He was honored with a Lifetime Achievement Award in 2011 from the American Film Institute.
Tuesday, December 31, 2013
Inspiration Tuesday - Morgan Freeman
He was honored with a Lifetime Achievement Award in 2011 from the American Film Institute.
Friday, December 20, 2013
Balance and the 80/20 rule
One thing that I have found helps is being efficient with my efforts. In life and triathlon, I can't always do everything I want. It's good because what I want is not always what I need. Jesse Thomas talked about the 80/20 rule in a recent Inside Triathlon article. He says that 80% of the things we do can be accomplished in 20% of our time. We can always do more, but not everything needs to be perfect. I could spend 20 hours on this blog or spend just 4 hours and accomplish the same result while also having time for my wife, career, and other activities. By intentionally limiting my time commitments, I have the necessary time for when things do need to be perfect.
Half and full distance Ironman training requires a fair amount of time. In a recent interview on IMTalk Tyler Butterfield discussed the differences between ITU Olympic distance racing and the Ironman. One of the reasons he believes more ITU athletes are not successful in the Ironman is a lack of patience. In ITU, training hard produces great performances. In the Ironman though, one must be patient, conserve energy, and balance a lot of variables. Tyler has trained with a lot of great athletes including 3 time IM World Champion Craig Alexander. One thing that stood out for him was that he never saw Craig overexert himself on a mountain climb during group rides. Craig would usually finish around 5th, saving his efforts for when they counted.Volume and intensity require a balancing act. In a recent interview with Bob Kennedy on Competitor radio, Bob said the difference between African runners and American runners was that the Africans knew when to cut a run short or reduce their effort. The body and mind breakdown if we try to do both for too long. I think about tax season for accountants, they cannot maintain that intensity year round or much more that a few weeks. In triathlon, the great Simon Lessing tried to maintain his high intensity training when he transferred to Ironman. He had one good race at Lake Placid then disappeared due to injury. I believe the same thing happened to Bevan Docherty this past year after setting a course record at IM New Zealand. The best athletes know how to balance their efforts.
Mirinda Carfrae recently discussed what she had learned since leaving then returning to coach Siri Lindley. She found that most training programs are roughly the same. The key is having people you trust to help with the mental aspects of training and racing. People to prevent you from worrying too much and not balancing your efforts.
Although not always easy, I strive to build my life and training around the core ideas of balance in doing too much vs. not doing enough, being effective with my time and efforts, and surrounding myself with people willing to tell me the brutal truth. Just because I have the time or money to do something, doesn't necessarily mean it's a good idea. Everything has a cost. Some costs are readily apparent, while others reveal themselves over time. Kia Kaha
Friday, December 13, 2013
Celebrating the Holidays in Cincy
A little warning: I am bit biased as I tend to focus on downtown. But there other fun things going on in Greater Cincinnati. We simply find it difficult to get out of downtown when it has so much to offer. High class problem, I know.
Last Sunday we enjoyed the day in Eden Park. At first we simply planned to walk around and enjoy the newly fallen snow. After several hours of walking we wondered into the Krohn Conservatory. Initially it was to use the bathroom and warm up, but then we decided to stay and view their holiday display "A Cincinnati Scenic Railway". We thoroughly enjoyed our time there observing miniature replicas of famous Cincinnati sites. After our little detour we started walking home. While going through the park we saw people sledding, cross country skiing, and walking their dogs. People were finding all kinds of interesting ways to have fun in the cold.Below is my list of fun ideas for this Holiday season in Cincinnati.
Theater:
- Cincinnati Ballet and SCPA both put on the Nutcracker
- Know Theater: This season their improv group has a show at Arnold's The Naughty List
- Playhouse in the Park: For a more traditional show there's Christmas Carol
- Shakespeare Theater: Every Christmas Story Ever Told
- Ensemble Theater: For a non- Holiday show there's Around the World in 80 Days
Shopping:
- Findlay Market: Cincideutsch Christkindlmarkt
- The City Flea: This is a one day Holiday shopping experience in Washington Park Wrapped up Holiday Market
- Rhinegeist: Another fun event is Art on Vine at Rhinegeist brewery.
Other fun stuff:
Lastly, what would the holidays be with out a few libations. This is a list of our favorite places to enjoy a few drinks or a tasting:
- Naughty or Nice Christmas
- Reindog Parade
- Eggnog Jog If you want to get in a "fun run" before Christmas, there's a 5k run through Mt.Adams.
- Ice skating Downtown
- Festival of Lights
Movie Night:
Last year my husband and I started a tradition where each week in December we watch a different holiday film. Below are our favorites.
Market Wines We love popping into this store/bar. It's got a great neighborhood feel. You can go there any night of the week and have a drink at the bar or make a quick run in to pick up a few things for home. On Tuesday and Sundays they have tastings.
Rhinegeist This is a new brewery/bar that's best enjoyed with a big group. In addition to enjoying their beers you can have fun watching sports on their flat screens, or play a game of corn-hole or ping pong.
1215 Wine Bar This is a great place to go on a date or with another couple. My favorite night is when there's live music. Who doesn't enjoy listening to someone play the guitar.
Eight Ball We recently came across this little gem while shopping at the Party Source. They have 42 different beers on tap, each available for 4 oz beer flights.
Everything's d'Vine Every Friday night they have a wine and beer tasting.
Pedal Wagon This is something that has been on my bucket list. It's a 2 hour pub crawl with 15 other people. They take you to some of my favorite places; Neon's, Arnold's, Lackman's, and Rhinegeist. I can't wait to pin down a time to do this.
Pedal Wagon This is something that has been on my bucket list. It's a 2 hour pub crawl with 15 other people. They take you to some of my favorite places; Neon's, Arnold's, Lackman's, and Rhinegeist. I can't wait to pin down a time to do this.
