Mid-Year Update

Mid-Year Update

I'm really getting kind of lackadaisical with my blogging. You know what they say; the older you get the faster time seems to pass. Well, if it goes much faster I might fall off this ride :)

Since my last post back in February, eight events have come and gone. With only one other event on the schedule between now and September, wow, it really has been a crazy year.

To try to get you up to speed without melting your brain with the gory details, my racing has been average. And I'm really okay with it. To some extent I have put the blinders on and my focus remains on the triathlon in Madison on September 8th. But at the same time I have noticed that my intensity on race day has changed. Not to say that I don't put out my best effort, but I'm less willing to push to the point of failure. It seems I was more willing to do that in the past. You know, the 'Go Big or Go Home' mentality. I might be justifying a little here but I think I paid for that in the past with longer recovery times and more injuries.

My recovery rate has been phenomenal this year, and I attribute that to my change in diet and to my 'keep it under control' B and C race day efforts. Although, even as I write this, I wonder if this is my own self-justification oozing out. Let me give you a couple of examples:

Last year following the Chippewa 50K I literally could not walk until Thursday the following week.

The race was on Saturday so that was four (4) days where I could not train, seriously, I could barely walk. This year I road the Minnesota Ironman bike ride (70 Miles) the following day and additionally had a normal training week following the event. This has held true with every event this year, including Grandma's and the 50K at Afton.

Besides the quicker recoveries; another highlight this year has to be the 50K at Afton. Yes it was a ATR PR by 20+ minutes. It was not a 50K PR but it was competitive with my best 50K. This I contribute primarily to executing my plan on race day. It was probably the first time that I actually stuck with me pre-race plan on race day. It's kind of sad, but up until this race it seems I put together a plan and then race day comes and I do something completely different. It has to be an adrenaline thing with me. But; anyway, this year I had a plan and I stuck to the plan most of the day. I only swayed from the plan due to the weather (90F, I think my head was baked by then) with just about 3 miles left. And additionally I had a normal training week following (so far at least, the race was this past Saturday).

So what's up next?

The Minnetonka 5-Mile Challenge. A 5-mile swim from Excelsior Beach to Wayzata Beach across Lake Minnetonka. I'm excited about this one but a little worried as well. Each swimmer for this event has a support boat and we have signed up as a family. My daughter (Alexandra) and I are swimming and my son (Christopher) and daughter-in law (Elisabeth) are operating the support boats. My worry comes with Alexandra, not about her swimming the 5 miles but about the weeds; she is freaked by weeds, really freaked by them. So I'm worried about how this will affect her if there are a lot of weeds. This is the first time we have done the event but I've heard from others that it can be weedy, especially towards the end of the swim. So I ask that you say a little prayer and keep her in your thoughts on Saturday, July 27th, that weeds or no weeds she has fun!

2013 Race Calendar



It is the eve of the first race of the 2013 season and time to officially publish the 2013 Race Calendar. There are still a couple of open dates and some built-in flexibility to allow for adjustments if needed.

The year will completely revolve around the race in Madison on Sunday, September 08, 2013. The first half of the year will focus on running with a bit of multi-sport thrown in for flavor. The calendar in the later part of the season leading up to 'The Race' is intentionally open with a plan to do some high-intensity self supported efforts in late July and throughout the month of August. I hope to rope a few of my like-minded multi-sport enthusiasts in to join me in these self-supported Swim-Bike-Run 'race-like' events (you know who you are). The primary recipe for 2013 will be layered, baked, and seasoned with one goal in mind; a strong performance in Madison. As I throw caution to the wind and break the golden rule and put all my eggs in one proverbial basket; I will tend the garden with care, eliminating the weeds, in hopes of a bountiful harvest.

Sweet Heart Run
10 Mile Run
Front Runner Events and Promotions http://www.frontrunnerusa.com/
Saturday, February 9, 2013
Mahtomedi, MN

This is the first of five Front Runner events I will do this year. Honestly, the Black Friday deals on these events (50% off) are without a doubt the best value for multi-sport and running events in the Twin cities. Randy and his crew put on professional events, they do not always have the glitz and glamor of some of the others, but are well attended with athletes of all levels of ability. The events are well organized, challenging, and a lot of fun. With today's tough economic conditions I appreciate and am grateful for the value these events provide.

