140.6 – Week 25 of 24

I want to first start off by saying thank you to my awesome Wife.   She supported me on all of the training, even when there were other things to do, and I had to get my training in.   She sacrificed a lot over the last year for me to hit my goal.   I have to say I had a pretty great support system all around.   There were a lot of folks that kept in touch with my training and checked in to see how things were going.   It all helped me stay on track.

This was a personal goal and challenge.   I am not an elite athlete by any stretch of the imagination.   I’m a middle aged guy, who is likely considered overweight by the health industry.   I’m not ripped or in great shape, I just had a goal, and I made a commitment.   Like other areas of my life, I figured that with training, I could figure it out.   A good plan and training program will take you pretty much anyplace you want to be, that is of course my opinion.   So far, I’ve proven that correct a few times.

12 months ago, I decided to do an Iron Distance race.   I had enjoyed the shorter sprint tri’s and a good friend and I tried our hand at a longer one. It was called a 1/3 Iron put on by Zoom. 1.1 Swim; 34 bike, and 8 run if I remember off the top of my head.   Well that race proved to be a great learning experience for us both. Without a lot of training, we set to participate.   We swam pretty close to the same, I hit the bike first and hard.   Crazy what a little competition does to you!  What we both found out was, this is not a race with each other.   It is a race with yourself and your time. By the time we started the run, Jeff had taken the lead on me. He is much better on the bike than I am, and we started the run.   That is where we both saw the errors of our ways.   I died at mile 4 and limped to 8 almost falling over when I got there.   Jeff also took a hit on the run and was in about the same shape.   Without this lesson, my event at Rev3 could have gone terribly wrong.

When I settled on Rev3 Cedar Point, I then started looking at a training plan.   Training Peaks was helpful, but expensive. FYI: This sport is NOT CHEAP!   I then found a great book by Matt Fitzgerald and chose the #2 out of 10 intensities.   My goal was lofty but simple.   I wanted to finish a 140.6 race, period.   Anything over and above that was gravy.   What would it take?   The book laid out 24 weeks of a training plan that said would get you to the finish line still running and feeling good. The plan focused on swimming and biking primarily as running is rather hard on your body, and my knees.   Having fought knee pain the prior year from running, I took this advice at heart and backed off on the running as well as the speed.   I was doing 3 workouts a week in the pool, and mostly was drills, mixed with sprints.   I did a long swim every other week to see where I was at, but this approach worked well.   The bike and I became well known friends. I felt like I road that thing every day, but it was maybe 4 days a week.   I rode at home on a trainer, which is very hard.   Hours of just watching TV while you pedal in place.   When the temps warmed up I was outside as much as possible.   I increased my distance from a little more than 30 miles to 112 at the end.   This was with long and tempo rides.   I should have done more hills, but I knew Cedar Point was pretty flat, so I just went for the distance.   The running was indeed less in the training.   I ran 2 maybe 3 times a week, and mostly slow.   Some sprints, but that is what got me into trouble last year, so I was easy.   Finishing the 140.6 meant I had to be healthy first and foremost.   My run distance did increase to 16 miles just before the event.   That was the longest I had ever run in my life.   Prior to this training, the longest single run I did was the 8 miles I tanked on earlier.

Toward the end of the training I did a 1/2 Distance Tri. This was a bit hard as I didn’t enter an event, I did it on my own.   Open water swim, bike, and run completely unsupported, except for my fabulous Wife to make sure I didn’t sink in the swim.   That was also a great learning as I found my run, only the 2nd time I’d ever run 13.1 miles, was hurting me more than I had hoped.   The other two sports felt very good, so I had to make a change if I was going to reach 26.2.   I did some research and chose to do a run/walk combo.   I ran 4 minutes and walked 1.   This worked out well on my last training run of 16 miles and I was happy.   All I had to do now was taper, stay healthy and mentally prep for the race.

I found this last part to be true, truer than one might expect.   I don’t think I’ll forget the moment that light went on for me.   My Wife and I were spending a rare moment on the couch and “The Biggest Looser” was on.   During this show there was a Women who was spending 12 months to loose almost 200lbs or some unbelievable number.   She had a 6 or 9 month goal of running a marathon, and she did!   I was in awe.   She was way more over weight and out of shape than I, yet she had done something I thought was out of my reach, which also took me back to the thought of, with training, you can do anything! Everyone hurts after running 26 miles, you just have to decide for yourself that you CAN do it, and nothing else will matter.

