The Year in Review

It’s hard to say about a year during which so many people have suffered, but from my standpoint, 2008 was a transformational and uplifting journey. Of course it had its dark moments, from my pre-IM bulging disk to my post-IM blues, but if those are the biggest things I had to complain about, well, I was doing pretty well.

Especially compared to last year, when my father died, I was erroneously diagnosed with sacral sarcoma (pretty much a terminal diagnosis), found out I had hip dysplasia and advanced arthritis in my back and hips, I was struggling with regular exercise-induced anaphylaxis and asthma, my late season races sucked, and my post-tibial tendonitis was a constant threat to shut me down. If you were wondering why you never heard of most of those things, it’s because I didn’t start my blog till after they all occurred. While it served as a sort of therapy, I wasn’t using it to revisit the past so much as to move forward and build something good….a community, an understand among people working towards similar ends, and a resource for folks facing similar challenges.

Anyway, 2008 was a lot different. It seemed like huge milestones occurred regularly, and hard as the IM training was, I found my calling by combining my family, training, racing, and TriROK. The highlights:

· TriROK rocked. While we lost Jen early on to pregnancy (there can’t be a much more awesome reason not to do a race!) everybody else completed their goal races in great times and then went on to do others. They stuck with it through thick and thin and transformed themselves from sedentary individuals into legitimate athletes who are now training for their second season of triathlon. Just as importantly, they got their spouses and kids into the game as well! Watching the last one cross the finish line at the JCC Sprint in May, 2008 was truly the highlight of my year (yes…even better than IM).

· IMWI. Two days before the race, as we drove through the pouring rain to preview what seemed like a horrendous bike course, with the kids screaming in the back, just having gotten my period (figures, huh?) and sciatic pain shooting down my hip and leg despite the entire pharmacy I had swallowed, I suffered a near-complete breakdown. I cried…and then I called Janda. Then I called him again. And again. (And yes – I think I even cried to him about not knowing how to do the race with my period! The man HAS to be like a brother to me, given the GI problems and menstral problems he’s had to hear about…) And everytime we talked he patiently assured me it was going to be ok for the 40th time. My husband (who was my ROCK through the whole thing) assured me the same, as did my sisters (ok – actually one of them begged me not to do the race so I didn’t cause permanent damage – but it was out of love!). It didn’t matter. I walked into the water feeling like I was going to the gallows…already hurting and the day hadn’t even begun. I hadn’t even run (or ridden hard) in over 3 weeks because of the disk. About the only thing I knew I could do was the swim.

And yet…I did it. Somehow, someway, I did it. Just like I always do. I have to give myself a few props here – I didn’t go under 13 hours like I’d planned, but I did something more monumental…I let myself be proud of what I’d accomplished ANYWAY. Despite hardly any time in the aerobars (it just HURT too much), despite my regular T3’s (tampon transitions) and enormously long transitions to account for medication and compression wraps(over 20 minutes – how slow am I?), and despite running a marathon feeling like someone was stabbing me in the hip and calf, I finished in 13:09.

The absolute BEST part, was seeing my family right where they said they’d be, on every loop and every turn around. Approaching the finish line and seeing Morgan and Sam run out of the chute; crossing the finish line with them; ending up in my family’s embrace…there could be nothing better.

The experience also taught me that as great as IM is, I don’t have it in me to keep taking the time from my kids and my husband. So with that accomplishment under my belt, it’ll be awhile before I take a stab at going under 12 hours with a healthy body. Instead this year I’m going back to focusing on sprints and getting faster…and spending more time with my family and friends.

· Seeing Morgan go to kindergarten and Sam start pre-school. My kids are growing up into such smart, confident, strong, good people. I couldn’t be more proud.

· Watching Morgan and her friend Nina do their first tri this summer/watching Morgan do a tri on her own later in the summer/running the Gabe’s Run fun run with Morgan this fall. My girl is a natural runner and swimmer. Better yet, she’s the one hounding her dad and I to run with her, bike with her, and take her swimming. I love watching her love movement.

· Getting back to teaching yoga. I missed it.

· Expanding TriROK and starting to coach in earnest. Every day I feel like I get the gift of watching someone find their inner athlete and overcome their preconceptions of who they are…watching them redefine what is possible. What could be more rewarding?

The list could go on and on. And it’s in no particular order. But it’s awesome. I have an awesome life, no doubt about it. It gets crazy, and busy, and I know I disappoint folks in my life regularly by not having enough time, but I really wouldn’t change it. It is blessed.

Here’s hoping 2009 brings more of the same. And to all of you…thanks for reading, offering your support, and sharing this journey with me.

a

It's Official

I passed my Level 3 USA Cycling coaching exam and am now an officially licensed Level 3 Coach. I still think it's more impressive that I can change a tire in under 2 minutes under less than optimal conditions...and I'm pretty sure my riding buddies feel the same - especially when it's their tire I'm changing.

a

Showering With Armstrong...It's Not As Fun As It Sounds

Armstrong and I came back from this morning's wet, windy, wonderful ride looking like we'd just done a cross race. Thusly, I'd like to introduce the latest innovation (read another room in our house devoted to equipment storage, maintenance, and use) of the Phippen household: The Bike Shower!

We hit the Gloucester Tri course for a couple loops and I think it is just AWESOME! Between the ever present wind and rollers, it's a fair and challenging course that keeps you thinking from a technical standpoint. I can tell I'm getting my legs back on the bike, and decided to do 90% of the ride in my big gear to get some mashing in...but when I wanted to push it on the course proper, I kept the cadence higher. HOWEVER, I am CLEARLY hauling some extra weight around and it's compromising my overall speed up the hills. But it's coming off, slowly but surely and I was just happy to be outside with no flats or other mechanical disasters...

a

Jen - Here's Some Motivation

http://www.mtv.com/videos/misc/179849/meet-the-moshers.jhtml#id=1571278

http://www.mtv.com/videos/misc/188550/kevin-the-goofball.jhtml#id=1574162

http://www.mtv.com/videos/misc/290168/meet-brandon.jhtml#id=1597235

By the way...the guy in the middle link did his triathlon at the Max Performance Buzzards Bay race that I did...he was pretty much last, but totally psyched. It was inspirational :)

a

This is for you Matt Russell...

