#62: What's so good about normal?

I've come to terms with being an odd-ball.  I'm not really sure when it happened, but at some point, I just embraced it.  I'm a triathlon-doing, entrepreneur-striving, human-achievement-data-nerd with a penchant for being a bit on the anti-social side......and?

The truth is, even though I've come to terms with it, every now and again, I still find myself WANTING to have what I perceive to be a normal week.....if such a thing even exists.  I imagine it's relatively passive.....just letting life come to you for a while.....sort of sounds like a vacation.....but that can't really be normal can it?  If so, that's such a foreign concept that I'm barely able to wrap my brain around it.


And to that end, maybe I DID have a normal week and I just didn't realize it.

• Waking up most days before 5A is normal.....right?  
• Feeling a little guilty because you ONLY did an hour of exercise is normal.....right?  
• Thinking that if you had a spare $2500 laying around you'd probably spend it on bicycle wheels is normal.....right?  
• Dreaming of going to a tropical island.......for swimming camp is normal.....isn't it? (Thanks for teasing that one Wes)  
• Running outdoors in sub-freezing temps long enough for your hand to go nearly numb is normal.....obviously (last time I mistakenly bring a sock instead of a glove).  
• Starting your afternoon workout at 8P is normal.....isn't it?  (Have to work around those darned swim teams.....those kids are water-bullies).

"You are what you repeatedly do.....Excellence, therefore is not an act, but a habit"

So despite my total lack of understanding of what "normal" is any more.....I know that when it comes to my goal....I should feel right at home.....it's incredibly ABNORMAL to qualify for the Ironman Championships, about 1600 slots exist for more than 40,000 finishers annually....i.e. somewhere around the top 4% make it......i.e. far right of the "normal".


So to recap.....I sometimes wish I could lead a normal life.....but yet, I have ABnormal goals.....and so I know I need to be happy to embrace my lack of normalcy.....


Whew, glad we got all that straight.....so if I decide it's really not normal I'm shooting for after all, but an extraordinary experience A.K.A. an "excellent" moment, I really just need to follow those immortal words (above in red) of Aristotle.....keep repeating my abnormal....in hopes that it might just be abnormal enough to be excellent.


So how'd I do?  Well here's a snapshot of my personal ELEMENTS (in blue) for the wek as well as my methods:


Notice the small change in language of my "weekly grades" to match our new monthly ELEMENTS blog (click HERE to check it out) or sign-up on our website www.pro-activity.com 

PHYSIOLOGY

Move (Training Variables): B+ 3 swims, 3 bikes, 3 runs, 1 strength session
Fuel (Nutrition): B+ Solid but not perfect, better on hydration

Recover (Physiologic Stressors): B- enough rest to repair, but not enough to get ahead, tight, but pain free.


PSYCHOLOGY
Endure (Mindset): C+ a little burnt by later in the week, but tuned back in by weekend.
Connect: B Felt decent about this one.  Family time was OK and got to do a couple of group training sessions, which is always refreshing.


METHODOLOGY
Quality of effort: B- Training quality was there for the most part this week, but I definitely felt a little burnt which hurt the quality of a few sessions.  This is a particularly important variable because with time being such a limiter, it's critical that every session be highly valuable. 


So, if I use my key below, I wind up with a B- for the week.


Scoring Key:
A+ = 5.5 A = 5.3 A- = 5.0
B+ = 4.5 B  = 4.3 B- = 4.0
C+ = 3.5 C = 3.3 C- = 3.0
D+ = 2.5 D = 2.3 D- = 2.0
F+ = 1.5 F = 1.3 F- = 1.0


Variables:
MOVE:  Volume, Frequency, Intensity
FUEL: Nutrition, Hydration
RECOVER: Sleep/Fatigue, Pain, Recovery
ENDURE: Outlook, Growth Focus, Present
CONNECT: Family & Relationships
METHODOLOGY: Quality of Swim, Bike, Run sessions


Not terrible.....but still need to work toward an "A" week.


And so, get back to Abnormal starting.....NOW.


Have a great week!


Mike E.

#61: Wherever I may roam - training on the road

The objective in week 2 of 2012 was to refine my plan down to the details and continue to work on the aerobic-engine with more base-work.


