IronBrandon Show: Episode 171

Newton Running Symposia

Correct Toes

Draft Legal age group racing in Florida

Vidazorb

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IronBrandon Show: Episode 129

Posted by Brandon on Jan 24, 2011 | 3 comments

Help get me to Ironman Canada with Team Newton and Athletes for a Cure!

Floyd Landis wants to legalize doping(?)

Baker’s Distance Racer Review

My Kinvara Review

Prostate Cancer Facts

SheROX Triathlon Series

New York City Marathon

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Training Run: 1/20/11

Posted by Brandon on Jan 21, 2011 | 2 comments

Dark outside + black ice + headlights in my face = Not a great run

As you can see by the log entry above, I did about 15 minutes less than what was assigned to me. I did this because where I was running was largely dry and clear but snow lining the sides of my path was melting and the runoff was frozen in indistinguishable sheets of black ice. This was meant to be an easy run (as Coach Jeff later told me) but even when you’re trying to be relaxed, it’s extremely difficult when you’re on edge the whole time worrying about slipping and busting your butt!

The run overall felt really decent, and I do love running when it’s cold out. I wish I could have fallen into a more relaxed state and gone for the whole time and gone a little faster to boot. *Note: the pace takes into account quite a bit of that super slow hobble we all do when we’re on rock hard snow that has turned into treacherous ice*

IronBrandon Show: Episode 127

Posted by Brandon on Jan 10, 2011 | 2 comments

CALL THE SHOW AND TELL ME ABOUT YOUR FIRST RACE! (917) 675-3144

My 10 Tips for Winter Running

ICESPIKE

YakTrax

La Sportiva Hobnails

Snow Gaiters at REI

La Sportiva Crossover GTX

Saucony ProGrid Razor

Icebug GG Fly BUGrip

Icebug

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My 10 tips for Winter Running

Posted by Brandon on Jan 5, 2011 | 5 comments

I know that by now we’ve probably all read a thousand lists like this, so I figured I’d add my voice to the chorus of advice. This winter, the bite of cold air and snow is making its way to parts of the world that aren’t used to this much cold and I’ll bet that some of those people are wondering what to do since it’s not quite as balmy as usual! I could probably write a huge list of tips but for now I’ll limit myself to 10. So, here we go:

It’s not necessarily the cold, it’s the wind! Get yourself a good windproof layer. It’s amazing how cold 30° F can feel when it’s backed up by a 15 mph wind! Try something like the Firewall 220 Zip and the Firewall 220 Tights from Sugoi. Not only are these built for the cold, but the Firewall fabric keeps the winds at bay.
Layer! One of the many advantages of all the high-tech fabrics on the market today is that they address the constant issue of weight and bulk. Layering, especially with form fitting layers, is going to keep your body temperature comfortable while sealing out the cold. Many tops also have zippers which allow for ventilation should things get unexpectedly toasty.
Hydrate! This is a huge point and one that I had to learn about the hard way. We all take hydration into consideration in the warmer months, but often we forget when it’s cold outside. Just because it’s cold does NOT mean we stop sweating and losing water! Here in NYC a lot of the water fountains are turned off for the winter to prevent cracked pipes, so I either use a hydration belt or my HPL #20 hydration vest from Nathan Sports.
Gloves. I’ve found that once I warm up, my hands get very warm, even in the coldest of temperatures. So, the gloves I wear are always very minimal and light so they can be held or put in a pocket. Usually I end up wearing only one glove at a time which allows me to only bring one glove. Again, the glove thing (for me anyway) is more about the wind than anything else.
Heat regulation. Believe it or not, many people get very hot…TOO hot, running when it’s cold out. This is likely because we’ve done such a great job of layering and trying to stay warm that we’re overheating. Try cooling down by removing one glove. I’ve found that my fingers act like the fins on a radiator, dispersing heat and cooling me down as I go. As I mentioned in point 2 above, many tops have zippers that will allow for full or partial unzipping to let in some much needed ventilation.
Headwear. This is kind of a carry over from the last point, but I think it needs its own paragraph. Be flexible and smart about your headwear. I have a headband that I wear when it’s appropriately cool to keep my huge ears warm but still allow the top of my head to be cool. When it gets cold, I usually don a full stocking cap. One of my favorites of late is the Chase Beanie from Icebreaker. It’s made from Merino wool and is very warm yet it’s extremely lightweight and thin allowing for plenty of ventilation. When it’s super cold out, you have to be very aware of icing. That’s right, the sweat coming through your hat can form what amounts to a shell over your entire head. Since ice is such a fantastic insulator, this can wind up making you overheat, so think about carrying an extra, dry hat.
Your “junk” (ladies, feel free to skip this one) When I discovered to awesomeness that is tights, I thought the thermal nature of them would take care of the cold all over. Since I wear compression shorts under my tights, I also figured that this would be added protection against the elements. WRONG. All that wind I wrote about earlier cut right through what is one of the sweatiest places on your body, the groin. Without going into specifics…ouch. So, guys, get some windproof undies. The ZEROx Gunde Boxer from Craft has a windproof front panel that will help keep all the bits and pieces in working order.
Watch you skin! I’ve been out running in the cold before and found myself completely comfortable and able to go on and on with one exception…my face. Unless I’m wearing a balaclava, which is not that often, my face is almost always exposed. So, protect your skin! Even something as simple as Vasaline or as high-tech as Long-Lasting Anti-Chafe Balm from Mission Skincare will protect any exposed skin.
Watch for ice! Unless you’re wearing actual spiked shoes like the Icebug olx shoes will ALL slip on ice (and frozen over snow). I won’t go on a tangent about technique right now, but rather I’ll just give a couple of links to help for running on the ice. There is always the venerable YakTrax to keep you grounded, but another great option is the Hobnail from La Sportiva. Either way, be safe!
Get dry. After your run, fight the urge to jump into a steaming hot shower. Rather, get out of all your sweat-soaked layers and get on a nice, dry sweatshirt and pants. Getting in the shower right away will only be an uncomfortable shock to your system. Once your body has gotten temperature regulated again, then jump in the shower.

