2 Weeks!

Two weeks from tonight, I'll be collapsed in my hotel room, hopefully elated with the performance I worked for and (I believe) earned. Yet it still doesn't feel totally real. For instance, despite a year of training, I felt a pang of anxiety when I realized tonight that the next Ironman on the official schedule is...mine.  There's nothing else to look forward to.  No other friends to cheer on.  No other teammates to send off.

It's just me and a date that approaches more quickly every day.

If today's workout is any indication, I'm definitely close to being ready.  Bob, my fellow Fortius and IMAZ teammate, joined me this morning for a full tri-workout.  We swam at Zuma in clear, crisp 62-degree water for 45 minutes.  I experimented with compression shorts in the water instead of a swimsuit, as well as compression calf sleeves. I liked it overall.  The calf sleeves rolled up on my leg a bit but I think that was after I took off the wetsuit, not while wearing it.  I think I'll go with that strategy at Ironman.  Any edge I think I can get.  Following a fairly leisurely transition (what a gorgeous day out!), I did my very best to hold onto Bob's wheel as we hammered out to Big Rock and back.  I succeeded for the first half of the ride as we belted out several 21-plus mph miles, but the second half of the ride, Bob stopped toying with me and simply took off.  He very well may break five hours for his bike split at IMAZ if he wanted to.  Finally, we embarked on a 90-minute run while trying to stay in heart-rate zones 2-3.  We were successful, completing just around 9.6 miles in that span on a flat course.  I needed that run following last Sunday's blow-up in Calabasas.  I know I can hold my heart-rate steady for several miles but I'll need the weather and wind to cooperate, as well as my own ability to stick to my race plan.  Today, the wind was moderate and the temperature was around 70 when Bob and I started running at noon.

Now, it's getting late (for an old guy like me).  I'm typing, reflecting about the past week.  With the exception of a couple monster swims, this past week truly felt like what I expected a taper should be.  Relaxed.  Moderate.  Fun.

With the occasional balls-out bike sprint thrown in for good measure.

14 days and counting.

Ode to Joy

Finally, I enjoyed a workout that truly felt like a taper!  Thirty-eight miles of mild climbing (just shy of 3,000 feet) at a low heart-rate, complete with actual conversations with other human beings!  What a concept!  Fun! I started off the morning riding on my own in Agoura, but about a third of the way in, near Lake Sherwood, I ran into some Fortius teammates.  I immediately turned around to spend time with Joe and Kelly.  They're both in their off-season now, so we ambled along, chatting amongst ourselves and even some other cyclists.

Kelly and Joe turned back into the Starbucks parking lot but I needed another hour of pedal time.  That was fine by me, as I felt refreshed and eager.  I realized in typing this post that today's ride was the first time in months where cycling felt like a hobby -- something I love doing -- rather than a mind-numbing effort towards a particular goal.  I'm saddened by that epiphany somewhat but happy that at least I can sense it. Maybe that's what tapering is all about.  Rediscovering the joy for the sport, plain and simple.

My spirits lifted, I found myself galloping along for a brief 30 minute follow-up run at a faster pace.  This was further encouraging to me.  Maybe now I can start to gain energy over the next couple weeks. Looking at the training schedule more closely, tomorrow's brick is more or less the last "long" workout until the race.  I can dig that.

There was another force at play today.  Something I didn't expect.  One of the reasons I was able to ride with more joy was actually because of the relief and satisfaction of knowing I'm more adept at fixing flat tires.  I know it seems silly, but just knowing I'm not screwed if something "bad" happens to the bike during the race released a flood of pent-up anxiety should it actually happen.  Certainly, I hope I can stay on the bike and not have to dismount to fix a flat.  But if I have to, I'll be ready.  This means I'm instantly more comfortable and confident riding long distances on my own.  I can be my own mechanic now.  Seriously, what a relief.

For the past several weekends, I haven't really looked forward to any workout in particular.  I've just tried to get through them. Past them.  Over them.  Around them.  Tomorrow, I can honestly say I'm excited to get back on the road.  My bike got a thorough cleaning today at Helen's, thanks to Pete, and poppa's got a new pair of cycling shoes (Shimanos).  In addition, I'm now rockin' a Speedfill bottle that holds up to 40 ounces of liquid and lets me drink from a giant straw while maintaining my aero position.

