This pretty much sums it up. Running Shoes and workout gear too..

This pretty much sums it up. Running Shoes and workout gear too..

Life with children, jobs and schedules that do not conform to a training schedule is probably the biggest challenge any amateur athletes faces. I am no different, and for me, there was a very hard lesson in that, dealing with a training plan while being flexible to an ever changing life schedule. There are times when sticking to the plan is a near impossibility, and worse, any deviation from ‘the plan’ just created more stress and friction, which made the problems cascade.
Somewhere along the way, someone reminded me of the most important tidbit that I was letting slip; this is supposed to be fun too. It is hard, sometimes it hurts, but at the end of the day, I am doing it because I want to, not because I have to. Remembering that, I found a need to reengineer how I train and workout, and more specifically, how I build my training plans. Once I hit the end of the season last year, I started with a new philosophy, and I am finding that I am so much better mentally and physically.
In the past, I set up rigid schedules.
* Monday was Swim/Bike ( recovery pacing )
* Tuesday was Core/Run ( tempo )
* Wednesday was Swim/Lift/Bike ( fast twitch )
* Thursday was Core/Run ( fast twitch )
* Friday was Rest Day
* Saturday was Bike/Run/Cross ( endurance )
* Sunday was Swim/Run/Cross ( endurance )
Missed workouts made me stressed about not hitting goals, and honestly, going into the later portions of the season, I was in grind mode. It wasn’t much fun.
This season, I decided to change it, and build in some fun along with some adaptability. Instead of such a rigid schedule, I set up my workout plan and adjust as life dictates. A missed workout isn’t a crisis, and I am switching to a regimen that emphasizes volume in Z2-Z3 over more traditional Z4 high intensity workouts. The intent is that I should spend 85% of my training time in low Z3 or lower, but I will probably accumulate more miles and hours than I did in the past.
What does this look like in practice though?
Let’s look at last week for example. Last week was a baseline week, so it was about measurements.
There are not rigid days for getting these done, so last week, 1,2 & 3 all got done on Monday. Tuesday was just 4. Wednesday got 5,6 & 7 done. Thursday saw 8 & 9. Friday, got 11 done, and Saturday saw 10 get done, and due to some schedule conflicts, a 60 minute bike was subbed in for 12. Sunday? it was a treated as a Rest Day with cleaning house as the Life-Style exercise. Trust me, that’s a workout, we have kids in the house.
The key is to look at the body of work, and be fine with missing a workout here or there, and being willing to adapt. Missing a swim isn’t going to break a race, but getting bent out of shape because it got missed, or because Saturday is overbooked and getting angry (or missing out on important life events) because of a workout might ruin a race. In addition, each week I flag 5 workouts as key workouts that are the ‘important’ ones, and if something has to be cut, these are the last to go.
In full disclosure, my weight is up about 10 lbs from my race weight of 185 lbs. I do not consider this a crisis, as it will come off over the coming months. My LTR is right where it was at the end of last season. I was hoping it would have come down a little, and since I did the test indoors on a treadmill, it may well have. I do not cool as well indoors. The bike FTP number is actually a little higher than I expected. For the test this session, I used the numbers from the TACX Bushido trainer instead of off the crank based 4iiii Precision power meter. The Bushido has been consistently about 8% lower than the Precision, and it was again for this test, but the output number is 1 watt greater than my end of season FTP test using the Precision..
So what does this first build week look like?
When the week forces adjustments, they’ll be made, and I know going into each week exactly what can be adjusted. I also know that if Friday’s schedule sets up to make those workouts exceptionally difficult to fit in, then I can adjust my ‘rest’ to Friday, or pick it up somewhere in the middle if needed.

With the start of training season, that means it is time to set base lines. Or more specifically, time to test current fitness levels in order to set training zones and target where I need to improve. Last night was the first of those tests, the infamous bike FTP test. The FTP, or Functional Threshold Power is a number that, in theory at least, an athlete can maintain for an hour without going into the zones where your muscle begin to accumulate lactate.
