Chilly Willy TT

It was 43 degrees when Anat and I started our respective time trials this morning in Agoura. Fog hung dense and low over the Agoura/Calabasas pass on the 101 Freeway. The hills off Kanan Drive leading to Malibu were barely visible, their tips just peeking over the foreboding mist that almost dared me to turn around and crawl back into my warm covers.

Come ride time, we each had three layers of clothing, including two pairs of long sleeves.

I am a total weather wuss, in case you didn't know.

It took a little longer than usual to warm up the legs, obviously. But I didn't rush. I felt sluggish during the warm-up phase as we took a practice lap around Westlake Lake. The strength just wasn't there at first, and my quads burned. That was even with spinning at higher than normal cadence (95-plus rpm) to get the motor runnin'.

Fortunately, when the time came to fire it up, I was ready. At first. I rocketed out to a fast sprint, ramping up to nearly 29 mph down the first straightaway.

I'm not gonna lie, I felt rather Lance-ish at that moment.

Then, reality set in. As did my normal pace, for the most part. On my last TT, I didn't have the benefit of a fully functional speedometer or odometer. This time, I was able to do a better job measuring. If the calculations are accurate, I increased in speed by nearly 2 mph, to a few ticks over 20 mph. I traveled just shy of 6.7 miles in 20 minutes, and my average HR was 164 during that span. That's 10 bpm higher than the last TT. This time, I had more traffic to contend with and the weather was colder, but I was definitely able to pedal harder.

We'll see what Coach Gerardo has to say.

After our TT's were completed, Anat and I headed out to Portrero Road via Lake Sherwood for some spin-ups. We did eight intervals at maximum cadence for 30 seconds, each followed by a full cooldown before ramping back up. By the seventh set, I was getting pretty gassed.

On the way home, Fortius friends Christina, Vinnie and Bee-oh Kim, spotted us fueling up at the Sherwood fire station hydrant. Bee-oh is leaving permanently tomorrow for Korea, where he's been recruited to join the Korean national ITU triathlon team. He will be paid, fed and housed to train full-time. I only had the privilege of training with Bee-oh a couple times, but knew he was "special" because he was always so far ahead of the group that Coach Gerardo would tack on extra sets for him of whatever we were doing.

I feel honored to have trained with someone who will likely be an Olympian in 2012 or 2016. He may even get me to cheer for Korea ahead of the US, blasphemous as that sounds.

Now, after a haircut and a failed attempt at a nap (thanks, Trudy and Bam-Bam!), I'm rallying to meet some long-time friends of mine for a reunion dinner. I'm excited.

I will be home in plenty of time to get up early for training tomorrow, so the afternoon and evening is free for the AFC and NFC Championship games.

My predictions? Saints and Colts meet in the Super Bowl.

305 days and counting.

Fat n' Sassy

Considering I eat roughly seven to eight times a day, my stomach is probably spoiled more than most people.

But the past 24 hours have been especially decadent.

Come to think of it, the past two days have been a spoil-fest -- if I throw in my jaw-dropping experience at Equinox!

My meal-athon began last evening with margaritas and tacos at Casa Vega. It was a fantastic way to ring in my weekly day off from training. After a slight dip in the food quality this morning at breakfast thanks to the awful-tasting (but incredibly healthy) Vega products, I was treated to my favorite Indian food restaurant (Salomi, North Hollywood) at work as part of our weekly catered lunches.

(Yes, I realize how lucky I am!)

But tonight the truly best was saved for last: Kiwami, a relatively new sushi restaurant in Studio City located on Ventura Boulevard (aka "Sushi Row"). I've eaten at many sushi joints over the years, even in Tokyo, and now Kiwami ranks among my all-time favorites. The dishes are varied and light, such as a spicy tuna roll wrapped delicately in nearly transparent cucumbers. The meat is prepared deftly and with just the right amount of spice, such as the herb-dusted lamb chops. The fish is fresh, lightly seasoned and allowed by the chefs to simply speak for itself with just the right amount of garnish. Try the sea bass with cherry tomatoes, presented on a small, square cedar plank. But save room for dessert, as the mochi ice cream caps off the meal perfectly, complete with a generous assortment of strawberries, raspberries, orange and pear slices.

Kiwami is an ode to presentation and proper proportions, all neatly contained in a bustling yet relaxed environment. It's easy to understand why, since Kiwami is part of the renown Katsu family of restaurants (Katsuya, Izakaya, etc.).

