The dreaded (unplanned) rest day.

Everybody needs a rest day or two now and then.

There’s strength in rest.

If you’re body isn’t allowed to heal, you may end up being sidelined for quite some time.

I hear this advice time and time again, but it never gets easier to swallow.  When I’m in the midst of training, I don’t like going off course and not completing something that is designed to get me where to I need to be.  I know training plans aren’t written in stone or designed to be completely rigid, but it’s hard for me to skip a scheduled workout, regardless.

Despite the fact that it’s going to bother me to no end, I suppose I should rest today.

I tweaked my lower back during my Core Synergistics workout yesterday and seem to be developing a nice little sinus infection to go with it.  I woke up this morning feeling pretty rough.  I guess my first instinct to take it easy today should win out, but I can’t help feel guilty for missing something that I could “get through”.

Maybe I can at least squeeze in a 45 min run at lunch??

Do you feel the same when you have to miss a workout?  What do you do to combat this feeling?

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Beginning Base Workout Routine

Seeing as I am well below average in swimming and biking, I decided I would hit those areas the hardest before I start my 20 week training plan for the 1/2 Iron distance tri in September.

On December 1st I started the base building / technique learning phase.  I spend 45 mins in the pool (roughly 1 mile) 3 days per week and 45 mins on the stationary bike (spin class) 3 days per week.  I’m trying to improve in these areas in order to become more efficient and not make things harder than they need to be.  It’s getting better, but I’m still a long way from where I need to be.

In January I added strength training 3 days per week to the mix as well.  I will do this for 3 months.

I’m not a huge fan of lifting weights, but I do see the benefit that resistance training provides.

When you are stronger, it is easier to maintain proper form (even when fatigued) which helps prevent injuries from occurring.  It’s also important to not omit working on certain areas of your body that may not seem as detrimental to your performance in a certain event.  When  fatigue sets in, you may start to overcompensate and risk injury in the area that is stronger since it is taking the brunt of the workload due to muscle imbalance.

Generally, when I start a 20 week training plan, I drop the weights back to once or twice (max) per week and let my movements during swimming, biking and running take care of muscle maintenance.

What do you think?  Is this similar to your routine?

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The Quest for Iron..

When I turned 30 years old three and a half years ago, I decided to write out a five year plan for kicks and giggles.  The plan was mainly targeted at athletic endeavors and other personal pursuits that were thought to bring me joy.

My first goal was to complete a marathon.

In October of 2009, I crossed the finish line of The Grand Rapids Marathon.  I used an introductory marathon training plan to prepare for the race and very rarely (if ever) missed a workout.

The marathon was not easy.  I hit the proverbial wall around mile 21.  The last 5 miles were not “smooth sailing”, they were more along the lines of “A Perfect Storm”.  To say that “I struggled” during those last 5 miles would be an understatement.  I was not a happy camper.

Looking back, I can tell what I did wrong.  I went out too fast and didn’t respect the distance.  I figured that since I had done the 25k a of couple times, the 10.7 additional miles wouldn’t be that big of a deal.

Apparently, I’m not the sharpest tool in the shed.  Those additional miles were a big deal.

I put on my big boy face and was able to make it through in 3:48.  This is one of the greatest running accomplishments of my life.  I was on a high for weeks following and couldn’t wait to attempt another 26.2.

The second goal was to run the Fifth Third River Bank Run 25k in under two hours.

I ran my first 25k in 2007, my first “real” year of running.  (In 2006, I ran two 5k races)  I had a hard time getting to the finish line of this race as well, but was more than thrilled to have done so.

My Aunt Jill has run the 25k nearly every year since it’s inception in 1977.  I remember being a youngster (and even a teenager) and wondering how somebody could run 15.5 miles, let alone pay money to do so!  It was unfathomable.  Masochistic even.

It didn’t take long after I started running to appreciate those who ran such distances and why people chose to do so.  There’s something indescribable about the thrill you feel when you push yourself to do things you never thought were possible.  You conquered.  Quite the adrenaline rush.

In 2010, I was able to achieve my sub two hour goal.  I ran my favorite hometown race in 1:55 and some change.

