Spence Smith » Triathlon

Ben Davis and His 120-Pound Journey Continues

Spence Smith — Thu, 02 Feb 2012 16:39:46 +0000

Ben Davis does life… very well these days.

I saw this video when it came out a couple of years ago and saw it again this past weekend. When I watched the first time, I teared up at the end when I realized the Ironman finish line Ben Davis was crossing was Ironman Louisville, which I had raced the year before in 2009. I haven’t had to lose 120lbs but I know the journey to Ironman all to well.

I see videos like this and I’m continually inspired to do more and go farther than I’ve ever gone.

I watch this video and think the same thing about Ben that I do about me when it comes to change.

If I can do it, you can do it.

Don’t ever think life can’t change for you.

Don’t ever think you can’t put your mind to something and accomplish something bigger.

Don’t ever think you have to settle for a life you don’t want or one that’s not healthy.

God gives us the ability to go beyond what we think we are capable of.

When you watch this video, don’t think to yourself… I’ll never be able to do that.

If Ben Davis can do it, you can do it.

You have to want to do it.

Since this video, Ben has been running like crazy and doing well. You can follow his progress on his blog Ben Does Life and follow him on twitter. @bendoeslife

Enjoy.

http://www.youtube.com/watch?v=8SbXgQqbOoU

World Cup Transformation, Tom Davis

Living A Healthy Lifestyle VS. Failing Another Diet

Spence Smith — Mon, 30 Jan 2012 15:53:40 +0000

I’ve always felt like I’ve struggled with my weight or struggled with my confidence of what I think I looked like. It wasn’t until I got into running in 2004 that I really started to feel more confident about who I was and where I was going and how I perceived myself.

Since coming off the road in 2000 from playing 200 shows a year, my life took a better turn in some respects but health wise, I actually got worse. In a four year period I gained 45lbs and it wasn’t 45lbs of muscle either. I was traveling still, but not as much, eating out constantly and sitting in meetings at Starbucks a few times a week. Today I’m healthier than I’ve ever been and still about 20lbs away from where I want to be to race well. The difference is I have a lot more lean muscle mass and a lot more endurance than the average person.

The difference for me came when I decided that diets weren’t for me and trying to attain a certain weight wasn’t my thing.

Why?

I always quit to early or if I hit a certain goal I slowly went back to old habits. It was as if I was saying to myself… “ok, you are here now. You met a goal. Now what?”

Ah! Good question! Now what? Heck if I know! Let’s EAT!

That’s when I started to figured out that if I want to be healthy, feel healthy and look healthy then I need to change my lifestyle, not just my diet.

So I did.

Slowly.

I’m still not the healthiest eater but it’s under control now more than ever. Most of our meals are made at home and there are certain foods I tend to stay away from. Foods I don’t need, don’t make me feel well.

I’ve placed myself in a situation that holds me accountable by association. Does that make sense? I am surrounded by those who are very aware of what’s going into their bodies and that inspires me to treat myself better.

Also, I found a way to have an active lifestyle in a sport I love. Triathlon. I can go run when I want, bike when I want or jump in the pool. For some of you it might just be one of those… or it might be hiking, golfing, racketball or tennis. Whatever it is… it’s active and gets the heart pumping.

This way, if I want to be better at the sports I love to be active in, then it’s worth it for me to take care of my body in way that I can enjoy it’s benefits even more.

It’s a lifestyle now… not just a diet… not just a fad… and not even close to being an escape from life’s normal responsibilities.

It’s my responsibility to be as healthy as I can be for my wife and kids. For my job performance and the people I work with. For the relationship I have with my friends and family… and for those I want to inspire to get off the couch and do what seems to be the impossible.

It’s the clear mind I love having and the ability to feel grounded in who I am now.

Knowing that I am confident with who I am and how I perceive myself.

Who cares if I’m a little heavier than I was 10 years ago…

I feel better than I’ve ever felt and my outlook on life is healthy.

So the question for you is this.

What will it take for you to change your lifestyle to be a healthy one? What are the benefits you experience from living a healthy lifestyle?

