Week #5 - Feeling the Rythm

5 weeks down... and only 25 more to go! I'm happy to say, I am injury and sickness free, and feeling strong.

This week, the Iron Fit program again increases my training volume to a total of 9 hours and my body seems to be adjusting well to the increase. I can feel improvements in my biking endurance, run pace, and especially in my swimming. 

Last Thursday morning, I had the opportunity to get in a nice long swim session before work, and ended up tallying over 2800 meters... nearly ¾ of the IM swim leg!  I can feel my stroke coming together, fluidity improving, and as Coach Gene at Westside would say, I feel like I’m “walking in the water”. As I’ve wrote previously, I really feel comfortable in water and can see why people get hooked onto the sport once they build up the courage to get into the pool. I definitely encourage anyone who’s looking to start exercising, but may be intimidated by gyms or fitness clubs, to think about swimming as an alternative. Just about every community pool and YMCA offer both child and adult swimming classes and the majority will have a  Masters Swimming program, which is open to swimmers of all levels.

Taking some advice from a friend, I’ve started using a  cadence sensor on my bike. By tracking my cadence I can measure the RPMs of my pedals, which aims improve my cycling efficiency. A higher cadence requires less force per pedal stroke and places less stress on my joints and muscles, which reduces the risk for an overuse injury. The optimal cadence range occurs when your body balances the best combination of muscle force and muscle speed. Too low a cadence and too many muscle fibers get recruited, while too high a cadence also results in too many muscle fibers getting recruited. The best cadence is individual to each person and depends on a host of factors including type of event, duration, and intensity. Most riders will have a range of cadences that are all equally effective but, for triathletes the recommended range is 85-100rpm. For Ironman triathletes specifically, that range is narrowed to 88-92rpm. Luckily my Garmin GPS/HR monitor easily syncs with the sensor so, I can see my cadence in real time.  

This weekend, a 2 hour bike ride and 1 hour run is in store for me and I've slowly embraced the consecutive days of long training. In the past, when I was running marathons exclusively, I would never stack two days of long runs on top of one another. The risk of burn out and injury is just too high. But with triathlons, training two portions of the race on consecutive days, if not within minutes of each other, is paramount. Thus, the consecutive days of long rides & runs are a key to training for IM Louisville and a crucial element of the Iron Fit program. Like I said, I've slowly embraced this new concept but, my body may still need a few weeks to get into rhythm.

Here’s a look at last weekend’s bike ride… .

Motivation - Week #3

Motivation

Finding motivation to accomplish something can be a taunting task. The motivation to get a job done, change a bad habit, or simply to get out of bed can elude us all from time to time. We all find motivation in different ways and for many different reasons throughout our lives. As I have wrote, my motivation to become an Ironman starts with my Dad and his battle with cancer. To be frank, I’m training for this race because my Dad can’t. 
  
My Dad can’t be there to feel the nerves run up his back before the race, he can’t experience the sensation of 140 miles of pain, and he won’t ever be able to cross the Ironman finish line. My Dad can’t do any of these things because of cancer but, I can. I can and I will complete this race for my Dad. The thought of my journey being dedicated to my father, instead of a personal accomplishment, motivates me every single day I train; it motivates me beyond anything imaginable. That motivation fuels my long runs, intense spin sessions, and technical brick workouts. It keeps me accountable to the fact that this journey isn’t about how fast I can run or how strong I may be. I’m accountable to the reality that I must be smart, diligent, and meticulous during all 30 weeks of my training because this race is bigger than me. 

My journey bears a heavy weight that I am willing to accept. I have dedicated this race to my Dad and his memory but, I’d like to also include the load of a greater cause as well: all those of have lost the battle or who are currently battling cancer.  Millions of people are diagnosed with cancer every year and many of those people will never have the chance to complete an Ironman, just like my Dad.  

My father was a humble, unpretentious, and never too outspoken person. He mostly kept a quiet demeanor and was rather modest. I feel that the thought of his son completing an Ironman just for him would undoubtedly make him extremely proud but, to some extent it would also make him feel somewhat ostentatious. He wasn’t into grand extravagant things or being in the spot-light and, I don’t think he would want this Ironman to just be about him when, there are so many other people affected by cancer as well. That is why I have decided to expand the dedication of this race beyond my father’s memory; to include the motivation of others who have lost the battle with cancer and will never complete an Ironman Triathlon. 