Numero tres.  I wanted to run more endurance races in order to become more comfortable with larger training loads and added time on my feet.  I’ve run 3 additional marathons since 2009.  After completing the fourth, I felt more comfortable with the distance and have a decent grasp of the training that I need to endure in order to have a successful marathon.

The fourth goal revolved around becoming more familiar with the sport of triathlon.  Over the past two years I’ve completed a handful of indoor and sprint distance tris.  I’m starting to get the hang of the three disciplines, but am fairly weak in 2/3.  This year, I’m devoting myself to learning and improving on those areas where I am weak.  I have a 10 race calendar planned, culminating with a half-iron distance event in Tawas, MI. on September 8th.

And now to the grand finale….NUMBER 5!!!! (ECHO ECho echo)

All of my training, blood, sweat, tears…well, maybe not tears, I’m a tough guy, right…have led to this event:  Ironman: Panama City.

In 2013, a group of us will be heading to Florida to compete in the Ironman.  The coup de grace.  When I constructed the 5 year list, it was in order to take the steps needed to get to Ironman.  I’m one of those people that needs a plan and wants to be thoroughly prepared before I tackle something that’s new to me.  I feel that I’m definitely on my way.

Are you interested in joining us???

Come check out our Facebook event!

Have you ever made a 5 year plan?

 

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Plans for 2012

What I would like to accomplish in 2012:

  1. Read 12 books :  I love reading and would really like to increase the quantity.  I generally read a few books per year, along with my Runner’s World magazines and triathlete magazines.  I used to listen to audio books quite regularly, but that has trailed off in favor of trying to learn Mandarin and Spanish.
  2. Study the sport of triathlon:  This past year I learned a great deal about the sport of triathlon through my work with The Grand Rapids Triathlon.  I hope to keep absorbing as much information as possible this year through the G.R. Tri as well as through the Michigan Titanium.
  3. Complete a ½ Ironman:  Barring any major injury, this will take place on 9-8-12 in East Tawas.  I’m all signed up and looking forward to the journey.
  4. Learn more about Minimalism:  There are so many great minimalist blogs out there.  Whether you’re looking to pare down or cut down to the bare essentials, there’s a lot of information to be garnered.
  5. Become minimalist (liquidate things I don’t use):  Pretty self explanatory.  I want to get rid of everything that is essentially clutter and doesn’t add to my life other than by taking up space.  Material possessions can subconsciously paralyze by hindering clear thought.
  6. Philanthropy:  I want to help.  I have a core set of charities that I regularly contribute to, but I’d also like to organize a large charity/foundation where I can help people in need.  More on this to come.
  7. Sell house by end of 2012:  ASAP.  There are still areas of the house that need to be fixed up before this can take place, but I hope to have all of that remedied within the year.  This will be a big step toward pursuing my passions.
  8. Treat everyone with respect:  This is something a lot of people struggle with and I am no different.  If someone doesn’t deserve respect and is far from reciprocal, move on.
  9. Stifle negative speak:  If you can’t say something nice, don’t say it at all, right?  For me personally, this pertains to coworkers.  I need to let things go and continue with the task at hand.
  10. Write a blog post once per week:  Something I really want to do.  I like sharing and I enjoy when others share.  You may even find something that interests you.
  11. Write 40 mins worth of music for CFIT:  Controlled Flight Into Terrain.  This is an instrumental project that Nick, Ryan and myself are working on.  It’s been a number of years since we’ve played live and we’d like to play a few shows again.  The main goal is to create something we’re all proud of and put a CD out.  Four songs are currently in the works.
  12. Write an album of music for recording only (w/ outside vox) (10 tracks):  I’d like to write an album with pieces of things I’ve done in the past (with a new twist) and have a vocalist bring it to life.   Strictly a recording.
  13. Reign in spending:  Something that is always on my mind.  I keep a close eye on my finances and live within my means, but I definitely could do a better job.
  14. Travel to Panama City to volunteer for Ironman 2012:  In order to get a shot at a spot in the 2013 Ironman Panama City event, it’s a good idea to volunteer the year prior so that you have the opportunity to enter before the general public.  So on Sunday, Nov. 3, 2012, I plan to be in Panama City.
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The Year In Review. Part III.

