Pre Race Thoughts

The time is here. I survived the last taper weekend with some satisfaction. It is time to turn my attention to mentally dialing into the race. I have mixed feelings about the weekend. I want to be excited about it but something is lacking. I guess it is the timing. It is early in the year and hard for me to think this is an "A" race.

I finally feel ready. My last few runs came together nicely. I still wish my rides were conducted with a bit more cooperation from the weather but the reality is I held my wattage just fine. My swim, well, it is what it is.

I will discuss later in the week my time goal, though it should be no secret to those who follow my training. But I really want to achieve a different goal. I want to hurt and continue to push. I want to try to find that line between pushing it hard and pushing it too hard. Too hard and I may go bust. While I never plan to blow up during a race, if there is ever one, this is it.

I commented the other day that it has been a long time since a race has taught me a lesson. Sure, races teach lessons. Often, for me, that lesson is that I could have pushed more. This, I think, is part of my discontent. I think I need a race to kick my ass to make me re-evaluate things.

Given all this, I am very tempted to flirt with disaster. Dan will kill me but he probably agrees that it isn't that bad of an idea. Personally, I would rather walk and go 30 minutes over my time goal than cross the finish line 2 minutes over that goal and know that I left something out on the course.

Will meeting my time goal mean giving it 100% the entire race? I don't know. When I put the numbers down on paper, it seems to add up too easily. I look at the targets and think I can make them. So I might not have enough perspective to know what I can really do. And that is the point of this early season race....to set up the rest of the season.

Ideal Race Weight

My longtime readers may recall that last year I devoted quite a bit of time to monitoring my weight. This wasn't for any specific reason other than to understand what my ideal race weight really was. I had suspected that my race weight should be around 155 lbs. This meant just making a few better diet decisions and I would be there. Well I am back on that boat again.

I have been avoiding the scale for most of the off season. I knew I was eating liberally. Well I am back on the scale and well....I am fat. I use that term a bit facetiously. But the other day, I weighed in nearly 10 pounds heavier than I was this time last year. Here is my last weight challenge post from 2008. The week before Powerman I was 158 pounds with under 7% body fat. Imagine my astonishment when I stepped on the scale for three straight days and had 167-168 readings. Time to put down the ice cream.

I spent a copious amount of time this week wondering what the cause of this weight gain might be. I feel like I am making better food choices this year. I know I am eating more fruits and vegetables. I am working out plenty. I have less snacks around the house. So what gives? Well, a number of things...

1. More upper body muscle. Over the past month I have noticed that my arms and chest have gotten much bigger. The funny thing is that I haven't set foot in a weight room this off-season. I have been focusing on push-ups, pull-ups, core strengthening and some high intensity interval training. Apparently I am seeing the results.

2. Cycling bulk. Last year I spent Dec-March running. This time last year I had amassed nearly 270 miles versus 200 this year. My cycling mileage is nearly the same but I have focused on intensity this year. I can see the muscular difference in my legs. So my legs are a bit bulkier than last season's long and lean muscle.

3. Protein power. My diet is getting 25-50g more of protein each and every day. This is likely the cause of the increased muscle bulk. I have debated going off the protein powder for a while. However, I am nearly 100% certain that my body doesn't get enough so I know it is a good thing.

4. Snacking in the office. Supervising people has encouraged me to adopt some bad eating habits...namely candy. I set it up as encouragement for co-workers to visit my office. Instead, I probably use it more as stress relief.

5. Cooler weather. I am certainly not sweating off the pounds early this season. Maybe the extra baggage is from my hibernation.

Again, I am not getting worked up about my weight...just yet. I still think my ideal weight is probably 158-162. I know I can get leaner. I am happy with the 8.1% body fat. My clothes are fitting me just fine so I know the weight isn't in the bad areas. It just isn't comforting to know that I am nearly 10 pounds heavier.

Part of my goal this season is to experiment with my body a bit more. The diet needs tweaking. I know that. I need to start counting calories. Not from an obsessive perspective but from and informative one. That way I can really determine my ideal race weight. I will never be one who measures out 1 1/4 cup of whatever. But I can practice moderation better.

So I am re-launching my weight challenge. Again, I am going to photograph my body and record my weight each and every Monday morning. Since I feel like I am carrying muscle bulk, it will be interesting to see if there are any changes over the next few months as I change up my routine.

What is it with Tapering

I can admit when I don't understand things. And tapering is one of them. I understand the benefits and why we do it. What I don't understand is the effects on the body. This isn't the first time I have blogged about it, here, and it certainly won't be the last. As an athlete you look forward to taper. But then it arrives and you hate every minute of it.

I understand the aches and pains that occur from the weeks/months of stress and fatigue. What I don't understand is the mental aspect of it. I wish I could trick my mind. I wish there was a way to prevent my mind from realizing that the race is here.

The funny thing is that physically I am not really tapering until this weekend. My workouts this week are on par with the previous weeks...tempo runs and z4 rides. But as usual, I have NO desire to do anything. I came home Wednesday night and was so defeated by the thought of riding the trainer that it didn't happen. The bike is still set up in the middle of my living room. I got on the bike and tried....twice. I had no desire to workout.

Thursday morning I headed out to run. My workout called for 2.5 miles easy and 2.5 miles hard. I did 3 easy. I didn't want to push it. I knew better. I knew pushing it would benefit me more. I tried to motivate myself and I had nothing. I was done.

During taper I become a big baby. I become crabby and cranky. It just amazes me how easy it is to get mentally defeated during this time. I spend weeks staying mentally strong to put forth solid effort when I don't want to workout. But 2 weeks before the race I am flat as a board. And how is it the my mental strength overcomes my physical strength? My body doesn't know it is tapering....well except that the mind constantly reminds it. I guess there are things that I will never understand.

Training with Perspective

What does fast look like? I am sure we all agree that the ability to run a 5k in 18:00 is fast. And that holds true until we meet the person that can run the same 5k in 16:00. Strong, fast, hard, far are all relative to your perspective. Over the past few years, I have encountered people on all ends of the spectrum. I know some really great runners. I know people who train and never get faster. I know people that are amazed when I go for a 40 mile ride. I know people that wow me with their abilities. Their perspectives in the sport are different.

In general, I subscribe to the theory that to get fast, you must train fast. And one of the easiest ways to accomplish that is to train with people faster than you. This is where most of us fail as triathletes. Instead, we surround ourselves with a peer group of equal or lesser talent. For one, this keeps us from getting embarrassed. Second, it lets our ego expand especially if we are on the front end of that group. But our perspective never grows.

I fell victim to this philosophy for the first few years of training. I just went out and rode with people. I treated group rides as social hour. There is a time and a place for that...just not if you really want to improve. Steve and I used to ride nearly every weekend. We were roughly the same pace. The companionship and encouragement is what we both needed to get through Ironman training. But we really never pushed it out there. The only pushing was when one of us fell off the back and didn't want to get dropped.

I joined a tri club last year and had a very similar experience. There are a number of good athletes in the bunch but due to geographical differences, I found myself unable to train with them. Additionally, I often found myself on the outside in that I was training for longer races. I would occasionally ride with them but again I found myself not getting 'faster.' More often than not, I wasn't pushing it enough to have a quality workout.

Last year my goal was to train with more intensity. I achieved that objective and POOF...I was faster. My perspective of fast and hard completely changed. Holding 20 mph in a race went from being a long term goal to an expectation every time I toe the line. This year I am pushing that thought a bit further because I am starting to better understand my potential.

This perspective also changed when I was in Hawaii. Part of my goal for that week was to push myself because I was around better athletes. I went into the week worried about being smoked in each workout. By the end of the week, the only difference was that they were in better shape than me. There wasn't a huge gap between abilities. Instead, I had the wrong perspective....and wasn't giving myself enough credit.

The key is the we need to better develop our perspective in this sport. If you are an athlete who exists in a world where 20 mph is really fast or a 10 mile run is too far or the Gaps are too challenging then you are limiting yourself. Fast, hard, long, tough are all have personal meanings. By setting those limits, you are promoting an I CAN'T attitude. And you never WILL if you don't try.

