Wild Ironman Watch

I couldn't help but sneak a peek at my preliminary training schedule next week, since it had just been posted. 13.5 hours.

The following week?  9.5 hours (???).

Race week?  4 hours (?????????).

In what might be the biggest understatement of the year, I find the taper period appealing.  Less training.  More resting.  My kind of forecast!  I may even have TWO days off a week!  TWO!  Oh what will I do with my time?!

One thing I will do is savor it.  I earned this time off!  I made it!  I pushed through!  I logged the time, now to the tune of 575 hours.

That said, I wonder how I'll handle the energy surge.  I'm already feeling a little jittery today after what really was a light week of training despite the roughly 7.5 hours I logged.  I can't imagine how I'll feel in the final few days.  I may have to wear a T-shirt that says, "Caution! Wild Ironman Alert!"  I've already started warning my closest friends, family and co-workers that I'll be a bit of a crazy man the final few days, as Coach Gerardo warned.

Heck, maybe that's what I should have dressed up as for Halloween!?  WILD IRONMAN ON THE LOOSE!

BOO!

23 days and counting.

Info Overload

Last night, Bob (@rcmcoach on Twitter), Leon and I met with Coach Gerardo to discuss our Ironman Arizona and Silverman race strategy plans.  Gerardo's kitchen served as our war room. We met for nearly two full hours discussing pre-race, race and post-race tips, tricks and lessons learned.  We got so detailed that we discussed counting calories, salt intake, what time to wake up on race day, what time to eat, even exactly what to pack in our special needs bags on the bike and run courses. That's just a fraction of the information we ingested.  I almost have information digestion issues!

It was exactly the kind of experience where I realized how valuable having a triathlon coach can be.  I can't imagine going into this race not being armed with the four pages of notes now stored in my computer.

The biggest thing I learned during those two hours is how regimented the days and hours leading to the race may be regimented.  It's almost like the science of the sport suddenly takes over.  And considering I'm a "feel" guy more than a numbers cruncher, it will be an interesting experience for me.

Right after posting this, I'm going back over my notes.  I need to reorganize them.  Prioritize them again.  And perhaps most important, I need to share them with those family and friends coming to cheer me on.  There will be a lot they need to know.

I will also share some of those tips here, though I need to keep them appropriately vague. Not because I don't want to share them with the competition.  No, it's not that at all. I'm not trying to qualify for Kona.  It's out of respect for Coach Gerardo, who has amassed his knowledge and experience from more than 70 triathlons and his share of Ironman-distance races. My fellow Fortius Coaching teammates pay for that access, and it would be unfair to him if I just openly blabbed that data to the world.  I think I did that for Vineman 70.3 without really thinking it through, and I need to find a better balance between being a paying client and a blogger who shares anything and everything.

So, you'll just have to trust me when I say I'm feeling very well prepared for Ironman Arizona. Physically, mentally, and hopefully emotionally.  I'll share what I can hopefully tomorrow, though I'm going to show Gerardo first to make sure it's not too proprietary.

For now though, it's back to the gym.  Back to the roads.  Back to the pool.  There's still one more week where I can make gains for IMAZ.  Then, the real taper starts.  Mentally, it started for me this week as I "only" have 18 hours of training compared to the 19-plus and nearly 21 hours I did this past week.  So, 18 is a cakewalk by comparison.

Even after this past weekend's training, I feel great.  Sure, I'm sore and tight.  But, I know I have more left in the tank for one more push to improve over the next several days.  I'm going to take that seriously.  I know there's something left to eke out of my performance. I'm not sure where.  Maybe it's a smoother feeling on the run in the latter miles.  Maybe it's a loosening of my quads and thighs on the bike, or being able to swim more smoothly for longer.  Whatever it is, I'll find it this week.

That, I can share with you.

24 days and counting.

Whoops!

The good news first: I cycled 61 miles in three hours and then promptly ran 18.5 miles in three hours. The not-so-good news: I didn't need to, nor was I supposed to.

Today and tomorrow were supposed to be what I had called The Crucible.  I thought I was supposed to run three hours back-to-back as a final stamina test going into my taper.  I had visions of that scene in Full Metal Jacket where the recruits are running through mud as Private Joker talks about how they're all ready to eat guts and ask for seconds.  That's how I felt going into the weekend, but clearly I need to have my vision checked instead.

