Tag Archives: fitness

Triathlon Training, Mentoring, and More Running News

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It’s been a while since I last posted, and there has been a lot going on as of late. This past Saturday, I raced in the annual Red Flannel Run, which benefits the YMCA. It was cold and the wind was brutal, but I managed to finish third in my age group. I was pretty happy with that! The winds were gusting up to 35 mph, so it was not an easy run by any stretch of the imagination.

I have also joined a group that helps you train for a sprint triathlon in 12 weeks. We meet every Wednesday, and usually do a bike/swim brick. Tonight we did all three! I find that having coaches there, watching your performance and giving you suggestions and tips is worth every penny, especially in the swimming portion. That was the reason I signed up in the first place, and it has been invaluable! Not only that, but we get to work out with a great group of people, and have made some nice friends along the way. I am hoping Vicky will be nice and help me with my swim technique, or at least distract the coach while I swim!

I decided yesterday to run indoors on the track at lunch. My knees were sore, and I didn’t bring the right gear to run outside, so to the YMCA I went. I don’t know what got into me, but I ran the first mile in 6:47:99!! I broke the 7 minute mile for the first time! I couldn’t believe it! The second mile was back to reality at 8:48:00, and the third was 8:30:00, but I was still in shock over that first mile.

I was asked by Andy Roat, the owner of Fleet Feet Sports in Des Moines, if I would be a mentor in a upcoming program called No Boundaries, which helps people prepare for their first 5k run. I was honored to be asked, and I am looking forward to helping others learn the joy of running! It seems as if the circle is now complete; once others helped me along my way (and still do, I have a lot to learn), and now I get to help others. I am hoping to mentor the marathon group again this year, but I am waiting to hear more about this years program on the marathon training. If you are in the Des Moines area, stop by Fleet Feet in the East Village. They are the nicest and most helpful people on the planet. They love running, the community, and helping people in general.

I also heard that I will have the chance to meet someone that I have admired, from our connection in the “From Fat to Finish Line” FaceBook page, and also her blog “Confessions of a [Former] Fat Girl”. Celeste E. and her husband will be in Des Moines for a few days as she becomes a certified running instructor. How cool is that? I believe she is also becoming certified to do group instruction, such as spin, Zumba, etc. I really admire her determination and how she just loves to run! They are planning to run the Drake Relays 10k run that Sunday, and wouldn’t you know it, I will be there running a half marathon! I can’t wait to meet them both, and to hear Celeste’s lifestyle change firsthand. It is stories such as hers that makes me continue to push harder, to try and do more. I know that I have a long way to go, but I see progress at every turn.

So, it has been a great few weeks! I also have a Live Healthy America Challenge going on at work, where to try to work out 2 hours a week for ten weeks. The goal is to have 20+ hours of exercise total at the end of ten weeks. Right now, into week four, I am averaging 16-17 hours a week! That’s quite a change for me, as I used to do nothing. But, when you decide to make a lifestyle change and commit to it, things change for the better.

Live healthy, be happy!

Travis

A Nervous Training Night

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Yesterday evening, I attended my first group training session for people who want to do a sprint triathlon. Now, I have done three sprints in the past, but it was my hope that the swim training by a professional coach would help me as I move toward open water triathlons and hopefully Olympic distance tris.

We met up at the YMCA, and after introductions, it appeared that most of the group had been there before. They all new one another, was asking about events and what each other was up to. That set my nerves tingling … nothing like being the outsiders in the group. We changed and headed to the spin room for the first portion of our first brick workout: an hour long spin class.

We got on the bikes and started to warm up. Suddenly the coaches left the room, only to come back with yoga mats. We needed to stretch first! So after about 8 different core stretches, it was time to pedal. It was a sweat fest, and also an enjoyable workout.

While spinning, we got to meet a few members. That made us feel like we were a welcome part of the team. We chatted during recovery portions of the class, and we grew quiet as the workouts intensified. The coaches also let us know that they were here to help us, and that they would do everything they could to help us succeed.

That comment came true on the next portion of the brick workout: the swim. We had to swim after the cycling due to a swim class going on, so now after a hard workout on the bike, we were going to try and swim. Even though I’ve read several books on swimming, I don’t know what I am actually doing. It was calming to hear my coach tell me that I looked comfortable in the water. He then explained what I should change, and why it should be changed. He is a believer in minimizing energy output while maximizing distance. So we worked on stroke angle, hand insertion, along with drills such as the fingertip drag to help with form. I also noticed him walking back and forth along the pool watching us and evaluating our form. While this would usually make me nervous, this time it did not. It was reassuring that someone was taking my best interests to heart and wanted to see me reach my goals.

