How I Met Your Mother – i

Squinting at her name badge, I asked, “GN. What’s that?” Six months into my internship, I’d seen hundreds of students – medical, nursing, anesthesia – parade through 5L, the cramped labor and delivery ward at LA County Hospital.

She smiled. “Graduate Nurse,” she answered, her blue eyes locked on mine.

“That’s what, a graduate student or something?”

Fiddling with a tube, she drew blood into a thin glass rod, preparing to spin a hematocrit. Now glistening red on the inside, she paired it with another at the opposite end of the centrifuge, then closed the cover and hit the button. The familiar whir of the machine starting up softened the sounds in the cramped lab.

“No.” That smile again. “No, I’m waiting to pass my boards.”

“Boards?”

“Nursing. You can’t be an ‘RN’ until you pass them. Even if you’ve finished school.” The machine spun down, the blood cells now separated from the serum. Grabbing the capillary tubes, she placed first one, then the other, into the protractor-like crit reader. “Thirty-two,” she announced. “Pretty good. Your turn.”

I began the process on my blood tubes, expecting her to return to her patient.

“RN,” she said.

“Uhh?” I asked, snapping one of the little tubes before I could fill it with blood I’d drawn from the grand multip who’d arrived, “Red Blanket”, from the ER minutes before.

“We say it means ‘Real Nurse.’ They won’t let me work much on my own until I pass the boards, get my license.”

I looked over. She’d stopped mid-exit, half-turned back towards me, another smile building on her lips, her eyes steady at my gaze.

“Where?”

“What?”

“Where did you go to school?”

“St. Louis. St. Louis University. They had a special one year program if you already had a bachelor’s.” She hesitated, unsure if she should share. “I want to be a midwife. A Nurse Midwife.”

I finally got the machine spinning again. “So, is that where you’re from?” Stray wisps of golden hair tinged with California highlights dangled out from her blue surgical bonnet.

“No, Santa Barbara. I went to UC Santa Barbara. I grew up here in LA.” She looked out the window, then went on, “My sister was at nursing school, told me all about her OB rotation. ‘There’s midwives,’ she said. All at once, I knew.”

“Knew what?”

“Knew that’s what I wanted. To be. So I looked around, to see how fast I could get there. First, nursing school then, midwifery, a master’s degree. Would take forever, I thought. So when I heard about this special program in St. Louis, I jumped. Took a few classes at Santa Monica College – I was an anthropology major at UCSB, didn’t have enough science – and they let me in!”

Fully facing me now, her excitement jetted out between us. Caught up in the wave, I smiled back.

“The other doctors around here, when I tell them, they almost laugh at me. Like my father – he’s a neurosurgeon – they say, ‘What for? Why don’t you just become a doctor, instead of taking work away from us.” Her eyes challenged me. “What do you think, about midwives? Would you want to work with one?”At that moment, I’d do anything to spend more time with her. “Yeah, that’s a great idea, midwives. They can take care of the normal, the natural things for pregnant women, leave the problems for doctors. I’d work with a midwife.”

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Go Your Own Way

Rotating the AM dial just after midnight, finding only static, I looked over to Cheryl, her face tranquil as she drifted off. This late on a Saturday night, US 395 south of Mono Lake looked empty, no red tail-lights or faded yellow headlamps in sight. I flicked the Dodge Charger’s own lights off, and craned my neck towards the cloudless sky, countless stars illuminating the highway on this moonless night.

Turning the lights back on, I reflected on our 36-hour getaway from LA, a night and a day in the house we’d rented for the 1976-77 ski season at Mammoth Mountain. I’d joined a group of Ob-Gyn resident physicians at LA County Hospital in the project, hoping to schuss the slopes there the weekends I wasn’t on call. If Cheryl’s schedule allowed, she’d be joining me. We felt like landed gentry, with a place at the beach and a second home in the mountains.

The previous winter, she’d enthusiastically followed me to Snowmass, where I spent my vacation month of February making up for the time I’d lost the year before, when my assigned slot was August. Great for hiking and camping in the Elk Mountains, but probably the only time of year no skiable snow can be found anywhere in the high Rockies.

Fall is often dry in California, so we thought little of it when November came and went with no rain in LA, no snow in the Sierras. Thanksgiving arrived, full of turkeys, but no opening for any ski area anywhere in the western US. December remained warm and sunny, great for walks along with beach with our dogs. Rumors of rain appeared in the news, along with a new term, “El Niño”. As the month ebbed towards the new year, Cheryl and I planned a scouting trip to the group rental, snowless slopes and idle lifts be damned. Coming off call on Saturday at 8 AM, Christmas morning, we spent the day at her parents’ house in Brentwood, then scooted up the San Diego Freeway.

