About The Off-Season

As triathletes and runners, do we have such a thing as an "off-season"?  We may look forward to less training, in volume and intensity, but can we afford to take "any" time off?

For me the answer is no. Not that I can't afford to take the time off because I sure I could, but I don't really want to sit around and do nothing.  After I finished Ironman Louisville I took what seemed to be just a few days off.  Mostly to rest my mind and refuel my spirit, to ponder and enjoy the immensity of what I had just gone through.  Yes, they were tired.

When the time came to get back to training I asked my coach to train me to run a sub 2 hour half marathon.  For those of you wondering what the big deal is... well, for me it's huge in two ways.  One, I have never trained or raced for time. It has always been to "finish" doing the very best I could.  And second I ran a 1:57:something three years ago and have not come close since.

I have three half marathons on my schedule already, but I have given up the idea of a sub 2 hr for a couple of reasons.  One... my heels are killing me. This is the first time ever I have to deal with pain, not discomfort but pure, intense pain.  Self diagnosis:  Plantar Fascitis.  I have a doctors appointment but not till mid November.  Don't they know we need things repaired, like today!  And second, running for time was stressing me out to no end.  I was not enjoying my training runs, at all.  This is not acceptable.

Another item on the off-season schedule is to plan next year's schedule.  I have started on that.

 

2012 Wish List

As you can see this schedule is not set in stone.  It has been written on a dry erase board so that it can be modified.  One thing is for sure, I plan on at least two Ironman 70.3 events.  The first one will be the Florida 70.3 Ironman on May 12th and the second is yet to be determined.

Strength Training will also be a big part of my off-season.  I did P90X last year and was extremely pleased with the results.  I have already started again, but I have added a few Insanity sets to the mix.  Just to keep it interesting.

I will train my weaknesses. I will concentrate on improving my swim.  It is still by far my weakest link. This does not mean that I will swim mega laps, for improvement in the water will only come from improved technique and this can only be achieved through drill specific sets.

During the past twelve months I learned more about Nutrition than I have during my entire life.  I am going to continue working on improving my eating habits.

And not last but definitely the most important part of my off-season will be my family.  During this year, they sacrificed a bunch to help me achieve my goal and dream.  When deciding what to do at any particular time, they will be the first choice.

So the plan for this triathlete's off-season is simple.  Family first, then whatever happens.  No structured training, no specific goals.  I will run for the fun of it, I will swim for the heck of it and I will spin/bike just because.  I will not stress.  I will not worry.  I will be happy!

What is your plan for the off season?  What will you do?

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About Getting To Kona

A trip to Kona to participate in the Ironman World Championships is to a triathlete like a trip to Boston is to a runner.  Trying to figure out how to qualify for a spot in Hawaii has proven to be as difficult as trying to figure out when it will be your turn to sign up for Boston, that is... after you qualify.

And this question comes up this time of year more often than any other.  Most of us... well okay, a lot of us, spent the majority of last Saturday glued to the Internet watching the awesome performances by some equally awesome athletes and thinking while we were doing this:  What if?  What will it take?  How can I get there?

It really is not as difficult as one may think.  The qualifying part is, not the trying to figure out how.  Let me explain.

Up until now there has been three ways to get to Kona.  Actually four.  One is to earn a spot at a qualifying event, two is by being selected in the Ironman Lottery Program and three by winning a slot in the Ironman Charitable eBay auction. The fourth and lesser know way is to be selected as a featured athlete.  These are spots that NBC gets to feature athletes with special and extraordinary stories.  "Up until now" I said, because the WTC has added a new way.

There are 200 spots in the lottery and this is pretty straight forward.  You buy your spot in the lottery for $40 and if you get picked you get in.  The eBay spots are also pretty simple to get, if you have the means, financially.  The NBC spots are obviously more difficult to come about but if you have a story that's worth sharing, get in touch with NBC sports, you never know.

The bulk of the spots come from the qualifying Ironman events. Each and every Ironman distance/sanctioned event serves as a qualifier.  Additionally, six Ironman 70.3 events serve as qualifiers, 70.3 Asia Pacific Championships, 70.3 St. Croix, 70.3 Hawaii, 70.3 Eagleman, 70.3 Buffalo Springs Lake and three hand cycle spots are available at the 70.3 Antwerp.

