May2-8

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

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

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

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

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

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

"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

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

"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"

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

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

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

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

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

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.