If you are reading this blog, and have someone close to you that has passed away from or is battling cancer now, and would like to add their name to my list of motivators…Please comment below and I would be honored to dedicate my Ironman training to them. 
  
Week #3 Update

Tuesday morning's swim workout.

This week kicks off Week #3 of my Ironman training! In total I will be putting in 8 hours of exercise, which will be a very gradual increase from Week #1's mere 6 hours. Over the next 7 days, the 8 hours of training will consist of 2 hours of swimming, 3 hours biking, and 3 of running. A large portion of each week’s training throughout the program will wrap up with a long bike ride and a long run on the weekends. This Saturday and Sunday, the regimen calls for a 2 hour ride and 1 hour run.

For my long bike ride I have 2 options:  Either bundle up & hope for decent weather to ride outside in the freezing cold or set up my bike on the indoor trainer and stare at the wall in the warmth of my living room for 2 hours! Last week, I weathered 40° temperatures on a ride with a friend of mine and seemed to fare quite well so, I may try and take another stab at it this Saturday. While I realize that a meager 40° may not sound very cold to most of you however, when you are biking at 20mph with the wind in your face for 2 hours, it is quite cold! Trust me.

A far as I’m concerned for my long run this coming weekend, I will most likely try running outside at Heritage Park near my house or along the Swamp Rabbit Trail in downtown Greenville. Although, if the weather does create any problems, a 1 hour run on the treadmill is much easier to tolerate than 2 hours on the bike trainer!

Training Week #1

After several months of preparation my training finally begins! Today marks 30 weeks exactly until Ironman Louisville! I will be following the training regiment prescribed by professional Ironman coach, Don Fink, in his book “Be Iron Fit”. The book and training program was suggested to me by my “pseudo-coaches” John Bruno & Dane Simmons at Run-In, running and shoe store, in Greenville. I call them my pseudo-coaches because, I offered to pay them to coach me a few months back, as they both have completed IM Florida and multiple ultra-endurance races the past few years but, they quickly refused after hearing my story and the reason I am training to be an Ironman. I’m very grateful for all of John and Dane's help over the past few months, as well as tons of advice and guidance from my third pseudo-coach, Land Heintzberger, at Ironworks Multisport!

The training program consists of three 10 week training phases, first a base phase, then build, and finally a peak phase. I'll explain more to the phases as I progress through my training further. I must complete two warm up triathlons, an Olympic distance and a half-distance triathlon (Half-Ironman) a few weeks before the full Ironman. I will be training an average of 12 hours a week; swimming twice, cycling three, and running four times throughout the week. Needless to say, it is going to be a very busy 8 months trying to find time to fit in my training between my 2 jobs as a Firefighter and a Paramedic. Fortunately, Be Iron Fit has a lot of good time management techniques that I can utilize such as, working out at 4AM before work. I’ve also found multiple articles and forum posts at BeginnerTriathlete.com to help squeeze my training into 7 days.

This morning I went on a brisk 8 mile run after I got off from work at 7:30 and I just have one word to sum it up: cold. As I started running from Cleveland Park in Greenville the temperature was 22° with a wind-chill factor hovering around 5-10°! It was quite brisk to say the least but, I quickly warmed up as I headed North up the Swamp Rabbit Trail through Falls Park in Greenville.  There was barely a soul on the trail this morning and it was perfect. I had the whole path to myself and easily got into the groove without any distractors.

Picture taken from my Kodak PlaySport video camera during my run.

By the time I had finished up, the temperature had climbed all the way to 31°, just below freezing! Although I joke about the cold now, I had better enjoy it while it lasts because, I’ll be wishing it was that cold in late August in Kentucky!

Swamp Rabbit Trail headed back towards downtown Greenville.

Finally, my fundraising page through the Ironman Foundation is up and running! 

Please go check it out and help contribute to the fight against ALL types of cancer!

