One foot in front of the other.
My Top Ten Tips for Beginner Cyclists
Baker’s Review of the Catlike Whisper Plus
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New York City Triathlon Results (I’m bib number 4788)
Me on the Official Newton Blog!
Infinit Nutrition (Free shipping with code: ironbrandon)
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Win a free entry to the Salinas Valley Half Marathon!
Stuffitts (Comment on this post and win a free pair!)
Know your body’s quick-cooling spots
IronBrandon’s Podcast: Episode 99 (player temporarily being stupid. Click here to play)
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Help Support IronBrandon (Thank you!)
Salinas Valley Half Marathon (Win a free entry!)
Infinit Nutrition (Use discount code “ironbrandon” for free shipping!)
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I am so excited about my upcoming interview with the one and only Craig Alexander! The reigning King of Kona, defending his 2008 win on the big island in 2009, Crowie has been an inspiration to me and to many. His poise during grueling races, overcoming what he has called a “bad day” to win his second world championship, drives me to become a more complete racer.
My interview with Crowie will take place this coming Monday night at 9:30 PM EST, after I record my regular weekly show. I will do my best to broadcast the interview live HERE, but it will also appear on an upcoming episode of my show.
If you have any questions you would like me to ask Crowie, please send them to me at: info@ironbrandon.com and I will do my best to get them on the air.
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The other day I found myself watching the NBC coverage of the 2007 Ironman World Championship from Kona. Amongst all the tear-inducing moments that the annual broadcast manages to show was a story that I found so inspiring and encouraging. The story was on of professional triathlete, Rutger Beke who, from mile ten of the marathon to the end, found himself walking and ultimately finishing the race in a time of 11 hours, 13 minutes, 58 seconds. But he finished. The four years leading up to that race, Beke was a top five finisher. Here is a link to the original article from Ironman.com which catches up with Beke after that race [LINK].
I should also note that in the same race, professionals Desiree Ficker, finished 643rd in 10:40:43. Joanna Zeiger placed 774th in 10:55:46.
Carl Lewis to Run the Houston Marathon
Triathlete Attacked by Alligator
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A remarkable story from the Toyota 10K held in conjunction with Flying Pig Marathon race weekend: The women’s leader, Shari Klarfeld, had probably a 20-yard lead when she started to stagger and fall. Instead of breezing by for the win, the second place female, Amy Schoenfeld of Cincinnati, stopped along with race director, Iris Bush, and helped the Shari cross ahead of her. An extraordinary example of sportsmanship. Ironically, Amy was second in the 10K the year before!
[UPDATE] I did some digging on the after race details of this event. While it’s pretty clear that the race director coming to the aid of a racer is in violation of USATF rules and would normally result in a disqualification, in this event it did not. The reason? Well, a race representative in the original YouTube video made the following comment:
Thanks for your comments and for watching our video! The Flying Pig Marathon does not offer prize money, so our rules are not as stringent as if there were cash on the line. Similar to earphone rules: It is our choice to let people know they shouldn’t wear them, but we won’t disqualify them (like some events) if they do.
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Reaching Out from Jeff Kline on Vimeo.
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Sydney Elizabeth Wood
Help Save Saint Vincent’s (Where Sydney was born)
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Black Diamond Sprinter Headlamp
Newton Running Symposium in Boston
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San Diego, Calif. – The Challenged Athletes Foundation® (CAF), a world leader in helping challenged athletes get involved – and stay involved – in sports announces the launch of two of their premier fundraising events: CAF Million Dollar Challenge, Presented by Qualcomm – a 7-day, 620-mile fully supported cycling adventure down the California Coastline from October 16-22, 2010 and the 17th Anniversary Aspen Medical Products San Diego Triathlon Challenge – a 1.2 mile swim, 56 mile bike and 13.1 mile run distance triathlon and festival in La Jolla, CA on Sunday, October 24, 2010. Both events raise more than $1 million each for CAF and help physically challenged individuals get off the side-lines and into the game.
CAF MILLION DOLLAR CHALLENGE, Presented by Qualcomm – October 16-22
***CELEBRITY GUEST PARTICIPANTS***
• Former UCLA and pro basketball star Bill Walton.
• Top pro riders from Garmin-Transitions professional cycling team.
Register here: www.mdc2010.kintera.org
Learn more: www.cyclemdc.com
For the fifth consecutive year, the Challenged Athletes Foundation’s Million Dollar Challenge (MDC), Presented by Qualcomm, will take-on the rugged California Coastline during a 7-day, 620-mile unforgettable charity ride, which has earned a reputation as one of the premier cycling events in the country. The ride combines a challenging personal journey for participants with the satisfaction of making a difference in the lives of others. MDC combines world-class service from a team of ride support professionals with premier accommodations, fabulous meals and amenities.
This year will be filled with stand-out special guests including top pros from the Garmin-Transitions pro cycling team and former UCLA and pro basketball star Bill Walton, who after 36 surgeries himself, understands the importance of good health and the role of fitness and sport in enhancing peoples’ lives. He shares the following sentiments when asked about the value of CAF’s mission: “I support the cause because it’s about dreams and sports for everybody.”
