Quittin' Time!

As the title might suggest, it's quitting time for me.

But only at work. And just for a couple weeks of much-needed R&R.

I'm officially off work until January 4, 2010. Today is my last day in the office, where I'm frantically trying to wrap up the year so I can head home. As I sit here in the darkened office typing this (everyone else is gone!), I feel like a kid again, as giddy about two-plus weeks off as I ever was about taking three-months off during leisurely summers long ago.

Ahhh! What to do...what to do.

Oh, I know! Train! And then train some more! It's strange, but it feels like I'm essentially taking time off from one job to focus on another, setting the training foundation for Ironman Arizona. I'm hopeful the training will be more relaxed since I won't be stressed about cramming in work hours between training sessions.

I won't have to worry as much about missing sessions, like I did today. First, I enjoyed a beautiful run this morning in Griffith Park, my first time running there besides a 10k I completed in March 2008 (think I finished in around 50 minutes if I remember correctly). Today's goal was to continuously count 22 strides with my left foot in 15-second intervals for an hour while maintaining a zone 2 heart-rate. I mostly met that goal, but I had to run for 15-seconds and then drop back for the next 45. I wasn't dropping back far though, probably to between 19-21 strides per 15 seconds. I'm not sure if that equals success, but I did hit my 22-count marks every minute and maintained an average HR of 143 for the entire hour. I hope Coach Gerardo considers that progress, especially since I couldn't fit in the cool-down swim tonight.

I had every intention of swimming (OK, I knew it was a stretch from the start) but realized today would be nuts. Presentations, meetings, housekeeping, farewells to co-workers heading to our North Carolina office...it was a packed day.

Yet once again, I feel guilty. Like I failed. I mean, I could have gotten up earlier to run and then swim, right? I feel like I let Coach Gerardo down, even though 85-90% completion per week is considered "very good" (I still hate that word though). But, I guess the only one I harm when not training is myself. 'Nuf said.

But starting tomorrow, I'll be back on schedule. A nice holiday schedule! At least for the next weeks.

Ahh!

Oh no! I almost forgot...jury duty!

Arrrgh! LA Superior Court, here I come.

342 days and counting

Puttin' in the Time

Some training sessions are memorable and remain forever etched in one's mind because of a milestone, a breakthrough, positive encouragement or something special that happened.

This was one of those days where none of the above occurred.

We've all been there though. It's the rule rather than the exception. Just another workout. Nothing spectacular to report. Taken on its own, no progress was made.

Puttin' in the time.

That's the quick summary of my training today. I spun at home on the trainer in the morning, watching Sportscenter to catch up on all the sports I've missed from this demanding training regimen. Once again, I shaved off a good portion of my rear tire. I really need to fix that. And once again, I noticed the dead spot in my pedal stroke during my isolated leg training segments. Need to figure out how to fix that as well. All in due time.

After a long day in the office, I trudged through a weightlifting session for my legs. I made it through the workout of squats, leg extensions, step-ups, calf-raisers, lunges and abs work with enough sweat to know I put in effort, but still thinking I could have pushed it harder. Then again, that's not what this training is about. It's about puttin' in the time, not going hard-core with each workout. I need to constantly tell myself that during training.

I suppose that's the irony from training for an Ironman. The training itself is an endurance test. Not every day can bring an epiphany. Not every day can be memorable.

The trick is to find the zen in the monotony and repetitiveness. The mundane can still be sublime if you open yourself up to that possibility.

343 days and counting.

Just Another Manic Monday

I kinda wish it were Sunday.

I prefer the leisurely trail running session from yesterday to the gasping feeling I had by the end of my hour-long swim early this morning at the Burbank YMCA. I ended up completing the prescribed swim workout, 2,500 yards, in about 1:10. But it felt a lot longer. I feel like a hamster in a cage going back and forth for what amounted to 125 pool lengths in a 20-yard pool. Ugh.

During the swim, I noticed what Coach Gerardo was referring to when he mentioned I swim uphill. I can feel my legs dragging below the surface and it's annoying not to be able to fix it immediately. I was improving on rotating my body though. So perhaps it's one problem at a time.

By the time I got to the office before 9, I felt like it was already 5 p.m. That's because I didn't sleep so well and decided I might as well arise when Trudy and Bam-Bam did, at 5:30 a.m. (BTW, if anyone has any ideas on revenge for these inconsiderate neighbors, I'm all ears.) I realize that I need to change to this sort of schedule to fit all the workouts in before the day begins. It's more practical and allows me to have a little more free time in the evenings. The idea of going to bed at 9:30 p.m. to get a full night's sleep makes me feel like an old geezer though! Some of my friends would tell you I already act like one anyway.

