Happy New Year

It’s that time of year again; time to establish my goals for the upcoming year. It was not that many years ago that this activity was left for work activities only. I guess it has been 10 + years that I’ve consistently established personal goals and objectives each year. Before that, I did like a lot of others and made New Year’s resolutions, most of them not lasting more then a few days and some not even that long. There were the quitting smoking and losing weight mantras, none of which were very successful. There were a variety of other not so successful haphazard attempts at self improvement. These failures were not necessarily due to a lack of self discipline or will power but more a result of insufficient planning and execution. You’d think that someone with 20+ years of project management experience would be capable of goal setting. Truth be told in the last decade or so I have been fairly successful at both setting and achieving personal and professional goals and objectives.

One of the primary keys to successful goal setting is to make your goals realistic. It’s ok and is encouraged to put things out there that will push you beyond your comfort zones but make sure they are centered in reality. Be willing to fail, there will be set backs, just get up, reevaluate, and adjust accordingly. Remember that no plan is perfect and that adjustments are necessary for success. Take a continuous improvement mentality with everything you do. You may not be the best or most successful at something today but if you consistently make small incremental improvements eventually you will achieve success. At the end of each day renew your commitment to being a little better tomorrow. Celebrate your achievements along the way and recognize the incremental improvements you have made. Write your goals and objectives down and make them known. Accountability to yourself and others will help you persevere when things get tough.

So here we go, for the entire internet world (or at lease the one or two of you that may read this) to see. The following are my personal Goals and Objectives for 2009.

1. To inspire and encourage others, especially family and friends, to explore and deepen their faith, to pursue a healthier and more active lifestyle, and to become active and engage in their local food chains.
2. To raise awareness about congenital heart disease and meet my fund raising goals for C.H.I.N. (Congenital Heart Information Network) through the Janus Charity Challenge and the Ford Ironman Wisconsin Triathlon.
3. To successfully complete my Ironman training plan, improve my bike and run disciplines, and arrive at the starting line of the Ford Ironman Wisconsin Triathlon mentally and physically prepared to compete.

All I want for Christmas

Dear Santa,

I’ve been a really good boy this year and I would like the following for Christmas, please.

A TREK TTX 9.5 triathlon bicycle (Catalyst Green) /w ZIPP 404 Clydesdale racing wheels, a Louis Garneau Superleggera Helmet, a pair of Zoot Men's Ultra Race Triathlon Shoes, a pair of Sidi T2.6 Carbon Triathlon Shoes, tri shorts and tops in a variety of colors (black shorts and tops in high visibility colors are my favs), and of course a qualifying time for the Kona Ironman World Championship.

Just a little over the top…please…ya think!

As Christmas approaches and as family members ask the inevitable “what do you want for Christmas?” question, and as I give the usual response of, nothing other then spending time with family and friends, I reflect a little. What do I want for Christmas, really?

Beyond the obvious, especially in the current economic times, of keeping my job and being able provide for my family, and their health and well being. There is something else I’d hope for. To make it through the next 9-months of training injury free and to get to the starting line in Madison in the best shape of my life.

As I embark on my third endurance sport season, staying injury free would be a first. I have yet to make it through a season (all two of them) without some sort of injury that has side tracked my training and/or events. During my first year it was overuse injuries, one early in the spring and one late summer that resulted in about 8-weeks of limited training. Last year it was a lower AB strain, which occurred when playing ultimate Frisbee in Berlin, while catching the winning touchdown no less. Not like it was the super bowl or anything, just a bunch of IT geeks goofing around and enjoying the spring weather. I attempted to run a half-marathon a week later (New Prague) and severely aggravated the injury and ended up missing nearly 6-weeks of training as a result.

Last year I added yoga to my weekly workouts. I’ve been doing fitness yoga now for almost a year and absolutely love it. My flexibility has improved 10-fold and has helped with injury prevention. For this coming year it’s strength training, specifically core strength training that I’ve added into the mix. I’m doing about an hour a week focused on the core. I can’t say I’ve developed the same passion as yoga but I’m hopeful it will help in the injury prevention department.

