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Thursday, September 22, 2011
Invitation to connect on LinkedIn
Monday, July 18, 2011
Lessons Learned from Eagleman and Evergreen
I have waited a month to post about Eagleman. Coach, Kristine, and those close to me tell me it was a "Good" race. I expected more out of myself than what I got at Eagleman. My swim was atrocious, my bike wasn't good enough, and my run was well disappointing. So I learned that I have to learn from those types of races, and that is where you can learn the most, from your failures. Even though it was not that bad of a race, it definitely could have and should have been executed better. So let's start off with the comparisons:
Eagleman was a 70.3, Evergreen was an OD. I know the distance matters, but just the way I felt in the two makes me want to do Eagleman over again.
Swim: No comparison. Kristine said that I looked like I was trying to beat the water at Eagleman where as in Evergreen I never felt rushed, did not get anxious and concentrated on form and execution. She has been at the pool with me the last few times that I have been working on form and it has put me at a lot more ease. I always think I am doing it right and she is not afraid to tell me how it is, I just recently learned to listen :-)
So at Eagleman I took it on the chin and swam the 1.5 km in 40+ minutes came out of the water gassed. Evergreen was better but to extrapolate the results and compare is not fair but I can say this. I stopped at Eagleman no fewer than 6 times, 3 were in the first 200 yards. At Evergreen I never stopped, hold that I kinda stopped when I cleared my goggles, but I was still kicking.
Bike: Evergreen is just a bunch of rollers whereas Eagleman is FLAT, when I say FLAT I mean if there weren't trees you would be able to survey the entire 56 mile course without ANY problems. I should have crushed this. But I still just eeked out 22 mph. I really felt like I had no power or was timid. I did get knew shoes, (LG HRS Tri Carbon shoes and Speedplay Zeros) before Evergreen. I could really feel the difference. With that being said, Evergreen was not without its challenges. Evergreen is rollers. I like rollers, they are what I train on and I think it is why I did much better. I averaged 23+mph on the rollers. I almost had a wipe out, I was hanging with one of the Illinois tri team on the bike when I thought that I would push on a bigger hill as I stood up and hammered down, my handle bars slipped forward causing slack in the cables and the chain hopped off causing me to ram my knee into the point on the back of the aero bars. That sucked out loud and immediately began to swell, 3 days later it is still swollen and very tender to the touch. I endo'ed, but I did not go over the bars and somehow did not fall off or wipe out. The kid looked at me and said,"That was awesome and asked if I was alright?"
I smiled and said,"It's better to be lucky than good and it's gonna leave a mark, but at least I don't have to deal with road rash."
I never stopped, but I pulled the bars back up and was lucky enough that I did not have to stop to right the chain. I slowed at that point a bit because it hurt to exert force down, but I finished with a good time.
Run: The run my nemesis. At Eagleman I played it very safe and had a meh time. But at Evergreen I was tired of playing the part of wuss (please karma don't bite me in the ass for that statement :-)). So I ran, not a fast run, but faster than I have in any competition to date. Averaged 7:35 for the entire course, to be truthful, I averaged 7:45 for the first 4 miles then I stepped it up for the last to to average 7:35. Not a whole lot to say other than I know I can push a little more and I am gonna start striving for 7 min/miles.
So now the clock is counting down. Louisville is just around the corner and it has the Jekyll and Hyde reputation of being one of the easier Ironman competitions and one of the hardest. It holds the title of having the highest drop out rate of any IM competition to date. That happened last year and it was brutally hot.
So I am coming to grips with what I have to do. Will I qualify for Kona? Not sure, but I am going to give it everything I got. I am becoming more comfortable with my body, I still have A LOT of work to do on my body and skills, so if Kona doesn't come that's ok. I'll take a break after Louisville, talk to Kristine, and coach, and start to plan next year.
I have 3 definite goals: Kona, Maui, and Vegas. If I qualify for short course again I may run it for giggles, but those other three are the main goals. We will see what the future holds, but this is a lot of fun and I am enjoying the ride :-)
I am gonna say thanks again to a few people because they are the one's that have stood by me and helped prop me up when I need the hand. First and foremost my family and of course most of all Kristine. They have had patience when I have been pissy, supportive when I have been down, and right beside me through it all. I don't believe anybody can do this alone, if they can more power to them, but that's not me. To coaches Jeff and Diane Kline for doing all the brain work and having faith in me. To all my twitter friends who are quick with a shout-out, it makes me smile. I am not a sponsored athlete, I do not get paid by anybody but I think Polar, Hammer Nutrition, Zensah, Computrainer, and Newton products are among some of the best that I have tried. They are quick to educate and help and that is what everybody needs. They take time with noobies like me to even though they probably have answered the questions ten thousand times and they have patience. They have made the journey a lot more enjoyable. So once again thanks to all involved with getting me to this point and lets take it home now and CRUSH Louisville.
Enjoy the pics :-)
Eagleman was a 70.3, Evergreen was an OD. I know the distance matters, but just the way I felt in the two makes me want to do Eagleman over again.
Swim: No comparison. Kristine said that I looked like I was trying to beat the water at Eagleman where as in Evergreen I never felt rushed, did not get anxious and concentrated on form and execution. She has been at the pool with me the last few times that I have been working on form and it has put me at a lot more ease. I always think I am doing it right and she is not afraid to tell me how it is, I just recently learned to listen :-)
So at Eagleman I took it on the chin and swam the 1.5 km in 40+ minutes came out of the water gassed. Evergreen was better but to extrapolate the results and compare is not fair but I can say this. I stopped at Eagleman no fewer than 6 times, 3 were in the first 200 yards. At Evergreen I never stopped, hold that I kinda stopped when I cleared my goggles, but I was still kicking.
Bike: Evergreen is just a bunch of rollers whereas Eagleman is FLAT, when I say FLAT I mean if there weren't trees you would be able to survey the entire 56 mile course without ANY problems. I should have crushed this. But I still just eeked out 22 mph. I really felt like I had no power or was timid. I did get knew shoes, (LG HRS Tri Carbon shoes and Speedplay Zeros) before Evergreen. I could really feel the difference. With that being said, Evergreen was not without its challenges. Evergreen is rollers. I like rollers, they are what I train on and I think it is why I did much better. I averaged 23+mph on the rollers. I almost had a wipe out, I was hanging with one of the Illinois tri team on the bike when I thought that I would push on a bigger hill as I stood up and hammered down, my handle bars slipped forward causing slack in the cables and the chain hopped off causing me to ram my knee into the point on the back of the aero bars. That sucked out loud and immediately began to swell, 3 days later it is still swollen and very tender to the touch. I endo'ed, but I did not go over the bars and somehow did not fall off or wipe out. The kid looked at me and said,"That was awesome and asked if I was alright?"
I smiled and said,"It's better to be lucky than good and it's gonna leave a mark, but at least I don't have to deal with road rash."
I never stopped, but I pulled the bars back up and was lucky enough that I did not have to stop to right the chain. I slowed at that point a bit because it hurt to exert force down, but I finished with a good time.
Run: The run my nemesis. At Eagleman I played it very safe and had a meh time. But at Evergreen I was tired of playing the part of wuss (please karma don't bite me in the ass for that statement :-)). So I ran, not a fast run, but faster than I have in any competition to date. Averaged 7:35 for the entire course, to be truthful, I averaged 7:45 for the first 4 miles then I stepped it up for the last to to average 7:35. Not a whole lot to say other than I know I can push a little more and I am gonna start striving for 7 min/miles.
So now the clock is counting down. Louisville is just around the corner and it has the Jekyll and Hyde reputation of being one of the easier Ironman competitions and one of the hardest. It holds the title of having the highest drop out rate of any IM competition to date. That happened last year and it was brutally hot.
So I am coming to grips with what I have to do. Will I qualify for Kona? Not sure, but I am going to give it everything I got. I am becoming more comfortable with my body, I still have A LOT of work to do on my body and skills, so if Kona doesn't come that's ok. I'll take a break after Louisville, talk to Kristine, and coach, and start to plan next year.
I have 3 definite goals: Kona, Maui, and Vegas. If I qualify for short course again I may run it for giggles, but those other three are the main goals. We will see what the future holds, but this is a lot of fun and I am enjoying the ride :-)
I am gonna say thanks again to a few people because they are the one's that have stood by me and helped prop me up when I need the hand. First and foremost my family and of course most of all Kristine. They have had patience when I have been pissy, supportive when I have been down, and right beside me through it all. I don't believe anybody can do this alone, if they can more power to them, but that's not me. To coaches Jeff and Diane Kline for doing all the brain work and having faith in me. To all my twitter friends who are quick with a shout-out, it makes me smile. I am not a sponsored athlete, I do not get paid by anybody but I think Polar, Hammer Nutrition, Zensah, Computrainer, and Newton products are among some of the best that I have tried. They are quick to educate and help and that is what everybody needs. They take time with noobies like me to even though they probably have answered the questions ten thousand times and they have patience. They have made the journey a lot more enjoyable. So once again thanks to all involved with getting me to this point and lets take it home now and CRUSH Louisville.
Friday, July 8, 2011
Is it me?
Ok a lot of the little to do tasks for IMKY are coming due. As I am working on them my stomach is turning and my nerves are going crazy. It is all leading up to this. The training hours are mounting, my weekend bricks are getting longer, my family time is suffering. Kristine is doing a great job of making the most of the time. The amazing thing to me is I can workout for 5 or 6 hours and still go out that evening.
But lurking in the back of my head is ALL the time is that scared little boy. Then thinking of all the time I have put into this and all my family has sacrificed for it. I really have to make it count for them to I must make it ALL count.
But lurking in the back of my head is ALL the time is that scared little boy. Then thinking of all the time I have put into this and all my family has sacrificed for it. I really have to make it count for them to I must make it ALL count.
Thursday, June 30, 2011
Bitter sweet
Received this in an email. I was excited and really wanted to do it, but alas it is 8 days before Ironman Kentucky. So close to my "A" race that the people close to me, Kristine, & Coach agree that I should not do it. Ugh, I am still immature and want to go do it just because. I was really excited and wanted to do it. Coach explained what was going on and Kristine was in accordance with him. Guess I will have to qualify again next year so I can plan on it, that is if I am not going to Kona :-)
So with Coach, Kristine and me now agreeing on what the path is, I will stick to the path and the plan. We will let the rest of this year pan out, but I did like the suggestion of another 70.3 to try to qualify for Las Vegas :-)
Here is the email:
Congratulations Trevor Miller, you have qualified for the 2011 USA Triathlon Age Group Nationals after your finish in the The Boiler Sprint Triathlon ranked among the top 10 percent.
