So with the taper going into my first "A" race this year, I haven't really had much that I've felt like writing about. Running today, my mind started to roam. I started thinking about something that Shawn Wallace said to me about swimming and it seemed to lead me down this road.
I don't know if there is real value to my observations. I am not a pro or a Phd, but I am going to throw out some of the things that I have picked out as I have continued to push toward my goal of becoming an Ironman. I don't think Runner's World will be calling me to do a column, but I do think there might be something here worth talking about. If you are a doctor or scientist, you will not be happy with this post. People, you have been warned!
1. Your brain is like 99.98% of the people on the planet. Your brain will do the minimum that is required to get by. Does this sound cynical? Maybe, but if you look at the people you work with and their production, for the most part they are probably doing exactly what is asked of them by their supervisor or less. Your brain is exactly the same way (but for different reasons). Your brain's primary job is to make sure that you survive. Survival includes among other things, using the minimum amount of energy to conserve for the times when you as a hunter/gatherer are not hunter/gathering, flight from things that might hurt you and finding shelter. Also avoiding pain, because pain means something not pleasant is happening to you and the brain does not like that. Running always means burning calories and often includes some kind of pain to a varying degree. In short, your brain is like a limiter on a golf cart: for those that have done it, we know that life is so much more fun when you remove the limiter. (Please don't try to remove your brain!)
2. It's 90% mental, with the other 10% being mental. Ray Zahab made this comment in the movie Running the Sahara. For me, this was an epiphany along the lines of when my 8th grade Chemistry Teacher announced that in life, there is no free lunch. Simply genius!
Someone with the desire could write an entire book just on this point. I will not write that book here, but I will say that I believe that almost all physical limitations are based in the mind. In short, I believe that your body will tolerate just about any stress that you force upon it if the mind is in agreement with that action. You can develop the physiological ability to run a marathon without running anywhere near that distance. Most experts I have read or heard interviewed agree that a person running 30 miles a week can run a marathon just fine. So that would mean 6 miles a day, 5 days a week will give you the physical base. Scientists would argue that long distance runs are necessary to strengthen tendons and ligaments against the pounding your legs and feet will take. I would argue that what you are really developing with long distance runs is the training of the mind, slowly and over a period of time, that the body will physically tolerate the time and distance needed to run the marathon. We are conditioning the mind that we are capable of the effort and building that confidence.
Yes, physical conditioning matters, but the real key to success or failure is in the mind.
3. Exercise is itself an exercise in causality. We will call Jeff's corollary to this statement: the quality of the effort is directly linked and equal to the quality of the result achieved. However, the highest quality is not necessarily in the maximum intensity of physical effort. Often, the opposite is true.
4. To go faster, increase cadence, not power. Big muscle movements use much more energy, give you less balance and control and are sustainable for relatively short periods of time. Smaller muscle movements are completely the opposite in every regard. 'Nuff said.
5. All pain is not the same. If you push yourself to barriers, whether it be in speed or distance, you are going to experience pain, period. I think that time and mileage allow the thoughtful runner to analyse and interpret pain on the fly and decide the nature of the pain and how it needs to be addressed. I would stress though that if you are not able to interpret whatever pain you are feeling, you should stop immediately.
6. For longer distance events, volume is the most important thing. See #2 above. You need to spend time on the road to both increase your mental confidence that you can make the distance that you are trying to achieve and give yourself a chance to get comfortable with whatever discomforts your body may dish back to you. Longer distance is not about speed, it's about time invested.
7. Break things down into something manageable (work backwards from the finish). I take the total length of the objective (whether it be a training run or a race) and break things down into smaller sections, working from the finish back to the start. The number of times I break the run down depends on where I am at mentally. If I need to, I will continue to break the run down on the fly. In difficult moments, I have been to the point of thinking, "I will just run to the next corner..."
Smaller goals are both easier to visualize and achieve. They help to build confidence and make the time move along. If you are breaking down mentally, eliminate time goals and work on reaching landmarks that you can see. Forget pace and focus on trying to salvage your form.
8. Get your ass out the door. Your brain is in self preservation mode and will give you 47 reasons why you should not go running. Running requires energy and energy should be rationed for moments of crisis. Who knows when the next meal is going to come along after all? There is also a direct correlation for your brain: the more difficult the run (i.e: hard intervals), the more urgent the need not to do it. In short, sweep aside all excuses for why you shouldn't run and just get it done. Guaranteed you will feel better about everything after you get the run in, you will build confidence, develop positive habits and help to train the brain that running is not the end of your world. Hell Mr. Brain, you might even like it!
9. Be the slowest guy on the block. In short, run with people who are better than you. Yes, you will get dropped on the first hill. Yes, you will be frustrated and lonely. Yes, you will be huffing and puffing your exhausted self back to the finish and everyone will be leaving after the post run chit-chat. While it sounds miserable, what I will say is that it will make you a better runner because it will force you to challenge yourself in ways that you normally won't in a solo run. Friends also work nicely for peer pressure. When you are finally able to hang for at least a portion of the run because your skills have improved, try to watch the form of the better runners and learn. Confidence and skill improve over time.
