Joshua DavisSun, Nov 18, 6:32 PM (7 days ago)
This was an interesting week. Had a quick trip to DC early in the week, and have a ton of deadlines this coming Monday—so had to be flexible in order to get everything in. A little rearranging and doubling up here and there though, and I was able to make it work.
That being said, my legs felt like they were really coming around this week. Felt like I had a little pop early in the week, and base runs were coming at a decent pace and were fun with minimal effort. Then I had my tempo run on Friday.
I quickly realized three things: (1) I hate running at night (a constant work onslaught from before I woke up until later in the evening meant I didn’t get to enjoy the beautiful weather that was taunting me all day); (2) I have no speed, none—it doesn’t really matter for the purposes of the coming run, but I was amazed at the difference 45 seconds or so made in my pace in terms of how quickly I tired out... that will matter for the 50 miler; and (3) if I don’t eat right during the day, I have maybe 30 minutes before things start going south.
Ironically enough, a long, cold, wet run on Sunday helped get me right again. Just reinforces that with where I am right now, I need to stay in my lane. But when I do, it feels like I could run forever.
This week was a bit of a calculated risk but one that I know the athlete can handle for a week or two without major issues. We increased running from 3 times to 4 times while increasing the long run from 7 to 10. We maintained 2 aerobic days and 1 tempo while adding the longer run.
Strength training this week included some core work along with functional strengthening.
Overall Josh is progressing well and has noted feeing "really good" on his runs. The consistency coming back has him in a "runner's groove" that we will ride out to the race.
By the numbers:
Cycling - 1:08
Running - 3:42
Strength - 1:50
Other (yoga, breath work, etc) - 1:07
Total - 7:47
- Coach Jeremy
Week 2 to 50 is complete.
So this week was definitively getting into more of the meat of training. Had to run a bit on tired legs, and had some curve balls thrown at me by work.
My legs still feel good, but I'd say it took 2 full days to bounce back after the first strength training session (hadn't done any strength training in probably 2.5 months). Other than that, just trying to stick with the nutrition and stretching that I talked about last week. Early in the week, I had a couple of runs after strength training, and then I hopped on a plane. The trip was very last minute, and I didn't take the time to stretch out properly after my last run--could definitely tell the difference by the time I got to New York. My legs were stiff, my lower back was sore, and overall I just felt like crap. Got myself right relatively quickly, but just a reminder to stay on course.
So about that trip to New York.... Right around lunchtime on Tuesday, Sara and I were sitting down at a dealership to pick up her new car when I got a call that the court on one of my cases had decided to have an emergency hearing in NYC the next morning. So instead of getting Sara's car, I immediately started looking for flights and trying to figure out how I would get to NYC and rearrange my schedule to accommodate the hearing. Training wasn't my #1 priority at the time, but I at least grabbed my running shoes and some workout clothes as I threw together an overnight bag.
Ultimately, the court put off the hearing until Thursday, which was great because it allowed some time to actually prepare. But as far as everything else for the week, it just made scheduling that much more of a pain (since things kept moving). As far as training, I had to double-up some training over the weekend to fit everything in, but it wasn't too bad. And those workouts over the weekend were actually great confidence builders.
The best thing about the court moving the hearing to Thursday though: I got to watch the Duke/UK basketball game Tuesday night with everyone's favorite UK fan. Out of respect for the dead, I'll just leave it at that. (And this: http://www.goduke.com/mediaPortal/player.dbml?clip=5901630&db_oem_id=4200)
Duke still sucks....
Total hours: 7:43
Bike: 2:29 (46 miles)
Run: 16.1 miles
Other (Yoga, Breathing, Etc): 0:59
The runs this week were focused on continuing to establish the consistency of running (time on foot) and to add in one tempo run for Josh to open it up a little.
This week was a 3 CTL ramp (well within the "safe" zone). The goal for the week was to gain a little more consistency of movement while not increasing the running load by much.
With 3 weeks remaining, we will bump the running a bit more and drastically increase the non running work to provide the needed strength for the connective tissue that will be required for the 50 miler. We do not have time to safely ramp the running so we are going to test alternative theories for providing the support the muscles and tendons will need.
