Alpha Delta Pi-athlon

A few weekends ago, a group of our FTP athletes decided it was time to test their training in a small local sprint. I wasn't 100% recovered from Powerman Alabama but decided I could stomach the distances enough. And quite honestly, I was itching to race a tri too. So we headed to Murfreesboro for the 3rd Annual AD Pi-athlon. This event is finally making the big times. Last year, there were only 67 athletes. This year close to 200.

This also was my first foray into the depths of coaching and racing at the same time. Not the easiest thing when athletes are full of questions prior to the race. I am so accustomed to going through the motions on my own and then secluding myself to find that inner peace prior to the gun going off.

Swim: 300m

It was a time trial, pool start seeded by our estimated times. This put me as the 26th person getting in the water. I wasn't exactly thrilled by my position as I knew there would be the possibility of a log jam with 25 people in front of me. At least 10 who probably had no clue to their actual time. And as expected, it happened.

About half way through the swim, I encountered the first hazard. A little maneuvering and I was able to beat them to the wall. Sorry. I was a little rude. The next jam was a little more difficult. It was about 5 people and they were not giving up position. Fortunately in the water, it is easy to move people. So I did. I literally split right through them, using my hands to push them out of the way. Sorry. I finally exited the water in 4:33. Good enough for 14th overall.

T1

Not sure what happened here but I was a fumbling idiot. My goal for the race was to get through transitions as fast as possible. That didn't quite happen. 1:32

Bike: 10.3 miles

To make matters worse, I couldn't get on my bike for some reason. It took me 4 different attempts to actually clip in and get moving. Once I did, I was off and running. There were only a handful of people in front of me and I set out to blister the course. I think my legs had a different idea. I was strong but I was definitely feeling the fatigue from Powerman Alabama the weekend before.

I pushed hard but with no real competition pushing me, it became a race against myself. I was able to pick off the low hanging fruit. But wasn't closing too much of a gap on the good cyclists. I could see the leaders ahead on the long straights. I flew back into transition with only a handful of people already there (and some still exiting to start the bike)

Bike: 26:38 (23.1 mph) 5th OA

T2:

More rookie mistakes. Because I made the last minute decision to race, I never really packed my bag. I just left all my stuff in there from the previous weekend. After several attempts to put on my shoe, I realized my dirty socks were in there. Rolls eyes. 0:50

Run: 3.14

Pancake flat. In good position. Several out and backs. Could see the leaders. I ran out of transition along side a younger athlete. Within 60s I was toast. We were running 5:30s for the first minute and I knew that I couldn't sustain that. So I backed off. At each turn around we were all eyeing each other. The lead pack had about a quarter mile on me. I had maybe a quarter mile on the next pack.

I didn't know what my legs would give me. So I just went for it and they actually responded quite well. I held a sub 6:30 pace through the first 2 miles and I really began to hurt around 2.5. I could also see the group gaining on me. Unfortunately, there was no additional gear that day. My third mile slipped about 10 seconds and I was finally caught. It was only one person but I really didn't want to be caught in that race.

Run: 20:32 (6:31 pace) 10th OA

Overall my time was 54:03. I ended up 8th overall and won my age group. I am pleased with my performance with the exception of transition. Not sure what happened there.

April Goals

Coming off a solid March has me thinking more and more about what I want to accomplish in April. So here are my goals:

1. More balance, less sporadic volume spikes.
2. Consistent long rides AND runs
3. Build FTP higher
4. Hard bricks

For my volume, here are my goals
Bike: 500 miles (125 a week)
Run: 100 miles (25 a week)
Swim: 40,000 (10k a week)

I suspect that the breakdown will be 4 bikes a week (doable), 4 runs a week (must push myself to do these) and 3 swims a week (easily doable). All I need is some good weather. The trainer isn't going to cut it anymore.

March Totals

Really good month of training in the books. My numbers look inflated and they are. My run was added by two races--Tom King Half and Powerman Alabama. Those two days alone provided 25.5 miles or 29% of my total mileage. But given the races, there was plenty of recovery that forced me to not run. Shrugs shoulders

I did a bike focus week and that really helped drive up my biking volume. That week alone gave me 150 miles or 41% of my volume. Overall, that is a solid amount of riding for a month. Hopefully kinder weather will help me in April.

I am very pleased with my swimming. I think this is my 2nd or 3rd most yardage in a month ever. The only times I put in more were the two months leading up to IM Florida. I guess those 4500y workouts added up. The best part is that I don't really feel like I made any extra effort to get to the pool. In fact, I was only swimming 2x a week most of the time. I know there is room to add another swim.

March's totals:
Bike:	19h 56m 23s - 362.2 Mi
Run:	11h 49m 18s - 88.6 Mi
Swim:	10h 31m - 31318.07 Yd

Powerman Alabama

I came, I saw, I conquered. At least in some respects. I will always have a soft spot in my heart for this race. Many, many moons ago, I did the shorter version of the race as my first ever multisport event. I vividly recall the anxiety of surviving. And I am talking about transitions.

I later came back for two more long course races. The late March race was an early season tune up. It gave me great feedback in regards to my run and bike fitness. In 2008, I swore I would never again return to this event. Duathlons hurt too damn much. The old course was challenging in many respects and after 3 hours of racing, I was spent.

I don't know what it was but I felt a small desire to return this year. Maybe it was a few clients that were also racing. Maybe it was a desire to get out of town again. After spending a day at the multisport expo next to Team Magic, I was convinced to sign up for the race. It was on.

Race morning quickly arrived and so did the anxiety of doing a long race. The temperatures were in the mid-50s and overcast. I opted for a tri top, arm warmers and shorts. My hope was that the first run would warm me enough and the adrenaline of the bike would carry me through that portion. I also learned that morning the race was serving as the long course duathlon national championships. That meant the big boys were there. And it also explained how my age group grew from 6 people last year to 20 this year.

Getting set up is so easy in a duathlon. You are already wearing half of what you need so it is just your helmet, bike and shoes. That simple. This gave me ample opportunity to catch up with a few FTP athletes and friends. I was unusually loose before the race. I guess I didn't feel like I had much riding on the outcome. I was just hoping for a solid training day.

Run #1-10k

We were the final wave to go off. I didn't plan on killing it. I wanted to run a comfortable 7:15-7:30 pace. My goal for the day was to have a strong second run. Or at least one that was close to the first run. The course was rolling for the first 2.5 miles. There were no major climbs over this portion of the race, just enough to make you work. While I was a ways back in the wave, my first mile was 7:02, the second 7:11. I felt good.

And then we began to climb. And climb. And climb. And climb. This might go down as the second hardest hill I ever encountered during a race. The only competition would be Triple T Ohio. And while I have tried to erase those memories, I am not sure that a single hill on that course rivaled this one.

This hills began climbing at 2.7 mile and didn't stop until 2.85. It was over one mile to the top. And there was only one brief stretch of flat/downhill slope. It climbed over 300 feet during that distance. It was something. That's about all I can say about it. I began the climb, turning over mile 3 at a 7:25 pace. Still in control.

I keep my Garmin on average mile pace. For the first quarter of a mile, it registered a 9:45 pace. It was that type of hill. To make matters worse, it was winding so you could always hear and see people above you. It seemed as if not end was in site. Once you hit the turnaround (the hill went on) and began the descent, you passed mile 4. 8:25 . Ouch.