Onwards & Upwards, T
Friday, December 6, 2013
Foods We Love: Zula's
Zula's is located on the corner of Race and West 14th street near Washington Park. They specialize in tapas, which encourages sharing items with friends. My favorite items (in full disclosure, the only thing we've tried) are their mussels and flat breads. They have a few traditional entrees, but the mussels and flat breads are their specialty. The mussels come in a large black pot, submerged in a variety of broths. The broths are so good, we often find ourselves requesting a cup to drink every last drop. Our favorite, thus far, is the "Funghi" followed closely by the "Thai". "Funghi" may not sound appealing, but it includes a savory blend of mushrooms, apple wood smoked bacon, garlic, and cream. Order a bowl of bread or one of their fabulous flat breads to soak up the broth. The Goat Cheese flat bread is a personal favorite.
They also have an extensive wine list with a variety of reds and whites. During one of our most recent visits we were introduced to the white wine Torrontes. It is a refreshingly balanced white that pairs well with mussels, cheese, or all by itself. Should you decide to check this place out, make sure to get a reservation as it's really popular. Parking is available on the street or in the garage under Washington Park. In the evenings, the garage is only $3, unless there is a special event.
Visit ZulaBistro.com for a full listing of their menu and for some beautiful Bossa Nova music. If you like what you hear, check out Ceu.Onwards and Upwards, T
Saturday, November 30, 2013
Sugar part 2
Feel free to read some of the links provided as they contain more data than discussed in this blog. As you read the blog you might feel compelled to make drastic changes. I encourage you to refrain from such quick fixes and make small realistic progressive changes. For example, low carb diets (< 50 g/day) are not needed nor sustainable, rather a modest reduction improves health. The 2006 Institute of Medicine Dietary References Index (DRI) suggests 130 grams (520 calories) per day of carbohydrates to meet nutritional requirements. This amount is sufficient, even for athletes, as aerobic activity burns fat not glycogen.
Sugar Impairs immune function
Consuming a large dose of sugar temporarily suppresses the immune system. For several hours, the body's ability to respond to challenges is reduced and one is more likely to get sick. Even without weight gain, sugar can damage the liver.
Increases inflammation
Sugar increases inflammation, which cause free radicals, impairs recovery, and promotes aging & disease. Several studies on dementia have found an association with inflammation, sugar intake, and insulin. Sugar has also been associated with Coronary Heart Disease and brain disorders such as MS and Parkinson's dz.
Reduces HGH
Sugar reduces the release of human growth hormone (HGH), which is the body's natural source for repair. In the past decade, HGH has risen to prominence as several athletes have used it to speed recovery after an injury (e.g. Andy Pettitte). Reducing natural HGH impairs recovery, healing, and promotes aging.Raises blood sugar levels
Sugar raises blood sugar levels, which stimulates the pancreas to release insulin. Over time, it takes more and more insulin to remove sugar from the blood stream. Eventually, the pancreas may stop responding leading to diabetes. A record 382 million people worldwide now have diabetes. It doesn't take much, one can of soda per day increases the risk for diabetes by 22%. In addition, chronically exposing one's cells and organs to high insulin levels and glucose accelerates the aging process and increases the risk for cancer and dementia.
Sugar Promotes Glycation
This is the one that was new to me. Sugar consumption produces Advanced Glycation End-Products (AGE), which cause irreversible damage to cells. AGEs are associated with accelerated aging, inflammation, and vascular complications. The process occurs as sugar molecules attract protein and fat molecules forming toxic glycation end-products.
No longer is saturated fat and cholesterol viewed as the culprits of heart disease. Sugar, Trans fats, metabolic syndrome, and inflammation are the real villains. Unfortunately, artificial sweeteners are not a better option.
The best time to eat sugary or highly refined carbohydrate "treats" is during or right after a vigorous workout. During strenuous exercise, sugar is efficiently metabolized and quickly used by working muscles, which mitigates many of the negative side effects. Exercise also sensitizes cells to the effects of insulin, which is the opposite of chronic sugar intake. My advice is to develop a realistic plan and stick to it. Examples include: limiting "treats" to during or after strenuous exercise, only eating "treats" with meals to avoid overconsumption, limiting "treats" to a specific # of times a week, only eating "treats" at breakfast when the body is most receptive to insulin, etc.
Friday, November 22, 2013
Sugar part 1
When speaking about weight maintenance, I encourage three fundamental tips. Manage stress, make small realistic changes, and eat less sugar. I knew sugar was detrimental, but I wasn't aware of the full extent until I listened to a podcast by Monica Reinagel. The following is the first in a series of brief highlights on the consequences of excessive sugar consumption.
Sugar Provides Excess calories
Sugar is a very concentrated calorie source void of fiber. It is not filling and it is easy to overindulge, which can lead to unintended weight gain. In his book, The Secret Race, Tyler Hamilton, an athlete with extensive experience in blood doping, claims that a 3 pound weight loss is much more beneficial than a 3 point Hematocrit increase. From his perspective, being lean provided a greater boost than the drugs and blood transfusions.
If you need additional evidence, look no further than Luke McKenzie, pictured above, who had the race of his life after trimming down for the 2013 Ironman WC. Being lean makes it easier to go fast. A friend once shared her experience on an antigravity treadmill that allows you to run at various percentages of your body weight. She started running 5:30 min/miles at 100% body wt. She then reduced her wt by a mere 6 pounds and it helped her run 4:30 min/miles with the same effort.
Sugar is also very addictive stimulating Opioid receptors in the brain. Sugar was not as plentiful in the past, but it was a necessary nutrient to help gain weight for the winter months. In our current culture, food is abundant year round and there is no longer a need to bulk up for the winter. The challenge we all face is that our Opioid receptors are strong. When I go through phases where I increase my sugar consumption, usually around holidays or after races, it is hard to break the cycle. On the flip side, if I can get through a week without eating sugary foods, the temptations subside.
