RunnerDude's Gear Review: Timex Ironman Triathlon 150-Lap TapScreen

As long as I can remember, Timex has been long associated with quality,  dependable and affordable time pieces. From my childhood, I remember the Timex commercials (back when they were 60secs not 15) with the "They take a licking and keep on ticking" slogan. The old John Cameron Swayze ads are still very vivid in my mind where they did everything from a speed skater putting the watch on his skate blade to putting the watch on the end of an arrowhead to the funny one in 1977 where they had a planned "failure" when an elephant stomped on the watch completely crushing it with Swazye replying, "It worked in rehearsal." The company has long since stopped using the catchy slogan, but I still can't help to think of durability and dependability when I think of Timex.

Actually, my first experience with the Timex Ironman watch rivals their old commercials. I was in my 20s and at the beach on vacation. Walking on the beach I spotted something in the water wrapped in seaweed. I quickly bent down to pick it up before the tide swept it back out to sea. Covered in slimy seaweed was a Timex Ironman watch. It had a tattered Velcro strap on it with a palm tree design. I figured it must have fallen off a surfer. No telling how long it had been in the water. It was a little beat up, but to my surprise it was still working. I cleaned it up, bought a new band, and actually wore that watch for about 5 years.

Ever since that walk on the beach, I've been a Timex Ironman wearer. I have several fancy GPS watches that I've tested for various companies, Timex included, and they all work really well, but sometimes a basic sports watch is all I want. Plus I don't have to worry about always having to charge the dang thing. Or worse be on a long run and it die on me.

Recently I had the opportunity to test one of Timex's newest sports watches the Timex Ironman Triathlon 150-Lap watch. It has all the expected Ironman tools such as the INDIGLO Night-Light making it easy to read at night, easy to find start/stop/reset buttons, and set up that so easy it's basically ready to use right out of the box. It also includes a Target Time Pacer and dated training log with best lap, average lap and total time as well as a 100-hour chronograph with lap and split times. The hydration and nutrition alarms reminding you when to refuel are pretty cool too.

But the coolest thing about this new Ironman watch is it's Tap Technology. This new technology allows you to log split times with one firm tap on the watch face. No more hitting the wrong buttons, slowing down or almost tripping while you look at your watch to measure splits. You can also set the tap to light, medium or hard. So no worries about accidentally tapping the screen and marking a "false lap." Another thing I like is the oversized display. The large numbers make it easy to read at a glance. It's also water resistance to 100m, so I don't have to worry that my soggy summer runs will damage the watch nor when I forget to take it off before hopping in the shower after a run.

So, if you're in need of a sports watch and want to easily keep track of your laps or miles as well as all the other cool bells and whistles Timex provides, check out the Timex Ironman Triathlon 150-Lap watch.

Note: While Timex requested the product review and provided the watch for testing, I received no payment for completing the review, nor was I encouraged to write a positive review. The review results are strictly based on my experience with the watch.

A Healthy Energy Bar That Tastes Good?

I've posted numerous times on the importance of fueling your runs and refueling after a workout. Your body needs quality energy to support your training, especially on those tough long runs or those speed workouts. And it's just as important to refuel to help support and ensure fast muscle recovery.

There are a ton of sports nutrition foods on the market. Like most anything, there's quality and then there's junk. Some sports bars are mainly glorified candy bars (full of fat and sugar), while others may be healthy but taste like cardboard. If you're like me and been running for any length of time (over 25 years, man I'm feeling old), then I'm sure you've tried them all. And if you're a connoisseur of sports nutrition, you've probably honed in one or two brands of that you prefer. If you're like me, once you've found something that you like and that works for you, you're hard-up to change.

The other day, I was contacted by Erin DeMarines. Erin is a competitive triathlete, certified nutritional consultant, certified sports nutritional consultant, certified personal trainer, and fitness model. Erin's also the founder of E-Fit Foods, Inc. and the creator of 3BAR. 3BAR has grown to become a leading energy bar of triathletes and people seeking a "clean, natural, low sugar, wheat and gluten free, and vegan energy bar.

Okay, I can hear the wheels screeching to a halt. I know, I know.....you heard all those "healthy" terms—clean, natural, vegan—and you're thinking two things....flower child and cardboard. I know, I know. But there's one thing I learned in my 45 years—most anything is worth trying once. You miss out on a lot of good eating, fun, and life if you're not open to trying new things. So, when Erin asked if I would like to test out 3BAR, I said, "Why sure!"

I received three different flavors of bars to try—Blueberry Blast, Tropical Tri, and Cocoa Crunch. The flavors sounded good. First thing I do when I try out a new energy bar is read the label. First thing I read was "vegan, kosher, wheat free, dairy free, gluten free, trans-fat free, cholesterol-free, GMO free , all natural....... my initial response to that was, "Healthy." My second response was, "Ut oh....cardboard nightmare!" But the last descriptor said, "Great Taste!" So, I held out some hope.

Before digging into a bar, I decided to read a little more about how the bars came to be. Come to find out Erin based the recipe off of a cookie recipe from her grandmother. She tweaked and refined it while making it for her personal training clients. The demand from clients grew until eventually 3BAR was born. Well, anything that begins with a grandma, has to be good. Right?

I received 6 bars (2 of each flavor—Blueberry Blast, Tropical Tri, and Cocoa Crunch). I'm currently in training for the Marine Corps Marathon as well as running with my groups I'm coaching, so nutrition and fueling is really important. Plus the North Carolina heat and humidity is really zapping me of my energy. Three times I ate a bar before a long run and three times I used the bars for refueling after an intense workout.

I'm happy to report the bars worked well in both situations. Before the run, it gave me what I needed for the long-haul without making me feel too full nor did it give me stomach issues on the run. When I ate them afterwards, they were easily and quickly digested and really seemed to help in my post run recovery.

The best thing is that even though the bars are free of just about everything, they are pretty dang tasty. My favorite flavors are the Tropical Tri and the Cocoa Crunch. Nothing wrong with the Blueberry Blast either, I'm just more of a chocolate and nut guy. The Cocoa Crunch has chocolate and peanut butter and the Tropical Tri has almond butter, chocolate and coconut.

So, can a bar that's vegan, kosher, wheat free, dairy free, gluten free, trans-fat free, cholesterol-free, GMO free , and all natural taste good? Hell yeah! Give it a try. Check out the website. Also check out this video clip where Erin talks about 3BAR herself.

