Week started out great, off work, killing it in the pool Monday & Tuesday, hitting all my workout... then Tuesday evening... not feeling so hot. Yes, my brother-in-law has left our family with a nice will holiday present...the FLU!!! Wham! Like a freight train. I was on my ass all day Wed. Cancelled physical therapy, cancelled all my workouts. I haven't been hammered this bad since college. It went right to my chest. In my chest, it remains, just lingering on. I think I feel worse today than yesterday. Lots of workouts getting scrapped all week. Not how you want to wrap up a year. But better not than Jan. Feb. or September! I at least felt OK by Christmas day and made it ti pool and swam and biked and ran ok Friday. OK Sat. But just wasn't motivated to do anything today. Chest feels like crap.
At least the ITB continues to make very small incremental improvements.
Diet is an improvement. I'm eating cleaner and the holidays are almost past us finally... so temptation can go away for a while.
One of my lightest training weeks of the year.
By the Numbers:
Swim 2h45m, 12,050y
Bike 2h38m, 50mi
Run 1h06m, 8.2mi
Strength 30m
TOTAL 6h59m
TSS 484
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Sunday, December 28, 2014
Monday, December 22, 2014
Weekly Wrap-up 12/22/14 - Big day in the pool!
Lets mix things up.... first... by the numbers:
Swim: 4h30m, 19,550y
Bike: 8h14m, 162mi
Run: 34m, 4.6mi
Strength: 1h40m
TOTAL: 14h58m
TSS: 1013
Swimming:
Had a nice breakthrough in the pool this week. So excited I had to share it on Facebook too. I couldn't help it. I'm a good swimmer, but not a fast swimmer, so overall it's my weakness. So when I have a great day, it's pretty exciting. I'ts taken almost 9-10 months, but I finally found my stroke again. I think I made up for it with fitness last year, but it just wasn't as smooth as it had been back in Feb. This Fall, with the fitness gone, I got slow and felt slow, and felt just a little off. But on Sat. I was about 400y into a 20x100 set on moderate rest (about 15-20") and suddenly my times started dropping. I wasn't swimming harder, just everything suddenly "clicked". Best I can figure, it was a combination of kick & stroke timing and a small change to my body position with head position and engaging my core a little better. I dropped my times by 4-5" per 100! So I started out coming in around 1:19, slowed to 1:22, then suddenly I was knocking out 1:17's. I was pumped! SO I pushed a little more and was hitting 1:15 consistently for the next 10 reps, then faded near the end. I think I even did a 1:14 in there,.. and I got confused with the pace clock, and thought I did a 1:19 (I was swimming on a 1:35 interval). I ended up swimming 25 reps... but felt like I could have done 30. I was so excited I did a short set of 100IM, then for cool down I did some timed 100s to see how fast I would go trying to swim slow. I struggled to swim slower than 1:25. I didn't want to get out of the pool. 2800y planned turned into 4100. I then hit the weight room and ran 1.5 miles without any ITB pain and did my strength training.
ITBS: Some very slow progress. I just need to get this hip stretched out. It's a real bummer. I'm spending upwards of 6-7 hours a week just stretching and using stretch cords. It's a little demoralizing to say the least. But I feel like I'm getting somewhere...finally. It's going to be a LONG spring getting my run fitness back. I am working with a new physical therapist. He's a long course triathlete and understands the injury well. 1st thing he did, was put me on a treadmill to evaluate my run gait. Not to brag... or I'm bragging a little, hell it's a blog... he didn't find any obvious issues viewing from the side, front and back. Foot motion, hip control and angle were all good. Not that it's perfect, but there nothing really to correct there. He agrees with my assessment, that the injury occurred in the IM run and was aggravated by not being diagnosed and immediately addressed after the event. He gave me a few different stretches to try and another stretch cord exercise.
Bike is going pretty well. Not much to report. Just putting in 3 solid interval session on the trainer, 2-3 recovery rides, 1 day off and 1 long ride. With the holidays, I'll get in 2 longer rides this week I think.
Ultimately trying to make the most of the ongoing situation and use it as an opportunity to improve my swimming, and try and few new things on the bike in terms of position and the mix of intervals.
My bike and swim fitness overall is well ahead of where it was last year. So that's a bonus.
Last post of 2014 coming up. Since it's the last full training week of the year, I'll go ahead and do a annual summary at that time.
Happy holidays to everyone!
Swim: 4h30m, 19,550y
Bike: 8h14m, 162mi
Run: 34m, 4.6mi
Strength: 1h40m
TOTAL: 14h58m
TSS: 1013
Swimming:
Had a nice breakthrough in the pool this week. So excited I had to share it on Facebook too. I couldn't help it. I'm a good swimmer, but not a fast swimmer, so overall it's my weakness. So when I have a great day, it's pretty exciting. I'ts taken almost 9-10 months, but I finally found my stroke again. I think I made up for it with fitness last year, but it just wasn't as smooth as it had been back in Feb. This Fall, with the fitness gone, I got slow and felt slow, and felt just a little off. But on Sat. I was about 400y into a 20x100 set on moderate rest (about 15-20") and suddenly my times started dropping. I wasn't swimming harder, just everything suddenly "clicked". Best I can figure, it was a combination of kick & stroke timing and a small change to my body position with head position and engaging my core a little better. I dropped my times by 4-5" per 100! So I started out coming in around 1:19, slowed to 1:22, then suddenly I was knocking out 1:17's. I was pumped! SO I pushed a little more and was hitting 1:15 consistently for the next 10 reps, then faded near the end. I think I even did a 1:14 in there,.. and I got confused with the pace clock, and thought I did a 1:19 (I was swimming on a 1:35 interval). I ended up swimming 25 reps... but felt like I could have done 30. I was so excited I did a short set of 100IM, then for cool down I did some timed 100s to see how fast I would go trying to swim slow. I struggled to swim slower than 1:25. I didn't want to get out of the pool. 2800y planned turned into 4100. I then hit the weight room and ran 1.5 miles without any ITB pain and did my strength training.
ITBS: Some very slow progress. I just need to get this hip stretched out. It's a real bummer. I'm spending upwards of 6-7 hours a week just stretching and using stretch cords. It's a little demoralizing to say the least. But I feel like I'm getting somewhere...finally. It's going to be a LONG spring getting my run fitness back. I am working with a new physical therapist. He's a long course triathlete and understands the injury well. 1st thing he did, was put me on a treadmill to evaluate my run gait. Not to brag... or I'm bragging a little, hell it's a blog... he didn't find any obvious issues viewing from the side, front and back. Foot motion, hip control and angle were all good. Not that it's perfect, but there nothing really to correct there. He agrees with my assessment, that the injury occurred in the IM run and was aggravated by not being diagnosed and immediately addressed after the event. He gave me a few different stretches to try and another stretch cord exercise.
Bike is going pretty well. Not much to report. Just putting in 3 solid interval session on the trainer, 2-3 recovery rides, 1 day off and 1 long ride. With the holidays, I'll get in 2 longer rides this week I think.
Ultimately trying to make the most of the ongoing situation and use it as an opportunity to improve my swimming, and try and few new things on the bike in terms of position and the mix of intervals.
My bike and swim fitness overall is well ahead of where it was last year. So that's a bonus.
Last post of 2014 coming up. Since it's the last full training week of the year, I'll go ahead and do a annual summary at that time.
Happy holidays to everyone!
Tuesday, December 16, 2014
Weekly Wrap-up 12/16/14
This was a lighter week since i was on-call. I took the opportunity to recover and do some testing. The tests delivered some solid results. My 1000y Swim TT yielded a 1:22. That's just ahead of where I was this time last year. My 20' FTP test came out at 302W. That's much better than last year. I didn't have a power meter then, but my first test last year was 295W in Feb. SO overall I'm pretty happy with that. I think I could have rode a little harder. I'm not sure where to but my goal for FTP, but getting up to around 330W, would be solid.
Otherwise it was an uneventful week. ITB seems to be improving just a bit. I got in a couple short runs in without any pain. Short, means 5-10 minute on the elliptical than 5-8 minute running o na treadmill. But hey, its' better than nothing. There still just some tightness in my hip... and until I can get rid of that, I'm clearly won't be able to run properly. But its' progress.
By the numbers:
Swim: 2h25m, 10,450y
Bike: 6h, 01m, 120mi
Run: 40m, 4.6mi
Strength: 2h
TOTAL: 11h06m
TSS: 692
I started a 3 day cleanse to transition me towards cleaner eating and dropping down to race weight. It's a lot of juice, smoothies and almost all fruits and vegetables. It's umm... interesting. I had a fairly big training day Monday and it left me a bit depleted. So I'll have to snack a little more to stay ahead of it. It seems like my ITB started feeling better too. There is some evidence that inflammation is reduced when you cut out grains/gluten and eat more fresh veggies and fruit.
Otherwise it was an uneventful week. ITB seems to be improving just a bit. I got in a couple short runs in without any pain. Short, means 5-10 minute on the elliptical than 5-8 minute running o na treadmill. But hey, its' better than nothing. There still just some tightness in my hip... and until I can get rid of that, I'm clearly won't be able to run properly. But its' progress.
By the numbers:
Swim: 2h25m, 10,450y
Bike: 6h, 01m, 120mi
Run: 40m, 4.6mi
Strength: 2h
TOTAL: 11h06m
TSS: 692
I started a 3 day cleanse to transition me towards cleaner eating and dropping down to race weight. It's a lot of juice, smoothies and almost all fruits and vegetables. It's umm... interesting. I had a fairly big training day Monday and it left me a bit depleted. So I'll have to snack a little more to stay ahead of it. It seems like my ITB started feeling better too. There is some evidence that inflammation is reduced when you cut out grains/gluten and eat more fresh veggies and fruit.
Tuesday, December 9, 2014
Weekly Wrap-up 12-09-14
I feel like I'm finally making some progress on the ITBS. PT exercises 2x a day including stretching. I hit the massage therapist pretty hard the last 2 weeks and I think that helped too. I've done short 5-7' runs twice the last 4 days and it was OK, but my glut still feels a little tight. When I lie on my back and pull my knee towards my opposite shoulder it's very tight and a little sore and there's a dull pain for a few seconds after I release it. This seems like my litmus test. Until my right hip and ITB feels pain free like the left, I'm not healed.
In terms of training I had a solid, consistent week including a 2-1/2 hours ride on Sunday and I feel a lot better. Plus the air and water temperatures in the pool and humidity levels are finally pleasant again so it's time to for a good swim focus through Feb to take advantage of that if possible.
Bike position - I think I'm at my limits of how low I can go and still see up the road and get my head into a good tuck with my helmet tail still flat to my back. I need to get the screen shots I finally found of my at IMWI. I can compare them to my ahem.... rival and maybe point out 3 reasons why despite being identical in height and him weighing at least 5lbs less, he rode 1 minute slower (moving time) on 20W more power. This is important. You could take someone super aero and powerful like Sebastian Keinle, and put him in the average position at IMWI, and instead of riding something like 4:20 on that course, he would ride closer to 5:00. I should actually plug the numbers in on BBS. I did the same with a client of mine and showed how if he could improve his position, his 5:00 split at IM Maryland, could be closer to 4:30 at his current FTP. By being more efficient, the curse effectively becomes shorter, which in turn allows you to ride even harder. A 5 hour bike leg is paced different than a 4-1/2 hour split and a 4 hour split even faster still.
What is need to do is increase my reach just a little. I unfortunately cut my extensions short. SO instead I'm going to move my pads to the opposite side of the clamps, ten shift the pads back so they are only about 5mm further forward that before. But that will gain me approx. 10-12mm more extension length. I'm already on a -35 degree 110mm stem with zero spacers but back to the stock headset cap.
Since I don't have access to a wind tunnel, I'm careful not to mess with changes that are more unpredictable. So hydration will stay the same (torpedo bottle backwards in front of stem) as will my pad spacing with and extension angle.
I must admit, it's pretty aggressive. With the extra weight I'm carrying (impact neck flexibility a little) and winter vest and long sleeve jersey, I was had to "pop-up" to look more than 100y down the road and most of the time just 30-50y. Not ideal. But I can always throw a spacer or 2 back or get another stem.
This week I'm on call for work again, so I threw in some testing and make it a lighter recovery week. I have some vacation coming up after this, so I'll have a chance to get in a few longer rides and do some organizing and chores at home.
By the Numbers:
Swim - 4h07m, 18,000y
Bike - 8h24m, 164mi
Strength - 1h10m
Run (its not zero ya!) - 1.0mi, 0h10m
TOTAL - 13h51m
TSS - 921
In terms of training I had a solid, consistent week including a 2-1/2 hours ride on Sunday and I feel a lot better. Plus the air and water temperatures in the pool and humidity levels are finally pleasant again so it's time to for a good swim focus through Feb to take advantage of that if possible.
Bike position - I think I'm at my limits of how low I can go and still see up the road and get my head into a good tuck with my helmet tail still flat to my back. I need to get the screen shots I finally found of my at IMWI. I can compare them to my ahem.... rival and maybe point out 3 reasons why despite being identical in height and him weighing at least 5lbs less, he rode 1 minute slower (moving time) on 20W more power. This is important. You could take someone super aero and powerful like Sebastian Keinle, and put him in the average position at IMWI, and instead of riding something like 4:20 on that course, he would ride closer to 5:00. I should actually plug the numbers in on BBS. I did the same with a client of mine and showed how if he could improve his position, his 5:00 split at IM Maryland, could be closer to 4:30 at his current FTP. By being more efficient, the curse effectively becomes shorter, which in turn allows you to ride even harder. A 5 hour bike leg is paced different than a 4-1/2 hour split and a 4 hour split even faster still.
What is need to do is increase my reach just a little. I unfortunately cut my extensions short. SO instead I'm going to move my pads to the opposite side of the clamps, ten shift the pads back so they are only about 5mm further forward that before. But that will gain me approx. 10-12mm more extension length. I'm already on a -35 degree 110mm stem with zero spacers but back to the stock headset cap.
Since I don't have access to a wind tunnel, I'm careful not to mess with changes that are more unpredictable. So hydration will stay the same (torpedo bottle backwards in front of stem) as will my pad spacing with and extension angle.
I must admit, it's pretty aggressive. With the extra weight I'm carrying (impact neck flexibility a little) and winter vest and long sleeve jersey, I was had to "pop-up" to look more than 100y down the road and most of the time just 30-50y. Not ideal. But I can always throw a spacer or 2 back or get another stem.
This week I'm on call for work again, so I threw in some testing and make it a lighter recovery week. I have some vacation coming up after this, so I'll have a chance to get in a few longer rides and do some organizing and chores at home.
By the Numbers:
Swim - 4h07m, 18,000y
Bike - 8h24m, 164mi
Strength - 1h10m
Run (its not zero ya!) - 1.0mi, 0h10m
TOTAL - 13h51m
TSS - 921
Tuesday, December 2, 2014
Weekly Wrap-up 12-02-14
November has come and gone. Not a great training month. But my swimming and cycling were fairly consistent, so that's a good thing. My focus now is dropping weight. If I can't run or bike hard, then I might as well improve my overall economy. My goal is to shed 17lbs in 6 weeks.
I did visit the Orthapedist Specialist on Monday. I actually saw the Phys. Assistant but he's a runner himself. So he "gets it". The x-Rays were clear so no structural issues. Some very minor arthritis type of gap starting on the right knee. But minor means just slightly more than none at all. SO no concerns there. I will say my that knee coincidentally was tight feeling late in the IMWI run. Otherwise, it's just classic ITBS. But mine seems a bit stubborn. I'm seeing their Physical thereapist who is a triathlete and runner himself. So I'm hoping 6-8 weeks of therapry combined with regular massage therapist visits to address the root cause, will kick it. A cortisone shot was a last resort in his mind.
So onward and upward. I've created a Facebook page "Ironman Wisconsin Training Tips" - Nutrition. I'm not a nutritionist myself, but I'm hoping to have some good nutrition related discussion and bring in some experts. Any positive visibility is good for my coaching as well. Hoping to increase my "reach" a little too.
I was on call over the holiday weekend. That and the holiday meant limited swimming opportunities. This might be one of my lowest volume weeks in the last 12 months.
By the numbers:
Swim: 1h31m, 6550y
Bike: 5h36m, 104mi
Run: 0, 0
Strength:
TOTAL: 9h27m
TSS: 496
I did visit the Orthapedist Specialist on Monday. I actually saw the Phys. Assistant but he's a runner himself. So he "gets it". The x-Rays were clear so no structural issues. Some very minor arthritis type of gap starting on the right knee. But minor means just slightly more than none at all. SO no concerns there. I will say my that knee coincidentally was tight feeling late in the IMWI run. Otherwise, it's just classic ITBS. But mine seems a bit stubborn. I'm seeing their Physical thereapist who is a triathlete and runner himself. So I'm hoping 6-8 weeks of therapry combined with regular massage therapist visits to address the root cause, will kick it. A cortisone shot was a last resort in his mind.
So onward and upward. I've created a Facebook page "Ironman Wisconsin Training Tips" - Nutrition. I'm not a nutritionist myself, but I'm hoping to have some good nutrition related discussion and bring in some experts. Any positive visibility is good for my coaching as well. Hoping to increase my "reach" a little too.
I was on call over the holiday weekend. That and the holiday meant limited swimming opportunities. This might be one of my lowest volume weeks in the last 12 months.
By the numbers:
Swim: 1h31m, 6550y
Bike: 5h36m, 104mi
Run: 0, 0
Strength:
TOTAL: 9h27m
TSS: 496
Monday, November 24, 2014
Weekly Wrap-up 11-24-14
Another week best classified as "Better Than Nothing". Definitely in a solid funk not able to really train. Probably a little like a drug addict, smoker, gambler, etc only being given 1/2 his normal weekly fix. IT sucks. You have trouble focusing on you key races since just finishing them doesn't seem possible from where your at. So the next great piece of advice I received was to see the massage therapist and don't F*** around... go 2-3 times a week until it's better. It will hurt. They will strip the muscles and try and undo the damage. Training will be very very light, just enough to stay loose and aide recovery.
I have to keep telling myself that I can and will get past this and return to what I love doing. Hopefully I'll better appreciate it better and have a stronger focus in my training moving forward. A little break isn't a terrible thing. I accomplished so much last year and clearly got a little carried away with what I could do in the Fall after IMWI. Lesson learned, but ohhh, it's a hard, hard lesson.
I'm also on call for work 2 of the next 3 weeks. So there's that too. So get healthy. Build back into a routine, and make every session matter in some way. Plus, in all reality, I'm not really any farther behind than I was this time last year. I'm still riding more, and more consistently, and swimming a little more with better quality too. I'm also doing a lot more strength training than before.
By the numbers:
Swim: 2h47m, 12,050y
Bike: 6:24, 120mi
Run: 0, 0
Strength: 1h30m
TOTAL: 10h40m
TSS: 681
I have to keep telling myself that I can and will get past this and return to what I love doing. Hopefully I'll better appreciate it better and have a stronger focus in my training moving forward. A little break isn't a terrible thing. I accomplished so much last year and clearly got a little carried away with what I could do in the Fall after IMWI. Lesson learned, but ohhh, it's a hard, hard lesson.
I'm also on call for work 2 of the next 3 weeks. So there's that too. So get healthy. Build back into a routine, and make every session matter in some way. Plus, in all reality, I'm not really any farther behind than I was this time last year. I'm still riding more, and more consistently, and swimming a little more with better quality too. I'm also doing a lot more strength training than before.
By the numbers:
Swim: 2h47m, 12,050y
Bike: 6:24, 120mi
Run: 0, 0
Strength: 1h30m
TOTAL: 10h40m
TSS: 681
Monday, November 17, 2014
The race is on!!!... and I'm in trouble! The Weekly Wrap up 11/17/14
IMAZ was contested yesterday. Most noteable for me at least, was that Scott Iott crushed it! In a way that was just downright scary. Almost exact same swim time as IMWI. A strong 4:52 bike to pull himself up to the top 5 of the AG..and set him up for a screaming run. A 2:58 effort! 1/2 of me says "I surrender". With my ongoing injury, shakey motivation and a little more focused on starting up coaching on the side. The other 1/2 say "F that!". Last season was really my 1st attempt and raising my game to really compete with the best. I can get faster. I can focus, make the best use of my limited time and crush it. So looking at my strengths and situation what does that mean? It means I need to bike with speed more like Zucco and have a 5-8' lead off the bike and hang on for my life on the run. Will that be enough.... not if Scott can roll a sub 3:10 at Kona. But it be fun trying and a great experience either way.
How do I accomplish that. I have 3 things planned for the offseason:
1) Raise my FTP or at least my overall "strength" by riding 6-7 days a week with 3 quality rides focused on intervals at 105%+ and otherwise zone 2 to keep up my overall training load. This should work well as I'm still not running.
2) Improve my aerodynamics through position - I'm trying a -35deg stem, but switched back to the OEM headset top cap. So I'm not quite 10mm lower. I went 5mm longer on the stem length. So now I'm even lower, but I'm rotating my hips further forward to maintain a similar open hip angle.
3) Improve my aerodynamics through equipment - Single front ring - I'm going to purchase a "narrow-wide" 54T aero front ring and run that with a 11-28 rear cassette and train to be comfortable at lower RPM's seated. I could go 11-32 or 11-34 but I think I'd give back some aero and the gaps between gears would get a little too large. The things to test will be if the chain stays on or drops, and what type of speed improvements do I see. Hard to objectively test those now that I'll be indoors. But we'll use some basic logic here. I'll have to fab a small aero "block" to go over the fr. der. hanger as it cannot be removed on a Trek SC frame. Falco is making this ring in a short run for a couple athletes including some pros looking for an edge. My buddy advises against it, sure I'll drop my chain and ruin any advantage it gives. I'll take my chances I guess.
This weeks training was unremarkable overall. I will note that I tried a couple Sufferfest videos with short sprints and I'm hooked. You get that slightly shakey feeling afterwards. Probably from using some fast twitch muscles. But I like it. Pound out 90 TSS in 1 hour easy!
By the numbers:
Swim: 2h59m, 12,950y
Bike: 6h4m, 121mi
Run: 0h, 0mi
Strength: 2h
Total: 11h09m
751 TSS
NOTE: the speed on my trainer at the resistance I want is running a little slow right now. SO my mileage is low compared to the effort. I'd say 2-3mph difference compared ot training set-up outdoors.
How do I accomplish that. I have 3 things planned for the offseason:
1) Raise my FTP or at least my overall "strength" by riding 6-7 days a week with 3 quality rides focused on intervals at 105%+ and otherwise zone 2 to keep up my overall training load. This should work well as I'm still not running.
2) Improve my aerodynamics through position - I'm trying a -35deg stem, but switched back to the OEM headset top cap. So I'm not quite 10mm lower. I went 5mm longer on the stem length. So now I'm even lower, but I'm rotating my hips further forward to maintain a similar open hip angle.
3) Improve my aerodynamics through equipment - Single front ring - I'm going to purchase a "narrow-wide" 54T aero front ring and run that with a 11-28 rear cassette and train to be comfortable at lower RPM's seated. I could go 11-32 or 11-34 but I think I'd give back some aero and the gaps between gears would get a little too large. The things to test will be if the chain stays on or drops, and what type of speed improvements do I see. Hard to objectively test those now that I'll be indoors. But we'll use some basic logic here. I'll have to fab a small aero "block" to go over the fr. der. hanger as it cannot be removed on a Trek SC frame. Falco is making this ring in a short run for a couple athletes including some pros looking for an edge. My buddy advises against it, sure I'll drop my chain and ruin any advantage it gives. I'll take my chances I guess.
This weeks training was unremarkable overall. I will note that I tried a couple Sufferfest videos with short sprints and I'm hooked. You get that slightly shakey feeling afterwards. Probably from using some fast twitch muscles. But I like it. Pound out 90 TSS in 1 hour easy!
By the numbers:
Swim: 2h59m, 12,950y
Bike: 6h4m, 121mi
Run: 0h, 0mi
Strength: 2h
Total: 11h09m
751 TSS
NOTE: the speed on my trainer at the resistance I want is running a little slow right now. SO my mileage is low compared to the effort. I'd say 2-3mph difference compared ot training set-up outdoors.
Monday, November 10, 2014
Weekly Wrap-up 11/10/14
Not a great week. Finished up a period of not swimming, cycling or running. Just strength training and yoga. No real chance in my ITB. So piss on that! I started swimming and cycling again. I think the stretch cords are helping, but it will be a long slow process to strengthen that hip, and then get the swelling down.
I did try out my Hokas. As usual, I had no issue going 2 miles without pain after a warm-up with the stretch cords, stretching and rolling first. But the next day, just 0.5mi in and I was done. Oh well. Just stick with the PT process and hope for the best. I'll just really focus on the bike and swim.
As for the Hoka Cliftons. I like them. I can't give a full review as I'm fat and out of running shape, so I'm just slow. I guess I can't complain as "slow" is still an 8:00 pace at 140bpm HR. But 3 months ago, that was 7:15-7:20.
By the numbers:
Swim: 7350y, 1h43m
Bike: 88mi, 4h39m
Run: 2.9mi, 0h26m
Strength: 3h10m
TOTAL: 9h58m
TSS: 533
The good news is my massage therapist is back form vacation and I have a appointment tomorrow. I might need another 30m session next week and maybe keep going once a week until things clear up a bit.
I did try out my Hokas. As usual, I had no issue going 2 miles without pain after a warm-up with the stretch cords, stretching and rolling first. But the next day, just 0.5mi in and I was done. Oh well. Just stick with the PT process and hope for the best. I'll just really focus on the bike and swim.
As for the Hoka Cliftons. I like them. I can't give a full review as I'm fat and out of running shape, so I'm just slow. I guess I can't complain as "slow" is still an 8:00 pace at 140bpm HR. But 3 months ago, that was 7:15-7:20.
By the numbers:
Swim: 7350y, 1h43m
Bike: 88mi, 4h39m
Run: 2.9mi, 0h26m
Strength: 3h10m
TOTAL: 9h58m
TSS: 533
The good news is my massage therapist is back form vacation and I have a appointment tomorrow. I might need another 30m session next week and maybe keep going once a week until things clear up a bit.
Wednesday, November 5, 2014
Weekly Wrap-up 11/03/14
I way behind on my weekly summary. Been busy with some testing, writting and essay and other fun stuff. My PT is going OK. I've had some dark moments but I think I'm in the right direction. Huge thansk to Kevin Nickel http://kevinnickel.blogspot.com/ & http://www.pinnacleortho.com/ for soem strenghtening suggestions. Aaron Apter of Chicago als ogave me some suggestion and I purchased a book to help with long term running improvement. Yoga seems to be helping and I'm pretty well sold. I'll recommend to anyone that has any type of hip strength and flexibility issues, that this IS the way to improve that.
I'm back to swimming and biking again as 6 days off proved once again that it made no difference even while taking prescription NSAID's. So the plan is Yoga, Strength trianing, stretching, stretch cords, rolling, more stretching, and more rolling.
The other thing I'm going to try is rotating in a pair of Hoka's. Yes Hokas. Don;t worry, it's just a "Gateway" drug version... the Clifton. I'm told it's not a "real Hoka" and that it feels more like Kinvaras with extra cushion... and a curved profile. Scott Iott on a recent podcast even admitted to buying a pair and finding they helped his lower leg issues. So if a sub 3:10 IM runner (that's a BQ time FWIM) says they work... and are not just for masters athletes.... then I believe him.
A few other things I'm wanting to try. I want to get and even lower stem and really maximize my aero. I'm not totally sure if going a few mm lower will save me a couple watts, but I feel like I can go lower, so it's worth a try. Since I have no spacers now, it will be easy to add a couple in. I'm also toying with going to a single chainring, again to improve aero. I'm OK with grinding up hills a little and train that way, so I'm not seeing a major disadvantage. I think a 50 or 52 chainring will work fine with a 11-28 or 11-32... or 11-34 MTB cassette. I'll want a long cage for the last 2 options. I've run it through some calculators and it's very tempting. I think the aero savings as 2-3 watts, so not chump change. Adding 5W to my FTP is a lot of work, so 2-3W at 70.3 pace is substantial.
By The Numbers:
Swim: 1h, 4300y
Bike: 1h40m, 34mi
Run: 0, 0
Strength: 2h40m
TOTAL: 5h20m
TSS: 284
The lightest training week for me in....ummmm....uhhhhh.... crap, 3 years? Maybe that's a good thing. I should have been this light the 2 weeks after IMWI... but hey, live and learn.
I'm back to swimming and biking again as 6 days off proved once again that it made no difference even while taking prescription NSAID's. So the plan is Yoga, Strength trianing, stretching, stretch cords, rolling, more stretching, and more rolling.
The other thing I'm going to try is rotating in a pair of Hoka's. Yes Hokas. Don;t worry, it's just a "Gateway" drug version... the Clifton. I'm told it's not a "real Hoka" and that it feels more like Kinvaras with extra cushion... and a curved profile. Scott Iott on a recent podcast even admitted to buying a pair and finding they helped his lower leg issues. So if a sub 3:10 IM runner (that's a BQ time FWIM) says they work... and are not just for masters athletes.... then I believe him.
A few other things I'm wanting to try. I want to get and even lower stem and really maximize my aero. I'm not totally sure if going a few mm lower will save me a couple watts, but I feel like I can go lower, so it's worth a try. Since I have no spacers now, it will be easy to add a couple in. I'm also toying with going to a single chainring, again to improve aero. I'm OK with grinding up hills a little and train that way, so I'm not seeing a major disadvantage. I think a 50 or 52 chainring will work fine with a 11-28 or 11-32... or 11-34 MTB cassette. I'll want a long cage for the last 2 options. I've run it through some calculators and it's very tempting. I think the aero savings as 2-3 watts, so not chump change. Adding 5W to my FTP is a lot of work, so 2-3W at 70.3 pace is substantial.
By The Numbers:
Swim: 1h, 4300y
Bike: 1h40m, 34mi
Run: 0, 0
Strength: 2h40m
TOTAL: 5h20m
TSS: 284
The lightest training week for me in....ummmm....uhhhhh.... crap, 3 years? Maybe that's a good thing. I should have been this light the 2 weeks after IMWI... but hey, live and learn.
Monday, October 27, 2014
OK.... S*** Just Got Real...
Alright Mr. ITB on my right leg... if you want a fight m***** f**** you got one! You just seem to get worse even without running. Seems you don't care for cycling or even kicking when swimming. So today longer ride is the last you get for a while. I won't let you ruin my whole 2015 season. You may have been the price I paid for success last year, but I will defeat you.
The plan.... time to go to the leg injury experts.... runners:
Meanwhile I'm taking up Yoga. Yes, Yoga. I'll switch to upper body and core strength training only, until inflammation is gone and flexibility returns. Swimming will be with a pull buoy only until inflamation is gone.... we'll see how that goes.
What does that mean? We'll I get to find out first hand what it's like to come back from minimal fitness. The hope is that any new level you achieved in precious years will allow you to build back quicker.
This may be harder than 20+ hour training weeks. But it should teach me a lot.
Sunday, October 26, 2014
Weekly Wrap-up 10-26-14 - The Highs & the Lows
Lets start with the highs. The positive things. My newest endeavor... coaching. Things are progressing well. I have a blog, a facebook page, a USAC Level 3 coaching license and a lot of enthusiasm. I'm really starting a 2nd career on the side. That's exciting and a little scary. Fortunately, I'm not having to quit my day job to make it happen. Could I do it full time? I'm not sure. It would be hard to leave the steady pay and benefits completely and to do nothing but live and breath endurance sports. Having a "normal" job does give me a little bit of separation I think and a healthy perspective. I truly do understand what it takes to balance a full time job, training, family and other commitments outside of work.
I currently have one athlete, and 3 prospects. And I hoping I'm not too far from joining that mysterious coaching group that I've mentioned a few times now. I feel like a NFL draft pick waiting to find out who he'll play for.
My 1st athlete is very enthusiastic, willing to put in the work and learn, and I feel has a lot of potential. He's could be the perfect client in a sense. One that you have to may have to reign in more than push. I'm really excited to see what he can accomplish.
Other good news, my weight gain has been reversed after a solid week of discipline. I'm not sure how much i lost as I didn;t even want to weigh myself before I started. It would have been too depressing. I think I was up to 174lbs. Now around 171... but I'll figure 1lb for lack of glycogen/water. Remember, when your dieting or training hard, glycogen get stored with water. I forget the exact number, so don't quote me, but I think a 1000 calorie deficit (your "tank" is 1/2 empty) is about 1lb. So full bonked... you'd be 2lbs light.
The bad news... my ITB still sucks. I'm on call this weekend, so to top it off, my training has been lack luster and I was on vacation last weekend. So what should be week 1 of Base 1 for my build towards an early season "A" race, isn't really building anything. Just holding a plateau at the bottom of the curve. I'm wondering too if I can in fact keep riding and have my ITB recover at the same time.
Its pretty clear what my ITB issue is. 1) It's tight. I'm rolling, stretching, chiropractor, but it's not getting much better. I'll just need to bump up the frequency of rolling and stretching. the result of the tightness is very clear swelling beside the knee. This is the acute symptom. It's just like other forms of tendinitis I've had. Until I can get the swelling down, I'm screwed. I'm wondering if the same type of eccentric motions that you use for Achilles tendon would work? Maybe just stretch cords for leg lifts in all 3 directions. Hmmmm... I think my wife has some cords, I'll give those a try. I'm almost thinking it's a combination of my glutes, hip flexors and the medial... something or other (I'm not a physiologist) ... it's the muscles that the ITB helps control, the lateral/stabilizing motion of the leg.
