So here it is before me. My first century ride ever. My legs are trashed but my mind is right. I am so looking forward to seeing what a long, real long bike ride is about. I have been excited about this ride for a while and usually am when it comes to big training events. Even though the pace will not be "race pace" it is things like this that I live for. I guess this is why I am constantly looking for newer, bigger challenges. This is the stuff that I live for.
Like I said this ride will not be anywhere near as hard (or as long) as the Ironman and certainly will not be followed up by a marathon, however I really look forward to the unknown. Having these events on the schedule are what gets me out of bed at 4:45 on a Monday morning for two rides before work. These are the events that make the 20 mile long runs on Sunday mornings on a hotel treadmill bearable. Bottom line is that this is what everyone needs in their life. It may not be a century or an Ironman for everyone. But people need something that motivates them to be better at something.
My wife and I watch the Biggest loser and time after time it always comes down to the fact that these people buy into the plan and decide to go for it. The people that give up and quit are the ones who don't go all in. Century rides and Ironman races aren't possible unless you really want it. In fact nothing that is worth getting comes without a price. And it's not until people buy into this philosophy that they become the person they are destined to be. Destiny might be a strong word choice here, maybe becoming a complete, happy person would be more appropriate. Anyway you look at it, once you find that one thing that gets you out of bed on the coldest of mornings or without the least bit of hesitation grab a hold and don't let go. Become that person, make it part of who you are. You have to put it all out there for it to pay off and win lose or draw you will be a better, happier person for it. So with that I am off to pack my bag and prep my bike for a good 7 to 8 hour ride tommorrow. Why? because I could not imagine doing anything else.
Thursday, May 26, 2011
Wednesday, May 18, 2011
The real Ironman
More and more as I get further along in my Ironman Lake Placid training I come to the realization that Ironman isn't about the long swims, bikes, and runs. It is about time management and the journey of getting to that start line on July 24th. Working two jobs, looking after a energetic puppy, doing 90% of the work on my addition, and maintaining what I can of a social life is the real difficult part. Give me 3 hours to go out for a 20 mile run any day of the week and you will not hear me complain. The real challenge is making time for that 20 miler and the long mid week bike rides. The short sessions are the ones that are easy to work into an overloaded schedule. However when the schedule says 2.5 hour bike on a Monday that is when ones resolve is put to the test.
They always say that it is the journey not the destination and that is never more evident than in training for an Ironman. At times I don't even feel like I am training for an Ironman. Recovery has been great and I have seamlessly gone from session to session really looking forward to each. However the last couple weeks as we are getting closer to finishing the addition and me heading back to work my time management has been put to the test. Every hour training is one less for me to do other things and lately the guilt has been somewhat present. I say somewhat because this is something I choose to do with the support of my wife and I view training as studying the for the exam. I have to be prepared on that day or I have not given myself or those who support me a fair shake. This Journey is much more that me doing a race, it is also a way of quietly doing what I believe anyone can do if they put their mind to it. Sure I selfishly make time to train when sometimes other things can be more pressing however I take great pride when what I do inspires someone close to me to get out their and do something they never thought possible. Whether it be a 5k run/walk or a full fledged marathon their is something to be said for setting a goal and seeing it through to the end.
The Ironman is 67 days away but already I feel confident that my day will go well. And if it does not then it won't be the first time that in training or during a race that I will have faced adversity and have had to overcome it. The tough days come in training and racing but it's how you deal with them is what really defines success. In 9 and 1/2 weeks all those Monday long rides, double sessions on Tuesdays and back to back weekends with 20+ mile runs will all payoff as I enter the finishers chute at IM Lake Placid.
They always say that it is the journey not the destination and that is never more evident than in training for an Ironman. At times I don't even feel like I am training for an Ironman. Recovery has been great and I have seamlessly gone from session to session really looking forward to each. However the last couple weeks as we are getting closer to finishing the addition and me heading back to work my time management has been put to the test. Every hour training is one less for me to do other things and lately the guilt has been somewhat present. I say somewhat because this is something I choose to do with the support of my wife and I view training as studying the for the exam. I have to be prepared on that day or I have not given myself or those who support me a fair shake. This Journey is much more that me doing a race, it is also a way of quietly doing what I believe anyone can do if they put their mind to it. Sure I selfishly make time to train when sometimes other things can be more pressing however I take great pride when what I do inspires someone close to me to get out their and do something they never thought possible. Whether it be a 5k run/walk or a full fledged marathon their is something to be said for setting a goal and seeing it through to the end.