Note: While I was contacted by Erin DeMarines to test and review samples of 3BAR, I was in no way compensated for the review nor was I encouraged to write a positive review. The review is based soley on my personal experience using the product.

Runner of the Week: Suzanne

A few months back, I was at seminar for Triathlon coaches. The seminar was about an hour away in the Raleigh-Durham area of NC. The session was great. It was divided into three sections—yoga for athletes, resistance training for triathletes, and running drills. During a break the yoga instructor asked if I knew the lady sitting in front of me since we were both from Greensboro. I had been looking at the back this person's head for the past hour, never realizing we had both traveled from Greensboro for the session. The instructor introduced the lady to me as, Suzanne Duncan. My eyes lit up upon hearing this name. You see, Suzanne is a yoga instructor as well as a triathlon coach in Greensboro. I'd heard her name many times and had heard great things about her yoga classes, but had yet to have the opportunity to meet her.

We emailed after the seminar and Suzanne stopped by the studio one day and we had a great chat. It was during this chat that I learned of Suzanne's plans to run an Ironman in the weeks ahead. After conquering the Ironman, Suzanne did a free seminar at RunnerDude's Fitness for my clients and other runners in the community. It was a packed house! Suzanne, has a wonderful story of how she came to fitness, yoga, and the world of running, swimming, and biking. Read on to learn more about Suzanne.

RD: Are you a native North Carolinian?

Suzanne: I was born in Ohio but grew up in Carmel, Indiana. After college, moved around through Tampa, Atlanta and Memphis and finally settled in North Carolina.

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RD: Share a little about yourself. What do you do for a living? Hobbies?

Suzanne: I have an accounting degree from Indiana University and am a CPA. I was lucky to be able to give the 40+hour/week job up about 6 years ago to concentrate solely on teaching fitness classes, yoga and coaching. My husband and I travel a lot during the year to some rather exotic locations. However, I'm just as happy laying on the couch reading a good book.

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RD: How long have you been dong triathlons?

Suzanne: I did my first triathlon in 1994. It was an indoor triathlon at the Spears YMCA and I was scared out of my mind that I wasn't going to be able to finish. I cried when I did because I was so happy I had actually completed the 50 minute event.

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RD: From reading your website, I know you lost a lot of weight. What motivated you to do so and how did you go about achieving your great results?

Suzanne: I always tell people that I had been trying to lose weight my whole life. I always remember being overweight. After letting my weight creep up to over 300 pounds and being in a crappy marriage, I finally realized that I deserved to be happy. Something clicked in my brain and I made a commitment to myself to start eating healthier. I joined Weight Watchers and concentrated on my diet for a few months. I then started walking and eventually added in all the other stuff I do now. It was a long journey but so worth it!
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RD: What got you into triathlons?

Suzanne: I had always watched the Hawaii Ironman on TV each year and wondered why people would put themselves through that much torture. Well, I guess now I know why. There was a local triathlon at Sedgefield that some of the YMCA cycle instructors were talking about doing. They asked if I was interested and I said no because I hadn't been running. Once I picked up running, my friend Mary Beth encouraged me to sign up for the indoor triathlon. My current husband had also done triathlons in the past so he was there to encourage me as well.

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RD: What do you enjoy most about the triathlon--the run? swim? bike?

Suzanne: Biking is my true love of all the three disciplines in triathlon. It's the one I do the best at and the one that makes me feel fast. I think it comes from the fact that I started cycle classes way before I began to swim or run.
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RD: What are your favorite training foods?

Suzanne: I certainly have to give a shout out to Erin Baker's Wholesome Baked Goods (formerly Baker's Breakfast Cookies). They are such delicious, good-for-you cookies. She was also my very first sponsor. She gave me lots of cookies to pass out at races and really made me feel special by being on the company's triathlon team. With my recent Ironman training, I also enjoy Latte flavored Power Gels, Pomegranate Berry Cytomax and Clif Bars. Mango flavored smoothies with a shot of protein powder and peanut butter is also one of my favorite recovery drinks.

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RD: Are you a lone runner or do you run with some buddies? What do you like about each?

Suzanne: I first "learned" to run with a YMCA buddy that took me through the paces of building up from a walk to a run. I really enjoyed running with her. Then, I began to run alone because I was slow and most of my friends were faster. I enjoyed being on my own schedule and going wherever I wanted and going at my own pace. Now, however, I have recently started running with a few other people and absolutely love it. I love being able to chat and take my mind off the pain. They push me to be a faster runner which is something I really feel was lacking in my first years of running.
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RD: What's the funniest or oddest thing that's happened to you while on a run or a ride?

Suzanne: In triathlons, the organizers always use an orange spray paint can to mark rough patches of road. During the Woodlake triathlon a few years ago, there was a dead deer on the side of the road - partially in the road and partially off to the side. It was huge and was not something that we would have missed. However, the race organizers drew a big orange circle around it, just in case we did miss it.

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RD: What's your biggest running / triathlon accomplishment? Why?

Suzanne: This one is easy. I just finished Ironman Coeur d'Alene. It's definitely my biggest running AND triathlon accomplishment all wrapped up in one because I had never run a marathon or even anything longer than 19 miles prior to this triathlon. Coming from being an inactive, overweight smoker completing an Ironman is huge. It was a huge boost in my confidence. Today, I feel as if I could accomplish anything.
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RD: Do you have a favorite brand of running shoe? Which model? Why?

Suzanne: I have been running in Asics my whole running "career". They feel fantastic on me and I'm of the mindset "Why fix something that ain't broke?". Some shoes look flashier but I'm good with the Asics.

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RD: What's your favorite race distance(s)? Do you have a favorite race you run each year?

Suzanne: My favorite races are anything that's flat and in cooler weather. I really enjoyed the Indianapolis Mini Marathon. The course has tons of support from locals and lots of music and bands along the way. It was also my very first half marathon. Being from the Indianapolis area, running around the Indy 500 track was an awesome experience. My race schedule seems to change a little each year depending on our travel schedule so there isn't one that I just have to do each year.

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RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?

Suzanne: Most of my clients are new runners and new triathletes. If you have a desire to do something then do it. It's like putting your shoes and socks and running clothes out the night before. When your alarm goes off, you just go get dressed. Don't think about it or you might talk yourself out of it. Once you get going - or once you get done! - you will feel better about getting your workout done. The other thing is that if you have a big goal set for yourself, be confident that if you follow a plan you will succeed. I always tell my clients to "trust their training". There has never been one time where I have failed if I have been true to my training.
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RD: Open Mike: Share anything you'd like about your running / triathlon experiences, past accomplishments, goals, dreams....anything you haven't previously shared.

