John Gamba...You are an Ironman!

Ironman Louisville was a paradox in almost every sense of the word.

It was everything I expected in terms of the nerves, excitement, pain, comraderie, doubt, atmosphere, energy and aura surrounding the race. It was nothing that I expected in terms of my overall performance and post-race physical condition.

Two flights to Louisville. On flight 1, I spoke with a super-humble, 10-time Ironman who has made it to Kona. He is an active Marine and has seen combat in 3 countries. He was calm, cool and collected. He shared his triathlon war stories in Canada, Kona and IM Arizona. He made me shit my pants when he said that he did a 10:05 in Canada and 14:11 in Kona 4 weeks later...He said, "you never know how your body will respond on any given day..." OMG. This dramatized the possibility of me bonking. I feel ready...but what if...he stopped me..."trust your training, take it all in and smile at the finish...you are gonna do great..."

On Flight 2, I sat next to a first time Ironman competitor who seemed to share all the nerves and excitement that I was feeling. We talked about training in Florida, how much we both hate liquid nutrition and how much of a balancing act it is to prepare for a race like this and still try to be a good father, husband and business owner.

We both wondered about time expectations but neither of us had the balls to ask about time goals...we both talked about the importance of finishing...Once we landed in Louisville, Mike asks, "okay...what time would make you happy?"...I said, "no way man...I'm not thinking about time...but anything sub 12:30 and I will moon-walk across the finish line..."
He laughed. We exchanged business cards. He never told me what he wanted for his time and I did not ask.

Louisville is an awesome city. Very progressive. Hip. Very friendly. I stayed at the 21C Museum Hotel and I would highly recommend it. It is on Main Street right between the Muhammad Ali museum and the Louisville Slugger Museum and about 3/4 of a Mile from T1/T2. I was walking distance from everything.

Athlete check-in and Race Expo was predictable. Great energy. Full of "buzz." One thing that was unexpected was the "weigh in" and to have my body fat measured...I was 165 and 9% which isn't bad for a guy who just 4 years ago was 206 lbs, never ran a mile, had 135/90 BP and had double chins.

In the expo, I had the normal psychosis. Do I buy the Ironman shirt and stickers or is that completely taboo? With great hesitation and a coy comment to the cash register guy, I went for it. "Now I HAVE to finish."

Friday Night and Saturday was a blur. Incredible inspiration at the Ironman dinner on Friday night. That night, I shaved. I have never shaved my legs in my life. Took me over an hour. The sheets were amazing that night! Up early on Saturday for a quick swim in the river; a bike and 10 minute run. "Oh no...is that my calf talking? Please. Not my calf. If it hurts now, it will definitely seize up tomorrow. Oh please no." OK. Get over yourself. Calm down. Nothing you can do now.

Great mass at Church of the Assumption on Saturday afternoon. The homily message was "figure out your purpose and your passion"...The priest actually says, "if you have any time to yourself this next week, spend some time asking...REALLY asking...what do you want to do with your life and how do you want to improve your relationship with God?" Time to myself? Are you kidding me?

Saturday night was rough. I had the normal chicken pasta dinner...alone...with several strangers asking me about the race...asking if I am crazy...asking if I am nervous...asking if I would sleep that night...yes. yes. probably not.

I slept for 4 hours. I dreamed all night about that Riley guy..."John Gamba, you are an Ironman..." No wake up call needed. 4:45AM. I am up. First time ever before a race, I was not hungry. I was actually nauseaus. "Please. Please. No food poisoning. These are just nerves, right?" I forced down some oatmeal and black coffee. Then the most important thing that NEEDS to happen on race morning...did not happen...Everyone knows what that is...I was really bummed.

I walked to transition. It was cold. 60 degrees. Awesome. Dumped my special needs bags, filled my tires and was ready to roll.

Walked 3/4 of a mile to the swim start. We were a herd of cattle. No one spoke. Great tunes on my Ipod. Jurrasic 5. Tribe Called Quest. Nelly Furtado - Afraid!

Time trial swim start. The line was over a mile. I heard that people who were nervous about finishing inside of 17 hours lined up at 4 AM... I considered butting in line but knew that would lead to bad Karma...like cloudy goggles, flat tires, cramps on the run. So I headed to the back fo the line. There was nervous energy everywhere. Found some friends and waited in line. Peed. Waited. And peed again. And then peed one more time. Side note. Seeing a woman pee in the woods is very disturbing. Seeing a woman duke in the woods is even more disturbing.

Shot-gun blast and everything changed. I was ready. I dove in the Ohio River and started my first Ironman.

The thing about a time trial start is that you are in the water and surrounded by all kinds of swimmers...Good, bad...and terrible. I actually hit it hard for the first 800 meters because that was all against the current. I wanted to get through it. Solid rhythm.

First mistake of the day occured at the tip of the Island...I mis-judged a buoy and almost got DQ'd...I went left when the next two buoys were still right...the sun blocked my view. Didn't panic. Got back on track thanks to a kayaker who yelled at me to swim right.

Hit my rhythm at 40 minutes. I was bummed about the mis-direction and how many swimmers I had to swim over or around...but no big issues on the swim...Out of the water in 1:08 and change. OK. First Ironman swim. Anything under 1:10 was good...especially with no wetsuit.

For years, I refused to consider the sport of triathlon because I thought I was a terrible swimmer. I believe anyone who learned how to swim as a kid can learn how to swim well...some day, I want to go sub-60 on an Ironman swim!

Now...the first unexpected development. Getting out of the water, I have never felt like such a "king" in my life...the crowd was amazing. Cheering. Congratulating. Then, surprise. A volunteer is actually "assigned" to me. I grab my swim to bike bag and go into the tent. Surreal feeling. Bunch of naked guys in a smelly packed room moving a mile a minute....The volunteer asks me a series of questions...I'm kinda in a fog. He tries to assist me with my bike socks and shoes...he asks about sun screen...he asks if he can get me a drink? Are you kidding me? I'm like, "no man, I am all good..." Awesome experience. But completely unexpected.

The volunteers in this race were amazing. Absolutely amazing. The attention I got in T-1/T-2...the support all through-out the course. The way they treat you like a king is overwhelming. I have never experienced anything like it.

Bike course. Hills. Hills. And more hills. More shifting than I have ever done...except maybe that 100 mile race in North Carolina...This is where I was most unprepared...All my training was on flat courses in Florida. The course was beautiful. Incredible Blue Grass manors with thoroughbred horses grazing everywhere. Weather was perfect. I was ready for 90 degrees. It was low 70s.

My chain came off at mile 60 and it got "stuck"...lost some time there. That is a helpless feeling...anyone training to do an Ironman who does NOT practice transitions and basic bike repair is just dumb...plain and simple. I practiced. But not enough.

At mile 70, I was behind a 40-something woman whose water bottle appeared to be leaking...well, you know where this is going...her water bottle was NOT leaking. She was leaking...and it was hitting me in the face...can you believe this? She was literally pissing on me...the horror. Is this common?

Both knees flared up at mile 80. I knew I had Motrin at Transition. I knew that on most century rides, my knees flared up but were fine on the run. I finish the bike in 6:08. Not good. But not bad...I averaged close to 20 mph for the last 45 miles. Always finish strong!

The fun really began at T-2. More incredible attention from the volunteers at T-2. I get my bike-to-run bag and get ready. "My" volunteer sits me down and starts to take off my bike shoes. I stop him. He says, "relax John...I got ya"...I let him take off my shoes...he helps me put on my Newtons. He asks about sunscreen and vaseline and hydration. I am good to go.

I get out of T-2 and a burst of energy happens. All the fear and anxiety about the run goes out the window? What was the source of that fear and anxiety? Well, the longest transition run I have ever done after a 100 mile bike ride was 40 minutes...I feared that I would bonk and walk at Mile 3 or 4. I feared that I would be in a medical tent and on crutches at mile 10-12. Fear of Fear. Fear of the unknown. Anxiety over my training.

That doesn't happen. One thing about me. I am a runner. On the day after my long training rides...on 5 different occasions, I ran for 2-3 hours without stopping...and in 90+ heat. This prepared me.

My first mile over the bridge was 8 minutes. Second mile was 8 minutes. Third mile was 8 minutes and change. Holy shit. I can do this. I keep thinking, "put it in the bank...anything under a 10 minute mile pace is in the bank." I actually started thinking, "go faster so you will have less distance when your body starts to break..."

Then the mental gymnastics start. "Having started the run at 7:31, and if I can run sub-10 minute miles through mile 13 and if I can do that while walking through aid stations...I will have enough of a cushion and can go sub-12 hours..." But then I had my conscience... "Remember, Cancun is your race...this is just a long training day...don't be stupid..." I fought those thoughts throughout the marathon...

At mile 13, I was holding 10:00 minute miles...but barely! Some doubt crept in. The mental negotiations start. I can do this. I can't do this. Cancun. Shut it down. Don't be stupid. Don't be a pussy. Is this the start of a heart attack? Am I dizzy? Oh gosh, is that nauseau? Please...anything but Nausea...or maybe that is just gas...please no...

Wait...did they just offer me coke? Coke! More coke! And Pretzels! I actually AM hungry...more pretzels please...No more Gatorade...If I take another sip of Gatorade I may burst like Veruca Salt in Charlie and Chocolate Factory...

The energy builds at Mile 14.

At mile 14, there is an amazing fork in the road...The finishers go left and up the chute @ 4th Street Live in Downtown Louisville...I can see about 2,000 people cheering for the guy who is running down the shoot at 9:21...OMG. That is the coolest, most energetic finish I have ever seen...cooler than the LA Marathon, Disney Marathon and Marine Corps. Marathon....

