Tag: listening to your body

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Contemplating a Race Strategy for Ironman Wisconsin #IMWI

As I leaned against the orange boom this morning, I thought about (for the 1000th time) how I would tackle the Beast.  The other day, coach sent out a note suggesting we plan our race backwards, so with that in mind, here goes nothing.

1149742_378482225613742_1354585257_oThe Run –

I’ve said all along, the run is my wild card.  I have yet to run more than 14 miles and will be knocking out my first full marathon at the end of an ironman.  That thought is both daunting and insatiably intriguing.

There’s a saying in sports that typically goes with scoring a touchdown or hitting a home run, “Act like you’ve been there before.”  Traditionally it means, don’t be over-the-top or anxious because is says your surprised, or don’t believe in yourself.  You didn’t think you could do it.  But how do you act like you’ve been there, if you really haven’t?

The only way to do this is mentally.  I have been thinking about it on every run I’ve taken for the last few months.  Embracing the inevitable pain and moving through it until something else hurts.  Then, repeat.

Strategically, I have gone back and forth with the idea of wearing a Garmin, but predict I will not.  I’ll likely start my chrono swim watch when the canon goes off and use it more as a reference than an obsession.  The run will have to play out by feel and my goal is to negative split each half of the run with intention of starting very slow off the bike.  (I know, everyone says this, but I really mean it!).

The last, and potentially crucial intangible, is the crowd.  It’s hard to put a value on spectator support, but everything I’ve heard about Wisconsin has me excited to run through downtown Madison, loop through Camp Randall (home of my beloved Badgers), and soak in my favorite campus.  I’m banking on the distractions, not the least of which will be family and friends lying about how great I look!

The Bike –

I have started to regain my mojo on the bike and the timing couldn’t be better.  Add to this a recent tune up and new chain (delivered by the Godfather of bike maintenance) and I’m feeling pretty good about the ride.

The “x factor” for me will be, “How does my training ground, Natchez Trace, compare to the Wisconsin bike course?”  If it is favorable (ie… the Trace offers a more difficult ride) I will cautiously push the envelope.  Of course, I won’t know this until the second loop, so up until then I will be paying close attention to my effort and gearing down anytime I feel like I’m breathing hard or my legs leave a comfortable spin.

If the Trace vs. Wisconsin comparison is unfavorable (equal terrain) I will all but take off my race hat.  This doesn’t mean I will be on a country stroll, but conserving energy will be top of mind.

My goal is to come off that bike excited about the challenge of the run, not to wish I could go back to the hotel and and watch meaningless NFL games.  In fact, I may use that for motivation.

The Swim –

My strategy on the swim is simple.  Start slow, build by feel, and don’t stop.  I have a goal time of around 2 minutes per hundred and 5 or 10 seconds either way will be fine as long as I feel like I just had a nice and energizing swim.

We’ve been swimming open water at least twice a week for the last few months, so I feel comfortable with the lakes and crowds.  I really just want to stay calm, find clear pockets, and keep my arms moving.  The pace will take care of itself.

Pre-Prologue –

This will be my first Ironman.  I haven’t officially “been there,” but thousands of training hours have exposed me to relevant thoughts and feelings.  Along the way I’ve learned a lot of things and quite possibly the most important is, your mind will look for a hundred reasons to throw in the towel.  In fact, nine times out of ten, your mind will try to talk you out of everything.  That’s why I’ve been so adamant about simply listening to my body.

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18 Days Out Lesson – Neighbor James – Man, it gonna be mid-week and u gonna have some doubts, but u can’t let that shit up in you.  We all had our doubts, but keep ya eye on the prize.  Shine them damn shoes or eat you a salad to keep ya weight down.  You gotta be light, man.  You can’t dance all day if u got a big ass at night.

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Losing Weight By Listening to Your Body

A fellow blogger/triathlete just made an intriguing post about weight loss and it got me thinking.  One of his theories is that he may (at times) need to eat more calories to lose weight because of the amount of training he does.  I think he’s right on the money. 

There are so many weight loss theories out there, but like everything else, nothing good comes easily.  If you’re restricting your calories while doing heavy training, you’re doing yourself a disservice.  The body needs fuel, and if it’s not there, it will start chewing away at your soul.

I honestly think there are three keys to genuine and lasting weight loss:

1.  Exercise often
2.  Slowly change your diet
3.  Get enough sleep

If you think about it, exercise is an ongoing series of pushing your body harder than normal, followed by recovering.  The workout will burn calories, then you need to refuel by putting them back.  I am not a nutritionist by any stretch, but I feel like I am very in tune with my body, and when I listen, it tells me what I need.

Last January I weight about 200 pounds.  Today I’m at 175.  Rarely, if ever, did I “force” myself to change what I eat.  My body told me what it wanted and I ate it.  This wasn’t always good stuff, but I think drastic changes in nutrition are just as bad as dramatic changes in workouts.  They may seem like a good plan, but eventually your body gets confused and starts fighting back. 

Learning happens in small steps, but it’s really hard to be patient these days.  If you want to teach your body to be a good swimmer, cyclist, or runner, go slow when raising your levels of intensity.  The same goes with food. 

If you’re eating junk and fast food all the time, that’s what your body knows.  Pouring tons of broccoli and fruit into your system is like walking into a Mormon church and screaming “Islam is the only way!”  It won’t work. 

I work in a fast food neighborhood and used to inhale combos 4 or 5 times a week.  I still eat that crap, but only about once a week and I NEVER feel guilty.  It’s only been a year and my body still remembers the greasy days, so occasionally we reminisce.

The final key is sleep.  If you’re not getting good rest and restoring broken down muscles, your body starts storing fat as energy.  It’s really simple.  We need good rest.  I’ve even had a friend tell me he thinks consistent meditation helped him lose a ton of weight, and I have no reason to doubt that.  Meditation helps you slow down the body and mind, which is essentially letting it recover from what it perceives as more demands.  

Most of us who need to lose weight dug our own holes.  We can’t expect years of unhealthy “teaching” to go away in a few days.  It takes consistency and conditioning for your body to learn (or re-learn) healthy living. 

My feeling is, if you crave a greasy cheeseburger and fries, do it, but then listen to your body.  Pay attention and learn from how it feels.  Are you bloated?  Sluggish?  Consciously put that into your brain.  Over time, you’ll naturally start rejecting things that don’t work.  You’ll hit more and more tipping points only to find better fuel more enjoyable.  Like most things in life, it’s better to pace yourself.