Suzanne: The last thing I would want to share is the thing that I learned from completing an Ironman. Don't let previous negative experiences or past negative thoughts hold you back or discourage you from doing something that you want to do. One of my clients gave me a magnetic that I have prominently displayed on my fridge - "Life begins at the edge of your comfort zone". That is so true. Don't be afraid of trying something new. You might just surprise yourself!

Thanks Suzanne for sharing your story! Be sure to check out Suzanne on Facebook and at her website.

Runnerdude's Runner of the Week: Mark Olivieri

I find it so inspiring when I read about individuals who are able to balance family and fitness. I discovered one such person when I stumbled upon the blog Journeys of a Triathlete Father of Five. Mark Olivieri is the host of the blog. In the "About Me" section, Mark says, "I am an eternal optimist and a hopeless romantic—and I am proof that no matter how busy our lives are—it is possible to find balance with a little sacrifice." As a father of 3 and a runner, that was enough to pull me in and I've been following the blog ever since. Read on to learn more about Mark's story.

RD: Where are you from?
Mark: Rochester, New York

RD: Share a little about yourself. What do you do for a living? Hobbies?
Mark: I am a composer and a university professor. One of the really great parts about my work is that I get to travel places and work with incredibly skilled musicians and ensembles who perform my music. It is also a great opportunity to work in location runs. My hobbies include running triathlons, cooking, and eating—my wife and I are self proclaimed foodies.

RD: How long have you been running?

Mark: I first started running in 1997 while a graduate student at Ithaca College. I was into strength training then, and would run to get in some cardiovascular training, or so I thought. I did not really know what I was running for, how to train, how far I should go, or how fast. I only ran indoors on the treadmill after weight training. I would run two miles at 6.5 m.p.h. I remember thinking that was fast at the time.

This will be my fourth season of triathlons. I wish I had found the sport earlier in life, and that I had done more running, swimming and biking at an earlier age. However, I think that is part of the reason why I love it so much. It is great—and humbling—being a beginner at something again.

RD: What got you into running?

Mark: I think I got into running because my training partner at the time was trying to get leaner (we are so narcissistic when we’re young, aren’t we?) Not to mention, the treadmills in the gym that we went to faced the cardio area where there were a lot of college coeds climbing up and down on steppers and kickboxing in scantily clad sports apparel. Shallow to be sure, but it provided a great landscape of the potential dating pool.

As far as triathlons go, as a child, I have always been captivated by watching Ironman on t.v. When I was a kid, I would listen to my father marvel at these athletes who would get off their bikes after riding 112 miles and then run a marathon. Two summer’s ago, my wife’s cousin Matthew stayed with us to lose weight. I trained him and he lost 72 pounds over the course of three months. We decided that we would train and run our first one together, which we did.

RD: What do you enjoy most about running?
Mark: My favorite thing about running and participating in a triathlon is how it makes me feel. Training can sometimes be tedious, but that is when you have to switch gears to make it work for you. There is nothing quite like the feeling of crossing a finish line—no matter how far the distance. I also love the camaraderie that you share with fellow athletes training—your successes and failures. They help you grow as an athlete, and develop ways to be more efficient.

RD: What are your favorite training foods?
Mark: My favorite training food is pasta—no doubt. I can eat it about a hundred different ways. I actually wrote a post on my blog titled “Confessions of a Complex Carboholic” where I proclaim my love for this culinary masterpiece.

RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Mark: It depends on my mood, but I am almost invariably someone who enjoys running with others. For me, it is a motivation and safety issue. I am less likely to dog it out there if I am being pushed by someone else. I do like to go out there on a long run by myself to collect my thoughts, and my mettle.

RD: You just taught me a new word—mettle (inner strength, spirit, the courage to carry on ) Cool! I definitely agree. I love my buddy runs, but also need the solo runs just to think about complex issues or just absolutely nothing.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Mark: I am not quite sure how funny it was for me, but my training partners thought it was: let’s just say that training for my first HIM, I made a b-line to the bathroom with 3 miles left to go while running the half course. I have yet to run faster negative splits, but when you are having lower g.i. issues, you can really motor to the nearest bathroom.

RD: What’s your biggest running accomplishment? Why?
Mark: My biggest triathlon accomplishment thus far was a top ten age group finish at the Finger Lakes Olympic Triathlon just a week after running the Rochester City Marathon. My legs were still fatigued, and I had to push it hard and forget about the pain for a couple of hours.

RD: you have a favorite brand of running shoe? Which model? Why?
Mark: My favorite brand of running shoes has been New Balance. I am a creature of habit. When I find something that works for me, I stick to it. I wore New Balance 882’s for about five years. They do not exist anymore. I just recently switched to Pearl Izumi SyncroFuel. The verdict is still out.

RD: I'm like you. It takes me a while to find a shoe that works and when I do, I like to stick with it, but Murphy's Law always kicks in and usually the shoe I find is overhauled the next year or discontinue, so the search is back on. I just recently reviewed the Pearl Izumi Syncro Fuel XC Trail shoe for Pearl Izumi. I really liked how is performed and gave it 5 Dudes. They just sent me the road version and I'm looking forward to testing them too. Let me know how you like yours after you've run in them for a while.

RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year?
Mark: I think my favorite race distances are both the half marathon and half-ironman. You can push it, but you will not be wobbling like you are nine months pregnant for a week after the race. My favorite race so far has been the Musselman Half Ironman in Geneva, N.Y. The race director, Jeff Henderson, does an outstanding job making everyone from the first place finisher to the person who comes is last feel like winners.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
Mark: I speak to non-runners, and wannabe triathletes all the time. When people find out that I race triathlons, they always ask me for advice getting started. The first thing that I tell them is that running and triathlon communities are wonderfully supportive. People want to give you advice, and be encouraging. Find a running group, a triathlon club, or other support network. Take a spinning class, start doing master’s swim, and take lessons if you feel you need improve in a given discipline. Make it a lifestyle. The other thing I tell wannabe triathletes and beginning runners is that you do not need to go out and purchase a $5000 carbon fiber rig for your first race. Your mountain bike will be fine, or rent or borrow a road bike. See if you like it. Don’t skimp on running shoes though! Find a qualified professional to help you find a decent pair of shoes for you. This will make a big difference.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.
Mark: Everyone has off days and weeks. That is okay. Try to analyze what it is that is impeding your training. Do you need more sleep? Do you need to change your diet? Running should be fun. You can make it as difficult as you want depending on the goals you are trying to attain, but for me, it is always about having fun.

