“Can you imagine a life with no fear? What if faith, not fear, was your default reaction to threats?” 

― Max Lucado, Fearless: Imagine Your Life Without Fear

It’s been an encouraging couple of days--Today being a recovery/easy day I’m holding hands with the comfortable “jelly” feeling knowing my body is absorbing the past week---all seems on track. This morning’s easy swim and afternoon spin were even more of an indicator that things are solid. Stuff is sticking.

I’m pleased with 21+week (after a few lesser weeks due to that chest cold)-- I’ve mentioned it in my last post but  I really feel like I navigated through that bug correctly without sacrificing too much. Patience with sickness is key. Craig Alexander talked a bit about his few illnesses possibly being a blessing in disguise. I do feel rested.

It’s been cooler in these parts and Monday /Tuesday were slotted to have higher temp’s (82/70). Finally a good opportunity to see where I’m at as far as nutrition under race stress/ load/heat.  For you IM Coeur D’Alene folks—four  weeks out is an optimal time for big work and gauging what you’ve done and where your going. 

As for the past few testing sessions--please keep in mind that I’m just sharing with you what I’m seeing and how I’m responding.  It’s not a laundry list of do’s or don’ts.  I hope you‘re able to find bits of information that resonates with you.  I want this to be encouragement, and relaying some thoughts to show that consistency has results.  (Again-I am helping a few athletes with guidance and phone calls and I’m always open to talk and give advice and direction to specific athletes concerning their training and racing)

Monday morning I hit the water for an easy 3k swim.  (had a solid run on the legs from the day before-so  wanted to use this swim to loosen up/ relax)  Looking at the weather I knew it would heat up later in the morning.

11AM- on the road. Plan was 5 hrs with 4 solid of race pace intensity.  Working with Neil Scholes (http://www.kinetic-revolution.com/about-2/neil-scholes/) a bit-- he’s been giving direction with pitfalls I’ve seemed to enjoy tripping into on a regular basis--nutrition.  He’s been a huge help and his kindness is amazing.   I've done a good job this season training my body’s “economy”-- The ability to beefficient w/ fuel utilization is something most people are too impatient to either build, or if broken- fix. I know this because it was me. ** I watched the Aussie ESPN special on Chris “Macca” McCormick this past week-- he mentions his struggle for years getting the puzzle to work in Kona. “Some athletes put it together quicker than others-but, it’s different for every athlete-eventually you get it if you stick with it”.**

Lately my focus has been more on hourly CHO’s that CAL’s—it's been key for me. Remember this in planning nutrition tactics. (Again-Letme know if you want specifics about nutrition, I don’t want to get lost here) 

Also-check out these links.

http://www.endurancecorner.com/library/nutrition/race_nutrition   older article-but solid.

http://www.tri-1st.co.uk/triathlon-articles/nutrition-for-triathlon.shtml  basic-but again, good.

Ride was solid. Highlights**I peed four times-- drank 5 liters of fluid. (STAY HYDRATED on the bike. I’ve screwed this up in races. Again, it sucks.  When you know it’s screwed up, you’re screwed)

**My nutrition specifics and fuel plan worked-I’ll tell moreabout this later when I nail it down and set Texas plan in motion.

**In prepping for an Ironman planning 3 big days w/ a “broken Ironman” is a good idea. This works especially for athletes that can’t do “a camp”.  With folks that can get a Friday off and start on Thursday evening-- planning to work big FRI/SAT/SUN and assess where you’re at/where you need to go.

Listen to this podcast with Gordo-it’s Awesome. ( I have mentioned it in the past also-but, it’s worth repeating) No-I don’t work for Gordo.  It’s just great information, and it’s out there.  This just makes it easyfor you.

http://www.imtalk.me/home/2012/1/30/imtalk-episode-296-gordo-on-training-camps.html

My intentions for a quick two day test went like this.

Monday-- 3k swim/5 Hour Ride/35 min Run-brick (race pacerun)

Tuesday-- 4400 meter swim (w/ a 2.4 mile TT) 14 mile run/racepace.

Wednesday-- 1500 m easy swim 1 hr. easy spin

Wednesday is  a “rebound day”-- stay loose, absorb, good nutrition, back on track Thursday.

