Amidst The Hustle and Bustle ~ Week 7

Embarking into a new adventure this time of year is a challenge all of its own.  The demands presented by the job and the mandatory family commitments are unlike any other time, any other month, and yet I have chosen to and dedicated some time to start and fully complete an extreme conditioning program.

Last week was week 7 of P90X and like each week before it, it was intense and rewarding.  I continue to be pleased with the results I am seeing.

If you were to look around the P90X website, you would see before and after pictures of individuals that have made an incredible physical transformation, developing washboard-like abs and a beachbody physique.  Well, don't expect to see my picture there.

I would like to believe, however, that this incredible effort will pay off dividends on the pool, the bike and the run.  And if preliminary results are an indication, I am well on my way.

Source: http://www.triathlonat55.com/2010/12/amidst-hustle-and-bustle-week-7.html

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Resilience or Something Else?

It has often been said that endurance athletes are cut from a different mold.  Come to think of it, if you ask any other athlete involved in any other sport, I am sure that they would tell you the same thing; they too, are cut from a different mold.

However, not being an athlete in any other sport, I have become a student of the endurance sports, specifically Triathlon.  One thing that seems to be a common denominator amongst all triathletes is that we thoroughly believe that what we do, day in, day out, has no rival.  Hence, we are cut from a different mold. This is in no way intended to disrespect any other athlete in any other sport.

Yesterday, I had a fifty mile bike ride, followed by a fifteen minute brick on my training schedule.  As I went to bed on Friday night, it was my intention to wake up early enough to be out on the road by 6am since the heat and humidity was to be intense early in the day.

Unbeknown to me, those plans changed as I slept for when the alarm went off at 5:15am, I could hardly move.  My bulging disk (L3-L4) and my herniated disk (L4-L5) decided that it was time to remind me who was in charge... or so they thought.

It was a struggle to get out of bed and move around, I must admit.  For anyone who suffers from this kind of issues, it is a common occurrence.  Some days are good, others are bad, others like yesterday are really bad.  With each step I took I saw my chances of riding/running today diminishing fast.

I have been here before.  I know what to do.  Stretching is the key.  By doing this, I can help push the discs back in place reducing or totally eliminating the pain.  Most of the time this works. Most of the time the pain is not so intense however.  What this means today is that the discs bulged out more than normal.  But stretching I did.

Slowly but surely I started feeling relief.  As time passed I began to notice that the pain had become manageable, so I began to make plans to go ahead and get on my bike.  And so I did.

Around 10am I felt like I had to give this a try.  I wouldn't venture to far from the house just in case I got in trouble while on the road.  And so I went.

The ride started with no consequence and as the miles added up, I was feeling great.  I made it to a park near my house that has a mile loop.  I practiced my aero position, practiced my pedal stroke working on a smooth rotary movement as opposed to a piston like motion.  I also worked on gear management to help increase cadence.  This I did for about fifteen miles.  And then a very familiar sharp pain shot all the way from my lower back all the way down my left side.  I remember thinking, "now I've done it."

So I headed back home.

When I finished the ride, I had completed 2 hours with some 26 miles of pedaling.  There was no sign of pain so I thought I would give the brick a try.  Fifteen minutes was on the plan, so fifteen minutes I did.

I felt good, physically.  Mentally I felt great.  I had overcome an obstacle that could have been devastating for my training plan.  The rest of the day my back was tight.  Last night I had a good night, woke up this morning sore and in slight pain but no where near what it was yesterday.  Today I think I will take it easy.

So, was this an exercise in resilience or something else?  Only time will tell.  But, if history is a teacher, I know that all will be good and I shall go on.

Source: http://www.triathlonat55.com/2010/06/resilience-or-something-else.html

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P90X Week 4 and Nashville Half Marathon Review

First things first.  I have finished week four of P90X!  They call this a transition week but I think it's also known as a recovery week.  Since adjustments were made to include triathlon based workouts, I did not have any strength sets this week; did not lift a weight at all.

I must say that I am getting the hang of Plyometrics.  I can see how this particular set will help me as a triathlete.  The stretching is also fast becoming a favorite one.  Did Core Synergistics twice this week and my gut was sore, still sore.  Good stuff.

So as of today, I'm a third of the way home!

This coming week I shall start Block Two.

On Saturday, my long run came in the form of The Nashville  Half Marathon, which brings me to the second topic of this post.

I understand that this race, as many others is a fundraiser event.  That being said it is important to understand that the safety of runners has to come first.  Second, it is important to understand that if an event is to grow, it must provide runners with reasons to come back and bring others.  I think this event fell short of that.

I thought the course was a hard course, very hilly.  Of course I understand that this is a matter that could be of great debate.  Other than the area in and around Metro Center, the course was full of rolling hills, some were tough, specially the one that waited for you coming out of Metro Center.  This hill took from me everything I had left.

The water situation was deplorable.  Not enough water stations.  Period.  First station was around mile 2.5 then again not till 5.5 or 6... way to far between them.  I have made a decision that from now on, I will carry my fuel belt with me to all events, regardless of distance.

Porta Potties was another issue.  Just a few set up at the start/finish, didn't count them but there couldn't have been more than ten.  Huge lines pre race, didn't count the people in line, but there must have been 200 or more.  Only one, that I saw on the course, somewhere around mile 6 or 7.

Not sure what the idea was behind the finisher's lanyards in lieu of medals but overheard many say how disappointed they were, specially those that were doing their first half marathon.  I guess it was a money saving issue.

I hope that organizers read and listen to reviews posted throughout the Internet.  Take things into consideration and ensure future participants that these issues have been addressed.  I for one will have to think twice about doing this one again.

