Sunday I did not train smart. As a result I've wrecked my legs. My biggest mistake was not adapting my training plan to the situation. Sunday is when I typically do my long runs. Things started out just fine but at around the eight mile mark I noticed that my quads were getting sore. Past experience has taught me that sore legs during a run are not good. It wasn't sore enough to stop me (or so I thought) so I pushed on through the pain. A contributing factor was that I missed my run on Thursday because I pulled a muscle on the spin bike. So I was feeling guilty and allowed that to compromise my better judgment. Big mistake. Two days later my quads are still shot. I hurt more today than I did after my Ironman.
Today I trained smart. I did so by deciding not to train. On Monday this was easy to do since it's typically my day off but today it was a tough call. It's funny how we sometimes get it into our heads that we have to train no matter what. This works for us when we're having a lazy day and just need a little push to get us going. It works against us when we allow it to guilt us into doing a workout that we know darn well we shouldn't.
Tuesday, February 28, 2006
Sunday, February 26, 2006
On to State
Today my son's hockey team one their bracket in the Blackhawk Cup Illinois State Championship!!!! They were seeded second going in so we got a bye on the first couple rounds of round robin play. We played Friday night, Saturday night, and tonight and won all three games. My son of course is already playing down the whole thing. "If we get second place it's still ok." And of course from me "If you get off the ice knowing you played your best then you win either way." I think it really has helped him with the pressure of competing knowing that he only has to do his best. Of course, he also knows that if he doesn't do his best he'll hear about it. He's a hard worker though - so it's an easy job for me.
As I type the hamsters are rolling around in their exercise balls. I watch them dash across the floor and think forward to my treadmill workouts for the coming week. I wish they made climate controlled exercise balls for humans. At least you get the satisfaction of moving through your environment as opposed to the mental slap of going nowhere on the treadmill. Oh well, I suppose it will make me mentally stronger this season.
Have started re-reading The Book of Five Rings. I read it years ago in college and was thumbing through it a bit the other day. The few passages I read hit me in a much deeper way then when I first read it. The passages seem now to reflect what I've learned during the course of becoming an Ironman. It's funny how our experiences shape how we interpret the world around us - we see the world not as it is but as a reflection of ourselves. If we don't like what we see in our reflection it's our responsibility to change it. We hold the keys. We need to do the driving.
As I type the hamsters are rolling around in their exercise balls. I watch them dash across the floor and think forward to my treadmill workouts for the coming week. I wish they made climate controlled exercise balls for humans. At least you get the satisfaction of moving through your environment as opposed to the mental slap of going nowhere on the treadmill. Oh well, I suppose it will make me mentally stronger this season.
Have started re-reading The Book of Five Rings. I read it years ago in college and was thumbing through it a bit the other day. The few passages I read hit me in a much deeper way then when I first read it. The passages seem now to reflect what I've learned during the course of becoming an Ironman. It's funny how our experiences shape how we interpret the world around us - we see the world not as it is but as a reflection of ourselves. If we don't like what we see in our reflection it's our responsibility to change it. We hold the keys. We need to do the driving.
Saturday, February 25, 2006
Metamorphosis
My wife had only one item on today's honey-do list for today. Last week was my daughter's "girls only" party and I served as the official photographer for the event. My wife is technically challenged so I get the task of getting all the pictures off the camera and onto the computer. Oh, the power.
While looking through the pictures I caught site of one taken of me from quite a few years back. At first I thought, "who's that"? At first I thought it was an old picture of my father or maybe my brother. There was a resemblance there. Then it occurred to me that it was a picture of me. A strikingly different me than the one that I have become. At the time I was a "social" smoker, out of shape, and 20lbs heavier. There was no confidence or determination in my eyes. I was just another shmo along for the ride.
Looking back along the path I've tread I can see how I became what I am from what I was. I even remember the day that the decision that put me on my current path was made. Walking up one flight of stairs to my office (elevator was broken) I paused at the top of the stairs. The sound of my heart beating in my ears, the sound of my breath coming in gasps. I remember thinking to myself, "I'm 30 years old - this is not right". I remember thinking it was time for a change.
I started out slow - step aerobics, dusted off and pumped up the tires on my old mountain bike. After a while I started going on longer bike rides (10 miles was a big ride for me then). I started riding more and more and talked myself into a century ride. I finished it. I bought a road bike, signed up for TOMRV (see my event links) and met a group of friends there that I ride with to this day. I did a 7 day bike tour in Vermont and was strong. I began riding with the local racing club, started out at the back of the slow pack, and over time worked my way to the fast group. I got more serious about my physical conditioning and nutritional habits. I signed up for a triathlon and joined a local health club. I trained for a few months and finished. I signed up for more Triathlons, and a marathon. I signed up for Ironman Wisconsin, trained for an entire year, and finished. I am now in the best shape I have been at any point in my life - both physically as well as mentally.
Looking over the span of a decade at where I've come from there have been a lot of changes. The biggest changes came during the last year where a year of dedicated, disciplined, patient training forged the mind and body of an Ironman. It has not been an easy path. It has been a lot of work. I was never an athlete in what I now consider to be my "past life". It took more drive and determination than I thought I had in me. If anyone back then would have suggested that I'd be doing Triathlons, marathons and century rides I would have laughed at them and then went down for a smoke.
When I look at myself in the mirror now the eyes that stare back at me reveal confidence and determination. The path I have chosen was not the easy one, but looking back at what I was and the path I was on, it has definitely turned out to be the right one.
While looking through the pictures I caught site of one taken of me from quite a few years back. At first I thought, "who's that"? At first I thought it was an old picture of my father or maybe my brother. There was a resemblance there. Then it occurred to me that it was a picture of me. A strikingly different me than the one that I have become. At the time I was a "social" smoker, out of shape, and 20lbs heavier. There was no confidence or determination in my eyes. I was just another shmo along for the ride.
Looking back along the path I've tread I can see how I became what I am from what I was. I even remember the day that the decision that put me on my current path was made. Walking up one flight of stairs to my office (elevator was broken) I paused at the top of the stairs. The sound of my heart beating in my ears, the sound of my breath coming in gasps. I remember thinking to myself, "I'm 30 years old - this is not right". I remember thinking it was time for a change.
