How Do You Fail? Gracefully, Or Disgracefully?

‘The bigger they are, the harder they fall.’

How much of this is true? If you consider it as a test of physicality, size does matter when you multiply it by the physical laws (force, acceleration, magnitude, direction). Size times gravity = OUCH!

The OUCH Factor. How painful is it? From ‘I can live with it’ to ‘bearable’ to ‘excruciating pain’. When we make mistakes, how do we recover? How can we learn from our mistakes? How will we really know if we have learnt from our transgressions? How do you make amends? How do you seek forgiveness when you have betrayed somebody’s trust?

Somewhere down the relationship chain – us and another person – are a collection of values and beliefs. When we violate a value, whether it is a shared or unique one, we may create friction, doubt, and distrust. Values have value. Honesty may not be the best policy for single-minded, prejudicial and discriminating people. No amount of facts or affectations can easily shift a person to another perspective or paradigm unless he/she makes a deliberate choice and decision to step aside of themselves. To put it in grandiose terms, ‘time to get your head out of your backside!’

Love him, or hate him, triathlon professional and champion Macca articulates his approach to failure with distinction.

How do we stop ourselves form falling or failing? Perhaps, a better question would be: How do you bounce back when you fail and fall?

Working It Out As A Partner

Macca, in his book ‘I’m Here To Win’ described how he used to make deals while riding with his adversaries. Instead of being adversarial, he elected to play the role of a partner, working out how they could stay in the lead while making it more challenging for some competitors. Their actions were legal, meaning no drafting during a draft-illegal race, but creating physical and psychological advantages for themselves during the race. He is one who has failed countless number of times, yet picked up, dusted off, and pursued his next goal. This article describes lessons we can learn from Macca’s failures.

Making deals are a common thing. We call them by many names like ‘negotiate’, ‘make a deal’, ‘work out something’, or ‘make it worth your while’. It is about creating winning formulae for success. It involves collaboration, cooperation, and synergistic partnering. Given time, most issues and problems can be worked out and resolved. It may involve work and effort, yet these are the ingredients for success to brew and come true.

As written some time ago, leaders can choose to ‘pull the rest along’ or ‘sit behind in the pack’ as a ‘sweeper’. The latter means taking care of the slow ones or stragglers. In cycling, this are the common approaches of working within a team. Yesterday, at the TRI-Factor Cycling race I witnessed ‘pack behavior’. Together with fellow riders, I was able to identify the various personality types during competition. There were sportsman-like as well as un-sportsman-like behaviors. While most played it ‘safe’, some were unaware of their reckless behaviors and how it could impact others, in dangerous ways. Roadies, triathletes and recreational riders have different and differing mindsets, attitudes and skillsets. We have to contend ourselves with respecting these differences and ‘share the road’.

My results for yesterday's race (my first riding race: 16th out of about 66 participants). My assessment leads to me conclude that my strength-riding sessions are translating into higher power and speed. Plus, I worked within my lactate threshold speed. I am encouraged by my progress for Ironman Switzerland.

It is during moments like this, that you are called upon to assert your authority as a fellow competitor. Do you caution them? Do you educate them afterwards? Do you give corrective feedback that you consider useful? Do you play pedestrian, play deaf or play dumb? Or, do you place a sticker on the road that screams ‘My Grandfather’s Road’?

Leadership Lessons: What is your leadership stance within your team? How do you work with pack mentality? How do you deal with the Alpha-Leaders? How do you maintain your pace and composure when working with adversarial people? How do you apply your patience and work through differences and conflict?

Alarmed By What You’ve Read?

Will Ironman return to Asia?

Just because it is linked or shared via social media, does it mean that it is reliable? Many links are made with little regard for reading the article and being critical about its contents. Sharing material online still requires a sense of responsibility. Remember: you can still ignore the posting, if it contains drivel and dumbfounding data and descriptions.