I turn right at the fork. I'm thinking, "Sub 10 finishers go left...First time Virgins go right!" I hear in the distance, "Paul Gram-mani....from right here in Louisville, Kentucky...you are going to Kona my man..." Huge cheer! My mind wanders...maybe some day...

Back to reality - 12 miles to go...

Steady Eddy. Longer stops at the aid stations. I can do this. Something about Mile 13 gave me confidence...I am more than half way done the marathon and I am okay. Most of the people are walking.

Get to Mile 20. "If you do not bonk before 20, you will go sub-12 hours..." This was beyond my wildest dreams. One mile at a time. More coke. More water. More pretzels. No more Gatorade.
Mile 20 comes and goes. Pretty emotional. I have a 10K left. I start thinking about training runs. I somehow convince myself that 10Ks are a joke. One run around the golf course is exactly 6 miles. I start thinking about each hole. I have 18 holes to run. You can do this. In fact, I am going to start skipping aid stations and go two miles at a time. Just to insure I have 12 hours in the bag.

Mile 23. I never hit "the wall". I actually got faster. The kind of "faster" that isn't really faster...just faster in my own mind. Faster than I thought I could go after 137 miles.

Mile 25. I'm really gonna do this. I can see 4th Street Live. I can hear Riley. I can see the lights but not the big screen. I turn LEFT at the fork. I am the ONLY one around. There is a cheer from people who weren't sure if I was turning left or right. "Here comes another one."
Definitely the most amazing feeling I have ever had...at the risk of being in trouble with my family...I put the run down the chute up there with the birth of my children...same energy. Same emotional high. "John Gamba of Fort Myers...You are an Ironman"...

I stopped at the finish. I turned around. I looked back. I took it all in. Then, I crossed the finish line.

Once again, a volunteer was assigned to me...he grabbed my arm and asked if I was okay. I said, "yeah...I am good...I feel great." He said again, "I got ya man" and held my arm." I said, "No, No...I am good...really I am great...I feel like I could keep running..." He laughed. He must hear some crazy shit at the end of that race. It was all so surreal. It ended so quickly.

11:42 - 1:08 swim. 6:08 bike. 4:11 run.

I didn't die. I didn't bonk. I definitely smiled at the finish. In the end, I trusted my training and my body held up. There was no trip to the medical facility and I was ready to party all night...
The real story starts at about 15:30 of an Ironman. After the congratulation calls and the massage and the 4 slices of pizza...the coke (no Gatorade!) I ventured back to 4th Street Live...I posted up at the finish line and watched every finisher come in...

I saw every walk of life come down that chute. Fat, thin, young, old, black, white, men, women, doctors, priests, mothers, cancer survivors, 10-timers, first timers...joggers, runners, Blazemen rollers, moon walkers...they were all there. I even saw "the proposal" and I cried...
Two of my friends crossed at 16:40 and 16:45. They were exhausted but ecstatic. I am not sure that there is any place on earth where you can find as many happy people - genuinely happy people - as you find at the finish line of an Ironman.

Many of my friends now ask, "what's next"...Who knows. All I know is that I am happy - genuinely happy - and grateful - No one can take that day away. I am an Ironman!

IM Louisville - T-minus 2 weeks

Two weeks away. Finally got my flight, hotel and bike transport done. Now I am in final prep. on nutrition, hydration, attire, etc. There is an incredible amount of planning and logistics...I just want to be done with the planning...I just want to toe line and go.

Anticipatory anxiety.

I keep having the same dream...that I have all this equipment on race morning that needs to be assembled...some how in my subconscious there are fins and paddles and wet suits and gear that needs to be assembled on my body before jumping into the water. I do my normal "last second plan" and I am not ready...oh shit...14 minutes minutes til the gun and I am the only one not ready...some Jeff Spicolli burner dude is a volunteer race official...he is from Louisville...he slowwwwwllllyyy says, "...don't worry dude...I got ya covered...he starts taking his time as he helps me assemble my equipment..." No. Please. I have to get into the water and go. I am tired. I haven't slept all night...haven't taken a dump...where's my f'ing goggles...oh shit, I forgot my Pedialyte...Spicolli guy: "Pedialyte? Ahhh...dude...what are you doing with Pedialyte? that's pretty funny dude..." all these other athletes are rested and ready. They are all so calm and ready and I am hysterical and then...oh shit...where's my damn race chip...I wake up...

I am trying not to take myself so seriously. I am trying to convince myself that this is not a race...that this is a long day of training. I am trying to have fun with it. Every time I do a transition run after 100-105 miles on the bike, I keep thinking..."just keep an 11 minute mile pace and you will be able to finish...remember, Cancun is the REAL race..."

But I haven't convinced myself...

There is that Fear of Fear. I fear that I won't sleep for several days before the race. I fear that I will get to the end of the bike and be drained and have nothing for the run. I fear that I will get injured and be toast for Cancun. I fear that I haven't fit my bike correctly and I am dicking around with saddles at the last second. I fear that I haven't REALLY committed to a nutrition plan. I fear that I am not having fun with this. I spent all this money and expended all this time and energy and I am dreaming about Jeff Spicoli???? How is this fun? I am bummed that my family will not share in this...

But to end on a positive note. I had a terrible ride on Friday. The saddle was wrong. I was sliding all over the place with the new Adamo ISM. I was slow. It was windy. My transition run sucked. I was bummed because this is one of the last longer rides before IM. But I kept a positive outlook. I went and got the seat adjusted and chalked it up to a bad day...

I said to myself, "take a day off on Saturday and see how you do on a 90 minute run on Sunday with over a day of rest..." Yesterday was the first 10+ mile run with a day of rest that I have had in months and OMG...did I fly. I am pretty sure I did 12.5 miles in exactly 90 minutes...And it was effortless. I felt like I was on a "forever pace."

So now it is time for deep breaths. Meditation. Letting go and letting God. I did my best. Time to taper...not only physically but mentally...time to really tune in to my motives for doing this. This is perhaps the biggest physical and mental challenge I have ever faced. It took guts and perseverance and commitment to train the way I did. I have overcome injury, doubt and fear. I made an invest in myself and I am in the best shape of my life...I can do this.

Deep down. I know I can do this...

3rd Century Ride - 19.5 mph

So I went on my 3rd Century ride with the team this weekend. I held an amazing 19.5 mph for all of the 105 miles. We did stop 3 times (briefly) for hydration...so that is a bit of an *asterisk*...and it was pace lined...so that has to be factored...and I did get dropped in the last 10 miles by my coach and two others and that was depressing...but all in all...I am feeling pretty good about the progress and my prospects for Ironman Louisville.

Of course, several things have me concerned. First, my right knee flared up at the end of the ride. My bad knee. My ACL-less right knee that I have refused to fix. Second, my transition run was turtle slow. I think it was because I pushed so hard (for me) on the ride. Third, I really can't see myself running the entire marathon after a 112 mile bike. Fourth, what's up with the numbness I am feeling every 5-10 miles in my groin area? Gotta fix that! Fifth, is IronMan stupid when my entire focus and motivation is performing well in Half Ironman Cancun? All the literature says that it is stupid to try to race a race three weeks after an Ironman.

I don't want to be a quitter. I definitely do not want to wait til next May to do my first Ironman. I do know that all this training is making me stronger. But I don't want to kill myself in this race and then be "toast" for Cancun. Analysis paralysis. All the travel and logistics is also buzz kill.

This is typical for me. Anxiety. Manic episodes of worry and wasted energy. I just have to make a decision and go with it. T-Bart may be coming to Louisville and that is a plus. The swim is "down-stream" and that is cool. I know I can do the swim and bike and then at least 8-10 miles of the run...then I can walk.

I also have to look at the big picture...I have hit many of my goals that were set in January. I podiumed in two races. I came in first in one of the disciplines in a race (swimming in Englewood)...I ran a sub 20 minute 5K. I have to work on the balance and perspective and not get stressed out about Ironman and all the challenges associated with it. I have to train with a smile and smell the roses along the way. Life isn't perfect. Plans don't always line up. Balance doesn't always happen.

As I stress out here...irrationally...a team member rests in a hospital bed after being attacked by two dogs on her ride this past Saturday. She broke two bones and has spots on her head...Without a helmet, she would be dead...Talking about the unpredictable. Life can change in a heart-beat. I just have to live it. Breath. Smile. Laugh. Accept.

Englewood Sprint - "Down Goes Fraa-zier"

Yesterday's Englewood (FL) sprint race was quite an experience. This was a 400 m. ocean swim, 14 mile bike and 5K run. The swim was great but I will never get used to the sprint swim where everyone is punching and kicking to get around the first buoy. I came out of the water in 6:10 which is darn good for me and a validation for extra swimming lessons I am taking.

Being a small, regional race (~300 people), I was near the front in the first few miles of the bike. I held 24 MPH for the first 6 miles when I saw the first 2 competitors coming back at me and then it hit me..."I am in 3rd Place"...overall! This is a very novel feeling for me.I slowed down, made the turn, hit some gravel and then BAM...I was down. Another first. I have never crashed a bike. One foot came out of the clip, the other stayed in. I probably crashed at 12-14 MPH which is crazy when I think of some of the other friends who have crashed...Like David who went down at 25 MPH last year. I can't even imagine. Two officials came over and the guys in 4th-10th passed me...one guy said, "GET UP, You are okay"...My knee was road rashed, my elbow looked like a softball and my aero bar pad was broken in half...I paused to assess the damage and sure enough, I was okay...

Crashing is surreal. It happens in slow motion. One second you are fine, the next second you are going down and that "shock" feeling hits...I clipped back in and headed for home. I remember Lance had a crash a few years ago and it made him pissed...he sped up the hill and smoked everyone. I had that feeling for like 3 miles...I was committed to catching the guys who passed me...but no such luck. I actually went into anaerobic mode and it hurt me on the run.

