I'm So Tired....

So much has been said about recovery.  Yes, we know it's important, and we know recovery and rest is what enable us to go out and try harder and work faster tomorrow.  But when you're triathlon training, i.e. 3 x week swim, 3 x week bike, 3 x week run, 2 x week strength training, plus life and all that that entails, when do you have time for rest and recovery?

I turned to my pen pal Mark Allen for his advice and one of his coaches, Diane had this to say:
We need to look at the Heart Rates that the clients are training at...maybe too high. At MarkAllenonline we train our athletes in the lower heart rate zones.  The exception is in 

the speed phase of training. With our recommended HR ranges for our athletes they will recover quickly and not feel so tired and beat up. They get stronger and fitter.

Sometimes an athlete can be overly ambitious, meaning their body is not really ready for a super competitive program (14 workouts a week) or their work and family schedule isn't condusive for that level and would do better with a more traditional plan (11 workouts) or the essential plan (8 workouts) per week. You body can only absorb what it is ready for. Many people tend to think if they force themselves to follow a high level program they will perform better. That is not the case. They should do a program that is appropriate for them, follow the HR range given for them and they will then have great results.

So if your clients are feeling tired, perhaps they need to look HR that they are training at, the stress they have in their life, their nutrition and hydration and realistically how much training they can do and get stronger, not be broken down and tired. 

Thank you associate coach, Diana McLaughlin.  

I glean two important points from this email.

Number One:  Have your heart rate tested by a professional and then USE a heart rate monitor.  Stay in the zones that are prescribed for you.  This may mean leaving the group rides behind and doing workouts alone.  In the long run, you'll feel better and make greater progress toward your training goals. 

Number Two:  Get a coach!  Work with them so your plan will be individualized and fine-tuned for your own individual needs.  There are plenty of training plans online and in Runner's World magazine, but a coach can tailor your goals with your abilities.  It's really a symbiotic relationship and can make your wildest dreams come true!  (That was a bit much)

I Want To Get Faster!

If you're a competitive runner, you've said it, you've wondered it and you've researched it.  How to get faster is a question most marathoners and triathletes have when they are considering their next big time consuming event.

I've asked myself the same question and have learned from experience that the Run Less Run Faster method has worked for me.  The basis for this school of thought is that you run harder for less days a week.    

Another blog, Marathon Nation has suggested the following guidelines for speed performance:

1. Benchmark Your Fitness…Schedule a 5k time trial run on a local, flat course. Do your best and use the resultant time and pace per mile to shape the rest of your training. Even if you don’t get that granular with the data, regular testing every 4 to 6 weeks will give a good indication if your fitness is improving!
2. Weekly Intensity…Don’t be afraid of intensity, especially in smaller doses.  A great example is 4 to 6 repeats of 3 minutes each at 5k pace, with 2 minutes of recovery. By the end of your workout you’ll have almost racked up a 5k of solid work without too much fatigue. Here’s another post on speed work.
3. Smart Long Runs…Make those long slow runs a thing of your past by cutting the volume by 2/3 and adding intensity to the run. A 15 mile long slow run can quickly become a 10 to 12 mile effort as 4 miles easy, 6 miles at marathon pace, 2 miles at half marathon pace (or as fast as you are able). By the time you are done, you’ll have done more “work” than the standard easy run and you’ll be done faster! Save those uber long runs for a race simulation or for your final training peak.
4. Improved Recovery…More more work means more rest, period. Don’t fall victim to thinking your new fast-self is immune…running harder is actually harder on our bodies. From self massage to weekly stretching to two days off a week to post-run ice baths and recovery shakes, how you absorb the work is just as (if not more!) important than the work itself.

Five Time Ironman Winner Mark Allen also advocates strength training to maintain fitness and speed, especially after the age of 35.  Allen attributes time in the gym as the most anti-aging component of his training.  

Time to get faster now, isn't it?