By the numbers:
(assuming I go for a 75' ride on this gorgeous afternoon)
Swim: 14,400y, 3h24m
Bike: 157mi, 8h49m
Run: 5m, 0.7mi
Strength: 1h25m
Total: 13h45
TSS: 851
Tuesday, October 21, 2014
Weekly Wrap-up 10/21/14
Not a great week. Supposed to be starting my base 1 phase. But 2 chiropractor visits, lots of rolling, etc and I thought my ITB was improving. WRONG! Had a couple OK runs, but Sat & Sunday it went downhill. I just wasn't ready.
So now for Plan B...
No running until it's 100%. Meaning no tightness, I don't feel it cycling or swimming at all. I figure that will take 2-3 months... yes, not weeks, months. I have to consider my priorities for next season. Priority #1 is having a good showing at Kona... and running the whole thing. I think NOLA still stays on my schedule, and will be an "A" race but my run will obviously not be in top form. So I'll just have to adjust my expectations.
My focus will then be on swim & bike, which honestly, is where I have the most room for improvement anyway. I know i can run faster at Kona than IMWI is I simply pace it better, and ride the bike within my limits, factoring in the heat and most of all, execute on nutrition and hydration. Great execution with sub-par fitness will ALWAYS beat poor execution with great fitness. Obviously there is the whole spectrum in between too. But I'm always reminded of the 2 faster athletes in my age group at IMWI that didn't or were unable to execute that day. If this ITB isn't fixed, that will be me, putting in a 5+hour marathon just to reach the finish line.
So my rehab plan will now include strength training 2 days a week, core work 1 day a week, yoga 1-2 days a week (my wife has expressed interest in doing this class as well....which would be cool) and rolling 2-3 times per day and some basic side leg lifts. Strength training will include dead lifts and squats and the central theme. With some lunges as well to shore up my glutes, which were the root cause of this injury.
By the numbers:
Swim - 18,200y, 4h17m
Bike - 135mi, 6h35m
Run - 12mi, 1h42m
Strength - 1h35m
Total - 15h15m
TSS - 925
At this point I'll keep my ATP the same, and just increase my swimming and cycling and strength related workouts to try and fill in the gaps lefts from running.
It's frustrating, but I'm not going to panic. I'm happy as hell this happened now, not in August, and not next Sept.
So now for Plan B...
No running until it's 100%. Meaning no tightness, I don't feel it cycling or swimming at all. I figure that will take 2-3 months... yes, not weeks, months. I have to consider my priorities for next season. Priority #1 is having a good showing at Kona... and running the whole thing. I think NOLA still stays on my schedule, and will be an "A" race but my run will obviously not be in top form. So I'll just have to adjust my expectations.
My focus will then be on swim & bike, which honestly, is where I have the most room for improvement anyway. I know i can run faster at Kona than IMWI is I simply pace it better, and ride the bike within my limits, factoring in the heat and most of all, execute on nutrition and hydration. Great execution with sub-par fitness will ALWAYS beat poor execution with great fitness. Obviously there is the whole spectrum in between too. But I'm always reminded of the 2 faster athletes in my age group at IMWI that didn't or were unable to execute that day. If this ITB isn't fixed, that will be me, putting in a 5+hour marathon just to reach the finish line.
So my rehab plan will now include strength training 2 days a week, core work 1 day a week, yoga 1-2 days a week (my wife has expressed interest in doing this class as well....which would be cool) and rolling 2-3 times per day and some basic side leg lifts. Strength training will include dead lifts and squats and the central theme. With some lunges as well to shore up my glutes, which were the root cause of this injury.
By the numbers:
Swim - 18,200y, 4h17m
Bike - 135mi, 6h35m
Run - 12mi, 1h42m
Strength - 1h35m
Total - 15h15m
TSS - 925
At this point I'll keep my ATP the same, and just increase my swimming and cycling and strength related workouts to try and fill in the gaps lefts from running.
It's frustrating, but I'm not going to panic. I'm happy as hell this happened now, not in August, and not next Sept.
Monday, October 13, 2014
Weekly Wrap-up - 10/13/14
Another week without running. Grrrr. ITB seems to slowly be improving. Stretching seems to be helping the most. I'm still rolling but more focused on the tight muscles NOT rolling what's sore. Time off cycling made no difference, so I'm definitely riding again. Online research I've done suggests that it's a good alternative to running to maintain overall fitness. Oddly, kicking while swimming aggravates just a bit and possibly more than cycling.
It of course became a BIG swimming week. I feel really good in the pool and that increases my motivation. Swimming is so boring otherwise, that motivation comes a lot from how you feel, seeing improvement or just a reminder at how important it is to hit T1 feeling strong, not destroyed. Plus, a good swim workout, probably kicks in even more endorphins than a good run or bike session. Maybe be cause mentally, it's my weakest discipline, so I expect good runs and good rides, but I don't expect to have awesome pool sessions. So when I do, I feel like a superhero that crushed it. I try and visualize hitting the Pier in Kailua Bay at the back of a solid swim group ahead to the log jam just behind me. Then I can get to work on the bike nice and relaxed. At least that the plan for now...
By the Numbers:
Swim: 22,400y, 5h12m
Bike: 103.6mi, 5h06m
Run: 0mi, 0h0m
Strength: 1h50m
TOTAL: 12h13m
TSS: 837
Still losing fitness overall, but gaining in swimming. But it is impressive to see that taking 2 weeks off running, does result in losing 1/2 my CTL, but you can see how that will come back quickly as I ramp mileage up, especially running 6 days a week. A CTL of 23 (about where I will bottom out), is only about 20mpw at an easy run pace. I'll probably target 10 miles this week, 15 next week and just very slowly increase from there until I get to 40mpw for a couple weeks. Then start add in some tempo runs if I'm still healthy, then increase to 45mpw and just hold there for the 1st 1/2 of my season. For the 2nd 1/2 I'll try and get to 50mpw and hold that if I can.
Kona Musings:
So I can't help but think about next October after seeing coverage, photos and stories from Saturday. It's intimidating. I realize now that running under 3:30, will be a challenge in the heat. I think about those hot days I had here and I ran a solid 0:20 slower per mile, so my 3:21 becomes 3:29ish. Getting lean will be important, and pacing and nutrition will be everything. On the swim, I'd like to go around 1:00-1:01 and come out in the top 100 or so male amateurs. I think if I improve my threshold swim pace, get in a good group on the swim, it's doable. The bike will be all discipline. Get in that nutrition, keep wattage under control and ignore what everyone else is doing.... and don't get a drafting penalty...haha.
I'm still not sure if I'll convince my parents to come and allow me to pay for most of their expenses (only way it will happen). For me, it's a matter of buying an experience. Their 50th wedding anniversary is that following August in 2016. They did so much for me when I was growing up... and in the end, money is just money. You can't always buy time or buy memories with your family, but this is one time maybe I can. I'm sure my wife would happily trade $4k for 9 good quality days with my father that passed recently. In the scheme of things, that nothing. Especially when I'm riding a $7k bike, spending $5k a year on race entry fees, hotels, food, nutrition, shoes, tires, etc.
I hope to book a rental home this week if possible... before they get sucked up. Though these luxury 3-4BR homes seem a little less popular it seems. I love the location. Near the public pool, a little private beach for the kids, a short walk from the pier and downtown...and Ali Drive for spectating.
Other notes:
I purchased the coaching Edition of Training Peaks. Right now I'm just reviewing the training of 1 athlete and of course coaching myself. I better make sure I sign a waiver for myself. I almost fired my coach and sued him after I got the ITB issue. I mean seriously, what asshole coach schedules a training run only 5 days after a IM? Why?
It of course became a BIG swimming week. I feel really good in the pool and that increases my motivation. Swimming is so boring otherwise, that motivation comes a lot from how you feel, seeing improvement or just a reminder at how important it is to hit T1 feeling strong, not destroyed. Plus, a good swim workout, probably kicks in even more endorphins than a good run or bike session. Maybe be cause mentally, it's my weakest discipline, so I expect good runs and good rides, but I don't expect to have awesome pool sessions. So when I do, I feel like a superhero that crushed it. I try and visualize hitting the Pier in Kailua Bay at the back of a solid swim group ahead to the log jam just behind me. Then I can get to work on the bike nice and relaxed. At least that the plan for now...
By the Numbers:
Swim: 22,400y, 5h12m
Bike: 103.6mi, 5h06m
Run: 0mi, 0h0m
Strength: 1h50m
TOTAL: 12h13m
TSS: 837
Still losing fitness overall, but gaining in swimming. But it is impressive to see that taking 2 weeks off running, does result in losing 1/2 my CTL, but you can see how that will come back quickly as I ramp mileage up, especially running 6 days a week. A CTL of 23 (about where I will bottom out), is only about 20mpw at an easy run pace. I'll probably target 10 miles this week, 15 next week and just very slowly increase from there until I get to 40mpw for a couple weeks. Then start add in some tempo runs if I'm still healthy, then increase to 45mpw and just hold there for the 1st 1/2 of my season. For the 2nd 1/2 I'll try and get to 50mpw and hold that if I can.
Kona Musings:
So I can't help but think about next October after seeing coverage, photos and stories from Saturday. It's intimidating. I realize now that running under 3:30, will be a challenge in the heat. I think about those hot days I had here and I ran a solid 0:20 slower per mile, so my 3:21 becomes 3:29ish. Getting lean will be important, and pacing and nutrition will be everything. On the swim, I'd like to go around 1:00-1:01 and come out in the top 100 or so male amateurs. I think if I improve my threshold swim pace, get in a good group on the swim, it's doable. The bike will be all discipline. Get in that nutrition, keep wattage under control and ignore what everyone else is doing.... and don't get a drafting penalty...haha.
I'm still not sure if I'll convince my parents to come and allow me to pay for most of their expenses (only way it will happen). For me, it's a matter of buying an experience. Their 50th wedding anniversary is that following August in 2016. They did so much for me when I was growing up... and in the end, money is just money. You can't always buy time or buy memories with your family, but this is one time maybe I can. I'm sure my wife would happily trade $4k for 9 good quality days with my father that passed recently. In the scheme of things, that nothing. Especially when I'm riding a $7k bike, spending $5k a year on race entry fees, hotels, food, nutrition, shoes, tires, etc.
I hope to book a rental home this week if possible... before they get sucked up. Though these luxury 3-4BR homes seem a little less popular it seems. I love the location. Near the public pool, a little private beach for the kids, a short walk from the pier and downtown...and Ali Drive for spectating.
Other notes:
I purchased the coaching Edition of Training Peaks. Right now I'm just reviewing the training of 1 athlete and of course coaching myself. I better make sure I sign a waiver for myself. I almost fired my coach and sued him after I got the ITB issue. I mean seriously, what asshole coach schedules a training run only 5 days after a IM? Why?
Friday, October 10, 2014
ITB Rehab Plan
Doing some Google search comes across a TON on info on this injury. Here's my current plan:
1) Stop running AND cycling for a few more days.
2) Stretch, stretch, stretch.... like hold it for 30 seconds... and repeat 5X!
3) Foam Roll... but DONT roll the ITB. Roll out the root cause, which for me I believe is tight glutes and quads and supporting hip muscles. This all started when I has a sort glut/hip area and stupidly ran on it anyway, thinking it would help loosen it up. 4) do hip strengthening exercises along with general strength training using free weights. Sretch out really good after lifting.
How did it all start? I'm now 100% confident it was from my Ironman run, not just the high volume training the 2-3 years before it. I ran a solid 12 miles with bad form. So what's the less on here? 2 takeaways for me. 1) take more time off and stretch, roll and get a massage sooner after the event and the week following. Don't run at all for at least 10-14 days and no cycling either for at least 5-6 days. Next year I'll have the luxury of not do jack s*** for at least 2-3 weeks. 2) Do more transition runs and bricks? Why? well I need to get in at least a little time running on fatigued legs so the supporting muscles can adapt a little. It's also good for mentally practice slowing down off the bike. It's also fairly time efficient to squeeze in a run after a long bike.
Again, on the flip side I hitting the pool hard. Doubling up today (AM & Lunch swims). I should get in over 20k yards this week.
1) Stop running AND cycling for a few more days.
2) Stretch, stretch, stretch.... like hold it for 30 seconds... and repeat 5X!
3) Foam Roll... but DONT roll the ITB. Roll out the root cause, which for me I believe is tight glutes and quads and supporting hip muscles. This all started when I has a sort glut/hip area and stupidly ran on it anyway, thinking it would help loosen it up. 4) do hip strengthening exercises along with general strength training using free weights. Sretch out really good after lifting.
How did it all start? I'm now 100% confident it was from my Ironman run, not just the high volume training the 2-3 years before it. I ran a solid 12 miles with bad form. So what's the less on here? 2 takeaways for me. 1) take more time off and stretch, roll and get a massage sooner after the event and the week following. Don't run at all for at least 10-14 days and no cycling either for at least 5-6 days. Next year I'll have the luxury of not do jack s*** for at least 2-3 weeks. 2) Do more transition runs and bricks? Why? well I need to get in at least a little time running on fatigued legs so the supporting muscles can adapt a little. It's also good for mentally practice slowing down off the bike. It's also fairly time efficient to squeeze in a run after a long bike.
Again, on the flip side I hitting the pool hard. Doubling up today (AM & Lunch swims). I should get in over 20k yards this week.
Monday, October 6, 2014
Weekly Wrap-up - 10/06/14
2nd week in he preparation phase... which is doubling as part of my off season. As I mentioned in my previous post, I'll be doing a little bit different approach. No running until my ITB is healed and I may need to stop cycling for a bit too. I might even use the Green Bay trip next week as an excuse to do nothing for a couple days. Though I was hoping to start running again next week. Keeping my fingers crossed that the rolling helps, a massage this week also helps and I can move past this slowly. I did weights and some plyometrics this morning. Hopefully some of that strength training pays off. I'm also going to start doing a indoor spinning class on Friday for fun.
A not so great milestone. I think this might be the 1st time I've had 0 run miles for a full week in over 4 years. Wow. ATL is down to the same as last Feb... which really isn't so bad. If I stick to my current plan is will bottom out this week. But that plan may still change.
On the positive, I've excited to get back in the pool and see some improvements. I'm also excited to start coaching, just as soon a I can get some insurance coverage. More on that in another blog that I think I'll start specific to coaching.
By the numbers:
Swim: 2h46m, 11,850y
Bike: 7h10m, 151mi
Run: 0, 0
Strength: 1h35m
Total: 11h46m, 697 TSS
PMC: CTL 125, TSB 26.9, ATL 94.7
A not so great milestone. I think this might be the 1st time I've had 0 run miles for a full week in over 4 years. Wow. ATL is down to the same as last Feb... which really isn't so bad. If I stick to my current plan is will bottom out this week. But that plan may still change.
On the positive, I've excited to get back in the pool and see some improvements. I'm also excited to start coaching, just as soon a I can get some insurance coverage. More on that in another blog that I think I'll start specific to coaching.
By the numbers:
Swim: 2h46m, 11,850y
Bike: 7h10m, 151mi
Run: 0, 0
Strength: 1h35m
Total: 11h46m, 697 TSS
PMC: CTL 125, TSB 26.9, ATL 94.7
Sunday, October 5, 2014
Off Season Plans... or rather change of plans
I previously had wanted to roll right into a full 6 month plan leading to my 1st "A" race in April. But... looks like my ITB isn't on the same page. It's going to probably take a few weeks to work through, then a very, very slow build back into running base. Cycling is also aggravating it a bit, so looks like it will be primarily a swimming and strength focus for a couple weeks. That's not a bad thing. It is off season after all.
ATP - No Annual Training Plan until it's healed. No need to have that looming over my head. I've dug out of a injury before, so I know I can do it again. Better to get 100% and be able to dive back into training than let it linger. It's also an opportunity to see how well my base from the last 2 years allows me to progress and how far my fitness slides.
Coaching - This will give me an opportunity to focus some time on transitioning into the world of coaching. That's right, I've decided this is the right move, something that complements my passion for the sport and will allow me to challenge myself in a different way. I'm taking steps to make it happen.
Step 1 - The first is to protect my myself... and that means professional liability insurance.
Step 2 - Next is a Training Peaks Coaching membership to be able to manage training plans and schedules and get familiar with the software. I have a few willing "guinea pigs".... or rather trusting athletes that I can start off with.. I'll have to put together a general waiver and some sort of agreement so expectation are clear. At some point I do need to transition them to being paying clients as I gain experience. Hopefully I'll have some proven results and that won't be a issue.
Step 3- Professional certification. This provides some beneficial formal education, reduced your liability exposure and is a prerequisite for Step 4
Step 4 - Join a coaching franchise that has approached me. Becomes part of a well respected team and share in resources, increased exposure and in the end, just have more fun doing it with a bunch of great people that are passionate about the sport... and nothing wrong with making some money doing what you love.
That's really the American Dream isn't it. My focus is still on helping athletes improve. Even if I became a full time coach, I'm not going to make more money than my current career, so it's never going to be about money. But having just gone through the passing of my father in law this last week, it does remind you that in the end, you only live once, so what are you getting out of life? What's really important? What changes can you make to improve you life experience.
That being said, I did have someone I respect tell me to be careful and that there is always the risk that the focus can become more about money and business than helping athlete reach their goals. Another coach told me that you have to be careful not to get too emotionally connected with athletes as they can often let you down when they miss workouts or don't demonstrate the same commitment and drive that made you successful as an athlete.