USA Triathlon congratulates you on qualifying for the 2011 USA Triathlon Age Group National Championship on August 20 in Burlington, Vermont. The USA Triathlon Age Group National Championship is the nation's premier Olympic-distance event with the top age-group athletes from all 50 states and the District of Columbia, forming one of the most prestigious fields in the sport. Also, athletes from each age group will qualify to represent Team USA at the 2012 International Triathlon Union World Championships in Auckland, New Zealand next October.
Space is limited and we expect this event to sell out.
For more information on the 2011 USA Triathlon Age Group National Championship and to register, please visitwww.USATNationalEvents.org
Questions? Email NationalEvents@usatriathlon.
So with Coach, Kristine and me now agreeing on what the path is, I will stick to the path and the plan. We will let the rest of this year pan out, but I did like the suggestion of another 70.3 to try to qualify for Las Vegas :-)
Here is the email:
Congratulations Trevor Miller, you have qualified for the 2011 USA Triathlon Age Group Nationals after your finish in the The Boiler Sprint Triathlon ranked among the top 10 percent.
USA Triathlon congratulates you on qualifying for the 2011 USA Triathlon Age Group National Championship on August 20 in Burlington, Vermont. The USA Triathlon Age Group National Championship is the nation's premier Olympic-distance event with the top age-group athletes from all 50 states and the District of Columbia, forming one of the most prestigious fields in the sport. Also, athletes from each age group will qualify to represent Team USA at the 2012 International Triathlon Union World Championships in Auckland, New Zealand next October.
Space is limited and we expect this event to sell out.
For more information on the 2011 USA Triathlon Age Group National Championship and to register, please visitwww.USATNationalEvents.org
Questions? Email NationalEvents@usatriathlon.
Wednesday, June 29, 2011
Sunday, April 10, 2011
Jennings County Foundation Fundraiser
Published with Blogger-droid v1.6.8
Jennings County Foundation Fundraiser
Published with Blogger-droid v1.6.8
Friday, April 8, 2011
Boiler Sprint Tri
So it finally happened, I have properly trained and I finally got to see what my body can do. First let me do a few shout outs. I need to thank God for not letting me blow up, my wife for supporting me and fine tuning form (I am still a work in progress), my parents for always telling me hard work pays off and never letting me quit, and lastly my coaches, Jeff and Diane Kline, and Kristine. Twitter handles @coachprs @coachdiane @coachKGIRLTRIS.
I know this seems funny to do this for a Sprint Tri, it sounds like I had just won the IM Championships, but I am 40 and there is a lot of bravado in my speech. You can't seem weak ya know. So I am really impressed with how I did. I know I did not win, but that'll come down the road sometime ;-)
So ALL of the training is starting to show those agonizing hours in zone 2. The cases of Velcro a$$ on the trainer. The COLD COLD COLD swims in the afternoons. Most of all, ALL the FORM adjustments. in running swimming and biking. That "Economy of Motion" coined and repeated by my coach paid off well. Especially during the run. I pretty much let it all hang out during the tri. When I was finished, I wasn't dead, Kris did not have to cart me off. I did crash in the car on the way home ;-) So let me tell you the story:
It has been tight and stressful around the Miller complex. Our computer server crashed in the beginning of March and we still don't have it back up. So I was ready to run away. Kristine did not know if she was going to be able to go until Thursday, the day before. I was a bundle of nerves and nervous energy.
I kept telling myself it is only a sprint, you'll do fine. Worries in my head, how will the legs hold up, you feel really good how hard can you push yourself? Remember form and don't get caught up in the race and blow form and hurt yourself again.
In the car on the way to West Lafayette, I was rather silent. I was pretty quite at dinner only adding to a prank already in the process of being pulled, way to go @rockinmichelle!! Dinner was awesome as always I had my same Pad Thai, I really wanted a beer too.
Now I am visualizing my race. I know coach says that it is unrealistic, but if you know me I am a pretty unrealistic guy at times :-) I wanted to win. I wanted to crush the field...sweep Kris off her feet and kiss her on the podium triumphantly... Now back to reality, 500 m swim should be done in 8 minutes. The 12 mile bike should get kicked out in less than 40 minutes, and then the dreaded run, oh please let me run the run at an average of 7:30's please. I know it won't win, but I'll feel good about it.
I need distractions, I am a ball of nervous energy, why may you ask when it is only a sprint? Because this kicks off the road to Kona season. My Polar logs all show HUGE gains, but training is training and racing is, well racing. Glitch #1 - I am a stickler for routine. Right now I am out of my normal routine, so packing is a list. What did I forget, my flippin' helmet. The ONLY thing you can not race without. I still am shaking my head as I write this. Oh well off to Wal-Mart, why Wal-Mart, because I am not gonna buy an expensive helmet right now, so lets have fun. I looked at the Hello Kitty, Dora, and a few others at Kristine's request. My noggin would not even come close to fitting into one of those. I REALLY had my heart set on a Hot Wheels helmet, but once again, head to big :-(( So I grab a cheapo $20 for a spare in the future.
After a couple of more stops it is time to get to the room and I have to clean my bike. Wow is it grungie. It takes me over an hour to clean it up. It is now way past 11 and I wanted to be asleep 2 hours ago. I can't sleep, twist and turn, still a bundle of nerves and energy. Finally the alarm goes off. Get up pack the car and I am ready to race.
Have you ever attended an event that is mostly composed of locals and regulars. This is that type of event. The map on how to get there is a useful as a poster of Bieber fever, well to me anyways. I ask a student where the aquatics center is and I find transition, yea!!! Time to prep. Forgot my transition mat, dang it! I get registered and off to the pool.
I had Kris check my form as I swam 100m. She tweaked it a bit, that felt good, amazing how you forget the little things when you are all keyed up. It's also nice to have a coach tell you to remain calm, relax and hit the finer points with you just to check your mental alertness.
"Your 300m swim begins..."
"Did he just say 300m swim? I flighted myself for a 500m swim. Um...excuse me can we change our flights?"
"Yes you can."
This is where I love the tri community. Granted you have those events that every type "A" personality shows up, but not here. We all spent the next 2 minutes discussing,"Well I expect to do it in this,"
"Oh then you move ahead of me."
This went really well until mom and dad show up. Not my mom and dad mind you, but the uber competitive I have to give my child a leg up mom and dad. Right behind them is a 10 to 12 year old little girl and they put her in the sub 5 minute flight. Um I think, this is gonna be interesting, I am gonna get my swim butt kicked by a 10 year old. Oh well, worse things have happened. But have you ever gotten the feeling that something isn't right and it is about to go wrong? Mom rubbed me the wrong way. She stood in front of me talking the entire time talking, directing and demanding.
Just enough time left to do a little yoga open up the hips and shoulders and ready to rock and roll. We are ready to start. It is a time trial start, off goes the starters, all school sponsored athletes. These guys mean business. Oh there goes the little girl, the guy in front of me, and SPLASH I am in the water. They staggered us about 10 seconds apart. I was on top of the guy in front of me and the little girl by 25 meters. I am in full on competition mode, but I have several thoughts going through my head as I approach these two. The guy I could care less about, sorry dude, don't know you, don't care, not gonna dunk you or anything, just pass you, but the little girl...hum. They are literally dead even, the pool is wide enough to go three abreast. So I start the pass, just as I pull away there is the wall, touch and I am off. I look back just for a second to make sure I did not disturb her rhythm or worse yet unintentionally dunk her. She's ok so I am back on my game. Time to pick off the next guy. I pass 2 or three more swimmers, in 300 meters, kind ridiculous I think, but I did have one guy catch me in the end. Off to T1.
We had to run down the sidewalk about 150 yards then we had another 250 yards to transition. As I approach my bike I start to feel the cold. I left my running jacket there just in case, boy am I glad I did. That first 2 miles was flippin' COLD. Here is the surprise. The course was pretty flat, but had several what I would consider significant hills. Although no more than .75 to 1 mile long, they were fairly steep. I hadn't anticipated these, but I was happy to see them. I LOVE hills. I can actually climb for a big guy and descents are the bomb. Someday I may lay down some flesh on a road, but road rash beats hitting a tree any day :-) So speedy 20 somethings and hills, going up or down did not mix. I caught and passed a bunch of people on the roads. I passed a pack of riders on a downhill with a 90 degree turn at the bottom. Funny watching some of the younger athletes take the corner ahead of me I noticed they all sat up and slowed to take the corner. The old guy will show'em how to stay low :-) A couple of Team Michigan caught me on the flats and took off, until a significant hill loomed a head of us. We were about 7 or 8 miles into the ride at this point. All I gotta say is thanks coach for the hill repeats, Hanging Rock Hill in Madison was about to pay off. Caught and passed them both on that hill never to be seen again. The rest of the ride was actually pretty and uneventful until about 2 miles out when Tony, a guy I had met in transition, comes just blistering by. Big ole snot bubble hangin' off his schnoz. Dude is working hard. I decide to try to hang onto his wheel to the finish, not happening, he just slowly pulled away.
He beat me to T2 by about 30 seconds. I only notice because I know he is in my age group. Shed the jacket, flip on the shoes and out for what I consider to be my weakest event. I have no idea where I am at so the tendency to just run crazy is there. I am still worried about injury because form and me are new friends, not longtime bosom buddies. So once again I relied on coaches words of wisdom,"Light, fast feet, pop pop pop!!!" Kristine's words of wisdom, "Don't shuffle, legs up high knees, lean into the run." Going out I had two young pups pass me and I passed a couple more. I pretty much ran by myself the entire way. Then towards the end in the last half of a mile, a couple more runners pass me. That was a little frustrating. I know I need to become a stronger runner with a kick at the end. Kris said I looked fresh, I felt fresh and actually felt sorry that the event was over.