Gushers For Athletes

These are yummy.  I tried them at the Interbike Power Bar booth.  What I liked about them was the little gush of liquid in the middle of the chew.  Powerbar added that in there so the chew won't stick to your teeth, which is an annoying problem with the old chews.  Genius. 

You can get the Gel Blasts in four flavors:  cola, strawberry banana, raspberry and lemon.  The cola and strawberry banana flavors have caffeine.  I preferred the raspberry myself as a great alternative to a Gu or gel.

Interbike 2010....What's Your Fancy?

Interbike, the annual bike expo in Las Vegas did not disappoint.  The Sands Convention Center was jam packed with booths that carried every item you'd ever want or need for cycling.  I loved browsing the aisles to see what was next around every corner.  There was something for everyone.

The funky fresh bike

The Independent 

The About Town Cruiser

The Two For You Treat

The Guru Fasty

Lance's Back Up

The Fastest Cyclist In The World's Bike

The Post Ride Reward at the Vdara Hotel.  

Oh, and so much more!  I'm already planning my visit next year.  Seriously good stuff.  Loved the artistry of the bikes, the research and development of the aerodynamics, the tiny details in the paint jobs.  Loved you, Interbike.  And Vegas, I can handle you for 36 hours when I get to stay at the Vdara and go to shows like LOVE!

Pay It Forward

October is Breast Cancer Awareness Month.  How about instead of going to out to lunch, save your money and send a small donation to Layla's cause?  Or pledging just $1 per mile?  Or even more!  Small and Simple, my friends.   Here is her story:

Dear Lorie,
Ten years ago this October, my mom was diagnosed with breast cancer.  After five and a half years of battling this disease through multiple rounds of chemotherapy, she passed away at the age of 42.  Her mother was also killed by breast cancer and the age of 71.  In my case and in that of hundreds of thousands of women diagnosed with breast cancer, this disease is the result of a gene mutation that can manifest itself as cancer at any time of the "carrier's' life.

Leyla and her Mom Margot

After a series of tests, not only did I find out I have this gene mutation, but my daughter is very likely to carry it as well.  

Baby Margot

This November, I'll be participating in a very special event called the Susan G. Komen 3-Day For The Cure.  I'll walk 60 miles over the course of three days with thousands of other men and women.  My purpose for walking is the do what I can to raise funds to find a cure for those people who inherited this gene mutation, and for all those who have been or will be diagnosed with breast cancer.

I need your help.  I am hoping to surpass the $2,300 goal that each walker needs.  I invite and encourage you to donate online at The3Day.org.  Just click on Donate and search for my personal fundraising page (Leyla Safsten Norberg).  You can also call 800-996-3DAY to donate over the phone.

Without a cure, one person will die of breast cancer every 13 minutes in the United States.  Please join me in fighting for a world without cancer.  Thank you for all of your support.  I am incredibly lucky to have people like you in my life.

Love,

Leyla Norberg

www.The3Day.org    

1-800-996-3DAY

Small And Simple Things

A shot from the Getty Center in LA, which is neither small or simple.

I don't want to sound "churchy" but this scripture phrase really resonated with me today.  Such truth.

It's the small and simple things that will change our lives, and others' lives.

When I relate it to yesterday's master's workout, Coach Paul gave my stroke just a tweek and I had my little Oprah "ah ha" moment.  Things just worked better.  My stroke improved by a suggestion from him.  Simple.

For those just beginning to run,  or trying out the bike, your efforts don't have to be huge.  You don't need to start with clip-in pedals or $200 bike shorts.  Just get on your bike, even your cruiser, and go.   Or pick up your pace from a walk to a run.  Even if it's just to the streetlight.

And when you're ready, try a sprint triathlon.  Take it day by day.  Make it a habit.  And let your habit change your life.

Small and simple ... I like it.

Words of wisdom from the wisest of all.  