Lets talk about this race now that I’ve given you way more than you expected with this blog post.   The weekend started on Friday for me.   I drove up to Cedar Point solo as Jeff, yeah I suckered him into the 1/2, and his Wife Cathy were meeting me up there.   My Wife, Daughter, and great friends Mark and Mel would be joining us later on Saturday.   Friday was 90 degrees at 6PM, but the water was as calm as it could be.   A storm Friday night would change that.   The temps fell on Saturday, but the waves increased a TON.   We did pre-race pickup, bike check, bag check and just took in the event.   Neither Jeff nor I chose to swim in the lake for practice as we were expecting the water to settle down by Sunday.   We also didn’t drive the bike course, although we had wanted too, just ran out of time between meeting people, meetings, and the other things we had to get done.   I woke up Sunday morning early, I did get some sleep, which was a shock.   I had to run to T1, which is on the other side of the park, to drop off my special needs bags, then head back to the hotel where we were starting the race.   I had already had my tattoos on and got dressed in my wetsuit.   Once on the beach more emotions than you could imagine started to hit me.   I was at the start line of something I couldn’t have even comprehended just a few years prior.   Hell I didn’t even know this existed a few years ago. I kissed and hugged my Wife and Daughter, and headed to the start line.

The Swim:
With the announcement to get in the water, all of us jumped in and walked to the first buoy.   The course was .4 mile legs in a triangle.   We had to do 2 laps, then head down the lake to get out about 1/2 mile from the start where the transition area was.   The waves were crashing on us hard.   The water was cool, but that was ignored for the white caps we all stared at.   With the air horn we all started out.   It wasn’t more than a few minutes when my swim went to complete hell.   I was panicking, swallowing water, and could not control my breathing or heart rate.   My wetsuit felt like it was going to strangle me.   I was passed by much of the crowd, but those around me were in the same shape.   Back stroke, doggie paddle, and breast stroke were much of the field.   I made if about .2 when I had to stop to regain myself or I was going to sink and my 12 months would have been shot in about 10 minutes.   I sat there hanging on to a paddle board and catching my breath. I looked back at the beach, but it was no closer than the first turn, so I said to myself, you are going to fucking try. With that, I did, and struggled to the turn.   Once I made that turn though, I was out of the head on crashing waves.   This sideways wave was much like the training I had done in open water and I calmed down.   I even started to count strokes and swim like all of my training had taught me to do.   By the time the 2nd turn happened I was feeling confident again, but only had to worry about how much time I wasted getting the 1st lap done.   As I turned the 3rd time and headed out for lap 2 I glanced at my watch and saw 50 minutes, I had beat the cut off time and had to get my ass in gear if I was going to be able to finish the bike course before its cut off.   This however was the worst part of the swim again, this time, I buckled down and swam like normal.   It was hard, but this time it was doable.   My mind games were over, I was going to finish this event and I had finally started to believe it.   The rest of the swim was just breathing and watching for the turns.   The waves were high and sighting was hard, but my mind was focused on the task at hand.   At the end of the swim, I thought I could stand so I tried, damn, too deep still, but the damage was done. My leg cramped hard as I reached for the sand that would not be found.   I laid down and started swimming again and tried to kick easy to work out the cramp. It did work, but I felt the pain and thought I might have damaged my race.   Finally out of the water, I saw the time.   1:45 or something close to that.   My goal had been 1:20 and my entire day was planned on that time. For a brief moment I felt down.   I was going to have to bike hard to beat the 5:30 cut off, and that would hurt my run, but then I saw my family and everything changed.   Complete 180° turn. Instantly I was pumped up again and had no pain!   I had my wetsuit stripped off and headed to T1.

