Race Time Awaits

Bike is cleaned.  Bags are packed.  Race packet is picked.  Stickers and bibs affixed. Carbs eaten.

Race time awaits.

What else is there to say, really?

I am ready.  I want to crush the course tomorrow.  My parents are coming.  Steph will be there too.  I want to end the race portion of my long season with a real bang.  I want to hit 2:25 at the finish.

I am going to do everything I can to meet that goal.  (Without accruing penalties!)  I am going to race hard tomorrow.  Very hard.

I am going to look the way I did at the end of the Santa Barbara Triathlon, pictured below.

Spent. Exhausted. Relieved.

I am going to make my third Nautica Malibu Triathlon my best.

What else is there to say, really?

70 days and counting.

New Year, New Spirit

Perhaps it's a Rosh Hashanah gift.  It's the only logical explanation for me not having any workouts today. Not that I'm complaining.  Last week I had 17.5 hours scheduled and logged roughly 16 total.  This week, including the upcoming Nautica Malibu Triathlon, I've got 11.5 hours scheduled.  Big difference.  A welcome one too, considering Coach Gerardo told me the other day that next week's training was going to be "a rough one."

I'm actually looking forward to the challenging week ahead, though I'm thoroughly enjoying this week's race taper -- the last real one before my Ironman cooldown in early-mid November.  During this rest period, I've noticed that I'm sleeping many more hours than usual.  Typically, I'm sleeping between 7-8 hours a night.  Twice this week though, I've logged 10 hours sleep.  And I even managed a nap this afternoon following synagogue and before the traditional family dinner.

Is this a sign of over-training, fatigue or just capitalizing on a great opportunity to catch up on rest? I'm honestly not sure, but am confident it will benefit my race time this Saturday.

Tomorrow, the only workout planned is a 30-minute easy run with four, 60-second pick-ups at race pace.  Steph said she'd come with me if her back is feeling up to the challenge.  Then, it's packet pick up in the early evening, more rest, and blast-off Saturday morning.  My reward for a hard fought race?  That'll be 75 miles on the bike Sunday. Not sure who's coming with me yet as most of my Fortius teammates are racing somewhere else.

One final note.  As I sat in services today, one of the many things that crossed my mind was that I really needed a joyous event like the Jewish New Year to pick up my training spirits. In case you haven't sensed it, I think I'm a little burnt out lately.  The constant training routine has been getting to me, almost numbing me to the joy of the sport.  The six-days-a-week slog fest of training and racing has felt almost as much like a second job as the adventurous hobby that triathlon should be. So, with a religious event that symbolizes renewal and celebration as my catalyst, I'm jolting myself out of this recent lethargy and recalling how lucky I am to be able to pursue this sport and the goal of an Ironman with such flexibility and support.

It's a new year, symbolized by the sounding of the ram's horn shofar.  With that blast, comes a re-energized spirit.  A promise within myself to try and do better. To be better.  Not just better, but to be my best.  Towards others and within myself.

We're in the final stages of Ironman preparation.  Now is the time to dig deep, remind myself that past results don't indicate future success, and that there's still much more adventure to be had.

The best is yet to come.

71 days and counting.

Farewell Summer

Summer 2010, I hardly knew ye.  In fact, I think the span of our relationship lasted all of one week, this past one. You were like the friends I had in 6th Grade, the Bortz twins.  In my neighborhood for what seemed like a week, then gone.  Just like that.  No explanation.  Where did they go?

Judging by tonight's "early" sunset just shy of 7:30 p.m. and the slight chill that accompanied it, summer is definitely over. (Yes, I sound like a spoiled Southern Californian. Deal with it!) Did we even get a summer this year?  Not since college had I spent this much time outdoors in the sun.  And I simply don't recall very many days where the heat was stifling.  It felt like we've had one season all year, spring.

As I rode with my new LA Tri Club buddy Jon during our Griffith Park brick workout, I was thinking about this summer.  I was watching it end before my eyes, with dark gray skies creating an ominous atmosphere and perhaps nurturing a more reflective workout mood.

What would I remember about this summer?