Tales

I've never wished I was a guy.  Except in long cycling races where I see stuff like this:

Seems like I've written a lot about stuff that wouldn't be great dinner conversation, lately.  But here's my beef:  Pros, okay.  Lance, absolutely.  Weekend warriors in a charity bike event?  Nu uh.   

I had a eyeful of "nature breaks" in California.  I even rode behind the guy who was aiming his yellow stream toward the curb while he was riding!  Sick.

So men, I admit you've got us gals on this one.  But find a tree, or a cactus, or a half landscape wall.   Something.  Don't just pull over.  Is that too much to ask?

At Grandmas Marathon in Minnesota a few years ago, I was greeted at the very first expo booth that was selling these.  Wow.   "Hello ma'am, can I tell you a little about the Go Girl?"  

Yeah, no.  As much as I would enjoy peeing in a funnel, I just couldn't stomach it.  Or maybe I couldn't stand around talking about it in a banquet hall with thousands of runners.  And if that makes me weird, so be it.

Pee in private.  Por favor.  

Gracias.  

AssOh!Ssss

There's really not a lot you want to divulge when it comes to chamois cremes.  But I really couldn't survive without this stuff:

I love it.  And it really does save your hide when you're going to be out on the bike for an extended period of time.  

Assos brand is a concoction of minty, soothing, cooling ingredients all mixed up into a magical potion of goodness for the under area.  

If you're going out on your favorite bicycle for a nice long day, don't leave home without it.  

Fresh Air Fund

I like that sometimes you race for something beyond your own self centeredness.  For a higher purpose.  Like the Best Buddies ride last weekend.  It was a ride for charity and a chance to help kids with developmental disabilities.

El Tour de Tucson is similar.  Their ride raises money for Tu Nidito, an agency that helps kids with serious medical conditions or whose parents have serious medical conditions.

And for awhile now I've had the New York Marathon on my bucket list, not even realizing you can run the marathon AND do something good for someone else.  The Fresh Air fund is one of those charities. It raises money to give inner-city children the chance to enjoy a summer camp.  Remember camp?

I like that you can help someone else while helping yourself.  A marathon is such a "for me" event, that the Fresh Air fund is a nice way to be selfish and giving at the same time.  Love it.

Have I Been Bamboozled?

How on earth did I get this email this morning?

Dear SAN DIEGO-CORONADO SHARKFEST swimmer, 

Congratulations on your entry in the 2nd annual SAN DIEGO-CORONADO SHARKFEST SWIM, scheduled for Sunday, September 19, 2010. You will be swimming 1 mile across San Diego Harbor from the 5th Avenue Landing in San Diego to the foot of the Coronado Bridge on Coronado Island. 

This is the official "ENTRANT NEWSLETTER." Nothing will be sent via regular mail. All athletes will pick up their timing chips and swim caps race day morning. 

Please read the following information carefully and PRINT IT OUT to review again before race day. 

PLEASE NOTE: THIS IS NOT A SWIM FOR NOVICES OR THOSE UNPREPARED TO SPEND UP TO 50 MINUTES IN THE WATER. If your time for a mile in the pool (72 lengths or 36 laps in a 25-yard pool) is longer than 40 minutes, we do not recommend that you attempt this swim.


The email goes on and on and lists when and where packet pickup is.  Here's another one of my favorite lines:


Full hypothermia may result in death. Don't be ashamed or hesitate to call it quits early. If you decide it's just not your day, stay put and raise your hand.


It gets more enticing by the minute!  


Was this a mass email mailing?  Am I on some kind of a cuckoo list?  Did I randomly get drawn from some database?  


Or should I maybe go do it? 

Flippin' Good Advice

Here's a good tip I learned the other day for flip turns.  I cornered the best swimmer in the pool and asked her how she turned so beautifully off the wall.

"Just before I turn, I look at bottom edge of the tiled T in front of me and that automatically puts my body in the right position.  My eyes focus downward and I do a strong butterfly kick just before I flip," she said.

