Vineman 2009

Going into my 4th Iron distance triathlon, I had a range of thoughts and plans. I had mirrored my training from my very successful race in 2008 and felt well prepared. I thought that I could better my 11:29 from 2008.

But I also wasn’t quite as excited or devoted to that goal. For me, some of the magic of the Ironman had worn off – now that I had firmly established that I could do this, and do it well, it felt like just another race and not like I was trying to do something impossible. While fighting these feelings of iron fatigue, I reminded myself of how important it is to respect the distances and the challenges. Without this proper respect, the race would eat me up. So, I did my best to summon some resolve and get to the start line in the right frame of mind.

Carey and I had a beautiful drive up the coast on Thursday. Highway 1 was gorgeous all the way through Big Sur and Carmel into Monterey.

In Monterey, we enjoyed the Aquarium and the 17 mile drive along the peninsula to Carmel. This truly is one of the most spectacular parts of the world, and it felt like a blessing to be there with Carey. I felt relaxed and well-rested. We had a nice seafood dinner in the harbor, which included watching the local seals and pelicans goof around on the water. In the morning, we had a fun breakfast in beautiful Carmel, and then continued north to Sonoma County.

In Sonoma, we were able to check in to the hotel early, and Carey was able to relax while I dealt with race registration and other formalities. Then we drove out to the Russian River Valley to see the swim and get a feel for the bike course. My overwhelming feeling was awe – the venues were just breathtakingly beautiful. A lush river valley to swim in, miles of rolling vineyards and golden California hills to cycle through, and vistas stretching out the horizon in every direction.

Friday night dinner was great in Santa Rosa with my brother and his girlfriend Kerri, who had just arrived after their own drive up the coast. I was able to get to bed early enough and get enough sleep before the 4:00 am wake up call came. Breakfast was spot on and I was able to drag Carey with me out to the River so that she could watch and help with my gear. What a trooper she is!

The swim start was rather simple, with a wave of only 100 competitors or so, rather than a mass start of 2500. I got moving quickly and had smooth sailing for each of the two loops. I was swimming easily, and I was never above an easy, aerobic pace. With each breath, I was enjoying the views of the Russian River Valley and feeling very relaxed. It was a little odd to feel the bottom of the River a few times with my hands when I ventured through the shallow sections; certainly different than being out in the open ocean or a deep lake. I finished the 2.4 mile swim in just over 1:05, and while this was a hair slower than I had hoped, the ease of the effort left me confident in anticipation of what remained in front of me.

The beginning of the 112 mile bike leg is always one of the best parts of an iron distance race; you feel rested, powerful, and ready for the challenges ahead. I began the bike leg down River Road feeling this way and reminded myself how important it is to keep this confident attitude under control and not ride too hard too early. The first section of the bike course took us along the Russian River, past several famous vineyards, and up Dry Creek Canyon. I kept a solid, sustainable pace through the first 40 miles of the race. Just after passing 40 miles, I came to the hilliest sections of the course along Chalk Hill Road. The first time climbing through here was easy, and I made my way past the transition and towards the second loop

Usually, the real battles of iron distance race begin about 80 miles into the bike, when the fatigue starts to mount and one’s thoughts linger towards how far there is to go. For me, I reached this point at mile 100 of the bike, when I came to the climbs of Chalk Hill for the second time. As I struggled up this climb, I had the first few doubts about where my legs would be and how far they could take me. But the long descent following the climb made me feel better, and, before long, I arrived at the second transition feeling good. The 112 mile bike took me just over 5 hours and 51 minutes. That’s a new personal best, and my legs felt fresh and ready to knock out the marathon.

While the beginning of the bike leg is one of the best parts of the race, the beginning of the run leg is usually one of the worst. As expected, my lower back hurt when I started running. This is typical for me, and it just one of the challenges of the race. I found myself confident enough to just keep running through it, and, before long, I was able to ease into a more comfortable pace and run more easily.

The first of the three 8.7 mile loops went well and I was on pace for improving on last year’s time. The course went out through a few farms and up three tough climbs to the turnaround. It was rather lonely out on the run, and I was elated to see Carey, Rob, and Kerri amongst the crowd when I came back towards Windsor High School. After that boost, I begin the second lap feeling better.

At about mile 10 of the run, I still felt strong when I had an immediate and painful jolt from my left ankle. This forced me to a limp, and I was even afraid I might have suffered a stress fracture. The pain persisted as I limped along. At times, it forced me to a walk and even the rare doubt about finishing. But, like most iron distance races, the doubts came and went, and I was able to shuffle along. My pace slowed and my goals shifted towards comfortably making the finish.

So, the remaining 16 miles turned into a rather uneventful shuffle and limp with a few more walk breaks than I had anticipated. Throughout this long stretch, the pain in my ankle came and went. I was relieved that it appeared I hadn’t done any serious damage. Rather it just seemed like a tweak or slight sprain.

Dealing with this pain caused me to reflect on a number of things. For one, how lucky I have been to avoid any serious injuries through the last 5 years of long course triathlon racing. I also remembered that while I might miss out on my time goals, even competing, much less finishing, an iron distance race is a remarkable achievement. I’ve had the courage to train for and start four of these races, and that is well worth some pride. So, the rest of the race, while not fast, turned into a celebration of a remarkable run of iron distance racing for me. And, perhaps, given the bout of iron fatigue I had headed into the race, this lesson in perspective is what I needed.

Of course, despite the pain and slower pace, the last mile and approach to the finish chute was an awesome experience. After 11 hours and 42 minutes, I approached the finish line with a wide smile and immense pride. The finish is always worth it.

After the race, it was great to relax and enjoy a meal with Carey, Rob, and Kerri. The restaurant Rob had selected even went out of the way to provide us with complementary deserts after hearing that I had finished the race. What a nice treat. The food, the company, and the conversation were all fantastic.

On Sunday, I was able to sleep later than I usually do after a big event. The long drive home went quickly, mostly thanks to Carey’s patient spirit and driving. I spent some time reflecting on the race and how I was able to tough out a good result despite the pain. There’s definitely some pride in that mental toughness and spirit.

This reflective period also helped me confirm what I had suspected throughout the build to this race – my body and mind need a breather form the stress and grind of iron distance racing. After four of these events in the last 40 months, it is time to step back, refresh myself, and improve on other aspects of my health, my fitness, my happiness, and my life. I intend to continue racing triathlons at shorter distances while also getting into some aspects of health and fitness that I have sacrificed in pursuit of endurance, such as yoga and core strength. I believe that this approach will contribute positively to my overall life, my strength, and my body. I am really looking forward to what lies ahead!

Thoughts on Vineman

With two weeks to go before my A race up at the Vineman, I am feeling ready to go. Here are a few thoughts as I drive myself crazy during the taper:

-I think that I am almost looking forward to the vacation/getaway more than the race! On Thursday the 30th, we’ll have a beautiful drive up Highway 1 to Monterey. In Monterey, we’ll check out the Aquarium, Cannery Row, and the beautiful scenery. On Friday, we’ll scoot up to Windsor for check-in and bike course scout before dinner with Rob and Kerri. Saturday will be the race day. I am already looking forward to the post-race dinner at a local steakhouse my brother picked out. Maybe some vino too! On Sunday, we’ll head down to San Francisco to check out the city and have lunch with friends before driving home. It’s going to be a great couple days with a race in the middle. As with my two trips to Coeur D’Alene, much of the fun in this is seeing a beautiful part of the country, enjoying time with friends, and celebrating our ability to do something so crazy.