The intended workout? A five-hour bike ride followed by an hour run.

How did I confuse that?  I saw "brick" on my Training Peaks workout for today and had confused a prior conversation with Coach Gerardo about three hour-bricks.

Whoops!

Fortunately, Gerardo was cool about it.  He said the workout was still valuable and wouldn't throw off my schedule.  Tomorrow, instead of a three-hour run (which really was on the schedule) I now have another three-hour bike ride followed by a 30-minute run.  I still have my two-mile swim.

Indeed, the workout was valuable.  On the bike, the winds were a little more moderate and I maintained an 20 mph average.  A tailwind helped but the cross-winds probably helped balance things out a bit.  More important was the run.  I thought I was capable of running 16 miles in three hours after cycling three hours.  I managed 18.5 miles while largely maintaining my heart-rate in heart-rate zones 2-3 (142-152, 152-158).  By the end of the run I was definitely hurting, thinking how difficult an actual Ironman is going to be with an extra 50 miles on the bike and 7.5 miles on the run, not to mention swimming 2.4 miles.  Frankly, I know I'm going to be in a lot of pain, beyond what I experienced today.  That alone was a wake-up call, but luckily I felt that I could have continued on the run if need-be.  The main challenge was being able to lift my legs high enough off the ground to maintain a decent stride, but I'll have to improvise as best I can come race day.  I'll get through it, that much I know.

Despite my scheduling mistake today, mentally I'm thrilled.  I don't think I would have changed my workout even if I knew it was different.  Perhaps I needed that kind of long run after a long-ish bike, therefore willing it in my mind to happen. I was prepared to go aggro this weekend and give it everything I have.  That said, I wasn't sure how I'd fare with a back-to-back three-hour run and now I don't have to find out.  Even though I'm sore and barely mobile on the couch, I know I can handle tomorrow's training.  Which is kinda crazy in itself when I realize I essentially did more than a Half-Ironman today minus the swim portion.

Finally, when I got home and before I discovered the error of my workout ways, I was treated to a nice note from Stephanie congratulating me on my accomplishments.  Since I trained solo today (Caleb couldn't make it), it was nice to have someone else acknowledge what I went through.  I got that and more both from Steph and her mom. As I sat exhausted in Starbucks with instant cold med-packs applied to my legs, it was the perfect medicine.

So now, after the ice, after the Epsom salt bath, after the shower, after a third meal (protein shake), I'm concluding my evening.

The final push continues tomorrow, with Bob.  I'm tired, but I'm more than ready.

26 days and counting.

The Crucible

As I understand it, the traditional final major act Camp Pendleton Marine recruits go through before actually becoming MARINES involves something called The Crucible.  I don't know exactly what it entails, but I do know there's significant physical and mental hardship imposed on the hardened young soldiers.  I know it's a rite of passage, as well as a bonding ritual. I'm viewing tomorrow's and Sunday's training sessions in similar fashion.  My own personal Crucible.  Tomorrow features a six-hour brick workout and Sunday is a 2.4-swim followed by a three-hour run.  By the end of this weekend, I'll have trained close to 11 hours.  I'll probably bike around 56 miles and run about 32.

The thought of doing that is more mentally daunting than a physical fear.  Staying mentally sharp for that period of time in a non-race mindset will be a challenge.  I realize that is exactly what will be required of me for Ironman Arizona. But tomorrow is not that day just yet.  However, I need to pass through this Crucible.  The final weekend of build training before the taper period.  Untold thousands of Ironman triathletes have gone through the same final test of physical and mental fortitude.  Tomorrow is my turn.

Fortunately, I should have help.  My buddy Caleb will likely join tomorrow's workout, and Bob (who also is racing IMAZ) will be my training partner on Sunday.  The weather looks like it will cooperate as well.  Though it will be cold in Fillmore, it likely won't rain.  I cannot possibly imagine doing a six-hour brick in a gym.  That might be too much for even me to handle without going stir crazy.

I'm not sure how I'm going to break up the workouts this weekend to stay mentally engaged.  In talking with Stephanie about it, I'll probably look at doing it by bike loops (1.75) or time (1.5 hours roughly per loop).  I'm also debating bringing music on the run.  I know I should train like it's a race, but if I'm running by myself with nobody else on the road essentially, that's not a race day condition either.  On the flip side, I want to make sure I can hear traffic.  I'll see how I feel when I wake up tomorrow.

