Author: Crushing Iron

By Mike Tarrolly

This weekend I drove down to race the Tri-Shark Sprint in Bloomington, Illinois, but didn’t get to start. One of the guys in the picture below told me he had signed me up, but I wasn’t on the registration list. I went to the race in full gear had a power meeting with the Race Director, but he didn’t let me in because of insurance reasons; and I totally get it. But, there was a lot to learn from watching.

Sprints have this reputation of “being easy” but as soon as I started shooting video on my phone, the first thing I noticed were the expressions on people’s faces. There weren’t many smiles, just deep breathing, eyes half shut, and groans as they came running out of the water. You have to get after it in a Sprint!

And there’s no time for high fives or conversations or resting in transition . . . seconds could lose you the podium.

I was actually doing more short and hard stuff in preparation for this race, but as I watched, I knew that it wasn’t hard enough. It’s a different animal, but it’s a good animal that I think more long-course athletes should tackle.

After doing 10 Ironman, the distance no longer intimidates me and I think I’ve rested on that laurel. What does intimidate me is burning legs and lungs. I need more of that so I can get my ceiling back to a place where I can go faster in Ironman.

When I was racing my best at Ironman, my “easy” run pace was between 8:30-9:00/miles. Over the last few years my easy pace has slipped to around a 10:00/mile, which is what I used to run in the race. Now the race pace has dipped to around a 12:00/mile. Seems logical. I mean, how can I expect to train at a 10:00/mile pace and hope to do that in a race? I can’t.

So, it’s back to taking the interval efforts more seriously. Swimming harder, biking harder, and running more hard hills and “stride-like” work. To me, Ironman is all about making it feel as easy as possible. If I’m comfortable running an 8:30-9:00 pace, that will make 10:00 seem much easier in the race. It’s all relative, but you get the idea.

This all boils down to “what are you doing when nobody is looking?” If I give my athletes intervals or tell them to work hills and strides, that’s on them. Training should make you uncomfortable at times so the race doesn’t sneak up on you. You’ve been there and put yourself in challenging situations. The more you practice “getting through something” the easier it will be on race day.

So, I may just drop into a Sprint or Olympic here and there this summer. No taper, no expectation, just for the feeling and experience of remembering what it’s like to dig deep and go fast. I think they’re much more valuable for a long course athlete than we think.

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Mike Tarrolly – Co-Host, The Crushing Iron Podcast

Whenever I’m in a funk I do my best to get moving. Lately, that’s just been as simple as a walk. I’m amazed at the power of walking to set off a chain reaction and pull me into a different mental state.

Today, that walk led to a short set of hill repeats on the sand, and a nice refreshing plunge at the end. Most importantly, it gave me energy rather than taking it away, which I believe is the key to successful training.

I think this all stemmed from getting a little too excited about the warm weather this weekend and running a little further than I should have, especially while not thinking about hydrating.

When I talk about dehydration, I don’t mean just carrying enough liquid for the workout. I mean, that my travel and excess coffee the two or three days before put me behind the eight ball. I felt pretty good during the run on Saturday, but woke up the next day listless.

I didn’t do much yesterday, other than nap, watch basketball and meander around trying to find something that would give me a spark.

Today, I woke up and immediately thought about coffee, which is another one of my warning signs. I had about half a cup before I could really feel that jacked up sensation of your body telling you you’re way too acidic. I went to water. Then to a walk.

By the end of the walk, I felt like doing a little workout. I chose 20 hill repeats in the sand. The entire workout took about 20 minutes, but it felt awesome. Not too much and just enough to get my blood moving. Then, it was to the 38 degree plunge, and that was truly the icing on the cake.

I was a different person after that rather simple sequence of walk, hills, and cold water. So wild and it will always be a mystery as to why it’s so hard to remember, or more importantly BELIEVE that that is what we need. We need movement. Movement is the medicine. Frankly, I believe it is the BEST medicine.

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Mike Tarrolly – Co-Host of the Crushing Iron Podcast

Yoga instructors often say “stay with it” while students are in the pose. Or even, find your spot and lean into it. I love using analogy, and finding relevant moments to practice things like that and tonight’s plunge offered an opportunity.