So Santa, if you can, this is what I’d like for Christmas.

Merry Christmas and Happy New Year!

Giving Thanks

There are so many things to be thankful for. In the spirit of this blog and as the Thanksgiving Holiday comes to a close and I reflect on those things I'm thankful for I offer up the following.

I'm thankful that I've been given the ability and desire to pursue an active, athletic, life style. It was not that long ago when my idea of physical activity was mowing the lawn. So now, whether I'm training or in a race event, I remind myself, and I am grateful just to be out there doing it. Doing it because I enjoy it, doing it because my body loves it, doing it because it feels good, just doing it.

Thanks!

C.H.I.N.

The Congenital Heart Information Network is a national organization that provides reliable information, support services, financial assistance and resources to families of children with congenital heart defects and acquired heart disease, adults with congenital heart defects, and the professionals who work with them.

Kenneth
The joy and anticipation of learning that we had a third child on the way quickly turned to anxiety, fear of the unknown, and disbelief, when at 19-weeks we found out about Kenneth's heart defect. Initially we were overwhelmed with one thought, why, which slowly faded somewhat into, okay, lets find a way to beat this. In the pursuit of information I felt like an outsider. I only seemed to get bits and pieces of information along the way and found it very frustrating. I wanted to understand what was going on and I wanted to find a way to help.

The diagnosis:
Kenneth was diagnosed with Pulmonary Atresia. Pulmonary Atresia is a Congenital Heart Condition. As the heart forms the Pulmonary Valve, at the base of the lung artery (Pulmonary Artery) does not develop and the Right Ventricle does not develop normally and is often small (Hypoplastic).
These defects mean that little or no blue (deoxygenated) blood passes through the lung artery to the lungs. If blood is unable to pass to the lungs through the right side of the heart it will pass through a hole (Atrial Septal Defect) between the right and left collecting chambers (Atria) into the left side of the heart where it mixes with red (oxygenated) blood and passes into the body artery (Aorta). Some blood will then flow to the body and some will pass to the lungs via the connection (Patent Ductus Arteriosus) between the body artery and the lung artery.

The plan:
During gestation, Kenneth was not at any more risk then with a normal pregnancy. When the baby is still in the mother’s womb it does not need to breathe for itself as the mother, via the umbilical cord, is supplying all the oxygen that the baby needs. The circulation before birth is different from that after birth. It is designed so that the oxygen-filled blood from the umbilical cord goes to the most important part of the body, for example the brain. Very little blood needs to go to the lungs.
There is a hole between the top collecting chambers called the Foramen Ovale: oxygen filled blood passes from the right collecting chamber to the left chamber through the hole and then on into the left pumping chamber from where it is then pumped around the body.

So the plan was to take the pregnancy to 35-weeks, deliver Kenneth, and have open heart surgery to repair his heart within a few days of his birth. Unbelievably scary, yes, but we had some of the best doctors in the world. In fact, Dr. John E. Foker, MD, Kenneth's surgeon, was a pioneer in this field and was one of the leading cardiothoracic surgeons. Dr. Foker had an 82% success rate when performing this procedure. Other US surgeons performing this procedure only had a 70% success rate. So we had cause for optimism.

The plan changes:
The plan changed dramatically when a series of unfortunate events lead to Kenneth's early arrival at 31-weeks, on December 20, 2000. The delivery was difficult and his primary systems were hit hard. His birth weight was 3 lbs 10 oz and was just over 17 inches long, not nearly big or strong enough to undergo the open heart surgery he so desperately needed.

The only objective now was to get Kenneth to grow big enough and strong enough to attempt the surgery. Charlene and I spent as much time, as the hospital would allow, with Kenneth and his care providers. We made sure we were there for every doctors round so we could be involved in any decisions or changes in his care. More times then not, I felt helpless, lacking information, and incapable of providing any value to the discussions.

