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.

Great Expectations

We are less than 6 days from the first of three 'A' races this season and expectations are high. But before we get ahead of ourselves, let's first wrap up May.

May was a busy time and the month has flown by like a blur. It has been a strange weather month and most Minnesotans are scratching their heads wondering if Spring is lost and in some service station asking for directions. Although, we are very thankful in the upper Midwest to have avoided the tragedy that has struck so many in the Midwest and southern states. My prayers go out to all the families affected by these powerful storms.

The month started with the Minnesota Ironman 100 mile Gran Fondo event in Lakeville, MN on Sunday, 01 May.

What is a Gran Fondo you say? A Gran Fondo, meaning Grand Ride, has its roots in Europe and is becoming more and more popular in the US. A Gran Fondo is a mass start, timed bike ride of varying distances. The Minnesota event had two distances in its inaugural year, a 68 mile and 100 mile ride. Click here for a map of this year's course. This was my third year doing this event. In previous years it has not been a Gran Fondo, but just a 100 mile ride. A Gran Fondo is not a race per se. It is timed, so it definitely has a little different feel than your ordinary 100 mile bike ride. This annual Minnesota early season ride (celebrating its 45th anniversary) is notorious for providing its riders with interesting weather.

One of the riders this year commented that he knew exactly how to make it snow in the middle of July. “It’s easy”, he said. “You just have to hold another Ironman.”

17.5 miles into the ride I went to adjust my Cat's-eye bike computer only to watch it fly off my bike, bounce, and disappear. I spent a good 20+ minutes searching for the little red device only to give up in frustration and leave it to its hidden resting place. Other than this, the amazing head wind for the first 50 miles, snow, drizzle, and frigid temps (35 F, wind chills in the single digits), the event was uneventful.

Less than 8 hours after completing the ride I was on a plane traveling to the UK and DE for two weeks on business. The weather in Europe during these two weeks was pleasant with plenty of sunshine and warmer than average temps. Actually while in Koln, DE, highs were in the mid 80's. These trips always have their challenges on the training schedule, and this trip was no exception. I was limited to running but did manage to run most days. I really enjoy exploring new places and running up and down the Rhine river in Koln was very nice.

Another nice surprise while in Koln was meeting up with my brother, his new wife, and my mom. We were only able to spend a few hours together, but I enjoyed every minute.

I returned to Minnesota on Friday, 13 May.Good thing I'm not superstitious. The flight landed at around 17:30 Friday evening. On Saturday, 14 May, at 09:00 I was in Oakdale for the 'Oakdale Spring Classic Duathlon'. As stated earlier 'Spring' was still MIA in Minnesota. When I left the house Saturday morning, the thermometer in my car flashed 35F. It was drizzling, breezy, and the forecast did not promise any major improvement. This was the event's 7th anniversary; my second. The event consists of a 3 mile run, 14 mile bike, followed by a second 3 mile run. The actual distances fell a little short of what was advertised and the run course was altered slightly from last year so a head to head comparison would not be possible. Considering the transatlantic flight the day before, I was happy with the results.

If you recall, last year we had a similar scenario. We had run a half-marathon, traveled to Europe, and returned to ride the 100 mile Minnesota Ironman. The other coincidence to last year was the eruption of a volcano on the tiny island country of Iceland. Fortunately for me, this year I was on this side of the ocean when the volcano erupted. Apparently, the virgin we sacrificed last year didn't meet with the Volcano God,s approval...whoops.

Now with only a few days left in May 2011, anticipation starts to build towards this year's first 'A' race, the Buffalo Triathlon. All three of this year's 'A' Races are triathlons; Buffalo (Olympic; 1500M swim, 40K bike, and 10K run), Door County (Half Iron; 1.2 mile swim, 56 mile bike, and 13.1 mile run), and Madison (Full Iron; 2.4 mile swim, 112 mile bike, and 26.2 mile run).

Expectations are high, yet reserved. All anyone can really hope for is to tow the line on race morning injury free, be healthy both physically and mentally, and to be as well prepared as possible to face the challenges that await on that given day. Endurance sports are funny that way. So much time and effort are spent training and preparing for a single event. There are so many factors that go into any given race. For a middle of the pack age-grouper (like me) the focus has to be on the journey not the destination. Do not be afraid of failure; embrace it! It adds flavor...yum!