The 10-Mile run is on a variety of surfaces, road, paved trail, unpaved trail, and dirt roads. With our recent snows there will be many snow covered and icy areas but the weather forecast for tomorrow morning looks to be pleasant with temps around 25 F for the start of the race, under mostly cloudy skies.

Camp Wannarunamileormore
Half Marathon (13.1 Miles)
Tri Fitness http://trifitnesswbl.com/
Saturday, April 6, 2013
White Bear Township (Bald Eagle Lake)

Proceeds from Camp Wannarunamileormore help pay for special needs kids to attend Young Life Summer Camps.

The half marathon course is challenging and scenic. The venue is beautiful and the field is intimate and competitive. There is good support and is for a great cause. It also gives me an early season look at where my training is and is a good warm-up for the 50K trail run in a couple weeks. And as a bouns, I get to run by Christopher and Elisabth's new home at mile 3 and 10.

 

 

Chippewa 50K Trail Run

Front Runner Events and Promotions http://www.frontrunnerusa.com/

Saturday, April 27, 2013

Ice Age Trail

New Auburn, WI

 

This year's race sets up for a very interesting weekend. A true early season Ironman test. You see the 50K trail race is being held the day before the MN Ironman 100 mile bike ride. How could I pass up this unique opportunity to test my early season conditioning.

 

The 50K trail race is very challenging on mostly single track trail. After last years race I could barely walk for three days, literally. I'm looking forward to the challenge.

Minnesota Ironman Bicycle Ride http://ironmanbikeride.org/
100 Mile Bike ride
Sunday, April 28, 2013
Stillwater, MN

The ride now in its 47th year is moving to the scenic St. Croix River Valley. The ride will take place in Washington county and will be supported by the communities of Scandia, Stillwater, Afton, Lake Elmo, Marine on St. Croix, and Oak Park Height.

http://vimeo.com/vistapop/mnironman

The ride, notorious for the extreme weather that typically occurs, should provide plenty of challenge following the 50K Trail run from the day before.

Oakdale Spring Classic Duathlon
3 mile run - 14 mile bike - 2.5 mile run
Front Runner Events and Promotions http://www.frontrunnerusa.com/
Saturday, May 11, 2013
Lake Elmo Park Reserve
Lake Elmo, MN

This early season event is a great kick-off to the multi-sport year. It's a pretty and challenging course and is well attended. The race brings out some of the areas best multi-sport athletes and provides excellent competition for all ability levels.

Buffalo Triathlon http://www.tribuff.com
Olympic Distance Triathlon
1500M Swim, 40K Bike, 10K Run
Sunday, June 2, 2013
Buffalo, MN

 

This event has become my favorite Olympic Distance race and has been on my race calendar for the past six years. The host city of Buffalo does a great job of supporting the event. It is one of the largest Triathlons in the state, second only to the Life Time event, now known as Tri Minneapolis.

 

The course is challenging and the competition is strong. This is definitely an A-Race and will give me a good understanding of exactly where I'm at with my training.

 

Grandma's Marathon http://grandmasmarathon.com/site/
Marathon (26.2 Mile Road Race)
Saturday, June 22, 2013
Dulth, MN

This will be my seventh Grandma's Marathon. This race is my first love, so to speak, my first ever marathon, and will always old a very special place in my heart. I love the atmosphere and the course. I have run very well here in the past and hope this year will produce a new PR.

As always I look forward to spending time with my friend Gordy, my running mentor.

Afton Trail Run 50K http://www.aftontrailrun.com/
50K Trail Run
Saturday, July 6, 2013
Afton State Park
Afton, MN

Last year this race kicked my butt and wounded my pride. A very challenging course with such a variety of terrain, from single track, to wide open dirt roads, to well maintained wide all purpose trails. The location could not be better (7 miles from my house) and the park provides some of the best views of the St. Croix around.

