Mile High Post

Greetings from 28,000 feet! (when I was originally writing this post...) Airline wi-fi rules.  It's pretty much the only part of today that has, it seems.  Everything has been a struggle. Consider:

-- Electronic car key fell apart this morning on way rushing to pool.  Fixed it though.

-- Going from car to pool, the strap on my duffel bag snapped.

-- I lost my toiletries kit at the gym during my lunch-hour workout.

-- Checking into my Southwest Airlines flight became a disaster as the entire national reservations (and online check-ins) network was down.  Had to resort to my co-workers printing a temporary boarding pass to get me to the gate, where I then had to wait in another long line to get a manual boarding pass.  Made the flight though.

It's been that kind of day. But it's also been the kind of day where I was able to spin on the bike, swim 2,500 yards in the pool AND squeeze in a killer strength-training session from Shannan.  So it wasn't a total loss.  However, I also think that trying to fit in all these workouts amidst a busy schedule can be counter productive.  Here I am rushing around like a lunatic, working, juggling, training, helping with wedding planning, and things fall through the cracks.  Keys break.  Bags snap.  Razors get lost.  My patience is tried.

Is it worth it?

I'd like to quickly shout "Yes!" and explain how training can change the entire outlook of your day.  But today, in this instance, I think it caused as many problems as it helped alleviate.  That said, I wish I could connect the dots better when it comes to taking the lessons from triathlon training and applying them to my life.  In the pool, for instance, slower is sometimes faster.  Gliding on the water and extending your arm further before the underwater pull can shave time.  So why can't I do a little more with a little less? And what would that mean in this instance?  Fewer workouts?  Less time in each workout?  Skipping a workout?  Probably.  Yet, I can't.  I'm addicted.  I hate missing a workout, and yet at the same time I can't stand feeling that way.  Sometimes I almost feel trapped in my training.

I'm excited for Ironman Coeur d'Alene. I really am.  But I'm looking forward to taking a bit of a relaxing break afterwards.  There's got to be a better balance, though there are no compromises when it comes to Ironman training.

112 days and counting.

I Love it When a Plan Comes Together

Today's swim workout almost didn't happen. I forgot the local pool was closed on Mondays and I rarely have Monday swims.  Fortunately, I had enough time to drive 20 minutes away to Calabasas, knowing it would be a super tight call if I'd make work on time.  I had to make a quick decision about whether I was going to skip the workout.  I could take the freeway and try to make a break for it, or I could admit defeat, go home, get my spin in on the bike and be content with that. I decided to go for it.

What a great lesson learned.

The freeway opened up, I made it to the pool on time.  And what would you know, I'm changing into my swim shorts when a friendly voice from the past calls out, "I know that dude!"  It was my buddy, Dustin, whom I haven't seen in months since he and his wife had their second child.  We caught up, realized we were both doing Wildflower long course, and even had the opportunity to share a lane for our morning swim.

Talk about fortune via misfortune!

Bumping into Dustin made my morning.  I felt so gratified that I put in the extra effort to make my swim workout because I wouldn't have run into my friend, and I knew that I really earned that swim.  Of course, I couldn't get my spin in tonight, as I had other things to do before I leave on another business trip tomorrow.  But, I'm going to be aggressive and try to cram three workouts in tomorrow before I get on the plane.  A spin early tomorrow at sunrise, followed by another swim, and a strength-training session with Shannan at lunch.

Both Dustin and I agreed that fitting workouts into our hectic lives is a real tough challenge, for our significant others and for ourselves. But fewer things are more gratifying than when it all comes together, like George Pappard used to say in the original A-Team show..."I love it when a plan comes together."

Or when you make up a new one on the fly.

113 days and counting.

PS: May not be able to blog much the next few nights, this time it's the Game Developer's Conference. Late nights. Early mornings.  Gonna do my best though to get some training in.  If you're in SF and want to run on Wednesday a.m., let me know.

A Little Extra Push

The idea of cycling in 40-degree weather this morning at 7 didn't thrill this California native.

