I saw this posted over in the Slowtwitch forums. It made me chuckle. Brutal, but honest! For the record, this a thread in response to someone questioning why IMWI run times were so slow:
Most Ironman triathletes think they have done enough training----They haven't!
Most Ironman triathletes think they know how to hurt----They don't!
Most Ironman triathletes think they can deal with all race situations---They can't!
Most Ironman triathletes think that they will hit their goal time---They won't!
Most Ironman triathletes refuse to take advice from those who have been there and done it---They are idiots!
*And when it all goes shit on race day they blame the weather.*
So a little blunt, and maybe not ALL those situations are true for everyone, but the last one seems to be. Most athletes do find excuses when things don't go well. Sometimes there are valid reasons, but more than likely you didn't pace right, get nutrition right, or come prepared to adapt to different situations that may arise. Sick or injured, bike literally fell apart, valid excuses. EXTREME heat or cold... probably valid. But realistically, those situations don't come up as often as one of the scenarios above. So, as a regular Age Grouper, most likely out there to finish your first (or next) IM event to the best of your capability, what can you do?
First and foremost, get your training in. Be consistent. With families, jobs, etc getting in the way of all of this fun training, the one thing you can do is be consistent with the time you have to put in. Assess your personal situation, decide how many hours a week you truly have to devote, and make sure that you find a plan, or hire a coach, that falls in line realistically with the time you have available to put in. Then, follow it as close as possible. Those missed workouts add up, and can put you behind schedule. When your already strapped to fit in many hours of training a week, your not really going to make up those missed sessions. Everyone will miss a couple of sessions here and there, but don't let it turn into a snowball effect.
Second.... nutrition. One sure way to ruin most anyones day, is to mess up nutrition. This is much more evident in age groupers performances. Those that can put in many many hours of training a week, and whose bodies can go for much longer with less nutrition, or a couple screw ups, might bounce back during the race a bit better. But take a regular age grouper who is probably getting through the race on minimal training in the first place compared to the pros, and then compound the issue with nutrition gone wrong, and you have got yourself one long day, and maybe a DNF. This area is very important.
Third.... be realistic. If you havent swam a 1 hr 2.4 mile swim in practice, or have not biked 20 mph on your 100 mile bike rides, or ever ran a sub 4 open marathon, its probably not going to magically happen in your first Ironman either. Yes, there are the genetically gifted out there, but normally they know that before they ever get to the Ironman and know they can push it. So, when your out on the bike course, excited to be cruising along at 20mph when you normally ride 18 mph on a long ride, expect that you will quickly learn what the Ironman shuffle means early on in that marathon.
Its a long day, and its a long training season. Enjoy the ride, adapt, and learn to love training! :)
Thursday, September 17, 2009
Tuesday, September 15, 2009
When to throw in the towel on a training session (or race)
I had a couple of different requests for a blog subject, I am going to start with one that I think fits in well for this time of year. So, when to throw in the towel, and when to push through...
We'll start with when not to quit:
A) Right now, most of us in Michigan are about done with our triathlon season. We are entering what most would consider "running season" and then "off season". Come May, we are so excited to begin the tri season after months off with gloom and cold, but then September hits, and its tough to complete workouts. Thats a mental quit, not a physical quit... so in that instance, you DONT quit! This is the time where your hard work all season should be paying off, and it is also the time when your most likely to question yourself, your training, and your desire. Those of us who have been at this for a while know that its coming. And you need to learn how to push through. Many times, I have woke up, only to find I didnt want to work out, AT ALL, and came away with some of my best workouts ever. Sometimes you just have to mentally push through. It reminds me of one of my favorite quotes ever, "the desire to quit will be strongest right before you are about to succeed". So so true
****Side note,for many of you next year doing your first IM, this will be one of the hardest parts of your training, mentally overcoming fatigue and desire some mornings after months of dedication. Its all part of the process, teaching your body to continue on in a fatigued state. Some think the training for a IM is harder than the IM itself... keep that in mind.
B) Another do not throw in the towel example is soreness. If you are starting a new phase, changing up some routines, or entering territory you have never been before (think your first long runs), then some soreness is normal. Then, you dont quit. Continue on, sometimes you will feel better after a few minutes of exercise and be just fine. (***If you are 20-30 minutes into a workout and the soreness is just getting worse and messing up your form too much, then you may have actually done some damage to the muscles that require a bit more time off, then it is ok to throw in the towel and let the muscles repair for a couple of days)
C) Your out for a long session, and halfway through you feel fatigued and like you dont want to continue. Now is not a time to stop, now is a time to use that to figure out what is going wrong. Is it nutrition and a simple stop at the store for fluids and calories? Are you dehydrated? Are you pushing too hard for a workout that should be "easy pace"? Have you taken in too much and need to stop taking in cals until your stomach settles? Now is the time to learn. Sometimes, its just about completing the workout also and fighting through those low times.
