Into 3rd Training Day of the "Hundred Pushups" Routine

U.S. Marines count out push-ups.

Image via Wikipedia

I've decided that in my "post triathlon figure out what the next challenge will be" mode...it's best to not think too deeply and just act.  So I'm going to spend the rest of the busy summer doing isometric, plyometric, core, and other alternative fun stuff to build a strength base while cutting fat through the end of August.

Part of that plan is the quest to do 100 consecutive push ups by leveraging the plan over at Hundred Pushups.

I'm doing well and the rest day into between training days seems to be just enough time to recover.  You don't realize how great push ups are in a workout routine until you're doing 65+ in a session. 

Remember, it's probably better to be able to lift your own body weight to get out of a tough physical situation than proclaim, "But in the gym I can lift 75lb dumbellssssssssssss" as you fall. 

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Can You Do 100 Pushups?

I can't do 100 push ups either.  However, a little strength building program out there at Hundred Pushups says they can get me there in 6 weeks.  I'm starting today. 

My next committment to physical fitness is going to involve more strength training, mass gaining, fat cutting...and we'll see where that takes me for a while.  This seems like a great start.

If you decide to do this, let me know how you do. 

Hy-Vee Triathlon Also Site of Tragic Loss for Iowa

I received an email on my Blackberry on the way home from the Iowa Corn 250 Indy Car race that Jim Goodman had died after experiencing problems during the first leg of the Hy-Vee Triathlon.  I am deeply saddened about this and feel for his family. 

I knew Jim, had met with him recently, and listened to his Iowa Business Hour radio show frequently.  This is a huge loss to the Iowa business community and obviously for his family and vast network of friends and colleagues.

My condolences go out to his family. 


First Olympic Distance Tri in the books: The HyVee Triathlon

007

The Hy-Vee Triathlon is in the books folks.  The race went as planned.  I think the most satisfying part of the deal is that it was "boring" with nothing in particular to overcome.  It felt like I was training and while executing each piece, simply zoned into training mode.  I knew that my quads would be a bit crampy after a couple miles on the run...so I knew the feeling, sucked down some gator aide and it subsided...just like training. 

My only goal starting out was to FINISH and NOT be last in my age group.  I can say proudly that I was 150th out of 168...36-40 year old men.   I was 707th of 857 male finishers.  These numbers make me very happy. 

After the race we quickly made our way home, got ready and drove out to watch the the Iowa Corn 250 Indy race at Iowa Speedway.  What a day!

I'm really not certain if I'll do anymore triathlons.  When I began this quest last October, I had no idea that triathlon is almost a "lifestyle" and that there are probably 30 more triathlons around Iowa alone of various distances.  The training demands of 3 distinct sports are pretty stressful on schedules and family.  Not to mention the body.  There are really no excuses though since I spent most of my day getting passed by people much older and in better shape than I.  The organizers write your age on the back of your left calf.  Nothing is more (motivating?) humbling than watching 52, 61, 48, and 59 cruise by you while you're lumbering up a hill.

I've been tossing around the idea of switching into weight lifting and martial arts mode as the next longer term challenge/goal.  I've had great luck setting a new "off in the distance" physical goal and executing a plan to reach it.  That mode has given me the mojo to stick with a healthy and active lifestyle.  I hope I'm setting an example that our kids will latch onto.

Thank you
As always a special thanks goes out to my lovely wife for encouraging me and putting up with my training schedule/demands.  She has found her way into a women's cycling club and is pursuing her own healthy goals as well.  Thanks to my little munchkins for always being interested in what I'm doing and for coming along to "Their Gym" (ie the play area at Aspen).

Thanks to Steve Reese and all of the team at Fitness Together in Clive for training me from day 1 when my goal was simply to get in shape for RAGBRAI of 2007 and for the magical stretching/sports therapy that gave me "Happy Legs" that were eager to swim/bike/run!  Thanks also to Ryan and Bill from Nutri-Sport/Full Potential Training who helped me with my nutritional needs and my last burst of weight lifting circuit training to cut fat and gain endurance. 

Times

Swim:  1.5km = 33.20
Bike:     40km = 1:23:40
Run:    10km =  1:04:17

balance of time was transitions.

Update:  Official Time 3:10:30

 

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48 hours til the Hy-Vee Triathlon

WHM_7658

Image by mcbill via Flickr

I attended the pre-race briefing and expo this morning...all leading up to the Hy-Vee Triathlon on Sunday.  I'll be getting into the water at 6:07AM and making my way out into the middle of a very nice lake while most of the world still sleeps.  (7/8ths of a mile or 1.5km)

At about 6:40AM, I'll emerge from that water, ditch my trusty Quintana Roo wet suit, and hop on my Trek Madone 5.2SL for a stroll through West Des Moines.(24 miles or 40k)

At about 8:00AM, I'll park my bike and dawn running shoes and a visor and begin running up and down hills.

At about 9:07 I'll cross the finish line and raise my hands having completed an Olympic Distance Triathlon for the first (and probably the last) time.

I'm already getting nervous with all of the details, prep, logistics.
What will it be like tomorrow night as I try to sleep knowing that the alarm is going off at 245AM or so.  Yes, we need to be down there early.

Here we go!

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HyVee Triathlon Status Roller Coaster - As of June 18, the SWIM is BACK ON!

Wow.  I didn't think it was possible.  Scouts are about town and reporting that Raccoon River Park now has a transition area set up.  Most of the bike/run route remains the same.  Wow.  My mental state is worked now!

Apparently an announcement is coming soon today.  I can't believe they made this happen.

What a back and forth. 

Good luck everyone.  I guess I'll have to get some swim practice in tomorrow.

Hy-Vee Triathlon New Route

A bunch of us did the new route this morning at 7am.  In fact, about 100 people seemed to have the same idea.  There are a few gradual climb hills...but all in the route is such that one can really make time.  Much of it is flat or very mild grade.