Fear drives action. Action drives sales. I am openly annoyed with salespeople who attempt to make sales, by introducing dated literature and anecdotal evidence. Most claims made by the manufacturers (of these over-priced nutritional products) have not been validated by the FDA or similar national body. So, we should not be bamboozled by misleading advertising. Buyer beware, but use your head. Advertorials are also cleverly and thinly disguised reports on advertised products, and heavily tout their benefits. Consider slimming and beauty centres/chains, as well as product launches.

Many consumers have no idea what the numbers means: mg, mcg, and IUs. How do you what is the recommended daily rate? What happens if you are engaged in regular strenuous activities? Are you expected to consume more antioxidants if you engage in regular aerobic activities?

Perhaps, we should insist on more empirical research and less anecdotal reliance? If it is in the news, there is a higher degree of credibility, objectivity and believability if it is based on facts. Opinion pieces are more subjective. For instance, a leading online magazine reported that Macca will not be going to the Olympics, nor is Emma Snowsill who was an Olympian before. Because they were interviewed, and gave their perspectives the news is more worthy of our attention. If it is based on results, you cannot dispute the official results, unless there was a glaring typological error.

If this report was true and accurate, it may upset millions due to the implications and ramifications of secrecy/secret formula. It also suggests that labeling has been deceitful, or national authorities on food & drug control have been careless.

Building On Your Skeleton

Early in my biology classes (which I had a strong fondness), I learnt the relevance of the skeletal structure. How could something that looked so disturbing (without the flesh) be so vital to our movement? I also learnt the fact that ‘Function follows form’, or that the structure determines the functionality. As an analogy, both bats and birds have similar wing structure so they fly although one is a mammal and has no feathers.

In writing, we follow a simple structure of Beginning, Middles and End. We start with an Introduction, Main Body, and the Conclusion. We flesh it out with facts and content, which makes the written correspondence or verbal presentation useful and relevant to the audience.

I am reading again, Chris McCormack’s book ‘I’m Here To Win’. Macca describes the relevance of a skeleton for training. It is the basic foundation upon which to address your weaknesses, and build your performance from. The skeleton is a structure that allows you to build upon it, with flexibility so that one does not become regimented and rigid like most endurance athletes can be. Macca identifies one key workout for the day, and if he feels tired he can skip the other sessions.

My skeleton before an Ironman race is:

1)    Three (3) training sessions for each discipline per weekly block (could be a 7-8 day week)

2)    Key session for each training day; it must be completed (tired or not): technical, or strength-building

3)    Integrate key rest days, usually once in 4-5 days

4)    Whey-protein drink at breakfast or before I sleep, or soon after a key workout

5)    If I am fatigued or tired, I sleep in an hour or two, and train more refreshed and alert (makes more sense than to over-train)

6)    Races are my training days/time trials and constitute my anaerobic/strength sessions

This skeleton follows the guidelines of my expected outcomes, age, committed time for training, and my recovery status.

Leadership Lessons: What is your skeleton for your career? How do you design your lifestyle (considering work-life balance)? How often do you tweak your skeleton training program? What is you skeleton plan for your personal learning and development?

Lessons Learnt From A Weather Bomb

Last Saturday, a ‘weather bomb’ befell the town of Taupo shattering all windows of opportunity for 1,600 participants to do Ironman New Zealand. Winds of about 120-140kph and punishing rain compromised the safety of participants, volunteers and spectators. Although painful, race-officials made the right call to cancel the race on Saturday, but instead held an alternative half-Ironman race on Sunday. These are lessons I learnt from racing in the inaugural, 70.3, triathlon format.

1)    Despite the use of a wetsuit, I found it too cold to swim well in 15-degrees Celcius water. The cold knocked the wind out of me. Hypothermia is a serious threat to weaker swimmers, as over-exposure can drain your body of heat or fatigue you prematurely.

