IMWI 2010 - Race Report

The 2010 edition of the Madison, Wisconsin Ford Ironman Triathlon was held on Sunday 12 September. It was a glorious weather day in central Wisconsin with temps starting in the low 50's and rising to the low 80's at their late day peak. There was brilliant sunshine and a relatively calm wind out of the NW at 5-7 mph. An amazing day was ahead and I was looking forward to the little swim, bike and run adventure that lay ahead.

I arrived in Madison on Thursday night, technically it was Friday morning since the clock had just ticked past midnight. It had been a very long day indeed. I had worked nights on Wednesday, had planned a nap in the afternoon which did not materialize, went to Alexandra's swim meet, Park vs. Roseville, and then headed out of town on the 260 mile drive toward Madison, WI. The drive took just under 4-hours. It had been a long week, actually a long several weeks, as I've been preparing for a go- live of a significant work project. Less than 48-hours after finishing this weekend's event I'll be boarding a plane to the UK, a story for another day. I was looking forward to getting some rest over the next couple of days prior to race morning.

I had two early morning web conference/web calls with my counterparts in the UK Friday morning but did not have too much else planned. After checking in at Monona Terrace I did a little shopping. I signed up for a GPS athlete tracking service, http://www.trackmyathlete.com/. This stuff is really sweet. You rent a GPS transmitting device that you wear. It transmits a digital signal that ends up displaying your position on a personal website that allows family and friends to track your progress throughout the day. It is a truly brilliant idea that I wish I would have thought of. Anyway, I called Charlene, and we played around with the device; having her track my speed and distance on my drive back to the hotel.

After working for several hours I decided I was tired and took a nap, ended up missing dinner and almost missed the mandatory athlete meeting back at Monona Terrace. I stopped at the grocery store on my way back to the hotel for dinner and had some kind of past salad from the deli (not exactly the carb-loading I had in mind). I was in bed for about 2 hours when this unbelievably loud piercing sound woke me. I ran around the room looking for a light, trying to wrap my brain around what was actually happening. FIRE ALARM. "Should I take my bike...", I then put on some clothes and headed out into the hall with a hundred or so very confused hotel guests. We filed our way down the dimly lit hall, down the stairs, and out into the cold, dark parking lot. Small groups formed; small children with blankets laid on the lawn. It was quarter past midnight when the fire engine arrived and another fifteen minutes before they allowed us to return to our rooms. No explanation was given and none was asked for as we trudged back to our respective rooms.

I was asleep another 2 hours when I was startled awake; this time it was my cell phone. It was work, the UK office, SAP (our ERP system) was down (actually the network connection between the US and UK). We had a crew coming in Saturday morning to test. We were two weeks from our official go- live and needed the time to finalize testing. After a few hours of phone tag, waking other coworkers, and getting my blood pressure up to operating temperature, it was time to try to sleep again.

I had hoped to swim Saturday morning. The buzz around Monona Terrace during check- in was about water temps. They were saying that the temp had dropped 20 degrees over the past 10 days. I was a bit anxious about it and wanted to test the waters. After dragging my fat butt out of bed, having some oatmeal and coffee, and working for a couple of hours, the thought of swimming or anything else other than rest seemed insurmountable. So instead, I starting getting my stuff ready.

Transition Bags

There are five transition bags for Ironman Wisconsin, Morning Clothes bag, Swim to Bike (T1), Bike to Run (T2), Bike Special Needs bag, and Run Special Needs bag. I laid the bags out on the floor, applied the stickers (race numbers), and arranged my gear, nutrition, and medical items (Ibuprofen, body glide, lotion) accordingly. It's amazing how much stuff you need. At Madison, Saturday is bike check- in as well as dropping off your T1 and T2 bags. The Specials Needs bags get dropped off race morning, and the morning clothes bag is dropped off just before heading to the water.

Madison Bike Transition

So I guess it was around noon when I got down to Monona Terrace with my bike and bags. I let about 20% of the air out of my tires; so, if the cement heated up later in the day my tires wouldn't expand and blow up. I dropped off my trusty steed and my bags and went to do some shopping at the Ironman store. The cold water thing was at the front of my thinking; so, I looked at what was available for long sleeve wetsuit rentals. My wet suit is sleeveless and thought a full suit might be the ticket. Apparently, I have not yet learned my lesson about NEVER trying anything new on race day. "If you haven't trained with it then don't race with it!" $50 bucks later I was walking out with my rental (and a little buyers remorse).

The family arrived later that afternoon. After getting them checked and settled in we headed over to Olive Garden for dinner. We waited about 30 minutes for a table, caught up on the days events, the excitement from the night before, reminisced about our other hotel fire alarm experience (the night before Charlene took the test for her RN License in Columbus, OH), and had a relaxing meal (never ending pasta bowl, which ended after one and a half helpings). We headed back to the hotel where they dropped me off. I was turning in early and they were going to the mall to shop.

