Ironman 101 has moved to a new domain. Now Bigger, Better, Faster, Stronger!

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Wednesday, August 31, 2011

Cardiac Drift and the Long Run

I was looking at a heart rate file from a local athlete during their 20 mile long run.  I am sure the temperature increased some during this 3 hour effort but I am also sure that dehydration played a role as well.



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Monday, August 29, 2011

New treadmills at the Payne Center

The kids are back on campus and the gym is full again.  This will last a couple of weeks and then it will be back to normal.

On the plus side (and a big plus) is that we got all new treadmills in the Payne Center.  I think that I am one of the few people that doesn’t absolutely detest running on the treadmill.  I think it is because of the way that I approach the contraption.  Just as with swimming, if I start a treadmill session without a plan (you plan to fail) then I will run fairly easy and get bored.  If I get bored then my perceived exertion starts to sky rocket.  Before long I have shut the beast down after only a couple of marginal miles. 

So we got much needed new treadmills.  The last set lasted 5 years – they were brand spanking new the month I started at USM.  But they really started to wear out after the first 4 years.  I stopped using them.  First they would automatically shut down when you were running fast – fast for me is mid 6’s.  You would be running along on your tempo and bam the treadmill would power down.  I assume the motor would get hot.  After it completely shut down you could fire it back up and get a another mile of so and then it would happen again.  I started to make a game out of it – treadmill random fartlets.  Not my ideal workout but it was manageable -  I could still run my comfortable 8 minutes per mile paces and listen to a podcast for an hour.


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Monday, August 22, 2011

Exercise has saved my life, twice.

If you remember, last year I was still very guarded about my past. Only handful of people y knew anything about my past. I kept it to myself. I was not ready to put myself out in the public eye.  After much soul searching I posted about it (5 years …).  Your compassion, empathy and kindness were overwhelming.  Thank you so much.

Today, it has been six years since I lost my wife and daughter. They will always be a part of me. I think of them both daily. Since that series of posts last year, I have grown. I have allowed myself to talk about my experiences and I have gained new perspectives.

In fact, just this past weekend I gave a presentation to the group fitness instructors and the personal trainers at the Payne Center. I talked about my experiences. I talked about how exercise has helped me conquer challenges. I talked about how exercise has made me a better person. I talked about how exercise helped saved me.

Keep in mind that this was a presentation – there might be some typos, etc.  And it is a rather long post.  I had considered breaking it up but decided to just post it in it’s entirety.




My daughter and I at Indiana Dunes State Park

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Wednesday, August 17, 2011

Specialized - you tri–we fly

I’m not going to Kona (but I know someone who is  - more on that later) but I thought this was a very innovative marketing campaign from Specialized Bicycle.  Basically, if you qualified for Kona on a Specialized bike, they will ship your bike for free.


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Thursday, August 11, 2011

Don’t be a fool or a coward on race day

Whenever you race _________ (marathon, ironman, half marathon, any distance event) don’t be a fool for the first half or a coward on the second half.

What a great line.

When on the starting line and the excitement of the race is upon you, it is so easy to throw the race plan out the window. If you are not careful, by the time you notice your pace it can be too late. Running minutes faster in the first few miles will rarely result in success. In fact, you will only have success if you were sandbagging on your tempo runs and you really are much faster.

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NYC Marathon

Don’t be a fool or a coward

Wednesday, August 10, 2011

Trek the Trace, August 9

Tuesdays, August 16, 23 and 30.
6pm - USM Gateway Pavilion on the Longleaf Trace
2 mile fun run for adults / Kids run
Prizes and awards
Main dish and drinks provided
Please bring a dish for potluck (deserts, salads, vegetables, etc)

We had a lot of fun at the Trek the Trace last night. For those unfamiliar, the trek the trace is a 2 mile predicted time race. You don’t have to be the fastest - just the closest to your predicted time.

Prizes were awarded to the closet and furthest from their predicted times.  Congratulations to Ken Dobson (-0:14) and Crystal Sticker.

It is also a fun social event and a time to catch up with running friends. We had 25 participates – a lot of new faces! We also got lucky with the weather. Sure it was hot but there was some cloud cover that provided some shade.

There will be 3 more of these events – same time / place – including a 1 mile kids run -

Tuesday’s in August at 6PM at the Long Leaf Trace gateway.

I would like to thank all of the pacers that helped out last night.  You guys make these events easy!

Monday, August 8, 2011

King of the Mountain Epley Challenge

We were headed to the coast early Saturday morning for some back to school shopping. No, not for children but for us. Anyway, this meant I would have to skip the 7:00AM Winn Dixie ride. Now, I really like this ride. We got a good 50 miles last Saturday. Instead, I jumped on the 6:00AM Jackson Station ride, or more appropriately the B-team ride.


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Tuesday, August 2, 2011

Recovery runs–more harm than good?

The recovery run is much debated. It is commonly heard that a complete rest day will do you better than a few easy miles. And that might be true for an extremely challenging race effort or while training for short distances. Just so we are on the same page, I define a recovery run as a relatively short run (3 – 6 miles) at a very comfortable pace – for example a minute slower than a long run and about 2 minutes slower than marathon pace.


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