What I learned from the Ironman that changed my life

The Ironman triathlon consists of a 2.4-mile swim, a 112-mile bike ride ending with a 26.2-mile marathon run. What went on from the very instant I decided to attempt it to finally finishing the race taught me more than I could have ever learned from a college degree of study.

“It was like anything that has ever been worthwhile in my life; it was hard, painful and memorable.” Michael Lantz

It was like anything that has ever been worthwhile in my life; it was hard, painful and memorable. I learned a great deal about the conflict of my body hurting and wanting to stop and my mind playing tricks on me, tempting me to quit.

If I had to sum up the top three things I learned about myself it would include these.

Commitment

I learned that my level of commitment is equal to the importance I place on my goals and dreams. When I decided to do my first Ironman on April 15, 2007, I was all in. I was not going to let anything get in the way of crossing that finish line. 

Save time. Less stress. Wearing this item.

Okay it’s just a sock.

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If you work out and have to do your own laundry you might feel the same way as me when you have to sort all your socks. Over the years I had accumulated umpteen pairs of socks. Most of them had a left and right sock and when I had multiple pairs of the same kind sorting the style and left and right component would make sorting a pain in the rear end.

I finally had enough.

I threw all my socks away and bought 10 pairs of the same kind of socks that didn’t have a left and right. They were all the same. Now it takes me a minute to put them all together after laundry.

Save time. Less stress.

Daring greatly; what’s it like in the arena?

I’ve often thought why sports are a big part of American culture. Billions are spent on it annually. Fans flock to opinion talk shows and discussion groups are flooded with arguments why an athlete is or isn’t good.

As a fan I have my favorite teams. I have my favorite athletes. I’ve been on the courts and field of play. I’ve had fans yell for me and against me.

Perhaps sports are a microcosm view of life. Especially in the pursuit of owning your own business. Being employed for yourself, by yourself, completely independent as an entrepreneur is always scary.

One of my favorite excerpts from a talk is a corollary to entrepreneurship. It reads:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

(Excerpt from the speech “Citizenship In A Republic” delivered at the Sorbonne, in Paris, France on 23 April, 1910 by Theodore Roosevelt)

I honor all those athletes who dare greatly. I have little regard for the talking heads and especially fans who express disdain for an athlete as if to judge him/her for not making the fan’s team or perhaps the fan’s prediction look good.

I honor those daring greatly in the independent pursuit of entrepreneurship.

They are each to be honored and respected. Not the critic or skeptic “who points out how the strong man stumbles, or where the doer of deeds could have done them better.”

Each of my heroes, an athlete or entrepreneur,  who “strive[s] to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly.”

Daring greatly is a way of life for some.

No wonder the athletes and entrepreneurs never hear the jeers from the critics and skeptics in the stands. Critics are everywhere only to watch (and judge). Critics are to fearful to play and dare greatly because they couldn’t take what they dish out.

The only courage is from those on the field of dreams.

1 Minute of All-Out Exercise = 45 Minutes of Moderate Exertion | The Best for A Busy Life?

spin bikeFor many of us, the most pressing question about exercise is: How little can I get away with? The answer, according to a sophisticated new study of interval training, may be very, very little. In this new experiment, in fact, 60 seconds of strenuous exertion proved to be as successful at improving health and fitness as three-quarters of an hour of moderate exercise.

Let me repeat that finding: One minute of arduous exercise was comparable in its physiological effects to 45 minutes of gentler sweating.

by GRETCHEN REYNOLDS

Click to read the complete post

Want Better Health (Fat loss) and Results Exercising? Use a Heart Rate Monitor

FB-Pic-TempletWant speed? Slow down!

by Philip Maffetone, DC

(Note: all important references related to weight loss are underlined)

A heart rate monitor is still an underrated, misunderstood training companion. Many of today’s runners have monitors but don’t get their money’s worth from them. Heart rate monitors are really just biofeedback units. But without interpretation of the data they provide, their true benefits cannot be realized. Dorland’s Medical Dictionary defines biofeedback as “the process of providing visual or auditory evidence to a person of the status of body function so that you may exert control over that function.” As students in the 1970s involved in a biofeedback research project, we measured responses in human subjects to various physiological inputs; sounds, visual effects, and a variety of physical stimulation, including activity. The observed reactions were evaluated by measuring temperature, sweating, and heart rate.

