Iron Pol

As commented in the previous post, motivation can be a challenging thing to maintain during the long winter months.  Especially when it's a cold, snowy winter that makes training outdoors difficult.  This year, members of Evotri have a team challenge to keep things interesting.

Participants in the Evotri Iron Challenge have taken it upon themselves to log at least one Ironman each month, meaning the same 140.6 miles of an IM distance race are completed.  Everyone is welcome to complete as many multiples as they want, and each successive success at 2.4 miles of swimming, 112 miles of biking, and 26.2 miles of running qualifies for another "entry" in the challenge.

We are using Plus 3 Network to track our training mileage.  In addition to providing a convenient (and free) spot to document training, Plus 3 Network allows us to raise charitable funds for various organizations.  For each training mile completed, various companies make small contributions to one of many local, national, and international charitable groups.

For increased motivation

One of the most important "benefits" from my endurance lifestyle is when others take it to heart and find something that appeals to them.  For two years I have coached junior high and high school youth as they prepare for a sprint distance triathlon.  Two weeks ago, my kids completed their first kid's triathlon.  And though she didn't officially swim or bike, my wife was right there with our daughter as she raced.

Like the "me" of nearly a decade ago (has it really been that long?), my wife "isn't a runner."  I can relate, because a "simple" 1.5 mile run was about all I could handle in 2000.  And let's face it, anyone returning to ANY sport after years (decades?) away will often struggle with even the most basic aspects of that sport.

After seeing the fun my wife had at the kid's triathlon, I suggested she could work her way up to and participate in her first sprint triathlon.  While she hesitated in committing to that, she did sign up for a local YMCA program called "Walk to Win."  It's a great starting place for anyone looking to ease into working out.  Her goal, 30 minutes of walking five days a week.

If that sounds familiar, it should.  It matches the recommended exercise levels for healthy living.

It is also a great way to become involved in shorter distance endurance events.  The journey to 5K starts with those 5-10 minute walks.  Misplaced somewhere in all my files is a "Couch to 5K in 30 days" plan.  For my wife and anyone else interested, I'll find and post that plan.

For many of us, the finish line will never be 26.2, 50, 100, or 140.6 miles away.  Sometimes, 3.1 miles is just enough to promote healthy living and encourage others.

My sister and I represent opposite ends of the same spectrum.  She likes races that allow for minimum training and maximum flexibility.  Her favorite distance?  5K.  Why?  As she puts it, "They only cost $10, they're easy to train for, they're over in 30 minutes, and you still get a cool t-shirt."  Despite all my attempts to get her to run a half or full marathon with me, she's comfortable with the distances she runs, now.

For me, each accomplishment opens the door to the next challenge.  Put another way, I'm crazy and just won't quit.  I'll complete a 50-mile race because 26.2 has become something I can run any given day.  After 50, who knows.

But the result is the same.  My sister is a great example for her kids and others around her.  My wife is setting a great example by starting this program, and I'll spend the next however many weeks supporting her efforts.

Maybe I'll even encourage her to start her own blog to give her an opportunity I missed.  Documenting the journey from the beginning, regardless of the end.

Many of us have experienced the pride of hearing the words, "You are an Ironman!"  And many of us have used our love of endurance events to perform some kind of public service or charitable fundraising.  We all hope to act as role models for others.

A great many athletes set an even greater example as they accomplish the same events despite a variety of physical limitations.  Some are bound to wheelchairs.  Others  are blind or deaf.  Some suffer from long-term "inconveniences" while others suffer from shorter term death sentences.  Still, they compete.  And they succeed.  Many become Ironmen themselves.

And in at least one case, one half of the team is unable to move under their own power.

But what if someone were unable to move, and unable to BE moved?  What then?  That was the condition in which Dianne Odell lived nearly her entire life.  Afflicted by Polio at the age of three, Dianne was forced into an iron lung in order to survive.  She lived in that iron lung for 58 years until her death, today.

Oddly, it wasn't the polio or any other health issue that ended Dianne's life.  It was a power failure.  After losing power at their house, a back-up generator failed, and caregivers were unable to keep her alive.

Despite being confined as she was, Dianne completed the requirements for her high school diploma, completed college courses and was awarded an honorary degree, and wrote a children's book.  Her goal was to show young children that anything is possible, regardless of physical limitations.