10. Have a plan and stick to it. Definitely key to have a specific goal for every run. Speed, endurance, perceived effort training, etc. Whatever it is, the effort in the run should be focused on achieving that goal and don't deviate. (Poor example: I am supposed to be doing a long run at a consistent zone 2 effort and I jump to zone 4 for 10 minutes because I take off after a 400+ pound woman on an motor scooter trying to chase her down...how exactly does that meet with my program for the day?!?) Focus young grasshopper, focus.
Friday, April 29, 2011
Thursday, April 28, 2011
Weekly Schedule 4/25/11 - 5/1/11
MONDAY
Run - 0:35:00/3.5 miles - Tempo Run
TUESDAY
Swim - 0:40:00/2000m - 2 x 800
WEDNESDAY
Run - 0:45:00/4.5 miles - Zone 2, Flat Course
THURSDAY
Off Day
FRIDAY
Run - 0:30:00/3 miles - Zone 2, Flat Course
SATURDAY
Off Day
SUNDAY
OC Marathon - 5:00:00/26.2 miles - "A" Race
TOTAL TIME THIS WEEK
Projected - 7:30:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 1:00:00/2:29:00 Distance - 2600/5000
Bike (Projected/Actual)
Time - 0:00:00/0:00:00 Distance - 0/0
Run (Projected/Actual)
Time - 4:00:00/3:58:10 Distance - 12.5/22.75
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 6:00:00/7:17:11
Finish of 2-week taper and the OC Marathon
Run - 0:35:00/3.5 miles - Tempo Run
TUESDAY
Swim - 0:40:00/2000m - 2 x 800
WEDNESDAY
Run - 0:45:00/4.5 miles - Zone 2, Flat Course
THURSDAY
Off Day
FRIDAY
Run - 0:30:00/3 miles - Zone 2, Flat Course
SATURDAY
Off Day
SUNDAY
OC Marathon - 5:00:00/26.2 miles - "A" Race
TOTAL TIME THIS WEEK
Projected - 7:30:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 1:00:00/2:29:00 Distance - 2600/5000
Bike (Projected/Actual)
Time - 0:00:00/0:00:00 Distance - 0/0
Run (Projected/Actual)
Time - 4:00:00/3:58:10 Distance - 12.5/22.75
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 6:00:00/7:17:11
Finish of 2-week taper and the OC Marathon
Sunday, April 24, 2011
Tuesday, April 19, 2011
Weekly Schedule 4/18/11 - 4/24/11
MONDAY
Strength - 1:00:00
TUESDAY
Run - 1:00:00/5.5 miles - Intervals
WEDNESDAY
Run - 0:50:00 - Recovery Run
Swim - 1:00:00/2600m - 200s
THURSDAY
Off Day
FRIDAY
Run - 1:20:00/7 miles - Tempo Run
SATURDAY
Run - 0:50:00 - Recovery Run
SUNDAY
Off Day
TOTAL TIME THIS WEEK
Projected - 6:00:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:20:00/2:15:18 Distance - 5700/5700
Bike (Projected/Actual)
Time - 2:15:00/1:10:00 Distance - 0/19.17
Run (Projected/Actual)
Time - 7:25:00/7:12:08 Distance - 34/41.23
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:00:00/11:37:36
This begins a 2-week taper moving into the OC Marathon
Strength - 1:00:00
TUESDAY
Run - 1:00:00/5.5 miles - Intervals
WEDNESDAY
Run - 0:50:00 - Recovery Run
Swim - 1:00:00/2600m - 200s
THURSDAY
Off Day
FRIDAY
Run - 1:20:00/7 miles - Tempo Run
SATURDAY
Run - 0:50:00 - Recovery Run
SUNDAY
Off Day
TOTAL TIME THIS WEEK
Projected - 6:00:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:20:00/2:15:18 Distance - 5700/5700
Bike (Projected/Actual)
Time - 2:15:00/1:10:00 Distance - 0/19.17
Run (Projected/Actual)
Time - 7:25:00/7:12:08 Distance - 34/41.23
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 13:00:00/11:37:36
This begins a 2-week taper moving into the OC Marathon
Saturday, April 16, 2011
Friday, April 15, 2011
Dispatches From The Field - 4/15/11 - Once Around The 20 Mile Block
The beautiful thing about running is that no matter your skill level, there is a bar for you and it means something real. For me at the marathon length, that number is 5:00:00. I intend to beat that time on May 1rst in Orange County, California.
Today should be the last of my long runs before the race. Scheduled is 20 miles and I love this distance. For me, from a pure running point of view, this is where the mind consistently comes into play and there is a real strategy to how the run is made. While these things happen at shorter distance, for me it becomes consistent at 20 miles. I have a running dialog with my body the entire time and while the conversations are not always pleasant, they are worth having.
The goal today is to negative split the second 10 miles and be in control of myself through the entire run. If I finish 20 and am completely wiped out, I will have gone out way too fast. I want to be in a place where I can finish the entire race strong.