How To Prepare For Weekend Of Training In Six Steps

Spence Smith — Fri, 27 Jan 2012 07:01:04 +0000

After a few years of weekend training behind me, I’ve come to realize that a big weekend of training is just as much a mental challenge as it is a physical challenge.

If you are training for a half marathon or a full marathon, each and every weekend, your long runs continue to increase in mileage. To the point that you know… these miles are going to take a while so I better be prepared.

As I got ready for Ironman, my Saturdays and Sundays were consumed with training. A 100 mile ride on a Saturday could take 6-7 hours for me then a 15 mile run the next day followed by an hour and half swim. Easily another 4-5 hours gone from my Sunday.

That’s a lot in anyone’s book for one weekend not to mention having to do this for weeks on end and if you aren’t prepared mentally, it’s going to be even harder than it sounds.

This weekend I’m headed into some heavy training to kick off my 2012 triathlon season and just like learning to pace myself on a run or on a bike ride, mentally pacing myself is just as important.

Here are a few things I do mentally to get ready.

1. I prepare my gear ahead of time. I get together every piece of clothing or gadget I’m going to need for my training ready. I clean my bike, check the tires, lube the chain, charge up the bike computer and get my on-the-bike nutrition ready to go. I also get my running clothes, shoes and swim gear laid out. The less I have to think about my gear being ready, the more I focus on the training ahead of me.

2. I plan out my weekend of time spent with friends or family so that I can get in bed at a decent hour. Training for most of us takes place at an early hour and we need all the sleep we can get. I’ve been guilty of over doing it to the point that you would think I wasn’t training for anything and find myself worn out from a late night out.

3. Before I go out for dinner I get an idea of what i want to eat before I get there. What I eat today, fuels my body for tomorrow. It’s hard eating healthy when you aren’t eating at home. I usually look at the soups and a salad first then see if there is anything on the menu with fish and veggies. That’s my go-to. Yours might be different.

4. Plan Your Training Routes. Whether it’s running or cycling. Know where you are going and if at all possible plan some stops along the way in case you run out of liquids of food or need to go to the bathroom. There’s nothing more frustrating than running out of nutrition or needing to go have a little alone time in a clean bathroom.

5. Take your phone and a little extra cash. If you get stranded from exhaustion (hopefully not) or you get a flat and forgot your spare tube. It never hurts to be able to call someone to come pick you up. I’ve had to do it and it’s no fun. But sometimes it’s needed. Also… you never know when you need to buy an extra bottle of go juice or a snack. Take some cash. When I’m on my bike, I put my phone and cash in a zip-lock bag in case it rains or I spill liquid on it.

6. I think through the mileage I’m about to do. The miles might seem overwhelming but the more I break them down in my head to smaller chunks of miles, the easier it is for me mentally. Remember, training is a process.

When I think about this process, I find myself applying this to basic parts of my life. Traveling, Focused time with my wife, A weekend with the family.

In short, I think it pays to be prepared and ready and it’s honestly more of a load off my brain when I know I’m going into something more prepared.

Knowing what’s ahead of you and knowing how you will get there is half the battle.

The other half is just doing it.

If you aren’t new to this, how do you prepare for a weekend of training? Anything to add?

The Moment When Everything Changed

Spence Smith — Wed, 11 Jan 2012 08:08:56 +0000

In 2005, I went through a divorce. It was heartbreaking… tough… and painful… for both of us. Today, as I look back over the years, knowing that we are on good terms and are very proud of where each other have come through life over the past seven years, I’m realizing I’ve changed a lot.

There was a moment when everything changed.

That moment that allowed me to become the better man I needed to be.

I realize the man that I should have been is now the man that I am.

It all started with a decision. A decision to not be that guy who lives in the past and pain, but a guy who acknowledges the past, works through the pain of loss, learns from it and figures out how to make the present a better story for tomorrow.

There was a moment when I decided to take a baby step that I never knew would actually change my entire outlook on life and cause me to live life in away that held no regrets. Even if I had made a bad decision… I owned that decision as mine and no one else’s.

This small step for me was simple at the time.

Find a group to run with.
Commit to a schedule.
Live everyday… fully alive.

I had no intension of doing any triathlons and would have laughed at you if you had asked me if I would ever attempt one.