If you like sushi, and we all should seeing as how healthy it is considering the training we do, Kiwami can't be missed.

My tasty food and drink binge has left me feeling utterly relaxed -- or as my friend and colleague James says, "fat and sassy." I'm definitely looking forward to another weekend of training and excitement. Tomorrow's regimen includes a two-hour bike ride highlighted by a time trial followed by a 30 minute core strength workout. Anat, my dinner partner tonight, is rallying to join on the bike portion of the workout.

We both will be ready to work off our meals!

306 days and counting.

Equinox: Gym of the Gods

There is a spa masquerading as a gymnasium, nay, a Valhalla, where your every possible fitness want and need is catered to.

It is the gym of the gods.

It is called Equinox.

Massage? Check. Lap pool? Check. Spin cycles? Check. Eucalyptus-scented cold towels? Check. Sauna? Check. Kiehl's soap products in the showers? Yep, got that too.

I have never been to a gym quite like Equinox. And I've been to a lot of gyms over the years. Anat is a member there and invited me to join her early this morning since we both had a swim scheduled in our respective training programs.

Equinox is so impressive that 5:30 a.m. actually can't come soon enough should I train there again. The locker rooms are luxurious. The equipment is cutting edge. Attendants leave you towels by the pool deck. And the view at the Westwood facility, located in my old office space when I worked at Porter Novelli, is spectacular.

What a morning! What a workout.

Today's training was actually fairly tame but still productive. I did 45 minutes of cadence-based swimming, and lowered my strokes per minute down to 48 at one point. This was two strokes less than the last time I tried this, though both Anat and I were contemplating whether the lanes felt closer to 20 yards rather than the customary 25. Following the swim, I spun on the stationary bike for another 45 minutes, with five, three-minute intervals in zone 3 heart-rate. Somewhat surprisingly, this drill was harder than expected. I was pretty well spent by the fifth interval.

Once I completed the brick workout, I was almost saddened that it was time to leave for work. The steam room beckoned. A massage too. I couldn't tell if I was at Burke Williams or a gym. The thought crossed my mind to skip work and hang out at Equinox. So, I settled for a shower that was more refreshing than my own at home, complete with cedar-plank floors and all the best soap products.

Yes, I realize how metro sexual I sound right about now.

And I totally don't care. If you've been to Equinox, you know what I'm talkin' 'bout.

Tomorrow is my day off from training. I may just head back to Equinox and try to sneak in. If there's a nap room open at night so I can escape Trudy and Bam-Bam's pounding, I'm checking into the Hotel Equinox, and you better bring a team of ninjas to check me out. Because I'm not going to go quietly.

307 days and counting.

Time Trial Fail

I screwed up today.

I hate screwing up.

It was a time-trial run day; one hour total with 30 minutes of going as hard as my body could sustain consistently. I didn't quite grasp that last point. Instead, I tried to maintain an even pace where I knew I had fuel left in the proverbial tank, and so my heart-rate was at a low zone 4 (154-168 bpm) by the end of the run.

For most of the 30 minutes, I ran at an even pace between 6.0-6.3 mph, and my heart rate was typically in zone 3 (142-154 bpm). I felt great. The run was pretty easy, in fact. I had a lot more fuel left to burn, which I thought was the point going in. Like yesterday's swim trial. I felt so good that I felt guilty there wasn't a second workout today.

I suppose that should have been a sign that something was amiss.

Coach Gerardo wanted me to run harder. He was surprised that my speed was so low and that my heart-rate average for the 20-minute monitored portion was 155 bpm.

Apparently, I screwed up.

Did I mention I hate screwing up?

Now, I'm re-doing my time trial this Sunday. It's like doing homework over again because you screwed up so bad (there's that phrase again!) that the teacher wants you to start from scratch.

Ugh!

The rest of the day matched my mood following that notification. Damp. Dreary. Blah. (You can see for yourself in the image above, my view today from our Burbank-based offices.) And then to top it off, I read my dad's blog post about being average. Arrgh! However, today was momentous in that I celebrated my sixth-year anniversary working at my company. My job is fantastic. It allows me to grow the position the way I deem fit, while growing my career in exciting new ways. It's challenging, rewarding and flat-out fun. And it gives me the opportunity to train for Ironman guilt-free.

In this economy and at this point in my life, I never lose sight of how lucky I am.

