Hey every one. I have two entries to the Colorado Marathon. http://thecoloradomarathon.com/ Recently I have been made aware of a great cause supported by our fellow triathlete Alex Gonzalez. @alexgonzalezMI. Kali’s Cure! http://kaliscure.org/index.html

So in an effort to support Kali and Alex in this great cause. I am going to raffle off these two entries. However, I am going to sweeten the package a little. The 2 winners will receive a race entry. One on One training and nutrition coaching from yours truly for the race, and two nights lodging in Fort Collins, Colorado. In addition the two winners will be required to raise a minimum of $1000.00 dollars through donations or pledges for Kali’s cure.

Each raffle ticket will be $10.00 and the proceeds will go to Kali’s Cure as well. I will set up a raffle button on my site www.prsfit.com or you can send checks to Personal Best Fitness 3950 Manahattan Avenue, J1 Fort Collins Colorado. raffle drawing will be held January 2, 2010.

Be Healthy, Train Smart, Have Fun

Jeff

Nutrition, Core, Strength winter training

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Ironman Florida – November 7th, 2009 Panama City Beach, FL, USA

Race Totals: 9:35:13
Swim: 1:04:05
Bike: 4:45:10 (23.6 mph avg)
Run: 3:33:44 (8:09 per mile avg)
16th M30-34
Complete race results posted here.

Panama City Beach set the stage for what I wanted to be a standout performance.  Everything to have a fun fast race was in place.  A rough ocean swim, mostly flat bike course, followed by a run course that was full of spectators to cheer you on.  My training was a question mark however.  IM Louisville was only 10 weeks previous and the weather had gone downhill in Michigan making it tough to do any 6-7 hour long brick workouts.  Most of my long bike rides were done on a trainer and were shortened so my overall fitness wasn’t as good going into the race as it was in Louisville.  Nevertheless, Ironman is more mental than it is physical so I still felt prepared and confident going into the race.

Pre-Race Breakfast:
My usual pre race nutrition for any race of any distance has always been the same but since becoming a member of Team First Endurance I have changed things up a bit

• 4:00am: 2 Scoops of Prototype First Endurance EFS, 1 Scoop CarboPro, 1/2 Scoop First Endurance Pre Race, 1 EFS Bar.  From that point on I just sipped on water until the swim start

Swim (3.8km / 2.4mi):
The swim at IM Florida is a mass start ocean swim in the Gulf of Mexico.  This is the first time for me doing both a mass start with 2500 athletes and doing an ocean swim.  I had swam the day previous doing a lap of the course and noticed a lot of jelly fish and some quite large swells at the turn buoys.  On race morning the water had actually gotten a bit rougher.  The surf coming in toward shore was larger as the winds had picked up.  When the cannon went off it everyone went crazy.  The water became a total washing machine as everyone raced into the ocean.  Getting out to the first buoy was pretty tough with all the athletes and surf.  There were jellyfish in the water too but they were probably pretty scared with all the swimmers so they stayed pretty deep.  Everything was pretty good till the first turn buoy.  When I made the left the swells seemed much larger and now the sun was in my eyes.  I was trying to ride the swells and do my sighting to the next buoy as I was coming up over the top of swell.  Made the next left and headed back toward shore at the end of my first lap.  Now Florida is a 2 lap course and you get out of the water after the first lap and go out diagonally to the first buoy.  This really slowed everyone down.  Just about everyone’s second lap is 3 minutes slower than their first because of this.  You had to run down this line they had put in the water but it wasn’t deep enough to dolphin unless there was a swell coming and wasn’t shallow enough to run so it was just a pain.  The 2^nd lap had much less congestion than the first and overall I feel I swam it faster although thanks to the way it starts my time doesn’t reflect that.  I did manage to punch a jelly fish on the second lap which felt really strange but luckily I didn’t get bit.

Swim Total: 1:04:05

After the swim they had the strippers there and they had some trouble getting my wetsuit off.  I appreciate the help but I could have done it faster myself.  The transition for this race literally ran through my hotel and into the convention center. I was a little upset that I had to put my helmet and shoes into my T1 bag as I like to leave that stuff at my bike but for this event they didn’t allow shoes clipped into the pedals.  Basically a non event transition, grabbed my 3 flasks of Liquishot and M&M’s container of Suceed Caps and took off.

T1 Time: 5:34

Bike (180km / 112mi):
Onto the bike I started with a bottle of 2 Scoops First Endurance EFS Prototype, ½ Scoop First Endurance Pre Race, 1 Scoop Carbo Pro.  Also I downed half of a EFS Liquishot flask immediately following the beginning of the bike.  For the remainder of the bike my nutrition plan was to drink half a flask of Liquishot every hour and drink Gatorade and water as needed.  I really didn’t keep count of the bottles I drank but probably around 3 Gatorade and 2 water.

