Taking This Blog To A New Level In 2015

"Life is about love, last minutes and lost evenings,
 about fire in our bellies and furtive little feelings,
 and the aching amplitudes that set our needles all a-flickering,
 and help us with remembering that the only thing that's left to do is live.
 After all the loving and the losing, the heroes and the pioneers,
 the only thing that's left to do is get another round in at the bar."
Frank Turner
I Knew Prufrock  Before He Got Famous

I am going to be that guy right now.....

I am sure I am not the first & I won't be the last to post their training totals for 2014. Now,  I won't bore you with a race by race breakdown but I can say, other than Ironman Eagleman 70.3, I was very pleased with my 2014 race season. Taking the 70.3 race out, I had 5 podium finishes in all races, either for overall finish or age group finish. Aside from the usual aches, it was a healthy & injury free year! Here are the final numbers for 2014:

Training Totals

Bike - 7429 miles/ 353.18 hours/ 21.03 mph

Run - 1292 miles/ 164.61 hours/ 7:39 per mile

Swim - 114 miles/ 52.25 hours

Total - 8835 miles/ 570.04 hours

Like posting my training totals, I am positive I am not the first or the last to post my goals (resolutions) for 2015. I have goals related to my training & racing, my blog & my coaching business (aside from SU). I guess, in some way all my goals are related to my training & racing. With no further ado:

Goals for 2015

1. Get back to having fun with the blog & making it entertaining. I understand that reading about training, especially base training, is extremely boring. How do I make my blog more entertaining, you may ask? In a humorous way, point out the stupid things that we (myself included) as multisport athletes do, that make us easy targets for ridicule from other athletes.
2. Along the lines of making the blog more entertaining, I feel jumping on my soapbox, when the time warrants, is another way to make the blog a little more readable. For future reference,  things that make for soapbox moments are doping scandals, excessive diet choices, mask that are supposed to stimulate altitude training, so called coaches professing bad training information & media who endorse this bad information. (All have been warned)
3. Put a concerted effort to build my coaching business, Tri It Coaching Service. I have had the linked website for a year now but have not put the effort into building my client list to make money with it. Aside working with runners, I am looking to expand into coaching of multisport athletes. Locally, I will be looking to organize some group workout opportunities & clinics for exposure. How does this goal tie into training & racing? While I enjoy coaching my athletes at the university, I understand I am not going to make millions & with the crazy race entry fees nowadays, I have to be able to afford my addiction! 
4. Race a full Ironman distance race. In a perfect world (no money or time restraints) I will be competing at Ironman Texas on May 16th with the hopes of qualifying for Kona. As much as I want to qualify for Kona, I am set on racing the distance. I do have some backups such as Challenge AC, Ironman Boulder or Ironman Maryland (just to name a few). I am also going to focus more on the 70.3 distance & Ironman distance races. (full race schedule to be set in the coming weeks)
5. Like I finished 2014, I will continue to eat healthier. Now, you won't see me go to any extremes as I need to have my coffee, ice cream & beer to keep me sane with all the training. Plus with all the training that will go into preparing for an Ironman, I can afford to have my coffee, ice cream & beer!
6. Train smarter not harder! My focus will be on quality training & not just training for the sake of padding numbers in my training log. I will be continuing my own personal experiment with MAF Training, as it has been very effective thus far during the early parts of base training.
7. Wear Sunscreen! No more Mohs Surgery procedures for me!

 

More Podium Finishes For 2015

Winding Down 2014

"Now young faces grow sad and old and hearts of fire grow cold
 We swore blood brothers against the wind
 I'm ready to grow young again"

No Surrender - Bruce Springsteen 

Blogging & training doesn't take a holiday! 

Sitting back in the Grove (Selinsgrove, PA) after a busy 6 days of holiday travels, I was kind of at a loss about what to write about this week. Last week I jumped back on my soapbox & promised to use it more often but decided for this week to stay in the holiday spirit & play nice (for now). We will see how long the holiday spirit last!

This week's training went very well with all of the holiday craziness. I was able to hit my mileage & volume goals. I made the most of my one swim day and tested my current endurance in the pool. Not sure why but I decided to see how long it would take me to swim 2500 yards, if I could swim that far given my longest swim in the past 2-3 months has been 1900 yards. I was very pleased to average 1:32/100 for the distance! It gives me a lot of confidence as I move forward in my Ironman training.

