Friday, April 29, 2011

New York marathon...false start. Re-start!!

In January last year I wrote an excited blog post about having just entered the New York marathon, however, as events turned out - an achilles operation, in particular - I couldn't run it and instead transferred my entry to this year. Today I received the official confirmation that I'm in and entered, and hopefully 3 others from our running group will be coming along also!!!
It will be an amazing race and trip...now I've just got to get to the start line in one piece.

Thursday, April 28, 2011

5 reasons Chrissie Wellington rules the triathlon world

This article is another written from the suggestion of http://www.firstoffthebike.com/ - check there for more great triathlon news and stories...including several of mine!!

It is surely a sign that you've made it in your field when you're simply known by your first name, with no further explanation needed; like when someone mentions your name and everybody just nods in agreement. Think of people like Tiger, Roger, Madonna...and now add to that list, Chrissie. Sure, the circle of interest around triathlon is small, but certainly within the triathlon world - Ironman and I'd also suggest, ITU - Chrissie can be none other than Chrissie Wellington. She needs no introduction.

Chrissie Wellington's feats and accomplishments are well documented, and equally well marvelled at. But in the same way that great sporting champions almost transcend their sport, Chrissie is well on the way to doing the same in triathlons. Here's some good reasons why she rules the triathlon world.

1. She is good.
This is stating the obvious, of course, but Chrissie has the aura she does because in her chosen event she is unbeaten, and unbeatable. Some might say that in order to rule the triathlon world she should have a wider range of performance in other triathlon distances, like tennis players winning on all surfaces, golfers on all courses, etc. However when history is written her results and performances over Ironman distances will stand the test of time. The only other athlete I can think of with a similarly perfect winning record is Herb Elliott over 1500m / mile distance, whom history has elevated to legend status. They both won/win every time.

2. She has raised the performance bar
The greatest athletes in history were not just good, but set new standards of performance in doing so. They performed and won in ways - and by margins - that hadn't been seen before, and became the benchmark for how to compete, whether it's in endurance or more skill-based sports. Athletes like Sergey Bubka, Usain Bolt, Martina Navratilova, Paula Radcliffe and others are in this category and dominated their sport. The history of sport shows these people popping up at infrequent intervals, but whose legacy was to give their competition a kick in the pants to raise their own performance in order to be competitive. And surely, over time, the field caught up only for another standard setter to emerge. Chrissie has had a similar effect in Ironman triathlons.

3. She is humble
To quote from her recent Sth African IM race report, "As I have said before, my goal is for self-improvement, to do justice to my hard work...and to continue to challenge my own limits. I never expected to break the World Record...and in doing so I have challenged my own preconceptions about what is possible. I don’t find it easy. I endure highs and lows just like any other athlete, there are times when my body is screaming, when I don’t know if I can finish, and when I question why on earth I am actually putting myself through this torture. But that’s where the mind takes over, and I draw strength and confidence from people who inspire me."

As much as she is an amazing athlete, she is also very humble in how she assess what she strives for and what she achieves. She manages to maintain a connection with the real world aspirations and dreams of everyday athletes and not appear arrogant, complacent or aloof. She's the kind of rival you'd want to hate, but can't, and in doing so earns the respect and admiration of her peers at all levels.

She also writes the best race reports ever!!

4. Her background is unorthodox
In endurance sports athletes are (usually) rewarded for years - even decades - of consistent toil and hard work from an early age and often peaking in their late-twenties and into their thirties. Chrissie defies that norm and yet is the best in the world after only a handful of years, which followed what seems like pretty average sporting participation growing up. In doing so she developed a very rounded life and perspective - also perhaps a little unorthodox - and could seemingly walk away from the sport and back into a professional working role whenever triathlon loses interest for her...Ian Thorpe gave a similar impression, in my opinion. To have that entry point into triathlons, let alone becoming the best in the world, is just not how it is usually done and only adds weight and credibility to comments she makes about the sport.