Hanukkah arrived early!

Excitement.  Joy.  It's nice to reclaim these essential feelings.  It seems like they've been gone from my training for quite some time.

15 days and counting.

Good Night

Just got home from dinner with my family.  Fantastic time filled with lots of laughter.  And lots of questions about Ironman. I've learned over the past two nights that spectating for an Inroman, for the uninitiated, is a daunting prospect.  I think Stephanie and my family is every bit as nervous about where to go, what to bring, how to act, what to do, etc.  It's stressing me out but at the same time it's humbling to see my core come together so beautifully just at the right moment. I'm excited for the big day, and it's invigorating to see that they're every bit as excited also.

On a different note, my daily tire-changing sessions with Frank are going well.  I've cut my tire changing time down in half in one day.  Frank timed me and I started at 4.5 minutes for one tire (not including reinstalling the wheel on the bike) and trimmed that to 2.5 minutes by standing instead of sitting and working over the wheel instead of parallel to it.  The other key I'm learning is that it's all about inflating the tire enough before inserting it into the tire.  Not enough air means the tire loses its form and it's tougher to cinch inside the rim.  Worse yet, it could pinch, resulting in the explosion "snake bite" (as Frank called it) the other night.

The more comfortable I get mechanically, the more relaxed I seem to get about the race.  That really was the only factor I was truly worried about at this point.  Wind, I'll deal with.  Heat, well, it worries me too but there's nothing I can do about that except slow down and grin and bear it.  Fixing flats and other mechanicals, that's something under my control.

Thank goodness for Frank.

It's late.  I've got a brick tomorrow and a full-tune up for the bike scheduled at Helen's.  My friends are racing Ironman Florida in the morning  I'll be tracking them too.

Good night, all.

16 days and counting.

Not Tapering Yet

If this is tapering, I'm not feelin' it yet.  I just got done with a yoga class that let out just after 9 p.m.  I ran about 8.5 miles this morning. And just now, I packed a full bag for a 2.4 mile swim tomorrow morning and an hour of intervals cycling immediately after.

This is tapering?

Sure, I had a (well-deserved) day off from training on Monday.  And, yes, I'll have this Friday off as well. Yet the intensity of the workouts still doesn't quite feel like what I expected.  Maybe my expectations were off.  I figured we'd be doing general maintenance work at this point -- just enough of a workout to keep my energy levels moderate so I'm not ready to tear the legs off a Cheetah barehanded.  After I catch up with it, of course.

Instead, I've got another 5:40 a.m. wakeup call tomorrow to plop into the pool.  I thought I was done with those for the immediate future.

Maybe the REAL taper starts next week when my training hours head closer into the single digits. I'm really looking forward to that.  What I'm going through right now feels closer to thinking you've finished a marathon and then the race organizers tell you, "Oh wait, it's actually 27.2 miles now.  You've got one more mile to go!"

UGH.

OK.  Off to bed.  More training beckons early in the morning.

18 days and counting.

All Blown Up

Forget the fact that I swam 4,000 yards this morning (T-pace looks firmly between 1:48-1:51/100 right now).  Or that I rallied on the bike trainer for an hour late tonight...while watching Glee with Stephanie. No, that's not what I'm proudest of.

I changed two fictional flat tires.

Well, OK.  I changed one.  Before I put too much pressure in the CO2 cartridge and blew up the tube.  I totally dazed myself too!  It felt like when you play Call of Duty and you've been hit with a flash-bang grenade.  I was momentarily stunned and spacey.  Steph rushed into the room to ask if I was OK.  I managed to say I was fine, but definitely felt a little loopy for a moment.

I think I pinched the tube while putting it in.

Maybe that is an understatement.

BUT...but, I rallied.  I got a new cartridge, gathered myself, and tried again.  This time, I got it right.  Even though it took a LONG time (14 minutes), I still took out the old tube, slightly inflated a new one, inserted it properly, encased it and didn't pop my eardrums.

