Thursday, April 30, 2009
Wednesday, April 29, 2009
Today I Ran
Today was a tough day! Anyone who is training, whether it is for a Ironman, half Ironman, marathon, a local 5K or more importantly just to be healthier individual will have tough days. However, I have come to discover that the tough days are the most rewarding.
Let me give you some background on me. You probably all know by now that I was a touch overweight(okay, 30lbs) and not in great shape(ran a 12 minute mile) at the beginning of 2008. What most don't know is that I was diagnosed in September of 2007 with Psoriatric Arthritis(PA), a disease very similar to Rheumatoid Arthritis. PA primarily attacks the SI joint in the lower back and the hip joints. It is also a Symmetrical Arthritis meaning it will appear on both the left and right side of my body. If I get inflammation in my wrist it would be in both wrists. Since losing all the excess weight and starting to exercise it has improved dramatically, but I still have those tough days. Usually, I know when it is coming. Things like not enough sleep, poor diet, change in weather and stress generally make it flare up.
Well, I have a 2 week old, we are in the process of being bought out at work, it's spring and so the weather is hot one day and cold the next so you can imagine how my body feels. But, the alarm went off at 5:45 this morning waking me for a 45 minute level 2 run. It took every ounce of energy I had just to get out the door, but it had to be done. I ran the first mile at just over a 10 min pace and everything hurt. But, as I got further and further into the run I began to feel better and better. I kicked it up the last hill and made a sprint for the driveway to finish just over 4 miles at an average 9:35 pace and my average heart rate was around 140. A perfectly executed workout and more importantly a workout that gave me great satisfaction. It once again made me realize it is the tough days that make you successful, if it was easy we would all be doing it with greater frequency. So once again I am reminded of a quote that I once read from a professional triathlete:
Let me give you some background on me. You probably all know by now that I was a touch overweight(okay, 30lbs) and not in great shape(ran a 12 minute mile) at the beginning of 2008. What most don't know is that I was diagnosed in September of 2007 with Psoriatric Arthritis(PA), a disease very similar to Rheumatoid Arthritis. PA primarily attacks the SI joint in the lower back and the hip joints. It is also a Symmetrical Arthritis meaning it will appear on both the left and right side of my body. If I get inflammation in my wrist it would be in both wrists. Since losing all the excess weight and starting to exercise it has improved dramatically, but I still have those tough days. Usually, I know when it is coming. Things like not enough sleep, poor diet, change in weather and stress generally make it flare up.
Well, I have a 2 week old, we are in the process of being bought out at work, it's spring and so the weather is hot one day and cold the next so you can imagine how my body feels. But, the alarm went off at 5:45 this morning waking me for a 45 minute level 2 run. It took every ounce of energy I had just to get out the door, but it had to be done. I ran the first mile at just over a 10 min pace and everything hurt. But, as I got further and further into the run I began to feel better and better. I kicked it up the last hill and made a sprint for the driveway to finish just over 4 miles at an average 9:35 pace and my average heart rate was around 140. A perfectly executed workout and more importantly a workout that gave me great satisfaction. It once again made me realize it is the tough days that make you successful, if it was easy we would all be doing it with greater frequency. So once again I am reminded of a quote that I once read from a professional triathlete:
"If you ran without sacrifice, congratulations you just jogged.
Running hurts, it always has. It teaches us that good things do not come easy. It teaches us that we are capable of more than we think. It teaches us that hard work will be rewarded and laziness will be punished. Don't expect to learn those life lessons from jogging. Next time you suffer on the roads, suffer proudly.
You just RAN."
Running hurts, it always has. It teaches us that good things do not come easy. It teaches us that we are capable of more than we think. It teaches us that hard work will be rewarded and laziness will be punished. Don't expect to learn those life lessons from jogging. Next time you suffer on the roads, suffer proudly.
You just RAN."
"TODAY I RAN"
Heart Rate Zones
My run this morning confirmed what I already knew - the heart rate zones that are the focus of the training plan for Vineman are completely out of whack for me. With that knowledge in hand, I went out and did some research and came across a great site and in-depth article on heart rate training zones. The site actually includes a calculator that can also be downloaded as an Excel spreadsheet. I pulled it down, input the numbers (which include resting heart rate (RHR) as well as max) and this is what it spit out:
I immediately went back into Training Peaks and my Garmin Training Center and started to update each zone. What was most interesting was that I actually hit "Restore Defaults" in Training Center and, based on my max and RHR values, it spit out almost exactly the same numbers as the spreadsheet. Nothing quite like good validation. Now I can go and run without feeling like I need to run at a ridiculously slow pace to maintain what were ridiculously low heart rate zones.