As you might imagine, the downhill was fast. The pitch of the hill was too much to completely let yourself go. Your momentum would carry you with plenty of speed but you needed to keep yourself in check. Mile 5: 6:55.

At that point, my biggest concern was repeating the performance and the excruciating pain that my quads would come to know the next day. I cruised into transition at a 7:25 pace and put the first run behind me.

Run #1 time: 45:37 (7:22 pace). Solid

T1: :48 Nothing to report. Not much to do.

Bike: 60k (3 loops)

I knew this course as I had raced a sprint triathlon a few times in this location. It was a tight, rolling course. There was 1-2 climbs that forced you to pace and the a few twisting descents that didn't allow you to be too aggressive.

My goal was to pace the course conservatively. I wanted to enjoy the first loop and hold back. Mainly because after the first lap, I still had to do an Olympic tri-40k, 10k brick. Then I wanted to pick it up a bit on each lap trying to move my power higher and higher. My guess was that the runners that went out hard on the ride would begin to fade around mile 30-35.

Lap one was steady as could be. I kept my power in check. I kept my climbing under control. And I kept the pace very comfortable. So much so that I didn't even average 20 mph. I was riding with the same pack of guys playing leapfrog for the first lap. I came back around with a smile on my face. I was actually enjoying myself.

During the second lap, I made my first move. I put it on the group and instantly dropped them. I upped my power by about 10%, still working on keeping the climbs under control. I began gaining on the next pack of riders. The course going out was noticeably slower than the return. I finished lap 2 still feeling good and about 90s quicker than the first lap.

Lap three was much of the same. I made my second move at the final turnaround. I shot out of the turn and attacked the hill. And I subsequently attacked the downhills even harder. At this point the course was really spread out. You could be a little more aggressive. Plus, you knew the course by now. I picked up the power another 90% and rode away from the last few people.

Bike time: 1:51:17 (20.3 mph)

T2: Changed shoes and ran.

Run #2-10k

Back to the course again. While I didn't feel cold on the bike, I realized that I must have curled my feet the entire time because I couldn't feel my left foot for the first mile. I thought it was hinder me but it seemed to work itself out quickly.

The course was carnage. There were some people hurting out there. For a fleeting moment, I felt like a runner because I was passing people. Better yet, I felt comfortable. Mile 1: 7:35, 7:24, 7:43. A bit slower than I would like, but well within the margin of error.

And then that damn hill. Grrr. At this point it was all about mental training. It hurt. And not in a good way. And I swear it was longer than before. I vowed to not walk. Keep running. I finally hit the top. I did take a moment to gather myself, consume fluids and get my HR down. Mile 4-9:04 And then I went pounding down the hill. But not as quickly as the dude who passed me. One guy came down the hill so fast that I feared for his life. Crazy.

Mile 5-6:57. And then I ran out of steam. The hill won. I gambled a bit with my nutrition. I took a double concentrated bottle of Infinit on the bike. And nothing for either run. I planned on take in a gel during the first part of run #2. But after I went through the first run, I questioned how a gel would feel in the stomach climbing that hill. I didn't wear my HRM but I easily suspect that I set a new HR high. So I skipped the gel. But now I was starting to hurt as a bonk was coming on. Fortunately the finish line was close enough to hang in there. Mile 6-7:58.

Run #2 time: 47:33 (7:40)

Overall time: 3:26

It wasn't the prettiest race but it was a consistent, solid effort. I did what I wanted. My second run was only about 5% slower than my first. I hung in there on the long, challenging course. I didn't give it. It has been a while since I pushed the 10k after a pick. Usually, I just settle into a comfortable pace. Hopefully this will bode well for Memphis in May.

Crushing the Bike

No complaints from the weather department here. The past week has climbed into the 80s. Even the mornings were nice. I certainly took every opportunity I could to ride, ride and ride. I ended with just over 150 miles in 5 days...with a day off. Volume wise that isn't killer but given that nearly all of it was at a high intensity, there was no rest for the weak.

Wednesday: 90' of riding 30 miles as 4 x 10' @ 90-95% of FTP
Thursday: 150' of riding 47 miles on road bike. Mainly z2 effort but the terrain was more challenging than expected.
Friday: 90' of riding 32 miles as 60' at 80-85% or race simulation
Saturday: OFF
Sunday: 120' as 4 x 15 at 75, 85, 90% in 5' increments.

While my legs are completely numb right now, I know this is what I needed. I feel like I riding well right now but I need to breakthrough to that next level. I like putting in these big blocks of riding. I am curious to see if they pay off. I would love to average 150 miles each week for most of the season. That's a lot more riding than I am accustom. I think if I can commute downtown and back once a week then this is easily attainable. I just need to ensure proper rest and recovery.

Tom King Rewind

I can't express how happy I am that Tom King is over. I will be even more happy when Powerman is over this weekend. It is time like this that I truly wonder where my desire comes from to continue participating in this sport trying to achieve a higher level. But in the end, I know these decisions are just tough. And when you make tough decisions, then the outcome isn't always fun. You look for the lining--and sometimes it is character building.

It took me about a week to shake off my Tom King performance. I was at peace with it...for the most part. Sure I was unhappy but I have never once regretted backing off and shutting it down. I KNOW that was the right decision. However, there were a number of key mistakes I made in training all along the way. I think in the days leading up to the event, I began to realize them. Or maybe I just accepted what I knew all along.

1. Over-reaching. This race was simply me over reaching for a goal. I want to be a sub 1:30 half marathoner. But I am not. I am not. I am not. I am close, but I am not there yet. All the race day calculators told me I would run a 1:34. I wouldn't listen. And I began lying to myself. I convinced myself that the flat terrain would give me an advantage. I convinced myself that my 5k time would be faster. I simple over reached.

2. Failure of long runs. Well I knew this was going to be a problem. I knew I could run 13.1 miles...and I did. But the lack of longer tempo runs. Or strong negative splits prevented me from staying strong for 90+ minutes.

3. Over reliance of mile repeats. Nearly each Tuesday I did mile repeats in the park. I usually did 3-5 at HM pace. Easy peasy. No problem at all. I cut the recovery times in half and could pound them out. But I nearly always had an excuse as to why the workouts wasn't 6-8 repeats.

4. Over estimation of volume impact. Jury is still out on my volume experiment. I am still not convinced that more volume for the sake of volume is good for me. When I did the 50 runs in 50 days I started down a path and transferred over to race specific training. I became really efficient at running 3-5 miles. I have no doubt that my 5k likely improved. But all that volume didn't do much for my longer endurance needs. Consistency is great but it needs to be aligned with your goals.

5. Obsession with a time. This is a lesson that I continually learn the hard way. Three years ago, I took a DNF at NOLA 70.3 because I was chasing the wrong carrot. At Tom King that carrot returned. I wouldn't simply let things just be. I wanted the wrong carrot and it messes with me mentally.

The race is over. My legs are still a bit fatigued. I didn't plan on running much between the race and Powerman. Once the next race is over, I feel like I can back off the throttle a bit and let go of the early season longer races.

Tom King Classic Half Marathon

Go big or go home. That was my approach for Saturday's race. I had one goal. I only wanted one outcome. Anything less was unsatisfactory for me. And maybe that was wrong of me. But more about that in a future blog.

