tag:blogger.com,1999:blog-40350258828691339212024-03-12T21:52:15.555-07:00Team Jerden"He is my most beloved friend and my bitterest rival, my confidant and my betrayer, my sustainer and my dependent, and scariest of all, my equal." We're brothers, triathletes and competitors.Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comBlogger31125tag:blogger.com,1999:blog-4035025882869133921.post-79186086761959451922012-06-29T09:07:00.002-07:002012-06-29T09:10:43.933-07:00Shit Champions SayAttitude is king. That's what I'm learning, or rather what I learn when I get passed or out performed. I see it in my swimmers, too. Lately it seems that the kings of sport have the attitude. Not an attitude. The attitude.<br />
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Champions don't really say a whole lot. They are inquisitive, curious, play-motivated, and not attached to the result on the outset, but very disturbed by the results on the outset of their effort. And let me be clear, I'm a lucky guy. I am surrounded by attitude. State champions, runners up, top notch coaches, top time trialists, hell, just people at the top! The people that I surround myself with tend to say things that can be summed up with these two examples:<br />
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Me: Find something to work on during this set.<br />
Swimmer: I'm tryin' to bust my ass. That's what I'm working on.<br />
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Me: How are you gonna swim this?<br />
Swimmer: I'm just gonna go for broke. Just see what happens.<br />
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Lebron was asked how he rededicated himself to come back and win the NBA finals. He just replied with- I got back to the basics. Lots of hard work-. Ryan Lochte's espn segment featured him dragging a massive 450lb chain three hundred some yards. Why? Just to figure out how to drag every last piece of energy out of him. "You get to a certain point in races...where you just start fatiguing...No matter what, there is always something left. You just gotta find it." "Once I beat someone, they don't beat me again."<br />
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Attitude seems two-fold. Preparation: establishing a standard of performance before you begin, and then follow-thru: deciding that no matter what, you know the pain is gonna be there, but you can sustain the effort, and endure the feeling. If you don't decide prior that you will continue despite the pain, when the pain thugs knock on your door, you lock yourself in the bathroom.<br />
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It has taken me a while to learn this, and I still don't have it down. Want to teach yourself? Put yourself in situations where if you don't perform, you'll feel embarrassed. Nothing like pressure, around those who care, to teach you that its ok to fail, but that you can also avoid failure and find success if you realize that you need to bring it no matter what.<br />
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The champions I know grind themselves at the right times, and if challenged, are poised to crush it. They are alert, but before the event they seem unaffected and relaxed. They have already prepared mentally and physically. No improvement bothers them and they don't make conditions for doing so. In the heat or when its cold, windy, certain time of day, training cycle, life cycle - they understand that someone will take them out if they let up.<br />
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Your definition of a champion might be different. But I think the great ones have the right attitude to when they don't perform, just to knuckle down and say, "look I didn't have it today - that wasn't good - time to get better."<br />
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I'm grateful for the inspirational people around me. Those who pursue challenges, official or self-created, will win in the end. They learn to play the game, the art of effort, and they do so just to see what can happen.Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-27124136664433394972012-06-29T08:22:00.001-07:002012-06-29T08:22:38.141-07:00Season results as of 6/29Results so far:<br />
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- Scott -<br />
3rd Overall - Carmel Sprint Tri<br />
1st Age Group, 83rd Overall - St. Anthony's Triathlon<br />
6th Overall - Terre Haute Tri<br />
2nd Overall - Hoosierman Tri<br />
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<br />
-Alex-<br />
6th Overall - Carmel Sprint Tri<br />
4th Age Group, 127th Overall - St. Anthony's Triathlon<br />
9th Overall - Terre Haute Tri<br />
4th Overall - Hoosierman Tri<br />
DNF- Crash Indy Sprint Triathlon<br />
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Upcoming:<br />
Scott - Muncie 70.3.....<br />
Alex - UncertainAlex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-25884455417475475212012-05-29T05:31:00.000-07:002012-05-29T16:45:50.655-07:00Fly or fall: post race recovery wisdomIn my undergrad, I took a graduate class that involved a research project on the topic of my choice. I chose interleukins and cytokines. I knew NOTHING about them at the time. And while it may still seem that I know almost nothing about them, reading studies that showed muscle fiber damage well into the weeks, and maybe months post long distance race (mainly ironman), I got a better idea just how much damage races can do to the system.<br />
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I like to picture a race as a bomb to my body. In warfare, when the things that explode are released, there's an anticipation (oh shit!), initial destruction, boom, and then even more destruction as the shrapnel flies and things catch on fire. This season, I have begun to approach racing in the same format. "Oh shit, here comes the race, better prepare," suffices for the heavy anticipation. Then actual event, which seems to be so short that in driving back from a race, I have a hard time recalling events as they seem to all mesh together. Next comes da boom, wherein I am usually quite sore the day of ranging from 20mins to 5 hours post race, and then in many ways what happens next is a bit of a silent catastrophe.<br />
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Long term damage is done, and I don't think I ever realized exactly how long. In the past and even now, I can only really feel the damage for a few days, and then that sensation resides. Now, with power tap and a garmin to give me feedback on my output, I can actually see the damage that was done, and how, if I don't address it, long it will persist.<br />
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An example: After muncie last year I was sore for maybe 2 days. When the soreness gave way, I figured, time to get back to work! I shouldn't have. Basically, getting back to work 3 days post half ironman is like trying to open a theme park with the entire maintenance and cleaning crew on shift - things can run smoothly while just a few guest are through the gate, but when you try and run the park at full capacity (read as: high intensity), the maintenance staff busts out the dogs and shuts things down. Bottom line is, don't mess with those who have the keys, and in this case, those are your insides trying to bring you back to full power.<br />
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This is a tough lesson to learn. Especially if you're inexperienced and have just a touch of ego. I let muncie ruin the rest of my season last year because I did not gather all the papers it sent flying.<br />
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A race requires so much that afterwords I think there are two choices: fly or fall. With enough rest, yet easier steady training, a race can boost your fitness to a new level. Without, and a la ego, you can attempt to go hard like I did and get gradually shut down more and more until the lights are so dim you wonder where you are.<br />
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This season I have been extra sensitive to that. I want to do my last race in September knowing I'm the stronger than the beginning of the season, not weaker and barely holding on. Pay attention. Let the broken glass get swept before you cut your feet on it, again.<br />
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<br />Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-8782304541784483052012-04-12T20:32:00.004-07:002012-04-12T21:04:54.301-07:00Training joys: 7 Things that are going very well.Things are going very smoothly right now. Although I nearly burned my house down the other night, I'm happy to report that in training, and soon to discover in racing, I feel very well, and confident. Fast is a by-product and one that comes from enjoying what I'm doing, seeing improvement with a modest schedule, and maintaining a positive attitude.<br /><br />A few of my favorites/things that are going well right now:<br /><br />1. Every Tuesday I have been doing the same workout. I trainer it for 15' warmup, then 5' at 80% of my 20minute watts. I follow that up with 2' easy, then 4x1' all out with 4' rest. Follow that with 2-4x30sec full throttle and you step off the bike with a pretty good sense of concrete legs. Interestingly, if you follow that with a 5mi run (1 smooth, 2 race pace, 2 steady state), the race pace miles just seem to flow from the tap. Each week for the last 3 weeks I've done this and had PR watts, and PR race pace miles. Around 530w 1minutes and 650w 30 seconds on average. Race pace miles fall in the 6:15 and lower range. Done on any other day than the day after my rest day and I think this would be counterproductive. It really takes a lot of concentration. That, and a cup of coffee.<br /><br />2. Coffee has been my source of life lately. I don't drink it in the mornings as I would still like to wake on my own, but a half cup or a few sips before a workout and my CNS is stimulated just enough to wake up and charge up my brain to call on the extra motivation I might need. I'm caffeine naive, though, so too much throws my HR off, but a little goes a long way, and I'm beginning to keep the doses more regular, yet still small.<br /><br />3. Body maintenance - Ever since the snafu last fall with my hamstring, I have done everything in my power to warmup properly and stretch for at least 5 minutes after each workout. I always reflect on the day with "have I put this joint thru maximum range of motion, i.e. sitting on my heels, doing leg swings, stretching hip flexors (mostly front) and opening up the shoulders." If not, I do so, and it has proven very useful in conjuction with rolling (via, the STICK) to keep me on the wagon and injury free. I still get tweaks everynow and then but it has become much less common and now more manageable.<br /><br />4. Bike commuting - these are thoughtless miles that get added to my legs. Often this involves short sprints, track stands for balance at stop lights and bike handling while navigating pedestrians and other nonsense. I often wonder how many watts I'm pushing while booking it up the hill in my neighborhood as I'm becoming more and more late to work.<br /><br />5. A longer, sustained, semi-maximal effort on the bike. Time trialing once a week lately with John Gleason has gone really well. We did 20 miles two weeks ago and the forest 10 mile TT last week. I like this because its a test, something I didn't used to do a whole lot of, and also because I know that it keeps me honest with where I am on TT like rides. This rest week will bring me not only into a race this sunday but the Monrovia 40k TT next week, and I'm looking forward to seeing the benefit of these efforts at these events.