Crushing Iron

January 21, 2013

A Flattering Look at the Ironman Wisconsin Team

If you’re on Facebook, please feel free to like our Crushing Iron page. We’ll be posting as a team and it’s likely to be full of fireworks that won’t be posted here.

This is Mark’s proud grin after being elected team captain for post-workout beer parties. Coach Robbie wondering what the hell he got himself into.Kevin’s recovery program in action. Daniel raising $3,000 for the homeless with his hair. Jim fighting a “mysterious illness” in week one of training. Shot of Mike from an emotional scene in one of his earlier movies.

January 20, 2013

Tempo Training for IMWI and New Orleans 1/2 Marathon

For some ridiculous reason, I can’t sleep. I’ve been doing tougher workouts than I’ve done in years and I’ll settle into bed around 9 or 10 (thinking I’m tired) and stare at the ceiling or Seinfeld and Office re-runs until one in the morning. Last night, I added a little melatonin to the mix and I think it may have helped. I fell asleep quicker and had a bit of a haze this morning.

I drank my go-to orange juice/water mixer and added an apple to my belly before heading to Shelby Park to meet aspiring runners in training for New Orleans and/or the Country Music marathon. Kevin, Jim and Daniel were there as well (Mark is in Phoenix for the Rock n Roll 1/2, which I’m assuming he crushed). It’s nice to see the guys wearing Crushing Iron gear and more than it being the title of this blog and our documentary film, I feel like it is becoming an attitude with all of us, including our coach, Robbie Bruce, who sent me this pic the other day after his bike workout.

This morning’s run was eighty minutes, which still kind of makes me chuckle. It’s just so strange to show up for these runs with no doubt in my mind I will be able to handle them. That said, it wasn’t easy.

We started with a 15 minute warm up around a 9 minute pace, then went into our “race pace” tempo (which met some discrepancy because we weren’t sure which race we were emulating) and Jim decided it would be my New Orlean’s Half goal.

I was caught up in a discussion with another guy and didn’t realize Jim and Kevin had taken off ahead of the pack. I looked at my watch and realized it was tempo time and put my head down to catch them cruising at just under an 8 minute pace.

We raced down Davidson Street toward LP field and remarkably I felt fine at that pace considering I had only woken up 30 minutes earlier. After the 15 minute tempo we slowed way down for two minutes before doing another 15 minutes at sub 8. We did one more of these (3 total 15 min tempos at an average of 7:53 each) then cooled down for 16 minutes to hit a total of 80 minutes.

Our overall pace for the run was 8:24, which is pretty damn sweet, and we covered 9.52 miles. It got me thinking.

If I did exactly that at New Orleans, I could add one more 15 minute tempo segment at 7:53 and pretty much finish the entire half marathon around 1:45, which is very encouraging considering I sit here feeling pretty fresh. In reality, my technique will be more like starting at 8:30 for a couple miles before locking in just under 8, then hopefully having a little kick. We’ll see.

Afterwards a few of us went to Bongo Java for an incredible feast on . . . coffee. Now, I will probably go to my Facebook feed and watch people get furious about the NFL Playoffs.

January 20, 2013

Spin Class Number 2

Our last spin class, Kevin almost got shanked by a female inmate. Today, was a little more under control.

In a stroke of miracle, I showed up with my video camera at 7:25 am today and Jim was digging hard in his new Crushing Iron shirt which will help us promote the documentary along the way. They turned out great and were designed and produced by my old business partner, Brian, at Creative Pig Minds Design, in Rockford, IL. He also owns a vegan brew pub (for which I made the video). The plan was to start at 7, ride an hour, then do the spin class. I started peddling at 7:30.

For the second week in a row we were joined by Allison, who has taken over the official “plus one” role if one of the Fab Five is missing. Today, she filled in for Mark and crushed two hours on the bike before joining us on the 20 minute run.

She really digs Florida and is training for the Gulf Coast Triathlon in May. I am still pondering this race, mainly do to the potentially harrowing swim in the gulf.