If we don't get too much rain between now and race day, there won't be any issues w/that either.  Currently the route has zero water impediments anywhere. 

You can find the new route maps for the age group (ie non elite athlete) bike and the run here.

HyVee Triathlon Status: It's Officially moved to West Des Moines

036 It's official.  The Hy-Vee Triathlon is moving to West Des Moines with a new format of 10k run / 40k bike / 5k run.  Or a "Dry - Tri".  I know some people probably had a sigh of relief considering the serious mental trauma that a long open water swim can put on the athlete.  I must admit there's a part of me that didn't want to confront the demon but I'm not a fast runner and I have a bum knee...so 15k doesn't sound appealing (repulsive?).

The official statement is below. 

The flooding around town is VERY bad and getting worse.  Creeks along the Clive Greenbelt trail are nearing the bridge tops.  The aquatic center parking lot is 1/2 flooded and obviously the trails are closed.  I know in downtown and other places across the state it's MUCH worse.  May God bless the families of those boy scouts killed in Northwest Iowa last night as a tornado ripped through their leadership camp.  Four were killed, 48 injured, etc. This all made national news.  What tragedy.

From www.hy-veetriathlon.com

HyVee Triathlon Moves to West Des Moines

With flood waters rising and predictions of more rain on the way, the June 21-22 Hy-Vee Triathlon will be moved to the campus of Valley Southwoods Freshmen High School in West Des Moines.

"Once again we realize how fortunate we are to live in a city with multiple sites capable of hosting an event of this magnitude," said Randy Edeker, Hy-Vee senior vice president of retail operations and co-chair of the event. "We are grateful to everyone who has stepped forward to ensure the success of our triathlon, from the elite races down to the kids events. It's going to be a great weekend for the thousands of people who have spent months training for the triathlon as well as spectators who come out to cheer them on."

The age-group race will be a dry tri--a 10k run, a 40k bike and a 5k run. Race officials have not yet eliminated the swim for the elite athletes.

"We know the athletes are looking forward to the Des Moines race," said Bill Burke, the race director. "The well-being of all competitors is paramount, but this is an important race for American elites. If we can find a safe and available body of water, we'd like to use it."

The six members of Team USA headed to the Summer Olympic Games in Beijing will be introduced to the world at the conclusion of the Hy-Vee World Cup Triathlon.

All activities will take place as scheduled; only the race location will change to the WDM city-school campus area. Course maps are expected to be approved and released by Friday.

The event was moved out of Des Moines so that city officials could devote their full attention and resources to flood-related issues. "We appreciate Des Moines' commitment to our event and all the support they have given us in regard to the triathlon," said Edeker. "We needed to get out of the way so they could address more critical issues."

Hy-Vee and race officials began looking for an alternate swim venue as soon as it looked like Gray's Lake might flood. But when unrelenting rains increased the bacteria levels of even those bodies of water not prone to flooding, discussions turned to a dry-tri event.

Set-up for the triathlon will begin next Monday. Information about parking and other details will be released as soon as it is finalized and will be communicated through a variety of media outlets and at www.hy-veetriathlon.com.

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Hy-Vee Triathlon is about 2 weeks away now

Collage of several of w:Gray's muscle pictures, by Mikael Häggström (User:Mikael Häggström)

Image via Wikipedia

About 6 weeks ago, I embarked on a 4 week workout plan, MWF at noon, over at Nutri-Sport / Full Potential Training with Ryan and Bill. My goal was to cut body fat in preparation for the HyVee Triathlon.   The workout plan was a cardio centric lifting circuit.  Week one consisted of various exercises that employ numerous muscle groups simultaneously and the plan was to do 12 reps at your max weight for each exercise.  Then, simply repeat the circuit for at least 30 minutes.  Results were high heart rate and about 5-6 times through. The following weeks dropped the reps down to 10, 8, then 6 in the final week. I'm proud to say that two things happened during this workout plan:

  1. I dropped from 16% to 14% body fat in 30 days and dropped about 3lbs.  That translates into keeping all muscle mass and dropping fat only.  This also translated into having to drop another pant size and poke new holes in my belts (forgot to buy one with the new shorts/pants). 
  2. What seems to happen with this kind of program is quick strength gains.  I was amazed to find that I was pushing around far more weight than I ever had before.  Moving back into a more traditional pyramid lifting program with rest between sets made my previous "max weight" on dumbbells seem like warm up weight.  Unreal.  I'm excited to get into a "single body part per day" scenario when I'm back from my post Triathlon vacation.

I'm not sure what will happen to the HyVee Tri if Gray's lake continues to be a flooded out mess.  My fear is that the entire race would be called off.  I'd find it difficult to be disappointed since I've been on a life changing quest for physical fitness vs. just training for one thing. 

When I moved to Iowa:

  • Weight 250 lbs
  • Waist 44
  • Body fat 32%

Now after 14 months of lifestyle realignment

  • Weight 223 lbs
  • Waist 36
  • Body fat 14%

Net results are a GAIN of 20lbs of muscle and a loss of 49lbs of fat.  I really hadn't done that math before today.  In my own world, I'm the biggest loser.  Anyone that knows me understands that this has not been through strict "dieting" or "will power".  This has been about making the right choices...most of the time while not forgetting why we do this in the first place.  It's also been about exercising hard in the winter when everyone else is eating Sees Candies and Rum Cake. 

My family is to be commended for sticking by me as I try to find the balance of exercise/family time/etc. The pendulum has swung wildly in both directions over the last year or so and my beautiful wife has accommodated me.  Thank you and I love you.