<br /><br />6. High rest, low stress. Having one means having the other. I, now more than ever, begin to realize symptoms of over doing it. Feeling constantly hungry, poor sleep, feeling puffy and inflammed and being hot and then cold from one day to the next are all indicators. I've become more sensitive to them, and by doing so, I allow myself to save up and pound out more productive efforts on the bike, namely.<br /><br />7. Once a week training with Scott. Words cannot describe what this does for my esteem. I appreciate this sport, and him as a brother more than ever when we are riding or running together. Most of the time its a brutal tough session, but then this last Sunday was an easier 8miles on the B-line easter morning. Pleasant weather, excellent conversation, and all of the sudden, 8 mins a mile when I'm super sore ain't so bad. There is nobody I would rather train with!<br /><br />Please, find things that you love about this sport and do them at all costs. If you can learn to love what you're doing more than you learn to love the result, I believe you'll find the real reasons you repeatedly test and challenge yourself. Adventure and challenge is the essence of the human spirit. Not results to races. Be good, be careful, be proud of who you are.Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-30130253841120933322012-03-25T06:05:00.003-07:002012-03-25T06:29:34.575-07:00Strength and SensibilityHere in 3 weeks, it's start of race season for Scott and I with the Carmel Sprint Tri. It will serve as a warmup and perhaps a wake up (hopefully not!) as to where our winter training has brought us. <div><span class="Apple-tab-span" style="white-space:pre"> </span>Being stronger than last year is always the goal, and I think at least in certain areas, I've made some improvements. My approach has been eyed a little differently - more focus on olympic distance and shorter on the main front, and a sharper effort towards upping the bike fitness and really being able to legitimately ride under 60mins for 40k. Unless I find massive amounts of time on my hands, I think its a wise choice to forego the half ironman distance. Running 13.1 just isn't a productive course of action for me, especially if I want to hold up and stay successful toward the end of the season. 210lbs of luggage doesn't travel lightly and after chugging a 10k as fast as possible, I can feel the screws coming loose. Shorter runs for increased longevity and a whole lot of fun. </div><div><span class="Apple-tab-span" style="white-space:pre"> </span></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>Second order of business is being a bit more sensible in choosing my races. On the roll is no or very little racing in July/most of August. If trends prove anything, (winter this season has been on average 4 degrees warmer), this time of the year will be a scorch, and heat racing doesn't put me in the mood. It's not so much the bike, but when the water's so warm I would like to bathe, and my breath on the run provides a personal sauna, I lose a generator and my A/C shuts off. I simply am not that great at racing when it's 90+. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>Currently, I think my swim and bike are the best they've ever been. I can do 2 sets of 10x100 on 1:15 in the pool (working my way to 1:10) and my wattage in aero position is where my watts began Eddie Merckx style last fall. I am riding Scott's old Cervelo P2 which is heaps of fun and has a lot less give than the old Equinox. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>This season's going to be a good ol' time. Happy to be in Bloomington and sharing another season of triathlon with my brother and all the great athletes in town!</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-2490149317627786342012-01-23T10:55:00.000-08:002012-01-27T09:18:06.608-08:00Swimming Faster - Part 2 - Quality workoutsI love swimming much more than biking (well, training for the cycling leg), and especially running because I can go hard whenever I want with little to no consequence except that it hurts a lot. The good hurt. And that aspect of swimming is very valuable, both for time management purposes and also for dropping your race times. <div><br /></div><div>In my experience, my upper body recovers a lot quicker than my lower body. Good news. </div><div><br /></div><div>Yours might not, but I definitely argue that for 1/2 Ironman or Olympic/Sprint swims, going hard in practice is highly underrated. </div><div><br /></div><div>There are few different kinds of hard, some of which might be termed fast in lieu of hard, but each type has a really important role in your workout. </div><div><br /></div><div>1. Short rest intervals. With these, you can only go so fast. Going faster in this scenario would require more rest or else you wouldn't be able to do very many. It would be pointless for me to recommend a number of these for someone reading - I have no idea what you're capable of. But, Scott and I generally do Short Rest intervals as 100s on the 1:15 - maybe 10 of them. If we're really feeling good, it's 5 on 1:10. To make the latter, its a lot like splitting one of our better straight 500s. In general you're looking to get about 5-10 seconds rest. If you're feeling on point, 5 seconds is your best bet. </div><div><b>BEST TRAINING BENEFIT</b> - the punchy sections of any distance, Sprint distance swims, and for holding it together during an olympic or 1/2 Ironman swim. You could call this threshold swimming.</div><div><br /></div><div>2. Another kind of interval is relaxed interval training. I like to think of relaxed intervals as relaxed fit pants - they still resemble tight fit, but you have some wiggle room as to what you'd like to do. For Scott and I, it'd be any number of hundreds on the 1:20 or 1:30 depending on what kind of day we're having. Ideally, this interval is one where you should be able to go all day long, feeling just challenged enough to keep in interesting, without it being too slow that you could consistently do stroke or IM. With these it's fun to descend your time (not interval) or alternate fast/ez. I will argue that even though the interval is slower, you should still be somewhat aggressive. If on the 1:20 or 1:30, Scott and I will hover around 1:05 or 1:10 for our 100 times. Don't do less than 8x100 at this interval.</div><div><b>BEST TRAINING BENEFIT</b>: Any - this is kind of the sweetspot. It will increase aerobic enzymes, "burn out the gunk", and generally make me feel more confident in my fitness. For those doing masters swimming, this is where most of the time is spent. Unfortunately, sometimes too much. </div><div><br /></div><div>3. Fast Interval Training is next, and should be used for raising your top end, working on Lactate Tolerance, and getting yourself familiar with pushing your limits. Doing this every once in a while will keep your edge for when you need to surge in a race or training. For Scott and I, this is usually done as 100s on the 3 minutes. Yikes! Lots of rest. Yeah, because you're supposed to lay the hammer. Generally, Scott and I will aim for completing these in less than 1 minute. Done in numbers from 6-12, you're looking for best average here, and to feel the pain. Not intended to feel relaxed. About the last length of the 100, you should have doubts as to whether this is healthy. </div><div><b>BEST TRAINING BENEFIT:</b> Beginning of a race, broadening your comfort zone and shifting your entire swimming speed capabilities upward. Sometimes you gotta throw gas on the fire. Lou Hollander, an 80 something year old ironman said the key to his longevity in the sport is doing something anaerobic everyday. That's what this is. </div><div><br /></div><div>Again, one thing I like about doing more quality, along with technique in the pool is that there aren't long yards that let your technique break down. And if you're doing really hard efforts or sweetspot efforts and focusing on technique, then you're likely to become strong enough to hold technique (with focus) during the longer events. I would never recommend a set over the distance you're aiming to swim in a race - i.e. 20x100 for Olympic or 2500 for 1/2 Ironman. You have other things to worry about. Besides, if you regularly swim 3000 three or four times/wk, when you get to the 1/2 Ironman swim, the speed you'll hold for 1.2 miles will be slightly slower than you do your intervals. Swimming faster negates the need to prepare for something slower and longer IF swimming faster is making you stronger. Since it is, the effort and strength required to maintain a certain speed is less than it was before you were doing quality training. </div><div><br /></div><div>Some people don't understand this. If I swim at a 1:30/100yd pace in my race, I should do different types of intervals (seen above) where I am consistently, with short or long rest, going 1:20s or lower. After a while 1:20 pace will become more regular, I'll be able to do more on the 1:20 over time and 1:30 will be easy to hold. And your body can take it, too! Cycling less so, and running even less. Swimming is not contact and its truly awesome. Enjoy.</div><div><br /></div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-31371598954685277132012-01-13T18:41:00.000-08:002012-01-22T12:06:05.780-08:00Faster Swimming - Part 1 - Put Stroke Mechanics FirstI find it somewhat unbelievable how long it's been since Scott or I have written on this blog. Lately, while not much training has been done on my part (mostly strength training and swimming), I have been doing quite a bit of coaching. I don't coach triathlon. I honestly don't think I know enough. But I do coach swimming, with a knowledge base of which I owe a great deal to Dave Tanner and from what he learned through Doc Counsilman, 40 years of coaching, and his personal experiences and research. Whether it's been one on one with other local swimmers, delivering practices and dryland workouts to 25 high school boys, or battling with the waves of culture at master's practice, I've had plenty of time and happenings to gather my thoughts and share them with those that care to read.<br /><br /><br />I'll get right to it.<br /><br /><br />Swimming is swimming. I promise. Triathlon swimming is no different than pool swimming. The stroke is the same. IF you have a two beat (straight or crossover), turnover is what you will thrive on. Otherwise its the same. And no, you aren't going to be able to learn a two beat crossover. Here are some interesting assertions (and how I feel about them) for how a triathlon freestyle stroke is different than pool swimming stroke:<br /><br /><br /><br /><ul><li> Triathlon swimmers need higher stroke rating than pool swimmers - One of my high school swimmers once told me that the more strokes they took the faster they would go. That's what this is saying. Except, what happens when you can't take any more strokes in a given time? That's what this is insinuating, that you can always move your arms faster. The relationship between stroke rating and speed is a bell curve, provided that your technique remains the same. At a certain point, moving your arms too damn fast will cause you to make a less effective catch, and subsequently, a less(squared) effective finish. Losses upfront at the catch are magnified losses at the finish. And you will lose water at the catch because we've seen it on film. Elites don't really lose a whole lot of water, or if they do, are strong enough to compensate. For the average or even above average age grouper, it's just not worth it. Anecdotally, our best swimmer on our high school team - 45.2 for 100 free and well under 5mins for 500, has the lowest stroke rating on the team. He is wicked fast open water, too.