Lupus Foundation of America, Iowa Chapter Fundraising - With everything going on I don't want to lose focus on this fundraising and awareness campaign. I still plan to get a new trisuit designed, and renew a fundraising campaign this winter prior to my first race in April. I may recruit my cousin, a graphic arts designer, to maybe help me come up with a creative design. Again, I'm thinking a bright purple that really grabs your attention from a distance and gets you looking. This years suit was still a little understated. We'll have to fix that.
ATP - No Annual Training Plan until it's healed. No need to have that looming over my head. I've dug out of a injury before, so I know I can do it again. Better to get 100% and be able to dive back into training than let it linger. It's also an opportunity to see how well my base from the last 2 years allows me to progress and how far my fitness slides.
Coaching - This will give me an opportunity to focus some time on transitioning into the world of coaching. That's right, I've decided this is the right move, something that complements my passion for the sport and will allow me to challenge myself in a different way. I'm taking steps to make it happen.
Step 1 - The first is to protect my myself... and that means professional liability insurance.
Step 2 - Next is a Training Peaks Coaching membership to be able to manage training plans and schedules and get familiar with the software. I have a few willing "guinea pigs".... or rather trusting athletes that I can start off with.. I'll have to put together a general waiver and some sort of agreement so expectation are clear. At some point I do need to transition them to being paying clients as I gain experience. Hopefully I'll have some proven results and that won't be a issue.
Step 3- Professional certification. This provides some beneficial formal education, reduced your liability exposure and is a prerequisite for Step 4
Step 4 - Join a coaching franchise that has approached me. Becomes part of a well respected team and share in resources, increased exposure and in the end, just have more fun doing it with a bunch of great people that are passionate about the sport... and nothing wrong with making some money doing what you love.
That's really the American Dream isn't it. My focus is still on helping athletes improve. Even if I became a full time coach, I'm not going to make more money than my current career, so it's never going to be about money. But having just gone through the passing of my father in law this last week, it does remind you that in the end, you only live once, so what are you getting out of life? What's really important? What changes can you make to improve you life experience.
That being said, I did have someone I respect tell me to be careful and that there is always the risk that the focus can become more about money and business than helping athlete reach their goals. Another coach told me that you have to be careful not to get too emotionally connected with athletes as they can often let you down when they miss workouts or don't demonstrate the same commitment and drive that made you successful as an athlete.
Lupus Foundation of America, Iowa Chapter Fundraising - With everything going on I don't want to lose focus on this fundraising and awareness campaign. I still plan to get a new trisuit designed, and renew a fundraising campaign this winter prior to my first race in April. I may recruit my cousin, a graphic arts designer, to maybe help me come up with a creative design. Again, I'm thinking a bright purple that really grabs your attention from a distance and gets you looking. This years suit was still a little understated. We'll have to fix that.
Sunday, September 28, 2014
Weekly Wrap-up 09-28-14
1st week at some sort of structured workouts.
By the numbers:
Swim - 2h09m, 9100y
Bike - 7h46m, 160mi
Run - 1h38m, 12.8mi
Strength - 1h30m
TOTAL - 13h36m, 753TSS
This is part of a preparation phase. I start strength training again and ease back into a normal schedule. There's one catch. My ITB is giving my trouble. I still want to do a 1/2 marathon in 2 weeks, so I'l hitting the roller pretty hard and laying off the run miles. I ran a 5k Sat. and given my increase in weight, and lack of running, I thought my 17:53 was pretty good. I didn't push it too hard, paced it fairly well and it included a pretty good hill. My Garmin 405 says 297ft. It also tells me that my threshold pace right now is probably closer to 5:55-6:00 right now. After the 1/2, I think I'll take a solid 10 days off running if needed. If The ITB becomes chronic, then I might look at a cortisone shot to get the inflammation down.
Overall, it's off season. I'm mostly focused on fun workouts, trying to build some durability with strength training, maintain my swim, enjoy some nice cool Fall rides and get my head clear.
Like last year, I'll split my season in 1/2. But I want to do the split earlier, for a more complete build leading to Kona. Really, it will be split in 3 parts. With NOLA in April, a break, a base & couple build periods leading to Steelhead and/or Pigman.
A few other items:
Huge congrats to Daniel Bretscher coming in 2nd at Ironman Chattanooga, behind fellow Iowan Matt Hanson. Daniel put together another smart race with solid swim, bike and run splits. I think he nearly matched his run split from 3 weeks earlier at WI... on a hillier course. Great job. He later tweeted 1 simple thing... "#Kona2015". Hell yes!
Coaching - So I'm looking into the possibility of going into coaching on the side. Probably wouldn't take more than a couple athletes, really just get me feet wet, see what the time commitment is, and go from there. I had previously even offered to coach 1 person for free just to get the experience, but with the liability concerns, I don't that that will work. Plus I need to purchase a Trainingpeaks coaching edition to do it right. Stay tuned!
By the numbers:
Swim - 2h09m, 9100y
Bike - 7h46m, 160mi
Run - 1h38m, 12.8mi
Strength - 1h30m
TOTAL - 13h36m, 753TSS
This is part of a preparation phase. I start strength training again and ease back into a normal schedule. There's one catch. My ITB is giving my trouble. I still want to do a 1/2 marathon in 2 weeks, so I'l hitting the roller pretty hard and laying off the run miles. I ran a 5k Sat. and given my increase in weight, and lack of running, I thought my 17:53 was pretty good. I didn't push it too hard, paced it fairly well and it included a pretty good hill. My Garmin 405 says 297ft. It also tells me that my threshold pace right now is probably closer to 5:55-6:00 right now. After the 1/2, I think I'll take a solid 10 days off running if needed. If The ITB becomes chronic, then I might look at a cortisone shot to get the inflammation down.
Overall, it's off season. I'm mostly focused on fun workouts, trying to build some durability with strength training, maintain my swim, enjoy some nice cool Fall rides and get my head clear.
Like last year, I'll split my season in 1/2. But I want to do the split earlier, for a more complete build leading to Kona. Really, it will be split in 3 parts. With NOLA in April, a break, a base & couple build periods leading to Steelhead and/or Pigman.
A few other items:
Huge congrats to Daniel Bretscher coming in 2nd at Ironman Chattanooga, behind fellow Iowan Matt Hanson. Daniel put together another smart race with solid swim, bike and run splits. I think he nearly matched his run split from 3 weeks earlier at WI... on a hillier course. Great job. He later tweeted 1 simple thing... "#Kona2015". Hell yes!
Coaching - So I'm looking into the possibility of going into coaching on the side. Probably wouldn't take more than a couple athletes, really just get me feet wet, see what the time commitment is, and go from there. I had previously even offered to coach 1 person for free just to get the experience, but with the liability concerns, I don't that that will work. Plus I need to purchase a Trainingpeaks coaching edition to do it right. Stay tuned!
Tuesday, September 16, 2014
2015 Goals, Race Schedule and Annual Training Plan
No time like the present to start looking ahead towards next year. Sure I'm still doing unstructured training this week (doing what I feel like, no real goals, mostly lower intensity) in a transition period. But that changes next week...well sort of. Following "The Training Bible", the start of any ATP is a preparation period. Then, ideally, 3 base periods, 2 build periods and a taper. So roughly, a nice even 6 months to a "A" race. Then, you can take a break (Transition) and then do it all over again, but wit ha shorter base period, since you just recovering some of the base you gave up for the 1st A Race.
Tentatively I'm putting the following race out there...it still pending spousal approval. I listed the Race, category (A/B/C), date, goals/notes.
New Orleans (A) 70.3 - 4/12 (finish <4:10, swim <29, run <1:21)
Trizou Sprint (B) - 05/03 (Time <57:00, win the race...finally beat Kevin in a sprint race..very hard to do)
Galena Triathlon (B) - 5/17 (fun super hilly bike & run course, cold swim, longer run... a real runners tri. Goal - win it. This race is around our wedding anniversary and made for a nice getaway. Plus FWIM-0 You can clean-up on USAT points in this race. Early season, super hilly, cold swim, longer transitions, long run)
Holiday Lake (C+) - 6/7 (I can't taper for everything... but I'll only be into my 1st week of a 4 week build, so I should race pretty well... Goal = Win! Ideally, crush the rolling bike course and cruise the insanely hilly run)
Pigman Sprint? (C+) - 6/8 - (I've never done a "double" race weekend. It is the Iowa World Championships after all, so I probably should make an appearance and let the local/regional pros put me in my place)
Keokuk Y-Athlon (Duathlon?) (C) - 6/20? - not sure on the date here. Would still like to change the course and make it a little more unique. Even a duathlon might be a good idea and do the transition in Rand Park and shorten the bike by 1 mile. Maybe do multiple laps of the newly repaved grand avenue for the run. Might get more interest as a Du and it could be mass start too.
Steelhead 70.3 (B) - 08/09 - (no specific goals, other than a PR for that course, maybe beat my bike watts and otherwise put together a solid race and get some more OWS experience, enjoy the beach, enjoy the day and visit family. I might try and get more of my family out there. If nothing else, a chance to try and pad my USAT rankings...haha.
Pigman Long Course (B)- 08/16 - (Another shot at a double. This one would I would do as a tactical race I think. Try and make the chase swim pack, hang on near the front on the bike and see what my legs have left on the run)
Iowas Best Dam Triathon (C) - 09/13? Might be a fun one near me to race. One final little "test & tune" before the Big Island at the end of my final build. Not bad timing really.
2015 Ironman World Championship, Kailua-Kona, Hawaii (A+++) 10/10 - The BIG ONE! Goals: have a nice relaxing swim <1:03. Have a solid bike, hydrate well and don't get overheated, bike a little conservative. See what my legs give me on the run... go out slow this time. Everyone is fast, expect to be passed a lot the first 14 miles. Slow and steady, easy run pace, hydrate, refuel, stay cool, no walking. See what my legs have left the last 10k.
Few other Kona items: Since most of my race are WS legal, I might be well off getting a tri-suit with sleeves otherwise get some practice rolling it up in transition and using a swim skin. Plus the the short sleeves will give my more sun protection, so only my neck and face is a real concern and I could try arm coolers too.
Training Goals:
1) Increase power by 3% to 317W FTP. (308W now). That would put me at 232NP for Kona @ 0.73IF. Same NP but overall a slightly easier ride than IMWI. Theoretically Bestbikesplit.com says thats a 4:40 @ 250TSS. But I'm not sure how good the BBS model is on that course. I'm thinking it's about 5' optimistic.
2) Work on my position - I think I can comfortably go about 5mm lower up front and stretch out a few mm as well. I'll need a -40 degree stem then add some spacers back as needed.
3) Run stronger - make it a very clear strength- get more durable, drop down to 160-162lbs (5-6lbs lighter than the end of this season). I had a good run at IMWI, but i still fell apart the last 10k. I know I'm capable of more.
4) Swim stronger, straighter, smarter. IMWI showed me that if I can find a comfortable pace really early on and get with a good swim pack, the swim is easy... and much better than the long solo swim I've been used to.
5) Be more mentally prepared for transitions. I made some bad mistakes in both of my 70.3's in transition that cost me 20-60 seconds. At IMWI, I I could have gone at least 30 seconds faster between the two.
6) learn to maintain my legal spacing better. Make sure at a glance, I clearly know how far 7M is. Might have to mark the street in front of my house for a reference.
Tentatively I'm putting the following race out there...it still pending spousal approval. I listed the Race, category (A/B/C), date, goals/notes.
New Orleans (A) 70.3 - 4/12 (finish <4:10, swim <29, run <1:21)
Trizou Sprint (B) - 05/03 (Time <57:00, win the race...finally beat Kevin in a sprint race..very hard to do)
Galena Triathlon (B) - 5/17 (fun super hilly bike & run course, cold swim, longer run... a real runners tri. Goal - win it. This race is around our wedding anniversary and made for a nice getaway. Plus FWIM-0 You can clean-up on USAT points in this race. Early season, super hilly, cold swim, longer transitions, long run)
Holiday Lake (C+) - 6/7 (I can't taper for everything... but I'll only be into my 1st week of a 4 week build, so I should race pretty well... Goal = Win! Ideally, crush the rolling bike course and cruise the insanely hilly run)
Pigman Sprint? (C+) - 6/8 - (I've never done a "double" race weekend. It is the Iowa World Championships after all, so I probably should make an appearance and let the local/regional pros put me in my place)
Keokuk Y-Athlon (Duathlon?) (C) - 6/20? - not sure on the date here. Would still like to change the course and make it a little more unique. Even a duathlon might be a good idea and do the transition in Rand Park and shorten the bike by 1 mile. Maybe do multiple laps of the newly repaved grand avenue for the run. Might get more interest as a Du and it could be mass start too.
Steelhead 70.3 (B) - 08/09 - (no specific goals, other than a PR for that course, maybe beat my bike watts and otherwise put together a solid race and get some more OWS experience, enjoy the beach, enjoy the day and visit family. I might try and get more of my family out there. If nothing else, a chance to try and pad my USAT rankings...haha.
Pigman Long Course (B)- 08/16 - (Another shot at a double. This one would I would do as a tactical race I think. Try and make the chase swim pack, hang on near the front on the bike and see what my legs have left on the run)
Iowas Best Dam Triathon (C) - 09/13? Might be a fun one near me to race. One final little "test & tune" before the Big Island at the end of my final build. Not bad timing really.
2015 Ironman World Championship, Kailua-Kona, Hawaii (A+++) 10/10 - The BIG ONE! Goals: have a nice relaxing swim <1:03. Have a solid bike, hydrate well and don't get overheated, bike a little conservative. See what my legs give me on the run... go out slow this time. Everyone is fast, expect to be passed a lot the first 14 miles. Slow and steady, easy run pace, hydrate, refuel, stay cool, no walking. See what my legs have left the last 10k.
Few other Kona items: Since most of my race are WS legal, I might be well off getting a tri-suit with sleeves otherwise get some practice rolling it up in transition and using a swim skin. Plus the the short sleeves will give my more sun protection, so only my neck and face is a real concern and I could try arm coolers too.
Training Goals:
1) Increase power by 3% to 317W FTP. (308W now). That would put me at 232NP for Kona @ 0.73IF. Same NP but overall a slightly easier ride than IMWI. Theoretically Bestbikesplit.com says thats a 4:40 @ 250TSS. But I'm not sure how good the BBS model is on that course. I'm thinking it's about 5' optimistic.
2) Work on my position - I think I can comfortably go about 5mm lower up front and stretch out a few mm as well. I'll need a -40 degree stem then add some spacers back as needed.
3) Run stronger - make it a very clear strength- get more durable, drop down to 160-162lbs (5-6lbs lighter than the end of this season). I had a good run at IMWI, but i still fell apart the last 10k. I know I'm capable of more.
4) Swim stronger, straighter, smarter. IMWI showed me that if I can find a comfortable pace really early on and get with a good swim pack, the swim is easy... and much better than the long solo swim I've been used to.
5) Be more mentally prepared for transitions. I made some bad mistakes in both of my 70.3's in transition that cost me 20-60 seconds. At IMWI, I I could have gone at least 30 seconds faster between the two.
6) learn to maintain my legal spacing better. Make sure at a glance, I clearly know how far 7M is. Might have to mark the street in front of my house for a reference.
Sunday, September 14, 2014
My Triathlon "career", 2014 Season Review , Planning 2015 and Some Random Thoughts
I thought I'd share some thought on where I've come in my athletic career to give a little background on my accomplishments, a closer look at 2014 and then looking towards the 2015 season.
A history lesson-
As a kid I was outdoors.... a lot. Sandbox, climbing trees, riding my bicycle.... riding it some more... and then some. I guess competition was in my blood. I'd set up a obstacle course in our little asphalt driveway and see how fast I could ride it. I wore out many set of tires doing this. If there was a patch of gravel on the road, I'd lock up the rear and slide it around. When the creek behind our house froze, I was on it...yes, on my bicycle, seeing how fast I could ride on it.
Around 10, I got a Montgomery Wards 21 speed 26" mountain bike. I beat the crap out of it riding in the woods near our house and all over. Later at 14, I purchased my first rode bike, A Schwinn with Wow...14 speeds (maybe it was 12). I think it was around $300, which was quite a bit in 1992. and rode the crap out of it that summer. I'd go for 2-3 hour rides. I think honestly, that's where it really started. I had a need for speed, liked to ride hard, and go far. It unfortunately got stolen later that year. That was a real setback, but it wouldn't keep me down. I went out for track and field that winter/spring. I figured out early I wasn't too bad at this distance running thing. I kept dropping time, earned my varsity letter and was one several "most improved" athletes that season.
That Fall I of course, went out for cross country. It was a rebuilding year for the team having graduated most of their fast runners the previous year. I finished 7th on our team in my first race. I think I ran a 23:xx. Not bad in my first 5k I think. I never finished outside the top 7 on our team in 3 seasons. Consistency was probably my trade mark. I either had OK races or great races. I can only remember 2 times in 20 years, both racing bicycles in college, having a bad day and abandoning. But that's tactical racing, not a timed race, so a different animal really. ONce was in Inidiana, another at yup.... Wisconsin, near Mt. Horeb.
