Meet the Shan Clan!

Unless you're totally insane, you don't just wake up one day and decide that you can do an Ironman within a year.

You need some prior experience. A foundation.

The "Shan Clan" built my foundation.

In 2007, I was a little overweight. I was out of shape. I wasn't very happy with myself.

Shannan Lynch (pictured, left) turned all that around. Shannan runs the gym in my office building complex. But Shannan isn't just a manager. She's got degrees in virtually every relevant subject for fitness and nutrition. She's trained professional athletes and celebrities. And she's probably the fastest girl I've ever known, routinely earning podium finishes in any kind of running event she enters.

Over the course of nearly two years, Shannan whipped me into shape and changed my nutrition habits. She used a variety of equipment and training regimens to do so. Everything from traditional dumbells, barbells, balance boards and Bosu balls to resistance bands and step platforms. And no two workouts were exactly alike, so Shannan managed to keep me mentally engaged while my muscles were constantly worked in new ways during our twice-a-week sessions.

Thanks to Shannan, I went from barely being able to run a 5k to completing my first triathlon. I also dropped 20 pounds.

Then, in early 2009, Shannan changed responsibilities and became more of a full-time fitness center manager. My training didn't skip a beat though because of another Shan...Shannon Flanagan.

Shannon and I have a great time training together, and she's every bit of a badass as Shannan (I'd like to see them race in a 100-yard dash!). She's a heck of a spin class instructor too! Shannon puts me through my paces, doesn't let me whine (too much) and we're pretty much always laughing. Our weekly training sessions are among my personal highlights for the week. More important, my event results improved steadily throughout 2009, and Shannon was very in-tune with helping me modify the workouts to maximize performance during triathlon season.

The "Shan Clan" has put me in a position to go after the Ironman. I can't thank them enough.

***

Today was my off-day. It came at the right time. A hot bath, 10.5 hours sleep and a day of no physical activity later, I'm ready for action tomorrow.

Depending on the severity of the rain, it's either a morning bike ride and a swim to follow, or a swim and spin if it's stormy. Looking forward to both.

347 days and counting.

The Difference Between a Good & Great Coach

When I think of successful coaches, I visualize sideline leaders who ooze charisma, bark orders, and demand excellence.

Vince Lombardi. Pete Carroll. Pat Riley (sorry, I'm a Lakers die-hard). Gene Hackman's character from "Hoosiers."

All these attributes point to one-way communication. A leader speaking or dictating to his/her followers. I was reminded this morning there's another quality that separates a great coach from a good one: A good listener.

I was feeling a little deflated after my morning spin at home proved to be deceptively difficult. I couldn't understand why 45 minutes of riding on my trainer in the big chain would be so much more sweat-inducing than when I'm actually cycling on the road. Besides literally spinning my wheels, was I metaphorically doing the same? Worse yet, was I regressing? Were the multiple two-a-day sessions catching up with me?

When I arrived into work, I already had an email waiting in my inbox from Coach Gerrardo. Not only was he reading my blog (thank goodness someone else is!), but he wrote to offer some perspective after reading last night's Into the Wild post. Gerrardo reminded me that we're primarily training for the LA Marathon right now and not to worry too much about Ironman for the moment. In other words, don't get lost in the forest amidst the trees (if you read the Into the Wild post, this is a particularly fitting analogy). He also mentioned it's OK to cut a few workouts short. It's more important to have fuel in the tank at the end while putting in a bit less work than hitting a wall but finishing the workout.

Gerrardo's words were exactly what I needed to hear. I felt refreshed and energized for my lunchtime lifting session (upper body: lats, chest, shoulders, abs).

Gerrardo's desire and ability to listen made a difference in my mental outlook -- which is vulnerable at these early stages of training. It also reinforced that I made the right decision choosing Valley Coach over some of the other reputable coaching options online and throughout the Southland.

Tomorrow, I plan to blog about another pair of coaches, Shannon and Shannan. Were it not for them, I wouldn't even be able to consider an Ironman. Before I do though, I've got an hour of running and 2,700 yards to swim.

I'm ready for it. Thanks to a great coach.

349 days and counting.

Into the Wild

Day Four of two-a-day sessions. I'm starting to feel the burn.

The backs of my knees are tight, as are my glutes. But I'm sleeping really well at night, despite Trudy and Bam-Bam's best efforts.

This morning started off strong. I was supposed to run outside for 45 minutes doing cadence drills and skipping. But, it was 43 degrees (though the sky was crystal clear blue) and I was having none of that. Still, I completed the workout in the office campus gym's wood-floored dance/yoga room and on the treadmill. The session consisted of six, 30 left-foot steps in 19-20-second inverals followed by 60 skips (30 each leg) and a Zone 1 treadmill cool-down. Aside from looking like a complete ass (why should this day be any different?!), the session was more challenging than I expected. But I felt pretty solid at the end.

