The Ironman Mind

It is truly amazing how powerful the mind can be. One minute the glass is half full and then the next it is half empty. Back and forth it can go.

I am now about 1 week out from Ironman Louisville and I would be willing to bet there are several athletes out there wondering if they have 'done enough' for race day. Most do not want to admit it, but that tends to be the driving force behind each pedal stroke, swim stroke, and stride taken.

For some they will put in 40 to 60 hour weeks for this race. Some will do 20 hours. For this cat, I hit 6 hours/week from April 4 to July 30. Being a numbers person here are some relevant stats:

Swim = 17.68 hours

Bike = 51.32 hours

Run = 25.01 hours

Strength = 8.65 hours

Total = 102.66 hours / 17 weeks = 6.05 hours/week

Longest workout per mode:

Swim = 1 hr 12 min or 5200 yards (Nomad Aquatics & Fitness)

Bike = 3 hrs 40 min or 73 miles (CompuTrainer)

Run = 2 hrs 7 min or 18 miles (Highland Creek Parkway)

Longest week of training = 9 hours 43 minutes

Shortest week of training = 1 hour 46 minutes

This will be the third IM done using the "Ironman in 10" approach. Below is a roll down of those events including average training load and results:

IML 2009 = 7:54 hours/week = 10:09 finish

IMF 2010 = 7:35 hours/week = 9:49 finish

IML 2011 = 6:01 hours/week = TBD

I share these numbers simply to provide some insight on how this approach has served me.

Our minds have been trained to believe that more is better. I have been known to buy a dozen donuts and then eat em' up in about the time it takes me to run a 5K. Okay, not a good example. Most IM athletes will consider five 100 mile bike rides to be better then one. Most would lean toward 20 hours of training vs. 10 hours. I get this full well.

My point is simple. I could have trained 20 hrs/week. In fact, I could have trained 30. However, being where I am currently in life that does not fit. There is absolutely nothing wrong with 20, 30, 40 hrs of training per week. Heck, I have had the privilege to coach Meredith Dolhare who has consumed an Ironman Triplet (3 IMs in 3 weeks) this year, has Kona in her sights, and has the UK Ultraman to tackle as well in 2011 (for more on Mer check out her blog: http://www.meredithdolhare.com/Blog/Blog.html)

I get volume. I have consumed plenty of it in my 2o years of training and racing.

However, at this stage of my life I am able to tackle the bare minimum in terms of training. The "Ironman Mind" can lead you down many roads. One of those roads is the road of 'doubt'. I'll be the first to admit that I too wonder if I have done enough. Most would when eyeing 6 hrs/week of training. I know this though. If I had tried to tackle more I would have seen a whole lot less of Anne, Luke, and Grace. I would have been stretched thin in many departments and would not have been the person I wanted to be.

Two Sundays from now I will be able to test my methods yet again. I look forward to seeing where my mind will wonder. I can promise you that regardless of how the day goes down I will continue to see the glass as half full.

Train smart and think big,

Coach L

Fall into August

Anyone having a hard time with this heat and humidity? Anyone? Or am I the lone ranger here?

I'd be willing to bet that I am not the only one who is finding it cosniderably harder to find 'fast and responsive legs' right now. For the past 2 months I have found my stride rate to be sloth-like, my pacing at least 30 sec to 1 min slower at all intensity ranges, and my overall confidence in the run to be waivering.

If this does not apply to you stop reading and get back out in the sun my friend. For those who can relate I want to encourage you to bring some "Fall into August" to your regimen.

Today marked my last 'long' day for IML 2011; 3 hr on the CompuTrainer (1st disk Real Course Video) w/ a very mediocore 30 min run. It was during this run that I decided to draw the line in the sand.

As I enter into the taper phase of IML I am eager to feel some speed. I want my March/April legs back. Ever since the Amazon moved into Charlotte I have missed the leg turnover and sensory elements I once considered status quo.

So, for the next two to three weeks I will venture into the air conditioned confines of Nomad and work "the belt"; Treadmill. Yes, I know that this will not promote heat adaption one iota, but I am certain of several things:

(1) I/we will be running at least 1:00 to 2:00 minutes faster per mile at a MUCH lower HR and perceived effort then if we were outdoors. Example: 7:30/min mile outdoors @ 158 bpm vs. 6:30/min mile indoors @ 146 bpm.

(2) I/we will be able to focus on a stride rate that you have not been able to match outdoors. Example: 86 outdoors vs. 95 indoors.

(3) Most importantly, I/you will come out of these sessions feeling the speed that you have not owned outdoors for some time. This will bolster your confidence in a big way.

The more I have been in this game the more I have come to realize how important it is to have a balanced sense of confidence when going into battle. If you do not feel strong in training it is unlikely you will go into race day feeling mentally strong either. The mental game is big and can often times be the deciding X factor between you and your competition. They may be a stronger athlete physically, but you will trump em' if you have it going on upstairs.

So, I hope you too will consider treating yourself to just one run indoors per week. Use this time to reflect on how it once felt to run in 60 to 75 degree weather w/ little to no humidity. Take this and bring it outdoors. Remember how good you felt indoors when the going gets tough.

By bringing some "Fall into August" you will show that Amazon what you are made of.

Train smart,

Coach L

Goosebumps

When was the last time you experienced goosebumps? The kind of GPs that present themselves when you see something spectacular unfold. This weekend Anne and I had the opportunity to experience cable TV (we are the only house in Highland Creek without cable - likely) and watch some incredible swimming.

Enter 19 year old Sun Yang of China in the 1500 m Freestyle event at the 2011 FINA World Championships. It was incredible to watch this guy work the water. His efficiency was unmatched and his closing 100 m was absolutley spectacular.

Most find the 100 to 200 m events to create the most excitement, but the last 50 to 100 meters were simply magical. Take a look at this footage. I love the Aussie accent here and his raw enthusiasm!

http://www.youtube.com/watch?v=P8hIL7Sng2o

I just watched this short clip and got the chillies once again.

I certainly hope you got some GPs as a result of watching this giant fly through the water.

Do something today that makes your hair stand on end, your heart to race, and makes you jump around like a 3 year old on Christmas morning!

Taste adreneline friends,

Coach L