Year of the Ironman




Ironman is every person trying to find out what he can do. Swim 2.4 miles, bike 112 miles, run 26.2 miles, brag for the rest of your life.





I will brag. Not in my own ability, but in the power of God who created me. The God who loved, ransomed, restored, mercied, and graced me. It is in Him I have ability. It is in Him I find strength, refuge, and healing. It is to Him I will strive to give all glory, for this race and the race of life.





I am not going at this alone. Also competing are two friends I have known since childhood. It will be an honor to train and race at their side. My wife and children are what get me through the hours of monotony and keep me going when I want to stop. Thoughts of them ease the pain. My team mates and coach at Tri4Him provide experience, advise, and physical & spiritual support. Success would not be possible without each of these relationships.





It takes a village to make an Ironman and my village is strong. This is my journey through the year of the Ironman. A journey that leads to Panama City Beach, Florida on November 5, 2011



Monday, December 12, 2011

Soli Deo Gloria

The five solas are five Latin phrases that emerged during the Protestant Reformation.  The five solas articulated five fundamental beliefs, pillars which Reformers believed to be essential of Christian life and practice.  Sola scriptura teaches the scripture to be the authoritative word of God.  Sola fide teaches salvation by faith alone, Sola gratia by grace alone, and Solus Christo through Christ alone.  Soli Deo Gloria declares that all glory is due to God.  My hope over the past year as I prepared for and raced the Ironman is that it would bring glory to God.  In that, there was nothing special about the Ironman, it was simply something I was doing and therefore my ambition for it was to honor Him.  I hold this ambition throughout my role as husband, father, banker, friend, triathlete, golfer, football fan, and everything that defines me.  The Ironman was special in that it allowed a platform to share my faith as well as the faithfulness of my God.  It allowed me to demonstrate to myself and other the incredible ability of the bodies He created.  It required me to look outside of myself; to lean on Him and those He has placed around me for support. 

Ironman requires sacrifice and that sacrifice results in pain.  Sacrifice and pain are not felt just on race day, but on each day of the journey.  The only way to continue submitting yourself to such is to learn to delight in sacrifice and find joy in pain.  A perspective of the prize is required to endure.  The costs of Ironman cannot compare to the price paid by Christ as he experienced the passion, but He demonstrated strength and resolve that provide us hope.  The scripture tells that it was for the joy set before Him that He endured the cross and scorned its shame.  Christ delighted in sacrifice and took joy in pain knowing that the result would provide for reconciliation between man and God. 

Many Ironman finishers chose to commemorate the achievement with a tattoo of the Ironman logo.  Despite my phobia of needles, I was always open to getting a tattoo; I just never could commit to anything being permanently drawn on my body until Ironman.  The Ironman title is for life, and so is my tattoo.  I am no artist, so I wasn’t sure what my tattoo would look like.  Long before I even registered for the Ironman I knew I wanted to include Soli Deo Gloria.  This would describe the purpose of my life, including my Ironman journey.  I also felt a crown of thorns would demonstrate Christ’s passion and willingness to endure pain in order to gain the prize of salvation for humanity.  I believe it is fitting that the crown and phrase are in the foreground and the Ironman logo serves as the background.        

Like most things I do, I did extensive if not excessive due diligence prior to getting the tattoo.  I consulted others who have been branded with an M-Dot and researched artist.  My wife made fun of me for this, but she was going with me to get a “youthful indiscretion” covered up.  An artist came highly recommended and after learning that she was a triathlete, I was sold.  We made the trip to 6th street in Austin and despite my nervousness, it was a great experience.  I drove Megan a little crazy finalizing the stencil; it was an epic clash of the free thinking tattoo artist and the type A triathlete!  I had long dreaded the needle, but took comfort in the fact I have never seen a half finished tattoo.  The sensation was not nearly as bad as I had feared and after a few minutes I relaxed and enjoyed the experience.  Fortunately I was easily distracted by our triathlon conversation!  If you’re considering a tattoo, she is definitely worth the trip!  www.bijoustudio-atx.com Megan, thank you for your patience and sharing your talent with me.

We are now five weeks removed from Ironman.  I have made a complete recovery and gained at least five pounds!  Immediately after returning home I decided to take advantage of my fitness and mark marathon off my bucket list.  The Houston marathon lottery was months ago, so in order to gain entry I am currently campaigning to raise $1,000 for the Down Syndrome Association of Houston.  Be a part at http://www.ChevronHoustonMarathon.com/Donate/PersonalPage.cfm?MID=8256&CRID=33&CID=305.  My second workout after Ironman was a 16 mile run; no rest for the weary!  My training plan execution was almost flawless in preparation for Ironman, but not so much anymore!  I have gotten in all my long run workouts, but otherwise I’ve taken a few more rest days than prescribed.  I am confident I will do well in the marathon and I’m enjoying the extra down time.    