Got any more tips? Let me know in the comments.

IronBrandon Show: Episode 122

Posted by Brandon on Dec 6, 2010 | 21 comments

Click here to leave a comment to win a FREE one year subscription to Triathlete Magazine! Rules:

Run barefoot for ONE MINUTE (outside or inside) and leave a comment telling me what you notice about your stride and footfall.
If you refer someone to try it and comment themselves, you can get an ONE additional entry if they say you referred them.
Limit TWO (2) entries per person. One for your comment, one for a referral.
Contest closes at 12 Noon EST on Monday 12/13/10

Tri and Give a Dam

Natural Running: The Simple Path to Stronger, Healthier Running

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IronBrandon Show: Episode 120

Posted by Brandon on Nov 22, 2010 | 1 comment

Rudy Project Helmets

Lazer Helmets

Born to Run, the Musical

The Running Event

Ironman Arizona

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Race Report: 2010 Philadelphia Marathon

Posted by Brandon on Nov 22, 2010 | 4 comments

Disclaimer: This post, while not too gross, will be WAY more than I ever wanted to share. Here’s to painful honesty!

For me, the 2010 Philadelphia Marathon was something of a redemptive race. I ran the race last year and after stopping to pee at the halfway mark had a vasovagal episode which found me puking up all of my nutrition and messing up the rest of my race. It was also an important race since it would be my first race since my medical DNF at Ironman Louisville in August. I did run the Chicago Marathon this year on 10/10, but that race was run with me as pacer for my brother-in-law so while I had a blast and a great run, it wasn’t “my” race. So, Philly 2010 was important to me.

@RunningLam and I would be driving down together since he would be going to Philly for his second consecutive shot at the half marathon. The way the races are set up is that the racers for both event start and run the first 13 or so miles together and then the half marathoners split off to the finish line while the marathoners keep going [COURSE MAP]. We drove down on Saturday morning and got into town just in time to meet up with several online friends for a great lunch at the Marathon Grill. Special thanks to @EricaSara for organizing everything.

After lunch Lam and I headed to our hotel to check in and then made our way to the Pennsylvania Convention Center for the expo. Check in was very easy and quick with plenty of volunteers and staffers helping guide racers to the correct place. The expo itself was not so great. I think the problem is that Philly is kind of a second (or so) tier marathon and is after all of the big races. It also happened that it took place on the same weekend as The Running Event in Austin, Texas and Ironman Arizona so I’m sure a lot of exhibitors may have chosen those larger events over this one. We probably spent about an hour total at the expo and decided to head back to the hotel to rest for a bit before going to grab dinner.

I think now would be as good a time as any to address food. For my races, especially for dinner the night before a race, I tend to call Coach Jeff to ask what is best for me to eat. For lunch on Saturday I had a nice blend of protein and carbs in the form of a very well made burger for lunch and for dinner I had a grilled chicken salad with a side of rice. I was feeling absolutely fine and was hydrating well. When I was about to go to bed I remembered that I had not (get ready for the over-share) used the bathroom that day…let’s just say #2 (blush). I didn’t think anything of it and just figured I would go in the morning.

