#22 Test taking anxiety, "Aero" Peter Cottontail and getting ready for ANYTHING

Wait.....first things first....THANKS for reading.  I'm over 1000 views (this was my goal)....but don't stop reading now, it's just getting to the good part!

THE LAST PUSH

So this week I found myself getting near the final training stretch before the "big race".......and it has been a very interesting week to say the least......after having a blast in Boston acting as PACER for my brother Eric who despite having to pull some gutsy "dig-down" moments out of his hat, was able to PR.......it was time for me to get down to the business of peaking right.

CLOWN SPOTTING?

So after Monday's zippy 9-miler o'er the hills in Boston, I decided getting off my legs for a few days would be wise.  I swam on Tuesday (I need to get in the water frequently over the next 2 weeks to concentrate on form), took Wednesday off, did a 90 min bike + 30 min run on Thursday which felt great, took Friday and Saturday off and then did my final "virtual veyo wall" ride (a 3 hour ride on the indoor trainer) + 60 minutes of running in full race-day regalia.  

This means compression tank top, compression shorts, calf sleeves (bright blue and red), racing shoes (bright yellow and white), a pretty goofy looking belt with water bottles, 2 watches, sunglasses and my good-luck addidas hat.......which of course is only barely outlandish by triathlon standards, but a bit over the top by neighborhood running standards.....someone beeped on their way by, and I as I waved, I thought to myself "wonder who that was"....."were they beeping b/c they knew me, or just to point out how dumb I look right now".....call it the Easter Spirit.....dressing up like an Easter Egg.

Anyway, today, the bike was pretty tiring, but the run felt solid......which is encouraging.  Right now, if I do this thing right, I should be feeling strongest on the run b/c I've left enough in the tank....that's the theory anyway.

PEAKING VS. TAPERING....WHAT'S THE DIFFERENCE?

For those who haven't heard the term, "Peaking" is about the final push prior to raceday.  Most people call it tapering, but some of the science has shown that the idea of gradually slowing by cutting back both volume and intensity isn't the best strategy.  So some of the gurus have moved to the term "peaking" which gives the more accurate mental picture......that is, trading some volume for some intensity......finding that "extra gear". 

The trick with peaking is to push the system hard, but not so hard that you can't recover; to be in a fully rested and repaired state before race day......shorter, more intense sessions and therefore some "found time".  

DON'T BE NERVOUS.....IT'S ONLY A REALLY BIG TEST

Unfortunately, this is where my inexperience as a racer sometimes gets me into trouble.  Truth is, between a long history in sports, a formal degree that is heavy in physiology, a profession that has me working within the realm of "human achievement" quite often and my now 3 years of relatively intense endurance training, I've amassed a pretty solid base of knowledge on how to get ready for the big race......and coaching others to perform well is a natural offshoot of that knowledge.....however, the only way to become a great racer (which of course is much different than a good racer) is to, well, race.......and since I've not spent years racing (this will be my third triathlon and my forth race over 3 hour duration), I find myself much more comfortable training than racing......so right about now is when it goes from mostly physical, to mostly mental......test taking anxiety of sorts and my coping mechanism is that I try to put as much energy (and my found time) into anticipating variables as I have previously into making sure the body is ready for the challenge.  People so often in the last couple weeks have asked me "are you ready?" and I'm not being evasive when I say "I think I'm almost prepared, as in, I think physically I can do it, but I'm not sure if I'm really ready"......truth is, there are so many variables in a race this long that it's impossible to plan for them all, but anything I can do to eliminate or minimize them, I'm up for.

YEAH, THAT'S JUST DUMB

OK, this is a bit much.