-My training has gone very well. I have put in more time on the bike this year and much more hill climbing in order to become a stronger cyclist. My intent was not only to improve my bike split, but to come off the bike with stronger, fresher legs for the marathon. For each discipline, here’s how I am feeling and what I am expecting:

-Swim. I feel like I am swimming about as well as I did last year before CdA when I swam a 1:04. The swim in CdA is cold, slow, and jam-packed. At the Vinman, I’ll be treated to a warm, calm, fast swim in the Russian River. I’d like to think I’ll beat last year’s time by a few minutes.

-Bike. I should definitely be faster than last year’s 5:54 at CdA. I am a stronger cyclist this year and the course at Vineman should be faster. I’d lve to cycle under 5:45.

-Run. I am in similar running shape as I was last year when I faded to a 4:22 marathon. My hope is that I will have some more endurance this year and be able to run 4:15 or so.

In total, these goals would put me about 11:10 including transition time. That would be about a 20 minute improvement over last year’s excellent effort, so I feel almost greedy thinking about that. It’s worth remembering that I’ll need to be humble, smart, and strong to achieve that kind of result.

-My remaining concerns are nutrition (pre-race and race day), bike mechanics, and ample rest. I have a good nutrition plan leading up to the race, but I am still tinkering with my race day plan due to some concerns about heat. I am looking forward to taking my bike in for a tune up soon. And I need to start increasing my sleep. I’d love to start getting almost 9 hours a night in the last 2 weeks.

That’s just a brief update on where I am at. I have one medium long ride to do tomorrow (2 weeks out) and then a few shorter rides and runs. I’ll keep swimming right up until the race. I’ll be sure to update before the race about my plans for race day and how to follow my progress.

Wildflower Long Course: 2009 Race Report

Wildflower is simply an incredible race, experience, and party crammed into one weekend. Again, I have come away from the weekend exhausted, exhilarated, and amazed. While I can nit at some of my race, it’s hard to imagine having more fun or cramming more into the weekend. It almost has to be seen and experienced to be believed, but here’s my best effort at capturing the highlights of the weekend.

We had a good drive up the coast on Friday afternoon. There was some rain in the forecast, and Carey and I were looking at it two different ways: I was pleased when the forecast started to show the rain moving through Friday evening and leaving it dry for the race on Saturday morning; she wasn’t thrilled with the idea of rain while we were sleeping in a tent on Friday night!

On our way through Santa Barbara, Solvang, SLO, and Paso Robles, we drove through a few showers, and I, forever optimistic, announced that we had definitely just seen the worst bits of the rain. Luckily, I was right, and by the time we reached the lake we just had a few drops to deal with. We had camp set up quickly, and the dinner we packed went down quickly and easily. As the campground was filled with athletes taking on the Long Course the next day, it was nice and quiet early in the night, and I had a good night’s sleep.

I was up early and had a good breakfast, stretch, and last minute prep. After getting down to transition, I felt good and ready to go. I was carefully monitoring my hydration, as I am making a new effort to find the right balance and not over-hydrate (that was a nice way of saying that I have been peeing too much in my races lately…).

Things were going well all the way until I came out of the water from my warm up. A fellow competitor told me that my wetsuit zipper had come undone. With less than a minute to go before my start, I tried to yank it up as well as I could, but the zipper wasn’t quite closing at the top. Uggh, looks like I’d be swimming the 1.2 miles with a small parachute attached to my back! I tucked it in as best I could and took off.

My swimming stroke felt good, and the water was still and cool. The wetsuit felt loose and I could feel the water flowing across my shoulders from the slightly open flap. I gave the zipper a few tugs along the way, but just did the best I could with what I had. My 31 minute swim time felt good considering the equipment malfunction. Luckily, I won’t be racing any more cold water races this year and can retire this wetsuit.

After my adventure of a T1 in Oceanside, I was determined to do things well in Wildflower, and things went smoothly. I was off on the bike in just over 3 minutes, and the beginning stretch over to Beach Hill went quickly. I find that this climb, so soon after the swim, is almost tougher than the infamous Nasty Grade at mile 42. And it was. This is how the race commentators described T1 and the beginning of the bike:

The way this course works: You exit the water, and run up a long boat ramp. It is not uncommon to spend 3 minutes in transition, running up that boat ramp, then up a couple of flights of stairs to the parking lot, where the transition area is situated. So, if you weren't gassed during the swim, there's an opportunity to go anaerobic before you mount the bike. Then, after about a mile of nervous riding on a twisty, hilly, narrow service road at the lake's edge, you climb for a mile or more. This is called Beach Hill, and it's about 9 percent at it's steepest, and it's almost always at its steepest.

After Beach Hill, the course takes us up and around Lake San Antonio with some rolling hills. Through this section, I felt OK but not great. I was lacking power in my legs and, while still cruising along, didn’t feel like I could hammer the pace. This was also because I knew what was coming after the long descent to Nacimiento Lake Drive: The Nasty Grade.

Nasty Grade is a long (5 miles) climb averaging about 7% that just eats at you all the way up. And it doesn’t relent – after turning on to Interlake Road, it gets steeper before diving into some fun descents. My climbing was just OK and I balanced some time out of the saddle with some seated climbing. I was relieved to crest the top of the hill, look around at the remarkable views, and begin the long, curvy descent. I finished the ride as well as I could in just over 3:00. I felt, again, OK with my legs. Despite dropping 1 gel pack on the course, I felt good nutritionally and my new hydration efforts were working.

While the bike course at Wildflower is considered tough, the run course defies description – it is incredibly brutal. It begins with a rolling jog along the lake. Even this “flat” section dives up and down. After two miles of this, the real fun begins as we climb and descend the ridges and valleys around the lake. A couple of the trail climbs are viciously steep, and after reaching the top, you are rewarded with a steep descent on a loose, dusty trail. My quads hurt just typing that and thinking about it again.

After the tough stretch to mile 7, the course returns to the campgrounds, which is fun, as there are thousands of spectators cheering. I tried to soak up some energy, for there was one more climb out of “the pit” before the long descent down Lynch hill to the finish line. Through this stretch, I was able to keep moving at a steady, but unspectacular pace.

As I descended towards the finish, I was all alone and would have the finish chute to myself, just like last year. So, I started to enjoy myself, and when I saw Carey cheering along the side, I went over and gave her a sweaty, stinky hug and kiss – tough luck for her! The announcers enjoyed this, and proclaimed “hugging and kissing his way down to the finish, John Fischer!” I enjoyed this announcement – a perfect statement that my happiness was evident. I crossed the finish line in 5:31, with a run time of 1:54. Both of these are one minute slower than last year’s effort.

In all, I didn’t have a great day, but I have a lot to be proud of. I toughed out a decent swim despite my wetsuit issues, I had a solid bike split on a day when even the professionals slowed down a bit, and I made it to the finish line with obvious happiness. Wildflower truly is an event unlike any other: the festival and party atmosphere is as energizing as the brutal course is debilitating. Both have to be experienced to be believed.

After the race, Carey and I enjoyed the beautiful area of California, and, as I predicted in my pre-race planning, we had an incredible time regardless of how my race went.

Last year, I went immediately into my final build for my ironman race in Coeur d’Alene in mid-June. This year, I have some extra time to go through an extended build before the Vineman race on August 1st. I am scheming about how to best use this time and looking forward to the challenges ahead.