It was crazy coming out of T2 with blood running down my arm and leg...an official stopped me to assess and then let me go. I had an okay first mile...but got passed by two fast runners. But then I caught 2 other runners and held strong...Kept it at 7 minute miles the whole way. Came in 3rd in my AG...Missed 1st by 20 seconds. But it was another podium finish and that feels great. To crash and still podium is something I could never imagine. There is a bit of an asterisk as this was a much smaller, low profile race...But still. I made it through my first crash with minimal damage...

I have an elite racer friend who once said early on in my training...There are two kinds of bike riders..."Those who have crashed...and those who are going to crash"...I certainly can attest to that!

"Peak" Training

It's been an action packed 3 weeks of training. What a culmination last week.

It started with a Thursday morning ride of 95 miles which took 5 hours on the button. I felt "bonky" on the ride in the heat but pulled it together in the end with a great transition run...all TR miles were sub 7:30s.

I then left for a 10 day excursion to Philly, DC, Virginia, Tennessee and North Carolina. This was very scary for me. No coach. No bike. No team for mental support. No comfort zones where I knew I could reserve time for training. Just wing it and smile as much as possible.

So with the help of my coach...I pieced together a plan and stuck with it as best I could. I ran and lifted on Friday...Rested on Saturday and then ran in the Sister Blister 5K on Sunday with the entire family...We were late (of course) and I was scrambling to get to the starting line. The gun goes and I am running to get Benjamin into his stroller and quared away. I started the run 18 seconds late and scrambled to get around all the walkers. Still finished in 20:50 on the clock and then ran south towards Ocean City.

Little did I know that as I was completed a Sunday "long run", my sister was on the podium getting her first award for coming in FIRST in her age group - she PR'd with a time of 24:55. So proud of her. She was non-chalant and "just happy to be there"...Mel and JJ started the race late. JJ was tired and had a tough day...But we were all psyched to be in shape and run the race together. Dad picked me up at 1:55. I had run through Stone Harbor, Avalon and Sea Isle City...A total of about 12 miles...AFTER running the 5K. We feasted at Bob's Grille and had a great Sunday.

We headed south to DC and I rushed to fit in some pool / lap work at BA's pool in McLean. I also got in some short runs around her neighborhood...she has some great hills. In Winchester, I worked out at an awesome local gym...did some great stationary bike work for over an hour.

Headed to Luray Caverns and Roanoke, VA...Got in a great Pool / Run work-out at the Roanoke Athletic Club. This was a tough two hour work-out at 9 PM after a full day of driving. Rested on Friday to get ready for the Hot Doggett Road Race on Saturday...

I rented a Cervelo Soloist from a great Bike Store in Asheville called Biowheels. Great aluminum frame...good Ultegra Gruppo and just an awesome "feel"...this plan to race in Asheville really came together...I had a choice...the Devils Fork Metric Century (64 miles) or the Full 100 Mile Century Ride. Crazy as I am...I chose the 100-miler. My first Century Ride.

I didn't really know what 9698 feet of climbing really meant. Well now I know. After seeing over 100 churches that serve a population of what couldn't be more than 2,000 people...after being chased by dogs, seeing incredible brooks / streams and almost all of the Bridges of Madison County...after seeing subsistence farming at its finest...after crossing the Appalachain Trail twice...after meeting some of the nicest volunteers in some of the coolest fire houses and after climbing 5 mountains at an average speed of 4 mph...I finished....2 hours after the winner...in 7 hours, 42 minutes. That's an average speed of 12.92 MPH.

This was a spirtual experience for me. I teared up when the odometer went from 99.99 to 100 miles. I raised my arms after the last climb and screamed, "thank you God!"...I went for literally 4 hours without seeing one human being...but feeling like I was being watched by mountain people...I saw hawks and eagles and deer and some of the most incredible vistas I have ever seen in my life. I clutched the breaks on descents and literally saw my life flash in front of me...I hit 40 MPH on a fricking bike! It was almost an out of body experience.

I was blown away by my physical state at mile 100. I could have gotten off and ran. I didn't. But I could have. I also never panicked on the ride. I always knew I could make it. There were times when I did my first 50 miles and 65 miles in Fort Myers where I was so done...totally broken...ready to quit. Not on this one. Every climb was met with determination to make it to the top and then "enjoy" the descent....I never felt like quitting. I never felt overwhelmed (physically). I can taste the "Iron."

Sunday was another physical feat. I went to the local running store - Jus Running - and asked them to direct me to the coolest trail run in Ashville...one that would challenge and inspire me...a 13 mile run. They sent me to the top of to a "local legend" mountain and said, "follow the white dots...6.5 miles to the Art Center...6.5 miles back...if you can do it without walking...you are a stud"...

Boy do I love these kinds of challenges. The 13 miler may have been tougher than the century ride. Several climbs and descents on a single track trail. Poison Ivy everywhere. The time flew by. I finished in 2 hours and 5 minutes...but I did walk for 40 seconds. There was a climb that had to be 6 degrees that lasted for over a mile....I just couldn't make it. My guess is that my HR was approaching 180-190. I also stopped to fill my water bottle a fresh water stream.

Mountain training is incredible...in small doses. I would not want to do this on a regular basis. I loved the cool temperature, the vistas and the variety that comes with the peaks and valleys. I love the nature and the beauty. But I suck at descents on the bike. They scare me. I get no thrill from that kind of speed. The climbs are grueling and great for building the cardio / core engine...but I don't think I could do that on a regular basis. There is not the feeling like, "well if I practiced I would enjoy it more..." None of that.

This kind of training felt like a Utopia for extreme athletes and athletics. Great to visit. But great to be back. I could feel the strength in my bike trainer on Tuesday. I struggled in the heat in the pool and track today...amazing that 10 days away and my body got used to training in the cooler temperatures...

Recover week this week. Race on Saturday. And another build next week.

85 miles @ 19.5 mph

Last week was another "build" week. Glad it is over!

Last week also had a few days of broken records in terms of heat, humidity and heat indexes. During the weekend, when training demands were at their highest, the heat indexes regularly soared around 103 degrees.

The week started with a good recovery swim on Monday and trainer work-out on Tuesday. I changed my strength training to focus more on perfect form, lighter weights and more reps. Trying to increase strength in "core" areas vs. bulking up.

Wednesday was an awesome swim / track work-out...The swim was intense with an 800 warm-up and two 800 repeats on 30 seconds rest. The track work-out involved a 300, 600, 800, 600, 300 ladder with 300 meter recoveries between each. Thursday was a rest day...Friday was strength training and some good core work.

The fun began on Saturday morning. I had my new Bontrager S-aero bars and new Bontrager tri. shoes. I left the house at 6:55AM with an 85 mile / 4.5 hour journey in front of me. Temperature at 7AM was 84 and humid. The 85 mile course involves 1 large bridge and 4 other smaller bridges. I went from Gateway to Sanibel Island to Fort Myers Beach to Estero to Bonita Beach to Naples...to the Circle K freezer!!!!...to Bonita Springs to Corkscrew Road to SWF International Airport and then back to Gateway...

Did the whole 85 miles with moderate wind and one break (at Mile 57 to refill the bottles) in 19.5 MPH. This is a big breakthrough for me. I am hoping to do the 112 miles (with several hills) in Louisville at an average of 18 mph. With the heat and bridges, I was happy to hold on and keep it above 19 MPH.

Followed the ride with a 25 minute transition run...did a full 3.5 miles which is also a break-through for me. Did the first mile in 7:17 and held steady from their. Well under the 8 minute miles that is the bogey in my head that I want to beat in Cancun. In the end, I was spent. But psychologically, I felt great!

Sunday morning's wake-up call was @ 5:55. On the books, I had a 15 minute open water swim, followed by a 1:45 run. Needless to say, my legs were heavy. Swim went great. Water at FM Beach was 88...hotter than the morning air.

Run involved 3 trips over the FM Bridge. Felt really tired but motivated on the bridge. When I hit the beach, the air went stale. No breeze. I was really shot. I ran a total of 45 minutes and then turned back to get water. Still working on this hydration thing. I HATE to run with a water bottle. Gulped down a bottle, put my head under a shower and ran one more jaunt over the FM bridge. Ran with a water bottle...

When I got back, the commisarry store had the news playing. It was the hottest day of the year and one of the hottest days in terms of index in 100 years. I felt great to be done. I started thinking about the hot water in the gulf and the hurricanes that must be brewing out to sea. I can't remember a summer season this hot...but then again, I never was training for an Ironman.

This is a "recovery" week...11 hours of training vs. 14. 3 hour bike ride on Saturday vs. 4.5. Coach says, "respect the recovery week..." because she knows my propensity to over-train. Are you kidding? I will milk any rest for all it is worth!!!!

Naples Fitness Challenge - 1st Podium Finish!

The Naples Fitness Challenge is a hidden gem in Naples, FL. It is limited to 750 people and sells out several months in advance of the race. It is a reverse tri. - 5K run, 15K bike and 400m. swim in the gulf. It is hosted at the Naples Beach Club in down-town Naples.

Mel decided to register and make this her first triathlon race. Her will and commitment never ceases to amaze me. Since giving birth on August 10, 2009, she has done 3 5Ks, a half marathon and now a triathlon. That feat alone isn't what's most amazing...To be able to do that and balance the house, finances, homework...care for JJ and Baby Ben...just incredible...she has not gotten a full 7 hours of sleep in the last 10 months. But she finds a way to go out, train, compete and FINISH...AND under her goal of 1:20.

Our weekend leading up to the race was awesome. Had a 50 mile bike ride on Friday. Went to the Beach Club on Saturday where we got a very nice suite and relaxed the night before the race. Met a nice Scuba Instructor who was entered in my race and in my AG...He just finished Disney 70.3 and ran an 18:30 that morning in a 5K in Delray Beach....That, coupled with what I calculated to be a $10,000 bike made me worry...How am I going to podium with THIS guy in the race...We talked for an hour about racing, training, equipment...Mel laughed that I had found a new best friend at the bar. It is funny how easy it is to talk to other Triathlon phanatics...