But here I sit today. One Ironman, One marathon, Six half marathons and over 20 Olympic and Sprint distance triathlons later… a changed man.

Am I changed because of the races? NO.

I am changed because the process taught me many lessons about my life as it relates to determination and living in the moment of each day so that I can clearly look ahead at tomorrow.

I am changed because the simple act of running… even starting out with a couple of miles at a time, keep me from going into a deep, dark depression.

I am changed because the simple act of running gave me time to think through my life.

I am changed because the simple act of running gave me time to pray and to recognize what was going on around me. That which I had been missing… Life.

I am changed because moments like this come in small packages and snowball into passion, focus and determination to make life count.

These small steps have led me to be a better husband, a better man and a better friend.

So when you see me write about running, cycling and swimming… it’s not just about the fact that I love triathlon. It’s because I know you might be like me. You might need to do something that seems completely impossible to you. You might need to get out of your comfort zone and take a chance. You might need to get off the couch and do something… for you.

Want to be in a healthy place in life? Physically? Spiritually? Mentally?

Get outside. Go for a walk. Breathe in the fresh air. Notice the sounds around you. Think about those things you want to do and start with the first one.

You can’t take care of others or be in a healthy place in life if YOU aren’t healthy. But you can be… I wasn’t… but now I am. Seven years later.

It’s possible.

Want to know why?

Because if I can do it… You can do it.

One step at a time, One mile at a time.

Is there a moment in your life where it all changed or do you need to set that moment in motion? Talk to me.

How Traveling Changed My Worldview By Jeff Goins

Twenty One Safety Tips For Running And Cycling

Spence Smith — Tue, 10 Jan 2012 07:00:39 +0000

When you are going out for your first run or your first few rides on your bike, there’s the big question that always looms in the back of every beginner’s mind.

How do I do this and not get hit by a car!!!

If you are like me, I know you’ve been driving down a busy road and seen a runner coming towards you or you’ve had to slow down to wait for the right moment to go around the cyclist ahead of you. I’m sure you must have thought about how dangerous it seems right?

Before I get into each sport, let me say this one overall rule of thumb. Whether I’m on a bike or out running, I always look for the least traveled roads or the widest roads with whatever bike lanes I can find.

While living in Nashville, I stuck to places runners and cyclist typically go. Chances are motorists are used to them. My favorite place to ride was the Natchez Trace. There are usually more cyclists there than cars.

My favorite running in Franklin is the neighborhood trails around downtown and Pinkerton Park. My other favorite running route in Nashville is Beale Meade Blvd or Moran road to the Old Natchez Trace rd. The key… not as many cars.

However, if you stick to these few simple tips, you will put yourself on the offensive side of safety and keep you out of harms way.

Running

1. Wear bright reflective clothing. If you are in the right light where someone can see you because of your clothing, good. You want them to see you. If the sun is going down, their car headlights will grab your reflective clothing and you will shine enough for them to see you and know to go around you.

2. Always run against the traffic. I can’t stress this enough. You want to see the traffic ahead of you. Since you are smaller than a car, you will have a better chance of getting out of the way of the car should the driver not see you and come too close or come right at you. This puts you on the offensive side and not on the vulnerable side.

3. When running with a group or a running partner, run single file when oncoming traffic approaches. Again, this gives you more control of what’s going on and allows you the chance to move out of the way when needed.

4. When running past someone. Yell which side you are passing them on so they aren’t caught of guard by you. This usually happens on the left side of the person you are passing. Just yell, “LEFT!”

5. Obey all traffic signals when you get to a corner just as if you were walking across the street. Use crosswalks and if you have to stop for a minute, it’s not going to kill your run.

6. Buy a Road ID. If anything should happen to you while you are running, whoever finds you will have quick access to your emergency contact and medical info for the EMT.

Road ID

Cycling

7. This is where things change a bit.

8. Cyclists have the same right to be on the road as cars do. READ THIS AGAIN. Cyclists also have to obey the same traffic laws as motorists do.

9. Ride WITH the traffic. Not against the traffic.

10. Wear reflective clothing when needed.

11. Use hand signals when turning.

12. ALWAYS look over your left shoulder before moving into the left lane to turn.

13. ALWAYS ride on the right side of the lane as close to the white line as you can get unless you have a bike lane to use.