What to do
Become friends with vegetables, such as celery and green beans. Vegetables will increase satiety and reduce over-indulgence of other foods. Set goals for your vegetable consumption. My wife's new "small realistic change" is to eat a vegetable with two of her meals each day. Try filling 50% of your plate with vegetables. Be innovative with your vegetable consumption. Check out Pinterest or the Food Network. (e.g. Eggplant Seasoned with Garlic Salt)
Sugar Provides Excess calories
Sugar is a very concentrated calorie source void of fiber. It is not filling and it is easy to overindulge, which can lead to unintended weight gain. In his book, The Secret Race, Tyler Hamilton, an athlete with extensive experience in blood doping, claims that a 3 pound weight loss is much more beneficial than a 3 point Hematocrit increase. From his perspective, being lean provided a greater boost than the drugs and blood transfusions.
If you need additional evidence, look no further than Luke McKenzie, pictured above, who had the race of his life after trimming down for the 2013 Ironman WC. Being lean makes it easier to go fast. A friend once shared her experience on an antigravity treadmill that allows you to run at various percentages of your body weight. She started running 5:30 min/miles at 100% body wt. She then reduced her wt by a mere 6 pounds and it helped her run 4:30 min/miles with the same effort.
Sugar is also very addictive stimulating Opioid receptors in the brain. Sugar was not as plentiful in the past, but it was a necessary nutrient to help gain weight for the winter months. In our current culture, food is abundant year round and there is no longer a need to bulk up for the winter. The challenge we all face is that our Opioid receptors are strong. When I go through phases where I increase my sugar consumption, usually around holidays or after races, it is hard to break the cycle. On the flip side, if I can get through a week without eating sugary foods, the temptations subside.
What to do
Become friends with vegetables, such as celery and green beans. Vegetables will increase satiety and reduce over-indulgence of other foods. Set goals for your vegetable consumption. My wife's new "small realistic change" is to eat a vegetable with two of her meals each day. Try filling 50% of your plate with vegetables. Be innovative with your vegetable consumption. Check out Pinterest or the Food Network. (e.g. Eggplant Seasoned with Garlic Salt)
Thursday, November 14, 2013
La Course en Tete
Tiffany and I recently saw the movie 12 Years A Slave. Following the film, in the midst of our discussion of the movie I began to think about commitments. I thought about consistency, integrity, and being assertive.
There were many people that were sympathetic to the slaves in 12 Years A Slave, but they weren't willing to commit to change despite their religious upbringings. Their inconsistent behavior ended up doing more harm than good. It further perpetuated this false image that everything was okay. In the movie, the character, Armsby, discussed the inner conflict of being a slave overseer. In order to cope with the atrocities he was committing and still see himself as a decent person, he needed to believe slaves were unhuman as well as consume copious amounts of alcohol. He demonstrates a classic example of cognitive dissonance, holding two opposing views at the same time creates tension that needs to be addressed.
I also look at the Jonathan Martin situation and see a lack of commitment. Martin left the Miami Dolphins after allegedly being bullied by teammates. Other athletes had to know what was going on, but they didn't say a thing or didn't say enough.
Eddy Merckx, the greatest cyclist ever, is the perfect example of 100% commitment. Every race he entered, he gave his utmost. If there was an opening, he made a decision and committed to it. By committing fully to his decisions, he was able to break through mental barriers and achieve greatness.
I believe raising children is the same way. One must be consistent and assertive. Young children are not fully developed intellectually, hence they need someone to guide them.
God also calls us to commit to Him. Just like parents know more than children, God knows more than us. In turning our lives over to Him we gain freedom. We become free from the pointless worries about money and status. Free from cognitive dissonance and anxiety.
There were many people that were sympathetic to the slaves in 12 Years A Slave, but they weren't willing to commit to change despite their religious upbringings. Their inconsistent behavior ended up doing more harm than good. It further perpetuated this false image that everything was okay. In the movie, the character, Armsby, discussed the inner conflict of being a slave overseer. In order to cope with the atrocities he was committing and still see himself as a decent person, he needed to believe slaves were unhuman as well as consume copious amounts of alcohol. He demonstrates a classic example of cognitive dissonance, holding two opposing views at the same time creates tension that needs to be addressed.
I also look at the Jonathan Martin situation and see a lack of commitment. Martin left the Miami Dolphins after allegedly being bullied by teammates. Other athletes had to know what was going on, but they didn't say a thing or didn't say enough.
Eddy Merckx, the greatest cyclist ever, is the perfect example of 100% commitment. Every race he entered, he gave his utmost. If there was an opening, he made a decision and committed to it. By committing fully to his decisions, he was able to break through mental barriers and achieve greatness.
I believe raising children is the same way. One must be consistent and assertive. Young children are not fully developed intellectually, hence they need someone to guide them.
God also calls us to commit to Him. Just like parents know more than children, God knows more than us. In turning our lives over to Him we gain freedom. We become free from the pointless worries about money and status. Free from cognitive dissonance and anxiety.
Sunday, November 3, 2013
Food we love: Quan Hapa
Quan Hapa: Asian Street Food
In addition to training for triathlons, my husband and I really enjoy exploring our home city of Cincinnati. One of the many reasons I enjoy hanging out with my husband is his unmatched adventurous spirit in trying food from around the world. We recently discovered Quan Hapa, which specializes in Asian street food. Their atmosphere is chic and clean with several flat screen televisions broadcasting Asian shows. During the warmer months of the year, the glass walls of the restaurant are opened to a street side patio allowing everyone to experience the outdoors.
On each visit, my husband has made a point of ordering an exotic item from the menu. We've eaten Fried Pig Ears, Squid, and most recently Balut (click to learn more). It was one of the most unique dishes that I have ever tried. Below is a video on how to eat Balut. I only wish I had seen this video before we ordered.
Balut will probably go down as "one and done," mainly because I am not a big fan of egg yolk. I also do not want to eat something that can look at me.
For those less adventurous, there are several other great dishes. Try the Shrimp Chips, which are puffed chips made from starch and shrimp. When I am calorie counting I go with the Asian Pear Salad. Follow it with a Japanese pancake (a mixture of flour, yam, egg, & cabbage) or a Banh Mi Burger (similar to a slider). Both dishes are mouth watering.
They also have Ramen Noodle Soup, but it was just okay. Nothing to write home about.