The session's highlight came via my iPod when I rediscovered one of my favorite inspirational songs from the past couple years: "Big Hard Sun" by Eddie Vedder from the Into the Wild soundtrack. (BTW, I highly recommend reading the book. It's a quick, powerful read that straddles the essence of purity of purpose and utter insanity. Not too far off from training for an Ironman, I suppose.)

It was the perfect song for today. Cold. Alone. Passionate. Silent. Strong. I listened to it at least five times in a row.

The second workout occurred today at 5 p.m. I'm lucky to have a job that is both supportive of my personal goals and respectful of work-life balance. I was able to duck out of the office and head to the YMCA-Burbank to check out their indoor pool. I knew I'd make it back into work to make up the hours, and the pool closed at 6. Win-win scenario.

The problem with the Y's Burbank pool is that it's only 20 yards long, so you have to re-calibrate your regimen. For instance, you have to remember that 100 yards is five laps instead of the usual four. Given that I'm not the best at math and that I was running short on time, I missed the prescribed 2,600 yards of swimming by roughly 600 yards. Still, I swam a mile and accomplished most of the workout. Here was the breakout:

-- 200 yard warm-up (supposed to do 300)
-- 4 x 100 yards easy swim (skip)
-- 4 x 150 yard kick, drill, swim (check)
-- 3 x 200 yards moderate swim (check)
-- 8 x 50 yards fast (check)
-- 200 easy swim cool-down (supposed to do 300)

Man, was I hungry after! Killed an entire Baja Fresh Burrito Mexicano and probably will have a protein shake when I get home from the office, where I'm writing this entry after wrapping up the day's work.

And then I get to do another double tomorrow. Spin and upper body lifting.

Right now that sounds about as fun as getting lost in the wilderness with no way out.

Then again, after less than two weeks into my Ironman training, that's sort of how I feel already.

I'm clearly deep into the wild.

350 days and counting.

You Spin Me Right Round...

Break out your violins, people, because I'm about to whine about the weather in SoCal.

It's cold out. It's raining. Wah.

Fortunately, my third day of two-a-day workouts consisted of two indoor sessions: 45 minutes of lower-body lifting (squats, leg extensions, lunges, step-ups, calf-raisers and abs work) and one hour of spinning.

I've never been happier to be indoors working out, primarily because I used a bike trainer for the first time. I caught up with friends on the phone, watched a little Monday Night Football (Go Packers!), completed my isolated leg training and still kept cadence upwards of 92 consistently. While my heart-rate stayed consistently within 130, I was surprised by how deceptively hard the workout was. I'm not sure why. Can anyone explain? I was in small chain in a smaller gear and it still felt like a fair amount of resistance. Not that I'm complaining... I've already used up my crybaby factor on the weather, remember?

I think my trainer is about to become my new best friend. Tonight alone it saved me from spending $16 on a single spin class session. And with the costs associated with this sport, I'll save a buck wherever I can!

***

Couple highlights to share from today:

-- Three-time world Ironman champion Chrissie Wellington (@ChrissieIrorman) is following me (@theironmadman) on Twitter. That was so cool, and she even replied back to me when I said thanks for the follow.

-- KNBC-TV (Channel 4) anchorman and Ironman Arizona 2009 finisher Chris Schauble (@chrisschauble) is also following me on Twitter. He's back training again after a very successful event. In fact, Chris ran four miles in the rain today. Hard-core!

-- A rainbow appeared outside my office window today literally for two minutes. All the folks at that end of the building rushed outside to see it. It was kind of funny to see a bunch of grown men get excited by a rainbow. But that's exactly what happened. Cool!

Gotta get to bed. Another double workout session tomorrow. Next up: Run and swim.

351 days and counting.

Meet Frank, My Mentor

Do you have a mentor? Not the work kind, but more like a training mentor? Not like Lance Armstrong (though that would be awesome), but more like someone who makes you just a little bit better every time you train.

For me, that person is Frank (pictured). Funnily enough, I work with Frank as well, and I've learned from him inside the office too. Not just about work either, but about everything from how the brain works to Spanish culture and even the history of the Tour de France, among many other topics.

But this isn't a blog about cubicles, meetings, brainstorming, paradigm shifts or any other corporate-sounding crap.