I thought about running a couple different courses today, including one that would be a complete ass buster. In the end, I chose to run the course that I ran for my long runs while training for the Las Vegas Marathon. I felt that it would be a little harder than what I expect to see in Orange County and it would give me the opportunity to cover some ground where I have some previous experience so I could see where I am and how I have improved.
The course is just over 20 miles (keeping Coach Cyndee happy; she always gives me the eyeball when I run over-mileage) and has two sustained elevation efforts, although neither is crazy steep. The first is a 3 mile effort up Sunset Road about 2 miles into the run. The second is a push from miles 9-11.5 up Las Vegas Blvd. to the M Resort. The turn here basically takes you downhill the entire way home.
The run itself today was really pretty uneventful, which was actually a good thing. I am looking for a controlled run that shows an increase in overall performance. As is usually the case, there were a couple of entertaining moments along the way though:
The first one was with my Camelback. When I run long in training (say 2+ hours), I have a Camelback Rogue that has served me well. Today, I couldn't get any water to come out of the drinking tube. For the first 7 miles, I was pinching the tube and removing the bite valve to get water out. I put some ice into the pack before I left, maybe some of the ice was blocking the drink tube? I massaged the pack, hoping to move the ice around; nothing. Removing the valve, I blew into the tube, thinking that it might be clogged; nothing. OK, it's got to be a bad or clogged valve. I took that off and blew into it, still nothing. I resigned myself to taking the valve out to drink through the run. Just another reminder to check ALL gear before leaving. Stupid.
Mile 7, I was taking the valve out of the tube, when a yellow piece moved on the valve. Please don't tell me... How the hell do I own a piece of equipment for two years and not realize that there is a shutoff on the bite valve. Wow! Open the shutoff and it works just fine! I had a good chuckle at my own expense.
The second entertaining moment today was a 400+ pound woman riding in a motorized chair down the street at around mile 17. Let me say that those driving by must have been entertained by the sight of me running this woman down over about a half mile. I actually drafted off her for about 200 meters which I think scared the crap out of her. I pulled along side and asked her if she would pace me in the marathon. She laughed at me, but I was only half kidding. If those things have a limiter on them, she has removed hers. I was disappointed that she didn't have flames painted on the side.
Great run, with a negative split and gas in the tank at the end.
I am ready for OC. Sub 5:00:00 is definitely on the table.
Run Information
Today should be the last of my long runs before the race. Scheduled is 20 miles and I love this distance. For me, from a pure running point of view, this is where the mind consistently comes into play and there is a real strategy to how the run is made. While these things happen at shorter distance, for me it becomes consistent at 20 miles. I have a running dialog with my body the entire time and while the conversations are not always pleasant, they are worth having.
The goal today is to negative split the second 10 miles and be in control of myself through the entire run. If I finish 20 and am completely wiped out, I will have gone out way too fast. I want to be in a place where I can finish the entire race strong.
I thought about running a couple different courses today, including one that would be a complete ass buster. In the end, I chose to run the course that I ran for my long runs while training for the Las Vegas Marathon. I felt that it would be a little harder than what I expect to see in Orange County and it would give me the opportunity to cover some ground where I have some previous experience so I could see where I am and how I have improved.
The course is just over 20 miles (keeping Coach Cyndee happy; she always gives me the eyeball when I run over-mileage) and has two sustained elevation efforts, although neither is crazy steep. The first is a 3 mile effort up Sunset Road about 2 miles into the run. The second is a push from miles 9-11.5 up Las Vegas Blvd. to the M Resort. The turn here basically takes you downhill the entire way home.
 |
| Upper left is Las Vegas Blvd., looking north toward the Strip. Left to right is Saint Rose Parkway. This is the middle part of today's run. (Photo: http://www.bridgeandtunnelclub.com/) |
The first one was with my Camelback. When I run long in training (say 2+ hours), I have a Camelback Rogue that has served me well. Today, I couldn't get any water to come out of the drinking tube. For the first 7 miles, I was pinching the tube and removing the bite valve to get water out. I put some ice into the pack before I left, maybe some of the ice was blocking the drink tube? I massaged the pack, hoping to move the ice around; nothing. Removing the valve, I blew into the tube, thinking that it might be clogged; nothing. OK, it's got to be a bad or clogged valve. I took that off and blew into it, still nothing. I resigned myself to taking the valve out to drink through the run. Just another reminder to check ALL gear before leaving. Stupid.
Mile 7, I was taking the valve out of the tube, when a yellow piece moved on the valve. Please don't tell me... How the hell do I own a piece of equipment for two years and not realize that there is a shutoff on the bite valve. Wow! Open the shutoff and it works just fine! I had a good chuckle at my own expense.
The second entertaining moment today was a 400+ pound woman riding in a motorized chair down the street at around mile 17. Let me say that those driving by must have been entertained by the sight of me running this woman down over about a half mile. I actually drafted off her for about 200 meters which I think scared the crap out of her. I pulled along side and asked her if she would pace me in the marathon. She laughed at me, but I was only half kidding. If those things have a limiter on them, she has removed hers. I was disappointed that she didn't have flames painted on the side.
