Recovery Update 1

I'm shifting my mindset from injury to recovery! Tomorrow I'm back in the game. 9 months until Raleigh and 11 months to Lake Placid, it's time to get to work.

I'm starting to think my injury is a blessing in disguise. For the first time in 2 years I've been forced to rest. I've caught up with friends, ate food I don't allow myself when training and I've lived a chaotic lifestyle with no set schedule. It's time to end this chaos, get on a schedule and feed myself on a plan. 

If I've learned anything it's to try and incorporate more balance in my life. I need to still include things I enjoy outside the training realm. I'm poor at balance, I'm an all or nothing guy, so this will be something for me to strive toward. 

I'm meeting with my coach Wednesday for a full discussion of recovery and return to my offseason plan. For now I know I'll be moving for about 30-45 minutes tomorrow, getting back to an eating plan and Wednesday morning at 5:15am I'll hit the YMCA pool for 6 x 100, all just testing the calf! 

Hopefully I'll be back to normal soon! 

Injury Update

I'm finally walking, with a limp, but I'm walking without pain!! If I move too fast the calf let's me know but overall, for having this happen last Tuesday, I feel I'm making progress. 

I'm going to start back to activity next Monday as long as I keep recovering. I spoke to a friend who offered to try some interesting therapy ideas. I'll discuss this more as I find out more information.

Just wanted to give a quick update! Still looking like an eternity before I can run or ride the bike again. :-(

On the Shelf

For years I've kept myself busy during the winter by playing indoor tennis. I've played tennis since I first started taking lessons at the local club when I was in first grade. I played on my high school and college teams winning the Maryland JuCo state tennis championship in 1999. 

I've played USTA leagues for years and last year finished as runner up in our local mens doubles tournament. Like normal, I started getting ready for tennis season this week. Sadly, this year didn't go as planned.

In practice Tuesday night I got hurt on the first play of my practice match. I hit a forehand and moved toward the net. I've don't this millions of times in my tennis career. This time, I felt a tear and was in agony instantly. After investigation, I have a grade 2 tear of my right calf.

I'm done will all activity for 1-2 weeks. In 3 to 4 weeks I can start walking on a treadmill and swimming with no walls. No running or biking for 8-12 weeks. 

That's why I haven't posted this week, I'm not good at being injured. But I'm trying. I'll post more with a plan next week. Right now I'm just disappointed. 

An Early End to a Great Year




Running on empty

  "The best laid plans of mice and men aften go awry," is a great desciption for the end of my 2014 racing season.  I'd love to tell you I have a great reason for ending things sooner than expected.  I'd love to tell you I have a great excuse.  I'd love to tell you anything.  The truth, I'm tired.  I'm not tired in the, I need a day off, way.  I'm not tired in the, that was a great workout I'm exhausted, tired.  I'm tired in the total body, I'm exhausted to the bones, my skin is even sleepy, kind of tired. 

Two years ago when I started this journey I never expected to achieve a quarter of what I've achieved.  My goals were simple, I wanted to lose weight, I wanted to get healthier and I wanted to run a 5K.  In the past year I've run a 5K, run a 10K, run a half-marathon and finished my first triathlon.  I've lost considerable pounds and I've decreased all of my health metrics into healthier ranges.  I've accomplished everything I've set out to do and my body is demanding a break.  I'll happily oblige.  My heart isn't in training right now and I'm afraid of half assing a race prep because I don't want to injure myself. 

I've been spending a lot of time horizontal, bonding with my couch, watching television, splurging on some bad food choices and even finding time to get back into my love of photography.  The break is doing me well.  My body is starting to feel good!  I enjoy not living my life by the schedule in my Training Peaks calendar.  I enjoy sleeping without an alarm set to get up for training.  I enjoy pizza! 

Like all good things this break too, will end.  I'm starting to miss the structure of a training schedule.  I miss the regimen of planned meals and healthy nutrition.  I'm starting to carry a few pounds and my face is bloated with some extra water weight.  All things that will go away as soon as I start training again.

I've been on my break for three weeks now.  I had three more races on my calendar but they are out of my picture now.  One I have deferred to next year.  Right now the Raleigh Half-Ironman and the Lake Placid Ironman are directly in my cross-hairs.

I'm happy to report I'll be changing shifts at work this coming Monday.  I'm going to stop working night shift and change to dayshift.  I'm excited to start sleeping at night!  With this change in shifts I expect I will also change back to a more structured lifestyle of training and eating.  I like things neat and tidy and making the changes at the same time seems to make sense.