Race Morning
I was up early, 03:30 early. For me, since I've been working basically third shift, was not to difficult. I made coffee, had oatmeal, got dressed, and started to mentally prepare for the day ahead. I left the room about 04:30, it was only a 15 minute drive downtown but wanted to get into the parking ramp across the street so I knew the earlier the better. After parking the car (which the year before was an event. I forget to bring any money and the ramp was prepaid on race day) I went up to the capital and dropped off my Special Needs bags before heading over to pump up my tires, fill my water bottles, and drop off the GPS transmitter at my bike. I helped a few others out inflating tires and took the pump back to the car. I was done with the prep about 05:30 and had at least 45 minutes before heading down to the water for the start. The plan was to meet the family at the top of the east helix before heading down to the beach. I had the wetsuit on about half way when Charlene and the kids arrived. Charlene helped me get the rest of the way into the suit (a snug fit). They wished me luck as I made my way to the beach with 2500 of my closest triathlon friends.

The Swim - 2.4 Miles

The pros start 10 minutes prior to the rest of us age groupers. Last year I was in the water 20 minutes before the start of the race. This year I was yet to enter when the cannon sent the pros off. I felt anxious, thoughts of not getting in position in time quickly went into and out of my head as I finally entered the water. Over the last few weeks I debated about my strategy for the swim; do I start in line with the buoys and swim to the inside (I heard this works great)? But they announced at the meeting on Friday that you MUST keep the buoys to your left at all times. In the end I lined up about were I had the year before, about half way between the buoy and the shore (just inside the ski jump for those who know the course). The swim start, and for that matter the entire swim at Madison, is something you have to experience first hand to really understand. It is unlike anything else I have ever experienced in the water. It is literally a full contact event, it is unnerving, it is scary on so many levels, and it is amazing with the sun coming up and the backdrop of Monona Terrace (which looks like a giant grandstand full of spectators).

About 100 yards or so into the chaos, I wanted out. I could not think of anything else. The wetsuit was a mistake, my arms felt like I had bricks tied to them, I was having a full blown panic attack, again... If I have a strength, it is the swim. I'm not a great swimmer, I'm a good swimmer. Typically, the swim is where I can be somewhat competitive, and usually where I feel most comfortable. To be just a 100 yards or so into a 2.4 mile swim and be dreading it is not a good place to be. I managed to work my way a bit further outside the crowd and was able to find some rhythm. I shut my brain off, focused on lengthening my stroke and started feeling better. By the time I got to the back side of the first loop I forgot about the start. I felt relaxed, was not concerned about going fast and just swam. I exited the water, was initially disappointed in the 8-1/2 minutes I added to last year's swim, but felt great. After being literally stripped of my $50 mistake, I rambled up the helix to T1.

The Bike - 112 Miles
The first 40 miles of the bike was good. I stuck with my plan, no Ricky Racing for me, just Ride Along, keep a steady pace, and stay on top of my nutrition and hydration. There are several significant hills on this bike course. Actually the best way to describe this bike course is ever- changing. You are never doing any one thing for very long. Its a constant up, down, left, right, climb, descent kind of ride. You never really get into a groove or rhythm... at least not for me. Anyway, back to the significant hills. There are five noteworthy hills on this course.

1. Under the overpass approaching Mount Horeb. This is about 1/4 mile at maybe 6%.
   


2. Old Sauk Pass, about 1/2 mile at 6-7%. This is the most challenging climb on the course. It’s tree-lined and a great spot for spectators.


3. Timber Lane. about a 1/5 mile maybe?, steep (7%?) roller that comes just minutes after Old Sauk Pass, which increases its difficulty slightly on the first loop and significantly on the second.


4. Midtown Road. The last major climb on the loop, it is not too different from Old Sauk and Timber Lane.


5. Heading toward Madison on Whalen Road. Though it’s not particularly difficult on its own (maybe 1/4 mile at 5%), it comes right at the 100 mile mark on the course. The good news is that it is pretty much downhill from the crest of the hill back to T2.

Twice on the bike I had dizzy spells. The first one was about mile 68 and the second about mile 90. I was light headed, starting seeing spots, and felt nauseated. I also expierenced some cramping, both symptoms point to hydration issues but at the time I did not make this connection. When I got to the climbs on Old Sauk Pass and Timber Lane on the second loop my legs were completely gone from me. It took everything I could muster to keep my bike upright. Even the 'Tour de France' like atmosphere was not enough to generate enough energy to motivate anything but pure primeval survival to get to the top of these two hills.

The balance of the ride went well, I recovered from the climbs, and worked my way back into town and T2. All in all, I was pretty happy with the ride. I wished I had more energy but in the end had improved 14 minutes from the previous year. The best news of the day, no blisters and minimal foot pain. This year I've been training with new inserts in my shoes and it has helped significantly in reducing the hot spots and at times debilitating pain I experienced last year.

The Run - 26.2 Miles
Leaving T2 I was hopeful. I clicked the first mile off in under 9 minutes (a mistake). Shortly after passing mile one I stopped runningbecause I had a cramp in my left calf and between my ears. My brain was in the way. I was thinking about how far I had to go, about how far I had already gone, that there was no way I could run this marathon without walking. I wasn't hungry or thirsty; I was tired. I wanted to rest and I gave in to my self- defeating thoughts.

After a walk- run approach for the first half, a few more dizzy spells, and a lot of self doubt, I accpeted that I was looking at another 5+ hour Ironman marathon. It's kind of funny because shortly after coming to that conclusion I started thinking about what I will do different next year to prevent this from happening again. Hey, maybe the problem is you're over thinking it...Miles, maybe you should just run and stop thinking altogether...

