Another Timberman 70.3 Title In the Books

I've been on a long hiatus from blogging, and full time coaching, since returning to teaching back in 2011.  A lot has changed since that time (the birth of our son in 2013 and daughter the following year bringing about the biggest changes, of course!) but much has remained the same.

I've enjoyed coaching a smaller group of athletes these past few years, yet still get the same old thrill whenever someone sets a new PR or achieves something they've been working so hard for.  By this point in the game, I could really care less if the people I work with are back-of-the-packers or world beaters; at the end of the day, it's the daily commitment to excellence and tenacity out on the race course that I respect the most about the athletes I have the pleasure of working with, not necessarily who generates the most headlines.

That being said, I'm very excited about the progress that one of my up-and-coming stars, Rob Hollinger, is making. Rob and I met about a year and a half ago after I posted a set of race wheels on Craig's List. Rob was fresh out of college at the time and training for his first full season of triathlon. I was happy to sell him the wheel set but also sent him on his way with some advice:  Find a coach. About a week later, we began working together.

Rob Hollinger

Well, that chance meeting has turned into something special as Rob has quickly blossomed into one of the region's best triathletes and is now on the verge of turning Pro.  Although just 24 years old, Rob won the overall amateur title at Timberman 70.3 this past weekend, beating a handful of pros, and a ton of great age groupers in the process.  I believe this is the 3rd or 4th time someone from "Team JRM" has taken that title up in New Hampshire, and I'm sure it won't be the last. Rob is an incredibly focused and committed triathlete who works full time while quietly paying his dues via the early morning runs, smoldering after work summer rides and fatigue laden evening swim sessions.  I respect his work ethic and the calm, collected approach he brings to racing.  Rob's progress has been nearly linear this past year and a half, and we're just seeing the tip of the iceberg in regards to his performance potential.

My time away from racing and full time coaching has provided ample opportunity for reflection. Despite laying low these past five years, members of my crew have won national championships, claimed numerous regional titles, graduated to the pro ranks and even been picked up by Team USA elite development resident programs.  And although their accomplishments net me little in the way of "street cred," I have taken just as much pride from the performances of my "non elite" athletes while watching them do things like cross the finish line in their first Ironman, set PRs in training and racing, and accomplish things they at first struggled to do or had failed to achieve.

At the end of the day, helping athletes to achieve their own athletic dreams while immersing myself fully in the world of endurance training and racing as well is what I love to do most.  Perhaps it's time to turn this ship around and make some changes in 2017...

My Favorite Jim Munn Recollection

I'll never forget the day that my dad returned home, clutching a blood soaked "Mighty-Mac" jacket in his left hand. Although I couldn't have been much older than 6 years of age at the time, I was keenly aware of the significance of what had just transpired. The following comment was posted on the Gloucester Daily Times' comments section that accompanied the following article about my late father. Out of all the accomplishments the man achieved in his lifetime, this one was most likely his most meaningful...

When I was just four years old I was hit by a car on Elm St. I was thrown ten feet, and landed on the ground. I broke many bones, split my head open, my heart stopped, and ultimately was in a coma for three days before waking up and surviving. While I was on the ground, lifeless, A gentleman walking by who witnessed the commotion, ran over and started CPR on me. He kept me alive until the paramedics arrived with the defib. That man who saved my life was Jim Munn. I later became best friends with all three of his kids and spent many days at his house. He was a great man and role model. I owe my life to him. Rest in Peace Jim, thank you for all you have done for me. Heartfelt condolences go out to Lois, Janda, Cory, and Kansas.

~Vinnie Scuderi Jr.

James Andrew Munn

On Sunday, March 13^th, Jim Munn, writer, coach and political activist, passed away after putting up a courageous six month fight against an incurable case of malignant melanoma. Jim was surrounded by his loved ones at all times during the months, days and hours preceding his death. From the time he was diagnosed with the terminal illness right up until the day that he decided that he was ready to pass on, Jim lived each day to the absolute fullest, and chose to spend his final months celebrating life. The bravery and unwavering positivity that he displayed while facing death head on were typical of the man who was not afraid to fight passionately for what he believed in over the course of 72 years of life well lived.

