Racing to Breakout of a Rut

I'd been struggling.  You may be thinking "whoah - you're a coach, how can you be struggling?"  It's true.  Coaches are people too.

I've been making some changes to my running stride - changes that will make me a better, injury free runner in the long run.  In the short term every run is a mental battle which becomes a physical battle.  If you've worked on changing your running stride you know what I mean.  If you haven't but have worked to change your swim stroke it's the same lost feeling only drier.

Thinking about an activity - mentally trying to engage your lower core and glutes actually raises your heartrate - with no increase in pace.  Thus each training run is more work than you think it should be.  That's where I've been for the past couple of weeks.

Last Saturday I ran in the Team Ortho Get Lucky 7k.  I was running it with TFI athlete HK.  She's generally a little faster than me and with the way I've been running lately she's much faster.  Great - an opportunity to embarrass myself in front of an athlete I'm coaching.

She (like all of us) tends to go out a little too fast.  We discussed running together for the first 2 miles so I could hold her back a bit (or a lot).  Then she could cut the strings and fly.

Nearing the end of the 7k (photo courtesy of Steve Stenzel)

At the start we seeded ourselves based upon our estimate pace and soon we were off.   Racing I didn't think about my stride, I just ran.  The first mile went by and we were ahead of the pace we discussed, but not by much.   I thought if I could hold that pace for the whole race I'd be happy.  The 2nd mile went by - same thing.  The 3rd mile was faster and at the 5k point, still running with HK, we cranked it up.  She outkicked me at the finish - "Go Girl!"

We built our pace through the whole race and passed over 2000 people (which is a fun way to run a race).

I ended up running 2 minutes faster than last year.  A time I thought I had no chance of repeating much less beating. 

All this work on my stride is paying off and it's refreshing to find that out.

The Benefits of A Training Partner

Coach Rich and Rob at Chisago Lakes 2010 - a MUCH warmer day!

Friday was the last day of my training week.  I was feeling pretty beat up from a new cross-training endeavor (racquetball).  It was C-O-L-D.  Around 3 degrees with a brisk 10-15 mile an hour wind out of the north.

Earlier that week Rob and I had set up our usual Friday morning, kids are on the bus, meet up and run.  I hadn't really paid attention to the weather until Friday.

No turning back now, I told Rob I'd meet him so that's what I did.  I grabbed extra layers, spread on some Warm Skin (a product I got some free samples of ), loaded up the dog and off we went.

The first mile absolutely sucked.  Into the wind.  Hands turned to blocks of ice.  Neither of us were talking much (that usually doesn't happen until the end of a run).  Finally we turned away from the wind.  Hands warmed up.  Conversation, well, it didn't exactly flow, we're still guys.  But there was some conversation.  The miles went by.  Challenges were made.  "Top of the hill before we turn around."

We finished the run, exhilarated by our time in the frigid air.

Would I have headed outside Friday morning and done that run on my own?  I like to think I'm a disciplined trainer, a 2x Ironman finisher blah, blah, blah.  I don't like running when the wind chill is in the negatives.  I probably would have grabbed my ipod and headed to the gym.

I probably would not have gone as far and I definitely wouldn't have enjoyed it so much.  Training partners (and coaches) can help us keep the commitments we've made to ourselves and make it fun along the way.

A Workout Ate My Marriage?

This morning on mytalk107.1 fm in the Twin Cities, Ian and Marjorie were talking about an article that had appeared in the Wall Street Journal entitled "A Workout Ate My Marriage" (You can torture me and I will swear up and down that that station was on only because my kids enjoy the Happy Boy joke segment)

Here's the full article:

A Workout Ate My Marriage

Basically the article offers some anecdotal evidence of extreme endurance training causing marital discord.  One counselor even referred to "divorce by triathlon"

The radio hosts talked up the addictive nature of working out and triathlon in particular.  Portraying the tri widow left behind with kids and the cleaning.  The one line of the article that got no mention was as follows:

The effect of extreme exercise on divorce rates isn't clear. Even if research showed a higher rate of discord in homes where just one spouse is an endurance athlete, exercise could be a consequence, rather than a cause.

Now I'm not going to argue that the time demands of triathlon and "extreme endurance" doesn't ever put stress on marriages.   I think it's probably even harder when only one spouse is engaging in an active lifestyle.

Balance is really the key.  Most of my athletes use triathlon and training as part of a healthy lifestyle.  They race to keep them motivated to stay in shape and because they enjoy it.  Like me, a lot of them choose to make it part of their family lifestyle.

I think you could plug hunting, fishing, golf, tennis, car racing, hockey, or even coin/stamp collecting into the article and find anecdotes where one spouse's hobby has created strain in the marriage.

Participation in endurance events in general and triathlon in particular is skyrocketing.  At the same time our nation is getting more and more obese.  It seems to me that rather than looking for problems associated with exercise we should be figuring out how to get the other spouse off the couch.

I contend that triathlon can strengthen a marriage.  I know I'm happier and a better husband than I was 40 pounds ago before I started exercising.  I certainly appreciate the support I've received from my wife and kids.

