Last post was called the "The Finish" now the start? What gives?
Simple new goals, new season, new start.
First off, what is the same: Simple, same race; Louisville Ironman.
Second, what is different: Attitude; last year it was train to survive. This year; train to attack.
At the ironman camp I attended last March we all introduced ourselves and had a chance to express to the group our goals for the year. I have the privilege of working with many very talented and dedicated multisport athletes. So many had goals of podium finishes, national and world championships. Many of them did achieve these goals. We it cam to around to me I introduced myself and said that my main goal was to finish Ironman Louisville and not die. After a some laughter and a few comments from friends (all in good humor) I was praised by the leader of the group for this. I received praise not because of the simple honesty or realistic nature of the goal because all the goals expressed that night were honest and realistic. As I said many achieved their goals this year.
I was receiving praise simply to make me feel better, I have never felt belittled by the people I workout with. It was that my goals fell in line with the philosophy of Playtri. It is not about winning (only) it is about a healthy lifestyle. It is about learning how to train properly, how to eat right and how to do the things that lead you to a healthy and productive life. This can be done whether you win or not. This was my first Ironman, I am still a relatively newcomer to this sport. I spent 20+ years neglecting my health. To set a goal of winning a podium position or gaining a spot in the world championships would have not only been unrealistic, it would have been unhealthy.
To achieve this my training would have been so intense that I would have been risking injury. I would have had to dedicate so much time to training that I would have no time left for work or family. By the time the Louisville Ironman race neared it is likely that I would have been injured, miserable and totally stressed out. In short entirely UNHEALTHY. This is diametrically opposed to the Playtri philosophy. It is also 180 degrees from where I like to be.
So why the change this year. Well.. I am in a different place than i was 15 months ago when I signed up for Ironman Louisville 2012. I have a solid year of injury free training under my belt. I know more about how my body reacts to training. Mentally I am stronger, I have endured 6 hour training rides. I am stronger in all aspects of the 3 disciplines. I have a much clearer view of the race and what it takes to train. I am starting from a different place. I know I can survive the Ironman. There is a lot of fear in not knowing. I know more so there is a lot less fear (not that there is no fear). This year I want the race to fear me.
Hence and new start.
Louisville 2013 here I come.
Train to attack.
Mike
"The Run"
"The Run"
Friday, December 28, 2012
Saturday, November 17, 2012
The Finish!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Final thoughts first:
"It is finally finished. I have to say that this is one of the hardest entries I have ever written."
I thought it appropriate to add a special entry dedicated to the final minutes of my first Ironman. After 15 plus hours there has to be something special about:
1.) Being close enough to realize that you are going to complete this.
2.) Seeing the finish line and the crowds of people cheering!!!!!
3.) That final step as you cross the finish line.
In my last post I revealed that my first wave of optimism occurred when I hit the turn around on the second loop. It was not so much that I had series doubts about finishing but I did have 6 miles to run and after what I had put my body through it was not a given that I would finish. Several things could go wrong. I was still having bladder issues (although that settled down soon after the turn). I could step on uneven pavement and turn an ankle. The heat could suddenly become a factor, cramps could suddenly begin. Also playing with my head was the constant whine of sirens and flashing lights from ambulances. These provided a continual reminder that I could not take the the next 6 miles for granted.
It was time to take a deep breath focus and get the last 6 miles done.
At this time I am pausing to collect my thoughts. It has been over a month now and I still am finding it difficult to put into words exactly how I feel about this whole thing. I enjoyed every minute of training. I have a coach ( http://www.playtri.com/david ) that I respect for both his knowledge of the sport and as a person and the way he respects me and the people around him. I workout with great people. They make it fun and challenging. In short I can confidently say that I have enjoyed all of the past 14 months training and pushing myself more than I would have if I relaxed and "stayed on the couch" I enjoyed the pain? I enjoyed the sacrifices? I am a very twisted person.
This next statement may seem disingenuous but I will have to say it anyway. The Ironman was; I can hardly type the words: It was relatively easy in many ways. There, I said it. I cannot take it back.
Why would I or anyone feel this way? Maybe I am the only one. I did say earlier that I am a very twisted person. Also just because I feel it was easy does not mean that it actually was easy. It just means that I in some bizarre and unexplained way I traveled this journey like a ship travels the ocean with fair winds and following seas. ( http://www.military-quotes.com/forum/fair-winds-following-seas-motto-t6572.html ).
There has to be some reason as to why I feel this way. Maybe I am suffering from selective memory loss. I remember the good and have long since forgotten the bad. I think about the weeks of training and how each week progressed. I would dutifully fill out my "availability" each week and my coach would e-mail me my schedule of workouts for the week. I would then proceed through each days workout(s). If I missed a workout due to some unforeseen circumstance my coach would adjust my schedule. Really quite straight forward. (see conclusion #1)
Even following a good coach things can happen. Looking back over the last 14 months I can say that I have been very, very, very fortunate. I remained injury free for the entire training cycle. Given my history of ER visits this is quite remarkable. Of course a lot of this has to do with following coach David's plan. Outside of that sound counsel things can still happen; bike mishaps, tripping on uneven pavement and simple illnesses are just a few of the hindrances to a training regime. Other than a few sniffles and 1 stomach bug (24 hr) I avoided these interruptions. (See Conclusion #2).
Training can lead to a lot of isolation. Lets face it, Gathering a bunch of friends together for a 6 hour bike ride on a Saturday is not an easy task. Even within the groups I train with it is difficult because you would have to coordinate schedules, timing, speed of the workout etc.. In other words you would have to find a group that was at the same point in their training schedule, that trained at a compatible intensity and could do the ride at the same day and time. This leads to one thing, long solo rides. Fortunately for me I am a bit of a loner and I look forward to long solo rides. This has the added benefit of making group workouts even more special. (See conclusion #3)
What can I say about my support system. I have such an awesome group of friends, both athletes and non athletes. I was totally blown away by all of the FB messages of encouragement before the race. I could not believe how many of you watched me on line and kept track of me during the day. I figured my family would watch a little (to make sure I did not hurt myself; remember my many ER visits mentioned earlier). Also a couple friends told me that they would track my progress. So when I saw all the FB posts from all y'all that saw me finish, I was filled joy. It is truly a blessing to have all of you supporting me. (Conclusion #4).
Last and certainly not least. My number 1 fan. Even if she is my Wife, to ask someone to put their life on hold and entirely focus on your task is really a selfish request. My main goal was to complete the ironman and not die. So to do so I was quite focused on the task. As the race approached I was more and more focused on the race. What can I say about someone who put their life on hold to support me. I am am the most fortunate man in the world. (conclusion #5)
Conclusions:
1.) I can be very subordinate. Especially when I trust and respect the one I am taking orders from. Trust those you work with.
2.) Sometimes things work to your benefit. Unfortunately we usually focus on the negative and the obstacles. I never realized how much I was blessed with good luck during my training.
"It is finally finished. I have to say that this is one of the hardest entries I have ever written."
I thought it appropriate to add a special entry dedicated to the final minutes of my first Ironman. After 15 plus hours there has to be something special about:
1.) Being close enough to realize that you are going to complete this.
2.) Seeing the finish line and the crowds of people cheering!!!!!
3.) That final step as you cross the finish line.
In my last post I revealed that my first wave of optimism occurred when I hit the turn around on the second loop. It was not so much that I had series doubts about finishing but I did have 6 miles to run and after what I had put my body through it was not a given that I would finish. Several things could go wrong. I was still having bladder issues (although that settled down soon after the turn). I could step on uneven pavement and turn an ankle. The heat could suddenly become a factor, cramps could suddenly begin. Also playing with my head was the constant whine of sirens and flashing lights from ambulances. These provided a continual reminder that I could not take the the next 6 miles for granted.
