VIDEO: Early Season Hill Repeats at Challenger Park

On Saturday I had one of my last solo workouts before joining back up with The Triathlon Squad in Poway. I did some short hill repeats at Challenger Park in Simi Valley. I grew up running there as a kid and continued to practice and race there in high school. Some of the trails at Challenger are still some of my favorites to run to this day.

My dad made a video of the workout and posted in on Youtube. If you have a few minutes, check it out. (at 5:30 into the video I explain the workout and say a few things about running at Challenger Park)

Thanks, Padre!

Sunday Funday (a day in the life)

8:23 am??Yesterday started with a swim in the Pacific. My first race is Escape from Alcatraz, exactly one week away, and the water will be cold. This was just a little preview of what’s to come in San Francisco.

Eric Lagerstrom, me, and Joe Maloy
Eric Lagerstrom, me, and Joe Maloy

10:43 am??We met Coach Paulo at Lake Miramar for a run workout. Upon arrival, we were told 30 minutes warm up, 10 km tempo, and 10 minutes cool down. We ended up with a sub 33:00 10k.

Lake Miramar 10k tempo

2:36 pm Lunch and lots of snacks ate up the couple of hours we had before heading out on a 2 hour cruise around Poway. Nothing crazy, just getting the work done.

Feb 24th ride

5:21 pm Snack, change, and out the door to Rancho Penasquitos. 40 minute cruise run for me and Joe. Eric joined on his mountain bike for some active-recovering and GoPRO action. We often see the sunset from the trails (last night’s was the fifth day in a row), so it seems fitting that we now have a video documenting it.

I don’t often blog about my training days, because they are all pretty much the same thing. We swim; we bike; we run. Everyday is hard work, and each session is an opportunity to improve. Coach Paulo stresses being completely engaged in every interval, session, and the entire process. We all have big dreams in this sport, and it is with these dreams in mind that we face each challenge.

The Triathlon Squad is launching a fundraising drive this week. If you support the work we do everyday, and our commitments to fulfilling life long dreams, you should consider making a donation. Every little bit helps (e.g. $10 covers the costs for one swim lane for one hour). Please go to The Triathlon Squad’s website for further details.

2012 by the Numbers

If you know me personally, you know I like data. I have always been a??diligent??workout-logger (not to be confused with a workout-slogger). I earned the nickname “Point 1” my freshman year at NAU for telling coach my long run of the summer had been 13??point 1??miles. My teammates would later go on to call me “Gadget,” as I was an early adopter of running with Garmins.??I like looking at numbers, making graphs, and seeing how it all adds up to the big picture. With that in mind, I thought I’d throw out a lot of numbers from this past year, from training to racing to…

  • 1 — Professional podium.
  • 6??– Countries stamped into my passport.
  • 7??— Days completely off (generally due to travel).
  • 12??– I raced 12 times in 2012, 10 of which were multisport races, 1 bike race and 1 road race. (compare that with 14 in 2011, 5 of which were multisport and 9 were on the track)
  • 22Strava KOM’s. Note: I’m only counting ones that I earned, and still hold, in 2012. Also, run “CR’s” don’t count. They’re too easy.
  • 493??– Twitter followers at the end of the year.
  • 879??– Total entries in my training log for 2012. (a couple workouts got split into two or three entries, so I would estimate there were 850 unique workouts in there, making an average of 2.32 workouts a day)
  • 915??– total hours logged (2.5 hours/day). On my way to 10,000 hours!
  • 1,896??–??miles run. Well below my 3,655 mile total from a couple years ago.
  • 2,550??– Dollars won.??*before taxes 😉
  • 4,961 — I rode my bike 4,961 miles this year. (276 hours)
  • 6,319??— TrainingPeaks estimate of the most calories burned in one day (this is likely way off… I’m not aware of how TrainingPeaks calculates calories burned). This was on Pi day 🙂 and consisted of two 90 minute swims and a 3.5 hour ride.
  • 7,000 — Longest swim of the year was 7,000 yards. Main set was 15×200.
  • 1.37 million??– yards swum.