We also did a nice training swim in the ocean. It was very rough and I was concerned for Mel. 400 meters in the ocean with 4 foot swells, currents and white water. I told her that she needed to take it easy...one stroke at a time.

Night before the race. Murphy's law. There was a group on our hall who partied all night. That kept the baby awake and screaming. Then Mel got a migraine and had to leave the room for medicine. That was at 4 AM. Groggy, we woke up and got ready to head to transition at 6 AM. I was exhausted and so was Mel. Oh yeah, and it was windy and RAINING.

Kudos to JJ and our new baby-sitter Julianne. JJ was the photographer and Julianne showed up on time and took over with Benjamin. That really put Mel at ease. Transition set up went well. Driving range at the NBC.

I did a 15 minute warm-up...I wasn't feeling very good. I ran to the beach and was amazed by what appeared to be a MUCH LONGER swim venue. I worried about Mel. Her first time with this kind of race and swimming was LAST. Made a calculated decision NOT to tell her what I saw.

Gun goes off at 7:30. Ran a 6:20 on the button first mile. Felt pretty good but a bit dehydrated. Mile 2 in 12:48. Still on track. 3 Miles in 19:30 and shut it down for the last bit of the run.

Transition was slow. ALWAYS slow in transition. Gotta fix that.

Bike was awesome. I was in 40th according to JJ after the run. Goal was to finish in the top 20 and podium. I passed 10 people on the bike quickly...great runners who had no chance on the bike. Held 23.5 pretty much the whole way. Actually felt great considering this was my second sprint race. Funny that even after a hard run, the first 2 miles on the bike felt like a rest. No anaerobic feeling. I passed close to 25 total people on the bike...only 2 "disc-heads" passed me.

T2 was better...BUT - there was a 1/4 mile+ run from T2 to the beach...I went to grab water and it spilled...Bummer. I sprinted the first 200 meters and then jogged the rest in order to put on my goggles. No swim cap.

The first 100 meters was directly into the current and into the 4 foot swells. Not fun. But I had this calm feeling that I new I could pick off at least 10-15 people in front of me. I could see them getting closer to me faster.

Turned right at the first buoy and sped up. Went hard for the next 200 meters and passed a few more people...Turned right at the final buoy and headed home. Down wind, down current. Very smooth and fast. Amazing how important it is to keep your core "relaxed" when ocean water swimming. Let the water move you. I new I had a chance for top 20 and maybe a podium finish...went into anaerobic mode.

I picked off two more people in the 25 meter run from the ocean to the finish.

Turns out, I finished 5th in my AG....by 4 SECONDS. My last push was the difference. Podium finish. Another goal accomplished for 2009! I was absolutely floored. When I was called up to get my crystal I was blown away. JJ and Mel took pictures. I know who the guys were who came in 1-4. They have been on a pedestal...They have the shaved bodies, six pack abs and tree trunk legs...like Ironmen types...I felt stunned to be up there with them...I know this wasn't an elite race but I couldn't imagine being able to cycle with these guys...But slowly / surely, cycling is becoming more and more of a strength.

I stepped it up this morning and signed up for IronMan 70.3 Cancun in September. I still have this dream of qualifying for Worlds THIS year. Not a goal...just a dream...

10,000 Meter Swim Week

Impromptu decision to step up my swimming this week. I have never done 10,000 meters in a week.

Sunday - 1,500 meter open water swim

Monday - 2,000 meter work-out with 1,000 meters of intervals

Wednesday - 3,000 meter work-0ut followed by track work

Friday - 3,500 meter workout with 1600 meters of fast intervals

Best part was that I tested myself with a 100 meter "fast" swim at the end of the interval work-out on Friday. I did it in 1:19 which is about as fast as I can go.

Focusing on the bi-lateral breathing and "short" breaths where one eye stays in the water. Also working on my flutter kick, good body rotation and keeping my core strong through the stroke. I know that I have a ways to go with my form, but I am feeling stronger in the water and my cardio continues to improve. I like the mix of the 25 yard pool I am in with the team, the open water swims and the 25meter pool in my neighborhood.

Good track work-out on Wednesday. 4 x 5:00 intervals on the track with 2 minute recovery. I did 1200 meters in 5 minutes which is about a 6:40 mile pace. Very strong for me. The last two intervals were killer.

Had a good 58 mile bike ride yesterday...Gateway to Sanibel to Fort Myers Beach to Naples. Three hours on the button. There are 4 bridges to climb which made it interesting. Mel picked me up in Naples on the way back from her Triathlon class...we are the all-American triathlon family! Who would have ever thought?

I am off to my 2 hour / 15 mile run. It's only 93 degrees out. Nothing like sweatin' buckets!

...My Cake and Eat it Too

Birthday week. I turned 39 on Wednesday. That means on January 1, 2010, I will officially enter the 40-44 AG. Many people tell me that this is less competitive than 35-39...but I have my doubts. Just seems like both AGs are very competitive. Interesting that I will enter IronMan St. George, Utah as a 40-44 competitor on May 1, 2010.

Great week of training.

Monday was a good recovery swim of 3000 meters. Mixture of drills and tempo laps in under 1 hour.

Tuesday was a 75 minute bike trainer session and weight-lifting.

Wednesday was a killer swim / run session with 5 three minute intervals on the track with only 1 minute recoveries. I was dead on the 4th and 5th interval. The session was followed by a mini-party in my office (see above) with the greatest wife in the world and my two sons. Got some great gifts, awesome cards, cheesecake and Jelly Beans! The entire day was magical with birthday wishes from every area of my life...Facebook is crazy about facilitating the connections from Elementary school to former business partners to my triathlon team.

Thursday was a REST day! I needed it. Friday was a 30 minute bike ride and weight lifting.

Saturday was a 50 mile bike - constant - with a 22 minute transition run. Did another 7:15 mile off the bike and 7:20s for the next 2 miles. Huge improvement for me on the transition runs. Fired up!

Sunday was a VERY TOUGH work-out. 20 minute open water swim...swam through a crazy current. Then a 1:45 run on the beach. That was the longest run for me in a while. The temperature was 85 and no breeze. Ran close to 13 miles. Ankle held up but my legs were shot. Dead tired after that long ride on Saturday.

Today is a day or reflection. I give thanks for all those who serve in the Miltary and give selflessly to our country. I may do a quick tempo swim...but Angie has given us the day off which is nice...I may go swimming with JJ and Melissa. Easy recovery swim.

All in all...another good week of training and a blessed Birthday...

Excited about this upcoming week...we go away on Saturday for a super-long bike and run...the first of 4 trips to prepare for IronMan Louisville...

Turtle Trot 5K - Podium Finish

Saturday morning was another one of those spiritual experiences which connected the beauty of Southwest Florida, the un-bridled dedication of my wife, the gratitude that I have for my parents and the competitive edge that I have with triathlon training.

4th Annual Turtle Trot; a 5K race through the naturalized mangrove trails surrounding Lover's Key State Park. (Picture Above). What a beautiful venue. I have done 3 outta 4 Turtle Trots. One was done on my 37th birthday when JJ and Mel coming out with big signs...cheering me on. They are so awesome. For some reason, this race starts at 8 AM and it is blazing hot by the last mile.

I registered early and we dropped JJ and Ben off at my parents in Naples at 7 AM. No matter what the circumstances, Mom and Dad are always ready, willing and able to pitch in and baby-sit as Mel and I go off on these crazy race excursions...they are the best!

The gun goes off and Mel and I go. Some soft sand and winding turns and blazing hot. About 82 and humid at the start and 96 at the finish line in the bright sun. I ran a 21:10 which was wasn't bad considering the conditions. I pushed at the end to try to beat a guy I thought was in my AG but he wasn't...I beat him but he was in his early 30s. Nice to push it and win those down the stretch. Finished 3rd and podiumed. Always nice...it's been a while.

Mel did well...Steady Eddy. She is getting ready for the June 7 Naples Fitness Triathlon (reverse with a 5K, 9 mile bike and 400 m. swim). When I finished, I turned back to meet her with some water. I went back to mile 2 marker and then back again to the finish. I had an 80 minute run on the books so I continued on the beach and had an awesome run.

I felt blessed to live in SW Florida...There were 4 groups of triathletes along the route...all of whom were runners from the 5K and getting ready for an open water swim. The water was 81 degrees and like glass...several white buoys are out at about 200 meters - perfect for "sighting" practice. The whole atmosphere was great...the dolphins, fishermen, swimmers, waders, boaters...perfect time of year here in SW Florida.

Went back and worked with Mel on her cycling. She rode 12 miles around my parents development. Great work-out for her. Run 5K and bike 12 miles. She is really improving. She is an experienced swimmer and a solid runner. She will be a "sleeper" cyclist. She has the legs and core for it. It's just a matter of time. She just needs to log the miles.

This morning, we went out to Bowditch / Ft Myers Beach and Mel did her first open water swim. She was awesome. A little timid at first but a strong stroke and a solid 20 minute effort. There was a bit of a current but the water was flat. Basically perfect conditions. She is on the trainer bike right now. No denying my wife when she commits to something.

I did a 3 hour / 58 mile bike ride this afternoon in the heat...it was 94 when I started. I was sucking down the fluids. I got stuck in a torrential rain storm at mile 24 but rode it out...4 miles later I was out of the storm, back in the sun and my bike was dry...only in Florida!

I completed a 3 mile transition run and felt strong...7:17 first mile and then settled in to a 7:30 pace for the next 2. If I can go sub-8 minute miles for 13 miles in my Fall 70.3, I have an outside shot to qualify for Worlds. If it were today, I think I would have been in the 8:15 / mile range...