As a triathlete, I target about 80% of that FTP number as my average power output for a long course race. For sprint courses, I’ll go at or above 100% of that number, because it’s “only” a 5k run off the bike :), but I never claimed that I race sprints “smart”.
For this year, I decided to use Zwift’s workout mode to test it, and to run a comparison with both power meters running at the same time. They produced similar numbers, so for the future, I will likely rely on the trainer numbers, which with Zwift came out very close to what was expected.
The number for the test came up at 237 watts as my FTP, which is fine, but invariably, people get an FTP and immediately want to start comparing their numbers to mine. Don’t do it, it is a comparison that means absolutely nothing, because watts produced is only a small part of the picture. IF you must compare something, the number you would want to compare is watts per kilogram, because that is a far more accurate indicator of strength.
Looking at it that way, I am an almost 200b male (195 lbs. November and December were not good months for my weight). Converted to kilograms, that is about 88.5kg. 237 watts divided by 88.5 kilograms, gives you a number that has some meaning, roughly 2.7 watts/kg. To put that into some perspective, Andrew Coggan put together a chart of how W/kg numbers compare, and it is largely accepted as the baseline.
Looking at that chart, what you will quickly see is that my numbers puts me firmly into the “Fair” grouping.
If I want to improve that number I need to improve my W/kg. That becomes an interesting balance of work. Let’s say I want to climb into that “Moderate” group. That would require an increase to a 3.25 W/kg. In order to get there without changing my weight, I would need to pick up an additional 50 watts. Those kinds of gains are unreasonable in a single season, so that really is not a realistic goal. Looking at weight though, could that help?
If you figure 1 kilogram is 2.2 pounds, then getting back to my race weight from the end of last summer of 180 lbs, would put me at 81.7 kg. Now all of the sudden a 3.25 W/kg is an FTP of 266 watts, only a 30 point jump, which is still a massive uptick for someone with a decent base of fitness, but 20 points is probably in reach, which would be roughly 3.1 W/kg, or right at the bridge between Fair and Moderate. Considering my size and age, that is probably nearing the upper limits of where pure power training will get me.
Everything else becomes about riding the bike, learning to use the terrain to my advantage, good aero and body positions and proper nutrition, because at the end of the day, you cannot overpower bad form, bad nutrition or poor bike skills out not he course.
This season, I will be posting my progress on my improvements, and talking about some of the tools, because the biggest lesson I took away from last year was that triathlon success, be it finishing, hitting a time goal, or a podium is all built on the training.

Hiking @ Vogel State Park
Personally, I always find the period from Thanksgiving through New Years to be the hardest time to keep a consistent routine. It is a time when food, particularly, junk food, is constantly in reach, and the time when I usually train is consumed by time with extended family and friends that I don’t get to see most of the year.
This year, I tried something different, and I think it worked fairly well.
Instead of trying to stay on a regimented plan, I simply set a base goal. Workout for at least 30 minutes 6 days a week. Workouts could be a run, a swim (not), core, or a bike ride. Included in the workout categories for the offseason were hikes, walking round of golf, and even casual jogs. Basically, anything that would elevate the heart rate.
The intent? minimize the fitness loss while allowing the unstructured weeks to flow around the light schedule. The result? I feel fresher than I have in months, and ready to jump back into the saddle, both figuratively and literally.
(In avoidance of confusion, this is Scott, not Dru)
Thursday I gave the eulogy at my mother in law’s funeral. Last Christmas, she was diagnosed with a brain tumor, but responded well to radiation and chemo. On the Friday of my Ironman weekend, my MIL went to the ER with a fever caused by a perforation in her large intestine. On Friday, I asked my wife if she wanted me to come home. “I am not dong the training for this again and I am not paying for this again. Finish what you started. You add no medial value.” She was right. I had an amazing weekend and was with her on Monday night. My MIL got better, but never “well” and a sequence of infections and tumor related seizures left her in a state where she would not recover. She now resides with Love everlasting.