2)    I took about 10 minutes to complete Transition 1 yet think it was worth the delay. A 400m run up the slope to T1, removing my wetsuit with cold hands, putting on two layers of clothes, and using socks during my ride. Still cold during the ride, but bearable.

3)    I took only Hammer Nutrition ‘Perpeteum’ powder as my main source of nutrition. Suffice to say, it met my energy needs and filled my stomach without gastro-intestinal (GI) issues. Just add water, sip the ‘paste’ and chase it with water.

4)    If you got to pee, you got to pee. System check: I was well hydrated. My body responds to the cold air (low 10’s) and headwinds the same way it does to caffeine, by seeking refuge at a porta-loo.

5)    No caffeine on this race, except for the last 5K with flat Coca-Cola. I did it as Macca suggested in his biography. Sweet as hell, but beats the ‘bonk’.

6)    I suffered cold cramps on the 70K mark of the ride, and thereafter during my run. Imagine getting cramps about 300m away from the finishing-line! I did my best Crowie impression by stretching my hamstrings – did not do much except to irk the spectators to cheer me on – I gritted my teeth and pushed on, painfully. Four days of sore thighs suggested the extent of damage from the cramps. (Note to self: take more Endurolytes, like 3-4 per hour on hard rides)

A Day of Digging Very Deeply

That’s the reality of life. Sometimes, we earn what we expect. Other times, delays happen. There are no major failures, only hindrances to our goals and getting the right time. Edison said, ‘I did not fail 2,500 times. I found 2,500 ways which did not work.’

Macca wrote in his book ‘I’m Here to Win’: ‘A goal is a dream with a plan.’ Your plan may be reviewed after an event. That is the essence of reflection and reviews – an attempt to seek improvement and personal excellence. The two-time Ironman world champion took six patient attempts before he won his first well-deserved and executed world championship title in 2007; and his second in 2010. He discovered during those six years that he performed better intuitively, by asking the experts, and challenging what scientist said that he should not do. He dug deeply to find his own race, and left nothing behind when he raced.

Yesterday, my Perth-based, Singaporean-friend John Cooke completed his eighth Ironman. He completed his personal challenge under less-than-favourable conditions; he raced with the flu, and had to dig deep within himself to achieve his hard-earned title. Like he said, these are some the races that really matter. I agree. Usually the races that are most meaningful were earned in the most demanding ways. Sometimes, it may translate to cutting our losses, or revising our game plan. Like my run-partner, Melvin articulated yesterday, ‘I had to move from plan A to Plan C’. We decided to give our Boston Qualifier a pass when we realized our race-pace was too demanding on our racing conditions (my flu, and his injured heel). On a bright side, we both ranked top-2 percent overall. Live to race another day!

My coach, Fox had a terribly challenging day. Second in his age group to emerge from both the 3.8K choppy sea swim, and return from the 180K ride, he had to suffer his arthritic knees to complete a painful and crippling race. On-track for a podium, this setback may have caused his disappointment but being a Kona-finisher I am sure he will return stronger at his next race. It is hard to shake the Ironman triathlete mindset and spirit. You did well, Fox!

Congratulations to Team Singapore for attempting and completing Ironman Western Australia in Busselton yesterday. Ewin Teo was top Singaporean with 10:20. Kevin Siah, a Malaysian accountant based in Perth did a sub 10:30. Big shout out to my tri and swim-mates: Desmond, Vijay, Hong Soon, and Wilson. You are an Ironman!

Top Singapore marathoners at StanChart Singapore Marathon were Mok Ying Ren and Anne Date. Both defended their local titles successfully. Both top national runners dug deep to achieve their goals, which made it highly commendable.

On my second wind before I faded.

Photo-credit: Richard Leong

I’m Here To Win (Chris McCormack): Book Review

Chris ‘Macca’ McCormack is a world champion triathlete in both the long-course (such as Ironman) and short-course (Olympic Distance). He is also a two-time Ironman Triathlon World Champion (2007/2010). You may wish to read it to get a better grasp of one of triathlons most successful, and controversial champions.

