Coming Soon...

My first video blog coming soon!  But my editing skills are meager so this may turn out to be a weekend project. My other weekend project is trying to embed Garmin workouts to my blog.  No luck so far.  It's not as simple as cut and paste the embed code into the copy, or if it is, I'm still doing something wrong.  Help?

Anyway, the vlog will be an as-I-go synopsis of the ride.  Should be fun.  All I can say about today's ride is that it was a fantastic place to start this vlogging thing.  I was so exhausted at the end of the trip that I tried to go swim and stayed in the pool parking lot for five minutes debating whether to go inside.  But the views were spectacular, the by-product of killer winds blasting through the canyons, tossing Frank and me around like empty bottles adrift at sea.

I went home and napped for an hour and a half instead.  That fulfilled a minor promise to myself this year, when my body says enough is enough, I'll listen.

Now I just need to do a better job following my prescribed workouts!

157 days and counting.

Flipping Through Memories

Perhaps you've noticed, but my friend and web developer Ward has been adding features to the blog site.  Popular posts,  recommended stories, "Like" on Facebook, and more is on the way. Soon, you'll see my 2010 race results and a 2011 race calendar (it's a small calendar this year!).  Before I could send everything off to Ward at Drawbackwards, I had to search for all my race results last year, along with  my race reports from each race.  I was reminded how great it is to have a blog, where I can just reach back into the vault and relive memories from races that seem to come and go so quickly.  The race ends, but the words live on.  And the emotions come rushing back.

I know some of you have mentioned that you're either just starting to blog now or are about to begin.  I think the archive of blog posts about your training and racing becomes the real trophies, the truest symbols of accomplishment.  The hardware gets put away in a closet, or maybe hung on a wall.  But lots of people get hardware.  Your story is your own.  What better gift to give yourself?

If you haven't done so lately, go back and check out an old race report.  See where you're at today versus then.  How have you evolved as a triathlete?

158 days and counting.

Pain in the Butt

So tired tonight.  The week has caught up with me.  Poor sleep the last couple nights has caught up with me.  Perhaps not eating enough has caught up with me.  The result was a slower than usual swim session tonight with the Fortius team.  I think I just bonked, but it's also hard to go faster in the water when you're trying to constantly implement all the feedback from each drill.  Flutter kick to avoid crazy legs.  Make sure you're making a bow like an archer on your upstroke.  Keep your arm out wide enough so as not to cross over your body on the downstroke.  But not too wide!  Relax!  Your shoulders are tense. Just listening sometimes is exhausting!

Is it possible for words to physically weigh you down in the water, like a rusty anchor?

The one buoyant bit of news today came from my ART guru, Dr. Ben Kleinbrodt. We're getting close to isolating my leg problems.  It seems my right gluteus medius (not quite your butt, but the side part of your butt connecting hip to butt) is puffy and swollen.  It's easy to see when I'm wearing tight shorts.  (Not sure it's appropriate to share a photo, it's not that kind of website haha!)  Dr. Ben thinks it's because I lean to the left, and my skeletal structure forces extra pressure on the right side of the body.  This hip/butt pressure tightens my psoas, which tightens my hip flexor, which in turn can tighten the IT band.

It's kind of a big deal.  Dr. Ben told me to focus on foam rolling my right hip/butt area for at least five minutes a night.  He also told me to increase my running mileage a bit, that my body is responding well to the treatments and exercises.

I'll have plenty of time tomorrow to stretch.  I missed a cycling workout on the trainer today to accommodate my ART session.  And since I'm a bit overtired from the week, there's no making that session up.  I can't stand missing training sessions.

Ah well. In reading this post I sound a little cranky and whiny. Let's call it a night.

Hope everyone's training out there is going well.  Hang in there!  There are days like this that dot all of our training cycles.  It's just part of the journey.  Part of the process.

159 days and counting.

Frustratingly Slow

By trying to run more efficiently lately, I've been putting my body at greater risk. I ran nearly six miles this morning at Griffith Park with my buddy John and Coach Gerardo.  I received some valuable instruction on my forefoot striking experiment, mainly that I've been trying too hard to avoid heel contact on the strike.  This can cause extra strain in the Achilles and knees, as well as the foot itself.  Good thing Gerardo joined me.

I also need to work on kicking my heels up higher, which will activate my hamstring muscles more.  Currently, I'm shuffling too much, which I had no idea I was doing.  Of course, it's hard to run behind yourself and see these things.  One more reason that having a coach makes a lot of sense.