I regret to report that we have yet to leave room for one of their authentic desserts. I must warn you, one visit will not be enough!
Onwards and Upwards!!!!
T
For those less adventurous, there are several other great dishes. Try the Shrimp Chips, which are puffed chips made from starch and shrimp. When I am calorie counting I go with the Asian Pear Salad. Follow it with a Japanese pancake (a mixture of flour, yam, egg, & cabbage) or a Banh Mi Burger (similar to a slider). Both dishes are mouth watering.They also have Ramen Noodle Soup, but it was just okay. Nothing to write home about.
I regret to report that we have yet to leave room for one of their authentic desserts. I must warn you, one visit will not be enough!
Onwards and Upwards!!!!
T
Saturday, October 26, 2013
Confidence
My swimming career was marked by instant success. I was a big fish in a small pond and I really enjoyed it. Peopled praised me and made me feel special. As the years progressed, I become more and more focused on receiving that praise. I put a lot of pressure on myself to be the best. At some point along the line, I started having weird tingling sensations before races. It caused me to be hesitant with my starts and thus handicapped my races. I never realized what was happening until my mid twenties when I read an article about anxiety.
In the end, I think it made me a much more humble person, but it was extremely frustrating at the time. The more I read, the more I realize I was not alone. Even the great cyclist, Eddy Merckx, had confidence issues early in his career on mountain stages. In a recent interview, the great Olympic distance triathlete Simon Lessing said it took him 10 years to become confident in his run. In his book Eleven Rings, Phil Jackson spoke of confidence issues with several professional basketball players. One player went so far as to ask other players not to throw it to him when he was outside the paint. These are professional basketball players, yet they are still afraid.
During my psychology internship at the Lindner Center of HOPE, I had the opportunity to work with Charles Brady, Ph.D. on Anxiety and Exposure Response Prevention Therapy. He was a big proponent of taking small deliberate steps to overcome one's fear. He would say, when in doubt make the challenge easier. He wanted clients to feel a sense of accomplishment and progress.
The book Stop Obsessing was another good resource. It is a very clear and practical guide for understanding obsessions with specific strategies to manage one's anxiety. The biggest trick anxiety plays is convincing us it is real. Our mind distorts reality causing us to make false assumptions. In truth, the mind is only part of who we are. Our thoughts are just thoughts, they are not facts. Learn to acknowledge/accept those thoughts and you will be set free.
The following are Strategies for enhancing one's confidence and shrinking Anxiety's power:
In the end, I think it made me a much more humble person, but it was extremely frustrating at the time. The more I read, the more I realize I was not alone. Even the great cyclist, Eddy Merckx, had confidence issues early in his career on mountain stages. In a recent interview, the great Olympic distance triathlete Simon Lessing said it took him 10 years to become confident in his run. In his book Eleven Rings, Phil Jackson spoke of confidence issues with several professional basketball players. One player went so far as to ask other players not to throw it to him when he was outside the paint. These are professional basketball players, yet they are still afraid.
During my psychology internship at the Lindner Center of HOPE, I had the opportunity to work with Charles Brady, Ph.D. on Anxiety and Exposure Response Prevention Therapy. He was a big proponent of taking small deliberate steps to overcome one's fear. He would say, when in doubt make the challenge easier. He wanted clients to feel a sense of accomplishment and progress.
The book Stop Obsessing was another good resource. It is a very clear and practical guide for understanding obsessions with specific strategies to manage one's anxiety. The biggest trick anxiety plays is convincing us it is real. Our mind distorts reality causing us to make false assumptions. In truth, the mind is only part of who we are. Our thoughts are just thoughts, they are not facts. Learn to acknowledge/accept those thoughts and you will be set free.
The following are Strategies for enhancing one's confidence and shrinking Anxiety's power:
- Acting confidently
- Try standing, putting your hands on your hips, or speaking in a deep voice to increase confidence.
- Thinking confidently
- Repeat a mantra such as "Strong and Capable" to feel confident.
- Imagery
- Imagine yourself being successful.
- Being in good physical condition
- Improving one's physical condition improves confidence.
- Planned exposure
- Purposely and progressively place yourself in feared situations.
- Postponement
- Put off worrying or engaging in a behavior for a specific amount of time. Try waiting 3 to 15 minutes. Do not postpone indefinitely as it will cause you to focus on the issue.
- Acceptance
- Acknowledge the current reality. It is what it is. Trying to avoid or get ride of anxiety will only make it worse.
- Awkwardize
- Do the behavior in a fun or awkward way.
- Ritual Tax
- Tax yourself every time you engage in a specific behavior.
- Rationing
- Limit the number of times you allow yourself to engage in specific behaviors
- Emotional Competition
- Anger, sexual arousal, & humor cannot coexist w/ anxiety.
- Write or speak your fears
- Write or speak your fears over and over until they become meaningless.
- Sing about fears
- Create a funny song to sing about your feared situation.
- Gratitude
- Each night find three things from your day that made it enjoyable.
Tuesday, October 22, 2013
Kona check! Sub 3 hour check!... so now what
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In many ways my husband and I are very similar, but in regards to being content verses pursuing happiness, we couldn't be more different. I can find things that make me smile every day: breaking bread with friends, quality time with Bryan, a beautiful day, etc. There are only two times when I have witnessed my husband express joy: when he qualified for Kona and when we got married.
In the early stages of our relationship I asked him to promise me that triathlons would only be a part of our life not our whole life. I was a sucker and I believed him! 70.3 fights and several throw downs later, we finally found a good rhythm.
During the initial stages of our relationship I would, and continue to, challenge my husband with a variety of questions. Why are you doing triathlon? Is this a job or a hobby? When will it be enough? Will you be satisfied when you get to Kona? How do we make triathlons an on going part of our lives? Finishing an Ironman is an amazing achievement. However, being a great spouse, sibling, parent, coworker, or friend is also an amazing achievement.