My favorite season is upon us!  I love Christmas, NFL playoffs, BCS bowls, cool temperatures, and a new year.  The kids are wrapping up their first semester and looking forward to the break.  We were heartbroken when Jacob’s football team lost one game shy of the super bowl.  Claire and Bella are about to making their acting debut at the playhouse they have been taking classes at.  Nicole’s photography is getting really busy.  She is doing some really cool stuff with family portraits, senior pictures, wedding, headshots, and pretty much anything else people want pictures of.  Check out her latest at http://www.capturedbynicole.net/        

Friday, November 11, 2011

The Ironman

What an experience.  This past week was the climax of over a year in the making.  In the fall of 2010 I was inspired by Tri4Him teammate Tobey Stevens to dare to challenge myself to the Ironman, the ultimate in long distance triathlon consisting of a 2.4 mile swim, 112 mile bike, and 26.2 mile marathon.  I had survived accompanying him through some of his training as he prepared for the 2010 Ironman Florida.  I consulted my coach and others and the consensus was supportive.  Just over a year ago David and I made the 600 mile drive to Florida and witnessed Tobey become an Ironman.  The next day Kyle, David, and I registered for Ironman Florida 2011 and since that moment, Ironman has never been more than a though or two removed from mind.

Kyle, David, and I grew up together.  We went to the same school, same church, and played in the same little league.  Eventually we each went our own way, but were reconnected through triathlon.  Over the past year we have traveled thousands of miles together under our own power, but not without the support and love of friends and family.  We each are blessed with wives that love us and children that inspire us.  We are the legacy of Tri4Him members who have crossed that finish line ahead of us.  We wear the colors of an organization whose goal it is to glorify Christ through triathlon and all other things.  Our coach is a godly man, supplying wise council on all things concerning training, racing, and life.  It takes a village to make an Ironman, and our village was strong. 
 
We each were dedicated to the training plans provided by our coach and each did the work necessary to prepare.  We often talked about race day and fantasized what it might be like to cross that finish line and be declared an Ironman.  We drew from our experience racing in the Ironman 70.3 and watching Ironman Texas.  The summer months were consumed with short course racing and hot weather.  Each taught me lessons I would draw from on race day.  As November approached focus turned to endurance building and the price of Ironman started to come due.  The true price of Ironman is paid in time, something precious and valuable.  Early to bed and early to rise is the way of the Ironman in training.  Time is billed in the form of hours spent on the road and time spent in bed allowing your body to heal.  Without the patience and support of my wife and family, none of this would have been possible.   

After taking the kids trick or treating Monday night, I made my way over to David’s house.  Rik joined us well before sunrise then we met up with Kyle somewhere you don’t want to stop too long in east Texas.  11 Hours later we checked into Sugar Beach Condos- the same unit that had hosted Tobey the year before.  I beat David on a coin flip and claimed the master bedroom complete with king size bed, Jacuzzi tub, and an amazing view of the beach (Kyle liked reminding us his unit had a better view).  Our condo was on the run course and about a half mile from the host hotel and finish line.  We went for a short run and afterward walked out on the beach.  I believe it was then I told Rik that I hated how fast this week would pass.  He reminded me Saturday wouldn’t pass so quickly, but in retrospect it did.  The sand was cold and the water colder, but it was flat and crystal clear; absolutely beautiful.  Each night we took in the sunset and I was reminded of Tobey watching the sunset as he raced the year before. 

Wednesday we took the bikes out to tour the run course and then went over to athlete check in.  We were given the Ironman bracelets we would wear proudly for the next few days then lightened our wallets in the Ironman store.  That afternoon we made our first of three trips to the airport then that evening we grilled steaks on the beach as we once again watched the sunset over the horizon.  Afterward we drew strength from the scriptures and spent time in prayer together.  Thursday was our first ever experience of an ocean swim.  We’ve swam in pools, ponds, bays, lakes, and rivers, but this was different.  Perhaps the biggest difference was the fact that we could actually see to the bottom!  The clear water also gave sight to the hundreds of jelly fish that surround us.  Despite being tossed by waves, we made it out unscathed.  We returned to the airport to pick up Dr. John and the Tri4Him team was complete.  Finally that evening my family arrived.  I couldn’t wait to see them and share all of this with them.  Friday was a blur.  A final quick ride on the bikes and we turned them over to WTC.  We also made our final gear selections and turned in our transition bags.  We took it easy the rest of the day and I got the chance to watch the sunset with kids; countdown and all!  We had breakfast for dinner and then one more early bedtime.  I slept better than anticipated, but was still up before the alarm.  I had my usual breakfast, got dressed, met up with the boys, and we headed to transition.

I would be remiss if I did not make special mention of Rik Cazares and his contribution to this trip.  Rik completed Ironman Texas a few months prior and came along to share his experience as well as help out.  As “Iron Sherpa” he demonstrated the heart of a true servant.  He volunteered for the menial tasks and relieved us and our families of stress and burden.  Despite the heard time we gave him, he never refused a request.  He was invaluable in the days leading up to the race as well as during and afterward.  Thank you Rik for all you did.  I hope to return the favor someday.