I started out slow - step aerobics, dusted off and pumped up the tires on my old mountain bike. After a while I started going on longer bike rides (10 miles was a big ride for me then). I started riding more and more and talked myself into a century ride. I finished it. I bought a road bike, signed up for TOMRV (see my event links) and met a group of friends there that I ride with to this day. I did a 7 day bike tour in Vermont and was strong. I began riding with the local racing club, started out at the back of the slow pack, and over time worked my way to the fast group. I got more serious about my physical conditioning and nutritional habits. I signed up for a triathlon and joined a local health club. I trained for a few months and finished. I signed up for more Triathlons, and a marathon. I signed up for Ironman Wisconsin, trained for an entire year, and finished. I am now in the best shape I have been at any point in my life - both physically as well as mentally.
Looking over the span of a decade at where I've come from there have been a lot of changes. The biggest changes came during the last year where a year of dedicated, disciplined, patient training forged the mind and body of an Ironman. It has not been an easy path. It has been a lot of work. I was never an athlete in what I now consider to be my "past life". It took more drive and determination than I thought I had in me. If anyone back then would have suggested that I'd be doing Triathlons, marathons and century rides I would have laughed at them and then went down for a smoke.
When I look at myself in the mirror now the eyes that stare back at me reveal confidence and determination. The path I have chosen was not the easy one, but looking back at what I was and the path I was on, it has definitely turned out to be the right one.
Thursday, February 23, 2006
Fartlek-ing
Anything that contains the word "fart" automatically makes kids laugh.
This is a fact of life that every parent is completely aware of. And, like it or not when a kid says "fart", even when it's at the dinner table, your attempt to discipline them inevitably leaves you choking back your own giggles, which the kids pick up on immediately, which totally defeats your attempt at discipline. At that point everything dissolves into unabandoned laughter. This happens to us a lot - my wife will say something to the kids in complete seriousness, it will strike me as funny, and before I can hide my face the kids see it. Game over. Sometimes things just gets in your head, strikes you funny, and then you just can't stop thinking about it until finally you give up and laugh. You know it's wrong. But you just can't help it. Ok I'm immature. I admit this freely and without shame.
So this is why thinking about "Fart"lek workouts makes me smile. And this is exactly the point - laugh, have fun, do whatever you feel like doing (don't slack off of course!). Go faster than you planned, tone it down if you're energy is low. Speed up, slow down, go with the music. This has definitely helped with the drudgery treadmill workouts as well as lap after lap after lap after lap in the pool. I'm also finding that on some of the days when I feel like crap and mentally I'm just not in the mood, if I let my body just do what it wants I end up having a great workout. I always end up working out harder than I thought I could that day.
So Thursdays are now Fartlek days. I can't wait to tell the family this tonight at the dinner table.
This is a fact of life that every parent is completely aware of. And, like it or not when a kid says "fart", even when it's at the dinner table, your attempt to discipline them inevitably leaves you choking back your own giggles, which the kids pick up on immediately, which totally defeats your attempt at discipline. At that point everything dissolves into unabandoned laughter. This happens to us a lot - my wife will say something to the kids in complete seriousness, it will strike me as funny, and before I can hide my face the kids see it. Game over. Sometimes things just gets in your head, strikes you funny, and then you just can't stop thinking about it until finally you give up and laugh. You know it's wrong. But you just can't help it. Ok I'm immature. I admit this freely and without shame.
So this is why thinking about "Fart"lek workouts makes me smile. And this is exactly the point - laugh, have fun, do whatever you feel like doing (don't slack off of course!). Go faster than you planned, tone it down if you're energy is low. Speed up, slow down, go with the music. This has definitely helped with the drudgery treadmill workouts as well as lap after lap after lap after lap in the pool. I'm also finding that on some of the days when I feel like crap and mentally I'm just not in the mood, if I let my body just do what it wants I end up having a great workout. I always end up working out harder than I thought I could that day.
So Thursdays are now Fartlek days. I can't wait to tell the family this tonight at the dinner table.
Wednesday, February 22, 2006
Centeredness
I was reading a passage from The Water Book section of The Book of Five Rings that really resonated with what I feel is the mindset that it takes to be an Ironman:
"In strategy your spiritual bearing must not be any different from normal. Both in fighting and in everyday life you should be determined though calm. Meet the situation without tenseness yet not recklessly, your spirit settled yet unbiased...."
For me this whole passage speaks to remaining calm and centered in the face of physical adversity. There are always multiple paths to a goal. Often the one that gets you there will be different from the one you planned on taking. When something goes contrary to plan if we lose our center and freak we are finished. If instead we remain centered, focused, and resolute, we will find another way to reach our goals.
Do not be denied by adversity. This is the difference between a "wanna-be" and a "gonna-be".
"In strategy your spiritual bearing must not be any different from normal. Both in fighting and in everyday life you should be determined though calm. Meet the situation without tenseness yet not recklessly, your spirit settled yet unbiased...."
For me this whole passage speaks to remaining calm and centered in the face of physical adversity. There are always multiple paths to a goal. Often the one that gets you there will be different from the one you planned on taking. When something goes contrary to plan if we lose our center and freak we are finished. If instead we remain centered, focused, and resolute, we will find another way to reach our goals.
Do not be denied by adversity. This is the difference between a "wanna-be" and a "gonna-be".
Tuesday, February 21, 2006
Patience
My wife tells me I'm a very patient person, especially with the kids. This is a good thing. Especially with kids. I wasn't always a very patient person. Training for marathons and the Ironman has made me patient.
When training to run 26.2 miles you can't dive right in. Ok, maybe you can, but I couldn't. When I first started training for the Chicago marathon my first "long" run was 7 miles. I thought I was going to die. "How will I ever run 26.2 miles?" I thought to myself as I leaned against a mailbox at the 1/2 way point. "What the heck was I thinking?". The problem was I was focused on the endpoint already instead of where I was in the training program. By sticking with my training plan I learned that I could do it if I was patient and kept at it. Pretty soon the 7 mile run was just another run. The mileage crept up - 9, 12, 15, 17, 20. Yes it was hard. But I stuck with it - willing myself to be patient. I completed the 18 week training plan and finished the Chicago marathon (my first) in under four hours. That was the big payoff. After 18 weeks of patiently sticking to the plan I pulled off what in the first week appeared to be an impossibility.