“Success is a journey, not a destination. The doing is often more important than the outcome.” –Arthur Ashe

2011 Cippewa 50K - Race Report

The weekend started on Good Friday, I took the day as vacation. The day started early, Alexandra had her 4 month follow-up with Dr. Perra, her spine doctor. In December this past year she was diagnosed with moderately severe Scoliosis. Her curve is on the edge of operable, which is not a good thing. The appointment went well, the best we could hope for actually. Her curve did not change. She did grow another 3/4" since January which is of concern, since growing means more potential for change in her curve. To put things in perspective, Alexandra is currently 5'10", Dr. Perra predicted that with a straight spine she would be 3 to 4 inches taller, 6'1" to 6'2". So the plan remains the same; continue to work with Coach T to strengthen her core, swimming with SEMS and Park H.S., going to the chiropractor, and taking Ibuprofen to control pain. The pain, we think, is due to several degenerative disks and arthritis in her spine.

Next, it was over to Kramarczuk's Sausage Co to pick up some Babka (Easter Bread) and a nut roll. We had pierogie for lunch in the restaurant before heading home. Our Easter Saturday tradition, which Charlene and I have been doing for nearly 30 years, and the family has done since before we were born, is to have a basket of food blessed and then share it with family or friends. The basket contains, ham, kielbasa, colored eggs, bread, wine, butter, cheese, salt, horseradish, etc. When I registered for the race, I did not realize that it was on Holy Saturday. The current plan, primarily due to the weather forecast and the basket blessing, was for me to go to the race and Charlene and Alexandra to get the basket blessed, and then to have Christopher and Liz over for dinner Saturday evening.

I was packed and ready to go Thursday night, so when we got home, I was on my way to New Auburn, WI by 13:00. The 2+ hour drive ended up taking me closer to 2:30. I got lost in Wheeler, WI, with no cell coverage. I felt helpless. It's amazing how dependent we have all become to being connected. As I sat at the intersection of highway 25 and 170 contemplating which way to go, I thought about what I would do if the car broke down, and felt a bit anxious. I knew I needed to head northeast of my current location, so I headed in that general direction. I pulled into a gas station near downtown New Auburn around 15:30. The Ice Age Nature Center was another 8+ miles outside of town. I arrived at 15:45 to find Randy Fulton unpacking his truck and trailer. A small group was helping him unload the race gear and setup. I wandered around the nature center, walked down to the trail, and quickly got a sense that this run was going to be unlike any endurance race I had ever previously participated in. The small section of trail I explored was 18 or so inches wide, steep ups and downs, roots, rocks, oh my! I was one of the first to pick up my packet and my cool event T, and after chatting a bit, I decided to see if I could find my hotel.

When I made the reservations, I seemed to remembered the hotel being closer. I was spending the night at the AmercInn located in Chippewa Falls, home of the Leinenkugels Brewery. Chippewa Falls was 27 miles south of the race start. The hotel was across the street from a Kmart, Pizza Hut, Dollar Store, and a few other establishments. I checked in and laid out my stuff for the morning. I soon realized that I forgot my race belt and was now wondering what to do. I needed to be able to carry some nutrition with me. There were five aid stations on the course. A quick internet search for sporting goods stores came up empty. The closest Dicks Sporting Goods was in Menominee, 1+ hours away. On my way to Kmart I stopped at Pizza Hut and ordered a cheese, green pepper, and onion pie for pickup. I smiled to myself, when in Kmart, I carefully asked where I might find a waist pouch. Last year while in the UK I learned that "Fanny" in the UK referred to a part of the female anatomy that should not be discussed in public. Luckily, I was able to find something I thought would work okay. It was a bit big and hardly designed for running, but it would have to do. I picked up my pizza and headed back to the room. It was raining hard now and thoughts of what that would mean tomorrow started to consume my thoughts.

Race morning came early. I was up a half dozen times since midnight. It looked wet and foggy outside but it did not look like it was raining, at least not hard. I had been debating with myself what to wear. My basic attire was set but I had been wavering on an additional long sleeve shirt, winter hat or cap, and gloves. I finally decided that I would wear the winter hat, extra shirt, and gloves. I planned to switch to a ball cap style hat, and lose the gloves and extra shirt at the turn around. After getting dressed and loading the car, I checked out and had oatmeal, made a bagel with peanut butter, and poured a cup of Jo for the ride. It was raining lightly and the fog was heavy as I made my way back to the nature center. During the 30 minute ride I reviewed my plan for the day ahead.