8 Months & Counting

This morning marks exactly the 8 month point til the gun is fired on the banks of the Ohio River to kick off Ironman Louisville. Christmas is tomorrow and lots of family time and joy is in store for me, and I plan to enjoy as much of the holiday as I can before I begin my training next month. The thought of IM Louisville is always lingering in the back of my mind and I'd like to share a highlight video recapping this past years event. The video is about 10 minutes and truly inspirational. Check it out and MERRY CHRISTMAS!

 

Click here for link to video.

Marshall University Marathon - Review & Experience

On Sunday I ran my 10th Marathon in 3 and a half years and whew, I get tired just thinking about it! The 10th annual Marshall University Marathon in Huntington, WV was a great race overall and I really had a great experience. The marathon was a relatively flat course that included two 13.1 mile loops that navigated around the city, along the Ohio River, into a beautiful scenic park, and finally through Marshall's campus. I think the overall elevation gain was around 200 ft, which is not very much amd fairly flat over 26.2 miles.

I was blessed to have a host of cheerleaders, as my Mom and her friend Debbie joined my wife Ashley and me for the weekend. Also, my Uncle Joe Weber was running the race and my Aunt Tina accompanied him to cheer him on. It was his second marathon overall, exactly like my Dad 5 years ago in 2008.



My "Ground Crew" before the race.

 

Like I said, it was an enjoyable race overall but, here's my take on the entire experience:

The Pro's-

1. The course was set up nicely. Very flat for West Virginia and the two loops made the run easier, as I knew what to expect on the final miles. I especially liked the portions along the Ohio River, where I'll be swimming the first leg of Ironman Louisville in August. 

Picture I took during the race - Ohio River near mile 3.

2. Asics race jacket instead of typical tech-shirt. Virtually every running event there is a "free" gift given to participants for their entry. It's usually a moisture-wicking "technical" shirt that displays the race logo and some advertising sponsors on the back side. This marathon featured an awesome Asics running jacket that went above and beyond any race I've ever been to.

3. Finish in the football stadium. Marshall wasn't the first marathon that I crossed the finish line at the 50 yard line but, I really enjoyed being thrown a football and hearing my name being called as I finished. 

                                                 

4. Traffic control and parking were great. Getting to the start line before the 7am start time was a breeze. We parked in the front row of the stadium lot, and hung around inside the concourse till the race started. The course was open to traffic but, the police and awesome volunteers did a great job of keeping any cars out of the runner’s way.

5. Post-race hamburgers and hotdogs. Yes, that wasn't a typo. The local rotary club provided hotdogs, hamburgers, chocolate milk, bananas, and bagels to all the finishers. Surprisingly, even after all the 5K, Half-marathon, and marathon finishers there was plenty of food left at the 5:30 hour mark when we left the stadium. 

The Con's- 

1. The expo was a nightmare. When we arrived at the expo around 4 p.m. to pick up our race packets, number bibs, and swag the organization was terrible. There must have been 500 people stuffed into a room the size of a McDonald's dining room and there was no discernible line for the marathon or the half. My theory is, the football game had just ended prior to our arrival and the fans running the race made their way across the street all at once. We ended up waiting in line for our packets for roughly 30 minutes. 

2. The start was a nightmare. Around 6:50 a.m. they announced that all of the races (5K, HM, & Marathon) were about to begin so, the runners made their way towards the street where the starting line was located. I never saw a single banner, timing mat, or line whatsoever that marked the start. In fact, roughly 20-30 seconds after the "gun" was fired and runners began the race, I turned and asked a guy next to me "Where is the start line?" He replied, "Oh, you crossed in about 50 yards back." Great, better set my GPS watch.

3. It was very very windy. This, regrettably, is no one's fault but Nature's. Near the halfway turn at mile 14 the man upstairs turned on the leaf blowers and set them to full power. I was running straight into a 35 mph head wind that gave me and many other runners fits. The wind was so strong that, another Marathon Maniac and I attempted to draft one another for the 5 mile stretch of head winds. Unfortunately, our attempts were futile and both of our paces fell by the time we were out of the wind.

Resting after the finsh. Needless to say, I was pretty tired.

