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Ironman Hawaii Post Race Vlog Part I

Ironman Hawaii Post Race Vlog Part I. I did this while I was still in Kona, Hawaii and truthfully, I am super glad I did it. As I was watching the videos and putting them together, it truly made me smile. After the race, I sent an email to my team, and told them that I did it but was not happy with my time. When I see this video, I am excited, happy and very honored to have been a part of the “Super Bowl of Triathlon.”

This vlog is a two part series. This is part I, as I chat about the Pre Race, Swim and T1. Part II is the Bike, T2 and Run/Finish Line, which will drop on Friday, October 27th (My Bday!) Enjoy the Ironman Hawaii Post Race Series! Mahalo 🌺

 

Oh Happy Day…

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Should I do a Marathon Before an Ironman?

This topic can be a bit of controversy here but these are my opinions, as this is my blog. I know what I believe and I know what works. Next week, “Post Kona Vlog!” 

As we are heading into our “Season of Improvement,” a lot of athletes will do a variety of activities during their “season of improvement,” such as mountain biking, strength training, yoga, mobility work and run a marathon.  This is a conversation between a coach and their athlete, who is doing their 1st Ironman:  

Athlete: “I am going to do a marathon before I do my Ironman.”

Coach: ”OK. Why?”

Athlete: “I want to see how fast I can go and run the distance.”

Coach: “Do you think you can run your best alone marathon time after you swam and bike in your Ironman? I don’t believe Christian Bustos* did that in Kona in 1992.”

Athlete: ”Well, I have never done a marathon before, so I feel that I need to do one before my Ironman. There is a marathon in the Ironman.”

Coach: ”I realize that. I understand that reasoning. My concern is the recovery time from the marathon, along with possibly injuries.”

Athlete: “What do you suggest? To do a marathon or do not do a marathon?

Coach: “DO NOT do a marathon.”

That coach is me. Here are my reasons of why athletes should NOT do a marathon before their Ironman:

1. Recovery time: 

Recovery time from a marathon is about 4-6 weeks. Everything in your body is in recovery mode…muscles, tendons, joints, ligaments, immune system, etc. Whether you set a PR for your marathon or you did your first, it is all the same.

There is a scientific study that has taken part of the calf muscle, pre and post marathon. The study showed that there was damage done during the marathon. The study explained that training for the marathon and during the marathon showed inflammation of the calf muscle, along with rhabdomyolysis, which is damaged skeletal muscle is breaking down at a fast rate, along with possibility of having urine in the blood.

Have you ever got a cold or upper respiratory infection after a major event or race? Yes, your immune system is severely damaged.  Check out this study about marathon training and immune function.

2. Possibility of Injury:

Training for a marathon is very hard on the body. The body is in a constant motion for 26.2 miles. For example, running is you and the road. You have to push your body through space and time. When you are swimming, you have the water to help you stay afloat (well for some). When you are cycling, you have the bike, to help you go through space.

As a triathlete getting ready for a marathon, you may plug in some swims and bikes but your focus will be 4-5 days of running. It takes a longer time to recover from a run, then it would from a swim or bike. Every time you hit the ground, think about how the ankle, hip and foot absorb your body weight. There are numerous studies about injuries and running a marathon. Check these ones out: Risk Factors for injuries… or Injuries Sustained by Runners…

3. Lose Quality Training time for the Ironman :

Let’s say your Ironman is in May. You did a marathon in December. It takes you about 4 weeks to recover, which puts you at January. We are starting to increase your swims and your long bikes.  Starting in January, you should be getting into your 4-hour bikes for the Ironman but this is what happens…

Body is fatigue. Mind is fatigued. You may not have the desire to get outside for those long bikes. We are losing some quality bike workouts for your Ironman. You may not have the desire to push yourself.

4. Training for a fast marathon will NOT benefit you for your Ironman:

Running a stand along marathon is completely different than running a marathon after a swim and a bike. Your Ironman run will be slower than your marathon time. Check out Timothy Noakes, “Lore of Running.” He has 15 Laws of Training. Check out #7, “Don’t Race When in Training…” Noakes explains that when you race, you race. Don’t race an event or do a “time trial” before your main race (i.e. Marathon vs. Ironman). “Racing, then, should be only the time-trials, and should only be run every two, or preferably three, weeks apart…six weeks between events would be more suitable for a marathon runner, but once every two months is probably better,” says Timothy Noakes. (Remember he is talking about running but a lot of his laws apply to triathletes).

