Take that, Boney Mtn Trail!

Progress in Ironman training, or any kind of training for that matter, comes in many forms.

I can be physically measured, emotionally felt, experienced or visualized.

I was fortunate enough to experience all of these moments during this morning's trail run up Boney Mountain in Newbury Park.

Perhaps the morning was pre-ordained for greatness because I no longer felt the urge to bundle up to avoid the chill.  Like plopping into the pool instead of dipping, I'm finally prepared to handle the cold weather without fear of cramping or getting the chills.  So, in 47-degree weather, I rocked the shorts and T-shirt.  Felt good, too!  Crisp. Light.

The run itself was meant to be a litmus test, though I secretly think the test was rigged. Coach Gerardo didn't allow us to use our runner's watches (in my case, STILL my Polar!) or heart-rate monitors.  We were supposed to run however we felt like running, with "be smart" as the only suggested guideline.  I took that to heart as best I could, but really I felt like an uncaged wild animal from the get-go.  Like I was totally free from the science of the sport and returned to the sheer art and joy of it.

Despite some heavy calves at first, I felt great from the first mile all the way past the 15th, about where we finished.  Physically, I experienced the sensation of gliding along the muddy hills even when I should have felt winded.  Just a couple months ago, during my first Boney Mtn trail experience, I did a lot of walking.  Lots of huffing and puffing too, combined with a shortage of water and proper nutrition.

Last time out, the low-hanging branches and plants that clawed at my legs felt like they were doing their best to push me backwards.

This time, the rain-soaked vegetation reached out to high-five me as I breezed by.

Emotionally, I ran without fear or anxiety.  I knew I belonged in the Fortius training group.  I was part of the team.  I could even help lead it every once in a while.  And it felt good.  Further, the views were spectacular, a steel gray cloudy morning interrupted by patches of teal sky and an apologetic sun for all this wet weather we spoiled Southern Californians have been experiencing.

Speaking of experiencing, I don't think just a couple months ago I could even have run with an understanding of what "be smart" meant.  Though I pushed myself a little hard at parts today -- especially while scampering up the steep hills toward the top of the trail -- I always ran at a measured pace. I was in tune with my heart-rate.  I knew when to push forward, pull back, speed up and slow down.

Never before have I felt so at one with my own body and mind.

And, the visualization, well that's easy.  I can clearly remember parts of my first Boney Mtn trail run where I thought I was in over my head.  The ascents were never-ending.  The terrain caused me uncertainty.  The breaks were too short while the duration between them was too long.

The smile on my face at the top of the peak here is me remembering all those moments and realizing that the person holding the camera this time has changed a lot since then.  On more than one level.

In short, it was a kick-ass run.

And then I swam with Mike for 45 minutes to the tune of 1.25 miles.  Dare I say it was soothing and relaxing?

What's happened to me?

I am becoming an Ironman.

276 days and counting.

Viva Vegas

I really don't like Las Vegas. Is that OK to admit?  It's everything I'm not, or at least don't think I am.  Flashy. Over the top.  Glitzy.  Glamorous.

Vegas stays up all night.  I go to bed by 11.  Vegas bets the house.  I take calculated risks.  Vegas is all style.  I try to be all substance. (OK, maybe there's a little flash involved, too, if I'm being totally honest here!).

But one thing we can see eye to eye on...food.  There's a lot of it here.  And that's good, because I'm frickin' hungry.

Especially today. Find me a buffet!  I caught the 7:20 a.m. flight from Burbank to Sin City.  Up at 5:30 a.m., along with my lovely neighbor Trudy.  Just in case my alarm wasn't loud enough, she had me covered with her usual circus act of stomping and drawer slamming.

I know some children read this blog now, so I'll refrain from writing what I'm thinking.

I'm honestly not sure which I can't stand more...Vegas, or Trudy.  It's close.

Once I checked in at the Red Rocks Casino (room pictured above) and caught up on emails and text messages, I decided 9:30 a.m. would be the perfect time to fit my running time-trial in.  The nice concierge pointed me to a windy, concrete path in a wash basin just a few miles from the resort.  It did the trick.

At first, I felt quite sluggish.  I couldn't tell if it was the air travel, the early wake-up, dehydration, lack of nutrition or general fatigue.  But it definitely took me the full 20 minutes to warm-up before I began the TT portion.  My right calf was stiff and it affected my stride.

