Training is in full swing...especially after this past weekend. Last week I trained 14.5 hours (11,300 yds swim, 161 miles bike, 26.6 miles run), up from 11.5 hours the week before (6250 yds swim, 170 miles bike, 11.3 miles run---post Marathon week!). The weekend was a "wake up call" with all of the 11,300 yards swimming coming in workouts on thursday, friday, sunday---my shoulders, lats and traps were tired! I also had a nice 4 hour ride on saturday without a single stop for anything over a red light pause. After finishing the final step of sundays run, I felt a bit punished! It's a good kind of punishment, if I could say so myself. My body recovered quickly, and is ready for more after mondays day of rest---but the next 6 days have me on the ropes for 17 hours of training for the week.
Looking at my workouts, I can see that Chris is pushing me to another level already, especially on the swim, but also a bit on the bike and run as well. There's an extra swim and run workout this week versus the same week in 2010...I am expecting this for the duration of 2011---I am not convinced there are more boundaries for me to break through. They will be on the brink of impossibility, but that's what this is all about for me...to push my own envelope, not to failure, but to places I don't know exist.
I'm back to focusing on my workouts much like it's a job...I always get a smirk on my face when someone asks me about my workouts; I think it is mostly because I know they will have a hard time comprehending them, and think why the heck I am doing it at all. The smirk behind it is my mind saying "I know you're going to think this insane but...(enter the weekends workout here...). I really have no answer to their comment of two words: "you're insane." Mainly, it is! And sometimes it's a slugfest with myself---a part of me is victorious (usually the mental side), and part of me goes down with the punches (muscles mainly here)....I guess that is what it is all about. Overcoming that mental challenge time and time again---telling your body it can't quit, it can't give up, and then backing that up by charging up some hill on the bike, finishing that last mile of a long run, or getting every rep in with consistency in the pool---that I think is what toughens you up both for the battle/challenge to follow at a race, or, for that matter, at work, at home, or driving down the road.
I seem to be writing a lot about the mental side of things lately...I think I have figured that once you get to a certain point, your mental toughness is what leads to success or failure. I believe in Kona that will be the difference between having a great race and "just finishing." I'll just keep logging the miles and challenging my toughness to the point that, come race morning, I've dealt with the struggle over and over again in training, now, I'm tapered, fresh, fast, fueled, and ready to fly....let's see if this becomes reality over the next 9 months!
Cheers,
Erik
Monday, January 31, 2011
Tuesday, January 18, 2011
PF Changs Marathon Race Report
First of all, I had a blast! Yes, marathons are painful with intense misery thrown in, but being able to run with friends is my new prerequisite for future marathons. I ran with a good friend (Dan Cadriel), and his buddy Craig Morton. Dan has done PF Changs consecutively for years, all around the 3 hour range...some under, some just over. Craig is newer to endurance sports, and was looking to improve 45 minutes from his first marathon...the goal time was 3 hours for those guys, and I decided to jump in with them about a month ago. I based my goal time on two things...first, I had someone to run with, and second, 3:00 is 20 minutes faster than IM AZ marathon (which is the goal "standard" between the two "types" or marathons). I have been using First Endurance products religiously leading to the race, and Pre Race helped me out at points through this race (I carried a fuel belt flask for the entire race with Pre Race and EFS mixed)---their products are always amazing, and may be why I was able to get to this day feeling fast and fresh and have the day that I had for this race.
My training was pathetic---only 2 runs of 2 hours, and both were failures---GI problems on one, and was just too tired from a long day at work on the other (Brick workout: 9 hours of work straight into 2 hours running...the hardest brick!!). Neither one was faster than a mid 7 minute pace---and I'm going to try to run 6:52/mile? This was going to hurt or break me, or both! So, the 3:00 goal was a pipe dream in my mind going in...last weekend I considered switching to the half, and I had delusions of just quitting half way through because I feel so "out of shape" for trying to run this hard. I didn't feel like I was doing the right thing by trying to run 3:00 with the big year ahead, but I am not one to back down from the challenge---one of the many things I learned from this race!
So here's the Report:
I met up with a bunch of buddies, including John Dean, who was running the half with his daughter Amanda (how cool that must have been---Sophia and Jenny, we're doing that in 15 years!), Dan, Bryan Dunn and his wife, Craig, and Derek. We warmed up in the "Warm Zone" provided by Red Rock Co, which made the morning very pleasant in a 70 degree tent versus the 44 degree start line. My GI system was in full working order, as I made a "pit" stop with Craig as we guarded for each other, if you catch my drift ;) Off to the line, we met up with more buddies...so it was Dan, Craig and myself going for 3:00, James Bruce going for 3:20, and Chris Bergeron going for 3:15, as well as Michael Sullivan with a friend of his whom he was "pacing."