As for my own goals: I want to become a much better swimmer this year. I know that I need to take lessons and work with a professional in order for this to happen. My goal with any race is to perform better than I did the last time out.

Thanks Mark, for letting us get to know you a little better! Be sure to check out Mark's blog—Journeys of a Triathlete Father of Five.

Runner of the Week: Sage Rountree

I've corresponded with this week's Runner of the Week, Sage Rountree, a few times over the past year. Back in May '09, I posted a review of a book she had written The Athlete's Guide to Yoga (VeloPress, 2008) as well as on the video of the same name by Endurance Films. Then the following July, I posted another review on her newest book, The Athlete's Pocket Guide to Yoga (VeloPress, 2009). I was impressed by Sage's knowledge of yoga and running as well as her willingness to share the information with me. After all she's written for top publications such as Runner’s World and Yoga Journal and has published articles in Running Times, Inside Triathlon, and Endurance Magazine.

I finally met Sage in person, a couple of weekends ago when I attended a USA-Triathlon sponsored workshop on supplemental training activities triathlon coaches can use with their athletes. The workshop was divided into three parts-Yoga, Resistance Training, and Running Drills. Sage lead the Yoga portion of the workshop. She was very personable and even though I was the only participant that needed a little "help" in a yoga position or two, she guided me in a very supportive manner. My body felt awkward but not my being. Thanks Sage!

Read on to learn more about Sage and her experiences as an internationally recognized authority on yoga for athletes and an expert endurance sports coach as well as being an athlete herself.

RD: You're located in the Chapel Hill-Carrboro, NC area. Are you originally from that area?
Sage: I've been here ever since grad school, having been sucked into the university town vortex. Happily, it's a great place to be stuck. Before living here, I grew up in Winston-Salem, NC, and I was born in chilly Buffalo, NY, long enough ago to vaguely remember the Blizzard of '77.

RD: I'm sure people ask all the time, but is "Sage Rountree" your birth name?
Sage: Yes, they do, and I can see why, especially since I became a yoga teacher! I was born Sage Hamilton (my parents, in search of a flower name, got my name from the Burpee Seed Catalog), and I married the wonderful Wes Rountree for my last name. He tried to convince me not to take his name, because it's so hard to spell (there's no "d," and he's no relation to the very cool Richard Roundtree).

RD: I see you have a Ph.D, but I seem to recall you telling me it was in something like English Literature. What brought you into the world of yoga?
Sage: Prenatal yoga, when I was ready to feel the connection that yoga fosters. Before that, I'd had a few frustrating experiences with yoga—frustrating not because they were bad, but because I found them much harder than expected.

RD: What are the benefits of yoga to someone who runs?
Sage: Yoga confers whole-body strength; flexibility for fluid range of motion through the running stride; and mental focus. All of these directly complement running.

RD: If a runner (who's never experienced yoga) wants to join a class, what's the best form of yoga to look for, if there's not any sessions specifically geared for runners or athletes in his/her town?
Sage: It can be tough to choose a class, because without guidance you might stumble on something that's too slow-paced (and therefore boring), or too fast-paced (and therefore disheartening), and think that's all that yoga has to offer. My best advice: keep trying till you find the right fit. To help in that, you should look for classes that will teach you the proper alignment. These may be called "Hatha," "Beginners," "Alignment-Based," or "Iyengar." I really like the Anusara style as a good fit for runners; it focuses on alignment and on plenty of backbending, which, done carefully, can have huge benefit for runners.

RD: Your books The Athlete's Guide to Yoga and the The Athlete's Pocket Guide to Yoga are great tools. How did writing the books come about for you?
Sage: I'd long wished aloud to my husband that I could find a book that explained how to mesh endurance sports and yoga. One day, he posited that I should write the book myself. All the books on my shelf at the time were published by VeloPress, so I approached them, and the rest is history.

RD: In addition to being a renowned yoga instructor and frequent contributor to Runner's World and Endurance Magazine, you're also a triathlon coach. How long have you been a triathlete? What drew you to the sport?
Sage: I did my first triathlon in 2005, thinking the training would be a welcome break from training for road marathons, and it was.

RD: What got you into Triathlons?
Sage: The fun of the new, and a desire for cross-training after a season where I incurred a stress fracture. I came for the variety, and I stayed for the friendly people and the crazy joy of doing three things in one event.

RD: What do you enjoy most about the tri? The swim? The bike? The run?
Sage: I like funky swims, like the 53-degree rough chop we enjoyed at the 2008 Age-Group World Championships. Like yoga, they put me totally in the moment (the drive for survival will do that!). But the run is always my favorite part, both because I love running and because my cycling is so mediocre that I get to feel fast as I catch the cyclists who don't like to run.

RD: What are your favorite training foods?
Sage: Plain old original PowerBars (the classic, chewy ones, called PowerBar Performance Energy), in Peanut Butter or Honey Roasted Nut. Tried and true, they've worked for me for so long. I'll eat most of one for breakfast before a race or hard workout, or as snack or lunch on the bike. I've also come to love, much to my surprise, the flavor of the PowerBar Double Latte gels. They don't taste so much like coffee to me as like caramel. Ah, sugar!
Speaking of sugar, I'm also very partial to afternoon tea—scones, muffins, and the like—when I'm in heavy training. My children were completely spoiled as I trained for Ironman Coeur d'Alene last year; we went to various bakeries and coffeehouses for snacks almost daily.
RD: Scones for training. I like that! Now I have a good excuse when I pick one up with my morning coffee. Guess I need to find a race to train for too, huh?
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RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Sage: Both. I have a fantastic group of women I run with most weeks; I love it for the camaraderie, for the humor, and for the extra push. I like to dissociate and focus externally in the early stages of a workout or race, and I can be very chatty. I also like the work of bearing down and focusing that I get in my solo runs. To that end, my ideal long workouts—bike or run—involve riding or running to meet a group, doing the middle section with them, and continuing on alone.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Sage: The Frosty 50K at Salem Lake this January was run on a very, very cold day—14 degrees at the start, and not much warmer at the end. For hours, I enjoyed listening to the sound of the ice on the lake. Sometimes it gurgled like a toilet in distress, which was funny; sometimes it wailed like a musical saw, which was odd. That sound really stands out as a memory from that day.