It was time to take a deep breath focus and get the last 6 miles done.
At this time I am pausing to collect my thoughts. It has been over a month now and I still am finding it difficult to put into words exactly how I feel about this whole thing. I enjoyed every minute of training. I have a coach ( http://www.playtri.com/david ) that I respect for both his knowledge of the sport and as a person and the way he respects me and the people around him. I workout with great people. They make it fun and challenging. In short I can confidently say that I have enjoyed all of the past 14 months training and pushing myself more than I would have if I relaxed and "stayed on the couch" I enjoyed the pain? I enjoyed the sacrifices? I am a very twisted person.
This next statement may seem disingenuous but I will have to say it anyway. The Ironman was; I can hardly type the words: It was relatively easy in many ways. There, I said it. I cannot take it back.
Why would I or anyone feel this way? Maybe I am the only one. I did say earlier that I am a very twisted person. Also just because I feel it was easy does not mean that it actually was easy. It just means that I in some bizarre and unexplained way I traveled this journey like a ship travels the ocean with fair winds and following seas. ( http://www.military-quotes.com/forum/fair-winds-following-seas-motto-t6572.html ).
There has to be some reason as to why I feel this way. Maybe I am suffering from selective memory loss. I remember the good and have long since forgotten the bad. I think about the weeks of training and how each week progressed. I would dutifully fill out my "availability" each week and my coach would e-mail me my schedule of workouts for the week. I would then proceed through each days workout(s). If I missed a workout due to some unforeseen circumstance my coach would adjust my schedule. Really quite straight forward. (see conclusion #1)
Even following a good coach things can happen. Looking back over the last 14 months I can say that I have been very, very, very fortunate. I remained injury free for the entire training cycle. Given my history of ER visits this is quite remarkable. Of course a lot of this has to do with following coach David's plan. Outside of that sound counsel things can still happen; bike mishaps, tripping on uneven pavement and simple illnesses are just a few of the hindrances to a training regime. Other than a few sniffles and 1 stomach bug (24 hr) I avoided these interruptions. (See Conclusion #2).
Training can lead to a lot of isolation. Lets face it, Gathering a bunch of friends together for a 6 hour bike ride on a Saturday is not an easy task. Even within the groups I train with it is difficult because you would have to coordinate schedules, timing, speed of the workout etc.. In other words you would have to find a group that was at the same point in their training schedule, that trained at a compatible intensity and could do the ride at the same day and time. This leads to one thing, long solo rides. Fortunately for me I am a bit of a loner and I look forward to long solo rides. This has the added benefit of making group workouts even more special. (See conclusion #3)
What can I say about my support system. I have such an awesome group of friends, both athletes and non athletes. I was totally blown away by all of the FB messages of encouragement before the race. I could not believe how many of you watched me on line and kept track of me during the day. I figured my family would watch a little (to make sure I did not hurt myself; remember my many ER visits mentioned earlier). Also a couple friends told me that they would track my progress. So when I saw all the FB posts from all y'all that saw me finish, I was filled joy. It is truly a blessing to have all of you supporting me. (Conclusion #4).
Last and certainly not least. My number 1 fan. Even if she is my Wife, to ask someone to put their life on hold and entirely focus on your task is really a selfish request. My main goal was to complete the ironman and not die. So to do so I was quite focused on the task. As the race approached I was more and more focused on the race. What can I say about someone who put their life on hold to support me. I am am the most fortunate man in the world. (conclusion #5)
Conclusions:
1.) I can be very subordinate. Especially when I trust and respect the one I am taking orders from. Trust those you work with.
2.) Sometimes things work to your benefit. Unfortunately we usually focus on the negative and the obstacles. I never realized how much I was blessed with good luck during my training.
Fair winds and following seas.
For my next Ironman I will make sure that I count my blessings each and everyday that I am able to get up and train.
3.) I am a triathlete. Always have been, always will be. In short a very sick and twisted individual LOL.
4.) 140.6 miles is a distance that is never traveled alone.
5.) Without my wife none of this would have ever happened.
Saturday, September 8, 2012
I am an Ironman (run report)
I have left the run report for 2 reasons First, the previous blog was getting too long and I want to keep this posts readable. Second, the run presented particular challenges that I wanted to focus on just them.
The first challange seems pretty obvious. By the time you get to the run you are pretty tired. In my case I was 9 + hours into the race. Being tired, anything that goes wrong could be exacerbated. You could misread a situation and make a mental error. It be as simple as tripping and not being able to brace yourself for the fall.
I also had the challange of the unknown. I had never run a marathon before. The farthest I had run prior to Louisville was 18 - 20 miles and that was many years ago. In the last 5 years my longest single run was about 15 miles. I had know way of knowing whether or not my body could stand up to the 26.2 mile course.
So as I left T2 I'll admit I had a few doubts on my mind. The first indication that i was doing something unusual to the norm was a cramp in my right leg. This set in just before the first mile marker. I was able to sense it coming on and take action to make sure that it did not force me out of the race. As I felt it coming on i immediately slowed to a walk and began a rapid and vigorous hand massage of my quad and hamstring. I was approaching the first aid station so I walked the 50 yards to the aid station. I drank water and took in a honey stinger.
I continued to walk the 1st aid station (my race plan had me walk the aid stations). As i exited the aid station I began to run again. No immediate recurrence of the cramp. The first couple miles after transition were quite scenic. You leave the park where transition was and you head over to 2nd street and then up on to the 2nd street bridge. This bridge traverses the Ohio river. You go about 3/4 of the way across and then turn and come back.. My cramp started on the slight hill that takes you up onto the bridge. The first aid station was on the bridge a little past the entry ramp. The second aid station was simply the same station on the way back. After you left the bridge you continued through downtown Louisville and on to 3rd street.
Between mile 2 and 3 (closer to 3) you started the first of 2 loops. The next 10-12 miles was crowded with people completing the second loop and those of us starting the first loop. I continued at a 12 minute mile pace through the next 10 or so miles. I had to break my plan at the 4th aid station because coach Mo wanted to get a video of me running so after I walked a bit of the aid station I had to start running so coach Mo could get a good video of me. Kinda neat to have my own paparazzi!!!!!!
I continued quite well through the first loop, with only one problem. I had to go to the bathroom a lot. At every aid station I had to stop and use the port-o-potties. It was so bad that by mile 6 I was immediately heading for the port-o-potties at each station. I continued to take water too because I was afraid of dehydration. After going to the bathroom I would take little sips of water rather than big gulps.
As I finished the first loop my legs started to cramp again. So I started to do a walk 5 minute and run five minute strategy. As you finish the first loop you run within 100 yards of the finish line. So as I was turning from 4th street on to Muhammad Ali Boulevard a number of the people around me continued on 4th street to the finish line. I still had about 11 miles to run. Cruel but motivating at the same time.
I picked up my needs bag and took in some Ibuprofen and grabbed a couple of gels. I continued the 5 walk and 5 run pace for the out part of the loop. I continued to have bladder problems. I still had to rush to the port-o-potties at each aid station.
As I hit the turnaround on the last loop I got my first surge of optimism that I was going to do this and with time to spare as well. I still had a little over 6 miles to go and I had 3 hours to do it. So basically I had a 10k left to do. Yes I was tired and I was sore and it was getting late and dark. It was that way for everyone. Everyone out there was hurting, everyone was sore. The conditions were the same for everyone. Also my bladder seemed to finally settle down. Out of habit I ran to the port-o-potties at mile 20 and I did not have to go. At each mile I would say "I've got 6 more in me" "I've got 5 more in me" "they are not going to be pretty but I definitely 4 more in me" etc. . At mile 23 I was even more definite: "3 more and they are getting done!" Instead of a 5 walk and 5 run pace, it was now walk 3 and run 7. At mile 23 I decided to run the last 5k.. It was great rounding the last corner and seeing the finish line and still having enough to cross the line strong!
