I am entering the last few days before I start tapering for my next race, which couldn't come soon enough. I am so anxious to start racing again, to see my payoffs from the off season. I am also looking forward to my taper week because I am currently going through the "FULL BODY" fatigue phase of training. After my race in Puerto Rico I had about four days of easier workouts before I started getting back into the harder and longer days. Since, that point the workouts have just been building with volume and mixed with building intensity, which has finally caught up to me this week.
I really noticed it in my running performances, my mind would say :go faster" and my body would say "no I think were good right here at this pace." I would try to swing my arms more to get my legs to move faster, I tried to lean more over my feet to try and get my legs to move faster but nothing seemed to work. I would even notice it after workouts just milling around the house, especially going up the steps. My legs would feel fatigued and would even get out of breath a little bit, and I would say man I feel out of shape (partly joking). It wasn't just my legs though it was the "FULL BODY FATIGUE." My whole body felt spent. My whole demeanor changed and was starting to get frustrated. When I get frustrated I tend not to relax and try and push through workouts which for me doesn't work. I need to relax a let my body do the work. Then I consulted my coach and we altered my training for the the past two days to try and revive my body a little bit before the taper officially starts. The past two nights I have been trying to log more hours in bed to allow my body to naturally heal itself and it seems to paying off. Today I feel like I have more energy in my whole body and more juice in the legs. I have a long swim today so I will see how that feels. So the plan is to push hard through the weekend and then start to shut it down in preparation for the White Lake Half in NC next weekend. REST, REST,REST is critical during these hard long weeks, so don't forget to REST!!!
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A couple weeks ago my coach suggested a little change of pace and had me sign up for a few 5K runs to help get some more speed work into my routine. I said sure and was kind of excited about getting back to the roots of endurance sports. So he had me bike an hour and a half before hand, then run the course hard before the race and then race followed by a two mile cool down. It was a good race and was for a good cause "Tots for Trykes." Raising money for kids with handicaps that can not ride bikes. They have to special trykes made custom for them so they can ride outside and enjoy the outdoors. So this was to raise money to provide children with these special bikes.
After the race they had a "Kids Fun Run" and my two daughters love to run. They completed there first 1 mile fun run a couple of weeks ago and absolutely loved it. My son I felt was to small to do the 1 mile loop so we kept him in the cheering section. So after this race my kids were so excited to see that there was a fun run, and my son had a glimmer in his eye, that said, "just gimmie a chance dad." I bent down and asked him, "do want to try." He looked at me with a big smile and shook his head. I signed all three of them up and headed down to the start line to set them all up. I explained to Boo Boo that he was going to run until they told him to turn around and then he will head all the way back. He was licking his chops, he was ready to tear up the course and I thought look out here comes my 3 year old terror. The whistle blew and they were off. Boo Boo's sisters were off now, pros at this stuff since they have one under there belts, and left him in there dust. I was watching and saw his little legs motoring as fast they could move and he started to lag pretty far behind at about the 200 meter mark so I ran up to him to help him out. I get up to him and the glimmer was gone in his eye and was replaced with hot rosy cheeks and tears. I said whats wrong, he looks at me and said "They all left me." I said, "Its OK lets do this together." So we held hands and tackled the rest of the one mile course together. We did the run walk combo and cheered on all the other runners that passed us, and really cheered when his sisters came cruising by. We made it the turn around and headed back toward the finish and Boo Boo's spirits were turning up. When we rounded the final bend we could see the finish line and the crowd noise picked up which really motivated him so I slipped my hand from his and let him finish by himself. After I let go of his hand, his two sisters slipped in and ran next to him, yelling words of encouragement to him. All three crossed the finish line together, with a final time of 15:08. Isn't this what all this is for, moments like this. As a parent I could not have asked for more. I was the proudest father there on Saturday. My son completed his first mile run, I was apart of it, my daughters were there rooting him on, and he ended up really enjoying it. They were talking about it all the way home. I hope this was the first of many races we do together. GREAT JOB SMITTIES So this is a little over do since my San Juan race has been over now for about two and a half weeks but just wanted to post a comment or two on this subject. I was simply amazed at what I saw at the race especially on the grueling, heat baking run course. The paratriathletes that competed in this race were simply amazing. To see the grit and determination in there eyes, and the strength in there voices was simply humbling and awe inspiring. Yeah it was great to see all the Pros, all the elite level amateurs, all the hustle bustle that goes into a huge race but I was simply taken back by the abilities of these strong and determined athletes. These athletes were so inspiring, and I was in such awe of them every time I saw them on the course. To see them climb the hills on the run course and see how the crowd reacted to each of these athletes was amazing. They truly have a gift deep with in them and I am proud to say that I was able to race against these athletes and sweat on the same course with them. Great job to all the paratriathletes that competed in San Juan and GOOD LUCK on the rest of your seasons.