As the 2500+ athletes were making there way to the beach, I was looking for my family.  Despite the national anthem and pro start, I was not going to start this race without seeing them!  With a few minutes to spare I got my kisses and made my way into the sand.  Considering everyone had a black wetsuit, green cap, and goggles, there was no way I should have found David and Kyle, but I did.  Shortly after the cannon went off and chaos ensued!  I’ve been in lots of open water swim starts and been kicked, punched, dunked, and swam over, but nothing prepared me for this.  It was absolute congestion with no where to go.  As soon as a spot would open it would be filled.  This lasted seemingly forever, but eventually I found a patch of open water.  Despite a constant presence of jellyfish, I managed not to get stung.  I later heard others were not so fortunate, many getting stung on their face.  The swim was two loops around a 1.2 mile course.  As I neared the beach the water cooled and I could see the bottom again.  I finished my first loop, grabbed a quick drink, and head back into the water. 38 minutes; I would spend the next few hundred meters trying to multiply that by two (multiplying minutes is hard while swimming).  I was pleased with the time and thrilled at the prospect of completing the swim in 1:16, which was the time I exited the water for the second time.  This was my favorite swim ever- beautiful water, a solid pace, and the easiest part of my day!

An average swim to bike transition will take me anywhere from one to three minutes.  15 Minutes after I exited the water I was on my bike.  This transition was obviously different; a run across the sand, a visit to the wetsuit strippers, under the fresh water shower, through the breezeway, pickup bike gear, and head into the hotel to change.  It was there I met hundreds of other guys attempting to put on cycling gear as quickly as possible while wet and cold.  Despite trying to dry off, skin tight spandex and compression apparel does not go on easy!  I heard my name being called and on the next row I saw Kyle.  He had come out of the water a few seconds ahead of me and we set out to get our bikes together.

We stayed within eye sight the first six miles as we headed west into the wind.  We were both taking it pretty easy, as we had a long ride and a long day ahead of us.  I lost sight of Kyle and settled into a conservative effort.  The first forty miles were routine.  We continued to battle a decent head wind, but otherwise the weather was perfect.  I’m not sure why, but it was around the two hour mark a long stretch of a hard miles began.  The terrain hadn’t changed.  My heart rate, power, cadence, and effort were all the same.  My nutrition and hydration were going as planned, but my head was not.  Strangely I felt alone despite being surrounded by dozens of cyclist, competing in the race I had looked forward to for months.  I prayed and thought of my children.  Things got worse as we approached half way and we turned off the smooth roads we had been riding to an 11 mile stretch of the worst roads I have ever ridden.  The roads were so rough they had become littered with debris shaken from other bikes.  It was along this stretched I took a “pit stop” and saw David go by.  He had been suffering knee pain and been on my mind all day.  Seeing him do well helped my mental game, but there were still a few miles of rough road ahead.  The rough road ended, but almost immediately the flat landscape turned to hills.  Most would not call these hills, but when all your training is done just north of Galveston, anything that requires an up-shift is a hill.  The course returned to the roads we road out on and I finally settled into a solid pace and I began to feel better.  I kept an eye out for David’s green helmet, but instead saw Kyle in line for one of the few port-a-cans on the course.  As we approached the beach Kyle caught up to me and we saw what we believed to be on course photographers that turned out to be Piper and Rik on a scooter.  We hit the beach and once again road into a headwind back to transition.  6:06 later, Kyle and I returned to transition together after having completely different rides.  My bike, “Blackbird” turned in a flawless performance despite concerns raised in the weeks leading up the race.

We grabbed our run gear and headed back into the changing room.  This time it was less crowded and to our surprise there sat David tying his shoes.  We had ran three abreast in training and often joked it would be like that at the Ironman- I was excited at that possibility, but also nervous about the asthma that had derailed many of my training runs off the bike.  David took out first and a few minutes later Kyle and I made our way out.  With David’s knee injury we expected to catch up to him in the first few miles, but that never happened.  As we exited transition, my family was waiting on me.  I grabbed a quick kiss from my wife and kids and we set off to run our first ever marathon.  Around the first corner we saw Kyle’s family.  You see all sorts of things on an Ironman run course.  Aid stations included dominatrix, Santa’s helpers, Marines, and cheerleaders.  The streets are lined with posters, bell ringers, and loved ones.  The roads are covered with chalk written messages.  We would learn later that many had been drawn for us, but we didn’t see them.  Ironman Florida is a two loop run that starts on the beach, crosses into a neighborhood, back to the beach, then turns around in a state park, and follows the same route back. 

