Ironman Couer D'Alane was Sunday and I Wasn't There ...

This past Sunday I woke up early, grabbed some food, stretched and was on my bike at 7:16 am. After 10 miles on my own I met up with a group of friends I have been riding with on many Sunday mornings. We rode mostly on the Jersey side of the boarder, stopping in Millford for a mid-ride snack. The group ended up breaking up due to a newer rider missing a turn, but the morning was relatively uneventful. I ended up with 65 miles of riding. An enjoyable morning, for sure.

Just not the Sunday I had planned to have on this late June morning.

On Sunday I was supposed to be in Couer d'Alene, ID to race Ironman CDA for the second time. Plans fell through this winter when knee troubles led to surgery in April. Months ago The Queen made it perfectly clear that nothing good would come from attempting to run a marathon after a 7 hour warmup. I agreed and bagged the race.

Shortly after finishing IMCDA in 2008

I followed the race online as I do on occasion. The weather was pretty ideal - high was 67 degrees - and the pro race looked like a good one. Looking at the results, my age group (45-49) was crazy competitive, with the slowest Kona spot being a 10:03 finish time. Clearly there were some fast old men.

You would think that this would be a bummer for me ... and it was. But not as bad as you would think.

See, at the end of the day, IMCDA was just a race. One race.

Sometimes we can get so caught up in our own stuff that we start to think these things we do for pleasure are more important than they really are. We get caught up in the planning, the training, the racing. Everything has to be perfect. Everything has to do with this one day. We become obsessed, losing sight of the bigger picture.

Because at the end of the day it is just one race.

I would be lying if I told you I didn't give it some thought. Maybe even more than a little. Besides being out $1,000 and finding out that the new Ironman switch policies are not all that WTA would like you to believe, not towing the line on Sunday morning crossed my mind. Would I have rather of been racing on the other side of the country? Absolutely. Would it have been the right thing to do? Hell. No.

Here's the deal: there are more races. Lots of races in fact. Come November I will be in Panama City Beach, Florida with Em racing Ironman Florida. Between now and then I will race a few Olympic distance triathlons, a 70.3 and running race or two. And in the future, you can expect me to be back in CDA to give that course another go. Because there are always other races.

More important than that one race is to make sure you are healthy and focused on doing what has to get done for the long term. From my first doctor's appointment my main focus had been directed at correcting the problem. In fact, after figuring out what the problem was, I directly asked if I should bag the early season Ironman.

Over the years I have been the guy who always showed up to train. There were minor injuries, but never anything too serious. When friends would go down with a something that would put them on the shelf for some time I felt compelled to encourage them to do what they needed to do to resolve the issue quickly and permanently. I would always tell people that everyone has their day, that my day would eventually come.

In 2014, my turn came. Disappointed that I missed a big race I am happy to report that things are going good. I have recovered quickly from surgery and am slowly getting my fitness back. More important than that, I'm healthy, and I have a better understanding of my body and what I need to do to continue racing and training with my buds for many, many years. At the end of the day, health and wellness is what's really important.

Could I have toed the line this past weekend? Yes I could have. Would it have been a smart thing to do? Hell. No. If I were in CDA this past weekend I would have given it my all. In the process I would have surely had a less than optimal day (being that my longest run since coming back is less than 5 miles) and surely did some long-term damage for no good reason.

Because again, it is just one race.

Train hard. Stay focused.
Jon

Starting to Run After a Layoff is both Awesome and Horrible

I started running in 1994 as a supplement to the strength training I was doing at the time. Powerlifting was my thing back then, but I did enjoy the few miles I ran each week. Even ran the Chilipepper 5k with Matt that year, mainly for the free chili and beer at the finish line. I forget what I ran it in, but I still have the unwearable, heavy cotton t-shit.

Between then and a few months ago there wasn't a period of more than a week in which I didn't get out and run.  I remember reading an article in Triathlete Magazine by Dave Scott on off-season training where he specifically said to keep running. His basic argument was that if you stop running completely your body would have to rebuild its ability to withstand the impact that running places on the body. I'm sure it wasn't scientifically researched, but the theory made sense to me. Maybe it's because I enjoy to run. Who knows. Either way, even in the off-season I might ship out on swimming or biking, but would make sure I ran 20-30 miles every week.

A few weeks ago I started to run again after a three month layoff. The first run was 10 minutes - doctor's orders. I made it without stopping and without pain. Success!!! Not very fast, but speed wasn't really the point on that Monday morning.

A few days later I tried again with success - fifteen minutes of running (the upper limits of my allowable daily run). Since then I have been able to slowly increase the time/distance of my runs as well as the frequency. Last week I ran three times for a total of 8 miles.

And it was Awesome ...

After the horrendous winter weather we had in Bethlehem, keeping me inside most every day, it has been nice to be back out on the roads running and/or biking on a daily basis. Even on a muggy, humid day like today, just being outside doing what I have done for two decades is a pleasure. Now, more than ever, I find it hard to believe there are so few people out on the roads with me during the early morning hours.

