The Spice of Life ... Or How To Really Enjoy Your Week

It's been a great couple of weeks because I mixed things up.  Go ahead and try some of these ideas that helped me enjoy myself.

Try new routes.
President's Day was a holiday, which left time in the morning for new scenery and the rolling hills of a beautiful run in the washes of Scottsdale.  If there is a route you'd love to try, take the time to do it!

Indian Bend Wash

Don't go hard everyday.
For triathlons that means three hard workouts a week.  Make the other days aerobic and social.   It helps you avoid the dread of the anaerobic fatigue.

Sleep in and go for a ride when the sun's up.
Hit the snooze button occasionally and go for an mid-morning or afternoon ride if you can sneak away.  It will help you remember why you started cycling in the first place.

Rely on your coach.
The masters coaches in Mesa are firm believers of long, comfortable swimming on Mondays, intervals on Wednesdays, and Fast Fridays.  Listen and heed their advice.

Reward yourself.
A new pair of shoes, heck, even a new pair of socks, can do wonders for the excitement of getting at it.

Plan for a race in a great location.
Self explanatory.  Kona, perhaps?

"Write It Down" by Guest Blogger Greg Arnett

Today's post is by my good friend, Greg.  You remember him right?

Ironman, marathoner, father of four and all-around good guy.  Greg's wife shared this story with me today and I just had to have Greg tell it in his own words.

I was doing a longer hill run in Irvine and I was just finishing a pretty significant continuous climb over about 5 miles.  Right before I get to this end of the climb this little fella just blows by me.  So a few seconds later he is waiting at the light and I stopped to hydrate and said hello.  He fired back, “Hi, I’m Bob” and he reached out. 

 Bob is about the size of my Jackson, (12 year old son) just maybe shorter, 4 foot something and maybe 80 lbs, and clearly over 50ish.  So he asks me where I am headed and I told him.  I shared that I am from Arizona and don’t always run here so I don’t really have my routes and mileage down.   

Then he fires back without any hesitation, "Have you run through Peter's Canyon?"  I tell him that I haven't and he starts running around and summons me to get going.  "I'll take you through the park/canyon and pop you right out where you were headed anyway, but it is a much better run."  I didn't even have enough time to say no, and I found myself in lock step with him and we were off.  That was just the first amazing thing.

For the next hour I got to know the midget Tony Robbins.  I told him that I didn’t want to slow him down and he said just run comfortably and not to think about how fast I couldn’t go.  He tells me of the many marathons he has run.  He tells of the many high school kids he has coached.  He tells me of his 12-year attempt at trying to qualify for Boston and what finally did it for him was all mental  (great story in and of  itself).  He tells me of his friend that is running the LA marathon this year and that he is going to help pace him…he is 72. 

We start talking, of course, about running and how I can be faster.  I tell him that running is one of three disciplines for me and how far I have come and where I am at.  Anyway,  I could go on, but he spends the next hour talking about goals.  He points out that in business I would never just sit back and hope things happen.  Running is no different.  Write down your short term and long term goals.  Be committed.  He gave me some pointers.  He tells his high school kids not to just hope to go sub 20, but to write down “19 something” and put it where you can see it every day.  He tells me the how many more years I have of improvement before the body catches up. 

 So after a fascinating hour of conversation on a gorgeous trail through a regional park, he is about to turn around and go back.  I tell him that there is not a chance in the world I am running Boston.  He looks at me as if to say  “Where have you been the last hour?”  He says,  "First of all Greg, you are a Boston guy, you just have to believe it."  He points out that the pace we did the last hour is the pace that I would need.  "If you can’t do it, you’re fooling me.  You just need to stop telling yourself that you are not that good of a runner and just enjoy it and you will do it.  Write down your goal, and you will do it.  You have to get out of your head that you can’t."  

This was as good as any motivational seminar I have ever attended…all from a total stranger.  I had just spent the last hour on the trail with a guy that had more positive energy than anyone you could imagine.  He asks me when I will be back in town and if I would like some company on my next long run and we talk for maybe 20 seconds and he starts to head back.  As he pulls away, he yells back at me…”Remember Greg, if a midget can do it, you can too.  See ya!”

GA

P/S  Can't wait 'til we run Boston, Greg!

Fashion Week

You wouldn't believe what's out there for triathletes these days.  It's off the hook.  (Am I saying that right, Abby?)

Over the past few weeks, the Iron Gear Sports team has been meeting with reps, reps and more reps.  We've seen more gear than you could imagine.  And we like it.

Tri manufacturers have taken note of the needs of their consumers.  And they are coming to the retail racks with amazing stuff.  Jerseys have softer seams, shoes are more comfortable, wetsuits can make you swim faster and socks are ... almost bionic!

