I'm on day 9 of my California training camp, only 2 more days to go before I return home. I'm glad I made the decision to come here and train.
Phycologically it's been great. As others had noticed, prior to coming to LA, I'd been a little worried about China, specifically my biking. With two of my best ever long training rides behind me, I no longer feel my cycling is an issue. Now I'm just worried about staying injury free.
Training in this warmer weather has been a godsend. I don't even know how I would have handled the past two weekend's long rides indoors on the trainer, or outdoors in the cold. It's not even something I want to think about.
It's also been GREAT that I've been able to stay with my Aunt and Uncle for the first week and now Nina and Dana. Being around other people makes a mental difference. It's nice coming home to "my home away from home" as opposed to a hotel room. It's definitely making time go by faster and easier.
Today I did the Students Run LA 18 Mile Friendship Run. It's a training race for 3000 intercity students that are planning to run the LA marathon. When I got there, I found out that these are at Risk kids from poor neighbourhoods that don't have a promising future.
The mission of Students Run L.A. is to challenge at-risk secondary students to experience the benefits of goal-setting, character development, adult mentoring and improved health by providing them with a truly life-changing experience: The training for and completion of the Los Angeles Marathon.
I had a few observations during the race. At the start, you look at these kids and it takes you back to the time you spend in secondary school. There are so many archetypes; the smart kid, the fat kid, the short kid, the jock, the class clown, the teachers pet, the quiet one, and the list goes on and on.
I was one of the few adults racing. The field was probably 90% kids. 99% of the kids were Hispanic or Black and 0% of the kids were blond. I was impressed by the commitment of these kids to finish. There was no fooling around with their friends while they ran, they were all focused on finishing. Of course, as always, a lot of the kids went out hard early and by mile 4 they were hurting and it was the start of a long day for some of them.
I'm so glad I went to this race. It felt special. I was amazed that all but one road was closed and the road that was opened, had three lanes dedicated to the kids. I guess when you go for a road permit and you explain the good cause and it's kids running, they don't mess around, they close the roads for safety and to support the cause, no questions asked.
The aid stations on the course were second to none. Way more water stops than a normal race and very well organized. In addition to the regular water stops, many of the schools or parents set up their own water stops, handing out bottled water and food.
The strange part of the race was the quietness, there was not a lot of clapping and cheering on. Most of the people watching from the sidelines during the race were reserved. I quite couldn't figure out why. Was it a cultural phenomena?
At the finish line it was much, much different, it was LOUD. Easily as loud as any Ironman finish I've experienced. I could only imagine how great those kids felt running that last 100 meters with everyone cheering them on. They even cheered me on, BIG TIME. I felt bad about it, as this event is for the kids and I didn't want to steal their thunder. Heck, I was just doing it as a training run.
From start to finish, it was a well oiled machine. From the registration, to the water stations, to the finish chute and beyond, and it was all run by kids. They did an awesome job. When you finished, they literally went in front of you and guided you to where you needed to go next.
They also didn't cheap out on the post race food. I've never been to a race where you got so much food afterwards. So much for trying to lose weight. I can't say enough about this event. I found it to be an incredible experience on so many levels.
As I was driving back Nina and Dana's place, I noticed the neighbourhood where they held the race was all Hispanic. Other than "Auto Zone", all the business signs were in Spanish. I also took a picture of a van that has quite the bike rack. I've never seen one that can hold that many bikes before. I guess those Hispanic Catholic families can be pretty big.
When I returned to "Camp Transition Multisport", I showered and left to the Anaheim convention center for a client meeting. These clients are the type of people you love having as a client, it's true supplier / vendor partnership. The next two days of client meetings are the part of the trip where I do the things I need to do, in order to pay for the things I want to do.
On the way back, I stopped at McDonald's. I had an ice cream craving. Low and behold, as I pulled up to the drive through, there was a sign that said "Try our Shamrock Shakes". I can't remember the last time I had one and McDonald's only sells them for a 3 or 4 weeks a year in honour of St Patrick's Day. Of course I ordered it and it was as good as I remember it being. Even with the sweets I've been eating, I think I'm losing weight, at least looks that way in the mirror.