Likely the theme music to the next 14 years of my life...

a

Merry Christmas!

I hope you all get what you need this holiday season, and that you enjoy peaceful time with your loved ones.

a

The OK Book

I just got this from my sister for the kids xmas present. YOU MUST BUY YOUR CHILDREN THIS BOOK! (Except for my playgroup friends...you know who you are...because now you know what I'm buying all your kids for their birthdays this year). If you look at the cover sideways, then you see the protagonist. It's the story of this little "OK" person who loves to try all different things, even if he/she is "just ok at them." At the end it is lying in bed and says, "One day maybe I'll grow up to be really excellent at something. I don't know what it is yet...but I sure am having fun figuring it out!"

Yeah...you and me both kid!

a

TV Land

OK, usually I am glad to only have 1 TV in the house, and there are many days I think when this one dies, we'll just let it go and not get another. (Did you know that 50% of children have a TV in their room?) I love listening to the Red Sox on the radio, and Pete's the same with the Pats. And even though my newfound love of hockey is at least partially based on the super hot guys who play the game and that doesn't translate very well via radio, since it's mostly due to living many years with a huge hockey fan who is pretty hot himself I could learn to live with it. But today...

So the weather and roads are just awful. Our playdate was cancelled, Pete's gone at the game, and we've made 17 snowmen and had 8 snowball fights, built a fort, made crafts, made a xmas book for daddy for when he gets home, watched 5 seconds of the Pats game (fortunately they were crushing the Cardinals), had some pillows fights, read some books, and that was all before 3pm. It's now 4:20, I've already given the kids dinner, and they want to watch Little Bear. But I wanna watch the end of the Miami game.

Guess who wins? It's not the one blogging and following the game on ESPN scoreboard...

a

OK Ladies, I think I've finally found JV's replacement...roughly the same size, better fighting skills (see above), slightly smaller but still impressive quads. Now hockey isn't my first love, but I find myself embracing it pretty readily these days...

a

pool vs. x-country

Ok, no x-country skiing for me (Pete DID go) today afterall...just a long run and a swim. I'm trying to get in the pool almost everyday now, even if it's only for 15 minutes to practice my drills. And it's finally paying off...after being so frustrated that I wanted to cash it in 2 weeks ago and just go back to hammering bad form, I've turned a corner with this new catch and timing and just TT'd a 260 at low-tempo pace...and finished about 15 seconds better than my best previous TT - and that was at VO2Max.

Feeling comfortable enough to keep going another couple hundred yards, I hit the wall at 3:58...which adjusted for turns and distance, would put me at about 3:51 for 250 yards in a 25 yard pool. Considering I haven't been swimming more than 1500 yards at a time in almost 4 months, I find that astonishing. Given a few months to work, I feel like I can finally set my sights on some faster times...more in the 3:40-3:45 range for the spring pool tri's...and start looking at a 11.5 minute 1/2 mile with a wetsuit on...wouldn't that be nice!

a

snow snow snow

Seems like more of a x-country day than a running day...maybe it's a both day!

a

Swimming, art and yoga

I skipped what I wanted to post on Monday after a morning of mechanicals which caused astronomical consternation on my part, and forced me to miss out on a long bike ride in beautiful weather which we probably not see again any time soon. But I figured enough is enough...I'm not writing again until I have something good to say. And now, I am happy to report, I do.

Firstly, Bill gave me the best drill of all time. For the first time since I started swimming as an adult, my catch feels right as a result. No slipping, but also no shoulder discomfort, and an immediate improvement...when I did a few lengths of regular swimming after the drill, I dropped about 3 strokes per 20 yards (the MAC pool is SHORT) without even trying.

It felt....smooth. And powerful. Needless to say I'm hitting the pool again today to try to keep ingraining the drills into my stroke. I think this set of drills will be in every warmup I swim for the rest of my life.

Basically, not to bore with details, but it involves watching your hands, and swimming with your index fingers pointed - one hand at a time. Point ahead at the wall (while watching to make sure that is actually where you are pointing - when I WASN'T looking I would have sworn I was still doing it when in fact I was pointing to the corner), then bend (pop) the elbow and point straight down at the bottom and continue the stroke. I'll post videos when I get them since a picture is worth a thousand words.

Secondly, I am frankly amazed at the progress being made by all the students in our Tuesday night Freestyle clinic. I'm just there to soak in Bill's methods, but it has ended up being a remarkable lesson in how important it can be to break a thing down into it's elements and rebuild it right, no matter how frustrating that may seem to an accomplished athlete. Learning to swim right is less a matter of correcting what is wrong (unless it is one or two little things) than it is taking the swimming out of it and learning to drill pieces that don't look like swimming until you can piece together an entirely new stroke.

It reminds me of an art class I took a long time ago...where we'd turn object upside down, only draw the negative spaces or shadows, and otherwise abstract them until our "knowing brain" that says "I know what an eye looks like" shuts off and our "receptive brain" that says "I don't know what that is so I'll simply piece together what I see" turns on. Inevitably when you can do that, the cartoonish eye turns into a true rendering.

I always teach the same in yoga, only we talk about turning off the judgement (the ego) and turning on the experience - the absorption of feelings being experienced in the pose.

Swimming, yoga and art have a lot in common, I suppose...who knew?

a

Biking notes

I think those anaerobic (unintended) sets on the bike last week actually helped me, since they (miraculously) didn't injure me. I dug up a study I'd read earlier this year in Journal of Physiology, which confirms some of the positive benefits of anaerobic work, even for triathletes. The summary:

Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald MJ, McGee SL, Gibala MJ.

Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada.

Low-volume 'sprint' interval training (SIT) stimulates rapid improvements in muscle oxidative capacity that are comparable to levels reached following traditional endurance training (ET) but no study has examined metabolic adaptations during exercise after these different training strategies. We hypothesized that SIT and ET would induce similar adaptations in markers of skeletal muscle carbohydrate (CHO) and lipid metabolism and metabolic control during exercise despite large differences in training volume and time commitment. Active but untrained subjects (23 +/- 1 years) performed a constant-load cycling challenge (1 h at 65% of peak oxygen uptake (.VO(2peak)) before and after 6 weeks of either SIT or ET (n = 5 men and 5 women per group).

SIT consisted of four to six repeats of a 30 s 'all out' Wingate Test (mean power output approximately 500 W) with 4.5 min recovery between repeats, 3 days per week. ET consisted of 40-60 min of continuous cycling at a workload that elicited approximately 65% (mean power output approximately 150 W) per day, 5 days per week. Weekly time commitment (approximately 1.5 versus approximately 4.5 h) and total training volume (approximately 225 versus approximately 2250 kJ week(-1)) were substantially lower in SIT versus ET. Despite these differences, both protocols induced similar increases (P < 0.05) in mitochondrial markers for skeletal muscle CHO (pyruvate dehydrogenase E1alpha protein content) and lipid oxidation (3-hydroxyacyl CoA dehydrogenase maximal activity) and protein content of peroxisome proliferator-activated receptor-gamma coactivator-1alpha. Glycogen and phosphocreatine utilization during exercise were reduced after training, and calculated rates of whole-body CHO and lipid oxidation were decreased and increased, respectively, with no differences between groups (all main effects, P < 0.05). Given the markedly lower training volume in the SIT group, these data suggest that high-intensity interval training is a time-efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET.
PMID: 17991697 [PubMed - indexed for MEDLINE]
PMCID: PMC2375551 [Available on 01/01/09]

Lots of caveats to this, but I do think it opened the carburator and regauged the PLE/RPE scale substantially, so that recent workouts have been back up to par with pre-offseason. It was a pretty sudden change that hinged temporally on that workout, so I think it had at least SOME impact physiologically. Or it's just voodoo, but voodoo always works if you believe in it ;)

Also, I made up a trainer workout to get me through 2 hours today, since i didn't have time to get my bike ready to ride outside, ride, and stretch and lift. So instead I left it on the trainer and did this:

10 minute WUP
10 min. drills
10 min build from extensive to SS
4x4 min at low-end tempo on 6 minutes
6 minutes extensive/intensive
4x (1 min seated tempo, 90 rpms, 1 min seated tempo, 80 rpms, 1 min standing VO2Max,70+ rpms, 1 min recovery)
3x2 min build to max (low end tempo - to all out) w/3 min recovery
20 min pyramid by 2.5 minutes (extensive, intensive, ss, tempo, tempo, ss, int, ext)
2x2 min build to max, 3 min recovery
cooldown to 2 hours

It was so fun since it was totally changing all the time, and somewhat predicated on the type of work I'd see on the Gloucester Tri course if I extended it to 2 hours.

Tomorrow is supposed to be warm and I intend to get out and try my new bike fit on the real rollers and see how it goes...

a

Squirrelly

So I come home from helping at Morgan's computer class at school and I go downstairs to get some mailing labels for the xmas cards (yes you'll be getting them soon). That's when I notice wood splinters all over the floor outside the office door (which is closed). Then I open said door, and find that the ENTIRE BOTTOM OF THE DOOR has been clawed/chewed away. It looked like a rabid dog had been frantically trying to get out.

Very freaked out, I started looking around the office, and notice the door to Pete's workshop was open. I went in and found our bird seed bag broken open and all over the floor. Based on the door, I was thinking raccoon maybe? But how the hell would a raccoon get in? Then I hear this little rustling, I look up, and there is the squirrel from hell peering down from a shelf 6 inches from my head!

Just as he jumped at (over?) me, I ducked, and he ended up on the workbench at which time I began considering the ramifications of 64 shots in my asscheek and got the hell out of there. I used boxes to set up a lane to the basement door which I opened, and then got the broom.

I'm no scaredy cat, but that thing was super aggressive. I don't think it was sick, just scared out of it's mind. So I "swept" him out the door, all the while being scolded roundly for my efforts. If I could translate squirrel, I think it would have gone something like this:

"OK, Lady, a broom? Honestly? You're 20 times my size and you need a f&*cking broom? First you lock me in, then when I finally find some sustenance, you wanna come at me with a household cleaning object? Yeah, bitch, let's see how things go when you come back out to the woods. Come take a walk...I'll be waitin' for you..."

And then he was gone....

The questions remain...how the hell did he get in? How long was he there? Is he coming back? How do I fix a shredded door? And on, and on...

a

Blowing "Chunks"

From a friend, in case others of you had the same issue:


"Hey:

I just read your blog and I don’t have a lot of time but wanted to just give you this feedback. Sorry if I’m blunt but I really think it is important. I am referring to this statement “and I was already a chunk then due to 3 weeks trying to rehab my disk”. You seriously don’t get to use the word “chunk” ever (at least not in this shape). Especially when coaching novices, like me (and others who I know are more worried about it than me), it could give an impression that I know you are not trying to give. These are my thoughts and they hit me hard for some reason, so I felt compelled to share."


Fair enough. I was thinking that my comment regarding not speaking from an appearance standpoint made it clear that I was talking about performance, but regardless, the wording was poorly chosen. What I MEANT was that as a competitive runner and biker, where non-power producing weight (read fat) can SERIOUSLY affect speed and joint impact up to a certain point, I try to keep my body composition around 16-19 percent body fat. When I said chunk, I meant that I was out of that range, not that I was heavy by any means. I also want to stress that those body fat percentages are by no means an ideal that anyone should try to achieve...some folks will naturally be lower, and others higher, no matter how fit and perfectly tuned their bodies are. That's simply where mine tends to function best.


