Why I do the Ironman...

I was probably just trying to keep myself amused while running today because I am pretty bored with my route although it is a BEAUTIFUL day here in Portland. Cool and dry, not something we get very often in these winter months.

My thoughts meandered to Why do I do Ironman triathlons? Surely there are other things to do that are challenging so why this?

Well that's a good question. First, I am someone who likes to be challenged and I love being able to throw mind, body and soul into something. That is probably the definition of training for an Ironman, it does take mind, body and soul to keep your focus and motivation for that long of a time, not just the long workouts but the day after day grind of training.

Secondly, I do Ironman triathlons because there is nothing like that feeling of finishing knowing that I just finished something I thought I never would be able to do. It is an incredible feeling.

Thirdly, I do Ironmans because it fits me. The psychological make up of an Ironman fits me, the devotion/passion for at least 2 of the 3 sports fits me and it fits my life. I am not able, nor willing, to take several months off from my family and work and do something like hike the Pacific Crest Trail or hike the Wonderland Trail around Mt. Rainer. They are both things I have always thought about but the reality is I'm not willing to make that sacrifice to do those things. So Ironman it is. It is repetitive, habit forming and addictive. I can fit it into my life around family and work. (Not to say that those don't suffer at times but it is reciprocal. My training suffers because of family and work as well so it's all a give and take.)

Lastly, I do Ironmans because I can. I have overcome my fears and my self-doubt. It is my declaration to myself that I am strong and proud of who I am.

Training 12/12/06

Swim: 1:30 Set of 200's pace of 1:35
Bike: 1:30 Commute
Run: :45
TKD: 1:00

Training 12/1

Today I'm leaving work early to head up to my mom's for our annual Christmas Baking Extravaganza.

Bike: 1:30

Training 11/30

Swim: 1:30
Bike: 1:30
Strength: 45
Run: 20
TKD: 60

Training 11/29/06

I'm going to try to record my workouts for at least a week. It's not very interesting but is an indicator of the training I am doing and whether it is effective or if I'm just burning calories.

AM: Run 7 miles
Afternoon: Swim lesson with Laurie Kilbourn
PM: Run/Swim Clinic with Eric Roche

The Importance of Rest

Today it hit me how important rest is when training. I am well rested today for the first time in probably many weeks as I have averaged about 17 - 21 hours of training for the past two or so months. It has become such a routine for me that it is hard to not train sometimes. When I take a day off I feel like I'm being lazy.

Because my family was in town for Thanksgiving I didn't have my usual routine to fall back on because my schedule was interupted with other priorities (like spending time with my niece and nephew!) :) So Thursday I did a longer run (75 minutes) and Saturday I did a "run" with my niece and nephew on their bikes and then pulled them to OMSI in the buggie. Friday and Sunday were busy but no "training". Monday it was icy so I did ride and I was too tired from not being able to sleep that I couldn't motivate myself to get to the gym to run. (Plus I didn't want to walk in the cold.)

Today I swam, ran and lifted. Tonight I go to TKD. I felt great swimming. I felt like the quality was much higher than it usually is. Same with my run and strength training session. I ran faster than I have in awhile with little effort. My swim this morning felt good. I felt smooth and it wasn't a struggle to maintain form.

So maybe I need to rest more and train less.... I don't think I put myself into a peaking scenario I just think that I typically go into a training session tired. That is the norm for me. I rarely feel like I have fresh legs. I rarely go out and don't have something that hurts me from the previous days workouts.

I think I need to find a balance. Not sure what that looks like at this point but I have time right now to experiment with it. The focus is to build fitness not maintain fitness and that is what I feel like I'm doing right now and that I am on the verge of potential injury.

Swimming

Last night I swam and worked on the drills Laurie gave me. I was a bit frustrated because I wasn't feeling that feeling that I was doing it right.... the whoosh!

But this morning during workout I definitely felt it. I focused on extending my arm straight out in front and not over extending. I am definitely stronger on one side than the other. I breathe much more smoothly on my left side than my right which I think is ironic.

I was able to cut my strokes down to 15 strokes per length with this technique while keeping a good rhythm. This definitely keeps me on my side more whereas over-extending keeps me more on my stomach.

Power Cranks

I saw this today while riding in this morning. Very interesting concept. The guy I talked to certainly seemed to have mastered the pedal stroke.

He was using something called power cranks. I noticed it at a stop light where he had both feet on the pedals but they were both at the bottom of the stroke. So I pulled up along side him and talked to him about it.

He said the first time he used them he was exhausted after 30 minutes of riding.

The concept is that each legs works inpendently of the other. They can work at whatever angle you want so you are always doing single legged drills.

Power Cranks

Swimming Lessons

Yesterday I had my first swimming lesson with Laurie. It was great. I really think that the best training device in swimming is a coach and I have swam without a coach for SO long that I am sure I could use a trained set of eyes watching me.

