It’s EASY! It WORKS! (from the archives, 2013)

Every once in a while, I’ll admit, I click on one of those insanely buff dudes in the sidebar of my Facebook page. You know, the ones where the tag line reads something like ‘new secret reveals ancient wisdom’s super easy way to get absolutely shredded while sleeping!’ My latest click actually involved something called “muscle rev x” and took me to the fascinating land of Men’s Health advertorials where the sales pitch ensued: lots of awesome before and after pictures [check out this link for the secret behind these magic tricks], sweeping references to “clinically proven” and “scientific research” and an ocean of comments from the fascinating land of “Bro-Merica” (no seriously!  check it out… um, Bro?).  This particular link was selling supplements though many links are portals for training programs that make similar claims – ‘get ripped in 6 minutes a day while drinking beer!’ My morning’s visit to these distant shores got me wondering why i’m not seeing more insanely ripped people out there these days given the quantity of these opportunities that seem to exist and the fact that all of us spend at least 3 hours a day on Facebook (right Bro?).

And while the answer might be clearly apparent to most, here is my version.  These program/supplements aren’t creating an army of Gerard Butlers because of the difference between the theoretical truth and pragmatic truth.  You see, all of these opportunities are really selling theoretical truths.  It is possible to do regular six minute super high intensity workouts, integrate them with a shot glass full of beer, eat really healthy, and see awesome results.  It is possible to take virtually any supplement as part of a solid exercise program and diet and radically change the way you look.
Pragmatically though, things are much more difficult.  YOU (or whoever is wanting to get ripped, fit, or lose weight) don’t actually change in any significant way when you key in your credit card number to an online order form.  The habits, desires, time management, etc that got you where you are will not yield to gentle pressure.  There are no easy solutions.  If you are out of shape or unhealthy it has taken a long time to get you that way – a long time spent making decisions that negatively impacted you health and fitness.  Even when claims of supplements, for example, are true – they only (at best) accentuate any benefits (i.e cause slightly faster weight loss) provided by a meaningful switch to making healthier choices.

The bottom line is that if YOU don’t change – and stick with that change – then no amount of money will get you where you want to be.  This is true regardless of what the tagline next to the buff dude tells you.  The good news is that if you do really change, then you probably don’t need the supplements anyway, and it won’t really matter so much which particular training program you end up following.

The reason we’re not all super athletes with fit and healthy bodies is that significant change, the kind required for results – is very hard.  So next time you see those ads Bro, remember that you’re being sold the theoretical truth and it is the pragmatic one that matters –

It’s (never) EASY! It (all) WORKS!

PS – did i get all the “Bros” right?

ONE (really) good session

One good session blog picI’m fascinated really.  I went out for a run today, a short one. After a very stressfull couple weeks where my training seemed to be my last priority.  Where I was on the tails of a botched taper for GodZone, a race that I didn’t end up going to because of some terrible life circumstances. I hadn’t run in any serious capacity for at least two weeks, and before that only a handful of short efforts over the last month or so.  I’d been staying active–three minutes of CTL (continuous training load) strength work once a week, an intermediate hang-workout at the same frequency, and some swimming once in a while.  A solid bike effort in the lead up to GodZone (happening now! Check it out!) with superstar Cheley Magness two weeks ago or so.  A long slow burn day in the hills stoat trapping.  But hardly a proper training schedule.

And I was pretty bummed. Bummed about the circumstances.  Bummed about GodZone. Bummed that I was struggling with letting go of GodZone in the midst of the circumstances. Things were challenging.  But I was trying to find some normalcy in it, to grab back a bit of control over things that just seemed to be spinning every which way. And one way I do that is with training.

So anyway, I’d put together a ‘start again’ schedule last night.  Today was a run. A short one.  My first in two weeks like I said.  I waited until the last minute, procrastinating till the end, because well, HIIT is hard. And besides, I’m really good at procrastinating. But then it was time, no more delays.  The curry was simmering in the pot–dinner time t-minus 30 minutes.  Now or never.  

And so I went.  Outside and down the driveway.  The Pylon run, just under 2 K out n back–down then up to the pylon, then back down and up again to the finish line at my cottage. Either up or down–all steep enough to hurt but not so steep to give you an excuse not to work your ass off. Brutal stuff for a time trial, and as my friend and fellow Kiwi transplant (you’re welcome!) Caleb K. says–it’s the gold standard as far as Te Anau time trials are concern.  Adrian Braaksma has gone 10:45. UltraMental Apprentice Vaughn Filmer has gone 10:50 something. I’ve never, even when I was hitting it regularly during regular training cycles, gone sub 11. My PR sat somewhere around 11:04.

