Kansas Ironman 70.3 Update 5

Today's training went well. The swim this morning consisted of 3,000 meters of drill, swim, and intervals. The wetsuit went on better this morning and I know it was because of the Body Glide and just a second try at it. Actually did not need any help and came out ready to roll. after the workout I practiced taking it off quick like in a transition. I'll hope for people to help! The water was warm today so I did feel I was getting a little hot as the workout went on. Stroke was stronger this morning than yesterday. It's just one of those things that we can't really explain. Juts like in running and cycling. There are those days you just want to box up and keep forever, then there are the other ones. Still amazed by sunrise. The pool was so quiet and peaceful this morning and then drove by a few minutes ago and I don't think that you could get any more people in there. It was packed.

Had a great cycling workout. Rode 50 miles and met up with several others riding the Ironman course. I rode parts of it because I wanted to end up downtown to get some more things done on my bike. Traffic on the highways was as packed as the pool. slowed speed down to make sure I was more aware of the traffic. Tried a new idea today that worked out fantastic. I met last evening with the current age group world champion ironman and his wife who got third in her age group. we went over so many things about the upcoming race. So many great suggestions. Practiced putting things out for the transitions and also what things I should have at the transitions and also backups of things. They suggested that in addition to the two bottles of my drink mixture on my bike that I also ride with a Camelbak. I am trying to carry 900 calories on my bike and the Camelbak allows me to do that. I also have a new Bento Box that fits on my crossbar and in it I have the GU Chomps and Hammer Endurolytes and Endurance Amino Caps. It was also filled with my drink and lots of ice. It kept my core cool the entire ride which was fantastic. In addition to that, the drink coming out of the Camelbak was nice and cold which tasted great. It did add a little weight but it was well worth it. Try it and see what you think. For me, it's a keeper!

After the ride I did a short 20 minute run to try out running in my tri suit. Felt good to run and the suit was great. Nutrition today was done mostly on my bike but did have the same food and hydration menu as before for the swim and ride. Tonight is a "going out to eat" night so we'll see what I can find.

Tomorrow's training will be an 8 mile run, 30-35 mile ride and an hour swim.

Forward we go! May your roads, trails, lakes and pools be happy and safe and may they give you peace of mind!

Kansas Ironman 70.3 Update 4

Started off today with an early morning swim of 200's drill, kick, swim, drill, kick, swim. The 8 150's swim with 20 second break between 150's. Then I did a cool down 200. Total I think around 2600 meters. I had the wetsuit (2XU) debut today. I was uneventful actually except for the getting on and off. Wow, that is really difficult. Body Glide helped but I will have to have more practice. I will wear it again at tomorrow's early swim. As typically happens to a rookie doing an Ironman, everyone vanished when it came time to finally zip me up. Yep, let the rookie figure it out. Well this rookie did. I just went on out and got some help getting the back all together. Kinder minds prevailed. When I actually got in the water it was unbelievable how much floating power. I don't even think I kicked during the first 100 due to the fact that my feet were out of the water. The suit restricts your stroke and I will have to get use to that, but I finally got somewhat of a hang of it towards the end. It does give me some confidence as far as staying on top of the water better and not letting my hips sink. Need to keep my head down more and also practiced looking ahead without taking a breath. also, worked on extending my arms above my head on each stroke,reaching more. So tomorow, more of the same. Wetsuit episode #2. Stay tuned.

After the swim I went on a 30 mile ride concentrating on staying down on the aero bars as much as I could and also working on the gears I would use for the hills. Still not happy with my hill techniques yet. Would like to not be in the lower gears. I tried out my 2XU Tri-Suit too for the bike. Really liked it. Very comfortable and had a light feel to it. Ride was very good today. HAd good strength.

Nutrition today was not what it should have been. My fault. Took a nap and got out of whack as far as routine. One banana before swim + Hammer Nutrition Supplements during and after swim, my special mix of powder drink. Then nothing before ride, mistake stomach was growling, and after ride had Hammer Recoverite Shake. Snack this afternoon was one of my nutrition bars that I make. Dinner was chicken and a sweet potatoe. And in a few minutes I will have my before bed Casein Shake. The part that I messed up on was not enough hydration and a good blend of carbs and protein in liquid form. That will be corrrected tomorrow. Be sure of that.