Fortunately, the actual TT went much better -- even if I labored through it a bit more than usual.  My 20-minute average heart-rate bpm remained the same from four weeks ago, 168.  However, if I calculated correctly using MapMyRun.com, then my pace improved by nearly a full minute.  Four weeks ago, I ran an 8:44 mile.  Today, my pace was 7:21!

I may have to visit Vegas more often.

Following the run, I crammed in a shortened strength training session.  The 45-minute workout felt like an hour-and-a-half, with the following usual suspects involved (2 sets, 15 reps unless noted):

-- Lat pulldowns, squats

-- Flys, lunges

-- Rows, leg extensions

-- Shoulder press, leg curls

-- Push-ups, calf raisers

-- Tricep extensions (1 set)

-- Arm curls (1 set)

-- Plank

As Brady Quinn said in the cheesy EAS TV spots, "Now I'm done."  Lots of pasta, with grilled chicken, followed by a Muscle Milk.  Sorry, EAS.

The rest of the day and evening has been and will continue to be work-focused.  But that will be easy considering I'm at a conference. Conference calls and schmoozing with colleagues are the order of the day.

I will rest easy knowing I found the discipline to train hard in a town like this.

Ironman. An exercise in willpower.

279 days and counting.

Rockin Bike TT

Wanna know what a cycling time trial feels like? Listen to this. Loud.

Fast.  Manic.  Intense.  Grinding. Rhythmic.  Exhilarating.

This overlooked Smashing Pumpkins tune popped into my iPod shuffle mode playlist en route to work after a highly satisfactory cycling time trial early this morning.

I smiled when it did.  Yep, that's what a cycling time trial feels like, all right.

And a solid time trial it was.  True, the course was perhaps a little flatter and the weather was warmer than my last TT.  But progress is progress, right?  I improved by what appears to be slightly more than a full mile-per-hour, going from just over 20 mph to 21.3 mph.  My heart-rate beats per minute dropped ever so slightly, from 164 to a 163 average.  And I covered more ground in 20 minutes, 6.7 miles to 7.1 miles.  This was after another poor night's sleep and sore quads from the weekend's activities.

No, it's not a true apples-to-apples comparison between time trials.  Still, I'm going to chalk up today's workout to tangible progress.

Now, I pack my bags for a business trip to Las Vegas.  I'll be gone tomorrow through Friday, but intend to blog whenever I can find a moment.  And I'll cram a workout or two in as well.  I've got run and swim time trials to schedule, though there's no lap pool at the hotel. I may have to wait until next week for the swim, though I'm most excited to see the progress I've made in the water considering my recent 100-yard T-pace times.

I wish I had more energy to write longer tonight.  But I'm just beat.  I need a good night's sleep desperately.  Ironically, maybe I'll have to visit Sin City to get it.

280 days and counting.

Time to Procrastinate

Full disclosure: I'm blogging to procrastinate right now. My new Garmin 310x uber-watch is staring at me, waiting to be programmed.  Begging, in fact.  Coach Gerardo is begging too.

Full disclosure:  I've had this watch for about two weeks.  It's still in the original box.  Anat likes to point this out regularly.

Tonight I've made some progress though.  All the parts are out of the box and now I simply need to download the appropriate software.  Yet I feel like the kid in that online car buying TV commercial (no, I don't fast-forward past all commercials, I'm actually an ad geek) where he can perform open heart surgery with a ballpoint pen but is frightened by the prospect of choosing the right vehicle.

I can run with bulls, sky dive or complete a triathlon... but I'm stymied by complicated-looking technology.

This from a guy who works at a video games developer.

To be fair, the actual set-up looks pretty harmless. Download some software, upload my vital stats, sync my heart-rate monitor and I'm done.  At least that's how the manual reads.

But the watch itself, well, it looks like something Batman should wear, not me.  I'm still searching for the hidden button that deploys the grappling hook.  And with all the features it sports, I'm afraid I'll try to get off the treadmill before it's time to do so and the belt will speed up uncontrollably, followed by, "I'm afraid I can't let you do that, Ryan."

So, that's why I'm procrastinating.  My life may depend on it!

I'll let you know how the set-up goes tomorrow.  I've got a blog to write now.