For now, it's off to hang out with Steph for a while since we won't see much of each other this weekend.  This is perhaps the toughest part of Ironman training for us both.  It's the period where I need maximum time to train and recover, and sadly that can come at the expense of our quality time.  We're making the most of it, as we dined together tonight interviewing a potential wedding photographer, and now we're going to spend some quiet time alone after a trying week.

The Crucible is finally here.

27 days and counting.

Free Mind, Free Body

"Free your mind, and your body will follow." "Free your mind, and your body will follow."

That is how my massage with LA Body Mechanics' David ended tonight, with his words imploring me to relax and focus going into my final month of Ironman training.

It's funny, because I've been hearing that statement echoed in some form from various sources over the past several days.  Whether it's from fellow triathletes who have completed an Ironman, massage therapists, or yoga instructors, it's the same message.  Relax, don't over think things, and let your body do what it's capable of without complicating matters.

I feel like I have been doing that for weeks, if not months now.  I've learned over the past year that your body will do what your brain tells it to, as long as there's enough fuel in the tank to do it.  It's as simple as that.

Yet I think that those who know me well realize that I tend to heavily analyze things that matter most to me and perhaps they're concerned I'll somehow psyche myself out prior to the big event.

Let me assure you -- heck, let me assure myself -- that this won't happen.

Like I wrote the other night in my "fallure" blog post, I already am an Ironman in spirit.  I don't need this race to validate my training, my conditioning, or the fact that I put in the hard work.  It's all right here for everyone to see.  Yes, I want the finisher's medal.  I want it bad.  But I'm not going to torture myself thinking of every conceivable detail about how the race should be run to finish in a certain time.  I will have a strategy in mind, which Coach Gerardo is going to help me with this coming Sunday evening.  But I'm also going to let the race come to me.  After all, what if I do a bunch of planning for a race based on a clear, sunny day and it's raining?  Or what if I get a couple flat tires?  There's no point in getting riled up about all that.

So as I really head into the final stretch of training, where is my head at?  I'll tell you.  It's in the here and now.  Though I'm sneaking a peek to November 21 as well.  Nothing more, nothing less.

There's still a lot more work to do.

28 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.

Tri-Asshole Redux

Guess my Tri-Asshole blog post touched a nerve.  It was so nice to see y'all respond to the post, but to be honest, I'm fine about the whole episode.  At first, I'll admit my feelings were pretty hurt.  But I quickly realized that his comments reflected more on him than the race itself.  To be fair, I also know that Ironman Arizona is among the "easier" Ironman races. I picked it for a reason in that I wanted to enjoy my first Ironman and get my sea legs, so to speak.  And that's just what I'll do.  There's no shame in completing any Ironman of any kind.  Anyone who's ever embraced the spirit of the sport knows that. Back to spirit.  While Tri-Asshole and I interacted for only a few seconds on an elevator ride, that conversation has already yielded tangible gains in my training.  Tonight, I swam a 1:16/100, my new PR by a whopping SIX SECONDS.  I didn't know I had that in me at this stage of training. Coach Gerardo did, but I doubted him.  (When am I going to learn?) And that was after cycling 35 miles this morning that included a 75-minute zone-3 time trial.  AND, that swim PR came at the end of a 2,250-yard swim session with the Fortius gang tonight.

How did it happen?

It would certainly be more dramatic if I indicated that I had visions of smashing Tri-Asshole's face in while swimming to new heights (or is that lows, in this case).  But it's just not true. What Tri-Asshole did was simply motivate me to work harder the next few weeks.  To make sure I sweat just a bit more.  To not ease off on the gas pedal.  To not coast until after I cross the finish line.

I got a swift mental kick in the ass.  And I feel outstanding.

So, what I am saying is that I've turned a potentially mentally damaging situation into a healthy positive.  I'm not sure I would have reacted in quite that manner a year ago -- whether in the workplace or in the gym.  I do think endurance sports training has enabled me to find some mental and emotional padding that allows me to bounce back from stinging comments or even physical pain.  It is an invaluable asset in a chaotic world.

It just took a real jerk to remind me of that.

Before I finally go to sleep tonight, I'll be sure to think fondly of him.  I owe him one.

38 days and counting.