The past year was filled with a lot of good times: running, tri’s, Michigan Beer Festival, Chicago, Boston, Maine, playing with Parker, spending time with Jojo, hanging with friends and family, Founder’s, Hess Lake, Portishead, Eisley, Ozenza, to name a small few…

But we also suffered a terrible loss this year.

Clint Hull passed away after a heroic battle against cancer on December 10th of 2011.

Clint was one of the sweetest, kindest, funniest, happiest, strongest, most loving people you would ever meet.  He was somewhat of a local celebrity in the greater Grand Rapids area.  You’d be hard pressed to go out with Clint and not run into a ton of people who he knew.  He knew people everywhere and they all loved him.

We had a lot of good times.  Farkel, Ladder Ball, Griffin’s & Whitecap’s games, Apples to Apples, movies, picking on Jolon together; all great.   The more you hung out with Clint, the more you appreciated how genuine and uninhibited he was.  He lived life appreciating everything and taking nothing for granted, the way life should be lived.

I heard a story from a neighbor of Clint’s who would see him walking every day with a giant smile on his face.  The neighbor asked him why he was always smiling.  Clint’s response, “Because I have nothing to be sad about.”  :)

Rest in peace, Bud.  You are and will always be missed greatly.

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The Year In Review. Part II.

After a few days in Boston, it was time to rent a car and make the pilgrimage to Maine for the Sugar Loaf Marathon.   The drive was beautiful!  It was a nice change of pace to leave the bustling city behind and take in the majestic scenery that New Hampshire and Maine have to offer.

I chose Sugar Loaf because it was a smaller, no frills marathon that was quite a bit less expensive than the Medtronic Twin Cities Marathon that I had run the previous October. There’s something to be said for both large and small marathons.  Each are redeeming in their own right.  I loved the atmosphere at Twin Cities with it’s 8,197 marathoners and 10′s of thousands of spectators, but I also enjoyed the quaintness of Sugar Loaf’s marathon with it’s 392 marathon runners.  Sugar Loaf felt like a hometown race that you and your friends were running just because you could.  It rained the entire time, but that didn’t matter.  It seemed to fit the backdrop.

With Sugar Loaf, you got exactly what was advertised; a well run, small marathon where you could take in Maine’s beauty.

There was one mild irritant while in Maine, however.

The Sugar Loaf Resort.

The Sugar Loaf Resort was very nice in appearance, but some of the issues we encountered were a little less than extraordinary.  First off, the evening before the marathon we had cold showers.  Second, immediately following the marathon we had cold showers.  Third, both Jolon and I were ravenous after the marathon and 15k.  We took a cold shower and planned on hitting the Resort’s restaurant on the main floor for some post-race nutrition.  Not going to happen.  They were closed until dinner.  We had to drive just under 20 miles to find a place to eat.  Needless to say, we expected more from a Boyne Property.

This was the only part of our Maine holiday that left a sour taste in our mouths.

We stayed at The Atlantic House in York Beach, Maine the next night and were delighted by everything the bed and breakfast style hotel had to offer.  Definitely recommended.

When November rolled around, I took a trek to Indianapolis for the Indianapolis Monumental Marathon.

This. course. is. flat.

If you’re looking for a BQ that’s smaller (2610 marathoners), fast and extremely well organized, this event is for you.  I had absolutely no complaints with this one.  This was only the event’s 4th year and it felt like it had been around for ages.  The post-race food was incredible.  Chili, Jimmy John’s, fruit, soup…you name it.  I would do this race again in a heartbeat.  Due to the extended vacation/marathon earlier in the year, I wanted to keep expenses to a minimum, so my Aunt Jill and I only spent one night in Indy then drove home following the marathon.

On a side note:

It was great having my Aunt along for this one.  She had run it a couple years prior and gave me a ton of insight into the course and what to expect.  She was also at multiple spots on the course cheering me on and snapping pictures.  It was great.

More to come in Part III.

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