26 Days to IM Texas..."if it was easy, everyone would do it"

Almost two weeks ago I posted about IM Texas:  everything surrounding that choice, and the build I was about to go through....it ended yesterday.  To sum it up---I made it, but with plenty of adversity.  After a "recovery week" (read: 14.5 hours of training), Build 1 (4/9-15) was 19 hours, and Build 2 (4/16-22) was 19h 20m...we saw temps go from "knee/arm warmers" cold to "no socks and tri jerseys" hot yesterday (105!!!  record for Phoenix).  I've learned a lot about training in the heat over the past 2 years---but what I have mostly learned is that it takes a lot longer to recover from "all day" training in the heat.  I'm sure my AZ friends will agree;  "surviving" a 100+ mile ride on saturday, then riding 90 minutes and running for 2h30m (which gets pushed into the heat because of the ride) pushes you to places most people would call insane.  Ice baths would be nice, but I have family time that this training already cuts in to, so the recovery is sacrificed to keep some sort of family life in place.   So here's the 2 week block again, and I'll add some stuff underneath....

Build 1:

Monday April 9:   1:45:00 bike....includes hill repeats: 6 x 4' at 40 cadence

Tuesday April 10:  3900 swim   +   1:20:00 run with 14 x 400 included at 6:00 pace or faster

Wednesday April 11:  3800 swim

Thursday April 12:  2:00:00 bike...includes 2 x 15' in Z3, 95 cadence and 2 x 20-30' climbing, 1st half high Z3, 2nd half Z4

Friday April 13:  1:15:00 hilly trail run....hills in Z4

Saturday April 14: 3800 swim  +  5:00:00 bike, with 2 x 30' high Z2, 3 x 15' Z3 (all 95+ cadence), then, starting in Z3, increasing cadence into Z4, then hold for 2-4', then let it come down to low Z3, then repeat 4 times.

Sunday April 15:  2:00:00 ride with 1 hour in Z3 + 1:50:00 progression run:  3 x 25' increasing HR ~5 beats per rep, starting at IM pace

Build 2:

Monday April 16:  rest...

Tuesday April 17:  1:25:00 run with 6 x 1 mile repeats (sub 6 pace) + 3900 swim

Wednesday April 18:   1:45:00 bike....includes hill repeats: 6 x 2.5' minutes at 40 cadence

Thursday April 19:  3500 swim + 2:00:00 Bike   4x 12' of Z3 at 90-100 cadence. Then, uphill - 2x 25 at Z3 climbing alternating cadences

Friday April 20:  4000 swim + 1:15:00 run with middle 45' at HIM pace

Saturday April 21:  5:30:00 bike..... includes 2 x 20' high Z2, 3 x 15' Z3 (all 95+ cadence), 8 x 4' in high Z3/Low Z4

Sunday April 22:  1:30:00 EZ spin + 2:30:00... run 20' warm up then 3x4mile progression with 1 mile easy jog in between. 4 miles increase speed by 20 sec per mile - so start at marathon pace from IM and build.

long warm down at Z2 HR

Build 1 went perfect...nothing about it was crushing, not even the 20 mph winds while riding the Beeline for 5 hours on the 14th(up and back, up and back, ALL day long...).   The 15th: awesome...ended up on the Marquee course while buddies were racing (sorry to cherry pick, but not really).  Running with Matt Russell was a treat...amazing athlete, the nicest guy, and he kept me on my paces for the progressions and then some---I kept looking at my watch for pace, only to see 6:1X for most of the 2nd half hour we ran together---thanks for the push Matt!!!  The "aid" stations were a treat as wel for this 1:50 run---its amazing your run quality is when you actually have the correct nutrition/hydration in place versus the suffer fests I end up in on longer (mean: lack of water/aid) runs.   I've noticed that keeping the body cool, hydrated plays a HUGE role in training quality...I'm sure you all agree to this "duh" comment.  Orange slices, coke, cold water...I was in heaven regardless of the 16 miles I had to get in.