We arrived to a ghost town. What should have been gridlocked streets and sidewalks full of revelers dressed in puffy parkas and furry boots, with snow piled at street corners and windows frosted with ice, was instead lifeless, devoid of even locals. We found the A-frame on a gentle slope up the hill from town, in a Ponderosa pine forest. Newly built that summer, the inside smelled fresh and woodsy. A cast-iron stove filled one corner, its black pipe chimney rising two stories past a loft. I built a fire while Cheryl tried out the kitchen’s sparkling new appliances. In bed that night, stomachs full and cheeks rosy from the flames, soft sheets tucked around a virgin mattress lulled us quickly to sleep.

Sunday, the day after Christmas, should have been the busiest day of the season on the slopes. Bright sun filtered through the pines as we ambled towards the village, needle duff rustling softly underfoot instead of crunchy snow.

“Got any bright ideas, Jean-Claude?” Cheryl asked.

“There must be something open here,” I ventured.

A few shops remained in business, racks stuffed with parkas, boots and skis hopefully ordered in September at the annual Las Vegas industry gathering. Kiosks still carried posters from summer concerts, along with several “Canceled – no snow” announcements. An open bookstore beckoned. We entered, imagining the bustle that might have been. 

“Are you sure you want to go in there?” Cheryl asked.

To me, a bookstore is like the corner bar to an alcoholic. Once I enter, I invariably gather an overflowing armload of books I must read. Cheryl followed close behind, gently removing each selection I picked up.

“Where are you going to put these, buddy?” she whispered. “You haven’t read half the ones piled up back home.”

I grabbed another from the shelf, its cover featuring a wild-eyed driver in an open convertible, cigarette holder dangling from his lower lip. In the rear seat sat a massive passenger, eyes obscured by over-sized opaque sunglasses.

“You already read that, didn’t you?” she asked.

“Yeah, but I don’t have the book – I just read it in Rolling Stone when it first came out,” I said as I firmly tucked Fear and Loathing in Las Vegas under my arm, secure from her grasp. Immediately I turned and grabbed Gravity’s Rainbow and sped towards the cash register before she could snatch that one from me.

“I hear this guy’s a trip – the story bounces from World War Two to LA in the late ‘60s. There’s a scene on the Santa Monica Freeway I’ve heard about…” I mumbled, pulling out my wallet and paying before Cheryl could catch up. “Besides, what else are we going to do today and tomorrow?”

Hoping to keep Hunter Thompson’s tale of cops and druggies in the Nevada desert in pristine condition, I cracked open the 740 page paperback by Thomas Pynchon. Four hours of eye-straining work brought me no closer to understanding why Tyrone Slothrop, Pig Bodine, and all the others had anything to do with V-2 rockets and the marijuana trade. But Pynchon’s prose, filled with paragraph-long lists, crazed descriptions warped by endless diversions and interruptions, kept me occupied past sunset.

Cheryl spent the afternoon bustling in the kitchen nook, discovering enough materials to bake a cake.

“From scratch,” she said.

“Really?”

“Yeah. There was flour on the shelf, an unopened can of icing, some food coloring, sugar, and other stuff.”

“But don’t you need…” I started.

“Hey, you were so absorbed in that book, you didn’t even notice me go out again? To get eggs, milk, and all that?” She wiped her hands on a blue-striped apron featuring Betty Boop in a chef’s hat, cartoon bubble emanating from her over-sized head reading, “If Momma’s not happy, ain’t nobody happy.”

“What kind?”

“Your favorite. Boston Crème.”

We ate the whole thing that evening. Engorged by cake, warmed by the fire, we dreamily lay against each other, wrapped together as one. I murmured, “Crazy on you…”

“Mmm, Heart. Annie Wilson.” Cheryl responded. “Remember when we saw them at the Universal Amphitheater last summer? She’s the best…” Her eyes fluttered towards sleep.

I nudged her, saying, “But Fleetwood Mac. They’d been signed to that small concert series, and then their record came out, the one with all the hits, and everybody wanted to see them, everyone in LA, and WE had tickets? Right?”

“Right. Stevie Nicks, all those flowing scarves she wore.”

“I liked Christine McVie. More serious, reserved. British. But her songs…Over My Head, it’s like listening to, what I feel when I’m skiing in a foot of powder. Soft, no resistance.”

We scrunched closer, the fire’s shimmering orange glow through the half-open grate the only light. For a brief quarter-hour, we forgot the pull of 7 AM on Monday, another day’s work at the endless obstetric assembly line that was Women’s Hospital.

