Swimmin' and Spinnin' in the Rain

When I heard the rain rattling outside at 6:30 this morning (between Trudy and Bam-Bam running amok), I was wondering whether today's swim and ride would be cancelled.

Maybe hoping is the right word. I was warm and cozy. The thought of driving 20 minutes and jumping into a pool in the rain was up there with biking in a tornado. Thank goodness for peer pressure though. This was a Valley Coach group swim. I didn't want to be the wuss that stayed home.

I'm so glad I went.

In fact, I wish it rained more often. The water was warmer than the outside temperature, and the way the rain gently tickled my arms when they came out to stroke was actually relaxing. The tougher part was the workout itself. I lost track of how many laps we swam, but I know it was at least 1,500 yards and probably much more. We did kick drills (which I suck at), stroke drills and laps. Lots of intervals. I made all the times, but I learned after that effort was the key, not performance. I was exerting too much energy.

How applicable that statement is in my overall life.

At breakfast after the swim, I learned from Coach Gerrardo that I'm "sinking" when I swim, meaning that I'm swimming uphill, so to speak. I need to lengthen my stroke as well, and make sure my elbows are more vertical when I'm preparing to stroke. That sounds like a lot to fix! Not sure how I'm gonna do it, but I have 346 days to find out!

I also found time today for a 90-minute session on the trainer. Where I proceeded to shave off a portion of my back wheel from apparently too much contact on the trainer wheel. Will somebody please show me how to use this thing properly!? Or is this what I should expect every time? Do I need a beater wheel?

To pass the time while I spun, I watched "Downfall" on DVD, the German foreign-language masterpiece showing Hitler's final days. (It's also known now as being the source of one of the internet's great memes, when Hitler melts down after finding out he's surrounded by the Russians.) I found my pace and heart rate quickening as the tension mounted throughout the movie.

I especially enjoyed spinning with the balcony window open, watching the rain fall. I felt productive despite the weather, like I was gaining a leg up on many people who decided (sensibly enough) not to train today.

I like that feeling, for a change.

And I'll look forward to more showers in the coming days. What used to be a guaranteed day off is now a sought-after opportunity.

346 days and counting.

Meet the Shan Clan!

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

You need some prior experience. A foundation.

The "Shan Clan" built my foundation.

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

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

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

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

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

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

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

***

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

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

347 days and counting.

The Difference Between a Good & Great Coach

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

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

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

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

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

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

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

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

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

349 days and counting.

Too Early for 2-a-Days?

I was too tired to blog yesterday.

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

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

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

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

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

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

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

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

***

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

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

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

354 days and counting.