Tuesday, December 2, 2008

13 hours 50 minutes - goal time

That is right boys and girls you read it - 13 hours 50 minutes! That is the goal time for Ironman. How did I come up with that time. Well I have played with numbers in my head and thought I would be happy with finishing and all else is gravy.

But last night in Spin class - our coach Larry - who is really working on our mental attitudes asked - what are your goals and I squeaked out Ironman - he was like NO - more specific - I was like to finish - he was like NO - more specific and then well someone else foolishly piped up and the heat was off of me for the time being. However Judith - aka - my guardian angel - after the class said to me what is your goal time I was like I thought maybe 15 hours and she was like - no you can do way better than that. She was like I think you can do 14.30 hours - I was like really and she was like you are can swim you are stronger than me on the bike when you want to be and you are a runner - you should make your goal 13:59! Okayyyyyy Sparky - let's not get all crazy here - but then we started talking some more. I really do admire her and the other ladies - Catherine, Cindy and Karen that I ride with they are all amazing. And with the exception of Karen all Ironman finishers so I know they know what they are talking about.

Judith was like listen - take it easy in your training right now - listen to your body - let it heal. She was like right now you could do Ironman and you would finish - Wow - really? - she was like without a doubt - right now you could do it and finish. So she said your goal now is to train so that you enjoy the race. Everything you do now should be so that come race day you get to enjoy the race - it is still going to be hard but it will be your reward. She said no junk miles - only quality - if it is not going to help you be stronger and enjoy the race then it is junk training/miles. She said think about things that will help - ie weights, yoga, core training - all things to help. Then she said go home write down that time, post it in a few spots so you see it all the time, visualize the course, visualize times for each portion, believe. Remember to think what I am going to do with this minute and then do it.

So again - 13 hours-50 minutes for Ironman and oh while I am it 6 hours for Oliver!!! Yeehaw.

S

Monday, December 1, 2008

100% mental - you just have to believe....

Slowly but surely I am able to do more and more which pleases me.

I am sure I mentioned before that I coach 1/2 marathon clinics and as part of that I arrange for speakers. I have always been interested in bringing in some one to talk about sports psychology and since working with Barb and Larry Zimich I finally found someone. Larry is one of my cycle coaches, specifically I do the spin classes with him where we work on heart rate and cadence. He also does alot with us on mental and how we need to think like winners.

So I asked him to talk to my group and what a hit he was. He talked about how training is 90% subconscious and 10% conscious. He gave examples of how he takes his groups out and pushes - which he does - and pushes. In one example the had his guys do 6 speed repeats and kept on them to get their speed up to 48km/hr and the got close or got there. He then had them stop, get off the bikes and talk to them, head them close their eyes and visualize themselves riding, visualized the speedo reading 50, visualize their HR reading 95%. Then he had them get on their bikes and do one more repeat - everyone busted the 50km/hr and HR all higher and afterwards he asked them and they said that they knew they could do it because they had seen it.

After the talk I had the group go out for a 4 km run - I told them to think about what time they wanted - to reach past that time - shoot for the stars. And they did every single one of them did and ran 2 - 3 minutes faster than they ever had before - it was great. I was thrilled for them - you could see the light in their eyes - and that is what I want as we move into the hill training phase. That fire so they push during the workouts and see the results.

This is important for me to remember and to work on - seeing myself - last year I did it a lot going into Oliver - Actually I envisioned the swim and the bike not the run - and oddly the run is where I had some troubles. I also did not put specific numbers/times I just envisioned completing in reg time. So now I will envision times and feelings and how I will deal with them.

Actually on Saturday while I was riding for a couple of hours in the pouring rain - I told you I despise my trainer - I again made myself hit each hill and ride further up past my turn-off and while riding up them I imagined Maclean Hill, Richter's Pass and the rollers. Only 8 months to go now - so much work......

Shaun