As much as I joke about being slow (which I am compared to elites) I have worked hard to achieve the ability to compete (be pretty fast) in my age group. With that commitment comes the reality that you need to be concerned with the strength, agility, and yes - the weight - of your body if you hope to achieve your potential, especially when you have the joint and biomechanical problems I do. My goals aren't and shouldn't necessarily be other triathlete's goals...it all depends on where you want to take it and how your own body functions. I also want to be clear that it has NOTHING to do with appearance...I beat plenty of folks who are a LOT skinnier than me, and I get beaten regularly by folks who are a LOT heavier than me. Looks mean nothing, but after several years in the sport, performance means a WHOLE lot to me, no matter what I joke to the contrary.


Anyway, that's the explanation for the "chunk" comment, one that I promise not to make again ;)


a

Oops

Oops...I forgot this one, and after my reference to my abundant stroke count no less...

a

B&M

It's been awhile because with Pete gone, I've been flat out. I did write a post (oh and it was a good one!) Sunday night after the height of my training/mothering frustration, but blogger wisely deleted it, all of it's own accord, and I was too tired to write it over. Must be God trying to tell me to drop some of the bitching and moaning.

Well I say...too bad God!!! Cause I have some good old fashioned whining to do!!! (note that this will come directly after a post admonishing my readers to remember how easy they have it as compared to many...hypocracy has always been a strength of mine!)

First, I'm REALLY tired. Like, bone weary. 20 hours of sleep over 5 days (I'm a poor sleeper and Sam's and early riser, so without Pete to buffer...) will do that to you. So will not realizing that your power estimator is screwy and so continuing to follow it so that your 3 minute tempo intervals end up being anaerobic intervals (explaining why, after only 3 of them on 2 minutes rest, your legs crap the bed and you CANNOT do the remaining 2). As will doing your long bike ride on a trainer at 10pm sunday night.

Secondly, I CAN'T stop eating. And apparently, even really healthy food has calories. Who knew? As a result, I am almost 6 pounds heavier than I was at Ironman (and I was already a chunk then due to 3 weeks trying to rehab my disk). This complaint has nothing to do with how I look...my husband has stuck with me through 2 pregnancies where I hit close to 180 pounds. It has EVERYTHING to do with performance though. If I want to go fast, I GOTTA drop some weight. I was not designed to be 128 pounds. Not to mention 128 SOFT pounds. The Tanita says I'm up to 21% body fat from 18%. Ouch.

Thirdly, after spending the last 2 months trying to work on my swim form, it looks from my video work with Bill Steele, that I have merely replaced one major flaw (slipping/dropping my elbow and losing half my pull) with 3 major flaws (entering my hand too close to my midline, losing my front quadrent stroking, and sculling my hand out during initiation of my pull....so I lose half my pull). Looks like losing 1/2 my pull just comes really naturally to me.

Kind of makes you want to say screw it and go pound bad form into yourself while you swim 4000 yard sessions 3 time a week because at least you know you're burning calories even if you aren't really getting any faster.

In practicing what I preach, the videos providing the indisputable visual evidence are at the bottom of this post... note the 18 strokes it takes me to reach the end of the pool. NICE!!!

Then this afternoon (with my friend Wynn as my witness) I got in a confrontation with some evil old lady at the pool today who yelled at my poor three year old for doing....nothing. Now this is a child who is ALWAYS doing something that he could/should be disciplined for...but in this case he was simply swimming around in his own little space when she decided to eschew the other 4.5 open lanes, and come do her water aerobics RIGHT where he was (which was by the steps..the only way he can get in/out of the pool). She kept walking right into him and then started yelling at him to get out of the way! The kid can barely swim! He knows he's not allowed to leave the ladder area.

Anyway, bottom line, don't yell at my kids. Talk to me...I'm sitting right there. I'm likely to be more helpful to you than my three-year-old anyway. Which, if she had asked nicely, I probably would have found some way to be, either by pulling him from the pool or moving him over to play by one of the ladders and just hovering over him. But she wasn't...she was nasty and mean and scared him. So I threw down with her (just verbally, don't worry). My kids were stunned...I NEVER raise my voice with anyone but them! But I wanted them to understand that other people cannot disrespect them without consequences, so I did it right in front of them. But the whole thing was just annoying. Whatever happened to peace on earth goodwill towards tired moms of little kids who just want to play in 10 square feet of pool space???

Whatever.

It's all very discouraging...which means...gasp...I'm human. Bet you hadn't figured that out until now.

a

Think You've Got It Hard?

This is for my brother Kenneth...

An Athlete's Tale
by JACK MCCALLUM (Sports Illustrated, 12/8/2008)

LORETTA CLAIBORNE learned early in life that she had a gift for running—and a difficult track ahead. When Loretta came around the corner of Ferguson Elementary School, in her hometown of York, Pa., leading all the other sixth-grade boys and girls in the 600-yard run, one teacher, the woman who had sniffed before the race that someone like Loretta couldn't compete with the normal kids, refused to accept it.

"I got to the finish line first, and that teacher said, 'Oh, that girl must've cheated and cut through the school,'?" says Claiborne, who was born partially blind and did not walk or talk until she was four. "Well, you couldn't cut through that school even if you wanted to." She takes a sip of soda and stares straight ahead, perhaps remembering other occasions when someone made her feel she wasn't good enough, told her she didn't belong.



She was the fourth of seven children born to Rita Claiborne, a single mother who raised her family in York's Parkway housing projects. She was put in alternative education in kindergarten and stayed there. "I was tested, and they told me I didn't keep up with regular learning," Loretta says. "Physically I was stronger and faster, but mentally I just didn't fit. And when you're a square peg, they don't know what else to do with you."



