Ironman 70.3 Augusta - Two weeks out!

Well I'm at week 25 of my 27 week training program in preparation for Ironman 70.3 Augusta.  It's been a long and arduous path but one I feel extremely good about.  After competing last year in Ironman 70.3 Muncie, I stated emphatically my long-distance triathlon career was over.  Making such of boastful statement is easy when you just finish a grueling day of racing.  However, after much reflection I realized it isn't the race that I enjoy as much as it is the journey to the race.  

The race in Muncie will always hold a special place in my heart as it was dedicated to my late friend Bill Fred Haecker, who grew up in Muncie before relocating to Texas.  It was a tough race, one where I competed with a heavy heart.  The love and adoration I felt is difficult to describe in words seeing Fred's family, Bill, Aimee, Connie and Lina there to cheer me on as I crossed the finish line.  

This years race in Augusta has a different purpose.  The training for this race represents an alignment and centering of my soul.  I approached it with a clear mind and a goal to find balance and held onto that throughout the training.  It has been a tough year and I have found the consistent training has helped me weather through the growing pains of life.  Also, having two friends, Ryan Niemeyer and Jason Waller, participating with me has had a tremendous and positive effect.  We have helped one another to stay the course and not lose focus.  The most important contributing factor is the absolute and unwavering support of my wife, Sarah.  She is a supernova of energy that has supported me every step of the way and encourages me to take challenges head on.  

Now that the race is two short weeks away, I thought I would do a little year-over-year comparison.  Through 25 weeks of training in 2017 versus 2016 equates to:

• 150 total workouts versus 145 in 2016
• 153 hours total time versus 132 hours
• 1,601 total miles versus 1,299 miles
• 131 bpm average heart rate versus 139 bpm
• 93,318 calories burned versus 85,300 calories

I am quite happy with the year-over-year leap in training progress.  I can feel the difference mentally and physically.  I look forward to translating this progress into results on September 24th in Augusta.  

I am the IRONSCOTSMAN!   

The Great Escape from Alcatraz - 10 Years Later

This past week I was in Boston on a business trip, which provided me with the opportunity to visit with one of my closest friends, Michael Collins.  Over a few beers, we reminisced about a race we participated in 10 years ago this year.  Escape from Alcatraz!  

I had always found endurance multi-sports interesting but never proactively chose to participate until Michael suggested it.  He was a key advocate in getting me engaged in triathlons as well as major motivator to improve and stretch myself with longer distances.  

In early 2006 I had the first of two elbow surgeries to repair lingering damage from playing tennis.  In short, there is no easy way to rehabilitate an elbow and Mike suggested swimming.  I swam as lifeguard during the summers of high school and college so it wasn't too hard to get into a routine.  Later, he suggested a sprint triathlon and needless to say I was hooked.  My appetite for it was insatiable!  The sprint distance felt like a teaser and I wanted more.  This is where the saying, "Be careful for what you wish for" definitely came true.  I should preface this by saying Mike is one of those exceptional and gifted athletes that has "it".  That high-octane and uncanny ability to exceed his physical and mental limits with ease.  Knowing my desire to try a more difficult triathlon, he passively suggest that we compete in the 2007 "Escape from Alcatraz" Triathlon.

So it begins!  I immediately said YES without thinking it through completely.  Once I came to my senses, I was like "Wait!  What?  Didn't prisoners die trying to swim from Alcatraz island?"  They have a triathlon race there?  Fortunately for me, I was living in Texas at the time and the distance of San Francisco kept the realization of the difficulty of the race at bay.  Mike suggested we leverage "Be Iron Fit" by Don Fink, which I've referenced in a previous blog.  It was an approach that set in motion the plan I leverage to this day.  

As I look back now, I remember fondly how frightened I was as we prepared to load onto the boat for Alcatraz.  The race consisted of a 1.5 mile swim, a 5k run to your bike (aka warm-up run), 18 mile bike through the hills, and then finish with a 10K run that takes you through Baker Beach, the infamous sand stairs to the Golden Gate Bridge.  There were ~1000 people in the race and I remember my heart pounding like a phone book in a washing machine as we jumped into the water.  

