10 Secrets to a Successful Ironman Finish

Have you ever noticed that there are always 10 secrets to being succesful in something? A search on the internet reveals the following:

"The 10 Secrets to Being Rich"

"The 10 Secrets to a Better Life"

"The 10 Secrets to Being a Master Networker"

"The 10 Secrets to Getting Into the Best B-School"

It goes on and on. I guess some of these "secrets" are worth reading about. But it all comes down to whether it works for you personally or not. If it does great. if not, then just find something that does. So, in that spirit, I've come up with the 10 Secrets to a Successful Ironman Finish (including Training for one). Please keep in mind that I am a one time IM finisher so I'm not the expert. But it's in my quest for a 2nd consecutive IM finish that I have learned some secrets that might help. Here goes:

1. Stay Injury Free. Try to, anyway. If you do get injured-get it treated right away. Don't Wait! It may get worse.

2. Follow a Training Plan. There are alot of free ones out there. The book IronFit has plans for 3 different levels which work. I used the competitive finish plan. Or you could hire a coach. A more expensive way to go but effective.

3. Use a Heart Rate Monitor. It's a long day. You need to train with one to develop a good base and you need to race with one to make sure you have something left in the tank near the end.

4. Talk to IM Finishers. Someone who has finished an IM, specifically the IM you are signed up for, can be an invaluable source of information about the race, the course, where to stay, etc.

5. Visit the Race Course & Train there. Take a weekend and go visit the race site. Ride the bike course, hit the run course and do the swim, if possible. I didn't do that the first time and wished I had.

6. Get Your Nutrition Right. Practice your Nutrition on your long training rides and long training runs. Once your plan is set, don't introduce anything new on race day. FYI, try to drink the same drink that will be given out during the race.

7. Prep the Family. This should really be more like, get the family buy-in. This is critical. I've said it before but worth stating again.

8. Keep a Journal. I find it helpful to record my training activities, how certain nutritional supplements work, training methods that worked, how I felt during a specific training run, etc. I also use an on-line service (trainingpeaks.com) to record data. You can bet very technical here. I don't. I use the basics.

9. Sleep. Find the right number of hours, probably 7 or 8, that work for you and stick with it. This is a hard one but can really help especially those last 3 to 4 weeks before the race.

10. Have Fun. The mental part of training can be brutal. I know when you get 2 months out before race day, it keep be overbearing. Don't be afraid to skip a workout here and there (not too many), take a day off (don't train 7 days a week) and make sure you are having fun. If it's not fun, is it worth it? Every Monday is my day off, which helps after tough weekends.

Happy Training!

Nagging Injuires

I have 25 days to the Eagleman 70.3. It's about 67 days to Lake Placid. And I haven't run in about 10 days. And before that 10 days, I had only run minimally because of my knees. The injury that has me on the sidelines now is the left foot & ankle. The x-rays were negative but it's just not healing. I've reached that point where I want to just test it even though I still feel pain. Losing patience. But should I wait a little longer to see if it gets better? The thoughts are playing havoc with my psyche. Plus, I don't know if I'll be ready in time for either race. Should I skip the half? Should I do the swim and bike only?

Whine, whine, whine. Enough already!

It's just that you put all this time in, then you get injured and now I might not be able to race.

Depressing. OK, I'm done.

Moving on.

Quote of the Day, #2 Revealed

Jack Nicklaus.

He was a golfer not a triathlete but don't his words reveal the inner core of why we do triathlon? Because we enjoy it. I'm not sure we enjoy the pain but it's more the accomplishment of crossing the finish line. Of completing the journey. There are so many inspirational triathletes out there that doing their best. Because, they enjoy it.

Quote of the Day #2

Here it is:

"I'm a firm believer in the theory that people only do their best
at things they truly enjoy. It is difficult to excel at something
you don't enjoy."

Who said this? I will reveal the source on Friday.