I am focusing on this perspective a lot this year. I still fail to show up to to the group ride when Dan tells me to. Why? I can't ride that fast and will get dropped. Will I really get smoked? Probably not but that degree of embarrassment is there. I am stuck in the perspective that the roadies are that much faster than me. Again, my perspective is that they are faster. How much faster? I don't know. It might only be .5 mph or 10 minutes over a ride. But until I actually get out there and push it, my perspective will never change.

In the next few weeks, I am going to blog about perspective a bit more. I want to think about how it has changed the way I train, what difference a coach has or has not made, the benefit of training with power and trying to learn what hurt really means during training and racing. I hope that after NOLA I have a different perspective on a number of things because my goal is to race differently than I ever have. Hopefully, with success that perspective will change to I CAN.

The Final Push toward NOLA

Wow. Is it really possible for me to put together a solid weekend of training AND have good weather. It isn't a misnomer. I think it actually happened. I was in Nashville for the weekend and traditionally I don't have good workouts up here. I don't really know why but things never seem to come together for me when I train long.

I set out Saturday morning for a 50 mile ride. My goal was to ride at least 50% of the time at tempo pace. My course was full of gentle rollers but I cruised along at a swift pace. Physically, I felt really strong. My body ached here and there but I had no difficulty maintaining the proper power. I got done and was feeling good about it. I have confidence that I will be able to hold a higher wattage during the race.

This morning I set out on a 12 mile run. I tried to find the flattest stretch of road knowing that it would be a bit challenging. The goal was to run 6 out and then pick up the pace on the way back. I felt really good for the first 6 miles holding a steady 8:40 pace on mostly a slight incline. Knowing that I would have the terrain with me on the return, I was able to open it up a bit and cruised at a 7:40 pace for the next three miles. There were two monster hills between mile 9.5 and 10.5 that took the wind out of my sails and dropped my pace to about 8:10. When I had the final mile to go, I wanted to gut it out. I had a solid downhill for half of it but I wanted to push through it. I wanted to feel that pain. I got my pace down to 7:13 and was done.

Right now, that is exactly what I needed from training. I had good weather and put together two solid workouts. Typically, I have one good weekend workout and the other is mediocre. Now I just need to replicate both of those in 2 weeks and I know I will hit my goal for New Orleans

The Nightmares are here

One of the signs that a big race is looming is that the thought begins to infiltrate my dreams. I have never considered myself one who dreams vividly much less remember the dream. But last night, I awoke after having my first dream about a race in quite some time.

In it, I was definitely in New Orleans. I believe I was having a good race until I got to the run. I guess I lost any desire to run because I started walking and talking with another athlete. Other than offering brief words of encouragement I have NEVER chatted with people on the run. I don't get those who find the run to be social hour for their misery. But in my dream I was chatting up a storm. That is until the athlete had the desire to run and left me.

I remember coming down the backstretch with a very slow jog. In the dream, I was carrying something. The finish line cameras were there and they didn't even want to take my picture because of how exasperated I was. And I didn't care. I just shrugged my shoulders and walked across the finish line.

The funniest part of the dream was in the post race food. It was held in a banquet hall and all I remember were hot dogs, nachos and donuts. LOL. I remember there being one other person in the room and as he was leaving he reminded me to turn off the lights, for I was the last person to the party. I fixed a hot dog with nacho sauce and began the walk to retrieve my bike.

Obviously I don't think my race will go like that. In fact, when I often dream about a big race, I dream about the worst case scenario. In this case it was walking the entire run and having no good post race food to eat.

I spent some time this morning wondering what all it means. It comes as no surprise that failure is not an option for me in life. Failure is probably something I fear. When you go into a race, there is ALWAYS a degree of uncertainty that can lead to failure. Failure can be completely breaking down during the race or not meeting a time goal. Either way, failure is a reality in any race when you factor in variables such as weather, terrain, nutrition and injury. The Ironman World Championships teach us that every year when in the last two years the defending champion hasn't finished the race...one due to food poisoning and the other to mechanical problems on the bike.

So my dream signifies a couple of things to me. First, it is the reality that the race is upon me. Two weeks from today I will be rolling into New Orleans. Second, it provides perspective on failure. I like to think it prepares me for the worst case scenario. Understanding what failure CAN look like provides me the opportunity face some of my fears in the situation and do whatever I can to control situations. I call it mental preparation

Knee Pain & Stretches (cross post from optimumsportsperformance.com)

FYI only. I came across this article while perusing some blogs on injury prevention. I thought this author summed things up pretty well and provided tons of helpful instructions on how to work on these areas. Feel free to pass on as needed.

http://optimumsportsperformance.com/blog/?p=375

Ouch! My knee hurts!

Working in the field of strength and conditioning and sports massage, one of the most common complaints I receive from athletes is “my knee hurts.”

While the knee can hurt for a variety of reasons, some of those reasons requiring surgical intervention, it is not uncommon for the pain to be cleared up with some soft tissue work and corrective exercise.

Patellofemoral Pain, or anterior knee pain, and IT Band Syndrome are two of the biggest complaints that plague athletes, especially athletes like runners and cyclists who perform repetitive movements in training and competition and usually do so over long periods of time and/or distance.

NOLA Backstretch

I am beginning to see the beam of light signifying that New Orleans 70.3 is about to be here whether I like it or not. And as usual, I don't feel prepared. I have put in the work. I have listened to the slave driver. I have done the workouts but it doesn't feel like it is coming together properly. Perhaps I always complain about this before a big race. I am too afraid to dig through old posts to confirm. Perhaps being ready involves feeling unprepared.

In two and a half weeks I will be racing from the UNO campus to the Jackson Square. Maybe I will be hanging on for dear life. Maybe I will be blazing a new PR. Not really sure what will happen. I don't have any expectations for the race. I know what I WANT to do. I have an idea what I WILL do. And I am ok with either of those scenarios

Part of my uneasiness is that in preparation for an early season race, I lack confidence. I don't really know where my fitness is. It is kinda guess work. Can I push it for five hours? If I can I don't know that yet. Instead, I am finding myself winded more often than invigorated. It comes with the territory of going through a peak phase of training. The body is loaded up and handling the stress I am applying.

The weather this winter has been an even bigger deterrent. I haven't been able to log as many long rides as I would like. I just have to trust the training plan. My biggest frustration is that I never seem to have harmony between the three disciplines. For instance, my love/hate relationship with water is back. This while I am having good runs. I know this is a cyclical pattern but it would be really nice to feel super confident in all three sports going into a race. I just have to remind myself that this is a familiar feeling and it always works out in the end.

In the meantime, I am trying to stay positive and calm about a race that is 70.3 miles in two weeks. After doing a couple of Ironmans, the distance sounds easy. That is until you realize that you can push it 100% most of the way. And that you still have to run 13.1 miles. Ugh. I am calm about it. I hope to keep it this way and focus on letting this race be a benchmark for the season.

Season Outlook

For those who haven't noticed, I updated my 2009 calendar to the left. As mentioned, I am backing off the super long distances and hopefully allowing my body the heal a bit while focusing my time and energy on adding a bit of speed.

My year will roughly translate into a base, build and peak model. Right now I am just hanging out in the base phase (with specific training of course). Coach Dan and I are stressing the body in a number of different ways to see exactly how it is responding to training. So far, so good. That means I will use NOLA as a field test. I have some general expectations but not too many. Instead, it will become the benchmark for the year.

From there, I have about 14 weeks until my next half-iron. The focus here will be to build my bike. I will go into a heavy training period where I expect to see my FTP increase significantly as I spend more time in the saddle. The goal will be to maintain the swim and run knowing that more of both should translate into faster times.

Finally, as I move toward Augusta in September, we will focus on the run. The plan is to let the cumulative effect of running guide me toward the final race and then get more specific. The key is to stay injury free on the season and if I can accomplish that then this plan should work. The great thing is that I get to experiment and make adjustments.

Beyond those key races, the schedule is littered with some fun along the way. I haven't really spent anytime in Georgia racing so this gives me that opportunity to see what I can do against local talent. Plus it will keep me a bit more motivated.