So Cate and I went for our swimming lesson. It was interesting because Cate and I are definitely in two different places in regards to swimming but no worries Laurie handled it beautifully.

I got several drills that I will try to explain accurately to work on my body position. The biggest thing for me to get my hips up more, which means looking down more and not bob my head all over the place. The other thing that really helped is she kept focusing on a "solid core" and engaging my abdominal muscles.

Drills:
Kicking on side in sweet spot with abs engaged
1 stroke switch alternating sides in sweet spot keeping eyes focused downward and not lifting head. Focus on keeping head in alignment with rest of body.
3 stroke switch alternating sides in sweet spot. Keep eyes focused downward and not lifting head. Keep head in alignment with rest of body.
Hand position: Keep lead hand out front until you engaged your abs to roll to the other side. It is a whoosh, whoosh feeling.

Then today at practice I did these drills alot. They are exhausting. It was not an easy workout. But by the end of the workout I felt like my hips were lifted up higher (except when I got tired) and that I was extending well but not over extending my front hand and that I wasn't pulling too soon and pressing down in order to lift my head. I didn't count my strokes but I would guess that they were way down.

I could definitely feel how much less drag this caused but it was tiring. I am guessing my endurance will increase over time.

Aqua Bike

Today was truly and Aqua-Bike day! I needed a paddle occasionally to get through some of the puddles! I should have just slapped some Chami-Butter on my tush and called it good! Clothes were optional today.

I went to the Indigo Girls concert last night. Boy! They sure make me feel good. There's something about the fact that Cate and I got together at the same time we discovered the Indigo Girls. It's as if we have grown up with them.

It's interesting looking back at that time and seeing the path I took to get to where I am today. It's kind of nice to look back and not feel regret about the choices I have made in my life.

So here's the thought for today.... Does commuting count toward training?

Too much sugar or PMS???

Geez!!!! Yesterday was rough! I don't know if I had too much refined sugar or if I am just PMSing!

By the end of yesterday everything was a personal attack. The fact that TKD was cancelled had me in tears.

I did eat more sugar than usual yesterday as it was Halloween and it was around me all day long. That may have had something to do with it. Or maybe I'm just getting around my period. Who knows! But crying out loud. Give me a break.

So today I have armored myself with a different attitude. At least I'm trying. I'm putting a positive spin on everything. So we'll see how that works. Change your mindset and you'll change your mood right?

Ricky and Dick Hoyt: Heroes

I ran across this today. After reading the article view the video at http://www.youtube.com/watch?v=f4B-r8KJhlE


[From Sports Illustrated, By Rick Reilly]

I try to be a good father. Give my kids mulligans. Work nights to pay For their text messaging. Take them to swimsuit shoots.
But compared with Dick Hoyt, I suck.
Eighty-five times he’s pushed his disabled son, Rick, 26.2 miles in Marathons. Eight times he’s not only pushed him 26.2 miles in a Wheelchair but also towed him 2.4 miles in a dinghy while swimming and Pedaled him 112 miles in a seat on the handlebars–all in the same day.
Dick’s also pulled him cross-country skiing, taken him on his back Mountain climbing and once hauled him across the U.S. On a bike. Makes Taking your son bowling look a little lame, right?
And what has Rick done for his father? Not much–except save his life.
This love story began in Winchester , Mass. , 43 years ago, when Rick Was strangled by the umbilical cord during birth, leaving him Brain-damaged and unable to control his limbs.
“He’ll be a vegetable the rest of his life;'’ Dick says doctors told him And his wife, Judy, when Rick was nine months old. “Put him in an Institution.'’
But the Hoyts weren’t buying it. They noticed the way Rick’s eyes Followed them around the room. When Rick was 11 they took him to the Engineering department at Tufts University and asked if there was Anything to help the boy communicate. “No way,'’ Dick says he was told. “There’s nothing going on in his brain.'’
“Tell him a joke,'’ Dick countered. They did. Rick laughed. Turns out a Lot was going on in his brain. Rigged up with a computer that allowed Him to control the cursor by touching a switch with the side of his Head, Rick was finally able to communicate. First words? “Go Bruins!'’ And after a high school classmate was paralyzed in an accident and the School organized a charity run for him, Rick pecked out, “Dad, I want To do that.'’
Yeah, right. How was Dick, a self-described “porker'’ who never ran More than a mile at a time, going to push his son five miles? Still, he Tried. “Then it was me who was handicapped,'’ Dick says. “I was sore For two weeks.'’
That day changed Rick’s life. “Dad,'’ he typed, “when we were running, It felt like I wasn’t disabled anymore!'’
And that sentence changed Dick’s life. He became obsessed with giving Rick that feeling as often as he could. He got into such hard-belly Shape that he and Rick were ready to try the 1979 Boston Marathon.
“No way,'’ Dick was told by a race official. The Hoyts weren’t quite a Single runner, and they weren’t quite a wheelchair competitor. For a few Years Dick and Rick just joined the massive field and ran anyway, then They found a way to get into the race Officially: In 1983 they ran another marathon so fast they made the Qualifying time for Boston the following year.
Then somebody said, “Hey, Dick, why not a triathlon?'’
How’s a guy who never learned to swim and hadn’t ridden a bike since he Was six going to haul his 110-pound kid through a triathlon? Still, Dick Tried.
Now they’ve done 212 triathlons, including four grueling 15-hour Ironmans in Hawaii . It must be a buzzkill to be a 25-year-old stud Getting passed by an old guy towing a grown man in a dinghy, don’t you Think?
Hey, Dick, why not see how you’d do on your own? “No way,'’ he says. Dick does it purely for “the awesome feeling'’ he gets seeing Rick with A cantaloupe smile as they run, swim and ride together.
This year, at ages 65 and 43, Dick and Rick finished their 24th Boston Marathon, in 5,083rd place out of more than 20,000 starters. Their best Time? Two hours, 40 minutes in 1992–only 35 minutes off the world Record, which, in case you don’t keep track of these things, happens to Be held by a guy who was not pushing another man in a wheelchair at the Time.
“No question about it,'’ Rick types. “My dad is the Father of the Century.'’
And Dick got something else out of all this too. Two years ago he had a Mild heart attack during a race. Doctors found that one of his arteries Was 95% clogged. “If you hadn’t been in such great shape,'’ One doctor told him, “you probably would’ve died 15 years ago.'’ So, in a way, Dick and Rick saved each other’s life.
Rick, who has his own apartment (he gets home care) and works in Boston, and Dick, retired from the military and living in Holland, Mass. , always find ways to be together. They give speeches around the country and compete in some backbreaking race every weekend, including this Father’s Day.
That night, Rick will buy his dad dinner, but the thing he really wants to give him is a gift he can never buy.
“The thing I’d most like,'’ Rick types, “is that my dad sit in the chair and I push him once.'’