The gun fired, and we were off! Good news through the first mile: 7:00 on the dot. It is soo hard to hold back at the beginning of races with all of the energy a race gives you. In the first 10 miles I was a little ahead of Dan and Craig as I latched on to a group of 4 (all from high elevation country in Colorado). The miles flew by, I was feeling decent! Pace was right on target for every mile, averaging 6:52/mile through 10. (10K: 42:38/6:52 per mile) The "GI" system acted up again as I rounded the corner at 24th St & Camelback in the Biltmore...so it was off to the porto potty at the next aid station. Let's skip that minute, and then I was back out there, and thankfully Dan and Craig were about 30 yards up the road---perfect! So this is where the fun began! I caught up to them with a bit of an "interval," and was feeling light ;))) We were now heading into the part of the course I hate (and Dan too)...but first, we hung a right onto 44th St---actually a nice downhill, down wind section where the half way point is: (half marathon stats: 1:30:25/6:54per mile)--considering the bathroom stop, I was good, but we were behind! Worse yet, the left hand turn onto Oak St and then working our way up Indian School is just tough---from mile 14 to 18 you just have to put your head down and dig in. Thankfully, we saw some local triathletes along the way (Karen Lewis, Brian Henry, Tracy Britton), and when running with Dan, it seems like someone every 1/4 mile was saying "way to go Dan"....he is truly a celebrity! Two years ago, this is where I started to fall apart after going out in a 1:28 for the first half, so the demons were there (finished 3:28 that year---2:00 second half, ouch! A big blister was the culprit on the ball of my right foot).
So Dan, Craig, and I made it through this section with some grit---the end of this section being the right hand turn off of Indian School and down "the chute" of downtown South Scottsdale. We were starting to pass a bunch of people at this point, which continued all the way in to the finish--great pace! At the same time, this is where we started to lose site of Craig, and we just couldn't risk waiting for him to catch back on, so we elected to just go. By this time, the sock in my right shoe was starting to feel like sandpaper---I knew a blister was brewing in the same spot as it did in 2009, but this was not going to slow me down this time. The miles were taking their toll, and at mile 20, we calculated that we needed a 42 minute last 6.2 miles to go under 3:00...very tough, but in reach. We saw other friends, the Fullers (conspicuously hanging out at Zorbas Adult Shop...hmmm), which gave us a boost (for about 10 feet), and then it was back to the insanity that this part of the marathon brings. There is just something about this distance and the miles after 20 that just get to your head---I think the marathon does not begin until mile 20---the pain and muscle fatigue just goes through the roof. Add the now quarter sized blister on the ball of my right foot (again! exactly like in 2009), and I was at war. Dan is strong, period. Without him, I think this is where I would have cracked, and I actually did at mile 23.4. BUT, this was a very important part of the race---and the part of the race that I will forever take with me when the going gets tough. We were coming up to an aid station and I mumbled to Dan that things were just getting "mental." I tend to slow to a jog to get liquids down, and decided that I really needed this aid station---I took in a Gu as we approached, then slowed to take down 2 cups of water along with 2 over the head...I was in deep---well past previous limits I had not crossed in this lifetime. Dan now was 25 yards ahead of me, looking solid as ever, and I had a decision to make---and I chose to push through even further into my psyche. I rounded the corner leaving McClintock behind and onto University...the home stretch was upon us. Steve "Fresh n Loose" Rink was there yelling at Dan, and I knew it was time to go---Steve got sight of me and started yelling at me. I knew he was going to be out there, and at least 3 times through the day I told Dan that we were going to need him, and that was an understatement. I was in 5th gear, and now I was in overdrive--and with 1.2 miles to go. I skipped that final aid station and just focused on catching Dan---I just wanted to cross the line with him after all we battled through---a finish line pick of us together drove me to his side as we made the final turn into the finishing 0.2 miles...the clueless spectators who cut in front of Dan didn't help his mojo :((
We made it! We went to battle with that course, and I came out of it with a lot of things, but most importantly, an unspoken bond with Dan Cadriel....he's just a SOLID guy, in every way. I'm sure I will use the memories in Kona when it starts getting ridiculous, and I hope I will have Dan there to battle with me (no pressure Dan, but you WILL qualify at IMCDA--your run is already there, and your bike is not far behind---work that swim!).
I went into this race totally unprepared; from a lack of training, to no specific nutrition plan, to GI issues because of it, to running in shoes I hadn't run more than 200 yards in (see below)...but I came away with so much "data" personally that I feel like I broke through some boundaries I thought were unbreakable---and I don't recommend following this game plan! I've heard it a thousand times: pros are able to deal with the pain better than the amateurs. With that being
said, one of my goals for endurance racing and in life, is to handle
what life throws at you--and come out a better person...hopefully!
Chris told me going into this one: "Don't expect much" ...I didn't, but
I came out of this one a better athlete and a stronger person for sure.
It's now 2 days post race and I'm feeling back to normal, the blister has
given in and I'm looking for to the build for Tri season!