Squirming free, I announced, “OK, we gotta get out of this place. We’ll get home by 2, that ought to be enough sleep.”

“You sure?”

We were twenty-seven that winter, inured to late hours, little sleep. Our lives ricocheted between work and fun, a binary existence of laboring patients, fraught with fear of death and failure, followed by wild release at the beach in Venice. Life had never been, never would be more immediate, each of us discovering the power and mystery of managing on our own, together.

I snorted, “It’s not like I’m all tired from skiing, is it?”

Driving down the eastern Sierra escarpment into the Owen valley, I fiddled with the Charger’s AM radio dial. Squawks and squeaks, interspersed with static, frustrated my attempts at finding music to help me focus on the road. Rolling through from 530 to 1710 a second time, I heard a faint fluttering human voice, fighting to get through. “…now…eetwood Ma…their ne…just… midnight…irst time anywhe..”

Cheryl stirred. “Turn it off, we can’t get anything out here,” she snapped.

“Shh, wait! I think this is Fleetwood Mac’s new song. They’re supposed to come out with a album this February. Listen…”

I strained to pick up words, the guitar riff, a beat, anything to lock onto, to capture what this mega-group was bringing back to us. I remembered 14 years earlier, a lonely high school freshman, surfing the miracle of late night radio waves bringing New York’s Cousin Brucie from WABC faintly to my bedroom as I stealthily held a tiny transistor radio to my ears, feeling as if I’d found a secret only I could hear. Or years later, driving with my college girlfriend through Kansas in the dark, picking up midwestern magic from Oklahoma City on KOMA. Each time the static, fuzzy sounds of distant rock glimmered as a portal, through which I left a younger boy behind.

Passing Mono Lake, its water stolen years ago to feed LA’s endless thirst, I found myself once again feeling new. This time, though, I saw no mystery ahead, no anxious worry about what I might become. I looked over at Cheryl, her eyes half-closed, trying with me to hear the words, the music, first loud, then faint, but always insisting we could finally, together, Go Our Own Way.

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Transition Week 1/3

 August 20, I shifted from IM training plan to “just do something everyday this weekend” plan after learning of the Kona postponement. By Aug 24-27 was dedicated to bladder stone “surgery” and recovery, which went better than I expected. By Friday, I had loaded in the “IM transition Plan” to get me from there to starting HIM training on Sep 13 for La Quinta 70.3 Dec 5.

Swimming and running are now almost pleasant with no stones rattling around in my bladder every time I bounce or roll (which meant every step and stroke.) And my knees continue to remain pain free and functional.

During the HIM training, I’m thinking of working towards a 90/10 run/walk ratio during the race. When I say “walk”, I’m not talking strolling, but motoring along at better than 15’/mile pace from start to finish of each aid station. During training, I’d like to work from 70/30 towards 80/20 ratios in each workout. Long-range planning: if this works well for me, I’d go into the final 8 weeks IM plan after a week’s transition, aiming for 70/30 ratio from the start of the Kona run. I have convinced myself that preparing to do that thruout the training cycle will not cost me any time on race day compared to trying to run the whole way and will place my in a much better frame of mind prior to racing, as well as thruout the day itself.

This weekend, Cheryl and I leave for a leisurely drive to Colorado, camping out 3 nights, then hitting a two-week stretch in Aspen/Snowmass.

This Kona postponement, successful bladder surgery, and continued lack of pain from my knees has me in a much better place than I was two weeks ago, when the prospect of getting through this last IM seemed like drudgery.  I feel I will be much better prepared, entering without physical challenges.

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That Was The Week That Was

 Back in the ’60s there was a TV show called “That Was The Week That Was” – TW3.
After my race on the 14th, when I had continuous discomfort while running for 7 miles/80 minutes, I felt very frustrated and angry knowing that I could have run faster/more, and that I was facing two more months of training like that and then six hours out on Ali’i and Queen K, I resolved to call up the Urology department and use my history and charm to see if I could get the needed surgery moved up ideally to the week of Aug 23 (this week). I connected with a sympathetic, understanding, and competent nurse named Holly, who took on my needs and secured a time slot for August 24. Great! I’d lose 3-5 days of training, and could get back to business before I left fo CO. Then, WTC and HI conspired to postpone the race once again. I saw this as fitting in with the Grand Plan for ME.