Consistency is so, so, so important the final eighty days leading into an "A" race. Hit my times and was stoked to experience some solid response. For one, my 2.4 mile swim was around 57/58.  This was a first for me. It’s been estimated that for every minute you drop off a swim-it’s takes 1 million meters in the pool. (In 2006 my Florida IM time was around 1:11) Not gloating here, and no, pool times are not the same as open water swims.  (Some say faster, some say slower) It’s taken me six solid years to see only two numbers in a 2.4 mile swim on the clock. As you share in my defeats on this blog, I too want to share the small victories.

Had initially planned on a 3000m TT.  Picking my headup after 3k and seeing 46 min- figured I could push and break an hour.  There are much faster swimmers than I-many. There are faster swimmers than you-but those other swimmers are not “us”-right?  Give praise for the small steps up the hill. No matter how long they take. (Can’t wait to see where I am at in three years)  Plus-this swim (more than any other in a little while) taught me again about pace. That’s what the swim is in an IM. Pace.

We can discuss swim strategy later....Take away point is that the IM swim are the first ticks on the clock. Remember that--Going anaerobic in the first 400 meters starts digging a hole.

Runs have been spot on. Race pace w/ low HR has been a major, major focus.  It should be yours too. Read this article by Mark Allen-a very good synopsis.

http://www.markallenonline.com/maoArticles.aspx?AID=2

To summarize, my training indicates things are working.  My training plan throughout the year has been built one week at a time. (Thanks Dave Ciaverella)

For years I stressed out (and stressed my coach’s out) w/ monthly map’s. It can’t work like that for athletes with so much other crap going on


.Yes- setting up “the skeleton” for a season is fun (Macro/Micro cycles), but detailed second to second is tough. I’ve really had to work on this-Ultimately; Texas will show me how I did being my own coach.

As for Power Data and specific HR’s/ Pace-I’ll keep that locked in for now. Not because I don’t want to share it with you.  (Eventually I will)  I just have to stick with the plan.  

Other cool stuff…..Well, this shocked me..but, I have been nominated for the Presidential Citizens Medal. Not totally sure what to think.  A close friend of mine ( medic with me in the Army) nominated me. Thank you God for this-just to have old friends see my desire to serve you is cool. I love you Gilbert-true friend. Thank you.

Another cool thing (put on your hard hats-dropping a name) I saw on Twitter that Luke McKenzie “Re-Tweeted” my Kona Inspiration video. I met Luke a few years back at a race, and then again had breakfast at Lava Java after the Epic 5 and was able to visit with him.  Very cool he would lend support-- solid guy.

I say these things because ultimately people knowing I serve Christ confirms things in my heart. I don’t know if that even makes sense? Not trying to “over spiritualize”, but no matter what-who, or where I am, even as a totally flawed,sinful person, I must lean on Him instead of me. I want others to realize this too. Every cool thing that happens is another way I can say more about Christ,and less about Christian.

I hope my actions show others (the way Michael Phelps body indicates he’s aswimmer) that I Love Jesus Christ. If they don’t, call me on it. The last thing I need in this life is a mushy soft holy huddle.  Keep me solid, and I’ll do the same. Let’skeep sharpening each other.

I’ll end with that.

One more thing. The project being constructed with Living Water International is going to be so cool..and, wait till you hear what race I’m doing next year….

Shame on me for complaining about a bad run, crappy sleep, cold food, dirty clothes, the cost of gas, the cost of ________,  working on sunny days.


God forgive me for using the word "starving", or phrase "Dying of thirst". 

28 days from now Ironman Texas will be over. 
I've got so much to tell...but I'll start and finish this post with why I am doing it using the above video. Take four minutes and see how blessed you are to be able to get up, go to the sink....and drink water.


Whenever you want.

Moving....