My training was pathetic---only 2 runs of 2 hours, and both were failures---GI problems on one, and was just too tired from a long day at work on the other (Brick workout: 9 hours of work straight into 2 hours running...the hardest brick!!). Neither one was faster than a mid 7 minute pace---and I'm going to try to run 6:52/mile? This was going to hurt or break me, or both! So, the 3:00 goal was a pipe dream in my mind going in...last weekend I considered switching to the half, and I had delusions of just quitting half way through because I feel so "out of shape" for trying to run this hard. I didn't feel like I was doing the right thing by trying to run 3:00 with the big year ahead, but I am not one to back down from the challenge---one of the many things I learned from this race!
So here's the Report:
I met up with a bunch of buddies, including John Dean, who was running the half with his daughter Amanda (how cool that must have been---Sophia and Jenny, we're doing that in 15 years!), Dan, Bryan Dunn and his wife, Craig, and Derek. We warmed up in the "Warm Zone" provided by Red Rock Co, which made the morning very pleasant in a 70 degree tent versus the 44 degree start line. My GI system was in full working order, as I made a "pit" stop with Craig as we guarded for each other, if you catch my drift ;) Off to the line, we met up with more buddies...so it was Dan, Craig and myself going for 3:00, James Bruce going for 3:20, and Chris Bergeron going for 3:15, as well as Michael Sullivan with a friend of his whom he was "pacing."
The gun fired, and we were off! Good news through the first mile: 7:00 on the dot. It is soo hard to hold back at the beginning of races with all of the energy a race gives you. In the first 10 miles I was a little ahead of Dan and Craig as I latched on to a group of 4 (all from high elevation country in Colorado). The miles flew by, I was feeling decent! Pace was right on target for every mile, averaging 6:52/mile through 10. (10K: 42:38/6:52 per mile) The "GI" system acted up again as I rounded the corner at 24th St & Camelback in the Biltmore...so it was off to the porto potty at the next aid station. Let's skip that minute, and then I was back out there, and thankfully Dan and Craig were about 30 yards up the road---perfect! So this is where the fun began! I caught up to them with a bit of an "interval," and was feeling light ;))) We were now heading into the part of the course I hate (and Dan too)...but first, we hung a right onto 44th St---actually a nice downhill, down wind section where the half way point is: (half marathon stats: 1:30:25/6:54per mile)--considering the bathroom stop, I was good, but we were behind! Worse yet, the left hand turn onto Oak St and then working our way up Indian School is just tough---from mile 14 to 18 you just have to put your head down and dig in. Thankfully, we saw some local triathletes along the way (Karen Lewis, Brian Henry, Tracy Britton), and when running with Dan, it seems like someone every 1/4 mile was saying "way to go Dan"....he is truly a celebrity! Two years ago, this is where I started to fall apart after going out in a 1:28 for the first half, so the demons were there (finished 3:28 that year---2:00 second half, ouch! A big blister was the culprit on the ball of my right foot).
 |
| New Shoes! Nike LunarEclipse---AWESOME for longer runs I hope! |
 |
| good news about running in brand new shoes---tread data! I was landing right on that blister line! |
We made it! We went to battle with that course, and I came out of it with a lot of things, but most importantly, an unspoken bond with Dan Cadriel....he's just a SOLID guy, in every way. I'm sure I will use the memories in Kona when it starts getting ridiculous, and I hope I will have Dan there to battle with me (no pressure Dan, but you WILL qualify at IMCDA--your run is already there, and your bike is not far behind---work that swim!).
I went into this race totally unprepared; from a lack of training, to no specific nutrition plan, to GI issues because of it, to running in shoes I hadn't run more than 200 yards in (see below)...but I came away with so much "data" personally that I feel like I broke through some boundaries I thought were unbreakable---and I don't recommend following this game plan! I've heard it a thousand times: pros are able to deal with the pain better than the amateurs. With that being
said, one of my goals for endurance racing and in life, is to handle
what life throws at you--and come out a better person...hopefully!
 |
| Post Race in my 2XU compression tights...another part of the ritual. |
I came out of this one a better athlete and a stronger person for sure.
It's now 2 days post race and I'm feeling back to normal, the blister has
given in and I'm looking for to the build for Tri season!
| Distance | MAR |
| Clock Time | 3:01:52 |
| Chip Time | 3:01:39 |
| Overall Place | 127 / 5062 |
| Gender Place | 107 / 2874 |
| Division Place | 21 / 439 |
| Age Grade | 69.4% |
| Pace | 6:56 |
| Agegrade | 69.4 |
| Placeagegrade | 261 |
| Ttlrace | 5062 |
| Ttldiv | 439 |
| Ttlsex | 2874 |
| 10K | 42:38 |
| Half | 1:30:25 |
| 20 Mile | 2:18:34 |
Saturday, January 15, 2011
PF Changs....and conversations within.