If you read between the lines of his smack-talk, Macca reveals his mental strategies for staying a tour de force as a competitor, as well as his tactics for managing his adversaries in competition. He is the ultimate mind-game specialist after Muhammad Ali, the boxing legend – who Macca modeled his attitude after. Macca plays mind games very skillfully and with pronounced purpose. He begins with the end-game in mind.

Macca’s clarity of purpose echoes that of reality television series ‘Survivor’ where some less popular personalities utter, ‘I am here to win, not make friends!’ Described by his fellow competitor as brash, arrogant, cocky and loud, Macca is an extraverted sporting personality who has consistently backed up his talk. Interestingly, he won his second world title last year at the ripe age of 38 – probably, the oldest winner in the history of the Ironman race in Kona, Hawaii. Even his naysayers and harshest critics have to take a step back and review their criticism of him.

I enjoyed the biographical feel of the book – it is in Macca’s voice and lingo. One of the highlights for me was how he planned and prepared for his Ironman wins in Kona after a disastrous debut in 2002. At times contrarian, and at times disciplined to the bone, Macca describes it all – no holds barred. The extraverted Macca is fiercely competitive, abundantly misunderstood by competitors and the media, and yet respectful of his community. How he expresses his values is worth considering, whether it is his brutal honesty or deep respect for his opponents. His strategy on how to give constructive feedback (in public and in private) is an abject session in itself. He is also a hungry learner and he draws upon different sports to apply their strategies (including nutrition from bodybuilders, and the 4-set approach to swimming a day before a race). Macca’s profile is: one part athlete, one part student, one part coach, and one part strategist.

Interlaced within the chapters is his resume of achievements especially of his early years as a short-course specialist. Punctuated throughout the book, especially as a summary of key points, I’m Here To Win provides Macca’s (W)INSIGHTS – cliff-notes for his strategies. There is also a 16-week, professional athlete (‘who have the time to train and rest’) for an Ironman triathlon. Macca, however, cautions that it is a tough approach. He is also quick to remind us that he does have easy days and emphasizes rest after the 'key set' is done. Described as ‘fluffy training’ by his critics, Macca defends the need for rest as he has never been injured in his entire career. He calls his main training the ‘skeleton’ and fleshes it out with deliberate flexibility. The many examples, drawn from his competition experience, give meat to this book. There are behind-the-scenes conversations, including his relationships with the titanic Teutons, Faris Al-Sultan and Normann Stadler.

A full chapter is devoted to his motivations, including a touching tribute to his mother (of Maori descent). His chapter on his 2010 Kona comeback (Chapter 10: My Masterpiece) is a thesis on how his completely different approach to his mental game. Macca’s gameplan was flawless during its execution, which led to a perfect day and one of the most exciting races for a long while. I think it matched his 71 seconds lag behind Normann Stadler in 2006, where he came in second. Certainly, 2010 was where we were treated to a glimpse of what the ‘Iron War’ (Scott-Allen showdown) was probably like: the handshake, the few words uttered, and the crucial ascent up the final hill.

Buy it, read it a few times, and apply parts of his strategies that you are comfortable with. It is also a fun read that honestly delves into Macca’s mind, myth, and his methods. Macca is like a WWE superstar (in three disciplines), without the make-up and over-the-top antics. No-holds-barred, bold, courageous, honest and poignant: the stuff that sports legends are made of.

Practice & Perpetual Progression

Are indefinite gains possible in sports and in business?

Economists propose evidence of the Law of Diminishing Returns, which simple stated means that: there will come a time when your interest and need for something you enjoy, eventually, diminishes in value. However, that does not mean you will sicken of it, yet you may lose your enthusiasm for it. I think that it is a great approach for delaying the need for instant gratification, and promote delayed gratification. Gorge the kid exclusively on ice cream (not the expensive, real milk-based, pints) and they will develop an aversion for it. Negative reinforcements do work; regularly attach pain and unpleasantness to a behavior (that you like to change) and there is a negative association. Watch the documentary Super-Size Me, and you will quickly learn the painful gastronomic point about subsisting solely on convenience food.

