Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

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Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

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FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

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Coach Brad’s Goals for the New Year!

Coach Brad’s Goals for the New Year!

Happy New Year!!  Welcome to 2014 and the year of YOU!

It’s that time again.  The beginning of the new year and time to set some new goals.  Notice I am stating resolutions, these are goals.  In my experience, the best way to set new goals is to make sure that each one of them is SMART.

The Iron Goof, with the Iron Goofy

Coach Brad with the Iron Goofy

S- Simple
M- Measurable
A – Achievable
R – Realistic
T – Timely

Let’s take a look at the last year 2013-

Personal:

1. Get over my fear of leaving my day job and get my business off the ground. – Business is good, I have had up to 13 clients with 9 still with me after the tri season was over.  I have 3 that have contacted me wanting to start in March.  With a full-time job, it keeps me busy.  Luckily a few of these are virtual so most of the work is email, phone and Training Peaks.
2. Reduce debt by minimally 50% – Complete – Actually more like 75%
3. Re-commit to a financial plan and budget – Complete – see #2
3. Complete my Certified Personal Trainer, USAT Level 1 coach, and USATF Level 1 and minimally begin my Certified Nutrition Professional. – Complete except for CNP (*also added RRCA, Newton & Lydiard Certs)
4. Blog at least 5 times a week – Unfortunately, this did not happen more like once, but will re-commit for this year to at least 3.

 Sports & Fitness:

 
1. 2 Ironman Triathlons: IM Louisville, IM Florida – IM Florida, but IM Louisville turned out to be more financial 0477_67915then not trained.
2. IM FL in less than 12 hours – This one was discouraging. Read about it.  – I am thinking about doing another one for vindication.
3. Running average pace at 7:30 min/mile at RPE 2 – I got to about 7:45 for a 10k
4. Biking average pace at 22 mph at RPE 2 – Complete – hit this at IM Augusta
5. Swim at 1:45 per 100m at RPE 3 – Incomplete – will have to focus more on the swim this year
6. Start CrossFit as strength training – Started it, but stuck to more of a Lydiard method.  Will be incorporating at least once a week during strength phases.
7. 1 half-marathon at 1:35 or less – 1:43 was still my best.  Have to dedicate to this one again

The score is 8 out of 13 completed with each at least attempted. I would consider it a successful year, but I would like to do better.

What’s in store for Coach Brad in 2014?
Personal Goals:

1. Completely eradicate debt
2. Start another passive income stream with the possibility for full-time income. (already started actually)
3. Have a plan by the end of the year for leaving my full-time job
4. Communicate more with family
5. Start a financial plan for the future
6. Understand more about SEO and Internet Marketing
7. Blog 3x per week minimally
8. Complete CNP, USAT Youth & Juniors, USAT Official and start CSCP certifications
9.  Less take-out and dining out, more cooking. (25 out of 30 days a month)

Sports & Fitness Goals:

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1. New York Marathon – 3:40 or better
2. Half Marathon – 1:35 or better
3. Conversational pace at 7:30
4. Complete 2014 miles ran
5. Possible Vineman Ironman Distance?? (Vindication Race)
6. Complete two 70.3 triathlons
7. Swim at 1:45 per 100 for 2 miles
8. Inaugural ITU Chicago Triathlon – 2:25 or better
9. All members of the TNT I am coaching crossing finish line at both Nike Women’s and RnR San Diego
10. First – Complete Dopey Challenge with a smile.

How about you?  What are your goals for 2014?  Are they SMART?

Carpe Vitam!!! (Seize Life)

The Saturday/Sunday Supporter

What does it feel like to come across the finish line of any race with the support of the race volunteers and spectators?   Personally it is a pretty good feeling.  What does it feel like with the support of fellow racers, family, and/or friends?  My emotions tend to be more positively charged, and to a much higher level.  Endurance sports tend to be a little lonely during races anyway, so the support level on the course may even be a determining factor on the outcome of an athlete’s personal race.  How do you feel when you have friends and family at a race versus when you don’t?

I had the honor of being support crew for two races this weekend.  The first was the culmination run for the last session of my Fit2Run 5k group.  The race was Saturday Morning, in Dunedin, at the Our Lady of Lourdes 5k.  I really enjoy having my students at these smaller racers.  Not only does it give them the experience of the race, but it also allows them the opportunity to stand on the podium.  This race, we had an age group winner within my circle.  To no surprise Linda Shutt again took 1st place in her age group even after being out for a small injury.