I slept well and woke up as usual before any race, with plenty of time to wake up in the shower. Before getting in the shower however, I tried to do what I had not had to do the night before. Still a no go. Still feeling fine and not worried about it, I showered and finished the rest of my race morning rituals. I had a whole grain English muffin with sunflower butter and jelly and water.

Since we were literally 2 minutes from the starting area we didn’t have to brave to cold too much beforehand. As we got to the corrals Lam and I wished each other luck and parted ways. I got into my corral and was right with the 3:20 pace group. The wheelchair racers went off first shortly followed by the elite field. When it was my turn there was surprising little traffic. Yes, there were still a lot of people but I think since I was much farther up in the corrals than last year there was a much more down-to-business approach with the faster group and people seemed to hold their lines much better.

I was feeling great and pleasantly surprised at the good pacing being done by the pacer (last year’s 3:30 pacer was running 7:15/mile at about mile 14). I actually had to reign myself in a couple times to keep from going too far off the front. The temperature, which was a cool 38° F at the start had come up a couple of degrees and felt fantastic. I was having a wonderful time and running well.

At about mile 5 I started to feel like I had eaten a huge bowl of gnocchi and got a little uncomfortable. I pushed this feeling out of my mind and focused on the fact that I was otherwise feeling great and running well. As the miles wore on this feeling did not go away and began to become increasingly uncomfortable. Miles 6-10 (approx.) are hilly, both up and down and are deceptively so when looking at the course map and elevation. The last, longer hill just before the 10 mile marker put the hurt on a lot of people and agitated my stomach big time. I quickly realized that it was important that I get to a bathroom SOON.

I stopped at a bank of porta-jons somewhere near mile 11. I felt awful. That’s all I have to say about that.

Upon leaving the restroom I quickly realized that I had to make a decision. I could finish with the half marathon group or I could stop at porta-jons for the next 15 miles. My stomach quickly told me which option to choose and I laid down 2 very fast miles (about 6:15′s) to the finish line of the half. I kept running past the finish and directly to the restrooms…again.

I’m not quite sure yet how I feel about this race. Part of me thinks that I should just call it a solid half marathon and leave it at that. Another part of me says, “Yeah, but you signed up for the marathon.”. I will say this though, at least I can kind of put my finger on what went wrong and why. Moving forward, I’m going to aim to race more. This past year I haven’t raced much. I have trained a LOT, but I have neglected the short, local races that allow athletes to get into the often hazardous and elating head-space of racing.

The race as an event is a really great production. While it is a smaller race, the energy and the way that the city of Philadelphia rolls out the red carpet is really heartfelt and wonderful. The temperature the past two years has been optimal for running a marathon. I’m not sure that I’ll do this race again any time soon simply because of the bad experiences that I’ve had, but those experiences were mine alone and should in no way reflect on this race. I had a great time and after getting of two days worth of food sitting in my stomach I felt like a millions bucks, bruised ego aside.

IronBrandon Show: Episode 119

Posted by Brandon on Nov 15, 2010 | 2 comments

Haile Gebrselassie UN-retires

Natural Running: The Simple Path to Stronger, Healthier Running (By Danny Abshire with Brian Metzler)

London 2012 Olympics runs into Ramadan

Marathon Maniacs Criteria

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Race Report and Review: Long Beach International City Bank Marathon & Half Marathon

Posted by Brandon on Nov 4, 2010 | 2 comments

By Erin Cockrill

Sometimes you have to go back to the very beginning. For me that meant going back to my first race, the very one where I learned the rush of the finishing chute and the novelty of earning my very first medal. Long Beach International City Bank Marathon and Half-Marathon is where it all began for me.

The pre-race information has been great on all levels starting with confirmation of my entry to training opportunities to right up to race week with final instructions. We always opt to stay in Long Beach the night before the race, partly for tradition, partly for convenience. There are a plethora of hotel options near the race start, but we booked at least 6 months in advance, and even then the race weekend discounted rates had been sold out. Luckily my awesome husband has plenty of points so we avoided that cost. We got down to Long Beach around 4pm the afternoon before the race- the expo starts on Friday and runs all day Saturday through 6pm. Part of the pre-race information from the organizers, RUN Racing, included emails with our bib numbers so we didn’t have to stand at that table searching endlessly for our bib numbers in order to go to the correct table. We grabbed our bibs, complete with our D-tag timing chips and headed over to T-Shirt pick up. The shirts this year are probably one of the best tech shirts I have ever received. V-neck for the women, crewneck for the men, it actually fits well and is a good material that wicks well. Plus number 1. Next stop was to pick up our swag bag. Reusable, drawstring. Plus number 2. Oh, and this whole process was completely well organized with friendly staff.