The Bike:
When I launched on my bike, I had one goal in mind. Get back here before 5:30 PM. Nothing else mattered.   I needed to bike around 14.5 MPH to get that done.   Again, I saw my family cheering me on and I set out on my 8 hour ride.   The wind was pushing a bit and I was going a little hard. My heart rate was creeping into the 140’s and I knew I needed to pull back, but what felt like the entire race field was passing me.   The problem was, by this time the folks doing the 1/2 distance were also getting on their bikes, or at least those of them that were fast, and let me tell you, there were a lot of them!   Having made that mistake in the prior events, I knew, this was my race, not theirs.   I kept true to my pace and made it to the first water break, grabbed a bottle and headed on.   #2 station was around 34 miles and just after the only major climb of the course, or at least that was what I thought.   During that break, I also took water, but around the corner was a great little town and they were all out to cheer us on.   Man I can’t tell you how much that changes your mind and body.   As I left that town, I again had a smile on my face and was pumping hard.   The next part of the course was the most challenging to me.   It was a long slow steady climb.   It felt like forever, my pace slowed drastically as my AVG pace fell from 16.8 to the low 16’s.   This was going to kill my race, but I had to keep my plan in check.   This happen to also be the most distance between water, which was 20+ miles. I needed both a bathroom and water, but had neither, and as mentioned previously, I could not just go on my bike.   I guess it wasn’t that bad, and I wasn’t in bad enough time shape to try.   Finally the water station came and I was able to take the break.   The climb was over and it was all downhill to start the 2nd loop.   Although it wasn’t.   The road turned into chip and seal which was hard to ride on, and felt just like riding up hill.   I road through the roads and turns with less and less folks to see, they had already passed me!   When I did get to the 49.7 spot, there were our special needs bags.   I had done great on my food and water. I was hydrated and felt fueled. I did take my ibuprofen as a pre-caution for the run, then headed off.   Once we joined back up with the folks doing the 1/2 it was a welcome break to see other riders.   That lasted only a few miles, then the full people had to turn out and do that all over again.   This time after the climb, which my legs were starting to cramp on, I saw my family again.   I looked at my time and knew at that moment, that finishing this race was a very real possibility.   I was indeed going to be an Ironman today and emotions started to take over.   All the work, all the time away, all of the sacrifice was in fact going to pay off.   I had to ride just 12.5 MPH to finish the bike at 5:30 and start my expected 6 hour marathon. Again, my planning and training had paid off.   The rest of the bike was just that. Watching the time, watching the road and putting down the miles.   I made sure to avoid as many cracks and holes as I could, as a flat tire would have just hurt my mental game.   That was all pretty uneventful, I made my last stop at 100 miles and headed for Cedar Point again.   This time, the wind was not on our side and it was a painful slow ride to the finish, but I had made it.   I rode 112 miles in just about 7Hr 30Min. I was ahead of time, what an absolute miracle.   Again I saw Amy, Jessie, and along with them I saw Mark, Mel, Cathy and Yes Jeff.   He had finished the 1/2, I was thrilled and once again, completely pumped.

