Discovering Your Limits

Pain is part of running but the euphoria of finishing is unparalleled.

"Each person who participates can be a winner," said Craig Masback, the CEO of USA Track and Field. "You can put eight people on the line, and when it's finished, they can all be happy, whether it's an Olympic medal or just a personal best. There's still a value in trying."

Evolutionary Science of Endurance Running

Leave it to my parents to send me an article from Nature that begins with the sentence: "Striding bipedalism is a key derived behaviour of hominids that possibly originated soon after the divergence of the chimpanzee and human lineages."

Although the article by Dennis M. Bramble & Daniel E. Lieberman is technical science to the core, a few observations from a non-Ph.D. endurance running enthusiast include:

1. "No primates other than humans are capable of ER [Endurance Running]."
2. "The one category in which humans perform poorly compared to many quadrupeds is the energetic cost of running. The mass adjusted COT [Cost of Transport] of human running is about 50% higher than a typical mammal, including other primates."
3. "...human running, like quadrupedal trotting, involves synchronized movements of diagonally opposite appendages."
4. "Human distance runners are...mouth breathers, permitting higher airflow rates with less resistance and muscular effort". As opposed to nasal breathing, typical of apes.

In other words, we were made for this stuff!
-Jan

Quote of the Week: Proverbs 13:20

"He that walketh with wise men shall be wise: but a companion of fools shall be destroyed."
-Proverbs 13:20

This week's quote reminded me to take stock of the people I have the luxury of calling my friends. Being around negativity and bad habits can be such a downer, whether it's self-created or just rubs off on us. Nelly, the rapper, says PIMPs are "Positive Intellectual Motivated People". If you're lucky, you might know some. Positive people lift your spirit. Smart people can teach you. Motivation is contagious. I look at the people who have these characteristics and who I consider my friends--past and present--and I realize they've made me a better person. - Jan

Running a Marathon in Every State

A Jacksonville couple is attempting to run a marathon together in all 50 states. They'll head to Little Rock this weekend to cross off their 23rd state. The photo indicates they may also wear matching running clothes, but that's pure speculation.

X: Less Thinking, More Speedwork

As we blasted past two fit and attractive (for their age) blonde women who could have been sisters on the trail today, one of them was overheard by Marco, the straggler in our pack, to say, "Just when I thought we were going fast, those guys blow by us. ... But I don't think they are going long today." Excuse me ladies, but we were going long--if you consider 24 long, that is. Maybe you two should do less thinking and more speedwork. To me it's not even worth getting out of bed at daybreak on a Sunday if we're not going to drop at least 18 into the bank. Tony Robbins has taught me to ask myself, "How am I going to live today in order to create the tomorrow I'm committed to?" If I see them again, maybe I will offer to loan those sisters a copy of my Robbins book-on-tape. It couldn't hurt. - Racer X

Road to Nowhere

The Boston Globe breaks the story about an intriguing new group cycling workout that involves placing bikes on indoor trainers, loud music, lots of sweat, and a leader barking out instructions. What will they think of next? Somehow the word "spinning" is never used.

Is the German Too Massive?

Jan "the massive German" Ullrich has postponed the start of his season for what his T-Mobile team called a "basic lack of stamina." Could he be battling the bulge again?

“Why isn’t Jan in shape in the spring?” CSC team director Bjarne Riis asked last summer. “Why is he constantly above his ideal weight? It’s beyond me."

JJ: Million Dollar Question

What would you risk for one shot at greatness? Should you play it safe or put it all on the line for the chance to battle for the championship? Clint Eastwood asks us to contemplate that choice in the powerful Million Dollar Baby.

"Winners do things that losers simply won't" reads a sign hanging outside the boxing ring in the broken-down L.A. gym—the Hit Pit—run by Frankie Dunn (Eastwood).

Says narrator Eddie 'Scrap-Iron' Dupris (Morgan Freeman): "If there's magic in boxing it's the magic of fighting battles beyond endurance, beyond cracked ribs, ruptured kidneys, and detached retinas. It's the magic of risking everything for a dream that nobody sees but you."

Is pursuing that dream enough? - John

+

This article describes how Hilary Swank trained to gain 20 pounds of lean, hard muscle to play the role of boxer Maggie Fitzgerald.

Introducing the Banana Bunker

A banana would provide a perfect energy boost on a long ride, right? But what about bruising or crushing it, JJ? Glad you asked. All hail the Banana Bunker. Think I'll stick with Clif Bars.

