Friday, April 6, 2012

Powerman Alabama Double Oak Duathlon

Back in December I signed up for Team Magic's Powerman Alabama Double Oak Duathlon which was the 25th of March... having no way of knowing that in January I would have serious issues with my neck. After working through all of those issues I was bound and determined to complete this event even if that meant walking the run portion... I paid my money and it was simply a matter of principle... I was not going to let my injury define me!


To be perfectly honest... I went into this event with a new attitude... really an adoption of a new philosophy I got from my buddy Jonser... last year I was trying to win every event I competed in and judged my success on that statistic... and that statistic alone. Following an exchange of emails with Jonser...

           "When it comes to placing- it is a (for the most part) a meaningless metric. What I mean by this is for most in the pack racing, there is no value in the placing, as it takes the focus off the individual athlete and can distract the athlete from what is most important-their individual effort. Nobody is you. No one has your pressures, your challenges, your physical issues, etc. So in that, the effort is yours alone and is not tied to others."

The light bulb goes on... and thus a new philosophy for 2012... now... couple that with the fact that at this point I am not in race condition as my physical activities were curtailed due to the ongoing neck issues! Regardless... I was stoked for the event... it felt so good to print off the race checklist and gather up all of my stuff... I was excited!

I went into this event with zero expectations other than to simply finish... and one personal goal of trying to beat my previous best time on the bike course... I have ridden it nearly a dozen times and that was my metric of success!

I gathered up all my stuff... brushed off the cobwebs on transitions, nutrition and number placement... got up early enough to make the drive up to Birmingham so as to arrive just as packet pickup opened. It was an uneventful drive up.... Almond Butter and Sugar Free Raspberry jelly on Ezekial bread, coffee and water for the trip. I arrived just as planned... changed clothes, picked up my race bag and headed to transition with my stuff.

As usual... you meet some incredible people doing events like this... and today was much the same... as I set up my stuff I talked with some great folks and just felt really at ease. One difference today was that I was wearing my new team colors... Team MMS!


So after getting everything all set up... and refreshing myself on how to use my Garmin 310XT in Multisport Mode... it was show time... I made my way up to the Start/Finish line and watched the earlier waves go off... they event this year was modified from last year... 5K/20K/2.5K and part of the runs were off road.... more on that later... so it is the old dude wave time... bang... we are off... I started the first run on just an nice even pace for me... zero concern for all of the speed demons that took off... or the fact that guys older than me were passing me... again... I was just happy to be there! So the run is an out and back 5K... on a hilly unimproved road in the park... I continue to run with relative ease and comfort as I reach the turn around... but on the way back I am starting to pass those speed demons... hmmmm... at about 2.2 miles we exit the road and enter the trail portion... it was scenic but it was also single track and full of roots... you could not pass and your had to remain very vigilant to watch your footing to prevent turning an ankle... we exit the trail at about 2.8 miles and finish up on the asphalt road... I enter transition... 25:32 (8:13/mi avg)... WOW... I am somewhat shocked with the relative ease at which I had just run that 5K... but quickly don my cycling gear and head out of T1... 58 seconds... I have trouble getting my right cleat in for some reason... takes 3 tries before I make a solid connection... then off we go...

Now... the bike is only 12 miles but it is a brutal... hilly 12 miles with 2 really good climbs... and the last one comes right at the turn around... so you climb then don't get to take real advantage of the descent due to the 180 degree turn around... only to have to climb it in reverse again! But.. I know this course... I immediately start to pass people... with relative ease... it isn't until I am at about 8 miles into the ride when I get passed by not 1.. but 3 of the Elite athletes... I can hear them coming... the unmistakable sound of a high end, all carbon, disc wheel bike... WRRRHHHH.... WRRRHHHH.... WHHHHRRRR... they were the only people to pass me on the bike... then just as I start up the last climb I throw the chain off the front on a double shift... DAMMIT... I have to stop, get off the bike and get the chain back on... as I am fumbling with it I get passed by 3 riders... I get it back on and then have fight getting clipped back in on a steep uphill... I get clipped in and now I am just pissed off... I start hammering it... pass the 3 that passed me and push hard to T2... 40:03 (18.3 mph avg)... WOO HOO... beat my previous best by 40 seconds... WITH THE THROWN CHAIN! I am stoked... but quickly get changed and head out of T2.... 56 seconds...