The Run:
Once changed I hit the run, this is a very flat 13.1 mile loop.   As I started my first marathon EVER, I was 100% for sure I was going to finish this race.   I even started to think about the 16 hour goal I had as a #2.   I was pumped and ready to again work my plan.   4 min run, 1 walk, that was the plan.   Don’t stop until 26.2 was done.   At Mile 1 I took some coke, water, and headed on.   1/2 mile later, I got the dreaded stomach cramps that long distance runners talk about.   I had never had this problem on any of my other runs or training.   For the next 7 or 8 miles I stopped in every port-o-let I could find.   I felt my race slipping out of my hands.   I was going to let down everyone, that was hard to get over, but I did stick to the plan of run/walk.   I also started to take in some salt as I thought that could have been some of my problem.   My diet consisted of Coke, Water, Power Bars, and salt.   This continued till around mile 10, then as quick as it started, it was gone.   Quick math said I could even get this first loop done in 3 hours if I picked up just a bit.   I figured I would need it as the runners on their 2nd lap, were looking pretty bad. I expected I would feel the same way.   As I made my way back to cedar point, Jessie came out early and ran with me to the turn.   I handed off my glasses as the night was starting and again saw the entire support crew.   Everyone including all of the other folks watching were cheering and yelling. The DJ was going strong and the MC was announcing finishers.   Man, I was 13 miles away from this crazy goal of mine. I had 4 hours to finish by midnight and I remember telling my wife “It will be Midnight”.   I was waiting for the wall, the evil terrible wall that hits you around mile 20.   Back away from Cedar Point, I grabbed more ibuprofen and continued my 4/1 plan.   Just as I crossed the bridge the Rev3 Vehicle pulled up with 4 folks in it.   They were yelling for me, my name, and I became Mojo to them.   Mojo is the Tri Club I was wearing at the time and representing at the race.   Again I was as high as the moment I started.   No way was I 13 hours into a physically and mentally grueling day. I felt awesome! I can’t explain it.   Sure my legs were tired, but my head was completely there.   I just had to keep counting down the miles.   At each turn, each water station, there were more cheers and motivation.   As the night set, the already cool temps dropped a bit further and so did my heart rate.   On my walks I was seeing 125 or so and was a solid as I had ever been mentally.   I remember crossing mile 16 as I have never run longer than that, and mile 20 as I waited for the wall, which by the way, never came.   The last 6 miles where good. I passed many folks that passed me earlier in the day.   Maybe they had not stuck to their plan, I have no idea, but I knew that my plan had been executed as good as I could have done it, and it was working.   At this point, I could have walked and made the 12AM cut, but this was not about finishing any more, it was about running the marathon in 6 hours and finishing under 16.   As the miles got less, the time got closer, when I made the turn back toward Cedar Point I started to see the 6 hour goal slip. I would have to run the best 5k I had to make the time.   I also didn’t know exactly what time it was.   As I crossed the last water station, there was 1 mile to go.   Then as I started to run again, two folks from Rev3 asked if they could join me.   These were athletes that were sponsored by Rev3 just out there supporting folks after they got done with their race that day.   I accepted and had two of the greatest folks to run the last mile with me.   During that conversation I told them my goal was 16 hours and I just saw that slip. I was a little down on myself, but kept running nonetheless.   Eric, which was his name, said, “What do you mean, it is 10:38 or something.   You’ve got it!”   Again with the up’s and down’s. I was again on a high and it was about to get higher.   As we crossed the parking lot, Jessie came to join us. I introduced her and then we all high fived and they split off.   Waiting for me at the tunnel to the finish was my Wife Amy, Mark and Mel.   Jeff and Cathy were at the finish line with cameras, and Margie was also there.   She was another Mojo athlete doing the full.   With that, Amy, Mark, Jessie, and I crossed the finish line together.   15 hours 45minutes. I had completed my goal, I had done what I set out to do 12 months ago.   I had completed an Iron Distance Triathlon!

That night was a little rough, I had a slight reaction to the salt pills, and was tired and hungry.   Basically, no sleep happened as I was too tired and amped at the same time.   The next day brought some crazy sore legs, but no injuries.   Not even blisters on my feet, which I had been fighting on my other long runs. The most asked question I have is “What is next?”   Only shortly followed by what did you do to mentally prepare and stay strong?   Well I think I answered the latter above, the former, I told my wife a joke at dinner the night after.   I asked her “What does one do after an Ironman”?   The answer is “Whatever the fuck his Wife wants” Or husband if that was the case.   Amy has completely supported my goal even when she was not happy with it or me.   For that I am eternally grateful.   She is, has, and will continue to be the best thing that ever happened to me. As for the answer that everyone is looking for, I have no goals on the horizon.   I have toyed with the idea of trying to walk onto America Ninja Warrior, but have LODES of work to get into that kind of shape.   Only time will tell, and come winter I’ll come up with something to challenge myself.   For now, I’m going to get back to spending time with my family, flying airplanes as much and often as I can, and enjoying life a bit.

My intent was never to write this much, but once I started, it just came out.   I have to say, I wrote this for me, for my memories. If you are still reading, I hope you did enjoy the journey with me.   It was a blast!

Until next time,

P.S. As a side note. I have also been asked how much working out I did over the last year. Well, here are the results from Garmin.   In 9 months and 7 days I did a total of 1,907 miles over 236 hours and burned 102,112 calories. I guess I ate about 102,112 calories because I didn’t lose a damn pound.   To break that down a bit further. I swam 50.6 miles over 66 hours, Ran 253.8 miles over 51 hours, and biked 1,596.92 miles over 107 hours.