JJ: Overcoming the Victim Mentality

I was painfully reminded at Globo-Corp today that some people always will have a “victim” mentality. “Woe is me, I can’t change my situation.”

These people are dealt a hand and decide they have to stick with it—even if they’re suffering. Active, positive people, on the other hand, believe in changing their situations for the better if they’re not happy. It's a different mindset.

Change may not always happen exactly how we want it, as quickly as we want. But I’ll take my chances and keep shifting my gears and drawing new cards.

NHL Lockout Claims Another Innocent Victim

NHL Lockout Victim
Originally uploaded by jjactive.

My poor little baby girl has never known the joys of icing, clutch-and-grab defense, $65 tickets for a Tuesday night game against Columbus, offsides, or $7.50 Bud Lights.

Reward Yourselves

Several triathletes talk about which kinds of treats they reward themselves with after or during long workouts.

Two-time Ironman world champion Lori Bowden likes Snickers and Coke: "Snickers seems to have the right combination of everything my body is craving after four hours on the bike: a bit of sugar, fat and protein. Plus, it tastes really great. I don't drink Coke very often, except when I feel the energy going out of me really quickly. It seems to be one of the few things that can actually save you quite quickly when you feel yourself starting to bonk.”

High on Tennis

Tennis, anyone?

'Cause It's an Underwater Symphony, This Life

Break up the monotony of your swim workouts with an underwater MP3 player. Can't vouch for its effectiveness, but this definitely is an example of a product filling a need. Now all I need to do is come up with a spare $238.95 (plus shipping). Time to check under the seat cushions.

Freestylin'

Marc Evans offers 15 tips for improving your stroke.

JJ: If the Shoe Fits

Shoes
Originally uploaded by jjactive.

If you have a good running shoe store in your community--the kind where you get enthusiastic, informed personal attention and the employees are key parts of the local racing and training scenes--then, by all means, you should support it by giving them your dollars. But if you're looking for an out-of-stock shoe or you know exactly what you want because you've worn the shoe before and the clerks in your local shop:
A. Would prefer to work on their turkey barbecue out back than engage you in a conversation;
B. Are tied up watching yet another replay of the Penn Relays on the store TV;
C. Won't give you the time of day until you show two forms of written proof you qualified for Boston;
Then you might consider searching for what you're looking for on Froogle and purchasing online. I just had a good experience buying my usual Asics GT-2090s on Eastbay, which I discovered through Froogle. - John

Doing the Dance

We've seen Julie Moss, Chris Legh, and others collapse or struggle across the Ironman finish line. Greg Welch, in a stream-of-consciousness burst of writing that resembles an unintentional tribute to the late Hunter S. Thompson, calls it "doing the dance."

"You train for months on end to accomplish a goal we set ourselves for personal and athletic reasons, and then you get to dance across that Ironman finish line. But sometimes the dance ain't so pretty."

Barry Bonds Through the Years

This slideshow reveals how Bonds' body has changed since 1989. Name that movie: "Move that melon of yours and get the paper if you can! Haulin' that gargantuan cranium about!"

Pike's Peak Marathon

Is a normal marathon too easy for you? Feel like running up 13.32 miles for a 7,815-foot vertical gain? And then running back down the mountain? Then break out your hyperbaric chamber and sign up.

X: If You're Not Passing, Get Over!

I like to move. When traffic on the highway comes to a standstill, I prefer to guide my Rover to the side streets and reach my destination later rather than staying in that mess and puttering along at 10 MPH. I mention this because the other day Ty got angry at me for pushing the pace on our 20-miler. He claims I was "one-stepping" the guys--staying one step ahead no matter how hard they pushed it. He also said the "long, slow run" called for by our plan should be just that--long and slow. What can I say, Ty? You may be looking to join the Penguin Brigade, but I like to get my long runs over with as quickly as possible. Let me offer five words of advice, dude: If you're not passing, get over. - Racer X

JJ: My Favorite Recovery Drink

AdvantEdge
Originally uploaded by jjactive.

Next time you finish a long workout and you're looking to begin the recovery process, try mixing a chocolate AdvantEdge Carb Control drink with about 8 oz. of pure chocolate milk. Tastes great and has 25 grams of protein (with 340 calories). Ibuprofen chaser optional. - John

The Benefits of Massage

A triathlete and massage therapist explains how to apply massage to a training program.

The Ultra Dean Strikes Again

Ultramarathoner Dean Karnazes now plans to run 300 miles nonstop, reports TIME magazine.