We were given a sheet with the first four weeks of workouts, for both the beginner and intermediate level. I am at one level on running and biking, but a complete newbie when it comes to swimming. I figure we can discuss it next week, but for this week I will mix the two.

This morning I had the chance for my first workout with the training plan. After a 400 total yard warmup, I did 600 yards of drills, followed by a 200 yard total cool down. I thought 1200 yards wasn’t too bad. I then changed and hit the track for a 6.5 mile run.

I have this feeling that as these weekly classes progress, I am going to enjoy it more and more. Just having something to work on today was worth it. I’ll post more as the training continues. As I type this, my body is a little stiff and sore, but it feels good!

Live healthy, be happy!

Travis

Nerves, Asthma, and the IceBreaker Triathlon

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Sunday was the IceBreaker Triathlon at the Walnut Creek YMCA, and I thought I was ready. This was a sprint triathlon where you swim 400 yards in a indoor pool, take a non-transition (not counted) break to go to the spin room, ride 10 miles at a preset gear, take a non-transitioned break to the treadmills, and then run 2 miles. I trained, I was ready … or so I thought.

Having borderline asthma, my doctor advised me some time ago to pre-treat with an inhaler before starting any exercise. He knows how hard I train, and feels that it is better to prepare by pre-treating. So as I was changing in order to meet my 7:50 a.m. pool start, I took two puffs off my inhaler. I was good to go. I swam 400 yards easily just two days before, so I knew I could do it.

What I didn’t plan on was nerves. As we entered the pool to warm up, I saw that I was in the lane closest to the bleachers. Not my favorite spot to be. I felt like everyone was watching me. I started chatting with my lane partner … he had completed an IRONMAN! Yikes! I told myself to just swim my pace and take it easy, as there are other events (bike and run) to conserve energy for. No sense trying to race someone who can swim miles.

The horn sounded and we took off. The first 100 yards went well, and I was trying to keep an even pace. But every time I would breathe, I could see the crowd, and the water was churning more than when I trained. I started to feel tense and a little nervous, and suddenly my chest was tightening. All I could think of was that I had used my inhaler, that this shouldn’t be happening! But it was, and I had just passed the 125 yard mark.

I got to the edge marking 150 yards and stood up. My counter asked if I was ok, and I told her I was having a little trouble breathing and needed to catch my breath. She said “you can walk in the shallow end, just keep moving, you’re ok”. So I walked a few feet and started swimming again. I was devasted and embarrassed. I trained for this, why was this happening?

After a couple of laps I had to walk a little again. My counter, bless her heart, was so encouraging and congratulated me when I finished, saying “You did great! 8:36!” I was shocked. Even though I had to catch my breath, I beat my time on Friday (when the swim was easy) by almost 30 seconds!

I got out of the pool and changed quickly in my tri-suit and bike shoes, and carried a bag with my running shoes in them so I wouldn’t have to go back to the locker room again. I know that there was no transition time, but it doesn’t hurt to train. Then I headed upstairs to the spin room.

As I got set up on a spin bike, one of the volunteers explained to me that once I got the spin bike to gear 12, they would start the count. I was to notify them when I got close to 10 miles. But I had a slight problem; I remembered my dear friend and mentor Stephanie doing this very same triathlon the year before, and I know she was in 10th gear … so that’s what I had trained on for long distances when on a spin bike. What I didn’t know was that there were different settings for men and women. Now, two gears may not sound like a lot, but it felt like going up a 10-mile slope. I got it done, but not nearly as fast as I would have liked, coming in at 25:54.

I left the spin room and headed for the treadmills. I quickly changed shoes and checked in. I got on and started running. I usually avoid treadmills, even though I own one. I prefer to run outside, as my previous posts have hinted at. but after shredding my legs on a 10-mile upward slope bike ride, I finished the run at 18:05. The total for the triathlon was 52:35.

My dear friend, running partner, and now training partner Kara finished her first triathlon in under 48 minutes. She was amazing. My wife Julie finished her first triathlon as well, bad back and all, in 54 minutes. These two ladies are amazing, and truly an inspiration to me.

I learned a few things to work on before our next triathlon in May: (1) Work on becoming a stronger swimmer. (2) Learn to control my nerves and not worry about what others think. (3) Train harder on the bike on harder gears, so the next time this gear will be easy. (4) Learn to relax and enjoy the moment. We did have a great time, and it took an amazing amount of work just to be able to get here and attempt an event such as this. While this was my third sprint, it was wonderful to see my wife and one of my dearest friends become triathletes. Now, on to training for the next one.