Next post "The Finish!"
The first challange seems pretty obvious. By the time you get to the run you are pretty tired. In my case I was 9 + hours into the race. Being tired, anything that goes wrong could be exacerbated. You could misread a situation and make a mental error. It be as simple as tripping and not being able to brace yourself for the fall.
I also had the challange of the unknown. I had never run a marathon before. The farthest I had run prior to Louisville was 18 - 20 miles and that was many years ago. In the last 5 years my longest single run was about 15 miles. I had know way of knowing whether or not my body could stand up to the 26.2 mile course.
So as I left T2 I'll admit I had a few doubts on my mind. The first indication that i was doing something unusual to the norm was a cramp in my right leg. This set in just before the first mile marker. I was able to sense it coming on and take action to make sure that it did not force me out of the race. As I felt it coming on i immediately slowed to a walk and began a rapid and vigorous hand massage of my quad and hamstring. I was approaching the first aid station so I walked the 50 yards to the aid station. I drank water and took in a honey stinger.
Between mile 2 and 3 (closer to 3) you started the first of 2 loops. The next 10-12 miles was crowded with people completing the second loop and those of us starting the first loop. I continued at a 12 minute mile pace through the next 10 or so miles. I had to break my plan at the 4th aid station because coach Mo wanted to get a video of me running so after I walked a bit of the aid station I had to start running so coach Mo could get a good video of me. Kinda neat to have my own paparazzi!!!!!!
I continued quite well through the first loop, with only one problem. I had to go to the bathroom a lot. At every aid station I had to stop and use the port-o-potties. It was so bad that by mile 6 I was immediately heading for the port-o-potties at each station. I continued to take water too because I was afraid of dehydration. After going to the bathroom I would take little sips of water rather than big gulps.
As I finished the first loop my legs started to cramp again. So I started to do a walk 5 minute and run five minute strategy. As you finish the first loop you run within 100 yards of the finish line. So as I was turning from 4th street on to Muhammad Ali Boulevard a number of the people around me continued on 4th street to the finish line. I still had about 11 miles to run. Cruel but motivating at the same time.
I picked up my needs bag and took in some Ibuprofen and grabbed a couple of gels. I continued the 5 walk and 5 run pace for the out part of the loop. I continued to have bladder problems. I still had to rush to the port-o-potties at each aid station.
As I hit the turnaround on the last loop I got my first surge of optimism that I was going to do this and with time to spare as well. I still had a little over 6 miles to go and I had 3 hours to do it. So basically I had a 10k left to do. Yes I was tired and I was sore and it was getting late and dark. It was that way for everyone. Everyone out there was hurting, everyone was sore. The conditions were the same for everyone. Also my bladder seemed to finally settle down. Out of habit I ran to the port-o-potties at mile 20 and I did not have to go. At each mile I would say "I've got 6 more in me" "I've got 5 more in me" "they are not going to be pretty but I definitely 4 more in me" etc. . At mile 23 I was even more definite: "3 more and they are getting done!" Instead of a 5 walk and 5 run pace, it was now walk 3 and run 7. At mile 23 I decided to run the last 5k.. It was great rounding the last corner and seeing the finish line and still having enough to cross the line strong!
Next post "The Finish!"
Thursday, September 6, 2012
I am an Ironman! (Swim and Bike Report)
It is all done. 15 hours and 34 minutes and 56 seconds later I am done. The breakdown:
1.) Swim 1:38:07
2.) Bike 7:14:52
3.) Run 6:11:42
The swim:
The time trial start made for a relatively smooth beginning. Racers entered in groups of 4-5 every couple of seconds. The swim was a point to point (entry and exit in different locations). The start and the finish were about a mile apart. After the start we swam about 800 meters in one direction and then turned and headed back the opposite direction for about a mile and a half. The shape of the swim was like a long elongated oval.
For the most part the swim went well. I got a few cramps in my legs but nothing serious. I did tire a bit near the end. I realized that my hips were dropping making it difficult to keep a good pace. I got through it and headed into transition.
I was hoping for at least an efficient transition. Unfortunately when you forget a couple of things and have to return to get them efficiency goes out the window. i got to the changing tent and saw a large mass of people. Since I was not planning to change I found my Transition bag and proceeded to one of the chairs outside the the change tent. I got my socks on and my compression gear and helmet, sun glasses etc.. Away I went to get my bike. Half way to the bike I realized that I forgot my chamois butter (basically a cream to prevent chaffing on the bike). So I headed back to the transition area to get my bag. Fortunately the volunteer still had my bag, I retrieved the bag and lube up a area prone to chaffing ( I will not mention the actual area in this public forum). I gave my bag back to the wonderful volunteer and proceeded to my bike. I got my bike off the rack and was about to turn and make my way to the bike chute. Then I realized that I had forgotten my run number. So I turned around, reracked my bike, headed back through the changing tent to the volunteer who took my bag the last time. Unfortunately he had already disposed of my bag into the common pile (others were going to organize them for the post race retrieval. Luckily I could see my bag on the top of the pile. I had written my number on the bag with a sharpie.
I retrieved my run belt and clipped it around my waist. Now again back through the changing tent (even at this early point in the race it was quite ripe). I decided to get a second dose of sun screen. Back to the bike rack, unrack the the bike, head to the bike out chute, then cross the mount line, mount the bike and away I go. Finally!!! Only an 18 minute transition.
Let me tell you Louisville a great bike route! 95% of the roads were good quality smooth surfaces. The only area of concern was a railroad track that was about 5 miles from the start. Not that the course was without its challenges. It was 112 miles (challenge enough). The first part of the bike leg was nice and smooth and flat. Then the hills began. It started with a steady climb into Oldham County. After the steady climb and a few rollers there was a ten mile out and back on State hwy 1694. This was a descent into the abyss and then a long climb out. Then the turn around and then back into the abyss and the climb out and back to the main route.
After a short ride back on rt 42 the loop began. This was a 30 mile loop that we did twice. This went through the town of La Grange. What a great show the town of La Grange put on! They basically closed down the center of town and created an excellent viewing area. Buses ran from downtown Louisville to La grange to carry spectators. It was great rolling through this and hearing all the cheering. I completed the loop in 2 hours (almost to the minute).
When I drove the course I took note of the long finishing stretch. This was the part of the course that consisted of the back side of the loop and the first part of the course. This was about a 40 mile stretch of nice rolling roads on rt 42 and Riverside Dr leading back into transition.
1.) Swim 1:38:07
2.) Bike 7:14:52
3.) Run 6:11:42
The swim:
The time trial start made for a relatively smooth beginning. Racers entered in groups of 4-5 every couple of seconds. The swim was a point to point (entry and exit in different locations). The start and the finish were about a mile apart. After the start we swam about 800 meters in one direction and then turned and headed back the opposite direction for about a mile and a half. The shape of the swim was like a long elongated oval.