There is much we can learn from her story.  First, we must cherish our abilities and never take them for granted.  Second, physical ailments can be either obstacles or roadblocks.  It's up to us to decide.  So long as we seek a way to get over, under, or around the condition, it is only an obstacle.  Only by giving up do we allow it to be a roadblock.

Dianne proved that sometimes it doesn't take 140.6 miles to become an Ironman.  In fact, in some cases, we can show ourselves made of Iron without moving an inch.  It seems to me that Dianne didn't allow her iron lung to defeat her.  She allowed it to define her.  After nearly 60 years, she truly was an Iron Woman!

For some reason, eight has held special significance for me and running.  The first time I felt really proud of my pace was when I completed a 3.3 mile route at just under eight minute pace.  While sub-8 pace isn't earth shattering, it represented a significant personal achievement, particularly over three miles.

Other marks have been achieved in the past half-decade, all of them huge successes.  My first marathon, my first triathlon, my first sub-four hour marathon, and my first Ironman are among them.  Still, those accomplishments that somehow relate to the 8-minute pace stick in my mind.

This past weekend was full of running and included yet another sub-8 milestone.  Saturday was a training run with my co-worker.  Scheduled for 18 miles, he made to choices that extended that distance to 19.5 miles.  First, he opted to "touch the tower" (really just a bridge pillar) which added the first half-mile.  Then, he guessed wrong on the end of the route adding another mile.  He will be quite a runner if he gets to a point that he can devote solid time to training.

A divorcee, he has his kids every other weekend, which limits his ability to complete long runs.  Even so, he finished this weekend's run at an average pace of 8:48.  He's on track to go under four hours in his very first marathon.

Sunday, I opted for another run, and did just under 12 miles.  I was unsure of the distance of the route I completed until I looked it up.  I finished that run with an average pace of 7:59.  Under eight minute pace for nearly a half-marathon.  It's taken a long time to get from three to 12 at that pace, but it felt good (in a success sort of way, the actual physical effect was more painful).

Time, mileage, and study.  With those three, an admitted sloth has improved his pace from 12 minute miles to sub-8s.  For those of you who question your ability to improve your pace, I'm telling you it can be done.  While I might never reach the levels of Khalid Khanouchi or Meb Keflezighi, I am steadily moving forward in the pack.

And if I can do it, anybody can.

One of the great things about triathlon is that it's an individual sport.  Sure, we race against hundreds, perhaps even thousands of others.  But at the end of the day, it's all about the individual.  How did we live up to our expectations?  If we achieve a goal or meet some target, it was a successful race.  Podium or not, we win.

There is no dependency upon others to achieve that success.  Nobody will drop a pass, run the wrong route, blow a key block, or miss the game winning shot.  Of course, that does leave the other side of the coin.

Just as success is in our control, we have only ourselves to blame for any shortcomings.  If we short change our run training, we may fall short of a marathon goal.  Too few hours on the trainer (or road, for those in warmer climes)?  Expect a slower than hoped for bike leg.  Skip the drills and long swims in the pool?  Than get used to swimming farther back in the pack.  And say "Hi" to me while you're there.

Of course, it is vital to keep things in perspective.  Only the very best days produce the best times.  And only the very worst days should be allowed to produce the worst times.  I ran up against that, this morning.  And for just a moment, I almost let some gremlins drag me down.

I did a time trial in the pool, this morning.  After 1000 yards, my t-pace came out to just under 2:02 per 100 yards.  That was a bit distressing as the last time trial pace came out to just under 2:00.  I fretted over that as I swam my cool down laps.

Then I got my head on straight.  First, if there is any frustration over the slower pace, I have only myself to blame.  I've been focused on running and putting in fewer yards in the pool.  When spring breaks and I get the bike out on the road, I should probably expect similar results, as time on the trainer is way down, too.

I also have to consider that "personal best" time trial.  That was after a long period of drilling and speed work.  I did it after a good rest while completely healthy.  Today's was after a long day, yesterday, while fighting a cold.  I've been less than 100% for several weeks.  So, I have to balance gremlins with excuses.  Then, both can be taken and turned into motivation.

Perhaps I won't always swim 1:59 in time trials.  But I can make sure 2:02 doesn't become 2:05.  I can accept that the run is my strength and put more effort into weaker areas.  And I can work on recovery issues such as sleep and nutrition to aid with fighting illness.