Until today.  I told myself I’d be happy with a sub 11:30.  Just a good effort, as long as I pushed hard enough to feel some pain by the end.  Just needed to help with my funk a bit.  I didn’t expect much–couldn’t expect much with the month I’d had.  Yet somehow when I crossed the finish line–the imaginary threshold between the corner post of the paddock fence and the corner of the cottage–and looked at my watch it read…10:57.

Yeah, it hurt.  The crisp evening air burned my lungs coming up the final hill.  They still burned during deep breaths half an hour later. I had the tinny taste in the back of my throat.  I’d wanted to hurt a bit.  But I never expected to be faster.  I just can’t figure it out honestly, but i’m not going to try too much, because, just like that, one good workout, and I feel a bit more in control.  Sure it doesn’t really mean anything (other than that I’ve got a new benchmark… ouch), but I certainly love the way that one good session can seem to turn things around.  And somehow, i always seem to be able to have one when i need it.  Maybe it’s a self fullfilling prophecy because after all i’d already lifted the expectations–I’d have been stoked with a 11:15.  So I couldn’t really fail.  And although i felt a bit out of shape, maybe that’s just my mind.  Maybe i’d been doing just enough to keep reved up but nothing extra that, when combined with all my other stress, would have led to decreased performance.  Maybe, at least considering my circumstances, less really was more.

I’m on a high right now which feels nice because it’s been a while.  It won’t last forever, but rest assured, it’ll come again, probably just when I need it, with or without another PR.

Lessons from the field

Atop hanging vallye with a gaggle of youngsters.  My second time up for the day...

Atop hanging vallye with a gaggle of youngsters. My second time up for the day…

I’ve spent the last three weeks out in the field. For me that meant a week as an outdoor instructor at a pair of all girls camps (three dozen 14 year old girls, oh my!), a week as a guide on a 6 day, 150 km long pack-rafting trip, and most of a week as a parent helper at a pair of overnight primary school camps with my two boys. The first two weeks were too important financially to skip, and the last one was pretty critical to maintaining the work-family balance.  But these weeks were pretty also pretty key training weeks my lead up to GodZone, this years “A” race for me.  In fact, they lay 7, 6, and 5 weeks out respectively–prime training time.

Initially I struggled to decide whether to accept the offers of work, fearing that it would impact my training.  But in the end the dollars were too hard to turn down and I decided to try to take the work. Same deal when upon return from that pack-rafting trip my boys informed me they wanted ME to come to both of their camps. I initially thought only of what workouts I’d miss and started, by default, rationalizing why their mom should go instead.  But in then end I couldn’t refuse. I just sucked it up and did my best to fit the training around these priorities and in doing so got quite an education.

Week 1 'training' camp accommodations.

Week 1 ‘training’ camp accommodations.

The first week’s work entailed daily hikes of 2-3 hours, as well as leading lots of “ABL” (adventure based learning) activities.  It also involved lots of singing and screaming and organizing and talking with the other teachers. It was exhausting.  Since I was getting paid to lead the walks and manage the activities, my training window was 6 to 7:30 am.  No problem for my wife, but a major problem for me, as I’m hardly a morning person.  To make matters worse the camp was set in Deep Cove, a stunningly beautiful spot in Fiordland New Zealand that also happens to be one of the wettest spots in the world.  It was almost always raining.  For someone who doesn’t like getting up early to begin with, getting up early to train is pretty hard.  Getting up early to train in rain that is measured annually in meters is damned near impossible.  But then again, so might be finishing GodZone.  I managed the former by hoping it might help me manage the latter.

packraftUM

early mornings on the water. Great paddle training!

It was actually pretty good AR training.  Headlamps, mud and water, darkness, and hills. Big hills.  I was so exhausted by the early start coupled with the near constant activity that I wasn’t able to do anything fast, but I did do it.  The same went for my training while guiding.  Even though the trip was relatively easy for me, it still covered some 140 km over six days.  I added an extra 16km on day two when I had to choose between an afternoon nap (the day’s seven hours of travel had ended by noon) or a trail run.  A fartlek in packrafts on day 5, blasting from the last of the three clients to the front on the lake paddle, served as an attempt at higher intensity work, the first attempt in during the period in question.  My back got knackered–a heavy ill-fitting pack and the long hours in the boat followed by the hunched walking position and crappy hut mattresses.  But I soldiered on, pushing the clients through torrential rain (a third of a meter over two days!) and accross swollen rivers.

