A Letter to Team in Training

The below is a letter I wrote for my coach to share with all of the new Team in Training members that he will be coaching this season here in the North Dallas Chapter of Team in Training.



NO PAIN NO GAIN!!! We've all heard that statment before right? Well its not true at all, and let me tell you why. As you sit here today wondering what you got yourself into and how you are going to complete a triathlon in a few short months of training. Well its pretty simple. Your going to put one foot in front of the other and keep your eyes glued on your heart rate monitor. I have been a runner for over 3 years. I only recently started training with a Heart rate monitor in about August of 2008. I knew the principles behind HR training but never really had a desire to put them to practice. Until I would begin my Ironman training. I wish I wouldn't have waited. Up until November I was purely using the heart rate monitor (HRM) and recording my data on all my workouts. I knew at the time I was not utilizing the HRM to its full potential. But the data I was recording would be my future measuring stick and my pot of gold at the end of the rainbow if you will to gauge all of my success'.

Currently Todd Codish is my coach for my first Ironman distance race. As Todd has already explained to you he believes in HR training, and wants you all to believe in it too. Well I am here to tell you my story and why you should believe. Before my training for my Ironman began, I went to have a metabolic test completed with Todd. The purpose of this was to give me 4 HR zones in which I would train to achieve my goals of completeing an Ironman. This test was completed in November, from this testing I walked away with my new HR zones to train with. I would take these heart rate zones and apply them to the marathon training I would be doing over the next 4 months. I am currently about to run in my 2nd Marathon and have spent the past 4 months training solely by heart rate. You may ask yourself what does this mean? Well to keep it simple, you are training your body to use fat as the main source of fuel for excercise, since in all of us there is an endless supply of fat. I would begin to teach my body how to better utilize its fat storage in lieu of the carb or glucose storage. I have been teaching my body to use fat as its fuel by running all of my training runs for this marathon with a HR between 150 - 160. I never let my heart rate go over 160 BPM. No matter how good I feel at that time, or how fast I want to go, sometimes this means I have to stop and walk.

From this day forward if you want to be a successful endurance athlete, quit worrying about your average speed on the bike or your pace per mile on the run and start focusing on your heart rate. Before begining my training with my HRM, I knew the basic priciniple of what was supposed to happen, that is my pace per mile would go down while my heart rate stayed the same. This is in essence your efficiency rating. Well I am here today to say I am really amazed by the results. In the first 2 months there were many days where I felt like I could go much faster and in the past I would have picked up the pace, but I stuck to Todd's plan. Like he always says, know the plan -- work the plan. I also didn't mind that I didn't really have to push myself anymore either. There was less pounding on my body too. For example I would be on a 15 miler and felt great at like mile 7 and wanted to pick up the pace but instead my HR was saying no, I would be forced to walk and let my HR come down below 160 bpm. This is tough to do but its worth it. On a few runs my pace was in the 9:00 per mile, but my average heart rate was below 160. With time, my pace per mile began to drop, and my HR stayed the same. This got me excited. The results speak for themselves. A week ago I ran 10 miles with an average heart rate of 150 bpm at a pace of 7:36 per mile. My normal easy runs of 5 - 8 miles I started out running at a 9 min mile pace to keep my HR below 160, and now after 4 months I am amazed to say my runs of 5 - 8 miles are in the 7:30 - 7:45 / mile pace with an average heart rate that is never above 160 and most of the time around an avg of 150.

So to make a long story short, I taught my body how to become more efficient. What does this mean and what did this do for me? Well when I get off that bike after 112 miles in the Wisconsin Dairyland, my body will not have to work nearly as hard to hold an 8:45 pace for 26.2, in fact it may even feel pretty easy after doing my heart rate training for some 9 months.

All I have to say to each and everyone of you is good luck, listen to Todd, he knows what he is talking about and will take you to the finish line and be there waiting for you too.

Another notch in the belt

Our country and the world are undergoing immense change and there is much uncertainty about the future ahead. While it may seem naive and stupid to say, to me nothing has changed. I am still employed. I have a great family and friends. I work with good people who want to make a difference. Despite the aura of uncertainty in the US economic market and world market my life has been static. There are times, now, and in the past where things don't always go as you would like but due to the family, friends, and my job all is okay. To many right now one of the legs of that tripod of life is missing. I am fortunate that my tripod is still standing. Without all of those people involved in my life I would not have been able to achieve all that I have today. My colleague's at work are understanding of my training, my family and friends are always supportive. What I am getting at is that I am creating my Triathlon Team. All of these people are on my team, and I am always open to accepting anyone else who wants to be on my team.