Each event is allotted a certain number of qualifying spots.  Despite the massive amount of research performed, I could not find out how this number comes about.  Each age group in the event is given at least one qualifying spot.  The remainder of the spots are divided proportionately to the number of athletes in the age group compared to the total number of athletes in the event.  For example,  if 40-45 males have 8% of the participants then this age group will get 8% of the spots.  In case there are no participants in an age group, the spot will roll down to the next group.

These spots will be issued at the end of each event and you have to be present and ready to ante up the $700 registration fee or your spot will roll down to the next qualifying athlete.

And so there it is.  Pretty simple, right?  But there's more.  A new way to get to Kona.

According to Andrew Messick, head of the WTC  "If you're a serious and dedicated triathlete who has participated in 12 or more Ironman sanctioned full distance events you will be given a chance to go to Kona." But these will not be added slots, these will come from the lottery pool.

You can listen to the podcast that includes the interview with Mr. Messick. Discussion on the new policy starts about minute 20.   Source credit goes to DC Rainmaker

Triathletes that have more than 12 lifetime Ironman distance events under their belt will be chosen first until all that meet this new qualification have their day.  The number of slots to be allocated is not clear yet, so it is unknown how many years it will take for all to be cycled in.

As for myself, I'm a realistic when it comes to Kona.  I'm not fast, not even close.  I can not expect to get a qualifying spot at a qualifying event... not yet.  I do not see myself participating in the eBay auction either. And having only completed one Ironman distance to date, it will take me eleven years to even think about the new qualifier... that is provided I do one each of the next eleven years, which is highly improbable.

So, if I really want to get to Kona, as I see it, I have two options.  One would be to write a 13 year plan to qualify in the 70-74 age group or, the lottery!

Decisions, Decisions.

About Being Fit vs. Being Healthy

Of course you're fit.  You swim, bike and/or run for hours and miles at a time.  You can out-endure anyone close to you without even trying.  Your physique is envied by models everywhere.  You can lose weight without even trying and your body fat percentage is the goal of every top professional athlete.  Yes sir.  You're fit alright.

But are you healthy?

I have been thinking about this for a while now and even more so after the unfortunate death of a triathlete at the start of Ironman Louisville this year.  Of course we're fit, but are we healthy?

Those of us that got a late start in the sport, have a lot of ground to make up.  As for me, I was overweight (198 lbs), in pain from bulging, herniated and ruptured discs.  I have had numerous surgeries on my toes and ankle, leaving a constant nagging, if you will, on my lower extremities. Add to that the fact that I have high cholesterol due to family history and the very unhealthy diet that I followed for many a day.  In 1988 I had an asthma attack which landed me in the emergency room, at which point my cholesterol was discovered to be over 500; "a walking heart attack" I was told I was.

In 2006 I turned the corner and saw the light.  It was there blinding me, much like a train coming at you in a tunnel.  I did not want to be in pain any longer.  I wanted to watch my daughters grow, get married, have kids.  I wanted to travel with my wife; go places and do things only imagined impossible up to that point.  So I joined a gym.  I was 52 at that point.  I decided to get fit.  And healthy.

I changed a lot of my habits.  It was hard, but it had to be done. No ifs, ands or buts. It had to happen.  And slowly I started loosing weight, cholesterol started coming down hard (and staying down), pains turned to aches which are easier to manage.

I began to get fit.  But was I healthy?

My doctor suggested I see him twice a year vs once.  Due to the new stress I was putting on my body he wanted to make sure my ticker was ticking just fine.  I obliged.  He was keeping a close eye on me, for which I was very thankful.

I have done a couple of stress tests over the past couple of years.  Surprising the heck out of the techs performing the procedure.  So, as far as we can tell... yeah I'm fit and I'm healthy.

Most of the deaths at triathlons occur in the swimming leg of the event.  There's just to much going on at that point for an unhealthy heart to handle.  I understand that all the tests in the world cannot guarantee diddly-squat... but you know what?  I like my chances now a whole lot better.

Which brings me to the point...  Of course you know you're fit, but do you know you're healthy?  Go see your doctor more often.  Don't ignore, as much as us Type A personalities want to, unusual pains.  Chances are that they're nothing, but why take the chance?  When was the last time you had a stress test?  Call your doctor's office, have them schedule one... today!

Yes sir, you're fit alright.  But are you healthy?

