Wide World of Andrew

Jan23-29

2012-01-31T11:07:00.001-06:00

S: 20,200 yds
B: 5h
R: 3h 24min

Total: 13h 58min

Fun times, indeed, last week. This was a "recovery" week, which meant no hard Tuesday brick or Thursday track workout, so it was a nice break. But never fear, I still got to the track on Sunday morning for the conclusion of the long run. This being the winter and HHS not having any lights on its track, it has been rather dark out there, so it was nice to get out to the track in the sunshine. Equally nice was finishing the long run fast.

Jan16-22

2012-01-23T16:12:00.002-06:00

S: 29,300 yds
B: 5h 46min
R: 4h 54min

Total: 18h 55min

BOOM. I had a great week of training, but did learn some things, the most important being that I'm old and slow. Well, I had suspicions about both, but the the slow part was reaffirmed by way of the track on Thursday. After all, as we all know, the track doesn't lie. The workout de jour included some fast 400s with plenty of rest but despite my best efforts I couldn't even run faster for one than I could for four in a row in HS. Looking on the bright side, I dont plan on racing any 400s anytime soon. Or 1600s, for that matter. But hopefully the short and fast stuff will, later in the season, help with the long and not-quite-as-fast stuff. In the meantime, I have to admit that it is kind of fun going out and sprinting around the track and doing every thing you can to hold it together for that last 100 of a fast 400.

Jan9-15

2012-01-16T09:50:00.001-06:00

S: 28,600 yds
B: 5h 11min
R: 4h 18min

Total: 17h 8min

Whew! I'm definitely starting to feel the grind of training, but I'm also adapting pretty well, as I wasnt nearly as sore after the track workout this week as I was after last week's. These short, fast efforts are fun, but they definitely leave me sore.

Jan2-8

2012-01-10T08:14:00.003-06:00

S: 28,900 yds
B: 4h 40min
R: 3h 51min

Total: 15h 50min

Well, the first week of hard training is in the books, although its not so much "hard" as it is "FAST". Really fast. Fast enough that I'm just now getting over some residual soreness from the track workout last THURSDAY. Hopefully though, soreness now will lead to positive adaptations and fast times later.

Dec26-Jan1

2012-01-02T08:37:00.002-06:00

S: 22,800 yds
B: 4h 24min
R: 3h 38min

Total: 12h 50min

Happy New Year! After spending a week down in Orlando, its back to the grind here in the 'ville, but not before one more day of vacation! I did get in a few solid workouts with Triathlon Squad All-Star Kevin Collington which rounded out my initial prep training for the upcoming season. So with the boring stuff out of the way, this week starts a bit of Economy work, which should set me up nicely for some longer, harder stuff later in the season.

Dec19-25

2012-01-02T08:26:00.002-06:00

S: 24,700 yds
B: 5h 18min
R: 3h 24min

Total: 15h 15min

Merry Christmas!

Dec12-18

2011-12-19T09:44:00.000-06:00

S: 22,000 yds
B: 5h 3min
R: 3h 4min

Total: 13h 7min

Week number two is in the books, and so far, so good. The volume is still pretty low, but I had a really solid bike workout on Tuesday, and felt great on some tempo efforts while running on Thursday. Now if we could just keep the weekends a bit warmer, I wouldn't have to worry about not being able to feel my feet at the end of a ride...

Changes in Latitude, Changes in Attitude

2011-12-13T13:37:00.000-06:00

So I might as well cut to the chase. The "big change" I alluded to in my previous post involves coaching. Paulo and I are parting ways, and this season I'm looking forward to working with Eric Bean of Fast Forward Triathlon.

I've been coached by Paulo since 2005 when I, after having only done two half IMs, decided it would be cool to go over to Hawaii and race in the Big Dance. Realizing I had no idea what I was getting myself into, I sought council (through the Internet, duh) and was fortunate enough that Paulo agreed to coach me. Less than a month after we started working together, I got a stress reaction and was not allowed to run any of August and September. As we all know, Kona is in the middle October, so although I was cleared to run, I certainly wasnt ready for what would be my longest run ever.

Regardless, I got through the race in a respectable time thanks to Paulo's guidance. It was at this point that I was ready to go from a "runner who does triathlons" to a triathlete.

In 2006, Paulo and I decided that aiming for the newly created 70.3 World Championships would be a good idea. I got better at swimming and biking, and in August had a solid race at Steelhead 70.3, finishing second. My season culminated in November in Clearwater at the 70.3 World Champs, where I was the top amateur (and 12th overall). Needless to say, racing Clearwater was a good decision, and I couldn't have been happier with my performance.

2007 was my first year racing as an Elite and since then I've been focusing on 70.3s, competing in multiple races around the country. All in all I've been pleased with the consistency Paulo's training brought me. However, towards the end of 2010 and through 2011 completing workouts became more and more mentally taxing, likely compounded by frustrating stagnation. This, along with constant nagging injuries, made me take a step back and reevaluate triathlon and, more specifically, my coaching situation. I knew I loved racing, but it was a lot less fun when I wasn't getting faster. I also knew I shouldn't have to hate training. So, I realized it was time for a change.

As a member of the cross country and swim teams at the University of Virginia and the triathlon team at Stanford, Eric has been around some very knowledgeable coaches. I've also had numerous personal conversations with him regarding training, and have full belief in his approach and abilities as a coach. Although I contacted a few other candidates, I ultimately decided he would be a great choice.

I'm certainly incredibly grateful for all I've learned from Paulo and I would still strongly recommend him to Elites looking to pursue the sport as a full time profession, as he really knows his stuff and is passionate about triathlon. But I really enjoy going to work everyday at The Boeing Company where I get to design materials and processing solutions for the Space Launch System. Because of that, I realize I have no reason to be hating life because of triathlon. Certainly training won't always be fun, but the good days should far exceed the bad, and the net sum should be very much tilted to the positive, especially when racing is considered.

With all that having been said, lets bring on 2012!

Dec5-11

2011-12-12T21:33:00.000-06:00

S: 16,600 yds
B: 4h 32min
R: 4h 50min

Total: 12h 41min

Welcome to 2012! After the annual hiatus, its back to real training.

2011 was, admittedly, a tough year. I started off with a little injury which kept me from New Orleans 70.3. Then, when I thought things were coming together through Florida 70.3 and the Rock & Roll Half, I was ignoring another injury. Continuing on, I raced a couple more 70.3s which only worsened the situation to the point where I couldn't bike or run without pain. 70.3 World Championships in Las Vegas was out of the question, as I was barely able to return to running by then, and therefore certainly wasnt in shape to race. By October I was finally back to running consistently without pain, but by then the tri season was all but over, and, well, that was that. I "raced" a couple of local running races for fun, but didn't have the time to get in the training required to get back to top form.

So, here we are. 2011 was disappointing, but that only makes me want to make up for it that much more in 2012. So in an effort to shake things up, I've got a pretty big change on the way, but that will have to wait for another post.....

Huntsville Half RR

2011-11-22T14:55:00.001-06:00

So this is only about a week and a half overdue, but, hey, trips to New Orleans to start to figure out how to build a rocket happen. Regardless, the Saturday before last I raced the Huntsville Half Marathon.

Aside from some wind, the weather was pretty nice at the start, and I was hoping for a decent race. Most of the usual suspects from around town were there, including Mr. Speedy, Josh W, as well as a somewhat unexpected Brad S. Brad is a talented ex-collegiate runner with whom I've had some good races. However, he is kind of inconsistent when it comes to training, so depending on the day I can beat him easily, or have little chance of beating him. Fortunately, we chatted before the race and thought we'd be shooting for similar times, between 5:40 and 5:45 pace, so we hooked up about half a mile into the race. This was great, as I really didnt expect to have any company.

So after the first 3 mile loop in the neighborhood, we were a bit over 17min as we headed out to start the out and back. The next mile was a slight uphill into the wind that definitely took some of our momentum. The course finally leveled off but we still had another mile and a half heading south into the wind before having a couple miles respite heading north before the turnaround. That stretch heading north was on a paved greenway, and even though we had the wind at our backs, it seemed to take forever. Although running side by side, it seemed Brad and I were taking turns pulling each other along, and I was thankful for the company. Finally we hit the turnaround headed started heading back south on the greenway. The return trip felt a bit shorter, as we saw the bulk of the runners on their way out. Soon enough we reached the end of the trail and passed the 10 mile mark before heading back north towards the finish. During this long straightaway on a wide open road, Brad gapped me a bit and had a few seconds on me at Mile 11. But sensing the finish I pulled him back in and passed him just before Mile 12. From there I opened it up on the gradual downhill that is the 13th mile and kicked home to the finish, not wanting to give him any daylight. I finished in 1:14:30 and, to my surprise, put a little over 20sec on Brad in the last mile.

Needless to say, the time is nothing stellar (~2:30 off a PR), but I'm not too upset with it, either. 2min faster than the half three weeks prior, and faster than the projected time from my 5k two weeks ago indicate that at least I'm on my way back after missing two months of running and cycling. So while the time wasnt close to a PR, it shouldnt have been, as I was slowly building my training load after the injury. And after a frustrating summer, I'm really pleased to be back to running consistently pain free.

Next up (aka, now) is a bit of time off to reset before starting the prep for next year.

Oct31-Nov6

2011-11-07T09:36:00.001-06:00

S: 26,200 yds
B: 6h 17min
R: 5h 33min

Total: 18h 43min

I had an awesome track workout on Tuesday and some really solid swims on Wednesday and Friday, but other than that things were pretty chill. This weekend is the Huntsville Half Marathon where I'm looking forward to a flat course and hoping to have a decent time in my last race of the year.

Oct24-30

2011-10-31T12:50:00.000-05:00

S: 22,600 yds
B: 5h 11min
R: 6h 15min

Total: 17h 23min

I raced a 5k! Saturday morning was the Spooktacular 5k in downtown Huntsville and, not having raced a 5k in almost 2 years, I decided to sign up. I wasnt really sure what to expect, but I was hoping I could at least break 16:30.

It was a chilly (=> cold) morning as we went to warm up and although I had already gone for a swim, it still took a couple of miles of jogging in warm-ups before I started getting comfortable. With our jog of the course having been completed, I knocked out a few strides and it was game time!

Josh Whitehead took off out of the gate, as expected, and after the first half a mile or so I was leading "the others". We came through the first mile in 5:15, and I felt great. I knew I still had company, but wasnt sure how many were there. I pushed on and by the time I got to mile 2, at about 10:29, I felt like I had created a little gap and wanted to make sure it would stick. I was still feeling pretty good, so it was time to open it up as much as possible. A sprint up the bridge saw me reach the 3 mile in 15:43, leaving a quick roll down the hill for a 16:15 finishing time.

A mere 15sec later, there was a mad dash for 3rd, as George H cruised in ahead of Eric C:

Happy Halloween!

Athens Half Marathon

2011-10-24T20:44:00.001-05:00

No, I didnt fly to Athens, Greece, for a half marathon. And, to my knowledge, there isnt even a half marathon competed in Athens, AL. Rather, last weekend I drove to Athens, GA for the 2nd annual Athens Half Marathon.

Heading into the race I wasnt expecting much, as I was coming off an injury and had just started a new job. So the race report will come but the real reason for the trip was to meet up with some friends and family. My sister, Katie, her roommate, Walker, and their friend, Mike, drove up from Orlando, while my friend, Hunter (who also happens to be Walker's brother), made a surprise visit from Houston. Even more of a surprise was Hunter's entrance into the race, as he is most definitely not a runner... not yet, anyway.

But here he was, ready to travel 13 miles by foot!

Minutes before the start it is still dark and terribly cold

The race started in the dark at 7AM. Thankfully the first few miles wove through the relatively well-lit campus of the University of Georgia. Although not being able to see the road was mildly disconcerting, it was probably just as well that I couldnt see the ubiquitous 'G' everywhere, as that certainly wouldve enticed fury if not projectile vomiting. By about the third mile, two guys had moved up the road and I was running with two others. Although we were still in the early stages of the race, this course was hilly. The relentless changes in elevation made splits a bit of moot point, so I simply tried to stay focused on a good tempo and stick with the guys around me. I did until a bit before mile 7 when they started slowly pulling away during a long uphill stretch. I kept them in sight for the next few scenic miles, but couldnt seem to close the gap. Mile 11 contained a brutally steep downhill during which I lost a bit more time, but then just couldnt get my legs moving any faster on the mostly flat 12th mile. The last, then, was all uphill and simply survival mode... one of those "just keep moving forward so you dont roll backwards" type situations. I finally made it across the finish line (which, incidentally, was noticeably higher in elevation than the start) in 1:15:59 and 5th place.

Considering the difficulty of the course, I wasnt too upset with the time, as it is certainly a step in the right direction compared with where I was a month ago. Meanwhile, Hunter and Walker both finished, and even were in good enough spirits to enjoy a couple of spirits courtesy of America's Oldest Brewery after the race.

Oct10-16

2011-10-17T09:18:00.000-05:00

S: 20,200 yds
B: 5h 48min
R: 5h 44min

Total: 16h 51min

So last week I was in California for some supplier reviews. While travel always interrupts training, I was fortunate enough to get to stay on the beach for this trip. As a consequence, I swam in the Pacific on Tuesday and ran down the beach every day I was there. We were staying on Huntington Beach, and there is a nice path that runs parallel to the beach for miles, easily allowing for long, uninterrupted running.

With that having been said, the highlight of the week was the ride to Nashville on Sunday. DV and I left Huntsville Sunday morning a bit after 7, heading north on 431. A quick jot on 271 over to 31 and before you knew it, we were in Brentwood, a suburb just south of Nashville. A more thorough report is on the way, but the ride was just a hair under 100 miles and the weather couldnt have been better for it. So how'd we get home? We drove the Edge back! Needless to say it was well worth the trip, and now I'll be able to take it to Athens this weekend.

Oct3-9

2011-10-17T09:02:00.000-05:00

S: 23,400 yds
B: 5h 2min
R: 7h 10min

Total: 18h 21min

We're running a little behind schedule around here thanks to a work trip out to California last week. Catching back but, the week before last was another step in the right direction towards a decent race this coming weekend.

