Last fall one of my friends got a group of us to register for the Minnetonka Half Marathon. At the time I was coming off my knee/hip reoccurring injury and was expecting a baby. I believed at the time that a half marathon that early in the season may be a bit to chew if I wanted to be competitive but thought I would have fun with my friends if nothing else.
I started getting serious about training in February this year which is about a month later than usual. On top of that my fall base training was almost non existent. The only thing I had going for me was I'd done a better job this year of getting in the weight room from time to time for some lifting. Problem was I was stronger but my legs felt like bricks and I was heavier than I would like.
The good news was that with all that happened in the off season my body responded pretty well. I'm not where I was at this time last year but I feel good about where I'm at. I also started taking my asthma inhaler again last month and it's helped significantly. I now know why people stop taking medication only to laps back into where they were when they needed it. I thought I was fine until I started hitting the inhalers again. My lungs started coughing up phlegm, yummy, and I was able to breath much easier.
The other problem this year has been the weather. I have yet to ride my bike outside and have only been running outside for a few weeks. Last year I hit it too hard when I got outside and injured myself and never seemed to get back on track the rest of the year. This year I was careful about hitting it too hard but that meant a decrease in mileage. So far it has paid off both in avoiding injury and being able to spend more time with my family.
As race day drew closer I was not as excited as I usually am. I set my goal at somewhere between 1:25 and 1:30. The race is a relatively flat course with a bigger hill to start with rolling hills after that. The plan was to start strong but not go out too hard and hope to find a good rhythm.
Before the race I ran into Erik Hendrickson and local legend Tony Schiller. Both great guys and we got in a few words before the race to see what everyone was up to in the off season. Erik has his second baby on the way and is working on grad school. I hate to say I'm glad because he is a serious triathlete and it means one less guy to worry about. At the same time I know it sucks for him to give up his passion. Hats off to him though and I hope to see him around the races as a spectator or volunteer.
The gun went off and I got caught behind some people who pulled the old 100 meter dash then crash. I had to do some evasive maneuvers to get in a good position and then just let my legs get into it. It was ridiculously windy and since this was a point to point race it meant I knew I had an unrelenting head wind for the next 8-9 miles of the race. I got in a small draft pack that disintegrated fast leaving me in no mans land. A couple of guys passed me who looked like they were serious runners who were almost taking it easy. I decided to let them go and the decision paid off as they were soon out of sight.
Two guys then caught me from behind so I made a tactical decision and picked it up a little to get a draft. It worked for a bit but then one of them took off leaving it to me and another guy. I let him take the lead for a couple of miles and then took over on a hill and gave him a break. Then he took it back and started putting a gap between us leaving me in no mans land again. This time it was for good.
As the race went on I was feeling good but a little cold yet warm. I wore leggings and arm warmers. My face was taking the brunt of the cold though. At mile 8.5 I was in 14th and feeling good. Unfortunately I started hearing foot steps behind me. One guy passed me, then another. I started thinking I was bonking or something was going wrong. Did I start too fast? Was I in trouble? I kept checking my rear from time to time to see if my friend Scott was coming up on me. Luckily I did not see him.
With about two miles left we made a turn and got the benefit of the wind at our backs. I started to turn it on as best I could but two guys turned it on just a little faster. With about a half mile left I knew I had one guy behind me. I again turned it up a notch and was able to put a little gap between us.
As I crossed I saw 1:25 something. I was ecstatic as I thought that a 1:27 was more of a realistic goal given 34 degrees and 20-30 mph head winds for most of the race. Scottie then came in right behind me at 1:29 and change. Scottie also turned in a fantastic race. We then went up to see our other three friends cross the line. Our friend Tim came in at about 1:40 and Brent and Wu at about 1:58. Problem was I was not prepared for the cold wind and standing around after the race.
I started getting hypothermia waiting but thought I was ok. After that we went to Park Tavern to celebrate. Unfortunately my freind forgot his wallet at his house and needed his ID so I had to drive all the way to his place then back to Park Tav. I thought I was fine until I took off my Under Armor in the parking lot and put on a dry t shirt. It was like I jumped in 33 degree water. I instantly started shivering like hooker in church. I then spent the better part of an hour walking in circles around our table, drinking tea and holding a warm glass of water to warm up. A poor showing to say the least but my body just didn't know what was going on. I'll remember not to sit for so long after a race next time and bring better clothes for the finish line. That is if I ever do another race in crappy conditions like that again.
Thursday, May 5, 2011
Tuesday, April 5, 2011
Work To Be Done
While I was not disappointed with my race on Saturday I need to make rather drastic improvements if I want to be competitive this season. I was hoping for a sub 37 before doing some outdoor track work last Wednesday where I realized that a sub 38 was a better goal to shoot for. I was a little optimistic that I was in nearly as good of shape as I was at the end of my season in 09. In the end I had to settle for a 38:43 and fourth place. I was not disappointed but not overjoyed either.
