I am blessed---for the friends I have near and far, for my family, and most of all for my amazing wife and two kids. The past year and a half has been, as Dickens wrote in the Tale of Two Cites...."the best of times." (we'll skip the rest of the quotation...). Ironman Arizona 2011 was always a means to an end for me...I think the best way to sum it up is to say it is the end of my introduction to Ironman racing. Will there be more? I hope so...it is now part of who I am. Do I hope there will be more? Absolutely, 100% yes. Do I want to have a ridiculously fabulous family life as well? 1000% yes. This sport has changed me for the better in so many ways, and I would not be who I am today without it. It has taken a very ordinary middle aged man, kind of lost within himself, to a World Championship, to a place where life is grand and there is nothing that I feel I cannot achieve if I put my mind to it.
It's now time to enjoy family, rest, recover, refresh, and reorganize life a bit, but most importantly, discover how I can manage to be an awesome father, husband, and friend to those that are dear to me, and be able to continue my crazy hobby trying to be the fastest triathlete I can be. Since I recovered from my broken/surgically repaired clavicle in April of 2010, my training has defined the word consistent. I don't think I missed more than 4 workouts in 19 months...that covers ~570 days. I need a break, time off, time to recover physically and mentally (a reboot), time to live a normal life, enjoy my new son Andrew, my amazing daughter Sophia, and the most amazing person, my wife. I know, mushy, but what the last 19 months has taught me is that Jenny is an angel...she has given me so much more than I have ever come close to giving her. It's now time for me to give back in bucket loads. I love you babe...I hope you know how much I do.
So, on with the Race Report...
I'll start this one with my friday workouts...an hour spin and a 30 minute run. I had just put on my Zipp Super 9 disc and front 808 Firecrest wheels (tubulars) and was expecting to fly effortlessly on this ride much like I did last year out to the Bee Line and back from transition with fellow AIMP'er Joel Garza. My legs wanted nothing to do with it...they rebelled. They just never 100% recovered from the massive Kona build, Kona itself, and the work we did in the last 6 weeks leading to IMAZ. I skipped the run; yes, it was that bad. I was concerned, which led to the "please deliver my legs" note on Facebook. After at trip to PT for therapy, still no legs...they never arrived. While they got a 'bit" better by the time race day came, this wasn't going to be anything like my previous 2 Ironmans.
Saturday morning after the pre-swim at Tempe Town Lake, I met up with Chris for a pre-race meeting. The conclusion was this: I am going to learn what it's like to just wake up and go do an Ironman, without having the benefit of fresh legs, mental sharpness, and almost any other thing I would associate with "being ready" to take on an Ironman. I was excited though, to see what the day would bring and to see how long I could hold up---the challenge of not being 100% for some reason was very exciting...could I pull it off and have a good race on a sub par day? I went through the rest of Saturday as planned----I had a big breakfast of low GI foods, same for lunch, same for my early dinner. All chased with tons of water, countless trips to the bathroom. I have the pre-race nutrition planned nailed for sure now---chalk that off the list. Spent the day with the feet up watching movies with my mom and Sophia....just a nice lazy day!
This is not a pitty party, this was an experience I would come to cherish. What I didn't know is that I would learn more than could ever learn from a "primed" race; and ultimately have it become one of those races I am most proud of. Yes, I missed qualifying for Kona by 4 minutes and 53 seconds...that is not the end of the world...it is actually refreshing to not have this "event" to immediately start planning for after I was just there 6 weeks ago. Anticipating another long build doesn't sound like fun for 2012...maybe for another year, but last summer took a lot out of me...refresh, recover, rebuild! That 4:53 has started to haunt me...at the pace the guys in front of me were running, that's about 2.5 laps around a track that separated me from a spot. UGH...I left time all over this course. Some of it was absolutely necessary (family), other portions totally unnecessary...oh well, we move on.
RACE DAY
Sunday I was up at 3:45...good sleep, no gitters, just ready to get to work. Got down a huge breakfast of Oatmeal/Protein Powder/Almond Milk/Flax Seeds (my everyday breakfast)...added 2 whole wheat blueberry flax seed pancakes and a banana. Topped it all off with sports drink on the way to Tempe, had a bar an hour before the gun, and nothing but water in that last hour. I was confident I was topped off. The morning was insignificant as I was in my own world...I wrote the following on my hands: COMMIT FIND A WAY YES YOU CAN WHO AM I! (watch this youtube video: Who Am I Speech) I missed the ONE photo (brain fart!), and felt late to the party when I walked over the the swim entrance with 2000+ people already in there wetsuits...mine was in the bag still. Before 5 minutes was up, it was on, I had nudged my way to the front of the swim entrance (no one ever wants to get in the water at Ironmans...weirdest thing!), was warming up, and was greeting nicely by Lisa Keller and Kenny Steil at the entrance...I said my hellos, then took the plunge. Mistake number one was realized at this point although very minor...I forgot to take my Pre-Race Capsules and the Gel I wanted to put down right before jumping in...I don't think this made a difference at all as you will see later. After jumping in, it was a nice little warmup to the start line, where the pros were just about to start their day. They were off, and I took position with the same exact plan as last year...starting front row middle right. As I swam to the line, luck would have it that I had 2 ONE members in a kayak waiting for me...Jayson Harris and Joey Gregan. Definitely nice to have them there as after that point I was going to be loning it for the next 6 hours. I was lined up with a group of fast swimmers...I was right where I wanted to be. I sorely missed the playing of Black Sabbath's Ironman...that track should be a requirement at every IM start (WTC!). Last year the water felt electric when they played it...oh well...WTC take note--play that song---it is an amazing way to start the IM journey! True to IM fashion, the gun went off without warning...let the insanity begin.
SWIM: 57:14 1:22 per 100yd pace (still smiling about this) 13th in Age Group, 93rd overall including pros
(2010 was 59:00---new PR!)
My plan was to let the pressure from behind dictate my pace over the first 200 yards. I didn't go out crazy, but I went with a controlled hard effort. Felt fingers for the first maybe 30 seconds, kept the strong strokes going until the fingers were gone on my feet, then focused on settling into my pace as I watched the fast swimmers lined up on the buoy line set their course. I sat along the right side of that pack swimming my pace not concerned about catching a draft. For me, it's just too hard to efficiently draft in water that you can't see the swimmer in front of you through...the opposite of Kona for sure. I was going by my above water targets, and just cruising along steadily...just on the edge of comfortable/uncomfortable...all was good. After about 300 yards, there wasn't anyone on my right, at all...I had room to the right should it be necessary I thought. I got to the bridge, then got through the turnaround and started heading back, taking a line so far outside that I went under the bridge between the north wall and the first pylon while the pack went buoy line. My line again felt right on...I aimed for the furthest buoy on the right that I could see, and just kept that line, all the while seeing the pack on the left that was starting to dismantle as the race went on. Basically, I kept all the "action" to my left the entire swim...my favored breathing side, so I had a good view of what was going on. I dunno if this line is right or not, but it feels right, and I'm only looking at one buoy for 10 minutes...less sighting required is a bonus in my mind. About half way back, I had to pee...swimming while peeing without stopping is a skill I acquired in this race---zero kick, 50% effort, and let it go ;-) Energy levels were great throughout the swim, the #1 told me I was WELL hydrated...pre race nutrition/hydration was a success! Rounding the final buoy was a great feeling....as I sighted the exit stairs, I wasn't noticing a lot of action at all on the stairs....I was is great shape, the swim was perfectly comfortable, and it just felt like "no big deal." A fast swim is very cool because it gets you out ahead of almost everyone, but it was even better feeling like it was just a stroll...Chris, you are an awesome coach to get me to this level of swimming. To do this with 3 days of swimming a week is incredible. I never thought I would be saying any of that about the IM swim....SWIM....check!