Looking forward to more of the same, but??faster, in 2013!

The Triathlon Squad

One year ago I wrote a post titled “Overcoming my barrier to success.” I wrote about my experience at my first ITU race in Myrtle Beach, how I was well off the back on the swim, and how that would motivate my training in the winter months. As I had planned, I swam a lot in those snowy months, and made some real progress. My race results improved, slightly, but were inconsistent and more often than not, unsatisfactory. I often came out of the water too far back to have a meaningful impact on the race at the front, and it is clear that swimming still is my biggest barrier to success.

As this season wound down, I thought about what I will do different than last year.??Swim more. Well that’s one option. Put in more hard yards by myself staring at a black line.??Trials of miles; miles of trials.??Sort of a brute force option. I believe in the value of all those high mileage weeks I put in as a runner, perhaps I just need more of that in swimming?

I then considered what the best in the world are doing. How have they become the best triathletes in the world? Next to hard work, the next most consistent attribute appeared to be a daily training environment that demanded excellence. Much like Alberto Salazar and his group with Galen Rupp and Mo Farah in the running world, the best triathletes in the world are training together and under the scrutiny of talented coaches. Does this exist in triathlon in the US? I looked around and found a couple groups with foreign coaches that occasionally train in the US, like Darren Smith’s and Joel Filliol’s squads. There was also??Paulo Sousa??and his group, called ??The Triathlon Squad, whom train out of the San Diego area. I looked into it more, and even sat down to meet and speak with Paulo, and I like what I heard.

The mission of the Squad is to develop elite triathletes capable of competing successfully at an international level.?? Triathlon is a sport where athletes don???t reach their full potential and race their best until several years after starting to race at the professional level. Therefore, the purpose of this program is to provide a comprehensive, positive and supportive environment that prepares emerging elite triathletes for their highest performance ability in the coming years. Toward that end, the program provides an optimal training environment as well as the guidance necessary to develop the skills required for world-class performances in triathlon.

From l to r: me, Anna Battiata, Joe Maloy, Paulo Sousa, Trevor Wurtele, Heather Wurtele, Eric Lagerstrom and Kevin Ryan
From l to r: me, Anna Battiata, Joe Maloy, Paulo Sousa, Trevor Wurtele, Heather Wurtele, Eric Lagerstrom and Kevin Ryan

How am I going to become a better swimmer and triathlete???I decided to really go for it and begin working with ‘The Squad.’ About three and a half weeks ago I packed up my mini van in Tucson, and headed west for the first Squad camp of 2013. As you may expect, we did lots of training, eating, sleeping, and thinking about training. There was a great mix of athletes to train with, former swimmers, short-course, long-course, new pro’s and seasoned vets. Each of these athletes can push me in swim/bike/run in some capacity, and there is always much to be learnt when you get a group of highly motivated individuals together.

So there’s??that.??Training in a competitive group environment will surely help me progress. Equally important to my development, however, especially at this stage of my triathlon career, is the technical and mental aspects Paulo enforces.??In addition to getting the work in, Paulo puts a large emphasis on “focus” and “engagement” on each session, something that I need to work on. I am great at putting my head down and hammering, which works well for fitness and can be a good skill to have in endurance racing, but can make things difficult when trying to make changes to technique.

Camp ended on Thursday and I am now back in Simi Valley to spend the holidays with my family. After New Year’s I plan to drive back down to San Diego and get back to work with The Squad for at least a few more months until the racing season begins. Lots of work to do before then!

Lake Poway, a common training location for The Triathlon Squad.
Lake Poway, a common training location for The Triathlon Squad.

Lake Mary Rd. Tempo Run Video

I’m not going to apologize for lack of updates. Soon I will be done with school and will be devoting myself completely to all things triathlon… which of course includes updating this blog.