So it's friday morning and less than 48 hours till PF Changs Marathon. I have a 3 hour "base" ride today, but then rest is in store until the gun goes off---oh, and throw in a birthday party tomorrow at the house---hardly rest, but we'll make it work! I'm not expecting miracles, and anything flirting with 3:00 would make me happy with the training I didn't do and the fact that we are in "pre-season" mode.
So what does this race in Kona mean to me? After starting triathlon in the early 90's, names like Allen, Scott, Newby Fraser, and the likes were my heroes. There was no internet, just Triathlete Magazine, my training buddies, and that was it. I was very fortunate to be in Davis (UC DAVIS for college). I crossed paths with Dave Scott from time to time---we worked out in the same gym... I am yet to see a human specimen in as good of shape as He was. I remember him doing seated quad raises, seeing every strand of his quads fire as he worked out...the year was 1991. So from then on I was hooked into the sport, not because of his quads, but because of the commitment and challenge the sport requires, and that it is truly a "you get out of it what you put into it" sport. I've seen every Ironman TV special since, have cried numerous times watching it, sometimes because of the special interest stories, and sometimes just because I was imagining what it would be like to tread at the start, hit the turnaround in Hawi, run on Ali'i Drive, hit the Energy Lab, and then the finishing shoot. I've seen 1000's of photos/videos of competitors as they finish that last mile---it has to be one of the most fantastic moments in a persons life---imagine thinking about that for 15 years, add in the fact that I was away from the sport for 9 years thinking it was something I would never reach, and then imagine it is going to happen this October 8, 2011! Good news for me is I thought I'd be a mess finishing IM AZ; I did lose it a few times on the run when I realized I was going to qualify, but I held it together and finished without a tear! So who knows what Kona will bring out of me, "I imagine I will be a blubbering mess" (a quote I've heard on the TV Special over and over again).
With all of that, my family has seen me through this sport over the years..my dad's worry, my mom's support (and Inta's too!). Yes I am more responsible about pushing the limits nowadays (IV drips hopefully are a thing of the past), but I think the training is the riskiest part...the race is a celebration of that hard work, whether it's a 5K or an Ironman. Training and racing is a spiritual thing for me...it's not about results but more about what can I do with my body---physically and mentally. My long runs and long rides are full of thought---sometimes trying to figure out the worlds problems, sometimes self help, and sometimes dreaming of the Queen K Highway---it was a delusion until November 21, 2011. I am so blessed to have the life I live in, and there have been so many times I come home from a workout fresher than when I walked out the door for those reasons. In a way this sport does really help me find who I am, what is important to me, and find what in life really matters and is significant---would you call this a religion?
I actually thought that I would not do another IM distance race after IM AZ. The training was intense, overwhelming, and sometimes pushing me way beyond the limits I had set my own mind. Breaking those limits has done more for me than I could have imagined. Riding 300+ miles in a week down the California coast, throwing on my shoes and running for 2.5 hours at a good pace like it was no big deal....it has made some of life's other challenges so bearable and easy to overcome.
So here's to my support crew...you all know this has been a life long journey for me, and Kona is just one destination on it that I get to share with every one of you. The race is less about a time or a result, but about seeing what I am made of, what I can challenge myself with, and what more can I get out of this life...and, "because it is there"...I have no desire to climb Everest, just to let you know I am still somewhat sane....
So what does this race in Kona mean to me? After starting triathlon in the early 90's, names like Allen, Scott, Newby Fraser, and the likes were my heroes. There was no internet, just Triathlete Magazine, my training buddies, and that was it. I was very fortunate to be in Davis (UC DAVIS for college). I crossed paths with Dave Scott from time to time---we worked out in the same gym... I am yet to see a human specimen in as good of shape as He was. I remember him doing seated quad raises, seeing every strand of his quads fire as he worked out...the year was 1991. So from then on I was hooked into the sport, not because of his quads, but because of the commitment and challenge the sport requires, and that it is truly a "you get out of it what you put into it" sport. I've seen every Ironman TV special since, have cried numerous times watching it, sometimes because of the special interest stories, and sometimes just because I was imagining what it would be like to tread at the start, hit the turnaround in Hawi, run on Ali'i Drive, hit the Energy Lab, and then the finishing shoot. I've seen 1000's of photos/videos of competitors as they finish that last mile---it has to be one of the most fantastic moments in a persons life---imagine thinking about that for 15 years, add in the fact that I was away from the sport for 9 years thinking it was something I would never reach, and then imagine it is going to happen this October 8, 2011! Good news for me is I thought I'd be a mess finishing IM AZ; I did lose it a few times on the run when I realized I was going to qualify, but I held it together and finished without a tear! So who knows what Kona will bring out of me, "I imagine I will be a blubbering mess" (a quote I've heard on the TV Special over and over again).