Ironman Wisconsin Madison
Full Triathlon
2.4 Mile Swim, 112 Mile Bike, 26.2 Mile Run
Sunday, September 8, 2013
Madison, WI

'The Race' the one we have worked and prepared for all year. Let's hope we can get to the starting line well prepared and in the best possible health.

Officially (as far as USAT is concerned) I will be in the 50 - 54 year old age group for this race. So I plan to celebrate my first half-century of being alive with an 'all-in' leave nothing on the field approach. It will be my fourth attempt at this course which has so far beat me into submission in my last three attempts here.

I'm looking forward to finding out just how far I can push this 50 year old pile of bones. :)

Run for the Apples
5 Mile Trail Run
Front Runner Events and Promotions http://www.frontrunnerusa.com/
Saturday, October 19, 2013
Pine Tree Apple Orchard
Dellwood, MN

One of two fun runs to close out the 2013 race season. A great venue and a run I look forward to each year.

The Great Pumpkin Chase
10K Trail Run
Front Runner Events and Promotions http://www.frontrunnerusa.com/
Sunday, October 27, 2013
Lake Elmo Park Resrve
Lake Elmo, MN

The final planned race of 2013. A fun run on a challenging course.

 

So as the dawn of the new day approaches there is an optimistic glow surrounding the 2013 race season. I look forward to the journey, the challenges, the new highs, and the new lows. I enter the season willingly and pray;

 

Lord,
Watch over me today as I swim, Bike, and run.
This is the day and this is the time for the race.
Watch over my body.
Keep it free from injury.
Watch over my mind.
May I listen to the signals from within as I enjoy the scenes from without.
Watch over my spirit.
Watch over my competitors.
Remind us that we all are struggling equally.
Lord,
Let me win.
Not by coming in ahead of my friends, but by beating myself.
Let it be an inner win.
A battle won over me.
And may I say at the end,
I have fought a good fight.
I have finished the race.
I have kept the faith.  

Closing out 2012 - A New Begining

Well you must feel like the 'Red-Headed Step Child'. It's not that I've been ignoring you intentionally, really. I think about you almost daily, but I've just been unable to ink the pen and write to you like I should.

So in an attempt to make up, and catch up, I think I'll break this entry into a two-part post; one to recap the past few months and one to look at what is in store for 2013.

So let's rewind to September. The month started off with my son getting married. It was an amazing wedding, and Charlene and I now have a beautiful and loving daughter-in-law. We are so proud of both of them in this year of transition; new jobs, new home, the Wedding, National News Celebrities, and just recently a New Puppy (Meryl). It has truly been a year they will never forget!



Then a bit later in September;

This year I was in Madison, not as a participant, but as a volunteer and spectator. It was great fun and, I saw some amazing, gut wrenching performances by several of my friends. You guys now who you are (Amy, Dave, Jenny, Milan, Tiffany, Tina, Steve, and Wiseman). You truly do inspire. They each had their own story and journey to get to the start line and finish line as True Ironmen and IronWomen!

The most memorable of the day has got to go to Wiseman with his hair-raising just under the wire swim plus T1 time, making the cut-off by an amazing 32 secs.

I had a blast cheering and helping out. And by the way, I did manage to register for the 2013 race, but there will be more on that later...

Moving on; The 2012 Twin Cities Marathon - Race Report

This will be a very brief review, but if you would like a detailed description along with a training plan for how NOT to train for a marathon, I'd be happy to share. My longest training run between mid-July and the race was 12-miles, and that was in August. I'm not making excuses. I'm just saying that this is not how you want to approach a 26.2 mile running road race.

My travel schedule for the second half of the year was challenging and was not cohesive to good training. So, going into the race I had no real expectations other than just finishing my 3rd TCM and getting another finishers shirt. My strategy was to run 9:00 min miles for as long as I could, which ended up being exactly 17 miles. I ran into a friend just before the the 18 mile marker. Unfortunately, he was also struggling. So for the next 8+ miles, we walked, talked, and jogged our way to the finish line.
_____________________________________
One final bit of news prior to rapping up this post, and since it has been four months, I guess it's okay to publicize the following news.

I have adopted a whole foods plant based diet. I've tilted this way for many years and have experimented during lent with abstaining from meat. I have; however, never attempted to also abstain from dairy in addition to meat. Some might actually use the dreaded V word to describe my diet and lifestyle choice. I'm not quite ready for that label. It has many other connotations beyond diet that I'm uncomfortable with. I've chosen this lifestyle change for many reasons, but I was inspired by the following books in particular:

The Thrive Diet - Brendan Brazier
Finding Ultra - Rich Roll
Food Revolution - John Robbins

In addition to meat and diary, I've also chosen to greatly reduce alcohol (in four months I have consumed about 3 servings) and caffeine, which has been reduced to green tea and an occasional decaf-coffee.

These changes are the cornerstone of my 2013 training plan:

Eat Right - Sleep Right - Train Right

If nothing else, 2013 will be interesting...part-two coming soon...

A Letter to my Wife

Dear Charlene,

Some say that a full-distance triathlon, an Ironman, is the toughest individual test of one's physical and mental endurance. The average Ironman athlete takes 12.5+ hours to traverse the 2.4 mile swim, 112 mile bike, and 26.2 mile run. The average Ironman athlete will spend 36-weeks training an average of 12+ hours a week in preparation for this one day test of endurance. So if competing in an Ironman is the toughest individual endurance event then being married to an Ironman athlete is Tougher X2!

Charlene, you are my Ironman, Iron-Woman that is. While training for an Ironman you have to endure my wining, complaining, bumps, and bruises. You have nursed me back to health when ailing from aches and pains. You've made homemade energy bars, made sure that the kitchen is stocked with fruits and vegetables, and have made endless meals to help in my daily recovery. You have consoled me when my training and/or racing has not gone so well. You have gotten up early to drive to a race, made signs of inspiration, and have cheered me on every step of the way. All the while with a smile and with words of encouragement to keep me moving closer to my dream. And in addition to all that you find the time to keep our home in order, volunteer as the Leader of Alexandra's GS troop, volunteer on the Park Girls Swim & Dive Boosters, and work as a Critical Care Nurse. Some think completing an Ironman triathlon is an amazing feat, well maybe they should try a day in your shoes.


In just a few weeks, I will be traveling to Madison again, this time not as an athlete but as a volunteer. I have tentative plans to register on Monday, September 10, 2012 for the 2013 Ironman Wisconsin Triathlon. This would be my fourth full-distance triathlon in five years. But before I can register I need to know that it's okay with you. I need to know that you've got my back. I know it's not really fair to ask you to do this again. But if I cannot ask you...

You see Charlene, I don't think I can do it without you. You are my rock when I need stability, the wind that lifts me up when I'm down, my inspiration to keep moving forward when my body just wants to stop, my light when I'm lost in the darkness, my best friend, my lover, my everything.

So I'll await your reply...

Yours Always,
M

Revolution 3 - Wisconsin Dells - Race Report

Sunday, 12 August 2012, was the inaugural Revolution 3 Wisconsin Dells Triathlon. Tackling the Wisconsin Dells would be a mighty ambitious feet for anyone, so keep this in mind as I recap my thoughts of this year's event.

The Rev 3 race series is relatively new on the triathlon circuit with its first race in June, 2010, The Quassy, in Middlebury, Connecticut  and was founded on the principle of change. And according to their website, one of the immediate goals was to make triathlon more interactive and enjoyable for spectators by providing fun things for family members to do while their loved ones were racing.

The Wisconsin Dells, originally named Kilbourn City, in honor of the Railroad's President, was incorporated in 1856. Kilbourn City was a logging town as well as the home of the Ho-Chunk Indian Nation. The town was renamed to Wisconsin Dells in 1931, which was the name the locals and tourists had always used, with "Wisconsin", derived from the Native American word meaning "dark rushing waters", and "Dells", mimicking the French word "dalles", which means "layers of flat rock", to describe the bluff rock formations. Today the Dells are the self-proclaimed 'Water Park Capital of the World" with over 16 million gallons of water flowing through the parks and over 1 billion dollars in annual revenue. Who's to argue?