Jim was born on November 1^st, 1938 in Warren, PA. At an early age, he and his family moved to Erie, PA where Jim spent his boyhood. A great storyteller, Jim would often recount tales of grandiose adventure from those formative years when telling bed-time stories to his own boys. Accounts of escape and evasion exploits up upon the infamous “Devil’s Backbone” ridgeline, full-fledged neighborhood BB gun fights and walking backwards, while blindfolded, over the death defying “skinny bridge,” spurred his young sons’ respective sense of imagination and desire for adventure, much to the chagrin of their mother and even hapless local business owners such as Mac Bell who on more than one occasion were cast as the role of “unwilling participant” in the boys’ overly-adventurous endeavors.

Jim’s enthusiasm for all things adventure related paved the way for his love of activities such as backpacking and mountaineering. He had a particular fascination with Mt. Everest, especially the doomed Mallory and Irvine expedition upon said mountain back in 1924. He was convinced that the men had, in fact, summited before perishing on their descent back down the mountain. He was a voracious reader of mountaineering exploits from around the globe; unfortunately, the same could not be said about his regard for school assigned reading literature and, as such, his parents felt that military high school would be in his best interest.

Whether four years at a military academic institution provided any sort of long lasting discipline for a young man who was not overly-fond of following the rules is still up for debate to this very day, but this much can be said about Jim’s relationship with academics; he did manage to graduate high school and subsequently complete his four-year college degree with a dual major in art and journalism. Post college, his love for both writing and art led him to San Francisco where he quickly immersed himself in the local writing scene. Although he soon made a name for himself with folks like Allen Ginsberg, and seemed poised for a successful career as a writer, Uncle Sam had other plans; draft papers sent him packing for a three year stint in the United States Army.

Upon completion of basic and advanced military training, Jim was assigned to the 503^rd military police division. His unit was deployed during the 1962 “Battle of Oxford” at the University of Mississippi, when riots erupted due the planned admission of an African-American, James Merideth, to the school. The extreme, and often violent racism that Jim saw directed not only towards Merideth, but also towards his fellow African-American soldiers throughout his time in the military, served to strengthen his resolve to fight for the rights of the oppressed and less fortunate. And fight on he did; upon discharge from the Army, he moved to Boston and pursued work as a social worker and member of the Boston Boys & Girls club while also becoming heavily involved in the progressive labor party movement.

In the early 1970s, Jim and his soon-to-be wife, Lois Ricci, moved to Gloucester. Lois, born and raised in Lexington, MA, had spent many a day at the beaches of Gloucester with her family while growing up, and always had a deep admiration for the beautiful city along the coast. The pair took jobs at Gorton’s of Gloucester, and it wasn’t long before Jim began “being Jim” once more; serving as a board member on Gorton’s labor union and advocating for worker’s rights.

By 1979, Jim’s family had expanded to include three boys, all born within a four year timeframe. To support his family, he turned to a trade that he had been involved in since his college years; house painting. Seventy plus hour work weeks were the norm for the father of three who placed his commitment to family and social work ahead of his own well-being. Although health and wellness ranked low on his list of priorities, things began to change when his oldest son, Janda, took up an interest in running at age seven. Despite his two pack-per-day cigarette habit, Jim jumped whole-heartedly at the chance to help his son with his newfound interest in running and quit smoking cold turkey in order to do so. The two logged countless hours of training together, and Jim drew upon his experience as a high school and collegiate runner to help Janda to prepare. In doing so, Jim also went on to run an amazing 2:52 marathon at the age of fifty.

Jim’s passion for running led to his appointment as the O’Maley Middle School cross country coach back in 1987. A little known fact is that the program was actually slated to be cut from the school’s athletic program due to low participation numbers. Former Principal Anthony Marino was kind enough to give Jim a chance to turn the program around however, and within 2 years, “Coach Munn” had done just that; between 1987 and 1989 the program had grown from just 6 annual participants to nearly 60. The road had been paved for what was to come.