Anyway, I got in a tempo run today on Lake Mary Rd. here in Flagstaff and Mo helped me make a video of it. It wasn’t a special workout really, just another solid wood-stacking session (for the metaphorical fire that will be lit in the future). Here it is.

One Hour Swim

My mission to “swim like a swimmer” took a big step forward yesterday. I competed in my first swimming national championship, the 2012 USMS Speedo One Hour Postal National Championship. Any national championship with that long of a name can’t be a legit national championship. And you are right. Sorta. Let’s break this down.

  • USMS as in US Masters Swimming. Basically if you aren’t competing as a swimmer as an age grouper, high schooler, collegiate or elite, you are probably swimming Masters.
  • Speedo as in the brand, not necessarily the brief-style swimsuit.
  • One Hour as in swim as far as you can in one hour.
  • Postal National Championship as in mail in your results to USMS and see where you and your swim club stack up (hence the “sorta”).

Anyway, like I said, I made my attempt at swimming an hour straight yesterday. While I frequently swim 90 minute workouts, rarely do we do more than a few minutes at a time (and never more than about 15 minutes). From a runner’s perspective, this seems strange, since very little of our training is done in small increments. Since this is how the rest of the swimming world trains, I don’t question and blindly accept it as truth (as every good athlete should).

After a short warm up, I got going at 6:35 am at NAU’s Wall Aquatic Center (which sits at ~7,000 feet and seems to be perpetually set up as Long Course Meters). I was sharing the lane with two other guys that were also doing the one hour swim, and they started just behind me. I knew I could hold 1:30’s, which would come out to 4km, so I thought I should start there and progress. I came through the first couple hundred just under that pace. I felt comfortable so I just let it flow. My first 1km split was 14:20 (1:26 average), which surprised me. I got a little excited and sped up the next 1km with a 14:12 split (1:25.2 average).

The old question “is the glass half full or half empty” rules every endurance athletes psyche during a race or hard effort. I am sure of it. If you are feeling good, the glass is half full; I’m already halfway! If you are feeling bad, or perhaps you are running a 10k on the track (in which case you are doomed before the gun goes off), the glass is almost always half empty; there’s no way I can hang on that much longer! Yesterday was a glass half full kind of day. As I passed the 30 minute mark I pressed a little harder. 3rd split in 14:10 (1:25 average). Right around 2 miles in, ~3200m, I started to feel the burn. My shoulders were getting tired of course, but more than anything, my forearms were hurting. With each length of the pool it was getting harder to keep a good catch going. I was pleasantly surprised to see the 4th split at 13:58 (<1:24 average). From there it was everything I had left. I tried to swim the final 250m in 3:20 (1:20 pace) but came up just a bit short.

I finished up with 4240m which equals 4637 yards. (For my nonswimmer readers: If I had actually swam in a short course yards pool, I probably would have been even further as there would have been more than twice as many turns, which are almost always faster.)

I’m really happy with where I finished up. A one hour Ironman swim is a benchmark for a decent swimmer, and I beat that by almost 400m (3862m). Swimming continues to go in the right direction, which is all I can ask for. I know I won’t be putting the hurt on anyone this season in the swim, but with all the work I have been doing in the pool, I think I will be able to swim well enough that I will be around later in the race to put the hurt on during the run.

Overcoming my barrier to success

Once again the end of the semester has come between me, my blog, and my countless fans. You would think that taking six credits, just two classes, would leave me with plenty of free time to spend writing about myself…

Well it doesn’t. Mixed with all the other things I have on my plate these days, studying for two classes has become quite difficult actually. You may be concerned that I have had to cut down my training time to accommodate. Not to worry, I have my priorities straight.