Wildflower 2009!

I am very excited for Wildflower Long Course this Saturday! Wildflower is a famous race held at Lake San Antiono, which is a beautiful resevoir about 30 minutes west of Paso Robles. Given it's remote location, most of the participants camp at the race site, and there is a great party/festival atmosphere the entire weekend.

Carey and I are planning to leave Friday midday, enjoy the coastal drive, and arrive in the afternoon. We'll camp for Friday night, enjoy the campfire, and try to get a decent night's sleep before the Saturday race.

The swim is a relatively easy one, with wave starts and a usually calm lake. I'll hope to swim the 1.2 miles in about 30 minutes.


The bike course is incredibly tough, and a real highlight of this race. Immediately, there's a tough climb up and out of the lakeside transition. After a series of rollers around the west and north side of the lake, there's a long, gradual descent until about mile 45, where we reach the southeast corner of the lake and the lowest point of the course. From here, we beging the Nasty Grade, a long, difficult climb of about 5 miles and 1,000 feet of elevation gain. After cresting the climb, there are some fast, fun descent back into transition. I'll be thrilled to ride anywhere under 2:57 or so.

After the tough bike course, there's little releif in sight, as the run course at Wildflower is likely the toughest run in the sport. It begins with a jog along the lake for a few miles before turning in the canyons and

hills. The trails are dusty, and the climbs are tough. I will be happy to run anything equal to or faster than last year's 1:53.




Last year, I had an excellent day and went 5:30. I am feeling a bit stronger this year, particularly on the bike, so I will pleased if I am able to beat last year's time. A stretch goal will be 5:25 or better.

But, regardless of my race, I am certain that will have a great time driving up the coast and enjoying some of California's most beautiful areas. After the race on Saturday, we are off to Avila Beach for some relaxation, wine tasting, and recovery - lucky me!

To follow the race, check out http://www.tricalifornia.com/index.cfm/Wildflower2009-main.htm They should have good results on Saturday.

Thanks for your support.

Oceanside Half Iron: Race Report

Going into Oceanside, I felt prepared to have a good race and, hopefully, improve on last year’s 5:24. I had thought if things went well, I could go under 5:20, but I wasn’t too worried about my time given how early we are into the 2009 season. With my A race not until August 1st, I haven’t put any speed or intensity into my training yet. As I keep reminding myself, I want to be in peak form on August 1st, not now. Still, I felt ready to have a good, fun day.

We had a relaxing drive down, easy evening, and great dinner before the race. I was able to fill Carey in on the timing of where and when I’d be, and I filled her in on some of the challenges I’d face, among them was my tendency to lose focus on the run by joking around with spectators or other competitors. We had a good laugh about this…

I was up early and last minute prep, breakfast, and the cruise down to transition were nice and easy. I set up a good spot in transition, and I was ready to go by the time I got down to the water’s edge. It was a cold morning, and the 58 degree water actually felt warm and comfortable as we slipped in and swam out to the start.

I started the swim smoothly, and I felt like I was keeping an even pace on the way out to the turn around. Out at the half way point, the glare from the rising sun was awful and there was almost no visibility. My navigation was OK, but I felt like I swam a bit wide on the way back. Add this mis-navigation to the list of early season mistakes I would make on the day. Coming up the boat ramp, I felt like I had a good swim, and the 31 minutes on the clock were fine by me.

After the long run into transition, I began the process of switching into cycling gear…and just about everything that could go wrong did go wrong. My Murphy’s Law of transition included: stuck foot in my wetsuit, unable to get my helmet on, dropped nutrition, and forgetting to put my race belt on. This last one was a real treat because I didn’t notice until I was pedaling out of the transition and I looked down to see that I was sitting on my bib and belt…stopping 50 yards out of transition to put the belt on made me feel like a real genius. Anyway, a horrible T1 time of over 5 minutes was the result of all this early season rustiness. It’s silly to give away time like this…

The start of the bike was fast, with the expected tailwind helping all the way north to Christianitos Road. After crossing I-5 and heading into the base, I was ready for the brutal climb up Mount Mother, and I cranked up it as best I could. After that climb, the rest of the rollers went smoothly. After turning on to Vandergrift at the airfield, I was ready for an anticipated headwind. However, luckily for the athletes, the wind had shifted, and there was even a slight tailwind on the way back to the harbor. I was able to finish the ride strongly. I slipped back into the transition area in 2:52. This is a new PR for a 56 mile ride for me and 6 minutes faster than last year, so I am pleased with the progress in my cycling. T2 was smooth and didn’t have any of the screw-ups that plagued my T1.
Starting the half marathon, I felt decent but not great. While my legs were strong and I felt like I had had enough calories, I had consumed too much water and had to use the bathroom and my arches were killing me. I remembered the wise words of Ironman legend Dave Scott: Do what you can do right now! So, I kept my head up, my stride long, and my smile wide, as those are things over which I had control. And, as always, I began to feel better after a bit.

The run course was different than the previous two times that I have raced here; there was a section about a ¼ mile long across the beach which included some soft sand. This pretty much sucked. After dealing with this, I got on to the strand and tried to open up the pace a bit. It was nice to see Carey with my friends Mike and Jim cheering along the strand. What great Iron fans they are to come out and watch. After some high fives from them, I was feeling better and moving south on the first out leg of the run.

As I made my way through the first leg, I came across some young guys having a party in front of their house on the strand. One of these guys had a football and was farting around on the strand. So, consistent with my tendency to lose focus and clown around a bit, I found myself taking a handoff from the guys and running with the football up the course…oops, so much for that disciplined mental focus on the run. After fumbling the football, I made a better effort to keep a steady pace as the miles clicked by.

I didn’t have quite as much speed as last year, and I think the soft sand section was slow. So, my 1:50 time for the run was OK. The 5:21 overall time is a new PR and 3 minutes faster than last year.

In reviewing the race, my swimming was good and on track to improve through the season. My cycling is feeling terrific, and I am looking forward to more gains here. And my running is on track and looking to get stronger. I need to be better in transition and not give away so much time there (the 5 minute T1 cost me the chance to go sub-5:20). But, this is a race skill that will improve throughout the season. So, for an early season race, I am pleased. I am well on track for the year, and, given that I have an extra 5 weeks between this race and my A race as opposed to last year, I have plenty of time to get stronger, smarter, and faster.

Next up is the Wildflower Long Course on May 2nd. Thanks for the support.

Oceanside

I am really looking forward to racing in Oceanside this Saturday. This will be my 3rd time at this race, and I really like the course and the venue; it kind of has a home-town feel for me now. I have some moderate expectations for this Saturday: just to beat last year's 5:24 at this race. I feel like I am in decent form, but maybe not rested enough to have a great day, as this is still early in the saeson an I didn't want to take too much time off to taper. But, the fun part will be seeing where I am at early in the season.

I'll drive down Friday afternoon, register at the venue, and then meet some friends for dinner before an early bedtime. It's a real early start, so I'll be up by 4:00 am or so (Carey will LOVE this part of the day) to get in a good breakfast of peanut butter toast, bannanas, and gatorade.

The swim is in the protected Oceanside harbor, and it is a pretty easy swim by all standards: it's a wave start so there's not much wrestling or contact, the protected harbor limits any kind of surge or swell, and way back in is easy for a right side breather (me) as you can watch the wall of the harbor all the way in. The downsides to this swim are that it is COLD and sometimes the sun can right in your eyes out at the turnaround. I hope to swim about 30 minutes.