In the aftermath I have to say I am impressed with myself. I actually ran it in sub 7's. That is WORLD's better than where I was last year at this time. My bike went up 3mph and the swim was strong with only a momentary let down in form. That is the last sprint of the season. Next up Louisville marathon then a couple of OD's and in June Eagleman. Stay tuned.
http://itsracetime.com/Results.aspx?ID=231
I know this seems funny to do this for a Sprint Tri, it sounds like I had just won the IM Championships, but I am 40 and there is a lot of bravado in my speech. You can't seem weak ya know. So I am really impressed with how I did. I know I did not win, but that'll come down the road sometime ;-)
So ALL of the training is starting to show those agonizing hours in zone 2. The cases of Velcro a$$ on the trainer. The COLD COLD COLD swims in the afternoons. Most of all, ALL the FORM adjustments. in running swimming and biking. That "Economy of Motion" coined and repeated by my coach paid off well. Especially during the run. I pretty much let it all hang out during the tri. When I was finished, I wasn't dead, Kris did not have to cart me off. I did crash in the car on the way home ;-) So let me tell you the story:
It has been tight and stressful around the Miller complex. Our computer server crashed in the beginning of March and we still don't have it back up. So I was ready to run away. Kristine did not know if she was going to be able to go until Thursday, the day before. I was a bundle of nerves and nervous energy.
I kept telling myself it is only a sprint, you'll do fine. Worries in my head, how will the legs hold up, you feel really good how hard can you push yourself? Remember form and don't get caught up in the race and blow form and hurt yourself again.
In the car on the way to West Lafayette, I was rather silent. I was pretty quite at dinner only adding to a prank already in the process of being pulled, way to go @rockinmichelle!! Dinner was awesome as always I had my same Pad Thai, I really wanted a beer too.
Now I am visualizing my race. I know coach says that it is unrealistic, but if you know me I am a pretty unrealistic guy at times :-) I wanted to win. I wanted to crush the field...sweep Kris off her feet and kiss her on the podium triumphantly... Now back to reality, 500 m swim should be done in 8 minutes. The 12 mile bike should get kicked out in less than 40 minutes, and then the dreaded run, oh please let me run the run at an average of 7:30's please. I know it won't win, but I'll feel good about it.
I need distractions, I am a ball of nervous energy, why may you ask when it is only a sprint? Because this kicks off the road to Kona season. My Polar logs all show HUGE gains, but training is training and racing is, well racing. Glitch #1 - I am a stickler for routine. Right now I am out of my normal routine, so packing is a list. What did I forget, my flippin' helmet. The ONLY thing you can not race without. I still am shaking my head as I write this. Oh well off to Wal-Mart, why Wal-Mart, because I am not gonna buy an expensive helmet right now, so lets have fun. I looked at the Hello Kitty, Dora, and a few others at Kristine's request. My noggin would not even come close to fitting into one of those. I REALLY had my heart set on a Hot Wheels helmet, but once again, head to big :-(( So I grab a cheapo $20 for a spare in the future.
After a couple of more stops it is time to get to the room and I have to clean my bike. Wow is it grungie. It takes me over an hour to clean it up. It is now way past 11 and I wanted to be asleep 2 hours ago. I can't sleep, twist and turn, still a bundle of nerves and energy. Finally the alarm goes off. Get up pack the car and I am ready to race.
Have you ever attended an event that is mostly composed of locals and regulars. This is that type of event. The map on how to get there is a useful as a poster of Bieber fever, well to me anyways. I ask a student where the aquatics center is and I find transition, yea!!! Time to prep. Forgot my transition mat, dang it! I get registered and off to the pool.
I had Kris check my form as I swam 100m. She tweaked it a bit, that felt good, amazing how you forget the little things when you are all keyed up. It's also nice to have a coach tell you to remain calm, relax and hit the finer points with you just to check your mental alertness.
"Your 300m swim begins..."
"Did he just say 300m swim? I flighted myself for a 500m swim. Um...excuse me can we change our flights?"
"Yes you can."
This is where I love the tri community. Granted you have those events that every type "A" personality shows up, but not here. We all spent the next 2 minutes discussing,"Well I expect to do it in this,"
"Oh then you move ahead of me."
This went really well until mom and dad show up. Not my mom and dad mind you, but the uber competitive I have to give my child a leg up mom and dad. Right behind them is a 10 to 12 year old little girl and they put her in the sub 5 minute flight. Um I think, this is gonna be interesting, I am gonna get my swim butt kicked by a 10 year old. Oh well, worse things have happened. But have you ever gotten the feeling that something isn't right and it is about to go wrong? Mom rubbed me the wrong way. She stood in front of me talking the entire time talking, directing and demanding.
Just enough time left to do a little yoga open up the hips and shoulders and ready to rock and roll. We are ready to start. It is a time trial start, off goes the starters, all school sponsored athletes. These guys mean business. Oh there goes the little girl, the guy in front of me, and SPLASH I am in the water. They staggered us about 10 seconds apart. I was on top of the guy in front of me and the little girl by 25 meters. I am in full on competition mode, but I have several thoughts going through my head as I approach these two. The guy I could care less about, sorry dude, don't know you, don't care, not gonna dunk you or anything, just pass you, but the little girl...hum. They are literally dead even, the pool is wide enough to go three abreast. So I start the pass, just as I pull away there is the wall, touch and I am off. I look back just for a second to make sure I did not disturb her rhythm or worse yet unintentionally dunk her. She's ok so I am back on my game. Time to pick off the next guy. I pass 2 or three more swimmers, in 300 meters, kind ridiculous I think, but I did have one guy catch me in the end. Off to T1.
We had to run down the sidewalk about 150 yards then we had another 250 yards to transition. As I approach my bike I start to feel the cold. I left my running jacket there just in case, boy am I glad I did. That first 2 miles was flippin' COLD. Here is the surprise. The course was pretty flat, but had several what I would consider significant hills. Although no more than .75 to 1 mile long, they were fairly steep. I hadn't anticipated these, but I was happy to see them. I LOVE hills. I can actually climb for a big guy and descents are the bomb. Someday I may lay down some flesh on a road, but road rash beats hitting a tree any day :-) So speedy 20 somethings and hills, going up or down did not mix. I caught and passed a bunch of people on the roads. I passed a pack of riders on a downhill with a 90 degree turn at the bottom. Funny watching some of the younger athletes take the corner ahead of me I noticed they all sat up and slowed to take the corner. The old guy will show'em how to stay low :-) A couple of Team Michigan caught me on the flats and took off, until a significant hill loomed a head of us. We were about 7 or 8 miles into the ride at this point. All I gotta say is thanks coach for the hill repeats, Hanging Rock Hill in Madison was about to pay off. Caught and passed them both on that hill never to be seen again. The rest of the ride was actually pretty and uneventful until about 2 miles out when Tony, a guy I had met in transition, comes just blistering by. Big ole snot bubble hangin' off his schnoz. Dude is working hard. I decide to try to hang onto his wheel to the finish, not happening, he just slowly pulled away.
He beat me to T2 by about 30 seconds. I only notice because I know he is in my age group. Shed the jacket, flip on the shoes and out for what I consider to be my weakest event. I have no idea where I am at so the tendency to just run crazy is there. I am still worried about injury because form and me are new friends, not longtime bosom buddies. So once again I relied on coaches words of wisdom,"Light, fast feet, pop pop pop!!!" Kristine's words of wisdom, "Don't shuffle, legs up high knees, lean into the run." Going out I had two young pups pass me and I passed a couple more. I pretty much ran by myself the entire way. Then towards the end in the last half of a mile, a couple more runners pass me. That was a little frustrating. I know I need to become a stronger runner with a kick at the end. Kris said I looked fresh, I felt fresh and actually felt sorry that the event was over.
In the aftermath I have to say I am impressed with myself. I actually ran it in sub 7's. That is WORLD's better than where I was last year at this time. My bike went up 3mph and the swim was strong with only a momentary let down in form. That is the last sprint of the season. Next up Louisville marathon then a couple of OD's and in June Eagleman. Stay tuned.
Monday, March 14, 2011
Short video on Heart Rate Training
So if you are going to train long and hard, you might as well train smart.
I am posting this for several reasons. First off I feel it is my duty as a Polar Ambassador to educate everyone I can as to the benefits of heart rate training. How do I know the benefits you might ask? Because I am living them. I have raced mountain bikes since 2002. At which time I started with Polar computers. In 2005 I won the DINO Series Clydesdale division. I have since transitioned into Ironman competitions.
So what has heart rate training done for me? With the help of a coach that under stands heart rate training and how to work an athlete within those zones. More recently it has helped me TREMENDOUSLY with my endurance. I can now run a conversational pace (zone 2) at or near a 7:30 mile. I can sustain this for a long time. I know that is not as fast as a lot of people out there, but remember I am 6'1" tall and I weigh 220 lbs. I came to the Ironman game late, age 40 now. When I started I weighed 270 pounds. Heart rate training has kept me from getting over trained. It has helped keep me from getting too oxidized due to over exertion.
So now with coach and my heart rate training, completing an Ironman is just a matter of time, but that is not good enough for me. I want to COMPETE in an Ironman and I think that I am getting a solid foundation set for the task.
So what can Heart Rate Training do for you, or more importantly what has it done for you?
I am posting this for several reasons. First off I feel it is my duty as a Polar Ambassador to educate everyone I can as to the benefits of heart rate training. How do I know the benefits you might ask? Because I am living them. I have raced mountain bikes since 2002. At which time I started with Polar computers. In 2005 I won the DINO Series Clydesdale division. I have since transitioned into Ironman competitions.
So what has heart rate training done for me? With the help of a coach that under stands heart rate training and how to work an athlete within those zones. More recently it has helped me TREMENDOUSLY with my endurance. I can now run a conversational pace (zone 2) at or near a 7:30 mile. I can sustain this for a long time. I know that is not as fast as a lot of people out there, but remember I am 6'1" tall and I weigh 220 lbs. I came to the Ironman game late, age 40 now. When I started I weighed 270 pounds. Heart rate training has kept me from getting over trained. It has helped keep me from getting too oxidized due to over exertion.
So now with coach and my heart rate training, completing an Ironman is just a matter of time, but that is not good enough for me. I want to COMPETE in an Ironman and I think that I am getting a solid foundation set for the task.
So what can Heart Rate Training do for you, or more importantly what has it done for you?
Wednesday, March 2, 2011
Injuries
Looks like I get some time off of running. The hamstring (left) and the quad insertion (right) are not as bad as they were, but they are tight. Talked to coach today and my training for IM Louisville doesn't start in earnest for a few more weeks so we are taking a break from running to allow the legs to heal up. I will continue to march and practice form so when I do run again, I will run more properly. So for now here I go swimming and biking away.
The psychological blow is pretty devastating.
Tuesday, March 1, 2011
Ok.....ARGHHHHHHHH!!!!!!
I have a busy practice. I am happy to busy busy and be blessed with the practice I have. But why why why do I have to encounter the same "PERSON" over and over again. So I am going to lay this on you guys because I think of you as health conscious and intelligent.