Loretta wanted to be on the school safety patrol, but special-ed kids weren't allowed. She helped raise money through candy sales to organize a girls' track team at William Penn Senior High, but before the first meet a teammate said, "We don't want retards on our team." Loretta never got to compete. She shakes her head at the memory.



Claiborne is 55 now, and she still runs up against rejection. A few years ago it took three trips to her bank in York before she could get them to give her a credit card. "What is it?" she asked a bank official. "Do you think I'm slow? Do you think I can't handle it?"



Claiborne has accomplished far too much to dwell on her anger. Her only lingering physical limitation is her impaired vision. She has testified before the U.S. Senate on the importance of healthcare for people with intellectual disabilities; chatted up Nelson Mandela and Bill Clinton; been the subject of a made-for-TV Disney movie; run 26 marathons, with a best time of 3:03; earned a fourth-degree black belt in karate; won countless medals in a variety of athletic events; and emerged as the person who, in the words of Special Olympics chairman Tim Shriver, "is the very embodiment of our movement."



But it would be wrong to think Claiborne is not fueled, at least in part, by painful memories. "I was black, I was a girl, I was in need"—she refuses to use the word poor—"and people told me I was mentally retarded," she says matter-of-factly. "So I guess I didn't have it too easy. People who ride the little bus never forget."



But in her 25-plus years as a Special Olympics athlete and public representative, Claiborne has become socially sophisticated and verbally adroit. She is a motivational speaker, owns her house, pays her bills and has been on her own since her mother died in 1994. But she's never had a driver's license. She concedes that she worries about decision making if she were behind the wheel. "What if I had an accident and somebody sues me?" says Claiborne. "I wouldn't say I'm as quick as the average person. But what I am is wiser."

a

Partners

It takes a certain amount of willpower to accept and follow through on an invitation to run with someone who is faster than you. Not a little faster, but a lot faster. On the level of "they are jogging and talking like they are sitting having coffee while you are sprinting and wishing you could lay down beside the road and die." You know that you are going to be pushed to your limits, and maybe beyond them. It's especially hard for a long run.

I've run with PLENTY of those people in my life (Nan Gorton Dimaso, Beth Willis to name two). But today it was my friend Nicole who had to face up to the challenge...and she did. I sprang it on her at the last moment...I just REALLY wanted her company on my long run today. There she is, agreeing with her husband to watch my kids so I could run, then I show up and guilt her into running with her (her poor husband forced to watch all four kids). I'll skip the patronizing shit I hate when other people say about me (what a trooper! You did great! Gag me...) and just say that I appreciate the grit she showed...I've been there, and it's one of the few things that makes you faster, since you WILL push harder than you can on your own. You know that, and that's why you want to avoid the situation. It's like a race...you know it will hurt.

But with all the excuses in the world, she accepted the invitation, and she finished the run.

Kudos to you Nicole...I hope I'm as brave next time such an invitation is offered to me!

a

Alive Campaign

As most of you who read this blog know, I lost my younger brother Steven to suicide. Which is why I hope you'll visit this site:

http://www.alivecampaign.org/

They are young, naive, and fly by night...which is why I think they can have a very real impact. They are doers, not just talkers, a rare commodity in young folks these days. I hope you'll support them in their mission to bring the subject of suicide out of the shadows and into the light, so that so many more lives can be saved.

Thanks Amanda, for bringing attention to this...

a

How to Use Your Kids in Training

I still can't stop laughing...what do you think Janda? Should I do this?

http://themarathonmama.blogspot.com/

a

Greek Yogurt

Big yogurt eater? Me too. But I betcha don't eat the plain kind, in which case every bite (even organic brands) is loaded with sugar and calories. Who does? The stuff tastes like crap!

OK, some diehards do eat it...and claim to like it. But for the rest of us, I have made a useful discovery: greek yogurt. Not only is it wicked rich and creamy, but it doesn't have an overpowering taste. So if you mix it half and half with your normal yogurt it pretty much tastes the same (a LITTLE less candy bar sugary) and you cut the calories by close to half (if you use non-fat greek yogurt).

Tip #2: mix a little ranch dressing and a pinch of garlic salt to greek yogurt for a really tasty, satisfying, and low cal dip for veggies.

Tip #3: Best breakfast ever: 1 serving of nonfat greek yogurt (HUGE and only 140 cal), one shredded wheat big block, 1/4 cup of dried blueberries, and a sprinkling of sliced almonds...mix it all together and eat. You will be FULL on less than 250 calories, and get tons of important nutrients in the process. Good stuff!

a

Training Plans

It's like a flip is switched (at least mentally), and I'm right back where I left off. I also LOVE the new resistance training (RT) schedule J gave me - it's mostly swiss ball (physioball) based, it's fun, it's challenging but doable, and it's FAST. A little bit each day and everything I need is in my workout room.

Yesterday:
Trainer: Drill Session

Mins. 1 – 20 = Gradually increase effort from regenerative → Intensive zone. 80 – 90 RPM throughout.

Drill: Mins. 20 - 30 = Alternate 15 sec. @ 1 leg seated spin (extensive/intensive zone), 80 – 85 RPMs x 45 sec. both legs, normal cadence, extensive/intensive zone.

Mins. 30 – 45 = 85 – 90 RPMs, intensive zone. (okay to stand up when you feel like doing so, but limit effort to SS zone and RPMs to 60+)

Drill: Mins. 45 - 55 = Alternate 15 sec. @ 1 leg seated spin (extensive/intensive zone), 80 – 85 RPMs x 45 sec. both legs, normal cadence, extensive/intensive zone.

Post Drill – Min. 60 = Regenerative/extensive zone, normal cadence/gearing, cool down spin.

Post spin = Eat, hydrate & stretch.