So what's the next challenge :)


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Now the Hy Vee Triathlon is about 6 weeks away

Wow.  The journey that began in October is almost upon us.  Today marks the beginning of my "final push" to be ready for the Olympic Distance "race".  This more a test of survival and proving to myself that I can do it. vs. trying to place.  Yeah...um...not happening. 

I've started a 4 week intensive 3x per week weight training regimen over at Nutri-Sport to really lean out the ol' bod before I have to wear the tightest clothes known to man.  (Variants of these clothes do make other appearances at the Iowa State Fair later this summer...some call them tube tops or "stretch pants that have no choice")

I'm currently sitting at 15.9% body fat and about 222lbs. Yes there's NO rounding up in the body fat game...and I'm shooting for 12% by June 22.  A tall order perhaps but I've shown good response when I match diet up while confusing my metabolism with varying workout styles/intensity.

The HyVee Tri's 1.5k swim will probably take me somewhere in the neighborhood of 30 minutes.  The 40k bike ride will probably be executed in about 1.5 hours.  The 10k run will take me at least 60 minutes but I'm hoping I'll have a little adrenaline left for a push to the finish. (I'm a pretty slow runner typically doing 10 minute miles).

I think what I've enjoyed most about this journey is coming up as the 4th entry on the Google Results when searching for "HyVee Triathlon" just under their own site (I have to have goals right?).  Wait a minute...

No no.  What I've enjoyed most is setting a long term physical goal and taking the necessary steps to achieve it.  There have been bumps here and there but I should probably take a week or two to eat a lot of cheese and think about how far I've come when this is over.  My family can probably rest easy that I'll not be choosing a sport that requires this much mojo again.

I'm starting to think that Kick-boxing might be the ticket.  I've probably been watching too much Mixed Martial Arts (MMA) on HDNET.  Watch out Brett...I'm comin' for ya.  Only question now is what weight class to fit into and how to explain these strange injuries to my insurance company.

Iowa Speedway Newton Club Seats Available for Saturday Night, May 17

Fellow Iowans:
Want to go racing Saturday night?  We can't make it to the races Saturday night for the ASA Late Model Challenge (NASCAR'esque) and the Super Truck challenge and my seats are available if someone wants to take the family or have a dudes night out.

I've listed them for sale on the ticket exchange for their face value of $32.50 each (I have FOUR) but the first blogger connection to claim them gets them all for $100 even and I'll pull them off the website.   

The seats are Newton Club seats so you'll have access to the clubhouse and be right on the start-finish line 7 rows up. 

See this post to get an idea of where you'll be sitting.

If you've not been out to the speedway, you'll be very impressed.  Of course these tickets include the Fan Walk / Cold-Pit passes, etc. so you'll be able to do most everything except drive the cars and change the oil. 

Shoot me an email doug (AT) mitchgroup.com, grab your ear plugs, and get ready to be thrilled.

First 10k run under my belt

OK...so training since October for an Olympic distance triathlon has showed me that I can do way more than I ever thought.  Yesterday, I ran my first 10k (6.2 miles) and did it in 01:04:17.  (The Friendly Sons of St. Patrick run)That's a 10:21/mile pace.  Very slow but steady.  I kept my heart rate at about 152 most the race and the steeper uphills raised my HR into the low 160's.

I'm certain I could have pushed harder especially the last couple of miles but I wanted to ensure that I felt pretty good at the finish and I did.  Legs were sort of like numb logs...but I could have continued.

My lower body certainly feels the abuse today since I'm REALLY not used to anything but about 4 miles indoors.

Now...I can only imagine how a 10k will feel after a 1.5k swim and a 40k bike ride :)

Triathlon Training

A few more training discoveries, lessons, etc.

  1. Adaption truly caused my body to stall out.  I wasn't making any advances in a meaningful way in stamina, strength, or body composition.  It's hard to believe that with 6-8 hours of intense cardio per week and eating pretty darn good, things wouldn't be a bit more dramatic.
  2. Adding some weight training back into the mix...AND being more disciplined about eating 5-6 meals per day with heavy emphasis on quality protein EVERY meal...and still eating 99% good carbs (beans, whole grain pasta, etc.) has re-fired the metabolic inferno. In 30 days...let's just say I stayed at exactly the same weight...and dropped approximately 2% body fat.  I'm certain my next 30 days won't be so dramatic...but this lesson has served me well.
  3. I have began more supplementation.  I'm still using XTEND (BCA), multi-vitamin, extra C, omega 3, glucosamine...and have now adding L-Carnitine before workout and Alpha Lipoic acid (anti ox) immediately post. 
  4. I'm trying to recover more quickly so each workout is maximum intensity.  It's less than 3 months until the Hy-Vee Triathlon.  There was a time when my 3 day a week tri workouts were wasting me beyond recognition.  I'm trying to get in more weight training to lean out and that was impossible with no fuel in the tank.  As the weather gets nicer and we all start sweating outside and dealing with the heat...it will be that much more important to put back what's been sapped out of the old bod.

If any of you are doing the Friendly Sons of St. Patrick run this Sunday...I'll see you there!  My first 10k in prep for June.  Running is my weakest area for sure but I'm going to set my baseline this time and go from there.

I just finished my first triathlon

Granted...it was an indoor "mini" triathlon...but the Ice Breaker Triathlon at the Walnut Creek YMCA was an eye opening experience! 

The triathlon consisted of the following (my times in [  ]  )

  1. 300 yard swim [5:29]
  2. 7 mile bike  [18:13]
  3. 3 mile run   [28:36]

Swim:  Man it was hard to control the heart rate after about a lap.  I found myself gasping for a breath each stroke.  Adrenaline I guess.  I tried to relax but really just couldn't.  I knocked it out but was unusually winded for the short length of the swim.  I MUST work on swimming.