And then this most recent week–full days of leading hikes and kids activities on the beach, complete with atrocious food (the food situation gradually got worse over the three weeks…), and heaps of sandflies.  A super cold night that reached zero degrees (celsius) with me in a 10 degree bag kept me from getting much sleep before being joined just after six AM by my teammate for an hour uphill run before the kids woke up.  Then I went up the mountain again the next day once they went to bed.  For lack of other options I did a 30 minute tempo paddle in a tiny packraft (scout) and a couple of 500 meter time trials on an inflatable SUP.

It’s been a complete departure from anything I’ve done before, particularly my normal way of training.  I’ve been very busy.  Very physically busy (unusual for me) for so long now.

Here are some of my take-aways:

  1. Relationships make training long hours very hard (for me).  I always feel like i’m choosing racing over relationship when I train too much.  This is why HIIT works so well for me in general–I don’t feel like I’m sacrificing time with my partner, or attention to my partner and family for an unreasonable amount of time.
  2. HIIT, at least my version of it, isn’t really compatible with even a reasonable level of other (physical) activity.  I found it virtually impossible to do any significant HIIT over the past three weeks. My levels of activity, both physical and mental, were WAY too high.  The motivation was gone to work that hard.  I suspect that even if I would have tried my performances would have been sub-par, but in truth it was just impossible to try.  Moderate/tempo pace work was the best i could hope for, but in light of everything this became pretty satisfying.
  3. Nutrition isn’t unimportant.  But it’s not that important.  My diet was pretty good the first week (and there were plenty of calories).  That being said I didn’t eat and drink during any workouts, even ones that were 90 minutes long.  I also didn’t eat on any of the hikes. I did eat lots during meals though.  The second week, I forgot my lunches (long story) and so had only a breakfast of porrige before 6-8 hours of near constant activity (low-moderate intensity). This would sustain me fine until my freeze dried dinner.  All in all I was probably taking in 2500 or so calories a day, and burning far more. I still felt good and strong on this strategy. The final week the food was crap. Frozen meat, white bread, and lots of ‘baking’ (cookies, brownies, etc).  The first overnight I ate tons of the stuff and even though I exercised, I felt like crap.  Not just physically, but mentally too–just a real funk. But the second overnight I brought my own food in and had the willpower to resist the baking.  The exercise didn’t necessarily go any better but the mood was night and day different.  Food for thought.
  4. It’s HIIT and nothing else or no HIIT for me.

Happy training!

The Weakest Link

Hello, my name is Andy. I am the Weakest Link...

Hello, my name is Andy. I am the Weakest Link…

There was a game show in the late 90’s where a team of contestants competed answering questions, the prize pot growing with each successful answer.  At the end of each round they all voted one of the team off the show, based on the their performance.  This person, and the show, was aptly called “the weakest link.”

In adventure racing, unfortunately, a team doesn’t get to vote off a member that isn’t performing at the level of the rest of the team.  In a way this is good (for me), but in a way it creates both a massive amount of pressure and a potentially uncomfortable situation.  Because, you see, I’ve realized beyond a shadow of a doubt that when I arrive at the GodZone startline in some 8 weeks, there is no doubt…I will be the weakest link.

It’s interesting really, going into such a big undertaking where team dynamics is so front and center to success, with such knowledge.  But it is knowledge.  Every time I train these days it (in this case, teammate Adrian) is glaringly obvious.  I’m approximately 5-10% slower than him over any distance in any discipline (except swimming, but swimming won’t be a factor in GZ).

I cringe when I think how this translates to a race that might take me six days to complete. If the percentages hold that means that (assuming the rest of the team could keep up with Adrian too) that I’m liable to hold them back nearly half a day.  Yikes.

The good news is that this realization comes with still nearly two months of training time.  The bad news is that Adrian is still training too and although I might be able to make up a few percent, it is incredibly unlikely that my status in the team chain will change at all.  But I guess someone has to be the weakest link, maybe it’s just my turn.

It’s going to make the first 12 hours pretty shitty of course.  I’ll get to choose between feeling like my lungs are about to expolde while I watch everyone else cruise along at a sustainable tempo pace or feeling the sting to my pride and the guilt of knowing that everyone else wants to be going faster.  Or of course, asking to start the race on tow.

Not a great choice.  But maybe, just maybe, I’ll get lucky and it’ll all start with a 12 hour sea kayaking leg and I won’t have to choose at all.  With two in a boat it’s like a tow without having to ask for it.  Fingers crossed.

Wake Up Call

The moment before the alarm goes off--Caleb and Adrian, getting ready for the ascent of the Monument.

The moment before the alarm goes off–Caleb and Adrian, getting ready for the ascent of the Monument.

It’s roughly two months to GodZone, a seven day adventure race on the South Island of New Zealand.  Because of the depth of AR talent in NZ and the sold out status of the event, it is probably going to be one of the most competitive expedition length ARs of the year.  It is also the next big race I’m going to be doing.