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Kara and I posing after completing the IceBreaker Triathlon.

It’s going to be a great year!

Live healthy, be happy!

Travis

Adding Life to Your Years

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Each year my employer proposes that we try to take care of our health by conducting a 10-week “Live Healthy America” challenge. The goal is to exercise two hours a week for ten weeks. If you succeed, the company grants you benefit dollars to your health savings account. It’s an easy way to add money to your health savings, and I find the challenge easy to complete.

One day at work we were discussing the challenge and working out in general, when one co-worker replied “Why do you work out so much? You’re going to die anyway!” Before I could answer, someone started in on them about the health benefits and how weight loss and exercise has proven to extend one’s life.

I left the conversation, but the question stuck with me … why? I could fall victim of a tragedy, or get hit by a bus (in Des Moines, the latter is quite possible). So why do I do all of this, when it may not add years to my life at all? After all, no one is assured anything.

This Saturday, I went on an early morning run. It was 43 degrees in Des Moines, a rare treat in a usually harsh winter. We crossed a bridge and saw the ducks happily swimming where the ice once was, we saw the beautiful downtown sculpture garden as the sun was starting to peek over the buildings, we ran by Principal Ballpark where echoes of the crack of a baseball bat still loomed, and finally around the State Capitol, with its golden dome shining in the sun and changing the snow it reflected upon from white to gold.

After the run and breakfast, we decided to go on a bicycle ride. We smiled thinking about how rare a treat this would be. We got going and suddenly the wind picked up. It was blowing us around, and we had to fight to stay straight. We stopped on a bridge for a break, and watched a giant sheet of ice slowly float down the river as if it was off in search of colder climates. At that moment we saw a bald eagle soaring over the river, probably using the opportunity to catch some fresh fish. We took off again, but the wind was brutal and we had to return home after only a ten mile ride. But we were smiling because we rode ten miles outdoors in January.

I also got my answer to “why?’, and I hope in the above description that you did too. While this journey and lifestyle change started out with the idea to lose weight, become healthy and live longer, it has morphed into something much bigger. I have lost weight, I am healthier, I feel better, and who knows if I’ll live longer. But what this journey has transformed into is different than when it began. No longer am I concerned about adding years to my life, I am focused on adding life to my years. Yesterday was a perfect example of that, as all the things I saw, the fun we had, the memories that were made, all came because we were exercising and taking care of ourselves.

Here’s to a lifetime of memories just like yesterday.

Live healthy, be happy!

Travis

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Ready for a January bike ride. Just need gloves, a jacket, and a helmet.

A Funny Thing Happened on the Way to the Pool

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A funny thing happened on the way … We’ve all heard that line before, stating something unusual just after the beginning of that sentence. Well for me, that is what happened to me today as I headed to the pool to swim laps and do some spinning.

I have been really worried about triathlon training, because … well my swimming sucks. Blame it on asthma, or some unknown fear, but I have been struggling as of late in the water, and I can feel the tension mounting. My running and biking skills are fine (everything can be improved upon), but it’s the swimming that gets me. It’s my weakest link, my achilles heel if you will and I have been pushing so hard to get better without success. My friends keep saying it will come with time, but I feel caught in a rut, and I’m frustrated.

Until today. On the way to the gym, I said a little prayer asking for a peaceful swim. Not an amazing swim or one where records are shattered, but just a nice peaceful swim. Boy did I get that prayer answered! I started off by swimming 150 yards freestyle, and it felt pretty easy. I then then swam an easy 150 yards with a float between my legs. I was already at 300 yards! I usually max out at 400 yards! I then did 100 yards with fins on, and then freestyle for another 100. I then rotated from freestyle, float, and fins for another 500 yards, and totaled out at 1000 yards! I then got a kick board and kicked another 4×50 yards for an additional 200 yards.

The amazing thing in this whole process is that I was never nervous, never panicked, and just kept going. It felt great to enjoy the swim and to get some decent (for me) yardage in without the worry or fear. I can’t say it will always be like today, but I sure hope so!

I’ll keep you posted on how it goes.

Live healthy, be happy!

Travis

New Year, New Runs.

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Happy New Years to one and all. We started off the new year by running in a new event for me. The Capital Striders Running Club hosted a Mitten Run supporting the Boys and Girls Club in Des Moines, Iowa. We brought several pairs of new gloves, mittens, and hats for the Boys and Girls Club to distribute to needy children in the area. After running your choice of a 3-4-5 or 6 mile routes, the Striders had a potluck planned and even had chili and vegetarian chili for the runners. The Capital Striders, which is a great running group on its own, is also known for their charity events and fun runs. This would be no exception.

We arrived at Lions Park, dropped off our donations, and picked up a map of the 4 mile route. It was a chilly morning, around 20 degrees at the start with a breeze, so it was good that we bundled up in layers. Our group leader assured us that he would get us lost, and actually kept his word as I think he misread the map! But with the help of another runner, we got it figured out and had a nice run.

We got back to the park shelter, chatted and stretched, and decided to go for breakfast instead of having chili. I think it was a great event, and I look forward to more events held by the Capital Striders.

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Saturday will mark the 5th week for the Winter Warriors Run at Fleet Feet Sports in the East Village. It’s amazing that we are half-way through the nine coldest weeks of winter, and we are still running outside. Special thanks to Andy Roat and his team for hosting such great events and bringing runners together.

One last note: I ran on New Years Eve on my lunch break, and the temperature was 12 degrees with a wind chill of -2 degrees. But with layering my clothes, I felt really good. It’s amazing what you can do when you prepare and try.

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Live healthy, be happy!

Travis

Winter Warriors, Ugly Sweaters, and Closing in on 1000

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It’s been a busy few weeks, with holiday events, and end of year at work. The time flies, and sometimes with all the holiday goodies popping up everywhere, good nutritional choices fly out the window as well. But so far I’ve managed to maintain my weight and still enjoy sampling some of the goodies that are around me. I used to love sweets, and I still do, but now when I overindulge I feel bloated and sluggish. So I try to be careful.

I have joined a “Winter Warriors” program hosted by Fleet Feet Sports. It’s a 9 week program where we meet to run outside every Saturday no matter the temperature. You get points for coming each week and, bonus points depending on the temperature. At the end of nine weeks, the points convert into entries for prizes, including a complete Mizuno winter outfit!

I also entered my first “Ugly Sweater Run”. It was a 5k event, and I never realized the horrible sweaters that are out there. There is even a “Ugly Sweater” kit at Target for $5.00! I tried the kit, but by the time I crossed the finish line, most of the items had fallen off! I guess it wasn’t designed for runners.

I am oh so close to my 1000 miles for the year goal. As of today, I have 20 miles to go. I’m going to try and run outside today, and with the wind and 30 degree temps, it should be a challenge. That’s ok, I like challenges.

In case I don’t get to post before the holidays, Merry Christmas, happiest of holidays, and a joyful new year to one and all.

Live healthy, be happy!

Travis

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Unexpected Goals

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Every year, I set a list of goals that I want to accomplish. As my fitness journey has increased, so have the goals increased. For example, one year I set a goal of running a half marathon. Not only did I achieve that goal, but ended up completing my first full marathon as well. Sometimes it’s the unexpected goals that are the most rewarding.

I am closing in on one of those unexpected goals. At the first of the year, I set a goal of running 750 miles this year. The prior year I had run a little over 500 miles, so I figured that increasing it by 250 miles would be a nice accomplishment. I have been keeping track with my Garmin and another app, but they both only showed individual runs and not the total for the year.

A friend challenged me to run 100 miles in the month of November. I accepted that challenge, and was using my old method to keep track, mainly paper and pen. My friend suggested that I use the Garmin Connect website and set a goal. Then the website, along with my app on my phone and my Garmin watch, would keep track for me. It was about time for me to learn how to utilize more of what my watch had to offer, and how to use the website better, so I sat down at the computer to learn how to set a goal.

To my surprise, it was quite easy to set the 100 mile goal. I named it, answered a couple of questions, and set the start and stop dates. Then I figured out approximately how many miles a day I would have to run in order to make the goal.

Then I got the idea to set my 750 miles in a year goal. When I did, what I saw was shocking. I was already over 100% of my goal! I started to wonder if it was possible to reach 1000 miles in a year. I have heard of people who have achieved that goal, and always admired their dedication. So I set a new goal: 1000 miles in one year!

As I type this, I am 71 miles away from my goal. I have 32 days to complete the 71 miles, and achieve a goal that not only was unexpected, but was only dreamed about. If I can run 2.3 miles a day on average, I will make the goal. I am just amazed by what my body is able to endure, how my determination has increased, and how I enjoy working out and exercising. It was only a few short years ago that I could barely run a 5k. Now I have completed two marathons, several half marathons, numerous 5k and 10k races, two sprint triathlons, and many long bicycle rides.

Tomorrow I meet up with my dear friend and training partner Kara, and we will swim and spin as we prepare for a new goal: an olympic distance triathlon. As we train and prepare for our main goal, I have to wonder if there will be any “unexpected goals” that will surprise me yet again.

