http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1801

Much of the info I’m sharing to the hundreds of athletes in attendance, should sound familiar to you!

Enjoy, and remember that if you haven’t yet attended one of my run clinics, of course I highly recommend it.

I work hard to continually update the clinics with new information that is conveyed concisely and effectively.

For more info and a listing of the latest events, go here:

Have a great day!
Al

- Henry David Thoreau

“Never underestimate the power of passion.”

- Eve Sawyer

“Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do.”

- Pope John XXIII

“Imagine.”

- John Lennon
________________________________________
Hi!  On the Friday before the start of this holiday weekend signifying the end of summer, I sent the below message to all of the athletes I coach. I want to share it with you as well. This message is, I believe, is a fundamental truth, not only about our sport and all that encompasses it, but about life itself.

As I look back on my career as a musician, and then my journey as both athlete and coach, this fundamental belief has been at the core of it all. I would NOT be coaching today were it not for my ability to take the concept I’m going to (again) share with you, and make it part of my everyday life. Today, I want to again remind you all, from the bottom of my heart, what this concept is, and then share some “action points” shared with me years ago by a friend (author unknown), that I hope will help you make it a reality in your OWN life.

It seems every day we are bombarded with so many negative images and sales pitches in the media, many of which want to sell us on a “quick” fix, or on some kind of short cut to happiness and success, be it financial or personal or even athletic (if you happen to read the “big” triathlon or run mags!).

In my opinion, while there are likely many different “secrets” to fulfillment and success in life and in sport, there are few as important as this one thing: maintaining a positive attitude and a sincere and deep rooted BELIEF IN YOURSELF, no matter what.

That belief, not ONLY that you can have ANYTHING you want and are worthy of it, as long as you DECIDE what that is, and never stop believing, is the most important part of your success, but it isn’t all that’s required. You need to make a conscious decision, yes…a DECISION, to believe in yourself and your ability to be and do what you want, no matter what and then take action. Turning your beliefs into reality takes persistence, practice, and non-stop determination. Affirming your belief in yourself and the fact that you are IN CHARGE of how you REACT to what happens in your life is so important in this process as well…

To HELP YOU get this Friday started right, and to help you affirm your own belief, I want to share a little “mantra” that someone who cares, shared with me a long time ago. Like all of you, I have gone through difficult phases of my life, some more challenging than others. No matter what happens, I always come back to this mantra. I PROMISE myself that I will make the right choice, to read this (and even write it) each morning as I embark upon my day. I encourage you to consider doing the same……

———–
For TODAY…..
I am in charge of my life.
Today, I choose my thoughts.
Today, I choose my attitudes.
Today, I choose my actions and behaviors.
With these, I will discover my purpose. I will create my life, and my destiny.
———–

Honestly folks, many more days than not, I sit and REWRITE these lines, unless for some reason I am unable to. Should I miss a day or two, I try to get back on the horse as soon as I can. Maybe you’ll want to modify this slightly…depending on what works for you, or what seems appropriate at the moment. Whatever you choose, I  encourage you to reaffirm this TRUTH, for as long as you like, for years…because I BELIEVE it will make a difference.

One of my closest friends (who happens to be a very smart businessman and is highly successful) told me recently that if I were to think about it, I would see that affirmations only change everything, IF they are already true.

You can’t recite this if it has no basis in reality - you can’t affirm magical things or fantasy. Rather, what we MUST DO is consciously and vigorously affirm the BEST about ourselves. You ARE ambitious. You ARE honest. You ARE hard working. You DO have goals. YOu are WORTHY of achieving those goals, and ARE WORTHY of all of the good that life has to offer. And there are hundreds of other things about you that are also true and good and worth affirming. Believe it.

What do you say: would you make a choice with me, to get started again today?

Finally…in what is a change of pace for me, I’m going to leave you with a few more quotes today, rather than using them all up at the start!

All the best, and have a GREAT DAY, and WEEKEND!!!

-Al

___________________________

“How wonderful it is that nobody need wait a single moment to improve the world.”

- Anne Frank

“Live out of your imagination, not your history.”

- Stephen Covey

“Dream as if you’ll live forever. Live as if you’ll die today.”

- James Dean

“The greatest thing in this world is not so much where we are, but in what direction we are moving.”

- Oliver Wendell Holmes

“Whether you believe you can, or you can’t - you’re right.”