Tomorrow's training starts with early morning swim, followed by a 50 mile ride, followed by a short run. Within the next few days my goal is to get in the lake and swim and on Tues and Thurs practice Transitions 1 & 2 at the lake.

Feeling pretty good tonight. But... Didn't sleep well last night at all. Put two protein drinks too close together and I had way to much energy to sleep. Shoulders were a little sore from the wetsuit changing my stroke a little. So went into today's training with 4 hours of sleep.Not good. Must get better at getting to bed at 9:00PM.

Looking forward to reporting in tomorrow night.

Forward we go! May your roads, trails, lakes, and pools be happy and safe and may they bring you peace of mind.

Kansas Ironman 70.3 Update 3

Interesting day today. Started the day a little sluggish and in a very reflective mood. That was after a night in which I was trying to identify everything I needed to do before the Ironman race. Of course no one was listening to me as I was downstairs having a snack. No on was up at 2:00AM. I mean, what do yo do when you can't sleep and have ideas and thoughts racing at an incredible pace through your brain? Have some of those bars that I make that I told you about. Yep, had two more. Then wrote down a few things. Organized a bit. Then went back upstairs and promtly went to sleep. Zzzzzzzzzzz

Today's training involved running 4 miles with steady 1/2 marathon pace repeats of each 1/2 mile with 30 seconds rest in between. Legs were very heavy for the first few and the really came back to life for the end of he workout. I was glad about that. Foot strike was better and softer. Then after the run I did an easy ride of 20 miles. Felt very good. I am a little concerned about my bike. It is making grinding/rattling noises in the gear and crank area. I just got it serviced and I am not happy. Going up hill sound like I am going to lose the bottom of the bike. May take it back this wekend. I'm sure they'll be glad to see me on such a busy holiday weekend. I know the changed the chain and I am wondering if that is it? Any suggestions. This rookie need help fast!

Nutrition was really the same as yesterday except that for lunch I went out and had an incredible vegetarian panini sandwich with a cold quinoa salad with black beans and roasted red peppers. Tonight's routine was altered a bit as I did not have dinner. Just a dinner snack between the Recoverite drink and the Casein Shake.

Had 4 groups of cars with windows rolled down yelling at me tonight. What's up with that? Seems like they try to get so close to you and yell. Highways were very busy already with Memorial Day traverlers. So let's be careful out there!

Tonight I am going to give you a challenge. A very good friend of mine and I had lunch today at a great place called the Community Mercantile. Basically a health foods store. As we talked about other stores, he posed a suggestion that we really should only shop around the perimeter of the store. That we could get everything "healthy" that we needed. Our basic body engine fuel. It's when you step into the aisles in the store that you encounter the things that are really not good for us and fairly unnecessary to our well-being. High carbs, high fat,hhigh sugars, and very processed. Mentally take a trip around where you shop and see if you could survive on the things offered on the perimeter. Then next go see if you can stay out of the aisles that give us trouble nutritionally. Make some comments here on the blog so that people can see if this holds true. I really think we have to eliminate most health food stores but take a look there too. I there a difference from the perimeter to inside the aisles?

Tomorrow's training consists of early morning swim and a 30 mile spin. The new wetsuit debuts tomorrow. So here we go. Hold on to your .....well nevermind.

Forward we go! May your roads, trails, and pools be happy and safe and may they give you peace of mind!

Kansas Ironman 70.3 Update 2

Today's training went well. Started off with an early morning swim. We began at the outdoor pool and will be there the rest of the summer. The outdoor pool has 50 meter length lanes instead of the 25 meter lanes at the indoor pool. There was a cooler temperature difference when you figure in the outdoor air too. Today's distance total was 1,900 meters. The sunrise during the swim was incredible. Will probably wear my new wetsuit Friday that I got today along with my tri-suit. We also started at a new time of 5:00AM which meant a 4:00AM wake-up, dress and get the skin suit on, take Hammer supplements, and eat a banana on the drive to the pool. During the swim I drank a special energy drink mix and after the training swim I had a whey protein drink. Breakfast consisted on Peanut Butter and Whole Wheat Crackers this morning. I know, but it is good protein and carbs.