The Ironman is 67 days away but already I feel confident that my day will go well. And if it does not then it won't be the first time that in training or during a race that I will have faced adversity and have had to overcome it. The tough days come in training and racing but it's how you deal with them is what really defines success. In 9 and 1/2 weeks all those Monday long rides, double sessions on Tuesdays and back to back weekends with 20+ mile runs will all payoff as I enter the finishers chute at IM Lake Placid.
Tuesday, May 3, 2011
Recovery is the key
So after 3 months of "Ironman" training I am finally getting how important recovery is. Include in that nutrition, rest, active recovery, and supplements and you have the part of Ironman training that is rarely discussed. Sure it pops up from time to time on blogs and various websites but I almost believe it is something you really need to figure out for yourself. It has taken me 3 months to realize that yes I can go out and nail a 20 mile run at 8 min/mi pace and then go out in the yard and work all day, but the end result of that is a buildup of fatigue that simple isn't going away. Every week the fatigue and muscle damage builds and builds until eventually it will get harder to hit my paces and my body will break down. All this has been a good lesson to learn, especially 3 months out from my A race. Any later and it would have no doubt had a major effect on my race.
1) Nutrition- Make sure you are getting plenty of quality calories from fruit, vegetables, and all the major food groups. A well rounded nutrition plan eliminates the need for a multi-vitamin and keeps your energy levels where they need to be to accomplish your training goals.
2) Rest- Short nights of sleep will drive your motivation to train in the ground. You will constantly be chasing that "fresh" feeling, using things like Red Bull and caffeine. Not to say these things can't be a great training aid and used occasionally to boost performance, but relying on them to just get through a training session is a sure sign that you need rest. Aim for at least 8 hours and remember to elevate your legs whenever possible for as long as possible.
3) Active Recovery- This is one of those things that is not for everyone but I feel is real important in keeping you in the game. I need to do something every day to feel connected to the training. If I miss a swim and go for any length of time without getting in the pool I seemingly forget how to swim. I know this is not true but this is how I feel. So even something as simple as a 15 to 20 swim on a off day can make me feel refreshed. They are no pressure sessions with not set goals but keep the body in tune with training. In my opinion a run can never be active recovery. Running is too taxing on the body and for most people the run is the biggest mental task of the 3 sports involved with training.
4) Supplements- This can be the key to putting together all the principles discussed above. Supplements are just that, an additional boost to ones training and aids in recovery of cells and muscles. I have used tons of different supplements for all different sports and have always felt they were a huge part of any plan. Supplements can be abused and they should not be relied on to be the end all be all. But make no mistake a good supplement, produced by a solid company can be huge in aiding in recovery. I would never recommend someone take a multi vitamin because I firmly believe these things should come from a well rounded nutritional plan, but things like Amino Acids, and electrolytes are things that one can not get from diet alone. The addition of these supplements combined with a well rounded diet is the key to success.
Bottom line is that all of these things need to be practiced on a daily basis in some form. From here on out I am making every effort to a) have well rounded nutrition b) rest my legs whenever and wherever I can c) keep my recovery sessions easy and light while working on good form and d) regular use of supplements to aid in recovery. All the swim, bike, and runs are nothing without practicing these additional principles.
1) Nutrition- Make sure you are getting plenty of quality calories from fruit, vegetables, and all the major food groups. A well rounded nutrition plan eliminates the need for a multi-vitamin and keeps your energy levels where they need to be to accomplish your training goals.
2) Rest- Short nights of sleep will drive your motivation to train in the ground. You will constantly be chasing that "fresh" feeling, using things like Red Bull and caffeine. Not to say these things can't be a great training aid and used occasionally to boost performance, but relying on them to just get through a training session is a sure sign that you need rest. Aim for at least 8 hours and remember to elevate your legs whenever possible for as long as possible.
3) Active Recovery- This is one of those things that is not for everyone but I feel is real important in keeping you in the game. I need to do something every day to feel connected to the training. If I miss a swim and go for any length of time without getting in the pool I seemingly forget how to swim. I know this is not true but this is how I feel. So even something as simple as a 15 to 20 swim on a off day can make me feel refreshed. They are no pressure sessions with not set goals but keep the body in tune with training. In my opinion a run can never be active recovery. Running is too taxing on the body and for most people the run is the biggest mental task of the 3 sports involved with training.