Daniel is nearly 100% after a mid-foot injury that sidelined him for a couple weeks. He’s also leading the Country Music Marathon training group for the East Nasties, so homey has a lot on his mind as can be seen in this revealing photo. If there were an award for most dedicated early season performer, it would likely go to Kevin. He has been steadfast on his workouts and is clearly determined to develop his bike skills. I spent half the spin class scoping out the instructor while Kevin hammered hard and focused with an intensely spiritual approach to his technique (notice the interlocking fingers). After the bike, we trekked out into one of Nashville’s most impressive wild-dog neighborhoods. Every damn house on the first block seemed to have big ass dogs chained by cruise ship docking chains laying around on the porch. But, they all seemed very nice.

The 20 minute run was nice and easy, I think around a 9:15 pace, and it was very clear to me that my leg strength has increased dramatically. Each step was a little heavy, but the typical aches and pains associated with weak knees, quads, and ankles seems to be going away. I guess sleeping in is working!

Daniel, Kevin, and Jim took their sweet time changing while Allison and I sat in the midst of a daycare rally for kids who drink a lot of coffee. The sweat dried on our crusty bodies and we critiqued people’s workouts. Eventually they walked down the hall looking like a GQ ad in motion and I thought to myself, these guys are prematurely celebrating their stardom from the soon-to-be-famous Crushing Iron documentary. The sea of children parted and 3 of the Fab 5 casually grabbed a bottled water and led us down the road to stuff our faces at the Pied Piper.

January 18, 2013

Manti Te'o and Believing in Yourself

The more I hear about this Te’o story, the more I tend to believe he was genuinely duped. I think — just like we wanted to believe his story– he wanted to believe this relationship was real. Against all logic, he kept rolling with the unthinkable twists and turns because he truly felt comfortable with the image she presented.

She said the right things. Pushed emotional buttons. And, as a Mormon, maybe it was just easier for him to be in a relationship removed from religious anxiety.

He likely had a huge pool of female possibilities on the Notre Dame campus, but was conflicted by the temptation of it all and chose to recede into a safe world of fantasy. It doesn’t make this cover-up right, but I can see how it all spiraled into a big mess he simply hoped would go away.

Regardless of the outcome, I think Te’o’s story is more proof that we can talk ourselves into anything. He wanted comfort, love and understanding so badly that he ignored blazing red flags all around him. He was all-in on this relationship and it was fueled by hope and faith.

Or maybe it was all a big cover up.

Regardless it got me thinking about the power of the mind with regard to training. How much can we talk ourselves into? How much of an affect can visualization have on our finish times? I believe a lot.

If so, how do we find the right mindset? Can we talk ourselves into confidence or does confidence drive the train? Which comes first? I kinda think it’s fluid, and like meditation, takes practice.

Some days I feel so good about a workout or have so much energy I look up qualifying times for Kona. That’s when I get this Jekyll &Hyde thing going on.

Mr. Mike Hide says, “What the fuck are you doing? You haven’t even done one Ironman yet.”

The honorable and soft spoken Dr. Michael Hyde starts calculating splits and devising ways to pay for the trip to Hawaii.

The frightening part is . . . both sides are right.

I respect Ironman more each day. While it is becoming less intimidating for some triathletes, it is still a monster quest. A year ago I couldn’t run a mile without stopping, now I’m concocting ways to blaze through 140.6? It seems as illogical as having a serious girlfriend for 3 years without meeting.

But you try to keep the faith. You want to believe you can crush it . . . or kiss it.

Consequently my Kona qualifying target time for Wisconsin would be anything under 11 hours. How ridiculous of me to even think about that kind of time, and that’s the problem . . . the more I think about it, the more I talk myself out of the possibility.

The other night I had a discussion with one of my training partners, Jim (who is looking eerily close to Einstein these days) about the intensity of the training schedule so far away from the race. I was concerned about getting too deep too fast. The last thing I want is burnout.

Jim’s been through this and knows what it takes to finish an Ironman. He’s completed two. Essentially he said he didn’t think the workouts were that difficult and asked me if I wanted to “do okay” or “crush it.”