Feels good to be out of second gear....when I got hit with my "Chest Thing"- I had an easy week thinking seven days of 'active recovery' like workouts and two full rest days would do It. Nope, I had last week too. Seven more days of sessions with very little speed, and a ton of easy. Yesterday and this morning in the pool I was able to give some gas, and though I'll need a few days to get speed back I happy I managed the detour well. Good thing too-I felt discouraged and really began to over analyze things. All the while Rhonda was keeping me cool. She is so solid-She is amazing. If I could be better at telling myself what she kept telling me, a few days of worry would have been avoided. Last night we were talking and reading in James about how we deal with the "what"- when it's not "what" we want. I kept telling my self over and over-"OK this is where I should be rejoicing-Right??" - but man...it was tough. I just felt like crap. Last Friday when I started my swim, I knew I had to bag it. I thought about just like in the dark times of a race, we have dark times in training. In both- patience is the only way to get through. Be confident in the work you KNOW you have done, and wait. Things this week will be awesome for me. I'm stoked- I feel rested. Now I've got to be smart.

I had a question a while back about the gear I'm using....I'm still switching a few things around- but before Ironman Texas, once I'm set-- I'll share with you all the details. I hope this is cool!!

Earlier this week I talked with an athlete about nutrition. More specifically what I eat during days where I
Have multiple sessions. For me this is all the time, so I call in between workout meals -bridge meals. Eating either after, before or between workouts. The canned answer is of course-that each athlete is different and going with what you have or know is a good place to at least start. For me-I'm sure to stick with easily digestible food. As an example-tomorrow when I get of work I'll head to the pool. Heavy swim days I'll have a banana and some almond butter prior to swim. Post swim I'll have a Living Fuel,eggs/avacado/spinach/sweet potato.

Before second session I may have some almonds. Once completed I'll stick with similar foods. Again-Salad/sweet potato/pumpkin/squash. If its been a tough workout I'll mix other CHO's/I eat a ton of chicken.

These are my safe "bridge" foods. Stuff that works to help me through the day. I'll mix it up too to help keep
It fresh. Bananas are a staple though. Peanut butter too... Of course (good PB)

I'm jumping around here so I'll close by again letting you know how stoked I am to be training and living in my RYU gear.

It-is-amazing, and I thank team
RYU for blessing me with the privilege of being an athlete for a truly awesome product. I am RYU.

I've been fortunate to have such cool people and sponsors helping me.

Without them.....I am nothing....

Now what?

So....This "chest thing"....It stuck.

Man, I'll be honest-It is discouraging. I've done the research and spoke with some people, and word is I'll be dealing with it for a bit. Now what?

First-I've got to combat the discouragement. I won't bleed all over here, but early this morning up with Rhonda before my swim-(then to work) I lamented a bit about the hard work I feel like I'm letting slip. I had no choice-I took 48 hrs. "off", and rested. With family it still is not total rest-but, I did my best. Getting out if the pool on Friday after 600 meters I knew it was the right thing to do. Ian was waiting for me, put his arm around me-- "It's OK dad-just rest with me today". Eleven years old and my best friend, and HE knew what I would not admit to.
It's odd-I had a day where I felt wiped and then I bounced back-"it", is now just hanging around in my chest. This morning I hacked my way out of bed and then felt OK. I feel well enough to do zone 1 stuff now-in the pool I just played it smart. That's key- keep The engine running, but no gas. I feel uncomfortable with effort-so, I'm very careful.

I have two issues-
1. I'm 5 weeks out of IM Texas-this is my build going into my peak. It's going
to be more dynamic. I've got to be patient and deal with this correctly.

2. Once I'm out of the woods-not freak out and hammer myself going into the final weeks leading up to my race.

I talked with Rich Roll yesterday and he had asked if I had overtrained-(I'm not in denial here)-I said I "No"-I've been careful. I'm certain I "picked this up"- its been ripping through people here-and I dodged it for weeks.
Whatever... I've got it now, and it sucks. I just can't freak out, I'll have to adjust my plan and adapt. I'll keep you informed.

I was able to visit the Athletes Lounge and have Tom look at my position on my bike. He tweaked a few things and it felt awesome. I am grateful to have him help-those guys rule. Thank you Chris, Gary, Tom, Bruce, Britt.... Solid people. Amazing store.

In closing....I could use your prayers.

Thanks for reading and I hope you find some encouragement here. The last thing Rhonda told me today before we parted was to remember why I racing...."To Help people who thirst". Living Water International is why.... She was right. She always is.....