My short term goals are to start rebuilding my endurance on all phases of the triathlon (swim, bike and run) while also incorporating some strength training back into my plan.  I'm going to follow a nutriton plan based on the principles of metabolic efficiency and nutritional periodization.  (see I've also been using my time constructively doing research!)  Planning will still be left to my coach, I'll just show up and do the work, as usual.

Overall I'm happy I decided to end things and take a break.  I won't miss the races I didn't race and the rest will probably benefit me more than the races.  The last two years have put a lot of miles on this body of mine and I'm happy to reward it with a break.  I'll be back to training soon but for now I'm going to enjoy the rest -- and maybe a couple of beers!   

Save the Date; No Turning Back Now

(Before you start reading either have a listen to THIS song or read the lyrics HERE.  I'm embracing this as my battle tune for the next year.  I'm a bit of a metal head, always have been, so if you're not really a fan of metal I suggest the lyrics.)

 

Ironman Lake Placid Logo

I hope you were able to read my last blog post about the weekend I spend in Lake Placid watching the Ironman and volunteering.  If not you can find the link here and I suggest you start with that entry.

After the weekend and the volunteering I stuck around for Monday morning.  My efforts as a volunteer earned me the reward of early registration for Lake Placid Ironman 2015.  Working the late shift from bike checkout earned a volunteer sport for early registration but it also earned me the right to a speed pass, so I was able to register before ANYONE else, volunteer, online or in person.  Speed pass registration was scheduled to take place at the office of the visitors bureau beginning at 7:30am.  I'm normally an early person.  I got up around 5am on Monday, finished packing, showering and putting all my stuff in the Jeep for the journey home.

After my chores I took off for downtown Lake Placid with a small stop by the McDonalds for a cup of coffee.  After my drive I found a parking lot on Main Street and payed my parking money.  Magically, rain began to fall - AGAIN!  A quick shower turned into drenching rain.  I was glad I'd worn my rain jacket again as a precaution.  I "mostly," stayed dry for my three block walk to registration.

When I found the visitors bureau the time was about 6:30am and I thought I'd have a good chance of being first in line!  My hopes were quickly destroyed as I bound the steps toward the third floor.  Much to my shock many other triathletes are also OCD early risers who like to stand in lines for an hour.  I was, by my quick count, 30th in line to register!

The wait to register

Fortunately, the registration process kicked off early and we began to register at 7am instead of 7:30am.  I inside and registered for 2015 in what seemed like instants.  The process was easy because Ironman had at least 25 volunteers registering people.  I was in the second wave of registrants and third in the door.  A quick look at my drivers license, the volunteer asked for my email address and I confirmed my info.  Next she asked for my credit card and $740ish dollars later I was an official Ironman Lake Placid 2015 participant!

My unofficial, official registration form
I still needed to complete online portions

After finalizing my race confirmation for 2015 I walked to the section of Main Street where the swim course of Mirror Lake is visible.  I pulled one last selfie with Mirror Lake to use as a reminder I have this race on my schedule.  I'll be back to Lake Placid to train, often, but its nice to carry a reminder!

Mirror Lake Looms

Quickly after registration I was on the road home.  When I got home I stopped by to show my coach my registration and talk Lake Placid.  We're both confident in my swim.  We'll get it faster and we know I can get through the two laps with little problem.  We also know I should be ok on the run.  I ran the first loop of the course last weekend and I'm confident I'll get through.  We both worry about my bike ride.  I need to have enough time, energy and climb left in my legs for the second loop.  My exact instructions for preparation and race day, "when you head out of T1 remember to take it easy on the first loop.  Everyone is going to speed out of T1 with excitement and fly up the first climb.  Trust your power meter and our numbers.  Let all the other assholes go, they're either going to blow up and you'll pass them or they were just better than you anyway."  My coach is the best!  I'm sure we'll tweak all this, play with it, train for it and eventually kill this race!  I have high expectations and I'm full of excitement.

When I get back from vacation this week we'll be full steam ahead into my races left this season but Ironman will be the major target on my calendar.  We'll see what improvements I can make for the rest of this season and I'm definitely not mailing anything in.  All my focus has just shifted to the future and the big A race circled on my calendar for next July!

Lake Placid Ironman 2014 - Race Weekend Recap

First, I apologize for not posting this update sooner but the last week has been crazy!  I left for Lake Placid Thursday, came home Monday night and left for Chicago on Tuesday morning; less than 10 hours after getting home.  I’m currently writing this at 41,000 feet in the air on a Southwest Boeing 737-700 on Wednesday morning at 6:20am heading east.  As mentioned, crazy!