Now, I don’t have to feel bad losing time to the bladder stone surgery. I found out about the postponement on the way home from our final Mountain Goat ride of the summer (52 mi/5600′ in 3 climbs @ Mt St Helens on a perfect day). I realised immediately that I no longer needed to bike another 2.5 hours, run 2.5 hours or swim 1.5 hours over the weekend. THAT felt great. And over the next 24 hours, I was able to transfer all my travel and lodging to a February time slot (details TBD). I turned next to figuring out my macro training plan:

Aug 20-Sept 12: Get bladder fixed, focus on run durability, i.e., run 36-48′ daily, with Zwift and lowland rides as desired/possible, and swim a few ties with Cheryl. Increase body work if possible. Get weight up above 147# while maintaining good hydration.
Sep 13: Load up a 12 week HIM plan in prep for La Quinta 70.3 in Palm Springs Dec 5.
Dec 6-10: Recover, return home.
Dec 11, start IM prep, 8 or 9 weeks.
Mid-Jan: Travel to HI, stay with Scott D & 2 other LP KQers from his June camp.
Feb 3-13: move into beachside condo
Then go skiing!

All of my training travel anxiety melted away – I won’t have to rush from CO to HI, I can train for my next two races without any bladder discomfort, and I can use the HIM training block as a perfect springboard for a shortened long-course build.

There are several training issues which arise from this, none of which I need to resolve immediately:

  1.  With my knees and bladder (hopefully) feeling great, how much walking do I need to do while run training during the HIM block?
  2. How do I manage long rides and swims during the Dec/Jan 6 weeks I will be in Pac NW?
  3. HIM is the distance I have least experience with. I anticipate bike training to involve a couple of hour-long Zwift races a week, with a 2.5 hour “race pace plus” effort on the weekend (for me that would be 0.81-0.84 IF). Swimming to be 3x/week, a hour each. Running to be 5-6 x/week @ 30-45′, with one “longer” run a week.
  4. Once I start the IM build, I intend to add in race-focused walking during each run workout, to prepare for the inevitable walking I will do on race day. I suspect that will not be 50/50, more like 70/30 run/walk time split. That gives me an 11’/mile pace while training. On race day, discounting to a six hour (5:53) marathon, that translates to running @ 12:30’/mile while walking 16:30′ miles. I think that’s a good, conservative target. Going along with 2 hours for Swim/T1/T2 and 7:30 for the bike, I end up @ sub 15:30  hours on race day, a respectable goal considering what I’ve done the last three times I went there.

I’m willing to consider a more ambitious goal if the 70.3 and subsequent training point in that direction. But for now, that’s where I’m aiming.

Final comment, on Body Comp…pulling the plug on serious IM training the past three days (“only” an hour a day over the past three), I have my weight  back @ 147#, with 58.5% H2O, 5.8% BF. Precisely where I would like to be during training.

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IM Prep Week 3 – Getting Tired

Coach Patrick I had to drop a few planned workouts this week, a combination of putting too many hard bikes too close together and a bit more grandchild time than normal, both of which tire me out.

Summarizing the week by day instead of sport will make that more clear:
(Sunday) Ended the previous week with a PR up the 18 mile/5250′ Hurricane Ridge with a VASM of 615 over 2.5 hours.
Monday – 45′ Body work, pool swim of 30′, 22′ Walk/Run. This was supposed to be a rest day, but looking forward, I knew I would not have all the time I wanted, so I plowed ahead a bit.
Tues – Primed FTP Zwift iTT x 24′, preceded by 1 hour riding around the worlds; Run/Walk 33′ in PM
Wed – The goats rode on Mt Rainier, 93 km/4600’/4 hr 20′ (3 climbs total)
Thurs – Walk/Run @ 11:38’/mi pace for an hour outside, then an hour of sprint intervals in the pool.
You can imagine I was getting a bit fatigued by this point. So…
Friday – 40′ run @ 12:20 preceded by all day with granddaughter
Sat – Long run of 1 hr 40′ @ 12:26 in the morning. I did not feel like adding the evening split in the PM…
Sunday – 1.5 hour OWS (with Robin Sarner!) Evening run on Treadmill of 40′ @ 12:30
Summary: Swim 6680 m/3 hr x 3; Bike 80 mi/5.6 hrs x 2; Run 24 mi/5 hr x 6.
Reviewing this, I see that my Split Long Run was actually Friday night @ 7:15-8PM, then Sat AM @ 6:30-8:15. The only thing I really slacked on was the Steady 2 + hour bike, which I would have done Friday when I was with grand-daughter. Given that I feel just fatigued enough today, and ran and swam well, I’m giving myself a passing grade for the week.

PMC: Ended the week with a CTL of 111, and a TSB of -6 this AM; 783 total TSS, about 120 short of the plan.

