Volunteering = 2015 IRONMAN

Are you one of the many who didn't register in time for the 2014 IRONMAN Chattanooga? Welcome to most of us. In the mean time, why not volunteer at this year's race. It will be a great opportunity to see the course and hopefully increase your chances for getting in next year. All volunteers who complete their shifts will be eligible to stand in a priority registration line on September 29th, 2014 to sign up for the 2015 IRONMAN. 

              Click the logo for more info on volunteering!

             Click the logo for more info on volunteering!

Dealing w/ IT Band Injuries

I know I'm not alone in recovering from a racing injury. It can happen to first timers as well as seasoned veterans. The following is a brief commentary on my experience with "IT Band Syndrome" and my quest to get back to racing.


I first started feeling pain on the outside of my right knee after I completed the St. Jude Country Music Marathon on April 27, 2013. I took it easy for about a month only running 2-3 miles a few times a week and stretching. I would notice that after my runs it would be very painful to go down steps. Eventually I stopped running altogether for the next few months.

In August 2013 I began trying to get back into it. I started by running a half-mile and walking a half-mile followed by about 20 minutes of stretching. I did this pretty successfully for a while and ran the 2-Bridges 5K with some discomfort but nothing too bad. A few hours after the 5K I could literally barely walk. The pain on the outside of my knee was about a 7 of 10. I decided after this race that I would take some time off for a while.

After stretching and resting for the remainder of 2013 I decided to test out the knee on Jan 2, 2014. I went for an easy one mile run with basically no pain. I was incredibly excited that I was able to run pain free especially since I was border-line depressed after not running for the past 2 months.  I was able to do the one milers for about 2 more weeks (2-3 times a week) and then decided to go for 2. When I got to about the 1.6 mile point the pain started to come back in the side of my knee. I was so pissed! My thoughts, "I just did a marathon...I was averaging 100 miles a month for about a year...now I can't run 2 miles without getting hurt!" I knew I was not going to be able to heal on my own so I began researching the internet for every article/blog I could find on ITBS.  At this point I had convinced myself that I had to have surgery.

I began to start stretching with some of the stretches I found online and acquired a foam roller. I love the foam roller and have rolled my right IT band so much that I can no longer feel any pain when I roll it. The stretches and foam roller definitely helped but when I tried to test out running again my results were the same. (felt good on one mile runs but felt the pain around 2.4 miles) I decided to go to Fast Break on a Thrusday when they have PTs come in and assess injuries. The PT told me that I have some of the tightest IT bands he has ever felt. He gave me some great stretches to do but he also gave me some strengthening exercises to try. He said that he thought the issues with my IT band were more about having weaker areas around the IT band. I honestly had not thought about this at any point during the past almost year of IT struggles but it makes sense.

One of my biggest problems as an avid runner is that all I do is run. I hardly ever mix in cross training, swimming or biking which I know is a no no. I believe that my one dimensional training plan for the marathon is what led to my injury and could/should have been avoided had I mixed it up better.

Today is about 2-1/2 weeks from being a year since I ran the Country Music Marathon. I wish I was already back at it running and racing but I am not even close. I do however feel that I am closer to resolving the issue. With the help of the PT I met with and some online resources I believe I can stretch and strengthen my lower body and get back to training. Below is my current training program that I've been doing for about a month. I try and work in 15-20 minutes of stretching after any activity that involves my legs:

  • Foam roller every morning/evening
  • P90x 3-4 times a week
  • The ITB Rehab Routine every other day
  • Hill Sprints twice a week (8-10 reps)

I have not had any issues with the hill sprints so far which is encouraging. I'm going to stick with this plan for the next 2 weeks and then test out a short run. I will give an update on how the progress is going.

I've posted some of the links that have been helpful below. Please comment if you've had any experiences dealing with IT band injuries or if you know of any great resources. Happy racing!


I Am Racing Team Camp

Come spend 4 or 2 days with your teammates in beautiful Chattanooga, TN!

With over 26 years of cycling coaching experience, Coach Randy structures your camp experience to improve your riding and racing:
• Get to know your teammates better both on and off the bike
• Only worry about riding, eating and sleeping
• 4 Fantastic riding routes, 2 with nearly 7,000 feet of climbing
• Build skills in
• Climbing
• Descending
• Pace lines
• Pack Riding
• Τactics
• Nutrition and Recovery
• On and off bike instruction

- 4-Day Single Payment $599 due by 1/24
or $300 due by 1/24 and $310 due by 3/12
- 2-Day Single Payment $375 due by 1/24
or $200 due by 1/24 and $180 due by 3/12
The costs for this camp include:
• Either 4 or 2 days of great riding around
Chattanooga, Tennessee
• Coaching from USAC Level 1 coach, Randy
• Housing
• Support Van
• All breakfasts
• Post-ride recovery sandwiches
• Snacks
• Dinners for Thurs, Sat & Sunday
• Camp T-shirt

Diet + Running

One advantage to the warmer weather is being able to get outside. Spring time provides a great opportunity to start running and training again. Most people will be starting their training over after taking the winter months off. 

