As I promised to keep the pressure on myself, I'm writing now to report on how the training is going... in particular the swimming. In general, Coach has me on a "transition plan" the next four weeks. Lots of weights and cross training... before we start the true running focused 16 week plan leading up to the Boston Marathon.
From the swimming standpoint, I'm making progress toward the goal, but as I write this (and this is part of why I'm choosing to use this weekly update that few will ever read but me), I realize that I'm not quite to my weekly goals on swimming duration.
This past week was another week of 4 sessions (met my goal) but the total distance wasn't quite met. 6600yds vs 7500 goal. At this point, I'm not freaking out - because this is drill and kicking focused time. Slow and form focused drills, plus I'm not a strong "kicker" as I usually only have a one beat kick (if at all) when I'm racing. Since I'm focused on all short course elite next year, I need to get my kicking going strong, so I can kick most or all of the 1500m swim races next year.
The weekly Oberlin swim with Rob Reddy's group was a good one this past weekend. My body was quite tired going into it, though... but I stayed on top of things, and I'm starting to feel my kick better. The stroke underwater is difffernt than what I'm accustomed to, so it is taking time and drills to get the pull right. I can definitely feel different muscle groups working now, so I've changed the mechanics. Trick will be to have that translate into faster times!
For training metrics, my 100y times are pretty much at 1:20 now when I do 100y intervals. My 50y times are 37-38 seconds when I do them as reps. This compares favorably to the 1:25-1:30 100y times and 40-42sec 50y times this summer.
PROGRESS
We have this Sunday off from the swim group for the holidays, but still have swimming assingments to carry out. I need to stay on top of that.
The next phase we go into is more on the distance and endurance side, from what I understand. Less drill work, and more yardage and pushing the pace. I'm looking forward to that. I need to get my upper body "engine" tuned up like my lower body engine is already.
That's it for this week!
Have a safe and happy Thanksgiving with friends, family or volunteering!
Thursday, November 25, 2010
Tuesday, November 23, 2010
This week's spin workout...
For those interested, here is tonight's workout and playlist.
I have to say, it was a great session... best turn-out of the year and lots of energy in the room!
WARM UP
5.25 5 minute Warm up Coldplay -Clocks
0.50 120rpm sprint
1.00 1 minutes easy spin Rise Against - Life Less Frightening
0.50 120rpm sprint
2.00 easy spin
Speed intervals
0.75 30 / 15 hard effort #1 The Crystal Method - Name of the game
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #2
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #3 Chemical Brothers - Galvanize
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #4
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #5
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #6
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #7
1.00 Recovery - easy spin Lady Gaga - Alejandro
1.00 30 / 30 hard effort #8
2.25 Recovery - easy spin
Leg Drills
1.00 1:30 right, 90-100rpm
1.00 1:30 left, 90-100rpm System of a Down - Chop Suey!
0.50 0:30 together 90-100rpm
1.50 1:300 right, 90-100rpm
1.50 1:30 left, 90-100rpm Linkin Park - Points of Authority
1.25 1:00 together 90-100rpm
Hills
3.00 60-75 rpm… crank as we go… Crazy Frog - I like to move it
1.00 Recovery - easy spin Cake - The Distance
3.00 60-75 rpm… crank as we go…
1.00 Recovery - easy spin Our Lady Peace - Superman's dead
3.00 60-75 rpm… crank as we go… Three Days Grace - Pain
1.00 Recovery - easy spin
3.00 60-75 rpm… crank as we go… Papa Roach - Getting Away with Murder
2.00 Easy recovery
Steady-state Intervals
3.00 100-120 Stabbing Westward - Save yourself
3.00 80-85
3.00 100-120 Kanye West - Stronger
3.00 80-85
3.00 100-120
3.50 80-85 The Crystal Method - Busy Child
3.00 Easy recovery
Last Sprints
1.00 30 / 30 hard effort #1
1.00 Recovery - easy spin Blue Monday - How does it feel?
1.00 30 / 30 hard effort #2
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #3 Linkin Park - Bleed it out
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #4
Cool Down
4.00 cool down Black Eyed Peas - Boom Boom Pow
80.50
I have to say, it was a great session... best turn-out of the year and lots of energy in the room!