Wellness Check – Knees remain fabulous both at rest and while biking, walking, and running. Going faster than about 9:40’/mi starts to irritate. The constant switching between running and walking, along with glute exercises and stretching, seem to be doing the trick IMO. My weight bottomed out Friday morning, mostly dehydration. This AM, I’m just a tick low on body water %. Protein shake after yesterday’s OWS fit the bill.

Upcoming Week: “Test Week”
Monday – “Rest” day: 45′ Body Work, 30′ on the treadmill
Tuesday – Split long run, 2 hr 45′ total. Gonna carry some gel, and drink every 1.5 miles (that’s where the fountains are)
Wed – Shorter run, pool swim (exact times depend on how I feel after Tuesday’s long run)
Thursday – “Bike Challenge”  will feature a return to Hurricane Ridge (4 hours) followed by 40 miles or so along the water on a bike path. Road bike for the climb, TT bike for the flats. Nutrition and hydration will be my key focus there.
Friday – Recovery Run getting set for…
Main Event is an Oly Tri on Saturday, which will serve several purposes: Swim Test, Bike Test, and Run Descendervals. I’m going to try running as much as I can during the race.
Sunday – OWS 1-1.5 hours, maybe another short run??

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IM Prep – Week 2

Coach Patrick  – I made a fair amount of forward progress the past week. I managed 17 hours of training for the first time in several years. My TSS was over 900, and I did not feel overly fatigued. I think a large part of this is the run/walk protocol.

Swim: One OWS of 1:30, 3800 m, an OWS of 1 hour (5 x 500, over and back the width of the lake), and a half-hour recovery swim. 3 hours, 7200 meters, with my OWS time improving.

Bike: One mountain ride of 4:09, 48 miles, 5300’ (all in one climb of 2:28, 0.8 IF); one hilly route of 3:12, and one iTT of 24’ for FTP work. 8.7 hours, 112 miles. The climb featured a number of segment PRs (I’ve done this every year since 2015), including the big one, the HC climb of 18 mi/5000’ in 2:20 @ VAM of 637 (take that, Mt Ventoux!) I’m feeling pretty good about what this indicates about my cycling fitness.

Run: 4.7 hours, 21.8 mi. My Long run was split, 11K/1:25 in the AM @ 12:26, and 5.3K/40’/12:09 in the PM, both outside. Using the run/walk model, I am gaining confidence every week in being able to manage the run come race day. Interspersing determined walk segments leaves me MUCH less fatigued and sore both after the long run, and over the course of the week.

Body Comp: ended the week down two pounds d/t body water % @ 57.5 instead of my target 58.5. I’ve learned over the years that 0.5% body water change = 1 pound weight difference.  Accounting for this, I’m holding steady, just need to chug some fluid today and tomorrow.

Wellness check: Saw the urologist on Friday. Urinary tract infection present, but that does not rule out a bladder stone, which can cause infections. Currently being treated with antibiotics, will get an ultrasound next week to check for a stone, and follow up with the MD Aug 25th or so. Symptom-wise, I’m feeling better while swimming and running, which is my main worry at the moment. Given the time-line of all this, I will not be facing a procedure to remove a stone (if there is one) until after Kona. My knees felt so good this week, I almost forgot to comment on them! Also, I’ve been taking Monday’s as an optional “rest” day, which means Body Work and maybe a recovery swim and/or run of 30’ each. But I’m always ready to drop a workout if I feel I need to. E.g., I’d penciled in a 30’ run last night, but dropped it as I felt a little tired after the big effort on the climb that morning.

PMC: above 900 CTL for the first time since I switched to Run/Walk. TSB is -16, ramp 1.4. I’m satisfied with making slow progress here, aiming for two weeks mid-Sept for a volume pop in biking.

 Upcoming week – will be complicated by the intersection of weather (it might rain on Friday for the first time in nearly two months) and family duties, so I may have to juggle days.  Swim – hold the time steady, try to increase the distance just a little.

Bike – Another iTT for primed FTP, a longer ride (~ 4:20) in the mountains, and another lowland ride of 2-3 hours. Again, looking at only a slight increase in time/effort.

Run – I’d like to add a half hour total to my split long run, for 2:30 total, while adding maybe 15’ total to my other runs. All while keeping the pace in the 12-13 min/mile range. As you suggested, it’s absolutely true that, unless I warm up my knees with some easy work (not simply stretching), I notice my left knee takes a awhile to perk up. So starting my first segment as a walk, and increasing the pace over that first five minutes, is working well. Also, if I stop moving for even a minute (which I did on Saturday’s long run to take off and fold up a windbreaker half-way through), my left knee takes a while to get back into things. Lesson: don’t stop moving!

