Man to Ironman

Oceanside 70.3 Race Recap - Part 2

2010-05-23T16:56:00.000-07:00

Don't you just love the suspense of the "carry-over" blog. I know so many of you were hanging on to the edge of your seats waiting for this post...race day...here we go.

So after what seemed to be an eternity of waiting, it was finally my wave's start (second to last). Upon take-off I sucked in a huge mouthful of salt water, which quickly reminded me that I was in the ocean (only my second tri in the ocean). I got into a pretty good groove with minimal fighting and just cranked it.

The swim goes out through the marina past the break for a small portion of real ocean swim (unprotected by the break) and then back in. Only two things of significance happened on the swim: 1. I got elbowed so hard in the eye I thought it would be black, and 2. I couldn't see past the break to the finish so I couldn't really judge my output based on seeing the distance left. All-in-all though, good swim.

Out of the swim I had a pretty solid four minute and change transition and took off on the bike. The bike course was very cool as it wound through Camp Pendelton military base. It was fun to see troops marching, all the barracks and sign's that read: Tank Crossing. The bike was mostly flat for the first thirty or so miles, but it was really windy and I thought it hid a lot of false flats.

The last twenty or so miles proved to be more challenging. There were two massive hills followed by a handful of those rollers that you wished didn't have to be at the end of the bike course. I would say this course was very bizarre for a couple reasons. First, there were a ton of cyclists out there that seemed to have never been on a tri course before. People were weaving all over the road and riding to the left the whole way. Second, this was the first 70.3 I have ever done where I saw a number of people off their bikes walking them up the hill.

I screamed in off the bike feeling like I had a great ride, but knowing that I didn't have much for the run. I probably doomed myself thinking ahead of the race that I would die early in the run due to only training for five weeks...but what are ya gonna do? This was my toughest 70.3 run in five races. I just could never kick it into gear, flush out the legs and get into a groove.

With that said, I just kinda grinded along chugging water and Gatorade and eventually moving into the coke. It was sunny and about 75 degrees but felt like 85 on the pavement, and my big body doesn't like racing/training in the heat.

I finally saw my Dad (whose wave started thirty minutes in front of mine) around mile three or so. After a wave and a holler I picked up the pace in hopes to catch him...but I was sucking already and he looked pretty solid. I kept grinding and saw him again around mile seven thinking there was no way, because I was pretty much spent; the lack of training now very apparent as I was closing in on the finish.

But then...I spotted him on the turnaround and he was only about a half-mile up so I grinded and grinded until mile 10 when I finally caught the old man! He was hurting a little too dealing with some knee issues. I thought about saying hi and continuing on, but when will I ever get the chance to coincidentally catch up to my old man on a racecourse and finish with him? So I slowed down (from my already slow pace) and we jogged out the last three miles of the race together and had the opportunity in all our glory to cross that finish line arm in arm and arms in the air! It was a truly euphoric finish and one I will never forget (especially because I can't let the old man slow me down again:)).

It was a great race, a very cool course with great support from all the Marines and great support from a full crowd. I would definitely go back to race this one again, especially because it's early in the season so it keeps you busy in the winter, and who can argue with a 70.3 in southern California?

So out of five 70.3's this was my third fastest. I had my second fastest swim, my fastest overall bike, my slowest run and my most fun finish.

Next up is the Pacific Crest Marathon in June (Sunriver, OR) and then the Lake Stevens 70.3 in August (Lake Stevens, WA). I would like to get in one more 70.3 this fall but don't have one on the books yet.

Oceanside 70.3 Race Recap - Part 1

2010-05-18T22:08:00.001-07:00

I was excited for this race for a few reasons. One, it was the first of the season, which is always exciting. Second, it was in sunny California on a course that I haven’t done before. Finally, and most importantly, it was with my Dad; our first race together at this distance. He was training for the full IM in St. George and this was his training race, which I was happy to join in.

I flew into San Diego on Thursday night, which was a little later than I had hoped to be there, but I couldn’t pass up being the mystery reader at my daughter’s kindergarten class that morning.

It’s about a 40-minute drive up from San Diego and I got checked in to my hotel in time to visit for a bit with my family and hit the sack around 11p.

Friday morning I headed with dad to registration and expo down on the waterfront. It’s a cool scene down there along the boardwalk on the beach. Registration was easy and went fairly quickly and then we walked the expo picking up swag and souvenirs. I was the best expo compared to some of the other 70.3’s I’ve been to.

I have a pretty strict pre-race day schedule. I like to get registration, expo, transition and warm-ups done by one or two o’clock. After expo we went to swim, but they were not allowing athletes in the marina (where the swim starts), nor were they allowing them in the ocean (some current issues). This was my first 70.3 without a swim the day before. After the swim disappointment we headed out for five miles or so on the bike and then for a mile or two run.

Happy with the events so far it was time to move on to the next part of my strict pre-race schedule…feedsack….relax….sleep-nap.

Although we were staying at the ghettoinn.com (or so it seemed), I did have a friend who lives in Carlsbad that happened to be out of town and offered up his place for us to cook up our pre-race meal. Part of the schedule is to eat spaghetti with marinara sauce and lean ground turkey, garden salad with ranch and fresh French bread with tons of butter.

This however, all has to be in the works by 4p. That allows an hour four cooking and relaxing, and hour four stuffing your face and your are done by 6p. After dinner I like to sip on Gatorade, watch some motivational movie like 300 and the hit the sack by 9p. I have to go to bed this time because it allows my body enough time to calm down and rest so I can actually, hopefully get sleeping by 10p or 11p.

Everything worked according to plan. We didn’t have to wait in busy restaurant lines or eat crappy restaurant food. We drove 11 miles to Carlsbad, shopped at Ralph’s and hit up my buddy’s apartment. We cooked, stuffed our faces and relaxed. It was quiet, we had a great meal and never worried about a thing.

We headed back (11mi) to Oceanside and visited a bit before making my 9p deadline. After checking and double-checking the gear and bike and breakfast preparations I finally hit the sack around 9:30p After about an hour of tossing a bit and “cooling off my mind” I finally checked out….on and off…..inconsistently….until the alarm went off a 4a or something like that. We had prepared Quaker oatmeal to cook in my “in room microwave” (a perk at ghettoinn.com) along with bananas smothered in a jar of peanut butter, coffee (for me to get the invaluable pre-race poo motivated), and Gatorade to sip on.

After a super filling breakky, bottle fill (with water Gatorade endurance and thermolytes) we drove to the race.

We had to park about a mile or so from the finish and ride our bikes and transition bags to the finish. This wasn’t a big deal and gave a small warm-up for a long wait to the start. I was in the second to last start wave so basically I could have come to transition about and hour or two later.

I setup transition, helped my Dad setup his, we gave that last minute pee and I saw him off to his wave start. Then I realized…I had 45 more minutes until my start….BORING! I walked around transition, peed again, watched the pro’s come in and then finally made it out to the swim start.

You get into the water at the marina boat launch, swim out about 50 yards or so and then tread for a couple minutes before the gun goes off.

And then…the usual swim start chaos full-contact swimming that goes with the territory….so FUN!

To be continued…..

Ready Or Not...

2010-03-25T10:13:00.000-07:00

March 25, 2010 -

Today I leave for Oceanside, CA to compete this Saturday in the Rhoto Ironman 70.3 Oceanside. This will be my fifth 70.3 distance race. To date, I have gotten faster with each race and we will see if I can do it again. I have trained for only six weeks for this race do to some injury, but am as ready as I can be. What I'm lacking physically, I can more than make up for with mental dominance.

After last Thursday's 12 mile run, I took off Friday, Saturday and Sunday. This wasn't my intention, but just how things worked out. I wouldn't say it was totally off however. I mowed the yard, did more remodel working the kitchen, had a garage sale and a general house overhaul. All this includes lots of pushing, pulling and hauling. I broke a few sweats.

Monday I hit the pool for a 2500 yard swim. I did a 500 warm-up with mixed swim, kick, pull followed by a 1 x 2000. This swim went really well and I hit 2000 yards somewhere in between 31 and 32 minutes.

Tuesday I went out for one last long bike, which ended up being a great confidence booster for several reasons. I got a flat 30 minutes into the ride (rear tire), which I changed no problem. There were wicked winds, which I managed, and I dominated the hills that gave me problems the last time I did this ride. For the icing on the cake, it was sunny and 60! I finished with 52 miles at 18.2 mph avg in a time of 2:51.

Wednesday I did a short 30 minute run at tempo and then headed to the pool to kick out and easy 1000 yard...but I forgot my jammers...bah.

Finished up race prep with a nice buzz cut, silky smooth leg shave and a thorough bike and chain clean. All packed up and ready to go.

What's done is done now...and ready or not...here I race!

Soon...A Baker's Dozen

2010-03-18T09:28:00.000-07:00

March 17, 2010 -

Hard to believe in just over a week I will be running a cool baker's dozen to polish off another 70.3 and the start to my 2010 tri season. But for today, I ran out a clean dozen. 12 miles in the wind and rain to top out my running before next week's race. I plan for one more big bike tomorrow and then slowly taper down and hope that what I did over the last five-and-a-half weeks was enough to tough it out and have a respectable finish.

Usually training plans are 20 weeks...but five to six works too...right?

It's a little sad though, I have gotten progressively faster in every race to this point and had high expectations for a dramatic new PR in this race. I guess setbacks are all just a part of training and racing. I imagine it must be similar to last year when I was peaking and running like a fine tuned, well-oiled machine and my dad was out with a meniscus tear. I guess everyone takes their turn with injury.

Regardless, I'm happy with where I was able to get in this short time and am definitely getting that excitement that comes with race time! I'm ready to go out there and shred it until I either finish or fall over.

Yesterday was one of those Nike days where you have to "just do it". The weather was pretty blah and I was pretty indifferent on my workout, but I did know I had to crank out one more long run before the race.

I set out in about 45 degrees and wind and rain. After about four miles however, the rain let up and it was kind of calm and balmy until the last two miles when the rain came back....pretty decent over all. With my big frame I'll take cooler weather any day over the heat.

The run was solid. In trying to get my pace back to about 7:45 for a long run I was setting out too fast and then dying half way though so I decided today for the interest of a good run and for my knee to set out at a nice easy jog and see how it goes.....and it worked. After my usual three mile warm-up/barrier I was able to get in the zone and just run it out.

I ran with one powergel and one water bottle of Gatorade Endurance. I stopped at mile six to pee, drink and pound the gel. From there, I just kept cranking and enjoying the run with no problems. The last mile was a little tough, but I guess not so tough I couldn't get my fastest mile of the entire 12.

I ended up with 12 miles at 1:40:55 for an average pace of 8:24. Here are my mile splits: 8:35, 8:29, 8:31, 8:18, 8:17, 8:16, 8:35, 8:31, 8:25, 8:14, 8:24, 8:13.

I felt solid after the run and wasn't really sore, so that lets me know I'm on point.

With that in the bag, I'm going to take advantage of beautiful sunny weather and hit my last long bike tomorrow.

Train...Feed...Sleep...Repeat

2010-03-16T15:53:00.000-07:00

March 16, 2010 -

Well training continues to come along as I rapidly approach race week. Last week in Vegas I managed to get up early the first day for a 60 minute interval bike. The second day I made it down too, but only ended up with 10 minutes on the bike before getting called to a meeting so I added in a couple rounds of push-up and sit-ups and called it good. But that's what you get for waking up in Vegas:)

I took off Thursday to get caught back up at work and then hit a nice 1550 swim/45 min bike brick on Friday. The swim was a speed swim with every other 50 yards all out...phew...it was major tiring. The bike was also at the gym on med and hard intervals. Good workout.

Saturday I headed out for an eight mile run, which outside of a sore knee, went really well. It was the first time I have ran recently where I was finally able to get into the zone. I hit eight miles in 1:04:50 for an average pace of 8:06 per mile. Here are my mile times: 7:50, 8:05, 8:04, 8:38, 8:03, 7:54, 7:42, 8:28. (Can you tell, which two miles were all uphill?)

I would like to say I took Sunday off, but after helping a friend move (probably the heaviest stuff I have ever lifted) followed by an all day kitchen remodel/painting project...I was pooped.

Started fresh on Monday with a beautiful day in Kirkland...68 degrees and sunny! I hit a bike/run brick. The bike was a 26 mile ride around Lake Sammamish at a 19.8 mph average followed by a five mile run, where I slowed down a little as the knee was feeling a little bothered. Probably averaged 8:30 pace? All in all....great brick.

Today I decided to really ramp up in the pool for a two-mile swim. The last time I went that distance was Ironman CDA last June! That's right, I'm back to two miles in the pool. That's 3500 yards, 70 laps, 140 lengths. I cranked out a 500 warm-up followed by 3 x 1000. The warm-up was a no brainer, but the first 1,000 was a struggle and a bit of a mental battle thinking about how much was left to swim. After that though, the last 2000 yards went great. I found my groove and cranked it out.

I have to say that as soon as I was done....I was starving!!! I've been finally getting back into that mode where food intake is a critical part of training. After that swim, I ate everything in sight and I'm sure I will sleep well tonight.

As for the rest of the week I would like to get in one more long run (12 miles) and one more long bike (50 miles). From there I will taper next week maintaining swimming and short bike's and runs. I'll take Thursday off and then probably do 10 minutes in each sport on Friday....then....race Saturday!!!!

Still On My Grind

2010-03-12T14:47:00.000-08:00

March 9, 2010 -

Since last week, I piled on a few more great days of training further launching me toward my half-Ironman race, which is rapidly approaching on March 27. On Friday, prior to making the trek with the family over to northern Idaho, I cranked out a 60 minute bike / 30 minute run brick.

I did medium and medium-hard intervals for an hour on the stationary bike before moving to the dreadmill for a 30 minute run. This was more like a nice easy jog after killing that six miles last Wednesday at a 7:36 pace.

On Saturday I had the chance to get out on the Bill Chipman Palouse trail in Moscow Idaho. This trail connects Moscow (University of Idaho Vandals…alma matter) to Washington State University (Cougars). I love getting out on this trail when we go back to visit because it is where I trained for my first ever marathon….the Chicago marathon…about 11 years ago.

It was a gorgeous day at 44 degrees and sunny clear blue skies. I went for 90 minutes and ended up hitting 11 miles at an 8:27 pace. This was the longest run I have tackled probably since August and it proved to test my limits. I finished fine but definitely struggled with the mental battle as I fumbled the entire time to get into a zone, which eluded me.

I found myself making the run dreadful by constantly checking my time and miles, which if you run, you know makes it miserable. The good thing is that I did finish at a reasonable time and didn’t experience any soreness the next day. Also, the knee, although sore and achy is holding up strong….good to go….woop woop.

Yesterday I was to fly to Vegas for work and knew that I needed to get in a good workout or all might be lost. These training days being so important as I’m coming from behind on a race that is rapidly approaching made me opt to make the smart decision….I pushed my flight back a few hours and hit the gym.

This was a great call. I got up, had a great breakfast, kissed the fam goodbye and went to Golds. I cranked out a 1400 swim and a 90 minute bike brick. The swim was a 250 warm-up, a 10 x 100 EBEH (easy, build, easy, hard), and a 150 cool down. It was a great swim and felt good to get back to those 10 all-out lengths.

Immediately following, I moved to the stationary bike for 90 minutes of interval training at a medium and medium-hard interval. I imagine that the resistance I choose is harder than the actual output than on my bike so I consider it as good as if I was able to get out on my bike.

I’m in Vegas now and hope to get two short days of training in so I can stay on par with my goals….we’ll see….stay tuned.

If You Could Know

2010-03-10T21:01:00.000-08:00

March 8, 2010 -

If you could know you can do an Ironman…would you? If you decided you could and tried…would you keep going? When the training sucks and gets hard and you doubt if you can do it…can you push through? When you finish your half-Ironman training race and think there is no way you can double that in time for the big day…will you still keep going? When the biggest training day you have ever had is seven or eight hours and you plan your Ironman to take 12 to 14 hours…do you have the confidence to tackle it anyway?

The answer is yes! Ironman is not given away. The misconception is that this race is one of physical challenge when the real battle is that of mental dominance. I think how you really earn an Ironman is not by completing the physical challenge of that day…but by controlling your mind and learning to dominate the mental challenge of the entire six months of training leading up to your day.

I was inspired to write this blog by a conversation with my dad who is training for the St. George IM on May 1. This should prove to be one of the more challenging Ironman races as the mountain/hilly bike course is already gaining notoriety around the Ironman community for being one of the most challenging…and no one have even raced it yet.

He is going through the natural progression of first time Ironman self-doubt based on the daily challenges you face in training for an event like this. Stuff that I went through when I was training for my first Ironman. What I realize now is that the training gets you to where you need to be to finish this race. That is what it’s designed for…and if you can stick with your daily gauntlet of training, nutrition and dedication…you will finish Ironman.

But the mental battle…that’s all you. That part isn’t written into the training plan or taught or coached. Beating the mental battles that challenge you each day is the part of the accomplishment that you control and you have to own. Defeating these challenges on a daily basis all the way up until you finish your Ironman is what makes you an Ironman….and this will forever change the way you view and tackle obstacles and challenges for the rest of your life after you cross that finish line.

Go Dad.

Full Steam

2010-03-04T20:26:00.000-08:00

March 4, 2010,

Full steam ahead goes my triathlon train. Now that I'm well again and picking up training I can put aside being a drama queen and get back to business. I would say the sinus death cold is better and back to 98% and the knee is at about 75% so that combined puts me well over 100% to get things done over the next couple weeks.

Per the previous blog on Monday, I put in a 54 mile hilly ride for a time of 2:51 at 18.6 mph, which I was very happy about, but a little nervous of how I felt after. The next day I did an hour of a total body strength training workout followed by a 20 minute run. This was great and all but I found I got a little too sore from the pull-ups, swiss-ball pushups, dips, abs and kettle bell squats/thrusts to maximize my training the next day.

That is because the next day I headed out for what I wanted to be an eight mile run and only ended up being six. Two things affected this: 1. I was sore and fatigued from the bike and the kettle bells, 2. I tried to run too fast. I knew after three miles I needed to call it and turn around for a six miler. Although my swimming and biking seems to be coming along, I am worried about my running as I just haven't been able to get my miles up...mostly due to the knee. I'm not too worried about it though as running is my strong point.

The six mile run did turn out well however, I really had to push through it mentally because my body did not want to carry me through it. I finished six miles at a pace of 7:36. Breakdown per mile was this: 7:40, 7:27, 7:34, 7:35, 7:41, 7:35. I'm happy with the speed and pace consistency, but it was too much at this point, I should have tried to hit an 8 or 8:30 pace. Oh well, it had been a long time since I ran and opened up and sometimes, if you love to run, that's all you want to do no matter the outcome. I plan to try round two on the long run this weekend and see if I can hit a really slow 90 minute run...not for distance, just for the length of time.

On a side note, me left knee is still a little weird and achy, not sure what is going on here, or what move is going to set if off so I keep stretching, foam rolling, icing and hoping it stays in tact.

So today was a great workout. I hit up 3000 yards in the pool for a workout of 6 x 500. I was swimming between 8:00 minutes to 8:30 per 500. Not sure if that is good or average, but I felt good. My arms and lats were still sore from that strength training on Tuesday so I will cut that out for the next few weeks. The first 1,000 was strong, the middle 1,000 was a little more work on my breathing and form and the last 1,000 was "in the groove."

Coming up next week I'm planning another big bike with a small run bick. Another big swim, and hopefully a 12 mile run along with all the other little stuff. I may do something along those lines the next two weeks and then just maintain small stuff and big swimming during what should be the taper week.

We are driving to Idaho tomorrow through Sunday to celebrate my Daughters 6th birthday and my Wife's anniversary of her 29th :) birthday with family. I think I will be able to maintain my workout goals here....but....I get home Sunday and fly to Vegas early Monday morning through Wednesday night. I have learned from past experience that maintaining training in Vegas proves to be a challenge, but I have set my goals so we will see how it goes.

More to come...I think the more I complain the more my old man gets cocky with his Ironman training that is going great. I'm calling that he beats me in the swim, but I take him in the bike and run for victory by a narrow margin....stay tuned....race is March 27!

Respect The Race

2010-03-01T15:27:00.000-08:00

March 1, 2010,

There is a certain element of cockiness you get after doing a full Ironman and rightfully so...it is a feat of discipline and physical achievement. My cockiness comes in the form of not respecting the 70.3 apparently. Based on my recent rants you know I have a 70.3 coming up four weeks and I am severely under-trained due to some setbacks physically.

The mentality was this: "whatever, it's just a 70.3, I can gut it out...I am an Ironamn." I got a serious reality check today as I headed out on my longest bike ride since last August! I hit up a 54 mile hilly ride that b-slapped me across the face and told me to get real and respect the race because any endurance race is not something you just "wing it"....you have to be prepared. With that said, I have about three and a half more weeks to get myself in a place where I can "gut it out."

I do remain confident, but I had gooey jello legs today. It was overcast and 57 degrees; perfect for a nice long ride. My longest ride to date before this was 28 miles. I hit 54 miles in 2:51 at a pace of 18.6mph. I was happy with the time, but last 30 minutes of the ride was really a grind. I was definitely getting re-familiarized with the old neck and butt aches. The part where I took the reality check though, was when I got done and came to the realization that I couldn't go run 13.1 miles. My leggers were toast.

All in all though, great ride and I look forward to really building on it in the next three weeks so I can get to a place where I can cross the finish line without crying like a little girl :)

I had a few good workouts last week although they were shorter ones. I put in a 45 min run / 1200 yard swim brick. Then a 30 min bike / 45 min run brick and then a 2500 yard swim. All the workouts last week went great excpet for that whole sinus death thing I've been fighting. That thing just won't give up. I left a lot of goo in the pool that drained out of my face while I was swimming....sick I know.