- Henry Ford

In part, those thoughts were inspired by an ole friend coming back into my life….our reunion has been very enjoyable…yet, it has also caused me to stop and think about the past…what’s happened, and how it could have been different had I made one single choice or decision, differently…

Has that thought ever occurred to you?  There truly are those moments in our lives, when one single choice, a crossroad, does make all of the difference…

I posted a photo of my first Hawaii Ironman finish on Facebook a few days ago.  That finish on Alli Drive, with my two wonderful kids on my arms, was a defining moment in my life: a dream fulfilled, and yet a true beginning to a new chapter…

I thought today I’d go back a bit further to another “beginning”….my very first Ironman distance race.  Not the first Hawaii, but the first, period!

It was October, 1998. The Great Floridian in Clermont (Orlando!), Florida…

The journey I was on as I transitioned from “runner” to “triathlete” at that point in my life, was nothing short of remarkable, actually. I’m sure most of you have read my story…I nearly drowned as a child, and never went near the water until I was 36. Deathly afraid of it, and with no idea what swimming was all about or how to even attempt to start, I made a commitment to my daughter Erin, that I was “going to do the Ironman,” after watching Mark Allen do his thing in the TV broadcast of the Ironman in November of 1995.

My first triathlon ever, was in May of 1996. Words can’t fully express how difficult it was for me to EVEN GET to that point. Every day I forced myself to the pool…dealt with all of my frustrations about why I couldn’t do what was so easy for a child, to do.  Of course I had to rationalize this feeling that there really wasn’t ANY good reason why I was doing this anyway. Many people don’t know how to swim, and lots never do the Ironman.  Amidst my frustration and striving to learn and be patient, I never stopped asking myself, “why in the hell are you using so much mental energy AND time (my grass grew pretty long in those days!) on something that just isn’t that important!!”

Looking ahead from that point…I learned that despite how hard I looked, there was no one around who could help me become what I wanted to become, a swimmer.  I would have to learn about the sport on my own, and learn how to overcome my fear and progress on my own, if it was going to happen…patience and persistence became my middle name.

Looking back, the reason I think I never gave up, was because of my kids. They somehow sensed my struggle, and offered the support that normally, a parent gives to their child through an unconditional love, and support that is what being a parent, is all about.

Erin, who was around 8 or 9, and AJ, then 5 or 6, were really proud of what I was trying to do, and they wouldn’t let me give up on myself. And, I think, in the end…if anyone is to accomplish and overcome what I did, the reasons must go beyond oneself…that much seems so obvious to me now…

Looking ahead again…1996 turned into 1997, and I began to put a few Half Ironman races onto my schedule.  My swim was ALWAYS a struggle, but I didn’t give up and, thank God, I could still run.  I still marvel at going sub 5 hours at Eagleman Half Iron, even WITH A 45-50min swim! Yikes.

1997 went and 98 loomed, and I knew if I had any chance to get to Kona, HI, I’d have to START by seeing if I could finish the distance. Was it time to attempt my first IM distance race?  My coach at the time, thought so, and so I made plans to go to Florida in October and attempt the distance for the first time.

Fast forward to race day….my memories of that day are so varied and amazing in how much I DID NOT know about how to race that distance, as well as the overwhelming feelings of self doubt….

….would I be able to even FINISH the swim?  As much as that, nutrition was never a topic my coach and I discussed very much other than “use what is on the course,” so my “plan” for how to fuel myself really became the chocolate GU gel, that became a favorite of mine during the long training days I did leading up to the race. And after all, what was the big deal? In my early days as a runner, I never took anything in anyway…just water, so Ironman would be no different…right?

In the moments right before the start of the race, the thing I most remember was those butterflies in my stomach, and AJ crying as loudly and as passionately as I can ever remember.  He just didn’t want his Dad to go! I don’t know if he thought I was going out and never coming back, but he just cried and cried…he was so scared…

Needless to say, I finished the swim, in 1:19.  When I came out of the water, I went straight to my family…forget the changing tent and my swim-to-bike transition! All I wanted to do was CELEBRATE with my family, THE MOST amazing moment in my athletic life to that point - finishing a 2.4 mile open water swim when 2.5 short years earlier, I had a very hard time mustering the courage to even put my face in the water….

We hugged, with huge smiles on my face, for what seemed like an hour. Most importantly, AJ was so happy. There weren’t any more tears in his eyes or sorrow on his face. His Dad came back! 

