Category Archives: Training

So Much Change Around Here!

Wow, It’s been 2 years since I wrote anything on this blog, let’s bring it back from the dead.  Since Beach2Battleship in 2013, Alex and I have moved to Charlotte, North Carolina, gotten new and different jobs, bought a house, adopted two incredible dogs and have gone innumerable changes.  I’ve maintained a full race schedule through all of this and have begun working with an awesome coach in Meghan Fillnow.  I haven’t had great successes in racing, but I’ve continued to grow, learn and understand what it means to be healthy and active.  There have been a few questions bouncing around in my mind lately about this blog:

Why did I abandon the blog a couple years ago?  The concept of a blog that focused solely on my own racing and training seemed incredibly vain and shallow.  There are already so many “racing blogs”, why should I add to the noise?

Why restart the blog now?  I’ve recently gotten paired up with The Rescue Project  as a member of “The Pack” and I want to do everything that I can to help raise money for animal rescue organizations in need.  The Rescue Project works with great designers and clothiers to make beautiful cycling and lifestyle gear.  I strongly suggest you investigate their shop, it’s top quality product.  I also want to use this platform as a way to interact with other organizations that wish to create change through sport and fitness.  Of course, there will still be “race reports” and training check-ins, but this blog will hopefully serve as a way to help raise awareness of opportunities in our community to help those in need.

With all of the above being said, thanks for checking in with me and I’m very excited to see what lies ahead.  I think 2016 has the potential to be a really positive and exciting year for racing and connecting with the larger community.

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The Offseason Begins!

Training and Physiological Understanding

Ah yes, that magical time when training plans fall to the wayside, cookies become bountiful and visions of future podium finishes dance in my head.  After a pretty strenuous past few months of working towards my first Iron-Distance triathlon I’ve spent the past couple weeks tapering down my training and working out some plans for the next three months.  So, here’s the plan:  Unstructured swim/bike/run training of around 10hrs per week, a strengthening program that will help protect some current injuries and I’m going to monitor my nutrition to see if I can continue to clean things up (the past couple weeks have been, well, “plentiful”).  The week after Beach 2 Battleship I had a body composition test performed to set a baseline for the offseason.  The body composition test revealed that I have some room for growth and some imbalances in my body.  Of particular note, my body fat % was 12.9% (+/- 2%) and my left leg was .5lbs lighter in muscle mass than my right leg.  The leg imbalance is particularly curious because I’ve fought with left hip, IT band and knee problems since the beginning of my endurance “career”.  The body fat % was a little higher than where I thought I was, as well.  Both of these statistics point to areas where I can improve my physiology to become stronger and faster; this is where my three month program gets its name “Operation strongfast”.  

2014 Season Planning

2014 is going to be a transitional year for me.  As amped up as I am to race another iron-distance and get to my next goals, I have to exercise some patience and self control.  I know that I need to put some big miles into my bike legs as part of a two year plan and that I need to gain a lot of confidence on the run to put the good images in the front of my mind.  With all of these ideas in mind, I’m going to reduce my race volume from the past couple years and focus on racing with more quality.  Right now I’m looking to 3-4 Olympic Distance races (Buffalo, Trinona, Nationals and a maybe on Lifetime Minneapolis), 2-3 Half Irons (High Cliff, Racine 70.3 and a maybe on Square Lake) with a sprint sprinkled in here or there for funzies.  Sponsorship is pretty sordid right now as I’m not renewing with K-Swiss and have been trying out new shoes and altogether new products since Chisago Half.  I “ran” Beach 2 Battleship in Skora Phase running shoes and generally felt good in those.  Most of my run implosion came from missed nutrition.  I also raced in a lot of Castelli gear and really loved that, as well.  I’ll continue testing out some other shoes and gear this winter to find out what is most comfortable and best for me.  This is going to be a fun process.  Also, I’m going to hop back into the world of road racing this summer with the intentions of “Cat-ing up from Cat 5 to Cat 3” via: 1-day Stage Races, The State Fair Criterium Series, State Road Race, State Time Trial and the Nature Valley Amateur Crit Races.  I hear what you’re saying: “But Cody, you don’t have a road bike and you haven’t EVER raced in criteriums!” Little do you know, internet naysayer, that I am now the proud owner of a road bike that I’m in the process of building up (yeah, I’ve still never raced a criterium) and I’m a pretty confident bike handler (go ahead, ask around).

That’s the plan, for now and I’ll keep things up to date on here as they progress.  So far, I’m one week into “Operation strongfast” and it’s going pretty well.  It’s been six years since I’ve really done any weight training and it’s a good feeling to jump into a different mentality from this endurance jazz.  I can’t wait to see what the Winter brings!

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The Season Opener: Oshkosh Half Marathon

Sunday April 21 was the first race of the season for me and it was a good start to a long season of racing.  Alex and I both ran this race in my hometown of Oshkosh, WI.  With the lovely spring weather we’ve been having, it was a week of nervous weather-watching leading up to our trip and race in the homeland.  Luckily, we only had to deal with some cold temperatures and wind on race morning.  It was an emotional start to the season in wake of the events in Boston the previous Monday.  The emotions on the startline were both somber and optimistic.  The running community is truly the strongest that I know of and this was on full display Sunday.  The community came out and cheered in the cold for all of us fortunate runners.

The Race

In itself, the race was actually uneventful.  It was great getting a chance to run through my old neighborhood and the memories were ever-present during the run.  The Southern breeze was just stiff enough to be a nuisance for the middle third of the run and (probably) cost me a couple minutes off my finish time (though it did for everyone).  Some of the data is below for your enjoyment; you’ll see a very even-tempo for the whole race (which is a very positive takeaway).  In all, I finished 5/50 in my age group and was 29th male in the race with a finishing time of: 1:30:29.  1:14:42 won the race, which is about 5 minutes slower than typical, to give you an idea of the conditions for the day.  I’m back into getting prepped for the triathlon season and have a few duathlons upcoming.  I’m looking forward to (hopefully) riding and running outside without heavy clothes!

The route of the race, through the homeland and a very even-keeled effort:











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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach