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.