14. Never make sudden movements when cars are about to pass you.

15. Never listen to music when riding your bike. Here’s why. You are riding with the traffic and you need to be able to hear when a car or semi truck is approaching. If you are listening to music then chances are you can’t really hear everything going on around you. Then during that great part in the song where your mind is off in music world, a car will sneak up on you and scare the-you-know-what out of you. At that moment, you might jerk your wheel the wrong way and either go into the car to your left or the ditch to your right. Either way it’s not going to be pretty and it could have been avoid if you were listening for them.

Don’t think it doesn’t happen. I used to ride with music. Then I tried riding with just my right ear bud in so I could hear cars on my left. Still… not as good, but better. Eventually, I got rid of the music. Trust me. It’s for your own safety.

When riding with a group, learn these terms..

16. Car back – it’s when you hear a car coming up from behind you. Yell “CAR BACK!!” and those in front of you will repeat it so that everyone in the group knows there is a car about to pass.

17. Car Forward – same as car back but this is for cars coming towards you. This allows those in the group that might not be looking up at the moment to know there’s a car coming in the other lane. Again, you yell it out for all to hear.

18. When riding with a group, learn to point to obstructions in the road for those who are riding behind you. Potholes, gravel, and sticks. Remember, your road tires are more delicate than mountain bike tires. I’ve had flats from hit a tiny rock before so avoid anything in the road that you might think will pop a tire or send you flying off your bike.

19. Ride single file in traffic.

20. When passing other riders, try to pass on their left. When you are about to pass them yell, “LEFT!!” and pass with caution.

21. Buy a Road ID. If anything should happen to you while you are running, whoever finds you will have quick access to your emergency contact and medical info for EMT.

To all of you who get frustrated with cyclists as you are driving your car.

I hear this often from other drivers…

Cyclists think they own the road…

I just want to put a few things in perspective for those of you… us… who are driving vehicles while passing a cyclist.

Cyclists have to obey the same road laws you do and have just as much of a right to be on the road as you.
Your vehicle weighs over 4,000lbs and you are protected by the shell of the vehicle tied in with a seatbelt and have air bags. Cyclists are riding on a bike that weighs less that 20lbs and are wearing a helmet. That’s it.
Pro cyclists race between 25mph – 30plus mph. The average cyclist rides at 15mph – 20mph. that’s it. We can’t go any faster so please stop acting as if we can.
Most states have a 3-foot law. The motorist has to give a cyclist at least 3 feet of space.
Most cycling injuries that involve a motorist are caused by the motorist. Some ending in death and an involuntary manslaughter charge. So think before you decide to scare that cyclist the next time you get frustrated. You could cause death for them and jail time for you with little effort.

The bottom line here is this. Cyclists CAN’T own the road. Cyclist only take up two feet of the road at one anytime. When you are driving a car, you are driving what could be a very dangerous driving machine. Drive too close to a cyclist and that cyclist could fly off the road. Hopefully with little injury but acts like this have ended in people being permanently paralyzed, nursing a few broken bones or dead.

Yes, we cyclists take the responsibility of putting our lives in danger by just riding a bike. But we need motorists to help us out a bit. Be more patient when trying to pass us and we will do our best to help you get around us safely. Please, we don’t need you scarring us just because you can bully us with your car.

And that’s what it really is when you are the bigger presence with the damaging force of a car… Bullying.

So there you go.

These few tips will get you on your way to some safe training.

Any Questions? Any tips you would like to share?

Three Steps To Buying Your First Bike

Spence Smith — Fri, 06 Jan 2012 16:16:58 +0000

You’ve decided to get into cycling or triathlon and you want to buy your first bike.

Now what. Where do you start?

Much like yesterday’s post about getting into the right running shoe, buying a bike is all about the fit. Of course, starting out, everyone wants to buy the least expensive bike and go from there but most people tend to go with too cheap and pay a bigger price in injuries or not liking the experience because the bought the wrong bike.

The same place you start with buying running shoes is the same place you start with buying your first bike. It all begins with getting the right size of bike.

Actually, I should back up a bit. You should really decide first on what style of bike you want.