Frank is a fantastic cyclist. He's had the great fortune of growing his skills in the Swiss Alps as well as Austin, Texas. In other words, the dude can climb. And he's not one of these small, gazelle-like climbers that you see wearing the polka-dot jersey in the Tour de France. (No, I'm not saying you're fat, Frank!) I get a special kick out of watching Frank obliterate unsuspecting (and pompous) cyclists up and down the many hills that dot the Malibu Canyon area. They generally have no idea what just passed them.

Each weekend for almost a year now, I've had the privilege of cycling with Frank. He's taught me how to get the most out of my body during long climbs. He's taught me to recognize when my right foot is pointing inward on my pedal stroke. He's taught me to trust my bike more, too, though that went a little too far this past April when I turned my first road bike into a mountain bike as I flew off the road in Santa Susana Pass in Simi Valley. That wasn't Frank's fault though, as I was trying too hard to keep up with someone with 20 years of cycling experience and didn't have enough understanding or appreciation of physics, gravity and the importance of taking a proper line.

Plus, we all know that there are two kinds of cyclists: Those who have crashed and those who haven't crashed yet.

I rode with Frank today on a leisurely but brisk (56 degrees) and windy (cross-winds nearly the whole way) 2:12 stroll from Northridge to Calabasas and back. Details here: http://www.mapmyride.com/ride/united-states/ca/granada-hills/559126013868457000

I maintained a steady average HR of 129, which was the goal (staying in Zone 2 for at least 50% of the ride). Frank was great about supporting my ride goals and not dropping me, as he can often do. Since I'm a sucker for peer pressure, I really appreciated the assist.

No matter how hard Frank pushes me, he always helps me improve. And no matter how badly he wants to open up the throttle and pedal hard the entire ride, he always holds back and waits for me to catch up.

That's the definition of a teacher. A friend. And a mentor.

***

After my ride, my workout was only half-way complete. I was supposed to swim for 45 minutes at a cadence of 44-45 strokes per minute. I haven't been in a pool for at least two weeks and therefore expected to do much worse.

Turns out that hopping in the pool is kinda like remember how to ride a bicycle.

Despite some general rustiness that might be attributed to ride fatigue or lactic-muscle build-up, the swim was pleasant and rewarding. I typically was in the 43-46 strokes-per-minute range, though I did get down to 39 once by using my legs a lot more. I have a feeling though that's a bad idea come Ironman time. But, I'm sure I'll learn more as I go.

Maybe I need a swimming mentor?

352 days and counting.

Eye of the Tiger

Running toward the Hollywood sign this morning in Bronson Canyon, I had an out-of-body experience.

What do I mean?

I think we've all had one, actually. Have you ever been engrossed in thought or activity when that perfect song comes up on your iPod, XM, Pandora, or even good ol' FM radio? It reflects your mood, your attitude and state of mind in that moment. And the moment becomes illuminated, transformed. Heightened. Intensified. Unforgettable.

It's as if you are watching yourself experience the moment from afar, because you know every nano-second of the experience is being hard-wired into your brain for the rest of your life.

That happened to me this morning, running up one of the steep grades on the way to overlooking cloudy Los Angeles atop the Hollywood sign. It was already a good morning, despite a late start. The weather was crisp, the traffic was light, and despite two back-to-back days of two-a-day workouts (and one late night out), I was feeling fine. Better than fine, even though I think I've got a head cold from Mullet Man.

My heart-rate was at my Zone 3 threshold (roughly 155 bpm) and I was working hard to keep it in check by alternating between jogging and walking.

Then, the theme from "Rocky" popped up on my iPod Nano, right as I was reaching a summit and turning a corner to see the big iconic symbol of Los Angeles peek into view, up close and personal.

The music transformed what would have been a nice moment into something special. Into something powerful. Into a belief that no hill was too high or too challenging. That no challenge couldn't be overcome with enough hard work, sweat, focus, planning and grit.

It was at this moment, alone on a Saturday morning trail run, where I realized that I could become an Ironman.

It's within reach. It's not a fantasy.

Ironman is my Apollo Creed or Clubber Lang, I guess.

And ya know what, "you ain't so bad!"

***

Quick shout-out to my good friend, TJ. He was nice enough to mention that my Ironman journey has helped him think of what his own personal Ironman challenge should be. He's embarking on something big to help his writing career, and I think he'll make it happen.

That's really what this blog is about. If I can help motivate people to think of how they, too, can find their own personal Ironman and accomplish their goals...then I would be incredibly proud and grateful.

I hope you'll join TJ and me.

353 days and counting.

Too Early for 2-a-Days?

I was too tired to blog yesterday.