When Bill says “everybody,” he means everybody – size, ability or physical disability shouldn’t impede an individuals opportunity to be active. This includes his new friend and current UCLA student Scout Bassett. The two athletes – Bill towering at 6’11” and Scout standing tall at 4’8” – share the same love for the UCLA Bruins, both have custom made bikes from Holland (due to their size), share a passion for cycling and will lead out one day of the ride. Together they are proof that athletes come in all shapes and sizes. (See the attached images for the dramatic effect)
Aspen Medical Products SAN DIEGO TRIATHLON CHALLENGE – October 24
***LIMITED-TIME SPECIAL OFFER***
10% OFF the San Diego Triathlon Challenge Entry Fee (Extension)
Register before 3pm (PST) on Friday, March 12 to receive the discount.
Register here: www.sdtc10.kintera.org
Learn more: www.challengedathletes.org/compete/SDTC_Intro.htm
CAF’s Aspen Medical Products San Diego Triathlon Challenge, a half-distance triathlon and festival, began almost two decades ago as a fundraiser to help a fellow injured triathlete and has grown into a celebration of life and sport that is making a difference in the lives of physically challenged athletes around the world. It is an event unlike any other in the world. Inspiration, perspiration and determination are the words of the day, as more than 125 of the world’s top physically challenged athletes take on this grueling yet rewarding course alongside 550 able-bodied triathletes, celebrities and pros.
“The CAF event in San Diego is the greatest day in our sport” said 2009 SDTC participant, professional triathlete and 2007 Ford Ironman World Champion, Chris McCormack. “What I experienced in San Diego with CAF was the most inspiring day of my life. To be a part of what this amazing Foundation does and how they change lives for people was so motivating; it gave me a purpose. I was inspired, and wanted to do more.”
Don’t miss your chance to participate, sponsor, donate to an athlete or volunteer for one of these life-changing events.
For me, there are three types of “ists”. They are: realists, optimists and pessimists. I know that there are probably many other “ists” that you may be able to come up with, but in general and for the sake of this article, these are the main three. Of course, there are many derivations of these “ists” such as, optimistic realists, realistic pessimists and pessimistic realists.
I do realize that those last two seem to just have the words flipped around and at first glance that may not make such a difference to you. However, look at it like this; in an example where a first time marathoner says to someone, “I plan to run a 3:20 marathon”, the difference in reactions might be something like:
Realistic pessimist: “That’s a pretty ambitious time. You’d be better off just getting across the finish line.”
Pessimistic realist: “Yeah right. Maybe you should just focus on finishing strong.”
You still may not see much of a difference in those two, but to me, the message that is sent with those subtle differences means a lot. First though, I would like to give my definitions of the three main categories.
Realist: Someone who see things as very black and white. This can sometimes be mistaken for pessimism, but I believe that the intent is not to cut down, but rather just to not build unacceptable expectations.
Optimist: Someone who always looks at only the bright side of things. In it’s purest form I think that optimism often even ignores the true details of things so as to not let in anything negative to their own detriment.
Pessimist: Someone who is always trying to find the worst case scenario and point it out constantly to themselves and others. AKA “Debbie Downer”.
There have been some things that I have seen and read recently in the running/triathlon blogosphere that have brought me to the point of writing this article. In particular, there are a few people who are extremely accomplished and studious athletes, but their attitude, while I’m sure is founded in realism, has crossed the line into outright pessimism. From what I have seen this reaction comes as a direct result of other peoples unbridled optimism. What makes this incredibly frustrating to the point of making me angry, is that there seems to be an inability of our pessimistic friends to let others be happy.
But what separates the pessimists from the realists? The line between the two is often very hazy and I think changes depending upon perception. I have a very hard time distinguishing between the two myself and as as result, I have had to force myself to step back and try to place myself inside the head of some so that I can see that they truly are not trying to bring me or others down, but rather are just trying not to let us fly too high only to be brought crashing back down to reality.
I understand being in a realist mindset and in fact, I would actually define myself as an optimistic realist. I believe that the first thing someone should do is encourage others. After that, I feel it is very important to make sure that people know that they should not be disappointed if the outcome of whatever training or race they’re preparing for is less than they expected. I feel like people should have goals that are beyond their current selves, but not so far out that they’re constantly met with disappointment.
Then there are our buddies the optimists. I think it is so wonderful to see the world in all sunshine and rainbows but I just think that if that’s the case, when disappointment does in fact rear it’s head, the appearance the world crashing down is that much greater. There’s not too much I can say about unabashed optimism that wouldn’t take me back to talking about being realistic, so I’ll just leave this alone and move on.
I believe that most people are a mixture of two or all of these things. But, what is the use in being pessimistic? As I said before, I think pessimists believe they are being realistic and that they know better due to their experience or erudite view of others. I think this group should really exercise the on saying, “If you can’t say anything nice, don’t say anything at all.” far more often.
Every now and then I’ll get an email from a listener that gets me so excited for them. Usually it is from someone who is about to go run their first marathon or something and they have an extremely lofty goal time. The first thing I do I to say, “that’s awesome!”. I say that not out of some obligation to be nice or polite, but I say it because I really do think it’s wonderful. As soon as I am done saying that though, I will usually let them know to make sure they have a contingency plan laid out in their mind. I refuse to be negative to any of my listeners/readers like that because I know from first hand experience that when you get into a race and something goes wrong, your mind is capable of throwing more negativity at you than you can handle. I believe that any goal, no matter how high, is one worth going after.
So, now that I have rambled along about my “ists”, what kind of “ist” are you?
“If you shoot for the stars and hit the moon, it’s OK… A lot of people don’t even shoot.”