As promised, here is my collective and compiled approach to running less, safely and faster.

1) The top runners regularly run up to six days a week; be consistent.

2) Each week includes at least two or three, alternating, intense days.

3) Hydration and nutrition (quickly absorbed calories) is crucial for training and racing.

4) You will need additional calories during intense workouts and racing.

5) Treat all injuries before you intend to race hard.

6) Run barefoot (as a complementary intervention), however race exclusively in minimalist shoes or racing shoes.

7) Your initial race pace determines your final results. Sprint and burn. Patience pays.

8) Include one longer run each week (if you run 10-milers, do up to 15-17 miles in training).

9) Hard days means training at ‘race pace’ effort.
10) Lean forwards slightly when your run; avoid upright running (which looks cool but slows you down due to the 'braking' action).

Yesterday, I spent the evening chatting with a running team, comprising staff on active duty. Nathan Carlson, a physical therapist who was 14^th yesterday in the Men’s Open 21K came in at 1:11, which is close to Singapore’s top marathoner/5,000m record-holder Mok Ying Ren’s time. His colleague Marty, who is in his mid-40’s, came in at 1:11 also, and he earned 2^nd in the Masters Open category. For them, racing as a team, they individually race to win. They are motivated by prizes and podium finishes. They echoed Chris ‘Macca’ McCormack’s book title, ‘I’m Here to Win’. Tim, who had a toe injury, raced and still came under 1:30. They are committed to their individual and team goals.

(Seated L to R: Elite age-group runners Nate, Paul, Mary & Tim)

When you spend time with the elite age-groupers, you do pick up their energies. They are serious about their task when racing, and they do their best. They also know how to enjoy the privilege and opportunities bestowed on them. We bumped into the British team after dinner, and the English lads were also fun-loving guys who know when to activate their seriousness when racing for their organizations. Switch on, and switch yourself on differently.

Embrace the Suck!

The above mantra came from Chris ‘Macca’ McCormack, world champion in the triathlon (2007/2010) in his first book. This morning, I thoroughly appreciated the meaning of ‘Embrace the Suck’.

This morning, after getting a lift from my ever-generous swim-buddy, Desmond I lined up early on the Esplanade Bridge – to jockey a good start position. I found Muscle Poon and Brian, who kept me company for the first-half of the Singapore Bay Run/Army Half-Marathon. The air was thick was excitement, anxiety and nervousness – I empathised with my fellow runners, as my heart rate started to rise, just before the flag-off at 5.15am.

The morning was humid, made more stifling with the close proximity of runners. After going fast and furious for about 10K (and securing a PB), I felt my speed fading. I had to do some form of damage control, so I drank more fluids, chaffed down a packet of High-5 gel, and paced myself slower than the first-half. I seemed to hit a ‘second wind’ in two gulps, which took advantage of. The more patient runners overtook me; payback can be a pain! The Fort Canning Hill climb was a good way to increase my pace and lead over those around me, so I captured that. Self-doubt and worry started to whisper to me like a schizophrenic's busy mind; I had to refocus despite the physical discomfort, and mental distractions. It was getting hard to stick to a 4:30 pace, so I ran intuitively opting not to glance at my Garmin watch. I was pleased to see my time under the finisher’s archway read 1:33:03 (34th out of Masters, 4:26/K pace, and top-2 percent overall). It was a very good morning, despite three hours sleep, and sustaining a testosterone high after watching last night’s Mixed Martial Arts competition at the Indoor Stadium.