I had some family in town this weekend for my daughter's 6th birthday so I took three more days off for that as well as to attempt to get all the way better. This cold feels like my eyes are bleeding and my teeth are being pushed out of my head...bah. Although I had enough snot-rockets to launch a full assault in the war, the bike, as I mentioned went well and I would say I'm back to about 90%.

All I have left to do now is man-up and train my heart out for the next three weeks.

Full On War!

2010-02-18T09:46:00.001-08:00

February 18, 2010 -

This is war! As I have begun fighting to get in racing condition in a short period of time...my body continues to fight back and I won't have it. I go for a PR in running and I sprain my ankle. I get heavy into training for a 70.3 PR and my knee goes out. I finally get running and my hamstring tweaks. I start to pump up my brick length and I pinch a nerve in my neck and now I bump up my yards in the pool and come down with a wicked sinus infection.

As my body continues to bring the problems to try and derail me, I continue to smack it down by pushing through it all...and despite the hiccups, it's going well so far. The ankle healed long ago, the knee, although sore/achy is holding out, the hammy is back to normal after a hot date with the foam roller (love that thing), the pinched nerve should be gone in another day or two and I'm hoping this sinus infection is peaking now and should be gone in the next couple days as well.

I'm hoping after all this me and the old body can reach a truce and get back to the harmony we were in last year.

After my bike/run brick on Tuesday, I hit 2700 yards in the pool yesterday, which went great. I had a 6 x 75 warm-up (last 25 in each set kick), then a main set of 3 x 700 and a cool down of 150 easy. Although I slowed down each set of 700, I still swam strong and efficient.

Today I headed out for a longer bike. It was sunny, clear and gorgeous! The ride ended up being only 28 miles (I hoped it was longer), and incorporated three huge hills. I averaged 18 mph but really struggled with this sinus infection as my nose was constantly draining and I was hacking up huge green goobers from my lungs.

Now I seem to be really sick...bah! I wanted to go on a run outside tomorrow as it is supposed to be sunny and 60, but I think I will have to detour yet again to get well.

The war continues.

Stack It On

2010-02-16T14:40:00.000-08:00

February 16th, 2010 -

With a 6 week 70.3 training plan I'm trying to do anything I can to get ready for Oceanside March 27. I am converting the usual one month "build" phase of training into one week. In an effort to try to get my miles and endurance up quickly I have decided to bypass the whole build phase and just start stacking it on.

I doubled my brick from last week by polishing off a 26mi bike/5mi run brick today, which went really well but also let me know I have a lot of hard work to do over the next five weeks. I plan to hit 2700 in the pool tomorrow and a 36mi bike on Thursday with a long run maybe 8mi this weekend. That should conclude my "build" week.

Supposed to be low 50's and sunny all week so aside from a couple swims I will be outside taking full advantage. Today was gorgeous coming in around 52 and sunny. I hit the 26mi Lake Sammamish bike loop at 19.5 mph and then transitioned to a 5 mi run at an 8:00 min pace. I was happy with these times overall but I had to work a little too hard to get them. It's all coming back fast though.

I also found my way back into a little nutrition today using the Gatorade endurance and some powertabs along the way.

As far as the knee, it's holding up well. I felt a couple times yesterday that it might be on the way to going out again...but it's all good. It felt great on the bike but was a little sucky on the first couple miles of the run feeling like it needed to pop or something. Whatever it was it worked out and I finished strong. I plan on getting some serious stretching and icing in to try and stay loose and ready for action. I can't afford any hiccups over the next five weeks.

I originally planned on going for a PR during this race and trying to hit 5:30 but I may be more like 6:00? We'll just have to see how well this stacking comes along.

My dad has been in full force training for St. George Ironman and we are doing the Oceanside 70.3 together as his training race for St. George. With all my setbacks do I have to worry the old man might have a chance to beat me???

I can't let that happen....bring it on old man...I just found my new motivation!

Jail Break!

2010-02-11T16:22:00.001-08:00

February 11, 2010 -

I have been in the prison of my body the last few months and my left knee and right ankle are the warden. I decided yesterday that enough is enough and I escaped by means of swift biking and running. I only hope to stay ahead of the warden before I am caught and brought back to jail. I only have to elude him for six more weeks so I can race Ironman 70.3 Oceanside with my Dad on March 27.

It started with a wicked ankle sprain where I came down on a rock at full stride and rolled it all the way up and under...ouch. That took about a full month of healing before I was running pain free again.

In December I started to get back on my training program building my bike up to two hours, my runs up to 10 miles and my swim up to 2500 yards. Not a bad start in December for a successful 70.3 race at the end of March.

In the beginning of January my knee tweaked. I couldn't bend it. It was locking up swelling up and generally doing all sorts of weird things. This would go on for a couple days and then back to normal...for the most part. After this happened a couple times I finally went to have it looked at. An MRI revealed that I have a piece of tissue that broke off from somewhere (yet to be determined) and is floating around my knee. I'm guessing this little sucker floats into a place causing the pain and mobility issues and then after a couple days floats on somewhere else getting me back to normal. This problem took me out for an entire month.

Ultimately I will have to deal with this, but after a few test runs with no problems I decided, if I am going to attempt to pull off a 70.3 on six weeks of training I better start hitting it and see how it goes.

I started with my jailbreak yesterday. A very freeing and liberating, yet short bike/run brick. It had been so long it felt awesome! I hit 15 miles on the bike at a 19.4 mph and then transitioned into a four mile run at a 7:45 pace. Other than it being 38 degrees and raining, everything went really well, pain free and left me wanting to do more.

This is a good base to start trying to kill it as much as I can over the next six weeks... so barring any knee issues...I can come up with a respectable finish.

I'll try to keep posting on the progress build and the race.

Sleepy Hollow

2009-10-29T15:39:00.000-07:00

October 29, 2009 -

Ahh the verge of Halloween. The little ghouls and goblins trekking out in their well organized costumes under their coats and umbrellas in an unending competition to see who can get the most free candy....I love it. Especially now, having two little trick-or-treaters myself.

But before the hustle and bustle of everyone out and about, scouring the neighborhoods door-to-door for handouts of packaged sugar....there was me this morning. In the drizzly, foggy and chilling haze of Kirkland at 6am...I voluntarily got out of bed...and I ran.

It brought back chilling memories of last winter in the beginning of Ironman training making a commitment to get up and get one of my workouts in before work because there would be no way to fit them in otherwise. A seemingly simple decision and task for some....an unbearable task for me. I hate getting out of my warm bed, in the dark, to go run in the cold and rain.

However, last year, I found out that after the initial shock of waking early and getting out in cold...I discovered some of my best runs ever. Something about bundling up, braving the elements and doing something at a time when no one else will or wants to. It elevates you.

The breakthrough today was that I usually wouldn't start thinking about this until January/February, which is my official kickoff to triathlon training (based on my schedule). October through New Year's is traditionally my "slip 'n slide" time. The time where workouts are at a bare minimum, food and drinks are consumed frequently, weight is gained and the fun of the season is consistently enjoyed.

Then, like clockwork...at a time when I am feeling like a lazy, gluttonous fat slob (somehow exactly by Jan. 1 every year), I break back into hard core training, fitness and diet. Traditionally, you would not see me out on October 29th at 6a running in the cold, but rather sleeping until 7:30 and waking up to some coffee and cereal with a consideration of a 30 minute mediocre jog or bike indoors at the gym.

About two days ago however...egged on by wifey...I decided...not this year. I don't want to start training coming from behind. How great would it be if I started Jan. 1 at my Ironman weight ready to crush records and times rather than training to get back up to finishing speed. (And wifey wants to have a "visible abs" contest.)

I'm making a go of it...could you too?

That is why today...in sleepy hollow...I got up and ran 7.5 miles in the cold rain...to "make a go of it." Now I know I can...no excuses.

I'll keep ya posted.

Lake Stevens 70.3 - Part 2 - The Extra Mile

2009-08-27T16:31:00.000-07:00

August 27, 2009 -

All anthemed up and ready to go and...the race start is delayed 15 minutes....bah. There is this eerie fog over the water that looked as though it was ready to swallow any swimmer who ventured into it. We all wait patiently dressed up in our wetsuits and nerves. For the most part it is quiet, but you can hear the anticipation. People are getting pep talks, sharing their plans of attack for the day and just standing still....watching that fog covered lake.

After about 15 minutes the pro's were in the water and off! I was only two groups behind so I made my way up the doc and within 6 minutes I was in the water with the rest of my age group watching the other swimmers ahead disappear into the fog that still hugged the lake. With a 10 second countdown from the announcer and crowd...the gun went off and we were underway!

The very first thing I noticed was how easy it was to take off with hundred or so age groupers rather than 2200 of everyone as in IM CDA. I quickly swam through the mess and was swimming free in my own space within a couple hundred yards....very very nice. The swim was good, but seemed to drag as I couldn't spot the buoys until 20 or so yards out from them. The fog still seemed to be thick on the lake causing me to swim a little zig-zaggy, which I never do. I typically find pride in my straight swimming but whatever crack I smoked this day was weaving me all over the swim coarse.

I usually judge my swimming by the buoys using the next one as my visual and motivational marker swimming buoy to buoy knocking out one after the other and getting to the finish. This swim was different though. Not being able to judge or see the next marker made it tough to gauge my progress causing the swim to seem much longer. Eventually however, I could start to hear the announcer and the shore appeared through the haze and I could finally judge my one last sprint to the shore....and the swim was done.

Swim: 39:16 (Last year was 41:53)

I cooked it up through the corral of spectators to my bike where I tried to make a point to move through T1 very quickly. I ripped off the wet suit, threw on bike shoes with no socks (a new preference), pounded a GU and was on my way.

T1: 3:44 (Last year was 4:03)

I headed out on my bike with the attitude to not even consider the run. All I wanted to do was race and you can't race if you are worried about your nutrition, or saving your legs for the run (which is a good thing for your first couple). I decided I just wanted to try and kill it and I would deal with the run when I got there. I started out cooking pretty good, climbing the hills as hard as I could and going for raw speed on the flats and downhills. I averaged 20mph on the first hour and kept pretty close...about 19.5 going until about mile 35. This is where I was so in the zone of just killing the bike that I rounder this corner following about 15 other cyclists. I can remember going over this small wood-planked bridge and thinking it was odd I didn't notice this on the first loop of the course. After a couple miles I could see the end of the road and the first bikers in the pack yelling and turning around.

We took a wrong turn!!! They noticed when they hit the end of the road and saw all the other bikers coming down the correct loop of the course. We had taken a side road straight through the loop and came out on the other side of the course! We all backtracked to the course, which ended up being a little over a four mile detour. The bikers were yelling at the cop directing traffic at the intersection and he tried telling everyone that we weren't listening...but I find it hard that about 15 cyclists staggered all couldn't heard this guy. What a poop!

After this I was really fired up so I started cranking harder than before, but I could tell as with last year, that the second loop of this very hilly course eats your legs for lunch....whatever, I had to make up about 12 to 14 minutes by my guess. I kept cranking, gradually wearing down and starting to wonder when I hit the loop cut-off to head back to transition...when would this bike end? I forgot there was another eight miles or so after that cut-off. Finally, I came screaming in missing my goal of breaking that three hour mark....this time. (Odometer read 60.3 at the end of the bike...I rode and extra 4.3 miles!)

Bike: 3:05:37 - 18.1 mph (Last year was 3:23:05)

I raced up to that dismount line and watched some guy (happens every time) try to do this riding dismount thing and totally eat it giving himself the gift of road rash. I clicked out one shoe...came to a mostly complete stop...and hopped off. That first 20 yards or so right after you hop off your bike and start running in your bike shoes with your bike toward T2 is always a little awkward. I made it in though and switched out for running socks and shoes, visor and power tabs. I pounded one more GU, swigged some Gatorade and was back on my way to do this thing.

T2: 4:59 (Last year was 4:28...slower, but I threw a pee in there that had to be about two minutes as I held it for 30 or so miles on the bike.)

I headed out onto the run course where the legs were feeling surprisingly solid and the sun was out and warming up. I just started cooking along trying to keep a consistent pace and keep up with the hydration and power tabs as it was getting hot...but I was full. My belly had that end of race slishy sloshy feeling. I was full buy needed to keep the nutrition and hydration coming. For the first six miles I was hitting eight minute miles, which was fast for me in that distance race...I was expecting to hit 8:30's to start off with. It was about mile seven however when the gradual slowdown started. I incorporated some walking through the aid stations and some slow jogging as I at my tabs and I could feel myself starting to accept that I hadn't trained as much as I should have and I may have went a little too hard on the bike.

It was then I remembered...hey wussy boy...you came here to race...suck it up...gut it out...and do it. So I pressed on the last few miles with everything I had left to offer that day, which pretty much was just running a slow pace and not stopping. Finally I came along the waterfront and could see the finish line across the lake. It is a great thing when you can visually judge the distance you have left. I pounded out that last half mile or so and found the power to sprint out and spaz out (as per usual) the last 100 yards of the race. I raced up through the finish chute between the spectators yelling and throwing my hands up, raising the roof and coordinating the general spaz out finish that I love to do....and then...not so gracefully....but with rediculous enthusiasm I crossed the finish line. It was then when a spectator came out of the crowd to find me, give me a high five and said, "now that is the way to finish...thanks man." Sweet. A perfect compliment on a great race and season finisher.

Run: 1:54:47 - 8:46 pace (Last year was 2:03:00)

Overall was: 5:48:23 - a new 70.3 PR by eight minutes - (Last year was 6:16:25) - I beat last year's time for the same race by 28 minutes...even with four extra miles on the bike!

I moved through the finisher's area grabbing a slice of pizza and a coke relaxing for a little bit in the sun. Then...since there wasn't really anything going on and my family was waiting at home...I hit the road about 20 minutes after finishing. I packed up my gear, loaded the bike in the car and headed for the real after party.

I was stoked for this finish breaking new ground in my times. While I can, I always want to work hard enough in this sport to get better, faster and smarter progressing to new levels. A new PR was a great way to end the season of Ironman. I look forward to training through the winter and readying myself for a solid 2010 season of 70.3 and Olympic all out racing and not having the full IM on the books...for now.

Until then...I enjoy tri - ing nothing for a change.

Lake Stevens 70.3 - Part 1

2009-08-18T16:30:00.001-07:00

August 18, 2009 -

Spoiler alert...this is my recap from my last big tri of the season....and....it was my best one to date...even with a small snafu. On August 16th 2009 I competed in the Lake Stevens Ironman 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run). I beat my time from the same race last year by 28 minutes and set a new PR for the 70.3 distance by 8 minutes.

I was a little wary of how this race was going to go as it was six weeks after the CDA Ironman. I wasn't worried about the time in between, but more about what I didn't do in that time in between. After CDA I pretty much took three weeks off and then in the three weeks leading up to Lake Stevens I trained pretty inconsistently. I knew however, that I would be able to do the race just fine....I just didn't know if I could race it how I wanted with this new Ironman confidence, or if I didn't prepare enough and I would watch as my wheels fell off.

Despite this, I was really calm and had virtually no nerves leading up to the race and all the way up to the starting gun. I knew what it took to do a 70.3 and I just had finished a full Ironman so really this race was about racing. It was my first time at this distance I where I knew exactly what to expect and how to do it....so really, I just had to get out there and tackle it.

The night before I ate a boatload of pasta and bread, watched a movie and hit the sack around 9:30. After a restless sleep I woke up three minutes before the alarm at 3:57a. Went through the morning ritual of two cups of coffee, banana and peanut butter, stretching, 300 movie battle scenes and oatmeal....oh and....the most important pre-race BM.

I headed out around 4:45a up to Lake Stevens, which is about a 4o minute drive from my house. After getting into town, parking and getting a quick pee, I got to transition about 5:45a. I got everything all organized and properly placed. I talked to a couple guys around me, pumped up the tires and headed out around 6:10a. I headed over to get one more pee in and pickup my timing chip and was down by the water by 6:25 for the 6:30 start.

If you have never participated in a triathlon before...here is my favorite part (other than crossing the finish line). It is 6:30a in the morning, your nerves are jumping, you're in your wetsuit, the air is still cool and crisp, the grass is dewy giving your feet a chill and everyone around you is looking around for anything from confidence to support to camaraderie.

Then, in a union of patriotic pride and sport, a local woman sings the National Anthem. You stand there a little cold, a little nervous, in silence. As she sings, you think about what will take place throughout the day and are proud of even just making it to the start line. You visualize your victory and you look around a bit watching everyone who also seems to be in their own patriotic meditation. She hits all the notes perfectly driving home this moment even more and ends beautifully and powerfully. Everyone cheers and you know what is next....do what you came to do....race.

To be continued....

Caveman Triathlete

2009-08-15T12:26:00.001-07:00

August 15, 2009 -

Since the dawn of time man was made to be a triathlete. There was swimming to catch fish, running to hunt food and then it all came together with the invention of the wheel. From that point on...triathlon has ruled the lives of many men and tomorrow...once again...it will rule mine.

My wave at the Lake Stevens 70.3 Ironman starts tomorrow at 6:38a and something is different this time. It's not about curiosity or the unknown, or nerves. Its about just going out there and having fun and doing exactly what I know how to do. It seems too casual almost. I just have to get up, drive up there and crank it out.

Despite sticking with a regimented, strict plan for CDA Ironman and then training casual until now, I am still very prepared. Physically and mentally, I know what it takes and I know how to get out there and have a good day.

I'm really just excited to go out there and race and really enjoy it.

It does however, almost seems a burden to have this little road bump interfering with my summer plans causing my wife to ask me why I was even doing this race as I have not trained super hard for it and I already accomplished my big goal of Ironman this season.

At first, I didn't have a good answer so I thought about it for a couple days. Why am I doing this race? Why put up the expense and time to squeeze in one more race this summer when I'd much rather be doing something fun with the family for the weekend?

My initial answer was simple. If you are an triathlete and there is a race like this in your own backyard, you have to do it. Triathletes travel all over the world to do these Ironman and 70.3 races, so to have one at home, only 30 minutes away is a blessing. No travel, no hotel, no bike shipping, no weird food, bad beds etc. The best of racing with the comfort of your own home.

But that was just a small part of it. As I thought about it, there were so many other reasons I wanted to do this race.

I love having something on my calendar to keep me focused and accountable. I love the comraderie, nerves and excitement at the registration and expo. I love the maticulous detail as people rack their bikes and setup transition. I love flushing away half my nerves with a 500 yard swim at the race site the day before. I love trying to relax the day before but never actually getting the chance in the preparation tornado. I love tinkering around with my bike, cleaning it up and preparing for mach 3. I love laying my gear out and compulsively checking it over and over again. I love visualizing myself at every second of the race. I love stuffing my face with more pasta, salad and bread than should ever be consumed. I love the restless and fast sleep and usually always waking up before my alarm. I love that morning coffee, stretch, oats and most importantly....pre-race poop letting you know...it's gonna be a good day. I love getting to transition and having time for a pee, couple songs on the iPod and a quick jog. I love the cool, misty mornings with the announcer blabbing and music cranking in the background. I love feeling nervous that the porto lines are too long and there is not enough time for one last pee before my wave goes. I love zipping up the wetsuit and making my way past other athletes and spectators down to the water. I love to plunge in the water and swim a few yards...and finally get that last pee before the start. I love the gun going off and the chaos of a triathlon swim start. I love getting into my swimming groove after the initial adrenaline wears down a tad. I love being done with the swim and getting started on the bike thinking to myself...alright, I'm in it again....here we go. I love finally getting off the bike and testing the running legs knowing the end is near. I love the constant battle against my mind on the run and always pushing new barriers. I love thinking that the race will never end, but also knowing just how quickly it will be over. I love rush you get when you come around the corner and see the finish line and hear the announcer and the music calling you in accross the finish line. I love goofing off for my race photos thinking of what crazy pose will immortalize the fun of this tri. I love the feeling of crossing that line, arms raised and getting another shiny medal around my neck. I love savoring the victory for the rest of the day and celebrating the accomplishment and I love going to work on Monday morning and finding out what everybody else did on Sunday....because usally while everyone else earned the title of Lazyman...I earned the title of Ironman.

And that....is why I love to race, and why I will get up at 4am tomorrow morning, push with everything I have for a half a day and walk tall with another successful race under my belt.

That is what I did this weekend....what did you do?

Barf Mouth

2009-08-14T10:37:00.000-07:00

August 14, 2009 -

As fate would have it I woke up this morning at 5am so I could proceed to the toilet and barf my guts out. Only two days out from the Lake Stevens 70.3 and I'm on the floor wrapped around the toilet with this hard core, uncontrollable, projectile vomiting.....so sucky.

I didn't even know I was sick? I went to bed feeling fine? I'm feeling progressively better as the morning drags on and am trying to hydrate and eat, but the stomach still feels a little blah. I'm heading up to Everett this afternoon to register for the race and attend the mandatory pre-race briefing (annoying).

For now, I will hope it was the morning flu and goes away quickly leaving me strong to race it out on Sunday. If it does not leave so gracefully or quickly.....expect to catch a rooster tail of barf if you're riding behind me on the bike....bbblllluurrrpp!

The Golden Prostate

2009-08-12T21:14:00.000-07:00

August 12, 2009 -

Another two days of great workouts down and now I can officially begin my Lake Stevens 70.3 taper. Most likely I will take tomorrow off and then just do something small on the bike or swim on Friday or Saturday to get the blood flowing.