I can now officially say, I'm getting tired. These past two early mornings and long training sessions have worn me down to wanting a good nights sleep. By the way, I can't say enough about Nina and Dana, they are sure taking great care of me. I hope they come to Toronto one day and I can return the favour.
One last thing. John Barclay needs your help. He emailed me this question and if you have any suggestions for him, please post them on my comments page. John wrote the question so I can cut and paste it in, I kept it in it's original wrapping.
“My friend John who is doing IM China with me was wondering if anyone has advice, tips or tricks on how to stop his quads from cramping. On long distances on the bike his quads cramp quite severely and he doesn’t want a repeat in China”.
My advice to the question is the same advice I give my kids when they struggle with adversity....."SUCK IT UP!!! or S.I.U. baby!!! Oh, and drink more water.
Long Run - 2:27:14 / 29.60 km / 4:58 pace (run 10 min / walk 30 seconds)
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5 comments:
For John.
Stretch more. Drink electrolytes.
The Rectus Femoris is the only one of the four quadriceps (muscles in front of the thigh) that is a two-joint muscle. It crosses the knee joint, and like the other quads, straightens the knee. It also crosses the hip and flexes, or bends the hip. Here is how to cramp it: sit with your leg straight out in front, and try to lift your leg (this method may not work if you have tight hamstrings!).
Un-cramping can be tricky because the RF's stretch position is the hams' cramp position and if you've already cramped one muscle, others are ready to go. The key to keeping the hams happy and un-cramped is to let them go along for the ride; do not contract them as you try to break the RF cramp. Un-clip, reach down and grasp your ankle or the heel of your shoe. Keep straight at the hip and use your hand to pull your heel to your butt. If you sense a ham cramp coming, then you'd best get off the bike. Lie on your un-cramped side, reach with your hand for your ankle or shoe and proceed as above. Or lie on your stomach, and have your crew gently bend your knee, pushing your heel to your butt. Let your crew do it. Do not help to pull the heel to your butt with your hamstring, or you and your crew will wind up on the moon! When the cramp is broken, your crew can hold your leg in that position while you try to straighten the knee, and even allow you a small arc of motion to flush the cramp.
To flush the cramp while riding, sit up as straight as you can and make the cramping leg work the 12-1:30 o'clock arc. This is less effective than the off-the-bike method, but you may be able to get it to work.
The other three quads are one joint muscles; they straighten the knee. Since these muscles don't cross the hip, you can allow the hip to bend when you're trying to break their cramps, without the possibility of cramping the hams. Usually, the cramp will be near the knee on the inside of the thigh (Vastus Medialis muscle). To break a cramp at the inside of the thigh, un-clip and pull your ankle so that your heel touches your butt. You will be using your right hand for your right ankle, and it augments the stretch a little if you bring your heel up to a little outside of the thigh. If the cramp is on the outside of the thigh (Vastus Lateralis muscle), then stretch so that your heel comes up a little inside of the thigh.
To flush quad cramps, work with your knee bent at as acute an angle as you can. Make it work only at the top of the pedal stroke, say 12-1:30 o'clock, and let it go "along for the ride" through the rest of the pedal stroke until it flushes.
Bryan, love the photo of that van! Classic. :)
what a great end to a great training camp! Sounds like a good experience prior to China! side njote; careful on the 10 and 1's if you have not done them in practice, they can lead to cramping if your muscles are not 'trained' to the start/stop. I have done it ion the past and it almost had to stop my race because of it. Cheers and happy taper eve!
JM, great advice to John. Much better than mine. You know a lot about muscles. Glad you like the picture of the van. I couldn't have had taken a better shot if I staged it.
J, thanks for the info.
Hey B! Tell John to try salt tablets! It might be the best and easiest solution!
Cheers!
Carlos
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