This was John's first time running with Gerardo, and in his words, he had a mental record button just listening to the two of us talk about training, diet, and technique.  It felt good knowing that we were helping John improve even if it was coming at the expense of my trying to break bad habits.  Bad habits I hope John doesn't have to experience for himself.

One downside that I noticed to running with my friends today was that I ran a little harder than what my workout called for.  I was supposed to stay in zone 2 heart rate but was usually in the low zone 3 range.  What's worse though is that now my zone 3, with my new running style, means I'm running 9:30-minute miles.  That's terrible for me!  Last year I was running 8:00-8:15-minute miles regularly en route to my 1:45 Surf City Half Marathon.

I never expected proper form and technique would actually make me slower.  Part of me just wants to go back to running the way I used to.  But I know I need to be thinking of the long-term here, so I'll keep leaning forward at the ankles and pushing ahead. Slowly.

160 days and counting.

Avoiding the Lizard Brain

I don't want to write about triathlon training tonight.  I hope you'll indulge me for a moment, especially if you find yourself strapped to a desk during the workday. I've had a big plan to write at work.  I've been putting it off for the past week, often letting the excuse of  how busy it is in the office derail my best intentions.  After all, I felt needed with all the distractions -- whether they were in the form of people visiting my desk, email, phone, etc.

But the bottom line was that the important work wasn't getting done. One of my favorite bloggers, Seth Godin, refers to this as giving into the Lizard Brain.  This is the part of the brain that is purely emotional and often recoils in the face of danger or anything remotely uncomfortable.  I knew that I had more control over my schedule, but that I was giving into my own Lizard Brain by thinking all the distractions were diminishing my productivity.

So, I tried something new.  It may sound shocking, so brace yourselves...

I TURNED OFF EMAIL.

<GASP!!!>

Yeah, I know.  What a concept!  I'm not gonna lie, I had withdrawals.  I felt like I was missing out on fresh information, that maybe I was falling behind the loop of being "in the know."

That lasted around 30 minutes.  Then, I practically forgot about email.  And while I did check periodically throughout the day, turning off my email enabled me to enjoy one of my most productive days at work in several months. I researched, developed and produced my plan.  Finally.  And I even responded to the most important emails of the day after that, not to mention picking up the phone to call people to cut down on email traffic.  What a concept!

Let's turn this back to triathlon for a moment.  What is your Lizard Brain preventing you from confronting?  What should you be working on in your training that you're avoiding?  How can you reduce your distractions to focus on what's important?  What can you do to control your situation more effectively?

Don't give into the Lizard Brain.  It's slowing you down.

161 days and counting.

1 Step Backward, 1 Step Forward

I had to write my first "race exemption" email today, and I didn't like how it felt. The Los Angeles 13.1 Marathon is this Sunday.  I signed up shortly after completing Ironman Arizona, thinking that more running would equate to becoming a better runner.  I desperately wanted to improve my marathon time, and figured I'd be fine to resume training after about two weeks off. Unfortunately, while my heart has and continues to be willing, my body just hasn't quite cooperated.  That's not to say my recovery is going poorly.  Far from it, once I accepted and embraced that I needed a recovery period.  I'm feeling stronger every day now and my lingering leg pains are starting to subside.  But the point is that I don't really need this half-marathon, or my Surf City full marathon in a few weeks, to elevate my running.  I didn't know that at the time, though a few of you tried to warn me.  More running can equal more pain.

Still, the frustration at having to bow out of a race gnaws at me. On one hand, I know I'm doing the smart thing.  I keep telling myself, "follow the plan," repeating that mantra daily with each workout.  On the other hand, I feel like I've failed myself by not being able to perform.  It's like some joker pointing his finger at me and saying with a laugh, "You're getting older!"  What's more frustrating though is that I know I could have completed the half-marathon this Sunday.  I might have done it at my current Ironman pace, but I could have run it.  However, at what cost?  My psoas might have tightened up. Or my knee tightness may have increased.

Further, now I can continue to work on improving my new fore-foot strike running technique, which is much more valuable.  There's no pressure of an upcoming race to worry about to take me off my drill work, though I do plan to turn my Surf City marathon into a half-marathon run since I have so many friends doing it too.

So today is a bittersweet day for me as a triathlete.  By taking a step backward physically, I think I've taken a step forward mentally.  I'm practicing what I've been preaching lately.  I'm going to work on getting faster by forcing myself to go a little slower.

For us Type A personalities, that's about the hardest thing there is to do!  Outside of completing an Ironman.

162 days and counting.

