Tuesday Tri Tips (very beefy)

Half Ironman training is tricky.  You can't relax on one sport thinking you'll make up for it by going faster in the others.  It just doesn't work that way.  And to add insult to injury, if you train with single sport specific groups, you're bound to be dropped by at least one group because, let's face it, those other guys are just doing one thing ALL THE TIME.

1 drop baby shampoo + 1 rinse = fog free goggles

Here are some discoveries I've made along my HIM journey.

1.  Get a VO2 Max test from a qualified administrator.  I've used Endurance Rehab in North Scottsdale for years.  The test results will give you tons of information on how you should be training.  It will tell you if you are burning carbs instead of fats.  It will outline your specific heart rate zones.  It will detail what is going on in your body so you can maximize your training instead of exhausting yourself.  It's the best $150 you will spend on tri stuff.

2.  Train smart.  Once you have your proper heart rate zones established, map out or talk to a coach about formulating a plan for success.  If you are just jumping out on random road rides or runs, you are not making the best use of your time.  You need to have a scheduled plan of build weeks, recovery weeks and taper weeks.  Share your goals with your Master's swim coach, too.  And document your training.

3.  Eat to train not train to eat.  That Denny's Grand Slam breakfast after a long ride is really tasty, and you deserve it, but it's probably not conducive to your training plan.  Try and eat like you know you should.  It's not rocket science.  We all know what to avoid:  processed foods, fast foods and caffeine, just to name a few.

4.  Practice race day nutrition.  Try it all now, before the day of the race.  Endurox, Accelerade, Cytomax, Heed, G2 -- find what works best in your tummy.  Buy trial size packets at your local tri store. Then check out what nutrition will be on the course and see if you like it.   BTW,  I am anti mixing 1000 calories into one water bottle.  More on that another time.

5.  Transitions.  Most of us triathletes do the standard bike-to-run brick.  But how often?  What distance? Mark Allen recommends short 3-4 mile transition runs after the long bike.  He advocates the long run the day before a long bike to avoid fatigue and injury, instead of  massive 50 mile bike/10 mile run bricks.  Make sense?  Bobby McGee, a USAT Certified Level III coach, goes a little further.  He suggests getting in as many short transitions as possible.  Bike for 10 minutes before you start your run.  Get in a short 1 mile run after every bike.  Bring your bike to the pool and ride home.  Nothing crazy.  Just get the feel of transitions so it becomes second nature to you.

6.  Above all, remember, you GET to do this.  No whining.  Stay positive.  Smile.  Enjoy the training then enjoy the race.  And thank those volunteers.  It's good karma and we all need that.

Grief Therapy

In my little group of running women, we have now buried four of our loved ones.  It started when my dad fell while riding his bike in El Tour de Phoenix in 2008.  Then it was a Sister, a Dad, and last week, another Dad.  This is not a fun club to be in.

But surprisingly, what we all have looked forward to during our personal struggles is the morning run.  Half the year we run in the dark.  It's cold and early and the only ones out on the streets are us the paper boys.  We meet at that time because we are Moms.  If it was 8:30 am or 5:30 pm there would be soccer, or dentist appointments, or kids still at home.

So we meet.  And run.  And talk.

When my father died, my favorite thing to do was go out on long bike rides. I could cry deep sobs and no one would hear.  The tears would roll down my cheeks and then get dried by the wind.  And when the group circled up I would pull it together and everything would be a little better.

The difference on a run is that you get to talk it out.  These girlfriends did not say "Let me know if there is anything I can do" and not mean it.  Meals would magically end up on my dinner table.  Beautiful flowers arrived at the mortuary.  And nobody cared if I stopped to cry during the run.

The interesting thing when something tragic happens to you, is that you know exactly how to help someone else when it happens to them.  Besides the meals, our runner who lost her dad last week needed someone to swing by her house to get her to the track.  She needed to run.  And she needed to talk.

I don't know if there are studies done on running therapy.  But for our group of women, it's what got us through the days the weeks and the years.