My schedule called for a brick workout today, spinning with hill climbs for 45 minutes followed immediately by a 30-minute tempo run with hill climbing to elevate my heart-rate to zone 4 (168 bpm).  I woke up at 6 to do it, crossing the darkened, bustling Sepulveda Pass to Equinox -- Gym of the Gods.  (My guest pass membership is expiring.  I am sad.)

The workout itself was uneventful, which is a victory since that meant I wasn't sore at all from Sunday's half-marathon.  Judging by my soaked clothes though, it was a productive workout nonetheless.  I'm finding that I need to work harder to elevate my heart-rate to the zones specified in my training schedule.  In other words, my heart is growing stronger, as is my endurance.  That feels good.

The real highlight of the day was seeing my blog featured in KNBC-LA news anchor (and now friend) Chris Schauble's "Iron News Man" blog.  To read that I'm truly inspiring others and they like what I'm writing -- it's almost overwhelming.  My blog is a labor of love, a "pay it forward" gift to my future family.  But it's becoming bigger than that, thanks to the people who read and contribute energy to it.

That energy is now adding fuel to my every pedal stroke, swim rotation and running stride.  It's permeating into my work, and my personal life.  I am growing stronger, faster, better.  I owe it to the collective energy of my friends and family, and for having an outlet such as this to dive deeply into my consciousness without fear of ridicule, embarrassment or rejection.

Thank you.

Now if only I can get one of you to program my watch.

286 days and counting.

Surf City Half Marathon: A Double PR

When I woke up at 4:30 this morning, I wasn't sure how my first official race of the Ironman season was going to fare.  As is often the case with me, myriad thoughts ran rampant through my head, all vying for attention simultaneously:

• Would all this heart-rate mumbo-jumbo actually pay off?
• Have all the training hours actually transformed me into a better triathlete?
• Would the weekly trail runs in Agoura and Newbury Park harden my legs to better withstand the rigors of pavement running?

As I sit comfortably in my office chair at home, the answer is yes, I think so and definitely!

The morning and race itself was a blur.  I attribute that to a mixture of grogginess, "runner's trance" and pure joy.  Here are the highlights I recall:

Around 7:10 a.m., my Fortius teammates Mike and Karen arrived with me to the race starting area with about 30 minutes to spare before the starting gun.  We carpooled together, which was atypical for me. Typically, I like to arrive much earlier to feel the race environment, feed off the crowd energy, get appropriately warmed up, and generally amped for the start.  Mike's approach is different, and turned out to be beneficial.  He likes to wait in the warmth of his car for as long as possible before taking the shuttle bus over, and then get loose just before the race start. I think I'm going to do that more often.

Despite the early morning chill (46 degrees around 6:30 a.m.), once I started jogging I immediately became warm and focused.  I was surprised at how comfortable I felt with such little preparation compared to my normal routine.

In another big departure, I chose not to run with music.  I wanted to see what it would be like to simply stay in touch with my breathing without distraction, figuring that the sound of 20,000 footsteps all around me would provide a symphony all its own. I loved it.  I felt more connected to the race, and what I can only describe as a hive-mind mentality of thousands of people marching towards one goal simultaneously.  Powerful stuff.  Hence, "runner's trance."

As much as music can be a motivator, it can also isolate us from each other in the most engaging of moments begging to be shared with others.

On to the actual running.  The sense of connectivity I felt with my surroundings and the experience at-large boosted my performance.  I started the race more calmly.  I maintained my zone 3 heart rate for much longer, and was able to drop it a little more easily when I crept upward.  The result was that I grew stronger as the race progressed.  My first three miles were at an 8:17 pace, followed by an 8:09 pace at the eight-mile marker.

My first indication that today might yield a good finish time came around the fourth mile, when I caught up to the 1:50:00 pace group.  For the next three miles, it became a tantalizing game of cat-and-mouse, as I'd gently throttle up to the front of the group, only to drop back a ways after my heart-rate rose to a point beyond my race-day plan.  I passed the 1:50 group unexpectedly, rounding a corner back onto Pacific Coast Highway.  There was a water stop at the intersection and as I made the right turn, I couldn't see the 1:50 sign bobbing ahead as it had been.  At first I thought I fell off the pace dramatically since there was traffic in the hydration area.

Then, I looked backwards.

Big smile.

It was at that moment I knew I was going to break my personal record.

