When Life Gives you Lemons....Make Lemonade!!!: March 2013

Sunday, March 31, 2013

Month Two, Base One Training

Disclaimer: This blog is a documentation of my now second Ironman Journey for AZ Ironman 2013. Format will be random, i.e. quick journal format, random thoughts, motivational quotes, pictures of random moments and memories along my journey. For the most part, it’s documentation for me and may not be to exciting for anyone else to read, but for those of you brave enough to ever wonder…could I do an Ironman or even just a triathlon? I then offer you a firsthand account of what goes on in the mind of an Ironman age group triathlete including all the highs, lows, emotions, fears, rants, etc, etc. I have dreams of one day making this into a book, so that when I’m old and gray…I’ll have wonderful memories and also fulfill one of my bucket list items, to write a book. Please forgive any spelling mistakes as I’m sure I am just happy to get everything written down, just chalk it up to fatigue from lots of training! J

Month Two of Ironman AZ 2013

It’s the last week of March; I’m at the end of my Base One Training Phase.

Current Stats Overall:

SWIM: ~35,300 Yds BIKE: ~ 209.28 Miles RUN: ~ 100.5 Miles Strength: ~ 11:35 hr/min

Total Training Hours: 56:19 hours/minutes

Not bad for staring out my second month of training. Again, I’m still a bit light on my training hours. I should still have more hours under my belt, but I’m realizing my body is getting older. No pun intended as I had my birthday this month. I spent more time on my foam roller this month, and as painful as it was… I noticed it really has helped and I've had to rely less on my pain killers to get me through some tough workouts and that makes me happy. I don’t want to feel like I have to rely on them. I know in the beginning, as I’m getting back into training, I’ll need them to adjust and for some of the really hard workouts, but really less would be great.

My first week was good with training, I was really strong in my swim, but noticed that my healthy eating started to slack, which means, my tendinitis was creeping back in. I also lifted heavy this month, and tweaked my right bicep/shoulder. I pushed when I shouldn't have, and paid for it the third week.

Week Two I felt really strong. I had the best swims so far, finishing out the week with 7850 yards. My bike was really strong too. My Sunday ride, I pushed really hard averaging a 16.3 mph pace in rather windy conditions. I still had too much left in the tank though, because I was restless the rest of the day/night, and I couldn't relax. So needless to say, my 2 AM cleaning sessions have been really helpful with keeping my house spotless.

Sleep still seems to elude me. I can seem to get in any normal amount of average sleep. Most nights are with less the 5 hours, and then I’m just plain exhausted in the morning. This is not by choice mind you, but just cause I can’t seem to shut my brain off. I think I’m still continually waiting for the “ball to drop” so to speak. Waiting for the next bad thing to happen. Not my usual attitude and spirit for those that know me well, It’s far from it really. But this feeling of doom just keeps looming. I’m trying to come out if it, but it’s frustrating that I can’t get it gone, I just want to shut off these feelings I’m having and be done with it. Sometimes I think caring too much just hurts you more. If I could have an off switch, I’d be quiet happy to turn it off right now. I think this month was harder to, because I had some hopes of finally having that “special” birthday. I have this image of the perfect birthday where I get to celebrate it with someone I love, have a quiet lazy day, just spending time together, nothing extravagant. But that dream seems to still elude me after 39 years. Instead, I got the complete opposite. I think no acknowledgement made it even worse. So, I've decided to stop wishing and hoping and take that dream off the table from here on out. Again, where is that damn off switch when I need it?

Week Three, here is where I had a crappy week with my training. Because I lifted too hard and tweaked my shoulder/bicep. I had to severely decrease my swimming. So I only got in two workouts this week, both, very sub-par I had to stop 20 min early on both, as I was almost in tears. Runs were average, nothing special. I had to rely on my pain meds more this week L and I had to skip a bike workout as I couldn't even get in aero position on the bike. Luckily I am bendy as I was able to manipulate my K-Tape around my right shoulder and get some pain relief.

Friday, I took the day off, ended up skipping my swim and bike, and went for a run instead, 6 miles on Iron King. Was a beautiful day, my shoulder tolerated that a bit better, but still hurt.