Things were going so well.
I shouldn't be too surprised. It finally got me.


I caught a bug and it's not leaving.  As a matter of fact, it's built a nice home inside my chest and throat and appears very cozy.  I assume it's on vacation and enjoying it's stay-- right now it must be having a grand row because I'm up coughing like a bandit wondering what to do with my training today. 


I was hit in 2007 hard with a sever case of pneumonia-it was horrible.  I refused to recognize the flags being waved from the oncoming attack. Training, school, work, weather, fatigue, it was too much and I was too stubborn. But.... this "chest thing" kinda came from nowhere and ambushed me.  


After my big volume block I was extra careful to have a solid seven days of recovery work and rest---Yes, Yes, that blog post I put up after my big week seems not so funny now (talking about what not to do during a recovery week)-but for the most part I was careful.  Being six weeks out from Ironman Texas-this is not the ideal situation.  I took it easy towards the end of last week and did nothing yesterday--feel like I am making the turn and am happy I cut back and rested for a few days. 


Sometimes this happens and, as athletes when stuff get's hold-be careful.  I say this to myself as much I suggest it to you. When "a thing" is coming--- most of us know when that is...don't ignore the signs.  My "thing" was brewing last week and I knew it.  Is this from over training?   No..I don't think it is.  It's been going around and I've dodged it. ( I've had no fever, or flu-like symptoms usually associated with  his crap)  It has been confined to my chest-but, it's here and I have to manage it. I've described it as a cold with a mission-so, I have been super careful.  I've lost a bit of mojo and did have a few freak out moments because I started to look at the calendar. But-ultimately...there is nothing I can do but wait it out and-not make it worse.


Just a quick update-more this week about my talk at Portland Christian High school, RYU photo shoot, and plans for Ironman Texas.


Oh, one more thing....Easter rules......


^{Mark 16:6} “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him. ⁷ But go, tell his disciples and Peter, ‘He is going ahead of you into Galilee. There you will see him, just as he told you.’”

In his book The Screwtape Letters, C.S. Lewis gives the dialogue between senior devil, Screwtape, and the junior devil he is teaching, Wormwood. The instruction given to Wormwood on how to deal with man’s disappointment and discouragement is eyeopening.

"Work hard, then, on the disappointment or anti-climax which is certainly coming to the patient during his first few weeks as a churchman. The Enemy [God] allows this disappointment to occur on the threshold of every human endeavor. . . . It occurs when lovers have got married and begin the real task of learning to live together. In every department of life it marks the transition from dreaming aspiration to laborious doing. The Enemy takes this risk because He has a curious fantasy of making all these disgusting little human vermin into what He calls His “free” lovers and servants—“sons” is the word He uses. . . . Desiring their freedom, He therefore refuses to carry them, by their mere affections and habits, to any of the goals which He sets before them: He leaves them to “do it on their own.” And there lies our opportunity. But also, remember, there lies our danger. If once they get through this initial dryness successfully, they become much less dependent on emotion and therefore much harder to tempt".....

Used to love turning binoculars around when I was a kid and looking at stuff…made things seem so small, so far away.  I've used this thought at times in life when I have “things” going on…Problems (or what I think are problems)-difficulties, whatever.

This week I turned the binoculars around and used them proper.  I magnified everything, and it sucked. 

I’ve gotten e-mails from readers saying they like the things I have been posting-I am grateful, it’s been cooler than I had imagined to “blog” and, I love bragging about the people who enable me to do this.  Unfortunately…when I crumble, those people are the ones who get annoyed.  Those crumbs are the annoying boulders in the bed your kid was eating potato chips in.  It’s amazing how last week at this exact moment-I felt like I conquered the world putting in a super solid volume week-and here I sit a little sappy-just seven days later.

 I think the best way to help you-is list what I did and give some notes on how to avoid the same pitfalls.

Before I go on….The major theme here for me ultimately is my relationship with Jesus Christ.

 I find it funny how when I veer off and sack my time in the morning with a few moments in the Word and prayer, I start off sideways. As in training…When you get up to head to the pool-don’t head to the computer.  This leads to twitter, which leads to slowtwitch, which leads to…. ___________ I find the same sometimes happen when I plan on waking early and taking time to give thanks for drawing another breath.  This is my new plan-It’s actually the same plan, just a new week….