First reaction...HOLY S!@# its cold!  Once the wetsuit warmth took over it was time to race.  The horn sounded and we were off.  The tide was tough along with the salty waves seeping in on every breath..  I was so heads down that I missed the breaker to the Aquatic Center and had to swim an extra 10 minutes into the tide to exit.  At this point I was totally miserable but pushed on.  The warm-up run was exactly that...a chance to break the hypothermia.  Once I hit the bike I was feeling good again and then quickly realized that San Francisco is massively more hilly than Houston.  The good news is that what goes up must come down so while everyone was slow going up the hills we were flying down the them.  I started feeling excitement as I hit the second run portion.  It was a course that took you up a hill and down the sand stairs onto Baker Beach.  I shockingly learned that clothing was optional for a few of the fans who were cheering on the racers.  Again, head down push forward.  The sand stairs were easy going down but back up was a different story.  It's literally 400 steps of Hell.  However, at the top you feel the surge of energy again as you start the downhill run to the base of the Golden Gate Bridge.  Once you touch the base and turnaround the finish is just a short mile or so away.  I felt so much energy and happiness as I crossed the finish line.  I had officially "Escaped from Alcatraz!"

The best part was seeing my good buddy Michael standing there cheering me on.  My first thought was "why is he was wearing a towel?".  Unbeknownst to me, he had a wicked crash on the bike and tore his leg all up.  What's even more amazing is that he still finished in the top 20.  He was in third place until the wreck and still managed a stellar finish.  As I said before, he has the ability to exceed physical and mental barriers.  

As much as I enjoyed the race, I enjoyed the camaraderie with Mike even more.  We had a blast from start to finish.  As I look back 10 years later, I realize that his friendship is the true medal here.  He introduced me to a sport that I truly enjoy.  I am most thankful for our friendship and look forward to many more years to come.  

So 10 years after the Great Escape...I say thank you Mike!

The things we do...err...drink or eat to perform better

Next week I start 27 week journey in preperation for the 2017 Ironman 70.3 Augusta.  Having been through this rodeo a few times, I've learned not to veer off course with new dietary additions or workouts once you officially start.  The last thing you want to encounter is rot gut or an injury that derails you from the long path to the race. So, I typically stay the course with a very predictable regime that is battle tested.  

Now, the weeks leading up to the official start of training is a different story.  Its a time that I will move out of my customary comfort zone and test out a few new products.  This week, a good friend of mine, one whose opinion I value greatly, recommended that I try a pre-workout drink called Beet Elite and I thought I would share my review/adventure in chronological order. Enjoy!

Sensory Reaction:

1. Oh, Black Cherry that sounds good, & plus my buddy highly recommends it
2. Visual: Wow, that is a pretty deep red color😀
3. Smell:...Hard pause...WTF? Is that vomit?😐
4. Again, hard long pause
5. Beginning to question sanity
6. Big breath and pound it down
7. Taste: WTF? Did I just drink liquid vomit mixed with feces?  🤢💩
8. For the love of all that is Holy...oh the Humanity!  Why did I drink that?
9. Big breaths to keep from painting the walls beet red😵
10. Big gulp of water... better now
11. Above average pace on a 5 mile run with low heart rate🏃🏼
12. Hmmm, that BeetElite is not too bad 

All kidding aside, I had a very good run today.  Without question Beet Elite tasted absolutely horrible, however, I did feel a performance boost.  While it may have been coincidental, I was able to maintain my goal heart rate, while running a faster pace than normal.  As I mentioned before, my training begins next week and I plan to fall back into my very comfortable, almost boring, routine.  One that will be free of Beet Elite.  

Reflection & Purpose

Today, January 1, 2017, we get to start fresh with a new year.  Last year was certainly interesting to say the least.  America elected a new president after an extremely long and arduous, election process.  A process that started way too early back in 2015.  We continue to see violence grow globally that is masked by jaded religious principles and we lost an unusual amount of iconic entertainers.  Quite simply, its been a long, hard, and peculiar year.  