So it was into Build 2 last week...and it ended up being a mental battle all the way through.  I finished Build 1 week feeling like I had conquered the world, then took the rest day to stretch, roll, and hang with the family.  On tuesday I came out of the pool feeling decent, but once the run started, I quickly felt the training volume/intensity from Build 1.  My legs didn't want to run, and it took a 10 minute self talk to get into the speed work.  There was a 20+ degree change in temps from sunday to tuesday, and the swim probably dehydrated me a bit---running 6:30's was all I could muster for the mile repeats.  For reference, I can usually get those under 6:10 with a decent effort---on this day it was an "all out" effort and the legs just wouldn't turn over any faster.  And so it began---a week of suffering.  The wednesday muscular endurance workout was a step back from the progression in this aspect of training I have been heading down; I welcomed that (and I never like to step down...).  Thursday had me on Nine Mile Hill for the repeats, then into the pool---I remember the thought of jumping in while on the pool deck was disheartening.  While I hit all of my targets on the bike and in the pool, just starting the workouts became a chore.  Jenny has always said the right things when I need to hear it, and there's one thing I found myself saying all week:  "you committed to this, you have to carry it out."  I also tell myself that if I am going to take time away from my family, that I have to make that time count----no cutting it short, no taking it easy.   So with those thoughts, I plowed through the weekday workouts.  Saturday came and I started to come out of the IM training fog a bit, but then came the heat...97 when I got off the bike after 5h30m of riding....my core temp was about as high as it has ever been, which happens when my body hasn't acclimatized to the heat.  I rode the final hour in the garage on the trainer, trying to get the 8 reps in Z4 in...I died at number 5 and just spun it out to the end---failure is a good thing!!!  Yesterday morning I knew I was in trouble again--still cooked from the day before, and the energy level was low---and I was eating a ton of good stuff in prep---IM fog in full effect, no matter what I did.  The 90 minute spin was no big deal, but just put the start of the run into the middle of the morning...crap is was going to be hot!   I could have run in circles and set up an aid station at home, but after circling the Bee Line on saturdays ride, I needed to venture out---big mistake  I did get the 2h30m's in, it wasn't without a couple "overheating" bouts when the pace picked up on the progressions.  I even had a few mini meltdowns out there, but my mantras kicked in---I guess that is the one benefit of beating yourself silly for 2+ years.   This may have crushed a part of me, but I came out feeling like I had beaten the heat...it was supposed to be tough, and it had me grunting, closing my eyes, digging into my core to get it done.  It's pretty hard to think IM Texas race day will be harder than this past weekend.  With a fresh engine...well, we can just hope for a good day come May 19th ;-)  I feel ready--but there is still some work to do...

Salt loss?  I would have been hyponatremic without supplementing all the water I took in on Sundays run...

SaltStick Tabs were in over on both weekend days, and I think, no matter what people say (about "boiling water" and the likes...), they have their place for me.  I was all over the First Endurance products as well---Pre Race Capsules are a not so secret weapon, and the MuliV, Optygen HP, and Ultragen kept my body moving when my mind wasn't.  I know that sounds like a plug, but when I stop taking them, I notice a steady decline in my ability to hit the targets and keep riding the fine line...Chris has had me on that line all pre-season it seems ;-)

Ironman 4.0...how it developed, and how its going...

First off, I wanted to just let you all know I appreciated your comments since the last post...I had no idea half of you are reading my stuff!!!  Simply, without our spousal support  ;-), we would all be on the couch, eating chips, drinking beer.  At least for me though, the grief would be to big to bear if I was not supported by my family, and that is where I'd be, with the kids and Jenny by my side, but still happy as can be to have them in my life ;-)  On last nights run (JC, told you about this already), i was thinking of a "spouse appreciation blowout" of some sort...stay tuned!!!


Here's my McGyver trick for those times when you run over a Budweiser bottle, slashing your tire out in the middle of no where at mile 80 of your saturday ride:  take an EMPTY Gu packet and line the inside of the affected area...you can even use the last remnants of the gel to keep it in place.  It is that absolute perfect width to cover the entire tread from bead to bead.  I rode 10 miles on this and did not feel the gash once.  So all you need is one Gu packet, 1 tube, and 1 CO2!!!

Danger Will Robinson!!

McGyver to the rescue!!

So on with the season already!

I'm a little late getting to the party this year---it's mid April and still not a race to put on the Results tab.  By design, my plan this year is simple:  to race less, and to not race year round.  I needed and will need more recovery!  But just because I haven't raced doesn't mean I've been sitting back drinking Mochas and Coronas ;-)  It's been a great late winter, early spring, and the training has gone almost perfect.  But it has been a completely different approach than my 3 other Ironmans.  Both IMAZ 2010 and Kona 2011 were built on Z2 training---tons of it!  6 hours on the bike was the norm, 2+ hour Z2 runs were as well; swimming, well, is swimming.

Down at Tucson Camp February, Chris and I discussed a plan to go for another Kona  .  First was the coercing by him for me to consider St George---I had my reservations about it for sure.   First thought was that I didn't think I'd be ready for it psychologically.  With IM's in October and November of 2011, I was still feeling the effects---and I wondered if I'd snap out of it in time for a May 5th IM.   Chris has  a may of making his points, and I walked out of the room recharged and with a plan...IM St George is was going to be.  Then came the calendar review, and I then had to change plans again---taking some time the week before St George wasn't going to work.  So I scrambled a bit...and ended up with IM Texas on the schedule instead, which falls 2 weeks after St George.  It fit the calendar, I think the course fits better for my "skills," and I won't have to compete against 4 or 5 40-44 studs that I know will already be at St George---with only 50 slots, we would be slugging it out against each other for a coveted 6 or 7 spots.  Add in that I don't consider myself a strong biker (climbing is not my idea of fun in an IM anyways), and I psychologically feel great about this choice.  Texas will be a no wetsuit swim, rolling bike with wind as a variable, a 3 loop flat run course, and of course the heat and humidity.  The swim will be a decent advantage for me, the bike---just stay aero, and the run, well that will be a long conversation with myself to endure the heat and the pain.  So, Bryan, Brian, Russ, etc....have "fun" in St George...I'm pulling for all 3 of you to put down your best performances!!!

