May 2 ~ Getting the Usama News

Usama / Osama, how ever you spell it, is no longer living. This is thanks to the Elite team of Navy SEALs Team Six. I learned of Usama's demise on Sunday night. My eyes were glued to the television wanting more. I woke yesterday to learn that it was the Navy who led the attack with precision, strategy and perfection. Zero American casualties and mission accomplished are two very important things to me.

I also received a slew of emails, telephone calls and texts thanking me for my time in the service and dedication to this country. Although I had nothing to do with this day, it was so good to see that people around me do care and appreciate the sacrafice that I was prepared to make any given day.

This day also got me thinking about an interaction that I had with a young soldier at the St Louis airport a few weeks ago. I was standing behind her in line at one of those news stands that are parsed throughout the terminals. The cashier was asking her where she was stationed and how she liked being in the military. I don't recall the base that she was stationed at, but I clearly remember her saying "Eh. I don't really like it." I remember feeling a little remorseful and let down that someone would say that while standing in uniform representing his / her country.

I purchased my trail mix and a water and thought about what I had just heard. As I was walking back to my gate I saw the soldier sitting by herself. Without hesitation I walked over to her as she was slumping in her seat and awaiting her plane to take her back to that place she so despised. I said "Hi. I just wanted to stop by and tell you that I heard what you told the clerk back at the store a moment ago. I just wanted to tell you 'Thanks' for serving our country. You should be proud to wear that uniform." Of course she looked perplexed and began to say "Thanks, but I just..." I interrupted her and said "It doesn't matter what you 'just' do. You serve this amazing country and I thank you for that."

Her face lightened up with a smile as I extended my hand to shake hers. She said "thanks" and I wished her a safe return flight. I know she has no idea who I am, whether I was part of the military or just one American thanking another. But I do hope that she knows that her fellow countrymen appreciate her role and contribution to the military. And hopefully this knowledge will help her appreciate her job a little more.

Overcoming those bumps in the road

At least for now there might be a common theme regarding the weather this spring. It's been a tough on for those of us who thrive on consistent training weather... or even for families who just want to get outside and enjoy the sun. It's been rather frustrating and kind of depressing.

That leads me to my Friday / Saturday training. I woke up to dark clouds and rain on Friday morning. I really needed to get about 8 miles in but was completely unmotivated by what mother nature was offering me at the time. The forecast promised 65 degrees by mid-day so I decided to wait it out and get a run and a long bike in for the afternoon. Alas, the sun came out and began to warm things up. It also completely changed my attitude and I couldn't wait to lace up my shoes and get out there. I picked a nice route that takes me down a 3/4 mile hill and goes through some nice rolling hills before wrapping things up on an aggressive hill. I paced just under an 8-minute mile which I was pretty happy with. However, the winds had picked up significantly and the temp seemed to drop quite a bit. I waited a few minutes and took a look at the golfers on the 16th hole behind my house. Everyone was wrapped up and the hole flag was bending over at the winds' gusts. I decided to call it a day.

Rain soon followed and kept it up through the night. (Excellent sleeping weather for what it's worth!) I woke up to rainy skies and a much cooler day. Again, the motivation was at a struggle and I pulled a lazy card for the morning. And actually accepted the idea of taking the day off and just relaxing. I was getting a massage in the evening so might as well chalk the day up to a recovery day. By 1:00, the popped out and my mind started racing again. I felt way too energetic to let such a beautiful day go to waste. Off to the gym I went, Speedo in hand. I got in a quick 1,100 yard swim and some strength training in. Two hours later I bellied up to a couple of Japanese chicken skewers and off the massage I went.

I found out that a guy named "Lee" would be my therapist. I was a little leary of this since it was only my third massage and to this point, noone with a man's name had ever been the one to work on me. But since I'd seen a male chiropractor in the past and this was a professional place, I didn't think too long about it. And what do you know, "Lee" knew what the heck he was doing. He found a couple of knots that have likely been there for years and worked them over well. Other than letting me know that I'm a "brick" and he needed to warm up the next time I saw him, I felt really relaxed and would certainly go see him again. Thanks Lee!