P.M. Swim Class

A.M. or P.M. Day 2 R.T. (see schedule)

Today:

A.M. or P.M. Extensive Effort Run

Gently rolling course, choice surface(s).

Simple Structure: 40 minutes of running. Extensive/Intensive effort throughout. No need to push today. Keep effort in check please.

Post session = Eat, hydrate & stretch.

A.M. or P.M. Day 3 R.T. (see schedule)

Thursday:

A.M. or P.M. Spin

Option 1: Trainer: Aerobic Fartlek Session

Warm up:

Mins. 1 – 15 = Gradually increase effort from regenerative → Intensive zone. 80 – 90 RPM throughout.

Drill: Mins. 15 – 25 = Alternate 15 sec. @ 1 leg seated spin (extensive/intensive zone), 80 – 85 RPMs x 45 sec. both legs, normal cadence, extensive/intensive zone.

Mins. 25 – 28 = 85 – 90 RPMs, SS zone.

Follow with 2 min. rec. spin.

Mins. 30 – 55 = Fartlek

Alternate 1 min. @ 170 – 190 watts, 90 – 95 RPMs x 1.5 min. @ extensive/intensive zone, 80 – 85 RPMs.

Post Fartlek – Min. 60 = Regenerative/extensive zone, normal cadence/gearing, cool down spin.

Post spin = Eat, hydrate & stretch.

P.M. Swim

A.M. or P.M. Day 4 R.T. (see schedule)

Friday:

A.M. or P.M. Extensive Effort Run

Gently rolling course, choice surface(s).

Simple Structure: 40 minutes of running. Extensive/Intensive effort throughout. No need to push today. Keep effort in check please.

Post session = Eat, hydrate & stretch.

A.M. or P.M. Day 5 R.T. (see schedule)

Saturday or Sunday: Extensive Endurance Spin

1.5 – 2.5 Hours Total

Gently Rolling Course

Simple Structure: All flats: Extensive effort, light gearing, normal cadence. All hills & rollers: Your choice, seated or standing, cranking light gearing, normal cadence. Limit effort to low end VO2max.

Post session = Eat, hydrate & stretch.

Sunday or Saturday: Extensive Endurance Run

Gently Rolling Course

Simple Structure: 50 – 60 minutes of extensive/intensive effort running. No pushing today, but okay if effort spikes to SS on hills & rollers.

Post session = Eat, hydrate & stretch.

*Execute Day 6 R.T. Session on Saturday OR Sunday

I also thought it would be instructive to look at another athlete (a really good one) to see the contrast in schedules that Janda juggles AND just what a level some folks are training at...I find it SUPER interesting and thought some of you would to!

Athlete: Example Man :)

Week 2 Comp V – A

Week Goals:

14,000+ yards of Swimming
10.5 Hours of Cycling
38 Miles of Running

Monday:

A.M. or P.M. Extensive Effort Run

Gently rolling course, choice surface(s).

Simple Structure: 6 miles of running. Extensive/Intensive effort throughout. No need to push today. Keep effort in check please.

Post session = Eat, hydrate & stretch.

A.M. or P.M. SWIM

Pool: Aerobic/Technique Session

Warm Up: 30 sec. P Rec. between segments

400 Free @ extensive/intensive effort w/stroke count.
600 w/fins. Alternate 25 @ stream line kick (on back) x 2 stroke catch up drill (2 strokes left, 2 strokes right) x 25 free @ Catch up x 25 free Breath control: No more than 2 breaths!
200 Back stroke w/or w/out fins.

Follow with 5 min. of light static stretching (swim specific musculature)

Main Segment: 4 x 4 x 100

Goal for all 4 sets = Make the Interval While Holding Same Stroke Count & Time (i.e. 1:10s) Throughout

Set 1: First 3 100s = Free, On 1:40, Final 100 = Choice stroke on 2 min.
Set 2: First 3 100s = Free, On 1:30, Final 100 = Choice stroke on 2 min.
Set 3: First 3 100s = Free, On 1:20, Final 100 = Choice stroke on 2 min.
Set 4: First 3 100s = Free, On 1:15, Final 100 = Choice stroke on 2 min.


Fins On: 3 x 100 Free @ max effort on 3 min!

Cool Down: 1000 catch up stroke w/fins.

Post swim = Eat, hydrate & stretch.


Tuesday:

A.M. or P.M. VO2max Interval Session → Run + Stride Set

Warm up:

Mins. 1 – 10 = Gradually increase effort from regenerative → Intensive zone while alternating 2 min. seated, spinning @ 80 – 85 RPMs x 30 sec. standing, cranking moderate gearing, 65+ RPMs.

Mins. 10 – 20 = Alternate 2.75 min. @ 85 – 90 RPMs x 15 sec. standing, 65+ RPMs. Gradually build to SS zone by min. 17 and maintain through min. 20

Mins. 20 – 26 = 85 – 90 RPMs, tempo zone.

Min. 26 - 30 = Rec. Spin

Main Segment: VO2max Interval Set: 9 x 2 mins. @ 85 – 90 RPMs, 320 – 330 watts x 1 min. @ regenerative/extensive zone.

Post interval set - Min. 60 = Regenerative zone, normal cadence/gearing, cool down spin.


Follow with <10 min. transition and…

60 minutes of running.

Rolling Course

Minutes 1 – 15 = All flats: Extensive/intensive effort. All hills & rollers: No pushing, but allow effort to drift towards SS.

Mins. 15 – 55 = Gradually build to: All flats: Intensive effort. All hills & rollers: Tempo effort.

Final 5 min. of run = Extensive effort/cool down.

Post run = 4 x 60 – 80 meter stride outs @ 80 – 85% of max effort. 1 min. walk between strides.

Post session = Eat, hydrate & stretch.

A.M. or P.M. Optional swim: 30 – 45 minutes of extensive effort open water swimming or 2000 – 3000 yards of choice swimming in pool. Limit any and all efforts to tempo.