- Coach Jeremy
Nov 5, 2018, 8:42 AM
Alright, so four days in... I feel surprisingly strong. All the workouts so far have been geared towards just getting out there and moving again, but I expected some soreness and aches and pains, especially after having done so little and then stringing together consecutive days. Thus far though, I feel great.
It's way too early to draw any conclusions, but there are a couple of things that I have been more mindful of in my approach--feel like they certainly can't be hurting and am curious to see how they translate as the workouts start to pile up. First, I've been more deliberate about stretching. I struggle with tightness, mainly in my hips and calves, and too often that limits how hard I can push on long runs. So for this five week period, I am trying to make sure that I set aside time for not only the workouts, but also the prep and recovery for the workouts (I'm terrible at this). In a similar vein, I've been trying to pay better attention to my nutrition throughout the day so that I am actually fueled before heading out for a workout. (As you know, I have a bad habit of just taking off for a workout whenever I happen to free up, and a lot of times that leads to me crashing 30-45 minutes into a workout.)
I know that both of these things are super basic, but I'm awful about actually following through with them. What tends to happen is that I'm pretty much always "on" with my job, so it can be tough for me to plan specific times for my workouts. I tend to get up in the morning, check my email, get sucked into putting out fires, and then just squeeze my workouts in whenever things cool off for an hour or so. That's always going to happen, but I know I can plan better throughout the day. I'm hoping that by focusing on this with a relatively short-term goal in sight, I'll pick up some better habits.
Other than that, I'm just excited to see where this goes. I am a little nervous about the prospect of seeing how little running we can actually do going into the 50-miler. I find myself feeling like I should be running all of the time, but am going to trust the process.
The focus of the week was for getting Josh re-acclimated to consistent exercise and creating a routine. We started the week, mid week and he had 2 runs and 2 rides. No strength training last week.
In any experiment, you have to understand the baseline, the objective and the hypothesis.
Here is a brief look into an “experiment” with an athlete. We will call it “5 weeks to 50”
Josh Davis by the numbers
Starting CTL - 39
Previous CTL Peak in last 365 days - 88
Lifetime CTL Peak - 125
2018 Cycling Mileage and Hours - 1958 miles - 112 hours
2017 Cycling Mileage and Hours - 2412 miles - 164 hours
2018 Running Mileage and Hours - 676 miles - 102 hours
2017 Running Mileage and Hours - 1352 miles - 198 hours
Running mileage in last 90 days - 161 miles
Current running threshold - 6:51 min/mile
Peak 5k - 6:06 pace (9-27-17)
Peak 10k - 6:49 pace (8-22-18)
Peak HM - 8:02 pace (1-15-17)
Peak Marathon - 8:42 pace (1-15-17)
PR’s and other notable accomplishments
2017 IMTX - 11:28:xx overall with 4:28:xx run split
Has completed a couple of Ragnar/relay style runs/races
That is the baseline of this athlete at this point in time. You can see that this is an “experienced” athlete with a history of some string runs but has not had the consistency this year like in years past.
We enter this experiment with the appreciation that the athlete has a moderate running base and a history of no significant injuries.
The objective is to complete the Brazos Bend 50 mile race in early December.
My hypothesis is that while the athlete can withstand lots of running at a lower intensity, we are going to take 2 weeks to build him into running (volume) shape while leveraging a strong focus on strength work that targets the primary muscle groups that are used when running. Our goal is to build up the endurance of those muscles to support the overall system during the 9-12 hours of running he will have to be prepared to endure.
Since this athlete has a history of long (8+ hours) endurance events, his cardiovascular demand will be manageable. Our primary focus in this process is targeted strengthening of key muscle groups (and their supportive tendons, ligaments and tissues) while building up a few more “acute” base miles.
The athlete knows the risks, has a high level view of the goals and objective outcome. He is willing to put in the time with a focus on strengthening and recovery first, running second.