Now, of course you can’t get out of there without walking through the entire expo, which in comparison to Maui, was completely geared towards runners and athletes. Upcoming races, charity training programs and of course plenty of Gu to be had at almost every booth. We grabbed some Gu’s and were on our way- we didn’t need anything else so it was time to grab a beer and some food and relax. I allow myself to have at least one glass of wine or a beer, because I find it relaxes me.

Originally, I had started on a training plan to set a new PR, but as it tends to go, I was sick for a few key weeks of training and so I had to put those goals aside. So this was a race where I was going to give it my best and just see what happened. Maybe it would give me the desired result, maybe not, but either way, this is a fun race. Race morning we woke up at the very decent time of 5:45am. This race has a wave start, and our wave was scheduled for 7am, however I knew from prior experience that I needed to be walking to the starting line by 6:30- it takes a while to walk there, even staying across the street. The walk over was definitely not lonely as there were masses of runners in all sorts of gear walking along side of us. We made it with 10 minutes to go and made our way as close as we could to our wave starting group.

The gun went off and we were on our way. It took us 4 minutes to get to the first mat. Not surprising at all given the field size. This is an out and back course with both Marathoners and Half- Marathoners starting at the same place at the same time. We didn’t have time for a quick bathroom break before the race started as the lines were typically long at the starting ling, so we made the decision to run until the first station, which happened to be at mile 2. That is the one downside of being well hydrated I suppose. I have found that as a long distance athlete it takes me a while to get up to full speed, which I think in this case, hurt me in the end. But, moving on we finally got up to a pretty good pace and were holding steady through the majority of the race. The miles flew by and then we were running on the beach path, one of my favorite parts of the race. My husband didn’t like that part of the race because he felt that there were too many people trying to occupy a small area, but really if you are good about picking your line, much like skiing moguls, you can get to where you need to go. Personally at that point in the race, I don’t mind the close proximity of people- it makes it less lonely.

All along the course water stations were well stocked with PowerAde (made correctly this time), water and all along the course were oranges and bananas. Still no pretzels. Not sure when that became passe and luckily I didn’t need it as the weather was cloudy and cool- perfect for running, but still it has been a staple at most races in my short athletic career to this point. Gel was located at the mile 10 station.

Mile 10 and the dreaded Wall. This is where I started having some problems. My left hip cramped up and I immediately cursed the fact that I had missed some key long runs to push through that pain and ready my body for the effort. I kept pushing even though it hurt. Normally at this point in the race I might not have taken a walk break, but I needed it this time. One last Gu with caffeine and I got a short burst, but the last miles of this one were tough. Not because the course was tough, but because I was hurting. Mile 11 or so and the Marathoners split from the Half Marathoners- one guy almost missed his turn off- I had to laugh because there were race officials everywhere yelling out directions and he was so zoned out he wasn’t paying attention at all.

The chute was beckoning and the crowds were getting thicker. Usually, the adrenaline starts to kick in and my heart starts racing. That didn’t happen this time. Just put one foot in front of the other and you will make it- you are almost there. I passed a woman who was collapsed about 3/4 of a mile from the finish- she was in pain and there were people yelling at her to get up and finish- I didn’t look back to see what happened, but I hope she got up. Finally, I was across the line with a leap of joy. We have good days and bad days in racing- clearly this wasn’t a good day. But in the end, I still finished with a time that clearly wasn’t my best, but also wasn’t my worst, so I guess I should be happy about that.

At the finishing line I was greeted with my hardware, but no mylar blanket. I saw them on others, so I knew they existed, but we hadn’t gotten far enough down the line I guess yet. Because of the cloud cover, it was chilly, so when we finally got our blankets, it was a good thing. We stopped to get a quick picture- they had two photographers and the line was moving quickly. It was a good place to get a photo and it kept the athletes moving through the finishers chute. Then we wrapped around and got a bag with a banana, an apple, trail mix and a bar. The next set of tables had recovery- in the form of ice cold chocolate milk. It was pure heaven. Good touch LBC. After that, we made a beeline to the beer tent. Naturally. Sponsored by Michelob Ultra, every racer received a free beer. I do love my post- race beer. Additional giveaways included a box of food from Bubba Gump. We did not partake because we were going to enjoy waffles and fried chicken from Roscoe’s Chicken and Waffles- but that is a totally different review. Also in the expo area were a smattering of merchandise booths, the requisite massage tent and some charity tents, which we passed by because really once you have been through one, you have been through them all unless you are looking for something specific.

