Tag: Fab Five

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The Fab 5, One Month from Ironman Wisconsin

It’s one day over a month away from Ironman Wisconsin so I thought I would report the current status for the Fab 5 along with +1 and +2.

HDRef_CreditSqueeze_36923_701Daniel just got back from Colorado where he waltzed into the epicenter of triathlon training and crushed Boulder 70.3.  He negative split the 1/2 marathon and ended with a 1:41:32 on the run and an overall time of 5:09:23.  He has put us all on notice with that effort and strung together a remarkable race portfolio this summer, with at least one more before IMWI.  His mood has been steady and his love for the sport palpable.  I think he is more than ready for Wisconsin and will likely add it to a long list of stellar performances.

1010592_10200864320502597_1028552716_nJim recently posted a picture of himself at work and is still flying high from a Psychedelic Furs concert.  He’s also been taking FULL advantage of his role as Social Chairman for my above ground pool.  In fact, some say he may be abusing his power!  Jim’s been nursing a couple injuries, but seems to be climbing over the hump and gearing for the race of his career.  He’s a cagey veteran in this sport and I’m fully expecting him to peak at the right time.  I’m also super stoked to have him visit my homeland and celebrate a year of training with some brats, cheese, and a beer.

wisconsinswimMark is totally pumped this week, but I think it’s been because his daughter just started school.  He’s also extremely busy at work with merger/acquisition stuff and I fully believe he has his hands in the recent purchase of the Washington Post.  With all of that he just continues to hammer workouts.  We did Muncie 70.3 together and he recently set a PR in the Music City Olympic.  It seems like his injuries are behind him, or certainly under control, and like us all, he is just counting the days.  We’ll be staying in the same hotel in Madison and I am banking on him for a wake up call race morning.

252345_10101363496434081_47966115_nKevin.  Well, he’s a tough read.  I sense that he has been recovering from the injuries that kept him down at Muncie.  He been tenacious as ever at open water swims and hitting the Trace with equal vigor.  He’s been relatively silent on his progress as of late, but the fact that he has only missed one open water swim all season is a pretty good hint that he will be attacking Lake Monona like a shark looking for salt.

mikesleepMe?  Well, I’m pretty much going with the flow, but have to admit the butterflies are starting to churn.  It’s just all so weird.  Your endurance keeps building, but it’s hard to gauge because it’s gradual.  Obviously I can go more than I could in January, but sometimes I feel like I can’t go as far as I could last week.  I’m actually looking forward to the upcoming weeks from hell, then curious to see what happens in the taper.

Allie is dealing with a shoulder issue, but seems poised to tackle her THIRD half of the year down in Venice.  She celebrated an important birthday recently and seems to be handling it well.  She’s also super jacked about a new bike fit.  1016908_10100156619485483_1984582996_nAnd Wasky?  Well, if this picture is any indication, he is more than ready for Louisville.  59694_10101221226374480_691182772_n

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Friday Morning In The Lake

I just looked in the mirror and can’t be sure I recognize the person staring back at me.  Just over a year ago (and for all of my life, really) I would have gone out of my way to avoid getting up at 5:30 in the morning.  Today, although I did hit snooze and almost overslept, I was actually excited to grab my wet suit and drive 20 minutes to a lake in the middle of nowhere.  What happened next, changed a little bit more of my fiber. 

I was about 10 minutes late for open water swim (can’t change everything overnight) but I slid into my wet suit and joined the rest of the crew for a few mass floating starts and drafting.  Fortunately, for me, I missed the in and out of the lake transition practice, which was probably the toughest, but I swam a little extra at the end.

Today was my 3rd time in open water in the two weeks and the progress is just remarkable.  I “almost” felt like a little kid again back at Turtle Lake in Delavan, Wisconsin.  I’d spend hours in that seaweed infested water, hoping to end the day with a kiss from one of the Chicago girls in for the weekend.  Never really happened, but I did love me some water. 

The swim was over at 7, but I had to make up being late, so I swam another 4 or 5 hundred by myself.  I got to the last buoy and started walking out of the water.  It was so gorgeous and peaceful, I didn’t want to leave.  I just wanted to float around and swim the morning away.  But this job thing can kinda cramp your style.

