Gotta Be the Shoes

What a great morning for a mountain bike ride up in Ringwood, New Jersey. 60 degrees to start and sunny. I added some new parts to the bike including a Cannondale Lefty fork on the front so I was looking forward to it. But check out those shoes! Is it time to break down and get a new pair? I would say so since mid-way through the ride, the cleat on my left shoe ripped right out of the plastic sole on the bottom of the shoe. I was ready to head back via a fire road while my friends pushed on over some of the sweetest, technical single track Ringwood has to offer. But they wouldn't let me. And that's what friends are for, right?!

Well, we fixed the shoe as best we could. I was able to ride the rest of the trails out although the left foot kept slipping out of the pedal. Not so much fun when you are riding over some rough rocks and roots but it worked. Now it's time to break down and get a new pair. I can't tell you how long I've had these. I mean, it's crazy how long I've had them. That's a testament to the find product that Diadora makes. I wouldn't hesitate to but the same model. But I think they are out of print so to say.

Anyway, I owe it to my friend's to buy a new pair.

No Eagleman in 2010

Next Saturday I will do something that I haven't done in 8 years: stay home. This is Eagleman weekend and the boys and I will not be heading south to Maryland to compete. I feel a sort of sadness but, let's face it, it's a tough race. And I deliberately took this year off in terms of entering the long races: no Ironman and no half-Ironman. I have no sprint races scheduled either but we'll see. The only problem is that I haven't been in the pool since last July. And I don't see my self going there any time soon.

Eagleman is a great race and I have certainly stated this before. But the conditions can be very challenging. It's usually hot, windy and the current in the river can be rough. One year there were 3 foot wakes. No joke. You have to come into this race well trained. Otherwise it will be a very long and depressing day. This race rarely gives you any breaks and will punish those who treat it lightly.

Yeah, I'll be sad next Saturday but hey, I'll be relieved as well.

Sunshine

Nothing is better for the body and soul than sunshine. And a ride outside on the bike to boot! It's been mild these past 2 days here in Northern New Jersey: Sunny and 54 degrees. Yesterday, I ran for 35 minutes OUTSIDE and today I biked for 50 minutes OUTSIDE. It's been a long, hard, cold Winter and I can finally see light at the end of the tunnel. This depressing, long cocoon of inactivity that I've been struggling with is coming to an end. This past week included 4 workouts and I'm declaring that my struggle is near the end. The enemy is withdrawing and life is returning to "normal" again. Praise the God of Ironmen!

Good vs. Evil

Yesterday morning looked bad. I couldn't get out of bed right at 6 AM so I was on the verge of losing my window of opportunity. My window was this: I needed to get on the trainer at 6:05 in order to get 30 minutes of riding in, be able to shower, dress & eat something and all before 7:15 so I could take my daughter to school and then drive myself to work. And, last but not least, keep my promise. My promise to finally get myself going in 2010.

Well, my daughter was putting up quite the resistance. She said she "didn't feel well" and I was pushing her a little hard. I was also pushing the clock. I looked at my watch and it read 6:25. I was ready to throw in the towel when my wife said she was letting her sleep for a little longer and would take her in after 1st period. Okay I thought. Do I go back to bed and sleep for 30 more minutes? Or do I push through this mental resistance that has been hanging over me like the smog in LA? I had good and evil on opposite shoulders and evil was about to win when I finally said "Enough!"

I changed into my bike shorts, a dri-fit shirt, grabbed some socks, my ipod, bike shoes and headed down to my dark, dank and chilly basement. What happened next was a transformation. A re-awakening if you will. OK, maybe it wasn't that poetic but I did get 25 minutes in and felt great afterwards. A small victory and a step forward. I will admit that I felt more vigorous throughout the day. Maybe not so much from the physical workout itself but from the mental aspects that I pushed through. Good beat evil and I'll live another day. But let's see what tomorrow brings.