Getting back to the hotel was a little bit of a challenge that could be remedied by some signage, but we eventually found our way and got back to our hotel. One of very few issues with this race, so really I will let them off the hook for this one. All in all, this is a well oiled machine and they treat the athletes well. This is a great race, whether you are going for a PR, to qualify for Boston, or just finish a Full or Half Marathon.

Stay tuned for a review of Surf City Half Marathon in February and hopefully a better day at the races for this athlete. Training begins for Desert Tri and subsequently Wildflower Long Course- reviews and training reports will be forthcoming.

IronBrandon’s Podcast: Episode 117

Posted by Brandon on Nov 1, 2010 | 6 comments

Please visit Gearist.com and spread the word!!!

ING New York City Marathon

Rev3 Triathlon Series

Ironman Access Coverage

Black Diamond Sprinter Headlamp

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IronBrandon’s Podcast: Episode 116

Posted by Brandon on Oct 25, 2010 | 20 comments

Race Review and Report: Maui Half Marathon

Posted by Brandon on Oct 25, 2010 | 0 comments

By Erin Cockrill

After a bit of a hiatus, a little training and a wedding, we were off to the sunny shores of Maui for our Honeymoon. Oh yeah, and to run in the Maui Half Marathon while we were there. I know, I know, who does that on their honeymoon? Well, I guess we do. It was at the end of our trip and honestly just the thing to get us moving again.

We headed up the coast from Wailea to Kapalua Friday before the race and we realized that we were going to drive right past the host hotel where packet pick up was. As luck would have it packet pick up and the race expo were just opening up so we hit it correctly. We walked into the expo if you can even call it that, and made a beeline for the packet pickup. Or should I say number pick up. They gave us our race numbers and I asked if our timing chips were in the bag and they replied “We don’t have chip times for this event.” Woa, what? Ok – since I wasn’t really serious about my time, I wasn’t all that concerned, but it did seem odd for a Marathon/Half Marathon race.

After that revelation, we walked back into the expo, expecting to find the usual sporting good suppliers hawking their supplies and wares- we actually needed some pre-race nutrition (a Cliff Bar, Power Bar, something?) and were very disappointed. What we did find were gift vendors selling Hawaiian souvenirs and crap for people to take home with them. When we did find the one booth that actually had sports gear, their selection was abysmal and they actually looked at us like we had horns growing out of our foreheads when we asked if they knew where we could find some FRS. What? never heard of it? We were in utter disbelief. So we left to have a cocktail. Like I said folks, this was not a serious race for us. Race morning and we were up at oh my god it is early o’clock because the race started at 5:30am. I understand completely now, but at the time we were sort of in shock.

We rolled up to the starting area and all of the other Half-ers were jogging around, stretching and getting ready for the start. There was not a huge field size, so it was easy for us to take our place at the very start of the race- personally for me to start on the actual starting line was a novelty indeed. But I digress. The race was started with a fire dancer, which in the pre-dawn hour was cool, but seriously unless you were right there, you couldn’t see him. I should add, that the full Marathon racers were bussed to the airport for a point to point race, versus our out and back course.

Finally, we were off- and within the first mile both Bobby and I were drenched in sweat and the sun hadn’t even started to come out. Now I understand the reasoning behind the 5:30am start. I felt heavy because of the humidity and a week’s worth of good food and pina coladas, but our pace was consistent and we were making good time. The course was unremarkable at best- I think the highlight was running down Front Street in Lahaina. The water stations were consistent and plentiful, and they had cold sponges to cool ourselves with and trust me we took them at every chance we got. While the water stations were plentiful, their gatorade preparation was severely lacking. One station had dumped the concentrate into the cups without diluting it. Yum. At the turn we were looking for some pretzels and instead we found oranges and potato slices. What? Potato slices? Who ever heard of such a thing? But apparently they are a good source of potassium. Not sure what happened to bananas. At mile 10 we asked for a gu or a shot blok or something of that nature, because we stupidly thought that there would be such items on the course. Um, no. But someone happened to have some extra shot bloks so we were saved. Yes, a total rookie mistake on our part for not having our own gu, but I really believe that I read that there was going to be something of that nature along the way, which is why we didn’t bring any. We finished by 7:30am and were greeted at the finish line with water and dried pineapple dipped in chocolate- oh that was probably the best part of the whole race. It was simply divine. Other than that the medals were kind of low budget and the t-shirts, while tech shirts were not spectacular. All in all, it was fun to say we did this on our honeymoon for kicks. Would we ever do it again? Not a chance. But if you are looking for a relatively flat course and an excuse to go to Maui, then sure go ahead and justify it. Just bring your own gu, water, sports drink… you get the picture. For this racer, I will be sticking to running only to the bar for a pina colada when I am in Maui from now on.