This photo is from the start of the swim on that rainy 2005 day when I finished my first half iron distance race here. I can't believe I was dumb enough to be one of the guys wearing a sleeveless wetsuit on that cold day...not this year: I'll be full-suited and doubbled-capped.

The bike course is great. After a kooky beginning up out of Oceanside Harbor and across I-5, the fun begins out on the Camp Pendleton Marine Base. The first 25 miles or so will be very fast. This is a flat section heading north along the coast that usually has a tailwind. After reaching the top of the course at Christianitos Road, we'll cross the I-5 again and head inland. This is where the party starts as we reach the base of Mount MotherF-er, as the first climb is known to local Marines. I'll be well-suite to spin up this with my compact front crank and 12-25 gearing. I'll have a laugh at the short-sighted athletes walking their over-geared bikes up this steep hill. After cresting the first climb, a moderate section with a few rollers begins before a few more decent climbs. Once we reach the long air strip, it will be like turning for home to the west and southwest. Typically, this flat and downhill stretch is into a headwind; it will require good form and aerodynamics to ride well. This will be an important part of the race to put up a solid bike split. After 40-45 miles of good cycling, you start to feel some fatigue, and the temptation is to ease off and not battle the headwind. However, the strong cyclist will stay tucked and finish the bike loop strongly. It's fun to glid down the last hill into the Harbor area. I hope to have a decent bike leg, but nothing fancy, about 2:55 would be fine.

After T2, it will be great to run out on to the Oceanside strand for the easy, flat half marathon along the beach and city in Oceanside. Hopefully the sun will be out, and the usual spectators will be having the typical parties, music, and good times. My challenge, as usual, will be to focus on running strongly rather than clowning around too much with the spectators and other competitors. I plan on taking the first 3 miles (the first out section) pretty easy and then up the pace for each for each 3 mile stretch after that. Last year I had a good run split of 1:47. I'd love to match that but, thanks to my linger plantar fasciitis, I'll take anything under 1:50 (particularly if it is pain free!).

With about 5:00 minutes total in transition, I should b in about 5:20 and reach my goal of improving on last year's time. But, I'll be happy to be out in the sun, racing, and enjoying the day. It should be a great one.

To folow the race on Sunday, go to http://www.ironman.com/, click on the race day coverage, and look me up with my race number 259. Thanks for the support.

2009

It's hard to believe that we are already 3 months into 2009...and that I haven't updated this blog since July of last year! While I have been delinquent in updates, my life has never been happier, healthier, or more complete.

After Ironman Coeur D'Alene last year, I had a terrific summer of resting and allowing my body to recover. I stayed active, raced the LA Tri (oly), ran a few 10K races, and worked on my golf game a bit too. And, more important than anything, my personal life is overflowing with happiness!

And now it's time for another season of triathlon. My A event this year will be the Vineman Full Ironman on August 1st up in Sonoma, California. My goal will be to finish in under 11 hours, which will take quite an effort. But I am up for the challenge!

Leading up to the Vineman, I will race two half Iron races: Oceanside on April 4th and Wildflower on May 2nd. I raced both of these last year, and they are favorite venues. I look forward to trying and improving on both of my times from last year. I am also looking into a few local sprint and oly distance races throughout the year.

So, with a week to go before Oceanside, I am feeling excited, fit, and ready for a great year.

Ironman Cd'A 2008 Finish Video

I can't believe that I wasted $15 for this thing...

Ironman Coeur D'Alene 2008: Race Report

Preface: I’ve thought about my race constantly over the last couple days, analyzing what went well and how I achieved such a great result personally. In trying to put these thoughts together into this race report, I am a little afraid that the narrative will sound too selfish or egotistical. Rather, what has come together is a deep and honest look at my thoughts and preparations for this “A Race.” So, I hope you appreciate a deep look into what I am thinking!

Twelve months ago, I finished the Ironman Coeur D’Alene comfortably in 12:49. It was my second Ironman finish and it was enjoyable. But I wasn’t completely satisfied. I knew I had more in me. I hadn’t really laid it all on the line and given myself everything. My investment into my training and preparation had been modest, and the rewards from the race were, in return, just modest. I could do better.

So, I laid out an ambitious plan to give 100% of myself to the race in 2008. I improved my preparation by training harder and smarter. I improved my body composition by re-structuring my diet. I improved my race-day skills by racing more often. And I improved my attitude by choosing more difficult workouts an avoiding any shortcuts. By the time I boarded the plan to fly to Spokane in 2008, I was a different athlete and very ready to take on the race.

Pre-Race

I arrived into Spokane early on Thursday and had plenty of time to drive to Coeur D’Alene, register, pick up my bike, and check into the hotel before a nice sushi dinner. Returning to Cd’A was a happy experience indeed. The town and lake are beautiful and the locals are warm and welcoming to the athletes and the race. Banners everywhere proclaim “Welcome Ironman Athletes!” and clerks and cashiers go out of their way to wish you luck. This hospitality adds to the growing energy in the days before the race.

On both Friday and Saturday mornings, I rode the challenging parts of the bike course with friends Val and Jim. These sessions were fantastic; we rode easily, talked strategy, laughed a lot, and just had a great time in tremendously beautiful North Idaho. Getting a feel for the rollers on the bike course and thinking about how to ride them well added to all of the race planning I had done. With my game plan re-confirmed, I had excellent pre-race nutrition and got to bed nice and early on Saturday night.

I woke up early on Sunday morning, well before my 4:00 am wake up call, and I used this time to relax, stretch out, and reflect on the promise of the day. With my attitude properly in place, I ate a solid breakfast and began hydrating. When I left the hotel to go to the race, I noticed that it had rained all night, as had been forecast. While the ground was wet, the sky was clear and the wind was blowing. It appeared that it would be a dry, cool, and sunny day. I was a little concerned that the wind would create a mess on the lake as it had in 2007, but once we got down to the lake, we saw a glassy and calm surface – nice and inviting for a fast swim.

Throughout the morning’s preparations, I was feeling great – loose, excited, and just ready to go. By the time I was in the water warming up, my confidence was high and I was ready to get the party started.

Swim – 1:04:28, 178th place

As I seeded myself right down in the front, I took a moment to share some laughs and handshakes with the guys around me. I like doing this, for it’s a statement that says, “Let’s all be at our best today.” And that’s one of the things I like most about the Ironman; it’s a day long celebration of the human spirit and capability. We are all pushing against our limits and getting a good look at what we are deep inside. With my attitude in the right place, the gun went off and I began the swim.

My focus for the swim was on long, easy, efficient strokes. I was able to find clear water without much hassle, and even benefited from some nice drafts all the way out to the turnaround. With a smooth, solid effort, I completed the first loop in just less than 32 minutes. As I ran up on the beach to start the second lap, the crowd was roaring, and I got pumped up to finish the swim strongly. My second lap was again nice and steady. I had some good feet to follow most of the way, and I took advantage of the draft to keep my effort under control. As I got out of the water for the last time, my watch read 1:04. “Right on the money,” I thought with a small fist pump.

I had a quick transition (one of the enormous benefits of a quick swim is a much emptier transition tent), and found my bike quickly. As I clipped in to begin the 112 miles, I heard some friends cheering for me – what a lift.