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In 2009, The Fresh Air Fund‘s Volunteer Host Family program, called Friendly Town, gave close to 5,000 New York City boys and girls, ages six to 18, free summer experiences in the country and the suburbs. Volunteer host families shared their friendship and homes up to two weeks or more in 13 Northeastern states from Virginia to Maine and Canada.
The Fresh Air Fund relies on donations to provide memorable summers to NYC children.
The Fresh Air Fund needs hosts for the summer of 2010.
More than 65% of all Fresh Air children are reinvited to stay with their host family, year after year.
Thanks to host families who open up their homes for a few weeks each summer, children growing up in New York City’s toughest neighborhoods have experienced the joys of Fresh Air experiences.
“It is rewarding to see the smile on our Fresh Air child’s face as she enjoys the simple things we take for granted…”
Friendly Town host families are volunteers who live in the suburbs or small town communities. Host families range in size, ethnicity and background, but share the desire to open their hearts and homes to give city children an experience they will never forget. Hosts say the Fresh Air experience is as enriching for their own families, as it is for the inner-city children. There are no financial requirements for hosting a child. Volunteers may request the age-group and gender of the Fresh Air youngster they would like to host. Stories about real Fresh Air host families and their New York City visitors are just a click away!
Click here to learn more about becoming a host or call (800) 367-0003!
EMAIL THE LAMINATOR ANY QUESTIONS FOR ME!
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Date: 2/8/09
Consecutive Days Run: 39
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Quick
Time of Day: 6:48 PM EST
Distance Run: 2.03 miles
Time Run: 00:14:29
Average Pace: 7:08 per mile
Weather Conditions: Cold (31 degrees Fahrenheit), Windy
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/24293254
About the Run: When I was a kid, my brother and I would come out of movies like The Karate Kid and do our best imitations of the people on the screen. If we were lucky, no property or bones were broken in the process. A similar thing still happens to me these days. This evening I had an interview with the one and only Pip Taylor. Pip is an absolutely amazing professional triathlete and, as it happens, a nutritionist! After I got off the phone with her, I was so inspired and honored to speak with her that I got totally amped up to go for my run.
I left my building feel fresh legged, which was nice considering my long run yesterday, and took off. I began at a pace that was quick but comfortable and felt more like gliding than running. I hit my one mile turn around feeling good and looking forward to pushing it a bit on the return trip. I held my pace at about 7 minutes flat and for the last third of a mile, I pushed it down to around 5:40. I felt good and winded, in that really cool, “Hey, I just did that!” way.
04-Feb-2010: Gord Pauls of Hamilton, Ontario is an Ironman athlete and Cervélo customer who will be undertaking a truly remarkable feat in an effort to raise money for the people of Haiti. Pauls has been an advocate for Haiti for many years, organizing charitable initiatives through his store, The Runner’s Den, to support initiatives to bring improved nutrition and education to the children of Haiti. This year, the need in Haiti is far greater, and Pauls has challenged himself to raise $250,000 by completing 3 Ironman distance challenges on 3 consecutive days. On Friday, August 27 and Saturday, August 28, Pauls will complete a 3.8 km swim, a 180 km bike, and 42.2 km run (2.4 miles, 112 miles and 26.2 miles, respectively). He will follow those up by competing in Ironman Canada on Sunday, August 29.
We wish Gord all the best in his training and fundraising, and look forward to reporting on his successful completion of the challenge. For more information on Gord Pauls, the triple Ironman, and his fundraising, please visit www.gordpauls.com.
As you may know, I have been coaching recently with Jeff from PRS Fit and I have never been faster or stronger and I exceed myself almost daily. Well, for those of you who were didn’t think you could ever afford a coach, now you don’t have to! Jeff has given me the following announcement:
After a lot of thought and soul searching I have decided to release all my beginner training plans to the public for free. I get so many questions from first time runners and triathletes doing plans from books and magazines, that don’t answer critical training questions at critical times. It has always been my practice to stand behind my plans just like I stand behind my one on one clients. If you have a plan from PRS FIT, I will be there for you from start to finish. You can email me, the coach and plan designer with any question you may have, and you will receive an answer the same day.
To contact Jeff, please visit his website HERE. To see some of Jeff’s video insights into different aspects of training, click HERE!
I was chatting with Laminator last night and I realized that my site, as well as my show are both about to turn two years old! I began writing about my life as a wannabe athlete on February 13, 2008, recorded my first podcast on March 9, 2008 and I cannot believe how far this thing has come!
So, as Lam and I were talking about that and other things, he made a VERY cool suggestion to me and I want to run (excuse the pun) with it! So, here it is:
So that’s it! Lam did this same thing on his site a while back and it is a great read!
Sarah Stanley’s Run Ride Inspire
Black Diamond Sprinter Headlamp
Newton Running’s Take on Barefoot Running
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Beast of Burden Winter 100 Miler
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Today was the New York Road Runners Manhattan Half-Marathon, part of the NYRR Half-Marathon Series presented by Continental Airlines. If you’ve 
been following my posts, you know that my goal time was 1:35:00. Well, I am happy and proud to say that I ran a PR of 1:35:19! My previous PR was set in the first half of the 2009 Philadelphia Marathon in a time of 1:44:38. That makes today’s half-marathon a PR for me by OVER NINE (9) MINUTES!!
First and foremost, I must give massive thanks to my support team. My coach, Jeff, who kicked me into gear in relatively little time. And also an enormous thank you to the one and only Laminator who paced me the entire way, keeping me going the entire time.
