From Physical Performance

Unarmed Self-Defense Training

Last weekend I attended an Unarmed Self Defense workshop, conducted by Insights Training. The last time I hit anyone was in tae kwon do class when I was 10 years old. I figured it would be a good idea to learn how to hit and defend myself at a basic level. I also heard great …

Read more

Geoff Roes’ 2012 Iditorad Trail Victory – a lesson in endurance potential

Geoff Roes – an elite American ultra-marathon runner – won an incredible race in the rugged Alaskan outback last week. Though, instead of saying he ‘won,’ it would be better to say he ‘survived the fastest.’ The 350 mile foot-race took a full week to complete in absolutely insane conditions. He pulled all his own …

Read more

How to Wake Up Early

Go to bed early. Really. Try it. It works!

Read more

Improve Your Recovery to Get Stronger

Growth happens when you rest, not when you are training. If you just train constantly with little rest you will slow down, weaken and eventually get injured. Rest is the key. Many athletes (like me!) spend a ton of money on gadgets like heart rate monitors, power meters, GPS devices and fancy training programs, but …

Read more

Talent vs. Skill

Talent is something that is innate. You are born with it and if lucky enough to notice and nurture it during your formative years, can achieve some level of success. Skill, on the other hand, is developed through practice. Practice that can take result in massive capacity for achievement, as a result of months or …

Read more

The Tour de France!

I’m a huge fan of the TDF. There is nothing more incredible than watching the world’s longest endurance event. Any single stage would be epic enough but racing for three weeks like that through the heat and mountains is crazy and so fun to watch. Since I don’t own a TV, for the past three …

Read more

Ironman CDA: Done!

It’s done! I really had to dig deep this time. The swim went well and I didn’t push too hard given the length of the day ahead. With almost 2,500 athletes in the water it was VERY aggressive and I was getting punched, kicked and dunked every few minutes. I came out of the water …

Read more

Ironman CDA: One Day to Go!

Today featured a morning “race rehearsal” swim (10mins) / bike (15 mins) / run (10 mins) followed by copious amounts of sitting around and not doing much. At an Ironman race, you also drop off all your gear the day before the race, including your bike and both transition bags with bike/run gear. I did …

Read more

Ironman Coeur d’Alene Race Plan

If you are not a tri-geek like me…you might not want to bother reading any more of this post Here is my detailed race plan for Ironman CDA. It helps to write things down, even if in these types of races NOTHING seems to go as planned! The act of writing at least gives the …

Read more

Lake Meridan 2.4 Mile Swim Race 2011

Last night I hit up the Friday Night Swim Race at Lake Meridian. It was a great event. Pretty low-key with a nice BBQ after (just like Hagg Lake, swimmers know how to do it right). This event was fun since about a dozen VO2 Multisport athletes (my team) also raced, with many of doing …

Read more

Hagg Lake Open Water Swim 2011 Race Report

Yesterday, I played hooky from the World Domination Summit to visit Hagg Lake for an open water swim race. The place was awesome. It’s a big lake in the middle of pretty epic farm country and rolling hills less than 1 hour west of Portland. The roads near the lake are smooth, with big shoulders …

Read more

Dealing with Setbacks: Part II

This past weekend was not a good one for my knee. After encountering a strange injury a few weeks ago, I took it really easy for two weeks. I swam and didn’t run or ride my bike. Elliptical machine, as boring as it is, didn’t cause pain so I hit that quite a bit. Last …

Read more

Dealing With Setbacks

I’m dropping out of Ironman Coeur D Alene. It’s a really tough thing to say and harder to write out. Many months of training are already in the bank. However, after attempting to ride and run over the past few days, my knee pain has returned in full force. Walking is painful, biking is uncomfortable …

Read more

Adaptation

The best laid plans can and often do go astray, but that doesn’t mean goals need to be thrown out the window. I’ve been dealing with a few aches and pains. Plantar Fascia issues that have kept my running mileage terribly low (almost non-existent) since Copper Canyon, and recently a knee strain that has kept …

Read more

Momentum

We learn in learn in high school physics that it is easier to maintain momentum than it is to  re-capture it once lost. In life, the longer you follow a new routine (e.g. dietary, waking up early, exercising more, etc.) the better chance it has at sticking (40 days is a magic number). Likewise, in …

Read more

Boston Marathon 2011

Perhaps one day I’ll have the speed and luck to qualify and compete in the Boston Marathon. Today there were epic performances. A new world-best time and American-best time. It’s only a matter of time before we see a sub 2-hour marathon. The pace is crazy fast. The men are running sub 4:45 miles continuously …

Read more

How to Run 50 Miles: Part III – Muscular Strength

Read Part I and Part II first. The second principle I mentioned in my first post is that aerobic fitness is rarely the limiter of speed. Again, I’m not a scientist but just stating what I learn through my own experience. If you happen to know of scientific evidence for anything I’m talking about (refuting …

Read more

How to Run 50 Miles: Part II – Beyond Pure Fitness

Read Part I Here. I’m going to expand on the first principle I stated in Part I, that I think the outcome for endurance events are more driven by factors beyond raw fitness than of fitness itself. Nutrition, mental focus, pacing, gear and other factors are just as (if not more important) than how high …

Read more

How to Run 50 Miles: Part I

I’ve never ran 50 miles in one go before, but will at the Copper Canyon Ultra a little over a month from now. The approach I’ve taken to building up to this race is very unconventional. Most running programs are linear in nature. With base miles building and long runs (bi-weekly) building up to a …

Read more

2011 Race Calendar

This year I am getting back in racing. It’s been a number of years (since 2003 in fact!) since I’ve trained with any kind of regularity and raced while caring about place/time. It’s motivating to have clear goals again, and I’m looking forward to learning from many years of mistakes (I guess we call that …

Read more