Especially exciting for us warm-weather athletes is the clothing that actually cools the body temperature by as much as 15 degrees.  What the?  Pearl Izumi's Spring line carries tech shirts and tri tops made from their own "Ice Pack" fabric.  Even black clothing will repel the sun's hottest rays.  Their cuts are less boxy and more flattering, their colors are up-to-date and their styles are cute!  I am in love with their Fall 2010 line.  But let's get through summer first.

Pactimo's high end shorts are ribbed at the leg with compression fabric, eliminating that uncomfortable tug you can get with rubber lined elastic.  They've got their own line of this new cooling fabric, too.

In fact, all the big guys are up to something, be it technical, wicking, hydrophobic, or breathable.

And it's all available soon.  Save your pennies because you're gonna want this stuff. And if you're going to own a pair of $130 shorts, they might as well keep your bum 15 degrees cooler.

It's Not Rocket Science

But for some reason, I need the reminder.


Things You Should Eat
Lean meat, fish, poultry
Fruits
Vegetables
Whole Grains
Beans and legumes

Things Okay to Eat
Fiber-rich Cereal
Whole-grain Bread
Low-fat Dairy
Soups

Couch-Potato Calories
Pastries, cookies, pies and cakes
Fatty processed meats
Chips, pretzels, snack foods
Greasy fast food
And, I guess that means Thin Mint Girl Scout cookies.  Dang.

Strides

Part of my weekly track workout includes strides as the final run I do before I leave for home.  I kick off my shoes and head to the grass, for four to six strides across the length of the football field.

What ARE strides, exactly?

Strides are runs of 80 to 100 meters, fast but relaxed.  You should accelerate gradually over the first three-quarters of the distance and then decelerate to the end.  Use strides to practice good form and relaxed running.  Strides work fast-twitch fibers in a non-stressful way.  Complete recovery should occur between repetitions, usually 20 seconds is enough.

If you want to feel fast - faster than you have ever felt while running - try some strides in your bare feet across a grassy field.  Man, they feel good.

Wow!  These women must've just done some strides!

Enervitene - I don't know how to even pronounce it, but it is sweet

I used this on my long run on Monday.  The two miles following my swallow of this stuff increased by almost 30 seconds each.  Good stuff and better than GU.  

Here's what Bicycling Magazine says about it:

A while back, a PR representative from Enervit's U.S. distributor was visiting Bicycling's Emmaus, PA, office, and I told him that the Enervit Cheer Pack ($20 per 5 pack of 2 fl. Oz.) had become my go-to choice on the toughest rides of the season.


"I hope they're short rides," he said, and proceeded to explain that I was using the Cheer Pack wrong, that it was only for a quick boost, and what I really needed was something with balanced carbohydrates and.... Whatever, dude. All I know is that I'm kicking your ass up and down the street. And I'll have some more of that Cheer Pack.


Don't let the packaging fool you. This is a liquid, not a gel (almost all first-time users squirt the stuff all over their faces, expecting to squeeze out a gel). Made with maltodextrin, fructose and glucose, it hits you like a bomb going off - the fastest energy kick I've ever found. You only get about 30 grams of carbo per hit (there are two servings per container, and the screw-top is easy to get on and off). There's vitamin C, thiamin, riboflavin, niacin, vitamin B6 and pantothenic acid. The kick lasts only about 15-20 minutes, and, as the man said, there really isn't enough to fuel you. But whatever's going on in that funny orange package is magic voodoo nutrition technology at its finest. Carry a gel or a bottle with energy drink plus a Cheer Pack and you're gonna' be untouchable. Or at least feel that way.

Opening My Eyes

As I pulled into the drive thru at BofA today, I caught a glimpse of a man in a motorized wheelchair on the side of the road.  He was leaning forward trying to velcro a strap around his legs in order to lift them onto the footrest so he could move forward.  I quickly put my car in reverse and jumped out to give him a hand.

"Can I help you out?" I asked.

"I wouldn't feel bad if you did," he replied.

So I got him all fixed up and the gentleman was on his way.

As I circled back into the bank line, I was overcome with gratitude.  Sometimes chance encounters like these are the best reminders of the blessings of a healthy body.

The 2010 Olympics have put on an awesome display of athletic prowess and physical finesse.  I am mesmerized by Bode Miller, Apolo Ohno, and Shawn White -- the way they have mastered their sport and achieved perfection.  I love the biathlon, the skicross, the sound of the cowbell and anything narrated by Al Michaels.  I love watching the cross country skiers fall to the ground as they cross the finish line in complete exhaustion.

But it took a man in a wheelchair to make me truly appreciate the gift of health. Running is the only drug I need for my soul.  A long swim in the pool is the best elixir for pain.  I can tie my shoes, reach for an orange in my trees, and open a tight lid on a jar.   I am one of the lucky ones.

Thanks for that reminder, Mister.

Appreciate the view....