Thor's Thursday - Unintentional Trauma

We're usually pretty good about traumatizing folks. A lot of times it is intentional - 12 year old boy humor at crazy times, blaming the dog for fiber-induced clouds, being embarrassing in public - but sometimes it is purely unintentional.

Today - unintentional trauma was on the menu. After a long winter of treadmills, bike trainers, and football, today was a day to run outside in shorts. It was in the mid-40s and was just about right to have a long sleeve shirt and shorts on. Out the door and get the feet moving. After passing a few folks going the opposite direction on the sidewalk, I noticed that they had funny looks on their faces. Turns out it was me that they were RCA-dogging their heads about. Sigh.

So, it turns out that after several months of only going outdoors wearing pants, sweaters, jackets, hats, gloves, and other winter gear...you get pale. As this is happening, you fail to notice the gradual loss of tan. And then you run outside and unintentionally traumatize several blocks worth of unwitting pedestrians. Sigh. 

And, in a semi-related rant - running short manufacturers, please figure out how to make a pair of 7" inseam shorts with pockets that don't sag below the hemline when the phone is in the pocket. Sadly, the phone was with me, so not only did I scar folks with pasty pale thighs, I also traumatized them with the sight of the pocket stretching down below the shorts' hemline. 

And that visual should help you sleep better this evening! Pleasant dreams.

Thor's Thursday - Mojo

As in where did it go? Did it get lost as a result of too much work and too little play (training)? Did I exceed the lifetime allowance of mojo? Is it waiting under the surface ready to be re-awakened? Is it just waiting for a warm spring-ish day rather than the cold, windy, snowy ones? (and yes, the lack of an "or" was certainly intentional...)

Yeah, who knows. Been rough slugging through the last couple weeks of training, but luckily, we're signed up for some serious events this summer, so mojo or not - the training must continue. Getting on the trainer, or on the treadmill, or in the pool, or out the door is much easier when there's a bit of mojo flowing. 

But the important thing is to get the workout started. Convincing yourself that "you've got 5 minutes in you" can often get you through whatever you've got planned. Sometimes it's just the act of lacing up the shoes or some other equivalent that can make all the difference. You get dressed, you get out the door, and before you know it, the "just five minutes" turns into your workout. Other times, your body will say, thanks for the "5," but I'd like you to reconsider. And that's when you need to take stock - is your brain revolting because of a pain, an ache, a "something" missing, or is your brain just craving some couch time. If it's one of the former, be smart. If it's the latter, you have to decide - will your goal win the mojo battle or will the couch. 

Whether you think you can or think you can't - you're probably right. So, find your mojo. There's no shame in having a mojo-less workout. But the least likely place to find it is on the couch.

Thursday is Thor's Day - Fun and Funky Race Vibes

In case you haven't noticed, we're a little bit fun and a little bit funky. We like being slightly different and are fine when you call us special. There's a certain wacky pride in doing different stuff, and to be sure, doing triathlons is "different stuff."

We have fun doing a wide variety of races - there's joy to be found in the small, local sprint tri; there's joy to be found in the polished, very professional atmosphere of a corporate "production" tri; and there's a whole boatload of joy in the slightly off-kilter, fun and funky vibed races that are out there. We've had the pleasure of finding a few of them and figured we'd share. Please do not take this post as a bash of WTC, who puts on Ironman branded races. We've done a branded 70.3 race and have experienced two 140.6 venues. Those races are absolutely top notch and we have great memories of the races - they each have their own character within Ironman. We're just talking here about the "fun and funky" vibes that are out there. 

The first crazy vibe race we stumbled into was a small, local tri called Riverstock. Sadly, it hasn't survived. It was a tough course and low participation numbers (plus Hurricane Irene) managed to kill it off. This race had a crazy Woodstock-y vibe -- they gave out tie-dyed t-shirts (that we still wear!) and age group prizes were old 45s with a peace sign sticker and the race details. This was the first hint that chaos was out there to be found.

The next entrant in the crazy vibe line-up is the American Triple-T. It's a four pack of races over three days in an absolutely gorgeous state park in southwestern Ohio. You know that a race weekend is awesome if folks are willing to drive out to SW Ohio. There's something special about camping before a race and being so tired each day that you nearly fall asleep in the campground shower. The race organizers herd the cats very well and aside from the very plastic-y race singlet (mandatory to wear) - the weekend of racing is just top notch. Check them out here: http://www.americantriple-t.com/ 

The insane vibe category belongs to SavageMan. This is simply the best race we've ever done - jaw dropping scenery, tough hills (check out the fail video on the homepage: http://www.winthefight.org/savageman/ ), perfect organization, and a run course that goes right by your tent in a cruel twist of "there's my pillow, why am I out here running" insanity. Just an amazing atmosphere and all the staff and volunteers are amazing. 