The course was a little tougher than I expected, but a good experience for my runners.  It was a trail run, that included soft soil, grass, and even sand, so for some of my runners these posed a couple of new challenges.   If you want to know the truth, the marking of the race was a challenge for me as I actually wound up lost on the course and ended up completing a 10k instead.  (Pause for laughter)  Luckily my girls, and Carl,  all came across the finish line smiling and a couple with Personal Records.  If you enjoy small races with a couple of small challenges, check out Our Lady of Lourdes Annual 5k Run.

Tanner, Jessica and Cheryl before the Swim start

On Sunday the first TriRock series triathlon was in Clearwater with the start and finish lines at Pier 60.  Overall, I thought the race was run very well, and seemed well organized for an inaugural race.  The weather was perfect in my opinion.  A little chilly in the morning, with it rising to just under 80 degrees by the finish of the race.  I had three Tri-Peeps running, Tanner Stevens, Cheryl Henderson and Jessica Glover.  This was to be Jessica’s first Olympic, so all of our eyes were on her, not to mention her positive attitude is completely intoxicating and endearing.  You may remember Jessica from my Jet City posting as she is the owner and operator of my favorite coffee hang-out.

Jessica Rocking out on the Run

The race has two distances an Olympic, or as they call it, Intermediate (1500m swim, 25 mile bike, and 10k run) and a Sprint (600m swim, 13 mile bike, 5k run).  All of my friends competed in the intermediate distance, because all of three of them are pretty experienced in all three events.  The race started with music from live bands which only enhanced the energy radiating from the voices of the announcers.  It was the typical mad rush for the athletes to setup their transition equipment, dawn their wet suits and head over to the swim start.  One of the announcers sung the National Anthem, and I was very impressed as it was sung acapella.  As a performer I understand how difficult a piece the Star Spangled Banner is and I was incredibly impressed with his version.   He sang with a bluesy undertone but with a rock attitude.  By the audience reaction I would say it was a success.  In my opinion it was at least better than Steven Tyler version during the AFC Championships earlier this year.

There were a few waves for each distance with the Sprint starting 15 minutes after the last Intermediate wave with the swim being an outer and inner loop.  The finishers did cross in some instances, but the finish line was wide enough to accommodate both.  I didn’t see any issues with transition as it was large enough to handle all of the equipment and runners of turf were actually put down for the athletes bare feet.  (Note to any Triathlon Race Directors reading:  This small detail adds a huge comfort to athletes.  Just sayin’.)  The entrances and exits were clearly marked and even with the two distances using the same course, there was not a lot of crowding.  As a spectator I did enjoy the run being an out-and-back south and then north as well.  I was able to see my friends twice on the run before the finish.

I didn’t explore too much, but the expo looked small, but loaded with great vendors, the beer tent was sponsored by Red Hook which is pretty decent, and the headlining band was an AC/DC cover band, which for me was perfect.  Being a child of the 80’s has it’s perks, obviously.

Overall , I was impressed with the event.  I actually wished I would have been able to compete in it, but I enjoyed being there to support.  Out of our little group we did end up with Tanner on the podium for third place in the 25-29 age group at a time of 2:24:16.  With a possibility of two IMs next year I do not believe I am going to be able to compete next year either, but if I have friends that decide to compete I will make sure to be here again.

Athletes, Support and the Goof
Carpe Viam!


Food Friday – Paleo

There is a trend I jumped on early in January, right after I finished the Goofy Challenge. The Paleo Lifestyle. Most people would call it a diet, and if it was temporary than I would say they were right. At first I was a little spooked by it, but my friend and coach Amy Bennett Eck, dared me to try the lifestyle for 30 days and see what results I obtained and how I felt.

Before Paleo

The first week was tough.  I was lethargic, my workouts suffered, and I felt like I had lost a lot of strength and endurance.  (Of course that might have also been from the Half Marathon and Marathon I ran the weekend before I started.)  Something happened about the middle of the second week.  I woke up on Wednesday and I felt better.  Interesting thing was, it was immediate.  I went to bed Tuesday night after strictly following Paleo for a week plus two days and I woke up on Wednesday, feeling like myself again.  I’ll talk about the hi-level science in a minute, but let me just tell you I thought I could take on the world.  The following Saturday I ran ten miles faster than I ever had.  It was just amazing the energy I had.  I don’t have that energy all the time, but I did for the next couple of weeks at least.  Ever since then I have keeping a pretty strict Paleo Lifestyle at about 85-90%.  The other 15% I attribute to pizza, beer, the occasional ice cream and a few items in my race nutrition.