T1: 3:24...T1 PR ;-)
(2010: 4:30)
Seems pretty slow, but only one guy in my age group who finished ahead of me was faster, so I'll take it. With all the running to get through transition, it adds up versus the short, fast T1's you get in local races with everything at your bike-side. Of the top 4 guys in my age group, I took 30 seconds out of them at least, so I was two for two...T1...check!
Side note---a clock would be nice in the tent....my helper told me it was 8:04 (I immediately thought 1:02 swim?? can't be!), and I didn't know my swim time until after the race...I didn't go with a "race timer" on my wrist as I already had a Sally band, a Quest for Kona band and my athlete band....too much clutter! So I left thinking I was already behind, but I really wasn't---this played into my psyche a bit on the bike.
Another side note: Dan Thomas, you are the man, and probably why I had a great T1...I ran through without breaking stride as my bike was ready and waiting for me...VIP service..you rock, and I'll hope to do the same for you in 2012!
BIKE: 5:05:57 NOT a PR... 9th in Age Group, 98th overall including pros
(2010: 5:01:10)
Onto the bike course I go, and I'm actually feeling decent...I start thinking that maybe I'm gonna have a good day after all. The course was barren (good!!). On the first way out I was passing a couple female pros, but more important, I was being passed by some age groupers...2 in my AG specifically. Last year I was "the passer" through this section, but I stayed calm and stuck to the plan, which was to take the first lap very cautious. Chris had told me that I wouldn't be able to race the entire 112 miles, so the plan was to race the last 75-80 miles while taking the early portion "just a bit lighter." Well, Chris is a genius coach and was right on, we had built a massive engine inside of me, and I screwed it up a bit...pushing the wattage up too high too fast...it was only 10W above what we wanted, but I think I paid the price for this later...but back to Lap #1. The first lap was otherwise insignificant other than I delayed my nutrition plan as I felt strong, nourished, hydrated, and really didn't feel like I needed to dive into my nutrition plan of taking something in every 20 minutes to average 300 cals/hr tops. I had a half bottle of Coconut water on my aero bars that I started sipping once on the Bee Line, but then promptly dropped it...butterfingers. My plan was to keep a bottle of water on the aeros fastened with one of those Profile industrial rubber band things---don't try this, it was a bit of a disaster...a hair tie or a bottle cage is the way to go (hair tie in Kona worked perfect---why tinker?). Bryan, it was great to have you at the turn...I looked forward to your comments...but I had nothing to give ;-) As I rounded the Tempe turnaround to finish Lap #1, according to the plan it was now time to push the pace...push the wattage up 30W compared to Lap #1. I got into a good groove and had the number somewhat pegged. I had what I felt was good control over my nutrition and hydration, rode until I couldn't handle the pee build up anymore, then slowed to relieve the situation that was getting in the way of power output. As I did, the guy who I had been working with threw out a nice comment: "your bike is leaking." This was at mile 65...again a perfect time for the pee to happen as I knew I was well hydrated. If dropping one water bottle wasn't enough, I lost one of the two bottles on my rear Xlab setup---my plan to stick with EFS only was out the window now, and I was gonna have to count on PERFORM...ugh. I decided I wasn't going to use Special Needs, and I just went with it...I used PERFORM in Kona and it was alright....but not really as I re-learned on this day. The cardiac drift never came, and I wasn't sure what to do about the lack of HR dropping...I just kept on the wattage regardless, finishing Lap #2 averaging the same wattage as Lap #1 (NOT according to plan!...) and it was about to get worse. As I approached the Tempe turnaround to start Lap #3, I was still with my "pee buddy"...I went for the Jolly Ranchers (Kenny that's what I was fussing over ;-), and both of us were on a bit of a break through the turn. We continued to head back out, and the effort was controlled and I was able to stay above the "floor" wattage we had set for lap 3. I have to add here that I was already 7 capsules of Pre Race deep...that's a lot of caffeine, taurine, malate...! Mile 90 came and went, and I could feel the wheels starting to fall off...I would have panicked a bit, but I was just too tired to start caring...I was cracking mentally all of the sudden. Then, we hit the turnaround and bam, just like last years race, a nasty headwind to fight all the way back to town---the mental status took another hit. I was well into a bottle of PERFORM, and just like Kona, the rib cage cramps were there almost immediately (I think the stuff is good when mixed, but the bottle form is just too concentrated for me). A cramp that wouldn't go away, the nasty headwind...put them together, and you have me riding out of the aeros for the first time all day because it was just counterproductive---aero and LOW watts shifting all over the place, or on the bar at least able to put watts down but being blasted by the wind. The one good note is I passed 2 guys in my age group somehow...the same two who had passed me early on---at least there was some sort of consolation to the way I was feeling. T2 seemed to take forever to reach... I wanted off for the first time in an IM...I was done. The third lap was 8 minutes slower than the first...I obviously raced the first 80 miles versus the latter 80 miles...BE PATIENT and follow the plan! BIKE...no check
T2: 3:48...OUCH!
(2010: 2:51)
I wanted to get out of my cycling shoes when I was passing ASU stadium...I was that done. I hung on for another 60 seconds, slid out of the shoes, did the old flying dismount (but was polite in my handoff ;-). First two steps into T2 had me immediately saying...how the hell am I gonna run (again, never felt this way off the bike before)! They handed me my bag (volunteers rocked...all day long!) and then I hear "KEEP IT STEADY" from Chris who was waiting along the fence...I just about lost it with the humor I heard in that simple comment. I think he chuckled...I know I did because I was anything but steady. I grabbed a seat looked around, and noticed 2 guys in there looking worse than I felt...just blank stares on there faces---good, I wasn't alone, but this is not how I planned on feeling. I did everything I could to just stay in T2...put CEP's on, socks on, shoes, visor, glasses, turned my number belt around---the last 3 items there I usually do as I head out, but I was standing still...still. I was looking out the door to the run course, and it wasn't inviting me...I felt like I had already run the marathon. But off I pushed...3:48 felt like 10 minutes---it should and would have been less than 2 on any other day....T2...no check as well
RUN: 3:32:30 10th in Age Group, 96th overall including pros
(2010: 3:20:49)
Little did I know I was sitting in 9th at this point, almost equal to my IMAZ 2010 time...can we get scoreboards out there??? ;-) A live tracking feed in the tent would be VERY cool. The clock at the Bike dismount was not correct...ugh again and again. Knowing my bike time was 5:05 and not knowing my swim time...I thought I was out of it. I will never race without a race timer again ;-((
I was welcomed to the run course by my mom and Kenny...I was so happy to finally see familiar faces, and it raised my spirits where I needed them most. 100 yards later, you guessed it, time to pee again, and I hit the same port-o-let spot as last year...another break! After the relief, I was now ready to go get it;-) I was greeted now by Joel Garza! Great, a running buddy...just what I needed. We both settled in and I let a gap develop between us...we yo-yo'd a bit, and were eventually joined by another AIMP'er Caroline Gregory...a pro out of San Diego who was running solid. I don't know Joel well enough and didn't want to run side by side thinking I would be holding him back. If I could go back and do one thing different in this race, I would have tried to hang on, settle in next to him. We could have done damage together and motivated each other to get Kona slots...20/20 hindsight of course, but it would have been a good idea.