Bike – 5:54:14, 18.97 mph, 333rd place

As I began the ride through the streets of Coeur D’Alene, I heard my heart rate monitor beeping. “Crap,” I thought. “I am already above my target zones.” Instead, when looked down, my heart rate was actually under the zone I wanted it. This was a great moment – I had kept the effort in the right spot throughout my swim and now I was ready and able to get after it on the bike.

My trip out to Higgins Point was swift, and I felt very strong. The pedals were turning over easily, and I thought of Lance’s old joke: “I am having a mechanical problem – there’s no chain on this bike!” Of course, it was very early in a long day, but I was buoyed with confidence and kept riding strong as I came back to the large crowds in Cd’A.

Turning up to Hayden, I felt the wind at my back, and I was able to maintain 23-25 mph without much effort. I was really turning the pedals easily, and while I kept reminding myself to keep the effort down, it was truly smooth sailing at that point. As I reached the hills of the upper loop, I was full of energy and the climbs went well. I was able to ride these hills solidly with my heart rate under control. I reached the top of the course timing mat on Ohio Match Road (mile 34) in 1:41:39, just over 20 mph. As I turned back south to Cd’A, however, I faced the headwind for the first sustained stretch. The wind was stronger than last year, and it required strong, smart cycling. I was determined to stay tucked and aero as much as possible and ride solidly, but these 10 miles, which I had pegged as easy in my planning, were a definite challenge.

I was happy to come back through town ahead of my schedule, feeling great, and ready to tackle the second lap. Scotty Galati, the Ironman Superfan, gave me a huge fist pump and shout as I passed him on my way out to Higgins Point again.

I used the out and back to Higgins Point to reconsider my race strategy based on the conditions I found on the first lap, with the key adjustment being that I would relax and rest on the way up to Hayden with the wind at my bike and conserve some energy to ride the return trip into the wind harder than I originally planned. So, after an easy trip up to Hayden with the wind, I hit the hills at about mile 80 and thought, “Here we go; the race is really beginning.”
My second trip through the hills went very well. I was definitely working hard and riding strongly. I had the energy and effort to ride hard and smart. I kept my cadence, power, and heart rate at the right levels and just continued to feel strong and solid.

As I crested the last hill of the upper section and turned down Rimrock Road at about mile 96, I felt motivated to finish the job well and ride strongly back down to Cd’A. I tucked in, kept good form, and finished the job solidly.

As I slid into the transition area, I was even able to pull of a graceful flying dismount, where I jumped over my rolling bike, landed on my feet, handed the bike to the great volunteer bike catcher, and ran into the transition area. Thankfully, nobody was harmed in this exercise.

Run – 4:22:58, 390th place

As I started the run, I was ready for some pain and a slow start, but I continued to feel great. My back was loose, my stride was solid, and my legs were ready to knock this marathon out. As I started the run, I received lots of encouragement from the large crowds and several friends who cheered loudly and appropriately raucously.

The first out and back along the lake went smoothly and I was able to run up through the town at a solid pace. The crowds were tremendous, as there was constant encouragement and cheerful support. The race organizers are smart enough to print your name on your race bib, so the spectators can personalize each cheer. I tried to answer each cheer of “Go John” and “Looking good John” with a nod and a thumbs up.

As I made my way out to the long stretch of the Centennial Trail along the lake, my heart rate was still solidly in the right zone, my effort felt under control, and my splits were just right. I tried to avoid looking ahead, but the promise of finishing this race well was very strong.

After reaching the turnaround at the far end of the course, I started the downhill section back towards Cd’A when I heard a loud, happy scream: “John!!” It was my friend Jessi, who I ran with for much of the marathon in this race last year. She was watching this year (mostly because she has been busy winning sprint and Olympic distance races all year), and she ran up, gave me a happy high five, and ran along with me for a while. Her happy attitude and cheerful spirit were a great lift. I told her about how I was having a great day, and she encouraged me to finish the job. I moved on and finished the first lap strongly in about 2:05.

It’s funny sometimes how poorly your brain works during a race, but it is heartening how strong you sometimes find your desire. At the halfway point of my marathon, I suffered from both some stupidity and a lot of desire – I became determined to negative split the marathon (run the second half faster than the first). In hindsight, this was a wildly overambitious goal. But it was born from determination and kept me moving.

After a change of socks at special needs, I started moving up the hill through Cd’A with purpose. But what my mind was asking, my body couldn’t deliver. 130 miles into my 140.6 mile day, I was starting to fade, and I lacked any kick when I tried to push the pace. I continued on, but my heart rate was dropping below the zones I wanted (a sign of fatigue) and I couldn’t deliver a faster pace. To manage my growing fatigue, I took on more fuel and tried to stay steady. I knew at this point that I would finish the race well but that I would be unable to kick it up a notch. The lack of extra kick or strength was a little disappointing, so I tried to move mentally beyond this feeling and focus on running as well as I could.

As I steadily made my way through the last ten miles, I stayed positive, soaked up the excitement from the crowd, thanked as many volunteers as I could, and tried to support the other racers. It was great to see Jessi again out by the turnaround, and she laughed when I told her that I felt like I was fading and tired – “Well, you should be, you’re at mile 20 of the marathon!” This simple answer helped me turn my head around and focus on what I was doing and what was ahead.

On my way back through town, I ran past a group of supporters who had a big dog with them. This dog was looking tired, sprawled on his side and deeply asleep despite the noise and action around him. I commented to another racer, “That dog looks like how I feel.” She laughed and asked if I was on first or second lap of the run. When I replied that I was on my second lap, she said, “lucky you.” In a brief bit of wisdom, I replied, “We are all lucky.” And I meant that. It was a great day to be out there competing, pushing our limits, and celebrating our health.

Coming up to the finish and turn at Sherman Avenue, I was ready to enjoy the great finish line atmosphere. I took off my visor and sunglasses, and, immediately, some guys on the side laughed and yelled, “Yeah, get nice and pretty for the finish photo!” I gave them some high fives and turned down Sherman Avenue. Quite simply, it was an overwhelming site: 8 city blocks lined deeply on each side by cheering crowds, dotted at the end by the arch of the Ironman finish line and sounds of celebration. I raised my arms and ran happily down the street.

As I reached the top of the finish chute, I heard a number of cheers from friends. And then I spotted the clock. It read 11:29 and I knew I would make it in under my 11:30 goal if I didn’t waste too much time giving out high fives and shouts down the grandstands! As I crossed the line, I was elated with my effort and result.

Total – 11:29:14

After the finish, I spent some time in the medical pen, just using the chairs there to relax, hydrate, and drink some chicken broth. I chatted with some other finishers, and we compared notes on the day. A couple people teased us about looking so relaxed while we reclined in a row – “you look like you’re sunbathing!” – but it was a nice time to unwind.

After a bit, I was back to, relatively, normal, and I was able to deal with my gear and get cleaned up to enjoy the finish line party. It’s simply wonderful to be there and watch so many athletes capture their dreams.

After some reflection, I am thrilled with my race. It was a new personal best and an 80 minute improvement over last year. My preparation was fully rewarded and all of the increased efforts were worth it ten times over.

However, it’s interesting and worthwhile to think about the things that didn’t go quite as I’d planed. When I’d hoped to have some extra kick and speed up my run, I instead found fatigue and a slower pace. This could have been the result of too much effort spent on the bike leg or swim leg. Or it could have been a nutritional failure. Or perhaps I failed to pace the first half of the run properly.

