Jack of All Trades...

My Garmin watch only shows 12 hours and 27 minutes of actual training this week, but I don't care.  This week was about quality, not quantity.  Like today, for instance.  I struck out on my own this morning for a long day on the bike and in the pool.  All my teammates were at the Desert Tri event, which I mentioned was difficult for me not to attend.  I badly wanted to race, but I know I need to be disciplined right now both with my schedule and with wedding planning. Today's ride called for 4.5 hours in the saddle and 2,400 yards in the pool with 10 x 100s at an all-out pace.  For the latter, I knew I'd need to pace myself to even finish the workout, so I went "all-out" with "no cramps, no bonks" as my mantra.  I pulled through with an average pace of 1:44 on the 100s, ironically close to my T-pace.  That's not bad considering my Garmin data transferred to Training Peaks conveyed I climbed 5,500 feet in my 64-mile ride.  (By the way, what's the deal with Training Peaks adding elevation to each upload when the Garmin data is usually less?)

I rode a new road today, Yerba Buena, near Neptune's Net (famous biker hangout) off Pacific Coast Highway. A cyclist I met and rode with for about 10 miles in Hidden Valley said I should give it a go if I needed a steady, long climb. Which I did (Coach Gerardo's workout called for an hour climb or two 30-minute high-energy bursts).

Cycling companions made my ride enjoyable today.  It was all about meeting random people along the way.  The cyclist who recommended Yerba Buena has two kids and tries to juggle riding about 200 miles a week, five days a week.  He's been riding for 25 years, evidenced by an effortless climb up the hill leading to Lake Sherwood that left me panting just a bit.  We joined two other cyclists and formed a pace line before heading up the hill near Sly Stallone's house off Portrero Road. I gassed myself up front when it was my turn to lead, trying to keep the momentum of the ride going.  I hate being the guy that slows down the pack but I think I overdid it.  This cost me as I my new group of friends quickly became my old group of friends.  They sped away and I blew off the back.

I was on my own for the next 20-25 miles until mid-way up Yerba Buena -- which let me tell you is a steady, long climb that lasted about an hour and was pretty un-relenting. (But you get great views, like the one to my left!) At least Mulholland Drive and even Latigo Canyon have some downhills or flats interspersed. This was practically all uphill.  And just when you think you're done, you reach Decker Canyon Road and have more climbing to do before a monster drop back down into the Valley. But, once again, my ride became interesting when I met a cyclist from Morocco who rides more than a 100 miles a day several days a week. Cycling is this guy's life. He cycles to clients as a computer repair consultant.  He used to be a pro in his country years ago.  And he constantly tries to find new paths for each ride to keep things interesting -- the more mountains, the better.  I kept up with this guy for two miles of the uphill slog before he grew tired of me, took my picture for his blog (which I never caught the name of), and never saw him again.  He stayed behind on the hill as I passed him and I think he may have dropped back to the bottom and then done a repeat.  This guy was hard core!

Here's my Garmin watch data of the ride:

All this made me realize that we triathletes are truly like the "jack of all trades, master of none."  We're solid at any of the disciplines, if not good or maybe even great.  But there are specialists in each sport where cycling, swimming or running is all they do.  Andy they do it very well.  I realized this as I got passed all over the place today by many road cyclists, calves bulging, shiny bikes shimmering.  I'm proud of how I got through the day, but I know I've got a lot of work left to do if I ever want to be great at any one tri-sport.

107 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.

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.

Enjoy it While it Lasts

I interviewed a pro triathlete today for my next Lava Magazine column.  No, I'm not saying who. What strikes me about my relatively short time in the world of triathlon is how accessible, humble and gracious professionals are in this sport.  I used to cover high school and college sports for a local newspaper as well as my college daily (Arizona Daily Wildcat).  The athletes were coddled and spoiled, treating us press-types as the scum of the earth.  Even when I was in college and interviewing my peers.  There were exceptions to my experience as a sports reporter (Phoenix Suns forward and Duke University graduate Grant Hill being most notable), but by and large, interviewing athletes ranked right up there with voluntary abuse.