As I approached mile 23, I found some energy and jogged it in. I was happy to cross the finish line and hear again, Miles Burd, from Cottage Grove, MN, You are an Ironman!

Based on the clock, I finished 20 minutes faster than the previous year. I was not disappointed. It was the best I had on this day. My muscles hurt, I worked hard, I bettered my previous year's time, I'm still standing, I know I can still improve. I was grateful for the opportunity, I was grateful that God has given me the ability to accomplish something like this, I was grateful for my encouraging and loving family, I was grateful to all the wonderful volunteers that helped me throughout the day. I felt so many different things...I felt at peace, with me, my family, God. I felt good.

__________________________________________
Now, having plenty of time to reflect back on this year's race, nearly two months ago (seems like yesterday) I'm hungry for my next race. The off- season is time for recovery, reflection, and planning. I've not finalized much of anything to date other than I am registered for Wisconsin 2011. With the race a mere 10+ months away it is time to start to prepare. I will finalize a plan for next year in the next 30 to 45 days and will again start training in earnest after the first of the year.

My Journey to Ironman is about discovery, discovering who I am, and discovering what can be accomplished. It is about meeting new people and forming new friendships. It is about trying to inspire others to participate in life, in physical activity. It is about adversity and over coming it. It is about goal setting and about achieving those goals. It's about knowing that the journey is more important than the destination. It is about self improvement, both mental and physical. It is about sharing these experiences with you. I thank you for coming along this year and sharing my journey to Ironman.

Namaste,
sMiles

IMWI Pre-Race Report - Expectations Beware

As of the writing of this post, race morning is a mere 6 days, 15 hours, and 52 minutes (plus or minus a few seconds) away. The anticipation and expectation setting for this year's race began last year on Saturday, 12 September, when I registered for this year race.

It's funny the roller coaster of emotion, the nervous energy, and the positive and negative thoughts that one goes through when planning something that far in advance. There are not too many things in life that we plan that far out; weddings, birth of a child, graduation, buying a home, Ironman Triathlon.

I don't know about you but it is easy to set ourselves up for disappointment when setting expectations on how we want something to turn out. Not suggesting that setting expectations is a bad thing; far from it; just that the human mind is an amazing thing and can sometimes help us set unrealistic expectations of ourselves. Conscious deliberation, goal setting, and realistic expectation setting are keys to success at everything in life. Unrealistic goals and expectations set us up for disappointment and self-destructive behavior that can be difficult to overcome.

In the end we will not be judged by how much money we make, how big our home is, what kind of car we drive, or what our time was for an Ironman Triathlon, or whether we even finished. What we will however be judged on is whether we were passionate about it, whether we gave our best given the circumstances of the given day, whether we pushed ourselves outside of our comfort zone in the pursuit of our goals and expectations, and whether we did so with compassion, empathy, and humility.

As this years journey to Ironman culminates with the race next Sunday I contemplate on the events that have brought me here, on whether I have met my expectations to this point in my training, and whether I will meet my expectations of tomorrow.

For me, Ironman Triathlon is a microcosm of my life. It provides me a vehicle to test myself, mentally and physically, and to provide a daily challenge and reminder of what this life is really about. I awaken each and every day with anticipation of whether I can meet today's challenges, whether I will meet today's expectation of myself; to do the best I possibly can given the circumstances and obstacles that may be presented.

Grandma's Marathon - Race Report

On Saturday, 19 June 2010, I participated in the 34th running of Grandma's Marathon along the north shore of Lake Superior from Two Harbors to Duluth, MN. This was my fourth consecutive year participating in this annual event that typically occurs around the summer equinox.

Grandma's will always hold a special place for me since it was here four years ago that I competed in and finished my first marathon. It is a great event, is very well- organized, is one of the largest Marathons in the upper Midwest, has some of the best post race food, and is very well supported by the community.

The weekend started off with what should have been about a two hour drive which ended taking just over 3-1/2. It is truly amazing the amount of road work going on this state right now. No matter where you drive; highway, secondary roads, back roads, it doesn't seem to matter. I left Cottage Grove @ about 09:30 Friday morning and pulled into Spirit Mountain Campground a tad after 13:00. From my house it is 157 miles and the speed limit on I35 is (suppose to be) 70 mph most of the way.

I've camped on each of my four trips and would not do it any other way. Hotel rooms are tough to come by and are way over- priced for the weekend. You can expect to pay $250+ per night with a two night minimum at most establishments. And besides, I really enjoy the laid back atmosphere of the campground. Spirit Mountain is conveniently located just off I35 about 5 miles from the convention center. The DECC, Duluth's convention center, is where packet pickup and the expo are, where the buses and train depart from race morning, and where the finish line is.

Friday, after getting the campsite set up, Gordy and I headed down to the expo. This was Gordy's 11th Grandma's (and by the way, he finished 5th in his age group, amazing, again). Packet pickup was a breeze, no lines, and plenty of helpful volunteers. I over spent @ the expo (again). I bought another pair of sunglasses, two hats, a visor, a new race belt (I forgot mine at home), and a pair of gel inserts for my shoes. The inserts were $40 (they saw me coming), but it's kind of like going grocery shopping when you're hungry. I was vulnerable, my foot hurt, and I was looking for the magic quick fix. In a brief moment of insanity I actually considered wearing them for the race, but quickly recovered knowing it would be a bad idea to try it without ever training with them.