I am getting there. Slowly but surely...

First Olympic Race - Wardrobe Malfunction

Happy Mother's Day! Thinking about where I am with my triathlon training, business affairs, and commitments to various charitable causes...I know that I would never be able to balance everything without the selfless commitment of my wife...she really does it all...mom, wife, tutor, best friend, class mother, chauffeur, family psychologist, and now...triathlete...she is getting ready for her first triathlon on June 7 in Naples...she is amazing...I really hit the lottery with my wife Melissa!

Siesta Key Sharks Olympic Distance Triathlon - May 9, 2009. First race since New Orleans 70.3 on April 5. This was my first Olympic Distance race.

I have been excited and cautiously optimistic about this race. I felt rested and ready. The only concern I had was that I have been in "build" mode for the last 5 weeks after New Orleans...I have not had any of those narly swim work-outs or LONG bike rides or crazy track work-outs where you feel like you are gonna die. My work-outs have been a mix of good drill work in the pool, 30 mile bike rides in HR 2-3 range followed by 30 minute transition runs, and the occassional Sunday long run of 11-15 miles. So I worried a bit that maybe I had lost some of my fitness...

Wrong.

Drove up to Siesta Key at 4:45 AM. Registered and got set in transition. Beautiful morning - 75 degrees and not a cloud in the sky. I always have that feeling like I forgot something. Maybe my knee strap or goggles or swim cap or Fuel Belt. Everything was in check. I warmed up on the beach, took a quick dip and peed and said my traditional prayer...

7:36 wave start after the elites and under 35 group. No wet suits as the gulf was 81 degrees and a bit rough...Love it. Good for strong swimmers. I go out hard so that I don't have to climb over people...After about 200-300 meters, I am in second place with one guy way out ahead of me...another guy is drafting right behind me and then the rest of the 60 green caps are behind me.

At 500 meters, I start to pass the lingering blue caps. Always a good feeling. I make the turn in 11 minutes and know that I am on to something...the return is into the sun and into the current...but I decide to kick harder and force my stroke a bit...I was thinking 24:30 would be a great 1500 meter swim time. Sighting was harder than New Orleans with the glare and less buoys but I nailed it. This was my straightest swim yet in a race.

Hit the last buoy in 22 flat, turn left and head toward the beach...another 100 meters of fast and furious swimming and hit the mat in 24:12...basically tied for second out of the water.

I suck at transitions. I have road shoes that need to be screwed tight, knee strap, prescription sun-glasses and two left hands. Not to mention I always feel shaky and seasick getting out of the water...

I go to strap on my helmet...(old 2005 LG Aero helmet that T-bart gave me) and boom the buckle breaks...I have nothing...no way to clip my helmet strap. I ride out of transition and go "no hands" for the first quarter mile, fumbling with the helmet. I tried to manually tie it. Nothing. I pull over. Now the panic and frustration strikes. I start seeing bikes whiz by me. Nothing. Can't get it together...Wasted at least 2 minutes on the side of the road...There goes the lead I had from the swim.

My next move was stupid. I put on the helmet and went 25 miles with a loose helmet...I never fixed it. I know that if I wrecked I would have no head protection. Thank God. Nothing happened.

Felt good on the bike. There was a pretty steady head and tail wind on the double loop. I averaged about 22.5 mph and finished in 1:09. Not bad considering the helmet delay. One side note...there was a LOT of traffic on this course...that sucked. Cars blazing by, bonking horns, giving riders the finger...it really slowed everyone down and kept me on edge. New Orleans was so nice...56 miles with no auto-traffic.

T2 was uneventful although I am still slow. Looking at the results, I am in the bottom 3rd in terms of transition times...I must address this if I ever hope to podium.

The run course was slow...It was 1/2 winding sand trails, 1/4 road, 1/4 sand...and about 300 meters of very soft sand...like beach volleyball soft....the last stretch of soft sand was at mile 6...in the sun...with the finish line taunting us at the end of the soft sand...I felt like I was running in slow motion at the end.

This run was personal for me. I have this terrible hang up that I am no good off the bike. New Orleans gave me this feeling where I could barely hold 9 minute miles off the bike. My first mile yesterday was a bit slow through the trails - 8:10...But then I kicked it in and hit a rythym. I held 7:30s through Mile 5 and then really hammered the last mile. I ran the 10K in 47:18 which is close to 7:30 miles. Awesome considering the winding trails and patches of soft sand...not to mention the heat...It was 87 degrees at the finish line.

Now for the fun part. I finished in 2:25:25. I knew last year's 5th place podium time was 2:26. My goal in 2009 is at least 1 podium finish in any race. I knew I had a shot. But I also saw that I got passed by TWO guys in my age group on the run. I knew I was good out of the water but thought I saw 2 or 3 "Disk Wheel Willies" pass me on the bike...

Sure enough, there I was. 6th place. 2:24:13 was 5th. Missed the podium by about a minute. The helmet issue and the poor transitions cost me. So in New Orleans, I dealt with no odometer...and in this race, I dealth with helmet maladies. I this Karma? Or myopia for not carefully checking equipment prior to the race?

I can't complain. I am now into this for about a year and I continue to improve. I continue to be coachable. I can now "taste" the podium. I am definitely getting hungrier.

Random Questions

Training has been on track...some ups and downs with the ankle still a bit sore but some great transition runs in the 7:00-7:10 zone after 30-35 mile rides...I am looking forward to Siesta Key on Saturday morning...It will be my first true Olympic distance test. Love an Ocean swim and if the ocean is anything like it was today, it will be rough! And since they cut the swim out of St. Anthony's last week...I believe that the competition in this race will be stacked!

Here are some random questions that have come up in training these past few weeks:

1. Does breathing to the left and right in the swim make you faster?
Coach A. has stated that I need to learn how to breath on both sides...I am a natural "lefty" when breathing. I usually do 4 strokes then breath and 2 strokes when I am tired...She states that this is a "must-have" if I am going to excel at ocean water swimming where the swells may make same side breathing a challenge. As I have practiced this technique, I was very surprised at how fast I adapted...I am a little "lame" breathing on the right side, but I was able to get through 1000 meters without going back to the crutch of single side breathing.

I can't figure out if this is naturally better, faster and more hydro-dynamic or if it is simply better in the event that single-side breathing won't work because of the conditions...something feels more balance and fluid about my stroke but I can't put my finger on it...and I would never try this in my next race...because the "crutch" of single-side breathing has worked fairly well.

2. As a Cyclist, are we required to follow all traffic laws?
Do I need to come to a complete stop at stop signs? Am I allowed to creep through stop lights if it is all clear? I recently creeped through a stop light at an intersection and a guy in MY LANE drive next to me and said, "just cause you are on a bike doesn't give you the right to run through stop lights your F'ing Axx-hole..."

So - what is the official rule? I assume that I am technically supposed to follow the traffic laws but if I creep through, would a cop stop me and give me a ticket? Would love to know the basic guidelines here.

3. Does Upper Body Strength Training make you Faster?
I do lower weight, high rep. upper body work-outs twice a week. I focus on chest, biceps, tris and some ab. work. My coach supports this. I am feeling stronger and stronger and moving up with certain weights and exercises. But the extra 1.5 hours in the gym...twice a week is a becoming an issue with work and family time...especially with all the swim, bike and run work-outs. Is strength training really worth it? I know T-bart and Macray do not do anything in the gym. I think Coach Brian does some weight training...

As I thought about it, is there an argument that more muscle - even lean muscle -could actually DETRACT from triathlon performance. Note, I don't do leg training with weights because I am doing so much with swimming, biking and running...I feel this would lead to fatigue and maybe even burn-out.

When I see these guys who dominate at races...they all seem ripped and BIG...I assume they do strength training...but I wish I understood the science as to how it actually helps me with "speed"...and whether the 3 extra hours I spend per week in the gym could be better allocated?

Three random questions...

Training with a Heavy Heart

It's been just over a week since the unexpected loss of our family dog Lyoko. Mel, JJ and I have heavy hearts. Today, we received her ashes and cried some more. It is hard to let go of the sadness and guilt.

Weird...But I have never really had to deal with a loss like this. Never really dealt with this kind of pain and grief. I can't figure out the right way to say Goodbye. How do you release the guilt and sadness? How do you move on? How do you somehow convince yourself that there is a reason for this...I've prayed about it and asked God for guidance...But so far...no meaning...no enlightenment.

Training has been hard.

Siesta Key on May 9 seems so trivial. Sometimes I am in the pool or on a run and just think about our girl and how much she loved the car rides and going on walks and showing off her tricks. I get the visions of her tail wagging and the way she always nudged up against us to get our attention. Such unconditional love and loyalty.

There have been some set-backs and victories since New Orleans. The ankle continues to act up although not nearly as bad as it has been. Regular icing and 800 mgs of Motrin seems to be doing the trick in terms of managing the swelling and pain. I feel that if I can ease the runs and up the swims and biking, I will be fine.

Some victories include a few Swim sessions that exceeded what I thought was possible...I recently did a 1000 warm up and then 16x100s in 1:35 with 25 seconds rest. Pre-New Orleans, I could not do 11 in a row. I have felt strong in the open water...I can do 20-25 minutes without breathing hard. The buoyancy in the ocean is incredible. Then, today, I did 1800m of drill work and moderate swimming and then did a 200 "anger" swim...Pissed off, I went all out and did a 200m in 2:53 which was nice...I knew I could do a 100 in under 1:30 after some tough drill sets...but did not know I had a sub 3minute 200m at the end of a tough work-out. On June 7, I have my heart set on a 6 minute swim at the end of the Naples Sprint triathlon (400m)...