On a personal level, I turned 47 in 2016, joined a new software startup company, and competed in the Muncie 70.3 Ironman.  While 2016 may have been turbulent for a lot of folks, it was a year of purpose for me.  As I wrote in previous blogs, the Muncie 70.3 Ironman was dedicated to a monumental figure in my life, Bill Fred Haecker.  It provided me with a laser-focused goal that began in early January and ended on warm July weekend. I must admit that since finishing the race, I have felt slightly lost.  I had so much purpose in the training that it kept my compass pointed forward.  Over the past five months, that same compass has been sending me in a variety of directions.  While I have direction in my professional life, the void of direction, specifically from an athletic perspective, in my personal life leaves me feeling lost and in search of, well...purpose.

After last years race, I did make the statement that I am officially retiring from long-distance triathlons.  The race literally beat the Hell out of me.  I was sore, chaffed, and completely ragged.  However, I did feel a monumental amount of accomplishment.  It wasn't my first 70.3 but the purpose behind it meant so much to me personally. At the time I thought, "how can you ever compete in another one of these when this particular one has so much meaning?".   I now realize that the race in Muncie won't lose its luster if I do another.  Nothing can replace the overwhelming feeling that race provided.  It was for Fred and will always will be!

Throughout my life, a common thread has been training for something that culminated in an end-goal.  Whether it was tennis or triathlon training, I've always strived toward a goal in the form of a tournament or race.  I now realize that I shouldn't back away from this approach but rather embrace it.  I understand that I'm not the fastest or best athlete any longer, if I ever was, but I am someone who enjoys the process.  Sure, it can sometimes be monotonous, painful, or just plain boring but it points my compass forward.  This is something my mind and body both need as it makes me feel centered, focused, and complete.  It helps to improve every aspect of my life and eliminates the noise and confusion of the world around us.  

So what will 2017 bring?  In addition to tying to be the best husband, father, and friend my goals this year are to: 

• Train & compete in the Augusta 70.3 Ironman September 24th
• Stand my company up as a premier partner in the analytics management arena by December
• Take the GMAT and enter the Ole Miss MBA Program in May
• Live a healthier & happy lifestyle on a daily basis
• Learn and become proficient in French (by Dec), Italian (by Dec), and Spanish (by May)

In addition to the measurable goals above, I will also work to create balance between home, work, & life daily.  I will do this by taking time each morning to create a calm space, one that is a space of "sacred silence".  I will use this it to reflect on what I'm grateful for; what I'm excited about and looking forward to doing that particular day; identifying my purpose and ensuring my plans connect me to it; and lastly, who can I reach out to and serve.  

I'm optimistically hopeful that 2017 will be a great year and I will strive to make it better by serving each day with purpose through my thoughts, words, and actions.  Let the year begin!

Thunderous Silence - The Art of Quieting Your Mind

I should start this out by saying that in no way, form, or fashion am I a sport psychologist. However, I am someone who grew up playing competitive sports. One that struggled mightily with controlling the chaos in my mind during competition.

In a singular, as well as slightly narcissistic, sports like tennis and long-distance triathlons, the internal chaos of fear, uncertainty, and doubt can be crippling. I've often described my personal situation as something similar to the radio in my 1979 Camaro. It had dials that you tuned in the station and sometimes it would register it perfectly and other times it was just slightly off. I, unfortunately, was one of those kids that had a brain that struggled to get the station locked in. I would almost be on target but it was a constant struggle to clear the static. This manifested itself in sports when I would let the lack of confidence creep in, which often resulted in negative outcomes. Now I could take the easy road and blame my parents for the poor parental lifestyle choices they made in the late '60s and early '70s, and often I do. But, truth be told, it’s a waste of energy. I don't feel placing blame would be positive or necessarily changes the outcome. The reality is that I am the one who is in control of my situation, especially in my head, regardless of whether it’s sports, work, or life-related.