The problem is, I haven’t really been training.  Sure, I’ve been staying in shape–swimming a bit, doing a few 3 minute time trials on the SUP or 4km loops on the road bike.  A few weeks ago I was even doing a shortish 3km hill run every other week ago, but then I hurt my knee and so have had to take a bit of a break from that too.  It’s true, I’ve had a couple big days here and there mostly working for my teammate and boss, Adrian, a task involves an occasional 8 hour day hiking through the New Zealand bush, and this probably counts for something.as well.

But GODZONE!  This beast is seven days of non-stop paddling, trekking/running, and mountain biking.  It’s a big undertaking in itself but the fact that I’m doing it with Adrian and another couple of super athletes who happen to be my inlaws (link to article) is what really scares me.  Decades of big missions in the mountains make me relatively assured that I can survive pretty much anything, GodZone included. But yesterday’s wake up call makes me realize that keeping up will be another matter entirely.

So about yesterday then….yesterday I had three hours between the time I dropped my kids at a birthday party and picked them up.  It was the perfect amount of time to get in a ‘longer’ but still hard training session to jump start things and start getting serious.  Adrian and I had agreed that we needed a bit of focus on paddling (including canoe paddling–a mandatory skill for the race) with a little bit of hiking to test my knee.  The B-day party was a bit of a drive from home but near lake Manapouri, home of ‘the monument’–an iconic point of rock jutting out 300 meters above the lakes surface.  Sitting 8 or 12 km from the access beach (depending on the paddling route and portage), we figured we’d have to push the pace in order to get the ascent done in the time window.  We invited a third person too. Caleb, a young buck who’d been visiting (and sleeping on my living room floor) for the last 6 weeks, had more endurance experience at 23 than most athletes twice his age.  It was a good crew, notwithstanding the fact that Adrian had just finished the Milford Mountain Classic (a 120 km road race) only 14 hours before and his legs were ‘still a bit tired.’

The paddle, to be honest was fine.  It was good adventure race style training–i ended up sitting/kneeling  in the center of the boat, using a paddle that was slightly too long and leaning awkwardly to one side of the other to get the paddle in the water.  Caleb, at 6’3” sat in front with a paddle far too short (half a kayak paddle with a t-grip).  Still we hammered, pushing the very non-hydrodynamic hull through the water at around 5 miles per hour.  My shoulders got sore and then adapted nicely to the effort.  The portage was quick and efficient with Adrian demonstrating why he was such a good choice for a teammate by leaping out of the boat, yoking up to a sling on the front, and taking off down the trail at a 10 minute mile pace towing the bright yellow canoe. Flat legs indeed.

20160124_131324

At the top!

20 more minutes of paddling and we beached below the Monument, discarded lifejackets, and headed into the bush and uphill.  The goal was to hit the top in under 20 minutes.  The DOC sign predicted a 2 hour return.  I started out in front.  Adrian again lamented his tired legs.  Whew.  My own legs weren’t feeling great–the knee was fine but the calves were complaining about the steep grade almost immediately–so the idea I’d be able to cruise up at a  moderate pace was pretty nice.  Then fallen tree forced me off the trail.  I chose the long way around and was soon behind both Adrian and Caleb.  Within minutes, they were out of sight. I was pushing hard–heart rate up, calves now screaming, and lungs burning.  I’d occasionlly catch site of Adrian, followed closely by Caleb, when the bush opened up or they came to a trickier bit that slowed them up.  But by the time we hit the ridge proper and started the third and fourth class scrambling, all I heard were their voices–shouting encouragement down, “come on Andy!  Keep pushing. You’ve only got five minutes!”

In the end, I reached the top in about 17 minutes, only a minute slower than the other two.  It was the same on the way down too–my fleetness of foot and confidence on the downhill were no match for my companions skill either. I was relieved to be back in the boat where I actually felt a bit stronger by comparison, but where even if I wasn’t, a gap wouldn’t appear to expose the truth. We took an alternate way back–a longer portage and shorter paddle, hoping to negative split the journey.  This time Adrian and Caleb tag teamed the canoe and had it careening like a toboggan along the winding portage trail at what was, according to the data log on Adrian’s watch, the trip’s top speed of nearly 8 miles an hour.

Caleb negotiating the chimney. He was faster going up...and going down.

Caleb negotiating the chimney. He was faster going up…and going down.

It was an awesome outing–perfect paddling conditions, great company,  and just the right amount of suffering (kneeling for half an hour can get quite uncomfortable!) We didn’t quite make our time window and I was a bit late to pick up the boys but they didn’t even notice, the party was still going full swing.  We even got to participate in the lollie scramble, which was a bonus as I was getting pretty hungry (I hadn’t eaten anything before the mission).