Was it an easy race? No. It was not easy for a neophyte or a veteran. How much you put into it, and want to get out of it will add to the discomfort/pain factor. When it feels hard, it probably is, or it could be a passing phase. We do get down at times, so we rise up, stand up straight, look forward and take another step forward. The ‘suck’ as Macca describes it is the moment when it hurts, and things may go awry. So, you suck it in, embrace it, and go with it. It is akin to boxers rolling with the punches. Insist, resist or persist. You may draw much from taking on the challenges that are flung your way.

I am grateful for the grand company at the end-point, seeing many happy faces, especially those who earned new personal best timings. Sanae took a photograph of Vijay and I, probably the only photographic evidence of my participation today. ‘Run Couple’ Rachel and Poon Zhi Li were interviewed on ‘live radio’; both did sub-1:30 times, and Zhi Li did it on Vibrams Five Fingers. Minimalist shoes were on active duty this morning, including an overseas runner who ran on taped toes.

I was also pleased to find out that I have, finally, improve my performance to be on par with my personal ‘icons’ in endurance sports: Victor Chan, David Tay, Mika Kume, Melvin How, Lieu Yee Leong, Freddy Yeoh and Ironman Poon. They have been instrumental in shaping my racing development over the years because of their positive attitude to sports and life.

After posting on Facebook my preliminary results, the comments came in rapidly for which I was stoked by. I have enjoyed a spate of PBs in local races, as well as overseas marathons this year. After a disastrous year in Ironman racing last year, I think I may have found some comfort with my new knowledge, skills and applied experience in racing.

Observations & Affirmations: 

1)    Mok Yin Ren and I were suffering from plantar fasciitis, and we swapped note about treating it. The final-year medical student and SEA Games qualifier finished first this morning in a time of 1:11.

2)    I met PB earners who shared a similar philosophy of ‘less is more’, and ‘train less, run faster’ PROVIDED the aerobic base is strong, training is consistent and you are well rested.

3)    Extra bodyweight (including muscle) can restrict your running speed.

4)    Minimalist shoes can still spell good timings however if you want to do very well, race in minimalist shoes/racing shoes. Barefoot racing can be a disadvantage.

This evening, I will meet Nate Carlson and the military team from Hawaii that did well this morning.

Have a good weekend!

Tomorrow: My collective approach to running less, safely and faster.
Photo-credit: Key Power International

Learning From Other People’s Experiences

This morning, I chose to train with two professional triathletes. Through Nicole Gallagher of local coaching company, BPMSports I did a track running session with Belinda and Justin Granger. Belinda has won 14 Ironman triathlons and placed consistently high at the World Championships in Kona.

Justin coached us today including his wife. After an 800m test run (at even pace), I qualified for Group 2. This meant holding 1:30-1:35 for 400m, with 200m jogging for recovery, for 8 laps. Group 1 had to do 10 laps with a faster pace. I ran with Belinda and another two runners. The lady dropped out from the pace after one lap, and I stuck closely with Belinda and the chap for six laps before I dropped my pace to 1:39 for the last two laps. Justin gave me encouraging feedback, mainly to lean more forward. After the workout, the Grangers shared some useful tips including the fact that they enjoyed working with triathletes as the latter never seem to give up on the hard work. They may take a longer recovery set, but they complete the work. I was pleased with my effort although running at 6.15am was a challenge unto itself. Their recommendation for speed-work seemed daunting: aim for 20-25X400m in each session. Mirinda Carfrae did this to do well for her runs in both 70.3 and Ironman distance. If it is good enough for professionals and elite athletes, it may be worth considering seriously.

I enjoyed my training session with the pros and age-groupers, although I had to rush off to attend a Train-the-Trainers certification. As luck would have it, I sat next to a New Zealand trainer/consultant, Mike Matthews who did sub-12 hours Ironman races about 15 years ago. At his best, he ran 1:20 flat for half-marathons and about 3 hours for the full 42.195K. A former cross-country runner and barefoot runner, he recommended me the following menu:

1)    Run off-road/trail at least once a week, running fast uphill and including fartlek (speedplay).

