This stuff is so frustrating...

Why are these guys so reactionary? I would have to ask O'Reilly if he really thinks that one line in Law and Order defamed him more then he's defamed himself oh so many times.

I just hate this extremist reactionary crap. This is the whole problem in the country right now. Everyone is so polarized. It all comes down to the damn US team mentality. You're on the red or blue team, your an elephant or a donkey, they're wrong we're right. It's all bullshit. Anyone with an ounce of intelligence knows almost nothing is black and white, it's always various shades of gray.

While there are aspects of O'Reilly's tirade I agree with, most of it is the same old boiler plate speaking points of the red team. Then you through in the overly reactionary, self important reaction, and he just looses all credibility.

Its just so annoying, and thus why I don't give much care to either of the extremes. I simply can't identify. There are no absolutes but it seems that is all we are ever given. Kind of makes you just want to give up on the whole system.

http://news.yahoo.com/s/ynews/20091211/en_ynews/ynews_en1030

Today's run

Every athlete has different motivation. Today I was thinking of Billy Mills, a guy I met way back in my freshman year of high school. My mom actually took me out of school to go see him speak at Los Alamos National Lab (some kind of corporate motivator thing). I watched the movie made about his life, Running Brave, nearly every day of my junior and senior seasons. This was the guy I identified with and if not idolized, at least yearned to emulate.

It's funny, over the years you move away and forget about some of your previous motivators. I had a VHS tape of Running Brave, but loaned it to someone in college and never got it back. I haven't seen the movie in many years now and haven't run across Mr. Mills for at least 8 years or so. But, for some reason, on today's run, I just kept thinking of that 10k in '64. Of the movie, and of one part in particular...

There is this part in the movie (that I wasn't able to find online or I would have put it up here) where Billy is doing sit-ups about 9mo to a year out from the Olympics. He is doing the sit-ups with what looks like a 25lb weight plate. His wife comes in and pics up this magazine (Track and Field News of course) and says "what's this". To which Billy responds "its the latest 10,000 meter world records". She says, "oh", Billy goes on "I'm not on it". His wife says, "well, you always said you like to run from behind". Billy looks at her, picks up another 25lbs and keeps doing sit-ups.

Today, that's exactly where I'm at...

How to run outside in the COLD.

This morning it was -10 degrees here in Boulder and the high looks to be around 12.
So...it's cold. And, as I mentioned yesterday, most of the fair weather triathletes have hauled ass south. But, for those of you who are still here or don't have the means, freedom, or desire to leave here are some tips for running in the cold.

1. Most importantly get some wind briefs like these from Craft, available at Boulder Nordic Sport.
2. Do a bit of a warm up inside. Nothing major just a bit of stretching and maybe some hip openers and 1/2 squats etc. Just get the blood flowing.
3. On your upper body dress in layers with the top layer being a wind blocking fabric. For arctic temps like today, I will wear a sleeveless base layer, then a long sleeve tech T, then a wind blocking jacket (usually a Nordic ski jacket, they are light, and designed for the cold)
4. On your legs, don't underestimate your need for warmth. Yes, your legs will be working and putting out heat as you run, but you want either a fleece lining or two layer pant with a wind brake at least around the knee. Don't let your knees go uncovered, you will feel warm enough, but you don't want your joints getting cold while your being active. Basically it chills the tendons and ligaments which have minimal innervation so you don't notice. Frigid temps on exposed joints can lead to anything from minor aches to serious damage.
   
5. Like your mom said, always wear a hat. Even if you end up taking it off, you will want it handy just in case.
   
6. Gloves are good. Everyone has different needs. I can get buy with just a light $1.50 glove from Target. Other people want much more. It's your choice.
   
7. Last, get out, get the job done, and cool down, stretch, etc. inside. Meaning, don't screw around outside being social or looking at the pretty mountains. After your run you will be sweating and warmed up and feel comfortable. But standing around outside and cooling down very quickly is just bad on several fronts (recovery, immune system, muscular and tendon wise).
   

So that's basically it. Some people like to wear glasses, others don't cause they often fog up. If it's really cold I like to use glasses since my eyes dry out. Ah, but my eyelashes tend to freeze together if I don't wear glasses. So, you just gotta pick your battles I guess.

Running in the cold probably seems pretty stupid to many. Particularly when treadmills are so easily accessible and there is plenty of media about how we are certain to die if we even think of going outside. However, the rewards are many. First, the roads, trails, and bike paths are deserted. Also, the air is incredibly crisp and clean. But for me, the best part is the squeak of dry snow under my feet, the serenity of the snow muted open spaces, and the awesomeness of seeing a fox, 5 deer, and two huge Golden Eagles just doing what they do. Outside. In -10 degree temps.

Have fun running.

Jimmy

Is the era of toughness over?

