Can I take the last 31 weeks of training and fine tune it in the next 5?
Can I stay calm and keep the intensity where it should be, knowing that I am getting so close?
Can I continue to eat right and stay focused as a new school year starts with a million things on my plate, including coaching 2 soccer teams and helping the high school CC team when I can?
Can I fight through the wind and waves of the Chessapeake Bay on race day, and come out of the water in 1:30?
Can I keep my mouth shut and not swallow a gallon of salt water?
Can I stay within myself on the bike and not red line it?
Can I stay in the present when on the bike?
Can I befriend the wind or at least not let it mess with my head?
Can I go under 6:15 on the bike?
Can I run off the bike?
Can I hold a sub 9:00 MPM pace for 26.2?
Can I handle gels and gatorade this time?
Can I hide any pain or discomfort each time I approach the turnaround and my mom?
Can I turn my mom's tears of worry into my motivation?
Can I encourage each person I see and bounce positive energy off of as many people as possible?
Can I allow the experience to be more powerful then the clock?
Can I dig deeper than I ever have before?
Can I keep my promise to myself and run each of the last 9 miles for a person I love?
If I can do these things, I will be an 11 hour IM finisher.
Can I stay in control of my body after I finish, so I don't upset my daughter again?
Can I use the experience to be a better father, husband, son, brother, friend, teacher, and man?
Saturday, August 22, 2009
Monday, August 17, 2009
Big Miles and Some Pain
September 26 is coming fast. August is always a busy month for me, both physically and mentally. Trying to squeeze every last bit of family time out of the summer is the #1 priority. The greatest thing about teaching is the memories my children will have of all the incredible things we have dove together over the years, because we so much time to spend together. My IM plan has also reached it's peak mileage. This year I have been aware of not overdoing it. I do add mileage and time onto the long bike and runs but this year I did it in smaller increments. So my long rides have been 80, 90, 80, recovery week, and last week my first 100. Runs have been 16, 18, 16, recovery, and now 20 miles.
After Thurssday's 100 miler I felt ready to tackle the IM for real. I stayed aero 90% of the time and did it in a horrible downpour for most of the time. Mental toughness is there for sure. Doing it 3 days after racing all out in an OLY tells me I have the legs to go 140.6 The only problem was some odd pain in my left knee. Nothing major, no swelling and I had just changed out my cleats for a new pair. I couldn't do my long run on Friday so Saturday morning my buddy and I set off for a decently paced 20 miler in the humid 80 degree PA morning. Everything was good until mile 16. We were telling stories, as usual, and I was laughing so hard I believe I pulled a groin. The final 4 miles were progressively harder as my left leg's muscles started to take turns shutting down. Got home and decided to do my 40 minute easy spin on the trainer in the basement and take it real easy. As soon as I pedaled my left knee started barking. It felt like it was out of place. No spinning for me. I stretched and it felt decent. Got my family together and headed to the Y for a quick 30 minute easy swim and some fun. Felt good. Got home, got out of the car, and me left knee was aching. For the 1st time in longer than I can remember, I spent an afternoon on the couch. My wife took the kids shopping for back to school clothes and I chilled out with my dog Utley, Tiger Woods, and a couple of bags of ice.
There was no swelling in my knee but the ice felt great. I popped a few Advil before bed and planned on an easy ride and transition run the next morning if it felt good. Upon waking up I had zero stiffness or pain. AS I was getting ready I checked my cleats. Sure enough, the left cleat had moved over a cm to the right form it's previous position. Silver sharpy outline on the bottom of shoes are magic. I moved it back, got on the bike and it was like a Dr. snalled my knee back into proper alignment. That simple. Had a great ride and transition run. Felt almost no effects from the previous day's 20 miler. Time to do it all over again this week.