Yesterday I did another brick, which was a run/bike. I hit the trail for six miles at a 7:21 pace. It was just one of those days where it all worked, felt great and I took advantage and just cooked for the whole run getting faster with every mile. From there I went straight to the gym for 45 minutes of hard intervals on the bike. Both activities were solid and combined with the swim/run brick the day before, have me feeling ready to rock this weekend.

Today I hopped in the pool for a 3000 yard swim. It was my longest swim since Ironman as I have been sticking with 2500. I knew I should get a long one in before this weekend so I cranked out 3 x 1000. The first set was the hardest but also seemed to go the fastest. The second two sets were easier, but seemed to go forever. Ah well, it was all good and a good swim....again...ready for this weekend.

On a side note, my wife's has grown this insane garden with the tomato plants on steroids. They have been turning and ready to eat over the last week or two, but there are so many we are eating tomatoes for like eight meals a day. Tomato breakfast, tomato snacks, lunch, dinner and tomato dessert. Ok....maybe an exaggeration, but lets just say my prostate has been getting its fair share of lycopene.

Plan B

2009-08-10T15:16:00.000-07:00

August 10, 2009 -

Well the whole time preparing for the CDA Ironman, I always had a plan. A very specific, daily training schedule, which I followed to a T. Since then, I have been following plan B, which is......um....there is no plan B.

I have been trying to mix in consistency with some big workouts. An now, with the Lake Stevens 70.3 approaching this weekend, I am trying to mentally prepare where physical preparation may have failed. After a full Ironman, I feel like I can pretty much gut this half Ironman out and hit my goal of five hours and forty-five minutes....but we'll see.

I just got back from five long days in Baltimore where I managed to eat poorly, get little sleep and magically slip in two workouts. One was a 10 mile run around the harbor and city at an 8:27 pace and the other was a four mile run the next day at a 7:10 pace.

Today, I hopped in the pool for 2500 yards, which took me 38 minutes and then hopped right on the stationary bike for 42 minutes of medium and hard intervals. Both workouts were great and a little confidence building. I will do one more brick tomorrow (bike/run outside), and then just plan B it for the rest of the week, most likely focusing on swimming.

As for this Sunday, despite my potential lack of preparation...I am excited and confident for a solid race, maximum effort and beating my times in all three sports over last year putting me far better then 2008's 6:16:25 finish. I'm looking to beat it by a full 30 minutes this year...we'll see.

I Huff And I Puff

2009-08-04T13:08:00.000-07:00

August 4, 2009 -

In an effort to not get my house blown down in the Lake Stevens 70.3 I decided to try to build my foundation of bricks today with a bike/run. I don't want to be the little piggy out there getting eaten alive due to a post Ironman lack of exercise and nutrition.

It seems as though my pattern the last few weeks is to workout relatively inconsistently and then throw in one long workout to make sure I still have a little mojo and today was that day....and....I still got a little mojo.

I started with a bike around Lake Sammamish, which rocked. It was sunny and 75 degrees and I was haulin. I polished off 26 miles at a 20.5 mph pace. After that I transitioned into my running gear and headed out to the trail for a six mile run.

This was not the run I wanted it to be, however it still ended up at a solid pace. I hit six miles at a 7:47 pace. I'm sure if I would have slowed it down to an 8:30 I could have had a much better run, but instead I just gutted it out. It ended up being about 78 degrees and sunny for the run and I was starving. It seems that without a training calendar anymore, I just do whatever and don't always plan my nutrition as well as I was.

Happy though, to get a nice little brick in with some fast times. Now I'm off to see what kind of training I can get done in Baltimore over the next five days.

In the meantime...Lake Stevens (big bad wolf) is huffing and puffing. I hope my bricks are strong.

Baby Come Back

2009-08-01T06:24:00.000-07:00

August 1, 2009 -

"Baby come back, you can blame it all on me, I was wrong, and I just can't live without you."

That was about a week ago singing to my swimming, biking, and running. As I struggled to regain consistency and fuel to get back to longer, hard workouts. Well the sports got the message and came back to me.

I had a great week, which kicked off with a fast eight mile run, a great lake swim, a couple five mile run/short bike bricks and the pinnacle re-confidence booster....a 54 mile bike.

I rode this loop around Lake Sammamish, up through Redmond and Bellevue on 520 and down into Kirkland. Continued through Kirkland, Juanita, up to Finn Hill, down to Kenmore, through Bothell, Woodinville and back to Redmond. The total was 54 miles in two hours and forty minutes!!! This was a smokin fast ride for me in 90 degree heat and with some good hills mixed in. I felt great the whole way and didn't have any issues with sore neck/butt/back etc.

All good in the hood!

Going into a 70.3 race in two weeks I needed a solid bike like this to know that....I still got it babay! I'm going to try to get in another one or two of those bikes, and a couple more run/bike bricks and then focus on my swimming the last week.

I'm hoping a five-day trip to Baltimore next week doesn't throw too big of a kink into my plans.

Now its back to summer fun. I spent the whole day yesterday with my wife and some friends out on a boat at seafair. Today, we are taking the kiddos on our first family camping trip to the San Juans....should be pretty sweet!

Post Ironman

2009-07-29T10:48:00.000-07:00

July 29, 2009 -

I thought in the fifth and final installment of my Ironman race recap it would be important to detail the fall of an Ironman....the post race recovery and ongoing celebration. It always amazes me how quickly you can go from endurance race shape to struggling to crank out a short workout.

I was advised to take a minimum of a full two weeks off after Ironman for ample recovery. Being that is is the peak of summer, this was a perfect time to relax and relish in my Ironman honeymoon. Only problem was I immediately entered into a busy travel schedule. After a few days in Northern Idaho after the race we headed home where I enjoyed one day back before heading to Anaheim, CA for four days. The next week I was in Kona, HI for four days and the week after that I was in San Diego, CA for three days. I followed that up with one more two-day trip to Portland, OR.

Needless to say it has been a month of eating out, not working out and enjoying the sun. It was two full weeks before I did my first workout, which was an 20 minute bike and 20 minute run at the gym with some situps and pushups too. I was sore like crazy for a couple days after....weird right? After another five days off I did another gym workout similar to the first one but did not get the soreness this time. So in three weeks those were my two workouts.

It was at this three week mark when I started to just feel gross and sloppy.....so the workouts commenced. Without another race on the horizon I started to feel this post Ironman let down, like I didn't know what to do now. Best thing to do...register for another race to keep my butt in check. So I did. I'll be racing the Lake Stevens 70.3 on August 16th.

Recently I've hit a 30 mile bike ride, a few 5 mile runs, an 8 mile run, a couple weight sessions at the gym, a 2,000 and 2200 in the pool and 30 minutes swimming in the lake. I have been back to four days a week training the last two weeks and and feeling like I'm coming back and will be adequately ready for Lake Stevens in a few weeks. I have a three hour bike tomorrow and will be doing a couple 25 mile bike/6 mile run bricks.

As far as Ironman itself goes...I said the entire time I was training that Ironman for me would be one and done and then I could just go to being competitive at 70.3. But what can I say....I'm an addict. I can definitely see doing more. Maybe one every three years or so??? We'll see. Ultimately I have the feeling like I will have to race Kona someday to really feel whole, but getting there is an issue I will have to figure out somehow because I don't see myself qualifying in my age group any time soon.

It's good to be back though, training regularly and looking forward to another event. I think with my personality type I always have to have an event lurking out there on the horizon to keep me happy, excited and constantly pushing myself...at least that's what I tell myself.

I also thought it fitting to post some photos of my race support crew. My wife, her two sisters, her parents, my kids and a splattering of friends moved around the crowds, braved the cold rain and wind and made sure they caught me at every opportunity. I thank-you.

For this post Ironman blog, that is still one of the things I was most thankful for and really amazed by. Good work team.

Ironman - The Run

2009-07-27T13:46:00.000-07:00

July 27, 2009 -

And I was off. Heading out of transition and just feeling giddy to not only be this far along, entering the last leg of my Ironman, but also just to be off that damn bike. Right out of the gate, I was feeling surprisingly solid. Surprising I guess, because I had no clue as to how my legs would react to a marathon after the first two legs. I did some long runs and some long bikes in training, but did nothing close to testing the actual feeling of a marathon after a 2.4 mile swim and a 112 mile bike.

As I headed up the path, through the mobbing crowd all nudging and wiggling just to catch a glimpse of their athlete, I found my own family. This was great because it was my first time that I was able to actually hug, thank, and check in. I stopped briefly to handout hugs and high fives. After a couple words, I continued on to really start my run. I headed out on the path along the trees and lake. It turns out, this first little jaunt was just a dog-leg that quickly looped back after a couple miles to really head through town and out along the lake.

It was a two-loop course that was pretty flat outside of one hill. The weather was constantly declining. The wind was picking up even more than on the bike and the drippy droppies were starting to rain down. Status check: I was good. My goal was to run 9 minute miles for as long as I could and to absolutely make sure I ran at least half of the marathon without stopping.

I had heard lots of horror stories about eating on the run so I tried my best to jam in all the food on the bike as my plan was to only consume powertabs. I ran through all the aid stations downing a quick water and a gatorade and kept popping a couple powertabs every 20 minutes. All in all it was mile 14 and I was still feeling pretty solid. I had ran the whole way so far and arrived at my special needs bag...yes! I restocked on powertabs and grabbed my energy drink. I ran and drained the energy drink and kept on trucking; heading back through town and out on the lake again to finish the second loop. The rain was starting to pick up and blow sideways and it was getting pretty chilly, but I didn't care....I had to keep moving.

I made it all the way to mile 16 before I started to incorporate walking into my plan. I started walking through the aid stations before picking it back up again. I also started incorporating cola into my fluid intake at each aid station.

Around mile 18 I even tried some chicken broth but it was luke warm and pretty gnarly tasting. I could definitely feel around mile 18 that I was slowing down and running lower on juice, and walking a little more each time I stopped, but still mentally strong. There was this turnaround out on the lake that was about a half-mile or so long hill. I ran it on the first loop, but there was no way the second time around so I speedily walked up it and the picked up the pace again on the way down.

I made it to mile 22 (so close) before the wheels really started to come off. It was funny, because my body was done, but I always had a strong mind about me. It was at mile 22 where I pretty much walked a half mile then ran a half mile for each of the last four miles.

But then it seemed just at the race had started...it was ending. I found myself back in town winding my way through the neighborhood streets, wet, cold, tired and fired up! The cheers from the house parties were motivating along with all the stereos blasting a different genre of music from each party.

Then....I heard that volunteer say, "one more turn and you'll see the finish line!" I got a chill in my spine. It was from that moment on that I could not feel pain, I was not tired or sore and I suddenly had an abundance of energy. I rounded that last corner and found myself on that downtown street crowded with cheering supporters and I could hear the music and announcer at the finish line. I looked ahead and I COULD SEE THE FINISH!!!

That last 400 yards into the finish could only be related to some sort of out of body experience. It was so crazy, I was trying to soak it all up and take it all in, but I was so excited, I was just spazzing out and suddenly my wheels turned on and I found myself running and spazzing. I can only imagine what I must have looked like, but I didn't care. I couldn't figure out how to express all this excitement and sudden rush of adrenaline.

I made it down the street and then hit the finishing chute. It was about 20 yards cuddled in between sets of bleachers full of screaming fans. At this point I was full spaz. Yelling, cheering, throwing up my arms, jumping....I did it all. Then...in all my glory....I crossed that finish line to the echo of the announcer saying those words I imagined hearing over and over again for the last six months...."Josh Clark, you are and Ironman!"

I was an Ironman....yes....sweet success!

RUN SPLIT 1: 7.47 mi 7.47 mi (1:09:24) 9:17/mi
RUN SPLIT 2: 21.75 mi 14.28 mi (2:21:09) 9:53/mi
RUN SPLIT 3: 26.2 mi 4.25 mi (1:02:54) 14:48/mi
TOTAL RUN 26.2 mi. (4:33:27) 10:26/mile 1165 164

(I was shooting for a 4:30 marathon, so I was happy about this time. You can really see my time drop off in the last four miles.)

As soon as I crossed the line, my "catcher" was waiting there for me, only I didn't need any catching. She handed me a gatorade, my finisher shirt and medal and a warm foil blanket. Then I was whisked over to take my finisher picture, still not really touching base with reality. Then I saw my wife and daughter and sister-in-law. Somehow they had worked their way into the finish area to show me some love and congratulate me...it was great!

I made my way through the finisher area and inhaled some pizza, probably the most delicious thing I had ever tasted at that point and then back out to transition to gather up all the gear.

I met up with the family to hear their stories of the day, moving from point to point, braving the crowds and weather to see me and cheer on other friends we knew in the race. I packed up the car with my gear and we were out.

My Ironman journed had seemingly ended just as quickly as it began and I was now an Ironman. Somehow already feeling different...changed. Feeling that tasks were not ever going to seem quite so big again.

SWIM BIKE RUN OVERALL RANK DIV.POS.
1:24:45 - 6:48:44 - 4:33:27 - 13:05:57 - 1165 - 164

Ironaman - The Bike

2009-07-14T21:12:00.000-07:00

July 14, 2009 -

I made my way through the labyrinth of bikes and finally descended upon the felt b-12. Loaded up with three water bottles stacked with Gatorade Endurance and ready to go. After a very long and relaxing transition (almost like a day at the spa with all the time I took), I was recovered and ready to get on the bike. I grabbed the bike and started to run down the isle toward the exit as my banana sticking half in and half out of my jersey flew out and went bouncing on the ground...how embarrassing. One of the volunteers swooped in mysteriously, grabbed it for me and handed it over. He also mentioned to me that he had pumped up my front tire that morning. Uh-oh...I had already pumped it up again when I got to transition...problem lurking?

Whatever, couldn't think about that now, I was ready to go go go and nothing was going to stop me from getting out of that transition area and starting leg two of my Ironman journey. As I ran my bike down the grass path through the racks...there I saw my wife Shelly and her sister Jill at the fence cheering and snapping photos. It was an instant pick me up and a great way to start the ride. I zoomed over and said hi, kissed the wifey through the fence and headed out the chute to finally mount up and ride. I was no more than 50 yards out of the start and just getting situated when another group of friends cheered for me. A mixture of pals from college, some that lived there and others that just came out to support (thank-you), were braving the weather and the crowds to come out and make sure through loud cheers that I knew I had their support too.

After that I set out to start the 112 mile haul.

Things were going well for the most part. I was trying to find my pace and place. I didn't really know what the course had in store, nor what I should be trying to pace at to ensure that I had enough juice for the marathon. What I decided was to deal with the bike now, deal with the run later. So I took off and just tried to ride hard when I could and slow down when I needed to. I would have been happy to hit an 18 mph overall for the course....but I also didn't know what that course would have in store for me.

I was feeling great and just cruising along, trying to get into my zone...and then around mile 26 or so I started climbing this hill. It was the first real hill of the course. About halfway up the hill and in my easiest gear...it started getting harder? Then harder, then harder like I was continually gearing up. Until....my bike eventually just stopped. It was like on a spin bike where you gear up and gear up until it doesn't spin anymore. I quickly clicked out before tipping out and immediately started to assess the problem.... as bikes just kept zooming past me.

I got out my bike tool and tried to loosen up the brake cables. I hopped back on the bike only to find I hadn’t done anything. After 10 or so minutes of tinkering and starting to freak out as I couldn’t find the problem and hundreds of people kept flying by....a bike tech car came. He determined my wheel was off balance. It appears that there are two small screws that come out of the mouth of the prongs where your back tire goes in. These screws can be adjusted in and out to balance and control the distance of the wheel from the frame based on your tire size. Funny thing, I had no idea they even existed. After the bike tech determines the problem he realized he didn’t have an allen wrench small enough to adjust them so he just worked it out a little with some other tool and put the tire back on. I tried again to go and it was still rubbing. Now I was really tweaking. So this MacGyver bike tech pulls the wheel back off, grabs a little pebble from the road and jams it in there in front of the screw and clamps the wheel lock down over it....problem solved. After somewhere between 20 and 25 minutes, I was back on the road.

I was riding in the balance of trying not to overdo it and trying to get back to where I was. I kept telling myself that 25 minutes in the course of the whole day was not a big deal, but I couldn’t help but be discouraged. The bike was a two loop course where I found it was a lot hillier course than I anticipated. Nothing too bad, but definitely a consistent amount of hills for the last 15 miles of the loop.

Around mile 61 they had the special needs bags. My number was shouted down the road to a volunteer who met me with my bag as I stopped. He immediately opened up a sandwich and cracked my energy drink for me. I dumped the drink in my aero bottle and ate about half the sandwich in one bite as I thanked the man and started up again. I wasn’t more than a mile down the road when I saw a row of portos and realized it was a good time for a pee. I stopped and a volunteer grabbed my bike for me as I did my thing. He was also waiting for me when I got out. I mounted up and made it a couple hundred yards and realized I had a flat...bah! I changed the tire, but couldn’t fill it up as my CO2 cartridge nozzle was jammed stuck into the screw that attaches it to my seat cage, so I couldn’t attach a cartridge. I had to flag another volunteer to find me a bike pump. All in all, probably another 10 minutes lost with this flat.

Finally, I was on the bike again. I was cruising and feeling pretty good, especially with the food fuel. I made it another 17 miles before....boom...another stinking flat. I got the tire off, changed out the tube, and just before I was pushing the tire back over the rim a bike tech cruised up on his moped, and took over the operation. He put it back together, filled it up and put the wheel back on. I also had him get that screw piece out of my CO2 nozzle. This flat was about five minutes.

I was on my way again and cruising pretty good, but the wind really started picking up and whipping and the hills seemed to grow harder and more never ending than the first loop. My lower back, neck/shoulders and ass were all getting sore. I ate my last sandwich at 92 miles and kept cranking. At mile 100 I felt this sense of accomplishment like I had done it, I was there......but I was wrong. That last 12 miles seemed to be the toughest and longest of the bike.

I was watching my odometer, trying to focus on anything but my sore rear and just keep cranking one after the other. Finally, after well surpassing my time goal, three peanut butter and honey sandwiches, four GU’s, one pack of power tabs, four bottles of Gatorade Endurance, one Energy Drink and two waters....I was done. I had completed the 112 mile bike of my Ironman....with a huge grin/grimace on my face as I dismounted and tried to teach my legs how to walk again. My butt was so sore, I was stoked to start running because I was just so thrilled to be off that bike.

BIKE SPLIT 1: 34 mi 34 mi. (2:08:11) 15.91 mph
BIKE SPLIT 2: 90 mi 56 mi. (3:22:57) 16.56 mph
BIKE SPLIT 3: 112 mi 22 mi. (1:17:36) 17.01 mph

TOTAL BIKE: 112 mi 112 mi. (6:48:44) 16.44 mph

(My goal was to hit between 6 and 6:30, I missed that by a bunch, but also figured I lost around 30 minutes with flats and the wheel balance thing.)

A couple other notable things on the bike - first, were the partiers. There were so many spectators out on their lawns having Ironman parties. Some trashy and boozy and some young and fun. Everything from loud stereos to a live band, to cowbells and megaphones and a few keggers. The local contingent support was pretty funny and often times put a smile on my face.

The second, was my support crew. My wife and kids, her two sisters and parents came out to support as well as a few clusters of friends from the area that I went to college with. They way they moved from point to point around that course and planned it all out so they could see me at such precise times was amazing and motivating as you fly by can catch the cheers and a glimpse of your true fans. However, as you are flying on the bike it is definitely quick; both you and them gotta be on the ball to catch each other because it is kind of a blur. Most times I heard the screams as I was passing and had to look back with a wave.

As I got off the bike, a volunteer grabbed my bike to escort it back to it’s place on the racks and I headed to meet up with another volunteer who got me my run transition bag. I made my way into the men’s changing tent where, once again, I took my time. I dried off, put on fresh socks and running shoes, peed, put on the visor and my shades and headed back out.

T2 Time: 7:38 - (I was going for 10 minutes or less, so I was cool with this.)

Two down and one to go. I headed out of the men’s changing tent and through the Ironman blow-up archway to start my 26.2 Ironman run. At then end of this I would be an Ironman. I was so curious to find out what would happen on the run. How fast I could go for how long? How much would I run, how much would I walk? The run was really the only part of Ironman that I just could not predict what would happen because I had no clue how my legs would hold up after those first two events.

So, I head out, through the crowds, onto the course and began my marathon.

To be continued......

Ironman - The Swim

2009-07-12T16:46:00.000-07:00

July 12, 2009 -

I had a rough idea...but really no clue what to expect for the 2.4 mile, 2200 person mass start swim for Ironman Coeur d' Alene. Although I have been getting faster and more confident with every triathlon swim start, I still have remained fairly timid with my approach. Usually starting in the the middle to back of the pack hoping to avoid the bulk of the kicking and clawing cluster.

I think my ignorance as to what happens at the Ironman mass start worked in my favor as I just kinda moseyed my way up toward the front rather than slipping to the back of the pack. Not that I thought I was the fastest, but I just thought I was gonna go for it. I could either get trampled at the front and leave all the slower people there, or get trampled at the back and have to fight crawling over the slower people. I guess it was the confidence that I wasn't the slowest person anymore, and I had a place somewhere up there in the middle/front.

Then.....the cannon.....BOOM!

"And the 2009 Ironman Coeur d' Alene is underway!"

It was the only time I would stand next to Yukon for the rest of the race. We ran into the water and took an awkward diving plunge in, trying to avoid the mass around us....but as I quickly found out...there was no avoiding it.