This ends today's history lesson; on to the race report:

Pre-Race
Check-In, Packet Pickup, and Expo began on Friday afternoon and continued on Saturday. There was no race day check-in or packet pickup allowed. Logistics would be a challenge throughout the weekend with the swim and transition areas being about 3/4 of a mile from the race finish. The expo, check-in, and packet pickup were located at the race finish which was tucked in behind Noah's Ark (The Largest Outdoor Water Park). All in all, it was not a horrible location and finding parking was not really an issue once you got your bearings. In general, the check-in process was painless. The one quirky and very intentional item of note was the SWAG bag pickup. It was located in the far right hand corner of the Rev 3 merchandise store. Really? The SWAG bag contained the usual suspects (adverts and local coupons) plus a pair of Blue Seventy swim goggles and a Rev 3 visor, which all came in a Muscle Milk sport bag. However, you would need to finish the race to get the shirt.

The Expo was small with just a few booths. There was a race ministry booth, an Ulman Cancer fundraising booth, Pilot/Flying J, who is the presenting sponsor of the race series, Powerbar, and a few others. It took 15 to 20 minutes tops including the check-in process.

Bike check-in and athlete meetings were mandatory on Saturday. There was also an official swim practice on Saturday morning. The bike transition area was located about 1/8 of a mile (up hill) on a paved driveway from the swim exit. At the athlete meeting it was announced as a 1/4 mile but was a lot closer to 1/8, although I did not measure it with GPS. I was impressed with the bike transition area and the racking system that was used. It was space effective and seemed a lot less cluttered than the traditional bike racks used at most triathlons.

The Swim - 1.2 Miles
The swim took place at the Tommy Bartlett Swim and Ski Show theater located on Lake Delton. A TT (time trial) start was used for all age-group athletes. The process was efficient and executed flawlessly. The water temperature was reported at 73 F at the start of the race. After the invocation and the National Anthem, the race was underway.

The swim course was a single counter-clockwise loop and was well marked. With the TT start, congestion was minimal and I enjoyed the swim. I felt comfortable in the water and kept my stroke long and relaxed. There were no strippers at the swim exit and the run up to transition was long but uneventful. I'm not positive, but I believe the T1 time started when we left the water, so the run was included in the T1 time.

The Bike - 56 Miles
Challenging.

If this race can sustain itself (yet to be seen), this bike course has the potential to become legendary. It is without question the toughest bike course I have ridden in a race. The course, similar to IMWI in that it is a lollipop shape, gets serious almost as soon as you leave transition. The course has, what the race directory called, 'three serious' climbs and provides the athletes varied challenges throughout the ride. The Door County Half boasts the moniker 'Are you tougher than the Bluff?', well nothing against Door county (I've done that race three times and love the challenging course it presents) but the Bluff Rd. climb and subsequent descent down Tower Rd. on this course, 'OMG', hold on to your seat posts; and when you see the 'caution signs', pay attention! They are there for a reason.

My day presented plenty of challenges, from the front brake sticking problem that took several stops to finally resolve, and to a bathroom break that will remain anonymous. On race day I was pretty unhappy (in general) about how the day transpired, but in retrospect, given my training (or lack there of), I got out what I put in.

The Run - 13.1 Miles
The challenging and interesting run course was an out and back affair. The course presented a logistical nightmare for the city, the spectators, and especially the tourists of the Dells. One lane of traffic was closed on two of the busiest sections of roads in town. The course was well staffed with course marshalls and police officers directing traffic. The water stops were adequtely stocked and staffed (the volunteers throughout the day were terrific; A+). Although the course was interesting with the sites, sounds, and smells (some not so good) of downtown Dells, they might want to reconsider the route logistically.

My run/walk/jog/walk went south at mile 2. My left leg kind of stopped working. I had some kind of a nerve thing going on in my hip that would make my leg all tingly and numb and a reoccuring cramp in my quad just above the knee. I could run maybe a couple hundred yards before returning to walk mode. I was pretty much mentally defeated and I'm sorry to say (and somewhat embarrased to admit) that before too long apathy set in. There was just no real desire to try and push beyond the surface pains my body was expressing. I had no doubt that I would finish but that was about the extent of it.

