Calm Before the Storm

Forget all this triathlon stuff for a second.

I'd like to point out that I correctly predicted the Super Bowl match-ups. That doesn't happen often, even though I listen to sports talk radio during my morning commute and my TV should have the SportsCenter logo burned into the screen by now. So, when I actually get something right like sports picks, I gotta gloat just a little!

OK, now back to our regularly scheduled programming.

I had a "leisurely" brick workout today. Leisurely because there were no Fortius group runs or bike sessions, meaning I could actually try to sleep in a little (which I needed after a fun night out last night at my new favorite local hangout, the Blue Dog Tavern). Today's scheduled included a one-hour running time-trial, followed by a one-hour swim featuring two sets of six 100-yard intervals with descending finish times.

This time, like my Super Bowl picks (last time, I promise), I got the time-trial right. My lactate threshold for the latter 20 minutes of the 30-minute run was 168 bpm, which was 13 beats faster than my TT earlier this week. This time, I ran harder while staying within the limits of zone 4 instead of zone 3.

My reward? New HR zones, courtesy of Coach Gerardo. Not by much, but a couple minor adjustments.

My pace was somewhat troublesome. I ran 9:05-minute miles. I know I'm faster than that and I've run much faster in actual races (anywhere from 7:30-8-minute miles). But, I guess I need to keep trusting this "slower is faster" mantra and believe that in the Surf City Half Marathon in a few weeks I'll be faster. It should be a good test.

The swim was terrific. I didn't feel winded except for the two final 100s at the end of each interval set, when I was trying to reach my 2:05 threshold-pace. I hit them each time, but I was pushing a little to get there. At the end of the workout though, I felt relaxed and refreshed -- comfortable knowing I could go for longer if I needed to.

That's probably the biggest difference my training has made over the past two months. I can tackle more training and not feel nearly as tired, sore or winded the next day.

The rest of the day has been relaxing and leisurely. Though as I lay in bed typing, it seems like I spent a good portion of it racing around town trying to get chores done before for the next series of storms hits Los Angeles on Tuesday. I did laundry, got gas, picked up groceries, paid bills, cleaned my bike... and even managed to watch an entire NFL football game. Believe it or not, I've rarely done that this entire summer, fall and winter, thanks to the training schedule.

Surprisingly, that last part hasn't bothered me really at all. I've noticed something different this year about myself. As I grow older, I've realized that I can either sit at home watching other people do amazing things on television, or I can go out and try to do amazing things myself. And when you realize what amazing feats your body is capable of -- which I firmly believe is true for all of us, watching TV becomes less and less appealing.

Maybe that's why in marketing the coveted 18-34 year-old demographic ends at 34 and not 35.

And with that, I kill the lights and call it a weekend.

304 days and counting.

Equinox: Gym of the Gods

There is a spa masquerading as a gymnasium, nay, a Valhalla, where your every possible fitness want and need is catered to.

It is the gym of the gods.

It is called Equinox.

Massage? Check. Lap pool? Check. Spin cycles? Check. Eucalyptus-scented cold towels? Check. Sauna? Check. Kiehl's soap products in the showers? Yep, got that too.

I have never been to a gym quite like Equinox. And I've been to a lot of gyms over the years. Anat is a member there and invited me to join her early this morning since we both had a swim scheduled in our respective training programs.

Equinox is so impressive that 5:30 a.m. actually can't come soon enough should I train there again. The locker rooms are luxurious. The equipment is cutting edge. Attendants leave you towels by the pool deck. And the view at the Westwood facility, located in my old office space when I worked at Porter Novelli, is spectacular.

What a morning! What a workout.

Today's training was actually fairly tame but still productive. I did 45 minutes of cadence-based swimming, and lowered my strokes per minute down to 48 at one point. This was two strokes less than the last time I tried this, though both Anat and I were contemplating whether the lanes felt closer to 20 yards rather than the customary 25. Following the swim, I spun on the stationary bike for another 45 minutes, with five, three-minute intervals in zone 3 heart-rate. Somewhat surprisingly, this drill was harder than expected. I was pretty well spent by the fifth interval.

Once I completed the brick workout, I was almost saddened that it was time to leave for work. The steam room beckoned. A massage too. I couldn't tell if I was at Burke Williams or a gym. The thought crossed my mind to skip work and hang out at Equinox. So, I settled for a shower that was more refreshing than my own at home, complete with cedar-plank floors and all the best soap products.

Yes, I realize how metro sexual I sound right about now.

And I totally don't care. If you've been to Equinox, you know what I'm talkin' 'bout.

Tomorrow is my day off from training. I may just head back to Equinox and try to sneak in. If there's a nap room open at night so I can escape Trudy and Bam-Bam's pounding, I'm checking into the Hotel Equinox, and you better bring a team of ninjas to check me out. Because I'm not going to go quietly.

307 days and counting.

Like Father, Like Son

I can barely find the strength to keep my hands on the keyboard right now.

I survived nearly five hours of cycling, followed by a brief break for a gigantic burrito, followed by 2,200 yards of swimming highlighted by four, 300-yard T-pace sets with 50 yards of kicking...as a recovery drill.

My body temperature is literally elevated right now -- I almost feel like I have a fever -- from burning through 3,000-plus calories.

The good news is that I can clearly see improvement, especially on the bike. Today the Fortius (formerly Valley Coach) group rode through Santa Susana Pass (pictured) near my hometown of Simi Valley. I've ridden that pass several times, usually huffing and puffing up both sides (when I'm not sailing off the road down a 30-foot embankment!). Today was different. I casually strolled up each climb, not feeling heavy in the legs or the lungs. My pace hadn't increased from past climbs, but my cadence rose while my heart-rate dropped.

Ahh, progress. When you're putting in this much time and effort, it's vital to savor the moment when you notice it occurring.

The other highlight of my day was swimming with my dad. The past sentence is one I never anticipated typing. But, you just don't know whose life you'll touch when you're trying to inspire and motivate those around you to "try for a tri."

My dad needs a lot of work in the pool, but he actually looked better than I anticipated. From a fitness standpoint, he's clearly trying too hard to do too much, too fast.

Now I know where I get it from! Chip, meet Block.

I suggested he just spend a lot of time early on getting used to the water. Working on breathing. Relaxing. The fitness will come, and eventually, so will technique.

Let's see if he listens. If he's anything like me, and I think he may be, he'll skip Chapter One and head straight to the back of the book for the toughest problems.

Regardless, I truly enjoyed serving as "coach" for my dad. He would say that I've taught him a lot over the years, but I've never really tried to teach in that direct way. So, this is really the first time I can remember teaching him something new. I'm definitely enjoying it, and the longer drive to get my swim workout in was time well spent.

I started typing that my reward for our swim session was a very nice Italian dinner.

Scratch that.

The memory of the experience will far surpass it.

312 days and counting.