After Thurssday's 100 miler I felt ready to tackle the IM for real. I stayed aero 90% of the time and did it in a horrible downpour for most of the time. Mental toughness is there for sure. Doing it 3 days after racing all out in an OLY tells me I have the legs to go 140.6 The only problem was some odd pain in my left knee. Nothing major, no swelling and I had just changed out my cleats for a new pair. I couldn't do my long run on Friday so Saturday morning my buddy and I set off for a decently paced 20 miler in the humid 80 degree PA morning. Everything was good until mile 16. We were telling stories, as usual, and I was laughing so hard I believe I pulled a groin. The final 4 miles were progressively harder as my left leg's muscles started to take turns shutting down. Got home and decided to do my 40 minute easy spin on the trainer in the basement and take it real easy. As soon as I pedaled my left knee started barking. It felt like it was out of place. No spinning for me. I stretched and it felt decent. Got my family together and headed to the Y for a quick 30 minute easy swim and some fun. Felt good. Got home, got out of the car, and me left knee was aching. For the 1st time in longer than I can remember, I spent an afternoon on the couch. My wife took the kids shopping for back to school clothes and I chilled out with my dog Utley, Tiger Woods, and a couple of bags of ice.
There was no swelling in my knee but the ice felt great. I popped a few Advil before bed and planned on an easy ride and transition run the next morning if it felt good. Upon waking up I had zero stiffness or pain. AS I was getting ready I checked my cleats. Sure enough, the left cleat had moved over a cm to the right form it's previous position. Silver sharpy outline on the bottom of shoes are magic. I moved it back, got on the bike and it was like a Dr. snalled my knee back into proper alignment. That simple. Had a great ride and transition run. Felt almost no effects from the previous day's 20 miler. Time to do it all over again this week.
Wednesday, July 15, 2009
Toughness and Inspiration
Things were going well. Extremely well. Last week's highlight was a 70 mile ride in which I stayed aero for 95% of the time. Other than some chafing and general buttocks discomfort I felt great. The next day I was running with a friend and I locked my keys in my car. I have never done that before. We returned early so I could call my wife to meet me before she left for work, then we could finish the run. My wife answered and said thank God you called, they ambulance just took your dad to the hospital, he had another heart attack. At the hospital the Dr. told us it may or may not have been a heart attack but we have a serious situation. If it required surgery, well, not an option any longer. Why not? Here is the quick summary:
1. Major heart attack in 1973.
2. Triple bypass surgery in 1982.
3. Quintuple bypass surgery in 1990.
4. Heart attack in November of 2003. Emergency surgery in D.C. after being flown by helicoptor to open an artery that was about to collapse.
5. Heart attack on Christmas Eve of 2003. Told he must have a new heart, can't have one because he is a poor candidate, and he has 6 months to live. Pacemaker and Defribulator put in his chest. New Dr. at U of Penn disputes the 6 months.
I am a mess and my dad is the pillar of strength. As usual. Smiling. We will find a way. My sister convinces him to get to U of Penn where they are not afraid to go experimental. Spent the last week losing my mind thinking he my not come home this time. Yesterday walked around Philly thinking I might have a heart attack waiting for the test results to determine the extent of the damage. The best news possible came back. No surgery, no major damage, but the narrowing is worse, and the heart is only at 25%. Which is not good, but all can be improved with new medications and increases in old. And he has to lose 30 lbs. Wheeeeww! I can breathe again.
Of all my friends I can think of none that are lucky enough to have the relationship I have with my dad. We have always done things together and still do. He goes with me to Boston. He goes to Quakerman with me. He was the 1st one to greet me at my Ironman. Of course he had to be away from everybody so they couldn't see him crying. I couldn't have asked for a greater dad or a man I could truly say is my hero. He is the toughest man alive. Nothing gets him down. Nothing stops him from wanting to live and share his life with others. He regularly makes people cry at church when he gives homilies. At a Catholic church no less! The nurses hugged him when he left this morning. The lady that cleans the rooms told us what a joy he is. How lucky have I been to have 40 years with him.
One thing he has taught me is you can turn a negative into a positive. I will take this situation and use it to fuel me from now to the finish line in September. Things were going great to this point. Now I am on a greater mission. I will go under 12 hours. I ran a marathon for him in 2003. Now I will go 140.6 for him and will use his inspiration to push through barriers that stopped me last time. And most importantly, he will be there again, by himself, in the corner of the track, waiting to be the 1st to congratulate me and tell me he loves me.