Later that Fall my friends convinced me to join the swim team. The rest I guess is history. I was very good at both sports, but never great. Little league baseball was that same. I was near the top, but not great. But I hated baseball deep down, since as a bit of a perfectionist, I had trouble with the concept that you could fail 2/3rds of the time and still be "good" as a batter. That sucks!
Following HS, I quickly missed training and competing. I joined the IM swim club and we went to a couple "Swim meets"... which were really excuses to party. That was fine with me. My path would take a major turn that next Fall. I did an internship in Fort Wayne, IN and a attractive young co-ed was a serious runner and convinced me to train for the Chicago Marathon with her. I was 19 and single.. so of course I agreed. First runs was a 8 miler, having not run for probably 6 months. It about killed me. But it got easier and another big milestone of running more miles was adapting my run form. I started running a higher cadence and noticing that it was easier and smoother. I completed the race with no real pacing strategy, no nutrition strategy other than drink something every mile, and bonked and hit the wall around mile 23 and walked a bit that last few miles. I finished in 3:38 and was ecstatic. That was a sringboard for me. I was swimming regularly and did a little indoor triathlon that winter and killed it., That was it, I was hooked.
A fractured collarbone while mountain biking slowed things down a bit and after recovering, I focused more on cycling the next 4 years of college. I worked up to Class "A" (Cat 1,2,3) in road and MTB after winning that Class B regional race my first season... in .... guess where? at a course in Mt Horeb!!!
My last year of college I got hooked on motorcycles. I got fat... but learned a LOT about handling a 2 wheel machine getting in a lot of track time and burning through many sets of tires over a 2 year period.
I later moved to Keokuk, IA for a new job, got back into riding and running and joined a masters swim team that winter. I finally did a triathlon in 2006. I got engaged later that year. 2007 I did my first 70.3. I did well, finished around 5:30 but vowed that "I'd never do a full IM". I got fat the year my wife was pregnant, got fatter during a labor dispute at my workplace where I put in 70 hour weeks for 3 months working on a shift rotation. I reached nearly 210lbs!!! ... for the 2nd time in my life. 2011... I went on an aggressive diet, sold my motorcycle and bought my trek speed concept. I was lean and mean, down to 160lbs, and running as fast as any time n my life. Won the amature division at the Trizou spring in Columbia, MO and never looked back.
THe next 3 seasons I trained progressively more, kept getting faster, did my first 1/2 marathon in the fall of 2012 and did really well. SO well that I decided to do a 70.3 again. I'd take on Pigman a 2nd time. I ramped up my training in 2013 and by mid summer, decided I was ready to attempt a full Ironman. MY daughter was 4y/o so I had a window before she got too involved in school events and hopefully sports. I crushed my 2nd attempt beating my swim and bike goals and despite GI issues, gritted out a 1:31 run and went 4:25... over 1 hour faster than my first 6 years earlier! There I was, just a notch behind some of the fastest AG athletes in the midwest. I heard them talk of Kona, and thought, wow, maybe I have a real shot.
I did a run focus that Fall, and started getting in some longer rides and increasing my swimming. On a tip from Daniel Bretscher who I had looked at using for coaching, but just couldn't come up with the money for any coach...he was quite reasonable really, I read the THe "Training Bible" and signed up for Trainingpeaks, and ordered a Stages Power Meter at Christmas time.
I used to their Annual Training Plan and virtual Coach to put together the periodization and fill out a weekly training schedule around where I had time to train. The best schedule ended up being riding in the mornings, swimming at lunch and running in the evenings. I mixed things up a little but overall that was the plan. The basic formula in this order of priority was 1) Run 6 days a week (BarryP plan), 2) ride 6 days a week with 1 long/longer ride and 1-2 quality rides and the rest whatever I could handle to fill the weekly target training load. Mostly zone 2-3. 3) Sleep in 2 days a week 4) fit in 5-7 swims where ever I could. It might be a short 25 minute swim during my daughters swim lessons, or a swim at lunch. Later in the summer when I had to use my neighbors pool, I would do swim/run combined workouts.
The rest is history and well documented in my blog posts.
2015 Plan -
NO running until late next week along with 1 more week on unstructured training, then I'll do mostly maintenance for 4 weeks with a run focus, doing a 5k and a 1/2 marathon.
Next 2 months will be weight control, and probably continue to run focus and swim focus with a long ride on weekends and shorter, higher intensity rides during the week.
Next 2 months will be a bike & swim focus and give my run legs a bit of a rest, especially since it will be crappy weather to run in. I'll probably do Tour of Sufferlandria maybe 2-3 times. Might even just keep doing it in order 5-6 days a week plus a long easy ride. All this time doing strength and core training 3 days a week.
Then I'll start my more formal training heading into my first "A"-ish race... probably NOLA 70.3. Not a full build and taper, but close. Fun to have a early season race to focus on. Plus I figure if disaster strikes, I at least had a chance to test my fitness at some point that season. Then it will e a long series of sprint races through the sprint and early summer. Come summer, it's time to hunker down and hit the serious IM training. Take advantage of the heat to run in the afternoon and get used to roasting. Then Steelhead and/or Pigman, then a final training block and my taper leading to Kona.
KONA -
We're thinking now of flying in Sunday and get the full experience the whole week. Get in some swims, bikes and runs, adapt, enjoy the commradarie and atmosphere. This could be the only time I get here, so why do it half assed. They even have a Ironkids "Dip and Run", which I think is a swim off the pier and a short run from there. Too cool! We'll rent a condo or house for the week ideally not too far from town along Ali'i Drive.
Tentative Race Schedule - I haven't verified dates or checked for conflicts. I might also look for a
Ironman 70.3 New Orleans or Texas
Trizou Sprint, Columbia, MO
Galena Sprint/Du - Galena, IL?
Bridge The Gap 1/2 marathon
Pigman Sprint?
Holiday Lake Sprint, Brooklyn, IA?
Keokuk Y-Athlon (need to find a date) Might make this a super sprint or switch to a multi-lap format to be more spectator friendly and a different challenge.
Steelhead 70.3?
Pigman Long Course (70.3)
Great River Road Run 1/2 Marathon
Ironman World Championships - Kailua Kona, Hawaii
I'm thinking NOLA.. or Texas, might be a fun guys only road trip. My buddy Josh wants to race this and I wonder if we can con Daniel to come along too depending on his race plans. Split gas and a room and it could be fairly cheap overall.
Final Thoughts:
I still can't believe how far I've come and how well my day went, especially nutrition. For a 1st timer, it's really an unknown. But I also can't reenforce how important it was to focus on fitness and training load and pay little attention to particular distances and workouts. The long rides were and important element, but not more important that consistent training load. I also want to mention that my last 2 long runs pushed me over the edge and nearly derailed my training at the end. They presented FAR more risk than any reward and I would never recommend a run over about 16-18 miles.
I'd like again to thank everyone for their support and the kind words. The last week I've felt like a Rock Star. It makes all that hard work worth it and I hope I cna share what I've learned with others, so they can reach their goals and achieve their dreams. The thought of doing some less formal coaching has crossed my mind.
A history lesson-
As a kid I was outdoors.... a lot. Sandbox, climbing trees, riding my bicycle.... riding it some more... and then some. I guess competition was in my blood. I'd set up a obstacle course in our little asphalt driveway and see how fast I could ride it. I wore out many set of tires doing this. If there was a patch of gravel on the road, I'd lock up the rear and slide it around. When the creek behind our house froze, I was on it...yes, on my bicycle, seeing how fast I could ride on it.
Around 10, I got a Montgomery Wards 21 speed 26" mountain bike. I beat the crap out of it riding in the woods near our house and all over. Later at 14, I purchased my first rode bike, A Schwinn with Wow...14 speeds (maybe it was 12). I think it was around $300, which was quite a bit in 1992. and rode the crap out of it that summer. I'd go for 2-3 hour rides. I think honestly, that's where it really started. I had a need for speed, liked to ride hard, and go far. It unfortunately got stolen later that year. That was a real setback, but it wouldn't keep me down. I went out for track and field that winter/spring. I figured out early I wasn't too bad at this distance running thing. I kept dropping time, earned my varsity letter and was one several "most improved" athletes that season.
That Fall I of course, went out for cross country. It was a rebuilding year for the team having graduated most of their fast runners the previous year. I finished 7th on our team in my first race. I think I ran a 23:xx. Not bad in my first 5k I think. I never finished outside the top 7 on our team in 3 seasons. Consistency was probably my trade mark. I either had OK races or great races. I can only remember 2 times in 20 years, both racing bicycles in college, having a bad day and abandoning. But that's tactical racing, not a timed race, so a different animal really. ONce was in Inidiana, another at yup.... Wisconsin, near Mt. Horeb.
Later that Fall my friends convinced me to join the swim team. The rest I guess is history. I was very good at both sports, but never great. Little league baseball was that same. I was near the top, but not great. But I hated baseball deep down, since as a bit of a perfectionist, I had trouble with the concept that you could fail 2/3rds of the time and still be "good" as a batter. That sucks!
Following HS, I quickly missed training and competing. I joined the IM swim club and we went to a couple "Swim meets"... which were really excuses to party. That was fine with me. My path would take a major turn that next Fall. I did an internship in Fort Wayne, IN and a attractive young co-ed was a serious runner and convinced me to train for the Chicago Marathon with her. I was 19 and single.. so of course I agreed. First runs was a 8 miler, having not run for probably 6 months. It about killed me. But it got easier and another big milestone of running more miles was adapting my run form. I started running a higher cadence and noticing that it was easier and smoother. I completed the race with no real pacing strategy, no nutrition strategy other than drink something every mile, and bonked and hit the wall around mile 23 and walked a bit that last few miles. I finished in 3:38 and was ecstatic. That was a sringboard for me. I was swimming regularly and did a little indoor triathlon that winter and killed it., That was it, I was hooked.
A fractured collarbone while mountain biking slowed things down a bit and after recovering, I focused more on cycling the next 4 years of college. I worked up to Class "A" (Cat 1,2,3) in road and MTB after winning that Class B regional race my first season... in .... guess where? at a course in Mt Horeb!!!
My last year of college I got hooked on motorcycles. I got fat... but learned a LOT about handling a 2 wheel machine getting in a lot of track time and burning through many sets of tires over a 2 year period.
I later moved to Keokuk, IA for a new job, got back into riding and running and joined a masters swim team that winter. I finally did a triathlon in 2006. I got engaged later that year. 2007 I did my first 70.3. I did well, finished around 5:30 but vowed that "I'd never do a full IM". I got fat the year my wife was pregnant, got fatter during a labor dispute at my workplace where I put in 70 hour weeks for 3 months working on a shift rotation. I reached nearly 210lbs!!! ... for the 2nd time in my life. 2011... I went on an aggressive diet, sold my motorcycle and bought my trek speed concept. I was lean and mean, down to 160lbs, and running as fast as any time n my life. Won the amature division at the Trizou spring in Columbia, MO and never looked back.
THe next 3 seasons I trained progressively more, kept getting faster, did my first 1/2 marathon in the fall of 2012 and did really well. SO well that I decided to do a 70.3 again. I'd take on Pigman a 2nd time. I ramped up my training in 2013 and by mid summer, decided I was ready to attempt a full Ironman. MY daughter was 4y/o so I had a window before she got too involved in school events and hopefully sports. I crushed my 2nd attempt beating my swim and bike goals and despite GI issues, gritted out a 1:31 run and went 4:25... over 1 hour faster than my first 6 years earlier! There I was, just a notch behind some of the fastest AG athletes in the midwest. I heard them talk of Kona, and thought, wow, maybe I have a real shot.
I did a run focus that Fall, and started getting in some longer rides and increasing my swimming. On a tip from Daniel Bretscher who I had looked at using for coaching, but just couldn't come up with the money for any coach...he was quite reasonable really, I read the THe "Training Bible" and signed up for Trainingpeaks, and ordered a Stages Power Meter at Christmas time.
I used to their Annual Training Plan and virtual Coach to put together the periodization and fill out a weekly training schedule around where I had time to train. The best schedule ended up being riding in the mornings, swimming at lunch and running in the evenings. I mixed things up a little but overall that was the plan. The basic formula in this order of priority was 1) Run 6 days a week (BarryP plan), 2) ride 6 days a week with 1 long/longer ride and 1-2 quality rides and the rest whatever I could handle to fill the weekly target training load. Mostly zone 2-3. 3) Sleep in 2 days a week 4) fit in 5-7 swims where ever I could. It might be a short 25 minute swim during my daughters swim lessons, or a swim at lunch. Later in the summer when I had to use my neighbors pool, I would do swim/run combined workouts.
The rest is history and well documented in my blog posts.
2015 Plan -
NO running until late next week along with 1 more week on unstructured training, then I'll do mostly maintenance for 4 weeks with a run focus, doing a 5k and a 1/2 marathon.
Next 2 months will be weight control, and probably continue to run focus and swim focus with a long ride on weekends and shorter, higher intensity rides during the week.
Next 2 months will be a bike & swim focus and give my run legs a bit of a rest, especially since it will be crappy weather to run in. I'll probably do Tour of Sufferlandria maybe 2-3 times. Might even just keep doing it in order 5-6 days a week plus a long easy ride. All this time doing strength and core training 3 days a week.
Then I'll start my more formal training heading into my first "A"-ish race... probably NOLA 70.3. Not a full build and taper, but close. Fun to have a early season race to focus on. Plus I figure if disaster strikes, I at least had a chance to test my fitness at some point that season. Then it will e a long series of sprint races through the sprint and early summer. Come summer, it's time to hunker down and hit the serious IM training. Take advantage of the heat to run in the afternoon and get used to roasting. Then Steelhead and/or Pigman, then a final training block and my taper leading to Kona.
KONA -
We're thinking now of flying in Sunday and get the full experience the whole week. Get in some swims, bikes and runs, adapt, enjoy the commradarie and atmosphere. This could be the only time I get here, so why do it half assed. They even have a Ironkids "Dip and Run", which I think is a swim off the pier and a short run from there. Too cool! We'll rent a condo or house for the week ideally not too far from town along Ali'i Drive.
Tentative Race Schedule - I haven't verified dates or checked for conflicts. I might also look for a
Ironman 70.3 New Orleans or Texas
Trizou Sprint, Columbia, MO
Galena Sprint/Du - Galena, IL?
Bridge The Gap 1/2 marathon
Pigman Sprint?
Holiday Lake Sprint, Brooklyn, IA?
Keokuk Y-Athlon (need to find a date) Might make this a super sprint or switch to a multi-lap format to be more spectator friendly and a different challenge.
Steelhead 70.3?
Pigman Long Course (70.3)
Great River Road Run 1/2 Marathon
Ironman World Championships - Kailua Kona, Hawaii
I'm thinking NOLA.. or Texas, might be a fun guys only road trip. My buddy Josh wants to race this and I wonder if we can con Daniel to come along too depending on his race plans. Split gas and a room and it could be fairly cheap overall.
Final Thoughts:
I still can't believe how far I've come and how well my day went, especially nutrition. For a 1st timer, it's really an unknown. But I also can't reenforce how important it was to focus on fitness and training load and pay little attention to particular distances and workouts. The long rides were and important element, but not more important that consistent training load. I also want to mention that my last 2 long runs pushed me over the edge and nearly derailed my training at the end. They presented FAR more risk than any reward and I would never recommend a run over about 16-18 miles.
I'd like again to thank everyone for their support and the kind words. The last week I've felt like a Rock Star. It makes all that hard work worth it and I hope I cna share what I've learned with others, so they can reach their goals and achieve their dreams. The thought of doing some less formal coaching has crossed my mind.
Friday, September 12, 2014
IMWI Photos
Here's a couple photos for now. Will dig up some more later before I share the post on FB.
The Cheering Squad at the capital. Gorgeous Day
The happy travelers, the Smidts. I told them there was beer & sushi so they hopped in a car and drove to Madison.
My little runner.
Cruising through 1st aide station...never saw my wife & daughter
Finished! She gets my chocolate milk as usual. She earned it!
Photo with the champ!!! Daniel was my tour guide on a bike course pre-ride back in June. I can;t make his watts or run that fast, but I'm still faster (crazy) in the corners!
Monday morning. We both have out finisher medals and shirts
We're going to Kona!
A FEW MORE:
Still Smiling.
Rocking the bike!
Running with my new buddy Thierry.
Tuesday, September 9, 2014
My Livestream Video from the IMWI Finish
http://new.livestream.com/ironman/events/3359955/videos/61445076
I should have slowed down more (thought I did) and walked it in and really soaked it all in. Oh well. I'll be sure to do that at Kona. Then again, my legs were so done, that I just wanted to make sure I got to the line.
I'm right at the start of the video. 9:47 on the clock (10 mintes off because of the pros).
I should have slowed down more (thought I did) and walked it in and really soaked it all in. Oh well. I'll be sure to do that at Kona. Then again, my legs were so done, that I just wanted to make sure I got to the line.