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Kona Week2: OverBooked vs OverWorked

I struggled the past week to get in everything I’d planned. Two nights out in a row, to see daughter Annie’s band in their first gig back, in Seattle Friday night, then dinner out with Robin Sarner +1 in Tacoma, along with the long bike on Thursday and the long Runs on on Fri & Sat left Cheryl and I  deciding Sunday morning to defer the swim until today. That plus the fact that our swim partners were our of town that day. Details:

Swim: only 1, and I messed up data recording, so can only estimate a one hour OWS @ 2600 yds. This morning’s “make-up” was 1:31, covering 3815 meters, so as I predicted last week, I;m getting faster on the long swim.
Run:  Time/Pace Tues 55’/12:02, Friday 1:20/12:11, Saturday 60’/12:25, Sunday 10’/17:25. While my pace was surprisingly brisk for a 50/50 run walk, my left knee was not happy this week.
Bike: Tues: iTT again for the Primed FTP. This time, instead of forgetting my HR, my computer lost connection (battery issue) 20′ into the effort. KICKR was still functional, so I finished the workout. Then Thursday, Mountain Goat ride of 4 hours with strong performance on all three hills of 60′, 45′, and 40′. Two days later, a good ABP ride of 2:23.
Wellness check: massive fluid and calorie intake on rides and at rest has me @ 145.6#, barely holding even. Sleep is good (never a problem for me) and attitude positive. But left knee is acting cranky even when walking @ 17-19’/mi pace. My “bad” knee, the right, is quite happy. I’ll just keep doing what I can, when I can, at the pace I can. I’m still loving the walk/run protocol, and intending to keep it at 5′ intervals. “Race what you train” and vice versa…This Friday is the Dr. visit for my bladder. Report next week. That problem feels no worse, maybe a little better.

Upcoming week:
Swim: This morning, I did yesterday’s planned 1.5 hour swim, meeting my goal of 3800 meters for the first time. If I keep getting faster, not sure if I should still go for time, or quit after the IM distance? Then two more OWS of an hour Wed & Thurs.
Bike: Tues: Primed FTP 6′ @ 105%, 2 x 10′ @ FTP. I will do the 22′ iTT on Makuri’s Chain Chomper once again. Mountain Goats are feeling a little dragged out this week, so there is probably no climbing on Thursday. I will do a lowland ride from home, a fair amount of limbing 300-400′ hills. And on Sunday, the road is closed to cars at Hurricane Ridge (Olympic Nat’l Park), so I’ll go 5280′ from sea level to the top in one swell foop, probably about 2.5 hours.
Run: I’ve pencilled in 4 of them in Final Surge, 2 x 45′, 1 @ 60′ and a split long run of 2 hours total. That’s 4.5 hours total. I’d really like to get a couple of weeks @ 6-6.5 hours by the end of August/early Sept.

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Swim Faster

Coach Patrick ” I like the idea of slightly faster, curious to know how you plan to go about it?” (Swimming)

I guess that’s your job, getting me to think a bit about what I’m doing…So what do I suspect my body is doing when my mind instructs, “Go faster”? Turnover? mine’s always 50 spm +/- 2 no matter the speed I’m swimming, It’s possible I’m spending marginally less time bringing my arms forward when they are out of the water, but I believe they are spending the same time in the water. Two things I try to focus on, when I focus on mechanics at all, are (1) accelerating the speed at which my hand/forearm is moving through the water as the stroke moves from out front back to my hip, going fastest just as it exits, pushing all the way until my arm is extended before it leaves the water and (2) trying to engage my core more via accentuated rotation so I’m not just swimming with my lats and biceps. And if I really want a turbo boost, I breathe every second instead of every third stroke. I don’t do that anymore, but years ago, it was my go-to plan when racing.

Elite swimmers and coaches talk about their “feel” of the water. My word for it is “grip”. I think I am getting a more secure grip on the water when I’m trying to go faster, my hand/forearm moving more directly backwards rather than sliding around a little. To get that grip/feel, I focus on what is happening in my palm – I can tell when my whole hand is engaged in working against the water. This is a particular issue with my right hand, which has a bit of residual weakness from my neck injury 11 years ago. It took me years to get it strong enough so my little finger didn’t flop around when I started working hard. 

Finally, especially in OWS and races, I resonate with the dictum of your erstwhile partner: “Swim as hard as you can until just before your form starts to break down.” A racing mentality, rather than simply getting through the time/distance. Up to now, I’ve been swimming well within myself. To “go faster”, I will feel like I am working harder, and I think the above cues are making that happen. Not to say I know what’s physically going on when I try to swim faster. This is just what’s going on in my head, to the extent that I think about it at all. 

