Public Service Announcement #1

My Public Service Announcement (PSA) for the month (hell might be my 1st ever): 

About 6 weeks ago, I was diagnosed with skin cancer for the 2nd time in four years. This time my cancer is a basal cell carcinoma versus the squamous cell cancer I had in my lip 4 years ago. To remove my cancer 4 years ago, I had over half my bottom lip removed (MOHS surgery) and reconstructed. Now here I am facing the same type of MOHS surgery but this time in my neck and minus the reconstruction (thankfully).  For those that don't know, MOHS surgery involves removing layers of skin & observing them under a microscope. The removal of layers continues until the margins of skin appear cancer free under the microscope. The cure rate for MOHS surgery is 98% for basal cell and squamous cell carcinomas & the damage to skin is minimal compared to other treatments. If lucky it will be one and done but I can say from experience it is not always that way. They had to go in twice to remove all the cancer from my lip.

I bring all this depressing information to you so you don't make the same dumb mistakes I did the past 4 years. Despite having the first diagnosis & surgery, I was still an idiot & did not use sun block as much as I should. Knowing that this diagnosis is going to deter me from competing in triathlons, I realize I can no longer be that same idiot that I have been the past few years. I also know I can use my experience as a chance to educate others especially multi-sport athletes like myself, who spend hours in the sun training!This is just the first step in that direction.......
 

On a lighter note, here is a bit of news on my progress in my MAF experiment:

Four Weeks Of Base Training @ MAF:

Bike - 16 rides/ 525 miles/ 24.49 hours/ 21.4 mph

Run - 12 runs/ 90.5 miles/ 12.40 hours/ 8:13 per mile

Swim - 8 swims/ 7 miles/ 3.25 hours

Total - 36 workouts/ 622.5 miles/ 40.14 hours

(4 Suspension Training sessions)

Per Week - 9 workouts/ 155.6 miles/ 10.03 hours

This week will mark a return to my normal training schedule. Other than to my team's indoor track & field meet, I have no traveling on the calendar for this week! In this two week cycle, my long bike rides jump to 2 hour & 15 minutes and my long run increases to 1 hour 20 minutes. As it will for the next 9 weeks, all training still remains at MAF (130-140 bpm). This cycle's volume goal is 10.5-10.75 hours (Bike - 6:00-15; Run - 3:15-20; Swim - 1:20-30). And for the first time in two weeks, I will get back into the weight room for my suspension training! Seeing my improved strength in the pool and dropping times, this is becoming on of the most important parts of my training!

And even more cool news, Power Bar used one my photos I tweeted after a workout! 

Stoked that Power Bar used my picture in one of their Twitter/Facebook post!

No Shave November Rolls Along

"I should've known better when I took the risk,
 To wreck myself and to gamble while broke,
 Shaking something mental at a loss for the words I'd once known.
 I traded two steps forward for three steps back
To get to know the meaning of showing respect."
Drag My Body by Hot Water Music

Training was a little off this week in terms of total volume. Despite getting all of my biking and running sessions, I was not able to get in the pool this week & missed my two suspension training sessions. Before you think I am slacking, these misses were not by choice but more by necessity as I somehow manage to tweak my lower back Monday morning just before getting on the indoor trainer. I wrenched the back enough that I had 4 sessions with my chiropractor from Monday afternoon to Wednesday morning. I was able to bike Monday through Wednesday but the back was tight enough that running, swimming or suspension training was not happening those days. By Thursday, I was able to run but I was not going to be able to add any swimming as I was traveling to the NCAA Division III XC Championships with one of my athletes from Thursday through Saturday. My back did manage survive 1100 miles of driving in three days! Here are my training totals in 3 weeks of MAF base building: 

Three Weeks Of Base Training:

Bike - 12 rides/ 389 miles/ 18.16 hours/ 21.4 mph

Run - 9 runs/ 66.5 miles/ 9.16 hours/ 8:16 per mile

Swim - 6 swims/ 525 miles/ 2.24 hours

Total - 27 workouts/ 460.75 miles/ 29.56 hours

(4 Suspension Training sessions)

 

This week will be abbreviated in terms of swimming as the college pool will be open just two days this week before the Thanksgiving holiday & a bit of traveling. But after last week, any swimming I get this week will be a bonus. In terms of biking and running, my total volume goal is the same as this week with a long bike of 2 hours and a long run of 70 minutes. And just think, it is just 24 weeks till IMTX! 