After spending like a crazed person at a sidewalk sale, we headed over to Pizza Luce's for our traditional pre- race meal. We met up with a friend of Gordy's, Shawn, and the two gals that talked Shawn into running his first marathon, Nicole and Josephine, who in turn were running their first as well. The three of them work together at a Veterinary Clinic in St. Michael, MN. It's fun to see the anticipation and anxiety of the first timers and brings back memories of when it was me. We had a nice meal and were back at the campsite by 19:00 to call it an early night, 03:30 would come all too soon.

When the alarm went off and I crawled to my feet to head over to the showers to get ready I knew that it was going to be a rough day. My foot was not happy, it was really no worse than it had been the past few days, but the foot fairy did not pay me a visit as I had hoped.

I ate my breakfast, a couple of bananas and a cinnamon frosted pop tart (one of the great things about knowing that you will burn 4000 calories later in the day) before starting my medication treatment. I planned to take my prescription anti-inflammatory (meloxicam) and a 1000mg of Tylenol to start with, then take a 400mg of ibuprofen about 30 minutes prior to the start of the race. I was hopeful that this would provide enough relief and that the inflamed tendon would ease once it got warmed up.

We left the campground at 04:45, had no traffic issues, parked in the ramp, and were ready to board the bus by 05:15. The half-marathon started at 06:30 and the marathon at 07:30. The buses for the marathon did not start running until 05:30. Last year we made the mistake of getting on the train (new last year) and avoided the volunteers that were desperately urging this year's runners to board. Last year the train arrived at the starting line 10 minutes prior to the start of the race. We were on one of the first buses and were at the starting line in Two Harbors by 06:15. On the ride up I ate another banana and drank about 24 ounces of electrolytes.

After making a pit stop Gordy and I chatted about the day ahead. Just before 07:00 I thought it would be a good idea to warm up a bit by running up and down the starting coral before stretching out. I stripped down to my shorts and my new running top (on sale @ Kohls, $11) and dropped my clothes bag in the numbered bins. I quickly became more concerned during this warm up that maybe this was not a good idea. I could not take a full stride without wincing and found that I had to keep my stride extremely short to minimize the pain. I ran up and down a half dozen times, maybe a half mile total. After my final pit stop I made a b-line to the medical tent at took another 1000mg of Tylenol.


As the National Anthem was finishing two F16 fighter jets screamed over head, and I knew we were only minutes from the start. I positioned myself around the 4:00 hour pace group and had decided I would attempt to start out at about that pace. The race started and the 8500 runners flowed over the first few rolling hills like a giant snake towards their goal of reaching the finish line in Duluth a few hours later.

The weather on this day was about perfect. Temps were in the upper 50's with a partly cloudy sky. The forecast called for a high of around 70. There was a brief sprinkle along the way, a stiff head wind at times, and the temp at the finish was pretty close to what was predicted. The sun poked through the clouds a few times and warmed us up just enough to remind us it was there.

At the half- way point I searched out and found the first aid station and took another 1000mg of Tylenol. I knew as I swallowed the capsules that this was probably not my brightest moment, that 3000mg of Tylenol, 400mg of ibuprofen, and 7.5mg of Meloxicam was probably slightly above the recommended dose even for a guy my size. My biggest concern at that point was cramping and how my stomach would respond.

Over the first 20 miles or so I had thoughts that I might be able to bring this run in under 4 hours (still way over my lofty goals of earlier this year), but those thoughts faded and the last 10k just became a battle of wills. My body wanted to stop and I knew if I started to walk I probably would not run again. I stayed focused and pushed the thought out of my head. My pace slowed but I kept moving forward. I crossed the line 6 minutes over my best Grandma's time and about 10 minutes slower than my marathon PR, but I did finish and I did run, albeit slow, the whole 26.2 miles.

After crossing the line, I did the marathon wobble a few times, got some wide eye looks from a few of the volunteers and a couple of 'are you okay' comments. As I attempted to scarf down some food I got a head cramp. I didn't even know that was possible, it was just about at my temples, it was one of the weirdest things I think I ever felt. It subsided almost as quickly as it started. I drank several bottles of water and began the slow recovery to some semblance of normalcy.


Now a couple of days later I don't think I'm any worse for the ware but not sure exactly what I proved. Am I any better off for running this event? Will this somehow help me be better prepared for Madison? Or was this just some sort of shallow show of will? Or just plain stupidity? I'm not sure I can honestly answer that question. So, the journey of discovery continues...

Plantar Fasciitis...What?

Doc, I don't get it, I'm not a farmer, I have what? Oh, is that something you get off the shower floor at the gym? Really, there is no real cure just a variety of treatments? And you are not really sure where it comes from? or why now?

Well, I've failed to avoid the dreaded mid-season injury. In the four years that I have been training and competing in endurance sports, last year was the only year that did not produce an injury that interfered with my ability to train and race. Over the years it has been a variety of things but all associated to overuse. By far this has to be the most challenging aspect of endurance sports.