I can't tell if that's because I was suffering the effects from my 14-hour travel day on Wednesday, which include that tell-tale throat tickle that must have come from Mullet Man. Or, maybe it was the combination early morning run followed by the evening lower body lifting session.

Maybe a little of Column A and a little of Column B?

My goal when I started this blog was to write an entry for every day leading up to Ironman AZ. That lasted less than a week. I will try to do better next time.

Here's the quick summary of yesterday's workouts.

Highlights: Running close to six miles at the prescribed heart rate (below 145) without trouble. (By the way, if you're interested I've attached my initial hear-rate goals until I have a proper field test.) And, being able to maintain Coach Gerrardo's desired cadence of 22 steps with the left foot at 15-second intervals. Weather was crisp and brisk and despite being jet-lagged, the run was pleasant. Dare I say invigorating? Listened to U2's No Line on the Horizon album, which is growing on me several months after the release and one live concert later (Rose Bowl).

Lowlights: Forgetting my running shoes at the gym and having to wear my silver-and-black argyle loafers with my workout gear. I looked like Jeff Spicoli joining the track team. Still managed to get a good session in despite my goofy appearance.

Today, after a relatively (rare) peaceful night's sleep I attended a 7 a.m. spin class at The Ride in Sherman Oaks (http://theridela.com/). The instructor was Lorie Kramme, whom I highly recommend if you're looking to learn and grow from a fellow passionate cyclist. Someone who knows how to really talk you through a visual experience while pushing your aerobic threshold just enough. What I especially enjoyed was her willingness to embrace my need for a specific workout (isolated leg training) and she even incorporated it into the group workout.

In the next hour I'll be conducting the second of my workouts today, upper-body lifting (read: swimming muscles emphasis) at our company gym. I'll be sure to bring my running shoes this time.

***

One quick note: I had the great fortune yesterday of being able to thank the two people responsible for piquing my interest in triathlon. Both live Down Under, as you might expect considering how popular triathlon is in Australia/New Zealand. I was in Auckland for a press trip when I met Dave Hine and Paul Gunn in November 2007, and my life changed ever since. Gents, thanks again for encouraging me to expand beyond my comfort zone. For dreaming big. For getting me off my lazy ass. For making me believe that I could complete a triathlon. And for being supportive of my (exceedingly modest by comparison) accomplishments in the sport.

Paul is one of New Zealand's best triathletes in his age group (35-39). I'm trying to get him to start his own Twitter feed so he can share his experiences with us. Paul was kind enough to invite me to stay with him in January 2011 for the Mount Half Ironman National Long Distance Championships. Even though it will only be a few months after Ironman AZ, I'm considering it.

But that's more than a year from now. Time to hit the gym.

354 days and counting.

ESPN + iTunes + Treadmill = Happy

I woke up at 3:50 a.m. California time to go running today. (Any wonder why this blog is called Ironmadman?)

OK, so it was 6:50 a.m. in Durham, NC, where I'm staying, but tell that to my body. It begged to differ.

Admittedly, the appeal of staying warm and comfy in my bed -- knowing this would be the best sleep I'd have for weeks thanks to Trudy and Bam-Bam -- was almost too great to deny. I was able to persevere though, knowing all too well that I can't afford to ignore Coach Gerrardo's training regimen. Bad habits form easily and especially in moments of weakness. Plus, I'm sure he's curious to see if I can handle a workout schedule even when I'm traveling, and that thought alone was the deciding factor to get up and motivate. If I think I'm letting someone down, I push that much harder not to do so.

So at 4 a.m. PST, I found myself alone in the Doubletree's tiny gym (pictured). It was me, a few treadmills, my iPod and ESPN...really all I needed besides water and a toilet to survive. And guess what? There was a water cooler just a few feet away. Happy.

The schedule called for a 45-minute run within heart-rate Zone 1, which apparently is below 135 for me based on a middle-of-the-night text from Gerrardo, who graciously answered my ignorant question.

I'm really enjoying this new way to train. As I've mentioned, I previously thought that the best way to train was to grind, to outwork myself and everyone else around me by pushing myself harder, farther and faster. I've never been the most athletically gifted (as many of my childhood friends can attest), but I always prided myself on being the "Rudy" of the group...I will out-hustle and outlast everyone else until I win. I don't mind pain if it means victory, and as my buddy TJ would say, "that's that."

So, this new approach to running and cycling, which Coach Gerrardo calls "Light, Slow, Distance" (LSD for short, no joke), is a switch. It doesn't feel like I'm working hard, and that leaves me with a slightly guilty feeling so far. But it also leaves me with more energy to get through the day, and less likely to crash around 3 p.m. like I used to do this past triathlon season. Despite my initial concern about the lack of intensity with this type of training, my workout still produced a four-mile run that burned 400 calories. Not too bad, but certainly not the six-mile, 800-calorie torture session I'm used to. Something tells me this is a little healthier (and wiser).

