Falltastic

Fall is without question one of the best times of year to get outside and run. The air is crisp and clean. The scenery in the upperMidwest is unsurpassed. And we Minnesota people have had an incredible stretch of weather, albeit a bit too dry.

I have three race reports for you in this installment. Two as a participant and one as a volunteer and spectator.




The 2011 Twin Cities Marathon, the 30th Anniversary of the race, was held on Sunday, October 2nd, 2011. It was an amazing weather day with dry conditions predicted, some wind, and high temperatures expecting to climb near 70 degrees Fahrenheit, and the forecast did not disappoint.

Congratulations to all those who participated in this year's races. With a special call out to those who ran the Marathon; Sara (her first), Gordy, Milan, John, and Sven. Way to Go!

I'm glad I had the opportunity to volunteer and give back to the racing community. I had two different jobs in my volunteer role this year. The first was timing chip assembly, which was two weeks prior to the race. My shift was from 9:00 - noon and consisted of matching up a timing chip, race bib, sweat bag sticker, and athlete label and then placing them in an envelope along with four safety pins and  a piece of junk mail advertisement. I finished my stack before noon and apparently was a little too efficient. My reward was being reassigned to help someone less efficient. I now know what I don't want to do when I grow up...

My second job was on race morning. I arrived at the Metrodome at 05:45 AM and was assigned to collecting Marathon sweat bags from athletes as they made their way to the start line. Alexandra and I did this job a couple of years ago, so I knew what to expect. After collecting the bags from the athletes, we put them in the correctly numbered bin and then load them on to a semi-truck. The bins were then transported to the finish line to be reunited with their owners. It is amazing how much stuff some people try to fit into this bag...

The good news is that my shift ended as soon as we were done loading the trucks, which gave me plenty of time to make my way out on to the course to cheer on the runners. I positioned myself between mile 21 and 22 just at the bottom of the hill that climbs up to Summit Ave. It's a great spot, runners are typically running on fumes at this point, and I was hoping to provide a little cheering fuel to help get them up that hill! It also provides an amazing view of the Mississippi River far below. With the help of the athlete tracker on my phone, I was able to see and cheer for everyone but Gordy; still not sure how I missed him. Watching and not participating was tough but  fun none the less. The 31st Anniversary race is tentatively on the 2012 schedule.

2011 Run for the Apples

The twentieth "Run for the Apples" was held Saturday, October 22, 2011. With a sunny, chilly start, it would be a great day for another trail run. This would be my fifth time participating in the fall classic; another Frontrunner event which has grown tremendously over the past few years. In 2009 there were 278 finishers, and in 2011 695 would finish the event. The event is held at Pine Tree Apple Orchard located in White Bear Lake, MN. The run is 5 miles and takes the participants through the apple orchard and strawberry and pumpkin patches. With dry conditions continuing into October, the footing was good with the usual ruts, sand, and mowed down corn that you'd expect to find in and around the grounds.

After the race, Charlene and I did a little shopping in the store and bought 3 half pecks of apples which we turned into to pies, apple bars, and applesauce later that day.

This event will remain on my short list for years to come. Randy offers half-price entries to all Frontrunner Events starting on Black Friday and continuing until Cyber Monday. For $12.50, how can you go wrong? The fee includes the event registration, a long sleeve shirt, and some delicious apple orchard treats!



2011 Great Pumpkin Chase

The 2011 Great Pumpkin Chase was held on Saturday, October 29th, at Lake Elmo Park Reserve located in Oakdale, MN. This was my first Great Pumpkin Chase and the last of my 2011 scheduled events. The event consists of two distances, a 10K and a 5K. I signed up for the double event challenge so I got to do them both. They are both trail runs that consist of blacktop, gravel, mowed grass, and dirt. The multi-purpose trails are wide and used for cross country skiing in the winter and  horseback riding, walking, and running the rest of the year. It was dry once again (crazy year for precipitation; extremely wet this spring and dry this fall) and the trail conditions were excellent.

The 10K started at 8:30 AM, temps were cold (26 degrees F when I left the car) with bright sunshine. The 5K started at 10:00 AM with just enough time between the two to get cold and stiff.

Some of the participants dressed in costumes for the upcoming Halloween holiday. I thought the lady in the black and white striped running tights and top with the ball and chain was the best. She carried the ball during the run, She did the 5K, but still!

This is another Frontrunner event and for $12.50 quite the bargain. I plan to be back in 2012.

With no Ironman planned for 2012 and with me still in Ironman denial and withdrawal, stay tuned to find out what's next, if you dare.

2011 IMOO Race Report

The 10th Ironman Wisconsin Madison was held on Sunday, September 11, 2011. It was also the 10-year anniversary of the 9/11 attacks on the United States of America. I dedicated my race this year in honor of all who have sacrificed so much during and since that tragic day. There were many reminders throughout the day and many other athletes who honored the victims, the paramedics, the police and firefighters, the service men and women, and so many others that have been impacted by those events. Let us never forget and remain vigilant to make sure nothing like that ever occurs again.


Executive Summary
On a spectacular, yet warm September day, the main objective of the day was accomplished; I finished my third Ironman Wisconsin. Everything above and beyond that was pure bonus. It was not without help from a couple of strangers in Verona, especially the camera guy with the gorilla tape.

The day produced 5 PR's in each the swim, bike, run, and both transitions, which resulted in an overall PR by nearly 42 minutes. The largest time gain came on the bike in spite of a mechanical issue which cost me 15-20 minutes. And it was fun to cross the finish line hearing Mike Riley announce, 'Miles Burd; You are an Ironman for the third time', while the light of day was still upon us.

Pre-Race Activities
Thursday
I arrived in Madison on Thursday afternoon, checked into the hotel, and made my way down to Monona Terrace for athlete check-in. At Madison athletes can check-in Thursday between 10 - 4 PM and Friday between 10 - 4 PM. If you do not check-in on Friday, you do not race. I arrived at Monona Terrace around 3 PM and did not have to stand in a single line. The process seems to be a little drawn out with six separate stations that you must progress through to complete the process. It was well organized and well staffed. The traffic through here on Friday is mind numbing.

