I signed up for the Silverman Half late in the summer to get some motivation to train this fall and to experience what is a supposed to be a pretty cool race. The full IM at Silverman is branded as the world’s toughest Iron distance, so the half seemed like it would also be a real challenge. So, it was something new and exciting – a new way to challenge myself. With my usual optimistic, I-can-do-this attitude, I got after it with a pretty good block of late summer and fall training.
On Saturday, I drove up to Vegas with my buddy Jeff, who has gone 11:08 at Vineman and is looking to go low 10 hours at IM AZ in April. He kept claiming to be under-trained for this race, but having known him since kindergarten, I knew better and expected good things form him. We left LA by 6:00 or so and got to registration in an easy 4 hours. Everything at the registration was smooth and all of the volunteers and race folks were fun, supportive, and just plain cool (this became a trend). After registering, we drove out to Lake Mead to drop off the bikes and transition bags. Lake Mead is pretty spectacular out there – clear sparkling water set amongst big red and orange canyons.
After we parked, we assembled the bikes and went for a short spin. Wow, the first thing I noticed was the monster climb up from the lake. I guess this is a natural consequence of a man-made lake, but to get up to the highway from the water, it was about a mile of steep climbing. “Nothing like getting the heart rate jacked up right out of T1,” I thought. After a short ride along the main road, we returned to the lake and left our bikes and bags.
We retuned to T2 and the expo for the athlete meeting and I got to meet Chris McCormack as he was signing autographs. He was also racing the half and I told him that if he was nice to me I’d go easy on him. He signed a poster and wrote, “Remember I was nice to you so let me win. See you on the course, Macca.” Then he took a picture with me and continued to joke about how he hadn’t been on a bike since Kona, and how he refused to preview the course after hearing about the hills. He couldn’t have been nicer to everyone. It’s always so nice to meet such cool, down-to-earth pro triathletes. I really love this sport sometimes.
Race day came pretty early, as we were bused out to the lake just in time to see the full distance athletes start their day under decent conditions. After the usual dealing with gear and other stuff, we got to watch many athletes finish their swims – I must have seen Jen in here somewhere. Anyway, we were soon in the water. My buddy Jeff, a strong swimmer, was lining up right next to Macca and Dave Scott. I knew he wanted to go grab the early lead just to do it. After the gun, he was off. He ended up with a 29 minute swim and missed the fastest age group swim (and $250 prize) by 15 seconds. I followed and had a decent draft on the way out, which was protected by a harbor. Out towards the first buoy, we started getting some real chop and wind from the right. It was just like the water at CdA in June. My navigation was lousy, and I didn’t swim a very good course. After some extra swimming to get back on track, I got a slight leg cramp (foreshadow) and finally made it to T1 in 37:01, my slowest ½ IM swim to date.
After a good transition, it was time to climb out of T1 and up to the highway, which went pretty well. Out on the road, I settled into a good rhythm and felt like I had the day under control. For 10 miles, we had some big rollers (think about the upper part of the CdA course on steroids) to get back to the entrance of the park. Instead of exiting, we turned right and took a huge descent past Lake Las Vegas and then a huge climb back up into the hills of Lake Mead. Then it was more juicy rollers. The scenery out here was pretty cool – just stark, desolate desert and canyons as far as you could see. It added a real man vs. the elements feel to the race.
About this point, Macca passed me on his way back out of the park. Man, what a site to see him hammering along in the aero position. He was encouraging all the athletes he passed – I got a “keep it up!” from him. After some more rollers, I saw Jeff going the other way and we shouted some encouragement to each other. I still felt good and was thinking I could start to close the gap on him. After the turnaround, was my best stretch of the day, I was cruising the hills in a good aero position and shifting and handling my bike well. Going past Lake Las Vegas meant one last huge climb to leave the park and head back towards Henderson. I got up this pretty well and was feeling very confident. Then we went under “the tunnel” and got to the Red Mountain Trail, a notorious stretch that began with “the 3 sisters” – 3 brutal climbs of 18% right in a row at about mile 35 or so. I got into my easy gears and started up them. After a bit I got out of the saddle and immediately my quads and calves locked up…uh oh. I clipped out to stretch and had to repeat this exercise up each climb. Not good times.
After the climbs, I got back on the saddle and began the worst stretch of the course – a long slow climb up to the top of Henderson straight into a headwind. Through here I struggled to find much strength in my legs and just tried to keep a decent cadence up. I was really slowing and wearing dow. This long slow climb would just never end and it was the worst kind of climb – you couldn’t see the top, just distant images of triathletes trying to spin up and up. Finally at the top, we turned down into the streets of Henderson – man, I was happy to leave that bike path! – and started a good descent back towards T2. But, of course, the last mile or two was back uphill. Coming into T2 I was happy to ditch the bike. The race clock read 4:18. I had a 3:32 bike split and legs filled with lactic acid. Let’s go run 13.1 super hilly miles!!
The first part of the run was down hill for a mile or so, and I could tell my legs were close to cramping. I did some stretching and realized I would have to drink more than the usual amount to clear my legs some. When I got down to the first aid station, a stereo was blaring that Beach Boys song that goes, “This is the worst trip I have ehh-vvuurr been on!” I was like, you know it guys!!
After the first aid station, we turned uphill for a murderous climb of 2 miles up and up and up through Henderson. I started to feel better and got going a bit better. Then I passed a golf course and there were a couple of 20-something guys teeing off, drinking beer, and driving a cart – I was like “that should be me out there! Why am I suffering out here!” That was good for a laugh. Also the next aid station at mile and finally at the top of this climb had some belly dancers. OK, I do like racing in Vegas. Now there was a long descent back down past the finish before a left turn led to the only ¼ mile flat stretch of the run. Then it was up and up and up again for a few miles. This course was insane! Through here I figured I was doing about 10 minute miles, but I was starting to slow. After cresting this climb, we had another descent. Here I came on Jeff going the other way and we stopped and shared some curse words about the course. He was also struggling.
After this, there was one last big climb up to the turnaround. At this point I really hated my optimistic can-do attitude that got me into this! After this climb, though, just a couple miles of downhill back towards the finish (including going through the Margartita Mile!). As I finally came towards the finish, it was good to hear my name from the announcer and cross that line. 2:20 run split, my slowest ½ mary ever and a 6:34 total time, also a new slowest ever and 52 minutes off my 70.3 pr.
But I was 7th in my age group, which is one of my better finishes. So, hard to decipher how much was due to the ridiculously hard course and how much was due to not having my A game on race day. Lots to think about and analyze. I think my nutrition was off a little, I needed a little more water. And I didn’t taper enough after a good block of training, just never felt particularly rested. But enough of this, I was in Vegas after all.
I did enjoy some great finish line food, a great massage, and a great shower before a big Mexican dinner. And, geez, a beer has never tasted so good. So, I tried that again. And again. And again. And so on. And then we gambled a bit at the tables. Wasn’t my day there either!
Overall, I am really glad to have experienced the Silverman – it is a great event, great SWAG, great volunteers, and just a course that has to be seen to be believed. I wouldn’t want to race here all the time, but I am sure glad to have seen it. If you are feeling adventurous and up for a challenge, I recommend it. I am already thinking about going back and how I could perform with a little more knowledge and a better day.
Oh, and my hat is off to anybody with the courage to do the full distance race – wow, that would be nasty. Great show by them.
Tuesday, November 20, 2007
Wednesday, June 27, 2007
Bike Photos
I look pretty happy in these first two photos - these were along the nice, gentle strecth along Lake Coeur D'Alene. The bottom photo, however, was from the steep hill up by Hayden Lake. I look a little less happy...
Tuesday, June 26, 2007
Race Report (Finally...)
Ironman Coeur D’Alene 2007 Race Report
Pre-Race
After dealing with some travel issues getting to Coeur D’Alene, I had a terrific few days leading up to the race – great practice swims, good tour of the bike course, and some fun, relaxing times at this beautiful venue. On race morning, I woke up well in advance of the 4:30 wake up call, took a nice hot soak, stretched out, and made it down to transition nice and early.
After checking in my special needs bags, I went to check on my bike, load all my nutrition, and inflate the tires. As I went to inflate my front tire, I accidently unscrewed the tire’s pin and deflated the whole tire – ugh, what a mess. Luckily, there was a great mechanic right there and he calmly (and I needed someone who was calm) re-attached the pin and inflated my tire. Between my travel delays and that mishap, I started hoping that I had dealt with all of the unwanted glitches that could pop up.
Swim – 1:14
As we made our way down the beach for the swim start, the unexpected morning wind started to really pick up and the water was becoming quite choppy. In fact, it was so messy out on the lake that they offered any athlete the chance to skip the swim and just do the bike and run. Of course, I was not going to do that, but it did reinforce how difficult the water conditions were. So, I adjusted my goals for the swim towards a more conservative approach and a goal of 1:15 or so.
After the gun sounded, I jumped right into the wrestling, shoving, and kicking of the 2,100 athlete start. Going out of the course was very difficult into the strong current and into the waves. It was hard to sight where I was going and it was hard to breathe between all the choppy waves. As I made the first turn, coming back to the beach to complete the first lap was much easier with the waves and currents pushing me in. As I exited the water after my first lap, I said a few awful things out load about the conditions…and then I thought, “Oh man, my grandmother (in attendance) probably heard that.” And when I looked up, there was a television camera right in my face, so, actually, a much larger audience was privileged to hear some of my most creative cursing!