Eight Weeks Of Base Training @ MAF:

Bike - 33 rides/ 1076 miles/ 50.35 hours/ 21.4 mph

Run - 26 runs/ 192.25 miles/ 26.28 hours/ 8:12 per mile

Swim - 15 swims/ 14 miles/ 6.39 hours

Total - 74 workouts/ 1282.25 miles/ 83.02 hours

(8 Suspension Training sessions)

Per Week - 9.25 workouts/ 160.28 miles/ 10.38 hours

This week starts another two week cycle with increases in my long run and long bike ride. My long run increases to 1 hour & forty minutes and the long bike ride increases to 2 hours & 45 minutes. Base training continues for 5 more weeks, so all training will remain at MAF. With the campus being on winter break, the pool will be closed and there will be no swimming until January 5th. Now, I will be able to get into the weight room & get back to my suspension training. Even if I cannot get into the pool, the suspension training has been just as valuable in keeping my swimming strong and improving! Even without swimming, my total volume should be close to 11-11.25 hours (bike & run). I am looking to hit 145-150 miles on the bike & 28-30 miles running. 

With the official start of 2015 a few days away, it is time to start officially setting a race schedule. But I will save that for another post......(I know, the suspense is killing you!! )

Stay tuned!!!!!!!!!!!!! 

 

Going to have some fun with this in 2015! (Beware!!!)

4th Place Finish @ Denville Sprint Triathlon

Drugs Are Bad.....Mkay!

"Oh my broken battered body,
 In the days when I was younger,
 Used to fix itself quick sharp
 After every slip and stumble.
 But these days I'm collecting scars that don't seem to fade,
 Cuts and bruises that won't go away."
Losing Days - Frank Turner

Maybe there is hope for all of the hard working, clean competing athletes out there! 

WADA Code Changes

Given the recent news of athletes failing drug test for Performance Enhancing Drugs (PEDs), some of these changes are long overdo.  Here are a few examples of the recent news: 

Jon Drummond

Mo Trafeh

Rita Jeptoo

Team Astana

USADA List  

Telegraph Story 

OK... I think you get the point. 

But like many clean athletes, I am tired of these stories! I am tired of being skeptical of any great performances in sports. I am tired of top athletes claiming to be clean then testing positive for PED's. I am tired of convicted dopers coming back after suspensions to only test positive again. I am tired of the conversations with my athletes about which athletes we believe are clean and who are not. I am tired of governing bodies overlooking or covering up positive drug test of the stars! I am tired of player unions fighting drug testing for HGH, because they know most of the league is on it! I am tired of all the excuses athletes give when they test positive instead of taking responsibility and just admitting they cheated! I am tired of athletes who try to explain why the decided to take a PED even though they knew it was banned. I don't care why....plain & simple, you cheated!!!!

Now some the changes WADA is implementing in this new code for 2015 may help. I think the 4 year suspension on the 1st offense is better. I don't think we will ever get to the point of one and done but 4 years may seem like a lifetime to some of these athletes. I like the rule of extending statute of limitations and storage of samples from 8 to ten years! As better test are developed by testing agencies, we can now go back and nail the dopers. I think the prohibited association rule will rid sports of a good amount of cheats as they won't be able to be coaches, agents, nutritionist or trainers. I know we are responsible for making the right decision on PED's but the influence of people in these roles can cloud a person's judgement. 

Will all these changes rid sports of PED's or stop athletes from trying to cheat? Unfortunately, we all know this answer, NO! Some people will always believe they can beat the system. There always be a "so called" new undetectable drug. There will always be a coach or athlete blinded by glory and money. But if it can deter a few athletes from not using PED's, it is start. And it can't hurt to have dopers away from sports a bit longer than current suspensions.

Thank you WADA for taking a big step in the right direction. Drugs are bad!

Evident by my training, No Doping here!

Base training continues to go well and the volume is building. With no traveling for meets or holiday, I was able to complete all scheduled workouts Now this will only last a week as travel for the holidays and the closing of our pool are hitting this week. And after 7 solid weeks of training, being at a slightly lower volume this week isn't the worst thing in the world.

