Back in training

After IM Arizona, I welcomed taking a nice, long break from the 22 hours a week of training leading up to the race. Time away from family, friends, and sometimes my sanity was quickly replaced by deserts after dinner, beers with the guys, and more time swinging Reese in the park. I wasn’t, however, going to allow my fitness level to drop during the off-season too significantly. I decided the colder winter months would be spent getting back some of the strength I had sacrificed to gain stamina. Q1 2010 can be summarized by weighted gym workouts, jogging, and the occasional mountain bike ride. The recent spat of 75 degree weather here in Santa Barbara has motivated me to don the swim cap and goggles, tune-up the road bike, and has rekindled my desire to compete…

Vote for the Gwendolyn Strong Foundation – $1M at stake from Chase Bank

VOTE FOR THE GWENDOLYN STRONG FOUNDATION AND HELP CURE SMA!

Dear friends and family,

My daughter’s best friend, Gwendolyn Strong, is the same age as Reese, and has a terminal illness called Spinal Muscular Atrophy (SMA). Children with SMA lack a gene in their DNA that keeps the motor neurons thriving: Gwendolyn’s body is completely paralyzed, she breathes from a machine, and eats from a tube. Her mind, however, is completely normal, just simply stuck in a body that continues to deteriorate. Reserachers at UC Irvine are VERY close to a cure for SMA, but they need funding to push it towards FDA approval. It’s both exciting and frustrating just how close they are to a cure.

JP Morgan Chase Bank has committed to donating $5 million dollars to non-profit organizations, $1 million of which was already distributed in December. Through a Facebook voting system, the top 100 non-profits were awarded $25,000 in cash. The Gwendolyn Strong Foundation was one of these winners, and 100% of the funds were sent directly to UC Irvine’s SMA research team by the Strong family. Next up is the final round of voting for the grand prize: $1,000,000. The voting is completely done through Facebook, and it starts today: Friday, January 15th, 2010.

This video sums it up: Gwendolyn Strong Video

Imagine that $1,000,000 towards SMA research could actually end this disease. Not “get the ball rolling” on research, not “hope for a cure,” but actually END it. And, most importantly in my eyes, it could save Gwendolyn’s life. The research that is so close to FDA approval is one that could affect babies who already have SMA (like Gwendolyn), and could completely remove them from symptoms. With this funding, its possible that I could see Gwendolyn running around our yard one day with Reese.

Here are some facts:

* Dr. Kierstad (UC Irvine) has dedicated his life to spinal cord injuries. He has already successfully performed a lab experiment on mice that allowed the previously-paralyzed animals to, literally, get up and walk. He is now focusing on SMA research, which is closely related to spinal cord injuries, muscular dystrophies, ALS/Lou Gehrig’s, Parkinson’s and Alzheimer’s diseases. It is his belief that a groundbreaking surgery (so close to FDA approval!) could allow the body to re-build the proteins that are missing in children with SMA. That means Gwendolyn has the potential to be symptom free, forever!
* Money is holding back a cure. Other diseases, such as breast cancer and AIDS, have massive amounts of funding and reserach behind them, but “cures” are still unknown. The “cure” for SMA is just around the corner, but nothing can be done until the funds are there to continue the research.
* SMA is the #1 genetic killer of children under two years of age, and 1 in 40 adults (unknowingly) carry the gene to pass it on.

PLEASE post this link on your Facebook accounts, your blogs, forward it to your email contacts, etc. This is an effort that can only be driven by people voting: the GSF NEEDS EVERY SINGLE VOTE IT CAN GET!

VOTE FOR THE GWENDOLYN STRONG FOUNDATION AND HELP CURE SMA!

Gwendolyn Strong Foundation to Receive $25,000 Grant From Chase And Chance At $1 Million

Some photos to share

Time to get back to work

My time off from working out will end this morning. It’s funny how the training for events like IM and the like become such love/hate relationships. I can’t stand the amount of time it takes away from my day, but it also has me in the best shape of my life. There is also the additional bonus that I’ve been able to eat whatever I want for the last year because of my calorie burn, and I’m definitely not prepared to give that up. I’m also looking forward to adding back basic weight and strength workouts. Since prepping for IM, I almost completely eliminated weighted workouts in order to shed weight. I’m not necessarily looking to add back that weight, but the strength workouts can certainly help me strengthen my core, back, and legs, all of which are so crucial to these endurance events.

On a separate note, my focus for the next several weeks is to find ways we can scale TriathlonForACure.com’s outreach. I’m sure some of you out there know of ways that I can take a small following of fellow athletes, friends and family, and expand this outreach to a much larger audience. Although my site focuses primarily on the sport of triathlon, I’m hoping to include discussions on topics that would appeal to a broad range of athletes, philanthropists, and others challenged by SMA and the like.