WARM UP
5.25 5 minute Warm up Coldplay -Clocks
0.50 120rpm sprint
1.00 1 minutes easy spin Rise Against - Life Less Frightening
0.50 120rpm sprint
2.00 easy spin
Speed intervals
0.75 30 / 15 hard effort #1 The Crystal Method - Name of the game
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #2
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #3 Chemical Brothers - Galvanize
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #4
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #5
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #6
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #7
1.00 Recovery - easy spin Lady Gaga - Alejandro
1.00 30 / 30 hard effort #8
2.25 Recovery - easy spin
Leg Drills
1.00 1:30 right, 90-100rpm
1.00 1:30 left, 90-100rpm System of a Down - Chop Suey!
0.50 0:30 together 90-100rpm
1.50 1:300 right, 90-100rpm
1.50 1:30 left, 90-100rpm Linkin Park - Points of Authority
1.25 1:00 together 90-100rpm
Hills
3.00 60-75 rpm… crank as we go… Crazy Frog - I like to move it
1.00 Recovery - easy spin Cake - The Distance
3.00 60-75 rpm… crank as we go…
1.00 Recovery - easy spin Our Lady Peace - Superman's dead
3.00 60-75 rpm… crank as we go… Three Days Grace - Pain
1.00 Recovery - easy spin
3.00 60-75 rpm… crank as we go… Papa Roach - Getting Away with Murder
2.00 Easy recovery
Steady-state Intervals
3.00 100-120 Stabbing Westward - Save yourself
3.00 80-85
3.00 100-120 Kanye West - Stronger
3.00 80-85
3.00 100-120
3.50 80-85 The Crystal Method - Busy Child
3.00 Easy recovery
Last Sprints
1.00 30 / 30 hard effort #1
1.00 Recovery - easy spin Blue Monday - How does it feel?
1.00 30 / 30 hard effort #2
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #3 Linkin Park - Bleed it out
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #4
Cool Down
4.00 cool down Black Eyed Peas - Boom Boom Pow
80.50
Thursday, November 18, 2010
Around the world (a few times) in the last 12 months
Germany, Spain, Belgium, Netherlands, Austria, Switzerland, Wales, England, India, China, Japan, Korea, Brazil... all in the past 12 months! Twice this year, I literally circled the globe in the same two week trips - USA to Europe to Asia to USA again (which is a continuous circle heading east...).
My job as the Global Director of Logistics and Purchasing, has given me the opportunity to see the world! I have teams that work for me in Germany, China and the USA... and we support work all over the world.
I work my butt off on these trips. Seriously - I do. Long days at the office (or supplier visits) usually followed by evening group dinners that last 2-4 hours... then I have to find time to call (video skype) the family back home... and get some sleep!
But I also make opportunities to see and experience the different sights, sounds, tastes and cultures around me while I travel. Sometimes, I have to stay weekends overseas - I make sure I don't waste a minute... figure out where to go and see the local sights. In Europe I have my own car - so I can really get out and around the region. I have no problem driving 8 hours on a Friday evening to get someplace different for the weekend. It's a long day, but it's worth it when I get to experience something new!
I usually combine training (almost always running) while I travel, as a way to keep me sane, in shape, and counteract all of the incredible food and drink I get to experience along the way. I try to carry a camera when I run to capture some of the sprit of what I'm experiencing along the way. This has given me some great photo opportunities.
I ALWAYS make sure I go for the "local" food options. I really enjoy the local foods where I go. Whether it is eating a Century Egg in China, the hottest curry in India, carne in Brazil, pigeon hot pot in Korea, and countless other "weird foods"... I sometimes travel with people who prefer what they know (McDonald's, Outback Steakhouse, etc). I would rather go it alone and find myself in a completely unknown restaurant - fumbling through an order, then to go to one of those places. I had to FIGHT for my one night in Korea to not be taken to Burger King by the locals, who I think were just trying to help me out. I held out, and had a magical dinner at a little local family restaurant.
My "sight running" has taken me to some beautiful and amazing places:
1) The Pacific coast of South Korea - amazing beaches and cliffs
2) Along the river in Bilbao, Spain past the Guggenheim and Casco Viejo
3) Morning in Shanghai, China with people doing their Tai Chi in the park
4) Running in the Alps on Pfänder Mountain - which overlooks Germany, Austria, Switzerland
5) Run on the Great Wall of China (Huang Yu Gang where the host the Great Wall Marathon)
6) Enjoying the tropical springtime of Sao Paolo
7) Run in two marathon races in Europe - including the Dreilanderick Marathon (3 Countries Marathon) - Germany, Austria, Switzerland
8) Made friends with a running club in Mumbai, India and joined them for a 25k run. (and subsequently got deathly sick from "local" water handed to me during the run)
8) Represented my racing team "SnakeBite Racing" - in 10 countries on 4 continents!