2010 Plans

I ran yesterday. I didn't jog. And it felt great! 50 degrees here in New Jersey and it felt like a spring day. I even managed to vacuum out two of our cars and wash one of them in our driveway. I would have taken the bike out for a ride but the roads are still mucky with dirt, mud, salt, sand and other elements that want to destroy my two wheels. So, I did the next best thing: I set her up on the trainer in my basement in what is known as the "Art Room." And tomorrow I shall ride before work.

My new year's resolution was to create a 2010 plan that would encompass all my life goals including working out. I have a drop dead date of getting it done by January 31but it's nearly complete and I will finalize it well before that date for sure. But just in case, the clock is ticking and I have 11 days to finish the final copy.

But isn't it funny that I have to put a workout goal in my 2010 plan? I mean less than 6 months removed from crossing the line at Ironman Lake Placid and I need to write down my workout goals! Yep, that's right. Because it gets harder as you get more involved and go greater distances. The mind fights you all along the way and you need to give your best shot right back. Staying on track with a workout goal(s) requires work and that work requires planning.

My Jog

I run; I don't jog. I go running; I don't go jogging. Those of us who seem to take running seriously, always want to make that distinction. Jogging is something you do casually. "There's nothing to do so let's go out for a jog." But running defines you. You're going somewhere when you run. Whether it's long mileage or part of triathlon training, running has a purpose. When I go for a run, I typically fight through mental or physical pain. Physical usually being the soreness in my knee's. Mental usually being another obstacle on my way to race day. Do I have to run again today? "It's cold outside, it's raining and I've worked out 6 days this week already." That's what running conjures up in the mind. Jogging does not.

So, last Monday, I made my way down to the basement to my treadmill. I've been struggling with my workouts since last July and part of the problem is that I have no races scheduled for 2010 right now. No Ironman. I've raced 3 out of the last 4 years and the family and I need a break. No Half-Ironman. My 9 straight years of heading south in June to Eagleman will come to an end in 2010. Therefore, I have no goals.

My intention this early Monday morning, before work, was to get on the treadmill and get the legs amd knee's begging for more of this. Tease them a little. Get them used to the pain and get the mind used to doing something early. Endorphins can illicit addiction. My overall plan was to get moving 4 days a week at the minimum. And this morning I was shooting low. I was going for lowing hanging fruit. Get an entry in the workout journal as a cornerstone for the rest of the winter. Bring me into the Spring, when the days start to get longer and the temperature warmer, with the right mindset. That's why I kept the speed low, the incline at zero, the time short and went for a jog to get things going.

In a Rut

New year but no new motivation.

I am in a downward spiral from my Ironman finish in July of last year. A mere shadow of what I once was. I haven't gained much weight, maybe 10 pounds over race day, but that is typical for me. It's my mind and spirit that are operating like a sloth right now.

It hasn't been a total shut the door on working out mind you. There have been "weekly" runs, usually 3+ miles for 25 to 30 minutes. That's once a week. And back when the ground was still visible (no snow) and the temp was bearable (above 30 degrees F), we were mountain biking every Saturday. But we are in a cold spell here in North Jersey and there has been snow on the ground since before Christmas and 20 degree days with wind chills below that. So, what's the point?

Every night I go to bed with the intention of waking up and hitting the treadmill in my basement for 30 minutes in the morning before work. (30 minutes is all I can stand before I go insane running in place). But, alas, I am "too tired" and unmotivated to follow through. Then there is my room in the basement where I usually set up my bike on the trainer. Unfortunately, we have been accumulating "junk" and there is no room in there to set the trainer up. One day I will straighten it up and make room but that day has not arrived. So, I tumble further down into this abyss of inactivity.

Three of my training buddies have signed up for a half IM in Connecticut in June but I have not. I've been to the website and it looks like a great race but I'm still standing on the sidelines. Besides how will I train for the swim? We put the Y membership on hold last August to save money. And it's too cold to swim outside.

