Finish Strong

I've put in many miles and many hours of training this year for this one race.  It would make no sense for me to just drop out now and not attempt to run the race (and finish the race) in November.  It's the same in any sport, why would you lead most of the laps in the beginning and then just simple drop out?  2 weeks ago I had an 18 mile run and after the run my back hurt more than normal.  Throughout my training there's always been a little pain, so I'm used to it, but this was different.  I knew something wasn't right.  After hurting for a week my coach suggested I see a physical therapist.  First, I rarely go to the doctor...let's just say, the last time I went to a doctor was when I had to get a physical before I got married (it was required and I really wanted to marry Andrea)....that was 11 years ago.  When I have to fill out paperwork for an employer and it asks 'who's your family doctor', I really should just put Dr. Oz and Dr. Phil.  Anyway, after finding out that a good friend of mine at church was a physical therapist I decided to give him a call and see what was going on.  Come to find out my SI joint was out of whack (from the intense training) which was causing my back pain.  So after a few treatments and exercise/therapy I'm feeling much better.  

How many times in life do you hit what seems to be 'road blocks' or 'road construction' that seems to really slow you down?  Any hardships?  Paul talks about this in the Bible - 2 Timothy 4:5, "But you be watchful in all things, endure afflictions, do the work of an evangelist, fulfill your ministry."  I love the last part with the word, 'fulfill'.  You must finish strong!  Starting strong is important, but finishing strong is even more important!

I read these 4 things today in a devotion:
"1. Keep your eye on what you are doing
2. Accept the hard times along with the good
3. Keep the message alive
4. Do a thorough job as God's servant"

I have 4 weeks to a race that at one point in my life seemed impossible (who knows it still might seem impossible half way through).  This will be my first Ironman and I hope not my last.  I love the triathlon sport and I love my new healthy lifestyle.  I've never felt any better.  

I keep telling myself it's only 140.6 miles in one day.  This year alone I've swam 211,000 yards, ran 660 miles, and biked 3,200 miles.  To put that bike mileage into perspective...It would be like me getting on my bike here in Athens pedaling to San Francisco, turning north and going another 7-800 miles to Seattle, Washington.  So, 140.6 miles doesn't sound too far now.  I'm sure I'll have a different story on Monday following the race.

Whatever hill you're climbing or valley you may be going through, remember (as a friend of mine says) "God's hand is a lot bigger than your circumstance".

Endure...Finish strong!


1 Month, 1 Day until Ironman Arizona 140.6 

One Year

It's now been one year since my first triathlon.  I remember thinking how hard the swim was (200 yards) and now I normally warm up in the pool 300-500 yards.  I've been training real hard for a year now as I prepare for my first Full Ironman coming up in November this year.  I've lost a little over 50 pounds and I've never felt any better.

Last week I had one of my fastest swims, 2 miles in 55 minutes.  It's amazing what consistent training and healthy eating will do!  Yesterday I had a Beast Brick workout (115 miles on the bike with a 15 minute run to follow).  This was my longest ride before the Ironman.  I have one more 100 mile ride in a couple weeks before my Ironman race.

Commitment, Determination, Consistency, Endurance...set your mind to something, keep working on it, and you will accomplish it.  I would have never dreamed I could have accomplished what I have already accomplished this past year.  I would have never known I could do it if I never got into the pool a year ago to swim that very hard 1 and 1/2 laps...

Last 2 weeks training:

Sept. 1
Sunday - 2 mile swim (55 minutes - PG)
Monday - 80 min indoor bike / 1800 yards swim
Tuesday - 2 hour run
Wednesday - 80 min indoor bike / 45 min easy swim
Thursday - 1 hour run fartleks / workout - weights
Friday - Race Simulation: 30 min swim, 4 hour ride, 1 hour run
Saturday - Rest

Sept. 8
Sunday - 1 hour run / 3600 yards swim
Monday - 80 min indoor bike / workout - weights
Tuesday - 2.5 hour run
Wednesday - 80 min indoor bike / 45 min easy swim
Thursday - 1 hour run fartleks / 1 hour swim
Friday - The Beast Brick: 115 Mile Bike / 15 min run
Saturday - Rest

2 months, 2 days til Ironman Arizona 140.6

Wet 100 Mile Ride

Yesterday was my long training day.  I woke up at 5:45 and heard rain...most people would turn the alarm off and go back to sleep (it did cross my mind).  I went ahead and got up and fixed my normal breakfast.  Coconut Flax Seed Granola w/ unsweetened almond milk, a thin whole wheat toasted bagel with peanut butter.  