RD: What’s your biggest running and or triathlon accomplishment? Why?
Sage: It's cliché, but probably requalifying for the Boston Marathon at the Boston Marathon.
RD: That's an awesome accomplishment. I'm still trying for the qualifying time to get there in the first place. Maybe this fall at Marine Corps it will happen for me.

RD: Do you have a favorite brand of running shoe? Which model? Why?
Sage: I've been running in the Adidas Supernova Glide for a while now, and I really like them. My favorite shoes ever were the Asics Gel DS Trainer 12s. Rest in peace, friends.
RD: It's funny, but the discontinuation of a faithful running shoe, is like the death of close friend.

RD: Do you have a favorite race that you run each year?
Sage: The UNC Wellness Center Super Sprint Triathlon, which takes place across the street from my house, is a logistical favorite. While I prefer long-distance races, I actually place better, comparatively, at short races. Some of my past favorites are gone now, the Coach Bubba 20K in Durham and the Carrboro Classic Long-Course Duathlon. They've gone the way of the Asics Gel DS Trainer 12s.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
Sage: Work together. Accountability and positive peer pressure will help you build the consistency you need to let your body adapt to the (good) stresses of running.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.
Sage: I was a very nonathletic child and came to running while in graduate school. We had a big chocolate Lab who needed a lot of exercise. I'd take him on walks in the woods, then run to stay with him. That running grew very slowly, and what a gift that was. While it's noble to set a lofty goal—couch to a marathon, say—your body will adapt better if you take things slowly, organically, and for the pure joy of it. Keep it a treat, like running in the woods with a beloved dog, not a chore.

Thanks Sage for sharing with us a little about your amazing life and your gift of yoga that you share with athletes of all levels. To learn more about Sage, be sure to check out her website as well as the new website for The Carrboro Yoga Studio. The clip below gives a sneak peak into the studio.

The Carrboro Yoga Company from Mary Lide on Vimeo.

Runnerdude's Runner of the Week: Stan

This week's featured runner hails from my hometown of Greensboro, NC. I've known Stan for about 12 years and we have kids about the same age. Several years ago I ran with Stan a time or two, but at the time, running didn't seem to be his thing. Fast forward to 2009...I bumped into Stan while working the NC Marathon expo last May. Wow! What a transformation! Stan was never overweight, but he had definitely lost weight since that last time I had seen him and he looked like a runner! He and his daughter had signed up to run the GO FAR (Go Out For A Run)5K that was being held in conjuction with the marathon. GO FAR is a nonprofit organization that gets kids trained for their first 5K. Running is definitely Stan's thing now. Check out his story.

Featured Runner: Stan Park

RD: So Stan, I know you’ve lived in Greensboro, NC for quite a while, but where did you grow up?

Stan: Grew up in Lincolnton, NC and have resided in Greensboro since graduating college in Chapel Hill for last 21 years.

RD: Share a little about yourself. What do you do for a living? Hobbies?
Stan: I will have been married to the same woman for 20 years in May. We met in college (UNC) and are blessed to have 2 daughters—a freshman in high school and a 6th grader. I am a partner in insurance firm—Craft Insurance Center. I run our Employee Benefits department—we help employers manage their health care cost. It has been an interesting time with health reform. I am involved at our church—Westover. Member of Nat Greene Kiwanis (of Neal Leeper fame) past board chair of the Enrichment Fund for Guilford County schools, board member of Reading Connections (adult literacy) and also Spears YMCA and board member of the Better Business Bureau. Like to read, garden and workout.

RD: Man, Stan, you’re a busy guy! How long have you been running?
Stan: Off and on for a while—ran track in high school—but that isn't saying much. Ran some 10K's about 18 years ago. Really serious in the last 20 months.

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RD: What got you back into running more seriously?

Stan: Need for physical fitness. This last venture into running is a result of realizing my children needed more physical activity—after about 9 months of realizing telling them to exercise was not real effective, I made the conscious decision to change my behavior (without any fanfare) and model healthy lifestyle. 40 lbs and 20 months later—not only am I in great shape, but my oldest is on the high school cross country team and forbids soft drinks in her teenage body, my wife has completely changed our diet and is a regular at Y (and has done some mild trail running) and my youngest is committed to swimming and running along with a great diet for an 11 year old. So I think my main "thing that got me into running" was my family.

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RD: Being a model for your kids and family is awesome man. Besides seeing how your running as benefited your family, what do you enjoy most about running?
Stan: It is peaceful—I enjoy the sense of accomplishment, the redemptive feeling of fatigue, the mental challenge that surpasses most any other experience we can have.
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RD: You mentioned your 40-lb weight loss. That’s awesome. I used to be “the fat kid” till I lost 40-lbs in high school. So, I can relate to how good that weight loss feels. Eating right is a big part of training. What are your favorite training foods?

Stan: I like a bowl of Kashi cereal before I run. Best post-run snack is my own creation. Grabe some oatmeal (liberal amount), add Skippy natural peanut butter, some raisins and chocolate soy milk, and then mix it all up—partake in the great flavors!

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RD: Are you a lone runner or do you run with some buddies? What do you like about each?

Stan: Mostly I have been a lone runner. It suits my time schedule best and I like focusing on my running and not letting my competitive instinct overtake all runs. I recently started running with a local running group called the BlueLiners (named after the blue line on the pavement where we start our long runs; also happens to be the color of the line that marks the Olympic Marathon course)—it has been surprisingly great. Good conversation and some dependability in knowing others are wanting to run on these really cold mornings. It also helps with pace—good to talk with those who are into the sport. Most of my friends just don't quite get it.

RD: I’ve been attacked by Canadian Geese in flight, had to jump over a copperhead snake, been stung in the mouth by a bee and crossed paths with a rabid coyote on my various running adventures. What's the funniest or oddest thing that's happened to you while on a run?

Stan: Usually jumping deer during dark evening runs always puts a jolt into me. It wasn't funny but before the Fun Fourth run, I ate my bowl of Kashi (as usual) and I thought the milk smelled bad, but I was more focused on the race (it was my first since my return to running). I started feeling a little odd at the very end of the race—turns out the milk was really spoiled. The next 24 hours were awful, but I finished the race.

RD: What's your biggest running accomplishment? Why?

Stan: Mainly sticking with it. I completed a short triathlon in August and placed 2nd or 3rd in my age category—it was a good feeling. Mainly though the change in my overall health and my family’s positive response to it has been the most rewarding accomplishment related to my return to running.

RD: Do you have a favorite brand of running shoe? Which model? Why?

