Wild Turkey 5 Miler - Happy Thanksgiving

Obviously today is a day to give thanks, but it's also a day to test out the work I've been putting in over the last 6-8 weeks.  A Thanksgiving tradition for many around the country is to participate in a running race Thanksgiving morning.  A great local race is the Wild Turkey 5 Miler in Salem, MA and Dean had that on the schedule.  Not once did we focus on trying to PR that course.  His plan has been to increase my effort via heart rate over the last 4 weeks, but again, it was not direclty focused at a PR unless he didn't tell me. :-)

Thanksgiving Eve:

Last night we headed over to a friend's house to enjoy a night of new friendships while enjoying a few drinks.  Thanksgiving Eve can sometimes go one of two ways. ;-)  I've been focused on Nicci's Metabolic Efficiency plan so I didn't want to ruin that nor did I want to ruin my race.  We had a great time with the Smith's, McClain's, Gilpin's, and the rest of the Parson's Hill Posse while keeping things low key.  I really wanted to push myself in the a.m.

Race Day:
Woke up at 6:00 a.m for an 8:00 a.m. start.  In the past I'd usually eat Oatmeal and Apple sauce which makes me full, but also leaves me a bit bloated.  Not a great way to race.

Since working with Nicci if my schedule calls for a 1-1.5 hour workout or less then I only have coffee and a Chobani yogurt.  This morning I had the Chobani with some slivered Almonds and coffee and I felt great.  I arrived at the venue and found a great parking spot right next to the start line!  I had no idea why this space was still available, but I grabbed it!  I realized after the race why the spot was still avaiable... I parked right at the finish line! This meant that I would get to hang around until the very last person finished. :-) Anyway...

The Plan:
During the week the small talk around Fit Werx had been partially about the T-Day race.  One of my mechanics, Steve Dowsett, is a sick runner...he actually wins races.  The pace he runs, low 5's, is something I can't even imagine.  Steve was still kicking around which race he'd run while I told him my focus was on Salem.  He asked what my goal time would be and I told him that I just wanted to beat my last time from 2011, 36:12 for a 7:14 pace.  I was very happy with that at the time, but hadn't trained like Dean has been training me.  I was cautiosly optimistic about today.

I told the guys that I would love to average 7:00's, but I had never done that before in a 5 miler. I usually go out too hard and hope to hang on.  Not this time though.  Every time Dean has give me any kind of race plan he has been spot on!  Whether it's a time trial or a triathlon if I pace it like he tells me then the results happen.  He knows his sh*t!

The goal today was to not worry about heart rate.  Just look at pace... go out in the low 7:00's and settle in.  I tried to do that and not worry about anything else.  Looking back at my Garmin data here are the splits:

1. 6:57
2. 7:00
3. 7:02
4. 7:12
5. 6:47

I felt great going out and know I could have run faster in the beginning, but glad I didn't.  At the half way point my pre-race plan was to try and really pick it up, but the course and conditions changed. What was pretty flat turned into slight rollers with a head wind and that's where that 7:12 came from... I was definitely working hard though and gave it what I had.

Official race time was 35:00 flat with an average pace of 7:00!!!!!  A massive PR for me and another confirmation that I'm on track with my team!
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A day of thanks...
As you spend your day I hope you pause to think about the things in your life that truly make you happy.  No matter what our station in life is there is always a glimmer of happiness and I hope that is your focus today.  I wish you and your loved ones a wonderful and Happy Thanksgiving.  I am truly Thankful for YOU! -Marty

Testing 1, 2, 3, Testing...

I hate testing...I really do, except when the test goes well. :-)  Thankfully the Metabolic Efficiency Testing Jeff Capobianco conducted proved pretty easy and I passed it with flying colors.  With that said, it wasn't a pass or fail kind of test.

Nicci  gave us a protocol to follow that would show how much fat and how many carbohydrates I burned at different power intensities and heart rate.  I found it interesting that the test didn't require any hard efforts.  Basically I pedaled along for a certain amount of time and then we increased the power.  As we increased the power my heart rate would either stay steady or rise.