Great run, with a negative split and gas in the tank at the end.
I am ready for OC. Sub 5:00:00 is definitely on the table.
Run Information
Wednesday, April 13, 2011
Dispatches From The Field 3/11/11 - Sunset Lake
This is where I have been doing my recovery and barefoot running the last two weeks. It's nice to see the activity around the lake. Little kids fishing with their Dads, RC boats racing in the lake and the ducks, geese and pigeons vying for position as the bread crumbs come their way.
My shoes are reddish-brown with the dirt here when I finish. I reminds me of how my cleats looked after a game on the weekend when I was in Little League Baseball.
I wonder what my daughter will want to do as she gets into school.
Monday, April 11, 2011
Weekly Schedule 4/11/11 - 4/17/11
MONDAY
Strength - 1:00:00
Bike - 1:15:00 - Intervals
TUESDAY
Run - 0:50:00 - Easy Run
Swim - 1:00:00/2500m - 25s, 50s, 100s All Fast
WEDNESDAY
Run - 1:20:00/7 miles - Tempo Run
THURSDAY
Off Day
FRIDAY
Run - 4:00:00/20 miles - Long Run
SATURDAY
Swim - 1:20:00/3200m - 800s, 200s & 100s
SUNDAY
Run - 1:15:00/7 miles - Heart Rate Zone 2
Bike - 1:00:00 - High Cadence (Optional)
TOTAL TIME THIS WEEK
Projected - 13:00:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:45:00/2:18:21 Distance - 7150/5200
Bike (Projected/Actual)
Time - 2:15:00/2:19:43 Distance - 20/37.51
Run (Projected/Actual)
Time - 6:25:00/8:00:16 Distance - 38/40.08
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:25:00/13:38:20
Strength - 1:00:00
Bike - 1:15:00 - Intervals
TUESDAY
Run - 0:50:00 - Easy Run
Swim - 1:00:00/2500m - 25s, 50s, 100s All Fast
WEDNESDAY
Run - 1:20:00/7 miles - Tempo Run
THURSDAY
Off Day
FRIDAY
Run - 4:00:00/20 miles - Long Run
SATURDAY
Swim - 1:20:00/3200m - 800s, 200s & 100s
SUNDAY
Run - 1:15:00/7 miles - Heart Rate Zone 2
Bike - 1:00:00 - High Cadence (Optional)
TOTAL TIME THIS WEEK
Projected - 13:00:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:45:00/2:18:21 Distance - 7150/5200
Bike (Projected/Actual)
Time - 2:15:00/2:19:43 Distance - 20/37.51
Run (Projected/Actual)
Time - 6:25:00/8:00:16 Distance - 38/40.08
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 12:25:00/13:38:20
Saturday, April 9, 2011
Marathon Thoughts
A 400-pound sumo wrestler made history Sunday becoming the heaviest person to finish a marathon.
Kelly Gneiting, 40, grabbed a Guinness World Record at the Los Angeles Marathon after he plodded across the finish line drenched in rain and with a time of 9:48:52.
(...) The Idaho native crushed the previous world record for marathon weight - 275 pounds - and also set a personal record beating his 2008 L.A. Marathon time of 11:52:11 by more than two hours.
- Reported by Lauren Johnston, NY Daily News, March 21, 2011
I ran my first marathon in 2009 within 3 pounds of the previous record and finished well before they closed the course. Had I known I could have had immortality for a year or two, I would have eaten some Twinkies.
Long runs for the OC Marathon started last week. This will be my third marathon and I will be breaking the 5 hour barrier. This is one of three "A" races for me this year and I promised myself that I would up my game in my preparation.
My first marathon was Las Vegas, I finished in 5:39 (ultrarunner Thomas Burke ran the second half with me). I had major GI issues that sidelined me for about 30 minutes during the race. I was disappointed with the time, but hopeful for a second attempt.
In 2010 I ran San Francisco in 5:11 with my sister Amy and her husband Kedrik helping me out. I had to stop on the far side of the Golden Gate Bridge for a porta-potty (probably 15 minutes with the waiting) and I just ran out of gas in the last 4 miles. I was really disappointed with the time, because I knew that I was physically capable, but I just didn't get it done. I am back again determined.
So part of upping my game includes having Coach Cyndee add some speed work to my schedule this year, making some changes to my diet to help with GI issues (a previous problem in both marathons) and making my long runs more challenging. Race strategy will be to go out conservative and work toward a negative split. I will not have anyone running with me this time.
Last week I ran the Red Rock Loop for my 16 mile run. Yesterday was a trail run in the Sierra Madre Wilderness Area which I had been eyeing for some time. I got in about 19 miles and will post an entry on that experience.
Of the three disciplines in triathlon, there is no doubt that running is my favorite. I am really looking forward to this race!
By the way, I was kidding about the Twinkies...
Kelly Gneiting, 40, grabbed a Guinness World Record at the Los Angeles Marathon after he plodded across the finish line drenched in rain and with a time of 9:48:52.