Over time I realized that I wanted someone I can enjoy life with and be in a place where we are both happy. I do not want an over-worked, tired, cranky person that squeezes me into their schedule. Maybe my husband just wanted a full time, free Sherpa when he married me but, "for better or worse", he got so much more and I know he appreciates it :)
On wards and Up wards,
Tiffany
Friday, October 11, 2013
Knowing When To Quit
Freakonomics, a podcast on the hidden side of everything, recently had a podcast about knowing when to quit. In our current culture, the concept of quitting is anti-American. However, in economic terms there are times when it is the best choice. Why waste years in a dead end job that is unrewarding? Why continue to train the same way without getting the results you desire? Why continue to be frustrated by a lack of change in any area of life? Stop investing time and resources into things that are going nowhere. Move on and invest in areas that will produce noticeable gains. Ask for help or research other techniques.
Champions persevere, but when does toughness become stupidity? The definition of insanity is doing the same thing over and over and expecting different results. Triathletes Matt Dixon and Sam McGlone had to retire from professional racing before they reached their prime due to over-training. Dave Scott was repeatedly injured throughout his career. He was unable to race in Kona in 1981, '88, '90, '91, '92, & '93 due to injuries. In the ITU, Vanessa Fernandez, Paula Findley, and Helen Jenkins all skyrocketed to dominate performances only to be out of competition the following year.
One way to prevent this vicious cycle is to have an objective system in place. Monitor your progress/state of affairs on a daily, weekly, or monthly basis and have some predetermined steps that you commit to initiating. For instance, if I feel sick for 3 days in a row then I will go to the physicians office. If I gain an inch in my waistline then I will add 15 minutes of daily exercise. Objective measures and systematic rules help minimize the influence of emotions that can distort reality in the moment. Frequent assessments also help us realize benefits much more rapidly than waiting until the end of the year.
Frequent assessments also make it easier to take risks. We may want to change our training, eating, or behaviors, but we are afraid of adverse effects. Clients with eating disorders may want to have healthier skin, but they are afraid of gaining weight. If they had a system in place with objective measures, it would make it easier to start. For example, they could add one serving of healthy fats at each meal then weigh themselves and check their skin three times a week. After three weeks, if they have gained more than X% of weight they could stop.
My Plan: I plan to assess a few measures every morning Monday to Friday. I plan to assess sleep quality, energy levels, mood, previous days training performance, muscle soreness, heart rate, and physical symptoms of sore throat, headache, nausea, or diarrhea. If any two are worse than normal, I will go easy that day. If two or more are present for three straight days, I will walk for 45 minutes instead of exercising. One could also use training data such as time, power, or heart rate changes to initiate predetermined steps.
Champions persevere, but when does toughness become stupidity? The definition of insanity is doing the same thing over and over and expecting different results. Triathletes Matt Dixon and Sam McGlone had to retire from professional racing before they reached their prime due to over-training. Dave Scott was repeatedly injured throughout his career. He was unable to race in Kona in 1981, '88, '90, '91, '92, & '93 due to injuries. In the ITU, Vanessa Fernandez, Paula Findley, and Helen Jenkins all skyrocketed to dominate performances only to be out of competition the following year.
One way to prevent this vicious cycle is to have an objective system in place. Monitor your progress/state of affairs on a daily, weekly, or monthly basis and have some predetermined steps that you commit to initiating. For instance, if I feel sick for 3 days in a row then I will go to the physicians office. If I gain an inch in my waistline then I will add 15 minutes of daily exercise. Objective measures and systematic rules help minimize the influence of emotions that can distort reality in the moment. Frequent assessments also help us realize benefits much more rapidly than waiting until the end of the year.
Frequent assessments also make it easier to take risks. We may want to change our training, eating, or behaviors, but we are afraid of adverse effects. Clients with eating disorders may want to have healthier skin, but they are afraid of gaining weight. If they had a system in place with objective measures, it would make it easier to start. For example, they could add one serving of healthy fats at each meal then weigh themselves and check their skin three times a week. After three weeks, if they have gained more than X% of weight they could stop.
My Plan: I plan to assess a few measures every morning Monday to Friday. I plan to assess sleep quality, energy levels, mood, previous days training performance, muscle soreness, heart rate, and physical symptoms of sore throat, headache, nausea, or diarrhea. If any two are worse than normal, I will go easy that day. If two or more are present for three straight days, I will walk for 45 minutes instead of exercising. One could also use training data such as time, power, or heart rate changes to initiate predetermined steps.
Here is a similar checklist by Mark Allen.
- You have more than one night in a row or more than 2 nights in a week of restless sleep.
- Your legs throb at night in bed.
- You have a loss of appetite even though you are training a lot.
- You are irritable and little things are really bugging you.
- Your resting heart rate in the morning is 6-10 beats above normal.
- You feel like your muscles are burning even at low heart rates during training.
- Your perceived exertion is extremely high even at a low heart rate.
- You feel generally tired and cannot sustain normal training heart rates for even short periods of time.
- You feel worse after warming up than did before you started working out.
- Your training is a seesaw. One day you are flying, then next you are wasted and can barely move.
- If you answered yes to 1 or 2 of these questions, you might be in a plateau and will need to monitor your training volume and intensity. Back off slightly from planned workouts and see if the symptoms disappear.
- If you answered yes to 3-4 of these questions, you are definitely in a plateau and could benefit from a week or two of reduced volume in your training and from cutting speed work out completely.
- If you answered yes to 5 or more of these questions, you have been in an over-trained state for some time and should consider taking three or more weeks off of serious training. Cut back to active recovery workouts only during this period. Avoid the temptation to jump back into full training the second you start to feel better.
Friday, October 4, 2013
Sunday's are for R&R/ On the seventh day He rested
After a fun filled weekend of rocking climbing, hiking, biking, running, and spending time with friends. Bryan and I set aside Sunday for R&R. Over the past few months we have been working hard to make Sunday a day of nothing. No work, no training, no obligations, no stress. Bryan has even come around to the benefits of having one day completely free. The great thing about Sunday 9/15 was that it coincided with the ITU series final.