Off to the changing tent I went….I stayed in there for a full 10minutes, talking to anyone that would listen, because I was just so relieved to have that part of the race behind me, and I just still couldn’t quite believe I did it…

The rest of the race was, for the MOST part, uneventful.  I was just so happy to BE THERE…AND GRATEFUL for that gift…

Well, I guess it wasn’t totally “uneventful,”…especially if you consider losing 1 of 2 gel flasks of chocolate GU in the first 10miles of the bike (the only thing I had planned to take in), and then not being able to EMPTY the other flask afterward because the GU was too thick in the flask ( I used only packets in training! :), and then me riding off the bike course at about mile 100 after I missed a turn, which resulted in riding 116miles instead of 112!

Arriving in the bike to run transition, I was keenly aware I’d taken in hardly any calories, and it was pretty hot out…and I had no idea what it would feel like to try and run after riding 116miles…

The first loop of the run was OK…I mean, I knew how to run…running was something, unlike swim and bike, that I COULD DO.  So…I just started running, tried to stay hydrated, and let the miles go by. Yes, it hurt, but I EXPECTED IT TO, and to be truthfully honest, I LOVE TO SUFFER with the kind of pain that comes from achieving something very difficult like running an Ironman marathon.  So, that kind of pain - I relished it, and savored it, and tried to wrap my arms around it….talk to it…..and then in my conversations with myself, I said, “you won’t get me…I’m not stopping…you can’t stop me….come on, come on harder, I don’t care….you are NOT going to stop me…”

Now…all of that being said, I will admit that my kids saw me in pretty terrible straights a few times during the 2nd loop, as I got back nearer the transition area where they were staying. I remember seeing AJ’s face at one point, and realizing how scared he was - he hadn’t seen his Dad look quite like that, ever before. Really suffering…nausea, bonking, and dehydrated….just generally, not good!

To bring this long LOOK BACK to a close…..you will see my finish picture attached here, which is proof that I made it after all!  11:19. Not half bad for an old man who was afraid of the water…

My strongest memories of the race, once I had crossed the line, are all of the JOY, and the tremendous feeling of fullfillment, and…OF THE MED TENT! Why?

Within 10minutes after I crossed the line, I was feeling so sick to my stomach….OMG. That’s when I realized that nausea is a symptom of dehydration! (for you 1st timers, remember that!)…

As I got plugged up to that IV machine….it was the most amazing feeling I’ve ever had. With every drop going into my veins, I felt better, and better, and better…life was coming back into my body.

I knew at that point, I was on my way. It wouldn’t be easy, and I had no idea what the future would hold for me, but I knew, something special had occurred that day, and my life….would never, ever, EVER be the same….

Author unknown!

———

People are often unreasonable, illogical and self centered;

Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives;

Be kind anyway.

If you are successful, you will win some false friends and some true enemies;

Succeed anyway.

If you are honest and frank, people may cheat you;

Be honest and frank anyway.

What you spend years building, someone could destroy overnight;

Build anyway.

If you find serenity and happiness, they may be jealous;

Be happy anyway.

The you do today, people will often forget tomorrow;

Do good anyway.

People who really want help may attack you if you help them;

Help them anyway.

Give the world the best you have, and it may never be enough;

Give the world the BEST that you’ve got anyway…

But he with a chuckle replied,

That “maybe it couldn’t” but he would be one

Who wouldn’t say no til he’d tried.

So he buckled right in with a trace of a grin

On his face.  If he worried he hid it.

He started to sing as he tackled the thing

That couldn’t be done, and he did it.

——–

Somebody scoffed: “Oh, you’ll never do that.

At least no one ever has done it”;

But he took off his coat and he took off his hat,

And the first thing we knew he’d begun it.

With a lift of his chin and a bit of a grin,

Without any doubting or quiddit

He started to sing as he tackled the thing

That couldn’t be done, and he did it.

———

There are thousands to tell you it cannot be done

There are thousands to prophesy failure;

There are thousands to point out to you, one by one,

The dangers that wait to assail you.

But just buckle in with a bit of a grin,

Just take off your coat and go to it;

Just start to sing as you tackle the thing

That “cannot be done,” and you’ll do it.

——

Hi Everyone. I hope you are having a super day!