As I finish up today's blog I am looking out at the 16th hole again. Grey skies, lots of wind and zero golfers. The Speedo is packed, I feel really good (thanks to Lee) and well... it looks like a great day to take that day off!

Brick!

With the weather here in the north being far less than optimal, or stable, or... you get the point. One has to take advantage of the temps when you can. Especially during the early to mid-springtime. As I was out running the other day, it reminded me of the first brick that I ran during our first "heat" wave in early April. (And for those unfamiliar with a "brick," it's training two legs of a triathlon back to back so your body gets used to the stress of the transition from one sport to the other.) Here's some notes that I jotted down from that "awesome" day!

So I completed my first bike / run brick outside today... my first ever. I've done them indoors on a spin cycle and dreadmill. Nice, controlled environment. But today, oh jeeze!

Picked a nice rolling 18.5 mile out and back ride along a road well traveled by cyclists. On my way out I am loving it! Average speed was in the 21 to 22 range. I'm thinking FOP possibly.
I then got to my turn around point at the top of a hill and BAM, a sustained 15 mph wind hits me in the face as I pointed in the direction I came from. I felt the wind on my way out, but thought it was coming across me. Nope. I quickly understand why I averaged such a nice pace on my way out. What I didn't understand was why I was going SLOWER down the hill I just came up! Seriously, I was going 16mph down the hill I came up at 18 on a larger gear!

Needless to say I learned a lot about shifting along the way back to my house. Finally got to a point where I got back into the 20's but it was short lived. I couldn't wait to be off of the bike, out of the wind and running.

Took about 2 minutes to get changed and ready for the run. A quick drink and off I went. My legs from about the mid-calf down must have thought this was a joke and were just waiting for the punch line. Soon my lower back followed suit and I stiffened up pretty quickly. I tried to change my cadence to a quicker step to offset the pain, but I fear this made me look quite ridiculous. (A quick shadow check confirmed this.) I was no longer the graceful runner that I thought I was. I merely appeared to be a contestant from the biggest loser who could only run from the couch to the fridge before pulling a hammy.

I got my first mile down and stretched out my calves for a minute or so. I planned on five miles and was determined to get them in. I started back along my path for another half mile and absolutely felt worse. I was wondering if this was the infamous "bonk" that I've heard of. Nope. My head and my heart are still wanting to go. My legs are just freezing up on me. At that point I decide to turn around and wiggle my way back up the hill that I just came down. I finally got back on the home stretch, tried to open it up a little to finish strong and got nothing! At this point my form likened something closer to a drunken sorority girl at her first fraternity party than a polished athlete. But I got it done. Painfully, humbling and erudited!


So there it was, my first introduction to reality. Since then I've had little opportunity to get another brick in other than an indoor swim and spin class. However, this next week is looking better and I'm eager to get out and reign this interesting phenomenon in and call it my own.

Motivation

I had a great workout yesterday morning. I had planned on just doing arms and then hitting the spin class for Amara's outstanding interval workout. (Amara is quite the athlete. He's about 5'10", 220 pounds of muscle and motivating!)

Instead of what was planned, I ran into my personal trainer / friend who did a fit assessment for me last November. He let me know that he had some time and wanted to do a six month check to see how things have progressed since changing my focus from strength to endurance training. (Or at least a large percentage of focus that is!) So I agreed.

The fit assessment focused on raw strength and short-twitch response, lean body mass and flexability. Here are the results:

Weight - 176lbs, Body Fat - 8.2%, Flexability - "A little better."