"The Karnazes megamarathon will require staying up for more than three days, not to mention the possibility of sleep running and hallucinating. 'My curiosity is how far this human system can go,' says Karnazes. 'What is it really capable of?' ... Karnazes pursues a vampire-like training schedule, rising at 2 a.m. for 50-mile runs and then putting in a full day at his natural-food business."

Activating Ms. Draggletail

Help yourself, urges our favorite Draggletail, who reads a lot of books and has taped a new fitness program (an Excel spreadsheet) to her fridge.

Ms. Draggletail just picked up four pieces of advice for living a fuller life:
1. Be impeccable with your word.
2. Don't take anything personally.
3. Don't make assumptions.
4. Always do your best.
For more, check out The Four Agreements by don Miguel Ruiz.

Got Road ID?

Stuff happens. If it happens to you, will emergency personnel, medical professionals, or bystanders know how to identify you? Tipped off by PEZ, we are activating Road ID's products.

Quote of the Week: Steve Prefontaine

"To give anything less than your best is to sacrifice the gift."
 - Steve Prefontaine

JJ: 18 and Life

Who remembers the metal hair band Skid Row? One of their hits was “18 and Life." I don’t recall many lyrics or even the exact message of the song—other than an 18 year-old making a life-changing decision. Deep stuff, dude.

When I met the guys for our long run yesterday, my marathon program called for 18 miles. As the miles ticked off, we caught up on life, waved to familiar faces, said hello to friends, and gave the runners’ nod to the speedsters. Circling the 10K park loop, I recognized friends from the gym, the office, the races, an ex-girlfriend, a family friend, bike shop owners, and Ironman veterans. People of all ages and colors were walking, running, blading, and riding.

Over those 18 miles, a diverse community of people was sharing a park trail and an active lifestyle.

That’s my kind of "18 and Life." - Jan

Jan's Cover Shot

Fueling Handbook
Originally uploaded by jjactive.

Hammer Nutrition's new Endurance Athlete's Guide to Success has a familiar face on the cover: Jan from Activeness. Download a PDF of the handbook here.

Training Plan: 16 Weeks to a Faster Getaway Time

Do-oh! Not many thiefs can outrun marathon-runner police sergeants.

A Cyclist Training in Hawaii

Scottish cyclist Mike Zagorski is living in Oahu and working as an intern architect while chasing his dream of becoming a pro cyclist.

"Mike’s typical training day entails hitting the road at 5am for three to four hours on the bike before work. He follows this with a superman-style clothes change / shower before heading into his day job as an intern architect. For the first few months of winter training he also wedges in a second ride after work until sunset. At least half of his weekday training time this winter was in darkness and mostly solo."

Trying a Triathlon

Here's some swimming tips for beginning triathletes and a decent 30-minute upper body workout for anybody to follow.

Bike Picker

If you're looking for a new ride, try out Slowtwitch.com's bike picker. Are you Tribike Mike or Wilt Andretti?

JJ: Reason #738 We All Should Be Out Running

There's a woman in one of my clients' offices, who instead of consulting an online dictionary--or, for you old-schoolers, even the Webster's sitting on her bookshelf--prefers to convene a roundtable discussion among all those in her immediate vicinity on the spelling of various words. This afternoon's four-person spelling roundtable discussion focused on "grievance." Please use it in a sentence. "This is me airing a grievance about working in an office."

How To Lose Ten Pounds

If you want to boost your cycling or running this summer, Outside magazine has one simple piece of advice: Lose ten pounds.

IM Hawaii Profile: Ed Wolfgram

Sage advice from 70-something ironman Dr. Ed Wolfgram: "Nothing--not money or success--is more important to you and your family than health. Good health is the source of joy in life and success in your life’s work, and it is an unmatched gift to your mate, children, grandchildren.”  

Two weeks ago, at a 10-mile Snowball Series race, I noticed Dr. Wolfgram holding his usual steady pace. After the race we talked a bit about our training and our experiences. I was speechless when this eight-time Kona finisher asked, "What advice do you have for someone like me?" Even in his 70s, he's still learning and pushing to improve, seeking out advice from a guy who hasn't touched his level of accomplishment. Amazing. - Jan

Countdown to Ironman New Zealand

Gordo Byrn is getting ready for Ironman New Zealand. Can he unseat Cameron Brown as champion? We'll find out in Taupo on March 5.

"Hopefully, we’ll be able to at least make things interesting for Cam," he writes.