As great as it has been to be back out running it hasn't been all good. Starting up again is essentially starting over from day one ... with a few big differences. The biggest difference is that I am fairly fit from swimming and biking. This is a good thing, but humbling when I run. The body can do what it can right now which is nowhere near what my cardio system could handle. As a result, running is both hard and easy. Hard because the body has to rebuild its ability to run fast(er) and long. Easy because, even when "pushing it," my heart rate can't get up where I would like it to be. Just not able to work hard. All part of the process I guess.

The other issue I have faced is the soreness. That first day back I ran a little over 1 mile. The next day my calves, quads and hamstrings were sore. Back in the day (literally 9 months ago) I could run 20 miles, grab some breakfast and be on my way like nothing happened. Now, one mile and I'm sore for 48 hours. Again, all part of the process.

Back to the awesome: I'm able to run and I will be able to do triathlon again. I've been saying it all along, but now I know it's going to happen ... because it is happening.



Train hard. Stay focused.
Jon

Ironman Training Review: April & May, 2014

It has been two months since I last posted a monthly training review and a whole lot has happened during that time. Of all the things that have happened, almost none of them were on listed on my season training plan. If all had gone according to schedule I would be just about ready to start tapering for Ironman Coeur D'Alene on June 29th. Instead of being Ironman race ready, I'm just starting to build fitness. Here's what's been going on:

First, Ironman Coeur d'Alene isn't going to happen this year. The Queen basically told me that there was no reason to travel across the country to go have a bad experience. With training not being what it should have been for a variety of reasons (see below for more details), she made too much sense for me to disagree. There are always other races, including Ironman Florida, which I'm signed up to do this November.

Second, Knee Surgery. On April 16 The Queen drove me over to the Westfield Hospital to get surgery on my right meniscus. The actual procedure took only 30 minutes, but the process took up most of the day. We headed home and, for most of the next 5 days, I sat on our couch with a few books, my iPad, and Netflix. The long version of the story can be found here.

That post was written one week after the surgery. A few days later I was cleared to ride bike inside on my trainer for no more than 30 minutes ... which, of course, I heard to mean "ride for 30 minutes." Over the course of a week I gradually pushed a little bit harder each day. Not hard, mind you, just a bit more work than the day before. Then, after spending a weekend in Washington DC cheering on The Queen at the Nike Woman's Half Marathon, I received the OK to start riding outside again.

Third, the reality that my pre-surgery training hadn't been all that great. Looking back, even discounting for three months of not running, my swim and bike were both affected by the tear in my meniscus. I was in denial at the time, but soon after getting back on the bike it became obvious just how much I had been struggling. With my knee constantly swollen and painful, riding outside became a different experience. For all but one ride I stayed close to home and on flatish roads.Why? Well, it hurt to pedal in a standing position so hills were out of the question. And with some pain and swelling, I thought it was prudent to stay close to home as I preferred to not have to make the call for the pussy pickup (and by pussy pickup I mean when you have to call to get a ride home because something happened, not this).

With playgrounds that look like this, who
wouldn't want to ride their bike 

Fourth, the combination of crappy weather, too much indoor training, and my achy knee resulted in a lack of motivation to train. Nothing more to say here, but hard to preform at the Ironman distance if you aren't willing to do the work.

Fifth, said lost motivation has been found once again.

So here's how it all has gone down. April started off with no running but some good swims and (finally) some riding outside. Swimming was fairly normal but the bike, not so much. While I was happy to be outside again on a somewhat regular basis, I was counting down the days to get my knee fixed.

After the April 16 surgery I basically spent 5 days on the couch, followed by a week of limited riding bike on the trainer. for no more than 30 minutes ... which, of course, I heard to mean "ride for 30 minutes." Over the course of a week I gradually pushed a little bit harder each day. Not hard, mind you, just a bit more work than the day before.

That weekend we traveled to Washington DC where The Queen was running  the Nike Woman's Half Marathon. She pulled off a big 5 minute PR. Probably not the ideal situation, my knee was able to withstand some 5+ miles of walking and too many hours in the car.

April 28th I was cleared to start riding outside which I did immediately after work that day. Not fast. Not hard. But I was back outside on two wheels. Happy, happy, joy, joy!!!

After three months in the closet, had a little
dusting off to do.

Using the same structure as I did for the indoor riding, I started with a few short, easy rides, gradually adding a little more intensity to each ride. By the weekend I felt comfortable with adding in some vertical, which went off without a speck of pain or swelling.

May 1st I was cleared to start swimming again. Never been so happy to be back in the pool.

May 17th I raced the AquaVelo division (aka "The Injuryed Guy Division") at the Jerseyman Triathlon in Clinton, NJ. I had signed up early in the year for what was to be a shake off the cobwebs race. You can find the race report here.