While I didn't know what my results were showing I did know that at some point I would go from burning fat at a decent rate to burning mostly carbohydrates.  Once that happens you're on your way to Bonkville unless you get the proper fuel.   The whole idea around MET is get your body to burn more fat for fuel at higher intensities so you don't have to consume so many calories during the event.

Here's picture of Jeff, Dean and me during my testing. 

Results:
The testing gave us some really good information and provides a starting point for my training.  Nicci and I talked about what the results mean and what steps I should take moving forward.  My gut told me, and the test confirmed, that I was a carb burning machine which explains the lovely tire around my waste.   I hold onto fat, I don't burn it as much as I should/could.

Nicci gave me a great outline of what type of foods I need to eat and how to fuel my workouts.  I started making changes to my nutrition last week and already feel a difference.  I don't feel bloated, my energy is good, and my workouts are going well.  So far so good.

Schock the system!

One of the things I always think about and talk about when I tell people about Lake Placid is my nutrition experience.  I just didn't get it right.  I made a few poor choices, at my own doing, and I think it cost me time and pain.   I used Infinit Nutrition, which is a great product, in a concentrated form and then washed it down with water.  The problem is that I lost track of how much water I was taking in and got sick of the taste by mile 80.  At that point I thought I could supplement some Gu to get the calories, but by that time it was too late.  

This time around I'm choosing to "Schock" the system.  This is a play on words of course.  I am working with Nicci Schock, owner of Elevate by Nicci, who helps athletes perform better through metabolic efficiency.   What does this mean?   I'll learn how to use my fat stores for fuel instead of relaying on outside sources.  Nicci helped Ironman Maryland Champion Matt Bach with his nutrition and he said it was a key factor in his success.  While I don't expect to win, I do expect to get my nutrition nailed down.  

In the coming weeks I'll go through Metabolic Testing and Nicci will advise me on nutrition choices which will help me fuel better, feel better and perform better.   While I may not lose a ton of weight Nicci said that I will be leaner and more prepared for the rigors of the coming months.  I'm really looking forward to sharing this experience with you.  

Jeff Capobianco from Breakthrough Performance Coaching will conduct the testing and then I'll forward the results to Nicci for review... 

Here's what the test will look like:

"Metabolic Efficiency testing should be done in a well-rested physical state. The following criteria must be adhered to prior to an assessment in order to determine accurate physiological values: 
1. No exercise the day of the assessment 
2. No exercise the day prior to the assessment if possible. If not possible, light aerobic exercise is preferred as early in the day as possible. 
3. No eating or drinking anything with calories or caffeine for 12 hours before the assessment. This is absolutely mandatory. Water is allowed the morning of the assessment.
4. It is important that you maintain a normal cadence and remain seated through out the assessment. You should not shift gears, so choose a gear that you will be able to maintain a normal cadence at during the various power stages, 60 - 185.


For the test administrator:Incremental Bike Test
1. Test should be performed with 5 minute stages, including a 10-15min warmup.2. During warm up keep an eye on RER, keeping it below .85 and using warmup information to adjust test stages.3. For Marty, I think ideal stages are 65 watts, 80 watts, 95, 110, 125, 140, 155, 170, and 185. The test can be ended sooner than 185 watts if RER reaches .924. Allow 5-10 minutes for cool down.5. It is important that Marty maintains a normal cadence and remains seated through out the assessment. He should also not shift gears, so he should choose a gear that he will be able to maintain a normal cadence at during the various stages.6. I need the raw data in 30 second increments."

I'll keep you posted! -Marty

Base Prep

The first three weeks of training have gone really well.  I've enjoyed the workouts, I've wanted to workout, and I don't feel pressure.  This is exactly what I need right now as we prep for my Base Phase.  