Jim continued to serve as the O’Maley Middle School cross country coach, while also accepting the assistant track coach position at Gloucester High School in 1990. When head coach Bob Roland accepted the athletic director’s position in 1994, Jim assumed head coaching responsibilities for the program and racked up a performance record the likes of which have never been seen in Gloucester’s athletic history: 257 wins and just 10 losses between his indoor and outdoor high school track & field squads and nearly 200 consecutive wins as the longtime O’Maley coach. His programs produced numerous state champions, state records, state and class titles and even a national championship title along the way. The 2000 GHS quartet of Ngai Otieno, Shawn Milne, Josh Palazola and Tristan Colangelo not only won the National distance medley relay title during the 2000 U.S. Indoor Track & Field Championship, they set a record that still stands to this day and remain the only team in U.S. history to ever run under 10 minutes for the distance indoors.

Coach Munn’s greatest attribute was his ability to inspire the athletes under his care to believe that they were capable of greatness. “Why not us?” was one of his favorite rhetorical questions. He challenged his athletes to never settle for anything less than their absolute best and to set the bar high. His support for GHS students transcended athletics; he was adamant that art, music, theatre, and vocational studies, along with athletics, all provided tremendous, life shaping opportunities for young people and that their continued support was an absolute necessity that Gloucester had a responsibility to uphold.

Although Jim’s life came to a close this past Sunday morning, his actions, and ideals, will never be forgotten. He took pride in the fact that his opinions, whether expressed via his writing as a journalist for the Gloucester Daily Times, or in front of the school board or athletic director, encouraged debate. Although some may have referred to him as a “socialist,” “communist,” and, at times, even “radical,” the fact of the matter is that he loved his country, his community and his family above all else and that he gave far more than he ever received, financially and materially, at least. Although an adopted son of our proud city, Jim was a true Gloucesterman in every sense of the word. He will be greatly missed but shall forever be remembered for living an honest and meaningful life.

Jim is survived by his sons Janda, Corey and Kansas Ricci-Munn, his daughter-in-law Michelle Carrancho, and by his ex-wife Lois, who cared for him 24 hours per day, 7 days per week in the months preceding his death. Although his family is terribly saddened by the loss, they are proud of all that Jim accomplished with his life and will always cherish the incredible love and support that he provided. As his sons will attest, it was a great privilege and honor to have Jim as a father.

As per Jim’s wishes and those of his family, there are no immediate plans for a memorial service as the family has chosen to deal with their loss privately. In lieu of flowers and cards, the family respectfully asks that well wishers consider making a donation to the Gloucester Fisherman Athletic Association’s Renewal Newell Stadium initiative.

For donation information, please visit the GFAA at: http://www.gloucesterathletics.org/

or the Renewal Newell website at: http://www.gloucesterathletics.com/newell_stadium/

Breaking Point

It’s been refreshing to return to my roots, athletically speaking, and do nothing more than run. I started my athletic career as a youth runner at just 8 years of age (27 years ago!). Running has, and always will be, my first love. I’ll also admit that it’s been a source of great frustration for me over the years and the primary reason that I took up an interest in bike racing at age 19. Triathlon followed suit just one year later, naturally

I gave up on my dreams of pursuing running to the best of my abilities back in my late teens. In retrospect, I packed things in FAR too early, but hindsight it 20-20 as they say, and I, like so many other young, developing athletes that have come before and after me, failed to embrace the idea of “incremental improvement.” Simply put, my dreams fell victim to my own lack of self-confidence and impatience. Due to short sightedness, I never gave myself a chance to explore the depths of my talent as a runner.

I carry no regrets about the experience however, as it was the lessons learned from that period of my life that spurred my commitment to excellence when I decided to give athletics another serious go in my late 20s. Two Ironman 70.3 world amateur champion titles and a short lived (but respectable) Pro career later, I can honestly say that my shortcomings as a runner were the primary impetus for my near fanatical dedication as a triathlete. Those same formative experiences have also provided me with tremendous insight and compassion for young athletes who find themselves in the same shoes I once wore. Simply put, I can relate to the self confidence issues that some of my younger athletes bring to the table because I once harbored the same insecurities. My “failures” from the past have not only made me a better athlete, they have made me a better coach.