I felt really good the day before. I went for an easy 35 minute run in the morning. I and put together a strong 70' minute ride in the evening. I made sure I ate well. I was in bed, in my tights, at a very reasonable hour. As usual, I was a little wound up. Maybe it was not having raced lately or nervous that I was really over stretching.

The race had a different feel for it. It is very much a community event. It has a 5k run and 3k walk prior to the half marathon. That means gun time wasn't until 8:30. We arrived around 7:00 and I took the first hour to work with FTP athletes that were racing the 5k. We were able to watch them participate before needing to warmup. I never felt rushed. I liked being on my feet moving around prior to the race.

I entered the corral moments before the gun started the race. I knew what was needed at nearly every step of the race. My plan was to cruise for the first 4 miles. And then begin to slowly picking it up through 10 miles. Then I needed a solid 5k to finish off a killer race. I knew it was a stretch but I thought it would come down to two things--establishing a steady pace in the beginning and having the heart to kick in the end.

Unfortunately, neither of those panned out for me on Saturday. Last year, I started ING half mary with a fast first mile. I didn't want to make that mistake this year. So I paced myself. First mile was under control. Nice and smooth at 6:57. I let the jitters move out and worked to establish a smooth pace around 7:00. The next two miles ticked off at 7:03 and 7:04. Smooth and in control.

Or so I thought. Mile 4 slipped to 7:10. Hmmm. This is a flat course with little to no elevation gain. Maybe it was a false flat. Mile 5 is slipping even more. 7:15 pace....7:20 pace. WTF??? I don't feel tired yet. I still feel strong but my mental strength is slipping fast. Next thing I know, I am 30s off pace.

Houston, we have a problem.

I tell myself to make it to the turn around and then mentally reset. But things aren't looking good as I make the turnaround at 6.3 miles. I tell myself to run one mile at a comfortable pace and then negative split the backside. I have always been stronger on the back side.

No go. It just isn't happening today. 7 miles in, I am reduced to a 7:45. Just trying to hold it together now. 8 miles and pace is shot, I am over it. It is going to a be a LONG jog back. I take some time to talk to other struggling athletes. Misery loves company. I learn that most have no clue how close they are to still meeting their goals. Two guys were ahead of pace.

I decided to completely shut it down at this point. There is no reason to trash the body. It is time to start recovering. I take my time at each aid station and put back some fluids. I am also taking walk breaks each mile. Time to focus on the next race.

I ended up crossing the line at 1:50 (8:25 pace). I realize that for many this would be a great race but it was nearly 20 minutes slower than I anticipated. I really don't have an excuse. Likely, I was overstretching in my goal. I just didn't have it that day. I went for it and it backfired.

I was generally in a good mood after the race. You never want to have a bad race but I do believe in going for it every once in a while. And I don't regret going for it. I think I made the right call in completely shutting it down. This was a low priority race and had little implication on my upcoming season. I even had the energy to coach a group ride 1.5 hours after crossing the finish line.

Now onto more important matters....

Swim Progress

This is very difficult for me to admit. I can't believe I am about to say this.

But I am swimming really well right now. And kinda enjoying it

(runs and hides)

It was about this time last year that I took the plunge and joined masters swimming at Dynamo. Under Maria's direction, I became a much more confident swimmer. And I assume I became a faster swimmer. But I never really came to terms with swimming. The 5 am wake up calls sucked. The initial shock of the pool at 5:45 am was never well received. It often took me a solid 1000m before I was awake. So while I continued to build my volume and endurance, I never took a solid liking to swimming. Fast forward another year and I have a different outlook...and possibly different results.

Naturally, I went back to my training log to determine if I am swimming more. I typically take about 3 months off from swimming at the end of the year. My training log seems to indicate that I was a bit sheepish about getting back into the water in January. That being said, I expected my swimming to be limited. For the first 10 weeks of the year, I only averaged 5600m a week. This began to pick up steadily in March when I joined Dynamo.

This year was a bit similar. In November and December, I swam once a week at most. In January, I picked it up a bit. By February, I was swimming masters with NAC. If I control for the two weeks that I didn't enter the pool at all, then I am averaging 5700m a week for the year.

As I am writing this, I am actually a bit dumbfounded. I thought for sure that I was just putting in more regular volume. I thought maybe consistency was the key. I guess not. Onto theory number two.

So today I tested a different thought. I love the pool where I work and swim. It is a great competition pool. It is deep throughout, has super wide lanes, wave breakers and basically no current. After talking with the masters group, I have learned that this is a 'fast' pool. Well that might explain my swimming. I was noticing that my intervals were often a few seconds faster than normal. My t-pace (1:32), tested a few weeks ago, was a PR for more and netted a per 100 pace faster than my in season speed. Must be the fast pool. Or so I thought.

I had the day off today so I visited another masters group in town. The workout called for repeats of 3 x 100 on 1:40 or holding a 1:30 pace. I was confident that I would easily hold the pace. But I was uncertain how the pool dynamics might slow me down a bit. Was it just easier in the other pool? Well I pushed the first set and came in around 1:25. I worked to back it off, as to play nice with my lane mates. I finally settled into a comfortable 1:30 pace. In fact, it was a bit too comfortable. It didn't feel tempo at all. In between the sets were an easy 300. I was cruising to a 4:35 finish and feeling like I was just enjoying the swim. During the final 100, 2000y into the workout, I was still able to push it a bit and go under 1:25. The final confirmation came when we were told to do a 200 all out. I went 2:35. That is probably 15 seconds faster than I can ever recall. Guess something is working for me.

I came home, talked to Jess and contemplated this for most of the day. As mentioned, I thought for sure it was just a volume thing. But apparently not. Onto theory 3, 4 and 5.

Theory 3: I am trying at a time that makes sense for me. The 5:45 am class didn't work for me. I typically had decent evening swims on my own but I was often fatigued from work. Instead, now I am swimming a masters class at 9 am. When I swim on my own it is often around 7:30, after I coach a class. I think my body is awake. I can't say that I look forward to jumping in the pool but I do so less begrudgingly. And I am ready to work once there.

Theory 4: I am training with swimmers. At Dynamo, I opted for the triathlete lane. We pushed it, but there was plenty time for social hour. Not at NAC. The 9 am class is brutal. And I fall behind quickly. Half the class is former D1 swimmers. The other half triathletes. As a coach and a business owner, I see it as my job to be fast...or give that appearance. So I work when I am there. Or maybe I get worked. Swimming with faster people pays off.

Theory 5: Stroke improvement. I will be the first to admit that I am very overwhelmed teaching people to swim. This is my weakness as an athlete. And I don't have all the experience as a coach. Doing so gives me a lot of time to reflect on the different aspects of the stroke. Whereas before, I would get information overload when I googled swimming tips, now I have a very direct approach to it. I am looking for very specific things like--drills to develop a high elbow during recovery. This forces me to think and learn more and more and more about swimming. Now when I am in the pool, I am thinking more about implementation. Somewhere along the way, I think my stroke changed. I think I developed a much stronger pull. And now I am onto working on better hip rotation.

It is really hard to pinpoint what is working. I am actually concerned about getting ahead of myself. However, there are very few times in the past 6+ years that I can admit enjoying swimming. I am seeing really good results. I have a better attitude about it. And I am *almost* looking forward to the swim portion of the season.

Race Week is Here

As you can see, time continues to elude me. I used to take great pride in blogging but I guess since it is also my job, my personal blog continues to take a back seat. So much to say, so little time and energy to get it out.