Here are my training totals thus far:

Seven Weeks Of Base Training @ MAF:

Bike - 28 rides/ 935 miles/ 43.66 hours/ 21.4 mph

Run - 22 runs/ 166.25 miles/ 22.74 hours/ 8:12 per mile

Swim - 14 swims/ 12.50 miles/ 5.75 hours

Total - 64 workouts/ 1113.75 miles/ 72.15 hours

(8 Suspension Training sessions)

Per Week - 9.14 workouts/ 159.11 miles/ 10.31 hours
 
Oh yeah....before I forget, WEAR SUNSCREEN!#SkinCancerSucks

MY SCAR

Done For Now!!! (I Hope)

"And I still believe in the need
 For guitars and drums and desperate poetry
 I still believe that everyone
 Can find a song for every time they've lost
 And every time they've won

 So just remember, folks
 We're not just saving lives
 We're saving souls
 And we're having fun"

Frank Tuner - I Still Believe

Surgery was a success!

For now, my last post regarding my Mohs surgery. Like I expected, the surgery went well & it took two diggings around my neck to get all of cancer. The digging part of the procedure took about 2 hours, including the time to observe the samples under the microscope to make sure all the cancer was removed. The last part of the procedure involved the doctor stitching closed the hole in my neck. This part of the procedure took about 30 minutes also as I was pretty sure, the doctor was attempting to stitch a sweater on my neck. When I finally removed the bandage to look at the stitches/scar, I could not believe how big it was. The line of stitches was over 2 inches long & the spot itself was barely the size of a dime. 

My New Scar

Hopefully this will be my last post about a surgery but it won't be my last post on skin cancer & protecting oneself. Yeah, 2 Mohs surgeries in 4 years might be enough to scare anyone enough to use sunscreen but seeing how many others were going through the same procedure that day adds a little more pertinence to my change of heart! I have to admit, it was very depressing to see all the people in the waiting room with bandages waiting to find out if they had to go back into the room to have more cancer scraped out of them. 

Wear SUNSCREEN! 

 

Six Weeks Of Base Training @ MAF:

Bike - 24 rides/ 697 miles/ 37.24 hours/ 21.4 mph

Run - 19 runs/ 140 miles/ 19.15 hours/ 8:12 per mile

Swim - 11 swims/ 9.75 miles/ 4.48 hours

Total - 54 workouts/ 946.75 miles/ 60.87 hours

(6 Suspension Training sessions)

Per Week - 9.0 workouts/ 157.8 miles/ 10.15 hours

This week starts a new two week cycle in my base training. First, I am hoping to be able to get back in the pool this week but that may have to wait till mid-week depending on my stitches & mobility in my neck. My long run extends to 90 minutes (11.25-11.5 miles) & my long ride extends to 2 hours & 30 minutes. My total volume (if swimming happens) will range from 11.0-11.25 hours: 6.25-6.50 hours biking; 3.4-3.5 hours running & 1.25-1.50 hours swimming. And like the previous 6 weeks, all training will continue to be completed at MAF. My paces at MAF have improved the past few weeks & the body continues to feel fresh especially with the increases in volume. 

Seven more weeks of base!!!

Dose Of Reality (It Can Happen To You)

"No need to run and hide
 It's a wonderful, wonderful life
 No need to laugh and cry
 It's a wonderful, wonderful life"
Wonderful Life - Smith & Burrows 

Mohs Surgery

Tomorrow morning at 8:00AM, I am scheduled for my 2nd Mohs surgery in 4 years to remove a bit of basal cell carcinoma in my neck. The procedure, itself, has potential to take just over an hour depending on the first round of cutting. If unsure of what Mohs surgery entails, the above link will take you to a page to describe the procedure in more details. Basically, the procedure involves removing layers of skin cells until the margins of the skin cells appear cancer free under a microscope. For basal cell carcinomas, the cure rate of Mohs surgery is 97-98%, so that is a number to feel really good about going into this. While on paper the procedure looks very effective & less invasive, I do hope some people, who may actually read this blog, learn from my ignorance & laziness and use sunscreen.

It felt good to have a normal week of training after two crazy weeks (NCAA's & Thanksgiving). I accomplished all my volume goals in the three disciplines but was only able to get one session of suspension training. My goal is to consistently get two suspension training session each week but I guess one is better than none. The biggest impact of suspension training has been in my swim. I have basically doing endurance swims of 1500-1800 yards over the past 4-5 weeks & I have been able to maintain 91-92 seconds per 100 where I would have been closer to 93-94 seconds per 100 yards prior to suspension training.