I just got through writing a series of workouts for a handful of athletes, and as I was writing out the programs, and again putting myself into YOUR head and devising the best program I possibly can to help all of you progress, I reminded myself that beyond the obvious factors we routinely talk about which are important for you to reach your goals, such as recovery, smart fueling and daily eating, and mobility / flexibility training, one of the KEY elements that is perhaps as important as any other, is the concept of DIFFERENTIATING intensity, on a daily basis, and even within each and every session I give you.

What does this really mean?  Well, when I say “train smart,” this is partly what I mean!

More: I’ve found through years of experience, that perhaps the single thing that most athletes do who are not progressing and have plateaued in their performances, is they muddy workout intensity, making the easy stuff too hard, and the hard stuff too easy, and making everything in between “sort of” hard.  This basically is the equivalent of talking in a monotone voice! Boring, and not very good for improving!

In order to IMPROVE and adapt to get better and ultimately more efficient and faster, we must realize that being “in between” from an intensity standpoint is a poor way to execute smart training.

More specifically:
1. When it says z2, make sure you don’t turn it into z3! Stay aerobic, breathe through your nose. Be able to talk if you need to.

2. When it says “strides,” or 30/30s, or similar, move FAST!  This is 5k down to 1mi race pace!  Quick legs, short GCT, strong elbow drive and knee drive, but in a quick way!  Don’t make this “sort of” fast. Move!!

3. During z1 or “easy” recovery between tempo, z4/FTP, or “race intensity” segments, GO EASY!!!!!  You almost can’t move too slowly.

My point is, if the easy stuff is too fast or hard, you won’t have the energy to sustain effort on the “quality” segments, and vice versa.

Simply put: the MORE you can dial in and differentiate your intensity in every workout, the better you will feel, the better you will perform, the faster you will recover, and ultimately, the more you will improve.

If you DON’T KNOW what is easy or slow, and fast or hard, then you need to be asking more questions!

Have a great day!

If you copy and paste the long URL below into your browser, you’ll get taken to the interview at the Runners Lounge site. I hope its enjoyable reading and will let you all know a bit more about who I am, and why I do what I do…

———-

http://blog.runnerslounge.com/2009/05/runners-lounge-interviewtell-us-how-you-began-your-career-as-a-running-coachokmy-beginnings-as-a-coach-well-for-as-lon.html

• I just returned from Badwater, where I was a support crew member for Itto! See some of the videos of that trip at my new youtube channel here!
• I’m still learning and loving my new Globus “electro muscle stim” device.  Ask me some questions about it - I’m happy to help you all learn more…
• I’m about ready to let my clients/athletes in on what I’ve been practicing and learning about related to Dave Schimdt’s RBT! I love my resistance bands, and am really challenging myself and getting stronger.  Why? Resistance band training emphasizes REACTIVITY. Bands increase the effects of vertical forces on our bodies, e.g. gravity and momentum.  Its more about “reaction” than it is about “contraction.” I’ve also been taking a lot of the Runner-CORE exercises and circuits and making them a lot more challenging (and beneficial!) with the bands.  Again, its all about challenging our body’s to be able to REACT and control movement more effectively and proprioceptively, against those vertical forces that slow us down…and create fatigue.
• Looking ahead to this week: working on a marathon training program I’m going to do at Fleet Feet Hartford this fall/winter, for a spring marathon. If you are in the area and planning a spring marathon, keep your eyes on the calender on coach-al.com, or see the Fleet Feet newsletter…
• Visiting some colleges with AJ. Can’t believe he’ll be leaving HS next year! Yikes again…
• Still enjoying a little high from last week’s Kid’s Tri-Camp at the Mystic YMCA. I really enjoyed that…

There really is so much to learn and have fun, and too little time to do it…

I hope you are having a great day out there…

-Al

I’ll be joined by pro-triathlete, Alex “Doc” McDonald, past champion of Ironam Lake Placid and one of the US’s best, and esteemed (and very fast!) amateur, Lisbeth Kenyon, for what should be a fun and informative clinic.  Check out the flier here.

Have a great day!

Here’s a great one he posted a little while back, with a FANTASTIC quote:

Ireland’s John Treacy, the 1984 Olympic Marathon Silver Medalist, “the little man with the big heart,” used these 4 principles to guide his training in the lead up to the games: “Believe in yourself, know yourself, deny yourself, and be humble.” Words of value to every athlete…