Two phrases I use quite frequently for my own personal benefit to help "dial in my radio" include "thunderous silence" and "quiet your mind". The juxtaposition "thunderous silence" to hone in the competitive fury needed to succeed and "quiet your mind" to silence the negative chatter and self-doubt that can ultimately creep inside my head during a stressful match or the latter phases of a triathlon. I'm a true believer that the mind gives out long before the body will and that there is always a "little more' in the tank than you might think to exist. The key is to put to rest this negative noise and forging forward toward your goals. For me, its reminding myself to quiet my mind of the chaos and leverage the thunderous silence to persevere. It’s my own little recipe of what most people call mindfulness, which is a form of meditation. Essentially, it's a simple and effective way to gain control of the fearful and unruly thoughts that can plague an athlete.

If you are an athlete of any kind seeking a mental competitive edge, especially a tennis player or a triathlete, two great books to read include "Tennis: Winning the Mental Edge" by Allen Fox, Ph.D. and "Iron War: Dave Scott, Mark Allen, and the Greatest Race Ever Run" by Matt Fitzgerald. While they both center on specific sports, the value they deliver deals with the mental fortitude to win in any sport. I have read both multiple times and often refer back to them for helpful hints as I prepare today.

What strategies do you use to settle your thoughts?

The Legend of Fred! (Pre-race message)

I enter this week with mixed emotions.  On one hand I am thankful for the journey I have been able to take with Fred in preparing for the Ironman 70.3 Muncie.  However, on the other hand, it saddens me as I come to the realization that the journey is nearly complete.  

I started this quest back in January as a way to honor my dear friend Bill FRED Haecker, who passed away far too early in life on his trip from Texas to Muncie, IN.  Fred was always an inspirational figure to me so I felt compelled to pay tribute to someone that was truly a legend.  An individual that could be described as a true "man of iron".  

Fred, an absolutely brilliant and kind man, was so many things to so many people.  He was a husband, a father, a mentor, and a coach just to name a few.  In all honesty, the list could go on forever depending on who you asked to described him and what he meant to them.  To me, he was a larger than life friend that was passionate about the things he loved, especially Connie, Aimee, and Bill.  His love for his family was something that I especially admired about him.    

Throughout every long training day I felt as if Fred was there by my side and encouraging me as only he knew how.  When I felt like stopping, I could hear his robust voice say "Come on Stevo!" and somehow I would find that extra gear.   The preparation for this race totaled 150 activities, ~1312 miles,~87,000 calories, and over 134 hours of training.  

This Saturday, July 9th, I will finish the trip to Muncie that Fred started last year.  It has been a long, hard, and emotional road but I am ready.  I may not be the fastest person on the course Saturday but I can guarantee that no one will compete with more heart than me.  Why?  Because my friend Fred would expect nothing less.  

See you Saturday my friend!          

The "Fred"-Odyssey (Mar 27, 2016)

"For Fate has wove the thread of life with pain, And twins ev'n from the birth are Misery and Man!" Homer, Book Seven.

My apologies for the delay in posting an update but the journey, or better yet, my Fred-Odyssey has been long an arduous to say the least.  As Homer stated in Book Seven of the Odyssey, "Fate has wove the thread of life with pain".
 
Training for an Iron distance race is coming to terms that pain, misery, and ultimately happiness are synonymous.  Pain and misery is something you expect with the long training.  What is even more frightening is that the pain and misery is something you come to enjoy.  It represents accomplishment as you strive toward the end goal.  My pain and misery are self-inflicted for my journey is for Fred, Connie, Aimee, and Bill.  

I have learned that the mind is willing to quit long before the body.  Your mind tells you that its okay to stop and "you've done enough today" but you have to fight through those thoughts and simply tell them to "Go straight to Hell!".  What helps me get through the misery is hearing Fred's voice echoing in my head telling me "Come on Stevo!  Just a little bit further!"  Fred's voice has been an Angel's Harp of motivation for me during this journey and I am so thankful that it still rings loud and clear. 

Tomorrow I begin week 13 of my 27-week Fred-odyssey.  In the first twelve weeks I have logged ~668 miles, 73 hours, and 45,846 calories.  This included a lost week where I found myself down and out due to a respiratory infection.  One of the many challenges with long distance training is a weakened immune system.  Fortunately, I powered through and now back on track focused on the race in Muncie. 