By this time, I had come to the conclusion that this week’s training was pretty much a bust. So, instead of giving into too much wallowing, I loaded up on ice and Vicodin jumped in the car with some of my girlfriends and headed to Vegas for the Devil Dash Mud Run. I was happy to just get away and forget everything. We got into Vegas around 7ish. Got to the hotel, and headed down to get some food, and beer, which I must say....To go cups are pretty cool. But do admit, I felt a little weird driving by the cop at the hotel with my to go cup by my side.

I have never been a believer of having alcohol before races. Even though this was just for fun. But I've had a change of heart these past few months, And I must say sometimes you just need to let go and not give a flying F$%@, which is exactly what I did.

Race morning, we got dressed in our “costumes’. Ironically, we got more looks at the hotel breakfast bar for our crazy tights. You would think In Vegas, it wouldn't faze people, but alas . It was COLD, FREEZING on race morning, 47 degrees and 17 mph winds. Knowing we were about to go jumping into freezing mud pits, climbing obstacles, running through fire,I was not feeling the love too much, but I also realized it was nowhere near what jumping into 60 degree water was for over an hour for an Ironman. I had a great time with the girls, a smile was put back on my face for the first time in weeks, that was nice. We even got free beer when we were done, but really we just wanted coffee by that time. We also gave some guys a bit of a peep show, as waiting in line to change was causing hypothermia, so we skirted around the back and held towels for each other. I'm not quite sure what the guy got going by with his video cam,, but at that point we really didn't care, we were finally warm again. We got food, saw some scary Wizard of Oz Dolls, and then headed home. Successful weekend to get away and have a bit of fun. Thanks girls!

What? I can't give you a hug?

Hill from Hell

First "DIP" in the mud!

Waiting inline to check in.

Freezing and movement kept me warm! Yeah!

It pays to be an OT, or do crazy cold events,

where no one has fine motor coordination to pin on race numbers.

At the start in our Costumes with the "little Devil!"

Photo finish with Jessica and Andy. The wind was blowing so hard, it blew out our Rings of Fire!

Final Finish photo!!! Just a bit cold!!

Freaky Wizard of Oz dolls, they just wanted to come to life and come after you, The Tinman was kinda "Chucky" looking

Warming up in the Vehicle...we were FREEZING!!

Week Four- Recovery Week. There are benefits and down sides to recovery week. You’re supposed to do your workout, then rest. Like REST. Like lay down don’t do anything. This is good for the body to repair and heal and get stronger, it is really where you GET STRONGER. Not from all the training you do, but from the recovery from the training. But, this also makes it bad for a brain that can’t shut off, and has even more time to think, That level of fatigue to “shut off” that I didn't normally had, made this week hard mentally on me. Plus, with the damn house already clean I had nothing to do.

Time Trials:

I swam on Wed with a shoulder that was feeling somewhat good again. My time trial was for 3 x 300 yds with 30 sec rest, then average time to get your T-Pace for 100 yds. I swam them in 5:43, 5:49 and 5:49. T-Pace average was 1:56 min/sec. What makes that exciting? Faster than my Ironman Pace in 2011J , I’ll take that.

Run time Trial. Three Miles at a 10:10 pace. Again, faster than where I was this time for my first Ironman training, I think my pace was around 12 or 13? With HR zones? Which means I hope to be on track for another fast Whiskey Row 10 K this year in May for my C Race.

Bike Time Trial. 5 miles all out on trainer. I got five miles in 18:58 minutes, so 15.8 mph pace. Now again, I have training rides a bit faster than this. But this was much better then where I was my first time trial on first Ironman. That again is above my average for my 112 miles I did during Ironman also. Also as a disclaimer…I was riding through a hangover. Yeah…rough night again..Happy Easter!

But it was also one of the bright shiny moments of my month. I FINALLY after three months, and one very expensive move later, could afford my bike trainer that I was planning on getting in January. My sexy little green machine by Kurt Kinetic bike trainers.

My last ride on the old trainer, thanks to Stacy for letting me use it for so long. It was a lifesaver!!

Little Green all safe and sound in the back of my Escape. Ready for her ride to her new home.

All setup and ready to go for her first ride!

First Ride, Shes Smooth Quiet, Fast, and Sexy!!!