I managed to have a productive day though after eating an entire calzone for lunch. I'm a bit of a calorie monster right now to keep the weight on. I also fit in the second half of my workout after work, light treadmill running and some drill work. Broke a little sweat, but mainly treated it as a recovery exercise.

Another day, another two workouts. Trying to settle into a new routine... I'll get there eventually. Now it's time to wrap up holiday shopping.

344 days and counting.

A Cold (War) Run

I'm beginning to see a pattern in my Ironman training.

The harder it is to get out of bed, the bigger the reward for doing so.

It rained hard last night throughout Los Angeles. HARD. So, once again, early this morning my bed was cozy and the room was super dark. Just the way I like it.

Oh yeah, and it's Sunday. The Day G-d invented for NFL football.

But, training beckoned. So did Coach Gerrardo's brother, Rey. The elder Barrios was leading a small group of Valley Coach and LA Triathlon Club athletes (pictured) on a jaunt through what's called the Nike trail. Surprisingly, it's not an ode to Phil Knight's company, but rather an homage to an ominous monument from the Cold War. It's hard to imagine a time when the US Army felt a need to have missile stations watching over Los Angeles in fear of a Soviet attack. But there the restored structure stands, complete with a creepy abandoned watch post station just off the main trail, along with educational signs. When I walked up the small hill towards the missile launcher, I could almost feel the tension that seemed to choke some of the fresh air out of the crisp morning.

And crisp it was. My fellow LA Tri Clubbers and Valley Coach teammates laughed about the steam rising from our bodies in the 55-degree chill (Weather Wuss alert!) after the scenic 11-mile birds-eye tour overlooking the San Fernando Valley. But it was so worth it. I've lived in SoCal my whole life and in the short few years I've been training for triathlons, I've been delighted to see a side of greater Los Angeles that I didn't think existed.

There's still nature here! Paradise hasn't quite been completely paved, and that parking lot, well, there's still a lot of trails and gravel left to explore.

On a cold, wet, Sunday morning, I couldn't be happier I rolled out of bed early. I hope the next time you're contemplating turning over in that comfy bed to get a few more hours of marginal, guilt-ridden sleep, you'll think first of the unseen world in your backyard that's waiting to be enjoyed.

Rise up. Launch yourself out of bed. You won't regret it. And who knows what hidden monuments you may find.

345 days and counting.

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.

Hitting the Wall

I've always been taught that G-d laughs at those who make plans.

Once again, I learned how true that statement was.

As you may have read in yesterday's post (OK, all six of you!), I was reinvigorated to finish my week of training strong with a run and swim. I was sure I could do it and motivated for another double workout.

I got through the run OK. Actually, better than expected. Despite the low 50s temperature, I ran in shorts and a hoodie for an hour doing exactly what was prescribed, (mostly) maintaining 22-step left-foot cadence at 15-second intervals on a slightly hilly course. Better still, the course consisted of a .75 mile loop that I lapped 9 times. So I ran close to 6.75 miles in an hour. Definitely much more than expected, and I was pumped.

But when I parked at work and trudged up the stairs towards the gym to shower, I knew the swim was in serious jeopardy.

My legs were heavy. My mind was weary. I was gassed. The week had finally caught up with me.

12 workouts since last Friday. By far the most training I've done in a week, ever. Stick a fork in me.

I was feeling pretty bad about the prospect of ditching a workout and tried to scrounge for enough energy to keep my perfect streak intact. It just didn't happen.

What did happen was a steady procession of food and drink. I couldn't satisfy my hunger. A Cliff bar, Hammer gel, pancakes, eggs, sausage patty, apple, chocolate, and chicken quesadilla weren't enough to keep me feeling fueled and fired up during the day.

So I phoned it in. Coach Gerrardo was understanding and supportive. He mentioned that completing 85-90% of the prescribed workouts in a given week is "very good." Normally, I hate the sound of those words -- "very good." I crave excellence, dammit! "Very good" sounds like a "B" at best. I don't like getting "B's."

But today, "very good" sounded, well, very good.

In fact, it felt like getting an "A."

***

Tomorrow is a rest day, and I will finally get around to writing about the "Shan Clan" -- my two energetic and extremely knowledgeable personal trainers over the past two years, Shannan and Shannon.