High on my list right now is acclimatizing to the potential environment......hmm, the SouthWestern Utah, as in, desert in early May.  OK, heat acclimation training right?  Yes, I'll be putting some time in the sauna.....no, I'm not going to go "badwater" where I'm told that the participants pull treadmills into saunas to prepare for this 135 mile race where your shoes literally melt to the pavement as you run.....but I am going to try to build some tolerance.....far less comfortable for me is the other side of the spectrum.  What?  Cold prep for a dessert race?  Yep!  The water temp of the Sand Hollow Lake is currently listed at 55 degrees.....which if you consider a typical shower is somewhere around/over 100 degrees, it's darn COLD.  Sure I'll have a wetsuit, but there are stories from last year where people shivered for 30 minutes or longer before they could even get dressed to get on their bike......dreadful.  So, since it is actually possible to get acclimated to cold water, I'm trying to.  Friday night was my first attempt and I got up to my hips and down to my elbows.......it was pretty miserable.....tonight is my next attempt (after I finish typing this of course).  Others on my list include getting my gear shipped to the right places at the right times, figuring out a real race strategy, nailing down my nutrition plan (I'm pretty close I think), figuring out what I'll put in my "special needs" bags (at mile 56 on the bike and mile 13 on the run you can enter a special tent and pick up your stashed stuff......you know, sunscreen, fresh socks, "second skin", various skin lubricants, etc) and most importantly, where to get the physique ruining post-race meal that I've been promising myself......

Next week I have 2 more race-simulations and a few good swims planned.....and then it's off to the Desert to make some final preparations.......getting close.

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Sidebar: Thanks Kenny C for a great article on "Peaking".

What's cool about the "endurance community" is that there is such a deep respect amongst the doers.  Not that there isn't a competitive spirit, clearly there is, but that people compete as much with themselves as with others and so are apt to share lessons learned.  This time, it was a client-colleague Kenny C, who in addition to being someone I work with here and there, is nearing "grand master" status in the running realm.  He is currently seeking the vaunted "50 in 50" title, a marathoners Odyssey, where the runner completes at least 1 marathon in each of the 50 states.......he's well on his way and is very gracious in sharing wisdom gained along the way.  Thanks Kenny!

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Hey, leave no turn un-stoned.....(Jay Stone, KUPD)

Mike E.

#21 It’s all about Trainin’, Racin’ and Trippin’

TRAININ’


This week was the final training week before I begin to do my “Peak” weeks.  I pledged to hit it strong and I’m pretty pleased with the results.  On Monday I had a “pseudo-day-off”......a true day off is a pretty rare thing for me, so with the weather report looking better than average, my schedule open enough to pull it off, and very few cycling miles logged on actual roads, I pulled the trigger.


It was to be my final endurance training ride and I had hoped for 100 miles.  The day started sort of rainy and raw.  Enough so that my hands were so stiff I could barely shift gears.  It wasn’t without it’s trials as well.  About 35 miles in I hit a bump (or pothole or something) that caused my aerobars to slip forward and one of my water bottles to launch across the road.......the aerobars I didn’t notice until about 15 miles later (funny how zoned in you can get), and although 20 oz of precious “GU BREW” was lost, I was able to recover the water bottle.....but guess what really forced me to pull up short and end at 75 miles?  The sun.  I know, it’s hard to believe.  I, like you, believed that the sun had retired or was boycotting the NorthEast US, or some other equally plausible explanation......but on Monday, there it was and for a little while, it felt good......and then it didn’t.  


LOBSTER ANYONE?


I’m pretty susceptible to the lobster look and so at the risk of getting too toasty on the shoulders and adding to my “tri-bib tan lines” (which didn’t completely fade over the winter I’m afraid), I decided to end at mile 75 instead of extending my loop.  I’m glad I did, b/c I was still pretty pink that evening.......another year of tan lines that only the triathlon community can fully appreciate.  The ride however felt great.  I got a taste for why I bought the Cervelo in the first place.  The bike is smooth and although I don’t do it justice in my dorky gear and aero helmet,  my legs felt strong and I was happy with the ride.  


Tuesday I swam, Wednesday I took off, Thursday I did a double session of running (5.5 tempo) and swimming (30 min burst), Friday I took off and then Saturday it was back on the bike for another outdoor session.  


