What is Performance?

As we head into the winter months, it is important to take stock of where we have been this year, where we want to go in 2005 and, perhaps most importantly, HOW we are going to get there. There are many different ways to go about this process, but I think that for competitive athletes (i.e., those of you looking to place in your AG, make it to the big dance, etc.) it is important to assess your performance.

How did you perform in 2004?
Did you meet your expectations? Exceed them? Fall short? Taking some time - instead of adding ANOTHER 60' run to your week - to address this question will help you go much further, much faster, in 2005. Take stock of your race performances - what was good, what wasn't? Are your personal benchmarks too high? Where your benchmarks tangible - i.e., race Tufts 10k in 42 flat - and easy to assess?

What enabled you to do what you did in '04?
Looking back in your log, what was - or wasn't - your key to success? Was it run frequency? Was it a new killer bike workout? Was it joining a training group? or leaving one? Identifying these key enablers now will help you assess how to include them when you set out your plan for 2005.

How do you want to perform in 2005?
Perhaps the most important of the three. If you think this is your year to step up to the plate, how are you going to realize that commitment? Trips to the gym? Winter outdoor rides? If you need to back off (for health, family reasons), what will you do to maintain your fitness? Can you focus your efforts on one particular area to get faster improvement?

Regardless of how you did, this is the time of year to decide how you WILL do in 2005. Don't miss the boat - chart your course now and reap the rewards in 2005. The will to win is nothing without the will to train to win.

See you on the roads!

Coach P

Reach the Beach Team Roosters!!!

The Beach Was Reached!!!

One word: Unbelievable. I had an absolutely unbelievable time at the Reach The Beach Relay, a 24-hour, team based, running X-travavanza. How does it look on paper? 200 miles, up to 12 people, 2 vans, about 24 hours. How it works out in reality, however, is another story altogether!

I was on a team of 11, a motley crew from all over the East Coast (and one from Ohio!). Split into two vans (i was in van 2), we started at 11:20am on Friday. Any expectations of a quick start are dashed by the first leg, a 3.1 mile jaunt up the moutain at Bretton Woods...and then back down again. Ouch.

I was on legs 8 (8.8 miles, rated extremely hard), 19 (7.1 miles, rated very hard) and 30 (5.11 miles, rated easy). Leg one was tough...8.8 miles included several steep hills and some serious singletrack running. I managed to finish this leg in 1:01:40 for an average pace of 7 minute miles. Leg two was tougher as it started at 1:20 am in the pouring rain! There were some serious hills in this one as well...and the humidity made it very hard to breathe (but those hills didn't help either). I never really found a groove in the dark, dialling in a time of 52:35 for a pace of 7:24. Not bad, but not the 7s I was hoping for. Leg three was my final shot at redemption; an easy 5.11 miles that I managed - still raining at 11am! - in 30:56 for a pace of 6:04.

Enough of the details...This event was made by the people...the people on my team (David, Becky, Brian, Jaime, Jim, Radek, Don, Jenny, Phil and Kyle - Go Team Roosters!!!)...the other people out there racing...and all the people supporting us. Think an Ironman that keeps going all night long...you can't stop as your team is waiting for you at the next transition. Unbelievable spirit, grit, and determination.

Congrats to all who finished...for those of you who stayed on the sideline this year - don't miss out. This was the sixth annual event - sixth! And it has grown every year...more than 200 teams competed in this edition. Just let me know when you want to sign up! ;-)

Coach P

Racing for FUN??!!??

Does this phrase seem strange to you?
Are you confused?
Do you remember the word fun?

Well, newsflash people...unless you are heading off to Hawaii to race in October, this is the time of year to get out there and rediscover the F-U-N part of racing. There are a lot of great opportunities to try something new:

>> a crosscountry race
>> a team event (one bikes, the other runs, etc.)
>> a distance swim (like 1 or 2 miles for charity)
>> or something else entirely (like a volleyball league!)

For my part, I am heading up to do the Reach The Beach Relay, a 24-hour, team based, running event. Think: 200 miles, 12 people, 2 vans, 24 hours. How cool! I am totally stoked to run my 21 miles (in 3 segments). I get the best of all worlds - a long run, 11 new friends, total support, some mountains to climb...what more could an endurance athlete want???

Don't beat yourself into the ground...there will be plenty of time for that in January/February! So get online, get an event and get outside! Check out these resources:

Active.com
CoolRunning.com

See you outside!

Coach P

Going Mental...

For those of you who don't know, I am training for my second IM race this year. After doing IM Austria in early July, I am getting ready for IM Florida. I had a great lead up to Austria - two half marathon PRs, some good riding, and some time in the water (not enough). The result was an IM personal best (10:24, 5th American overall)...I was psyched.

Getting back on the horse, however, has proven much more difficult. After 4 solid weeks away, I have been struggling with a consistent routine. I just had a big weekend - 85 mile bike on Sat, 56 mile bike/4.5 mile run on Sunday - and I am really interested in how our bodies can go further than our minds think they can.

I struggled with getting started on Sunday morning, but knowing that I couldn't do a 1.5 hour run, I knew I needed to ride first. The first 45' were tough, but then I got into a groove and actually rode faster than I did on Sunday. I think that consistent aerobic exercise conditions the body, but doesn't affect the brain. :-)

Remember this as you get a sluggish start the next long workout: you WILL come around.

Get Out There And Train!

Coach P

Keeping Your Health...

The revelations about Bill Clinton's health - or lack thereof - highlight the continued importance of taking care of our bodies. The bad news? If you have the deck genetically stacked against you, there is little that any amount of diligence on your part will do to prevent high chloresterol or a tendency towards heart disease. The good news? Consistent exercise and a decent diet puts you miles ahead of that guy/gal next to you on the bus who is chomping on the donut and pounding his/her 3rd coffee of the day.

Now is the time of year, as we head into hibernating season here in New England, to refocus on what we put into our bodies. Remember swimmer Michael Phelps? I bet you do. His physique is one of many that stand out from the recent Olympics - remember that he has made millions of decisions over the course of his life (what to eat and when, when to work out, etc.) to get him to that point.

Keep this in mind as you consider your "off-season" - what decisions do you want to make? How can you improve? What are your goals? Good Luck!

Coach P

As your triathlon season ends...

...all the other stuff begins! Before you know it, you have be sucked into a few charity races, some century ride to save the whales and a marathon! :-) Using your well-earned fitness for fun *gasp* is definitely called for at this stage of the year...just remember not to over do it! Check out my latest article as you get ready to wrap things up.

In the meantime, enjoy the long weekend...if any of you are racing Monster this weekend...GOOD LUCK!

Coach P

Going to the Next Level...

For those of you who live (and train) in a cave, Ironman Canada took place this past Sunday. By all accounts, it was a great day for a race - and a race it was. You can read the Ironmanlive report here, and find out how Tom Evans and Lisa Bentley emerged victorious. What you might not see, however, is the story of the men's second place finisher, Gordo Byrn.

Gordo, or "G", began a personal quest to conquer the iron-distance in 1999. At that time, he was struggling through 10x100m swim sets (sound familiar anyone). After five years of consistent, hard work, G went from an 11+ hour finish at IM Canada to an 8:29 this past weekend. G is a living testament to what solid, consistent work - when applied correctly - can do for your athletic career. If you have a moment, check out his website to learn more about the man and his journey. May you be similarly inspired...