Any time I have to travel anywhere by plane, this time to South Carolina, I always walk away with some additional respect for those who do it often.  I do plenty of travel by car, bus, train, etc.....but (thankfully) not nearly as much by plane.....it's so time consuming and fatiguing.....huge energy drain.  I do seem to get some positive items done during the actual flight.....but with all of the travel to/from the airport, through security, waiting to board, connections, etc.....it's tough.


So unfortunately, it was not the easiest week to get it done for me.  


Looking back, I finished up the week with:

• Swim x2
• Bike x2-ish (1 + short spin on a hotel stationary)
• Run x1
• Strength x2

Not terrible, but definitely not the volume I was hoping for.


_____________________


In regards to plan refinement, I have established that it's really the planning in general that I need to work on.  I have determined that the start and end of the day, every day, is critical time for me as some planning first thing and some reflection before lights-out, helps me to keep each day's primary objective in the front of my mind all day long.  It seems that when I do that, I am almost always able to keep things organized throughout the day and carve out the right amount of time to put a solid training session in place.  Without dedicating the time to planning and reflection I feel like I'm playing catch-up all day and wind up losing too much ground.


How'd it go?

This week's grades....

Training Variables: This week, I'm giving myself a C+ for my training:

• Volume = 80%
• Frequency = 85%
• Intensity = 70% (still working too hard in some cases)

Avg = 78%

Physiologic: This week, I'm giving myself a B- for my physiology:

• Sleep/Fatigue = 75% able to catch up some, but not enough
• Pain = 85% (a little less volume and a some add'l strength training has me feeling pretty good)
• Recovery-training = 80% (no significant change this week)

Avg = 80%

Nutrition: This week, I'm giving myself a B for my nutrition:

Food/Fuel (a couple of travel days knocked me down a bit here) = 83%

Hydration (better but not "there" yet) = 83%

Avg = 83%

Mindset: This week, I'm giving myself a B for mindset:

Outlook (fatigue makes cowards of us all) = 75%

Growth Focus (the plane trip was good for something) = 90%

Being Present (was pretty happy with this one) = 90%

Avg = 85%

Methodology: This week, I'm giving myself a C+ for methodology:

Swim Form/Technique Sessions = 90%
Bike SpinScan & HR Session = 50%
Run HR Session = 85%
Strength with emphasis on hip stability = 90%


Avg = 79%


_________________________


So my training objective for the coming week is to get my volume back up to where it belongs.  It's all tied together of course:  get enough rest to have a clear mind, put the time into getting organized to make sure I'm prepared to meet each day's objectives, have the discipline to stay on task throughout each day and leave enough time to get my training objectives met.


I'll let you know how it goes.


Mike E.

#60: And they're off.....finding my groove

This week the primary objective was to get the ball rolling......personally, professionally and from a training perspective. 

 Although the concept of “resolving” to do something leaves me with mixed feelings....the concept that resolving sometimes implies (setting myself up to succeed by making a plan....AND turning it into action) is something I'm REALLY REALLY big on.....and so, the turn of the calendar year represents a great time to do so. 

In the best case scenario I like to plan as December dwindles and get right to work as January dawns......and for the most part, this was the goal for 2012......although I didn't put every detail down, I continued to think about how to go about achieving my training goals last week after I wrapped up my blog and will continue to refine as I go......

A favorite spot to get some RECOVER

...as far as the “action steps”? 

I'm satisfied with my start of base-training.

• Swim: x3 sessions with the emphasis on form
• Bike: x3 sessions (1 base volume, 1 for form, 1 spin)
• Run: x2 sessions (death-hill and 3mi brick)
• Strength: x1 (mostly large muscle groups and core)
• Flexibility: x1 (felt GREAT to work on movement)

I even got a short recovery-hike with 2 of the 3 kids & the dog, so all said, it was a good week from a training perspective.

It's not just physical is it?

I also started in on a book on one of my favorite topics......the science associated with High Performing People.....in this particular case, the book is about the psychology of being “in the zone”.....that rare, but highly sought-after state of "flow" often invoked by superstar athletes and other “masters” when they've seemingly performed bigger or better than their abilities.