The next two races we haven't done yet. But, we've organized our 2013 seasons around them. You already know about Norseman if you've read this blog before. The other "fun and funky" vibed race we're doing is Epic Dartmouth. We heard about this one last year, but weren't able to make it work. We checked out the race reviews and it just sounds like a solid combination of low key, focused event and quality organization. As a snapshot of why we think this one is going to be a winner - within 24 hours of registering, we each received an email from the race director offering to assist with questions or logistics (the race is up in Nova Scotia). That certainly counts as going the extra mile in our books and gets a shout out. Check them out at http://epicdartmouth.com/ 

All those races have the usual social media presence, so give them a look. And if you're thinking about a tri, we'll vouch in two directions. The larger well-known races are large and well known because they do things right and put on quality races. But the smaller, off-the-beaten track races have a lot to offer and have a character and soul all their own. There's no right or wrong answer to selecting a race. But we're finding that fun and funky has a special pull - and our 2013 season is headed in a distinctly fun and funky direction, with a healthy dose of hills and chaos.

Thursday is Thor's Day -- We Don't Get It.

We've been neglecting this blog for too long, so in an effort to kick things back off...and since Thursday is Thor's Day (and there's that whole Norseman connection)...yeah, look for new posts by Thursdays. 

First up...in case you were under a rock, there's this famous cyclist who also happens to have started a philanthropic organization who has been in the news lately. Rather than getting into Oprah's lane...here are some of the random conversations we've been having in our little slice of the universe. 

1) We don't get it. This is mostly directed toward the age group athletes out there who are using anti-aging products, or PEDs, or other banned substances. Maybe we're missing something, but none of us are getting paid for competing/completing tris or 5k's or mud runs. This is "sport" - it's supposed to be fun. We'll be the first to admit that our ego's look at the ranking and see how we stack up, but really. In order to win an essentially made-up sport (none of us are running to provide for ourselves or feed ourselves) people are out there using banned or illegal substances. Like I said, we don't get it. It's supposed to be about the process - it's supposed to be about being better / stronger / faster tomorrow than you were today through your own effort and hard work. It's not supposed to be about who can manipulate their blood / hormones. 

2) We think there's an element of entertainment in pro sports. I mean, let's face it -- would the NFL be as hugely popular if it was normal sized people running and hitting at normal speeds. Now, obviously, they (and the other pro sports)  have some version of a testing protocol in place and we're not trying to implicate every pro athlete. But, a lot of pro sports are more Roman Coliseum and entertainment than "pure" athletics (whatever that means).

3) Setting aside the whole pro sports as entertainment piece - how do we, as a society, ensure that the folks who want to compete on a level playing field can do so. And, possibly more importantly, how do we ensure the health and safety of the kids and teens so that their bodies develop on a natural path and so that they can compete cleanly. 

4) Part of what we don't like is the whole "everyone was doing it" attitude and the fact that it raises questions about anyone who turns in an exceptional performance. You can't prove a negative. Right now, it's too easy to be suspicious about everyone. And that isn't good or fair. And it's not right.

5) No, really, we don't get it. We're getting older. That sucks. It would've been nice to start this whole tri / endurance / (actually running more than 4 miles per year) thing earlier. But we didn't and we don't have 10, 20, 30, 40 + years of solid base training in our legs and bodies. So, that means we're going to improve slowly and when you factor in some age related declines - yeah, we're fighting to tread water. So, we just try to work a little harder and train a little smarter and pay more attention to recovery. And we don't even consider PEDs or anything along those lines. Because those things cheat you out of the pride of knowing the work you put in and the hours and sweat equity.

6) Yes, we take multivitamins.  And we train, sometimes slowly (ok, usually slowly).  If we improve at all, it's because we're busting our asses.  If we don't improve, it won't be because we weren't trying.  But if we do improve, it'll be legit, so we won't have to book a session with Oprah.

So, what are your thoughts? 

(This is a mild version from the ranter...the eloquent one was working on other stuff.)

Training in the Winter

Some of you may be wondering how you train for swimming, biking, and running in the late fall, winter, and early spring.  Don’t let the low temperatures, minimal daylight hours, or the potential for rain, snow and ice be your excuse to further mold a butt-print on your sofa. It is easy to get de-motivated in the winter months, but instead you can use this time to add some valuable base-training or intensity to your work outs.   