As always, I’m open to your recommendations and assistance.

Race Recap

After 9 months of training and 12 hours, 48 minutes, and 30 seconds of racing, I am finally an Ironman. I’ve been delaying this blog post because I just can’t seem to find the words to adequately describe the day. It was just simply amazing.

Sarah, Reese, and I flew into Scottsdale on Friday afternoon and met up with Sarah’s parents and the Smith family, both groups driving more than 10 hours each to join us for the big day. After getting settled into our hotel rooms and grabbing a quick dinner, we all headed off to bed early in anticipation that the following day would be filled with tying up loose ends for the race and checking out the Ironman village.

Bright and early Saturday morning, Sarah’s dad, Bob, and I picked up my race packet from one of the Ironman tents and my bike from TriBikeTransport. The Ironman village was already buzzing with triathletes when we arrived, and as the morning progressed, the main park area would become chock-full of people. I grabbed my race packet, which contained all of the regular triathlon items (timing chip, bib numbers, wristband) as well as two “special needs” bags (fuel bars, sunscreen, etc), which I prepared that morning and dropped off near the transition area. Next was the bike, and after taking it out for a quick lap to confirm nothing had been damaged in transit, I checked it into the transition area where it would stay overnight.

Time for a quick lunch, then back to the hotel where I could relax and get off my feet. My dad and his girlfriend, my sister and her husband, and the Strong family were all scheduled to arrive later that afternoon, and we planned on having a big, pre-race dinner that evening. It was at that dinner, where I was surrounded by 16 of my closest friends and family, that I was reminded how many people have been so supportive of me and my training over this last year and just how thankful I am to have people like this in my life.

The 4:15am alarm seemed to come awfully quick. I sent a “wake-up call” text message to Kelly, who so graciously offered to give up his peaceful night of sleep and join me in the 40 degree desert air.  By 6:30, most of my cheering section had arrived as well.  After a good-luck kiss from Reese, I headed towards the water.

The Swim

What a zoo the swim start was. 2,884 triathletes treading water out in the middle of Lake Tempe, which turned into a feeding frenzy as soon as the announcer fired off his flare gun, signaling the start of the race. Leading up to the race, I had viewed several YouTube videos of the swim start from previous years, yet nothing short of seeing it in person really does it justice. I waited until the swarm had been given a 3 or 4 minute head start before leaving my perch alongside the lake embankment. Despite the late start and battling with the other swimmers, I swam strong and in control. I was able to monitor my breathing really well and basically stayed at a very comfortable pace. This equated to a swim time that was at least 15 minutes faster than I had anticipated. The swim has always been my weakest leg and it was certainly the one that gave me the most anxiety coming into the race. 1:29:06 official time.

T1

My goal for this triathlon had always been to simply finish the race, and my transition (T1 and T2) times really reflect that mentality. I came out of the water, elated with my swim time, but casually jogged into the changing tent, made a complete clothing change into warm, dry cycling gear, said a quick hello to the Strong family who were cheering me on from outside the tent, and then finally clipped on my helmet and jogged out to grab my bike. 10:18 official time.

Bike

After throwing my leg over the bike, I specifically remember telling myself, aloud, the words written in all CAPS on my Ironman training schedule describing this very moment in the race: “PACE YOURSELF, BREATHE, YOU HAVE A LONG DAY AHEAD OF YOU!” So I did just that. The course is relatively flat and fast with a long, gradual climb of a few hundred feet, spread over a 18 mile out-and-back bike loop (37 miles per lap, 3 laps total). Other than a gusting headwind on the outbound portion of each lap, the course was relatively undaunting. My entourage of supporters were at the end of each loop, cheering me on and waving “Go Mike!” signs.  By the time I was rolling across the timing checkpoint and entering my third and final lap, my legs were getting sore and starting to cramp at the hip flexors. I was able to stretch out through the uphill portion of the final lap, and as I was turning around at the half-way on the final lap, I felt a burst of adrenaline, knowing it was (literally) all downhill from there. 6:24:09 official time.

T2

Same motto as T1: take my time, full change of clothing, hydrate, stretch, kiss wife and daughter, hit the road. 13:02 official time.