With all of that, my family has seen me through this sport over the years..my dad's worry, my mom's support (and Inta's too!). Yes I am more responsible about pushing the limits nowadays (IV drips hopefully are a thing of the past), but I think the training is the riskiest part...the race is a celebration of that hard work, whether it's a 5K or an Ironman. Training and racing is a spiritual thing for me...it's not about results but more about what can I do with my body---physically and mentally. My long runs and long rides are full of thought---sometimes trying to figure out the worlds problems, sometimes self help, and sometimes dreaming of the Queen K Highway---it was a delusion until November 21, 2011. I am so blessed to have the life I live in, and there have been so many times I come home from a workout fresher than when I walked out the door for those reasons. In a way this sport does really help me find who I am, what is important to me, and find what in life really matters and is significant---would you call this a religion?
I actually thought that I would not do another IM distance race after IM AZ. The training was intense, overwhelming, and sometimes pushing me way beyond the limits I had set my own mind. Breaking those limits has done more for me than I could have imagined. Riding 300+ miles in a week down the California coast, throwing on my shoes and running for 2.5 hours at a good pace like it was no big deal....it has made some of life's other challenges so bearable and easy to overcome.
So here's to my support crew...you all know this has been a life long journey for me, and Kona is just one destination on it that I get to share with every one of you. The race is less about a time or a result, but about seeing what I am made of, what I can challenge myself with, and what more can I get out of this life...and, "because it is there"...I have no desire to climb Everest, just to let you know I am still somewhat sane....
Sunday, January 9, 2011
2011...and so it begins...
2011...WOW! This year is going to be full excitement/craziness for us! We have Kona in October (just booked our house from Sept 28-Oct 12!!!) which I cannot even imagine how cool of an experience this will be for us (I'm going to get to share this experience with many of my family members--more on that later). Along the way, my "resolution" is to Focus and Balance my life, whether it's here at home, out training, at work... Last year, especially with my shoulder surgery, we were pressed to the limits, and I think Jenny, Sophia, and I came out of it better than I could have imagined (not to say the training didn't have its strains on us...). Life on the home front is great, work is always moving forward, and training, well, is training! I have plenty of races coming, but we are going to make sure Jenny and I get plenty of date nights, maybe even a camping trip to Pinetop..
Yesterday, in my mind, marked the beginning of the 2011 season. Kind of ridiculous for this time of year, but it just had to be done this way: a 45 minute morning run at 4:30am, a 3200 yard swim at 5, and a 2 hour trainer session (base ride) from 8:30pm to 10:30pm. Oddly enough, when my head finally hit the pillow at 11:15pm, I felt energized to be back at it! Yeah, I didn't stop working out, but between the cold weather here and a calf strain, I have been training for about 10 hours a week since IM AZ...not a lot, but not a little either. I feel that it was just the right amount to feel like it was "off-season" and not taxing on me mentally or physically....so I feel ready to go again ;)
In 8 days is PF Changs Marathon...I am very curious as to how I will do with the limited training, and with issues on every long run I have done recently (GI, calf strain....), I hope to show up to the starting line healthy, and the race will be what my body gives me. It's more or less a training run for me in prep for Ragnar Ultra on Feb 24-25. Today is a swim and a run, then off to Payson to play in the snow with the family, along with 2 runs tomorrow up there...a nice change of scenery!
I'm going to start to blog more frequently from here on out, so feel free to "follow" this in the side bar link (it's always nice to see who reads this...I hear from a lot of people about it, but otherwise I don't know if anyone is reading my "diary!"
Next up: I've been wanting to write about what going to Kona means for me...that will be next, and is where the reference above about my family going will be mentioned ;)
Anyways, Happy 2011...here we go! ...and a cool clip to end...more of these to come on future posts!
Yesterday, in my mind, marked the beginning of the 2011 season. Kind of ridiculous for this time of year, but it just had to be done this way: a 45 minute morning run at 4:30am, a 3200 yard swim at 5, and a 2 hour trainer session (base ride) from 8:30pm to 10:30pm. Oddly enough, when my head finally hit the pillow at 11:15pm, I felt energized to be back at it! Yeah, I didn't stop working out, but between the cold weather here and a calf strain, I have been training for about 10 hours a week since IM AZ...not a lot, but not a little either. I feel that it was just the right amount to feel like it was "off-season" and not taxing on me mentally or physically....so I feel ready to go again ;)
In 8 days is PF Changs Marathon...I am very curious as to how I will do with the limited training, and with issues on every long run I have done recently (GI, calf strain....), I hope to show up to the starting line healthy, and the race will be what my body gives me. It's more or less a training run for me in prep for Ragnar Ultra on Feb 24-25. Today is a swim and a run, then off to Payson to play in the snow with the family, along with 2 runs tomorrow up there...a nice change of scenery!