Five Weeks Of Base Training @ MAF:

Bike - 20 rides/ 657 miles/ 30.71 hours/ 21.4 mph

Run - 15 runs/ 114.5 miles/ 15.69 hours/ 8:13 per mile

Swim - 11 swims/ 9.75 miles/ 4.48 hours

Total - 46 workouts/ 781.25 miles/ 50.88 hours

(4 Suspension Training sessions)

Per Week - 9.2 workouts/ 156.3 miles/ 10.18 hours 

 

This week is scheduled to be a duplicate of this past week. My swim workouts this week will ultimately depend on the Mohs surgery & the stitches afterwards. At most, I am hoping that it will only cost me one swimming day this week. I will be able to get back to completing two suspension training sessions this week. My overall time volume goal for swimming, biking and running is 10.5-10.75 hours this week. If I am able to hit every trainingn session, the week will look like 6-6.25 hours of biking, 3.15-3.3 hours of running & 1.25-1.33 hours of swimming. I have started to notice improvements in my paces at MAF & will perform a MAF Fitness Test over the winter break. 

 

 

Heading Out On The Run

 

 

 

 

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!!!!

 

 

2015 Is Almost Here

"Oh my broken battered body,
  In the days when I was younger,
  Used to fix itself quick sharp
  After every slip and stumble."
Frank Turner - Losing Days 

Just one week left in my off-season!!!

This means, just seven more days of bagging workouts just because I am not feeling it. That happened this past Friday when I decided having lunch and drinking a coffee was better than splashing around in the pool. And in hindsight, I still feel it was the right decision! Now I will say, swimming is my least favorite of the three disciplines, so it was not that far of a stretch that I decided to bag it! 

Even though base training can be boring, I am very excited to get started. Other than letting my body recovery, I have done a great amount of research, over the past 6-7 weeks, in developing a very detailed outline for my training schedule. Obviously, this research and schedule is based on the idea that I can make everything work & race at Ironman Texas on May 16, 2015.  

I don't think I have ever laid out a basic outline with this much detail for my own training as I have with this schedule. This has truly become a science project to me! I have a file filled with articles regarding MAF training. I have an eight page lay out of my plan with a progression of long runs & long bikes and MAF Testing weeks. Exciting stuff.......Huh????

In the meantime, I think I have this training at MAF thing, down! Yeah, it may feel slow but I can see where this training will help me as I train for the Ironman distance race(s). Recently, I have been completing workouts with the feeling that with proper nutrition, I could go for hours at these paces! 

And trust me, with an Ironman race we are looking at hours!!! 9-10 Hours!!!!

Here are the most recent training numbers as I get used to MAF:

7 Weeks of MAF Training & Recovery

Bike - 29 rides/ 885 miles/ 43.88 hours/ 20.2 mph

Run - 27 runs/ 165.25 miles/ 22.53 hours/ 8:10 per mile

Swim - 10 swims/ 8.25 miles/ 3.85 hours

Total - 66 workouts/ 1085.5 miles/ 70.26 hours

Per Week - 9.4 workouts/ 151.2 miles/ 10.04 hours

 

During the summer

Per Week - 10.6 workouts/ 188 miles/ 12.04 hours 

 

As I move forward, I want to thank Wattie Ink & my teammates who have me motivated and continue to motivate me with their performances at Ironman, XTerrra and Lifetime Triathlons!

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support went a long way in helping me achieve my results in 2014! 2015 will be bigger and better! 

 

ROCK THE W 

Offseason Makes For Boring Blog Posts

You know my brain is in off-season mode when I decide to hop on the indoor trainer when the temperature was above 40. To put it simply, I just did not want to deal with the 15-20 mph steady winds which made it feel more like 38. The ironic part about my decision was when about 20-25 minutes into my ride I realized why I hate riding indoors! Thankfully, I had a soccer game to watch and pass the time, 1 hour & 26 minutes of pure joy! OK, a little sarcasm in that last comment.....

Over the past three years, in my return to triathlons, I think the longest I have survived on the indoor trainer is 2 hours & 30 minutes. Just knowing that, makes me wonder, not that I will be training for a full Ironman.....How will I survive the mind/ass numbing boredom of riding stationary for 3+ hours? I know I will need rides longer than this in my Ironman training but I am hoping by that time I will be able to get outside! (Please, let me be outside!)