Post swim = Eat, hydrate & stretch.


Wednesday:

A.M. or P.M. Bike: Intensive Effort Ride

2.5 Hours Total

Rolling – Hilly Course

Mins. 1 – 20 = Gradually build from regenerative Þ extensive zone, light gearing, normal cadence.

Mins. 20 – 90 = All flats: Extensive/Intensive zone, 80 – 90 RPMs. Any hills & rollers: Your choice: Seated or standing, cranking moderate gearing, SS – VO2max zone (no harder please)

Mins. 90 – 140 = All flats: Intensive/SS zone, 80 – 85 RPMs, aero position. Any hills & rollers: Your choice: Seated or standing, cranking moderate gearing, SS – VO2max zone (no harder please)

Mins. 140 – 150 = Cool Down Spin.

Post session = Eat, hydrate & stretch.
A.M. or P.M. SWIM

Pool: Interval Session

Warm Up:
1000 free. Extensive effort throughout w/stroke count.
200 kick Alternating 25 @ tempo x 25 Easy
8 x 50: Odds = Down @ choice drill/Back @ Free. Evens = Tempo effort. All = On 1 min.

Follow with 5 min. of light static stretching (swim specific musculature)

Main Segment:

16 x 100 Free. All = @ Tempo effort. Maintain the same stroke count and time for the entire set. All = On 1:30
Cool Down: 1000 Free w/fins. All = Quasi-catch up stroke. Emphasize fast pull phase (accelerate the arm during the pull!) but limit effort to intensive and maintain low stroke count.
Post swim = Eat, hydrate & stretch.

Thursday:

A.M. Extensive Endurance Run

Rolling Course, 1 Hour Total

Simple structure: All flats: Extensive/intensive effort. All hills & rollers: No pushing, but allow effort to drift towards SS.

Post run = Eat, hydrate & stretch.

P.M. Extensive Effort Spin

2 Hours Total
Simple Structure: All flats: Extensive zone, 85 – 90 RPMs, All hills & rollers: Your choice, seated or standing, cranking light – moderate gearing, normal cadence. Limit effort to tempo zone.
Post spin = Eat, hydrate & stretch.

Friday: Active Recovery Day

A.M. or P.M. Rec. Run

Flat – gently rolling course, choice surface(s).

Simple Structure: 30 minutes of running. Extensive effort throughout. Keep effort low and just log the time.
Post session = Eat, hydrate & stretch.

A.M. or P.M. Pool

Warm up: 600 Free w/stroke count.

Follow with 5 min. of light static stretching (swim specific musculature)

Drill Set:

Set 1: 6 x 50. All = Down @ 10 x 10 drill, Back @ Free w/catch up. 10 Sec. P Rec. between 50s.

Set 2: 6 x 50. All = Down @ 2 Stroke Catch up drill, Back @ Free. 10 Sec. P Rec. between 50s.

Set 3: 6 x 50. All = Down @ Catch up, Back @ Free. 10 Sec. P Rec. between 50s.

Set 4: 6 x 50. All = Down @ Head Up Free, Back @ Free. 10 Sec. P Rec. between 50s.

Fins On

1200 Free. All = Intensive effort w/stroke count (keep it as low as possible). Every 4th 25 = Breath Control: No more than 1 breath per link.

STAY LONG and focus upon pulling as much water as possible with each stroke. Accelerate your hand/forearm through the pull phase.

Cool down: 300 choice stroke.

Post swim = Eat, hydrate & stretch.

Saturday: Pace Ride

3 Hours Total

Warm Up:

Mins. 1 – 15 = Extensive zone, light gearing, normal cadence.

Mins. 15 – 30 = All flats: Intensive zone, 80 – 85 RPMs. All hills & rollers: Your choice, seated or standing, cranking moderate gearing, 65+ RPMs, SS – tempo zone.

Mins. 30 – 40 = Gradually build to…

All flats: tempo zone, 85 – 90 RPMs. All hills & rollers: Your choice, seated or standing, cranking moderate gearing, 65+ RPMs, tempo – VO2max zone.

Mins. 40 – 45 = Rec. Spin.

End at flat – gently rolling course that is free/relatively free of traffic, stop signs, stop lights, etc.

Main Segment: Progressive Pace Ride

1.5 Hours Total

Min. 1 – 30 = All flats: 80 – 85 RPMs, low end of SS zone, aero position. All hills & rollers: Seated and spinning light – moderate gearing @ high end of SS zone, 65+ RPMs, upright or aero position.

Min. 30 – 60 = All flats: 80 – 85 RPMs, mid range of SS zone, aero position. All hills & rollers: Seated and spinning light – moderate gearing @ tempo zone, 65+ RPMs, upright or aero position.

Min. 60 – 90 = All flats: 80 – 85 RPMs, high end of SS/low end of tempo zone, aero position. All hills & rollers: Seated and spinning light – moderate gearing @ tempo/VO2max zone, 65+ RPMs, upright or aero position.

Post pace segment – Hour 3 = Extensive/regenerative zone, light gearing, normal cadence, cool down spin.

Post session = Eat, hydrate & stretch.

Sunday: Intensive Endurance Brick

3 Hours Total

Gently Rolling Course

Bike: 2 Hours Total

Mins. 1 – 20 = Gradually build from regenerative Þ extensive zone, light gearing, normal cadence.

Min. 20 – Hour 2 = All flats: Extensive/Intensive zone, 80 – 90 RPMs, aero position. Any hills & rollers: Your choice: Seated or standing, cranking moderate gearing, SS – tempo zone.

Follow w/<10 min. transition and 1 hour of extensive/intensive effort running.

Mins. 1 – 20 = Extensive effort
Mins. 20 – 40 = All flats: Intensive effort. All hills & rollers: SS/Tempo effort.
Mins. 40 – 55 = All flats: Tempo effort. All hills & rollers: Tempo/VO2max effort.
Final 5 minutes of run = Extensive effort/cool down.