For the swim, things are pretty easy - the local Y has a pool. It's warmer than most lakes, treated chemically to try to kill the nasties that get in from people who don't shower before jumping in, and has a black stripe along the bottom. Granted, it's not the ideal training ground for open water swimming, but it does have the benefit of a pace clock and the certain knowledge that there's a 99% chance we won't freeze to death, and we won’t get arrested for trespassing, unlike the local lakes. It definitely helps to swim with a partner or group (like a masters swim class) to keep motivated.

For the bike, you can always move to the deep south, like Florida or southern California, and ride every day of the year!  But if that doesn’t work out, then there are other fun options for your consideration.  If your roads are clear of snow and ice, then you can still ride outside using “snivel” gear.  Lots of companies sell cold-weather cycling clothes to keep your core and extremities (especially toes, fingers, and head) warm.  Still, on some days the cold is just too much to bear, so there are multiple indoor options.  We use a “trainer” parked in our living room in front of the TV.  You mount your rear wheel on and it provides enough resistance to allow you to pedal your way to a respectable puddle of sweat on the floor (so we also suggest rubber mat under it). Our trainer is made by Kurt Kinetic and it's awesome. And by awesome, we mean it would be at home in any torture chamber.  You can pedal your legs to exhaustion while watching cycling workout videos from various companies (we like the “Sufferfest” series), or you can watch whatever’s on the tube.  A half hour on the trainer feels like about an hour of outdoor cycling.  Oh yeah, don't forget to point a fan on yourself!  Other options include exercise bikes (either at home or at the gym) or “spin” bikes like the kind used for spin classes at the gym.  If you’ve never tried a spin class, give it a shot.  They usually last 45 minutes or an hour, are fun while providing a great workout, and unlike zumba or aerobics, don’t require much rhythm or skill. 

For the run, again, put on snivel gear and get outside if the roads are safe.  You definitely don't want to be wearing cotton though - learn a lesson from mountaineers and explorers and stick to the wools or synthetics.  Indoors, the treadmill is the obvious choice and works well as a task master – you can vary the speed, vary the slope, use the buttons to hit your intervals, and watch the improvements build over the winter months, all while keeping current on your favorite Food Network programs!  And, since most treadmills are easier on your joints than running on asphalt, your body may appreciate the softer ride provided by the treadmill. If the TV is too mind-numbing while on the trainer or treadmill, then try listening to an audiobook.  “The Game of Thrones” series of books will give you hundreds of hours of literary listening pleasure and you’ll find yourself looking for ways to exercise so you can listen to more of the story!  

 

Finally, consider using the winter “off season” to bump up your strength and core training.  Multiple options here from simple body weight exercises you can do at home, to dumbbells and gym circuits.  More about this later!

What Hath Odin Wrought

The Norseman Lottery  

We did something a bit crazy and entered the lottery for the Norseman Xtreme Triathlon. It seemed like a good idea at the time. That's how most of these things go...very excited at the sign-up, slightly nervous as the days pass and you realize what you've done, terror at opening the email. Add in the horror that the "wrong" one of us got in. Dean was fired up and excited by the challenge; I was a bit hesitant and queasy at the thought of entering. Google Norseman Xtreme Tri (or just go to www.nxtri.com) and you'll see what I mean. No really, go check out the site and watch the video. Back - yeah - it's that epic. I mean, I don't even win scratch off lottery tickets, much less a powerball or megamillions, but sure enough, I had attracted Odin's attention (wrath?) and my name was drawn. 

The kind folks at Norseman put up the odds a day or so in advance of the email notification. For non-Norwegians, the odds were about 17% for the guys and 60% for the gals. While I'm not surprised that there were more guys than gals signed up...I was a bit surprised (concerned) that my odds were 3 times better than Dean's. I was hoping that signing up together (same reservation transaction) might tip the scales of justice. I thought wrong. So, after getting the "you're in" email, while I notionally had a choice - I didn't really have a choice. There's no rolldown - if I passed on the slot, it would go empty. With a total field of about 250 - and enough warnings and other signposts requesting you make *really* sure you want to sign up in advance - wasting a slot seems wrong. Especially a slot as potentially epic as Norseman. So, I'm in. I'm excited to be in, but at the same time - holy crapt. 