Despite the fact of a few hiccups and a little disorganization, when all was said and done I really enjoyed myself at the Marshall University Marathon. I would definitely recommend the race to any marathoner looking for a good Fall marathon. 

Race Week Preparaton & My Tips for Running a Successful Marathon.

This Sunday I'll be running my 10th marathon in Huntington, WV and every day this week I'll be preparing myself mentally and physically to get to finish line at 100%.

Over the last 3 years, I've accumulated a reasonable amount of knowledge thru reading heaps of articles and books, and listening to multiple lectures by various veteran runners. Yes, I realize that every marathoner is different and that we all do things our own way so, the point is probably moot. But besides the obvious “carbo-loading” and plenty of sleep, I’ve come up with some of my best advice for the week leading up to a marathon and tips for running a successful race.

#1 - Start thinking about and focusing on your race as soon as you finish your last long run. I’ve found that this technique dramatically enhances the excitement leading up to a race and gets you “pumped” to run. If you start to focus on the marathon a week in advance, you will have more than enough to time to iron out the details of the race. You can begin to formulate a plan for any traveling, clothes you may need, your meals prior, and any other little things you may forget if you were to only start focusing on the race one or two days before.  I started using this technique somewhere between marathon 3 and 4 and so far I’ve had no complaints. I realize that some runners like to have a calm relaxing race week, so that they are mentally rested for the marathon. That being said, I understand that this tip may not be for everyone.

#2 – Trust the taper. Many runners, novice and veteran, get it into their head that the 2-3 weeks leading up their race, when they cut their weekly miles and “take it easy” (known as a taper), will be detrimental to their fitness and their ability to finish the marathon. There is a perception that all of the hard work they have put in will be lost by the day of the race. This is not true at all! All of the those 16, 18, and 20 mile long runs do improve your fitness & stamina but, they also take a toll on your body! A runner needs at least 2 weeks minimum for their legs to recover from an 18+ mile run. By trusting the taper and allowing your body to fully recover, you will toe the starting line at “maximum capacity” with your tank “topped off” raring to go. Trust the taper, all of that recovery will come in handy towards the end of the marathon.

#3 – Eat as clean as you can. What I mean by eating “clean”, is making the choice to eliminate all the processed foods and extra additives from your diet.  Basically, you are choosing to eat whole, unrefined foods like grilled chicken, green leafy salad, steamed veggies, or unseasoned brown rice.  I’ve found that eating good clean, straight from the farm, food I feel like a million bucks on race day. Most likely as a marathoner, you’ve already drastically changed your diet from before you started your training, but we all have our times of weakness. It’s easy to think “It’s okay to eat this fried chicken; I’ll just run it off in the morning.” Wrong, race week is not the time to cheat on your diet.

#4 – Stretch, stretch, and stretch again. The week leading up to a marathon I will take 30-45 minutes out of every day to stretch virtually every muscle in my body. I do this to ensure I am every bit of loose and nimble for the race. I’ll be sure to stretch out my hamstrings, calves, and quads like every runner should but, I’ll also focus on loosening my hip-flexors, groin, IT-band, and lower back. Additionally, I’ll get a good stretch out of my neck, shoulders, and abs. Trust me, there is nothing better than feeling relaxed and loose on the day of the marathon.

#5 – Don’t sweat the small stuff. As I said in my last post “I can’t change the events that have happened to me, I can only change myself” Runners all know that things happen at the marathon that are out of their control. No parking on race day, you forget your running socks, they don’t have the right kind of Gatorade on the course; the list goes on. My experience is that you can’t allow the little things to derail you on race day. If you forgot your running socks, oh well! You can always buy a new pair at the expo or pick up a pair at Wal-Mart the night before.

I used to run with a fuel belt, a velcro belt that has two or four 8oz. bottles attached to it so you can carry fluids with you on the course.  My 3rd marathon, the Museum of Aviation Marathon in Warner Robins, I remembered to bring my belt with me but totally forgot ALL the bottles that attached to it. At first, I was pissed! I threw the belt to the ground and cussed like a sailor till I was blue in the face. I didn’t know what to do and was worried my race was totally ruined. However, with a little brain-storming with my wife Ashley we formulated a plan. We came to the conclusion that I would run the race by stopping at every aid station and drinking plenty of Gatorade and water. The race went off without a hitch. I wasn’t hindered by stopping for water or by not having fluids with me at all. In fact, I ran a personal best at the time and haven’t run with my fuel belt since.