I'm trying some new supplements from Hammer Nutrition which seemed to work great and I could really tell a difference yesterday with my nutrition and ride.  I always take my normal: Race Caps Supreme and Endurance Amino.  Yesterday I added to the mix, Anti-Fatigue Caps and Energy Surge.  I also took 1 Perpetuem Solid at 3 hours, 4.5 hours and 6.  Hammer Nutrition says these "minimize lean muscle tissue cannibalization" but they also have about 35-40 calories in each tablet.  It's a huge horse pill that you chew up, but the flavor is pretty good and it feels like you're eating something (I was already starving around 3 hours into the ride.  I also had 2 bottles of water with FIZZ and 1 bottle of HEED which I only drank about half. 

I started out the ride around 7am (I was waiting for a little daylight) and it was a steady rain and about 65 degrees (It was pretty cold).  I did a familiar route through Watkinsville and rode a 20 mile loop 2x which at that point I was drenched and needed to go to the bathroom. I looped around back to my house and then it started to downpour.  I ran inside, used the bathroom, through my bike shirt in the dyer and put my bike on the trainer and continued pedaling.  I pedaled for about 10 miles and then the rain let up a little so I went back outside to hopefully ride the last 50 miles.  I was feeling great and really tried to watch my nutrition especially not over doing the nutrition which in my case leads to feeling sluggish.  I remember at mile 90 feeling great and thinking only 10 miles to go, this isn't too bad.  I miscalculated coming back home so I ended up riding 104 miles total and my time was slower then I wanted but I didn't go as fast with all the rain and wet roads.  It took me about 7 hours total to ride.  Today I woke up with only my neck and shoulders sore with being in the aero position for 7 hours.  

I'm actually looking forward to doing the Beast Brick in a few weeks....120 miles with a Run to follow.

The past 2 weeks looked like this:

Sunday - 3100 yards pool, 60 min run

Monday - 80 min bike trainer, 1900 yards pool

Tuesday - 2 hour run

Wednesday - Lift weights, 1600 yard swim

Thursday - 30 min run 

Friday - Race Simulation (30 min swim, 4 hour bike, 1 hour run)

Saturday - Rest 

Sunday - 2000 yards pool, 60 min run
Monday - 80 min bike trainer, lift weights
Tuesday - 2 hour run
Wednesday - 80 min bike trainer, 1600 yard swim
Thursday - 1800 yards pool, 30 min run 
Friday - 100 mile bike ride
Saturday - Rest 

2 Months, 30 Days til IM Arizona 140.6

Run with Endurance

On Friday I rode 75 miles on the bike and Saturday was suppose to be a rest day, but I wanted to try to meet another personal goal.  I have set goals throughout my training of becoming an IRONMAN and last Saturday evening another goal was met.  My personal goals (that are achieved) give me a little boost and gives me confidence that my training is definitely working and paying off.  However when goals aren't met, I get up again and try even harder.

I ran in the Retro 5k Run here in Watkinsville on Saturday and made my mind up that I was going to try to run it under 22 minutes.  (The last 5k I ran I finished with a 24:50 time or something.)  I warmed up with about a half a mile jog with some stretching and then went to the starting line to begin the quick race.  I first noticed at the starting line about 15 high schoolers from an out-of-state track team and I knew they would be quick.  I wanted to keep up with them or at least always be able to see them in front of me.  We started the race and I gave it my all.  I never looked down at my watch I just stayed right behind the track team.  When we passed the first mile, one of the volunteers was yelling out times and he told me my time was 6:40...I was then feeling really good!  I knew I had a shot of achieving my goal if I could just keep up this pace.  I gave it my all (never caught the track team) but I crossed the finish line with an official time of 21:07 (6:49/mile pace) which put me in 2nd place in my age division and 23 out of 226 overall.

The entire race I kept my eyes on the track team in front of me and my focus was to beat my goal!  This reminded me what our Christian walk should be - Hebrews 12:1-2a says "Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us, looking unto Jesus, the author and finisher of our faith,"  Just like this race with my eyes fixed on that track team, we must run with endurance if we plan to finish well as we keep our eyes focused on Jesus.  Paul said in Philippians 3, "forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus."

This week I read some great quotes from Michael Jordan:
"If you put in the work, the results will come"

"I am better than I was yesterday, but not as good as I will be tomorrow."

"In sports you don't get what you wish for, you get what you work for."   