After completing registration I still had time to shop the Ironman Merchandise store. I learned this year that buying the previous year's event merchandise is the way to go. I bought both the 2010 IMOO cycling jersey and tri shorts and saved $90 (>60%) from the original sticker. The WTC (World Triathlon Corporation), the company behind the Ironman logo and events, has reported that the average athlete spends $250 on merchandise at each event they attend. Well I did my part to reduce that number significantly spending about half that this year on stuff.


Friday
After getting in a morning swim in lake Monona (the water was cooler than what I had been swimming in at Square, but still very nice. On race morning it was reported at 70F) and about a 3 mile run. I walked through the expo being grateful that I completed the process the day before. It was wall to wall people and lines that made my head spin. I made my way back to the hotel and prepared all of my gear and special needs bags for the race. I was taking a much different approach to nutrition, and my special needs bags consisted of one small Ziploc sandwich bag that contained a couple ibuprofen, nuun tablet, salted nut roll, and electrolyte tabs.

My brother and his family arrived around 5:30 and we headed out for dinner before heading back to Monona Terrace for the mandatory athlete meeting at 7 PM.

They do not take attendance at the meeting so I'm not sure the mandatory part is enforced. The meeting covers any last minute changes to the course, safety procedures, and a review of the rules, especially the drafting/overtake rules on the bike. All Ironman events operate under the rules of USAT, but without question, this event enforces the drafting/overtake rule harder than any other event I have ever participated in.

The rule states that while on the bike you can not be any closer than four bike lengths to any other bike unless while passing or being passed. You have 20 seconds to execute a pass or drop out of the draft zone after being passed. The problem is that with 2800 bikes out on the course and only a handful of officials the application of the rules is somewhat arbitrary. It comes down to being in the wrong place at the wrong time. If cited though, the penalty is stiff, four minutes stiff that is. There are penalty tents along the bike course. If the officials penalize you, you must report to the next penalty tent, where they hand you a stop watch and tell you to give it back when it reaches four minutes (ouch).

Saturday
Saturday is bike and gear bag drop off. So between 11 - 3 PM you take your bike down to Monona Terrace and put it in T1. For age group athletes the only thing allowed in T1 is your bike. Your helmet, shoes, etc. must be in your bike gear bag. I always let some air out of my tires to avoid them expanding and exploding. The floor of the bike transition is concrete, so it could get very warm on a sunny afternoon. It does require hauling a pump over in the morning to re-inflate them but I figure the inconvenience is better than the alternative.

Charlene and Alexandra arrived Saturday afternoon, and the balance of the day was spent relaxing and enjoying time with the family. Saturday evening we went to Granite City for dinner where I had my share of carb loading.

Sunday
Transition opened at 5 AM Sunday morning. I arrived about 4:50 AM, having already had a cup of coffee, oatmeal, and two bananas. I had two bananas Saturday night before bed and had another two that I would eat before the race started at 7 AM.

I pumped up my tires and filled my water bottles on the bike. I dropped my specials needs bags (one for the bike and one for the run) off. I ran in to Tina and Teresa at the bag drop off. They were both there volunteering, and I was glad to see their smiling faces.

I was supposed to meet the family outside of the building up near the helix leading down to the beach between 6 - 6:30. When 6:30 passed I thought that I might not get a chance for final hugs before making my way to the swim. Kyle found me and informed me that the others were just behind, running a bit late. I was relieved they made it and that we got to see each other before the race started. I was excited that they were there and would draw on their energy throughout the day!

The Swim - 2.4 Miles

The swim course is a large rectangle that consists of two counterclockwise laps. I cannot compare the swim start at Madison to any other Ironman event since it is the only one I've done. And it does not compare to any other triathlon I have done. It is a deep water mass start and is truly as mentally challenging as it is physical for me. Over the past several months I've debated and changed my strategy for the swim, and especially the start multiple times. In the end I decided to start about 20 yards to the right of the first buoy and attempt to stay about 20 yards wide around the entire loop. This approach results in a slightly longer swim but I was hopeful it would mean more open water and less battling. As I waited for the cannon to sound I tried to relax and just breathe. The blast startled me and I quickly remembered why this start is so challenging. I battled for what seemed the whole first 800 M, the length of the first side of the rectangle, and didn't seem to find clear water until I was about half way across the first short side of the course. On the back side I was able to get clear and got into a good rhythm. I kept my stroke long and felt good in the water. On the second loop things went fairly well until I was about half way down the back side of the course. All of a sudden I was surrounded again. The guy next to me was trying to push me even further wide of the course. I thought, you have to be kidding me, either go around or back off, why do you need to be in my face? After tangling arms more than what was necessary I pulled up and let him continue to swim wide. I briefly thought, go ahead and swim out into the middle of the lake, just get away from me already...

I exited the water feeling good about the swim. The wetsuit strippers quickly separated me from my suit, got me back on my feet, and I was headed up the helix to T1.

T1 - Bike to Swim Transition 

T1 and T2 at Madison require navigating the helix. Up the helix into T1, down the helix coming out of T1 on to the bike course, and back up the helix coming into T2. T1 and T2 are inside Monona Terrace. You enter the building after climbing up the helix, enter the bike gear bag room, and then into the changing room. There are volunteers in the rooms to help you, get you water, help get stuff in and out of your gear bags, etc. (Thank you volunteers! Your help throughout the day was greatly appreciated!) My goal for T1 was 7 minutes, I was very happy with my 7:07 this year.

The Bike - 112 Miles

It has been reported that due to a last minute reroute the course was actually 113.2 miles this year. The bike course at Madison is a lollipop shaped course with the stick being 16 miles and a 40 mile loop. The course is relentless with endless turns, shorts climbs, fast descents, and very few sections with flat terrain. You are not doing any one thing for more than a few minutes, which means you cannot just zone out and ride. I would classify the course as technical and challenging. There were many sections this year with new pavement and, in general, the course was in excellent condition.