As I said, every marathoner is different and that we all do things our own way so, you are welcome to take my advice and “run” with it or not, the choice is yours. One last tip I can give for running a successful marathon is this: Have fun. No matter how sore your legs may be or how out of breath you may seem, you have to remember to have fun and be happy. Put a smile on your face, and laugh at the funny spectators signs because, after you cross that finish line after 26.2 miles you’ll appreciate the experience even more.

Adversity

We all endure adversity from time to time throughout our lives. A disappointing review at work, a flat tire on a rainy day, an unexpected financial expense, sickness, injuries, the death of a loved one, or heartbreak, we all have our fair share of bad days. As for me, I've had a bad month. Besides the joy of sharing my one year anniversary with my wonderful wife Ashley, things have been pretty rocky for me the past 30 days. I've endured tearing foot pain, a water-logged truck, an unnecessary trip to the emergency room, the loss of a friend, and the loss of an innocent young family member. All the while, I've been running close to 50 miles a week in preparation for my 10th marathon in Huntington, WV in early November. Hence, the reason for my absence of entries here on my blog. But, I've come to realize one thing through it all: life must and will go on and that things will never get better unless I do something about it myself.

Each one of these obstacles that I've encountered over the past few weeks, I've embraced as a challenge to my heart and soul. I've welcomed them with a reluctant smile because, what else can I do? I can’t change the events that have happened to me, I can only change myself.  

They say when life gives you lemons, you make lemonade. This is a really great metaphor for dealing with life’s difficulties and using what you have to make a bad situation better. But sometimes the obstacle, like a death, can’t be turned into a positive overnight or it’s hard to see the positive when things are going so badly. Sometimes it takes months or years to see the good that comes from substantial adversity. I realized this when my Dad passed away. It took me nearly 8 months to recognize that by dealing with my father’s death, I could help others who were going through the same situation, or comparatively hard times, such as I did. I could explain to others that adversity only makes you a better person, gives you a stronger will, and teaches you that life will eventually get better.

Whether it’s a small road block or a large one, a devastating loss or a minor setback, we all have to remember that life will get better. I say, when life gives you lemons, you smash them up, throw them to the ground, and ask “Is that all you got? Because I’m not going anywhere.”

4:30AM

4:30AM is early... Very early in fact. Twice a week, for the past month, I've been up and out of bed at 4:30 in order to get 45 minutes to an hour of swimming before work. 

It's a terrible feeling at first, waking up that early. Your not sure if it's the end of a long night out or the beginning of a very very long day. Either way, you get the instant feeling that you should still be sleeping. I can honestly say that I've really taken to the "Early Bird" role and waking up with the "chickens". 

It's become routine for me to pop up out of bed, get dressed, pack stuff for work, and make the 30 minute drive up to the Westside Aquatic Center in Greenville. I look forward to the exhilarating jump into the chilly 70 degree un-heated water of the competition pool. To some, this sounds a little nuts: jumping in a cold pool at 5:30 in the morning and swimming for an hour before working for 24 hours. To me, it is awesome. 

I've never considered myself a swimmer whatsoever but, like waking up early, I have taken to the role with a smile on my face. I've transferred well into swimming from my long-distance running background. I've found that, like running, I can get lost in my thoughts and get into the "zone" pretty easily. At first, all I can think about is my technique, my breathing, and how fast I'm swimming. I start to panic a bit and I just don't feel comfortable in the water. The moment of panic is just that, a moment. Like going on a long run, in only minutes I "zone out", relax, and just swim. My mind will wander and I'll start to think about a lot of different things: friends, work, Ashley my wife, my Mom & Dad, my brothers & sisters, anything and everything. Before I know it, my breaths are easy, my strokes are flawless, and I'm gliding through the water with ease. Consequently, after "zoning out" time has flown by and it's time to shower up and head to work. 