So, like most things, it’s better to make a decision and be wrong than never make a decision. The first decision was made when I signed up for Ironman Wisconsin. The second one I have to make is, how will I approach it, with questions and doubts, or confidence?

You can’t have doubt. Te’o played at an elite level while leading Notre Dame to a 12-0 record. Then his world came crashing in just before the National Championship and he was invisible in that game. He was thinking too much. His confidence was gone. He did “okay.”

If I really pay attention to my life, I can see that confidence is built through action. By tackling fears and showing up for the tough workouts. It’s one thing to plan and plot strategy, it’s another to over think. With Ironman training, I need to believe in myself, trust the workouts, and not let my mind fall into a pattern of doubt.

Swim, bike, run.

January 17, 2013

Another Couch to 5K

Around this time last year I took my first strides toward being an endurance runner. Tonight, I will pass my lessons forward as a coach for the Nashville Running Company’s “Couch to 5K” program.

The group will meet on Tuesdays, Thursdays, and Saturdays, and while it is in direct conflict with my Ironman training, I feel a deep sense of gratitude to everyone who encouraged me when I started. Now, maybe I can inspire someone to change their world.

We’ll start with the same 5 minute warm up walk, followed by intervals of 60 second runs followed by 90 second walks. A year ago, that seemed daunting, tonight, I look forward to the break, meeting aspiring runners, and the opportunity to work on my running form.

In theory, I should go straight from the run to the Y for a swim, but that remains to be seen. In fact, maybe I should start a couch to pool class while I’m at it!

January 15, 2013

Introducing the Ironman Fear Meter

I think we hit the 70’s in Nashville over the weekend, but that came to a crashing halt this morning. Ice caked the windows when I grazed by to tackle a painfully early Monday-morning-run.

Today was tough, but it was also the first time I kinda felt like Rocky. Cold, dark, empty streets waited for my hunched over body covered in a gray hoodie to set sail into the sunrise. The wind cut through the cotton and dogs barked as I shuffled past. The meat of the workout was hill repeats, which sounded like a splendid way to kick off the work week.

I jogged two miles past the quiet homes onto the Shelby Park Greenway, then turned to face the steep path that led to the top of the pedestrian bridge. The ascents were labeled “hard climbs” and I did just that, covering each rise in about a minute. Then I’d jog down and do it again.

I finished the five hills and turned left toward home. (I realized tonight, I skipped the “five fast descent followed by slow jogs to the top part). It was a good way to start the day.

It was a quiet morning, and the only person I saw . . . was a deer. The Rocky theme played over in my head and I felt strong as I tackled two more hills on the way to my house. I covered five total miles in about 43 minutes and really wanted to keep going, but reality was calling.

I sat through 8 hours of corporate speak in my basement office wishing I could be in a pool or on a beach or lifting weights or sitting on a trainer (well, maybe not the trainer part). It was a very technical “numbers-kinda-marketing-day” and I really needed workout number two when I left.

I came home, fed the dog, and went to the pool. And while I have you, let me just say, I think lap swimmers are treated like the dregs of society.

At the East Nashville pool, we have exactly two lanes and they are just wide enough for a pair of supermodels. I am always waiting to get in the pool while staring at two or three people eating cheeseburgers on the “fun side.”

I swam about 45 minutes tonight and there was some poor guy watching for at least 20. Eventually I climbed out and said to the guy, “Sorry, man, I wish they had another lane.” To which he responded, “Oh, no problem, I have nothing else to do.”

So, I guess this makes me the totally impatient asshole of the bunch!

Tonight’s workout was some crazy ass combination of sprint repeats, but I forgot my sheet so I made up my own version, which consequently wasn’t close. But, it’s all good because I am still trying to find my comfort zone in the pool and frankly sprinting feels like shit (not to mention I don’t think I’m going much faster). So, I dabbled in the “fast lane” for about 10 minutes, then finished with a nice, smooth 25 minute swim (that was only interrupted once by some kid who had to take a swim test and let me tell you, this kid swam like Johnny Weismuller. Water was flying everywhere and he passed with flying colors, then he and his little buddy hogged the other lane with flippers and snorkles).