When I rounded the marker on the beach to finish the first lap, I saw a time of 33 minutes. This was much faster than I expected and faster than I wanted to go. If I didn’t slow it down and conserve my energy, I was risking leaving my whole race right there in the lake. So, I adjusted my game plan for the second lap and backed off the pace. In fact, I did pay a little bit towards the end of the swim, as my legs started to cramp a bit. Again, not time to panic – I just needed to relax, work through it, and keep moving.
I exited the water in about 1:14, which was fine considering the conditions. As I heard Mike Reilly announce my name, I smiled and then I heard him call out my friend Keith from Houston. I turned around to give KB a high five and we shared some unpleasant language about the swim conditions before running into transition!
Usually the swim is just the warm up act to an Ironman, but with the wind, waves, and currents we faced, it was well above and beyond its usual challenge. Hopefully, the extra effort spent here wouldn’t hinder the rest of my day too much.
The Bike - 6:25
Starting out on the bike, I was feeling strong and optimistic about my day and glad to have the swim behind me. The first part of the course took us out to the east along the edge of the lake. This stretch was beautiful, and the gentle hills helped me settle into the saddle and start in on my nutrition. After the turnaround, it was nice to come back through town and hear the appreciative crowd before heading north to the hills of Hayden Lake.
After a long straight northbound ride through the commercial districts of Government Way and 4th Street, the bike course took us along the edge of Hayden Lake. This stretch included some steep climbs, quick descents, and fabulous scenery. After leaving the lake, we headed further north and east to the rolling hills, open meadows, and farms of rural Idaho. Through this section, the hills were just relentless – nothing too steep or too long, but I just felt like I was constantly looking up at a new hill to climb. That got old rather quickly…
It was particularly cool to have so much crowd support on the bike course. A church on the route hosted a large BBQ for people to watch, several fans were cheering at the top of the toughest climbs, and there was even a guy out there in a bright red Elmo suit jumping around for us. One of my favorite supporters was sitting in a lawn chair in his driveway, and he had sign up that read, in order: Gatorade Available, Water Available, Food Available, Counseling Available. I am not sure how many athletes took him up on that offer…
Turning back to the south and down to Coeur D’Alene should have been a relief, but, unfortunately, the gentle downgrade was negated by the strong headwinds. Getting back into town was fun, as the crowd was again loud and supportive. Starting the second lap, I was still feeling strong and ready for the challenges ahead. Of course, I reminded myself that the race was really just beginning.
Throughout the second lap of the bike, I tried to stay on top of my nutrition plan. However, I was having some trouble getting down all the calories I wanted; my stomach just wasn’t up to the digestive challenge. Hindsight tells me that this was probably a result of the extra effort and exertion of the swim; it threw me off my usual patterns by a wide margin. I did my best to adapt and get down more calories but this was something to be concerned about for later.
Despite my nutritional troubles, I tried to enjoy the last half of the ride as much as possible. The scenery was terrific and the fan support continued to be awesome. In the rural and suburban parts of the ride, it seemed like every house was having a party and cheering on the athletes. It means so much as an athlete to have people out there, even strangers, cheering for you and believing in you when you are working so hard.
After completing the hills up in Hayden, I turned south towards Coeur D’Alene and faced the headwinds again. Having scouted the course, I had anticipated this slow descent to be an easy time to ready myself for the run and loosen up. But the winds wouldn’t allow it and it was a challenge to get back to town. I was very relieved to make it into the transition area still feeling like I had the race under control.
The Run – 4:58
After a good, quick transition, I was off on the run. I was pleased to find my running legs feeling strong and loose. But my lower back wasn’t willing to cooperate; after over 6 hours of cycling in an aerodynamic position, it was tight and just gnawing at me with every step. At that time, I reminded myself to stay tough, keep moving, and work through it. With a patient approach, I’d feel better after a bit. And after 5 or 6 miles, I felt much looser and ready to continue on with a good pace.
After 8 or 9 miles, I was into a good running groove and starting to realize that I had a good chance at going under 13 hours for the race, which would be excellent given the conditions. However, after 9 hours of exercise, I was having a little trouble with the math of determining what my required pace would need to be…but just the possibility of such a finish kept me moving forward.
Luckily for me I felt into stride with a savior at about mile 13. Somehow I had the good fortune to start running with Jessi, a triathlete from Spokane who was celebrating her birthday on race day. For several miles, we paced one another and chatted about everything from her daughter to our starts in Ironman racing to some of our most embarrassing moments. Over the second half of the marathon we joked about dining at each aid station – “wonder what the soup of the day at this station is?” – and counted down the miles.
I was really excited to see some friends out on the run, working their way through the day and persevering with determination. At my 22nd mile, I passed my friend Scott as he was on his first lap. He was hurting and his back was bothering him, as it had through his training. I tried to encourage him and give him a lift. In return I could see his determination to work through to the finish – he would not relent. As I jogged away, I told Jessi how much I admired his Ironman spirit and strength. We agreed that he was, by living so deeply in what was possible, representing all that is so great about the Ironman and its athletes.
As Jessi and I continued to the finish, we seemed to share the same relaxed, fun attitude towards the race, and chatting and laughing with her made the last few miles come much more quickly. It was really great to feel the benefits of her support and to feel like I was helping her. By the time we reached mile 25, we were friends and ready to celebrate our finishes.
As I came to Downtown Coeur D’Alene for the finish, I was overcome with emotion. It had been such a difficult day from the choppy, rough swim to the hilly, windy bike to the long, tiring run, and seeing the finish in sight made me feel such pride and fulfillment. The last bit of the marathon was a gradual descent of 6 city blocks down Sherman Avenue. Both sides of the street were crowded with supporters, cheering loudly for each athlete. I raised my arms over my head, let my eyes fill with tears of self-satisfaction and pleasure, and gave the crowd an emotional smile. After some high fives down Sherman Avenue, I came to the grandstands for the last few yards. I heard some friends cheering for me, and as my smile got even wider, I raised my arms to cross the line in 12 hours and 49 minutes, a new personal best by 31 minutes. What a day!!
Pre-Race
After dealing with some travel issues getting to Coeur D’Alene, I had a terrific few days leading up to the race – great practice swims, good tour of the bike course, and some fun, relaxing times at this beautiful venue. On race morning, I woke up well in advance of the 4:30 wake up call, took a nice hot soak, stretched out, and made it down to transition nice and early.
After checking in my special needs bags, I went to check on my bike, load all my nutrition, and inflate the tires. As I went to inflate my front tire, I accidently unscrewed the tire’s pin and deflated the whole tire – ugh, what a mess. Luckily, there was a great mechanic right there and he calmly (and I needed someone who was calm) re-attached the pin and inflated my tire. Between my travel delays and that mishap, I started hoping that I had dealt with all of the unwanted glitches that could pop up.
Swim – 1:14
As we made our way down the beach for the swim start, the unexpected morning wind started to really pick up and the water was becoming quite choppy. In fact, it was so messy out on the lake that they offered any athlete the chance to skip the swim and just do the bike and run. Of course, I was not going to do that, but it did reinforce how difficult the water conditions were. So, I adjusted my goals for the swim towards a more conservative approach and a goal of 1:15 or so.
After the gun sounded, I jumped right into the wrestling, shoving, and kicking of the 2,100 athlete start. Going out of the course was very difficult into the strong current and into the waves. It was hard to sight where I was going and it was hard to breathe between all the choppy waves. As I made the first turn, coming back to the beach to complete the first lap was much easier with the waves and currents pushing me in. As I exited the water after my first lap, I said a few awful things out load about the conditions…and then I thought, “Oh man, my grandmother (in attendance) probably heard that.” And when I looked up, there was a television camera right in my face, so, actually, a much larger audience was privileged to hear some of my most creative cursing!
When I rounded the marker on the beach to finish the first lap, I saw a time of 33 minutes. This was much faster than I expected and faster than I wanted to go. If I didn’t slow it down and conserve my energy, I was risking leaving my whole race right there in the lake. So, I adjusted my game plan for the second lap and backed off the pace. In fact, I did pay a little bit towards the end of the swim, as my legs started to cramp a bit. Again, not time to panic – I just needed to relax, work through it, and keep moving.
I exited the water in about 1:14, which was fine considering the conditions. As I heard Mike Reilly announce my name, I smiled and then I heard him call out my friend Keith from Houston. I turned around to give KB a high five and we shared some unpleasant language about the swim conditions before running into transition!
Usually the swim is just the warm up act to an Ironman, but with the wind, waves, and currents we faced, it was well above and beyond its usual challenge. Hopefully, the extra effort spent here wouldn’t hinder the rest of my day too much.
The Bike - 6:25
Starting out on the bike, I was feeling strong and optimistic about my day and glad to have the swim behind me. The first part of the course took us out to the east along the edge of the lake. This stretch was beautiful, and the gentle hills helped me settle into the saddle and start in on my nutrition. After the turnaround, it was nice to come back through town and hear the appreciative crowd before heading north to the hills of Hayden Lake.