Don't rush into it. Be patient. Make a realistic plan and stick to it. If you try to jump in to far, to fast, your chance of succeeding is not as good. Worse yet the resulting failure could crumble your resolve and undermine your goals. As long as the plan is realistic and your are patient you will achieve your goals.
When training to run 26.2 miles you can't dive right in. Ok, maybe you can, but I couldn't. When I first started training for the Chicago marathon my first "long" run was 7 miles. I thought I was going to die. "How will I ever run 26.2 miles?" I thought to myself as I leaned against a mailbox at the 1/2 way point. "What the heck was I thinking?". The problem was I was focused on the endpoint already instead of where I was in the training program. By sticking with my training plan I learned that I could do it if I was patient and kept at it. Pretty soon the 7 mile run was just another run. The mileage crept up - 9, 12, 15, 17, 20. Yes it was hard. But I stuck with it - willing myself to be patient. I completed the 18 week training plan and finished the Chicago marathon (my first) in under four hours. That was the big payoff. After 18 weeks of patiently sticking to the plan I pulled off what in the first week appeared to be an impossibility.
Don't rush into it. Be patient. Make a realistic plan and stick to it. If you try to jump in to far, to fast, your chance of succeeding is not as good. Worse yet the resulting failure could crumble your resolve and undermine your goals. As long as the plan is realistic and your are patient you will achieve your goals.
Saturday, February 18, 2006
Unexpected Yoga Benefit
I started incorporating some yoga into my workouts a couple of weeks ago in order to improve my flexibility and range of motion. Today I discovered an unexpected benefit to doing yoga - increased body awareness. When doing poses in yoga you also practice focusing your awareness on the muscles you're activating and stretching as well as your breathing. This focus improves your body awareness. This seems to work especially well when you're doing form and muscular endurance workouts which is what I ended up doing today as a result of this revelation.
While swimming today I really focused on all the muscles being activated on the stroke. I also focused on getting my elbows bent and could feel the difference in the water flowing by me. By maintaining focus I was able to dial in a really solid and efficient feeling stroke. During spin class I focused a lot on higher tension seated intervals - really concentrating on spinning smooth circles by focusing my attention to the activation and deactivation of muscles around the entire pedal stroke. During my run on the treadmill (it was -11 degrees Fahrenheit this morning!) I cranked the incline up and kept my speed down and really drove through on my strides. All in all it was a very Zen experience and ended up being a great workout day despite the cold.
Looks like I'll be keeping yoga in my workout routines - perhaps even replacing my post workout stretching routine with yoga and also doing some yoga on my off days.
While swimming today I really focused on all the muscles being activated on the stroke. I also focused on getting my elbows bent and could feel the difference in the water flowing by me. By maintaining focus I was able to dial in a really solid and efficient feeling stroke. During spin class I focused a lot on higher tension seated intervals - really concentrating on spinning smooth circles by focusing my attention to the activation and deactivation of muscles around the entire pedal stroke. During my run on the treadmill (it was -11 degrees Fahrenheit this morning!) I cranked the incline up and kept my speed down and really drove through on my strides. All in all it was a very Zen experience and ended up being a great workout day despite the cold.
Looks like I'll be keeping yoga in my workout routines - perhaps even replacing my post workout stretching routine with yoga and also doing some yoga on my off days.
Friday, February 17, 2006
Treadmill Tolerance
So maybe I'm getting used to the treadmill, or it's getting so cold outside that it's better in comparison. Not sure which but I'm going with it. Winter is smacking us around in the Midwest again so it's back to the treadmill for my runs. I've been mixing my treadmill runs up a little lately and it has helped ease the boredom. Instead of running at the same pace I've been simulating road courses by adjusting the incline and speed - sort of like a fartlek workout. Fiddling with all the settings seems to help the time pass. Was able to go an hour today on the treadmill without feeling too much like a hamster.
I found this great little audio tool available from http://www.mixmeister.com/download.html. It's a free download if you register for their free stuff emailing list. I did so and didn't get bombarded with junk. The tool is "BPM analyzer". The BPM analyzer looks at all your MP3 files and determines what the BPM of each song is. It will then write that into the BPM tag on the MP3 header. You can then setup Itunes to display the BPM of all your songs. This is awesome! The only downside is that it doesn't work on ACC's. This is the file format used by Itunes. If you've purchased and downloaded your music directly from Itunes the analyzer won't work on those files. You can get around this by burning the music to a CD first and then ripping it into MP3 format.
So why bother? Once your tunes have the BPM info in the MP3 header you can now organize your playlists according to your desired run or bike cadence. For example, if I'm running overdistance I'll load up a playlist with songs in the 82 to 86 range. Then you just run your cadence following the beat of the song. This is great on the treadmill because you just sink into the music and ride out the boredom. For interval work I have different playlists that alternate songs between 85 and 95. I also have playlists for spin workouts ranging from climbing cadence (around 60) to super spins (ranging around 120). This has really helped ease the boredom of my indoor workouts - check it out!
I found this great little audio tool available from http://www.mixmeister.com/download.html. It's a free download if you register for their free stuff emailing list. I did so and didn't get bombarded with junk. The tool is "BPM analyzer". The BPM analyzer looks at all your MP3 files and determines what the BPM of each song is. It will then write that into the BPM tag on the MP3 header. You can then setup Itunes to display the BPM of all your songs. This is awesome! The only downside is that it doesn't work on ACC's. This is the file format used by Itunes. If you've purchased and downloaded your music directly from Itunes the analyzer won't work on those files. You can get around this by burning the music to a CD first and then ripping it into MP3 format.
So why bother? Once your tunes have the BPM info in the MP3 header you can now organize your playlists according to your desired run or bike cadence. For example, if I'm running overdistance I'll load up a playlist with songs in the 82 to 86 range. Then you just run your cadence following the beat of the song. This is great on the treadmill because you just sink into the music and ride out the boredom. For interval work I have different playlists that alternate songs between 85 and 95. I also have playlists for spin workouts ranging from climbing cadence (around 60) to super spins (ranging around 120). This has really helped ease the boredom of my indoor workouts - check it out!