Nutritionally, I had a couple of hammer gels, cliff shot blocks, and a package of sport beans in my waist pack, and basically the same in my drop bag which would be available at the half way point. I had a five hour energy mixed in my water bottle, which I planned to carry, and one in my drop bag. I also had my cap in my drop bag. I pulled into the parking lot atop the grassy hill, @ 06:30, where the nature center sat overlooking one of the many kettle lakes along the trail. It was still raning lightly, and the air was cool. It was 35 degrees F. I was one of a half dozen or so cars in the lot. I finished my bagel and coffee during the ride and ate a banana while I sat in the car thinking of the adventure that lay ahead.

At 07:00, after losing a layer, I did a 3/4 mile warm up, running down to the stop sign at the sites entrance and back. Apparently 50K is just not enough. What was I thinking?

At 07:30, I headed into the nature center now milling with 150+ runners and their support groups. The time passed quickly, and soon we were hearing the last minute race instructions from the race director and a few words from Randy wishing all well on the day that was ahead.

The rain had stopped and the fog still lingered as the ready, set, go was given to the group.

The start/ finish line is atop the grassy hill out the back of the nature center. The course heads down the hill out towards the road, along the road, back up the entrance road before heading along the edge of the woods, and finally into the woods. I mentally noted the steep downward spiral as I briefly thought of what that will be like when finishing. The thought quickly escaped as we hit the 2 mile marker which was just out the front of the nature center, across the parking lot, and only a few hundred yards into the woods. This, too, briefly went into and out of my thoughts. I had run two miles and had yet to leave the shadow of the nature center. This also quickly passed as my focus turned to the single track trail ahead.

There were mile markers for the first 5 miles, and the first aid station was at about 3.5 miles out. I had yet to even sip from my water bottle, so there was no need to stop here. The trail was already mentally challenging, the ups and downs were constant. The trail winded back and forth, and I hardly even saw the surrounding beauty. More focus was on the ground, within a five foot window of my feet. Before we entered the woods I was concerned about the proximity of the other runners, but by the time we were on the single track trail the group spaced out, and within the first 5 miles, only a few runners were even visible to me. I had been running with the same group to this point. In addition, a black dog with a shaved spot on his lower back seemed to be lapping me. He put a smile on my face when a couple of times while climbing one of the steeper hills, he looked back as if to say, "Hey, you coming or what"? Before long, he too seemed to disappear into the woods.

When I came upon the first of many heavily soaked muddy sections, I tried to avoid the deepest spots. The water was cold as it made its way into my new Asics Trail Attack 7 shoes. I had bought the bright yellow and black shoes just a few short weeks ago. I had put about 45 miles or so on the shoes, and they were comfortable enough. The uppers were mesh and did little to keep the cold water out. I just about lost my shoes through some heavier muddy sections when the suction about pulled my gear from my feet.

At approximately mile 13 on the way out and 17 on the way back there was one of the many obstacles on the course. We had to climb over a barbed wire fence. There was this wooden gate stair thing that aided the travelers. On the way back I just had to stop and take a picture. The gal in the blue in front of me, Lisa I later found out, had been in somewhat close proximity from the start. On the way back she would pull away on the down hills and I would real her back in on the ups. She ended up finishing about 5 minutes ahead of me and won her age group. Along the trail were wooden bridges crossing creeks and marshy areas. Most were little more than two 2 x 8's and were plenty slippery with my wet, muddy shoes.

I took my first fall at 16.6 miles, a barrel-roll down a small hill off the trail. My second was about 10 miles later when I tripped over a root and did a face plant. Good thing the ground was soft. Does a runner falling in the woods make a noise? Yes, but no one other than me was there to hear or witness these acts of gracefulness.

I did as planned and made the switch at the half-way point, losing a layer, the winter hat and gloves. I had only eaten one gel on the way out, I dumped the revved up water long ago for just plain H2O. I left all my additional supplies in my drop bag.

The race leaders had passed me about 1.8 miles from the turn-around, so they were 3.5+ miles ahead and looked strong. The lead female runner passed me less than a mile later. The Garmin indicated 15.4 miles on the way out. I was just over 2-1/2 hours into the day. My legs felt a bit wobbly. I did not feel hot, but my shirts were soaked in sweat.

At about 18 miles I could no longer feel my toes on either foot. They were completely numb from the cold, muddy water. It was about Menominee on the ride home before I could start feeling them again. The uphill and downhill portions seemed steeper on the way back in. There were multiple times on the way back that stopping seemed much more appealing than continuing. When I went by the 26.2 mile point, the thought of another 4.6 miles seemed absurd. In the weeks leading up to the event my long run was just over 20 miles. I had run a total of about 6.5 miles on actual trails, nothing like the ones I was running on today. I had no right to have any real expectations for the day. If I finished, I was guaranteed a PR.