Chicken Salad Out of Chicken Sh*t

My morning bike ride started off poorly.  First, my buddy Frank and I were confronted with a fog bank so thick in Agoura Hills that we had to drive back over the hill on the freeway to higher ground to have enough visibility to ride.  But it wouldn't matter, as Frank realized once we prepared to leave that he forgot his shoes at home.  His day was over before it started.  On the day before his birthday, no less. Then, if that wasn't enough, I got a flat tire on my back wheel -- in the first mile of my solo ride.  I knew my back tire had a slight gash in it following my rainy Santa Clarita outing a couple weeks ago.  Yes, Frank suggested I replace the back tire but I thought I could get lucky and make it last a while longer.

Turns out Frank knows what he's talking about.

Fortunately, I noticed my flat about a block away from a cycling group preparing for its own Saturday morning ride. I was even more fortunate that my Fortius teammate Jason decided to ride with this group instead of our team -- he pulled up in his 4Runner almost immediately when I pulled up with my lame bike in the cul-de-sac.  Jason helped me insert an empty Clif Bar wrapper between my new tube and the tire to keep debris out for my ride back to the car.

That wasn't even the highlight of the pit-stop though.  I met Julie, who recognized me from my Fortius race kit and told me she was the person cheering for me at the bike turnaround point at Ironman Arizona.  I had never met Julie in my life, but she was a friend of my buddy at Helen's Cycles, Pete.  Pete told Julie about me and asked her to cheer for me that day.  This unknown cheerleader had remained a mystery for me since then, so I was excited to tell my new friend that hearing her scream for me at those lonely checkpoints truly boosted my energy and resolve heading back into the headwind.  If nothing else, that helped make my brief ride today somewhat of a success.  Saying "thank you" to Julie felt great.

So now that my bike ride was over for the day, I had a choice.  I needed to be back home in 1.5 hours for a family obligation with Steph.  I could just skip working out for the day and lament my bad luck on the bike, or I could try to squeeze in a trail run.

Even though I was bummed about not cycling with Frank and embarrassed by my choke-job on fixing my own bike in front of others, I decided to at least try to fit in a hilly trail run.  I'd have to drive another 30 minutes to the Dirt Mulholland trail, but I couldn't let the whole day be a loss.

I'm so glad I did!  FINALLY, seven weeks after Ironman Arizona, I enjoyed a run where my knees didn't act up!  Yes, my right psoas still felt tight but that was it.  Better still, my calves weren't screaming in pain from my new running technique where I'm trying to run purely off the balls of my feet instead of my old heel-to-toe strike.  Better than all that was my lower, calmer heart-rate on hills.  I felt like I was running slower, but still I managed to bang out nearly six miles in an hour on a hilly trail where my heart-rate only briefly visited zone 4 a few times and I typically stayed in the low-mid 140s.

To think I would have missed that experience had I sulked about my bad luck on the bike.

We often hear about how if you fall off the proverbial bike, you should get right back on it again.

Sometimes, maybe it's best when you fall off the proverbial bike, to simply ditch it and just change into running shoes.  Take what the moment gives you.  Accept it for what it is.  And plan a different route to achieve a goal.

164 days and counting.

My Amazing Super Food

This past week, I've experimented with a new "Super Food" powder with a very funny name (at least to me it's funny).  The product is called Amazing Grass. Yep.  I'm not joking.  More like snickering and remembering college.

Anyway, I've been interested in fruit and vegetable supplements for months.  While I eat carrots, bananas, berries, apples, dried apricots and "tangelos" regularly, I don't eat enough of the green stuff overall.  Since my buddy Bob is holding out on me with his own special fruit/veggie supplement connection (yep, I'm callin' you out, friend!), I've been searching for assistance on my own.

I ventured to the Whole Foods near my condo where I was greeted by "Dave" in the vitamins section.  He had a propensity for calling me "bro" and saying things like, "You can really pound three of these a day and feel totally great, bro!."

Yep, I'm not joking.

After listening to my needs (something to help fill the gap between what I should consume for fruit/veggies and what I actually do), Dave immediately pointed to the Amazing Grass products.  So, having a bad experience with "super food" that tastes like sewer sludge, I bought four sample-size packets (instead of the nearly $80 I spent trying Brazier's products) to see if I could get this stuff down: "Green," "Chocolate," "Berry" and "Energy."

Overall, I'm a big fan of Amazing Grass (cue snickering).

I noticed an energy boost when trying "Green," "Chocolate" and "Berry", though ironically I can't claim the same sensation for the "Energy" sample.  I tried the energy sample this afternoon, so called because it has 85 mg of natural plant-based caffeine in it.