So how did I do?  My Garmin showed 2:04:45 and 13.25 miles.  I am happy with the results.  Secretly, I had a goal of under two hours, but I'll take what I got!

Source: http://www.triathlonat55.com/2010/11/p90x-week-4-and-nashville-half-marathon.html

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Planning My 2011 Season

Ah...it's that glorious time of year to pick out anchor races for 2011! Few things lift my spirits as much as this annual ritual (see '06, '07, '08, '10). As I've said many times before, a full calendar of endurance events is proof to me that I'm choosing to live IN the world instead of ON it.

I usually pick out a few favorites, find some new challenges, add a couple of championship races, then fill in the rest with as much as I can get away with. Put enough "fear" on the schedule and I will be plenty motivated to train in the early AM! This year has the additional challenge of baby #2 arriving sometime in March, so I'll be sticking close to home for much of the year.

Here's where you can find me in 2011:


Crystal Springs 50k, Woodside, CA, 1/8 - This one is in my backyard (same course as the Woodside 50k), and is a good way to kick off the year. If you want to give it a shot, there are now six Woodside/Crystal Springs 50k's throughout the year. Very cool!


USATF Cross Country Natl Champs, San Diego, CA, 2/6 - Cross Country?!? Yup, I've never done it and have always wanted to try toeing the line with 200+ others for an 8k romp across the fields. Might as well rook it at the national championships and watch the experts do it right. Time to test those comfort zones!




Steep Ravine 50k, Stinson Beach, 2/12 - Let's see...a new course on the Mt. Tam/Dipsea Trail that pitches you up the Steep Ravine four times? Hell, yes! Must try this one. If only for the time-lapse photos of my face and quads breaking down.




Napa Valley Marathon, Napa, CA 3/6 - My fitness levels indicate I should be able to go sub-2:40 in the right circumstances. Here's a flat-ish course that I know, and a good opportunity to put it on the line. I will get in lots of speed training and taper down for this one.


24 Hrs of Labor (crew), Palo Alto, CA, 3/13'ish - Is there any endurance event crazier than birthing a child? If you've ever had the humbling honor of witnessing what it takes, you will instantly feel like 100-milers are no contest. I get to be crew on this one (thank god). I'm sure Mom is hoping for a sub-24 hour finish on this one too. ;-)


Presidio 10m, San Francisco, CA, 4/17 - Expecting a baby in March means no Way Too Cool, American River, Miwok or other favorites this year. But the Presidio 10-miler looks like a fun and hilly course put on by The Guardsmen, and happens to also be the RRCA 10-mile Championship. I'll race this one, then jump on a plane that afternoon to:


Boston Marathon, Boston, MA, 4/18 - Heading back to Boston for #7 in my streak, joining Kik Armstrong and her entourage of Texas Flowers. I'm curious to see how the mix of runners will change now that the event is filling up in a single day. Props to Daba (aka, Grandma) for covering for me.


Bay to Breakers, San Francisco, CA, 5/15 - The 100th anniversary of this nakedfest is going to be epic! I'm trying to locate a running rickshaw to tote the kiddies - if you know of a place to get one, do let me know. Video cam for sure. Only question left - is this the year to don the nut-tsak?


Escape from Alcatraz, San Francisco, CA, 6/5 - For whatever reason, putting a triathlon on the schedule keeps me cross-training in the pool and on the bike all year long, which in turn allows me to increase my running load by 10-15%. I got a lottery slot to Alcatraz this year, and a nice x-mas gift took care of the ridiculous $400 entry fee. Time to dust off the wetsuit and take the plunge!


Dirty Half, Bend, OR, 6/12 - I have some unfinished business here, after a bike crash took me out of peak form in time for the 2010 USATF Half Marathon Championships. But it was SO fun to attend, with 1,000+ runners, beer brewed just for the event, bluegrass bands, etc. It's easy to head back! It's also a good tune up race for what comes next. If you like this race, sign up fast this year for it will fill for sure.




Masters Track and Field World Championships, Sacramento, CA, 7/17 - The Masters Track and Field World Championships are in Sacramento this year, which presents a great opportunity to don the stars and stripes in an international field. The marathon event caps off a week of track events, although I don't have the sub-2:30 chops required to be competitive here. But if a world class event comes to your state, you need to represent!




Mt. Shasta Century, Mt. Shasta, CA, 8/7 - My crew of Death Riders will be heading up to Shasta to tackle this 130-mile monster. Looks like a lot of great climbing and epic views.




Wasatch 100m, Layton, UT, 9/9 - No schedule is complete without a 100-miler, and this year I'm going to head up to Utah for the Wasatch 100. I've always loved seeing the pictures from this race, and the altitude and terrain are well outside of my comfort zone. Perfect! Should the Wasatch Committee not select me to run, I can always return to the Flagline 50k for the USATF 50k Championships.


NYC Marathon, New York, NY, 11/6 - This one has been on the list for a while now - time to kick down and run the 5 boroughs. I hadn't realized that a sub-2:50 marathon time gets you a guaranteed entry...nice! Let's do it.

There are others I hope to add, schedule permitting. I usually schedule a dozen races, and end up doing 20 or so. Pacific Coast Trail Runs have added a whole series of Lake Tahoe races, and I'm eager to get more info about them. It sure would be cool to do Bighorn 100 or the new Black Hills 100 in June, the Headlands 100 in July, or head back to the Skyline to the Sea or Big Basin 50k's. But we will have to see how the newly extended family is doing first. So many races and so little time! We are blessed to have so many opportunities.

Let me know if you guys are going to be at any of these - let's have some adventures!

- SD

Source: http://runtrails.blogspot.com/2011/01/planning-my-2011-season.html

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