The second run was only 2.5K but it was in reverse of the first run... as I make my way onto the asphalt... a woman (Team Magic member) comes running up along side of me... "I was happy to see you got your bike fixed so quickly"... another great example of the sportsmanship that I have witnessed multisport events... we run together for a few minutes... and catch a group just as we are about to enter the trail portion of the run... she quickly sprints ahead and gets in front of them going into the woods... DAMMIT... that was a brilliant move and I was stuck behind them for the entire trail run... ZERO chance to pass... so I follow them closely as I watch her pull away... we exit the trail out onto the unimproved road at which point I kick it into high gear... now... up to this point my right IT band was really aching... but the faster I ran the less it hurt... so I ran hard... and quickly approached the finish... 12:24 (7:59/mi)... 1:19:52 total... mission accomplished!

After I am done... I make my way up to the food... get something to eat and drink while I wait for transition to open up... I compare notes with Greg Miles of Montgomery Multisport... and then hear that transition was open... I make my way down and gather up all my stuff... I am just about to head to my truck for the drive home when one of buddies comes over and says "Congrats!"... "On what?"... "You are on the podium"... HA... I walk up and look at the Unofficial Results... sure enough I am 2nd in my Age Group... AWESOME... maybe there really is something to this new philosophy... I was thrilled to say the least!


Great event by Team Magic... looking forward to the next one in late April... Colby and I will be both competing in the LJCC Super Sprint... should be fun!

Attitude Trumps Pain!!

Thursday, March 8, 2012

Bring on the 2012 Season

Well... my "off season" held great promise as I went into it... my goals were simple...
  1. Improve my flexibility
  2. Improve my strength
  3. Improve my power output on the bike
  4. Keep my weight under control
With those in mind... I embarked on a Winter Cycling Performance Plan... A heart rate based cycling program designed for triathletes and cyclists to improve their Critical Power over a 16 week period...
Developed by Jorge Martinez of E3 Training Solutions, a plan to get you ready for spring! It was awesome and grueling at the same time... but I embraced the training and having completed 8 weeks of it I saw a 10% increase in my power... it was an awesome feeling!!


I started working on my strength training and even took up Yoga.... and some of my Christmas presents were yoga related items... I was stoked to have my own mat and not have to use the dirty sock smelling ones at the YMCA.... I had done a couple of sessions and was really getting into it as it appeared to help dramatically with my hamstrings...

Then January 5th... BAM... following a what I would call a great yoga session... I woke up with a kink in my neck... assuming it was just a function of sleeping funny I shook it off... spent most of the day on Friday uncomfortable.... assuming it would go away in a day or two... even did a long run on Saturday morning as part of my Half Marathon training plan... Saturday night I did not sleep well... Sunday was awful and I spent most of it on the couch... Sunday night I did not sleep at all... Monday morning I went to see the Doc... got the standard Naproxen, Flexeril combination and sent on my way. But even the meds did nothing to alleviate the pain and discomfort! I went back in because I had not slept in almost 5 days and was a wreck... they gave me Valium... did nothing... so back in to the Doc... they took xrays and saw reduced disc space in the C5/6 and C6/7 area as well as a nasty hook osteophyte (bone spur). So... I was sent in for an MRI and given a consult for a Neurosurgeon... he confirmed what the xrays showed as well as herniation of the 2 discs in that area. So it ordered a 3 shot series of Cervical Epidural Steroid Injections done in 2 week intervals...

Fast forward... the symptoms changed over time.... from intense pain to now a constantly numb right thumb and a shooting sensation down my arm that makes my right thumb and index finger go to sleep... I am seeing a Physical Therapist twice a week and off any kind of meds.... I have lost grip strength in my right hand and general arm weakness.... so I have another MRI next week and follow up with the Neurosurgeon the week after... more to follow on that front...

So.... let's get to the 2012 season... my goals have changed for this year...
  1. Stay healthy and uninjured
  2. Have fun and enjoy races vice trying to win them all
  3. Encourage family to do events
  4. Improve flexibility
  5. Complete Ironman Augusta 70.3 in September
My schedule looks like this...