My Left Foot II

Two words: Nagging injuries. We’ve all had them at some point during our triathlon training. I’ve noticed that some of my training partners don’t get then as severe as I do. Why is that? Do I have a lower threshold of pain? I don’t think so. Maybe, it’s just the way our individual bodies are constructed. In 2004, I was training for the NYC marathon, my first, when I came down with runner’s knee. The knee hurt so severely that it just shut me down one day when I was out on a training run. I was less than a mile from home and I just couldn’t run anymore on it. So, I walked home or hobbled home rather. Since then, the knees haven’t been the same. I never ran that marathon or any other, except the one in IM last year. However, my knee’s still bother me. To help alleviate the pain and in order to compete, I need to constantly stretch and see a physical therapist. I also have the fear that if I run too much in any given week, I’ll re-injure the knee and not be ready for my next event. I’m not supporting the family with my triathlon adventures but it’s what I like to do so it’s frustrating.

Now, I have a new injury to report, My Left Foot II. (I call it that because I want to avoid any confusion with the Daniel Day-Lewis movie, My Left Foot, a few years back.) Bad humor I know. I’ve already been told that by the family. But they just don’t get it. Nor do they appreciate my constant whining about My Left Foot II. You see, all I worry about now is whether the foot will be ready to go for July 22. The next 10 weeks are critical in my IM training. Plus I have a half-Ironman coming up on June 10, the Eagleman 70.3. I need to run now to be ready. So, as if it will help me, I hobble around the house, letting out little gasps of pain and a whine here and there. I didn’t think anyone was hearing me until this morning. As I was trying to make a doctor appointment and getting frustrated that my doctor of choice couldn’t see me this week; my wife let it be known that I should see any doctor so the rest of the family didn’t have to listen to me complain anymore. Ooh that hurt. But I faced it like an Ironman and understood where she was coming from. I do tend to do that. Whine that is.

With both races bearing down on me, I need to stay on track with training. I need to heal My Left Foot II. I need to take care of the knees. And I need to shut up. My good friend Pat once gave me a shirt that read “Just Shut Up and Train”. Good advice. All too often, as triathletes we get twisted up into the “Me Campaign”. It’s not about me. It’s about them. The family allows me to do this crazy stuff. And it takes a lot away from them. As triathlete warriors, we all need to be aware of that. (If you are already, I apologize, I didn’t mean you) But I sometimes forget. The other day, my daughter said, “You’re never here anymore.” Not altogether true but true enough for me to listen. Good advice. It was very good advice.

My Trip to Hilton Head, Part III

Bikes are popular on Hilton Head but not as popular as golf clubs. Or so I assumed. Don't get me wrong. There are alot of bike shops on the island but it's more the weekly cruiser or recreational mountain bike rental type bike shops. When I came in with my broken down bike and pleaded my case and how I needed it asap, I didn't get back the same urgency. My feelings were not understood. Now, I'm wondering out loud here that if I had come in with a broken 3 Wood or a bent Putter, would I have been given the 5-Star treatment? I mean after all the chief bike mechanic couldn't get to my bike right away because he was out on the course. And his assistant who first waited on me was more concerned about watching the clock and getting down to the beach. Or so it appeared.

In the end, I did get my bike back on Thursday. The shop did a pretty good job and I was able to ride at least 2 days while I was there. However, the rides were a bit unpleasant for a totally unrelated reason. I had forgot my bike shorts so I had to ride without. It was not a comfortable feeling. Man, I can't wait to tee it up.

My Trip to Hilton Head, Part II

Actually, what I said was, my bike has been in an accident. I didn't want to alarm her too much.

Or did I say: “You’re never going to believe what happened?”

Either way, it was gnawing at me that I may have ruined my bike albeit my back up. And that I might not be able to train when we’re in Hilton Head. The R300 is a beginner bike but it’s the one I graduated to from my old 2-ton Schwinn World Tour. So, I do have some good memories with her. Ok, back to the conversation with my wife.

“How did you not hear that?”

“I don’t know” I said.

“Were you blasting the radio again?”

“No, well…maybe a little.” Pause. Reflection. “No, I wasn’t. No way”

“Molly didn’t hear it either?”

“I guess not”

And so began the inquisition. Dragging me over hot coals again and again until I was completely numb. As if I wasn’t in enough pain already. You know when you ruin something that’s expensive and dear to your heart, you feel like crud? Well, that’s how I felt. Like dropping your new i-pod 2 days after you get it? The only thing that can heal the hurt is time. And a good bike repair man.