When racing Ironman, I truly believe self-talk can be a massive advantage if you have your mind right. There’s something powerful about “one more mile” or “one more buoy.”

That approach helps keep you in the moment and if you can do that, the next moment might shift to your advantage.

While plunging tonight, out of nowhere, it started to pour. The rain was cold, the wind was loud and I saw a few lightning flashes in the distance. My first impulse was to run out of the water, but I stayed, and leaned into it. Putting extra emphasis on my breath and finding comfort as the cold rain pelted my neck and face.

When racing, it’s easy to react to impulses but it’s usually better to let things play out. Be deeply in the moment and know that in the end it’s going to be okay. There’s a reason people say, “take a deep breath.”

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Mike Tarrolly – Co-Host of the Crushing Iron podcast

Do We Get Sick Too Much?

I think the answer is yes. For the last several years I have been using deep breathing to reduce the impact of sore throats, colds, and even upset stomachs. It’s pretty simple, but there is a lot of healing power inside our own body.

I’m a coach and see it all the time. People get a cold and are sick for weeks. Phlegm production at seemingly impossible volumes. I know the feeling, I used to be there and would follow the “drink plenty of fluid” routine, but it just seemed to create more and more mucus that would never end. It’s was always the worst feeling, but I have truly shifted my perspective.

When Something Really Clicks With Your Intuition

About 7 years ago I heard a guy named Wim Hof on a podcast. He was talking about the healing power of oxygen and the mind. The timing couldn’t have been better. I was depressed and completely lethargic at the time. What he was saying resonated with me on a primal level and honestly gave me hope.

He described his breathing method, which was basically 40 deep inhales, with natural, unforced exhales. Then on the 40th breath, you push all of the air out of your lungs and hold your breath for as long as you can. When you need to breathe, take a deep inhale and hold your breath for 40 seconds. (This is my interpretation and may not be exactly what he said).

The Body Gives Us Signals

Whenever I feel like I’m getting sick I go HARD on this breathing pattern for 30 minutes to an hour. Over and over. Holding breath longer and longer. And, while I’m holding breath, I focus on the area that doesn’t feel right. The throat, the sinuses, the stomach, I’ve even used this practice to reduce shoulder pain. It’s all about creating an alkaline atmosphere in the body.

When you do it right your head and body tingle. It’s really pretty awesome and I love the feeling. I always do it on the floor or in my bed, and honestly, it feels like a pretty solid workout on top of the health benefits.

Colds and Plunging

It seems counterintuitive, but for the last 5 months, I’ve been doing the opposite of what moms warn their sons about . . . going into the cold underdressed. During this time I have been thinking about what “colds” really are. If they are a virus, it would seem like the cold would help kill it. For whatever reason I now think that tying “colds” to the cold seems kind of weird.

Wim has a line that he repeats often, “Go to the cold so the cold doesn’t come to you.” To the layman, that sounds completely ridiculous, but after months of plunging it makes total sense. If nothing else it feels like it makes me tougher and more of a fighter. I don’t just give in to every little pain or fear of sickness. I kinda tackle the challenge head on, and I look at going outside in a completely different way.

I really believe a tense body doesn’t function as well and is more susceptible to getting sick. Especially if it is a paranoia in your mind.

These days I don’t even think in terms of “getting sick.” If something feels off I just believe I am either adapting or healing. The body is working to flush out the system. Thinking we’re sick is a weak position and can wear us down mentally. If you can come at it from a place of feeling strong and your body is doing what it needs to do, it’s a much better perspective.

There is so much power inside of us if we know how to access that strength.

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By Mike Tarrolly – Co-Host, Crushing Iron Podcast

Since I started plunging I’ve realized how often my brain goes into “excuse mode.” The weather was around 50 degrees in the afternoon and I’d just finished a run. Seems like the perfect time to jump in a cold lake, right? Evidently not.

I cooked up a thousand excuses for not plunging before looking out at the beautiful sunset and saying to myself, “You just lost another day.”

There’s something really powerful about telling yourself you have wasted a day of your life.

Yeah, I know, it wasn’t technically wasted, but I have been on a string of plunging that was going to end on one of the most welcoming days of the month. Somehow I convinced myself that it had to be done.