If you are an athlete. If you are just wanting to be healthy. Then you have to think of food as a drug. It controls all chemical interactions and enzymatic processes either directly or indirectly. I JUST had a lady come in to me that has been a patient for a long time. We have done functional medicine tests with her. Showed her what is happening to her body. She NEVER got the nutrition, and now I realize she NEVER changed her diet.
She comes in and is complaining of knee pain. HUM!!!! We addressed this over a year ago.
Me, "How much water are you drinking?"
Her, "None, I drink diet coke" *GRRRRRRR*
Me, "Tell me about how you have changed the diet."
Her, "........" *Deer in the head lights look, here comes the smartass*
Me, "Didn't we discuss this at length about your functional medicine results? Did we not talk about your alkaline reserve and how drinking soda's, carbonated beverages, and sugar make you acidic?"
"Do you remember discussing what happens to the gut over time when you assault it this way?"
Her, "Ummm..."
Me, "Let me refresh your memory." At this time I now have 4 patients waiting in queue to be seen, I ask for permission to open the doors for EVERYBODIES benefit.
She agrees.
I throw down the red carpet to my soap box that I am going to proudly jumping on top of it.
"ANY carbonated beverage forms carbolic acid in the stomach when ingested. Your body has 50 mill-equivalentsof acid buffering capacity. 1 can of a carbonated beverage has 60 mill-equivalents of acid in it. So 1 can of soda blows your buffering capabilities for the day. Where does your body get the Calcium, Phosphorous, and other minerals it needs to deal with the acid? From your bones. Did you know if you eat a typical American diet, some fruits and veggies, foods from fast food, or out of boxes and cans you produce another 100 mill-equivalents of acid. You are now in the hole 110 mill-equivalents. That acid remains resident in the body until processed. It lays in the gut and starts to work on your normal flora in the gut (it starts killing your good bacteria. Gas, bloating, belching and indigestion are all symptoms) As this acid sits there and kills off the good bacteria the walls of the gut start to get more permeable. That means it allows macro molecules of food through into the blood stream. As that food gets direct access to the blood stream it initiates an allergic reaction. When this happens you retain water. The solution to pollution, in the body, is dilution. So you start to get swelling and stiff joints. Not only that but your body stays in an alarm state waiting to swell. You are now pro inflammatory, with leaky gut syndrome and the road back is easy, if you do the right things. Don't blame others for your current state, start at where you are and move forward. If you make excuses, you are not taking responsibility for yourself. It is not McDonald's fault. It is not Pizza Huts fault. They don't force you to eat their food. They just make it easy to get."
By this time she is looking at me and just says, "So what I eat causes me to swell?"
"Yes", I said.
"The reason my knees hurt is because I am eating wrong and it makes me have arthritis."
"Yahtzee!!!", I say.
Next I took it a step further and and discussed sarcopenia. This is what most athletes suffer from to an extent. We think that because we are exercising 17 to 18 hours a week that we can eat anything and we have a "Hall pass" from negative affects of food. Guess what....nope. When I eat bad food for more than 1 meal. When I drink for a weekend. I can see it in my heart rate files and my resting heart rate. It slowly starts to creep up, almost like I am overtraining. It is because I am becoming oxidized and that adds stress to the body. You can see it in my training files too. Rest weeks I plan parties and activities because I don't have big days so when I am resting physically, I am NOT resting and repairing physiologically. But you have to clean things up for a while before you can dirty up the system without big consequences. Sometimes when you clean the body up you become REALLY sensitive and find out that you have to avoid those foods and behaviors all together. That is slowly changing, but you have to have some fun ;-)
If you are an athlete. If you are just wanting to be healthy. Then you have to think of food as a drug. It controls all chemical interactions and enzymatic processes either directly or indirectly. I JUST had a lady come in to me that has been a patient for a long time. We have done functional medicine tests with her. Showed her what is happening to her body. She NEVER got the nutrition, and now I realize she NEVER changed her diet.
She comes in and is complaining of knee pain. HUM!!!! We addressed this over a year ago.
Me, "How much water are you drinking?"
Her, "None, I drink diet coke" *GRRRRRRR*
Me, "Tell me about how you have changed the diet."
Her, "........" *Deer in the head lights look, here comes the smartass*
Me, "Didn't we discuss this at length about your functional medicine results? Did we not talk about your alkaline reserve and how drinking soda's, carbonated beverages, and sugar make you acidic?"
"Do you remember discussing what happens to the gut over time when you assault it this way?"
Her, "Ummm..."
Me, "Let me refresh your memory." At this time I now have 4 patients waiting in queue to be seen, I ask for permission to open the doors for EVERYBODIES benefit.
She agrees.
I throw down the red carpet to my soap box that I am going to proudly jumping on top of it.
"ANY carbonated beverage forms carbolic acid in the stomach when ingested. Your body has 50 mill-equivalentsof acid buffering capacity. 1 can of a carbonated beverage has 60 mill-equivalents of acid in it. So 1 can of soda blows your buffering capabilities for the day. Where does your body get the Calcium, Phosphorous, and other minerals it needs to deal with the acid? From your bones. Did you know if you eat a typical American diet, some fruits and veggies, foods from fast food, or out of boxes and cans you produce another 100 mill-equivalents of acid. You are now in the hole 110 mill-equivalents. That acid remains resident in the body until processed. It lays in the gut and starts to work on your normal flora in the gut (it starts killing your good bacteria. Gas, bloating, belching and indigestion are all symptoms) As this acid sits there and kills off the good bacteria the walls of the gut start to get more permeable. That means it allows macro molecules of food through into the blood stream. As that food gets direct access to the blood stream it initiates an allergic reaction. When this happens you retain water. The solution to pollution, in the body, is dilution. So you start to get swelling and stiff joints. Not only that but your body stays in an alarm state waiting to swell. You are now pro inflammatory, with leaky gut syndrome and the road back is easy, if you do the right things. Don't blame others for your current state, start at where you are and move forward. If you make excuses, you are not taking responsibility for yourself. It is not McDonald's fault. It is not Pizza Huts fault. They don't force you to eat their food. They just make it easy to get."
By this time she is looking at me and just says, "So what I eat causes me to swell?"
"Yes", I said.
"The reason my knees hurt is because I am eating wrong and it makes me have arthritis."
"Yahtzee!!!", I say.
Next I took it a step further and and discussed sarcopenia. This is what most athletes suffer from to an extent. We think that because we are exercising 17 to 18 hours a week that we can eat anything and we have a "Hall pass" from negative affects of food. Guess what....nope. When I eat bad food for more than 1 meal. When I drink for a weekend. I can see it in my heart rate files and my resting heart rate. It slowly starts to creep up, almost like I am overtraining. It is because I am becoming oxidized and that adds stress to the body. You can see it in my training files too. Rest weeks I plan parties and activities because I don't have big days so when I am resting physically, I am NOT resting and repairing physiologically. But you have to clean things up for a while before you can dirty up the system without big consequences. Sometimes when you clean the body up you become REALLY sensitive and find out that you have to avoid those foods and behaviors all together. That is slowly changing, but you have to have some fun ;-)
Monday, February 28, 2011
This weekend was about FUN!!!!
What an AWESOME weekend. Talk about busy. Let me breakdown the weekend first then I'll go into detail. Friday was the first day in the freaky fast weekend. What was supposed to happen was easy, concert, bike in the morning, Louisville for laser seminar, watch JC climb in competition, dinner, drinks, morning run on sunday, finish seminar and home. Life at the Miller household has a way of becoming CHOAS. I used to stress it and just become an a-hole. Now I just kinda let it roll and see what God gives me. Seems to be working out A LOT better.
So Friday is here, my trail run got cancelled, once again worried about nothing. Had all this pent-up anxiety and nothing. So we are trying again this week. We'll see what happens. I can say currently that my heart rate training is going fair. With the form work some weaknesses in the body are being exposed and now worked on. So I created an on-the-fly route. For those of you that don't know me, I do not like to stray too far from home or normal training routes just in case something happens. I flat, I flat a lot. So my run ended up going out to my old neighborhood and our old home. So I got 9 miles in in 1:15 low zone 2 with a surge at the end.
Kris was doing a run clinic and asked for a bit of help packing our oldest for a church retreat that he was FORCED :-) to go to. While packing him, I noticed some COOL clothes that he NEVER wears. Kris does not buy, cheap poorly made clothing, we are hard on clothes so they have to hold up. So here I am looking at some sharp clothes that I wish I had his physique to wear and he never wears them. Since I am packing, it ALL he's getting. The boy is gonna look SHARP!!! I know he is my boy, but he IS a good looking kid. he is 14, hes 6'1" and 180 lean pounds. I don't wrestle with him anymore cause I am not sure I could whip him without hurting him AND me. I heard he freaked when he learned that I packed him :-)))
OK Aidan's packed. Time to chill and think about the concert, Cage the Elephant. If you don't know them, they have the opening song in Borderlands - Ain't No Rest for the Wicked. Great tune, great band. Kicking back with the dogs waiting on Kris to get ready. I am realizing how lucky I am right now. I can go on 9, 10, 11, or even do a Mini now and it doesn't destroy day or night. I have been heart rate training with coach and Polar now for over a year and I can feel the difference. Out walks Kris in full on concert gear. She is not over the top, and not dressed in grunge, she always just hits it right. She has great taste in EVERYTHING ;-) Now for those of you that don't know her, she is 30'ish, I want to remain married with manhood intact so I'm not tellin'.But she doesn't look her age at ALL! I am a lucky guy and it is time to eat. But first we stop at the Blue Mile to get Kris a new pair of run/sweat pants. We come out with compression running tights, shorts, tank top, and assorted other running clothes, no pants. Her comment "Why can't I EVER find what I want?" Off to Taste of Thai, our favorite place in Greenwood. Discovered a new beer Chang's, kinda like Tsing Toa, but with honey. Time to get to the Vogue.
Quiet the pleasant surprise, after finding a place to park, I went four-wheeling in Kris's car, not really meant for hopping curbs :-), finding a place to sit, a few pictures and several drinks, here comes a band we have never heard of, Sleeper Agent (@_sleeperagent on twitter). What a band, high energy, great chemistry, great songs. I even bought their downloads (I never do this). Next on Cage the Elephant. I really like this group, I REALLY like this group. We're dancing, enjoying ourselves and just having a great time. Concert over, check, great time, check, car not towed, check :-) Little after midnight time to boogie home, however, Kris wants to redo her belly button (I like her belly button pierced and she was her ear cartilage pierced too). Here comes chaos, I love my droid x telephone. Googled 5 piercing places, everyone closed at 1. Really, 1 on a friday? It'll have to wait, no problem anyway, my lovely bide is out....