9) Experience the German "Christmas Market" (Weihnachtsmarkt am Koln Dom) at the amazing Dom cathedral in Cologne, Germany.
Wednesday, November 17, 2010
Leading my first Spin Workout
This week was my first chance to lead one of the SnakeBite Racing indoor cycling series. I was more than happy to. My nickname is "Salt Spray" - for a reason... I put my heart into these sessions when I do them... all out! You get out of them, what you put into them.
I've been going to winter "indoor trainer sessions" for the past 3 seasons. They are a fun way to see everyone from the triathlon and cycling community, and bust our butts for a couple hours together. This was fun for me to try to put together.
I will say there is a lot of work that goes into planning the workout and the music choices... then you have to get on your bike - figure out the audio system, and the portable microphone...
Then the hard work really begins! Like I said, I like to put 100% into my workouts - and I planned a tough one for the group (see below). The trick for me as the leader, was being able to talk to the group (not always easy when gasping for air)... and my biggest challenge was staying on top of my hydration during the workout. Hard to drink when you are also gasping and talking!
All in all, it was a fun experience, and I think the group enjoyed the workout! In the words of my friend David who was at the workout... "I think you had everyone's attention in the first 20minutes". I did a big group of all-out sprints right after the warm-up. Speedwork is best done early in the workout while your form and energy are highest. Then we did hills, drills and threshold work... before I threw in another group of hard sprints at the end to get every last drop of effort from the group. They responded well!
I lead again next week... how to set up another, different workout and all new music? This might be harder than doing the first one!
Come to Ride + Workout in Lakewood, next Tuesday at 6pm... and see how it goes!
WARM UP
- 5.00 5 minute Warm up 90-100rpm Zone 3
5.00 0.50 120rpm sprint
5.50 1.00 1 minutes easy spin 90-100rpm Zone 3
6.50 0.50 120rpm sprint
7.00 1.50 1.5 minutes easy spin 90-100rpm Zone 3
Cadence work
8.50 1.00 1 minutes at 120rpm - Zone 3
9.50 1.00 1 minutes easy spin
10.50 1.00 1 minutes at 125rpm - Zone 3
11.50 1.00 1 minutes easy spin
12.50 1.00 1 min @ 130rpm - Zone 3
13.50 2.00 2 minutes easy spin
Speed intervals
15.50 0.75 30 / 15 hard effort #1
16.25 0.75 Recovery - easy spin
17.00 0.75 30 / 15 hard effort #2
17.75 0.75 Recovery - easy spin
18.50 0.75 30 / 15 hard effort #3
19.25 0.75 Recovery - easy spin
20.00 0.75 30 / 15 hard effort #4
20.75 0.75 Recovery - easy spin
21.50 1.00 30 / 30 hard effort #5
22.50 1.00 Recovery - easy spin
23.50 1.00 30 / 30 hard effort #6
24.50 1.00 Recovery - easy spin
25.50 1.00 30 / 30 hard effort #7
26.50 1.00 Recovery - easy spin
27.50 1.00 30 / 30 hard effort #8
28.50 2.00 Recovery - easy spin
Hill Climb
30.50 5.00 Start easy, increase 1 turn each minute… Start 90rpm… down to 65 rpm -5 each min
35.50 3.00 Hill - Last 3 out of saddle. 60-75 rpm
38.50 1.00 Downhill - tesion off, 120 rpm
39.50 1.00 Recovery - easy spin
Leg Drills
40.50 1.50 2:00 right, 90-100rpm
42.00 1.50 2:00 left, 90-100rpm
43.50 0.50 1:00 together 90-100rpm
44.00 2.00 2:00 right, 90-100rpm
46.00 2.00 2:00 left, 90-100rpm
48.00 2.00 1:00 together 90-100rpm
Threshold
50.00 5.00 Threshold - 4a HR zone (80% max)
55.00 1.00 Easy recovery
56.00 5.00 Threshold - 4a HR zone (80% max)
61.00 1.00 Easy recovery
62.00 5.00 Threshold - 4a HR zone (80% max)
67.00 2.00 Easy recovery
Last Sprints
69.00 1.00 30 / 30 hard effort #1
70.00 1.00 Recovery - easy spin
71.00 1.00 30 / 30 hard effort #2
72.00 1.00 Recovery - easy spin
73.00 1.00 30 / 30 hard effort #3
74.00 1.00 Recovery - easy spin
75.00 1.00 30 / 30 hard effort #4
Cool Down
76.00 4.00 cool down
I've been going to winter "indoor trainer sessions" for the past 3 seasons. They are a fun way to see everyone from the triathlon and cycling community, and bust our butts for a couple hours together. This was fun for me to try to put together.