*Who is Christian Bustos you ask? Christian Bustos ran a 2:16 stand alone marathon in Frankfurt, Germany.  At Ironman Kona in 1992, Bustos was on Mark Allen’s tail for 14-15 miles straight until he puttered out clocking a 2:49 (6:27/mile pace) Ironman marathon time. Mark Allen clocked a 2:42:18 (6:11/mile) that day. I am not sure if Mark Allen has done a straight out marathon. My point is, you will not be able to run a stand-alone marathon pace during your Ironman.

What do I suggest for your off season?

  1. Strength Training: Click HERE for the search link to “Strength Training” on my blog. You will see a #SHITTON of information. Start building those antagonist (opposite) muscles in the gym, that you don’t use for the swim, bike and run.
  2. Work on Mobility: Check out Kelly Starrett’s Mobility WOD Tons of great stuff for athletes.
  3. Sign up for a Masters Swim group: Want to improve your swimming?  Swim with FASTER people.
  4. More Strength Training…
  5. Find YOUR Zen. Read. Hang out with friends and family. Go to a movie. Clean those headboards. Focus on your recovery from a successful triathlon season.

I understand why new Ironman triathletes want to do a marathon before they actually do one. It is for the mental aspects of that they can complete a marathon.

Let’s look at your off season…let’s start looking at quality workouts versus quantity workouts. Let’s start looking at enjoying life for 2 months and do something different because in January, you will be right back at it getting ready for your Ironman!

Interested in getting a FREE “Five Week Strength Training for Triathletes” Guide? Click the photo below to grab your copy TODAY!

Grab that 5 Week Strength Training Guide!

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Training Peaks FaceBook Live from Kona, Hawaii

Thank you Training Peaks for an interview in beautiful Kona Hawaii as I am embarking my first Ironman Triathlon World Championship. Check out their FABULOUS article HERE about my journey.

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Pre Ironman Kona Blog

I wanted to put together a vlog for you all this week before I left. Life got in the way. Then I thought, I will do a vlog when I get to the condo. Since, we are literally ocean front, the beautiful ocean waves crashing will be too noisy to talk over, #toughlife, so with that said, I will share with you what I wrote in my journal yesterday, October 10th, 2017…

Travel Day to Kona

It was an early morning for us, especially getting to bed late. Of course, the Whoop said I was 40% recovered with only 2.5 hours of sleep. I am really hoping to get some more rest this week. I would think the sound of the ocean wave crashing will be helpful.

Wow. I am 4 days away from the race of my life. I am seriously honored and blessed to be here at the Ironman Triathlon World Championship.

How am I feeling with being 4 days out?

Excited. Nervous. Motivated. Scared. Happy and honestly, a bit tired.

My guess is the tiredness will improve over this week, as I know I will be able to sleep well and take an occasional nap, which is pretty common for us heading into race week.

My nerves will be there until that gun goes off in the morning. As I look up in the sky, I say “Thank You” to my God and wave to my Grandpa, “See you at the finish line!”

The excitement will be there with me for the rest of my life. How could it not?

My motivation is the course, the people watching from Kona (my Mom, my bestie, Krista and their friends Kathi and Jen), the people watching from their computers, the volunteers and of course, seeing Chris on the race course. This place is ABSOLUTELY MAGICAL as a spectator. Now, I get to experience it as a participant. I can’t even imagine what it will be like but I believe it will be all that it could be and more!

Being scare comes from the unknown. It is a long day for an Ironman Triathlon, so you have to be on top of mind, stay with the plan that you and your coach put together. The plan is very simple:

GO BE FEARLESS!

GO BE A PACMAN!

The happiness is there and I am truly overwhelmed with joy and emotion right now. I really need to get that sleep that I am craving.

There are SO MANY people in my “stadium” to cheer me on from Kona to Wisconsin to Michigan to Canada to Mexico and of course, my home state, Texas.

I have realized, “It is time to “Fly with the Butterflies.”

I have never been more excited to be able to participate in this Super Bowl of the Ironman Triathlon. Truly my cup runneth over…

Follow us this Saturday, October 14th. Head to IronmanLive.com and send us GOOD JUJU! 

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The Whoop Article and Ironman Kona 2017

Some of you know how much I LOVE my Whoop and I have talked about it the last 10 months since I have gotten it. Check out their article on The Locker. Stay tune as we will chat about the data during and after the Ironman Triathlon World Championship! Stay tuned!

My Road to the Ironman Triathlon World Championship

“Champions keep playing until they get it done right.” – Billie Jean King It was 1989, I was 17 years old and ABC’s Wide World of Sports was on television. Some of you may be “young” enough to remember the tagline: “The thrill of victory and the agony of defeat.”

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