Yes, I said voluntary abuse -- I went there.  I would know about it too, as one college basketball player tried choking me once after practice. (A story for another day.)

Anyway, my point is I feel like I'm on the ground floor of a sport that ought to explode onto the mainstream scene at any point.  The sport is growing exponentially.  People are taking notice.  But right now we're in the golden period where pros still appreciate any exposure they can get.  They seem to answer their own emails, tweet their own messages, return phone calls when you try to reach them, and even say thank you once an article has been published.  When I was a kid and thinking about being a sports columnist, these were the kinds of athletes I had always hoped I'd be able to interview.  Young, hungry, gracious.

I'd like to see triathlon gain the mainstream exposure it deserves. It's a healthy lifestyle that often employs a charitable angle at races.  And it's something one can do for many, many years.  Yet, I realize what a good thing we have going now.  I don't want to hold the sport back, but I will remember these days fondly.  When I can talk with champions without layers of middlemen.  When we can exchange restaurant recommendations via gmail.  When we can talk about friends in common without a PR person motioning me to hurry the conversation along.

I wonder how long we'll have left to enjoy these graceful champions before the next reality TV series,  action figure lineup or cheesy movie with d-level celebrities dilutes the magic we have now.

Until then, I'll enjoy it while it lasts.

147 days and counting.

Biting Off More Than I Can Chew

So here's my first pass at a video blog.  Please excuse the loud gusts of wind, I'm not sure exactly what to do about that outside of telling The Man Upstairs to keep things quiet when I'm trying to record! I tried capture the emotion of the bike ride while it was happening, instead of writing about it after the fact.  I think I failed miserably but the bright side is I will get better.  Hope you enjoy it, if you can get through watching it!  The scenery is gorgeous, when I'm not screwing it up.

Today's training made me realize just how much more I bit off than I could chew this weekend.  I ran nearly eight miles and climbed about 900 feet in around 1:25:00 today in 75-degree weather.  The good news is that my knees felt fine the entire run, and I was able to remain (mostly) on my forefoot in my strides.  I think the key to forefoot striking that has really helped me is not the avoidance of heel striking, but rather placing more of an emphasis on the forefoot than usual.  This is allowing me to find an acceptable middle ground (no pun intended) while running instead of potentially shredding my knees and Achilles.

Yet, by the time the run was over, I was totally exhausted.  My run called for activity between zones 1-4 on the heart-rate monitor.  I took that to mean I could run for extended periods in zone 4 while climbing.  Having the UCLA men's and women's cross country team out on the course with me didn't help me keep my pace in check, nor did the Spanish female marathoner who ran a 2:09 at Big Sur.  Are you kidding me???  Well, I kept up with her on a few uphill climbs, but she revealed at the top that she had turned her ankle and was taking it easy.

Ouch.

Following the run, my day wasn't close to over.  I had promised Stephanie that we'd spend more time this year exercising together, which manifested itself in our first tennis outing in more than a year.  Surprisingly, it went well for both of us!  We had a few rallies, nobody pulled anything, and all tennis balls stayed on the court.  Win!

Then, following lunch together and a nap (in the middle of the Jets-Patriots game!) I tried to fit in yesterday's swim that I flaked on yesterday.

This time, instead of sitting in the parking lot I actually made it into the water.  What a mistake.  I was terrible! I felt like a boulder in the water, and couldn't even complete the full workout (10 minutes easy laps, 5x150 drills and 4x300 moderate pace).  After my second 300, I saw my scheduled workout time had come and gone and decided enough was enough.

So far, that's a big difference between this year and last year's training.  When I'm done, I'm done.  I'm not forcing things perhaps the way I did last year.

Except when I overdo it for hours on end beforehand.

Still, whether it's a video blog that didn't quite turn out as planned, a bike ride gone slightly awry, a run that got derailed by my own competitiveness, or a swim that didn't meet expectations due to exhaustion, I wouldn't have it any other way.