If you are looking for something to stroll down Main Street and put a little basket on the front, then you probably don’t need this post.

However, outside of being triathlon specific, you really need to determine if you are going to get a mountain bike so you can hit the trails or do you want a road bike so you can go out for long smooth rides.

The way you get into each of them is all the same.

Find a local bike shop. Bike shops are always well equipped with great staff that know their stuff because they are experienced cyclists and are very used to first time buyers coming in for that first time experience. (Wal-Mart and Target are not a real bike shops.) Find a friend who likes to ride, ask them to take you to their favorite bike shop and walk with you through part of the process. This is always a major help and it never hurts to have a friend by your side that knows a little more than you.
Zero in on a bike that fits your budget. Once you get to the store, start talking about what you are looking to do and why you want a bike. All shops will work with you on your budget. I’ve seen knew bikes as low as $500 and as expensive as $12,000. Keep in mind you will need cycling shoes, pedals, helmet, bike computer and cycling clothes. It adds up quick but once you make that initial investment, you are good for a bit.
Focus on the size and fit of the bike. You see bikes are made in different sizes. So when you see someone riding a nice bike. It doesn’t come in that one size. It comes in all sizes. Once you have found the right size bike then the staff will fit the bike to your body. Which means, they will adjust the seat to the right height, angle and make sure your feet sit properly on your pedals. They will also take a look at your handle bar placement.

I’d like to caution you on two other ways to get into a bike.

Borrowing From A Friend. Several of my friends have said over and over. I’m not sure I can afford a bike but my friend has one I can use. I will just borrow theirs.

That’s fine. In fact, my first road bike is out on permanent loan to a good friend of mine.
Here’s the catch though. I felt comfortable letting my friend use my road bike because of one huge and deal-breaking factor. He and I are the same height.

If your friend is a foot shorter than you, believe me, you might as well try to borrow their jeans to wear. It’s just not going to be the same as if you were actually wearing your size. In fact, you’re going to hate it.

So, if you need to borrow a bike. Make sure you are the same height. Chances are your friend went out and did the work to get the right size and fit. You will benefit from the majority of that effort. If anything should happen to the bike while you have it, it’s your responsibility to get it repaired and to keep it in great condition.

Even though, my friend is the same height, he still needed to take it to the bike shop to make sure the seat placement and handlebars were in the right position for him. He has longer legs than me and I have a longer torso than him, so the positioning needed adjustment. Either way, he still needed help at the bike shop.

Buying A Bike From Craigslist or eBay. I only recommend this if you are an experienced cyclist who knows the size of bike they need and know what they are looking for from a picture and description.

There’s no doubt going this route will save you money, but if this is your first purchase and you want to do it right, it won’t save you time. You will still need to go to a bike shop to have them size you and once you have bought your bike you will still need to go to a bike shop to insure the most proper fit and have them put your pedals on your bike if you don’t have the right tools to do that already.

If you have an experienced cycling friend who is willing to do all of this for you, then great, it saves you even more money.

But my vote will always be to spend a little extra on the front end to get you started in the right direction.

Sounds like a lot right? It is… but it’s worth it.

It’s the difference in loving the cycling experience or not. It’s the difference in riding 15 uncomfortable miles or 50 miles in comfort.

Now, for all those looking to do your first triathlon, it’s better for you to get a road bike first to make sure you get comfortable with the sport as a whole. Once you catch the bug and want to go faster and improve then move into a triathlon bike.

The differences between a triathlon (time trial) bike and a road bike are this…

Triathlon bikes are more compact and aerodynamic. Since aero-bars are the main focus of the front of the bike, you are constantly in a downward position that requires a whole other set of muscles and makes you very streamline and fast.
Another difference is because your body position is down in the bars; the distance between the seat and the bars is shorter on a triathlon bike than on a normal road bike. When aero bars are placed on a regular road bike, the bike fit has to be adjusted a lot because your back is being stretched further than it should be stretched.
Also, the angle your body sits (hip/leg angle) on the triathlon bike is better for your transition of muscles into running.

Triathlon Bike - Notice the downward position of the arms

Road Bikes

So go out and find the right bike for you and enjoy the ride.