I'm right at the start of the video. 9:47 on the clock (10 mintes off because of the pros).
Ironman Wisconsin 2014 Race Report - Mission Accomplished!!!
This will be a long one....
Wow. I can't say much more. Well, if you know me, then your laughing already because you know I can say a lot more than that. But honestly, just sitting down to write this is bringing back some of the same emotions from the last 3 miles on the run, crossing the line, the Kona slot allocation. First was committing to doing a IM. Then signing up, then raising the bar and deciding that I could qualify for Kona. Finally was a full season of training, sacrificing, a few ups and downs, a lot of anxiety of the pressure I put on myself to not only toe the line for my first IM, but to execute well enough to take on some of the best triathletes in the country. I never doubted that I would finish. But stepping off the bike, I was in unknown territory.
Before I get onto the race report, I have to thank a few people. First my wife for supporting me all season. I know it was hard for her to see me spend so much time away from my family chasing after is what we all know is ultimately a selfish pursuit. I tried to find a balance. I think overall I did a good job, but it wasn't easy. 2nd I want to thank my friends Barb & Mark Smidt for coming out this weekend and cheering me on. I could count on seeing them each lap and get updates on my position. Unfortunately I never saw my wife & daughter. They were always standing opposite where I had my visual focus at that moment. But I knew they were there. Finally I want to thank all the individuals and companies that donated to the Lupus Foundation of America, Iowa Chapter.
RACE REPORT:
Pre-Race:
3:00AM = I actually slept pretty well. Woke up a bunch of times, but went back to sleep. I did have a little snack around 3AM, but that wasn't planned. But if you know hotels, you can hear when everyone else is getting up if you below the top floor. All the toilets start flushing and you get the sense that it's time to get
3:45AM - Alarm was set for 3:50, but I'm up and ready to go. Oddly a little less nervous than expected. Do my business get ready eat my prerace meal of a banana, oatmeal, 2% greek yogurt with honey, 16oz of sports drink, some water and a coffee for the road. I carried with me 2 more 16oz bottles of perform for prerace, plus 1 waffle and 1 powergel.
4:25AM - I met up with Brian Gonzales, who I met on Facebook. We stayed at the Sheraton and walked over to the Alliant Center to catch a shuttle. When I'm anxious I talk. So it was great to have someone to talk to on the ride over and walking to transition. Great think about triathlons is that ultimately, we're all at the same event and there's a sense of camaraderie and community. We couldn't have been more polar opposites in overall goal or performance. I'm in awe of folks that can finish an event lasting 15+ hours. We arrived around 4:55, perfect timing. Line wasn't too long.
5:00AM - Set-up went easy. I borrowed a pump from a guy racked next to me, set my bike up, triple checked everything and headed to my transition bags to drop off my watch and pre-open my stinger waffles... and double check my bags... not that I could really do anything about it at this point anyway. Then found a nice spot to sit for a bit, try and take some deep breaths and relax. Hit the restroom one last time and put some more sunscreen on.
6:00AM - made my way to the swim start. Try and contact my wife and meet up with her before dropping my morning bag. I take my time getting my wetsuit bottom on. I'm wearing a borrowed Blue Seventy Helix (thanks again Josh Madsen) for the first time other than a short pool swim. But a Medium-Tall, fits perfect. I send out a last text and drop off my bag. I slip into the rest of the suit and find someone that looks calm and ask them if they can zip up my suit. He obliges and we chat for a bit... because you know me. (now I know where my daughter gets it from).
6:35AM - Get in line for the water. Its' pretty calm. I'm feeling a little better and ready to get going. It's not as chaotic as I thought. Water temp is reported at 71F. Damn near perfect. Feels awesome. I survey the scene. I thought about fighting it out on the buoy line, but it already looks a bit crowded. I instead go to the right of the ski jump. I pull to the left, so I'll slowly curve into clear water with the gap form the ramp. The start line is actually angled slightly, so I think it's not all that much of a longer swim starting wide. I hang on the ski jump for most of the 20 minute wait and chat with the guys around me. Most are slower than my goal, though 1 guys is a low 50 swimmer.
6:58 - the wind/current if pushing us away from the start line which is really good. But I keep having to edge my way onto the front. A few more guys slide towards the front. The tension builds a bit.
6:59 - 1 minute warning. I get into a prone position and scull on my front and get clear water around my body and sort of countdown in my heat. I take deep breaths and relax. I know what I need to do. I've trained or it, I'm fit, I'm ready.
SWIM - Cannon goes off and I put my head down, kick hard, hammer 4 or 5 chopped strokes then take a breath and start stretching it out. I'm clear of the main field and there's a faster swimmer pulled by on my right and a ways over to the left. I keep easing back a bit. I slide just into the draft of a group of 3 or 4 and just hold that pace. It's a pretty relaxed pace, just what I wanted. I'm between 2 swimmers, so there's not a lot of sighting needed. The mass drifts to the left as we near the first turn. It comes up fairly quick. There's a bit of contact but no big deal. I'm about 15' outside of the marker. I'm now seeing the same pick and white cap near me most of the time. The next turn comes up quick. A little more contact this time. and we're onto the main straight.
One beauty of being a stronger swimmer (I still won't call myself fast) is that you get to swim with other strong swimmers that usually swim straight, pace evenly, and make small waves. I look around and it's a large pack of I'd guess 30 or so swimmers stretched out over 10-20 seconds. The pace feels nice and relaxed. I focus on a nice catch and long even stroke, steady kick and try and get into a nice rythem with my kick while still sighting ever 8-10 strokes. I normally breath on my left, but I take a few breaths on my right to take in the view of the Monona Terrace with the early morning light on it and capital building in the background. I haven't done a lot of races, but this is by far.... hands down, the more beautiful swim in the best conditions I've ever been in. I adjust my stroke to swim a little more straight. I keep veering inside the buoys here and there, but not too bad. Part way on the straight I realize that 1) this pack is clearly off the front, and 2) I'm doing my first IM and I'm having a great swim. All anxiety I had about the day disappears and it's replaced with complete confidence. What a perfect way to start the day. If I just sit in here, My guess is that I'll probably swim I think a 58-59. I'm hoping that Scott Iott is 1-2 minute behind but I suspect he's somewhere in this group. I've picked him and another as my main rivals, though you never know who shown up. But I suspect there's a good chance if we both have good days, that I'll be within 3-5 minutes of Scott the entire race.
Before I know it I can see the 3rd turn up ahead. Then the 4th and the final stretch. Now you can sense the excitement building. It gets a little more congested and crowded and the pace seems to pick up. Even with earplugs you can start to hear the crowds and Mike Reilly. Wow... I just swam 2.4 miles and I'm sure it was under 60 minutes. It was the easiest, more relaxed and by far, the best swim I've ever had in my life. Perhaps the most important thing, and it sounds funny, but I burped several times, and didn't suck in any waves.
TIME 59:50
T1
a big pack comes out of the water together so it's a little congested b not bad. Find a wetsuit stripper and drop down, they yank it off and I'm off and running towards the helix with my suit over my shoulder. I have to focus on not running too fast. It's not a 70.3 or Olympic. I get my bag, go to the next room, pull out my glass, put them on, helmet on, grab my shoes, leave my bag, cap, goggles and wetsuit on the chair and volunteer says he's "got it" so I take off. Suprise, suprise, jogging next to me is Scott Iott. He's wearing a light blue race kit not the read one. He asks how the swim went for me. I said really well. We came out of the water 20 seconds apart. I must have ran faster up the helix or something. We run to our bikes, the volunteers help up unrack them (since we have shoes in our hand) and run to the exit. It's a very long transition area. Stop at the line, shoes on and jump on the bike, just behind Scott. This is all too familiar. That's 3 races now we're within 5-10 seconds at the T1 exit.
TIME 5:39
BIKE - 1st lap
We make our way down the helix conservatively and onto the bike path and roll past some "Fish". Pretty spread out. Out onto the stick, it's a light headwind. My power plan has me around 215-220 with 225-230 for a headwind. Scott's pace is pushing that a bit, especially up the hills. I try and get nice and aero, relaxed. As usual I wait about 15 minutes to drink anything to make sure any air or lake water is settled out of my stomach. I finally just let Scott go and stick to my plan. He's heard my boast of riding under 5 hours. He looks like he's on pace for it. I know that I tend to get stronger as the ride goes on. The power feels easy, and my legs feel strong, but my energy isn't there yet. I keep passing "fish" and 1 or 2 faster riders go past. I pass a couple pro females I think. I suspect one of them is of course Thomas Brunold. But I don't know what he looks like. Doesn't matter since he's in a different age group.
I turn off the stick and I'm all alone, and had to double check that I turned the right way. It's already a lonely ride. I settle in for a mostly lonely stretch to Mt. Horeb. But it's also one of my favorite stretches.
I hit Garfoot and take it a little conservative the first time down, plus there's a car on the course going the other way. I rail through the turns. Through Cross Plains, get another bottle. I nailing all my exchanges so far. I'm only carrying 1 regular cage plus an aero bottle as a reserve.
The 3 sisters section goes well. I just ride to my power. Easy. Really no big deal. a 39-28 keeps my around 75-80RPM at 280-310 watts or about 90-100% FTP. One pro female stands up and attacks the hills. I almost asked her if she was sure that was a good idea. She had to have been at 150% going up that hill. I just sit and spin up and make sure I don't ride too hard. The crowd were amazing. The typical comment was "your making it look easy". An truthfully, it was easy. That's how it should be. If your breathing hard at any point, you will pay for it on the run. Verona is slightly downhill and fast! That's the only time I missed a bottle exchange, but i got the 2nd. The streets are smooth and wide and you feel like a rock start rolling through at 25+ mph.
NUTRITION - I actually exceed my target slightly and consume about 124oz of Perform, maybe 6oz of water, 6 powergels, 2 stinger waffles. I eat about 2240 calories, or about 430 calories per hour. Stomach felt good overall the whole way. Never hungry, never sloshing or too full. I just kept taking food. Perfect. Maybe the most important element to IM racing. They say it's the 4th discipline in long course. So far, I seem to be nailing it.
Bike - 2nd lap
I start lap 2 and I see Scott Iott up ahead. So I'm sort of hoping that maybe he went out too fast and is already in trouble. A few miles later I pass him and he tells me he got stung by a bee. I'm like...damn that sucks, but it turns out the impact of that was detrimental. Just like getting a flat, mechanical, crash... that's not how you want to beat someone. I want to win because everyone showed up and had their best race that day. Pretty soon we're into a group of 4 riders. We hit the rollers going into Mt Horeb and it's yo-yoing really bad. I feel like the overall effort is too low, so I finally roll past the group... look down and see 360W... and it jumps to 400W cresting a hill-watts....Ugh...not good. I settle in at the lead. A few hills later Scott rolls around and asks how I'm feeling. I settle in behind him and try to hold what I thing is 7m... or 4-5 bike lengths. We hit another roller and I ease off but roll up just into his draft zone. I do the wrong thing and let myself roll back and hope it goes unnoticed. In reality I'm supposed to either 1) ride 350-400W to pass him or 2) anticipate the hill and open my gap as large as needed to stay out of his draft. I do neither and guess what.... there's an official wit ha stopwatch. Say I was in the draft zone for 1 minute... so not just a stop and go, it's a red card. F***! I told her I though that was still 7m... and after the race one of the others guys through that was marginal too. But it's illegal to argue and honestly I'd rather so them calling it tight then no officals at all. I saw more officals in that race than I've seen in maybe all my triathlons combined. But that's what happens when your at the front of the race going for Kona slot. Fair enough, I should know better. She nicely explains I have to report to the next tent. It's my first penalty ever.
When I pass Scott again on a hill after Mt. Horeb. I tell him about the penalty.. he got a good laughs. I tell him "like you needed a 4 minute head start on the run". I love racing with these guys. Serious, focused but can have a good time doing it. Honestly, if it was legal, I would have just assumed ride side by side up most of the climbs and chatted with a few of these guys. Actually, now that I've done an Ironman, draft legal would make for a race that's more fun with some really interesting tactics. A lot of time the race just felt like a long training day, except for the crowds, aide stations, transitions and timing chip.
I pushed the pace and took a few risks on the descent on Garfoot and pushed the pace just a bit on the flat section to Cross Plains.... and stopped at the penalty tent. Duhm...duh, duhm, duhm, daaahhhhm. I told them I got pinched for drafting, red card. She hit the stop watch and set it on my seat. I stretched out got a drink and chatted with them for a bit. They were glad I wasn't all pissy and complaining about it. Hey, its' part of racing. You either ride far away from people, or take that risk. about 30 seconds later I see Scott roll past.
Over the next 30 minutes I put down my highest wattage of the whole ride and sail through the sister. I have tons of energy, feeling good and the crowds are now really thick and your hitting lapped riders. I feel almost guilty just spinning up, hitting my watts, eating a gel, getting a drink (no aero penalty to refuel up steep hills). I never stand up on the climbs other than to stretch out a little over the top.
I make the turn onto the stick and I'm all alone.... like really alone. Feeling a little tired finally. But legs are still strong overall. We have a tailwind now so I take it easy and hold the watts a little lower. Looks like I'll ride just over 5:05 but under 5:10. I'm good with that with the penalty. I pass 2 or 3 female pros, but otherwise see nobody for 40 minutes. I have clear road for the turns around Alliant Center and the bike path. I go a little aggressive, but not too crazy. I get 1/2 way up the helix and realize I forget to get out of my shoes. oops. I hit the dismount like a little fast as usual, but stay on my feet. I head indoors.
Looking at my numbers later... I laid it out there on the bike. If I rode any harder, I'd definitely been walking at the end.
TIME 5:08
NP - 231W
AP - 220W
IF - 0.75 (FTP 308)
VI - 1.05
TSS - 286
T2
It's a ghost town. Almost a little weird being the only one there. A room full of chairs and there's like 5 volunteers trying to help me. The volunteers are awesome all day. Really ,really awesome. I say thanks at every intersection on the bike the last 15 miles on the stick.
I Get my bag go to the next room and find a seat. No real rush. I'm pretty sure I'm 2nd or 3rd in my AG at this point. I have to "redo" one sock that was crooked. Shoes on, volunteer puts my number belt on me, puts on my visor, hands me my watch... and I'm out of there.
TIME: 2:36
RUN
The race has finally started. My watch is still finding GPS signals, but it's pretty clear I'm running almost like it's a 70.3. Whoah...there horsey. I keep easing back, and try and find a pace that feels like a easy training run. The next segment is mostly down hill, but I ultimately think I ran just a little too fast those opening miles and will pay for it later. A 7:20-7:30 feels comfortable. The dream of killing a 3:05-3:10 seem unrealistic. I'm confident a solid 3:15-3:20 will guarantee a Kona a slot at this point.
I pass Daniel Bretscher going the other way around I think mile 4 or 5. I clap and cheer and little. He responds back with a "go Mike". I think he's in 3rd, but not far behind and looking damn strong and focused. I sense he's ready to take control of the race.
I see 1 guy way ahead and over the next 4 miles slowly reel him in. He's in the 40-45 AG and Quebequois (French Canadian). His name was Thierry (Guertin). I start up a conversation and we end up running mostly together and chatting on and off for about 8 miles or so. Wow, that makes the run go by much easier. Ultimately it's a relatively easy run pace, like a training run.
Around mile 8 or so, we catch 1 guy walking...38y/o... I think its' Justin Henkel. I've never met him so I can;t comment on what happened. He's a very fast former pro and was a real threat. Maybe over biked, nutrition, hard to say. Stuff happens. He must have killed the bike. But looks like he's done for the day. Up ahead I see a light blue trisuit... I'm floored. I'm thinking no, way, it must be a pro or female with a similar girly light blue race kit (unlike my totally masculine purple one). We next catch the leader in 40-45. 1 mile later I pass Scott walking up a hill. I honestly feel bad. Even a Kona slot is slipping away for him and he was on pace to win the AG. That is not the way I ever wanted to beat him in a race. I honestly had dreamed of the opportunity to be side by side most of the run in a real dual. I later find out the bee sting made his foot totally numb. He toughs it out for a 10:30. I honestly figured he had DNF'd. Nothing wrong with trowing in the towel when a Kona slot is gone, there's nothing to gain, and you've done this race 3 times before. But huge props to him to toughing it out and finishing.
State Street is rocking. Hard not to run too fast here. I see my friends Barb & Mark dressed in purple (great idea for those shorts I know what to look for). Hard to even hear them.
Around mile 10 Joe Morrow streaks past. Met him on Facebook. Told him that he's the leader of the AG now. I think he's totally shocked. I tell him good luck, he's killing it.... but of course wonder if he'll blow up. At the end of lap 1 turn round I get confused, read the sign wrong (not sure why there was no volunteer standing there... folks are a bit tired that late in the race and not thinking clearly). I start heading down the finish chute (ahead of the 1st pro mind you). I go 20 yards in and realize oops... this isn't right and turn around. I catch back up to my runny buddy.