Home by 2:30 am. In bed and lights out. What's that sound...my alarm...5:45am time to drive to Louisville for a laser seminar and to watch JC, Kris's brother, in a sport climbing competition. Everything is packed and meeting up with Dr. George in Seymour and on my way. Down to L'ville and in the seminar, oh I am feelin' it. I have a 2:30 bike ride to do, to stimulate the juices and hopefully wake myself up I leave the seminar at 10 to ride. I am a country boy in the city, riding a bike. Holy crap did I have several near death experiences. It is also FLIPPING cold. I slug out 36 mils in 2:10 and call it a day. I have ridden around L'ville and trough L'ville and know I am in Okalona at Hesters gym. Crazy fit climbers. I stay and watch the competition for about an hour and a half. Youtube videos available on my channel Indianabackdoc and they are posted to my Facebook profile - you guessed it - indianabackdoc. It was amazing. JC and his friend Isaac place 1 and 2 respectively. It was his first ever competition and he rolled some heads.
Time for lunch. So I got some splainin' to do. I am in full-on cold weather road gear. Spandex, bike shoes, looking rather cute. We goto an AUTHENTIC Mexican restaurant. The menu is in Spanish, subtitled in English. I have also donned a very big puffy down coat cause I was chilled from the ride. I am LOOKING reeeeeaaaalllll good. Luckily the restaurant was empty. The two waitresses had no idea what to think. As soon as we sit down, here comes the lunch rush. When I say AUTHENTIC, I mean AUTHENTIC. No anglo's in there. The crowd is really rough looking and no one speaks any english. I felt like I was back down in Cancun except they spoke more english in Cancun. Have you heard the song, I'm about to Whoop Someone's Ass? Youtube it, cause it's on. Kris is getting hardcore stares. I nod and smile and nothing. Spandex and bike shorts are are not intimidating. Kris is oblivious to the looks and stares and is laughing hysterically at me. "Dude you are in spandex and the last guy that walked in has his arms taped and face burned and he glared at you the ENTIRE way to his table.I think he likes you!" HEHEHEHEHE!
"Oh yeah, the two guys in the booth behind you are staring too. I am about to whoop and eventually get whooped. But I'll clip this shoe in someone's ace before I go down." We can't stop laughing. Trevor if you put the puffyman coat back on I am running for the door. We were crying we were laughing so hard, so that helped the macho intimidation factor. Oh yea I forgot, not one person in there was over 5'5" or weighed less than 200lbs. Even in bike cleat I probably could have out run them. (This passage is no where near as funny as in real life sorry but had to spill.) PS- I have to say we were in the booth so no one could see my spandex while eating. I still had on riding shoes. When I stood up to leave EVERYBODY turned and looked, and you could hear my shoes sounding like tap shoes. So here is a big guy, in spandex wearing tap shoes, I think Kris snotted she laughed so hard.
Back to the laser seminar. Wow GPS got us lost. Kris got into some gluten and was hurting. She laid down in the hotel room and crashed for about an hour. Then off to shopping. I laid down for 30 minutes then off to Simply Thia in Louisville. Dinner with family and friends then off to New Connections bar for drinks with Dr. George. Learned a new game called penis and I won! Introduced the country crowd to Cage the Elephant thought that was gonna be a whoopin' too, but I wasn't in the mood to care and I was not going to listen to Kansas on the jukebox, really who still has Kansas on the jukebox in a semi-contemporary bar?!?!?
Finally back to the hotel at 11, have a 5:45 run planned with Rob at Tom Sawyer park. Get caught up talking with Dr. George about plans, family and life in general. Afraid to look at the clock. Closed my eyes for 30 seconds and the alarm is ringing and I am out the door to meet Rob (@robbenefiel) for a group run. I am going 1:45 and he is going 2:45. Let me take a second and say a couple of things. A- I am still tipsy from the previous festivities, B- Currently I am nursing a bad habit of paw-back which is killing my hamstring. When my hamstring hurts, my Polar HRM starts a screaming because Zone 2 is pretty much a no go. I get in a great run with Rob. My hamstring doesn't start screaming until mile 9.
Runs done, back to the laser seminar with a slight noticeable limp. They ask for volunteers with issues and Dr. George sends me up. Hamstring (left), Quad (right) interesting workup and laser treatment. Now teacher dude is some kind of roided up powerlifter. Wants to make an example of me, I think. First tries to show how unflexible I am. Thank you JC for the last two weeks of intense Yoga training working on form, flexibilty and concentration, cause when warmed up I can pretty much put my hands on the floor, head real close to the knees. So flexibility was a non-issue, then he starts checking the pelvis. Left oblique abdominal muscle is showing with some issues. He pulls out this little precussor device. All I can say is NOT fun and he layed on it, it actually burnt my skin as he torqued it down and the rubber head slipped against my skin. It is still read and still tender, but I am working on it because he is right there is an issue there.
Seminar done, going to eat. Decided it is time to take my nutrition to the next level and eliminate gluten from my diet. So I had a Whiskey River burger, no seasoning on the burger or fries, and I put it in a lettuce wrap. HIT the spot. Back to Seymour to drop off Dr. George and now off to Nashville, IN to pick up Aidan from Church camp. I am really feeling the lack of sleep. Get there, pick him up and the boy looked SHARP! He had several nice looking young women talking to him. He was beaming.
Homeward bound, finally! Mom (my mother calls) my sisters father-in-laws viewing is happening and I have to show up. Not a problem. Sis has always been there for me, so I will be there for her. SHould have gotten home at 5, it is now 7. I am ready for bed.
Chill with the family, watch History of the World Part 1. Can't wait to get back to work so I can have a break from all the driving. :-)
Snuggle up with Kris and good night.....
All pics and videos and be looked up on Facebook, Youtube, or Twitter. Happy viewing :-)
So Friday is here, my trail run got cancelled, once again worried about nothing. Had all this pent-up anxiety and nothing. So we are trying again this week. We'll see what happens. I can say currently that my heart rate training is going fair. With the form work some weaknesses in the body are being exposed and now worked on. So I created an on-the-fly route. For those of you that don't know me, I do not like to stray too far from home or normal training routes just in case something happens. I flat, I flat a lot. So my run ended up going out to my old neighborhood and our old home. So I got 9 miles in in 1:15 low zone 2 with a surge at the end.
Kris was doing a run clinic and asked for a bit of help packing our oldest for a church retreat that he was FORCED :-) to go to. While packing him, I noticed some COOL clothes that he NEVER wears. Kris does not buy, cheap poorly made clothing, we are hard on clothes so they have to hold up. So here I am looking at some sharp clothes that I wish I had his physique to wear and he never wears them. Since I am packing, it ALL he's getting. The boy is gonna look SHARP!!! I know he is my boy, but he IS a good looking kid. he is 14, hes 6'1" and 180 lean pounds. I don't wrestle with him anymore cause I am not sure I could whip him without hurting him AND me. I heard he freaked when he learned that I packed him :-)))
OK Aidan's packed. Time to chill and think about the concert, Cage the Elephant. If you don't know them, they have the opening song in Borderlands - Ain't No Rest for the Wicked. Great tune, great band. Kicking back with the dogs waiting on Kris to get ready. I am realizing how lucky I am right now. I can go on 9, 10, 11, or even do a Mini now and it doesn't destroy day or night. I have been heart rate training with coach and Polar now for over a year and I can feel the difference. Out walks Kris in full on concert gear. She is not over the top, and not dressed in grunge, she always just hits it right. She has great taste in EVERYTHING ;-) Now for those of you that don't know her, she is 30'ish, I want to remain married with manhood intact so I'm not tellin'.But she doesn't look her age at ALL! I am a lucky guy and it is time to eat. But first we stop at the Blue Mile to get Kris a new pair of run/sweat pants. We come out with compression running tights, shorts, tank top, and assorted other running clothes, no pants. Her comment "Why can't I EVER find what I want?" Off to Taste of Thai, our favorite place in Greenwood. Discovered a new beer Chang's, kinda like Tsing Toa, but with honey. Time to get to the Vogue.
Quiet the pleasant surprise, after finding a place to park, I went four-wheeling in Kris's car, not really meant for hopping curbs :-), finding a place to sit, a few pictures and several drinks, here comes a band we have never heard of, Sleeper Agent (@_sleeperagent on twitter). What a band, high energy, great chemistry, great songs. I even bought their downloads (I never do this). Next on Cage the Elephant. I really like this group, I REALLY like this group. We're dancing, enjoying ourselves and just having a great time. Concert over, check, great time, check, car not towed, check :-) Little after midnight time to boogie home, however, Kris wants to redo her belly button (I like her belly button pierced and she was her ear cartilage pierced too). Here comes chaos, I love my droid x telephone. Googled 5 piercing places, everyone closed at 1. Really, 1 on a friday? It'll have to wait, no problem anyway, my lovely bide is out....
Home by 2:30 am. In bed and lights out. What's that sound...my alarm...5:45am time to drive to Louisville for a laser seminar and to watch JC, Kris's brother, in a sport climbing competition. Everything is packed and meeting up with Dr. George in Seymour and on my way. Down to L'ville and in the seminar, oh I am feelin' it. I have a 2:30 bike ride to do, to stimulate the juices and hopefully wake myself up I leave the seminar at 10 to ride. I am a country boy in the city, riding a bike. Holy crap did I have several near death experiences. It is also FLIPPING cold. I slug out 36 mils in 2:10 and call it a day. I have ridden around L'ville and trough L'ville and know I am in Okalona at Hesters gym. Crazy fit climbers. I stay and watch the competition for about an hour and a half. Youtube videos available on my channel Indianabackdoc and they are posted to my Facebook profile - you guessed it - indianabackdoc. It was amazing. JC and his friend Isaac place 1 and 2 respectively. It was his first ever competition and he rolled some heads.