When I got back to my car, Ironman Louisville aspirant, Wasky, was dressed for a run and asked if I wanted to join.  After some careful deliberation, I said, yes.  We knocked out about 7 miles and I stood near my car smelling like a sweaty-lake-skank trying to decide if and where I could get a shower.  It was about 8:30 and work was calling, so I put on some fresh shorts and hit the highway. 

When I parked at work, the wind shifted and I got a big whiff of my own aroma and realized I smelled like a fish.  This was confirmed when a pack of stray cats followed me to the front door.

The good news is, nobody is coming in my office. 

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Country Music Marathon

The early forecast is 60% chance of thunderstorms, but I have faith Saturday will turn out in the runner’s favor.  I’ve worked in the news business long enough to know that extended predictions are iffy.  Much like my prediction for this race from two weeks ago. 

This will likely be my ultimate test of trusting my taper.  I was going strong until Saturday, but temporary illness squashed my training plans for Sunday and Monday.  Tonight, I’ll put in a little jog and maybe run again Thursday, but I haven’t had a run over 5 miles in almost three weeks.  The workouts have been loaded with swim and bike, though and I have to trust the cross train. 

Initially I thought I would go after a PR in this race, which would be something less than 1:42, but I think I will likely just use it as a training day and finish around 1:50 or something.  It’s a tough course and I have the Rev 3 Olympic the following Sunday.  (You can track me at Rev on Twitter @miketarrolly). 

Anyway, this would certainly be a lull on the training confidence meter, but I know the energy of the crowd and the rally for Boston will be a huge driver once I cross that timing mat.  It was my first half last year and even though I said what I just said, I really plan on getting a burst of adrenaline that helps me crush the streets of my own city. 

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The Road to Ironman Sponsorship Has a Light Coat of Gravel

I have a confession.  Last night was the first time I’ve completed the FULL bike workout . . . and honestly, I feel pretty damn good about that. 

10 Min Warmup
10 x 1:00 (:15 fast, :45 moderate)
Then 3 x 18 min as 6min Steady, Mod/hard, Threshold
Cool down to 1:30

Then my Episcopalian Guilt set in and I took my dog for a nice little mile run in the sleet to complete a brick.

While I was on the bike I watched Bill Maher’s “Religulious” which is, in large part, him having fun at the expense of stupid people, but it’s pretty entertaining.  And, it proves that my memory is shot because about halfway through it I realized I’d already watched it last year.  I don’t know, I’m a little bit of a basket case these days.

On a positive note, I actually went to bed early (around 11) and got up at 6 to complete a missed leg workout with Daniel.  I also got to meet the woman I referred to in an earlier post for reading email while doing the pigeon pose.  It was quite exciting. 

In other good news, it looks like the Fab Five is on the cusp of gaining a few sponsors (though said sponsors don’t realize it yet).  At the very least we received a large donation from a guy who is sponsored by PowerBar and that has my brain churning a bit.  Image
Well, most of Nashville is shut down today because we got a 1/2 inch of snow, but I am looking forward to a light 45 minute run after work and a brick tomorrow and a tempo run on Sunday!  Well, I’m sorta looking forward to all of that. 

Last night, I stumbled onto a 24 weak training program for Ironman Wisconsin and I’m not sure if I’m happy about this, but we are way ahead of that particular schedule and it doesn’t start until March.  I’m thinking at this pace, by the time race day comes, we’ll be at the point when someone asks, “Hey, what’s the workout tomorrow?”  And I reply, “It’s an Ironman.”  And they say, “No sweat.” 

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Adding Sprints to My Swim

First, I would like to invite all of you to follow all 5 of us training for Ironman Wisconsin on the Crushing Iron Facebook page.  That page will include posts from everyone and give you a deeper understanding of what this training group is all about.  I was shocked to see that we got almost 150 likes in one day, so maybe there’s something to it all? 

Tonight’s workout was actually a swim and not a bike as I stated in my previous post.  In theory we were supposed to do a warm up, followed by 50 x 25 sprints with :30 rest between.  The focus was on fast. 