This schedule also affords me some downtime. I would like to do some epic training between NOLA and the next half. I would like to take a week off and essentially replicate the training camp schedule sans the blue water of Kona. Also, the schedule should allow some downtime. A vacation is in the works....and it does NOT include my bike. :)

As always the schedule is tenative and subject to change. I like the idea of finishing tri season early. If all goes well then it should launch me into a nice off season running plan and just in time for some football.

No More Trainer Workouts

Apparently I am in a blogging rut right now because thoughts aren't spring from my mind in the way they should. Or maybe I am just caught up in thinking about how routine I am.

I realized this yesterday after riding 2 hours at Columns Dr. For those not familiar, Columns in a 2.5 mile road that is relatively flat and has NO stops. Cyclist often ride there because you can to a 5 mile loop without much interference. I realize yesterday that I rode over 40 miles there. This would be the equivalent of running 5-7 miles on a track. For most people that would be mentally draining. But it didn't bother me.

So I began thinking about why it is that I can ride Columns for 8 laps or on the Comet each weekend without it bothering me but mentally, I can't stomach the trainer much more than 45-50 minutes. Is it really two different mentalities?

The simple answer is the level of engagement. When I am on the road, I am engaged. I am scanning the terrain, watching for cars, listening to my body. This keeps me alert the entire time. The opposite is true on the trainer. I am not mentally engaged at all. But I can't help to think that NOT being mentally engaged would be easier. I am amazed by people who can put on their Ipod or a movie and just ride indoors for 2 hours. It sounds simple. I have tried. I have put on a movie or basketball game AND ipod. Still sucks for me. I have tried to play games with my workout on the trainer...it just won't happen for me.

Being a very rational person, this all still seems to fly in the face of conventional wisdom. Sure we all prefer the road to the trainer but why does the same 50 miles on the Comet not bother me after 3 years but 50 minutes on the trainer is like taking a kid to the doctor. Why is it that worrying about potholes, inclines and cars seem 10x easier than just sitting there and spinning at 190 watts for ten minute periods.

I am not sure if I will ever have the answer to this questions. I guess it just works for me. Maybe it is time to tackle bigger questions such as how many laps do you have to complete on Columns before you actually get dizzy. Apparently more than eight.

Nagging Injury Bug is Back

Grrr...this injury bug is creeping back into my life. I have told it that I have NO interest in continuing our relationship anymore but it doesn't want to listen.

A few weeks ago, I rolled my left ankle pretty well. I was running through Brookhaven when I mistook a rock for a leaf in the road. The ankle crumbled right under it. I can't remember the last time I have rolled my ankle like that. A few hobbles later and I was still able to finish my 8 mile run with minimum pain.

I didn't really think anything of it until last week. Thursday are run interval days. On my final interval, I feel something pop in the area of my left ankle. The pain was sharp but nothing that stopped me from continuing. I ran home gingerly and the weirdest thing happened...my right foot went numb/asleep. When I got home I noticed swelling in the left ankle so I grabbed the ice bag and called Coach Dan.

I didn't really feel anything on my 12 mile run this weekend so I chalked it up to being a fluke injury. Well until yesterday when I revisited my Thursday intervals. And again, in the last 2 minutes of my final interval the ankle flared up. It wasn't as acute as before but definitely noticeable. And within minutes, my right foot goes numb. I finish up the run and begin walking during my cooldown. Voila, the numb feeling is gone. Bizarre.

I have two possible thoughts on the matter. First, I rolled the ankle worse than I suspected and actually did some tendon/ligament damage that can ONLY be repaired through recovery and down time. If this is the case, then hopefully I can just make it through the next few weeks and then recovery after NOLA 70.3.

Second, I changed shoes this year after a three years in the same brand and model. I have moved to a more neutral striking shoe from that of a stability. I like to think this has helped me in keeping my ITBS inflammation at bay. The downside is that I am suffering through a number of new aches and pains. Namely, my shins and calves are on fire when I run. The cause is that for years my pronation has been corrected through the stability shoe...most likely over corrected. Now my pronation is a bit more natural. That requires me to engage a number of muscles I haven't properly trained. Maybe my ankle is part of that.

Right now I am staying in a holding pattern just monitoring the issue. Let's hope that it stays at bay.

Changing Bad Habits

Recently I have been thinking a great deal along the lines of routine and habits. I guess this is a cyclical process that occurs about this time every year when the days get longer and training becomes much less sporadic and more targeting. One of the most frequently asked questions of me is 'How do you find the time to workout that much?" Simple...I establish a routine and then my routine becomes a habit.

I began to push myself a bit further on the idea of routine and habit when I had a conversation with my father about his attempt to stop smoking after nearly 40 years. Both my parents have unsuccessfully attempted this endeavor a number of times over the past few years. The thing about smoking, as with many vices, is that it becomes routine and habit forming in an addictive way. Hence, your brain is conditioned to think of a cigarette after lunch, in the car, etc. Overtime, the habit becomes a lifestyle. So in order to change the behavior, you have to re-wire your routine, habit and conditioned lifestyle.

We all have our vices...coffee in the morning (and afternoon), a glass of wine (or three) after dinner, being in denial about our actual diet versus our perceived diet, chocolate glazed donuts, the hidden stash of peanut m&ms, weekend shopping sprees, hitting snooze for 30 minutes, not working out. We all deal with some or all of these issues. It is, quite frankly, what makes us...well...us.

I began thinking about how I approach routines and habits in my life. The one I am currently struggling with is jump starting my mornings with a solid workout. This is one that I frequently struggle with. But I keep it very simple. For the week, I identify which morning will grant me the best opportunity to workout. So far, Tuesday mornings give me time to knock out a 30-40 minute run. I focus on my motivation...freeing up my evening. Then I work as hard as I can to accomplish that one smaller goal. Then I make adjustments as needed.

Over time, Tuesday morning runs become a habit. The key, in my opinion, is taking on the smaller tasks first. I don't expect to wake up next week and workout each morning. Instead, I take each step in stride. In order to help facilitate this change, I have began getting up earlier and earlier in the morning. I used to get up at 7:00. Then every two weeks, I would dial it back another 10 minutes. Again, focusing on the smaller, easier incremental change. Once the routine is formed, 6:15 is nothing.

One of the greatest areas of improvement in my life has been my diet. Being a creature of habit, I eat the same exact lunch EVERY single day. It doesn't bother me and makes things very easy when I go to the grocery store or make lunch in the morning. But over the years, this has changed significantly. I always wanted to change this area but I was so overwhelmed by the thought of overhauling it that I couldn't make it happen. So here is how my diet has changed over the years.

2001-2003	2003-2005	2005-2006	2006-2007	2008-Present
2 slices of white bread	2 slices of white bread	2 slices of honey wheat bread	2 slices of whole grain bread	2 slices of whole grain bread
2 pieces of American Cheese	1 piece of American Cheese	1 piece of American Cheese	1 piece of American cheese	1 piece of American cheese (or swiss)
2 pieces of bologna	3 slices of ham	3 slices of ham	3 slices of lean turkey	3 slices of lean turkey
Tablespoon of ranch dressing			tablespoon of spicy mustard	tablespoon of spicy mustard
Ranch/Cheese doritos until full	Plenty of doritos	Handful of pretzels	Handful of pretzels	Handful of carrots
Swiss cake rolls/nutty bars	Handful of cookies	4 cookies	Fat free yogurt	Fat free yogurt
Coke	Diet Coke	Water	Water	Water

(ETA: I HATE that blogger doesn't support tables...grrrr)

By far the biggest adjustment was going to potato chips to raw carrots. But as you can see, it took years. I have probably cut out 400 bad calories from my diet. The good thing is that I can't even remember the last time I bought doritos. But i don't view this transformation as complete. I still think there is room for improvement so I will continue to make small adjustments. This isn't to say that I don't ever have relapses. I had two bags of chips on Thursday with lunch. They sure were yummy. But Friday I brought my carrots again. I wouldn't allow myself to get out of my routine

I could generate a similar roadmap for my dinner options. Dinners at the local buffet or hot dogs and frozen pizza...processed food galore. I have focused a lot of energy on eating fresh food...stuff that doesn't come in a box. I am not quite there but I assure you that my freezer is full of fresh meats and fruit...nothing in a box. But again, it takes time.