From there it has been a matter of continuing to rehab the knee, which won't be 100% for some time, working on rebuilding my fitness and building a plan for November's IMFL with the least amount of running necessary to be successful.

Which speaking of running, I did some of that last week!!! Three short and slow runs, but it was actual running.

Anyway, I fell really, really lucky. The recovery has been on the fast side of average and I am back doing what I enjoy. In fact, last week was the first week of 2014 I was able to get a full week of training completed without any issues. Which leave me looking forward once again to a great 2014 race season.

Thanks for reading.

Train hard. Stay focused.
Jon

About That Knee Surgery I Had Last Week ...

Whatever you could say about my athletic abilities - or lack there of - the one thing you could never accuse me of is being lazy. As Woody Allen said, 80% of life is showing up.  And show up I did. Day after day, month after month, and year after year, I was there training and racing. You can say and think whatever you do about me, but you can't call me lazy and you can't call me inconsistent.

After beating the $hit out of my body with heavy squats and deadlifts for years I caught the endurance bug, running the first of many marathons in 1999. Eventually I caught the triathlon bug which inevitably (in my mind) led to my first full Ironman in 2006. I might not be close to being the best at it, but I have been going long for a long, long time. And I have been doing it, for the most part, injury-free.

Last week, for the first time in seemingly forever, I went 5 days without any swim/bike/run. As the title of this post notes, my extended rest has been forced upon me by my first (and hopefully only) major injury - a torn meniscus. Last Wednesday I had surgery to repair the problem.

As far as the actual surgery, everything went fine. After arriving at the surgery center around 11:30 am I began the process of being readied for procedure. As a part of this process everyone - and I mean everyone - you meet asks you your name and birth date (something about making sure they are doing the right procedure on the right person). They also want to make sure you are comfortable, which is nice when you haven't been able to eat or drink for 16 hours or so.

The procedure took about an hour and was good and bad. Good because there were no complications; bad because there was more damage than originally expected. None of this came as much of a surprise.

The next day The Queen drove me over to meet with the Physical Therapist, Rick, and see what was going on under the Ace bandage. What we found was all good. While swollen and bruised, it wasn't bad. My range of motion was close to normal while all of the surrounding muscles were working just fine. Apparently muscle activation post-surgery can be an issue for some. I was able to walk  (slowly) without crutches. PT Rick instructed me to keep icing, take it easy, and do a few basic exercises three times per day. He cleared me to drive starting Friday.

My original plan for the weekend was to spend the bulk of my time on the couch with my legs up and ice on my repaired right knee. Other than a few short ventures out and Easter dinner with The Queen's parents, that is where I spent my time. I'm fairly certain I not only got my money's worth out of my Netflix subscription for the year, but that I read more in those five days than I have in the past month.

After seeing PT Rick on Monday everything looked "very good" and I received clearance to start riding a bike on the trainer for 30 minutes each day. Needless to say, I have been riding, hoping to be back outside next week sometime. In the meantime I continue to do exactly what I'm told I can do, nothing more.

Recovery time is expected to be weeks, not months. Bike will be first, then back in the pool. Physically I could probably swim today, but need to wait for the wounds to heal or risk infection. I choose to avoid infection. Running is still 4-6 weeks out.

So in the short-term, I'll be back. This Summer I expect to be racing myself back into shape and Ironman Florida is still a-go.

But what about the long-term? The damage in the knee was worse than expected. Tomorrow I'll be back with The Doc and get to hear and see all the gory deets. I'll be able to run again, but not nearly as much volume as I have in the past ... unless I want to ruin the knee and not be able to run. I can, however, swim and bike my ass off without concern for my right knee.

The practical application for me appears to be the days of running 2500+ miles and 3 marathons in a year are over. When the roads get sketchy I either stay in on a treadmill or skip that day's run. Triathlon is good, but my approach to getting physically prepared will be much different with more focus on the bike and less emphasis on running mileage. Long distance racing should still be doable, but emphasis will have to move to shorter distance events.

In the end it is about remaining active and making sure I have longevity in this crazy world of sport. I have become comfortable with the fact that things have changed, forcing me to adjust. Better to listen to sound advice than it is to be foolish with my health. Better to take care for the long-term than it is to be self- destructive. Better to continue on with a different focus than it is to be permanently sidelined.

Train hard. Stay focused.
Jon

Ironman Training Review: March, 2014

As far as training goes, to say that March was not the month I expected it to be would be an understatement. After two months of horrid weather and relatively low volume (but high intensity), March was designed to be a transition month into race specific prep for Ironman Couer d'Alane. Total volume would increase while intensity would continue, but with more emphasis on long interval sets.