The photo that best describes Ironman
Lake Placid 2014 weekend; wet

Last week I arrived in Lake Placid for Ironman as an official race finishing triathlete but also not really knowing what to expect.  If local sprint triathlons are rookie ball then an Ironman event is the Major Leagues.  The enormity of the Ironman event is intimidating to me.  I’m glad I decided to go watch an event before actually competing in a full Ironman.  The huge field, the hype, the transition area, the course, the mass of spectators and the fanfare made me think, “this is what fighting in the Roman Coliseum must have been like.”   The experience was awesome and I’ll try to do the event justice in my recount.

I arrived in Lake Placid after a night of work, being awake for almost 35 hours and having driven for 9 hours.  Dunkin Donuts coffee and bathroom stops (4 XL coffee and 3 bathrooms stops - the final tally) were the prevailing theme of my drive.  The first thing I saw driving into Lake Placid were the ski jumps and a lot of people out training on the Ironman course.  Bikes and runners were abundant.  

I checked into my hotel and lucky for me, my hotel was within walking distance of downtown.  As soon as I dropped my luggage off in the room I hoofed the mile-ish walk to the transition, finish, Ironman area that would serve as home base for the event all weekend.  My goal was to see transition at the Olympic Speed Skating Oval and look at the coveted Ironman Finish line!  After seeing the line, and being so excited and overcome with happiness I may have peed a little,  I walked over to see Mirror Lake.  My first impression, “Wow, that swim course is long as hell!”  Honestly, I got a little intimidated.  I’m definitely going to need to go to Lake Placid to practice and train on this course to ease my nerves.  Confidence goes a long way in triathlon and I need to know I’m ready!

Lake Placid Swim Course

After seeing the finish line and the lake I called it a day, or a few days!  Like the rockstar I am I was in bed before 8pm and slept until my alarm went off at 4:30am.

Me and the Finish Line!

The second day I planned to head out early and run on the course so I’d have an idea what I am getting myself into with the plan to race Ironman Lake Placid in 2015.  At 5:15am I was dressed and heading out the door for my run.  First impression, wow its cold in Lake Placid!  I was severely underdressed for temperatures where I could see my breath.  After a few minutes run I was warm and enjoying the views.  Mirror Lake at sunrise might be the most beautiful place I’ve ever watched the sun rise.  Its spectacular!  For being in a town full of endurance and endorphin junkies I was surprised to find I was the only person out running at this hour!  (truth be told I’m wearing the fact I was the first one on the roads as a badge of honor!  I think I made the fraternity with that one)  My time was nothing spectacular for all the pictures I stopped to take along the way but I covered nearly 8 miles of the course - most of the first loop out to the ski jumps.  

Mirror Lake morning run

Mirror Lake at sun rise

After my run I changed, showered and had some awful coffee.  Lake Placid does not know how to make coffee, anywhere, at all.  Every establishment made the worst coffee I’ve ever drank.  Note to self: take coffee maker next year!  I spent the day taking photos, shopping and absorbing my environment!  We had our Mid-Maryland Triathlon Club group picture (which I stole from someone I don’t know on Facebook) and then had lunch with a few club members at the Lake Placid Brew Pub.  I feel I have a grasp of what to do at Ironman events just by watching, talking to racers and experiencing the happenings surrounding this event.  Again, this rockstar was in bed early and ready for race day!

Race day I was up at “way too early still dark outside-thirty,” and got ready for what I expected to be a long day of spectating, cheering, volunteering and photo taking.  I left my hotel at 4:45am and joined the already in progress, lycra clad, procession of black toe-nails down Main Street on our way to transition area.  The morning air was crisp and cool on race day but the prevailing theme was an eery calm quiet  as racers made their way to the oval.  I found a nigh vantage point and watched the participants prepare before making my way to Mirror Lake Drive for a good vantage point of the swim.  

Transition: race morning

As the swim began very menacing clouds began to roll across the mountains.  As I moved down toward the transition area to watch the swimmers exit it started raining.  Then it started raining harder.  Soon, it was pouring buckets of huge rain drops!  I was soaked to my underwear in seconds.  Next came the sideways, blowing, stinging yours skin hard rain accompanied by thunder and lightening.  My friends were on their bike rides by this point and I was concerned for their safety.  If you’ve never seen it, the decent into Keene is no joke, downhill, technical and fast.  Not a good combination for wet roads and speeding triathletes on bikes.  Oh, did I mention sections of the road are in dreadful states of disrepair?!  (thankfully all my friends made it through safely!)

Literally the calm before the storm

The storm signaled my time for breakfast and a much deserved nap before my volunteer shift.  When I got up I packed my gear and packed the Jeep.  I wouldn’t be taking any photos in these conditions so I may as well prepare for an early exit the next day.  