 There is a no pass zone which you must navigate on the way out and again on the way in about a mile or so from transition. A few miles into the ride we went over some rough railroad tracks and I heard a loud snap. At the time I had no idea it came from my bike. Over the next 12 or so miles I realized that I had a problem. My seat kept getting lower and lower. Its funny that my seat had dropped nearly four inches before I mentally connected what was happening. When I got into Verona, about 16 miles or so into the ride, I pulled over. I had the allen key in my saddle bag and thought that the seat had just come loose. After further investigation my heart sank when I saw the crack in the seat post clamp! My first thought was that my race is over, there is no way I can continue. A volunteer came running across the street and he spent a minute or two looking at it and commented that I would probably not find repair parts. Then this camera guy, like a television camera guy, with a big camera, comes running across the street. After filling him in he commented that he did not know if he was allowed to provide assistance but had some really strong tape (gorilla tape) in his van. We sent him for it and in a minute or two he returned. The volunteer teared the tape and we put it around the bottom of the clamp and around the top of the clamp. Hoping that if it did start to fall again, maybe the tape would get wedged and keep it from dropping. After getting the tape on I tightened the one bolt on the side that was not cracked, put away the tools, thanked them both for saving my day, and headed back onto the the course. I don't know for sure how much time had passed, but I'm guessing somewhere around 15 to 20 minutes.

I saw the Burd Crew a few times on the bike course. When I saw them the first time around mile 40, I pulled over to tell them what had happened. While I was making my next loop they ran over to the hardware store and purchased some hose clamps thinking that we might be able to make additional repairs if needed. I saw them again around mile 70 and decided to keep going with the tape since it had held up so far. The seat did end up dropping about a half inch over the course of the ride but was not really a factor. I know that the help I received was probably not completely within the rules, but I'm extremely grateful for the help and am now a big fan of Gorilla Tape. I'm also wondering if I'll end up on the Universal Sports broadcast, since the camera guy taped the entire encounter.

T2 - Bike to Run Transition
I was happy to make my way back up the helix into T2 and was glad to hand my bike off to yet another great volunteer. My steed had survived yet another day and was on his way back into the the corral for a well deserved rest.

I started running out of T2 when I realized I forgot to take my cycling jersey and shorts off, whoops, there's a couple minutes I wont get back. My goal for T2 was three minutes and I stumbled out in a loping 5:34...

The Run - 26.2 Miles
The run at Madison is technically two loop out and back. The turnaround though is only two blocks from the halfway point as the bird flies (no pun intended). It is great for participants and spectators because you can see your athletes/support a lot more. The run course is challenging, it is not excessively hilly, but it is not flat either.

The high temp for the day was 85F and when you were in the sun it was HOT! The good news is that there was a breeze and there were quite a few shady areas. As the day progressed and the shadows grew, there were even more opportunities to hide from direct sunlight.

I had come down with something (flu-ish like symptoms) earlier in the week. My allergies this time of year also usually flare up. Some combinations of the above results in a GI that was less than happy all day. I fought with it on the bike and the run started off in much the same fashion. Don't get me wrong, I'm not complaining, all in all, I felt pretty good all day. But this did impact my strategy on the run more than either the swim or the bike. I settled in with a walk jog approach. I jogged the first two miles and walked through the water stop. I followed this pattern pretty much the rest of the day. I would run to the next water stop, grab water, fruit, etc., and walk a bit and then repeat to the next. Every time I saw the Burd Crew along the way it would pick me up and get me going again. I can not thank them enough for their support!


The Results
Finishing with the sun still up was a good feeling. I came up short of my goal time but am very happy with the result given the challenges of the day. Hearing once again; Miles Burd from Cottage Grove, MN - You are an Ironman!.

The day produced a Madison PR and I improved in all disciplines. I did not sign up for the 2012 race but will be there to volunteer and give back and cheer on my fellow athletes. I tentatively plan to register for the 2013 race, I age up for 2013 to the 50-55 year age group. I will be one of the youngest 50 year old's on the course and I feel that there is another hour to hour fifteen out there I can get so who knows where that might lead...stay tuned...

The Human Condition

Eventually, I usually come around to the WHY question to this thing I call the Ironman Journey. Journey to where? What is it that I am looking for anyway? And do I really think I’m going to find it during a triathlon?

Unfortunately, you will not find the answers here within these texts. You will only find more questions.

What is it with us humans anyway? Why do we need to know? About life? Why we are here and what is it that we are supposed to do? I'm just one person, after all, so how can anything I do have any real effect? Geez, this sounds way too deep for a Friday afternoon, considering all that is in my water bottle is water...

Here is something for you to consider: When is it that you feel closest to the answers? Possibly when you feel connected to the universe? When you’re not really thinking at all, you're just being? There are lots of ways to get to that place; meditation or prayer, quiet relaxation, yoga, or maybe even endurance activities. Have you ever heard of 'Runners High'?

If we break it down, what happens when we exercise for prolonged periods of time? We make a mind, body, and breathe connection! Can it be that simple? When we focus on the breath; breathe in, breathe out, breathe in, and breathe out. We start to tune out our superfluous surroundings. We connect to ourselves and to the universe around us. It is then, and only then, that we catch a glimpse as to the real meaning of life!

So on Sunday when I'm swimming, cycling, and running around in circles; ending up exactly where I started, you'll know that what I'm really doing is breathing and connecting to life; breathe in, breathe out, breathe in, breathe out.

“Every breath is an opportunity to receive and let go. I receive love and I let go of pain.” – Brenda MacIntyre

In Honor of Those Who Serve

This year's Ironman Wisconsin race is on Sunday, September 11, 2011, the 10-year anniversary of the 911 attacks on the United States of America.

I dedicate my race this year in honor of all you brave service men and women who have sacrificed so much.

This event, along with just about everything we do in life, is made possible because you protect us and fight for our freedoms. Freedoms that most of us; unfortunately, take for granted.

So as I frolic around Madison this weekend, splashing around in Lake Monona, cycling through the rolling country side of Dane County, and strolling in and around the capital of Wisconsin and the campus of the University of Wisconsin, I do so in your honor. I am truly grateful for all you have given my family and me. Thank You!

I have made a donation to the Fisher House Foundation http://www.fisherhouse.org/. Fisher House provides military families a 'home away from home' to be close to their loved one during a hospitalization, illness, or injury. Please join me this weekend, reach out, and honor all those who have made your American Life possible!