348 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.

Into the Wild

Day Four of two-a-day sessions. I'm starting to feel the burn.

The backs of my knees are tight, as are my glutes. But I'm sleeping really well at night, despite Trudy and Bam-Bam's best efforts.

This morning started off strong. I was supposed to run outside for 45 minutes doing cadence drills and skipping. But, it was 43 degrees (though the sky was crystal clear blue) and I was having none of that. Still, I completed the workout in the office campus gym's wood-floored dance/yoga room and on the treadmill. The session consisted of six, 30 left-foot steps in 19-20-second inverals followed by 60 skips (30 each leg) and a Zone 1 treadmill cool-down. Aside from looking like a complete ass (why should this day be any different?!), the session was more challenging than I expected. But I felt pretty solid at the end.

The session's highlight came via my iPod when I rediscovered one of my favorite inspirational songs from the past couple years: "Big Hard Sun" by Eddie Vedder from the Into the Wild soundtrack. (BTW, I highly recommend reading the book. It's a quick, powerful read that straddles the essence of purity of purpose and utter insanity. Not too far off from training for an Ironman, I suppose.)

It was the perfect song for today. Cold. Alone. Passionate. Silent. Strong. I listened to it at least five times in a row.

The second workout occurred today at 5 p.m. I'm lucky to have a job that is both supportive of my personal goals and respectful of work-life balance. I was able to duck out of the office and head to the YMCA-Burbank to check out their indoor pool. I knew I'd make it back into work to make up the hours, and the pool closed at 6. Win-win scenario.

The problem with the Y's Burbank pool is that it's only 20 yards long, so you have to re-calibrate your regimen. For instance, you have to remember that 100 yards is five laps instead of the usual four. Given that I'm not the best at math and that I was running short on time, I missed the prescribed 2,600 yards of swimming by roughly 600 yards. Still, I swam a mile and accomplished most of the workout. Here was the breakout:

-- 200 yard warm-up (supposed to do 300)
-- 4 x 100 yards easy swim (skip)
-- 4 x 150 yard kick, drill, swim (check)
-- 3 x 200 yards moderate swim (check)
-- 8 x 50 yards fast (check)
-- 200 easy swim cool-down (supposed to do 300)

Man, was I hungry after! Killed an entire Baja Fresh Burrito Mexicano and probably will have a protein shake when I get home from the office, where I'm writing this entry after wrapping up the day's work.

And then I get to do another double tomorrow. Spin and upper body lifting.

Right now that sounds about as fun as getting lost in the wilderness with no way out.

Then again, after less than two weeks into my Ironman training, that's sort of how I feel already.

I'm clearly deep into the wild.

350 days and counting.

You Spin Me Right Round...

Break out your violins, people, because I'm about to whine about the weather in SoCal.

It's cold out. It's raining. Wah.

Fortunately, my third day of two-a-day workouts consisted of two indoor sessions: 45 minutes of lower-body lifting (squats, leg extensions, lunges, step-ups, calf-raisers and abs work) and one hour of spinning.

I've never been happier to be indoors working out, primarily because I used a bike trainer for the first time. I caught up with friends on the phone, watched a little Monday Night Football (Go Packers!), completed my isolated leg training and still kept cadence upwards of 92 consistently. While my heart-rate stayed consistently within 130, I was surprised by how deceptively hard the workout was. I'm not sure why. Can anyone explain? I was in small chain in a smaller gear and it still felt like a fair amount of resistance. Not that I'm complaining... I've already used up my crybaby factor on the weather, remember?

I think my trainer is about to become my new best friend. Tonight alone it saved me from spending $16 on a single spin class session. And with the costs associated with this sport, I'll save a buck wherever I can!

***

Couple highlights to share from today:

-- Three-time world Ironman champion Chrissie Wellington (@ChrissieIrorman) is following me (@theironmadman) on Twitter. That was so cool, and she even replied back to me when I said thanks for the follow.

-- KNBC-TV (Channel 4) anchorman and Ironman Arizona 2009 finisher Chris Schauble (@chrisschauble) is also following me on Twitter. He's back training again after a very successful event. In fact, Chris ran four miles in the rain today. Hard-core!

-- A rainbow appeared outside my office window today literally for two minutes. All the folks at that end of the building rushed outside to see it. It was kind of funny to see a bunch of grown men get excited by a rainbow. But that's exactly what happened. Cool!

Gotta get to bed. Another double workout session tomorrow. Next up: Run and swim.

351 days and counting.