What actually happened is my right meniscus has a small but painful tear which requires surgery. As a result, any planned racing for the first half of the year is not going to happen (including IMCDA). While I had a great plan coming into 2014, shit happens and things change. I have a general idea of what I want to do in the back half of the year to get ready for IM Florida, but need to see how surgery goes and how fast I'm able to start training again. My plan is to be very conservative and err on the side of doing less. You can read more about it here.

With that said, here's how the month of March worked out:

Strength Training: March is a transition month. I still strength train 2x per week, but less volume and less emphasis on continuously adding weight to basic exercises. With knee issues I moved away from basic squats and into single leg movements. I'm still deadlifting. Core work increased slightly over February.

Swim: Weekly yardage was up, with the exception of a swim recovery week in week three. Well, more like I was a bit bummed about my knee and used that as an excuse. That small transgression aside, I was able to hold my CSS pace at 1:21/100. On the surface this doesn't sound all that great. But ... and this is a big but ... unlike years past I haven't slowed down with the increase in bike miles (see below). Also, I have been doing some serious pull sets this year, which have been getting slowly but consistently faster. I'll call that a win in the pool.

Bike: March is a month I generally get approx. half my riding done outside and half inside due to weather and sunlight issues (gotta hate when work gets in the way). With the early daylight savings clock switch, riding before work doesn't really work until April, and in the evening I can't get onto the bike much before 6 pm on a good day. So what happens is I usually manage 1-2 days during the week outside and then both Saturday and Sunday. The other days are on the trainer. As it worked out the weekend long ride has been progressively longer, overall time in saddle has been where I expected, and HIIT sessions on the trainer have been effective. With the knee issue I haven't been as aggressive as I'd normally be, but I'm pretty much where I expected to be entering April.

Run: The month started out with two weeks of 3 runs per week with OK mileage and ended with an appointment with a surgeon. On March 9 I went out for a short recovery run and around 3.75 miles I felt a pain in my right knee. After consulting with my doctor it was concluded that either I reinjured the knee or the cyst that was in the knee area burst. A few weeks of rest would tell us what actually happened. On March 27 I did a short test run and the results weren't good. Needless to say I haven't run since.

Overall: If I were a pessimist I would certainly call March a disaster. When the highlights are sub-par training volume and being able to run, there's a problem. After facing reality and backing out of IMCDA due to the knee surgery I scheduled,  I should be really, really bummed right now. But I'm not. I have chosen to take this setback in stride. After many years of training and racing without major injury it was my time. Please don't misunderstand, I am not happy about having my plans drastically changed. Believe me, I would like nothing more than to be outside running 30, 40, or 50 mile per week and preparing to race Ironman in June.

Source

I prefer to concentrate on the positive. My fitness is up, my swim is in good shape, and my bike legs are coming back. After recovering from surgery the plan is to slowly increase run mileage. The big goal for the year continues to be Ironman Florida and the time away from running, something that hasn't happened since I started seriously running in the mid-1990s, cannot be a bad thing. November 2 is a long time away.

Between now and then I will do what needs to be done to make sure I am fully prepared when I step into the Gulf of Mexico. Racing this year will be different that originally planned. Some planned races aren't going to happen while others will be on the schedule. Training will be different as well. I have a number of ideas for both ... just need to get through surgery and back out running before I can make any hard decisions.


Train hard. Stay focused.
Jon


Related Posts:

Ironman Training Review: February, 2014

Ironman Training Review: January, 2014

2014 - The Year for Ironman Racing

Do you remember that time you had the perfect plan and it all went to ...

"Race when you are healthy and able because you never know when that may change." - Lo-Jack

After the final race of the year and a few weeks of R&R, I started to plan out the 2014 race season. Already having two "A" races on the schedule - Ironman Coeur d'Alene and Ironman Florida - it was simply a matter of filling in a few tuneup races, filling in the training blocks, and tracing out the important workouts. For once in my life I had it all sketched out on paper BEFORE the season started. Once January hit it would be a simple matter of filling in the weekly details.

Come January 1 all was good. I started my base period, focusing on strength on the bike and speed in the pool. Coming off a calf strain, running was mostly base miles. Simple, straightforward training.

Then it happened ...

On morning after a run I felt some tightening in my right knee while stretching. This pain was not an unknown to me. Presenting like a tendinitis issue I have dealt with in the past, I went with my standard protocol for this problem. A few week later, things were no better, and I was not running.

Something was different.

For what is probably the first time ever I made the decision to call a doctor. A few days later I was in the office of a sports medicine doctor at OAA Orthopedic Associates getting an x-ray and MRI. A few days after that my fears were confirmed - a meniscus tear. Fortunately, the tear was minor, probably with me for some time, and not necessarily bad enough for surgery. Long story short, after working through the problem, thinking we were in the clear, then dealing with the problem again, the decision was made to get a surgeon involved. Yesterday (April 3) I sat down with a surgeon and will be having surgery in a few weeks.

How things have changed ...