Before the race I saw fellow Elite Triathlete Kortney Haag. She also had a baby last year and is in the process of getting back into top form. We both talked about how we were both not as excited as usual for this race. It could have been that it did not play to either of our strengths or the fact that is was about 32 degrees. Either way neither of us was anxious to get out of bed for this one.
I made one big mistake before the race even started by putting on my leggings. It was cold on my warm up run but the sun was rising fast and I knew it could get warm in a hurry. In the end I decided to leave them on.
Then the horn sounded and off we were. Two guys took off and I knew I would not see them again until the finish. A few other guys got out ahead of me and I figured they went out a little hard. I ended up passing them at about a half mile but they did not drop back. One of them looked like a serious runner but wasn't working very hard. The other looked like I looked in 2005. No technical gear and not savvy to race strategy yet. As we hit the mile and a half mark there was a pretty good hill and I felt good going up it. Problem was the runner felt better and passed me towards the top. I stayed with him for a bit but he started pulling away and I didn't want to gas myself too early so I laid back and let him go.
After getting passed for third I got into a little groove and found a good rhythm. I knew the other guy was not far behind but not close enough to draft. Every now and again I'd feel him moving up but he couldn't sustain it and would fall back to about 10 yards behind me. On the second loop I started to get a little warm and pulled off my thin gloves. It helped a little but the leggings were what needed to come off. Oh well. That is why you do these races. To gain experience and fitness.
With about a half mile to go I knew that if the guy behind me was inexperienced and fatigued he would make his move to early and sure enough I felt him make a small push to get on my heels but again couldn't sustain it. I had plenty in the tank though and got a good finishing push to take fourth by 8 seconds.
I saw Jon Achey, the runner who took third at the finish and chatted with him for a minute. I wasn't trying to be arrogant but I talked about my excuses for him beating me. I was "too heavy" and it was "early in the season" were some of my lame excuses. In reality Jon just flat out destroyed me by a minute. I wasn't trying to be that guy but I'm sure that's how I came off. To Jon's credit he is in serious shape and seemed to toy with me out there. He ran a 6:2oish first mile and then went sub 37. That is impressive. Jon told me he is going to try some triathlons this season. I hope to see Jon on the course and wish him luck.
Kortney and I planned on getting in a cool down run but we missed each other at the finish line. I got to talking with Nate, a buddy I knew from college and Iraq. Nate is the brother of one of my soldiers in Iraq. They are both super studs. Nate is doing his first Marathon in a few months. It was great talking with him and hearing about what him and his brother are up to.
As much as I love having Kelly at races and can't wait until Avery yells Daddy! Daddy! Daddy! when I come across the finish line it was too cold for Kelly to bring an infant out. My mother once again braved the cold to watch me race. As always she was very supportive and reminded me how fantastic it is to have someone cheering for you.
Moral of the story is I learned a lot from this race. One was that I need to figure out how to increase my training without taking time away from Kelly and Avery. Second was to never give excuses at the end of the race. Concentrate on the positives and congratulate those who were graciously victorious.
Before the race I saw fellow Elite Triathlete Kortney Haag. She also had a baby last year and is in the process of getting back into top form. We both talked about how we were both not as excited as usual for this race. It could have been that it did not play to either of our strengths or the fact that is was about 32 degrees. Either way neither of us was anxious to get out of bed for this one.
I made one big mistake before the race even started by putting on my leggings. It was cold on my warm up run but the sun was rising fast and I knew it could get warm in a hurry. In the end I decided to leave them on.
Then the horn sounded and off we were. Two guys took off and I knew I would not see them again until the finish. A few other guys got out ahead of me and I figured they went out a little hard. I ended up passing them at about a half mile but they did not drop back. One of them looked like a serious runner but wasn't working very hard. The other looked like I looked in 2005. No technical gear and not savvy to race strategy yet. As we hit the mile and a half mark there was a pretty good hill and I felt good going up it. Problem was the runner felt better and passed me towards the top. I stayed with him for a bit but he started pulling away and I didn't want to gas myself too early so I laid back and let him go.
After getting passed for third I got into a little groove and found a good rhythm. I knew the other guy was not far behind but not close enough to draft. Every now and again I'd feel him moving up but he couldn't sustain it and would fall back to about 10 yards behind me. On the second loop I started to get a little warm and pulled off my thin gloves. It helped a little but the leggings were what needed to come off. Oh well. That is why you do these races. To gain experience and fitness.
With about a half mile to go I knew that if the guy behind me was inexperienced and fatigued he would make his move to early and sure enough I felt him make a small push to get on my heels but again couldn't sustain it. I had plenty in the tank though and got a good finishing push to take fourth by 8 seconds.
