Monday, May 14, 2007

Originally the sound of a slam-dunk in basketball -- the "boom" being the dunk, and the "shakalaka" being the rattling of the backboard.

Pippen over to Grant ... he shakes and bakes ... to the basket ... BOOMSHAKALAKA! (NBA Jam announcer)

That's a phrase I repeated myself over the past few days...Why? *drum roll*..let's start off with some numbers please...

May 7 - 13

Mon (rest day) - stretch 30'
Tues - Bike 68', Swim 30' (Should be an hour)
Wed - Run 60'
Thurs - Bike 90' (easy instead of hill repeats)
Fri - Run 50', Swim 60'
Sat - Long Bike 330' (5 hr 30 min)
Sun - Long Run 137' (2 hr 17 min)

Total - 14 hr 15 min
Actual aerobic time - 13 hr 45 min

Swim volume - 2.85 km
Bike volume - 345 km
Run volume - 38 km

My first thought looking at the numbers is how low my volume was. I just laugh. Us triathletes, especially the ironmans, are a strange bunch. Two years ago, I would consider 10 hours a week a lot.

I was planning to go over 20 hrs. But after last weekends' 7.5 hr brick and two long runs back to back, my body needed a break. My knees were feeling it. Timed to drop the notch.

The swim volume was low. Tues' swim I was tired and lacked energy. I called it off. I figured I am not eating enough l since the last week I have been putting a huge volume.

What I am really excited was yesterday's long run. My running strategy for IM is as follows:

First half, I will run 10 min and walk for 1 min. Keep hydration and keep eating.
Last half, I will run non-stop till the end (I hope).

I practiced this scenario yesterday. I did 10:1 for the first hour and ran the rest. I was surprise at how strong I felt considering I only had 6 hr of sleep and had a long bike ride the day before.

So why am I excited?

i) Yesterday I ran the second half in 5:21 min/k. At the end of the run, I was just pushing it. Reaching Zone 3 and the Heart Rate Monitor was beeping. I didn't care. It felt good.

Plug 5:21 min/k into a calculator and I will be running a 3:45 marathon. If I push it, a 3:30? I have built up a big base for IMUSA. With that base, I am going to do a marathon in Oct.

ii) On Sat's long ride, I climbed the Hockley Hill.
I was in my third hour and my legs were complaining. As it turned out, it wasn't as bad as I thought. It wasn't steep, it was just long. Sweet...

iii) Today I had a second interview with WSI. The VP of Op and I chatted for an hour. I did a personality test and I was listed as a go-getter, good interpersonal skills, steady/stable and low in compliance.

Low in compliance means I make up my own rules... :) I just told her I am unconventional. For bonus, I fit their company culture.

iv) A number of people had been commenting that I lost weight. Last year I weighted 146-149 lbs. Right now I hovered around 143-145 lbs.

I am healthy as ever. As seen from Sun's run, I feel strong. My lifestyle is geared toward healthy living...all in all I can say I am good. There is also a number of people asking me how to lose weight....I will write a post about that as well.

I am restraining myself from having chocolate (other than training nutrition) and no alcohol until after Ironman. Keep that saturated fat down and junk calories out of my goal is to build the healthiest and fittest machine by July 22nd.

I am heading in the right direction. In faith, in life, in career, in training...

So what do I have to say?



qcmier said...

I've got lots of catching up to do here. Sounds like things are coming together nicely. Continued good luck with the job hunt and IM training.

jameson said...

man.. you are killing it. Keep it up.

Kewl Nitrox said...

Boom-Shakalaka indeed! Well Done!

Yes, you Ironmen/women are a funny lot. 14 plus hours a week and you are concerned about LOW volumes? 7.5 hr brick?!?!

Hope the position with WSI firms up nicely. From the interview process, it sounds like a good fit indeed. I always respect an interviewer / hiring manager that sees past "low compliance". Who needs a whole team of guys/gals that agree with everything the boss says? That is one sure fire way to go down TOGETHER in a blaze. :) It speaks of a the interviewer / hiring manager as someone who is confident about his/her abilities and the company mission. And that is always a good thing.

Spokane Al said...

No chocolate? That sounds a bit drastic to me.

Sounds like training is going well - congratulations.

And from the historical perspective - Boom-Shakalaka originates from the song I Want to Take You Higher by Sly and the Family Stone from their 1969 album, Stand.

TRI Vortex said...

So when I get up in the morning and walk over to my closet to get my clothes and I'm already in Zone that bad?

Sweet numbers. Oh, I'll charish the day when I can say 13 hours isn't a lot.

Brent Buckner said...

Good numbers... great to grow in a sport!

Thomas said...

Since you asked, Cliff, if I really manage to run 100 miles per week I guess it would take me about 13 hours, give or take a few.

And don't be too ambitious with the running. To drop from 3:45 to 3:30 in the marathon is quite a big step, and it requires more than "push it" to make up the difference.

Steven said...

Boom Shakalaka!

Very cool. That is actually the phrase coined by the announcer for my hometown (and favorite!) NBA team...the Portland Trail Blazers. Current team of the 2007 Rookie Of the Year - Brandon Roy!

Congrats on keeping it rolling, Cliff.

Trisaratops said...

Great NBA Jam reference! :)

Sounds like you've got your schtuff together. You're well on your way to IM! Very excited for you! Although you must be insane for no chocolate...ha ha!

Best of luck with the job!

Unknown said...

Nice training volume indeed. Keep it up!

Robin said...


Love the b-ball phrase (as a former player--yea!)!


Rae said...

No chocolate???? That's no way to live!! Just kidding, keep up the great attitude and training!