So there are three common examples of when not to quit. Here are a couple of examples when you SHOULD throw in the towel:
A) You are sick and cannot get into your desired zone and stay there without considerable effort. Once you are used to the zones, you know about how you feel in each zone, and if you cant get into the zone period or you feel you are working way too hard to be going so slow and things arent coming together, then you can throw in the towel. Sickness can really affect you if you have a virus and are running a temp. A common head cold normally wont do that, so you can head out if that is the case.
B) You are in pain, pain that could do damage. For instance, when I DNF'ed this year in my 5k, it was the same knee I had surgery on only a couple of months before, gave me a bad sensation and pain... you stop for that. Or, you feel like you have potentially torn something or a knee, ankle or hip is hurting too bad to continue without doing more damage, you stop.
C) I'll throw this one in for good measure.... your significant other is feeling extremely neglected for the last few months of you being on top of it all and completing all your workouts therefor only seeing them when you are eating your food (and theirs sometimes), or sleeping, and they ask you to take a night off to spend with them.. you throw in the towel on that workout that night ;)
Reality is, missing one or two workouts every now and then will not hurt you. Missing one a week, or one or two a month, etc, adds up. Especially if it is key sessions you are missing. Consistency is by far the best tool in your training endeavors, so keep that in mind the next time you just dont feel like it, but really have no reason not to go out for that training session. Most of the time you will feel much better once you just get the workout over with!
Here is a blog post from the male winner of IMWI this past weekend, this is along the lines my C) answer of when you dont throw in the towel. Talk about a great comeback, winning overall, with a great time of 8:45 after knowing you were in trouble within the first few minutes!!
(copy and paste into another window)
http://www.trizone.co.za/news_article.asp?ID=131&MicrositeID=2
We'll start with when not to quit:
A) Right now, most of us in Michigan are about done with our triathlon season. We are entering what most would consider "running season" and then "off season". Come May, we are so excited to begin the tri season after months off with gloom and cold, but then September hits, and its tough to complete workouts. Thats a mental quit, not a physical quit... so in that instance, you DONT quit! This is the time where your hard work all season should be paying off, and it is also the time when your most likely to question yourself, your training, and your desire. Those of us who have been at this for a while know that its coming. And you need to learn how to push through. Many times, I have woke up, only to find I didnt want to work out, AT ALL, and came away with some of my best workouts ever. Sometimes you just have to mentally push through. It reminds me of one of my favorite quotes ever, "the desire to quit will be strongest right before you are about to succeed". So so true
****Side note,for many of you next year doing your first IM, this will be one of the hardest parts of your training, mentally overcoming fatigue and desire some mornings after months of dedication. Its all part of the process, teaching your body to continue on in a fatigued state. Some think the training for a IM is harder than the IM itself... keep that in mind.
B) Another do not throw in the towel example is soreness. If you are starting a new phase, changing up some routines, or entering territory you have never been before (think your first long runs), then some soreness is normal. Then, you dont quit. Continue on, sometimes you will feel better after a few minutes of exercise and be just fine. (***If you are 20-30 minutes into a workout and the soreness is just getting worse and messing up your form too much, then you may have actually done some damage to the muscles that require a bit more time off, then it is ok to throw in the towel and let the muscles repair for a couple of days)
C) Your out for a long session, and halfway through you feel fatigued and like you dont want to continue. Now is not a time to stop, now is a time to use that to figure out what is going wrong. Is it nutrition and a simple stop at the store for fluids and calories? Are you dehydrated? Are you pushing too hard for a workout that should be "easy pace"? Have you taken in too much and need to stop taking in cals until your stomach settles? Now is the time to learn. Sometimes, its just about completing the workout also and fighting through those low times.
So there are three common examples of when not to quit. Here are a couple of examples when you SHOULD throw in the towel:
A) You are sick and cannot get into your desired zone and stay there without considerable effort. Once you are used to the zones, you know about how you feel in each zone, and if you cant get into the zone period or you feel you are working way too hard to be going so slow and things arent coming together, then you can throw in the towel. Sickness can really affect you if you have a virus and are running a temp. A common head cold normally wont do that, so you can head out if that is the case.
B) You are in pain, pain that could do damage. For instance, when I DNF'ed this year in my 5k, it was the same knee I had surgery on only a couple of months before, gave me a bad sensation and pain... you stop for that. Or, you feel like you have potentially torn something or a knee, ankle or hip is hurting too bad to continue without doing more damage, you stop.