The only certainty is that this puzzle is part of the allure and magic of triathlon and endurance racing. It’s so difficult and demanding that we must constantly seek improvement and question how to best go about things. This constant process keeps us coming back for more and makes the next race more enticing and exciting – the promise of what’s ahead. I’ll move on from my race in Coeur D’Alene satisfied with my progress and eager with anticipation for improvements I can make in the future.

Elation

While I am having trouble putting my race thoughts into words (a rarity for me...), here's the finish pic. As they say, a picture is worth a thousand words, so consider this the race report for now:

Amazing Day

Stay tuned for a detailed race report, but here's the quick version:

-Great morning prep, spot on with nutrition and hydration
-Solid, smooth swim while keeping the effort under control - 1:04
-Great bike, went a little too hard on the first loop (Was just feeling fantastic!) and paid a bit later on but held on for a very solid split of 5:54
-Good run, but faded a bit on the seond lap - I was just worn down and paid for spending too much effort early on the bike. But I left it all out there and came in at 4:22
-Overall time was 11:29, just under my goal and MASSIVE 80 minute personal best and improvment over last year!!

I am deeply, deeply satisfied and proud!

Special thanks to all the wonderfull support out there on the course and out through computer screens!

More detail tomorrow or Tuesday...

Race Day

It's just after 4:30 am on race day. I have had my breakfast and started hydrating. It's almost time to head down to transition, get body marked, load my bike nutrition, check over my gear, inflate my tires, and put my wetsuit on. I am ready to go.

It did rain last night as some thundertorms rolled through, but the forecast is for a pretty nice day - in the upper 70s and partly cloudly. There is already some wind out there and it is forecasts to blow most of the day. It is coming from the south and shouldn't affect the bike too much (same wind as last year). I am only hoping the lake doesn't get too choppy.

To follow my progress, go to www.ironman.com and enter my race number 280 in the athlete tracker.

Thanks for the support. Time to go!

Ironman Coeur D'Alene: Race Day Game Plan

The plan for my first two Ironman races (Arizona in 2006 and Coeur D’Alene in 2007) was to approach the race conservatively, keep the effort steady, and make it to the finish line with relative comfort and a big smile. Mission accomplished on both occasions.

After twice proving that I could handle the 140.6 miles of Ironman, my approach to Ironman Coeur D’Alene has been different: I want to see how effectively I can race this distance, and to fully tap my potential as a long course athlete.

This approach began over six months ago, when I created the training plan for this race. Using the knowledge gained from my previous two Ironman races, discussions with friends and other athletes, and a lot of reading, my plan was devised to build a much bigger endurance base and to add in more high intensity work. The idea was to make the distances easily achievable and to add some extra kick so I could go faster. I believe that I have been able to achieve this goal. Now that I am ready to give the 140.6 miles a harder effort, here’s my plan for the race.

Swim – 2.4 miles in under 1:05

As the shortest part of the race, it’s easy to overlook the importance of swimming the 2.4 miles well. My plan is to swim conservatively with an aerobic effort and not waste any of my anaerobic capacity during the swim. Simply put, I don’t ever want to be breathing hard during the swim; I just want a comfortably swift swim. As Coach Wooden would say, “Be quick, but don’t hurry.”

I also plan on seeding myself towards the front of the swim pack to find a proper pace pack. Last year, I was too conservative and got stuck with too many slow swimmers and found too many delays. This year, I will deal with some of the chaos in the front of the pack in order to find the right pace. I hope to complete the 2.4 mile swim in less than 1:05.


Bike – 112 miles in under 6:00

The meatiest and longest portion of the race, and the section I am most excited about. Over the past year, I have improved my cycling ability (and equipment) tremendously, and I am ready to ride the bike course effectively.

After thinking about the Coeur D’Alene bike course for the past 12 months, I have devised a plan of attack by dividing each loop of the two loop course into 4 sections:

1) The 15 miles of out and back between the town and Higgins point
2) The 10 miles up from Coeur D’Alene to Hayden
3) The 20 miles of rolling hills around Hayden and Hayden Lake
4) The 11 miles down from Hayden to Coeur D’Alene

The goal for my bike split will be to arrive at section 3 on my second lap (80 miles into the ride) strong and fresh and to ride the hills strongly. To do this, I have the following pacing ideas.

At the beginning of the bike leg, I intend to use the first section out to Higgins Point to relax, allow my heart rate to fall after the swim, and settle into a good cycling rhythm. I’ll ride in the aero position over this pretty easy terrain and just use the time to relax and start in on my nutrition plan. After coming back through town, I will make the right turn up to Hayden and begin section 2.

This section is an easy 10 miles and only slightly uphill. I will plan to start building the pace a bit but keep the effort under control with an eye towards the challenges ahead. I will continue to ride aero and stay on top of my nutrition. As I go through the golf course in Hayden, I will do my best avoid the predictable thoughts that I should be playing golf and instead shift my focus to the upcoming hills.

The first time through the hilly section 3 I plan to ride conservatively, shift well, and keep a decent pace going. Now is not the time to allow my ego to ride; rather I must be smart and respect how early I am into a long day. I’ll ride the constant rollers in either an aero or seated position, whichever allows me to keep my heart rate under 160. After turning back south towards Coeur D’Alene, I should still feel fresh and ready to start working a little harder.

The downhill section 4 to Coeur D’Alene should provide an easy chance to get some free speed at an easy effort. I’ll ride aero, keep the effort in check, and, hopefully, get some good speed going.

As I come through town at the halfway point of the bike course, I should have a good feel for how strong I am feeling, where my legs are, and what my pace is. If needed, I’ll make any adjustments to my plan now.

Riding out to Higgins Point for the second time, I will stay aero and start to slowly build the pace. I will continue to build the pace and effort through section 2, while staying aerobic, until I reach the Hayden Golf Course again to begin Section 3 for the second time at about mile 80. This is where the race will truly begin. (Sorry to make you read through all that build up!).

As I start riding through the rollers around Hayden Lake, I want to be feeling strong and riding swiftly. If I have paced myself properly, I will be able to give each uphill a consistent, solid effort and stay after it as I crest the hill. Each of the hills in this section is preceded and followed by some downhill riding – this is indeed rolling terrain with constant up and down.

On each downhill segment, I should be able to add to my momentum and then shift effectively into the next climb. With a constant power output and effort, I can really minimize the difficulty of each climb by taking advantage of the downhill section preceding it. With this style of consistent riding and sharp shifting, I should be able to handle these rollers well. As I leave the hills for the last time, I want to be thinking to myself, “Wow, I nailed the hills, felt strong, and am ready to stay after it.” I’ll use the downhill section 4 to relax, stretch out, finish my nutrition plan, and shift my focus to the marathon ahead.

Run – 26.2 miles in under 4:20

The beginning of the run always marks my lowest point in the race: my legs are a heavy from cycling, my lower back is usually a bit stiff, and my stomach has to adjust to being upright. The first bit of the marathon course in Coeur D’Alene heads away from the town along the Spokane River for a brief two miles of out and back. I will use this segment to adjust to running by running easily and stretching my back. By the time I return through town, I should be feeling ready to get after it.