I am proud of my eulogy. It is from the heart and I wrote and rewrote it many times prior to the funeral. I struggled to get through reading it at the funeral, ultimately reading without looking at my family. Someone asked if I would share it (a nice compliment) so I’ll share it. I think it is a good testimony to a legacy of love.
Let me say it out loud. This sucks. When I was 13 my grandfather died after a battle with lung cancer. That night after we got the phone call from Louisville to Atlanta, I went to homecoming. Friends asked me if I was ok, I was fine. Paw Paw was a good man who raised my amazing father, but I did not know him that well. He lived in Louisville, I lived in Atlanta. For my children, November 29, 2015 sucked. They are not ok. Mary Pitman did not live in Louisville she lived here, in our lives, everyday and we loved it.
Rachel and I are very fortunate to have raised our children within 10 mile of my parents, as well as Mary. My children’s grandparents are integral pieces of their lives. We are so very lucky. Mary attended every event in the lives of my children, my family. We have been so very blessed. It is this blessing that makes today so much harder.
Each of you here celebrates one or more moments of joy and love as a direct result of Mary’s earthly journey. We celebrate hundreds. Some of you may not know Mary that well, but rather you are here to support Rachel or Ben, one of Mary’s amazing grandchildren or myself. If so, you are still celebrating Mary’s love as it has been shared generationally.
The first time I met Mary, Rachel and I had been dating a few months. As all of you know, Auburn University and Auburn football are recipients of Mary’s love. Rachel had invited me over to watch the National Championship Sugar Bowl between Alabama and Miami in January of 1993 with her family. I was raised on college basketball and knew little about the passions of Southern football. As we watched the game, I started cheering for Alabama. When Mary asked what I was doing, I told her simply that Miami was a suburb of New York and I was cheering for the true Southern team. Mary said, “we don’t cheer for Alabama in this house.” I replied, “I don’t cheer for Northern teams.” And, as it happens, the first day I met my future mother-in-law, she kicked me out of the house. Neither of us would give in.
As time passed, I ended up loving her Auburn, her daughter and her. When Rachel and I were planning our wedding, I again saw the depth and passion of her love. As the mother of the bride, Mary took her role seriously. She and Jon were happy to pay for their daughter’s wedding. When meeting with the reception facility, I started to argue price items. Mary told me simply, “I have worked and saved for this wedding. Shut up, you are not paying for it.” She loved her children completely and at all costs.
I share those stories create a view into Mary’s fierce love. She loved with a force of will that is unmatched. I share that trait and chose a woman with that trait. Together, we are raising three girls who share that trait. Mary’s love was directed in a spotlight fashion and, I have to admit, I loved how that spotlight was directed at my children. I celebrate that love for my family and I cry to see that light extinguished.
I am at a loss. I am at a loss to comfort the ones I love who have lost a friend, a sister, a daughter, a grandmother, and hardest of all, a mom. My God has taken Mary into his embrace and welcomed her home. My God is the father of infinite love. My God can direct that same spotlight love on each of us, all at once. If one of my children does not recognize me on the street, I will embrace them anyway, there on the street. My love is not shy and my love is but thimble of God’s love. No earthly sin will ever exceed the love of the Father. God has wrapped Mary in his love and will grant her peace.
On the Sunday that followed Mary’s passing, a friend of mine who also lost her mom shared with me some heartfelt advice I want to share with Rachel, Ben, Savannah, Sydney, Sabrina, Karen, Nancy and others.
Now is the grief that you’ve prepared for. Now is when you’re ready for it. The holidays are never the same, but you anticipate the different. You steel yourself against it. You have people to help you through it.
Later is strange. Later comes the moment when a random recipe in a magazine causes you to want to pick up the phone to call her mom. Later is when something unexpectedly awful or awesome happens and the one person you want to share it with is the one person you can’t. Later are the thousands of moments that take your breath because you’re not ready. The unexpected is the hardest.