The invigorating morning swims have become part of my weekly routine and will continue to be until I hit the waters of the Ohio River in Louisville next summer. I had better get used to the 70 degree water now in September because, it's bound to be much colder in January.

Competion Pool at the Westside Aquatic Center - Greenville, SC

Ironman Foundation - Your Journey, Your Cause

As I stated in the introduction, through this blog I'll be sharing my fundraising efforts leading up to Ironman Louisville. Over the next year, I'll be fundraising via the Ironman Foundation and be racing for the American Cancer Society specifically. Through the "Your Journey, Your Cause" program, I will be able to raise funds for cancer research and support services for cancer patients like my Dad. Beginning in late November, Ironman will provide me a personalized webpage where I can tell my story and collect tax-detuctible donations for the Cancer Society. In the mean time, I'm still spreading the word of my journey and my cause for becoming an Ironman... So stay tuned!! 

Where my journey begins...

My journey begins almost exactly three years ago in the Fall of 2010 when my father, David Weber of Canal Fulton, Ohio, was on the verge of running two consecutive marathons in two days in the States of New Hampshire and Maine.

I vividly remember the weekend of Dad's "double", and the events leading up to the races. As I said, he was on the verge of running two consecutive marathons in two days in New Hampshire and Maine, a feat very few runners would attempt let alone a veteran marathoner. I had just started a new job 8 hours away with the Greenville City Fire Department so, I wasn't there to wish him luck personally as he set out on his journey. Although, I was able to call and talk to him the day before he left and I made sure he knew he had a cheering section down in South Carolina. In the weeks leading up to his races my Dad had been dealing with an issue of a small lump under his armpit that had begun to bother him. It was the size of a golfball, located just at the crease in his chest. His doctor pleaded with him to have the lump biopsied but, my Dad refused due to his impending races and the planning and preparation he had put in. Despite his doctor's pleas, Dad traveled to Bristol, New Hampshire ran the marathon on Saturday and then drove to Portland, Maine and ran his second marathon on Sunday.

One week after completing this awesome feat of running over 50 miles in two days, my Dad had the mass biopsied and was diagnosed with a rare form of Stage 3 melanoma skin cancer.

If you haven't noticed, I have been referring to my Dad in the past tense. Sadly, he passed away on November 3rd, 2011 after fifteen sessions of chemotherapy treatment, one clinical trial, and a short remission. The greatest guy I've ever known, died at home in Canal Fulton, Ohio, surrounded by his family, 13 months after running his double.

Throughout his life, my father was never into running or long distance endurance events whatsoever. He was a hard working electrical engineer from Orrville, Ohio who was married to his high school sweetheart, Mary, and had 6 wonderful kids - Terri, Rose, Brian, Laura, Scott, and myself Mark. He was a good hearted down-to-earth individual who was never afraid to take the road less traveled or take on a new business venture as a side job, such as photographing people's homes from the air and selling them a framed copy. My Dad was a great guy who taught me a lot about being a good person. He taught me to take the high road when someone else starts to loose their cool. He taught me to realize that there is more to life than personal belongings and money. He taught me to have a strong will and to see the job to the finish. Finally, and most importantly, he taught me that when a door opens in your life you take the opportunity and walk through it. For this I owe him a tremendous amount of gratitude and for this I miss him dearly.

How, might you ask does my Dad running two marathons in two days and a year long battle relate to me becoming an Ironman?  You see, his double marathons were not his first two marathons but, in fact his 15th and 16th overall. His ultimate goal was to run a marathon in ALL 50 STATES. He planned to travel across the country, see every state, run marathons, and live his life to the fullest. Unfortunately, his dream was cut short by the evil of cancer. His dream of crossing the finish line from sea to shining sea would never come to pass. But before his death in 2011, my sister Laura and I pledged to my Dad that we would finish his 34 remaining States.

I am proud to say that after three years of my own marathon running, I have added 5 States to the original 16 and 9 marathons overall. Only 29 marathons and a lifetime to go. No my Dad never competed in an Ironman, and no he never completed a triathlon but, his spirit of adventure tells me that he would have jumped at the chance. For that reason I will become an Ironman, for my Dad.

Dad at his 4th marathon the Sunburst Marathon, South Bend, Indiana - June 2009