Tag Archives: ironman training

The best company to have during a long swim! @x1audio @TyrSport #swimming #IMBoulder #IRONMANtraining #TriTeamForGood

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#CrossTraining is IMPORTANT!

So, you may remember that I got an ‪#‎Equifit‬ a few weeks ago at Equinox – Gold Coast with personal trainer Lori Thomson

During that #Equifit, she took a bunch of readings and tested my strength (or lack of!) in NUMEROUS areas. This was QUITE a thorough process that took about an hour. And, it was a humbling experience because it highlighted my asymmetries (not abnormal) that need to be addressed AND it reminded me that I need to be FOAM ROLLING!

It turned out that all that data gathering wasn’t a “front” to get me to join their gym or purchase their personal training services. In fact, I was never asked to join and nor was I coerced into purchasing personal training sessions. I loved that they left the decision up to ME! 

Here I am now as a member of ‪#‎Equinox‬ and have had two personal training sessions with Lori. And, those sessions specifically addressed my weaknesses AND they weren’t just random strengthening exercises. They’re designed around my goals this season, particularly Ironman 70.3 Steelhead (in which Lori is racing as well!) and Ironman Wisconsin, and making sure that I get there in good shape. So, we’ve done a ton of glute (lots of lateral!) and core strengthening and some upper body stuff to support my swimming.

Why the long post with all the detail? THE FACT THAT I HAVE TO GRAB ONTO SOMETHING AND SLOWLY LOWER MYSELF, because of how sore I am, is reminding me how awesome my session was TWO DAYS AGO! Gotta love ‪#‎DOMS‬ (delayed onset muscle soreness). And, I want to remind you all that ‪#‎CrossTraining‬ is important during all that crazy endurance training we do — it’s a reality that must be addressed and can stave off injuries!

Carry on…I’m finished. 
Support my journey: http://ow.ly/mSPe7

Swim Breakthrough!

Wannabe Swimmer?
Suffer from “dense leg syndrome”?
I fall into the last two. I wannabe a swimmer but I suffer from “dense leg syndrome”. Yes, that is an official diagnosis…that I have made up.
After a swim a little over a week ago, I sent an email to the two coaches of the group I’m training with this season. During that swim, I had to throw the pull buoy between my legs for the last two-thirds of the workout.
That’s pretty much the ENTIRE workout!
Why did I have to do that? Well, after the warm-up and just starting into the main set, my legs started to fatigue so much where they felt like dead weight. They eventually started falling to the bottom of the pool. Each time my toes would touch the bottom while I was “swimming freestyle,” I would quickly bounce my legs back up. But, I could not do that the whole time, particularly for my own sanity!
This reminded me of last year when I could not swim at all and suffered from this curse! Putting that pull buoy between my legs was my only savior. It helped me build confidence and actually had me completing my workouts, but it was a crutch. Or, was it? I mean I would be swimming with a wetsuit during races, so it’s pretty much the same thing, right? Ohhhh…I LOVED the couple times I did workouts with my full wetsuit in the pool! Those workouts went quickly–so quick that the sun was still out when I left the gym!
Anyway, back to the pull buoy… yes, it IS a crutch when not part of drills, especially because I relied on it so heavily! To think that I thought I had graduated from needing that stupid thing beyond drills! 
Let’s complicate my neurotic thoughts of how bad a swimmer I was because I did not hear back from the coaches. I figured they had already given up, packed up, and left the stadium. But, that was not the case.
I got to the group workout on Tuesday. And, I was EARLY! Yes, I’m never early. I’m either late or just on time. But, I was glad I was early because Coach Craig spotted me while he was yelling rest intervals to folks in the pool and called me over.
He handed me two kickboards. Great, I have to do kicking drills as punishment for sending them that message! No, he actually wanted me to do some floating, with the kickboards holding me up at my waist and my arms and legs extended forming an “X”.
He told me to also think of my butt, calves, and back of my head just clearing the surface of the water. For my butt and calves, that really involved some adjustment-serious activation of my core, particularly by needing to flatten out the small of my back. But, to REALLY get my “dense parts” up, I had to really think about just the back of my head clearing the top of the water. What I was doing was almost looking forward, which was driving my bottom half down. So, I had to tuck my chin in a little closer to my chest. That tucking led to me feeling like I was tilting forward. But, I was in fact now level in the pool.
The only way I can describe this new feeling is how I have read or heard before. I was “swimming over” something like a barrel. THAT is what it REALLY feels like. And, it’s a weird feeling that takes some getting use to. However, it’s worth getting use to when you’re able to get from one end of the pool to the other with LESS effort and FASTER!
That was how the rest of the evening felt. And, I could not have been happier!!!
So, if you would like to be cured like I was, do just as I did and spend 5-10 minutes feeling the water just as I did. I guarantee you will thank me after you get the water out of your ears!

when #paleo becomes a #fail-eo

i have to be honest…

i am a rebellious person.

when i’m told not to do something, i typically want to do the opposite because i want to prove that i’m in control and not you. the same can be said when it comes to food.


