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