That night, I checked out where a Performance Bike shop might be on our way down to Hilton Head on Sunday. I figured new pedals and whatever else I needed would be too expensive on the island so better get them on the way there. I would look for an authorized Cannondale dealer. Maybe the guy would know a little more about repairing a Cannondale than the average mechanic. With a little luck, I wouldn’t miss a beat and be riding by the 2nd day of vacation. Little did I know that it would have been better to drag my golf clubs than my bike.

Stay tuned for the exciting climax!

My Trip to Hilton Head, Part I

I was recently on vacation with my family in Hilton Head. Since it was a last minute decision and the fact that we were in South Jersey for my daughter’s swim meet on Saturday and Sunday, we decided to drive the 800+ miles. And since it was the middle of IM training, I just had to bring my bike. The winter has been cold (spring has been too!) so riding in 60 degree weather was appealing.

We arrived at our hotel on Friday in Mount Laurel, NJ. The bike was on the back of the Suburban attached to a Yakima rack that goes into the trailer hitch. It was late when we arrived and everyone was tired. I didn’t have the energy to bring the bike into the hotel room so I left it locked on the rack. It was my old bike so in some strange way, I was almost wishing someone would try to take it. Maybe I could claim it on my insurance and buy a new bike! A man can dream can’t he? Plus, the family gets a little cranky when I wheel the bike into a small, cramped hotel room. It makes everybody that more claustrophobic.

The next morning the alarm went off at 5:30. The plan was for me to drive my daughter, the swimmer, to the meet for her warm-up. I would come back and pick up my wife and our other two daughters later. Everything went according to plan: we awoke, got out of bed, dressed, and headed out to the car. The bike was still there. Good….I guess. The drive to the swim meet was about 20 minutes and all was going well. As we merged onto another highway, some guy in a sedan started to speed up next to me with his window down. What the heck is this? Does he need directions? Did I cut him off? I put my window down, going 50 MPH, and shouted out to him: “What’s up?” I’m sure my expression was puzzling as well. Then the words came at me like a bullet in slow motion. I could see it as it got closer and closer but no matter what I did, I couldn’t stop it. His words sounded muffled as if he were talking in slow motion:

“You’re dragging your bike.”

My eyebrows rose. My mouth hung open. For a brief second I was suspended in mid-air. Finally, a word emerged, “What!!???” He sped off. Did I thank him? I couldn’t remember. I pulled over and got out of the car like I was rushing to save a life. The top arm of the rack was down and there was the bike barely breathing. The left peddle was sheared about 1/3 off, the left drop was sheared and all the tape was gone, there was a hole in the back tire, and the tube was popped. I just couldn’t believe it. Did I forget to fasten the clasp last night because I was too tired? There was really no time to mourn as my daughter needed to get to the pool. I re-fastened the bike, got in the truck and sped away. My daughter asked something like, “What happened?” But I was too dazed to answer. Why didn’t we hear it? Or feel it even? Did this really happen?

After I dropped my daughter off, I found a Wa-Wa convenience store to buy some food for her for her swim meet. I drank my coffee and inspected the bike. I would have to get it repaired if I was going to ride it in Hilton Head. My gut ached. I mean it’s my back up bike but it’s a bike for crying out loud. No bike should have to go through the pain that my Cannondale R300 just went through. Sadly, I got in my truck, and went back to the hotel. When I walked in the room, I looked at my wife and in a whisper said there words: “There’s been an accident.” To be continued.

The 3 Day Business Trip

I took off today for a 3 night, 3 day business trip. It's Monday and my day off in Week 14 of Ironman training. The good thing is that I could drive to where I needed to go. If I would have had to take a flight, the bike would have had to stay home. So, in the back of my suburban, I threw my bike, bike shoes, helmet, a full bag of running & biking clothing, bike trainer (it might rain), running shoes, floor pump, gatorade, clif bars, etc, etc. When you fly, you can take running gear to run on a treadmill and possibly your swim gear. Most hotels don't have lap pools so you need to be creative with how you get your swimming in. Last year, when I was in Chattanooga, I was able to walk to a local Y and swim there. It was a great thing because I got 2000 yards in before my meeting and I felt mentally good about it. Most Y's will let you use their facilities 8 to 12 times per year with a small fee to get in. I'll never go to Chattanooga more than a few times per year so there is no concern about maxing out. And the great thing is that it was free. Travel can wreck havoc with training but there are ways to solve the problems you encounter. Throwing all that equipment in the truck was a pain but in the end it's worth it. It solved the guilts I would have had if I hadn't made the effort. However, if you can't get a bike or swim in, use the time to rest and pick it up when you return. In the long run, it's not going to hurt to miss a few workouts.