Now that the easy part of the Fred-Odyssey is complete, I will transition into a much harder phase of my training, logging extreme hours and miles.  I'm certain that I'll be calling on Fred many more times to help power me through each session with his booming and soothing voice.  As Homer said in Book 15, "For too much rest itself becomes a pain."  I'm already in pain so I figure I will tell rest, just like I tell the lingering thoughts of doubt, that it can "Go straight to Hell!" 

Thank you Fred...twelve weeks down and fifteen more to go my friend.  See you in Muncie!

THE Quest for Fred - One Month In (Feb 1, 2016)

One month of training down and six more to go before the Muncie Ironman 70.3. The first month of training certainly didn't disappoint and I look forward to carrying the momentum I gained into month two. As you might imagine, there has been no shortage of soreness, hunger, and crankiness. Heck, I could easily chalked that up to simply being 46 years old and out of triathlon shape. Without question, the training was easier towards the end of the month than in the beginning but difficult none-the-less. January produced 33 activities totaling 168.76 miles, 23hrs 55 min, and 14,437 calories.

While I'm happy with the results, I did have to manage through a few obstacles. First, winter weather here in Oxford is, shall I say, a HELL-OF-LOT-COLDER than Houston! Frozen fingers, ears, and toes after a long ride are the worst. Secondly, business travel proved to be a real speed bump with ensuring I stayed on the schedule. Lastly, sleep deprivation, whether associated with the business travel or the normal routines of life was also very challenging.

There were a few positives I wasn't expecting. Physically, I've shed four pounds and 4% body fat. My swim training has gone better than expected and I find myself looking forward to hitting the pool on Tuesdays and Thursdays. This differs than in the past where I would get to a point that I hated even seeing a body of water. I'm striving to keep this positive mindset going as I continue deeper into my plan. The run portion of my training has also been very enjoyable. I've been running the Whirlpool Trails and find its surrounding nature to be serene and extremely comforting. I lose myself to its quietness, free of all distractions such as email, cell phones, and noise in general. 

My mind is still laser focused on the end goal, which is to finish this "Quest for Fred" in Muncie. When I find that my body isn't responding positively or I'm wearing down during the long hours of training, I just ask Fred to stick with me and then I can hear him encouraging me on saying "Come on Stevo...your'e almost there!". Amazingly, I find that hidden strength to get through it. Fred may not be here with us physically but he is damn sure with me spiritually every time I head out for another long swim, bike, or run. 

Thank you Fred...one month down and six more to go my friend.  See you in Muncie!

BILL FRED HAECKER - The Man, The Myth, The LEGEND!

Monday, January 11, 2016 - This post is about my dear friend, Bill Haecker, that passed away on October 13, 2015. Sadly, this was just three days after his 66th birthday. He was on a trip from Texas back to his hometown of Muncie, IN with his beautiful wife Connie, when he had an unfortunate accident.

Bill, affectionally known as Fred, was one of the most genuine and caring human beings I have ever had the pleasure of meeting. He was larger than life and never took on a task, trivial or monumental, at less than 100%. He had voracious appetite for knowledge and sports as well as an undying loyalty to friendship. Heck, Fred was the epitome of "not an expert in one thing but rather knows a little bit about a lot of things".

Fred was not only inspirational, he was an extremely positive influence on my life and many others. I recognized this unshakeable and positive quality the moment I met him. His personality had its own gravitational pull and you couldn't help but to feel great about yourself after spending a few minutes with him. I feel confident in saying that they broke the mold with Fred and my life is certainly better for knowing him.

So how do I honor such a legendary person? An Ironman 70.3 of course! I felt the only appropriate way to honor Fred is through a little blood, sweat, and tears...namely the Muncie 70.3 Ironman on July 9th. While this will not be my first Ironman 70.3 or most likely my last, but it will be the one that means the most to me personally.  My journey for Fred, (aka training), began Monday, January 4th, and will end on Saturday, July 9th when I cross the finish line.