Last Thoughts About Alcatraz: Theory of Specificity

Looking back on Escape from Alcatraz, I first just want to express a feeling of gratitude for having the opportunity to take part in such an amazing race. What a city! What scenery! What fun people to spend your weekend with! Regardless of my overall time and standing, and all that nonsense, I had a blast out there, and I am thankful to have had the chance to be able to use my god-given physical abilities to their fullest. There were a number of people in this event who raced for the Challenged Athletes Foundation (CAF), going full bore with [at least] one less limb than I have. I never see them asking for help, taking a break, or looking for pity. These individuals make the most of the bodies they have, they seem to be super-positive day-in and day-out. I know they were all determined kick ass in this race. With these people in my mind while I was out on the course -- you do not have very complex thoughts going through your mind during a triathlon, and this was one of the few cogent thoughts I remember having -- I smiled and gave thanks for the good fortune in my life. It was a truly beautiful day to be a triathlete.
Now, as far as the theory of specificity goes, I experienced for the first time what happens when you do not swim in the ocean prior to an open water swim. Regardless of improved swimming performance in the pool this year, one thing that’s been lacking in my training plan has been ocean swims. In fact, the only open water swim I finished prior to Alcatraz, other than the one swim the day before the race, was at the Wildflower triathlon. All my other swims have been in the pool.

In the pre-race talk, we were told to sight off of Sutro tower, a large radio communications tower that looms large over the city and is easily seen from the water, as we swim across the bay. I was trying to swim at it dead-on for most of my swim, but somehow I ended up swimming far to the left of where I was supposed to go. I thought I was sighting well, and then a guy in a kayak came up to me and told me I was off course and needed to head to the right (bad news!). I tacked to the right as much as I could, but I felt I lost a lot of time having gone so far to the left. I thought it had been strange that no one was near me for so long (10-15 minutes).
Regardless of the fact I am a bit out of practice with open water swimming, the consolation prize is that everyone’s swim times were slower this year compared to last. Even this year’s winner, Andy Potts (who also won last year’s race), swam over five minutes slower this year, so it’s very difficult to compare the two swims to each other. Each year at Alcatraz is definitely a unique experience in its own right.

Hopefully I’ll be able to test those waters again in years to come!

Newsflash: I made it out alive escaping from "The Rock"

How much is too much?

I recently discovered someone I know believes I am in triathlon for the wrong reasons, and that I am in fact addicted to doing triathlons. Although I happen to disagree with this belief, I think it brings up a good point. How much triathlon training and racing is too much? Is there ever a point when it gets to be more than a little bit nuts? How do we know when we get there? Can we have a balanced life and still have a full triathlon training regimen?

I think where you live can change the answers to these questions. For instance, my training has not changed much since I left San Diego last Summer – I actually feel my training is less consistent these days – but I feel like the perception out here is I’m a little loopy with the whole training thing. And yet, back in San Diego I trained less than most people I know and no one I knew thought I had “a problem.”

What do you think? Do you feel you have found a balance in your life? How have you done it? Has anyone ever told you that your priorities are out of whack?

Wildflower 2009: The Non-Race Report Race Report

After recently completing the Wildflower long course (half iron distance) triathlon, I had thought about writing a blog posting that would detail my race. For those who chose to write about their own personal race experiences, it is a great way to go. Wildflower is honestly an amazing race with a beautiful, although fairly treacherous course, and every single person has a unique experience out there.

Still, we all have a lot in common on this course. We go through similar trials and tribulations. We get pushed and shoved at the swim start. We get our asses kicked on Nasty Grade. We are all thankful when we spot the flags near the finish line after destroying our quads running down Lynch Hill. This common experience is what we revel in for days, and sometimes weeks or months, and it is what brings us back year after year. Wildflower, and Lake San Antonio, is a special place.

In lieu of my own race report, I thought it might be helpful to provide a guide to the uninitiated on how to prepare for the whole experience we call Wildflower, now that I have been back there three years in a row. These ideas are in no apparent order, nor should they be considered the be-all and end-all of preparing for this weekend and race. They are simply ideas off the top of my head, and this is what I’ve seen work.

