The Green Beret Challenge

I am often asked about my 2009 race schedule, this week's letter is a detailed answer to that question as well as an insight into my definition of "fun".

For good measure, I will also share some ideas for heavy folks that think that learning to run will be a cure-all. Recently, I have been reminded of lessons that I lived in the mid-90s.

One quick announcement, if you are interested in Epic Camp France this summer then please drop me a line. We need to confirm the camp in the next 14-days so want to get a handle on numbers.

Triathlon is strange sport in that much of the market believes you need to be an excellent athlete to be an excellent coach.

I suppose there is some truth in that -- my top five list for coaches happens to include four excellent athletes. However, they were not excellent coaches while they were being excellent athletes.

That's worth remembering. If your coach's goal is athletic excellence then his ability/capacity for outstanding coaching could be diminished. This is a fact due to fatigue and time management -- it has nothing to do with their capacity for coaching excellence. The smarter coach athletes, know this and work with a small group of athletes. By limiting their clients, they maintain quality standards.

Of course the counter to this is the fact that the fastest way to learn excellence is to be excellence. Spending blocks of time seeking true excellence provides lessons, and insights, that are unavailable in any book or DVD.

In my own life, I have always enjoyed the challenge of achievement -- academics, business, athletics, coaching -- I get a kick out of setting challenging goals then working, working, working. My success at triathlon was a result of outworking my competition. At Ironman this is particularly true -- the folks that finished up the road from me always had more work done. So did a few behind me but, in ultra events, we often beat ourselves. I know that from painful experience!

I have been searching for an athletic outlet that is consistent with an outstanding marriage, fatherhood, strengthening our financial security and long term wellness. I have dabbled with snowshoeing, nordic skiing, backcountry ski touring and (a hint of) winter mountaineering. It's been fantastic. I'm able to combine long endurance sessions, beautiful Colorado weather and learning new skills. The one thing that may have been missing was any form of "goal".

I like having goals -- perhaps some day I'll transcend the need to achieve but, for now, it remains fun to work towards challenging objectives. If I am honest with myself my main enjoyment in life is performing work.

Last week, we had dinner with friends that live nearby in Boulder. The instant we sat down, Will gave me a print out of a Ranger training plan and let me know that he'd like to return to the Army. Will was a Ranger Captain in Desert Storm.

Having been to West Point, Wharton, Ranger School, Wall Street, Airborne School... Will's not one to take the easy way... I like that about him. He also has an urge to serve, which I respect. I see that with a lot of people my age (35-45) -- once we have achieved a level of external success; we turn to athletics; then we turn to service. Serving in a field where you have a passion, is extremely rewarding.

So the twist with Will's goal is that he wants to qualify for a Special Forces Guard Unit and this is where the Green Beret Challenge comes in.

Army Strong is TOTALLY different than race fit.

The closest thing in my world is Everest Fit. [Yes, Greg brought an Epic sign to the top of the world.]

In my 20s, when I was trying to get the weight off, I spent a few years: lifting weights, mountaineering, rock climbing, trekking, hiking and ultrarunning. I was never a fast runner but I could chug along at a reasonable pace for 2-5 hours.

So what's required physically? The basics seem to be:

• Max push ups in 2 mins
• Max sit ups in 2 mins
• Two mile run
• Lock out chin ups

You need to do the above in no longer than two hours and, I think, they prefer if you rock straight through. The Rangers also test your 5 mile run as well as long march capacity (with full gear).

I like to think that I am a pretty fit dude... however, as at today, I'd FAIL my Army Physical Fitness Test (APFT).

Now you can get into the Rangers and Green Berets with lower scores but you are less likely to finish if your scores are low.

By the way, I'm using the 17-21 age targets as my Ranger Buddy tells me that's where he gets evaluated regardless of age.

So the Green Beret Challenge is to see how long it takes me to get to the top, or I quit! I also need to get my forced march skills to the point where I can rock 18 miles with 50 pounds sub-four hours.

If you want to follow the training that I am doing then you can follow me at "endurancecorner" on Twitter. I have started tweeting my training.

Having spent a decade burning muscle off my body... I'm at a severe disadvantage with the push up test! It will be interesting to see how I score. I haven't done push-ups to failure yet. Will and I have the benchmark test scheduled for March 16th. I'll tweet how it goes.

While I am at a disadvantage for the push ups, I have a HUGE advantage for the chin ups and the runs/marches. Consider this -- our photo of the week shows Arnold at ~215 lbs. He's already "wearing" the 50 lbs rucksack I need to carry! This brings me to our next topic this week...

Weight and New Runners
If you clickthrough then you'll be able to see a lightbox of a BMI chart.

I am fit, strong and biomechincally sound. However, when my weight (with pack) is over 205 lbs, my heart rate SKY-ROCKETS when I try to run. It is an extremely inefficient way for me to move. I had totally forgotten this point and want to share with you.

Using the BMI chart, I can't run properly when my effective BMI is over 27. Walking and hiking is far better exercise for me.

Here's why:

• Even if you happen to be superman (or superwoman), your weight is going to greatly limit the speed that you can pickup with your running.
• Further, when you are spiking your heart rate from running, you are unlikely to be burning fat (a goal of every athlete I have ever advised).
• Finally, you are going to be much more likely to fry yourself or get injured. I did a 95 minute powerwalk (at 211 lbs, 28 BMI) and was WHIPPED last Sunday.

I was ~200 lbs when I started exercising in 1993 and had knocked ~25 lbs of that off before starting triathlon in 1999.

If you have the weight still on, then consider a program that is swim, bike, hike -- the running may work counter to your goals of fat burning and creating a habit of consistent exercise.

Back Next Week,
gordo