Regardless of the switch in race venues, Chris and I had discussed a plan in Tucson for IM training this year, like I said above, that is completely different than before.  I think it may have to do with the enormous base I bring into 2012 for the late season IMs, but it also may have to do with my maturation in the sport?!  I'm no longer a rookie, and lining up for my 4th Ironman in 18 months, I must have some endurance "built in" to this body!  My long 6 hour rides have been replaced with 4-4 1/2 hour rides with high Z2, Z3 and Z4 intervals...simply quality over quantity.  Long runs have gone the same way:  last sunday was a 2h20m run with two 5 mile progressions with a recovery mile in between.  Sounds easy enough?  Well, the progressions are as follows:  7:30, 7:10, 6:50, 6:30, 6:10.  The first time through, not too bad...the second time through: failure once I hit the 6:10 at mile 14...it's good to know your human in those moments, and for us IM people, reaching failure like this takes a lot!!!  The workout was tough in itself, but the day prior was the bike session above, and I had a 90 minute spin before the run as well----funny to think it is all by design, and I literally failed on the run in the final 1/4 mile....and then I had 5 miles to go to finish off the workout ;-)    We've "cut out" the LSD stuff, which has also lead to a decrease in hours/week...I haven't gone over 20 yet, which was the norm last season.  It truly has been all quality, then recovery week, then back into it while adding length and reps to the intervals.  I feel I've been hitting the mark...I'm not just struggling to survive (the beauty of training for IM's through the summer in the past...this is the first one I didn't have to go through that mess for).   With the LSD routine of before, it was hard to gauge how my fitness was improving.  I was always tired, just on the brink of overtraining, breaking down.  Now, I feel strong during, and even after my workouts---legs feel like pistons cranking out some power numbers they haven't hit before;  speed on the run is limited by my ability to physically run faster.  A progression of endurance training puts you into a place where even at aerobic pace (meaning:  heart rate Z2), you struggle.   My heart rate is abnormally low---a 7:00 pace nowadays is at 130 HR.  The speed hurts just the same, but breathing and the number on the HRM is totally under control.  I have built a decent aerobic machine!!!  IM is an aerobic sport, so I am having good vibes and positive psychology at this point----I actually feel more prepped for this one than IMAZ 2010 and IM Kona 2011 (IMAZ 2011...that was on a broken body!).  IF this training strategy works, there may be hope for Ironmans in the future---we are hoping for a good day in Texas, leading to IM 5.0 in Kona.

I'm 5 weeks out from raceway, so you would think a 70.3 this coming weekend to test the engine would be perfect, right? Well, I think I know how to race, know the feel of it, comfortable with the swim start...so we are skipping it in lieu of a last build period.  Instead of wasting a weekend prepping for a race, the log is as follows:

(please know this is just a snapshot...there is more to it than these descriptions...Chris is okay with me sharing a snapshot, but this is the only one you will see me post...)

Monday April 9:   1:45:00 bike....includes hill repeats: 6 x 4' at 40 cadence
Tuesday April 10:  3900 swim   +   1:20:00 run with 14 x 400 included at 6:00 pace or faster
Wednesday April 11:  3800 swim
Thursday April 12:  2:00:00 bike...includes 2 x 15' in Z3, 95 cadence and 2 x 20-30' climbing, 1st half high Z3, 2nd half Z4
Friday April 13:  1:15:00 hilly trail run....hills in Z4
Saturday April 14: 3800 swim  +  5:00:00 bike, with 2 x 30' high Z2, 3 x 15' Z3 (all 95+ cadence), then, starting in Z3, increasing cadence into Z4, then hold for 2-4', then let it come down to low Z3, then repeat 4 times.
Sunday April 15:  2:00:00 ride with 1 hour in Z3 + 1:50:00 progression run:  3 x 25' increasing HR ~5 beats per rep, starting at IM pace
Monday April 16:  rest...
Tuesday April 17:  1:25:00 run with 6 x 1 mile repeats (sub 6 pace) + 3900 swim
Wednesday April 18:   1:45:00 bike....includes hill repeats: 6 x 2.5' minutes at 40 cadence
Thursday April 19:  3500 swim + 2:00:00 Bike   4x 12' of Z3 at 90-100 cadence. Then, uphill - 2x 25 at Z3 climbing alternating cadences
Friday April 20:  4000 swim + 1:15:00 run with middle 45' at HIM pace
Saturday April 21:  5:30:00 bike..... includes 2 x 20' high Z2, 3 x 15' Z3 (all 95+ cadence), 8 x 4' in high Z3/Low Z4
Sunday April 22:  1:30:00 EZ spin + 2:30:00... run 20' warm up then 3x4mile progression with 1 mile easy jog in between. 4 miles increase speed by 20 sec per mile - so start at marathon pace from IM and build.
long warm down at Z2 HR

Both weeks are less than 20 hours, but packed with hard work at very important intensities on varied terrain...

So, how happy do think I will be at mile 20 of the run on Sunday April 22?   Or, how many calories will I need to ingest to keep my weight from dipping!!!  This build would have been hugely affected by racing Marquee, and the fitness I will gain by sticking to this plan????  Let's hope for a good day on May 19th ;-)  I think it was a no brainer to skip Marquee---racing is fun and all, but nothing compares to competing in an Ironman at your absolute best ;-)  The race is always a celebration of the training you have gone through to get to the line ;-)

If this isn't enough for one damn long blog post, here's the last piece...for this week...