I guess not surprisingly, there has already been a bunch in the book that within the context of my personal quest to do something "Red-iculous" (Kona Qualify) I find to be relatable.  Happily and somewhat surprisingly, I'm not as discouraged by the reality-check that the book has given me.  So far it makes two critical points:

1. Flow is attained while doing highly skilled activities AND highly challenging work that requires all-in concentration and, since most of us have so much going on in life that we're almost unable to fully concentrate on something,  

2. Mastery is a long, grueling process that will mostly likely require YEARS and not just hours, days, weeks or even months (ok, so this one stings a little at first), but immediate feedback helps accelerate the process, so the ability to track & monitor is key (my inner-nerd is leaping with joy). 

The surprising part is that I'm already seeing the personal challenge in it......and in some crazy twist (or twisted mind as some undoubtedly will accuse), actually looking forward to the test of patience, endurance and discipline that such toiling-away will bring.

Where do we begin?

While I'm in the midst of base training, I've tried to pay close attention to the details and apply the principles I've been reading about.......focusing intently (and intensely for that matter) during training sessions. I've found myself a lot more sensitive to when things like my "form" is degrading and when I'm losing mental focus. The bad news is, it's WAY earlier in the session than I thought it would be.....the good news is by paying attention to it, I'm already finding ways to extend it.....so if the perfect race at this stage of my racing "career" (I use that term loosely) is somewhere between 10 and 12 hours, one of my objectives is to train myself to stay just as focused at minute 720 as at minute 1.

___________________________

My grades for the week....

Training: This week, I'm giving myself a B for my training:

• Volume = 95%
• Frequency = 90%
• Intensity = 70% (too hard in some cases)

Avg = 85%

Physiologic: This week, I'm giving myself a C for my physiology:

• Sleep/Fatigue = 60% (two LATE nights working....not great)
• Pain = 80% (getting back into bike shape, quad tendons talking back, but I'm listening and hip flexor on R still isn't perfect)
• Recovery-training = 80% (only 1 formal flexibility session, need to make this a bigger focal point)

Avg = 73.3%

Nutrition: This week, I'm giving myself a B- for my nutrition:

Food/Fuel (clean and lean this week) = 90%

Hydration (need to get on this) = 70%

Avg = 80%

Mindset: This week, I'm giving myself a B for mindset:

Outlook (solid start, but with fatigue comes discontent) = 75%

Growth Focus (solid time dedicated to personal development) = 93%

Being Present (fair in training, pinging all other) = 80%

Avg = 83%

Methodology: This week, I'm giving myself an N/A for methodology:

Just haven't gotten this far in the training season yet.....i.e. getting the ball rolling.

__________________________

So if week 1 was to get organized and get moving......this week is to refine the plan and learn to give an take....to get the rest of my world in some semblance of order so I can be "in the moment" and not have a million other things pinging through my head......

All for now,

Mike E.


___________________________

From one of the best sports movies of all time....can you picture it?

Feel free to join my journey this year between Sundays (blog day).  I'm using the "Path" app to track my journey and posting regularly to twitter: @mikeeisenhart.

#59: 2012, a new chapter of a familiar story

2011 was a really wild ride......wild is usually fun, and 2011 didn't disappoint......but history is history right?  And now that 2012 is officially here, it's as good a time as any to move-on right?  No, I promise not to do a resolution blog......I don't put much faith into them personally.....but, as anyone who knows me can attest......I usually put a little effort into planning.....OK, a lot.


So how about a preview of 2012's attempt at the Red-iculous?  This isn't exactly how it'll all come together, but close enough that you get the gist.


Jan 1 - Jan 29:  Aerobic Base, Swim Technique & Strength


It's going to start with several weeks of base-training, the easy-going, low-intensity training that is designed to build an "aerobic base".  On land, this will mean starting to get back into a routine of low-intensity brick sessions (bike trainer to treadmill).  In the water it'll mean form and technique sessions.  The hard part about base-training is really just consistency......it's a matter of not letting yourself over-do it physically, but rather letting your body build in a low stress way.  I'll be throwing in some general strength training as well during these next 30 days.  This was only solidified last Thursday, when I attended a special staff-only session of Major Rich's Bootcamp workout (we like to experience the various Pro-Activity offerings when we can).  I was more sore than I should have been.....this endurance stuff has a lot of benefits, but getting strong is not really one of them.....after the better part of a year focusing on going longer and getting faster, I'm pretty weak....need to correct this.