1.       Get up

2.       Drink 20 oz. of water

3.       Pour coffee

4.       Read and pray.

5.       Sit and shut up.

 It would go against the tenants of my relationship with God to lie and pretend I don’t struggle. (I do- More so than I’ll ever lead on…that’s why I love U2. I think Bono relishes as much in the bleeding as he does the healing.)  Maybe a better word would be discipline.  Discipline is hard.  Discipline means sometimes going to bed hungry, or waking early and leaving your family on a Saturday to go to the pool.  On days like this *** get up super early--get back before anyone is up. Have breakfast and a French Press ready.

-problem solved.

Discipline smells what it can’t eat and revels in the strength of not eating it.

Take home points-post big week….

1.   Not preparing the fridge (Like I planned) for the recoil of a heavy week.  Have GOOD food at hand.  Not your kids lunch snacks

2.   Do not…repeat-DO NOT use a recovery week as an excuse to stay up late throughout the week.  Just because the schedule is a little less structured should not give an excuse to skip the chance to sleep.

3.   Monitor your mood with the decline in training volume.  Of all the errors this week-this was my biggest one.  I was moody, and irritable.  This should have been counteracted with proper handling of 1-3 listed above, and just relaxing.

4.   Don’t be short with the ones you would die for.  Ian and Evelyn told me a few times to “Chill  man”, and Rhonda thought I should go get some pamprin.

5.   Fight the urge to do projects around the house.

6.   Don’t get discouraged.  Screwtape used this-it works.  I thought of my nightmare in Canada a few times. Again-remember--- DO. NOT. GET. DISCOURAGED.

7.   Don’t think you can do it alone.

8.   Let your body absorb what you have done.  This doesn’t even have to be after a big week.  This happens to me more and more-- means you are gaining fitness.

9.   Stay off the scale. (Yes in Build 2 and the build leading into a priority race, weight should start to be taken more into consideration.  Just be careful.)If you are eating correctly you are OK.

10. Pray.

11. Be grateful and thankful.  Contentment is a great excuse to watch a movie-not peer over the fence and see how green your neighbors grass is.

Having said all that I did wake up most times I found myself slipping this week.  This morning I had a solid result as I did a 2k test/race pace swim.  Tomorrow I have a race pace run simulation, so-the week is not over. It just stinks when you get in a slump man. Keep up the work you are doing-you know who you are.  Stay in the zone you should be in, sleep when you should, eat what you should, drink water, kiss them, run strong, practice form, dial in pace, pay attention…..

I better send this before I re-read it and hit delete.

That would have been number 12 on my list.

Thank you to all who have viewed and voted for me in my hopes of becoming one of the eight chosen Kona Inspired athletes.  I am excited at the possibility of racing at the Iron man World Championships.  Not only has it been a dream, but the bigger, and more focused reason, is to help shed light on the work that Living Water International is doing around the world.  I'm so amazed that I can be a part of it. If you need to learn more click on the link's below-

Living Water International-

Here is the Link to my short video if you would like to share or vote.

Kona Inspired-http://apps.facebook.com/konainspired/?x=us_facebookapp_142_4

I'm sure you can tell by my "tweets" and postings that I am excited about my new opportunity to work with RYU. This is a HUGE honor for me and as this relationship grows, I'll pass on to you what direction we are going. RYU knows what they are doing.  My intent is to be a functioning piece in this machine working hard to reflect who and what they stand for. The main topic for this post I want to relay--I have some really cool people supporting me, and I want to say thank you.  Yes, yes the products are awesome. But the people behind the concepts are what stand out for me.

Wearing my new RYU top during my runs has become  the norm.

Vuelta Wheels-I can say without a doubt Ron and his team have been nothing but amazing.  I received my wheels last week and if you are looking for solid tools to be on while you race or train-please, do yourself a favor and check them out.  During the Epic 5 last year the 50's were FLAWLESS.

Race wheels for this season.

Living Fuel-K.C. Craichy-I love you. I don't know what else to say-Living Fuel rules. 