X: I’ll Sleep When I’m Dead

For me to be able to fit in both morning and evening workouts, I know that I must sacrifice some sleep. That's part of my deal with the "tri devil" and I embraced that going in, with eyes wide open.

On those pre-dawn mornings that my eyes are heavy and my body sluggish, I break out an, “I’ll sleep when I’m dead” mantra until I’m standing in the kitchen with a hot cup of home-brewed Starbucks in hand. If that doesn’t work and it’s a weights morning, I begin chanting, “Weights won’t wait! Weights won't wait!” On the rare days that even that doesn’t work, I start to think about guys like Peter Reid, Norman Stadler, Tim DeBoom, and Nina Kraft. They sure aren’t sleeping—they are out training, damn it! Perhaps that’s because they are in a different zone where it is later—possibly even six hours ahead if they are in Europe—but to me that point is moot.

To make it easier on my brain to wake up at such ungodly hours, I set my alarm clock exactly one hour and 20 minutes ahead. This means when it's showing 5:00 A.M., it’s really 3:50 A.M.: a neat trick that seems to fool me every time. Of course last week I overslept until 5:00 A.M. (real time, not alarm clock time) and I felt devastated. First I waste an entire morning and then what’s next: a day, a week, a month, a year? A life? It’s a slippery slope. - Racer X

Can He Recover From the Offseason?

Anyone else wonder if Lance has been focused enough in his "rock star" offseason to win his 7th straight Tour?(reg. req.'d.): "This offseason, he has been busy juggling a flurry of public appearances, squeezing in time to train. He has split his time between Austin, Tex., where his three young children live, and Southern California, where his girlfriend, the rock star Sheryl Crow, lives. He has had obligations to the Lance Armstrong Foundation, which promotes cancer research and supports cancer patients. But there have also been less serious commitments. This month he and Crow were interviewed on 'The Oprah Winfrey Show,' and he accompanied Crow to the Grammy Awards on Sunday."

Something tells me Jan Ullrich hasn't been eating donuts this offseason. At any rate, Lance is back training on the rolling roads around Austin. If anyone can pull it off....

Armstrong Will Race in 2005 Tour de France

The wait for Godot/Armstrong is over. Lance has finally announced his decision to ride in this year's Tour. I envision Sheryl Crow plucking a guitar by his side and singing, "Are you strong enough to win number seven?"

Tsunami Relief Triathlon Auction

Lots of triathlon items are being auctioned to benefit the Thai community of Phuket, which was severely impacted by the tsunami.

A Swimmer in the "Swimsuit Issue"

U.S. Olympic Swimmer Amanda Beard is featured in Sports Illustrated's annual "Swimsuit Issue."

Body by Brandi

Here's a look at how 36-year-old soccer player Brandi Chastain maintains her conditioning.

JJ: Reason #737 We All Should Be Swimming

Just the other day, my boss informed me I received "much kudos" at Globo-Corp's board meeting in Orlando.

Me: "Do you remember what specifically this 'kudos' was for?"

Boss: "No, sorry, I cannot recall the specific context for your 'kudos.'"

Happy 3rd Birthday, PEZ!

Thanks for the behind-the-scenes look at your evolution into one of the best web sites for pro cycling news. And PEZ Daily Distractions, in honor of your third birthday you have been triple-activated--the highest honor ever bestowed by Activeness!

Eddy Merckx on Lance, Doping, and a Healthy Life

Cycling legend Eddy Merckx can still hold onto the wheel of the pros training in Qatar.

It Is About the Bike

A new survey of triathletes reveals it is about the bike. "Successful triathletes performed greater total distances of bike training, particularly over the final months leading up to an ironman-distance race, when compared to those athletes that were less successful."

The survey is here.

From Couch Potato to Ironman

MSNBC entertainment editor Denise Hazlick's "chronicle of a journey to life-long fitness and achieving a dream."

Workouts for Two

Here's the ridiculous but obligatory "Workouts for Two" Valentine's Day story. What can you do with your SO? I like number eight: Boxing.

Quote of the Week: Heywood Hale Broun

"Sweat is the cologne of accomplishment."
- Heywood Hale Broun
(Smell my accomplishment, baby? Happy V-Day!)

Mixing Athletics and Alcohol

For athletes who like to have a few drinks after races or workouts, consequences can include weight gain, dehydration, hypoglycemia, and slower recovery times. Athletes who consume excessive alcohol the evening after a workout can be athletically impaired for up to 14 hours. If you're going to drink, give your body time to refuel first instead of immediately reaching for a beer.