I will say that an advantage to riding on the indoor trainer will be controlling my heart rate as I use MAF in my training this winter. I have had numerous people ask...what is this MAF you speak of? Well, I am glad you ask. MAF stands for Maximum Aerobic Functioning and was developed by Phil Maffetone who coached Mark Allen when he was winning his Ironman titles (just 6 of them!) Using his formula 180 minus my age (45) gives me an initial MAF of 135. Using some adjustment ranges based on being healthy, training consistently for 2 years and progressing in results, I would add 5 more to the initial number giving me a MAF of 140. According to his premise, all my training during base building or as Mark Allen called it "Patience Phase" would be completed between 130-140. 

I still have till November 3 till my training picks back up in earnest or about 2 more weeks. In all this will give me 8 total weeks (6 completed) of transition from 2014 race season to 2015 Ironman training. Between getting used MAF and a reduction of of volume in training by 20-25%, my body and mind feeling fresh and ready for Ironman training! Now, this week, I will be getting back into the pool more. I have been a bit lazy with that.

6 Weeks of MAF Training & Recovery

Bike - 25 rides/ 763 miles/ 38.19 hours/ 19.98 mph

Run - 23 runs/ 140. 25 miles/ 19.08 hours/ 8:09 per mile

Swim - 8 swims/ 6.75 miles/ 3.17 hours

Total - 56 workouts/ 910 miles/ 60.44 hours

Per Week - 9.33 workouts/ 151.67 miles/ 10.07 hours

During the summer

Per Week - 10.6 workouts/ 188 miles/ 12.04 hours

As I move forward, I want to thank Wattie Ink & my teammates who have me motivated with their performances and encouragement throughout this past racing season! I am especially motivated by teammates who raced yesterday in Kona and those who have qualified for 2015, already! 

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support went a long way in helping me achieve my results in 2014! 2015 will be bigger and better!

ROCK THE W 

 

 

Hungry For That Feeling

How serious am I? 

 

About what you may ask?  

I will tell you.....

Qualifying for the Ironman World Championships in 2015! 

Yesterday,  I literally watched the livestream of the Ironman World Championships on the computer for the better part of 7-8 hours. I watched for the most part, like most triathletes, to see who would win the men and women's championships as it is the Holy Grail of triathlons. Having competed in Kona twice, it brought back many great memories and some disappointments that motivate me in my drive to get back to Kona. To this day, I can still remember that right hand turn on to Alii Drive and knowing that I was just about to complete the hardest one day endurance event! It is truly hard to describe the feeling one gets when they cross the finish line of the Ironman World Championships in Kona!

I want/need that feeling again! 

After a while, I found myself watching the livestream more to learn about the race. I was listening to the commentators speak of the top athlete's nutrition, different race strategies, their bike equipment, the weather, the terrain......etc!! I was taking mental notes throughout the day. Now, I have three weeks till I officially begin my training for a potential qualifying race. I feel better prepared, in terms of a solid training plan compared to the past two years, as I have been collecting research on MAF and utilizing its methods. Through my research, I have been able to outline a 27 week schedule leading up to the first potential race, Ironman Texas. As much research as I have already completed, watching the live stream, I learned I still have a lot of research ahead of me, in regards to  most importantly, on race day nutrition!

When November 3rd hits, I am basically turning myself and my training into an experiment! But till then here are the latest training totals since Eagleman and the past 5 weeks of MAF training!

18 Weeks Since Eagleman

Bike - 78 rides/ 2738 miles/ 133.63 hours/ 20.5 mph

Run - 63 runs/ 426.5miles/ 54.58 hours/ 7:40 per mile

Swim - 44 swims/ 38.5 miles/ 19.09 hours

Totals - 185 workouts/ 3203 miles/ 207.3 hours

Per Week - 10.28 workouts/ 177.9 miles/ 11.52 hours

5 Weeks Of MAF

Bike - 21 rides/ 642 miles/ 32.23 hours/ 19.8mph

Run - 19 runs/ 116.25miles/ 15.85 hours/ 8:11 per mile

Swim - 7 swims/ 6 miles/ 2.83 hours

Total - 47 workouts/ 764.25 miles/ 50.91 hours

Per Week - 9.4 workouts/ 152.85 miles/ 10.18 hours 

 

As I move forward, I want to thank Wattie Ink & my teammates who have me motivated with their performances and encouragement throughout this past racing season! I am especially motivated by teammates who raced yesterday in Kona and those who have qualified for 2015, already! 

