Journey to Kona Day 9: Knowing Your Body

I’m an admitted data geek when it comes to my training.  When I first decided to run, in the early 90’s, I bought a book on heart rate monitoring.  It’s still pretty accurate!  I bought one of the early Polar HRM’s and haven’t looked back since.  I’ve had anaerobic threshold testing done by Neal Henderson himself and done countless Conconi’s (a testing routine that correlates running pace/cycling power with HR) myself for both my bike and run.  What have I learned?  

At the end of the day, it’s still about knowing your own body. Everyone wants a formula to tell them exactly what to do, but being a geriatrician has taught me one thing.  No two people are alike.  The “average” person represents a broad range of dots on a graph, and should only be used to get oneself in the ballpark.  But, I still love data!  My wife makes fun of me when I enter my results into Training Peaks at the end of each workout.  

It’s always interesting to see how the data responds after some time off from training, which I’ve just had on multiple levels.  I haven’t really ridden my bike since the early summer, and my run training was solely focused on long distance and endurance through the winter.  Put that together with my recovery over the past month and here I am.

Just two weeks ago, when I started running again, my HR would get high pretty quickly unless I stayed at a slow pace.  In just a couple of weeks, I’ve already gotten closer to my “fit” heart rate zones, showing how quickly the body can respond to training when you’ve got years and lots of miles behind you.  In addition to heart rate, which I actually don’t use that often anymore, I long ago locked onto my breathing pattern while I run.  I can pretty consistently relate my breathing rate to my heart rate zones.  A comfortable effort is associated with breathing every 6 or more steps per breath cycle; Zone 2 breathing tends to be closer to breathing every 4 steps; what is considered “tempo” effort corresponds to breathing every 3 steps.  I’ve used this when doing half marathons, where I keep my breathing at every 4 steps for the first few miles, then let it come up to every 3 steps.  Similarly, a 5K is raced breathing every 3 steps throughout, with an increase towards the end.

I was really pleased with today’s effort, ran one mile very comfortably, increased my effort with the second and third miles and did a hard quarter mile at the end.  Ironically, my running pace for all of these efforts is faster than what I expect to run at ironman. Mentally, that puts me in a very good place right now!  I love the data, but I also love the feeling that I can just listen to my body and it will help me do the right thing.

Journey to Kona Day 8: 34 Weeks

Things are starting to shake out in regards to my plans for Kona this year.  I have 34 weeks until the event, and 17 weeks before Ironman Boulder.  I’ve decided to sign up for Boulder.  Why?  The biggest reason is that I want to give qualifying the old fashioned way a try.  The second is that I love Ironman Boulder, and last year was the only one that I’ve missed since it came into being.  My place at Kona is locked in by virtue of my 13 ironman’s which have gotten me a “Legacy” spot. However, I am racing this year as a 60 year old, and I really want to see if I can qualify on my own.  No matter what happens at Boulder, my preparations will help prepare me to be more competitive at Kona.  There’s the rub.  “Competitive” at Kona means attempting to finish in the top half of my age group!  There is no way that I can compete with the top men in my age group.  They will finish close to 2 hours faster than me, even if I have the race of my life.  But that’s not what this is all about. It’s about giving it everything you’ve got.

This week was my second 10+ hour week of training in a row.  It’s tempting to do too much, but I’m being cautious about increasing my training volume.  On a positive note, my running pace is only about 30-45 seconds per mile off where I was a few years ago, when I had my best finish at Boulder.  My cycling is also quickly coming up to speed, which is encouraging since I literally didn’t ride my bike for 6 months.  It’s always remarkable how much cycling fitness one can maintain with running (and a ton of walking in this case).  My cycling wattage is only about 20-30 watts off of where it has been in the past, and with the proper training over the next month or so, I would expect that to come right back.

Sixty is the new fifty, or maybe even the new forty.  Age is just a number and I intend to keep working to demonstrate that fact.  I often say that I’m fitter than I’ve ever been, but have more aches and pains.  My low back will attest to that, but it seems to be surviving.  I definitely need to get an adequate amount of rest, and pay attention to that as a priority.

My biggest surprise this week was getting into the pool and kicking 1100 yards straight with a kickboard.  I’ve never done that in my life!  I have to attribute that to my 100 miler and the training that went into it. It’s pretty remarkable how much the leg training translates.  Also, my coach has encouraged me to work on my kick insofar as it will translate to my swim in Kona.  I’ve been reading about the value of kicking in regards to one’s swim, and there are various schools of thought.  The most important seems to be using ones kick to maintain balance and help with overall positioning in the water. My instincts tell me that continuing to work on my kick will help bring my swim back to where it used to be.  I’ve actually been feeling pretty good in the water.