JJ: What's on the Line?

In the pursuit of excellence, I envision an imaginary line that one wants to move as close as possible to without crossing. Getting close means surpassing your perceived limits. But by not passing the line, you don't reverse your progress.

The line is a moving target in athletics. You train, compete, study, rest, and gain experience while trying not to cross over into obsession, injury, pressure, burnout, and disappointment. The most successful athletes seem to know exactly where this line is. They can zero in and push themselves just far enough without crossing over.

Most people don't want to get anywhere near the line. They believe it hurts, is risky, or requires major sacrifices. Others go overboard and flame out before they give themselves a chance to taste success.

Find your line and don't be afraid to follow it to places you never imagined.
- Jan

The World's First Intelligent Shoe

The new Adidas 1 is a running shoe that "thinks, reacts, and remembers like the human brain." I'm not sure I want a shoe that's smarter than me, but it would be awesome if it made those cool robot sounds.

X: Thinking Out Loud

* If I ever invented a weight-loss drug, I'd call it "Zappetite."
* I called Marissa to see if she wanted to go see the cycling photo exhibit at the shop tonight, but her roommate, Contessa, wouldn't let me talk to her. She said Marissa was "recovering from a bad haircut." I can relate.
* I have lots of other potential candidates in the pipeline--one even posted a halfway decent time (for a chick) at the Charlotte Half-Marathon last year-- but I'm going to chill on them until Valentine's Day passes. Hallmark Holiday? X don't play that.
* I don't think I could marry someone who was only a runner--way too skinny. Swimming could be optional, but she'd have to at least be a duathlete.
* Sometimes I wonder why exactly I put my body through these grueling hours of workouts. Then I look in the mirror and remember.
* With Jose Canseco in the news, I'm reminded that my friend, George, used to take steroids even though he didn't work out. He just liked the street cred.
* It's supposed to be rainy and cold tomorrow when I meet the gang for our Sunday long run. Bring it on, weather gods--multisport is not an amusement park ride.
- Racer X

This 73-Year-Old Marathoner Could Thump You

Ed Whitlock, a 73-year-old Canadian marathoner who lives in a Toronto suburb, trains up to three hours a day, about 23 miles (reg. req.'d). He ran the Toronto Marathon last September in 2:54:49.

A study shed light on Whitlock's ability to run 6:40 miles for 26.2 miles at 73. Dr. Benjamin D. Levine, a cardiologist in Dallas, found that a group of people with an average age of 70 who had started exercising in midlife - as Whitlock did at age 41 - and kept it up had "hearts indistinguishable from healthy 30-year-olds."

"People underestimate what old people can accomplish," said Whitlock, who does all his training on a paved path in a cemetery. "Old people are the worst in that respect. They let themselves be inhibited by age."

Peter Reid Checks in From Tucson

Peter Reid packed his SUV with three bikes, training clothes, and his cat last week and abandoned his cold, rainy British Columbia home to spend three months training in sunny Tucson, Arizona.

"These days in Tucson there are more professional cyclists than pro triathletes. I like it that way. I can do my thing and no one notices. Plus, I think of myself as a roadie who does Ironman. Although, that sure didn't show itself during Ironman last year, when I got crushed on the bike by a bunch of super-bikers. There is no way I am going to let that happen again; so rather than just spend two or three weeks in Tucson I am here for a good period of time to get my cycling back."

Will He? Won't He? Yawn

Here's yet another story on whether Lance "the indecisive prince" Armstrong will race the Tour de France this year. No offense, (yawn), but this "will he or won't he" storyline is officially (yawn) overdone and has become about as exciting as Lance's personality.

Lance says he's staying in Texas through the end of February to be close to his kids. Is he staying in shape? "Oh yeah," he said. "I went for a little ride today. Just rolling hills — not the Alps but a nice ride, one of my old favorites that I hadn't done in a while. About 120 miles."

Five Steps to a Faster Bike Split

Lance Watson offers five steps to a faster bike split. They are:
1. Get a good fit.
2. Work on drills to develop better balance.
3. Spin your legs when you're pedaling.
4. Hit the gym to build leg strength.
5. Relax on your climbs: reduce your gearing and up your cadence.

Activeness's one step to a faster bike split: Get out and ride!

In Alaska, Cotton Is the "Death Fabric"

An Alaskan triathlete talks to Endurance Radio about the triathlon scene in Alaska.