The first 10 miles of the bike were very windy but the wind was coming from the south so I just leaned into and put the hammer down on the flat course.  I was averaging about 25-26 mph till I came to the first and only hill on the course which is a freeway over pass.  Continued on course averaging around 25-26 mph.  I was through the first 40k in about 57 minutes.  After the first 40k I looked back and could see the draft pack coming.  I thought that I could hold them off but the course became windy and my speed slowed to about 22 mph.  They got closer and there wasn’t much that I could do.  Eventually I was caught and was forced with the decision to either ride with them or slow down to 15 mph.  I decided the best for me and my Kona chances were to ride with them and keep it as legal as possible which was tough to do with 40-50 riders in a group and nowhere to go.  Every time a draft marshal would show up, everyone would hit the brakes.  I tried about 5 or 6 times to make a breakaway off the front but then the draft marshal would leave and the pack would speed up and catch me again.  I didn’t want to blow up knowing I still had a marathon to run after this ride so I just did my best to stay legal and safe throughout the remainder of the ride.  It was a very dangerous ride as well with 3 major injury crashes during the course of the ride all happening right in front of me and I was pretty upset with the fact that my safety was in jeopardy due to these idiots around me.  I almost had to run someone’s bike over during one of the crashes.  I could go on about the stupid things in the pack but I won’t.

At one point the pack slowed as I was drinking Liquishot and head referee Jimmy R snuck up behind me on a motor bike.  I guess I was drinking for more than 20 seconds because I got pinged for drafting and had to serve a 4 minute penalty.  I tried to explain everything to him but he was so upset by the drafting he wasn’t interested in talking to me.  In total  there were 200 drafting penalties given that day and 21 DQ’s for people not showing up to serve them.

At about mile 90 I went to reach for my Suceed Caps and didn’t realize the container was opened.  I ended up spilling every single capsule I had on to the course and I did it right in front of a marshal.  I was cussing like a sailor and the marshal must have seen my frustration because they didn’t give me a littering penalty.

Eventually we came up to the freeway bridge about 12 miles from the finish.  With receiving the penalty and losing my caps I was so upset I decided I was done with pack and figured I could drop everyone on the climb and that’s what I did.  Everyone slowed going up the hill and the pack broke.  I stood up, downshifted and redlined myself off the front, down the hill, and continued to hammer to keep my distance into the finish.  I had to serve my 4 minute penalty before I could go into transition.

Bike Nutrition:

• 24oz of 2 scoops First Endurance EFS, ½ scoop Pre Race, and 1 scoop CarboPro
• 3 bottles of on course Gatorade Endurance
• 2 bottles of water (I don’t know the oz in them)
• 3 flasks of EFS Liquishot
• 2 Suceed Capsules

Bike Total: 4:45:10 (23.6 mph)

T2: 6:40

Run (42.2km / 26.2mi):
Going into the run I felt quite confident about my speed.  The few long runs I had done were done a pretty good pace and I thought I was capable of a sub 3:20 split.  My only question mark was my overall fitness but I thought I could mentally push myself through that.  Obviously still quite upset from the bike ride I went out in rage.  I don’t feel I went too hard but I was upset and ready to push.  Within the first few miles I began cramping.  Usually at this point I would take in salt capsules but I didn’t have any since I dropped them on the bike.  Next time they will be in T2 bag as well.  Also by the nature of the bike split I had, there weren’t too many other people on the course to ask if they had any salt and 1 ounce of Gatorade at an aid station isn’t even close to one salt pill.  I had a small Fuel Belt bottle of concentrated EFS in one hand and a flask of Liquishot in the other.  I was hoping between that my special needs of the same thing I would have enough salt.  During the run I had to walk quite a few times and even had to use the bathroom once.  I also had to stop completely for a couple of minutes to stretch out a cramping left quad.  I was pretty frustrated because my fitness actually seemed to be ok and when I was running I was doing a high 6 to low 7 minute pace but with the cramping I was having I wasn’t able to even run 3 miles without stopping.  I continued to eat Liquishot and drink Cola, Gatorade, and stretch out the EFS I had in the run bottles.  Coming around to the finish I wanted to start celebrating but my calf muscles had other plans.  I almost locked up just before the finish chute, which would have been terrible.  I made it across the line with a 4 minute run PR so I was still pretty happy but things could have been really good if I would have had the salt pills.