Even writing this blog has become a chore. Here I sit on Saturday morning, in the basement, with the treadmill staring me down. I have to avoid eye contact with it when I go back upstairs. But I'm writing. My first post since November. Maybe this is the break I need to break out of this rut. No promises. We will just have to see.

Last Year

At this time last year, I was completing Week 1 of training for Ironman Lake Placid. All I can say is that it brought a smile to my face when I realized I wasn't signed up for 2010! Hit the woods yesterday for some great single track mountain biking and it was fantastic!

I usually don't mountain bike during IM training for fear of a needless injury. But those shackles are off this year. Looking forward to a nice "easy" winter of running, mountain biking, casual road riding (weather permitting) and taking it slow. Sometime around February I'll head back to the pool to start training for a Half IM in June. Oh yeah! Now it's time for another cup of coffee.

Turning the Page

So, tomorrow I will put an end to this time of idleness. Thanks to Mel 2nd Chances (Mel-2ndchances.blogspot.com), I am going to run tomorrow morning either on the street or the treadmill. In fairness to me, I've been putting in a good Saturday workout on the mountain bike. But other than that: nothing. Nothing since Lake Placid.

Again, in fairness to me, I started a new job 6 weeks ago and I've been wrapped up in that. However, in order to not let me off the hook here, I've had plenty of time to get it going in the morning. I've just been lazy. I've also felt little desire to write here on something that has been such a big part of my life over the last 12 years: the sport of triathlon.

Time to turn the page.

Nothing Going On

Well, it's been well over 1 month since I have contributed to this blog. Many reasons why. Lazy is in the Top 5 as is being tired at night when I write. I just started a new job so I've been a little worn out when I get home. But the number 1 reason is this: Nothing Going On. It's those calm waters after the storm. It's the not wanting to exert yourself after 9 months of training 6 days a week. It's also mountain bike season. And that's what I have been doing. Ride on Saturdays and that's it.

I was running 2 or 3 times per week but that has come to a grinding halt as well. I need to get that going because I feel so lazy. Every cookie or piece of chocolate I put in my mouth feels like it has double the calories. This is the evil side of Ironman. Does this happen to anyone else?

I haven't even swam since the race back in July. Everything I gained is probably long gone by now. The speed I had worked hard to achieve in order to keep pace with the better swimmers is out the window. I purposefully missed signing up for the Eagleman 70.3 Half Ironman. It closed out which means my streak of consecutive years is done at 8. What is wrong with me? Am I becoming a couch potato? I mean my favorite drinks these days are coffee and beer. And I love watching college football on Saturdays. All day long!

Maybe writing about this horrible time that I am going through will help me get out of the corner. Get off the canvas and answer the bell. But for now I feel like I have been TKO'd. Somebody help me and invite me for a 50 miler!

The Wheels Came Off

I went for my first bike ride after Ironman this past Tuesday. (The race was almost 6 weeks ago) I went for my second one 2 days later on Thursday. Let me tell you, it felt great to be back on the road.

There were several reasons why it took me so long to get back out there. The first BIG one was laziness. The second BIGGER one was that I couldn't get my tires back on my wheels. I know that really sounds lame, doesn't it? It's funny because I feel like I am fairly good when it comes to "simple bike repairs." I would consider fixing a flat and getting the tire back on the wheel to be one of them. But for some reason, the two new tires I bought and the wheels I own (Easton T3, by the way) were not in agreement with each other. For the race I had borrowed my friend's wheels because I had a "spoke" issue with my wheels 2 weeks before race day. I was afraid of a spoke breaking again during Ironman.

Putting my tires on his wheels: No Problem. But my tires on my wheels: Big Problem!