 

In the meantime, I have 7 days remaining in No Shave November. With traveling to the NCAA XC Championships, my surgery to remove the cancerous spot on my neck was moved to December 8th. In 11 days since starting, the beard is coming in nicely! If you read this please, visit my donation page and donate to the American Cancer Society. 

 

No Save November 

 

No Shave November (Day 9 - Homeless look)

Nothing Exciting To See Here (Please Move On)

"And on I read until the day was gone;
 And I sat in regret of all the things I've done;
 For all that I've blessed, and all that I've wronged.
 In dreams until my death I will wander on."

 "Like A Stone" - Audioslave

Boring blog this week.....(Figured I would give you fair warning)

Unfortunately, the world of sports did not give me a topic to rant about in an attempt to make this blog somewhat entertaining. The most entertaining thing I did this week was join No Shave November! A few weeks ago I was diagnosed for the second time with skin cancer and I am schedule to have MOHS surgery to remove the spot on December 8th. This time it was a basal cell carcinoma diagnosis versus the squamous cell carcinoma I had in my lip 4 years ago. In an attempt to help raise awareness and money I joined the American Cancer Society  fundraising idea of No Shave November.  Here is a link to my page if you feel compelled to donate:

No Shave November

Training continues to go well and still be boring. All training continues to be slow and at MAF. I have not missed a workout and consistently continue my resistance training. Here are my training totals over the last the two weeks:

Two Weeks Of Base Training:

Bike - 8 rides/ 254 miles/ 11.82 hours/ 21.5 mph

Run - 6 runs/ 44 miles/ 6.09 hours/ 8:15 per mile

Swim - 6 swims/ 525 miles/ 2.24 hours

Total - 20 workouts/ 303.25 miles/ 20.15 hours

(4 Suspension Training sessions)

 

The amount of workouts per discipline will remain the same over the next two weeks but I will be increasing my long run by 10 minutes and my long bike ride by 15 minutes. So in all, my training volume will rise to 10.5 hours or so between all 3 disciplines with all training still remaining at MAF (130-140 bpm). After these past two weeks, I can say that training at MAF will make the increases in volume easier and less taxing on my body.  

 

I know it seems a long way off but I am starting to jot down a bunch of potential races. Yes, I know financially not all these races can happen but one needs have options out there (going to go broke - lol):

 

May 16th -  Ironman Texas (ideally or maybe IM Boulder in August)

May 31st -  Black Bear Sprint or Half (if no IMTX)

June 28th -  Challenge AC (70.3)

July ? -  Lake Lenape Sprint Triathlon

July 26th - Denville Sprint Triathlon 

August 16th - Challenge Pocono 

August 30th - Keystone Sprint Triathlon

September 12th - Quakerman Olympic Plus

October - Kona!!! (if IMTX happens and goes well!)

 

I better start saving my money! 

 

 

Just The Beginning (Long Way To Go)

Face to Face - "Walk The Walk"

Training got serious this week...

Now, I am not talking serious in terms of miles & time. It gets serious in terms that I need to get all prescribed workouts completed regardless how I am feeling. For the next 12-13 weeks, my training will be focused entirely on base building and working out at my prescribed MAF (130-40 BPM). In case you are wondering..... I did get all my workouts done!