Granted, I haven't yet taken the back tire off my bike and re-attached it.  That will come next.  For now, I just want to practice getting the flats fixed. Honestly, I can see that it's not hard.  I just need to do it more often and not stress out about it.  Both easier said than done.

I'm going to buy a bunch of cartridges tomorrow and practice every night from here until I leave for Arizona.  I may even ask my work buddy and cycling mentor, Frank, if he'll let me work with him all next week on honing my tire-changing technique.  Even if I can get down to 10 minutes for a rear tire, that would rock.

Wish me luck.  And that I don't go deaf between now and then from more unexpected bursts!

19 days and counting.

A Happy Fall-Ure

My dad and late grandfather are the two men I look up to the most.  My work ethic comes from them.  So does my passionate nature.  My sense of honor and integrity.  And yes, my temper too. One of my favorite things about my father is that he always sends me articles to read.  Whether they're on business, life, or sport, it doesn't matter.  They all have one thing in common: Improvement.  My father lives that credo every day himself.  He's constantly reading and more impressive, applying those learned principles in his 30-year-old automotive repair business.

Once a week, I can count on there being an article in my inbox that he'd like me to read and comment on.  Today's article was so good I'm going to share it with you and offer both him and you my response.

The author is Jonathan Fields, who sounds like a really cool dude.  My kind of guy.  Into a lot of different kinds of things.  In today's blog post, Jonathan wrote about what legendary author Jim Collins said is the difference between failure and what he calls "fall-ure" For the non-click inclined, here's his definition (using rock climbing as a metaphor):

"Failure is when you get to the crux, start to feel your legs shaking, your forearms and fingers flaming out, your nerves rattling and focus flagging…then just choose to give up, peel off and hang on the rope.

Fall-ure is when you get to that same place. Heart pumping, sweat pouring from places you didn’t know you could sweat, ground a distant memory and, instead of choosing to let go, you commit fully to the next scary-as-hell move. You go for it with everything you have…and still fall.

Failure is about going most of the way, then bailing on your defining moment.

Fall-ure is about going all of the way, then falling in the utterly committed pursuit of a quest.

And, the difference, the willingness to go all-in and fail at the biggest moments, is very often the difference between epic journeys and a lifetime of excuses."

My father thought this aptly described my journey towards Ironman Arizona and wanted to know what I thought about that.

Well, Dad, here's what I think.

When I first read this post I was so moved that I lost my breath for a moment.  I believe that I have pursued fall-ure my entire life, weird as that may sound.  And now there's a made-up term to describe that feeling.  Words to define an instinct.  Whether my desire to pursue fall-ure was taught or self-learned, I'm not sure.  I think, Dad, that you and I are the same in this regard.  So I believe we both learned it from your father, my grandfather.  Whether it was trying out for teams I had no business making (how many times did it take before making Hillside's basketball team?), or winding up in places I never belonged (how many times was I told "no" before scoring a press pass to the Reagan Library opening?), I've never let that fear of rejection or the unknown stop me.  And one need not look further than my relationship with my fiance to confirm that in all areas of my life, I've risked everything (and sometimes failed in the process) to do what I think is either best for me or a goal I want to achieve.

So, as it pertains to this odyssey that is the Ironman, I could very well drop off the proverbial cliff come race day.  I might get sick.  Or crash.  Or just have a bad day.  But, one thing I won't do that day is fail.  I've trained 550 hours so far not to fail.  The actual race is 17 hours or less.

Were I not to finish at Ironman Arizona, I would not consider it a failure.  Unless I simply quit, which would never happen.  They will have to drag me off that course or I'm crossing that finish line.  This is my final build week before heading into a three-week taper.  I've done the work.  I've passed the tests, week after week, rain or shine (like today, where I biked two hours in the damp, rainy LA basin).  At every crux, I've climbed.  And when I've slipped, I've found a new crux to leverage.