I headed back to transition for my volunteer meeting.  I had my meeting, received my shirt and watched the first group of racers across the finish line!  I saw both of my friends cross the line!  congrats to Ginny and Dan, you guys did awesome!  Your awesome races in such horrible conditions are incredibly inspiring to me!  Great job!!!

My volunteer shift began in bike checkout and before I could blink the race was over!  The last finisher crossed the line.  The lights went out, Mike Reiley went home and the crowd dispersed.  But the night wasn’t over.  At about 12:26ish while we were finishing our volunteer duties one lady, driven by determination and her support group, came around the oval toward the finish line.  This lady was not to be denied her finish!  The remaining spectators and volunteers gathered and welcomed her back with applause!  She may not be an official Ironman finisher but she is the most inspiring person I’ve ever seen!  I’m so glad I got to stay to see her, I’m getting chills just typing.  She is the person I respect.  When you start something, you finish!  I hope I can have half her courage and determination when I race my Ironman next year at Lake Placid.  

Overall Ironman Lake Placid is an amazing event!  Lake Placid itself is an incredible destination.  I hope I get to spend some time there over the course of the next year while I train.  I did register for next year’s race but I’d like to discuss that in a post all to itself.  I’d like to elaborate on the registration process and expand my personal thoughts as they apply to my race in one specific post later this week.  Thanks for reading!!!  

Mid Maryland Triathlon Club
representing and supporting 

Watching my friends finish

So You Want To Be An Ironman; 140.6 Miles to Awesomeness



Mdot logo trademarked and taken from Ironman.com

 "You can quit if you want to and no one will care.  But YOU will know for the rest of your life," is how John Collins, founder of The Ironman, described the race in Kona, Hawaii.  It was on a family vacation in Kona with my parents last fall during Ironman week I decided, without knowing much about the Ironman, that I wanted to complete the race.  I had no knowledge of the distances (2.4 Mile swim, 112 Mile bike ride, 26.2 Mile run all completed within 17 hours), I had no idea triathlons were a popular sport and I definitely had no clue the level of commitment required to be successful in this sport.

This week I've taken and will take incredible strides towards making this whole dream of completing an ironman a tangible goal.  With the blessing of my coach and having met the challenge of a sprint triathlon still finding joy in the sport, I registered for my first 70.3 Half-Ironman event.

Before choosing a 70.3 event, I made a list of things necessary for me to choose a race.  The list included:


1.  The race had to be driving distance from my house in close to or under 5 hours
2.  The race had to be in the spring of 2015
3.  The race had to have a history of being wetsuit legal
4.  The race needed to have a lake swim
5.  The race needed to be near an urban area so I could try to convince friends to come support me

When I received the email from Ironman telling of the spring 2015 races going on sale this week, the one event that met all my standards AND sounded like a really good time was the Raleigh, North Carolina 70.3 race.  When I got the blessing from my coach I was probably one of the first people signed up for the event!  I'm really excited and can't wait to go get a Half-Ironman under my belt and medal around my neck!  I think I'll finally feel accomplishment in this sport crossing that finish line!



Ironman Raleigh logo from Ironman website
My first Ironman event in 2015!


This weekend is another major step for me and my journey to the title "Ironman."  I'm volunteering and cheering on my friends at the Ironman Lake Placid race.  I honestly cannot tell you how excited I am to finally attend an Ironman race.  I've watched many races and finishes on line and on youtube, but I'm sure they are no comparison to the real thing.

I'm leaving for Lake Placid Friday morning and driving there for the weekend.  I've reserved a room at a place near the lake and close enough to downtown I can walk or ride my bike everywhere.  I'm volunteering at the bike checkout area in transition from 7:30pm until midnight on Sunday night.  I'll be stationed right next to the finish line as the late night finishers are coming across.  I expect to return highly motivated and ready to tackle the hardest of my trianing.

I chose my volunteer station for Lake Placid Ironman because it is a speedpass volunteer area.  Yes, a speedpass to register for my very own Ironman Lake Placid race Monday morning before any one else can register.  I will be meeting my goal and finishing Ironman Lake Placid in 2015.  I'm so overly excited and nervous I've had some trouble sleeping the past few days.  Sometimes I feel like I already want to throw up.  Having dreams is one thing, taking the initiative, going forward with all your heart and turning those dreams into goals is a big step.  The process of goal achieving is scary, it requires a lot of hard work and it requires you to go to visit some dark places in your soul to get through.  I don't think I'll be the same person in a year but I'm up for the challenge!