I saw Jon Achey, the runner who took third at the finish and chatted with him for a minute. I wasn't trying to be arrogant but I talked about my excuses for him beating me. I was "too heavy" and it was "early in the season" were some of my lame excuses. In reality Jon just flat out destroyed me by a minute. I wasn't trying to be that guy but I'm sure that's how I came off. To Jon's credit he is in serious shape and seemed to toy with me out there. He ran a 6:2oish first mile and then went sub 37. That is impressive. Jon told me he is going to try some triathlons this season. I hope to see Jon on the course and wish him luck.
Kortney and I planned on getting in a cool down run but we missed each other at the finish line. I got to talking with Nate, a buddy I knew from college and Iraq. Nate is the brother of one of my soldiers in Iraq. They are both super studs. Nate is doing his first Marathon in a few months. It was great talking with him and hearing about what him and his brother are up to.
As much as I love having Kelly at races and can't wait until Avery yells Daddy! Daddy! Daddy! when I come across the finish line it was too cold for Kelly to bring an infant out. My mother once again braved the cold to watch me race. As always she was very supportive and reminded me how fantastic it is to have someone cheering for you.
Moral of the story is I learned a lot from this race. One was that I need to figure out how to increase my training without taking time away from Kelly and Avery. Second was to never give excuses at the end of the race. Concentrate on the positives and congratulate those who were graciously victorious.
Thursday, March 31, 2011
Not So Fast
Last night was my first outdoor distance sprint workout. All be it it was only a one mile sprint, 2 x 800s and 4 x 400. I was hoping to be able to go around 5:40 at a fast pace for the mile. Unfortunately I ran a 5:54 and nearly needed an ambulance when it was over. The good news is I'm not sore this morning and felt like my form was pretty on for the practice.
It was great to get outside though and I felt good overall. I remember last year we were blessed with an incredible March and April and I had been running and biking for almost a month at this same time last year. It will take me a couple of weeks to get my road legs under me.
I was hoping to go sub 36 min this weekend, happy with sub 37 and disappointed with a 38. I'm now thinking that a sub 38 may be more realistic and be satisfied with a 38-39. I started getting back into it about a month later than normal and it's showing more than I thought on the track. Most importantly is remembering two things. This is tune up race for Minnetonka Half and most of all to have fun.
It was great to get outside though and I felt good overall. I remember last year we were blessed with an incredible March and April and I had been running and biking for almost a month at this same time last year. It will take me a couple of weeks to get my road legs under me.
I was hoping to go sub 36 min this weekend, happy with sub 37 and disappointed with a 38. I'm now thinking that a sub 38 may be more realistic and be satisfied with a 38-39. I started getting back into it about a month later than normal and it's showing more than I thought on the track. Most importantly is remembering two things. This is tune up race for Minnetonka Half and most of all to have fun.
Wednesday, March 30, 2011
Open 10k
This Saturday will be my first open 10K since 2005. I'm hoping to set a new PR which shouldn't be a problem since it is 40:12 set nearly six years ago. Since then I've gone from being a good recreational runner to being a competitive amateur triathlete. But don't count your chickens till they hatch. I've been working on form this off season and this will be a good test to see how that has improved my efficiency.
In reality my PR is 36:55 set at the Young Life Olympic distance triathlon 2 years ago. I'm hoping to go sub 36 but that maybe tough to do this early in the season to go along with an off season that included the birth of our first baby and recovery from IM Wisconsin. I got started a little later than normal when it comes to ramping up the training due to those factors. New PR or not I'm looking forward to having some fun and getting out on the road (path) again.
A brother of one of my soldiers, who is a soldier himself, went to Iraq in a different unit and whom I knew at college will be there as well. I'm looking forward to catching up with him after the race and seeing how things are going on his end. Nate is a beast and while he may not have blazing speed because he used to be more of a weight lifter he is still fast and is in serious shape. This year he is doing his first marathon and using this for a tune up race.
My mom will be at the race as usual and we'll see if the wife and new baby make it. I think weather will dictate that more than anything. It maybe a little early in the season to have a baby out there. Regardless the goal is to tune up for Minnetonka Half marathon and keep from getting injured.
In reality my PR is 36:55 set at the Young Life Olympic distance triathlon 2 years ago. I'm hoping to go sub 36 but that maybe tough to do this early in the season to go along with an off season that included the birth of our first baby and recovery from IM Wisconsin. I got started a little later than normal when it comes to ramping up the training due to those factors. New PR or not I'm looking forward to having some fun and getting out on the road (path) again.
A brother of one of my soldiers, who is a soldier himself, went to Iraq in a different unit and whom I knew at college will be there as well. I'm looking forward to catching up with him after the race and seeing how things are going on his end. Nate is a beast and while he may not have blazing speed because he used to be more of a weight lifter he is still fast and is in serious shape. This year he is doing his first marathon and using this for a tune up race.
My mom will be at the race as usual and we'll see if the wife and new baby make it. I think weather will dictate that more than anything. It maybe a little early in the season to have a baby out there. Regardless the goal is to tune up for Minnetonka Half marathon and keep from getting injured.