I think that's the bottom line in triathlon.  If we continually push ourselves, we can't fail. If we bonk, it's a lesson, not a judgement.  If we crash, it's a DNF, not a Did Not Compete.  We show up.  We race.  We practice.  We learn.  We grow.  We do it again.

No matter what the results say, there is no failure in that.

But if we're not trying to outdo ourselves each time, there cannot be fall-ure either.

So, Dad, I hope you can live with your son being a total fall-ure.

And for what it's worth, I think you're a fall-ure too.

30 days and counting.

PS: In case you missed it, my latest article for Lava Magazine is now live on their website. It's about balancing relationships and training.  I think we could all use some help in this area!  Here's the link.

Rest Day

Thanks to a half-day at work and and an off-day from training, I enjoyed a true rest day. Ah, so this is what it's like?

I got home around 1:30 p.m. and, after catching up on HBO's "Boardwalk Empire" (Al Capone's character steals the show in this series), I took an hour nap.  What a luxury!  I was only awakened once by Trudy and Bam-Bam, which isn't bad in the middle of the day.

Instead of feeling run down at the end of a work week, I feel refreshed and eager to get on the bike tomorrow for another 112-mile jaunt.  Except, in my eagerness to clean said bike I popped the chain while applying White Lightning chain greaser.  I was flipping through the gears and cleaning the chain when I dropped into the smaller chain gear and watched in astonishment as the chain bunched up like a train wreck around the crank.  I tried fixing it based on what I'd normally do if I dropped the chain on a ride. This seems worse.  The chain is completely separated from the crank and pedal, just dangling there helplessly.  Fortunately, I'm riding with Frank tomorrow and he'll help me fix it.

Well, at least my bike is pretty.

This sort of mechanical problem is what I'm most afraid of for Ironman Arizona.  While it's unlikely I'll drop a chain on a flat course, if I get a rear tire flat I'm going to be in trouble.  I plan to practice over the next few weeks, as I've mentioned in past posts. But it's especially frightening to think a silly chain derailment could be the difference between meeting my goals and a big fat DNF.

If anyone has any suggestions on how to easily pop the chain back on when it's separated from the crank, I'm all ears.

Until then, I'll continue to rest.  And avoid touching anything that has moving parts.

35 days and counting.

Nine Hours of Awesome

I've trained nine hours this week, with another nine to go.  The last two days have been especially intense though.  And I wouldn't have it any other way.  I could have taken the easy way out. Coach Gerardo gave me only 16 hours originally but I asked/begged/demanded more work.  I'm so glad I did.  Finally, I can appreciate what he meant by embracing the challenge of the distances involved in my training.  Just getting through this week feels special. Today's workouts included a difficult 2,300-yard swim at 6 a.m. followed by cycling hill repeats and 20 minutes in zone three aero after that.  Two hours, 20 minutes of hard work.  My quads howled by the end of the bike workout, yet I felt so accomplished that I let out a primal yell to nobody in particular.  I didn't care if it startled people along the Griffith Park walkway or if people thought I was crazy.

We already know I am.  And by "we" I only mean you and me, not my "other" personalities.

Kidding.

Really.

Now I'm winding down for the evening, after a busy day of work.  A good day of work, I might add.  Despite my fatigue, I felt fresh in meetings and on my "A" game. My father shared an article with me about how a prominent business executive makes sure he's moving when he's thinking because it allows him to think better.  I believe there's something to that.  As long as I get enough rest and eat well, I definitely can see a connection between staying active and staying sharp.  I wonder if other people feel the same.  It's almost like fitness is the metaphorical equivalent of dressing up for work.  I used to find that if I dressed dapper in the office, my performance would follow suit. Now, toss out the tie, replace it with the bike shorts, and voila!

Tomorrow, we have a half-day off from work.  Despite my nine hours of torture -- training -- I'm inclined to work out some more.  I won't, because I can hear Gerardo from Texas telling me how bad of an idea that would be.

Can't peak too soon.

36 days and counting.

PS: I still need to compare my running threshold data from the last "official" test to yesterday's TT.  However, I think the last test measured a mile run and this was more about 20 minutes maintaining a certain heart rate and pace.  So it might be apples to oranges.  My first glance indicates I ran a mile 11 seconds faster yesterday and more miles in general.  Interestingly, my heart rate was roughly the same (high 160s).