Jenny and I have agreed that after this year, Ironman will take a back seat to family life.  I need a break, my family needs a fully functioning papa and husband to be home more, and I need to be home more---it is just that simple.  The days are numbered before riding away from the house for a 4+ hour ride will leave me with heart ache.  As I have said before, Jenny is amazing, but I know this all adds up...and when your little girl is saying "Papa don't go!!!"  you just have to put your head down and get it done, but that will only work for so long, and it is not just because they need me, it is because I need them...
Competing in Ironmans and trying to be an elite competitor in the Age Group ranks can and is overwhelming for the entire family, and I am actually really excited for life post-Ironman.  Jenny may want to kick me out of the house if I am around more...only time will tell!   Reading between the lines, IM Texas is giving it "one last go"....

Update 2012...random, but I'm a bit rusty!

I decided it was finally time to kick of the 2012 Blog Season here....I found myself looking up the Red Baron today on Wikipedia---did you know he was a German pilot during WW 1?  His real name was Manfred Albrecht Freiherr von Richthofen and he died at age 25.   He was considered the best fighter pilot of his time, with over 80 kills.  There, i just made you smarter than you were when you started reading this.   Why the Red Baron?  Well, that's what listening to CNN all day while working on patients will do to you---total random, I know, but i had to learn about him, and can't remember what triggered it ;-)  


So this is supposed to be about my life as a triathlete...and I'm starting the year off with something I write in here about often.  Active.com posted a Facebook link to this article, and I had to read it (Article Here).  In a nutshell, it was about support from your significant other(s).  Being a supporter, while I guess it can be a wonderful experience, it is also filled with pure selflessness---spouse is gone for long periods, stinky clothes, just stinky in general, early morning races...  I read through peoples posts on Facebook about how great their "supporter" is, and I realized my situation puts them all to shame---my eyes water when I think about how lucky I am...and every day I am reminded of that.  My energy level has been a bit low this week, fighting just to get my workouts started (hardest step is always...the first one).  For those of you that don't know me that well, we have 2 kids--Sophia who's 3, and Andrew who's 6 months (and 2 days today ;-).  Then there is Jenny; their mama, my wife.  I was texting her about todays workouts---a typical "I won't be home till 7ish" (which she knows can mean 8...a blessing in itself).  I was telling her how I was struggling a bit with tiredness...here's the thread:


Hi papa.  How's ur day?
Tired! How about u guys? gonna take a nap at lunch
Didn't sleep well?Long workout today?
I did, just tired...yup long one today: swim/run.  I brought it all with me to get it done together right after work. I may not get home till 7ish though

Ok. :-(
Yeah :-( but I gotta stay with the program...ugh, sometimes it gets tough!
I know papa.  U gotta b ready for May
Yeah gotta stay committed to things I commit to...I'm no quitter!
I know and I'd never use that word to describe you.  I think you've already proven you're not!


(I omitted a trip to the store to look at curtains in the middle BTW ;-)


After that, I'm not tired!  I'm excited---their support---I can't put it in words!  So I'll go for 4700 in the pool (3x800 neg split to end it...that will be a toughie!), then a 75 minute run w/ intervals...and smile all the way home knowing that those 3 amazing people will be there smiling, hugging, and happy as ever, even though their papa is doing this selfish thing AGAIN!  We are gearing up for my 4th Ironman in 18 months---yes, I am the luckiest guy around, and I know payback will come some time soon (a future post...but not yet!).  Throw in 2 babies, 2 moves...ouch!  Hurts just to think about it.


So, that is a typical day here for me, and with that, I've decided that this year is all about racing for them.  I'll be heading to Ironman Texas without them (what would they do when it's 90 degrees, 90% humidity???) on May 19th with one goal in mind...getting them to watch me race the big one as they weren't with me last year (Andrew was born 2 weeks prior to IM Hawaii last year---yes, Jenny is amazing ;-).  If it happens, great, if it doesn't, well, it won't be for a lack of commitment and support.  


Training is going well, although Jenny needs to stop buying M&M's...swim is stronger than ever, bike power is up, and the run is smoothing out quite nicely...first I'll have a "test" at Marquee 70.3 on April 15th, then it will time to unleash hell on The Woodlands...channeling the focus starting now.


Thanks babe, you woke up sleeping giant inside me today with your simple texts ;-)  Onwards and upwards!  

Ragnar Del Sol---Misery Loves Company

   

Awesome Vests...for our "Special" Zach

I'm so done being done...

"Morphine" to "The Lobbyist"