Hours after that first thought occupied my mind, I'm still having trouble with that question.   And maybe this has nothing to do with the weather.  Maybe this is just about being tired and ready for bed.  After all, I did swim 2,600 yards this morning (300 easy, 5 x 200 drills with fins 5 x 200 split between catchup and swim without fins and a final 3 x 100 split between kicks and swimming), bike 20 and run four at tempo or race-pace this evening.  And I worked a full day in between, forgoing lunch to get more done.

OK, those last two sentences were fluff, allowing me to procrastinate more.

But seriously, check out what my car looked like at the end of the day from all this cross-training.  You can't even see the passenger seat!

What will I remember about this summer?

Honestly, it's all a blur.  Every weekend seems to have been spent training or racing. Vineman, both my race and Rusty's, will certainly rank as a major summer highlight.  The Breath of Life triathlon triumph and agony of losing my spot at Nationals will stay with me for a long time as well. Beyond that, things get muddier.  I spent a lot of time in the saddle, alone or with friends.  I'm a much better triathlete in September as I was in June.  There's no doubt about that.

But how much time did I spend goofing around with friends?  How much time did I spend with Steph just enjoying the weekend at our own pace?  Was it enough?  I know we had a LOT of good times this summer and I can rattle off a bunch of those special moments spent at concerts, weddings, family outings, nice dinners, and sports events.  But many of those special moments were built around training schedules.

Maybe I just need a little more time to step back and assess the summer. All the great times, both singular and taken as a whole.  Maybe I'm just bummed that the summer is over so quick.  It caught me off guard.  I had summer firmly in my grasp, and yet somehow it feels like it slipped right through my fingers.  What happened?

Sad to see you go, Summer 2010.

72 days and counting.

Random Ramblings

My body finally said, "Enough is enough!" during my morning Tour de Valley bike ride. Though the statistics from my ride indicate otherwise, it felt like I was cycling in tar.  I actually rode faster this Tuesday compared to last week's session by a *whopping* .1 mph (sarcasm intended!), traveled nearly 2.5 miles farther (though I rode seven minutes longer) and climbed an astounding 20 more feet.  Despite the slightly improved week-to-week performance, it felt like I was working much harder today even though my average heart-rate was actually several percentage points lower this week as well. Why is that?

For me, a surefire sign of fatigue occurs when no matter how hard I try to gain speed, my heart-rate remains at a lower rate, almost a full zone lower.  It doesn't add up though.  I slept well the night before and enjoyed a rare off-day from training on Monday.  My nutrition wasn't terrible either.  Here's what I ate:

-- Eggs, bacon and pumpkin pancakes for breakfast

-- Cinnamon-raisin toast with peanut butter, apple and cheese for lunch

-- Clif Bar for snack

-- "Healthy" Chinese food for dinner (OK, it was about as healthy as Chinese food can be!)

-- Protein shake with frozen organic berries and two tablespoons of ice cream

Granted, I could have eaten more greens.  No doubt there.  But I did have Omega-3 Oil-infused Carrot Juice from Trader Joe's, so leave me alone!

Despite not being able to figure out exactly what's going on, I decided to skip my evening swim in favor of a massage from LA Body Mechanics and Fortius teammate, David.  It will help me going into my Malibu Triathlon race this Saturday, and I can make up the swim tomorrow morning anyway.

Ah, the Malibu Triathlon.

This used to be my Rose Bowl of triathlons.  The Grand-Daddy of Them All.  The Nautica Malibu Triathlon is special to me because it marks my first triathlon.  We always remember our first, right?  I can still recall how nervous I was.  How I bought a hotel room 20 minutes away to make sure I would have enough sleep the night before the event.

(Pause...I'm re-reading this and I just realized how much of a double-entendre this entire section is!  Wow!  Mom, I'm talking about triathlon I swear!!!)

How I looked like Charlie Sheen's character in "Platoon" when he went on his first jungle patrol -- loaded up with junk I'd never actually need but other people told me I would. Practically fainting from all the unnecessary weight in my transition bag. Towel to dry off.  Gloves for a 18-mile bike ride.  Tupperware to dip my feet in after the swim to clean my feet.  And the extra food on my transition towel.  Oy.

I actually paused to eat an entire banana in T1 before venturing out on the course. That was after toweling off completely from the swim.