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support went a long way in helping me achieve my results in 2014! 2015 will be bigger and better!

ROCK THE W

Me at mile 8 of the 97 Ironman in Kona - I need this again!

That's A Wrap - Time To Prep For '15

"My first sin was the fear that made me old."
The Navesink Banks - The Gaslight Anthem

Despite what I had posted in last week's post, I am officially calling it an end to the 2014 season. As much as I would like to possibly race again, spending close to $300 for a race (entry fee, hotel, travel, etc.) is really not worth it for a late season race that will take less than an hour. I need to save money for my Ironman race next year! (They are quite expensive)

Knowing this, I am officially in my off-season and transitioning to the 2015 Ironman training mode! As I call it end to this year, I am very happy with the race season I had I managed to race 6 times this year versus the 5 times last year and 4 times the year before that. Minus Eagleman, I had a podium finish in my age group in all  races and a 2nd place, 3rd place, 4th place and 7th place finish overall in 4 of the 5 races.

Over the next 3-4 weeks, my training will focus mostly on just maintaining my fitness level that I built this summer through high volume training and racing. I will not be completing any speed/interval workouts on the bike or run during this stretch. I will also keep the volume of training to 9-10 hours each week versus the 12-13 hours I was completing during the summer. I plan to focus on making my swim stroke more efficient by incorporating more drill work into my regimen. Knowing my strengths are the bike and run, I don't need to develop into the fastest swimmer, but if I can be a little closer out of the water!!! 

As with the past 3-4 weeks, I will continue to work on getting used to MAF training and keep all cardiovascular work at this pace which has already been instrumental in helping my body recover from the summer. My healthier eating habits have continued and looking to make it a habit while also maintaining my sanity and vices! It has only been 4 weeks since I have added suspension training into my regimen, but I can honestly say, it may be the best thing I add to my training for 2015! 

Here are my latest training totals:

Last 17 Weeks

Bike - 74 rides/ 2613 miles/ 127.26 hours/ 20.5 mph

Run - 60 runs/ 404 miles/ 51.43 hours/ 7:38 per mile

Swim - 44 swims/ 38.5 miles/ 19.09 hours

Totals - 178 workouts/ 3055.5 miles/ 197.78 hours

Per Week - 10.47 workouts/ 179.7 miles/ 11.63 hours

4 Weeks Of Getting Used To MAF

Bike - 17 rides/ 517 miles/ 25.86 hours/ 20.0 mph

Run - 16 runs/ 93.5 miles/ 12.64 hours/ 8:06 per mile

Swim - 7 swims/ 6 miles/ 2.83 hours

Total - 40 workouts/ 616.5 miles/ 41.33 hours

Per Week - 10 workouts/ 154.13 miles/ 10.33 hours

There are still potential Ironman races I am looking at for 2015 to potentially qualify for Kona. I am about 90% sure that Texas is the best option but just can't pull the trigger as I have a bit more of the academic calendar to go through to get an idea if it will be feasible...

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona (Just need to make sure it will fit into my track & field coaching schedule)

August 2 - Ironman Boulder- 2nd favorite choice

 

Another goal for 2015 is to put a more concerted effort into building my personal coaching business in addition to coaching at the university. And since MAF training looks like it will be boring, it may also be time to return to some of my old musings of previous blog posts. 

As it now is official that my 2014 race season is over, I have to thank Wattie Ink & my teammates who have me motivated with their performances and encouragement throughout this racing season! 

 

Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support has gone a long way in helping me achieve my results! 

 

Rock The W! 