For those not familiar with the ITU. It's the Olympic triathlon distance which consist of a 1.5k (.93m) swim, 40k (25mi.) bike, and a 10k (6.3 mi.) run. It is wicked fast racing. This years major players were no different than years past. It was Alistair Brownlee, Javier Gomez, and Jonathan Brownlee. For the most part, I am not a big fan of sports except the Soccer World Cup. However over that past two years I have really enjoyed watching the ITU with athletes from all over the world racing in seven different countries.
During the men's grand final in London, the swim and bike were as expected with the major players in the front of the pack. However as soon as the run started Alistair Brownlee grimaced with pain and you knew he was injured. That left Jonathan and Javier who would run side by side all the way to the finish shoot. The race was made even more intense as Bryan and I wanted different people to win. I am happy to say the person I routed for sealed the deal. In the final 400 meters, Javier Gomez was able to out sprint Jonathan. Since pictures speak a thousand worlds below is a video recap of the race. Warning it is intense!
After a intense fun morning of watching both the women and men's race we spent the evening taking a stroll around town. Ending our day in Over the Rhine with a few beers at our favorite bar Lackman.
In the pursuit of excellence don't forget to enjoy the small moments!
Onwards and Upwards,
Tiffany
For those not familiar with the ITU. It's the Olympic triathlon distance which consist of a 1.5k (.93m) swim, 40k (25mi.) bike, and a 10k (6.3 mi.) run. It is wicked fast racing. This years major players were no different than years past. It was Alistair Brownlee, Javier Gomez, and Jonathan Brownlee. For the most part, I am not a big fan of sports except the Soccer World Cup. However over that past two years I have really enjoyed watching the ITU with athletes from all over the world racing in seven different countries.
During the men's grand final in London, the swim and bike were as expected with the major players in the front of the pack. However as soon as the run started Alistair Brownlee grimaced with pain and you knew he was injured. That left Jonathan and Javier who would run side by side all the way to the finish shoot. The race was made even more intense as Bryan and I wanted different people to win. I am happy to say the person I routed for sealed the deal. In the final 400 meters, Javier Gomez was able to out sprint Jonathan. Since pictures speak a thousand worlds below is a video recap of the race. Warning it is intense!
After a intense fun morning of watching both the women and men's race we spent the evening taking a stroll around town. Ending our day in Over the Rhine with a few beers at our favorite bar Lackman.
In the pursuit of excellence don't forget to enjoy the small moments!
Onwards and Upwards,
Tiffany
Sunday, September 29, 2013
Kona Revisited
With the Ironman World Championships approaching, I decided to reminisce and share our experience from Kona.
Swimming with Dolphins Swim with dolphins for free at Captain Cook Monument. Every day around 6:30am or 6:45am a school of spinner nose dolphins swim to the shore. This was the most exciting thing we did. Tiffany was able to video dolphins swimming under water as well as jumping through the air. Be sure to bring goggles and flippers and if possible a waterproof camera. I purchased a pair of flippers from Walmart for $15. Some people swim out to the monument, but it was a bit more arduous than we anticipated.
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Volcano National Park Drive around the park and see old volcanos. There are trails that travel through lava tunnels (caves). Make sure to drive all the way down to the ocean to see where recent lava flowed over the road and to see the beautiful coast. If you have time, one of the trails travels down to the bottom of an old volcano. Several companies offer helicopter tours if you want to see current lava flow. On the way home from the park we stopped at a black sand beach with turtles that are accessible from your car.
Waterfalls in Hilo There are several waterfalls on the Hilo side (2 hr drive northeast of Kona) where it is rainy and very green. Several waterfalls are viewable from your car, while others require a short hike.
Hawaii Tropical Botanical Gardens in Hilo This was probably the second most exciting thing we did. It is a trail through a 17 acre garden of flowers from all over the world. There is a hidden waterfall and a section dedicated to orchids around the globe. A couple purchased the ocean front land in 1977 and transformed it into a garden oasis. It is breathtaking!
Green Sand Beach and South Point The green sand beach is one of only 4 green sand beaches in the world. It gets its green color from the mineral olivine. It requires a brief but laborious 2 mile hike in desert like conditions, so bring water (I recommended 1 liter per person). For a small fee you can hire a local or if you have a 4 wheel drive vehicle you can drive yourself. South point is the southern most point in the US. There are several spots to jump off cliffs into the water. Be sure to bring water and towels to rinse off as there are no restrooms or showers.
Secret Pond It is a small pond located on the property of Mauna Lani Hotel. It requires a short hike on paved trails. It was very peaceful walking around the property with the plethora of ponds and rainforest like scenery.
Lava Java Great food all day. Pastries, sandwiches, omelets, coffee, and several other options. A must for Kona participants. You'll see several pros there. Just be prepared to wait in line. Post race, we enjoyed a gigantic sticky bun for breakfast while soaking up the ocean views.
Waipio Valley This was Tiffany's favorite spot and an amazing experience. In order to get to the Valley floor we had to walk a mile down the steepest road in the US (4WD needed if driving). Thankfully once in the valley everything was flat. For a small fee, there was a horse drawn carriage tour of the valley. In some spots the road was covered by knee high water. We searched deep into the valley for the waterfall, but ran out of time. Susan waited over 3 hr in the car for us. The black sand beach and mountains were stunning. I’ll let the pictures tell the rest.
Greenfield's Coffee Plantation Learn how coffee is grown and prepared. Enjoy free samples of their most popular coffees. I was truly impressed to hear that they still have their original plants that they use to start new coffee trees. We learned that the berry, surrounding the coffee beans, contains high amounts of antioxidants. Our guide informed us that many of their long time employees have sun dried facial features, but their hands look like teenagers.
Mauna Kea This volcano is the highest point on the island. Measured from it's underwater base, it is twice the height of Mt Everest (base to peak). It is home to some of the best/ most expensive telescopes in the world as well as the highest lake in the US. Lake Waiau is a sacred area where natives place the umbilical cord of newborns to bless their children. Be sure to bring gloves and a wool hat. It gets cold at 14,000 feet. It can also be difficult to breath. Tiffany could only walk 10 feet before she needed to sit down. It was hilarious and I still laugh remembering it.