The latest is Plantar Fasciitis, a condition that affects nearly 2 million Americans each year and can be responsible for mild to even debilitating pain. In my case it started out as mild pain, an inconvenience, and has progressed over the last 6/8 weeks to something much worse. I have good days and bad, lately though, mostly bad. Last week, I had enough and went to see a podiatrist.

We have taken a four prong approach to treatment. First, a cortisone shot...ouch! If you have a fear of needles, this is not for you. The doc says, this is going to hurt a little... as he is twisting and pushing the needle into the side of my foot, spreading the Cortisone/Novocaine solution around the inflamed ligament. Sorry doc but you may need to go to confession after telling that little white lie. The second is Meloxicam, a little yellow highly effective anti-inflammatory. The third is custom orthotics and the final treatment is exercise therapy.

This is Grandma's Marathon week, and I'm planning on arriving at the starting line, but honestly I'm not sure what will happen. I had high hopes and at times was actually thinking that I might have a shot at a Boston Qualifying Time. (Probably a pipe dream) Well this is one of those times where adjusting ones goals is wise. Just finishing might be in order, actually I'm seriously considering withdrawing altogether.

Over the last couple of weeks I have been replacing rides for runs. I did complete all of my long runs, including the 20 miler three weeks ago. Actually my last two long runs were 19.5 and 19.9. But last week I hobbled through a 7-miler and this weekend could barely complete a couple of 5K+ runs.

The cortisone shot was on Thursday and the doc said that it could take 10 - 14 days before I see any real relief. He also said that it might actually feel worse during that time. On the other hand he said that I would most likely not make it any worse. He said that he advises his patients that if they can withstand the pain, go ahead and run. The biggest issue is that the pain makes me change my gait. This can lead to hurting something else, my ankle, knee, etc.

So, I'll see how the week goes. I'll probably make my way to Duluth Friday and get to the starting line but from there, I guess we will all just have to wait and see.

Buffalo Triathlon Race Report

The 7th edition of the Buffalo Triathlon was held on Sunday, 06 June, along the shores of Buffalo Lake in Buffalo, MN.

The weekend started off on Saturday in Buffalo. My son's girlfriend, Liz Abbas, had a fundraiser at her parent's Driving Range, Buffalo GolfMaster's. Liz is the current Miss City of Lakes and will be participating in the Miss Minnesota Pageant towards the end of June. The fundraiser was for the Children's Miracle Network benefiting Gillette Children's Specialty Healthcare. The weather for the event was less than ideal but I'd say successful regardless. Liz participated in the triathlon Sunday as well, her first solo, and she did great! She now can add Triathlete to her list of accomplishments.

This was my 4th Buffalo Triathlon. I really like this event, and it will hopefully remain on my event schedule for many years to come. The event is well organized (Dr. Brett Oden, MD is the event organizer). There are always lots of volunteers (I heard upwards of 400 this year). The Buffalo Triathlon is the second largest triathlon in the state, only Lifetime Fitness is larger. There were 1500 combined participants for the sprint and Olympic distance races.

The race has featured a pro athlete the four years that I have participated. This year Chris Legh, two time Ironman Champion, was the pro draw. I briefly spoke to Chris at packet pick- up Saturday night. He was not able to fully compete on Sunday due to injuries he sustained when
he crashed his bike on a training ride about 2-months ago and still has 6/8 weeks of additional recovery before he could fully return to training. He did participate on a relay, where he did the swim and bike, and Brett Oden's daughter did the run.

The weather ended up being spectacular. Temps at the start of the race were in the upper 50's (F) and by the end of the race were in the low 70's (F). The little bit of wind was from the NW and would provide a nice tail wind for the last 8 miles of the bike.

The Swim - 1500M
I watched as the waves before me entered the course. Chris Legh was in wave one, and I watched as he dolphined out. He continued this well beyond all other swimmers in his wave and it looked like it paid off for him. I decided to try it when my wave was up (wave 7). The water was warm. I did not hear an official temp, but it seemed comparable to Square Lake last week which was in the low 70's (F). The water was a little choppy but did not prove to be a problem. I stayed a little wide, but I'll take this over the 2500 churning bodies at Madison any day of the week. It's nice to be able to just swim. Swimming is not designed to be a full contact sport anyway. About halfway around the counter-clockwise triangular course my energy waned a little. I pushed these thoughts out and focused on the next giant yellow duck buoy that marked the course. As is now my normal routine, I swam until I could touch bottom with my hands before getting to my feet and running to shore. The night before at dinner I learned something new about my wetsuit from Liz. You can pull up on the zipper cord, and the zipper breaks away allowing you to just pull it apart. I've been using this wet suit for three years and have been traditionally unzipping it. The tip saved me a few seconds and the contortion act that I had been doing to get the zipper down. Thanks Liz!

The Bike - 40K
The bike course at Buffalo is kind of a big rectangle with a couple mile out and back about halfway around. I would describe the course as moderately hilly with no really big climbs, just some nice rollers. The roads are decent except for a mile stretch that was scheduled for repair starting on Monday. I had to work pretty hard the first 14+ miles to keep a good pace. The little bit of wind was in your face but the thought that it would be at my back on the home stretch kept me motivated. I saw several riders on the side of the road and hoped my trusty steed would get me back without incident. When I started the final 8 mile stretch with the wind at my back I found a new gear on the 08' Felt S22. I felt strong and was focused on getting to T2. I downed a gel and some water just before entering transition.