Took a road trip to Phx for the first time since January, headed to REI with my dividend and 20% off member coupon and scored this sweet little machine for 100$ off its regular price. Can’t go wrong with that. (PS. THANK YOU anonymous sponsor #2, as your contribution went towards this purchase)

Now I began Base Training Phase 2, kicking everything up another notch, more hill work on the treadmill, which will be good training for Whiskey Row, and Grand Canyon. More strength/plyo work, and longer rides begin. To a better month of training.

I’m not telling

You it’s going to

Be easy, I’m

Telling you it’s

Going to be

Worth it.

Sunday, March 3, 2013

Ironman 2013 Season Begins

March 3rd , 2013

The Second Journey…what’s different?

I have more experience, I've got “one” under my belt. All the training/books/journaling I did the first time gives me the knowledge and experience to adapt my training plan, learn from my mistakes as a rookie and see what I can do differently. I always have a goal of doing the same race at least twice, because I want to take that knowledge from the first one, apply it and do better on my next one. It’s common in a triathlete’s blood, as you’re running across the finish line, swearing as your body wants to fall over and say “STOP! ENOUGH! NO MORE!” Your brain tries to convince you that you don’t like it; you've proved your point and did one. But the minute you see those times posted, your first thought is….hmmm I could do better on that…. if I did this. And that’s when you become addicted. That’s really all it takes. That simple desire to do better, that desire to prove to yourself that you can do better than last time. And from that, a lifestyle is born.
I’m doing this race for someone else this year, her name is Sunny. (Please see earlier post). She was a fellow triathlete who was struck down in the prime of her life with brain cancer. We bonded during therapy sessions, and I promised her, I’d do my next Ironman for her, with her name on my bike. (Also see previous post/picture for proof).
I got myself a new Garmin Forerunner 910XT Watch for Christmas for myself, so I’m able to be even more tri geeky and analyze all swim bike and run statistics. Stroke pace, average bike speed, run pace, HR, etc. You name it, I’m going to probably have it documented “somewhere”.
I’ve began to adapt a better eating plan, Paleo-ish style for improved performance. I did my second Whole30 and not only lost 13 lbs to get back to starting training weight, but my tendinitis has decreased in my shoulder, and I feel stronger this early in the season. My run times are also better, but that’s also mainly due to endurance that I’ve developed over the last two years.
As the year progresses, I’m going to be able to start to afford the right kind of racing gear, and hopefully get the things that will help me race better. New tires, bike travel case, new bike trainer, new shoes/pedals, my own personal wet suit, a professional bike fit, A better bike seat for those long uncomfortable rides, new cassette needed for bike, etc etc, the list goes on. One day, a tri bike….maybe not for this next Ironman, but for sure by my third one. That is a promise to myself. I just got the basics for my first one and I wanted to make sure I loved it enough to invest this kind of money into Ironman, what can I say, it’s an expensive hobby with lots of “fun” gadgets.
I have my first sponsor. A kind soul who has chosen to help me on my journey and offer support, gear, etc. Be warned that if you choose to sponsor me in anyway, I will be recognizing you with gratitude through this blog (anonymously if you wish, you’ll be the one to decide) but somewhere I’ll make sure you are recognized for your generosity, support and kindness for believing in me and my love for Ironman. (UPDATE: I now have two official sponsors, thank you for believing in me, it really means a lot!)
I signed up for the Kona Lottery for the Ford Ironman Championship Race in Hawaii Oct 12, 2013. The lottery only accepts 100 people out of literally 1000's who apply, so it’s highly unlikely I’ll get picked, it’s really more to just start getting my name in, the more times I enter, the more chances I get each year if I do it consecutively. I’m making it a tradition now, enter every year for my birthday. Until then, I’ll be working toward doing 12 Ironman’s, and then sign up for the Legacy program. One down, Eleven to go.