It became evident that using the heart rate to objectively measure body function was simple, accurate, and useful. And its application in sports was obvious. For me, this was the beginning of a long process of using heart monitors with athletes.

By the early 1980s, I was using monitors for three important running applications:

  • Training
  • Self-assessment
  • Racing

Training

The use of a heart rate monitor for effective training entails two important aspects. The first is that all endurance athletes must build a good aerobic base, a notion that famed running coach Arthur Lydiard promoted decades ago. The second consideration has to do with the specific heart rate used during training, and how a runner determines that important number. Let’s look at each feature separately.

Building a good aerobic base means training only aerobically. During the base period, no anaerobic workouts (including racing) should be incorporated. Anaerobic activity will jeopardize the efficient development of your aerobic base, so every workout is aerobic. That includes your long run on Sunday, your hilly runs in the park, and any other workouts where you’re heavily influenced by other athletes or the terrain.

In addition, an aerobic base period is devoid of weight training, since lifting is also an anaerobic workout.

There may be several reasons why anaerobic workouts can inhibit aerobic base building:

  • Anaerobic training can decrease the number of aerobic muscle fibers, sometimes significantly. This can happen in just a few short weeks of higher heart rate training.
  • The lactic acid produced during anaerobic training may inhibit the aerobic muscle enzymes necessary for building an aerobic base.
  • Anaerobic training raises your respiratory quotient. This means the percentage of energy derived from sugar increases and fat burning decreases. In time, this may force more anaerobic metabolism and less aerobic function.

Anaerobic training raises your respiratory quotient. This means the percentage of energy derived from sugar increases and fat burning decreases.

Stress can also inhibit the aerobic system. Stress is nearly synonymous with anaerobic training. Excess stress raises cortisol levels, which ultimately increases insulin levels, inhibiting fat burning and increasing sugar usage. This promotes anaerobic metabolism and inhibits aerobic activity.

Aerobic base training is often the period of training where discipline, dedication, and hard work are most important. Most athletes think these three mental attributes are related to toughing it out, grunting, and training in pain. But it’s sometimes harder than that: training properly during the aerobic phase, for many athletes, is the most difficult part of my program. It’s the ability to go slower, despite what other athletes are doing and saying.

For the longer running events, 95-98% of racing energy is obtained from the aerobic system. This is another reason I recommend that most training be directed at improving this process. Building a good aerobic base takes about three months. For runners who have lost their competitive edge, have chronic problems (injury, sickness), or cannot lose that extra fat, a longer base – up to six months – can work wonders.

But the question remains: what heart rate do you use for aerobic training? Perhaps the most important feature of training with a heart monitor is knowing which heart rate to use. We’re familiar with the old formula: 220 minus your age, multiplied by 65-85%. But this method has no basis. Your maximum heart rate is supposed to be represented by 220 minus your age. However, if you’ve ever pushed yourself on the track or in a race to find your highest heart rate, you may have found, as more than half of the population does, that it is not the same as the formula. Then there’s the percentage: which do you use – 65%, 75%, 80%?

Rather than guess, you can use a newer formula that is scientifically based.

The 180 Formula

To find your maximum aerobic heart rate:

  1. Subtract your age from 180 (180 – age).
  2. Modify this number by selecting one of the following categories:
  • If you have or are recovering from a major illness (heart disease, any operation, any hospital stay) or on any regular medication, subtract 10.
  • If you have not exercised before, you have exercised but have been injured or are regressing in your running, or you often get colds or flu or have allergies, subtract 5.
  • If you have been exercising for up to two years with no real problems and have not had colds or flu more than once or twice a year, subtract 0.
  • If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 – 30 = 150, and 150 – 5 = 145. This is your maximum aerobic heart rate. For efficient base building, you should train at or below this level throughout your base period.