Underpants Run On Thursday before the race is a charity run through downtown Kona. Participants dress up in their favorite underwear and run/walk 1.5 miles around town. The event began several years ago as a fun natured ribbing of the German athletes who walked around town in their speedos. Tiffany, Susan (Tiff's mom), Joe (my dad) and I had a blast. Tiffany wore fancy lingerie and I wore Batman underwear with compression socks. One of our favorite costumes was a little kid dressed up alongside several adults wearing a headband and loincloth with the Japanese flag. At the end of the short run, we did group calisthenics led by Greg Welch and Mike Reilly. Next time, I think I will go with the classic tighty whites.
Lodging Vacation rentals by owner is what we use to find a place to stay. We rented a 4 bedroom house just south of town. It was very reasonable and we enjoyed a beautiful sunset every night on the back porch. The Sheraton Hotel is also south of town and seemed like a good spot. I believe Crowie often stays there. Mauna Lani Hotel is north Kona and usually has availability late in the season. Most of the places downtown seemed to sellout fast. It's pretty loud and busy downtown, which may or may not be appealing.
Transportation I would recommend renting a 4 wheel drive vehicle if you plan to do sight seeing, but it is not necessary. We rented a van and got around find. However, several sights are off the beaten path so we were forced to walk on many occasions.
Racing Enjoy yourself. You've worked hard to get to Kona. Race morning was crowded with athletes and spectators. You'll see several pros as you get body marked and go through transition. I happened to be near the steps to the beach as they were announcing the pros one by one. It was really cool being that close to these amazing athletes. I would take your time entering the water and line up to the far left when starting the swim. I lined up on the right and got pummeled for an entire hour. The bike is a draft fest so relax and prepare for the wind and gradual hills after Hawi. As you near Hawi, you will start to see the pros coming back. It was like having a backstage VIP pass for the event. FYI, Kona is notorious for losing special needs bags on the bike. It happened to me and really disrupted my race. Have a back up plan or avoid it altogether. When you get to the run, go out easy and enjoy the crowds. If you're feeling good at the energy lab, turn it on. The majority of athletes are going to blow up. They're not used to swimming and riding with so many other fast athletes. Pace yourself and you will pass a lot of people. Note that the special needs bags on the run are not until mile 18 or so in the energy lab.
Spectating Arrive early and park in or near Walmart to avoid getting trapped during the race, if you want to see your participant in other places. Driving to Hawi may take too long unless you know exactly what you are doing, but going to Mauna Lani Hotel is manageable. From there you can see pros and your loved ones and still get back for the run. Palani Hill is a central spot where athletes pass multiple time on there way out to Ali, then as they head out to the Queen K. Tiffany and Susan drove all over the course supporting me. Every time I saw them it lifted my spirits. Also I recommend purchasing tickets in advance to the awards ceremony. It was set as a luau with several entertainers performing traditional dances. I really enjoyed the Hawaiian men juggle torches of fire. A female musician played the ukulele with such speed that it made my fingers twitch.
All in all it was a wonderful experience with memories to last a lifetime!
This story is dedicated to the pink flip flops that Tiffany wore during the trip. They endured many difficult, arguably inappropriate walks, but did not survive the trip. I believe it was the walk through Waipio Valley that did them in.
Swimming with Dolphins Swim with dolphins for free at Captain Cook Monument. Every day around 6:30am or 6:45am a school of spinner nose dolphins swim to the shore. This was the most exciting thing we did. Tiffany was able to video dolphins swimming under water as well as jumping through the air. Be sure to bring goggles and flippers and if possible a waterproof camera. I purchased a pair of flippers from Walmart for $15. Some people swim out to the monument, but it was a bit more arduous than we anticipated.
.JPG)
Volcano National Park Drive around the park and see old volcanos. There are trails that travel through lava tunnels (caves). Make sure to drive all the way down to the ocean to see where recent lava flowed over the road and to see the beautiful coast. If you have time, one of the trails travels down to the bottom of an old volcano. Several companies offer helicopter tours if you want to see current lava flow. On the way home from the park we stopped at a black sand beach with turtles that are accessible from your car.
Punalu’u Black Sand Beach
Waterfalls in Hilo There are several waterfalls on the Hilo side (2 hr drive northeast of Kona) where it is rainy and very green. Several waterfalls are viewable from your car, while others require a short hike.
Hawaii Tropical Botanical Gardens in Hilo This was probably the second most exciting thing we did. It is a trail through a 17 acre garden of flowers from all over the world. There is a hidden waterfall and a section dedicated to orchids around the globe. A couple purchased the ocean front land in 1977 and transformed it into a garden oasis. It is breathtaking!
Green Sand Beach and South Point The green sand beach is one of only 4 green sand beaches in the world. It gets its green color from the mineral olivine. It requires a brief but laborious 2 mile hike in desert like conditions, so bring water (I recommended 1 liter per person). For a small fee you can hire a local or if you have a 4 wheel drive vehicle you can drive yourself. South point is the southern most point in the US. There are several spots to jump off cliffs into the water. Be sure to bring water and towels to rinse off as there are no restrooms or showers.
Secret Pond It is a small pond located on the property of Mauna Lani Hotel. It requires a short hike on paved trails. It was very peaceful walking around the property with the plethora of ponds and rainforest like scenery.
Lava Java Great food all day. Pastries, sandwiches, omelets, coffee, and several other options. A must for Kona participants. You'll see several pros there. Just be prepared to wait in line. Post race, we enjoyed a gigantic sticky bun for breakfast while soaking up the ocean views.
Waipio Valley This was Tiffany's favorite spot and an amazing experience. In order to get to the Valley floor we had to walk a mile down the steepest road in the US (4WD needed if driving). Thankfully once in the valley everything was flat. For a small fee, there was a horse drawn carriage tour of the valley. In some spots the road was covered by knee high water. We searched deep into the valley for the waterfall, but ran out of time. Susan waited over 3 hr in the car for us. The black sand beach and mountains were stunning. I’ll let the pictures tell the rest.