I was hoping for at least an efficient transition. Unfortunately when you forget a couple of things and have to return to get them efficiency goes out the window. i got to the changing tent and saw a large mass of people. Since I was not planning to change I found my Transition bag and proceeded to one of the chairs outside the the change tent. I got my socks on and my compression gear and helmet, sun glasses etc.. Away I went to get my bike. Half way to the bike I realized that I forgot my chamois butter (basically a cream to prevent chaffing on the bike). So I headed back to the transition area to get my bag. Fortunately the volunteer still had my bag, I retrieved the bag and lube up a area prone to chaffing ( I will not mention the actual area in this public forum). I gave my bag back to the wonderful volunteer and proceeded to my bike. I got my bike off the rack and was about to turn and make my way to the bike chute. Then I realized that I had forgotten my run number. So I turned around, reracked my bike, headed back through the changing tent to the volunteer who took my bag the last time. Unfortunately he had already disposed of my bag into the common pile (others were going to organize them for the post race retrieval. Luckily I could see my bag on the top of the pile. I had written my number on the bag with a sharpie.
I retrieved my run belt and clipped it around my waist. Now again back through the changing tent (even at this early point in the race it was quite ripe). I decided to get a second dose of sun screen. Back to the bike rack, unrack the the bike, head to the bike out chute, then cross the mount line, mount the bike and away I go. Finally!!! Only an 18 minute transition.
Let me tell you Louisville a great bike route! 95% of the roads were good quality smooth surfaces. The only area of concern was a railroad track that was about 5 miles from the start. Not that the course was without its challenges. It was 112 miles (challenge enough). The first part of the bike leg was nice and smooth and flat. Then the hills began. It started with a steady climb into Oldham County. After the steady climb and a few rollers there was a ten mile out and back on State hwy 1694. This was a descent into the abyss and then a long climb out. Then the turn around and then back into the abyss and the climb out and back to the main route.
After a short ride back on rt 42 the loop began. This was a 30 mile loop that we did twice. This went through the town of La Grange. What a great show the town of La Grange put on! They basically closed down the center of town and created an excellent viewing area. Buses ran from downtown Louisville to La grange to carry spectators. It was great rolling through this and hearing all the cheering. I completed the loop in 2 hours (almost to the minute).
When I drove the course I took note of the long finishing stretch. This was the part of the course that consisted of the back side of the loop and the first part of the course. This was about a 40 mile stretch of nice rolling roads on rt 42 and Riverside Dr leading back into transition.
This over simplified diagram shows the long finish. The loop had a fair number of turns so this kept your mind from wandering. Having driven the course I was mentally prepared for the long finishing stretch. My concern was that my mind would not have enough to think about during this stretch. If it did not have enough constructive things to ponder it would start making things up. So I had more of a mental plan for this part of the route.
- Inventory; especially use the first part to relax and take mental notes. Check your nutrition, do I have enough left to finish. Do a bike inventory, does all seem good with the bike, are there any strange noises. Since there were no turns to focus this was a great time to reorient!
- Draft; my race strategy did not emphasize drafting on the bike (legal drafting, 4 bike lengths for WTC) I felt that it was important to not get isolated during this stretch. If anything validation that I was still on the race route. A couple of times I checked behind me and there were no riders in view, so if I had not had anyone in front I would have been totally on my own.
- Stay in the now, I kept a very close eye on my cadence and Heart rate. During this long stretch it would be easy to slowly drift of target rates
Before I new it I was in Louisville and getting to rack my bike and get to the run. The run will be in the next post.
Wednesday, August 22, 2012
Less than 1 week!
Time is near, less than a week until the big day. Needless to say, I am getting pumped!
I have been preparing, making lists packing, getting gear ready printing maps (both race and travel). Every race has it's own unique logistical setup. You would think that all WTC events would have the same requirements (WTC World Triathlon Council). They do not. For example in New Orleans there was a single transition area. Everything you did and prepared for centered around this one area. All of your equipment was contained in one area. This made preparation a little easier. All you had to do is make sure that all of your stuff was in your bag.
Austin on the other hand had multiple transition areas and you were given "gear bags". One bag for swim to bike transition. When you came out of the water and got to your bike all of your swim gear had to be placed in the bag. So before you left on the bike your wet suit, goggles, swim cap, etc. had to be secured in the bag. After the bike you rode into a second transition area that had a second bag with your run gear. So the day before you left this bag in transition area 2 with your shoes, hat etc. After the race you only returned to transition area 2 to retrieve your bike/helmet etc. Your swim gear was picked up by volunteers and delivered to a holding area near the finish line.
There are pros and cons of both. Having a single transition area is probably a little easier because all you have to do is make sure that you have everything in your bag. On the down side it can be a little hectic in transition as everyone flies through and grabs only the appropriate gear for a particular leg of the race. As for multiple transition areas they are easier to navigate during the race as long as you have the right stuff in the right bag.
Louisville seems to be a mix of both Austin and New Orleans. It has one basic transition area but it seems to be split into 2 areas. One area called gear bags and the other called bike racks. The transition flow map is a little hard to follow. It looks like you exit the water and head to the gear bag area and pick up your bike gear bag. This should have your bike helmet shoes etc. You then proceed thru a changing tent (never been in one of those before. In the change tent you get bike gear on and then proceed to the bike rack area. You pick up your bike and away you go.
When you return from the run you then drop your bike and then proceed to the gear bag are and pick up your run gear. Back to the change tent and get your run clothes on. Gee I hope I get it right! I can just see myself changing out of one set of clothes and not have a set to change into. I am sure that I will get it all figured out.
I will leave you all with the visual of me running out of transition in my underwear!!!!
I have been preparing, making lists packing, getting gear ready printing maps (both race and travel). Every race has it's own unique logistical setup. You would think that all WTC events would have the same requirements (WTC World Triathlon Council). They do not. For example in New Orleans there was a single transition area. Everything you did and prepared for centered around this one area. All of your equipment was contained in one area. This made preparation a little easier. All you had to do is make sure that all of your stuff was in your bag.
Austin on the other hand had multiple transition areas and you were given "gear bags". One bag for swim to bike transition. When you came out of the water and got to your bike all of your swim gear had to be placed in the bag. So before you left on the bike your wet suit, goggles, swim cap, etc. had to be secured in the bag. After the bike you rode into a second transition area that had a second bag with your run gear. So the day before you left this bag in transition area 2 with your shoes, hat etc. After the race you only returned to transition area 2 to retrieve your bike/helmet etc. Your swim gear was picked up by volunteers and delivered to a holding area near the finish line.
There are pros and cons of both. Having a single transition area is probably a little easier because all you have to do is make sure that you have everything in your bag. On the down side it can be a little hectic in transition as everyone flies through and grabs only the appropriate gear for a particular leg of the race. As for multiple transition areas they are easier to navigate during the race as long as you have the right stuff in the right bag.
Louisville seems to be a mix of both Austin and New Orleans. It has one basic transition area but it seems to be split into 2 areas. One area called gear bags and the other called bike racks. The transition flow map is a little hard to follow. It looks like you exit the water and head to the gear bag area and pick up your bike gear bag. This should have your bike helmet shoes etc. You then proceed thru a changing tent (never been in one of those before. In the change tent you get bike gear on and then proceed to the bike rack area. You pick up your bike and away you go.
When you return from the run you then drop your bike and then proceed to the gear bag are and pick up your run gear. Back to the change tent and get your run clothes on. Gee I hope I get it right! I can just see myself changing out of one set of clothes and not have a set to change into. I am sure that I will get it all figured out.
I will leave you all with the visual of me running out of transition in my underwear!!!!
Sunday, August 12, 2012
Two weeks today I will be?
Two weeks today I will be?
No one can quite answer that question. I can tell you that I hope to be well into the marathon portion of my Ironman. this hope is based on the fact that it is 4:30 in the afternoon and the race starts at 07:00 in the AM. So if I plan on 1.5 hour swim and a 7 hour bike I should start the run at 3:30 in the afternoon.