At that point, she pushed off the wall in her streamline position and swam away.  It was cool.

Give it a shot.  Eyes down, chin/neck in a 90 degree angle, hard flip from the core, plant your feet, corkscrew, streamline, then stroke.

Simple.

Dreamers

L to RDave Hatfield, Wayne Smith, Dave Funk,
Dave Collins, Alan Hamberlin

This article appeared in the Deseret News the day before my friends competed in the 2010 LOTOJA event, smashing all kinds of PRs and finishing under 9:30.  

As he prepares to ride in tomorrow's annual LOTOJA bike race, the longest one-day road race in America that starts in Logan and ends 206 miles away in Jackson, Wyo., 49-year-old Dave Collins wants to make clear that he is not trying to prove anything, he's not a tough guy and he's sure no hero.


But he knows a lot of people who are.


It's been barely 13 months since Collins, of Mesa, Ariz., slammed into the back of a stopped SUV in American Fork Canyon during a bike race called the Thousand Warriors. He was the lead rider in a pack of cyclists racing downhill at high speed when they turned a sharp bend and there, stopped dead still to avoid an uphill vehicle that had crossed the road to avoid, ironically, a bike rider, was the Ford Explorer. It might as well have been a brick wall.


Those immediately behind him were able to swerve and crash in less dramatic ways. Collins hit the rear of the SUV head-on, shattering the back window face-first. In an instant, he was a rag doll on the ground, his jaw asunder, every bone in his face broken, his jugular vein severed, his life quickly disappearing in a red ooze on the pavement.


Thus began a chain of events so expertly choreographed, so dizzyingly on cue, so absolutely essential, that to this day Dave Collins subconsciously lowers his voice when he speaks of it.


If, as they say, coincidence is God's way of staying anonymous, this was Exhibit A.


First to Collins' side was Brandon Judd, a physical therapist with experience with the U.S. Ski Team and no stranger to traumatic sports injuries. One minute Judd was competing in the Thousand Warriors race, drafting behind Dave Collins, a man he'd never met. The next he was holding Collins' head at the proper angle to save his life.


Next on the scene was Dina Hannah, the aforementioned uphill bike rider who quickly dialed 9-1-1 and then rushed to aid Judd. Hannah, a chemical laboratory scientist by profession, is a certified Red Cross first responder who served during the 2002 Olympics as a volunteer in that capacity. She, too, knew just what to do to stabilize Collins and steady the scene.


After that, in quick succession, came two more bicyclists who were riding up the canyon. Mark Dodson and Steve Bleyl had meant to participate in a group ride with friends that morning in Salt Lake City, but they were late and the group left without them. On a whim, they decided to go south and ride American Fork Canyon.


Dodson is an orthopedic surgeon, and Bleyl is a pediatrician.


The two doctors leaped off their bikes and sprang into action. Dodson scraped blood, vomit and glass — lots of glass — out of Collins' mouth, but his face was turning blue. The airway was obstructed. They carefully turned him over to get access to the larynx and trachea, unavoidably opening the neck wound completely. Looking around and seeing nothing but Lycra and nylon bike clothing, completely unsuitable for stanching blood, Dodson reached down for one of Collins' bike gloves, which he shoved in the wound.


Meanwhile, Bleyl used his experience working with children's small airways to adjust Collins' jaw and position his throat so air could pass through and he could breathe again.


In the midst of all this, Collins' close friend and fellow bike racer, Steve Schild, gave him an LDS priesthood blessing and offered a prayer that his friend's vital organs would hang on until help arrived.


Still awaiting an ambulance, a car coming up the canyon pulled over and U.S. Army Medic Brady Johnson jumped out. Johnson had driven up the canyon the night before to camp, but the campgrounds were full on a Friday night so he went back to the valley and now was returning Saturday morning.