A few weeks ago The Queen informed me that Ironman Coeur d'Alene wasn't going to be happening - I wasn't able to train as needed and nothing good could come from attempting 140.6 miles in an unprepared state of fitness. More than likely I wouldn't be ramping up the run fast enough to give me a chance at a successful marathon off the bike. We talked about it (I had already looked into a number of options), and both agreed it wasn't going to happen. Even if I could have evaded surgery, The Queen was correct.

I have been keeping in shape on the bike and in the pool. I do miss running, but have hit new PR times in the pool and am starting to feel good on the bike. Between now and surgery I will continue to build fitness knowing I will be out of commission for a period of time. I've been told that getting back into the pool and on the bike will happen relatively fast, with running dependent on how much repair needs to be done. Big picture, Ironman Florida and my Fall racing season are still on tap.

Mentally I'm OK with this and will be writing more about it. I did my first of 30 marathons back in 1999 and my first of four Ironman distance events in 2006. All this time I have been relatively injury free, dealing with minor muscle strains and the occasional lower back pain. Don't get me wrong, it's not all "happy happy joy joy" around here, but I do understand the miles I have in my legs. I would much rather be thinking about 20 mile runs, 100 mile rides, and a crazy long transition workouts than surgery, rehab and planning out a comeback.

And that's how your perfect plan goes from awesome to crap.

Train hard. Stay focused.
Jon

Ironman Training Review: February, 2014

Last month I ended my review of my January Ironamn training by noting that I can't wait for the weather to break. Well, here in Eastern PA we are still waiting for something that resembles nice weather. Turns out,  as bad a weather month as January turned out to be, February was worse. We had snow, and more snow, and then a bit of ice in the middle of more snow. The Queen had half the month off from teaching!!! It hasn't been the worst winter season, but it is darn close. Fortunately the temperature has been cold enough to keep the snow around ...

Last I looked, nobody ever moved a race date because of crappy training weather in the months leading up to the race. Thus, we carry on ... albeit with more inside training than I would like. Not always the most fun, but sometimes you do the workout because you have to, not because you really want to. I would much rather suck it up inside in February than suffer in June because I let the weather be an excuse to blow off workouts.

We've had more than our fair share of snow this year.

February training was designed to be a continuation of what I was doing in January with slightly more volume. On the bike, build strength; in the pool, speed and technique. The run, due to my knee issues, the plan was to simply run and not do damage.

Strength Training: February was a continuation of January with 2x/week of hitting the weights. Still doing basic exercises my overall strength is good as we enter March. On my to major lifts - squats and deadlifts - I ended the month stronger than I entered it. There was much core work done as well as specific training to address some imbalances that are contributing to the knee problems. The focus starting in March will change with less overall emphasis on basic strength training and more on core as well as swim/bike/run.

Swim: Weekly yardage was up a bit to an average of approx. 9,000 over three swims per week. I tested early in month (400Y/200Y) swimming both timed intervals faster than January and surprisingly faster than expected. Since the beginning of the year I have been working on my threshold using the protocol from Swim Sense. You can find the deets here. I have worked my way down to where my CSS pace is 1:21/100Y. For my main set each week I have mainly stuck with 8-10x200 on 20 sec rest. Sounds easy enough, right? Don't bet on it.

First time in 3 years I've had to bust
out the really cold weather gear.

Bike: The weather in February was more of the same. And by more, I mean more snow, more rutty roads, more brutally cold days, and more time spent on a trainer than I would like. The HIIT sessions during the week are getting me strong, but workouts are relatively short in duration. Fortunately the weather on weekends was just good enough so I could get outside and ride on 3 of the 4 weekends. All things considered, I'll take it. I enter March feeling good about my strength but knowing I need to start getting in some longer, endurance rides soon.

Run: January run training was a bit of a disaster due to injury. Still not where I would like to be, I have been able to start running again, working to slowly build mileage in a sane way. I was scheduled to race the Myrtle Beach 1/2 Marathon on February 16, but 18 inches of snow cancelled the trip. It was a bummer, but totally out of my control. Instead, I spent some quality time with my snow blower (one way to get outside) and treadmill ... something I have used more this year than ever before. Between the snow and the poor road conditions, I was much better off inside than I would have been on sketchy roads.

The good news is I have been able to run. Overall run mileage is still down, but I have been able to run, even getting in two short transition runs. Long runs have been around 12 miles.The bad news is there is still some pain and all my runs are just running - no intervals or hill repeats, or tempo runs. I am choosing to be positive about the situation, believing it will get resolved and the lower run volume early in the year will benefit me come race day.

Overall: Total training volume was up a little from January. I feel great in the water, strong on the bike, and happy to be able to run. Fitness is up, but bike endurance is a bit behind where I would like it to be.