Run Nutrition (very rough estimate):

• 2 8 oz Run bottles of First Endurance EFS Prototype
• 2 Flasks EFS Liquishot
• Various amounts of Water, Gatorade, and Cola

Run Time: 3:33:44 (8:09 per mile)
Finish Time: 9:35:13 – 16th Male 30-34

Overall I am very pleased with my performance at Ironman Florida.  Sure there’s a lot of shoulda coulda woulda’s but this Ironman so you have to deal with what you got and I am happy with how I dealt with everything on the day.

A huge thank you to my wife for supporting me at another one of these endeavors, your support means the world to me.  Also thank you to Jeff Kline for the training assistance you have provided me for the last couple months.  It really helped out getting me through post IM Louisville and rebuilding for Florida, Brian at PBN for all the nutritional product guidance and, First Endurance for the support of the best nutritional products on the market.

Sure I didn’t get the Kona slot but there is always another race, in this case IMLP 2010!!!

What really is the purpose of the training log? Is it something you fill out to show your friends the kind of workouts you are doing? Is it something you share with other runners or triathletes as a social tool. Is it a tool for measuring your progress?

The answer is yes to all of the above. I have never in my entire career met an athlete that was serious about their goals that didn’t keep a training log. I have rarely met the athlete that has succeeded at any level, that didn’t keep a training log. Why so important you ask?

The log allows you to revisit workouts you have done in the past that are similar to current workouts so you can measure your progress. Ex.  On 8/15 I did tempo workout ran, 45 minutes in zone 4, 6.8 miles with 1 mile warmup and cool down. Now I can compare that same workout 2 months later to see if I have improved or not, plus my notes will include how I felt during and after the run and any other variable I think is important. This people, is valuable stuff you need to know if you really want to get better.

I have logs that date back 5 years. I only put them away when I change age groups. Runners and triathletes achieve goals through hard work and dedication. Lets face it, what we do for fun, to most people seems crazy. When I’m dragging my sorry butt to the pool at 4:30AM, or running 3 hours on a Sunday morning at 6, the rest of the world is 1) sleeping 2)thinking I’m a little whacky. So obviously I’m doing it for a purpose. As I can only assume most of you are.

Do you want to finish a marathon? Do you want to finish a triathlon? Do you want to set PR’s? Then you should be tracking your workouts by keeping a log. Moving forward is about learning from where you’ve been!

Be Healthy, Train Smart, Have Fun!

The Coach

Recently someone asked me about off season training for endurance athletes. Some of our sports “gurus” say there is no off season for the endurance athlete. I say BUNK!

If you are done racing for the year now is the time to put aside all of the pressures associated with training. Does that mean not training? NO! It means simply putting away the strain of getting up at 4AM to swim, or getting to the track for speed workouts and making plans for the power ride. Now is the time to rest and rebuild your system. When I say system I mean your entire system. Training and racing has taken a toll on your body and life.

Any experienced coach will tell you that one of the keys to long term success in the sport is to be consistent with your weekly run volume. Consistent running builds the small muscles, tendons, and ligaments in the lower leg and ultimately enables you to increase volume and intensity in the future. In the off season cut down on the frequency of your runs. Instead of a 5 day week make it 3-4. Get to the track every now and then but just as a reminder to your body how to run fast. And of course do a long run of about 2 hours every other week.

Work on your cycling technique. Cold, snow and rain mean more time indoors on a trainer. This offers an excellent opportunity for isolated leg and spinning drills. It’s also a good time to get some quality swim instruction and spend a few sessions a week in the pool working on drills and improving your stroke, rather than trying to improve your swim fitness.

Do some strength training. Rebuild the muscles you have broken down during the racing season. Most importantly revitalize your mind and body by resting. Spend more quality time with the family or loved ones. Give yourself a well deserved mental and emotional break from training pressures. Combining off season easy workouts, relieveing yourself of training pressures and having some fun will get you fired up and ready to go when the new season begins.

Be Healthy, Train Smart, Have Fun

The Coach

coach@prsfit.com

I have been hearing, viewing and listening to a lot of stuff  lately about chi running positions. So being a coach that takes pride in learning about new techniques and training science’s I did a little investigating. I watched a few online videos, looked up chi running on Google and smiled and smiled and smiled.

The closet applicable definition I could find for chi is: aqi: the circulating life energy that in Chinese philosophy is thought to be inherent in all things; I really dig that definition by the way. Because I truly believe there is a special life energy in running. In all fitness activities for that matter. So again another big smile. If these chi video people are using the life energy found in running as a motivational tool to get more people out there working on a healthier, happier lifestyle, “Hats off to them.”