Breaking bad habits (not working out) or initiating new ones is all about establishing a routine. Training is the same way. I can't wake up tomorrow and decide to race an Ironman. It takes hardwork, dedication and most importantly consistency. I have to run 1 mile before I can run 26. So no matter what your vice is, realize that with small incremental changes comes larger change. And larger change becomes habit. Maybe you try drinking tea in the afternoon instead of coffee, you take one less smoke break, you grab pretzels instead of doritos or set your alarm for 5 minutes early. The more consistent you become the more likely the routine will become habit.

A Tale of Two Weekends

It really amazes me how the weather can change 180 degrees in just seven days. Last weekend, I was doing everything I could to stay both dry and warm. My Saturday ride was miserable. And then I had to fight 2-3 inches of snow just to get in 8.5 miles. While running, I can recall that during my final two miles all I wanted to was a warm tub. Mentally, I had already turned on my dryer to generate warm towels.

Fast forward to this weekend and it was a totally different world out there. I hopped on the bike at about 10:30 Saturday morning in shorts and a short sleeved jersey. By the end, I had unzipped the top to cool off even more. On Sunday, I started at 9 for a 12 mile run. This time, during the final two miles, I took off my shirt and was dumping water on my head. There was NO need for a warm bath after the run. Instead, it was 15 pounds of ice of the bath. Quite the reversal. Hopefully there are more weekends like that in the future.

Routine and Mood Swings

I will admit that one of my biggest Type A, OCD tendencies is that I am VERY routine based. I can remember this pattern dating back to high school and it causing problems in personal relationships. The bottom line is that I know what works best for me so I like to repeat it. Being routine based can be both a pro and con.

The positive is that it enables me to tackle of variety of issues because it simplifies things. I sometimes wish I could be one of those people who live on a whim...but I am not. My life is all about "To-do" lists. This helps me stay focused. When the weekend comes, I sometimes feel overwhelmed until I quantify things. Then I gain a sense of accomplishment as I mark things off. In the end, a routine gives me a sense of balance in life.

The downside is that a routine based lifestyle leaves you very rigid. I tend to stay high strung a bit more than I desire. But more importantly, when a wrench is thrown into my routine, I become very crabby and moody. I seriously think it alters the equilibrium within.

When it comes to triathlon, I often tell beginners that YOU are your only deterrent in the sport. The key to the sport is consistency. You need consistency day in day out; week after week. Most beginners never adopt a routine and randomly go about the sport. This is exactly where the sport becomes a perfect fit for my personality mold. I know what my workouts are for the week. I know that Wednesday is bike intervals, Friday is long swim, etc. This helps me plan the rest of my week.

This week provided a significant challenge to my routine. Work was quite hectic and the thought of only a 40 hour work week sounded like the greatest idea in the world. Typical 8-9 hour days were being stretched to 10-11 hour days. I was in earlier and leaving later. This pattern completely disrupted my routine. To make matters worse, it threw off my feeding pattern. And I am DEFINITELY a creature of habit when it comes to eating.

What resulted was a very crabby and moody mindset. By Wednesday night, I was in a really foul mood. I walked into my house at 8:30 and still had to get on the trainer. I found myself eating dinner at 9:45. This isn't my routine and definitely not one that I want to see repeated.

The thing about a routine is that they are incredibly difficult to start and they take focus nearly every day to become habit. However, they are so EASY to break. Then you have to start the cycle over. My concern was that work was completely disrupting my routine.

I spent most of Wednesday night focusing on I COULD do over the next few days to channel more positive energy into the situation. What I realized was that the break in my routine resulted in one of the biggest personal violations....neglecting myself. I value time to myself. Some would say I vaule it too much, but that is an entry on a different blog. :) As mentioned above, my routine brings calmness and simplicity to my life. I realized that I wasn't getting any me time.

I tend to quantify me time during three points in the day. The first and most important time is in the morning before work. It is that 30 minutes after waking up. I don't drink coffee or read the paper but it's the equivalent of that stereotype. The second is during lunch. I eat in my office 90% of the time and it provides me the opportunity to reflect on the morning and refocus on the afternoon/evening tasks. Finally, it is the 20 minutes after a workout when I am cooling down or just lying on the floor.

So Thursday I set out with the task of finding that equilibrium. I woke up early and despite knowing the hectic day was ahead, I tried to relax and remind myself that the sun will rise even if the people at work think the sky is falling. I took 20 minutes to do some basic yoga to get the blood flowing. And then I spent the next 30 minutes watching Sunrise Earth. This is something that I probably never realized impacted me as much as it does. But I find it VERY tranquil and relaxing. I even took my blackberry to the car so that I wouldn't hear it buzzing. That morning I arrived to work in such a calm and relaxed mood. The stress of the day didn't bother me. I went home relaxed and had a good workout. I found that balance.

Moving forward I need to spend more time capturing these moments. For instance, I decided to not race this weekend. I know athletically racing this weekend would be in my best interest. It would likely bring me more success next month. However, it wasn't striking a balance in my life. I didn't like the prospect of spending 10 hours in the car when it is sunny and 70. Instead, I opted to stay home. This weekend will hopefully provide me with an opportunity to get outdoors as much as possible. I will be able to train outside (a routine I miss) and spend some time around the house taking care of things that need to be done. Most importantly, I will focus on myself this weekend.

My to-do list is growing by the moment. I won't accomplish everything. Instead, I will focus on what I CAN do and what will maximize my happiness. And at the end of Sunday, I hope to sit down for dinner with a sense of relief....relief that training IS on target for NOLA, relief that I accomplished a number of things over the weekend, relief that I found equilibrium and will start next week fresh and with a better attitude about things.

Inclement Weather cont

“You hear a lot of comments about, “He makes it look easy,’ or ‘His face shows no effort…’ Come look at my face in January when I’m trail-running in Texas and I’m hurting like a dog. It’s an ugly face. But I’d rather have the face then and feel good here. It’s called sacrifice.”

Aside from my quote at the top of my blog, this is one of my favorite Lance Armstrong quotes. And this is one of those quotes that stick with you on difficult days. Last week I blogged about how much I hate riding in cold weather. Well the tri-gods were not friendly this weekend either. In fact, they were down right pissy with us.

Saturday turned to rain nearly all day. My morning 2.5 hours had to be rescheduled to 90 minutes on the trainer with 2x30' in z3. Sigh. No thanks. I was determined to make it happen. I made it through the warmup and I wasn't quite feeling it. Typically, I can get through the first 15-20 minutes of a trainer ride and my body is dialed in. Not today. But I knew I had to get through it. So I pushed up to z3 trying to hold the required wattage. As I pushed, my body began revolting a bit. I was sweating like a nun in a whore house.

I hopped off the bike and moved it to my screened in porch and turned on the patio fan. Better. But still not great. I am creating pools of sweat underneath me. At this point, I had gone through about 50 oz of fluid and I was still burning up. I stuck out the final few minutes of the first set and said screw the weather....I would just ride in the cold rain. So I bolted out the down and did 10 laps through the executive park near where I live. I nearly completed the entire workout. I wasn't happy but the workout was over.

Sunday provided an even different challenge. Really cold temps and snow...and lots of it. I have run in the snow before so I remained un-phased. Well the morning brought torential downpour and I never found a break in the weather. Around 11 am the rain turned to snow and white stuff littered the sky. I had an 11 mile run on the schedule and was determined to get through it...snow or not.

By the time I started, Atlanta had experienced at least 2 solid inches of snow. It was accumulating in must areas. However the roads and sidewalks were just slush. I knew that the run would be challenging and would require an acute level of awareness to ensure that I didn't eat concrete. I put on the my lightweight tights, running shorts, long sleeve under armor shirt and running gloves. Ok...I will pause there and explain to some of you that think my outfit was not enough. When you run, your body temp rises...in a big way. Couple that with most runners having a certain cold tolerance, then you might begin to understand why you always see runners in shorts. I opted for tights today only for additional protection from the wind.