For weeks, I took a shot at it. But all I accomplished were sore red hands and sore red fingers. It was embarrassing! Why couldn't I do this?? I never had this issue before. And I wanted to ride this bike so badly. The weather during this time period was mostly amazing. It was begging me to get outside. I thought of taking them to my local bike shop but the shame I would feel. Not an option. This went on for awhile until last Monday when I made one final charge. I had a vision the night before about how I could do it. I can't write it here because I am thinking of marketing this technique and wouldn't want to give away any trade secrets for free. The vision came true. The technique worked! And much to my delight, I was back on the road. This is what Ironman has taught me: Never Give Up! There is so much practicality to this insane sport they call Ironman. Its lessons are endless. At least that is what I keep telling myself.

I Can't Stop Eating!

It's September 1, more than 5 weeks since my Ironman finish on July 26 and I have been on a non-stop food fest. I can't stop eating! The hunger is insatiable. I don't think I've gained that much weight but I am not doing much to burn the calories either. I have run exactly 4X with no biking or swimming since then so I am not in need of the calories. When I was training for IM, I ate like crazy too but during that time I needed to. Now, it's just that I can't satisfy the hunger.

Look at what I ate yesterday, a typical day:

2 eight ounce glasses OJ
2 cups of coffee
2 bananas
1 bowl of Oatmeal Squares cereal
1 English muffin w/peanut butter
1 Kashi granola bar
1 Capri Sun lemonade
1 Turkey sandwich (lettuce, cheese, mayo) on sub roll
10 small pretzels
3 bottles of water
2 glasses of Iced tea
1 plate of spaghetti with meatballs
5 pieces of Italian bread with butter
1 serving of broccoli
1 small piece of carrot cake
1 decaf coffee

Does this seem a lot? When I weighed in at Ironman I was 192 pounds. I am guessing that I probably lost 3 0r 4 pounds during the race. This makes my post-race weight at about 188. My guess is that I have gained about 7 pounds back. Not that I am watching my weight. Don't get me wrong. But this hunger. It's getting to me. Then again I do love to eat.

Anything is Possible....Almost

I saw this bike in the Ironman Lake Placid transition area after racking my bike Saturday afternoon. My first thought that this guy (or woman) was crazy to attempt the bike at Lake Placid with this piece of ancient machinery. The hills will bring him (or her) to their feet begging for mercy. I started to visualize and feel their pain. There would be a brief moment of joy as they sailed down the 6 mile downhill at Mile 10. I know just what they would think, "Man, I can do this." But what waited ahead would bring even the most confident of bikers crawling into town crying like a baby. That is, if they could make it back to town after 3 moments of truth.

First, there was the hill out of Jay going up Route 86. A long, steady climb that goes up, flattens briefly and then goes upward some more. It's one of those quad busters that leave you crying out in agony as you reach the top. Not to mention a curse word or two.

Second, there was the out and back. Especially the back. The hills coming back rival the hardest of climbs. It's usually hot at this time as well if the sun is out. It was that day.

Third, the last 10 miles into town. I believe they call these hills Poppa Bear, Mama Bear and Baby Bear. Many a soul is flattened here. The first time through it's tough. The second time it's merciless.

But then I started to think of this old clunker and the bravey of its rider. I had found a new hero. As they say in Ironman, "Anything is Possible" and this athlete was going to spit in the face of the naysayers. Power to the people!

So recently, I tried studying the photo to locate the athlete. A few bikes down from it, the number of another athlete, 632, was visible. So I started to looking at results near this number and cross referencing it with the pictures that are available after the race. Eventually, I found him! And it was a him. I looked up his results and that's when I saw it. The DNF. I was disappointed that he didn't finish the race let alone the bike. He had completed the first loop, 56 miles, in 4 hours 28 minutes 23 seconds. If he was to make the cut off, he would need to do the second loop in 4 hours 19 minutes. Tough to do. But it appears he couldn't answer the bell for the second loop. Was he injured? Did the bike breakdown? Or was his psyche too damaged that he threw in the towel and became another IM victim falling short of his goal? I may never know.