2)    Avoid junk miles – endless miles with no purpose.

3)    Ride not more than four hours, with occasional fast bursts/intervals (1-2 minutes sprints with recovery spins).

4)    Do bricks: run off up to 60 minutes, after a reasonably hard bike session.

5)    Swims should include hypoxic breathing (anaerobic, holding of breaths).

With Ironman New Zealand confirmed, my second Ironman for 2012 may be some of these choices: IM Korea, IM Switzerland, and Norseman. The latter is an extreme 226K that expanded itself this year due to cold weather and cold water. Participants swam up to 4.8K and rode 200K (instead of the usual 180K) before heading for a marathon that includes hilly terrain. Malaysia’s Tee Boon Tiong (in blue long-sleeved sweater in photograph) completed his quest for personal Viking victory in about 20 hours.

Here are Macca’s thoughts about his recent ITU race and injury, and how his plans to qualify for the Olympics may be affected.

Macca’s Last 7 Miles At Kona & My Next Race

I was watching a post by Biestmilch of his interview with Australian Ironman champion, Chris ‘Macca’ McCormack on his final seven miles with German Andreas Raelert in Kona last year. This is Macca at his passionate and introspective best!

Next weekend, I run in a 12K race – the equivalent of Macca’s last seven miles in the marathon. Macca expressed his maturity and expertise as a strategist when he raced. He stated that ‘training was the easy part. The hardest part was the racing.’ Love him or loathe him, he does play the ‘head game’ very well. He is akin to bodybuilder Arnold Schwarzenegger when he was vying for the Mr Olympia competition. He used to resort to psychological tactics like stealing competitors’ posing trunks, and pretending to eat before the competition. This upset contenders like Sergio Oliva (1970’s) and Mike Mentzer (on his 1980 comeback trail in Australia) who thought that he was superbly prepared; in fact, Arnold was not in peak condition but won because he upset the equilibrium and psyche of his adversaries.

Last night, I watched the docu-film, Fire on the Track – The Steve Prefontaine Story and observed film footage of the famed American national record holder (for all run events over -2 miles) and once-National Public Relations Manager for Nike, Inc. Steve was courageous in the way he attacked the track, always leading, and never relenting. This 58-minute film is supplemented with 3.5 hours of interviews with his coaches, team-mates and competitors; an interview with Bill Bowerman on his shoe designs; and a featurette of the Steve Prefontaine’s Trail (which was restored and used by runners in Oregon).

Another ‘Pre’ film that meets the exacting standards of a biopic of the legendary track runner is Without Limits. It was written with Pre’s training teammate, Kenny Moore (twice Olympic marathoner) and produced by Tom Cruise (who initially wanted to play Pre’s role).

*****

This week, I have been creative with my training sessions – doing stationary-bike/treadmill bricks. Having returned from the UAE on Tuesday, I completed a tempo/time trial run; several pool interval runs, and a moderate ride. As I was fatigued from a busy week teaching workshops, I missed my early ride this morning, as I slept another two hours. My lack of discipline proved to be useful as I rode for three hours, taking on a few slopes in the process, and then constructed it into a brick-session with a 45-minute pool run (with pyramid running intervals, i.e. 1-2-3-4-3-2-1 minutes of higher intensity, higher cadence running with one minute jogging between bursts).

I bumped into Ironman finishers Tee and Luke. Luke and I shared a 30K loop, and chatted about our similar approaches to training. For the Masters age-grouper, it seems like less is more. We both run three times a week, stopping when our form diminishes. We ride about 3-4 hours per session, however with intensity – rarely do we crank out junk miles (distance for the sake of chalking up mileage). Seven more weeks to Ironman Lanzarote, and this week will be a brutally honest week with tough sessions punctuating my pre-travel week. I intend to incorporate intense, Spartan circuit training sessions, too. Stay tuned!