In many ways, I feel as though I have come full circle as an athlete. I had every intention of returning to my beloved sport of triathlon in 2011, that is until we found out in the Fall of 2010 that my father was diagnosed with stage 4 melanoma. Fast forward 6 moths later: He, along with the rest of my family, is still hanging in there, but with a large number of tumors in his brain, intestines, bones and other tissue, the long-term outlook is bleak. As such, I have zero desire to pursue excellence in 3 distinct athletic disciplines at the moment, but have found great solace in returning to my roots and focusing upon running only… albeit in a fairly recreational manner; 30 – 40 miles of running per week isn’t exactly what I’d consider to be hard-core training after all!

So despite the sad reality that I, along with the rest of my family, currently face these days, I can at least say that I’m having a ball with my running and savoring the emotional outlet that a good, hard run workout can provide. It’s also been interesting to apply what I’ve learned along the way as a triathlete to my run training. One of my staple forms of bike training was long, drawn out pace and interval work over on the local TT course. I found that the mental challenge involved in pushing myself solo for anywhere between 30 minutes to over 3 hours at a variety of race pace efforts made race day much, much easier as a result. Learning how to overcome that little voice that screams “I can’t keep this up any longer!” was something that I practiced over and over again while battling the elements, my power meter and the stop watch between the Spring and Fall months of 2006 – 2009. Although I have no desire to revisit those types of bike sessions at this stage of the game, I still get a kick out of following suit on the run front and enjoy the challenging of “rolling” at threshold pace for as long as possible. Pushing the envelope for mile after mile on an 11 lap to the mile indoor track provides ample time for one to define the uppermost limits of their true will power and ability to persevere in the face of mental and physical hardship. I suppose that, in the end, it’s this fascination with facing one’s breaking point that keeps me coming back for more; even if I never race again, I must admit that life seems dull without that kind of unique ,challenge. The track provides plenty of it, of course, and for that fact, I am grateful.

I’m looking forward to seeing what I can do on the roads this coming Summer and Fall. A few more months of good, solid training are in order of course, but I still have plenty of time to up the ante on the training front and to get myself into good form before stepping back into the arena. With a little luck, perhaps multisport will follow suit once more.

Metabolic Testing & Analysis: Number Crunching

In this week’s training tip, I will discuss how metabolic testing & analysis allows both coach and athlete to evaluate the various metabolic pathways responsible for aerobic energy production. For the competitive endurance athlete, having a clear cut understanding of exactly “where” your energy is coming from and how much of it you are using at certain paces or power outputs, provides you with a number of substantial advantages. With this data in hand, you can effectively steer your training, and, when necessary, your nutritional practices, in order to optimize your performance on race day, thereby gaining that much coveted “edge” on the competition!

In one of my previous training tips, “Determination of Aerobic Profile” I talked at length about the use of metabolic testing to determine both VO₂ max and the percentage of VO₂ max at which an athlete’s maximal lactate steady state (MLSS) occurs. MLSS serves as one of the greatest determining factors in an endurance athlete’s performance; all things being equal, the athlete with the fastest pace at MLSS will typically win the vast majority of endurance related events he or she enters… up to a certain point.

For very long events such as the marathon, half ironman (70.3) triathlon or the grueling Ironman triathlon distance, although velocity/power output at MLSS is of critical importance, so too is the athlete’s ability to conserve much needed glycogen stores for the long haul.

We’ve all heard of the terms “bonking” or “hitting the wall” before, and if you’re a hard core fan of endurance racing, you’ve undoubtedly seen it happen to even the world’s best endurance athletes from time to time. In simplistic terms, when an athlete “bonks” they have exhausted their body’s high octane fuel source: muscle glycogen. Muscle glycogen is a substance that is used by the body to provide energy both aerobically (with oxygen) and anaerobically (without oxygen) depending upon the intensity at which the body is operating at. Generally speaking, maximal/near maximal efforts lasting between .01 and 45 seconds, do not require oxygen whereas efforts lasting longer than 45 seconds do. The longer the effort, the greater the role that O₂ plays in energy production (for a more comprehensive look at the three metabolic pathways that are responsible for energy production, click here). Regardless, glycogen is utilized by the body at just about every intensity level, even at rest; the harder the athlete “pushes” during a race or training session, the more glycogen the athlete’s body will “burn” to keep up with energy demand. As efforts approach and surpass MLSS speed/power output, a very high percentage of the metabolic energy yield is derived from glycogen metabolism. For the endurance athlete, this is where the numbers game begins.