</li></ul><br /><ul><li> Straight arm recovery is helpful in triathlon - Yeah, physics doesn't agree with this. Your shoulder bears those forces. Besides, if you subscribe to the high stroke rating, this only makes it harder!</li></ul><br /><br /><ul><li> Techniques/drills are not all that important in triathlon swim training - Wow. Take a look at the best swimmer in triathlon - Andy Potts. His technique is picture perfect, which gives him fitness bonus points in that he can go the same distance with less energy. Factor in his true fitness and he should win every swim leg of every race he competes in. Which....he does. </li></ul><br /><br /><ul><li> Distance per stroke is not important in triathlon - several coaches claim this. Training as though it IS important will only benefit you. You'll teach yourself a better catch, pull phase, and finish. Is it a little harder? Yes. What about if you find the right stroke rating (bell curve), and try to maintain most of your best distance per stroke? It's faster. Why? Because you are then working off the maxims of both variables. Its an equation. Efficiency, which translates to greater distance per stroke given the same effort is worth more in the long run. Here is an older article which highlights this. <a href="http://www.usms.org/articles/articledisplay.php?a=106">http://www.usms.org/articles/articledisplay.php?a=106</a></li></ul><br /><p>Amazingly, some coaches take one look at the video of Yang Sun setting the 1500m world record, and think that there are better ways to go about it, strokewise. I'm sorry, but the fitness of his heat in that race is likely the same across the board. He simply is the better swimmer with picture perfect technique. </p><br /><p>As a assistant coach for a local high school swimming team, I can tell you that we definitely swim less yards than the other teams who accompany us in the team top 10 rankings statewide. But I don't think other teams pay near as much attention to technique. Its how we make improvements all through the season. When a swimmer comes to me after his race and asks me what to work on, would it make sense to say conditioning? Rarely. As long as they've been coming to practice or you've been tripping it to the pool regularly, you probably have some decent fitness. So, no, I say, we have to work on your entry, your finish, your rhythm, your technique.........</p><br /><p>You can swim 4-5 grand per session - just hammering out the yards without the needed attention to technique, OR you can swim less, swim faster, and swim better, and have more time for life, or for biking and running if that's your thing. Think about it.</p>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-9869222436029978332011-10-26T13:51:00.000-07:002011-10-26T14:13:07.036-07:00End of season wrap up...After racing in 10 triathlon races this year and 2 mini marathon races my body told me that it was ready for a break. But on the other hand my mind was telling me to do one more race. Usually when triathlon season is over most triathletes train for a marathon, take time off, or keep up with the training. Myself on the other hand wanted to end the season with getting a PR in a mini marathon. As tired as I was though I knew that I would have to drop swimming and biking and just focus on running. The first week after Lake Lemon Tri I really kicked up the mileage in order to get ready for the race. This hurt extremely bad. I had never run more than maybe 24 miles in a week and this week my total miles were 42. Ouch! I also learned that doing track workouts is hard too doing 8x800 and trying to hold 3:00-3:10 is really hard.<br /><br />Race day was October 22 in Cincinnati, OH. I was planning on doing the race by myself but about a week before I found out one of my friends that does triathlons was going to be there racing as well. This was good for me because we both are fast runners but he is just a little faster than me.<br /><br />As the race started I looked down at my watch at mile 1 and it was 5:59 I knew I better slow it down or I was going to be toast by my six. The second half of the run was in the fog. I could see maybe 100ft infront of me. But I finally caught my friend around mile 9. I wanted to beat him so I started to push the pace. We ran nearly stride for stride for 2 miles and then things started to pick up. It turned into an all out sprint I was barely ahead of him all the way to the finish and he passed me right before crossing the line! My time was 1:23.17 it was a PR for me by 3 minutes. I was pumped! And I knew that I had given it everything I had out on the course because I could barely walk back to my hotel.<br /><br />Things I also learned while training for this half marathon: DON'T drop biking and swimming because you will pay! Having riding my bike only one time between lake lemon and this half marathon really came back to get me on my training ride yesterday. But you live and learn!<br /><br />Until next season I will be working my way back into normal training and getting ready for next season!<br /><br />Thanks for readingScotthttp://www.blogger.com/profile/18051587195402027545noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-18953003911022469812011-09-26T05:37:00.000-07:002011-09-27T06:02:51.118-07:0020-Point Bucks and Trail Run TherapyThe more I run on trails, the more this Robert Frost work is true:<div><br /></div><div><i>Two roads diverged in a wood, and I - </i></div><div><i>I took the one less traveled by,</i></div><div><i>And that has made all the difference.</i></div><div><i>-R.F.</i><br /><div><span class="Apple-style-span" style="font-family:arial;font-size:85%;color:#333333;"><br /></span></div><div><span class="Apple-style-span" style="font-family:arial;font-size:85%;color:#333333;"><br /></span></div><div>I'd venture to say most people don't usually get lost. People get gone, but very seldom get lost. They say that the purpose of endurance sports is to lose yourself. Or, another great quote is, "the greatest distance to cover in endurance sports is the distance between your ears." I haven't quite gone to that length, but I do try to get lost. Let me explain</div><div><br /></div><div>Trail running is straight dope therapy. Heading out to Griffy to the run the trails Saturday was the perfect choice - and one that was made for me (legs are pretty sore from the running on the pavement, so I put trails in the bag for the days approaching 30.) I'm never dissatisfied by root romping. No matter the route, or how it winds, it all seems to be perfectly crafted in the end. Its funny, but I never finish a woods run and think, damn, I wish it would have gone up that ravine, or over that way. It all looks the same. Although, I will note, the last 2 miles of the three lakes trail in Morgan-Monroe, headed for Bryant Lake, are the berries. Weaving in and out of creek beds, having slight, sharp inclines and switch backs is on the same level as listening to John Denver in a misty morning sunrise. That dude's voice is a clear as a mountain stream! Have a listen!</div><div><br /></div><div><iframe width="459" height="344" src="http://www.youtube.com/embed/OwARpaKHx_w?fs=1" frameborder="0" allowfullscreen=""></iframe></div><div><br /></div><div>Anyway, I left Griffy around 6:15 on Saturday, hoping to go for an hour. The trails there are not too long, but I remember that coming from the CC Course at IU one time, I could see the east side of the lake thru the woods from the ridge by the golf course. So instead of starting at upper Griffy, I began at the lakeside trail head intending to go southeast until I hit the IU golf course.<br /><br />None of that happened. I did hit a long stretch of trail that paralled the creek bed, weaving thru the trees and tracing the lower part of the ravine. And that was fun. Eventually I hit some signs that said private property (ignored) and then Sycamore Land Trust, which got me thinking - I was smart enough to wear an all white shirt, but dumb enough not to make it a orange one. With as many shots as I've heard before on the trails, being within SLT bounds can give you a least some reassurance that you won't get Dick Cheney'd. Speaking of, things that get shot, I took an exit route leading to the back of someone's yard. Not just any yard, I guess, because for about a 1/4 mi they had mowed one deck wide from their house to the trail. A path that took you through really high grasses and beautiful countryside. When I got close enough to the house I stopped and looked around. There was a deer bust about 20-30ft away in the bushes that initially I thought was fake, but at a second glance revealed more.<br /><br />He was lookin at me, me lookin at him. Huge rack. Masterful deer! Knowing I could get seriously injured, I retreated just a bit only to have him bound away. In doing so, he cleared the bushes entirely and when he landed I, no fooling, could feel the ground shake. Probably twenty points on his head. It blows me away that an animal like that can evade people for so long. I looked for a picture online, but the only pictures of something like it are those that involve hunter's holding the heads of.<br /></div></div><div><br /></div><div>Just one experience of many involving wildlife that you can have on the trail. I highly recommend! The fall is the perfect time as it is off-season for most, the trees are shading orange, bugs are mostly gone, and it feels like an adventure every time. </div><div><br /></div><div>Tecumseh Trail Marathon on December 3rd!</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-41506734922012188802011-09-26T05:08:00.000-07:002011-09-26T05:42:56.088-07:00HY-VEE 5150 Championship- 1st place age group<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-feGcUi0fD5vD1j6IVzXqvTOuCad9p7awAYVGRCq1OKR2YXo0g7BzKWzoC4Ig8cSech3T21bVdEmrT-brV7EcJDyq1Tf9vQA4Z0n_mbbY2mn09YGFAqn4C9Ca-idCJtsXMjsbAVumYjmT/s1600/DSC01174.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 180px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-feGcUi0fD5vD1j6IVzXqvTOuCad9p7awAYVGRCq1OKR2YXo0g7BzKWzoC4Ig8cSech3T21bVdEmrT-brV7EcJDyq1Tf9vQA4Z0n_mbbY2mn09YGFAqn4C9Ca-idCJtsXMjsbAVumYjmT/s320/DSC01174.JPG" alt="" id="BLOGGER_PHOTO_ID_5656647799082148674" border="0" /></a><br />Well it has been awhile since I have given you all an update on my training and racing, so I will give you the low down now!<br /><br />After competing in Ironman Muncie my next goal was to go to Iowa for the 5150 Championship race which I qualified for when I went to Tampa Florida earlier this year in April. The race consisted of 1 mile swim, 25 mile bike, and 6.2 mile run. The things I wanted to accomplish at this race was getting as close to 2 hrs and 5 minutes and breaking 40 minutes on the 10k run.<br /><br />So after Ironman I really had to train hard, and i mean real hard in order to accomplish those goals. My coach Ben Weaver knew what my goals were and so he created my workouts to get me to that level. Just to give you an idea of what some of my training weeks were like I would swim 3 times a week, bike 3 times a week with a run after and then run 2 other days of the week. I can recall doing some workouts on the bike with Alex where Alex said to me " that is the first time I have ever felt nauseated".<br /><br />While preparing for this race it was mentally and physically draining. I wanted to quit or take the day off due to being exhausted. This race coming up was going to be my 9th race this season. But thanks to Alex and Coach Ben I had plenty of support to keep me going and the results where HUGE!