Away we go,
Winter isn't too far off in some parts of the country while others are just now starting to cool off. Here are a few of my ideas and tips for the transitional season riding. So let's talk about it! I know a thing or two about winter riding. Some may say I’m an expert, while others may say I just live in Seattle. Either way, the following is my take on how to survive.
When it comes to riding outdoors a good rule of thumb, and a saying that we all will live and die by is, “There is no such thing as bad weather, only bad clothing”. Or to use the Boy Scouts of America motto… “Be Prepared”
The following is a general layering guide.
70 Degrees + (21C): Shorts and short-sleeve jersey, optional short-sleeve base layer.
60 Degrees (15.5C): Shorts and long-sleeve jersey, optional short/long-sleeve base layer.
50 Degrees (10C): Tights or leg warmers; insulated long-sleeve jersey with sleeveless or short-sleeve wicking base layer; or lightweight long-sleeve jersey with long-sleeve base layer.
45 Degrees (7C): Tights or leg warmers; long-sleeve wicking base layer and lined cycling jacket; thin full-fingered gloves; headband covering ears; wool socks and shoe covers.
40 Degrees (4.4C): Tights or leg warmers; long-sleeve heavy base layer and lined cycling jacket; medium-weight gloves; headband covering ears; winter cycling shoes, shoe covers, wool socks.
35 Degrees (1.7C): Heavyweight tights; long-sleeve heavy wicking base layer and heavy cycling jacket; heavy-weight gloves; headband covering ears; winter cycling shoes, shoe covers, wool socks.
30 Degrees (-1C): Heavyweight tights; long-sleeve heavy wicking base layer and heavy cycling jacket; heavy-weight gloves; lined skullcap; winter cycling shoes, shoe covers, wool socks.
25 Degrees (-3.9C): Winter bib tights; long-sleeve heavy wicking base layer, long-sleeve jersey and lined cycling jacket; mittens or lobster claw gloves; balaclava; winter cycling shoes, wool socks, shoe covers
20 Degrees (-6.7) and below: Winter bib tights; long-sleeve heavy wicking base layer, long-sleeve jersey and lined cycling jacket; mittens or lobster claw gloves; balaclava; winter cycling shoes, wool socks, shoe covers.
Another thing to consider about the temperature range you may find yourself riding in is the wind chill factor. Not just what your local weather man is telling you, but what speeds you will be riding at. Below is a comprehensive chart detailing just how much colder it is when you are riding. So take that into consideration when deciding just how much, or little, you will wear.
Another consideration is knowing your own body. I, for one, naturally run a little warm. Some of us may be more reptilian. So a little trial and error may need to take place to find that optimal layering combination to get you through your ride. This will really come into play if you find yourself riding in variable temperature zones. So you may want to opt for arm/leg warmers to pull up and down as needed vs tights and long-sleeve jersey.
Living in Seattle, I see my fair share of rain for the majority of the year. In fact I see so much rain up here that I have a bike dedicated to winter training. The main piece of equipment that you should outfit your bike with, if you find yourself riding in a lot of rain, would be a full set of fenders (buddy flaps are a must when riding with friends). The majority of water that we soak up as cyclists comes off of the road itself and not from the sky. Fenders will keep water coming off of your front wheel from spraying in your face and chest, as well as keeping your feet much dryer. Your rear fender will save your backside from getting blasted with water and road grime. Trust me when I say that the last thing you want to be dealing with on a wet miserable ride is road grit all up in your chamois. Think about that for a second…. yeah, it ain’t pretty!
Pro Tip: winterize your shoes. A trick I learned is to tape up any vents, especially on the underside of your shoes. Another thing I do is wrap my insoles with tin foil. just be sure to wrap them tight so as to not have any wrinkles or creases in contact with your foot. While I don’t have any scientific data to back this up, there is something to be said about placebos.
But it’s too cold and/or wet to ride outside, Jordan, what do I do now?
It’s time to bust out the trainer and/or rollers. I, for one, spend the majority of the winter riding indoors. I have no issues riding in the cold, but I save the cold and wet for race days, and for when cabin fever has gotten the best of me.