Tomorrow, I'm swimming at the crack of dawn again. This time in Westwood at Equinox with my friend Anat. We both have swims planned, so why not do it together, we figured. With this drippy weather, we need all the motivation we can muster to get out of bed so early.

308 days and counting.

Oh-Dark Thirty...

My day started off about as early as I can handle, yet I have plenty of energy to sit awake and type all about it now. That's rare for me. I'm usually exhausted by bedtime. Not tonight.

For a change, I awoke ahead of Bam-Bam, meaning 5:30 a.m. I promised my Fortius teammate and friend, Lisa, that I'd do my swim time trial with her. And I really didn't want to flake. Considering it wasn't raining (yet), I had no excuse.

Surprisingly, swimming smoothly as the sky silently becomes light is a beautiful way to wake up. I think I may do it more often. There's something calming about the teal pool water being lit from below while the sky turns from black, to gray, to purple, to blue. All while the steam from below and fog from above swirl together in a hazy mating ritual.

The time trial itself demonstrated one thing and one thing only: If nothing else, I am consistent in the pool right now. Five weeks ago, I swam 1,000 yards in 20:50. Today, I swam 1,000 yards in 20:50. What are the chances of that happening? Probably pretty good for a guy who knows just when to call California Chicken Cafe in Encino when driving from Burbank to pick up my food just as I walk inside the restaurant. When it comes to timing, I have a tendency to operate like clockwork.

But what does this mean? Why didn't I see improvement in five weeks? Or didn't I? I was able to negative split my swim, so the second 500 yards was faster than the first. This didn't happen my first time, but I was only off by two seconds then. This time, it was a bit more pronounced. Is that progress?

Or is progress measured by feeling comfortable in the water? By feeling strong enough to even consider a negative split at the 500-yard mark?

Is progress measured not in seconds but rather by swimming smarter right now, not harder?

I would like to think so.

The rest of the day and evening has been a blur. More to report than I have time to share. Among the highlights, I had a contractor visit my condo to write an estimate for sound-proofing the ceiling. Wow. For the estimated price of remodeling my kitchen, I can have an insulated condo -- with no full guarantee it will eliminate the noise problem. A sizable noise problem, according to the contractor. Further, I got into a nice, heated confrontation with Trudy via phone because the contractor asked me to inquire if her hardwood floors had cork insulation (they do).

We had what some might call a failure to communicate.

Fortunately, the Fortius group brought me back to my Happy Place(TM). We had a group yoga session tonight at Topham Street Gym. It was nice to see everyone in non-cycling, non-running or non-swimming attire. We looked, well, normal! The session was intense but not overpowering. A good precursor to my time-trial run tomorrow a.m.

After the run, the group went for vegan Vietnamese food in Reseda. I was hesitant at first because after my awful-tasting Vega supplement, I was about finished with this vegan lifestyle. Especially considering that I can pretty much eat whatever I want right now within reason! But, I have to admit that this meal rocked! I ordered udon barbecue "chicken" that tasted outstanding. I have leftovers that I can't wait to dive into tomorrow.

Who knows, maybe I'll even put on a pound by then!

All in all, it was a great day. A busy day. A productive day. An insightful day. A satisfying day spent with friends.

A day I'd like to repeat.

309 days and counting.

Diet Right

Few things cut to the core of my insecurities more than when someone tells me I look too thin, or worse yet, "skinny." It brings me back to my younger days when I was downright bony and didn't feel very attractive or confident.

So, the other night when Anat's mom thought my face looked thin compared to the last time she saw me, I got worried.

"Am I gaunt?"

"Am I over-training?"

"Am I hurting myself?"

"Will ladies think I'm unattractive?"

Yes, these are the thoughts that run through my head like a cable car busted loose off the tracks. I'm almost embarrassed to admit it in a public setting, but if a blog can't be a place for honest, introspective communication then what's the point of writing at all?

Fortunately, I already had arranged a meeting with a nutritionist for tonight to analyze my food intake and how I can enhance my performance.

I'm even more fortunate that my nutritionist, Yasmin, is my next-door neighbor. (No, this is not Trudy and Bam-Bam above me!)

The verdict? When it comes to my nutrition, Yasmin said I'm doing everything, literally everything right. She even asked me if I had met with a nutritionist in the past because she was so surprised.