As good as Monday was, Saturday not so much.  We had this little torrential downpour to contend with.  When I left the house it was cool and drizzling....45 minutes later, I was being pelted with some really cold rain and blown all over the road......the wind was something I was actually looking forward to.  I keep reading about these crazy crosswinds in Utah and so I wanted to get some practice not falling off.....mission accomplished, barely at times, but accomplished.  The rain however, was that raw springtime rain that just chills you to the bone.....my fingers were numb and my toes were well on their way.....dreadful.  Simple solution right?  Just turn around.  Well I did......but that was the 1/2 point, so it didn’t make any difference.....45 more minutes of the cold stuff.


RACIN’


Today, I did a trainin’-racin’ set: training as in not going all out, racing as in going with a strategy and pushing it hard enough to be race-like.  I ran the Unite 1/2 marathon at Rutgers University in New Brunswick, NJ and unfortunately, it was by far the least prepared to race that I’ve ever been.  Not physically, I knew conditioning wouldn’t be a problem, but as far as race day prep, it was lacking big-time. I usually lay out my clothes, items, etc night before so I can just roll out of bed and not have to think.  I did none of this......I rolled out of bed, tried to eat something, found everything and eventually, after multiple attempts, got out the door.....it was a little more stressful than I’d like, but this was only a training-race, at least I kept telling myself that to stay calm.  Truth is, when I got there and heard that a chunk of the course was underwater from the storms/flodding and it would be a 10 miler rather than a 13.1, it didn’t break my heart.  


The race course was nice and although the wind was still a bit much to deal with, it was a successful morning.  I’d recommend this for anyone looking for an early season 1/2 marathon (registration was pricer than I like, but the technical tee was a nice touch).  


My strategy was to go out easy and stay “within myself” for at least the first 1/2 of the race, now 5 miles, and then slowly open it up according to how I was feeling.....and I am happy to report it went down that way.  At mile 5.5 I found myself running side by side with an Ironman triathlete (so said the “M-dot” tattoo) who as it turned out did IM St. George last year.  He was quick to tell me how insanely difficult it was and how without comparison it was the hardest of the 4 Ironman Races he had done......I do love a challenge (this is my new mantra, so if you hear me murmuring something to myself, it’s probably just that, I hope).  Somewhere around the 6.5-7 mile mark I told him and another guy who was listening in, I was going to pick up the pace a little; he wished me well on the day and in St. George.  [As an editorial note: I do have to say that Triathletes, on the whole, are a pretty friendly bunch.]  I opened it up a little and continued to accelerate through mile 9......feeling pretty strong.  I finished the 10 miler (which my Garmin said was closer to a 9.5 miler) with a solid kick.......a great way to enter my peak week(s) training.....but the endurance week is not over.  




ROAD TRIPPIN’ TO BEANTOWN


After a stop-off in Milburn for a u9 soccer game (which became a scrimmage due to weather) where my eldest found the back of the net for a pair (go Lee Lee), we loaded up the car for a little road trip.  As I type this we are on our way north and although I can feel my legs getting a little stiffer, I need some to do some glucose and water storing, and I’m not sure how long I can really push his pace, I’m looking forward to pacing my younger and speedier brother Eric who will be making his Boston Marathon Debut tomorrow.  Truly, it is an honor to be part of something that he has put so many hours of focus into......surrounded by many people who have done the same...not to mention that, I really like this idea of endurance Mondays.  


A LEARNING EXPERIENCE?


I’m sure there people who would disagree with me holding my 9 and 7 year old(s) out of school for the day tomorrow, but in my (admittedly distorted at times) view of the world, this is the kind of field trip and learning experience they cannot afford to miss.  It’s been shown of course that humans being social creatures are in large part products of their environment and so I sincerely hope that plunking them and their younger brother in the middle of, and encouraging them to cheer on, thousands of people who have pushed their bodies and their minds to meet their goals will continue to feed their desire to work hard in whatever they choose to do.


NEXT UP......PEAKING FOR ST. GEORGE


Overall, it’s been a solid week, and as long as I can continue to rest up and recover over the next 2 weeks, trading some intensity for duration (more on my peaking strategy next week perhaps), I think things are going to fall into place.  I’m not excited yet, there is still a lot to do, but I am starting to feel like things are falling into place.