But my buddy Bob made it a lot better.

Sometimes, I really enjoy training on my own.  I'm on my own schedule, can take as few breaks as possible and get done with my workout quicker.  However, what I make up for in efficiency can sometimes be lost with pacing, or in today's case, a little extra pushing.

As some of you know who have read the blog for a while now, Bob did Ironman Arizona with me last year.  He's a heck of a cyclist and has bursts of speed that leave my jaw dropped when he chooses to push it.  Today, he made me push it at the end of a two-hour ride at Griffith Park where my legs felt lactic, my climbing power lacked and my heart rate slacked.

And I couldn't be happier.  Bob yelled and paced me to climb a hill much faster than I anticipated or I even thought capable at this stage of my workout and after a nearly 13 hour training week (not including weekend activities yet).  More important, my heart rate didn't explode the way I thought it might, and I sustained the speed down the hill and in the flats for the remainder of what became a small 20-minute crit.  Granted, Bob absolutely destroyed me in speed and power. But I felt like my workout went from good to great thanks to the extra push.

That's also the real benefit of having a training partner who's a better athlete than you.  Learning by osmosis, you can't help but get better yourself.  Frank helped train me as a beginner cyclist, and if I can ride more with Bob, I'll get even better.

Now I just have to ask myself who will pace me tomorrow as I slosh through a rain storm for my first unofficial race of the year, a Pasadena 5k that serves as the tempo portion of a 1.75 hour run.  I hope I have enough energy to finish the race as I'm pretty worn out from an epic week of training and another swimming milestone.

I like my chances though if I can latch onto someone down the stretch.

Race report to follow tomorrow.

G'night all!

116 days and counting.

Blowin' Off Steam

My day started off super crappy.  But training saved it.  That's the benefit of all this crazy triathlon training we do -- the insanity of it all keeps us sane. Because a contractor tried to shirk responsibility for a poor installation of my washing machine (there's a longer story you can email me about if you want to hear what happened), I arrived to Griffith Park this morning late and pissy.  Further, my Garmin watch strap popped loose, so I couldn't wear my watch on my wrist.  After fiddling with it for five minutes unsuccessfully, I tucked it into my chest pocket on my fleece and took off.  My run called for an hour of "moderate" trail running between heart-rate zones 1-4, with some moments in zone 5 if called for on inclines.  I ran by feel instead, but I knew I was moving quicker than normal.  My teeth and jaw were a little clenched as I was thinking of all the things I would have liked to have said to the contractor if I was quicker on my feet in the heat of an argument and NOT trying to be as polite.  This guy really pissed me off because at the core, I think he thought he could push me around.

Anyway, I found that the longer I ran, the less frustrated I became.  Yet my pace remained the same.  And the same hills I had trouble running up just a couple weeks ago were a LOT easier today.  Again, I think my body is finally fully recovered from IMAZ and the gains of my consistent training since January are paying off.  As my dad put it tonight in conversation, perhaps I need a little less to get a lot farther.

This was no more evident than tonight's unexpected 1,000-yard time trial in the pool with my Fortius teammates.  Before the workout, I told Coach Gerardo that he should be on Bonk Watch for me, as once again this was my third workout for the second time this week.

Once again, at the brink of exhaustion, I swam faster for 1,000 yards than I ever have in the pool.  Thanks to healthy pacing from my teammate and friend Mike, I crushed my previous best time of 17:57 from about a month ago and sailed to a new best: 16:36!

Are you kidding me!!?!?!?

Honestly, I still can't believe it. I really owe that to Mike's strong pacing, which fueled my competitive instincts and forced me to swim a little more balls-out than I wanted to, but at the same time saving room for a surge in the final 200 yards.

Honestly, today was perhaps one of my all-time best days of training.

And I have a jerky contractor to thank for it.

Maybe I should ask more people to piss me off?

117 days and counting.