<br /><br />When arriving in Iowa it was 55 degrees and rainy. Not what I wanted at the time but it came to benefit me on race day. The day before the race officials swore up and down that the race would not be wetsuit legal, but little did we all know race morning the water was 74 degrees. For some of you that don't know a wetsuit helps you stay afloat and not have to work so hard. Oh ya and it also keeps you warm. Granted I am and strong swimmer but this really helps me out! Also since this was my last "A" race of the season and I wanted to go fast Ben let me use his zipp 1080 races wheels which were awesome!<br /><br />The run is what I was most proud of on this race I finally broke 40 minutes. My run Split was 39:20! I was able to hold off the second place guy in my age group, who beat me at Tampa earlier this year. I crossed the finish line in 2:08.00. Granted it wasn't 2:05 but it was a PR for me in an Olympic distance race by over 4 minutes and I smashed the run! I was happy for sure! As I was on the shuttle bus back to the race site I was talking to some people and they were talking about prizes. I knew that the pros were competing for some big cash prizes, but little did I know that winning 1st place in your age group got you $650 and a really nice metal!<br /><br />Next year I will be back for this race except next time I will be under 2:05 without a doubt!<br /><br />Now that race season is over as of this past weekend competing in the Lake Lemon triathlon, I will move onto my next goal of competing in a full marathon race. Leading up to this I will do the Monumental half marathon in downtown Indianapolis, IN and then I am thinking of doing the Walt Disney Marathon or one of the Rock and Roll marathons where they have a band playing at each mile!<br /><br />So until I blog again I will be running, lots and lots and lots of miles!<br /><br />Thanks for reading!Scotthttp://www.blogger.com/profile/18051587195402027545noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-62662213211327573212011-09-22T17:06:00.000-07:002011-09-23T04:26:37.557-07:0021 Days of RunningI'm not a runner. At least, I wouldn't be picked from a line-up. But of the three sports, I enjoy running the most. Loco-moting solo with very little wind or other variables to worry of, every step being different, hearing myself breathe, focusing on form - dude, to me, running is hands up one of the most incredible feats a human can accomplish. Running is tough shit, too, especially if you're out of shape. Because it's such an intimate activity, you can come to fully understand how out of shape you, in fact, are with one 15 minute jog (or less, depending on how hard you go!). And, I think the best part is that you can't fake running fitness in a group setting. It's a little easier in cycling and swimming, but trying to have some fleet feet can make you look and feel like a spaz. I've been there. Didn't love it. <div><br /></div><div>Currently my running phase involves 30 days of running 30 minutes minimum. Three weeks in, and just past the habit forming threshold, I'm feeling many things. Some of which I expected and other's I didn't. Of those:</div><div><br /></div><div>1. Feeling quite a bit creakier at the 6a runs 3-weeks in compared to when I began. I now expect it, and wait for the moment (usually after 2 miles) where I feel my system has turned on all the lights and that which hides in the dark has scurried out. At that point, with the same effort as the opening miles, 7:30/mi on grass w/hills is no problemo. </div><div><br /></div><div>2. Running with no intensity has done a few things. Namely, by running at a HR comfortably under my V-dot , it has dropped my aerobic pace probably by 20 sec/mi. So, what was at the beginning 8:40miles at HR-1 will probably be 8:20 miles when I test it again at that same HR. The concept of running slower to run faster is completely foreign to me, but after careful reading and consideration, I'm glad I've given it a chance.</div><div><br /></div><div>3. Not having an off day has given me a kick in the ass. I'm beginning to approach rest much differently. Because I know I have no off days, I am more modest in my efforts elsewhere. This has led to consistency, frequency, and more exercise without feeling beat up. That to me is worth the patience and the ego check when I feel like going much faster.</div><div><br /></div><div>4. I look forward to running more than I ever have before. I feel stronger and more resilient. </div><div><br /></div><div>Previously, I would typically get 15-20mi/wk in going much faster. My propensity for injury was much higher, and in many cases, some of those runs set me back for days. With this phase, more miles=more fun=more fast....in the long run. </div><div><br /></div><div>In all, I'm exercising some serious self control here. Terribly unusual for me. </div><div><br /></div><div>Who knows, after this 30 days is up, I might continue to go for 100. </div><div><br /></div><div>Thanks for reading!</div><div><br /></div><div>Miles thus far:</div><div>Week1: 3.5hrs - 26.29mi</div><div>Week2: 4.5hrs - 29.9</div><div>Week3: 3.3hrs - 25.7mi</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-44014424216349919472011-09-12T14:33:00.000-07:002011-09-23T04:28:28.135-07:00'Plan' is a 7-Letter WordWhile visiting a friend this past weekend, he mentioned something that the owner of a brokerage company, which he works for, said.<br /><br />-"Don't think of a plan as a four letter word, because in many ways, a sound financial plan can help you achieve a state best described by a seven letter word: Freedom." Super cool quote.<br /><br />Insert 'training' for 'financial' and wahlah, some relevance.<br />Let me be the first to say, I am somewhat anti-plan. It depends on what kind.<br /><br />Short term plans are essential. If I don't plan my workout, then write it down just before I do it, it's like I never came up with a plan, and without that plan, nothing constructive gets done. I'm just not that talented.<br /><br />Long term plans? Dumpster. Financial long term plans? Rock and roll, but training long term plans - I'm not so sure. Here are the reasons I am skeptical of long-term training plans.<br /><br />1. Nothing ever goes as planned. Essentially, when one workout follows another, you're somewhat planning on how you might feel that day. What if you're crushed from the previous workout and you've got intervals that will have the wheels coming off if you do them? Should you forge the river and loose your supplies to the mighty waters and your women to dysentery? Rhetorical question.<br /><br />2. Long term plans give me the feeling that a lot is weighing on my performance at the end of the plan. Unofficial statistics show that a person's success in a competition is inversely proportional to the amount of pressure they perceive and directly related to how much fun they perceive to be having prior to race time. Sports fans often observe the opposite. They say, wow, that person really performs well under pressure. But mid-game or prior to the competition, if they don't have time to get caught up in the hype, or they are somehow diverted from it, they perform much better. I've seen this in the swimmers I coach. They instinctively know the race is big time, so no need to mention it. Instead, telling jokes and being lighthearted about things is the best approach. Never fails.<br /><br />3. It's easy to get distracted. A lot of Olympic athletes give talks to kids who are just beginning in their sport. I watched a video of this just today. The athlete tells the kids he's speaking to, "my dream was to swim in the Olympics. I thought about it everyday and worked to get there everyday." I'm sorry, but I don't think you did. You broke it up into segments, focusing on each independently. I'm not 100% on that, but I know that if I left a talk like that in my early years and thought about the Olympics each and everyday, I would be fried crispy in a matter of weeks. I tried it once with a goal not so lofty, but far away. I stopped the next day.<br /><br />4. It can be daunting. If I want to run a marathon, which I do, during the race I'm not going to think about however many miles I have left to run. That's a quick path to discouragement. Thinking shorter-term will be more successful - just hit your pace on the next mile, then the next, then the next.<br /><br />In the fine print, if you have a long term training plan for yourself, and you get injured early on, or even later on in the cycle, it can feel like a tremendous burden - I've been there. Instead, by splitting things up in to small, manageable time periods or goals, if you don't get to one of them because of setback, it's no sweat. You already made it to this level. You're game gets saved, and the mental anguish is avoidable. In this case, the plan IS freedom.<br /><br />Essentially I'm not telling you anything you didn't already know. This is just how I manage my plan and how I manage training plans of my athletes.<br /><br />There's a lot of truth to this plan=freedom logic. If you don't have a plan of some sort, then how will you know the freedom when you get there? Freedom could be anything. Be sure you know what you're looking for.<br /><br />Something I struggle with, probably the most important element, is that a plan is nothing without execution. Plans, just like ideas, are multipliers of execution. The original creator of that statement, Derek Sivers, says that the greatest idea with no execution is worth $20. The greatest idea (plan) takes excellent execution to be worth $20,000,000. That's why he doesn't want to hear people's ideas. He's not interested until he sees their execution. (Props to Sue recommending Derek)<br /><br />Be careful how much time you spend on your plan. Your time might be better spent working your way to freedom without one.Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-69770202180361940772011-09-08T15:10:00.000-07:002011-09-23T04:30:41.881-07:00You Need More Numbers<div>But then, what about Paula Newby-Fraser? Eight Ironman wins and she preferred to not wear so much as a watch? What about the pros who don't use heart rate monitors or power meters?What about Craig Alexander? Where are their numbers? Their number is in Ironman victories. That's not what I'm looking for. Wrong number.</div><div><br /></div><div>And their number won't work for you or for me. That's assuming we even knew what theirs was. I am confused. </div><div><br /></div><div>I knew I was confused a while ago. I had my SPEEDometer that told me everything I needed to know. Until I discovered what wind was and hills were. Those were the wrong kind of numbers. Questionable training method #1.</div><div><br /></div><div>Then, for the past year I used my mind to gauge my speed and effort on 3x10's or whathaveyou's and prayed to whatever it is you pray to that in a race I would be faster. But then I learned that you probably shouldn't go all out every time. I don't know about you, but I sure as sunrise don't know what 90% feels like. I can guess, but I bet I'm 10% off in the wrong direction. Metaphorical numbers don't count. Questionable training method #2. </div><div><br /></div><div>The only thing I can think of that logically would follow as Questionable training method #3 would be if I kept doing what I'm doing. That's not to discount the value of the work itself. Surely, just riding my bike quite hard on a pretty frequent basis is going to yield results eventually, no secret there. But having the opportunity to accurately ascertain my effort, I couldn't help but eventually smell what the rock is cookin'. I needed to know my number!