A hormone, prostaglandin E1, PGE, was used to keep the circulation of his heart operating like it was prior to birth. This provided us with time, time he needed to grow. Unfortunately, the hits his primary systems took during birth and subsequently fighting for survival started to take their toll. Additional systems were now struggling, so, reluctantly Dr. Foker agreed that the surgery was Kenneth's only real chance. So on January 16, 2001, Kenneth underwent open hearts surgery.

Kenneth survived the surgery and while they where preparing to transport him back to his room his heart went into an unrecoverable arrhythmia. God released him from his tattered and broken body and called him home. Kenneth is with us every day. We carry him with us in our hearts and in everything we do. We have unwavering faith that someday we will be together again.

Charlene and I were extremely lucky to be surrounded by an amazing network of support from our families, friends, and employers. We had excellent medical benefits and enough financial support to help us through.

Although many people may not know it, congenital heart defects are the most common type of birth defect.

Congenital heart defects are responsible for more deaths in the first year of life (nearly 8,000) than any other birth defects, the National Institutes of Health reports. Each year, more than 35,000 babies in the United States are born with congenital heart defects.
I did not find out about the Congenital Heart Information Network until this past year. This organization would have been of tremendous value to me, providing a network of information, the one thing I needed most.

In 2002, C.H.I.N. established, The Spencer Kult Memorial Family Assistance Fund (Spencer’s Fund) which is a family assistance program providing meals, groceries, assistance with travel and lodging expenses, and utility payments for members of the Congenital Heart Information Network (C.H.I.N.) experiencing extended or far-from-home hospital stays.

Through the Janus Charity Challenge and the Ford Ironman Wisconsin triathlon I hope to raise awareness about Congenital Heart Defects and I hope to raise financial resources that C.H.I.N can use to support families in need of help. I hope you will join me in my journey to Ironman!

Kenneth

Dear Kenneth,

As your 8th birthday approaches I pray with all that I am that you are surrounded in the warmth and endless love of our Lord and that this message may find it's way to heaven's door step.

I want you to know that even though our worlds are separated by an impassable barrier that I carry you with me in all I do. Your Mom and I are filled with a deep sorrow that we can not be together; we have unwavering faith that someday we will be reunited.

I want to share with you a poem that your sister wrote and let you know that both Christopher and Alexandra carry you within their hearts.

Love,
Dad

I am Normal

I am normal.

I wonder what my brother would look like?

I hear strange voices.

I see my brother in my dreams.

I want him here with me.

I am normal.

I pretend he’s here.

I feel sad.

I touch his hair in dreams.

I worry what could happen.

I cry in dreams from scary things.

I am normal.

I understand why he’s not here.

I communicate in many different ways.

I dream with him.

I try not to think about it.

I am normal.

by Alexandra Rose

More About Why?

Well before I ever committed to my Ironman journey I knew that someday I would attempt this event. I also knew that it would be more than just a test of physical endurance. For me Ironman is more of an ideal, a hypothetical. It represents something beyond the physical, something that I may never really achieve, none-the-less a quest worthy of pursuit.

When I did my first triathlon (Half Iron distance, Square Lake, MN) in September 2006, it was in an effort to raise money to help a family friend. Kathy Meier, who passed away a year later at the age of 45, was diagnosed with brain cancer in January of 2006. During the spring and summer of that year, family and friends of Kathy were planning a variety of fundraising events. I thought the triathlon would be a good way to help. At the time I committed to the event, at the end of June, I did not even own a bike capable of the 56-mile ride let alone have any real ability to run, natural or otherwise. And yet, I was confident that somehow this would all work out.

Sunday, September 10, 2006, the day of the event, was a cold and wet day. I remember standing on the shore of Square Lake with fog coming up off the water (in my rented wetsuit which I had never worn before) anxious about what this day had in store. And although this day brought significant mental and physical challenges for me, the thought of Kathy and her family, and what she and her family would endure over the coming months, paled in comparison. The memory of Kathy, Walt, family, and friends, cheering me on as I crossed the finish line and the irony of the whole thing since it was Kathy that would face a battle which would eventually take her life, and yet, somehow, this event, this day, brought about some sense of hope, some sense of meaning.