Often lost in the shuffle of trying to loose weight running is your diet. Diet is one of the most important factors that is usually lost when we start our running programs again. However, there isn't one specific diet that should be followed. Each runner is different, but a good diet will go a long way in seeing results. 

(post from www.active.com)

"If you want to get fit and lose weight, it's important to make some changes to your diet. And while deep down you may know that to lose weight you must eat less and move more, it's hard to resist the lure of diets that promise instant, permanent results with little work or restraint.

The truth is that diets are a lot like training plans. There's no one diet that's best for everyone. Only one healthy eating strategy is best for a particular person at a particular time. Each diet has its benefits and drawbacks for new runners.

The most important factor in any diet is how well it helps you meet your goals and fits your needs, and helps you maintain the healthy eating habits for life."

(continue reading)

Ironman Chattanooga Training Program

The Chattanooga Tri Club is offering a 38-week Ironman Training Program. The program began on January 5th but the main part of the training will begin March 9th. The program offers the following:

  • The Program begins with a 9 week preparation phase. During this time, 4 - 6 workouts are given per week with commitments of 6 - 9 hours.
  • The Main Program begins March 9, 2014. During this time, 6 - 12 workouts will be issued per week with time commitments between 8 - 18 hours.
  • Each participant will have the opportunity to meet with the program coordinator, Robyn Wilham, for two one-on-one 60-minute sessions, either via phone or in person. Robyn will offer guidance on how to monitor and change the schedule as well as answer specific questions. Robyn will periodically modify the group plan, particularly if you have a key race such as a Marathon, 70.3, or other key milestone somewhere between the preparation phase and the first base phase.
  • Plans are issued every month and there is a Private FB Group/Forum for all Participants
  • Each week’s plan incorporates specific swimming, cycling, and running workouts appropriate for that phase of the overall training plan. The program relies heavily on heart rate zone-based training.
  • Special Chattanooga Triathlon Club Clinics will be offered Free of Charge to all program participants.

Find out more details at www.chatttri.com.

Cleveland's Run Now Relay Runs 1,000 Miles

(post from www.timesfreepress.com)

Forrest Gump spent three years, two months, 14 days and 16 hours running back and forth across the United States "for no particular reason."

A group of about 30 runners from Cleveland, Tenn., plans to spend eight days in April running for roughly 1,000 miles to reach the Boston Marathon. They'll take turns pounding the pavement in an around-the-clock slog through seven states while passenger vans haul resting teammates.

They've got a reason: To raise at least $50,000 for two nonprofit groups, Boston-based Dream Big, which buys sports equipment for inner-city girls, and the One Step Ahead Foundation, a New York State-based group that provides prosthetic limbs to children.

The Cleveland group expects other runners along the way to join in, including elected officials who'll take a lap around the National Mall -- just as Gump, the fictional gardener from Greenbow, Ala., had runners tag along on his epic run.

"We want to get the Forrest Gump effect going for us," said Fred Garmon, one of the organizers of Cleveland's Run Now Relay.

...continue reading


Learn more about Run Now Relay @ www.runnowrelay.org

Couch to 5K Rump Run Weekly Training

There's a training group that meets in front of Outdoor Chattanooga in Coolidge Park on Mondays, Wednesdays and Fridays at 5:30 p.m.  The training plan is best suited for someone who hasn't been running that long or someone who wants to complete their first 5K.



Run 4 Good

I'm not typically a big fan of mobile fitness apps but this one is pretty sweet. The RUN4GOOD app by Saucony lets you set monthly mileage goals collectively with other users. If a group of users reach or exceed the goal Saucony will double it's standard donation to youth fitness programs that help prevent childhood obesity.

Any type of motivation helps when you're out there running everyday, but charitable motivation might be the best.  Check it out...

IRONMAN Chattanooga

If Chattanooga wasn't already legit enough for you...

Dubbed the Scenic City, outdoorsy Chattanooga offers a course nestled against the towering Cumberland Plateau and the Tennessee River.

The site of the eleventh race in the IRONMAN U.S. Series, Chattanooga, Tennessee will lure athletes with its dramatic scenery, idyllic weather and low-key southern charm.


IRONMAN Chattanooga will begin with a point to point, 2.4-mile swim in the Tennessee River with ample spectator vantage points alongside the city's famous Riverwalk. Athletes can look forward to a fast, down-current swim. The bike will be two-loops of a 56-mile course (112 miles) with scenic farmland and mountain views. The two-and-a-half loop, 26.2-mile run course will showcase beautiful downtown Chattanooga, the South Side, Riverview and the North Shore. Overall, expect a fast, rolling course.

continue reading...

Originally from: http://www.ironman.com/triathlon/events/americas/ironman/chattanooga.aspx#ixzz2r8gmrAVy