Next Up a race report from Long Beach Half Marathon, and a study in contrast.

IronBrandon’s Podcast: Episode 115

Posted by Brandon on Oct 18, 2010 | 5 comments

Please help spread the word about Gearist!

LeMond Revolution Trainer

Honey Stinger Bar Review on Gearist

SleepTracker

Vidazorb

Elliptigo

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IronBrandon’s Podcast: Episode 114

Posted by Brandon on Oct 11, 2010 | 1 comment

ANNOUNCING GEARIST!! (Spread the word!!)

Chicago Marathon

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IronBrandon’s Podcast: Episode 113

Posted by Brandon on Oct 4, 2010 | 1 comment

Smartwool Arm Warmers

Chicago Marathon

Newton Running (Come visit me at the Newton booth at the Chicago Marathon!!)

Runblogger

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IronBrandon’s Podcast: Episode 111

Posted by Brandon on Sep 20, 2010 | 2 comments

Team Winter

Athletes for a Cure

Chi Running

Suunto T6C Review

Garmin Forerunner Series

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Do You Know a Teacher/Administrator/Coach in Staten Island or Queens?

Posted by Brandon on Sep 16, 2010 | 0 comments

Yesterday evening I got the below email from Gabi at Run by Foot Locker:

We are a sponsor of the Foot Locker Five Borough Challenge- basically a race within the race- at the ING NYC Marathon. We choose one runner from each of the five boroughs to run the first 13 miles of the marathon together as a team. This year the theme is teachers/administration/coaches/employees of the Board of Education. I’m reaching out to you to see if you knew anyone that fit the criteria. For more info please visit:

http://www.ingnycmarathon.org/entrantinfo/5_boro.htm

So, do you know someone?

Race for Parkinson’s Disease with the Michael J. Fox Foundation

Posted by Brandon on Sep 16, 2010 | 1 comment

I got the following email from my friend TK last night:

Hello to all my friends in running! I am most likely going to participate in this 10k/5k on September 25th. Proceeds go to the Michael J Fox Foundation to support research to find a cure to Parkinsons Disease. Many of you know this is a cause dear to my heart. I hope some of you will join me. Note the race is a fair distance away — there is transportation provided from Grand Central — near Beacon, NY. It’s $25 for the 10k and $20 for the 5k.

Link to register is below, and if you have questions you can email Jennie directly (tell her I sent you).

I know many of you are training for Fall marathons and/or are competing in the 5th Ave Mile the next day. Nevertheless, I hope you’ll be able to fit in this race too–or at least spread the word among your runner friends, too.

REGISTRATION LINK

So, let’s help TK and Team Fox! On a side note, if you’re looking for a blog with some fantastic writing and honest wordsmithery (yep, I just made that up), then you MUST check out TK’s site HERE

IronBrandon’s Podcast: Episode 110

Posted by Brandon on Sep 13, 2010 | 2 comments

Catlike Whisper Helmet

Newton Distancia Racers

Chicago Marathon

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IronBrandon’s Podcast: Episode 109

Posted by Brandon on Sep 6, 2010 | 1 comment

Ironman Louisville

My Top Ten Tips for Beginner Cyclists

Stuffitts

Please help me get to the Philadelphia Marathon by donating here!!

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2010 Ironman Louisville: Race Report Part 1 – Before the Race

Posted by Brandon on Sep 1, 2010 | 2 comments

My trip to Louisville, Kentucky began at about 6 o’clock AM on August 26, 2010. Since I had so much stuff to bring, including my bike, helmet(s) and all my other race gear, some of which is quite bulky, I had decided to drive down rather than fly. From New York City, where I live, it is about a twelve hour drive. To be completely honest, the drive was rather boring and uneventful.