Saturday the 8th was the Monte Sano 15km up on, you guessed it, Monte Sano Mountain. It was a great day for racing and I was looking forward to seeing what I could do. At the start Antoine Batiste and I quickly separated ourselves from the field and came through the first mile at around 5:40. I was feeling OK, and wouldve been happy to continue at that pace. The next couple of miles were about the same as we continued to run side by side, but then I began to drop back a bit as the hills began to take their toll. Around mile 7 I had still kept Batiste in sight, so I wanted to give him a run for his money. A bit after mile 8 I caught him and went past, but didnt get more than a step or two before he latched on. I came out a turn just after mile 9 and tried to start "sprinting", but by that point I was already working pretty hard. He easily covered my move and kicked it in to kick my butt. Results are here, but I finished in 53:58. Nowhere near a PR, but something I'm pleased with for my first race back on a hilly course.

Sept26-Oct2

2011-10-03T16:13:00.000-05:00

S: 28,800 yds
B: 5h 9min
R: 7h 6min

Total: 19h 50min

I actually had a couple of decent running workouts this week, so all hope isnt lost for a respectable showing in the half in Athens (GA, not AL) in a few weeks. Correspondingly, the weather here has been pretty epic for running, so that certainly hasn't hurt. We'll see how the workouts go over the next couple of weeks, but preliminary evidence suggests that a sub-1:18 time is entirely out of the question.

QOTD

2011-09-29T12:58:00.000-05:00

Professional athletes use coaches to make sure they are as good as they can be.

But doctors don’t. I’d paid to have a kid just out of college look at my serve. So why did I find it inconceivable to pay someone to come into my operating room and coach me on my surgical technique?...

Self-improvement has always found a ready market, and most of what’s on offer is simply one-on-one instruction to get amateurs through the essentials. It’s teaching with a trendier name. Coaching aimed at improving the performance of people who are already professionals is less usual. It’s also riskier: bad coaching can make people worse. -Atul Gwande, from this article in the New Yorker

As a practicing surgeon, Dr. Gwande has given many novel insights into the health care industry, effectively diagnosing big picture problems and suggesting practical, effective solutions. For this article, though, he speaks to professionals in all industries. His thesis simply states that if you want to get better at what you do, you need a coach. This may come as a shock to those professionals in industries where coaching is traditionally not used (Gwande uses teachers and surgeons as examples), but is also a good reminder for professionals in traditionally "coached" industries (ie sports) who think they can be "self-coached". Simply put, if you are "self-coached" you're accepting the status quo and leaving potential improvements on the table.

Article here.

Sept19-25

2011-09-27T11:00:00.004-05:00

S: 28,400 yds
B: 6h 57min
R: 6h 2min

Total: 20h 27min

Its nice to be running again, but after an attempted tempo run on Thursday, I certainly still have a way to go to get back to being competitive. So it looks like the triathlon season will pretty much be done for me, as it doesnt make much sense to go to Miami or Cancun if I'm not in shape. (EDIT: It makes plenty of sense to go to Miami or Cancun when not in shape, it just doesnt make sense to go there for a race...) Meantime, I'll jump in a few local running races in hopes of making myself run faster. Should be fun and painful.

Sept12-18

2011-09-19T20:35:00.001-05:00

S: 28,100yds
B: 9h 45min
R: 5h 16min

Total: 22h 25min

Last week was a little larger than previous weeks due to my lack of employment coupled with the century on Saturday. The century was the Spring City Cycling Club's All You Can Eat (SCCC's AYCE) Century. It was a beautiful day for a ride, and the scenery didnt disappoint. The pace was pretty chill for the first hour or so with me, Timo, and a couple other taking pulls. In the second hour, things slowly started to heat up until over 2h into the ride, we hit a 3 mile long, 1000ft high climb which totally broke things up. I made it up first, and stopped at the rest stop close to the top.

There was a bit of a regrouping at the top, and about 8 of us set out for the trip home. We stayed together down the hill, but around mile 55 we turned onto a bumpy, hilly road. At this point I was wishing I had been on a mountain bike, as I'm not sure if the race directors couldve picked a worse paved road for us to ride. Pretty soon, we were down to three as we all just wanted to get off that road. The rest of ride was pretty steady, with Timo, me, and a guy from Nashville in an old school MaiPei kit just pushing to the finish. Considering I couldnt remember the last time I had ridden longer than 3h, I was definitely hurting. I was fine on the flats and gradual hills, even taking pulls, but the spikes in power required for the steep hills were killing me; I just didnt have an extra gear. We finally rolled back into the parking lot at Madison County High School 101 miles and ~4h42min of riding.

Then it was straight to the couch!

Sept5-11

2011-09-12T15:59:00.001-05:00

S: 26,900 yds
B: 10h 23min
R: 3h 52min (~33miles)

Total: 21h 20min

In my last post, my "long" run for the week before last was 40min, whereas this past week I went a solid 57min. Additionally, I ended up with around 33 miles for the week, which although not spectacular is not trivial, either. So while I'm pleased with how things are progressing, I realize there is still quite a bit of work to do before I'll be able to race. I haven't even started thinking about pace yet, and I'll first need a couple more weeks of "just running" before I can (hopefully) start incorporating some faster stuff. But, after watching all the great racing last weekend, especially the 70.3 World Championships, I'm definitely chomping at bit to get back to competing.

In other news, I start a new job this week! Beginning Friday, I'll be a MP&P Engineer at The Boeing Company. I'll be developing materials and processes for the Space Launch System (SLS), NASA's next heavy lift rocket. I'm excited to get started, but hopefully it won't get in the way of training too much...

Aug29-Sept4

2011-09-05T05:23:00.000-05:00

S: 24,700 yds
B: 9h 18min
R: 2h 36min

Total: 18h 26min

I'm in Orlando, so here is a picture of Mr. and Mrs. Mouse.

Happy Labor Day! Updates may start to sound a bit Groundhog Day-ish, but in this case that is a good thing. The slow build in running miles continues unabated, and I'm now able to handle a whopping 40min at a time. This is nothing to write home about, but at least it constitutes an actual run.

Similarly, the new position hasnt gave me any issues thusfar. I havent had any problems adjusting to the 165mm cranks, and in fact I think the shorter crank length was just what I needed to relieve some of the pressure on my lower back/upper leg area which led to the injury.

Aug22-28

2011-08-30T08:20:00.000-05:00

S: 19,000 yds
B: 7h 58min
R: 3h 52min

Total: 16h 50min

Plenty of good news to report from last week. Most importantly, the running is coming along nicely. I'm up to 30min at a time without any pain, so I'm hoping I'm in the clear on the injury.

Also, Saturday I drove up to Nashville for a bike fit from my coach, Dr. Paulo Sousa. In the hope of opening up my hip angle a bit, I switched to 165mm cranks, which naturally required the fit on my bike to be adjusted. Paulo used his unique state of the art tools and I was really pleased with the end result. That afternoon I went for a ride with the new position and was very happy with how it felt. So after having been off the TT bike for the last six weeks, I'm really looking forward to getting back into some training.

So, hopefully I can put all the injury nonsense behind me and get back to training and (eventually) racing!

Aug15-21

2011-08-23T09:02:00.000-05:00

S: 29,000 yds
B: 7h 29min
R: 3h 21min

Total: 18h 28min

On the road to recovery! I ran four times last week and thus far havent had any issues, which I'm pretty excited about. With that having been said, though, I'm still taking things slowly, as I certainly want to avoid a regression. I'm also trying not to think about a return to racing, yet, because that would clearly jinx matters...

This weekend is the Rocketman Triathlon, an Olympic distance race over on Redstone Arsenal, where I work and do most of my bike training. I'm not racing because of the injury, but one of friends, Eric C, wanted to do a relay so I pulled my occasional cycling buddy, Dave Z, out of retirement to do the bike leg and I offered to swim. Yes, relays are lame, but it should be fun.

Aug8-14

2011-08-17T09:32:00.000-05:00

S: 30,600 yds
B: 5h 51min
R: 3h 13min => all in the pool

Total: 17h 7min

I got back to some kind of training, which is something, but if nothing else the week was informative. I only rode once on the TT bike, for about 30min, and quickly discovered it was the source of the problems. So, before getting back into any serious cycling training I'm going to need to change my position.

As usual, running will be the last activity to be phased back into the mix, a process which will begin this week with a bit of treadmill time. Fun times, indeed!

Aug1-7

2011-08-08T09:46:00.000-05:00

On the mend! Well, the leg is finally, finally getting better. With Dr. Houssain back in town, he was able to view my MRI and see that the hamstring was looking good. This led to the recommendation of a couple of glut stretches/exercises as well as a foam wedge to sit on at work. I realize this sounds a bit bizarre, but hey, it works! And if sitting on a piece of foam is what it takes to keep my butt from hurting, then so be it!

So, looking forward, this week will start the reincorporation of some legs workouts, mainly water running and road biking. I'd say I'm looking further ahead, but considering how long this injury has lingered, I'm not ready to make any assumptions about it being totally gone. With that having been said, though, I dont think it is totally out of the question to rule out racing again this year.

Jul25-31

2011-08-02T09:23:00.000-05:00

S: 38,100 yds

More swimming, similar hamstring pain, and still no training. Things were trending better, but have now frustratingly seemed to stall. In response, I talked to a PT in the area who used to work on the training staff at USC (South Carolina, not Southern Cal). He recommended a light warm up then light stretching then icing. I am also trying Muscle Activation Technique (MAT) therapy, per a recommendation from a reader, Alan. So although things are a bit stagnant at the moment, I'm cautiously optimistic that this time next week I'll have some better news!

QOTD

2011-07-28T14:38:00.000-05:00

"I wanted to do something that everyone thought was impossible. Since they banned those suits, everyone thought a world record would never get touched again. I just wanted to show everyone that can happen. That's why we have records -- they're meant to get broken." -Ryan Lochte after breaking the world record in the 200IM, the first world record to be set since polyurethane suits were banned.

I realize this is not only the second swimming post in a row, but also the second Lochte post in a row, but I really cant control these things. Today's QOTD is just another example of the power of positive thinking. If you dont believe you can do something great, you probably wont.

Go Gators!

2011-07-26T15:34:00.000-05:00

And this, boys and girls, is how you swim freestyle:

QOTD

2011-07-26T15:31:00.000-05:00

"We use science, every bit that we can, on top of old-school training. We are going to train as hard as anybody else, and then we're going to train more by adding things that don't get us injured. And we're going to train smarter than anybody else." -Alberto Salazar

So its been a while since we've had a QOTD, but we like to go for quality over quantity here at the WWA and this is no exception.

This particular article is about Mo Farah, the British runner who's career had stagnated. Sure, he was the best runner in Europe, having won Championship races in both Indoor and Outdoor Athletics as well as Cross Country, but he couldnt make a splash on the international stage, as he failed to reach the final of the 5k in the 2008 Olympics. So, realizing he needed a change, Farah moved to Oregon to work with Salazar as part of Nike's Oregon Project. Since then, his career has taken off with recent wins over top fields at the 10k at the Prefontaine Classic and 5k in Monaco. In fact, after the 5k in Monaco, respected veteran and 2nd fastest 1500m runner in history, Bernard Lagat, said, "Today, Mo Farah laid out clearly that he is the favorite in the 5000m in Daegu." (Daegu is site of the World Championships this year.) Clearly then, he is now one of the top few 5k/10k runners in the world.

So while this is just a singular example, it exemplifies why Salazar is such a great coach. No doubt Farah was training hard before. But Salazar has taken his training to the next level, ensuring that every detail is covered. Many people like to talk about "old school" versus "new school" or high mileage versus high intensity but Salazar demonstrates that to reach your maximum potential, many of these decisions are not an "either/or" question, but rather what works?

July18-24

2011-07-26T08:21:00.000-05:00

S: 43,900 yds

Once again no biking or running. But, I did get an update on the leg. Friday I had an MRI and result was the typical good news/bad news. Good news? No tear. Bad news? The diagnosis is tendinitis caused by (what else) "overuse". So the prescription is to continue with the electostim and ice and start popping the advil like candy until it heals. After that, I'll apparently have to start stretching and strengthening and all that good stuff. Fun times, indeed.

But for more good news, and on a more qualitative note, the pain has subsided quite a bit in the last couple of days, so I should be able to start the strengthening pretty soon. It better, because I've had way too much water stuck in my ears lately.

July11-17

2011-07-19T08:57:00.001-05:00

S: 38,100yds
B: 0h
R: 42min (in the pool)

Total: 10h 44min

So yeah, not much happening here, as the hamstring is still effed. Everyone I talk to says something to the effect of, "Hamstrings are tricky..." which I translate to mean, "Dude, you're screwed." So needless to say racing is out of the picture for the foreseeable future, since, well, its kind of difficult to race when you're not even allowed to B or R in training.

On the bright side, at least the pool has been set up for long course.

What Kind of World Do You Want?

2011-07-14T09:19:00.000-05:00

Jul4-10

2011-07-12T10:01:00.000-05:00

S: 31,300 yds
B: 9h 31min
R: 1h 23min

Total: 19h 8min

First, the good news. The pool has been long course which is always awesome. This is for the kids, who have their big summer meet, Southeasterns, coming up. Correspondingly, they've been having their main practice in the morning, so I had some pretty sweet workouts with them. Matt W, the coach, has recently started having a "Beast" group and a "Cheetah" group. Naturally, I've been in the "Beast" group due to my massive physique. Or maybe I've just been there because its the distance group, but I prefer the former explanation.... For you swimmers out there, one of the sets last week went something like this:

800 pull + 6x100 @ 1500 race pace
600 pull + 4x100 @ 800 race pace
400 pull + 2x100 @ 400 race pace
All @ 1:30/100m

The rest of the week was more "working out" than actually training as my hamstring is still not functioning properly. I would appreciate it if that got better soon so that I can get back to RACING.

Hamsting FAIL.