Odds Got A Little Better But Not Taking The Bet Yet

"When I stand, my back to the sea
 A big white cloud, looking right down on me
 Sound of sun, missing my eyes
 Everything's clear, everything's bright"

Big White Cloud - John Cale 

1000:1 as I mentioned last week turned into 500:1 in terms of possibly getting one more race in 2014. This past week I found this race in Cape Henlopen, DE on October 12th. It is a sprint triathlon with a .25 mile swim/ 11 mile bike/ 3.1 mile run. Yeah, there is potential for cold water but it is a short swim. How bad could it really be? (Dare I ask?) The question will probably end up being is it worth the money (entry fee, travel and hotel) for one last sprint triathlon. Here is a link to the race:

Cape Henlopen Triathlon

In the meantime, I am continuing my transition from the heavy volume of training and racing of this summer to Ironman training for 2015, potentially starting November 3rd. I have reduced my volume of training by 20% over the past three weeks lowered all my intensity of training to my MAF (Maximum Aerobic Functioning). As I mentioned a few post ago, I am going to train for my Ironman using MAF, a method I have used successfully in the past. The most essential premise of this system is training exclusively at my MAF during base building (3-4 months). MAF is determined by subtracting my age (45) from 180 and then using scale developmed by Phil Maffetone, one either adds, subtracts or makes no adjustments to that number. Based on his adjustments, I would add 5 to this number since I have been training injury free and with results for 2 years giving me a MAF of 140. 

Over the past three weeks, I have been trying to get used to training at this heart rate as it means slowing down A LOT! Sometimes going slower hurts more....Ha ha!!  I think the hardest part of getting used to this pace is making adjustments to pacing on hills.....And we have plenty of them around here. In addition to the reduction in volume of training, training at this heart rate has definitely aided in letting my body recover and refresh from an intense summer of training and racing. Here are my most recent training totals:

Last 16 Weeks

Bike - 70 rides/ 2487 miles/ 121.16 hours/ 20.5 mph

Run - 55 runs/ 378.5 miles/ 47.93 hours/ 7:36 per mile

Swim - 43 swims/ 37.5 miles/ 18.71 hours

Totals - 168 workouts/ 2903 miles/ 187.8 hours

Per Week - 10.5 workouts/ 181.43 miles/ 11.73 hours

3 Weeks Of Getting Used To MAF

Bike - 13 rides/ 391 miles/ 19.76 hours/ 19.8 mph

Run - 11 runs/ 68 miles/ 9.13 hours/ 8:03 per mile

Swim - 6 swims/ 5 miles/ 2.45 hours

Total - 30 workouts/ 464 miles/ 31.34 hours

In addition to transition back to MAF, I have also making a more concerted effort to eat better. But before anyone freaks out, I am will not go to any extremes and the staples of coffee, beer and ice cream will still be there. I have also added suspension (most know as TRX) training into my schedule. In the first 4 weeks of suspension training, I have noticed a world of difference. 

Ironman Races I Am Considering

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona (Just need to make sure it will fit into my track & field coaching schedule)

August 2 - Ironman Boulder- 2nd favorite choice

As I move forward and possibly realize my 2014 season may be over (maybe), I have to thank Wattie Ink and my teammates who have me motivated with their performances and encouragement throughout this racing season! Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support has gone a long way in helping me achieve my results! 

 

Rock The W! 

And So It Begins!

"Out here in the fields
  I fight for my meals
  I get my back into my living"

Baba O'Reilly - The Who 

Well, I have basically accepted (but not totally) that my 2014 race season is over. Living in Central PA and in the middle of my team's XC season, finding a race is pretty much a 1000:1 long shot. But never know.....right???? (Not Holding my breathe)

In the meantime, the planning for 2015 has begun and some changes have already been implemented in my training. Over the past 3-4 four weeks, I have added"suspension training" into my regimen. I found it amazing how quickly I started feeling the benefits, especially in the pool. In my last couple of pool sessions, I have felt incredibly stronger and faster (by my standards) at an easier effort!!! 

Not that I am going to go crazy with this, as we need some vices to keep us sane, but I am going to try and eat better and maybe slightly healthier. Now before you panic, I will continue to have my ice cream but maybe just some smaller portions. I will also continue to have my beers! To quote Benjamin Franklin..."Beer is proof that God loves us and wants us to be happy!" (Not that I am a religious person or need an excuse to have a beer!) 

As I started a couple weeks ago, I am still getting used to training with the heart rate monitor and using MAF. It can be tough getting used to this method but one of the benefits I notice initially was that my body has felt recovered as I get ready to transition into Ironman training. The combination of a reduction in volume and using MAF over the past 2 weeks has me refreshed and excited for Ironman training. I will continue this pattern for 3-4 more weeks.