Woodbury Days - Let the Countdown Begin

As the clock winds its way down to the start of Ironman Wisconsin, there was time for one last foray in the land of Woodbury; although, there would be little pillaging in this version.

Woodbury Days is a city- wide celebration that annually marks the end of the summer for its 30,000 plus residents. The three day celebration offers a variety of entertainment and activities. There are bands, food, a classic car show, and several athletic events including a bike ride, sand volleyball and tennis tournaments, and the Woodbury Chamber Country Mile.

The timing of the festival works well for me because it falls within a few weeks of IMWI and provides a perfect venue for some of my final race day preparations.

On Saturday, the 60 mile bike ride provided a great opportunity to get in my last big ride. I rode from the house to the start at Colby Park, completed the 60 mile loop, and then returned home. It ended up being about 75 miles, which was about what I needed. The weather this year was spectacular; very little wind, cool temps at the start, and bright sunshine. I was able to practice pacing and my nutrition strategy, and just to make it interesting, a bee sting to boot. I hoped no one was within ear shout as I bellowed some choice words and cursed that bee to hell and back! I'm lucky I'm not allergic; because if I was, I'd be DEAD! I was an hour from the next aid station on some county road with no one else around. Ouch!

On Sunday, the 30th Annual Woodbury Country Mile was held. What is a country mile you may ask? Well, a country mile is an informal term meant to mean a great distance, significantly longer than a real mile. One possible origin of the term is that when one travels over unfavorable terrain the perceived distance between two points seems much longer, which fits this race very well. Not that you're running through a corn field or anything, but the coarse meanders through the biking/walking trails of Woodbury, MN. There are lots of turns and plenty of short, steep inclines and declines.

This was my fourth Country Mile and will continue to be on my short list for future years.


With the last bulk week of training behind us, and taper and race week ahead, the butterflies are warming up their wings and slowly gaining momentum towards a feverish crescendo that with culminate on the morning of Sunday, September 11, 2011 @ 07:00 AM when the cannon sounds and Lake Monona becomes a sea of churning bodies.

I'm more anxious about this year's race than the previous two combined. The first year it was primarily the fear of the unknown. With each passing year, expectations for improvement grow. The Wisconsin course has dominated me the past two years. It has my number! It has thoroughly defeated me both physically and mentally in my previous two attempts. From the hair- raising swim start (talk about anxiety), to the relentless bike course, and let's not forget the little run to end the day.

With this year's sporadic training and with much less saddle time than I had hoped, I'm feeling less prepared. Along with mixed results this season in the events leading up to Madison, this year's race seems a scary proposition. The good news is that there is little else I can do now. I will mentally prepare and I will toe the line race morning with the other 2500 entrants and I will put forth my best effort; so all there is left to say is 'Que Sera Sera'!

Double Dipping

As IMWI approaches and the training season winds down, it's time to ramp up the racing, right? Well, I'm sure if I had a coach they might beg to differ, but in one of the strangest training seasons I have had, why not? 'Que Sera, Sera'. Besides, it does give me something to blog about.

So this past weekend we did a little double-dipping...On Saturday morning we did the Perch Lake 2 mile Open Water Swim and on Sunday, the St. Paul Triathlon - International Distance (1 mile swim, 4oK bike, 10K run). Throw in an additional training run on Saturday and you have your typical Ironman training weekend.

Enough babbling, on to the race reports:

Perch Lake - 2 Mile Open Water Swim
In general I have not done a lot of swim only events. This was my second open water swimming event. Let me tell you...swimmers are a lot nicer in the water than triathletes. It must have something to do with swimmers spending most of their time in a pool, with lane lines between them and their competitors. I like it like that, I like it a lot!

I don't like to be touched in the water by seaweed, fish, other swimmers, or sea monsters (Alexandra, hehehe...). Swimming with 'swimmers' was so pleasant. It was almost like, if you bumped into someone, you wanted to stop and say excuse me. Triathletes, on the other hand, would just as well rip your goggles off, grab hold of whatever they can to climb over you, and push your butt to the bottom of the lake.

You Tube Video


It is, for me, one of the most intimidating parts of a triathlon, especially Ironman when you have 2500 people starting all at the same time.

Perch Lake is located in Hudson, WI, just east of downtown Stillwater. It is within a regional park and is a pristine spring- fed bowl, with water depths of 60-70 feet. The water temp was warm at 78 degrees. The swim was a clockwise affair around the perimeter of the lake. The two mile swim was twice around. There was both a one and two mile distance, with the one mile swimmers going off 5 minutes before the two milers.

I wore my wetsuit only because I will be wearing it at Madison and need to practice. The start was pretty informal with a ready, set, go announcement. I got into a rhythm quickly, keeping my stroke long and alternating my breathing (Charlie would be proud) from right to left. I even did a little BC3 and BC5, not something I would do in a triathlon; that's for sure.

About a half mile in, Tina swam quickly by, and I had a brief thought of drafting...not. A tow rope and skis might have worked though. (Nice swim by the way, 1st overall F).

In the end, a nice effort on a beautiful morning with some really nice people.

St. Paul Triathlon - International Distance
A Front Runner (Randy Fulton) event, which are some of my favorites. There are always great volunteers, typically well attended, and usually a fairly relaxed atmosphere. This event did not disappoint in any of those categories. And to top it off, a spectacular weather day! The bonus was I knew quite a few people doing the event as well as some friends and family that were there to spectate. I could not have asked for anything more...well maybe one thing.

My in-laws are in town visiting from Ohio, and on Saturday night I had a few alcoholic beverages with my father in-law, wife, and son. I didn't feel like I overindulged, but come Sunday morning I was a little green. Not a great feeling heading into a few hours of AT exercise.

This was the sixth edition of the St. Paul Triathlon which is held at Phalen Lake Park in St. Paul, MN. This was my first, and I was looking forward to burning some calories and burning off some anxiety that is building for the race in Madison. Did I mention that it is less then three weeks away...

The Swim - 1 Mile
The swim course is a clockwise rectangle and consists of two loops. There were three waves and I was in wave two. My training buddy and friend Milan (like the city in Italy, nice race by the way, and a great story in Minnesota Tri News...hehehe) was in the wave ahead of me. Tommy (with another strong performance) was in my wave and lightened the mood as we waited for the start. I joked with Milan that he better take advantage of the three minute head start he'd have, and then they were off.