I read another blog post (Click Here) of a person who I read weekly Gordon Byrn and it made me realize that despite triathlon being an individual sport, where only your legs, arms, and heart can get you to the finish line, if it wasn't for the support from all those around you, your goals would could possibly not be attained. I appreciate the support I get from all of my family, co-workers and friends. I am happy to have this blog as an outlet to tell everyone this. Thanks.

So lets get 2009 started. My first week of training went well. I am pleased with the format and looking forward to many more weekends. I also just signed up for another Half Ironman race. It is April 5th in Galveston, Texas. Its call the Lonestar Half Ironman. I did this race last year too. It was my first Half Ironman race.This race is important to me because I am a big believer in local economies and buying local when possible, etc. etc. Recently as you know Galveston was hit by a devastating hurricane. Hurricane Ike was a brutal storm to Texas. The local economy and business were decimated. A triathlon was scheduled before the hurricane and is still on despite the damage. Its important because of the economic impact it will have in Galveston. There will be close to some 2000 plus people traveling to the area, dining, and using lodging. Myself included. This will be a much needed revenue boost for the economy and a positive thing for Galveston. I am glad to be a part of it.

So I will continue to train for Wisconsin and simply use this race as fun training day!!!

Its time to go fast

Well its done. I bought my new bike. I got a 2009 Cervelo P2C, with ultegra groupo on it. Pretty pleased. I rode both that bike and the specialized transition comp and as soon as I got off the transition and onto the P2C I knew the P2 was for me. I also bought all the goodies too:

• Aero Tail Drink holders
  
• Bottle Cages
  
• New Aero Helmet
  
• New Pedals
  
• An Extra Cassette for my Race Wheels
  
• Soon to be buying the 2009 Flash Point FP60's
  
• New wireless computer for my bike
  
• New bike pump because my old one broke
  
• New lenses for my riding glasses because I horribly scratched but protected myself on my existing pair.

In other news I began my first week of IRONMAN (IM) training with my coach. I am currently training for the Austin Marathon on 2/15/09.  This will be my second marathon. My IM coach has incorporated this into the beginning weeks of my training. My coaches name is Todd Codish. See his bio. He is a good friend and awesome coach to work with. I have known him for a year and had the opportunity to work with him during my first Half Ironman with Team In Training. I believe the science behind his coaching methods and believe in him 100% . I know he will take me to the finish line in Madison. Without him and his help, I would be learning more from all of my mistakes along the way instead of letting him teach me from his vast wisdom and experience.  He will give me weekly workouts and I give him weekly feed back after I complete the workouts and ask questions anytime I need to and he helps out a great deal.  So from time to time over the next 9 months or so I guess I'll upload my training schedule so people can check it out. I need to figure out the best way to post an excel spreadsheet too??? Any suggestions please reply or comment. I am really excited about the next 9 months, but for right now I really only have 2 more long runs left before the marathon. I have an 18 miler this weekend then a 21 miler next and after that my taper begins. I am starting to get excited for my marathon. I can't wait to experience it again. After training for this race a second time it has really started to grow on me and I have enjoyed it more this year than last. I think going forward I will do at least one marathon a year if not multiple. Anyways here we go on the beginning of a new year and a new year of goals to met.

Now for some pictures of the bike:

The story book of life.....

Our lives unfold before us like a map in our lap on a long road trip. Always turning, rotating, and every guessing which way is NORTH. It is this endless questioning that keeps us afloat in this turbulent sea that is life. We all know someone in our life that has had an impact upon where we are today. Whether these people are friends, teachers, or co-workers. We all unknowingly impact each others lives every day. Sometimes we impact or have a certain effect on another that may go unnoticed by the one that it is actually affecting. Feelings for others may ebb and flow as the tides of the pacific ocean. But what is important is that unlike the sand that is washed away by the crashing waves, that we as friends and family let the truth of our hearts and minds be known to those that matter. Where this is all going is that it is important to speak your feelings and let them be known.  

SHIT HAPPENS!!!!!

I just felt like saying that, because its true.  Life is short and its important to be honest to ourselves first and foremost, but also honest to all those around you. Speak your mind and don't be scarred. If you are as weird as me, then you probably talk to yourself on a regular basis. Its time to quit talking out loud and begin to start speaking to other. The worst that can happen is that you scare others around you and whats the harm in that??? Living your life to the fullest means you don't always get what you want. because the best part of life is overcoming or experiencing something that you can not replicate.

Upon closing this post, its time we all examine where we are at and where we are going. Take a deep look and make sure its what you want!!!!!