Thierry and I run together through about mile 14 or so and I slowly pulled away on a couple downhills and never saw him again. I find out he faded really bad and just missed a KQ finishing in 6th. That's hard. Great guy. The next few miles are a blur but my quads were getting tight. around mile 15 I get a hamstring cramp. I literally say out loud "no,no,on,no,no. no". No way my dreams and ending here. Hell no. I massage it out while walking a few steps (always keep going forward). It calms down and I continue on at a slightly slower pace.
Aide station get more challenging with lap traffic. Downhills hurt, my quads are getting really tight and inside my thighs feel on the edge of cramping. But I try and think positive thought, keep my form together, keep my legs going. It's different than 70.3. In 70.3 racing and Olympic, it's a cardo limiter and fatigue together. You are just tired, worn out, energy levels are low, legs lose their sharpness. But in this case, leg fatigue was incredible. Not cramping, just very, very sore. My energy levels were great. I wasn't thirsty or hungry. Stomach was taking whatever I could put down. My mind wanted me to run faster. My internal governer said it was time to go faster and run that negative split. But my legs couldn't do it.
The shock to me was that my hamstrings were tight, but my calves, Plantaar faciitis, shin splits and hip flexor issues I'd had here and there in training were fine, perfectly fine. Hell, my calves aren't even sore. Makes me wonder if I'm running differently somehow off the bike than I do in training.
NUTRITION - I tried to grab all the fluids I could. My stomach was a bottomless pit and seemed unaffected by when I put down. I usually drank 2 waters (probably 2oz per cup) and 1-2 performs or coke. I also ate 1 gel each hour and ate 3 banana halves and even munched on some grapes at one point. I really think my cramping, given all I was eating, was neuromuscular not biochemical. Meaning not electrolytes. Rather lack of the right training stimulus for those muscles. I think more strength training and hill repeats will help the next time. I think the seated climbing possibly took it's toll as well.
I take ice at most aide station and dump it down my suit. The hles in my Kinvaras seem ot work well. I never notice major squish.
Due to the hamstring cramps and quads shutting down, my pace clearly started dropping around mile 18. I was shocked later looking at my file and seeing I only slowed by about 0:30-0:40/mi. felt like 1:00. Now it's just going aide station to aide station, yelling on your left even though your barely passing folks on their first laps. I see 3 motorcycles with the lead males between them up ahead. Daniel battling for the win. I shout "Go Daniel, Kill it!" as loud as I can over the crowds cheering. I know he's going to win.
SIDENOTE... The pros put on a great show in both IMWI & IMKY with epic battles for the win in the final pro races for these awesome events.
It's survival mode. I'm getting to the line damit. Gone too far to fall apart now. The mile tick by slower and slower now. I'm holding steady at 8:00-8:15 pace. I'm still running up the hills...if you call baby steps up hills running. Downhills are brutal but I embrass the pain and let it fly. Free speed and my hamstring don't care about downhills.
1 hour left.. I can run 1 hour. NBD. 10k left. I can run a 10k... that what people say? Yup. that what you end up thinking. 5.2mi, 4.2mi, 3.2mi.... just 5k.
Around 2.5 miles out I hear someone yell in a vice as deep and loud as Mike Reilly (I'ts Aaron Apter from Facebook) "How bad do you want Kona!". I literally yell out "ahhhhhhh" as loud as I can and pump my fists together.
24mi mark and you are heading back into town. You start to feel the emotion. All those training days, all that work, time, laps in the pool, miles on the trainer in the basement, running in heat, cold, snow, treadmills. Whats more, there was the pressure and anxiety. This was really my only shot... yes another "one shot at Kona". But I'm not as talented as others in my age group and I can't commit this amount of training year in, year out. This was it. That was my chance. My 1st IM and I know I had to probably go 9:45 or better. And here I am. I'm doing it. It's so close. Almost tearing up. I'm 1/2 smiling, half grimacing in pain. My legs are gone, totally gone, I'm rubbing out cramps every 1/4 mile but not stopping. I skip the last aide station, it's crowded and hell, what's the difference now.
Last 1/2 mile!!!! It's uphill, but the crowds are there, I've got this. It's the same road I ran with my daughter Sat. morning in ironkids... I think I'm running the same 8:30 pace she was. I start to soak it in and I'm clapping and smiling. 1/4 mile and there's special needs and the last turn to the end of the lap. I didn't even have a bag there.
The last 100y is awesome. You're a rock star! You finished...high 5's to the crowd as I jog it in. Both fists in the air and I'm yelling, shouting. (I need to find that video). And I hear it... "Mike Girard, you are, an Ironman".... and I'm going to Kona! I'm still standing, but not by much.
RUN TIME: 3:21:16
FINAL TIME 9:37:34
15th overall
4th amateur
2nd 35-39
Took a bit to find my wife and friends... It so loud and my voice was gone at the finish, that I had to get a stranger to go bring them over 100' away. Then I kneeled down to get a photo with my daughter and needed 2 people to lift me up...I had nothing in my legs. Finally I saw Daniel Bretscher...IM champion Daniel Bretscher... 200' away and tried to yell his name... as I couldn't jog over there... Great now I know what it's like to be like 90 years old. Congratulated him and got a picture with him. Was such a huge help riding the course with the champ. He trained his ass off and it paid off.
Looking at my results, it's just like my friend Josh Madsen says, I just get stronger as the day goes on. 87th out of the water (including pros), 22nd off the bike, 15th at the line. I passed Thomas Gerlach out there. I told him "Great effort Thomas, great effort". I knew he laid it all out there to get 6th place or better. The pros race a different race than the amateurs. No shame in a DNF for them...or anyone in this long race. But there he was finishing it up walking it in. He's raced I think almost every weekend since April. Insane!
.... And now I understand. Why people do this. Nothing like it. Yes the NBC coverage of Kona I've watched 10 times in my basement on the trainer believe it or not really does capture some of the reality of racing when he asks "Why this race, this distance". I've won a local Olympic race and that's really cool, being in the lead and winning. But nothing like this. The most amazing athletic achievement of my life by a huge margin an all around my best race of the year in execution and pacing. Not a dream race and I have a faster race still in me. But on that day, I nailed it.
I got a chance to chat with Joe Marrow and the other guys in our age group.
TRAINING - You can check out my blog. But I'll give you simple the summary. Self coached. I used the Traininpeaks Virtual Coach as a guide and was a "Student of Slowtwitch" and learned a lot by reading and consulting with other fast age group athletes. Another fast guy, Scott Bowe told me that long rides were really important and why. It made sense, so I changed my plan and threw in a few more long rides. I followed roughly the BarryP plan and only did 1 20 mile run, 1 18 mile run and 1 17 and 2 16 mile runs. Nothing else over 12-14 miles all year. I overcame an Achillies injury back in Feb. and have some lingering plantaar faciitis. Consistency is king. I'm taking a 2nd day completely off in a row for the first time in maybe 3 years. I utilized the Performance Management Chart to guide me in my builds and taper and measure my overall training load using the TSS tools for bike, run and swimming. I ended the season with a FTP of 308, threshold run pace of 5:45, threshold swim (1000yTT) pace of 1:21.5 (in a warm, humid 82-83F pool).
What now? I have a local 1/2 marathon in 5 weeks I'll do. I thought about doing the Des Moines Marathon, but I'm just not interested in an open marathon unless I can focus on just running. I could probably train half heartedly and run maybe suffer through a 2:50. 1/2 marathons are more fun and compliment IM training better.
From there I'll have to put together a schedule. Probably do Pigman 1/2 in August and maybe my wife lets me do NOLA 70.3 with Josh Madsen in April. I won't be in top form. But should be able to put a good race together with what I know now.
Other goal for next season is to take my success and put it towards another fundraising campaign for Lupus Foundation of America. I'll include all the original donors on my trisuit, but add the new ones. This suit is going to be loud. I'm going to find someone that can do something totally custom without ordering 20 suits. My goal... a lofty one, but make it bold enough that I have a shot at making the NBC coverage, at least in a short snapshot. I might get my graphic artist cousin in Michigan to help me possibly.
Phew. do I have any time goal already for Kona... sure. I think I'd like to run sub 3:20 (despite the heat) and bike around 4:45 for a sub 9:20. Not overly ambitious, but realistic. I'll need more power, to swim a lot stronger and maintain the run and acclimate to heat. Sure that's oversimplified. But what the hell.
One last summary of doing an ironman. It's not a hard race, but that's only because you've trained for it. It's a nearly 9 hour SBR training day with a 10k race done with a pair of knives sticking out of your quads.
I'll post some more thoughts later this week.
Run & Ride files for the data geeks like me:
http://www.trainingpeaks.com/av/PCOIM5545SUS5Q54RGZJRZVJMI
http://www.trainingpeaks.com/av/W273AV32FP3VCAMY7XPNKWMLOU
Wow. I can't say much more. Well, if you know me, then your laughing already because you know I can say a lot more than that. But honestly, just sitting down to write this is bringing back some of the same emotions from the last 3 miles on the run, crossing the line, the Kona slot allocation. First was committing to doing a IM. Then signing up, then raising the bar and deciding that I could qualify for Kona. Finally was a full season of training, sacrificing, a few ups and downs, a lot of anxiety of the pressure I put on myself to not only toe the line for my first IM, but to execute well enough to take on some of the best triathletes in the country. I never doubted that I would finish. But stepping off the bike, I was in unknown territory.
Before I get onto the race report, I have to thank a few people. First my wife for supporting me all season. I know it was hard for her to see me spend so much time away from my family chasing after is what we all know is ultimately a selfish pursuit. I tried to find a balance. I think overall I did a good job, but it wasn't easy. 2nd I want to thank my friends Barb & Mark Smidt for coming out this weekend and cheering me on. I could count on seeing them each lap and get updates on my position. Unfortunately I never saw my wife & daughter. They were always standing opposite where I had my visual focus at that moment. But I knew they were there. Finally I want to thank all the individuals and companies that donated to the Lupus Foundation of America, Iowa Chapter.
RACE REPORT:
Pre-Race:
3:00AM = I actually slept pretty well. Woke up a bunch of times, but went back to sleep. I did have a little snack around 3AM, but that wasn't planned. But if you know hotels, you can hear when everyone else is getting up if you below the top floor. All the toilets start flushing and you get the sense that it's time to get
3:45AM - Alarm was set for 3:50, but I'm up and ready to go. Oddly a little less nervous than expected. Do my business get ready eat my prerace meal of a banana, oatmeal, 2% greek yogurt with honey, 16oz of sports drink, some water and a coffee for the road. I carried with me 2 more 16oz bottles of perform for prerace, plus 1 waffle and 1 powergel.
4:25AM - I met up with Brian Gonzales, who I met on Facebook. We stayed at the Sheraton and walked over to the Alliant Center to catch a shuttle. When I'm anxious I talk. So it was great to have someone to talk to on the ride over and walking to transition. Great think about triathlons is that ultimately, we're all at the same event and there's a sense of camaraderie and community. We couldn't have been more polar opposites in overall goal or performance. I'm in awe of folks that can finish an event lasting 15+ hours. We arrived around 4:55, perfect timing. Line wasn't too long.
5:00AM - Set-up went easy. I borrowed a pump from a guy racked next to me, set my bike up, triple checked everything and headed to my transition bags to drop off my watch and pre-open my stinger waffles... and double check my bags... not that I could really do anything about it at this point anyway. Then found a nice spot to sit for a bit, try and take some deep breaths and relax. Hit the restroom one last time and put some more sunscreen on.
6:00AM - made my way to the swim start. Try and contact my wife and meet up with her before dropping my morning bag. I take my time getting my wetsuit bottom on. I'm wearing a borrowed Blue Seventy Helix (thanks again Josh Madsen) for the first time other than a short pool swim. But a Medium-Tall, fits perfect. I send out a last text and drop off my bag. I slip into the rest of the suit and find someone that looks calm and ask them if they can zip up my suit. He obliges and we chat for a bit... because you know me. (now I know where my daughter gets it from).
6:35AM - Get in line for the water. Its' pretty calm. I'm feeling a little better and ready to get going. It's not as chaotic as I thought. Water temp is reported at 71F. Damn near perfect. Feels awesome. I survey the scene. I thought about fighting it out on the buoy line, but it already looks a bit crowded. I instead go to the right of the ski jump. I pull to the left, so I'll slowly curve into clear water with the gap form the ramp. The start line is actually angled slightly, so I think it's not all that much of a longer swim starting wide. I hang on the ski jump for most of the 20 minute wait and chat with the guys around me. Most are slower than my goal, though 1 guys is a low 50 swimmer.
6:58 - the wind/current if pushing us away from the start line which is really good. But I keep having to edge my way onto the front. A few more guys slide towards the front. The tension builds a bit.
6:59 - 1 minute warning. I get into a prone position and scull on my front and get clear water around my body and sort of countdown in my heat. I take deep breaths and relax. I know what I need to do. I've trained or it, I'm fit, I'm ready.
SWIM - Cannon goes off and I put my head down, kick hard, hammer 4 or 5 chopped strokes then take a breath and start stretching it out. I'm clear of the main field and there's a faster swimmer pulled by on my right and a ways over to the left. I keep easing back a bit. I slide just into the draft of a group of 3 or 4 and just hold that pace. It's a pretty relaxed pace, just what I wanted. I'm between 2 swimmers, so there's not a lot of sighting needed. The mass drifts to the left as we near the first turn. It comes up fairly quick. There's a bit of contact but no big deal. I'm about 15' outside of the marker. I'm now seeing the same pick and white cap near me most of the time. The next turn comes up quick. A little more contact this time. and we're onto the main straight.
One beauty of being a stronger swimmer (I still won't call myself fast) is that you get to swim with other strong swimmers that usually swim straight, pace evenly, and make small waves. I look around and it's a large pack of I'd guess 30 or so swimmers stretched out over 10-20 seconds. The pace feels nice and relaxed. I focus on a nice catch and long even stroke, steady kick and try and get into a nice rythem with my kick while still sighting ever 8-10 strokes. I normally breath on my left, but I take a few breaths on my right to take in the view of the Monona Terrace with the early morning light on it and capital building in the background. I haven't done a lot of races, but this is by far.... hands down, the more beautiful swim in the best conditions I've ever been in. I adjust my stroke to swim a little more straight. I keep veering inside the buoys here and there, but not too bad. Part way on the straight I realize that 1) this pack is clearly off the front, and 2) I'm doing my first IM and I'm having a great swim. All anxiety I had about the day disappears and it's replaced with complete confidence. What a perfect way to start the day. If I just sit in here, My guess is that I'll probably swim I think a 58-59. I'm hoping that Scott Iott is 1-2 minute behind but I suspect he's somewhere in this group. I've picked him and another as my main rivals, though you never know who shown up. But I suspect there's a good chance if we both have good days, that I'll be within 3-5 minutes of Scott the entire race.
Before I know it I can see the 3rd turn up ahead. Then the 4th and the final stretch. Now you can sense the excitement building. It gets a little more congested and crowded and the pace seems to pick up. Even with earplugs you can start to hear the crowds and Mike Reilly. Wow... I just swam 2.4 miles and I'm sure it was under 60 minutes. It was the easiest, more relaxed and by far, the best swim I've ever had in my life. Perhaps the most important thing, and it sounds funny, but I burped several times, and didn't suck in any waves.
TIME 59:50
T1
a big pack comes out of the water together so it's a little congested b not bad. Find a wetsuit stripper and drop down, they yank it off and I'm off and running towards the helix with my suit over my shoulder. I have to focus on not running too fast. It's not a 70.3 or Olympic. I get my bag, go to the next room, pull out my glass, put them on, helmet on, grab my shoes, leave my bag, cap, goggles and wetsuit on the chair and volunteer says he's "got it" so I take off. Suprise, suprise, jogging next to me is Scott Iott. He's wearing a light blue race kit not the read one. He asks how the swim went for me. I said really well. We came out of the water 20 seconds apart. I must have ran faster up the helix or something. We run to our bikes, the volunteers help up unrack them (since we have shoes in our hand) and run to the exit. It's a very long transition area. Stop at the line, shoes on and jump on the bike, just behind Scott. This is all too familiar. That's 3 races now we're within 5-10 seconds at the T1 exit.
TIME 5:39
BIKE - 1st lap
We make our way down the helix conservatively and onto the bike path and roll past some "Fish". Pretty spread out. Out onto the stick, it's a light headwind. My power plan has me around 215-220 with 225-230 for a headwind. Scott's pace is pushing that a bit, especially up the hills. I try and get nice and aero, relaxed. As usual I wait about 15 minutes to drink anything to make sure any air or lake water is settled out of my stomach. I finally just let Scott go and stick to my plan. He's heard my boast of riding under 5 hours. He looks like he's on pace for it. I know that I tend to get stronger as the ride goes on. The power feels easy, and my legs feel strong, but my energy isn't there yet. I keep passing "fish" and 1 or 2 faster riders go past. I pass a couple pro females I think. I suspect one of them is of course Thomas Brunold. But I don't know what he looks like. Doesn't matter since he's in a different age group.
I turn off the stick and I'm all alone, and had to double check that I turned the right way. It's already a lonely ride. I settle in for a mostly lonely stretch to Mt. Horeb. But it's also one of my favorite stretches.