Three minutes later wave two got the call, and as with the day before, I quickly got into a rhythm. The water was very warm and kind of green, smelly, and slimy (sorry), at least compared to Perch Lake anyways. There was a guy off two my right that literally took off like a cannon shot. He was 25 yards ahead of me before we got to the first buoy, wholly buckets, batman!

As I started the second loop I was really regretting the adult beverages from the night before, and I blocked it out. As I approached the finish, I noticed a familiar swim stroke to my right. It was Milan and as I promised him I made up the three minute head start I gave him. But don't worry, I would give it all back, in chunks as the day progressed. I wished him well as we made our way into T1.

T1 - Swim to Bike
I really need to work on my transitions. I couldn't get my wet suit off my left ankle. It was stuck on the timing chip. 1:46 later I mounted my bike, ughhh...

The Bike - 40K (24.8 miles)
The bike course was closed to traffic (nice) and consisted of a two loop deal. Wheelock Parkway is a divided dual carriage way (for my friends in the UK). The course took us out to Como Park and back. The roads, although closed to traffic, were very bumpy. I'd call the course fairly flat and somewhat technical in nature. On the second loop it got pretty crowded as the sprint distance athletes were now making their way to the bike course. I had one close call when I was abruptly cut off and had to slam on the brakes and fishtail out of the way.

T2 - Bike to Run
Again, some practice is in order, especially for these shorter distance races. I need to learn the whole feet- out- of- the- shoe thing dismount. 0:57 double ughhh...

The Run - 10K (6.2 miles)
The run course is on a paved trail around the lake. It consisted of two loops. It is fairly flat with a couple of short hills at the start. There was a light breeze and good tree cover so the sun and heat were never really a factor all day. My legs felt a little lifeless for the first 1/8 of a mile but I did get into a nice rhythm before too long. I really tried to find the edge, that place where if you pushed just a little harder you'd blow up; uncomfortable but manageable.

The Results
One thing was for sure, if I finished the events this weekend, I was guaranteed a PR. Never having done either event provided that assurance. It's also really hard to compare events even if the distances are the same because there are so many factors that go into each race. The weather, the course conditions, the course itself, and a slew of other factors.

Those that really know me, know that there is a competitive fire that burns strong within me. If I have learned anything in the five years of competing in endurance sports; though, it is that the competition is the person looking back at you in the mirror. Its about beating that voice in your head telling you to stop. It's a nice voice, soothing you, encouraging you to quit. This is the true competition, not the time on the clock or the other athletes. The victory is in crossing that finish line knowing that on this day you put everything you had out there on the course and that you persevered all obstacles thrown in your way. Obstacles getting to the start line as well as getting to the finish line.

On Deck - Woodbury Country Mile
Same day registration is available, see you at the start line...

Kryptonite - Door County Triathlon Race Report

We all have our kryptonite; it really should not have come as a surprise to me that mine is the heat and the Sun. In fact, when I was growing up my Mom told me that I was allergic to the sun, I'm not kidding. My Mom would make me come into the house on hot sunny days or sit in the shade while my buddies were running around playing. My eyes would swell shut, I would get heat rash, and in general would feel pretty awful. As a kid I didn't care about that, I just wanted to play.

In my short (prestigious) multi-sport career, now it its fifth full season, I've only experienced one other day like this past Sunday during an event. It was the 2007 Medtronic Twin Cities Marathon, a day not nearly as hot but with extreme humidity. Living in the upper mid-west has helped keep me keep away from events with extreme hot sunshine.

But before I go into my mindless dribble and general silliness, I have to start this post out on a very serous note. On Monday, 18 July, my wife's (Charlene) cousin (Tiffany) passed away from complication associated to a drug overdose. I know that most of you reading this do not know Tiffany, but I must reach out to you today, and plea with you, that if you know of anyone who is suffering from depression or a drug/alcohol problem, that you have the courage to intervene.

The lives of those who knew and loved Tiffany have been profoundly changed in an instant. Tiffany was 43, the mother of five, the youngest (Rose) is eleven. She had posted on Facebook (of all places) hours before she was found unconscious and unresponsive, that she was checking herself into the hospital, that she was depressed about the loss of her Dad last year, and that she needed help.

"Be the change that you want to see in the world" - MC Yogi, lyrics. Depression and addiction are serous diseases. You can help those you love by getting involved and getting them the help they so desperately need.

Events Leading up to Race Day
Before I get on with the race report I feel that I have to give you some background on the events leading up to race weekend. Hopefully I can do so without putting you to sleep.

On Thursday, 30 June, 17 days prior to the Door County race, I did the unthinkable. I had left work and went to Square Lake for an open water swim. I had my bike with me and planned to ride afterward. The swim started a bit late and ran longer than expected so I decided to forgo the ride. On my way home I noticed that the local farmers market was open. I called Charlene, picked her up, and headed over to get some fresh veggies. When we got home I stopped in front of the garage to let her out and she says, oh just go ahead and pull in...

Needless to say, the bike was mounted to the roof rack, crash, boom, bang...my stomach was in my mouth, I felt horrible, I wanted to cry, really...

I took the bike to a local bike shop later that evening. They told me the estimate and then I really, really wanted to cry. I said thank you but that is a third of the cost of the bike when I bought it three years ago. On Friday, 01 July, I found the parts I needed on eBay and was the successful bidder. I tried contacting the seller five times over the next week and a half. He apparently does not read or respond to email.

On Tuesday, 13 July, I decided I could wait no more. We were leaving Thursday evening and I had to have a bike. Now just so you know, I do have an old TREK 1200 road bike with the shifters on the down tube. I have ridden this bike in triathlons, as a matter of fact, it was my primary ride my first two seasons. But the idea of riding it now just seems wrong. I was able to find a rental. I didn't even now this was an option until last week. I was not able to find a TT/Triathlon bike (adjustments are two complicated) but was able to rent a road bike. The folks at Gear West Bike hooked me up with a 2011 FELT F2SL (full carbon dura-ace, for you bike people out there). A nice bike for $150 for a full week. I picked it up on Wednesday and had to have it back the following Tuesday, all in all not bad.

