Well week number 3 of my current IM plan is in the books.  As you know, this plan focuses on time training and not mileage, something that was a little alien to me at first glance, but the more I explored it and thought about it, the more sense it made.  While the initial day's work outs were rather short and easy, I followed the author's advice to stick with what he was prescribing and do no more or less, afterall, he is the 10 time IM Champion and author, not me.  With credentials like that, who am I to question him?

This week's workouts started to gain a little in their prescribed times.  As directed, I did exactly what I was told to do and you know what, I expreienced something that I have never felt before in the world of triathlon training, and that was 'Improvement".  My run paces were the quickest I have ever experienced and my swim workouts were more productive.  I pondered these gains in endurance and strength as a simple anomoly.  The cooler air and breeze was the helper for the great runs or the current generated by the others in the adjacent lanes of the pool were the reason I went a little farther than before.  Yes, that was it.  Well that theory was blown to pieces this morning during the 90 minute bike ride followed immediately by the 30 minute run in the 600 degree Florida heat.  I came off the bike, started to run, and noticed that the jelly legs were not as pronounced as usual and then was astonished that the total distance had increased about 2/10 of a mile from the previous week.  Those are undeniable gains.  I am a happy camper.  While these swims, rides, and run are about to increase ten fold (I peaked at the upcoming weeks training plan), I have no doubt this guy knows what he is talking about. 

When I brought this revelation to Stephanie's attention her look was priceless as she said "Who'da thunk it .... you actually listened to something".  According to her I do not listen to anything or anyone ever .... at least not at first.  Sigh.  My inner spark gives me grief too from time to time about listening, maybe its a man thing, I dont know. 

Not sure what revelation lies ahead, but one thing I do know is when it comes to stuff that is outside your tool box, listen to your sparks, angels, demons, etc.  The gut, brain, and heart is seldom wrong!

Things that make you go hmmmmmm ....

Week number one of my IM training plan is officially in the books.  I have to say it has been nice being able to follow the day's plan and once completed, check it off and record the data.  Prior to this new plan going into effect, I'd simply and hap hazzardly decide each morning on which one of the disciplines I was going to work on, usually after looking at the days' weather and work schedule.  This week I smiled often when I recognized what a relief it was to be actually following a professional triathlete's direction, not to mentiion the nutritionist's advice as well, something that hasn't been easy for me in the past.

Stephanie and I had quite a time with Kyle and his behavior this week while he attended a summer day camp at his school.  We were at our wits end to say the least.  While we recognize that he is a 5 year old boy, the aggression and disobedience was simply not like him at all.  My inner spark was obvioulsy on vacation this week since I was about to throw my hands in the air and run off into the sunset.  Nobody said this was going to be easy, but dang!  Fortunately we have been able to pin point the problem and are actually excited about Kyle's first day of Kindergarten 5 that is fast approaching.

To escape the stress that we all went through this week, Stephanie and I took Kyle fishing with his Papa, Miss Renae, and his cousin Logan this weekend, then to enjoy Cocoa Beach on an overnight trip.  While I was able to sneak in an open water swim pratice in the Atlantic Ocean, the real joy was experienced by us watching Kyle run into and out of the crashing waves as fast as he could over and over and over.  As a native Floridian, I have to confess that I really do not care a whole heck of a lot for the beach that is just about in my backyard.  Something about the sand getting stuck to my feet and that terribly bright and blistering ball fo fire in the sky doesn't really do a lot for the choosen people who call Florida home.  But watching Kyle's face light up like a Christmas tree and the glee he expressed on the sand gave me a renewed appreciation for the shoreline.

So whether its a lost love, a passion for a sport, the exhausting feeling of being a parent, or a broken lawn mower (don't ask, its been one of those weeks), its okay to let your inner spark take a little vacay and for you to push the reset button on training, dieting, and life.

Kyle's first fish .... this one almost got away ;-)

Well today was the day.  Not THE day as in IM FL 140.6, but the day my official training plan to get me to the finish line in Panama City, FL began.  Up until now I have been experimenting with a plan of my own, putting parts of other's plans here and there together, and even trying to dabble in the nutirion world all by myself.  I've also learned from my inner spark that sometimes you have to listen to others and seek a better plan.  Well I did just that and here we go.

Last week I put the final touches on the plan that I adopted from author Tom Holland who wrote the book The Twelve Week Triathlete.  Originally I would have never dreamed that you can follow a plan for 12 weeks and have success (you need like 52 - 60 weeks, right?).  While all the books and articles that I poured over the last year said not to pick a plan longer than 15 - 18 weeks due to chance of injury and burnout, I did it anyway.  Low and behold they were right, I was skipping workouts and putting things off more and more, just another example of me not listening or paying attention - thanks Sparky for pointing me in the right direction!  Any way, with an official plan customized to my race day, I hired a nutritionist to get me on the right track in regards to proper calorie intake and better food choices when traveling and eating out.  I have to admit that you see things differently when you are looking at the data on labels a little closer.  I must have said "Will this get me to the finish line" about a hundred times already when looking at menus and snack items.