Thursday, February 16, 2006
Spring Fever
Finally got everything booked for my annual spring training trip. This year we'll be going down to southern Missouri - a small town called Eminence. Eminence is right in the middle of a network of roads through sections of the Mark Twain National Forest. From the maps it looks like a majority of the roads in the area are very low traffic and so will hopefully be great for riding.
This year there will be a total of four of us going down. Two for the entire week and the other two will join us mid week. Southern Missouri is supposed to be very hilly so this will be a great way to kick off my cycling for the year. Can't wait to get off the spin bike and on the road bike for a change!
The other thing I'm looking forward to is the camaraderie. What really reeled me into cycling was that though it can be an individual sport, it can also be a great team sport. While cycling we work together, look after each other, and kick each other's butts. I've been involved in no other sport where your best teammates are the ones that punish you the most. Riding with the local biking club has taught me how to be a better rider and put me in touch with a community of athletes which for me adds a whole other dimension on top of the physical benefits I get from training with them.
This year there will be a total of four of us going down. Two for the entire week and the other two will join us mid week. Southern Missouri is supposed to be very hilly so this will be a great way to kick off my cycling for the year. Can't wait to get off the spin bike and on the road bike for a change!
The other thing I'm looking forward to is the camaraderie. What really reeled me into cycling was that though it can be an individual sport, it can also be a great team sport. While cycling we work together, look after each other, and kick each other's butts. I've been involved in no other sport where your best teammates are the ones that punish you the most. Riding with the local biking club has taught me how to be a better rider and put me in touch with a community of athletes which for me adds a whole other dimension on top of the physical benefits I get from training with them.
Wednesday, February 15, 2006
Personal Best
I've been watching the Olympics a lot this week. Actually much more than I thought I would. I usually don't get too worked up about the winter sports but I am really enjoying them this year for some reason. As much as I've enjoyed watching elite athletes competing in amazing sports (downhillers are nuts!), I've been pretty disappointed in a lot of the commentary and the focus on who won what medal by the US media.
The worst point was last year when figure skater Michelle Kwan was being interviewed by a reporter after her event. "Michelle, how do you feel now that you've lost the gold medal?". I couldn't believe my ears. Michelle replied "I didn't lose the gold, I won the silver.". Yeah - you go girl!
I had the good fortune to be present at the winter Olympics in Lillehammer in 1994. Not as an athlete mind you - I'm nowhere even close to that caliber. I was smoking a pack a day at that point and pretty much a slug. I was there for work setting up the communications networks that were used at the all the sporting venues and the towns that were hosting them. This gave me complete access to all venues at all times. It was awesome. When I wasn't working I was watching any event I could get into. A truly amazing experience.
One thing that really impressed me was the attitude that the Norwegians had for the athletes. They cheered for everyone. But the people they cheered on the most (aside from the Norwegians) were those that had just achieved a personal best. Whenever it was announced at any venue or for any sport that an athlete had just achieved a person best the crowd response was enormous. I was floored when I first experienced it. I was shocked. What are they cheering for that guy for? He's in like 8th place - what's the big deal? The big deal was lost on me at the time. In the evening the medals were recapped, but so were all the athletes who had a personal best for there sport. In the end it gave me an immense respect for the Norwegian people and media. This is what it should really be about. This is where the focus should be.
Many of the athletes who compete in the Olympics are very much like age groupers competing in a Triathlon. They've got very little chance to win the medal. Instead they strive to accomplish their very best effort in celebration of their sport. Me, I'm going to cheer for all the athletes who strive for and obtain their personal best.
Medals are nice, but the self satisfaction achieved by obtaining your personal best is the real reward we get from our efforts.
The worst point was last year when figure skater Michelle Kwan was being interviewed by a reporter after her event. "Michelle, how do you feel now that you've lost the gold medal?". I couldn't believe my ears. Michelle replied "I didn't lose the gold, I won the silver.". Yeah - you go girl!
I had the good fortune to be present at the winter Olympics in Lillehammer in 1994. Not as an athlete mind you - I'm nowhere even close to that caliber. I was smoking a pack a day at that point and pretty much a slug. I was there for work setting up the communications networks that were used at the all the sporting venues and the towns that were hosting them. This gave me complete access to all venues at all times. It was awesome. When I wasn't working I was watching any event I could get into. A truly amazing experience.
One thing that really impressed me was the attitude that the Norwegians had for the athletes. They cheered for everyone. But the people they cheered on the most (aside from the Norwegians) were those that had just achieved a personal best. Whenever it was announced at any venue or for any sport that an athlete had just achieved a person best the crowd response was enormous. I was floored when I first experienced it. I was shocked. What are they cheering for that guy for? He's in like 8th place - what's the big deal? The big deal was lost on me at the time. In the evening the medals were recapped, but so were all the athletes who had a personal best for there sport. In the end it gave me an immense respect for the Norwegian people and media. This is what it should really be about. This is where the focus should be.
Many of the athletes who compete in the Olympics are very much like age groupers competing in a Triathlon. They've got very little chance to win the medal. Instead they strive to accomplish their very best effort in celebration of their sport. Me, I'm going to cheer for all the athletes who strive for and obtain their personal best.
Medals are nice, but the self satisfaction achieved by obtaining your personal best is the real reward we get from our efforts.
Tuesday, February 14, 2006
Temptation - Part 2
Today, I was tempted again. Unlike the previous time however this was an internal temptation. We all know the one. The left side shoulder angel. The dark one. For some reason I call him Dennis. I don't know why. Just the way it is.
This week is week one of my four week cycle. Normally I do tempo and interval work during the week but on week one I reign it back a bit and stick to slow recovery work. Maybe a little form, but mainly recovery.
That was when it started. First during spin class. "Come on slacker - a little more tension on that wheel - heart rate isn't out of zone 2 yet!". The spin instructor is on his side and echoes the same. Stick with the plan the right side says. The one that has no name. I don't know why. Just the way it is. Then again on the treadmill. "What?!? Only 7 MPH and a 1 incline?!? Wimp?!?". Stick with your plan the right side says.
