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.

Not Much To Report...Yet

Today was quiet on the training front. Tomorrow, not so much.  A three-hour run awaits, rain or shine (currently raining in Southern California).  We're supposed to revisit the Boney Mtn Trail in Newbury Park, but we'll see how wet and wild it is before we venture up the back of the beast.  The most interesting part of the run won't be the terrain condition.  It will be Coach Gerardo's strict instructions not to bring a watch or electronic gear of any kind.  We're supposed to run how we feel.

If that's the case, then I'll be flying. I've had a great couple days!

Today was marked with the final day of the videogames conference I was attending in Las Vegas, along with a fantastic breakfast with my cousin, Hillary.  She's 10 years my senior, though we talk and act like the best of friends.  I thoroughly enjoyed her company.

Tonight was fantastic as well.  More on that some other time though.

It's late.  I must awake early. Trudy and Bam-Bam lurk.  And a big run beckons.

I can't wait!

277 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.

Special V-Day Gift

I'd like to return today's Valentine's Day gift. Nah, I take that back.

It arrived early, in the form of an 8 a.m. 15-mile uphill run on the dirt Mulholland trail.  Literally, most of the run was uphill.  After yesterday's 58-mile jaunt through the hills of Malibu Canyon, I can only describe the last 3.5 miles of this morning's run as "haggard."  Then, the giving continued in the form of a 3,000-swim featuring two sets of 1,000 yard ascending and descending T-pace intervals.

Thanks, Coach.

All that said, the run was a beautiful one.  I experienced a new trail, a route known as "the Westridge run." It connects with the Nike missile site and descends all the way to Mandeville Canyon near Santa Monica.  The problem, though, is that what goes down must come up.  And the ascent back to the top of Mulholland from the base of the Westridge trail point is a real grind.  But the view is spectacular.  Truly one of those "wow!" moments that stopped me dead in my tracks.  Literally.  I came to a complete halt taking in the staggering view from Santa Monica clear through the South Bay and even downtown LA.

Wow.

The rest of the run was less beautiful.  Primarily because of how steep and occasionally painful it was on the legs.  Fortunately, my Fortius friends made the experience far more enjoyable, with lots of jokes and banter (as you can see in the top image with Christina and Ray goofing off).  Without them, training would be a lot harder.

Like my solo swim, for example.  Going back-and-forth in the pool almost immediately after the run without any support takes a lot of willpower.  It paid off though.  I learned that now I'm routinely able to drop below my 2:05 threshold pace and can consistently hit two minutes or even less.  My fastest today was 1:54, and that was on my last timed 100 of the day.  To be able to pull that off after such a grueling weekend of training is something that this blog allows me to cherish for just a bit, before heading out to the pool tomorrow to do it all over again.

Accomplishments don't seem to last very long in this sport.

Hopefully the memories last longer.

I suppose, then, that this blog is my gift to myself.

Happy V-Day, me.

282 days and counting.

Oh Dark Thirty

My body is adapting to Ironman training. I can workout hard during the day, go to sleep a little later at night, and wake up earlier the next day.  Take today, for instance.  I woke up at 5:20 a.m.  Well-rested.  Refreshed.  Not groggy.  On seven hours' sleep.  When my training ramped up in intensity last month, I was sleeping eight to nine hours a night.

Since I was awake so early, I decided to make a push for the pool and cram two workouts back-to-back.  Two brick days in a row.  The swim portion was pretty tough: 2,600 yards with 300 warm-up, 500 drills and then three sets of five 100-yard intervals at T-pace.  Throw in a 300-yard cooldown swim for good measure.  During the intervals, I established a new personal record for fastest 100, 1:48.  My T-pace is usually between 2-2:05.

My buddy Dustin showed up early too, which was nice.  He's been busy with work lately so we got to catch up for a few minutes prior to my workout.  One of my Fortius teammates, Lisa, was also swimming.  She's a rockstar though and had greater distances than me to cover.

After the swim, I quickly swapped clothes and bundled up for a 45-minute interval run.  The main portion consisted of five three-minute intervals keeping my heart-rate between zone 4-5a (up to around 168 bpm).  It took a few intervals to get there, but I did.

I also tried out a new product today: injinji's Performance series tetrasok.  My friend and training partner, Ann, swears by them. So I figured I'd give them a shot. Picture running on mittens for your feet.  The socks are designed to reduce blisters and enhance traction, best used for trail running.  Outside of a little awkwardness trying to fit my little toes into each individual opening, the socks performed fine.  I'll wear them again this Sunday on our group run and share my thoughts.

The best part of the day though, as usual, had nothing to do with the training.  For months, I've been frustrated by not finding a way into the beautiful man-made lake park behind the Calabasas Tennis & Swim Center.  It had what looked to be the perfect running path, but the gates are always locked.  What to do?

I found the entrance inadvertently, by running a much longer path around a block and a new stretch of road I hadn't explored before.  There, I saw the true entrance to the park, with no gates!  At last, I could run with a tranquil morning view of lakefront homes, geese, ducks, swans and the mist rising off the lake.  A beautiful sight indeed (pictured).

Sometimes it takes a roundabout journey down unexpected paths to find the view you've been seeking.

Seems like a running theme lately.

285 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.