The Run - 10K
The run course is an out and back affair. There is a decent climb to the turn around. They changed the course two years ago and eliminated the run through the cemetery and added a short mini-out and back around mile 4. My heel hurt from beginning to end on the run. I've been battling what I think is plantar fasciitis for about a month or so now, since mid April actually. I have good days and bad days with it. On this day the pain was tolerable but was present. I had a decent run but had to back off a little here and there along the way. The last half mile or so back into Sturgis Park, along the shores of Lake Buffalo, is lined with spectators and makes the finish fun.

The Results
The day produced a new Buffalo PR by more than 9 minutes. It was my best swim and bike on this course yet. My run was 69 seconds slower than last year. I'll use the injury excuse even though I don't want to. My T1 and T2 times were improved and were better than my previous three attempts here. But honestly, between me, you, and the fence post, my transitions need a lot of work. I consistently leave a couple of minutes within the confines of the transition area.

I highly recommend you consider this event when planning your race schedule for next year. Whether you are a first timer or a veteran this race has a lot to offer. If you do not race but are looking for a weekend getaway, Buffalo, MN is a great place to visit.

Oakdale Duathlon Race Report

The 8th Annual 'Spring Classic' Oakdale Duathlon started on a most spectacular note. The weather on this Ides of May day truly was amazing, blue bird skies, no wind to speak of, and early morning temps in the low 50's with a high expected of mid 70 F.

The race takes place at Lake Elmo Park Reserve in Oakdale, MN. Lake Elmo Park Reserve is 2,165 acres (3 ½ square miles) with 80 percent of its acreage set aside for preservation and protection. This portion will eventually resemble the land as it was prior to the arrival of the settlers in the mid-1800s. This park reserve offers gently rolling hills with a variety of landscape types, including forest and prairie. Watch for pheasants, weasels, red fox, woodpeckers, cardinals, cottontail rabbits, squirrels, white-tailed deer, and the occasional multi-sport athlete. When I drove into the park I received a free vehicle pass. All Washington County parks require a vehicle pass to enter. An annual pass for 2010 is $25, and a daily pass is $5. The ticket for not having a pass is ~$140 (at least it was a couple of years ago, whoops). I'll end up buying an annual pass, I like to swim at Square Lake, and The Ravine in Cottage Grove is literally across the street from my house.

I still get excited race morning and this morning was no different. I was up @ 5, had a banana, took a shower, checked the weather forecast, and started getting my race gear ready. I bought a roof top rack for my car (my new sporty little Salsa Red 2008 Saturn Astra XR, actually a Vauxhall/Opel Astra) but have not received it yet (coming from the UK). So I had to put the old bike rack on the car also. I then had another banana and drank some water. I left the house for the race at 07:00 for a 09:00 start. Lake Elmo Park is 8-1/2 miles straight up CR19.

Registration and Transition Setup

Registration and body marking was painless. A good number of volunteers on hand and everything seemed to run smooth. Kudos to Vacation Sports for providing a very nice event. I've done several of Randy Fulton's (race director) events. The events are typically laid back but with enough support to make the day run smoothly.

The transition area was roomy and I did not feel crowded. They announced about 500 entries for the event. There are times in transition that you feel like your fighting for enough space but I did not feel cramped at all today. Obviously a little less gear to deal with then with a Triathlon.

Run 1 (3 Miles)

The start of the race was in waves. Wave 1 was the Elite Athletes (which there were 13 men and 4 women). I was in wave 3, the waves started 2-min apart, there was a total of 5 waves. Both runs take place within the park and on paved trails. The run course is not flat, I would categorized it as slightly rolling and fast.

I was not at a 100 percent on this day. I've been fighting the creeping crud over the past several days. I had thought about pulling out but felt well enough to persevere.

I felt like I was working hard on this run. It's kinda funny that I wear my Garmin because I intentionally never look at it during a race. I race on how I feel not what the watch says. Plus I don't want to look down and find out that I still half n miles left. I analyze the data after the race and try to learn from it.

The Bike (14 Miles)

The bike course is basically a big rectangle loop, around the block so to speak. I would again classify it as rolling hills. I did not get out of the saddle once and did not feel the need to. On this day the course was fast and there was little or no wind. I drank almost my whole aero water bottle contents, not because I was hot, but mostly do to the nasal drainage down my throat. I felt like I kept my cadence high, post race analysis says I averaged 94 rpm, I'm happy with that.

Run 2 (3 Miles)

The second run is the same course but in reverse of the first. The elevation profile from my Garmin data indicates that the first run is slightly uphill and subsequently the second is slightly down. I got into a rhythm quickly and did not stray to much. I did not feel like I could push so I didn't.

Post Race Food

All I have to say is they had hot dogs and regular ruffles...yum!

Final Thoughts

I highly recommend this race. It had some very high level competitors and yet is geared toward the novice athlete as well. The atmosphere is laid back, was reasonably priced, no tech shirt, but they had fresh off the grill Hot Dogs!

Pentathlon?

I'm kinda board with the traditional triathlon, swim, bike, run, big whoop. Its time to spice things up a bit, don't ya think...Well not really, but it is kinda an interesting story.