In his trunk was an Army-issue field bag he'd never opened. He opened it now. Inside was just the kind of heavy gauze needed to effectively stop the flow of blood, which was getting critical. In an instant, Johnson removed the bike glove and replaced it with the gauze.


And so they stayed, this disparate team of strangers turned life-savers, until the siren of an ambulance called them off.


Collins was rushed down the canyon to a waiting helicopter that whisked him to University Hospital in Salt Lake City, where a team of doctors, surgeons and nurses stitched him back together. He had surgery on his leg, two surgeries on his jaw and reconstructive surgery on his face that lasted 14 hours. He was in a coma for nearly two weeks. A week later, he stood up and walked out on his own.


By February, five months later, he was back on his bike. He considers it a blessing that he has no memory of the day he crashed. No nightmares, no flashbacks. For Dave, it's all hearsay. Only his stitched-up body tells him that what he's been told happened actually happened. He really did survive the unsurvivable.


"Many have told me, 'It's good you were in such great shape and could survive this,' " says Collins. "But I know that my survival had nothing to do with me but everything to do with help from the people who responded, and I believe divine intervention."


He stresses that he didn't start riding again to "get back on the horse" or to prove anything to anybody. He started riding again because it's something he loves to do with his friends — and because more than ever he appreciates being alive and able to be part of the human race.


Perhaps Collins' close friend and personal physician, Glen Bowen, a man who over the past year has closely observed the uncommon recovery, summed it up best in a recent e-mail:


"It's made me realize," he wrote, "that as imperfect as humans are, they tend to rally to the cause when one of their own has fallen, and everybody pitches in and offers their best goodwill and effort, and as a result, Dave Jr. gets to come home to workout with his dad three times a week instead of returning to an empty home. It just kind of makes you like people."


Lee Benson's column runs Monday, Wednesday, Friday and Sunday. Please send e-mail to benson@desnews.com.

Sensory Overload Or The Hearst Castle Best Buddies Charity Race

It's my third time riding in the Best Buddies Charity Century Ride, along with Todd and our good friends Barry and Kim.  Barry's company is a huge donator to Anthony Shriver's Charity.  We are the lucky barnacles that hang onto his good deeds and get the invite to ride along.

It was once again a star-studded weekend.  I mean, when David Hasselhoff sings the National Anthem with Kenny G and Carl Lewis, it's almost surreal.  Here's a look at my weekend --

Saw:  Lots and lots of Audis, Dynamic and famous celebrities, Kids with special needs performing with famous dancers, Colorful team jerseys and sexy bikes, Clouds floating next to beautiful mountains, Tiny glimpses of the most beautiful blue/green water and white sand beaches beneath sharp cliffs of black stone, Aid stations filled with delicious food and beverages, Elephant seals lounging on the sandy shores near the end of our ride, Hearst Castle in the distance, a finish line extravaganza with an awesome post ride masseuse.

It's Phil from the Amazing Race!!!

Heard:  Anthony Shriver's voice for two solid days (you can't forget that voice), The hum and click of bikes speeding along the downhills and bracing for the ups, "Slowing, slowing" cresendo of riders as they called out the slinky effect in the first 10 slow miles, My heartbeat racing at Big Sur then again at mile 75, Natasha Bedingfield's beautiful voice at the post race concert at the Hearst Castle Barn.

Tasted:  Chowder in a bread bowl from Cannery Row, Sandwiches and cookies at the aid stations every 20 miles, Sweet elixir of Gatorade as the day wore on (never tasted so good), A delectable nut encased in a date on the appetizer plate,  Truly finger-lickin' good barbeque sauce on Todd's pork ribs, more delicious tidbits of food milling around near the Hearst Castle pool.