Raw Bench Press - 1 RM = 315lbs
Short-Twitch Response Bench Press - 225lbs X 13

Raw Back Squat - 1RM = 385lbs
S-TR Back Squat - 275lbs X 14

Raw Leg Press - 1RM = 1,235lbs
S-TR Leg Press - 600lbs X 17

Biceps Preacher Curl - 1RM = 130lbs
S-TR Preacher Curl - 80lbs X 18

S-TR Triceps Dips - Body Weight X 36

The trainer's response was "Dang son. You need to go back and look at your last results. What's motivating you?" I thought it was going to be bad to be honest. But when I looked up at him after I caught my breath after the dips he was smiling. All I could muster at that point was "I don't know. Tri season I guess."

I did go the the spin class and proceded to sweat a shallow pool beneath my spin bike. Amara did his job. I did mine. Once I got home and had some time to myself I looked back at the results from November:

Weight - 181lbs, Body Fat - 9.4%

Raw Bench Press - 1 RM = 330lbs
Short-Twitch Response Bench Press - 225lbs X 11

Raw Back Squat - 1RM = 390lbs
S-TR Back Squat - 275lbs X 9

Raw Leg Press - 1RM = 1,325lbs
S-TR Leg Press - 600lbs X 13

Biceps Preacher Curl - 1RM = 130lbs
S-TR Preacher Curl - 80lbs X 13

S-TR Triceps Dips - Body Weight X 29

So the biggest difference is an increase in endurance. Some loss of raw power, but nowhere near the amount that I'd expected to at this point. I keep looking at my training logs to see what is going on there, but I can only assume the base strength that I've established over the years are helping me out. I literally am putting in about 50% of the time weight training that I was and have increased the cardio (swim, bike, run) by an average of six hours a week. And of course, a relatively strict diet has helped as well. (I still eat like I'm trying to gain weight!)

So back to his question about what motivates me. Had some time to think about that as well. Although each thing has its' own relevance and weight, here's what really is pushing me:

1. I want to improve myself with each day. I want to be a better person, a better dad, a better athlete and a better friend.
2. I have something to prove to myself. I took a lot of training given to me over my 37 years for granted. From the days on the football field, soccer field, wrestling mat, baseball diamond, track and the Navy I always had someone pushing me and holding me accountable. Now it's just me. Triathlon is a solo sport and every athlete within the field is looking to beat you.
3. I'm using the "noise" around me for motivation. Nothing like getting that one thing that's bothering you and squashing it during a run or bike. And if it's a really bad day, the free weights don't have feelings and they don't mind being pushed around.
4. I'm invested in this sport and in this life. Triathlons aren't cheap. Neither is my time. I need to make the best of both investments.
5. I've picked up a sponsor of sorts. TriPlyo has given me the opportunity to wear their colors and try out their product. I owe them as much effort as I can give.

So that's the tip of the iceberg! Happy Easter Ya'll!

Weekend Training

I had the opportunity to head a little south for the weekend to attend a wedding and get in some training in favorable weather. (Thanks for the invite Sam!) I left on Saturday morning, which couldn't have come at a better time. I heard nothing but wind and ice hitting my bedroom window all night and I woke up to about a half inch of snow on the ground.

The flight to St Louis went well. However, in lieu of sunny skies and warm temps we landed in a nasty cold front that was pushing through. Unfortunately for the bride and groom the wedding was moved indoors, but I think that the coordinator pulled it off smoothly. Everyone had a great time... and it was an open bar just to make sure we all could celebrate right along with the new couple.

So... the open bar at the reception did a couple of things for... make that to me! I'm not much of a drinker and tend to be "good" after a couple of drinks. I had a couple of drinks while waiting for the photographer to get the photo shots that she wanted to. Then a couple with dinner. I met a new friend who escorted me to the bar each trip I made. He and I would do a shot here and there. By the time that I realized that I was tipsy I think I'd just about made an ass of myself on the dance floor. No one can pull off "The Sprinkler" like I can! ;-)

I suddenly realized a couple of things the next morning. A 37 year old man should not party like he's 27 ~and~ you will pay for what you put into your body one way or the other. Yep, I was not feeling it Sunday morning. Luckily I mustered the energy to take in some site seeing and walked about four miles through the city. I did feel better after getting some severely low-impact exercise, but I was ready for bed by 7:00.