Welcome to the first (hopefully not annual) Eyjafjallajokull Volcano Pentathlon. Are you up for the challenge? Run 13.1 miles, Fly 8,044 miles (2 x 4022), volcanic ash dash, and Bike 100 miles. An explosive event that you will not soon forget!


First Leg - the Run - 13.1 Miles

On 10 April 2010, I participated in the Campwannarunamileormore 1/2 marathon, easy for me to say :p. The event was sponsored by Tri Fitness located in White Bear Lake, a great little Tri store run by good folk with everything the triathlete needs, plus some excellent bargains from time to time. The event was a fund raiser for Camp Odayin, a camp for kids with heart disease, a great cause. Turn out for the 1/2 marathon and 10k was very lite. Not sure why, it was a great day, a scenic run around Bald Eagle lake, and like I said, a Great cause! The CEO of Camp Odayin spoke before the race started and told a story about one of their campers, Woody. Woody was at camp with his family and was talking with his sister. She had commented to Woody that she wished she could come back for the summer. Woody kinda looked at his sister funny and said, you can't come during the summer, you don't have a special heart...read more.

The day did not produce a PR but I did get to run from the front for a change. Kind of an odd experience actually but fun.


Second Leg - the Flight - 4,022 Miles

On 10 April 2010, several hours after completing my 13.1 mile run around Bald Eagle Lake, I boarded Delta Flight DL40 bound for London. I was off on a week long business trip to Swindon, Wiltshire, United Kingdom, about 80-miles east of London . I sure wished I would of bought that pair of compression socks that were on sale @ Tri Fitness a few weeks back. I drank plenty of water, watched Avatar again, and did not sleep. Other then being uncomfortable for 8-1/2 hours, the flight was without incident and we landed in Great Britain just before noon on Sunday, 11 April. Beyond the obvious, work, I managed to get in several training runs throughout the English country side. There is absolutely no better way to get up close and personal then running through the narrow streets and winding single lane country roads of the English country side. The weather was beautiful for the 11 days, no ash clouds in site...I think the English just tell us that the weather there is bad to keep us out.

Third Leg - MN Masters, Short Course, State Meet @ the U of M

On 18 April 2010, I was scheduled to swim the 50 (yard) Free, 200 Free, and 1650 Free, but due to Icelandic Volcano Eyjafjallajökull erupting and closing down most of Europe's and all of the UK airways, I was not able to make it back for the event. So in lieu of swimming I went and visited Stonehenge and the Roman Baths. Hey it is not often that you get to use the old Volcano erupting excuse...


Fourth Leg - the Flight - 4,022 Miles

On 21 April, 2010, 5 days late, I boarded Delta flight DL41 for the trip back to MN. Ironically we flew pretty much right over the top of said volcano (which I didn't get to see). Again, no sleep, swollen calves, cramped quarters, but pretty uneventful.



Fifth Leg - the Bike - 100 Miles

On 25 April 2010, I participated in the 44th Minnesota Ironman Bike Ride. A 100 miles of wind and rain. Actually it was much better then last year's, sleet, rain, wind, and freezing temperatures. This year was warmer, with less rain, but at least as much wind. Amazing windage is all I can really say...truly amazing!

A big piece of Humble Pie to go please! Even though I knew going into the event that two or three out door rides was far from proper preparation for a century ride, I really thought I was in better condition then I was. I've been training on the bike since January, riding on the trainer and spin at the club. I've put in dozens of two+ hours rides and was feeling confident that I would see improvement on the bike over last year. This ride made it very obvious that if I have any real shot at getting anywhere near my goal time at Madison this year, I better start getting serious on the bike.

If your looking for a challenge, I strongly recommend this event. Unfortunately, this particular volcano only erupts every two hundred years. Sign up early; it fills up fast...and is a real BLAST!

A Tribute to Mentors

It was sometime during the summer of 2006 when I was just beginning my endurance sport journey and was training for the 1/2-Iron distance Square Lake Triathlon when I became aware of the running group at work. It was neat how I was quickly taken under their wing and was provided with continual encouragement and advice (when requested).

I remember Gordy stopping by a couple of times a week asking how it was going and how I was feeling. I remember being excited to share my little achievements, like, 'I ran for 20-minutes today without stopping', or 'I ran a 5k @ a 10 min pace', or whatever.

I also remember sharing my aches and pains and being encouraged by the, 'oh that', you should try this...' response.

When I decided to run my first marathon, Grandma's 2007, it was back when you still had to fill out the paper form and send it in to register. I remember the group making sure I had the right info and was reminded to make sure to have it mailed right away. I remember the anxious discussions and wondering if I'd get in or not and how nervous I was once I did.

I remember the guidance I received on training plans, and once I settled on one, the pointers on what worked for them and what didn't. I was in awe of the knowledge they seemed to posses and the experience they had under their belt.

I remember being encouraged to make accommodations early and was happy that the group included me in their plans. The snow was still on the ground and running outside was just a distant dream when the reservations were made to stay at Spirit Mountain Campground, but I was excited nonetheless.

As race day approached and the last few long runs were being planned, I was grateful that the group worked together to plan the final 20-mile run about three weeks out from race morning. We ran the Cannon Valley trail that year from Cannon Falls to Red Wing, which happens to be almost exactly 20-miles. I remember that day and how nervous I was and remember the encouragement I received throughout the day and the reassurance that 'yes, you can do this'.