The 5 mile marker was a welcomed sight and a curse. 5 more miles on this trail was not a comforting thought. I managed to keep plodding forward, one foot in front of the other. I was trying to push all thoughts other than forward motion out of my mind. When I broke out of the woods back into the grassy hills below the nature center I could only see one other person in front of me. The climb up those last hills was a cruel joke. When I crested the last hill and was but a few hundred yards from the finish, I mustered up a jog and crossed the line.

According to the Garmin, the round trip was 30.79 miles, there was 8010 ft of total ascent, 7968 ft of descent, and I burnt nearly 5000 calories. My muscles were sore, my feet agreed, toes were numb, and I was grateful that this adventure was over. Before running this event I was told that running trails was easier than running on the road. I was also told that this course was relatively flat. I've gained a new appreciation for those who run these types of events. It was without question one of the most challenging endurance events for me yet. Prior to this I had fleeting thoughts of maybe trying some longer trail runs next year, maybe even a 100 miler. Now I can only just try to take this all in and let it marinate for a while.

Today, as I write this race report, I still feel the sting in my muscles. After dinner the family went for about a 4 mile walk, the afternoon was glorious this Easter Sunday day. As we walked I pondered yesterdays 5oK and cannot even imagine running any farther in a single outing. Although, earlier in the day I briefly looked at the 50K in Afton on July 2nd, and did click on the register now button, it was only a brief moment of insanity. Stay tuned...

Can I have a second helping, please....

Before we start, I just have to comment about the strapping lad I saw on my way home from work today. Shorts, no shirt, carrying what looked to be a 50+ pound back pack. It's a nice day here today, sunny, and 40 F (4.4 C)... only in Minnesota, Hooya!

During a typical year of training and racing I typically get my share (a bakers share) of humble pie. It is amazing how the human mind works though, and we so soon forget the bitter sweet flavor of humility. Each serving brings us back down to earth and provides an opportunity to reevaluate and adjust (or not). In my case, even though I do not actively seek out these opportunities, I do look at them as constructive feedback that I try to action.

Yesterday I got my first healthy serving, when on tired legs, I ventured out for my first long (20+ mile) run of the season. Just in time too, since the race season officially starts a week from Saturday (Camp-Wannarunamileormore; half-marathon on 09 April; registration is still open). The long run is in preparation for the Chippewa 50K trail race, 23 April.

It does not really matter whether you are a rookie training for your first 5K or sprint triathlon, or if you are a seasoned vet (like Todd and Scott) training for the 'All Day for Admission Possible', a 100 mile trail run.), or like me, a middle of the packer. You will have opportunities to strap on the 'Humble Pie' feedbag and get your fill. The question you need to ask yourself is what will you do when the opportunity arises? Will you use it to reflect and adjust?

For me, this year, late Feburary, I started fantasizing about the upcoming season. I was a couple of months into my 'throw it in the blender and see what comes out' approach to training this year. Why not, it had been nearly 5 months since Ironman Wisconsin. It was becoming a distant memory, the pain and challenges of that day had started to fade. My confidence was growing and I was feeling good about my progress (or perceived progress).

Yesterday brought me crashing back to reality as I trudged the last couple of miles (uphill, on my well- planned trek). My hips felt like they were nailed onto my body with rusty nails. I was looking for the Tin Man's oil can. I tried breathing into my hips, a yoga technique that my Yogi Sara @ LTF has been trying to teach me to no avail. I finished, grimacing and groaning, barely able to walk. I crawled into the house and directly filled the tub with ice water and climbed in.

The good news; today I feel like yesterday's pain is too now just a distant memory. I had a good active recovery day of yoga, spin, and a short recovery run. The not so good news; 50K on a singletrack trail, in unknown conditions, is a long, long way for me. The anticipation starts to build. I need to reflect and see what lessons I can extract and what adjustments I can make as I finalize my preparation.

“We choose to go...not because [it is] easy, but because [it is] hard, because that goal will serve to measure and organize the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win.” ~John Fitzgerald Kennedy

2011 Race Schedule

The clock has struck midnight and it is official; 2011 is here. As we look forward to another year of endurance sports I'm hopeful that you too might join in on the fun. I think the schedule for 2011 is complete. I'm excited about what this year has in store for us. There will be many familiar stops on this year's journey to Madison and a few new ones as well. I know you are anxious to hear what is in store; so without further a due...can I have the envelope please.