Time for lunch. So I got some splainin' to do. I am in full-on cold weather road gear. Spandex, bike shoes, looking rather cute. We goto an AUTHENTIC Mexican restaurant. The menu is in Spanish, subtitled in English. I have also donned a very big puffy down coat cause I was chilled from the ride. I am LOOKING reeeeeaaaalllll good. Luckily the restaurant was empty. The two waitresses had no idea what to think. As soon as we sit down, here comes the lunch rush. When I say AUTHENTIC, I mean AUTHENTIC. No anglo's in there. The crowd is really rough looking and no one speaks any english. I felt like I was back down in Cancun except they spoke more english in Cancun. Have you heard the song, I'm about to Whoop Someone's Ass? Youtube it, cause it's on. Kris is getting hardcore stares. I nod and smile and nothing. Spandex and bike shorts are are not intimidating. Kris is oblivious to the looks and stares and is laughing hysterically at me. "Dude you are in spandex and the last guy that walked in has his arms taped and face burned and he glared at you the ENTIRE way to his table.I think he likes you!" HEHEHEHEHE!
"Oh yeah, the two guys in the booth behind you are staring too. I am about to whoop and eventually get whooped. But I'll clip this shoe in someone's ace before I go down." We can't stop laughing. Trevor if you put the puffyman coat back on I am running for the door. We were crying we were laughing so hard, so that helped the macho intimidation factor. Oh yea I forgot, not one person in there was over 5'5" or weighed less than 200lbs. Even in bike cleat I probably could have out run them. (This passage is no where near as funny as in real life sorry but had to spill.) PS- I have to say we were in the booth so no one could see my spandex while eating. I still had on riding shoes. When I stood up to leave EVERYBODY turned and looked, and you could hear my shoes sounding like tap shoes. So here is a big guy, in spandex wearing tap shoes, I think Kris snotted she laughed so hard.
Back to the laser seminar. Wow GPS got us lost. Kris got into some gluten and was hurting. She laid down in the hotel room and crashed for about an hour. Then off to shopping. I laid down for 30 minutes then off to Simply Thia in Louisville. Dinner with family and friends then off to New Connections bar for drinks with Dr. George. Learned a new game called penis and I won! Introduced the country crowd to Cage the Elephant thought that was gonna be a whoopin' too, but I wasn't in the mood to care and I was not going to listen to Kansas on the jukebox, really who still has Kansas on the jukebox in a semi-contemporary bar?!?!?
Finally back to the hotel at 11, have a 5:45 run planned with Rob at Tom Sawyer park. Get caught up talking with Dr. George about plans, family and life in general. Afraid to look at the clock. Closed my eyes for 30 seconds and the alarm is ringing and I am out the door to meet Rob (@robbenefiel) for a group run. I am going 1:45 and he is going 2:45. Let me take a second and say a couple of things. A- I am still tipsy from the previous festivities, B- Currently I am nursing a bad habit of paw-back which is killing my hamstring. When my hamstring hurts, my Polar HRM starts a screaming because Zone 2 is pretty much a no go. I get in a great run with Rob. My hamstring doesn't start screaming until mile 9.
Runs done, back to the laser seminar with a slight noticeable limp. They ask for volunteers with issues and Dr. George sends me up. Hamstring (left), Quad (right) interesting workup and laser treatment. Now teacher dude is some kind of roided up powerlifter. Wants to make an example of me, I think. First tries to show how unflexible I am. Thank you JC for the last two weeks of intense Yoga training working on form, flexibilty and concentration, cause when warmed up I can pretty much put my hands on the floor, head real close to the knees. So flexibility was a non-issue, then he starts checking the pelvis. Left oblique abdominal muscle is showing with some issues. He pulls out this little precussor device. All I can say is NOT fun and he layed on it, it actually burnt my skin as he torqued it down and the rubber head slipped against my skin. It is still read and still tender, but I am working on it because he is right there is an issue there.
Seminar done, going to eat. Decided it is time to take my nutrition to the next level and eliminate gluten from my diet. So I had a Whiskey River burger, no seasoning on the burger or fries, and I put it in a lettuce wrap. HIT the spot. Back to Seymour to drop off Dr. George and now off to Nashville, IN to pick up Aidan from Church camp. I am really feeling the lack of sleep. Get there, pick him up and the boy looked SHARP! He had several nice looking young women talking to him. He was beaming.
Homeward bound, finally! Mom (my mother calls) my sisters father-in-laws viewing is happening and I have to show up. Not a problem. Sis has always been there for me, so I will be there for her. SHould have gotten home at 5, it is now 7. I am ready for bed.
Chill with the family, watch History of the World Part 1. Can't wait to get back to work so I can have a break from all the driving. :-)
Snuggle up with Kris and good night.....
All pics and videos and be looked up on Facebook, Youtube, or Twitter. Happy viewing :-)
Wednesday, February 23, 2011
Tuesday, February 22, 2011
Another mental game (excuse the misspelling and grammatical errors)
I once told Kristine there are few people in life that will best me, (pompous I know, but hey it's kinda worked for me so far ;-)) but you are one of them. To that end she is now doing it again. It was a lot easier to have Coach in Colorado and me here. I could secretly moan, whine and bitch about what I was doing. That's all changed. Now Kristine (@coachKGIRLTRIS on twitter) is a coach. So when I complain, instead of oh Trevor poo poo blah blah blah... I get well let's work on form.
I thought that this was going to be easy. I thought my form was pretty good (no I actually thought it was REALLY good and I had some sort of physical limitation an excuse not to perform well.) So everything that Coach Jeff has been preaching and teaching, she can do and show. Oh my ego, now that it is throughly stomped into submission, I start the quest for form.
Now for all of you "Natural Runners" I hate you, I want to join your ranks, but until then I will vow to beat you, at least, on the bike. I know it is not always about winning, but this is part of my personality that I am trying to control and work with. If I squish it, there will be no drive, if I let it "Win" then everything is a competition and NOTHING is fun. Inner demons suck.
So here I am learning new/better form. since I am a Polar Ambassador I am watching my heart rates skyrocket as I try to implement better form. For those of you that follow me on twitter (@indianabackdoc) and facebook (indianabackdoc or Trevor Miller) this is the reason for my quote of the day about "We suck again!" Courtesy of The Waterboy. Learning new form requires a lot of different muscle groups for me. I walk, as coach pointed out, duck-footed. This externally rotates my hips and increases pressure at the insertion of the quadriceps muscle. I am afraid of speed work because that is when my form REALLY breaks down. So I am stuck slowing down again. Eagleman is only 16 weeks away. Can I learn better form and implement it in 16 short weeks? Can I get rid of the hip pain and heal up for a good showing in that amount of time? Oh my swim form has holes in it too, so it is not just run form. I am a little down on myself and beating myself up I realize, but I feel the pressure. I WANT KONA! I am impatient so I want it now, that is part of the battle. *After thought, hitting that "PERFECT" form is like hitting a great golf shot, or pulling off a perfectly executed plan. It feels good, you use less energy and and for a moment there is ZEN, PEACE and just you being the best you can be at that moment. I think that is the form addiction. While swimming last night I had moments where I was floating, I had stroke counts in the 13 and 14 area. Things just fell in place. Now to get stronger to hold it all together.*
To help alleviate part of the pressures, I almost ALWAYS train alone, I am seeking out others to train with. My fear here is that I will hold them back or they will hold me back and i will not get the most out of my training. I don't have the luxury of having been to Kona already like Vince (@felog on twitter). So I read his blog about his long rides and his intentionally getting lost. I am ALL about the numbers and getting the most out of training. My thick skull says if you are not going "Balls Out" then I am not training and pushing myself to new heights. In this mindset I am also getting injured and augmenting old injuries.
I am starting to realize though that training alone, being alone during all of that is not fun. When I race I bug the crap outta people. As I pass them I strike up conversation (I laugh as I read this). If I see someone else on a Kuota I am always saying "Nice ride." That gets me a look. I have found out a lot of "Racers" don't like someone going "Hey" and zipping by. So to contain my fears of failure, of injury and self doubt I am starting to look for run groups. Funny thing is, my first run group, after scheduling, I got really negative. I was combative with the family. I thought that I was tired. I told Kris I was gonna take a nap and she basically said you NEED a nap. So I went and laid down. My chest was throbbing, my breathing was up, I was having an anxiety attack. I was afraid. I went back out and explained what was going on. What I was afraid of, I don't know if these phobia's are natural or normal, but I have them. The group that I am running with is ALL athletes. I think that a few have done Kona, I know one is trying to get there. So I assume that they are good runners. Talk to coach was the sage advice. Poor coach, if every athlete is like me, dayum! He eased my fears and gave me a workout so I don't MAKE it a race. That is my BIGGEST problem. I need to unleash at races. So I am going to depend on my heart rate monitor to baby sit me during this WORKOUT. Then I getta have a beer with buds afterwards, and isn't that why we really all do this anyway? Acceptance, friends, and camaraderie?
As I read the post over again I see my ADHD has kicked in again. I have jumped the ship a couple of times, but that is me. I am lucky to have family, friends, and most importantly for training coaches to tell me what to do, keep me safe, sane, and centered.
Thanks guys!!!
Thursday, February 17, 2011
Oxidation and what it Means to you
The body produces natural antioxidants to minimize free radical damage. These important nutrients give up an electron so it can pair up with an unpaired electron before damage is done. The process of donating or accepting electrons is called oxidation and reduction, or "redox." Redox potential indicates the amount of electrons available in a fluid that is being tested, and represents overall electron activity. The more available electrons the better.
Our ability to produce antioxidants internally decreases as we age and is also hampered by unhealthy environmental factors and lifestyle choices. High oxidative stress weakens the immune system and makes the body more susceptible to illness and disease. It also causes premature aging if the body cannot keep up with the free radical activity, as the damage accumulates and hastens chronic degeneration.
It is widely accepted that free radical damage from oxidation is part of every disease process known to humankind. For this same reason, many degenerative diseases such as cancer, arthritis, diabetes, cardiovascular disease, cataracts and etc. are linked to the effects of free radicals." - The Wellness Prescription: Dr. Ryan Bently
So what does this mean to the triathlete? A LOT, if you heart rate train I have found oxidation raises my resting heart rate and starts to erode my base. Meaning I can not run as far without feeling adverse affects. Also what athletes in general don't understand is that we use a tremendous amount of oxygen. That is all we work on, VO2 max, becoming efficient in the processing and burning of oxygen. We use the most oxygen, ergo we could be some of the most highly oxidized people on the planet. A large percent of marathoners that die from cardiovascular accidents actually have normal cholesterol. Studies now show that it is not cholesterol, but oxidized cholesterol that makes it sticky and causes us trouble.
Being oxidized also accelerates the aging process. So if you are vain like me:-), that means you get more winkles faster.;-) Seriously though who wants to look died up and out, who wants their cholesterol sticking together and causing atherosclerosis? Who wants there athletic performance hampered?