Monday was a much better day. Did a 7:40 / mile pace for five miles, shot some hoops and got a lift in. Sam was employed by one of the univertisies near St Louis so we got to use their facilities. It was really nice to be able to run along a great trail system that they have in the area.

Now that I am back to the cities I have to get back to my plan: Plyometrics, Swim / Bike / Run and heavy strength training until next month. This morning was a training run on the treadmill: 9 minute pace for 1 mile, 8 minute pace for next mile, 30 seconds of 5:30 pace followed by a minute of 7:30 pace. I did total of 4 miles at the fast / slow pace and cooled down with another 8:00 pace for a mile. 7 miles, total.

I followed that with some additional strength training (Bis and Tris) and ended with some stretching. Tomorrow is Masters Swim and spin class.

First Blog

So I enter the world of blogging today. I considered Twitter, but I don't get it. Plus I feel silly following people... or asking people to follow me. I'm sure it's a great form of social media, but again... I don't get it.

This blog is going to serve as an outlet for a few things: my training journal for triathlons, my outlet to vent for said training and to serve as somewhat of a sounding board for the random thoughts that come up from time to time. So with that said, here goes!

I've been through some big life changes over the last year and some-odd months. As of January 2010 I became a divorced father of a great little boy. Up until that point my interests were weight training / bodybuilding, coaching football and mountain biking. The weight training and bodybuilding were indirect results of living in Minnesota and looking for something indoors to do during the long winters. At any point throughout the year I would step on the scale and see upwards of 205 pounds. That felt really heavy and often found myself losing breath just going up one flight of stairs. But through the tough times of late 2009 and early 2010 the stress and negative energy zapped me of 20 pounds. Although it was a gut check for all of the work that I had put in over the last five years, I actually felt better and wanted something positive to do with this new physique.

Going back about 15 years, I was interested in triathlons. But being in the Navy, traveling and training typically put a kabash on most long term goals. (Or at least that's the excuse that I used.) Adding to that, I picked up an interest in bull riding and there was oh so much more glory in that! However, in my current state and loads of time to kill I decided to realize that goal over the next year or so.

By mid-2010 I started my triathlon training. I leveled out to a svelt 175 pounds and increased my running endurance. I purchased a bike in August and tried out a couple of triathlon courses for local races. It was at that point that I realized two things: I need to start swim training and I really need to work on running after riding a bike 15 plus miles. I also realized that I would shelf my idea of entering a tri until 2011.

To close out the 2010 year I did enter a "fun" running race in October and an indoor triathlon in November. I finished the 5K in 22:08 and took 7th in the indoor tri. (I later met the guy who took 1st and humbly congratulated him. He's also a blogger here, SteveInASpeedo.) But that was enough for me to get started in this crazy life.

At this point I am eight weeks out from my first triathlon which is being held at White Bear Lake on June 13. I invested in a tri coach, masters swim and a little over $1,000 worth of accessories for my bike. The weather has finally reached nice enough temps to run and bike outside, but the lakes are just now losing the ice layer. I'm hoping to get into the water by mid-May and do some open water swims (OWS.) I plan on running a 10K in May to supplement my training (and keep it interesting with a little competitive flair.) Other than that, I'll be doing bricks which are two legs of a triathlon that help train your body for the transitions from one to the other. I have only done one (20 mile bike to a 5 mile run) and this did not go so well. My legs and lower back locked up like it was protesting any and all exercise. It didn't help that it was 55 degrees with a cold wind blowing in my face at 15 mph. The only word to come out of my mouth after the second mile was "ouch." Humility!

So that's all for today. Tomorrow I am flying out to St Louis for a wedding. Should get in a couple of good long runs while I'm there as the weather looks great... comparitively!