Every year around this time it tends to get colder, and in Colorado (and many other places) this strange white stuff called snow starts falling from the sky every now and then. Evidently it's called Winter, and has something to do with the Earths rotation around the sun.

Also every year around this time nearly every pro or elite triathlete who train or "live" in Boulder haul ass south to places like AZ or TX, or the go back to whence they came, namely they southern hemisphere.

I don't really care what everyone else does. Personally, I know I would go absolutely insane if I didn't have seasons. I just like the variation and thrive on the different conditions. I like to get on the Nordic skis and I like running, swimming, and even riding in the cold and snow.

Yet, it makes me wonder if that is just me or how I was raised. Every coach I ever had growing up and in college was of the mindset. "We train. No matter what, we train." In Los Alamos that meant lots of snow at times. In Alamosa it meant Sunday long runs at -20 degrees. There was sanity behind the workouts. The coaches would insist we dressed properly and didn't want anyone hanging around in the cold after we were done. But, we never go out of the days training just cause it was a bit cold or snowy.

Every year around this time I always have that day when I'm out running in the snow in 2 degree weather and wondering if my fellow athletes are soft, or if I'm stupid, or if it's something else.

Personally I will happily continue to know that staying in Boulder year round, training in the snow and cold, and toughing it out will make me better in the end. And I do genuinely believe that.

In my opinion if there is a proper cycle to altitude training the most beneficial time to be up here is during the off-season/base building phase, i.e. NOW. But, don't let the competition know that.

I'm not going to waste my energy stressing if I'm right or they're right. If I should be headed somewhere warm, or if I'm just tougher. In the end you just do what you do. I love the seasons and I like the Rocky IV-esque workouts of running up some mountain in the snow.

So, that said, you can find me outside, as far from the treadmill as I can get, and on the Nordic skis when I can't ride outside for the next three months. Now, off to the club for plyos, and yes I will be walking the 800m in the dark, and the snow, and the -8degree temps, and thriving on it.

The week...

Last week was a bit of a rest week. I had build up to 60 min a day running with a good bit of swimming, and some riding, as well a plyos twice a week. The week of Thanksgiving seemed to be a good chance to back off a bit and get ready for the next step.

This week has been a swim focus. I have to put in a medium day tomorrow to get 30k on the week. Then I have 11 more weeks of 30k or more. At that point the plan is to be swimming fast.

The run is still good. Just clicking it off laying the base. The snow and cold weather has been a bit rough. I don't care about the snow or the cold. What sucks is the mid-day melt followed by evening freeze which makes for tons of ice. That is the only condition I don't like running in. But, Boulder is usually pretty good about being just warm enough to melt everything off the bike paths, roads, etc.

Next week I will bring in some light interval/fartlek work so it looks like unless the ice melts I will have to spend some time on the dreaded treadmill. The thing about the treadmill is not so much the treadmill. It is more dealing with the stagnant air, the availability, and the lines waiting to get on the machines. I need to be running 60 min or so and the limit is supposedly 40min. So, you always get some pissed off looks etc. Basically it's just annoying and I'd rather just go outside. Oh well, it has to be done so you just deal right?

As for the bike. Maybe we will get enough snow to start working some x-c skiing into the bike regime. We'll see. Plus I'm looking at Winter Tri Nationals so I need to get on the skis a bit...and the mtb. I'm gonna have to figure that one out.

Well, that's where things are for now. Just laying the foundation and getting ready to rock in 3-4 months.

Took a new job at Colorado Athletic Club Boulder...

I kind of stumbled into a position at the new CAC Boulder which is opening on 29th street mall in Boulder.

I wasn't really looking for a job but managed to find one. The thing about being a pro triathlete is that the pay can be a bit erratic. Last year finances were a huge stress during the year and definitely effected my racing and training. So, I've been trying to figure out how to avoid that this year. However, the trick is finding a job that allows one to train 30 hours a week and travel to races around the world all while also working. Luckily it seems I've found the perfect match.

I will be leading Compu-Trainer sessions, personal training, doing some bike fitting and technique analysis, and working with the tri and cycling clubs (specifics to be determined). So, it will be a good mix of options with plenty of flexibility.

I've been a bit frustrated with trying to do online coaching, mostly because there are nearly more coaches then there are athletes any more. But, I don't want to head down that rant super highway, I don't know if blogspot has enough memory. In short, there are too many people who think they know enough to be coaching. It becomes a huge pain in the ass to have to prove why I'm better or different, and you end up selling yourself more than your actually coaching. Plus, I prefer in person work (although online can work and is often the next best option...).

Anyway, I look forward to a year of not living off the credit card, and I think it will actually benefit my racing.

For more info on CAC or training etc. with me, feel free to reply here or email me at jimmyarcherracing@yahoo.com

I've been busy with T-day and so on. I'll be sure to blog tomorrow, but, for now, here is a classic.