The original plan Chris had for me was just like the bike...find my legs and settle into Lap #1 without pushing too much, then start increasing the pace on Lap #2, then trying to hold it on Lap #3...."find em, hold em, push em, survive em."
The first half lap was behind me, and the highlight of the race was next...seeing Jenny, Sophia, and Andrew for the first time together on an Ironman race course. Sophia was too small to make it last year, and they missed Kona with the birth of Andrew 2 weeks before. I could have stopped right there and not continued, and not because I was beat up, but because it was just a blast. Sophia handed me a card with a drawing on it, and in return I gave her a lollypop I had been carrying with me...I was smiling and crying at the same time...there was no pain for that 30 seconds...there was not even a race going on. The rest of the first lap was uneventful, and I managed to carry a 7:35/mi pace while stopping at every aid station for 2 cups of coke as my staple, and added in banana, orange slices, and water. This was my routine every aid station...I totaled over 30 Dixie cups of coke, but in doing so probably wasted 5 minutes of time while I slowed to ingest them. I felt like I was balancing the caloric intake pretty well, and a couple of times I overdid it---then backed off the pace till I felt the fullness dissipate (not longer than 30 seconds), then picked it back up and skipped the next aid station. The intake was obsessive, but between the quick jolt of caffeine and sugar, it was exactly what was keeping me moving forward...from one aid station to the next. My hunger was satisfied...to a definite fault (I have a fear of running out of calories; once that happens, you're done)...this isn't a picnic, geez. Jumping back a bit to the end of Lap #1, Jenny was there with another card for me...this time I just stopped, walked with her for a minute as I read her very special note. The course was empty, and for another awesome moment, I wasn't on the course, I was with her, just her, just loving the moment. I was again, in no pain. A kiss, some private words, and I was off, totally rejuvenated from her card and our time. I passed the ONE tent, then Chris, then the start of Lap #2....and into the busy-ness that comes with a multi loop course. I actually settled into a steady pace from there to mile 20, seeing friends and family everywhere, keeping on my nutrition "plan." Chris and I were actually having a blast with this...he knew I was wasted, I knew he knew I was wasted...he kept me moving. What I didn't know was that I was close (like I said above)...close to Kona-ville. The 3 guys in front of me were crumbling at a pace very similar to mine....I know it didn't matter, and probably wasn't feasible with a fairly severe left knee pain when I landed just wrong, and it was almost debilitating on the downhills. While the plan for Lap #2 was to push em and I was somewhat successful, the Lap #3 plan was to survive em, but I was also planning to push em some more, much like I did in Kona finishing with a 7:11/mi pace over the last 9 miles...I just didn't have that on this day---no extra gear, nothing in the tank. But then again, maybe I did, I just didn't dig. I kept saying COMMIT, but nothing came out of it...put me back to the start of Lap #3 and tell me I have 4 minutes to make up on guys running 8:20+/mi, and I would have quickly calculated all I needed was 7:40's to catch them all...yeah, you are saying woulda coulda shoulda....didn't. It wasn't superhuman, it was just a solid effort that was needed.
I think the physical abuse got so bad that mentally I was just shelled...I had put up the white flag long before the final 6.2 miles due to the limited information I had onboard. All the more reason to feel the need to recover, refresh, rebuild and come back stronger for a Kona bid, whenever that may be...that white flag should have never been in on the ship. Insult added to injury, the 7:38 pace over the same section last year is a bit of a slap in the face...another ugh.
My overall reflection of this race is two sided: I am disappointed slightly that I wasn't tougher---but it has made me tougher just the same. I should have trusted the endurance I have built...I ran my "all day" pace on the run. My overall time was 14 minutes slower than last year, and I was 13 minutes slower on the run this year---it was just the wear and tear of the year that started in January and never let up. I should have taken a break mid season...I had tunnel vision towards Kona, but now I understand the need for this break if I am going to race in October and November with 281.2 inside of 6 weeks...maybe I shouldn't have raced in the spring at all---that's what I would have changed. The other side of this is very gratifying...I was 13th, 9th, and 10th respectively in the SBR for IMAZ...I don't think that could be more well rounded. I don't understand how I had the 9th fastest bike split in 35-39...I felt like I was flailing all over the place, and I don't consider myself the strongest biker. To those of you trying to qualify: last year I was 6th on the run and finished 6th, this year I was 10th on the run and finished 10th---do I need to say the obvious? I know I will be working the run big time in 2012---70.3 is the perfect distance for that ;-)
On another note, part of me is saying that I was afraid to go deep into the well and fail. An ego-preservation mechanism I guess. You just have to leave it all out there every time...do the race justice...treat it like it's the last Ironman you will ever compete in, because it just may be the case. But then again, I did leave it all out there and then pushed for more...I ran somewhat steady the entire run and was proud that I pulled off a 3:32 feeling the way I did off the bike. To miss Kona by 4:53 will probably eat at me a bit, but really, I think it is a blessing. I need time off to be what I said in the opening paragraph...this is my hobby, not my job. Another reality is I really got to enjoy this one with my wife, kids, and mom. I like to cry while I race...I dunno why. As I approached the finish, I was sniffling again, just like in Kona when I saw the personal notes coming out of the Energy Lab. I knew Jenny was there waiting, and I knew this time I was going to stop, tell her I love her, give her a kiss, and let her know how much I truly appreciate the gift that she has given me to be able to train the way I do for something I love so much to compete in. I managed to get the "I love you so much" part out, but the rest was too much for me to say, I was just overwhelmed with the moment after thinking about it the last few miles of the run. As I left her in the quiet of the final corner before the finish chute, I just looked at the ground as I ran to the line...missing the hands that were stretched out for high fives. I was amazingly calm---not upset, not let down---just very calm knowing that life is grand from this day forward because I have a beautiful amazing, supportive family to spend the rest of my life with. It wasn't just me running to that line, it was Jenny, my kids, and I running into the next chapter of our lives together. This was every bit of a family wide sacrifice---and I wish we were still in the days of having our kids cross the line with us, maybe even having your loved ones right on the other side of the finish line would be a decent compromise. But, Kleenex I'm sure would need to become a sponsor. There will be more Ironmans, more Konas, but for now, I want to snuggle up on the couch and watch movies, eat popcorn, and play lava monster like my dad did with my sister and I when we were little squirts...but the goggles, bike, and Nikes won't get dusty just yet...I've never been more excited about the future as I am today.
Tuesday, November 22, 2011
Thursday, November 17, 2011
Competitive Ironman Nutrition Plan--the best I've seen
I've been looking for this article for a long time, and happened across it today via a friend's Facebook...posted here just so I have it at my disposal for reference.....
Competitive Ironman Nutrition Planning© 2003 by Ultrafit AssociatesThe following is a suggested guideline for reducing the likelihood of an in-race stomach “shutdown” while eating prior to, during, and immediately following an Ironman-distance race for experienced athletes who are focused on fast times or race placement. If your goal is to finish the race then the pacing instructions here will be too aggressive, but the refueling suggestions may still be effective. You may need to modify this plan to fit your body size, previous race-nutrition experience, and personal food likes and dislikes. The plan you adopt should be refined starting weeks and months ahead of your Ironman race by experimenting in workouts, especially bricks and long sessions, in C-priority races, and, finally, in B-priority races. Don’t do anything on race day that you have not done successfully many times before. Determine how many Calories you will take in during the race and the strategy for doing so. As points of reference, an 11- to 12-hour Ironman burns roughly 6,500 to 7,000 Calories and a 9-hour Ironman uses about 8,000 Calories. Approximately half of these Calories come from glycogen (storage form of carbohydrate) and most must be replaced during the race. Gastric problems are a leading cause of poor performances and DNFs (did not finish) in Ironman-distance races. If your stomach “shuts down” during the race you either 1) went out too fast—poor pacing strategy/control, 2) ate too much solid food, 3) did not take in enough water, or 4) are becoming hyponatremic (low blood sodium level). The following is intended to prevent these occurrences. Prior to Race Day
Another thought from Ryan Bolton, winner of Ironman USA: “When your attitude about the race changes, take in some fuel.” (Translation: Feeling sorry for yourself or angry at the wind (or whatever) is potentially a sign of low blood sugar. Eat.) |
Wednesday, November 9, 2011
Hay is in the Barn...Tank is Topped Off...