Tomorrow's workout calls for an hour run in zones 1 & 2, meaning my HR must stay within 150-ish the entire time. Then, I'm supposed to lift for 45 minutes after. Mostly legs and abs. Should be fun, considering I get home from North Carolina in the early evening, California time.

356 days and counting...and training already feels a bit like a part-time job! But it's a job I love.

Oh Carolina...

I'm feeling guilty.

Two days without real training.

Two days of decadent holiday cooking, complete with multiple pieces of homemade pumpkin pie and homemade ice cream. (How can anyone say no to that?!)

Yesterday was my off day, which was hard to maintain considering I was flying today to Raleigh-Durham, NC for a few days of meetings. So I got some push-ups and ab work in but that was about it. Today, I unintentionally got some exercise in because I literally was the last guy on the plane from Burbank to Phoenix this morning on the 6:50 a.m. flight. This is the second time I've cut my flight so close in two weeks...I need to give myself more time to arrive at the airport! Anyway, I sprinted the length of Terminal A with my transition bag doubling as a duffle bag and my laptop and toiletries case under my arm like a football. Thank goodness I'm in good shape...as the doors were closing just as I arrived to the ticket counter. With a little sweet talking and swallowing of pride (admitting I was late for no good reason), I made it onto my regularly scheduled flights.

Speaking of Phoenix, I went to college in Tucson at the University of Arizona. Normally, I love visiting Arizona but this time it was different, even for a 20-minute layover. As the plane descended into Sky Harbor Airport, I realized the next time I may see the Tempe/Phoenix skyline would be a year from now for Ironman Arizona. That thought really humbled me...I was flying into the mouth of the dragon, so to speak. And I felt just a little intimidated even though I have been to the city many times over the years. But not like this, not with this goal in front of me. Will I be ready in a year for this massive trial? The clock is ticking...and I'm not training today and I didn't really train yesterday either.

After a fantastic meal at The Landing in Chapel Hill (ordered the chicken in special xo sauce with pork and shrimp rice), I'm now at the Doubletree Hotel in Durham, NC (pictured), where it's 48 degrees and raining. I miss SoCal already, though the warm chocolate chip cookie waiting for me upon check-in temporarily made it all better (I'm a sucker for chocolate chip cookies, great for training). Fortunately, there's a small pool here and a treadmill, so tomorrow morning I'm waking up early to get a workout in before meetings begin at 9. I can't wait. Every day I don't train feels like added minutes to my final Ironman time...or like I'm chipping away the percentages for even finishing the race.

Am I the only one who gets this neurotic about training?

According to Gerrardo's training calendar schedule, I'm supposed to run for 45 minutes tomorrow at Zone 1 HR. I'm not even sure where Zone 1 ends and Zone 2 starts! Well, I guess I'll figure it out. I'm going to guess I should keep my HR below 120.

Going to bed now.

357 days and counting.

PS: If you're going to be at the NC-Michigan State game tomorrow night, let me now via @theironmadman. I scored two tickets thanks to my amazing work colleagues!

Day Off?

I'm happy to report that I woke up feeling refreshed and not too sore after yesterday's long run. And I was so tired, I fell asleep during the third quarter of the USC-UCLA game, stumbled to bed and didn't wake up until 8:15 this morning.

It's deceptive, this heart-rate training. One one hand, I feel great and like I could work out again today with not too much trouble. On the other, my body was obviously spent and got a great workout.

Initial lessons learned from first trail run:
-- I need trail-running shoes. Apparently, there's a big difference between the two. All I know is that my plantar fasciaitis is acting up on the balls of both feet.

-- Trail running affects muscles that street running doesn't. My hips and glutes, along with my hamstrings, are tight this morning.

-- Stop and look up every once in a while -- even though it's a dangerous proposition because of the uneven terrain. It's important to capture those fleeting moments of awe where you can truly stop and enjoy the journey of the Ironman and temporarily forget about the destination.

-- Stretch! If I hadn't taken time to stretch with fellow ValleyCoach athletes Rosa and her sister Dina, this morning might have been a lot worse. Those extra 10 minutes can make all the difference.

Today, not much on the docket. I'm going on a business trip for the next few days though, which will make training difficult. So I may sneak in a light run this afternoon or evening. Possibly even a yoga class, which would be a very good call methinks. Until then, it's football, food and possibly some holiday shopping (get it checked off the list quick!).

358 days and counting.