While the first two months of the year were designed to build strength, March is a month of transition from base-type training to race specific prep. At the start of the month I am just 16 weeks away from IMCDA. Total volume will start to increase in all three disciplines. In the pool this means my endurance sets will be longer as will overall volume. On the bike I will be outside as much as possible. Fortunately, the clocks change on 3/8 giving us light in the evenings. Hopefully this allows me to get outside a few days each week. On the weekends, I'll be outside getting in the miles if at all possible. If the weather doesn't cooperate, longer trainer rides will have to happen. And assuming my knee is ok (I go back to see Doc on Friday 3/7) mileage will slowly grow this month.



Train hard. Stay focused.
Jon


Related Posts:

Ironman Training Review: January, 2014

2014 - The Year for Ironman Racing

Winter, Injury, and Dealing With a Bit of Fear

"Courage is never to let your actions be influenced by your fears." - Arthur Koestler

Last week I received an email reminding me that Ironman Coure D'Alane was 20 weeks away. For the uninitiated it surely sounds like a long way away. Especially with all the snow and cold we have had here in Eastern PA, June 29 feels like it will never come. What was my reaction? Scared me a bit.

See, this isn't my first rodeo and I know what it takes to show up in shape. There is a lot of work that has to get done. A lot. Here in February it's just some base building to get ready for the real training that has to get done come April and May. Sounds simple enough; it really is. Put in the work day after day, week after week. Simple, but not always easy.

Two things have happened this year that are different for me than previous Ironman training cycles.

First, this winter weather really sucks for training. Granted, we have been spoiled the past few years with mild temperatures and low snow totals. But come on, this is getting ridiculous!!! I have about 3 feet of snow on my front lawn and the streets are half their size. It did finally get above freezing today for the first time in who knows how long. Riding is about impossible these days, running treacherous on a good day. Especially in the pre-dawn hours where there is less traffic, but black ice is hard to see.

The other difference is I have been dealing with injury. After seeking medical advice - something I don't normally do - I found out I have a slight tear in my right meniscus. I do feel quite lucky as I fully expected to have surgery. Having some time away from run training is much, much better than having to go under the knife, then rehab. No time for that with an Ironman 20 weeks away.

Thus far, 2014 hasn't gone close to plan. By now I had expected to have a solid base of run miles in my legs as well as a solid half marathon. Instead, my longest run this year is under 12 miles and I had to bag the Myrtle Beach 1/2 Marathon  due to a weather related flight cancellation.On the bike the expectation was high intensity training during the week on the trainer complimented by one or two days each weekend outside building some mileage. Reality is more trainer time than anyone should want to put in. At least my swim training is on track.

Which leads me back to that touch of fright I suffered from last week. Training for an Ironman is a process that takes months, not weeks. It is a process I have enjoyed in the past, and plan on enjoying for quite some time into the future. But part of that enjoyment has to do with the people who help you along the way, as well as the things you get to see and experience during training. So far, 2014 has been frustrating. That frustration has led to some fear of the big race.

There are three key differences so far this year:

Not being physically 100% - I don't do well with injuries. Ignoring them, not dealing with them, is more my style. Time heals all wounds, right? Yes ... but sometimes you need to see a doctor and get some help. While hopefully on the mend, some training has been missed, some modified, certainly not as consistent as it should be. It's early

Less times training with friends - At the very least I have been running with at least one friend almost every Saturday for the past 18 years. People have come and gone from our group, but I have been the constant presence, always there if I am in town and not racing. In past winters there may have been one or two weekends that didn't work because of the weather. This year I haven't seen some of the regulars for weeks. Compound this with the Masters swim group I was training with shutting down and it has been a lot of alone time for Jon. Just as important, nobody to push or compare myself with while training.

More time training inside than ever before - I hate the treadmill. I'm not the biggest fan of the trainer. Neither is the ideal setup for me. I prefer to be outside - even on a part-time basis - but my knee and the weather have kept me inside more than ever. In winter's past I have run inside maybe 2 times on average ... ran more than that last week!!! Our basement is a very nice setup, but outside is what keeps the sanity.

In the end, I think the streak of fear is a result of the big change in race prep this time around. Plans have been modified, conditions have changed, and training has been more solitary than I prefer. But, hey, fear (and change) can be a good thing right?

Right.

I'm getting it done, and I sure as hell will be ready (barring catastrophe) come June 29.


Train hard. Stay focused.
Jon

Ironman Training Review: January, 2014

As I noted here, I have not one but two full Ironman races on the schedule this year. Big racing takes some big training, but also a long-term perspective. Fitness is not built overnight, but over days/weeks/months of consistent training. Over the years I have learned that the real work is not very glamorous and, at times, can be quite boring. Yes, there are key workouts  along the way. As anyone who has gone through the prep process knows, those workouts are the exception, not the rule.

The basic periodization of an Ironman training plan is quite simple: Start by building base fitness, ramp up the mileage over time, build specific race fitness, taper into the race. Simple, but not easy.