Upon arriving in Louisville and checking in to my hotel, I immediately headed to a nearby Wal-Mart super center to pick up some groceries. I was trying to keep my meals as on track as possible leading up to the race and, say what you want about Wal-Mart, but they had everything I needed to have the meals and snacks that Coach Jeff prescribed. After eating dinner and taking a bit to digest, I got right into bed and went to sleep.

The next morning, I didn’t have a very strict schedule of anything to do. So, after eating breakfast, showering and such I headed down to check myself in to the race and to visit the expo. Checking in was relatively painless and went by in about 15 or 20 minutes. The check-in process went like so:

Check in with USA Triathlon (USAT)
Get weighed in and have hydration level measured (they want to see between 50 and 65%. I was at 61%)
Check in with the race and fill out insurance forms and waivers
Hand in the aforementioned waivers
Pick up race packet (This included numbers for bike, helmet, etc. bibs and swim cap)
Pick up and scan timing chip
Pick up schwag bag

After doing the check-in thing, it was on to the expo. A quick side-note on that; I think WTC (Ironman‘s parent company) is making a huge mistake by only having themselves as the sole vendor of general multisport “stuff” at these events. There are of course, other companies at the expo selling their products, but not really any multi-sport retailers other than Ironman. For instance, I needed two extra eight ounce Fuel Belt bottles. The Ironman store in the expo only sold Nathan products (that I could find) which do not fit in my Fuel Belt. So, I had to drive across town to what was actually a really great local multisport store, VO2 Multisport to find the bottles I needed. My point is, unless Ironman/WTC can somehow manage to have fewer exclusive deals and carry a wider range of products in their “store”, I think they’re hurting themselves and the athletes by boxing out stores that might be able to provide some of the things they cannot.

In the expo, I made my way through the companies that were there to visit Pam, Ian and the crew from Newton Running (I’m sure you’re completely shocked that I spent time there!). It was really great to hang out with them for a few and to talk about everything from shoes to the challenges of running (and hiking and biking and…) with babies, toddlers and beyond. I had put out the call for a tweet-up lunch thing meeting at the Newton booth at noon, so in the time I had before then, I ran back out to my car to take care of a couple of errands and to scope out the area. On my way out of the Galt House Hotel, where the expo and such was being held, I got recognized by a racer named Alvaro (I’m pretty sure). I’m constantly shocked when this happens, but he was such a nice guy and I truly hope his race was everything he’d set out to accomplish.

I got back to the Newton booth right at noon and waited around until 12:30 for people to show. The tweet-up ended up being just me, but that’s OK, because I like me (most of the time)! I think that a lot of the time, people are a bit shy about crossing the bridge between the virtual and real worlds and don’t want to speak up. So, if you’re reading this and you DID show up, but you just weren’t sure what to do next, SAY SOMETHING TO ME!! Chances are you know what I look like, but I probably don’t know what you look like!

After I had my lunch, I went back to my hotel to rest a bit and to shower and such as I’d be heading to the athlete’s dinner and meeting that evening. The meeting itself was the usual stuff; the directors of each portion of the course, and the race director went over rules and cautions, helping to give us the safest and best race experience.

Afterward, I headed back to my hotel. My plan was to begin to get my gear together and into it’s assigned bag. Below is the video of those details:

After all that, I headed to bed with my alarm clock set to wake me up and get down to the practice swim the next morning.

The practice swim was pretty uneventful. The race was NOT wetsuit legal as the temperature was about 86° F. I took the swim to feel out how I would react to the fact that we would begin the race by swimming upstream and against the current of the Ohio River. I also wanted to feel the downstream current as I was expecting to feel more pull than I actually did. The swim felt good and the water was MUCH better to swim in than the Hudson River!

After the swim, I took my bike to the Ironman wheel rental counter to get my race wheels put on (special thanks to @Indianabackdoc for helping facilitate this). I then had a short, easy bike ride of about 30 minutes in order to get my legs spinning. This was followed by a short, roughly 15 minute run. Both of these felt great and I was really beginning to get excited for the next day.

I went back to my hotel and got my gear together to check in. In Ironman races, you are required to check in your bike and transition bags the day before the race. Generally, you will have access to them on race day, but it pays to be ready ahead of time. I got my stuff all checked in and that pretty much ends the preparation!

After taking a short nap and lounging around my hotel room for the afternoon, I met up with Trevor and Kristine (Twitter friends and teammates on Team PRS Fit). We went to Lynn’s Paradise Cafe and had an awesome dinner with excellent conversation. It was so amazing to have met these two and to get to spend some really amazing time with them (more on this later). They really and truly made my trip without my wife and daughter that much more bearable and I cannot thank them enough for all they did for me.