Favorite Quote

My favorite all time quote for race day is by Gordo Byrn from one of his training camp posts pre-Kona 2005.

Make peace with yourself, head out there and enjoy the day. A quiet mind creates quiet power and that is the key to putting together a good race. You finishing position is the least important aspect of your race. Stay calm. Be strong. Race with honour.

Here is an article on the qualities needed when racing especially when doing an Ironman race.

http://www.runnersweb.com/running/news/rw_news_20061026_THS_Head_Right.html

Why do you tri?

Here is a good article on what got people into triathlon... My story coming soon!

http://active.com/story.cfm?story_id=13561&sidebar=26&category=triathlon

Workout schedule for this week

I am working on running this week. My goal is to run 4 times this week. My goal is to run at very low intensity and just work on building a base so I am literally running slower than 12 minute miles right now. I'm trying to be OK with that but its hard.

Good news is that I am back into weight loss mode. I am hoping to have lost 10 pounds by Thanksgiving.

Monday: 90 min Bike, 75 min run
Tuesday: 90 min Bike, 90 min Swim, 20 min Run, 45 Strength, 45 TaeKwonDo
Wednesday: 90 min Bike, 45 min Swim, 50 min Run
Thursday: 90 min Bike, 90 min Swim, 20 min Run, 45 Strength, 45 TaeKwonDo
Friday: 90 min Bike, 45 min run
Saturday: 180 min Bike

My oth goal is to get back into the swing of strength training and working it back into my routine.

Ugh!!! Strength Training

Today I did my first strength training session in almost a year!

I did a 20 minute warm up on the treadmill and then did the following:
Lunges
Shoulders
Triceps
Lat Pull downs
Standing shoulder press
Upright row
Leg press
Leg extensions
Leg curls

Lactate Training

I listened to a podcast the other day from a trainer at Peak Performance. It made alot of sense. You can hear it at: http://switchpod.com/playing.php?action=view&id=9145&ftp=yes&fuser=gymskinz&puser=

The jist of it was that as an IM athlete you need to train your zone 1 to be higher and to train so that you can exercise at your lactate threshold longer. She made a good argument that for endurance athletes we spend too much time training in our Zone 2. During base the time is to focus on increasing you ability to go longer and faster in zone 1 and increase the time you can spend at your lactate threshold.

So today I ran. SLOWLY!!!! I ran slow enough that my HR never went over 144 beats per minute. I had to slow all the way down to 4.6 mph to stay under that but I tell you what I could have stayed there all day long.

I did have caffeine that morning which may have affected my HR upwards but my HR just standing was only 54 so it shouldn't have been that big of a factor.

I plan on looking into this more extensively over the next few days/week.

Training Plan

Last night I started working on my training plan.

I have the spreadsheet set up and I thought I would try to do 800 hours of training this year. In the past years I have set my schedule to do 750. It's going to be a stretch a couple weeks but I have already worked out some flexibility in my schedule with Danny.