After a long straight northbound ride through the commercial districts of Government Way and 4th Street, the bike course took us along the edge of Hayden Lake. This stretch included some steep climbs, quick descents, and fabulous scenery. After leaving the lake, we headed further north and east to the rolling hills, open meadows, and farms of rural Idaho. Through this section, the hills were just relentless – nothing too steep or too long, but I just felt like I was constantly looking up at a new hill to climb. That got old rather quickly…
It was particularly cool to have so much crowd support on the bike course. A church on the route hosted a large BBQ for people to watch, several fans were cheering at the top of the toughest climbs, and there was even a guy out there in a bright red Elmo suit jumping around for us. One of my favorite supporters was sitting in a lawn chair in his driveway, and he had sign up that read, in order: Gatorade Available, Water Available, Food Available, Counseling Available. I am not sure how many athletes took him up on that offer…
Turning back to the south and down to Coeur D’Alene should have been a relief, but, unfortunately, the gentle downgrade was negated by the strong headwinds. Getting back into town was fun, as the crowd was again loud and supportive. Starting the second lap, I was still feeling strong and ready for the challenges ahead. Of course, I reminded myself that the race was really just beginning.
Throughout the second lap of the bike, I tried to stay on top of my nutrition plan. However, I was having some trouble getting down all the calories I wanted; my stomach just wasn’t up to the digestive challenge. Hindsight tells me that this was probably a result of the extra effort and exertion of the swim; it threw me off my usual patterns by a wide margin. I did my best to adapt and get down more calories but this was something to be concerned about for later.
Despite my nutritional troubles, I tried to enjoy the last half of the ride as much as possible. The scenery was terrific and the fan support continued to be awesome. In the rural and suburban parts of the ride, it seemed like every house was having a party and cheering on the athletes. It means so much as an athlete to have people out there, even strangers, cheering for you and believing in you when you are working so hard.
After completing the hills up in Hayden, I turned south towards Coeur D’Alene and faced the headwinds again. Having scouted the course, I had anticipated this slow descent to be an easy time to ready myself for the run and loosen up. But the winds wouldn’t allow it and it was a challenge to get back to town. I was very relieved to make it into the transition area still feeling like I had the race under control.
The Run – 4:58
After a good, quick transition, I was off on the run. I was pleased to find my running legs feeling strong and loose. But my lower back wasn’t willing to cooperate; after over 6 hours of cycling in an aerodynamic position, it was tight and just gnawing at me with every step. At that time, I reminded myself to stay tough, keep moving, and work through it. With a patient approach, I’d feel better after a bit. And after 5 or 6 miles, I felt much looser and ready to continue on with a good pace.
After 8 or 9 miles, I was into a good running groove and starting to realize that I had a good chance at going under 13 hours for the race, which would be excellent given the conditions. However, after 9 hours of exercise, I was having a little trouble with the math of determining what my required pace would need to be…but just the possibility of such a finish kept me moving forward.
Luckily for me I felt into stride with a savior at about mile 13. Somehow I had the good fortune to start running with Jessi, a triathlete from Spokane who was celebrating her birthday on race day. For several miles, we paced one another and chatted about everything from her daughter to our starts in Ironman racing to some of our most embarrassing moments. Over the second half of the marathon we joked about dining at each aid station – “wonder what the soup of the day at this station is?” – and counted down the miles.
I was really excited to see some friends out on the run, working their way through the day and persevering with determination. At my 22nd mile, I passed my friend Scott as he was on his first lap. He was hurting and his back was bothering him, as it had through his training. I tried to encourage him and give him a lift. In return I could see his determination to work through to the finish – he would not relent. As I jogged away, I told Jessi how much I admired his Ironman spirit and strength. We agreed that he was, by living so deeply in what was possible, representing all that is so great about the Ironman and its athletes.
As Jessi and I continued to the finish, we seemed to share the same relaxed, fun attitude towards the race, and chatting and laughing with her made the last few miles come much more quickly. It was really great to feel the benefits of her support and to feel like I was helping her. By the time we reached mile 25, we were friends and ready to celebrate our finishes.
As I came to Downtown Coeur D’Alene for the finish, I was overcome with emotion. It had been such a difficult day from the choppy, rough swim to the hilly, windy bike to the long, tiring run, and seeing the finish in sight made me feel such pride and fulfillment. The last bit of the marathon was a gradual descent of 6 city blocks down Sherman Avenue. Both sides of the street were crowded with supporters, cheering loudly for each athlete. I raised my arms over my head, let my eyes fill with tears of self-satisfaction and pleasure, and gave the crowd an emotional smile. After some high fives down Sherman Avenue, I came to the grandstands for the last few yards. I heard some friends cheering for me, and as my smile got even wider, I raised my arms to cross the line in 12 hours and 49 minutes, a new personal best by 31 minutes. What a day!!
Monday, June 25, 2007
WOW!
What a brutal day out there with a difficult course, but I did it! A new personal best by over 30 minutes!! 12 hours 49 minutes!
I am off to bed, but I promise more details about my day tomorrow...
I am off to bed, but I promise more details about my day tomorrow...
Saturday, June 23, 2007
2 Thoughts
2 thoughts for Saturday night before I go to bed:
-What would you attempt to do if you knew you could not fail?
-"Live to the point of tears" - Camus
Now, let's see if I can sleep...
-What would you attempt to do if you knew you could not fail?
-"Live to the point of tears" - Camus
Now, let's see if I can sleep...
How to follow Sunday's Race
To follow my progress on Sunday, go to www.ironman.com - they will have live video and results all day.
By enteing my race number - 326 - you should be able to see when I get out of the water, when I get off the bike, and how I am doing towards the finish.
We are in the PACIFIC time zone, so the start will be at 7:00 am PACIFIC time.
While predictions are dangrous and often way off, I expect to finish between 7:00 pm and 8:00 pm PST. If you hope to watch the finish video, it'd be wise to check on my progress through the day.
By enteing my race number - 326 - you should be able to see when I get out of the water, when I get off the bike, and how I am doing towards the finish.
We are in the PACIFIC time zone, so the start will be at 7:00 am PACIFIC time.
While predictions are dangrous and often way off, I expect to finish between 7:00 pm and 8:00 pm PST. If you hope to watch the finish video, it'd be wise to check on my progress through the day.
Saturday
It's another gorgeous day today in Coeur D'Alene, and the forecast is for more of the same tomorrow - let's hope that holds true. I woke up early today and went for a short ride and run followed by some good stretching. Everything checked out well with my bike and my other equipment. Then it was time to pack up my gear bags and bike and head down to the transition zone to drop everything off - being around the other athletes with music blaring, friendly volunteers buzzing, and interested spectators hanging out started to get my adrenaline going a bit! I'll try to save that energy for tomorrow.
After dealing with my gear, I had a great lunch with some friends at the resort. We went through the usual range of pre-race chatter: lots of reassurance, some tactical talk, and lots of anticipation!
Now, I am back in my hotel room relaxing before an early dinner. I'll try to stay off my feet as much as possible the rest of the day. Well, maybe just one trip down to the hotel jacuzzi...
After dealing with my gear, I had a great lunch with some friends at the resort. We went through the usual range of pre-race chatter: lots of reassurance, some tactical talk, and lots of anticipation!
Now, I am back in my hotel room relaxing before an early dinner. I'll try to stay off my feet as much as possible the rest of the day. Well, maybe just one trip down to the hotel jacuzzi...
Friday, June 22, 2007
Friday
After arriving late last night (thankfully with all my bags too!), I had a GREAT first day in Coeur D'Alene! Woke up this morning, did some stretching, then went down to the lake to meet some friends for a swim. The water was fabulous - plenty warm, crystal clear, and just gorgeous to swim in. Went out a couple hundred yards, floated around admiring the beauty of the lake and surrounds, and then came back. On the way back, I spotted something on the bottom of the lake, so I dove down and found a can of beer - Beusch Light...
So, I pulled it up to the surface and turned to Scott and Sue (friends out on the swim) and showed them my new hydration strategy. Got some funny looks bringing that out of the water!
After registration and bike pick-up, I had a great lunch with friends from my online training/Ironman chat group. After lunch, we drove the bike course to check things out. It should be a real challenge with lots of rolling hills and some technical descents. It is beautiful out there with tree-lined streets along both Lake CdA and Hayden Lake. There are also some pretty sections through meadows and the town. While there are a lot of hills, I did notice that the steepest grades are short in duration and the longest hills are much gentler ascents. Should be a great challenge!!
Dinner was at the resort for an Athlete Welcome dinner. Good speakers and some funs awards. Two particularly incredible stories. First is a man named Craig Sylvester. Craig is a Marine and was scheduled to race with us on Sunday. However, earlier this year Craig was deployed to Iraq. Undetered, Craig kept up his training and now will race with us - from Iraq!! Craig will swim the 2.4 miles in a pool - but not just any pool, the pool in Sadaam Hussein's former palace! Then he will ride the 112 miles on his computrainer, and then he will run around the inside of a US base in Iraq for the marathon. Wow. Secondly is the incredible story of Scott Rigsby. Scott tragically lost both of his legs in a car wreck several years ago. After taking up running and triathlons a few years ago, Scott will attempt to become the first double amputee to finish and Ironman on Sunday. Wow, again.