The Finish and Post Race
The website touted a waterslide in the finish chute, they lied. The Rev 3 race series promotes having your family members cross the line with you (if you desire), a nice touch. The finish arch, the big screen scoreboard with each althete's picture (which was taken during check-in) being flashed as they crossed the line, and the finisher's medal were all well done.

What was not well done was the post race food, the finishers shirt, and the posting of results. The food (or lack there of) consisted of a pickle spear, some crummy looking potato salad out of a bucket, chocolate chip cookies, and a boiled bratwurst. AND there were no drinks, other than what was being handed out in the finish chute. REALLY?

The finishers shirt was a white cotton Hanes t-shirt! REALLY? I have enough undershirts, thank you.

The fact that bike transition was 3/4 of a mile away and that parking was at the finish line was an inconvience. So you had to walk to transistion, get all your stuff, and then walk back to the finish area where your car was parked. Not a super big deal but again maybe something to reconsider for future events.

In Summary
If I was to give the series some grades, I'd give them an A for concept, a B- for effort, and a C- for execution. The course was great; A+. It was challenging, interesting, and fair. The timing and scoring was first-class, not having individual results avilable at the finish area was an oversight, I'm sure. Volunteers; A+, they were great throughout the day! SWAG; D+, the visor and goggles are very nice; an A, the shirt; F-- (REALLY?).

At this point I'm not sure that I would consider this event again. It is priced up there with the other high profile events (Ironamn, HITS) and for a mid to late summer Half, my money will be going back to Door County (by the way, great shirt this year, I love orange).

The Summer of 2012

As I weave my way through this post on the eve of yet another multi-sport endurance event, I briefly reflect over the past month or so. They say as you age that time speeds up and slips away. I never believed this would happen for me, but the last few years seem a blur in the rear view mirror of my mind. The sun is about to set on the 28th week of 2012, the days are getting shorter, and I'm halfway through my 2012 race season.

Charlene and I sent our daughter, Alexandra, off this morning on her week-long Mission Trip to Mingo County, West Virginia. The St. Rita's youth group will work in the area helping families in a variety of ways. We then loaded the car and headed west to Sibley State Park, about 15 miles north of Willmar, MN. I'm participating in the Heart of Lakes Triathlon (HOLT) in the morning in Annadale, MN. The state park is 55 miles west of Annandale, and we are planning to stay at the park until Tuesday morning. As we drove, we reminisced on the last time the two of us camped alone and agreed that it was prior to our marriage a mere 27 years ago.

My last post was the Buffalo Triathlon race reoprt on June 3, 2012. Since then we were in Duluth for the 36th running of Grandma's Marathon, in Afton, MN, for the 19th edition of that race. And now in Annadale, MN, for the 27th edition of the Heart of the Lakes Triathlon. This will be my first race here on what promises to be a very warm summer day with high temperatures expected in the low to mid 90's.

This has been a very strange and erratic training year. Life has been very busy outside the training and racing scene and has provided many challenges in sustaining a consistent training schedule. The less than stellar race results and the few extra pounds I'm carrying around are evidence of that. So as the anticipation builds for tomorrow's race my expectations are tempered in this reality. I remind myself that it's okay, I do not participate and compete becuase I have to. I participate and compete because I like to; it makes me feel alive.

2012 Buffalo Triathlon Race Report

The 2012 Buffalo Triathlon is in its ninth year and going strong. The weather, wow, very nice for early June with race day temps approaching 80 F, mostly sunny skies to start, and light winds out of the south.

The Buffalo Triathlon remains one of my favorite events of the year. I hope it remains on my calendar for years to come. I enjoy this event for many reasons; the town and support of the volunteers, the small town grass roots feel of the event, the high level of competition, the challenging course, and the list goes on.

This year was made even more special for me because my daughter (Alexandra) and two of her high school swim mates and friends(Peyton and Maddy) were participating as a team. They signed up for the Olympic distance event (the long course) and Alexandra was swimming, Peyton doing the bike, and Maddy the run. Alexandra has done the Miracles of Mitch Triathlon a couple of times, but this would be the girl's first go at an event of this magnitude.