Friday, March 4, 2011
A Whole Different Kinda Season
Well there have been quite a few changes since last fall. The first thing I changed was went back to the off season routine I had before my great 2009 season. Getting back to the basics of weight lifting and concentrating on form. I also joined the Richfield Masters Swim Team and have seen great changes in my swimming. Now I have someone watching my stroke on a daily basis who can critique it and help me with the form drills that will most benefit my needs. They also give me a different routine every workout so that I don't get stuck in the monotonous routines. Thank god because I was really starting to get discouraged and don't have the funds to pay for a personnel training session every few weeks.
As for my bike training I had the best worst thing ever happen. Unknowingly my resistance cable on my bike was stuck on a level that was much harder than I thought I was on. In fact I'm pretty sure the week or two before I realized it I was stuck on level ten. I normally work out on level one and two. I was wondering why I was only able to be on my smallest three gears. I though I was just in bad shape after taking a couple of months off because of my knee. When I got the trainer back I noticed that I had developed some serious power. I'm now working out on levels 3-5 and it feels like it use to on one and two. Will this mean more speed on the road? We'll see.Another big addition to this years training arsenal is a HR monitor Kelly got me for Christmas. I've never used one before and, to be honest, never wanted to. I felt like I knew my body best and that a HR monitor would actually hold me back. What I have noticed is exactly that. It holds me back from doing too much. It let's me know when I've had enough or when I can push harder. Most importantly it tells me how my body is reacting to either a single training session or training as a whole. So far I have really been impressed and will continue to use it.
Most importantly was the addition of our daughter in December. We named her Avery and she has taught me so much already. I can't tell you how much I LOVE being a dad. Coming home from work is ten times more exciting than before and holding her in the morning when she is first waking up, stretching and being cute is my favorite part of the day.When she was first born my wife and I had no idea what to expect on many levels. People talk about how hard it is and how much patients it takes. I must admit we have found a pretty good routine and it's fell into place quite well. This was made a lot easier by Kelly not having any Med School rotations from December 3rd through Feb 4th. During that time Kelly did the brunt of the work while I did what I could to help her when I could. For the first couple of weeks Kelly did all the feeding at night. We decided that was not working well so we decided to have her take the first feeding and I would wake up at 4:30, feed Avery, put her back to bed and then get in my morning training session. This worked beautifully and allowed Kelly to get a good stretch of sleep while allowing me to get in my work out. This continued until about a week ago when Avery decided that she did not want daddy to feed her at night anymore and started sleeping from 8pm to 5-6am. AWESOME! While I loved feeding her having her sleep through the night is a huge step and for her to do it this early is a great sign.
What's in store for this season? More short course racing and a lot of flexibility. Right now I'm starting the season with a 10k in April and the Minnetonka Half Marathon on May 1st. Then Gear West and Apple Duathlons in May. After that Minnetonka, Waconia, Graniteman, Heart of Lakes, Turtleman Duathlon and St. Paul Olympic. I'm thinking of doing one or two races in Sept and going to finish up the season again at the Mankato Marathon with my buddy Tyler and hopefully a few other old fraternity brothers.
I'm not expecting much this year but hoping for a lot. When I started getting back into it again in February I was thinking that it would take a while to get back in shape. The good news is that getting back in shape is coming along faster than expected. The only setback is my weight is still in the upper 180s and need to get that down to the upper 170s. Normally that happens more in April-June with the increase in temp and training but I usually start seeing a little drop at this point. So far...notta. I guess that comes with age and children. Or so I hear.
While fatherhood has been great it takes a team to make parenting easy. Kelly has been fantastic and very supportive of my training and working. We have worked out a very good plan for training and racing this season but it is always a work in progress.
Wednesday, September 15, 2010
I am an IRONMAN!
What an amazing weekend! The anticipation for this race was huge as I have been wanting to accomplish completing an IM since I started this sport in 2005. Kelly and I drove over to Madison on Friday and got the ball rolling with registration. Madison is one of the coolest towns I have ever been to. I had the pleasure of partying there for a few weeks after high school before I left for basic training. The town is electric with fun and there is never a dull moment.
Registration was a madhouse. It went rather smoothly though and before I knew it I had been weighed and was on my way. I remember 2008 the year I got back from Iraq and how intimidating everyone was even though I was racing really well. Since then I have not been as intimidated until I saw the people doing this race. They all look ridiculously fast, everyone has a high end bike and it is hard to find an ounce of body fat to spare.
After registration I went for a dip in Lake Monona in front of the Terrace. I was told the water was about 75 so I didn't wear a wetsuit. The wind was up and the water was very rough. I still got in a good swim and felt like a few people might have though I was crazy to be without a wetsuit. As I got in the water someone behind me said "he's crazy" in a soft voice to her son. Yes, yes I am. Later that night I learned the water was actually 68 degrees. No wonder I felt a little chilly for the rest of the evening.