2011-07-08T16:31:00.003-05:00

Well, this should be a pre-race blog about taking the Timex Ford Edge to either Muncie for the 70.3 or Chattanooga for the Waterfront Tri. But its not, because I'm not racing this weekend. Instead I'm getting ready to head home from work and maybe do some very light exercise followed by a little TP rolling. All this courtesy of what is apparently a bum hamstring.

The problem started sometime before Eagleman 70.3 but naturally I ignored it. Who doesnt have aches and pains in training? At Eagleman, however, it flared up and limited my pace on the run. Being the smart (read: stubborn) guy that I am, I tried to look the other way and hope it would get better in the recovery week after the race and taper before BSLT 70.3, but needless to say that didnt happen. After BSLT, I wasnt as sore as I usually am after a 70.3 (thanks to the flat...), but my hamstring was killing me. Then, when after my first few recovery workouts it was still hurting, I decided something was definitely wrong, and the decision was made not to race this weekend.

The frustrating thing about this is I cant do much of anything in the biking and running departments until it heals, so hopefully that won't take too long. If that is the case, I should be able to be back for a few late season races. Otherwise, well, lets just say we only focus on the positive, here...

Jun27-Jul3

2011-07-05T09:05:00.000-05:00

S: 29,900yds
B: 5h 57min
R: 58min

Total: 14h 47min

First of all, hopefully everyone had a great long weekend. I certainly did, as it was nice to be home after being away for races 3 of the previous 4 weekends. It was also pretty chill due to a slight change of plans on the racing front.

My hamstring has been giving me troubles since sometime before Eagleman. Then during Eagleman it got progressively worse during the ride and limited my pace a bit during the run. Subsequently it hasnt really got much better since. The situation was similar at BSLT, but slightly mitigated by the fact I had a ~30min break in the middle of the ride. After the race, it was really sore even though otherwise my legs didnt feel too bad. So rather than trying to limp through Muncie, I'm staying home this weekend to get better. I also took last week nice and easy to let my hamstring get better. It was also kind of a mid-season rest week which will hopefully set me up for the rest of the year. After all, if the hamstring doesnt get better, there wont be much racing to do regardless of fitness! With all that having been said, I did have a few FAST swims with the kids to keep me honest.

BSLT 70.3 RR

2011-06-28T16:29:00.000-05:00

"That was such and epic fail" -Katy Perry

No, nothing especially bad happened Last Friday Night.* Sunday morning, on the other hand, was a different story.

We (Denny M, Jackie A, Whitney G, and I) arrived (much to the ladies' chagrin) at Buffalo Spring Lake nice and early and after a surprisingly short wait to park were headed down the steep hill to transition. This left plenty of time for warm-up, set-up, and all other imperative pre-race procedures.

Despite recent high temps in upper 100s and an expected high of 110F on race day, the water temperature was only 74. So with wetsuits allowed, I neoprened up and headed to the lake. After a little warm up, we received a last minute clarification on the buoy rules and lined up for the start. No cannon, just a, "Ready, GO!" and we were off.

I had a pretty good sprint off the beach and was soon swimming full speed ahead. Within a minute, though, something was off and the pack was pulling away from me. Naturally I tried to pick up the pace as there was no reason for this to be happening. All off the sudden, though, my shoulders were burning and I was close to hyperventilating. So yeah.... not exactly the best situation 2min into a 4h race! So I tried to mitigate the damage while also maintaining an honest pace. I found some feet for a bit, passed that guy, but then saw what looked like quite a few people further ahead than they should've been only 1/3 of the way through the swim. It was hard to tell the actual number, though, so I just tried to stay positive and hope it was only a small group. Coming out of the water, there were more bikes missing than I wouldve liked, but with the Orca having saved my legs, I was looking forward to a strong ride.

Out on the bike, wow... it was windy. So the wind, combined with the flat farmland, made me feel right at home! (Well, couldve used some humidity...) After a few miles, the two guys that followed me through the water joined me on the bike and the three of us were riding together. 20mph into the wind, 30mph with the wind, and somewhere in between when there was a crosswind. Most of the time, though, I was focused on getting enough to drink and not falling over. Then..... it happened. Somewhere around halfway through the ride, I heard a nice loud hiss, looked down, and saw the result of my front tire spewing air. So I stopped, pulled over, and grabbed my...... oh, wait, there was nothing behind my seat where my saddle bag shouldve been!

So, I waited. A truck came by and he radioed the roaming mechanic and I waited. I saw Timex teammates Jackie A, Chris T, Tim H, Denny M, and Christine A all roll by and I waited. Then I saw the front pro guys on their way back and I waited some more. Finally, I got my new tube, and was back on my way. With wind and looming hills and my place 30+ min behind the last pro guy I certainly was ready to call it a day. But I didnt go all the way out to Texas just to splash around a bit and ride 30miles. Plus, the RD decided, due to the heat, to shorten the cut-off times by 1h (he also condensed the start times) so I knew there would be plenty of others who wouldnt have the opportunity to finish. I on the other hand, had no good excuse not to finsh.

I finished the ride, and headed out onto the run. Admittedly, motivation was waning, but I put on the shoes, and got my butt in gear. Those first few miles were tough, as I was on pace for a PW, and dropping certainly wouldve been easy. But I got some great encouragement from Jackie when I passed her around mile 4.5, as she seemed genuinely surprised I was still racing. Then, the worst part by far... the out and back from mile 5 to the turnaround which was wide open and straight into a headwind. I was passing people, but really wasn't sure whether I was moving forward, or was just moving backwards slower than they were.

I finally got to the turnaround and was loving the tailwind, which made the return trip so much easier. Of course it also helped, mentally, to know that I "just" had to get back to the finish. I did, and immediately headed to the lake to cool off.

So yeah, I was DFL in a PW. But it is what it is, and just gets me pumped for Muncie in a couple of weeks.

*Friday night, on the contrary, was a huge success. After a quick post flight run, Denny, Whitney, Jackie, and I went to Freebird's World Burrito in Lubbock. The food there was very similar to and almost as good as Chipotle, with a much more "indie" feel. So if Chipotle is too "corporate" for you, definitely check out Freebirds, as it is easily a step above Moes, Qdoba, Salsaritas, etc.

Jun13-19

2011-06-20T09:10:00.000-05:00

S: 26,900 yds
B: 8h 8min
R: 4h 2min

Total: 19h 15min

Whoa, a week of training... go figure! Well, a few days, anyway. The first part of the week was recovery from Eagleman, but then I did get in a few quality workouts on the back half. After two weeks of traveling, it was certainly nice to be home for the weekend and to get some training done. This weekend, though, I'm back at it at BSLT 70.3 next Sunday in Lubbock, TX. Should be fun!

Eagleman 70.3 Race Report

2011-06-14T09:18:00.000-05:00

Another week, another race. After two races the weekend before last, I was back in action on Sunday with Eagleman 70.3 in Cambridge, MD. When Paulo proposed adding this race to the calendar a couple of weeks ago, I was admittedly a bit apprehensive, as I thought two half IMs on back to back weekends might be a bit much. However, I was feeling pretty good by the middle of the week, so I was fired up to race by the time Friday rolled around.

Onto the race! A quick "GO!" and we were off on a beautiful morning in the warm water of the Choptank river. The water was relatively smooth, considering this is a notoriously choppy swim, and I got out to a good start. Things settled down relatively quickly and I noticed I was swimming next to Richie C, so I figured I was in a pretty good position. As we approached the end of the swim, all I was thinking about was a fast transition so that I could get out, ride hard, and stay with the group.

Out on the bike however, the legs had other ideas. The guys I came out of the water with punched it hard. I tried to maintain contact, but the legs just werent there. I was riding what felt like hour TT pace, but only losing time. From there, things didnt exactly get much better, as I threw up a few minutes after every gel I took. I didnt think I had swallowed that much water during the swim, but I cant think of any other reason for the otherwise (seemingly) random vomiting.

Heading out onto the run, I wasnt really sure what place I was in, but was still hopeful I could pick some people off. I felt OK running 6:05-6:15 pace, but when I tried to dip under 6, my hamstring really started screaming. Then, around mile 8, I felt the blister under the ball of my left foot tear. This wouldnt have been too big of a deal except I had already gone through a couple of layers of skin the previous week, so I was now tearing through a couple of more layers. For about a mile this was really painful, but then it thankfully subsided enough for me to keep running an even pass a guy in the last mile.

Crossing the finish line, I still had no idea about my place, but eventually determined I had ended up 10th. So all in all, not too bad. It wasnt a great performance, but at least I got some much needed points for 70.3 Worlds.

This is where I would link to the results, but they seem to be MIA...

PS After the race I was privileged enough to crash at Alyssa's house in Baltimer, after the obligatory post race hamburger and ice cream, of course. AG is an epic ultra-runner/triathlete baller, and was even gracious enough to drag my sorry butt to the airport at 5AM on Monday morning so that I could make it into work on Monday. Thanks Alyssa!

The Nashville Kids Triathlon

2011-06-08T09:59:00.000-05:00

..........Picking up from yesterday, pretty soon after the Rock 'N RollMan Half, George and I were back in the Ford Edge heading north on I-75 towards Chattanooga before heading west on I-24 towards Nashville. We arrived just in time for me to be introduced as a Celebrity Big Kid during the packet pick up for the race the following morning.

I awoke Sunday morning to some sore legs, but was ready for a fun day with the kids. Timex Teammate Bruce Gennari was there as a Big Kid as well and we started the day off by helping the not-so-big kids set up their transition areas, which was pretty entertaining because with kids from ages 6 through 15, some of the bikes didnt have either tire on the ground and were instead just hanging from the racks. Additionally about half of the bikes were pink with white seats so it was a was pretty funny sight; certainly not the not your typical transition area!

The kids started according to their age group, with the 6-7 yr olds first, and 8-9 yr olds second. I was helping at the swim start and then moved to the transition area, where it was great to see the unabashed excitement on their faces. It was also pretty cool to see the competitiveness; some of these kids were really getting after it!

After the 8-9 yr olds went off, the Big Kids had to race. My feet torn up and my left glut/piriformis was still really tight courtesy of the half the day before, but how could I not race for the kids?? Thankfully I managed to pull out the victory while rocking the speedo the whole way.

After the "older" kids had their races, it was time for everyone's favorite part of the day... the awards! I say this sarcastically as at most races, the only people who stick around are the people who are receiving awards and even they usually arent all that excited to be there, and then jet as soon as their names are called. Not so with the kids! They were genuinely thrilled to get to go up on stage and receive their awards. In addition to trophies, Bruce and I were placing Timex hats on each of the award winner's heads, which really got them pumped!

All in all, I thought it was a really successful event. Almost 300 kids raced and I didnt see a single one disappointed. Rounding out the day, Bruce, George, and I went to lunch at Chipotle... cant beat that!

Coliseum Rock 'N RollMan Half Race Report

2011-06-06T14:58:00.000-05:00

I raced this weekend, but dont have too much to report.

Friday afternoon I headed down to Macon, GA for the Rock 'N RollMan Half. Why Macon, you ask? Well, $1000 was up for grabs to the winner, so I was looking forward to a good race. This, however, this didnt quite pan out.

I arrived at the race site on the morning of the race and heard the announcer say the water temp was a balmy 86 degrees. This, combined with the predicted high air temperature of ~100F, meant it was going to be a warm day from start to finish. I was then thrown a bit of a curve when the valve on my tube in my rear tire broke, necessitating a tube change. I switched out the tube without too much trouble, taking care to ensure the tube wasnt pinched as I certainly didnt want a pinch flat right after starting the ride. Finally, with the start fast approaching, I headed down to the lake.

I got a pretty good start and soon enough Nina Craft and I were swimming together with no one else in sight. I swam behind her for a while, then moved ahead after a little over the half way point, only to have her stick right on me. I felt like were holding a solid pace, but nothing extraordinary. Fortunately though it was strong enough to create some separation from everyone else, and we exited the water at almost the same time.

I had a pretty quick T1, and was out on the bike first. I was out on the road all alone and wanted to keep it that way. The bike course was challenging but fun with plenty of hills and decent road surfaces most of the way. I checked behind me a couple of times at the end of long straightaways, but never saw anyone so I just focused on pouring it on keeping up with calories and hydration. The miles ticked away and before I knew it I was rolling into T2.

Starting the run, I was feeling pretty good. The first half of a mile of the run course overlapped with the bike course, and I still didnt see anyone, so I figured I had a pretty decent cushion over 2nd. So I just wanted to stay comfortable and make sure to not blow up. Of course "comfortable" is a relative term when you have to run 13 hilly miles in 90F heat after biking 56! So it turned into a long run by myself, not counting the encouragement from my buddy George at miles 2, 6, and 11, but before I knew it I had made it to mile 11. This was near the 2 mile mark on the way out, so when I turned back to the park I got to see people heading out on the run. I cruised in from there, crossed the finish line, and, just like in FL, went straight to the med tent for bandages on my blister- covered feet.

Results: http://www.setupevents.com/index.cfm?fuseaction=event_results&id=2407

Speaking of people heading out on the run... I have much respect for anyone who finished this race! With a smaller field and brutal conditions (tough course, hot weather) this was certainly one of the hardest half IM courses I've done.

Unfortunately I couldnt stick around for too long post race as that evening I was due in Nashville, TN for events for The Kids Triathlon where I was volunteering as a celebrity big kid, but that will have to wait for another day!

May23-29

2011-06-01T10:29:00.001-05:00

S: 30,200 yds
B: 9h 35min
R: 5h 24min

Total: 23h 24min

OK, so I'm a little late on the update, but things have been a bit busy around here. Last week was rough, as I managed to fall asleep upon arriving home from work on not one but two occasions. This is especially tricky on biking days because as soon as I wake up I have to rush around to get out the door to get the workout done before the sun sets. Then on Friday my hamstring/piriformis acted up enough to necessitate a shortening of the tempo run. Thankfully though after some serious Trigger Point rolling that evening, it didnt impede any other workouts the rest of the weekend.

This week will be starting and ending with travel, but at least the latter will involve a traversing of AL-GA-TN in the brand new Ford Edge. Saturday I'll be racing Coliseum's Rock 'N Roll Man half iron and then Sunday I'll be helping out at the Nashville Kid's Triathlon. Should be a fun weekend!