Stan: I am still working this out. The folks at our local running store (Off’n Running Sports) have been very helpful. I’m currently breaking in a pair of Asics—previously wore Saucony—think I like the Asics better.

RD: What's your favorite race distance(s)? Do you have a favorite race you run each year?

Stan: Not sure yet—but I really enjoy trail running. Did the Triple Lakes Half Trail Run in October. I think I enjoy it because it reminds me of my childhood running through the woods. I like the mental aspect of being aware of every step and being in the woods is awesome. Yeah I think trail running is probably my favorite.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?

Stan: First, you can do it and you won't regret it. Start slow—maybe even on a bike or elliptical (I like the elliptical a lot.) Getting your weight in check before subjecting your body to the rigors of running might be helpful. I have said to many who have asked me about my avid running, “You have to look at a commitment in totality. Then you have to basically look at each day and determine when am I going to work this in.” Our lives are too hectic to be stuck on a regimented plan. If you focus on a regimented time to work out and that time passes, then you miss the workout. It’s better to be focused on the dedication to working out and find the time each day, no matter if it’s the same time every day or not. You have to be flexible with your workout schedules, but inflexible with the desire and commitment.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.

Stan: Not sucking up—but I read RunnerDude’s Blog practically every day. It has been a nice connection to the running community and is one of the top valuable tools on the Internet. I think it is a great space for new and experienced runners—I appreciate your dedication. Goals—finish my first marathon in March—Tobacco Road Marathon in Cary, NC.

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Thanks for the interview Stan! It's awesome knowing that RunnerDude's Blog has been so helpful! I hope it has for other runners as well! See ya at the BlueLine!

Inside the Minds of a Triathlete: A Conversation With Nationally Syndicated Cartoonist, Author, and Triathlete Jef Mallett

As an endurance athlete I've run many a race from the 5K to the marathon and everything in between. Yet there are two areas I have yet to venture—the ultra marathon and the triathlon. One day I'll venture beyond 26.2 miles, no doubt. But the triathlon? That one has always intimidated me. I think it's the swim leg of the three-sport event (swim, bike, run) that makes me take pause. Something about swimming with hundreds of other swimmers, feet and hands all flailing, that just unnerves me a bit. If I'm honest with myself, though, I think it's more of the unknown that holds me back. Give me a stretch of road to run on, it doesn't matter the type—flat, hilly, curvy, muddy, paved—and I'll be a happy camper. I know exactly what to do. Throw in swimming and cycling and all the sudden my comfort zone is gone and I'm no longer the seasoned athlete. I'm back to square one.

This past weekend I had the awesome pleasure of talking with someone that put me at ease about the world of the triathlete. Award-winning and nationally syndicated cartoonist Jef Mallett recently published Trizophrenia: Inside the Minds of a Triathlete (VeloPress, 2009)—a wonderfully humorous and informative book about the obsessive-compulsive rituals of the triathlete. If the name sounds familiar, you may know Mallett from his nationally syndicated cartoon Frazz, which runs in over 160 newspapers across the country and Canada. You also may recognize his wonderful illustrations in Jamie Smith's book, Roadie: The Misunderstood World of a Bike Racer. Jef also writes a regular column for Inside Triathlon and Triathlete magazines.

When I first began reading Trizophrenia, I didn't have much hope of it being a page-turner. Afterall, I am an endurance runner not a triathlete. What was I doing delving into foreign territory? But I wanted to know more about this unknown world and besides the cover art was very appealing, so it wouldn't hurt to read just a little, would it? In this case, I was hoping that you could judge a book by its cover.

When I opened the book and saw the very first illustration (a swimmer, cyclist, and runner sitting on a couch all three talking at the same time to a psychiatrist who's feverishly scribbling away on her notepad), I realized that I was going to relate to this book just fine.

And fine it was. Except for a snack run and a few bathroom pitstops, I read the entire book in one sitting. The same humor and insight I love about the Frazz cartoons abounds in the text and illustrations of Trizophrenia. I was instantly pulled into the world of a triathlete and soon realized that they may even be slightly crazier than long-distance runners. Somehow I found that oddly comforting. By the time I finished reading the book, I was thinking, "Hey, maybe I can actually complete a triathlete."

Having such a great experience reading Trizophrenia, I contacted Jef to get more insight into the mind of this talented illustrator, writer, and triathlete. Here's our conversation:

RunnerDude: How long have you competed in triathlons?
Mallett: Over the years I've switched from tri to bike and back again, but I ran my first triathlon back in 1981. I wasn't very good, but I was instantly hooked. I was very intimidated at first, but with each race I got better and more confident.

RunnerDude: What inspired you to write a book about triathlete life?
Mallett: A few years back I started writing a column for Inside Triathlon. What a great job! I get to write (which I love) and I get to write about triathlons (which I love even better)! That led into me illustrating Jamie Smith's book Roadie: The Misunderstood World of a Bike Racer for VeloPress. In working on Roadie, I thought, hey I can do a similar book on the life and times of a triathlete. Simultaneously, VeloPress was having similar thoughts. The rest is history.

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RunnerDude: I love the title Trizophrenia and how it's positioned as an ailment on the back cover even listing the symptoms (delusional spending on expensive equipment), treatment (training and racing to quell the delirious symptoms and create a state of euphoria), and a prognosis (triathletes can ultimately thrive and reach a heightened engagement with life if proper balance is achieved). How did you come up with the title?
Mallett: I'm so glad you like the title. I did a lot of brainstorming and I kept coming back to Trizophrenia. It was so adaptable and so exactly what the life of a triathlete is...a wonderfully chronic, overwhelming, and intoxicating state of being.

RunnerDude: Other than reassuring that triathletes are crazy and that that's okay, is there another message you wanted to convey to the readers?
Mallett: (laughingly) Well, I wanted to reassure the seasoned hardcore triathlete as well as the novice that yes, in fact they are a little bit crazy, but that that's almost a requirement of the sport. I also just wanted to share a funny philosophy of the sport with lots of illustrations so anyone (athlete or couch potato) could learn about the sport and why so many consume their lives with it. There are a multitude of books on how to train for a triathlon. I wanted to share the whys.

RunnerDude: Are there any endurance training books that have influenced you over the years?
Mallett: I read anything and everything about endurance training. I don't use every technique or training strategy I read about, but it's good background. Way back in the 80s, I read a wonderful book The Bicycle Racing Book by William Sanders. Keep in mind, that back in the 80s bike racing was an unknown. If you raced bikes, the public viewed you as a little off kilter. Sanders' book did a wonderful job of sharing with the public the technical, practical, and the emotional sides of bike racing. That book and its message (it's much more than a sport) have stuck with me over the years and I wanted to convey something similar about triathlon racing through writing Trizophrenia.