With an early business trip out of the way this week, I arrived home late this afternoon and began to complete workout number 1.  I was extremely disappointed that there was no fan fare, fire works, or an Earth shattering kaboom when I pressed the go button on my Run Keeper app and set out.  I was pleasantly surprised though to see Kyle standing on the sidewalk ringing a cow bell and cheering me on.  That was better than any sort of celebration I could have asked for.

Now that workout number 1 is officially in the books, I am a little apprehensive that I am officially 12 weeks away from the big day.  But like my inner spark tells me often, "You got this"!

There was supposed to be an Earth shattering kaboom

I was listening to Dave Ransey the other day on the radio.  I am a huge Dave Ramsey fan and like his matter of fact stance on things.  I gain a lot of valuable financial advice from listening to his show and in an odd way, he has had an impact on my triathlon life as well.  You see, while Dave's platform to his show and business is financial advice and living debt free, he approaches it in a manner different than anyone else in the business.  He doesn't have a get rich quick plan or magic pill, but teaches you to change the person in the mirror.  He always starts with teaching his followers about the importance of a plan.  After listening to him for years about financial plans and budgets, it finally hit me that to be successful in Ironman, you have to have a plan .... duh. 

Back in December I sat down with a huge wall calendar and mapped out what I thought was a rather good training plan.  I came up with a starting point of where I was and then started to build on it.  What I did not take into consideration into this plan I created was life.  Opps, left that dynamic out.  I said from the start that this trip to the finish line would not effect Stephanie and Kyle or weekends at all.  Now I'd be remiss if I did not tell you that from the beginning, Stephanie pointed out the many flaws in my plan; time, distances, days, rest, wrok travels, and again life.  I simply brushed off her .... opps.  After watching the rest of the TriShop.com tri team on facebook and in their own blogs, I slowly realized that there were some great plans out there being developed by guys just like me.  I noticed rest days, bricks (technical tri term folks), and a lot of training by time vs my plan of distance only.  Luckily I stumbled across the book "The 12-week Triatlete" by Tom Holland that outlines a 12 week plan centered totally around training by time that increases weekly and runs from day 1 all the way up to the day of IM.  The great thing about this plan versus all the others I have been trying to decipher is that there is no mention anywhere of the stinking metric system.  EUREKA, a plan for an all American guy like me!  Because if you are like me, you have no idea what 2,000 meters equals without having to google it!

So now with a time training plan that gradually increases weekly with built in bricks and rest days, I can incorporate this plan into my daily life and work travels.  No more worrying about how long a 12 mile run will take me in downtown Miami on a business trip, or will I be able to squeeze a 1 mile swim in before a meeting.  Now I simply look at the days direction and know that 1 hour is 1 hour and 2 hours is 2 hours, etc. 

Lastly, I've talked a lot about following your inner spark lately.  I've actually had a lot of comments about this topic.  I was shocked to learn that not only did my buddy Chad listen to his inner spark while he battled brain cancer, but so many of you out there listen to yours as well.  Some people equate it with that little devil and angel on opposite shoulders that we remember from cartoons, while others call is that gut feeling deep down inside.  Either way, nuture it and let it help guide you along whatever path, plan, or play book you follow.  I am glad my inner spark has erupted and is helping to guide me along the journey :-)

Develope a plan and follow it.

It has been a big week for me.  I celebrated National Blueberry Day with a bottle of Sea Dog Blueberry Ale and what would July 11 be like without a trip to 7-11 for a complimentary slurpee on National 7-11 day?  So many holidays in one week I almost forgot about the pursuit I am on ... Almost!

I've talked about the Inner Spark the past couple of weeks.  It's that little drive deep inside that you may or may not be aware of.  It doesnt have to be a raging inferno, although it might be, but simply can be that little bit of umph needed to start a project, maintain an existence, continue to battle along on a journey, or in the case of my buddy Chad, beat brain cancer.  Nobody will argue that Chad's inner spark saved his life.  What has your inner spark done lately?   Is your journey along the road of life, or Ironman someone else's Inner Spark?  Hmmm, I got you thinking now.

This week my Inner Spark convinced me of something that I already knew - and that is that I HATE my current Ironman training plan!  There I said it.  The one blue print that  I put all my stock in stinks.  I was tired of moving things around for the distances and trying to figure out the stinking metric system.  For pete's sake, we are Americans and we don't use that stuff.  So after much research and debate with other Triathletes, I found a plan that is centered entirely around time and not distances since after all, Ironman is one very long day of you against the clock, regardless of the distance at hand.  So in a couple of weeks I get to start a training plan that will take me right up until THE day all based on times.  My inner spark is smiling now - its a nice a comfy place to be.