"The folks up in Fairbanks scoff at us here in Anchorage. They call us the ‘Banana Belt’ because they have ambient temperatures that are 20 and 30 below and they get out and train just like us.  The keys things that we use are technical fabric apparel. It’s pretty important to have non-cotton apparel. In fact up here in Alaska they called cotton ‘the death fabric’.” Hear that, Team-in-Training?

More info on multisports and endurance sports in Alaska.

When a Man Is a Woman

One of Zimbabwe's leading female track stars actually is a man (reg. req.'d). I think.

Catching Up With Normann Stadler

Inside Triathlon has a Q&A with Ironman Hawaii winner Normann Stadler. Stadler was on his way to the Canary Islands to train on the bike with the T-Mobile cycling team.

He feels no sympathy for fellow German Nina Kraft, who was suspended for two years after Hawaii. "She knew before she got tested for the EPO. Now they say she is sick and mentally upset and cannot leave her home. I heard she stays inside all day and has not talked to people. But I do not feel sorry she feels this way. Not one percent. No. She took the drugs and she was cheating. ... The last thing I think about is taking drugs. I have maybe 5-6 years left in triathlon and I plan to live for the next 40-50 years."

What Are You Spinning To?

Let Me Up
Originally uploaded by jjactive.

This morning it was Tom Petty's Let Me Up (I've Had Enough) for me. It's 1987 and life's got Tom confused and angry, but he's ready to come up swinging. The mood is ominous and the sound is hard-driving and raw.

Work 20 years and they'll take care of you.
They'll buy you a diamond, they'll send you on a cruise.
Give it all your money, give it all your time.
Then wake up one morning and wonder why.
Let me up--I've had enough.
I believe you baby, I know you wouldn't lie
Like a dog won't bark, like a bird won't fly.
Yeah pretty little baby, you're a weapon with eyes.
I know what you want, but it's a surprise.
Let me up--I've had enough.

A perfect 45 minutes on the trainer.

Related: What are Pez readers listening to this winter?

X: What I'm Giving Up for Lent

Things I'm giving up until Easter:
1. Tangerine PowerGels. I'll miss the caffeine along with the pure, unadulterated tangerine flavor.
2. Purchasing any kind of new swim, bike, or run gear. Unless it's something on clearance or that I really need.
3. Gatorade in a bottle. I will use only the cheaper, diluted powder form for the next 40 days.
4. Twice-weekly fully-body massages. Can I survive on just one? It's an intriguing question and I am a willing experiment of one.
5. Watching Letterman. I can put that hour to better uses, such as performing bike maintenance, visualizing my race transitions, or lying on my bed and working on my swim form.
6. Using two sweat towels during my weights workout. What if we all used only one? Imagine how much water our health clubs would save when washing towels. When it comes to water conservation, I want to be part of the solution.
7. Participating in non-triathlon-specific sports. I'll miss it, but true champions have no time for racquetball.
8. Doubt in my ability to perform. I'm giving myself permission to excel.
- Racer X

Activating Jessi Stensland

Why? Just because we can. Go Jessi! Maybe now she'll take my email marriage proposals more seriously.

Half-Marathon Training Plans

Runners World's Hal Higdon offers half-marathon training plans for beginners, intermediate-level, and advanced runners.

What's the Best Cadence for You?

Should we all aim to be like Lance and spin at high cadences? Pez reports that riders can be fairly similar in efficiency and performance between the range of 80–100 RPM, so a higher cadence may not be as big a deal as it seems.

"If you do attempt to change your typical cadence, it will require a long-term commitment and cannot be a one-month or even possibly a one-year affair. Regardless of how efficient your current cadence is, your body’s system: neural, muscular, cardiovascular metabolic, etc. has become adapted to it through continous training. Therefore, it takes an enormous amount of time for all of your body’s system to re-adapt and become as efficient as possible at a new typical cadence."

Barry Bonds in 1983

Barry Bonds
Originally uploaded by jjactive.

Steroids in sports? You're crazy.

Jürgen Zäck Meditates

Many friends of Germany's Jürgen Zäck were impacted by the tsunami.

The Blind Iditarod Racer

Twenty-year-old Rachael Scdoris is going to attempt to mush the 1,200-mile Iditarod race in Alaska. She's also blind.

What if I Only Have 30 Minutes for a Workout?

Then go for a run, says trainer Chris Carmichael. He also says you can stop a workout routine for a week to 10 days before you lose much fitness. But why would you want to stop?