Parting Ways

So it wasn't too long ago that I moved to Texas. I moved here on a sultry summer day in August of 2007. I had a whole two weeks off of work before I began the rest of my adult life. These two weeks were very interesting. Moving to a new city is always a challenge, especially when you don't know anyone. I mean anyone. The only person I knew was my ex-girlfriend, who was part of the reason why I moved here. Needless to say we were exactly dating when I moved here, but that is besides the point. I made a decision as an adult and decided to stick with it and see where it took me. Making this decision was easy at first. However after I broke up with my girlfriend, I can't say that I didn't question the decision I had made.

Overwhelming, small, unknown, and intense are the words that come to mind when I think about the first few weeks here in Dallas. I was a 23 year kid/man living for the first time in a city where I knew no one. I went to college in a different city, but prior to moving I knew a few people. When I moved to Dallas, I knew no one. I moved to this city with nothing more than the clothes in my closet, my bike, my running shoes, and my goggles. I had no furniture, bed, or anything what so ever. I was busy the first few weeks, fitting out my bedroom, living room, and kitchen with all the appropriate accouterments that a 23 year should have living in a big city. I for once was able to make things the way I wanted them.

Every day I rose and had tons of stuff to do. I always managed to squeeze in a run, swim, or a bike ride at some point. Despite the many tasks I even had time to sit by the pool every day too, have a beer or 2 or 10. This is where I first met some great people. One hot Saturday afternoon, after running in the morning obviously, I was sitting poolside with a beer and a book. Oh just saying that makes me want to be on vacation. Poolside with a beer and a book, say it with me: "Beer and a Book". Back to the story. I am very skeptical person and can sometimes judge too quickly. As I am reading, I hear the all too familiar gate crashing and latch catching. This noise was synonymous with a new guest in the pool area. My eyes peak up from my Jimmy Buffett novel and I peer through my dark sunglasses at 3 lovely young ladies with a cooler and a Jam Box. They looked ready to party. I thought to myself, what do we have here.

When you move to a big a city where you don't know anyone, you can't be shy or reclusive. You just have to throw it all out there and see what happens. These 3 girls obviously saw me as well. They promptly asked me if I wanted to play drinking games with them. I am sure I responded with something along the lines "Does the Pope wear a white hat?" 

The lab relay race / chugging contest drinking games gave way to the beginning of a wonderful friendship with Audrey, Yvette, and Andrea They would soon become my closest friends in Dallas. Audrey and Yvette lived together and Andrea lived with her fiance Mike. Whenever I didn't have anything to do I would call those girls and see what they were up too. I viewed them as such good friends I even flew to California for Andrea and Mike's wedding. I soon met all of their friends from college and everyone was always so welcoming and friendly. So many times when you meet new people they can be arrogant and not friendly. These folks weren't like that at all. Audrey and all of her friends soon made Dallas feel like a small place.

I soon grew a real close relationship with Audrey and Yvette. They were almost always together. We all shared stories about our past and were around for each other through some important points in each others lives. I won't share some of the things that happened in these girls lives but I will share some of my stories. For me one of the most meaningful things that Audrey and Yvette did for me was to come with me to Austin, Texas when I ran my first marathon. For anyone who reads this blog, you know I run a bunch and do triathlons. Anyways, I told these girls about it and they organized and group and next thing you know we were leaving town on Friday afternoon.

The entire trip was a blast. I achieved that day something I used to think was never possible. I ran 26.2 miles. It was the biggest accomplishment of my life at that point. I was ecstatic to have some close friends cheering me on at mile 20 of the race and then waiting for me at the finish line. It is really something special when you know people are waiting for you at the finish line of a long race. Its motivation to finish. It was really special for me to have someone else to share this moment with. I have done so many races where I am alone in a different city and I feel great for finishing and all the hard work pays off, but its different when you can share it with close friends who have seen the effort you put forth. 

No matter how long I continue to run, or do triathlons, I will always remember finishing my first marathon. I will never forget the weekend that surrounded that race and the long car ride home, in which Audrey drove my car because I couldn't move my legs. 

I write this post with great despondency, for as of last weekend Audrey has moved back to her home to go back to school. Its great for her to be going back to school to pursue a passion of hers, but its sad to see one of my closest friends leave. I will never forget Audrey. We shared many great times together. She will always have a special place in my life and I hope that I get to see her again soon. 

Cheers Audrey, I'll miss seeing you!

A smoking gun

Cigarettes

cigarette (French "small cigar", from cigar + -ette) is a product consumed through smoking and manufactured out of cured and finely cut tobacco leaves and reconstituted tobacco, often combined with other additives,[1] then rolled or stuffed into a paper-wrapped cylinder (generally less than 120 mm in length and 10 mm in diameter). The cigarette is ignited at one end and allowed to smoulder for the purpose of inhalation of its smoke from the other (usually filtered) end, which is inserted in the mouth.

That description, as taken from Wikipedia, is what I used to smoke. I smoked cigarettes. It may seem hard to imagine, but I did. I think I smoked a cigarette for the first time when I was in the 6th grade. I was busted smoking cigarettes with some folks at my Junior High when I was in the 7th grade. I smoked all thru high school and for 4 years in College. When I began to run to loose weight this running slowly turned into a hobby. The summer of 2006, I ran my first 5k race. It was a time of 24:24. I was very pleased. This race helped to spur me to all of the things I have done today and will do in the future.  It was that summer that I really began to get serious with my running. I was to the point where I would run between 15 - 20 miles per week. I talked with a few people about running a half marathon and they encouraged me to do it. The individuals name Fernando Rodriguez a co-worker of mine at Turner Universal in Nashville, encouraged me to do so. He indicated that I was already running enough each week to be ready for one. 

That summer I lived in an apartment with two of my Fraternity Brothers in Nashville. Every weekend we would go out party and drink at the bars. Every weekend I would end up buying a pack of cigarettes at the bar smoking them while I was drunk and waking up in the morning and feeling absolutely horrible. I couldn't breathe, smelled like smoke, and had horrible taste in my mouth. The thing was I wouldn't smoke at all during the week ever. It disgusted me to smell it, or touch them, but yet my drunkenness would take over at a bar and I would end up buying a pack smoking some and having the rest left over.

I was sick and tired of it. I decided one night sight on seen while in Chicago, visiting my friends from high school to quit smoking forever and dedicate myself to my running. This is when it happened. No more cigarettes for me from that point on.

When I look at major things that I have done that have impacted my life, quitting smoking was and is possibly the best thing I have ever done. Cigarettes are a horrible thing and do nothing for you but slowly kill you. I don't like to preach to others about not smoking, because it's their decision to smoke. I quit when I was ready and when I felt the need to quit. Ever since then my life has been better. It was easy to do, every time for like the next year I would be in a bar drinking, because that's the only time I ever wanted a cigarette was when I was drunk, I would simply remind myself that I was a runner (not yet a triathlete). How many people in the running community smoke cigarettes? ZERO, hopefully. If were to cave and smoke a cigarette, I would be a hypocrite, because of all the benefits that I got from running and preached about, would be washed away by the cigarette. So its been over 2 years since a cigarette has touched my lips, and not a day goes by where I don't think about how I am so happy that I quit smoking. Like I said before it was one of the best things I have ever done in my entire life. 

The reason for this post was something recently happened here in Dallas that I am very ecstatic about. They Dallas City Council banned smoking in all bars and establishments. This is great, because it will not only help the health of all people, but many people won't be lured into smoking. I am so happy about the smoking ban and can't wait to go out to a bar and not smell like smoke when I come home.

Looking Back

So today I was reviewing my splits from my PR half marathon race last year at the Dallas White Rock Half Marathon. I ran a personal best of 1:33:33. That equates to an average pace of 7:08 per mile. I however didn't run 7:08 per mile. I did what is called negative splitting. The first 5 miles were in 7:36 pace, after 8 mile marker my pace was at 7:19. Then for the next 5.1 miles I ran at a pace to get me to 7:08 per mile. This morning I had a tempo run on my schedule. I ran 5.5 miles at a 7:19 average pace. I again ran negative splits on this run. I had an average HR of 163 and a peak of 188. It is amazing what the body can do. Every race I have ever done and set a PR I have had negative splits. It can be hard to control yourself and not tear out of the starting blocks but once you have mastered this you can begin to set PR's. I still think my time for that half marathon is outstanding, and I probably won't be breaking it any time soon. Unless that is my goal for the season.

On another note, I attended my first Hot Yoga class on Tuesday evening and plan to attend another one tonight. It was invigorating. The classroom temperature is set to 98.6 degrees with 60% humidity. The class is 90 minutes long. I was drenched in sweat after the class. I like the class format a lot better than my Yoga DVD's too. Its not cheap but I think after the introductory period is up I will be a regular and sign up for the unlimited classes per month. It costs $109.00, but will be worth its weight in gold in terms of increasing my flexibility and heat acclimatization. One of my beliefs about flexibility is that it is AS important as the actual training. For example, you could have the strongest heart, legs, arms, but what good are they if you can move them through a full range of motion. If you are trying to race in endurance sports and can't touch your feet without bending your legs..... you should skip a workout and do some Yoga. In my honest opinion, running one less day and doing yoga will make you a better runner hands down. Have a good day everyone.