Nonetheless, race season is officially here. This weekend I have my first real race of the year--Tom King Classic Half Marathon. It is flat, fast and on a fairly familiar course for me. It has all the makings of a great race. Well, except...

My long runs continue to hinder my progress. This is nearly two years of rarely hitting a good long run. Long run to me is 10 or more miles. I don't know why I can't do it. It is as if there is a mental block. I used to love long runs. I used to love sitting in z2 for 2 hours. Not anymore. They just don't happen for me.

So this leaves me feeling really unprepared for next weekend. I know I am running more than last year. I don't quite know if I am running better than last year. Fortunately, I keep an extensive training log that allows me to run some basic analysis on the situation.

So last year, I completed the Atlanta ING Half Mary in 1:36:04 (7:11 pace). I knew during and immediately after the race that I ran it stupidly. I went out WAY too hard, felt a bit flat and let go a bit toward the end. My goal for the race was 1:35. Finishing 64 seconds after your goal kinda sucks. But I knew I easily had a 1:35 in my. It was just a matter of using my head.

So my goal this year made that next big leap. I want to run a 1:30 half. I tend to think that real runners begin at the 1:30 mark. That is simply my opinion. I really want 1:29:xx but for now I will settle for 1:30:xx. That is a big leap in a matter of a year. One that I am not 100% certain I am ready to make. My training has been slightly sporadic. But the volume is there.

I took the opportunity this year to train more by volume than intensity. I wanted to see what would happen. I did the 50 runs in 50 days challenge. I have a regular running routine. I have long felt that running was my weakness. And I don't really even know how I survived with such low running volume. Last year, I was lucky to get in 20 miles a week. This year it was different.

Data on the four months of running prior to race

	Last Year	This Year
November	57.2	103.7
December	83	121.3
January	56.8	81
February	77.4	84.9
	274.4	391.9

Weeks Out	Last Year	This Year
1	16.5	27.5
2	20.9	9.5
3	25.7	21
4	23.4	27.1
5	14	26.4
6	14.3	25.1
	114.8	133.1

So my monthly volume shows a 41% increase in total running or about 100 miles more. Additionally my weekly volume shows a significant increase (despite being ill for 5 days last week). Even with the abysmal 9.5 mile week, I was able to bounce back to 27.5 the next week and would have been 30+ had it not been for a series of thunderstorms.

But lost in all the mileage is the lack of long runs. This year I have likely passed 10 miles 3-4 times total. And I can think of two runs that were horrible. But looking back on last year, this seems par for the course.

I don't quite know if I will reach my time on Saturday. I know it is a bit of a stretch. Based on a hilly 5k I did in January, the running calculators predict 1:33. Blech. The course is flat so I know that will help. Guess we will see if I can hold 6:52 pace for the entire race.

A Day in the Life of a Coach, part 1

I consider myself a very blessed individual. At this time in my life, I am able to pursue a passion. I was able to leave behind the confines of a traditional 9-5 desk job and capitalize on my entrepreneurial spirit. Just like any other endeavor, there are good days and there are bad. And there are really good days...and there are really bad days.

I often do miss the routine nature of a traditional job. I have blogged several times before that I live my life fairly systematic. For 30 years, I carefully scripted every move. It provided comfort and stability. The traditional route provided security. Being on your own forces you out of your comfort zone and brings a great deal of anxiety.

If I had to divide up how I spend most my time, I would gather to say the chart would look like this:

Coaching	35%
Training	20%
Emails	10%
Dead time	15%
Networking	10%
Meetings	5%
Creating Content	5%

Clearly coaching takes up the most time. In the offseason, I am coaching between 10-12 hours a week for the group. And I typically have 3-4 sessions with personal clients. So that makes about 15 hours a week where I am 'on.' Of course those hours don't include all the time spent developing and planning workouts, thinking about each client's ability to complete them or even scouting locations.

The next bucket is likely my training and recovery. While difficult on most days, I am successful in maintaining about 8-10 hours of training this offseason. The hardest part is training around everyone else's schedule. Typically I do all my training between 9 am and 4 pm. This is really tough on most days. It is very difficult to go for a long run and coach a long session 30 minutes later.

The emails don't stop coming. And that is a good problem to have. It is a very overwhelming feeling to fall behind on emails when you know clients depend on you so much. I try to have a 24-36 hour rule if something needs attention. For new clients, I try to have a same day policy. While this task isn't physically taxing, it takes a toll to come home late and still have an hour a emails when you only want a bed.

Dead time is the thorn in my side right now. Often I find myself with 90-120 minute gaps in the schedule (like now). It doesn't make sense to commute home and back. Often I hit up a panera and try to take care of business. But there are plenty of days where I don't have the mental energy. This results in just trying to chill and relax (as much as one can knowing the work is piling up).

Networking. Business is all about who you know. You have to keep your clients, sponsors and partners happy. I learned in the business world that out of sight is out of mind. You can't afford to let a small business slip off people's radar. That means at least once a week you need to spend time with one of these entities. It might be lunch. It might be just stopping by to talk shop. When people see you, they are more inclined to help. In a business that relies heavily on referrals, every hand is worth shaking.

Similarly, I find myself in a few meetings from time to time. Jessica and I have a standing Sunday morning brunch meeting to outline the weekly objectives. But I also have current and prospective clients wanting to meet and talk.

Finally, when time permits, it is spent creating a publishing content. This is our marketing strategy. Fortunately, you can stockpile many of these efforts. I can take one afternoon and create a month's worth of quality content. Our goal is to publish a blog once a week and interact via facebook no less than three times a week. It is all about keeping your audience engaged. I hope that this area will grow as the business grows.

I wish I could say that it was all swimming, biking and running (not that my body would hold up). But there are too many opportunities and not enough time. This week is a classic example. Sunny, 60 degrees. I hope to ride a few times. But I am not 100% sure it will happen. And if it does, it will be a crammed ride because I don't have time.

But I wouldn't change it for anything. It keeps me busy.

2010 Totals

I knew this slipped by but I will make sure it gets mentioned at some point. I hit all my training goals for the year

Bike:	164h 27m 33s - 3138.44 Mi
Run:	129h 12m 02s - 956.69 Mi
Swim:	72h 20m 05s - 206685.9 Yd

My goals for the year were 3000, 750 and 200k.

This wasn't my biggest year for swimming. But considering the longest race I did was 1.2 miles, I didn't have the need for the same volume. In 2008, I did about 25% more distance.

My cycling was on par with previous years. Obviously, Ironman years are higher but not that much. I did about 250 miles more than last year.

Running was far and away a new high. I ran about 200 more miles than previous years. I think that is a substantial jump. Most of it can be accredited to staying healthy and my run focus to end the year.

The best part is that in both cycling and running, my average speed is faster than the previous year. This year I plan to train a bit differently, focusing a bit more on volume than distance. I am doing this more in response to the job than choice. However, I am very eager to see the results.

January is in the books

One month down. 11 more to go.

As expected, I am not finding ample time to keep this blog updated. I have things to blog about just lack the motivation and energy on most days. Most of my creative thoughts are being put into the FTP blog. Jessica and I are in full content creation mode right now. Tons of stuff to unveil in the next 45 days.

Training is going sufficient right now. I took a week off in the beginning of the month. I did NOTHING for 5 straight days. No trainer. No pool. No strength. I think I needed a rest. And it seemed to help. I feel like I bounced back nicely.