Bike:  My legs are still recovering from a lower body workout that I should not have done.  The swim didn't deplete them so much as they were sore to begin with.  I kept my RPM's at about 90 or slightly above and for the last 1/2 mile I pushed to over 100.

Run:  Typically my weakest area (so I thought) I started at 6.5 MPH and began the run.  Shortly into it, I got tired of the miles clicking by slowly but was starting to feel the cumulative effects of my activity.  I had to back down for a while to 5.5MPH.  At the two mile mark, I began to enter "the zone" and pushed up to 6.5 again...then 7.5...then 8.0...and the last half mile I was at full stride doing 8.5MPH.  I was approaching that point where you start talking to yourself, heart rate is near 100% of max, etc.

The net result is that I wasn't last in my age group (I was next to last).  Apparently 36-40 has some amazing athletes.  My teammate, who I beat was first in his age group 31-35.

All in all, I'm proud to have a competitive triathlon under my belt.  Now the serious work begins toward June 22.  Yikes.

HyVee Triathlon is less than 4 months away

It seems like yesterday that I found the flier that said, "Triathlon Training Class" and joined up.   That was 4 months ago.  There were people in my class that could barely swim that can now bang out 3k meters in an evening.  I was pretty tired after 100meters when I started.  Of course I had a serious deficiency of technique and my nice baggy swim trunks didn't help either.

For what it's worth here are some lessons I've learned:

  1. While triathlon training is very cardio intensive...most of us haven't really lost "weight".  We've probably all lost some amount of body fat...but no "Biggest Loser" here.  Funny, you'd think that 6 hours of pretty intense cardio activity per week would do more.  This factoid sparked my deeper exploration of nutrition timing/ratios to support intense activity and fat loss.  I'm dialing in nutrition now.  Weight training seems to have a far greater effect on losing fat than does cardio for me.  Consistent weight training made consistent losses.  When I began triathlon and reduced weights to once per week...fat % stayed consistent.
  2. Triathlon training (or substitute any other intensive activity) certainly allows one more flexibility in diet.  When you've just completed a 2600 meter swim, you are looking to eat anything not tied down.  Swimming seems to spark that response more than anything else.  I've added up my post swim meals recently and they've been clocking in at between 900-1200 calories. 
  3. I'm now eating 6 times per day.  I'm hungry just about every 2 hours with each meal clocking in between 300-400 calories.  Dinner time seems to be the largest meal of the day every single day.  I've tried to adjust that but even with healthy foods I seem to be ready to ingest at least 800 cals at that point.
  4. Now that I'm up to running 4 miles on the treadmill, my hips/quads and generally everything from the waist to the knee has tightened up and is sore.  I visited my personal trainer Steve, owner of Fitness Together, and he spent about 20 minutes performing his athletic performance/rehab on my legs and I must tell you....I went from feeling very bad to being more flexible and loose than I have in 15 years with his techniques. 
  5. I've ratcheted up my training to 5-6 days per week now doing at least an hour of activity on the days when we're not having class.  My wife is starting to believe I'm crazy and I'm certain that after June 22, she'll ask me to stop creating so much laundry and dirtying so many dishes.  She's very supportive but this training pace is a bit too much to handle when you have a family and are launching a business.  Training daily from 5-7AM might work but 2 nights and 1 weekend morning per week does add up to a family time deficit.  This is something I just have to do...at least once and I'm doing the best I can to balance things.

If you're considering triathlons as a way to stay fit or get fit...please join us.  The next 12 week session is beginning sometime in March.  Questions? Please ask.

Daytona Thoughts: A Tame but Emotional 500

NASCAR time.  Click here for my Des Moines Register Juice Blog commentary if you're into racing.  If not, please disavow any knowledge of this post.

NASCAR - Sprint Cup 2008

I'm a blogger for the Des Moines register's JUICE BLOGS. Here are some thoughts I posted over there on the beginning of the 2008 racing season.

Triathlon Training Update and another "Mystery Shop"

With about 6 months left until the HyVee Triathlon, training has kicked into high gear.  We're up to 3000 meters per workout, 3x per week (that's about 1.5 hours and nearly 2 miles in the pool each time).  Additionally, each time we do that, we're doing 4 miles on treadmill and/or elliptical. 

I've trying to get down to my "fighting weight" but have been struggling.  I'm down to 222 but really need to be at 200 to make life easier on my knees.  When I restrict carbs a bit to encourage weight loss...by day 3 I'm cold all day and have no energy.  Essentially I feel like I have the flu.  Bad move.  I spend the next 2 days eating everything I can find in the house and ultimately, I feel better. 

Obviously I'm depleting my energy stores and not supporting my fuel needs on the carb end of things.  So you ask...how can you loose weight, build or maintain muscle mass, stay energized, and be at peak performance?

Well...the answer is well beyond me other the normal research I've done through the years (don't eat bad carbs...eat lean protein...no refined sugars, etc).  So, like I do with many things these days where I lack, I've "insourced" my nutritional guidance to Ryan at Nutri-Sport.  The store is located just off Swanson and 100th just south of Hickman.  Ryan was recommended by triathlon trainer Chad Marchant.

Ryan welcomed me into the store...spent 30 minutes with me running through my situation and guiding my optimum nutrition for my workout days.  We're not talking meal plan stuff although I'm pretty certain he can do that for you.   Ryan is a competitive body builder so he lives and breaths his business.  Nutri-Sport offers personal training also.

Ryan didn't try to load me up with the junk that the kids at GNC typically try to pimp and I really appreciate that.  I spent about $30 on stuff today so at 30 minutes...Ryan hasn't made a dime off me yet.  But what he did today was inspire me to write this post and recommend that you use him for any nutritional needs you may have.  He had no idea (like most people :) that I write this blog or connect with quite a few people in the Iowa metro.