One thing is sure, I do salute him for his attempt. And I hope he will try again. But I do further hope that it is on a different bike. Dreams do come true but sometimes you have to have the right equipment.

IM Lake Placid-The Race: Right and Wrong

Last post, I spelled out what I did right and what I did wrong during training. So, now I will look at the actual race and do the same.

The Race (Wrong):

1. Nutrition: I thought I had corrected one of my issues: Gatorade. I replaced it with Heed by Hammer for the bike. For the most part, I felt it worked. But when the temperature rose, my desire to drink sank. In terms of "food", I chose 1/2 Clif Bar per hour plus Powerbar Gel Blasts to get me to about 350-400 calories per hour. The heat turned off the desire to eat those foods as well. So, it's back to the drawing board to figure it out.

2. The Run: I always feel this way after a race but I start to question whether I ran hard enough. Did I walk too much? Could I have pushed harder? It's not so much that my run went wrong as much as it is that I wish I felt better during the run.

3. Transition: I need to get better with these. I didn't really improve from 2007 and let me tell you, there is plenty of room for improvement. I think because it's Ironman, I take my sweet time. What does 4 or 5 minutes really mean in a 13 -14 hour race? It means a lot. It really does.

The Race (Right):

1. First Loop of the Bike: The first 56 miles felt good. For the first time, I didn't wear a Heart Rate Monitor (HRM) and went by feel. I think I pushed as hard as I wanted to on the first loop and stayed within my desired zone. I was hopeful for the last 56.

2. The Swim: I was happy. Beat my previous best by 2 minutes. Thought I could go faster. Thought the second loop should have been faster. But I came out of the water feeling good and pleased with the time. So, the swim was a win.

3. Clothing: I wore the same outfit the entire race and it worked for me. In my Run Special Needs bag I thought I had left a long sleeve Dri-fit shirt. It sometimes gets cool on the second run loop but it turn out I had put a short sleeve shirt in there instead. In the end I didn't need it anyway so I made all the right moves.

The little things matter in this race. And all the experts agree (well, most of them do) that nutrition is the 4th discipline. It's incredibly important especially for me. I always say I will do better the next time. This year I did but I still have many kinks to work out.

IM Training: Right and Wrong

After 35 long weeks of training and the race itself, it's time to look back and reflect. Time to reflect on the Training and the Race. On what went Right and what went Wrong.

Let's look at Training first.

Training (Right):

1. Injury Free: I managed no trips to the orthopedic for my knee's or feet. I contribute this to a very measured approach in mileage build-up for the run part of training.

2. Long Rides: I hit every long ride I was supposed to. My longest long rides were significantly longer than in 2007. This came into play for the hills in Lake Placid.

3. Everything in the Morning: I did all of my training in the morning which helped with work and family. It made me tired and I had to go to bed early but it didn't interfere with two of the most important things in my life. Family first. Job second.

Training (Wrong)

1. Nutrition on the Bike: I didn't nail it for the race. I knew the impact and the significance but I didn't nail my plan during training. I should have prepared more for it and taken it more seriously. I should have also experimented more with my beverage of choice on the bike.

2. Longer Runs with Bricks: Even though my plan didn't call for many, I should have implemented Bricks that called for 3 hour rides and 2 or 3 hour runs right after. Most of my long rides (6+ hours) were followed by 30 minute runs. The longer runs may have helped with my nutrition.

3. No Weights or Core Work: Weights was in my plan but Core Work was not. I chose not to do the weights after about 5 or 6 weeks into the plan. It was just too much. I totally ignored Core workouts. When you are swimming, biking and running 6 days a week, it's tough to add a 4th discipline. But, come race time, it could mean all the difference in the world.

Next post I'll reflect on the race itself.

It's a Beautiful Day: Ironman Lake Placid 2009 Re-cap

For some reason, in the moments before the start of a long race like Ironman, I am not nervous. I am excited but overall I experience a sense of calm. It might be because I know it's going to be a long day and there is no reason to look too far ahead. And in Ironman where the swim is usually a dogfight, I would need to conserve energy from the start.