May16-22

2011-05-23T09:49:00.000-05:00

S: 20,600 yds
B: 7h 52min
R: 5h 14min

Total: 18h 31min

And.... right back at it. After a couple of easy days at the beginning of the week, it was back to work on Wednesday, which allowed me a nice transition from "sore from the race" at the beginning of the week to "normal training fatigue" by the end. I'm not sure exactly when the transition was made, but I'm not sure it really matters, either.

In other news, the HHPTC hosted a number of high quality visitors over the weekend. Kicking things off was pro triathlete Kevin Collington who stayed over Friday night to break up his trip back to Boulder. Then my friends Philip and Katherine Thompson were here Saturday evening as Philip was racing his bike in town on Saturday and Sunday. Fun times!

Familiar venue, bizarro occurrences: FL 70.3 RR

2011-05-17T13:35:00.003-05:00

This was my sixth year racing either the Florida Half Ironman (2005) or Florida 70.3 (2007-2011) and while each race is a bit different, the 2011 edition had to be the out-lier.

Indications of a bizzare day were evident almost from the start. Heading W (actually S) on I-4 from downtown Orlando towards Disney, Mark Vermeersch and I noticed flashes of lightning streaking across the sky off in the distance. Lightning is of course nothing new for Central Florida, undoubtedly the lightning capitol of the US (Rawanda, Africa tops it in the World listings for most strikes). However, it is rare to see an aerial display in the morning, as most lightning is associated with thunderstorms that run across the state in the afternoon. Regardless, certainly not a normal occurance for the start of a race.

Upon arriving at Walt Disney World, lightning was still flashing pretty regularly but thankfully the rain was holding off. Sure enough, though, the rain commenced by the time we reached transition. Rain happens, but again, not usually in the morning, and not during any of the previous editions of the race. Despite the weather situation, though, the announcer continued informing us that the radar indicated the weather would clear and we should be ready for our regularly scheduled 6:20 AM start time. So I continued warming up, kept remarkably dry by my Timex Multisport Team Zorrel Whistler Jacket. This thing looks sharp, is comfortable, and as a bonus repelled the water incredibly well. Before I knew it, 6AM rolled around and I was heading out of transition and down to the swim start.

Once on the beach, the announcement was made that the race would be delayed 20 minutes. This, I thought, was reasonable as the rain and lightning had finally stopped and the sky did appear to be clearing. Of course this meant 20 more minutes of nervousness and a 6:40 start rather than the usual 6:20 start. A little warm up in the water would've been appreciated, but it was too dark for that. (Thus the perils of starting a race before sunrise...)

Finally the gun was off and the madness ensued. On approximately my 4th stride, my foot landed on a sharp object and I felt a slicing pain under my left big toe. It hurt, but I could still feel the toe, so I figured I'd survive. Coming into the first turn buoy, I was in a group with 3 other guys but was a bit worried that I was too far back. I felt like our pace was strong, but it also looked like there were some others pretty far ahead. The water was choppier than it had been in previous versions of the race, so I was pleasantly surprised to be out of the water around 26:40.

Running through the long chute to the transition area, I looked down at my foot and sure enough, it was covered with blood. I couldnt exactly do anything about it, so I proceeded to my beautiful Ordu and took off, hoping it wouldnt hurt too bad the rest of the race. I still wasnt sure of my position, but I did notice quite a few more bikes remaining on the pro men's rack than spots vacated, so that was a good sign.

Once I got moving on the bike I looked down at my PowerTap only to find that the computer was not picking up my wheel. This was bad news. My coach, Paulo, had given me strict instructions for the ride, so I knew he'd be upset if I didnt have any data. I tried remounting the computer and adjusting the wheel sensor, but nothing seemed to work. Without data, I just focused on riding hard and keeping people in sight. I was passed by a couple of people early on, but also passed a couple of riders, so I hoped I was riding well. Without a working computer, I wanted to keep my 5-mile splits right around 12 min. I did, for the most part, with a few under 12 and all under 12:30. This left me confident that I was cruising towards a decent bike split.

Finally the bike was over, and I was off on the run. Up to this point, the day had been one of unfamiliar occurrences, but the run was eerily similar to years past. The theme for this race goes something like this: run fast while you can, and then hang on. Florida in May is hot and humid, and sooner or later the heat will take its toll at which point you just have to fight as best you can to maintain whatever pace you can.

I believe I was around 12th or 13th coming off the bike, but after a strong first lap I was being told I was in the hunt for top 10. The multiple out-and-backs allowed plenty of opportunity for the hunters to see their prey, and I was on the prowl. I had moved into the top 10 by the start of the last lap when I was informed that Kevin Collington was about a minute up the road, so I was hoping I could reel him in as well. By this time, though, the heat was really starting to take its toll and my 5:55s fell to 6:15-6:30. Nevertheless, I caught him with 2 miles to go and he told me 8th place was "fading fast." Once I got back out onto the asphalt, I just focused on keeping the tempo up as much as possible in order to maintain some semblance of a reasonable pace. Finally, I moved into 8th with about a mile to go, and just wanted to cruise to the finish. However, a few moments later I noticed a hard charging Brent Poulsen was closing rather quickly and I sure as hell was not about to get passed in the last half mile after racing for over 4 hours! So I redoubled my focus on turnover in an attempt to increase speed, as I was determined to hold him off. Finally, I reached the barriers and hit the left turn for the chute. I started to think I was in clear when I heard someone say, rather nonchalantly,

"Nice job, almost there. You've got a guy coming up behind you"

Not exactly what I wanted to hear! I went into HS CC mode and began "sprinting." I was thoroughly wiped at this point, so I felt like I looked like a actor who is obiviously not a runner trying to run in a movie. All of his motions are exagerated, but he really not moving that fast at all. So that was me... trying to sprint, but not really moving that fast. At that point, though, it was all I had. Indisputable photographic evidence, courtesy of Katie Hodges:

I crossed the timing mat and then continued through the banner before halting and hunching over to place my hands on my knees. A couple seconds later, there was Brent. Although I had quite a few minutes of not being able to see anything, I did manage to stay upright and prevent collapse.

Summary (full results can found here):
S: 26:55
B: 2:16:52
R: 1:20:29

Total: 4:07:40, Good for 8th place.

In review, my swim start couldve been better, I was pleased with the bike ride, and I couldve used a little more at the end of the run. But there are always things to improve and I was happy with my effort in the first race of the season. Most of all, it was great to see my family and hang out with my Timex teammates.

Marathon runners train on the "Road of Death"

2011-05-12T08:46:00.000-05:00

This video is a bit lengthy (10min) but a great piece:

Visit msnbc.com for breaking news, world news, and news about the economy

And what was your excuse for not training, again? Just something to think about the next time you have trouble getting out the door...

May2-8

2011-05-09T10:37:00.000-05:00

S: 26,300 yds
B: 8h 1min
R: 6h

Total: 20h 56min

All in all it was a pretty good last week of training before FL 70.3 this Sunday. It took a few days to get my "feel" back in the water after being out due to the tornadoes and subsequent extended power outage, but nothing too terribly bad.

The leg injury which kept me from racing in New Orleans has abated, and I was able to finish a couple of runs last week with some fast miles, so hopefully that was foreshadowing for the race this weekend. Of course it'll all really come down to how hot it is. Although we've had a couple of warm days, the temperates have been pretty moderate for the most part, so if it warms up on Sunday, I'll just have to rely on my HS CC training...

Happy Mothers Day

2011-05-08T07:14:00.000-05:00

This post may be a bit cliche, but that doesn't mean its also not totally appropriate. After all, while some people may occasionally stumble here, we all know there is really only one person I can be sure is reading.

So today, I'm giving a huge Thank You to my Mom. Not just for giving me at least one reader, of course, but for all she has done and continues to do. Highlights:

Birth. This is obvious, but still needs to be stated since without it, I literally wouldn't be here!
Unwavering support. Throughout middle school, high school, college, graduate school, and continuing all the way to my current job, Mom has been there offering guidance but above all proving unwavering support. This was true in all aspects of my life, academic, professional, and athletic, and is despite the fact that I'm pretty sure she seriously questions some of those decisions. So although I'm sure she would prefer I spent a little less time training (or "working out") and would've rather I lived closer to Orlando, she still has always and continues to fully support my decisions.
Practical advice. I can't begin to list all of the advice I've received, but I definitely don't go more than a couple of days without thinking of something she told me. But because I should list at least one, here it is: wear your sunscreen!
Work ethic. If there was one trait above all others which she impressed on me growing up, it was that hard work is necessary to achieve one's goals and become successful in life. Of course it wasn't just talk; she lead by example. When she decided she wanted to go back to work when my siblings and I started to get older, she worked as a realtor's assistant while taking classes for the required certification course to become a Realtor. During this time, she learned as much as she could from the successful Realtors in her office, so that when she finally got her license, she knew what she would have to do to attract clients. And sure enough, she was soon one of the top sellers in her office.

So there it is; I owe at least a part of any successes I've had to her. Happy Mother's Day, Mom.

Apr25-May1

2011-05-03T21:34:00.001-05:00

S: 15,200 yds
B: 10h 22min
R: 5h 56min

Total: 20h 18min

With so much destruction around training does seem a bit trivial. As I'm sure most of you have heard, the state of Alabama was hit with some fairly major tornadoes last Wednesday from which we are only now beginning to recover. Thankfully my house, and most of my neighborhood, was spared from the worst of the damage but others close by were not so lucky. While much of the media attention has focused on Tuscaloosa and Birmingham, a number of smaller towns in northern Alabama were particularly hard hit with some entire towns being wiped almost entirely off the map. The tragedy, of course, is that many of the residents of these towns were desperately poor before the storm and now have lost almost all of what little they had.

I'll have another post on this later this week but for now if you are in the Huntsville area and want to help or have items to donate, this article on al.com has a nice round-up of places you can go to donate your time or goods.

Of course you often here that cash donations are most effective, so go here, to the Salvation Army, to make an easy, safe, secure donation. If you are too lazy to follow the link, you can simply text "REDCROSS" to 90999 to make a $10 donation to the Red Cross. Its just that easy!

Apr18-24

2011-04-25T09:20:00.000-05:00

S: 25,600 yds
B: 10h 49min
R: 5h 15min

Total: 22h 48min

After struggling through the week, I was really pleased with the workouts on the weekend. The power numbers were good on the long ride on Saturday, then I got off the bike and had a brisk transition run. It was certainly a hard workout, but I felt in control. In contrast, during the same workout a couple of weeks earlier I felt like death. And generally not feeling like death is better than feeling like death. Saturday afternoon's fun was followed up by a very solid run the next morning which included a 5:38 mile. Not only is this fast for a Sunday morning, but also the fastest I've run since hurting my leg. Double bonus!

This weekend I'm heading over to Rome, GA for the Tri For The Kids Olympic Distance Triathlon where I'm really looking forward to (finally) getting the season underway. Additionally, it should be a nice "wake up" before FL70.3 in a few weeks.

Apr11-17

2011-04-19T16:06:00.000-05:00

S: 21,300 yds
B: 10h 33min
R: 5h 47min

Total: 21h 56min

Although I was pretty bummed about not being able to race, I still headed down to New Orleans for the weekend to watch the race, hang out with friends, and enjoy some warm weather. Of course the plethora of impeccable restaurants didn't hurt, either! I was there three nights and enjoyed delicious fresh, local seafood each night washed down with Abita.

As for training, I'm continuing to increase the running while maintaining plenty of swim/bike intensity. Allergies are frustrating but I'm definitely happy to be outside!

Apr4-10

2011-04-12T09:01:00.000-05:00

S: 26,100 yds
B: 9h 51min
R: 5h 26min

Total: 22h 9min

Ouch. Back at it in a very real way. Well, all except for the running. I did get in almost three hours on the ground, but nothing too fast. I did have some very solid bike workouts (2x20, long Zn3, etc.), though, so I was pretty pleased, but also worn out, by the end of the week.

Looking ahead, after talking with Paulo and my doctor, I decided racing this weekend wouldnt be the best idea. Although my leg is feeling better, I've still been pretty sore even after my short, easy runs this week, so racing a half marathon in racing flats would likely tear me up pretty good. Sure, I could most likely finish the race, but there would be a significant chance for re-injury, not to mention prolonged soreness. So since this is only the first race of the year, I'm playing it safe and waiting until Florida. Its too bad because its been a long winter and I had really been looking forward to this race, but I'd rather have the rest of the season than this one.

QOTD

2011-04-06T09:59:00.000-05:00

"It's so important to think positive. It's easy to get discouraged and be negative," she said. "It makes such a difference in how you feel and your outlook on everything." -Gladys Burrill, who at 92 years old completed the Honolulu Marathon, earning her a spot in the Guinness World Records as the oldest person to complete a marathon.

If I'm alive when I'm 92, I'll be happy. If I'm still able to walk when I'm 80, I'll be ecstatic. If somehow I'm alive and can walk and can finish a marathon at 92, I'll consider myself very, very lucky!

I'm a strong believer in the power of positive thinking, and Gladys is a clear example of its positive effects. But if you dont trust me or Gladys, The Mayo Clinic lists the following benefits of positive thinking:

Increased life span
Lower rates of depression
Lower levels of distress
Greater resistance to the common cold
Better psychological and physical well-being
Reduced risk of death from cardiovascular disease
Better coping skills during hardships and times of stress

So on that note... Happy Wednesday!

Mar28-Apr3

2011-04-04T09:47:00.000-05:00

S: 27,800 yds
B: 9h 9min
R: 3h 50min

Total: 20h 18min

Best news of the week: the leg is getting better. Saturday I ran 20min and Sunday 30, both without any pain. I received some ART from Anthony Houssain at SpineCare, and it has significantly helped with the healing. My anterior tibialis is no longer "squeaking", which is always a good sign. The only question now is ready I'll be able/ready to race in New Orleans in a couple of weeks...