These two men perfectly capture the Ironman spirit - ANYTHING is POSSIBLE!! Racing with both of them is an honor, and I will happily think of these two courageoous men while I am struggling on Sunday. Their undeniable spirit is something to strive for, and thinking of that will keep me going.
I will try to post some photos in a bit.
So, I pulled it up to the surface and turned to Scott and Sue (friends out on the swim) and showed them my new hydration strategy. Got some funny looks bringing that out of the water!
After registration and bike pick-up, I had a great lunch with friends from my online training/Ironman chat group. After lunch, we drove the bike course to check things out. It should be a real challenge with lots of rolling hills and some technical descents. It is beautiful out there with tree-lined streets along both Lake CdA and Hayden Lake. There are also some pretty sections through meadows and the town. While there are a lot of hills, I did notice that the steepest grades are short in duration and the longest hills are much gentler ascents. Should be a great challenge!!
Dinner was at the resort for an Athlete Welcome dinner. Good speakers and some funs awards. Two particularly incredible stories. First is a man named Craig Sylvester. Craig is a Marine and was scheduled to race with us on Sunday. However, earlier this year Craig was deployed to Iraq. Undetered, Craig kept up his training and now will race with us - from Iraq!! Craig will swim the 2.4 miles in a pool - but not just any pool, the pool in Sadaam Hussein's former palace! Then he will ride the 112 miles on his computrainer, and then he will run around the inside of a US base in Iraq for the marathon. Wow. Secondly is the incredible story of Scott Rigsby. Scott tragically lost both of his legs in a car wreck several years ago. After taking up running and triathlons a few years ago, Scott will attempt to become the first double amputee to finish and Ironman on Sunday. Wow, again.
These two men perfectly capture the Ironman spirit - ANYTHING is POSSIBLE!! Racing with both of them is an honor, and I will happily think of these two courageoous men while I am struggling on Sunday. Their undeniable spirit is something to strive for, and thinking of that will keep me going.
I will try to post some photos in a bit.
Thursday, June 21, 2007
Travel Trouble...
...Just a day after I post about unexpected problems, I run into a huge one. With LAX a mess and my reserved morning flight deaparting without me, I am having trouble getting to Coeur D'Alene!! The first offer from United Airlines was to confirm me on a flight on June 26th...no thanks! So, I stood by for the next flight at 11:00 an couldn't get on that.
As I was starting to feel annoyed, it was time to take some of my own advice and stay positive, keep an open mind, and look for a solution.
So, after a few calls to various airlines, I walked over to Alaska Air and was able to make a reservation leaving LAX at 4:55, connecting through Portland, and getting to Spokane at 7:50.
While I am losing a day traveling, I am NOT losing my race. I will get there tonight, regroup, and continue with the last few days on prep.
So, I already had to problem to deal with it. Let's hope the rest aren't as aggravating!
As I was starting to feel annoyed, it was time to take some of my own advice and stay positive, keep an open mind, and look for a solution.
So, after a few calls to various airlines, I walked over to Alaska Air and was able to make a reservation leaving LAX at 4:55, connecting through Portland, and getting to Spokane at 7:50.
While I am losing a day traveling, I am NOT losing my race. I will get there tonight, regroup, and continue with the last few days on prep.
So, I already had to problem to deal with it. Let's hope the rest aren't as aggravating!
Wednesday, June 20, 2007
The Unknown...
While I have prepared myself well for everything that I can control - conditioning, nutrition, pacing, equipment - there are several key elements of the race over which I will have very little control, such as the weather, equipment malfuntion, or just plain bad luck. A key element of my race will be dealing with whatever unknown issues that arise in an efficient, positive, and effective way. Trying to anticipate and plan a little will help me do this.
First and foremost is the weather. While most triathletes spend their days leading up to a race endlessly studying the forecast, the weather is indeed out of their control. It is best to plan for every outcome by putting extra layers in my transition and special needs bags (which I will be able to access during the race) and planning extra hydration for possible heat. Whatever race day brings, I won't be able to change it. So, I need to accept it, plan for it, adapt to it, and not worry about it.
Another thing I'll worry about but not be able to control is possible equipment failure. My biggest worry would be on the bike with a flat tire or other malfunction quite possible. To prepare for this, I'll pack extra tire tubes and a pump on my bike. If I get a flat, I'll pull to the side and change the tire as quickly and calmly as I can. If I have a more difficult equipment failure, I will have to wait patiently for the service truck to come by and help me out. If this happens, I'll try to stay calm, accept the bad luck, and then adapt my race plan to this delay. This type of problem might ruin my chances at a fast race, but with the right attitude I should be able to finish with a smile on my face.
Sometimes other issues pop up, as even bad things happen to good triathletes. I may have digestion issues and not be able to get all of my nutrition down. If so, I will need to adjust my pacing to get back on track. Despite my best efforts, I may encounter some muscles cramps. If this happens, I will need to slow, stretch, hydrate, and overcome. I may get tangled into someone else's mess (a bike crash in front of me or a swimmer accidently knocking me), and I will have to accept this and then adapt and overcome.
While I will do all the planning I can for every contingency, the best way to plan is to keep a positive, open attitude and tackle every obstacle with an open mind. If I keep the right mindset, I should be able to take each issue in stride and continue on towards the finish.
First and foremost is the weather. While most triathletes spend their days leading up to a race endlessly studying the forecast, the weather is indeed out of their control. It is best to plan for every outcome by putting extra layers in my transition and special needs bags (which I will be able to access during the race) and planning extra hydration for possible heat. Whatever race day brings, I won't be able to change it. So, I need to accept it, plan for it, adapt to it, and not worry about it.
Another thing I'll worry about but not be able to control is possible equipment failure. My biggest worry would be on the bike with a flat tire or other malfunction quite possible. To prepare for this, I'll pack extra tire tubes and a pump on my bike. If I get a flat, I'll pull to the side and change the tire as quickly and calmly as I can. If I have a more difficult equipment failure, I will have to wait patiently for the service truck to come by and help me out. If this happens, I'll try to stay calm, accept the bad luck, and then adapt my race plan to this delay. This type of problem might ruin my chances at a fast race, but with the right attitude I should be able to finish with a smile on my face.
Sometimes other issues pop up, as even bad things happen to good triathletes. I may have digestion issues and not be able to get all of my nutrition down. If so, I will need to adjust my pacing to get back on track. Despite my best efforts, I may encounter some muscles cramps. If this happens, I will need to slow, stretch, hydrate, and overcome. I may get tangled into someone else's mess (a bike crash in front of me or a swimmer accidently knocking me), and I will have to accept this and then adapt and overcome.
While I will do all the planning I can for every contingency, the best way to plan is to keep a positive, open attitude and tackle every obstacle with an open mind. If I keep the right mindset, I should be able to take each issue in stride and continue on towards the finish.
Tuesday, June 19, 2007
Race Day Game Plan
Swim Smart. Bike Strong. Run Tough.
With this post, I want to take you through my game plan for race day. Remember, John Wooden said, “Failing to prepare is preparing to fail.” So, in addition to the physical training and preparation over the last six months, it is necessary to plan out my day. This includes everything from what I want to eat for dinner the night before the race to what kind of beer I want to drink the day after!
Having gone through a successful taper, my race will begin about 24 hours before the actual starting gun sounds when I wake up on Saturday the 23rd, the day before the race. Some athletes like a short (30-45 minute) workout the day before. I find that I function best with a heavy dose of stretching and some light jogging. Throughout Saturday, I will hydrate with lots of water and eat frequent, smaller meals. I will aim for a good combination of carbs and protein, while avoiding sugary foods, which would cause my blood sugar to spike too high (and then have a corresponding slump later on). A good day of nutrition will keep my stomach happy and my digestion nice and smooth.
I will try to go to bed a little earlier, anticipating a 4:30 wake up call in the morning. Of course, it will be a little difficult to sleep with so much on my mind! While I always plan a wake up call or alarm to rouse me the morning of a big event, it is never necessary. My body usually has me up and ready to get going before the alarm sounds. Upon waking up, I will try to slow myself down a bit, relax, and enjoy the promise of the day. Sometimes, it is too easy to get caught up in action and not pause to reflect on the moment and the pleasure of simply attempting an Ironman. Finding this perspective is one of my keys to success. No muscle pain, hunger, or thirst will be as bad if I remember how lucky I am to be there.
After some stretching, I will eat my breakfast about two hours before the 7:00 am start. For breakfast, I like whole wheat toast covered in peanut butter, a banana or two, and plenty of water. Eating early enough will allow this energy food to get fully into my system before I start working too hard to digest any complex carbohydrates. After breakfast, I will double check that I have all the items I need for the day and depart for the race site.
At the race site, I will get body-marked with my race number and age, apply a bunch of sunscreen, continue to hydrate, and check over all of equipment, particularly my bike. After getting this done, there’s will be some time to relax while I wait for the start. This is a nervous/excited time, and it’s best to just sit back and enjoy the moment. It’s also nice to chat with some friends or other athletes, as they are feeling the same emotions. After a bit, it is time to put on my wet suit and get to the start. Here the emotion and adrenaline will build even more. The National Anthem will play, the crowd will continue to grow, and helicopters will fly above to photograph the start. I’ll watch the pro athletes start their race at 6:45 and then it will be time to go!