2/12 Mercedes Half Marathon in Bham, AL (CANX due to neck injury)
3/17 Blue Streak Cycling Time Trial (10K)
3/25 Powerman Alabama Duathlon (5K/20K/2.5K)
4/6 HAP 15K Run
4/22 LJCC Super Sprint (150y/6mi/2mi )
4/28 Bo Bikes Bama- Bessemer to Tuscaloosa (50mi)
5/12 Transporter Sprint (300y/12mi/3mi)
5/19 Peachtree International Olympic (1.5K/40K/10K)
6/9 Buster Britton Memorial Sprint (400y/13mi/5K)
8/11 Mountain Lakes Sprint (600y/16.2mi/3mi)
9/30 ESI Ironman 70.3 Augusta (1.2mi/56mi/13.1mi) 

I was fortunate to have been able to renew a couple of my 2011 sponsorship deals... Fluid, Zym and Honey Stinger... also I joined a new team for the season... Team MMS... a local multisport team that I am proud to be a part of... a great group of people with the same passion I have for all things multisport!





With the love and support of my family I can hopefully get the neck situation under control and allow me to do these events... stay tuned for updates!!!

Attitude Trumps Pain!

Saturday, December 31, 2011

2011- A Year in Review

As 2011 closes out... I have taken a moment to go back and review my training logs and race results... and what a year it was... here are my totals:


2011 totals
Bike:93h 48m 23s  - 1641.45 Mi
Run:81h 59m 17s  - 565.82 Mi
Swim:43h 29m 19s  - 103625 Yd (58.88 Mi)

When I went into this year I set pretty high standards for myself... 



1. Not hurt myself!
2. Attain USAT Honorable Mention status in my USAT National Ranking
3. Podium in at least one multisport event
4. Lose 10 pounds
5. Increase flexibility
6. Increase Core Strength 

A review of my goals is in order...
1. Stay healthy- Minor injuries along the way... bruised toe, sprained ankle, a couple of scrapes from bike falls... all recoverable... and then the getting hit by a car happened on September 10th.... elbow is almost back to normal although I still cannot put it directly down on anything hard... and my back is still a work in progress but way better than just a few weeks ago... I will call this one achieved!
2. USAT Ranking- Nice to have high expectations... it took a total of 84.67 points to make Honorable Mention and I only got 70.1... still a great year and something for me to continue to pursue!
3. Podium- I got on the podium twice... LJCC Super Sprint with a 1st in AG but the one that I am most proud of is the 2nd in AG at the PT Solutions Sprint as it was held 2 weeks after the car incident... I will call this one achieved!
4. Weight- I lost more than 10 pounds... achieved!
5. Flexibility- I think I actually went in the other direction... my discipline for stretching needs significant improvement... fail! I have started going to Yoga at least once a week to improve in this area!
6. Core- Some improvement gained just as a result of training... need to add dedicated core strength training to my program... somewhat achieved!

One bonus that I never anticipated going into this past year was being part of a team or picking up corporate sponsorships... I had the privilege of being a part of the Falkee Triathlon Team this past year which involved a whole host of sponsorship deals and that was a great experience! Additionally, I managed to apply for and get selected for a few individual sponsorship deals as well... and look to carry those relationships forward into the new year!

Here is the list of completed events for 2011:
2/5 HAP Lemay 10K (49:56 PR)
2/13 Mercedes Half Marathon in Birmingham, AL (13.1 miles) (1:51:36 PR)
3/5 New Park Family Duathlon in Montgomery, AL (2mi/10mi/2mi) (1:06:24)
3/28 Powerman Alabama Double Oak Duathlon in Pelham, AL (2.5K/20K/2.5K)(1:06:20)
5/14 Peachtree International in Peachtree City GA (1.5K/40K/10K) (2:48:04 PR)
5/31 LJCC Super Sprint  (200y/8mi/2mi ) (First Place in AG)
6/11 Buster Britton Memorial Triathlon in Birmingham AL (400y/13mi/3mi)(1:20:53)
7/10 Summer Triathlon in Lorain, OH (400y/14mi/5K) (1:18:59)
8/13 Mountain lakes Triathlon in Guntersville AL (600y/16.2mi/3mi) (1:22:40)
9/5 R3 29th Annual Labor Day Run Montgomery, AL (22:32)
9/24 2nd Annual PT Solutions Sprint (1:05:01) (2nd Place in AG)
10/8 MANE Event 5K Prattville, AL  (21:33 PR)
10/23 Spinners 8K Prattville, AL (37:53 PR 1st in AG)
11/4 HAP 5 Miler (39:24)
11/5 Maxwell AFB Blue Streak Cycling Time Trial (6.5 mi) (3rd Place in 40+)