Plans great plans. The hosts on the sports radio here in Dallas have a great saying; "everyone has a plan until you get hit on the chin". I think this saying has its origins in the Buster Douglas/ Mike Tyson heavyweight title fight. Mike Tyson was expected to beat Buster into the mat. Unfortunately for Tyson, Douglas tagged him hard early in the fight and it was all down hill from there. You can have the greatest plan in the world but your legs are wobbly and your head is spinning you may have to come up with "plan B".
In a race as long as an Ironman you are guaranteed to take one on the chin. It could happen in the water, on the bike or run. It could happen in transition or even getting into or out of transition. You better be prepared to:
have your goggles knocked off
have someone swim over you
cramps
losing your bearings
tripping or slipping coming out of the water
not finding a piece of equipment right away
flat tires
weather differences
sore feet
sore arms
sore everything
you get the idea.
Generally it is no different than risk management. You address risk in two ways, Mitigation and contingency. Mitigation is addressed by reducing the possibility of a risk being realized. New tires and tubes will reduce the possibility of a flat. Proper positioning on the swim will reduce the possibility of having your googles knocked off. Contingency is a set of responses that you would take if a risk does occur. Carrying tubes and CO2 canisters on the bike in case a flat does occur.
But do you address contingency and mitigation for an unknown risk? You can only plan and reduce the possibility of something that you foresee happening. You can only have a "Plan B" when your "plan A" fails for a known reason. How do you get back into the race when your wheels entirely fall off?
This is like any other risk, you mitigate and have contingency plans. You mitigate the unknown by doing your homework. I have competed in over 50 triathlons. I have learned a few things along the way. I have coaches that offer advice. I can reach out to others who have raced this course before. I do not race in a vacuum. As for contingency you need a mentality that allows you to analyze a situation and think on the fly. To keep your head while those about you are losing theirs.
A couple of things to keep in the back of your mind:
1.) Stuff will happen get over it
2.) It will happen to everyone not just you
3.) Since it will happen to everyone it will be the person who deals with it most effectively that will be most successful.
No one can quite answer that question. I can tell you that I hope to be well into the marathon portion of my Ironman. this hope is based on the fact that it is 4:30 in the afternoon and the race starts at 07:00 in the AM. So if I plan on 1.5 hour swim and a 7 hour bike I should start the run at 3:30 in the afternoon.
Plans great plans. The hosts on the sports radio here in Dallas have a great saying; "everyone has a plan until you get hit on the chin". I think this saying has its origins in the Buster Douglas/ Mike Tyson heavyweight title fight. Mike Tyson was expected to beat Buster into the mat. Unfortunately for Tyson, Douglas tagged him hard early in the fight and it was all down hill from there. You can have the greatest plan in the world but your legs are wobbly and your head is spinning you may have to come up with "plan B".
In a race as long as an Ironman you are guaranteed to take one on the chin. It could happen in the water, on the bike or run. It could happen in transition or even getting into or out of transition. You better be prepared to:
have your goggles knocked off
have someone swim over you
cramps
losing your bearings
tripping or slipping coming out of the water
not finding a piece of equipment right away
flat tires
weather differences
sore feet
sore arms
sore everything
you get the idea.
Generally it is no different than risk management. You address risk in two ways, Mitigation and contingency. Mitigation is addressed by reducing the possibility of a risk being realized. New tires and tubes will reduce the possibility of a flat. Proper positioning on the swim will reduce the possibility of having your googles knocked off. Contingency is a set of responses that you would take if a risk does occur. Carrying tubes and CO2 canisters on the bike in case a flat does occur.
But do you address contingency and mitigation for an unknown risk? You can only plan and reduce the possibility of something that you foresee happening. You can only have a "Plan B" when your "plan A" fails for a known reason. How do you get back into the race when your wheels entirely fall off?
This is like any other risk, you mitigate and have contingency plans. You mitigate the unknown by doing your homework. I have competed in over 50 triathlons. I have learned a few things along the way. I have coaches that offer advice. I can reach out to others who have raced this course before. I do not race in a vacuum. As for contingency you need a mentality that allows you to analyze a situation and think on the fly. To keep your head while those about you are losing theirs.
A couple of things to keep in the back of your mind:
1.) Stuff will happen get over it
2.) It will happen to everyone not just you
3.) Since it will happen to everyone it will be the person who deals with it most effectively that will be most successful.
Clearer and more frightening
Last post was about the clarity I get from writing and analyzing. Well I continue to analyze and things become clearer and I get more anxious about my race. The enormity of it all. 2.4 mile swim, 112 miles on the bike and a marathon, no problem. Just a walk in the park.
NOT!
I am going to have to write a novel the size of War and Peace to fully understand what I am doing.
But seriously it is getting close only 38 sleeps until Ironman Louisville.
It is not all doom and gloom. In fact I am very excited about this opportunity. I feel prepared and ready to hit the course. I have the course maps pinned to the wall in my office. They are on the wall behind me. I think that it would be too distracting to look at them all day. So I see them as I enter and leave the office. It is a reminder of the task ahead. I do not want to dwell on it, I want to be focused.
It is a progression. You start with ideas, concepts and even feelings. You then make the leap to your goal setting. As for triathlons; I have enjoyed them, I want to continue doing them, I want them to challenge me. These are feelings. To be challenged I need to do harder races, I have enjoyed progressing to harder and longer races, more feelings. So given what I have done I looked for longer races. A simple concept. You want bigger you look for bigger. You want longer races you look for longer races. You find a longer race and you sign up!
It seems like there is a whole bunch missing here. All the stuff that gets you from your feelings/ideas/concepts to your goal. Oh yeah, the planning preparing training etc.. It seems a little out of sync. This jumping to the end (your goal) and then planning how to get there. Well really it is not that strange. If you did your planning and preparing before you set your goal you would not be able to focus your energies in the right direction. It would be very difficult to plan for and train for a race if you did not know when it was. How would you train if you did not know what to expect as far as the distance and intensity. It might be comforting to set a goal only after you are fully prepared, but it is not realistic. Why plan a trip to California if you are sitting on the beach already. Did you drive there to see if your car could make it? Now that you have proven that your car could make it, is it time to now go on vacation?
NOT!
I am going to have to write a novel the size of War and Peace to fully understand what I am doing.
But seriously it is getting close only 38 sleeps until Ironman Louisville.
It is not all doom and gloom. In fact I am very excited about this opportunity. I feel prepared and ready to hit the course. I have the course maps pinned to the wall in my office. They are on the wall behind me. I think that it would be too distracting to look at them all day. So I see them as I enter and leave the office. It is a reminder of the task ahead. I do not want to dwell on it, I want to be focused.
It is a progression. You start with ideas, concepts and even feelings. You then make the leap to your goal setting. As for triathlons; I have enjoyed them, I want to continue doing them, I want them to challenge me. These are feelings. To be challenged I need to do harder races, I have enjoyed progressing to harder and longer races, more feelings. So given what I have done I looked for longer races. A simple concept. You want bigger you look for bigger. You want longer races you look for longer races. You find a longer race and you sign up!
It seems like there is a whole bunch missing here. All the stuff that gets you from your feelings/ideas/concepts to your goal. Oh yeah, the planning preparing training etc.. It seems a little out of sync. This jumping to the end (your goal) and then planning how to get there. Well really it is not that strange. If you did your planning and preparing before you set your goal you would not be able to focus your energies in the right direction. It would be very difficult to plan for and train for a race if you did not know when it was. How would you train if you did not know what to expect as far as the distance and intensity. It might be comforting to set a goal only after you are fully prepared, but it is not realistic. Why plan a trip to California if you are sitting on the beach already. Did you drive there to see if your car could make it? Now that you have proven that your car could make it, is it time to now go on vacation?