For at leas the first 100 yards there was no real recognizable stroke of swimming. If there was, it was a this bobbing, head out of water freestyle. The only goal was to move forward and try to find some space to swim freely because if I could just do that, I would be fast, I could finish in my goal time. But there was no opportunity for this, for me, at this point in the swim. There were people everywhere, kicking, clawing, swimming in diagonal lanes across you, stopping and starting....it was chaos.

It was at this moment when I learned the real trick to triathlon swimming. It's not sticking in the back of the pack, it's not timidly swimming your way along and it is definitely not stopping every time someone claws at you, reorganizing yourself and starting again. In this race, there was no opportunity to do that. The real trick, in this mass start race, with 2200 athletes all trying to swim in the same place you are, is to swim aggressive. Not to fight against the people swimming around you per se, but to fight for your swim. To not let people grab your feet and ankles but rather to give big kicks to shy others away. To not let people into your swimming space by using big aggressive strokes to let them know that it's your space.

I learned as I practiced this that the people that swim this way through the crowds are the ones who get to swim the race they practiced for. Everyone else has to swim timidly and shyly letting everyone else by until they get to swim last. I was a lion out there fighting through all the lambs clobbering back, kicking big and trying to do what I had practiced so long to do...swim my 2.4 miles in Ironman.

The swim was a two loop swim and the first loop was pretty much a struggle for most of the loop. I used a ton of energy trying to fight off all the people knocking. I got a heel in my calf turning in to a charlie horse and an elbow to the goggles jamming them into my eye socket. That was about the worst of the contact, the rest was just a lot of grabbing and small kicks.

The first turn came...it turned into this crazy bottleneck where all the swimmers who were 50 yards wide converged on the turn where it became a standstill. Hundreds of swimmers stuck in a traffic jam trying to kick and swim, but so jammed in there was no room to kick or swim. It was the only point on the swim where I felt a little nervous at the chaos. Eventually, I got around it and on the way back on the first loop, it opened up a little and we were with the choppy waves so it was a quick trip back to shore.

First loop: 39:43 (I was shooting for 40, so happy about that)

After a quick 10 yard jog out of the water and over the timing mat, I plunged back in for loop two. The second loop was nice the field had cleared out enough to get a swimming lane, however the drawback was that there were not as many swimmers to break up the chop. It was a windy morning, which meant the chop was active out there. That leg out to the first turn was taxing; the waves kept coming. You would catch one wave at the top of your stroke breaking your power coming down, and sometimes you would catch one wave at the bottom killing the opportunity for a full stroke. Eventually, I got some sort of cadence to it, but I could tell this leg was slower.

Fortunately, this next turn was only half the bottleneck as the first time so I was able to pretty much swim right around it and the next one, and head back into shore. I was getting tired, but had a clear swimming lane and was going with the waves so I just had to get back to shore. I could feel myself slowing down although I still had plenty of strength to power to that beautiful Ironman arch on the shore that was slowly getting closer with every stroke...and then....I was there. I had just finished the 2.4 mile, 2200 person mass start, choppy water swim of my first Ironman.

Second Loop: 45:02 (I was shooting for 40 here too, so I could see a definite decline)

Overall Swim 2.4 miles: 1:24:45

I walk/jogged out of the water passed hundreds of cheering fans through a gradually narrowing shoot into the transition area. Immediately, two women approached asking if I would like help with my wetsuit and I was all for it. I had already committed to taking full advantage of all the help the Ironman volunteers had to offer. First, the arms and then on the ground while the ladies yanked the legs off. They handed me my wetsuit and I ran toward the transition bags where I encountered the next volunteers. They asked what my number was and upon hearing, ran to my bike transition bag handing it to me and off into the men's changing tent I went.

I had decided in my plans that I would really take my time during the transitions to adequately prepare for each leg because I was sure that the few extra minutes preparing in transition would not have any damaging effect on my overall finish and I was more interested in being comfortable and prepared, than I was in being quick on transition.

I dried off, threw on the socks and bike shoes. Ate a goo, peed, strapped on the helmet, threw on the shades, stuffed my jersey with a peanut butter and honey sandwich and a pack of power tabs and headed out of the tent leaving my bag stuffed with my wetsuit, goggles, swim cap and towel for another volunteer to take back to its rightful place.

Outside I encountered yet another set of volunteers waiting to grease me up and slather me down with sunscreen. Rather than take that offer however, I quietly stood aside and applied my trusted spray-on sunscreen and face lotion. From there, I headed over and stuffed the sunscreen into my run transition back and then....finally....after the eternally long transition...I headed to my bike.

T1 Time: 11:23 (I was shooting for 10 mins or under so this was pretty slow)

After winding my way through the maze of slowly disappearing bikes, I found mine and prepared to set out on the next leg of my Ironman journey....the 112 mile bike.

To be continued.....

Pre Ironman

2009-07-09T10:55:00.001-07:00

July 9th, 2009 -

Pre Ironman. The day/night before the race was intense. It was a brilliant mix of nerves, calm, questions and anxiousness. Was I doing too much, or not enough? Was I eating the right food to deliver the fuel I needed the next day? Had I prepared everything in the transitions bags that I would need? Had I made an adequate race nutrition plan? Whatever, what was done was done and I had this calm confidence that I didn’t want to listen to as I couldn’t fool myself into believing that I may actually be prepared for this race.

I was in bed by 9:30p that night and up at 4a race morning. This gave me about an hour and a half that morning to prepare by stretching, having some Gatorade, eating up, and making sure to evacuate the systems....if you know what I mean. I had a muscle milk and a banana smothered in peanut butter when I first got up. After that I stretched and drank two cups of coffee. I made a bowl of oatmeal and took it with me to eat in the car on the way to the race along with some more Gatorade. We were at transition a little before six and got one good pee in first thing before we headed in. I went to my bike to toss in the water bottles and check the tires, one of which was low and I refilled.

From there it was on to the beach to watch the pro start at 6:25. As the crowds started to build, the nerves started to build and the weather started to get windy, I headed into the changing tent, peed again, slipped on the wetsuit and headed back to the beach to prepare for my own start. I would like to say that I was nervous or freaked out a little bit because it felt that way, but it wasn’t that exactly. It was more a curiosity of the unknown. After all, until you have participated in a 2200 person mass swim start....a curiosity of the unknown is exactly what you should have. I hopped in the lake to pee one more time and met up with Yukon. We just stood there, mostly in silence, sometimes cracking a nervous joke, but mostly quietly watching out over the windy choppy waters of Lake Coeur d’Alene wondering what would this day hold in store.

I heard the announcer chime in over the loud speakers saying “at the end of this day you will be an Ironman”. A motivating comment at the time, but also one that would continue to motivate me throughout the entire day as I repeated it over and over in my head during the hardest moments.

Then....the 2.4 mile swim start.

To be continued....

Man To Ironman

2009-06-22T08:57:00.000-07:00

June 21, 2009 -

Yesterday I was a man....today I am an Ironman. What an amazing experience! In the morning, before the swim, the announcer said, "at the end of this day you will be an Ironman". That kept me going all day.

The water was very choppy and crazy with the mass start. My bike broke down and I had to wait for tech support, plus I got two flats which all cost me about 30 minutes and the wind was wipping! The run was wet wet wet and cold and windy.

Despite all that I came in strong at 13:05:57!

Happy with the day, the experience and being able to call myself....Ironman.

Tons more to come......but for now.....the after party!

Day 172 Training Log - Ironman Triathlon - 2.4 mile swim, 112 mile bike, 26.2 mile run!

The Ironmanification of Josh Clark

2009-06-20T14:57:00.000-07:00

June 20, 2009 -

Here I sit, on the eve of Ironman. Some nerves, but mostly just anxious and ready to go. Ready to embrace the race and the mystery's that will unfold throughout the day. It was one year ago after the Boise 70.3 when I knew that it was not enough. I knew that I would have to do a full Ironman, I would have to reach the top. What lies after this I don't know. Is there a harder challenge I need to find...or do I settle back into my comfort zone of 70.3's and try to get competetive? We'll see, but first there is tomorrow.

I started training and writing this blog back on January 1, 2009. I did four weeks of conditioning in January and started my 20 week Ironman training plan that I downloaded for free on February 1st. I weighed in at 218 pounds. I trained in the dark, the snow, the rain, the cold and ice. I trained early in the morning, and at night. I spent hours upon hours in the garage on the bike trainer, on the bike out on country roads, on the trails and in the pool. I stuck to my plan with a strict discipline. I trained while I travelled as I had to mix five business trips into my schedule. I ate nonstop, supplemented with everything, stretched constantly, and spent a ton of money for this.

I praise my family who endured the hours of training and even more the hours of me talking about Ironman everyday. Talking about my training workouts, my thoughts and needs. As Ironman and its trianing continually consumed my brain, especially as time went on, it was really the only thing I could talk about...and that is a lot for anyone on the listening end to endure. My wife who was the main recipient of all that talk continued to accommodate my schedule and needs. She baked me muffins, cookies and bars. She cleaned stinky, sweaty clothes day in and day out so I always had fresh gear ready. Thank-you honey, I appreciate all you did for me, for this race....I love you. I'm also thankful for the thoughts, prayers and well wishes of all my other family who constantly let me know they supported me and were thinking about me.

I worked out when I didn't want to, when it was hard, when I was sore, when everyone else was sleeping and when the weather would not cooperate.

From all that, I am here now waiting out the last few hours before the race. I lost 23 pounds getting down to 195. I built my endurance to levels that I had never experienced and I learned new capabilities and discipline that I had not fully realized before.

Despite all that, you are not an Ironman until you finish that race in under 17 hours. 2.4 mile swim, 112 mile bike and a 26.2 mile run. One more battle to be had, one more day to go.

Someone asked my why I was doing this. I wasn't really sure? Something is always driving me to want to go after the hardest challenge. I constantly want to push myself further and find new ways to do more. I feel I would look back when this race is over and know that whatever challenge I'm facing may pale in comparison and that I have no excuses.

On to today. Yukon and I headed out this am for a quick swim just to feel the water again. It was a good lil swim...water was still pretty choppy. After, we headed back to the house and took the bikes out for a quick spin just to make sure everything was running smooth.

We had to get our bike and transition bags setup by 3p so we started to work on that. After a careful hour of planning out each stage of the race and loading our five different transition bags we headed back downtown. We racked up our bikes in a seemingly neverending sea of carbon fiber. From there, we headed over to a couple areas where you drop your bike transition and run transition bags. You just drop them into these long rows of bags. I guess someone helps you get it when you need it and you go into the men's changing tent get all the stuff out, re-load it with the stuff you just took off and leave it for the staff to but back. We also have bike and run foods bags that we give tomorrow and you can pick up food or special needs at somepoint on the bike and run.

Once we were done setting up transition, we headed over to check out the finish line and chute. It was still being setup, but still fun to check out and imagine the feeling of seeing it again tomorrow.

The rest of the night consits of watching movies, including 300, and feeding out on pasta, bread and salad. I will hit the sack around 9p and be back up by 4a. Our plan is to be at transition by 5:30a and wait out the last moments flushing out the butterflies before the 7a start.

Day 171 Training Log - Just a quickie 10 minute swim in the lake today still getting used to the choppy water. Temperature is good though, and if I do drink up the lake...at least it tastes good. After that, I took the bike out for a 15 minute spin to to make sure everything is tight....it is.

Post Script: Weather.com today is showing 67 degrees and PM showers for tomorrow. I can do that. I'm feeling anxious, energized, carb and sodium loaded and hydrated.

Here we go.....Let's do this! A great quote from the movie 300: "Remember this day men, for it will be yours for all time."

You can track Yukon and myself with the information below:

Get onto Ironman.com. At the top middle there is a “live race coverage” box. From there look for Ford Ironman Coeur d’Alene and click on “athlete tracker”. Once there you can enter our last names or bib #. Clark – 570 and McKinley – 512.

You can also watch the finish line live from the race coverage section.

Finally, I put a picture here of what I will be wearing on the run so you can try to look for me if you are in the crowd. Look for the orange Avia hat and white rimmed shades with red lenses. Also a blue 2xu jersey and black shorts.

Go Fart

2009-06-19T12:47:00.000-07:00

June 19, 2009 -

Well, after a rocky sleep last night I woke up around 5:30a this morning wide awake and to my surprise, so did the rest of the house. We were all confused and thinking that the clocks were all wrong...but neigh....we were up early.

After some coffee and breakfast, my wife took the kiddos down to her parents in Moscow and Yukon and I went to the lake for a swim. It was very windy and cool, about 58 degrees outside this morning and 65 degrees in the lake. We swam about a thousand yards and it was choppy. If you don't take your head out of the water enough, you get a mouthful of lake. If you take it out too much for air, you get slapped in the face with some chop on the way back down.....oh well. It was a nice little jaunt, although my left shoulder was getting achy again....boo.

After the swim we headed out for a 20 minute jog, prolly an 8:15 pace. From there, we ran a few errands and went back to the house to eat again and clean up. When wifey got back, we headed in to Iroman village, which I was particularly excited about. I love to check out all the latest and greatest....and get some sweet swag.....which, I have to say, was not overly impressive. The booths were limited and the biggest thing was the Ironman store. Your opportunity to spend zillions of dollars on m-dot apparel. There was a tent where people could make signs and Shelly whipped one up for me. I guess they will place it out on the run course somehwere. Funny side note: if you look behind Shelly's head, instead of saying go farther, the camera angle just caught.......well you can see for yourself. I hope that is not some type of weird race day foreshadowing.

From there we headed back to the house for nap....yes! I can't remember the last time I took a nap in the middle of the day....and it was so great. After, the nap we headed back to the grocery store for some dinner items....salmon, spinich salad and brown rice...mmmmmm.

The rest of the night includes lounging, hydrating, watching movies, more lounging and more hydrating. Sad that the kiddos left today, but also nice to sit down and totally relax, unwind and focus.

Day 170 Training Log - We headed down the water around 8a and headed out for a 15 minute swim and followed with a 20 miniute run....still feeling good and ertainly ready and eager to get this thing going!

Post Script: Weather.com today is reporting 62 degrees and showers for race day. Today it was quite windy again and we had a good bout of showers for part of the day.....bah!

I'm In!

2009-06-18T20:48:00.000-07:00

June 18, 2009 -

I'm in Coeur d'Alene, set up at the house we're renting, and officially checked in and registered for Ironman!!!

I got up around 6a and started packing up the car and getting ready to head out. We finally jammed up the car and made it out around 8:30a. It was about 5 hour drive with a food and bathroom stop....kids were so/so for the trip....as good as two little kids can be for a long drive like that.

We are renting a house from some friends and the house is a sweet setup.....soooo much better than being jammed in a hotel room. After we settled up at the house we headed out to register for the race. I sat with this nice lady who put my blue ironman bracelet on that will be on until after the race. She breifed me on my bag of stuff and some of the details and sent me on my way...I took her picture....not sure she liked that.

I really wanted to stay and start going through the Ironman village and start checking it out, but we had a hungry family and needed to go grocery shopping. I have two more days to get to all that stuff. After picking up some groceries we went back for some dinner....bbq'd up some burgers....good Ironman food right?

After dinner, Yukon and I got our bikes all put together and went out for a quick spin. everything is working great.

Ready for a fun day tomorrow!

Day 169 Training Log - Just a quick 30 minute ride tonight, a mix of some cranking and some spinning. There was a pretty wicked wind sometimes pushing and sometimes trying to knock you over. Hope that disappears by Sunday.

Post Script - Weather.com today is reporting 63 degrees and a few showers....that works. Also, feeling pretty good today. Happy to be here and very excited to enjoy the pre-ironman experience over the next couple days.

Pack It Up Pack It In

2009-06-17T09:14:00.000-07:00

June 17, 2009 -

Let me begin, I came to win. Lil old school for ya. That's right folks, Wednesday....hump day....pack day. This evening we are putting all the junk together to load into the car. My job is to figure out how to load me, wifey, Ella, Keaton, bike, kid jogger, suitcases and tri bag into the Land Rover. Oh, and we don't have a bike rack, so it's all going inside???

Crazy crazy crazy day! The funny thing about Ironman, is that prepping for it is easy compared to all the work it takes to prepare to leave work for a week. Somehow I'm so railed right now and I was having to think a few weeks out as right after Ironman I have a couple business trips. I'm basically out of the office for two weeks.

After a nonstop, whirlwind day I got about 90% of the work I wanted to accomplish done. Then it was straight home for the packing tornado. My wife got her and the kids ready and the house in order, while I got myself and tri bag ready as well as the bike securely positioned in the car. After that I did some additional house cleaning as we have a friend coming to house/chicken sit.

At the end of it all, it's 10p and I'm just sitting for the first time today. We are pretty much ready to go, but I want to get out early in the morning, which means getting a good breakfast, prepping kiddos, loading the rest of the car and packing food....so we'll see.

Day 168 Training Log - I had another nice lil taper workout today. It was a 15 minute swim, 20 minute bike and 15 minute run. The swim was a 5 minute warmup, 6 x 50 fast, and then a 5 minute cool down. Today the swim was was a bit of a bummer because something was tweaked in my left shoulder. Not sure if I just had a muscle get a lil weird from that massage yesterday or what, but it was having some pain throughout. I still cranked out 900 yards in that 15 minutes. For my 6 x 50 fast my laps were: :37, :39, :39, :39, :38, :37. On the bike it was a five minute warmup, 10 minutes fast spinning and a five minute cool down. Finally, the run was 5 minute warmup, 5 minutes fast and a five minute cool down. Everything is on track...ready to go.

Post Scrip - Weather.com today is showing a few showers and 67 degrees for Sunday....continues to change. Overall, my verves toward the race are normal. I'm not overly jittery or nervous, mostly just still poised and ready to do it. I was stressed about getting my work done, getting ready to go and getting out on the road tomorrow. I imagine after we get in and get settled tomorrow, register and sit down to have some dinner and relax, I will finally be able to totally unwind and focus on the task at hand.

Almost Famous

2009-06-16T16:28:00.000-07:00

June 16, 2009 -

Yes it was just about a year ago that I did my first ever half-iron distance race in my hometown of Boise Idaho. It was the race that sparked my buddy and I (who have been racing together since college) to say, "well we're only one distance away from the top....better do the full Ironman." Most people relish in their 70.3 accomplishment and settle down a bit, but all we could do was count down the days until they opened online registration for CDA so we could get our real Ironman journey underway.

We must have been two of the greatest athletes Boise had ever seen as they put our picture from the swim start on the front page of the Idaho Statesman newspaper the day after the race and then ran it yet again this year the day before the race. You can see us both standing there staring off into the distance looking very intense or very scared...not sure which. That's my buddy John, aka Yukon there in the middle with the sleeveless wetsuit and his arms folded across. Then there is me, standing right beside/behind him to the right. The looks on our faces.....priceless.

Anyway, for your tracking purposes for CDA, Yukon is bib# 512 and I am bib# 570. I think you will be able to track from ironman.com, but I will have more detail on this in the next few days.

On a side note, I went in for my pre-race massage today. I have this gal that delivers a very punishing yet gratifying deep tissue massage. I like to flush everything out and work out all the kinks a few days before the race and then really continue to focus on hydration and stretching. I had quite a few wound-up knots behind the 'ol shoulder blades where I like to store that kind of stuff. Man this woman, she just grinds her elbows and fists in there....talk about joy and pain.....I heard it's like sunshine and rain:)

Day 167 Training Log - Just a 30 minute swim today, which was to take place in the open waters, however no time to fit in that whole lake thing today so I just headed to the pool. I cranked out 35 laps or 1750 yards in the allotted 30 minutes, which translates to one mile exactly....athank-you. Great swim by the way, more confidence that I am strong and ready.

Post Script - Checked back in with the weather report and weather.co m is now reporting 80 degrees and isolated thunderstorms for Sunday....should be interesting. Also, allergies taking it easy on me today. Best they have been in about a week or so...I would give them a 4 out of 10. Lastly, I'm feeling relaxed today. I think my nerves yesterday were the resounding build up of a ton of work stuff, because when I really think about it...Ironman isn't all that hard to get ready for. So I was able to knock out a ton of work stuff between yesterday and today and should be able to polish up the rest before I leave Thursday morning for Idaho.....making me a calm warrior ready to attack in the biggest athletic battle of my life....woop woop.

The Final Frontier - Start Week 1

2009-06-15T16:21:00.001-07:00

June 15, 2009 -

Start week 1...wow. The final frontier....the final count down. Every Monday for the last 19 weeks I have added a "start week #" as a part of the countdown, and here it is....starting at me....taunting me.....gently torturing me....start week 1. The final days counting down to zero.

I'm finding I have a little more anxious attitude today, which I imagine will progress as the week continues. Much different than last week's more relaxed "let's do this already" attitude. I keep going over details, things to remember, preparations to make and anything else I haven't thought of yet. I can see myself slightly spazing over the next couple days as I prepare everything, pull the gear together and generally, nervously tinker around.

It's all good though, I am excited, feeling strong, and ready to go. I had a solid little taper workout today dabbling in all three sports and also got my bike chain cleaned and re-lubed. I think I got more grease on myself than what I actually cleaned off, but the chain is looking nice, clean and ready to haul. Also took some time after the chain cleaning to wipe down, dust off, and spiffy up the 'ol Felt B-12. She looks hot and ready to roll.

Tomorrow I will start to gather all the components for my gear and tri-bag into a big pile. It will be my first checklist rundown....the prelims before the final pack Wednesday night. Only two more days to prepare as we are hittin the road first thing Thursday morning....bright eyed and bushey-tailed.

Drank a ton of water today and had a dope dinner of grilled chicken breast with fresh cilantro on top, steamed yukon gold potatos, and sauteed asparagus.....mmm.mmm.mmm. Gonna finish the eve off with more agua and some killer stretching.