QOTD

2011-04-01T14:45:00.003-05:00

"Most people will run better in their next race if they lose a pound of body fat." -Exercise immunology expert David Nieman

Amby Burfoot has another great article up on the Peak Performance blog at RunnersWorld.com. I feel like I need this disclaimer every time I reference this blog, but believe it or not, Runners World does actually publish some decent information online. Anyway, in this blog Amby speaks with David Nieman, who he calls, "among the smartest and most impeccable of exercise scientists."

With the introductions out of the way, the second half of the post contains the section on post workout glycogen re-stocking and the QOTD. His words, with my emphasis added in bold:

This is a pet peeve of mine. Runner's World and every other fitness publication is always talking about the importance of re-stocking "glycogen stores" shortly after you finish a workout. Chocolate milk is a current favorite choice, but you also read about energy bars, and peanut-butter and jelly sandwiches, or maybe tuna sandwiches.

The research findings are valid enough. That's not the issue. The issue is that this finding doesn't apply to 99 percent of us. It's for Ironman triathletes and marathoners doing double workouts and 120 miles a day. These folks are never more than a few hours away from their next workout, and for them it's important to practice maximal re-stocking.

For the 99 percent of us, it's smarter to practice maximal food restraint. We'd be better off losing a couple of pounds than re-stocking in world-record time. In my opinion, what most of us should eat after a typical workout is a glass of water and a banana. Or something equally light. Yes, we need fluids. Yes, we'll enjoy a few carbs. But the fewer the better, if you want to know the truth. Your next meal is only 3 to 4 hours off, and you'll pack away plenty of glycogen-restocking calories then.

Nieman agreed with me. I wasn't taking notes, but he said something like: "I've looked at those studies, and the glycogen gain is very modest. Most people will run better in their next race if they lose a pound of body fat."

Amby and I apparenly have similar pet peeves, as I have had similar thoughts. This is especially prevalent among triathletes and ultrarunners, as they compete in long distance events which do require on course fueling. However, just because a race may require the consumption of calories, doesnt mean immediately refueling is imperative after or during every workout. IOW, you really dont need a gel, or even some sports drink, to complete that 40 minute run.

So by all means, if you've got a multiple workout day planned, make sure to get some calories right after the first and/or second workout. Otherwise, drink some water and make some real food. It'll taste better which will allow you to eat less and race faster.

BTW: I also love how Amby calls out, "Runners World and every other fitness publication" on a Runners World blog. Priceless.

Group riding rant aka "educational moment"

2011-03-30T15:30:00.000-05:00

Last night I road the local edition of the Tuesday Night World Championships. As the name indicates, this is a "race simulation" type ride, with no restrictions on pace, attacks, watts, or heartrate. With that having been said, there are still a few guidelines that should still be followed. Of course not swerving back and forth through the pack, following your line through turns, and (generally) obeying traffic signals are all given. But last night there was something else that kept occurring which really shouldn't have. So this might be a "rant" but I prefer to think of it as an "educational moment" for those not accustomed to riding in a large, fast group.

If you are sitting second wheel (that is, there is only one person in font of you), and the person in front of you (who is leading the pack) pulls off to the side, you have two options. You may 1) continue pedaling, slightly increasing your effort to maintain the same speed, and then continue to pull the pack along for a bit or 2) continue pedaling, slightly increasing your effort to maintain the same speed, and then immediately pull off in front of the person who had previously pulled off in front of you.

Note that neither of these options includes slowing down in order to stay behind the person who just attempted to pull off. This kind of action (doing everything possible NOT to go to the front) may be acceptable in last few kilometers before the final sprint, but otherwise, there is no excuse for it when sitting second wheel. If, for some reason, you really dont want to pull through, you should simply not be riding second wheel. I dont know how many times this occured last night but it was pretty frustrating, and forced the same couple of guys up to have to go around multiple people to move back up to the front to keep the pace respectable.

Group rides can be great for training, especially when contain a large number of fast riders who force you outside your comfort zone. But if that is the case, then by all means, let them drive the pace and stay out of the way. And if you are bored in the back? Great! But just be ready to move all the way to the front and do your share of the work.

Mar21-27

2011-03-28T14:18:00.000-05:00

S: 26,300 yds
B: 9h 37min
R: 3h 38min

Total: 20h 10min

First off, I had 10min of pain-free real running on Sunday, so the plan is to work in more of that this week. I also started getting some Active Release Therapy (ART) from Dr. Houssain at SpineCare so hopefully that'll help loosen things up and get me back to running. Aqua jogging is fun and all, except that it isn't and triathlons include real running, so I kind of need to be doing more of that...

Meanwhile, the T-levels have recovered some but are still outside (lower) than the "normal" range, so we're sticking with a decreased training load for the another couple of weeks. The bright side of this, if there is one, is that I've had some great workouts in the pool and on the bike. So to recap... lower training load => more rest => higher T-levels => better performance. Gee, who knew??

Mar14-20

2011-03-21T09:49:00.000-05:00

S: 31,300 yds
B: 9h 5min
R: 3h 13min

Total: 20h 32min

When I went in to see Dr. Krichev a couple of weeks ago for the leg, I had some blood work done, as at the time I had been feeling a bit sluggish (more so than usual...). As it turned out, I had an abnormally low white blood cell count and testosterone level. This was likely not that big of a deal, as low levels of both are common during periods of heavy training, but just in case Paulo decided we should back off the training load for a couple of weeks and have it checked again. So as a result, last week wasnt too bad, and I even did some pretty fast swimming in the pool.

On a brighter note, spring is here, and riding outside after work is awesome!

Mar7-13

2011-03-14T15:33:00.000-05:00

S: 29,300 yds
B: 7h 45min
R: 4h 1min => ALL IN THE POOL

Total: 19h 29min

Yep; it is a pretty sad state of affairs, indeed. As you can see, all of the "running" this week was done in the pool, back and forth and back and forth. Thankfully Timex gave everyone on the team an iPod shuffle, so Green Day and Sum 41 have helped to partially alleviate the boredom. On a brighter note, my leg is feeling better and ankle has improved flexibility, so hopefully the return to running is on the horizon.

In other news, Saturday morning I "raced" the Cave Spring Time Trial out in Owens Cross Roads. I use the parentheses because it was a pretty pathetic performance on my part. It was pretty frustrating to lay an egg after hitting the trainer so hard for the last couple of months, so I'm just chalking it up to the cold weather on race morning. In the meantime, I'll use it as motivation to work a little harder in the next month in my preparation for 70.3 New Orleans.

An Open Letter to USA Triathlon

2011-03-10T14:38:00.001-06:00

To Whom It May Concern at USA Triathlon,

One of your Core Programs, Sport Performance, is broke. The current decentralized system which allows individual athletes to choose individual coaches has not produced results relative to our country’s potential. The United States and Australia dominate the international swimming scene and, outside of Kenya and Ethiopia, the US produces the bulk of the world’s fastest long distance runners. So clearly there is untapped potential for excellence in triathlon.

This is neither a new revelation nor a novel idea. Indeed others have made the same argument. Last year, triathlon coach Paulo Sousa wrote on his blog, The Triathlon Book,

“2010 was a year where US triathletes went either backwards or sideways. Not only in terms of results, which is obvious to anyone, but it seems that the trend is definitely towards worse performances, when we’re less than two years from London 2012. This is undoubtedly a product of the no-structure structure model that was implemented in the last couple of years.”

Even USA Triathlon’s own business plan for 2010 commented,

“With the focus on individualization (encouraging athletes to work with personal coaches on personalized development), our athletes – especially those lower in the pipeline - lost out on the benefits of group training. A stronger focus on National Team camps and a centralized development team (in COS or elsewhere) will help us capitalize on the benefits of group training.”

Clearly then, if USA Triathlon wants its athletes to be competitive in ITU World Championships and, more importantly, the Olympics, it must make a change. A head coach should be hired in the hopes of salvaging success in London 2012. While finding the right candidate may sound like a daunting task, it is actually a surprisingly simple one as a coach with success on the WCS and Olympic level has recently found himself unemployed.

I don’t know the details behind Joel Filliol’s separation from British Triathlon. However, I do know he is without a doubt one the top triathlon coaches in the world. Between his work as the Head Coach for British Triathlon from 2009-2011, and Head Coach for Triathlon Canada from 2006-2008, his athletes have had a bevy of success, including the silver medal in the 2008 Olympics as well as multiple World Cup and World Championship Series wins.

And as if his athletes’ successes didn’t speak for themselves, you could always heed the advice of a man, Simon Whitfield, who has two Olympic medals and is tied for second in career ITU World Series wins. In a recent article on Slowtwitch.com, Whitfield said,

“Joel is the best coach I've ever had – it is not even close. He is the most passionate, most committed, most knowledgeable, best triathlon coach.”

I’m not sure a triathlon coach can come better recommended than that.

So the question now is simple. Is USA Triathlon ready to truly make a commitment to high performance? Dishing out some money to a few elite athletes is nice, but it clearly hasn’t brought the results its members deserve. Is USA Triathlon ready to change its culture regarding high performance sport?

One of your “key learnings” from 2009 was,

“Culture – while we have increased communication between USA Triathlon and our individual athlete coaches, bringing them together to work as a team to achieve our goals is the next challenge. We need to create a culture throughout our high performance program of excellence and team work. With a decentralized program, this will be a significant challenge.”

I can’t see a better way to overcome this challenge than to hire a man who is known for his commitment to excellence and hard work. And with a single head coach, communication and a unified focus on performance certainly will not be an issue. So I implore you; do everything you can to hire Joel Filliol.

Sincerely,

Andrew Hodges

Member #994886

Feb28-Mar6

2011-03-08T13:10:00.000-06:00

S: 26,600 yds
B: 9h 52min
R: 3h 36min

Total: 20h 28min

Well, things were rolling along nicely (aka I was training and desperately trying to get enough sleep) up through last Thursday when ummm, that happened....

Wednesday evening I had the always delightful 3 x 2mile which I attacked with my running buddy, George H, out on the Rocket City Marathon course. Although George is a bit slower, he stays close enough to keep me honest, which really helps to keep me from slacking on the first one. Towards the end of the run, my lower right shin was a little sore but I didnt think much of it as I had just run 6 hard miles and, well, something is always sore. I did some precautionary icing that evening and hoped it would be fine the next day.

Thursday morning rolled around which meant the usual trainer puke fest. I didnt have any soreness, and really kind of forgot about it, likely thanks largely to the pain that was imparted on my actual leg muscles as a result of the intervals. When lunchtime rolled around, I was looking forward to a nice easy run with friends in some beautiful weather. Aside from the usual overall soreness, I didnt have any acute pain at the start of the run. Towards the end, though, the same lower leg pain from the previous day crept back. I didnt think it was too serious, but it was noticeable.

Unfortunately the pain remained the rest of the day when lifting my foot up to walk. This meant no run on Friday and eventually led to no run (and certainly no race) Sunday as well as a trip to see Dr. Krichev on Monday. After some poking and prodding, he concluded that I likely have a strained anterior tibialis muscle (at least its not a SF!), the same issue I had almost the same time last year but (ironically enough) on the other leg. Causes are purely speculative at this point, other than, you know, training.

Hopefully this will clear up relatively quickly. In the meantime, I'll be brushing up on my water running, icing, and stretching in order to mitigate the damage to running fitness and get back to real running as quickly as possible.

Feb21-27

2011-02-28T09:43:00.000-06:00

S: 26,100 yds
B: 10h 13min
R: 6h 14min

Total: 23h 19min

Big-ish volume week this week, courtesy of President's Day last Monday. Of course there was plenty of intensity as well and as a result I was doing everything I could to get enough sleep and make it to the next workout. I was making it through OK until a mile to go on run #2 on Sunday when I totally bit the dust. Wiped out. Took a dive. Needless to say it was pretty embarrassing but thankfully there were no witnesses. But even if someone had seen it, I'm sure she wouldve been impressed with my incredibly graceful roll which prevented any serious damage. So after a quick body assessment, I realized everything was functioning properly and, other than a couple of dirty limbs, I was no worse for the wear. Seeing how this once again demonstrates my severe lack of coordination, it was just another affirmation that I picked the right sport.

Team Timex, Year V

2011-02-25T16:00:00.000-06:00

As I mentioned in the previous post, last weekend was Team Timex camp up in New Jersey. This was my 5th camp, and once again it provided an awesome opportunity to hang out with old friends and meet some new ones. Every year I feel more and more humbled to be a part of such an amazing group of individuals. Sure, a lot are athletically talented, but they are also all motivated, successful people in all aspects of life and that seemed even more prevalent this year. From investment bankers to chemists to lawyers to people with multiple advanced degrees, this team has it all. Oh, there are a few multiple IM winners in there, too. So huge props to Team Manager Tristan Brown, the man behind the scenes who somehow managed to top himself again by fielding another incredibly stellar team.

For more thorough coverage of the weekend, head on over to the Team Timex Blog where you'll find Dave's roundup of the media coverage, as well as Barry's, Cassie's, and Brian's accounts of the weekend.

If you only check out one link, though, I'd highly recommend this video courtesy of LAVA Magazine:
"Video: Reunion Tour—The Original Triathlon Team Celebrates a Decade"

Some quotes from the video which really sum up with this team is all about:

"If it works for the athletes and we can create an environment that works for them, it will work for Timex and it will work for our other sponsors." -Tom Schuler, The Man

"What we really look for is someone who likes racing, who races a lot, and is successful. But also someone who is really into the community of triathlon... If you're on the Timex Team, you're someone that most people like; you're not somebody who is a punk just doing triathlon. " -Tristan Brown, Team Manager

"I think it proves, after 10 years, that this is a great platform." -Keith Meyer, Timex

Feb14-20

2011-02-22T07:30:00.006-06:00

S: 30,200 yds
B: 2h
R: 4h 38min

Total: 14h 35min

Recovery from Mercedes combined with the trip to New Jersey for camp conspired to make the week fairly light in terms of overall hours. However, I did get in a few pretty high quality workouts towards the end of the week, even at camp.