We ran strong through the first two miles, but it didn’t take me long for my chest to tighten and my pace to slow.  Two hits from my inhaler and we were off again, but Kyle looked a lot better than me.  I was honestly terrified of being dropped and having to run this marathon by myself.  I was told by others that God would show up on the course, and in those miles I realized that Kyle was gift.  He dragged me through those miles and pushed me to keep going.  Many asked if we were doing a run/ walk program, I replied “yes- he wants to run, I want to walk”.  We made our way through the neighborhood, along the beach and through the park and back to the loop.  As we approached the end of the first loop we saw David for the first time on the run course.  He was about 10 minutes ahead and looking strong.  This encouraged me and got me through the next mile when we saw our families again.  Nicole gave me my biggest emotional high of the day when she told me Jacob’s football team had won and would be advancing in the playoffs.  I had told her to tell me if they had won, but wait if they had not.  I was worried when she didn’t say anything at our first meeting!  We finished the first loop and set off to do it again.  All day we had prepared for the inevitable point that would come somewhere along this final 13.1 miles; the point where another step seems impossible or hurts too bad.

As we re-entered the neighborhood the miles became more difficult, but not impossible.  The sun was beginning to set and we traded ice chips for warm chicken broth.  We also went to the flat soda for an extra kick of sugar and caffeine.  Darkness set in as we entered the park.  It was here that loved ones had the opportunity to send a message.  A mat picked up our timing chips and notes were displayed on a large message board.  Kyle’s came up first, “great effort” then mine, “you win, thanks”.  What does that mean?  Though these weren’t the inspirational messages we had hoped for, the laugh lightened our spirits and we exited the park.  We later found out these were not the messages our families had sent us.  The park included mile 19; the longest I have ever ran.  The next mile was Kyle’s longest, so we were both in unfamiliar territory.  We continued to expect the inevitable wall to hit, but instead we were each energized.  As we started the final 6 miles to the finish I felt better than I had all day.  The miles began to pass quickly and it felt like were flying; in reality we were still running over a 9:00 pace.  In the darkness of the neighborhood with about three miles to go we met up with Ron.  I had run the final lap with Ron at my first Ironman 70.3 event and here were approaching the Ironman finish together.  Around mile 137 my groin muscles had enough and began to cramp.  Fortunately Kyle was packing pickle juice and it did the trick.  We exited the neighborhood and approached our condo.  We took a final short walk and set off to finish the race.  That last 1.2 miles went by way to fast, but at this point we were running our fastest of the day.  We rounded Alvin’s Island, the final landmark, and entered the finishing chute.  Spectators line the chute and the energy is like none other.  The road changed from asphalt to the Ironman mat and we crossed the finish line 12 hours 22 minutes and 54 seconds after we had started.  We heard the words we had dreamed about for so long “You’re an Ironman”! David crossed about 15 minutes ahead of and was wheeled to the medic tent after leaving everything on the Ironman course. 


Everyone crosses the finish line a little different.  Some do a victory dance, some high five there way through the chute, others roll across the finish to raise awareness for the disease ALS.  I simply crossed the finish and enjoyed earning the right to stop moving.  I embraced Kyle, thanking him for his patience and inspiration.  Apparently I am incapable of crying, because in that moment I shed no tears.  All I could come up with to describe my feelings were humble and grateful.  The Ironman certainly had humbled me and I was grateful to have conquered it.  Humbled by the dozens of people who made this moment possible for me and grateful for each one of them.            
                   
To get the full experience I did a stint in med tent myself.  It was here I met up with John who had bested his Ironman Texas times in all three disciplines.  My biggest phobia is needles, but at that point I was lobbying for an IV.  I was dehydrated and cold and knew fluids would make it hurt a little less the next morning.  They wrapped me in heating foil, fed me more chicken broth, and sent me home.  Later that evening David and I went to enjoy our first solid food of the day, but the on course nutrition had left our mouths raw. 

Somewhere around 2am I drifted off to light sleep only to awaken at 5am.  The boys were headed down to the Ironman village to purchase finisher gear that sells out almost as soon as it is available.  One more crazy thing to complete the trip!  We sat outside the store in the pre-sunrise cold and relived the race.  We swapped stories with those around us and complained about how much we were hurting.  The rest of that day was spent with the family.  We relaxed and spent time on the beach.  The water was refreshing as was playing with the kids.  It was sad to depart the next morning.  Panama City Beach had been a special time and special place, but it had served its purpose.  As I wrote in the condo’s guest log, we arrived triathletes and departed Ironmen!

As I started to write this I struggled for words to describe the experience.  I though about just describing the race, but race day was just a piece of the bigger picture.  This was truly a year long adventure.  I tried writing just a first person account, but that too was insufficient.  This story is about a group that shared an experience that changed each of us for the better and made us brothers in arms.  Thank you once again to everyone who helped give me this gift.  If you’re reading this, chances are you contributed (some even from as far as Africa and China).  Perhaps the most significant thing I take away from this is the value of doing something difficult.  I wanted my kids to see me do something bigger than myself and someday do their own Ironman, whether it is a 140.6 mile race or something else that requires faith, hard work, reliance on loved ones, and strength from their creator.     

Monday, October 3, 2011

33 days to go

1019- My bib number for Ironman Florida.  The list was released last week and it contains the names of approximately 2800 ambitious athletes.  Some have the ambition to win the race, some qualify for the Ironman World Championship in Hawaii, some (like me) finish within a goal time, others beat the midnight cutoff.  The list ranges from 18 years to over 80 and represents those from all over the US and world.
 