The race course was roughly two and a half loops of Central Park. For those that have run the full loop of Central Park before, you know that to call it a challenging course is somewhat of an understatement. This particular race began at roughly West 63rd Street on West Drive heading in a counter clockwise direction. This means that the runners got to feel the full fury of Cat Hill as well as Harlem Hill, and ALL the little bastard hills in between.
The goal for the race was to maintain a consistent effort for the entirety of the race. I honestly don’t have too much to say for the first half of the race. Cat and Harlem Hills seemed to cruise by, though the smaller hills just after them definitely reminded me to be humble. Lam maintained such a poised, relaxed posture that it really rubbed off on me, keeping me calm.
Once we got into the second loop, Cat Hill came up fairly quick. The weather held together nicely and was nice and cool, but by the second loop, I was definitely feeling hotter than I would have liked. I opened the zipper of my shirt (Sugoi Mid-Zero Zip) to let some air in and felt a lot better. At about mile seven, I took my Gu Roctane as I had planned. I felt decent through Cat Hill, but definitely felt the effort. The hills following the Cat though, ate their way into me. I noticed my breathing becoming much faster than I would have liked and at the same time, while my technique held together well, my stride turnover slowed considerably, thus making my legs work more than usual.
As we dropped down the hill in the Northeast corner of the park, by Lasker Pool, feelings of trepidation and a small touch of dread came over me knowing what lay ahead. As we hit Harlem Hill, I did my best to take deep, full breaths to get my heart rate as calm as possible. The first part of the hill was OK, but as we got to the small plateau-ish area before the next rise, I could feel my heart going into my zone 5 rate and my breathing speeding up accordingly.The next rise was pure agony and I have honestly never come so close to vomiting during a race. The next couple of miles, until we got to about mile 12, I honestly don’t remember much, except keeping my eyes on Lam and just moving forward.
Once we hit mile 12, Lam told me to count my strides to 100 to make it go by easier. I tried this, but my brain wasn’t working so well and I kept losing count after about 20 or so. I guess Lam noticed this and he began counting out loud so I could hear him and it really helped. As we entered the last half mile, he was pushing me to really go for it and, to be honest, I just didn’t have anything left. At some point, even though I refused to look at my watch, I knew I wasn’t going to go sub-1:35:00, but I just kept pushing as much as I could. As we crossed the finish line, I thought I was going to fall over but held on to Lam (Thanks!) and managed to keep myself upright.
I had a great race, and I made (for the most part) my goal time. I truly believe that, had this been a less difficult course, I could have gone much faster and not felt like I was dying late in the race. Lam was an absolutely amazing person to take me to the line and I cannot thank him enough.
Brunch afterward was fantastic, with so many new friends having a great meal together and a great time. Thanks to Michelle for handling the reservations for our get together! So many PR’s were set by so many friends, and all were celebrated, PR or no. What a fantastic race!
Racers Against Childhood Cancer
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Date: 1/15/09
Consecutive Days Run: 15
Runner: Brandon Wood
Shoes: Newton AW Trainers
Location: New York, NY
Type of Run: Intervals
Time of Day: 4:58 PM EST
Distance Run: 1.83 miles (I believe it to be closer to 2.5 miles)
Time Run: 00:24:29 (contrary to what the Garmin data says)
Average Pace: 9:47 per mile
Weather Conditions: Cool (45 degrees Fahrenheit), clear
Disposition: Good
Link to Run Detail: http://connect.garmin.com/activity/22431203
About the Run: Today I decided to take my dog Annie on my run with me. We also have Bubba, a three year old Yorkiepoo whom we rescued from the North
Me and Annie
Shore Animal League, but Annie is the Princess. She is a nine year old mutt and though she is a bit crazy sometimes, she is the sweetest, most gentle dog. Because I got home a bit earlier than usual today, and because it wasn’t as cold as it has been recently, I thought she would love getting out and going for a run with Dad.
In my post yesterday (Day 14: Tight Left Calf) I said that I was going to aim to do in the neighborhood of a 5 mile tempo run, however, Coach Jeff put the smack down on that idea. So instead, we headed out the door for one of my quick two-milers. Annie’s pace was slower than mine, mainly because she wanted to sniff everything we passed, but also because she hasn’t run in a while with my wife as she usually does because of our impending bundle of joy. This was probably a good thing that made me keep my pace in check.
As we got to about the .75 mile mark, I decided to head off my normal route and run up into some of the wonderful paved trails in Inwood Hill Park. I love running these trails, but have not had much opportunity of late to run them. As we made our turn into the park, I stopped to remove Annie’s leash and at the same time paused my Garmin. We went on our way through the wonderful tree-lined hills that make you forget that you’re in one of the biggest cities on the planet. Simply amazing.
As we began our descent, we stopped for a couple of minutes so Annie could answer Nature’s call, and I again pressed the pause button on my Garmin. However, I noticed that rather than saying “Timer Stopped” it said “Timer Started”! CRAP. I had run what I think was about .75 miles with my timer off, and thus my map was not tracking either. This is one problem I have with my Garmin 305. Now, before I get a flurry of people telling me about the Auto-pause feature, I am well aware of that. Last summer, on many a long ride and run, my data fell victim to the inconsistencies of the Auto-pause feature. It would often not pause at all, and other times it would pause while I was in motion. Don’t get me wrong, I adore my Garmin, but I wish that feature worked a bit better.