Part two coming soon....
- Jordan Bressler
USING GARMIN CONNECT AUTOSYNC WITH YOUR TRAINING PEAKS & STRAVA ACCOUNTS
With the abundance of training logs and data analysis tools available from websites and apps, here at Mind Right Endurance we focus on 2 primary ones, Training Peaks & Strava. These two web based training sites allow us to effectively and efficiently communicate with our clients & athletes by collecting vital training data for analysis, feedback and scheduling. They are an essential part of our communication for our coaching service.
However, there is also a 3rd site that we use for the sole purpose of making it easier to upload your workout files to multiple sites, and that is Garmin Connect. Garmin offers several very popular multi-sport GPS watches & devices which require a Garmin Connect account as well as the Garmin Express app for your computer that allows you to sync data and keep your device software up to date. So if you are a Garmin user, then you have access to the very useful tool called Garmin Connect AutoSync which requires a 1 time setup (done in under 30 seconds) to sync multiple accounts.
Garmin’s AutoSync allows you to upload your training data or workout files to your Garmin Connect account which will then automatically be pushed to your Training Peaks & Strava accounts once they are connected. This means that you only need to upload to one site! Before we get into how this works, below is a brief description of the training sites we use if you're not familiar.
How to Setup Garmin AutoSync
This works by first signing up for a Garmin Connect account if you don't already have one and then connecting your Training Peaks & Strava account to it. This only needs to be done once. So now whenever you upload your workouts to Garmin Connect, whether wirelessly or through USB, it will automatically send those workout files to TP & Strava. No longer is the need to upload to multiple websites. Follow the links below.
Each of these sites has a mobile app, download it and login with the username and password. Visit the Apple App store, Google Play or Window Apps and type in the “search” bar, Training Peaks, Strava and or Garmin Connect, download and login. You will need to do this just once.
When you are finished creating your accounts and linking them together, get outside and have fun adventuring! Be sure to press the start button on your watch, gps device or mobile app and hit the stop button when finished. Then allow your phone or mobile device access to Garmin Connect and or share it to the app. Take your time learning and exploring these great apps and sites. You will become more familiar each time.
Let us know if you have any questions.
It is that time again. The time of year where the Mind Right family finds two people who are interested in changing their lives, growing internally and doing epic shit!
Those two people will receive 6 months of free coaching from a Mind Right coach to help support and propel them ONWARD!
Tisha has been working with us for abut 6 months now and here is her story:
"My story is nothing special. In fact, I was surprised when Jeremy asked me to write this. Part of me is convinced that he just wants to use this as a cautionary tale for others on what NOT to do. Well either way, here it goes!
Some people would say, making your very first triathlon a ½ Ironman is crazy. Well those people wouldn’t be wrong. But I've come to find out that following through with crazy ideas is sort of a theme around here. This all started as a small seed of an idea that slowly grew because of the inspiration and encouragement from others.
A very small bit about me. Many moons ago I played basketball and swam on the swim team in high school. I went on to play collegiate basketball for a small school in SA for 2 years before transferring to Texas A&M University to study Exercise Physiology. I'd always been pretty fascinated by the human body and all it is capable of. I guess you could say that fascination led me to my profession and to this sport.
Last year my cousin, who has been like a sister to me, signed up for her first ½ IM. She had been doing sprints for years but this was her first extended distance. I was so excited and proud of her.
A few months later I walked into my neuro class for PTA school and met the newest member of our faculty, Dr. Kendall Gill. This aspiring PTA student couldn’t get questions out fast enough through the semester. If I wasn’t asking questions about physical therapy then I was asking questions about triathlons. I'm still surprised she never locked me out of her office!
The Monday after Kendall's IM Florida I came into class early to set up some things and write Congratulations Dr. Gill on the board. I remember sitting down and thinking "I wonder if someday I could do something that epically cool?" If you know Kendall at all you know that she was the very first person to tell me that I could and that I should. Not only that, she wouldn’t let me get away with "someday".