I will say there is a lot of work that goes into planning the workout and the music choices... then you have to get on your bike - figure out the audio system, and the portable microphone...
Then the hard work really begins! Like I said, I like to put 100% into my workouts - and I planned a tough one for the group (see below). The trick for me as the leader, was being able to talk to the group (not always easy when gasping for air)... and my biggest challenge was staying on top of my hydration during the workout. Hard to drink when you are also gasping and talking!
All in all, it was a fun experience, and I think the group enjoyed the workout! In the words of my friend David who was at the workout... "I think you had everyone's attention in the first 20minutes". I did a big group of all-out sprints right after the warm-up. Speedwork is best done early in the workout while your form and energy are highest. Then we did hills, drills and threshold work... before I threw in another group of hard sprints at the end to get every last drop of effort from the group. They responded well!
I lead again next week... how to set up another, different workout and all new music? This might be harder than doing the first one!
Come to Ride + Workout in Lakewood, next Tuesday at 6pm... and see how it goes!
WARM UP
- 5.00 5 minute Warm up 90-100rpm Zone 3
5.00 0.50 120rpm sprint
5.50 1.00 1 minutes easy spin 90-100rpm Zone 3
6.50 0.50 120rpm sprint
7.00 1.50 1.5 minutes easy spin 90-100rpm Zone 3
Cadence work
8.50 1.00 1 minutes at 120rpm - Zone 3
9.50 1.00 1 minutes easy spin
10.50 1.00 1 minutes at 125rpm - Zone 3
11.50 1.00 1 minutes easy spin
12.50 1.00 1 min @ 130rpm - Zone 3
13.50 2.00 2 minutes easy spin
Speed intervals
15.50 0.75 30 / 15 hard effort #1
16.25 0.75 Recovery - easy spin
17.00 0.75 30 / 15 hard effort #2
17.75 0.75 Recovery - easy spin
18.50 0.75 30 / 15 hard effort #3
19.25 0.75 Recovery - easy spin
20.00 0.75 30 / 15 hard effort #4
20.75 0.75 Recovery - easy spin
21.50 1.00 30 / 30 hard effort #5
22.50 1.00 Recovery - easy spin
23.50 1.00 30 / 30 hard effort #6
24.50 1.00 Recovery - easy spin
25.50 1.00 30 / 30 hard effort #7
26.50 1.00 Recovery - easy spin
27.50 1.00 30 / 30 hard effort #8
28.50 2.00 Recovery - easy spin
Hill Climb
30.50 5.00 Start easy, increase 1 turn each minute… Start 90rpm… down to 65 rpm -5 each min
35.50 3.00 Hill - Last 3 out of saddle. 60-75 rpm
38.50 1.00 Downhill - tesion off, 120 rpm
39.50 1.00 Recovery - easy spin
Leg Drills
40.50 1.50 2:00 right, 90-100rpm
42.00 1.50 2:00 left, 90-100rpm
43.50 0.50 1:00 together 90-100rpm
44.00 2.00 2:00 right, 90-100rpm
46.00 2.00 2:00 left, 90-100rpm
48.00 2.00 1:00 together 90-100rpm
Threshold
50.00 5.00 Threshold - 4a HR zone (80% max)
55.00 1.00 Easy recovery
56.00 5.00 Threshold - 4a HR zone (80% max)
61.00 1.00 Easy recovery
62.00 5.00 Threshold - 4a HR zone (80% max)
67.00 2.00 Easy recovery
Last Sprints
69.00 1.00 30 / 30 hard effort #1
70.00 1.00 Recovery - easy spin
71.00 1.00 30 / 30 hard effort #2
72.00 1.00 Recovery - easy spin
73.00 1.00 30 / 30 hard effort #3
74.00 1.00 Recovery - easy spin
75.00 1.00 30 / 30 hard effort #4
Cool Down
76.00 4.00 cool down
Sunday, October 31, 2010
Good or Great? How far will desire and discipline get me in 2011?
This season, I was consistently in the top 10 overall for bike + run split... but 50-60th in the swim. I'm giving up 2-6 minutes to my competition in the swim in an Olympic Distance Triathlon! I've been in this rut for the past 3 years and I've had it. It's time for a breakthrough!
For me to be successful competing at "Elite Open" in 2011, and be an overall podium contender at the Olympic Distance Triathlon, I HAVE to improve my swimming! NOW!
