"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.

Priorities and Pain!

Last week was a very tough week of training. It was a "build" week. Coming off the previous weekend of 50 miles on the bike and 15 miles of running, I was tired. Monday - Thursday was great. 2600m swim on Monday. Strong Trainer session and Strength on Tuesday. Swim / Run on Wednesday...Day off on Thursday.

My boys from LA - Sam and Robb - came in on Friday and I know my weekend training would suffer. I fit in a 30 minute ride on Friday. Friday night was drinks and partying. Saturday morning was very rough. I was down in Bonita Springs at the Condo and when I woke up...with cobwebs...it was 46 degrees out. I had my bike but summer cycling clothes...

I limped down to my car, hopped on my bike and headed North to Fort Myers beach. My hands literally froze in the aero-bars and my feet felt like bricks. At about 12 miles I warmed up a bit. At 20 miles, I felt pretty good...at 30 miles the guilt hit that I had left my buds hanging. So - I ended the ride at 34 miles which was close to 2 hours (windy conditions)...I did a 25 minute transition run which felt great.

Coach Angie was bummed as I was supposed to go 2.5 - 3 hours and 50 miles. This was a build weekend. I definitely screwed up but I have to try not to beat myself up. Saturday night was the AFCAAM benefit. More drinking and partying. Went to bed at 2 AM and had to get up at 5 AM to get the boys to the airport. It was at 7 AM that I started rehearsing my speech to the 11 AM and 5 PM masses at Blessed Pope John...More stress.

I got through the speech. I did okay. Nice comments from many of the parishioners and Father Bob himself. But I was exhausted.

So, the only think left to do on Sunday when I got home was go on a 12 mile run. I did in ~90 minutes and felt great...that same great feeling you get when you study all night for a test, do well and then just crash in bed.

This week is another big week as I get ready for Lake Louisa Escape from Florida. I did an awesome 2000m ladder on Monday. I did a great trainer session this morning and then strength training. Swim / Run tomorrow and then easy spins / runs going in to the race on Sunday.

Fired up to spend Valentines with the Family in Orlando...Seaworld!!! Then race on Sunday and then visit Mel's grandma after the race! So grateful that I can mix the family time with the race time and that Mel is so supportive.

Oh yeah...got my cool Lime Green Giro Ultimus helmet...My theory is that a lime green helmet will easily be seen in transition...We shall see. God knows I need help with Transitions!

Humbled but Hopeful

I had high hopes on Saturday morning. My first ride with my new Guru Crono alongside Team Geared Up - Angie, Greg, Justin and Kath. They are all experienced triathletes who regularly "dropped" me in road training runs when I was on my Scott Road Bike. I figured this time would be different with the "Black Beauty" cutting through the wind.

Not so fast!

Saturday morning. 38 degrees @ 7:30 AM. With 3 layers, gloves and leg warms, I set out with the group. First 10 miles felt fine. Held 19.5 mph. At about 18 miles, the group said, "see ya"...By mile 30, I was squinting to see them in front of me...By mile 40, they were gone...

As fate would have it, I forgot my running shoes so a return to the car and quick transition was impossible. So, with frozen feet and wounded ego, I decided to go another 10 miles home to change into my running shoes. 50 Miles on the dot.

I did a 3.1 mile transition run in 23 minutes. Felt good on the run but legs were toast yesterday.

Woke up early this morning. Saw the sunset. Ran for 80 minutes today - 6 passes over the Fort Myers Bridge and then a beautiful run on the FM beach...All told - about 10 miles. I was tempted to do an Open Water Swim but it was way too cold. So I bagged it, came home and ate like a pig.

I was a bit down yesterday. While it was cool to complete 50 miles, I can't stand to be THAT behind on the bike. My sense was that I probably would have been behind by about 5-6 minutes in a 56 mile race. I can probably make that up on the run. But for some reason, I felt like I was gonna be better / faster on the Guru...Maybe it was the wind and the cold...

Maybe I just need to manage my expectations and remember that this was my second 50 mile bike...ever...and I am biking with a 10-time Ironman...

Maybe I should lose the ego and simply enjoy the ride!