AthletesLounge-Chris, Gary, and yes...even Scott, who I know I drive absolutely nuts with questions-Have been patient and kind to me.  Chris and Gary not only encourage me to continue to push-I know they are honest.  I need people in my life that will be honest with me no matter what.  The older I get the more I long for truth over comfort. This is them-This is the Athletes Lounge. Plus they have a KILLER store. I love you guys.

OK...as "cookie cutter" as that may appear, I assure you it is not. I know in my heart those people know I am sincere in my gratitude-that makes it easy to talk about them.

Talking about me on the other hand is awkward.  No, I don't say that with a false sense of humility either.  I am grateful for the gift's I have been blessed with-Attitude, Drive,    Fuel...whatever...I know what I have as an athlete.  I also know what I lack.  I've had a few inquiries as to "What" I am actually doing for training right now.  I'm hesitant to talk about this-again, not because of some big secret. At the same time, I have blogs I lean on and love reading--- what athletes are doing, gear they have, nutritional approaches.  Plus-I really don't want to turn this into an online diary of thoughts and quotes with no substance.

 So-I want to share a few highlights from my big volume week and if it sparks a few questions---fire away.  Again-this is no recipe.  Its training. It's the same thing...over, and over, and over, and over...I like what Bruce Lee said--

I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times....

I carved out 7 days for a "V-Block"/volume block.  I recently listened to a great podcast interview with one of my favorite athletes Gordo who talks about camps and training.  This would be a much better resource for you to use if you are seriously considering doing your own block.  Anyway-I had open time and wanted to get some volume on the body.   I'm not at the most opportune time for this in relation to my first race/Iron man this season-but, I had the time and thought Volume over Intensity right now would benefit me. Have a "rest and test" week and then build/peak into IM Texas. I'll be set... 

 here are a few highlights-

*22,000 meters of swimming.  Mostly focusing on form and economy. Did some race pace stuff, but overall wanted to see how I respond to big swims in the AM followed by afternoon sessions that were a little taxing. Did a 6k, few 5k's and mixed it up w/ the rest.  Played it smart and consistent. It's important to take note of the "retrograde" fatigue associated w/ swimming.  Pay attention on the days you do big swims--- when do you "feel it".  Is it right away? A few hours into the day?  I find the fitter I get-- the later in the day I feel the results of the swim sessions.  This effort related response could help you understand things hours into a race and adjust accordingly. 

*13+ Hrs. of biking.  Not a lot in the grand scheme-but had a good amount of indoor focused trainer rides.  Weather was not cooperating.  I was able to get a 5+ outdoor ride in too.

*8 Hrs. of running. Started and ended the 7 days w/ a 2+ hr. run. Most runs were slow and easy-only one I applied real effort was the last workout of the week. 17 mile race pace run. Felt solid and encouraging, had good results and data.

Total hours=27+

Those are some of the details of my volume week.  Key points--

*85% done Z1/2. I was concerned about going "backwards" at first.  But some respond to Volume, some Intensity.  Both are needed at the right times throughout a year-but, this week along with my Death Valley Camp was a good mix of both.

*Keep in mind the “stress" build of life.  We talked about this as a family before I started.  I had a block off work-My family had school=minimal impact was made.  By the time Rhonda and the kids walked through the door-Dinner was waiting for them, I was done with my day. WE all made a few sacrifices--but, I had support and encouragement. Plus-I made sure it was worth it for them.  If this is a plan you decide to implement-even if it’s a 3, or 4 day "V-Block" stick to it. Get UP early.

If you are interested in setting up a session or two like this.  Get in touch with me-we can talk/skype...whatever and figure it out.

Most people can handle an increase in what they are currently doing if base is set and recovery is followed.

I could lament on and on here..but you get the idea.  Be smart...and check out that podcast I listed above.

I hope that answered a few questions.  I had one other dealing with the equipment I’m using.  I’ll get to that –I promise. 

I'll end with my recovery day...

My son Ian and I at our first NBA game.  He said it was the best day of his life.  Not the game...having nine hours of me all to himself.

 Rhonda, Evelyn, and Ian...you are my greatest sponsors.  Without you...I am nothing.  I thank Jesus for you every second of my  life.