Swim Smart. My goal for the swim will be to conserve my energy and strength and complete the swim course as efficiently as possible. With such a full day ahead, the advantages to be gained from pushing myself during the swim are almost non-existent compared to the energy required to do so. For example, with a steady, smart pace I hope to swim between 1:05 and 1:10. If I were to push the pace, I might be able to complete the swim in 1:00. The benefit of saving these five or ten minutes is not at all worth the extra effort. I will, for sure, need this energy later in the day. So, if I swim smart, I will leave the water feeling energized and ready to go on with the long day.
Bike strong. The 112 mile cycle is the meatiest section of the Ironman, taking the most time and most of the energy stores with which you start the day. By having a strong ride, I can best improve my race performance.
I will divide the long 112 mile bike inter several segments. This will help me mentally, for I can focus on achieving the next goal, rather than worrying about what lies ahead of what I have done.
The first segment will be the first 12 miles (45 minutes or so). I will use this time to hydrate and get settled on the bike. After a long swim, I will be dehydrated and I need to catch up by drinking some water immediately. I will also probably encounter some stiffness, itchiness, or other nagging issue. I will use the first part of the bike course to resolve these issues and make sure I am ready for the challenges ahead. After the first 12 mile segment, I will be into my nutrition program and settled into a good cycling rhythm.
The next segment will be from mile 12 to mile 56, the half way point. For this stretch, I will focus on staying in an aerodynamic cycling position (the energy savings of reducing wind resistance over 112 miles are enormous!) and keeping a solid pace. I will continue to eat and drink as prescribed by my nutrition plan, and I will also start to monitor my body for any issues, such as nagging pains, digestion issues, or stiffness, that might pop up. Dealing with any potential problems early on will significantly decrease the chance that they might ruin my day. By the time, I reach the half way point at mile 56, I should have a good grasp on how my day is going and what I need to do to set myself up for a great finishing push to the cycle and a good marathon.
The third segment of my ride will be from mile 56 to mile 100. During this time, I will continue to stay aerodynamic and in a good rhythm. At some point in here, the race truly begins, as I will start to feel some fatigue and the mental ups and downs will be more prevalent Maintaining a steady pace, continuing my nutrition plan, and staying positive will be my keys to work though these highs and lows.
As I reach mile 100 on the bike, my focus will begin to shift from cycling to the marathon ahead. I will make certain to get all of nutrition down (at this point, my stomach will be less agreeable to digestion!), and I will start to stretch my legs and back while riding. If all goes to plan, I will reach the finish of the bike course after 6:15 to 6:30 of cycling, and I will still be feeling strong.
Run tough. As I begin the marathon, I will reach what, for me, is usually the worst part of the day as my body adjusts to the challenges of running after such a long cycle. I will probably feel stiff with some aches and pains. This is where it is important to remember two keys to success: patience and acceptance. I will need to be patient with my body and allow it to adjust to running. I will also need to accept that the aches and pains are natural; it’s a long day and I need to recognize this as part of the challenge. After working through the low spot at the start of the marathon, I will start to feel stronger and reach a good running pace.
The aid stations will be stationed about a mile apart during the run, and they make good mental targets. Rather than worrying about the entire 26.2 mils, I will focus on going just o the next aid station and continuing to hydrate and eat (as much as my stomach will allow). During the run, I will drink Gatorade, water, and some Coke. While Coke sounds like an unusual choice, the sugars and caffeine combine for a great pick-me-up. I also find that the carbonation aids digestion.
As I move farther along the marathon, I will undoubtedly have some tough stretches – I will feel fatigue, soreness, and probably some emotions and ailments I can’t predict right now. These moments are when I need to get tough, stay confident, and keep moving forward. By running tough, with a good attitude, I will make it to the finish.
Swim smart. Bike smart. Run tough. That, in a nutshell, is my plan. Of course, part of the challenge will be dealing with the unanticipated problems the day might present…
With this post, I want to take you through my game plan for race day. Remember, John Wooden said, “Failing to prepare is preparing to fail.” So, in addition to the physical training and preparation over the last six months, it is necessary to plan out my day. This includes everything from what I want to eat for dinner the night before the race to what kind of beer I want to drink the day after!
Having gone through a successful taper, my race will begin about 24 hours before the actual starting gun sounds when I wake up on Saturday the 23rd, the day before the race. Some athletes like a short (30-45 minute) workout the day before. I find that I function best with a heavy dose of stretching and some light jogging. Throughout Saturday, I will hydrate with lots of water and eat frequent, smaller meals. I will aim for a good combination of carbs and protein, while avoiding sugary foods, which would cause my blood sugar to spike too high (and then have a corresponding slump later on). A good day of nutrition will keep my stomach happy and my digestion nice and smooth.
I will try to go to bed a little earlier, anticipating a 4:30 wake up call in the morning. Of course, it will be a little difficult to sleep with so much on my mind! While I always plan a wake up call or alarm to rouse me the morning of a big event, it is never necessary. My body usually has me up and ready to get going before the alarm sounds. Upon waking up, I will try to slow myself down a bit, relax, and enjoy the promise of the day. Sometimes, it is too easy to get caught up in action and not pause to reflect on the moment and the pleasure of simply attempting an Ironman. Finding this perspective is one of my keys to success. No muscle pain, hunger, or thirst will be as bad if I remember how lucky I am to be there.
After some stretching, I will eat my breakfast about two hours before the 7:00 am start. For breakfast, I like whole wheat toast covered in peanut butter, a banana or two, and plenty of water. Eating early enough will allow this energy food to get fully into my system before I start working too hard to digest any complex carbohydrates. After breakfast, I will double check that I have all the items I need for the day and depart for the race site.
At the race site, I will get body-marked with my race number and age, apply a bunch of sunscreen, continue to hydrate, and check over all of equipment, particularly my bike. After getting this done, there’s will be some time to relax while I wait for the start. This is a nervous/excited time, and it’s best to just sit back and enjoy the moment. It’s also nice to chat with some friends or other athletes, as they are feeling the same emotions. After a bit, it is time to put on my wet suit and get to the start. Here the emotion and adrenaline will build even more. The National Anthem will play, the crowd will continue to grow, and helicopters will fly above to photograph the start. I’ll watch the pro athletes start their race at 6:45 and then it will be time to go!
Swim Smart. My goal for the swim will be to conserve my energy and strength and complete the swim course as efficiently as possible. With such a full day ahead, the advantages to be gained from pushing myself during the swim are almost non-existent compared to the energy required to do so. For example, with a steady, smart pace I hope to swim between 1:05 and 1:10. If I were to push the pace, I might be able to complete the swim in 1:00. The benefit of saving these five or ten minutes is not at all worth the extra effort. I will, for sure, need this energy later in the day. So, if I swim smart, I will leave the water feeling energized and ready to go on with the long day.
Bike strong. The 112 mile cycle is the meatiest section of the Ironman, taking the most time and most of the energy stores with which you start the day. By having a strong ride, I can best improve my race performance.
I will divide the long 112 mile bike inter several segments. This will help me mentally, for I can focus on achieving the next goal, rather than worrying about what lies ahead of what I have done.
The first segment will be the first 12 miles (45 minutes or so). I will use this time to hydrate and get settled on the bike. After a long swim, I will be dehydrated and I need to catch up by drinking some water immediately. I will also probably encounter some stiffness, itchiness, or other nagging issue. I will use the first part of the bike course to resolve these issues and make sure I am ready for the challenges ahead. After the first 12 mile segment, I will be into my nutrition program and settled into a good cycling rhythm.
The next segment will be from mile 12 to mile 56, the half way point. For this stretch, I will focus on staying in an aerodynamic cycling position (the energy savings of reducing wind resistance over 112 miles are enormous!) and keeping a solid pace. I will continue to eat and drink as prescribed by my nutrition plan, and I will also start to monitor my body for any issues, such as nagging pains, digestion issues, or stiffness, that might pop up. Dealing with any potential problems early on will significantly decrease the chance that they might ruin my day. By the time, I reach the half way point at mile 56, I should have a good grasp on how my day is going and what I need to do to set myself up for a great finishing push to the cycle and a good marathon.
The third segment of my ride will be from mile 56 to mile 100. During this time, I will continue to stay aerodynamic and in a good rhythm. At some point in here, the race truly begins, as I will start to feel some fatigue and the mental ups and downs will be more prevalent Maintaining a steady pace, continuing my nutrition plan, and staying positive will be my keys to work though these highs and lows.
As I reach mile 100 on the bike, my focus will begin to shift from cycling to the marathon ahead. I will make certain to get all of nutrition down (at this point, my stomach will be less agreeable to digestion!), and I will start to stretch my legs and back while riding. If all goes to plan, I will reach the finish of the bike course after 6:15 to 6:30 of cycling, and I will still be feeling strong.
Run tough. As I begin the marathon, I will reach what, for me, is usually the worst part of the day as my body adjusts to the challenges of running after such a long cycle. I will probably feel stiff with some aches and pains. This is where it is important to remember two keys to success: patience and acceptance. I will need to be patient with my body and allow it to adjust to running. I will also need to accept that the aches and pains are natural; it’s a long day and I need to recognize this as part of the challenge. After working through the low spot at the start of the marathon, I will start to feel stronger and reach a good running pace.