In conclusion it is very important for athletes to know if they are oxidized, and if they are what to do. Oxidation will affect, energy production, stickiness of cells, free radical damage and risk of predisposition of aforementioned diseases. How do you get rid of oxidation? Antioxidants, dark leafy greens, avoiding sugar, and processed foods. The more processed a food is the less your body can use it.
Wednesday, February 16, 2011
Thanks for the gift Mitchel
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Mindset is Everything
While talking to my coach last night and reading his earlier email I was intrigued to add input on MOTIVATION. The question was basically how do you stay motivated?
This is a scary question. IT is also, I feel very unique to the individuals. As I was speaking to coach I started to see how different I really am. I talked about setting lofty goals (@felog - Vince called them Big Hairy Audacious Goals as termed by someone else). After I got through my eloquent speech on how to set long term goals, making a plan to get to them and then using tools ie coaches and equipment, to get to them. He then simply stated, that doesn't work.
HUH!?!? Then he proceeded to tell me about setting practical goal, not soft, but hard attainable goals. The analogy was to set a goal of a 4:40 1/2 IM. An obtainable goal, won't necessarily "Win", but if it is your goal and you can control and reach it, you can control and reach the variable around it most likely because it is up to you. You can not control the people who show up, ie I am gonna win this 100 miler and then a Lance Armstrong shows up. I see his point. I have felt that disappointment.
But my point is, and I believe it to be in the same vein, that you have to have dreams. Don't you? If you don't have dreams then you don't have purpose, do you?
I have always been told that the difference between a dream and a goal is one is written. The next step is a plan. How do you get a plan, through analysis. Then you work the plan and achieve the milestones. Is there going to be disappointment, sure. But don't we learn from our mistakes? Aren't we supposed to learn from our failures? Isn't that when we see our children grow? But the key is LEARNING from our failures. Also not being afraid of the failure.
Have we become such a feel good society that we are afraid to fail? Really a participation medal for EVERYONE?
When I started training, I had to slow way down because my heart rate would jump way up. Then through training, I can now manage some pretty long runs. Coach told me on average it takes 2 years to build base. So when I go out of Zone or can not maintain I can keep it in perspective. When I am not going as fast as i think I should....Blah Blah Blah.
I guess I have come to 2 realizations. First everybody is different and as such we can not all be treated the same. Second I like to dream, and when i dream I like to dream big. So what if I fail, learn from the failure and move on. I am still better off than if I had never tried at all.
This is a scary question. IT is also, I feel very unique to the individuals. As I was speaking to coach I started to see how different I really am. I talked about setting lofty goals (@felog - Vince called them Big Hairy Audacious Goals as termed by someone else). After I got through my eloquent speech on how to set long term goals, making a plan to get to them and then using tools ie coaches and equipment, to get to them. He then simply stated, that doesn't work.
HUH!?!? Then he proceeded to tell me about setting practical goal, not soft, but hard attainable goals. The analogy was to set a goal of a 4:40 1/2 IM. An obtainable goal, won't necessarily "Win", but if it is your goal and you can control and reach it, you can control and reach the variable around it most likely because it is up to you. You can not control the people who show up, ie I am gonna win this 100 miler and then a Lance Armstrong shows up. I see his point. I have felt that disappointment.
But my point is, and I believe it to be in the same vein, that you have to have dreams. Don't you? If you don't have dreams then you don't have purpose, do you?
I have always been told that the difference between a dream and a goal is one is written. The next step is a plan. How do you get a plan, through analysis. Then you work the plan and achieve the milestones. Is there going to be disappointment, sure. But don't we learn from our mistakes? Aren't we supposed to learn from our failures? Isn't that when we see our children grow? But the key is LEARNING from our failures. Also not being afraid of the failure.
Have we become such a feel good society that we are afraid to fail? Really a participation medal for EVERYONE?
When I started training, I had to slow way down because my heart rate would jump way up. Then through training, I can now manage some pretty long runs. Coach told me on average it takes 2 years to build base. So when I go out of Zone or can not maintain I can keep it in perspective. When I am not going as fast as i think I should....Blah Blah Blah.
I guess I have come to 2 realizations. First everybody is different and as such we can not all be treated the same. Second I like to dream, and when i dream I like to dream big. So what if I fail, learn from the failure and move on. I am still better off than if I had never tried at all.
Tuesday, February 15, 2011
MY RACE SEASON!!!!!!!!
Alright I just got off the phone with coach and we now have the 2011 race season and Kona attempt mapped out. That makes my stomach flip just thinking about it. So anyone interested in racing with me here is what I am "Allowed" to do. My coach sanctioned races:
4-2: Boiler Sprint Tri (Sprint)- http://web.ics.purdue.edu/~triclub/springracing.html - This is a new on for me. I have never done a pool swim for a race.
4-30: Kentucky Derby Marathon (Duh)- http://www.derbyfestivalmarathon.com/ - I really like this race. Kentucky is beautiful, and the race is not as crowded as Indy. At least in my humble opinion. It is however a lot more hilly.
5-14: 180 Triathlon (Olympic)- http://www.hfpracing.com/events/2011/one-eighty-tri-du - another new event for me. I like the event company. They are very good and always top notch.
6-12: Eagleman 70.3 - http://www.tricolumbia.org/Eagleman/ - Trying to decide if I am going to take my son on this trip or not. Probably not because he will be playing soccer. But I am going solo, there is a tweet-up planned. This'll let me know how I am fairing towards my Louisville race and ultimately Kona.
7-16: Evergreen Tri (Olympic) - http://tri-shark.org/web/EvergreenTri2/ - Wow I have a drive for this one. But it will be in a new state for tri's for me.
8-28: Ironman Louisville (Iron Dist) - http://www.ironmanlouisville.com/ - My finger tremble as I type this, excited and scared sh*tless. I hate not knowing. I do not want to fail and let my family down. I will not fail! I will not quit! I WILL SUCCEED!!!! I can not wait to see my family at the end of this race.
So there it is 6 short races on my road to Kona. I have to put my heart and head in the right place and it will happen. I have a wonderful family, great support, and faith in God that I am walking, no running and racing, in the right path.
4-2: Boiler Sprint Tri (Sprint)- http://web.ics.purdue.edu/~triclub/springracing.html - This is a new on for me. I have never done a pool swim for a race.
4-30: Kentucky Derby Marathon (Duh)- http://www.derbyfestivalmarathon.com/ - I really like this race. Kentucky is beautiful, and the race is not as crowded as Indy. At least in my humble opinion. It is however a lot more hilly.
5-14: 180 Triathlon (Olympic)- http://www.hfpracing.com/events/2011/one-eighty-tri-du - another new event for me. I like the event company. They are very good and always top notch.
6-12: Eagleman 70.3 - http://www.tricolumbia.org/Eagleman/ - Trying to decide if I am going to take my son on this trip or not. Probably not because he will be playing soccer. But I am going solo, there is a tweet-up planned. This'll let me know how I am fairing towards my Louisville race and ultimately Kona.
7-16: Evergreen Tri (Olympic) - http://tri-shark.org/web/EvergreenTri2/ - Wow I have a drive for this one. But it will be in a new state for tri's for me.
8-28: Ironman Louisville (Iron Dist) - http://www.ironmanlouisville.com/ - My finger tremble as I type this, excited and scared sh*tless. I hate not knowing. I do not want to fail and let my family down. I will not fail! I will not quit! I WILL SUCCEED!!!! I can not wait to see my family at the end of this race.
So there it is 6 short races on my road to Kona. I have to put my heart and head in the right place and it will happen. I have a wonderful family, great support, and faith in God that I am walking, no running and racing, in the right path.
Monday, February 14, 2011
Let's talk about se....
Wait a minute wrong subject. I know quite a bit about nutrition and supplementation. Probably more about supplementation than actual nutrition because true nutrition means you know how to eat. I have marketing guys, sales reps, and all kinds of multilevel marketing schemes chomping at the bit to get me to hawk their wears. Really, chocolate for $110/month?
Everything I learned from nutrition/supplementation I learned from a book. I needed to learn it from my grandmother. If you are low on Vit. C, don't take a pill, eat an orange, chomp some cherries, blend some blueberries. Funny thing is those don't sell so it is take this pill, drink this potion. The reality of our situation is business, and big business at that. I do take a lot of supplements, this is out of need because what we have done to the earth, and more importantly our food supply. How many of you realizes that tomatoes in Dec really isn't right? Did you also know that those tomatoes are picked green before fully ripened and then forced to turn red with the use of ethylene gas? That is why they do not taste the same.
Our food industry, let me stop and not rant. Our food is picked to early, forced to look good through chemical engineering, and grown on nutrient depleted ground. So you have to be wise in the foods that you do choose to consume. I always wondered why our home garden looked different every year and it is because Grandpa was organic and sustainable, before those words were even coined. Mom canned, I snapped and picked, but we had good food.
I digress because I have, hopped the tracks. Here is the question we should be asking ourselves. What makes us healthy? Before I started my journey to be healthier, and be an example of health for my children, friends, family, and patients, I always thought of food as something to other than fuel and a drug. The paradigm shift to thinking of food as a drug really needs to happen. Think about it this way. Food controls mood, food controls hormones, food controls chemical reactions withing the body, food affects how the body functions. That in it's very definition would be one of the most powerful drugs on the planet. Also as with drugs there is good food and bad food, unlike drugs the side-affects are something that the body is designed to take care of. Food does not work on the principles of inhibition. So it does not for acid and STOP the body from working. Does that mean that you can go around eating candy and junk food. No junk food is like just that JUNK. The body really can't process it. It is full of sugar and artificial this and that. Which in turn taxes the body causing systems to go out-of-balance.
There is also a timing issue to eating and keeping the body in check. We have all heard of the 3 squares a day. But did you know that if you are exercising that you actually only have enough glucose in the blood stream for 45 minutes for exercise? 3 meals a day for fueling, even when you don't exercise is not enough. Did you know if you have waited until you are starving you have waited too long to eat. At that point in time you have stimulated the sympathetic nervous system to produce a stress hormone called cortisol, you have tapped the adrenal glands for adrenaline. So you body is stressed and wired. So I want to give you some rules of thumb and some analogies.
First off lets think of your body as a high performance vehicle. You would NEVER put cheap gas in an expensive car. How much is a heart surgery, that is if you survive the heart attack? The number 1 sign of coronary artery disease is death. So back to the analogies. If your diet is rich in cheap foods and sugars, then you are most likely pro-inflammatory. This leads to all kinds of joint issues and degenerative diseases. I do know a back surgery is any where from $15k to $25k depending on how many levels, your 20% of that $4000 with a loss of income and lost work for 6 to 8 weeks. It starts to add up. Your body is your most important tool.