I also did a 30 mile bike on Sunday in 21.0 mph and then held 7:15s for a 3 mile transition run. So that is also progress...and with the rest I took after New Orleans, I have manged to stay at 166 lbs and have felt stronger in my free weight work-out sessions.

Just found out that I am locked out of Disney 70.3. Snooze you lose. I was going to enter, do the swim and bike and then drop out. Just as a good training effort since I will be there anyway. Bummer.

Still mulling over the Ironman Louisville plan. Just not really motivated by the Ironman distance and much more intrigued by the World Championships and possibly trying to qualify in Cancun or Augusta, GA in late September. This is part of my problem. Proscrastination and lollygagging. I need to make the decision and go for it. Once and for all.

But it is tough to plan and prioritize with a heavy heart. That is for sure...

"The Big (Not so) Easy"

Back from New Orleans.

What an experience...

Got to The Big Easy on Friday night. Checked in at the W Hotel and went right to Pre-Race Briefing and Registration at the Marriott Hotel. The Expo was underwhelming. The Pre-Race Briefing was overwhelming. Must be the latest media attention regarding sudden cardiac death in the swim portion of triathlons because the theme of the briefing seemed to center around the number of EMTs who would be in the water and how prepared they were to scrape us off the lake floor if we went down...

It was a twilight zone moment for me. Hundreds of athletes with shaved legs and Ironman Visors staring at their watches to get through a mandatory briefing about potentially life saving procedures...Kinda like the flight attendants giving the safety instructions on a flight with no one watching / listening...I of course took copious notes and looked at Melissa with horror...I whispered..."I don't there is anyone in here who I can beat!"

Met up with Anthony, Brandon, Ralph, Macray and Bill. Great people. Great fellowship. Had an awesome dinner and talked incessantly about splits, shaving, weight, work-outs, race day nutrition, race wheels and how much T-Bart and Macray were ready to qualify for the World Championships.

The boys packed it in at 10 PM.

The rest of the night was a blur. My wife doesn't get out as much any more as she is the most loyal, dedicated and committed Mom and wife I know...so bring her to the French Quarter on a Friday night with no kids...and well...that's another story for another blog...let's just say that we had a lot of fun, went to places that married couples don't usually go...and didn't realize that there were still bars in this country where you could smoke cigarettes (disgusting). We didn't sleep til like 3 AM.

Fast forward...like maybe 3 hours...to Saturday morning's pre-race swim, run and bike...I forgot that I did not have a good tolerance anymore for beer, merlot, vodka shots and more beer as a way of "taking it easy" 30 hours before my first half IronMan.

I took 1200 mgs of Motrin (for my bum ankle - LOL)...and headed off to the Lake...Beautiful, Clean, Lake Pontchatran...Really...it was clean...and it was beautiful...and HUGE! When I got to the swim start, I found three young kids playing football in an open field and immediately missed my son JJ. After playing catch with the kids...I learned that they were Heather Golnick's kids...as in 4th ranked Pro in the world Heather Golnick...she was out on her pre-race bike ride...she is from Bradenton, FL which is cool (pride in SW Florida!)...her husband was very cool and very humble...they have a special needs daughter which makes her story even more interesting...I rooted for her on Sunday!

The pre-race swim was great...I did it in tri shorts so that I would have a better feeling in my wet suit...This will now be a pre-race tradition for me. Swam for 15 minutes EZ and felt great...except for that hangover headache...Ran for 15 minutes and felt great...my bum ankle was okay. Major props. to Anthony's friend Dr. Ralph who "adjusted" my ankle 4 times pre-race...wow...what a difference!

Set up my bike in transition (great spot between two palm trees...on the fence). When I set up my bike...the Cervelo next to mine had an explosion...front tire...blew...I thought, "God I hope he comes early tomorrow"...took it easy on Saturday night...went to bed at about 9PM...slept well which was a first before a big race...so the party night was actually a blessing in disguise...

Sunday morning. Never need an alarm on race mornings. 4:30 AM...I am up. Nice room service oatmeal, banana and power bar...Nailed a great "deuce" which is a pre-requisite for a good race. Met a great guy from Indiana on the shuttle to transition. Suddenly realized how much I appreciate Florida and my ability to train year round.

Head to transition...Butterflies...Reminded myself of my goals...First goal was to finish and have fun...really...have fun and smile. Brian always says I have to smile or choose a different sport...Time goal was 5:20...Wanted to go 35 swim, 2:50 bike, 1:50 run...5 min. transitions for a 5:20 on the button...

Secretly I thought the run time was a slam dunk...Boy was I in for a rude awakening....

Awesome 1 mile walk to the swim start...Ipod cranking..."I can only Imagine" by Mercy Me...."Victory" by Notorious B.I.G "Lose Yourself" by Eminem...all the essentials.

15 minutes to go...had to pee...long lines at Porta-Potty...no doubt, the lake is gonna be a little bit warmer when I get in it...I put on my wetsuit backwards...with the zipper in the front...got weird stares...then, one guy says..."Dude...your wet suit is on backwards..." I say "Yeah...I know...I am stretching it out..." As if he was the asshole who didn't know what I was doing...Funny. What a complete basket case I am...

National Anthem. Pro start. Stretch. I am ready...wow. I am really ready.

Into the water...

Horn. Go. Feel great. Smaller waves. No violence. Great strong strokes. Swimming a little crooked but feel great...Note to self...learn to go slower and stop less to site...I tend to go 100 meters hard...then stop to get my bearings...hard then stop...Next time I will go longer with better, more methodical strokes...Smooth and long...Not hard, stop and go.

Hit what I thought was mid-way in 19 minutes. Panicked. Way too slow. Picked it up and went hard to the end. Stood up at 33:50 and crossed the line in 35:03. Goal # 1 ... accomplished. Felt great cardio wise. Got through transition and only had to toil a bit with my wet suit...not bad for my first 70.3 transition...

I get out on the bike course...cyclist down...must be a guy who leaves transition, fiddles with his odometer...hits a cone...and down he goes...

1.26 miles in, I hit a big bump and my odometer goes out...pull over...squeeze it back on. It goes out again at mile 4. I stop again to squeeze it back on. It goes out again at 12 miles...I make a mental note on my watch and decide to go without any speed guage whatsoever...

Great ride. I must have past 60+ people in the first 15 miles...it was down-wind and when I had a speed guage...I was averaging 24-25mph...I got a little nervous that I was going too hard, too early...but it just felt great to be on the open rode with the new Zipp Race wheels...

Last 10 miles were tough...mostly into the wind...and over two sizable bridges...I have not put in enough bike miles and I feel it every time at mile 40...I start to really labor and feel the pain in my quads...But I came in to transition in 2:45...Second goal...EXCEEDED...

By then, I had taken two large water bottles of half gatorade / half water. And I had somehow put down a small Pure Protein bar...Gastrointestinally, I felt okay...Not hungry...a little thirsty...but okay...

In transition, I drank what was left of a third water bottle that I had started drinking after the swim...Transition 2 was SLOW. I believe 6minutes+ combined for both transitions...Transition goal NOT met.

Ran out of transition and couldn't really turn my legs over. I had done several transition runs but not many after 56 miles...

I forced down another Protein Bar and it sucked. My mouth was dry and I could barely swallow; but the boys insisted that I get some nutrition / carbs in me at the start of the run.

Sun out. Head Wind. Oppressive humidity.

First mile was 8:45. I knew I was in trouble.

Second mile was 8:55. Uh ohhh...

Third mile 9:00+...That really sucked...I knew I had a 5 minute "bank" of time thanks to a good bike...But I also knew that 9 minute miles were really BAD for me. I then committed to NEVER look at my watch again.

My goal quickly shifted from a time goal to finish without walking...to take it one mile at a time...to smile occasionally and to remember that I had done 4 marathons and 10 half marathons and that pain was part of the process...

At about mile 7 or 8, I started to hallucinate a little...I really think my brain was frying inside my skull...It was REALLY hot...my legs started to have that really bad feeling like they could cramp and lock at any moment...the "don't walk" goal suddenly changed to "don't walk...but feel free to waltz through the water stops" goal...

Then around 10 miles, I began to think about various 5K routes...I began to sense that I could finish strong. I decided to look for numbers 35-39 on calfs of runners...I found some...and passed them pretty easily...I decided that 10 passes starting at Mile 10 would be a great goal and distraction from the pain I felt and the inevitability of my legs locking up. I think I passed 6 age groupers...

My legs never locked...

The last 800 meters through Jackson Square was intense...I know my last mile was a sub-8 mile...I know I have a sub 1:45 in me if I train better...

All in all...the greatest and hardest experience of my life. Final time 5:28. The most important goal was met. I finished. I smiled. I ran the whole half. My ankle held up. I want to do it again...I was pretty blown away by the number of athletes who had to be carried to the medical tent...my coach came through in 5:24 and I had to carry her to the tent for IVs and a serious ice down...scary...But she qualified for the World Championships...she is a stud.

T-Bart WON his age group...yes...He WON it in 4:44. Incredible time in the oppressive heat. So proud of him. He looked great and deserves all the success this sport has to offer him. He too needed an IV.

Macray had an awesome 5:05 but bonked on the run with cramping...Great time but he is much better than that and was hoping to qualify for Worlds. He will...it's just a matter of time. He is a beast...

I am now in recovery mode...completely spent...mentally and physically...no interest whatsoever to do anything...EXCEPT...of course...obsess about the World Championships. Brian, Tony, Coach and probably Macray will be there...maybe even David Wolfe???

I want to qualify. This year. I know this is a long shot...I was 79th out of 359 in my AG. Can I spend the next 6 months, get my time down to 5:05-5:12 and have a shot? I am thinking about Cancun or the Inaugural Augusta, GA 70.3 on September 27, 2009...This would be ironic considering Augusta is home of the Masters...a golf MECCA...I dreamed of playing in the Masters almost my entire life...can you imagine if I go there to do a triathlon in an attempt to qualify for the IronMan World Championships...