A run, a friend, an excuse to cry.  We're all gonna be just fine.

Paceline Perfection

Bicycling Magazine offers great advice to all levels of riders.  Here's one question they addressed last month:

"How long should I stay at the front of the paceline?"
In general, the higher the wind resistance, the shorter your time leading the pack should be.  In stiff headwinds you may see the front for only a second or two.  On a gradual downhill, you may spend two minutes leading before you pull off.  The length of a pull also depends on the ability of the rider; if you find yourself struggling to maintain the group's speed, it's time to drop to the back.  If you're feeling strong, you can stay up front longer -- just save something for the trip home.  

And a little advice from Gorilla...  When you get to the front of the group, the key is not to accelerate, but to MAINTAIN the speed of the paceline.  Resist the urge to be macho.  Keep the pace strong, steady and even.  Now is not the time to prove your awesomeness.  Keep your chin up, eyes ahead, hands relaxed, and let the power of the peloton give you wings.

A Case For Naps

Ryan Hall, Olympian and our American gold-medal hopeful for the marathon has this to say about successful training:

"Get Enough Sleep!  Everyone else seems to call their afternoon shuteye 'naps.'  I call them 'business meetings.'  On my easy days, I schedule two hours for these meetings.  When you're sleeping, your body absorbs all the hard work.  It's ironic:  one of the best ways to get better is to do nothing."

I always knew I liked him.

It Took Years for Me To Try Sushi. Now Soy??

Recently I've been using Silk chocolate soy milk as a recovery drink after a long ride or run.  Believe me, I was skeptical regarding anything soy. Was it just another disgusting beverage I had to force down strictly for it's replenishing benefits?  I am not an adventurous eater.

I'm happy to say that Silk is really very good! Super chocolaty and .... silky!   I like it, hey Mikey!?!  Seriously, it is yum.  But besides being tasty, it does have some great benefits.

In 2009 scientests tested the effects of chocolate milk on nine male cyclists who did an energy depleting exercises session.  After each session they drank one of three test drinks halfway through a four-hour recovery period.  They then cycled in an endurance trial.  Eight of the nine subjects cycled for longer in the trial after drinking chocolate milk than after drinking Gatorade or Endurox.

The thing about chocolate soy milk, is it's a real food.  Drinking a sports drink is like putting vitamins in a glass of water.   While this is effective on the fly, using real food just has a greater overall benefit for the body.  

Milk does a body good.  But chocolate does a body even better.

The Orient Express or Marathon Tales from Overseas

Caroline Gammons, Runner Extrordinare

I am 43, mother of 4 and have lived in HK for 15 years.  Not sure where the time went.  I've always loved running for exercise.  During SARS (2003) my friend and I were stranded in New Zealand for 6 weeks and we started running together to keep sane.  After her last baby, we decided to challenge ourselves to a marathon.  We had a friend of ours train us - Maria!!  She had a PR of 3:18 and had run 12 marathons so we did whatever she told us!  She has since written training schedules for me for all 5 of my races.  She's moved on to Ironman races, but still helps me out!

Number of marathons and PR

I have run 5 marathons: Hong Kong, Chicago, Boston, New York, Grandma's......I'm running Seoul, Korea on March 21 (yahoo!)  I PR'd in Chicago with a 3:33!!!  I think it's kind of funny that most of my races have been done in the US.  There is only one marathon here in HK, anything in SE Asia would be WAY too hot/humid, China is polluted......so that leaves US, New Zealand, Australia.  I guess also, that while my times were decent, I wanted to do NY and Boston.  I applied for London this year in their lottery, but was sadly rejected.  I'll try again next year.  Supposed to be a flat and fast race.

Favorite Marathon, and why

My favorite would have to be Boston.  I was just so excited to be running there!  There is something about running on the streets of a great city like Boston when no one else is allowed.  It is your privilege because you've earned it.  That is cool.  Running through all the neighborhoods, little kids at the end of their driveways passing out oranges and candy, the Wellesley girls.....it was just great!