As I headed back to drop Adrian and the canoe off, he commented that it was a ‘pretty good rest day’.  I asked him politely if, whatever he thought of it privately, he at least called it ‘active recovery’ when I was in earshot.  All in all though, whatever he calls it, it was necessary.  I’ve seen the writing on the wall and it’s time to get serious.  I’m no slouch, but if I want to keep up enough to not let the team down during GodZone, it’s time for a more dedicated training program for the next eight weeks.  I’ll be working on that today (my kind of rest day), and throw it on here for accountabilities sake, and in the interest of N=1 science (my favorite kind).

Happy Training

 

Subjective Suffering

I just gotten back from another two days working for Adrian.  Now I’ve had some great days working for him in the past–sunny days walking through spectacular bush, jogging up the Milford track while eyeing the rapids above the Clinton Forks and planning a never-going-to-happen-because-it-is-against-the-rules pack-rafting trip, and eating ‘hut sushi’ in the evenings next to a roaring fire in the wood-stove.  But these last two days?  Well, at least the sushi was still good.

I suffered. A lot.  I hesitate to write this because I worry that Adrian will read this and think me soft and start to second guess his decision to tow me through the GodZone course in April. But I also want to share my thoughts on these couple of days, after all, writing bits of this in my head while I shivered, soaked to the bone, for hours, was part of what got me through. And of course, suffering, at least according to my UltraMental philosophy, is one of three key elements that are critical to achieving success.

And these are actually my good shoes...

And these are actually my good shoes…

The truth is, I could suffer a lot less. I could get a better jacket–one that actually keeps me dry and warm. Although there is no question that most jackets (even so called waterproof ones) aren’t up to the task of ‘Fiordland bush’, apparently garments do exist that actually are. I could also get a good pair of boots and gaiters which, even if they didn’t keep my feet dry, would improve both my confidence and speed while following the trails of blue tape that leads to the possum traps (trails, I might add with classic kiwi understatement, that sometimes encounter terrain that is ‘slightly hard going’).  But despite the decent wage I’m earning, I don’t.  Instead, trip after trip, I show up with the same gear and the same shoes and so, when the weather decides to be gloomy, I knowingly enter into rather long periods of reflective unhappiness.  And this is how it was those last two days–boarding the helicopter as rain splashed the windscreen, headed into the wilderness, destined to dance a miserable dance for 8-10 hours at a time.

So why do I do it?  Other than the fact that I’m cheap and new jackets and boots are expensive in New Zealand, I also, paradoxically perhaps, get something out of it.  In fact, on reflection, I probably get quite a bit out of it.  Of course there is the fitness–walking through difficult terrain with a pack for two days certainly burns the calories. But I’d get this benefit even if I checked the weather first and feigned illness (don’t think I haven’t thought about it Adrian!) when the forecast was for 5 cm of rain throughout the day (the idea of being a fair-weather contractor even has it’s merits because there isn’t a bad weather bonus). But when the rain and temperatures come down and the rivers come up, when the rocks and roots are as slick as ice and the impenetrable ferns covered in frost, that is when the real benefits kick in.

Right from the moment go–the moment I step off the skid of the helicopter and my feet touch the soggy ground–I’m already into it mentally.  I’m already negotiating, using tactics and strategies, practicing ways to stay motivated and get through the task ahead effectively and efficiently despite the fact that I wish so much I had just stayed in bed.  Being cold and wet and miserable for 10 hours in a survival situation is one thing.  Being cold and wet and miserable for 10 hours on purpose is quite another.  In many ways it is the perfect ‘training’ for the mental side of adventure racing.  The psychological idea that things change and when they are bad they will eventually get better, the idea that if you keep moving/working/advancing towards a goal you will eventually get there, these are all nice when you’re reading about them in an adventure or sports psychology book sitting in the sun with your second cup of coffee.  But these ideas can be very difficult to actually move beyond the realm of ‘theory’ and into the realm of reality.  To actually have them be useful ideas–ideas that form the basis of tools that can help achieve a goal–takes, like everything else, practice.  And working for Adrian, especially when mother nature is in one of her dour moods, is excellent practice. Here are three of my favorite tools and how they played a role in getting me through last weekend:

  1. Small goals.  In any prolonged difficult situation, or when any task looms too large, taking things one (small) step at a time is one of the things you are ‘supposed’ to do.  Sometimes this is easier said than done–if the mind is allowed to grab on to the enormity of the task, it can be hard to deal with the resulting sense of despair.  Working on the trap lines offers a perfect opportunity to focus on the small on various scales.  Traps come every 100-200 meters (depending on the trap type) which means my concentration is taken off of any negative thoughts and on to a specific and accomplishable goal every 3-5 minutes.  Even though early in the day the number of traps seems to be super daunting (OMG! I have 80 traps to go! I’m never going to make it!) I never get to dwell on this for long.  I also choose to focus on intermediate results–finishing an egg tray (12 traps)– rather than the day.  Using a variety of ‘scales’ with which to measure progress towards an end is essential when facing a long day of suffering.
  2. Envision the end.  While I was picking my way along through the soaking bush or crossing rivers of icy water above my waist, or tripping and slipping my way up and down and around treacherous bluffs, I would often remind myself of what lay ahead at the end of my ‘suffering’–a plate of sushi and dry clothes, a warm boat with free coffee, a hot shower, dinner with my family, etc.  Rather than looking at the rather ‘unpleasant’ hours that lay between the present moment and these blissful ones, I’d simply remind myself that “in X hours, I’ll be enjoying Y, and all this will be over.” I didn’t dwell on how it was going to happen, but simply that it would.  By asserting confidently and unequivocally my future warmth and comfort, what might have felt unendurable and impossibly long lasting in a different frame of mind become both temporary and quite manageable.
  3. Lie to yourself.  Adventure racing and Working for Adrian have something else in common.  When participating in either I routinely tell myself ‘never again!’  And in both cases I’m usually either researching the next race or readily accepting the next job within 24 hours (sometimes much less) of being ‘comfortable’ again.  For me, this is a natural response when doing really hard things.  Maybe it is because I’m not actually that tough–maybe some folks are able to be deep in the midst of the least enjoyable of the suffering and actively loving it–but for me at least whenever I approach situations where the word ‘misery’ is truly an accurate description of my state of being, my impulse is to turn tail and run (mentally at least) in the opposite direction.

So there you go.  Have at it.  And if you need more practice, I hear Adrian might suddenly be a man short next time he decides to schedule a trap check during ‘periods of rain with some heavy falls’.  Happy training.

 

 

Reflections on an Apprenticeship

Beauty and the Beast. Vaughn (L) and Adrian atop Mount Luxmore.

Beauty and the Beast. Vaughn (L) and Adrian atop Mount Luxmore.

The Kepler Challenge is approaching quick.  Vaughn Filmer is feeling confident.  His most recent long run has helped quite a bit (http://ultramentalapprenticeship.blogspot.co.nz/).

This experiment of assisting with his training using HIIT methods has been a good one and I’ve learned heaps from watching his progress and more importantly reading his blog which gives good insight into what is going on in his head.  Here are a few things I’ve picked up, or that have been reinforced for me as a result–

  1. It works.  Using HIIT to develop fitness, for those that are capable of performing such efforts routinely, works beautifully.  After 16 weeks of training Vaughn’s running (of which he’d done very little previously) was on par with many runners that have been running at much higher volumes for most of their lives.  Focusing on speed/form vs distance during the outset of training seems to have returned very good results.
  2. Doubt is normal.  Wondering whether we will be ‘up for the task’ when using HIIT as a primary tool in preparing for a big endurance event is to be expected.  Reading through Vaughn’s blog you’ll notice that he has lots of doubts about his ability to cover the 62 challenging km of the Kepler Challenge.  He worries about missing workouts, about not running longer, and about a whole host of things.  Keep in mind that he’s taking on this ‘challenge’ with a longest ever casual run of about 10 km, prior to commencing training 4 months before the event.  His recent post, written in the aftermath of his longest run, is the first real glimpse you’ll get of him feeling up to the task.  And he is.  Until you get that first real serious effort in it is hard to believe that doing so little (time wise) might still allow you to do so much.
  3. Doubt is inevitable.  I know, we’ve already covered this, right?  But I’ve realized there is a LOT of doubt.  This additional doubt comes primarily from the the pursuit of something along unconventional lines, particularly when a very strong conventional training climate exists.  For example, Vaughn’s mate Adrian (who will also be my teammate at Godzone) is also running the Kepler and is an animal.  He trains hard and he trains a lot–using a much more traditional volume.  He seems to recover in half or less of the time than other people do.  Going on a run with him means you’re likely left in the dust or pissed off because while you’re suffering he seems to be on cruise control.  This is at turns both motivating and disheartening. It is easy to look at the Adrian’s out there and think that you ‘should’ be doing what they are doing.  But the reality is that the in the spectrum of athletic ability everyone (even Adrian) will fall somewhere between the two extremes.  The tendency for most of us is to only look only towards one end–to gaze ‘uphill’ at those doing more than we are or doing it faster.  And of course, because using HIIT for endurance is so unconventional, it is almost a sure thing that the training methods used by that ‘uphill’ bunch won’t be the training methods you’re using.  So it becomes important to maintain perspective–remember the main motivation for using HIIT for endurance for those of us that choose to do so is because it takes so much less time.  I won’t make the argument that training hard 1 hour a week is better than training hard 6 hours a week.  But training hard 1 hour a week might be better than training more moderately 6 hours a week, which is quite likely what many of those people you’d see if you looked ‘downhill’ or laterally might be doing.  Get confidence in looking at your peer group–what does your training allow you to do?  How much have you sacrificed in terms of time/lifestyle to achieve this.  Don’t take your hard work, however short in duration for granted!  Even though Vaughn might arrive at the finish line behind Adrian, he will arrive ahead of a great many people who’s training commitments were three or four time’s what his was, and be competitive with plenty of serious ‘amateur’ runners who were putting in 60-100 km weeks in preparation.