I am marking Monday as my official kickoff in training. I have a half marathon in about 6 weeks. At some point I need to hit my long runs. I WILL run long for the next 5 weeks. I WILL. Last night was the first time since last year that the trainer won. Quite honestly, my legs are fried right now.

Jessica has me working on a posterior chain strength routine that leave my hamstrings screaming for a couple of days. Additionally, I overdid it a bit this past weekend. But...but...but....it was sunny and in the 60s. I bought a new road bike and had to test it out. But I forgot how different the geometry feels and it works a totally different muscle group. Great in the long run. Sucky in the short run. So I started this week with heavy legs. I have a feeling that an ice bath is in my near future.

I am also slowly finding my way to the pool. I have plenty of time to swim. In fact, I have NO excuses seeing as I basically work at the pool or across the street from it. But I like to make excuses. My biggest issue is that I want to swim masters but the times aren't convenient for me. I coach during their early sessions. Then the 9 am class is only MWF. I don't typically work M or F, so I really don't want to commute into town just to swim masters. The masters class by the house has a 9am TT class but I have a personal training client in that slot. SIGH. My life is so miserable, lol.

Overall, I am pleased with January. Taking 5 straight days off hurt but my numbers are still solid. I rode about 40 miles more than last year. And I ran 25 more. My swimming was almost the exact same. Ironically, I took off a week last year in January to recover.

Bike:	12h 26m 48s - 220 Mi
Run:	10h 59m 08s - 81 Mi
Swim:	3h 56m 19s - 12350 Yd
Strength:	1h 20m

I don't have a particular goal for February. I suspect my riding will be closer to 250, my running closer to 120 and swimming around 20,000. It isn't quite go time but I feel ramp up. My first race is an olympic this year in mid may. So I don't feel too much pressure...yet.

Booo....snow

I am the first to admit that I love the snow. I love playing in it. I love sledding in it. And for the most part, I enjoy running in it. But for now, I am over it.

We just had our fourth serious snowfall of the past 2 months. And by serious, I mean enough to mess up schedules or prevent me from leaving the house. The kids were out of school ALL last week due to the storm. They are out again today. Sigh.

I was all excited about getting back to training this week. The first of the week was good but yesterday and today fell a part. At least it will cause me to pick up my swimming a bit more. And I am finding the trainer tolerable (for now).

The worst part of it is that I brought home a nice, new, shiny carbon toy from the bike shop to test. Riding it on the trainer tells me nothing. I need to get in the saddle for about an hour and see how it works for me. Alas, the forecast calls for flurries several times over the next week.

Enjoying some time off

Initially, I seriously entertained the idea of turning my 50 in 50 into 100 in 100. And for about a week, I was on that path. But it seems that life got in the way. I feel like I am battling some tendinitis in my right foot. It hasn't prevented me from running but it is nagging me plenty. I suspect some of it is from the 50 in 50. But I suspect further that it has more to do with my career change.

Prior to coaching full-time, I had an office job. I moved around the office a fair amount but it was far from active. Now, I am on my feet when I work. Be it standing on a pool deck coaching or leading a class in strength training, my body is still making the adjustments. I also have a personal training client that I run with twice each week. So when I calculate my training + coaching + additional clients, I am easily on my feet 10-15 hours more than normal. This is why I think I wake up with tight calves.

So I decided to take some time off. Err...plus life forced it a bit. Last weekend, Jessica and I traveled out to Arizona to attend the BCS National Championship (War Eagle). We stopped off in Sobino Canyon for a run on Sunday afternoon. By the time we arrived back in Nashville on Tuesday, I was beat. Not to mention, we were snowed/iced in.

I took this opportunity to rest and recovery. I did NOTHING for the entire week. My logs are empty for five straight days. I think I needed the break. I taught SpinSanity on Saturday and did most of the workout. I assume I will run sometime today and slowly re-integrate training back into the life.

Taking a break from time to time is really nice. Yes, I was a bit stir crazy from the downtime. But it helped that I was also exhausted. So the added rest was a bonus. Most of us get too caught up in training and racing that we forget rest and recovery are the keys to success. During this period, you body is able to repair itself and make all the adaptations needed to increase your fitness. And it is really good mentally for you.

Now I am not sure, I would necessarily recommend a full week off for everyone. But why not? I like this idea. I wonder if I can take a full week off 4 times a year and let it reset my body to go into the next phase of training.

Resolution Run 5k

No better way to start off the New Year than with a benchmark race. I didn't expect too much from this race seeing that it was the day after my 50 in 50 ended and my legs weren't feeling strong all week. Plus it was on a hilly course.

Jessica and I arrived in plenty of time. The temperature was nice but it poured the night before and was still raining that morning. We stayed dry, in the car, up until about 15 minutes before the race started. And then it was go time.

In my forgetfulness, I left my Garmin at home. I liked the idea of not having my time, but I also knew that I would go out too hard. And I was right. I seeded myself aggressively and went hard that first mile. I knew I was pacing off 17 minute 5k people but I felt great (don't you always). The first mile had the first of the two big hills. I backed off the pace a bit and let the next pack catch me. I came down off the bridge to a first mile split of 6:15. Oops. That was about 20s too fast.

Despite the next section being the relatively flat part of the course, I slowed, along with everyone else, to about a 6:45 pace. The final mile had one more climb and a sharp descent. And I felt every bit of it. The climb hurt. And the descent was too sharp to fly on wet pavement. I wanted to pick it up but I could tell that I had wasted my energy on the first mile. I had a fast cruising pace but no hard kick and no real desire to kick.

Time: 20:22 (6:35 pace)
AG: 3/29
OA: 27/644

Overall, it was a small pr for my 5k. Just not a good race. I still want to get under 20 minutes which continues to elude me. But for now I will take it and hope for the best in the next round.

50 in 50 is D-O-N-E

It's over. Done. Finished. No more.

So my 50 in 50 challenge is finally done with. And not a moment too soon. There were highs, there were lows. And there were plenty of aches and pains. In the end, I nailed 50 runs in 50 days. The breakdown looked something like this:

Total miles: 186.6
Average miles per day: 3.7
November breakdown: 65.3 (19 days)
December breakdown: 121.3 (31 days)
Number of non-running days: 3
Number of two-runs in a day: 3
Average pace: 8:20 per mile

Number of runs under 3 miles: 24
Number of runs between 3-5 miles: 19
Number of runs between 5.1-7 miles: 3
Number of runs greater than 7 miles: 4

Easiest run: Probably the first. Most of the runs were easy. There were very few runs I didn't look forward to.
Hardest run: Hands down the last. I thought this would be my favorite run. I just finished a hard 2 hour ride and I was wiped. I came back to the house bonking and still knew I needed to run at least two miles. It was miserable. I only recall one other hard run where my legs were in so much pain that I really questioned going back to bed.

I have yet to decide if I am going to continue with the program and attempt to stretch it to 100 days. I really like the idea but I fear it will impact tri training too much. Plus I would really like to take a few days off without the pressure of feeling that I need to play catch up. More to come later.

Looking for a Thought

I know I need to blog but I am drained right now. I am blogging much more over on the FTP coaching blog so that has been my primary focus. I am still on pace with my 50 day running challenge. I am only 1 run behind. So far, I am thrilled with the results. I feel like I have a better relationship with running. And I know my running is coming along better than it has in years.