Kelly and I stayed at a friend of mine's house just off campus. Katie had done the Ironman last year and rides the course on a regular basis. I leaned on her for information all weekend. Saturday morning I awoke to red cups littering her lawn and I though how wonderful it would be to be back in college again. Katie and I went for a quick spin on a route that is rarely traveled by cars. On our way back there was some crap in the road so I went around it when a truck came barreling up from behind and laid on it's horn. Since the speed limit was 25 and we were doing about that not to mention we had the right of way I felt the need to give him the old your number one sign. We exchanged some pleasantries as he flew by and I asked him to stop and get out of his truck. Of course he didn't have the balls and kept driving. It was Wisconsin's first football game and I'm betting he was a bit under the sauce already. After that we went and turned in our bikes and transition bags and I went for another quick swim. This time I used my sleeveless suit and the water was perfect.
Katie's boyfriend happened to get a flat while riding out of town so we decided to pick him up and drive the course. Katie showed me the false flats, tough downhill turns and when to let loose and when to stay calm. Without this info it may have been a really rough race. Then it was dinner time and then a little Anchorman to calm the mood.
I actually got one of he best nights of sleep I have ever had that night and woke up feeling great. We headed down to the start and got our bikes ready. I noticed my front tire had lost some pressure so I took it to the mechanics to see if there was anything they could do. They explained that the tire I was using would loose 20-30 PSI in 24 hours and it was nothing to worry about. Problem was when I got back to my bike the end of the skewer was missing. Luckily I found it but the spring was gone. I went back to the mechanics and the had a spare spring. Thank god because I would have worried about that the entire ride.
It was then time to head down to the swim start. It seemed like forever waiting for the cannon to go off. Then it happened. With a loud boom 2,500 people started flailing for position. I stayed on the outside toward the front to keep from getting trampled. I went out perfect and got in a good rhythm. I used the swimming in close quarters technique Duane taught me and it worked like a charm. I felt like I was hardly using any energy and yet was making good progress. At about 3/4 threw I started hitting it a little harder and before I knew it I was running up the helix to transition. I looked at my watch and saw 1:07 for the swim. I was hoping for between 1:05 and 1:10. I felt fresh and very happy with how the swim went. I breezed through transition and before I knew it I was pedaling away.
The first 30 miles or so were a blood bath. At the first aid station I was struggling to get my water bottle in its cage when a guy passed me with a few choice words. I explained in some choice words back that I was just trying to get my water bottle in. A little later I passed him and told him all he needed to do was say something nice like on your left I would get out of his way. I was amazed at how someone could get so upset over a few seconds that could easily be made up in a 112 mile race. I then realized it was nothing to get bent out of shape about and I decided to apologize for my comments. We actually formed a bit of a friendship as I could tell he was a strong cyclist and everyone else around was either pushing to hard too early or using us draft off of. Eventually we dropped them and a little while after that I dropped my knew friend and I started picking people off.
After the first loop I knew I was doing well as I felt great and it had really thinned out. In fact there was hardly anyone around. I then came up on Cathy Yndestad and gave her a big CATHY! as I passed. She was looking good and gave me a big grin and a Go Steve as I passed. I then picked up a couple of guys just before the hilly section. They then found themselves getting dusted on the hills. On the hills I was feeling amazing and people said things like "now that's the way to do it" and simply "wow". I didn't even stand the first loop and then put a little more power in on the second. I felt as if it was almost too easy and never felt fatigued.
As I finished my second loop and started back I was all alone. I held back some to reserve energy and took down my Heed and took an Enduralyte to prepare for the run. I got out of my shoes and headed back up the helix. As I came in Kelly and my mom told me I was in fourth. The way things were going I thought they meant fourth amateur. I was really in about 12th and was fourth in my age group. Non the less I new I was in good shape.
I started the run feeling great but knew not to push hard. I kept a nice easy pace and was feeling great. Then I started to make a few bad decisions. First I decided I was doing so well to walk through the aid stations to conserve energy. In doing that I took some of the Endurance Powerade drink they had. This was a big mistake. I had not trained with this and soon after I started to feel bloated. I pressed on though and was still feeling good. At about mile eleven I made a bathroom stop that was actually a false alarm. I was still feeling good though and I was in perfect shape at the turn around with 1:45 left to come in at 9:50. Then at about mile 15 my stomach started feeling really heavy and yet I was still thirsty and getting low on energy. I had to take a needed bathroom stop and got back into the groove. Soon after that I started to slow down again so I tried some coke as I knew I had to try something to get back into shape. It felt like jet fuel for a few miles but then I started to slow down again. My stomach felt so full that I couldn't take anymore soda. On top of the the soda was not defizzed so it caused me to have to take another bathroom break.