The rest of the race became a gradual series of surprise and joy, as I waited in vain for my legs to lock up, or something bad to happen.  Yet, as I continued toward the finish, I was growing stronger, faster and more confident.  People whom I couldn't reach in the first part of the race were falling behind me.  And it felt great.  My only challenge was keeping my heart-rate under control not because of working too hard, but because I was just so damn excited!  It ultimately became a game to see how much time I could shave off my previous PR (1:50).

I finished in 1:45:59, more than four minutes faster than last year's best result.

Then, I strutted (literally) down the finisher's corridor straight to the beer garden.  There I met some new friends I've met via my twitter account (@theironmadman).  Bob (@rcmcoach), Liana (@fittorrent) and Chris (@chrisschauble) were all on hand to congratulate me and each other for a great run.  We combined forces with LA Tri Club and Fortius friends to make a larger celebration party (pictured).  And merriment ensued.

Strangely enough, my race may not have been the biggest breakthrough of the day.  As I watched the Super Bowl with my buddy Kevin and some other long-time friends, my thoughts drifted to my break-up.  I was wondering what she was doing at that moment, where she was.  And I was really frustrated.  I've been fighting an inner war the past several weeks between two selves: The guy who still loved his girl, and the guy who sadly knew it was time to move forward and anew.

I couldn't figure out why I still wanted to be with her, and then it occurred to me in a true epiphany: When I'm not with her, my emotional core takes over.  Sometimes I can't think clearly.  All I see is her and what could have been. Yet, when I was with her, my practical self would rule, and that self could clearly see the challenges inherent in the relationship. Ultimately, that self won out.

In a healthy, stable relationship, both selves must be in alignment.  When they're not, something is wrong.

I let out an audible sigh that must have been lost amidst all the cheers in the game. But this was a very big moment for me.  I totally get it now.  When I'm feeling a little low, now I know why I'm feeling low. It's not because I made a mistake in the relationship, it's simply because it's a natural emotional response to missing someone you care for.  But it doesn't mean it's time to go back.

It's time to move forward. Even when it's hard to do so.  But this realization makes it MUCH easier to do so.

So, today was also a personal PR for me.  While I miss my ex-girlfriend greatly, I unburdened a big part of my past right there in that living room.  And hopefully left it there.

Whomever said "To know thyself is to love thyself" is one smart dude.

My Ironman journey grows deeper and more soulful by the day.  At the beginning, I was running towards a tangible finish line, but now the distance just continues to grow as the destination and route constantly changes.

289 days and counting.

I See You

I had an "a-ha!" moment in training today. Not necessarily a good one, mind you, but incredibly important nonetheless.

Halfway through my 2.5-hour run around Brentwood/Santa Monica early this morning, I was informed by Coach Gerardo that I have been confusing heart-rate zones. I've been using my bike HR parameters on my runs as well as the bike. That would explain why I've been feeling like I'm going slower than my compatriots during our training runs. I was chaining myself unnecessarily to a much lower beats per minute count (by a factor of nearly 10 bpm).

Oh.

The second half of my run today was much better, needless to say! Now, I think I may have a shot at beating my personal best half-marathon time last year (1:50:10). I'll get the chance to find out next week in Huntington Beach at the Surf City Half-Marathon. Now, I can't wait.

After finishing the 15-mile run and a Governator sighting (driving a red convertible Hummer with Secret Service vehicles in tow), I sped home to get ready for my parents' 40th wedding anniversary lunch. My sister and I were co-hosting, and as the clock ticked down to T-minus 1 hour, I had images of showing up breathless and stinky because of the typically horrendous 405/101 Freeway traffic.

Fortunately, these fears didn't materialize and we had a fantastic afternoon of reminiscing with my parents' friends. The most poignant moment, for me, was my mom's toast to my dad. She actually quoted Avatar, which I'm still wrapping my head around, and the way the N'avi say "I see you" to each other as a way of identifying with the other's soul.

I'm preparing for bed now (big bike ride tomorrow a.m.) after hanging out with my sister and her boyfriend. I'm absolutely sure they will have a terrific life together because they "see" each other clearly.

One day, I will see someone too. And they will see me. But I am honored that I've had relationships where I've clearly "seen" a special someone, and they've seen me too. I look forward to that day again, and am fortunate to have two parents remain together through many ups and downs over the years to show me what that statement really means in the terrestrial world.

Right now though, I'm seeing my bed. And it's seein' me.

Happy Anniversary, mom and dad.

298 days and counting.