Any questions? Any useful tips on your first bike experience?

How To Prepare For Weekend Of Training In Six Steps

How To Get Your Running Plan Started On The Right Foot Or In The Right Shoe

Spence Smith — Thu, 05 Jan 2012 15:42:42 +0000

Getting started on your running plan is like taking a road trip. You have your map and you know about how long it’s going to take you to get there. You have a used car you’ve never driven across the country and it’s tires barely have tread and are not even the right style for long distances. But you might not know that. You might just go get any old tire that will do. Without telling the tire mechanic what kind of tires you really need… and we all know that if you have bad tires, the chances are high for getting a flat or having a blowout that causes an accident.

I’ve been running now for about 7 years. Wait, let me clarify that statement…

I’ve been running on and off for about 15 years. The last 7 years of which I’ve loved the experience. The first 8 years were met with frustration, injury and failure.

I get asked this question a lot. I’m going to start running. What do I do first?

Easy. Get a great pair of running shoes.

And you might think… Easy, I’ll head to the mall, target or walmart and get a cheap good-looking pair sneakers to run in.

Wrong.

The key to having a great running experience starts with running in the right shoe FOR YOU.

These days, most cities have stores dedicated to running or multisport (triathlon) and are staffed with experienced runners who know how to fit a person in the right shoe according to how they run. Which means they watch you run at the store and fit you according to what they see and the information they get from you about your experience or your goals you want to accomplish.

When I lived in Nashville, Fleet Feet Sports in Brentwood did a great job of getting me in the right pair FOR ME. In Colorado, we have Colorado Running Company, Runners Roost, Boulder Running Company and my personal favorite – Newton Running Company, which based in Boulder, CO and offers free clinics weekly.( Newton running shoes have changed everything about the way I run. Part of the reason is all the instructional videos and info on running form they have on their site. Brilliant.)

Most people don’t realize running shoes are made in three varieties. These varieties are made based on how a person’s foot lands on the pavement. Which means to the running world, there are only three types of feet to fit for running.

OverPronator

Neutral Pronator

UnderPronator

(Click here to understand more about the three)

I’m a neutral runner, so when I go looking for shoes, one of the first things they are going to ask me is which type I am. If I don’t know, then they will throw me into a pair of shoes and watch me run from behind so they can watch how my foot lands.

Once you figure this out, then you get to choose from whatever suits you in that variety.

Here are a few things to think about once you start narrowing in on the shoe you want.

My running shoes are one size bigger than what I normally wear. The reason is I want enough room in the toe box to not cramp my toes. This helps when it comes to those long miles and preventing lost toenails you hear about. Plus the less constricted my foot feels, the more natural my foot feels in the shoe.

And speaking of less constricted, I always wear Yankz laces on my shoes. They never come untied and you never risk the chance of tying your shoe too tight.

If you are looking to do triathlons, Yankz are a must to get into your shoes as fast as possible.

The last thing you want to think about is getting good running socks. No cotton tube socks! You will see running socks in any decent running store. Most of them provide some form of support or compression and help the overall experience in how your feet feel.

Here’s the bottom line.

If your feet don’t feel good, eventually the rest of your body isn’t going to feel good. The impact starts with your feet. So the more you protect and baby them, the less you have to worry about.

There’s a lot I’m not saying about running form, which is another factor in your overall running experience and prevention of injury.

So… I hope this gets some of you started in the right foot so you can be off and running in no time.

Do you have any questions? Any helpful shoe tips from those who have been running?

How Triathlon Transitions Parallel My Life Transitions

Spence Smith — Thu, 28 Jul 2011 12:18:35 +0000

Every time I race in a triathlon, I learn something new about myself. Sometimes it’s a revelation about my character, sometimes I learn lessons about how I perceive people I don’t know, but most times I learn there’s always opportunity for improvement.

Even though a triathlon is made up of three sports (Swim,Bike,Run – in that order), there’s actually two other parts to the race we don’t consider often and yet every little decision we make in these two parts make a world of difference. It’s called the transition and there are two of them.

One between the swim and bike portion (T1) and one between the bike and run portion of the race (T2).