My favorite time of year to run is now, Spring Time. I love waking up on cool crisp mornings and stepping outside to be serenaded by the birds. Its usually just cool enough to get a good steady sweat going. As I start my run I am greeted by the smell of blooming flowers and various other budding plants that takes me to a place of happiness. Then at some point on my run I get to watch the sunrise. It is usually so spectacular it looks like the sky is on fire, with all the different shades yellows, oranges, and pinks. Mother Nature has taken her brush and painted me a picture for me to enjoy to get me through the end of my workout. Thanks.
After usually being cooped up for most of the winter, I really look forward to this time of the year. I get to start packing the winter gear away and start wearing the lighter weight more comfortable spring/summer gear. Weather is changing, days are getting longer, and the meat of Race Season is on the Horizon. Embrace Mother Nature with all she has to offer and let your senses take over. Well the race is all over now I am recovering and will soon be ramping up the training again to prepare for the next race. First though I wanted to give a HUGE THANK YOU to my wonderful wife and kids. I raced on my birthday and all I kept thinking about was how I should be the one giving them presents on my birthday for the amazing support they have given me throughout this whole adventure. With out them this would not be possible. I have an amazing wife and three great kids.
Next I would like to thank my parents for making the trek down to San Juan and giving me so much support emotionally and physically (I was leaning on them pretty hard after the race before I made my way to the massage tent). There dedication to there children and grand children with there functions is unmatched and am proud to say that they are my parents. You guys are the best. Thanks to the Bridgeton Group, PXT, Fine Line Racing, Walabax Construction Services, and Pop21eye, for your support in the 2012 season. I am looking forward to a great rest of the season, and thank you for believing in me. I would also like to thank all my family and friends who supported me through this first race. I pulled from everyone's support and had a good race. Special Thanks to Mandy Lovett for keeping me in check leading up to the race. Also to Ann Lovett and Barb for an awesome brunch and for the support out there on the course. Finally to all the volunteers that helped with the race and the spectators there yelling out words of encouragement on the course, it really does help motivate. So big thanks to everyone who tuned in and who was there cheering us on. You can go to the K-Krew page to view some pictures surrounding the event. Next Race White Lake Half: May 5th - White Lake, NC Well my first taper of the season is finally here, Ironman 70.3 San Juan, Puerto Rico. The race is a week and half away. What this means: 2012 season is on the horizon, all the second guessing is present, anxiousness is in the belly and anticipation of seeing what this season will bring is eminent.
I am very excited for this 2012 season. It is going to be a true test to see if all the hard off-season training is going to payoff. I have left everything on the line for this season and am anxious to see what is in store for me. This is an exciting place, a good place, and a nervous place to be. I am ready to push my limits and give it everything I have in order to attain my goals. I know deep down I am ready but there is always that second guessing for the first race of the season. You have nothing to compare it to after months of not racing. Will my body react as it did towards the end of last season or will I need to work out the kinks again. In reality though I think we are always working out the kinks to be honest. That is what makes focus and preparation so important for this first race. Every little edge I can get will make a world of difference in the long run, and sometimes those often get overlooked. I am going to go down and try not to worry about the things I cannot control or the things that are in the past and just race hard and have fun. The first race of the season will hopefully set me up to have a great rest of the season. It will add more confidence at this distance and most importantly will give me valuable information on how my body reacts to different sets of circumstances and stresses. I always have a tough time with the taper though. I always feel like I am losing fitness, getting lazy and gaining weight. Although all of these are false, I can't help but feel this way. I think this is natural. It is nice to have partnered up with Todd Wiley, my coach, to ensure me that all those things are not happening and also that I am tapering correctly. I have the confidence that I am doing things correctly and am on the right path to have a great race. About a week and half to go and I will have the first set of results for my 2012 season. I look forward to letting everyone know how it went. I'm going to reach for the moon and shoot for the stars. I am the father of a three year old boy, my only son, my pride and joy, MY BOY. He is great, he's my little buddy, I call him my "Boo Boo." I'm not sure were that came from, was never into Yogi Bear but there is the possibility. He is great he is just a ball full of energy. He bounces of the walls, he loves getting dirty but not crazy about bugs. I'm working on it. He loves to wrestle, rough house, play with his cars, he loves to head butt, and loves football. I swear he travels at lightening speed, and he moves with such stealth. I turn around for a second and poof he is gone.