So as my Ironman journey starts I’m hopeful that in some small way I’ll be able to bring hope and meaning to others facing life’s challenges. It is to this end that I have decided to participate in the Janus Charity Challenge, and have chosen C.H.I.N. as my charity. In the coming weeks I will provide more information about the Janus Charity Challenge and C.H.I.N. and how you can join me on this journey to Ironman.

Run for the Apples

It's days like today that go a long way into explaining the why do I run question.

All I can say is WOW! What an absolutely pristine fall morning, and an amazing morning for a run. It also happened to occur on a day when I participated in one of my favorite events of the year, the Run for the Apples event put on by Vacation Sports and hosted by Pine Tree Apple Orchard. It's a 5-mile trail run through the pumpkin patch and apple orchard.

This was my third year doing the event, each year it has been my final event of the season. The past two years I registered for this event in December of the previous year, for $10. What a value, a decent long sleeve shirt, an apple cinnamon donut, apple cider, a raisin and oatmeal cookie, music, scenery, and a short but challenging romp through the beautiful orchard. Oh yeah, and an autographed poster from Carrie Tollefson, a 2004 US Olympian in the 1500 M. I highly recommend this as a fun run, make a day of it, bring the family, get some apples, and pick out a pumpkin.

TCM Race Report

Psst...hey you...yeah you...come here. Shhhhh...can you keep a secret?

Well, I had a PR for the 27th Twin Cities Marathon, Sunday, October 5, 2008. But we need to keep quiet, I'm afraid that someone from USATF may be listening and I'd hate to lose my official time if they found out I cheated. Yeah that's right, I cheated. You see I used music all season long to train with. What? You didn't know that music was a performance enhancing substance, banned from use?

I didn't actually use the stuff during the marathon, only here and there along the route where some rebel spectators had the stuff out in the open and were playing it loud, right from their front yards. And of course through the official Target Tunnel around mile 25.

I'm sure glad they did not test us before or after the race, because the stuff is in my soul!

What a silly, silly rule. Maybe when they meet later this year to review and discuss this absurd rule they'll take the stick out of their %#@% (behinds), and get some common sense.
-------------------------------
Enough of that...On to race day...
-------------------------------
First off thank you Gordy! My friend Gordy ran with me and if not for his encouragement the last several miles I would not have reached my goal. Actually the last 10k was tough, it was not an energy problem, it was a cramping problem. It took all the concentration I could muster to force myself to stay relaxed and keep from cramping. My time suffered, but I was able to keep moving forward and finish 4-minutes under my goal.

My fourth marathon and another wonderful weather experience. It must be me, I must be bad luck when it comes to weather. I should not complain to loudly though it obviously could have been worse. The day started off cloudy, cool, and damp. The race started under dry conditions but by mile 3 the rain started. At first we attempted to run around the puddles and keep our feet dry, it worked for a little while. I think it was just after the 10k split that dry feet became a fleeting memory and only something to dream about the rest of the way.

Between mile 6 and 13 things seemed to go from bad to worse. There was not much you could do other than smile. There were times when the wind would pick up and it felt cold enough to snow (well maybe not quite that bad). Most of the second half was dry and the sun even poked through a couple of times. By the time we finished though the cold had seeped deep into my bones.

Our pace was steady and strong through mile 17, our average pace dropped about 30-sec / mile through 21, and another 30-sec / mile through 26. When we got to the wall at mile 20. I went left and Gordy went right, we kidded about tackling the blow up balloon wall, but I settled for a mighty slap!

In the last 10k my mind wanted to run but my body said no. I don't know if it was the rain and/or cold but I had to fight off several rounds of near cramps, from the bottoms of my feet, to my calves, hams, and quads. I never really fell victim to them but felt like I was walking a tight rope to avoid them.