Balancing the Balancing Act

After completing his second Ironman 40-plus minutes faster than his first, my buddy Rusty told me he actually did so by training less.  He didn't push himself quite as hard, tapered longer, and when he simply didn't feel like training, he didn't.  All while self-coaching himself. I thought all this sounded like sacrilege at the time.  But I was a few weeks out from Ironman Arizona, mired in the depths of my final build push.  Train less?  Skip a workout because I didn't feel like it?  No way!

Now, in the beginning stages of the first real build phase in my Ironman Coeur d'Alene training, I'm beginning to see more what he meant.  For starters, I find that I slide around workouts on my Training Peaks schedule the way I move letters around my Words with Friends screen on my iPhone (btw, I'm ironmadman if you're obsessed with the game like me!).  If a workout isn't convenient for me or if I'm just not feeling it for some reason, I move the workout to another day.  I did that tonight with a scheduled strength training session.  I hadn't been home from work and working out before 8 p.m. in several days.  That had to change.  I wanted to sit on the couch and be a bum for 15 minutes watching the Lakers game.

So I did.

I think listening to your body and mind and actually acting on what they're telling you is one of the hardest parts of triathlon training.  It's so easy to get caught up in completing every workout on the schedule.  But sometimes it's just not practical.  It's what you do in those moments that may ultimately define your performance on race day.  I suppose the real balancing act is knowing when it's OK to ease off and when pushing through will lead to a performance increase.

Perhaps that's what coaches are for.

118 days and counting.

Getting Better, All the Time

As I sit here writing my blog entry, I'm thinking of the classic song with the lyrics, "I've got to believe it's getting better, it's getting better...all the time." That's how I feel after my long bike ride on a sunny but chilly President's Day holiday.

Frank and I rode just shy of 64 miles and climbed roughly 3,700 feet over nearly four hours.  I'm excited to report that my ride included a successful 20 minute time trial in Simi Valley towards the beginning of the ride, with my average mph at 21.78 mph.  Granted, that's with a 1% downhilll most of the way, but there were uphills and a cross-wind, so I think it evens out a bit.

My reward was a brief visit at my dad's auto shop, where my mom promised me I wouldn't upload this photo.  Whoops!

While I pushed it on the bike for most of the remaining 50 miles, I still was able to run a few miles in zone 2 with my Newtons.  It was my third time out with them, and while I'll save the details for my actual Lava Magazine Online review, so far I like what I'm feeling.  Don't worry though, I'm taking every precaution to go slow for my first few runs.

Perhaps my favorite part of the ride is witnessing another strong effort from Frank. He's clearly regaining his power and stamina, which helped mold me into a better cyclist early in my training days.  Frank challenged me hard up Santa Susana Pass and through the first 45 miles of the ride.  I know we're not supposed to be competitive with our buddies, but for whatever reason, Frank forces me to bring out the best in my riding.  I can't help it.

I like where I'm at in my training now.  Like I've indicated recently, I can finally see strength and stamina gains.  Though I hate to jinx it -- the past several minutes have included an elevated body temperature and hotness behind the eye sockets.  Steph is sick at the moment...I hope I wasn't in the peak form that Mark Cavendish wrote about in his book -- which often led to immediate illness.  Fingers crossed!

Now it's time for stretching and chores.  But I'll be humming a certain song in my head while I do them.

120 days and counting.

PS: Here's my Garmin data from today's ride.  The pace is slower b/c I tacked on about 20 minutes of running while still on the "bike" setting.  But this is really where I'm at in my training from an overall viewpoint. Gotta regulate the HR a bit more on the bike but otherwise I'm feeling good!

Weekend Wrap

Saturday, February 19: It never fails.  The less motivated I am to train but actually get out and do it, the more I surprise myself.  That happened not once but twice today, during a 1.5 hour trail run off the dirt Mulholland trail (where I was rewarded with this spectacular view of Santa Monica) and, more surprisingly, during my afternoon swim at rainy VNSO Park.

For the latter, I sat in my car while the sky poured down for 15 minutes.  I had no energy, no motivation, to leave that warm heated space.  I was still cold with dried sweat from my Under Armour compression pants.  Tired from eight straight days of training and business travel.  But, I had a contractor at my condo due to a leaky upstairs washer thanks to my lovely neighbor, Trudy.  So, I couldn't go home and enjoy a restful afternoon with all the clanging and banging.  What was left to do?