Carmichael isn't a huge fan of strength training for time-pressed endurance athletes. "I've had much more success with time-limited athletes when I've focused the time they have on workouts that address the unique demands, and ranges of motion, specific to their sports."

Greg Welch's Heart

Former world champion triathlete and "world's fittest human" Greg Welch has survived nine open-heart surgeries in the past 2 1/2 years. He's only 40 years old and is the father of two young girls. Welch suffers from ventricular tachycardia (V-tach), which makes his heart beat dangerously fast.

"My bad days are behind me," says Welch, who had a defibrillator implanted. "They're over. ... I'm the luckiest man in the world."

Run Dallas, Run

Dallas Smith, a 64-year-old endurance athlete and civil engineering professor, once ran two 100-mile races and a "mere" 50-miler over three consecutive weekends. Now he has written a book about his adventures.

JJ: Don't Be a Muppie

After the “basketbrawl” between the Pistons and Pacers, I heard a new word introduced into our lexicon: Muppies, or Men of Unspecified Purpose.

More than 22,000 people, including myself, attended the Cory Spinks-Zab Judah welterweight title fight in St. Louis on Saturday night. We were there to witness two elite athletes go toe-to-toe.

Electricity filled the air as the contenders approached the ring. The music was raucous—fellow St. Louisan Nelly was chanting alongside Spinks—and the anticipation swelled. But who were those 30 people accompanying each fighter? Why were 50 people crammed into the ring before the fight? Were these the Muppies? After Judah knocked out hometown hero Spinks in the ninth round, the Muppies began throwing haymakers and chairs.

Don't be a Muppie spectator. Find a purpose—something you feel passionate about—and put your heart in it. The alternative is to sit back and watch others live out their purposes and then complain or criticize if they fall short. And what kind of life is that? Muppies, you have been deactivated. - Jan

Quote of the Week: Norman Lear

"...not everyone catches the brass ring on the carousel of life. The rest of us better enjoy the ride for its own sake, or life has no meaning at all."
-Norman Lear, New York Times, 1984

X: Sleeping High

For the past few weeks I have been sleeping in the Vitaeris 320, a slightly used hyperbaric chamber that I snatched up on eBay to boost my red blood cell count. Some friends and family members have questioned this purchase, as it cost more than most of their cars. To that I respond: What price do you place on being a champion? How else can a sea-level triathlete compete with those "alties" who swoop in from mountain cities like Boulder and New Mexico and practically steal our age group hardware? And it's not like I'm using EPO anymore, so you all can just stop acting so off the hook.

Anyway, when I got home from my century ride this afternoon, I barely had time to wipe down Bernice (my Softride) and grab a protein and whey key lime recovery smoothie when I noticed my roommate's nieces using the chamber as a fort! That is extremely bogus, girls. Who's going to buck up when you break a valve or bust the seal? Also--don't even try to blame your dizziness on me. - Racer X

Don't Mess With a Gator's Dinner

Gator
Originally uploaded by jjactive.

Florida transplant Ned shares with Activeness! his close encounter with an alligator:

While running around a lake, I saw a dead fish on the sidewalk, about 10 feet from the water. I've seen fish on the path before. I usually kick them into the lake. These fish typically are small or are lying right next to the water, so I assume they either jumped or were dropped onto the land by a bird. This fish was too far from lake to have jumped and too big to have been dropped by a bird.

Soon my short lake loop brought me back to the fish. This time I kicked it in. As I watched the fish skip into the water, I noticed a seven-foot alligator under the bush--about two feet away from me. Mr. Gator also was watching the fish splash into the water, but he didn't look as amused.

Mildly shocked, I almost lost my legs and fell over. As I shuffled away as quickly as my legs would manage, another runner stopped to explain that gators toss food up onto the land so that it rots. Turns out gators have a taste for rotten fish.

My lesson: Don't mess with a gator's dinner--especially when you're just two feet away.

All Energy Bars Are Not Created Equal

Compare the contents of 20 different products in this energy bar guide.

Destiny

Sarah
Originally uploaded by jjactive.

My sweet baby girl suffered a broken collarbone during her birth last week. Welcome to the world, Sarah! She's not complaining and it's healing naturally. Her first cycling injury? My wife wouldn't let me change her name to Tyler. -John

Rolling With Team Discovery Channel

Pez's writer, The Tour Baby! creator Scott Coady, got to ride along with Lance's Discovery Channel Pro team during some training rides in Ojai, California. At one point, the 70-person peloton included Sheryl Crow, Chris Carmichael, and a police escort. We learn that "Sheryl Crow is a hammerhead" and had some strong legs and that margaritas are forbidden for the team's young pros.

