Crushing Iron

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.

January 7, 2013

Ironman Wisconsin Training: Week One Recap

Well, today (sort of) concludes my first official week of Ironman Wisconsin training. We were supposed to start the Monday before New Year’s Day, but that didn’t quite work and I didn’t lift a finger until the day after my Badgers tanked in their third consecutive Rose Bowl! At least we got there again!

As you may know, there are five of us training together for Ironman Wisconsin and the results for week one are mixed.

Mark and Kevin hit the ground running and as far as I know have completed every workout. I know this is fact because Mark’s bicep looked huge when he was eating hard boiled eggs at Sunday’s East Nasty breakfast.

Daniel, who is having foot problems, completed only one bike session, and will have to miss his Disney Marathon. Poor guy just shaved his head for charity, now he’s walking around bald with a sprained mid-foot.

Jim came down with the flu and hasn’t been able to workout, but that didn’t stop me from interrogating him for our documentary.

As you can see he is nice and toasty in his unofficial Ironman Wisconsin blanket and looks like he just finished back to back Ironmans. At one point during the interview he coughed, then gasped for air before saying, “Wow, that was the deepest breath I’ve had all week.” It hurts me to see him out for the first week or two, but there’s still plenty of time for this soon to be 3 time Ironman.

As for me, I have been doing the best I can with the workouts, but some of them are out of my league. I am banking on the fact that our coach is aiming high and hoping we get close to the target, especially considering last Friday’s workout called for 3,000 yards and my “water anxiety” was so high I had to stop in about 15 minutes. That haunted me most of the weekend, but this morning’s swim was probably my best ever. So many ups and downs!

My ass is not taking well to the bike trainer, but I got some exciting advice from a seasoned Ironman over the weekend and am excited to slap a little more lube in my shorts for the next ride. I’m also fired up to hear it’s supposed to be in the 60’s this weekend and I’ll get to ride outside.

The program has called for two runs so far, plus one tonight (and yes that means this is a two workout day). I’m anxious to get home and do a light 45 minute run with some one-mile-pace intervals sprinkled into the middle.

Tomorrow is weights in the morning and bike after work.

I have mentally prepared for this schedule for months. We have been filming the documentary all along and, to a man, we truly believe the process is the best part. I cannot wait for the weather to break so I can set up the pool and use it for recovery after grueling runs and rides.

January 5, 2013

Save it, or Shave it? Video

The other day I posted about fellow Ironman Wisconsin teammate Daniel Hudgins and his quest to raise money for the homeless by using his controversial hair as bait. You could vote (by donating) to “save or shave” the hair and the tally came down to the wire in a tension filled finish! He raised over $3,000 dollars and all proceeds will be given to Room In The Inn. The excitement was captured in my latest video:

January 5, 2013

Bad Start to 2013 Training

Let me tell you, I am not quite in sync with the official Ironman training. The schedule is laid out like a ripe bag of apples waiting for a sinful chomp, but this holy roller isn’t hungry! Yet . . .

I started yesterday with lower body weights and hit the trainer bike last night, but tonight’s swim was sh*t bag. The plan was to do 40 x 50’s, then finish with an easy 1,000 pull. I couldn’t find my breath for the life of me and while I’m sure that is somehow ironic, it’s nowhere near finding 10,000 spoons when all you need is a knife.

Anyway, like U2 says, I’m gonna walk on and make love to my bike tomorrow. And while I’m at it, is it just me or does riding trainers suck? I’ve been on mine maybe 6 times and I am genuinely concerned that it’s not gonna work. I’m seriously contemplating riding in the rainy 42 degree weather tomorrow instead of riding in place while my dog looks at me in sadness for two hours. I think I may need a new seat as well, so if anyone (coach?) has a good recommendation, slide it over.

Sunday is an easy 1:15:00 run, which I’m really looking forward to. I mean, other than the fact that runners can be kind of weird, I’m really getting into this archaic form of transporting my body and soul. There is definitely something scintillating about reaching new goals and I’m sure that’s because I’ve only been running for a year and being able to say I’m going for an easy one hour run kinda cranks my jack.

DIET QUESTIONS

I just ate pasta for the third night in a row and I am seriously concerned I have an addiction. I’m still not sure how I want to handle my diet for this race, but pretty sure it will not center on pasta. I’m leaning toward fish, greens, and potatoes. Any thoughts from the gallery?

January 3, 2013

Shaving For Charity

Well, last night was a first. Fellow Fab Five Ironman teammate, Daniel Hudgins, put his flowing mane on the line to help homeless folk get their lives back in order. Daniel had let his wig run wild for about a year and last night was the culmination of a fundraiser that generated over $3,000. The gist was for people to donate money so that he would keep or shave his hair. The tally went right down to the wire, but a last second check for $300 by our coach, Robbie Bruce, but the “shave” side over the edge. I was there with a camera and caught every drop of Daniel’s “nervous sweat” on video (a can’t miss thriller that will be posted later tonight). In the meantime, here’s the result.

Training Notes: This morning I rose with the crack of dawn to meet Kevin at the East Nashville YMCA for a leg workout. It was my first “official” Ironman Wisconsin workout of the year and I was astonished by two things:

1. people are actually up at that hour
2. how amazingly weak my legs are even though I have been swimming, biking, and running for the last year.

We did simple lunges, squats, leg presses, calf raises, box steps and the like and I could literally feel dozens of unused muscles at work. The workout left me humbled and amazingly optimistic because I really feel that strength training is going to make a major difference in triathlon results.