However, I’m not so sure that’s the case. Just yesterday I had 2 phone calls, a direct message tweet and saw two other tweets addressed to conferences and videos about chi running “positions.” Hence my investigation. What I discovered was people telling runners to run with proper running form. The same proper running form that has been around for 40 years! Is that bad, heavens no!

I started running cross country in late 60’s. The first thing my coach taught me was proper body position, relaxed breathing, stride length and foot plant. Does this sound familiar to chi followers? When I get a new local client the first thing I do is run with them to make sure they are running with good form. When I start working with an online client I am always talking to them about running tall and quiet, relaxed shoulders and hands, stride length and plant. Heck, if you buy one of my training plans every week I have notes in the coaches comments about form. 

Good form and technique will always benefit you in training and racing. So, no matter what you call it; Run Tall, Run Loose, so You’re not the Caboose.

Be Healthy, Train Smart, Have Fun

coach@prsfit.com

Recently, I was asked how I stay motivated to run. I had to really think about it, because running is something that comes naturally to me; I don’t have to think about it; it’s just something I naturally do as part of my day. I don’t feel right when I’m not running. It’s just something I feel compelled to do.  

I sometimes wonder if I’m motivated by what I see in the mirror. Or am I spurred on by other runners, who can run longer or faster? Perhaps I just truly enjoy the feeling I get when I’m running. Ultimately, I think that I’m motivated by what’s important to me and what I get out of running. Each and every person needs to find out what motivates them as individuals and decide what running means to them.  

I’m driven by my passion for running and a strong belief in the ability of the underdog to triumph in the most unlikely of situations. This conviction is something that has sustained me through the years. I found out a long time ago that running was something that I could do that was just for me; when I lose, it’s my loss, and when I finish, I finish not only for myself, but also for those who never thought I could do it.  

I hit the road at 5 am so that I can see the sun rise and hear the rest of the world wake up. I run so that my children can see me get off the couch and make a difference. For the past 3 years I’ve been an assistant coach for our local running group, Portland Fit. I enjoy helping out with the ‘red group,’ which mainly consists of new runners.  Every year, the new and returning recruits show up with the expectation of running their first marathon. Their backgrounds are diverse: Some are returning to complete what they did not finish the year before, while others haven’t even run a mile before. Whatever their reason for participating in the group, these runners continually motivate me with their enthusiasm and excitement for what lies ahead in their marathon training.  

I’m also motivated by all my new friends on Twitter and Daillymile.  When I have a bad day, they are there to encourage and remind me that there is always another run waiting for me. However, social media could disappear tomorrow, and I would still run. Really, in the end, I am my own motivation.  

-SoloRunner 

coach@prsfit.com

I spent a very short part of my weekend watching one of the latest get fit in 10 minutes exercise routines. As I was watching some thoughts came to my head. First is; kind of funny, I know I need to get in shape so I spend $90 on an exercise video. However, I only want to invest about 10 minutes of my time to do it. Next; Has our society become so uninterested in our health that we spend hours twittering, doing face book stuff, yet only willing to spend 10 minutes a day on our health. And lastly is; How many people really believe you can get into shape just exercising 10 minutes a day.

Here’s the skinny! (yes I said skinny) You can’t do it in 10 minutes! You can’t , You can’t, You can’t! Now that may seem like a little rant and I’m glad ,because it is. You can’t!

Folks burning body fat is not easy! Especially if you are new to fitness. For you to strengthen and shape your body you have to find ways to burn fat. No if ands or buts. In order to do that you have to make a lifestyle change. How much change depends on your current fitness levels and your goals. If your not ready to do that, save your 90 bucks, because 10 minutes a day won’t work.

The pure scientific physiology of it is; Your body burns more fat the longer you exercise. Undisputable medical evidence. The first way to burn fat is change your diet. You don’t have to go crazy, make small changes in the beginning. Replace, starchy foods with fruits and vegetables, and white bread with whole grain or wheat bread. Small doable stuff.

Next, drink more. Water and citrus juices. Stay away from soda and fruity drinks. Water actually keeps fat from sticking to the body which means less fat storage. Vitamin C helps your body heal and aids in burning cholesterol, natural fruit juices high in vitamin C can improve your health.

Last and of most importantly is exercise. I get that people work, have kids and lead busy lives. But the American College of Sports Medicine does not recommend 40 (not 10) minutes of cardiovascular exercise 3 -4 times a week because they are sitting around thinking up new things to recommend. It’s important to your health. A good exercise program can help improve your circulation, lower your blood pressure, reduce stress, control cholesterol and yes, burn fat. Lot’s of it!