Ironman LP logo taken from Ironman website
The place my dream becomes reality

   When I return from Lake Placid, everything will be different.  I can already tell I'm different than I was last week after registering for the Raleigh race.  I've been more critical of my workouts, I'm trying to stick closer to the goals in my daily race training set by my coach.  I haven't left myself slack in training this week and my sore body is a testiment to this new found resolve.  I also haven't skipped any workouts, I moved a few workouts early in the week when I had more time and energy to devote to them.  I  started sticking to a well defined nutrition plan and I'm actively trying to cut weight.  I can't wait to meet the person I am next year at this time!

In order to document this process and attempt to share my experience as real time and realistic as possible I'm going to be creating a lot of content.  My plan is to share video and photos with the world to keep me honest in training and maybe just inspire someone to become healthier in their own lives.  I invested in a GoPro Camera, a few attachments and I've dusted the patina from a few of my old camera bodies for documentation.  I hope you enjoy the content and follow along!  I'll still be posting here on Monday and hopefully Thursdays but as trianing picks up two blog posts a week might be a challenge.  For the real time stuff please follow along on Twitter and the hub of my activity will take place on Instagram, handle @TheDoob


First GoPro photo grabbed after a ride this week.
An example of what is sure to follow as the quest begins

 As always, thank you for reading!  The journey gets real next week and I'm excited for the challenge.  As the United States Navy Seals say, "The only easy day was yesterday!"  Have a great weekend everyone, more next Monday when I get home from Lake Placid. 

Build a Community

Making your way in the world today,

takes everything you’ve got;

taking a break from all your worries,

sure would help a lot;

wouldn’t you like to get away?

Sometimes you want to go,

where everyone knows your name, 

and they’re always glad you came;

you want to go where you can see,

our troubles are all the same;

You want to be where everybody knows your name

Being a triathlete is often times a lonely endeavor.  Early mornings, late nights, multiple workouts each day made up of pool sessions, bike sessions and run sessions; sometimes we need like minded company to keep us focused and motivated.  I’ve found three communities that work to force myself out into the world to be around other triathletes.  

I’m blessed with having a local bike shop that is a hub of endurance activity.  I’m sure you’ve all seen at least one episode of the television show, Cheers, I’ve become the “Norm,” of the Bike shop.  Free time, time between sessions, need some motivation; I stop by the bike shop and hang out for an hour.  Besides having my coach own and operate the bike shop, everyone who works there races and people are always stopping in for accessories or bike adjustments.  Thus, the talk often turns toward racing, training or discussions of cool places to go ride.  I’ve also set up a few group rides just by hanging in the bike shop.  Aside from the training aspect, I get a chance to read through the literature as new info is released and I can stay up on the happenings in my sport.  I’d suggest you try to find a place where endurance athletes gather in your town.  If you don’t have something, make it!  Set up a weekly meeting at a coffee shop or find a room at the local library or YMCA.  Most libraries and the YMCA will give free reservations to have a small gathering so you can share ideas and stay motivated.

Hanging out at the bike shop!
Sometimes we also celebrate



Building off the group and gathering mentality, I also lean heavily on the triathlon clubs I belong too.  I’m lucky in another aspect, I have two excellent and active triathlon clubs a short drive from my house.  I’m a member of both the Mid Maryland Tri Club and the Frederick Tri Club.  The clubs meet once a month and usually have a guest speaker to give a lecture on a sport specific topic.  Aside from the lecture, clubs offer the ability to network with other triathletes.  You’ll have the opportunity to find training partners, share training plans and discuss races.  Most clubs also offer race support, they setup a tent and act as home base at races if enough members are racing at one specific venue. The biggest benefit of a triathlon club is they are a great way to join in on or set up group training sessions.  I plan on heavily utilizing my triathlon club ties to group training as I prepare for my half and full Ironman races in 2015.