15 Week Total

Bike - 66 rides/ 2362 miles/ 114.76 hours/ 20.6mph

Run - 51 runs/ 355.5 miles/ 44.80 hours/ 7:34 per mile

Swim - 41 swims/ 35.75 miles/ 17.91 hours

Total - 158 workouts/ 2753.25 miles/ 177.47 hours

Per Week - 10.53 workouts/ 183.55 miles/ 11.83 hours

Past 2 Weeks Of Reduced Volume (All at MAF - 140BPM)

Bike - 9 rides/ 266 miles/ 13.36 hours/ 19.91mph 

Run - 7 runs/ 45 miles/ 6.0 hours/ 8:00 per mile

Swim - 4 swims/ 3.25 miles/ 1.65 hours

Total - 20 workouts/ 314.25 miles/ 21.01 hours

Per week - 10 Workouts/ 15713 miles/ 10.50 hours

As I move forward, the most important thing will be to pick that Ironman race to qualify for Kona. Based on my coaching schedule, I have narrowed it down to 2 races. It is just a matter of pulling the trigger and choosing the race.Decisions, decisions, decisions........

Possible  Ironman Races

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona

August 2 - Ironman Boulder- 2nd favorite choice

As I move forward and possibly realize my 2014 season may be over , I have to thank Wattie Ink and my teammates who have me motivated with their performances and encouragement! Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support has gone a long way in helping me achieve my results!

ROCK THE W!!!!

The finish of my 4th place overall finish at the Denville Sprint Triathlon

My Experiment Begins (Somewhat)

I am still holding out hope to race again this year but it is not looking good for finding a race that falls on an off weekend for my teams. 

In the meantime, I have begun a bit of a transition into Ironman training for 2015 (yes, I said it 2015!). My original plan is still intact and I am cutting volume for the month of September & adding a few speed workouts to maintain sharpness if I should find a race. I figure there is plenty of hay in the barn that the reduced volume and occasional workout will keep me race ready! In all reality, my window for finding a race might only be 3-4 weeks max. 

Training Totals - Last 14 Weeks

Bike - 61 rides/ 2221 miles/ 107.73 hours/ 20.6 mph

Run - 48 runs/ 332.5 miles/  41.74 hours/ 7:32 per mile

Swim - 39 swims/ 34 miles/ 17.11 hours

Totals - 148 workouts/ 2587.5 miles/ 166.58 hours

Per Week - 10.57 workouts/ 184.8 miles/ 11.90 hours

1st Week Of Lower Volume (Practicing MAF)

Bike - 4 bikes/ 125 miles/ 6.33 hours/ 19.8 mph

Run - 4 runs/ 22 miles/ 2.94 hours/ 8:00 per mile

Swim - 2 swims/ 1.75 miles/ .85 hours

Total - 10 workouts/ 147.75 miles/ 10.12 hours

(reduction of about 20% compared to previous 13 weeks)

As I move forward for 2015, I have already decided that I will train for the race season using the MAF (Maximum Aerobic Function) Training. I have used this method which was made famous by previous triathlon greats, Mark Allen and Mike Pigg, under the tutelage of Phil Maffetone.  I used this method loosely when I qualified for Hawaii back '97. I feel after recent research, my own training experiences and my coaching experiences, I have a better grasp of the concept and can use it to my advantage in 2015. Over the past two weeks, I have been getting used to training at MAF, which can be tough when tackling hills. In addition, I have also added 2 sessions of suspension training into my schedule to build my strength. In just 3 weeks of suspension training, I have already notice a change in my strength and core stability.

I have had many discussions recently regarding MAF and how people were thinking of using it and others who said they had not had success with it. In my recent readings on MAF, I can see why it may confusing but I also see why it can be successful when done properly. As I move through this experiment I will keep you informed in pretty good detail of my successes and failures. I am also open to any questions you may have about my training, MAF or how to better implement MAF. Tentatively, official training for 2015 will begin November 3rd. 

Possible  Ironman Races

May 16 - Ironman Texas- most ideal as it gives me 4 months to get ready for Kona

August 2 - Ironman Boulder- 2nd favorite choice

Of course where would I be without the help of Wattie Ink and my teammates who me motivated with their performances and encouragement! Also, thanks to a great list of sponsors Wattie Ink was able to secure for the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support goes a long way in helping me achieve my results!

Rock the W!