Tri-Asshole

I despise hotel internet service charges. In fact, I refuse to pay them.  So when I saw that my Portland hotel room required $9.95 to use the web per day, I knew I wouldn't be posting any blogs for the weekend.  I will post a few images though.

But I must share one story in particular from the wedding weekend.  The Portland marathon wound through the magnificent city yesterday, which required every ounce of restraint on my part not to participate.  Of course, the fact that it was sold out in July helped matters.  There were a few runners staying at the Hotel DeLuxe, including one man who strode in Saturday afternoon wearing an Ironman Coure d'Alene jacket.  Naturally, I wanted to introduce myself and chat.

Well, he didn't want to chat.  Especially awkward since we were sharing an elevator ride.

I told the man I was racing Ironman Arizona in a few weeks, to which he coldly replied, "You could have picked a harder one."

Talk about a Charlie Brown moment!  This guy removed the football before I could kick it and tripped me along the way!

I awkwardly stammered about how IMAZ was my first, which only dug me deeper into this guy's dark hole.

"I did Silverman for my first."

Well, uh, I did Wildflower this year.

No response.

Then, mercifully, it was time for my exit.

"Have fun," he said.

Gee, thanks.

It took me a few minutes, alone in my room, to get over such a hit to my psyche.

Ironman Arizona...easy?

Finally, I regained my sense of perspective.  I had merely met my first tri-asshole, which is rather amazing since I've been in the sport for two-plus seasons now.

And in the end analysis, Tri-asshole fueled my fire for the remaining two weeks of peak training.  So much so that I snarled and begged Coach Gerardo to increase my training workload this week and next so that I finish my peak training in the strongest condition possible.  Gerardo had taken off 15% of my workload since this past week was so light, reasoning (correctly I'm sure) that it's potentially detrimental to boost hours significantly from one week to the next.  But I'm more than ready.  Having the last few days to relax and not think as much about training helped re-energize me.  And it's not like I didn't train either.  Earlier that Saturday, before I met Tri-asshole, I ran three hours...on a freakin' treadmill.  Granted, it wasn't the fastest pace (roughly 17.5 miles), but I still did it.

That run ultimately doesn't matter right now.  Only tomorrow matters.

In case you can't tell, I've got my game face back on.

Tri-asshole has no idea what he's started.

39 days and counting.

Forced Recovery

I'm off to Portland, Ore. tomorrow to witness the wedding of a couple Stephanie and I are friends with.  That has meant a (much) abbreviated training schedule this week.  To the tune of "only" 13 hours, the bulk of which have already been completed.  All that's left is a three-hour run on Saturday followed by an optional 45 minute swim. Speaking of swims, I had a rather long effort tonight with the Fortius gang: 1:20:00 straight. I warmed up with 20 minutes non-stop before the workout began, and then we proceeded to swim a series of 400s, each with descending times and drills.  Coach Gerardo estimated I probably swam around 4,000 yards.  More important, this was the first time in all my training where I basically swam the duration that will be required for the Ironman swim.  It's a LONG time in the water!  And it's amazing how easy it is for the mind to wander once you get in the Swim Trance.  There were periods of several minutes where I had the same sensation as when I'm driving long distances and I don't remember the stretch of road I just passed through.  How odd, since I'm much more actively engaged in the swim than piloting an automatic drive vehicle.  Does that happen to anyone else? It must.

I'm not sure how I feel about such a light week as I'm close to peaking for Ironman.  On one hand, I'm eager for the time off, but I know there's so much work left to be done before the big event. I was just starting to really ramp up, only to drop back down.  I'm not foolish enough to think this will affect my overall fitness level, but I can't help but wonder just a little bit if it's the difference between being 10-15 minutes faster during the actual race.

It's moments like these though where I realize how lucky I've been with my training.  For the most part, I've been able to hit every workout as planned.  Weather has cooperated.  Circumstances have cooperated.  My body has cooperated. So I need to keep that kind of perspective, and just enjoy a rest week when I can get one -- even if it's inadvertent.

I will try to blog over the next few days, but it may be difficult to say the least.  Check this space again on Monday, just to be safe.  Or I'll tweet if something interesting comes up.

Enjoy your training weekend, everyone!  It'll be rainy up north...soak up the sun while you can and appreciate our good fortune to push ourselves to be the best we can be.

43 days and counting.