Listen to your inner spark.  It may be timid as a mouse or fierce as a lion, regardless of its magnitude, its a powerful force to reckon with.  Your's might be driven by a spouse, a child, a whim, or even a best friend.  It might be a combination too, either way, embrace it and let it help you hammer on the journey like I am doing.  Who knows, you might be the reason someone very close to you wants to climb Mt. Everest or do something very crazy like become a long distance runner or triathlete.  ;-)

Happy National Blueberry and Slurpee Day everyone!

Let your inner spark shift your gears from time to time.  It's okay.

Race 2 of the 2013 season is in the books! Completed the Patriot Tri in Ft Pierce, FL  that honors fallen law enforcement and fire rescue personnel while raising awareness and funds for the surviving kids of 911 victims.
 

The distance was as unique as this series is for law enforcement and first responders.  The .911 swim, 49.11 bike, and 9.11 run obviously all centered around the theme of the 9/11 disaster in New York.  To me this was a little more than an Olympic distance tri and a hair less than a half iron man.

The swim start began right on time at 7am in the Indian River Lagoon in Ft Pierce, FL.  As usual, the anxiety and panic that all swim starts cause me set in.  After the googles got kicked off and I spent a moment readjusting them, I began my typical fashion of talking myself out of why I do this madness and decided that this would be the last triathlon I ever do.  During the conversation with myself, I looked up and realized that the swim portion was over and I exited the water.  Maybe I'll keep the habit a little longer.  I planned for 25-30 minutes and finished in 19 minutes.

The bike portion was flat, hot, and rainy.  The out and back two loop course was quiet with great scenery.  The rain pelted us like rocks and then the sun boiled us in the Florida steam that rose from the hot pavement.  It was nice to hear the waves of the Atlantic Ocean crashing on the dunes to the east, but sadly there was no real breeze to speak of since the mature foilage of this part of Florida blocked the wind.  I allowed myself 2:40 minutes on the bike and came in at 2:38 minutes.

The run was flat and wickedly hot, I think it was 91.1 degrees.  All the rain and the clouds from earlier were gone now and it was bright sunshine and steam.  This uneventful out and back course was a little boring to say the least.  Triathlons like this that have a very small field of athletes can be kind of lonely, so there wasn't anyone to run or chat with.  I planned for 1:45 minutes and completed the run in 1:36. 

Overall time was 4:36 which beat my personal goal of 4:45 for the day's event.  That little inner spark knew right where I needed to be pushed!

As you know from last week, I had a case of the "don't want to's" and put myself on an unplanned tapper.  I sort of had to ride out the week that way, as my OCD won't let me start anything new in the middle of the week - that is what Monday's are for!

So this Monday came and I was hot on the run path and actually enjoying it again.  I had parked at my son's school and taken off from there through neighborhoods and sidewalks, taking in some new sights, and thinking forward toward IronMan FL 140.6, after all, all the training ventures focuses on that event.

While running, I began to concentrate on the disciplines of triathlon.  It stays heavy on my mind that I need to get more miles in the pool and more time in the saddle to be ready for the big show.  Running is my strong suit and its always my "go to" workout when I get lazy and don't want to go through all that is necessary to head to the pool or bike trail.  While pondering on the future and my workout needs, I began to get a little down and and even thought about seeking out some more IronMan inspiration to help motivate me a little more ..... and like a call from the heavens, my inspiration drove up.

While entering my 8th mile of that workout, I glanced over to my right to see a police car pull up along side of me and the window come down.  As you all know, I have spent my entire adult life in law enforcement, so having a patrol car in my sights is second nature.  Low and behold the driver was Lakeland Police Sergeant Chad Mumbauer.  Chad and I have known each other for years back when I worked the streets in the area.  He had seen me out running and wanted to say hello and give me a thumbs up before driving off.

What's interesting to note is that out of the thousands of cops I know across the state, none of them would have been more inspirational to me than Chad at that moment.  You see, Chad is a hero to me.  Not for the years of working the streets in some of the most dangerous details you can imagine, or his years of SWAT events and call outs rescuing victims from the clutches of dangerous criminals, but for the journey Chad was forced on a couple of years ago where the measure of this man was defined.

Chad was diagnosed with brain cancer a couple of years ago.  When faced with the most horrible news and prognosis you can imagine, Chad dug in deep to learn all about cancer, how to beat it, and how to find his inner spark - that little fire inside that you find and foster to beat all odds, overcome the worse, and cross the finish line.  Chad did something far more tougher than an Ironman, with a smile on his face, coupled with the best mind set anyone could ever have, he beat cancer.  In my book - Chad rocks.