5. She is known outside the sport
The best athletes in the world are recognised outside of their sport for the excellence they bring to arena, and their impact on their event. All the people already mentioned easily fit into this category in terms of recognition and admiration for their abilities. Chrissie has gone the closest of any triathlete to achieving such recognition outside of triathlons. The renowned and widely respected web-site, The Science of Sport, named her as their Sportswoman of 2010 with detailed analysis of her performances in a male-female comparison, followed up with similar article after her Sth African IM victory.

In writing about Chrissie receiving this award they commented, “But to be an overall sports person of the year, you can't just win against your rivals, you need to dominate them, move your sport forward a generation, change its history, and become "mainstream".” and, “The conclusion I'd draw then is that Wellington has taken women's Ironman distance triathlon and bounced it forward by virtue of her amazing performances.”


Chrissie Wellington is the “big cheese” in triathlon currently. Although some may argue the merit of a Hawaii IM victory against an Olympic Gold Medal, it is the manner of her performances and what this has done for the sport is why she rules the triathlon world. This is all without mentioning the positive influence she has on female participation in not just triathlons, but sport in general.

Tuesday, April 19, 2011

I can do that!!


I'm writing this after two of the annual "big city marathons", London and Boston, where some incredible running was put down out on course by the elite runners, and also by a few runners I know who travelled to Boston...knowing some people there makes the results and performances seem a little closer. The same thing happens when you witness live the best athletes in the world compete - you feel like you're a small part of their performance.

Regardless of how near or far you are from great performances, witnessing or hearing or watching or reading enough about them leaves you with the same feeling, "I can do that!!". The best in the world, or even the best in your neighbourhood, make things look easier than you find it and inspire you to believe that you can achieve a level if not the same, then better than you currently are.

The same thing happens after the Olympics, Commonwealth Games and other big sporting events. The number of people who join their local club are great for participation levels, with surely a good number of them sticking to it and becoming long-term members. It seems to be a win-win for everyone, and over time increases the chance for more sporting champions to emerge and inspire even more people.

It all starts with something as simple as people thinking "I can do that!!".

The only problem I can see with the surge of motivation is for people to bite off more than they can chew, and (literally) run into problems. Sometimes the lesson is quick and simple, like the first lap of the block an unfit person might run!! But sometimes it can take longer and more effort to realise that a progressive approach may have been more prudent, like a person signing up for an Ironman and realising a sprint triathlon might have been a good first step as they wallow around in a sea of fatigue. These are extreme cases of a simplistic scenario.

In many cases, and for someone like me, seeing these great performance from both the elite and my peers gives me confidence to step up my preparation a notch and strive to be like them, and believe that only some carefully planned hard work is all that lies between now and my own great performance. It's the stuff of day dreams and goose bumps to be motivated by the outcome, crossing the line bathed in pride and satisfaction about what you've achieved, and provides the energy to push on through the ups and downs. When your goal become part of you then motivation is never an issue.

So if you ever want for some inspiration in chasing your goal, just look to people around you achieving their own goals and say to yourself, "I can do that!!".

Tuesday, April 12, 2011

When to do the long run

In any endurance sport training program the long session is the foundation and back-bone of the schedule, around which all other training is / should be planned. Put simply, the long session is part of the training constitution!!

In triathlons the need for a long bike and long run session (swimming is a different scenario) must to be planned around competing needs for different types of sessions, recovery, logistics, time, family, work and more. As a result the 'default' solution is usually for the long ride and run to be done on successive days, on the weekend - Saturday and Sunday morning. This approach has served many athletes, however that does not necessarily mean it is the 'best' way of scheduling these sessions.

The 'best' solution would be a situation that is not bound by a 7 day week routine, but since that is reality for most people then you need to be practical and realistic within the prevailing circumstances. So we need to think laterally to consider what is an optimal (as opposed to best) routine for fitting in long ride and run.

A number of well credentialed and experienced coaches advocate NOT doing a long run the day after a long ride, but doing it on a Tue or Thur, for a few good reasons including the following:
  • You're better to do your run when your legs are fresher, allowing for a quicker pace.
  • The recovery cost of back-to-back long ride and run is greater than by separating them by a few days.
  • Sat ride and Sun run is not a true simulation of running of tired legs like you experience in a race.