Needless to say I'm very proud of these three young ladies for taking on this challenge and completing the event strong. Each had to face a variety of challenges throughout the day and each found a way to overcome those challenges and finish their leg of the event strong.

Alexandra, already a three time letter winner in swimming for Park High School and just finishing her Freshman year, has a deep seated fear of open water. Unfortunately, I think this is something she inherited from me. My anxiety in open water is only tamed by repetition which seems to desensitise the fear with frequency. She, on the other hand, has only had a few open water swims ever. Once last year at Square lake, and twice this year, once Saturday evening before the race, and once on Sunday for the race. Like me, she does not like when things, people, seaweed, fish, etc. touch you while swimming. In addition, her imagination gets the best of her; I wonder what might be down there and maybe it will come up from the bottom...

On Saturday, after checking in to the hotel, we went over to Sturgis Park where the triathlon start\finish would occur to swim a bit. Alexandra also decided that she would not be wearing a wet suit, she was planning on wearing her fastskin for the race, but for the practice, just a suit. After the initial shock of the water temp (actually not too bad, probably 68 - 70 F range) we started out toward the fountain, the first leg of the swim. Within a couple of hundred yards she was pulling on my leg, and she had that look (what have I gotten myself into?). The water, in addition to being cool, was choppy and there was a significant amount of weeds. We continued on and when we got to the fountain (maybe 500 yards or so) we stopped. I could see the concern in her eyes. We chatted about pacing and strategy, turned, and headed back in.

I knew that I would need to get her in the water in the morning for a warm- up before the race started, and I was hoping that the conditions would be improved. A calm lake would make a significant difference for her.

We headed back to the hotel and then over to packet pick up. Zion Church in Buffalo was hosting packet pick up and a spaghetti dinner. Brett Oden, M.D., Chris Legh, and Jill Hanson would be speaking, and there was a mini expo as well. The proceeds from the dinner were going to help with the churches' youth groups.

When we headed over in the morning all three girls were anxious about what the day would bring. There was the normal nervous tension, but for them the unknown was weighing on them. I helped them get their transition area set up, and they reviewed the transition area and how the chip would need to be exchanged throughout the day. We got body marked, took some pictures, and then I left them to themselves as I prepared a bit myself.

After the race meeting, prayer, and national anthem, Alexandra and I headed down to the beach for our swim warm up. The lake was calm this morning but felt a bit chillier in the morning air. The biggest drama of the day occurred before we left the hotel. Alexandra brought her old fastskin and put a hole in it while trying to put it on, so she would be going with a swim suit only. She looked around for others but found that 98% of the athletes had wet suits. And the fact that the announcer kept saying 'we do not have an accurate water temp this morning, wetsuits are not mandatory today but highly recommended'...

We got in and swam a couple of hundred yards and discussed more strategy as I attempted to keep her focused on the thing she actually had control over. My biggest fear of the day was that I was in wave seven and Alexandra in wave eight, which meant that unless she passed me, I would not know how she did and that she was okay until much later in the day. This unknowing would weigh heavy on my thoughts for a good portion of the day. As my wave was called to the starting coralle, I gave her a hug and wished her well.

As the day progressed I thought about how the girls were doing. When out on the bike I thought about how Peyton might feel at this point of the race, or on the run, wondering if I might see them on the course.

With about a mile left on the run I saw Maddy heading out on the course. As we passed I uttered some words of encouregment and gave her a high five. After finishing and catching up with Alexandra and Peyton about the swim and bike, I headed back out on the run course to find Maddy. I caught up with her with about 1-1/2 miles left. I offered her some water and told her I would run in with her, to just run her race. When we approached the final 1/8 mile, I let her go to finish it out.


As they celebrated their accomplishment, I felt pride. They each had to overcome a variety of obstacles and challenges and each found the strength and will power to overcome and complete what they had started. I hope they take away from this expierence the knowledge that anything is possible and that they can accomplish anything they set their mind to doing. And thanks for taking me along on your journey!