Just a few of the clubs and my team
I'm a member of 

Finally, the one thing I find to be both the most polarizing and most important, my decision to find and hire a coach.  I’ve had a triathlon specific coach since day #1 in the sport.  I’m fortunate in my coach is a long time friend and many times over an Ironman to go along with having qualified for ITU Worlds in his illustrious racing career; so having him coach me is a no-brain decision.  I find having a coach makes training simple, he sets the schedule, I show up and do the work without having to think or plan.  My occupational schedule is hectic and keeps me busy, I don’t have the time to plan my training for weeks in advance, keep track of my heavy load weeks and when I need to rest.  My coach does all the thinking for me, the system allows me to focus on the actual work.  The last benefit of having a coach is I’m more confident.  I have the natural ability to focus, follow and execute a plan.  When my coach sets a plan I gain confidence by ticking off the work sessions leading to a race.  I have yet to go into a race doubting my conditioning or my preparation, thus I’m able to toe the line and perform with no doubt and achieve maximum result.  Not to brag, but I have yet to race and not perform better than expected.  I know some people are against having a coach because they don’t want to let go of control or they enjoy over thinking the process and I understand their logic.  However, results speak for themselves, coaching works wonders for me!  I’ll never do this sport without a coach.  One final word on coaching, I think personality match and training philosophy have to be similar or the coaching arrangement will never work.  If you want a lot of intensity and your coach believes in low intensity and a lot of rest; your arrangement will never work.  Likewise, if you have a coach who sets the schedule and expects you to be self directed but you need lots of personal attention this won’t work either.  My coaching arrangement is perfect because my coach and I are friends, but we also have similar views of the world.  It also helps the coaching arrangement we’re both smart asses.  I can fill in my training peaks with smart ass descriptions knowing he’ll laugh when he reads them. In our coaching relationship we both leave each other alone knowing the work is being completed but he also knows if I come screaming something is definitely wrong.  I also like knowing I have the power to rearrange my schedule to fit with my work demands or if I’m exhausted I have the power to take an unscheduled off day with no repercussions.  Our arrangement is ideal, so ideal even my coach says the exact things I need to hear before a race!  Before my first half-marathon I text my coach, “Hey coach, any last minute words?”  At mile 4 I got a text, “You already beat everyone who is still in bed!  Just keep running!”  It was what I needed to go on and set a PR while also finishing almost 8 minutes faster than we planned.  My last example came this past sunday at my first triathlon.  I walked over to my coach and asked, “Any words of wisdom before I start?” “Yeah, don’t suck!”  Seriously, my coach is awesome and you need one!  (PS...here comes a shameless plug!  You can find and contact my coach here)

After one of our saturday night
group rides lead by my coach

Being a triathlete doesn’t have to be a lonely lifestyle.  Many options exist for getting out into the world and living a life surrounded by people.  My ideas of finding a local hub, joining local tri clubs and finding a coach are just a few examples of what is available to you.  I’m sure there are many more ways you can get out to explore the world and meet like minded people.  Think outside the box to come up with ways to build your own specific community and get out into the world, you might just become a better athlete by finding and sharing the experience with fellow endurance friends.  

Race Recap: Triathlon #1: Hagerstown Sprint Triathlon

Taken shortly after crossing the finish line!
That smile is genuine! 

Last Sunday I put the past 8 months worth of hard training to the test by competing in and finishing the Hagerstown Sprint Triathlon.  The whole experience was AWESOME, I’ve never been happier, never felt more alive and never felt more accomplished than finally being able to call myself a triathlete.  The whole week of lead-up, preparation and race was an experience.  I’d like to share my week, my prep and my race; plus a few goals going forward.

Last Monday I spent the evening with Jamie and Joe at Mercury Endurance Cycle getting the bike tuned up and ready for racing.  Ready for racing entailed a quick tune of the derailers, shifters and brakes.  We swapped out brake pads for carbon wheel brake pads and put Roval carbon clincher race wheels on.  My Specialized Shiv looked fast sitting still and boosted my urge to go racing.  I installed the fuel cell to keep a few CO2 cylinders, tire levers and a multi tool.  I used electrical tape to attach a spare tire tube to my seat post under my rear bottle cage and I taped the inflator tool to my top tube in front of my seat.  After those installations the Shiv was ready.  

The Shiv looking fast and ready!

Wednesday I went out for a light spin around the triathlon bike course.  I wanted to get a few miles on the wheels/tires so I knew how they’d handle and how they’d brake.  Everything felt great and I kept effort to a minimum (less than 70% FTP by the Stages Power Meter).  

After getting back from the spin I transitioned for the first time and went out for a half distance run on the course.  I wanted to know what I’d be in for Sunday after the bike,  I’ve never done a brick or even run this course before.  My legs felt like lead and the course seemed much more rolling that I expected.  The entire first half of the out course felt uphill!  Not a good momentum and confidence booster going into race weekend.  However, after getting home and uploading my data to Training Peaks I saw I was able to hold a 9:30 pace through 1.5 miles after the bike ride.  Analyzing the data made me feel better and I can’t emphasize enough how important it is to trust your data and not your perception of the results.  I was still worried how I’d feel transitioning to the run after a hard bike ride.  

Friday before race day I didn’t do anything.  I got off work, did some shopping and errands but spent the better part of the day on the couch.  I picked up my packed for the race and went home feeling very excited.  Friday night I splurged on dinner and ate like a king.  I was in bed early and slept great Friday night!