At about mile 21 Todd Langraff passed me with a friendly tap on the back. I gave him a get that Kona slot as he passed. At that point I knew I was going to have to change my goal from making Kona to something else. My stomach was full but I felt like I needed more fluid. At about mile 21 I decided I needed to concentrate on finishing and decided to walk. While walking I met another guy named Joe that was on his first lap. We talked for a couple of minutes and gave a little encouragement. Joe then said he needed to get going and starting jogging away. I then started thinking that I didn't want to walk to the finish line. I made a decision that I wanted to come in before 10:30 and in order to do this I would need a walk run strategy. The strategy I came up with was simple. Run as far as I could then walk some and repeat. Then I started to shuffle my feet. Before long the feet were moving pretty good and my stomach was feeling less uncomfortable. Before I knew it I was clipping along at a good pace.
With about a half mile to go I was feeling great again and I came up on another guy in my age division. We were at the bottom of Capital Hill and I seemed to be in better shape than him. I made a goal to beat this guy. I felt very strong going up the hill and glanced back to see he was in no shape to make a move on me. As I passed the shoot at the turn around there were a few thousand people that went crazy for me. It is a feeling unlike any I have ever had. There were some kids wanting to slap some high fives and I was more than happy to oblige them. When I heard my name called out and that I was an Ironman I felt a rush of accomplishment go through me. It was a culmination of not just an amazing race but years of training and nearly a year pf preparation. I looked up and saw my time of 10:13:54. It wasn't a 9:50 and Kona slot but it might as well have been. I strangely was not disappointed at all that I didn't make my goal. In fact there was actually a little relief as I would not have to fork over another $650 and sacrifice for another year of training. With a baby on the way both time and money will be at a premium and I would rather not have the stress of Kona on my shoulders. Kona will come but it will have to wait a few years.
Registration was a madhouse. It went rather smoothly though and before I knew it I had been weighed and was on my way. I remember 2008 the year I got back from Iraq and how intimidating everyone was even though I was racing really well. Since then I have not been as intimidated until I saw the people doing this race. They all look ridiculously fast, everyone has a high end bike and it is hard to find an ounce of body fat to spare.
After registration I went for a dip in Lake Monona in front of the Terrace. I was told the water was about 75 so I didn't wear a wetsuit. The wind was up and the water was very rough. I still got in a good swim and felt like a few people might have though I was crazy to be without a wetsuit. As I got in the water someone behind me said "he's crazy" in a soft voice to her son. Yes, yes I am. Later that night I learned the water was actually 68 degrees. No wonder I felt a little chilly for the rest of the evening.
Kelly and I stayed at a friend of mine's house just off campus. Katie had done the Ironman last year and rides the course on a regular basis. I leaned on her for information all weekend. Saturday morning I awoke to red cups littering her lawn and I though how wonderful it would be to be back in college again. Katie and I went for a quick spin on a route that is rarely traveled by cars. On our way back there was some crap in the road so I went around it when a truck came barreling up from behind and laid on it's horn. Since the speed limit was 25 and we were doing about that not to mention we had the right of way I felt the need to give him the old your number one sign. We exchanged some pleasantries as he flew by and I asked him to stop and get out of his truck. Of course he didn't have the balls and kept driving. It was Wisconsin's first football game and I'm betting he was a bit under the sauce already. After that we went and turned in our bikes and transition bags and I went for another quick swim. This time I used my sleeveless suit and the water was perfect.
Katie's boyfriend happened to get a flat while riding out of town so we decided to pick him up and drive the course. Katie showed me the false flats, tough downhill turns and when to let loose and when to stay calm. Without this info it may have been a really rough race. Then it was dinner time and then a little Anchorman to calm the mood.
I actually got one of he best nights of sleep I have ever had that night and woke up feeling great. We headed down to the start and got our bikes ready. I noticed my front tire had lost some pressure so I took it to the mechanics to see if there was anything they could do. They explained that the tire I was using would loose 20-30 PSI in 24 hours and it was nothing to worry about. Problem was when I got back to my bike the end of the skewer was missing. Luckily I found it but the spring was gone. I went back to the mechanics and the had a spare spring. Thank god because I would have worried about that the entire ride.
It was then time to head down to the swim start. It seemed like forever waiting for the cannon to go off. Then it happened. With a loud boom 2,500 people started flailing for position. I stayed on the outside toward the front to keep from getting trampled. I went out perfect and got in a good rhythm. I used the swimming in close quarters technique Duane taught me and it worked like a charm. I felt like I was hardly using any energy and yet was making good progress. At about 3/4 threw I started hitting it a little harder and before I knew it I was running up the helix to transition. I looked at my watch and saw 1:07 for the swim. I was hoping for between 1:05 and 1:10. I felt fresh and very happy with how the swim went. I breezed through transition and before I knew it I was pedaling away.