This was my second Ragnar....Ragnar #1 was fairly miserable, and I don't know why I expected #2 to be any different.  Maybe I was thinking it would be easier on a 12 person team versus the 6 person route we took for 2011...24 hours of continuous racing any way you look at it is miserable.  We started this 2012 version in 80 degree weather---most would think "perfect," but if you haven't been training in it, 80 degrees and super dry desert conditions feel like, well, being in the middle of the desert.  JD started us off on our journey from Wickenburg to Tempe with what we consider the he has proclaimed the hardest stage of the 36 stage race (none of us would ever know because he always insists on taking it for the team)...a twisty, rolling, hot 8.3 miles.  Starting at 2 pm, it was the hottest part of the day, and JD was up against 6 or so other foes, or rather, geeky high school track kids for the most part.  He not only had 20+ years seniority, but also about 30+ pounds of baggage due to his sleek but tall frame ;-)  8.3 miles later, JD looked like we'd stuck him in the out  in the desert to die----white lips, salt stained clothes, giving us the look from hell.  Little did we all know that we would suffer the same suffering on most of our first legs, yet the rest of us were running shorter, and downhill!  El Presidente (JD) truly did "take one for the team" on our first legs, and Buns n Guns (CD) was definitely proud (but a bit concerned while he was running!).  After JD, our order for Van #1 was the ageless wonder Richard York, me, Zach "The Specimen" Kepes (Who's Zach?), George "Morphine" Galindo (Tess Killer), and Klas "The Lobbyist" Kuntze...an "unofficial" plague struck our group early, as we were incessantly attacked by a swarm of Barking Spiders for the 24+ hours this race would take ;-)  All was good though, as I felt it brought the team closer together as we (they) shuffled upwind from the insult ;-)

Buns n Guns...our Direction-Challenged Leader (I did not hand out the surnames ;-)

For anyone who has done a Ragnar, they are familiar with what I am going to describe next.  Put 6 people in a van for 24+ hours (in our case, 7, with Cyndi "Buns n Guns" Dean at the wheel...well, when JD would let her drive that is...), send one out at a time to run, while the others get cramped, tight, low on sugar, high on delirium, and cranky with no sleep, and you are staring disaster straight in the face.  As my car mates from last years Ultra (Bill Jones and Chris Bergeron) can attest...I am downright annoying when it comes to racing---thankfully triathlon is a solo event so I only have to listen to myself.  I don't think Chris enjoys my company at all now, and Bill, well, he just puts up with me as rare as I see him (wait a minute...I haven't really seen him since Ragnar 2011...;-)

Richard, why the leg lift?

     

We completed our first legs, met up with Van #2 in the middle of absolutely nowhere waiting for a pit bulls to attack (there must be dog farms surrounding that dusty lot they decided to turn into Exchange 6 ;-), then shoved off for our first break in the racing...it was sunset---6pm-ish.  We drove back to civilization of the West Valley, decided on The Yard House at Westgate for dinner, and proceeded to make all the wrong moves...starting with a beer to celebrate that we made it through the first 5 hours of a 24 hour race.  Bad Idea.. This is where Zach became "Special" as he refused to take his Reflective Vest off for dinner---add in a stutter and Zach's abilities with the ladies, and it made for an entertaining dinner stop.  Not to be outdone, by this point George was taking trips to the bathroom to vomit---his Ragnar experience was heading downhill fast.  Fed, and then caffeined thanks to a trip to Tully's, we headed to Exchange 12 at some High School...I still have no clue where we are.  So Van #1 is back on, JD is off, but before we leave the parking lot, Cyndi tells me we need to get George to the Hospital---severe stomach pain---he's doubled over and has been hiding his vomit sessions from us.  We toss him into Van #2 who takes him in---luckily no conclusive damage in there, and he was in heaven with a Morphine drip.  JD, then Richard, then me...all the while we are deciding what to do with George's leg.  I decide "what the heck,"  a little more suffering is just what my mental status needs---I whine a little, but am quickly shot down as a martyr---mouth is shut ;-)  So at this point, we've gone through our 2nd legs (3rd for me, just need to point that out ONCE AGAIN ;-)...I have rolled into Transition 18---a freezing cold Anthem Community Rec Center...first words out of my mouth somewhere along these legs:  "I'm so done being done, that I am just done"....kinda describes what the night portion of Ragnar is like.  I shiver my way to the Anthem locker room, which by now look like an unkept prison shower---I don't care because my lips must be blue, I'm exhausted, and I am coming to terms with not getting any sleep!  Shower done, I lay on the mats but the climbing wall, pull my beanie over my eyes (see pic above!), and sleep for what feels like 5 minutes before my phone goes off with a  very rude message from JD telling me to get back to the car--the nerve of him to interrupt my sleep!

On the way to Exchange 24, John's phone rings....George is gonna be okay, AND...he's coming back to run his third leg!  One tough dude---but i think he knew we'd not let him live it down otherwise (his one "kill" Tess probably wore him out!).  JD is off onto his final leg (still whining about how hard his first leg was...HTFU buddy)...George is all smiles in the back of the van, so I inform him that he has to run my final leg (9.1 miles) to make up for missing his #2...and thus giving me a 4.7 mile final leg---I was ecstatic!  Watching him run down 9 mile was hilarious...a huge grin on his face---I wonder if he even remembers running down it ;-)

So, Van #1 finishes it's 3rd legs and we are done!   Now, the hardest part...making it to the finish line to celebrate.  I get to my car at Desert Ridge, almost fall asleep 3 times at the wheel on the way home, stumble into the house, shower while sleeping, sit on the couch, and wham-o I'm asleep.  I was thinking Jenny and the kids were going to be walking through the door at any minute, but that didn't happen....4:30 comes, I wake up, and realize I am a loser...I didn't even make it to the finish line!  2 Years in a row now I have not seen the finish line of this race!  Maybe I have some unfinished business for 2013, of course I'll forget about the misery of this event that hits around 1 a.m. and commit for next year...right now all I want is that night of sleep back first...