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Live healthy, be happy!

Travis

“Winter Is Coming”

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“Winter is coming” is a common phrase used among fans of the “Game of Thrones” series. In Iowa, the appropriate statement should be “Winter is here”. The polar vortex has brought with it the cold temperatures and snow that is all too common in the midwest. For runners, it is the time to put away the running shorts and t-shirts and either prepare for a season of treadmill running, or to switch into winter mode.

If you are like me, you like to get outside. As long as the temperature isn’t dangerously cold or there is ice all over, I like to run outside. But in order to do that, you have to dress appropriately to avoid frostbite or at worst hypothermia. So in this blog, I’m detailing what I wear on cold weather runs. Every person is different, and you should adjust accordingly. The rule of thumb is to dress 10 degrees warmer than it actually is, as you will be creating heat with your running.

I dress in layers, especially in the chest area. On the last run I did outside, the temperature was 21 degrees F, with a wind chill of 9 degrees. I felt cool but fine during the 5 mile run. I wore a long sleeved dri-fit shirt and a hooded sweatshirt for the top, a pair of CWX compression tights for the legs, a pair of toe socks that are generally thicker than my normal socks, a pair of mittens that have a liner glove in them, a hood or balaclava, and sunglasses. I was quite warm once I started out, and stayed that way throughout.

As it gets colder, or if the wind gusts increase, I will pull sweat pants over the tights to block the wind from my legs. I will also put on an undershirt, as another layer against the cold. I think my glove/mitten set is fine for now, as well as my hood. If it’s icy, I will put on running cleats that you can find in most running stores. They pull on and off pretty easily, and give you some level of traction.

When the temperature is a mixed bag, where it may be cold to start but warm up later, you will want to dress in some layers that are easily removed. During the last marathon, the temperature was 41 degrees F at the start, but was in the low 60’s when I finished. I had on gloves and a running zip up sweat shirt that could be easily removed. Since the marathon collects, cleans, and donates the clothes that runners “throw away”, I didn’t feel bad about tossing them to the side of the road when I warmed up.

One day on a training run, I didn’t pay attention that the temperatures were going to quickly increase, so off I went all bundled up. After 5 miles the temps rose, and I really started to sweat. With no way to discard of my clothes, I had to gut it out in the personal sauna I made. Lesson learned: pay attention to the weather reports.

Be cautious when running in snow as objects, such as broken concrete, can be well hidden. Also ice can be hidden under the snow and lead to a slip. Know the areas you are running in, and let someone know how long you’ll be gone and your route, just in case you have a problem.

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This chart was posted by “Sparkpeople, and it gives a nice example on how to dress for the colder weather. You can run almost outdoors almost all season long, as long as you have the proper gear, are careful, and pay attention to the temperature and weather reports.

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Live healthy, be happy.

Travis

Hot Chocolate 5k

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The Hot Chocolate 5k was Sunday, and while it would have been a normal race with the exception for the chilly temperatures and the wind, there was something remarkable about this particular event. It was the first 5k race for my wife Julie! She has been training, and while running is somewhat hard on her due to back pain, she has pushed on and been running three miles with me in our neighborhood.

A couple of weeks before the 5k, my friend Stephanie texted me and asked if I wanted to do the event with her. I jumped at the chance, as Stephanie and I have logged in many miles together and I consider her a mentor as well as a dear friend. I failed to mention to Stephanie that my wife was running, and after our conversation I asked Julie if she wanted to run with us. I was excited when she said “yes”. We decided to surprise Stephanie and kept Julie’s running a well guarded secret until we were to meet up with Stephanie on race day.

We agreed on a meeting spot before the race, and when we arrived I asked Julie to hang back a little in hopes that Stephanie would not see her right away. That didn’t work, as Stephanie spotted her right away. Then she noticed Julie was wearing a bib number! The surprise on Stephanie’s face was priceless. She hugged us both and after chatting for a bit with Stephanie’s husband Paul, and our friend Justin who was running the 5 mile event, we lined up and got ready to run.

The race went well, and Julie stayed consistent throughout the run, finishing with a time of 38:50! She stopped only to sneeze because of the cold, and to grab a water, and pressed on. To say I am proud of her is an understatement. It took a lot of courage to train with a bad back, yet she did and she succeeded! I hope that she joins me in other runs in the future.
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Julie and I crossing the finish line together at her first 5k.

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Stephanie, Julie, and I at the Hot Chocolate 5k.

Thank you Paul for making us all breakfast after the run! What a great Sunday!

Live healthy, be happy!

Travis