JJ: Giving Yourself Permission to Fail

I've fallen and I can't get up.
Originally uploaded by jjactive.

I've now officially lost track of how many times John "The Penguin" Bingham has given us all permission to not fully commit ourselves to our life endeavors.

"Now I'm content with running in the context of a life lived fully, if not well. I'm content in the way the adult pianist is content with clawing his way through Beethoven's Moonlight Sonata. I know that even if I'm not doing it well, it's better than not doing it at all."

That tripe comes from what appears to be Bingham's current Runners World column, but it could have been pulled from any one of them over the past several years. I'm all in favor of enjoying our life activities, whatever they may be, but I also happen to think it's OK to push ourselves once in a while. Doesn't saying, "I tried my best" get old when our best always falls within our comfort zones? Can't enjoyment and contentment also come from focus, effort, commitment, and a life well-lived? Most importantly, isn't it about time for this one-trick penguin to "waddle on" into the sunset?

Penguin, you have been "deactivated."

Leipheimer Hits the Wind Tunnel

Levi Leipheimer hopes his recent visit to a San Diego wind tunnel to test and adjust his positioning will help move him up to a top five finish in this year's Tour de France.

Age Group Championships Come to Kansas City Suburb

We're glad to learn that Mark Livesay of Ultramax Events will produce USA Triathlon's 2005 National Age Group Championship July 9 in the Kansas City suburb of Smithville, Missouri.

Football Shape Not the Same as Triathlon Shape

Construction project manager turned Eagles Super Bowl tight end Jeff Thomason quickly found out that football shape was different than triathlon shape.

'I have been pretty sore the last week trying to get used to the whole thing again,' he said. 'I have not been hit yet. That first hit will be a real eye-opener, I bet. I might see some stars.'"

Siberian Marathon Founder Aims for Swim Record

The Moscow Times has the story of the man who launched the Siberian International Marathon.

Dmitry Khodk's goal now is to set a new Masters world record in the men's 100-meter individual medley. "I treat life as a one-time ride, and it is up to each of us to make this ride an enjoyable one," he said.

Immune System Don't Fail Me Now

It's still cold and flu season, so athletes need to keep their immune systems strong for winter training. A daily dose of 250 mg is enough to saturate body stores with vitamin C. Sources of C include sweet peppers, citrus fruits and juices, strawberries, cantaloupe, kiwi fruit, and broccoli.

Ironman Triathlon World Championship Lottery

If you feel the lava fields beckoning, the 2005 lottery for competing in Kona is open through February 28.

Activating Natascha Badmann

A photo gallery from Kona, where the smiling Swiss iron-woman won her fifth triathlon world championship after Nina Kraft was DQ'd.

A Different Kind of Race

NASCAR drivers Michael Waltrip and Kyle Petty were back behind the wheel on Monday, one day after completing the Las Vegas Marathon in 3:56:52 and 4:16:01, respectively.

Ironman-Distance Training Survey

This new survey presents correlations between annual training patterns and race performance in male, non-elite, Ironman-distance triathletes. The results suggest an optimum training pattern.

X: Race Goggles

Five minutes before the race gun was scheduled to go off to signify the start of the Pigman Triathlon in Iowa, Illinois, or Indiana—it was one of those Midwestern "I" states that I can't ever keep straight—I savored my place at the front of the line for the long group urinal. My final expulsion would be, as usual, carefully and perfectly timed. Suddenly, my goggles slipped off my head and plunked down into the urinal. Several of my competitors groaned in unison. "Bummer, dude!" Bummer, dude? "This is a lifestyle, not a hobby, you bunch of dilettantes," was my swift and strong response. I plunged my hand into the basin, fished out my soggy race goggles, and trotted to the beach just in time to work my way to the front of the swim pack. Bummer, dude? Eat my feet! We'll see who's bummed when we reach the finish line. – Racer X

Armstrong Could Shatter One-Hour Record

A Montana scientist who is a cyclist himself has predicted that Lance Armstrong would shatter the world's one-hour cycling record. Dan Heil's model is a complex set of mathematical equations that describe the physics of both the rider's physiology and the external forces on the cycle and cyclist.

Caveman Marathoner

This guy ran a marathon in a Netherlands cave.