1) Stay on the campground. Do not stay out in town. You’ll miss the experience. Camping is a blast, and if you’re not into camping, get an RV with your friends. By the way, on Saturday night there is usually a big naked run that sparks-up somewhere near the TNT pasta dinner tent. If you are staying out in town, you’ll miss a very funny, and sometimes not-so-funny, spectacle.

2) Get a spot early. Have at least one person in your party get to the campground by Wednesday to stake out a spot, Thursday at the latest. The park fills up fast, and there are definitely better spots than others. Check out the Lake San Antonio campground’s layout, look to see where the transition and the festival are located, and then pick a spot that suits you. Two recommendations, it is a good idea to pick a spot near one of the bathrooms with showers, and you probably want to stay away from the college kids (in the backside of the park) if you value your sleep.

3) Plan ahead. Plan your food ahead, day by day, meal by meal. Know how stuff will stay cold. Also, just know that there are sweet burritos at the festival every year, and you’ll probably want one. Factor that in. If you’re doing Long Course, know that just about everyone parties on Saturday night, so be ready to tie one on.

4) Take a nice, big chunk of time off for the race. Don’t rush it. It is not the same if you rush in on Friday night for the Saturday morning race, and then head home on Saturday night. Sometimes, you cannot avoid this sort of schedule, I know, but if you have the flexibility in your job, plan to drive up at least as early as Thursday, and drive home on Monday morning. Stay on Sunday to watch the Olympic race, and stick around for the night. It’s beautiful out there, and you won’t have to deal with the huge crowds trying to leave on Sunday afternoon. Chill out and enjoy!

5) Follow the theory of specificity. Believe in it. This theory says you should train as close to your specific race conditions as you can. Wildflower is generally, although not always, hot and windy, and it is always hilly. Know this in advance and train for it. I’ll speak from personal experience. This year, I had a great training plan that one of the coaches of the Triathlon Club of San Diego posts on the website for this race. It was a great plan, and I feel it helped me prepare as best as I could for the race. Two things were missing, however. Heat & hills. I did my training in Rhode Island, which is where I’m currently stationed, and I had no choice in the matter. When it came to race day, I improved ~15 minutes over last year, but since I was not ready for the hills, this improvement came with a heavy toll. My legs cramped up for the entire run. They did not have the strength to take on these hills, and I depended on my aerobic abilities to keep me moving. Thankfully, I finished the race, but if I ever do it again I want to ensure I have some hills under my belt before arriving.

There are many more things I could discuss, but these are the highlights off the top of my head that I think will help anyone who would like to do this race. If you’re thinking about doing Wildflower, all I can say is, “You gotta do it!” At least once. It is truly a blast and a memorable experience. See ya out there!

Dedication is Thy Name, or One Flew Over the Cuckoo's Nest, Part Deux

So have you ever left a movie theater, or dinner perhaps, and on your way home you saw someone running in the dark? Maybe you wondered what the heck could be going through that person's mind? Well, last night that guy was me.

I spent the day in Providence with my brother, Jim, but I since my workout was just a shorter brick - 45 minute spin, 45 minute run - I didn't think it would be too difficult to fit it in. Yet, by the time I made it home, set the trainer up, etc., and was ready to go, it was 9:00 PM.

Crazy or not, I pushed on. Although the upcoming Wildflower Long Course is, more than anything, a personal challenge for me, I cannot help but true to my training plan because of the ongoing competition with guys like Denner, Damian, and Paul J. Although my chances of finishing anywhere near these guys are slim, it's all about The Rep. We have all been talking trash for a while now, and to show up with anything but my "A-game," even if I'm way off those guys, is unthinkable.

This race, Wildflower Long Course, is all about being able to endure heat, hills, and heavy winds, but the only race-specific training factor I've got out here in Rhode Island is the heavy winds. As far as the heat and hills go, I just hope staying true to the training plan will get me through those obstacles. In the face of this, and wanting to maintain The Rep, I've got to be faithful to my training plan, even if it is 10:00 PM at night and I'm just starting the run.

We do what we have to.