2010 - The World Pursuit...

2009. What a year. Ups and Downs. Trials and tribulations. Super-highs and some bad lows.

First the good. I nailed my triathlon goals that were set exactly a year ago. I finished the Ironman in under 12:30. I podiumed in a race (3 actually). I went sub-20 in a 5K. I came in 3rd or better in my AG in each of the 3 disciplines...I dramatically improved my swim and bike and I stayed strong with my running. I was pseudo-coachable but have much more work to do there...and I stayed balanced with my training, work and family commitments...all things considered.

Most importantly, JJ is a gifted student with straight A's and a love of learning that I never had. He is compassionate, caring, curious and cool. He is growing up fast and just a joy to be around. Then, there's Benjamin Strider. I have connected more with him than anyone this past year. His bright smile and happy demeanor brings warmth to my heart every moment I have the pleasure of hanging out with him...There is complete unconditional love for both my boys...

Now the not so good. Mel and I lost our child soon after we went through another round of Invitro. This involved another surgical procedure that was heart-wrenching. My Dog died tragically. The family businesses continued to get rocked by the economy. I tore my right calf muscle shortly after IM Louisville and was not able to compete in Half Ironman Cancun...

I'd say the biggest "high" in 2009 was IM Louisville. I never thought I could train so hard through such tough conditions (95 degree heat all summer) and perform on race day with such strength and conviction. I can't believe I could bike 112 hours and run the entire marathon...I loved the run down the shoot, the culmination at the finish line and the after-math of sharing the exultation with hundreds of fellow triathletes. Can't wait to do it again this year.

The biggest low was not only losing Lyoko, but the stress of work, the shitty economy (especially in real estate) and the toll that takes on our family. The entrepreneur thing and working from home sets up a very dangerous dynamic of stress, long hours, short fuses and unpredictable compensation. It was tough to turn it off and let it go. The bad energy crept into our home and daily life. Not good.

2010 will be different. The economy is showing signs of life. I have had good conversations with Mel on how to better balance. I am learning to surrender and let go. Mel's got my back...she provides an awesome ying to my "workaholic and take on too much" yang...We are communicating openly about another Invitro or adoption option. I am blessed by family, friends and faith that keeps me grounded...I know that God never gives me more than I can handle.

In terms of my triathlon goals...There is only 1 goal for 2010.

WORLDS. I will qualify for The Half Ironman World Championships in Clearwater, FL in November. This will require me to come in 5th or better in my age group or have a slot roll down. This will undoubtedly require a sub-5 hour effort...That's 30 minute swim, 2:35 bike and a 1:45 run...and 5 minutes or less of combined transition.

Achieving this goal will be harder than achieving all goals from 2009. It will require me to train smart and be more coachable - total trust in Coach Angie. Achieving this will require a good/better diet. Achieving this will require dialing in my bike...I will do this...

New Orleans on April 18...Providence on July 11???...Then, Cancun, Mexico as a back-up in September.

First up. River, Roots and Ruts half marathon this Sunday...Hopefully this will be a sub-1:45 effort with no mis-haps...Then Disney Half and Maybe the Naples Half in January...This willa allow me to assess my run fitness...I hope to be where I was last year...I know that I am a faster swimmer and much better cyclist.

I have had a pretty strong off-season. I hope this set the foundation...

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...