I have the next two weeks as recovery then I have 15 weeks of technique focus. 4 weeks of prep and then I start my base period. I have 4 X 4 weeks of base 2 X 4 weeks of Build and 2 X 1 week peak and 1 race week.

I want to find a 1/2 marathon around end of January beginning of February and I'll probably do the PC 1/2 IM as a training race as well.

I'm excited but also a little overwhelmed. Adding TKD into my life has actually been a fairly substantial commitment. I'll probably have to ease back on that when I really start training. It's also the most potential for injury as well.

Black Diamond 1/2 Ironman

OVERALL TIME	DIV Place
6:50:15	1

Leg	Time	Place	Overall Place
Swim	38:51	124	124
T1	5:05
Bike	3:27:33	129
T2	2:59
Run	2:35:46	173

Black Diamond 1/2 Ironman Results

Pre-Race Breakfast

• 4 pieces cornbread w/ honey & butter
• 1 GU

Swim: 38:51 (155 Avg, 162 Max)

Steady swim.

I seem to find myself alone alot when they do wave starts split by men and women. I find myself swimming out there by myself by the time we get about 1/3 of the way through. This was a small tri, only 70 women or so. I think I'm too slow for the FAST swimmers and too fast for the slow swimmers. When men are in the same wave the slower men are usually about my speed which helps.

The swim went well overall. I thought I was going faster than what my time indicates. I thought I would be out in about 35 minutes but then you just never know with the swim. It has certainly given me incentive to work on my swim during the off season.

T1 5:05 (174 Max, 151 Avg)

Coming out of the swim into T1 I found myself really light headed. I had water in my ears that I didn't get out until 5 miles into the run. I think it through my off. I had to sit down to get my shoes and socks on.

Bike: 3:27 (169 Max, 150 Avg)

What a beautiful bike course! It was a beautiful day. Couldn't beat it! I think I was ready to hammer. I was trying to keep up with a IronHead woman at the beginning but everytime I looked at my watch I found that my HR wasn't coming down. It sat

T2: 2:59 (138 Avg, 157 Max)

Run: 2:35:46

Mile	Time	Avg HR	Max HR	Notes
1	10:56	155	164	Hard to start running.
2	11:13	157	165	Private road very rocky. Didn't like it at all. Lots of puddles to run around.
3	10:35	156	167	Settled in. Feeling much better now.
4	12:58	150	167	Bathroom Break. Felt MUCH better after break.
5	11:16	157	165	Gradual uphill mile. Getting tired. Trying to convince myself I was running to work.
6	12:32	158	165	Big uphill. Walked but was moving as fast as those running.
7	10:16	157	168	Downhill and getting into a groove.
8	10:55	158	178	Still feeling pretty good but getting tired.
9	12:04	153	165	Tired but still going. Walking up steep hills.
10	11:43	152	169	Need to stop at bathroom.
11	14:20	148	?203	Bathroom break. Well deserved. Hoping to feel better.
12	11:55	152		Gravel road. I hate that road.
13				Officially tired. Having a hard time keeping going. It's on a trail and I want to walk. Stomach is very upset and has nothing in it. My reserves are officially tapped.

Race: Black Diamond 1/2 Ironman

This weekend I do the Black Diamond 1/2 Ironman. I decided to do this event about a month ago when I felt like I needed a race to train for.

I am a little nervous about the race because I haven't really prepped for the race in that I haven't done any rehearsals workouts. I think I'll be fine. I know the last 1/2 of the run will be difficult as it always is.

Limiters in Off Season

A good article by Crucible Fitness.

http://www.cruciblefitness.com/etips/LimiterSeason.htm

I have not been very good about updating this blog.

Workout 9/11 - 9/15

This week has been very light because of my back:

Monday: 9/11
Ride 1:30

Tuesday: 9/12
Ride 1:30

Wednesday: 9/13
Nothing

Thursday: 9/14
Swim: 1:30
Bike: 1:30
TKD: 1:00

Friday: 9/15
Bike: 2:00
TKD: 1:00

I love my massage therapist

Had a massage this morning. I feel much better. I feel like I can move again and that 1 leg isn't 2 inches shorter than the other. I have another appt on Saturday.

Once she got through some of the initial tightness she seemed to have found the source in what she called the QL... Something lumbar.