The Plan for 2013

A 27 Week Plan to a Half Ironman

--Aug 11^th, 2013 Mountain Man ½ Ironman*

13 Weeks to a Sub 13 hr Ironman

--Nov. 17^th, 2013 AZ Ironman 13

*The plan already needs to be modified as work obligations for a Kineso Taping Course has been inconveniently scheduled on the day of my race. Wouldn't be that horrible except I have been asking for that specific class to come to the hospital for the last three years. And as a firm believer in the stuff due to my many activity related injuries, it will be helpful for my personal training. So now I am seeking another 70.3 race for the month of August. Current choices include:

1. Lake Stevens 70.3 Ironman in Washington.

2. Expedition Man 70.3 in Lake Tahoe

3. MI Titanium 70.3 back home in Michigan

Finances play the biggest issue as it requires a lot to ship a bike (upwards of $300), then include a plane ticket, rental car, hotel, etc. August race will be determined if I have the funds available.

My 2013 Ironman Goals

“GOALS are DREAMS with DEADLINES”

1. Sub-13 Hour Ironman

2. Improve Bike Speed Avg. to between 17 - 17. 5 mph

3. Establish a Stretch/Yoga/Routine

4. Establish a consistent Strength/Lifting Routine

5. Nutrition – Paleo Diet for Athletes.

Goal Races:

Choosing your A, B, C Races

Begin by selecting one or two “A” races, which require a full taper, peak and recovery period—up to a full month in total. Register and commit the money, then write them in ink on your calendar. I suggest prioritizing a date that allows enough lead-up time with good weather in order to be well prepared with minimal anxiety. Also, be sure there are no major work projects or family obligations in the month or two leading up to an “A” race.

Add in two to four “B” races, which may be shorter, less expensive or closer to home. Plan on a shorter taper leading to the race (as little as a few days), but be sure to recover from the race thoroughly before resuming full intensity training.

A “C” race may be done in place of a scheduled hard workout, and therefore will not have any taper at all, aka “training through” the race. C races can often provide an even better training stimulus than a solo workout given the competitive environment, so sprinkle in as many of these as you like and can afford. Expand your C race schedule by including single-sport events like 5Ks, swim meets or bike races (hill climbs or time trials are best for triathletes). If cycling is your weakness, use your train-through races as an opportunity to test your bike fitness. Set ambitious goals for your bike portion and treat the run as an easy training day.

A= Priority Race

B= Priority Race

C= Priority Race

· Brian Mickelson ½ Marathon April ,2013

· Whiskey Row 10 K May, 2013

· Deuces Wild Olympic vs. Long Course June, 2013

· Mountain Man Sprint July 2013

Or Carlsbad Sprint Tri (first open water for Sunny)

· Mountain Man ½ Ironman Aug 2013*

Or Lake Stevens 70.3/Expedition Man 70.3 Lake Taho

OR MI Titanium 70.3

· Soma ½ Ironman Oct, 2013

· ARIZONA Ironman 13 Nov. 17^th, 2013

Month One of Ironman AZ 2013

It’s the first week of March; I’m at the end of my Prep Training Phase.

Current Stats:
SWIM: ~12,250 Yds
BIKE: ~ 92 Miles
RUN: ~ 50.25 Miles
Strength: ~ 4: 05 hr/min

Total Training Hours: 22: 49 hours/minutes

It’s been a bit of a frustrating first month of training. I haven’t gotten in all the training that I wanted. I should have had more hours for this first month, but the start of my year has been very challenging for me; professionally, financially and personally. I ‘m not going into detail except to say it’s been probably some of the hardest months of my life I’ve had to experience since my divorce. I also had to move, to a more expensive place with more bills. I can only thank God for being the reason for helping me to have some semblance of sanity so I didn’t blow my head off. Yeah…it was that bad, pretty rock bottom with all the shit that kept coming, one thing after another and never ending, I was to the point of wanting to chuck it all. (Not exactly the news people want to hear, but I need to show how far I’ll go, and when I look back, I need to remember this.). So, after some rational thought returned, I realized that the only way to really dedicate myself to my training, I would have to have some consistency and the only way was to stay where I was. So that is the current state of my mind. My current mantra? Focus on one day at a time, and nothing else.

So, one month down, the Prep Phase ( Prepare to train 2-4 weeks) has been completed. March, aka Base Training (Developing basic abilities, emphasizing duration- 12 weeks) now begins. Time to step it up a notch.

“There’s a different between

Interest and Commitment.

When you’re interested in doing

something, you do it only

when it’s convenient.

When you’re committed to

something, you accept

no Excuses;

only Results.” Kenneth Blanchard.