With that tragedy behind us for now (the parts finally showed up Friday evening). We were off to Door County for the weekend. The whole family was going, Charlene, Alexandra, Christopher, and his girlfriend, Liz. We stayed at the Door County Camping Retreat we rented a rustic camper cabin. This place is one of the best kept secrets in Door County, super clean, quiet, very nice.

On Saturday, we went charter fishing for King Salmon on Lake MI. My Yogi (Sara) hooked us up. Her brother Captain Alex runs a charter on his boat 'The Outdoorsmen' out of Sturgeon Bay.

I highly recommend you look him up if your planning a trip; we had a great time. We had four fish on at one time and had six fish in the boat before 5:30 AM. We hope to make this an annual event. We probably have enough salmon to last until next year.

So, finally, we get to race day. As a general overview, you can not ask for a better run event or a more pristine setting. The race starts at Frank E. Murphy Park which is on Green Bay between Egg Harbor and Sturgeon Bay. They have great volunteers! This years race (the events 7th annual) was filled to its maximum capacity of 1000 entrants. The video link below gives you a wonderful overview, be sure to watch the half iron course preview at the end!



The Swim - 1.2 Miles
The good news is that I did not swim off course. The water temp was good at 69F albeit a bit choppy. The wind was out of the southwest so the swimmers were head on with the waves down the back stretch which encompasses about 3/4 of the course. I started off up front in the middle which is not really where I wanted to be. I'm much more comfortable outside were there is less traffic. As we made the first turn I stopped, got ran over as a I made my way to the right side of the course in open water. The rest of the swim was uneventful, I felt good in the water and have done more open water swimming this year then all years prior. I've gotten to the point were I'm finally comfortable with no lane lines. It was not my fastest swim at Door County but was within seconds of the previous two years and was good enough for 38th overall.


The Bike - 56.3 Miles
A non traditional distance for a half iron. Typically the bike is 56 miles. So this event is actually a 70.6 mile race, take that Ironman 70.3.

The rental felt solid, the positioning on the road bike puts you in a more upright position. It wasn't horrible but other than the 20 mile test ride on Wednesday evening, was the first time I road this bike. By mile 30 or so I could feel the heat. The course is on fairly open roads with little to no tree cover. You don't sense the heat as much on the bike so if your not careful you can quickly dehydrate. I did my best to keep up with my fluid intake. I carried two 24 oz water bottles which I had mixed up some nuun electrolyte tabs. I finished both bottles plus took in additional water at the aid stations. Over the 2 hour 41 minute ride I easily consumed 60 oz of fluid.

As I made my way the last six miles or so I knew I'd be in trouble on the run. I was hot, crampy, pukey, and in general felt bad. Looking back on it now as I write this; a wise move would have been to take a prolonged T2 and jump back in the lake, cool off, and recover. The 10 minutes it would have taken would have been priceless later on. And if it didn't work I would of been no worse off.

Through the swim, T1, the bike, and T2, I was within a minute of last year's time and within 2 minutes of my PR from two year's ago. To bad the race doesn't end after T2...

The Run - 13.1 miles
I feel bad calling this section the run since I did little of that on this day. Within the first mile I was mentally and physically defeated. I could not seem to cool off. The 'Death March' that followed really is not worth writing about or reading about; 2 hours and 45 minutes later it mercifully came to an end.

The Result
The day kind of reminded me of having your favorite desert in front of you. You can almost taste the sweet, creamy coolness before you even put it in your mouth. But when you take your first bite you immediately know something is wrong. The taste is bitter, its warm, and kind of chunky. Your eyes widen and you start to wonder what exactly did you just put in your mouth. This is not the desert I remember, something is horribly wrong here. You question if you ever really liked it, you feel a sense of loss almost, were did that wonderful taste go? Will I ever taste it again?

I've had a hard time shaking off the after taste of this race. I've replayed it way too many times in my head; trying to figure out what I should have done different. For now I'm blaming it on the sun and the heat, because if you remember, I'm allergic...

2011 Grandma's Marathon - Race Report

The 35th Anniversary (my 5th) of Grandma's Marathon took place on Saturday, 18 June, 2011, in Duluth, MN. Duluth. This event known as a world class event with small town charm will always hold a special place for me since it was my first marathon. And now, for the past five years has become an annual favorite. The point to point race which starts in Two Harbors and finishes in front of Grandma's Restaurant in Canal Park borders the Great Lake Superior. The run along the great sea is majestic, quiet (at times), and challenging. The weather this time of year is unpredictable and ranges between cool and wet to hot and humid.

Executive Summary
The race on the men's side was the closest in Grandma's history. The race from Two Harbors to Canal Park started at 7:30 AM in chilly and wet conditions. The temperature never reached 50 degress all morning. The race concluded with its closet-ever margin of victory. A mere two-tenths of a second separated the top two male finishers. The women's race was also close with the winner crossing the line less than 30 seconds in front.

For me, a new marathon PR by over 20 minutes and a Grandma's PR by nearly 30 in conditions that were good for most runners and not so good for spectators and race volunteers.

Pre-Race Preparations
Pre-race prep actually began on Wednesday when we pushed our last lactate threshold workout and carb-fast. I started this practice about three years ago and is something I picked up in one of the many pre-race nutritional articles I had read. The basic concept is based on the idea that the human body can only store a limited amount of carbohydrates, which is one of two primary fuel sources we utilize during prolonged physical activity. Our bodies can store about two hours of carbohydrate (glycogen) fuel to sustain moderate activity (running in this case). In an attempt to maximize storage of this fuel source within the muscles, perform a lactate threshold workout and then starve your body of carbohydrate food sources for up to 8 to 10 hours before going on a carb binge. The threshold workout and deprivation are reported to increase the muscle's ability to absorb and store glycogen (carbohydrates). It seems to work for me, but as with any advice (especially from me), take it with a grain of salt and do your own experiments to find out what works for you.

Race Report
For me, race morning started early at Spirit Mountain campground, climbing out of my tent before 4:00 AM after a night of continuous rain and temperatures in the mid 40's. For the five years I have participated in this event I've stayed at the campground. At $30 per night, hot showers, and good company, I'd have it no other way.