The goal in T1 is to go from the water to your bike as fast as possible. Take off the wetsuit (if you are wearing one) put on your bikes shoes, helmet, glasses, race belt & get on your bike as fast as possible. In T2, rack your bike, take off your bike helmet, change into your running shoes, throw on a hat for a little shade from the sun and off you go. Believe me, there are a million ways to waste precious time in both transitions. I’ve done them all.

A typical Sprint or Olympic distance triathlon is gauged by shaving off minutes and the transition area is the easiest place to shave off minutes.

Most people forget the (race)clock is still counting even as you transition. I’m completely guilty of forgetting the clock is still ticking. You might be fast in every sport, but if your total transition time is 10 minutes then you are making some bad choices, which result in your overall time being longer than you wanted. On average, each transition time should be around or under 2 minutes. Unless you’re a pro, then it’s much quicker.

How do you improve your transition times? Ask triathletes who know what to do and listen to their advice, they (we) have all learned the hard way. The rest is learned by going through the experience ourselves.

This got me to thinking…

This is how life can be when making transitions from one situation to another…

One city to another city…

One chapter in life into another chapter…

The single life into married life…

The married life into the divorced and single life.

Every time I’ve closed and opened a new chapter in my life, it’s been met with an amount of transition. What I noticed is most decisions I made had long-term affects that I couldn’t see at the moment. Some good and some bad.

Remember, most people forget the clock (of Life) is still counting even as you transition from one part of life into another. I might be good at doing life in general, but if I make bad choices in the transition time then it could negatively affect the over-all outcome of my life. BUT!!! If I make good decisions during my time of transition, then there’s a really good chance of a positive outcome for my life over all. There’s no guarantee for either situation playing out like this, but the chances are pretty high. Right?

I can’t tell you how much advice I’ve gotten over the years, the kind of advice I wish I had listened too and the kind of advice that made a world of positive difference for me. There are times I wish I had listened and made a different choice … and there are times I did listen and make great choices. But again, some of this learning has come from my own experience of trying to get it right each time… and yes, I have had moments of failure.

No matter. Whenever I find my life in a period of transition, I want to do it a little better than the time before so that my decisions will have a positive affect on my life in the long term.

And every time I finish a triathlon, I always reflect on what I would do differently next time and where I would make improvements.

So if you find yourself in a time of transition, what are you doing to get yourself where you need to be or want to be?

What has been the most valuable part of your transition?

Two Steps To Transitioning Into Thin Air

Spence Smith — Mon, 27 Jun 2011 16:29:43 +0000

I’ve been living in Colorado since June 1. The transition process has been fun, exciting and completely exhausting all at the same time.

But it’s what I’ve expected. My schedule is out of whack, time is a commodity and there’s always something else to work on.

In order to keep a little sanity in my head I’ve been trying to figure out a new training schedule so I signed up for my only triathlon of the summer, The Denver Triathlon on July 24, 2011 and the Denver Rock N Roll Half Marathon on October 9, 2011 to give me a goal to keep in my sights. With the move and a wedding just around the corner, I decided maybe this summer shouldn’t be so focused on triathlon like it has been in the past. (20 triathlon races in the past 3 years including Ironman)

While in Colorado, I’ve already been out for a 25 mile ride on my bike, run a couple of times and made it to the pool to get in a few laps… and every time I think the same thing…

Man, the air is thin up here!

Even in spin class, I noticed how difficult it is to get my body transitioned into this altitude. (I’m currently sitting at 6,300 feet) It all leads me to believe that it’s just going to take a little time before I’m where I want to be.

But here is how I’m going to do it.

I have to slow down. What was 8 to 8.5 minute per mile running is now back down to 10 minute per mile and 11 minute miles.What was once a 20 mile per hour average on my bike is down to a 15-18 mile per hour average.The only way to get back up to faster speeds that feel comfortable is to train by what my heart rate can handle. The less oxygen you get, the more your heart rate goes up, the easier it is to tire out. So I have to start low and build back up.
I need to take a deep breath. When I get in the pool and start swimming, every time I take a breath for air… it’s a really deep breath. This goes the same for running and cycling. I just need more oxygen so I always need to take a deeper breath. Oxygen is the key for your body to function properly. Without the proper amount of oxygen, your body loses focus and strength… and will eventually collapse.