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RunnerDude: How did writing Trizophrenia compare to writing Frazz? Was it like apples to apples or apple to oranges?
Mallett: It was more like apples to pears. There were a lot of similarities (i.e., telling stories, telling jokes), but there were some big differences (i.e., the long-scale timing). Writing the comic is a forced discipline. I have a routine and I get in a groove and I can produce each Frazz within familiar set deadlines. Writing a book was a very different experience. All of the sudden I had to write a big long book in a short period of time. Let's just say that I didn't get much sleep in '08-'09. I always thought I was a disciplined person, but this truly tested my skills. Every time I neared the completion of a chapter, I'd think to myself, "Is it done?" "Is it done?" "Is it done?"

RunnerDude: My favorite part of the book was the "What It Takes" section, particularly the section on "Guts." That section really helped me see how much an endurance long-distance runner has in common with a triathlete. What was the most enjoyable part of writing Trizophrenia?
Mallett: For me it was describing the race itself. It put me right back there in the heat of the moment with all the adrenaline-induced, heart-pounding excitement that comes with each and every race. It was awesome reliving each race. My pulse actually sped up when recounting the events.

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RunnerDude: I love your illustration style. I think I'd have a hard time keeping the illustration ideas at bay while doing the writing. Did you ever get sidetracked from the writing by illustration ideas?
Mallett: No, I think very visually, so I didn't get tempted. But now that I think of it, when I write Frazz, the text and illustration happen more simultaneously. So, I'm kind of surprised, now that you ask that I didn't get sidetracked. But somehow I was able to write the text and then work on the illustrations.

RunnerDude: I love how you've added the informative and often very humorous anecdotal footnotes at the bottom of most pages providing further insight into your mind as well as the general triathlete's mind. How important was it for you to write the book with as much humor as information?
Mallett: I have a favorite expression of non-triathletes that I like to call "What for." "What for you want to put your body through that torture?" What for you want to swim, bike, and run all in one event? "What for you want to give up every minute of free time you have to train?" I wanted to help convey to the "What for" crowd (like Sanders did in The Bicycle Racing Book) that the triathlon is much more than a sport. It's a lifestyle a state of being.

RunnerDude: Do you have any advice for someone contemplating their first triathlon?
Mallett: Without infringing on Nike's trademark slogan...."Just Do It!" It's harder in a whole different way the first mile. So stick with it. That initial fear and pain will turn into exhilaration and an awesome sense of accomplishment, but you have to push past the initial shock. Also hang around with other triathletes. Your family and friends aren't going to understand or probably encourage this new sport you've discovered, so find that support amongst your peers. And never stop asking questions!

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RunnerDude: Do you have anything specific to say to your readers?
Mallett: Buy the book! (laughing) Come out and race. If you're still undecided, volunteer at a local triathlon event. This will give you great insight into the event and what's involved on the frontline as well as behind the scenes. Enjoy yourself!

RunnerDude: Do you have any upcoming races?
Mallett: I hope to do Musselman in Upstate New York and there's a new Ironman at Cedar Point in Sandusky, Ohio that I'd really like to do. There's also several local races that I'm sure will temp me.

I'd like to personally thank Jef Mallett for taking time out of his busy schedule to talk with me about his love of the triathlon and the process of writing his book Trizophrenia. Jef really is a cool dude. For more information on Jef and his work, be sure to visit his website.

How Running Changed My Life: Sara's Story

Running is a big part of Sara Cox Landolt's life. Just this summer she earned USA Triathlon’s Level 1 Coaching certificate. Read on to find out how it all started back in 3rd grade.

I made my track debut in the third grade at an all-city co-ed track meet. It was the type of meet where anyone could sign up and kids got a free Orange Crush t-shirt for participating. My sister Sue and I tried a few events; we were already there, so why not enter multiple events, even if we had no idea how to long jump.

My dad suggested I run the 400, one-time around the High School track. Before the race he gave me some coaching advice.

“Now, the other runners are going to start out fast and get tired—they could burn out. I want you to run a steady pace, saving energy for the whole lap,” he suggested. I watched his face, listened seriously and agreed, determined to run the race correctly.

The gun fired and right away the kids around me sprinted, leaving me head down, heart pounding, jogging around the first arc of the oval-shaped track. Within seconds, my dad, who was filming the race, could no longer keep all the racers in his viewfinder. Instead, he panned down the track to the other runners getting farther and farther ahead. Then back to me, my eyes searching, feet plodding along, alone. Watching the film now, you can tell he’s trying not to laugh audibly. And watching it now, I laugh, loudly.

That simple race in my terrycloth shorts and wornout sneakers lasted minutes, but felt longer. I remember rounding the other end of the oval, almost done, and thinking I should keep running out of the stadium and get out of there? But, I stuck it out. I kept going and somehow passed a girl, maybe she had asthma, finishing in time to take third place of the girls. I made the choice to keep running and was handed a white ribbon.

Persistence and old-fashioned stubbornness got me once around a 400-meter track. With twenty-some years of character-forming life experiences I hoped my feet would later carry me across my first Ironman finish line tape. What would it take to get there?

Learn more about Sara's adventures with running, triathlon and life at www.ironmakeover.blogspot.com. Sara also volunteers as a moderator in active.com’s triathlon community, stop by and say hello. http://community.active.com/community/sports/triathlon Thanks Sara!

Multiple-Race Training Manual—Something for Every Runner!

In my 20+ years of running, it didn't take me long to learn that a lot of the endurance race training books on the market are very similar in content and strategy. So, when I saw this odd-sized, spiral-bound training manual, I figured it was the same old plans in fancy packaging. I quickly discovered I was wrong. From the spiral-bound lay-flat binding, to the laminated “sweatproof” pages and the built-in cover-flap page holder, not to mention the 21 training plans for 7 different types races—Run Workouts for Runners and Triathletes (Velo Press, 2009) has it all!

Beyond the bells and whistles, I was delighted to see that the authors were none other than legendary running coach, Bobby McGee and one of South Africa’s greatest marathoners, Mark Plaatjes. This gifted pair has drawn from their more than 80 years of experience in running to write a practical training manual for any runner or triathlete who wants to enhance his/her performance as well as gain a better understanding of the complex connection between their physical and mental bodies.