Lower Back Exercises

Here is a section from the Sports Injury Bulletin. See entire article at http://www.sportsinjurybulletin.com/archive/1090-lower-back-spams.htm

Basic exercises to prevent back spasms

Basic, traditional, back-spasm-preventing and back-strengthening exercises include the following (make sure you warm up by walking, jogging, or cycling easily for 10 minutes or so before you begin the drills):

• (1) Knee Raises (for lower back flexibility). Lie on your back with your legs extended, and then bring your left knee toward your chest and grasp it. Pull the left knee as close to your chest as pain permits, and hold for about 10 to 15 seconds, letting your hamstrings, bum, and lower back muscles 'unkink'. Then, return to the starting position and perform the same sequence with your right leg. Return to the starting position to complete one rep; complete 10 reps overall.
• (2) Back Rounders (for lower back flexibility). Lie on your back with your legs extended and your arms at your sides. Draw both of your knees toward your chest. Then, grasp your knees underneath your thighs and raise your head from the floor. In a relaxed and smooth manner, bring your head and knees as close together as pain and flexibility permit, and hold this position for five to 10 seconds. Return to the starting position, relax, and repeat for a total of 10 times.
• (3) The Pelvic Press (for strengthening the low back). To carry out this exercise, simply lie on your back with your arms at your sides - or with your hands behind your head. Then, tighten the muscles of the stomach and buttocks, pressing the small of your back to the floor. Hold the small of your back on the floor for about 12 seconds, return to the starting position, and relax for a few seconds. Perform this cycle 12 times, rest for a moment, and then follow up with 12 more 'presses'.
• (4) The Double-Knee Lift (for better coordination and flexibility, as well as improved core strength). Lie on your back with your knees bent and the soles of your feet on the ground. Then, tighten your stomach muscles and bring your knees slowly and smoothly toward your chest. Next, extend your legs into a straightened position while keeping your heels several inches off the floor. Hold this position for three to five seconds (or for as long as pain permits). Return to the starting position by bringing your knees back toward your chest and then lowering your feet to the floor, and relax for a few seconds. Perform two sets of eight reps of this exercise, stopping the exertion if any pain arises.
• (5) Opposite Arm and Leg Lifts (for strength and flexibility). Lie face down on the floor with your legs straight and your arms fully extended, so that they are lying on the floor on either side of your head. Then, raise your right arm and left leg as high off the floor as possible, and hold the position for about 12 seconds. Lower your right arm and left leg back to the floor and relax for a few seconds. Then, raise your left arm and right leg as high off the floor as you can, holding for 12 seconds. Complete one rep by relaxing for a few seconds, and carry out a total of two sets of 10 reps, with a short break between sets.
• (6) lower back Extensions (to enhance lower back strength). Lie on your stomach, with your arms by your sides and your hands extended toward your feet, with palms touching the floor. Contract the muscles at the back of your neck, so that you are gazing forward and upward. That's the basic position! A rep is simply a contraction of your lower back muscles, lifting your torso off the ground, followed by a slow easing of your trunk back to the floor. Complete two sets of 12 reps, with a short intervening break.
• (7) Hip Circles and Twists (two movements to improve core strength during actions involving rotation of the spine). With your hands on your hips and your feet spread apart somewhat wider than your shoulders, make circles with your hips in a clockwise direction for 12 repetitions. Repeat the circles in a counter-clockwise direction for 12 reps. Then, extend (straighten) your arms so that they are extending straight out on either side of your body (they should be parallel with the floor), and twist your torso and hips to the left, shifting your weight onto your left foot. Then twist your torso to the right while shifting your weight to the right foot. Complete 12 reps on each side, making sure that movement is produced by your core muscles, not by violent thrusts from your shoulders and arms.
• (8) Warrior at the Wall (for lower back strength and flexibility, as well as bum strength). Stand tall but relaxed with your feet at hip width; your arms should be hanging at your sides, with palms turned toward your legs. Look straight ahead, facing a blank wall which is about three feet away. As you exhale, bend forward from your hips and extend your arms forward until your fingertips are touching the wall. Adjust yourself so that your legs are perpendicular to the floor and your arms and upper body are absolutely parallel with the ground. As you inhale, raise your left leg backward and up until it is parallel with the ground. Hold your left leg up for about eight breaths, and then repeat with the opposite leg. Repeat several times with each leg.

More advanced exercises for the low back and core

Once you have completed the basic routine above a couple of times per week for a few weeks (or once you can breeze through the above exertions with no problems), you are ready to move on to more challenging drills for your back and core muscles.

The following exercises will have a pronounced impact on your strength, stability, and coordination:

• (1) The Bridges of Kenya (for achieving stunning core strength). Lie face down on the ground or floor and stretch out in a prone position. Then, lift up your body so that you are balanced only on your forearms and toes. Your elbows are on the ground and should be directly below your shoulders. Your forearms and hands are pointed straight ahead, resting on the ground. Your toes (and feet) are about shoulder-width apart, and your toes are the only part of your lower body which are touching the ground. Your whole body is supported only by your forearms and toes.
• A. Now, a key, key point: 'tuck' your pelvis. This basically means rotating your pelvic girdle by pushing the lower part of your pelvic area toward the ground while the upper part of the pelvis rotates away from the ground. Your hip area doesn't actually come any closer to the ground (your whole body should be in a fairly straight line from your toes up to your shoulders). When you 'tuck', you are just rotating your pelvis, not moving it up or down. If you were standing, you would be directing the lower part of your pelvis forward and pulling the top part of your pelvic girdle backward. It's important to complete this exercise as directed, because it is crucial for improving what I call your core strength - the strength of the muscles surrounding the pelvic girdle, which promote powerful, economical, injury-free sporting activity.
  B. Hold this basic position (body supported only on forearms and toes, pelvis tucked) for 15 seconds, and then lift your right arm off the ground, straighten it, and point it straight ahead, holding it in the air for 10 seconds (at this point, your body is supported only by your left forearm and the toes of your two feet). After 10 seconds, return to the starting position.
• C. Then, lift your left arm off the ground and point it straight ahead, holding it in the air for 10 seconds. Return to the starting position.
• D. Now lift your right leg up in the air and hold it there for 10 seconds (your body will now be supported by your two forearms and the toes on your left foot). Return to the starting position.
• E. Lift your left leg in the air for 10 seconds, and then return to the starting position.
• F. Here's a move you'll always remember: from the starting position, lift your right arm and left leg in the air SIMULTANEOUSLY. Hold them up for 10 seconds, and then return to the starting position.
• G. Then, lift your left arm and right leg SIMULTANEOUSLY, and hold them in the air for 10 seconds. Return to the starting position.Take a one to two-minute break, and then repeat steps A-G once more.
• H. Once you've completed the second set, stay in the basic position for one additional minute. Please remember to keep your pelvis tucked and your body in a straight line.
• I. Now, flip over on your back and lift yourself up so that your body is supported only by your forearms and your HEELS! Again, your body should be linear, your pelvis should be tucked, and your elbows should be approximately below your shoulders. Stay in this basic position, and then lift your right leg off the ground for 10 seconds.
• J. Return your right heel to the ground, and lift your left leg in the air for 10 seconds (you are balanced only on your forearms and right heel). Then, return it to the ground and hold the basic position for 30 seconds.
• K. Flip over on your right side and support your whole body with only your right forearm and the OUTSIDE OF YOUR RIGHT FOOT. Your body should be a straight line, inclined upward from the foot to the shoulder - and off the ground (don't let your leg touch the ground). Your left foot should simply be lying on the right foot. Then, lift your left leg straight up (abducting the hip) for 10 seconds, before returning to this basic position.
• L. Flip over to your left side, and repeat step K, but with your body weight supported by your left forearm and the outside of your left foot (you will raise your right leg in the air). Hold your right leg in the air for 10 seconds, and you're done with the core routine!

More functional exercises

Although the Bridges of Kenya is an extremely effective exercise, note that it - like the exertions in the basic back-spasm-prevention programme outlined above - is not as functional as one might hope. That is, 'Bridges' does not utilise a standing posture, which is the body position used in most sports, and it does not call for strength and coordination during active movement, which is what is required during most sporting activities.

The following exercises, with their emphasis on movement and coordination, are considerably more functional:

• (2) Picking up Litter (for coordination and lower back strength). As you jog along easily, suddenly stop on your left foot (with your left foot out ahead of your body), perform a squatting motion with your left leg (ie, flex the left leg at the knee), and simultaneously swing your right hand downward, scooping up an imaginary piece of litter from the ground. Straighten your left leg so that you once again achieve an erect posture, and then three steps (right, left, right), stopping on the third - right - step and repeating the overall motion (flex right leg at knee, scoop up 'litter' with left hand). Continue in this manner for one minute, rest for 15 seconds, and repeat. This exercise is great for improving balance and agility, as well as lower back flexibility and coordination.
• (3) Half Standing Forward Bends (for greater lower back strength and coordination). Stand tall but relaxed with your feet at hip width; your arms should be hanging at your sides, with palms turned toward your legs. Look straight ahead. As you exhale, step forward about 36 to 42 inches (about the length of your leg) with your right foot. Then, place your hands on the tops of your hips and make sure the front of your pelvis is 'squared'. Release your hands and let your arms hang. As you inhale, raise your arms forward and then straight overhead. As you exhale again, bend forward from the hips, 'soften up' your right knee, and let your head and arms hang down. Your head should be directly above (but a little to the left of) your right foot, and your arms should pass alongside your ears, with your hands attempting to make contact with the ground just a little in front of your toes. If your head is not very close to your right knee, flex your right knee a little more. As you inhale, 'roll' up slowly, 'stacking' the bones of your spine on each other, and then raise your arms overhead, reaching for an imaginary object well above you. Step back with your right foot to the beginning position, while letting your arms move back to your sides. Rest for a moment, and then repeat four more times, before completing five forward bends with your left leg forward.
• (4) Cross-body Leg Swings (for greater lower back mobility). Leaning slightly forward with your hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upward as your foot reaches its farthest point of motion. Then swing the right leg back to the right as far as comfortably possible, again pointing your toes up as your foot reaches it final point of movement. Repeat this overall motion 10 times before performing 10 reps with your left leg. Rest for a few seconds, and then repeat.
• (5) If you are a golfer, tennis player, baseball/cricket athlete, or squash /handball/racquetball competitor, your sport involves considerable twisting motions which can damage lower back muscles and induce spasms. To strengthen your lower back during tortuous twists, utilise devices like the 'NRG Ball' (think of a medicine ball on a stick) or a 'Bodyblade' (a flexible rod) to provide resistance as you carry out the normal swinging motions associated with your sport (Fitter International Inc., mentioned above, carries both products). As a cheap alternative, you may also hold a free weight or medicine ball in front of you, and alternatively twist from side to side in movements mimicking those of your sport, using your abdominal and lower back muscles to produce motion, rather than freely swinging your shoulders and arms back and forth.
• (6) The Rotational Hamstring Stretch (for improving flexibility in the lower back, bum, and hamstring areas):
• (A) Stand on your right foot with your left leg elevated to nearly hip height in front of you, with your left heel resting on top of a bench or table. Your right foot should be turned outward approximately 45 degrees from straight ahead. Then, lean forward slightly to induce stretching on the left hamstring. At this point, rotate your left foot, ankle, knee, and hip inward and outward 15 times to each side.
• (B) Repeat the above action with your support (right) foot rotated inward approximately 10 degrees.
• (C) Finally, repeat both of the above actions with the opposite leg.If you carry out this advanced routine two to three times a week for several weeks, you will notice a remarkable improvement in your lower back and core strength, coordination, and sport-specific flexibility, and you should be at lower risk of back spasms. Best of all, your upgraded strength and control should help you perform at a higher level in your chosen sport.