So, in all, this has been a really nice day. I feel strong, but not overworked. That’s kinda my internal barometer at this point. The last thing I want to be is exhausted and facing a string of tough workouts.

Now I will introduce a new feature on this blog which will rate my confidence level with the different events.

Ironman Fear Meter:

Swim – Very concerned
Bike – Somewhat concerned
Run – Fairly concerned

Today’s Diet:
Breakfast: Oatmeal, Banana, Hard boiled egg
Lunch: Wendy’s #1 with pickles and ketchup only, coke
Afternoon: Small coffee
Dinner: Tuna straight from the can, Hard boiled egg, pasta, an apple

January 14, 2013

My First Official Spin Class

So, I showed up a little late, but did I deserve this from my teammates???

January 13, 2013

Little Kid at the Bluebird Cafe

If you’ve ever been to Nashville or watched the new ABC show with the same name, you’ve probably heard about the Bluebird Cafe. It is a legendary music venue that seats 100 people, kicks you out if you talk during the song, and has hosted most of the world’s greatest songwriters. Tonight, I went to watch my buddy Roger steal the show.

Some of you may remember Roger as my “Wisconsin buddy in Nashville” and this story about how we both decided to change our lives on the same day. This Thursday he will take “changing his life” to the extreme. He’s packing up his guitar and moving to the Florida Keys to be a full-time musician.

It’s a bitter-sweet move for both of us. We have become very close and ran our first half marathons together. I was also there in December when he ran his first full. Roger is one of those guys who gets something in his head, sets a plan, and makes it happen. It’s very inspiring and I will miss him.

Roger is exactly the kind of person I like to surround myself with. Positive, ambitious, and determined. My Ironman training teammates are the same way and on days like today it hits home in the simplest of ways.

My training patterns are slowly but surely falling into place. I am not yet the 5am guy, but I’m routinely waking in time for 7am pre-work workouts. I have been cautious about going too far too fast with changing my sleep patterns and training. Today was a good example as they were on bikes at 7 and I showed up at 8 for spin class. But, other than a little ribbing, it was incredibly motivational to see these guys digging in. It truly reminded me of a team that was determined to do whatever it takes to win. And winning in this case could be as simple as finishing under 17 hours.

After the bike, we walked to the front door of the Y and stared into the pouring rain. After years of adulthood, my natural reaction was to think that we would just run on a treadmill, but not one of these guys blinked. They stepped through the door, put backpacks in their cars, and started running down one of Nashville’s sketchiest streets.

We jogged in silence for a while as the rain soaked our head and shoes. I admired the potential of the rundown neighborhoods I normally drive through in the dark — and as fast as possible. Today landscape was still, and almost inviting. The soft sounds of our feet prodded past the urban blight and we barely saw a soul.

It was an easy pace but East Nashville is loaded with hills. We started joking about how runners yell back to warn other runners about oncoming cars or bikes or whatever. “Car up.” “Bike up.” Then took it to the extreme.

“Puddle up.” “Mailbox up.” “Stick down.” “Bird up.” Nearly everything we saw became an obstacle.

“Street sign.” “Curb.” “Trash can.”

As we made our way back toward the Y, we realized the time was a few minutes short of the targeted 30 minutes. It was a similar moment to standing there looking at the rain. I fully expected everyone to opt for the easy way out, but the quick decision was to veer off and run a few blocks out of the way to complete the goal.

It seems simple, but I found incredible joy in that symbol of dedication. They had already been on bikes for two hours and we may have been two minutes shy of the total run time, but they decided to go the distance and I guess that’s a microcosm of the Ironman mentality. Finish.

I have always known that being around positive and ambitious people makes a major difference. Once again, I am seeing it first hand.

After working various printing jobs for 17 years in Nashville, Roger hasn’t lost sight of his dream and is transforming his life into that of a full-time musician. Jim, Daniel, Kevin, Mark and our coach, Robbie are are incredible inspiration and because of them, I am tackling something most people I talk to can’t even comprehend. The little kid in me is coming back and reality is changing thanks to the motivational forces that surround me me.