That’s might be the biggest return I’m getting from the cold plunge. Slowly overpowering that part of my brain that wants to quit or give in. Plunging is always hard and every time I follow through it gives me, not only an energy boost, but a confidence that I can do other hard things.

After finally getting in the 37 degree water, I stayed for 7 minutes without a problem. It’s really pretty wild how something that used to have me running for the exits is now my magnet.

And of course it’s always nice to have your dog waiting for you.

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Mike Tarrolly – Co-host of the Crushing Iron podcast

After three 6.5 mile loops I was about ready to cash it in, but decided to grab my GoPro and document one more for those who might be curious to see what it looked like. Rain for the entire day left much of the downhills were unrunnable but I still had a blast with the total elevation gain of 5,000 feet.

I typically use Run Camp to ignite the training fire and this year did not disappoint. I was out there alone and battling through the elements, which is kinda how I like it. My goal was around 6 hours but I came in around 6:40. This was one of those days where time goals flew out the window, but all I kept thinking about is how this kind of day can maybe help me be a little tougher at the end of Ironman.

I’m writing this a week later and I was shocked by how strong I felt a couple days later. There is really something about hills and doing hard things that involve strength more than endurance.

I was pretty delirious and felt a little bit like I was on anesthesia out there, so forgive me lunacy that occasionally comes from my brain. There are a couple of “s-bombs” but nothing too bad.

Thanks for checking it out.

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Mike Tarrolly – Co-Host of the Crushing Iron Podcast

Sometimes it’s the little things that count the most when it comes to training. So, these are a few things I shared with my athletes in the weekly email. I have been focused what I can control and these are a great way to stay in check.

1. Pay attention to your pacing. Understanding your Zones and being able to execute, is the secret sauce in triathlon. Don’t go out too fast. Patience is the hardest, but the most important part. You have to save something for the second half of your workout or race. 

2. Do your body work. I spent a ton of time rolling and stretching before and during this weekend at our Stage Race for run camp. It made a major difference. Do a little stretching or yoga before bed. It’s amazing how much easier it made moving around in the morning. 

3. Own where you’re at.  We all want to be faster, but we can’t just get there by making a wish. Think about getting faster as “being stronger” and able to hold paces longer. It’s not how fast you go, but how little you slow down.

4. Mind/Body Connection. I have a trick I like you use called “one more.” It could be one more lap in the pool. One more interval on the bike. One more aid station. One more run segment, etc. Take a deep breath and say, “okay, just one more.” Then repeat and build that ability so that you can perform this process in a race.

5. Put it off. Distraction is one of the hardest things in life. They are everywhere. From chips and cookies and booze to doom or pleasure scrolling, etc… Distractions are energy saps and ultimately steamroll our missions. Just like the above. Take a deep breath and ask, do I really need this distraction now, or can I build positive momentum somewhere else?

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Mike Tarrolly – Co-host of the Crushing Iron Podcast

I’ve been “into” cold plunging for years, but it was always really hard to actually follow through with the actual act of getting in the water. This year, after moving to the lake, buying a sauna and a cold plunge tank––I was secretly afraid I wouldn’t use them much. But, as with most things that get traction, I started slow.

After Ironman Wisconsin in September I kept getting in the lake. Swimming a little when it was 60, but doing simple 5-10 minute “plunges” as it got into the 40’s. It was never “easy” but the desire to keep going really grabbed ahold of me.

There were days when I kept putting it off and somehow rallied to plunge in the darkness. It’s noticeably colder when you plunge without the sun, but even that became moderately addicting.

How To Work Your Way Into A Plunging Habit

What started in the high 50’s has become oddly comfortable in the mid to low 30s, especially if the sun is out like it was today. But, like most things it’s much harder until you actually get in the right clothes and take steps toward the water. The “thinking process” before the plunge is never easy.

I think anything like this is hard if you start with the extreme. If you don’t have a lake or a plunge tank, I would recommend filling the bathtub up with cold water from the spout. Get in for a short time after a workout. Try to stay longer each time and do that for a week.

Then, start adding a little ice to the mix. Maybe one bag for a week, two the next, etc . . .

We used to plunge at our Run Camps and I would never go in above my waist. After building into it and staying with it, it’s easy to submerge to my neck.