If I never run another marathon, I'd be satisfied with this result (but we all know that is unlikely). So as I start to look forward to next year a sense of (I know I can do better) falls over me in anticipation.

Water Cooler Strategery

With the Medtronic Twin Cities Marathon, self proclaimed as the "The Most Beautiful Urban Marathon in America", just 8-days away, it's funny how the talk around the water cooler has changed from how's training going? to, so what's your strategy for the race? and what are your goals?

Actually, I think this type of talk begins with the onset of the taper period prior to an event. For a marathon this would be after the last long run, about three weeks out and about a week to 10-days for an Olympic of half distance triathlon. I'll assume for now that for the Ironman distance triathlon it will about three weeks, since my training plan calls for a 3-week taper.

A lot has been said and written about pre-race preparations and race day strategy, including pace and exertion levels, nutrition and hydration, final work outs, and mental preparedness. So based on my vast marathon experience and exhaustive research here are my pre-race and race day strategies for my fourth marathon, and second Twin Cities Marathon.

Last Chance Workouts

• Duration in minutes
  
• Both runs at race pace
• Swims are relaxed pace (about 1000 meters)
• 7+ hours of sleep every night
  

Nutrition Nuggets
The nutrition plan for the first part of the week is to stay the course. Nothing to unusual, just stick with normal portions of whole foods, fruits, vegetables, and lean protein. Wednesday evening after the run, the meal planned will be higher in protein and I will carb fast for the balance of the day. Meals for Thursday, Friday, and Saturday will be disproportional towards carbs. For the day I will consume between 800 - 900 grams of carbohydrates or 9/10g per kilogram of body weight. Hydration will be a focus especially Friday, Saturday, and Sunday morning.

Race Day
Sunday morning, race day, the meal will be light, a banana and milk, and peanut butter toast. I'll eat an energy bar about hour before the start. I mix a 5-hour energy with 24oz of water and will drink it prior to the last bathroom break, about 20 minutes prior to start. During the marathon I'll carry Cliff gels and Cliff shot blocks, I'll consume something at 5, 11, 17, and 23 miles and I'll do so just before the water stop and take on water to help absorption.

Race Day Adjustments
If I've learned anything in my short Multisport career it is: "Make adjustments to the strategy if needed". You never now what race day will bring; you could face unexpected weather conditions or physical challenges during the day. You have to be willing to adjust, not just your strategy but also your expectations and goals. You need to confront and accept that every race may not be a PR (personal record). Don't let this alone determine your sense of accomplishment and success. The journey to get to the starting line was full of self accomplishment and success's.

"Success is not measured by what you accomplish but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds." - Orison Swett Marden

In need of Training Wheels

Well I did it again, fell off my bike! I wish I could tell you some gnarly story about how this giant buck came out of no where and how I courageously swerved to avoid him but this is now the 5th or 6th time in the past few years that I've fallen off and was not even moving forward.

You see I have yet to master getting my feet out of my pedals in time to put my feet down on the ground when coming to a stop.

My son, Christopher, needed to borrow the car this morning (I won't go into any details, this is a blog all of its own), so I figured that's fine, I wanted to do some cross training today anyway and was going to do a spin class at Lifetime Fitness. I'd just ride my back there and back. It's 9.5-miles each way so an additional hour or so on the bike would be good right?

The light ahead was green, I was a hundred or so yards from the intersection. It is the busiest intersection I have to cross and from past experience now that it takes forever for the light to cycle around. So I stepped it up and was going to try and speed my way across, no such luck. When I was 50-feet or so from the light it turned yellow. I knew I would not make it so I slowed quickly and was gearing down to make the start up easier. I got my left foot out and was putting it down while trying to down shift, I was at a near stop as I shifted my weight inadvisedly to the right, oops! Down I go, such a helpless feeling, right foot clipped to the pedal and the ground quickly approaching. A lady in an SUV behind me yells out, you OK! Yeah, I'm fine, I replied, more embarrassed then hurt, as I thought to my self, idiot, apparently you need training wheels.