Hmmm…. Slow down and take a deep breath.

Now this sounds like more than just transitioning into thin air for me…

But a good way to transition into life in Colorado.

Don’t you think?

Four Steps To Running Injury Free

Spence Smith — Fri, 15 Apr 2011 17:16:18 +0000

I often get asked about how to work through the different aches and pains of running. So I’m going to give you what has worked for me.

I am not a doctor or a professional trainer of any kind so please… Anything I say here is strictly my opinion.

I’ve had several running injuries. IT Band issues to calf muscles that tighten up during a run leaving me unable to finish the run. I’ve had more injuries in the past than I do these days, but it still happens.

In fact, one person on twitter asked me… Both of my calves seize up at mile 2. What do I do? What is the solution? This was asked after I had tweeted that my run was cut short because my calf seized up on me at mile 5. Why? I think I was pushing it too much, trying to run faster than I could handle that day.

Any time I encounter a problem, I walk through a process of elimination through series of steps to determine what I should do.

1. Check Your Running Shoes. Where most people make mistakes is in the very beginning of their running experience. They usually are wearing the wrong shoes and didn’t even know it. Go to a shoe store that specializes in running. Fleet Feet in the Nashville area is a great store and is staffed by experience runners. They will fit you in the shoes you need for your style of running by watching you run.

Anytime I start to feel little problems in my running. I check my shoes first. Chances are with me it’s time for a new pair of shoes. Some times this fixes my problem and yes, shoes make that much of a difference. Once they lose their support, they are no longer working for you. I go through 3 or 4 pairs of running shoes a year. This past year I’ve been running in Newton Running Shoes, which is the best shoe I’ve run in and their site has excellent information on the next point… form.

2. Check Your Form This is where learning to run better plays a big roll in how you enjoy the sport. Run with others who know good form and follow in their footsteps. Don’t bounce your way through your run… think tight and compact. By all means… don’t push it. The best thing to do is to start slow and easy. Remember… your muscles need to work into a place to handle more and go faster. Those muscles need to build up to faster and stronger legs. Once you get more comfortable with your form and your pace, your running experience will be much more enjoyable.

There is always an exception to this… those super lean, skinny friends of mine who are natural runners and don’t think about running long miles. I envy them. But even they can push it too hard.

3. Use A Foam Roller. Ah… the foam roller is one of the best purchases a runner could ever make. The foam roller is exactly what it sounds like – A cylinder made of hard foam. It used to help loosen up your muscles as if you are getting the best deep tissue massage. For example… if your calves are tight. Place the foam roller on the floor. Place your calf on top of the roller. Lift your body up slightly to roll your calf over the foam roller so that your body weight is helping provide the pressure.

Sometimes it’s going to mash your muscles so much it hurts a little. But that’s ok. I think it means it’s working. It also helps with your recovery time after a long run. I use mine even when I’m not injured. I love how my legs feel more fresh and ready for a run when I use it.

4. If none of this seems to work, my last step is to always go see a specialist. Usually you can tell in a week or so if the slight changes you are making will stop the issue. BUT if nothing is working then immediately go see a specialist so that you don’t injure yourself even more.

There is a new kind of specialist out there I highly recommend for runners… especially with IT Band issues. It’s called Active Release Technique… or A.R.T. If you have an ART person you can go to, I would start there.

There’s one underlying point I want to make in all of this. The absolute best thing you can do as a foundation to injury prevention or recovering from an injury is rest. It’s better to rest, than to push it and risk serious injury rather then a little tightness. I only run three days a week at most. Tuesday, Thursday and Sunday and mostly with Randy Elrod. Believe me… take great liberty in pacing ourselves to prevent injury as we try to get stronger and faster.

Also, our bodies need recovery time and rest. It’s the way our bodies are designed. Rest rebuilds our muscles, our mind and refreshes our spirit…. It can bring new life into out souls. Get it? Rest. It’s naturally built into our being. If you don’t rest, your body will force you to rest. There’s no fighting your own body.

I know there are many other remedies from compression socks to advil to yoga/stretching. These are just what I do for me… How about you? What helps you get through injury?