So here we sit...the Tuesday before an Ironman. Thinking back to a year ago, I remember having no expectations going into IMAZ 2010...my goal was to finish respectably. I was coming off of shoulder surgery in April 2010 to repair my shattered collarbone, which through a wammy into my prep for that race. Chris wrote a genius plan, we pulled it off, and got to go to Kona. Add the dam collapse last year, and these two seasons couldn't have been more different. Last year I really didn't race at all...didn't even do a 70.3. My year was focused around IMAZ, and I didn't have the fatigue a late season race usually has attached to it--I was FRESH. This year, this is my 2nd Ironman in 6 weeks, multiple Olympic and 70.3s throughout the season, a season which started early with PF Changs Marathon in January. It's been an "all in" type of year...and I can't wait for some rest. Maybe it would have been more ideal to take a break or two in the middle, but that just wasn't on the plan with the prep for Kona taking center stage all summer. Add Andrew's birth 11 days before I left for Kona...my sense of "normal" has been skewed for sure. So, let's see how the 2 races compare...I have trained consistently for 18 months, so I know I am in the best shape of my life....my mental toughness is gonna be challenged.
Back to the task at hand...getting ready for IMAZ. While the training has gone well, the "plan" has been relentless but at least carried out, and the 6 weeks between Kona and IMAZ have been some of the toughest...by design as I told Chris in our season plan that while Kona was an "A" Race, I wanted to really challenge myself at IMAZ and see what I could do. Kona came and went, I noticed a nice gain post Kona in endurance and power, and we kept pushing until literally last night..a 2 hour trainer session with 2 x 30' in Z3/Z4 and a 90 minute run at IM pace or even a bit faster. These runs are always a blast as I end up doing them late, tired from the day, much like I would be doing race day...it is a nice simulation and mentally boosts my belief that I am ready for an IM when they go well, as last nights run did. I do notice a bit of fatigue still in my legs, but with a nice taper from here on out, I should be primed to fire off that start line next Sunday. To compare yesterdays workout to last year...my taper started a bit earlier last year, so my run on the same monday before the race was 20 minutes tops---oh those were the good old days ;-) With a decently light week, 100% trust in Chris getting me to the start line with a full tank and a massive engine, I should be in good shape to destroy everything we have built up for this thing...
I through my race goals out there in a previous post, and while they are "out there," it will take a perfect day to pull that off---but why not shoot for perfect? From history, I have a feeling it will shape up just like Kona or even IMAZ 2010...the swim will be as expected, same with the bike barring any mishaps, and it will all be left to the run---how hard can I push...I want to push myself way beyond comfortable, I just wonder if I have that in me...I imagine a nice nap around mile 15 would be REALLY nice. The Pre Race Capsules will keep the fire burning...hopefully all day. I'm really not wondering though... I will have my hand on the throttle the entire run, teetering on exhaustion the entire time. I was thinking about after the finish this morning while driving to work...I may collapse, I may loose it, I may cry, but I will give Jenny, Sophia, Andrew, and my mom the hugest of hugs knowing that this racing season is over. If you catch the undertone that I am tired, worn out....I am just ready for some recovery...passive recovery!
With this being my third Ironman, I decided on a new approach...race as if this is my last. It may just be, you never know. No one wants to go out with a poor performance--that lingering memory of less than your best...ugh, reminds me of high school baseball when we lost our final game in the league championships...why couldn't I have been a senior the year previous when we won state? Still hung up on that one ;-) Anyways, I'll be carrying this "last race" mentality with me on the run...let's go out with a bang!
Below are some family pics...it's been a bit somber around the house as our dog Tucker had to be put down last saturday night...he was 15 and was a big part of the Swinehart family for years...we miss you Tucker...obey Tata's orders and keep him company ;-)
Back to the task at hand...getting ready for IMAZ. While the training has gone well, the "plan" has been relentless but at least carried out, and the 6 weeks between Kona and IMAZ have been some of the toughest...by design as I told Chris in our season plan that while Kona was an "A" Race, I wanted to really challenge myself at IMAZ and see what I could do. Kona came and went, I noticed a nice gain post Kona in endurance and power, and we kept pushing until literally last night..a 2 hour trainer session with 2 x 30' in Z3/Z4 and a 90 minute run at IM pace or even a bit faster. These runs are always a blast as I end up doing them late, tired from the day, much like I would be doing race day...it is a nice simulation and mentally boosts my belief that I am ready for an IM when they go well, as last nights run did. I do notice a bit of fatigue still in my legs, but with a nice taper from here on out, I should be primed to fire off that start line next Sunday. To compare yesterdays workout to last year...my taper started a bit earlier last year, so my run on the same monday before the race was 20 minutes tops---oh those were the good old days ;-) With a decently light week, 100% trust in Chris getting me to the start line with a full tank and a massive engine, I should be in good shape to destroy everything we have built up for this thing...
I through my race goals out there in a previous post, and while they are "out there," it will take a perfect day to pull that off---but why not shoot for perfect? From history, I have a feeling it will shape up just like Kona or even IMAZ 2010...the swim will be as expected, same with the bike barring any mishaps, and it will all be left to the run---how hard can I push...I want to push myself way beyond comfortable, I just wonder if I have that in me...I imagine a nice nap around mile 15 would be REALLY nice. The Pre Race Capsules will keep the fire burning...hopefully all day. I'm really not wondering though... I will have my hand on the throttle the entire run, teetering on exhaustion the entire time. I was thinking about after the finish this morning while driving to work...I may collapse, I may loose it, I may cry, but I will give Jenny, Sophia, Andrew, and my mom the hugest of hugs knowing that this racing season is over. If you catch the undertone that I am tired, worn out....I am just ready for some recovery...passive recovery!
With this being my third Ironman, I decided on a new approach...race as if this is my last. It may just be, you never know. No one wants to go out with a poor performance--that lingering memory of less than your best...ugh, reminds me of high school baseball when we lost our final game in the league championships...why couldn't I have been a senior the year previous when we won state? Still hung up on that one ;-) Anyways, I'll be carrying this "last race" mentality with me on the run...let's go out with a bang!
Below are some family pics...it's been a bit somber around the house as our dog Tucker had to be put down last saturday night...he was 15 and was a big part of the Swinehart family for years...we miss you Tucker...obey Tata's orders and keep him company ;-)
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| Sophia and 2 of her cousins on a recent trip to Payson |
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| Jenny and Sophia...cuties! |
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| Sophia...er, Mulan on Halloween. Nevermind Derrick in the background |
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| Tucker's last photo, and the only one of Sophia, Andrew, and Tucker together |
Tuesday, November 1, 2011
19 Days to IMAZ!
I just read over my Race Report from IMAZ 2010...it's funny to see how much has changed in one year. I think I had the "tri-education" of a 3rd grader back then. Hopefully I'm now in high school---there's plenty more for me to learn about IM racing for sure.