#20 Getting a little long in tooth......a birthday, some recovery and a little uplift

This was a really wild week for me....even though training was super super light.  After 20 weeks of formal training and way more than that if you consider it from the actual beginning of this triathlon thing, it was the first week in a while where I decided it would make the most sense to just shut down.  This was really a hard decision for me, and I'm certain I'll second guess it at some point, but it was undoubtedly the right move.  Lots of external stressors that were going to prevent me from focusing on training (nothing more useless than training without focus and purpose).  My body was showing some signs of wear (my knees especially, but shoulders and even hips were talking back) I was trying to get through my seasonal allergy and I was teething.  Yes you heard this correctly.  Pretty ironic, but on my birthday my jaw started hurting a lot and it wasn't until late that day that I realized that the wisdom tooth that had been about 1/2 way in for a few years (and the dentist told me not to worry about) decided to go the distance.......after a sore few days and a renewed understanding of why babies get sort of grumpy during this.......I am literally a little longer in the tooth. 

I did some swimming on Monday and a 7+ mile tempo run on Tuesday (which felt very good) and then let it trail off for the last 5 days.......did some stretching and taking it easy.  I even got a massage (reluctantly I'll admit.....it was a birthday gift....) but it was well timed.  Let's just say that when the feedback is "your calves are like rocks", you probably needed it.....

HELLO McFly

It wasn't until today though that I got the full message of how important recovery is; sometimes, I learned, recovery is as much an investment in your spirit as anything else.  My sister Amy (check out her blog here) found a really cool charity event in our area.   She definitely gets how fulfilling giving back can be, something I'm trying to learn......The charity is called "Feed the Need" (video below).....


Today we (my wife & kids, brother, 2 sisters & families and my parents) all gave up a few hours to help out.  It was pretty awesome to see so many people come together to do something for the right reasons......as a group we packed several thousand meals and the entire project produced enough food to feed 801 children for an entire year......and yes, this has without a doubt helped me to recharge.


So even though it was a really easy physical week.......I think the investment in recovery is going to pay off.....Mentally I am so ready to hit it hard for the next 10 days, taper and then attack this thing.  Even though I'm not sure what race day will bring.....and I never feel fully READY.....I'll be prepared.


Thanks for reading......here's to a final push!


Mike E.

#19: Intensity, simulations, snot-rockets and some very tight fitting clothes that don't match in the least.....it was a good week

Buckle up kids, this is where the ride gets bumpy.....just before we settle in for a smooth landing I hope....after the base training period(s) where things are slow and steady and the build training where we start pushing it some, comes a little self-torture called "the race simulation".....where, for some reason, we try to acclimate (somewhat) to what the race is going to be like.....and if this week was any real indication of what the race is going to be like, Ironman St. George will live up to it billing as the most punishing event I've ever attempted.


"Thank you sir, may I have another?"



The goal this week was more intensity than volume and included a long (near race-pace) swim, a grueling 12 mile hill-running session (with a few 1/2 mile repeats @ 7% grade), some functional threshold workouts on the bike and a few strength training sessions.  It was capped off by a 50/10+ brick (50 miles +/- race output on bike followed by 11 miles of race-sim running).....




It's official, Spring has sprung:


If you've been reading these since the beginning (thanks I'm nearing 900, with the goal of 1000 reads), you know that I mentioned I get a "change of seasons" cold.  It's like clockwork.  I never had "seasonal allergies" growing up, but either I'm developing them, or my body just doesn't transition seasons well......but every year I get a cold from fall to winter and from winter to spring.  I'm not complaining, with the various ailments that seem to drip from my children during the winter (especially this winter) 2 colds is nothing......but I thought everyone would be happy to hear that spring is here "officially"; I'm far more accurate than that darned woodchuck.  Friday afternoon I could feel it coming on, which meant it was a cold going into the race simulation.  Awesome....who needs to be able to breathe during this stuff anyway?  