Shattered but Happy

I basically did an Ironman over the course of this weekend.  Hence the lack of blog posts for it as well.  I trained 12 hours in two days, with the following results: SATURDAY

-- 112 miles on the bike in almost exactly six hours.  Rode from Pepperdine University to Simi Valley and back, with detours in Camarillo.  Climbed about 3,500 feet total.

-- Ran five miles in 45 minutes immediately following the bike.  Legs felt pretty decent after the first mile.

-- Did both by myself, which helped lock me in mentally since I'll have to do the same come race day.  Yes, it was a little lonely out there, especially when it started raining unexpectedly in Moorpark.  But I got through it.  And G-d has a sense of humor, too.  When the rain drops came first came down, I shouted out to nothing in particular, "Bring it!"  And the rain immediately stopped.  I thought I had won that little battle with Mother Nature.  Nope!  Mile 111 found me facing a huge hill at the Malibu Creek Shopping Center to get back to Pepperdine, with a stiff head-wind, and only a minute to spare to hit my goal of 6:00:00.  The wind picked up, my pace dropped back, and I finished with 6:01:01.  Mother Nature 1, Ryan 0.

Before moving on to Sunday, I should note that for the first time I can remember, hunger woke me up in the middle of the night.  I literally had to make myself a peanut butter sandwich at 3:30 a.m. to get back to sleep.  That was after drinking a fully loaded protein shake at 11 p.m.  Fortunately, I only lost one pound last night despite the massive amount of calories I burned.

SUNDAY

-- Ran 13.1 miles in almost 2:30:00, covering just about 1,300 feet of elevation in 80+ degree heat.  I really started to feel it bad towards the end of the run. I fell short on liquids and had to dog the last two miles without any.  At that point it was around noon, the heat of the day.  Big mistake.  But once again, I got through it.  Clearly, my long distance pace right now on rough training weekends is around 9:30/mile.  That was my moving pace today and roughly the pace after yesterday's bike ride.

-- Swam 4,000 yards (500 short of three miles) in 1:25:00 (roughly).  This workout absolutely shattered me.  Of course, it was the cumulative effect of the weekend but it really took all I had to get through it at Calabasas Swim & Tennis Center.  I thought about quitting several times in the workout.  I was tired, irritable, lonely and my feet were cramping every 500 yards.  I knew I'd be even more upset if I didn't finish the full workout, so I pushed through.  The quality of the session wasn't very good but I truly did my best, pacing myself accordingly.

Total damage from the past week: 18 hours, 20 minutes.  Total scheduled was 19:20 but with missing 10 minutes here or there I fell just an hour short of the overall goal.  I feel fine about that since my Training Peaks workouts are mostly colored green, meaning I did the vast majority of the work.

And if anyone wants to tell me that swimming close to three miles, biking the full Ironman distance and running 18 miles total doesn't count as a strong weekend of training, then y'all can kiss my butt.

And with that, I bid you good night.  I got some resting to do.

Where I've Been

Saturday: Baptism (not mine), Wall Street movie with Stephanie's family (family great, avoid the movie), dinner with the Van Schaik clan after in Costa Mesa. Sunday: Biked 97 miles with Frank and Caleb, from Malibu to Moorpark and back. Swam almost two miles after that.  Rushed home, changed clothes, took Steph out for a surprise dinner at Cicada Club in downtown LA followed by another surprise, Muse floor seats!

Just got home from this whirlwind of a day.  So much more I could say about the entire day.  Too drained physically and emotionally to even try. Highlights are easy though.  Caleb made me feel like I'm halfway decent at triathlon by complimenting my cycling.  Steph looked at me tonight like I'm king of the world. Well, at least her world. Muse simply rocked my entire core.  To the point I stood for two hours after my day of training and didn't mind that much.  Truly one of the best live performances I've ever seen.  Dare I say even better than a U2 concert?

Days like today just don't get much better.  Honestly, one of the better days of my life.

54 days and counting.