For some, natural talent is 80% of the reason for their success. Some are just "born to do it".
When it comes to swimming - that isn't me - I am not naturally talented as a swimmer!! I wasn't born to do it.
Swimming is something I've done as part of an outdoors, recreational summer my whole life... but not for competition - until 2003 when I did my first triathlon. In my first sprint triathlon open water swim, I swam like a blind little girl... (which I now realize is offensive to blind little girls, who could all swim faster and straighter than I did that day).
Heck - for all three sports of triathlon, I can definitely say I was not "born to do it" physically. I was never a good "ball sport" athlete in my schood days. I tried but failed at football, soccer, basketball and baseball. I tried... but just didn't have it. I was a competitive slalom and GS skier in the winter... and only played club lacrosse and soccer to stay in shape. After I left college - I spent the next 7 years working and ignoring my body. Ugh... almost 200lbs and never did ANYTHING physical. That all changed in 2001 when I was introduced to the multi-sport world. But that's another story, for another day.
Perhaps there are some natural "talents" or "traits" that I do seem to possess that will help me in this quest... mental toughness, desire and discipline.
The things that have made me successful in improving my bike and run these years have been:
- strong desire to improve
- specific, measurable goals (3:10 marathon, etc)
- a mentor or coach to give me direction on how to improve
- training with groups of athletes faster than me in those disciplines
- the discipline to do the "hard and lonely" work - when no one else was looking.
Now I need to focus my natural talents and traits of "mental toughness, desire and discipline" on the task at hand: Let's look at these steps and get my action plan for improving the swim for 2011:
- Strong desire to improve
CHECK! I'm tired of giving people a big head start on me when we exit the swim. I believe I can go from top 10-15 overall in the race, to top 5 if I make a big improvement in the swim, which will keep me in contact with the leaders on the bike and run - pushing my pacing overall.
- Specific, measurable goal (3:10 marathon, etc)
Turn a 25:30 Olympic Tri Swim split to a 22:00 or faster swim split at Maumee Bay Olympic Triathlon in June 2011.
3 minutes and 30 seconds doesn't sound like much - but right now it's like I'm giving my competition more than a 1/2 mile head start in the 10k run. As a percentage - this represents almost a 15% improvement in performance. This is HUGE, and might be more than I can accomplish in one winter. It's a stretch goal for sure!
- A mentor or coach to give me direction on how to improve
I have had my stroke under water video taped and analyzed by Leah Nykiss (Liquid Lifestyles.net) - an excellent Total Immersion swim coach
My coach Gregg Brekke (GBCoaching.com) is a TI trained swimmer and excellent coach overall.
Rob Reddy (team SSSMT) is running a fall/winter swimming training session, which I am participating in.
- Training with groups of athletes faster than me in those disciplines
My hope is that training with the multi-sport group that Rob Reddy is leading will have enough strong swimmers to really challenge me to push the pace. Also, my teammate Eric Gibb is a faster swimmer than I am, and often trains at the French Creek YMCA in the mornings. I need to spend more time in the lane next to him, and use his pace to push mine. Come spring when the lake is warm enough to swim - I need to find fast open-water swimmers and joing them too.
- Discipline to do the "hard and lonely" work - when no one else was looking.
I've neglected swimming in the past, and 2-3 short sessions (even for IM distance) is about all I ever do. I can also say that simply signing up for this group will likely have the result of a truly "swim focused" fall season for me. There are 4 scheduled workouts per week. So this group will give a big boost for me in terms of volume and frequency, too.
But this is where I think my natural talents of desire, discipline and toughness will come into play. I need to have my brain focused on making this swim improvement happen this winter. If my brain is fully engaged, like it has been for marathon, cycling and Ironman preparation - I will bring all effort to the table.
I must say that I'm quite good at making an aggressive plan with my coach, executing on the workout schedule (even when I don't want to get out of bed, or the weather is bad)... and I have the ability to force myself to the breaking point during workouts and keep going - to get the maximal benefit out of the speed and high intensity sesions.
So - let's see how this plays out!
To keep myself honest, and add a little external pressure (real or perceived), I'm going to post an update each week about how my swimming (and some other training) is progressing. Maybe no one in the world will read this, but I know it could be... and thinking that someone else might be looking and judging me for this - will add that little extra bit of motivation at times, when my internal motivation isn't enough.
Look for another installment next week!
For me to be successful competing at "Elite Open" in 2011, and be an overall podium contender at the Olympic Distance Triathlon, I HAVE to improve my swimming! NOW!