The Snooze Button

Everyone knows about this one. The alarm goes off at 5:30 AM and there's not enough time to snooze. Exactly enough time to get up, go to the bathroom, dress, put my contacts in, get my swim gear together (this is never done the night before), eat a banana, put gatorade in my water bottle, coat on, car keys, out the door, drive to the Y, go inside, get in my jammers and get to the Masters class on time. It starts at 6 AM. Exactly enough time that is if I get out of bed exactly when the alarm goes off. But guess what? I snooze it. I snooze thinking I'll just be faster this morning. I peer out of the blanket looking at the clock thinking there has been a mistake. Can't be 5:30, can't be. So, I'm snoozing in defiance. Outside it's about 10 degrees. Think that has anything to do with it? I wake again at 5:39. Now, I'm thinking how I'll never make the class in time so I might as well hit snooze again. In the end, I get out of bed and finally get to masters at 6:30 or 6:40. Sometimes it's not enough time to get the full workout in and I wonder why. I have to be back home by 7:55 latest and there is no flexibility there. I keep telling myself that when it gets warmer, this will all change. But right now it's a battle and I'm losing.

Quote of the Day

"Doubt can only be removed by action."

Think about this when you are half way through the run of an Ironman or Half-Ironman race and you are feeling blue. Your mouth is all gummy and one more gel would make you throw up. The smell of gatorade is nauseating. You're leaning against the wall as other racers start passing you more frequently. And they're all talking to you, "Come on..almost there." The head is dizzy. Just putting one foot in front of the other is like asking yourself to climb Mount Everest. You doubt you can finish. You just want to stop, fall down and lay on the side of the road. End it right there.

So, Think about those words. Take action. And finish that damn race. All Doubt will be removed.

Searching for Inspiration

Last year, training for Ironman was inspiring. This year, for some reason, it's another story. I'm still searching for that motivation to get out of bed at 5:30 AM to hit the pool or to keep myself on the trainer for 90 minutes and not just 75. At least on a consistent basis that is. In looking back at last year, I'm on par with the amount of training I put in but I could do more. The goal in 2007 is to beat last year's time not just equal it. But I'll be honest, I'm just not consistently hitting my training plan requirements. Maybe it's the weather. Last year, it was mild here in the East. We got outside for the bike almost every weekend and weekday. This year has been a different story with the cold weather coming in January and staying around. So, I'm in search of inspiration. For motivational tricks. Stay tuned.

Julie Moss

I remember seeing Julie Moss on Wide World of Sports in 1982. It was an incredible story then. Today, it's still an inspiration. I have to belive that almost all of us that do triathlon, especially Ironman, are still inspired by Julie's heroic efforts. If we can be as brave as she was then when we're faced with future challenges, then we'll be just fine. Julie Moss, Triathlon Hero, worth watching again.

Tri Stream of Consciousness

6 AM alarm clock. 7 AM ride. 14 degrees out. Saturday morning long ride. 2 1/2 hours on the trainer. No way. Get Outside. 6 layers of clothing. Hot packs. Face mask. Booties. Winter gloves. Why am I doing this? Friends inside on trainers. Music. Good times. Laughing. Not really. Hate the trainer. Too long. Pain. Should have gone out earlier. Daughter's swim meet. Need to drive her. Pick up bagels. Should have gone out earlier. Eagleman 4 months away. Lake Placid 5 months away. Knee's hurt. Right side cold. Thumb is numb. Hungry. Clif bar. Tastes good. Water bottle frozen. Gatorade. Ice. Slow pace. Stay in the heart rate zone. Face stings. Wind. Starting to get dizzy. Dizzy. Florida. California. Arizona. New Jersey. Feels like snow. Time to go home. Cut it short. Make up the rest. On the trainer. Full circle. Waiting for Spring. Body stings. As the blood rushes back. Shower. Out the door. Drive her to school. Tomorrow. Long run. Can't wait. For warm weather.