All in all I am going to call this past year a huge success as I have established a firm foundation from which to build on for 2012. I learned a ton of things along the way from other triathletes like my Brother, Scott Jones and John Lafreniere... without the advice and support of guys like that I would still be floundering around trying to figure it all out on my own. The other huge advantage is having the love and support of my family. Doing triathlons is a selfish sport to say the least... the commitment required to be successful involves early mornings, late nights, planning and travel.... and being an observer at one of these events is a lesson in patience as the contact time with the participant is literally measured in seconds and involves getting up really early... again... selfish! 


One benefit to my obsession with this new lifestyle is the opportunity for healthy living to rub off on my family... and I am proud to say that my wife has turned into a running nut! She competed in several road races this past year and even completed her first Half Marathon. Additionally, Colby competed in several multisport events and road races and even won a local Duathlon.... plus... we... as an entire family... have participated in several road races this past year... which has set the stage for more in 2012!


So let's talk about 2012... the goals remain the same... but the gameplan is taking a different spin. I used 2011 as a year to build a solid base across all 3 disciplines... albeit I only swam from March to September and although the 2012 race season will have several repeat events scheduled... there is only one "A" race... Ironman Augusta 70.3 in September... scattered throughout the season will be other events but the goal is to do a sub 6 hour 70.3 event and I have picked Augusta as my venue. 


I learned a great lesson from Jonser this year... and that was to stop focusing on competing against others as much... to establish goals for myself and compete against myself... a much better measure of where I am... as he so eloquently put it... 


             "Nobody is you. No one has your pressures, your challenges, your physical issues, etc. So in that, the effort is yours alone and is not tied to others." ~Scott Jones


Thanks for the continued mentorship along this journey.... your insights and tips are always helpful! If anyone is interested in coaching or camps... here is their website... http://www.imjcoaching.com/!!

Again... I am thankful to have family, friends and mentors that are willing to offer advice! The other change for the 2012 season... and probably the one I think is going to be the coolest... Sherri, Colby and Maddison are going to compete in the LJCC Super Sprint as a team... Maddison is going to kick things off with the swim leg and then hand it over to Colby who will execute the bike leg and then hand it over to Sherri who will anchor the team by doing the run... I am already really looking forward to this event... more to follow!


I have secured 2 sponsors already for the 2012 season... I am proud to represent and be associated with both of these companies and I LOVE THEIR PRODUCTS!!!!! I was a fan of their stuff first... so the benefits of sponsorship are awesome!


 




Alright... here is the 2012 plan as of today:

2012 Planned Events


2/12 Mercedes Half Marathon in Birmingham, AL
2/23 Heritage of Air Power 15K Run
3/25 Powerman Alabama Duathlon (5K/20K/2.5K)
4/22 LJCC Super Sprint (150y/6mi/2mi )
5/19 Peachtree International Olympic in Peachtree City, GA (1.5K/40K/10K)
6/?? Buster Britton Memorial Sprint (400y/13mi/5K)
9/30 ESI Ironman 70.3 Augusta (1.2mi/56mi/13.1mi) 


The goals have been tweaked, the focus has changed but the mantra remains same... Attitude Trumps Pain!


Happy New Year!