since moving toward a paleo “lifestyle” in november 2012, it has definitely had an impact on controlling weight gain through the holidays and winter, coupled with non-ironman training type cardio.

going paleo, to me, has different depths. you can go ALL in (or have to due to medical conditions), where you are looking at specific chemicals in the products, how the animals you’re eating were fed, etc. or, you can go a little simpler, as i am. what are the key elements of paleo that i, personally, try to keep an eye on?

avoid sugar.

avoid grains.

avoid dairy.

avoid processed foods.

too many items in the ingredients list = no no.

notice how i said “avoid” above?

it all sounds pretty easy, right?



i WANT that bag of chips. i WANT that cupcake in the office kitchen. i WANT those french fries! i WANT that sushi! AND, I’LL HAVE THEM! those are the times that you DON’T see me posting pictures on Instagram because i’m ASHAMED!!!

but, there you have it… i’m human! i have those cravings and the fact that i’m not SUPPOSE to have them, makes me want to have them even MORE! REBELLION!


but once you read Paleo Diet for Athletes, you learn that those “non-optimal” foods are typically “ok” during stages III & IV of recovery! so, workout and ye shall be rewarded! the longer the workout, the longer stage III is! read the book so you fully understand!


so, ken… what’s your point?

my point is that it’s perfectly fine that i rebel. yes, i should do less of it. and, that’s a work in progress. i’m working on focusing on those foods as “rewards” and “integral for recovery” post-workout. so, i don’t really HAVE to rebel as much as i want to, especially because my training has started to ramp up significantly lately with the LA Marathon in March.


how do YOU rebel? what’s YOUR weakness?



it’s like i post a dramatic two paragrapher and leave y’all hangin’! sorry!

i had my issue on the bike last tuesday…a WHOLE 10 days ago…

that also happened to be the last day i worked out (until i snuck into the gym to do a quick “efficiency upper” workout after work today!)…

this is how it played out…

POOR ME! eh…whatever!

so…bike…dizzy…flush…tired…weak…worried…took time off…planned to try back up easily this past monday.

no go…got hit with some flu bug that had me with a sore throat and REALLY tired beginning saturday evening.

it must be related to everything else, right?

OH…and, it MUST be related to my blood pressure which tends to “ride high”, right?!?


probably…but…who knows…

saw doctors…they just think it’s a virus…and that my body has been spending time telling me subtly with the random dizziness during workouts and then suddenly reared its head this weekend. AND, that blood pressure…nope…no need for drugs yet! just gotta keep an eye on that salt (wahhh!) and keep the activity high (yay for training! ugh!)  

ok…thanks…i wish you drew blood and did more to be sure but that’s just super-neurotic me!

what do i think?

yes, i think they were correct. 

i also think that a lot of everything was MAJORLY due to stress and fatigue… the nutrition thing i think is next on that checklist. 

i’m a high strung guy. i’m super anal-retentive. i’m a worrier. i want everything i do to be 200% great so it takes a lot for me to delegate. therefore, my plate is typically OVERFLOWING! oh…it probably doesn’t help that i pretty much self diagnosed myself with attention deficit disorder too, does it?!? (i did an online test!)

I ALWAYS WANT TO PROVE THAT I’M GREAT BECAUSE I WANT EVERYONE TO LIKE ME! so, i take on everything and try to do tons at once and make tons of notes to myself so i know where i left off on the project i just walked away from. (post-it would make a fortune off of me if i didn’t enjoy evernote so much!)

yup…i laid it out there…so?

how do i continue accepting that all of the above that i just threw up onto you is…hugely…just me?!? how do i make it not literally get me sick?!?

i share it.

i think about it.

i try not to over-analyze it (keyword: TRY!).

and, i work on taking care of it…


“it” is ME!

i need to say “no” more often when asked to do something. i need to understand that it’s okay not to be perfect all the time. i need to let go more and trust in others. i need to allow myself to get a massage more often than i have to help me relax because i recognize that it’s really difficult for me to just stop, close my eyes, and take deep breaths in the middle of the day…i need to “schedule it”.

clearly…i haven’t been doing much training…almost two whole weeks…so…i’ve had time to think. 

where do i go from here?

my plan is to feel good that i just shared all that with you…

then, i’ll work tomorrow…then, i’ll hopefully get to the vision quest workout at the UIC 50 meter pool in time to get a few laps in…and then i’ll enjoy my evening…

i’ll try to disconnect more and make sure i’m “doing me” enough so i can be “on and fresh” for training and the rest of my life at work and with my friends. this is a perfect time for a restart. i mean, it feels like spring in chicago already! AND, i’ve been given permission by my coach to follow doctor’s orders and ease back into training by doing 50-60% of what is prescribed this weekend.

i’ll balance it.

i’ll figure it out.

i’ll let go a tad.

but, i won’t try to change me.



after quite a few random drills that were probably laughable, I decided to say, “FUGGIT! JUST GO!”

so, that I did.

1×25 no stopping and only breathing to the left.


1×25 no stopping bilateral breathing…WAS OK WITH OCCASIONAL WATER SWALLOW!





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