Packet picked up, race shirt and swag

Saturday morning I was awake around 9am and I was mentally concerned about my run off the bike but I tried to push those thoughts out of my head.  I spent most of Saturday on the couch getting ready.  I ate light and drank lots of Powerade Zero to ensure I was hydrated and full of electrolytes.  Saturday night I laid out my race kit, bike necessities and run stuff (probably in the most OCD display of my life) in order to ensure I’d have everything for Sunday.  I packed everything into the Zoot travel transition bag my mom got me for my birthday.  Saturday night I loaded the bike and my transition bag into the Jeep.  I was officially ready to go racing.  Despite nerves I slept well Saturday night.

I set up and practiced transitions Saturday

My race kit and all my gear checked off before
packing my transition bag for the race 

Sunday morning I was up at 3:45am when my alarm went off.  I got up, dressed, brushed teeth and ate my breakfast.  At 4am I had my standard “endurance day,” breakfast of a Picky Bar and a protein shake.  I drank water and Powerade Zero.  I grabbed a few extra drinks, my bike bottle and headed to the race.  

I was the first person in the parking lot at 4:40am.  My OCD makes me early for these things so I can prepare and relax.  I upacked the Jeep, ear buds in and music up -- it was time to go become a triathlete.

Jamie (my coach) was at transition when I got there and gave me the advice to set up my transition close to the bike out so I didn’t have to run so far in my bike cleats!  (Protip #1)  I chose  a spot along the outside rail so I’d have a place to set my bag/tire pump and be able to walk back over to the outside fence and drop my recovery shoes over the fence before the swim when transition was closed (Protip #2).  

My transition set up and ready

At 8:00am I lined up for my swim wave and shortly after I was racing!  After the whole morning of waiting it felt great to actually do something with my nervous energy!  The swim felt well tuned, the water was cool and I quickly found a groove.  I started passing people and by the time I touched the exit I’d passed 8 swimmers AND set a PR for 300 meters!  

I leapt out of the pool and sprinted for T1!  I got to my bike and this is where everything fell apart.  I had a horrible time getting the gravel off my wet feet.  Once I got the better part of the gravel off (eventually I just decided to ride with gravel on my feet) I had issues getting my wet feet into my bike shoes.  Practice for T1 went much easier when I was dry.  I fumbled and I stumbled my way to an almost 3 minute T1!  I was happy to mount and get riding after that transition gaff. I sat nto the aero position and decided I needed to make up time!  

I hit the bike course and started pedaling like I’ve never pedaled.  I shifted to the big ring and the chain never left that position.  The bike felt light and even into a direct head wind it felt like I had power I’d never felt.  I red lined my FTP for the whole course.  I kept a mental tally and I passed 18 riders as I made my round of the course.  When I hit the final 2 miles I came out of the saddle and sprinted the final 2 hills.  The looming run was in my mind and I worried what I’d have left once I hit T2 but I’d worry about that later.  Right now I wanted to finish what had been my strongest ride.  

I pulled in to T2, hit the dismount line and heard Jamie yelling I was “Doing Great Doob!!!” I also looked up and saw my mom!!!  That was awesome, my mom came over to watch me through T2!!!  Hearing Jamie and my mom I was renewed.  I did my best to speed through T2 but it still turned out to be almost 2 minutes. (My transitions suck and cost me valuable time plus at least one more tick up the podium.)  A few last yells from Jamie and Mom and I was on my way through the run out.  The first .25 miles and my legs felt like cinder blocks.  I had intended to run an 11 to 11:20 pace out and then see if I could crank to a 10:45 on the way back.  

As I got on the course I started seeing and hearing encouragement.  I’ve never done a sport where so many fellow competitors high-five you as you run!  I’ve never been more encouraged and happier doing something crazy in my life.  As my legs screamed I just tried to run harder, smile and encourage my fellow sufferers.  This was living life in all of its awesome glory!  I hit the aid table, two waters, one on my chest and one on my head.  Keeping my body cool is the ticket to my success.  My watch beeped mile 1, 10:41.  Holy Shit, my legs feel like blocks and I ran a 10:41!?!?  Thats all it took.  Pain and heat be damned this was my time for glory, I kicked as hard as an overweight, 27-inch inseam can kick.  The pain built and I smiled, I wasn’t slowing down and I wasn’t stopping.  Made the turn, more water to pour and time to crank.  High-fives, shouts, encouragements even one “Damn!  You were flying on the bike!” I felt awesome.  I finally came back into sight of the finish and I was at a sprint.  Everything I had left I brought out and left on the course.  I’ve never felt happier going through the finish shoot!  I did it, I’m a triathlete and I did it faster than Jamie or myself ever thought I would!!!!  Initially I hated my finisher photo, but I’m damn proud of it now!!!!  I’m a triathlete, full blown, 3rd place, podium placing Clydesdale.  Took home hardware in triathlon #1.  I’ve done a lot of things, I’ve seen amazing sights, I’ve experienced a lot of things but this one moment was one of my finest.  I felt alive like never before and I’m ready for more!