Thanks for pulling up and giving me a smile and wave the other day.  You helped my inner spark buddy.

As a triathlete, I am embarrassed and ashamed of the week I just had.  Us tri folks recognize that the word tapper means to rest and wind down in preperation for the big race.  Well this week I tappered and sadly there isn't a race on the horizon to do it for.  Heck, I didn't even tapper correctly to call it that.

My week started early with a business trip.  As always, I plan to run where I can or catch a spin here or there to supplement the missing time in the saddle back home.  Swims typically are at the end of the week, so the planned runs/rides would be fine.  Then I caught a very out of the norm case of the lazys.  I substituted the alloted down time that I wanted to run for naps in the hotel and I really let my nutrition go out the window.  Sodas replaced water and good for you snacks gave way to cookies.  The running gear collected dust and now here at the end of the week and the planned swim practice went by the way of the DOO DOO bird.  About as "tri" as I got this week was putting on a pair of Pearl Izumi run shoes and attempting to run.

I dreaded writing this entry, but count on the accountability I desire from my team mates.  After looking at other's blogs and race reports, I can say that the doom and gloom I feel is incredible.  The only thing I can do is get back on track Monday morning with the planned long ride and hammer on.

The real tapper is about 16 weeks away, I'll do it right next time.

I don't deserve this behavior ....... yet!

I knew this day was coming, but it was always way out there in the distance.  Since my dad passed away last August, this year has been full of "firsts" for us that all center around dad being gone.  Father's Day is no exception.

Dad's remains were entered in a Columnbarium at a cemetary near our house.  Since dad loved baseball (played minor league ball back in the 1960's) my plans were to take Kyle to the cemetary so that we could throw the baseball around a bit on Father's Day.  I knew that Dad would be thrilled to see his son and grandson enjoying his favorite sport.  Kyle and I had actually done this before earlier this Spring, and I told Kyle that we'd come back and play ball with pa pa again.  This past Monday on the way home from Kyle's dentist appointment, out of the blue he said "Dad do we have a baseball with us" and I replied "Yes we do, it's in the trunk rolling around".  With eyebrows raised high as only Kyle can manage to do when he is plotting something he replies "Can we go visit pa pa and play ball now".  I glanced at the thermometer on a bank we were passing and it read 98 degrees and I began shaking my head,  as I was opening my mouth to tell him we were going to do this very thing on Father's Day, I looked in the rearview mirror at the expression on his face that was excited for my response and I said "You bet we can" and made a rather abrupt turn into the cemetary before it was too late.  Kyle had a good time and so did I. 

Happy Father's Day Dad.

PS - We are taking Kyle to a Tiger's Baseball game next weekend.  He still talk about the baseball games he went to with you.

Kyle winding up for the pitch!

We talked a lot about growing this week in our household.  It started last weekend when I wasn't able to cut the grass due to a myriad of other things that were going on.  Stephanie noticed I did not get out there to mow the lawn and made the comment "If it rains this week you will be paying dearly for skipping this week when the grass grows higher than the house".  Rain?  What is she talking about??

Mid week we got a surprise visit from Tropical Storm Andrea that came across Tampa Bay dumping over 5" of rain on our lawn.  Looks like Stephanie was right again .... The grass has grown!

This week we also got a crazy idea to rearrange Kyle's bed in his room while cleaning out the 2,500+ hot wheels cars that were nestled under his bed and throughout his mattress and comforter.  This move seemed like a good idea to me at first, but this slight change has created some stress on my little guy being positioned differntly than he is used too.  We have had to have a lot of talks about growing up and being a big boy this week.  Its not easy being 5 1/2!

Then finally today came without much fanfare until a few minutes ago.  Today marks Kyle's last day in K4.  We took donuts and coffee to the school for the office staff and teachers to enjoy as a little token of our appreciation.  This day really wasn't on my radar too much since he will be attending his school's summer program and then entering K5 in the same building in August.  But as I walked out from dropping him off, it dawned on me that he just completed his first year in school and honestly, it was a quick blurr!  Earlier this week, he even asked us (out of the blue too) "Will you guys come to college with me"?  I teared up.

Congratulations Kyle on growing up (slow down please) and THANK YOU to Miss Sabrina & Miss Lisa for having such a great impact on Kyle's life!

On a training note; I was able to get in some much needed miles this week in between the 2 days of monsoons.  I also was able to represent TheTriShop.com's Triathlon Team at National Running Day this past Wednesday - good times!  Hopefully I'll grow as a Triathlete as quick as Kyle and the grass are growing around here :-)

Tropical Storm Andrea bringing some much needed rain to FL!

Miss Sabrina, Kyle, and Miss Lisa celebrating National Donut Day!