The first 30 miles or so were a blood bath. At the first aid station I was struggling to get my water bottle in its cage when a guy passed me with a few choice words. I explained in some choice words back that I was just trying to get my water bottle in. A little later I passed him and told him all he needed to do was say something nice like on your left I would get out of his way. I was amazed at how someone could get so upset over a few seconds that could easily be made up in a 112 mile race. I then realized it was nothing to get bent out of shape about and I decided to apologize for my comments. We actually formed a bit of a friendship as I could tell he was a strong cyclist and everyone else around was either pushing to hard too early or using us draft off of. Eventually we dropped them and a little while after that I dropped my knew friend and I started picking people off.
After the first loop I knew I was doing well as I felt great and it had really thinned out. In fact there was hardly anyone around. I then came up on Cathy Yndestad and gave her a big CATHY! as I passed. She was looking good and gave me a big grin and a Go Steve as I passed. I then picked up a couple of guys just before the hilly section. They then found themselves getting dusted on the hills. On the hills I was feeling amazing and people said things like "now that's the way to do it" and simply "wow". I didn't even stand the first loop and then put a little more power in on the second. I felt as if it was almost too easy and never felt fatigued.
As I finished my second loop and started back I was all alone. I held back some to reserve energy and took down my Heed and took an Enduralyte to prepare for the run. I got out of my shoes and headed back up the helix. As I came in Kelly and my mom told me I was in fourth. The way things were going I thought they meant fourth amateur. I was really in about 12th and was fourth in my age group. Non the less I new I was in good shape.
I started the run feeling great but knew not to push hard. I kept a nice easy pace and was feeling great. Then I started to make a few bad decisions. First I decided I was doing so well to walk through the aid stations to conserve energy. In doing that I took some of the Endurance Powerade drink they had. This was a big mistake. I had not trained with this and soon after I started to feel bloated. I pressed on though and was still feeling good. At about mile eleven I made a bathroom stop that was actually a false alarm. I was still feeling good though and I was in perfect shape at the turn around with 1:45 left to come in at 9:50. Then at about mile 15 my stomach started feeling really heavy and yet I was still thirsty and getting low on energy. I had to take a needed bathroom stop and got back into the groove. Soon after that I started to slow down again so I tried some coke as I knew I had to try something to get back into shape. It felt like jet fuel for a few miles but then I started to slow down again. My stomach felt so full that I couldn't take anymore soda. On top of the the soda was not defizzed so it caused me to have to take another bathroom break.
At about mile 21 Todd Langraff passed me with a friendly tap on the back. I gave him a get that Kona slot as he passed. At that point I knew I was going to have to change my goal from making Kona to something else. My stomach was full but I felt like I needed more fluid. At about mile 21 I decided I needed to concentrate on finishing and decided to walk. While walking I met another guy named Joe that was on his first lap. We talked for a couple of minutes and gave a little encouragement. Joe then said he needed to get going and starting jogging away. I then started thinking that I didn't want to walk to the finish line. I made a decision that I wanted to come in before 10:30 and in order to do this I would need a walk run strategy. The strategy I came up with was simple. Run as far as I could then walk some and repeat. Then I started to shuffle my feet. Before long the feet were moving pretty good and my stomach was feeling less uncomfortable. Before I knew it I was clipping along at a good pace.
With about a half mile to go I was feeling great again and I came up on another guy in my age division. We were at the bottom of Capital Hill and I seemed to be in better shape than him. I made a goal to beat this guy. I felt very strong going up the hill and glanced back to see he was in no shape to make a move on me. As I passed the shoot at the turn around there were a few thousand people that went crazy for me. It is a feeling unlike any I have ever had. There were some kids wanting to slap some high fives and I was more than happy to oblige them. When I heard my name called out and that I was an Ironman I felt a rush of accomplishment go through me. It was a culmination of not just an amazing race but years of training and nearly a year pf preparation. I looked up and saw my time of 10:13:54. It wasn't a 9:50 and Kona slot but it might as well have been. I strangely was not disappointed at all that I didn't make my goal. In fact there was actually a little relief as I would not have to fork over another $650 and sacrifice for another year of training. With a baby on the way both time and money will be at a premium and I would rather not have the stress of Kona on my shoulders. Kona will come but it will have to wait a few years.
Thursday, September 9, 2010
Ironman Wisconsin
The time has come. I have had many firsts in my life. Most of which led to more difficult firsts. Unless I decide to run an ultra marathon (highly unlikely with my bum knee) this will probably be the last first when it comes to testing my limits of endurance sports. Because of the hilly and difficult bike route Wisconsin Ironman is regarded as one of the toughest triathlons around. This is in addition to a 2.4 mile swim, 112 mile bike and 26.2 making this a very difficult first to tackle.
I have absolutely no idea how this is going to turn out. I have been plagued with injuries all year as well as more than likely having an iron deficiency since June. I have tapered the past few weeks and feel much more rested and like my legs are ready to explode. However when I go on light runs to keep them up to speed the legs feel like they have forgotten what to do.