I hit Garfoot and take it a little conservative the first time down, plus there's a car on the course going the other way. I rail through the turns. Through Cross Plains, get another bottle. I nailing all my exchanges so far. I'm only carrying 1 regular cage plus an aero bottle as a reserve.
The 3 sisters section goes well. I just ride to my power. Easy. Really no big deal. a 39-28 keeps my around 75-80RPM at 280-310 watts or about 90-100% FTP. One pro female stands up and attacks the hills. I almost asked her if she was sure that was a good idea. She had to have been at 150% going up that hill. I just sit and spin up and make sure I don't ride too hard. The crowd were amazing. The typical comment was "your making it look easy". An truthfully, it was easy. That's how it should be. If your breathing hard at any point, you will pay for it on the run. Verona is slightly downhill and fast! That's the only time I missed a bottle exchange, but i got the 2nd. The streets are smooth and wide and you feel like a rock start rolling through at 25+ mph.
NUTRITION - I actually exceed my target slightly and consume about 124oz of Perform, maybe 6oz of water, 6 powergels, 2 stinger waffles. I eat about 2240 calories, or about 430 calories per hour. Stomach felt good overall the whole way. Never hungry, never sloshing or too full. I just kept taking food. Perfect. Maybe the most important element to IM racing. They say it's the 4th discipline in long course. So far, I seem to be nailing it.
Bike - 2nd lap
I start lap 2 and I see Scott Iott up ahead. So I'm sort of hoping that maybe he went out too fast and is already in trouble. A few miles later I pass him and he tells me he got stung by a bee. I'm like...damn that sucks, but it turns out the impact of that was detrimental. Just like getting a flat, mechanical, crash... that's not how you want to beat someone. I want to win because everyone showed up and had their best race that day. Pretty soon we're into a group of 4 riders. We hit the rollers going into Mt Horeb and it's yo-yoing really bad. I feel like the overall effort is too low, so I finally roll past the group... look down and see 360W... and it jumps to 400W cresting a hill-watts....Ugh...not good. I settle in at the lead. A few hills later Scott rolls around and asks how I'm feeling. I settle in behind him and try to hold what I thing is 7m... or 4-5 bike lengths. We hit another roller and I ease off but roll up just into his draft zone. I do the wrong thing and let myself roll back and hope it goes unnoticed. In reality I'm supposed to either 1) ride 350-400W to pass him or 2) anticipate the hill and open my gap as large as needed to stay out of his draft. I do neither and guess what.... there's an official wit ha stopwatch. Say I was in the draft zone for 1 minute... so not just a stop and go, it's a red card. F***! I told her I though that was still 7m... and after the race one of the others guys through that was marginal too. But it's illegal to argue and honestly I'd rather so them calling it tight then no officals at all. I saw more officals in that race than I've seen in maybe all my triathlons combined. But that's what happens when your at the front of the race going for Kona slot. Fair enough, I should know better. She nicely explains I have to report to the next tent. It's my first penalty ever.
When I pass Scott again on a hill after Mt. Horeb. I tell him about the penalty.. he got a good laughs. I tell him "like you needed a 4 minute head start on the run". I love racing with these guys. Serious, focused but can have a good time doing it. Honestly, if it was legal, I would have just assumed ride side by side up most of the climbs and chatted with a few of these guys. Actually, now that I've done an Ironman, draft legal would make for a race that's more fun with some really interesting tactics. A lot of time the race just felt like a long training day, except for the crowds, aide stations, transitions and timing chip.
I pushed the pace and took a few risks on the descent on Garfoot and pushed the pace just a bit on the flat section to Cross Plains.... and stopped at the penalty tent. Duhm...duh, duhm, duhm, daaahhhhm. I told them I got pinched for drafting, red card. She hit the stop watch and set it on my seat. I stretched out got a drink and chatted with them for a bit. They were glad I wasn't all pissy and complaining about it. Hey, its' part of racing. You either ride far away from people, or take that risk. about 30 seconds later I see Scott roll past.
Over the next 30 minutes I put down my highest wattage of the whole ride and sail through the sister. I have tons of energy, feeling good and the crowds are now really thick and your hitting lapped riders. I feel almost guilty just spinning up, hitting my watts, eating a gel, getting a drink (no aero penalty to refuel up steep hills). I never stand up on the climbs other than to stretch out a little over the top.
I make the turn onto the stick and I'm all alone.... like really alone. Feeling a little tired finally. But legs are still strong overall. We have a tailwind now so I take it easy and hold the watts a little lower. Looks like I'll ride just over 5:05 but under 5:10. I'm good with that with the penalty. I pass 2 or 3 female pros, but otherwise see nobody for 40 minutes. I have clear road for the turns around Alliant Center and the bike path. I go a little aggressive, but not too crazy. I get 1/2 way up the helix and realize I forget to get out of my shoes. oops. I hit the dismount like a little fast as usual, but stay on my feet. I head indoors.
Looking at my numbers later... I laid it out there on the bike. If I rode any harder, I'd definitely been walking at the end.
TIME 5:08
NP - 231W
AP - 220W
IF - 0.75 (FTP 308)
VI - 1.05
TSS - 286
T2
It's a ghost town. Almost a little weird being the only one there. A room full of chairs and there's like 5 volunteers trying to help me. The volunteers are awesome all day. Really ,really awesome. I say thanks at every intersection on the bike the last 15 miles on the stick.
I Get my bag go to the next room and find a seat. No real rush. I'm pretty sure I'm 2nd or 3rd in my AG at this point. I have to "redo" one sock that was crooked. Shoes on, volunteer puts my number belt on me, puts on my visor, hands me my watch... and I'm out of there.
TIME: 2:36
RUN
The race has finally started. My watch is still finding GPS signals, but it's pretty clear I'm running almost like it's a 70.3. Whoah...there horsey. I keep easing back, and try and find a pace that feels like a easy training run. The next segment is mostly down hill, but I ultimately think I ran just a little too fast those opening miles and will pay for it later. A 7:20-7:30 feels comfortable. The dream of killing a 3:05-3:10 seem unrealistic. I'm confident a solid 3:15-3:20 will guarantee a Kona a slot at this point.
I pass Daniel Bretscher going the other way around I think mile 4 or 5. I clap and cheer and little. He responds back with a "go Mike". I think he's in 3rd, but not far behind and looking damn strong and focused. I sense he's ready to take control of the race.
I see 1 guy way ahead and over the next 4 miles slowly reel him in. He's in the 40-45 AG and Quebequois (French Canadian). His name was Thierry (Guertin). I start up a conversation and we end up running mostly together and chatting on and off for about 8 miles or so. Wow, that makes the run go by much easier. Ultimately it's a relatively easy run pace, like a training run.
Around mile 8 or so, we catch 1 guy walking...38y/o... I think its' Justin Henkel. I've never met him so I can;t comment on what happened. He's a very fast former pro and was a real threat. Maybe over biked, nutrition, hard to say. Stuff happens. He must have killed the bike. But looks like he's done for the day. Up ahead I see a light blue trisuit... I'm floored. I'm thinking no, way, it must be a pro or female with a similar girly light blue race kit (unlike my totally masculine purple one). We next catch the leader in 40-45. 1 mile later I pass Scott walking up a hill. I honestly feel bad. Even a Kona slot is slipping away for him and he was on pace to win the AG. That is not the way I ever wanted to beat him in a race. I honestly had dreamed of the opportunity to be side by side most of the run in a real dual. I later find out the bee sting made his foot totally numb. He toughs it out for a 10:30. I honestly figured he had DNF'd. Nothing wrong with trowing in the towel when a Kona slot is gone, there's nothing to gain, and you've done this race 3 times before. But huge props to him to toughing it out and finishing.
State Street is rocking. Hard not to run too fast here. I see my friends Barb & Mark dressed in purple (great idea for those shorts I know what to look for). Hard to even hear them.
Around mile 10 Joe Morrow streaks past. Met him on Facebook. Told him that he's the leader of the AG now. I think he's totally shocked. I tell him good luck, he's killing it.... but of course wonder if he'll blow up. At the end of lap 1 turn round I get confused, read the sign wrong (not sure why there was no volunteer standing there... folks are a bit tired that late in the race and not thinking clearly). I start heading down the finish chute (ahead of the 1st pro mind you). I go 20 yards in and realize oops... this isn't right and turn around. I catch back up to my runny buddy.
Thierry and I run together through about mile 14 or so and I slowly pulled away on a couple downhills and never saw him again. I find out he faded really bad and just missed a KQ finishing in 6th. That's hard. Great guy. The next few miles are a blur but my quads were getting tight. around mile 15 I get a hamstring cramp. I literally say out loud "no,no,on,no,no. no". No way my dreams and ending here. Hell no. I massage it out while walking a few steps (always keep going forward). It calms down and I continue on at a slightly slower pace.
Aide station get more challenging with lap traffic. Downhills hurt, my quads are getting really tight and inside my thighs feel on the edge of cramping. But I try and think positive thought, keep my form together, keep my legs going. It's different than 70.3. In 70.3 racing and Olympic, it's a cardo limiter and fatigue together. You are just tired, worn out, energy levels are low, legs lose their sharpness. But in this case, leg fatigue was incredible. Not cramping, just very, very sore. My energy levels were great. I wasn't thirsty or hungry. Stomach was taking whatever I could put down. My mind wanted me to run faster. My internal governer said it was time to go faster and run that negative split. But my legs couldn't do it.
The shock to me was that my hamstrings were tight, but my calves, Plantaar faciitis, shin splits and hip flexor issues I'd had here and there in training were fine, perfectly fine. Hell, my calves aren't even sore. Makes me wonder if I'm running differently somehow off the bike than I do in training.
NUTRITION - I tried to grab all the fluids I could. My stomach was a bottomless pit and seemed unaffected by when I put down. I usually drank 2 waters (probably 2oz per cup) and 1-2 performs or coke. I also ate 1 gel each hour and ate 3 banana halves and even munched on some grapes at one point. I really think my cramping, given all I was eating, was neuromuscular not biochemical. Meaning not electrolytes. Rather lack of the right training stimulus for those muscles. I think more strength training and hill repeats will help the next time. I think the seated climbing possibly took it's toll as well.
I take ice at most aide station and dump it down my suit. The hles in my Kinvaras seem ot work well. I never notice major squish.
Due to the hamstring cramps and quads shutting down, my pace clearly started dropping around mile 18. I was shocked later looking at my file and seeing I only slowed by about 0:30-0:40/mi. felt like 1:00. Now it's just going aide station to aide station, yelling on your left even though your barely passing folks on their first laps. I see 3 motorcycles with the lead males between them up ahead. Daniel battling for the win. I shout "Go Daniel, Kill it!" as loud as I can over the crowds cheering. I know he's going to win.
SIDENOTE... The pros put on a great show in both IMWI & IMKY with epic battles for the win in the final pro races for these awesome events.
It's survival mode. I'm getting to the line damit. Gone too far to fall apart now. The mile tick by slower and slower now. I'm holding steady at 8:00-8:15 pace. I'm still running up the hills...if you call baby steps up hills running. Downhills are brutal but I embrass the pain and let it fly. Free speed and my hamstring don't care about downhills.
1 hour left.. I can run 1 hour. NBD. 10k left. I can run a 10k... that what people say? Yup. that what you end up thinking. 5.2mi, 4.2mi, 3.2mi.... just 5k.
Around 2.5 miles out I hear someone yell in a vice as deep and loud as Mike Reilly (I'ts Aaron Apter from Facebook) "How bad do you want Kona!". I literally yell out "ahhhhhhh" as loud as I can and pump my fists together.
24mi mark and you are heading back into town. You start to feel the emotion. All those training days, all that work, time, laps in the pool, miles on the trainer in the basement, running in heat, cold, snow, treadmills. Whats more, there was the pressure and anxiety. This was really my only shot... yes another "one shot at Kona". But I'm not as talented as others in my age group and I can't commit this amount of training year in, year out. This was it. That was my chance. My 1st IM and I know I had to probably go 9:45 or better. And here I am. I'm doing it. It's so close. Almost tearing up. I'm 1/2 smiling, half grimacing in pain. My legs are gone, totally gone, I'm rubbing out cramps every 1/4 mile but not stopping. I skip the last aide station, it's crowded and hell, what's the difference now.
Last 1/2 mile!!!! It's uphill, but the crowds are there, I've got this. It's the same road I ran with my daughter Sat. morning in ironkids... I think I'm running the same 8:30 pace she was. I start to soak it in and I'm clapping and smiling. 1/4 mile and there's special needs and the last turn to the end of the lap. I didn't even have a bag there.
The last 100y is awesome. You're a rock star! You finished...high 5's to the crowd as I jog it in. Both fists in the air and I'm yelling, shouting. (I need to find that video). And I hear it... "Mike Girard, you are, an Ironman".... and I'm going to Kona! I'm still standing, but not by much.
RUN TIME: 3:21:16
FINAL TIME 9:37:34
15th overall
4th amateur
2nd 35-39
Took a bit to find my wife and friends... It so loud and my voice was gone at the finish, that I had to get a stranger to go bring them over 100' away. Then I kneeled down to get a photo with my daughter and needed 2 people to lift me up...I had nothing in my legs. Finally I saw Daniel Bretscher...IM champion Daniel Bretscher... 200' away and tried to yell his name... as I couldn't jog over there... Great now I know what it's like to be like 90 years old. Congratulated him and got a picture with him. Was such a huge help riding the course with the champ. He trained his ass off and it paid off.
Looking at my results, it's just like my friend Josh Madsen says, I just get stronger as the day goes on. 87th out of the water (including pros), 22nd off the bike, 15th at the line. I passed Thomas Gerlach out there. I told him "Great effort Thomas, great effort". I knew he laid it all out there to get 6th place or better. The pros race a different race than the amateurs. No shame in a DNF for them...or anyone in this long race. But there he was finishing it up walking it in. He's raced I think almost every weekend since April. Insane!
.... And now I understand. Why people do this. Nothing like it. Yes the NBC coverage of Kona I've watched 10 times in my basement on the trainer believe it or not really does capture some of the reality of racing when he asks "Why this race, this distance". I've won a local Olympic race and that's really cool, being in the lead and winning. But nothing like this. The most amazing athletic achievement of my life by a huge margin an all around my best race of the year in execution and pacing. Not a dream race and I have a faster race still in me. But on that day, I nailed it.
I got a chance to chat with Joe Marrow and the other guys in our age group.
TRAINING - You can check out my blog. But I'll give you simple the summary. Self coached. I used the Traininpeaks Virtual Coach as a guide and was a "Student of Slowtwitch" and learned a lot by reading and consulting with other fast age group athletes. Another fast guy, Scott Bowe told me that long rides were really important and why. It made sense, so I changed my plan and threw in a few more long rides. I followed roughly the BarryP plan and only did 1 20 mile run, 1 18 mile run and 1 17 and 2 16 mile runs. Nothing else over 12-14 miles all year. I overcame an Achillies injury back in Feb. and have some lingering plantaar faciitis. Consistency is king. I'm taking a 2nd day completely off in a row for the first time in maybe 3 years. I utilized the Performance Management Chart to guide me in my builds and taper and measure my overall training load using the TSS tools for bike, run and swimming. I ended the season with a FTP of 308, threshold run pace of 5:45, threshold swim (1000yTT) pace of 1:21.5 (in a warm, humid 82-83F pool).
What now? I have a local 1/2 marathon in 5 weeks I'll do. I thought about doing the Des Moines Marathon, but I'm just not interested in an open marathon unless I can focus on just running. I could probably train half heartedly and run maybe suffer through a 2:50. 1/2 marathons are more fun and compliment IM training better.
From there I'll have to put together a schedule. Probably do Pigman 1/2 in August and maybe my wife lets me do NOLA 70.3 with Josh Madsen in April. I won't be in top form. But should be able to put a good race together with what I know now.
Other goal for next season is to take my success and put it towards another fundraising campaign for Lupus Foundation of America. I'll include all the original donors on my trisuit, but add the new ones. This suit is going to be loud. I'm going to find someone that can do something totally custom without ordering 20 suits. My goal... a lofty one, but make it bold enough that I have a shot at making the NBC coverage, at least in a short snapshot. I might get my graphic artist cousin in Michigan to help me possibly.
Phew. do I have any time goal already for Kona... sure. I think I'd like to run sub 3:20 (despite the heat) and bike around 4:45 for a sub 9:20. Not overly ambitious, but realistic. I'll need more power, to swim a lot stronger and maintain the run and acclimate to heat. Sure that's oversimplified. But what the hell.
One last summary of doing an ironman. It's not a hard race, but that's only because you've trained for it. It's a nearly 9 hour SBR training day with a 10k race done with a pair of knives sticking out of your quads.
I'll post some more thoughts later this week.
Run & Ride files for the data geeks like me:
http://www.trainingpeaks.com/av/PCOIM5545SUS5Q54RGZJRZVJMI
http://www.trainingpeaks.com/av/W273AV32FP3VCAMY7XPNKWMLOU
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