She gave me the dates for both the 70.3 team races and asked me to pick one. There's something indescribably motivating when people you admire and look up to believe and invest in you. After the semester was over, she introduced me to Jeremy and to Mind Right. I told Jeremy that I admired everything he was doing, but I had to confess that I could not afford to join until after my clinical rotations (aka..unpaid internships). He told me about this Onward Scholarship opportunity and encouraged me to consider applying.
Fast forward a couple of months later and I am getting on a bike trainer for the very first time (and getting off walking funny), having my mind blown with Target HR equations, and standing on the edge of a freezing pool with Kendall saying "Don't touch the water. Just jump in and go!"
I have learned so much over the last few months and I have had the most patient teachers. I wake up at 415 every morning, do my workout(s), drive 75 min to my clinical, where I'm critically observed and graded as I work my butt off for no pay for 8-9 hours. Then I drive home eat and study up for the next day's patient case load before doing it all over again. If I have any extra time at all I am studying for my state board exam. This includes time on the trainer or treadmill.
To the outside world I seem crazy to have taken this on during such a stressful time in my life. What they don't know is that this sport and these people came into my life at the perfect time. They are what has helped me get through this with a smile on my face every day. I haven't crossed any finish lines yet, but I am having a blast along the way!"
Now if that doesn't inspire you, I do not know what will!
If you are interested in our ONWARD scholarship program or talking to one of our coaches for some tips or one on one coaching, check us out at:
Its finally that time. Race seasoning is here; boy did I jump into the deep without my wetsuit. It’s that time to either fight back or die trying. Finally, I am excited and nervous.
It’s been 9 months since I have raced last. 9 months, has to be my record. I look back and get a bit frustrated that I did that to myself, but I also needed it. My off-season started with watching my bff finally get his reward for working his tail off. Then I went into family, much much needed family time. My family gives so much for me to follow this dream, that I couldn’t do it without.
December came and it was time to start moving again, much needed time in the water (20K a week blocks) to 115-mile bike ride Christmas eve tradition.
January and February we continued the theme of 20K a week blocks, but had the added stress of increasing job responsibilities, expo season and balancing when I get to spend time with family.
March was in my opinion the best and worst months of my careers as a triathlete. Camp was one of the best thing to happen to me, I saw gains in fitness in things that, for me, hadn’t grow in a while. I met new family members and even accepted a new friend into my ever so tightly woven circle (cough cough Mart). SO much good came from camp that I got home and crashed.
The camp high didn’t hold on to me long… I came home to roughly a 5 week block of 4/5 nights on the road and weekends were major training days. My burnout was written all over the wall and boy did I run head first into it. We pushed were we could, pulled when we couldn’t, but getting me through that block was a huge struggle for the circle. I have probably never missed so many workouts in my life. I questioned “why”, I hated the sport and even thought about retiring.
IMTX week brought the balance back into my life. Work settled, family time came back and with that my desire started to rise …
Now it’s time, it’s time to show the struggle, show the pain, the investments. Yes, getting here was ugly (probably my worst as an athlete), but the growth is unprecedented. The work is done, the dust will settle and no matter what we will all come out the other side.
Let’s geaux Raleigh, let’s do epic shit.
The key to "Leaning into it" is the coach/athlete relationship. Athletes react 1 of 2 ways when faced with adversity in training. They either lean into it or they back off, generally speaking. Both of these are mental tasks that must be practiced to gain.
Generally speaking when an athlete backs away that is a good indicator that they do not trust me as a coach or they lack the crucial self belief that it takes to grow when being pushed. These actually go hand in hand and need to be addressed.
Every athlete is different. Every athlete responds differently physically, mentally and emotionally when tasked with things that may be beyond their current comfort zone or their current scope of belief in themselves.
Often times the athlete pulls away because of their own self imposed limitations. It is in those moments when you must lean into your support system. The group you have around you (family, friends, training partners, faith, coaches, mentors, etc) is there for when you need something to lean on. USE IT!
- Coach Jeremy
Mind Right Endurance coaches are here to address the many question, issues and topics that endurance athletes encounter all the time! Check them out and share them with your friends!