I just finished the biggest build week for IMAZ...and at 24 days post Kona and feeling this good, I can tell that I was too conservative,or rather, the cramping I experienced, kept me from the crush a marathon puts on the body. The week started 16 days post Kona, and here are the stats: 23:35 total time...(bigger than ever because I moved my Halloween workout into my sunday rest day...had to be done).
Swim: 10,500 yds
Bike: 269 Miles
Run: 50.4 miles
Definitely the biggest run + bike week I have done. 5 runs, with back to back 2 hour runs on W, Th. Then 4,5,3 hour rides on F, Sat, Sun. The 4 hour ride on friday was by far the toughest workout in there...fatigued from running 32 miles within the previous 38 hours, plus the rigors of the work week...it was a slugfest with the concrete, at what felt like a slugs pace (only 72 miles in 4 hours). My route was not the easiest as well...I am a glutton for punishment. But by the end of the week, I was not feeling the almost 24 hours of training load on my body. I have a feeling my body doesn't bother throwing the rebellion towel at me anymore...it's plain and simple just used to the pummeling. Anyways, I passed the test. Time to start cutting back the run and keep the aerobic system primed for the distance by keeping some long rides in there, and cruise into the Absorption Phase (aka the "uneasy" phase for most as you start to question whether you are "losing it" or not...).
Everything is where it needs to be...physically and mentally. BUT I think I need some humor in here to break up the focus ;-)
The hardest part of this "absorption phase" is to control my hunger...I think if I ate to satisfaction, I could put some serious pounds on in no time. The diet is gonna be full of Chia Seeds and Rice Cakes (joking, but not far off!)...they'll be my snack foods versus the cup of trail mix, tortilla with peanut butter, etc. Ugh, holding back on the food is harder than the race itself! I feel sorry for that Thanksgiving meal though...I may need my own bird ;-) I already am eying that Large Pizza I couldn't eat last year right after the race. Can I just get a pie uncut, fold it in half, and devour it in 5 minutes?? To much to ask?
Obviously I am getting ahead of myself...back to pre-race focus. Okay, well then, not much more to say right now as the attempt at humor filled a bit of space, and my mind is somewhat blank otherwise right now...
I just finished the biggest build week for IMAZ...and at 24 days post Kona and feeling this good, I can tell that I was too conservative,or rather, the cramping I experienced, kept me from the crush a marathon puts on the body. The week started 16 days post Kona, and here are the stats: 23:35 total time...(bigger than ever because I moved my Halloween workout into my sunday rest day...had to be done).
Swim: 10,500 yds
Bike: 269 Miles
Run: 50.4 miles
Definitely the biggest run + bike week I have done. 5 runs, with back to back 2 hour runs on W, Th. Then 4,5,3 hour rides on F, Sat, Sun. The 4 hour ride on friday was by far the toughest workout in there...fatigued from running 32 miles within the previous 38 hours, plus the rigors of the work week...it was a slugfest with the concrete, at what felt like a slugs pace (only 72 miles in 4 hours). My route was not the easiest as well...I am a glutton for punishment. But by the end of the week, I was not feeling the almost 24 hours of training load on my body. I have a feeling my body doesn't bother throwing the rebellion towel at me anymore...it's plain and simple just used to the pummeling. Anyways, I passed the test. Time to start cutting back the run and keep the aerobic system primed for the distance by keeping some long rides in there, and cruise into the Absorption Phase (aka the "uneasy" phase for most as you start to question whether you are "losing it" or not...).
Everything is where it needs to be...physically and mentally. BUT I think I need some humor in here to break up the focus ;-)
The hardest part of this "absorption phase" is to control my hunger...I think if I ate to satisfaction, I could put some serious pounds on in no time. The diet is gonna be full of Chia Seeds and Rice Cakes (joking, but not far off!)...they'll be my snack foods versus the cup of trail mix, tortilla with peanut butter, etc. Ugh, holding back on the food is harder than the race itself! I feel sorry for that Thanksgiving meal though...I may need my own bird ;-) I already am eying that Large Pizza I couldn't eat last year right after the race. Can I just get a pie uncut, fold it in half, and devour it in 5 minutes?? To much to ask?
Obviously I am getting ahead of myself...back to pre-race focus. Okay, well then, not much more to say right now as the attempt at humor filled a bit of space, and my mind is somewhat blank otherwise right now...
Wednesday, October 26, 2011
Ironman Arizona 2011 Prep...mojo in full effect
24 days to another installment of Ironman Racing for me...and I couldn't feel more ready. With Kona behind us, I never lost sight of IMAZ 2011 in the run up to Kona...maybe because it is a hometown race, maybe because I had a good experience last year...who knows. I think this race gives me the best chance at performing my best---sleep in my own bed, eat in my own kitchen, no planes, no bike logistics to deal with...the list goes on. There is a bit of uncertainty in my mind (unwarranted I keep telling myself) that I will never have such a smooth day as I had at IMAZ 2010---if they were all that way, I would say I am one of the luckiest triathletes out there, but the sport would not be as rewarding. Simply it's a lot like life can be: what do you do when your body/someone else tells you "NO," those are the moments/experiences where I think we tend to be the most alive. Going in to this race, I know I am much fitter, faster, and more "veteran-ized" this time around, but that invites curve balls to be thrown my way for me to work through this time around. The cramps in Kona on the run were the challenge there, and I have to say the cramps won--enough so to say if that was a qualifying race, I would not have qualified. The mental junkie that I am, I think that was a good thing to have happen. I think I would be too relaxed going into IMAZ if the day in Kona was uneventful...but I do have this "you're only as good as your last race" thing in my head...9:59 is good, but again, not for qualifying...yup, just looked, that would have put me 16th in 2010. The concern is good to have...and I'm keeping the gas pedal floored. Odd thing about being more fit...it tends to hurt more as you expect your body to go faster and further, for longer periods of time. You simply don't have an easier time going faster...it tends to hurt more. Prime example is in my goals for IMAZ this year: 59 minute swim last year? This year, 56 is acceptable, and will hurt more. 5:02 bike last year? 4:55 I will accept as good progress (conditions permitting). I'll stop before I bring up the run...0:56 + 4:55 = 5:51...add in transitions (4:31 + 2:52 = 0:07:23, then trim by 1:00 by putting some giddy up into T1 and T2), and I am sitting right at 5:57:23 to start the run. If I run the same...finish time is 9:17:23ish. IF, though, I go for it, what am I shooting for? 3:10 marathon = 9:07ish....so there's a good number, and now is my goal for IMAZ 2011 (I can't believe I am putting this out there). Doable? Yes. Hard? Extremely. Will it hurt? A ton. Chance in my mind of hitting it: 25% Reason for not hitting it? Pain yes, nutrition problems, also a likely thorn...other curveballs exist, but that's the game within the game. I have a "pipe dream" of hitting 9:00...perfect conditions, perfect nutrition, a huge mental game to deal with the pain that comes with trying to go that fast. And you know that if I am within reach of it, I'll be clawing.