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Weekly Update: And So It Begins…

This is Week One of 12 week Ironman Race Prep.
Wellness Check…Body Comp – doing very well with hydration, sustaining 58.X % body water. But as usual, I;m having trouble keeping my weight up – slowly dipping down from 146#. More ice cream on the menu, I guess, along with numerous mid-day snacks, and more attention to calories during long rides, and after swims and runs. Knees are holding up very well, they are especially pleased about the walk/run mode for all runs.And, my bladder symptoms have lessened. See the doc Jul 30th for that.

Last week – A full plate @ 15 hrs, 40′ 1 hr 20′ of body work over two days. Swim x 3, long @ 1:33, another OWS @ 1 hr, and a 30′ session of descending 8 x 50, then 10 x 25. It’s hard to compare this summer’s swims to last yuear, as I was doing much less running, less biking, and I am swimming longer – now @ 4000 yds an OWS session compared 2200. Year-on-year, I seem to be 2″/100 slower, both in the lake and in the pool.
Bike – Long bike was not in the mountains, 3hr 20′ in the lowlands, with a couple of 5-10′ hills for effort. A weekend ride of 2:30. And a Zwift iTT – 22′ @ 1.0 for both IF and VI. Here’s a screen shot of just the race:

Don’t know how much you can see. Ignore the erratic red line – HR dropouts. The yellow power started “easy” for the first 2-3′, then steady until a downhill late in the course. I had a loooong warm-up – 51′ on the Champs Elysee in honor of the TdF, then over to the Chain Chomper. I worked hard, “won” the Cs (but I forgot to wear my HR, so no trophy.)
Run – Practiced 5’/5′ run walk during 6 sessions covering 4 hours, 19 miles. Don’t know if you saw my replies in the thread I created about this project, I wrote this in one of them: What I am finding is that I am viewing the run intervals as my “break”, and the walking where the mental work is. IOW, yes, I can run along on auto-pilot at 10:1X’/mile for 5′, and then I am using a lot of mental energy to focus on my walking. For starters, I am treating it as an ABP workout. I am constantly paying attention to my cadence and stride length (not on my watch, just kinesthetically), and discovering when I do that, I can walk 13-15’/mile. I’m actually relieved when I start running again, knowing that (a) I can give my mind a break, just zone out and run and (b) I only have to run for 5′, which is very stress relieving, as I HATE to run. For 22 years, I have had to force myself out the door for each and every run workout. Now, with something new to work on, and knowing I will be walking half the time, I’m actually looking forward to it.

Upcoming week:
Swim: Plan calls for two sessions, I’ll do an OWS on Wed of an hour, and another of 1:30 on the weekend. If I’m feeling chipper, I may throw in 30′ of pool intervals. I have stopped extending the time and distance of the long swim, so now I can attend to seeing if I can pick up the pace.
Bike: I’m going to repeat the iTT tomorrow same course and distance. Plan calls for Primed FTP, 2 x 8′ @ 100%, so 22′ non-stop ought to do the trick no? I’ll try to get 4 hours on Thursday, and 2:30 on the weekend. There’s an optional bike which I slotted into Friday, but will hold as a low priority.
Run: The plan calls for 6 sessions (counting a split run as two). I’m adding time to each of them. maybe 45′ total, to account for the walking/slower speed. My main focus will be working the walk segments as hard as I can, and observing the  pace I reach, as well as considering the intervals. Question this week: should I try shorter intervals?

Coach reply:

Al Truscott – I did see that race; that zwift image looked like a crime scene so much red. Very well done. I continue to be pleased with how hard you can go on the bike and still do the rest of your training. Very good sign IMHO. 

For the swim, it’s all bonus points now with this extra distance. You are normalizing the work of the race itself; a lower perceived cost of swimming — regardless of time — is a win in my book. I like the idea of slightly faster, curious to know how you plan to go about it? You could speed up catch, hold the finish, increase arm turnover, etc. Thoughts? 

I don’t think we need to adapt the run walk just yet, but If you wanted to you could go 6 run / 4 walk. Right now 5/5 gets you an 11:28 mile, or 5h marathon.  A 6 run / 4 walk split shaves 7 minutes overall off that time…nice to have but not mind blowing by any means. Let’s have you continue to optimize the mental game and technique to see if there’s speed in there without running more.  Why holding back? Not going to lie, I like that the knees and bladder are happy!!

Enjoy that ITT!