For some, natural talent is 80% of the reason for their success. Some are just "born to do it".
When it comes to swimming - that isn't me - I am not naturally talented as a swimmer!! I wasn't born to do it.
Swimming is something I've done as part of an outdoors, recreational summer my whole life... but not for competition - until 2003 when I did my first triathlon. In my first sprint triathlon open water swim, I swam like a blind little girl... (which I now realize is offensive to blind little girls, who could all swim faster and straighter than I did that day).
Heck - for all three sports of triathlon, I can definitely say I was not "born to do it" physically. I was never a good "ball sport" athlete in my schood days. I tried but failed at football, soccer, basketball and baseball. I tried... but just didn't have it. I was a competitive slalom and GS skier in the winter... and only played club lacrosse and soccer to stay in shape. After I left college - I spent the next 7 years working and ignoring my body. Ugh... almost 200lbs and never did ANYTHING physical. That all changed in 2001 when I was introduced to the multi-sport world. But that's another story, for another day.
Perhaps there are some natural "talents" or "traits" that I do seem to possess that will help me in this quest... mental toughness, desire and discipline.
The things that have made me successful in improving my bike and run these years have been:
- strong desire to improve
- specific, measurable goals (3:10 marathon, etc)
- a mentor or coach to give me direction on how to improve
- training with groups of athletes faster than me in those disciplines
- the discipline to do the "hard and lonely" work - when no one else was looking.
Now I need to focus my natural talents and traits of "mental toughness, desire and discipline" on the task at hand: Let's look at these steps and get my action plan for improving the swim for 2011:
- Strong desire to improve
CHECK! I'm tired of giving people a big head start on me when we exit the swim. I believe I can go from top 10-15 overall in the race, to top 5 if I make a big improvement in the swim, which will keep me in contact with the leaders on the bike and run - pushing my pacing overall.
- Specific, measurable goal (3:10 marathon, etc)
Turn a 25:30 Olympic Tri Swim split to a 22:00 or faster swim split at Maumee Bay Olympic Triathlon in June 2011.
3 minutes and 30 seconds doesn't sound like much - but right now it's like I'm giving my competition more than a 1/2 mile head start in the 10k run. As a percentage - this represents almost a 15% improvement in performance. This is HUGE, and might be more than I can accomplish in one winter. It's a stretch goal for sure!
- A mentor or coach to give me direction on how to improve
I have had my stroke under water video taped and analyzed by Leah Nykiss (Liquid Lifestyles.net) - an excellent Total Immersion swim coach
My coach Gregg Brekke (GBCoaching.com) is a TI trained swimmer and excellent coach overall.
Rob Reddy (team SSSMT) is running a fall/winter swimming training session, which I am participating in.
- Training with groups of athletes faster than me in those disciplines
My hope is that training with the multi-sport group that Rob Reddy is leading will have enough strong swimmers to really challenge me to push the pace. Also, my teammate Eric Gibb is a faster swimmer than I am, and often trains at the French Creek YMCA in the mornings. I need to spend more time in the lane next to him, and use his pace to push mine. Come spring when the lake is warm enough to swim - I need to find fast open-water swimmers and joing them too.
- Discipline to do the "hard and lonely" work - when no one else was looking.
I've neglected swimming in the past, and 2-3 short sessions (even for IM distance) is about all I ever do. I can also say that simply signing up for this group will likely have the result of a truly "swim focused" fall season for me. There are 4 scheduled workouts per week. So this group will give a big boost for me in terms of volume and frequency, too.
But this is where I think my natural talents of desire, discipline and toughness will come into play. I need to have my brain focused on making this swim improvement happen this winter. If my brain is fully engaged, like it has been for marathon, cycling and Ironman preparation - I will bring all effort to the table.
I must say that I'm quite good at making an aggressive plan with my coach, executing on the workout schedule (even when I don't want to get out of bed, or the weather is bad)... and I have the ability to force myself to the breaking point during workouts and keep going - to get the maximal benefit out of the speed and high intensity sesions.
So - let's see how this plays out!
To keep myself honest, and add a little external pressure (real or perceived), I'm going to post an update each week about how my swimming (and some other training) is progressing. Maybe no one in the world will read this, but I know it could be... and thinking that someone else might be looking and judging me for this - will add that little extra bit of motivation at times, when my internal motivation isn't enough.
Look for another installment next week!