I immediately went back into Training Peaks and my Garmin Training Center and started to update each zone. What was most interesting was that I actually hit "Restore Defaults" in Training Center and, based on my max and RHR values, it spit out almost exactly the same numbers as the spreadsheet. Nothing quite like good validation. Now I can go and run without feeling like I need to run at a ridiculously slow pace to maintain what were ridiculously low heart rate zones.
Tuesday, April 28, 2009
Day 2 - Bike/Swim Summary
*Heart rate zones on the bike are mess but fixed moving forward.Up early today - will try to get used to 5:30AM starts even if I never do make it into a pool at that time. Quiet in the house and a nice opportunity to ease into the day and set off at 6AM. Great swim at lunch and some very solid 100 times towards the end of the workout. More later!
Monday, April 27, 2009
Day 1 - Day Off?
My 45 minute Core Performance workout today counts as a day off. This is a great program that can be fully customized to meet the requirements of just about anybody at any level. Prehab, Prep, Strength and Regeneration. Check it out!
Folds of Honor Marathon Program
When I began participating in endurance events, I felt that it was important to complete each event for more than just myself and so, I made a committment to raise money for causes that were close to me. In 2008 I participated in the Athletes for a Cure Program, the same program that Clint is supporting this year. It was near and dear to my heart since my father in-law, a close family friend and one of my students each had to fight this terrible disease. Fortunately, each one of them fought their hearts out and won the battle.
In 2009 I am fortunate to be involved in a program that is just as important. I have become a member of the Folds of Honor Marathon Program. The Folds of Honor Foundation Marathon program aims to build on the efforts of Patriot Golf Day, a nationwide campaign jointly supported by The PGA of America and the United States Golf Association that benefits the Folds of Honor Foundation. Conducted annually over Labor Day weekend, Patriot Golf Day produced funds of more than $1.1 million in its inaugural fundraising campaign in 2007. Last year, approximately $2 million was raised through the participation of more than 3,800 golf facilities supporting the Folds of Honor Foundation. to generate additional funds for this cause. Folds of Honor has partnered with PGA Professionals around the country to create The Folds of Honor Foundation Marathon program. The mission of the program is to have a minimum of one representative from all PGA Sections and the National office fundraise for and run in the Marine Corps Marathon, with all monies benefitting the Folds of Honor Foundation, along with Section Charitable Foundations.
If the goal of recruiting fifty runners throughout the Sections is met, the Folds of Honor Foundation and the various Section Foundations would be able to split a net minimum of $100,000.
While the premier race for the Folds of Honor Marathon Program is the Marine Corps Marathon I will be dedicating each and every endurance race this year, including Vineman 70.3 to the brave men and women who fight for our freedom on a daily basis. I invite you to visit the Folds of Honor Marathon Program Website and hope that you can support this great cause.
Folds of Honor Marathon ProgramAthletes for a Cure
I can count on one hand the number of times that I have trained with someone else other than my wife over the past four-plus years. I joined a local triathlon club and have been promising to go to meetings for three years. I would really suck at any type of recovery program.
"Hi, my names Clint. I don't want to be here, don't like groups and am not telling you anything!"
The opportunities are many, the desire to train as part of a group just does not exist within me. I feel bad for the lady that conducts the Masters swim training at my club. She stares almost longingly at me every Tuesday and Thursday wondering when I might finally approach her and ask which lane to join. She stopped asking quite a while back but still stares, a glimmer of hope in her eye that is shattered as I slip into my own lane, put my head down and kick off the wall. I promise to get better at this but my schedule is my schedule and it changes constantly. One of the things I love most about what I do is that it is for me, does not depend on anyone else and I am in complete control over whether or not I hit the snooze bar or get out of bed at 5:30AM.