About A New Contributor To This Blog

I am extremely blessed to have access to this platform to document the musings of a journey that started some four years ago and has taken me through some fantastic and unbelievable places accompanied by some equally amazing family and friends.

This vehicle has also provided me with the opportunity to be a source of information and in a minuscule degree a source of inspiration to anyone who is in need of a "little push".

But I know my limits.  There are areas in which I am not versed well enough to be able to intelligently discuss.  One such area is Nutrition for the Endurance Athlete.  This area seems to be a topic that always draws plenty of discussion and interest, specially from those new(er) to the distance running or triathlon life style.

This is where my friend Corey Irwin comes in.  As a professional healthy gourmet chef, author, and running and wellness coach, Corey actively promotes total body fitness, balanced nutrition, and long range, preventive health via her nutrition/recipe and running websites.  I am lucky to be able to announce that Corey will join this blog as a contributing author.  Please watch for her upcoming posts.

Chef Corey Irwin

Corey Irwin, Runner

To learn more about Corey and her upcoming cookbook, visit her "about me" page to link to one of her websites and/or blog.

About Ironman Pride

Three weeks and three days ago I completed one of the worlds most grueling events known to mankind:  the "Ironman".  If you missed my race report you can find it here for this entry is not about the race, or the journey to get to the race, but about the pride of becoming an "Ironman".

There are as many reasons why anyone would take on a challenge of this magnitude as there are people taking on this challenge, and it has been said that it's one of the most difficult things to try to explain, specially to those who do not understand the idea of pushing oneself to unknown limits.  I for one, gave up trying to explain.  Here is how I chose to handled it.

Life has changed post Ironman.  There's a huge sense of pride in having accomplished something that someone like me could have never imagined possible when I started doing triathlons in 2008.

And expressing this pride has come in many different forms.

In addition to the usual and obligatory IM merchandise; visor, hat, shirts, tee shirts, Finisher's Jacket, cycling jersey, coffee mug, car sticker, key chain, etc, etc, etc, I had a tattoo inked on my left calf.

Blood, Sweat & Tears

But this did not come without much thought and consideration.  Most of it done pre-Ironman.

During the course of those eleven months spent getting physically and mentally ready, I researched the idea of the tattoo.  Read countless accounts of why people get them done and why others choose not to and came to the conclusion that this would eternally be a sign and a stamp of something I did... that very few even attempt.

Through this research I found that those that chose to get a tattoo quietly expressed their opinion while the loudest voices came from those that frowned upon it.  Why?  I can't figure it out.  It is after all, as it should be, a matter of personal preference.

It's been a bit over two weeks since I got inked and it has been a conversation starter.  Folks that know that it means congratulate me and want to talk about the experience - not the tattoo. Folks that don't, ask... and I tell them.  With my head up high.  Proud to be an Ironman.

About "Post Ironman Doldrums"

dol·drums... A period of stagnation or slump.  A period of depression or unhappy listlessness.

I've been feeling a somewhat blue, so I went to the doctor,  he diagnosed me with a slight case of "Iron Deficiency".

Is this possible? Could this be true? Who me? Depressed? Anxious? Exhausted?   Somewhere along the line I heard that this could happen but no one is certain of how and when... or why?  Most importantly, once I  recognize it, how will I deal with it?


I have just completed one of the most amazing, mind boggling event of my life.  This was my goal, this was my thing.  I trained and I trained hard.  Day in, day out.  For months at a time.  My family began to wonder when and if they were going to get me back.  And just like that... after 15+ hours on race day, I crossed the finish line.  I became an Ironman!


So why the feeling of emptiness?  What's missing?  Shouldn't I be relieved that the pressure of the early morning / two a day training sessions are behind me?  Logic would tell me that it should.  Or could this be the problem?  All that free time.  Things were simpler then, my day was planned, there was no time to waste.  And now there are several hours of daylight left and I have nothing to do.  Nothing to do, but think.


I haven't had much of a feeling of depression.  I have been left wondering "what now?"  For me, there's nothing out there bigger or better than becoming an Ironman.  It was a goal I worked for for several years.  Methodically, purposely, one day at a time, one workout at a time.


So, what's next?  I know I have to schedule something, I have to plan something, I have to have a purpose.  I am not one to, although I should be, just train to train.  I am an objective type person, I need a goal to achieve, something to chase.  But everything seems to pale in comparison.   I have to get over this.  I have to get past this.