In the Beginning there was Water

My strength, relatively speaking, in the triathlon is the swim. I was taking lessons at Ridgewood YMCA in Parma, Ohio, when Mr. Colombo, one of the swim instructors at the Ridgewood YMCA suggested to my parents that I should try out for the swim team.

So at the age of 7 or 8, I don't recall for sure, I started swimming with the team. I swam competitively until around age 12. I really can not seem to remember why I stopped.

In addition, during the summer, I swam with the local outdoor municipal swim team. Later when I was in Junior High and during my first year of High School, I worked as a lifeguard and a swim instructor during the summer.

In the summer of 2006, I joined the Masters Swim Club for the club my daughter swims with, SEMS (South East Metro Sharks), one of a dozen age group swim clubs in the Twin Cities Area. Alexandra, my daughter, now 11, has been swimming with the club since the winter of 2005. Her start into swimming is much the same as mine. Charlene was approached by one of the parents (who happened to be the wife of one of SEMS swim coaches) while Alexandra was taking lessons at the Woodbury YMCA and suggested she try out for the club.

I truly love the sport and have swam in several Master meets at the University of Minnesota Aquatic Center (a phenomenal swimming facility). I'm also a certified Stroke & Turn official and officiate at most of Alexandra's events.

Biggest Loser

So I bet your wondering what the "Biggest Loser" has to do with my Ironman Journey. Well I'm glad you asked.

Once upon a time...wait, rewind, not sure I want to go back quite that far. Unfortunately (depending on how much fun you are having reading this dribble) though we have to go back to the summer of 2005. This was the turning point for me, leaving my sedentary ways behind and making a commitment to change my habits for a healthy lifestyle. On this day, July 16, 2005 @ 4:00 PM (not that I'm keeping track) I quit smoking, a pack+ per day habit that I had been nurturing for nearly 24-years (minus a 2-year hiatus where I had actually quit once before). Later that year, September, we joined Lifetime Fitness (local health club). I began to exercise 2-3 days per week, just walking on the treadmill initially. After several weeks of this (now becoming a habit and part of my routine).

==> Side note: this actually plays a significant role into the WHY question,

News Flash

For those of you who do not know me very well "I have an addictive personality"


Anyway...
I decided that it was time to start running...whoops!
I was feeling some pain as I approached the 2-mile mark and told my self, suck it up wimp! After a visit to my family doctor and an MRI I was told, that I had stress fractures in both legs on the face of the tibia bones.

Fast forward 3-months...

In January of 2006, I joined the "Biggest Loser Club" online, at this point I was at my heaviest ever, 265-pounds, and was still committed to a healthier lifestyle, although more then a little gun shy.

With the help of my wife, Charlene, who plans and cooks 99% of our meals, I was successful in following the nutrition plan. The online tools were easy to use and truly did help. The exercise plan from Bob Harper (one of the shows personal trainers), which although very basic, helped produce a 55-pound weight loss in 5-months.

It was later that year, September 2006, that I did my first triathlon, and as they say, the rest is history. Now more then 2-years later and 65-pounds lighter, good nutrition and exercise, are more about who I am then what I do, in as much as, the Multisport lifestyle is more about who I am then what I do.

It's Official

Since this is my first Ironman event everything about it is new for me including the registration process.

When I left for Madison the morning of September 8th to register for the 2009 event, I assumed that registration meant filling out an entry form and paying. What it really meant was that after standing in line for 3-1/2 hours I received an official looking piece of paper with a couple of signatures (mine and the guy behind the desk) stating that I had reserved a spot for the 2009 event and would soon receive an email that would allow me to finalize my entry. It also stated that if I did not receive said email by September 17 to contact: blah blah blah...

So as I drove the 265-miles back home I had mixed feelings and questions. Did this mean I was really reserved a spot? Do they over book the event knowing that some people never complete the process? What if I don't get the email? (thinking back to registration issues at Burrito Union a couple of days before).