So, it was in this state of being after seeing and spending time with my family, I entered the water at 6:45, swam across the end of the lake and stood waiting for the race to begin on the far side. The temperature of the water was perfect, about 70 to 72 degrees but it had started to rain. I was fearing a repeat of 2008 when Lake Placid experienced biblical rains that lasted all day long. I wouldn't have minded rain during the swim or the run but not the bike.

The gun went off and we were off. I started wide right but quickly cut into the line of swimmers along "the line." In Mirror Lake, there is a bright yellow cord below the surface of the water, 8 feet down (?), that lines the course. It's great if you can follow it because there is less swimming off course but it's a dogfight to stay on it. Everyone wants to be there. I got on it about half way down the first side of the rectangular course and stayed there for the rest of the race. But I paid the price. I was hit, poked, rammed, had my goggles knocked off more than once and stopped in the water several times. Usual fare in the IM swim. Around the first turn, a woman competitor actually stopped and said to me "Can you quit doing that?" Doing what? I mean if she meant hitting her with my arms as I swam, I thought to myself, "Is she serious?" I was constantly being hit and hitting others but not on purpose. When 2200 swimmers are packed like sardines fighting for space in the water, you expect this. She had to be a first timer. I paid no attention to the remark and just kept going, trying to get away from her.

I did the first loop in just over 35 minutes which I was happy with. I thought I was faster on the 2nd loop but was actually slower completing the entire swim in 1:17:51 about 2 minutes faster than my previous attempts. I exited the water feeling good, had my wet suit stripped, ran down the red carpet to T1, saw my family along the way and was happy the swim was over. On to the bike and 112 miles.

The rain that had fallen earlier in the morning didn't play a factor in speed especially during the great 6 mile downhill. This stretch occurs at mile 10 and mile 66 of the bike. It's a lot of fun and a brief break from peddling all the uphills at Lake Placid. My maximum speed topped out at 46 miles/hour but there were a lot of people that got it well over 50 going. My bike started to shimmy and I just didn't fell like crashing during the race.

The first loop went really well I thought. I did the first 56 miles in 6 hours 13 minutes and thought I had a great shot at coming in at 6:35:00. I felt good stomach wise so that is the other reason I felt so optimistic. However, around the 60 mile mark, it was strange as if a switch was turned on. Suddenly, I wasn't feeling great. As I started to climb hill, my quads tightened a little, it got hotter out and my stomach felt queasy. I pushed the nutrition thing trying to keep with the Heed, Cliff bars and Powerbar gel blasts. But as I rode it got worse and worse. Still i didn't think I was that far off in terms of nutrition. I still felt much better than in 2007 when I was sick coming into T2. I finished the bike 6:58:32 much slower than I planned. The last 10-12 miles coming back into town are like driving through hell. The scenery is beautiful. The fans are great. But the body is screaming to finish. It can't wait to run a marathon which just sounds down right demonic.

I wasted only 5 minutes in T2 although I wanted to stay longer. My family was right outside the tent as I exited so I spent some time with them before I started my journey. Leaving town is great because everyone is cheering and the energy just carries you. But just past the first aid station as you climb a short hill, reality sets in. I didn't want to walk this soon but I couldn't help myself. I started to notice my hunger for the first time realizing that once again I didn't eat enough on the bike. I passed on the orange Gatorade instead going for the water and some grapes. The grapes tasted good and I kept throwing them down until I reached Mile 10. It was there that one grape thrust my entire race into jeopardy. When it hit my stomach, my body suffered from violent dry heaves. At first I couldn't control them. I stopped walking and bent over. I was still getting them when I knelt down and waited for them to pass. A Someone ran by and shouted to "keep moving. You know Cola settles the stomach." I knew this but was going to put off the cola until later in the race. Unfortunately, I had to re-adjust that plan. Thanks to that racer for reminding me that I had to do what I had to do. And that was to save my race. For the rest of the race all I had was cola, water and cups of ice. I dared not go near the chicken broth or anything solid. I still had some nausea as well.