Post session = Eat, hydrate & stretch.

Optional Weekend Swim

3000 – 5000 yards/meters of swimming, your choice: open water or pool, broken up any which way you’d like.

Post swim = Eat, hydrate & stretch.

Training Zones: (Cycling Specific)

Regenerative: Super easy/walk in the park effort. Usually corresponds to <65% of Max Heart Rate.

Extensive: Easy "base line" aerobic effort. Usually corresponds to 65 - 70 % of Max HR. Comfortable effort that you could easily maintain all day.

Intensive: Elevated/honest aerobic effort. Usually corresponds to 70 - 75% of Max HR.

Steady State: Concentrated aerobic effort. Think 50 - 75 mile Time Trial effort. Usually corresponds to 75 - 80% of Max. HR.

Tempo: 30 K (fast end) - 60 K (slow end) TT effort. Uncomfortable. Requires a high degree of concentration. Corresponds to 85 - 90+ % of max HR in well trained athletes. Low base/fitness = closer to low 80's percentage wise.

VO2max: By percentage/Perceived level of exertion:
100%: Think max effort you could maintain for up to 6 minutes.
98%: Max effort you could maintain for up to 10 minutes.
96%: Max effort you could maintain for up to 15 minutes.
94%: Max effort you could maintain for up to 20 minutes
92%: Max effort you could maintain for up to 25 minutes.
90%: Max effort you could maintain for up to 30 minutes.

Training Zones:

Regenerative: Super easy/walk in the park effort. Usually corresponds to <65% of Max Heart Rate.

Your Wattage Zone = <160 watts

Extensive: Easy "base line" aerobic effort. Usually corresponds to 65 - 70 % of Max HR. Comfortable effort that you could easily maintain all day.

Your Wattage Zone = 160 - 209 watts

Intensive: Elevated/honest aerobic effort. Usually corresponds to 70 - 75% of Max HR.

Your Wattage Zone = 210 – 234 watts

Steady State: Concentrated aerobic effort. Think 40 - 70 mile Time Trial effort. Usually corresponds to 75 - 80% of Max. HR.

Your Wattage Zone = 235 – 259 watts

Tempo: 60 K (slow end) - 25 K (fast end) TT effort. Uncomfortable. Requires a high degree of concentration. Corresponds to 85 - 90+ % of max HR in well trained athletes. Low base/fitness = closer to low 80's percentage wise.

Your Wattage Zone = 260 – 285 watts

VO2max: By wattage: (rounded up or down)
100%: 340 watts
98%: 332 watts
96%: 324 watts
94%: 316 watts
92%: 308 watts
90%: 300 watts
88% 292 watts
86% 286 watts

Training Zones: (Run Specific)

Regenerative: Super easy/walk in the park effort. Usually corresponds to <65% of Max Heart Rate.

Extensive: Easy "base line" aerobic effort. Usually corresponds to 65 - 70 % of Max Heart rate. Comfortable effort that you could easily maintain all day.

Intensive: Elevated/honest aerobic effort. Usually corresponds to 70 - 75% of Max heart rate.

Steady State: Concentrated aerobic effort. Think marathon race pace. Usually corresponds to 75 - 80% of Max. HR.

Tempo: 9 – 13 mile race pace effort. Uncomfortable. Requires a high degree of concentration. Corresponds to 85 - 90+ % of max HR in well trained athletes. Low base/fitness = closer to high 70’s - low 80's percentage wise.

VO2max: By percentage/Perceived level of exertion:
100%: Think max effort you could maintain for up to 6 minutes.
98%: Max effort you could maintain for up to 10 minutes.
96%: Max effort you could maintain for up to 15 minutes.
94%: Max effort you could maintain for up to 20 minutes
92%: Max effort you could maintain for up to 25 minutes.
90%: Max effort you could maintain for up to 30 minutes.


Current Training Zones: Minutes Per Mile (Estimated)

(Slow End/Fast End) TBA

Regenerative: >7:30

Extensive: 7:30 – 7:00

Intensive: 7:00 – 6:30

Steady State: 6:30 – 6:10

Tempo: 6:10 – 5:50

90% of VO2max: 5:50
92% of VO2max: 5:43
94% of VO2max: 5:35
96% of VO2max: 5:28
98% of VO2max: 5:20
100% of VO2max: 5:10

a

Chula Vista it is!

I FINALLY got into the USAT Coaching Clinic...of course the one in CA. So I'll be hopping a plane to sunny California in late February...doesn't sound bad, even if I'll be sequestered in a classroom for 20 hours a day...

a

All Is Right With the World Again

I sent Janda an email today, begging him to take me back. I've had enough of "flexibility." I've had enough of doing what I want when I want. I need accountability. Now. Please. I need my Coach, my direction, my motivation, my PLAN. My "Janda Plan"...the one that says do this (and "this" is ALWAYS the right thing to do) and you must answer to me if you don't.

Thank GOD he took pity on me. So he emails me back that (amazingly) he's willing to deal with me again. This time the emphasis will be on sprints and getting fast. We talk on the phone, dial in the goals, and voila...Base 1 Week 1 is sitting in my email box by the time I get home from teaching yoga tonight.

Pete found me grinning at the computer as I read it...I have a PLAN again!!! I am in THE BEST mood now! I didn't want to admit it, but I was lost. And now I'm found! And I know exactly what I have to do tomorrow...and even better, I'll do it, 'cause I don't want to have to admit to J if I didn't!

Ahhhhhhh...THANK YOU Janda. And thank you, Pete, for realizing that it's worth sacrificing a ski trip or two to pay for having a sane wife. And maybe this year, he can make me run like him...
...OK, so that's not possible - the Dude is a really good coach but he's no magician. Still, happiness is having Janda Ricci-Munn as your coach...

(PS - J...Happy Birthday...I wish you a healthy knee as your present.)

a