Just posted my race calendar for 2012 on the right hand side of the site —>
6/15 2.4mi Friday Night Swim Race : This race is just a tune-up and a motivating force to get me in the pool during the spring. I’d like to swim 1:10 or so for 2.4 miles, which will be faster than my time last year.
6/23 Pacific Crest Half-Ironman : I’ll be racing at a pace above my Ironman race pace, and testing out all the planned nutrition and gear I plan to use during Ironman Canada. My goal is to beat my time (5 hrs 9 mins) from 2002 when I did this race (and IM Canada) in the same year. I was a much faster runner and swimmer then but I am a faster cyclist now (and generally more experienced racer) so I have a shot at achieving the goal.
7/26: RAMROD (152mi Bike) : OK, this isn’t a race, but it’s something I’ve always wanted to do, and after volunteering last year I’ve guaranteed myself a spot. The 152 mile bike route circles Mt. Rainer and features 10,000 feet of climbing and some of the most beautiful scenery the world has to offer. My goal for this is to finish, and eat a TON of pizza afterwards.
8/17 2.4mi Friday Night Swim Race : My only goal for this race is to swim faster than my time in June and do a great job drafting off others. Targeting a sub 1:10 swim.
8/26 Ironman Canada : This is my “A” race for the year, my big goal. 10 years I raced here in 12 hours 09 minutes, and my goal is to beat that time and go under 12 hours. Back then…I was a much faster swimmer/runner…but poor fueling strategy left me crippled during the last half of the run. This time around, with proper pacing and fueling I have a good shot at going sub 12.
In the fall I will do at least one more triathlon and then transition to running races. Depending on how healthy I feel, I’d like to do a 50K in October/November and give The North Face Endurance Challenge 50 Miler a go.
Me finishing Ironman Canada in 2002, age 22.
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 gear in a sled behind him, often breaking trail through fresh snowfall and dragging himself up and over hills. It is worth reading his race report. To me it was a good reminder of what we are really capable of as humans from an endurance perspective.
Check out his race report at iRunFar.com.
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 in the end you will improve just as much by optimizing your rest and recovery as you will from optimizing your workouts. Good coaches focus on this – which is partly why I think the best money you can spend to improve your performance in a sport is on a coach.
How to optimize your rest?
- Get quality sleep in a dark room with no noise
- Take ice baths after exercising
- Alternate warm and cool showers in the morning to flush stale fluid from your muscles
- Use a foam roller and do self-massage
- Take in high quality nutrition immediately after finishing workouts (200-400 calories with a blend of sugar and protein – I like a dozen raw almonds and 4-5 dates with some water, or a smoothie made with Vega and fruit)
- Give your nervous system a rest by not watching too much TV or using the computer a ton
- Stay off your feet when don’t need to be on them
- Cut back on stimulants like caffeine and sugar, especially in the evening
- Learn yoga, develop a home practice and do it regularly (focus on your known tight/bound muscles)
- SLEEP!!!! Go to bed early and wake up early!
How do you optimize your rest and recovery?
A view of Copper Lake, taken during a long day hike a few weeks ago near Snohomish, WA on the West Fork trail.
I just finished my first track workout in 8 years. I owe it to a friend for motivating me to go. We did 3 x 1 mile repeats at a pace far too fast than I should have been running – with a 1/2 mile jog between each.
I survived the workout and now feel good having done it. I’ll be back next week.
There is no way I ever would have done this workout at this pace on my own. Having 30-40 other runners suffering with me was a massive motivating force. Peer pressure isn’t always a bad thing.