Prior to two weeks ago I had never completed an Ironman distance.  Since then I have swam longer than 2.4 miles twice and ridden over 112 miles just once.  I learned that the Ironman distances are long, yet attainable.  I ran a record long distance of 17 miles and am scheduled for 19 miles next week, but the full marathon will have to wait until race day!  This week we are enjoying a reduced training load in anticipation of our first race rehearsals.  These workouts include a 4,100 meter swim on Friday (2.55 miles) then a 117 mile ride followed by a one hour run on Saturday.  These workouts will acquaint us with the race day experience as well as give us an opportunity to dial in our equipment, hydration, and nutrition.  We will repeat the process two weeks later then begin the two week taper.   
 
Just over four weeks remain until race day and the days and weeks are starting to pass quickly.  My hardest workouts have been running off the bike after riding over 100 miles.  We typically run around three miles and they can be brutal!  It’s during these runs I cannot imagine running a marathon off the bike, but I look to those who have gone before and completed the task.  My faith in my coach and team mates who have gone before remain strong and serve as confidence in my ability to finish the race.  Apart from that things are going really well.  We are all injury free and getting stronger by the week.  We are looking forward to a great week with family, friends, and a few thousand strangers joining us on and around the race course.  The Ironman World Championship will be held on Saturday, so all eyes in the triathlon world will be on Kona , Hawaii .  Unfortunately television coverage won’t be shown until after our race.  I’ve watched almost every year’s race for the past decade, but this year will be the first when I have an idea of what they are truly experiencing!
 
Over the past few days we have finally started getting a little relief from the heat.  Highs are still around 90, but mornings are pleasant with lows in the 60s and make for some really enjoyable runs.  Things around the house are pretty crazy these days.  Nicole has also been in a year long preparation for Clinefest, Claire and Jacob’s school fundraiser.  Like Ironman it all comes down to one day, but requires months of preparation and sacrifice.  I am so proud of the wonderful job she has done organizing volunteers, leading committee chairs, and working with sponsors.  She has definitely earned a few relaxing days in Panama City Beach !  Jacob is about half way through the football season and on route to make a playoff run.  He continues to inspire me and I hope my Ironman experience will someday inspire him to difficult things.  Claire and Bella recently decided dance wasn’t for them and have decided to take up acting.  I can’t wait for their performances!  As promised, no more race reports until after I am an Ironman. 
 
Next up- the iPod playlist that helps me pass the hours and then the final countdown.  Next update will be within a week of race day! 
 
 

Tuesday, September 20, 2011

My favorite things

I have made a claim for my best post ever (see The Plan).  This may be my worst post ever, unless you are a tri-geek like me.  This post is a list of the extensive collection of gear, equipment, and other stuff I have acquired and use throughout my triathlon training and racing.  I hope it may be beneficial to those considering making a purchase or to those getting into the sport.  In swim, bike, run, and other order…

My favorite things
  1. T4H performance membership- There is no way I’d be doing this Ironman thing without my coach, training plan, and teammates.
  2. Aqua Sphere Cayenne goggles- never leak, never fog.  What more can you ask from a pair of goggles?
  3. Cervelo P3- mine is a 2010 Ultegra model named Blackbird and is stock with the exception of the ISM Adamo saddle and Look carbon pedals. 
  4. Quarq power meter- training and racing with power has revolutionized my cycling!  It really takes the guess work out and gives instant and repeatable feedback. 
  5. Zipp wheels- on race day I run a Sub-9 disc and 808 front.  They are light, responsive, fast, and intimidating!
  6. Rudy Project Wingspan TT helmet- It goes on easy, fits great, and perhaps best of all, is almost as cool as my road helmet.  Thanks to our T4H sponsorship, it is also a great value
  7. K-Swiss blade light shoes- ran 13.1 miles at IMTX70.3 with no socks.  No blisters, no pain, and the drain holes kept them dry and light.
  8. Brooks Launch shoes- great light weight trainer.  Slightly heavier than the K-Swiss, but provide more stability and cushion.  I currently own three pairs, two of which will be used at IMFL
  9. Compex- electrical muscle stimulator that is magical!  Prevents soreness and speeds recovery/ healing
  10. Body Glide- You don’t appreciate it until you forget to apply it!
  11. Dailymile.com- like facebook for triathletes.  Tracks swim, bike, & run workouts and has connected me to IMFL athletes all over the country.