Well, on Friday, September 12 around midnight, I did receive said email. The email was from NA sports and contained direction about how to complete the process @ active.com. It also stated that I could not complete the process until Monday, September 15 after 6:00 AM PDT. So the questions start again...blah...blah...

So Monday morning finally does arrive and I finally complete my registration for the 2009 event. (A lot of questions on the entry form, medical history, career, other, most not mandatory but makes you wonder).

Anyway, it's official! I can finally say without some lengthy explanation that I'm scheduled to compete in the 2009 Ford Ironman Wisconsin Triathlon.

Burrito Union Race Report

The Race:
Burrito Union is a 10-hour triathlon, Saturday, September 6, 2008, that consists of a 600M swim, 14 mile bike, and a 5K trial run that you continue to do over and over as many times as you can in 10-hours. There are solos and relays. I was a solo. This was the second year for the race and my first.

Packet Pick-Up:
Typically packet pick-up is not something you'd find in most race reports but this was a unique race so why not.

We arrived at Pattison State Park, Friday late afternoon and put the tent up in the rain. Packet pick-up was 5 - 8 PM with the pre-race meeting at 7 PM. When I checked in, they had no record of my registration. They searched their active.com and Midwest events data base downloads, no luck. I had my laptop back at the campsite and was pretty sure that I had saved a copy of the confirmation email (I usually do). The real concern though was that my laptop had been stolen a couple of weeks earlier, my external hard drive was recovered, but had been damaged so I was not able to retrieve all the data from the drive. I was pretty sure that I had recovered the registration stuff. I returned with the laptop and proof of my alleged registration (I had registered for this event in November 2007, nearly a year in advance).

Transition Setup:
I walked my bike and gear the few hundred yards from the campsite and started getting ready. The morning was cool (not nearly as cool as was predicted) low 50's. It was cloudy but not raining (yet). Charlene and Alexandra, my pit crew for the day, were just arriving while I was putting air in my tires. Suddenly the air valve blew off the rear tire and the guts of the tube stem blew out. I searched the ground but quickly realized that was feudal. Alexandra held my bike as I worked to replace the rear tube. Pssssss! What was that Alexandra asked, not sure I responded. Holy crap, my front tire just blew out. Now I'm looking around thinking is this really happening. I broke one of my tire levers while trying to get the front tire off the rim and had to borrow one from a neighbor. It was about 6:50 AM when I finally finished the repairs and headed over for body marking hoping this was the end of the unexplainable events. When I returned Charlene told me that Alexandra told her that maybe I should not be doing the event, to many bad signs. Always a good thing to think about before jumping in the water.

The Swim:
I had decided several weeks earlier that I was not going to wear a wetsuit. I'm not very efficient getting in and out, and with the swim only being 600M (0.37 miles), and thinking I'd be in the water 6 or 7 times, it would provide the best result. As I walked down to and into the water I was second guessing that decision. At the pre-race meeting the night before they announced water temps around 72, well if the water was 62 I would have been surprised. The hundred or so athletes line the beach and counted the start down and we were off. Although almost painfully cold, the swim went very well. Obviously slower then if I had opted for the wetsuit. It was a counter-clockwise rectangle course and was completely weed free.

Later that day, the water warmed in spots but remained chilly. I had cramped on the swim exit after the fourth and had a severe cramp after the fifth. When I tried to stand up on the exit of the fifth swim my quad locked up tight and I immediately stretched back out. I was in about 18 inches of water and was able to keep my head out of the water with my arms extended. The lifeguard watched curiously as I attempted and failed to get up several times. I finally yelled over to him that I was fine, just cramping. I rolled over, sat on the bottom, and pulled my self further to shore. After what seemed forever I was able to stand and walk up to transition. All in all, it was kinda nice getting back into the water after each run.

The Bike:
The 14-mile bike was a 7-mile out and back course along WI hgwy 35. The road was smooth and had just recently been swept. It was an open course so we had to stay on the shoulder within the white line or risk disqualification. Other then a couple of cramps later in the day, the bike was uneventful. The course was primarily down hill on the out (obviously uphill on the back) I averaged low 20's mph going out and high teens coming home. There was a nice climb that started about 1.5 miles out from the bike in and as the day wore on I liked this hill less and less.