Hmmmm....

The Electric Chair

So here we are. One week out from New Orleans 70.3 and my left ankle is still "toast".

I was disciplined about NOT running for 6 days...Focused my Taper week on good swims, strength training and some great cyclo-training. There is some tenderness but no pain when swimming and biking...I followed the R.I.C.E. recipe to a tee...Rest, Ice, Compression and Elevation...I went to my Foot/Ankle doctor and Electro-stimmed both ankles...I also applied UltraSound therapy. I taped it. I took Celebrex. I followed the advice of my doctor and coach to a tee...

It was going pretty well...Until Saturday.

Saturday was a 60 minute taper run. I decided to give it a go. L.S.D. 7:30s for 5 miles...Felt okay. Then, at about mile 5.5 / 40-minutes...it flared up and was terrible for the last 20 minutes...Came home...iced it and put on a brace...It is crazy because my fitness is awesome...5 miles @ 7:30s and hardly breathing. Pretty much a "forever pace"...But the ankle feels swollen, unstable and very tender...even to the touch.

Trying NOT to panic. Trying to stay calm. I know Sunday will be a tough day...1920 meter swim. 56 mile bike. 13.1 mile run. Trying to take the negative thoughts and turn them positive...Maybe race day adrenaline will ease the pain. Maybe another Taper week will get me better. Maybe 56 miles on the bike will keep my ankle "loose"...maybe I will slip on a brace at T2 transition and that will do the trick...Maybe this is an opportunity to come back from New Orleans and pile on the swim and cycling miles and cut my running...Maybe this is an opportunity to turn the bike into a strength...A major goal for 2009...Maybe I should learn my lesson and never "train" on pavement in racing flats (idiot!).

Other news. I deferred my entry on St. Anthonys for April 26. My niece Janelle is receiving Holy Communion and that is way more important than a race. Another potential blessing in disguise...I will likely enter Siesta Key Olympic Tri. on May 9. That gives me two more weeks to heal after New Orleans...I know the Siesta Key water and course. This is a race that if I jam...and the stars align...and I am healthy...and I don't fiddle around in Transition...I could...maybe...possibly...podium...another aggressive goal for 2009...

Finally, I splurged and bought nice race wheels. Really sharp looking Zipp 404s. So psyched. They are adequately fast and great in the wind. The great team of Mark, Jane, Greg over at Trek Naples helped me pick em out and put em on...Trek Naples is an awesome family oriented bike store...They are helping Melissa choose / fit in a new tri. bike. They are extremely patient and knowledgable.

Gonna take the race wheels out on a test ride on Tuesday morning...Then I ship my bike out for the Big Easy! 7 Days away!

Ankle Tendonitis - Dealing w / Injury

So last week I did the Komen 5K PR followed by 11 training miles in my racing Flats. Exciting to go sub-20 for the first time in my life. But what go hard and then train in my racing flasts...Not so smart! Stupid actually.

At about mile 2.5 of the Komen and then again at mile 2 of the training run, my ankle started to act up. Just a dull pain at first, then persistently worse, then a mixture of throbbing and sharp pains on impact. I should have stopped at mile 8, but I kept going.

Saw a great foot and ankle doctor on Monday morning. All X-rays were negative. Classic case of ankle tendonitis. Treatment...R.I.C.E - Rest, Ice, Compression, Elevation...

I also got a prescription for Celebrex but decided not to take it.

Swam on Monday. Strong bike trainer session on Tuesday. Strength training on Wednesday. Awesome swim work-out on Thursday. Short but intense bike ride on Friday - held 22.1 for 15 miles.

Saturday morning called for a 2 hour LSD run. I took my Wednesday run off and was proud of myself. Normally, I would train through the injury and make it worse. I was apprehensive of this 2 hour run. I could tell when walking that the dull pain was there...even with the wrap I received on Friday. But I knew the 2 hour run was crucial for my training. New Orleans is two weeks away and this will be the final LONG run for this training cycle.

So off I went at 7 AM and felt good for about 40 minutes. Then, the dull pain crept up on me...then worse pain...then almost unbearable pain...so much pain I was forced to "limp run" which was pathetic. At about 11 miles, the mental anxiety creeps in..."should I stop and sacrifice the final long run of this training cycle and not risk compounding the injury? Or press through it, get the full two hours in and then ice and rest it next week" Being who I am, I debated back and forth for like 2 miles and finally decided to keep going.

I finished. Almost in tears. Needless to say, I got the Celebrex and took it this afternoon.

I am really bummed about this. First, injuries like this are usually a result of bad training...over-exertion, under-rest and stupid decisions...I do not believe I would be this injured if I stuck to a 2 hour training run in training shoes last Saturday. My ego got me in the 5K.

Second, I have this fear that this will influence my mental outlook and final preparation for New Orleans...I hate to think that after the swim and bike, I not only have to think about fatigue, nutrition, the competition but now I have to think about a nagging ankle injury which could flare up and influence my run - the only perceived strength I have in terms of the 3 disciplines.

Third, I hate drugs. There are no significant side effects to Celebrex. But I like being "all natural". I hate foreign substances in my body.

This week is a Taper week. Everything is easier. Less is more. I will take it easy...I will confer with my coach about not running at all and maybe extending a few of the swim and bike sessions. Or perhaps I will do the Elliptical machine in place of my runs.

All in all, I've heard that "injury management" is a huge part of triathlon training. T-Bart dealt with it in terms of a 6 month calf injury. He decided NOT to run during most of this tri training cycle and to elevate his bike and swim training. Makes total sense. And he says he is now FASTER at running with no lingering signs of his injury.

So I will take that to heart. Calm down. Take deep breaths and just deal with what many triathletes deal with on a regular basis...oh yeah...and I will stop making dumb decisions like racing when I should be training...

Monkey Off My Back - Sub 20 5K - PR!

I can officially cross off one of the goals I set for 2009.

GOAL: Go sub-20 in a 5k race. Done! Ran a 19:55 at the Susan G. Komen Race for the Cure in Estero. This morning called for an easy 2 hour endurance run but I got permission from my coach to run hard for 3 miles and then easy pace for 1:40.

Did the race with Mel and JJ. Mel said it best this morning...families that run together...STAY together. Mel went sub-35 and was psyched. She keeps going low. JJ posted a 36:01...Not his best. He was saving himself for a 2-hour Paint Ball birthday party that he attended this afternoon. Priorities!

He also had a very late night last night where the A's beat the Pirates 12-8...JJ goes 1 for 1...a BB and 2 runs scored...He also played flawlessly in the infield which was great because he had a tough game last Monday night. I stress to him that it is all about a "one game at a time...one AB at a time and one inning at a time..." We agreed that improvement was key in this game...He did awesome. Really into the game and focused.

Mom and Dad showed up and took care of Benjamin which was really nice. They were blow away by the 7,000 race participants. I came in 27th overall but still only 5th in my age group. I am fine with that...Couldn't have done much better than 19:55.

After my race, I ran back and ran in with JJ. He was chugging along...At about mile 2.5 he says, "I am hurtin' Dad"...I looked around at all the signs on the backs of these women cancer survivors and runners who are running in support of family / friends who have lived and survived bouts with cancer. I starting thinking about the nagging ache in my ankle...out of no where, I said, "This is nothing John...try sitting in a chemo-therapy chair for an afternoon...that's hurtin"...

To those 900 survivors who ran in the race today. I salute all of you. I have no idea what you had to go through but I know it was not easy. I have always feared cancer...how it creeps up on you and can't be controlled. How the chemo-therapy eats away at healthy cells. How surgeries have to be performed to remove tumors. Some day this country will get its priorities straight...we will "shoot for the moon" and cure cancer...That's my prayer anyway!

My Princess Bride

Had another one of those cosmic weeks last week.

First there was panic about how I would get in all my training on a "build" week with all my baseball coaching commitments, work commitments and a planned trip to Disney for Mel's Princess Half Marathon.

Then, there was the relief of getting it done early. I had an awesome training week:

- Monday = 2700 meter recovery swim after the H2H half marathon
- Tuesday = Bike Trainer session followed by Strength Training

- Wednesday = HARD Swim Session as:

- 400 WU
- 1000 continuous tempo swim in 17:20
- 6x100 intervals on 15 second rest (last interval in 1:25)
- 400 Cool

Followed by a 6 mile run with 5 1:00 accelerations
- Thursday = Rest
- Friday = 60 mile bike in 19.6 mph avg. and 20 minute transition run (7:35s)

- Saturday = 10 mile easy run

- Sunday = Rest - Cheer on Mel at Disney Princess Half Marathon

Weighed in at 163.8 on Friday night which is nuts...I never thought I could get down to 165 yet alone 163.8. This is all about smart eating, no stupid snacking and staying focused on long endurance training in preparation for Half IronMan New Orleans.

So overall I am satisfied with my training...but ecstatic that I can manage so much and stay balanced. There were deep breath moments for sure...but nothing I can't handle. Oh yeah, JJ won one game and lost two but PITCHED in one game and struck out the first batter he faced...The look on his face...

But the real hero of the week was Melissa. Less than 7 months from being pregnant, she trains, starts and COMPLETES her first half marathon. It was the Disney Princess Marathon. 7,000 women started the race...many of whom donned princess "uniforms". Mel went all out with fairy wings, a tiara and a princess visor. Her double knee braces, foot orthotics and wraps were NOT part of her costume.

She ran it with two friends from the gym. I was very nervous considering has bad knees and ankles that have been aggravated through hard training these last few weeks. Mel's mind and will is much stronger than her physical body. I mean a STRONG will. She was not going to be denied.