On Paleo

So what is Paleo?  The word Paleo comes from the Paleolithic Era or the caveman era.  It is basically eating as the caveman did, before processing, before grains, before even beans and legumes.  It basically, consists of meats, vegetables, fruits, and nuts.  There are some items that are what I would call, “on the line”, specifically, milk and butter only if they came from a grass fed cow.  There are no grains, no legumes, and no other dairy.  I really thought it was going to be tough and the first week was, but after I toughed out the first week, I really didn’t even miss the bread, pasta, corn, cheese, yogurt or rice.  Sounds like a lot doesn’t it?  Well let me give you my results; I lost 12 pounds and 4% body fat in that first month.  Crazy huh?  Because of the Goofy Challenge, my workouts were even cut back that month.  Since then I have lost another 5 pounds, 3% more body fat, my race times are faster, I can run, swim and bike longer and I have found my love for cooking again.

Let me tell you about the results of my friend Susan Johnson-Velez.  Susan is a lawyer and single mom that was a little overweight, and had a severe case of asthma.  She started two months prior to me with just removing dairy, and then started Paleo strictly in December and January like me.  Now, she is down 35 pounds and the three medications she took for her asthma has been reduced down to a seasonal herb.  Isn’t that crazy?  I watched this beautiful woman go from baggy dresses and jeans to mini-skirts and dresses and skinny jeans, tight tops and boots.  She came with us as our sherpa for the Chicago Marathon last October and when I saw her again at Jet City Coffee in January, my jaw hit the floor.  The difference was amazing, and she has only gotten more fit, thinner and hotter since then.

My instruction book for this lifestyle started with The Paleo Diet for Athletes first printing, but since then Joe Friel and Loren Cordain, Phd have updated it.  For the edition I was using, Joel Friel, the father of triathlon training, was instructing the Paleo diet for everything except for pre and post workout meals, and race nutrition.  I have not completed my read of the second addition, but from what I can tell, Joel is not adding suggestions for those meals to be Paleo as well.

Why Paleo?  The theory is, that grains have two major disadvantages; One, they breakdown into sugar, which if  you do not use the carbohydrates right away they end up creating imbalances which increases your insulin levels causing the metabolism to slow down and store fat.  Second, a lot of grains contain gluten which is basically poison.  If the grain, for example oatmeal, does not naturally contain gluten, then there is more than a possibility that it was packaged a facility that also packages grains that do have gluten causing transference.  Interesting enough there is another risk of transference of gluten; through meat.  If a cow is grain fed, then the meat may have a high level of gluten along with the milk produced.  I have actually started buying meat from a farm in Texas that has only grass fed meat.   Slanker’s Farms also has chickens, buffalo, and some fish as well.  All of it natural without antibiotics, pesticides or hormones.

The benefits of Paleo start by eliminating all the excess sugar your body doesn’t need or use, and then instead of using sugar for energy it uses fat.  Since fat is a lot more dense than sugar, the energy production lasts a lot longer, which means you last a lot longer.  Can you imagine working out and being able to go a couple of extra miles, just because you want to?  Can you imagine a new outlook on life, not to mention cooking?  I found a lot deeper interest in cooking since I started Paleo.  Also, depending on your body and where you are at the moment, for every pound of excess you rid your body of, it could translate into a 10-12 second per mile decrease in your running time.

There are a lot of resources out there on Paleo.   I personally am only fond of books and articles written by Loren Cordain, Phd and Rob Wolf.  There are plenty of great resources for recopies on the internet.  Do you think you have to give up brownies?  Here is my favorite recipe for Paleo Brownies;

Ingredients

  • 1 16oz container Nutbutter (recommend MeeNutButter)
  • 1/2 cup cocoa powder
  • 1/2 teaspoon sea salt
  • 1 teaspoon baking soda
  • 2 large eggs
  • 1 1/4 cup agave
  • 1 teaspoon vanilla
  • 12 ounces dark chocolate, cut into chip sizes
  • Coconut Oil, melted for brushing

Directions

    Preheat oven to 325 degrees F

    • In a large bowl add container of NutButter, cocoa powder, sea salt, baking soda, eggs, agave and vanilla.
    • Using a hand mixture blend until all ingredients are combined well.
    • Using a spatula combine dark chocolate chips into the mixture.
    • Take a 9×13 baking dish and brush with the melted coconut oil. Add mixture to the baking dish and bake for 40 minutes.
    • Let cool, cut into square and enjoy

    They are awesome, trust me.

    Check out the books and articles online and see what you think.  I suggest just thirty days, knowing that the first week to two weeks you will probably not feel great, but the energy will hit like electricity once your body converts from burning sugar to burning fat.

    I hope you are able to extract some good information and that it may at least increase your interest in this healthy lifestyle.

    Carpe Viam!