Post Race trip to the store...

It was great experience getting to know my van mates--sorry guys for all I put you through--if you need outside help, just ask Bill or Chris; I think they have healed from the 2011 Ultra enough to talk about it and help you return to sanity...

2nd in the Open Mens Division is acceptable---I want a 1st Place baton at some point here though....

My own Science of Sport....

It seems kind of pathetic to think about, but before I sat down and organized the information below, I was not always sure what I was doing with my workouts---I could guess/assume just by the intervals, but I really didn't understand all of the science behind it.  I know there's much more to it than is written below, but at least it has helped me push the envelope when it needs to be pushed...

This is Bompa's Triangle used to explain Periodization Training....Tudor Bompa is the "Father of Periodization" and used this training system to train Soviet athletes to success many times over...

Corners of the Triangle: Base Period...Building the Engine

Aerobic Endurance

o   Zone 2 work is the base of endurance sports.  Fitness is basically determined by how fast you can go aerobically

o   Decoupling:  when HR and Wattage do not “trend” together---when HR stays the same, and Wattage drops, more Z2 training is needed to “couple” the stats. Less than 5% dropoff is acceptable

§  For Ironman, we need to see the following workouts:

·       Bike: 4 Hour Ride   (Wattage/HR)

·       Run: 2 Hour Run   (Pace/HR)

o   Efficiency Factor: measures improvement in Fitness

§  Average Wattage/Average Heart Rate = Efficiency Factor

·       Goal: Power increases at the same HR (number goes up)

·       Same course/conditions to measure over time

·       Once a plateau is reached, time for Zone 3 Intervals (Muscular Endurance)

Force

o   Building better muscle (bigger/better engine)

§  Weights

§  Explosions: Workouts:

·       Swim:  25’s all out with lots of rest (1 minute +)

·       Bike:  Incline 1.5x FTP/LT for ~8 pedal strokes with long recovery of 5-6 minutes.  Stop when you can’t hit the number anymore

·       Run:   Hill Repeats ~6-8 reps with 8 right foot strikes as fast as you can.  Stop when you can’t reach the same spot

Speed Skills

o   Drills & Techniques

o   Major and Minor Flaws Corrected

o   Key Fundamentals

§  Swim:  straight arm, reach, don’t cross midline, pull straight through

§  Bike:  bike fit, move cleat back

§  Run:  foot placement, cadence

Sides of the Triangle:  Build Period/Race Specific....tuning the Engine

Muscular Endurance

o   Biggest determinate of race performance (race specific training)

o   Determines your ability to hold fastest pace yet continue to perform at your highest level

o   Workouts:

§  Swim:  400’s with 30” rest

§  Bike:  5 x 6’ at LT (Zone 4) with 2’ rest

§  Run:  5 x 5’  at  Zone 4 with 2’ rest

o   Workout Progression:  increase interval length and/or shorten recovery (3:1 >>>4:1)

Anaerobic Endurance

o   Relatively Unimportant in Triathlon:  Above LT (@ VO2Max)

o   Start of Swim:  needed to hit the lead pack>>>>>200’s with 2’ rest all out

Power (Sprint)

o   Not Relevant (100 meter dash…)

Limitations....

Endurance Corner is one of those sites I read on a regular basis...lots of very cool stuff on there, and it beats brainless Slowtwitch browsing.  Recently, they backed into a series Limitations in sports, specifically in Triathlon.  The limiters are not simply swimming. biking, and running, but the physiology, etc of the athlete.   Click the links, read 'em over and learn a bit about why just swimming, biking, and running may not be enough when you get to a certain point in your "tri-life" to get the results you are looking for...

Basic Limiters: Overview
This is the first of the series...I always like reading about the obvious because sometimes the obvious gets pushed to the side.  Strength...of course; Aerobic base/endurance....I get it (I can't believe how many people don't); and mobility/stability/muscle balance (the part that I can''t believe I don't put more emphasis on, and Chris is now forcing the point with core/strength workouts 2-3 times a week).  Very interesting...


Basic Limiters: Strength
Strength is such a delicate balance in endurance sports....too much muscle requires too much energy to move it for a decent amount of time (hence sprinters with mammoth quads); too little means not enough mass to match the output required (talking about the bike...) (Kenyan marathoners = SKINNY! but put em in a triathlon and they'll struggle comparatively (which was done a few years back at IM Wisconsin I think).  I think that is what attracts people to triathlon---just by competing in them you tend to look the best you ever have, and your energy levels soar even if you are  getting beat to a pulp a few times a week.


Limiters: Movement Economy
SWIMMING!!!...everything in the pool is trying to stop your body (water resistance), and you become a much faster swimmer by limiting the negative forces versus increasing the positive forces...water is 784 times more dense than air---nuff said.  Every little flaw in your stroke is compounded 784 times versus its effect in air---get skinny and long in the water ;-)  When it is just air (air/wind resistance and contact with the ground (friction), like on the bike and run---less drag (from friction/wind resistance) equals faster at the same output---pointing out the obvious, but hiding from the wind saves LOTS of watts! The friction of a heal striker versus a mid/forefoot striker...it would be interesting to measure...

Of course Alan goes into the detail that really counts---I am a dentist, he is an exercise scientist...all that needs to be said here...