What I failed to account for was exactly how wet the snow was. This wasn't light powdery snow that I am accustom to. This was big, wet flakes. 1.5 miles into the run and my shirt is soaked and my skin is wet too. Not a big deal. For whatever reason, I decided to run a really hilly route today. Needless to say the slushy conditions were draining. I was doing my best to keep my feet dry and quickly became alert when the cold water entered the shoes.

Five miles in and I was feeling REALLY good. I had a solid pace through the hills and I wasn't cold at all. Then I hit a wind tunnel. The wind brought sheets of snow from the trees and rooftops. I was being pelted. But worst of all, the flat land was full of slush ridden sidewalks. Quickly my feet were soaked. No worries, I am still pushing through. Well the route now became a mistake. Due to the flat terrain and copious side roads, I found myself continually stepping in ankle deep puddles by the curbs. I can deal with soaked feet until a point. I am still smiling.

I shake off a lot of things in training because you can't control all the elements. And this was one of those days. I am entering the Brookhaven area and there is a giant tree lying across Peachtree. So maybe I wasn't supposed to run this route. On my return, traffic is beginning to pick up as the snow recedes. The downside is that traffic and tons of water on the road only result in one thing....splashing water on the side walk. I do my best to avoid the tsunamis that are sent my way. I can only laugh at this point. There is nothing dry on my.

Still determined to have a good run, I start heading back to the house knowing that I can tack on a few extra miles if needed. At this point there isn't a dry spot on my body. My water bottle had turned to slush but I was still having fun. Around mile 7 I finally began to get cold. The moisture was seeping into my gloves. Once my hands go, I am all down. I was close to the house at this point and made the decision to call it a day...and seek dry, warm clothes.

I learned a lot on the run. Sacrifice. I wasn't going to let the weather deter me. I believe in running in inclement weather so long as you are safe. The downed tree, power lines, soaking wet clothes and unstable footing probably pushes the line of safe. Additionally, what I learned was the importance of water/wind resistant clothing. My attire was fine for 30 degrees. It wasn't meant for 30 degrees AND soaking conditions. Alas, I really don't want to invest in clothes for just 2-3 runs a year. But I learned my lesson.

February Totals

I am still feeling good about training right now. I wasn't about to crank out a big month due to recovering from Hawaii, the Time Trial and inclement weather. I am very much ready for time change AND better weather. Overall I am very pleased with where I am. My running was solid this month and the workload is finally turning into speed. I feel like a broken record at this time of year but my bike is still lagging behind. But I am probably not giving myself enough credit for the work that has been completed to date.

February's totals:
Bike:	8h 48m 53s - 158.34 Mi
Run:	9h 08m 19s - 62.35 Mi
Swim:	4h 13m 55s - 12950 Yd
Strength:	4h 05m
Yoga:	1h 00m

2009 totals
Bike:	29h 28m 30s - 496.94 Mi
Run:	18h 10m 30s - 120.85 Mi
Swim:	11h 08m 52s - 30250 Yd
Strength:	5h 45m
Yoga:	2h 00m

Cold Weather Riding

There are moments nearly every season where you realize that you are making mistakes of the past. One of these days, I promise to learn my lesson. NO big races early in the season. At the time, April sounded warm. I mean, Atlanta doesn't have cold winters (comparatively). That should provide me ample time to get in a few long rides without a problem. (Just shakes my head).

No more early season races. As much as I hate the trainer, I starred at it Saturday morning wondering if I could honestly endure 2.5 hours on it. It sounded reasonable. Well, compared to braving the 30 degree temperature that awaited me outside the house. For I had allowed that asshole Marc Street (damn Canuck) to drag me out for a 9:00 am start. I knew it was the right call but the thought of riding at 1:00 when it was 55 and sunny sounded SO much more enticing. Alas, I bundled up and dared Jack Frost to come get me.

I have a simple theory when it comes to cold weather and working out. Inherently, I believe that there is no such thing as poor weather; just poor gear selection. This is why I can run in 15 degree weather. I have the right gear. Cycling....not so much. I am too cheap to invest into warm clothes for those 3-4 rides a year. The cost-benefit analysis doesn't workout in my head when I look to buy a $150 pair of winter tights. So, instead, I just bitch about it.

During my first year of cycling, I adopted the rule that I would not ride if it was under 45 degrees. It was simple, there was no need. I wasn't trying to be a serious triathlete. When I started training for IM CDA, fear was a solid motivator. I lowered the bar to 40 degrees and invested in some tights. But I never made that next leap to wind resistant, warm gear. Hence, the debacle that unfolding on Saturday.

I rolled up to the comet bundled up like Ralphie's brother in A Christmas Story. I had cycling socks on, with knee high soccer socks over them and toe warmers on the shoes. I had on my cycling pants, with another pair of tights on them. I wore a under armor long sleeve shirt, long sleeve jersey and a cycling jacket. Then I put on my gloves and I always wear my aero helmet to keep my ears warm.

I survived the ride but I wasn't happy. As planned, I overheated my upper body a bit. This works for me because it warms my hands as the blood rushes that direction. So for the first time, my hands weren't frozen. But my legs and feet were numb. Honestly, my legs felt like bricks. I had no perceived effort out there. If I thought my cadence was at 75 it was at 95. If I thought I was doing 200 watts I was at 120. I had no clue what I was doing out there. 2.5 hours later I just laid in the parking lot waiting for my feet to warm.

Maybe I should invest in some warm tights....but I won't get around to it until March...when the weather gets warmer. Hence the cycle continues

My Newest Passion

I am back on a smoothie kick. I was already known around the office for carrying my big blue cup into the various, mundane meetings that I am forced to attend. Now I have an army of them on my desk. I am adopting the motto that a smoothie a day keeps the aches and pains away. Let's hope I am still saying that in October.

I have always been a fan of smoothies dating back to my time in college were I had an estranged relationship with the manager of the local smoothie king. I could just roll up nearly any night and she would make me whatever smoothie I wanted. The best part about smoothie stores is that they only real inventory they can take is on the number of cups. You can't account for more bananas or a scoop of powder missing. So I exploited this loophole and gravitated toward a liquid diet...err....snack.

I would occasionally travel this route in training. I used smoothies as a reward. Maybe I had a 15 mile run in the morning and needed some extra hydration. Why not add some fruit, protein and carbs. I would treat myself to the 32 oz drink that sometimes resembled the nectar of the gods. In Atlanta, they closed the Planet Smoothie closest to my apartment a couple of years ago. This forced me back to Smoothie King (long story). It wasn't quite as convenient so it became a bit of a luxary. Maybe 2-3 times a month.

When I visit Nashville, Jess is a big proponent of the liquid diet especially after a good workout. And rightfully so. I have written about this before but recovery is key. And what better way to rebuild my fatigued muscles than with fruits. It sure beats grabbing the bag of chips or cookies.

So the one real thing I wanted for Christmas was a nice blender. Moving into the house provided the opportunity needed to revisit my smoothie passion. So each morning, after getting dressed I prepare myself about 20 oz of smoothie. I keep it relatively simple:

1 banana
1 cup of strawberries
1/2 cup of other fruit if needed
1/2 cup of skim milk
1 scoop of whey protein (26g)
2 tablespoons of peanut butter (sometimes)
2 tablespoons of honey
1/2 cup of fresh spinach (really)

Then blend. It is that simple.

The funny part is that I think I can tell how much my body is benefiting from a smoothie a day. I can also tell how much it is hurting my wallet. Keeping fruit, fresh or frozen, in the house isn't easy. My goal each day is to consume the smoothie around 9:30. This tends to hold me until lunch. However, there is a huge distinction on the days that I include peanut butter. It always holds me until lunch. On the other days, I find myself rummaging through my snack drawer around 11.

As expected, the smoothies give me a bit of a kick too. I am finding myself with a bit more energy. I also feel like it is helping me recovery from workouts a bit more. I have long suspected that I fall well short of the proper amount of protein needed in my daily diet. The addition of 26g is probably helping a great deal. Is it enough? Not sure. I will report back when I reach a different conclusion.

Tundra Time Trial

Saturday marked my second Time Trial. I really like the time trial format and hope to add a few more to the schedule this season. It is so much simpler than racing. I showed up around 8:30, hopped on my trainer to warm up, chatted with a few friends and then spent the next 25 minutes pushing as hard as I can.