The Run:
One of the most unique run courses I have ever been on (not that I've seen all that many). This was a true trail run. The trail averaged 18/24 inches wide, dirt, grass, and gravel. Plenty of roots, rocks, and other natural obstacles. Plus, stairs and bridges, wood stairs, stone stairs, dirt stairs, bridges with stairs, bridges with ramps. On my first time through I averaged 9:45 min / mile and got slower as the day progressed. On my sixth lap, it had poured during the bike, the trail had become a series of puddles, which I attempted to run around (I twisted my ankle twice on this lap, nothing too serious) I should have just run straight through the puddles.

Transitions:
I got a lot of practice through out the day, I did as many transitions on this day as I had done in total in my short two year career. Charlene and Alexandra were terrific throughout the day keeping water bottles full, and making sure I continued to get some nutrition. I couldn't have done it without their help. The transition area was pretty laid back, there were tents and tables setup all around the transition. Those competing in relays (which if I was ever to do this event again sure looks like fun) had coolers, clothes, food, and beverage all about.

Results:
I completed my sixth triathlon at 9:59:36, the rules for the race had changed three times, during the pre-race meeting they stated that you could start a new lap anytime under 10-hours and as long as you started the run by 6:30 PM (11 hours) you could finish and have that tri count towards your total. When I had completed my fifth, Charlene, had told me that they had made an announcement that if you were not done with your run by 6:30 don't bother because it wouldn't count. So while out on my sixth lap, I figured it was my last, I might finish this lap under 10 but I'd never finish the seventh within 11-hours. When I crossed the finish line after my sixth they told me I could start a seventh (at this point I was confused, like that's news) after questioning the official, he informed me that if I started the run by 6:30 it would count. I finally concluded that it was unlikely that I could complete the run and bike in under an hour which ended my day with six complete tri's.

Tilting at Windmills

As the end of the 2008 season approaches, it's time for some reflection.

The 2008 season was my second full season of multi-sport. My race schedule this year included a MN Masters swim meet, 4 triathlons, 2 half-marathons, and 2 marathons (the second, Twin Cities Marathon on October 5th, three weeks from tomorrow).

I basically trained this year as if I was going to compete in an Ironman race. I followed a 38 week training plan that culminated in the Burrito Union 10-hour triathlon in Superior WI on September 6th. I intend to use the same 38 week plan next year, which means that the training season officially starts the week of December 21.

My very first triathlon, Square Lake, September 10, 2006, was a half-iron distance. I did the race in part as a fund raiser for a good friend, Kathy, who had been diagnosed with a brain tumor earlier that year. Kathy passed away earlier this year after her battle with cancer.

Last year was my first full multi-sport season, and was full of firsts. I completed my first marathon, Grandma's Marathon. The year included, 2 masters swim meets, 3 triathlons, 3 half-marathons, and 2 marathons. The Buffalo Triathlon which I have done the past two years is becoming one of my favorites. I did the Olympic distance both years. The race is very well run, well attended, and the town of Buffalo does an excellent job welcoming the triathletes and their families. The half-marathon at Crater Lake National Park in Oregon was by far my favorite event of the year. We were on vacation visiting my brother and his family, and Crater Lake is one of the most beautiful places I have ever visited.

The Ironman Journey

This blog will attempt to take you through my journey of becoming a first time Ironman triathlete.

I began the journey this past weekend when I reserved my spot for the 2009 Wisconsin Ironman (IMOO).

On Monday morning, September 8, 2008, I awoke at 1:30 AM and began the 4+ hour drive to Madison, WI. I hoped to register for the Ironman race on September 13, 2009. After waiting in line with the other 1000+ Ironmaniacs (for nearly 3-1/2 hours), I finally emerged with my official reservation paper and the question: why?

I hope to share some insight into that not so easy question as well as share my journey over the next 365+ days.