I got back to my hotel at about 8:30 and set my alarm for 3 AM. I closed my eyes, and surprisingly, sleep came easily.

To be continued…

Ironman Louisville 2010 – 5 days to go!

Posted by Brandon on Aug 25, 2010 | 0 comments

IronBrandon’s Podcast: Episode 107

Posted by Brandon on Aug 23, 2010 | 1 comment

Baker’s Review of the Catlike Whisper Plus

Topeak Multi Tools

ISM Saddles

Team Winter

Athletes for a Cure

Rokit Fuel

Hammer Endurolytes

Sole Dual Layer Performance Socks

Podcast: Play in new window | Download

Ironman Louisville 2010 – 11 days to go!

Posted by Brandon on Aug 19, 2010 | 1 comment

IronBrandon’s Podcast: Episode 106

Posted by Brandon on Aug 16, 2010 | 1 comment

Xterra Wetsuits

De Soto Sports

Swedish Goggles

Specialized Propero

Giro Advantage 2

Pivlock V90 Max Sunglasses

Speedfil

Trek Equinox TTX 9.0

Suunto T6C

Garmin 405

Infinit Nutrition

Easton EC90 90mm Wheels

Newton Gravitas

Newton Terra Momentus

Headsweats

Podcast: Play in new window | Download

Ironman Louisville 2010 – 14 days to go!

Posted by Brandon on Aug 16, 2010 | 1 comment

Ironman Louisville 2010 – 17 days to go!

Posted by Brandon on Aug 13, 2010 | 1 comment

Ironman Louisville 2010 – 18 days to go!

Posted by Brandon on Aug 12, 2010 | 2 comments

Ironman Louisville 2010 – 19 days to go!

Posted by Brandon on Aug 11, 2010 | 1 comment

Ironman Louisville 2010 – 20 days to go!

Posted by Brandon on Aug 10, 2010 | 1 comment

IronBrandon’s Podcast: Episode 105

Posted by Brandon on Aug 9, 2010 | 3 comments

Team Winter

Ironman Louisville 2010

Mission Skincare

Sole (AMAZING SOCKS, and sandals….)

Smith Pivlock V90 Max Sunglasses

Smith Pivlock V90 Max with Prescription lenses

Retul

Podcast: Play in new window | Download

Ironman Louisville 2010 – 25 days to go!

Posted by Brandon on Aug 5, 2010 | 1 comment

IronBrandon’s Podcast: Episode 104

Posted by Brandon on Aug 2, 2010 | 1 comment

Ironman Louisville

Stuffitts Winner @Ironsunflower!!

PRS Fit

Mach Bikes

Retul Bike Fitting

Podcast: Play in new window | Download

How do you mentally recover from a bad workout?

Posted by Brandon on Jul 29, 2010 | 10 comments

I headed out my door this morning at 5:30 AM. At that time, it was 80 degrees Fahrenheit and 85% humidity. My run was to be:

Keep heart rate in zones 1-3 on a rolling course. Allow heart rate to gradually rise to zone 3 as pace builds, but don’t force it up. Duration 1:30:00

As I began, I felt decent if a little tired from waking up at 4:30 AM. I started on my favorite route and by the time I got about 1.25 miles into it I noticed that I was literally pouring sweat. This continued until I got about 27 minutes into my run when I decided to turn back. Up to this point, my sweat rate had been epic and this is considering the fact that I am a heavy sweater to begin with. My heart rate had also been jumping far higher than it should. Basically, my effort was far more than it should have been.

Once I turned around, these things were only compounded by my mental state and the fact that I even found myself walking a couple of hills (not sure if the walking was an effort thing or a screw it thing). Once I got home, it took me ten minutes of standing in a cold shower with my clothes on to get my heart rate under 100 and to get me to a point where I didn’t feel like I was going to overheat. This run officially ranks as #2 on my list of all time worst runs (just behind my first marathon) and is certainly my worst ever workout run (that I can remember, I’ve never walked part of a workout).

This brings me to my question. How do you mentally recover from a bad workout? I’m not worried about the physical part, I don’t have time for that. It the mental thing and the fact that I can’t say, “well, I’ve had worse runs”, because I haven’t had worse runs. So what do you do?

IronBrandon’s Podcast: Episode 103

Posted by Brandon on Jul 26, 2010 | 17 comments

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Ironman Louisville

Speedfil Hydration System