My First Triathlon

Everyone remembers their first. Their first love, their first car, their first concert, their first baseball game, their first speeding ticket. Well, I don’t know about that last one but the list goes on and on. But how about your first triathlon? I’m sure everyone remembers that first experience. I clearly remember mine because it was a disaster.

I finally signed up after wanting to do one for years. With the courage in hand, I filled out the form and paid my $40 bucks. It was a half mile swim, 15 mile bike and a 5 mile run. A piece of cake. For the bike portion, I was going to use my Schwinn World Tour. It was a great bike. It probably weighed 40 pounds but I put a nice new gel seat on it and I was good to go. I trained hard on the bike. The run would be no problem. I had always been a good runner. And as far as the swim was concerned, I could swim. No sweat.

I joined my local Y and went to the pool to train, er, swim some laps. Looking back at my training journal, I believe I swam maybe 3 times before thinking I didn't really need to train in the swim. I remember thinking “How hard could it be to swim a ½ mile?” Well, fast forward to race day. The nerves were high but I was still full of confidence. Well, the gun sounded and we were off. The first few strokes were ok. But then suddenly fatigue set in. And it set in fast! We were less than 200 yards from shore and I was thinking “Oh, my God, I’m not going to be able to finish this race. All that training was going to go down the drain!” All that training? All that biking and running…maybe but training?

I started to swim on my side in a modified dog paddle. As I approached the first buoy, I saw out of the corner of my eye some guy standing on the shore in shallow water. His hands were on his hips, he was breathing heavy and he looked like he had just seen Jesus walk across the lake. I thought it looked like my friend Jim but I wasn’t positive. (Later, it turned out to be him after all. He was feeling the same way I was in the water and was taking a break. We still to this day have a good laugh about that!!) I swam slowly and painfully on my side for the rest of the race. As I approached the finish, both calves went into the most painful muscle cramps I have ever felt. I couldn't stand up so I sort of floated and pushed myself with my hands along the bottom of the lake until I could crawl, stand walk out of the water. Then I made the long trek to transition.

The rest of the race was uneventful. But I learned something invaluable that day: you get out what you put in. The next year, I trained a little harder in the swim and had a better race. But I still laugh at some of my training journal entries for that year:

May 6: Swim 10 Laps
May 10: Swim 14 Laps
May 12: Swim 10 Laps. Awful!
May 19: Swim 18 Laps. Best yet!

Can you imagine 18 laps being the best yet! The following year, I joined the Masters group at my Y and swam 40 laps my first time out. I couldn't believe it! At the next session, it was 46 laps, then 65, then 84. I was elated that I could swim that far! My swim time for that same triathlon that year was half of what it was just 2 years ago! I was hooked.

Anything is Possible!

Just Keep Moving

When I'm out on a long run or long ride, I have alot of time to think about things. Sometimes it's just small stuff like a "to do" list or remembering an old song I want to download for my i-pod. Sometimes it's about intense, life decision type stuff. The alone time helps me think through it and I try to find the answer to the problem. Often it's about my knee's and why do they have to hurt so much while I'm in the middle of a 3 hour run!

And then there are the times when my thoughts drift to those who can't be here, running, biking or just simply being like I am. Those close to me who had to leave this World and are now somewhere else. Hopefully, in a better place. The alone time will do this to you. You get philosophical. Many times these thoughts will give you the strength to carry on.

At the top of my "rememberance list" is my sister April, who died in a car accident at age 30. I was 20 at the time and a junior at the University of Maryland. I know that she would very interested in these triathlon things I do because that's the way she was. She wanted to be involved with what you were into. But these things I do (swimming, running & biking) are for fun and they don't mean a heck of a lot in the big scheme of life. I would galdly trade all of my experiences and good fortune to have her back. To ask her a question, show her pictures of my children or simply give her a hug. Maybe she's one reason why I do triathlon. Maybe it's not for the whole, accomplishment part of it but more that I'm chasing her memory or trying to out race what happened to her. It's been almost 25 years and the pain has faded a bit. But she's still there on my shoulder as I pound out mile 67 on the bike or mile 20 on the run.