I met a lot of great people out there. In Ironman, everyone who is at your pace is typically suffering right along with you. So you swap stories as you run, walk and run again. I met a guy from Austin, Texas who was not only doing his first IM but it was his first triathlon! In those later hours as the sun sets, it's like a brotherhood out there. We are all after two goals: to finish and to finish respectively. I picked up some untapped energy with 4 miles to go. I started to put together some strong pushes and came sprinting into the Olympic oval to finish the run in 5:55:03. Not what I wanted but I'll take it.

My finish time for the entire 140.6 miles was 14:29:50. It was about 1 hour longer than my goal time but 10 minutes faster than my previous PR. All in all it was another great day. I said all along that this could be my last but it's not. I will take a few years off because this one was tough on the family. At least the training was. Training and completing three in the last four years takes a toll. But when it comes to Ironman, I'm an addict. And I'm coming back again. Someday.

Mile 10

My third Ironman finish is the books. And even though it was a rough experience at times, it was satisfying overall. So much has happened over the last few weeks that I am going to relfect back in snippets. Love that word: snippet. As defined in the dictionary, snippet is a small collection of fragments.

My first snippet then goes back to the run portion of the race and specifically at Mile 10. This is where I had trouble in 2007 and again in 2009. Why start here? Because I think this is what has defined my IM racing career. Mile 10.

In 2007, I had trouble with the Orange Gatorade Endurance on the bike. It just didn't sit well and ended up tying my stomach in knots. This year, even though they were giving out Lemon-Lime, I decided to use my own nutrition plan. I replaced the Gatorade with Heed. Heed is made by Hammer Nutrition and contains no High Fructose Corn Syrup. I thought this was the answer. Everything seemed to be going well nutrition wise on the bike. At Special Needs, between the two loops, I replaced my three bottles of Heed with some new olcd bottles from my bag. But it was getting hotter and hotter out. There was some humidity in the air and on the 2nd bike loop the wind seemed to kick up a few notches. I was still drinking a little Heed but slowing down. I kept with the water and was getting some Powerbar gel tabs down. I thought I was ok. I thought this would work.

But when I started the run, I was hungry. This alarmed me because you just can't replace everything at once. Plus, how was I going to get 200 calories per hour into my system? They were giving away orange Gatorade at the aid stations and I avoided it. If it had been Lemon-Lime, I would have ventured to try it with a cup of ice and watered down. But no such luck. I started to sip water and take in some grapes instead. They were good and filling the hole in my stomach. I continued this for the first 100 minutes. But then suddenly the next grape I ingested broke the camel's back. This one evil grape launched my stomach into violent dry heaves. I walked, bent over, walked and then stopped. I couldn't control it and I thought I was done. I crouched down with my head over my knee and waited for it to stop. I remember many people prior to the race advising me that if you were suffering from stomach distress to stop and wait. What's 5 or 10 minutes in an Ironman? Let it pass. My plan was to start drinking cola the 2nd loop but I was thinking that I might have to start earlier. Just as that thought entered my mind, someone ran by me and asked if I was ok. Then he shouted, "drink the cola. It settles the stomach, you know." I knew but I appreciated the reminder. The decision was made and it saved me. I started moving again.

Even though my run time was not what I wanted it to be. And even though I walked more than I wanted to, it was still a good race. I picked up my pace the last 4 miles and actually felt good coming in.

Tomorrow, I start at the beginning.