C) I'll throw this one in for good measure.... your significant other is feeling extremely neglected for the last few months of you being on top of it all and completing all your workouts therefor only seeing them when you are eating your food (and theirs sometimes), or sleeping, and they ask you to take a night off to spend with them.. you throw in the towel on that workout that night ;)
Reality is, missing one or two workouts every now and then will not hurt you. Missing one a week, or one or two a month, etc, adds up. Especially if it is key sessions you are missing. Consistency is by far the best tool in your training endeavors, so keep that in mind the next time you just dont feel like it, but really have no reason not to go out for that training session. Most of the time you will feel much better once you just get the workout over with!
Here is a blog post from the male winner of IMWI this past weekend, this is along the lines my C) answer of when you dont throw in the towel. Talk about a great comeback, winning overall, with a great time of 8:45 after knowing you were in trouble within the first few minutes!!
(copy and paste into another window)
http://www.trizone.co.za/news_article.asp?ID=131&MicrositeID=2
Wednesday, September 2, 2009
oops
So, no marathons this year, turned into a trail marathon this year. Why? Because I think I can. Thats it really. I miss the challenge of going longer, the peacefulness I feel when its just me and the trail for a couple of hours. The knee has started to feel a bit better... I dont know if it is from some reduced volume, or as the knee surgeon said, sometimes the extra tissue will just increase and decrease for no reason really. Is it just decreasing right now before it inevitably hits again? Who knows. Point is, I wont have it removed until its debilitating enough like the right one was last year, when the tissue would not decrease by itself, even with months off of weight bearing exercise. It may happen soon, it may not. Im ok with whichever way it goes and I wont let it stop me from enjoying myself this fall.
The trail marathon though, I did pick it for a reason. Since I learned last year that I can train to potentially Boston qualify, Im not sure Im going to run another straight road marathon until Im ready to train for that again. And now is NOT the time. I simply can not wrap my brain around any focus other than getting out of my current job and focusing on coaching. I am studying to get certified in sports nutrition, and just finished my USA cycling exam also. These are more important focuses at the moment. There is time for that next year.
This trail marathon will be about fun, seeing how the knee holds, and enjoying the scenery :)
Yesterday I was having a conversation with a friend, and client of mine about mental blocks. I think most athletes hit a point where they realize they are capable of more, they WANT more, and they are on a mission to get there. Sometimes its at the expense of other things, and you can become so one track minded, that while you are getting what you wanted, you start to become miserable and angry. I was explaining that Ive learned with myself, and others, that it seems to be part of the process of being a long term athlete. Many of us are in this as a lifestyle, not as a one and done mentality. However, most of us have never been in this arena before. The ebb and flow of the ability to focus from year to year, the DESIRE that ebbs and flows, etc. Sometimes you have to hit that miserable and angry point when things arent going your way, in order to come out a more well rounded athlete, and person. You begin to then learn how to balance. How to balance the thoughts, balance how hard you are on yourself, when you can and just cant complete a workout, when you are just being lazy, and when it is truly time to put your head down and focus. When you finally make it over that speedbump, the whole ride of the endurance life seems to be much more enjoyable mixing in with the rest of your life!
**** One big shout out to KIM SANNER! Kim, congrats on your Kona qualify this past weekend in Louisville! It was a pleasure working with you the last couple of months in the pool, and I cant wait to see how much more time you shave off with becoming a "swimmer"!!!
The trail marathon though, I did pick it for a reason. Since I learned last year that I can train to potentially Boston qualify, Im not sure Im going to run another straight road marathon until Im ready to train for that again. And now is NOT the time. I simply can not wrap my brain around any focus other than getting out of my current job and focusing on coaching. I am studying to get certified in sports nutrition, and just finished my USA cycling exam also. These are more important focuses at the moment. There is time for that next year.
This trail marathon will be about fun, seeing how the knee holds, and enjoying the scenery :)
Yesterday I was having a conversation with a friend, and client of mine about mental blocks. I think most athletes hit a point where they realize they are capable of more, they WANT more, and they are on a mission to get there. Sometimes its at the expense of other things, and you can become so one track minded, that while you are getting what you wanted, you start to become miserable and angry. I was explaining that Ive learned with myself, and others, that it seems to be part of the process of being a long term athlete. Many of us are in this as a lifestyle, not as a one and done mentality. However, most of us have never been in this arena before. The ebb and flow of the ability to focus from year to year, the DESIRE that ebbs and flows, etc. Sometimes you have to hit that miserable and angry point when things arent going your way, in order to come out a more well rounded athlete, and person. You begin to then learn how to balance. How to balance the thoughts, balance how hard you are on yourself, when you can and just cant complete a workout, when you are just being lazy, and when it is truly time to put your head down and focus. When you finally make it over that speedbump, the whole ride of the endurance life seems to be much more enjoyable mixing in with the rest of your life!
**** One big shout out to KIM SANNER! Kim, congrats on your Kona qualify this past weekend in Louisville! It was a pleasure working with you the last couple of months in the pool, and I cant wait to see how much more time you shave off with becoming a "swimmer"!!!
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