#122: There's wisdom in listening (I hope)

Welcome to the balancing act: the phase of training where things are starting to go well and the results of a string of hard work are beginning to show BUT the risk of over-training is real and starting to get vocal.

The last two weeks have been about the continued march upward in both training volume and intensity.  Overall, things have gone according to plan.  I've continued to steadily ratchet the hours and miles upward without any significant injury.....until.

On Thursday I noticed that my biannual "sniffle" had arrived.  Super annoying, but nonetheless like clockwork.  As the seasons begin to change (we get a few warm days and then a few cold ones or visa-versa) and my body starts to complain - usually my Achilles Ears-nose-throat.  This was NOT wonderful news as it could get int the way of my training....but this go-around being an older and (with any luck) wiser athlete, I decided to listen.

I took Thursday easy, Friday off, did a hard session on Saturday and then took today off.  Today was the hard one.  A weekend-day off feels a little like you're "giving in" and the doubts of whether it's a good idea clang LOUDLY.....but after looking at my training log & data - it was the right move - as my overall training stress was well into the negative and had dipped below my self-imposed "stop-loss" level of -30 on Monday of last week.

DAMMIT! That's what I get for being lazy and not looking at my data (and thus not writing a blog) last week.  I was at nearly a -36, which is almost automatic injury/illness territory. Had I listened to my data I wouldn't have to listen to my body.....

The good news is, it's early enough that this reinforcement of a previous lesson-learned can be just that - a personal review in the wisdom of listening - that no matter how well things are going or how hard you might like to push, there is a limit.....and you shouldn't cross it.

Where things stand:

Swim - I got 2 solid swims in last week and was happy with them, however I forgot my watch on both days and so don't have accurate pacing information.  I'm excited to back into the water (which is odd for me).....so that's a good thing.

Bike - It's been a continued steady upward march in both miles and power.....but I have this underlying feeling like I'm not pushing hard enough.  Of course, the data shows otherwise, but with the amount of time spent in the saddle on race day so much hinges on a good bike split.

Run - I had 2 very solid runs this week.  One on the dread-mill and one on the roads.  The treadmill was the treadmill, not much to speak of.....or see.....but the group run on Saturday was a good one.  I was with a pack of 7 runners, all of whom can push me ("drop me" might be the more accurate phrase) - but I decided I was going to test my legs some and see what I could do.  After 1 hour on the bike I ran +/- 10.5 with them and we kept a strong pace on a tough course.  If my running can continue moving in the direction it is I will have a new found confidence coming off the bike.

___________________

Where from here?

First things first - shake the phlegm....literally.  Then move on to another 3 hard build weeks - since this one will have to count as the "1 down" of the 3 up, 1 down cycle I'm using.

The swim needs to get to the one hour "race-pace + a little" level, the bike needs to continue to climb toward the 250 miles per week range (and I DESPERATELY HOPE this is the week I ride outdoors), and the long-run should probably push over the 15 mile mark (assuming the bike is on track - which continues to come first). 

Pressing on,

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.

#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.

#56: Final Stop 2011 Redemption Tour. Finish strong or limp-in?

Somehow last week got ahead of me.  I woke up Monday AM and realized "yesterday was Sunday" and I never wrote my blog....doh!  It's funny how twisted my brain gets when my calendar is thrown off.  Thursday Thanksgiving and the ensuing long weekend was enough to totally mess me up.......so my apologies to all of you who wrote emails to me to relay the stories of how, like a butterfly flapping its wings in another part of the world, your entire week was thrown into a hurricane with my lack of blogging, I am truly sorry.


OK, so there were none of those emails.....but I press-on.


If you HAVE been reading along (and BTW, thanks, I'm over 4500 reads, more than double my goal for this blog) you know that I'm coming up on the final stop of what has changed from my attempt to achieve the "Red-iculous" to one related more closely associated with an "attempt for Red-emption" for 2011......


Of course, the actual tour will continue until 8/12/12 when I'm hoping to be getting the better of an ultra-distance-triathlon and achieving the "Red-iculous"......but since May of this past year, when my first attempt at Ironman didn't pan out exactly the way I wanted it to (as in swim - bike - crash & burn - trudge), I've been committed to getting more serious and going back and besting those events (or distances) that have gotten the better of me in my (now 3 year old) endurance racing career.  



From the bottom....3 stops done, 3 to go.