Gordy, Shawn, and I pulled out and headed down to the DECC (Duluth's Convention Center), where buses and a train would haul the majority of the registered 8300+ participants to the start line; 26.2 miles up the north shore of Lake Superior to Two Harbors. We knew that the weather was going to be dicey Saturday morning and had already agreed to ride the train up knowing that it would arrive about 20 minutes prior to race start. The thought was, better off on the warm train than standing around at the start line with nowhere to hide.

The ride up was slow and uneventful. The train was full and there was plenty of chatter. It was fun getting to know some of those around us. A man and wife from Colorado sat with us. They had just spent four days in the Boundary Waters, portaging their canoe around four lakes. Sounds like a great pre-race workout!

When the train pulled into the start area I was standing in a four- deep line for the restroom. The lines outside in the port-o-pot coral looked to be 30 or 40 deep so I figured I'd stay put. As I exited the restroom, passengers were still exiting the train. Gordy had my drop bag and met me by the exit door. The rain had stopped, and the sky was ominous, but the darkest clouds looked to be to our west and south. The wind was out of the east but the storm looked to be moving north west to south east. We kept our fingers crossed.

As we walked to the starting area a sea of runners draped in garbage bags lay in front of us. We wished each other well knowing that we each had our own races to run this day.

I positioned myself near Charlie, the Cliff pace runner I wanted to start out with. I had no intentions of running with Charlie for long. My strategy today was to run how I felt. This is actually a pretty dangerous strategy and could easily lead to an early blow- up.

It's interesting to watch the runners around you. There seems to be many (too many) runners who take themselves way too seriously jostling for position. Before I knew it the National Anthem had played and the race started.

Taking some lessons I have learned from my Yogi (Sara), I had set my intention for today's event. During Yoga practice we set an intention (if we so desire), the intention can be for someone or something or can be as simple as focusing ones own breath. This is a place of comfort and strength and can be returned to at any time throughout practice, to regroup and re-energize. I knew there would be several times during today's run when I would need to return to this intention. Regardless of whether you are a frontrunner or a rookie, there will come a time, during these types of events, where you will want to stop. It might because of a physical challenge, muscle fatigue, cramps, etc., or it might come from your mind, telling you it has had enough and that resting is much more compelling than continuing.

Today, mile 18 was my first challenge. My left hip was talking to me (loudly), it wanted my attention and it succeeded. I first started with the old 'Ironman' mantra, "You can do anything for 8 miles". This worked temporarily but would not carry me the rest of the way. I returned to my intention, I focused on it, and blocked out all other outside distractions and pushed on.

Shorty after, the Cliff pace group I wanted to stay in front of today went by. I felt a bit defeated, but this too I let pass. I was running my race today. My pace, my breath, my movement had become labored; I pushed on.

As we climbed up over 'Lemon Drop' hill at mile 22, and started to make our way into town, my body ached. My feet felt every step, my hip was making sure I did not forget about it; it took everything I had just to focus on puting one foot in front of the other. The crowds started to grow, I was amazed all day by the support; the support from the dedicated volunteers for which this event would not be possible, and the thousands of supporters and spectators along the way. This was not a good day to stand along a marathon route, or to work a water stop, play a musical instrument, or cheer words of encouragements. I was inspired by their support and was able to draw on their energy to push forward.

When I crossed over the timing mats on mile 25 I new from experience what to expect that last 1.2 miles. The finish at Grandma's can be cruel. When you think you're done, it throws yet another turn your way. You come around the DECC and expect the finish, you run along the freighter docked out in front of Grandma's and you expect the finish. You weave back under the freeway, and you expect the finish. Finally, coming around the last corner, you enter the finish shoot, and still you have another 1/8 of a mile. But now you know you're just about there, you let the crowd carry you, and you push for the finish arch.

I pushed stop on my Garmin as I went under the arch. It was the first time (intentionally) all day that I looked at my watch. I had no intention of playing the time game today. As I stopped my watch I also noticed the front of my jacket, and realized that I had apparently not used enough body glide, and for a brief moment thought about how I would pay for the mistake later in the shower.

My finish medal was placed around my neck, I wobbled a few times as I made my way through the finish area, picked up my shirt, filled my water bottle, and drank several additional glasses of water. I ran into Jason, Jay's son (a work colleague). Jason and I ran together briefly about the 10K mark. We chatted briefly, said a few words of encouragement, and wished each other well. I saw Jay four times on the course cheering the runners on.

I started to shake, I was cold, I was shivering. I took in a couple a small glasses of orange juice, a chocolate milk (yum), a bag of potato chips, and a few strawberries. I quickly found Charlene and Alexandra. Gordy came over eating ice cream (he loves ice cream almost as much as I love regular Ruffles potato chips). We quickly made our way to the drop bags and headed for someplace warm.

Grandma's does a great job with post- race food, some of the best I have had. But this year the only thing I was focused on was getting to someplace warm. The weather, providing for good running conditions, did not play well with post- race activities.

The Results
The day produced a new marathon PR and a new Grandma's PR. The day was not without challenges and I feel I am stronger for it. I was able to push through some tough times that in the past I would not have. I'm satisfied with the result and feel blessed to have been given the opportunity to participate.

On this Father's Day weekend, I think of my Dad. I think that he would have enjoyed being here today and that I would have enjoyed him being here. I got involved in multi-sport endurance events after his passing. I hope that he knows how much he has meant to me and how he has inspired me to challenge myself with these types of events.

What's Next
Well, I decided to slide another trail run into the schedule. On Saturday, 02 July, we will play in the hills of Afton State Park located just 7 miles east of the homestead. There are two distances available; a 25K run and a 50K Ultra-Marathon. We will be doing the 25K run. Stay Tuned...

Buffalo Triathlon - 2011 Race Report

Executive Summary
What a fabulous weather day in the Twin Cities! Low 80's, not so humid, brilliant sunshine, little wind, wow! The race results were good, not great, but good. I'm always happy to finish knowing that I gave a solid effort. There was little, if any, left in the tank as I crossed the finish line and no new injuries to report. Someone earlier in the day told me that the best part of the race is the first three minutes after it is over. Not sure about the three minutes part but I'd have to agree; basking in the immediate afterglow of an event is definitely a great feeling. Albeit for my less than stellar navigational skills in the swim, the bike and run were strong, and the day did yield in a new PR (on a longer but reportedly faster bike course) even if by only 0:26 seconds.