Then there is my mother in law, Phyllis. She succumbed to her second bout with breast cancer 6 years ago. It would have been nice to have her at the Ironman finish line last year, standing next to her husband Al, her daughter and my wife, Sean and my kids, her gradnchildren. She would have enjoyed the atmosphere caught up in the dramatics of the event. She had a flair for the dramatic.

I almost always think of my friends who lost siblings too. Don (and U2's Number 1 Fan) lost his brother Michael in a skiing accident. Rich lost his brother Guy in a car accident (less than a month after my sister was killed). Eddie lost his brother, David, when he was hit by a car in Puerto Rico. I think of all them. And I keep going for their memories.

I often think of my good friend from growing up, Steve. He died at the age of 25. They said it was an accident but many of us feel that it was worse than that. It happened at the South Street Seaport in NYC one hot summer. They said he fell off an escalator. I remember many good times with him. Many hilarious times. All those great memories keep me laughing and smiling. One needs a little humor while running in 90 degree heat.

I remember my high school girlfriend's Dad, Jim. He died of cancer soon after I graduated from college. I remember him because of one simple, caring act of kindness he did for me. He did many of kind things but one really stood out. When I had a bad experience my first few days at college, he drove me back to school and helped me work out the problems. If it wasn't for him, my life might be different right now. Maybe I never would have gone back. I'll never forget him for that.

I guess one of the hardest losses is my nephew, Michael, at the age of 10. Michael was in a car accident with his Mom and two of his brothers. Unfortunately, he was the only one that didn't make it. I often think of Mike's smile when I'm out there all alone and it's just me and the road. Alone and depressed that my knee's hurt and my spirit is down. When the finish line seems so far away that I have every doubt in the World that I won't make it, I think of Mike. What would Michael do at this moment? I'll tell you. He would flash that big grin of his and tell me to get moving. Maybe even kick me in the butt to emphasize his point. Mike's face flashed in my mind during Ironman last year. I knew what he wanted me to do. Just keep moving.

Triathlon is a great sport. It's a great way to stay fit and to be part of your life. But it should never be taken too seriously. We can all accomplish great things. Triathlon proves that. And the people that are dear to us, both living and dead, help us to succeed. Those we hold dear to us in our lives won't be here forever. That's a hard fact of life. But it's our job to understand that and live our lives to the fullest because of it.

Thoughts on a Friday

The cold and the snow arrived today. I can deal with the cold but the snow makes it tough for riding the bike. I used to be into skiing real big but now that I'm a triathlon junky, the snow is a nuisance. Maybe I should consider moving to a warmer climate? Gotta ask the family that one.

The sun is out, so hopefully, it will melt the snow. All 3/4 of an inch of it. I took a quick look at the forecast for Saturday and the low will be about 15 degrees. Did I say I can deal with the cold? My mistake. Looks like the trainer on Saturday for the long ride. Another one of my favorite things. Thank God for the i-Pod, the TV, DVD's, and other electronic distractions. The schedule calls for 90 minutes in the saddle. Maybe I'll swim instead. I guess I could always skip the workouts all together and then write about the remorse I feel in my next post. There's a plan. Good writing material.

One Tough Race

We all have our favorite races. We may have our favorite easy race. And we may even have our favorite toughest race. But does anyone have a race they seem to do year after year even though it’s as hard as hell and not necessarily their favorite? I do. It’s the Eagleman 70.3 in Cambridge, Maryland. This year will be my sixth in a row doing Eagleman and sometimes I ask myself: Why? I have a love-hate relationship with this race. First of all, it’s one of the most professional races put on that I have ever competed in. The director, Robert Vigorito and his team put on a great event year after year. Second, to race a course that has been won by Natascha Badmann the last five years on the women’s side and the likes of Chris Legh, Luke Bell and Tim DeBoom winning on the men’s side is pretty cool. And third, the give-away’s remain fairly strong year after year. And that’s really why we do these crazy things, right? For the T-shirt!?