So without hesitation, I'd recommend Ryan at Nutri-Sport for your sports (or couch potato) needs.   Tell him "Doug Mitchell" sent you.  Only 158 days remaining until I test my metal.  See you at Gray's Lake.

The Wii has landed...don't follow the crowd

My wife scored the Wii today!  She got it at Walmart of all places.  She asked when they receive shipments and she simply showed up during that time, asked, and behold.....they had ONE LEFT.  Earlier today she was number 6 in a line at GameStop, and yes, they had 5. 

Getting in the line at stores that aren't open yet is a recipe for disaster that I lived this weekend.  Hang out at your local Walmart, make nice with the electronics clerk...and just hover.  There are no lines there...only stealthy wives that GET WII's WHEN EVERYONE ELSE CAN'T!!!!

Yes!

Jimmie Johnson Wins His Second Championship In A Row

I posted on this over at my JUICE blog for the Des Moines Register.    I just can't wait for February 2008 and Daytona!

I know an Iron Man (and it isn't Ozzy)

My good friend, German 101 classmate, and CA golfing buddy Derek sent me a link today.  It appears that his son Trevor has just completed an Iron Man Triathlon event.  First congratulations to Trevor...this is at the top of the list in physical accomplishments that I can think of.  I appreciate it even more now that I'm into my 6th week of triathlon training.  Now make no mistake, an Iron Man is ridiculously long and it makes my little Hy-Vee Triathlon seem easy.  Everything is relative I guess. 

Trevor's step by step tale of how he felt seems to follow the typical pattern of feeling great, going into a zone, questioning everything and wanting to die...followed by euphoria. 

For those that don't know, an Iron Man consists of the following...and yes they're all one right after the other:

  1. 3.8k swim (2.4 miles)
  2. 180k bike (112 miles)
  3. 42.195km run (26.2 miles, i.e. a marathon)

Good work Trevor.

Embarking on a New Physical Quest Today: The Hy-Vee Triathlon

I'm not sure what the driving force is behind my quest to be challenged physically over the last couple years.  I've never been ultra competitive in sports...and I haven't been under 200lbs since about 1995.  It began with cycling when we moved here to Iowa...then RAGBRAI entered the picture.  My "oh my God I'm going to die soon" moments on RAGBRAI 2006 made me go for 2007 with a vengeance...training solidly for a full 3 months to attain a modicum of fitness.  Now it seems, I've got it in my head that I should do a triathlon.  Why?  There's a prep class starting now that take one all the way to the Hy-Vee Triathlon in June here in Des Moines.  It starts tonight with swimming. 

I called the guy running the classes and asked if this was meant for elite athletes, etc...and he simply asked, "Can you swim 50 meters and live?"  I chuckled but realized that I had no idea.  He went on to explain that like me, he loved cycling...deplored running...and that swimming is just the hardest part that one must get through.  This Sunday I headed over to Aspen on the south side and found that I could swim the 50 meters but it was taxing.  I definitely need some technique, some goggles, etc. (Don't worry, no speedos in the required equipment list).  He told me that half the people that started out last time, couldn't get 50 meters in and had to exit the pool.  So far so good.  I did about 300 meters with rest in between some 50 meter sprints and some 50 meter back strokes.

Thus, today I officially declare the beginning of my triathlon training.
I will appreciate it greatly if you could plan on being downtown on June 22, 2008 to watch me SPRINT across the finish line...anywhere but LAST in my age group (35-39).  The beer and brats are on me afterwards. 

If all goes well, I'll be in the best shape of my life by next summer.  3-2-1...launch.

Central Iowa Golf Is Hurting: Here's Why & What To Do

Background
There was a sports front page article in the Des Moines Register yesterday highlighting the current tenuous state of Central Iowa golf courses.  Courses are experiencing flat or declining revenues, declining attendance, and price pressure. The piece provides a few reasons for the tough times.

  1. Fixed costs have increased including wages and petroleum based fertilizers, etc.
  2. High property taxes hurt courses because they're taxed as commercial property vs. recreational.
  3. Municipal courses (owned by cities, i.e. subsidized by having less tax burden) green fees are low and getting lower to keep the crowds coming.  Private courses don't have the luxury of operating this way.  Sound familiar?
  4. The high cost of gas to get to the course in the first place.
  5. The war in Iraq.
  6. More parents are "Dedicating themselves to their kids," by spending a day at the soccer or softball field.
  7. Legalized gambling.
  8. Too much supply.  Too many courses.  Aggressive overbuilding of "hole inventory".  Courses and developers have been using the 1990's website rule for business decision making, "Build it and they will come". 

Analysis
I believe that numbers 1-7 are somewhat true but not enough to make the measurable impact the industry is feeling. 

Number 8 is a BIG factor. The bottom line is that there are virtually limitless choices for golfers at all typical golf price points within typical driving distance around the metro.  In fact, the number of available holes for golfers within a 20-mile radius of Des Moines grew by 30% in the last decade.

The factor that is not mentioned, discussed, nor implied is the purple elephant in the room.  It's the largest single factor that impedes growth and repeat business. 

Golf courses make almost no effort whatsoever to market themselves, create brand identity, or create an experience for golfers that is ANY different than other courses in their competitive landscape.  Golf courses leave the entire branding function to the courses beauty and layout itself.

I have only golfed at about 10 courses since I've moved to Iowa.   One has asked for my email address.  None have created any experience or purveyed a brand.  If I asked you to name a brand of coffee that has created an experience and maintained a premium price for something that costs almost nothing to make...you could name at least one immediately. I should be able to do the same for Iowa golf courses...without having to resort to the $300+ per round facilities.

Recommendations
Golf courses need to get past the helpless, brand-less, malaise they're in now.  They need an injection of creative marketing (beyond the logo golf ball) and branding so their courses are synonymous with the kind of experience that creates raving evangelists that want to grow your business for you.  This is especially true when there is NO stand out, no leader, and a "that's just the way it is" attitude out there.   