And I remember how proud of myself I was for finishing my first race.  Such elation!  Nevermind the time was 1:44 and change for a half-mile swim, 18-mile bike and a 4-mile run.  I was officially a "TRIATHLETE" and that's all that mattered.  Except that I vowed to complete the Olympic triathlon course the following year (2009).

"Aw, you completed your very first triathlon!  That's nice, Ryan.  Now get on to the next big goal."

Yep, that's sort of how I roll in general.

Last year, I trained practically all year for Malibu Olympic.  Or "all year" by my own definition at the time, which meant no more than five days a week, tops.  No double workouts.  Certainly no bricks.

I saw real progress in my training, finishing the Olympic course in 2:44.

But for both Malibu triathlon experiences, it was about something more.  The challenge loomed large. The Unknown was even larger. Could I finish?  What if I cramped up?  What if I got a flat?  What if I was the slowest in my age group?

Questions, questions, questions.  All questions that led to a heightened sense of exhiliration when I finished the events.  Relief!  Joy!  Pride.

Which brings me to this year's Malibu Triathlon event.  It's a blip on my training radar.  In contrast to last year, I haven't been on the bike course for several months, probably since the Amgen Tour rambled through Malibu and Agoura this past spring.  I have a goal time of 2:25 for this event, but even if I don't hit it, it's no big deal.  Ironman is the real prize this year. But honestly, I'm a little sad about that. I miss the excitement and anticipation of the Malibu Triathlon.  I miss the wonder and speculation.  The naivete, so to speak.

Now, all that is put on hold for November 21, 2010.

Though I hope to call upon a little bit of the magic of my first time to make this event just a little more special.

Geez, I've become a triathlon slut!

73 days and counting.

Weekend Wrap

Labor Day came and went without a single workout.

A true holiday weekend!  However, I more than made up for it yesterday.

Coach Gerardo, Ray, Richard, David,Christina and I awoke literally at dawn's first light to beat the heat for our scheduled 2:15 trail run.  But not just any trail run. Bulldog Trail, Malibu Creek State Park.  Gerardo, Richard and I "only" did the first 1.5 miles of the actual trail, but it was enough for nearly 1,000 feet of climbing, including a few grades as steep as 13%.  Ray, David and Christina chose a less steep path, perhaps slightly because of the late evening we enjoyed wishing Ray a temporary farewell as he moves to San Diego.

I saw some real progress on this trail run.  The last time I ran Malibu Creek State Park, it served as a rude awakening.  Though that was less than two months ago -- July 4 weekend in fact -- I vividly remember worrying about the heat and my ability to handle it heading into Vineman 70.3  Fast forward to the next holiday weekend and I completed nearly double the distance while stopping to walk about half as much.  Even better was my pace -- in two months I knocked off nearly a full minute off my mile pace on the final two miles of the run.  I think that's the result of the Fortius track workouts, which improved my ability sustain a faster pace for longer, and knowing my body better and how far I can push it without risk.  I used to train a little more cautiously in terms of letting my heart-rate determine my output.  On Sunday, Gerardo told us not to bring our watches and to just run.  It was more important to get through the run than to do it "right", apparently.

The trick worked. I ran harder as a result, and Richard out-paced me by a good few minutes -- giving me someone to chase.  That's the perfect combination for me.  Just turn me loose and let me go all out!

After the run, we all celebrated the long weekend as a team at Zuma Beach.  I felt like I was a teenager again. We immediately unpacked our gear and basically played sports non-stop for hours.  Beach soccer.  Beach volleyball. Swimming.

Except I'm no longer a teenager, as I learned today.  My body is trained for endurance, not necessarily fast-twitch sports right now.  My quads are like lead from all the jumping and squatting.  My Achilles tendons hurt from running in the sand.  My right foot throbs from all the soccer passes -- and Janna's shin!

Thank goodness I train as hard as I do, for I can't imagine what today would have felt like had I exerted the same youthful effort without the strength or stamina to back it up.

Thank goodness I had a day off to get back to normal.  The 10 hours of sleep and pancake breakfast at Jinky's definitely helped.

Tomorrow, "back to normal" means a 1:45 hour bike ride featuring 10 three-minute time trials along with an evening 2,800-yard swim.