Run

I thought for sure after 112 miles on the bike, I was going to be in for a very long, difficult marathon run. Surprisingly, I still had some juice in my legs. I paid close attention to my gait and stride, making sure not to expel any additional energy, and was able to knock down the first 7 miles maintaining an 8min/mile pace. Then my feet began to hurt, my hamstrings and calves began to cramp, and my spirit began to fade. My pace slowed to 10min miles, then to 12. I was carrying my Blackberry during the run so I could send Sarah text messages alerting her to where I was on the course, and I felt my phone buzzing with a message that read, “Kelly will meet you near the transition area.” Kelly, who I’ve run several triathlons with and who I personally thank (or “blame” when I’m hurting) for getting me involved in the sport, took one look at my face in the second lap and knew that I needed a mental pick-up. We jogged together for few miles, talked about my performance earlier in the race, and generally just killed some time while keeping my mind off the pain in my legs and the daunting 15+ miles ahead of me. We ran off-and-on together for another couple of miles, well into the evening hours. It wasn’t until around mile 19 when I finally got the boost I so desperately needed. Kelly had just joined back up with me to complete the final 7-mile stretch when we overheard another athlete say, “59 minutes to complete the race in under 13 hours.” I turned to Kelly, vowed that I was finishing this race in under 13 hours, and hit the gas. Kelly dropped off after a couple of miles of my new pace and he went back to prepare the troops for my finish. There were still a few hills that I decided (had) to walk because of some cramping but when I passed the 23 mile marker, I was running full tilt. The last 2 miles I was running as hard as I could. Those last 7 miles, I averaged about a 7:50 min per mile pace – about 10 seconds faster per mile than I had run at the very beginning of the run leg. 4:31:56 official time.

Finish

Running down the finishing chute to complete my first Ironman triathlon in a time that was 2 hours faster than I had anticipated is by far my proudest athletic achievement to date. 12:48:30 was my official time and I was immediately greeted afterwards by a crying wife, my very sleepy 2 yr old daughter, the rest of my loving family, and a group of my closest friends. I was/am elated by my performance and the event could not have gone any better.

Recovery

I can tell you, without any sense of guilt whatsoever, that I have not worked out in over a week. I think my finisher’s medal earns me that right (or at least that’s what I’m telling myself). I spent the first few hours after the race soaking in a hot tub and nursing my wounds. Three severally blistered toes, a rash underneath both armpits, and a horrible farmer’s tan from my cycling bib and running tank (fortunately I wasn’t burned altogether too badly). Those first few days after the race, I was doing the “Ironman shuffle” and it took me the better part of the following week to actually start walking normally again.

Whats next?

My wife is hoping I answer that question with “nothing.” For those of you who know me, that would never actually be the answer. The 2009 triathlon season is officially over for me and my next event is running the inaugural Santa Barbara Marathon this next weekend. Of course, I will continue to train, as the start of the 2010 triathlon season is just a few short months away (Spring).  TriathlonForACure.com will continue as well, right up until a cure for SMA is reached.  I will be posting periodic blog entries on my training, schedule, and races.  Until then, I encourage all of you to participate as well: forward your friends the PetitionToCureSMA.com, donate your time or funds for SMA research via the Gwendolyn Strong Foundation or UniteForTheCure.com, and get involved in your local legislation.  Every little bit helps, and we can all work together to make a difference.

Thank You

Most importantly, I want to thank each and every one of you for following along this Ironman journey.  I have felt your support through emails, blog comments, facebook posts, encouraging words, monetary donations, and positive thoughts.  Race day saw more than 30 emails and comments from those of you following the live results.  Triathlon is a single-person sport, but it definitely takes a whole community of supporters.  I’ve felt this through all of my training and know it played an instrumental role in my race performance.  Again, thank you to everyone who helped me complete this triathlon, especially the Strong family, who have inspired me and who have made it so easy to want to give.

Pictures from the race here and here.

Perhaps I’ll hit the gym soon…

It’s go time!

Morning. It’s 7:30am on Friday and I’m going through my checklist of items for the race. My bike, gear bag, and wetsuit hit the road with a transport company on Monday and I’ll soon meet up with them in Tempe later this afternoon. In total, I have 13 people coming out to Tempe to offer their support and cheer me on. I feel so fortunate to have these people in my life and I can’t wait to celebrate with each of them when I cross that finish line. Wish me luck!

30 minute swim this morning might be my last

I just finished up with a 30min swim in the pool and its looking like that might be my last dip before the race. Tomorrow I’m scheduled for a quick ride and run and then I’m off to Tempe Friday morning. I’m thinking I’ll be busy enough with getting settled into our hotel, registration, and everything else I need to prepare that I won’t have the time (or the motivation) to try and find another pool. Maybe splashing around in the lake where where we’ll be racing is in order?

One week away!

It’s 3pm on Sunday the 15th and I’m starting to get nervous that in just seven days from this moment, I’ll have been racing for over 8 hours and will either be just finishing the 112 mile bike or just beginning the 26.2 mile marathon run. Either way, I’ll still have about 5 hours of work left ahead of me. This week’s training regimen consists of nothing more than 3 light workouts, mostly to keep the body loose. I’m going to spend the majority of the week making sure my travel plans leave me with enough time and with the right nutrition to get ready for the race while being away from home.