I will be running the Nashville Half Marathon in November.  I will be doing P90X for the second time or Insanity for the first time during the winter months.  As for next year, I'd like to do two Ironman 70.3 races.  I am looking at Ironman 70.3 Florida in Orlando on May 20, 2012 and Ironman 70.3 Augusta late September 2012.  Additionally, I'd like to do a few local sprint and Olympic distance races as well as the Country Music Marathon 2012.  Oh yeah, I'm doing the Ragbrai with my wife and some friends, and maybe just maybe the Cherohala Challenge.  I understand this is an aggressive plan and that something may have to give.  I'm okay with that.  And what about another Ironman in my future?  You bet!


And the lingering feeling that nothing will be as good as the Ironman?  Well, I just have to remember that "The Goals Did Not Become Less.  I Became More."

About "Hot Toe Syndrome" In Cycling

You may have heard of this syndrome.  You may have not.  You may suffer from this,  You may not.  Either way if you're an avid cyclist or long distance triathlete, I think you will benefit from my experience.  Read on my friend.  Read on...

Throughout the past four years I have been battling a condition which in the cycling world is known as "Hot Toe Syndrome".  In a nut shell, it's a "burning sensation" or feeling that starts in the metatarsal area, or the ball of the foot and radiates to the toes.  At times the pain is so intense, it's debilitating.

I first noticed it when I participated in my first Metric Century Ride on Saturday, August 23, 2008.  At that point I thought that it was my inexperience on the bike that caused the pain.  I would find out as time went by that this was not really the case.

I put this issue out of my mind because it did not present itself again until I started training for Ironman 70.3 distances.  At which time my bike training rides began to get longer.  With time and a little attention, I noticed that the burning aggravated itself after 3 hours, more or less, on the saddle.

So I started asking questions and researching the issue on line.  I went to my local tri shop and picked their brain.  They really had little knowledge of the problem so I went to the local bike shop.

Here I was told that my bike shoes were the wrong shoes.  The toe box was to small.  My toes needed room to expand.  So new shoes I bought.  I was told that I may have to consider inserts to change the pressure points.  This is the first time I heard "pressure points".

I rode with the new shoes and it seemed to solve the problem.  The bigger toe box seemed to be the answer.  For the time being.

As I entered Ironman training bike distances, the issue came back with a vengeance.  On a century ride early in the season, the last 40 miles or so were pure hell.  So were the next two centuries.  Time was running out. Something had to be done about this, and quick.

I submerged myself in the Internet.  Hoping that I would find a "magical" solution to my problem.  "Surely, I'm not the only one suffering from this issue".  Everything I read, everything I learned kept coming back to the "pressure point" topic.  No one answer was offered anywhere, because everyone is different, but the same advise kept coming back... make sure you have the right shoes, make sure you have the right clips, make sure the clips are in the right place, etc., etc., etc.

I went to a third shop and they looked at my bike, my shoes and my cleats.  They had nothing new to offer.  According to them, everything seemed to be just the way it needed to be.

There are no other shoes in the market that offer a bigger toe box.  The clips had been adjusted on the shoes several times.  There was nothing else to do here.  So the owner at the local tri shop suggested I try a shoe one size larger than what I needed.  He let me borrow his old pair to try on in an upcoming century ride.

During said ride the problem seemed to have been solved.  One foot did not hurt, the other one did.  The pain, however did not show up till much later.  The larger shoe did not give me a good feel for the bike, it was not firm and I felt uncomfortable with it.  All I thought was creating another problem while trying to solve this one.  So I returned the larger shoes.

And then it came to me!  Just like that, out of no where...yes, in the middle of the night.

The only thing I haven't changed in this equation is the socks!.  Yes, I ride with socks.  I use a cycling sock which is a compression sock.  Compression.  That's what made me realize that maybe this was the problem.

So I took the socks off.

Next time I went out I went sock-less.  PROBLEM SOLVED!  No pain!  Zero.  Nada.  Nothing.  Zilch.  WOW, could this have been the answer all along?  I was sure hoping it was.

AND IT WAS! As it appears the sock was creating undue pressure (compression) around my toes!  Yes, it was something that simple.

Every ride after that, long, short and everything in between was sock-less.

An on August 28, 2011 at Louisville Ironman?  Yeah, NO PAIN!