Thank goodness, I'm ready and eager...and grateful that I'm healthy and have the time to keep pursuing this mega-goal.

74 days and counting.

Ray to the Rescue

I haven't done a lot of cycling where the temperature matches and exceeds my cadence...when I'm pedaling flat or downhill. But that's what happened when LA Tri Clubber Cheryl pointed out that her computer watch indicated 104 degrees around 11:30 a.m. this morning on our approximately 60-mile ride from Agoura to Newbury Park and back.

Picture having a blow-driver blast you with hot air for 3.5 hours.  That's how our ride felt.  Shade was definitely our friend today during every rest stop -- which there were more of than usual.

Fortunately, we had none other than our dog-bark impersonating, recently USAT-certified coach, Ray, saving the day.  He drove a badly needed sag vehicle all over the Conejo Valley, keeping us hydrated with drinks paid for from his own pocket and entertained, as always.  Of course, Ray being the nice guy that he is, wouldn't even accept the contributions cup we offered him in return for going so far out of his way. On top of all that, Ray even found time to shoot some video of us in our various forms of agony or glory, depending on the time of day and the level of fluid in our water bottles. (You'll have to be Ray's buddy on Facebook to see them though!)

I fared well on the ride, especially since I had my road bike to everyone else's tri bikes.  I started to cramp around the last mile of the ride, using my elbows to power my legs up a final climb so I wouldn't over-exert with my hamstrings and quads.  I made it back to basecamp off Agoura Road and Las Virgenes without incident.

Perhaps the best part about today's ride is that I can finally put to bed my bonk-fest with Christina last month riding the Colnago.  Clearly that was a fluke.  We rode longer today, in much hotter conditions, and still managed some decent climbing.

Following the ride and a much-needed refueling session with the Fortius gang, I drew a cold bath at home and soaked with Epsom salt after icing my legs with frozen vegetable bags.  Then, it was nap time for nearly 1.5 hours.

Now that's what I recall a nice recovery.  My legs feel fairly fresh and I have no dehydration-related headache to report.  Which is good, because tomorrow morning Ray will be leading us on a 12-14 mile run through the Bulldog trail at Malibu Creek State Park -- near where the TV show M.A.S.H. was filmed many years ago.

There are days when I'm torn between being thrilled at having the opportunity to train to peak physical condition, and wondering what the hell I'm doing to myself.  Do you ever feel the same way? Seriously, it's Labor Day Weekend.  I should be sleeping in, lounging around at the beach, and sipping cocktails watching the sunset.  Instead, I'm getting up at 6, on the road or trail by 7 and training into the heat of the day.

This Ironman stuff sure feels nuts sometimes.

76 days and counting.

Change of Pace Day 3

This week's theme clearly has been about shakin' up my trainin'. Today I "borrowed" Steph's iPod (mine's broken) and ran w/ music for the first time in months.  We won't get into the exact tunes on said iPod, or which tunes I chose to listen to while running.

Yes, in some instances, my Man Card would likely be pulled.

Yet I don't care.  What a boost to run with something other than my own thoughts!  Now I understand why iPods or any other music player are illegal in sanctioned races.  I felt a noticeable energy surge in this workout compared to other runs -- though my mere five miles in one hour would suggest otherwise.  Of course, I had five, three-minute hill repeats as the main segment of my workout.

I know.  Excuses, excuses.

In another training schedule shake up, I swam at Van Nuys Sherman Oaks pool this morning on my own with the Olympic-length lanes.  This made a big difference in my T-pace for some reason.  I was much slower than usual, yet I managed 2,650 yards in 55 minutes.  Here's the workout:

WU:

-- 300 easy

-- 3 x 150 (kick, pull, swim)

-- 6 x 50 (10 sec rest)

MS:

6 x 100 (10 sec rest)

500 TT

CD:

-- 200 easy swim, 100 easy kick

-- 200 pull

Admittedly, it was nice to have a lane essentially to myself and not deal with unnecessary delays between sets.  I could jump in the water, work at my own (rapid) pace, take quick breaks when I needed them, and plow through the entire workout.  As a result, I was able to swim more yardage than usual.  However, that yardage was slower, as I mentioned.  My six 100s were closer to a 2:05 pace and my 500 TT was a fairly abysmal 10:21, a 2:04 pace. That's what I used to swim at the beginning of the triathlon season when I first joined Fortius Coaching in November 2009.