Still can't believe that I am putting this out there...but I think it has to do with keeping myself accountable. It's easy after the race to say "it was a good day" when you simply look at the numbers without putting out there what you think you can do--- I guess I am an open book when it comes to goals and IM racing. In then end, racing for me is all about going to battle with myself...having a clock to record the outcome, a course to complete, rules to follow, aid to eliminate stopping, and an event on a certain day to allow for the "measuring" of "fitness." Wow, I think I am turning into some sort of yogi ;-) Joking aside, I am noticing that this sport is changing the way I look at a lot of things---results are great to work towards achieving, but why stop at qualifying in this case? Why not go for finding what you can do...leave nothing, take everything, and just go for it. The risk of failure I guess is why. "Tin Cup"...why not lay up and take the EZ win versus going for the green on a almost impossible shot? There are those who "lay up" and those who "go for the green," we know where I fall ;-)
So that's all a bit of hogwash ;-) But it's how I am approaching IMAZ...the fire is lit, and I have the drive to go out there again and lay it on the line, and I don't think I am taking it for granted (which is a big worry of mine...this is "just" IMAZ...this is a huge race!). If I could have just one goal this race, it will be to run well--so time to expand on that... I feel like this entire year my run has oddly let me down a bit....every 70.3 and IM I have given in to the pain a bit more than I wanted to. So my goal on the run is one of Chris' mantra's "Find It, Hold It, Push It, Survive It" (or something like that). I think the fear of hitting the wall always creeps in there, but only on the run for some reason. There's nothing like running the first half of a marathon in sub 1:30, then running the second half in 2:00 (which I have done). The finishing time, 3:28 is a decent number (years ago), but looking at how I got there shows the failure. I have that on my mind whenever I think about the IM run, and I've heard many more stories about this happening to people than hearing otherwise. I guess the answer is stick to the physiology of Heart Rate Zones and stay on top of nutrition...that is your best bet! Hitting the aid stations and fueling up on a Gel + Water at one, then alternating with Perform Drink at the next will be my nutrition plan again. Throw in some No Doze (thanks Carlos for the tip!), and I just have to keep the Heart Rate steady at the top of zone 2, and be prepared to go for zone 3 as the marathon wears on---pain! The more I write, the more I end up looking at the swim and the bike as "they are what they are." Bike: plug in the wattage and just keep in close contact to that number. I'm curious if Chris will "up" this target a bit in response to me really wanting to push my limits. I think if I it is up, and ends up being a bit too much, I can still fall back on a "decent" run and finish well...which brings up ANOTHER question. If I am sitting in 4th place in my Age Group, and know I just need to trot in, will I dig in and still leave it all out there when that actual moment comes? I am hoping I will dig, but every muscle in my body will be saying---coast it! That is the battle...but such a good battle to have with yourself!
Anyways, more pyscho babble from me here..nothing new. Oh, and Chris, if you waste any of your time reading this..yes, I think WAY to much...can't help it, but I can't ever rest. Ants in the pants!
Still can't believe that I am putting this out there...but I think it has to do with keeping myself accountable. It's easy after the race to say "it was a good day" when you simply look at the numbers without putting out there what you think you can do--- I guess I am an open book when it comes to goals and IM racing. In then end, racing for me is all about going to battle with myself...having a clock to record the outcome, a course to complete, rules to follow, aid to eliminate stopping, and an event on a certain day to allow for the "measuring" of "fitness." Wow, I think I am turning into some sort of yogi ;-) Joking aside, I am noticing that this sport is changing the way I look at a lot of things---results are great to work towards achieving, but why stop at qualifying in this case? Why not go for finding what you can do...leave nothing, take everything, and just go for it. The risk of failure I guess is why. "Tin Cup"...why not lay up and take the EZ win versus going for the green on a almost impossible shot? There are those who "lay up" and those who "go for the green," we know where I fall ;-)
So that's all a bit of hogwash ;-) But it's how I am approaching IMAZ...the fire is lit, and I have the drive to go out there again and lay it on the line, and I don't think I am taking it for granted (which is a big worry of mine...this is "just" IMAZ...this is a huge race!). If I could have just one goal this race, it will be to run well--so time to expand on that... I feel like this entire year my run has oddly let me down a bit....every 70.3 and IM I have given in to the pain a bit more than I wanted to. So my goal on the run is one of Chris' mantra's "Find It, Hold It, Push It, Survive It" (or something like that). I think the fear of hitting the wall always creeps in there, but only on the run for some reason. There's nothing like running the first half of a marathon in sub 1:30, then running the second half in 2:00 (which I have done). The finishing time, 3:28 is a decent number (years ago), but looking at how I got there shows the failure. I have that on my mind whenever I think about the IM run, and I've heard many more stories about this happening to people than hearing otherwise. I guess the answer is stick to the physiology of Heart Rate Zones and stay on top of nutrition...that is your best bet! Hitting the aid stations and fueling up on a Gel + Water at one, then alternating with Perform Drink at the next will be my nutrition plan again. Throw in some No Doze (thanks Carlos for the tip!), and I just have to keep the Heart Rate steady at the top of zone 2, and be prepared to go for zone 3 as the marathon wears on---pain! The more I write, the more I end up looking at the swim and the bike as "they are what they are." Bike: plug in the wattage and just keep in close contact to that number. I'm curious if Chris will "up" this target a bit in response to me really wanting to push my limits. I think if I it is up, and ends up being a bit too much, I can still fall back on a "decent" run and finish well...which brings up ANOTHER question. If I am sitting in 4th place in my Age Group, and know I just need to trot in, will I dig in and still leave it all out there when that actual moment comes? I am hoping I will dig, but every muscle in my body will be saying---coast it! That is the battle...but such a good battle to have with yourself!
Anyways, more pyscho babble from me here..nothing new. Oh, and Chris, if you waste any of your time reading this..yes, I think WAY to much...can't help it, but I can't ever rest. Ants in the pants!
Monday, October 24, 2011
Diarrhea of the Mental Game---My Version
I came across this statement in a Lava Magazine article this morning, and while the article itself sparked my interest (I am a mental focus junkie come race time...), "conquering the mental" is just as important as swim, bike, run, nutrition...
"Competition in and of itself can be daunting. You avail yourself to comparisons with others in a confined set of rules. Your abilities, be they strong or weak, are put forth for judgment. This can be a tremendous undertaking for the human ego. How an athlete perceives the environment of the competition, and how it makes them feel is fundamental to mental fitness. Those with strong mental fitness can adapt to any setting, and either take full advantage of it or, at the very least, be completely unaffected." (Lava Magazine, "Mental Fitness," 9/21/2011) (don't question my bibliography skills, they always sucked...).
The mental game is huge but I've never really looked at triathlon in this way, which is why I posted this. For me it has always been a mental battle within myself--what I can do to succeed and reach that finish line as fast as I can, period. Racing, especially over the past year, has not been about winning, trying to win, or all the same, losing. Yeah, it is fun to go fast and faster than "almost" everyone else, and I'm sure there have been a few times this year when, if the situation arose, that I wouldn't have dug deep to keep a position in a race...but I think the comparison to others, and the "ego issues" just don't enter the mental side of racing for me. I follow pro triathlete blogs, and the one thing I have noticed a lot, is that they are mental studs...using songs, quotes, experiences, even having "folders" (Macca) that they draw upon at every turn of the race course. I tend to use family, songs, and am developing a bit of a folder system to keep it organized in my wacky head. Family is definitely the focus for me though. After watching SOMA 70.3 with Jenny, Sophia, and Andrew (well, he slept ;-), I found out that, while it can be very boring to watch a triathlon, that my family is more amazing than I thought. When we woke up and I asked Sophia if she wanted to go watch a race, the first thing out of this little 3 year old was "are you racing papa?" When I told her I wasn't, she wouldn't take "I'm not" for an answer, which really told me how big of an effect "her papa" racing has on her at 3 years old. All the more reason to want to get back to Kona (= most exciting race event to watch anywhere!) so she can "watch papa." The same goes for Jenny...after I put her through the ringer on saturday with all sorts of things, she was chipper for going, and we made a day of it, and get to see our brother in law Scott beat himself silly at SOMA while we were there. We had a great day, and it was nice to "spectate" while my ONE teammates clinched the Team Championships as well. So, if you can't tell, racing for me is to hear their cheers, see their faces, make them proud, and make all those hours away mean something...so, find out why you really race, and I imagine your performance will improve just by having a purpose---it works amazingly well for me and it IS my mental game.