Rev3 Finisher Pic 1

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140.6 – Week 24 of 24

Yes, the final days are here.   365 days ago, or there abouts, I decided to participate in a full Iron Distance Triathlon.   I looked at what was out there, and settled on Rev 3 in Cedar Point.   This was due to price, location, time of year, and the fact that I could get into the event.   Ironman branded events sell out in minutes, and the one I wanted in-fact sold out in record time.    23 weeks ago, I started my formal training, which started with about an hour a day of workouts.   Swimming 1,000 yards, running 4-5 miles, and biking around 30 miles or so.   In 23 weeks I have put in lots of time training, just ask my wife, and have gone the distance in two of the 3 sports.   I also did my own 1/2 Distance “Race”.  This was to put it all together, do the transitions, and to judge times for the full.   Those times were 7:31 total.   1.1 mile swim = 40:55; 56 mile bike = 3:34; 13.1 mile run = 2:52.   To double that I would be looking at 15 hours, which is likely not going to happen, so I am shooting for 16 hours.

I just registered with the event and now have some time to think about what the hell I was thinking!   My Bib is #64.  I have a ton of Tattoo’s to put on and stickers to cover myself and my equipment.   Transition bags and extra “Special Needs” bags for anything I need to get through the 2nd half of the bike and run.   Grabbed my swag bag and looked around, but it was still very early.   Looks like most of the vendors won’t be here and open until tomorrow.   I did go and drive part of the bike course, but was running out of daylight, so I decided to go rest.

My Wife and Daughter along with some great friends will be coming up to watch and cheer me on.   They are amazing and I’m sure don’t know how much it means to me that they are going to be here.  It will be a long boring day for them, but they came nonetheless.  A few members from Mojo will also be participating and I’m looking forward to having dinner with them on Saturday.    They have been great and motivational.   I don’t think I would have attempted this without the ability to lean on others who have done it before.

The weather is forecasted to be just about as perfect as anyone could ask for.    I’m still hoping for calm wind’s, low temps, and no rain!    The next time I write, I will have completed my personal challenge of 140.6!   I’m looking forward to that finish line.


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140.6 – Week 20 of 24

All I can start off with is WOW, I have 4 weeks till my event! Training has, well to be frank, sucked for me over the last two weeks. I’m getting in most of the long stuff, but my weeks are filling up with work and personal obligations, so I’m not getting everything done. I’ve had two long bike rides (80 and 100 miles) and have had issues with hydration and/or food on both of them. Either I feel like I’m stopping every hour for the bathroom (lots of triathletes just go while riding, but I don’t think I can bring myself to do it), or I feel completely exhausted from not eating enough. I did switch to Hammer nutrition and also added some real food too to make me feel satisfied. If you’ve never done a 100 mile/6 hour bike ride, let me tell you it is LONG. I will need to check my watch again too, it stopped collecting data on my 100 mile ride, and I don’t want to lose it on the long course.

This week I have a few hours every day, but Saturday will be a 1/2 Iron distance. Completely on my own and not supported for water or food, so there is a lot of planning. I do hope to have a few folks from my club (Mojo) to join me for parts, especially the swim, but this is an individual sport. I’m feeling rather good about the swim, the bike for 56 will be ok as well. The 1/2 marathon I’ll have to go easy on. I don’t want to mess up my knees now with only a few weeks left.

As for the next few weeks. I have a somewhat light week this week, then next week is hard again. The last two weeks prior will be taper, but not sitting on my a$$. Next week I will swim the entire 2.4 in open water, and I will ride the full 112. Again, I will be easy on my run, but would like to see 15 miles or so.

During the Rev3 event, I’m shooting for 1:25 Swim, I’m crossing my fingers for a 7 hr bike, and then I have no time requirement for the run, just to finish before midnight. I would like to run at least 11Min pace, but I have to keep going back to my primary goal. FINISH 140.6!

I did decide on my clothing though. I will use a sleeveless wetsuit in the swim. On the bike I am going to have bike shorts on and not tri-shorts. I know this will hurt my transition time, but I would rather have a little comfort on my 7hr ride than be 10 min. faster in T1. Also picked up some new running shoes as well, and have been breaking them in over the last week. Nothing will be new for the race, and that is the way I like it. I also will be using my water belt on the run. I know it will be provided every mile, but I would rather have it with me. I also can carry some more hammer food as well as raisins. I’ve been using them a lot as they have a huge carb content. On the bike I’ll have 3 bottles, two are fixed and won’t change, the 3rd will be used to replenish my aero bottle. The other fixed one will have a high concentrate of Hammer perpentuem to last me 8 hours.