The Tundra Time Trial is held on the Silver Comet Trail over in Powder Springs. The format is simple...riders go off every 30 seconds. You go for about 4.7 miles, turn around and come back. It is that simple.

I didn't really have any expectations for the day. I never sat down and tried to calculate a time. I knew I would likely be around 25 minutes if I pushed it.

We were a little late arriving and after a tube mishap, I was on the trainer trying to warm up. The weather was sprinkling and a bit on the chilly side. I rode for about 15 minutes to just loosen up the muscles that were tight from the 2 threshold workouts I had this week.

About 20 minutes before my start, I wondered over to the All 3 / EC tent and caught up with everyone out there. I made a few minor changes to the bike and prepared for my start.

I guess my goal was to have a consistent ride and really push it. I think that was accomplished. What makes a TT hard is that you don't really know how hard to start. Go out too hard and you are cooked for the return. Ideally you want to start building for the first few minutes, push then attack. Well I pushed and seemed to hold it there. I was watching my watts and heartrate as both seemed a bit high yet my body was feeling good.

I made it down to the turn around feeling fresh. In fact, I knew I wasn't killing myself out there. I was kinda having fun. On the return I began to push a little more. But I was far from optimizing my ability. When I saw the overpass I kicked and kicked hard. Too bad it was the wrong over pass. Oops. That will kill your time trial. I was out of gas with another mile left. I did what I could but as the data shows, I wasn't able to get back up to that level.

I crossed the finish like in 24:37 (23.2 mph). I finished 30th out of 105 in the Cat V division. Again, I didn't really have any expectations. I know I left time out on the course. Maybe a few more of these and I will have a better feel for my max.

Overall, I am very pleased with my output. I like to think that I actually outperformed what was expected. And that is a good place to be at this point in the season.

General Update

So this week I was really blah and uninspired. I had the time to blog but I didn't have creative thoughts springing from my head. Alas, I will just provide a general update on a few things.

Training resumed this week. I think last week I was really run down from Hawaii and traveling. This week I felt fresh and energetic. I am excited about racing and ready to hit training hard.

My running is coming along. It is hard to isolate the cause but something is working for me. I recently changed shoes. After three years with the Kayano's I kicked them to the curb just before Hawaii. I probably have 50 miles in my new shoes and only irregular irritation in the knee. I don't want to get ahead of myself but the outlook looks better with each run.

I have developed a basic core routine that I am doing 3x a week. I am to sit down this weekend and put it down on paper. Right now it is a lot of pushups, isometric stretching and squats. I hope this will tighten up my trunk. Hopefully, I can get back to some yoga.

There might be a few more big announcements coming in the next few weeks. One might have something to do with this blog. I have some big ideas. I just need to flush them out and get moving.

My diet has been good sans the nachos, wings and beer during the UNC-Duke game. I am having a smoothie each morning which ups my fruit intake (generally 1 banana, 4-6 strawberries and blue/blackberries). I need to make a conscious effort to keep this up. I recently bought whey protein as I feel that I never have enough during the day.

Also stay tuned for my race calendar. I have not finalized it. I am racing New Orleans 70.3 on April 5th and that is about all I know. I am giving Triple T a really careful consideration and every thing hinges on that. If I pull out, then I need to create a whole other schedule.

Finally, I am racing the Tundra Time Trial this weekend. 9 miles of snot flying fun. I am looking forward to it. I don't have the power I need right now so this should be a good kick in the butt.

January Training

Overall I am very pleased with how the month turned out. Obviously the crux of the training was done in Hawaii. Most importantly, I am thrilled about running 50 miles this month. It is well shy of the 100 I was doing this time last year but it gives a solid foundation for the year...especially with all the injuries I incurred last season.

The key will be keeping the momentum over the next few weeks....

January's totals:
Bike: 20h 39m 37s - 338.6 Mi
Run: 7h 51m 57s - 50.5 Mi
Swim: 6h 54m 57s - 17300 Yd
Strength: 1h 40m
Yoga: 1h 00m

PWND!!!

Pwn (/ˈpoʊn/, /ˈpuːn/, /pəˈʔoʊn/, /ˈpɔːn/, /piˈoʊn/, /pwəˈʔn̩/, /ˈoʊn/) is a leetspeak slang term, derived from the word "own",[1][2] that implies domination or humiliation of a rival, used primarily in the Internet gaming culture to taunt an opponent who has just been soundly defeated (e.g. "You just got pwned!"). The past tense may also be spelled pwnd, pwn3d, pwnt or powned.

While the orgin of the term is founding the computer gaming nomenclature, pop culture has caught on to the epidemic too. Most often it is seen when someone attempts something that turns out drastically wrong. Or it is an attempt to ridicule someone's follies. Case in point below:




I had a moment yesterday. Thankfully there were no cameras; otherwise, my moment might end up on the internet. Jessica had the brilliant idea to introduce me to the crossfit circuit class that she is joining. Hesitant at first, I thought the class would be good for me as well as teach me a few strength exercise to incorporate into my routine.

The class followed a simple format. There were 12 station, 12 different exercises. You did each one for a minute in length followed by a 15 second transfer/rest period. There were 8 of us in the class ranging from endurance athletes to an overweight guy to a kid. Sounds simple...and I know I can't be broken...let's go.

Up first...I am jumping in a box pattern. Sounds simple. Well after a minute of it, I am bit more winded than expected. Next, high arm rows with the TRX ropes. Ok...more of my thing. Again...a minute is pushing where I am capable of performing. I am accustom to just doing reps. 12 reps probably takes 30 seconds. Next is front squats on a stability board while holding a 25lb kettle bell. My legs are just wobbling under me. Then to the ropes. You have to create waves with the ropes and keep them going. A minute now feels like ten. Onto more TRX exercises. Pikes, dips and lunges. I am sweating like a mule. Then jumping jacks while lifting a 6lb medicine ball above your head. Next is the dying cockroach followed by push-ups on the ropes. Finally, abs and oblique twist with the stability ball.

I noticed that my heartrate was through the roof and we were just finishing the first circuit. I still had another one to go. Back to the jumping boxes. I am slowing down big time. I am focused on trying to control my breathing. High rows...my arms are on fire. Squats...I am ok...just slower. Then the ropes. This is where is began going down hill for me. My heartrate shot back up. Then going into pike position made me a little light headed. I survived for 30 seconds on the dips and was feeling really bad. I looked at the lunges and said no way. I excused myself from the class.

Outside the air temp was a solid 20 degrees cooler, my heartrate was equalizing but my stomach was churning. Heave...1. Heave...2. Uh-oh. I walk to the side of the building and revisited breakfast. Hmmm....can't remember the last time that happened.

I reluctantly rejoined the class and kept it to a minimum. I was so pissed that I let the class own me today. It wasn't anything that I couldn't do. Instead, I think I went out WAY too hard and with TOO much intensity. I had nothing left during the second circuit. I let my HR spike and lost focus of my breathing.

This is what I call an ultimate FAIL!!!

Over reaching and Under recovering

If there was one concept that stuck with me most this past week it was the notion of over reaching and under recovering. This isn’t a philosophy that is new to me; instead, I think it just finally culminated with hearing the simplistic phrase.

The Ironman calling is strong. It is difficult to enter this sport and within a year NOT begin setting your sights on the goal. It is the pinnacle of our sport. It is like playing professional baseball but never carrying to play in the world series. But triathlon is not a team sport; it is individual. And that there lies the problem.

Over reaching. We all do it. We get a crazy notion to sign up for an Ironman after we have completed 2 sprints and bonked during an oly. Brilliant. In recent years, I have become an advocate of the philosophy that Ironman will always be there and that you should wait until your body is ready. In theory, the average age grouper needs a solid 3-5 of consistent training to build the body to the point that it can sustain the damage Ironman races inflict upon it.

Alas we don’t wait. We want to do it now…and at the first available moment. I fell victim to that desire….that dream. Athletes lose focus of the big picture and that is triathlon should have long term goals. You shouldn’t look at it from season to season. You need a 3-5 year plan and everything works to that goal. Of course, that is easy to say. And I am living proof that the latter is hard to execute. It is called over reaching.