Tuesday, October 19, 2010
2010 Racing Season in Review and Results
- What a great season 2010 was for me! 2010 marked my first year on the Snake Bike Racing team, my first Boston Marathon, my fifth Ironman Triathlon in 10 hours 40 minutes, and won the HFP Olympic Triathlon Series. It was a GREAT season any my first season coached by Gregg Brekke (www.gbcoaching.com).
A few things I did differently this season compared to the past:
- Full-time coaching from Gregg Brekke (www.gbcoaching.com).
- I took myself out of my "comfort zone" and to the next intensity levels
- Trained "like a roadie, with roadies" to take my cycling to my next level in the spring.
- More training with groups and track workouts with stronger runners
- Increased confidence to push the on bike and still run strong when racing
- Focus/dedication/consistency - about 15% higher training volume versus last year
- Skipped some mid-season "fun" races, to keep the focus on my Ironman Distance "A" race
- I stuck with the Jack Daniels VDOT running program for the Boston Marathon for a third season... just with a higher VDOT value (53). Learn more about VDOT running programs in one of my 2009 posts... and use http://www.runbayou.com/jackd.htm for a VDOT pace calculator.
RESULTS:
Catch a Leprachaun 15k - 3rd overall, 1st Age Group, Personal Record (PR)
Catch a Leprachaun 15k - 3rd overall, 1st Age Group, Personal Record (PR)
Spring Classic 5k - 2rd overall, 1st Age Group, Personal Record
Boston Marathon - 3:14:30 - first Boston, held back too much. 2011 = ATTACK!
HFP Deer Creek Olympic Triathlon: 2nd Age Group, Course Record (self)
HFP Maumee Bay Olympic Triathlon: 1st Age Group, PR 2:10:00
HFP Vermilion Olympic Triathlon: 1st Age Group, Course Record (self)
Rev 3 Full Ironman Triathlon: 7th Age Group, 38th overall, PR 10:40:38!
HFP Portage Lakes Olympic Triathlon - Series Championship: 1st Age Group, Course Record (self), Won the series for the season.
3 Countries Marathon - Europe: Loved running from Germany to Austria to Switzerland! Because I raced Rev3 and Portage Lakes within 21 days of this race, I ran it for fun. Took a camera during the race!
2011 Season Goals:
- Race Elite Open - Olympic Distance
- PR at Boston Marathon... 3:0X time (current PR = 3:13)
- Olympic Distance Triathlon PR... sub 2:0X time. (current PR = 2:10)
- Try at least one road race, and stand alone Time Trial to see how I stack up amongst "pure" cyclists
What I intend to focus on this winter for 2011:
- Stay with Coach Gregg Brekke (www.gbcoaching.com)
- Focus on high intensity, speed, speed, speed... Zone 5 work!
- Work on my swim. (I'm usually top 5 on the bike, top 10-15 in the run... but 50th out of the water.).
- I joined a group of stronger swimmers for weekly sessions during the fall/winter,
- Had my stroke videoed above and below water and analyzed by a Total Immersion Coach
Europe - Fall 2010 (Germany, England, Austria, Wales, Switzerland)
As the Global Director of Logistics and Purchasing for Fosbel, I travel internationally every 2 or 3 months. My motto has always been "I'll sleep when I'm dead", and my trips reflect this. I make every effort to pack my trips to accomplish a lot while I am away from my family and home my office (I also have offices in Germany and China). I take lots of pictures and video along the way to remember the sights, sounds and tastes of the cultures I am exposed to. It is a great way for me to broaden the horizion of my two boys Andy (9) and Tommy (5).
In this 10 day trip, I spent 5 days in Germany with my team there. I was so pleased with the great progress the team had made since my last visit 6 months prior! This was by far the most positive, "keep up the good work" trip... I think we are through the majority of the learning curve of them adapting the new processes and procedures that I am replicating globally, and they caught up on the 2 year backlog of work that I inherited. Yes, I was all smiles on this trip (which they really enjoyed) and we could focus on the challenges "going forward" - like making sales directly into Russia from Germany, and adapting to the closure of the Spain Warehouse (finally) and other complex logistics challenges.
For the weekend, I was lucky enough to be in Europe for the "3 Countries Marathon", which runs from Germany to Austria to Switzerland. Friday after work, I made the 6 hour drive to the very southern tip of Germany and into Austria for the weekend. I stayed in Bregenz, Austria and had all day Saturday to enjoy what the area had to offer (Pfänder Mountain, etc). It was beautiful and relaxing and the weather was excellent, too.