• 5K redemption? Not sure this was a major goal for me, as 5K has never really been my focus......but having felt like I could do better, I put it on the radar.  In July I checked it off my list by taking a minute off my time at PSE&G Teterboro 5K and put myself within striking distance of cracking 19 minutes a personal goal.  Redemption Grade = B+

• Oly Tri redemption? This was definitely one I wanted to get the better of.  In 2010 was my very first triathlon and although I felt prepared, between a failed nutrition strategy, excessive heat and very limited understanding of how tired I'd be coming off the bike, I was not a fan of my performance.  A week after the 5K, and with very limited training (esp swim training) I took 22 minutes off my time at NJ State Tri and put myself within striking distance of cracking the top 10 in my age-group.  Still something to be desired here (shoulda, coulda if I'd trained) but relatively pleased with the improvement. Redemption Grade = B

• 1/2 marathon redemption? Having only done one 1/2 marathon (2009), I was primed to take a stab at this event this year.  Again, it being my first, I had the fitness but not the race experience......and it hurt me.  I blew up somewhere around mile 8 and coasted the rest of the way.  In Sept, I made my way back to Virginia Beach to see if I could redeem.  Again, training for this event left a little to be desired so I knew going in I wouldn't be at the top of my game, but figured I'd be in a position to redeem nonetheless.  Still felt like the race got the better of me some, just didn't feel great throughout, but managed to take 25 seconds/mile (+/- 5.5 min) off my previous time and put myself within striking distance of breaking 90 minutes, a big milestone (and would put me in the top 15 in my age group for this event).  Redemption Grade = B-

So where does that put me now?

Well, the tour is certainly not over.  The 3 "bigger" events are still to come.  The marathon, which I've yet to have a race that I've felt good about, is less than 1 week away.  My first marathon was OK, but sort of an environmental disaster.  Super cold (25 deg) day making for a long, lonely run.  Missed my goal by 17 minutes.  I followed that up with a second attempt 6 weeks later (generally a bad idea) and found a course that wasn't exactly setup for personal bests (narrow, lots of people, etc)......managed to do worse.   Followed THAT up with a super hot, dehydrated attempt in Utah as part of Ironman and did even worse.  Not exactly the trend one might hope for.  This is leaving me a little nervous because I know I'm in a ton better shape, and now have several races under my belt (the first marathon was my first race ever so I didn't really know what to expect), but I also know I'm going to have to stay patient and run a smart race....oh and there's this little hip thing.

The "limping-in" part.


Well a lot has happened over the last two weeks, so here's the cliff-notes version:

• Cranky R hip flared up, 
• rested & started rehabbing, 
• Turkey-trotted with my daughters, ate a lot, saw that Team Pro-Activity got robbed of it's team title.
• took my youngest for a minor (if there is such a thing) surgery, 
• attended the end of season PACER party, drank a lot, sang some Johnny Cash, 
• ate some more, started questioning if the hip would hold up for 12/10 Marathon, tried to relax & recover 
• traveled to south Jersey to eat some more, launched a glass of wine across the room at in-laws house (dumb-ass mistake), ate some more, washed it down with some pie
• woke up early & did some speed work, felt much better, 
• rested a day, worked a couple long days, hip feeling better
• did an evening 6-miler at race pace feeling pretty good, proclaimed victory over the hip (stupid) 
• Paid price for speaking too soon, felt terrible the next day, began seriously questioning if the hip would hold, replaced my shoes, rested & rehabbed some more
• saw that Team Pro-Activity's score was reconciled and we got the "win" after all.  NICE.
• admired the new sign at BaseCamp31 (progress)
• shaved the No-shave-November "soul patch" offering
• did a 7+ mile tempo run, felt 85%, had no-soreness the next day, felt much better although kept waiting for the other shoe to drop
• did some thinking and reflecting
• complained about people who complain (struck me as funny when I thought about it)
• got a little jealous that my wife's "shoe-tester" gig for Self Magazine has yielded yet ANOTHER great pair of shoes from K-swiss to test.  C'mon K-Swiss hook me up with some Kwicky Blade Lights!
• attended a meeting with some PT students and future leaders
• Did a race-sim 6.5 miler and pushed the pace.  Hip felt 85% (Woo Hoo!)
• Helped to set up the Christmas Tree (which ironically was worse on the hip than the run)
• Got some more rest and woke up feeling.....FINE! (YES!)
• Did some modeling to see what sort of time I can run in Delaware.
• .....and....well, this is where I sit.

Seem a little all over the place?  A little perhaps, but that's only by normal-person standards.....


The Finish Strong Formula?

It's finals-week:  What's in is in, so there's no sense in trying to "add to" my fitness.  My focus needs to be on making sure I'm doing the right things for the hip and (starting Wed-ish) packing myself full of carbs.  


I also need to make sure I'm deciding on a race strategy (including nutrition strategy) that I can stick with.  Right now it's looking like a start easy, build the pace for a while and hold-on approach might make the most sense.  I'm fully expecting the hip to fatigue and then start barking so a slow first half and then making up time in the second 1/2 (aka negative split) is likely off the table......however pushing too hard early on is only going to bring on the point of fatigue that much faster......much to think about.


I've been doing a lot of "tempo" work in my training which is sort of a warm-up, speed-up, cool-down approach so that has some comfort in it, however I think the key above all keys is going to be NOT to obsess about my pace and rather dial-in to my perceived exertion.  This will keep me from focusing on my own mental barriers for pace and also prevent me from stressing too much too early.  I guess if I get all of the stress out now, maybe I'll just "let go" next Saturday.