The law of inertia states that an object in motion will remain in motion unless acted upon by an outside force. Enter injury and injury prevention. With overreaching comes the increased likelihood of injury. And that will certainly slow you down. I know this problem too well. I had great Ironman races. I had poor recovery. Both times resulted in injury when I began training again.

Telling a Type A athlete to take a break is difficult. We don’t respond well to bad news. We deny ourselves the truth and avoid medical attention because we don’t want to hear the truth. We give ourselves a couple of days and are ready to get back to training. We are still fueled by the race high and eagerly anticipate tackling the next goal. Under recovering. It is a major problem. Most of us don’t slow down enough to truly recover from what we put our body through. Recovery may be a few days, few weeks or even months. But without proper recovery, we are negating the gains we achieve through training and racing. For it is during the recovery phase that our muscles rebuild and come back stronger and faster.

So there it is…over reaching and under recovering. I would make the case that these are the two biggest issues facing our sport. And the two biggest issues where athletes fail. Wondering why your season isn’t going well? Ask yourself if you are over reaching and under recovering. I am willing to bet you find the truth resting between the two concepts.

My Road to Recovery

Recovery. After four years of racing this seems to be a great mystery to me. And it might be my biggest failure in the sport. Every injury I have sustained has two things in common….they are associated with overuse and need more recovery time than I am willing to devote.

When I started this blog, I sought a title that I thought reflected what I put myself through for 9 months of the year. Creating a machine. While it has multiple interpretations, the notion was on my mind constantly while I was in Hawaii. My machine seems to be under repair much more often then I would like. Unfortunately, I don’t have a warranty card and my service plan includes costly medical bills.

What I learned this week is that my body adapts. It adapts to stress VERY well. Probably too well. By that, I mean it takes a pounding. And so long as the pounding continues, it responds. But the minute the pounding is over…all the masked problems rear their ugly head.

I have always attributed this to the additional testosterone and adrenaline that comes with training for something as large as the Ironman. My body knows what is expected of it, so it responds. And it responds well. It does what I ask of it. But in return, when the event is over, my body asks things of me. And I don’t listen. That isn’t a fair relationship. I may not listen but the boy has the last laugh because when I trying to get moving again, it shuts me down.

Being injured this year provided me ample opportunity to learn more about recovery. I was constantly monitoring my fatigue level, my resting heart rate and my general demeanor. As a triathlete, I expect to be tired all the time. If not, then my coach isn’t doing his job or I am not doing mine. But when the general tiredness becomes fatigue, then I have a problem.

Over the course of the training camp, I kept a sharp eye on my fatigue level. It was easy most days because my power numbers or pace were down. So the question remains, how much recovery time is needed? How about the two days I spent laying by the pool and sleeping late? Is that enough? Goodness knows that I am going to come back more energized and motivated to train again.

Given my past, I am going to experiment a bit with recovery. Two weeks. I certainly hope that is enough time. The true test will be how I perform at the Tundra Time Trial. My focus for the next two weeks will be on three primary things—sleep, eating and stretching. I will aim for 8 hours of sleep EVERY night. No exceptions. I will eat more fruit, vegetables and protein than I am accustomed to. I will overload the system at times in hope that my muscles are rebuilt properly. Finally, I will stretch a lot. I don’t anticipate any intensity in my workouts. Instead, I will treat the next 10 days like a recovery week. I will swim a little, bike a little and run….well maybe some. Instead, I will work on keeping the core intact, strengthening my lower body and participate in ample yoga sessions to keep the body fresh. Then I will see if I can get the 10-20% gains that should come with training 25 hours in a week.

Back Home

Well I am back home. And as expected it is rainy and cold here in Atlanta. I departed from Kona airport last night at 9:30. Yesterday was a lazy day. I had ideas of kayaking or scuba diving. In the end, I just wanted to lay bay the pool and ocean for an entire day. Add in the fact that the resort had a tiki bar that was showing the game, I was set.

All in all, it was a good week. I have a bunch more to say. But for now I need to focus on recovery and curing the foreseen jet lag. The 8:00 am meeting at the Capitol will not help.

Total Training for the week:
Swim: 13,700y
Bike: 279.7 miles
Run: 22.2 miles
Total time: 26h 22m

Day 6...the finale

Well the last day finally arrived. We were all a bit stiff but eager to get the final swim and run completed. By this point we more or less knew the routine...drills, drills and drills. In the water...beat up each other then repeat. We kept practicing positioning and drafting.

Swimming was one of the areas where I definitely saw improvement over the week. I went into the process with little swim volume and started in the back of the pack. By today, I was following the feet of the leaders...albeit winded a bit. I only wish drafting and sighting in a race was this easy.

We finally had an extended break between workouts where we could return and just chill. This provided ample opportunity to just veg out in the middle of the floor in preparation for our afternoon run. Starting at 11 am meant one thing...HOT. The heat was rising quickly.

I wasn't sure what I would have in my legs so I just started at a comfortable pace. Surprisingly, I had a bit of pop in my legs so I just went with it. My goal was to run in z1/z2 for about an hour. And I made it. It was blazing hot so there was an added hydration factor. I kept cool and managed to squeeze out one final good run.

Overall I am thrilled with my run this week. I thought this would be more of a limiter. I would have loved to run with the faster crowd and I would have significantly benefitted from it. However, at 19.7 miles for the week (and maybe more), that is the largest training volume I have completed since April. And to do that on all the additional training is quite impressive. I just hope the body holds up in return.

Daily Total:
Swim: 2200y
Run: 6.5 miles
Time: 2h 15m

Camp Total:
Swim: 13,700y
Bike: 250 miles
Run: 19.7 miles
Time: 24h 11m

Day 5 of pain

It officially hurts. And it hurts everywhere. We knew we were in for trouble when all three of us were extremely quiet this morning. No one want to admit, but we were all hurting.

7:00 hit the water again. We were given the option of drills or a long swim. Long swim it is. Since the workout didn't have any structure my goal was to go out hard and try to stay with the lead group of swimmers. My second goal was to swim the 1200y without looking up at all. For the most part I accomplished that. I definitely swam outside my comfort zone but I was doing a really good job staying on the feet in front of me.

At the buoy we decided to head out looking for dolphins. No go today. On the way back I knew I wouldn't hang with the lead group so I just wanted to cruise at a comfortable pace. I was a bit winded but managed to ride back with the second group.

Then the pain began. Quick change and to the bike shop for our ride out to Hawi. This was going to hurt...bad. As we left the bike shop there is a slight incline before turning onto the Queen K. We all felt the pain and the words "ouch" were heard throughout the group. My plan was to take it easy out to Hawi and attack a bit on the return. No such luck.

From the start, there was NO pop in the legs. I was hoping that I just needed a long mental and physical warmup to get the gears pumping. Nope. At 90 minutes, I took my 5 hour energy drink and it provided a bit more fuel for me. But I was still lacking any strength and definitely any speed. I was also stuggling a bit to stay cool in the heat.

The climb to Hawi was awesome and probably one of, if not the MOST, scenic ride I have ever had. The road is probably a quarter mile off the ocean and what I can only assume is a terrain littered with cliffs and large hills. The best part is that there is very little development. You pass an occassional ranch. Other wise it is open pastures. At times, you can actually see schools of whales flop around. I finally roll into the Hawi have nearly 3.5 hours of riding. Major suckage.

We had lunch there and then it was back to the grind. The downhill coming out of Hawi was awesome. Well minus the huge gusts of wind that scared you senseless. I was feeling good and hoping my legs were back underneath me. Nope. I still had nothing. I made it to the bottom of the hill and began entertaining the thought of having the SAG wagon take me in. I was so pissed. I know I am a better rider than what I was demonstrating. I vowed to not break but I told the crew to keep an eye on me.

My hope was that the tri-gods would take mercy on me during the return. I wasn't asking for 40 mph tailwind. Hell, I would settle for calm winds. No such luck. I had two brief tailwinds but the rest was a head/cross wind. This went from sucking to REALLY sucking quick. At this point, I was spent. I was still determined to finish the damn ride and not be cursed by not finishing it. When I hit the water stop, I didn't even talk to the coach. I took what I needed. Did what was needed and hit the road again.