One of the quirks of this "race" is that, weather permitting, only the first 160 folks to show up at a mountain checkpoint (really, check the website) get to continue up the course and earn a black t-shirt. Number 161 and down follow an alternate course in search of a white finisher t-shirt. There is obviously no shame in a white t-shirt -- finishing Norseman would be epic enough -- but, oh, the lure of the insanity of the black t-shirt and mountaintop finish. As with all these things, goal 1 is to get to the start line healthy and goal 2 is to finish. But then the other goals creep in, whether it be time related, placement related, or - in a new and magnificently challenging twist - t-shirt related. And goal 3 must be, you guessed it, the black t-shirt. I don't even know if it's realistic. I don't know if it's possible. But, I'd be lying if I said I didn't want one. Yeah - going to Norway to do an extreme tri and all I can think about is the t-shirt. Nuts. 

So, what do I have to do between now and then (then being 03 August)? I have to train my arse off, both literally and figuratively.  Looking at my limiters (no particular order): I weigh too much (especially for a hilly bike course), I need to get stronger on the bike, I need to get faster in the water, I need to have enough run fitness to get through 35 kms of the run and rely on mental fortitude to manage the last bit up the mountain, and I need to learn how to descend well on a bike to avoid giving back time that I will desperately need. That's what I need to do in the next 8+ months. And, I need to remember the lessons from IMFL and not become anemic and pay attention to the details of nutrition so I can stay healthy and fueled. 

I've spent the last year working out (as opposed to training for something specific). That's about to change dramatically as my "something" was just set: 03 August 2013 -- Norseman. It seems a long way off, but it's not. I'm going to need help getting there. Dean continues to be the best coach ever and despite his disappointment, he's all in for this adventure. But, I'm going to need some extra mojo help along the way, so the Mortal Man Tri challenges will likely be back. And, there's a really good chance that Broccoli Man, Red Panda, and the Bear will be making some repeat cameos - once I stop hyperventilating, there'll be a video. And, I'll be trying to keep folks updated in various forms and sharing too much information. And, when you get into something like Norseman, there's no option but to hang out the window and beseech Odin. So, for those of you who've requested help from Odin before, give him a shout out your window for Norseman 2013.

ps-no, I didn't give Dean a chance to edit this one. sometimes, you're just stuck with the stream of consciousness. 

Catfish Tri Race Report

Sorry for the delay in posting this. No excuse, Sir!


The good: we successfully proved that sprint tri's can hurt. A lot. Especially when your training focus is on iron distance tri's.

The bad: there are some crazy fast people out there...unfortunately, we're not among them!

The ugly: can the fast people sleep in once in a while? Please?

The excuse:  we did not "taper" at all for this race...just squeezed it into our fairly hefty training schedule as an interval or "speed" workout. We use the word "speed" loosely!  But this is probably not the best way to approach
a race and expect to do well.

The recap: This past Sunday was a beautiful morning in Central Pennsylvania. It was perfect for a day sleeping in, eating a leisurely breakfast, and doing some yard work. It also happened to be perfect for the Catfish Tri (well,
perfect minus the 0445 wake-up alarm...). Got to City Island, checked in, set up transition and walked the mile up to the swim start. A .9 mile swim sounds long for a sprint tri, but it's a fun point-to-point swim with the current. At about 80 degrees the water was warmer than the outside air temps. We opted not to wear the wetsuits figuring that the speed gain would be offset by the increased T1 time. Not sure if our logic was correct, but the fact that we're now pondering stuff like this causes Dawn to wake up in the middle of the night screaming. Dean was sent downstream with the second wave and had a very solid swim. Dawn survived the third wave and got to transition to re-discover the joy of having selected a rack near the guys...no other bikes nearby or
anyone else to compete with space for.

After a couple of speedy-for-us transitions, the fast, flat bike course beckoned. Dean rode the 2nd fastest bike split in his age group and finished it up with a solid run.  The run course must have been a bit short, since Dean's split had him running 6:40 miles which is HIGHLY unlikely.  Dawn crushed her own soul on the bike and had the fastest bike split in her age group, and the 5th fastest overall for the women! Her new bike (aka "the Honey Badger"...watch the hilarious video on you tube for more insight) apparently just does not give a $hit about the run. The Honey Badger just wants to go fast!  Nevertheless, Dawn held on and posted a solid run split with 8 minute miles (again...we think the course is about 1/4 mile short).


Both of us improved our overall times from last year - most noticeably in the swim. And while we admit to some *benefit* to slightly deeper water and more current than last year, we both tried to push during the swim, so it was nice to see the results in the form of faster than expected times.  End result was 3rd place finishes for each of us in our age groups (I know what you're wondering, and yes, there were more than 3 people racing in our age groups!). We may be number 3 but we keep trying!  Next race is likely the Cannonman Half-Iron distance out near Bedford PA in August.

Anyone else racing this year? So far, the race reports are few and far between (hooray for Will Miller!).