Recover Right

I've been told that it typically takes two days after participating in a rigorous sporting event before your body feels the strain from doing so. If that's the case, then I'm pretty pleased with how I felt today during training.  After completing a half-marathon in a personal-best time this past Sunday, I've been waiting for the recovery hammer to drop on my body.  To say I'm not sore would be a lie.  However, in the past 48 hours I've completed a spin session on the trainer, a yoga class, an hour of cadence swimming this morning followed by an hour run (20 minutes of zone 3 heart-rate) during lunch.

Even though I'm really tired at this very moment, I feel surprisingly good overall!

In the past, I've needed "Vitamin I", Ibuprofen, ice bags for my outer knees and IT bands, and a long nap.  That was just immediately following the race.  The day or two after that... forget about it.  Definitely no training the day after.  Maybe something light the day after that. Maybe.

I've been finding many parallels lately between recovering from a break-up and training for an Ironman.  Today is no different: Even though I may be sore or in some kind of pain, I'll actually feel better by pedaling, swimming or running through it -- without forcing the issue -- instead of letting myself atrophy until the pain subsides.

It's the difference between an active recovery -- aggressively engaging in overcoming the problem -- and a passive one where the problem overcomes you.  One leaves you feeling replenished, the other leaves you feeling empty.  One empowers, the other weakens.  One rebuilds, the other debilitates.

Maybe that's why tomorrow night, for the first time in several weeks, I'm actually looking forward to a quiet night at home.  I haven't spent one here without having plans earlier in the evening in about six weeks.  It's time.

It's the next step in the recovery process.

287 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.

Calm Before the Storm

There are 290 days left until Ironman Arizona. There are 14 hours left until the first race of my Ironman season.

The Surf City Half Marathon looms.  Today's weather reflects my attitude about the race.  Murky.  Gray.  Rainy.  Patches of sun.

Why?  I'm not sure what to expect tomorrow.  Two-plus months of Ironman training will be put to the test for the first time.  While I'm absolutely certain I will break two hours, the question is whether I'll break 1:50, my time last year at the Pacific Half Marathon in Agoura.

I'm no doubt in better shape than I was a year ago for Surf City, my first half marathon.  However, am I faster?  Will I get the chance to find out?  According to my schedule, Surf City is supposed to be a C-level race priority.  A training run, in other words.  But can anything be a C-level priority if you have to wake up at 4:30 a.m. to do it?  Coach Gerardo has me following a specific plan tomorrow, which essentially calls for remaining in zone 3 heart rate for the first 10 miles and zone 4 for the last three.  That means I won't be able to cross beyond 168 bpm in the final three miles.

I'm not sure my competitive side will allow for that.  If I feel good, I know I'll be very tempted to push it.  C-level priority my ass.  Especially if my buddies Kevin and Tim are running side-by-side at that point, or slightly ahead.  And they know it too.

Either way, I am dialed in for this race.  I wasn't when the day began.  Hours in the car schlepping from Sherman Oaks to Huntington Beach to pick up the race packet, and back to Thousand Oaks for an appointment gave me plenty of time to idly think about the race, training, family, life, etc.  My mind was all over the place.

Then, my iPod saved the day again.  Isn't it funny when your iPod seems more like a friend than a music player -- knowing just what song to play on shuffle mode exactly when you need to hear it most?

Today, that song was "Right Here, Right Now" by Van Halen.  Like a gong in yoga class, the opening piano and guitar riff snapped my focus together instantly.

Then, I played it three times in a row.

Needless to say, I'm pretty jacked right about now.

Is it 8 a.m. yet?

290 days and counting.

First Thursday Fun

Walking into the Atlantis club in Encino tonight for the LA Tri Club's monthly First Thursday social, I realized that this would be the first time I'd be seeing many of my friends with "real" clothes on.  No lycra.  No goggles.  No swim cap.  Just real, honest-to-goodness denim and dress shoes.

Turns out everyone cleans up pretty well!  About 20 TriClubbers attended the Valley event, shared a few drinks, ate fried bar food (irony noted) and traded stories about life and training.  Some club members had only completed one or two triathlons.  Others had completed multiple Ironman events.  There were plenty of inspirational stories to go around, including Greg, an actor/triathlete (take that, Zoolander!) who has lost 100 pounds in 10 months and plans to win a Clydesdale weight class event by the time he's 50.  And Mike, who, after one sprint triathlon has decided he's going to do a Half Ironman this summer at Vineman.  Impressive (and a little crazy)!

Anat rallied to join me, and for her efforts, was rewarded with a pair of socks she won in the raffle.  You can see her elation in the picture.  As is usually the case, I didn't win diddly-squat.  I've never been lucky with raffles.  But, that's cool.  It was great to connect with fellow triathletes in a non-training setting.  With real clothes.  That's enough of a prize on its own.

***

Today's training session turned into a brick due to a busy work schedule.  I swam for 45 minutes, which was supposed to be an easy workout.  However, a fellow triathlete shared the pool lane with me and started using me as his pace partner.  So, I got a little competitive.  And then so did he.  The easy workout turned into sets of interval sprints.  At the end, we laughed about it, acknowledging that we were essentially like two rams locking horns in a silly swimming pissing contest. The funny part though is not being able to speak during the workout since we're both underwater, yet knowing what the other was thinking the entire time. Following the swim, I had race-pace run intervals for 45 minutes on the treadmill.  No competitions to be had though.

Before signing off tonight, I just wanted to thank those of you who commented about the new IronMadMan site either on my Facebook page, Twitter or here.  Getting that kind of positive feedback really meant a lot.  I hope you'll stick around for more adventures.

292 days and counting.