The aid stations will be stationed about a mile apart during the run, and they make good mental targets. Rather than worrying about the entire 26.2 mils, I will focus on going just o the next aid station and continuing to hydrate and eat (as much as my stomach will allow). During the run, I will drink Gatorade, water, and some Coke. While Coke sounds like an unusual choice, the sugars and caffeine combine for a great pick-me-up. I also find that the carbonation aids digestion.
As I move farther along the marathon, I will undoubtedly have some tough stretches – I will feel fatigue, soreness, and probably some emotions and ailments I can’t predict right now. These moments are when I need to get tough, stay confident, and keep moving forward. By running tough, with a good attitude, I will make it to the finish.
Swim smart. Bike smart. Run tough. That, in a nutshell, is my plan. Of course, part of the challenge will be dealing with the unanticipated problems the day might present…
Thursday, June 7, 2007
Taper Time!
With the race fast approaching, I am in the “taper” period, when I reduce my workouts, rest, recover, and grow stronger before the race. With this post, I hope to give you some idea of what goes into a good taper and how I will get myself to the start line as great of shape as I can.
Tapering is a difficult thing to get right, but it is just as important as the hard training to get here. In fact, the training and tapering are equally critical, and you can’t do one without the other. If I were to train hard right up to the race without resting, my body would be broken down and weakened by that hard work – not a great condition in which to attempt an Ironman! If I were to forego the hard work, the taper would not produce any results and I’d arrive at the race under-conditioned. Finding the right balance of hard work and effective rest is the goal.
I divide my three week taper up into three parts, gradually reducing my workouts to almost nothing the week of the race. The first week, immediately following my toughest peak week, is when I recover. I ran 10 miles on Tuesday night, swam 3 times during the week, and then had a shortened bike workout on Saturday of 50 miles. During this week, it is normal to feel a little sluggish with low energy and motivation. It’s important to remember that this is natural, to fight through it, and to look forward to the good times ahead.
A good analogy of how your body is repairing itself is to think of a car. After lots of workouts (driving), your body (the engine) needs to be repaired. To fix an engine, you need to turn it off and get to work. So, as my body repairs itself and spends all of its energy on these repairs, I feel a little flat and tired because the engine is off. During this period I will also shift my diet towards more and more protein. Protein contains the essential amino acids for muscle recovery and growth. I like to think of protein as a long-term energy investment; by increasing my protein intake, I am inducing more muscle growth, which will lead to more energy and strength when I need it on race day.
The 2nd week of the taper is the growth period when my energy will return and my body will focus on growing stronger. I will start to feel better with more energy. I will cut my workouts down even further to promote the muscle growth and strength gain. It will be important to also cut my calorie intake as I reduce my energy expenditure – I want my body processing food as efficiently as possible and loading up on too much is not the way to do this. My Tuesday night run during this week will only be five miles, and I will only cycle about 20 miles on the weekend. I will do these workouts with a slightly higher intensity to keep my body awake and my metabolism high. However, due to the shortened duration, I won’t stress my body too much and I will continue to grow stronger. By the end of the 2nd taper week, I hope to feel strong, rested, and almost ready to go.
The 3rd week of taper is the rest period. My body has recovered and grown stronger. Now is the time to conserve my energy and fuel my body for the enormous challenge a few days away. During the race week, I will swim a little bit, do some short jogging and cycling, and spend a lot of time stretching. This is also the time to travel to the race site, take care of registration, gear set-up, and freak out a little bit about the challenges ahead! I will also stay hydrated and shift my diet more towards carbohydrates and other good energy foods (bananas, peanut butter, legumes). These foods will give me more of an instant energy boost that I will be able to use during the race.
In the last few days leading up to the race, I hope to feel antsy and itching to go. I want to feel like I am going to jump out of my skin if the race doesn’t start soon. This strong feeling will hopefully lead to confidence and an excited mind frame for the race. With this attitude and a solid race day game plan, I should be ready to have a great race.
Tapering is a difficult thing to get right, but it is just as important as the hard training to get here. In fact, the training and tapering are equally critical, and you can’t do one without the other. If I were to train hard right up to the race without resting, my body would be broken down and weakened by that hard work – not a great condition in which to attempt an Ironman! If I were to forego the hard work, the taper would not produce any results and I’d arrive at the race under-conditioned. Finding the right balance of hard work and effective rest is the goal.
I divide my three week taper up into three parts, gradually reducing my workouts to almost nothing the week of the race. The first week, immediately following my toughest peak week, is when I recover. I ran 10 miles on Tuesday night, swam 3 times during the week, and then had a shortened bike workout on Saturday of 50 miles. During this week, it is normal to feel a little sluggish with low energy and motivation. It’s important to remember that this is natural, to fight through it, and to look forward to the good times ahead.
A good analogy of how your body is repairing itself is to think of a car. After lots of workouts (driving), your body (the engine) needs to be repaired. To fix an engine, you need to turn it off and get to work. So, as my body repairs itself and spends all of its energy on these repairs, I feel a little flat and tired because the engine is off. During this period I will also shift my diet towards more and more protein. Protein contains the essential amino acids for muscle recovery and growth. I like to think of protein as a long-term energy investment; by increasing my protein intake, I am inducing more muscle growth, which will lead to more energy and strength when I need it on race day.
The 2nd week of the taper is the growth period when my energy will return and my body will focus on growing stronger. I will start to feel better with more energy. I will cut my workouts down even further to promote the muscle growth and strength gain. It will be important to also cut my calorie intake as I reduce my energy expenditure – I want my body processing food as efficiently as possible and loading up on too much is not the way to do this. My Tuesday night run during this week will only be five miles, and I will only cycle about 20 miles on the weekend. I will do these workouts with a slightly higher intensity to keep my body awake and my metabolism high. However, due to the shortened duration, I won’t stress my body too much and I will continue to grow stronger. By the end of the 2nd taper week, I hope to feel strong, rested, and almost ready to go.
The 3rd week of taper is the rest period. My body has recovered and grown stronger. Now is the time to conserve my energy and fuel my body for the enormous challenge a few days away. During the race week, I will swim a little bit, do some short jogging and cycling, and spend a lot of time stretching. This is also the time to travel to the race site, take care of registration, gear set-up, and freak out a little bit about the challenges ahead! I will also stay hydrated and shift my diet more towards carbohydrates and other good energy foods (bananas, peanut butter, legumes). These foods will give me more of an instant energy boost that I will be able to use during the race.
In the last few days leading up to the race, I hope to feel antsy and itching to go. I want to feel like I am going to jump out of my skin if the race doesn’t start soon. This strong feeling will hopefully lead to confidence and an excited mind frame for the race. With this attitude and a solid race day game plan, I should be ready to have a great race.
Sunday, June 3, 2007
Peak Weeks
As I near the end of my training plan for Ironman Coeur D’Alene on June 24th, I am reaching the biggest weeks of training, when I will breakthrough to new levels of fitness, endurance, and strength. After completing these longs weeks, I will spend almost three weeks “tapering,” which is when I limit my workouts in order to promote recovery and strengthening. With this post, I want to give a little taste of what goes into a peak week.
For the week beginning on May 28th (Memorial Day), I put in 170 miles of cycling, 33 miles of running, and 10,000 yards of swimming. The key workouts in this week were my last long run on Tuesday night of almost 20 miles and my race rehearsal brick (bike + run) on Saturday of 112 miles of cycling and 4 miles of running.
Running is definitely the most difficult discipline on an athlete’s body – the pounding of a long run takes a much larger toll on your joints and tendons than cycling or swimming. So, it’s important to build up your running endurance gradually and then allow for plenty of recovery time after peaking. So, after a good gradual buildup in the length of my long runs, I tried to peak with a long, hilly run of almost 20 miles almost 4 weeks from the race. This run took me from my house in Hermosa Beach south to the Palos Verdes Peninsula, where I ascended up the hills and around towards Lunada Bay before running home. From the peak, I will shorten the length and intensity of my runs and allow my legs to take in all the training, recover, and grow stronger.
Saturday’s race rehearsal brick was my chance to get in a last long cycle of 112 miles (the race distance) and, more importantly, to practice my plan for triathlon’s 4th discipline: nutrition.
In pushing your body over 140 miles and 12 hours of exercise, it is essential to fuel your body with effective carbohydrates to sustain energy. My goal during the race is to take in up to 400 calories per hour during the bike leg – up to 2,600 calories. This is not easy to do! So, Saturday’s ride was nutrition practice in addition to cycling practice.
I prepared 4 bottles of Gatorade and mixed in 3 scoops of Carb Pro to each bottle. C arb Pro is a white carbohydrate powder that contains 120 calories per scoop. It has no flavor, and it can be mixed into Gatorade to produce an extra powerful nutrition drink. On my bike, I alternate drinking this formula and water. I also like to take down some chocolate flavored PowerGel, a nutrient-rich gel that provides instant energy. Each gel contains 120 calories, so six gels over a six hour ride will help me reach my calorie goal. Occasionally, I will pack along some fig Newtons, for some additional tasty treats.