I'm going to chalk this time up to a nuance of swimming long and hard for several sets.  I've swam TTs nearly a full two minutes faster than that, so no worries.

Tomorrow, my week of changing training pace may continue.  I'm without my four-door car for the week as Stephanie's decrepit Mustang is still at my Dad's auto repair shop, being coaxed to live just a while longer.  I don't have a ride to the Fortius workout and haven't heard from Coach Gerardo yet on whether he can pick me up.  If not, I'll be joining a new LA Tri Club group tomorrow at 7:15 a.m. in Encino for a 65-mile ride to Simi Valley and back.

It's definitely strange how much my training schedule has shifted this week.  And in the past, as a younger Ryan Schneider, this would have bothered me greatly.  I was an "order" guy.  I needed everything to happen the way it's supposed to happen!

Not so much now.

I think part of that is just getting older, hopefully a little wiser and a lot more flexible.  Perhaps some of it can be attributed to training too.  Flat tires happen.  People crash.  Roads are closed.  Water is too cold to swim in.  Water bottles fly out of cages.

Shit happens.

The clock still runs.

Gotta finish the race.

Until tomorrow...

77 days and counting.

Not Feelin' It

Practically every time I pack my bag the night before for a 6 a.m. morning swim -- goggles, cap, towel, sweats, Zoomers -- I wind up not attending the workout. What's up with that?

The rationale with packing early is to save time so I can sleep longer in the morning.  It's my way of committing to the swim hours before I enter the water.  Sort of a pre-bedtime psych job. Yet, on the days where I can drag myself out of bed for the workout, it's usually because I need to scramble and scrape together my workout gear.  I wonder if being more prepared is somehow actually enabling me to sleep more deeply, thus making it harder to wake up.

Today though, I honestly just didn't feel like going.  I wasn't feeling it, flat-out.  I didn't even feel like training at all, for that matter.  Maybe my post last night about changing pace stuck with me longer than expected.  Maybe it was the barbecue cheeseburger, fries and a salad at 8 p.m. after my run with Stephanie.  Maybe it was the tinge of embarrassment I still have for getting testy with someone in the pool during my most recent swim on Tuesday night.  Or, the fatigue associated with a frantic end to the workday, a frenzied bike ride home, a brick workout and writing another freelance article for Lava Magazine.

It's probably all of the above.

So at 3:19 a.m., I  searched in the dark for my cell phone, clicked off the alarm, and went fetal.  I decided to skip training today altogether and switch it to tomorrow, normally my off-day.  The extra two hours sleep was time well-invested.  I had a big meeting today that required my full energy, and a late evening planned at the Hollywood Bowl.  No afternoon bonk fight to resist.  No stiff legs either.

Of course, that means tomorrow I'm waking up at 6:30 after probably getting home around 11:30 p.m. to swim (alone, gah!) and then run at lunch.  To continue my streak of including a Yogi Berra quote in my posts, "It's like deja vu all over again."

At least my swim bag is already packed.

78 days and counting.

Change of Pace

Today went according to plan, right until it didn't. Sounds like a Yogi Berra-ism, right?  Well, it is.  I cycled to work from Sherman Oaks to Burbank using Chandler Blvd., which traverses a good chunk of the San Fernando Valley.  It was such a relief NOT to play vehicular dodgeball or Frogger for a change.  I could enjoy myself on the bike.  No heart-rate monitor.  No rush.  No worries!

I was on track to attend the 5:30 p.m. weekly Griffith Park brick workout, but a work emergency quashed any possibility of that happening.  Thank goodness!  I had a fantastic evening and still got my brick workout in.  I left the office around 6 and essentially time-trialed home in 34 minutes via Chandler and courtesy of a small paceline of speedy cycle-commuters.  Seriously, I think I'm going to invent a sport called Commuter-Cross!  But that's a different post for a different day.