Most scenic/beautiful marathon or triathlon

In theory, Grandma's should have been the most scenic.  Running alongside a beautiful lake on a summer morning....I didn't see much of that scenery though.  It was so dang hot and humid that all I could do was look at the pavement and put one foot in front of the other!  

My husband Chris did the Phuket, Thailand Triathlon and that was spectacular!  Started on the tropical beach, bike through the little villages with the kids chasing you and cheering for you, finishing off with a run through the palm trees lining the beach.  As a spectator - I think I got the most out of it!  Plus it's a smaller race so the kids all got to help out with sponges, water and run the last 400 M to the finish line.

The difference between overseas events and US events

Certainly for HK, it just isn't a "running" city.  The gov't can't possibly change traffic patterns for longer than 5 hours!  So you don't get the support from the city.  However, in Tokyo (my friend just ran it last March), the crowds were bigger than NYC and there are loads of whirlpool tents** at the end of the race for runners to rest their weary legs in!  That one fills quickly so get your registration in early if you want to run it.  The same is true for Macau.  They are just at the beginning stages of the running/racing world.  **like

Any bad experiences at any races?

I ran Boston in '07 which was the year of the late Nor'easter.  The rain, wind, and temp (freezing) were not kind, but it was Boston and it was fine.  I ran Grandma's in 80 degree + temp and 80%+ humidity and that was not nice.  BUT, I think Hong Kong takes the top spot.  My very first race - not sure what to expect.  No one, not one person other than the volunteers handing out water was on the course to cheer you on.  At about mile 22 there was a lone bystander on a pedestrian bridge that clapped for me and my running partner.  Sad really.  Maybe 50 people at the finish line.....14 were family and friends!  The worst memory was of a runner on the ground who seemed to be bluish in color.  We passed by him on the other side of the street at mile 13 and later found out that he had died.  It was determined he had had a heart attack.  

Races you'd like to do -- why?

I'd really like to do the Great Wall of China 1/2 marathon.  Not sure I'm up for the full as it has loads of stairs.  More of an endurance race.  I think of all the rich history involved with the Wall and would like to be able to say I've run on it.  I'm saving that one until Emma, my daughter, will run it with me.  I'd also like to do the Marine Corp Marathon in DC.  I guess I'd consider that my hometown race.  Running on the streets of DC, around the monuments would be a treat.

Any great brand of technical clothing we are missing out on here in the US

I buy all my clothing in the good 'ol US of A.  It's funny, but Asian women don't like to show their arms - so that makes it very hard to find running tanks here!!   

Type of shoes you wear

Asics Gel Kayano.  I'd really like to pick up a pair of Newton's when I'm in the US next summer.  They don't sell them here.  

 Training advice to become a fast runner like yourself

I think that speed work is important.  Sacrifice the miles to get your legs turning and your heart adjusting to the quickened pace.  

The Sincerest Form of Flattery

You all know what that is, right?

Imitation.  

On my quest to excel in the swim bike run game, I've put imitation to it's fullest use.  You might even call me a copycat.  I tend to stalk the faster runners on the track -- get behind them, mimic their turn over, the way they pump their arms and their general overall posture.

It's the same when I jump on a bike.  I usually try and tuck myself in behind Jim because he is The Best.  But you can spot the good riders in the group by the beautiful fluidity of their movement.  Their arms are relaxed.  Their hips are perfectly stable and unmoving.  The grip on their hoods is soft.  And their legs turn the cranks in nice, even circles.  It's lovely.

And swimming.  Well, I could go on all day about the beauty of the butterfly stroke.  Ian Thorpe, Michael Phelps, I watch you on YouTube anytime I need to see how humans really should move through the water.  Sometimes in the pool I just duck my head underwater and watch those part man/part fish people.  Do they have gils?  A special porpoise-like layer over their skin?  Could be.

I've found that imitation is the closest I will ever get to being one of those athletes that I stalk.  Maybe it's helping me improve.  Maybe it's not.  Either way, I'm still havin fun.