I'm going to start to blog more frequently from here on out, so feel free to "follow" this in the side bar link (it's always nice to see who reads this...I hear from a lot of people about it, but otherwise I don't know if anyone is reading my "diary!"
Next up: I've been wanting to write about what going to Kona means for me...that will be next, and is where the reference above about my family going will be mentioned ;)
Anyways, Happy 2011...here we go! ...and a cool clip to end...more of these to come on future posts!
Monday, December 20, 2010
Getting the fire to burn....
So it's 5 days to Christmas, a little over 4 weeks since Ironman Arizona, and 291 days to Ironman Kona....hard to be motivated right now! The table at work is covered with sweets, coffee is back, but at least the weight is staying off! Not that I'm concentrating on my weight, but I'm sure I could gain 10 pounds in a week if I didn't watch it! Yesterday was my biggest day of training since IM...75 mile "base" ride and 3500 yards in the pool, and I felt it (on the bike...). I've been prepping for PF Changs Marathon here on January 16th, and I think the running is wearing my ligaments thin...I must be getting old! I've added a lot of stretching and rolling into the mix over the past two weeks (including a couple trips to Physical Therapy for hip alignment issues); maybe some of this is post IM stuff, but I also haven't been taking my First Endurance Products as religiously as I should...duh! I did a 12K race last weekend---didn't feel my best as I ran the night before and was not "fresh," but I managed to finish 5th overall (out of 1022), won my age group by 5 minutes...so I'll take it! That in itself may be why I've been sore...duh again!
So it looks like we are ramping things back up on the training calendar...I've been running often, but not necessarily long (most runs are 45-60 minutes). I think this next week we will see a big jump there as a final "prep" for the marathon on January 16th...although part of me wants to bow out and do the 1/2 marathon...we'll see. I'll be busy in February with a 5 day training camp in Tucson (did this last year...awesome!), then following that up with the Ragnar Relay Ultra Race 4 days after...nonetheless a huge training block with no less than 300 miles on the bike and 50 miles running in 9 days...ouch! I guess I'll get an idea of what kind of shape I'm in, and if I'm not, I will be after!
Looking forward on the calendar...I wonder how I will be with IM Hawaii then IM AZ 6 weeks later...I hope I'll be "fresh and loose" enough on November 20th. I think the 6 weeks in between will be all about recovery, but how do you re-set to peak while in recovery? They seem like opposites, but I'm sure I will find a way! Maybe it will be a 6 week taper.
So it looks like we are ramping things back up on the training calendar...I've been running often, but not necessarily long (most runs are 45-60 minutes). I think this next week we will see a big jump there as a final "prep" for the marathon on January 16th...although part of me wants to bow out and do the 1/2 marathon...we'll see. I'll be busy in February with a 5 day training camp in Tucson (did this last year...awesome!), then following that up with the Ragnar Relay Ultra Race 4 days after...nonetheless a huge training block with no less than 300 miles on the bike and 50 miles running in 9 days...ouch! I guess I'll get an idea of what kind of shape I'm in, and if I'm not, I will be after!
Looking forward on the calendar...I wonder how I will be with IM Hawaii then IM AZ 6 weeks later...I hope I'll be "fresh and loose" enough on November 20th. I think the 6 weeks in between will be all about recovery, but how do you re-set to peak while in recovery? They seem like opposites, but I'm sure I will find a way! Maybe it will be a 6 week taper.
Monday, December 13, 2010
What I use for Nutrition Products...and my love For First Endurance!
I've had a few people ask me about the products I used for IM nutrition and how I used them, so I thought I'd get all fancy and take pics...the product line I use is by First Endurance...they are the nutrition suppliers for many pros and elite amateurs out there, and they are the supplement of TEAM BMC and TEAM HTC on the "BIG BIKE CIRCUIT", as well as triathlete pros I admire, two being Jordan Rapp and Michael Lovato...so they must be good. Everything I have ever read about their products has always been praising, and I cannot argue one bit. I actually think that without these types of products (I have tried others, but First Endurance hit a home run from the get-go for me), I would be on the couch, 20 lbs heavier, watching football all weekend depressed that I was a lazy oaf.So here is what I use and when I use it...(click on the underlined text to link to the product @ www.firstendurance.com), I use them daily!
MultiV: think if it as a multivitamin complex made specifically for endurance athletes...for anything more specific, go to their website. I take 3 tablets daily religiously. As with most of these nutrition lines, they work together much better than they do alone---I wouldn't take a Centrum, then use the rest of these products . It's patented and most significant ingredient is Carbogen, which is clinically proven to increase time to exhaustion by 43%, reduce lactate levels by 58% and improve carbohydrate utilization...it's good stuff, but this is only the first step...Optygen HP: I wonder what this product doesn't do when it comes to endurance training. Everything I list next I believe is 100% true from my own use of Optygen HP...increases exercise capacity, muscular strength, increase the body's ability to adapt to high levels of physical stress, increase anaerobic threshold, reduce lactic acid, improve power output. I take 4 capsules pretty much daily, sometimes taking a break from it when I am in a "off" period.