I got home around 6:45 p.m., ditched my bike and called Steph to see where she was.  Unfortunately, the answer was about what I expected...stuck in traffic.  But, Steph wanted to join me for running!  This hasn't happened in months so I was thrilled. I circled the block a few times warming up until Steph was ready to join. I got my heart-rate zone 3 out of the way in the first half-hour so I could spend time running at Steph's pace.  We jogged for another 30 minutes together; of course, Steph wanted to push it on the last block.

Instead of showering and eating in, Steph and I walked immediately to the Blue Dog Tavern for burgers and beer.  A spontaneous date!  We laughed, caught up and just had a great time hanging out.

It's moments like that where I realize how regimented triathlon training is.  And how welcome a change of pace can be.  Both literally, as in changing the pace of the bike and run based on how I'm feeling and the situation in the moment.  And figuratively, as in rolling with the punches and actually having an even better evening than I would have expected.

I'll try to remember that throughout my training in the coming weeks and months.  Things may not always break my way.  Plans will change.  Especially next year when there's more going on at work than ever before.  But if I can realize that sometimes the unexpected just may be an enhancement, then I think I'll be in great shape.

79 days and counting.

Santa Barbara Tri Photo Gallery

I wanted to upload some images from the Santa Barbara Triathlon this weekend.  Haven't posted many images lately so I'm trying to make up for it here! I took this first photo on Friday, the day before the long course event. Steph and I were re-visiting Firestone Vineyard in Los Olivos, about 40 minutes north of Santa Barbara.  We're probably going to get married there.  In this exact spot one year from now!  That's my beautiful bride-to-be. I'm a lucky dude.

It's always easier to shoot photos before the starting gun goes off at a triathlon.  Especially with a camera that doesn't do action sequences well.  In the second photo I'm with my buddy Kevin, a fellow Fortius team member who had a terrific race -- clocking in around 3:39.  By the way, the water temperature was a crisp 59, or possibly even colder. Hence me wearing a "squid lid" for the first time.  I actually found it to be very comfortable and effective.  I was noticeably warmer in the water and would use it again if necessary.

Image number three is a quick one of Steph and me minutes before the start of the race. You can really see my "race face" come out in the fourth image shortly taken after that in the next shot standing at the starting line.  Go time.

Image five...aaaaannnnd they're off!!!!

That's why I looked so intense a few seconds before. I've done enough of these tris to know I was about to be kicked, hit, grabbed and shoved underwater for the first 300 yards of the swim.  It's that moment right before the starting gun goes off where you wonder, "Why am I doing this to myself again?"

OK, not really.  I love this!  I thrive on the competitive chaos. Who am I kidding?!

Somewhere between the image above and the sixth image taken with my Fortius coach, Gerardo (right), and Fortius teammate, Bob (left), I swam a mile, biked 35 miles and ran 10 miles in 3:43:01.  I outlined what happened on the bike in Saturday's post, but I haven't really said much about the run.  It was my fastest "distance" run to-date, with an average pace of 7:46 for a total time of 1:17.  But that's not what jazzed me the most.  For the first time I can recall, I was told I paced someone else to their personal best run.  That's what I usually tell someone else at the end of every race!  A 25-year-old kid , Chris, was clocking 8:15 miles with me for the first few miles of the run.  Chris felt out of his league on the pacing but I gave him advice on how to stay in the right physical and mental zones for longer. I suggested that he walk through the water stops, walk up inclines if necessary and save himself for the final three miles of the run, where he could really pour it on.  I outpaced Chris on the final five miles, but he wasn't far behind at the finish.  We shook hands, and the gratitude he showed really made my day special -- especially after such a frustrating bike ride.

Once again, giving back to others or motivating them somehow feels so much better than just taking from this sport.

Finally, after the race and the Fortius team celebratory lunch that followed, I took Steph out for a special thank you and surprise. It's important that our significant others know that we couldn't compete to our fullest without their understanding and encouragement. I always try to keep that in mind, every day.  So, I took Steph to a flower stand so she could pick out her own special bouquet, and we enjoyed some fantastic gelato at Scoops in Montecito.

What a relaxing ending to a frantic day!

And for those playing along at home, today's workout: 28.68 miles on the bike before work, 2,200 yards in the pool after work.

Now I'm done.

80 days and counting.