Then, fat hairy guy gets on the treadmill next to me. He and Dennis are friends. They are friends of convenience because fat hairy guy creates an opportunity for Dennis to get under my skin. It allows Dennis to bring up his big gun. Ego. Fat hairy guy casually looks over at my speed and incline. He starts out slower. Dennis loads and cocks. Fat hairy guy glances over, meets my speed and incline. Dennis raises the barrel and takes aim. Fat hairy (and now sweating profusely) guy, ups the ante. .5MPH higher than me. Smiles smugly to himself. Dennis fires. Both barrels. Dennis is pure evil. Darth Vader has nothing on him. "You know you're faster, what are you waiting for?". Dennis mocks me. Silence... "Well? No response from the Ironman?". Ironman is laced with sarcasm and a mocking chuckle. Pure evil. Silence... The nameless one smiles. One of those proud triumphant smiles. He knows I am strong. He knows I will win. Dennis waivers. Fat hairy guy gives up the game. Drops down to 2MPH and hangs his head. Dennis holsters his big gun. Fat hairy guy lurks off to the far corner of the club, beet red and still sweating profusely.
It's easy to get caught up in the energy of Ego. Sometimes it helps. Sometimes we need that little extra kick in the butt to get to the end. The problem is it's a dark energy. When dark energy is spent so are we. It's dangerous stuff if you're not aware of it's effects. It causes us to push when we shouldn't. It causes us to give up when we shouldn't. It's the voice that often begins sentences with "You can't...". It's the one that is vain.
Train according to your plan. Race your race. Keep earplugs handy. Only one though. The one that goes in your left ear.
This week is week one of my four week cycle. Normally I do tempo and interval work during the week but on week one I reign it back a bit and stick to slow recovery work. Maybe a little form, but mainly recovery.
That was when it started. First during spin class. "Come on slacker - a little more tension on that wheel - heart rate isn't out of zone 2 yet!". The spin instructor is on his side and echoes the same. Stick with the plan the right side says. The one that has no name. I don't know why. Just the way it is. Then again on the treadmill. "What?!? Only 7 MPH and a 1 incline?!? Wimp?!?". Stick with your plan the right side says.
Then, fat hairy guy gets on the treadmill next to me. He and Dennis are friends. They are friends of convenience because fat hairy guy creates an opportunity for Dennis to get under my skin. It allows Dennis to bring up his big gun. Ego. Fat hairy guy casually looks over at my speed and incline. He starts out slower. Dennis loads and cocks. Fat hairy guy glances over, meets my speed and incline. Dennis raises the barrel and takes aim. Fat hairy (and now sweating profusely) guy, ups the ante. .5MPH higher than me. Smiles smugly to himself. Dennis fires. Both barrels. Dennis is pure evil. Darth Vader has nothing on him. "You know you're faster, what are you waiting for?". Dennis mocks me. Silence... "Well? No response from the Ironman?". Ironman is laced with sarcasm and a mocking chuckle. Pure evil. Silence... The nameless one smiles. One of those proud triumphant smiles. He knows I am strong. He knows I will win. Dennis waivers. Fat hairy guy gives up the game. Drops down to 2MPH and hangs his head. Dennis holsters his big gun. Fat hairy guy lurks off to the far corner of the club, beet red and still sweating profusely.
It's easy to get caught up in the energy of Ego. Sometimes it helps. Sometimes we need that little extra kick in the butt to get to the end. The problem is it's a dark energy. When dark energy is spent so are we. It's dangerous stuff if you're not aware of it's effects. It causes us to push when we shouldn't. It causes us to give up when we shouldn't. It's the voice that often begins sentences with "You can't...". It's the one that is vain.
Train according to your plan. Race your race. Keep earplugs handy. Only one though. The one that goes in your left ear.
Monday, February 13, 2006
Routines
My cat loves recovery days. She knows when recovery days are - probably because of the change in the rhythm of the morning. I lay in bed an extra few minutes, leisurely go downstairs to get my espresso, and then I sit in the library to drink it. She waits for me by the entry to the library. She waits until I get settled and then she hops up on the chair next to me, walks across the table (tiptoeing around my steaming espresso), and picks a spot on my lap. Things would be easier for her if she would jump directly into my chair, but she does not care about efficiency. Cats always do things on their terms. This is her routine and she likes it.
I like this pause in my physical routine. I also like the fact that it is on Mondays. It gives me a chance to think about the coming week, to plan, to organize. It gives me a chance to reflect on the past week, what worked, what didn't. For Shirley, it gives her a warm place to snuggle into and purr contentedly. Of course, most of her routines seem to revolve around finding warm places to snuggle.
As a working parent and triathlete, my life at times seems to revolve around collections of routines. Work routines, workout routines, weekly kid chauffeuring, hockey practices, etc. Don't get me wrong - there is definitely some spontaneity and flexibility here and there - even the best laid plans need "on the fly" tuning. There is also however a fair amount of "unscheduled time" within my week. Time to play hockey with my son in the basement, or color with my daughter.
The trick to balancing it all is to not let routines run my life, instead I use my routines simply to organize my life. We all fall into patterns of behavior and routines - it's inevitable. The trick is to make sure that we don't become slaves to them, letting them define us. Instead we must be the definers of our routines and behaviors to better ourselves as well as those around us. This is the purpose of my recovery day routine - to step outside a little from my regular routines and take the time to make sure that they are keeping me on a positive path on all fronts.
I like this pause in my physical routine. I also like the fact that it is on Mondays. It gives me a chance to think about the coming week, to plan, to organize. It gives me a chance to reflect on the past week, what worked, what didn't. For Shirley, it gives her a warm place to snuggle into and purr contentedly. Of course, most of her routines seem to revolve around finding warm places to snuggle.
As a working parent and triathlete, my life at times seems to revolve around collections of routines. Work routines, workout routines, weekly kid chauffeuring, hockey practices, etc. Don't get me wrong - there is definitely some spontaneity and flexibility here and there - even the best laid plans need "on the fly" tuning. There is also however a fair amount of "unscheduled time" within my week. Time to play hockey with my son in the basement, or color with my daughter.
The trick to balancing it all is to not let routines run my life, instead I use my routines simply to organize my life. We all fall into patterns of behavior and routines - it's inevitable. The trick is to make sure that we don't become slaves to them, letting them define us. Instead we must be the definers of our routines and behaviors to better ourselves as well as those around us. This is the purpose of my recovery day routine - to step outside a little from my regular routines and take the time to make sure that they are keeping me on a positive path on all fronts.