EFS Drink: This is my "Gatorade"...but worlds better. The picture on the right shows the comparison to other product lines. The question is "how concentrated is too concentrated" when it comes to electrolyte replacement. For me, I have a high sweat rate..combine that with the dryness and heat of Arizona, and I am losing TONS of electrolytes when I work out (and in the summer...yikes!!!) I use this product exclusively (no salt tabs) for my "fluid with calories"...otherwise I just drink water. I never cramp, and I used to always cramp! I use 2 scoops (200 cals) per 20 oz bottle, and that concentration seems to work great "for me." Some people I know go with a more concentrated mixture, and others do the opposite...it's just a personal preference. This is in my bottle poolside, on rides, and in my fuel belt...and I'll use it any time I am "loading hydration" for a long day...just drinking water ends up "rinsing out" your electrolytes, so avoid hyponatremia and use an electrolyte drink before long training days (especially in AZ, and especially if you have a high sweat rate). EFS also has Malic Acid and Amino Acids as well...all good stuff for endurance!
Ultragen: For every one of these products, I want to write "this is the highlight of their product line." I really think that is true! They all work so well, and the Ultragen was the first product I used from First Endurance...so I obviously love it if guided me toward the rest of the product line. I use this for recovery...the "within 30 minutes of exercise" is the time this should be used, just mixed with water and ice, and I have to say they are pretty tasty! Well, the Cappuccino and the Creamsicle are, the Fruit Punch is simply awful. So after rides and runs of higher intensity or longer length, or after every workout in a tough build block, this is what I use EVERY TIME. I could do a tough run in the morning, then have a shake, and jump on the bike in the afternoon and feel full of energy---it's crazy how well these products work for me. One serving has 60g of carbs (dextrose) and 20g of protein (whey). It also has a ton of amino acids, glutamine, and other good stuff (techincal term).
So those are my most used products...I use EFS Liquid Shot as my gel...100 cals per swig, and used as my "fuel" on long rides (a 5 oz flask holds 400 cals/100g carbs) I don't use it all the time, but when I got close to IM, I use it exclusively on the bike to get my stomach on board with race day nutrition...focusing on 300 cals an hour (through trial and error, this amount works for me at race pace). I count on Liquid Shot and EFS for my calories exclusively on the bike in races, nothing else. I stay comfortable, fueled, energized, and feel I have total control over my nutrition with these products. Whenever I take in Liquid Shot, I wash it down with water only, and when I use it on longer runs, I dilute it with water (it mixes very well!) so I can get it down easy when running. They just came out with a Berry Flavor which I haven't tried, but the Vanilla is still great (I probably will try the Berry, but the Vanilla agrees with me!). It has tons of electrolytes and amino acids, all of which keep you well fueled through workouts and racing.
Pre Race: This is the "Spark"...I'll use it before a tough workout as a "pick me up" and to keep my body used to it. It's in my "pre race" water bottle, mixed with a serving of EFS. I also used it in IM AZ off the bike. Once I settled into the run, I had this in a fuel belt flask, again mixed with a bit of EFS more for taste, and it kept me focused, energized, and feeling strong throughout the marathon. I had another dose in my special needs, but I didn't use it. Think of it as caffeine, but without the side effects (GI emptying, diuretic...). It's main ingredients include Quercetin (the same stuff that is in FRS), Taurine (the stuff in some energy drinks), Malic Acid, and a "neurostimulant blend". All of this increases mental acuity and focus...especially after 6 hours in an Ironman, I never wavered from what I was focused on..
I almost feel like I should put a disclaimer on here that I have nothing to gain by writing this...I write it for friends that have asked and want more information, and I feel I provide an unbiased opinion on anything I recommennd, and I use it because I have researched it, it's competitors, and have chosen the product because it is the best... TEAM FIRST ENDURANCE BLOG is a great resource...there's a forum full of useful information---successes and failures, how to use,...join it if you want more information, and with a motto that states "Our goal is to have 100% of our members complete ultra endurance races with no bonk, no cramps, and no gastric distress," what more could you want?? I would only add the benefits of fast recovery (Ultragen and Optygen HP) and mental focus (Pre Race)...now, really, what MORE could you want??
I do eat regular food, and lots of it...maybe that will be next!