For each of these people, make sure you’re there for them in later. You’ll never know how much they’ll need it. When they get mad, because how can you possibly understand? You don’t “get it”. That’s ok. Love them with the fierceness Mary would have loved them.
I have to let my wife feel all the feels she needs to feel and comfort her through them. This time sucks. My heart hurts for my entire family. I know that the miracle was getting even one moment with Mary? I get it. I know. I am selfish. I wanted so much more for me. For my children. For Ben and my wife
In the end, our earthly life everlasting is the imprint we leave on the world. The moments of longing and loss are holes that Mary once filled with love and joy. Each tear is a celebration of a special moment that you shared. Today more than ever, we remember, It is better to have loved and lost than to never have loved at all.
Thank you, Mary for your amazing daughter. Thank you for loving me. I love and miss you. Amen and War Eagle.
Not too long ago, a friend linked a brilliant blog post called (“The Spandex Theory”)[http://ernestgagnon.blogspot.com/2015/01/fall-2013-updated-spandexplanation-my.html]. If you haven’t read it already, you really ought to take the time to do so. I admit that when I first read through it, I thought it was a great human interest story, but the idea behind his Spandex Theory didn’t sit very well with me, probably not for the reasons you would think.
So first let us discuss the theory itself. It takes him a couple of rambling paragrapsh to get to the point defining what the theory is, but the crux of it comes from the following:
While wearing spandex on my bike, I started to love myself and fix my self. It also helps me deal with my depression because spandex is honest. It makes me honest with myself and with others. This is why I think the cycling world is so open; when people can accept themselves for who they are they can also accept others and help them to be their self. You can’t help others if you can’t accept and help your self. You make the spandex what it is, not the other way around.
Taking from that, I get this this:
The act of wearing spandex in public removes layers of protection and exposes a level of physical honesty that is reflected in the mental and emotional state of the wearer.
On the surface, it sounds good. So why did it not sit well with me? Because when I looked at it, I did not like something I saw in myself. It exposed an aspect of my behavior that I don’t particular care for, and in typical fashion the gut reaction was to dismiss the theory because I didn’t like what it showed. Fortunately, it sat there in the back of the brain and percolated over a couple of weeks, and eventually I circled back to it, and concluded that not only is there remarkable merit to the theory, but when you really get down to it, you also start to see some really deep truths tucked away in to the idea and concept.
What did I not like that made me dismiss this? Turns out, I am a judgemental ass. Probably not in the way you think though. Turns out, it’s not the spandex that makes me judge you, but it may be the choice of the spandex that triggers something in me. Show up in pro gear on a pro bike, and you better have the skills to ride at a pro level. When you fail at basic riding skills, decked out in pro gear, there is a really good chance I may judge you to be a pretentious ass. That judgement may be true, but it is not my place to make that jugement. This really hit home for me this year. I showed up to a group ride that I had not ridden before. It was early in the season and I knew the ride was tri bike friendly, so I grabbed the tri bike, and whatever kit was at the top of the drawer. It happened to be one of race kits, and when I started prep for the ride, one of the other riders walked over and asked if I was aware that this was not a fast ride. I knew, I wasn’t out for a fast ride, just a casual spin with some other people. The route was one I wanted to hit, because on the tri bike, it would present some good work at low speeds, and it was a chance to get to know more of the community in the area.
The question though, made me ask myself what triggered it. It wasn’t until I was out an spinning along that it gelled. I looked “Pro”. I was rocking a team tri kit, on a bike that looked to someone not deeply in to the triathlon bike world like a very high end bike ( it is and it isn’t. high end frame, mid-level components, low end wheels ). Early on, I would have made the same snap judgement, and I would have been wrong. It turned out to be a great ride, and an even better community of cyclists, and I blended right into the group, despite my tendancy to ride off the back of groups because I am basically a mother hen in a group, nobody gets left behind or isolated.
As the season went on, I kept circling back to this idea that cycling is the way it is because of the spandex effect, and that outsiders that judge cycling so harshly do so, also because of the spandex effect. The more I watched, the more I started to believe, and I started to see another dynamic that just fascinates me.