4) Supplements- This can be the key to putting together all the principles discussed above. Supplements are just that, an additional boost to ones training and aids in recovery of cells and muscles. I have used tons of different supplements for all different sports and have always felt they were a huge part of any plan. Supplements can be abused and they should not be relied on to be the end all be all. But make no mistake a good supplement, produced by a solid company can be huge in aiding in recovery. I would never recommend someone take a multi vitamin because I firmly believe these things should come from a well rounded nutritional plan, but things like Amino Acids, and electrolytes are things that one can not get from diet alone. The addition of these supplements combined with a well rounded diet is the key to success.
Bottom line is that all of these things need to be practiced on a daily basis in some form. From here on out I am making every effort to a) have well rounded nutrition b) rest my legs whenever and wherever I can c) keep my recovery sessions easy and light while working on good form and d) regular use of supplements to aid in recovery. All the swim, bike, and runs are nothing without practicing these additional principles.
Thursday, April 28, 2011
Less than 3 months
Well everything has been crazy lately and I completely missed the 90 day countdown for Lake Placid. It just got really, really, real and I couldn't be happier. Training has gone very very well. I almost said surprisingly but so far the volume has been right about what I was putting in for my last 3 half Ironmans. That being said I am awaiting my next block of workouts from coach Beth and not really sure what to expect. I would think bike volume is gonna go through the roof and run and swim volume will have about a 10% increase. I think my base is really solid and I will be able to handle all the distances that Ironman throws at you, now the key is learning to pace the race, nail the nutrition and achieve my two major goals for the race.
The pacing will come with longer bricks and a solid race day at Rev3 Quassy. The nutrition has been a work in progress and is being assisted with great products by Base performance supplements, Odwalla bars and drinks, and of course using Ironman perform which will be on the course come race day. As for my race day goals, they are sub 12 hour overall time and to run the marathon portion in under 4 hours. Sub 12 was always a goal from day one and I feel it is really achievable with all the work I have put in. As for a sub 4 hour marathon, this goal came about from a article in Triathlete magazine that said only 10% of Ironman finishers are able to do this. And while I think a sub 12 hour time is very credible it would be the icing on the cake to nail both of these goals.
Heading into the last weekend of this block and think this is gonna be the first really nice weekend that I can bike and run outside. On tap is a 3k swim on Friday, 2 hours steady bike on Sat and finish it off with a 16 mile run at 8:10 avg pace on Sunday.
“Excellence is not a singular act, but a habit. You are what you repeatedly do.”
The pacing will come with longer bricks and a solid race day at Rev3 Quassy. The nutrition has been a work in progress and is being assisted with great products by Base performance supplements, Odwalla bars and drinks, and of course using Ironman perform which will be on the course come race day. As for my race day goals, they are sub 12 hour overall time and to run the marathon portion in under 4 hours. Sub 12 was always a goal from day one and I feel it is really achievable with all the work I have put in. As for a sub 4 hour marathon, this goal came about from a article in Triathlete magazine that said only 10% of Ironman finishers are able to do this. And while I think a sub 12 hour time is very credible it would be the icing on the cake to nail both of these goals.
Heading into the last weekend of this block and think this is gonna be the first really nice weekend that I can bike and run outside. On tap is a 3k swim on Friday, 2 hours steady bike on Sat and finish it off with a 16 mile run at 8:10 avg pace on Sunday.
“Excellence is not a singular act, but a habit. You are what you repeatedly do.”
Tuesday, December 8, 2009
Mind Over Matter
Success in fitness is a mind game. Plain and simple. Control your mind or it will control you. You need to learn to use many different techniques in order to achieve this but this is the key success. I consider myself blessed with a positive mindset and a never quit attitude but it was not always this way. It took yours of small successes in life and fitness to believe that anything was possible. And believe me anything is possible if you put your mind to it.
Two recent stories of personal courage, sacrifice, and determination have caught my attention in recent months.
http://today.msnbc.msn.com/id/34325633/ns/today-today_people/
http://today.msnbc.msn.com/id/21020571/ns/us_news-life/
Both of these stories show that we can push our minds to incredible feats when and if we need to or want too. These people found them selves in extraordinary circumstances and had to reach new heights in the mind game. This may be cases of extreme examples however when put into context they show that we can achieve what we never thought possible. A saying that I always believed to be true is that the mind will give up long before the body. The keys to controlling the mental aspect of training is the key in the pursuit of perfection.