  1. Engage in meaningful email marketing.  Segment your audience and target them with offers that make sense.
  2. Host customer appreciation days at the club house.
  3. Leverage "course greeter liaisons" a la Walmart to welcome players and build the experience. 
  4. Invite families to play together and space tee times to allow for slower play. Think Disney.
  5. Blog.  I would absolutely subscribe to a blog written by a golf course that gave me offers, course condition updates, and opinions.  Extend the conversation beyond the 19th hole. 
  6. Leverage SMS marketing (text message).  Would I choose a course that used my exact marketing preferences and sent me offers at key times just for me?  Yes.  I know many others that agree with me.
  7. Develop unique factors that separate you from the competition.  I'm still looking for "self serve honor system for non-alcoholic beverages" at key points around the course.  I'm also looking for the "buy drinks from the cart on a tab that I can settle after the round".  This speeds up play and frees people up to spend more.  I promise it works.  Just about every course out there believes that price is the key in the buying decision.  Honestly, I've never asked once how much the round would cost in advance of stepping up to pay in Iowa.  Generally, we know that it's going to be between $30-$50 to ride for 18 during prime time.  A few bucks does not the decision make.

There are plenty more options for courses to engage in that would separate themselves from the crowd. But like many businesses, golf courses don't hire marketing/branding employees or leverage agencies or consultancies...rather they put these responsibilities on the course manager or owner.  While this man or woman may be excellent at running a golf course, they probably don't have the time or inclination to move beyond "coupons in the paper".

Courses must shift their mindsets and become competitive and agile.  They must develop a road map to uniquely separate themselves from the over supply in the market.  Remember, there are plenty of places to get coffee...but only a few that create an experience.  It's up to you.

Are you ready for help golf course owner/manager?



   

Want Cheaper Golf...just ASK FOR IT!

Self-Promotion warning (rare)
Hi folks.  I have a couple of questions to ask you:

  1. Have you ever been asked to come back to a golf course by someone after your round?
  2. Have you had a customer service experience that blew your socks off at a golf course?
  3. Has a golf course ever asked you for permission to be marketed to?  (email, SMS, etc.)

I realize there's sporadic coupons here and there...but by and large, golf courses seem to be operating on outdated marketing plans.  "We built the course, it's good, and we put coupons out every two weeks, what more can we do?"...seems common place.

Out in CA, there was a company that got you the golfer to sign up for email coupons. (purely viral /word of mouth)  These email coupons contained discounts on rounds including free hot dogs and drinks, etc.  Guess where I played?  Exactly.  You know what, I always bought more food and beverages there too. (Raising the average ticket)

I'm sure that the golf courses either paid a flat fee to the golf marketing company...or they were paid based on the number of rounds that came in as a result of the coupon.  Either way...it's LOW cost and low RISK.

Well, since I reached my breaking point on this topic and since Iowa has so many wonderful golf courses around, I thought I'd replicate that business from CA and created Heartland Golf Marketing.  Here's the deal:

  1. There are no courses signed up yet.  My partner is out doing all of the face to face sales/leg work. (I'm officially the techno-nerd behind the scenes).  I'd encourage you to mention Heartland Golf Marketing to your local course to spread the love.  I spent 4 hours creating the blog/wiki/database structure on a Saturday so I'm getting the good end of this deal :)
  2. We are in that lovely place where we have a couple of people signed up and cannot say, "Look, there are 1000 golfers just waiting for you to market to them".  I know, "chicken or egg".  Well I love omelets and fried chicken so we'll just have to build these things together and let results speak for themselves.  People will sign up to give it a chance and course will begin to see results when there's critical mass.  Please! If you know a golf course owner or manager, can you grease the skids for us and let them know that we're probably worth talking to!
  3. The plan is to create a network that builds value for ALL courses around...not just "Course A".  Many courses will want custom plans just for them with the idea of hoarding the email addresses so only THEY can target the golfers.  While we will work with courses on plans that are specific to their needs, we believe that the greater golfing public will return to YOUR course if you WOW them with value, service, and a "feeling" that is woefully lacking at most places currently.
  4. We really don't know what the revenue model will look like.  We're guessing it's $ for each golfer that shows up with the coupon.  This will likely NEVER set the world on fire...but it might pay for a few rounds of golf through the year.  We're in this for a win-win not a rich-rich.
  5. Please visit the site, and if you golf, click SIGN UP NOW in the upper right corner.  If something breaks, please let me know.  I realize the site could use some work but this is alpha version.  The right hand nav has some links (thank you typepad pages) to more "why" information.

Thanks very much and I'd appreciate whatever virulent strains of promotion you can throw my way.

Have a great weekend!

I can't believe I'm watching the Tour de Surrender DAILY

Sorry, that title made it through the editor.
I find myself glued to the TV watching the VS (Versus channel???) and their coverage of the Tour de France.  I never realized the strategy involved in cycling...nor did I appreciate the team work and team orders to get "the man" to the front and protect him. 

The crashes are nasty and at one point yesterday they were doing 50MPH on a relatively flat section.  Do you realize there's only a thin layer of man made materials between skin and pavement at that point? 

There was a nasty crash or two of course that probably ruined one dude's Tour chances. 

I'm beside myself that the "breakaway group" from the Peloton..(the big gaggle of spandex laden thin guys)...gets out in front...then the "big machine" cranks on, invariably catches the breakaway, then leaves the "superheroes" crying off to the side of Le Road.  I guess it's all about group think (we can do it), group drafting (cycling and NASCAR have ONLY this in common), and trading spots as the "lead swan cutting the air for the others on their flight from their posts while waving white flags as....(sorry again...editor out for coffee). 