(...) The Idaho native crushed the previous world record for marathon weight - 275 pounds - and also set a personal record beating his 2008 L.A. Marathon time of 11:52:11 by more than two hours.
- Reported by Lauren Johnston, NY Daily News, March 21, 2011
I ran my first marathon in 2009 within 3 pounds of the previous record and finished well before they closed the course. Had I known I could have had immortality for a year or two, I would have eaten some Twinkies.
Long runs for the OC Marathon started last week. This will be my third marathon and I will be breaking the 5 hour barrier. This is one of three "A" races for me this year and I promised myself that I would up my game in my preparation.
My first marathon was Las Vegas, I finished in 5:39 (ultrarunner Thomas Burke ran the second half with me). I had major GI issues that sidelined me for about 30 minutes during the race. I was disappointed with the time, but hopeful for a second attempt.
In 2010 I ran San Francisco in 5:11 with my sister Amy and her husband Kedrik helping me out. I had to stop on the far side of the Golden Gate Bridge for a porta-potty (probably 15 minutes with the waiting) and I just ran out of gas in the last 4 miles. I was really disappointed with the time, because I knew that I was physically capable, but I just didn't get it done. I am back again determined.
So part of upping my game includes having Coach Cyndee add some speed work to my schedule this year, making some changes to my diet to help with GI issues (a previous problem in both marathons) and making my long runs more challenging. Race strategy will be to go out conservative and work toward a negative split. I will not have anyone running with me this time.
Last week I ran the Red Rock Loop for my 16 mile run. Yesterday was a trail run in the Sierra Madre Wilderness Area which I had been eyeing for some time. I got in about 19 miles and will post an entry on that experience.
Of the three disciplines in triathlon, there is no doubt that running is my favorite. I am really looking forward to this race!
By the way, I was kidding about the Twinkies...
The Scale 4/9/11
THE NUMBER = 245.6 (-2.0 from last week)
This is good. 250 was a barrier that I was stuck with for a long time and I have been south of there for a couple weeks. I have had weight loss every week since going to a vegetarian diet. I honestly have still not truly cleaned up my diet the way I should as that requires preplanning and organization in the way I eat and diet is the one place where I have shown a noted lack of self discipline to get it done.
Being vegetarian within my house has worked out pretty well. When I have been home to cook, I have been flexible in how I prepare meals, building meals vegan or close to, and then adding in proteins for everyone else. I am currently enjoying Heidi Swanson's cookbook, Supernatural Cooking. Nice flavors.
The challenge is that Coach Cyndee is not happy with me going vegetarian. She wants a lot a protein (150g a day minimum, 180g preferred). The debate is over supplementing for it. I honestly was never getting close to that much protein, even when I was eating meat.
Thoughts?
This is good. 250 was a barrier that I was stuck with for a long time and I have been south of there for a couple weeks. I have had weight loss every week since going to a vegetarian diet. I honestly have still not truly cleaned up my diet the way I should as that requires preplanning and organization in the way I eat and diet is the one place where I have shown a noted lack of self discipline to get it done.
Being vegetarian within my house has worked out pretty well. When I have been home to cook, I have been flexible in how I prepare meals, building meals vegan or close to, and then adding in proteins for everyone else. I am currently enjoying Heidi Swanson's cookbook, Supernatural Cooking. Nice flavors.
The challenge is that Coach Cyndee is not happy with me going vegetarian. She wants a lot a protein (150g a day minimum, 180g preferred). The debate is over supplementing for it. I honestly was never getting close to that much protein, even when I was eating meat.
Thoughts?
Thursday, April 7, 2011
Off Day Thoughts
Today is my off-day this week and for once, I am actually caught up and not scrambling. I thought I'd post the answers to a couple questions that were rattling around in my head:
Q: What percentage of Americans are obese?
A: 68% of all adult Americans are overweight, with half of those being classified obese. (source: US Centers for Disease Control and Prevention)
Q: What percentage of Americans have ever run a marathon in their life?
A: There were 382,000 marathon finishes in 2005. Guesstimating the U.S. population at 295 million in that year, it works out to about .13% (and you have to take into account that many of the people who finished were not first-time marathoners). These numbers are incredibly rough, but at the very least they don’t completely dispel the 0.1% statistic most often quoted by anyone who has ever run a marathon.
(source: http://www.davecopeland.com/index.php/2007/04/03/marathon-statistics/ )
Q: What is the story behind how Ironman actually started?
A: 1978 - During the awards ceremony for a Hawaii running race, a debate ensues among competitors about who is more fit -- swimmers, runners or other athletes. One of the participants, Navy Commander John Collins and his wife Judy, dream up a race to settle the argument. They propose combining three existing races together, to be completed in succession: the Waikiki Roughwater Swim (2.4 miles), the Around-Oahu Bike Race (112 miles, originally a two-day event) and the Honolulu Marathon (26.2 miles). "Whoever finishes first we’ll call the Ironman," said Collins. Fifteen men participate in the initial event held on February 18; 12 complete the race, led by the first Ironman, Gordon Haller. His winning time: 11 hours, 46 minutes and 58 seconds. (Source: http://ironman.com/mediacenter/history/ironman-triathlon-world-championship#ixzz1IrqOUXnk)
Q: With the change in standards for the 2013 Boston Marathon, what pace do I have to run to qualify?