Once I feel ready to take on the run with a solid effort, I will try to consistently run each mile in under 9 minutes. With the improvements I have made in my running this year, this should be achievable if things have gone well. This pace should be comfortable and aerobic; I should not be out of breath or faint at this pace. If holding this pace becomes too difficult, I will slow down and respect the challenges of the miles ahead. If I am able to do so, I will hold this pace up until mile 20 of the marathon.

At this point, I will have less than an hour to go and a very clear idea of what I am capable of for the last 6 miles. And I will face two choices: if all systems are still go, I will try to pick up the pace and let myself reach higher heart rates and efforts. If I don’t have the ability to do this, I will continue on as well as I can and look forward to the approaching finish. Either way, I will definitely enjoy the final stretch through the town and the jog down Sherman Avenue to the finish. I’ll be yelling with the rowdy fans, beaming with pride, and soaking in every bit of it!

If all has gone well, I should make it to the finish in less than 11:30. I know that I am capable of this. But, as in all long course racing, there are many, many variables and obstacles that can throw me off. If I encounter one of these difficulties, I will do my best to adapt to it and overcome it, and then I will keep moving on in the race with a happy, optimistic attitude and adjusted goals.

So, I won’t be wed to my time to achieve success. My success will come from the strength I have from my preparation and my ability to take on something extremely difficult and maintain a happy, positive attitude. When you see me running down Sherman Ave at the end of the long day, you’ll be able to see this success, regardless of the time, in the big smile across my face!

Success

“Success is peace of mind that is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of being.” – Coach Wooden

Saturday May 24, 2008, 5:45 AM. I open the door to my apartment, bike in hand, helmet securely on, ready to roll. And I see dark clouds, drizzly rain, and puddled streets. And I feel a cold wind against my cheek.

Not what I am looking for on a day when I’ve planned to cycle 112 miles and run 4 more. A day that is intended to be the peak of my training plan for Ironman Coeur D’Alene; the race rehearsal performance. Now I face a choice.

I close the door and return upstairs.

And I grab another warm layer, pull it on, and head out into the rain. For the next 6 and a half hours, I ride through the slick, soaking streets, battle the stifling fatigue spreading through my body, and turn back constant thoughts of retreat. I suffer; there’s nothing fun in this. But I persevere and complete the long, tough day, capping off a demanding three week build during which I averaged over 160 miles on the bike, 30 miles of running, and 10,000 swimming yards each week.

Now I have finished the meatiest parts of my training plan for the Ironman race. I have worked as hard as I ever have, beating on my muscles, exhausting my heart and lungs, and frying my mind beyond its usual patterns of comfort.

To be certain, there’s plenty of work to do before I toe the line in Coeur D’Alene: I must continue to work at the right intensity over the next few weeks, I must make certain I give my body the quality rest it craves, and I must fuel my body properly with good nutrition. But the heavy lifting is done and the framing is built. The job now is to add the finishing touches, and complete the perfect structure.

But this moment provides a good spot to reflect on what I have done, where I am going, and what to expect.

So far this year, I have cycled over 2,200 miles, ran over 550 miles, and swam over 150,000 yards. I have raced two half ironman triathlons (setting personal best times in both) and two half marathons (also two personal bests). I have been smarter about my nutrition, and I am down about 15 pounds. I have been smarter about my rest and recovery, and I am stronger because of that.

With my “A” race coming up in Coeur D’Alene, it is easy to fall into the trap of predicting a successful event and anticipating fast times through all three disciplines. But the 140.6 miles of Ironman doesn’t work that way. It’s too long and too unforgiving to be predictable. There are too many potential calamities out there, too many mistakes waiting to happen, and far, far too much ground to cover before the finish line.

But, luckily, I don’t need the results of my race to measure my success. Coach Wooden has defined success in perfect terms for me:

“Success is peace of mind that is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of being.” – Coach Wooden

Using Coach’s definition, I don’t need to finish the race in a certain time to measure my success. While a goal time is important, it depends on too many factors that I cannot control. What if I get a flat tire? What if it rains all day during the race?

Instead of focusing on these potential outcomes, Coach’s definition asks me to look at my process: how well did I maximize my potential? How much have I done to improve my capabilities?

And, at this point, with the bulk of my training done, I am able assess the success of my training. And I am happy to say that, given the balance in my life, I have succeeded. I have truly increased my potential and improved my capabilities. I have done my best to become the best I am capable of becoming. And there’s definite self-satisfaction in that. That’s success.

So, with much important work left to do before my race in Coeur D’Alene, I am already feeling successful. I have trained hard and trained smartly. And I have truly increased my potential my capabilities for racing the Ironman.

Now I just need to execute well on race day, which Coach calls competitive greatness:

“Competitive Greatness is being at your best when your best is needed. It’s enjoying the challenge when things become difficult, even very difficult.”

Wildflower Long Course - Race Report

Wildflower Long Course is a race I have been looking forward to for a long time. The race takes place at Lake San Antonio in central California, about 30 miles west of Paso Robles. This is a breathtakingly beautiful part of California with native oak tress dotting rolling, golden hills. Because of this rural location, many of the participants choose to camp out at the race site, giving it a “Woodstock-like” feel and legendary festival atmosphere. And the course is tough as nails, always regarded as one of the toughest half ironman races around. My kind of stuff!

I arrived to the race site plenty early on race day and took my time setting up a good transition area and walking through all that I would need. This is a HUGE race, with 3500 participants, so I felt it was worth taking my time to get well-organized.

As I was setting up my transition, I noticed that the athlete next to me was also racking a red Kuota K-Factor in his area. This is the same exact bike that I have, so we made some jokes about making certain to grab the correct bike. I remarked, “Well, that’s all up to the person with the fastest swim time” before even noticing that he was a challenged athlete – he did not have a right arm. He smiled and said, “That’s going to be you” with a wink. Only later did I learn that he was a veteran of the Iraq war who had lost his arm in combat! Wow, talk about a great reminder of why I love this sport: constantly interacting with courageous, inspirational people who share an optimistic, can-do spirit. A perfect lift before my race!

Swim 30:34

I had hoped to swim under 30 minutes, as I felt like I had been making some progress with my swim over the past few weeks. One of the mistakes I sometimes make is not to seed myself properly and get caught in too slow of a pack on the swim. (This mistake is consistent with my overall lazy approach…ha ha…). So, I went right up front and center of my wave and got off to a quick start. I didn’t have much contact and got going rather easily. I couldn’t quite hang with the lead pack but kept a good pace while leading the second chase pack. I felt like I swam a good line and made the turnaround feeling great. The way back was quick and I exited the water feeling like I had swum a very solid race – good line, good form, solid effort. But, dang, just missed that sub-30! Oh well. T1 went nice and smooth, but it was a long run through the transition area to the bike exit.

Cycle 3:01

As I started out on the bike, my heart rate, as usual, was sky high. This is a combination of hustling through transition and race adrenaline. Usually, I am able to back off a bit, settle down, and find a groove so that I can work at the proper effort level. However, after a short jog down the edge of the lake, this bike course has a killer climb up Beach Road. This climb required a big effort, and after cresting the summit, my heart rate was up to 170 (I like to race between 145 and 155). So, I spent some time trying to relax and get my effort under control. Finally, after about 5 miles, I was settled in and began to ride steadily north and west out and around the lake.