Unlike last year, this year we had pool access so at 5:45AM on both Friday and Saturday we all piled into vans and were shuttled to a local HS pool. After fairly quickly self-sorting into lanes, we instinctively started circle swimming. 500ish yds later, the Lane 1 All-stars of Superman (aka Tim Hola), Laura Tingle, Gwen Jorgensen, Jessica Broderick, and myself, stopped in order to discuss what the heck we were going to do, as "just swimming" for an hour wouldve gotten pretty old, pretty quickly. I half jokingly suggested we "just do 30x100" but to my surprise, everyone in the lane was game. So since it was my suggestion, I had the privilege of leading. We agreed on 5 on 1:15, 5 on 1:20, 4 on 1:15, 4 on 1:20, etc. It was a great set and before I knew it, the set was done and I was proud to have kept Superman off my feet.

Because we still had some time left, we then proceeded to knock out some fly at the insistence of Ms. Tingle. As you can see by checking the link above, there is a reason why I stick to free....

I usually swim by myself so it was a lot of fun to get in a quality training session with some quality athletes. Additionally, I was a bit surprised at how quickly we agreed upon the workout and got right to work. Needless to say, triathletes can be known for rigid, meticulous training plans but this didnt seem to be a problem with our group. Although we probably only had a little over an hour in the water, we managed to decide on a workout and get in around 4500 yds. Nothing like getting in and getting the work done!

I've got another confession to make...

2011-02-15T09:12:00.003-06:00

In the words of the Fighters of Foo, I've got another confession to make: I like pop music. This shouldnt imply that I like all pop music, as I could certainly do without ever hearing Rihanna or Britney Spears again. But recently I haven't been able to get enough of a couple of undoubtedly overly poppy pop stars: Katy Perry and Ke$ha.

Of course this isn't a recent occurrence, as a former race report indicates, but just an affirmation, or perhaps a realization, of how epically awesome Katy and Ke$ha are. Say what you want, but you know they're like crack AND YOU JUST CANT GET ENOUGH. As if the addictive melodies and up-tempo rhythm isn't was't sufficient, many of the songs' lyrics are simply brilliant.

From "Ur So Gay", by KP:
You don’t eat meat
And drive electrical cars
You’re so indie rock it’s almost an art
You need SPF 45 just to stay alive

You’re so gay and you don’t even like boys
No you don’t even like
No you don’t even like
No you don’t even like boys

And from "Grow A Pear", by Ke$ha:

I'm not trying to be rude or crude
I just wanted one thing from you
And you got confused
You should know oh-oh-oh-oh,
That I la ah-ah-ah-ah-ove
You a law ah-ah-ah-aht
But I just can't date a dude with a vag

When we fell in love, you made my heart drop
Then you had me thinking 'bout you nonstop
But you cry 'bout this and whine about that
When you grow a pear, you can call me back
Yeah, I think you're hot, I think you're alright
But you're acting like a chick all the time
You were cool and now you're not just like that
When you grow a pear, you can call me back

Most importantly, though, both are admirable due to the hurdles they had to overcome to achieve success. KP grew up in a incredibly conservative Christian home and learned to love music at an early age while signing in the church choir. She knew she was talented and knew she wanted to pursue a music career, so at the age of 15 she got her GED and recorded her first album. At 17 she moved to LA and recorded another album, which also failed to garner much success. After continuing to write songs she finally found a record company and in 2008 at the age of 23 she released "I Kissed a Girl" and, well, the rest is history. She certainly could've given up along the way, but she had a goal and remained focused on it until she attained success.

Ke$ha came from even more modest beginnings as her mom relied on welfare and food stamps to get by. She too knew she wanted to be a musician from a very young age as she would write songs with her mom after coming home from school. Also, like Katy, she got her GED early to focus on her music career, despite the fact that she scored a 1500 on her SAT. Finally, Ke$ha made a guest appearance on one of the best Planet Money podcasts ever, which earns her HUGE bonus points!

So yes, this is a confession of an addict. Correspondingly, this is also a justification for liking something which has a negative connotation, for no good reason. You know you like KP and Ke$ha, so here is your excuse to admit it. They are both incredibly driven individuals who worked hard for their successes. How is that something to be ashamed of?

Feb7-13

2011-02-14T12:41:00.002-06:00

S: 26,000 yds

B: 4h 35min

R: 5h 11min

Total: 16h 37min

Overall it was a good week of training, capped by a decent race, the Mercedes Half Marathon, in Birmingham on Sunday. I ran 1:13:25, on the rolling course, good for 13th place in what was a pretty decent field.

I started out with a pretty big pack, which started to string out after about 4 miles, at which point I was running back and forth with one other guy. He eventually fell off and I focused my sights on two guys up the road. Around mile 9 I finally started reeling them in, passing first around mile 10.5 and the second a bit after 11. Then, a bit after 12 mile mark, the guy I passed at 10.5 came back on me and pulled away up the hill which makes up the majority of the last half mile. I attempted to sprint, but it was to no avail. Although I was hoping to go a bit faster, the time was about what I realistically thought I could run given the recent lack of fast training due to the leg issue. And while the result wasn't stellar, it was great to get in a hard effort and do a bit of racing.

Increase the Awesome

2011-02-11T08:17:00.002-06:00

Jan31-Feb4

2011-02-07T15:25:00.003-06:00

S: 26,200 yds

B: 8h

R: 6h 40min

Total: 21h 34min

Not much new here, just putting in the work and trying to get enough sleep. And trying to stay warm, which was a struggle when my HVAC went out.

With my hamstring issue finally subsiding a bit I actually got in a couple of decent running workouts. One was in 20mph winds on the Rocket City Marathon course while the other included loops in Grissom HS's parking lot, but both were loads of fun! The real test, of course, will be the Mercedes Half Marathon this weekend. I'm not sure that I'm in PR shape but should be ready for a decent showing. Really though, I'm just looking forward to getting out and racing a bit, as it will be a nice contrast to trainer intervals in the basement and solo run workouts in the dark.

Jan24-30

2011-01-31T09:07:00.002-06:00

S: 31,700 yds

B: 8h 45min

R: 5h 27min

Total: 22h 33min

This past week was a bit of a drag. My hamstrings were really, really tight on Monday, so much so that I had trouble doing any sort of running at all Monday evening. I finally started to return to a form of normalcy by the end of the week, but that was only after struggling through a slow threshold workout on Wednesday and skipping fast running on Friday altogether. The strange (and frustrating) thing is I have no idea what the cause was. It seems to have subsided, though, so hopefully I can get in a couple of decent workouts this week before Mercedes comes at the end of next.

On the bright side, we had a really nice (read: warm) weekend which made for an enjoyable but hard (5 climbs) long ride on Saturday.

Jan17-23

2011-01-24T10:43:00.002-06:00

S: 20,200 yds

B: 8h 18min

R: 6h 42min

Total: 20h 19min

Ouch. After a month or so of getting back into the swing of things, the hard work starts now. Or, to be more precise, started at the beginning of last week. Making the week less fun was the ridiculously cold weather which continues to persist. The result? I really didnt want to get up this morning. But then Katy Perry came on my clock radio and I was out of bed and ready for another week. Happy Monday!

QOTD

2011-01-21T09:48:00.002-06:00

"So that is the basic plan. Nothing fancy. Just a lot of hard work and convincing yourself by matching things that you've done before that you're as fast as you've ever been, and you're stronger than you've ever been because you're doing more work, more volume." -Alberto Salazar

I'm pretty sure AS has been a QOTD recipient before, but he deserves it again. It can be easy to get caught up in the newest training fad, but really training does not need to be that complicated. Just put in the work, and see the results. This doesnt mean it is easy, of course, but it does mean success can be had with relatively simple methods.

The quote came from an interview with Kara Goucher and her coach, AS. The interview focuses on Kara's return to competition after having a baby, and what some of her goals are for the upcoming season. Meanwhile, AS tells how he plans to bring her back and get her ready for the Boston Marathon.

Jan10-16

2011-01-18T12:11:00.002-06:00

S: 26,500 yds

B: 9h 25min

R: 4h 58min

Total: 21h 21min

Snow! Yes, snow pretty much dictated last week. Huntsville got 6-8" of snow last Sunday night, causing business closures Monday and Tuesday and school closures for the entire week. This made exercising outdoors a chore, so thankfully it was a pretty chill week on the training front. Well, chill on every front, really! Thankfully the temperature did warm a bit by the weekend, so I was able to get out in the balmy low 40s weather on Saturday for a very solid ride with DV. It was weird still seeing snow on the ground almost a week later but great to get outside for a bit (or a while... OK a long while).

This week, I fear, the real fun begins...

The Man

2011-01-13T09:02:00.002-06:00

I was going to pick a QOTD from this article, but then I realized I couldnt decide on just one.

Slowtwitch.com finally got around to interviewing Coach Paulo so if you havent read it yet take a couple of minutes and check it out. I say "finally" because although Paulo hasnt published any books or coached hoards of age groupers, he does know his stuff and is well respected by a number of other top level athletes and coaches. Additionally, he is such a derisive yet influential voice on ST's Triathlon forum that I am sure a number of posters looked forward to this slightly more personal interview. So for those looking to glean some advice from the "evil genius," check it out.

Jan3-9

2011-01-11T11:39:00.002-06:00

S: 28,700 yds

B: 6h 49min

R: 6h

Total: 20h 22min

Another easyish week in the books. Well, except for Saturday when I, for some reason, thought it would be a good idea to go on a 4h ride with my cycling friends. Now there are plenty of cyclists who go on "base" rides in the winter and they largely useless, as they are way to easy to illicit any significant physiological adaptations. However, when the cyclists in question are few (3) and all have powermeters, there is no screwing around. This is great, until its your turn to pull into a headwind after 3h in the saddle.

Anyway, although I'm sure my feet, which lost feeling, beg to differ, it was nice to get outside for a few hours over the weekend as I've been stuck inside due to Snowmaggedon 2011. Sunday night the heavens opened up and I now have ~6" of snow in my yard and cant really get anywhere. I thought this was the South??

QOTD

2011-01-03T14:43:00.003-06:00

"How many of the top Kenyan runners have sons or daughters who are excelling at running?" asks Pitsiladis. "Almost none. Why? Because their father or mother becomes a world champion, has incredible resources, and the child never has to run to school again."

Yannis Pitsiladis is a biologist at the University of Glasgow who collects the DNA of champions, both sprint and endurance athletes, in an attempt to determine if there are genes which are necessary for success in certain sports. David Epstein quotes him in this great article on SI.com which attempts to shed some light on the age-old "nature vs nurture" debate.

All in all the article is very thorough and well worth the read. Epstein presents both sides of the argument, showing that indeed both nature AND nurture are critical for success. In the end, though, he postulates that perhaps the most important gene is the one that makes an individual push herself to work hard. Either way, there is plenty of evidence to back both sides; either you have the ability to improve, or you are destined to a predetermined fate. I guess that leaves it up to you, then, to determine which you would like want to believe!

Dec27-Jan2

2011-01-03T09:58:00.003-06:00

S: 27,300 yds

B: 9h 11min

R: 6h 7min

Total: 22h 29min

Happy New Year! Pretty crazy, eh?

The holiday weekend meant I was able to spend a little extra time on the bike, so I took advantage of the nice weather on Friday and got out for a few hours with Timo. Saturday and Sunday, however, were not so nice, and I was reminded how much bicycling in the winter can, and often does, royally suck. The ride in the partial rain on Saturday wasnt too bad, as it was still up in the low 50s. The on Sunday, OTOH, was awful as my shoes were still wet, the temps were in the mid-30s, and the wind was unbearably strong. Upon finally arriving home, I was thankful all of my toes were still working.

And now, on to 2011. Time to figure out which races to do and try to get an idea of what the year will look like.

QOTD

2010-12-30T12:12:00.004-06:00

"...and the work gets done."

Nice piece on Track Focus about Galen Rupp and Alan Webb doing a workout inside the Mia Hamm building on the Nike campus. Not much more to say, other than Alberto is the man.

Dec20-26

2010-12-27T09:30:00.006-06:00

R: 21,800 yds

B: 5h 6min

R: 6h 21min

Total: 17h 11min

I hope everyone had a great Christmas! I spent mine dodging snow on the way to, on the way from, and in Birmingham and Atlanta, while also trying to maintain some fitness. Admittedly though this wasnt exactly easy as the bad weather and time in the car were conspiring against me. However, I did manage to complete some decent workouts.

Christmas morning I awoke to overcast skies and snow on the ground in Birmingham, not exactly the type of weather that invites you out. After the second cup of coffee from Philip's french press, I was finally ready to get the work done. By this time it was sleeting but the precipitation wasnt supposed to abate anytime soon, and I needed to get going.

Starting out, I immediately found some red arrows painted on the ground and started following. They were accompanied by "RNR 10" and before I knew it, I saw a '1' painted on the ground with the same red paint. Naturally, I assumed this was some type of measured course, and I was hoping it was a 10 mile loop. I was pretty excited because I didnt really have a route planned ahead of time and for some reason it just makes the time go by faster when all you have to do is follow some arrows.

When I saw the '2' on the ground, I was pretty positive I was on some type of measured course. At this point I was 20min into my run and, well, it was still really cold, so I figured getting the tempo out of the way would be a great way to increase my body temperature. Plus, I didnt know how many miles I'd have marked, and I certainly wanted to do the tempo on the marked portion. I clicked off the next 6 in right around 6min pace, from 6:10 down to 5:50, which brought me to mile '8'. I had finally warmed up and was feeling great. The sleet had turned to snow, but there wasnt much wind, so it was actually quite comfortable.

After finishing up the 10mile loop, I ran through the start again but this time followed the 5k loop. Conveniently, it passed right by Philip's house (where I was staying) a bit after 2 miles, bringing me to 1h25, or right around 13 for the day. When I finished, Philip had some pancakes waiting for me, so it was a pretty nice little Christmas morning!

As it turns out, the 10 mile course was for the Red Nose Run in Birmingham:

And 5k:

UPDATE

2010-12-20T10:56:00.002-06:00

The week before last I posted a QOTD from a story about the 2000 Foot Locker Nationals. In the post I mentioned that the race was special to me for a number of ways, one of which was the privilidge of volunteering at the finish line. Well, here it is, indisputable visual evidence of me and Ritz:

A couple of notes. First off, while I was skinny in HS, that shirt was size XL, so I wasnt that skinny. Second, note the watch. Even then, I knew TIMEX was the only way to go!