January 1 was the official start date for my 2014 Ironman training. One of my projects during my downtime in December was to put together a broad plan for the year, using Ironman Coure D'alene on June 29 and Ironman Florida on November 1 as my two "A" races. Any other racing would be done as a compliment to these two races.

Winter running in the Lehigh Valley (Towpath at Sand Island)

For January the original plan was to put in some solid miles on the run, building up mileage over the month, build strength on the bike, and strength and stamina in the pool. The total volume would be relatively low. Strength training and core work was also included.

Strength Training: Every year I take a few months and spend some time in the gym with some basic strength exercises. The older we get the more important this becomes. Since I'm getting old, I take it serious. I also take it serious because, although I don't necessarily look like it, I have enjoyed lifting weights for as long as I can remember. The strength focused actually started shortly after the Philly Marathon. During the month of January I deadlifted and squatted more weight than I have in many, many years. I enter February feeling strong.

Swim: For most of the month I kept the weekly yardage in the 8500 yard area, spread out over three swims, with an endurance swim and a speed session each week. After three months of very little swimming, the beginning of the month was a bit of a challenge. My speed was down and longer intervals kinda sucked. By the end of the month all was good and I was back swimming my intervals right where I was at the end of last season. The last week of the month I was in the pool more than originally planned - five times for much higher mileage. More on that below.

Bike: Unlike the last few years, very little of my time in the saddle would be outside. It has been a harsh winter here in NE Pennsylvania. Weekday rides this time of year are always inside (they happen pre-dawn) and weekends have been less than ideal. The limited riding I have done outside has been on the mountain bike, which is a nice change of pace and quite a bit of fun. I'm an old man so I'm not off on crazy trails balling downhill semi-out of control or anything like that. I enter February feeling good about the work I have put in, hitting my volume goal, but with a good chunk of specific work.

Run: Originally, the first few months of 2014 were to be dedicated to higher volume, base run training. A calf strain in mid-December made the planned volume an impossibility. Instead, I build volume over the month, topping out in the mid-30s. This worked fine, but ... and this is a big but ... but there is a knee issue. Not really sure what happened or how it happened, but it did.

Over a few weeks, what appeared to be some normal tendonitis that pops up from time to time was a much different issue. By the end of the month I was hobbling around and not running at all. Something is definitely wrong. I have been to a doctor and will have more when I have a handle on what I am dealing with. Until then we can leave it at I am currently not running due to injury.

Overall: Other than having an injury, I'm pleased with January. My bike feels about right as the swim is exceeding my expectations. The run is a concern right now. Fitness is coming back to where it should be as I am getting stronger. Volume is low and intensity levels are up.

February should be more of the same - strength building on the bike, working on speed and technique in the pool - with a bit more volume. As for the run ... I should have a better idea of what's going on very soon. I am scheduled to run a half marathon in Myrtle Beach, SC in a few weeks which I am highly certain won't be happening. Even if I can run at that point, not sure I will be running enough to go 13.1 miles. It could still happen, but I'm not betting on it.

On another note I have upgraded my tri ride for 2014. I have been riding a Quintana Roo Seduza since 2007. It has been a great bike and I have enjoyed the bike immensely. With many thousands of miles on it I had a choice to make: a major overhaul or buy a new bike. After finding a great deal on a new bike, I purchased a new Quintana Roo Illicito.

Can't wait for the weather to break so I can take her out for a spin.

Train hard. Stay focused.
Jon

Mid-Season Training Break

Last year I tried something new with my training - the mid-season training break. At 43 years old I'm no spring chicken. With years of pounding on my legs, I was finding that by the time my late season races came around, my body was really beat up. The result: some pretty mediocre performances.

Not being the sharpest tool in the toolbox, it took me a few years of this to figure out what was happening. What was even harder was following through with the solution. See, I have never really believed in the need for rest and recovery. Yes, I know it is necessary, but I have lived in denial of this fact for years. See, in my world, I should be able to work my ass off day after day after day and just get fitter ... I have come to realize we don't live in my world.

The mid-season training break is exactly what it sounds like - a hiatus from "real" training. In my version, I bring the volume of training down AND the intensity of the training. This means no long bike rides, no long runs, and no intervals (except at Masters Swimming, where I generally will do the workout but seat myself back from where I normally would swim). I will also try and run/ride flatter courses than I would normally seek out (have to keep it easy, after all). The idea is to really allow the legs a chance to recover and heal.

To take what is essentially a training hiatus is a big step for anyone who suffers from "Type-A Personality Syndrome." While it may make rationale sense, it not only doesn't feel right (I need to do more, more, MORE!!!!), it takes a lot of belief in your personal fitness level. Because, you know, if I don't do those hill repeats I'll never be able to climb a hill again and my fitness will totally disappear.

The first time I did this I did it based on what I knew should logically/rationally work. In other words, I took a huge leap of faith. Last year I set my race season up with my "A" race being Ironman 70.3 Augusta on September 30. The first part of the season I built up to racing Ironman 70.3 Eagleman and the Philly Triathlon (Olympic) in June, followed by two very easy weeks of training. Over the Summer I raced a few shorter distances, building to Augusta. These races mattered, but only as part of the build for Augusta. The goal was a PR at my "A" race and solid, specific performances at the other races.

Long story short ... it worked. I did well at both the NJ State Triathlon and Steelman Triathlon, leading to a 13+ minute PR in Augusta. I believe it worked for a couple of reasons.

First, even though I took 2 weeks of downtime, in reality it is more like 6 weeks until my training is back full tilt. I knew it would be a mistake to just rev it back up immediately after the forced rest. After all, I'm not 23 or even 33 years old anymore. Even  though it was coming from a higher level of fitness and training, I built up my training in the next few weeks like I do in January, gradually increasing both duration and intensity.

Second, because I gradually built my training up again, I was able to really hit it hard in the 4-week build block for Augusta. My legs were good. Mentally I was fresh. Key workouts went well. My fitness improved.

Third, my legs were fresh for race day. Not having 9 months of residual fatigue in my legs made the two week taper work like it should. So good, in fact, that I thought I peaked too early, as my legs felt so good race week.

What is the downside of the MSTB - actually doing it. Seriously. Taking a break at the end of the year, after my last triathlon or a late season marathon is easy. For years I have basically taken a good month and let the body heal. To back off when things are going good, the weather is warm, the days are long is counter-intuitive to me.

Now's the time I should be on the bike until 8:30 pm. There is light at 5:30 am, perfect for a morning run. And the pool is outside. Yet, I forced myself to take that break.

And again this year I am doing the same ... right now ... it's killing me all this rest. Currently I'm in the middle of week #2 of unstructured training. I've done some running, biking and swimming. Heck, I even went on a real vacation, sleeping as much in 2 days as I do in some weeks ... I miss my bike ... but I stick with it because it is better than bombing my Fall races because I was too hard-headed to take some downtime.

If you are looking for some other thoughts on this subject, both Pro Triathlete Jesse Thomas and the crew at Endurance Corner have some thoughts on the matter.

Did I say I miss my bike?

Train hard. Stay focused.
Jon

Dealing With Injury

Almost four weeks ago I strained my left calf at the end of a 5 mile transition run. While it appeared to come from nowhere, inevitably there was something not right that caused the muscle strain injury. Over the years of training for first marathons then Ironman events, I have remained relatively injury-free. Like everyone who trains for long distance endurance events, I have beat my body up and had small issues from time-to-time. But for the most part, I am dealing with something I am not used to dealing with - an interruption of my training and my routine.

A former colleague of mine became famous around the office for using the phrase "I love my routine" on a fairly routine basis. I always found the humor in how it would get under some people's skin, but also appreciated the thought. Because truth be told, I do love my routine. I know that when I wake early in the day I have a workout on the agenda before heading into the office. Sometimes a bike ... sometimes a run ... on a rare occasion a swim ... but always something. For the past month there has not necessarily been the case.

See, I haven't been able to run since that transition run. I tried last weekend and failed.This posed a much larger problem as I am scheduled to do the Rev3 Quassy 70.3 this weekend in Middlebury, CT. Being that I can't run, I had a change of plans. Still racing, but a change of plans. Here's how I'm dealing with this injury:

1. Aggressive Rehab - I am very fortunate in having a great massage therapist in Joe as well as an incredibly knowledgeable chiropractor in Greg Huron who understands and works with athletes on a regular basis. As soon as I had the issue I  scheduled to meet with both Joe and Greg asap to get a game plan together for fixing me.

2. Change in Training Focus - The great thing about doing triathlons is if you an injury keeps you from one form of exercise you can change focus and work on other areas. I had the same exact injury two years ago and put in a big block of swim training. And a funny thing happened - my swim noticeably improved. 

3. Remain Positive - This can be a challenge, especially when race season comes around. But bigger picture, I get that I'm healthy and fit, which is really what matters, not a few weeks away from the run.

4. Change in Race Plans - One must be realistic about what can and cannot be done. As this injury occurred right in the middle of by buildup for Quassy, I immediately understood that my best-case would be to go into the race able to make the distance, but not with the run fitness to make my original time goal. Once I decided that I couldn't run at all, I changed my registration to the AquaVelo division so I could still compete. I am scheduled to do the Philly Olympic Triathlon on June 23. Unlikely that my goal of winning the 40-44 Age Group title is going to happen. 

And such is life. 

So come Sunday I will be able to toe the line in an event that I have never raced before. Because of the bum calf I will compete in a totally different way than I had originally planned and it's kinda exciting. If you are familiar with the Quassy course - or Middlebury, CT in general - you know that it is challenging. To say there are a lot of hills is a vast understatement. That, of course, makes me happy. As we like to say : "we train for hills, we love hills!!!" 

Train hard. Stay focused.

Jon