A little off topic, but this past weekend I rode with a AIMP'er who came down to check out the IMAZ course, Joel Garza...and oddly enough, I was thinking about the following while riding. For as long as I can remember, I've never been a good athlete when it comes "practicing." Back in the heyday playing soccer and baseball, I always remember not really excelling on the practice field, which ultimately ended my baseball "career" after a week of tryouts at UC Davis. I remember it vividly...how was this 5 foot nothing, 170 nothing going to compete for a spot on the team when I am rotating in at first base with 7 guys who were all 6 foot something, 200 something...I mentally checked out of baseball inside of the first day. BUT, that end brought on the beginning of running for me, which led to Triathlon in 1995.
That is the great thing about triathlon (for me)...there is no set "advantage" that I feel someone else has over another athlete, unless you are at the extremes (well, maybe this is my way at getting back at those 6 foot something, 200 lb something guys standing on first base...) But, let's face it, your body in this sport is your weapon---I am 5'11" 165 lbs...I'm 10 pounds lighter than I was when i was cranking along in triathlon in the late 90's. So, in the same breath, I guess I could say I found a sport that fits my build. So, mental victory number one...you may be faster and have more talent, but we are both driving sports cars ;-)
When it comes to training for triathlon, I kind of feel that I don't have much to show when practicing/training. I feel I'm super steady, but I'm not the guy attacking on the bike (at all), swimming sub 1:20 in the pool (except for anaerobic intervals), and killing the run. Everyone else can have those victories in training...it's not important to me, and actually is working against you if that is how you approach every workout. I have recognized that IM training/racing is all about building an aerobic diesel engine. If the goal was to simply get faster, then intervals would be the choice, but they would serve relatively little improvement for someone like me for IM training. I am always thinking "build a huge aerobic platform" that allows me to train long, recover, and stay healthy. When the short races come, Chris throws in some nasty intervals to get the speed going, but mostly, we focus on that platform of what IM racing is all about. I feel like I have so much to "fall back on," so many "layers of endurance." Mentally, I use this "platform idea" to my advantage, and has become one of my biggest "You Got This" supporters. I think that is why IM racing becomes a lifestyle for those that are really into it...it's not just getting ready for a race, it's living it. While that heads off that mental topic, nutrition day to day, taking care of your engine optimally, resting/recovering, offseason training all play into the mental game. to quote Chris again (even though i am competing with myself...mostly ;-) "What is your competition doing in the offseason??" When it comes to qualifying for IM, your competition for that coveted qualifying spot is NOT taking it easy from here until 12 weeks before your first race in the spring. They are base training, working on their mechanics (stroke, pedaling efficiency, running gait) to be as efficient as possible when the season arrives. I've said this a ton (directed at Joel Gerber ;-) "every saturday is not race day." I guess my point is: stick to your plan...nobody gets an award for winning that climb on the Saturday morning ride.
I also hear a lot of triathletes say they need "offseason" to re-ignite the fire. I don't get it! You mean lose that base, then pick up and "get back to even" when the season starts? Then you enter a race and that guy that you owned is now beating you? It wasn't anything more than the offseason "break" catching up to you and making you pay for it. I'm not saying you have to do 4-5 hour rides; 3 hour rides are plenty, 1 to 1.5 hour runs are more than enough, and of course keeping the feel in the water and stroke mechanics are huge. Offseason running, I know, is not fun when it's freezing out, but remember, especially if you live in AZ with me; most triathletes are snow shoeing this time of year! I guess what I am saying is ...check with yourself why you do triathlon (of course I am talking to those on the bubble versus those of you that do triathlon for fun/social and those that are "so type-A" like me ;-)
If you haven't read Macca's book "I'm Here to Win," read it. He dives into himself, as well as his competition, and what he has noticed and how he has used that information to his advantage. His term, "mental milkshake," is definitely overused in my vocabulary nowadays. His is a master mental edge junkie---"kill or be killed!"
So...a little diarrhea of the mind in this diary entry...I've been wanting to post something like this for a while...focus on your mental game!!
"Competition in and of itself can be daunting. You avail yourself to comparisons with others in a confined set of rules. Your abilities, be they strong or weak, are put forth for judgment. This can be a tremendous undertaking for the human ego. How an athlete perceives the environment of the competition, and how it makes them feel is fundamental to mental fitness. Those with strong mental fitness can adapt to any setting, and either take full advantage of it or, at the very least, be completely unaffected." (Lava Magazine, "Mental Fitness," 9/21/2011) (don't question my bibliography skills, they always sucked...).
The mental game is huge but I've never really looked at triathlon in this way, which is why I posted this. For me it has always been a mental battle within myself--what I can do to succeed and reach that finish line as fast as I can, period. Racing, especially over the past year, has not been about winning, trying to win, or all the same, losing. Yeah, it is fun to go fast and faster than "almost" everyone else, and I'm sure there have been a few times this year when, if the situation arose, that I wouldn't have dug deep to keep a position in a race...but I think the comparison to others, and the "ego issues" just don't enter the mental side of racing for me. I follow pro triathlete blogs, and the one thing I have noticed a lot, is that they are mental studs...using songs, quotes, experiences, even having "folders" (Macca) that they draw upon at every turn of the race course. I tend to use family, songs, and am developing a bit of a folder system to keep it organized in my wacky head. Family is definitely the focus for me though. After watching SOMA 70.3 with Jenny, Sophia, and Andrew (well, he slept ;-), I found out that, while it can be very boring to watch a triathlon, that my family is more amazing than I thought. When we woke up and I asked Sophia if she wanted to go watch a race, the first thing out of this little 3 year old was "are you racing papa?" When I told her I wasn't, she wouldn't take "I'm not" for an answer, which really told me how big of an effect "her papa" racing has on her at 3 years old. All the more reason to want to get back to Kona (= most exciting race event to watch anywhere!) so she can "watch papa." The same goes for Jenny...after I put her through the ringer on saturday with all sorts of things, she was chipper for going, and we made a day of it, and get to see our brother in law Scott beat himself silly at SOMA while we were there. We had a great day, and it was nice to "spectate" while my ONE teammates clinched the Team Championships as well. So, if you can't tell, racing for me is to hear their cheers, see their faces, make them proud, and make all those hours away mean something...so, find out why you really race, and I imagine your performance will improve just by having a purpose---it works amazingly well for me and it IS my mental game.
A little off topic, but this past weekend I rode with a AIMP'er who came down to check out the IMAZ course, Joel Garza...and oddly enough, I was thinking about the following while riding. For as long as I can remember, I've never been a good athlete when it comes "practicing." Back in the heyday playing soccer and baseball, I always remember not really excelling on the practice field, which ultimately ended my baseball "career" after a week of tryouts at UC Davis. I remember it vividly...how was this 5 foot nothing, 170 nothing going to compete for a spot on the team when I am rotating in at first base with 7 guys who were all 6 foot something, 200 something...I mentally checked out of baseball inside of the first day. BUT, that end brought on the beginning of running for me, which led to Triathlon in 1995.