My training continues as Ironman Arizona gets closer.









This past week's training was:
Sunday - Pool (50 laps); Run (60 min)
Monday - Bike Trainer (75 min); Pool (2250 yards)
Tuesday - Bike Trainer (80 min); Run (1 hour 45 minutes)
Wednesday - Weight lifting, Swim (45 minutes) 
Thursday - Bike Trainer (80 min)
Friday - Outdoor Bike (5 Hours - 75 miles)
Saturday - Rest and 5K Race (21:07)

Chocolate Peanut-Butter Energy Bars

My assistant made me some great protein bars the other week and after I ate them all, I had to make some more.  I normally do not "share" recipes or even talk about it but I thought I would share this one...(please don't judge me).  I made some changes to the recipe...they are pretty stinkin' good.  Here's the adjusted recipe:

CHOCOLATE PEANUT-BUTTER ENERGY BARS
1/2 Cup Whole-Wheat Flour (w/ flax seed)
Add some Chia Seed - I guessed, around a 1/8 cup
1/2 teas. baking soda
1/2 teas. ground cinnamon
1 Cup light brown sugar
1/2 cup of chunky peanut butter
2 large eggs
2 tablespoons of coconut oil
1 teas. of pure vanilla extract
1-1/2 cups of rolled oats
3/4 cup dried cranberries
1/2 cup dry-roasted peanuts
3/4 cup of dark chocolate chips


1. Preheat oven to 350, spray a 13x9 inch baking pan with cooking spray.
2. Whisk together flour, baking soda, and cinnamon in one bowl (I added Chia Seed as well).
3. Mix together the other ingredients in another bowl, then combine both bowls.
4. Spread in the pan, bake 20-25 minutes, cool, then cut into around 24 bars.
5. Mine do not look like the picture, but were still good...

I had a great week of workouts this week:
Sunday - 1.2 Mile Swim / 90 Minute Run
Monday - 2250 yard Swim / 80 Minute indoor bike
Tuesday - Strength Training / 75 Minute indoor bike drills
Wednesday - 1000 yard swim / 1:45 Hour Run
Thursday - 80 minute indoor bike
Friday - 4.5 Hours outdoor bike ride 
Saturday - OFF

3 Months, 28 Days until Ironman Arizona 140.6

Determination

I read a great quote today, "The distance between dreams and reality is action"...that's so true, many can think about doing something like an Ironman, but it's something about a person you takes action to really make it become a reality.  It takes lots of dedication, determination and commitment to make it happen, but wow, what a payoff it will be when that day comes for me in 4 months.  To see my body physically changing for the better is one thing, but knowing what all goes into becoming an Ironman and doing it is another thing.  I had a great week of workouts and I continue to improve at all 3 sports.

Here was my workout this week:
Sunday - 1.2 Mile Swim, 90 Minutes Run
Monday - 60 Min. Run, 80 Min. Bike on trainer
Tuesday - 2250 yards Swim Drills, 80 Min. Bike on trainer
Wednesday - 60 "Fartleks" Run, 80 Min. Bike on trainer
Thursday - 90 Min. Bike on trainer (w/ one leg drills), 2500 yards Swim Drills
Friday - 4 Hour Bike Ride
Saturday - Off

Peachtree Road Race

Atlanta is the host of the largest 10k in the world...the Peachtree Road Race with 60,000 runners.  My goal in running this race was one, being a part of the race for the novelty part of it and the other was running it under 50 minutes.  It was a rainy day and oh...I decided to wake up at 3:30am and get a quick 1 hour ride on the trainer before heading to Atlanta...it was still very humid and sticky with all the rain.  I ran hard and weaved in and out of all kinds of people through the entire race.  It was up and down with hills, but not too bad.  I finished the race in 48:34 with a race pace of 7:44/mile.  I was very pleased with my results.  I plan to run again next year.


Training Schedule this week:

Monday - 2250 yard swim (WU: 200 swim; drills= 200 fist; 200 catch ups; 200 finger tip drag; 200 swim, Main: 250 yds regular; 250 yds 30 sec faster; 250 yds regular; 250 yds 30 sec faster CD: 250 easy) // Indoor trainer - 80 minutes
Tuesday - Indoor trainer - 80 minutes // 60 minute run
Wednesday - 2250 yard swim drills // 1 leg interval training, 60 min. on bike
Thursday - 1 hour trainer (added) // 10k race
Friday - 3 hour bike (10 min in Zone 4-Hard, 2 min recovery, repeat)
Saturday - Rest