</div><div><br /></div><div>The feedback PowerTap will provide me will be invaluable. In my first experience, my number was 373. As Shanahan says, getting my 20 minute over 400 should be the main goal. Everything after that will be incidental. And so...the wholesomeness of doing things by perceived exertion and for the love of it is beginning to look a little threadbare. </div><div><br /></div><div>Luckily, though, I think I did it right. Comparatively speaking, I enjoyed swimming before I started racing. I enjoyed basketball before I threw up an airball in my first game, and I did triathlon recreationally before I attempted to give it a go. I never excelled at hoops because the only measurement I could look to improve on was who I beat. That's great and all, but I'd rather stack up against my previous self. Just an FYI - that is exactly why Mario Cart Time Trial mode was the highlight of my video game career.</div><div><br /></div><div>Point is, the playing field is now leveled. I can follow the clock while swimming, I can run the same course multiple times, I can look at the Erg screen to tell me if I'm being a girlyman, and now I can look at the Joule and know, no matter the route, if I'm better than I was the last time. </div><div><br /></div><div>I know it's not a panacea, and I know it doesn't get easier - I'll just get faster. But if working at the bike shop has taught me anything it's that the right tool for the job does indeed help. </div><div><br /></div><div>I'm excited. Looking at a number when I was rowing drove me insane some days, and others helped me live a little higher. Here's to learning to live and learning to die by the numbers. </div><div><br /></div><div>The magic is in the man. Not the miles. - Bill Bowerman. Hoping to find a few more tricks in the months to come!</div><div><br /></div><div>Get paper? Nah, man. Get Numbers!</div><div><br /></div><div>Alex</div><div><br /></div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-56894306523073259232011-08-30T18:44:00.000-07:002011-09-01T18:07:39.538-07:00Officially NOT registered for Ironman anything<div>Potentially insensitive and glaringly generalized thoughts ahead.....</div><div>
<br /></div>The best things in life are free, and if they aren't free, then they darn sure aren't the best. Now that that logic has been revealed feast your eyes on this next one: Ironman isn't even close to free. In fact, purchasing your entry to a full Ironman distance comes at a price, like pulling the fire-alarm while school is in session because you thought it to be the cool thing to do. I've been down that road, and everyone else with a damn bit of sense looks at you as if you've lost your mind. My point is, registering for, and doing an Ironman for some folks (read on for detail), is like being drawn into the barrel as a fish, buying a snuggie, blogging or what-have-you-ing at a Starbucks, or purchasing a special edition anything - in the end, you sit there dead, with an vaguely anatomical blanket, the feeling of being original once on your mind, and with the realization that what you thought you purchased wasn't really limited edish. Ironman is currently a fad, stupid expensive and depending on the day, warrants a cringe and a headache. <div>
<br /></div><div>I recently read a friend of mine's status update. It went: Officially registered for Ironman blah blah blah 2012. When I got to Ironman, it all sort of blurred together because it made no sense. In my opinion, here are the categories of those who should not do IM. </div><div>
<br /></div><div>- You are 18-24 or 25-29 for that matter. Phillip Graves, 21, went big time at Ironman UK and won, then proceeded to have self control issues and has completely fallen off the map. He knew it too, and said so in a ST article. </div><div>- You have yet to do a half. If you haven't done an olympic, or sprint, you may want to stop reading now and cancel your registration. I've had plenty of people tell me that so and so was going to do an IM and had never done a tri before. Stellar.</div><div>- If you have any knowledge of the word budget and you understand that as the dollar amount goes up, the ROI is often much much less. - I can do 4 luxurious olympic distance races for the price of one IM. Who will have more fun?</div><div>
<br /></div><div>And there are more, but what it comes down to is respect for the event. Call me what you will, but unless you are at least 50 years old, finishing past 15 hours is pedestrian, and you probably did not give the event, nor the other competitors their due, and you probably didn't do your homework either. On the other hand, while watching the night walkers with glowsticks galore during the Kona footage is cleverly twisted to be inspirational, the real truth is that those people did not prepare, or I guess that could have had a really crappy day. They were caught up in the hype, the fame, the glory of the event, <i>something other than training</i>. Sure, you look like hell coming across the line, and you battled dehydration yada yada, but objectively, you likely just didn't care enough or have your priorities in order. </div><div>
<br /></div><div>When I was growing up and my dad was trying to qualify for Ironman Hawaii, the event was legendary. It commanded respect from everyone who entered. But I think, frankly, as of the past 2 or 3 years, when folks have failingly put themselves on the brink, and droves of people gather in the lights to cheer them across the line at 15, 16, 17 hours, I think that's the wrong idea. Ironman seems like it should be about mastery, about experience - having built it, and looking to gain it - about breaking your self down to see if you're fit to play. </div><div>
<br /></div><div>I do not see it as an emotional playground, or a practice test. No, there are plenty of chances before then. Finishing the swim past the time cut off like I witnessed in last year's footage should not illicit devastation and crying. It should evoke embarassment and some serious self-reflection. Bottom line is you knew what the cutoff was, and you probably knew you wouldn't make it. Thank you, come again. Heartless? No, realistic. I've heard grueling stories about Kona's winds. They are practically telling you to "toughen up or I'll blow you the 'f' off this island." How's that for some reconsideration?</div><div>
<br /></div><div>Ironman is selling you what it is not: a good time, mildly challenging event, at beautiful venues and scenic courses. And for that, I will not sign up. I went 4:55 at Muncie this year, and I have no business doing a full. Shanahan says that to do that race legitimately, you have to train 20-30hrs/wk. I couldn't agree more. Make that reason #2 why I won't even consider it. But the most important is that I don't deserve the chance. People like my dad, Sue, Bob, Dave, Tim, they all deserved the chance. They paid their dues with the shorter distances, wrangled in the workload bit by bit, and went and succeeded. In talking with Scott and others at the shop, there is a fine combination of what it takes to earn an accomplishment. The question I ask myself is, have I done the work to earn the prize? Ask twice, evaluate, then answer once. </div><div>
<br /></div><div>In my opinion, Ironman should make people question their abilities. Question whether they can do it. But as a commercial big business, the only thing they really ask for is your money. To do any non-world championship IM, they merely suggest that you have done at least one race prior. What a joke. </div><div>
<br /></div><div>Until IM beefs up their entry requirements and shortens the finishing cut off, I'm 90% sure I won't do one. Unless of course, I could do one in training. For Free.</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-29117953401468507702011-08-26T18:33:00.000-07:002011-08-27T05:09:14.523-07:00Jelly Legs and Airforce Ones: Time machine blog to my first triathlon<span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">At the end of whatever race it is I decide to do next, I will be able to throw another notch on the scratch board for a total of 5 years of triathlon. Wouldn't it be cool to go back and see myself at my first race ever? I was 19, ripe off of one year rowing, and had spent the summer learning how to bike with my Dad, running when I could, and in general being an idiot after my first year of college. It was the summer I used to run the IU football stadium stairs (that nonsense burns real bad when you get 20ft from the top), bike 20 miles at a time (tops) and swam whatever. But I took it very seriously. Sounds like a terrible 90's song. </span><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;"> Hilariously, I would go on to weigh 230 that fall rowing season. There's another joke for ya.</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">So I show up race morning - probably weighed 215. Blue, suede Air Force Ones, New Balance "Will never wear them for a triathlon again" shorts, baggy XXL tee. Party time in transition.</span></div><div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAFMLrJrnFabu-d-rpuo8uUwlf69oHfnY6ARUZGL0anJylR60Zyq74zEW_xFTetp67BIjY8YYhTbab-igzPYuIj4opz1qVeb_UPnFrVLy-Y0tfuBljZXgfe2tUk8LfHqtXC5nHnTyhhw/s320/Shoe2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5645502089886857442" style="float: left; margin-top: 0px; margin-right: 10px; margin-bottom: 10px; margin-left: 0px; cursor: pointer; width: 220px; height: 146px; " /></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">In all seriousness, I was dressed like that, and I had a Keith Anderson framed bike (still have it!) which was a </span></div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">58cm or something ridiculous, spring loaded aerobars, and all the while I was worried about my tender swimmers feet landing on something undesirable while running from the swim to transition. Nowadays, I think beginners are smarter than I was and they don't put dinosaur aerobars on their road bike, but I wanted them no matter what. Guaranteed I had the worst fit ever on that quill-stem bike built for someone under 6'. </span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Speaking of poor fit, I remember being so cramped in the aero position that </span></div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqzzP50RADfHL_okqOX7Iyji5ryUXa62En0spu2ZrOQLppUSFB25o_z-nxf64ieGsTFLPoo-ETqVCkKh5xhUozjmVyWsn3zPzEyJBEakVE1iEbve3qSnuEcSvf_n_uHe2YCLaYkJ39ZU/s320/bikefit%2560.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5645503825802976738" style="float: right; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 10px; cursor: pointer; width: 320px; height: 240px; " /><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">I would crank the largest gear I could just so I didn't have to deal with my knees hitting me in the chest (ok, embellishment) <i>as</i> often. It was an awesome strategy. Rolling almost 19mph for 17mi at 50rpm can give you only one possible outcome for the run. A combination of what it feels like to drive a car with wet concrete for tires, and jog with 10lbs of sweat soaked cotton sheeting hanging off your torso, because you KNOW when I got to transition off the bike I tried in vain to put a white cotton shirt on. I looked like a ghost trapped in its sheet leaving T2. Later I would learn of number belts. Later.</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">With about 1/2mi to go, I began to walk. The fans got intense then. Not Malice at the Palace intense, but one dude kept insisting that I run again, immediately. Not just once, but he pursued me on the course. Unnecessary. Later, 3 years later, I would discover how to appropriately respond in a situation like this. Dialogue went like this:</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Narrative: Man rounds the corner to the first aid station. Stops and walks as he approaches. </span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Obnoxious 14-yr old girl volunteer: Oh don't STOP. You <i>gotta</i> run. </span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Angered participant: HEY, it's <i>my</i> race, and I'll do what the hell I want. </span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Obnoxious 14-yr old girl volunteer: WATER!</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Great story. As I was coming to the finishing chute, that white shirt I was wearing was sweaty indeed. I was a large chested man. And when that be the combination, throw in some insecurity, my biggest concern was, "how can I hunch so THO wont show through when I cross the finish line?" The joys of being a teenager. </span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">21st Overall</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Swim: 7:42 T1: 0:48 - .5mi</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Bike: 56:36 T2: 1:02 - 17mi</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Run: 24:08 - 5k</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">TT: 1:30:16</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">Second Overall in the swim!</span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">