Injury

Injuries suck! No matter who you are or when you get them. They always interupt life. I am terrible about how I handle injuries. I will typically ignore them until I can't any longer.

This time it's a little different. Saturday I had a GREAT run. I had gone to the gym to run on the treadmill because it was raining pretty hard. I ran for 90 minutes. I felt great. I was running faster than normal, no pain. All good stuff.

I finished took a shower and then as I was getting dressed my back went ZING!!!! It was as if someone had taken all the muscles in my back and tied them up in a huge not right in the middle. I couldn't stand up straight. I sat down on the bench and just took deep breaths hoping it was a cramp that would go away.

It didn't.

Somehow I made it to my car and to my nephews soccer game. I just figured it would go away. I had been having some pain in my back after workouts all week. I had swam alot more than usual and after each swim felt some tenderness in my back.

It had actually started in my right deltoid and my lower back. I figured it was because I was doing more fly than I usually do.

I spent the rest of the day sitting on my butt with a heating pad against my back sucking down Momentum.

The worst part was I was supposed to do a race with my niece the next day and I didn't know if I was going to be able to do it. I called her mom to see if she could stand in if necessary.

Fortunately I was able to do the race. See my other post. (It was a great time.)

Now 4 days later I am still in pain. It is getting better and tomorrow I have a massage and chiropractor appt that I pray will take care of everything for me.

I find it difficult to not focus on the workouts I'm missing. But I know that right now that would only do more harm. I am still riding to work just so I can still move a little bit and it doesn't seem to aggravate anything.

9/4 - 9/7 workouts

I have been out of town for a training for work this past week. It makes it difficult to follow your normal training regiment when you are out of town. I am thankful that I do not have to travel for work very much. Let's just say I miss my bike and my shoulders are sore.

Monday: 9/4
No workout: Travel day

Tuesday: 9/5
Swim: 90 min, 4200 yards
Run: 60 min, Hills

500 swim kick every 4th
500 swim kick every 4th
00 pull w/ handpaddles
500 pull600 swim(6, 8 10 kick) then 6, 8 10 swim)
1200 IM (6, 8 10 kick)
600 swim
100 Cooldown

Wednesday: 9/6
Swim 90 min, 4500 yards
Run 90 min, Hills

Thursday: 9/7
Swim 90 min, 4200 yards

Swim:
250 Swim
250 Kick
250 Pull w/ paddles
250 Pull no paddles
250 drill (fist)
250 Swim

5 x 500 by 25's (s/d/k/d/s)
1- Free
2- IM
3- Pull w/ paddles
4- IM
5- Pull w/ paddles

200 cool down

9/1/06 - 9/3/06 Workouts

Friday:
Bike: Commute 22 miles
TKD: 1 hour

Saturday:
Run: 45 minutes
Bike: 1 hour (easy, social ride w/ Reece & Sybil)

Sunday:
Bike: 4:30 hours (65 miles, home to Larch Mtn., to Multnomah Falls, no return trip)

Triathlon Assessment

Triathlon Assessment Score each of the following racing abilities and miscellaneous factors on a scale of 1 to 5 using the following guidelines. Circle the selection that best describes you to relation to your competition.