Hope to have a great story to tell next week, how everything went perfect and on my way to serious redemption, I ran a great race....but no matter what, I hope to relate that when I find myself in that trying, difficult part of the race, regardless of mile-marker that I will push on and find a way......because no matter what your circumstance, finishing strong is a choice.  Don't believe me?  Watch the video below!


FINISH 2011 STRONG!


Mike E.

#49: Did you say something? No, I did.

THE BASICS

This week was another step in the right direction......

• After a short-burst-brick (13 ride + 2 run) on Sunday 
• I was able to follow up with a tough/hilly 17.5 mile run on a muggy Monday, 
• Tuesday RECOVERY day
• a sloshy 8 mile "headlamp tempo" run on the trail on Wed evening, 
• a trip to the ER with #2 kid as we got through her 3rd (in 7 years of life) mishap resulting in sutures (this time 7 and busted tooth from a chin-led fall)
• a short 3 mi recovery run on Friday 
• and another sloshy AM 9-mile tempo on Saturday.  

Got my mileage above 40 for the week and the hip is a good 60-70% better than last week.....still stiff and cranky at the onset (as well as a few hours after workouts), but it seems to be holding in there on the runs and getting better by the day....which is refreshing.  If it were only a physical game.....no doubt it's a solid chunk physical, but there are definitely other areas that I've been trying to work on as well.....namely the mindset, which is about patience (it takes years for most folks to excel in ultra-distance), but also enough desire to keep pushing hard enough, long enough. 

After reading Lindsay's blog and the, uh, compliment (?) she paid to Eric and I for being a bit, well, unstable, I found myself wondering if maybe this was true.  Is this a crazy obsession? Nah......or......maybe......

In looking back at my relaxed Saturday (where even kid soccer was cancelled), I'm thinking the "normal" person might think this is a little questionable: 

WE'RE LATE FOR A VERY IMPORTANT DATE

After a typical work week, where most of my days start well before the sun (alarm +/- 440AM), I was pretty darn tired....yet, there I was Saturday AM with my alarm clock going off around 6-ish so I could be up in time to meet another runner on the trail for a 7A start of an 8-9 miler.  Truth is, I really really value sleep.  Why on earth would I sacrifice it to go and run?  I must be crazy.

As I rode up to the trailhead sipping some coffee and eating something that would bring my blood sugar up quickly (the breakfast of champions), I got caught behind a pick-up truck on the single lane road......and apparently he wasn't on quite the same schedule as I.  As we plodded along and I watched the minutes tick by, I arrived 5 minutes late......oh well, no worries, Marc (who I was meeting) didn't appear to be there yet.  I grabbed a few OhFar signs to post "out there" and waited.  By 7:10A, I found myself thinking I should just go.  I've only run with Marc a few times and I wasn't sure if he was going to be there.  I sent him a text and with no response, decided to head out.  As I got on the trail and started a jog, there it was on the opposite side of the lot all by itself.....Marc's car.  

Who's chasing who?

CRAP!  He was already out, probably pissed at having to wait for me. An emotional role reversal that I wasn't prepared for......surge of adrenaline at realizing I was now at least 10 minutes (+/- 1.25 miles) behind - [sidebar: I have a "thing" about being late when it's under my control......a personal demon that being over committed in general has me fighting often and losing to several times, which is probably the root], but I figured if I pushed it, I might be able to catch him......and so I pushed.  It was a definite change in plans (somewhere around a min faster per mile than I was planning) but as it turned out, it was great motivation; I had a reason to push hard, and it felt good.  About 1/4 mile before the 4 mile turn I saw Marc, apologized and said "keep going, I'll catch up with you".  It meant I had gained about 3/4 mile on him and had 3/4 left to go, so if I could continue my pace I'd catch him right at the end.  I pushed on.  About 2 more miles in I started wondering....."why DO I do this?  Maybe she's right.....I AM crazy?" It shouldn't really be fun.....but logic aside, it was......thrill of the hunt I guess....another mile in, I had to divert for a precious minute (don't ask) and then back on track.  

With about 1/2 mile to go I was feeling it......my legs were tired, my energy level was depleting (starting to run out of internal fuel and didn't bring any supplements) "this definitely IS crazy" I thought........I mean, I'm not crazy.....but THIS is.....you know "don't blame the player" and all that.  I could start to hear myself breathing heavier and then at the last 1/4 mile I saw Marc, but I just couldn't get him.....he had just finished up.  What a fun way to get a pretty serious session in.  I thanked him for providing such great motivation and for (without knowing it of course) getting me through a pretty solid 8 mile workout.  I saw him off and then did a cool down mile while popping a few more signs in.

As the day wore on, and as my legs got a little achy, my knees got that fatigued feeling and my back stiffened a bit from pushing harder, I started wondering.....If I'm crazy, what does constitute a "normal person's" weekend? Guess I'll never know firsthand.....after all, this time next year I'm hoping to be arriving on the "big island" and driving the Queen K highway and possibly checking out the "energy lab" to see how bad that's really going to be......and if I'm going to do that, well, the crazy might be just beginning.  

You want to get nuts? Let's get nuts,

Mike E.

Not sure which version I like better