All in all, life is good. Training is starting to pick up more. I am only swimming once a week but I suspect that will change next month. This past week, I started my offseason bike interval plan. I still hate the trainer but I hope to endure it for 60 minutes a few times each week. I am teaching an extended spin class on the weekend so I hope that suffices for the long ride. Goodness knows that the weather isn't cooperating.

Half way home

So far I have made 24/25 runs! Hooray. All the tightness I was experiencing a few weeks ago has subsided. Ironically, it went away the day after the Turkey Trot 5 miler. Maybe flooding my muscles with lactic acid, then my belly with too much food is what I needed.

So fast forward a few weeks and things are still looking good. There is general tightness and plenty of aches and pains. But most of those are normal for me. However, my mileage continues to climb. In November I eclipsed 100 miles for only the third time in the past 5 years.

Thus far, my mileage has peaked at 27.6 miles in a week. Over the past 25 days, I ran 106.8 total miles. My longest run was 9.3 which was actually 3 x 5k with 5 minute breaks. I don't have a specific goal for the next half of the challenge. I do suspect that my total mileage will be around 125 miles. I think my weekly mileage will peak around 32-33 miles. I don't know if I will extend it much further.

Turkey Trot 5 miler

This race might quickly become our Thanksgiving tradition. Different year, better results. In 2009, I was very pleased with my race result. My running was coming along and I had just returned from a vacation. This year wasn't quite the same. My training is consistent but my legs were completely beat. In fact, I am assured that I have a few nagging injuries that are burrowing in. I was confident that at the least, I could replicate the previous years result. I wasn't quite sure how much more the legs would give me.

I started out quick but made sure to hold back. I wanted the first mile to be sub-7 but not by much. I knew the course and starting out slow was going to be key. I hit the first mile in stride, feeling good. We did a quick turnaround and I had the opportunity to cheer on Jessica. The wind also began to really kick up. The race was all about being about to tuck in behind others. Mile two...check.

I wanted to make my move here but I recalled the third mile being the toughest as it was primarily on an incline. Yep, my pace took a small hit but I was still catching people. I began counting places at the final turnaround and discovered that I was about 22nd. I had a few more fish to reel in. I wondered what it would take to make top 10.

On the return I pushed it and quickly caught a handful of people. But at this point, the racers were strung out. I picked off who I could trying to push the pace. When I made the final turn I tried to push it up the hill but the hill was pushing back. I really didn't want to go into defcon heaving. I was running stride to stride with an high school cross country runner. And a few paces in front of us was one more person to pass. We weren't reeling him in until a kid from behind made his move and starting hauling.

Oh crap....here we go for the final 100m. I held off the attack, caught the guy but never regained the position from the other runner. And then I heaved.

Total time: 34:20 (6:52 pace).

2010 Splits
Mile 1-6:52
Mile 2-6:55
Mile 3-7:06
Mile 4-6:52
Mile 5-6:31

2nd in Age Group, 14th overall

12 Days of Running

As opposed to the 12 days of Christmas.

So this task is proving a little more challenging than I imagined. So far I have run 11 of 12 days so I am not falling behind. Instead, my body is having trouble adapting to the new workload. I am sore and tight all over. Some of this is from the increased frequency. The rest is likely from the lack of massage or chiropractic care. Luckily, I have both coming up soon.

I have had to rely on 2 mile runs more than I would like. But in reality, it is the wise thing to do. 7 days a week is a lot of running. Even only running 3 miles a day adds up to 21 a week. I don't want to build my mileage too quickly. In fact, I have a history of my body breaking down when I surpass 25 miles. So the plan is to keep it light.

Over the past 12 days, I have run 46.3 miles. I am very pleased with that. In fact, my mileage over the past three weeks has risen from 22.2 to 24.5 to 26.4. So it is climbing steadily. My goal still remains to reach a steady 35 miles a week. I think I am on pace to build there by mid-January.

50 in 50

Well I am back in Atlanta for an extended weekend. Boy I have NOT missed that drive!!! But it did give me some opportunity to find some quiet time and reflect on some things. In my previous post, I mentioned some of my offseason goals. An additional one hit me during the drive.

50 runs in 50 days. Yesterday marked 50 days left in the year. I wonder if I can run 50 times before the end the of the year.

I see people doing this periodically. Most of the time they try to work up to 100 days or runs. I am always in awe of it. They also comment on how it really jumpstarts their running abilities because the body has little chance to do anything other than adapt.

So with that my goal is 50 runs in 50 days. Notice I am not saying 50 straight days of running. I don't think I can commit to that which means that I will need to double up from time to time. That shouldn't be too much of a problem with the job. The rules are simple--a run must constitute a minimum of 2 miles or 20 minutes, whichever occurs first.

Let's just hope I remember this goal as I move through the offseason.

Finding an offseason goal

I will admit that I am struggling to find a few offseason goals. I am really enjoying unstructured training yet at the same time, I know it is time to get moving and working toward something. But that just sounds painful. (rolls eyes) Plus I am still trying to figure out my schedule. Twice this past week, I had to scrap my training to meet other obligations.

When I lived in Atlanta, training was simple. It was either first thing in the morning or immediately after work. Now, my schedule is different. I have too many options of when I can train. And options are never a good thing.

So I am going to just lay it out there and see where it all falls in March/April:

Strength Training takes the top priority. I prefer to emphasize on this more in the offseason so that I can enter race season strong and balanced. This year, my goal is to train for 20 minutes, 3x a week. I know that sounds simple to some, but I am not talking about 20 minutes in the gym. I am talking about 20 minutes of high-intensity, crossfit style movements. I have the TRX set up outside and by the end of summer I want to be friends with single leg squats, lunges and jack knifes. Throw in a box jumps, kettlebells and burpees and you see why I am less motivated.

Swimming--just get in the pool regularly. Maybe this comes together for me, maybe it doesn't. I don't really feel that I lose too much by not swimming as often in the offseason. However, the aquatics center did just add a 9-10 am masters class MWF so that might become my home.

Bike--Ride, ride, ride. It is almost time to start cursing the trainer. Lately, I haven't focused too much on my power. I let it slide a bit towards the end of summer because I was feeling burned out. But now, I have written two offseason power based cycling plans so it is time to implement them. Also, I will be coaching a few classes each week so that should give me time to get in some solid work. I think my goal will be to ride 300 miles each month. That sounds so easy but it is a stretch for the offseason. I have an upcoming FTP test so that will determine what the offseason goal should be. I still can't reach 4.0 w/kg but I should be able to reach 3.6-3.8 this offseason.

Run--this is where I will focus most of my attention. My big goal is to build to 35 miles a week. It is a slightly arbitrary goal but I think it is in reach. For me, I tend to start struggling around 25 miles a week. So my goal is to slowly build to and then maintain 25 for a few weeks, allowing the body to adapt. Then hopefully I will build again. I really need to focus on my long runs. Right now, they are not happening. I am solid for 4-6 miles on a whim. Sometimes I squeeze in 8. But never beyond that. I want to have a standing 10 mile run for the week. I hope that becomes my mid-to-long run.

Additionally, I want to race two half marys this winter. I want to get that time under 1:30. That means 6:55 miles for the entire 13.1. That also means breaking 20 minutes in a 5k and likely getting under 41 minutes for a 10k. Ouch.

At some point I am sure that I will develop and commit to a few races. In the meantime, I will continue to just keep plugging along and see what kind of results it gets me.