Remember, if you’re goal is to WIN races, you need devote most of your time/energy to your fitness.  Even extremely low volume approaches for competitive triathletes at the Ironman distance is around 10-12 hours a week (as compared to 20-30 for normal volume).  These folks are certainly focusing on as much HIIT as they can manage, but supplementing it with a healthy diet of more moderate intensities as well.  But for those of us who are happy being personally/recreationally competitive, focusing on HIIT first and cutting out the rest–as I’m hoping Vaughn will realize–can offer a good alternative to prioritizing fitness (and all the resulting complications this has with having an othewise robust life) over everything else.

 

Maintaining (humility)

It has been a long time since I’ve added a blog to the site.  I’ve been busy–working, playing, travelling, learning how to take care of hen’s whilst they incubate eggs, and last but not least, experimenting daily with the best way to remove boards from pallets (I haven’t yet found a good way).

I haven’t had a good adventure in a while, nor a big mission. That’s not to say I haven’t suffered thought–I spent a couple of cold and rain-soaked days working in the Clinton Valley for my ‘boss’ Adrian where I found myself pulling out all my mental tricks to keep from giving Adrian the mental middle finger (as my central Governor was telling me to do) and quitting early to retreat to the warmth of the hut where we were spending our nights.  The dialogue ran something like this–“Does it really matter if I get all these tracking tunnels laid out?  Can’t we just make up the data?  I’m freezing and my hands aren’t working anyway…this is getting dangerous!” But in the end I sucked it up a broke the hours into minutes–the dozens of traps and tracking tunnels into one at a time.  I also literally sucked on the the tiny spoon I was using to scoop peanut butter out of a jar to bait the tunnels with, soaking in a few more calories to insulate me against the 10 or so kilos of near freezing H2O that I was carrying against my will as part of my clothing. Instead of Adrian, the middle finger went to the peanut-butter monster that was following me through the bushes.  That night I was rewarded with as much back-country sushi as I could eat.

assushi

Adrian, a mild-mannered and unassuming uber athlete and back-country sushi specialist.

Anyway, I digress.  This general lack of missions had me restless and I’ve realized that there are only two things to do in such a situation–actually go on a mission, or, alternatively, commit to one in the future.  Because I wasn’t particularly inspired to ‘go and do’ I decided on the latter option–and on a more recent work trip with Adrian (with far better weather) we agreed to sign up for GodZone, NZ’s toughest adventure race and one of the most competitive expedition AR’s in the world.  I committed by fronting the 7500 entry fee. Filling out the four person roster will be my brother, Jason and his wife, Chelsey of team Yogaslackers.

Adrian thinks this means I’m going to have to train more.  Maybe it does.  But one thing I’ve realized over the past year is that although building fitness might take a lot of time, maintaining fitness takes very little.  I’ve (thankfully) found that although I’m not quiet as fit as I have been when I’ve put a bit more time into it, I’ve been able to maintain a reasonably high level of fitness on roughly 30 minutes a week of effort.  This is the case strength and speed particularly, but also, to a reasonable extent, for endurance.

Finding time to train is hard.  Training higher volume consistently is really hard. One reason for this is that if you ever drop the habit–get busy and have to choose work or family over training–then recreating training time in your schedule is a hurdle to overcome.  By focusing/prioritizing a regular, non-time intensive, maximally effective (HIT) regimen once you’ve reached your fitness peak, a base level of fitness that is much higher than what is enjoyed by most amateur/recreational athletes can be maintained.  Which means that when the time comes to do your next big mission (like GodZone), your starting fitness platform will be closer to the goal platform, which means fewer weeks of ‘extra’ work will be needed to get into ‘racing’ shape.