Honorable mention
  1. TYR Torque- speed suit that has helped me move from the middle of the pack to slightly better than middle of the pack
  2. Exterra wetsuit- haven’t gotten to use it very many times due to warm weather racing, but it sure is great in cold water!  Exterra T4H sponsorship really makes it a great value
  3. Garmin 500 bike computer- way more data than you could ever use!  Makes intervals super easy to track. 
  4. CompuTrainer- not a lot of fun, but indoor workouts are a necessary evil.  Borrowing one saved me $1,500!
  5. X-Lab wing- fits two bottles behind the saddle to provide for plenty of hydration and storage while keeping the frame clean and aero.  Also holds CO2 kit and spare tubes
  6. Speed laces- nothing slows down T2 like tying laces.  Shoes slip on easy and fit snug
  7. Pickle juice- straight from the pickle jar, nothing cures cramps like a shot of pickle juice!
  8. TYR Convoy bag- holds everything for race day and then some.  Only transition bag I found that carried an aero helmet
  9. Hammer Recoverite- nothing tastes better after a hard workout.  Provides carbs and protein so I can do it all over the next day.  T4H sponsorship keeps it affordable  
  10. Tri-talk podcast- It’s been a while since a new episode has been released, but I still listen to the archive for great advise and information
   
Good stuff
  1. T Mat- I used a towel in transition for a long time, but the T-Mat really helps keep transition neat and clean.
  2. Pull buoy- really helps to break up pool sessions as well as provide body position feedback and build upper body strength
  3. Swim fins- swim drills really sped up my swim, but without my Aqua Sphere Zip fins I’d still be in the pool!  
  4. Specialized pump- I had a cheap one for a long time, but it just doesn’t cut pumping up tubulars to 11 bars
  5. Specialized Tri-vent shoes- easy on and off and comfortable for 100+ mile rides.  Drain holes are there if you need them!
  6. Profile Design Aero drink- provides for hydration/ nutrition while riding in the aero position.  Easy to fill and the aero shape helps break the air over the head tube
  7. Zipp speed box- keeps my gels close and stores everything else I need to carry on the bike.  The shape also keeps the air separated passing over the stem
  8. Garmin 305- easy to read heart rate, pace, distance, and time (and pretty much anything else you want to know)
  9. Fuel belt- provides hydration and nutrition on the long runs in the heat
  10. Ironman perform- good source of calories, carbs, and electrolytes.  It’s on the Ironman course so its on the training rides too
  11. Jack3d- caffeine source that provides race day boost.  Also great for unmotivated workouts

Next post- the IPod playlist that gets me through the long workouts

Wednesday, September 7, 2011

59 days to go


The hotter the heat, the stronger the iron.  We have certainly had our fair share of heat available and I am confident it has translated to strength.  It has been a record setting year with at least 40 days exceeding 100 degrees and a 24 consecutive day stretch  of triple digit temps.  There was almost too much heat and almost no rain to speak of in August when I exceed a century for the first time logging 108 running miles.  Just over a week ago we set a new record high of 107 degrees, but we have been blessed this week with lows in the 60s!  I couldn’t remember the last time I looked forward to a workout as much as I did this morning’s run and it did not disappoint.  A side effect of all this heat has been an onset of Exercise Induced Asthma.  I had never had any asthmatic symptoms until about two months ago, but as the heat and duration of workouts have increased, so have the effects.  There’s an easy cure for exercise induced asthma (stop inducing exercise), but that’s not an option.  I am optimistic that cooler weather will alleviate the problem.  Fortunately Ironman Florida is forecasted for pleasantly cool temperatures.

Late summer brings back to back racing.  First was the Clear Lake Int’l triathlon.  We had a great turnout of 58 Tri4Him athletes competing in the spring and Olympic distances.  I was more comfortable in the water than any race prior despite getting some cuts on my hands and feet from some barnacles around the bulkhead.  After climbing a 6ft ladder out of the water, the bike course was fast! (except climbing the Kemah bridge twice).  I set personal records on the swim and bike, but the increased effort and temperatures caught up to me on the run.  The aforementioned asthma limited my runs to just a few hundred yards at a time.  That increased slightly when a team mate caught me and shared her inhaler with me!  Rik caught  me and despite my attempts, the paparazzi caught us walking.  Even though I had a strong swim and bike I was disappointed in the day, especially since it cost me the long ride scheduled on my training plan. I am learning more and more that we race and train triathlon; not three individual disciplines!


 I resolved to a methodical week of training which included a 14 mile run on Wednesday and a 95 mile ride on Saturday.  That evening I felt great, so we packed up the family and headed to Freeport for the Summertime Blues race.  We again had a great showing of T4H triathletes, including many who were competing for the first time.  Temperatures were much more comfortable, but at the cost of 20mph winds.  This made swimming straight a little difficult and riding a disc wheel a little nerve racking!  Learning from the previous week I intentionally backed off a little on the bike, especially crossing the huge bridge!  Despite taking it easy I still turned in the fastest bike split in the age group by over two minutes.  Feeling great off the bike I started the run at an aggressive pace.  There was no one within sight behind and those ahead of me were likely out of range.  I resolved to maintain my pace, but as I approached mile 2 (of 3) an age grouper closed the gap.  I pushed to hang with him to the finish, but in the final surge he pulled ahead and won by 2 seconds.  At the end of the day I had my best race to date and took home a 2nd place finish for the 2nd time this year.  My secondary goals of a sprint win and Olympic podium spot will have to wait for next season.  The race schedule is complete, now all focus is on the primary goal of the Ironman!