<br /></span></div><div><span class="Apple-style-span" style="font-family:'trebuchet ms';font-size:100%;">So those were my benchmarks. New goal: When having bad thoughts out on the course present day, remember the panache I had at 19, then smile and get on with my life. I've been taking results too seriously after races lately. Why should I? Into this world or the triathlon one, we all come out flailing anyway.</span></div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-28829849618590928962011-08-25T15:52:00.000-07:002011-08-25T16:54:27.882-07:00Race Report - Age Group Nationals:The short of it is I was 76/~100 dudes in my age group. 2:13:59 Overall time. I thought it possible to go 2:05, and I still feel I'm not illusioned about that. Lend me some time, and I'll tell you about it. Also, before you read on, know that I am very thankful for everyone's encouragement and support - it is appreciated on many levels! Whitney, Carolyn, and Brent - you all are awesome. Chasing me around transition with your obnoxious signs, challenging me to a race through transition (Carolyn), and being there for me at the end was great. It was more than I could have asked for.<div>
<br /></div><div>Breakin' it down, one leg at a time:</div><div>22:05 Swim - Great water temp. Unreal. Felt great especially since my pre-race swim was thwarted, leaving this swim my first in 5 days. The time for me is weak sauce with a dash of stupidity. After the first buoy, I turned, followed the feet of the age groups before me, except I was duped! - After what felt like the time the next buoy should have appeared. I stopped, threw open the goggles and looked around. SH*%! The orange floater was about 200m in the <i>other</i> direction. I busted ass to get there, but lost time. How much? I don't know. I felt great the whole time, though.</div><div>
<br /></div><div>1:05:29 Bike - 22.7mph avg. - Just wasn't meant to be. Fun ride though. Hills were abrupt and short, but momentum killers. Talking to the winner at the hostel, I discovered I had a lousy strategy for them. Turns out he floored it just before and held most of his mo</div><div>mentum over the top. I would just hang on to the speed, easy gear early, and try to gear up as I crested the hill. It made me feel good, but my speed didn't fair so well. His, on the o</div><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 396px; height: 303px;" src="http://ratemyarms.com/wp-content/uploads/2010/02/body-types-bodybuilding-ecto-meso-endo-classify.png" border="0" alt="" /><div>ther hand was by far the fastest on the day for anyone - going 56:34 on that course - that'll blow your mind. Watch out Starky! I did get passed by a few women out on the course which made have some dark thoughts about whether I was even going to complete the event. Trust me, I tried to reel them in. Fail. </div><div>
<br /></div><div>44:08 Run - 7:08 pace. I don't really have much to say except for I disappointed myself on this one. ACTUALLY, my last 3mi was under 20mins, which helps me save face, but the 24min first 5k drove the coffin nail deep. A crushing first hill gave way to probably 5+miles of relatively flat/downhill to the finish. I have to say - mentally I wasn't really prepared for the types of individuals that would be passing me. It's not really the type so much (they were all on hammertime), but the ages that would pass me, and sometimes how they did it was outrageous. I saw some women my age fly by. And at those moments, I was instantly reminded of my clydesdale category body. When more and more ectomorphs bound ahead with what looks like not a care in the world, you start to think skinny thoughts. For body type explanation - see diagram.</div><div>
<br /></div><div>All in all, I have to say that I wasn't thrilled with it. Maybe I didn't prepare accordingly, and maybe my peak attempt didn't work so well, as I may not have had the fitness required <i>to</i> peak. </div><div>
<br /></div><div>The trip positives: </div><div>1. Great swim - will implement the strategy next year of swimming not once the week of the race. (I'm serious, every time I've done this, I feel phenomenal)</div><div>2. Last 5k of the run - happy to know I actually CAN feel better as the run goes on.</div><div>3. Awesome venue, great aid stations, great supporters (Whitney, Carolyn, and Brent!) and humbling competition. </div><div>4. Staying in the hostel - cheap, filled with interesting people; from the overall race winner to a 67 year old Californian who had been there 10 days. Fun to meet a crowd like that. </div><div>5. Boston afterwards.</div><div>
<br /></div><div>The elements I would have thrown out:</div><div>1. 2mph Crash which bent my front wheel the day before the race. </div><div>2. The rented wheel for 15 bucks - granted, it was a carbon clincher, but it also came with a tube which valve's stem was not long enough for the pump to grab. Changed that sucker 10mins before transition closed race morning. 3rd place overall, who was next to me on the rack looked at me and asked - last minute change? I held back the long story leading up to that and responded with, 'ya dude, craziness.'</div><div>3. Walking ~2mi each way to pick up my packet after bike fiasco - not exactly my ideal pre-race run.</div><div>4. The beach being closed on a beautiful 75 degree evening at 7pm. I wanted to swim. They stole my dream.</div><div>5. Packing 2000 people into one corner of town that had one way out. Traffic was insane.</div><div>
<br /></div><div>Next time:</div><div>1. I will drink more on the bike - not enough calories/salt in prep for the run. Wont do that again.</div><div>2. Taper less - the mind is a very powerful organ and should it be deprived of cortisol, dopamine and the like during race week, it tosses and turns as if I just broke my ankle. Not doing enough during race week made me feel slightly inadequate on race day. Enough said.</div><div>
<br /></div><div>Not sure about upcoming races as I'm in need of some rest. Feeling fried. Definitely in the mood for some fall/winter. Trail runs and snowboarding sounds amazing right now.</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-61305079525257502082011-08-14T18:51:00.000-07:002011-08-14T19:31:28.045-07:00Age Group Nats - PreviewI'm more excited to travel than I am to race. That's an easy call. Whitney is going with, so that will definitely make the trip 100x better. Leaving Thursday, sleeping in the Adirondacks, arriving in Burlington - we're taking the ferry across the lake (baller)!- on Friday for a trio of workouts and exploring. The plan is to stay in a hostel, a first for me, but I'm excited. Could be rad. <div>
<br /></div><div>The predictions, not that they're worth much. </div><div>-Swim: Provided that it will be a wetsuit swim and I get a good wave, I should be 19 and change. Who knows, though, I could have a junky wave and get kicked in the schnoz, but you know, 19 and change sounds nice. I've done a mile for time, a broken mile for time, and progressive interval sets of 100s and 50s totaling a mile's worth of work and each time I've been 20:00 or under with 19:05 being my best. 20mins was for the straight mile. My calculations are never correct on what a wetsuit is worth, but I'd say it gives me a robust chance at sub-20. Water is low 70's now - should be great!</div><div>
<br /></div><div>-Bike: In the 2-week drill leading up to the race I've almost replicated exactly what I did leading up to Tampa when my bike split was just over an hour. It was by far the best I've felt all year on the bike, and though the course profile isn't at all what St. Anthony's was, I still think with the big downhill towards the end of the bike that I have as good a chance as any at breaking 1:00. For the first time I'll have some business wheels on. A disc in the back and 808 firecrest on the front. Every little bit helps! I must include that as of now I feel really fresh on two wheels. The last time trial I did was a 20sec PR for 10mi, and hill work in the aero position has made me stronger for any positive gradient I might happen upon. I put in a lot of hard intervals this winter and summer thanks to some conversational guidance from the guys at the bike shop, so with the right rest I should be hammer time. </div><div>
<br /></div><div>-Run: The dice have yet to be rolled in this department. I think I'm capable of running 6:20s, which would give me 39:15, but more realistically, on the course provided, I'll probably slide in just at 40mins. I haven't put a lot of concerted effort into the run this year, reason being my surgery last year and trying to play it cool for the entire season with no injuries. Success so far! What is more, I did have a PR 5k earlier in the spring at the YMCA run. All in all, the run will determine how close to 2:05 I get. That's the goal. All things considered, I would be thrilled!</div><div>