Sorry, but doesn't that last part sound a little like cocaine to you?  Yeah, I was a little worried about that too.  Apparently it gets its kick from yerba mate and matcha.

If "Energy" makes me perform like Macca I'm interested...but I'm not feelin' it.

That said, the "Green" Amazing Grass helped me fight off an oncoming head cold in less than 24 hours earlier this week.  I was shivering and stuffed up at night on the same day I ingested the "Green" sample. The next day, I felt fine.  Almost 100%.

Yep, I'm not joking.

As for taste, it's not the worst thing I've consumed.  That's about the most ringing endorsement I can give.  (I don't think they'll put that on the back of the box though.)  The good (or bad) news is that each of the supplement samples I tried all tasted about the same, with the "Energy" supplement being arguably the best due to more of a green tea taste.  But that's just my opinion. All I can say is that "Chocolate" doesn't taste like the chocolate we know and love.  Neither does Berry.

How's this for a better tagline: Amazing Grass: "A taste you get used to!"

I'm going back to Whole Foods this weekend to make my Amazing Grass purchase.  I'll talk to my bro Dave about which of the four options is the "best" for my needs/lifestyle.  And I'll write back to let you know how I feel in the coming weeks or months.

I wonder if Amazing Grass will be a gateway to other Super Foods?

165 days and counting.

Swimming Breakthrough

It's late and I'm tired, but I'm still on a bit of a high after my first time-trial of the year.  It came in the pool, and though it was only 1,000 yards I'm very excited.  Maybe all this time off has actually paid off!? From a technique standpoint, it seems the breathing breakthrough from my Tuesday swim is paying immediate dividends.  I beat what I think was my previous best 1,000 in the pool by at least 23 seconds.  I accomplished this by breathing every four strokes instead of every two-three strokes, and generally from being more relaxed in the water.  Once I learned that I could swim more efficiently by holding more air in my lungs and letting it out gently, I realized how intensely I was swimming before -- and what that was doing to my oxygen intake and output.

If any of you are having a hard time swimming, I highly recommend this approach.  Though I think it's something you have to feel for yourself.  Trust yourself.  And I honestly think the more you enjoy being in the water, the easier it is to swim faster.  I know this because I used to fight the water, so to speak, and it showed in my splits.

I also think there's more going on here besides swim technique.  Perhaps it has something to do with nutrition and a new "super food" I've been experimenting with.  More on that tomorrow.

Right now I'm exhausted and need to go to bed.

166 days and counting.

Controlling the Uncontrollable

This ain't no 2010. Work is busier.  Multiple projects are shipping this year.  That means multiple business trips, something I didn't really have to contend with much last year, especially in the final six months of Ironman training.  Not so now.  In February, I'll be in London, Las Vegas and San Francisco.  March will see me in Austin, Texas (South by Southwest), and two weeks before my Ironman I'll be at the video games industry's largest trade show of the year, E3.  That will be great for my immune system.

I knew how lucky I was last year as the days went by.  Neither my job nor my personal life really interfered with my training.  It's only my second day back in the office from a prolonged break, and oh how things feel different already.  Though maybe the head cold I picked up while traveling in San Francisco for New Year's is contributing to that.

So what to do?  How to overcome?  I just spent a half-hour today talking to my team about finding new ways to look within to control a scenario -- even when they think things are beyond their control.  For example, instead of lamenting being sick at an inopportune time, maybe rest and nutrition played a factor as well.  Two things one can generally control.

So what can I control given my more demanding schedule?

-- How early I wake up to train.  Maybe I have to get up sooner to ensure I fit both workouts in before work so I can stay later in the evening if need-be.

-- What time I go to bed.  This may be tougher since Steph and I both work fairly long days and don't see each other much during the week as-is.

-- What I eat during the day, and at what times, to ensure I have sustained energy.

-- Accepting that I won't be able to complete every workout like I used to.  I need to be smarter.  I need to listen to my body more, especially now with some creakier knees.

-- Following workouts more closely and less freelancing.  My tendency would be to pack more intensity into each workout to make up for lost ground or time.  But I know the body doesn't train that way, even more so now that I'm reading Joe Friel's book, Your Best Triathlon.  I'll write more about that another time, but so far it's super helpful in filling in the blanks between the how's of training and the WHY.

I'll try to think of more ways I can control this situation, but if you have ideas based on what's worked for you, I'd love to hear them.

167 days and counting.