At first, I really wanted to ascribe the behavior to the bonding that people with a shared activity do. We all ride bikes, so that is the common ground. Runners have these bonds too right? Swimmers? Team Sports? Interestingly, not so much. In fact many of the communities for these activities are quite the opposite. If you look at cycling itself, you find that it can be quite the same, with some petty nastiness going on between the spandex wearers and the non. The mountain bike cyclists and road cyclists have some long standing issues, and not surprisingly, spandex is one of them.
Though I have cycled for a long time, I am actually fairly new to running, and very new to triathlon. I have only been running for about 4 years now. Runners, particularly male runners, are not spandex wearers. Even amongst female runners, there seems to be two distinct groups, the spandex wearers that run in spandex shorts and sports bras and the non-spandex wearers that seem to operate under the belief that only the hyper-fit rock hard bodies can wear spandex and the sports bra. When you get to know a lot of runners, you quickly learn that the line is not about the body, but the mind. It is a confidence thing, which circles back to the spandex theory.
But then came triathlon, and the wake up call that is the triathlon age group community.
Age groupers come in every shape, color, size and skill level. They all train for this crazy support, and you know what? the age group community is beyond welcoming. Judgement is left on the outside, and supportive is the only thing brought in. Yeah, on the race course, they race hard while still finding time to encourage others along the way, but before the start, and at the finish line? It is game on for some hard core support and cheering.
The runs over the last 4 years where the the runners gather up in the start corral, chat a bit about past races and food, and then when the gun goes off, shove to the front and off they go. At the finish, most of the runners get thier freebie, and many only hang around if they have a shot at an award, otherwise they are done and gone in their cars within minutes of finishing.
I can’t tell you how many bike races I’ve done over the years where the athletes show up, spin on trainers or rollers with headphones on pre-race, gather in the start and then go full gas until the finish line, throwing elbows if needed to get there. They’ll hang around at the finish line, but there isn’t much cheering going on. There will however be drinks and foof afterward for the friends that knew each other pre-race day. The thing is, not many cyclists race, but a huge number do organized events like Grand Fondo’s and Century Rides, and these are where the real spandex theory starts to show.
The more I looked, the more I concluded that he is on the right track.
But what really cemented the idea, and warranted the expansion of it for me? the realization that I know literally hundreds of triathletes, and cyclists around the area. People that I can identify from a hundred yards away out on the bike or run. Out of those hundreds, the number that I could identify from 5 feet away in street clothes probably numbers in a number I could count on my fingers, perhaps with the assistance of a couple of toes, and that stems from the other side effect of the spandex effect.
Once you shed the layers of disclosure, you create communities, clubs and active groups, clubs and those groups become very welcoming, and that is what led me to conclude that the spandex effect is real. Locally, we have a couple of medium sized running clubs, that will typically have 4-10 runners show up to a given week. Within the same community, I can name 6 different cycle clubs with upwards of 20 active riders at every event, and they just keep growing.
So here is my addition to the Spandex Theory.
The level in inclusivity of a group is directly proportional to the amount of spandex being worn during group activities.
I have an additional addendum though.
The same effect does not apply to a remove of clothing. Quite simply put, nudity increases sezual tensions that are usually erased in the cycling communities, not because they don’t exist, but because the “creeps” of both genders that make it uncomfortable are weeded out pretty quickly.
So today the OGREs are heading out to do a little weekend run. Just a ~200 mile kog from Chattanooga to Nashville with 10 of our friends. How did this happen? Because someone asked. Was there thought or planning that went into this? NOPE! Welcome to the life of an OGRE. Sometimes, you just have to say “screw it, sounds like fun”
Why did I do an Ironman? 13 months ago, after my brother Dru did his first Sprint triathalon said he wanted to do an Ironman. “Ok” I responded. “You don’t have to do this,” he said. He was right. I didn’t have to do it, I wanted to. Maybe there was a little competitiveness with my older brother, but I told him, “I won’t finish before you, but I will finish on the same day.” We are close in age, but were not so close for a number of years.