Dec13-19

2010-12-20T10:51:00.002-06:00

S: 20,900 yds
B: 6h

R: 6h

Total: 17h 30min

Same amount of time spent biking and running? I like it! Another steady week in the books, which even a trip to San Antonio couldnt disrupt. In fact the trip was actually a nice reprieve from the weather here recently, as I'm not sure the temperature was over 40F any of last week! Hopefully though the cold snap is gone and we'll start trending back upward towards more "normal" temps.

Dec6-12

2010-12-13T12:20:00.002-06:00

S: 20,000 yds

B: 5h 42min

R: 5h 1min

Total: 15h 59min

And week numero uno is in the bag. It was pretty low key, as I'm just getting back into the routine. Over the weekend I traveled down to Gainesville for a wedding which was awesome not only because I got to see old friends, but also because I got to ride outside in warmish weather. Even Sunday morning, when I went for a run in the rain, the weather was much more enjoyable than it has been here without precipitation. 53F with a light rain is so much better than 28F and sunny... I had almost forgotten how awesome Gainesville (and Florida, in general) is for winter training.

QOTD

2010-12-07T20:50:00.004-06:00

"Ritz had won with grit, sweat, resolve. He won with talent and guts. He won because he understood that victory doesn't come cheap, and he was willing to pay the price." -Amby Burfoot talking about Dathan Ritzenhein

While Runners World certainly isnt my favorite magazine (and is, of course, berated my most "serious runners") it does, occasionally publish some decent articles. This is one of them. Well, not exactly, because it is really quite a bit better than decent and definitely worth a read. The article is a narrative of the 2000 Foot Locker Cross Country National Championship with background information on three of the best distance runners in the US today, Alan Webb, Dathan Ritzenhein, and Ryan Hall. While there were 32 runners total, those 3, were head and shoulders above the rest. What makes that race so special is not only how great these three were while they were in high school, but how they have lived up to and some would say exceeded lofty expectations.

The story is especially poignant for me personally for a couple of reasons. First of all, I was helping out at the finish of that epic race, so I got to see the excitement firsthand. More importantly though, these three are the same age as me, so I've followed their careers from the beginning, as they were gaining national prominence about the time I was getting into running. Seeing them continue to break barriers (RH breaking 1h for the half marathon, DH breaking BK's American record in the 5k, AW breaking SS's American record in the mile) and get faster has provided extra motivation and inspiration for me to work hard and stay focused.

So maybe most people won't have the same level of nostalgia that I did while reading the piece. Regardless, it is still well worth the read both for the thrilling narrative and for the insightful training and racing tips.

Nov30-Dec5

2010-12-06T10:27:00.002-06:00

S: 22,700 yds

B: 4h 50min

R: 4h 6min

Total: 14h 54min

Another week of working out, but not training, is in the books. So I swam some, biked some, ran some, and got in my allotment of pushups for the year (40). But alas, the fun is over and training for 2011 starts today!

Greens w/ Peanut Butter

2010-11-30T21:17:00.003-06:00

There's not much training happening, so that leaves more time for cooking! I'm heading towards the end of the Fall/Winter Doe Run Farm CSA but I've been enjoying copious amounts of greens, lettuce, winter squashes, and sweet potatoes over the last 6 weeks. So although I've missed documenting plenty of goodness, some is better than nothing.

For this recipe, I used 1 bunch of mustard greens plus half of a bunch of swiss chard. The mustards have a pretty strong bite raw but are balanced nicely with the peanut butter and raisins.

Ingredients:

1-2 bunches greens, roughly chopped (mustard or collards work best)

1 onion, chopped

2-3 cloves garlic, minced

2 T EVOO

1/4 tsp ground corriander

1/4 tsp ground cumin

1/4 tsp ground cloves

1/8 tsp salt

2-3 T peanut butter

1/4 cup raisins

1/4 cup water

Method:

In a large saute pan, add EVOO and bring to medium-high heat. Add the onion and saute for 5 min until almost translucent. Add the garlic and saute for another minute. Add corriander, cumin, cloves, salt, and greens. Add water and mix everything together, cooking the greens. After a minute or two the greens should begin to wilt. Add peanut butter and rasins and mix to loosen peanut butter. Remove from heat and continue mixing so that peanut butter is evenly distributed. Enjoy!

Nov22-28

2010-11-30T07:22:00.002-06:00

S: 12,600 yds

B: 3h 50min

R: 2h 49min

Total: 9h 58min

I did work out a bit last week, although it certainly didnt classify as training. I swam some, mainly to test out some developmental equipment, I biked some because it was really nice outside, and I ran a few days in the morning to get over hangovers. So needless to say, it was nice to workout if I wanted to (or not) and not worry about power, pace, etc. I do believe the modest activity and largely liquid diet has helped me stave off the dreaded winter weight gain.

Of course more importantly last weekend was Thanksgiving, and if you dont enjoy that holiday, well, you're probably not American. (Incidentally, since we have readers from all over the world, I mean that literally and figuratively.) The one benefit of the lateness of Clearwater is that the Thanksgiving weekend conveniently falls smack dab in the middle of the offseason. So last weekend rather than worrying about working out, I played some golf, watched football on TV, watched football in person, ate a lot of food, drank some (ie a lot) of beer, hung out with some old friends, and enjoyed some family time. So basically all the things "normal" people do!

Hope everyone had a great a Thanksgiving!

Applying the Rules for Zombieland, 70.3 World Championships RR

2010-11-15T07:53:00.006-06:00

SWIM (25:25)

Rule 6: Travel in a group
BOOM!!! Goes the cannon, and we were off the beach and sprinting into the Gulf of Mexico. As soon as we started swimming, it was apparent that zombies were out in the ocean, as the Gulf's usually serene waters were replaced by a zombie generated wave pool. I tripped a bit on the run in which left me to play catch up early, requiring a really hard effort for the first 400m or so. Eventually I found a group and just hoped we weren't too far back from the leaders. The conditions made it difficult to determine how many people were "up the water", but I was swimming hard and in no place to escape our decent sized group.

Exiting the water, I recognized a couple of faces and heard a couple more names of guys coming out behind me, so I was pretty happy to have escaped water zombies in relatively good position. My focus immediately turned to T1, which I knew would be crucial.

BIKE (2:14:31)

Rule 17: Dont be a hero
Out onto the bike and what do you know... more zombies, this time in the form of a stiff wind out of the East. After the first few minutes, I was grouped with a few others when we made a turn onto a longish straight road heading east towards the main out and back section of the course. Up the road I could see another largish group and my first instinct was to chase. However, my Zombieland training kicked in and I reconsidered. Dont be a hero. Due to the straight road, the pack was likely further than they looked. Additionally, I was already riding moderately hard at the back of our little group and we were heading into a headwind. Passing the group and then chasing the others down would've been a sure ticket to zombie cannibalization, especially at the beginning of the 56 mile ride.

Rule 8: Kill with Efficiency
With that key tactical decision out of the way, I focused on staying with my friends and keeping the pace honest. This was especially challenging with the course traversing primarily north and south, leaving us with a day full of zombie crosswinds. Thankfully my Shimano C75 wheel was more than up to the task, annihilating wind zombies left and right.

RUN (1:15:48)

Rule 22: Be Ruthless
Coming to the end of the ride, my leg/butt was feeling really tight so I was looking forward to getting off the bike. After gaffed transitions last year, I was really focused on good transitions this year. Towards the end of the ride I moved to the front of the group, jumped off my bike, grabbed my bag, threw on my shoes, and headed out on the run in no time. At this point, it was time to Be Ruthless. I had been waiting to attack, and now was the time to go in for the kill-shot. I took off out of T2 and after a minute of stumbling, found my stride. First mile: 5:36. The early mission of zapping my biking companions was effective. Now: to pick up some more scalps. I notched a couple more on the first lap but as I headed for the turnaround to start lap 2, I realized there was only open real estate in front of me.

Rule 32: Enjoy the Little Things
At this point, with my place more or less set, I focused on keeping my turnover up and enjoying the day. I made it over that stupid bridge for the last time and cruised in, soaking up the crowd support from awesome Timex teammates, friends, family, and the plethora of others who were out cheering.

TOTAL: 3:59:20, 25th Overall, 7th American

Rule 1: Cardio.
In the end, it still all comes down to fitness. You can make the correct tactical decisions during a race, but if you dont have the fitness to execute them, they are useless.

Nov1-7

2010-11-09T13:30:00.002-06:00

S: 29,400yds
B: 6h 36min
R: 2h 15min

Total: 16h 36min

Well... the time has come! Clearwater is ON this Saturday and not a moment too soon. DST is over, the temps have dropped, and I'm ready to rock and roll! Well, mostly anyway. The last 6 weeks or so of training have gone really well except for an achilles flair-up which has been bothering me the last week or so. I've had to miss a few runs, but hopefully it will hold up for the race. After all, its only 13 miles, right?

Oct25-31

2010-11-01T12:15:00.002-05:00

S: 26,500 yds
B: 11h 8min
R: 3h 30min

Total: 21h 36min

October is in the books! And not a moment too soon. Not that I have anything particularly against the month itself, but it just happened to include the final push towards Clearwater, which involved some thoroughly entertaining high intensity/high mileage weeks. Therefore I'm more than happy to welcome November which happens to coincide with the start of the taper.

After a very solid month of training, the final week was a bit of a mixed bag. On one hand I had an awesome ride + run on Saturday with a very strong last 1.5h and controlled run at race pace off the bike. On the other hand, my achilles has been giving me some issues and forced me to skip the track workout last week. Also not fun was spending Wednesday night in the Atlanta airport.

Oct18-24

2010-10-25T09:03:00.002-05:00

S: 25,700yds
B: 10h 49min
R: 5h 30min

Total: 23h 5min

After another great week of training, the legs were a bit sore last night, enough to make falling asleep difficult. So needless to say, I'm about ready for Clearwater to get here!

In other news, I'm heading out to LA today to inspect the electroless nickel plating on the LAST set of separation bolts. To be honest, I cant say I'm going to miss visiting AMP............

QOTD

2010-10-22T09:09:00.004-05:00

"There will always be an excuse, if you look for it. Don't look for the excuses, look for the reasons (because there is one), and then make a change." -Alyssa

I'm not sure if this post was brought about by anything in particular or if it is just something she has been thinking about for a while, but either way Alyssa articulates some valid, if uncomfortable points.

While optimism and a positive attitude are generally good qualities to have, accountability is also very important. Inherent in this is recognizing and accepting failure. Although this process can be painful in the short term, finding the causes of the failure and correcting them it will ultimately lead to improved results in the long term, making future successes that much more rewarding.

As David Shenk, author of The Genius in All of Us put it, "...great work is, for the most part, painstaking and cannot happen without the most severe (and constructive) self-criticism."

The Track

2010-10-19T13:47:00.000-05:00

Last week I headed to the track for what was, more or less, just another workout. But I left remembering how awesome the track, and running, really is.

I had spent most of the summer doing my "threshold" running workouts at the Cross Country Park, mainly because there were organized races there every week which provided some welcome company/motivation. However, with those having ended and with my workouts becoming more speed oriented, it was imperative that I head to the track last week.

As I arrived, my emotions swelled. There is something simple, something real, about the long oval, maybe because it just doesnt lie. Times are what they are, and that is that. As my HS chem teacher used to say: brutal honesty.

This particular evening though there was an added level of authenticity. This week happened to be Fall Break for the Huntsville City Schools, so when I arrived at Huntsville High's track, there was only one other person there. As I was changing shoes and completing my warm up, I watched him clearly changing pace, which along with his running shorts and running shoes indicated to me that he was a runner, as opposed to the walkers/joggers who often operate in the same physical vicinity. (I suppose it seems like a good place to "work out.")

Soon enough, I was ready to begin and, after waiting for him to almost reach me, I took off for my first mile. First lap: 79s and feeling great. In the middle of my third lap, I came up from behind on my lone, nameless companion and said, simply, "Track!" hoping we would allow me to maintain my position in lane 1, as it appeared he was on his rest interval. He moved over, I passed, and that was that. A simple motion, but one which was very much appreciated.

After finishing up my first mile, I began my short jog out and back from the start/finish when my companion uttered, "Mile repeats?"

My response, "Yep."

And 10 seconds later, I was off to start #2. Through this simple exchange of words, though, there was an instant connection. An understanding of the task at hand and the physical and mental difficulties that go with it. I continued with my miles before moving to 400s, which, along with the cool, fall air, only brought forth more vivid imagery of high school puke sessions.

Finally, we coincidentally finished up at about the same time and naturally gravitated towards each other. We exchanged the usual small talk: he was in town for work and training for a half marathon; I was out getting the work done at the track, and then headed our separate ways.

I left invigorated, reminded once again how awesome our sport is. Although we did not know each other, or even work out together that evening, we had an immediate understanding and respect for each other. This bond really is one of the pillars of our sport. Whether you are run 13 minutes for a 5k or 31, if you are out doing the work, you have shared experiences with others that words fail miserably to describe. There is a level of respect that serious athletes have for other serious athletes regardless of ability level. Additionally, anyone can be successful if she simply puts in the work necessary, and she will be respected for it.

So get out to the track, suffer a bit, and look forward to the rewards!

Oct11-17

2010-10-18T08:47:00.002-05:00

S: 24,700yds
B: 12h 16min
R: 5h 56min

Total: 24h 42min

Last Monday was Columbus Day which is pretty insignificant unless you work for the US Government, or are an on-site contractor at a US Government facility, in which case it was a holiday for you. Or, in this case, me. So how did I celebrate? Biking and napping, of course! Thus, the extra training hours and another pretty awesome week of training. We're still in the tunnel, but we may be sniffing the proverbial light on the other side, as the turn has been made on October.