You can find the whole "3 Countries Marathon" weekend story in this blog as well. http://ironmanken.blogspot.com/2010/10/3-countries-marathon-germany-austria.html
I returned very, very late Sunday night to my "home away from home" at the Weidenbrück Inn in Euskirchen, Germany, and had one last work day Monday before leaving for my first trip to the UK. Monday afternoon, I took the German high speed rail to Frankfurt to catch my flight to Manchester, England.
I landed in Manchester around 5pm and was greeted at the airport by my colleague who lives nearby. The purpose of this trip was to meet and evaluate a new supplier / distributor to support our growing operations in the UK.
My first dinner in England was at a 1730 built, incredibly quaint English pub. After a couple of pints of the local beer, I enjoyed my first official "Fish 'n Chips" with "Mushy peas". It was fantastic (and HUGE). I chased this beast with a "sticky toffee pudding" - which was equally huge and equally fantastic! The setting was just so "perfect" and made for the quintessential first England dinner experience. I was taken there by the two owners of the company I was going to visit. The conversation was easy as one of the two owners was an athlete who was getting ready to start his first triathlon. :)
The next day was a whirlwind of activity. I was up early to run off the giant meal from the night before. The Inn where I was staying was actually in Wrexham, Wales. Farms, sheep, little villages and stone walls everywhere. Absolutely beautiful country! I ran from Wales to England - my own personal "2 countries 5k". :)
After the run, I had a traditional English breakfast and was picked up at the Inn by my host. We spent the day driving around western England from plant to plant and warehouse to warehouse so I could evaluate this new supplier. It was grueling... but brought us through some beautiful countryside as we traveled from Wrexham, Wales to Liverpool to Birmingham to Manchester.
I collapsed in my hotel room in Manchester the last night at 8pm. I didn't even have the energy to get out of the hotel for dinner... I ate downstairs (which was good)
In this 10 day trip, I spent 5 days in Germany with my team there. I was so pleased with the great progress the team had made since my last visit 6 months prior! This was by far the most positive, "keep up the good work" trip... I think we are through the majority of the learning curve of them adapting the new processes and procedures that I am replicating globally, and they caught up on the 2 year backlog of work that I inherited. Yes, I was all smiles on this trip (which they really enjoyed) and we could focus on the challenges "going forward" - like making sales directly into Russia from Germany, and adapting to the closure of the Spain Warehouse (finally) and other complex logistics challenges.
For the weekend, I was lucky enough to be in Europe for the "3 Countries Marathon", which runs from Germany to Austria to Switzerland. Friday after work, I made the 6 hour drive to the very southern tip of Germany and into Austria for the weekend. I stayed in Bregenz, Austria and had all day Saturday to enjoy what the area had to offer (Pfänder Mountain, etc). It was beautiful and relaxing and the weather was excellent, too.
You can find the whole "3 Countries Marathon" weekend story in this blog as well. http://ironmanken.blogspot.com/2010/10/3-countries-marathon-germany-austria.html
I returned very, very late Sunday night to my "home away from home" at the Weidenbrück Inn in Euskirchen, Germany, and had one last work day Monday before leaving for my first trip to the UK. Monday afternoon, I took the German high speed rail to Frankfurt to catch my flight to Manchester, England.
I landed in Manchester around 5pm and was greeted at the airport by my colleague who lives nearby. The purpose of this trip was to meet and evaluate a new supplier / distributor to support our growing operations in the UK.
My first dinner in England was at a 1730 built, incredibly quaint English pub. After a couple of pints of the local beer, I enjoyed my first official "Fish 'n Chips" with "Mushy peas". It was fantastic (and HUGE). I chased this beast with a "sticky toffee pudding" - which was equally huge and equally fantastic! The setting was just so "perfect" and made for the quintessential first England dinner experience. I was taken there by the two owners of the company I was going to visit. The conversation was easy as one of the two owners was an athlete who was getting ready to start his first triathlon. :)
The next day was a whirlwind of activity. I was up early to run off the giant meal from the night before. The Inn where I was staying was actually in Wrexham, Wales. Farms, sheep, little villages and stone walls everywhere. Absolutely beautiful country! I ran from Wales to England - my own personal "2 countries 5k". :)
After the run, I had a traditional English breakfast and was picked up at the Inn by my host. We spent the day driving around western England from plant to plant and warehouse to warehouse so I could evaluate this new supplier. It was grueling... but brought us through some beautiful countryside as we traveled from Wrexham, Wales to Liverpool to Birmingham to Manchester.
I collapsed in my hotel room in Manchester the last night at 8pm. I didn't even have the energy to get out of the hotel for dinner... I ate downstairs (which was good)
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