Limiters: Assessing your Limiters
We all think about this, simply because there is no way to be great at all 3 sports all the time..there is always one sport that is lagging, whether it's perception or true.  When I look at my results, I always look at my place per sport (example below), with the goal being to place the same in each one....  When I used to play golf...I could hit 300 yd drives, but not make a 3 foot putt, and when I could hit the 8 footers regularly, it was for a double bogey because I hit my drives OB, into a bunker, or short.  Thankfully, triathlon is not like golf!  But just like this article, my run was what caved (cramping induced...) in Kona, and I have approached my run for 2012 much the way this article states (luckily!)...getting enough sleep is the biggest factor, not simply running more (but running more often is).  The issues in Kona were brought on by external causes (probably heat, loss of electrolytes, hydration), but still, I like to have some part of each discipline that i am working on.  My current example of this:  head position and the pull for swimming, pedaling efficiency with relaxed toes on the bike, and forward tilt/midfoot strike on the run.  A stronger core is part of all these "works in progress,"  so this time of year is when I can improve on these; and NOT try to do it mid season when the miles are up and your form comes from this preseason work.

Here's my example I mentioned above:  As luck would have it, for IMAZ 2011, the "truth": I was 13th out of the water, 9th on the bike, and 10th on the run.  So I was consistent across all three...which means I have to work on all three to simply get faster (or race when I feel 100%...lets just blame that ;-).  My perception of IMAZ 2011:  3rd out of the water, 20th on the bike, and 30th on the run...I'll blame the rest of the 35-39 AG for not being faster than I thought they'd be ;-)  I'm happy with the truth....it just means I need to show up in race form and I should be in the mix.

Basic Limiters: Willpower
the most interesting thing about this article for me is who the author is...Mimi Winsberg MD.  She was behind me at registration for Kona after IMAZ.  We got talking, and she mentioned that she had done Kona, trained just a bit between Kona and IMAZ 2010, and was now in line signing up for Kona again.  Instantly I was thinking:  hmmm, this sounds like a good way to go!  Train for Kona, and do IMAZ off of the same base...she just pulled it off, so why can't I?  Well, I didn't, but came pretty close...and I think it was my willpower that succumbed at IMAZ 2011.  It was almost like I talked myself into tiring out on the last lap of the bike, so by the time I reached T2, I took almost 5 minutes to start the run because I was wanting to find a pillow and take a nap.  And this was with 3 full doses of Pre Race First Endurance Capsules in my system...my brain won the "just slow down" battle.  Fast forward to Kona 2011, IMAZ 2011...and there was Mimi at both races again.  But this time at IMAZ2011, Mimi set the course record for her age group----which tells me to HTFU ;-)  At the highest level, willpower wins races---Craig "The Terminator" Alexander, Chrissie Wellington, Chris McCormack (read his book and you will see why...).  They all put in crazy training regimens---their willpower in races and training sessions to push harder and longer is that 0.1% difference.

The "in-between" season has forced me to think a lot about who or what I am as an athlete...and after a Tweet from Chris:  "The problem with getting REALLY fit? going aerobic no longer feels ez. Outstanding efficiency & economy = endurance zone is FAST & brain on!"   It is easy to think that once you reach your optimal fitness with the engine you have, it's time to work on the engine itself---the form, the muscle, and withstand the pain.  It's what you do when your mind is telling you to stop that determines your fate.


So while this entry is entirely different than all my others, it's here for information purposes so I have all these articles in one spot when I need a kick in the butt...

2011---Looking Back...

It feels so nice (but very weird) to finally not have an agenda when it comes to my triathlon life...heading home after work versus to the pool, onto the trainer, or into my running shoes.  Jenny asked me last night: "what's your plan for tomorrow?"  And I replied: "go to work, come home and be with you guys!"  I think it is just as weird for her as it is for me!  8 days post IMAZ, and I am already finding it hard to sit still.  Friday I rode 50 miles (Rio Verde Loop clockwise), saturday I swam 3000 and did some core exercises, and sunday I rode 50 again (Rio Verde Loop counterclockwise)...it's that fear of losing all this endurance, but really, it's been so nice out that it is just too hard to stay indoors...70's and sunny...this is why we live in Arizona!  Bottom line though, I need LOTS of rest to relight the fire, and get my legs back.

With the season done, I have had some time to decipher my 2011 triathlon life...there are a few things that I would have definitely done differently, to say the least.  My year started with 2 big running events...PF Changs Marathon, and Ragnar Relay Del Sol Ultra Team.  This year, neither is on the race schedule.  I think hammering away at 2 long distance running events (Ragnar Relay: I ran 23 miles, then had to pull out at the final exchange---I thought I had torn my calf muscle---literally popped and I couldn't even step without 10+ pain...thanks again to Bill Jones for finishing it up, but not before he was led off course, thus putting his mileage at 40+ miles in a 24 hour period).  The biggest "lesson learned" this year was tied to this, and was all related to recovery and fatigue; I think these two events put a fair share of fatigue deep into my legs early in the season.  Fast forward to IMAZ, and my legs were overdone.