First you need to believe what you are doing is possible. Millions of people have run marathons so to say you "can't" run a mile is not true. Second you need to accept challenges and commit to hitting them head on regardless of how tough it may seem. Know that if you enter a race or do a workout that those same things have been accomplished by many others before you. Next you need to visualize success and what that feels like. Go on Youtube and search extraordinary feats that will motivate you for future workouts. Finally realize that what you are doing is the right thing and that while you will not live for ever you want to live your life healthy and happy.
I truly believe that most people do not accomplish what they can in life because they don't believe in themselves. Take challenges that are put before you, and extend beyond your comfort zone to tackle ones that you put before yourself.
“[Luke:] I can’t believe it. [Yoda:] That is why you fail.”
Two recent stories of personal courage, sacrifice, and determination have caught my attention in recent months.
http://today.msnbc.msn.com/id/34325633/ns/today-today_people/
http://today.msnbc.msn.com/id/21020571/ns/us_news-life/
Both of these stories show that we can push our minds to incredible feats when and if we need to or want too. These people found them selves in extraordinary circumstances and had to reach new heights in the mind game. This may be cases of extreme examples however when put into context they show that we can achieve what we never thought possible. A saying that I always believed to be true is that the mind will give up long before the body. The keys to controlling the mental aspect of training is the key in the pursuit of perfection.
First you need to believe what you are doing is possible. Millions of people have run marathons so to say you "can't" run a mile is not true. Second you need to accept challenges and commit to hitting them head on regardless of how tough it may seem. Know that if you enter a race or do a workout that those same things have been accomplished by many others before you. Next you need to visualize success and what that feels like. Go on Youtube and search extraordinary feats that will motivate you for future workouts. Finally realize that what you are doing is the right thing and that while you will not live for ever you want to live your life healthy and happy.
I truly believe that most people do not accomplish what they can in life because they don't believe in themselves. Take challenges that are put before you, and extend beyond your comfort zone to tackle ones that you put before yourself.
“[Luke:] I can’t believe it. [Yoda:] That is why you fail.”
Sunday, November 29, 2009
Learning the game
"If you are failing to plan, you are planning to fail."
In my opinion having a plan is the most effective way to succeed at anything. If you do not have a plan, I guarantee you will fail. It is so simple, but people consistently do not come up with a plan before they start a exercise program. Successful people do not just take life as it comes and try something here and there and hope it works. That is a recipe for not reaching your true potential. Even the slightest plan can up your odds of succeeding. You must have a direction of travel if you are going to reach your destination.
I respect my father and what he has accomplished as a runner in his time. However in talking to him more and more about the sport of running it is clear he never had a plan. And by never having a plan he probally never reached his full potential. Now the outsider looking in would say that I am crazy. My father was consistently in the top ten of all the local races he ran for a good number of years. Could he have gotten to the podium with better planning? I believe that although he was not a Olympic caliber runner his drive and determination took him only so far. With knowledge of proper training techniques and laying out a plan for a entire season he could have peaked for certain races and cracked the top three.
"In war, you win or lose, live or die - and the difference is just an eyelash." Douglas MacArthur
This quote from our countries most famous General speaks of the difference between success and failure. A plan can be that eyelash that is the difference. Obviously MacArthur's quote is in relation to war but the comparison to life and death can be applied to a fitness program. Having a plan of attack applies to both war and fitness. Plans can be as simple as, attempt to fun for 10 minutes 4x a week or as elaborate as qualify for the Boston Marathon. Either way you have to have direction or more often then not you will find yourself straying. Also included in a plan it is not a bad idea to write down how your workouts are going so you can look back and track your progress.
Bottom line is that in the pursuit of perfection we are only accountable to ourselves and no one else. If you are not honest with yourself then you will not be honest with those around you. So do yourself a favor and plan ahead and set goals (some that are easy and some that are a stretch) and hold yourself accountable. Also be sure to track your progress in some way so even small hurdles can be looked back on and considered successes.
In my opinion having a plan is the most effective way to succeed at anything. If you do not have a plan, I guarantee you will fail. It is so simple, but people consistently do not come up with a plan before they start a exercise program. Successful people do not just take life as it comes and try something here and there and hope it works. That is a recipe for not reaching your true potential. Even the slightest plan can up your odds of succeeding. You must have a direction of travel if you are going to reach your destination.