Nope, I've never met with a nutritionist. But, considering I've taken fitness at least somewhat seriously since I was 18, I suppose nearly 18 years of experience since then qualifies me as knowing how to take good care of myself. The proof? Yasmin thought I was 28 years old, and was shocked to learn I'm 35.

Flattery is a very good business strategy.

Needless to say, I'm quite pleased. I'm consuming the right amount of calories (3,000-3,800), within the correct ratio of proteins, carbohydrates and fats (1/3, 1/3, 1/3) from the right foods and supplements (grains, chicken, greens, fruits, etc.). And if I want to gain a few extra pounds, I can start by drinking a milkshake a week from Mel's Diner, which is practically across the street from me.

Strawberry shake, here I come!

Perhaps the best part of the night though was hanging out with Yasmin and her husband, Tomer, after our meeting. We watched the Lakers game and generally fired up what I hope will become a lasting friendship. Tomer is considering a triathlon and I'm trying to convince him to attempt the Hermosa Day at the Beach sprint triathlon this October. I think it's a fantastic starter event for anyone considering the sport (1/4 mile swim, 10-mile bike, three-mile run).

Now, I'm off to sleep since I need to be up in less than eight hours for a 6 a.m. swim in Calabasas. I promised one of my Fortius teammates, Lisa, that I'd join her for an early session, which will be a threshold-pace test. I'm actually a little nervous! As long as there's no lightning, I'm there.

310 days and counting.

50 Posts...What I've Learned Since Day 1

Wow, I just noticed I've made 50 blog posts.

Thinking back, I've learned a lot in a pretty short amount of time. In fact, in the spirit of all the recent late night talk show drama, here's my Top 10 Things I've Learned About Ironman Training So Far:

10) Pack your car key securely in your runner's belt. Or, it may fall out. Like it did today.

9) Keep a spare car key in your glove compartment. Like I didn't today.

8) Slower eventually equals faster. I can especially see improvement on the bike hill climbs.

7) Kiss Saturdays goodbye. 8 a.m. to 5 p.m. equals training.

6) A 9-hour training week (like what I have this week) is now considered easy!

5) Chlorine is not the latest Calvin Klein cologne. It just seems that way.

4) Swimming in the rain is delightful. Running, on the other hand, is not. Cycling is just plain crazy.

3) Triathlon training is expensive. Golf has nothing on this sport!

2) Training with a group like Fortius makes the hours pass quickly.

1) The long hours and sacrifice are totally worth it... I'm an Ironman addict!

***

Set a new personal best today with an approximate 14-mile run (no footpod to confirm though). The Fortius group ran all up and around Griffith Park just hours before the rain hit the Southland. Prior to meeting up with the group, I went on a 30-minute warmup jog and felt tight after yesterday's brick (go figure). Fortunately, teammate David is a sports massage therapist who runs his own practice. He offered to work on my IT bands for a few minutes and it made a huge difference for the remaining two hours, 15 minutes. If you're looking for a good sports massage, I suggest you give David a try. I will again soon.

The run ended uneventfully, until I realized that somewhere along the trail my car key popped out of my running belt holder. Total fail. Fortunately, Coach Gerardo dropped me off at home after breakfast and my buddy TJ brought me back to the car with my spare key. All's well that ends well.

I was then able to drop off some used shoes at Sports Chalet in support of its Soles 4 Souls effort for Haiti earthquake relief. Sports Chalet is accepting used shoe donations through tomorrow, so hurry over there if you have some extra footwear and want to make a difference.

That's it for now. Layin' low and stayin' dry for the rest of the night.

311 days and counting.

Like Father, Like Son

I can barely find the strength to keep my hands on the keyboard right now.

I survived nearly five hours of cycling, followed by a brief break for a gigantic burrito, followed by 2,200 yards of swimming highlighted by four, 300-yard T-pace sets with 50 yards of kicking...as a recovery drill.

My body temperature is literally elevated right now -- I almost feel like I have a fever -- from burning through 3,000-plus calories.

The good news is that I can clearly see improvement, especially on the bike. Today the Fortius (formerly Valley Coach) group rode through Santa Susana Pass (pictured) near my hometown of Simi Valley. I've ridden that pass several times, usually huffing and puffing up both sides (when I'm not sailing off the road down a 30-foot embankment!). Today was different. I casually strolled up each climb, not feeling heavy in the legs or the lungs. My pace hadn't increased from past climbs, but my cadence rose while my heart-rate dropped.