That is the great thing about triathlon (for me)...there is no set "advantage" that I feel someone else has over another athlete, unless you are at the extremes (well, maybe this is my way at getting back at those 6 foot something, 200 lb something guys standing on first base...) But, let's face it, your body in this sport is your weapon---I am 5'11" 165 lbs...I'm 10 pounds lighter than I was when i was cranking along in triathlon in the late 90's. So, in the same breath, I guess I could say I found a sport that fits my build. So, mental victory number one...you may be faster and have more talent, but we are both driving sports cars ;-)
When it comes to training for triathlon, I kind of feel that I don't have much to show when practicing/training. I feel I'm super steady, but I'm not the guy attacking on the bike (at all), swimming sub 1:20 in the pool (except for anaerobic intervals), and killing the run. Everyone else can have those victories in training...it's not important to me, and actually is working against you if that is how you approach every workout. I have recognized that IM training/racing is all about building an aerobic diesel engine. If the goal was to simply get faster, then intervals would be the choice, but they would serve relatively little improvement for someone like me for IM training. I am always thinking "build a huge aerobic platform" that allows me to train long, recover, and stay healthy. When the short races come, Chris throws in some nasty intervals to get the speed going, but mostly, we focus on that platform of what IM racing is all about. I feel like I have so much to "fall back on," so many "layers of endurance." Mentally, I use this "platform idea" to my advantage, and has become one of my biggest "You Got This" supporters. I think that is why IM racing becomes a lifestyle for those that are really into it...it's not just getting ready for a race, it's living it. While that heads off that mental topic, nutrition day to day, taking care of your engine optimally, resting/recovering, offseason training all play into the mental game. to quote Chris again (even though i am competing with myself...mostly ;-) "What is your competition doing in the offseason??" When it comes to qualifying for IM, your competition for that coveted qualifying spot is NOT taking it easy from here until 12 weeks before your first race in the spring. They are base training, working on their mechanics (stroke, pedaling efficiency, running gait) to be as efficient as possible when the season arrives. I've said this a ton (directed at Joel Gerber ;-) "every saturday is not race day." I guess my point is: stick to your plan...nobody gets an award for winning that climb on the Saturday morning ride.
I also hear a lot of triathletes say they need "offseason" to re-ignite the fire. I don't get it! You mean lose that base, then pick up and "get back to even" when the season starts? Then you enter a race and that guy that you owned is now beating you? It wasn't anything more than the offseason "break" catching up to you and making you pay for it. I'm not saying you have to do 4-5 hour rides; 3 hour rides are plenty, 1 to 1.5 hour runs are more than enough, and of course keeping the feel in the water and stroke mechanics are huge. Offseason running, I know, is not fun when it's freezing out, but remember, especially if you live in AZ with me; most triathletes are snow shoeing this time of year! I guess what I am saying is ...check with yourself why you do triathlon (of course I am talking to those on the bubble versus those of you that do triathlon for fun/social and those that are "so type-A" like me ;-)
If you haven't read Macca's book "I'm Here to Win," read it. He dives into himself, as well as his competition, and what he has noticed and how he has used that information to his advantage. His term, "mental milkshake," is definitely overused in my vocabulary nowadays. His is a master mental edge junkie---"kill or be killed!"
So...a little diarrhea of the mind in this diary entry...I've been wanting to post something like this for a while...focus on your mental game!!
Tuesday, October 18, 2011
Post Kona...looking back...
What if the winds were like this on Race Day ;-)
In Kona, they don't award you your "place" by the amount or quality of your training...so for me to say (in a dopey voice), uh I trained "X" so my result should be "X" is naive if not completely ridiculous. Anyways, this follow up post was brought on by reading TONS of other race reports from Kona this year...all of which were written by athletes far superior to me, and also those I learn the most from...two in particular are Chris Hauth Race Report and Leanda Cave's Race Report. Chris and I had very similar days, although I went in to the day feeling perfect versus he who felt overtrained a bit. We both had the "intercostal" cramps big time, and while his goal was an Age Group podium or better, we both had loftier goals in terms of finishing time as it related to the conditions AND our issues. His RR prompted this entry...and mainly this line " accept mediocre results and quickly your success in athletics becomes a boring string of average results." That sums up my life in sports---except the definition of mediocrity is a subjective term (Divine Discontent). While Chris is percolating over a 9:26ish finish, I am somewhat doing the same over a 9:59. I know, this is my first Kona, I did enjoy it, my swim was good and learned a lot to get faster there(simply by a different start strategy) but if you told me I would swim a 1:03 pre-race, I'd be happy; my bike was okay and I know what I can do there as well (get those watts up, focus on nutrition---both a bigger breakfast and more calories, especially after mile 75), and just like the swim, if you said I'd ride a 5:07 I'd be ecstatic. BUT, it's this run that I am a bit hung up on...I stopped racing at mile 2 and started surviving. It was not my lack of training, giving up, not necessarily my nutrition to blame, it was just a thing that happens when you put yourself into ultra-endurance events...it's what makes IM a game. Who knows, what if I never cramped up, but continued to push the pace, blowing up when I hit the Queen K, THEN walking for 16 miles like I saw a few athletes do---at least I chalked up my losses and put them behind me as I left Ali'i...I guess. This is what makes this all so addicting (yeah I said it...).
Could I be a "One and Done" Konite? I hope not...and that is what has me feeling the buzz for IMAZ 2011. I'll have my NO-DOZE in hand, because I hear I am gonna need it just to stay awake in the late hours of the race ;-}
So I guess what I am saying is I am not unhappy with my finish or time, but wishing I just got to race the entire race with the fitness I had going in....race the entire race! I could say I finished strong and passed a ton of people, but I could also say I passed a bunch of people who had passed me earlier in the run, and a 3:41 marathon was doable even if I would have left it all out on the bike course instead of riding correctly to be able to run the run I knew I could do, only to then lose that advantage with cramping issues. Okay, done now...I am moving on from talking about "them." Sorry for the rant and my need to post more on the subject, but I know I will read this post hopefully in 11 months in prep for Kona 2012...we can hope and dream, and it worked once, so why not again? The definition of sanity is to do something the same way and get the same results...I think ;-)
No matter the conditions on any given day, I just want to see what happens on a day where my fitness is truly tested...where my quads scream for me to stop, where there may be blood oozing from my shoes. I think until I hit that kind of day, I will feel that I have not found that "inner core" of what I am made of, and what drives me to race the Ironman distance.
Here's my notes for the Kona's of the future:
Pre-Race: get there Monday or Tuesday and stay after longer
Pre-Race Food: plan dinner the night before and pre-race breakfast A LOT better...being away from home affects you more than you think! Ultragen---get lots of it!
Swim: start in the front row unless my swim training has been less than adequate, and don't start on the inside unless I can beat the rush to the inside from the outside swimmers. Some say start in front of the floating car, and go hard the first 200-400 yards, just gotta train for that.
T1: put your shoes on the pedals! Flying mount!
Bike: Nutrition/Hydration....construct a more solid plan and stick to it. Always have calories on board, lots of them
Bike: Don't be afraid to push the pain! Keep the watts up, but of course you need the fuel on board to do that.
Ali'i Run: take advantage of how I feel, but hold back plenty to make sure the body is in check off the bike, then start building into pace, knowing that you are going to push the pace on the Queen K and pass everyone you can coming back...as long as you haven't killed urself on the Ali'i section, this should be doable.
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