My New Playground

It isn't too often that I brag about places to train. Living in Atlanta for over five years, I really grew fond of 3 different places--Stone Mountain (for a while), the Silver Comet Trail and Columns. IMO, Columns is a special place that will be hard to replicate in any new city. The Comet was unique only in the amount of mileage you could travel. And Stone Mountain had good diversity but it grew old quick.

You know a place is special when the parking lot is full at 6 am in late October. In my short time living in Nashville, I have fallen in love with Percy Warner Park. This is truly a gem to the city and a place that I would HIGHLY recommend to any athlete. It has something for everyone.

The park encompasses over 2,600 acres. On my first visit, Jessica and I simply drove through the park and were in awe of its size and beauty. That was just the tip of the iceberg. On my second visit, I was introduced to the trails that are intertwined throughout the mountainous terrain. 3 trail systems cover distances for all abilities with a 2.5, 5 and 8 mile loop that are all connected. This in addition to 10 miles of horse trails that are available for running too.

The cycling is even more breathtaking, but is not for the faint at heart. The whole park encompasses 11.2 miles of road that is open for cycling. I rode the loop last week and found it plenty challenging. The climbs varied from a gentle roll to a steep pitch. The descents were very technical. What I like best about it was that it isn't an up-down course. You might come down quick and go into another climb so you had to remain sharp.

Finally, there are the stairs. The entrance to the park demonstrates is grandeur and beauty. Awaiting you is a quarter mile uphill climb that involves nearly 150 stairs. The view from the top is breaktaking, that is if you can breathe. The climb is about 350 feet over the final half of the climb. And I can contest that the pitch toward the end is steep enough that running is barely possible. Move over stadium running.

So my workout this morning consisted of a 2 mile warmup run on the road entering the park which is flat, then I stormed the steps and returned. I took a 2 minute break, did the steps again and 2 more miles at a faster pace. My goal is to build this to about 4-5 repeats max.

Take a look at the climb:

Stress and Adaptation

The human body is an amazing thing. I really regret that people aren't in awe of the body the way they should be. I don't think the world's greatest engineers or scientists could ever design something as complex yet simple as the human body.

One of its most amazing features is its ability to adapt. I have blogged before about how you can basically stress the body in a number of ways and it will nearly always respond and adapt. It is really easy to demonstrate this in athletic achievements. Whether it is imprinting certain movements to muscle memory, like a golf swing, or increasing you speed or mileage running, the body absorbs the stress and given practice and the right amount of recovery it bounces right back. What once seemed like a struggle becomes a practical part of your training.

Over the past two weeks, I have experienced this in two ways--sleeping patterns and the ability to get moving in the morning. First, the triathlon coaching business has a standard 5 am alarm clock. Moving from the eastern to central time zone has made this adjustment much easier. While I will admit that the first few days were a struggle, the body as responded quite well. In fact, it has adapted too well. My body knows exactly when it is 4:50-4:55.

The sleeping pattern doesn't surprise me as much as my ability to get out the door in 15 minutes. In the past, I covet time in the morning. I enjoy the slow pace of the early hours. And in many instances (prior to masters) often find myself wallowing in misery about getting out the door. But that seems to be changing.

Most of it is mental because I KNOW I must get moving. There are people that depend on me. But now I hop out of bed, pop in my contacts, get changed and move straight out the door. It really is the simple. The body is adapting to my new set of demands. It doesn't stand in my way.

The flip side of all this is that the body has yet to adapt on the back end of things. I often spend the middle part of the day feeling like a zombie. I am working on figuring out the right amount of small napping that I need to catch my second wind for the evening sessions. And I don't even want to admit what time I go to bed at night. Let's just say that I get a standard 7-8 hours of sleep every night.

And Away We Go....

Life it is a changin...

Things are moving quickly in life right now. I am unofficially a resident of Tennessee. I say unofficially because I haven't moved over all the legal paperwork or finished moving to Nashville. However, it appears that I am hear as full-time as one is going to be. About 10 days ago, I packed as much stuff into my car as humanly possible and made the trek. The rest of the stuff will make it on a return trip.

I am extremely fortunate that my full-time job provides me with some solid flexibility in that I can work from Nashville. The majority of my job is response and research so it is a bit difficult to go make a bunch of new work for myself. Most often I wait for it to come to me. So we have agreed to develop a bit of a transition out that will last until the end of the year.

At the same time, our coaching business is ramping up. Jessica and I have been given a tremendous opportunity to take over a competing business. The coach was looking to leave town and needed to hand off his clientele to a willing and knowledgeable group. Looks like we were in the right place at the right time. So as I am transitioning out of one job, I am taking on another.

I will admit that it is a bit scary--quitting my full-time salaried job in place of a customer driven, semi-seasonal, entrepreneurial opportunity in amidst of an economic downturn. And we will know in a few months if it was the right decision. I am very optimistic that this endeavor will turnout to be a fruitful decision.

For now, it is working long hours. I am up coaching 3-4 days a week from 5:30-7:30 am, then I find myself a nook or travel back home to log hours finishing up a few research projects and then I am back at it from 5:30-8:00 pm. Not quite the glamorous life but it is entertaining. There remain a few last obstacles from making this a seamless transition but for the most part things are running really smooth.

Plus, I hope that all this light, easy volume work will payoff next season.

Busy, Busy, Busy Day

As an athlete, I have been known to workout a bit obsessively from time to time. I remember when I first started training. I felt like everyday I was in an out of the gym working on my fitness. If I only knew then what I know now. Yesterday was one of those days where I maximized (or overdid) my fitness.

It started with a light run in the park. I wasn't sure what I wanted to do for the day but it was too nice to spend indoors, especially since I was a lazy bum all weekend. I did a 10 minute warmup followed by 10-15 minutes of running drills and a brief jog back.

In the early afternoon, I went for a bike ride. I intended to ride for 90-120 minutes but my cycling legs are somewhere in transit. I cut it short right at 60 minutes.

Then I went to coach the group at Music City Runners. I didn't plan on running but the final few people wanted some additional company. The slow pace was much appreciated. I didn't need the additional stress on the body.

Finally, I wrapped up the night co-coaching a strength class. I spent the first 30 minutes just doing some of the exercises but not vigorously. But I did hit the core and stretching routine.

So the day culminated with four different workouts. Guess it is time to come up with a better offseason plan.

When September Ends

This song was made popular a number of years ago by the band Green Day. And for the most part, I found myself singing the chorus all month long.

The month of September was absolutely brutal on me and the body. In those 30 days I did all of the following:

--Traveled to SC to see a good friend and a football game
--Was a groomsman in a wedding
--Traveled to Orlando and visited the Magic Kingdom
--Traveled to Tuscaloosa to race
--Raced an Oly and Sprint
--Traveled to Macon for 2 day meetings
--Traveled to Nashville twice for business

I dare you to find a consistent pattern in which you can train or even eat for some regularity. My diet plummeted. I somehow found the time and energy (when I wasn't driving) to train.

September's totals:
Bike: 13h 39m 12s - 272.1 Mi
Run: 8h 53m 17s - 67.15 Mi
Swim: 7h 24m 21s - 19965.31 Yd

For entertainment value, I sat down last week and developed a color-coded calendar of what my month looked like.



So when September ends was the mantra. Now I hope to resume my regularly scheduled life. Well...sorta. There is moving to another state, quitting my day job and taking over another business. Details, details, details.