In 2008, I quit smoking and started wogging (just enough jogging to avoid calling it a walk). One year later, my cousins convinced me to sign up for the Kentucky Derby Half Marathon. I had never run a mile. One year of training later, I cried at the finish line of a half marathon. My cousin Dorothy and I decided to try a marathon. Seven months later, we completed the Outer Banks Marathon together. My mom and dad were there at the finish. I cried again. One or two marathons per year satisfied my fitness needs. Not too fast, not too slow.
Dru did athletic things when we were younger and had the natural ability. In his teens and twenties he rode. This past year, in training, we saw that he is a damn good cyclist. However, his thirties were no kinder to his middle than mine. I’d like to think my journey inspired him to start running. And just as he was getting up to a couple of miles, I called one morning with a free entry to a 10K the next day. “ok,” he responded. “You don’t have to do this, ” I told him. “I know. Pick me up at 6AM?” The photo of us running that 10K together will still be up in my house when I am very old. That day, we decided to run a marathon together. Disney marathon sounded like a good idea.
In November 2012, we ran Rock and Roll Savannah full. Ed, Dru and I went down together in Ed’s 40′ RV. All three brothers together was amazing, we have to do it more. The day before the marathon Dru reminded me that he had done 100 mile bike rides, the marathon would not be so bad. We ran side by side until mile 18. He was hurting, but we were ahead of the 5 hour pacer. When the pacer passed us, I got antsy. “Go. I’ll be right behind you” Dru admonished. I went. Dru finished nearly an hour behind me. I did not like that feeling. Dru did not want to marathon again. I left him behind to serve my own goals.
2 months later, Disney was worse and, in every way, better. I had run the half marathon the prior day for my “personal” race. We were running 26.2 together. For the fun. For the pictures. All of it. Our families, including Mom, Dad and Ed were all down for this trip. Dru tweaked his ankle at Mile 10 of Disney. In pain, the last thing Dru needed was his little brother bouncing like a chihuahua panting, “How you feeling? Need anything? Wanna run? Wanna walk? Wanna put a foot in your brother’s teeth?” for the next few hours. Instead of staying by his side, I talked to everyone within half a mile of Dru. I asked them why they were running. I was inspired by their stories. I coached spectators. They were happy when I moved on. I serenaded fellow runners. We stopped for every photo together. I ran the bases in Wide World of Sports. I rode Everest with my brother in the middle of a marathon. We hugged our family in the street. We had the time of our lives. Dru swore off marathons. He lied. We did Savannah in 2013 and 20 14.
So in Summer 2014, Dru’s friend Dave gets Dru out for a Tri. A little sprint Tri in July. Dru decided to do an Ironman. I mean, why not? How hard can it be? Queue the prior conversation… Apparently, if we volunteer for IMChatt in 2014, then we get dibs for entering 2015. At 6 AM after a day of helping runners at mile 13 of the run that looked like they wanted to die, we stood in line for 364 days of anticipation. A couple of questions I asked during tis line included, “So, how far will we race?” and “it costs how much?”.
12 months later, I became an Ironman. 144.6 miles sounds like a lot of steps, but for me , it was just one of many
As anyone that has ridden with the OGRE’s will already know, we do advocate the use of helmets, particular on the roads in a ‘sport’ or ‘recreational’ usage, but we fully agree that mandatory helmet laws for all bike usage, including path, and transportation uses are counter productive to expanding bicycle growth and usage, as well as having no discernible statistical value in reducing head trauma occurrences. Yes a helmet can reduce the amount of damage in an accident, but the use of a helmet also increases the risks cyclists (and drivers) take while wearing them.
Either way, read the article. Good food for thought.
Just a PSA, tonights ride from EH at 630 will be without any OGREs. Unfortunately, OGRE Dru is trapped at work and will be unable to lead the ride tonight.