1. Major heart attack in 1973.
2. Triple bypass surgery in 1982.
3. Quintuple bypass surgery in 1990.
4. Heart attack in November of 2003. Emergency surgery in D.C. after being flown by helicoptor to open an artery that was about to collapse.
5. Heart attack on Christmas Eve of 2003. Told he must have a new heart, can't have one because he is a poor candidate, and he has 6 months to live. Pacemaker and Defribulator put in his chest. New Dr. at U of Penn disputes the 6 months.
I am a mess and my dad is the pillar of strength. As usual. Smiling. We will find a way. My sister convinces him to get to U of Penn where they are not afraid to go experimental. Spent the last week losing my mind thinking he my not come home this time. Yesterday walked around Philly thinking I might have a heart attack waiting for the test results to determine the extent of the damage. The best news possible came back. No surgery, no major damage, but the narrowing is worse, and the heart is only at 25%. Which is not good, but all can be improved with new medications and increases in old. And he has to lose 30 lbs. Wheeeeww! I can breathe again.
Of all my friends I can think of none that are lucky enough to have the relationship I have with my dad. We have always done things together and still do. He goes with me to Boston. He goes to Quakerman with me. He was the 1st one to greet me at my Ironman. Of course he had to be away from everybody so they couldn't see him crying. I couldn't have asked for a greater dad or a man I could truly say is my hero. He is the toughest man alive. Nothing gets him down. Nothing stops him from wanting to live and share his life with others. He regularly makes people cry at church when he gives homilies. At a Catholic church no less! The nurses hugged him when he left this morning. The lady that cleans the rooms told us what a joy he is. How lucky have I been to have 40 years with him.
One thing he has taught me is you can turn a negative into a positive. I will take this situation and use it to fuel me from now to the finish line in September. Things were going great to this point. Now I am on a greater mission. I will go under 12 hours. I ran a marathon for him in 2003. Now I will go 140.6 for him and will use his inspiration to push through barriers that stopped me last time. And most importantly, he will be there again, by himself, in the corner of the track, waiting to be the 1st to congratulate me and tell me he loves me.
Wednesday, June 10, 2009
Rolling
One of the major perks to be a teacher is having 9 weeks of summer to do with as I please. I used to work boring, low-paying jobs but now I get to pretend I am a pro triathlete. It really helped with my 1st IM training 2 years ago and so far week one of summer has been great.
The middle of May through the present has been the opposite of April. I feel smooth, efficient, powerful, and fast. My track times are approaching what they used to be when I trained solely for running races. I PR'd at the Black Bear Sprint last week, and even placed third in my age-group. Yesterday I hammered 30 miles on the bike and ran for an hour with a 30 minute tempo run thrown in. I felt like I could have done it all over again when I got home. My swim times are even coming down a bit. I don't want to jinx myself, but this has been great. Other than the daily core exercises and some full body weight training movements done over the winter, I don't have an explanation for the increase in performance. Now the key is to not overdo it.
The middle of May through the present has been the opposite of April. I feel smooth, efficient, powerful, and fast. My track times are approaching what they used to be when I trained solely for running races. I PR'd at the Black Bear Sprint last week, and even placed third in my age-group. Yesterday I hammered 30 miles on the bike and ran for an hour with a 30 minute tempo run thrown in. I felt like I could have done it all over again when I got home. My swim times are even coming down a bit. I don't want to jinx myself, but this has been great. Other than the daily core exercises and some full body weight training movements done over the winter, I don't have an explanation for the increase in performance. Now the key is to not overdo it.
Tuesday, May 19, 2009
SetBacks
It's been a long time between posts. Life has thrown some obstacles in the way of training but hopefully all will go smoothly from here.
Things were going great through the end of March. I turned 40 and felt great. Shortly after I reaggravated a back injury that I thought was gone forever. I was able to train moderately, but nothing like I was supposed to do. For almost 3 weeks I had zero power on the bike or run and was unable to swim more than a few laps. The only positive is that I kept the ab challenge going. 150 straight days is coming this week and I plan on continuing the entire year.