We wrapped up our run together, a run that I hope will be the first of many. I also would like to bring Bubba along on runs of his own. However, neither of my pups are going to run in the rain or snow, trust me I don’t need that kind of mess in the house!
Racers Against Childhood Cancer
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Article I wrote for the Just Finish newsletter this month:
It’s funny the way New Years resolutions get in your head. In fact, what is it about a new year that is any different than the one just passed? Like most things in life, we like to be given some sort of guidance on what to do and when to do it. In this way, a new cycle of the calendar gives a definitive point in time that we can point to as a new beginning.
For me 2009 marked a year of so many new beginnings and of so many firsts. It was my first marathon (Shamrock Marathon), my first Olympic distance triathlon (NYC Triathlon) and the crown jewel, my first Ironman (Ironman Wisconsin). The thing about all these events is that they had been a long time in coming. My marathon for instance; the Shamrock was my third fallback after not getting into the New York City Marathon and not being able to run in the Richmond Marathon due to a death in our family. So, to say that the Shamrock was part of a resolution wasn’t entirely true, I had originally decided to run a marathon sometime in February of 2008…it just took thirteen months to come around.
2009 also makes me think rather fondly of inspiration and the vital role that it plays in our live as athletes. You see, each and every aspect of whats going on in our lives, good, bad and ugly, affects us physically. The catch to this is that we all have bad days and this can bring us down both mentally and physically. The REALLY vicious cycle is when something goes wrong in your life, so you find yourself in a bad mood, this makes you not want to workout. Being an athlete, this bad mood and consequent lack of working out depletes your body of the endorphins and good feelings that exercise elicits in your body and so you sink even deeper into a funk.
So, where does inspiration play into this? One overarching “good thought” that I like to keep in mind is that I am alive. I know that sounds cheesy and cliche, but think about it. You just got the gift of being able to wake up and take a breath of air knowing that you are alive! On top of that, you’re an athlete! Every day, you get the honor of pushing your body to it’s limits and using our most basic human abilities!
In 2009, I began to take my show, Brandon’s Marathon Podcast, more seriously. I made a point to record my shows on a weekly basis and in somewhat of a regular time frame. When I was unable, I made it a point to get the word out to my listeners explaining why. In those shows, I try to be as positive and uplifting, yet honest, as I am able. This is not so hard, because I have so much fun doing it!
From the letters and comments I get on my show, I have come to learn that I inspire many people from around the world. The incredibly ironic and wonderful part of this is that it is ME who gets the real inspiration. I get the privilege of hearing from people who have done so many “firsts” and who have done things that they never would have ventured to even imagine before! I get to hear how people have lost literally HALF of their body weight and have given themselves the wonderful honor of taking that first breath each morning by changing their diet and exercise habits. I could go on forever about how I have been inspired by those who say that I have inspired them, and THAT is an amazing cycle to be in!
This is what I have to say about resolutions: Of course, you can and should do the traditional goal type resolution. But, think bigger than that. Think to next year and resolve to be inspired by inspiring others. Let your goals and training and PR’s and other achievements be the catalyst for someone else to get moving and make their own impact.
As for me, here are a couple of my resolutions:
-Run at least one mile every day of 2010 (meandtheroad.com)
-Gain control over my nutrition in long distance races (half-iron and up)
-Get an elite time in the New York City Triathlon (2:15:00 for my age group)
-My biggest and most challenging resolution that will go on forever; in March, when my baby girl gets here, I am going to be the best father and husband that I can possibly be
The reason I mentioned that a new year is not that different from the old one, is because I think we should make resolutions constantly. Constantly inspire and be inspired and be persistent of new goals throughout the year, not just once every 365 days!
Black Diamond Sprinter Headlamp
Racers Against Childhood Cancer (RACC)
Carved by God, Cursed by the Devil by Ted Archer
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Today is my 32nd birthday. It seems that many people get depressed upon finding themselves older, but I’ve always wondered why. Did their birthdays somehow sneak up on them? So, today I am taking to writing about the future, and how I have learned from my past.
This year I will become a father. That is so exciting to me that I can hardly wait until my baby girl is here. But, this tiny little baby will drop a bomb on my life like nothing ever has before. Over the past year, I have made it a goal to step back and take an objective look at my actions and how they have or will determine my decisions. On or about March 26, 2010, those decisions will affect the course of anothers’ life. I can’t wait!
This year I will compete in my second Ironman. I learned so much from my experience at Ironman Wisconsin this past September and I can’t wait to test my mettle against Ironman Louisville. Yet again, objectivity is shaping the way I am approaching this event and the events surrounding it, both other races and the training required. This time however, I have someone helping me to navigate the stormy waters of endurance and fitness.
This year is one where balancing the above mentioned things must not take precedence over my constant pursuit of my musical career. This is even more important now because of so many arts organizations canceling or postponing gigs and auditions. But, practicing and refining must go on.
The reason I titled this post ‘Another Year Older and Younger’ is because it’s truly the way I feel. I have worked hard on my fitness and health over the past year and as a result have lost twenty-five pounds and have gone farther and faster than I ever thought possible. I have taken the parts of my life that bring me down and put them to the side, no matter how important. I am not shirking adversity, and I am dealing with it as it comes, but I am not dwelling on it either. Why would I? An analogy I like to use is; worry is like a rocking chair, it gives you something to do for a while, but when you stand up you’re still in the same place.