So how should we take care of it? I am still learning. Like I said I used to work under the guise that I could take a pill and fix it. Not so. You have to eat right. A big HEALTHY breakfast. This really is the most important meal of the day. From the time you get up, you start burning calories at a faster rate. So you have the most caloric need from that point forward. After breakfast every 2 to 3 hours you should have a snack of 100 to 200 calories. Then a descent lunch, a snack 2 to 3 hours later, then dinner and finally if hungry a small snack after dinner.Here is what and how I eat.
Breakfast around 7
Breakfast in a blender (recipe on page 38 of Tosca Reno's Eat Clean Diet)
2 to 2.5 hours later I will eat an apple or banana with peanut butter, or a Clif Bar, or a handful of almonds
11:30 to 12:00 Lunch Mixed greens salad with chicken, carrots, bean sprouts, what ever I can find to top it off, I use Good Seasonings Italian dressing that I mix with Olive Oil and Balsamic Vinegar. I usually put Bleu Cheese on it too
3:00 Recovery drink
6:00 Dinner
7:30 to 8:00 Almonds, apple peanut butter, just a small snack.
Ok it has taken me ALL day to compose this so i am stopping here. :-)
Everything I learned from nutrition/supplementation I learned from a book. I needed to learn it from my grandmother. If you are low on Vit. C, don't take a pill, eat an orange, chomp some cherries, blend some blueberries. Funny thing is those don't sell so it is take this pill, drink this potion. The reality of our situation is business, and big business at that. I do take a lot of supplements, this is out of need because what we have done to the earth, and more importantly our food supply. How many of you realizes that tomatoes in Dec really isn't right? Did you also know that those tomatoes are picked green before fully ripened and then forced to turn red with the use of ethylene gas? That is why they do not taste the same.
Our food industry, let me stop and not rant. Our food is picked to early, forced to look good through chemical engineering, and grown on nutrient depleted ground. So you have to be wise in the foods that you do choose to consume. I always wondered why our home garden looked different every year and it is because Grandpa was organic and sustainable, before those words were even coined. Mom canned, I snapped and picked, but we had good food.
I digress because I have, hopped the tracks. Here is the question we should be asking ourselves. What makes us healthy? Before I started my journey to be healthier, and be an example of health for my children, friends, family, and patients, I always thought of food as something to other than fuel and a drug. The paradigm shift to thinking of food as a drug really needs to happen. Think about it this way. Food controls mood, food controls hormones, food controls chemical reactions withing the body, food affects how the body functions. That in it's very definition would be one of the most powerful drugs on the planet. Also as with drugs there is good food and bad food, unlike drugs the side-affects are something that the body is designed to take care of. Food does not work on the principles of inhibition. So it does not for acid and STOP the body from working. Does that mean that you can go around eating candy and junk food. No junk food is like just that JUNK. The body really can't process it. It is full of sugar and artificial this and that. Which in turn taxes the body causing systems to go out-of-balance.
There is also a timing issue to eating and keeping the body in check. We have all heard of the 3 squares a day. But did you know that if you are exercising that you actually only have enough glucose in the blood stream for 45 minutes for exercise? 3 meals a day for fueling, even when you don't exercise is not enough. Did you know if you have waited until you are starving you have waited too long to eat. At that point in time you have stimulated the sympathetic nervous system to produce a stress hormone called cortisol, you have tapped the adrenal glands for adrenaline. So you body is stressed and wired. So I want to give you some rules of thumb and some analogies.
First off lets think of your body as a high performance vehicle. You would NEVER put cheap gas in an expensive car. How much is a heart surgery, that is if you survive the heart attack? The number 1 sign of coronary artery disease is death. So back to the analogies. If your diet is rich in cheap foods and sugars, then you are most likely pro-inflammatory. This leads to all kinds of joint issues and degenerative diseases. I do know a back surgery is any where from $15k to $25k depending on how many levels, your 20% of that $4000 with a loss of income and lost work for 6 to 8 weeks. It starts to add up. Your body is your most important tool.
So how should we take care of it? I am still learning. Like I said I used to work under the guise that I could take a pill and fix it. Not so. You have to eat right. A big HEALTHY breakfast. This really is the most important meal of the day. From the time you get up, you start burning calories at a faster rate. So you have the most caloric need from that point forward. After breakfast every 2 to 3 hours you should have a snack of 100 to 200 calories. Then a descent lunch, a snack 2 to 3 hours later, then dinner and finally if hungry a small snack after dinner.Here is what and how I eat.
Breakfast around 7
Breakfast in a blender (recipe on page 38 of Tosca Reno's Eat Clean Diet)
2 to 2.5 hours later I will eat an apple or banana with peanut butter, or a Clif Bar, or a handful of almonds
11:30 to 12:00 Lunch Mixed greens salad with chicken, carrots, bean sprouts, what ever I can find to top it off, I use Good Seasonings Italian dressing that I mix with Olive Oil and Balsamic Vinegar. I usually put Bleu Cheese on it too
3:00 Recovery drink
6:00 Dinner
7:30 to 8:00 Almonds, apple peanut butter, just a small snack.
Ok it has taken me ALL day to compose this so i am stopping here. :-)
Friday, February 11, 2011
The stuff I use
I get a lot of questions about the stuff I use and why. So I will address these catagories: Nutrition, Equipment, and Motivation.
The first two are easy, the third one, not so much. Before I start a LOOOOOONG diatribe on nutrition let me say a couple of things first. As a chiropractor I take pride in what I know about nutrition. as an Ironman competitor...I have a HELLUVA lot to learn! I can say I have completed all my races. Albeit from sheer will a couple of times because I trashed my body and under-fueled. I'll chalk that up to stupidity, stubbornness, and the almighty I know it all attitude. It is hard to want to loose weight and control my calories and then want to race well. I have to let go and eat...that is REALLY tough for me. So for nutrtion there are two types for me. I prescribe to the Eat Clean diet and Paleo Diet philosophies. I am not totally gluten free, but I try. It helps that Kristine is gluten free. I don't know where I would be without her support, I shudder to think.
So this is where I start to shine, supplementation. You will probably laugh, but I take A LOT of supplements. My two MAJOR vitamins are Metagenics and Hammer Nutrtion. Every 6 to 8 weeks I take a Function Medicine Assessment. This tells me how oxidized I am, how efficient my Cellular Respiration is, if I have Adrenal Stress, pH, Conductance, Carb. metabolism, Hydration, Electrolytes and several other things. I also monitor weekly my Bio Impedance Analysis. (Yes I am a geek and I am blessed to do what I do and have at my disposal what I have.) With that information I can tailor my nutrition to my bodies specific needs. This helps me avoid going tachicardic due to nutritional deficiencies. It also helps avoid over-training symptoms due to nutritional and electrolyte depletion.
Currently for my health I am taking Ultra Clear Plus pH, Cerelin Forte, ISO D3, Protien Powder, Glutagenics, Ultra Potent C Powder, Multigenics, Mitochondrial Resusitate, BioSom Spray, Nano Cell CoQ10, and EPA-DHA High Concentrate liquid. I know that sounds like a lot, but I have the labs to show why. I have health issues and some genetic predisposition to some bad stuff. So I don't want it to happen. If someone wants me to actually go through several of my labs and explain why I take each on of the suppliments I would be happy to do so publically or privately, but I am on the verge of a serious snoozefest here and I don't want that.
Currently for racing and training I take: Antifatigue Caps, Race Caps, Glutamine (I load this 4 days prior), Sustained Energy, Enduralyte Fizz (new and cool), HEED, Hammer Gels (1 every 30 minutes), and Recoverite. I still have a lot to learn about fueling during a race. www.felog.net has helped me, as has the Fueling Guide for Endurance Athletes (Hammer Nutrition)
http://www.hammernutrition.com/downloads/fuelinghandbook.pdfutm_source=guidetosuccess&utm_medium=link&utm_campaign=guidetosuccess.
In conclusion about nutrition let me say this. You are what you eat, you are what you eat and what it eats. This is especially important for athletes. If you owned a Ferrari you would not put cheap gas in it, so why would you put cheap gas in the most important machine you'll ever own, YOUR BODY!!!! Nutrition controls what you are made of, expression of genes, biochemical processes, whether you are pro-inflammatory or anti-inflammatory. It is one of the single most important things you can do for yourself. OK, one more point or illustration. pH is VERY important. Why? Because it controls how much ATP or energy you produce. If you
are outside of the normal range of pH you go from producing 36 ATP to 2 ATP. Oh I could go on and on....
Equipment, toys, gadgets, and fun stuff. I like it all and I want it all. Let's start off with (disclosure notice - I am a Polar Ambassador yea me, I have however used Polar products for 10+ years) my heart rate monitor. I use the Polar RS800CX with all the bells and whistles. To be honest and fair, I am not crazy about the foot pod, it's just not that accurate for me and I am transitioning into a fore foot runner. Everthing else is the BERRIES about it.
Next thing to talk about is my bike. Since I am just beginning into Triathlon I bought a used bike from and pieced it together. My frame is the Kuota Kalibur, outfitted with SRAM Reds, I rent wheels, but I train on ADAM wheel set. On my bike I use both a Fuel Cell and Speedfil hydration systems. Also the bike is equipped with DUAL, yes 2 Salt Stick systems ;-) I like my bike and I feel it is one of my stronger events. To train in Indiana during the winter I just added a Computrainer to my list of toys, along with a TRX suspension system (my core sucks). I have to say riding the Louisville Ironman Course on the Computrain SUCKS!!!! I used to race maountain bikes and I like to think I am "somewhat" of a climber. There is 1 hill in that course that I have to stand on EVERY stinking time. Below are pictures of my various toys, the model holding the bike is my wife and fellow competitor Kristine Miller (@kgirltris on twitter also a tri coach for Prsfit).
Next is my love hate relationship with the sport. I actually like running, I just suck at it. I ran a marathon in a pair of brand new Solomons and was such a heavy heel strike I destroyed them in one race. Totally removed the heel. So now I am trying to transition into being a fore-foot runner. My training tools Vibram 5's and now I am the proud owner of Newton Gravitas. There is not a lot I can say here except, transitioning into this type of runner has GREATLY decreased my hip, knee and ankle pain. Am I "there" yet, no but I am trying.
So that is it. My toys and what I use.
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