Let’s see what the coming week brings.  I think that by the end of the week I’ll have an even better idea as to where I am.

Journey to Kona Day 7: Me and My Back

My back and I go back almost 60 years, but it’s really been the last 20 that we’ve had an on and off relationship. I think it all started somewhere in the early 90s when I was picking up a sack of concrete mix and threw my back out. After that every so often I would do something and my back would seize up on me, but it was never really a big problem and would usually go away after a few days. In 1999 I was rushing to get through a set of squats in the gym when I felt it. It was almost like a hissing sound and I could literally feel my desk herniating. I tried to ignore the problem but I ultimately went to see an orthopedic surgeon who told me that I had a significantly herniated L5-S1 disc.  Ironically, he told me he’d seen a similar situation with a professional hockey player who herniated his desk while reaching into the refrigerator to get a soda. I share that because disks are a funny thing, and what causes them to herniate doesn’t necessarily correspond to a regular exercise program. More on that later. At the time I had been into running marathons, and though I lived in Colorado there weren’t a lot of triathlons in the area at that time. 

My Ironman days were a decade ahead of me, and work had taken on a lot of extra time. So I stopped running and hoped for my back to get better and it didn’t. One day I started feeling tingling down my leg and I called the neurosurgeon’s office in order to make an appointment but they never called me back. I took this as a sign and started running again. That was nearly 20 years ago. To this day my back tightens up or “goes out“ on me every so often. I’ve tried Core exercises, I’ve tried Pilates, I’ve tried all sorts of things. I’ve had chiropractic, I’ve had regular massages. I’ve had acupuncture. I’m sure some of these things actually help, but it’s never been quite clear to me. So, that brings us to this week. In the ramp up to my hundred mile event last month I had my back seize up on me a few times. Since the event I’ve been fine and I’ve started to increase my training. 

Two days ago I was leaning over to pick something up and my low back tightened up on me. I’ve already decided to run every day so the next two days I only did a mile or a mile and a half and it was OK, and today I went out and ran 4 miles and my back’s already improving as it generally does. I did get in the pool yesterday and I’m looking forward to regular swimming which over the years has always been a good stabilizer for my back problems. I’m also generally able to get on my bike and ride, which I did this morning as well.

My favorite back story was at Ironman Chattanooga in 2014, when three days before the race I was reaching over to put on my cycling shoe for a short ride when my low back seized up on me. By race day it felt a lot better but was still a little sore. That was the day I had my PR for an Iron Man. Go figure.

Journey to Kona Day 6: Why I Tri

Watching Julie Moss crawl across the finish line in 1982 is reason enough to want to do an ironman.  The life metaphor of never giving up no matter how many times you fall, no matter how bad you feel, no matter how much circumstances conspire against you, is profound in and of itself.  That is reason enough to complete an ironman, but there are many other reasons.  As a geriatrician I can say that I’ve discontinued more prescription drugs over the course of my career than I’ve started. I’ve told all of my patients that regular exercise transcends prescription drugs and often can replace one or more medications.  I’ve lived that philosophy, and feel, with the age of 60 coming soon, it has definitely benefited me.  I don’t take a single medication. The ironman lifestyle is one that I fully embrace as a very healthy one, both physically and emotionally.

The great thing about triathlons is the variation and total body approach to exercise.  Being someone who has suffered from back problems for many years, swimming provides an important therapeutic approach to being properly aligned and in a state of balance.  There’s also no question that spending time in the water is emotionally healthy, reminding us of our time in the womb.  Swimming is also primarily about technique and is minimally impacted by loss of strength.  I always say that I would lose an arm wrestling match with most old ladies, but I can hold my own during an ironman swim (aside from the wrestling match of a mass start ironman, to be discussed in a later post). 

Cycling is non-weight bearing, and as such doesn’t beat the body up as much, providing a great way to build lower body strength and cardiovascular fitness.  Upper body strength can not be ignored, especially with the importance of staying in an aero position for many hours at a time.  Finally, core strength is a critical component to cycling.  Mentally, anyone who has gone on long bike rides knows the sense of peace that riding through the countryside can bring.  If you want to take cycling to another level, riding with a group not only brings new friends and camaraderie, but a new set of skills required to ride a bicycle in a group.