As I continue to do all these thing, as well as being married to my best friend, I feel younger every day. I am sure that eventually I will hit a tipping point in terms of feeling my age, but hopefully, my mind will begin to go before then so I won’t even notice! I’ll be the 100 year old guy swimming, biking and running his way aimlessly around the country. Just pass me some water if you see me.
As cheesy as it may sound, I’d like to conjure up a phrase from Maestro Bobby McFerrin:
Don’t worry, be happy!
Podcast: Play in new window | Download
Podcast: Play in new window | Download
This past Sunday, November 22, 2009 I ran the Philadelphia Marathon. My official finish time was 3:59:14. This is how I got there…
I arrived in Philadelphia on Saturday, the day before the race, at about 12:30 PM. Thanks to my friend Mike, I had a great place to stay. Upon arriving, I chatted with Mike for a bit and then headed off to the expo to browse the booths and pick up my race shwag. (Sidenote: When you’re at an expo or something similar, be aware of your surroundings and DON’T CLOG THE AISLES! I felt like I was walking through the Time’s square Subway station at Christmas! KEEP IT MOVING OR MOVE TO THE SIDE PEOPLE!). Picking up my race gear was a breeze and I was quickly on to browsing the incredibly frustrating traffic of the expo.
I wasn’t really in need of too much at the expo, and since I don’t see the point in paying $50 for a pair of running shorts (unless, as I said to Allan later, they have little gnomes inside that keep you cool) I just looked for what I needed. The things I was looking for were GU Roctane (Blueberry pomegranate (there is a reason for that flavor)) and a pair of cheap, throw away gloves. I found both in about five minutes, although wading through the people to and from each booth took about five times as long.
The reason for me being very specific about the flavor of the GU I was looking for is due to my ability to sweat epic amounts. GU makes something called GU Brew in which the Blueberry Pomegranate flavor has double the sodium of their normal GU Brew and more than just about any other product. It also tastes decent. I have been using a bit of that flavor of GU Brew to get used to the taste and such, so I decided to not change things in the flavor of GU I was choosing. Also, GU Roctane has more sodium than most other gels and WAY more amino acids.
After making my purchases and heading back through the throngs, I made my way back to Mike’s place. After a bit, I got in touch with Allan and he, Mike, Andrew (Allan’s partner) and myself went to grad a bite to eat. This meeting marks only the second time that Allan and I have met face to face, but I always feel like I am talking to an old friend, which really helped to take the edge off and pre-race nerves. After eating (Mike had to go catch a flight), Allan, Andrew and I talked for a while about running, nutrition and myriad things in between. We eventually parted ways for the evening, the plan being for me to walk to Allan’s hotel between 5:45 and 6 the next morning and we would walk from there to the start.
On race morning, I woke up at 4:15 AM. I know it seems early, but it gave me time to take a long shower and really wake up.
I was out the door at about 5:45 and en route to get Allan. As luck would have it, when I was only about a block away from Mike’s place, Allan called and asked if I could bring him a packet of Hornet Juice because he had forgotten his. I ran back and got one for him and was on my way again.
I have a tendency to go one of two ways pre-race. Either I am extremely focused and not very talkative at all or I am like Jim Carrey on crack, making jokes and not shutting up. As we walked, Allan pointed out that I was rather like the former, looking straight ahead and rather stoic.
Upon arriving at the start area, Allan and I found what seemed to be the fastest and cleanest bathroom line in all of racing and I quickly found myself changing out of my warm clothes and into my race wear. We also both downed our bottles of Hornet Juice (and also Chia for me).After turning in my gear bag to pick up at the finish line, Allan and I headed into our corral (Gray) and did our best to keep our minds occupied before the actual start.
My goal time for this race was 3:30:00. The plan was to go out at a 7:59 per mile pace for the first 22 miles. Thereafter, Jeff (Coach) had built in a 14 second fade per mile, giving me some breathing room at the end. I had a wristband with my 5K splits written on it to keep me on track. I did not write down mile splits because, at Jeff’s suggestion, I need small goals, but not too small (e.g. 5 K rather than mile by mile). Allan was aiming for a 3:45. The weather was perfect, with temps in what seemed to be the high(ish) 40′s.
I said to Allan, “Let’s do this” and we were off. The first four or five miles were kind of a blur. I was doing a lot of weaving in and out of the people traffic. This was probably largely due to the fact that the goal time I submitted when entering the race was 4:00:00, thus, I was plaed a bit farther back. Unfortunately, this caused my pace to be about thirty seconds per mile faster than I wanted to be.
When I got to the half, I was about 6 minutes ahead of my goal pace, so I took the opportunity to go pee (pardon the details). While standing in the bathroom (I must stop peeing in the middle of marathons, something bad always happens) I began to feel faint, so I put the lid down and sat down. Almost immediately, I needed to throw up (again, sorry for the details), so I did. Now, this was not the kind of, something I ate puking, rather, I do believe that this was some sort of nerve response. In any event, I got worried.
After regaining my composure,I came out of the bathroom and as luck would have it, the 3:30:00 pace group was right there and I jumped in and got back in the groove. At this point, I was right about dead-on my goal time. The pace group, it turns out, was running a much different race than I was. The pace kept dropping to about 7:15-40 per mile and I was still trying to hold 7:59′s. They were actually pushing the pace on some flat sections so they could “take it easy” on an upcoming hill. So, after hanging on for about two miles I dropped out the back of the pack and did my own thing. It was at this point that I felt like my heart rate was spiking. I checked and it kept going to and staying at about 160~170 bpm. This was not good for this point in the race.