Day 166 Training Log - Todays training was a series of short burst workouts within each sport. It totaled 20 minutes of swimming, 15 minutes of biking and 30 minutes of running. The swim was 4 x 5 minutes starting fast and then returning to race pace. I eneded up getting in 300 yards in each set totalling a 1200 yard swim. My four 300 sets were 4:53, 4:58, 4:56 and 4:47. Then to the stationary bike (which I have not been on in forever) for 3 x 5-minutes. It was a 5-minute warmup then 5 minutes all out and a five minute cool down. I did a medium gear and cranked about 100 rpms on the warm-up and cool-down. For the five minutes all out I used the same gear and worked somewhere between 120 to 130 rpms. From there, I moved to the treadmill (also haven't been on in forever) for 3 x 10 minutes starting slow and building to race pace each set. I started each set at a 9:30 mile and built to a 7:30 mile (although 7:30 should be a far cry from race pace. It was a good, fun workout. Felt great.

Post-Script: If yesterday's allergies were a 10 out of 10, today was somewhere around a 6.5. Not nearly as much sneezing and tissues, mostly just stuffy sinuses. Also, CDA weather report for Sunday is showing 75 degrees and isolated thunder-storms. It's been changing every day.

The Nose Faucet

2009-06-14T13:36:00.000-07:00

June 14, 2009 -

I meant to add an allergy report onto yesterday's blog as I thought I may have hit the worst of it. Without exaggeration, I most likely had close to 100 sneezes and went through 50 Kleenex yesterday. I thought I should mention it as it sucked, but I was also hoping it was the worst of it.

Until today. This morning I got up and did the mowing and weed-eating, which really pissed off the 'ol allergies and the pretty much was the theme for the rest of the day. I'm certain I doubled my sneezing and kleenex usage from yesterday. It's weird because I'm not sick, but allergies definitely wipe me out.

It takes a lot out of you to sneeze and blow your nose all day. Plus your throat is itchy and your head gets pretty cloudy. Hoping as the week progresses with potential cooler weather and rain that these bad boys can simma down already.

Other than that, things are feeling good...pretty solid.....ready to go. We head over to CDA first thing Thursday morning....woop woop.

Day 165 Training Log - I was to head to the lake for a swim today, but just felt too wiped out from the allergies so I decided to take the day off and relax for the afternoon. I'll put in the lake swim tomorrow. Today, I'm just doing a lot of stretching.

Witness My Glory

2009-06-13T20:50:00.000-07:00

June 13, 2009 -

Yes folks, yet another day today (going 24 strong) of sunshine and 80 degrees in Kirkland. I had a run on the books for today and you know that can only mean one thing.....shred the shirt, lather the screen and flop out the belly for all to see.

Not sure why it is so great, maybe because I can loose the nipple band-aids, maybe because that sweat laden shirt is not wearing on me or maybe, just maybe because the sun just loves to soak into my skin and make me run faster; but I love topless running (women please don't try this, I'm a professional).

I headed out today on my last run of any mileage before the race in 75 degrees and had a fantastic run. Much in the same fashion as yesterday's swim, as the run went on I got stronger and worked harder all the way through the finish. I felt great, worked hard in the sunny heat and was happy just out there running along the waterfront gazing out at all the boats and sun-seeking, beach going peeps and really having a rather enjoyable run....which was cool because I wasn't motivated to go out.

Day 164 Training Log - I had a 90 minute run today, which ended up coming in at 8:16 pace for 10.92 miles. This was a little slower than I wanted however, I ran three miles of hills. A gradual ascent mile long hill, a gradual ascent half-mile hill, and a steep half-mile hill. Really though....just a stellar run. One of those days that makes you love the freedom of running.

Lets Go Already

2009-06-12T12:52:00.000-07:00

June 12, 2009 -

I had a swim to knock out today and all I could think about was..."lets do this already". I'm trying to be patient, but counting down these final days until the race is getting lame. I did the work and all I want to do is get this thing going already.

During every workout now, I envision every part of the race....mostly the finish. I reflect on all the training and I think.....yup.....it's go time.....lets get it on. I'm not the most patient type, so just knocking out these little taper workouts mostly just waiting to get to race day is tough.

Oh well.

Day 163 Training Log - I had a 2700 swim today, which rocked. It was a 6 x 75 warm-up, a 3 x 700 main swim, and a 150 cool down. With the days off and the other workouts this week, this was my first time in the water since last Friday. I was curious to see how quickly I could put it together after a week of not swimming. The answer, fast. This was a great swim! It was fast and furious. I felt strong and with each set I swam faster just waiting to get tired or blow out, but I just kept going and feeling better. I was swimming as hard and fast as I ever had only verifying one thing......lets go already!

Snot Rockets

2009-06-11T15:59:00.001-07:00

June 11, 2009 -

Today was my last workout topping 3+ hours until the race. It was my last long bike. Only one problem.....boogs. I am being beat down by allergies hard core right now. I was on the bike sneezing and farmer blowing out a constant drain of snot. So so so annoying!

Then, when the ride was over, like I didn't get enough during the ride; the attack peaked. Sneeze, blow, sneeze, blow, sneeze, blow, rub eyes, repeat for an hour. So lame! My eyes were totally blood shot red and so itchy and the sneezing and runny nose...highly bothersome. Allergies are the worst.

I have also been progressively learning about my abilities as this Iroman training has progressed and one of them, which I was already aware of became evident today. I hate being on the bike for hours. I think three hours is my threshold for the bike. After that, I just don't want to be on it anymore.

I'm pretty certain full iron races are not going to be my thing. It's the same reason I had to stop doing marathons. 26.2 miles are just too hard on this six foot four inch, 200 pound frame. I always said I had one left in me and it would be for an Ironman...and this is it. Well, I've figured out the same thing on the bike too. After three hours, I just do not like being there.

I have enough in me to rock this Ironman like a 300 spartan, so don't get me wrong here. I am set to do what I trained to do and you can never say what you will desire to do afterward because it constantly evolves. 5k to 10k to half marathon to marathon to sprint tri to olympic to half iron to full iron to.......?

What I'm saying is, I think I have learned enough about myself to know that my favorite sports moving forward will most likely be half marathons and half ironmans. They both work perfectly in my competetive comfort zone.....but we'll see. You have to do them all to figure this out.

Day 162 Training Log - I had a four hour bike today, but the ride I did ended up finishing in 3.5 hours, which was fine with me as I was getting killed by allergies. I headed out of Redmond up through Redmond Ridge, down through Carnation, Duvall, Snohomish, Woodinville and back to Redmond. it was a good bike, just boring. I had an 18mph avg speed and it was mostly rolling hills with a few biggies. Now mostly just some swimming and running to go.

I'm Flexible

2009-06-11T09:35:00.000-07:00

June 10, 2009 -

As the time seems to be rapidly meting toward race day I've become quite relaxed and flexible with the remainder of my training. Outside of one last big ride tomorrow and another 10-12 mile run next week, it's pretty much just swimming.

Not to say that I've lost my ambition, because I still eat, sleep and breathe Ironman, but I have this "calm before the storm" kinda attitude right now.

I used to be so strict about my workouts and training....I could not, would not miss a day.....I would not, could not go out an play.

But now, with 99.9% of the hard training work behind me, I have taken a more casual attitude toward this last week and a half. I find myself swapping workouts and moving days off to fit my schedule.

Take today for instance. I had a nice little swim planned, but this morning I decided I would rather have a sunny fun day. I ate lunch with wifey and a friend on the Redhook patio, I caught up on some errands and I left work early to take the family down to the Wednesday Kirkland Farmers Market.

So I took Friday's day off today and I will do today's swim Friday....big woop.

Day 161 Training Log - I enjoyed a nice little day in our continued glorious sunshine streak. 80 degrees made for a nice patio lunch and a fun time loading up on fresh produce at the farmer's market. Back at it tomorrow with my last long bike ride.

The Freedom Of Exercise

2009-06-09T11:59:00.000-07:00

June 9, 2009 -

There's nothing better than coming back after a few days off and gettin busy. The body is rested, you're excited because you have been craving a good sweat, and you go out and crank hard with a great intensity, which always results in........a dope workout.

And dope is what I had today. It was a run/bike and I was very eager to get back at it after those three days off, and especially after I wanted to get back yesterday, but didn't get a chance. Mix that with some continued sweet weather here on the eastside of Seattle and it's on.

I headed out mid-morning in about 70 degrees, threw the shirt off, sprayed on the sunscreen and hit it. I had a great run, quicker pace and gave it an overall thumbs up.

Later this afternoon I headed out on the bike in 80 degrees. I did a loop that I've been into lately that is a mix of fast flats and great climbs. I was out there just haulin and came in a full ten minutes faster than what I usually do this ride in and a couple miles an hour improved.....sweet.

Only two lame parts to this workout....first, I forgot this little sweat-band thing I wear under my bike helmet called a halo. So sweat was just draining down my face, eyes etc.....annoying! Second, immediately after each of the workouts, I got worked over pretty good by allergies....bah.

Day 160 Training Log - Today was a 45 minute run, which was great and ended up being just under six miles for a 7:38 pace. The bike was 90 minutes and ended up being just under 19 miles an hour. This was smokin for me for this ride because of all the hills that kill my pace. Great day....two thumbs up.....high-five.....I like.

Hello Work - Start Week 2

2009-06-08T11:02:00.000-07:00

June 8, 2009 -

It seems like it's been a long time since I felt really busy or behind at work. Outside all the travel it has been a pretty mellow spring at work allowing me to accomplish all the training for this Ironman.

Today though, out of nowhere....I got railed. I'm not sure where all this work came from, but it took me the entire day...and part of the night just to get it organized. A full day of meetings, conference calls, piling a to-do list and organizing more work.

Although I still have another day off from training, I wasn't planning on taking it today. But today just happened to be the first time, since February, that I just could not get out to train because I was too busy with my old friend....work.

Good thing the end it near with the race date rapidly approaching....I'm actually quite effective when I work all day.....weird.

Day 159 Training Log - So an unplanned day off today, but good too. Very productive day at work. I'm excited to get back at the training tomorrow though. I can see it will be hard continuing into this gradually declining taper as I really just want to get out there and do more more more. Oh, well.

The Last Hoora

2009-06-08T11:01:00.000-07:00

June 7, 2009 -

With every one of my half-iron distance races, I like to take off a full week from all junk. I cut out all the crappy food, most of the sugar (I do have this ice-cream addiction), and any beer I may feel inclined to imbibe.

Considering that this full-iron race is double the distance, I decided I should take off double the time from all the junk. The race is exactly two weeks out, so I will make today my last hoora and then go healthy for two weeks. I'm pretty sure this party today includes a bacon cheese burger and fries. Prolly have to throw in some reeces peanut butter cups or a blizzard in there somewhere and maybe wash it all down with a coke.

We'll see.....the day is mine.

After that, I focus and eating a killer clean diet, which includes lean meats and fish, tons of fresh fruits and veggies....and a small lake's worth of water.

Day 158 Training Log - My second day off in a row today, which I'm thoroughly enjoying. I can imagine however, after a couple days of strapping on the junk-food feed-sack...I will be ready to get active again on Monday. I may have to push that third day off back a little bit so I can sweat out all the grease......yes.

Chill Out Man

2009-06-08T10:56:00.000-07:00

June 6, 2009 -

It's Saturday...all the hard work is behind me, and I have two days off. Now the real challenge begins....chillin out this weekend. With no major house projects and no training, I don't really know what else to do?

I've got ants in my pants.

Wait.....I do remember how to chill. I sit on the couch and lounge, watch a movie, play with the kiddos, do some more loungin.

Ahhhhhhhh...very nice.....very very nice.

Day 157 Training Log - This is my first of three days off, with two of those back to back this weekend...woop woop!

I Heart To Pee In My Wetsuit

2009-06-05T10:59:00.000-07:00

June 5, 2009 -

The greatest part of long open water swims.....peeing in your wetsuit.....mmmm....mmmm....mmmm....warm. Ok, maybe that was a little weird and creepy, but what is the deal with having to pee in the lake....in your wetsuit. I can pee (in a bathroom) and jump in the lake a minute later and instantly have to pee. As represented by my new favorite t-shirt that a buddy of mine sells.

I hit Lake Sammamish for the swim today. It was about 75 and partly cloudy, and the lake's website reported the water temp at 70 degrees....perfect. The water was still for the most part and not mucky at all.

The only annoyance was swimming through the waves that would occassionally roll through from the wake-boarders. They had diminished for the most part by the time the reached us, but still enough to throw you off a bit.

I still have a couple more open water swims left before the big day, but this was the longest. Now, I officially have my longest bikes, runs and swims in the bag.....sweet.

Day 156 Training Log - One hour and fifteen minute open water swim today. Great swim, although around 50 minutes into it I started getting a little sloppy. I swam with a buddy, back and forth between a couple buoys that were about 250 yards apart. We were guessing we swam about 3500 yards, which I would be happy with.

This Is Why I'm Hot

2009-06-04T15:08:00.000-07:00

June 4, 2009 -

"Rollin, rollin, rollin, keep them dawgies movin rawhide! Move 'em on, head 'em up, Head 'em up, move 'em out, Move 'em on, head 'em out Rawhide! Set 'em out, ride 'em in Ride 'em in, let 'em out, Cut 'em out, ride 'em in Rawhide."

Ya, so that was me today singing to my legs as I set out for a five hour bike and 30 minute run in 90 degree heat. I wanted to push hard, riding flats and going fast for five hours, but after doing that for two hours, I didn't know where else to go, so I went back to all those hills from the Kirkland century ride I did Memorial Day weekend.....prolly good for building strength....bad idea in the heat with tired legs.

I rocked out 12 out of the 14 hills from that century ride just cranking one after the other. My ride started at 8a at 70 degrees and ended by 1p at 90 degrees. It was a good ride, I just think the all the hill work really took a harder toll on me that it should have.

After the ride, I changed quickly, chugged half a Coke, and headed out on the trail for a 30 minute run...which was hard. It was 90 degrees when I went out and my legs were so worked from all those hills. I ended up hitting 3.5 miles for an 8:26 pace. I was sweating like a mofo and so hot...but then it was over.....cool.

Day 155 Training Log - So a 5.5 hour training day today with a 5 hour bike and a 30 minute run. The bike was good, but hot, and the hills worked me. I did a bottle of carbo-pro, bottle of water, and a bottle of Gatorade. I also figured out how to keep my seat bottles from flying out of the cages...so that was sweet. I took two thermolyte pills on every hour, and had a banana at two hours. I also had a peanut butter and honey sandwich at 3.5 hours.....which I liked....prolly do a couple of those in the race. I mixed in powertabs throughout and a half a coke in the last 10 miles. Then to the run where my legs slowly came together, but I was so hot. Whatever....one day closer to Ironman where all this complaining about the little things will seem so insignificant....this is why I'm hot.

A-A-Achoo!

2009-06-03T11:48:00.000-07:00

May 3, 2009 -

Bless you. Yes folks, it's officially that time of year and nothing brings it out like the heat....allergy season...bah! Usually, my seasonal allergies don't hit until July/August, but this heat wave we've been on has really brought out the allergy A-Team.

It's a love/hate thing when training with allergies. If I'm good before I head out, then I'm good until the training is over. But....then....after it's over....it's an allergy party for my face. The eyes instantly start getting ridiculously itchy and red, throat is itchy, and the sneezing....geesh, the sneezing.

There is just something about sneezing that prevents anyone from looking cool, but even worse is the red-eyed, constantly sneezing and blowing his nose guy....ya that guy....me.....so hot right now.

After about an hour of this annoyance, it gets better and I continue with the day. Not sure why the allergy party holds until I'm done working out, but I'll take that any day over having allergies during the training.

Day 154 Training Log - Only a couple hours of training today with a 90 minute run and a 1550 yard swim. Again with the heat today, so I hit the run at an easy pace as not to die out there, and save my leggers a little for tomorrow's big ride. I hit the trail for the run, where I'm certain the blacktop path sucks in the heat and then spits it back out onto you as you go. It was 87 degrees during my run, I headed out with a gatorade in hand and took a couple thermolytes at the 45 min mark. The run ended up just under 11 miles for an 8:25 pace.....so hot and schwetty. From there I headed to the pool for 1550 yards, which was a 600 warm-up (200 swim, 200 kick, 200 pull). The main swim was 16 x 50 where the odds were a medium pace and the evens were all out....tiring?.....yes. Finished with a 150 cool down and called it a day. Supposed to be another cooker tomorrow for my long ride....so that should be rad.....(sarcasm).

Hot Like A Hot Tub

2009-06-02T11:24:00.000-07:00

June 2, 2009 -

Wow, we are on a two week or better sunshine streak here in Seattle. At my house in Kirkland today and tomorrow, we should see 90 degrees! It's hot, hot like a hot tub...gonna make ya sweata...gonna make ya weta.

I had a bike/swim today and the swim was in the pool so weather didn't really matter, but the bike was a real cooker. It was a mix of fast flats and four big hills. On those climbs I was just dripping sweat and I could feel the heat pockets as I was zipping along. In places it felt like someone was blowing a hair dryer on me.

It's definitely an adjustment at first to go from your cold winter to cool spring to hot summer temps, but I have adjusted....I think. This is great practice training in the afternoon heat as IMCDA should be 75 degrees or so in the peak of the afternoon. Right about when you are getting off the bike and starting your marathon...it should be just reaching the hottest part of the day....great.

Day 153 Training Log - A cool three hours of training today with a 3000 yard swim and a two-hour bike. I headed out early this morning to knock the swim out, which was a toughy. I think I was still a little tired from last night's hour open water swim. It must have been a little harder than I thought to fight all that chop. Whatever, I knocked it out regardless. It was a 2 x 250 wam-up, a 3 x 750 main swim, and a 2 x 125 cool down. As tired as I felt, it was over just as fast....I'm guessing similar to how Ironman will be. From there, I headed out on a two hour bike this afternoon in 85 degrees that included four killer hills and some real fast flats. Hills...as usual, were slow. The flats however, we were hitting between 23 and 25 miles an hour....just cranking....sweet.

CRIKEY! - Start Week 3

2009-06-01T14:15:00.000-07:00

June 1, 2009 -

June first, June, the month of June....Ironman is in June....crap crap crap. How is it June already? With four weeks of conditioning waaaay back in January, then the official start of the 20 week training plan starting February first, I can't believe it is Ironmonth and only three weeks out from....the day.....bah!

So many questions like....am I ready? Did I do enough? Will the last remaining big workouts be enough as I gradually taper down to race day?

Oh well, nothing you can do now, but finish out the training strong and go do what you trained to do.

June....crap crap crap.

Day 152 Training Log - Two hours of working out today with an hour run and an hour open water swim. I headed out with a buddy around noon for the run. It was sunny and 82 degrees and I hit 7.38 miles for an 8:06 pace. I was hot hot hot...and parched. Good run though. Later in the afternoon I headed to the lake to swim however forgot my goggles and so I just headed back to work. I ended up going swimming in Lake Washington at Waverly Beach Park in Kirkland later the evening. Not sure what the water temp was but it was perfectly comfotable with my wetsuit...plus is was 86 degrees out. I swam back and forth between two docks that were about 300 yards apart. The first 20 minutes was a little slow and winded while I warmed up and got used to swimming in the chop. After that, the last 40 minutes was solid. Good swim.

Confidence

2009-05-31T13:24:00.000-07:00

May 31, 2009 -

Today I had a two hour bike ride and it was about half-way through when I realized I had some great confidence. No, not confidence in my Ironman race....I'm still moderately frightened for that one....this was confidence specific to my bike.

When I got my bike back in December, I was still pretty novice and that bike leg of any of my tri's was always my weakest leg. It was the leg where I would get beat my the biggest margin by others in my age group.

I didn't really know how all the parts of the bike worked, how to efficiently and quickly change my flats, make adjustments or clean my chain. I had only a slight clue on how to shift effectively for a strong ride. I was weak on uphills and timid on downhills.

Today I was out and started realizing how far I have come since then. I have really adopted all these strategies and techniques without even realizing. Hills I used to sit-up and brake all the way down; now I lay on my aero bars and fly down. I shift so much up and down hills that my legs never really get fatigued.

The two-hour loop I set out on today only took me an hour forty-five. Yes, yes the bike has come along quite nicely. I hope after a couple more long training rides that I can come in strong on the bike in CDA because the run...I'm pretty sure....will be a toss-up.

Day 151 Training Log - So two-hour bike today. I headed out from my house and down Market Street, up through Juanita, down Holmes Point and then back up that 600ft incline. From there back down through Kenmore, up the Burke-Gillman trail through Woodinville and Redmond and then up the 520 hill. Back down through Kirkland, along Lakeshore Drive and back up Market street home. It was a great, strong, fast ride. The weather was sunny and 70 degrees and I had that whole confidence thing working for me as I was cookin along.

The Suburban Battle

2009-05-30T20:52:00.000-07:00

May 30, 2009 -

In the battle of man vs. house today I waged another round of assaults against all the insurgents trying to turn our house into the trailer park it wants to be. But neigh...we mow and weed, clean the garage, do laundry, clean the kitchen, throw a round of junk away. We even find time to bbq and enjoy the sunshine and our sliver view of the lake, where to others it looks like we have an adorable little brick house.

To us, we do have an adorable little brick house......that requires a constant war of housework. I win today and live to fight again next weekend.

Day 150 Training Log - Today was my day off, which I did enjoy despite working around the house most of the day. It was just nice to be around the house, enjoy the sunshine and get some work done. My legs were a bit sore in places from that 22 mile run on Friday and behind my shoulders are all knotted up? I'm wondering if I was running a little tense or awkward from wearing that camelpak?