I'd invite you to watch as well.  If nothing else, you'll see the crazy fans and camera men on motorcycles nearly colliding at every corner and that's worth a franc or two.  So cozy up with a Pernod, some Brie, and perhaps a carton or two of Marlboro Reds...and join the fun!

I'm starting to appreciate yet another sport that I will never participate in at a competitive level. 

The Best Golf Lesson Ever..and it's Free

I came across a great little piece by Dave Pelz, golf's equivalent of a 6 Sigma Black Belt, on simple "between the ears changes" that amateurs can make to be more like pros.  He uses laser "shot-link" technology to study how different skill levels approach shots, and where they end up.

This is about the best little training guide I've seen.  Most hackers will scoff that it doesn't discuss "swing angles" or something more complex.  What Pelz is trying to say is that without practice (90% of us) you won't really change your swing so make some changes in the simplest things...like how you approach each shot and you can see some improvement.  I am happy to report that I do many of these things...and they've resulted in scores in the 90's and sometimes 80's on my best days.

Forget mechanics you hack job!  Think!

Tiger Woods and I Have Something In Common

I know what you're thinking, it's the incredible physique, mad golf skills, and the gazillion bucks in the bank.  Close.

If you follow golf at all, you know that Tiger just had his first child, a daughter, which he named Sam Alexis.  Sam you ask?  It turns out that Tiger (Who's real first name is Eldrick), was called Sam by his father throughout his life. 

``We wanted to have a name that would be meaningful to either side of the family, my side or Elin's side, because she was born (the day after) Father's Day,'' Woods said. ``It just happened to fit. My father had always called me Sam since the day I was born. He rarely ever called me Tiger. I would ask him, 'Why don't you ever call me Tiger?' He says, 'Well, you look more like a Sam.'''

We named our baby girl Georgia, because although my name is Douglas Eric Mitchell, and my family always used to call me Eric, my dad always called me George from some point in life that we both can't remember.  I call, he says, "Hey George".  Now, we use many iterations of Georgia around the house including George, Georgie, DooDah (that's the way she says her own name), etc and it's kind of special to us. 

I know exactly what Tiger feels when he calls his precious little girl.........Sam. 

PGA Tour & Champions Tour Drug Testing

If you follow golf you've heard that the PGA Tour and the Champions Tour (over 50 years old but still darn good) are implementing a drug testing policy.

If you've watched a Champions Tour event...you'd realize as I do that the tour would be much better served by instituting mandatory cholesterol  and gin testing.

"We do use a lot of Advil out here," tour spokesman Michael McPhillips said.

I'm teasing of course because these guys on their worst days are 100x better than I at the game.  Additionally, if I'm 50 and can play golf professionally...on a somewhat limited schedule...for the chance to win about $400k every Sunday....yeah...

Golfing & Global Warming

Well...at least LOCAL warming.

Here's a piece from Golf.com explaining how a guy set fire to acres of land on accident when his club struck an object in the rough.  The sparked ultimately burned 15-20 acres.

The key question was asked at the end of the piece.

The course itself went almost completely undamaged, with all of its holes still playable. Which begs the question: did he finish his round?

I'd go further and ask for the score!

I'm writing the "Racing Fans" blog on the Des Monies Register's "Juice Blogs" now

Hi all.  I may begin pointing you elsewhere for your Iowa Speedway/NASCAR fix from the Moments of Clarity blog.  Yours truly is now a Des Moines Register volunteer blogger.  My blog is called Racing Fans.  I look forward to your comments there.

Or...here's the RSS feed link.

US Open and Business

Yesterday, we saw the most difficult course in the world managed by a good but not "super star" golfer Angel Cabrera.  The best in the world could not over take him.  You see, he was a disrupter.

He probably had his heart in his throat the entire time but he kept his head down and worked.  He was dedicated.

Despite the mob of people discussing the courses difficulty and borderline unfairness, he simply tackled it, sharpened his game.  He executed on a strategy regardless of the naysayers and detractors.

The best moment for me was when asked through an interpretor (see, he only speaks Spanish but has not let that get in his way of the number one spot in golf), "What were you thinking while watching the other players finish out their rounds?"  To which he honestly replied, "I was hoping they wouldn't make any birdies.".  Exactly.

Be a dedicated disrupter letting nothing stand in your way...and execute while being honest with yourself and those around you...and you'll be a major champion in business too. 

Dale Jr. Creating the Dream Team?

OK race fans...it's the dream team many of us hoped for.  The dream team that has the Southern US spittin' their grits and biscuits!  Dale Jr. is holding a press conference today to likely announce that he's signing with Hendrick Motorsports.  Yes, that will make Dale Jr. a team mate with Jeff Gordon.  I know the bottoms must be flying off of the Levi's right now, but Jeff and Dale are going to be working together (breathe North Carolina....inhale deeply Alabama). 

I'm sure this will spawn nothing but more hatred for the best racer in the sport this year but I love it.  It's the move we Hendrick/Johnson/Gordon lovers club members thought impossible but held out hope for.  (Sorry for leaving out Kyle Busch and/or Kasey Mears but they're really getting squeezed by the guys that win races here.

The press conference is being streamed via the web and on TV via the Speed Channel at 10AM EST today.
Get ready to race boys.  Imagine Johnson, Gordon, and Jr. going 3 wide into turn 4 at Daytona next year!!!         

Iowa Speedway: ARCA/REMAX Prairie Meadows 250

Dsc_0030_editedIt was another awesome night of racing in Newton at the very special Iowa Speedway. The ARCA/REMAX series is a stock car series similar to NASCAR for reference.  Unlike the last NASCAR East/West race, this race did not have a back and forth dual all night long between a few drivers.  In this race, 8-time ARCA champ Frank Kimmel won after overcoming a late race penalty and long pit stop.   