Crossing the Finish Line!
I'm a triathlete!!!!!

I honestly love this sport.  For the first time in my life I finally feel like I’m doing what I’m supposed to be doing.  I also want to get better.  For all the awesomeness of finishing triathlon #1 I’m also critical of myself and my performance.  The good with the bad is just reality.  First, my transition must improve.  Taking so long in T1 and T2 is just silly, I’m giving away free time.  My friend Ginny, who is amazing beyond words, is going to help me improve, I’m really looking forward to her help!!!  Next, I have to get lighter.  No doubt I need to shed another 50 to 80lbs to really be good in this sport.  I don’t want to keep qualifying, “yeah, I’m fast -- for a fat guy.” Now for the good, I didn’t quit, I never coasted or walked the whole course.  I set multiple PR’s and podium finished.  I felt great, I never resented my decision and I can’t wait to do it again.  The Shiv rode like a dream and I loved my Pearl Izumi shoes.  Every part of my kit performed like it should and I had a great experience.  Everything gear wise stays the same, no changes.  

Thanks for reading!  I hope you enjoyed my experience and I can’t wait to share more with you along this crazy journey to being an Ironman!    

After the race, cleaned up and ready for lunch.
I smiled all day and wore the shirt All3Sports.com
gave me and said, "here is your podium shirt,"
even when I didn't know I'd be making a podium!

Off To The Races

I finished my first triathlon today!  I’ll give a full race recap here on my blog later this week.  First, however, I feel I need to tell a story.

Almost 2 years ago I started on this crazy adventure to lose weight and take back control of my fitness.  Honestly, at the time, I wasn’t sure I’d be able to stick with my goal.  I had started to get healthy at least 5 times previous and each time I found an excuse and a way to allow myself to quit.  I was sad, depressed, ashamed and generally miserable in my life.  The one thing, or more appropriately, the one person who made this new attempt at fitness a success was my, soon to become best friend, Jen!  I knew I’d never be able to stick with a training plan by myself; I’d failed too many times before.  I decided the buddy system was where I’d find my success.  Jen took a chance on me by becoming my training partner and we were off to the races (though I don’t think either one of us knew just how literal that last statement would become.)

Fast forward almost two years later and I’ve finished a 5K race, a 10K race, a half-marathon and now a triathlon!  I’ve lost about 60lbs from the time I started this journey.  Most importantly I’m healthier.  I eat healthier, I live healthier and I feel healthier.  No one can understand how good you can feel just by deciding to be healthy. 

While I could go on about myself (I’ve become my own favorite subject again – for better or worse. Jen just gave herself a headache with the force of the face palm she just instinctively maneuvered reading this sentence) I do have a point and I don’t want to just brag about my accomplishments.  The point is anyone can make this decision and do exactly what I’ve accomplished!  I’m honestly no super hero, I’m nothing more than a dude who got fed up being fat, got fed up with feeling like shit and I decided to do something to change.  Still to this day I struggle (trust me, Jen could tell you stories) but even when I struggle, even when I have a nuclear mental meltdown causing me to fall flat on my face on Tuesday, I drag myself to my feet on Wednesday, brush off the dust and get in the pool, on the bike or lace up my running shoes.  Don’t be fooled, this is NOT easy.  But you can do it!  Anyone can do it!  You would be amazed by what you can accomplish if you just make up your mind to start.  Don’t just start, commit to yourself, stick to a plan and be honest with your effort.  At first it will seem impossible but as the momentum builds the whole process will get easier.  Trust the process, give your all and if you fall stand back up. 

I truly want everyone and anyone who reads this to know you can do anything you put your mind too.  There is no secret.  There is no pill, no potion and no easy formula for success but you can do it.  You will be amazed with what you can do if you start, stop making excuses and commit to something today.  In two years you will be amazed with how far you’ve gone.  If you need proof, just look at me!  If I can do what I’ve done you can do anything!!!  Go. Do something!  Trust me!!! Stop making excuses and do something amazing, you will be happy like you never thought possible when you start achieving success!  If you need help, find a buddy and do it together.  You’re amazing, you’re awesome and you’re full of potential, you just need to start today!