Pre Race Carbo Loading

Smelled:  Fresh fish at Fisherman's Wharf, Licorice scent of anise flowers on the side of the road,  salt water and sea life, eucalyptus trees, fog, barbeque smoke, the finish line, home.
Felt:  Spiritually amazed at the Chopin piece performed by Rex Lewis-Clack at the Friday night cocktail party, Deep down body chill all day long and thankful for my vest and arm warmers, Sun at Big Sur just for a minute, Doubt at mile 75 on why I continue to sign up for this stuff, Fatigue at mile 80, Relief at aid station #4 with great volunteers, The nippy cold water of the Neptune Pool, Thankful to Todd and Barry and Kim who lassoed me in when I was fading, A sense of why Best Buddies is such a great and important charity.

Anthony Shriver talks to Dean Karnazes

Skydivers honoring 9/11

The Neptune Pool....wow!

Nice ride, boys.

Natasha Bedingfield croons

Spit Talk

Ever since my friend Dawn called her GU packet at the St. George Marathon a "strawberry flavored loogie," I've had to prepare myself mentally before gulping one down.  They used to not bother me at all. I mean, I took, like, 15 of them in one day in Florida last year without batting an eye.

But I've heard from guys and gals alike lately that GUs, Carbooms, Power Gels, even CarboPro drinks put the "scary" in longer triathlon training and racing.  Or the "gross."  Six of one....

Needless to say I am super excited to pass along the information direct from Triathlete Magazine and the Massey University of New Zealand.  It seems those kiwis have been testing the effects of carbohydrates as fuel during prolonged exercise.  They found that just swishing a carbohydrate drink in your mouth, without even swallowing it, signals the brain that the body is receiving sugars and to keep going.  They tested their subjects on a 40K time trial and the cyclists times were better by doing the rinse and spit method than just sipping on water alone.

The New York Times article here lists more proof that the rinse method works on runners, too.

So cross that off your list of triathlon excuses.  And get out there and train.

And sorry about talking about spit and loogies today.

Made My Day

If you are successful in any area of life, remember that somewhere, sometime, someone gave you a lift or an idea that started you in the right direction.  Each of us can look back on someone whose simple acts of caring changed our lives - by believing in us.

I remember the day a pro triathlete stopped me in the ASU locker rooms outside the lap pool. She looked me in the eye and said, "Ironman? You can do this."

Decide today that you will make time in your life to mentor someone - that you will give them the gift that only you can give.

Dear Lorie,
My name is Alisa Holland.  You don't know me personally, but you know my husband via email, Jared of Moselle.  I am the girl who was lucky enough to design your blog header and I don't think it was a coincidence...let me explain.


I've never been a runner.  Always an athlete, but never a runner. I've always had a serious mental block and other emotional obstacles preventing me from doing so. After designing your header the phrase. 'dare to dream big' and 'if you can dream it, you can achieve it' has played over and over in my mind.  I decided to try running as a means of conquering some other demons in my life.


Anyway, I started a 5k training plan. For the first couple of weeks I would literally make up excuses in my mind, while running, as to why I couldn't/shouldn't run. Every time was a battle for a while. I wanted to thrown in the towel and quit. 'Running is not for me!' 'I'm not a runner so deal with it!'  But like I said I decided to start running to help overcome other weaknesses in my life. Every time I wanted to quit, your inspiration literally popped into my mind...'dare to dream big' and 'if you can dream it, you can achieve it'.


Long, spiritual, emotional story short, I ran my first 5k on August 20 and my second one on Sept 3.  I know for many people it's 'just a 5k' but for me, it was like 10 marathons.  It signified so many personal barriers being broken, so much healing taking place, and a never-before-experienced sense of self.


Lorie, thank you thank you from the bottom of my heart.  I know you are a triathlete, but because of your inspiration, I am now a 5k runner.  Maybe I will go on to run more.  Maybe someday I can be a triathlete.  Maybe not, who knows. But for right now, I am celebrating my seemingly insurmountable achievement of a 5k and patting myself on the back for how far I've come.


Thank you for giving me the opportunity to design your header.  Thank you for inspiring me.
Thank you for sharing your light with mine.