Overview
The eighth edition of the Buffalo Triathlon was held on Sunday, 05 June, 2011. This was my fifth Buffalo Triathlon. This early season race has become tradition; I love the venue. The town of Buffalo is nestled between the Twin Cities and St. Cloud and is a true Minnesota treasure that provides a great mix of old and new. The event is very well run and draws a great mix of new and seasoned triathletes. This event is touted as the second largest triathlon in the state; second only to the Minneapolis Lifetime Fitness event held in July. The race typically fills to its 1500 participant limit for the combined sprint and Olympic distance events. Annually the event is held the first Sunday in June; typically, the weekend before the start of Buffalo Days, the town's week- long summer celebration. The race is well supported by the community; there are hundreds of volunteers that make the day safe and enjoyable for all participants.

The Swim - 1500M
There was plenty of chatter the last couple of weeks on the Buffalo Tri-Club Facebook page about the swim and the cold water temps. The water ended up about 68F degrees and was a non-factor for most. It was a calm morning and the counter-clockwise course around the giant yellow duck buoys should yield some fast times.

I was in wave 7 of 7 for the individual Olympic distance participants, which meant that there were nearly 350 swimmers in my way. I was touting my new (sleeveless TYR Hurricane Cat5) wet suit, and other than the constant churning my tummy had started since rising at 03:16 this morning, I was ready. This was my first 'A' race of the year, my training has been good, and so far (knock on wood) I have avoided any serious injuries. My time goal for the day was to go sub 2:20. I had hoped to go under 22 minutes in the swim today.

The horn sounded and we were off. After only two dolphins I was into my swim. I was focused on staying within myself with a strong but controlled stroke. The water felt exhilarating, no fear of overheating today. As we made our way out to the fountain and the first GIANT Yellow Duck I picked my way through traffic. I was holding a tight inside line. After making the turn on the way out to the far end of the course, I noticed the rainbow of caps. The bump and grind became more noticeable, yet I continued to find clear water. As we made the final turn toward shore the glare from the sun was a significant factor. I did not have clear vision of the next buoy. I was swimming in traffic and was looking for clear water. Only seconds earlier I was surrounded, now I was alone, I sighted the duck and swam a little more. Then that feeling that something was not quite right came over me. I stopped, looked up, I could see the duck a few hundred yards ahead but I was by myself. I suddenly realized the sun was not in my eyes, oh crapskies...the swimmers were coming toward me, not good! I turned around; I was 50+ yards off course swimming back toward the water fountain and the first turn buoy. How is that possible, how did I get so turned around? I turned the big ship back in the right direction and headed back toward the course. At this point I was swimming perpendicular to the course and was making little gains towards shore. I felt deflated and dumb! How was I going to make this up? I pushed the negative thoughts out; there was nothing I was going to do about it now. I needed to get my head back into the rest of this swim and on to the rest of the day. Forget it and move on, sh... happens.

T1 - Bike to Swim
My transitions continue to improve but are still a weakness. I do not practice them in training often enough and therefore do not make significant improvements year to year. I consistently leave precious time in the pits.

The Bike - 25.5 Miles
The bike course was altered this year due to road construction around Lake Buffalo. The bike is typically 40K (24.8 miles) and due to the reroute this year's course is 0.7 miles longer. The marketing pitch on the event website claimed although longer, the course was flatter and faster. The traditional course at Buffalo is moderately hilly, mostly rolling, but challenging. The new route followed two state highways, had narrow shoulders with rumble strips, and was completely shared with the sprint course. This made for a lot of congestion, and in my case, one very close call.

The basic rectangle, two loop open course, was fast in sections and slow, primarily due to traffic, in others. I had to weave in and out between the rumble strips to pass. Some sections of the course, especially on the first loop, were very crowded. About 7 miles into the first loop I touched wheels and bars with a fellow competitor. At the time, and even now thinking back on it, I'm not sure who was at fault. We both apologized at the time and were very lucky not to be picking asphalt out of our shorts (among other things).

There was a no passing zone about the last mile or so into T2 which was uncomfortable at best.
As with the swim, I felt strong throughout the bike although my tummy situation had not improved. I tried not to aggravate things and took in no nutrition on the bike. I took in water only and consumed somewhere between 16 to 18 ounces over my 1+ hour ride.

T2 - Bike to Run
I had thought about trying to slip my feet out of my shoes and doing a double back flip dismount but decided against it at the last minute. I really should practice my transitions. For an Olympic distance race I should be able to shave 1 to 1-1/2 minutes with a little practice.

The Run - 10K
By this time of the morning the sun was feeling very warm, temps had climbed into the mid 70's and there was not a cloud in sight. The run course is basically an out and back with a small out and back branch just past half way. There is a decent climb starting about 2-1/2 miles in up to the cemetery for the turnaround. I was about a mile into the run when the Australian pro Chris Legh went flying by on his way to a blistering 1:53 and change finish. I briefly thought...his swim wave went off 12 minutes before mine so I still have a chance...NOT!

I felt pretty good, I found a good rhythm, and was mentally focused on what had to be done. My tummy was still not happy; I avoided taking in anything other than water. The closer to the finish the more the water was poured on my head and not into my mouth.

I try to find the edge of what is a maintainable pace. When looking back at a race I always question if I pushed hard enough and or how much more was left in the tank. Even though I did not wear a heart rate monitor during the race, I know based on perceived exertion, that my revometer was flirting with the red line.

The Result
Even given my poor navigational skills in the water, and the longer bike course, the day did produce a PR. It's arguable that a head- to- head comparison to previous years is not possible due to the course change but with that noted I was 0:26 seconds faster than the previous year. I did not break the 2 hour and 20 minute barrier as hoped, I fell short by a few minutes and I'm okay with it. Every race comes with its own challenges; this one is not the exception. I was able to reconnect with a lot of friends and other like minded endurance sport folk. I had fun and worked hard and look forward to taking up the challenge again next year, a year older, and a year wiser.