When race day finally did arrive, I remember how they knew exactly when and where we needed to meet to get on the bus, and where the best place to meet afterward would be and where the family should hang out to get the best opportunities to see the runners.

When the race was over and we were all completely spent, I was amazed by how they were genuinely excited about what I had achieved, and the interest they had for how the day went for me.

Over the past few years the group has changed and evolved, with new members being added and some being sidelined due to injury. New members are still encouraged and mentored and the wiry veterans are still providing encouragement and guidance. Even for some who have been sidelined due to longer term injury, they are always there to provide positive, reinforcing words, and a genuine interest in the activities of the group.

It is truly amazing to me in sports that are about individual competition and individual achievement how much TEAM spirit there is. You will not find another group of individuals so willing to share their experiences, their knowledge, a spare Co2 cartridge, or a hand in changing a flat. I've been blessed over the past few years and have had a variety of mentors in the sport and if I've learned anything from my mentors, I've learned that sharing your experiences with others, and encouraging others to obtain their goals is an integral part of the journey. I want to take this moment and thank those who have mentored me, it has been instrumental in what I have been able to personally achieve. Thank You!

2010 Road to Madison - All Aboard

By car, from my door step to Madison, WI is 268-miles and takes just about 4-1/2 hours (dependent on the number of rest stops and breaks along the way). But what fun would that be? Anyone with a car, $25 for gas, and a half-day can do that.

As with last year, the road I've chosen for us is much more interesting. It will take us nearly another 7-months and by the time we arrive at the starting line in Madison, we will have once again traveled a long but memorable road.

The fact is, to arrive in Madison prepared to finish this journey, we will swim 225-miles, bike 3,960-miles, and run another 935-miles just to get to the starting line.

This years plan also has a few stops along the way, just brief moments in time, opportunities to pause and reflect on our progress. Oh I'm sure we'll have a few additional unplanned stops along the way but here is what I've planned so far.


The first stop this year is new! Campwannrunamileormore - 1/2 Marathon, sponsored by Tri fitness. Now that's a mouth full. Tri Fitness is a great little store in White Bear that caters to the endurance athlete. Stop in and tell them that Miles sent you! The race takes place at 8:00 AM on 10 April @ Bald Eagle Regional Park, in white Bear Township. I leave later that day. Off to the UK for business, hopefully the exercise will tire me out and help me sleep on the plane.


Next, The Minnesota Ironman Bicycle® Ride, now in its 44th year, is the longest running century bike ride in Minnesota. This year I've registered us for the 100-mile ride again. I don't think I'll ever forget last year's adventure...read more. The event this year is on Sunday, 25 April. I've been trying to talk a few others into joining me. It would be nice to have someone to draft. The ride takes place in Lakeville MN, and is the official start to the cycling season in the upper Midwest.


Another new event on the schedule this year is the Oakdale Duathlon sponsored by Vacation Sports. The event is to be held on Saturday, 15 May. Over the past few years I have done several of Randy's events. They are typically fun, low-key, safe events. I take advantage of the earlier bird registration so these events have been extremely economical. The race takes place in the Lake Elmo Park Reserve. The reserve is a beautiful 2165 acre square mile park with 80 percent of its acreage set aside for preservation and protection. This should be a great warm up for the first of my three A-Races which follow.


The first of my three A-Races for 2010, is the Buffalo Triathlon. The event takes place in Buffalo, MN, on 06 June. This race continues to be one of my favorites, the Buffalo Triathlon is an Olympic distance race, with the swim in Buffalo lake. Last year the weather was less then ideal. For a trip down memory lane click here to read more...

Sunday, 17 July,we'll be at Frank Murphy Park, on the Door County Peninsula, in Wisconsin for the 3rd rendition of the Door County half-iron Triathlon. This is my second A-Race of the year. I thoroughly enjoyed this race last year. This challenging Half Iron course begins with a 1.2 mile swim in the clear waters of Horseshoe Bay. The 56 mile bike route travels along Door County's scenic backroads, through the main retail district in Sturgeon Bay, along the shipping channel, out and back on a wooded back road and gradually ascends 200 feet up the famed Door County Bluff before returning to Murphy Park. The 13.1 mile run course takes participants north to the Egg Harbor Dock, up Harbor Heights Road, through the village of Egg Harbor, up the infamous Bluff Pass Road (200 foot climb in 1/2 mile), and through the stacked stone fences of Horseshoe Bay Golf Course before a downhill descent to the finish line.


The third and final A-Race of the year! The Ford Ironman Wisconsin Triathlon. To read about last years event click here.

It goes without out saying, this is REALLY not the destination. Just as in life, it's not really about the destination, it's the journey that matters. Over the past few years I have met some amazing people, have formed numerous new friendships. I'm always amazed when I speak to others who have taken to the endurance sport life style with the excitement and passion they have. We are all in different places along our paths. Some of us are training to do our first 5k or sprint triathlon, others are on their way to Boston or Kona, and still others, just trying to find time to get out for a walk a few times a week. No matter where you are on your path, its okay, just keep looking, planning, striving for the next destination, and enjoy the journey!






So pack your overnight bag and join me. I promise, no 100-bottles of beer on the wall or A-Z car games on this ride!