Through the first 25 miles or so, the scenery was gorgeous: rolling California hills, oak trees, horse farms, wildflowers, and ranches. I was enjoying myself incredibly and keeping a steady, but not spectacular, pace; I was just lacking a little power that kept me riding about 20 mph, rather the 22 mph or so I might be able average on this type of terrain while rested and tapered. Thankfully, I was on top of my nutrition and starting to feel stronger as the ride went on.

By about mile 35, I was riding much more strongly, and this was important because the climbing began at mile 40. By the time I got to the base of the climb affectionately known as “Nasty Grade” I felt ready to get after it, but before I did so, I need to relieve myself. Usually when I need to do such on the bike, I stop at a port-a-pottie and get off the bike. This is kind of the amateur way of doing it – a statement that you’d rather be comfortable than fast…plus I find near impossible to relax enough on the bike to, uh, go while riding. Anyway, I was able to relax enough to, uh, take care of business on the bike. While I was so proud of myself for doing so, I rounded a corner and came right on one of the race photographers! So, I immediately dropped into a racing position, looked serious and competitive, and had a good laugh at nearly getting caught in the act! On to dreaded climb!

The climb was every bit as difficult as advertised, and I felt strong up it and passed a few athletes who were struggling and over-geared. After making it up one summit, there was a right turn and then the truly steep section began. With a big surge, I pushed up this climb to reach an awesome summit – view in every direction of the lake, the valleys, and the rolling hills. My heart rate again reached 170, indicating what an effort it took to get up that climb. From the summit, the fun really began with some fantastic descents that rewarded good handling and sound riding. I was almost able to reach 45 mph down these descents, which was exhilarating! After a few easy miles, it was back into transition to get ready for the run.

Run 1:53

I felt pretty good starting the run and was happy to get going along the edge of the lake for the first few miles, following a cool, sandy trail. After reaching mile 4, the trail turned away from the lake and straight up a steep hill. This was a difficult climb and my heart rate shot up along with the terrain. To keep it under control, I slowed the effort and finally made it to the summit. After reaching the top of this climb, the trail dove down the other side of this ridge in a steep drop. Running down the loose, sandy, and steep trail was a challenge – I constantly felt like I was going to loose my footing and take a dive! I was glad to make it down to flat terrain safely. After a bit, the trail again climbed up over a steep ridge, and, once on top of this ridge, the trail headed through the campgrounds. This section was fun, with many supporters cheering and providing a needed lift though miles 7 and 8.

Another cool part of this race was the aid stations. Each station was staffed by students from Cal Poly, and they were having a lot of fun in the sun…although the notorious nude aid station was missing this year! At about mile 9, I came up to an aid station and a loud, outgoing college guy yelled, “you in the white top, can I get you a Gatorade, water, or a splash?” I yelled back that I wanted Gatorade, a splash, and a VERY loud cheer. I got all three, as the kids gave me a cup of Gatorade, all doused me with water, and screamed their lungs out! As always, I was having a blast with the great race volunteers!

After my energetic aid station visit, I took stock of my race, how I felt, and what I had in me for the last 4 miles or so. Usually, during the race, it is hard to do even some simple math and estimate where you might come in. But I was able to figure that I had a good chance of breaking 5:30, which would be ahead of my expectations and a big day for me on a course this tough. So, that became the next goal as I tried to pick up the pace.

I was right on track through miles 10 and 11, and I realized I had 15 minutes to run the last 2.1 miles to beat 5:30 – a tall task given my usual run pacing and the fatigue of the Wildflower Course. So, I got moving and gave it everything I had. The last mile of the race takes you down Lynch Hill, a steep descent back down to the shore of the lake. Running down such a grade on tired legs was a real quad-buster, but I kept after the goal time. Coming into the finish, I could see that I was just behind pace, so rather than be disappointed, I decided to have some fun. With the long finish chute all to myself, I raised my arms, asked the crowd for some love, and soaked it all in. The announcer seemed to appreciate my enthusiasm, and he gave me some special shout outs as I was pointing, waving, and goofing off! What fun! As they say, the finish is ALWAYS worth it!

My final time was 5:30:25, which I am happy with. That’s one tough course, and I handled it very well. My average heart rate ended up being 157, which is at the very top end of what I am capable of holding for an endurance event, so I truly did give it almsot all that I had!

After the race, I hung out at the finish and soaked up the party atmosphere. I was lucky enough to chat with Ironman World Champion Chris McCormack for a bit. He had won the race for the 4th time and was enjoying himself. As when I met him at the Silverman in Las Vegas, he was totally fun and cool to chat with. After joking that he “barely nipped me at both Silverman and Wildflower,” he laughed and said “Cheers mate!”

What a great day and great race. I recommend it to anyone looking for a fun challenge!

Ironman Arizona Pictures

Turns out I really only had one good photo from IM AZ - this is my buddy Jeff about 1/2 way through the swim from my vantage point on the kayak. He had a great swim and was the 4th amateur overall out of the water.

Here's the finish picture from the grand stands.

Ironman Arizona

Last weekend I went over to Tempe in order to support my buddy Jeff who was competing in the Ironman race and to enjoy volunteering - the whole weekend was a blast!

On Saturday morning, I got in a good 10 mile run around the race course at about 6:00 - the perfect time for running in the desert. It was great to watch the desert sun rise, watch the day come to life, and feel the warmth of the sun. While I was out there, one of my favorite pro triathletes Michael Lovato came running passed me. He was flying!! And making it look effortless. Fun to watch him run and have a brief chat with him. After the run, I jumped in the lake for a good practice swim. I spent the rest of Saturday helping Jeff prepare for his race.

Early Sunday morning, I went down to the marina in Tempe to get my volunteer kayaking duties going. I was positioned out at the end of the swim loop, just east of the Rural / Scottsdale Road bridge. Watching the athletes come through was a blast. Jeff, a superb swimmer, came through in the first chase pack - perect position for him and right where he wanted. I gave him a yell and took some cool photos. He gave me a "you da man Mo!" while crusing, which is a nickname he's had for me forever (in fact, he' one of the few who knows its orgin; we've been friends since kindergarten).

The rest of swim was spent helping slower swimmers find their way through, offering encouragment to them, and making sure everyone was safely accounted for. After my voly duties were over, I went back to my aunt's house to relax and follow the race on the computer. Turns out Jeff swam a 53:17 and was the 4th amateur out of the water (24th overall). We watched online as he made it through the 3 loop bike course on a good pace and then returned to the transition to catch his bike finish. He came in with a strong bike of 5:40 and looked ready to run a solid mary.

I should mention that the conditions were brutal at this point. It was approaching 95 degrees and the winds were gusting very strongly. The next day we learned that there was 17.7% DNF rate, which is the 3rd highest in Ironman history. That shows how tough it was.

Back to Jeff - he started his run with 2 solid sub 8:00 miles, but he started to fade a little bit as the day wore on. I think the heat and wind just got to him a little bit. The Kona spot he had dreamed about slipped away, but he finished with a 4:04 marathon for a 10:45 finish. This was 17th in the age group and 156th overall. He's a bit of a perfectionist and a little disappointed, but I am super proud of his effort. He gave it all and gto to look at what he is made of - I think he should be happy.

We enjoyed a nice mexican meal (I ate too much!) and then returned to the finish line to watch the finishers come in until midnight with a few beers (I drank too much!). This is really one of my favorite parts of an Ironman - watching people realize their dreams and be rewarded for their hard work!!

It was a great weekend and filled me with motivation for my Ironman day on June 22nd in Coeur D'Alene.

Pictures to follow...