Isn't it great to overextend every once in a while?  To push beyond our comfort zones?  To try and fail?  It's weird, but I think there's pleasure in that. Stagnation is boring.  Following the plan all the time gets stale.

I hope you've been able to bite off more than you can chew a little bit too.

156 days and counting.

A Rant and a Bet

Yesterday I indicated I'd write about resolutions for the new year.  But I need to rant first for just a second. Sometimes I just don't know which expert to listen to when it comes to keeping me healthy and strong.  Does that ever happen to you?  I've got workouts from Coach Gerardo.  I've got a carefully crafted strength-building regimen from the Shan Clan.  I've got a set of exercises to do from my ART therapist, Dr. Ben.  I've been going to a deep stretch yoga class where the instructor showed me one set of exercises for hip openers and today I went to another yoga class where the instructor told me essentially the opposite of what the Shan Clan and Dr. Ben were advising.

Who the heck am I supposed to listen to!?!?!

Today's conflicting advice came courtesy of a well-intentioned instructor teaching an Anasura-based mixed-level flow class.  I came into class fresh off my first run in two weeks, a stride-counting exercise where I was tasked with 30+ strides in 20 seconds on a slight hill.  The good news is that my left leg and hip held up fine.  The bad news is that towards the end of my run, I felt a twinge in my right psoas area (where the hip seems to meet the groin) and on the outside of my right knee.  I hadn't even been running 30 minutes.

I told the yoga instructor of my troubles and she paid special attention to me in class, adjusting me regularly in poses I thought I knew well.  It was a humbling but informative experience. But the surprising part came towards the end of class when she told me I needed to stop "clenching my butt" so much in yoga poses and relax more in the glutes.

I've been called a tight ass before, but never quite like that.

What I couldn't understand was why I was being told to do exercises like bridge pose or glute exercises where that's precisely the goal.  So I asked the instructor, and her eyes widened.

"That's the WORST exercise you could be doing for yourself!" she whisper-exclaimed, trying not to disturb the peacefulness of the flow.  "That's exactly why your psoas muscles are as tight as they are!"

Now I'm totally confused.  Has this ever happened to you?  Whose advice should be considered more "expert" than the other experts???  Normally I'd say my coach, but he's not a yoga instructor, nor an ART therapist.

Some days, I can't help but just let out a big sigh at the end of my training day.

***

OK, rant over.

On to the annual empty-promise exercise known as The New Year's Resolution.

I was thinking of generic resolutions (e.g., "spend more time volunteering,") when I read this blog post from "In Over Your Head" (Julien Smith) that my father forwarded to me.  I highly recommend you take a minute to read it too.  The short version: Treat your resolutions like bets.  "This past New Year, you probably had an opportunity to make a bet with yourself. You may see it as a resolution, but that’s not actually what it is. It is a bet, and if you lose, you will actually be worse off than you were before. The opportunity will be gone, and you will have less hope about being able to change. You will have lost the bet, and you should treat it that way."

This really changes how I look at resolutions.  I will take them more seriously moving forward.  If I'm going to say it, there needs to be real skin in the game, so to speak.

After reading that post, I promptly found a Post-It note and wrote the following: "Break 12:00:00 at Coeur d'Alene."  It now sits smack in the center of my bathroom.  Soon there's not going to be any room to see myself on that mirror!

I know how risky this bet is.  I know I'm behind in my training.  I know I'm listening to several masters right now telling me how to restore my health.  But I'm still going to bet myself I can break 12 hours at IM CDA.  And I'm making my bet public.  Let's see what happens.

I'm also going to bet myself that I can volunteer at least nine times this year.  It may seem low, but considering how little I've done in the past it's a huge jump.  My bet  allows me to pick something almost monthly while leaving big "milestone" months alone if need-be (e.g., June (IM CDA), August (wedding), and September (honeymoon)).

What are you going to bet this year?

169 days and counting.