Still trying to plan out my transitions, bike prep, and any special needs bags I might need. Also need to ride/drive the course to review it for hills and see what I can guess my speed will be. I won’t do that until the weekend of at this point though. Lets hope for calm waters, and no wind! This is starting to feel very real. A year ago, I could joke about the distance a bit. Today I find them a touch overwhelming. I will have to rely on my training and trust that the hard head that got me into this, will also get me through it.

I’ll try to write again just before the event, as well as a follow-up.


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140.6 – Week 12 of 24

I haven’t written in 6 weeks, how time flies.   What can I say… I’ve been BUSY!   Training is getting long and it is hard to fit in my Family/Work/Life/Training.   Having said that, I’ve done pretty well at keeping on pace.   I had a bunch of travel in May and that was hard to get training in, but I did my best.   I did miss some days, but have tried to balance out my one off day with my schedule.   I did miss a few more runs than I had hoped, and it shows.  It is hard to believe that I am half way done with training though.   3 months to race day!   Or should I say “Event” day.   I won’t be doing much in terms of racing.   My goal has been, and will be, to finish, period.

I just finished week 11, which was my last build week of the first build block.   Week 12 will be a recovery week, then I’ll have 3 more build weeks.   This is truly build.  I have biked and ran further than I ever have.   I made to PR’s at 52 miles on the bike and 13.2 miles running.  Swimming is still right at my PR of about 1.2 Miles in one session.   I am seeing my bike speed increase just a bit too about 16 MPH, but my run has fallen.   I did some reading on heart rate and burring fat calories so I slowed down.   There are some limits on how many calories your body will use from food on an hourly basis.  If you teach your body how to use the fat, then you can get twice as many calories to burn on your race day.   The catch is you have to keep your heart rate in a target zone.   In my case that is 141.   I do a good job on the bike with this, but the run is very hard.   My rate last year for running was around 160, so running at 141 feels like walking.   My pace is around 12:20 now, but I hope to see that increase as my body gets better at this fat burring thing.   I need that to happen for a variety of reasons!

I’m feeling pretty good so far.    My knees are really feeling the runs, but the swim and bike are going well.  I’m wondering if some sort of compression sleeve will help my knees as they feel like they are swelling during the run.   My legs and feet are getting a bit of numbness after about 2 1/2 hours on the bike, but I’m trying out new seats and will be getting new shorts as mine are pretty worn out.  I’m currently riding the ISM Road and I’m going to move to the Century.   That is supposed to have more padding.   I guess I’ll see.

I’m starting to look at nutrition on the go.   I’m using GU’s both gels and Chomps.   I’ll be trying out some Power Bars products as well as BLOCKs.   I’m still looking for a liquid to drink on the run.   I’d like to be closer to 300-400 calories per hour on race day, and these gels are only about 100 calories each.   Also I want to put a water bottle in my aero bars on my bike.   I think it will be a better way to drink and an easy reminder to drink more often.   Staying ahead of dehydration is a big key to finishing.

Questions I have for race day are…

  1. How many bags do I need for T1/T2 and what are these “Emergency” bags I have heard about?   Not sure what to add to those yet, or if I need them.
  2. Do I take all of my own gels/gu’s or should I use what the race offers?
  3. On my long runs, I am getting chafing on my chest.   I used to cover the areas with Band-Aids, but I doubt they will stick for 26 miles.   I might end up running with no shirt, even though I’m not a fan.       After 8 hours of swimming and running, I doubt I will care any longer.   TriSlide works well on the bike, but did not help on the run for me.
  4. What to drink on the bike/run?
  5. Do I need salt?
  6. To use bike shorts or tri shorts?

I’m not sure I ever went into what equipment I am using so here it is.  If you get into this crazy sport you will find these are the big items.  After these, there is still plenty of money to spend on parts and accessories for comfort.