Ironman Countdown: 4 Plus Days

Ironman is now about 4 days and 7 hours away. All the little aches and pains are becoming bigger than they really are. I start to focus on them and create more concern than is needed. But the bottom line is that after almost 35 weeks of training, you can't not come to the start of this race with some kind of pain. My knees, feet, back, hip and neck all suffer or have suffered from pain during my pursuit of a third IM finish. And that's what makes finishing the Ironman special. It's your ability to push through these issues and finish.

I am not looking for a finish like I had in 2007 when I walked a lot of the last 13 miles of the run. I had stomach issues and my legs were shutting down. This year I believe I've worked through those issues and come up with a good plan for eating during the bike. For my own mental state, I need to best my time by 90 minutes in order to feel that I accomplished what I set out to do. If I do then I will feel better about taking time off for the next Ironman. Which won't be for at least 4 years!

Here Comes Ironman

Ironman is 8 days away and it's taken it's toll. The stress is not over yet.

First, let's start with the family. They love Lake Placid and they love Ironman. What's not to love for them? They get to be in a beautiful place and watch me suffer! Kidding aside, it is a great place to be on race day. The buzz is unbelieveable! And it is exciting for them to watch me. But I feel guilty because this is esentially their summer vacation. So, after this one is over, it's time to take a hiatus from Ironman. Three in the last four years is a lot. The training started the week of Thanksgiving so it's a long haul. Not just on me but the family. They suffer right along with me.

Second, I've had a good training period and I feel I'm ready to post a PR. But this past week I was out on a 20 mile ride when at 12 miles in, I broke a spoke. My trusty mechanic Juan is superb at what he does. He's the one I trust the most with my bike. He repaired the wheel but he couldn't do it the way it should have been done. He had to "Jimmy it". His words of wisdom were try it out before the race and see what happens. But in the meantime "start looking for a new wheel". This did not give me the confidence I was looking for so I started exploring options. Do I buy, rent, or borrow a bike? Luckily, a friend of mine had a set of 650 Bontrager's that are in great shape. So, I'm racing on his wheels next weekend.

Finally, I am still tuning my nutrition that is oh so important during this race. In 2007, bad nutrition on the bike crippled me on the run. I had the dry heaves at mile 10 and ended up walking 90% of the last 13 miles. Not a fun day. I came to the conclusion that Gatorade makes me sick after 2 hours of drinking it. Since I will be on the bike for about 6 1/2 hours, I need to look to replace it. I have one bike ride left to figure this out. The plan is to try Heed by Hammer which contains no sugar. It has a subtle flavor and contains enough calories and electrolytes to get me through. At this stage it's a little risky to try something new but I figured 2 1/2 hours on the bike drinking it exclusively should tell me something. The plan is also to drink more water on the bike something I usually don't do enough of.

Well, the excitement is starting to build. Still a lot to do before we shove off next Thursday. But it's all good. I have to keep the stress down this week or my wife will shoot me before I even make it to the start of the swim.

I Can See the Light

The Mental Weeks are over!

The rides on the last 5 Saturday's consisted of 100, 103, Half Ironman (56 and a break!), 99 and 90. All included runs of 30 minutes afterwards. I am in Week 33 with 2 1/2 weeks to go to race day and can finally see the light at the end of the tunnel. Even though I am in taper there is still a lot of work to be done, don't get me wrong, but the end is near. This Saturday the ride is 60 miles with a 1 hour run to follow and it feels like I'll be on vacation. I might be home before 1 PM!!

It's at this point where you just can't wait for it to be over. Slowly you inch towards race week and the anticipation will start to build.

I also don't want anything stupid to happen. Don't trip and fall over the dog or catch your foot in the car door. No way. Stay safe.

I have a tightness in my left hip/left upper leg area which is of a concern. But at this point, if I had to do the IM today, I could. So, it's all about allowing it to heal and landing in one piece. If I have to skip a workout, I will. if I have to cut it short then I'll do that too.

I haven't felt like writing but will try to get more of the next 2 1/2 weeks written down. This is number 3 for me and I will then be going on IM hiatus. I may have to change the name of this blog!