I went to the bike shop the other day to get a new bike helmet, so we get in the store I said " Boo Boo, stay right with me and don't touch anything." He nods his head, I turn my head to look at a helmet with .25 seconds elapsed, and all I hear is crash bang boom. I turn around, and were is Boo Boo on the other side of the store staring horrified at a mannequin laying on the floor in four pieces. He looked up at me waiting to be yelled at but I didn't have time to yell at him, I had to put this thing back together before management came over. Couldn't figure it out quick enough though. The manager comes over I have an arm between my legs, a torso under one arm and trying to set up the things legs with my the other arm while the head was staring at us. I looked at Boo Boo like really, Bud. Come on. The whole way home I was thinking about what happened and how fast he can get away. The more I thought about I started analyzing his running form. He's got the classic high knees that come close to hitting his chest and a high elbow swing with his triceps never falling past parallel with the ground. The high elbows is one thing but he has a way of making it look like he is about to take off. I guess he needs the high elbows so they don't bang into his high knees. I don't want him to bang his knees all up. I wondered how he can be so stealthy with that kind of form. So my predicament is this do I try and straighten this out or just let it go. After much deliberation I decided to let him just go with what feels natural to him. I didn't want to explain everything he needs to correct and him to look at me like I have two heads. Also I don't want him to become even faster and even more stealthy because that would make it harder for me to detect his spastic movements. At least now I can catch him out of the corner of my eye with arms flapping in the wind and knees a blazing. He is fun and I just have to snicker when I see him running. I know if they have to do a stair climb in preschool all the other kids will be going down. He'll figure it someday. We've got time. HAHAHA!!! HE WILL GROW INTO HIS FORM RIGHT!? I want to know why it is so tempting for motorists to feel the need to honk their horns, yell obscenities while hanging out of the car window and try and hold a conversation with us while we are out there riding.
HONKING THE HORN: I understand that about 10% of the honkers have good intentions, they honk from farther away and its a quick toot toot. I like this, very courteous, and always gets a thank you wave as they drive by. Then there's the honk when they are right up on you and HONK for about 5sec. Is this because they think we are hard of hearing, they think they are better than us because they have a horn and we don't, or because they like to toot there own horn? YELLING OBSCENITIES: Let me first say I don't understand this concept in general hanging out of a car window or not. These people are hanging out of there car windows yelling at us telling us to get off the road while this nimrod is dangling out of a car. Who is the unsafe one? Maybe next time I'll offer this guy my bike helmet just to protect him in case he gets side swiped by a tree branch. Hey. I'm not wishing that upon him but... CONVERSATION GUY: This guy is a little different than our yeller, he will drive next to us to tell us how dangerous it is to be riding on the rode. This is all happening while he is leaning into the passenger seat, with one hand on the wheel and eyes on us with a glance at the road every 10 seconds or so. What is wrong with this guy? Besides the fact that he could run us of f the road, oh yeah and get in a head-on collision which would probably take us out also. Everything is wrong with this guy: he insults our intelligence, could potentially take us out in the process, and he is being so reckless. I guess he is trying to make us aware that there are vehicles on the roads, so be careful. So, if this is the case the thought is in the right place but the timing is way off. Ride safe everyone and follow all rules of the rode and do not get distracted!! I had a long bike ride yesterday on a beautiful but windy day and had a big training day today (4hrs of a little bit of everything). I was wiped out by the end of the day. I grabbed a quick snack before bed and headed up a little later than normal which was a no-no. I should of made it a priority to go to bed on time. I tossed around in bed for hours and stared at my clock watching the time tick away. With my early morning swim workout approaching, I managed to log probably a horrible 4 hours of restless sleep.