Unless that is, you’re racing with Adrian, who joined me for today’s pylon run.  Although I led for the first half (it take’s him a while to ‘get into it’ he claims), he led the second, by greater and greater margins, with enough energy in reserve to shout encouragement over his shoulder as he climbed the finishing hill. Bugger–I thought I was a faster runner than he was too.  But that is just another perk of the minimalist approach I guess, combined with run-ins with the Adrian’s of the world, it allows me to maintain more than just my fitness…

Doing well

 

50-off

For for than a decade now I’ve pursued the goal of being a ‘jack-of-all-endurance’ trades. I have aspired simultaneously to train so that I could both ‘do anything’ and ‘do it well’.  For quite some time I’ve left the notion of what ‘doing it well’ meant purposefully vague but have long contemplated the phrase, wondering what, at least for an ambitious recreational athlete like myself, it should actually mean.  The time has now come to offer up a more concrete criteria.  

I’ll begin by admitting that these criteria are going to be largely (entirely?), arbitrary.  But in truth, at least from a suitably wide perspective, everything else is largely arbitrary too. Arbitrariness is unavoidable.  That being said, arbitrariness can be more (when backed by reasoned arguments) or less (lacking any meaningful justification) sensible. The bit of arbitrariness in question here falls into the former category of course–in my opinion anyway and since this is my article, I guess no more justification is required. So without further ado:

Doing something well (as an age group, non professional athlete) implies–at least when concerning athletic endeavors that are measured by ‘time to completion’– finishing within a time no more than 50% greater than that of the world’s top athletes in the given discipline.  In other words, you’ve done it well if you are ‘Off by 50’ or less.

If you think that this sounds too easy – that 50% is too generous a cushion – consider the following examples:

  1. The fastest marathon time is just over 2 hours.  By my criteria, an age grouper who runs a 3 hour marathon is doing dandy.  In fact, they’ll qualify for Boston with time to spare. This evidence clearly supports my thesis and scarcely have I seen a better start to a well reasoned argument.  So far so good.
  2. The fastest IronMan (IM) distance triathlon is somewhere right around (slightly under) 8 hours – so breaking that 12 hour barrier puts you in pretty good company.  Additionally consider that if you look at the results of most general registration (no qualifying time is required) IM distance races on reasonably flat courses, a sub 12 hour performance would put you in approximately the top 35% of the field.  Considering that there are no ‘average’ athletes running such a race and you get an idea of the achievement.  If you ask me the logic, at least for efforts at the top end of the scale, is simply infallible.  But what about shorter endurance efforts?
  3. Well, what about them?  A sub 4-minute mile is clearly in the realm of elite runners at this distance (the world record is 3:43). This translates to a good goal for an age grouper like myself being a sub 6 minute mile, or if we’re going with the hardcore expression of the criteria (50% increase over the WR) a time of less than 5:35 is needed.

Wow.  I think I’ve nailed it, don’t you?  It’s hard to find fault in such an arbitrary criteria that is also so sensible.  Completely coincidentally, it just so happens that these numbers pretty closely define the edges of my own abilities which is pretty awesome.  The target goals created by the criteria are met often enough to placate my ego but challenging enough to require quite a bit of hard work and focus which keeps me lean and keen.  Not that these two coincidental factors have any influence on such a well reasoned, logically derived, but arbitrarily chosen measure of meaning, because that’s just silly.  

No, it was chosen simply because it makes sense.  In fact, it’s so good that I’m convinced it’s just a matter of time before it catches on, becomes the industry standard, and enters our everyday lexicon:

Athlete A:  So how’d you do in your race Saturday?

Athlete B:  Excellent!  I was only ‘Off By 50!’

Athlete A:  Whoa! You’re really doing well!

Can’t you just hear it?

Here are some more ways to be ‘Off By 50’. How many can you manage?

Running:

100 meters:  9.58 seconds.  Off by 50 time:  14.37 (equivalent to running 3:53 mile pace for 100 m)

1 mile: 3:43  Off by 50 time: 5:34

10 K (road): 26:44  Off by 50 time: 40:06

Half Marathon:  58:23  Off by 50 time:  1:27:35

Marathon:  2:03:06  Off by 50 time:  3:04:39

Swimming:

50 meter freestyle:  20:91  Off by 50 time:  31.36

1 mile (open water):  16:23  Off by 50 time:  24:35

10 K (open water):  1:54:30 (approx)  Off by 50 time:  2:51:45

Biking:

10 mile:  17:57  Off by 50 time:  26: 55

40 km time trial:  47:36  Off by 50 time:  1:11:24

[Note–this piece was originally published back in 2012 on my early blog, three hours a week, as two separate posts.]