Sunday, February 12, 2006
Balance
No post for yesterday. Yesterday was my daughters five year birthday. Party balloons, birthday cake, presents, these things dominated my day yesterday. It still completely blows me away when I think that she is now five. Before having kids, people would always say that time seems to speed up when you have them. I had no idea how fast it could go. Soon there will be first dates, drivers licenses, high school, college. But for now it's pig tails and horses, Cinderella shoes and baby dolls. I try to root myself in the present and absorb every bit of this. The more I absorb now, the richer the memories will be.
What does this have to do with triathlon? Absolutely nothing. And that's where it becomes about triathlon. Triathlon is a balance of three distinct disciplines. To succeed you must give attention to each of the three disciplines. Overtrain in one and the other suffers. It's all about balance. I've come to see over time that there are several aspects of life that seem to balance across threes for me. The balance of relationships - friends, family, and coworkers. The balance of self development - physical, spiritual, and intellectual. Over focus on one aspect and the other's suffer. Each needs work and where we choose to focus our energies become additional patterns in the tapestry of our lives.
What does this have to do with triathlon? Absolutely nothing. And that's where it becomes about triathlon. Triathlon is a balance of three distinct disciplines. To succeed you must give attention to each of the three disciplines. Overtrain in one and the other suffers. It's all about balance. I've come to see over time that there are several aspects of life that seem to balance across threes for me. The balance of relationships - friends, family, and coworkers. The balance of self development - physical, spiritual, and intellectual. Over focus on one aspect and the other's suffer. Each needs work and where we choose to focus our energies become additional patterns in the tapestry of our lives.
Friday, February 10, 2006
Temptation
I saw her today for the first time and I was tempted. To be honest, this is not the first time I've been tempted. There have been others and I suspect this will not be the last. Call it a 12 month itch. She has beautiful curves and sleek lines. She is youthful and lithe. I haven't yet mustered the courage to approach her yet. I'm afraid the temptation will be too great and I will cross the line. Last year I was similarly tempted by her sister. Her sister however was way out my league. This one however....
My current partner would not be happy if she knew. She doesn't express jealousy but I know she feels it. Maybe I'm just projecting my own guilt. She waits patiently night after night. It is the off season and she knows this. She accepts this. She is very patient. She's there for me when I need her, and she waits for me when I don't. She is very loyal.
My thoughts drift back to the good times we've shared. There have been bad times of course, but the good times far outweigh the bad. So why the itch I wonder? Will my life truly be better by abandoning what has brought me such contentment and happiness? Is the grass truly greener on the other side?
No, I won't be tempted. I'll stick with what I know. What has been tried and true. "Until death do us part" was the original, implied commitment. I'm going to honor that commitment. Still, the shadowy specter of guilt looms and must be appeased. I know the price of appeasement. An upgrade to Dura ace. A little more carbon. The specter shrinks.
I will be tempted again, but it will take more than beautiful curves and sleek lines to entice me.
My current partner would not be happy if she knew. She doesn't express jealousy but I know she feels it. Maybe I'm just projecting my own guilt. She waits patiently night after night. It is the off season and she knows this. She accepts this. She is very patient. She's there for me when I need her, and she waits for me when I don't. She is very loyal.
My thoughts drift back to the good times we've shared. There have been bad times of course, but the good times far outweigh the bad. So why the itch I wonder? Will my life truly be better by abandoning what has brought me such contentment and happiness? Is the grass truly greener on the other side?
No, I won't be tempted. I'll stick with what I know. What has been tried and true. "Until death do us part" was the original, implied commitment. I'm going to honor that commitment. Still, the shadowy specter of guilt looms and must be appeased. I know the price of appeasement. An upgrade to Dura ace. A little more carbon. The specter shrinks.
I will be tempted again, but it will take more than beautiful curves and sleek lines to entice me.
Thursday, February 09, 2006
Momentum
One thing I've learned about training is that it's a lot about momentum. This isn't the momentum you gain by blazing down a hill at 40+ MPH. This is the momentum that you invoke when the alarm goes off at 4 AM. It begins when you swing your legs out and force yourself to get out of bed. This is mental momentum. It's the getting going part that's hard. Once you get it going you have momentum and you have to milk it. The same way you milk a real good downhill.
Today was a good training day for me. I felt a bit sluggish on Tuesday - probably still recovering from the long run on Sunday. I've been ramping my runs up again - trying to get a little more consistent. But today for some reason I felt refreshed and strong. Not sure why. Could have been what I ate the night before. Could have been that my biorhythms aligned. This happens once in a while and when it does it truly feels like a gift. I didn't question it. I went as hard as I could and I enjoyed the hell out of it. I wish all training days were like this.
Today was a good training day for me. I felt a bit sluggish on Tuesday - probably still recovering from the long run on Sunday. I've been ramping my runs up again - trying to get a little more consistent. But today for some reason I felt refreshed and strong. Not sure why. Could have been what I ate the night before. Could have been that my biorhythms aligned. This happens once in a while and when it does it truly feels like a gift. I didn't question it. I went as hard as I could and I enjoyed the hell out of it. I wish all training days were like this.
Wednesday, February 08, 2006
Another Joins the Ranks
My daughter did a "triathlon" last night. We were at the hockey rink watching her brother at hockey practice. This does not excite her very much. "Daddy, I'm bored...". She looked down at the cover of my Triathlete magazine. "I'm going to do a triathlon!".
I gave her a funny look and she smiled and stepped out of the stands and onto the rubber matted floor that separates the stands from the rink. She looked up at me. She was waiting for the starting gun. Ok... "Ready, set, GO!". To my (and a few other parents) astonishment, she tore down the walkway flailing her hands in a swimming motion. To the end of the rink and back. She proceeded to climb on her imaginary bike. Apparently she has a low seat and high handlebars on her imaginary bike. Maybe it's a chopper. She tore down the walkway - high stepping as she pushed pedals on cranks that were apparently as long as her legs. To the end of the rink and back. At some point the bike ride began looking more like a horse galloping. I assured one of the parents looking on that horse riding was not part of triathlon. Off the bike/horse she tore off down the walkway - this time running. To the end of the rink and back. She threw up her hands as she crossed the finish line. At the finish line I high fived her and held her up. Some of the parents clapped. She looked totally satisfied with herself.