I met Daniel at 7:00 with my fancy new Ironman swim watch and spent half the workout trying to figure out how the hell it worked.  I wasn’t sure if swimming with someone would make a difference, but it was actually pretty cool.  We shared a lane and basically chased each other all night.  And, it is just a fact, working out with someone else is always going to raise your game.

I finally got the watch figured out on the 20th sprint and we only ended up doing about 28 because the lifeguard kicked us out.  Well, not really, but they closed at 8. 

I hadn’t really done much sprinting before, but it is painfully obvious that my form is much better when I’m sprinting.  I have a natural tendency to focus on my core and don’t have time to wobble all over the place.  Including warm up and some stuff at the end I probably swam 20 laps, but it was probably the most gratifying swim I’ve had yet. 

We have weights in the morning and I’m gonna try to get some sleep now.  Slowly, but surely my internal clock is shifting.  Hopefully by September I’ll be waking up naturally at 5 am. 

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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).  jim2spincishirtThe 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.allistillspin

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.  danielspinclassyellowshirtIf 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).  kevinspinbikeAfter 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.

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When Will I Ever Wake Up?

One of my biggest concerns about Ironman Wisconsin training is getting my ass out of bed.  I am “Notorious BIG” for sleeping in.  I would rather workout at 10 pm than than get up at 5 to jump in anything but another bed.  I wonder if Ironman would entertain moving back their start time?

Adding to this pressure is the fact that everyone in the “Fab Five” goes to bed at like 8:00.  Well, maybe not Kevin, but regardless, they like their mornings.

Maybe I need to change my perspective on what I’m waking up for.

Like most kids, I sprung from the sheets on Christmas morning.  I couldn’t wait to see what Grandma T. pulled out of her arsenal.  She was “Notorious BIG” for going ape shit with presents.  Me and my brother would literally have to go to her house and help load the van on Christmas morning.  Her breezeway overflowed with gratitude.

“Hey, Grandma, who is Joey?  Does this present go in the van?”

“Oh, no. Joey is the son of a woman I know through Alter Guild at church.”

“What about Constance?”

“Oh, she’s the third cousin of Bill, who drives trucks for the County.”

“Everett?”

“City Manager.”

What??

Yeah, it seemed like she bought presents for everyone our hometown.  Likely the most giving person I’ve ever known.

So, you’re probably saying, “Why didn’t some of your Grandma rub off on you??”

Well, maybe it’s about damn time!

How do I translate Grandma’s legendary giving skills into my morning workout?

For one, drop the ego and make this about something else.  It has to be about a higher calling.  Yeah, like my training team, the Fab Five!

If I’m not there for an early workout, they will surely be sad and feel like something is missing.  I would hate to detract from their workout because I was up late cleaning my kitchen or surfing the net for anything that would distract me from going to sleep.

And I could start each morning with a gift!

As the owner of a video company, Mark would surely find joy in some of the old electronic cords I have lying around the garage.

Ohh… and Daniel would love some of my old clothes to use as crazy costumes for future races.  I have a great shiny red cape that would fit his super hero mold like a glove.

Jim likes trinkets and candles and stuff, which is good news because my junk drawer is loaded with mystery items that would brighten up his day.

Coach Robbie is big time on craft water and I have some serious connections, not to mention several spigots.

And for Kevin, there is at least a week’s worth of “older” beer tucked away in the bottom corners of my fridge.  He’s not picky!

Yeah, I like it.  Let the gift DRIVE ME!  I’m sure Grandma got a much bigger rush out of giving than receiving.  And what’s a guy that has everything like me need with half the stuff that’s cluttering my place?  Simplicity rules and I’m nearly ready for bed.

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Ironman Wisconsin Training Video

Here’s the first in a series of Ironman Wisconsin training video from members of the “Fab Five.”  Jim kicks it off with a reflection on the excitement “just signing up” for an Ironman can bring.

It should be noted that Jim is the only Fab Five member in this video.  I shot it while he was doing tempo runs with another group in preparation for the Huntsville Marathon.