We hold the keys to our success.  The individual nature of triathlon is a double-edged sword.  While our achievements cannot be derailed by others, we can only look at ourselves when we fall short of our goals.  And we are the only ones with the ability to make the course corrections necessary for improvement.

Most importantly, we must always remember that we are already winners.  Keep the gremlins at bay when they find a chink in your armor.  Less than desirable results are not failure, they are simply the springboard to a better "next time."

Things have been a bit slow the past couple days, as far as blog ideas go.  Work has been a bit frantic, I've played full time dad while Mrs. Pol gets some time out of the house, and the kids have kept me hopping.  What little time I have had, I've been trying to hit some of the blogs in the Tri Blog Community.

So, I was glad to see today's post on the raceAthlete.  Brett over at Zen and the Art of Triathlon writes about a co-worker embarking on an interesting journey.  He does a good job of putting the story into words, so swing by his site or raceAthlete to check it out.

His co-worker has set up a blog, The Accidental Cyclist, to document her experience, and she might enjoy a bit of bloggy comment love.  I'll be adding her as an honorary member of the Tri Blog Community, even if she doesn't join the dark side.  Of course, with Brett in her office, I wouldn't be shocked to find her current situation leads to a much longer journey.  Stop by, show her your support, and follow along as she stands up to adversity.

For many, the new year is all about resolutions and promised change.  For endurance athletes, the new year is all about continuing down a path, with minor course corrections based on the year's plans.  It is also time to start new training logs.

As a true egghead, my training logs are always digital.  I keep logs for a wellness program at work.  I keep another log documenting my lifetime run mileage.  I have my personal training log for daily workouts.  And I have on-line logs for use on this blog.  The new year represents a fresh start on all of them.

While I do track numbers from year to year, January gives me the opportunity to look at THIS year with a clean slate.  I don't have trend lines for gremlins to grab onto.  Any weight gain from the end of the year is now an opportunity to make positive "gains" on the new log.  And goals missed in the previous year provide motivation for progress in the current year.

One thing is certain, training logs are vital.  When considering process improvement, there is a saying, "What gets tracked gets fixed."  It means that the simple act of documenting statistics will lead to positive gains.  Add a plan of action to the mix, and improvement becomes much more likely.

If you are currently in "wing-it" mode, consider starting a training log.  Once you get into the rhythm of documenting workouts, think about planning sessions in advance.  If there is a workout in writing, it is far more likely it will be completed properly.  And when we get to see those workouts we shorted, there is more accountability.  That encourages us to complete our workouts as planned.

It's the new year.  Start fresh, train right, and get ready for the best race season ever.

Hold on a second, I got that wrong.  It should be "Time for the Weight to Begone!"

Like many people, I have benefitted from becoming a marathoner, triathlete, and Ironman.  The most outwardly visible benefit has been weight loss.  In 2000, when I was unwillingly thrust into a more active lifestyle, I was pushing 220 pounds.  I don't have a picture from then readily available, nor do I have a picture from the first marathon I completed.  I do, however, have this picture from my 2005 Green Bay Marathon.  And yes, that is Lambeau Field.  In fact, you should just admire the stadium instead of looking at me.

I didn't really track my weight too much, back then, but I can safely say that even after years of running and a couple marathons, I was still around 195 pounds.  And I felt great.  Having lost nearly 25 pounds, I was faster, I had fewer GI issues (heartburn/reflux), and I suffered less after long runs.

Then, I started training for triathlons.  And without even worrying about diet, the pounds started to literally fall off.  I dropped nearly 30 pounds in a year, and the results were amazing.  This picture is from the 2006 Fox Cities Marathon.  It was probably the first time I saw myself as others were seeing me.  While I knew the weight was coming off and I was slimming down, I didn't SEE what others did.  This picture cleared things up.

I believe triathlon training was the key to this weight loss.  Training in three disciplines allows for increased training with fewer injuries.  In the process, more muscle groups are worked, and the results are more "rounded."  Of all the things I love about triathlon, this is probably the one that will keep me involved for life.  The same amount of training at roughly the same intensity had significantly greater results.