<br /></div><div>Then it's off to Canada for three days and then back to work. The travel is the best part. I have learned the most in my life from going places, seeing things, talking with people. Sitting in the car for hours on end has allowed me to discover myself, and I think to comfortably travel long distances with just yourself, you've got to be open to the possibility of learning things about yourself you hadn't planned on knowing. It's the pause button. My mind needs it. It needs to do tons of shit for umpteen weeks, then rest and think about what happened and what I learned and where to go next. In the past, those times let me figure out that I really don't like racing. Not even at all. If you compare it to maps, new roads, new people, and great experiences, it only lets you find out one thing - if you can take the pain, or not.</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-73141590330320154222011-08-07T14:29:00.000-07:002011-08-07T14:41:23.380-07:00Getting a CoachOver the past few years of my Triathlon career I have always said that I would never have a coach or that it cost too much money. But as the season has come along this year I have done some talking with Alex and thinking myself on how am I going to get faster? Because I don't have the answer and my training methods are not working for me. My biggest goal in Triathlon is to break 2 hours in an Olympic distance race. One of the biggest setbacks from keeping me do this is my run. I can run a 10k under 40 minutes easy by itself but when you add a swim and bike in front of it, it tanks to over 45 minutes. So before Ironman Muncie I decided that it was time to find a coach to help me accomplish my goals. I chose Ben Weaver out of Columbus, Indiana. Ben is a very talented athlete himself. He owns Epic Coaching and Training which helps athletes complete anything from a 5k to a full Ironman race. He cares about his clients and designs workouts for each and every one of his athletes so that they can complete their goals. This couldn't be a better fit.<br /><br />Since the beginning of July I have been working with Ben and have seen great improvements in my last two races! I think that I will be able to fulfill my goal of breaking two hours when I go to Iowa on September 4th. Deciding to get a coach was a good decision because when I see progress in my training and at races it gives me motivation to work harder at my goals. It also gets tough sometimes and workouts are hard and tiring but at the end of the day I know that I am one step closer to achieving my goals!<br /><br />Thats all for now, but until next time Happy TrainingScotthttp://www.blogger.com/profile/18051587195402027545noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-7098713823304729762011-08-07T14:12:00.000-07:002011-08-07T14:28:59.599-07:00Tri Indy along with New TrainingIn preparation for the Hy-Vee championship race that I will be doing in September I decided to do Tri Indy to see where I am at with my new training schedule that my coach has been having me do! This race is pretty awesome. The swim is in the canal that works it's way through downtown Indianapolis and it draws a lot of good competition.<br /><br />The positives:<br /><br /> I have had a PR on my run split the last two races I have done. Running 4-5 times a week along with doing brick workouts has made it easier to get off the bike and really hit the run hard.<br /><br />My swim felt awesome today. My stroke felt smoother and I felt like I wasn't horsing it the entire time.<br /><br />Out on the bike it has been easier to really hammer it longer. The reason for this is that in training rides coach Ben has been having me do 2x15 mins race pace or 3x10 mins race pace. Doing this while training helps my body to get used to going really hard for long periods of time not just on race day.<br /><br />The bad:<br /><br />I need to eat more of bike for energy. I wasn't lacking energy, but I feel like it may help. Just something to think about.<br /><br />Last but not least. I need to carry spare tire stuff during races. I got a flat tire at about mile 19 and ran for nearly 35 minutes with my bike. It sounded like a horse coming down the street because of my bike shoes. Luckily with about 2 miles to go somebody from T3 multisport gave me a spare and a Co2 pump. I have always told myself that if I got a flat I would drop out but today was the first time it actually happened and I knew that if I didn't complete the race I would have let myself down and I think when you do that it makes you think its OK to give up, when really it only makes you stronger.<br /><br />Even with my flat tire and running down the street with my bike I still finished in 2:27.26 which isn't bad at all.Scotthttp://www.blogger.com/profile/18051587195402027545noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-61739437691577983782011-08-04T06:56:00.000-07:002011-08-04T08:15:10.129-07:00Strength Gains and 11 Weeks With An Extra FootAbout this time last year, I was in the gym 3x perweek strength training my ass off. I couldn't run - I had a bout of turf toe shot at me by some intervals run with Shanahan around the IU stadium - and my surgery on my ankle was looming just a day after I planned torace the Columbus Challenge Triathlon hot turkey.<img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVJGhwT4cvbRxu2nI82Uft5H-IgWkhergc9QoeEjw6ooua7EZNuIdPmUM4xOgkOigqzqnmtQZOoiZHnkWJcQsbCBrZ7_tbNa7TGqPhkY60uQ873lQfrINCwSlu-m8xu2rKPVvz-YCUXZA/s320/Surgery1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5637018620225109682" /><div><br /></div><div> Attention - please do NOT run if you have a chipped talus bone in your foot. Over time, you're foot will adapt and over compensate on one side. Instead of slamming down at 5</div><div>:45/mi pace evenly, you will inevitably and with a high level of inconvenience, slam your all your weight on the joint of your big toe. I used to laugh at football players who couldn't 'tough it out'. Ya, no longer. <div><div><br /></div><div>I hadn't biked, and nor had a swum. Note: Hadn't refers to 3x or less in the last month and a half. </div><div><br /></div><div>But I could do cable squat jumps for running and cycling power, core work,</div><div>arm work (did lots of tricep things in preparation for having three</div><div>walking legs - two of them </div><div>being aluminum), and in general hope for the best. That said, I was shocked to discover that I got third Overall at the race with not a running mile in two months. </div></div></div><div><br /></div><div>A result like that has you wondering. I felt like I had won the consumer's dream. Something for nothing. But it wasn't nothing. Strength is the key. I had 8 weeks in the tank of slinging steel. Prediginous! </div><div><br /></div><div>The hard part - NOBODY I knew, and barely a research article conclusion out there indicated that what I did should have happened. Perusing many blogs for triathlon you read that strength training, especially for big units like myself should not be a priority. </div><div>Better your time should be spent on the bike or with your</div><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl_UP7XcXGVnCwEbfQHRxycRk-FpItITp7y24xb6rDyn11m_Gb0h-WQka6gwMIuNW7AJBBzbMdEHvE1qXocDNqa7ZT8klyE8LMfZrbq-DVRtwF5J3PGX8V8U042rlxH7KKY7hm19QEkYU/s320/Surgery+2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5637018907188681922" /><div> feet in your sneaks. Hell, there's a drove of forum threads on Slowtwitch with strength/crossfit/less is more bashers. More is more? Yes, the equation follows, but really, nothing is as it seems. I'm of the opinion that you can't <i>be</i> strong enough for your own body. Very few are, and if you have to wonder if you are, you aren't. Just my opinion. </div><div><br /></div><div>I strength trained more than I ever have this past winter and the injuries are very few and minor. Certainly! That's the primary reason skinnies in </div><div>triathlon weight train, for injury prevention. It's <i>obvious </i>they don't do so to increase performance - that assertion is left for crossfit contentious assholes. Ha. </div><div><br /></div><div>Yeah yeah (great Sandlot character), BUT, my times on the run, bike, and swim have been much better this year, too. Was it because I strength trained? "How many licks to the center of the tootsie roll pop?" the owl asks. The world will really never know. I will say this - in implementing what was somedays, an insane weight training program for the swimmers I help coach at the high school, we had the best season the school has ever had. </div><div><br /></div><div>In my opinion, skinnies will be skinnies and they should play that card. Odds are they already sling their weight fairly efficiently. But big units and clydes, or those heavy for their height run around with a lot of fuel hanging of the edges. No, I don't necessarily mean fat. </div><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJvlZX8GHE7AfUkYtGvr1EoBO0KoThEeE9d8v3Yvg7zfgEiIQMi7eMlwiX9vJSQHNKkmUsm4A-5OTNrQU_Y9758AoVibP-uV0O1e7VuqthMv5TNV49NDDbV1nuFIC-CWhdcfO8yhLgI1k/s320/Surgery3.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5637019282846101570" /><div>In order to bridge the gap to the skinnies, we've got to be heavy hitters and put that extra on the edges to good use by making it as strong as we can. It would follow then, that the skinnies who do the same with what they've got would only be that much better. Case in point: pros who weight train, Scott doing P90X last year (he won 3 races after he stopped), and the local 5k stud who is in the weight room all spring so he can gas you at the Mag 7 race series. John Heistand got second at state in the 800 2 years in a row. Frustrated, likely, I saw him in the weight room consistently the entire summer and fall before he nearly set the state record and won the 800 going away. Sometimes anecdotal evidence is all you can find. </div><div><br /></div><div>Injuries aside, I will NOT be spending 11 weeks on crutches this year after this Saturday. I'll be racing on Sunday to break the memory. Enough reading this, shouldn't you be lifting something?</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-52543165485127823692011-07-27T17:45:00.000-07:002011-07-27T17:59:38.125-07:00The Season in Photos V. 1<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBqK_H-En1SuxkCh0Ib_tdqPc2iyRgwkA-KQ1eRYR2Nriv_amDUoKJmgRe8JiqsguNPPHYg0VX7QM6T6utnm830zfne9bxQ7WQLvuFoYKxh5ohMPTl6z6ahZipcugBUrpHJe042mf5Fhk/s1600/EagleCreek1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 179px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBqK_H-En1SuxkCh0Ib_tdqPc2iyRgwkA-KQ1eRYR2Nriv_amDUoKJmgRe8JiqsguNPPHYg0VX7QM6T6utnm830zfne9bxQ7WQLvuFoYKxh5ohMPTl6z6ahZipcugBUrpHJe042mf5Fhk/s320/EagleCreek1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5634200441212486178" /></a><div> - Scott got 4th! Hot day at Eagle Creek. 84deg swim.</div><div><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBqK_H-En1SuxkCh0Ib_tdqPc2iyRgwkA-KQ1eRYR2Nriv_amDUoKJmgRe8JiqsguNPPHYg0VX7QM6T6utnm830zfne9bxQ7WQLvuFoYKxh5ohMPTl6z6ahZipcugBUrpHJe042mf5Fhk/s1600/EagleCreek1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGL4KQX8BMCoP0_F2aamidYbTWrQofGkYQDhiM9Bz2MhOQDP-zOTw1pU3w5vPOsPnux1U4nZvpuyTU6lnjrGP29wAfhJIqMv2z9siBrer69cGqN6Nf-XbsVwrf-gPV8U0d8sYRZMMlMbs/s1600/warsaw1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGL4KQX8BMCoP0_F2aamidYbTWrQofGkYQDhiM9Bz2MhOQDP-zOTw1pU3w5vPOsPnux1U4nZvpuyTU6lnjrGP29wAfhJIqMv2z9siBrer69cGqN6Nf-XbsVwrf-gPV8U0d8sYRZMMlMbs/s320/warsaw1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5634200347547790722" /></a></div><div>-1st and 2nd out of the water at Warsaw Tri</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGL4KQX8BMCoP0_F2aamidYbTWrQofGkYQDhiM9Bz2MhOQDP-zOTw1pU3w5vPOsPnux1U4nZvpuyTU6lnjrGP29wAfhJIqMv2z9siBrer69cGqN6Nf-XbsVwrf-gPV8U0d8sYRZMMlMbs/s1600/warsaw1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoj59JTcRxsDTK_RUr4k4nk38nhf_rCXgl9Bsz9Yp8wm0Kt7aAezdMCA53PLuW6dEw14gVOcJRMwntL4Qu2UoWsQIJIfN4DpgEHK5xqbCuMJVgr6y7MTtq463AghSErPmmiTaiAY1tYPg/s1600/Hoosierman3.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoj59JTcRxsDTK_RUr4k4nk38nhf_rCXgl9Bsz9Yp8wm0Kt7aAezdMCA53PLuW6dEw14gVOcJRMwntL4Qu2UoWsQIJIfN4DpgEHK5xqbCuMJVgr6y7MTtq463AghSErPmmiTaiAY1tYPg/s320/Hoosierman3.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5634200268742873234" /></a></div><div>- Coming in for the 'win' at Hoosierman</div><div><br /></div><div><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFSbds_-hztZdBBrKYqQ6xJwDlACqEpYDRLGcYD2tdflGwdJ56m9GAAevAMCrcDsdKI9fhapNKvl8FI_CAuVpieK4qlacOXiPprsROGa7xav1NKPu8jy02ggKqUN0BAaqPKgAxUvzP_g/s1600/Hoosierman2.