The book offers something for just about every runner. Twenty-one training plans for 7 different races (5K, 10K, Half Marathon, Marathon, Olympic-Distance Triathlon, Half-Ironman, and Ironman) as well as 15 different types of workouts (that are incorporated into the training plans) are provided. In addition to the immense content, equally appealing is the flexibility built in by McGee and Plaatjes. For example, the workouts are designed so you can train by pace, heart rate, or perceived effort. Also, you can use the material to supplement a plan you’re already using or you can use one of the 21 plans provided.

To prevent you from doing all of your training at “one speed”, McGee and Plaatjes have created plans that put runners through a balance of endurance, strength, speed, and rest. Each of the seven race distances has three levels of training plans. Each training plan is broken into five phases—base, general, strength, specific, and taper. The 15 workouts implemented in the various training phases typically contain a warm-up, a main set, a cool-down, and a training tip.
Another extremely helpful tool that McGee and Plaatjes provide are six test s that help you establish several baselines to help you make sure you’re training at the most effective intensities.

The only drawback to the book is the multiple coding used for the different workouts and tests in the various training plans. It takes a little time to familiarize yourself with all the codes, but this extra time is well worth the solid, quality training plans you get in return.

In the book’s Foreword, Samantha McGlone (2004 Olympian and 2006 Ironman 70.3 World Champion) states, “Bobby McGee has coached all kinds of runners—from amateurs to world and Olympic champions. I’m confident he can make you a better runner too.” I couldn’t agree more.

The Triathlon Man Update

Earlier this month, I featured a posting about Nathan Hangen, a soldier from NC currently stationed in Afghanistan who is managing to fit in his training for a triathlon while overseas. The tri he's preparing for is the Revolution3 Triathlon , taking place this June. Nathan earned a charity slot for the race and is looking to raise $1000 for the V Foundation for Cancer Research. The V Foundaton was founded in 1993 by ESPN and the late Jim Valvano, legendary North Carolina Sate basketball coach and ESPN commentator. Since 1993, The Foundation has raised more than $80 million to fund cancer research grants nationwide. Nathan and his family have been touched by cancer several times. His grandfather died from cancer, his step-mother just beat cancer, and his younger brother beat a stage-3 diagnosis a few years back. If you're interested in helping Nathan reach his fundraising goal, please go to his V-Foundation Fundraising Page. I'm sure he'll appreciate any contribution.

A Runner and A Soldier

A fellow Athlinks member, Nathan Hangen, recently responded to an email about the blog that I sent to some North Carolina Athlinks members. In his email, he mentioned maybe seeing me at an NC race when he returned. Wasn’t sure what he meant by “when he returned.” I saw on his Athlinks profile that he too had a blog, The Triathlon Man. So, I checked it out and realized that he was in the Army and is currently stationed in Afghanistan. Wow! The internet is amazing. One email and I’ve got a reader halfway across the world. While helping to keep our country secure, Nathan has managed to continue if not further his running. Nathan’s story is so motivating that I asked if he would mind sharing it with you.

My name is Nathan Hangen and unfortunately I just turned 30 years old, which scares me to death. Long ago I had watched the Ironman Championships on TV and promised myself that someday I would give triathlons a shot. Years later, I had found myself caught in the daily grind and was out of shape and overweight. Even though I joined the army in 2006, I still hadn’t really found any purpose in life and was living without any of the passion or desire that I was so proud of as a teenager. Once I turned 29, I hit a low point in my life and realized that I’d let so many of my goals and dreams go down the drain without so much as a fight to keep them alive. During some Army training, I met a friend that was a great track athlete and he convinced me to start running with him.

Within a few weeks, I had gone from doing interval workouts once a week, to running 3-4 miles at a time several times per week. There was something about running on the open road that re-invigorated me with purpose and I started changing more than one thing in my life. I stopped drinking so much, I started working out, and I stopped wasting time on trivial things and working on my own business. Although running became my newest addiction, there was a primal instinct activated in the process that fueled everything else in my life.

With the encouragement of my friend, Gabe, I signed up for a 5k on St. Patty’s Day in 2008 and trained my butt of for it. I only ran a 23:02, but at the time it was the fastest I’d ever run and I was hooked on races. I started doing a 10k every other weekend and as my times improved, I started to feel the calling towards that triathlon I promised myself so long ago. I signed up for the Woodlake Triathlon and had the best time of my life.

I deployed to Afghanistan in August of 2008, which put an abrupt halt to my triathlon and 10k training until I realized that I’d have an excellent opportunity for some great high altitude training that I couldn’t get in NC. I started hitting the weights 3-4 times a week and as I adjusted to the altitude my runs moved from 2 miles, to 8 miles. I worked up to about 20 miles per week outside and on the treadmill while continuing to work in 3,000-4,000 yards in the pool and about 75 miles on the bike per week. Right now, I’m using between 10-14 sessions to achieve 20-30 miles per week on the treadmill, 100-150 miles per week on the bike, and 3-4 weight training sessions. The pool is closed for the winter, but I’ll be ready to hit it when it re-opens.

My typical runs are between 4-8 miles and I rotate between 1 mile intervals, tempo runs, and distance runs. On the bike, I spend most of my time at a fast pace over long distances trying to get my speed and stamina up at the same time. In the pool, I was alternating distance workouts with slower form sessions mixed in with interval sessions. As far as the weights go, I’ve always been a huge bodybuilding fan and I still go with the Chest/Tri’s, Shoulders/Bi’s, Back, Legs method. I’m the strongest and fastest I’ve ever been.

I’m currently maintaining the same schedule, but working on speed as I try to get ready for the North Carolina Triathlon Series. I’ll be returning in April 2010 and looking forward to see how the high altitude training has paid off. I’ve been able to achieve the same times here that I had in the US, so I expect to be able to shave minutes off of my running times and probably 20-40 seconds off of last year’s sprint times.

I don’t plan on stopping at the local level either. In fact, I plan on moving on to 70.3 HIM’s starting with the Augusta HIM in Fall 09 and eventually going to the full Ironman in 2010. My goal is to prove that anyone can become a professional Ironman as long as they are dedicated and willing to bust their ass. My friends here in Afghanistan are more than supportive and I’ve almost convinced them to join me during the race season…almost. To be honest, I’m so ready to race that I’ll drag them on my back if I have to. I just can’t wait.

Thanks Nathan, for sharing your story. I look forward to running a race with you in 2010!