I had to assess what my next step would be. I slowed my pace to see if things would regulate and they did not. So, I stopped and simply stood still until my HR got into the 120′s. As I headed out toward the town of Manayunk, I knew that I would eventually be seeing Allan once I turned around and could see the people on their way out. The stretch to Manayunk is a long one and the run from mile 18 to the turn around point at about mile 20 was interminable. ONce I made the turn around, I saw that Allan was only about 5 minutes behind me. Once again, at about mile 21.5, I needed to let my HR come back down and I decided to just wait for Allan.
It was so nice to have company. Not only that, but someone you know, someone you can talk to about lots of things, running or otherwise. The last few miles had some walk breaks (every single one of which pissed me off because my brain and body disagreed) and some good conversation.
When we hit the last mile, we of course bumped up the pace. It’s interesting what happens there. Your body is telling you to go to hell and your heart and mind are so excited your body almost doesn’t matter. Just before mile 26 my calves began to cramp (and oddly, my neck did also) but I did what I had to do to drive to the finish. Allan and I crossed together with a time of 3 hours 59 minutes and 14 seconds. It was awesome!
Nutrition: This actually seemed to be fine mostly. At every aid station, I drank Gatorade Endurance. Admittedly, I should have had two cups at each station instead of just one. I had my GU’s at mile 6 and then again at the half. Once I became concerned about my HR I forgot the other two I had. Oops.
Crowd Support: The crowds were fantastic. They lined probably half of the course and really were so nice and encouraging.
Race Organization: From my perspective, the race semed very well organized. The aid stations were very well staffed and had ample fluids. The volunteers were excellent and helpful. There was nothing overly complicated about the race (which I love) or getting around.
The Course: Overall, I enjoyed the course. I do think that the elevation chart is a bit deceptive. I was not prepared for some of the long rolling inclines (approx. 3100 ft. of elevation gain). But I would indeed do this race again.
My Race: I broke four hours. In nine months, I have gone from never having run a marathon to becoming an Ironman and running a sub-four hour marathon. I am pleased that I broke four hours. I am not pleased that I did not meet my goal. I will eventually crush 3:30:00.
Rest: Now it is time for rest. I have not rested since probably February. It is time now. Time to recharge and let my legs heal. Bring on the tryptophan.
Greens+ Chia — Click here to email Diane for samples!
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Personal Best Fitness (PRS Fit)
Black Diamond Sprinter Headlamp
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On roughly March 26, 2010, Danielle and I will be welcoming into the world our first child! It’s going to be a baby girl!
Steven, a listener/reader of mine, sent me THIS LINK this morning via Twitter. As I began to read this mindless drivel, my jaw rapidly fell open at how something so incredibly obtuse could find its way onto what is considered by some to be a reputable news source.
Meb and his family fled his birthplace of Eritrea for Italy, eventually coming to the United States in 1989. In 1998, the same year that Meb graduated from UCLA, he became an American citizen. He did this because he was proud of the country that had embraced he and his family.
The United States of America is a country that not only welcomes legal immigration, but celebrates those who become a part of our citizenry. We are a people who ALL came from somewhere else (yes, even Native Americans originally migrated across what is now the Bering Sea). In recent years there has been a great deal of debate over illegal aliens that reside in our country and use our resources. Meb did not do this. He did it the right way. He paid his dues, worked hard to learn the history and background of a country that he had come to know and love.
Nastia Liukin, the gold medalist in the gymnastics all-around in 2008 was born in Moscow and came to the U.S.A. when she was two. Now, does the gymnastic dominance of Russia in the past have anything to do with her performance?
Darren Rovell’s ridiculous characterization of Meb as a “ringer” is part of an argument that has been going on for years, and will likely stop no time soon. However, I will tell you what it meant to me, personally, to watch Meb in the last .2 miles of this past Sunday’s New York City Marathon.
I was watching the professional women finish from just past the banner for mile 26. When the pace cars came around the bend in the road and Meb came flying behind, it was so thrilling. As he came closer, he looked so incredibly fluid and fast…and happy. A smile from ear to ear was on his face as he ran through the screaming crowd from all over the world. At this point in a race of this magnitude, you might expect an athlete to be pumping his fist into the air, or drilling the pace to the tape, but not so. Meb was pointing to his singlet which was white with large red letters that said: U.S.A.. It was a moving thing to watch and every time I’ve watched a replay of it in the past two days, I continue to get chills.
One more thing; in a tweet just sent to me by Scott Burns he reminded me that many of the soldiers in the United States Armed Forces were not born here, but every single day, they not only claim America as their own, but they defend our freedoms, which unfortunately give Darren Rovell the right to be a jackass.
I am proud to call Meb Keflezighi my countryman. I am disgusted to do the same for Darren Rovell, who I would would happily welcome on my show any time to discuss his ineptitude in what it is to be an American.
[Edit: Meb came to the U.S. in October 21, 1987]
[UPDATE: Click HERE to see the link to Darren Rovell's pitiful attempt at a retraction]
This morning in New York City was one of those autumn days when the crisp air bites just enough to make you feel invigorated. It is the part of the year where the city seems somehow washed clean of the humid grit and grime that the summer brings.