After my race at Myrtle Beach it became more clear than ever that I can be a great triathlete, if I can swim faster. I like to think of the swim as a barrier to entry. No one ever wins the race with a superior swim, but it can be lost with an inferior one. It won’t matter how fast I bike or run in the draft-legal world if I can’t swim with the pack. Winter ’11-’12 is dedicate to conquering this barrier.

When I am not on the road traveling with the NAU Lumberjack cross country team, I am getting in the pool. I have been trying to get in the pool nine times a week, with doubles on Tuesdays and Thursdays. I also try to get in with the Masters swim team as often as possible, requiring to swim on my own only three to four times a week. Last week this routine led me to my first 40,000+ yard week ever! (It was actually 36,700 meters, all swam in a long course pool at 7,000 feet)

On the bike the focus right now is to build bike endurance and “bike specific muscles” (in the words of my coach Ian Murray). I just bought a PowerTap, which is a fancy (and pricey) piece of equipment that tells me what my power output is. Power is a much more reliable way to quantify workouts on the bike than using speed or even heart rate. Because the weather has been pretty cold in Flagstaff I have been confined to the trainer mostly. When I get home for winter break however, I plan to put in a lot of hours on the saddle.

I have really let go of my running recently. I have only been averaging about 25 miles a week for the last few weeks. That run volume is extremely low for me and is something I only would have done if I were recovering from an injury in my past days as a single sport athlete. As I said earlier it is all about the swim for me right now, and in order for me to get the quality and quantity I want in the pool, I need to take it easy running for a little bit. The plan is to have some run focused weeks probably in February. I will have extremely good fitness by that point, and hopefully with a few key run workouts I will be ready to run near the front of the pack.

In the future I would love to be in a situation where I need to work on my run again to be competitive at the top. This would mean that I have overcome that barrier to entry and my results are no longer being capped to the back half of the field before I even get on the bike.

Family weekend at sea level

On Friday I went home for some family action. My Great Uncle Niller had flown all the way in from Copenhagen, Denmark, which doesn’t happen very often. I spent the majority of the weekend at my aunt’s beautiful home in Northridge with my cousins, brother, sister, mom, dad, sister-in-law, Farfar (father’s father in Danish)…

Those that know me well know that I’m a family guy. I love it in Flagstaff, but I do miss my family a lot while I’m here. I’m lucky enough to have my own travel agent (mom) that gets me home once or twice a semester. Guess who is the favorite child?

Another perk to going home is sea level! I took this opportunity to do a little swim marker to see where I am at. USA Triathlon has a swim test that they use to evaluate potential Collegiate Recruits: 200 all out, 1 minute rest, 800 all out. Last year I did the test several times, putting up my best time in July. On that occasion I swam 2:13 and 10:10 for short course yards. At the time I was ecstatic with the result, especially the 200. I had rested up for the test and it was my last hard swim before turning my focus 100% on the cross country season.

Swimming has been going very well up here in Flagstaff. I hit 30,000m in one week for the first time a couple of weeks in anticipation of my first ITU triathlon coming up. I didn’t taper at all for the test, but I knew with my new swim fitness and a little extra oxygen I was ready to swim a good time.

Coach Ian did some filming of the swim. My form has improved, but I need to bring my arm underneath my body to really get the most out of my stroke.

My triathlon coach Ian Murray met me at CLU and took me through a good warm up. I got myself pumped up and dove head first into the 200. I swam a 2:10, which was a little bittersweet because I thought I was ready to break 2:10. I tried to enjoy all the extra oxygen during that short one minute rest, and then set off on the 800. I hit 9:41 — a 29 second improvement!

While the 200 wasn’t quite as fast as I was hoping, I surprised myself in the 800 and I can see that all the hours I am spending at the pool are paying off. I spoke with Barb Lindquist yesterday and we agreed that if I can keep this regimen up, I will be an entirely different swimmer come next Spring.

My swim will really be put to the test this weekend at the Myrtle Beach ITU Continental Cup. Lots more to come before and after that race.