When I was 4 I had no clue what a triathlon was. My daughter not only has a clue, but knows what order to do the sports in. Except for the horse part - gotta work on that. I think she'll be disappointed that horses are excluded. Some days I think that the kids pay absolutely no attention to me. In reality I exert an influence on them that extends farther than I can imagine. I hope and pray that it continues to be a good one.
"Daddy, I'm thirsty." Off to the concession stand for a Gatorade. Will have to start carb loading before coming to Hockey soon if she keeps this up. Will also have to do some work on her bike - I don't think it's correctly fitted.
I gave her a funny look and she smiled and stepped out of the stands and onto the rubber matted floor that separates the stands from the rink. She looked up at me. She was waiting for the starting gun. Ok... "Ready, set, GO!". To my (and a few other parents) astonishment, she tore down the walkway flailing her hands in a swimming motion. To the end of the rink and back. She proceeded to climb on her imaginary bike. Apparently she has a low seat and high handlebars on her imaginary bike. Maybe it's a chopper. She tore down the walkway - high stepping as she pushed pedals on cranks that were apparently as long as her legs. To the end of the rink and back. At some point the bike ride began looking more like a horse galloping. I assured one of the parents looking on that horse riding was not part of triathlon. Off the bike/horse she tore off down the walkway - this time running. To the end of the rink and back. She threw up her hands as she crossed the finish line. At the finish line I high fived her and held her up. Some of the parents clapped. She looked totally satisfied with herself.
When I was 4 I had no clue what a triathlon was. My daughter not only has a clue, but knows what order to do the sports in. Except for the horse part - gotta work on that. I think she'll be disappointed that horses are excluded. Some days I think that the kids pay absolutely no attention to me. In reality I exert an influence on them that extends farther than I can imagine. I hope and pray that it continues to be a good one.
"Daddy, I'm thirsty." Off to the concession stand for a Gatorade. Will have to start carb loading before coming to Hockey soon if she keeps this up. Will also have to do some work on her bike - I don't think it's correctly fitted.
Tuesday, February 07, 2006
Winning in Losing
Last night my son's hockey team lost their third straight hockey playoff game. Poking my head into the locker room I caught the eye of my son and he gave me a big smile. He was happy and satisfied because he had done his very best as did the rest of his team. They were all disappointed at the losses, but they weren't beaten by them.
Flash back to last year. At the time my son was playing goalie. Physically he was and is an amazing goalie. He has spider-like reflexes that border on clairvoyance at times. Mentally he is a miserable goalie. Being the stereotypical perfectionist, he blamed himself personally for every shot that got by. Every game was his to win or lose. Every game was life or death. It got to the point where three days ahead of a game he would be already be scared and crying. Talking him into playing in a game was like talking a jumper down from the ledge. I should point out at this time that he is eight years old.
We had lots of talks about his fears - I tried every angle I could to logically explain to him that it's not all about him. "Hockey's a team sport - you win as a team, you lose as a team...". "If it got by you, it also means it got by five other players...". "It's just a game - have fun...". "Even the best NHL goalies don't make every save...". No luck. Other parents talked to him. The coaches talked to him. Nothing worked. We moved him out of goalie to defense. Still the pregame anxiety plagued him. Hockey was not fun.
My family came to see me at Ironman Wisconsin. At the finish line my family waited for hours while scores of other triathletes finished ahead of me. Then I finished. My son got to see first hand that I was not devastated by not losing. He saw just the opposite. What he saw in me that night I can't put into words, but I know it left a mark on him. He also got to experience an incredible, LOUD, enthusiastic, supportive crowd cheer me and all the other triathletes as we crossed the line. As my family and the friends who made the trek to cheer me on congratulated me he got to see that even though I didn't win I was treated like a champion because I had done my best and left nothing on the course. I think something somewhere deep in his little eight year old brain clicked. I think he got it.
This year he gets disappointed when the team loses. The difference is that he doesn't get devastated. He doesn't carry every puck that gets in on his shoulders. He knows that the only thing that matters is that he try his best while he's on the ice. He tries his best every minute he's on the ice. Hockey is fun again.
Flash back to last year. At the time my son was playing goalie. Physically he was and is an amazing goalie. He has spider-like reflexes that border on clairvoyance at times. Mentally he is a miserable goalie. Being the stereotypical perfectionist, he blamed himself personally for every shot that got by. Every game was his to win or lose. Every game was life or death. It got to the point where three days ahead of a game he would be already be scared and crying. Talking him into playing in a game was like talking a jumper down from the ledge. I should point out at this time that he is eight years old.
We had lots of talks about his fears - I tried every angle I could to logically explain to him that it's not all about him. "Hockey's a team sport - you win as a team, you lose as a team...". "If it got by you, it also means it got by five other players...". "It's just a game - have fun...". "Even the best NHL goalies don't make every save...". No luck. Other parents talked to him. The coaches talked to him. Nothing worked. We moved him out of goalie to defense. Still the pregame anxiety plagued him. Hockey was not fun.
My family came to see me at Ironman Wisconsin. At the finish line my family waited for hours while scores of other triathletes finished ahead of me. Then I finished. My son got to see first hand that I was not devastated by not losing. He saw just the opposite. What he saw in me that night I can't put into words, but I know it left a mark on him. He also got to experience an incredible, LOUD, enthusiastic, supportive crowd cheer me and all the other triathletes as we crossed the line. As my family and the friends who made the trek to cheer me on congratulated me he got to see that even though I didn't win I was treated like a champion because I had done my best and left nothing on the course. I think something somewhere deep in his little eight year old brain clicked. I think he got it.
This year he gets disappointed when the team loses. The difference is that he doesn't get devastated. He doesn't carry every puck that gets in on his shoulders. He knows that the only thing that matters is that he try his best while he's on the ice. He tries his best every minute he's on the ice. Hockey is fun again.
Monday, February 06, 2006
Flexibility
Today at work there were some changes. Actually, lately there has been nothing but change - and not for the better either. Looking around I see a wide range of reactions to this change - most of them centering on panic and dismay. In contrast I've been on a pretty even keel despite the changes. I'm definitely in the minority at this point.