It took me about 20 minutes to find my happy place in the water. The rain had subsided.  The sky opened up with a few rays of sunshine.  My attitude changed.  I was going to make the best of this.

And ya know what?  In the last of my timed 15:00 time trials, I was on track to PR my 1,000 TT.  By 27 seconds!

I think this is the biggest mystery of training:  Why do I perform better when I least expect it?

I'm not even sure it's a mystery worth solving. The result is what matters.  And it all starts with the initial effort of getting out of the car and into the pool on a rainy Saturday.

Sunday, February 20: A day off.  A much needed day of rest and recovery.

At first, I really didn't like the idea of switching my off days to Sunday.  I felt like I was going to lose out on precious long training hours to help me bounce back into shape.  But I was losing much more -- a sense of closeness with Steph brought about by a lack of perspective on free time.

While I will resume Sunday training in my final three months of Ironman training, I am a new man when I hit the road now on Mondays.  It's a welcome change.  I feel like I have a weekend again, as odd as it may seem.  Training for an Ironman can often feel like a job even though it's what we do for fun on a weekend. Now, with some true Sunday fun day back in the mix, my perspective has been restored.

Today, my parents, Steph and I took a day trip up to Los Olivos to visit the key sites for our upcoming August wedding.  I don't want to spoil any surprises, but we are going to have a memorable weekend.  I can finally picture the flow of events and am officially excited for the big day.  Steph and my mom came up with some ideas that I think will cause our wedding to be truly unforgettable.

Fortunately, my parents loved the wedding venue, Firestone Vineyards.  We took a tour of the winery today, where we learned more about how wine is made, stored and aged.  I also learned that wine should be stored at 55 degrees Farenheiht in a fridge, and that 90% of all red wine should be drank sooner rather than later.  In other words, all that you hear about storing wine for long periods doesn't hold true for most of the wine on today's market.

I wouldn't have learned these things had I not gotten off my bike and stripped myself of my workout clothes on a Sunday.

As important as tri-training is, family time is even more important.  Today was fantastic.

And now I'm looking even more forward to my 4.5 hours on the bike tomorrow, a President's Day treat.

121 days and counting.

New T-Pace

I have a new swimming T-pace.  It's eight seconds faster than the previous mark, 1:48/100 yards.  This has been confirmed after multiple sets of 500s at tonight's Fortius swim. My first indication of change in the water came during one of our early drills.  I was supposed to hit my T-pace in the third of five sets of 100 yards and go faster for the remaining two sets of 100s.  I started off way faster than anticipated, a brisk (for me) 1:37 without much effort.  Problem.  I was supposed to come in at 1:55, with the next set at 1:50. Problem again, as I "slowed" to 1:41.  Then 1:37, 1:33, 1:32.

This continued for the remaining two sets of 500.  More often than not, I came in at 1:40/100 with :20 rest, usually arriving closer to 1:37-1:39.

I suppose my real T-pace in the water in a non-stop 1,000 is still 1:48 as I'd imagine I'm slowing over the course of the TT.  But this still gives me hope of improvement on the horizon.  If I can maintain that 1:40 pace over longer distances, I'll really start saving some major time in events where I'm wearing a wetsuit.  And my swim times came after a fairly intense run early this morning at chilly Griffith Park.  I ran my first 7:30-ish mile pace in roughly six months.

My strength is coming back...nearly three months removed from Ironman Arizona.  I may have recovered physically a month ago, but I'm starting to see strength gains for the first time now.  Even my trainer, Shannan, indicated that "my nervous system is coming back online" based on the improvement in my coordination and agility in recent sessions.

Man, an Ironman sure takes a toll if I'm just starting to get my nervous system back in working athletic order now!

Anyway, it's really nice to see progress after being down in the dumps for so long.  If there's hope for me, there's hope for you too.  It just takes time.  And patience.  And a willingness to accept and trust the process of healing and rebuilding.