We are currently half way through our 16 week training plan and enjoying a recovery week with reduced intensities and load.  Of the four headed to IMFL I am pleased to announce that despite minor injuries we are all strong and healthy (for guys training for Ironman).  Despite all the hard work we’ve put in, I find it hard to believe we start tapering for the race in just 6 weeks.  Some doubt and fear is already beginning to creep in, but we resolve to look to our coach, our peers, our families, and our God to see us through.   

Anything of significance requires sacrifice and Ironman is no exception.  To date I have managed quite well, but as race day approaches and training load increases it is becoming more difficult.  Perhaps of greatest cost will be missing some of Jacob’s football games.  He is a few weeks in to flag football and I could not be more proud of his progress.  He is smallest in stature on the team of 5 and 6 year olds, but he has already earned the name Mighty Mouse for his tenacity and determination.  As a CS Lewis fan, I prefer Reepicheep.  I have committed to be at all of his practices, but unfortunately all the games are on Saturday morning, the time when my most important and longest workouts are held.  When possible, I will alter my route to be at the game, but instead of sitting in the stands I will be on my trainer spinning away. 

This morning Nicole and I dropped off our youngest to her first day of pre-school.  Bella has the same teacher as her brother and sister ahead of her.  We warned her not to expect the same mild mannered child she came to know with our first two!  The older two are now two weeks into their school year at the same school I attended over 25 years ago.  We stick with what works, so Jacob is in the same class Claire was last year.  Mrs. Vermeer is a great teacher and we are privileged to be able to have again.  Nicole is getting her first taste of freedom during the day, but photo sessions are keeping her busy.  She has really done some great stuff lately and her network of clients is rapidly expanding.  Her portfolio and prices reflect her love of working with children and families.  Check out her work at www.capturedbynicole.net.

Up next month, a 6.5 hour workout on my birthday and the promise of no more race reports until I am an Ironman!

Monday, August 1, 2011

96 Days to go


My last post was my best to date, so if you missed it, just skip to it now.  If your all caught up I'm going to expand a little bit on the plan.  The plan covers 16 weeks and includes at least one workout everyday, with most weeks having four days of two workouts.  Workouts are set duration anywhere from 10 minutes to over 6 hours (not a set distance).  The total of all workouts is 180 hours and 40 minutes, or just over one week of non-stop training.  That is broken down into 31 hours swimming (57.8 miles), 93 hours on the bike (1,860 miles), and 56 hours of running (373.3 miles) for a total of 2,291 miles.  That's roughly the width of the United States along I-10; all in hopes to race 140.6 miles in less than 12 hours!

Included in the plan are two race rehearsals which take place two weeks and four weeks out from race day.  These consist of 4,100 meter (2.55 miles) swims on Friday followed by 117 mile rides and 6 mile runs on Saturday.  The purpose of these race rehearsals are to dial in nutrition, hydration, cooling, and equipment.  They also serve as a nice confidence booster that the end goal is attainable.  These are followed by the only two scheduled days off in the plan.  The last two weeks are a taper with reduced time and intensity that allow for healing and rest going into race day.

Race day surprises aren't usually a good thing, but I had a great surprise last weekend as I was setting up transition at TriWaco in preparation for the Tri4Him regional championship.  Nicole had something come up and couldn't make the trip, but in the pre-dawn hours there she was!  She had attended a friends wedding and drove up the night before and kept it all a surprise.  She got some great photos of the race and it seems just about everyone is sporting one of her shots as their facebook/ twitter profile pic!

The race weekend was awesome!  We got in Friday night and made our way down to the venue Saturday morning to ride the course.  Coming from the flatlands we are always a little nervous about out of town courses (flashbacks of Boerne's Small Texan tri).  It was a beautiful route along the river and up into stereotypical Texas ranch land (complete with Texas Longhorns).  After the ride we jumped in the river and enjoyed the cool water for a while.  We hit up a little Mexican joint for some homemade tacos and then I got checked into the Waco Hilton.  Best thing about that was transition was in the parking lot!  That afternoon they opened up the swim course and the river was full of athletes.  That evening we had a great time of fellowship as of 80 Tri4Him members from all over the state got together for dinner.  The day would best be described as similar to the day leading up to an Ironman event- put this race on your calendar for next year!

Race day started pleasant, but the forecast was calling for 105 degrees by afternoon.  After being pleasantly surprised by Nicole, I joined the 60+ T4H members and others for our traditional pre-race prayer with the team, but this time with a much larger crowd.  The swim was interesting as we crossed under four bridges on the way out and six on the way back.  Once out of the water a huge wheel chair ramp with 6 winding U turns led into T1.  The ride out was slightly uphill, but nothing too bad.  Riding easy the day before we didn't get a true feel that the whole way home was down hill and fast!  It was one of the most fun bike routes I have raced!  As I entered T2 I saw Kyle running out and acquired my target.  It took me almost a mile to catch him, but about the time I did we entered the dreaded Cameron Park.  We had heard rumors that there were some pretty tough hills, but we had no idea what was ahead!  Having left our mountain climbing gear at home, we resigned to walk the inclines and not risk injury.  This led to a less than desirable finishing time, but perhaps it is a foreshadowing of us fighting the final miles of Ironman together.  Much to our dismay we returned home to learn that the DFW chapter had won the inaugural T4H regional championship.  Next year we will be better prepared, I'm just sure where we'll find elevations like that to train on!