These are good points that I agree with...to an extent. I could make some counter points summarised by saying that your legs are rarely "fresh" as a triathlete, it's just degrees of tired. Where mid-week may not have long rides, it will have hard bike sessions instead. Get used to it.

As an athlete, and now as a coach, I've considered switching long run timing but have stuck with Sat-Sun routine for the following reasons:
  • Age group athletes often don't have time for a long run mid-week, and still get the recovery afterwards during a M-F routine. That is, it is not ideal to do a long run before work, or to run late into the evening.
  • If an athlete is struggling / too tired to do a long run the day after a long ride (Sat-Sun) then perhaps they're not fit enough to be doing the distances they're attempting, or they're not making sure they recover well enough on Saturday.
  • If you do a long run on Sunday then you have another opportunity mid-week for a medium-long run / double run to boost mileage. If you do a long run mid-week you miss this chance.
  • For most athletes, IM athletes in particular, there are only 8 weeks or so (+/- 1-2 weeks) during pre-race build where volumes may be high enough to warrant this kind of change, where changing routine introduces more complications that it solves.
  • Long runs are a great chance to run in new and different locations without the hassle of a bike (or consuming even more weekend time), which is only practical on a weekend (Sunday).

These are just a few points, and it is not to say that either approach is 'best', but reflects the different philosophy and routine of athletes and coaches. It is a balance between many things, not the least of which is life schedule and practical logistics - in my judgement, optimal training needs to fit around them in order to have a long-term and sustainable involvement in any sport.

Either way, fitting in the long bike and run should remain as the top priority in any training routine, and ultimately, each athlete will find a schedule that works for them and meets their goals and objectives. To achieve that balance is the greatest success of all.

Wednesday, April 6, 2011

Patience and Persistence

Athletes the world over fit very nicely with the Type A personality definition, such as being impatient, highly competitive, hostile and aggressive(??), and incapable of relaxation. A very familiar ring for many, I'm sure, which makes two key ingredients of sport rather ironic...patience and persistence. After all, who wants to wait around when you're trying to take on and beat the world?!?!

Patience and persistence are ideal bedfellows - they need each other - and without them you'll never reach your potential.

Patience is the ability to wait with a calm feeling for something you want desperately. It's an area that many of us really struggle with, but improve as we get older...which is experience. As kids, it's hard to see past the here and now; to see the forest for the trees. You know the saying...if only I knew then what I know now...it would all be different (or would it?).

And it can frustrate you to tears, like having to wait until you're 18 to drive a car (or drink!!). The lesson of patience, and the sense of perspective that comes with it, is one that can only truly be learned over time. That's what patience is, allowing the passage of time to unfold so all the variables can play themselves out...even if the end result is the same as you predicted. Learning takes time. Hasten slowly.

Patience is realising that the process of improvement and development takes time, repeating the big and little things over and over and over, each time making a micro-improvement on the previous time. Patience in sports also plays out in competition, in being the steady pace tortoise and not the hare that burns out before the end. Patience allows you to forsee what might happen, and take pre-emptive actions.

Persistence is having the drive to just keep on doing it, overcoming the roadblocks and detours in pursuit of your goal. Persistence can overcome it. If you simply can't figure out how to quite do something, can't recognise when it is time to quit time to accept that you haven't got a chance. The ability to, no matter what the disappointment or set back, to continue to move forward one step at a time is, perhaps more then anything in this sport, an absolute requirement.

So how do you develop persistence and patience? Well the same way you develop as an athlete; practice. You make yourself wait and accept waiting. You make yourself go out the door for those miles when your tired, when it's raining, when it's late at night, when it's zero, when it's snowing. No matter what, and each individual time is a victory. You are going to miss days, you are going to lose. But then somewhere down the line you will think back and realise you can't remember the last time you didn't get out the door, then as Zatopek said "Motivation is no longer a problem."

So the next time you have a crappy race or training session and then have to get up for a session the next day it's raining, remember we have all had these days and the champions are made right there on the mornings when you want nothing more then to sleep a little longer.