Initially, training at this heart rate induces emotional stress in many athletes. “I just can’t train that slow!” is a common comment. But after a short time, not only will you feel better, but your pace will quicken at that same training heart rate. One significant benefit of applying the 180 Formula to your training is the chemical response by the body: production of free radicals is minimal compared to running at heart rates even a little higher. These chemicals can contribute to degenerative problems, inflammation, heart disease, and cancer, not to mention speeding the aging process. By using the 180 Formula, you can run more miles without risking chemical stress.

Self-Assessment

A significant benefit of aerobic base building is the ability to run faster at the same effort, that is, at the same aerobic heart rate. And an advantage of using a heart monitor is the ability to objectively measure these improvements using the maximum aerobic function (MAF) test.

The MAF test objectively measures the improvements in aerobic speed during base building.

Aerobic speed means you can run faster at the same aerobic heart rate. Traditionally, only anaerobic work is supposed to give you speed. But aerobic improvements will too, and without the wear and tear which often accompanies hard training.

You perform the MAF test on a track with your monitor, running at your maximum aerobic heart rate. Three to five miles provides good data, although a one-mile test still has value. The test is done following an easy and full 15 minute warm-up.

Below is an actual example of a runner performing the MAF test at a heart rate of 150:

Mile 1 8:21

Mile 2 8:27

Mile 3 8:38

Mile 4 8:44

Mile 5 8:49

During any one MAF test, it’s normal for your times to get slower; the first mile should always be the fastest, and the last the slowest. If that’s not the case, it usually means you have not warmed up enough.

In addition, the test should show faster times as the weeks pass. For example, over four months, we can see the endurance progress in this actual case:

April May June July

Mile 1 8:21 8:11 7:57 7:44

Mile 2 8:27 8:18 8:05 7:52

Mile 3 8:38 8:26 8:10 7:59

Mile 4 8:44 8:33 8:17 8:09

Mile 5 8:49 8:39 8:24 8:15

This improvement usually is only realized during the aerobic base. If you add anaerobic work or racing to your training schedule, your progress will not be as good, or there will be none.

Perform the MAF test regularly, throughout the year, and chart your results. I recommend doing the test every three or four weeks.

The greatest benefit of the test is its ability to objectively inform you of an obstacle long before you feel it or see it in the form of an injury or declining performance. If something interferes with your progress – improper training, poor diet, excess stress – you don’t want to wait until it’s too late. The MAF test tells you, by way of slower times, months before that happens.

Racing

Another important aspect of the heart monitor and MAF test is that the test is predictive of performance. A direct relationship exists between your aerobic pace and your race effort. In other words, as your MAF test improves, so will your racing ability.

Data gathered on hundreds of runners over several years made it evident that the pace a runner could perform at aerobic maximum pace was positively correlated with race pace. The chart below, based on actual data, illustrates the relationship between MAF and 5K race performance.

MAF 5K

5K min/mile race pace time

10:00 7:30 23:18

9:00 7:00 21:45

8:30 6:45 20:58

8:00 6:30 20:12

7:30 6:00 18:38

7:00 5:30 17:05

6:30 5:15 16:19

6:00 5:00 15:32

5:45 4:45 14:45

5:30 4:30 13:59

5:15 4:20 13:28

5:00 4:15 13:12

The use of a heart rate monitor to guide you through aerobic base periods will not only help you get healthy, it will also help you perform your best for many years.

Philip Maffetone, DC has trained and treated many world-class and age-group athletes in most sports for almost 20 years. Permission granted to redistribute, as long as you acknowledge the author, Foot Notes and the Road Runners Club of America.

A Great Web Site to Purchase a Heart Rate Monitor: Heart Rate Monitors USA