So, it was an incredible canvas upon which to join the team from Newton Running for a clinic and group run in that stalwart of nature stuck squarely in the middle of the city, Central Park. We all met at The Boathouse at about 7 o’clock AM amidst runners getting in their last taper runs before the 40th running of the New York City Marathon on Sunday.
Once the group of about fifteen runners had assembled, Danny (Abshire, co-founder and Chief Technical Officer of Newton Running) bid us all good morning and went on to, first and foremost, discuss exactly what “natural running” is. Among the assembled members of the Newton team were Jennifer Abshire (Danny’s wife), Erin Gehlsen, Pam Simich and Josh Cox (American Record holder in the 50K and super nice guy!).This was followed by a quick demonstration by Danny of proper form and technique. It still strikes me how everything he says is not some huge secret, but is quite simply common sense.
After Danny’s introduction we all set out for a quick three mile run around the bridle path that encircles The Reservoir. I have discovered, twice now, that The Boathouse is a fantastic meeting place, however upon leaving The Boathouse and heading North along East Drive, you immediately come upon what has come to be known to many a runner as the bane of their existence; Cat Hill. Today however, with a group of new friends and runners, the Cat was tamed without a problem. We then entered the bridle path loop at about East 85th Street. Now, when I spoke earlier about the time of year, I neglected to mention the brilliant colors the abound in Central Park. Entering the bridle path was like entering another world. We were surrounded by the brightly colored tree canopy as we all ran effortlessly through the park. The other runners on the path, including the occasional professional who came flying by, made the air ring with fresh excitement. Danny, Jennifer and Josh (the Newton crew accompanying us on the run) were so wonderful, and took the time to speak to everyone in the group, discussing everything from technique to the weather to Broadway shows! The wellspring of running knowledge was unparalleled and the kindness and caring with which it was dispensed was overwhelming.
As we wound our way through the trees and back to The Boathouse, it was the perfect end to a wonderful run. There were lessons learned, friends made and a good run had by all. Among those that came was Ty Garner. Ty was at the Newton clinic in the spring and also became and Ironman in Wisconsin with me in September. The next time Newton does a clinic and group run in your area, I cannot encourage you enough to go. It’s an awesome experience!
Newton Running Clinic on The Running Front
2009 ING New York City Marathon
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Hitting “The Wall” (Hat tip: Laminator)
Running: Physiologically Speaking Marathon Deaths – Why Men?
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Protest Over the Lakefront Marathon
2009 Ironman World Championship Results (YAY CROWIE!!)
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If you have ever listened to any of my shows or read several of my posts, you are probably well aware that I draw from more than my fair share of drive from “inspiration”. For the sake of this write-up, I will use the word “heart”.
I find that, for me, once I am able to get basic techniques worked out and find the way that they work in my body (I believe technique is largely subjective, after all), I can place my “head” on cruise control and begin to run with my “heart”. This is when I am the happiest, when I swim/bike/run the easiest and when I perform my best.
This past summer I spent some time feeling out my lactate threshold and cadence on the bike. I also ailed down exactly where, in the swim, my body found it’s groove and could go forever. Running is a bit trickier, but even there I am more and more able to nail down my “cruise” point. Depending on the hilliness of the first part of my runs, it takes me anywhere from 2~4 miles until I hit my sweet spot. When doing a tempo run, I usually use the first two miles as a warm up and then I throw myself immediately into what feels like riding the edge of my sweet spot the whole time. When I do a run with several fartleks thrown in, I get to my sweet spot and then try to see how far I can ride that feeling while pushing the pace.
Admittedly, I am not a fan of getting into the numbers of training during a workout. I am much more apt to go back later and check the number on my computer and see what I can differently. However, I think to improve myself, I need to get into the numbers a bit more so that I can begin to “feel” the numbers more and not have the need to look at my heart rate monitor or pace.
Upon recommendation of Joe Garland, I have gotten myself a copy of Joe Friel’s Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor. Joe, Garland that is, is an extremely talented runner who has worked very hard and been very diligent in his pursuit of running. His study of running has led me to want to become more “head” centered on my own running for a while. I tend to approach thing much less intuitively and with what I believe to be a much more “heart” driven approach to training and racing. Thus far, it seems to be what works best in getting me out the door. But now that I’m out the door, it’s time to become better, faster and more efficient.
So, this leads me to my question for you, dear reader! How do you train and/or race? Where does your head stop and your heart begin?
Thanks so much for visiting my site! My name is Brandon Wood and I am an opera singer living and trying to make it in New York City. This site and podcast follow my adventures on the way to competing in and training for all kinds of endurance events, especially triathlon and running. Click the "About Me" tab for more info!
Who: This contest is open to anyone and everyone in the U.S. and Canada (also APO)! Tell your friends!
What: Stuffitts! I have spoken about these simple yet awesome shoe savers in the past. Click here to read more about them. I cannot say enough how great they are!
When: Starting NOW! This is an ongoing contest that will be every month, or until every person on the planet has nice, fresh smelling shoes!
Why: Because Stuffitts are awesome! The folks at Stuffitts are being SUPER generous and I also want to give you guys something that I think is a great addition to any athletes arsenal!
How: On the last podcast episode post of each month (example: Episode 99 on June 28 HERE) entrants should leave a comment (however long you'd like). On the following week's show (the first show of each month) I will draw, by random number generator, one winner! That's it!
Good luck!