The Long Run

2009-05-29T12:41:00.000-07:00

May 29, 2009 -

22 mile run at an 8:13 pace today! Damn was it hard. The first two hours went pretty well rocking at a sub 8 pace, but that third hour became this gradual decline with every step. By 2:45 I was so spent, just counting down the steps until I would be done.

To add to it, I broke one of the cardinal rules of long distance running...I clipped my toenails last night....bah. I'm not really sure what the difference is between neatly trimmed toenails and tree climbers, but the the long run does not respect the freshly cut toenail.

A couple things I did different today was running in my actual race clothes, and I switched to a CamelPak. My fuel belt was scraping my waist-line and the three 8oz bottles on it usually only lasted about 16 miles. I liked using the CamelPak although it was a little awkward at first, as it got lighter it was much easier to run with and I was secretly rejoicing in the fact that I had fluid through mile 21.

I found this dirt trail recently that goes all along Lake Sammamish, which is where I ran today. The weather was 62 when I went out and 75 by the time I got back. The trail was nice as it offered shade, great views of the lake, Mt. Rainier and some pretty incredible lake homes.

For nutrition I had a power gel at hour one and two and had power tabs at each half hour and every fifteen minutes of the third hour. I also had two Thermolytes before I left, two at 1:15 and two more at 2:15.

Day 149 Training Log - So three hour run that actually ended up being 3:01:56 for a 8:13 pace for 22 miles. The first half hour was a little rough getting warmed up and used to running with that CamelPak. From there, I was pretty much in a zone and cookin through the two-hour mark. After that I was running in fifteen minute increments and then taking a drink and a couple power tabs. By two and a half hours my legs were so cooked and me feet were shot. I did wear my 2XU compression socks and really liked having them. I'm thinking I may race with them in CDA. After I got back I enjoyed my newest favorite thing after a long workout.....and ice-cold real Coke....delicious. I stretched and recovered pretty well, but my knees are a little sore. Prolly have to ice up tonight.

You Better Work

2009-05-28T20:22:00.000-07:00

May 28, 2009 -

Today was one of those days where I knew what I had to do, and I set out to kill it. I just wanted to work hard and crank hard. Ever since I was out sick a few days last week, I have been mentally battling to get my head back in the game and I wanted to do that today.

I did.

I had a bike/run brick and I worked it dude. The bike was swift and fast. I did the Lake Sammamish loop and had a bit of a time getting going. Although I wasn't feeling that way, my legs definitely told me they were still a little chewed up from that century ride on Monday....really.....still legs?

I cranked through it though and pushed hard when they were screaming and pushed harder when they weren't. Also, a buddy went with me who I used to always kick his butt and today he was kicking mine. So a couple times I really had to crank and let him know "who's the boss."

After the bike I went straight to a short run that I only wanted to beat an 8 minute pace...which I did...athank-you. The run was a little annoying as I was pushing harder than I usually do for a brick...but as I mentioned before...I wanted to work today.

Day 148 Training Log - So today was an hour and fifteen minute bike and a forty-five minute run brick. I cranked out on the bike for a 21mph average (could have been faster except for those darn stoplights). Then, for the run I cranked out 5.75 miles for a 7:50 pace. Great workouts today....athank-you.

Monkey On My Back

2009-05-27T14:42:00.000-07:00

May 27, 2009 -

I gotta say, that century ride really did a number on my back muscles. I had a short speed swim as part of my training today and the muscles under my shoulder blades were so knotted up it felt like I was swimming with a monkey on my back...only less entertaining.

I could actually feel the knots back there with each stroke and it seemed to change the way I could twist and reach on each stroke. It did loosen up toward the end of the swim, but I will have to figure how to bust those knots outta there.

In other news, it is soooo dope in Seattle right now. It has been sunny and 72 everyday and usually about 65 when I head out to train...perfect. Tomorrow throughout the entire weekend it is supposed to be even better....80 and sunny.

This means a couple things...running shirtless in all my muffin topping glory...(one of my favorite things), and my first open water training swim of the season. My first open water swim was actually at Wildflower, but this will be my first time attempting to plunge into the chilly waters of the Puget Sound for some lake swimming.

We'll see how that goes. Until then, I will be getting my mad tan on in all this sunshine!

Day 147 Training Log - Today was a one-hour run and a 1150 yard speed swim and both workouts went great. First, I hit the trail around noon for an hour run in 65 degrees and sun. The run felt great and ended up at 7.73 miles for a 7:46 pace. After that, I headed straight to the pool for a 1150 speed swim, which was 5 x 200 EBEH (easy, build, easy, hard) and a 150 cool down. Outside of what felt like relatively awkward swimming because of tight back muscles, the swim was great and I felt swift and strong.

Just For Kicks

2009-05-26T13:08:00.000-07:00

May 26, 2009 -

Pretty easy day today with only a short recovery swim. I'm guessing just to flush out the legs from yesterday since half of the swim was kicking (which I hate). I was feeling pretty good overall today after the long day yesterday. I mostly only felt sore on my butt bone, and my lower back. When I got in the pool I could feel that I was also sore in my shoulders and my quads. But my butt though...really? It feels like I just stood around and kicked my own butt all day.

All in all though, I would have to say I feel great considering 6 hours and 55 minutes of training yesterday.

So I got in the pool and had a short swim in which 600 yards was kick. I'm not sure if there is something that I'm not getting, or if it's that way for everybody, but I suck at kicking. It goes soooooo slow and seems to take forever and is pretty tiring on my legs.

I cranked....slowly....lap by lap....and finished my 600 yards of kicking in what seemed like just under 19 hours......not bad.

Day 146 Training Log - 12oo yard recovery swim today that was 300 swim, 300 kick, 300 swim and 300 kick. Easy swim. The first 300 was tough as I got going and worked everything out, but got better and better as it went on.

7 (14) Hills - Start Week 4

2009-05-25T20:21:00.000-07:00

May 25, 2009 -

Today I did the Seven Hills of Kirkland ride. This is a fundraiser ride, which includes your choice of 40 miles, 65 miles, or the always beautiful 100 mile century ride. You have to already know I was choosing the century ride. It actually worked out perfect because I had a 6 hour ride and 30 minute run on the schedule.

The name is deceiving however, because the century ride actually includes a wonderful 14 hills with 7,000 feet of ascent! I was climbing my tail off all day, it was crazy. I headed out around 8:30a and had a food stop around mile 25. I put down a cookie and used the porto. Then on through mile 50 for another food and pee stop. There, I ate two fig newtons and a half banana.

After that stop I pushed through to mile 65 for another food stop and this was at just the right time. This was the point where my back, neck and shoulders were starting to ache. At this stop I had a few grapes and a half of a turkey and cheese sandwich. I headed out again and pushed to mile 85 where I had to stop for some water in my one water bottle. (Yes I lost my two seat bottles again today, even after I secured them with a little contraption...bah!) Also at this stop, my back, neck and shoulders, and butt were all more than ready to be done. I actually bought a can of coke and mixed it with the water in my bottle.

I had 13 of the 14 hills done by mile 85 and was dealing with a bunch of rolling hills that were just sucking any remaining life out of me. I definitely felt like my legs were chewed up, but not totally spent, it was more my butt and back/neck/shoulders at this point that were taking my focus....I was getting more and more uncomfortable.

At mile 92 I worked up that last hill (the second biggest of the day at 525 foot ascent). After this hill, I was cooked and enjoyed a flat few miles, a downhill few miles and a couple more flatties back into town.

The ride totaled 102 miles at 6 hours and 25 minutes, which was about 16mph pace. That is slower than what I usually do, but understandable considering the difficulty of the ride. When it was done, I biked the mile back uphill from the marina to my house and headed out on a 30 minute run.

Day 145 Training Log - So 6 hours and 55 minutes total workout today with the 6:25 bike and 30 minute run. I headed out for the run right after the bike and started waaaaay slow, but gradually picked up the pace. I had spurts of a faster pace but mostly fell back into a slow jog. At the end of the 30 minutes I felt definitely tired, but that I could still keep going. Not sure for how much longer, but every mile farther you can get before the walking starts in Ironman is a victory. I'm really feeling worked, but not overly sore, just a very tired back and butt. My legs are feeling pretty solid for the most part.

Happy A

2009-05-24T15:48:00.000-07:00

May 24, 2009 -

Today is my sixth wedding anniversary and another 75 degree, sunny day in Seattle. With all the work and hosting yesterday I was so spent last night and got up today knowing only two things. One, I will do some type of small workout today, and two, I will do nothing else.

I decided just to hit a short run today. Enough to kinda get everything moving again, but not overdo it. This is because tomorrow I'm doing the Seven Hills of Kirkland century ride. It's not a race, just an organized ride and I just so happen to be due for a six hour bike/thirty minute run so this will work perfect. I'm just hoping I can be strong for it as I've only worked-out, three out of the last six days.

Today though, we enjoyed some family time and sunshine. My wife and daughter went and got four baby chicks and my son and I played ball. I also picked up the wigglin waterpillar sprinkler for them to go crazy in.

Day 144 Training Log - I went out this morning on a short 45 minute run in about 60 degrees along the Kirkland waterfront. The run ended up being a little harder than I wanted it to be, but still solid overall. I made it 5.78 miles for a 7:56 pace. Ready to ride tomorrow!

Ketchup

2009-05-24T15:33:00.000-07:00

May 23, 2009 -

Today was a day of catch-up and ketchup. With all the work travel, training, being sick and generally wanting to veg with any down time, today I HAD to get some work done around the house. We were having some neighbors over for a bbq at 4p so priority #1 was the housework and then, if there was time....training. Guess what....there wasn't time....bah, I fall farther behind, but not worried.

I did about four hours of pressure washing (a bonus you get for living in the pacific northwest), we did mowing and weeding, planting and washing, cleaning and scrubbing and I added a window and flower box to the chicken coop I have been building, (which is 90% done).

When the tasks had been completed, wouldn't you know, it was 4p. We had over six adults and seven kids. It was craziness, but fun. I bbq'd up some burgers with?........ketchup duh. It was sunny and 72 degrees.

Day 143 Training Log - I didn't really want to take today off with all the recent time off but I'm still not feeling a 100% either and worked my butt off around the house, so I didn't really miss the workout as I was equally tired from working from 9 til 4.

The Sting

2009-05-22T12:07:00.001-07:00

May 22, 2009 -

After three days off due to the ick, I felt well enough today to attempt to train again. I was concerned that my stomach still felt like garbage (keeping me a little grouchy), and that I have barely eaten anything the last few days so I had to be low on fuel.

But whatever, this is Ironman training we are talking about here. I made up a run that was supposed to be from Wednesday. I thought a nice easy run would be the test of getting back out there; plus it was a gorgeous day.

The run went pretty well, until this a-hole bee came torpedoing out of nowhere toward my face and in an instant slammed into my left eyebrow with a sting. What a jerk bee. This thing came so fast, I was still in mid-swat when he stung me. Talk about insult to injury. My stomach had its own issues....but a bee sting....really?

Day 142 Training Log - I hit an 80 minute run today where the first hour (outside the bee sting), went relatively well. My stomach was a little weird, but ok for the most part. The last 20 minutes I could definitely feel my legs losing fuel. I ended up with 9.44 miles at an 8:28 pace. I pretty much got my appetite back by evening time, however some things which I'm really craving, sound horrible. I have a lot of trianing groud to make-up so I hope this goes away soon.

Gettin Ickky With It

2009-05-21T09:15:00.000-07:00

May 21, 2009 -

I had a great night's sleep with no sweating and woke up feeling pretty refreshed, outside of that whole stomach annoyance, which wasn't as annoying this morning. This is the first morning where I feel I may want to attempt a workout....test the waters. One problem though, still no food sounds good. I had a diet 7-up and a banana for breakfast and headed to the office.

I started to feel a little more solid as the morning progressed and found my way into a bowl of oatmeal before the doctor. At the doc he couldn't really pinpoint anything specific because I didn't really have any other symptoms than achy stomach. They drew some blood and and will get the results back on Tuesday. The only alarm he had was the loss of appetite.

Good news though, by mid afternoon I was feeling better and hungrier. Got a bowl of soup and a baguette for lunch. Still feeling a little weak but I refuse to lose out on another day of training, so tomorrow, no matter what...I'm gonna try something. Especially if the progression of feeling better continues.

Day 141 Training Log - So no training today...again. Three days off in a row in one of my heaviest weeks is a lame thing. I'm not overly concerned because I'm still good and can make-up the important ones, but it is pretty lame.

The Ick Deux

2009-05-21T09:13:00.000-07:00

May 20, 2009 -

After a solid, but sweaty night's sleep I wake up at 6:15a from more stomach pain. My wife make homemade cinnamon rolls, which are my favorite and they don't sound good. That morning cup of joe, which I so enjoy, doesn't sound good either. I do feel a little more solid this morning, but the stomach thing is too annoying.

I get down a half a banana and head into the office. This time for almost three hours before I left to head back home for the day. The difference in today was that I'm not as tired and exhausted like yesterday. I just can't stand to sit in my office and focus on the stomach pain. I figure I will head home and do a few things around the house to distract me, while taking it easy.

So I work on the yard, the chicken coop building and a couple other things and manage to eat half a salad around 3p. I ended up fiddling around until 6p when I came in for a dinner of a pb&j and chicken noodle soup. At this point the activity caught up with me and I immediately crashed hard on the couch for about an hour.

Watched some TV for the rest of the night and headed off to bed. I am felling almost better, just a little tired and primarily annoyed by my stomach. I feel like I'm starving but don't want to eat because nothing sounds good. I've been trying to stay focused on keeping hydrated.

The worst about this, is that I'm that healthy guy. I haven't been to the doctor in probably over ten years and I never get sick or have any health problems. So today I had to call a hotline to get a referral to find a doctor and made an appointment for tomorrow. Wish me luck.

Day 140 Training Log - Another day of no training. I just couldn't muster up any energy to think about that kind of activity today. I imagine with the lack of food, my body will deffinitely be feeling it on my next workout...whenever that will be.

The Ick

2009-05-21T09:12:00.001-07:00

May 19, 2009 -

Monday night I go to bed, feeling a little off. All night long my stomach is cramping and I'm sweating....hot I know. I wake up Tuesday totally exhausted, drained....spent. I'm out of breath just walking up the stairs.

Still, I get ready for work and head into the office. Great idea, that lasted a whole hour. I headed back home and proceeded to sleep pretty much the entire day. Not hungry and only wanting diet 7-up. I managed to get some toast down by 3p and a pb&j for dinner. Only a minuscule fraction of what I eat on a daily basis.

Can't really figure this thing out either because I don't barf, not real feverish (just a little hot, but you already knew that), and not really sick in any other way. Just the stomach cramps. You know that feeling you get right before you are about to barf. That mixture of nausea and stomach clenching...that's what I felt like all night and day.....BAH!

Day 139 Training Log - Obviously no training today. No energy, barely any food, slept almost all day and the thought of any training almost puts me over the edge.

Check My 10% - Start Week 5

2009-05-18T14:08:00.000-07:00

May 18, 2009 -

Lightest day of the week today with a swim only. Good thing too, the swim was long. It wasn't a bad swim, it just seemed to take forever as I was just wanting to be done so I could get to some other things I needed to get done today.

So you probably have that guy at your pool that is the "elite pool swimming guy." We have one of those too. He wears the same Speedo Laser suit that Phelps wore and has is own equipment and swimming clock. He stretches out with cords before each swim and always does tons of crazy drills.

Today, he wanted to talk to me about my swimming (first time we have ever spoken with each other). He asked me if I was a tri-guy and if I had ever had any swimming training. When I replied no, he said that was amazing because I had a very natural mechanical stroke and that I was in the top 10% of swimmers he has seen at the pool.

This was very uplifting as I had always thought I was a fairly lame and inefficient swimmer who just had built up enough endurance to hammer through long training sessions. As it turns out, I'm on way was to being quite a swift and naturally gifted swimmer with a little tweaking. He talked about getting a book by Janet Evans and reading a little about some technique stuff and focusing on some drills.

I may think about this post Ironman...we'll see. For now I will just bask in my swimming glory according to "elite pool swimming guy."

Day 138 Training Log - I had a 2900 yard swim today. It broke down to an 800 warm-up with 200 swim, 200 kick, 200 pull and 200 swim. Then, a main set of a 1900 yard ladder starting at 300 and decreasing 25 yards each set. Finished off with a 4 x 50 cool down and was more than happy to gracefully exit the water and call it a day.

The Long Road Home

2009-05-17T20:20:00.000-07:00

May 17 2009 -

Well I gotta say after that 20 mile run my legs are a little sore and stiff, but overall not too bad. Long runs always get me more sore than any other long workouts. One out of three hell weeks down, two to go. Last week was a 16 hour training week, this week is 17 and next is 18. Then....the beloved taper.

It was my day off and the only feat I had to tackle was the 5.5 hour drive home from Idaho. When it was just my daughter it was easy, she was quiet and well behaved....but my son....man oh man....what a little car ride hater.

He took a one hour nap so we only had to endure another 4.5 hours of him whining, yelling...blah blah blahing. What a crazy man.

We did make it back however, and still with a few hairs left on top.

I live to train another week!

Day 137 Training Log - So nothing today. Gearing up for another big week which includes a 22 mile run and a 5.5 hour bike/30 minute run brick. Looking forward to my next day off on Saturday.

Palouse Empire Strikes Back

2009-05-16T14:29:00.000-07:00

May 16, 2009 -

So we are over in Moscow, ID visiting the in-laws this weekend and I had a 20 mile run today. I was a little nervous as to how the 'ol legs would perform after that five hour bike and thirty minute run yesterday. I was also a little excited to be running back in the Palouse where I trained for my first marathon (Chicago) while I was in college (University of Idaho).

I was really nice to be running back here again through the rolling wheat fields on that long, straight and flat path spanning the distance between U of I and Wazzu. It brought back a lot of memories of training for a marathon in college as a means to stay healthy so we could party more. To top it off, it was 65 degrees, sunny, and I had a nice breeze coming at me on the way back....perfect.

Luckily my legs came to the party this morning. The trails of the Palouse Empire were my battlefield and I was the athletic Darth Vader out there vaporizing everything in my way step by step (maybe like Dark Helmet to onlookers). I started on the far side of Moscow on the Troy highway and ran a few miles through town, then the seven miles in between Moscow and Pullman and then back

I had three 8oz bottles on my fuel belt, two with Gatorade and one with water. I also at a PowerGel at the first and second hours and PowerTabs on each half hour. All in all it was a good run, nothing to complain about today. I got back and hydrated and iced my knees for about a half hour. Now I can get on to more important things...like feeding my face.

Day 136 Training Log - So the run today was supposed to be 175 minutes (2:55). My goal was to hit 20 miles. I started off pretty slow as my legs took about four miles to flush out from yesterday. After that, the first two hours went pretty well. I finished the first two at a 8:30 pace. Then the last hour I started to slow down a little bit with those last six miles at a 9:00 minute pace. At two hours and thirty minutes I was starting to get pretty much cooked and the last two miles were a battle. I did finish strong however hitting 20 miles at 2:54 for a pace of 8:40. Between yesterday and today I can kind of start to see what my Ironman times will probably look like, which I actually do not care too much about as finish is the only goal.

Risk & Reward

2009-05-15T20:47:00.000-07:00

May 15, 2009 -

I had been dreading today for a bit so it was easy to keep putting its workout off. It was that five hour bike and thirty minute run brick. The risk was continually putting it off in order to avoid having to do it in the consistent shotty, rainy, windy weather as of late. The other risk is of pushing it off too long and having it run into next weeks five and a half hour ride and thirty minute run.

So I made the decision I could push it back no more...Friday....today...was the day. The reward, as planned today was gorgeous! I had to head out before it got warm, but I didn't care, it was sunny and clear.

When I headed out this morning at 7a it was 44 degrees so I threw on some warmer gear. I also loaded up a water bottle with Gatorade on my frame cage, and two with water and carbo-pro for my seat cages. I just bought these new plastic cages for my seat as I had a metal one at Wildflower that was cracked and rattling the whole time......annoying. Problem with these plastic ones....I was only a mile from my house when I saw one fly out onto the road after a bump spilling out everywhere, and the other one was already long gone. I picked up the the empty one and put it back in the cage and was happy to still have my Gatorade.

About a two hours into the run I stopped and bought another Gatorade and a water. I filled up my empty water bottle with water in one seat cage and put the Gatorade in the other seat cage. It was at about four hours into the ride when I realized I had lost both of those too.....damn. I had a half bottle of Gatorade left in my frame cage for the last hour of the ride. I also fuelled up with one power bar at two hours, a pack of powertabs throughout and one powergel at four hours.

All in all it was a good ride. I hit close to 90 miles averaging 17mph. My neck and shoulders were getting pretty tense around three and a half hours and by four and a half hours my neck and shoulders, lower back, wrists and sweet, hot booty were all begging to get off the bike.

I hopped off and sputtered out a three and a half mile run at an 8:40 pace which I was happy with as it involved a bunch of lame hills. After it was all said and done I fed out like crazy, hydrated like crazy and hopped in a car to drive five hours over to Idaho for my sister-in-law's college graduation (congrats Jill, proud of you).

I would say in the future, five and a half hours of working out followed by five hours of driving is less than ideal.

Day 135 Training Log - So there was that little five hour ride and thirty minute run today. Over all it went well, I felt fine after and was happy to break another barrier today of my longest bike to date. I was questioning on the run however...."tell me again how I do this for 26.2 miles after all that?"