(rolls eyes)

Not all Transitions are Created Equally

Saturday morning at Age Group Nationals, I overheard a conversation between an athlete and a referee. The athlete was complaining about the flow of transition. He was arguing that where he was racked (near me) provided a 10-15 second disadvantage over those racked closer to the transition entry/exit. I shrugged it off as nothing more than a disgruntled athlete who didn't like his position.

But after racing both days and having two distinctly different racking positions, I think he was onto something. I was thinking back on various transitions throughout my triathlon career. There seem to be two types.

The first is the long, narrow rectangle in which the entry points are on each end. In this case, the people on the outside are disadvantaged by maybe a few feet. And by that, I mean they have to turn and run to the outside rather than making a straight shot through transition.

The second, and slightly more common. It a more square-like transition. Often the entry and exit are on opposite corners (bottom left; top right). Race officials will direct traffic in such a way to minimize any advantage. That way everyone is forced to run both the length and width of the entire area.

Age Group Nationals was designed differently. This was primarily due to the fact that they also had an ITU race. You see in the ITU race, the transitions are just a straight shot because of the low number of participants and racing style. This meant that for the age group races, the transition ended up being a box with the entry and exit on the same side (bottom left, top left). Now you had a distinct advantage for some athletes over others. This is what the competitor was complaining about.

While I will admit that it isn't exactly apples to apples, let's compare my times from the two races. Same transition, just different racked positions:

T1
Day 1: 1:43
Day 2: 1:28

T2
Day 1: 1:12
Day 2: 0:50

Again, I am not going to say that it is the best comparison. I was probably a bit more focused, less winded on day two from the short distance. And that likely makes up for a few seconds. But, the difference between the days was 37 seconds. That is a HUGE time difference. And I DO attribute most of it to the transition layout.

In most of these situations, there isn't anything you can do about it. In this case, the athlete complained, and probably for all the right reasons. In a short race 37 seconds can often be the difference in a number of places--or slots. But don't remain silent on the issue. Talk to the race director afterwards and encourage them to rethink the layout to ensure competitive fairness.

AG Nats - Day 2

Despite racing the day before and dealing with a few stressful car issues, I was ready for the second day of racing. I gambled a bit on the race by racing the day before but I was fairly certain that given the small number of entries in the M30-34 age group that I could beat out a few people and secure a worlds slot. I basically just needed to finish the race.

I felt good when I got up that morning. On my drive to the race sight I worked hard on mentally dialing into the race. I was definitely in the zone. I made a few remarks to friends but I stuck to myself. I took the bike out for 15 minutes spin and the hamstrings were tired. I hoped it was just the body working out the kinks.

I racked my stuff and despite the rain, found myself ready to race. It has been a while since I have felt like that. This race was likely the last of the year and I was determined to go out on a high note. I walked through transition, not looking to make friends but to size up the competition and think to myself how I am going to destroy them all.

Swim: 750m

Different swim course than the day before. Only 4 waves of about 100 people. I didn't really find good feet to draft from. I did my best to remain aggressive. However, I had the same problem as the day before. Halfway through the swim, I felt beat. The swim was just taking it out of me in a way that I have never experienced. I popped out the water in the middle of the pack, checked my time and prepared for the long run up the hill

Swim Time: 14:09

T1 1:28

Same transition as the day before but a better racking position. Transition gave a HUGE advantage to some competitors over others. Need to write a blog about this.

Bike: 12.4 miles

Boy were the hammies tight. I pushed from the beginning and tried to hold on. The legs were pushing back. I was determined to not get worked over on the bike and was only passed a few times. I did my thing spinning up the hills and pushing it back down. I definitely was not as strong as the day before. With the wet roads, I decided to hold back a bit and not kill myself.

Time: 33:21 (22.4 mph)

Run: 3.1

I was ready to run when I got off the bike. Most of the time I dread it. Not today. And I was on a mission. Run my ass off. And for the first time in a while, I did. I was passed 3 times and probably caught 6-7 people. I was actually running. It started pouring around mile two and I barely noticed. I even had a guy on my tail and I out kicked him for the final 4-600m. I crossed the finish line trying to heave.

Time: 21:21 (6:52)

Total Time: 1:11:08

That was good enough for 7th in my age group. Secured my slot for worlds. And made me feel like I actually raced.

Now onto the off season

AG Nationals--Day 1

Going into this race I had a dilemma. Originally the whole goal of the season was to destroy the Olympic distance race. I trained specifically for it. But when the Sprint distance championship was added to the schedule, I knew I had a better chance to get a Worlds slot in that race. So then do I go all out in the Olympic and trash my body for the next days race?

I made it down to Tuscaloosa Friday afternoon and took care of all the logistics. Dan and I hit transition the next morning around 6:40 and got set up. It was a big field--1300+ with about 100 in my AG. I had about an hour before where I spent the time chatting with my dad and then getting loose.

Swim (1500m)

In contrast to last year, there was NO current to fight. I seeded myself in the middle and let the fast fish go. I found good feet and followed them out to the first turn buoy. But then I had an odd feeling. I was tired. I really felt like I was having some shoulder fatigue which made no sense whatsoever. On the back stretch of the swim I was locked on this guys feet. And he was pissed. It cracked me up that he would power kick every 30-40 seconds to knock me back. It didn't work at all. I rode him all the way to the exit. And he was spent. But I was a bit beat too

Time: 28:38

Transition

Big area but I had a solid marker. Grabbed my stuff and was out.

Time: 1:45

Bike (24.9 miles)

I felt good when I hopped on the bike. I cruised for the first few miles feeling strong. But I kept hearing a noise that didn't sound right. I couldn't figure it out until I hit a big bump in the road. My aerobottle came straight out of the bracket. I secured it with my left hand and wedged it back in the holder. I realized that the strap that secures it was unbuckled. Hmmm. I fidgeted with it for a few moments but wasn't about to secure it. So my contingency plan was to pull off the course at the next median and reattach it. Try getting that velcro to slide through the eye when you heart rate is at zone 4.

I spent the rest of the bike trying to mentally reset. I tried to hold an aggressive pace and felt really good. But I didn't have any pop in the legs. I hammered the downhills and took the climbs relatively easy.

As I approached T2, I knew my goal time of 2:15 wasn't going to happen. I was a few minutes off pace and even my bike came in behind schedule. I wasn't going to make it up on the run so I made the decision to shut it down.

Time: 1:05:48 (22.7 mph)

Transition 2

Got in and out with little trouble.

Time: 1:13

Run 6.2 miles

I convinced myself to run the first mile just in case I changed my mind. I ran a 7:57 and still didn't feel like the legs had a sub-45 in them. So when I hit the first hill, I shut it down. I decided it was time to prepare for the next day. I walked all the uphills and ran the rest. I just settled into a comfortable 8:30-9:00 pace.

I stopped at every aid station and hydrated well. Then I picked it back up and ran. Along the way, I chatted with a number of people. It felt like an easy long run. I felt loose and didn't feel like I was working much at all.

Time: 55:24 (8:53)

Overall: 2:32:xx

I wasn't jumping up and down with the results but felt like I made the right decision. And I didn't think my time was all that bad given the bike malfunction and the fact that I didn't try on the run. Between the two, I am confident that I left 10 minutes on that course. But I wanted to focus on Sunday's event and make sure I secured a slot.