Your desire should be motivation enough...what a crock of sh*t!!!

You can have all the desire in the world but if you're in an environment that isn't supportive or even worse, with a significant other that's not supportive...you'll never succeed (and yes, I drop a few expletives. What?! I was fired up!).

The 3rd Annual Neighbors Helping Neighbors 5k...might as well get back on the horse.

Forgive me racing Gods...it's been 3 months since my last race. It was really a last minute decision to run the 3rd Annual Neighbors Helping Neighbors 5k today. I've been trying to recover and get back to training both physically and mentally over the last couple weeks. Issues with work, fitness level (or lack thereof) and poor mental attitude have all played a part in my not getting back to my training and racing routine. So what better way to force myself than show up at a race the morning of and just see? For the first time...in a long time, I had no expectations other than to just finish. I can't believe that was even in my head to be honest. Normally, no matter what my fitness level, I think I should show up to race and either PR or podium and if I don't I've failed. Of course that  attitide and pushing too hard is part of what's gotten me to the spot I'm in right now. So I just wanted to run, focus on mechanics and see what happens. 

I didn't look at my watch for pace (but the v800 does vibrate at each mile), but instead focused on body postion, quick foot turnover and running people down. I kept telling myself "run with the body you have...NOT the body you THINK you have". Ya, kind of yoga-zen of me but I'm trying to learn from my mistakes. After the injury and all the GI stuff, I just wanted to focus on putting my best effort out there...whatever that was. The course was hilly so I tried to be more tactical by attacking and pushing up the hills and then focusing on quick turnover/recovery on the downhills. I turned the first mile in a 7:05 (of course I went back and reviewed the data after the race) which in hindsight felt slower. Yes, its 45sec to a minute off my usial pace but thats not bad for an opening mile. The second mile was hilly rollers and I thought they took a toll but I held a 7:16 through that mile. The last mile of the race is a steady uphill to the finish and then flattens for the last 200m to the end. I was feeling ok and had people in front of me to chase down, so I pushed hard up0 the hill and had enough energy for a little kick to the finish. I mean it was only a mile...but it sure felt longer than that and the pace showed it, I dropped to a 7:28.

 

I crossed the line not really knowing how I did or where I was in the field but I didn't have anything left in the tank and had to spend the next few minutes walking and trying to catch my breath. It was challenging and I was honestly glad it was only a 5k because pushing that hard for a 10k would've killed me I think. However, the effort and tactics were good enough for a 22:30, 7th overall and winning my age group. I've lost speed due to the time off (my normal 5k time is 2 to 3 minutes faster) but like I said I just tried to focus on body position, foot turnover and better tactics. After the race I ran the course again to get in a few more easy miles and cool down. NOt a bad day, now to find another race next weekend...

Sure you can be stressed and anxious, but why not harness that energy fo...

Getting back to it. Be Smart, eliminate variables and recover.

A picture can indeed say a thousand words...

That was a long, tough day for sure...

A little ‪stroll down memory lane to Ironman Syracuse 70.3, 2013. I had forgotten about this picture for years, then was reminded of it, looked it up and bought it ASAP. It just arrived. This was just the 1st of 2 loops of the 13.1 mile run that day. As you can see, I'm one of the few people running...and that was at the beginning! That weather and course on race day just devastated the field. Even though I fell apart and it was the worst race I've ever had (yup, even worse than the crash at Timberman later that year), I take great pride that I could manage at least an "airborne shuffle" through the run. One of the racers said it best when he described it as the "Bataan death march of races". Indeed! But it's a testament that when I put my mind to something, no matter the consequences (even heat stroke) I will get it done. Now to harness that determination again moving forward.

Being a good race Sherpa...it's all about the athlete...and much like being a parent

"Would you come support me at my race?" I get asked that often and it's not a request I take lightly. Especially for Ironman brand races. I also get asked about my approach and normally receive lots of comments about my support on race day (all positive mind you) so I thought it'd be worth capturing. AS for me...and my mantra...I always go into race support with the mantra that its my job to expend 1000% of my energy to ensure my race has the 100% of theirs for the race.

1. First off...go into being a sherpa with the realization that in order to be a good one and support your athlete...you and your likes or dislikes are unimportant. The last thing your athlete needs to deal with on top of the stress and strains of race prep/race day is dealing with you in their decision cycle. So just be prepared to not get a lot sleep, food etc, etc, etc. You can be a diva later...but your athlete is the diva now.

2. Know your racer. Sit down and talk with your racer to see what type of support they'd like. Are they the kind that wants to be patted on the butt the whole time? Do they want you to be a drill sergeant to keep them on track/task? Something in between? A little discussion up front will save a lot of upset later. If you have the "I didn't know" or "why didn't you do this" conversation/argument after...you've BOTH failed.

3. Check lists, check lists, check lists!!! I'm not going to say you need to be all anal with spreadsheets but you need to know what time you racer needs to be where, you need to make sure your racer has all the gear they require (that you can never double check enough!), food they require (especially if there's special food requirements like gluten free or vegetarian) for race weekend and what's needed on race day.

A happy Sherpa...I'm not really but my athlete always sees
me smiling!

4. On race day make sure you're out in a place on the course where you can snap pics of your athlete, offer words or encouragement and they can see your bright shiny face. At triathlons, I've always found the best place to be is at the transition area near your athlete's spot on the rack...partly because my voice can boom across the entire area (no matter the size of the race, you can ask people who know me...haha) AND you give your athlete one less thing to worry about in finding their spot on the rack..they just run to you. Wicked smart right??

5. Things to tell your racer...focus on the task/event at hand: Bad swim? Forget and focus on the bike, comfortable grip on the handlebars- death grip on the bike expends energy, shrugged shoulders on the run fatigues them AND and makes them sore as the race goes on. Give your racers tips that are constructive and keeps their mind focused...instead of their mind wandering and settling on the suck that is a long course, bad weather or the race not going to plan.

6. Encourage, encourage, encourage...the ENTIRE time. Almost every racer starts to doubt and second guess themselves. Your job is to remind them that they've trained their butt of for this, they're ready and they're gonna do great. Look, unless your athlete is in dire straits and you're concerned about them medically when you see them on race day...its even MORE important to tell them they're doing great and they've got this as they race!

7. Relax and smile! Up to and ESPECIALLY on race day...for you AND your racer. Trust me, when you're racer sees you and your happy face they'll feel like they're doing well and on track to crushing their race!

My gut...oh the horror

I keep hearing everyone talking about fasted cardio. Training first thing in the morning on an empty stomach...ya, in the Army we called that "every morning". I swore off morning training when I left the Army but in trying to change up my normal routine I thought I'd give it a shot. 

I've been suffering from the same kind of symptoms I had before my emergency appendectomy. For what reason I can't even begin to explain. What's crazy is that whether I eat a small salad or a 10 course meal I feel the same way...bloated, suffering from GI issues and feeling like crap. I'd hoped a long run on an empty stomach might help, no dice. That 6 miles was not enjoyable. My gut was killing me through the whole run and that pace shows it. Guess it's time to call the docs again.