Sincerely,
Alisa Holland

..................................................

myconcretesky.blogspot.com

Overtraining

A great article about overtraining here, from the Wall Street Journal.

Inspiration and Perspective

I went to high school with Randy, the father of Brigham Reneer, in this video.  This video is a great reminder of what's important in life.  Beautiful stuff.

http://vimeo.com/12175325

Water Logged

Thinking today about the swim team of my youth.  It was not an optional sport in the Funk household.  The six of us swam for Kino Krawdads every summer.  We'd do competitive swimming in the morning, then stay after for two sessions of swimming lessons, then get out and wait in the shade to re-enter through the turnstile for open swim in the afternoon.

And we did this every. day.

Most afternoons we walked home cloudy eyed and barefoot since we had been dropped off in the "cooler" morning hours without our thongs. (Thongs meant something different back then.) We had developed the talent of throwing our towels as far in front of us as we could, then running to them/patch of grass, so we wouldn't burn our feet on the scorching pavement.  And repeating this for the mile journey home.

Kino's team suits were racer back style and patterened with white white palm trees over a green background.  It didn't take too many days in the sun before those white palm trees had tattooed their outline all over our little bodies as our suntans grew darker and darker everyday.  And I can distinctly recall waking up some mornings having slept all night in that suit, with bedhead the shade and consistency of yellow hay.

Not sure if I ever owned a pair of goggles back then.  Or any other pool gear for that matter.  But we managed to nail down those strokes and develop a love of swimming that has lasted a lifetime.  I have shared that love with hundreds of kids for the last 25 years through swimming lessons.  And this year I have taught freestyle basics to more adults than in all 25 years put together.

More than ever, I'm remembering that swimming should be fun.  The pool should be somewhere you want to be with your family.  After a long hard workout -- play with your kids.  Save time for Sharks and Minnows and Marco Polo.  'Cause a blue ribbon or medal is one thing.  But Jump or Dive off the springy 10 meter board is something that you just can't duplicate anywhere else. And being thrown like a cannonball by your dad is simply unforgettable.

Tracy and Everett's Pool Time!

Too Too Much

Sister Madonna

Having been around this sport for awhile, I've seen a lot of burnout.  There are phenomenal athletes who train and race and achieve amazing things, then rack their bike and turn their competitive drive off -- then pack on some lbs.

My favorite athletes are the ones who have let tri training work into their life, instead of take over it.  The tipping point in this sport can be realized very quickly.  If you are coming into a workout fatigued, with dead legs and a miserable attitude, you're probably doing too much.  The most important part of Ironman training is recovery.  And if you're plan isn't allowing for that, it's probably not a good plan.

I like these words from Triathlon Coach Joe Friel:  "Consistency results from moderation. Consistent training means you don’t miss workouts – ever. Missed workouts are the result of too much: too much intensity, too much duration, too much working out and too much stuff in your life. If you train (and live) moderately you will be consistent. If you are consistent you will race faster. It’s not how hard the workouts are. It’s how consistently you do them."

Today is September 2.  How is your streaking?

Streakin'

I love tearing off the past pages of the calendar to reveal a brand new month. The boxes are not too filled in.  The month looks do-able and full of possibilities,  suggesting goals to be met and challenges to be accepted.

Today is the first new day of a brand new month.  So here's your challenge...streaking!  Not in the naked sense of the word, but in the "how many days can I KEEP doing this" sort of way.  Have you ever tried it? Three months without processed sugar.  Four weeks without a Starbucks stop.   Sixteen weeks of a marathon training plan.

I'm talking about challenging yourself to do something beyond your comfort zone.  What can you do, what bad habit can you break, or good habit can you begin on this great day of 9/1/10?  Take the challenge with me.

I'm gonna tackle ice cream at night.

How about you?  What's your streak?  Can you break your old one?  Ready, set, go.