I respect my father and what he has accomplished as a runner in his time. However in talking to him more and more about the sport of running it is clear he never had a plan. And by never having a plan he probally never reached his full potential. Now the outsider looking in would say that I am crazy. My father was consistently in the top ten of all the local races he ran for a good number of years. Could he have gotten to the podium with better planning? I believe that although he was not a Olympic caliber runner his drive and determination took him only so far. With knowledge of proper training techniques and laying out a plan for a entire season he could have peaked for certain races and cracked the top three.
"In war, you win or lose, live or die - and the difference is just an eyelash." Douglas MacArthur
This quote from our countries most famous General speaks of the difference between success and failure. A plan can be that eyelash that is the difference. Obviously MacArthur's quote is in relation to war but the comparison to life and death can be applied to a fitness program. Having a plan of attack applies to both war and fitness. Plans can be as simple as, attempt to fun for 10 minutes 4x a week or as elaborate as qualify for the Boston Marathon. Either way you have to have direction or more often then not you will find yourself straying. Also included in a plan it is not a bad idea to write down how your workouts are going so you can look back and track your progress.
Bottom line is that in the pursuit of perfection we are only accountable to ourselves and no one else. If you are not honest with yourself then you will not be honest with those around you. So do yourself a favor and plan ahead and set goals (some that are easy and some that are a stretch) and hold yourself accountable. Also be sure to track your progress in some way so even small hurdles can be looked back on and considered successes.
Saturday, November 28, 2009
Genetic Potential
"You may have the genetic potential for being a champion athlete, but if you live a lifestyle of overeating and no exercise you are unlikely to achieve that potential."
So I am at the gym yesterday doing some strength training and somehow I started to think of this topic. Obviously it was not just a random thought but one that had been brewing in one form of another for some time. Usually these things come to me on longer runs when I skip the ipod and just let my mind run free. However this one was more based on some stuff I have seen and experienced recently. Yesterday on another blog of a popular professional triathlete that I follow she posted a picture of her first Ironman finish. For those that don't know the Ironman is a 2.4 mile swim, followed by a 112 mile bike, and culminating in a 26.2 mile run, oh and then you get to brag for the rest of your life or so the saying goes. Well it was a picture from her first Ironman and this Sunday she will be competing in her 40th Iron distance event. Their were actually two pictures when from then and one from now. What a difference in body makeup between the two pictures. Anyone whom saw the current picture would say oh she probably always was a skinny minny growing up (she was a collegiate swimmer at USC) no surprise now that she is a top professional athlete. Well it would not be further from the truth. Not to say she was fat or clearly out of shape in the first picture but the comparison of the two is a clear indicator of what she has earned over the last few years of making her self into a professional athlete.
I always have this talk with my little brother about how if I knew then what I know now I could have been something alot different then I am now. I use this as motivation for him to make the effort now to realize his potential before it is too late. Now don't get me wrong for the most part I would change nothing in my life. I have my dream job, a wonderful fiance, everything materialistic I could ever need and live a fairly comfortable life. However in the athletic aspect of life I could have had greater success than I achieved. Now that doesn't mean I have some grand illusion that I could have been a professional athlete or something like that but I know that I never reached my ultimate potential. Also limiting me was the fact that I never ventured out of my comfort zone and tried other sports besides baseball. I played baseball almost exclusively and looking back sure I could have gone further with the sport (i.e. college) if I had worked harder, realistically I just was not a top baseball player. However I do feel that other sports were more geared to my "genetic potential" than baseball.
Alas it never came to fruition and I never ventured out of my comfort zone to try other sports. Now I try to teach him that although we all have a genetic ceiling that may limit us to a certain degree and that most of us will never come close to what we could truly achieve. Whether it be a weight issue or simply a time constraint we need to push ourselves beyond what we believe possible if we want to achieve greatness. Greatness is not always what you believe it to be either. I personally will probably never win a road race or a triathlon (unless nobody shows up) but I will always be in the top 20% of those races in which I compete. Genetically I am not built as a "runner or triathlete" but I guarantee within the next few years, with me putting my all into this sport I may crack the top 10%. However that does not mean I am a failure or that I do not put as much work into it as the next guy. It just means that greatness or "winning" is not the same for all of us. Watch the biggest loser TV show and you will see how people transform their lives, simply by being shown that what they thought was their limit is not their limit at all. I realize I will never be perfect (it is genetically impossible) but that does not stop the pursuit of perfection.
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