As I train at MAF, I see how this program will help me as I train for an Ironman distance race. I finish every workout with the feeling that with proper nutrition could go on for hours more. I also see how this training will keep me physically & mentally strong as I build miles & hours over the next 3 months. I know I am getting the quality workouts I need at this point but I don't feel worn out or beat up from the hours of training. This is a very big plus at my age!

Training Totals Week 1:

Bike - 4 rides/ 127 miles/ 5.90 hours/ 21.5 mph

Run - 3 runs/ 22 miles/ 3.03 hours/ 8:15 per mile

Swim - 3 swims/ 2.75 miles/ 1.35 hours

Total - 10 workouts/ 151.75 miles/ 10.28 hours

(2 Suspension Training sessions)

This week's plan is basically the mirror image of this week with no increases planned. With 26 weeks to go (Ironman Texas), there is no true need to jump volume too soon. Knowing that base training does not lend itself to exciting blogging, I need a way to make this blog readable each week. I figured the easiest way was to return to my commentary on the state of athletics from time to time. And like clockwork, the world of athletics gives me a topic.....Doping!!

Now I know I have blogged about doping in sports before but I think this may have reached an all time low (in my opinion). This is even lower than that age-grouper who dopes in multi-sports. I was looking at ESPN.com when I came across this article:

#1 Ranked Badminton Player Fails Doping Test

Yes you read that right!!! Badminton... Are you serious?? You need to dope to be a good at a sport (I use that term loosely) that is played in backyards throughout the summer? A sport/game that is only brought to light every four years during the summer Olympics. Hell. why is it even an Olympic sport? Then again, why is table tennis & synchronized swimming in the Olympics? (Topic for another day) I am sure there are other sports that you would add to this list of sports that are not Olympic worthy. But doping in badminton? How strenuous can badminton be? Think about it......people seem to play fine even when drinking at a barbecue!

ROCK THE W

Time To Get Serious Again

" But I will fuck this up,
  I fucking know it.
  I will fuck this up"

The Menzingers - The Obituaries  

(As in I will fuck up this training in a positive way!)

And so it begins!

After today's ride on the indoor trainer, my off-season officially ended. Tomorrow, I have to get serious about my training again. No more bagging workouts just because I don't feel a workout. Now, I will say that typically just happened with swimming over the past 8 weeks, as it is not always my favorite discipline. As I move forward into my serious training, I feel recovered and fresh after the past 8 weeks of lower volume and training at MAF.

Maybe different than most people, my training schedule is not set in stone everyday & strictly regimented. I go into every week knowing what I need to get done and it gets done. I find keeping a flexible schedule keeps me sane, which is good for all involved! It also allows me to adjust workouts around my coaching & recruiting schedule. For example here is what I need to get done this week:

Bike - 4 rides/ 5.5-6 hours; Run - 3 runs/ 3-3.17 hours; Swim - 3 swims/ 1.4-1.6 hours

TRX - 2 times

Here are the final training numbers of my transition into the 2015 season and MAF Acclimation:

8 Weeks of MAF Training & Recovery

Bike -33 rides/ 1009 miles/ 49.59 hours/ 20.3 mph

Run - 30 runs/ 186 miles/ 25.32 hours/ 8:10 per mile

Swim - 12 swims/ 9.5 miles/ 4.29 hours

Total - 75 workouts/ 1204.5 miles/ 79.20 hours

Per Week - 9.37 workouts/ 150.5 miles/ 9.9 hours

 

During the summer

Per Week - 10.6 workouts/ 188 miles/ 12.04 hours

As I move forward with this blog, I realize that posting about MAF training (especially during base training) will be extremely boring so I will need ways to make this blog entertaining so someone may actually read it. I know my athletes & some others, whom I coach, said I should return to my rules for endurance athletes & commentary ways! So at times, I will oblige but I will need suggestions as I move along. So I will be open to suggestions as to what you want to hear me rant about or what direction to take the blog. Send your request......

ROCK THE W!!!!