A: For a 40-44 male, the standard is now 3:15:00 and the 59 second margin has been dropped. I basically have to run a 7:26 pace to qualify. Uh, with my speed work currently in the 9 range, looks like I have a little work to do...
(Source: http://www.baa.org/Races/Boston-Marathon/Participant-Information/Qualifying.aspx)
Enjoy the day!
Q: What percentage of Americans are obese?
A: 68% of all adult Americans are overweight, with half of those being classified obese. (source: US Centers for Disease Control and Prevention)
Q: What percentage of Americans have ever run a marathon in their life?
A: There were 382,000 marathon finishes in 2005. Guesstimating the U.S. population at 295 million in that year, it works out to about .13% (and you have to take into account that many of the people who finished were not first-time marathoners). These numbers are incredibly rough, but at the very least they don’t completely dispel the 0.1% statistic most often quoted by anyone who has ever run a marathon.
(source: http://www.davecopeland.com/index.php/2007/04
Q: What is the story behind how Ironman actually started?
A: 1978 - During the awards ceremony for a Hawaii running race, a debate ensues among competitors about who is more fit -- swimmers, runners or other athletes. One of the participants, Navy Commander John Collins and his wife Judy, dream up a race to settle the argument. They propose combining three existing races together, to be completed in succession: the Waikiki Roughwater Swim (2.4 miles), the Around-Oahu Bike Race (112 miles, originally a two-day event) and the Honolulu Marathon (26.2 miles). "Whoever finishes first we’ll call the Ironman," said Collins. Fifteen men participate in the initial event held on February 18; 12 complete the race, led by the first Ironman, Gordon Haller. His winning time: 11 hours, 46 minutes and 58 seconds. (Source: http://ironman.com/mediacenter/history/ironman-triathlon-world-championship#ixzz1IrqOUXnk)
Q: With the change in standards for the 2013 Boston Marathon, what pace do I have to run to qualify?
A: For a 40-44 male, the standard is now 3:15:00 and the 59 second margin has been dropped. I basically have to run a 7:26 pace to qualify. Uh, with my speed work currently in the 9 range, looks like I have a little work to do...
(Source: http://www.baa.org/Races/Boston-Marathon/Participant-Information/Qualifying.aspx)
Enjoy the day!
Monday, April 4, 2011
Monthly Totals - March 2011
SWIM
Time - 6:47:47
Meters - 15,800
Avg Pace - 0:01.5 / meter
BIKE
Time - 18:06:23
Miles - 254.82
Avg Pace - 04:15 / mile
RUN
Time - 18:35:32
Miles - 94.17
Avg Pace - 11:50 / mile
STRENGTH
Time - 4:00:00
EVENTS
Las Vegas Tri Club #1 (Duathlon)
Projected - 1:20:00 Actual - 1:16:29
Showdown at Sundown Half IM
Projected - 7:15:00 Actual - 7:10:57 (no swim)
Pleased with the effort for the Duathlon. Looking to get back into the swing of things. Tough winds that day and I got in ahead of schedule. Gave me a real boost going into Showdown.
Showdown was a disappointment from a performance point of view. If we had a swim, I would have been around 8:00:00! Course was tough and the RD didn't do anything to help the cause. Still, it was worth the effort and the debrief with Coach Cyndee is going to help me with nutrition, which should help me in the coming race efforts. Good "experience" race.
REVIEW
Mileage was down in both the swim and the bike due to the trip to Memphis and the taper around the Half IM. Run volume was up substantially this month and should increase in April as I prepare for the OC Marathon.
Swim volume was down, but bike and run were up against 2010 numbers as base miles continue to build. Was pleased with the quality of the effort in March and felt it was better than February. Looking forward to April.
Time - 6:47:47
Meters - 15,800
Avg Pace - 0:01.5 / meter
BIKE
Time - 18:06:23
Miles - 254.82
Avg Pace - 04:15 / mile
RUN
Time - 18:35:32
Miles - 94.17
Avg Pace - 11:50 / mile
STRENGTH
Time - 4:00:00
EVENTS
Las Vegas Tri Club #1 (Duathlon)
Projected - 1:20:00 Actual - 1:16:29
Showdown at Sundown Half IM
Projected - 7:15:00 Actual - 7:10:57 (no swim)
Pleased with the effort for the Duathlon. Looking to get back into the swing of things. Tough winds that day and I got in ahead of schedule. Gave me a real boost going into Showdown.
Showdown was a disappointment from a performance point of view. If we had a swim, I would have been around 8:00:00! Course was tough and the RD didn't do anything to help the cause. Still, it was worth the effort and the debrief with Coach Cyndee is going to help me with nutrition, which should help me in the coming race efforts. Good "experience" race.
REVIEW
Mileage was down in both the swim and the bike due to the trip to Memphis and the taper around the Half IM. Run volume was up substantially this month and should increase in April as I prepare for the OC Marathon.