Friday, June 29, 2012
Getting Close
I am going to have to get better at regular postings.
IM Louisville is getting close and I need all the Karma I can get. Writing has a calming affect when one is anxious. I find that writing adds clarity to any situation especially if you are trying to "sort things out". Ironman is an aggressive goal. To compete and finish I am going to have to deal with a lot of bumps on the way. In other words, nothing is ever going to go perfectly.
I think about my latest race. While doing the race I did not feel that it was going really well. The race was the Buffalo Springs Lake Triathlon. Buffalo Springs is just outside Lubbock, Tx. Being that it was late June, it was hot! I never felt entirely comfortable about how the race was going.
I was a little annoyed at the swim start in how I got pushed back in the chute even though I listened to instructions and entered at the right place at the right time. It was hot, windy and hilly on the bike (never a great combination). The run was for the most part unbearable. The road was so hot I thought my shoes were going to melt. I was pretty happy when the race was over.
After the race I got some water and rested 15 minutes in the shade and went to transition and got my little note pad (the paper kind) and wrote a couple of quick notes about the race. Nothing indepth just a few thoughts. Basically I wrote Rough race strong finish.
I immediately felt better about the race. On of my goals was to have a strong finish. So by writing a few notes I was adding clarity to an unclear situation. It is not so much that my race was "bad" it was that the success and or failure was buried underneath layers of heat and exhaustion.
On the drive home I continued to process the events of the day, nutrition, warm up, transition, each leg of the race became clearer. As I wrote my race reports the next day I continued to process and clarify. By the end I was much happier with my race than when I first finished. My swim was the fast 1.2 mile swim ever. I cut a minute and a half of my previous best. The bike was not my fastest but is much more in line with my training. I am training to go 112 miles not go 56 fast. The run was rough but I also realized that I did not take in enough water in the beginning of the run. I could have helped this by drinking more water in transition. In the last half of the run I was much stronger because I took time to hydrate more. I have learned something for the next race.
Success and failure is not measured in absolute terms. When we take time to analyze the details we can clarify the results. I did not win but I have a clearer picture of how to get there.
IM Louisville is getting close and I need all the Karma I can get. Writing has a calming affect when one is anxious. I find that writing adds clarity to any situation especially if you are trying to "sort things out". Ironman is an aggressive goal. To compete and finish I am going to have to deal with a lot of bumps on the way. In other words, nothing is ever going to go perfectly.
I think about my latest race. While doing the race I did not feel that it was going really well. The race was the Buffalo Springs Lake Triathlon. Buffalo Springs is just outside Lubbock, Tx. Being that it was late June, it was hot! I never felt entirely comfortable about how the race was going.
I was a little annoyed at the swim start in how I got pushed back in the chute even though I listened to instructions and entered at the right place at the right time. It was hot, windy and hilly on the bike (never a great combination). The run was for the most part unbearable. The road was so hot I thought my shoes were going to melt. I was pretty happy when the race was over.
After the race I got some water and rested 15 minutes in the shade and went to transition and got my little note pad (the paper kind) and wrote a couple of quick notes about the race. Nothing indepth just a few thoughts. Basically I wrote Rough race strong finish.
I immediately felt better about the race. On of my goals was to have a strong finish. So by writing a few notes I was adding clarity to an unclear situation. It is not so much that my race was "bad" it was that the success and or failure was buried underneath layers of heat and exhaustion.
On the drive home I continued to process the events of the day, nutrition, warm up, transition, each leg of the race became clearer. As I wrote my race reports the next day I continued to process and clarify. By the end I was much happier with my race than when I first finished. My swim was the fast 1.2 mile swim ever. I cut a minute and a half of my previous best. The bike was not my fastest but is much more in line with my training. I am training to go 112 miles not go 56 fast. The run was rough but I also realized that I did not take in enough water in the beginning of the run. I could have helped this by drinking more water in transition. In the last half of the run I was much stronger because I took time to hydrate more. I have learned something for the next race.
Success and failure is not measured in absolute terms. When we take time to analyze the details we can clarify the results. I did not win but I have a clearer picture of how to get there.
Wednesday, May 30, 2012
IT HAS BEEN A WHILE
It has some since I last wrote. I hurried my last post so I could travel from Texas to Virginia to visit with our daughter and grandson before they left for Japan. She and her husband are in the US Marine Corps and are soon to begin a 3 year deployment in Okinawa. I am going to have to save my pennies to save for at least one trip to see them.
Needless to say, it was a biter sweet trip. Wonderful to see them, but sad to say good bye. We are also looking after their dog for the 3 years that they are away. It was also nice to be away from the rigors of training for a short while. I did a few short runs while I was there but no swimming or biking. I did 2 run workouts around our daughters neighborhood and a third run in DC. The DC run was cool, my oldest daughter and I did it around the tidal pool. The cherry blossoms were in full bloom. The run took us through park areas, the Martin Luther King Memorial, the FDR memorial, the George Mason Memorial and of course the Jefferson Memorial. It was a great run!
It was with heavy heart that we left Virginia and headed home for Texas with a new member of the Texas family (our new dog named Raider). So after arriving home I was on my way out of town and bound for Houston and Galveston. At the first stop Houston I attended Playtri's Houston Ironman Triathlon camp. Three days of focusing on nothing but training for and learning about Ironman Triathlons. Or so I thought. The camp began Thursday night with an informal get together and a short group run. The run went ok but I felt a little sluggish. After the run we met at the hotel for seminars on training and nutrition.
I got through the first half and felt really ill. I was spiking a fever. I said goodbye to the group and went to the the Whole foods across the street to get some chicken soup to take back to the hotel. I rapidly felt worse and worse. After getting soup I could barely make it to the car. Eventually I made back to the hotel and spent the next 36 hours there. So from Thursday night until Saturday morning I stayed in bed.
By Friday evening I felt better and made plans to join the group Saturday morning for a long day on the bike. i was not going to do anything stupid that day. I was not going to hammer it all day and try and keep up with the fastest group. I settled in with a slower group and got a nice 75 mile ride in. It was a really nice course that started in the Conroe area and took us up into Sam Houston National Forest. So for all my preparation and camp fees, I got a short run and a 75 mile ride.
I should have finished here and posted this a couple of weeks ago. So I am posting it now.
Needless to say, it was a biter sweet trip. Wonderful to see them, but sad to say good bye. We are also looking after their dog for the 3 years that they are away. It was also nice to be away from the rigors of training for a short while. I did a few short runs while I was there but no swimming or biking. I did 2 run workouts around our daughters neighborhood and a third run in DC. The DC run was cool, my oldest daughter and I did it around the tidal pool. The cherry blossoms were in full bloom. The run took us through park areas, the Martin Luther King Memorial, the FDR memorial, the George Mason Memorial and of course the Jefferson Memorial. It was a great run!
It was with heavy heart that we left Virginia and headed home for Texas with a new member of the Texas family (our new dog named Raider). So after arriving home I was on my way out of town and bound for Houston and Galveston. At the first stop Houston I attended Playtri's Houston Ironman Triathlon camp. Three days of focusing on nothing but training for and learning about Ironman Triathlons. Or so I thought. The camp began Thursday night with an informal get together and a short group run. The run went ok but I felt a little sluggish. After the run we met at the hotel for seminars on training and nutrition.
I got through the first half and felt really ill. I was spiking a fever. I said goodbye to the group and went to the the Whole foods across the street to get some chicken soup to take back to the hotel. I rapidly felt worse and worse. After getting soup I could barely make it to the car. Eventually I made back to the hotel and spent the next 36 hours there. So from Thursday night until Saturday morning I stayed in bed.