Ahh, progress. When you're putting in this much time and effort, it's vital to savor the moment when you notice it occurring.

The other highlight of my day was swimming with my dad. The past sentence is one I never anticipated typing. But, you just don't know whose life you'll touch when you're trying to inspire and motivate those around you to "try for a tri."

My dad needs a lot of work in the pool, but he actually looked better than I anticipated. From a fitness standpoint, he's clearly trying too hard to do too much, too fast.

Now I know where I get it from! Chip, meet Block.

I suggested he just spend a lot of time early on getting used to the water. Working on breathing. Relaxing. The fitness will come, and eventually, so will technique.

Let's see if he listens. If he's anything like me, and I think he may be, he'll skip Chapter One and head straight to the back of the book for the toughest problems.

Regardless, I truly enjoyed serving as "coach" for my dad. He would say that I've taught him a lot over the years, but I've never really tried to teach in that direct way. So, this is really the first time I can remember teaching him something new. I'm definitely enjoying it, and the longer drive to get my swim workout in was time well spent.

I started typing that my reward for our swim session was a very nice Italian dinner.

Scratch that.

The memory of the experience will far surpass it.

312 days and counting.

A Nice Friday Surprise

For the first time since Lord-knows-when, I'm writing dates down on an actual paper calendar in my office (they still make these?). Usually, I can keep activities well organized in my head, or there was always the lady reminding me and doing all the social planning anyway.

Times, they are a-changin'.

Almost every night the past few weeks, I've been busy doing something, anything, besides stay home. Been there, done that. I know where that road leads.

And it's been working, little by little. Tonight was supposed to ring in the first weekend with little to no social plans besides training. I was totally OK with that, too. Like a good run at the casino tables that comes to an end, I knew exhausting myself every night with activities had to stop at some point.

Fortunately, my friend Anat came to the rescue. Again. I may have lost someone incredibly special in my ex-girlfriend, but in the process, I've gained one helluva friend. Someone who has single-handedly taken it upon herself to essentially be there whenever, wherever, however. I could not be more grateful and humbled. I am one lucky dude.

Tonight, Anat invited me to join her family and some family friends of theirs for an informal Shabbat dinner at Brent's Deli in Westlake. It was so relaxing and enjoyable. Essentially the whole experience felt like a home away from home. Down to being told my face has gotten thinner the past few months and that I need to eat more! (I'm tryin'! I'm tryin'!) My current food coma indicates Mission Accomplished for the evening.

All in all, it was a fantastic day off from the training regimen. Thanks to a good friend, good company, and good food.

I'm glad my rapidly filling calendar had nothing written in it for tonight.

313 days and counting.

Thursday Night, the New Saturday Night

As you can tell, I take my Ironman training pretty seriously (some would say too seriously). That typically translates to mornings and lunchtimes booked for workouts, with evenings often ending a little early so I have enough energy to renew the cycle the next morning.

Today was no different, as I was on the trainer for an hour and in the gym for half an hour. The workouts were OK. I put in the time and effort but probably could have gone a bit harder on the bike to raise the heart-rate higher.

Through this entire experience though, I'm learning I need one night, at least one night, where I can go out and unwind with a friend or two and not worry about missing a workout the next day.

That night seems to occur every Thursday, since I don't train on Fridays. Tonight was no exception.

Fortunately, I had some added cause to celebrate. I learned today that I earned a pay raise at work, which I wanted to celebrate and savor a little. Of course, since my ex-girlfriend is no longer in the picture, I wasn't sure how to celebrate or with whom. So I took myself out to dinner at my favorite Indian food restaurant, Salomi in North Hollywood (Chicken Makhani 4tw!). It was delicious as usual. From there, I met a career mentor of mine, Joe, for drinks at a club in downtown LA. The drinks were superb and the lengthy conversation was better.

It was just what I needed. A night out. An escape. Something besides the normal routine. Laughter. Reminiscing. And even some inspiration.

It's funny what even just a couple drinks and a leisurely evening out can do for my mental outlook on training. I am excited for my day off from training tomorrow, but am now looking forward to Saturday's long bike ride and swim brick whereas I couldn't say that at the beginning of the day. Even though some might argue that a few drinks might take the edge off, I find that it sharpens my resolve to refocus and re-commit to my training.

But for now, as I type from my bed, the drinks make me sleepy. Which is also an added benefit during this transition period in my life.

Good night, world.

314 days and counting.