She goes out in 36 and change for her first 5K. Several photo ops. and bathroom breaks later...she sees JJ and me at the 8 mile mark in under two hours. She finishes the whole damn thing in 2:59:35. Her goal was to break 3 hours!

That is blazing all things considered. She was limping a bit at the end but made it through a day in Animal Kingdom and a visit with her Grandma and a night of intermittent sleep due to Benjamin. No issues the next morning and now she is iching to run. That's in-human.

Of course, it's now all about tri. training. She wants to hit the pool, buy a bike, continue to run and enter the Naples Fitness Triathlon on June 7.

No doubt, I will see her on the Podium!

Stomach Flu - Sucking it Up!

I don't get sick very often, but when I do...well, it sucks.

Limped through Monday with stomach issues. Got through the Monday recovery swim work-out and then all hell broke loose. Literally. Up all night. Just terrible.

On my back all day Tuesday...No trainer session, no strength training. Not myself on Wednesday so I did not go to Swim/Run work-out.

Felt better on Thursday and had a great Swim work-out as follows:

- 500m WU

- 500m Interval session
100m at 1:40s w / 20 sec rest

- 500m Tempo swim in 9:00 / 20 sec rest

- 500m all out in 8:08 (blazing for me!)

- 200 cool

Felt great. Followed it up with a 37:30 5 mile tempo run.

Coached JJ's game that night. Lost to the Loser Marlins who have no class. JJ makes one of the best diving catches in foul ball territory that I have ever seen. He keeps getting better and better.

Friday and Saturday was the Gateway Member Guest golf tourney. I played with Timbo. Shot a ho hum 77 onFriday. But sucked on our last 9 holes. Rode 15 mile in 21 MPH on Saturday morning @ 7 AM; then played better in the tourney. Came close but fell short; placed second place in our flight. Had a case of the "waaaaaaaas" on Friday which I hated. Had intermittent pity parties when I hit bad shots.

In any tourney, no matter what the circumstances, it is all about a shot at a time. Every time. No excuses. I don't play enough to spazz out mentally on the golf course. I really wanted to win and if we played a little better, we would have won...but mental dereliction on the golf course is unacceptable.

Finished the weekend by getting up this morning and running the Hooters to Hooters Half Marathon. What a race! Ran it in 1:35:39 which is less than a minute off my PR. It would have been a PR if it were not for the huge bridge spanning the Caloosahatchie that we ran over and back on Mile 7-8. Ran a 7:18 pace which was much better than expected.

Came in 30th overall out of 550 runners. Pretty good for still not feeling myself...

This week is all about getting Melissa ready for her feat - the Princess Half Marathon @ Disney.

5K PR - But Now it's Crunch Time!

Had a good week of training post-Escape from Florida Triathlon.

Monday was a good recovery swim. Then a great bike trainer work-out on Tuesday followed by strength training. Then a hard swim and run on Wednesday with bleacher climbs worked in. Rest on Thursday.

Friday was an awesome work-out. 16 miles in 2 hours flat. Ran most of it on hard packed trails near my house in Gateway. Used an Ipod which helped. Normally I just enjoy the sites and sounds of a long run. The Ipod allowed me to stay in ryhthm with many of the songs keeping me in perfect cadence. Two hours and 16 miles was the longest I have ran since the Marine Corps. Marathon at the end of 2007!!!

Needless to say, my expectations were low for the Edison 5K on Saturday night. Great atmosphere, perfect whether. About 1400 runners and 200,000 fans experienced the Edison 5k including my parents who took care of Benjamin as JJ and Melissa ran in the race. The route is on the parade route and the 5K kicks off the parade. Hence the 200,000 fans. Awesome energy. Winner finished in 4:33 mile pace which is blazing!

There currently is a mean stomach virus around these parts and I think I was feeling it on Saturday night. That, plus the heat and the fact that my legs were dead from the 16 miles the day before kept my expectations low. What do I do on a low expectation race? Run a fast first mile and see how I feel. Ran the first mile in 6:14 and felt okay. I knew this was PR pace but probably not sub-20 pace.

Hit mile 2 in 12:50 and knew it would be close. Stomach cramps came to visit in mile 3 and I got passed by at least 5 people which always "hurts" mentally...especially when they look like they are in your age group. Turned at 3 miles in 19:25 and knew I had a remote chance of sub 20 if I sprinted...But I didn't have it...

20:06 - PR. Feels good not to "feel it" and still PR.

Ran back out and then in with JJ and Melissa...an awesome family experience. Had dinner, watched the floats, took some pictures (will post later) and then called it a night. Mel was sick all day yesterday. I just felt tired and not myself.

BUT - In the spirit of this "build week" - I pounded out close to 60 miles in 3 hours flat on the bike. Held it at 20.0 MPH most of the way and then bonked for the last 4 miles. Convinced myself that a 5 mile "cool" in HR 1-2 was okay. Not sure what coach would think but I was done...I have to build up on these long bike rides...I feel terrible at about mile 40...

But I got off the bike and ran sub 8 minute miles for 2.5 miles (20 minutes). Then, enjoyed the rest of the day with JJ - Hyatt Water slide, baseball practice and then church. Counted my blessings for my health, another 5K PR and asked for strength as I am 5 weeks away from the New Orleans half Ironman!

I need an Iron-stomach with this virus!

The Great Escape

My third triathlon will definitely be a memorable one.

Florida's Great Escape Triathlon took place at Lake Louisa State Park in Clermont, FL. GREAT venue. The distances were 1 mile swim in Lake Louisa, 18 mile bike on rolling hills, 5 mile run on sand, packed clay and asphalt.

I love when a trip comes together. I went up with Mel, JJ and Benjamin on Saturday morning and we stayed at the Renaissance Seaworld. We did a whirlwind tour of Seaworld and saw the Shamu Believe show, Dolphin Mystery Show and Pets Ahoy. JJ and Mel rode an awesome log flume and the "Kraken" which is rated as one of the Top 10 roller coasters in the world. This was JJ's maiden voyage on a REAL roller coaster and what an experience. Mel was a trooper to go on it and hasn't been the same since. There was one too many corkscrew turns for her liking. She still feels "hung over." I of course would never set foot on a roller coaster of any kind...and definitely not the day before a triathlon.

That night we were settling down and JJ was relaxing in bed next to me. I was kinda into myself...feeling anxious about the race. I could go to sleep and make this a normal night or I could try to make it extra memorable. I decided to "ask" if JJ wanted to go down to the pool and Spa...He lit up. Absolutely!

We went down and he managed to go from the cold pool to the hot hot tub about 6 or 7 times...You know - that amazing feeling of extreme cold and extreme heat...he loved it. Several Father son conversations and 5 video games later and at about Midnight we hit the sack...

No alarm clock needed. I was tossing and turning at 5 AM. "Can I finish this distance?" ... "How will I do on my new Crono?" ... "Can I come in the top 10 in my age group?" ... "Could I possibly bonk?" I decided to encourage Mel, JJ and Benjamin to take a cab out to Clermont ($80 trip)...I spared them all the waiting and transition set-up and pre-race hoopla...They happily obliged.

At the USAT registration desk, I met Joanna Zieger. Not the most pleasant person as she argued with the volunteers about her registration fee. But hey, she IS the reigning 70.3 world champion. She also rides MY Guru Crono which was a thrill to see...I then saw no less than 4 Olympians warming up on their bike...I knew I was in for a crazy experience.

The Swim venue looked awesome. Buoys every 100 meters or so and very clearly marked. It was very shallow which made things difficult in the beginning and end of the swim. But all in all, I had a great mile swim in 25:50. I will say that I was shaky getting out of the water and running to transition...some oxygen debt and vertigo but that always seems to happen.

Uneventful transition 1 other than seeing that there were still a LOT of bikes on the racks. Good sign. I get on the bike and haul ass for 2 miles expecting to be passed...Held steady at 22 MPH...Felt strong on the bike. Saw Mel, JJ and Benjamin in their cab, entering the park at about Mile 10. That was pretty funny...a bunch of Pro triathletes whizzing by and cursing at a Yellow Cab in a state park...how committed is my wife? How awesome is that?

Saw Coach Angie on several loops...knew that she was coming for me. But I held her off...surprisingly so. I never felt fatigued. I was psyched with my 22 avg MPH for the whole 18 miles. Passed a couple other team-mates which was unexpected.

T2 was uneventful other than NOT seeing many bikes on the rack. Good sign. Hit the run and told myself that I would stay sub-8 minute miles. Felt strong. I changed my perspective when I got passed by an elite woman in a bathing suit with a major wedgie and re-committed to sub-7:30s...After I caught my breath, I quickly committed to sub 7:10s...I was amazed by how strong I felt on the run...even though the first mile or so was through soft sand.

I definitely went 6:45 or so for the last mile and finished in a strong 1:54:28. I held 7:06 pace for the run. I finished 6th in my age group. Best part is that I did not brick on the bike. I was 7th in my age group for the bike and was very close to 6th. I know this is a function of training...but also the strength of my new Guru. It just cuts through the wind, allows me to be in aero longer and just flies down-hill. I also had a bit more energy and adrenaline in this race.

It was awesome to see the elite/pro field...Shoemaker, Long, McClarty and Zieger. Great to get a taste of pro triathlon racing. Shoemaker ran 4:53 miles off the bike. Zieger swam a mile in 19:18????? Just blazing.

Even though I got smoked, I felt like I belonged. I feel as though the Olympic Distance is a great distance for me. Just enough on the swim to get me into anaerobic...just enough miles on the bike to get to lactic acid build-up but not spent and a reasonable distance run that blends speed with some endurance.

I feel ready for New Orleans 70.3. Not ready right now. But "6 weeks from now ready." I do not feel as intimidated and I don't feel that sense of anxiety that I could bonk and not finish the race...

Lovin' this training. Loving this sport! definitely hooked.