Tuesday, December 7, 2010
2 Weeks Post Op
So I am 2 weeks removed from the IM AZ course...it seems like it was a month ago. I've managed to squeak in a workout here and there, suffered a bit with a cold (runny nose!), and eaten A TON! I can't go in the kitchen anymore...I have an eating problem. Add in the time of year, and I've been up to no good---lots of stuff I haven't eaten all year. So tomorrow starts the comeback...and it starts with my diet! No more ice cream, pizza, hamburgers (last night was the BEST....Roaring Forks Big Ass Burger!), candy...you get the idea. I've been off my First Endurance products since the race, and I can honestly say I can't move forward without them. After running two days in a row, my quads ache, my calves are tight, and I had zero soreness through the heavy training blocks setting up for IM...they simply are amazing products that allow me to constantly push my envelope without suffering from the "old" effects of heavy volume...they are my drug!! The good news is I haven't gained a pound...I think Ironman Arizona is perfect for the holidays...next time I'm going to eat to my hearts content and see what happens, although I don't think I can eat any more than I have the past two weeks! I tried to curb the hunger today by making sweet potato chips, but because I was in the kitchen, the pantry and fridge were calling me, and they won. Here's my sweet potato chips---not too appetizing, but food is for nutrition, right? Well, I did put honey and cinnamon on them.
I'm a little concerned on how I will get back into it...Sunday I rode for 40 miles, and felt like I rode around the block--hardly a workout. It is the "offseason," but I wanna GO! Chris has always led me right, so I'll follow his lead. Chris has put my workouts in for the next 2 weeks: 11.5 hours this week and 13.5 next week...all focused on building for PF CHangs Marathon on January 16th, but it is definitely going to be cross training with swimming and biking to break it up. The sound of "just" running just doesn't sound appetizing at all, so we will see how it goes! I'm going to do a 12K this Saturday, and Chris okayed it reluctantly, saying "if you blow a hammie I'll be pissed"...I can't let him down!!! So if my time is less than fast...I have a built in excuse. After PF Changs, I have Ragnar Relay--a 202 Mile running relay. Our team has 6 runners, basically doing 3 half marathons over the course of 2 days, uninterrupted...gonna be psychologically challenging living out of a van in constant motion keeping up with the race...but should be a great team experience in a sport that is otherwise solo. Our team is basically 5 guys who just did Arizona Ironman, and "fleet footed" Ben, who has run close to 15 marathons this year...FAST!!! Last year a high school participant was killed when he was hit by a car, so we are running in support of his endowment fund...it's really great to have a cause to run for. The week after Ragnar, I head to Tucson for training camp...where I feel it all started last year. I came into that camp not knowing where I was...how I would "rank", "compete", or even "can I keep up?" I left there energized, feeling like I was shot out of the canon. Then March 31st came (crash = broken clavicle), then April 15 (surgery), and then July 15 (starting from scratch with training). So this year, I'm going to skip the drama....and race pretty consistently, all focused on October 8th (Kona) and November 20 (Arizona). I have 3-4 Olympic Races set, and 3 Half Ironmans as well. We will be busy!!
Schedule:
I'm a little concerned on how I will get back into it...Sunday I rode for 40 miles, and felt like I rode around the block--hardly a workout. It is the "offseason," but I wanna GO! Chris has always led me right, so I'll follow his lead. Chris has put my workouts in for the next 2 weeks: 11.5 hours this week and 13.5 next week...all focused on building for PF CHangs Marathon on January 16th, but it is definitely going to be cross training with swimming and biking to break it up. The sound of "just" running just doesn't sound appetizing at all, so we will see how it goes! I'm going to do a 12K this Saturday, and Chris okayed it reluctantly, saying "if you blow a hammie I'll be pissed"...I can't let him down!!! So if my time is less than fast...I have a built in excuse. After PF Changs, I have Ragnar Relay--a 202 Mile running relay. Our team has 6 runners, basically doing 3 half marathons over the course of 2 days, uninterrupted...gonna be psychologically challenging living out of a van in constant motion keeping up with the race...but should be a great team experience in a sport that is otherwise solo. Our team is basically 5 guys who just did Arizona Ironman, and "fleet footed" Ben, who has run close to 15 marathons this year...FAST!!! Last year a high school participant was killed when he was hit by a car, so we are running in support of his endowment fund...it's really great to have a cause to run for. The week after Ragnar, I head to Tucson for training camp...where I feel it all started last year. I came into that camp not knowing where I was...how I would "rank", "compete", or even "can I keep up?" I left there energized, feeling like I was shot out of the canon. Then March 31st came (crash = broken clavicle), then April 15 (surgery), and then July 15 (starting from scratch with training). So this year, I'm going to skip the drama....and race pretty consistently, all focused on October 8th (Kona) and November 20 (Arizona). I have 3-4 Olympic Races set, and 3 Half Ironmans as well. We will be busy!!
Schedule:
January 16: PF Changs Marathon
Feb 17-22: Tucson Training Camp
Feb 24-25: Ragnar Relay (3 half marathons over the 202 mile relay)
April 10: Marquee 1/2 Ironman
May 7: Rio Salado Olympic
May15: Tempe International Olympic
June 4 Deuceman 1/2 Ironman
July 17 Mountain Man 1/2 IronmanSept 25: Nathans Olympic
October 8: IM Kona
Nov 20: IM AZ
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