Swim volume was down, but bike and run were up against 2010 numbers as base miles continue to build. Was pleased with the quality of the effort in March and felt it was better than February. Looking forward to April.
Sunday, April 3, 2011
Weekly Schedule 4/4/11 - 4/10/11
MONDAY
Run - 1:05:00/6.5 miles - Tempo Run
TUESDAY
Bike - 1:15:00/20 miles - Some Intervals
Swim - 1:00:00/2600m - Short Intervals
WEDNESDAY
Run - 1:20:00 - 1/2 mile Intervals
Strength - 1:00:00
THURSDAY
Off Day
FRIDAY
Run - 3:00:00/18 miles - Long Run
SATURDAY
Swim - 1:00:00/2550m - 25s, 50s & 100s
Bike - 1:00:00 - Easy Spin, High Cadence
SUNDAY
Run - 1:00:00/6 miles - Heart Rate Zone 2
Swim - 0:45:00/2000m - Open Water Swim
TOTAL TIME THIS WEEK
Projected - 12:25:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:15:00/3:16:53 Distance - 7400/7500
Bike (Projected/Actual)
Time - 1:00:00/1:02:23 Distance - 0/17.21
Run (Projected/Actual)
Time - 3:30:00/4:22:52 Distance - 16/22.83
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 8:45:00/9:44:08
Run - 1:05:00/6.5 miles - Tempo Run
TUESDAY
Bike - 1:15:00/20 miles - Some Intervals
Swim - 1:00:00/2600m - Short Intervals
WEDNESDAY
Run - 1:20:00 - 1/2 mile Intervals
Strength - 1:00:00
THURSDAY
Off Day
FRIDAY
Run - 3:00:00/18 miles - Long Run
SATURDAY
Swim - 1:00:00/2550m - 25s, 50s & 100s
Bike - 1:00:00 - Easy Spin, High Cadence
SUNDAY
Run - 1:00:00/6 miles - Heart Rate Zone 2
Swim - 0:45:00/2000m - Open Water Swim
TOTAL TIME THIS WEEK
Projected - 12:25:00
PREVIOUS WEEK
Swim (Projected/Actual)
Time - 3:15:00/3:16:53 Distance - 7400/7500
Bike (Projected/Actual)
Time - 1:00:00/1:02:23 Distance - 0/17.21
Run (Projected/Actual)
Time - 3:30:00/4:22:52 Distance - 16/22.83
Strength (Projected/Actual)
Time -1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 8:45:00/9:44:08
Dispatches From The Field - 3/31/11 - Confessions
I made a promise to myself when I started this blog that for better or worse I would be honest. If the numbers don't come out the way I would like them to, there would be no shading or fudging. If I fall down, I will take my lumps and when I have victories, I will share them too. In this spirit, I have a confession to make...
I watch Biggest Loser with my wife each week. There, I said it.
Before the three triathletes that follow this blog all jump ship, let me explain. I like the show because I think it encapsulates hope. To watch people take themselves from 400 pounds and drop an entire person is incredible. So yeah, I know its a little cheesy, but its also inspiring. It also make me realize why people watch soap operas: compared to these people struggling with weight, my personal weight problems are trivial and I will succeed..
So this week Jennifer got eliminated and during her little farewell monologue, she said, "I was broke when I got here."
Yeah, me too. I thought. Somethings broken and that is a big part of this journey for me. Figuring out what is broken and how to fix it. It made me want to go run.
So confession #2 - I have been wearing Vibram Five Fingers shoes on the side. On the advice of Thomas, my ultra running friend, I read the book Born to Run awhile ago. I found one chapter in particular interesting, where Christopher McDougall lays out the history of the modern running shoe and why those shoes are actually promoting injury in runners. Since the books release, there has been an avalanche of articles about this topic in the running media and minimalist running shoes are the current fad.
I had a conversation with Thomas about this chapter when i read the book and we both agreed that what McDougall was saying made sense. Thomas began wearing shoes until they literally fall apart, like lovingly breaking in a baseball glove and I found the Vibrams that are mentioned in the book.
The thing that McDougall writes and that everyone else seems to agree with is that you have to make the transition gradually, running barefoot (lets say minimalist) a little at a time, working it into your routine along with your normal shoes. You have to give your body time to make the adjustment. Taking this advice, I have been wearing the shoes just walking around and have made some small runs (1-2 miles) at a very slow pace (13-15 minute miles). I have been reluctant to go full speed.
Something about the statement, "I was broke when I got here." really resonates. There are just so many things I want to fix as I make this journey to November and beyond.
Short on time, got to get to work. Supposed to do a 30 minute easy paced run today. Time to give really running "barefoot" a try. I head over to Sunset Park with my Five Fingers.
There are several trails at Sunset Park, which I believe is the biggest recreational park in town. In the center of the park is a lake stocked with rainbow trout. Ducks and Geese live on the lake and model boat racers use the lake as their race course. Around the lake is a 1 mile firm dirt trail that is basically flat. Seemed like the right foil for the fingers.