By Friday evening I felt better and made plans to join the group Saturday morning for a long day on the bike. i was not going to do anything stupid that day. I was not going to hammer it all day and try and keep up with the fastest group. I settled in with a slower group and got a nice 75 mile ride in. It was a really nice course that started in the Conroe area and took us up into Sam Houston National Forest. So for all my preparation and camp fees, I got a short run and a 75 mile ride.
I should have finished here and posted this a couple of weeks ago. So I am posting it now.
Saturday, March 17, 2012
2 different views of accomplishment (part 2)
So the second accomplishment had to do with the run. The swim I spoke about the last entry had a lot of overt signals. Coaches remarking on my performance, instructions from Ahmed and me relating instructions to something I learned years ago are all overt.
At the club workout on Saturday I had a great run. It was not a long run. It was a series of 800 meter runs. Each run was done at a particular pace. In this case they were all done at what is called our 5k pace. In otherwords, take your time for a 5 k race and divide by 3 (5k is a little more than 3 miles). Take this and divide by 2 to get your time for a 800 meter run. In my case I will run a 5k in just over 24 minutes. If I divide by 3 I get 8. This represents a 1 mile run at my 5k pace. If I divide by 2 I get 4 minutes and this is my time for a 800 meter run at a 5k pace. This is actually a very slow pace, usually putting me near the back of the pack.
Being slow and near the back of the pack usually does not lead to many compliments. Encouragement maybe, but not compliments. This is what makes this accomplishment very different from the swim of the same day.
This accomplishment was entirely internal. Only I realized it. My normal experience with these types of workouts is I just about die on the first one. I am stiff uncomfortable and leads to a poor run. After the first run I begin to loosen up and the next couple go OK and then I die near the end of the last one. This time I felt strong and relaxed on the first run. Each run was the same. Through out the workout I was strong and consistent. Each run was within a couple of seconds of each other, a good indication of a strong performance.
This accomplishment was not met with a lot of high fives, or congratulations. For the most part I was the only one aware of how good the performance was. In the end aren't all accomplishments best savored alone?
At the club workout on Saturday I had a great run. It was not a long run. It was a series of 800 meter runs. Each run was done at a particular pace. In this case they were all done at what is called our 5k pace. In otherwords, take your time for a 5 k race and divide by 3 (5k is a little more than 3 miles). Take this and divide by 2 to get your time for a 800 meter run. In my case I will run a 5k in just over 24 minutes. If I divide by 3 I get 8. This represents a 1 mile run at my 5k pace. If I divide by 2 I get 4 minutes and this is my time for a 800 meter run at a 5k pace. This is actually a very slow pace, usually putting me near the back of the pack.
Being slow and near the back of the pack usually does not lead to many compliments. Encouragement maybe, but not compliments. This is what makes this accomplishment very different from the swim of the same day.
This accomplishment was entirely internal. Only I realized it. My normal experience with these types of workouts is I just about die on the first one. I am stiff uncomfortable and leads to a poor run. After the first run I begin to loosen up and the next couple go OK and then I die near the end of the last one. This time I felt strong and relaxed on the first run. Each run was the same. Through out the workout I was strong and consistent. Each run was within a couple of seconds of each other, a good indication of a strong performance.
This accomplishment was not met with a lot of high fives, or congratulations. For the most part I was the only one aware of how good the performance was. In the end aren't all accomplishments best savored alone?
Saturday, March 10, 2012
2 Different views of accomplishment (Part 1)
It has been a good week. It has been a good week of workouts and a good week for most everything else.
Saturday's club workout was especially interesting. I felt that I had 2 major accomplishments (accomplishment maybe to strong a word). One in the pool and the other on the run. The actual results are not the important parts of the this blog. It is the manner in which they were conveyed and how they were achieved that is important.
I had a good workout in the pool. It was conveyed to me externally by a couple of the club coaches. It was an external indication that I had accomplished or achieved a desired result. Think of it, a 50 year old (me) getting excited because I got a gold sticky beside my name. The success came about when I made a cognitive leap leap in understanding a basic instruction. I was able to take what I was taught and apply it successfully. It was a very simple instruction. It involved rotating your hips when swimming. Prior to this week I would rotate my hips when I brought my arm forward to start my stroke. As I my hand entered the water my hip would be at maximum rotation. Then as I brought my hand back through the water I would try to thrust my hip in the opposite direction and finish the stroke.
This was not going well. So on Saturday Ahmed taught us a very simple thing. When you rotate your hips to start the stroke if you then relax the core muscles and keep your shoulders square your hips will naturally rotate back. There is no need to thrust my hips back. This seemed to make so much sense that I was able to apply it immediately and successfully. One of the reasons I was able to apply it was that I was able to relate to something I had learned 30 years ago. I remember watching Dwight Stones the high jumper explain how he would generate his leap. It involved planting his foot parallel to the bar and rotating his hips then he would release and leap. It was the rotating and releasing that would generate extra thrust in his leap. Rotating the hips is much like compressing the coils of a spring. With a coiled spring you do not need to pull it to release its energy. The energy is stored in it.
Some how being able to relate what I was taught today to something I learned 30 years ago made sense?
Saturday's club workout was especially interesting. I felt that I had 2 major accomplishments (accomplishment maybe to strong a word). One in the pool and the other on the run. The actual results are not the important parts of the this blog. It is the manner in which they were conveyed and how they were achieved that is important.
I had a good workout in the pool. It was conveyed to me externally by a couple of the club coaches. It was an external indication that I had accomplished or achieved a desired result. Think of it, a 50 year old (me) getting excited because I got a gold sticky beside my name. The success came about when I made a cognitive leap leap in understanding a basic instruction. I was able to take what I was taught and apply it successfully. It was a very simple instruction. It involved rotating your hips when swimming. Prior to this week I would rotate my hips when I brought my arm forward to start my stroke. As I my hand entered the water my hip would be at maximum rotation. Then as I brought my hand back through the water I would try to thrust my hip in the opposite direction and finish the stroke.
This was not going well. So on Saturday Ahmed taught us a very simple thing. When you rotate your hips to start the stroke if you then relax the core muscles and keep your shoulders square your hips will naturally rotate back. There is no need to thrust my hips back. This seemed to make so much sense that I was able to apply it immediately and successfully. One of the reasons I was able to apply it was that I was able to relate to something I had learned 30 years ago. I remember watching Dwight Stones the high jumper explain how he would generate his leap. It involved planting his foot parallel to the bar and rotating his hips then he would release and leap. It was the rotating and releasing that would generate extra thrust in his leap. Rotating the hips is much like compressing the coils of a spring. With a coiled spring you do not need to pull it to release its energy. The energy is stored in it.
Some how being able to relate what I was taught today to something I learned 30 years ago made sense?
Saturday, February 4, 2012
How do you explain stupid things (to yourself)
How do you break old habits? As one can imagine it takes a lot of discipline to prepare for and complete an Ironman race. If you possess a vast collection of virtues you may think that you have a leg up on your competition. So you would think that the hardest worker would be the greatest triathlete. Well, it is quite true that no one coasted their way to an ironman victory, the opposite may not be as true. Is it true that the triathlete that adds an extra run each day will be a faster and more successful competitor? What about never taking a day off? It is well documented that this is definitely not the case. That extra run, lack of rest will lead to a poor and often injured athlete. We are told from the time we start school or start organized sports that the hardest worker wins in the end. This is the kind of habit I am speaking of. Habits that are rooted in mindsets that are considered virtuous.