I woke up and went to swim practice and I was exhausted, unmotivated and lacked FOCUS. It started by losing count on short distance swim sets, then my stroke lost its fluidity. I was wasting so much energy with the poor quality of my swim stroke and was getting very frustrated that I kept losing count or my place in the workout. About halfway through the workout I gave myself a pep talk and got myself out of the bad funk I was in. I now was somewhat working on all cylinders other than my body was fatigued. My form was back and I was back on track with the workout but I felt like I was spending so much of my extra energy on focusing to keep myself in line. I made it through but very frustrated and upset with the overall effort I just put into the workout. Which brings me to question: How important is rest when it relates to focusing? Obviously we know we need to rest to let our bodies recover properly so we can train the following day just as hard but maybe something that is overlooked is the ability to focus completely. When racing or competing, any slip in concentration or focus could be the difference between a PR or a DNF. Focusing is so key in these long endurance races but to stay focused for such long periods of time it is so hard to begin with, so we don't start behind the eight ball before the race even starts. A proper night's sleep is the first key, in my opinion, the day of a race. Don't take a short cut when it is so easy to go to bed at a decent time the night of the race. Now the only problem is trying to fall asleep on pre-race night. In order to perform at a high level make sure you take advantage of every portion of the race as possible. Take care of the easy ones and they will set you up in a better position for the harder ones. SLEEP HARD - STAY FOCUSED Alright, I was talking with my really good friend this morning at the pool, Mandy Lovett, a fellow Triathlete, about music. She told me that her husband made her a mix tape of songs for her workouts. So I said jokingly to her "what did he put them on a cassette for so you could play it on your "walkman." We both laughed but as I started my next set I was like, man, those things were the bomb and I believe until this past year they were still being made. But anyway, I think the technology for our portable music "boxes" must of been engineered by perhaps, need I say it, a triathlete. Just think about:
It first started with portable transistor radio and I bet Mr. "T"riathlete was like lets hook up some wires to this thing and put mini speakers right next to our ears. We have have to cut down on drag and weight so we can't use the big earmuff type headphones. So Mr. "T" came up with mini speakers covered in an abrasive foam material connected by a thin piece of steel, probably cutting both drag and weight from its predecessor by about 100 percent. The only problem was that when your clothing moved it would sometime change the station from 80's rock, to country, to gospel to static. Next came the cassette tape so Mr. "T" thought wow that looks pretty aerodynamically sound if I use that I won't have to listen to static, commercials and really bad songs during crucial parts of my workouts. So he came up with the ever popular "Walkman." He also added the bright yellow Sony Walkman probably for night time running so you could be seen more easily. I thought of it all. There was a small design flaw though, the athletes would have to carry their walkman. "We can't have this on our long workout days, we can't waste any energy on holding the walkman, we need all of our energy going toward our workout," he thought. So the ingenious Mr. "T" came up with the velcro arm band. GENIUS!!! After years of dominating the market the walkman was shown the exit door but didn't leave without a fight in true triathlete style. The Portable CD Player came on the scene. This was super sleek looking - the CD was reflective like the moon blankets you get after a cold race. This is perfect. Mr. "T"'s plan was to incorporate the velcro arm band or incorporate huge pockets in training gear to help hold this contraption. Mr. "T" then put on the CD player a song time window that could double as a stop watch if one was inclined to do the math in order to pass the monotony of a long run. One glich though - when you bounced the CD skipped. Not to mention the weight of these things were pretty heavy, a major no no for training long distances. It was probably the 6 AA batteries you needed to operate the high piece of technology. One upgrade Mr. "T" did make was the strapless headphones. He took out the steel connector piece attached to the speaker, did away with the abrasive foam covers and made the speakers even smaller to fit into your ears, all weight and aerodynamic upgrades, for sure. They probably were 50/50 with the walkman for use in workouts. Next came the I-pod and this revolutionized the portable music industry. Mr."T" clever design combined electronic technology and light weight materials to come up with a music box that was smaller than a pack of gum and weighed even less. You could store hundreds of songs and never listen to the same song twice. Awesome. It even passes the aerodynamic test of being paper thin and the weight test (can't be more than a few ounces). Mr. "T" has come up with the perfect music box for working out. Wait hold the Phone what if Mr."T" could add GPS to it or maybe a Heart Rate Monitor. I think we might be on to something... So this all started with the cassette mix tape, Mandy and I were talking about and it turned into all this. Special Thanks to Mr. "T" for making my workouts so much easier with all the innovations to the "Music Box." |
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