Not the easiest thing to do.

But certainly among the most worthwhile.

124 days and counting.

Decision is Made

I am not going to sign up for Oceanside 70.3.  And for the most part, I'm totally OK with that. I'm getting married in August.  Spending a premium now for a race I can enter next year at a fraction of the cost doesn't make cents.  I can't justify it.  Yes, I'll miss racing alongside Rusty and Bob and the rest of my Fortius teammates.  There's no doubt about that.  But, as Robyn pointed out in the comments from yesterday's post, I can do my own Half-Ironman that day and gain the same experience for free.

Free sounds mighty good right now.  And this thought process made me realize that it's not too soon to plan for the 2012 season.  As it currently stands, my goals are to get faster at the Olympic and Half distances anyway.  I think 2011 is my swan song for full-distance Ironman events as it takes too much time out of my life. I'll apply every year for Kona though.  That's one event I MUST do before I die.

I used to want to do St. George desperately -- to prove to the naysayers that I could handle the toughest of Ironman events.  But the truth is -- screw them.  An Ironman is an Ironman.  It's a helluva committment any way you look at it, no matter the elevation on the bike course or the weather that day.

Yes, I reserve the right to change my mind.  I'm fickle like that sometimes.  But for now, I think I'll take a longer, more strategic look to the future and set my sights on US Nationals for Olympic distance and maybe, just maybe one day, the same for the Half distance.  I know I can qualify already on the Olympic side.  So it's just a matter of doing it.

And now, deciding which races to make my mark.

Consider 2012 Oceanside 70.3 on the list.

Sometimes the best decisions we make are the ones where we don't do anything.  I think today was one of those days.  My training is working right now.  I'm getting stronger.  My swagger is coming back.  And my schedule is only going to get busier the next two months when Oceanside training would require a greater focus than what I might be able to offer.

Gotta be smart.  And I gotta remember that I have nothing to prove to anyone but myself.  Which also means listening to my inner self at critical moments.

Time to trust the process and stay the course towards Wildflower and Ironman Coeur d'Alene.

125 days and counting.

To Race or Not to Race...

That is the question. Coach Gerardo informed me today that there are some open Oceanside 70.3 slots through an adventure travel company.  I'm torn.  On one hand, I feel I'm just rounding into form again and love the idea that I've got plenty of time left to do so before Wildflower 70.3 this May.  There's no pressure on me, especially with my busy work, writing and general "life" schedule right now, to get ready for a race that's less than two months away.  Do I want to heap that upon myself?

Well, I am a glutton for punishment.

My friends Rusty (whom I cheered on at Vineman 140.6 last year) and Bob (Ironman Arizona fellow finisher) are both racing Oceanside -- Bob took one of the open slots today.  That's almost enough alone for me suit up a month earlier than planned.  However, here's the wrinkle.  Gerardo wants me to treat the race as a "C" event on my schedule -- meaning the pace should be far less than all-out.  But he also thinks I can break 5:30 there as well.  Keeping in mind that I did Vineman 70.3 in just a few minutes past 5:30 this past summer with a lot more intense training, I'm a bit skeptical.

Then again, I've repeatedly proven myself wrong when I doubt my training and all the hard work I've put in.

Finally, the last bit of the puzzle, is this: Am I capable of doing any Half-Ironman at anything less than my all-out best pace?  Especially with two of my friends by my side, not to mention my Fortius teammates? As my friend and teammate, Karen, pointed out at our coached swim workout tonight, I'm "one competitive little (guy)."  Honestly, I know I'm incapable of treating a Half-Ironman, especially one I pay a premium price to enter, as anything less than an A-level race.  This will be especially difficult given that I'll be attending South by Southwest Interactive as a panel participant the weekend I should be peaking for Oceanside training.

As I'm typing this, I can see the negatives outweighing the positive reasons I should race.

But that just makes me want to do it more!

Oh, what to do???

Has this ever happened to you?

What did you do?  What would you do?  To race, or not to race?

126 days and counting.