The Swim:

I've been swimming at the YMCA of the North Shore in Ipswich  on Tuesday and Friday mornings with Coach Perry Chau and so far so good.  I've been swimming there for a bit and Perry has helped me focused on technique work while we start to build the yardage.  Vin started this week too and we can already tell that we will be swimming better than ever before.  What's neat is that Vin is Perry's Tri Coach and Perry did IMMT 2014, so there's a lot of knowledge to go around.  In the weeks ahead we'll continue the work and see where it takes us.

The Bike:

Just go out and ride.  I have to say I love riding my bike especially when I'm not focused on hitting a power number.  Dean has me riding once a week for about 2 hours.  Just go out and ride.  Last week I did a solid 1.5 hour group ride that pushed the pace a bit which was a lot of fun.  This week I'm heading back on the trails and enjoying this weather.  More to report when we start the real work.

The Run:

Zone 2...  4 runs a week broken up into 2 x 45 minutes off-road and 2 x 1 hour on a rolling hills.  This has been, by far, the most fun.  I'm exploring trails near my home that I never knew existed.  I can also feel that the trail running is helping me on my longer runs because I'm using the stabilizing muscle that have been weaker.  I've had IT Band issues in the past and my plan is to avoid that at all costs.  

The Body:

The focus hear is muscle adaptation in preparation of a strength building phase that's coming next.   The idea here is low weight, high reps and then adding a set as I get stronger.   The exercises are pretty simple:  30 x Bench, 30 x Squats, 30 x Lat Pull Down, 30 x Standing Bent Arm Pull Downs, & Half Kneeling Presses that Brandon suggested.    

Brandon also suggested that I need to foam roll with a focus on the Left Outer Hip, Left Outer Calf & Left Bottom of the Foot.  My initial evaluation with Brandon showed that my body is decent shape, but we have to keep it that way.  I've never been much of a foam roller, but I've done it religiously for 3 weeks now and I can absolutely the feel the difference.  Once we  get going in the "real" base phase I'll see Brandon more often for some check-ups. 

Alright, just a quick update for now.  

Up next:  ? 

And so it begins...

August 16, 2015 is right around the corner.  Yes, I know it's only 9-16-14, but 11 months will go by quickly.  There have been quit a few changes in my life since Ironman Lake Placid 2010, some of which you know and others you will learn about.   In any event I'm excited to share some changes in how I'm approaching and training for IMMT.  

As I prepared for IMLP 2010 I put together a team of professionals that I knew would guide me every step of the way.  I had a coach, I had physical therapist, I followed a strength training routine, etc.  This time around I did it again, but with a few changes.  

Coaching:
During IMLP I was coached by Jeffrey Capobianco from Breakthrough Performance Coaching and, not only do I have the highest respect for him as a Coach, I call him my friend.  I would gladly refer any of my clients/friends to BPC. As a matter fact, my brother Vince coaches for BPC, so you'll see some of his influences here. :-)  

This time around I decided to work with a very well known former Pro Triathlete who still trains and races at a very high level, but isn't racing triathlon.  He is a two-time National Cycling Champion, a New England Regional Champion, Time Trial record holder and the list goes on and on.  What's even better is that he's my friend and business partner, Dean Phillips!  Check out some of his stuff on Strava and learn a bit more about him as a person.

Let me make one thing clear.  I don't have any expectation that all of a sudden I'm going to race like Dean...I wish!  What I do know is that I don't know anyone who has more knowledge about training and racing than Dean.  The only reason Dean doesn't coach a ton of athletes is that he doesn't have the time for it with Fit Werx, his family and training.  He coaches a small group of people who have had incredible seasons, but you'd never know that because he won't tell you.  I'll tell you that though. :-)

I'm really excited to be working with Dean.  We live this stuff every day and I'm ready to go through this Journey with him.  

Getting Started:
My training plan started last week, September 8.  While we aren't in full Ironman training mode, Dean established a fall plan that will keep me moving, get me stronger and get me ready for the builds ahead.   So far so good.  He has me running off-road, which I've never done, he has be biking off-road, which I've never done, he has me swimming and building some strength through weight training.   We are building the the foundation of Ironman prep. IMMT here we come! 
  
Up Next:
I'm all about that bass, 'Bout that bass...or is it base?