So, I began Saturday’s ride with an ambitious plan to go up to Temescal Canyon, back down around the Palos Verdes Peninsula, back up to Marina del Rey, and then once again back down around the Peninsula. This would put me at just over 112 miles. After an early start, I found a good rhythm and settled in for a long ride. The ride took over 7 hours, which is slower than I anticipate going in the race. This is because I took on this challenging ride while my body was still fatigued from weeks of hard work, including Tuesday’s long run. For the race, I will have the advantage of being rested and at full strength.
After fininshing the ride, I put on my running shoes and started out for a short run. I also practiced drinking some coke on the go, simulating one of the best pick-me-ups of an Ironman. During the run, I felt strong and was able to push my pace and finished the four miles feeling strong. This was a huge confidence boost, and it makes me excited to rest up and get ready to race!
For the week beginning on May 28th (Memorial Day), I put in 170 miles of cycling, 33 miles of running, and 10,000 yards of swimming. The key workouts in this week were my last long run on Tuesday night of almost 20 miles and my race rehearsal brick (bike + run) on Saturday of 112 miles of cycling and 4 miles of running.
Running is definitely the most difficult discipline on an athlete’s body – the pounding of a long run takes a much larger toll on your joints and tendons than cycling or swimming. So, it’s important to build up your running endurance gradually and then allow for plenty of recovery time after peaking. So, after a good gradual buildup in the length of my long runs, I tried to peak with a long, hilly run of almost 20 miles almost 4 weeks from the race. This run took me from my house in Hermosa Beach south to the Palos Verdes Peninsula, where I ascended up the hills and around towards Lunada Bay before running home. From the peak, I will shorten the length and intensity of my runs and allow my legs to take in all the training, recover, and grow stronger.
Saturday’s race rehearsal brick was my chance to get in a last long cycle of 112 miles (the race distance) and, more importantly, to practice my plan for triathlon’s 4th discipline: nutrition.
In pushing your body over 140 miles and 12 hours of exercise, it is essential to fuel your body with effective carbohydrates to sustain energy. My goal during the race is to take in up to 400 calories per hour during the bike leg – up to 2,600 calories. This is not easy to do! So, Saturday’s ride was nutrition practice in addition to cycling practice.
I prepared 4 bottles of Gatorade and mixed in 3 scoops of Carb Pro to each bottle. C arb Pro is a white carbohydrate powder that contains 120 calories per scoop. It has no flavor, and it can be mixed into Gatorade to produce an extra powerful nutrition drink. On my bike, I alternate drinking this formula and water. I also like to take down some chocolate flavored PowerGel, a nutrient-rich gel that provides instant energy. Each gel contains 120 calories, so six gels over a six hour ride will help me reach my calorie goal. Occasionally, I will pack along some fig Newtons, for some additional tasty treats.
So, I began Saturday’s ride with an ambitious plan to go up to Temescal Canyon, back down around the Palos Verdes Peninsula, back up to Marina del Rey, and then once again back down around the Peninsula. This would put me at just over 112 miles. After an early start, I found a good rhythm and settled in for a long ride. The ride took over 7 hours, which is slower than I anticipate going in the race. This is because I took on this challenging ride while my body was still fatigued from weeks of hard work, including Tuesday’s long run. For the race, I will have the advantage of being rested and at full strength.
After fininshing the ride, I put on my running shoes and started out for a short run. I also practiced drinking some coke on the go, simulating one of the best pick-me-ups of an Ironman. During the run, I felt strong and was able to push my pace and finished the four miles feeling strong. This was a huge confidence boost, and it makes me excited to rest up and get ready to race!
Friday, June 1, 2007
Why Do it...
I am often asked why I enjoy doing the Ironman. It comes in several versions:
“Why would you do that to yourself?”
“How could you possibly enjoy that?”
Or
“I don’t get it; I could never do that.”
And if I am not in a great mood, I might reply with something curt, such as “If you have to ask, you’d never understand.”
Or if I don’t feel like expanding, I might reply with an honest but short answer: “Because I can.”
But if I am in the right mood, I am more than willing to give the true reason why I love the Ironman: “To prove that anything is possible.” And, if asked, I’ll expand on this thought:
Think about swimming 2.4 miles. Think about cycling 112 miles. Think about running 26.2 miles. Then think about doing them all in a row. In under 17 hours. It does seem impossible when you think about it.
But it starts with a commitment. A commitment to wake up each day and be at your best. A commitment to constant improvement. A commitment to hard work.
If you start with this commitment, and stay committed for the long term, through the ups and downs, you can end up at the start line of an Ironman, looking ahead and thinking, “I can do this.”
And then you might suffer some more.
But, in the end, you wind up becoming an Ironman. You wind up taking something that seemed impossible and making it happen. You prove that, with the right commitment and hard work, anything is possible.
Anything is possible.
It’s powerful to own that statement.
“Why would you do that to yourself?”
“How could you possibly enjoy that?”
Or
“I don’t get it; I could never do that.”
And if I am not in a great mood, I might reply with something curt, such as “If you have to ask, you’d never understand.”
Or if I don’t feel like expanding, I might reply with an honest but short answer: “Because I can.”
But if I am in the right mood, I am more than willing to give the true reason why I love the Ironman: “To prove that anything is possible.” And, if asked, I’ll expand on this thought:
Think about swimming 2.4 miles. Think about cycling 112 miles. Think about running 26.2 miles. Then think about doing them all in a row. In under 17 hours. It does seem impossible when you think about it.
But it starts with a commitment. A commitment to wake up each day and be at your best. A commitment to constant improvement. A commitment to hard work.
If you start with this commitment, and stay committed for the long term, through the ups and downs, you can end up at the start line of an Ironman, looking ahead and thinking, “I can do this.”
And then you might suffer some more.
But, in the end, you wind up becoming an Ironman. You wind up taking something that seemed impossible and making it happen. You prove that, with the right commitment and hard work, anything is possible.
Anything is possible.
It’s powerful to own that statement.
Ironman Arizona Race Report
This is what I wrote after finishing my first Ironman in April 2006:
Big Dreams.
I am experiencing the power of 2,000 athletes dreaming big. 2,000 aspiring Ironmen dreaming to be even stronger, even tougher, even better than most ever dare to dream.
The journey to get here, to the start of Ironman Arizona 2006, was filled with such ambitious dreams. Dreams that kept me going through long, rainy training days. Dreams that woke me up for 5:30 swimming. Dreams that took me places I never thought I’d see.
Now these dreams are becoming my reality. I am anticipating the cannon sounding to start the 2.4-mile swim. Around me, athletes radiate confidence and focus. Everyone has this look. A look that says, “I can do this. Today is my day.” A helicopter is flying above us, filming the start to a 140.6-mile day. The crowd swells along the shore and loudly shows its appreciation. The energy is enormous. Boom! The cannon fires and I am on my way.
I am sliding through the water easily this morning. The swim course takes me east in the Tempe Town Lake past Sun Devil Stadium. I feel strong as I make the turnaround and head west back to the transition. It’s early in a long day and I remind myself not too push it. I am hoping to prove my strength at the end of the day, not now. I slide around the last buoy and head to the steps. I look at my watch – 1 hour and 9 minutes. Right on time.
The start of the bike is the best I have felt in weeks. I immediately feel the benefits of the taper period. I feel rested, I feel ready, and I feel strong. I remind myself to stay in control – there’s too much left in the day to push myself this early. I start in on my nutrition plan of taking in 400 calories an hour. Every 15 minutes, I eat and drink to fuel my body for the challenges ahead. The first hour of the bike takes me out through the Arizona desert, over some small climbs, and to the turnaround in east Scottsdale. The way back to Tempe feels much easier with the wind at my back. I complete the first loop feeling strong. The day is just beginning.
Climbing back towards Scottsdale into the wind provides the first challenging stretch of the day. As I reach the turnaround, elite athletes begin to pass me on their 3rd lap. They demonstrate perfect form, keep absolute focus, and exude power. Inspired by their determination, I keep a steady clip and turn back to Tempe a second time.
As my third and final loop begins, I still feel in control of the day. But I remind myself how quickly this can change – I need to stay focused on the task at hand. I continue to hydrate and consume calories. I pedal efficiently and ignore the doubts as my legs show some signs of tiring. As I come back to Tempe for the final time, the wind has shifted into me, but I push on with the reassurance that I’ll soon be off the bike.
Coming into the transition area, I see my family for the first time all day – it’s a huge lift to hear them cheering me on. It’s even better to hand my bike off to a friendly volunteer after 6 hours and 37 minutes of cycling. I change into my running shoes and I exit the transition area. Now the heat hits me for the first time. My first few steps are shaky. 26.2 miles to go, and this is going to be difficult.
Through the first of the run’s three loops, my body adjusts to the new challenges. My legs loosen up and I am pleased to find a good rhythm. I am able to keep a steady pace, and my attitude slowly shifts from nervous doubts towards excited thoughts of the finish line. At each aid station, I slow to walk, hydrate, and soak up the energy from the amazing volunteers. The cheers from the crowd also boost my spirit and keep me going. As I cross Mill Avenue Bridge to complete the first loop, I am energized and feeling stronger – I am getting closer.