The dog days of summer are upon us and it is hot!  Even in the early morning hours workouts are tough!  Bike workouts aren't too bad, but the runs get brutal as the sun rises.  Yesterday I did my first nine mile run since training for 70.3 and Wednesday I'm due to cover over 10 miles.  Fortunately we should be due for a cool front before runs exceed 2 hours, but that's still a ways off.  Only two more races remain on the schedule before ironman.  Late August is the Clear Lake International where I will look to redeem myself from Waco and make my goal of under 2:30 on an olympic distance course.  The next weekend is the Summertime Blues sprint, where I hope to improve on last year's 3rd place finish; my first trip up the podium!  After that, it's all eyes on Panama City Beach!

It's been a great summer with the family and it's hard to believe it's almost over.  For the first time, all three of my kids will be in school and Nicole will hopefully enjoy some well deserved time to herself.  Claire is headed to first grade and Jacob will be riding the bus and going five days for the first time.  Bella will be starting preschool and I'm confident we will have some entertaining reports each afternoon.

One of Neartown Church's strategies is to restore globally.  In an effort to achieve this, delegation of men just returned from Ethiopia where they partnered with local missionaries at medical clinics, orphanages, schools, and feeding centers.  Neartown mission partners also sent with them supplies for the orphanage, comfort items for the missionaries, as well as some "big ticket" items to further their work in the region.  Neartown Church is adopting this people group and will continue to support them in Jesus'.  We're very proud of these guys and the work they'vedone.  Stateside, the church recently put on a vacation bible school for the Neartown neighborhood kids and had great success.  We are excited to be part of such a dynamic and passionate group of believers.

Late addition- Please take a moment to check out fellow T4H member Chad Stevens page- some truly inspiring and challenging stuff.  Looking forward to it Chad! http://www.k12cto.net/2011/07/imok.html?spref=fb

Tuesday, July 19, 2011

The Plan

Earlier this week Coach Boo sent out the 16 week race prep training plans that will prepare us for Ironman Florida.  As I awaited the start of a race Sunday morning I had a bit of an epiphany that has lingered on my mind since.  I have absolute faith that I will be able to complete the 140.6 mile endurance test known as the Ironman.  There are always variables that could prevent me from becoming an Ironman, but lack of fitness, endurance, or ability will not be an issue.  I make that bold statement based not on my own ability, strength, skill, or talent, but my faith in the plan, its author, and those who have gone before me.

The race prep is a classical periodization plan that includes mesocycles of measured stress followed by recovery.  Its focus is building endurance on top of the speed that was gained in the previous cycle and getting us from the beach to the finish line before midnight.  Its author, Jeff Booher, is a proven and qualified coach.  In addition to being the founder of Tri4Him and 4x Ironman finisher, Coach Boo is a USA Triathlon level II certified coach.  He is also certified by USA Cycling and USA Track & Field.  His 20+ years of coaching beginners to professionals has culminated in the creation of the TriDot system that creates individualized plans based on measured performance parameters as well as over 40 athlete-specific data elements that include age, body composition, experience, goals, capacity and many others.  The result is a custom built plan that when executed leads to proven success.

In addition to the plan, I base my confidence on those that have crossed the finish line before me.  In the past year I have seen some of my best friends become Ironmen.  Like me, none of these have been particularly gifted or talented athletes.  They have had to work for every bit of success they have achieved.  They woke up before sunrise and put in the long hours.  They endured the soreness, pain, and injuries and would unanimously agree the thrill of completing the race was all worth the sacrifice.

As I shared all of this with a friend I realized the parallels to faith.  In Hebrews we are told to "run with endurance the race set before us".  Just like in this Ironman endeavor, we are given a plan for the race of life.  Jeremiah states ""For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future"".  This coach is also more than adequately qualified.  Hebrews continues, "Let us fix our eyes on Jesus, the author and finisher of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God."  Timothy described the plan as being "God-breathed and useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work."

These instructions to "run with endurance" and "fix our eyes are on Jesus" are preceded by accounts of those who went before or a surround as "a great cloud of witnesses".  Men like Noah who built the ark, Abraham whose faith was credited as righteousness, and Moses who lead God's people from slavery.  There was "Gideon, Barak, Samson and Jephthah, David and Samuel and the prophets, who through faith conquered kingdoms, administered justice, and gained what was promised; who shut the mouths of lions, quenched the fury of the flames, and escaped the edge of the sword; whose weakness was turned to strength; and who became powerful in battle and routed foreign armies" not based on their own ability, strength, skill, or talent, but faith in the plan and it's author.
A complete guide to TriDot training system is available at http://www.tri4him.com/tlets/T4H-Guide-to-Training-Plans.pdf