After only 18 months of triathlon specific training, I managed to complete Ironman Louisville in a time of 13 hours 12 minutes (yes, the clock lies).  Though well back from the leaders, this was a HUGE personal success.  Along the way, I discovered that there was still a "skinny" me buried inside the 220-pound frame that had evolved over many years of poor diet and zero physical exercise.

There was no magic bullet on this journey.  Just a lot of hard work and long-term committment.  Pills, liquids, strips, bands, or diets could not have accomplished what simple dedication did.  Those of you who are somewhere closer to the beginning of your journey, take heart.  The process of weight loss is no different than the process of weight gain.  Small steps taken over many months and years are far more effective than any "quick fix" out there.  After all, none of us went to bed at 150 pounds one night and woke up at 250 pounds the next morning.

With that knowledge firmly in hand, it is time for me to once again get focused and serious.  The off-season ended a couple months ago.  Even so, I knew I needed to continue the weight gain, as I left Louisville nearly five pounds lighter than I believe I should have been.  But now, as we head into honest-to-goodness race season training, I am perhaps a few pounds heavier than I might have wanted to be.

So, it is time for the weight to begone.  The holidays are over, and it's time to put on the game face.  And this year, I know just how much hard work is needed.  I know how much I can accomplish.  And I know the goals.  In July, I will head to Racine around 165 pounds for a half-Ironman.  By October, I hope to be closer to 160 as I start on my first 50-mile ultramarathon.

If you find yourself heavier than you desire, whether by 10 pounds or 200, the process is the same.  Identify your proper nutrition.  Identify the appropriate exercise routine.  And then do it.  If you are just undertaking this journey, consider working with a doctor, dietician, or coach to best realize your potential.  But realize that they can only give guidance.  You must provide the rest.

Some time back, Accelerade went on a major marketing campaign.  They wanted to let endurance athletes know about their product as well as the benefits of using a drink with the 4:1 carb to protein ratio.  Their campaign had several components, including product testing and the Accelerade Edge website.

Accelerade provided athletes around the country with supplies of Accelerade with the goal of gaining feedback and, hopefully, a bit of promotion.  My experience with the product was excellent, with a few minor "foaming" issues related to the milk proteins.  I do suggest anyone looking for a good recovery drink consider Accelerade.  It also works well on the bike.  I urge caution when using it on the run, due to the foaming.  One note, though.  Start with a small quantity and see how you like the texture of the drink.  They taste great, but have an odd texture.

The other component of their campaign with which I have been active is the Accelerade Edge site.  The site is set up with "articles" and "conversations," allowing people to voice quick questions or comments as well as longer pieces.  A recent conversation on the site got me to thinking.

The comment was fairly short.

I feel like there is just nothing left to do or be excited about.  I have climbed mountains, run ultras, adventure raced, ultra biked... you name it.

just cannot seem to get motivated to train or plan for a major goal

My reaction is that it is all a matter of perspective.  Many people who have accomplished ultra distance events can find themselves facing the same dilemma.  After completing a marathon, many feel there is nothing else to tackle.  Some who complete an Ironman feel their triathlon lives are complete.  Ultramarathoners who run the Western States 100 might think there is nowhere else to go.

Others realize the finish line isn't the end of the journey.  It's simply the starting point for the next stage.

Counting Ironman, I've completed six marathons.  That leaves hundreds I have yet to complete.  I completed Ironman Louisville, and have dozens of options for other 140.6 mile races.  And that completely disregards shorter events.  There are 5Ks, 10Ks, and half-marathons for running.  There are sprint and Olympic distance triathlons to be raced.  And there are longer events, too.  Fifty and 100 mile ultramarathons, multi-day bike and triathlon events, adventure races, and any number of other options.  Xterra races, cyclo-cross, and off-road races are available for the adventurous.

Unless someone has a VERY short list of desirable races, just completing that list will take long enough for new and exciting events to be added.  As I see it, there is no way I can ever run out of options for training and racing.

If you find yourself in the same dilemma as the author of the Accelerade post, it is time to reexamine your purpose for training and racing.  Or the training in general.  Have you burned yourself out by overtraining or racing?  Have you been racing for the wrong reasons?  Is it time to mix things up, a bit?

Endurance athletes have a wide range of options available to them.  If you find one thing fails to motivate you, look at other options or take some time off.  If endurance sports is truly a part of your lifestyle, something will come along to provide new motivation.