Here are some photos from the race provided by the excellent camera of Matt Owen.

Dsc_0092_edited_4 Dsc_0132_edited_2

Top 10 Things Missing From Public Golf In the Modern Era

Beer_golf Top Things Missing From Public Golf Courses








Why don't golf courses have:

  1. Honor system beverage/food stations at key holes like every 3rd one? (The US government has an honor system border crossing with Canada...did you know that?)  Put cash in the cash box, make your own change, etc. One could even put a safe box with a key lock that only golfers have to avoid dash and grabs from locals if they can easily gain access to the course.
  2. Pay with Paypal mobile phone for your food/bev while on the course.  I don't carry cash. Please someone do this for me. 
  3. "Swing view cams" or "cable operated shot following cams" that record your round and some swings for you. 
  4. Live streaming web cams on key holes to check weather and watch others shots into greens, etc.  I'm interested and if I can get streaming web cams to work (even weather proof ones)....literally anyone can.
  5. Credit card mobile swiper machine (maybe the one attached to the Sprint/Nextel phone?).  Another payment option.  It's not like your beers are cheap anyway, add $.50 to the price and within no time, you'll make back the monthly investment in the service/equipment.
  6. Tabs.  Why doesn't a golf course let me run a tab while on site?  For the love of Pete...I just paid $50 to play and I'm likely to spend another $20+ if you make it easy.  Buying a round for friends, the "great shot Jim!" celebratory beer, and the "I'm feeling some tightness in my back beer" are so much easier to BUY when you let me do what EVERY other drinking facility does, pay later and trust that I will pay.
  7. Golf ball vending machines.  Make the prices a bit better, give me selection, wire in electricity and give me a machine at a few holes on the course. 
  8. Have a roving teaching pro day once per month.  Have the guy just stationed at a hole and have him "quick tip" you into doing better.  It may save your round.
  9. Post-golf massage.  I was treated to a "while playing blackjack massage" in Vegas recently....give me the same options post golf and I'll do it, I promise.
  10. Caddies.  Bring this back to more courses and figure out the business model.  I need local knowledge and encouragement!

Keep swinging!

If you're a race fan...get to know this name: Joey Logano

Yesterday, I spent the afternoon with Tom Blasko and fellow Iowa blogger Matt Owen of US Rodeo Supply out at the Iowa Speedway and what a day it was.  I think we solved the world's problems and agreed that it's very exciting to build businesses...and not so exciting to have a "job".  Spending the day with Matt also inspired me watch a PBR event on TV when I got home too. Between the 3 of us, we vetted another 3-5 spin off business concepts too.  Is cloning perfected yet?

We watched a fantastic NASCAR Grand National series race (the series just below NASCAR Busch series) in which a 16 year old kid beat Kevin Harvick.  Fox Sports full report here. Mind you, this is the same Kevin Harvick who the night before won over $1 million in the Nextel Cup All-Star race in Charlotte.  For Harvick's second place finish, he landed a whopping $9,500. 

I admire racers because most seem to be absolute fanatics about it.  They spend their rest days flying in the corporate jet to little old Iowa Speedway (which by the way held nearly 25k people yesterday) to bang and grind and fling rubber bits all day long...for $9,500.  Heck, even Joey Logano as the winner received a mere $14,300.  (Way below what we guesstimated Matt!)  It's not about the money as much as it is a passion for winning and doing what you love...and money is a nice by-product.  (warning: rule applies to business too).

I think Iowa Speedway has really done things right and the fans get a wonderful short track, close, 3-wide racing experience that is tough to match.  I'd highly recommend the smoked sausage from Kin Folks Bar-b-Que as well but don't tell my trainer that.  Reading blogs yet Steve?



Race Fans - Last Minute Cancellation Open: 1 spot for TODAY's NASCAR East/West Race

I'll bring the ticket with me.
3PM is race start time.  Call my cell if you want it.  714.357.8330.
Harvick just won the NEXTEL All-Star Challenge last night.  Now come see him race in Newton!

My Newton Club Seats Available For Saturday Night At Iowa Speedway

Hi all.  Scheduling doesn't permit us to head out to the ASA Late Model and Super Truck races out at Iowa Speedway Saturday night. (There's a big race Sunday also that I am going to.)  Gates open at noon so you can spend the entire gorgeous day and night out there if you want to. 

Thus, my tickets are available.  These are on the start/finish line in the Newton Club section (middle) and they afford you access to the club, the patio, the Fan Walk (effectively a tram that takes you on the backside of the pits affording you access to the garage area and the backside of the track. 

It's a fantastic experience and I'd recommend ear plugs.

If anyone is interested, they're $35 each and I have 4. (First $100 takes them though)
If you are taking small kids, everyone does need a ticket so no "lap kids", etc.  First come...first served.   Below is the schedule.

Please call my mobile if you're interested and we'll arrange a drop. 714.357.8330

   
2007 Events

   
   
May 19th, Saturday
ASA Late Model Challenge
Presented by TMC and Northland Oil
Super Trucks

Triple 50's
Grandstand Gates Open: Noon
ASA Final Practice Session: 12:30 PM - 1:30 PM
USST Final Practice Session: 1:30 PM - 2:30 PM
ASA Qualifying (2 Laps): 3 PM
Pre-Race Concert (Standing Hampton): 3:30 PM - 5 PM
USST Qualifying (2 Laps): 4 PM
NASCAR Practice: 5 PM - 6 PM
ASA Triple 50's Leg 1: 7:15 PM
USST Feature #1 (25 Laps): 8 PM
ASA Triple 50's Leg 2: 8:30 PM
USST Feature #2 (25 Laps): 9:15 PM
ASA Triple 50's Final Leg: 9:45 PM
  Click here for more information
  Click here for entry list
  PRE-RACE CONCERT: STANDING HAMPTON