How I Think Plunging Makes Me A Better Athlete

Endurance sports is really a mental game and plunging has made me not only more resilient, but more in tune with my body. One of the things I like to work at is reversing the shiver.

Some days the water just feels colder than others and when it does, I will start to shiver fairly quickly. Whenever that happens, I focus completely on my breath and trying to calm the shiver. It’s a mind/body connection that I feel translates into something similar like letting go of pain during a race.

This year at Run Camp I ran a 5k, 10k, 1/2 marathon, and full marathon on consecutive days. All on a long training run of about 7 miles. I certainly wasn’t trained for the distance, but I felt really good about how I managed the pain. And, to be honest, there was far less pain in general.

Is It Inflammation, Or Is It Something Else?

The go-to reasoning behind plunges is that it reduces inflammation. I’m guessing that’s probably true, and when it’s paired with the sauna you get the constriction along with the opening of blood flow, which seems like it would help circulation and healing in general.

But for me, the plunge is more about “getting through” it and teaching your body and mind to lay off the panic button so much. Cold water can “hurt” after a while, but that’s an opportunity to transform the pain into pleasure . . . if you stay calm. It’s fascinating and reminds me of yoga.

When you get into certain poses in yoga, they tell you to breathe into it. “Stay there and be with the body.” That reminds me of holding on longer in the cold water. Just breathe. Be with your breath. Calm your mind and your body.

How can these principles not translate on a run at the end of your race?

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Here are some highlights from our C26 Run Camp in Tennessee. This camp is always a favorite because we park the car and don’t leave for four straight days. The perfect escape from the stress of daily life.

We either did the C26 Ultra Challenge, which was a 5k, 10k, 1/2 marathon and full marathon, or half of that combination on successive days. The longer “stage race” completed around 50 miles of running/hiking and 10,000 feet of elevation. The day of the marathon it poured, which made the 5,000 foot course daunting.

We cater in tons of food, have ample time for relaxation in Normatec boots, and take a daily plunge in the creek together where this year the water was a manageable 50 degrees.

The setting is perfect for a great weekend getaway. For more information on C26 Camps, please visit C26 Triathlon.

Video: Shot, produced and edited by Mike Tarrolly – [email protected]

By Mike Tarrolly, Co-host of the Crushing Iron Podcast

An athlete I coach, Bill, left a training peaks comment the other day about how he went out for an easy run with a guy much younger and faster. Bill just finished Ironman Wisconsin and he was planning on something easy. But this kid is training for a half marathon and his easy pace was 7:50 miles.

It would have been easy for Bill to cash it in, but he hung around and told me, “It must be nice to be young . . . it felt really good to be able to keep up!”

That got me thinking. It’s really easy to get caught in an Ironman “safe space.” Seems like that’s the way of the world and I know for a fact that it creeps into me as both an athlete and a coach.

I remember back when I started triathlon. I used to try and run with runners, bike with cyclists, and swim with swimmers as much as I could. But over time I drifted into my own world and got soft in the process. It’s easy to “think” you’re going hard and even easier to stop when no one is looking.

We always talk about how athletes usually go too easy on their hard days and too hard on their easy days. That usually ends up in the gray area where there isn’t a whole lot of benefit.

Why do we do this?

Because, even though no one is usually watching, we “think” they are because we post on Strava or other social media. We don’t feel comfortable putting slow paces up, and we definitely don’t want to put a failed workout to the world.

Personally, I have been spending a lot of time walk/running since Ironman. It feels good and doesn’t shell me too much. But after Bill told me that, I went out for a straight run with a negative split mentality.

I cruised for a while, then decided to make it hurt a little. I went deep inside, which is a place I haven’t often gone the last few years in training.

I don’t want to say it all clicked, but something did. I realized that I have to go harder if I want to be faster. I can keep telling myself that I will execute the perfect pace in Ironman, but we all need a little head room to cover our asses.

Back in the day I used to cruise around 8:30/mile, but this year I was more in the 9:30 range. Why on fucking earth do I think that is going to give me a better Ironman run? It won’t.

We need to test ourselves more often. Cruising along at the same effort all season will not get you to your Tri Calc expectations. The only way to get there is work harder and bust out of the safe space you’ve created.