In case you don't know the proper technique, the picture above was taken from a blog that explains "proper" snot-rocket technique, etiquette and more.  Whew!  Glad I'm doing that right.


ANYWAY....
To really make it like race day, I upped my tire press-on force by about 1/3rd (which makes things harder than they should be) on the trainer and I tried to work a little harder on the bike than is comfortable so my legs would be really tired on the run.  I also picked a hilly run course that I could do loops on (since race day is a bunch of hilly loops).  The good news is, coming off the bike I actually felt really strong for up to about 5.5 miles.  The bad news is, it didn't last.  I somehow found a way to simulate every part of the race, perhaps a little too close to the mark.  At about mile 7.5 things just started hurting.  My legs were really tired, my hips & knees were aching and everything got really really hard.  WHAT? THE WALL?  DURING A TRAINING RUN?  Yes, that's about the best way I can describe it.....it was like mile 18 in the first 2 marathons.....things unraveling quickly.  I even had the mental wrestling matching going in my head:


"you have to take that last gel, you need the sugar", 


"but I'm only 4 miles from home and I'm not hungry at all", 


"stick with the plan", 


"whatever"


By mile 9.5 I was really in the pain-cave.  Everything was hurting, but most of all, I was upset with what seemed (at the time) like a house of cards.  I made it home and really, pace-wise wasn't that far off what I expect to be doing on race day (about 10 sec per mile off reality, 30 seconds off stretch-goal).  I started to chill-down very quickly and got into a very hot shower (this should've been a sign to me).  I got out of the shower and stretched a little bit on some really tired & sore legs......and then, when the rest of the fuel was spent, my stomach growled for what seemed like 5 minutes but all I wanted to do was sleep (another sign).  Most of the time I'm not hungry after training, I sort of force myself to eat and so I looked at my training stats......oops.


Like an IDIOT I miscalculated my running fuel needs by at minimum 1/2....hence the miserable last few miles.  I'm not sure how I did this but I have been to the mountain top and I can tell you, the grass is not greener.  I forced down some protein & chocolate soy-milk and laid down for 15 minutes.  When I got up I felt decent, but it took at least 2 hours before I was feeling more like myself......and if that wasn't enough to make me feel like a total fool....let's just say I won't be winning any style points out in Utah!




How are we going to spot Mike on race day?  Quick answer - look for the ugliest outfit on the course.


I decided it would be the perfect workout to try using my new compression garments which I'm testing for a new garment company called saveoncompression.com.  For those that haven't heard, compression gear is all the rage in helping improve circulation during intense endurance exercise.  Some research even says that >10% performance improvement has been achieved by some folks.....I'll take it.  The guys from save-on, sent me 2 pairs (a performance grade and a recovery version), both were pretty comfortable on first trial, but more on that when I do a more detailed review.


In addition, I figured now was as good a time as any to try out the DeSoto Forza Shorts I purchased for IMSG.  DeSoto is a triathlon gear brand founded by former triathlete Emilio De Soto.  I'm a fan of his wetsuit design, so I figured I'd go with the shorts too......the only problem, besides that the shorts are a bit "lower cut" than I had anticipated (if the sweat and stink don't work, I'm banking on the low-cut to turn some heads out there), is that the shorts are black & gray-ish, the compression sleeves are bright blue w/red and some grey stiching (which I opted to wear in reverse) and my running shoes are white with bright yellow accents.  Throw in my racing jersey (blue, black and white), my bike (red and silver) and my really goofy looking, but fast aero helmet (white) and you have one handsome triathlete.  We joke about my kids who seem to have a "Punky Brewster" style flair......and so I feel right at home.  Good thing it's not a style contest.....is it?  is it?


And with a little more than 4 weeks left....
I'm on a little Rest & Recovery for the week and it couldn't come at a better time, my body needs it.  Need to focus on getting over the cold (which is thankfully on it's way out), getting some quality rest, some stretching to re-balance a little and some light stuff before 2 weeks of "Peak Training" and then what's done is done.....me versus the most punishing event I've ever done.


This has been a work of Art. Excelsior  (Art Roberts)


Mike E.