to clock a 15 min loop/23mph (fastest in the park to date) Legs felt smashed, but were able to recover for the final loop.

I have to say I really enjoyed this clinic and may sign up to USA Cycling and set a goal to become a CAT4 rider.

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Report: End of the year 10k swim – 100 x 100s swim

I started contemplating doing this end of the year 100 x 100 set swim two years ago. I first heard about it from Chio on dailymile. In 2009 I had just started triathlons and learning proper swim technique. Back then I did not have the swim endurance to take on such a challenge (that year when I started swimming, I took occasional breathers after ever 200 meters or so).

My training for this swim challenge began nine weeks ago. After my right knee meniscus tear and during physical therapy swimming was an essential part to my therapy. The orthorpedica and therapist okayed it very early on. During those early weeks I decided to take on  the 100 x 100s challenge. The training schedule I devised worked out perfectly for me. The plan provided me with sufficient time to build the base and endurance for I needed for the 10k swim. I broke down the training as pictured below: three days a week – drills, speedwork and a long swim respectively. First long swim was a 2k swim in the Flushing Aquatic Center. Other swims were done at the Chelsea Recreation Center before work. Longest swim prior to todays’ 10k was 8k. I would like to think that the drills really helped me keep my shoulders strong and free from overuse injuries. During my speedwork I kept pushing myself as much as my knee would allow. With swimming being soo low impact my right knee was never compromised or felt aggravated in any way. I always kept an eye on it for added inflammation or such.

For my nutrition I started with carbo pro and accelerade during my long and hard swims, but later changed to just having Ironman Perform (cheaper choice :-) ) which also contains maltodextrin  (complex carbohydrates) which is an excellent fuel choice for endurance athletes. Also used powerbar gels.

Nutrition used today: 

- 3 x Ironman Perform

- 4 x Powerbar Gels

- 1 x Cliff Bar

- 1/2 Odwalla Banana Nut Bar (a taste of heaven when I needed it most)

Workout:

100 x 100 meters

Today I got up with some race nerves. Yes I know it’s not an official race. However the challenge to myself was official. Going into this 10k challenge not being from a swim background I knew it would be tough (not a 2.4 mile Ironman swim by any means). Fortunately as an endurance athlete and coming off my first Ironman this year we live for such challenges. Anh accompanied me to the pool as she would enjoy a pool workout herself. Having a Garmin 310XT to monitor my laps was huge. Also have a H2O audio to keep me entertained was awesome, some tunes from my iPod Shuffle really got me going.

At the 7k mark, 70 100s in my triceps began screaming at my insanity and thoughts of cutting my goal short was hovering. After taking a quick bathroom break I did some arm and shoulder stretches and change the game plan slightly. Prior I was able to get close to 2:00/100m or below, but with the power from my pull compromised I went into cruise mode. Not worrying about lap time but just enjoying the swim and being relaxed. That strategy worked out perfectly as my triceps were okay with less fatigue.

Began cooling down at the 95th lap. Really just soaked in the fact that I was about to finish a 6.2 mile swim (a distance I can’t even run presently due to my recovery). Best of all I felt great with plenty left in the tank minus my triceps being on fire :-)

The end until next time…..

NYC Swim Schedule for 2012

Now that I’m recovering I need to start planning out my race schedule for 2012. There are some key NYC Swim’s that I want to incorporate into my schedule, namely the Little Red Lighthouse 10k swim. Below is their schedule for 2012. Already I am seeing some conflicts with other tris and races. Today is the last day to lock in on the lowest registration fees.

10k swim training: Week 6 of 9 (7k Swim)

I was a bit nervous heading into this swim. Never did such a distance before. Guess this anxiety was evident in the fact that I somehow forgot my lock (never happens) and had to return home halfway to the pool to get them, after getting to Flushing Aquatic, oops -forgot my cap as well (again never happens) and had to go over to a nearby store thankfully and purchase one for $6 (cap is mandatory and should be to swim). $6 not bad compared to $20 at the aquatic center. With all this anxiety swim went on perfectly. Music keeps those long swims fun. My H20 audio is like Siri, when it works it’s awesome! Took my usual bathroom break after every 1000m interval during the main set. Felt great right to the end. Had a deliberately EXTRA slow cooldown to keep the shoulders and overall muscles and joints happy.

Workout:
500 w/u
6 x 1000
500 c/d

Nutrition:
1 x Ironman Perform
2 x Powerbar Gels
2 x Water Bottles

Recovery drink:
Chocolate MuscleMilk

Dinner of choice:
Baked Ziti with a corona

11 Reasons I continue to Tri

Celebrating 11/11/11 with these 11 reasons to continue Tri’ing.

1. Keeps my mind and body healthy
2. Swimming is awesomely therapeutic
3. Biking and running is the best way to explore new places
4. Keeps my borderline diabetes at bay
5. Great opportunity to meet new people adventurous as yourself
6. Keeps my life dynamic always looking for a next challenge
7. With three sports there’s always some way to burn calories even through injury
8. It’s the one sport where all ages are involved. So I’m looking forward to racing at the 80-85 age group :-)
9. For a big eater like myself there’s no worry about calorie counting
10. Limitless!
11. One of the best ways to have fun with your significant other. I love you babe!

Happy Halloween

This pumpkin was carved by Anh and myself. First time participating in any sort of pumpkin carving :-). We picked out a perfect size and shape pumpkin a few weeks ago and finally carved it today. It was carved using a utility blade, kitchen knife and wooden bamboo skewers. Being that we both are triathletes and I completed my first Ironman this past July, this theme felt appropriate. Happy Halloween from us.

The Bamboo Skewers were perfect for marking out the shapes

Swim Bike Run Halloween Pumpkin Carving

3 Sports Pumpkin Carving

A conversation with Siri on the iPhone 4S

Macworld’s Jason Snell talks with the iPhone 4S’s new Siri technology.

 

Samsung/Google announcement – Oct. 11. 2011

Samsung/Google event scheduled for October, 11th at 11:30 am. Live stream at  youtube.com/android Looking forward to this announcement as I need a new phone soon. My 3G iPhone is in need of an upgrade. The 4S won’t cut it. I need more real estate on my phone from the current 3.5 inches form factor of the iPhone. Thanks Apple you may just have made me a defector with your 4S incremental update.

 

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