Running is a natural human experience.  Most people love to run, at least a little.  Just watch a child running.  Running is also a uniquely total body exercise.  It pounds on every part of our being, bringing fitness building capacity to its greatest height.  I didn’t run much when I was young due to childhood asthma.  In fact, the first time I actually ran one mile straight was after I turned 32 years old!  This is another reason why running at least one mile a day right now has a special meaning to me.  While triathlon and ultimately ironman has been my goal since 1982, I actually became a runner first in the 90’s, completing several marathons with the realization that I needed to check that box off before doing an ironman.

I would be remiss if I didn’t mention the transitions.  Triathlon is that unique sport where you can make up time by being obsessive and neurotic when it comes to the transition between disciplines.  I have always considered this to be one of my strengths.  In fact, I don’t know why they don’t give awards to the fastest transitioners!

The other thing I love about triathlons are the people.  I’ve always felt that triathletes were less serious and more well balanced. More well balanced you may ask? Swimming 2.4 miles, biking 112 miles and running 26.2 miles is well balanced? Well, yes it is!  If you prepare yourself well, that is.  I’ve made friends over the years through triathlon, and during the run portion of the ironman I will usually get to know several people.  

Finally, there is the fact that ironman is a metaphor for life.  If something can go wrong, it will.  Staying in the moment is the key not only to successfully completing an ironman, but in enjoying it in the process!  

Journey to Kona Day 5: Harnessing Who We Are

I can be very passionate about the things I believe strongly in.  That passion can be infectious. When I was a boy, I read “Call of the Wild,” by Jack London.  It’s about a dog named Buck, who finds out that he has natural leadership abilities.  Several years ago, I recognized that I had something in common with Buck. When I believe strongly about something, I have the ability to galvanize others to work together for a common good.  This has certainly helped me at various times during my career. Ironically, I realized today that others might recognize this talent and encourage me to use it to benefit them.  I’ve actually had that happen a few times over the years in various settings.  Since I have a tendency to look for the good in people, I might not always see ulterior motives.

Being an optimist and seeing the good in people can be admirable traits, but as I wrote yesterday, they can be traits that bring you directly into the lion’s den.  Since very few things in life are truly black and white, it’s not that hard to end up mistaken about a grey area.  There is not a simple solution or answer to the question that I am proposing here.  It’s more of a warning.  Look at all angles. Recognize that there may be a variety of motives present.  Identify the possible outcomes and implications of one’s actions.

There is a huge responsibility attached to being a natural leader. There are also great opportunities. I’ve written about the fact that I am willing to take risks in order to achieve the greater good. But life is still a balancing act.  Are the risks too great?  One doesn’t often know until after the fact.  If you don’t try, you won’t know the answer.  Once again, the ironman analogies abound. You can push yourself to great heights, but sometimes you push too far and everything comes crashing down.

Switching gears, I only had time for a short run this morning and ran 1.4 miles completely focused on a fast cadence.  I managed to keep close to my goal of 180 steps/minute.  If I keep practicing that, I can hopefully, develop it as a habit that will have a positive impact on my running economy. The discipline to practice that is similar to the discipline I need to have to effectively utilize my leadership skills. 

Journey to Kona Day 4: Entering the Lion's Den

One of my friends and mentors once told me that if I walked into a room full of horse manure, I’d ask, “where’s the pony?”  Optimism mixed with idealism has always been part of who I am.  There is no question that is one of the reasons for many of my accomplishments.  It’s also the same reason for most of my failures. I tend to have a high pain tolerance, and it would seem that I have a similar high tolerance for risks of a certain type.  My one exception is my fear of heights.  I have jumped into a number of business relationships that I might look back upon as mistaken, but I’m often reminded that hindsight is 20:20, and that I have also had success in areas I was warned to avoid.  Perhaps the real question is identifying the high interpersonal risk environment.  How do you know who is telling you the truth?  How does one know what kind of business partner they’re choosing to work with?

How does one avoid the lion’s den?  That’s a question my wife asked me yesterday.  It’s a great question, because I seem to have a tendency to seek out the lion’s den. I’m not sure if there is an ironman corollary, but there probably is, especially after I’ve competed in some of the most difficult ironman races of all time!  Therein lies the message.  If you don’t know how to avoid the lion’s den, at least know how to look for a way out!  I will never forget, as long as I live, being in the middle of a tempest in Sand Hollow Reservoir (during the 2012 Ironman St.George), thinking that someone might die that day, and it wouldn’t be me.  That’s the one constant response in an ironman; slow down, relax, get your wits about  you, take care of your mind and body, and then figure out your plan.