My goal for this is simple.... finish. After that the goal is to get a Kona slot. By my calculations if I come in at 9:50 or better I should get a slot. If I come in at that time and don't get a slot I will feel like I did all I could. Although I do have a few other fun goals. I want to be the fastest combat vet. Unfortunately this is nearly impossible to track but I'm betting this is an achievable goal. I would also like to be the fastest person from Minnesota. If it weren't for Todd Landgraff I would say this would be very possible. Unfortunately my knew found friend and arch nemesis will be there and has a wicked fast run split that will be tough to fend off. Regardless I hope we get to enjoy a trip to Kona together. That would be awesome!
In order to go for a 9:50 I have set some goals for pace. First I need to swim around a 1:05 and feel fresh. A month ago I was very worried about this but with another lesson from Duane Dobko I seem to have found my old stroke and feel very comfortable in the water again. I know I have thought this a few times this year but I know feel it more than ever. I seem to be skimming the water rather than fighting through it. Next I need to do around 22 mph on the bike. This is more than possible as I have been doing roughly 20.5 on my long training rides on my heavier bike with about 6 1/2 pounds of water to go a long with it. The question is can I keep that pace and still keep enough in my legs to run a marathon afterwards. Not only run it but run it in roughly an 8 min pace. I think this is very possible but I have no idea if it will happen.
The wild card is my nutrition. I should have done more research a few months ago as I found out I need to consume roughly 300 calories an hour. In order to do that I need to fire down three Gus' an hour. In training I have been doing 2 at most. I don't know if my gut will be able to handle the increase or not. If it does I will be in good shape.
I'm looking forward to the trip with my wife. Kelly has been extremely busy this summer with her rotations and has only been able to come to a couple of races. Also making the trip will be my new sister and brother in law and step father in law and as always my mom. It will be great to have all that support and I'm sure I will need it on the run.
This has been a tough road. Injuries, exercise induced asthma, time away from friends and family, insane long training days and weeks along with all the fatigue that goes with it. When I added up the numbers I was amazed. Since I started keeping records on Jan 15th I have run 790 miles in 99.15 hours, biked 2,928.1 miles in 136.75 hours and swam 332,150 yards in 129 hours. For a grand total of 364.9 hours trained. This equates to 15.2 days of straight training. Hopefully all this will add up to me becoming an Ironman on Sunday.
I have absolutely no idea how this is going to turn out. I have been plagued with injuries all year as well as more than likely having an iron deficiency since June. I have tapered the past few weeks and feel much more rested and like my legs are ready to explode. However when I go on light runs to keep them up to speed the legs feel like they have forgotten what to do.
My goal for this is simple.... finish. After that the goal is to get a Kona slot. By my calculations if I come in at 9:50 or better I should get a slot. If I come in at that time and don't get a slot I will feel like I did all I could. Although I do have a few other fun goals. I want to be the fastest combat vet. Unfortunately this is nearly impossible to track but I'm betting this is an achievable goal. I would also like to be the fastest person from Minnesota. If it weren't for Todd Landgraff I would say this would be very possible. Unfortunately my knew found friend and arch nemesis will be there and has a wicked fast run split that will be tough to fend off. Regardless I hope we get to enjoy a trip to Kona together. That would be awesome!
In order to go for a 9:50 I have set some goals for pace. First I need to swim around a 1:05 and feel fresh. A month ago I was very worried about this but with another lesson from Duane Dobko I seem to have found my old stroke and feel very comfortable in the water again. I know I have thought this a few times this year but I know feel it more than ever. I seem to be skimming the water rather than fighting through it. Next I need to do around 22 mph on the bike. This is more than possible as I have been doing roughly 20.5 on my long training rides on my heavier bike with about 6 1/2 pounds of water to go a long with it. The question is can I keep that pace and still keep enough in my legs to run a marathon afterwards. Not only run it but run it in roughly an 8 min pace. I think this is very possible but I have no idea if it will happen.
The wild card is my nutrition. I should have done more research a few months ago as I found out I need to consume roughly 300 calories an hour. In order to do that I need to fire down three Gus' an hour. In training I have been doing 2 at most. I don't know if my gut will be able to handle the increase or not. If it does I will be in good shape.
I'm looking forward to the trip with my wife. Kelly has been extremely busy this summer with her rotations and has only been able to come to a couple of races. Also making the trip will be my new sister and brother in law and step father in law and as always my mom. It will be great to have all that support and I'm sure I will need it on the run.
This has been a tough road. Injuries, exercise induced asthma, time away from friends and family, insane long training days and weeks along with all the fatigue that goes with it. When I added up the numbers I was amazed. Since I started keeping records on Jan 15th I have run 790 miles in 99.15 hours, biked 2,928.1 miles in 136.75 hours and swam 332,150 yards in 129 hours. For a grand total of 364.9 hours trained. This equates to 15.2 days of straight training. Hopefully all this will add up to me becoming an Ironman on Sunday.
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