1 – amongst the worst in my race category
2 - about the same as others in my race category
3 – among the best in my race category

Abilities/Techniques	Swim	Bike	Run
Endurance	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Force	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Speed	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Muscular Endurance	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Anaerobic Endurance	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Power	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Technique	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Miscellaneous Factors
Time to train	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Injuries	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Health	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Body Strength	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Flexibility	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Mental Skills	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Nutrition	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5
Body Composition	1 2 3 4 5	1 2 3 4 5	1 2 3 4 5

Limiters Assignment

In order to do this exercise, a few terms need to be defined. These are from Joe Friehl's Triathlete Training Bible.

Endurance: The ability to delay the onset and reduce the effects of fatigue.
Force: The ability to overcome resistance.
Speed: The ability to move effectively while swimming, biking or running.
Muscular Endurance: The ability of the muscles to maintain a relatively high force load fro a prolonged time.
Anaerobic Endurance: The ability to resist fatigue at very high efforts when arm or leg turnover is rapid.
Power: The ability to apply maximum force quickly.

Ironman Canada: Gordo Byrn

Gordo Byrn is probably one of my all-time favorite Ironman athletes and coaches. He has a great deal integrity and truly loves this sport that he give a huge amount back. If you don't know who he is check him out at his website GordoWorld.

In the meantime, here is his latest article post IM Canada 2006 where he finished 3rd.

http://3athlete.com/go.php?http://www.xtri.com/article.asp?id=1845

8/30/06 Workouts

Swim: 3500 Yards (90 minutes)
Bike: 18 Miles (90 Minutes) Commute
Tae Kwon Do: 2 hours

Limiters

This weeks assignment is to identify my limiters. These are the areas in which I have the greatest gains to be made in the area of Ironman distance triathlons.

I will use Joe Friehl's book The Triathlete's Bible to begin identifying these. I will also use my experience to identify those that he doesn't cover.

8/29/06 Workout

Run to work: 9 miles (1:40)
Run from Max to home: 4 miles (38 min)

Decided that I might want to make this my "regular" long run. Run into work and then back at night. To increase time I can get off at an earlier Max stop.

What to do with that post IM registration energy?

I think for most people, unless they are coming off finishing an Ironman, that they are so excited to start training that as soon as they sign up that they run the risk of burning out before the real training even begins.

Here is what I plan to do with my post IM registration energy: Black Diamond Half Ironman. I haven't really been training for a race but my fitness is good and ramping myself up for a 1/2 IM isn't that big of a stretch with my current fitness. Since I had planned this for over a month ago I should be in pretty good shape for it.

The other thing I am doing is my neice, Jessie, is doing a Super Sprint triathlon Sept. 10. I am going to do it with her. I am so looking forward to it. It is going to be a blast. I would love to be able to interest someone her age in triathlons and help them grow and develop.

Goals for IM Canada 2007

It may be a little early to begin posting my goals for IMC 2007 race however I have been thinking about this for awhile:

1. Goes without saying, FINISH
2. Stay positive
3. Finish in 13:30 (That is 30 minutes faster than my last Ironman)
4. Race at 170 pounds or less
5. Swim: 1:15
6. Bike <6:30
7. Run 5:15
8. Stretch goal 13:00 hours

I also have training goals:

1. Train with others and learn from other's experiences
2. Train with others and share my experiences
3. Get down to my goal weight by the 26 weeks prior to race (before real training begins)

Registration

The scene for registering was a bit bizarre. Not what you would probably picture as an Ironman registration. Sure there was Ironman talk but there were also guitars, journals, and I brought my Scrabble game. If you had driven by, except for the proudly adorned IM finisher hats and t-shirts, you would have thought we were waiting in line for tickets to a concert.

The thing I love about Ironman's is everyone has a story. Everyone has their own reason for wanting to do an Ironman. That is what makes this race and their characters so fascinating to me.

So there I was waiting in line awaiting my chance to commit the next year of my life to once again training and focusing huge amounts of energy toward finishing this event. I was relatively calm compared to my compatriots, Zan, Xavi and Robert who were all signing up for their first Ironman and had the night before just watched their first live Ironman. (Whether you ever decide to do an Ironman I would recommend that anyone who is interested in see 2000 stories on inspiration watch and Ironman race. To me, all the people who do this event are heroes.)

After receiving my registration number and having my ID checked carefully twice I headed out on the road for home. I had a long lonely drive ahead of me. Last time I registered for IMC I had a very philosophical drive home. Pondering the reasons why I was doing the race. This time it was different. I had accomplished my goals of proving that I was a survivor and that I had moved from just being a survivor to someone who took what I had been given and had turned it around to a place of strength.

This race is different for me. This race is about seeing my potential. What can I accomplish? Can I take where I am today and be better both physically and emotionally? I also want to see how I can help others accomplish their goals around me. It was such a huge inspiration and help to have Jen by my side advising me and encouraging me along the way. I will never forget that. I would like to be someone like that. That is part of what this blog is about. Sharing my knowledge and experience and maybe help someone else accomplish their goal.