Mid-Morning snack was another banana and a Brown Rice Protein drink. Today's lunch was 3 sliced hard boiled eggs on flatout bread with pickle relish mixed in. Also, had two oranges. During the day I had 2 packets of Emergen-C for a total of 2,000mg Vitamin C in 16oz of water.

Before my afternoon training ride I had a protein bar that I make here at home that settles very well on the stomach and provides a great blend of protein and carbs before the ride or run. I usually have 2 bars. The training ride this afternoon was a 40 mile ride with 4- 10 minute threshold paces within the ride. I am really liking my new carbon aero bars. Provides a great position in a variety of riding situations and really takes pressure off my back. what a fantastic acquisition! After the ride I had a Hammer Recoverite drink and will then have dinner (Yet to be determined) and the before bed the Casein shake with a banana.

Felt good about training today. Especially the ride this evening. Weather was again a threat in the forecast as was this morning's forecast for the swim. We really have had enough rain for a while! Enough!

Friday the wetsuit will provide in water challenges as well as challenges on dry land of getting it on and off. I have had some great suggestions of using Body Glide as well as plastic baggies to help get it on and off. I may charge admission Friday just to watch the rookie struggle to get the suit on for the first time.

Tomorrow is a short run and a shorter ride. Will give you the full report tomorrow evening.

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mnd!

Kansas Ironman 70.3 Update 1

Thought I would do a daily update as the Kansas Ironman approaches in less than two weeks (June 6th). These updates will include training for the day, nutrition, as well as thoughts and reflections. Some days the post will be short and I am sure some days it will be long. This will be my first Ironman (Swim 1.2 Miles/Cycle 56 miles/Run 13.1 Miles) so I know there will be lots to share.



I have run several marathons and ultras but decided that there was a need for a new adventure. So far, that has that has not been a disappointment. Each day brings new information for the mind and body to take in. Just like marathon and ultra training, there are good days and days that are a challenge. I have always felt that coaches and consultants should not coach themselves. So it is in that light that I have put my training in the hands of a fantastic coach. He has years of experience in cycling, running, swimming, and nutrition. It makes me appreciate all the more the training plans and information that I give to my own clients.



The biggest jolt in the training has been the early morning swims. Generally all of my running training before has been in the evenings then mornings on the weekends. Not so anymore. It's wake-up at 4:00AM and swim for it!



Here is a brief sampling of a schedule for the week:



Monday: 5:00AM Swim/Afternoon Spin of 20-25 miles

Tuesday: Afternoon Running Speedwork/Followed with a 20 mile Spin

Wednesday: 5:00AM Swim/Afternoon Spin 2.5 hours

Thursday: Same as Tuesday

Friday: 5:00AM Swim/Afternoon Run of 4-6 miles/Afternoon Spin of 20-25 miles

Saturday:5:00AM Swim/Morning Run of 10-12/Morning Spin of 25 miles

Sunday:Morning Spin of 2.5-3.5 hours



Nutrition has been key. With the additional training I have had to add calories to fuel this engine. A good breakfast followed by a mid-morning snack (Brown Rice Protein and a banana), then lunch and a mid-afternoon snack before afternon training, following the training I have a huge glass of Soy Milk and then dinner about an hour after. Evening snack consists of a large Casein Portein shake. Hyration has increased big time even though at first I swallowed enough pool water to keep me going for several days. Electrolytes have also been very important as there have been some mornings at swim training that I have had to deal with some light cramping in the legs. That seems to be better now.



Mentally, just getting the confidence that I can put all three of these together in one day has been the ultimate goal. Telling the brain that yes we are going to run after a 60 mile ride is difficult until it realizes that in fact we are going to do this. Also, I will be swimming in the lake soon to get the feel of the "out of pool" body experience. Today, I'm a little tense.



Today's schedule calls for a 5 mile run followed by a 20 mile ride directly after. Weather today is a threat, as thunderstorms are forecast to move in about the time I start. Hope they hold off!



Tomorrow will be a recap of today's training and a look ahead at upcoming training.



Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!

Big Sur Marathon Race Report/Boston 2 Big Sur Challenge

Boston 2 Big Sur Challenge: 2 Marathons, 2 Coasts, 6 Days

Upon arrival in San Jose, Ca., I knew it was going to be a great trip. The weather was beautiful and the drive up to Monterey was incredible. Still a little sore from the Boston Marathon a few days earlier, I did some light runninig and swimming training before the race. It was good to get things loose and get the blood flowing for what was to be an exciting and scenc coourse.