Throughout my second run loop, I use the motivational signs, enthusiastic spectators, and wonderful volunteers to keep my spirits high. There are several inspirational moments:
-A sign that reads, “Yesterday, you did what others wouldn’t.” It is followed by a sign that says, “Today, you are doing what other can’t!”
-My family’s smiles, cheers, and encouragement as I jog by.
-A sign made for JR Rosania, the personal trainer of the late Pat Tillman, an aspiring Ironman: “Somewhere up there Pat Tillman is looking down. And he is smiling!”
-A cheerful volunteer in a wheel chair, shouting encouragement with a fist pump.
The start of my third and final run loop energizes me even more as I think, “Just 1 more!” Through this stretch, I confidently anticipate the finish and feel especially strong. I lose all of the nagging doubts about making it to the finish line and continue on with happy anticipation.
As I go through the last aid station, a smiling volunteer walks with me down the path asking me what I need and what can he do. I tell him that I am feeling strong and I am almost there. He shouts with encouragement, “You are doing great!” I reply with a smile and a question: “How do I look – is it going to be a good finish photo?” He gives me a happy laugh, tells me that I look terrific, and replies that it will be an excellent photo.
Turning towards the Mill Avenue Bridge and the last few hundred yards of the day is almost anticlimactic. I had executed my race plan so well that it took me through the course in a steady, simple, and uneventful pace – I arrived at this point without any serious problems or significant doubts about my performance. There would be no “Oh my God, I am finally going to finish” moment. But the pride of a job well done and a sense of accomplishment set in as I step on to the bridge to cross the lake one last time. It’s been almost 5 hours and 20 minutes since I started running, and I have felt stronger as the run has progressed. This feeling of strength is very satisfying. I move on, across the bridge.
And then I see the finish chute – that’s me up on the giant screen! The large grandstands are packed with screaming fans, and Mike Reilly, the voice of Ironman, tells the crowd, “Here’s John Fischer, 26, of Manhattan Beach, California.” I raise my arms and soak it in. I give my brother a big high five along the side. And I run towards the finish line glowing in excitement.
This is the opposite of an out of body experience; it’s a saturation of the senses. There’s so much noise, so much emotion, and so much excitement that I can’t take it all in. I hardly feel my tired feet pounding out the last few steps; I float towards the finish tape. The noise of the crowd is deafening, but I hear nothing specific. The bright lights of the finish guide me in, but my eyes are unable to register all of the activity. It’s as if all of the energy I expended to get here pumps back through me at a higher voltage, flooding my mind and lifting me towards the line.
My senses are overwhelmed as I hear Mike again: “John, you ARE an Ironman!”
In this moment, I prove that with hard work and determination, anything is indeed possible. I throw my arms in the air and cross the finish tape with a big double fist pump.
The power of the moment has me in its grasp. In 13 hours and 20 minutes, I have covered 140.6 miles and experienced something very few people do – a moment that confirms there are no limits to what I can do. The moment started with a big dream, and it was achieved through careful planning, hard work, and sound execution. It was a moment in which I realized a big dream.
Dream big.
Big Dreams.
I am experiencing the power of 2,000 athletes dreaming big. 2,000 aspiring Ironmen dreaming to be even stronger, even tougher, even better than most ever dare to dream.
The journey to get here, to the start of Ironman Arizona 2006, was filled with such ambitious dreams. Dreams that kept me going through long, rainy training days. Dreams that woke me up for 5:30 swimming. Dreams that took me places I never thought I’d see.
Now these dreams are becoming my reality. I am anticipating the cannon sounding to start the 2.4-mile swim. Around me, athletes radiate confidence and focus. Everyone has this look. A look that says, “I can do this. Today is my day.” A helicopter is flying above us, filming the start to a 140.6-mile day. The crowd swells along the shore and loudly shows its appreciation. The energy is enormous. Boom! The cannon fires and I am on my way.
I am sliding through the water easily this morning. The swim course takes me east in the Tempe Town Lake past Sun Devil Stadium. I feel strong as I make the turnaround and head west back to the transition. It’s early in a long day and I remind myself not too push it. I am hoping to prove my strength at the end of the day, not now. I slide around the last buoy and head to the steps. I look at my watch – 1 hour and 9 minutes. Right on time.
The start of the bike is the best I have felt in weeks. I immediately feel the benefits of the taper period. I feel rested, I feel ready, and I feel strong. I remind myself to stay in control – there’s too much left in the day to push myself this early. I start in on my nutrition plan of taking in 400 calories an hour. Every 15 minutes, I eat and drink to fuel my body for the challenges ahead. The first hour of the bike takes me out through the Arizona desert, over some small climbs, and to the turnaround in east Scottsdale. The way back to Tempe feels much easier with the wind at my back. I complete the first loop feeling strong. The day is just beginning.
Climbing back towards Scottsdale into the wind provides the first challenging stretch of the day. As I reach the turnaround, elite athletes begin to pass me on their 3rd lap. They demonstrate perfect form, keep absolute focus, and exude power. Inspired by their determination, I keep a steady clip and turn back to Tempe a second time.
As my third and final loop begins, I still feel in control of the day. But I remind myself how quickly this can change – I need to stay focused on the task at hand. I continue to hydrate and consume calories. I pedal efficiently and ignore the doubts as my legs show some signs of tiring. As I come back to Tempe for the final time, the wind has shifted into me, but I push on with the reassurance that I’ll soon be off the bike.
Coming into the transition area, I see my family for the first time all day – it’s a huge lift to hear them cheering me on. It’s even better to hand my bike off to a friendly volunteer after 6 hours and 37 minutes of cycling. I change into my running shoes and I exit the transition area. Now the heat hits me for the first time. My first few steps are shaky. 26.2 miles to go, and this is going to be difficult.
Through the first of the run’s three loops, my body adjusts to the new challenges. My legs loosen up and I am pleased to find a good rhythm. I am able to keep a steady pace, and my attitude slowly shifts from nervous doubts towards excited thoughts of the finish line. At each aid station, I slow to walk, hydrate, and soak up the energy from the amazing volunteers. The cheers from the crowd also boost my spirit and keep me going. As I cross Mill Avenue Bridge to complete the first loop, I am energized and feeling stronger – I am getting closer.
Throughout my second run loop, I use the motivational signs, enthusiastic spectators, and wonderful volunteers to keep my spirits high. There are several inspirational moments:
-A sign that reads, “Yesterday, you did what others wouldn’t.” It is followed by a sign that says, “Today, you are doing what other can’t!”
-My family’s smiles, cheers, and encouragement as I jog by.
-A sign made for JR Rosania, the personal trainer of the late Pat Tillman, an aspiring Ironman: “Somewhere up there Pat Tillman is looking down. And he is smiling!”
-A cheerful volunteer in a wheel chair, shouting encouragement with a fist pump.
The start of my third and final run loop energizes me even more as I think, “Just 1 more!” Through this stretch, I confidently anticipate the finish and feel especially strong. I lose all of the nagging doubts about making it to the finish line and continue on with happy anticipation.
As I go through the last aid station, a smiling volunteer walks with me down the path asking me what I need and what can he do. I tell him that I am feeling strong and I am almost there. He shouts with encouragement, “You are doing great!” I reply with a smile and a question: “How do I look – is it going to be a good finish photo?” He gives me a happy laugh, tells me that I look terrific, and replies that it will be an excellent photo.
Turning towards the Mill Avenue Bridge and the last few hundred yards of the day is almost anticlimactic. I had executed my race plan so well that it took me through the course in a steady, simple, and uneventful pace – I arrived at this point without any serious problems or significant doubts about my performance. There would be no “Oh my God, I am finally going to finish” moment. But the pride of a job well done and a sense of accomplishment set in as I step on to the bridge to cross the lake one last time. It’s been almost 5 hours and 20 minutes since I started running, and I have felt stronger as the run has progressed. This feeling of strength is very satisfying. I move on, across the bridge.
And then I see the finish chute – that’s me up on the giant screen! The large grandstands are packed with screaming fans, and Mike Reilly, the voice of Ironman, tells the crowd, “Here’s John Fischer, 26, of Manhattan Beach, California.” I raise my arms and soak it in. I give my brother a big high five along the side. And I run towards the finish line glowing in excitement.
This is the opposite of an out of body experience; it’s a saturation of the senses. There’s so much noise, so much emotion, and so much excitement that I can’t take it all in. I hardly feel my tired feet pounding out the last few steps; I float towards the finish tape. The noise of the crowd is deafening, but I hear nothing specific. The bright lights of the finish guide me in, but my eyes are unable to register all of the activity. It’s as if all of the energy I expended to get here pumps back through me at a higher voltage, flooding my mind and lifting me towards the line.
My senses are overwhelmed as I hear Mike again: “John, you ARE an Ironman!”
In this moment, I prove that with hard work and determination, anything is indeed possible. I throw my arms in the air and cross the finish tape with a big double fist pump.
The power of the moment has me in its grasp. In 13 hours and 20 minutes, I have covered 140.6 miles and experienced something very few people do – a moment that confirms there are no limits to what I can do. The moment started with a big dream, and it was achieved through careful planning, hard work, and sound execution. It was a moment in which I realized a big dream.
Dream big.
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