January 12, 2013

Fab Five Introductions

Over the next few days I will offer a closer look at all the Fab Five members on a mission to crush iron in Wisconsin. The first is business owner, entrepreneur, and dad, Mark Scrivner.

I picked this photo because of the irony. With his energy and commitment to training, family and business, Mark will be a force (hopefully in this costume) to be reckoned with on the Ironman Wisconsin course. Learn more about Mark and his goals, hobbies, etc. by reading his answers to 10 questions (below this photo).

10 Questions for Mark Scrivner

1. Where are you from? Eldon, MO or central Missouri
2. What are your favorite running shoes? Brooks
3. What kind of bike do you ride? Cannondale Slice
4. What’s your age group for Ironman Wisconsin? 41-45
5. What’s your go-to workout meal? Penne pasta
6. Favorite Beer? Fat Tire
7. Favorite race to date? Tucson Half Marathon in Arizona
8. Three words you’d use to describe yourself. Outgoing, ambitious, focused 110%
9. What do you most look forward to on this journey? Training with the Fab Five and the finish. Least looking forward to? Summer Training.
10. What’s your best discipline? Running.

Learn more about Mark’s video business

#Crushing Iron

January 12, 2013

How A Blonde Humbled Me in the Pool

Four of the five Fab Five members showed up at 7:00 to ride the spin bike for an hour before spin class. I was the only one missing.

The training schedule called for a two hour bike followed by an easy 30 minute run, but since I’m listening to my body, I slept in a bit and got there at 8:00. I took a little shit for that maneuver, but the guys didn’t know what a traumatic experience I had in the pool last night (yes, this is what I do on Friday nights, swim).

I’m usually a little tight on Fridays from the workweek, so I stuck with my plan of a 300 yard breast stroke to loosen up, then complete the 2,000 yard light swim. Once again, I couldn’t find my stroke and it’s starting to piss me off. It’s like a perpetual level of mediocrity in the pool.

Somewhere around lap 16 I started to feel loose and settled into a nice pocket. I mean, I was ready to hammer the rest of this swim in gorgeous fashion.

I saw her out of the corner of my eye in the next lane. She was probably mid to late 30’s and swimming right with me for a few strokes, but two strokes later she was a body length in front. I kept repeating, stay on your stroke, keep cool. Then two body lengths, then three, then five and soon she was lapping me. I was crushed, but just couldn’t keep up.

I cursed my swimming and did my best to stay with her feet, but it was hopeless. I settled back in with my body and breathing. She stopped for a minute and I regained my composure. Now, I knew I was swimming faster and could hang on her next approach.

As I spun off the far wall, I saw her right behind me. I subtly kicked it up a notch to ward her advances, then saw her creeping up on my right again. I threw form to the wolves and hammered the water like a caveman. She was not touching the wall before me this time. I fought the waves and battled every pain in my body. Water flooded my mouth and I spit it in her direction like a heavyweight boxer. I would win!

My flailing only seemed to make her chuckle. She cruised through the water like a dolphin. A smooth ocean creature at piece with her environment watching as the land-dweller panicked. She flew by me like I wasn’t there and, it hurt more than normal because when she pulled away, I noticed she was doing the backstroke! This woman just pummeled my dreams from her easy-chair.

So, as I concluded my 1,500 yards (yeah, you caught me), I did what any competitive athlete in my shoes would do. I waited for her to stop and asked her for advice, which she happily gave and was instantly second-guessed on the first Youtube swimming video I watched later. It’s all so confusing to me.

With my swimming nightmare in the mirror, I staggered into our group bike with weak legs and low self esteem and as luck would have it, the spin instructor was a mid to late 30’s woman who proceeded to kick my ass on the bike. These women, I am telling you!

I stuck it out for an hour, then ran with the Fab Five minus 2 plus one (Allison) for 30 minutes in the rain. I’m guessing we were around a 10 minute mile pace and climbed some nice hills, but I felt very strong. Then, of course, I crushed breakfast.