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFSbds_-hztZdBBrKYqQ6xJwDlACqEpYDRLGcYD2tdflGwdJ56m9GAAevAMCrcDsdKI9fhapNKvl8FI_CAuVpieK4qlacOXiPprsROGa7xav1NKPu8jy02ggKqUN0BAaqPKgAxUvzP_g/s320/Hoosierman2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5634200185070307730" /></a></div><div>- Scott going out on the bike at Hoosierman</div><div><br /></div><div><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS7sEhvnKWwB9-MyrHnO5umxEsnHu5nG8boNXF04hVNdF-EZ-TgjCiFE-gUpbv-6IClHiqu78cLDMwGUruT7I7cpg-ihQWF-HqhoSqu7axhpYY9Ntp4j62NaBllbtqKmAXCQmd_7C5Jis/s1600/Hoosierman1.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS7sEhvnKWwB9-MyrHnO5umxEsnHu5nG8boNXF04hVNdF-EZ-TgjCiFE-gUpbv-6IClHiqu78cLDMwGUruT7I7cpg-ihQWF-HqhoSqu7axhpYY9Ntp4j62NaBllbtqKmAXCQmd_7C5Jis/s400/Hoosierman1.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5634200062919799298" /></a><br /></div><div>-Two hours in and still smiling</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-43676010894795280252011-07-27T17:16:00.000-07:002011-07-27T17:44:56.130-07:00Strikes and Gutters - Indy Sprint at Eagle Creek #2TUps and Downs. <div><br /></div><div>The Strikes - </div><div><br /></div><div>1. Recently I have managed to snag the consulting of two really great individuals regarding my strategy and training for tris. Tim Mickelborough and Dave Tanner. Two of the most accomplished - not that you need accomplishments behind advice, but nonetheless - individuals to be in the sport, and they are already two great friends; Dave being my swim coach in high school and the head coach, while I am the assistant at BHSN Swimming, and Tim being a fellow triathlete in town who I've talked with by the by. Really looking forward to using what they advise, and seeing how it works out. Very grateful to have them in town locally!</div><div><br /></div><div>2. Dogs haven't really got to me in the past, but after keeping Evie, a little 5-month old lab mix for about 5 weeks, I sadly had to give her away. She was the sweetest dog I've come across to date and the perfect fit for me, save for my allergies to her. Sad to give her away, but she's with another triathlon couple and their two kids. And now my breathing is slowly on the mend. </div><div><br /></div><div>3. I've been feeling pretty fit lately. Swimming more than I usually do, and getting back to my pre-St. Anthony's training schedule, which as it were, suited me best, and had me at the best I've been this year on the bike. And recently with two track sessions, I'm feeling much better about my run. The training changes are per Dave and Tim, so mentally I feel like I'm no longer treading water. Scott has added a coach to his training as well, so maybe he'll give you some details. </div><div><br /></div><div>The Gutters - </div><div><br /></div><div>1. Eagle Creek Tri #2 - would prefer to erase this one from the memory, but more was learned than lost. Compared to my first Eagle Creek outing, I went from 3rd to 30th. Wanted to keep going to wanting to quit. Bliss to blunder. A few things didn't work out right, but it's safe to call it a poor day at the track and leave it as it was. </div><div><br /></div><div>In other news, the rest of the tri season looks like this:</div><div>Aug. 6 - Columbus Challenge Triathlon - good memories from this one last year. Got 3rd right before I was basically bed ridden for 11 weeks post surgery which took place the next day. </div><div>Aug. 7 - Monrovia TT. The morning after a friend's wedding I've got my best chance at going <1hr for 40k. <i>Tentative</i></div><div>Aug. 17-23 - Trip to Burlington, VT for Age Group Nationals - A-RACE</div><div>Sept. 24 - Boilerman - never have done this race despite helping put it on as a senior member of the Tri-Club there. Looking to do really well. </div><div>Oct. 8 - Long Course Nationals - my second half. Myrtle Beach for the locale makes it super tempting. </div><div><br /></div><div>And there you have it. We need to get some pictures up!</div><div><br /></div><div>Alex</div><div><i><br /></i></div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-39724415802996516192011-07-13T10:37:00.000-07:002011-07-13T10:54:35.285-07:00Recovery and RebootComputer functions of the past (I guess - I no longer have a PC), and very relevant terms now after Muncie.<br /><br />It's time to do a few things. Recover, Reboot, and Reconsider.<br /><br />I took two full days off. Actually, almost three. Finally got in 30minutes straight of circuit core and leg work yesterday. And I'm slightly sore today which is ideal. Surprisingly I was sore only the day after Muncie. Subsequently, my motivation was sore on Monday and Tuesday until I acted.<br /><br />Shanahan says that one of the Scott's (Molina or Tinley) used to say that he hated racing because it interfered with his training. I almost feel like that. While I love training, sometimes not training, or training less because of an ensuing race is worth it for the results I desire. In my first full year of triathlon I trained pretty much through every event. And, across the board, I had no improvement in my times and definitely a burnt feeling at the season's end. The interesting thing about recovery in the right dose is that it is just like turning the computer off (how many of us keep it on nearly all the time?)<br /><br />Try this at home, only if you're someone who leaves the interwebs on all the time. Turn it off. I find that if I can do this with my computer or phone or training, I get a certain peace. No current plugged in to me or the wall. No connection. Sometimes the best way to solve a problem or absorb what you've learned from a race is to cut the cord. I don't think I do it enough. You probably don't either. Use the abstentia to reflect on what it is you got out of the training you did leading up to the race and where you can go again - maybe with a slightly altered direction. That's the reconsider part.<br /><br />In retrospect, the half ironman was slightly anti-climactic. Longest race I've done by more than double. Rested up for it, it was there, kicked my ass and was done. What was all the fuss beforehand about? Why did I get nervous? I'm learning that there is no sense in getting nervous, for it didn't prepare me anymore so than if I weren't.<br /><br />Run today and bike later. The outdoor pool is 88 degrees. Not swimming for a bit.<br /><br />Thank heavens for ice. I'm not sure I would have made it at Muncie without.Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-88693278134190629872011-07-10T12:46:00.000-07:002011-07-13T10:33:48.799-07:00Muncie 70.3For most of you if you don't already know doing a triathlon in general is tough, but doing a Half Ironman or Full Ironman is hell and it will put your mind and body to the ultimate test! Last year I went to Texas to try my very first 70.3. I probably learned a million life lessons from that race and I used to them to my advantage to get ready for this race and finish with a 33 minute PR.<br /><br />Here is a quick summary of how the race went:<br />The swim was crowded and hot. They sent all of the 40 and older in the first 7 waves and then sent the younger guys. I have never understand why any race director thinks that this ok for any reason. So nonetheless the swim was agressive but I ended up finishing it in (29:34). Now on the bike I had a totally different plan than last year which was just hammer it. This year I honestly treated the bike portion like a hard training day. I took it out medium hard and then by mile 35 I started to kick things up a bit. Unlike Alex, shotblocks are my life savor. I ate 4 cases of them and put down a few power bars. I also felt like it was a draft fest out on the course with people riding in groups or right behind. I sure hope they got the hammer from the officials. I finished the bike portion in 2:22.22 this was a PR on the bike leg by 15+ minutes. I was super pleased with that. The Run: this part of the race is where things really get tough if they already haven't. The first 5 miles felt great and then I ended up just hitting a wall and at that point it was all about finishing. One thing I learned from this is that I need to do more brick workouts so that my body is used to this. It also did not help that it was 90 degrees outside.<br /><br />After all that my final time was 4:44.36. I am happy with it but I know that there is more room for improvement.<br /><br />Not sure what the next tri will be, but whatever it is I'll be sure to give you an update.Scotthttp://www.blogger.com/profile/18051587195402027545noreply@blogger.comtag:blogger.com,1999:blog-4035025882869133921.post-40612720680584712011-07-09T15:20:00.000-07:002011-07-09T15:54:10.204-07:00Muncie 70.3 - What you get for not training for the appropriate distanceAbout two weeks ago I got some Muncie fever. It's a half, it's flat, I'll go do it, see what happens. Dude, terrible choice. Ouch. <div><br /></div><div>Looking back at my logs, I hadn't run more than 10 miles since early March. So, last week, I thought I should run 4mi morning session, with 5.5mi of intervals in the evening and then top it off with 11mi this past Saturday. I'll have you know, if you don't already, what sort of good that did me. None. </div><div><br /></div><div>Muncie taught me a few lessons.</div><div>1. I can likely never eat shot blocks comboed with red bull to drink again. - About mile 35 of the bike, I was totally sugared out. Every time I'd sip my water-gatorade-Gu Brew-Red Bull concoction (which actually tastes damn good when you're not racing) I felt like I was gonna hurl. Reminds me of the time I had 14 scoops of Ice Cream at the Silver Dipper for Purdue Triathlon's Ice Cream eating contest. After about 4 scoops ice cream is no longer a delight. What did I have to eat? Shot blocks and Roctane. Dumpster - I didn't touch them after that. Water and plenty of it, if you please. </div><div><br /></div><div>2. If I don't put the miles in consistently leading up to a race of this length, I'm gonna get crushed. - I usually go on 2-hour rides. At what point did I start to ride the struggle bus on the bike? 45mi marker. I usually go on hour runs. Run detonation time: ~1hr, or a little more than half way. I had 10+mi on the bike and 7mi on the run that were the longest of my life. That is no exaggeration. Especially for the latter. </div><div><br /></div><div>3. The WTC still leaves something to be desired. - Sure, sweet race. But c'mon. I didn't even get a free water bottle. And also, starting 6 waves of 40 and olders before the 18-29 males in the swim? Someone is gonna and probably did get hurt. </div><div><br /></div><div>4. If I'm to do another 70.3 I need: More miles on the legs, body glide on the shoulder of the side that I breathe on (tri-top rubbed my neck raw), real food on the bike (I'm thinking sandwich, olives, and beer), and sunscreen. Can't forget the sunscreen. </div><div><br /></div><div>5. If you mess with your aerobar drink set up and try and try to pass someone out of the corner of your eye, you will surely go into the ditch and hit a pothole and go over your handlebars. Saw some guy do so today! Crazed happenstance!</div><div><br /></div><div>All that said, I swam 29:31, Biked 2:25 (23.1avg), and ran a devastating 1:55 (8:51 pace). I'll take it. But I'll also take more sprints and olympics. I like speed. </div><div><br /></div><div>Congratulations to everyone from Bloomington! Sue Aquila rocked the run, Scott went 4:44 as a big PR from Buffalo Springs Last year, and Brant Bahler - surprise of the day! 4:36 and did it looking on form. Bahler shot caller. Now that guy (and Sue) really put in the miles and they had the best performances on the day. No coincidence. </div><div><br /></div><div>2 weeks until the next Indy Sprint.</div>Alex Jerdenhttp://www.blogger.com/profile/05043846358534144348noreply@blogger.com