But let’s talk about the conditions because that’s what makes this race so tough and yet so compelling at the same time. The swim, shaped like a V, always has at least one leg where the current is against you. The course is on the river Choptank. That name ought to tell you something. In addition, the water is a mix of salt and fresh water which is always interesting. In 2006, there were wakes 3 feet high on the swim in. I kid you not! Every time I went for a breath I got whacked in the face with a splash of water. I also enjoyed my own personal nightmare last year as I cramped up in both calf muscles as well as my hip with less than 200 yards to go.

After the swim, the flat as a pancake bike course awaits you. I’ll say 3 words that describe the bike course: Flat, Windy and Hot. I get bored on flat tracks. But throw the wind in there and there is no relief. No coasting and no climbing. It’s just constant motion. Last year, the wind was so strong that my speed went down to 12 MPH at one point. It felt like I was standing still. Around the 40 mile mark I’m usually screaming to get out of the saddle. The temperature around this time of year on the Eastern Shore is no walk in the park either. It’s usually 85 to 90 degrees with very little shade. All in all it makes for a tough bike ride.

After 56 miles, the urge to get off the bike and run is so great that is hurts. However, what waits you is the most painful part of this race. At least for me it always is. The run is flat, which is nice, but it usually takes place at the hottest point of the day. And absolutely no shade. Let me say that again because it requires emphasis: No Shade. It’s also mentally tough because part of the course is sort of an open U shape. Since it’s an out and back, you can see the people in front of you for miles and miles. I try not to look at them since it’s a reminder of how far I need to go. The first year I did this race, I made the mistake of not putting any sun screen on. I was so sunburned that the race number on my arm was a permanent tattoo for over a year after.

But all in all, it’s a great race. Well run, well supported and great participation. I guess I’ll just keep doing it until someone knocks some sense into me. It’s always around the 2nd Sunday in June with the entry opening up in September the year before. And if you’re lucky you may even see an Eagle out on the course. I never have but there certainly seems to be some vultures circling me every year waiting for my carcass to fall.

And so it begins..

The quest for an IM finish # 2 “officially” began on December 25. Merry Christmas to me! However, you know that basement I wrote about a few posts ago? Well….still not finished. It’s almost finished but I’m not quite there yet. I can see the end so I’m bumping training up the list as the top priority this week and going forward. The kids are happy with what they see so far so I’m almost out of the woods.

I didn’t hit all my workouts last week, which I’m not happy about, so I will take a shot at them again this week. The New Year has brought about new vigor but it should be a challenging week nonetheless. I’ll be preparing for a 3 day overnight sales conference that starts next week, my oldest daughter has 5 swim meets, the youngest daughter has basketball practice and a game on Saturday and we need to find a second car as I turned in mine last week when the lease ended. Oh, and did I mention the basement? Sounds like a lot of whining I know. But isn’t that what blogging is about? So I can whine a little in the comfort of my own blog?

Actually, there is a good point to be made and one that I’ve made before. I’m only a one Ironman veteran here but I feel I can speak about this with experience and knowledge. The point is this: No matter what training plans you have carefully laid out for Ironman or a Half-Ironman, Life gets in the way. Last year at this time I would have stressed out about missing workouts but this year experience can helps to alleviate that. In fact at this time last year, I was unable to run as I was going through physical therapy for my runner’s knee. I didn’t start running until mid-February and I was concerned that I wouldn’t get in enough running. But it worked out in the end. I was able to get up to the training time required without over doing it (the sure way to another bout of runner’s knee).

Lake Placid is 200 days away and there is still plenty of time to get on track with training. But I wouldn’t suggest to anyone that you take the relaxed approach for too long, especially if it’s your first IM, because at some point your performance will suffer. You will suffer. You cannot “wing” Ironman although I do know a few who kind of did, finished, and paid for it. That’s just not my style.

The alarm went off this morning at 5:30 AM and I made the Masters class at my Y. It was hard. Oh, so hard!! But I’m happy I got there.

Happy New Year!

The Iron H blog wishes all triathletes, triathletes in the making and non-triathletes a happy and prosperous New Year! Here's to great and healthy 2007!