After those two events I think I recognized some warning signs...at Marquee 70.3 turned duathlon, I felt less than athletic, and survived on sheer willpower to complete the run.  I recovered a bit after that, but it was hard to tell as my next races were Olympic Distance.  The big test of the fall season was Mountain Man 70.3 in Flagstaff, and although the result (due to a poor run) was not indicative, I was feeling good and led the race from the gun until mile 30 on the bike...I actually ended up running with the leader half way through the run (Ryan McGuigan of Team Trisports.com), but my nutrition plan seemed to backfire on me, leading to a 5th place finish.   I left this race leaving no questions about where my swim was...I had the fastest swim split of the day (my crowning achievement of the year...kind of).  My bike was solid, but not anything to celebrate, and my run suffered---I'll reference that early season block of running races to blame.  Next up was Nathan's Olympic, and I was feeling very good there...2 weeks out from Kona, and all things were great, which is what we wanted of course with the two "A Races" of the year coming.

Andrew was born Sept 18th, I was off to Kona on Sept 28...I was feeling great going into Kona---how could I not?!  Taper for Kona was absolutely perfect--my legs felt perfect, my swim was feeling lightning fast.  Now that I know, I lined up wrong on the swim (NEVER line up on the inside, 2nd row regardless of how fast you are...you will get crushed all the way out), but was still loving every minute.  Bike went well, but then came the intercostal cramps on the run that just shut me down---it was the only issue in Kona, but it was enough, and brought me to a sudden walk/run pace that at least allowed me to squeak under 10 hours---again happy, but I trained  and felt like I had a much better day in me IF those cramps didn't come my way.  A huge IF to figure out though.  Salt?  Too much? Not enough?  PERFORM messing me up???  When that day comes again, so race simulation may be needed to see if it happens again.  When I started back into the sport a year and a half ago, and choosing to jump right into Ironman racing, I always knew that nutrition was considered the "fourth discipline" in IM...now with 3 of them under my belt, I have learned that it is the most important.  I think it is manageable when you think of calories in and hydration, but the salt issue is where the confusion is.  I know if I stick to just First Endurance products, there is never an issue (and hence my solution); I should leave it at that, use my special needs to keep those products flowing...it is that simple.  I wish I could say that PERFORM works for me, but it just doesn't.  I think I will dive into this in the off season---probably dedicate a post to finding out just what is the difference and why the problem arises for me and so many others...

So, do you think it's better to line up on the buoy line?  Or how about anywhere else other than the buoy line!  Next time ;-)

With Kona done, 6 weeks came and went, and IMAZ was here....the training in between was tough, but didn't faze me...I wonder if anything would have fazed me after the "year in training" that I had put in.  Taper for IMAZ did NOT go as my previous 2 Ironmans, and my result, while a 9:42 is nothing to shake a stick at, was pretty much the worse possibility for the day.   20/20 is always hindsight, and I really have come to an agreement that the consistent (meaning: NO BREAK) training of the past 18 months finally was catching up to me and affecting me in obvious ways.  Bryan Dunn told me a few times I should have called it a season after IMAZ, but I am not one to back down just because I not feeling on top of my game--it was a great lesson to go through IMAZ feeling the way I did, and to know not to take anything for granted.  Enjoying the races with my family in Kona (without Jenny, Sophia, and Andrew), and at IMAZ (with Jenny, Sophia, Andrew and my mom) was huge...and motivates me to conquer higher mountains.  6 minutes is what separates me from saying IMAZ was a good to great race...(the Q time for 35-39).

It's really hard to self-diagnose how your training is going---Chris has told me many times that you just get used to "what normal is"....normal can be a sluggish Heart Rate, tender to the touch muscles, suppressed diet, poor sleeping, elevated resting Heart Rate, etc.  Ironman training pushes the limit of all these signs, and having them on a short term basis is actually normal from what I have come to expect.    Right now it is easy to self diagnose though.  While I want to keep some sort of activity going, my legs are still trashed deep inside.  My goal is to keep it easy until I get that fire, that ability to just "let er rip" and truly have the legs firing on all cylinders.  Its that base training time of year anyways, so that should help.  Add in no early season races to get "up" for, and I am heading in the right direction.  Looking back again, maybe that camping trip to Payson in July should have been a break from training all together---a refresh, re-evaluate, relight the fire....I was just too focused on wanting to train as much as I could---I just love to train.  Even right now, 9 days after IMAZ, and my legs are still a bit trashed (of course they should be after an IM)---I'm erring on the side of rest until I feel fully recovered.  Workouts are a "go with what you feel like doing" approach through the end of the year.

 So for 2012, the year I hit 40, I am going to plan MUCH smarter.  If I do PF Changs, it will be the half marathon, and I am lined up for a 12-person Ragnar ONE Team---obvious changes from last year, and will be events to build through rather than recover from.  I have my eye on a 70.3 in the summer, and a "big maybe" of an Ironman in August/Septeber...not gonna say which ones yet, as the ultimate decision process will be made at home with Jenny.  Looking at the BIG picture, the big fault of the year was going strong from January to almost Thanksgiving...just way to long like I said above without any break.  I plan on starting the year much slower, and build into a solid effort at that 70.3 and/or Ironman.  I am not necessarily shooting for Kona 2012, but I see a way I can make it happen, and if not, I see a way to make 2013 happen instead...Jenny, no pressure, this is diarrhea of your husbands mind ;-)