An email I just received from Ironman Arizona

Check out the email I just received from Ironman in preparation for my big day. I especially love the line, “…the race starts at mile 80 or 90 on the bike…” Only 9 days away!
_____________________________________________________________________

Your upcoming event is just 2-weeks away.

Congratulations on making it this far! Many times the most challenging aspect of Ironman racing is merely making it through the training and arriving on the starting line in one piece. If you’ve made it this far, the battle is more than half over. As we watch athletes go through the usual waves of confidence and terror that precede an Ironman, we want to remind you of a few things which may or may not help you:

Nothing you do in the last week is going to make you fitter. Before each “workout” you have planned you should ask yourself, “Is this workout going to make me more fatigued or will it allow me to stay loose, mentally sane, and continue to recover?” If there’s any doubt, shorten the session, make it easier, or skip it altogether! …yes, even if it’s on your program schedule.
Don’t change anything! There is a lot of energy and are a lot of ideas floating around Ironman races in the final week and too many athletes blow all of their preparation by changing some aspect of their training, nutrition, equipment, or clothing. You know what has worked for you over the past 4-5 months – stick with it. This doesn’t mean you should be inflexible but rather that you should be confident in YOUR plan.
Have a plan! The 24-hours before the start at 7a.m. on Sunday, November 22nd should be planned out. That means knowing when you’re going to eat the day before, what time you’re going to wake up, put on sunscreen, eat, have time for the bathroom, get to the start, get numbered, turn in special needs bags, put bottles & food on your bike, pump your tires, have time to chill out, put your wetsuit on, get to the swim start area by 6:40am, etc. It is approx 200yds from where you are required to enter the water to get to the swim start.
Pacing, Nutrition, and Hydration! While it’s important to have some goals in your head, it’s even more important that you NOT have any expectations with regard to finishing time, place, or worrying about getting one of those coveted Hawaii Ironman qualifying spots! That doesn’t mean you don’t want to do well but rather that your focus should be on having your best possible race in the given conditions. If you do that, those tangible results will take care of themselves. Focus on simply finishing – everything else (time, place, qualifying, etc.) is gravy.
We’ve said it before but it’s worth mentioning again, THE RACE BEGINS AT THE 80 TO 90 MILE MARK ON THE BIKE!!! If you’ve paid attention to your pacing, nutrition, and hydration up to this point, you’ll have a great day. Yes, this means when you start the third loop of the bike leg this is where the race BEGINS! The wind picks up over the course of the day and the final stretch up and down the Bee Line Highway will be tough if you have pushed too hard or over-geared in the early part of the ride – this is the crux of the race.

The Ford Ironman Arizona course consists of a one loop swim, three loop bike and a three loop run. Use the first half of each leg of the swim, bike and run as a warm up for the second half. On the first half of each segment (especially the first half of the bike), keep your effort one to two notches below what you know you’re capable of. On the first half of the bike (again, for the first 80-90 miles), ride in one gear easier than you’re capable of. As the day wears on, it WILL get warmer and windier. Ironman races are about maintaining a realistic average effort/speed and minimizing low points. If you’re conservative early on, you’ll increase your chances for doing exactly that! You almost have to make it feel easy early on to pace the bike optimally.

Stay in the moment. Don’t dwell on what’s behind you or give too much energy to what is 5-hours ahead. Pay attention to what you’re doing right NOW! If you’re having a low spot (and you’ll have many), ask yourself, “What do I need? What do I want? What can I do to feel better?” Sometimes the answer is as simple as slowing down (pacing). Other times, the answer may be nutritional – “I need to eat something.” or even “I need to stop eating so much.”
Expect nothing but be prepared for anything. We covered expectations in #4 above but consider what you need to be ready for. In general, you can count on nothing at Ford Ironman Arizona – it’s been VERY windy in past years, and it has been close to perfect as well. So, don’t assume conditions will be like…anything. It is the desert and we can only hope for conditions similar to last November.
Conditions are an unknown until race day. Watch the weather forecasts for the local area, and make sure you have race clothing appropriate for ANY conditions. What should you wear on race day? Ask yourself what you would wear if it was a long training day back home in similar conditions. That’s what you should wear.

Check out: for more weather information.
http://www.weather.com/outlook/travel/businesstraveler/local/USAZ0233?from=search_current When you’re feeling a bit overwhelmed at the thought of it all, remember that what you’re really going to do on Sunday, November 22nd is have a long training day. This time, however, you’ll actually be rested, you’ll have 2200 of your closest friends as company . . . and it’s catered!

We’ll see you soon!