  • Felt F75, Aluminum with Carbon Forks and a Carbon Seat Post
  • Brooks Adrenaline GTS
  • iFitness hydration belt
  • Pearl iZumi bike shorts and Tri Top
  • Garmin 910xt Multi Sport Watch
    • Speed and Cadence sensor
    • Shoe Pod
  • Speedo mid length swim suite and Speedo goggles
  • XTERRA Vortex Sleeveless Wetsuit
  • Eric @SQLPilot
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140.6 – Week 6 of 24

It has been a few weeks since my last update.   I am currently going to finish Week 5 tomorrow, but because of vacation my long days were done yesterday and today.   I’ll finish this week with around 85 miles traveled over 9+ hours of time.   This has also been a week of longer distances and new experiences.   I had the opportunity to swim in a lake, testing out my open water skills, along with swimming with my Wetsuit for the first time.   Both went well with about 1.15 Miles done in just under 40 min.  I was consistent with my two laps of about 20 min. each.  The first lap I had a hard time getting in the grove.  My heart rate and breathing were not nearly as good as they are in the pool.   I ran into that a bit last year with Lake swimming, but it got better the more I did it.   This also included signing the “Wall of Fame” at the Lucky Lake Swim which, if you are ever in Orlando, I suggest you check out! Thank You to Lucky for letting the public invade his beautiful lake house every morning.

I also rented a bike at Evolve Bicycles in Celebration which is just outside of Disney.  That process was painless, they put on my peddles, and I fell in love with the Litespeed they put me on.  Kevin even let me join his ride, although there was no chance in the world I could keep up with him.   Good Luck to you in IM Florida!

Today was a 1:20 run in addition to the swim.   I can see this will be my area for improvement.   I did get a late start, but it was HOT and I felt it.   I went through my 2 bottles of water and needed more to finish.   My knees feel like balloons and it was hard to control my heart rate at the end.   I was .25 off of my goal of 8 miles, but I was done.

Next week and for the following 2 weeks, my distances will just increase a bit, and I start some basic hill work.   That will finish out my “Base” phase and then things will start to get interesting.   My hip feels pretty good, and as long as I keep ice and resting my knees, I think I’ll be ok.   I also need to start adding some basic core work to keep the midsection strong to help reduce the injury threat.   My back feels good as well and I keep stretching exercises in for that.

I think that is all for now.   I’ll write again in a few weeks!



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140.6 – Week 2 of 24

Week 2 is done! This week was good until Saturday, just didn’t feel like working out, but I did anyway. I did feel good after, but didn’t want to start. About the same as last week in terms of soreness, which is not bad at all. I do feel like my arms and legs are tired, but not sore at all. Fitting this schedule into my schedule is the hardest part. Over the next 4 weeks I have lots of travel on the weekends which will also play into those problems for me. I’ll figure it out, running is always easy, it is the swimming and biking. I also picked up my new Tri Jersey for this race season. I’m happy with it! A custom one from my Tri Club (Mojo), I’ll include a picture below.
Mojo Tri Club

I’m down a few pounds, but would like to see more given the amount of working out I’m doing. Having said that, nutrition has always been my weakest area.

I am happy with all 3 sports at this point.  My times are good to me. I’m running about 10min. mile pace, biking just around 16MPH, and I’m just about 38 min. miles for swimming (~1:58/100yd). Based on those times, it will be about a 13 hour day. I would be happy with that time!

Injuries are still going good. My hip is feeling better, even though I’m using it more. I don’t understand it, but I’m happy with the outcome. The YMCA Pool is starting to burn my face a bit. I’m going to try some waterproof sunscreen to help with that, I’ll update that in next weeks post.

Week 3 is the same as Week 2 just a bit longer, Week 4 is my first recovery week.

See Ya,

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140.6 – Week 1 of 24

First I can say, I completed week 1. Going from relaxed to 7 hours of training was a jump, but I was trying to not hurt myself before training started. This week ended with 7 hours and 55.2 miles covered. I don’t feel too sore, but scheduling was crazy! It was pretty even with swimming and biking and a little less running. This is the same routine for the next 3 weeks, then a recovery week, and back to this “Base” phase again for 3 more weeks. The training is (3) 8 Week blocks with recovery weeks on each 4th week. We have Base, Build, Peek, then the last two weeks are taper to rest for the full distance.

See ya next week,

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