Jan 30 - Mar 31:  Endurance Phase 


The next phase for me will be to begin bringing up my endurance......this means logging lots of training hours and steadily increasing my mileage.  Still at a relatively low intensity, but perhaps not quite as low as base training......I'll be working toward increasing my capacity fast enough to be on track, without any lasting harm.  I'll continue to emphasize swim sessions here in an effort to take another jump in my swim technique (and since doing much outdoors here is my least favorite)......but the bulk of the time will be on the bike trainer.....an area that I know I'll be relying on come raceday.  I'll likely need to cut down to 2x/wk strength training in here with an emphasis on the core, enough to continue to gain, but not over emphasize.


Apr 1 - Jun 2: Build Phase


This is where the real heavy work begins......training hours start to increase significantly and workload becomes focused on building "lactate threshold" (top-end endurance).  I loosely look forward to this phase......as the fitness gains are impressive, but the chance for over-training fatigue is high.  The work in the pool begins to emphasize propulsion on top of the form gained and the feature workout becomes longer and longer brick training.  This is the phase that will make-or-break my training efforts.  If I enter injury-free and mentally focused, I think I'm poised for another big step forward.  If not, well, it could be frustrating.  I'll be ending this phase with a checkpoint, the Black Bear OLY Tri on June 3rd.  Early season and short (relative) distance, but a good test.


Jun 4 - Jul 28: Power Phase


At this point, it'll be about putting some speed into the equation and peaking at the right time.  By June, the endurance work will mostly be done and my emphasis will be about fine(r) tuning.......about covering big distances.....quickly.  This is the phase I love to hate.  It's the lung-busting, muscle-aching, sore-body, drained-mind phase.....the ultimate "feet to the fire" phase.....nice.  I'll have 1 test in this phase as well, the Amica 1/2 Ironman (70.3), in Providence, RI on July 8th.  It'll be the best chance for me to know what sort of hand I'm playing with; something I didn't really have with the early May racing date last year in UT.


Jul 29 - Aug 11: Peak Phase


The last 2 weeks will be about maximum intensity, although dialed back volume.....putting a bow on it and not losing focus even though raceday is lurking. 


__________________________________


So not including a few other events here and there I'm likely going to stuff in the mix, that's the next 7 months in a nutshell.......seems pretty straight forward right?  Or something. Thankfully, it should be a bit easier this go-around having had some level of experience and knowing what to expect a bit more than 2011.  That's positive.


The negative, is that the outlook for 2012 is equally, if not busier than 2011 in other aspects of life.  The kids are another year older which means more going on in their lives and professionally it's looking like a very busy year ahead. 


It's not at all lost on me that despite the fact that I'll be doing the bulk of the physical workload, this is not at all an individual sport.  So much of my success will ride on my family's ability to endure right along with me....Lindsay has now been down this road once as well and I'm sure she'll have moments where seeing the benefit in my hours and hours of training is difficult to say the least......No doubt, I am blessed to have such supportive people in my life and I understand 100% that part of the balance of training for me is understanding when I am taking too much.  I will be putting greater emphasis on that balance in 2012.

Follow my Path: In addition, I've decided to try and change my approach a little with the blog.  I'll continue to capture the week-in-review, however, I'm going to try to add a multimedia feed as well using a cool new iPhone App I was turned on to (PATH).  I did a quick video entry after participating in a 14 mile jog that included a section referred to as the "death hill" (a 15 year Jan-1 tradition for a few guys I run with). After seeing my heart rate up near 190 (my theoretical maximum should be 185), it didn't disappoint. Definitely time to go back an build a base.


Don't worry, I didn't try to capture any media during that portion (it would've been all gasping)......but it's a cool concept that is part journal, part journey....so right up my alley.  I'm still learning how to use it, but I think I can feed twitter with it.....so if you're a "tweet" person, be sure to check me out (@mikeeisenhart). 


OK.....simple enough.....now to go and do.


Hope 2012 puts you one step closer to your goals.  Thanks for taking part in mine!


Happy New Year,

Mike E.