The Defeating Of Me

2009-05-14T14:49:00.000-07:00

May 14, 2009 -

Today was one of those mental toughness days where the only thing I had to do, to have great workouts was to beat my brain into submission. You know those times when you are not overly motivated to workout in the first place and then your brain keeps trying to tell you to go slower, do less, finish early.....it was one of those.

The great thing about those days is when you don't give in, but go harder. In stead of slowing down you run faster and rather then do half the swim, you go the distance. Doing this today I broke through about nine brain roadblocks that were trying with all their might to stop me, but like a semi plowing through an old gate...I crushed it.

Stupid brain....I own you!

Day 134 Training Log - Today I had an hour run and a 3400 yard swim (just a hundred yards shy of two miles). I hit the trail for the run and started off a little slow and groggy. My lungs never felt like they were getting a full breath and my legs were heavy so.....I turned up the heat. Ended up about 7.75 miles for a 7:50 pace. From there I went straight to the pool when really I just wanted to be done for the day. The swim set was a warm-up of 800 (200 swim, 200 kick, 200 pull, 200 swim). Then a main set of 2 x 1200 and a 4 x 50 cool down. I was feeling after just the warm-up that I was cooked. No way could I make it another 2600 yards....and then I did. I just swam through it and ended up having a great swim. Each lap got progressively better, I just had to swim it out.

Cruisin

2009-05-13T14:40:00.000-07:00

May 13, 2009 -

Me singing to my training: "I love it when we're cruising together." I had a quick bike and a run today and it was just another day of smooth sailing....of cruisin. Not to say that I wasn't sweating like a freak show and working hard...but everything is just gellin.

This is nice...today...only two hours of working out. It seems as though the next few weeks I get one day a week of a one hour workout, a couple days a week of two to two and a half hour workouts, a couple days a week of three hour workouts and one of 6 to six hour plus. One day off of course.

When I realized this, I was a little overwhelmed. You get worked everyday, day after day. Over two hours of running and swimming one day followed by five and a half hours of biking and running the next followed by three hours of running the next. That kinda stuff. No room to move anything around based on schedule because it is jam packed everyday.

This should be the most interesting and trying time of my training to date....basically from now until the first week of June.

No more singing cruisin.....more like "oh don't you know, that's the sound of a man, working on the chain....gang."

Day 133 Training Log - Today I had a 90 minute bike and a 30 minute run. I did both in the gym as my bike in the shop getting a cracked cable housing replaced.....oh, and the weather blows. This whole week so far typical Seattle spring weather. Either cold and rainy in the morning and sunny in the afternoon or vice versa. The 90 minutes on the bike was great, I watched the iPod and cranked out intervals again and then moved directly to the treadmill for an easy 8:30 pace for 30 minutes. Good day....cruisin.

Three Sports And A Baby

2009-05-12T20:41:00.000-07:00

May 12, 2009 -

What started way back when as three sports and a baby has evolved into three sports and one bad mofo. Things that seemed so challenging, borders that seemed would never be crossed, and workouts that I thought would never end....all have. And at the end of it all....is me now. More confident by the day, facing new challenges, breaking new boundaries and gaining new confidence. It is amazing how many times through this process you re-evaluate hard.

Today I dipped into the swim, bike and run and it all just worked. Some days these three just won't get it on with me...but today...we were all in sync. I hit a run at a faster pace than I have been running recently, had a solid effort on the stationary bike with some interval work and polished off with a quick speed swim that just loved me.

It's really amazing how the same workouts some days are so easy and others so trying. It's also fun when you combine them and they just seem to flow into one another and work great with each other. My run opened up my lungs, my bike flushed out my legs, and my swim just worked it all out. I got done feeling solid like I had a great workout that just flowed.

Three sports and a haus.

Day 132 Training Log - 45 minute run, 60 minute bike, and a 1200 yard speed swim today. I hit the run outside in a partyly cloudy drizzly mess for 6 miles at a 7:30 pace and then headed straight to the gym. I worked the stationairy bike at medium intervals for an hour. I didn't kill it on the bike but still worked plenty hard and felt the burn. From there, straight to the pool for 12 x 100 speed swim with 10 seconds rest in between. All was dope and now I'm getting mentally prepared for a five hour bike this week and a three hour run this weekend.....bring it.

The Count - Start Week 6

2009-05-11T16:35:00.002-07:00

May 11, 2009 -

What's the count, what's the count? That's all I kept saying to myself today in the pool. It was like that movie "21" with Kevin Spacey teaching MIT students how to count cards in Vegas. When they are training, they throw all these crazy distractions at the kids and keep asking them..."what's the count, what's the count."

The only difference was, I'm not MIT smart, I didn't have major distractions (per se), and unlike those kids with the card counting....I could not remember the freakin count.

I had a 4000 yard swim today. This breaks down to 80 laps in the pool. 80 times down and back, 79 and down and back, 78 and down and back and....oh crap....how many was that?

What's worse is that the swim broke down into 8 x 500 so I only had to remember 10 at a time and I was having trouble doing that too! I was having a great swim...just distracted today, swimming all around in lala land.

Day 131 Training Log - 4000 yard swim today that broke down to 8 x 500 with a 30 second breather in between each set. The first 500 set was slow and clunky and then got better with each set until the last one which showed signs of fatigue. I got a little sloppy on that last one. Overall though, great swim. Happy to knock out another one at that distance. I think is is 2.2 miles approximately.

Who's Your Mommy

2009-05-11T16:35:00.001-07:00

May 10, 2009 -

My training was lying in a gentle balance of short term sacrifice vs. long term happiness today as I as I contemplated how to handle training on Mother's Day. It was a fairly obvious what I should do but I have to say....I considered it.

For the sake of the greater good of Ironman in my household and to pull together maximum appreciation for the highly effective and brilliant mother of my rugrats....I took an unplanned day off. I needed to workout today, but was coherent enough to know that I needed to treat wifey to a Mother's extravaganza even more.

We did brunch and then a picnic later in the day. Just enjoyed the nice weather and let the kiddos run around and go crazy. Also promised wifey I would build her this chicken coup she really wants so each kid can get a chick, care for them and reap the rewards of home fresh eggs. I'm not real stoked yet, but they wore me down. This whole "urban farming" thing might just be great for the fam. Lil gardening, lil animal raising, some crafts and we should be good to go.

Day 130 Training Log - So I could have either made up some workouts today, moved around a couple from later in the week, or actually done the five hour bike and 30 minute run that was on the books. Instead just partied with moms all day...I'll see that long sucka bike soon enough.

Workin It

2009-05-09T16:48:00.000-07:00

May 9, 2009 -

Just another day on the road today workin it. I'm sooooo ready to be done with all these travels. It so messes with your training routine, travel and overall groove. On the upside, I'm rollin deep in the LBC (Long Beach City) with my homey Snoop this weekend....(not really, but it sounds cool).

Today I was up at 7a and work from 8a to 4p. From there back to the airport and head back home.

Pretty simple actually. I had the day off from training so it works out well, but I have been trying to get back into it post Wildflower and this trip throws a kink in my hose. Oh well...I'll be home tomorrow and training can have me back then

Day 129 Training Log - Nada today. I worked on my feet all day and talked a lot...does that count for anything???

A Battered Ram

2009-05-08T17:53:00.000-07:00

May 8, 2009 -

I had a long run today and sometime afterward I realized that I am all beat-up right now. It started with the whole knee sunburn thing, which looks awkward enough, but now it's peeling. Then there is also the ankle burn from that space in between my socks and the calf guards....again, awkward looking.

Then I have this thin strip about a half-inch wide that goes across my entire lower back that is sunburned. This was the space left uncovered between my bike shorts and my tri-top when I'm aero. This too....peeling.

Then, somehow on my run today, my fuel belt got up under my running tank and rubbed my skin off on a section of my lower back and the front of my lower abdomen. Also managed to get a sweet little chaff line on my inner-bicep where it met the seam on my running tank.

Top that off with a couple black toenails and I am really one piece of work right now. I had to have a talk with the 'ol body and tell it to pull it together. No more making me look weird or trying to get injuries no matter how lame or minor.

Getting into the heavy few weeks of training I have to really watch not to let this stuff happen because with longer workouts and very few days off, this little stuff can really compound.

Day 128 Training Log - I had a two and a half hour run today. This run was pretty brutal from what I'm guessing is a combination of heat and dehydration. Cool run though. I'm in Long Beach and made way way through a couple marinas, a boardwalk, a beach path, some shopping district and back. Tons of great scenery for a long run but I only ended up making it 16 miles when last time for that timed run, I made it 18 miles. It was about 80 degrees and I was way dehydrated. You know that thick yellow syrup pee. Sleep on that.

Say Cheese!

2009-05-07T18:48:00.000-07:00

May 7, 2009 –

Pics from Wildflower are in and I thought I would so generously take the time to share with everyone. I really only have two rules with race photos: 1. Try not to look like you are dying because even if you are…racing is fun. 2. Always throw in a couple goof ball pics…it makes you look like your having fun, even if you are dying.

I have found over the years, what an uncanny knack race photographers have to catch me off guard at my absolutee worst. Those pics where it looks like your knees are bucking, your shoulders are slumping and you may release the barf at any moment.

That is why a couple years ago I wanted to make an effort to look strong, polished and like I was having a blast in my photos….you be the judge.

Day 127 Training Log –Another work trip this weekend and I had a solid workout today so I booked a later flight in order to get it out of the way before I left.

Today’s schedule included a 30 minute swim, 60 minute bike and a 45 minute run. Lucky me, as of a week before the race, and up until this point all my workouts have been going great and today was no exception. I cranked out 1750 yard (one mile) in the pool in that 30 minutes and it was a great swim. Then I hit the stationary bike for intervals between two medium gears. I didn’t kill it on the bike, but definitely got my schwetty on. From there, straight to the treadmill for 45 minutes at an easy pace.

Although I didn’t go all out today, I did have a great workout in all three arenas. Why did I stay moderately reserved today you may ask? Two reasons: 1. I have a 2 ½ hour run and a 2700 yard swim tomorrow, outside in 80 degree California heat. 2. I was in the gym for all three workouts today as this morning….again…it was windy, gloomy and rainy in Seattle. All good in the hood though.

Everyone Starts Small

2009-05-06T16:41:00.000-07:00

May 6, 2009 -

I was watching the Biggest Loser last night and the challenge was for these contestants to finish a marathon. Run, jog or walk, no time limit...just finish. I made the comment how I can remember the day when a marathon seemed like such a monumental, life-changing task and now it just seems like a Saturday long run....no big deal.

Then I realized that I didn't want to be that cocky Ironman guy that is only impressed with his own accomplishments and forgets to consider those of others...no matter how small. When you train for Ironman, things like marathons and half marathons seem so minuscule and a 5k just seems like a waste of time to get all heated up for only 20 minutes.

But to the people doing them, starting out, accomplishing a dream, deciding to make a life change or whatever reason anyone does any sport or race.....it is a big deal. I should not be so quick to get arrogant at how small some of those things may seem, because I can still remember times back in the day where I thought finishing a 5k was going to kill me, I thought finishing that half marathon would have me barfing, and thought that the end of my marathon would never come.

And then my first sprint tri ever...before the cool gear, all the training, the endurance...there was me, on a rented bike, in board shorts, with a mountain bike helmet from target and basketball shorts for running. I was the nerdiest guy out there, ignorant to the sport, and what is a simple distance now, at the time seemed out of reach. The swim was a combination of every swim stroke imaginable. The bike was an eternity of no shifting or understanding of biking, and the run seemed to be three miles of certain death.

I guess what I'm saying is, as a community of endurance athletes, where after a few years comes with it, confidence, great gear, physique and toughness, we can never forget about how we got there....the very first step.....what it felt like....why we did it.....and that other's are doing that same thing now.

This is my effort to never be arrogant the next time someone wants to talk about training for a 5k race, but rather be nothing less than super excited and encouraging without the need to talk about any of my own physical endeavors, but let them have their moment because in the begining....for everyone....a 5k is an Ironman.

Day 126 Training Log - I had a 75 minute run today and of course I was reminded that I am back to that sweet Seattle spring weather. It was 50 degrees, moderately windy and pouring, dumping, spitting and throwing down rain....bah! In that hour and fifteen minutes I made it 9.16 miles at an 8:08 pace. This was a little slower than usual training pace, but coming off Wildflower I still was not ready to push it just yet. Despite the pouring rain, I had a great run. My legs felt solid, my lungs were rocking and I just kinda putted along. Good first run back.

Cinco De Traino

2009-05-05T15:51:00.000-07:00

May 5, 2009 -

On this great holiday where Mexico celebrates their victory over the French, I celebrate my return to the pool, the first workout since my Half IM race last Saturday.

I could probably take another day off, but am also feeling antsy and like a swim was just the perfect entry back into training. As fate would have it...I just happened to have a swim on deck for today. I was planning on just getting in and swimming a little to flush the muscles out, but since there was a swim on calendar, I just did that.

I have to say, this went much better than anticipated. I swam fast, strong, and clean. I didn't feel sore or tired anywhere, and I had the glide going on. You know that glide you get when everything is just working in the water and you effortlessly move through the water like a torpedo built for for speed. That was me today.

Downside was post swim I was definitely exhausted and tired. That swim took a little more out of me than it should have, which probably means that I am still a little tired from the race. I ate a ton of food and was all good after about an hour though.

Day 125 Training Log - I put in 2900 in the pool today which was a warm-up of 200 swim, 200 kick, 200 pull and 200 swim. The main set was a 1900 yard ladder starting at 300 and descending 25 yards each set down to 25. Finished with a 4 x 50 cool down and packed it up. Going to try for a run tomorrow to test the 'ol leggers out.

Post Traumatic - Start Week 7

2009-05-05T15:15:00.000-07:00

May 4, 2009 -

Monday morning....kids jumping on me, back to work, and one more day off before I get back to training. I wouldn't call it a letdown by any means, but I've been on this high for about a week leading up to the race and then race day and the day after.

Now, back at work with the realization that this race is over and it is back to the grind with a ton of hard training left before the high of Ironman I find myself a little funky. Don't get me wrong. It's great to be home, in my bed, with the family and normal food, but it all seems so sudden. You wait and wait and train and train and then it's race week, race day, celebration and then.....done. As suddenly as it was upon you, it is over. I'm wondering what it will feel like to be done with IM CDA and nothing left on the schedule. What do you do when you don't have to fit three hours a day of training into your life?

At least I still have the ultimate goal of my full IM race still coming and all the training in between, so it is hardly anti-climatic or over yet.

I will enjoy another day off to recover and then slowly get back to the grind. I have a very heavy schedule waiting for me. I will try to start slowly as only two days off after a half IM is pushing it a little for me.

Day 124 Training Log - No training today. Catching up at work, with the family, and enjoying the sore muscles I earned on Saturday. Actually, not too bad, just the outside of my quads and my hip flexors are sore, but that's about it. Back at it tomorrow.

Wildflower - Results

2009-05-05T10:03:00.000-07:00

May 3, 2009 -

So my main goal was to beat-up Wildflower in under six hours and I did!!! Final time was 5:55:50. Because I had such a slow brutal run I thought I would miss this goal by at least 10 minutes, but somehow managed to squeak in a full 4 mins under my self-imposed deadline.

So here is my Wildflower breakdown:

- Time: 5:55:50
- Swim: 36:55
- Bike : 3:04:37
- Run: 2:05:21
- T1: 6:18
- T2: 2:38

I wanted to beat six hours and I did that, so score there. I was aiming for under 40 mins on the run and I beat that by over three minutes, which is sweet. I was shooting for three hours on the bike and missed that one by only three minutes so I'm not overly bummed about that one. On the bike, my first hour was 18.01 mph, second hour was 20.68mph, and the third hour dropped to 14.69 mph. That should clue you in on how lame those hills were in the last 14 miles of the race. On the run I was going for and hour and fifty minutes and I missed that by fifteen minutes. Although I'm bummed about that, I can say there was considerable running improvement over last year. Both Boise and Lake Stevens are pretty flat run courses and I did 2:07 and 2:03 in those. So getting a 2:05 after the hilly bike and on 13 miles of brutal hills has me thinking that my run is much stronger over last year. I wanted to hit five minutes on T1 and got a little over six but I do like to take my time on that one as you prepare to jump on the bike for so long. In T2 I wanted to get three minutes and I hit two and a half so that was a good one.

Overall I placed 640 out of 1886 finishers, which is top third, and in my age group (30-34), I finished 133 out of 285 finishers, which is in the top half. I'm pretty happy with all these results and gained a ton of confidence going in to IM CDA. So, now, back to the grind.

Day 123 Training Log - Sunday morning we had to get up around 7:30a so we could break down the camp and get out of there before 8:30a when they closed the roads for the Olympic race. We drove up to a In and Out burger for a double double animal style (a much earned and deserved burger) and then on to San Jose where we hung for the day before flying home.

Post Script - One lesson learned....cover everywhere with sunscreen. I thought I did so well getting my face, neck, top of my head, arms and just about everywhere else.....just about. I forgot to hit the knees between the bottom of my bike shorts and the top of my compression socks. I also forgot a small strip of my back that my jersey doesn't cover when I'm in aero on the bike. See pic....lesson learned.

Wildflower - Race Day

2009-05-04T10:57:00.000-07:00

May 2, 2009 -

Let me start by saying Wildflower is NO JOKE! What a course!

The day started around 5a after about as good a sleep as you can get in a mummy bag, on an air mattress, in a tent. We picked up some of the noise from the college party as they raged on into the night, but not too bad. Luckily we were far enough away.

The morning was pretty chill. We were all pretty much just focused and the good 'ol pre-race poo. This is a critical and important part of the race morning prep and getting this out of the way before racing is crucial. For breakfast I ate a tablespoon of chia seeds mixed with some juice, a banana with tons of peanut butter, and two packets of instant oatmeal. I also mixed in some coffee, gatorade and water.

Around 6:30 we headed down to the boat dock for the shuttle to the race. This was about a 10 minute walk with all our gear where we jumped on a pontoon boat with our bikes for about a ten minute shuttle accross the lake. Then you grab your bike and gear and hike about 50 hards up this steep dirt hill from the dock up to the transition area.

Once in transition I got my body marking and transition all set up. I ran about a quarter mile to warm-up and hit the porto for one more evacuation. I was cranking some tunes on my ipod, stretching and downing some powerbar gel tabs. At 8a when the pro's started I threw on my sunscreen and wetsuit and headed down to the swim start. The swim start is always this eerie feeling of nerves and excitement.

At 8:20 we got in the water after that wave took off and I swam a couple minutes, peed in my wetsuit and got back out of the water to the start line. Then....."10 seconds athletes". 9....8....nerves....7....6....uh-oh this is real.....5....4.....3....fear.....2....1.....go! I ran in the middle of the pack into the water, dove in and started swimming. This was huge for me because in the past I usually wait for everyone to go and then I start, but now I am confident and faster so I just powered over some people and found a nice clear spot about 500 yards our after the first buoy. The swim was great, I was stong and swimming well and only occasionally had to deal with a bump or a grab from another swimmer. Also, for the first time I actually passed swimmers from waves ahead of me....sweet.

After the swim I ran up the boat launch and to my transition (about 200 yards). Peeled off the wetsuit, applied sunscreen, threw the gear on and took off on the bike. Directly as you leave on the bike you roll out through the campground and immediately hit "beach hill". This was about a mile long steep hill to get you warmed up. After that was out of the way, it was about 40 miles of rolling hills, not bad at all....then mile 42. This was "Nasty Grade" followed by "Heart Rate Hill". The first was a 1000 foot 8% grade ascent over a couple miles and then another big hill follwoing the down hill. It was a hard hill for sure, but nothing like everyone made it out to be. You just grind through it and then enjoy the downhill. The most annoying part of the bike was the last nine or so miles. It was all these nonstop rolling hills, but steeper than the ones in the first part of the race. That last 15 miles on the bike just destroyed my bike time, but I got through it fine. On the bike I went through a couple bottles of water with carbo-pro, two powergels and a splash of gatorade which I ditched for plain old water.

I cruised into transition, racked the bike, sprayed on some more sunscreen and went running. This was the worst! I new in the first mile this was going to be a hard run, but I had no idea what was in store for the rest of the run. The run started off immediately with hills running out through the campgrounds to get to this dirt trail. The challenge on the trail was there were tons of loose rocks and it was HOT. Then the hills. They just kept coming and coming and coming nonstop it was so brutal. I was overheating and trying to take down water and gatorade, but I was so full. Too full for any gels or nutrition so I just kept hydrating at the aid station and running super full. The drinks were warm too which was tough because I was so hot. Mile five was the first major hill, which was a mile long steep hill that virtually everyone was walking portions of. It was as steep of a hill as I have ever ran. After that it was mostly flat for a few miles with just smaller hills but they were still taxing. Then, mile 11 was one mile downhill to a turnaround to one mile uphill. This was the icing on the cake. This last mile long hill just cooked me. After I battled up it, then it was a one mile downhill to the race fininsh.

The finish was a really cool shute about a hundred yards long that was lined with flags from around the world, tons of spectators lining the shute and filled up in bleacher stands. I attempted to kick through the the finish, I picked up the pace, tried to look like I wasn't dying and crossed that glorious line. "Welcome Josh Clark from Kirkland coming in strong" from the announcer, and then it was over. I had to just stop and lean over the rail and try to breathe for a couple minutes before I actually made my way out of the chute.

I caught up with a couple buddies who finsihed before me and then another friend came in right after. We all got some water and oranges and went back down to the lake to cool off for a bit which felt great! We packed up transition, caught the shuttle boat back to the campsite and celebrated the great race and strong finish. One of the guys from our group brought down 27 racks of ribs from SanFran, so we got showered up, built a fire, and just chilled and fed out. I hit the sack about 10p totally exhausted.