Oct4-10

2010-10-11T08:09:00.002-05:00

S: 25,700 yds
B: 7h 21 min
R: 5h 11 min

Total: 19h 18min

Well, the first full week of October and come and gone and if it is any indication of how the rest of the month will go, this will be a tough month!

Friday afternoon I wasnt especially looking forward to the tempo run scheduled for that afternoon when I got a text asking if I was racing the 15k the next morning. At the time, the race sounded like a lot more fun than a long suffer-fest by myself. Three miles into the race, however, I was reconsidering my decision.

Former UAH runner Brandon York had decided to show up and took off from the gun. I ran with him for the first half mile or so, but quickly realized the pace was a bit too hot for me. I came through the first mile at 5:31, and by that time Brandon already had 5-10sec on me. I maintained the same pace through three miles, but it appeared Brandon was as well, as he continued to pull away. Miles 4 through 7 were pretty hilly and my legs were feeling fatigued, so I was just focusing on keeping the turnover up as I wanted to make sure fast-closing Brad Schroeder wouldnt catch me. I finally got back out to Monte Sano Blvd, passed the 7 mile mark, and started focusing on the finish. The last mile was its usual awfulness but I managed to finish on my feet in 52:40.

Caffeine

2010-10-05T09:41:00.003-05:00

Thanks again to Chris Welch for this story in The Huntsville Times.

Andrew Hodges, one of area's top triathletes, has upbeat view of caffeine

HUNTSVILLE, AL. - Andrew Hodges, one of the area's top triathletes who competes in pro events, wrote recently about a column that discussed how caffeine can affect an athlete's performance.

My friend Kay Grimsley Noller from Fleet Feet gave me some great advice when I asked what was causing my dead legs.

Kay asked about the amount of water I was drinking and the amount of caffeine. I was drinking some water and a lot of diet drinks. I've cut out caffeine and have felt a lot better on my runs. Of course, some things in moderation aren't bad - they can actually help - and Andrew has some interesting things to say about the benefits of caffeine.

"First of all, caffeine is without a doubt a performance-enhancing substance," he said. "Multiple studies have shown that it lowers rating of perceived exertion (RPE) at a given intensity level and allows subjects to go longer and/or harder in all-out efforts.
"Scientists hypothesize that this is due to its ability to enhance mental focus and/or its mild pain-relieving effect.

"Additionally, it has been suggested that caffeine improves fat-burning efficiency during endurance exercise, thereby leaving a larger amount of 'high-octane' carbohydrates to be metabolized. This theory, though, is disputed and really hard to directly test.

"Regardless, the effects of consumption are positive up to around 10-12 milligrams/kilograms, at which point they trail off. Do the math ... that is a lot."
Hodge also said caffeine doesn't cause dehydration.

"That is a myth," he said. "Caffeine does cause you to urinate more often, but it has to do with a weakening of muscles in your bladder, so the concentration of water in your blood and muscles is not affected.

"Therefore, if you are consuming caffeine in a drink, you are increasing your hydration level, not decreasing it. Practically, effects will vary from person to person.

"Some people respond to a little caffeine, others can have a cup of coffee and fall right asleep. Additionally, like any other drug, people will develop a tolerance. So the first bit of advice is that if you consume caffeine every morning, you should definitely do so before a race. If not, you'll want to experiment with it before a hard workout and see how it works."

Hodges recently finished second in the Rocketman Triathlon and was pleased.
"It was certainly disappointing to lose, but the guy that won is another pro who has been training in Colorado Springs at the Olympic Training Center, so he's not too shabby," Hodges said.

Sept27-Oct3

2010-10-04T15:55:00.002-05:00

S: 18,700 yds
B: 7h 25min
R: 3h 30min

Total: 15h 50min

Last week was a pretty chill week with the recovery from the race and trip to Houston but I did get in a solid ride and run on Saturday.

And now, time for ~4 weeks of HARD work before Clearwater. Should be awful/fun!

Augusta 70.3 RR

2010-10-01T09:03:00.004-05:00

First of all, yes, I'm alive! Immediately after the race on Sunday I had to take off to catch a plane out of ATL at 7PM for Houston in order to provide technical insight at a meeting at JSC starting bright and early Monday morning. The meeting was to rewrite a NASA standard for the corrosion protection of space flight hardware. The old standard hadnt been updated in over 30 years, so we had a lot of work to do! After 4 long days, and some good debate, I'm finally back in Huntsville.

One other note before I get to the race. Timex Teammate and Serious BA Laura Tingle decided she wasnt racing but was still nice enough to head down to the Deep South and put up with my prerace nonsense for a couple of days, so she deserves a huge shout out for that. Thanks LT!

And now... to the race! Although it was unseasonably warm and marvelously sunny in the days preceding, Sunday morning greeted us with cool air and impending storms. There was some on and off precipitation while we warmed up, but it didnt bother me too much as I was pretty focused on the tasks at hand. After setting up the bike, I arrived at the start around 7AM for the 7:30 start time and began pulling on the wetsuit. Thinking back, I realized this would be the first wetsuit swim since Clearwater last year. This was due to the change in the rules for wetsuit temps, but more on that later...

Unlike last year when we got to dive off the floating dock, this year we had an in-water start. These are easier with a wetsuit, but I still find them a bit challenging. The gun went off and I got going pretty well but soon found myself losing a bit of ground. I maneuvered around a bit, moved past a couple of guys, and continued fighting for position. The field eventually strung out a bit, but I was still fighting for some feet pretty much throughout the swim. According to LT, there was more or less a string of guys out of the water for the first 40sec or so and although I was a bit further back than I wouldve liked, I was still very much in the race.

Swim: 20:01

Out on the bike, I punched it hard. The guys that I needed to be riding with were right up the road, and I knew it was now or never to catch them. After 10min or so, I had caught up with a couple of guys and was committed to riding with them. Our group caught a couple of other riders, which made us 5 in total.

At this point I figured we were places 8-20 or so, but wasnt really sure how many were up the road.

The effort level varied with the hills but we were getting plenty of love from the head ref, so everyone was playing by the rules. Then, a bit before mile 20, we hit a series of long hills and Chris Legh decided to drop the hammer. This split the group up and I soon found myself being dropped off the back. Frustrated, I tried to accelerate up and over the next hill, but to no avail.

After losing the group, I just put my head down and focused on pushing as hard as I could on the pedals for the duration of the bike leg. The rain picked up and I actually started getting a bit chilly, which certainly didnt help the situation. Luckily we had a bit of a tailwind for the last 5 miles or so because at this point, pedaling was becoming quite difficult.

Bike: 2:22:19

Out on the run, it took me a couple of miles to find my running legs, but once I got into a rhythm, I felt pretty good at 5:45-5:50 per mile.

This course is incredibly spectator friendly which resulted in a nice crowd, despite the rain. So the spectators were great and my legs felt strong. The only problem was my feet, particularly my left one, where I was developing a pretty large blister on the bottom thanks to the rain and resulting we shoes. I put it out of mind, though, and just focused on relaxing and running fast. The last few miles were, as usual, pretty tough as I felt I was running pretty low on calories. I had to really focus on cadence during the last mile until I finally took the last right turn into the chute.

Run: 1:16:55

Total: 4:02:26th, 14th place

After crossing the finish, I started chatting with Justin Park, then all of the sudden my vision started to fade and I couldnt see anything, so that was fun. Thankfully I managed to stay on my feet until the dizzyness/loss of vision/lightheadedness passed. Upon regaining a sense of equilibrium, I had to jet in order to catch the aforementioned flight in Atlanta. I felt pretty bad about it but unfortunately airlines dont really care if you would prefer if the flight left a bit later; they tend to leave anyway.

However, before LT and I could head back to the car, I had to remove the racing flats because walking was quite difficult, thanks to the hole on the bottom of my foot:

Somehow, the picture just doesnt do it justice.....

All in all, I cant really say I'm thrilled with the result. I'm content that I left it all out on the course, but the bottom line is I needed to ride at least 2:14 in the race, not 2:22. Getting there wont be easy but it will happen as the result of consistent, and I remain focused on making it happen. And hey, as my grad school professor said, "If it was easy, everyone would do it!"

Sep13-19

2010-09-20T15:21:00.002-05:00

S: 22,200 yds
B: 6h 14min
R: 5h 14min

Total: 17h 19min

Well the highlight of the week was undoubtedly the new PR for 4min power. I'm sure this was due to some unknown abnormality, but I'll take it!

And now... ITS RACE WEEK. After a few weeks of training, I'm excited to get back at it in Augusta this weekend for the 70.3.

Finally, for the Atlanta playas, you have not one but two opportunities to listen to listen to me ramble, if you are so inclined. Thursday evening I'll be at Fleet Feet Decatur at 6:30 and then Friday evening, also at 6:30, I'll be at Big Peach Running Co. in Buckhead. Timex has provided some free gear for both events so make sure and come on out!

Huntsville pro triathlete spreads the word about sport he loves

2010-09-14T21:11:00.005-05:00

This is an article by The Huntsville Times' Chris Welch from a couple months back....

Andrew Hodges of Huntsville is a pro triathleteHUNTSVILLE, AL. - Andrew Hodges was in Orlando about a month ago for his job as a material science contractor at NASA when a stranger came up to him at a local park.

Hodges, who is also a professional tri-athlete, was wearing the gear of his sponsor, Team Timex, and pulling his bike out of the car.

"This guy introduced himself and he was on the UCF (University of Central Florida) triathlon team," Hodges said. "He recognized me. He introduced himself and said he reads my blog ('The World of Andrew' at ajhodges.blogspot.com).

"It was funny. That doesn't happen too often, but I always love to see people getting into the sport and excited about it."

Hodges enjoys competing in and talking about triathlons and will be one of the speakers tonight at Fleet Feet's free Tri Expo from 7-9 p.m. at the store, 2722 Carl T. Jones Drive.
Hodges, 26, will chat with triathletes about "Taking it to the Next Level" - and he certainly has. After growing up in Orlando and running cross country and track in high school and at the University of Florida, he moved here two years ago to work for NASA. He became a pro triathlete in 2007 - there are about 300 males and females sanctioned by the group - by meeting certain qualifying standards of the United States Triathlon Association. That allows him to win prize money in races offering over $5,000.

Hodges says he's done reasonably well as a pro, focusing on the 70.3-mile Half Ironman distance events about once a month. That's a 1.2-mile swim, 56-mile bike ride and 13.1 mile run. His best finish is seventh and he usually places anywhere from seventh to 15th in fields that typically have 20-40 male pros and 2,000-2,500 competitors overall.

His best time for the Half Ironman is 3 hours, 53 minutes, 34 seconds that he did in last year's World Championships in Clearwater, Fla. He finished 47th out of 85 male pros, all who had to qualify in previous races to compete.

So, why did he turn pro?

"The reason I did it, mainly, was to compete against the best," Hodges said of turning pro. "Certainly the prize money is nice, but at the same time, I don't win prize money at every event. It depends on who shows up.

"But for me, I just like racing and racing against the best. If you want to be good at anything, you have to test yourself against the best."

His advice for triathletes?

"The biggest thing I'd like to impress on people getting into the sport is that it's really important to stay consistent and not get too discouraged if you don't see big improvements right away," Hodges said. "That can lead to a couple of things - leaving the sport because you don't see any improvements and two, at the other end, you think you need to train more and ramp it up and get hurt.

"It's important to be consistent in training and set smaller goals so you can see bigger improvements."

Update

2010-09-14T13:08:00.002-05:00

Yep, there I am.

And just in case if you were wondering how they got this many people to stand this close to one another long enough for a picture... its simple. Cake + ice cream.

Sep6-12

2010-09-13T09:44:00.003-05:00

S: 27,000 yds
B: 10h 17min
R: 4h 50min

Total: 22h 13min

Rolling right along, it was another solid week in the books as the POWAH for key workouts during the week was especially attractive. While certainly a good thing, the intense workouts did leave the legs a bit sore for the weekend long ride but with the Gators playing at 11:20 (Central) I had plenty of motivation to get out the door and GTWD.

After leaving just after 7, I think I got a little too excited because after knocking out the hard stuff my legs were pretty toast but I still had about 50min left to ride to get home. Making matters worse, while the temperature wasn't quite "burning-in-hell" hot, it was starting to creep in a positive direction and that, combined with molasses-esque humidity, meant that my two bottles were almost empty. Thankfully, the Elon Church of Christ had a working spigot, allowing me to fill up the bottles and pedal home without falling over.

Saturday evening included two large of the usual at El O:

Where's Waldo?

2010-09-09T10:33:00.002-05:00

Yep, I'm in there somewhere! (Hint: Check the '0')

Yesterday, Sept 8th 2010, marked the 50th anniversary of MSFC. Back in the '50s, rocket development in the US was done by the Army and Navy at relatively low funding levels. However when the Russians launched Sputnik, the illusion of a technological gap between the US and the Soviets was created. As a result, NASA was formed on October 1, 1958. A little over a year later, the Army Ballistic Missile Agency was incorporated into NASA and a few months after that, President Eisenhower officially dedicated the "George C. Marshall Space Flight Center."

"Since its beginning in 1960, Marshall has provided the agency with mission-critical design, development and integration of the launch and space systems required for space operations, exploration, and scientific missions. Marshall's legacy in rocket science includes providing the rockets that powered Americans to the moon, developing the space shuttle propulsion system, and managing the development of Skylab, Spacelab, space station nodes, the Hubble Space Telescope, the Chandra X-ray Observatory, and many scientific instruments. "

Aug30-Sep5

2010-09-07T10:42:00.002-05:00

S: 18,700 yds
B: 8h 4min
R: 5h 44min

Total: 18h 44min

So August has come to an end... where did summer go? Its sad to see the days growing shorter but on the bright side cooler temps and epic clashes on the gridiron are here. The cooler temperatures not only allow for higher quality workouts but also enable much better recovery (aka sleep!).

Saturday morning was the Monte Sano 10k and everyone was pleasantly surprised with the unexpectedly cool temperatures. I ran 34:03 on the hilly, two loop course and felt great, nice and controlled the whole time. A hard ride Sunday and a long, work free Monday made for a solid weekend all around.