If you look in the distance you can see a diagonal line in the mountain
across the valley. That is the path (the only path) in and out
of Waipio Valley. And yes that is the path we took into and
out of the valley.
Greenfield's Coffee Plantation Learn how coffee is grown and prepared. Enjoy free samples of their most popular coffees. I was truly impressed to hear that they still have their original plants that they use to start new coffee trees. We learned that the berry, surrounding the coffee beans, contains high amounts of antioxidants. Our guide informed us that many of their long time employees have sun dried facial features, but their hands look like teenagers. 
Mauna Kea This volcano is the highest point on the island. Measured from it's underwater base, it is twice the height of Mt Everest (base to peak). It is home to some of the best/ most expensive telescopes in the world as well as the highest lake in the US. Lake Waiau is a sacred area where natives place the umbilical cord of newborns to bless their children. Be sure to bring gloves and a wool hat. It gets cold at 14,000 feet. It can also be difficult to breath. Tiffany could only walk 10 feet before she needed to sit down. It was hilarious and I still laugh remembering it.
Underpants Run On Thursday before the race is a charity run through downtown Kona. Participants dress up in their favorite underwear and run/walk 1.5 miles around town. The event began several years ago as a fun natured ribbing of the German athletes who walked around town in their speedos. Tiffany, Susan (Tiff's mom), Joe (my dad) and I had a blast. Tiffany wore fancy lingerie and I wore Batman underwear with compression socks. One of our favorite costumes was a little kid dressed up alongside several adults wearing a headband and loincloth with the Japanese flag. At the end of the short run, we did group calisthenics led by Greg Welch and Mike Reilly. Next time, I think I will go with the classic tighty whites.Lodging Vacation rentals by owner is what we use to find a place to stay. We rented a 4 bedroom house just south of town. It was very reasonable and we enjoyed a beautiful sunset every night on the back porch. The Sheraton Hotel is also south of town and seemed like a good spot. I believe Crowie often stays there. Mauna Lani Hotel is north Kona and usually has availability late in the season. Most of the places downtown seemed to sellout fast. It's pretty loud and busy downtown, which may or may not be appealing.
Transportation I would recommend renting a 4 wheel drive vehicle if you plan to do sight seeing, but it is not necessary. We rented a van and got around find. However, several sights are off the beaten path so we were forced to walk on many occasions.
Racing Enjoy yourself. You've worked hard to get to Kona. Race morning was crowded with athletes and spectators. You'll see several pros as you get body marked and go through transition. I happened to be near the steps to the beach as they were announcing the pros one by one. It was really cool being that close to these amazing athletes. I would take your time entering the water and line up to the far left when starting the swim. I lined up on the right and got pummeled for an entire hour. The bike is a draft fest so relax and prepare for the wind and gradual hills after Hawi. As you near Hawi, you will start to see the pros coming back. It was like having a backstage VIP pass for the event. FYI, Kona is notorious for losing special needs bags on the bike. It happened to me and really disrupted my race. Have a back up plan or avoid it altogether. When you get to the run, go out easy and enjoy the crowds. If you're feeling good at the energy lab, turn it on. The majority of athletes are going to blow up. They're not used to swimming and riding with so many other fast athletes. Pace yourself and you will pass a lot of people. Note that the special needs bags on the run are not until mile 18 or so in the energy lab.
Spectating Arrive early and park in or near Walmart to avoid getting trapped during the race, if you want to see your participant in other places. Driving to Hawi may take too long unless you know exactly what you are doing, but going to Mauna Lani Hotel is manageable. From there you can see pros and your loved ones and still get back for the run. Palani Hill is a central spot where athletes pass multiple time on there way out to Ali, then as they head out to the Queen K. Tiffany and Susan drove all over the course supporting me. Every time I saw them it lifted my spirits. Also I recommend purchasing tickets in advance to the awards ceremony. It was set as a luau with several entertainers performing traditional dances. I really enjoyed the Hawaiian men juggle torches of fire. A female musician played the ukulele with such speed that it made my fingers twitch.
All in all it was a wonderful experience with memories to last a lifetime!
This story is dedicated to the pink flip flops that Tiffany wore during the trip. They endured many difficult, arguably inappropriate walks, but did not survive the trip. I believe it was the walk through Waipio Valley that did them in.
Friday, September 20, 2013
Life Lessons learned while "Rock Climbing"
Tiffany and I recently went rock climbing in Red River Gorge, KY. It was an opportunity to add balance to our lives and a cross training activity that we both might enjoy. Tiffany has climbed before in college, but this was my first time. She has very little fear of heights, while I am extremely afraid of heights. We ended up having a great time and celebrated with a few beers. In the midst of relaxing and settling my post climbing nerves, I came up with the following thoughts.
It's not as hard as it looks. Once you start, it's not that bad. You become focused on what you're doing and forget about the height. Several times my wife would fuss about how challenging the climb looked. Yet once she started she was able to reach the top without too much of a struggle. She simply focused on the next hole or groove. I find life and training to be very similar. We get overwhelmed focusing on the outcome or end result, instead of just focusing on the next step.
Tunnel vision. When you are up on the wall, it's difficulty to see all of your options. The same thing happens when we face the unexpected. We can chose to continue focusing on the inconvenience or we can chose to problem solve. Research has revealed that 15% of our thoughts are random, while 85% are intentional. That tells me we have a choice on what we continue to think about.
Just take a small step. In the midst of climbing, the instructor encouraged us to take small steps. Often if we just took a small step, a variety of options would open up to help us reach the top. I'm learning that in life and in training the little things add up. It's not the big training days or crash diets, but rather the small consistent efforts that help us achieve our goals. Duel effort. Bryan & Tiffany
For anyone interested in rock climbing check out Sky Bridge Station. They offer 5 hours of assisted climbing and will supply you with gear you may need. We also recommend finishing up your day at their restaurant where they offer beer and specialty hot dogs. I really enjoyed Zee German Dog. Delicious!
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