09 April 2011

Half Marathon - 13.1 mile run
Bald Eagle Lake Park

White Bear Lake, MN

website: http://www.trifitnesswbl.com

The event includes 10K and half marathon distances. The event is a fund raiser for Camp Odayin - A camp for kids with Heart Disease.

The half marathon course is challenging and scenic. This is a intimate event with good support and is for a great cause.

23 April 2011
50K Trail Run
Ice Age Trail
New Auburn, WI.
website: http://www.vacationsports.com/chippewa50.html

This is a new event for us this year, it is also our first attempt at an Ultra Marathon, albeit short by most ultra marathon standards (50K = 31.0685596 miles). This is a trail run, again something fairly new, most of our events have been on pavement. The run at the Burrito Union 10 hour triathlon was a trail run, if this is anything like that, it will definitely be challenging.

The Ice Age National Scenic Trail is a thousand-mile footpath - entirely within Wisconsin - that highlights Ice Age landscape features while providing access to some of the state's most beautiful natural areas.

01 May 2011
100 Mile Ride
Minnesota Ironman Bike Ride
Minnesota Gran Fondo
Lakeville, MN
website: http://ironmanbikeride.org

What the heck is a Gran Fondo?

A Gran Fondo (translated from Italian, meaning “Grand Ride”) is a timed cycling event – a classic, mass participation cycling event for all ages and abilities. Gran Fondos are popular rides in Europe, and gaining momentum on the west coast of the US. It’s not a race, per se, but it gives riders the opportunity to formally time themselves, to gauge their fitness level, and to add excitement to their ride.

14 May 2011
3 Mile Run/ 14 Mile Bike/ 3 Mile Run
Lake Elmo Park Reserve
Oakdale, MN
website: http://www.vacationsports.com/oakdaledu.html

This early season event is a good kick-off to the multi-sport year. The race is well attended and a lot of the big guns are out to test their off season training. Vacation Sports, the event sponsor does a good job, it is a well organized event and has good support.

05 June 2011
Olympic Distance Triathlon
A Race No.1
Buffalo, MN
website: http://www.tribuff.com

Out first A race of the year and our 5th visit to the shores of Lake Buffalo. This movie was shot at last year's event, enjoy.

18 June 2011
Marathon - 26.2 mile run
Duluth, MN
website: http://grandmasmarathon.com




Definitely on the list of favorite events. This year Grandma's celebrates its 35th Anniversary, and our 5th trip to the north shore of Lake Superior. The 26.2 mile run from Two Harbors to Duluth is beautiful, with breath taking views of the largest of the five Great Lakes. This event will always hold a special place in my endurance heart as my first Marathon.

17 July 2011
Half Iron Triathlon
A Race No.2
Door County Peninsula
Egg Harbor, WI
website: http://www.doorcountytriathlon.com


Our second of three A Races for the 2011 season and our third trip to the shores of Green Bay. The Door County Peninsula is often referred to as the "Cape Cod of the Midwest." This popular Midwestern tourist destination offers an abundance of lodging, dining, shopping and entertainment options. The sandy shorelines and majestic bluffs along Green Bay north of Sturgeon Bay provide an ideal setting for a triathlon.



21 August 2011
Olympic Distance Triathlon
Lake Phalen
St. Paul, MN


Another new event on our schedule and the final tune up prior to Madison. This is another Vacation Sports sponsored event. In total we will participate in five Vacation Sports sponsored events in 2011. The Black Friday prices were just to good to pass up!



11 September 2011
A Race No.3
Ironman Triathlon
Madison. Wisconsin


Our third and final A Race of the year. Since 2002, Ironman Wisconsin has been held in the welcoming college town of Madison Wisconsin on the second Sunday in September. Each year, more than 2,000 athletes converge on Madison to participate in this Ironman, which features a 2.4 mile swim in Lake Monona, a 112 mile bike ride through Wisconsin farmland, capped by a 26.2 mile marathon run through the University of Wisconsin campus to a finish line at the state capital building steps.

Probably our last Wisconsin Ironman for the foreseeable future. This will be our third consecutive trip to Madison and I'm sure it will be as enjoyable and challenging as the previous two. I'm not sure what event in 2012 will take its place but these are some mighty big shoes to fill.

We will close the year with two fun runs, the 'Run for the Apples' event on 22 October 2011, a 5 mile trail run which I truly enjoy. And one last new event, the 'Great Pumpkin Chase', a unique event were will will run a 10K directly followed by a 5K on 29 October 2011 in beautiful Lake Elmo Park Reserve to close out the 2011 season.





So once again I urge you to pack your overnight bag and get ready for another adventure on this journey to Ironman....