At some point though (it happens with everything)it has to become about more than just "me". So, with that little bit of background, I wanted to share with you just how important my membership in the fraternity that is Athletes for a Cure is to me. I joined earlier this year with a goal of raising $3,500 before Vineman. I joined not because someone asked me to, or because I needed a group to train with or any level of additional motivation. I have always been pretty good at pushing myself. Faster not older! I did it because I wanted to make a difference. I did it because of stories like the one below and others that have touched me even more deeply. I am certain that everyone goes through stages in their lives where your own mortality is pushed in front of you for consideration on an all too frequent basis. At 38 I consider myself somewhat lucky in this regard but man, the past year has been tough. Cancer sucks! Thank you to all those that have already contributed. If this is new to you and you have not see an e-mail from me, please take a look at the video below and help in any way you can.
I thank you, Susan thanks you, Jake (12) thanks you, Willow (9) thanks you and Jordan (16 months) thanks you. Together we can find a cure. Please click on this link to my personal donation page.
About Athletes for a Cure
Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation.
The online program provides athletes with multiple tools to create a home in the racing and fundraising community. Registered participants can upload photos, personal stories and race information on their own page; set donation goals; send emails to their friends and family through the "Friends Asking Friends" network; and watch as their donations climb.
About the Prostate Cancer Foundation
The Prostate Cancer Foundation (PCF) is the world's largest philanthropic source of support for prostate cancer research. The PCF has a single, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer. The PCF pursues its mission by reaching out to individuals, corporations and others to harness society’s resources – financial and human – to fight this deadly disease.
Founded in 1993, the PCF has raised more than $370 million and provided funding to more than 1,500 researchers at nearly 200 institutions worldwide. The PCF has been a pioneer in the grant making process, simplifying paperwork for grantees, leaving more time for researchers to conduct needed scientific research. The PCF also advocates for greater awareness of prostate cancer and more governmental resources, resulting in a 20-fold increase in government funding for prostate cancer.
For more information about the PCF, visit www.pcf.org.
"Hi, my names Clint. I don't want to be here, don't like groups and am not telling you anything!"
The opportunities are many, the desire to train as part of a group just does not exist within me. I feel bad for the lady that conducts the Masters swim training at my club. She stares almost longingly at me every Tuesday and Thursday wondering when I might finally approach her and ask which lane to join. She stopped asking quite a while back but still stares, a glimmer of hope in her eye that is shattered as I slip into my own lane, put my head down and kick off the wall. I promise to get better at this but my schedule is my schedule and it changes constantly. One of the things I love most about what I do is that it is for me, does not depend on anyone else and I am in complete control over whether or not I hit the snooze bar or get out of bed at 5:30AM.
At some point though (it happens with everything)it has to become about more than just "me". So, with that little bit of background, I wanted to share with you just how important my membership in the fraternity that is Athletes for a Cure is to me. I joined earlier this year with a goal of raising $3,500 before Vineman. I joined not because someone asked me to, or because I needed a group to train with or any level of additional motivation. I have always been pretty good at pushing myself. Faster not older! I did it because I wanted to make a difference. I did it because of stories like the one below and others that have touched me even more deeply. I am certain that everyone goes through stages in their lives where your own mortality is pushed in front of you for consideration on an all too frequent basis. At 38 I consider myself somewhat lucky in this regard but man, the past year has been tough. Cancer sucks! Thank you to all those that have already contributed. If this is new to you and you have not see an e-mail from me, please take a look at the video below and help in any way you can.
I thank you, Susan thanks you, Jake (12) thanks you, Willow (9) thanks you and Jordan (16 months) thanks you. Together we can find a cure. Please click on this link to my personal donation page.
About Athletes for a Cure
Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation.
The online program provides athletes with multiple tools to create a home in the racing and fundraising community. Registered participants can upload photos, personal stories and race information on their own page; set donation goals; send emails to their friends and family through the "Friends Asking Friends" network; and watch as their donations climb.
About the Prostate Cancer Foundation
The Prostate Cancer Foundation (PCF) is the world's largest philanthropic source of support for prostate cancer research. The PCF has a single, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer. The PCF pursues its mission by reaching out to individuals, corporations and others to harness society’s resources – financial and human – to fight this deadly disease.
Founded in 1993, the PCF has raised more than $370 million and provided funding to more than 1,500 researchers at nearly 200 institutions worldwide. The PCF has been a pioneer in the grant making process, simplifying paperwork for grantees, leaving more time for researchers to conduct needed scientific research. The PCF also advocates for greater awareness of prostate cancer and more governmental resources, resulting in a 20-fold increase in government funding for prostate cancer.