Depending upon many factors including, but not limited to: gender, body weight/muscle mass, training and nutritional practices, etc. our bodies store somewhere between 2,000 – 2,500 calories worth of glycogen; enough energy to “only” run somewhere between 20 – 25 miles…. but don’t despair! A well trained, competitive marathon runner will run within 15 – 30 seconds per mile pace of their MLSS pace on race day. Assuming proper training & nutritional practices, glycogen stores will not be depleted late in the race thanks to the fact that the body will derive a good deal of its aerobic energy from the metabolism of free fatty acids (fats!) in addition to its glycogen stores. As such, the dreaded “bonk” is avoided and performance does not suffer late in the game.

Through metabolic testing, we are able to actively assess what percentage of energy is being derived via fat and glycogen metabolism. By doing so, we can “steer” an athlete’s training and nutritional practices to optimize the percentage of glycogen they burn at specific paces/power outputs. In my next training tip, I’ll provide two theoretical examples of how we would go about using testing data to steer the training practices of 2 runners gearing up for the marathon and discuss how testing data would shed light on the different approaches we’d have to take with both runners to ensure their respective success on race day. Stay tuned!

Inspired performance: Remembering Jim Munn as he steps down as GHS track coach - Gloucester, MA - Wicked Local Gloucester

Inspired performance: Remembering Jim Munn as he steps down as GHS track coach - Gloucester, MA - Wicked Local Gloucester

c'est la vie

Longtime GHS track coach Munn to resign

Introduction to Metabolic Testing & Analysis

Let’s get right down to it: For the competitive endurance athlete, the number one objective of any training program is to maximize your degree of event specific fitness. This being said, effective training requires both coach and athlete to first and foremost understand the unique physiological and psychological stressors that the athlete will be subjected to during competition. Simply put, if you expect your body, and mind, to be able to perform at a specific effort, for a specific period of time on a specific course while dealing with specific environmental conditions, your training program must fully prepare you to be able tolerate this very specific set of stressors come race day! As any good coach or athlete understands, event specific, or “specialized” training, is an integral part of the annual training progression; without it, peak athletic performance will not be realized. This being said, we can count on the fact that there is one, and only one approach that every athlete must take when preparing for a given competitive event or distance, right?

Wrong.

Although specialized training is in fact a key ingredient in any successful annual training progression, we must dive deeper in order to gain a complete understanding of each athlete’s unique physiology before undertaking the exact training practices that will yield the peak performance that both coach and athlete are striving so hard for. One of the “laws” of training is that in order for training to be effective, it must be individualized. In order to completely individualize an athlete’s training, we must first understand what kind of aerobic “engine” the athlete possesses, just how strong that engine is, and what kind of fuel economy it’s capable of!

Enter Metabolic Testing & Analysis

Metabolic testing is a term that is often mentioned yet quite often misunderstood. When most people hear the term “metabolic” they immediately think of calories, or basal metabolic rate (the amount of calories your body burns daily, at rest); while metabolic testing can in fact measure an athlete’s BMR, this is just the tip of the iceberg as far as its application is concerned.

In the coming weeks, I will release a series of training tips and vlog posts that will extensively examine the use of metabolic testing & analysis and discuss how its application allows both coach and athlete to attain a thorough understanding of the steps that must be taken over the course of the training progression to ensure that peak performance occurs when it’s needed most. In the coming weeks, I will release a series of training tips and vlog posts that will extensively examine the use of metabolic testing & analysis and discuss how its application allows both coach and athlete to attain a thorough understanding of the steps that must be taken over the course of the training progression to ensure that peak performance occurs when it’s needed most.

I’ve been fortunate enough to team up with Seaside Cycle in Manchester, MA to work on this project. Seaside Cycle recently invested in a New Leaf metabolic testing system, and along with JRM Training, is now offering a wide array of testing services for the cyclist or triathlete looking to maximize their performance potential. This state-of-the-art apparatus, when utilized in conjunction with power (bike) and/or velocity (run) based testing is a surefire way to pinpoint your body’s unique needs as you gear up to approach your event specific training program.

Stay tuned for our next series of vlog posts which will dive deeper into the use of metabolic testing & analysis and how you can best utilize it to maximize your athletic potential in 2010 and beyond.