Day 122 Training Log - 1.2 mile swim, 56 mile bike, 13.1 mile run from hell. You know it, another half in the books! Results coming on tomorrow's installment.

Wildflower - Arrival Day

2009-05-01T17:14:00.000-07:00

May 1, 2009 -

Got up around 4:45a in order to get to the airport for my 6:50a flight to San Jose today. Borrowed a sweet travel bike box from a buddy and ended up getting it on the plane for free when it was supposed to be a $50 charge....sweet. First success of the day was an on time flight and the bikes made it in one piece.

From there picked up a rental car and headed south about two and a half hours. This triathlon is truly in the middle of nowhere. Once we exited from the highway it was another 40 mile drive on a narrow, two-lane road with nothing around. Finally, we get to the camping area, pay ($70 per night), and found the rest of our peeps.

This place is so overwhelming, I have never seen a place like it. 7,000 campers, this massive transition area and outdoor expo and millions and millions of dollars worth of tri gear.

After getting the bikes setup and the tent organized we headed to get our race bags. Little did I know it was about a two mile walk to this place from our campsite, but I guess that's just what you do here. Oh yeah, and it has been raining all day with a gradual increase in rain as the day has passed. I'm ok with this, hopin it moves through tonight for an overcast but dry race day tomorrow.

We picked up our race bags, walked the expo, got some swag and then I went for a quick swim. Hiked up the 'ol wetsuit and hopped in the the lake. It's a little cold on your face and ears, but the rest the body was great. I swam about 500 yards and called it good. There is this murky algae stuff in the water that is pretty gnarly, but whatever. Two mile walk back to camp after that.

Plans tonight include eating, hydrating, stretching....repeat. Then maybe, read a little to realx the nerves and just chill before maybe a 10p bedtime??? We plan to be up at 5a tomorrow to get working and my wave start is at 8:25a.

Day 121 Training Log - Tomorrow should be an interesting day, I feel confident but everyone just keeps going off about how tough those hills are. I saw the first hill today "beach hill" which is a grade virtually right out of transition. It was a steep hill up about a half mile or so. It looks to be about as tough as a hill as I have trained on this season and that is supposed to be the easy one!

Game Plan

2009-04-30T10:37:00.001-07:00

April 30, 2009 -

As to not give myself a way to wuss out, I figured I should publicly post my goals for the race on Saturday. I don't have much to go off of as I really have no idea where I stand right now, but, I will base it off of last years half IM's and the fact that this course is famed to be one of the hardest half IM courses in the world.

So the race is 1.2 mi swim, 56 mi bike and 13.1 mi run. This is exactly half the distance of the full IM race rapidly approaching, so with about seven weeks to go, this will be a great training race to judge where I'm at and what needs work.

What makes the Wildflower course so hard is a steep one mile climb right out of the gate, then moderate rolling hills til mile 40. Then, a five mile 1000 foot ascent hill called the "nasty grade" and another following called "heart rate hill." Beyond that is another 10 miles of big hills rolling into the transition area. Additionally, the run is 60% trail and 40% road with one big hill somewhere in the middle. This is what I have been able to gather from the website and various blogs.

So lets look at last year. I raced the Boise and Lake Stevens 70.3's, which were roughly four weeks apart. In Boise (my first half IM ever), I got a 6:15:53 and in Lake Stevens I got a 6:16:25. Boise was the first, and a relatively easy course, I was just under-trained especially on the bike. Then, Lake Stevens, I hadn't trained much more and was still sucking on the bike and got killed on all the hills of that course (way harder than the Boise course).

So obviously, I would like to feel that I am trained to do way better than both of these past races and my ultimate goal is to beat six hours.

Here are my times for Boise and Lake Stevens:
- Swim: 46:30 - 41:53
- Bike: 3:13:03 - 3:23:05
- Run: 2:07:14 - 2:03:00
- T1: 6:25 - 4:03
- T2: 2:43 - 4:28

Here is what I would like to do in Wildflower:
- Swim: Under 40 mins
- Bike: 3 hrs
- Run: 1 hr and 50 mins
- T1: 5 mins
- T2: 3 mins

Successfully executed, I believe these times would have me pushing my limits on such a hard course and would be not only get me in under six hours (with enough time for a small variance in there somewhere), but would be a tremendous improvement over last year.....we'll see. People that have done this race before have been telling me that there is just no way to plan or predict what the hills are going to do to you.

It's gonna be exciting...stay tuned!

Day 120 Training Log - Another rest day today. Still chillin, hydrating, eating great and stretching. I'm feeling strong, relaxed, energized and ready to race...almost there. Heading to Cali tomorrow morning early.

Gearin Up

2009-04-29T11:19:00.001-07:00

April 29, 2009 -

It's time to pull out the 'ol triathlon race-day checklist and get the organization of gear in check before Friday's early am flight to Wildflower. It's really amazing how much stuff you need to organize for a successful triathlon (if you're me anyway).

There is the pre-race warm clothes, wetsuit, goggles, towel, race clothes, bike, bike shoes, helmet, shades, body glide, nutrition, water bottles, sunscreen, running shoes, visor, post race clothes and a multitude of other odds and ends that make everything come together in a successful race as long as you don't forget anything.

I just got my bike tuned up and received a new 2009 wheel set from Felt as there was a issue with my front wheel, so I was stoked on that. I picked up the bike and had it in my office today to take home, so it has been staring at me all day sitting right under my brag board of race bibs and medals (see pic). The bike was taunting me, begging me to get out there and just cook. Race all out and make it proud. Ok bike.....I will. Just a couple more short days.

Also, pulled my Zoot tri bag, race clothes, and Zoot Fuzion wetsui t out of hibernation from their winter rest today. Dusted off and ready to pack. I slowly start the gathering and organization of the gear so I can feel confident I have not overlooked anything and tomorrow on the eve of my trip down to Cali I can toss everything in my bag and rest knowing I'm set.

Then all I have to do is try to actually rest. The excitement of the race paired with an overabundance of extra energy from the great nutrition, extra hydration and race taper usually has me jumping out of my skin with energy by the end of the week.

Day 119 Training Log - Nothing today. Most likely I'll buzz the hair, shave the legs and get in a good round of stretching. That should do it for today. Tough day I know. The waiting is the hardest part.

Go Time

2009-04-28T16:17:00.000-07:00

April 28, 2009 -

It's officially "go-time" whatever that means. Apparently the sweet racing minded zone I'm in right now remembered to tell my swim today because I rocked that one out too. Now I have completed three great workouts with a long bike, long run, med swim. Each workout was fast, in good form and felt great meaning....it is go time!

I'm going to take off now Wednesday and Thursday and probably sneak in a little swim in the lake on Friday after registration. Other than that, I'm just going to continue to prepare mentally. Since Sunday, my head has been in this constant state of race planning, preparation and growing competitiveness. After Sunday's bike I went from this uneasy, almost nervous feeling about the race to this week where I feel strong, confident, and just ready to shred it!

So come on you little Wildflower and bring your noise because it's go time.

Day 118 Training Log - I hit 2500 in the pool today, which was a 500 and a 5 x 50 warm-up, then 1 x 1500 followed by a 250 cool down. Strong swim, great form. I just felt like I was glidin and cruisin....very very nice. Now all I have to do is keep eating rad, hydrating and mentally preppin, and Saturday morning will be here in no time.....then....watch out, here I come.

The Zone - Start Week 8

2009-04-27T16:25:00.000-07:00

April 27, 2009 -

Geesh, it must be race time because I am in the zone. The last two days I had to implement my favorite rule which is: "I pass everyone and no one passes me." I really wanted to crank on the bike yesterday so that was easy...but today....I'm not sure what happened.

I had a long run that I am making my last real workout this week outside of a couple shorter swims. I thought in an effort to taper and not overdo it, I would do the miles, but just jog it out. I started to jog it out until there was this seemingly consistently spaced line of other joggers out on the trail. I had no choice but to pick up the pace, pass every runner on the trail and let everyone know who the boss is.

That is exactly what I did continually picking up the pace and knocking a full five minutes off my last five miles. My mile six was a 6:30 and my mile 10 was a 6 minute mile.....who was smokin babay!

The thing about it, was that the whole run felt solid. Coming off of that four hour ride yesterday and going out in 65 degrees with no hydration or nutrition. Just out there runnin like a crazy man. I'm loving it and am soooo ready to get my race on this Saturday.

Day 117 Training Log - This was supposed to be a 15k all out run which I wa s going to turn into a 10 mile jog, which turned in to five medium paced miles and five all out miles so it all evens out. My pace for 10 miles overall ended up being 7:32. I'm going to swim tomorrow and Wednesday and then take Thursday and Friday totally off. The rest of the week I will focus on a lot of stretching, hydration and clean eating.

The Blur

2009-04-26T20:41:00.000-07:00

April 26, 2007 -

In cased you missed me, that blur you saw flying by you on the bike today....that was me. I finally made up that four hour bike ride from last weekend and it was great! Today was a huge confidence builder on the bike (my weakest sport) heading into Wildflower this weekend.

I hit the first hour at 18mph, which was good considering I rocked some good hills, but the second hour....that I ruled. I hit 21mph around the Lake Sammamish loop today, my fastest yet. I kept on rocking, hitting over 70 miles in the four hours and having the last hour being almost all big hills including one, 3/4 mile long hill that was the steepest I have ever climbed. I thought my heart was going to explode.

The whole ride was great though. It was sunny and 50 degrees, I felt great, hauled, worked hard, and built up some much needed bike confidence that I. I did almost die when I hit a pothole while I was hauling and laying out on my aero bars. It jerked me forward so hard I cracked the elbow plate on my aerobar are rest pad.

Day 116 Training Log - So four hours on the bike today, my longest ride and biggest miles to date. What made this ride so great was all the hills and speed. I worked really hard today and had a great ride. I had two water bottles with carbopro and one with gatorade. I ate two powerbar gels, one at one hour and one at three hours. I ate a whole powerbar at two hours, and I mixed in powerbar gel tabs throughout. The nutrition worked so I won't change much for Wildflower and see how that goes.

Getting Home

2009-04-25T21:27:00.000-07:00

April 25, 2009 -

The great Saturday of the three day work trip. This day usually involves an early morning, coming off of a late night. Then a mid-morning speech (today to 7k people), followed by more working, a frenzied rush to pack-up, ship out and head straight to the airport.

Then two quick flights back across the country and home in time for bed. This day is a fast and furious rush of work and travel and never allows for working out or time to eat. Today, after a banana for breakfast, I finally got to a concessions hot dog around 1p and then some airport nachos around 6p.....ew.

It usually takes me a good part of Sunday to get my head screwed back on straight, re-hydrate and eat normally.

Day 115 Training Log - So no chance to workout out today, but no biggie. I have a long bike on Sunday before I start to taper for Wildflower.

The Great Outdoors

2009-04-24T14:50:00.000-07:00

April 24th 2009 -

Today I got in my first ever swim in an outdoor lap pool.....and I loved it! It was about 75 degrees outside and 80 degrees in the pool. It was also super windy almost as if the weather new it should make the water all wavy to further simulate an open water swim. I can't wait until Seattle gets nice enough for our local pool to open for the season (usually late June or July...bah). I'd always chose that over the pool inside at the gym.

I also hopped on the stationary bike after my swim and hit that for a bit. Great lil morning workout overall. I have been working a ton today and don't always have access to food and water right when I want it like at home so I find myself thirsty and dehydrated most of the day only getting a chance to eat a couple big meals and no real snacks.

Oh well, another busy day of work tomorrow and then back on the plane home. I work from 7a until 2p and head straight to the airport so most likely will not get a chance to workout tomorrow. Oh well.

Day 114 Training Log - I hit 2550 in the outdoor lap pool at the hotel today. The swim was a 250 warm-up, then 2 x 1000 and a 4 x 75 cool down. This was a great swim, I felt strong and really enjoyed swimming outside. After, I moved inside to the stationary bike at the hotel gym for an hour. During the spin I threw in three, one-minute all out sprints spaced one-minute apart. I did this every other five minutes. Good day today.

Shine On

2009-04-23T17:45:00.000-07:00

April 23, 2009 -

Caught the early am flight out to Kansas City today, which meant being up a 4a. Then, a connection in Chicago, and finally getting in around 3p. I've been finding that, these day's pretty much kill my motivation level by the time I get to where I'm going. I caught short sleep, didn't eat or hydrate normal, and just want to get organized for work and relax when I hit my destination.

Occasionally, I can sneak a workout in on days like this....but it's rare....no matter how good my intentions. Then, today, added value to not workout....82 degrees and sunny. I was obligated to get my shine on. I hit the pool deck for about an hour. I'm positive NASA got a call from the space station about a mysterious glowing white light coming from earth at that exact moment....but whatever....it was glorious. I slathered up, baked, sweated, and shined. As I said....glorious.

Day 113 Training Log - So as you can gather, no training today. I am in a mixed training/taper schedule anyway preparing for Wildflower in just over a week, but should have done something other than bronzing today....oh well. Lucky me though, the pool I'm at actually has a lap lane, outdoors. If all goes according to plan, I will get my first ever outdoor lap pool swim tomorrow morning. Wish me luck and hope Kansas City goes gently on me tonight.

The Biggest Loser

2009-04-22T18:15:00.000-07:00

April 22, 2009 -

Today I finally got back to the weight I was at during my two 70.3 Ironman races last summer. Back to 202. That means I have lost 16 pounds since February 1st, 2009. My goal is to get around 195 by the time the race gets here. I also would like to see 199 by the time I go to Wildflower next weekend, May 2nd. I havn't been below that 200 mark probably since high school. I would have to get pretty lean to lose another 7 pounds, but I would like to see.

It's gotta be inevitable with the training coming in the last month before the big race. I've been joking to people that Ironman is the best weight loss plan I have ever come across. My goal however, was not a bunch of weight loss, but more just to get lean and mean...like all those pros you see in the triathlete mags.

Anyway, now that I'm done reporting on keeping my girlish figure, we can get to the real goods....today's training. Monday and Tuesday we got our freak sunny days and are back to normal today. It was 51 degrees, raining, gloomy, and windy....you know....the usual.

Not enough to keep me inside howver. I had a run, which I did outside on the trail that went well. After that I moved into the pool for a short swim and just as yesterday, that was great again today!

As of now, I'm only behind one workout, but it's a biggie...a four hour bike ride. I have a work trip over the next few days and will do my best to stay current, healthy and rested, but these trips have really been throwing everything off for me.

Day 112 Training Log - 45 minute run and a 1200 swim. Again today, both workouts were great. My quads have been a little sore since monday, so it took a bit to get going on the run, but I did. Cranked that out for 45 minutes at a slower pace, probably an 8 minute pace. Then, to the pool. The 1200 swim was 300 x 4 of swim, kick, pull, swim. It was fast, short and sweet. I worked really hard today and pushed each segment really hard. Great day.

Don't Call It A Comeback

2009-04-21T20:09:00.000-07:00

April 21, 2009 -

Don't call it a comeback, I've been here for....months. After a few days off and only an hour run yesterday, I stepped up the training a bit today. I rocked out with a swim, run, and bike. It was such a great day in Seattle today, 74 degrees and sunny. It was a great day to be a triathlete.

I hit the pool around noon for a 2250 yard swim and it was the best swim I can remember. Everything just clicked. I swam hard and fast, didn't tire. My form was in tact and it just worked. Came out of the swim feeling pretty cool. This was actually a make-up swim from my Spokane trip.

Then I had a 30 minute run. Another great day today with the sun shining so again...I peeled off the shirt and went for it. For some reason, my legs felt a little sore, I guess from yesterday, but it was all good. I cranked out almost four miles at about a 7:35 pace.

Then I had a 90 minute bike, which I transitioned to right after the run. I threw on my tri jersey and tri shorts and went for it. I wanted to really go for it today and I did. I worked pretty hard for the first hour and hit that 20 mph I have been wanting to get to on that Lake Sammamish (pictured) loop. The loop I do around the lake is about 22 miles. After that I usually hit the 520 trail or the Burke-Gilman Trail. Cruised out the rest of the ride and called it a day.

I had some "honey-do" yard work waiting for me when I got home and also did some lawn mowing, which showed me that my legs were a little worked.

Day 111 Training Log - So 2250 swim, 30 minute run, and 90 minute bike today. All three were great. I worked hard and was happy with each workout. The swim was 10 x 200 EBEH (50 yards x easy, build, easy, hard) finished with a 250 yard cool down. Then just a simple run and a haulin bike. Loving this spring weather...for now.

The Golden Chid - Start Week 9

2009-04-20T21:05:00.000-07:00

April 20, 2009 -

The golden child...that was me today....kinda. I was excited to get back at it after some rest, relaxation and rejuvenation. I had planned a run and a swim, but only managed a run. Reason.....the weather. It was gorgeous today. No way I could manage one second longer inside more than I needed to.

I had to suffer through meetings this morning and then finally got out on the trail. It was 74 degrees, clear, sunny and doooope! I threw on my shorts, shoes and shades and hit the trail with no shirt. I had to really, because this golden child is not so golden, but more transparent. I figure I have a week and a half to get a sweet tan for my Wildflower pictures....right? That is of course, if the sun lasts that long.

Day 110 Training Log - I had an hour run today. On this run, I realized that I have some work to do to get ready for heat training. It was 74 today, which I haven't run in since last summer. It wasn't too bad, but definitely takes some getting used to again after a long cold and wet winter. I also realized that I have about a 70 degree, one hour threshold for no nutrition or hydration. I was running today and could have used some Gatorade, but also was fine. It was the best though, no shirt, just some shoes, shorts, shades and the trail running it out in the sun. I hit around 7.5 miles at about a 7:40 pace. I was a little winded, but my legs didn't care because they were running like crazy happy to be back from sabbatical....it was awesome!

Third Time's A Charm

2009-04-19T20:14:00.000-07:00

April 19, 2009 -

Yes people, please believe today I have taken my third day off of training in a row. This is a first since January 1st 2009. I can remember writing a blog awhile back, maybe in February, where I took two days off and made a comment about how that would probably never happen again until after Ironman...until now.

Usually I get all worked up if I can't fit my training in, or if I get behind, but this was different. I had the best weekend ever with wifey, without the kids. We ate the best food, slept in, worked a little, and had a great time. The best part about it was that I never really felt pressured to get my training in, or let it ruin my time there.

I only missed a hour run and a 2300 yard swim, which is not big deal, but I feel rejuvenated, refreshed, and ready to start the hardest legs of my training next month. This three day sebaticle probably saved my Ironman. I knew how much I needed it when I didn't care about my training or nutrition for a few days. I just blew it off knowing I was going to see it soon enough....and.....I'm ready to get back to work.

Also, seeing the kiddos today was great. I missed them so bad, and they missed us the same. I think my daughter didn't unclench me for about an hour, it was great. We had a sweet five hour drive home from Idaho back to Kirkland and enjoyed some time outside in great weather.

Tomorrow....back to work.

Day 109 Training Log - Driving....does that count?

Post Scritpt - Since Thursday I ate burgers and fries, eggs and bacon, tacos, pizza, ahi tuna, curry, and just about everything in between. Food was delicious in Spokane!

At Peace

2009-04-18T18:27:00.000-07:00

April 18, 2009 -

So I'm in Spokane for work this weekend, but with my wife and no kids. It is the first time in a long long time I have felt at peace. We have been sleeping in, having great meals...and actually eating slow, talking without being interrupted, and generally just having a calming more relaxed few days.

Sometimes with two small kids you get a little tense with all the needs and noise and keep-up. I have to say, even with a little bit of work, this trip has seemed like a month long get away. I have been totally relaxed, at peace, and enjoying the time with wifey immensely.

As I have been soaking up every minute of this time; Ironman is the furthest thing from my mind. I did have the day off today, but am still a one-hour run behind that I missed yesterday...and guess what....I don't care!

This has been a total download, unwind, realxing, peaceful weekend. Ironman can have me back soon enough, but until then, I have one more night to feed out on great food, enjoy the great company of my wifey, and relish in a night with no messes, crying, crayons, poopy diapers, bedtime stories, macaroni and cheese on the floor, interruptions or anything else of that nature......yes!

Day 108 Training Log - Day off today, two for two, enjoying it to the fullest. I'll be back at it soon enough.

IronWhat?

2009-04-17T23:13:00.000-07:00

April 17, 2009 -

Oh how quickly we forget. I'm in Spokane, working, and loving a weekend get-away at the same time. No way was I going to get up this morning out of my koosh bed at the Davenport hotel and leave wifey to go workout when we have no kiddos around (thanks nana and papa for hooking that up). I laid there in a mountain of pillows and down with the sunshine peeking through the drapes thinking to my self....there is no way I am doing anything but feeding out and enjoying this time totally kid-less....even if some work is involved.

So we got up and moseyed to breakfast...still made good choices with oatmeal and a a fruit plate. We walked around the city for a bit and then went to work for

about two hours. After that, enjoyed a great lunch and a dope winery tour and tasting. The greatest part is nothing could have been further from my mind than Iron man training. I did not care about it and I did not feel guilty for taking today off. It was great, delightful, fantastic and grand.

In fact, today felt like I had not been training for anything at all. The thought if even running one mile sounded overwhelming and too large task to comprehend on such a great day....so I ignored the workout and enjoyed the day. As long as I am here rockin out with wifey and no kiddos....Ironman is on hold.

Yea Ironman....how do you like me now! I own you!

Day 107 Training Log - Only a one hour run on the plan today, which I didn't do. I'll get to you soon enough you little run you.

Post Script - Shot out to my dad who registered for the inaugural 2010 St. George Utah Ironman. My pain will be yours soon enough. Good luck old man.