We stayed at the Marriott Hotel which was the host hotel. That was ver nice since it was right across the street from the Expo and one of the stops or the bus shuttle to the start. The hotel was runner ready and provided many services that were geared to the runners. Most of all they understood requests and inquiries about where the best pre-race food was located. There were many, many outstanding restaurants in the area.

The Expo was fantastic! Not huge but just the right amount of vendors. As part of the Boston 2 Big Sur Challenge, I was treated to a special booth to pick up race bib number and final instructions. All aspects of the arrangements were made very easy by the event staff and the many volunteers.

The day before the race was spent resting and keeping down as much as possible. I did go over to teh Expo and hear Dean Karnases speak which was a real treat. Pre-race dinner the night before consisted of Salmon, cauliflower masched potatoes and the tradidtional servings of bread. Lots of water of course as well as Hammer Heed during the day. I had been hydrating all week with Hammer Heed and water and also drinking Hammer Protein shakes of Soy and whey. I did a good job of hydrating. Also, took several long walks along the beach and also most of the runs were along the beach too. Wanted to keep the legs moving and ready to go.

Race day dawned with a wake-up call at 3:00AM. Whew! The earliest yet for me. I ate a banana, got ready with extra layers of clothing, got my drop bag,a dn supplements and headed down to the buses for the trip up to the start. What a fantastic send off from Berta, daughter Kelsey (Celebrating her birthday with this trip), and her boyfriend Ryan. Can you imagine them getting up at that hour to see me off? It was great. Also had great calls from Andy and Katiy that brought much encouragement! Oh, and by the way, at Big Sur you ride to the start in motor coaches. At least most of the runners did. I was in bus paradise. I love motor coaches!

We arrived at the start where the temperature was around 40+ degrees. The whole start area was organized very well with food and drink available to runners. Plenty of pota-potties. There were many necessary and informative annuncements made as well as music. There was a short delay to get all of the buses unloaded but it was minor.

The start was down a long road of redwood trees. Wow! So......After the first mile, I turned my watch off and said this one is just or fun and to enjoy the sights and sounds of the California coast! This was funtime, not a timed race for me. I haven't done that before. It was wonderful! Just enjoyed the scenery and ran at an even pace so that I could take it all in. I had run agressively at Boston and just wated to take it easy.

Here is a course video so you can see what I mean. It is about 20 minutes long but well worth it.

Crossed the finish line at 4:50. Not a problem when you are having fun and enjoying the race. I talked to so many wonderful people. Some first time marathoners, some that had done it many years. also, stopped and took pictures for a cople of people. This would be a tough first marathon though. Hammer Supplements, GU Chomps and my Brooks Infiniti's performed great. Feet and body felt good.

Post race food at the race sight was great except that I drank pineapple juice which I will never do again. Didn't settle at all on the stomach. I never do that. don't know what got into me. There was a special VIP tent for the Boston 2 Big Sur Challenge runners which was great and the is where I got my Incredible jacket. Also, got two great ceramic medallions. One for the marathoon itself and one or the Boston 2 Big Sur Challenge.

At the post race party at the Marriott which was really first class, I got to meet and talk to Dean Karnazes. That was way cool!

Wow, what a great time! Now training concentrates on my first Ironman on June 6th. The Kansas Ironman 70.3.

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!

Big Sur Update 3

Quick update tonight as I head to bed early for the 3:00AM wake-up and to catch the bus at 4:15AM. spent the day resting, eating, and hydrating. Did some race strategy work and listened to Dean Karnazes at a runner's forum. He did a great job with his talk and gave some sound advice. Before he spoke there was a panel of running experts that also were excellent. It's always great to here about how they prepare and what they go through for their races too.

Dinner tonight was salmon, cauliflower mashed potatoes, bread and some great water! Had a good awalk to and from the restaurant so was able to get the legs in motion. Did a short run of 30 minutes this morning and nothing else today.

I'm all packed up and clothes laid out as well as the drop bag and supplements. Will probably run with a pace group tomorrow gain some knowledge from them too. Take care and have a great Sunday run,bike , or swim!

Forward we go! May your roads, trails, and pools be happy and safe and may they bring you peace of mind!