Has your need to train strained your marriage?  Have you struggled to balance work, family and hobby?  One solution might be to train more efficiently. (WARNING - self serving plug to follow)  At TFI we can help you get the most out of your training time, so you can get back to your loved ones.

Don't forget to thank the ones who allow you to pursue your passions!

Winter Cycling Fitness

I came across a really good article setting forth the pros and cons of the various techniques for developing/maintaining cycling fitness during the winter.  Here's the link:

Winter Cycling

There are 3 basic options:

1. Spin Classes
2. Indoor Trainer
3. Ride Outside

The author was from Texas so her recommendation to "suck it up buttercup" and ride outside is a little more practical there than here on the frozen tundra.  While I do see people riding even when it's below zero and the latest Alberta Clipper  has laid down 2 inches of greasy snow, that's not me.  I suspect that's not you either.

My bike, our bedroom, can you say supportive spouse?

That really leaves 2 options - spin classes and indoor trainers.  The indoor trainer is clearly the best option with one caveat.  It's boring and you're more likely to cut a workout short or skip it all together.

Assuming you actually get on the trainer and complete the workout it is the best option.  You are on your bike which means you are working the muscles in the precise position they will be in on race day.  You're also practicing staying in the aero position.  If you're racing Half Iron or longer I recommend wearing your helmet for long rides on the trainer.  Yes, you look like a dork but you've got to get your neck muscles used to the added weight or you will really suffer on your first outdoor long rides.

I typically recommend a mix of trainer rides and spin classes.  While most spin classes are less than ideal, the social interaction and thumping music break up the monotony of riding the trainer on your own.

Winter Hill Workouts (Indoors)

If your reaction to the last article was - no way, I'm not putting on all the layers and drilling screws into my shoes, this article may be more your style.

Just because you've taken your training indoors doesn't mean you are stuck pounding out hour after hour on the treadmill at a slow pace.  Those workouts will help you maintain aerobic endurance and help your body burn fat as fuel, but they will grind down your enthusiasm.

One of the ways we change things up at TFI is to include some indoor hill work.  They're challenging but a heck of a lot safer than slipping and sliding down the ice covered sidewalk on your favorite hill.

Warm up with some speed walking and jogging.  Crank up the incline and pick up the pace to your 10k pace and go for 1 minute.  Walk for 2 minutes and repeat 4-10 times.

This will help you build strength and prepare you for the speedwork to come in the spring.

One tip (and the inspiration for this post) - Do not, I repeat, DO NOT grab onto to the top of the treadmill display or grab bars and hold yourself up.  Unless you're working your back muscles to prepare for waterski season, I can't for the life of me understand what this accomplishes.  When was the last time you saw a tow rope on the run course?

Lean into the hill, shorten your stride and use those arms to power your way through the interval (or to the top if you're outside).

Winter . . . bah!

Clearly I've been putting off this writing this article.  A generally warm fall helped me in this regard and them bam! Winter is here (and has been for a few weeks).

Couple cold weather, slippery paths, darkness and no race looming and you may just decide to skip that run.  I'm here to say don't do it!

Dressing for cold weather is a matter of layers and personal taste.  This article will help you prepare for those snowy/icy slippery paths or roads.

I offer suggestions for 3 different levels of slipperyness and snow cover.  If the paths are generally clear  or have a thin layer of snow but you may encounter an occasional visible slick spot I suggest running in a pair of shoes designed for trail running.  These shoes often have a deeper tread and some measure of water resistance which helps keep toes dry and warm.  The deeper tread provides better grip in loose snow than your typical road shoes.

The solution for the next level is a little screwy (sorry but sometimes I can't resist a pun, good or otherwise)

A few 1/4" or 3/8" provide great traction on hardpack or the spots that have melted and frozen again.  I find those refrozen areas to be the most treacherous.  I thought this solution was a bit out there but have used it with success.  It seems to have gone mainstream as there's an article in the January 2011 issue of Triathlete magazine - "Snow Chains for Your Running Shoes" by Aaron Hersh which suggests it.

The 3rd level is for complete ice with or without some snow cover.  It's a commercial solution and will cost you about $30.

I use the Yaktrax Pro and have been pretty happy with them.  I've found that they grip ice really well (even if it's hidden by a thin layer of snow).  They don't help much if there's 4 or more inches of snow on the ground (although they're still better in that situation than the screws or nothing).  When there's that much snow skis or snowshoes may be your best bet.  They won't hold up to a lot of running on bare pavement so some people complain about their durability.  I'm on my 2nd or 3rd winter with mine.  No, I'm not a paid shill for Yaktrax either, just a customer.

Get the right gear and you've lost half of your excuses.  Now to work on the other half . . . Get out there!

TFI Athlete 5k PR

Anne P., known as the Doc here at TFI, ran a PR at Women Run the Cities last weekend.  Her time of 27:47 smashed her previous best by nearly 2 minutes.  She was most proud of the fact that her min/mi pace started with an 8 for the first time ever (8:57).

The Doc is quickly becoming a triple threat as her swim and run continue to improve to match her formidable bike.  Not only that, but she encourages friends, patients and coworkers to "tri" a healthier active lifestyle.

She's looking to run her first 10k in November.  After that who knows.

Congrats Anne, your hard work is paying off for you and those around you.