I was back on schedule by the end of April and feeling stiff but strong. May started with my wife finishing a degree. This means class every M,T,W,Th from 4-8. Finding time to train has become difficult. The bike and run are right on schedule but it is almost impossible to find time to swim.
On the bright side, having to scramble to get on the trainer or get out for a run ramped up my motivation to get out and train. I have a sprint tri in 2 weeks and am lucky enough to be heading up to the mountains for a few days this week. High altitude (not really) bike and run training with moster hills. I can't wait.
Things were going great through the end of March. I turned 40 and felt great. Shortly after I reaggravated a back injury that I thought was gone forever. I was able to train moderately, but nothing like I was supposed to do. For almost 3 weeks I had zero power on the bike or run and was unable to swim more than a few laps. The only positive is that I kept the ab challenge going. 150 straight days is coming this week and I plan on continuing the entire year.
I was back on schedule by the end of April and feeling stiff but strong. May started with my wife finishing a degree. This means class every M,T,W,Th from 4-8. Finding time to train has become difficult. The bike and run are right on schedule but it is almost impossible to find time to swim.
On the bright side, having to scramble to get on the trainer or get out for a run ramped up my motivation to get out and train. I have a sprint tri in 2 weeks and am lucky enough to be heading up to the mountains for a few days this week. High altitude (not really) bike and run training with moster hills. I can't wait.
Sunday, March 15, 2009
Challenge Completed
In planning my training this time I wanted to make sure I upped the intensity in some of my workouts, especially with the preseason lifting and core. The way for me to do this is to set up a personal challenge. I only lift twice a week, so I need to waste no time and trash my legs, shoulders, and back in 45 minutes. I have been ending my sessions with non-stop full body movements like deadlifts into squats w/ dumbells, pushups with 50lb. dumbells into a deadlift into a clean and press movement, and burpees w/2 legged jumps, and burpees w/pullups.
I was amazed at how hard these were. I made a challenge of 50 reps of burpees, which is a pushup in which you jump back up to a standing position after each rep, with a wide grip pullup each time as my ultimate strength training goal. I did it a week ago and felt good except for some hand pain. I got the idea in my head that 100 reps would be taking it to my limit of physical and mental stress. So of course, I had to give it a shot. It was tough and my hands have hurt for 3 days, but I did it. Non-stop, except a few seconds to wipe the sweat off my face, it took me 19 minutes. I had an actual puddle of sweat underneath me when I was done. Awesome feeling. I then jumped on the treadmill and ran an 8 minute cool down mile, which felt like I was walking.
I was amazed at how hard these were. I made a challenge of 50 reps of burpees, which is a pushup in which you jump back up to a standing position after each rep, with a wide grip pullup each time as my ultimate strength training goal. I did it a week ago and felt good except for some hand pain. I got the idea in my head that 100 reps would be taking it to my limit of physical and mental stress. So of course, I had to give it a shot. It was tough and my hands have hurt for 3 days, but I did it. Non-stop, except a few seconds to wipe the sweat off my face, it took me 19 minutes. I had an actual puddle of sweat underneath me when I was done. Awesome feeling. I then jumped on the treadmill and ran an 8 minute cool down mile, which felt like I was walking.
Saturday, March 14, 2009
Perfect Run
Last Sunday morning was one of those perfect days that make the endurance life style seem so worth it. I was in State College with my dad for the Big 10 Wrestling Championships. We were staying about 3 miles off campus. I woke up early to get in a 9 mile run. The weather was a perfect 55 degrees with really low but sporadic rain clouds. I headed from the hotel towards a wooded area with a golf resort. After running for 20 minutes through some hilly and beautiful roads I saw a sign for the airport. I headed in that direction. The woods thinned out eventually and I came upon a preserved one-room school house. I decided to wait to look through the windows until I turned around. A few minutes later the wood ended and the view above appeared to my right. Mount Nittany, except it had the coolest rainclouds on both sides of it. I had to stop for a few minutes and take it in. The run back was awesome as was the schoolhouse. I ran for 70 minutes and it felt like I wasn't even trying. It energized me for the whole day.
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