I am dealing with 2 main ones as I prepare for Ironman. These have to do with eating and sleeping. Just think of all of the things we were told about these things. We were told to "eat everything on your plate", "don't waste your food". How about " Early to bed and early to rise makes a man health wealthy and wise". Or a parents favorite, " get out of bed you lazy bum!"
I still believe that this are rooted in proper behavior but if we are not careful these can have the opposite effect. Sort of, too much of a good thing. But even beyond that they can seed behaviors that can have unhealthy results. I still find it extremely difficult to leave any food on my plate. Again something that has its roots in a very healthy habit. I was very fortunate to have had parents that took nutrition seriously. My dinner plate was always prepared with proper helpings of meat and at least 2 vegetables. Eating all of the contents led to a well balanced meal. So as long as my mommy prepares my meals I should be OK. Considering my advanced years the possibility of my mommy providing my meals is pretty slim. So to address this deep seeded habit I simply need to follow the discipline of filling my plate with the appropriate amount of the proper foods.
As a side note I remember visiting a nutritionist about 5 years ago I had already lost a significant amount of weight and wanted advice about proper eating. I felt that the consultation was excellent and would recommend this person to anyone. In the end however I realized that the basic strategy was a well balanced diet with lots of different vegetables. Just like my mom fed me. MOM FTW!!!!!!
Sleep is an entirely different thing, and is really the main message of this blog (explaining stupid things). Unlike controlling the mechanical and logistical aspects of eating, sleeping lacks the variety of inputs. i can provide adequate dietary inputs of calories, fats proteins, carbs etc. What are the equivalent sleep inputs? If they can be defined how do you control them.
As an endurance athlete I should be getting 8-10 hours of sleep a night. I was consistently getting 6-7 hours. these were very sound hours. I would put my head down and fall asleep withing 5 minutes (5 seconds sometimes) and wake up just before my alarm went off. I almost never nap during the day. If I went to bed early I would wake up early, usually after 6-7 hours of sleep. If it was the weekend I would get up and start laundry, or other chores. I might watch TV or read.
I started with my doctor and explained most of this to him and he did not see a problem with my sleeping. He did say that 6 hours was probably not enough but 7 was ok. On the whole he did not see any problems with my sleep habits.
I tried a few things on my own. Going to bed earlier and only a marginal affect. I went to bed earlier only to wake up earlier (again 6-7 hours). It did seem to keep me closer to the 7 hour sleep period. the most surprising thing was giving up caffeine. This had zero affect. It did not change my sleeping one bit. I was off caffeine for a month and it did not change my sleeping one bit.
I finally started to approach like any other training component. If you work at it you will get better at it. The first thing I tried was not getting out of bed as soon as my alarm went off in the morning. When the alarm goes off I turn the radio on low and listen to the news weather etc.. I started just listening for 30 minutes and then getting up and getting ready for work. Now, I sleep the entire 30 minutes. This adds 30 minutes to my sleep. On the weekends I stopped getting up as soon as I woke and made an effort to go back to sleep. Again, at first I was not very successful. Mostly lying awake thinking of the things I needed to get up and do. Each weekend I was able to spend more and more time sleeping. Last Saturday I slept 8.5 hours.
So what is the stupid thing that needs explaining. Well it has to do with the virtue of getting up early. I thought that getting up early was the proper way to live. The stupid thing is that I changed that mentality by approaching sleep as something that needs to be "worked at". Think of a weight lifter who starts with 10 lbs and within a week is lifting 15. Then after a month 30 pounds, a year 100 pounds etc. By approaching sleep as a progression (15 minutes then 30 then an hour etc.) I seem to have removed the stigma of being "lazy". Is that stupid or what. By viewing as something difficult and requiring effort (and it was an effort to stay in bed) I removed feelings of laziness. Kind of dumb? It does seem to be producing the desired results.
Just trying to explain stupid things (to myself)
I am dealing with 2 main ones as I prepare for Ironman. These have to do with eating and sleeping. Just think of all of the things we were told about these things. We were told to "eat everything on your plate", "don't waste your food". How about " Early to bed and early to rise makes a man health wealthy and wise". Or a parents favorite, " get out of bed you lazy bum!"
I still believe that this are rooted in proper behavior but if we are not careful these can have the opposite effect. Sort of, too much of a good thing. But even beyond that they can seed behaviors that can have unhealthy results. I still find it extremely difficult to leave any food on my plate. Again something that has its roots in a very healthy habit. I was very fortunate to have had parents that took nutrition seriously. My dinner plate was always prepared with proper helpings of meat and at least 2 vegetables. Eating all of the contents led to a well balanced meal. So as long as my mommy prepares my meals I should be OK. Considering my advanced years the possibility of my mommy providing my meals is pretty slim. So to address this deep seeded habit I simply need to follow the discipline of filling my plate with the appropriate amount of the proper foods.
As a side note I remember visiting a nutritionist about 5 years ago I had already lost a significant amount of weight and wanted advice about proper eating. I felt that the consultation was excellent and would recommend this person to anyone. In the end however I realized that the basic strategy was a well balanced diet with lots of different vegetables. Just like my mom fed me. MOM FTW!!!!!!
Sleep is an entirely different thing, and is really the main message of this blog (explaining stupid things). Unlike controlling the mechanical and logistical aspects of eating, sleeping lacks the variety of inputs. i can provide adequate dietary inputs of calories, fats proteins, carbs etc. What are the equivalent sleep inputs? If they can be defined how do you control them.
As an endurance athlete I should be getting 8-10 hours of sleep a night. I was consistently getting 6-7 hours. these were very sound hours. I would put my head down and fall asleep withing 5 minutes (5 seconds sometimes) and wake up just before my alarm went off. I almost never nap during the day. If I went to bed early I would wake up early, usually after 6-7 hours of sleep. If it was the weekend I would get up and start laundry, or other chores. I might watch TV or read.
I started with my doctor and explained most of this to him and he did not see a problem with my sleeping. He did say that 6 hours was probably not enough but 7 was ok. On the whole he did not see any problems with my sleep habits.
I tried a few things on my own. Going to bed earlier and only a marginal affect. I went to bed earlier only to wake up earlier (again 6-7 hours). It did seem to keep me closer to the 7 hour sleep period. the most surprising thing was giving up caffeine. This had zero affect. It did not change my sleeping one bit. I was off caffeine for a month and it did not change my sleeping one bit.
I finally started to approach like any other training component. If you work at it you will get better at it. The first thing I tried was not getting out of bed as soon as my alarm went off in the morning. When the alarm goes off I turn the radio on low and listen to the news weather etc.. I started just listening for 30 minutes and then getting up and getting ready for work. Now, I sleep the entire 30 minutes. This adds 30 minutes to my sleep. On the weekends I stopped getting up as soon as I woke and made an effort to go back to sleep. Again, at first I was not very successful. Mostly lying awake thinking of the things I needed to get up and do. Each weekend I was able to spend more and more time sleeping. Last Saturday I slept 8.5 hours.
So what is the stupid thing that needs explaining. Well it has to do with the virtue of getting up early. I thought that getting up early was the proper way to live. The stupid thing is that I changed that mentality by approaching sleep as something that needs to be "worked at". Think of a weight lifter who starts with 10 lbs and within a week is lifting 15. Then after a month 30 pounds, a year 100 pounds etc. By approaching sleep as a progression (15 minutes then 30 then an hour etc.) I seem to have removed the stigma of being "lazy". Is that stupid or what. By viewing as something difficult and requiring effort (and it was an effort to stay in bed) I removed feelings of laziness. Kind of dumb? It does seem to be producing the desired results.
Just trying to explain stupid things (to myself)
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