I stuck with the idea of an easy effort around the lake for a firm 30 minutes. I put on the Ipod and sang to myself as a "talk test" to make sure I was not pushing too hard. Easy effort I kept reminding myself, just 30 minutes and out.
Consistently, my heart goes bananas for the first five minutes that I run. It then settles down and I can go for a while. Today was no different, cruising along singing a little Blind Melon and feeling good.
I use Nike+ along with my Garmin. If you have never used it, a woman (or man) talks to you through your headphones as you hit markers (time, mileage, etc.) during your run. I hit the first loop and the chick in my ear tells me that 10 minutes have elapsed. Wow, that's a pretty fast pace for me. I'm moving at 5K speed, but I don't feel like it's a 5K effort. I'm singing...I don't normally sing during a 5K effort. I keep going, Radiohead keeping me company.
On the second lap, I'm a little past where I was when she told me 10 minutes for the 20 minute announcement. I fight the urge to gun it.
I admit on the last 400 meters of the third lap, I turned it on. The idea of a sub-30 was just too much to take. Discipline will only go so far...
28:52 / 2.97 miles
I watch Biggest Loser with my wife each week. There, I said it.
Before the three triathletes that follow this blog all jump ship, let me explain. I like the show because I think it encapsulates hope. To watch people take themselves from 400 pounds and drop an entire person is incredible. So yeah, I know its a little cheesy, but its also inspiring. It also make me realize why people watch soap operas: compared to these people struggling with weight, my personal weight problems are trivial and I will succeed..
So this week Jennifer got eliminated and during her little farewell monologue, she said, "I was broke when I got here."
Yeah, me too. I thought. Somethings broken and that is a big part of this journey for me. Figuring out what is broken and how to fix it. It made me want to go run.
 |
| The Fingers |
So confession #2 - I have been wearing Vibram Five Fingers shoes on the side. On the advice of Thomas, my ultra running friend, I read the book Born to Run awhile ago. I found one chapter in particular interesting, where Christopher McDougall lays out the history of the modern running shoe and why those shoes are actually promoting injury in runners. Since the books release, there has been an avalanche of articles about this topic in the running media and minimalist running shoes are the current fad.
I had a conversation with Thomas about this chapter when i read the book and we both agreed that what McDougall was saying made sense. Thomas began wearing shoes until they literally fall apart, like lovingly breaking in a baseball glove and I found the Vibrams that are mentioned in the book.
The thing that McDougall writes and that everyone else seems to agree with is that you have to make the transition gradually, running barefoot (lets say minimalist) a little at a time, working it into your routine along with your normal shoes. You have to give your body time to make the adjustment. Taking this advice, I have been wearing the shoes just walking around and have made some small runs (1-2 miles) at a very slow pace (13-15 minute miles). I have been reluctant to go full speed.
Something about the statement, "I was broke when I got here." really resonates. There are just so many things I want to fix as I make this journey to November and beyond.
Short on time, got to get to work. Supposed to do a 30 minute easy paced run today. Time to give really running "barefoot" a try. I head over to Sunset Park with my Five Fingers.
There are several trails at Sunset Park, which I believe is the biggest recreational park in town. In the center of the park is a lake stocked with rainbow trout. Ducks and Geese live on the lake and model boat racers use the lake as their race course. Around the lake is a 1 mile firm dirt trail that is basically flat. Seemed like the right foil for the fingers.
I stuck with the idea of an easy effort around the lake for a firm 30 minutes. I put on the Ipod and sang to myself as a "talk test" to make sure I was not pushing too hard. Easy effort I kept reminding myself, just 30 minutes and out.
Consistently, my heart goes bananas for the first five minutes that I run. It then settles down and I can go for a while. Today was no different, cruising along singing a little Blind Melon and feeling good.
I use Nike+ along with my Garmin. If you have never used it, a woman (or man) talks to you through your headphones as you hit markers (time, mileage, etc.) during your run. I hit the first loop and the chick in my ear tells me that 10 minutes have elapsed. Wow, that's a pretty fast pace for me. I'm moving at 5K speed, but I don't feel like it's a 5K effort. I'm singing...I don't normally sing during a 5K effort. I keep going, Radiohead keeping me company.
On the second lap, I'm a little past where I was when she told me 10 minutes for the 20 minute announcement. I fight the urge to gun it.
I admit on the last 400 meters of the third lap, I turned it on. The idea of a sub-30 was just too much to take. Discipline will only go so far...
28:52 / 2.97 miles
The Scale 4/2/11
THE NUMBER = 247.6 (-3.6 from last week)
MEASUREMENTS
Waist = 42" (Unchanged)
Chest = 46.25" (-0.25")
Calves = 17.5" (-1.0")
Neck = 16.75" (-0.25")
Upper Arms = 15.0" (-0.5")
Thighs = 26.0" (+0.5")
MEASUREMENTS
Waist = 42" (Unchanged)
Chest = 46.25" (-0.25")
Calves = 17.5" (-1.0")
Neck = 16.75" (-0.25")
Upper Arms = 15.0" (-0.5")
Thighs = 26.0" (+0.5")
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