Monday, December 5, 2011

Fluid Performance Drink Review

Alright... I have been using Fluid Recovery (previous review here) for nearly a year now and cannot imagine my training plans without it... it has become an integral part of my training. I love it so much that I have turned my wife onto it as well as a couple of friends. So imagine how thrilled I was to find out that they were coming out with a Performance Drink! I put in a pre-order and based on my enjoyment of the Recovery Drink I hedged my bets on liking it and ordered both the Blueberry Pomegranate as well as the Raspberry Lemonade.. and I could not be more thrilled with that decision!

Pros
- GREAT TASTE (most important characteristic for me)
- easy to mix
- 30 servings per container
- NO Artificial ingredients
- NO Artificial colors
- NO Artificial flavors
- NO Gluten
- NO Dairy Protein
- Nothing trendy or unhealthy

Cons
- It doesn't mix itself and find it's way into my water bottles

THANKS for another quality product I can safely add to my training plans!!! You guys rock!


Here are the details...

What is Fluid Performance?

Fluid Performance is an energizing blend of electrolytes and carbohydrates for sustained energy and optimal hydration during exercise.
When used consistently during training & competition, its unique formula helps the body sustain energy levels, avoid cramping, buffer lactid acid, & maintain hydration. It contains a dual source carbohydrate system, bioavailable electrolytes, and Vitamin C, creating an all natural & easy to digest sports drink.

What are the benefits of Fluid Performance Drink?

  • Energy Delivery - Simple & complex carbohydrates in optimal balance to maintain blood glucose levels during exercise training and competition.
  • Reduced Cramping - Medical grade electrolytes replenish those lost in sweat and help keep the body in optimal balance, even during intense exercise.
  • Lactic Acid Buffering - Sodium Citrate helps to buffer lactic acid, maintaining energy levels and allowing you to break through training barriers.
  • Immune System Support - Vitamin C helps scavenge free radicals produced during exercise.
  • Consistently refreshing great taste - Low sugar & light flavor creates a drink mix that you don't have to water down, ensuring you receive 100% of the nutrients you need.

Nutrient Harmony

Fluid Performance Drink combines ingredients that work in unison together and provide more benefit than taking them individually. When consumed during exercise training and competition, Fluid Performance provides the stable energy, electrolytes, and taste you need to perform.
Fluid Performance Drink is also easy to digest thanks to its gluten-free carbohydrates, it is dairy free, and contains no unnecessary ingredients.
Take Fluid Performance Drink during your next workout and feel the difference in your performance!

Nutrition Facts

Serving Size 1 scoop or 1 packet (27g)Servings per container: About 30
Amount Per Serving
Calories 100Calories from Fat 0
% Daily Value*
Total Fat 0g0%
Cholesterol 0g0%
Sodium 200mg8%
Potassium 65mg2%
Total Carbohydrate 24g8%
Sugars 8g
Protein 0g0%
Calcium 24mg 2%
Magnesium 11mg3%
Vitamin C95%
*Percent Daily Values (DV) are based on a 2,000 calorie diet.

Ingredients

Maltodextrin (glucose polymers), Fructose, Sodium Citrate, Natural Flavors, Citric Acid, Potassium Chloride, Ascorbic Acid, Calcium Gluconate, Magnesium Carbonate, Fruit & Vegetable Juices (natural color).

 

  • Artificial ingredients
  • Artificial colors
  • Artificial flavors
  • Gluten
  • Dairy Protein
  • Anything trendy or unhealthy

Sunday, October 9, 2011

3 racers... 3 new Personal Bests!

Sherri, Colby and myself all signed up for The MANE Event 5K which was an event to help support the Prattville High School Cross Country team. Sherri is down to her final week of preparation for her first Half Marathon, Colby has not really done any training and it is exactly one month since my accident... so we really don't have any intention of blowing this one out of the water! But low and behold... everybody had a spectacular race today and I could not be more proud of our finishes... 


Sherri finished with a 24:59 and was 71/170 Overall, 5/14 in Age Group and 18/76 in All Females


Colby finished with a 23:36 and was 48/170 Overall, 8/21 in Age Group and 42/99 in All Males


I finished with a 21:34 and was 34/170 Overall, 4/23 in Age Group and 31/99 in All Males


Those are new Personal Bests for all of us... it was a relatively flat course on a slightly windy day... what a great way to spend the morning and even better that we were able to support the Prattville High School!