Make it a priority

Your calendar is one of the best fitness tools you have. It takes time to train and you need to manage where your time goes. Recording all of your activities in an organizational planner on a weekly basis is a great way to identify available pockets of time that can be best used to train.

• Work/School/Kids - fixed time you have no control over are first priority entries on your calendar.
• Sleep - aim for a regular sleep pattern such as going to bed early and waking up early. i.e. Turning off that 8 pm prime time TV gives you back your AM prime time training.
• Shower/Dress/Pack - time yourself how long it takes you to get ready including what your wearing for work and what your wearing to train and block the appropriate time on your calendar. Picking out clothes, gear and limiting distractions helps you be more efficient.
• Train - don’t procrastinate, this is the time you set aside now execute. Just prior to the time you plan to run, don’t let the phone grab your attention. Don’t let that sacred training time you set aside slip away. And don’t let weather stop you in your tracks. By dressing appropriately, running in the rain or cold can be an exhilarating experience. Also, protect your highest quality workouts to get those in more consistently but account for the fact that life happens and workouts missed should be the easy days i.e. bare minimum I’m getting in a long run every week consistently.
• Variable task - shopping & laundry can be inserted into your calendar last after your scheduled training. Make the necessary arrangements in advance (childcare, cooking dinner, etc.) to insure that your workout gets done. If you are unable to run as planned due to an unforeseen circumstance, resort to “Plan B” such as getting on a bike trainer at home. Get organized with grocery shopping & laundry so during the week its easy to execute and you don’t have to ask what to wear or what to eat.
• Just Say “No” – Depending upon the time you have available to train, there may be occasions when you have to politely decline a social invitation to fit in your training. Don’t confuse this with being compulsive but rather, invoking self-discipline as a means to accomplish an important goal. Share your goal with your family and friends and they will be less likely to try to talk you out of it ad hoc.

Surf City Marathon Post Race Recap

In pursuit of life's ambition and dreams I tackled my 3rd annual SurfCity Marathon on February 2, 2011 at Huntington Beach, CA. My raceresults for the past 3 years are listed below showing a year over year improvement of 8% for 2010 and 5% for 2011.

• 2009 8:34 pace, 3:44 final time
• 2010 7:56 pace, 3:27 final time
• 2011 7:35 pace, 3:18 final time

Yep, this year I'm only 3 minutes off Boston, that's it. A 3:18 marathon PR! Even better, I feel like I finished this race strong & healthy, a great way to kick off the 2011 season. Here is my reflectionleading up to this race.
During last year's tri season, I did my first Ironman and became distinctly aware of the final leg, the marathon & to be blunt it's brutal. Therefore, going into this year I'll take the winter season as time to isolate training to a marathon focus. With my marathon training schedule laid out, I hit November and December according to plan. I adopted a 6 day a week running routine with every other day hard/easy. My easy days were an 8 mile airport loop completed in one hour, a bread and butter routine. My long days landed as close as I could schedule them to a holiday meal to add some balance to the gluttony of the season. My training weight was held at an even 170, right on target to not slip this time of year.
Then comes January 1st and boom an unexpected change to my plan. I'm suspecting one of three scenarios: it was my old pair of ski boots used on New Year's, it was my tendency to wear old shoes when running in the rain or it was my increased December volume (more than 10%). Whateverthe case or perhaps all three, I was injured and it was humbling to once again be reminded that I am not immune to age or injury. The important thing is my response, I immediately took an eraser to my training schedule, stripping it down to the bare minimum and erasing all three easy days. This left only the bare necessities, keeping a mere 3 day aweek schedule for sprint work, pace work and the long run. My post run regimen also got nailed down to a ritual, with an ice massage, toe raises and the like to treat the shins. I also upgraded my running shoes from Zoot Racing flats to Brooks Launch to provide more cushioning. One last thing, I learned to put on KT Tape for shinsplints, which works very well. I believe it was my ability to re-focus on corrective recovery actions that kept me on track for a healthy race.
At the start of the race I made the decision to go out with the 3:10 pace group along with two friends. The first 9 miles go by fast, similar to the familiarity of a training day. Mile 9 - 15 is an out and back on the Pacific Coast Highway and although I let the page group go, I received a word of sound advice from a friend (who did hold on to qualify for Boston), keep them in your sight. Mile 16 begins the public beach path's out and back, the point where the tough mental race to endure really starts.
I tapped into several race day mental strategies. I found the backdrop of the Pacific Ocean was relaxing and I transferred this thought to relax my run. I felt right at home consuming a gew or a salt tablet along with Vitalyte at the aid stations so my nutrition plan was executed flawlessly. I used someone passing me as a virtual leash, just as I would my training partner and tucked in right behind him, stride for stride, mimicking the high repetition turn over in both our footsteps. I also felt flow in the transfer of my remaining energy to naturally cycle through its ups and downs, achieving my runners high to finish strong, Ole!
A marathon is a spectacular journey, through your physical ability, through your mental focus, through your healthy lifestyle, through the humble and the impressive, through the wall of pain and back again and ultimately through the finish line. See you again Surf City in 2012, after all its only 3 minutes to Boston.

My Review of Icebreaker Bodyfit 200 Mondo Underwear Zip T-Neck - Men's

Originally submitted at REI

This active base layer zip top from Icebreaker has great range, taking you from mountain biking, hiking to spring skiing.

Icebreaker Bodyfit 200 Mondo Underwear Zip T-Neck - Men's

My cold weather staple

By Hickey from Visalia, CA on 2/3/2011

 

5out of 5

Sizing: Feels true to size

Pros: Retains Body Heat, Doesn't smell

Best Uses: Endurance in cold weather

Describe Yourself: Expert

Gear Usage: Trail running

Was this a gift?: Yes

I use my Icebreaker Bodyfit for trail running in the CA Southern Sierra's. This is my base layer, against the skin then I put a simple REI shell jacket over it which I can store easily once removed. It holds my body heat very well to stay warm. Most importantly it pulls the sweat off my skin and you can actually see it bead up on the outside so you know it works. The wool helps it not stink and the thumb cut outs are two very nice features. The zipper allows me to release my body heat which I use when running uphill then zip back up for the downhill. I baby this product in the wash and hang it to dry and intend to use it as a staple go to in my trail running apparel. I no longer prefer dry wick long sleeve, you know the kind you have to ring out like a wet towel. Avoid the downhill shivers, this fabric rocks!

3 Rivers CA trail run

Tags: Using Product

(legalese)

Keep your head in the game

The power of the mind in connection with a fit body will yield greater results. Try using positive self talk as a motivational tool. It can be that inner motivation when you need it most. During training, test out a few motivational sayings and take note what works when your doing well then use it to help replicate that optimal state. Repeating this byte over and over in your head can help you stay inspired, focused and centered. What is my favorite marathon mantra? Here's a few: What Hill. Pain is just weakness leaving the body. Trust your training. Dig deep. Today, define yourself. Howl (like the alpha male in a pack of wolves). Nice. Relentless Hickey!