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Walk, Don’t Run

This may be a long post. Or several strung together. About to enter the final 12 weeks of preparation for my last Ironman, I’m developing a new race and training strategy, and think it might be worth sharing. It should be of particular interest to those who have found themselves walking a substantial portion of the marathon in a previous Ironman, or know that the odds are quite high they will end up walking some come race day. Maybe you have an injury which restricts the amount of time you can spend running far and/or fast. Maybe you’re new to running, and haven’t yet built the structural stamina to sustain a run, even at jogging pace, for five hours after 8-9+ hours of swimming and biking. Or maybe (like me) you used to be able to run for hours at a time, but no longer can.

Ever since my first Ironman in November 2000, when I walked five or six of the last 8 miles in Panama City, Florida, I have viewed a successful Ironman as one in which I ran the whole way (save for aid stations). I took succumbing to walking as a sign of personal weakness, of failure, of a lack of sufficient will. I was always well-trained for the run, and indeed finished many Ironman races running the whole way, several even with negative splits. A big part of my preparation and race-day strategy revolved around avoiding the impact of dropping from a running pace of 9-10 minutes per mile to a walking pace of 17-18 minutes per mile. Within Endurance Nation (I joined in 2009), we view this as the  fundamental tenet: “There is no such thing as a good bike followed by a poor run”; “the race doesn’t begin until Mile 18”, etc. I have written several pieces on how to mentally prepare during race-specific training to keep running when you are able, but no longer want to, as well as proper pacing to prevent a breakdown 3 hours into the marathon.

 A month ago, I realised that I would not be able to train as much or as well as I know is necessary to run the entire marathon on Oct 9 on the Big Island. I won’t detail the physical issues involved. In the past, I would have done what I could, and tried to gut it out on race day – I’ve done that successfully and unsuccessfully in the past. But I had never gone into a race knowing that I would not be running the whole way. I’d always engaged in magical thinking that I could pull the rabbit out of the hat one more time. Since this is my last Ironman, I did not want to repeat the physical and mental agony of finding myself walking instead of running, or worse, quitting 3 or 4 hours into the run. And, since this is my last Ironman, on Kona or anywhere else, and since I am now 72, I feel I do not have the option to say, “well, good try, mate, give it a go next year.”

First sharing the issue with Coach P, asking for help, and then discussing the prospect in some detail, I realised the answer lies in a fundamental truth about competition: you should train how you intend to race. For instance, running at a 10 minute/mile pace on weekly long runs, you should not expect to suddenly be able to sustain a 9 minute pace on race day. But how to implement that? I have seen a number of Ironmen/women who knew they would be walking the whole way, and they had simply done enormous blocks of brisk walking in preparation. But I do not want to walk for 7 + hours/26 miles through the lava. I can still run, just not as far as I used to be able to.

So the plan became obvious. First, decide how much running I envision being able to do, with the rest walking, and then train to do that. Thinking about the first half of that equation, I knew I did not want to do what I’d done, and seen countless others do: run as much as I could, then start walking until I felt like running again, then walk, then run, all without a plan. I would go into the race from the start splitting my time between running and walking. And then I would train to do precisely that.

The advantage to this is twofold. First, I would be able to fine tune the split between running and walking, as well as the speeds of each. And second, I would have a measure of confidence that I will be able to sustain a steady pace and finish, two fundamental goals.

Now, I have to say that I went to college with Jeff Galloway, along with Bill Rodgers and Ambi Burfoot. They were all on the track team at the small (1800 students) school I attended in CT. The latter two, of course, are Boston Marathon winners, and Jeff Galloway is well known as a proponent of the Run/Walk method of training and racing. http://www.jeffgalloway.com/training/run-walk/ And even in EN, we know the value of planning to walk the aid stations, and know that won’t really slow you down. But I’m not talking about running for 9 minutes, walking for 1, etc. And I’m not viewing myself taking walking “breaks”.

My intent is to run 5’, walk 5’. From the very start out of T2. At the fastest speeds I can sustain in each for the 6+ hours I expect it will take me to finish. So that is what I have begun to train: start the training session with five minutes of walking, switch to running after 5’, return to walking for another five, lather, rinse and repeat. Playing around with pacing for the past two weeks, I seem to be able to sustain walking in the range of 15-17’ miles, and running in the range of 10’-12’. Back in 2011, an EN member created an Excel spreadsheet which takes those paces, and the ratio between running and walking, and shows the distance I will be covering from each, as well as my overall time. I am currently at 50’ 5-6x/week, and plan on being at 1 hour 6x/ week at the end of the month, with a “long” “run” of 1: 40 this week, building to 2.5 by September.

This whole project has turned around my mentality from resignation (“I’m afraid I’ll end of walking after mile 1X”) to engagement, eager to find out what eventually happens. But no matter what, I’m still gonna retire from IM on October 10.

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