In the end, this easily goes down as one of the top 3 worst rides in my life. Nothing was working for me. The conditions were rough. Despite drinking more than I ever had, I was clearly growing more and more dehydrated. I finally made it back to the bike shop in one piece. I jumped back on the scale and determined I lost 4.5 pounds during the ride. Not good at all.

I finally made it back to the condo and wanted to throw my saddle off the balcony. I need to make that a priority this season. All in all, I survived the ride. It wasn't pretty. I am fairly certain that is the longest I have EVER been on my bike. And I don't EVER want to repeat that. It was a really bad ride. Nothing I can do about that other than know that I put in the time and that it will building endurance and strength in the coming months. For now, I just want rest...and another chocolate shake.

Daily Total:
Swim: 2700y
Bike: 106.2 miles
Time: 7h 40m

Camp Total:
Swim: 11,500y
Bike: 250 miles
Run: 13.2 miles
Time: 21h 56m

Prepare to Suffer--Day 4

We all knew it was coming. One of these days was going to be a bit more intense than the others. The key for today was survival. Make it through and it was downhill from here.

Swim was good this morning. I felt particularly strong and seemed to have a solid stroke. The focus continues to be drafting and sighting. The group has grown from two people to six then everyone. Repeatedly we hit the water together and worked on navigating the crowd. For the sickos in the group we literally beat the snot out of one another for about 5 minutes. Again. And again. And again.

On the way home, we stopped off at Lava Java where I had the most succulent papaya that was topped with vanilla yogurt and granola. Jess said it was heaven. I say...not too bad. Another quick change and wheels rolling.

Today's focus was climbing. Coach Z had a nearby hill that promised to break most of us. We were instructed to go up three times...if we could. Yeah. Twice was enough for me. It was a brutal 3.5 mile climb that topped out at 20% grade over the final 1/3 of a mile. I am not sure I have ever ridden a hill as steep as that final section. I made it to the top and had to get off the bike to gather myself. The sweat was pouring down my face and my heartrate was through the roof.

The decent was something else. The first mile was out of control and you came down the steepest sections. I hate decending on my tri bike. Give me a roadie any day of the week and I will zip down and mountain. The light, narrow carbon frame just spooks me too much. I had to gather myself again at the bottom.

I knew I had one more climb in me so I set out the conquer the monster yet again. Same story...maybe easier. The last 300 feet were every bit as tough as I remembered. This time the legs were full of lactic acid. I don't recall what was coming out of my mouth but it probably closely resembled the mating call of a wild boar.

For my decent, I enlisted the help of Coach Z to talk me through it. Wrong decision. No brakes, no brakes, no brakes he yelled. My legs were just quivering under the bike as my speed approached 50 mph. I honestly couldn't feel my feet anymore. I made it to the bottom and was done. No more for me. I was spooked enough.



We had a little extra time in the condo before the run began. The three of us crashed immediately. Fifteen minutes of just steady meditation and I was ready to go.

Running time. And the tri gods provided us with a steady downpour to begin. My goal was to keep it nice and easy. I didn't expect to find any energy or strength in my legs so I was surprised when I was able to crank out 6.2 miles at a slow pace. Perfect. The best part was that I did it pain free. That was a shocking surprise.

So another day in the books. I have reached the mid way point and it is easy from here out. The rest of the workouts are endurance based. For now...it is time to eat everything I can get my hands on.

Daily Total:
Swim: 3000y
Bike: 24.4 miles
Run: 6.2 miles
Time: 4h 15m

Camp Total:
Swim: 8800y
Bike: 143.8 miles
Run: 13.2 miles
Time: 14h 16m

More Camping-Day 3

Another day and more fun in store.

I managed to sleep until my alarm beeped this morning at 530. I was surprisingly limber as I moved about the condo. I could tell that I had work the previous day but felt that I was in good shape.

First up, more swimming. The workout was simple. Swim long and work on sticking to your partner. I went out with the lead group, trying to hold feet as long as I could. The pace was quick and very manageable. We regrouped at the 1.2 mile buoy before deciding to venture over to the buoy that usually attracts dolphins. Nope. So we began swimming back. Within 5 minutes a school of dolphins were below us. I would estimate about 12 were gathered...just as interested in us as we were them. On the return, I got dropped pretty quickly. My swim shape isn't quite there.

Another quick break found us running back to the condo for calories, hydration and a quick change. We typically have 1.5 hours between workouts. That sounds like plenty of time but it isn't. It provides just enough time for us to take care of everything and still sit down for a few minutes.

The big workout was similar to yesterday...ride long. I went out feeling dead. I keep suffering from the same problem. My first hour of riding is brutal. I hate it and spend most of it fighting off negative thoughts. Opposite of yesterday, the wind was not at our back going out. In fact, there wasn't a significant presence of it. My goal for the day was to have a good ride, focus on staying cool and make sure I get nutrition. I tried to ride up front but didn't have the strength. I kept the group in sight until the gas station. We cooled down and made began the return.

I was still determined to have a good ride. My goal was to ride with the main pack and NOT get dropped. Off and on I would surge then fall back...surge then fall back. I kept pushing and hung with the pack for the first half of the ride. Our focus on the second half was to attack the hills and not let anyone get away. I was feeling fresh and energetic at this point so I made my moves when needed. In the end, three of us rode away from the pack. I, however, was unsuccessful in my pursuit of the leaders. The last 45 of the ride was pretty kickass and provided all the challenge I needed for the day.

Back to the condo feeling like a zombie. Eat, eat, eat. A quick stop by Lava Java for a burger then off to class for a lesson in periodization and race strategy.

Daily Total:
Swim: 2600y
Bike: 70 miles
Time: 4h 46m

Camp Total:
Swim:58 00y
Bike: 119.4 miles
Run: 7 miles
Time: 10h 1m

Camp--Day 2

The sufferfest has begun. The routine is simple. Eat, train, sleep. Repeat.

I managed to sleep until about 4:30 when the obnoxious sound of my blackberry forced me from the couch. I rested a bit longer growing concerned about what that day entailed.

First up 7:00 am swim. The sun wasn't up yet but it slowly crept over the volcano. The workout focused on drafting and sighting (or lack there of). We formed groups of two and practiced following the bubbles in front of us. If you were in the second position, you were not allowed to look up and sight. After a couple of rounds, we formed groups of four and repeated. Then the whole group worked together. The goal was to find your person and stick to him or her. Each course was only about 5 minutes of swimming or about 350 yards. We would then regroup and discussed what worked or what didn;t.

The best part about the swim in the clarity of the water. The ocean floor is a reef and there is an abundance of wildlife below you in colors that you only see in crayon boxes. We saw one turtle before the start and just fish during the swim.

Then we had a brief break that involved hurrying back to the condo, eating and changing into bike clothes. We met at the bike shop at 10:30 for the group briefing. It was a 50 mile out and back on the Queen K. We were to ride what we could or wanted but to go no further than Waikolia. Going out was great. We had a tremendous tailwind. But we paid for it on the return. I had a minor mishap at turnaround but a quick tube change later and I was on my way. The wind and sun were unforgiving. I am not used to 80 degrees and need to focus on staying cool this week (an issue all last season). I continued to push, catching back up with a few but mainly riding in solitude again.

Then back to the condo...jump in the pool, eat and get off my feet again.

The run was scheduled at 4:00. Ouch. There was nothing fun about that. I felt dead from the get go but I was maintaining a decent pace. Going into the camp, I decided to take ALL the runs VERY conservative. My biggest fear is that I will get injured again. The first 3 miles felt good and then I began to slow down. It was just like in IM. And I nearly slowed to that pace. The final two miles were brutal. I was coming undone at every joint. But I made it back to the condo and then found something to snack on.

Daily Total:
Swim: 3200y
Bike: 49.4 miles
Run: 7 miles
Time: 5h 15m

Camp Total:
Swim: 3200y
Bike: 49.4 miles
Run: 7 miles
Time: 5h 15m

(I will try to do better tomorrow to get photos of the area. I just didn't want to get off the bike to take one).