For more information about the PCF, visit www.pcf.org.
Sunday, April 26, 2009
Malarchuck
I thought that I would go ahead and follow Sheldon's post with a brief introduction and some early musings on how I got here and where I expect to go over the next twelve weeks. Possibly the best starting point is to share with you that the first day of the twelve week training plan for Vineman 70.3 (a half-ironman distance triathlon - 1.2 Mile Swim, 56 Mile Bike & 13.1 Mile Run) is a "day-off". What this tells you is that no matter whether you completed your one year racing anniversary today or are heading into you fifth year of training and competing, no one shows up tomorrow for their "day-off" not having already put in some serious mileage.This all started for me on Super Bowl Sunday in 2005 when I posted a very solid 31:00 minute flat 5K, breaking the magic 10:00 minute mile pace barrier by a single second. The pictures are ugly (I ran with a jacket tied around my waist), the time was pathetic, but the journey had begun. I completed my first triathlon later that year in Laguna Beach and managed to complete the 5K that day (after the swim and bike) in 27:33. Progress! More importantly, I had discovered a real passion for the sport of triathlon. At the time I shared my brother's distaste for running, today... I can't live without it. I love my long swims in the pool and can't wait for warmer weather (and warmer ocean temperatures) and even longer swims in the open water. I have truly become one with my bike and wish that I could take it with me on business trips as easily as I can my running shoes and speedo (yes speedo) and goggles. It is a lifestyle and it has been fully embraced. Some of the body hair barriers have not yet fallen and I will probably never swim Masters at 5:30AM, but short of that, it is a huge part of my life and I hopefully will be pushing for a qualifying spot in Kona at 70.
I too have to thank the people around me for the support that they provide. My wife Susan is my biggest fan and has been joined on the course by our dog, Hunter and recently our 16 month old daughter, Jordan. My Dad has watched me finish a number of triathlons and provides a huge amount of support and inspiration along with my Grandmother who has pulled up a lawn chair roadside on more than one occasion. My Mom, as you can tell from Sheldon's post is our rock. I have however unfortunately provided her with the dubious honor of joining me in the emergency room at the Nations Triathlon last year after crashing on the bike course and breaking my collarbone. I'm not sure that she will make it back to a triathlon anytime soon believing that I crashed because she was there. Susan will not ever miss another one believing that I crashed because she wasn't there. I'm hoping for no more crashes and seeing them all at the finish line.
This has gone on for long enough. More on goals and thoughts about the next twelve weeks later. I will also post other notes and links on inspiration along the way. For regular updates and more information on what is going on around me you can also follow me on Twitter.
Faster not older! Thanks!
The Beginning
It's Sunday evening and tomorrow marks the first day of our twelve week training program, which is supposed to prepare us to get across the finish line at Vineman 70.3. I raced in a small local sprint this morning. This race was important to me as it was my first ever triathlon this time last year. Needless to say, a year of hard training and 35 less pounds makes for a faster me.
Last year I swam 300 meters, biked 18 miles and ran 2 miles in just over 1hr 30min, a year later a knocked that time down to just under 1hr 15min. Things are looking good. I improved my bike MPH average from 16.1 to 20.7 and my run Mile/min average from8:47 to 7:37. I may be a Kenyan afterall.
I am very grateful to a lot of people in my life, who have supported my transformation. Most importantly my wife, Allison and my beautiful daughters Emma, Molly and Julia. Also, my mom who is the best support person from a distance. She worries and gets nervous enough for a small army. My brother Ryan who is an inspiration to all of us for being as crazy as he is. One day he will channel some of his will power and determination to join us for one race. I have to thank Clint more than anyone else because he got me into this mess. I am a new person and life is better because of him. I feel good, I look good and the sport of triathlon has added something very special to my life. I could not have done it without him, but if he thinks I am going to let him beat me, he is crazy. I could not end this paragraph without thanking my dad. "I hate running", but I know how much my dad loved it and so every step I take I think of him and how much he would still love to be running today. Dad, I promise we will cross the finish line at Marine Corps together even if we have to speed walk the 26.2. I will run Marine Corps for a long time to come and will continue to do my long runs on the C&O Canal because it just does not get any better.
I will post my trials and tribulations of my twelve weeks of training and hope that you can enjoy following Clint and I to the finish line. Sonoma better make sure all the barrels are full because I am going to drink some serious wine when I am done.
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