When training for Ironman Wisconsin a friend said that you need to plan. You need to execute your plan. And then, you need to be prepared to abandon the plan. It's a long day and a lot can happen. I personally do not run well when it is hot. A week away from the race the weather guys were still predicting comfortable temperatures in the upper 70s. Perfect racing weather for me. However, the day brought temperatures in upper 90s and a roaring wind. The thing is, you gotta take what the day brings and make the best of it. I made many adjustments to my plan that day. Nutrition plan changed, my expectations on my split times changed, and I walked a heck of a lot more on the marathon than I planned. I made a lot of adjustments on the fly that for me was the difference between finishing and being finished.
We all set our plans and make goals for ourselves - most ot us Triathletes are totally type A's so it's in our makeup. Heck, I had my race schedule planned before last year's ended! However, a lot of us don't react well when life interjects and causes us to radically alter those plans. Be ready to make adjustments and make the best out of what the day gives you - you may not PR, but you will also not be defeated by the day or by adversity.
When training for Ironman Wisconsin a friend said that you need to plan. You need to execute your plan. And then, you need to be prepared to abandon the plan. It's a long day and a lot can happen. I personally do not run well when it is hot. A week away from the race the weather guys were still predicting comfortable temperatures in the upper 70s. Perfect racing weather for me. However, the day brought temperatures in upper 90s and a roaring wind. The thing is, you gotta take what the day brings and make the best of it. I made many adjustments to my plan that day. Nutrition plan changed, my expectations on my split times changed, and I walked a heck of a lot more on the marathon than I planned. I made a lot of adjustments on the fly that for me was the difference between finishing and being finished.
We all set our plans and make goals for ourselves - most ot us Triathletes are totally type A's so it's in our makeup. Heck, I had my race schedule planned before last year's ended! However, a lot of us don't react well when life interjects and causes us to radically alter those plans. Be ready to make adjustments and make the best out of what the day gives you - you may not PR, but you will also not be defeated by the day or by adversity.
Sunday, February 05, 2006
Close Call
Came close to tossing my run for today. For those not in the Midwest, winter is a difficult time to stay focused and train. This morning (which is when I normally do my long workouts) it was cold (wind chill was 6 degrees) and the streets and sidewalks were icy. Not particularly conducive to running. Fortunately as the day went on things heated up enough to melt the thin layer of ice and snow and I was able to get out. My alternative was to go to Lifetime and run on the treadmill. Since today's run was 13 miles we're talking about a 2 hourish run on the treadmill. I am not a fan of the treadmill. A 2 hour workout on the treadmill is more of a mental workout then a physical workout for me.
I finished the run in good form and without a nagging soreness in my knee that has been bugging me for a few weeks. I suspected this was due to doing seated leg presses during my Tuesday/Thursday workouts. I cut those out a couple of weeks ago and the knee has gotten progressively better. Going to be staying away from the leg press machine from now on.
Eventually I'll start posting my workout schedule. Basically I do tempo work on Tuesdays, Interval work on Thursdays, and long workouts Friday, Saturday, and Sunday. Monday is a day off as is Wednesday normally. My workout structure follows the same basic pattern (has for more than a year now):
Brick workout Tuesdays and Thursdays (done out of Lifetime Fitness)
I finished the run in good form and without a nagging soreness in my knee that has been bugging me for a few weeks. I suspected this was due to doing seated leg presses during my Tuesday/Thursday workouts. I cut those out a couple of weeks ago and the knee has gotten progressively better. Going to be staying away from the leg press machine from now on.
Eventually I'll start posting my workout schedule. Basically I do tempo work on Tuesdays, Interval work on Thursdays, and long workouts Friday, Saturday, and Sunday. Monday is a day off as is Wednesday normally. My workout structure follows the same basic pattern (has for more than a year now):
Brick workout Tuesdays and Thursdays (done out of Lifetime Fitness)
- Pool Swim - 30 to 45 minutes
- Spin Class - 60 minutes
- Run - 30 to 45 minutes on treadmill or outside weather permitting)
- Weight Lifting - 20 minutes of circuit or dumbbells
- Core and Stretching - 10 minutes
Long workouts
- Fridays: Long swim - 2.5K to 3.5K
- Saturday: Long bike - 3 to 5 hours (though this time of year it's usually around 2 hours - couple of spin classes)
- Sunday: Long Run - 1.5 to 2.5 hours - either at the Poplar Creek Forest Preserve or any one of a number of run routes around town.
Ok - enough for tonight. Gotta go play hockey with the kids and then help them clean the hamster cages!
Saturday, February 04, 2006
Beginnings
Having read many blogs from some tremendously talented bloggers I've been inspired to begin one of my own! Quite an intimidating undertaking for me - I've already erased more "first" starts to this then the words you've read so far, Not sure what the hang up is. I think starting is the hard part. We all become comfortable in our routines and life patterns. Starting something new often takes us outside our comfort zones. Indeed, starting a blog takes me way outside my comfort zone as my opinions, joys, and fears will be exposed to potentially millions of people - some of which will agree, some of which will criticize. An Aikido sensei once told me that being uncomfortable is a good thing - it means you are growing. Funny how a few words can give you such an amazing insight into life. I've also often told my children that being brave means doing something even though you're afraid to do it. So, I'm diving in, come what may....
I suppose a little about myself is in order at this point. I'm 40, married, and I have two children. My primary interest outside of family and work is the sport of Triathlon. I suspect that much of the posting and writing I'll be doing on this blog will be triathlon related which is also the inspiration for the name 3 Iron. I also enjoy photography, music (I play the bass guitar), and reading. My reading tastes vary widely from eastern philosophy to science fiction - just depends on my mood at the time.
So with that as an introduction I'm going to publish this post and see where things go from there!
I suppose a little about myself is in order at this point. I'm 40, married, and I have two children. My primary interest outside of family and work is the sport of Triathlon. I suspect that much of the posting and writing I'll be doing on this blog will be triathlon related which is also the inspiration for the name 3 Iron. I also enjoy photography, music (I play the bass guitar), and reading. My reading tastes vary widely from eastern philosophy to science fiction - just depends on my mood at the time.
So with that as an introduction I'm going to publish this post and see where things go from there!
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