I’ve had plenty of experiences in my life where I’ve walked into the lion’s den.  In fact, I do seem to gravitate in that direction!  In many ways I’ve always been a bit of a risk taker. Skipping the 8th grade, leaving my geriatric fellowship after one year to join Kaiser, leaving Kaiser to open a Senior Health Clinic with GeriMed, leaving GeriMed to go into private practice. Perhaps I shouldn’t be surprised that when I retired for the first time, I quickly jumped into a website business venture, when I retired for the second time, I stepped into the middle of a large nursing home chain, and 8 months later, literally entered the lion’s den that is the inner sanctum of the nursing home industry.  

The interface between business and human nature is the ultimate conundrum.  What drives people?  I know what drives me.  I have devoted my life to helping others.  It’s never been about money, although one must be profitable if they are to sustain a successful program. Or, at least we’re supposed to think that.  Bankruptcy laws might actually provide a counterbalance to this concept, as does the structure of publicly traded companies.  In the 1990’s, most of the publicly traded nursing home chains went into bankruptcy.  Today, many are on the verge.  With that background, as well as my idealistic and optimistic outlook, I jumped in head first.  Perhaps the outcome can be compared to my experience at the Long Course Ironman World Championship in Perth, Australia in 2009.  That was my only DNF, but not for lack of trying.  A bike crash which resulted in a fractured clavicle, pelvis and hip socket forced me to quit after biking for 48 miles and walking 3 1/2 with the aforementioned injuries.  I must be a glutton for punishment.

Journey to Kona Day 3: Form

My wife told me yesterday that we both need to endeavor not to take things too seriously.  It’s probably an easier task for her, because I have 6 decades of habitual seriousness to deal with!  She’s right, as usual.  In some regards, seriousness is part of my DNA, but linking it to my emotional self has probably never been healthy.  Hence, my instinct towards ironman.  I’ve always said that training and racing ironman’s have been a healthy outlet for my seriousness and OCD.  More on that later.

Two weeks ago my coach heard a depressed athlete who wasn’t in a really good place.  That wasn’t too surprising, having been 2 1/2 months removed from quitting a job that was taking a huge emotional toll on me, and 3 weeks after my first 100 miler.  Needless to say, my mind, body and spirit were still recovering.  Today, I spoke to my coach and he heard a new, rejuvenated, person!  It’s all coming together, which is a reminder as to why we all need to listen to our bodies.  

The focus of my weekly call with my coach today was on form.  I’ve been focused on my run cadence, which used to be a plodding 160.  I had pushed it closer to 170 a couple of years ago, but the last two years of reduced training had caused me to revert to my old form.  Yesterday and today, 2-3 mile runs with cadence ~175.  No focus on pace, or even heart rate, just on form and breathing comfortably, which for me is breathing every 6 foot strikes.  I also got into the pool today.  

I can, and recently did, jump in the pool and swim an hour at 1:50/100yd pace.  Doing that for hours on end is not going to help me right now.  On the instruction of my coach, my near hour long pool workout today consisted of 50 yards of kicking with a board followed by 100 yards of pulling with a buoy and paddle, then same, but kicking on my side.  I spent some time kicking with a board for 200 yards as well.  By the time I was done, I’d kicked 1000 yards, and pulled 1500 yards.  Swimming is about form, but as my coach reminded me, for Kona, I’ll need a good kick, in particular to keep me balanced in the water.  Now I’m off to a great start!  

How does form relate to seriousness?  The only person that we can truly be accountable to is ourselves.  I have always spent too much time worrying about everyone else, and that hasn’t been healthy emotionally.  While well intentioned, I can only be responsible for what I do, whether it’s training and racing an ironman, or advocating for older adults, which is my major life’s passion.  All too often, I want to help others get to solutions, and I know that in doing so, can come across too strong.  I’ve worked on toning that down over the past few years, but now it’s time to find my ultimate balance point.  Similarly, I’ve counted on my swim form, but also need to get my balance back!  I’m sure that there’s a role for mindfulness in all of this, of which I’m feeling as I write this.  

This coming week is about maintaining this balance, focusing on my form and increasing my swim and cycling volume.  10 hours total last week, 15 hours or so should be well within my reach.  I also need to develop the same discipline for the major project I’m working on.  It’s time.  Something has held me back, but it’s time to let go of that and get to work on my form! Funny how I always seem to come back to my “ironman is a metaphor for life,” mantra.