Ironman Here I Come!

For those that did not know about the recent sheduling changes of the Norht American Ironman events, they are changing Ironman Arizona to November instead of April which means this year there will be two Ironman Ariznoa races, April & November.  The April event is a 08 Koan Qualifier and November is a 09 Kona Qualifier.  In 2009, the November race will be the IMAZ.

Anyway, this opened up a huge door for me and presented a perfect opportunity for me to register for my first Ironman.  I had posted back in August how I had the bug and wanted to race an Ironman, but basically for the North American Ironman races you have to sign up a year in advance, so I was S.O.L.  But with the advice of my coach I put the Ironman dream away for another year and decided to focus on speed for the o8 season. 

The timing of IMAZ novmber is perfect!  I can basically have two seasons in 2008, starting in January and hitting my first peak for Boise 70.3 on June 1st.  I will then take a couple weeks off and start again with Ironman training for my biggest race ever in Tempe Arizona.  I AM STOKED! 

I am a little bummed that I wont be able to return to clearwater in 08 to improve upon my result this year, but there will be time for that in the future I think. 

KATU Channel 2 News Story

Last week Channel 2 news did a brief story on me.  For those of you that missed it, I have it up on you tube for your viewing pleasure.

http://www.youtube.com/watch?v=0FBVtMxbNf8&feature=user

I have just been relaxing and working this last week with the occasional bike ride and swim.  I am staying away from running for a little bit to make sure that my leg heals completely.  I am taking one more week of this “excercise when you want” mentality and starting a structured off season workout program December 1st.  If I don’t have a structured plan I will spiral out of control, and I can see it happening. Thats it for now.

Rest, recovery and the off season

Since my race, I have not done anything more to get my heart rate up than walk up a few flights of stairs here and there.  And believe me walking up those stairs tell me I need more rest!  I don’t know what I did, but I have never felt as beat down and tired as I have this week.  I guess its just the culmination of a very long season (February-November) and giving it all I had over 70.3 miles last Saturday.  The funny thing is you would think that I would be enjoying this time away from training, but I am not.  I am yearning to get back after it.  I am so desperately afraid of losing the fitness that I have worked so hard to build up, and I don’t want to have to start over. 

My plan for the rest of this month is to just excercise, not train.  Swim here run there and bike every so often.  No real structured training.  Then in December get on a some sort of a structured off season plan.   (Need to discuss this with my coach still).  My goals for the off season are to:

1) Stay in shape.

2) Build a stronger core

3) Add a strength training  program.

4) Add a fleibity program ie.. yoga and/or pilaties.

In January I plan to jump back into full swing in preperation for California 70.3 Oceanside.  My goals here are still a bit unclear (to go Ironman or get faster at short course) ,  although I am leaning heavily one way,  which I want to discuss with my coach more before I make any decisions.

I again want to thank my wife here publicly for being the absoulute most supportive person in the world.  There is no doubt that I could not do anything I have done this year without her.  I love her and my son more than anything in this world, and to have them there by my side is amazing!

I would also like to thank all of my friends and family that have supported me along the way.  I appreciate all your kind words and well wishes.  They do not go un-noticed. 

Ironman 70.3 World Championships Race Report

I arrived in Clearwater Tuesday evening, so I had all week to adjust to the time and weather changes.  I took care of all the clerical things like registering and building up my bike first thing Wednesday.  I got in a few good rides and two practice swims in the ocean during the week.  I had been battling a really sore tibuli interior muscle (little calf muscle) all week so I only ran once for a half hour all week.  I really had a nice relaxing week, and took plenty of time to visualize and think about how my race would go.  I was feeling very strong and confidant going into race day.

This race is set up like a mini Kona in the aspect that they had wetsuit strippers, someone to rack your bike, changing tent etc.  I thought it was very well run and organized.  There were thousands of volunteers (in fact I found out later that there is actually a waiting list to volunteer for this race) and they were fantastic.  

With all my transition bags and bike in place Friday evening, all I had to do Saturday morning was put my nutrition on my bike, and air up my tires.  One thing that could have been better, but is the same at all the races… more porta pots! 

Swim:

This was a multi wave beach start and my AG went off at 7:45.  I was a bit late getting into position so I lined up in about the third row back.  When the cannon went off it kind of opened up so I charged in the water and did a couple dolphin dives and I was off.  I was feeling very strong in the swim; I took off the first 200 meters or so almost as hard as I could without sighting.  When I looked around I was pleased to see I was up in a lead group of 3 or 4 guys.  I found a pretty good draft just off the right side of a guy and held it for about a minute and then all of a sudden there were feet everywhere.  We had hit the previous wave, the 55+ men.  I tried to power through, but decided to go wide to get around.  When I got around them there was the wave before them, the 45+ women.  So I realized at this point I was going to have to just power through people the rest of the swim.  At the turn, I found another white cap, and he was looking strong so I latched on to his hip and swam home with him.  I contemplated many times to kick it up a couple notches as I really felt good, but decided that I was on a good pace and to save the extra energy.  I had a good exit, and as soon as I passed through the fresh water shower a volunteer was there to strip my wetsuit.  I went to sit down, but I could not pull my hand out of my wet suit sleeve to catch my fall and I landed hard on my left butt cheek, and it hurt.  CHARLIE HORSE!!  When they stripped the suit, I jumped up and ran to my bags, grabbed the bike bag and headed to the tent, I looked down at my watch and it said 28 minutes, I was very happy with this as that would have made my swim under 27 minutes I thought. Actual swim time was 27:07.  I feel great about that swim time, first swim in the ocean, and I know I could have gone faster.  I am still not really sure what my half Ironman (HIM) swim pace is, although I think I am getting closer.

T1:

In the tent all I had to do was take my sunglasses and race belt out of the bag, so I did not even sit, I just handed my wetsuit, cap, goggles and bag to a volunteer and ran through, putting my glasses and belt on as I ran.  I quickly got to my bike slapped on my helmet and ran out of transition to the bike mount.    Total time 2:48.

Bike: 

I road a little ways out getting up to about 20 mph before slipping into my shoes.  This went very smoothly.  I tried to relax and just spin for a bit, but I was right in the midst of the front group of my age group.  Can you say draft fest!  Wow I heard it was bad, but man.  I really tried my best to keep legal, but there were times when you could not get 7 meters in between you, just impossible with this tight course.  Having said that, I feel good about an honest bike leg.  While it would have been very easy to sit on with those lead groups, I hung back and pushed as hard as I thought I could go while still saving my legs for a solid run.  When we turned back into the head wind, I increased my cadence a bit, and pushed through.  I kept my HR at 166 through out the ride giving it everything I could.  One thing about a flat bike course is you don’t have those downhills to rest, or relieve yourself of fluid.  I had to give myself short spurts of like 5 seconds to try and pee without losing too much speed.  This was much more of a challenge than I thought it would be.

Regarding the drafting, my coach gave me a good heads up about what to expect, and how to deal with it.  I just let it go and rode my own race.  I am not a bike racer, I am a triathlete, and that is how I raced this race.  I pushed my self the whole ride to the top of my ability and my time shows it.  I easily could have cheated and gone faster, and saved my legs for a stronger run, but I would not have felt as good about myself as I do right now!  As far as the race and drafting is concerned, it is what it is.  If the officials are not going to enforce the rules of triathlon thoroughly, there will always be those that cheat.  Another part of this is the course; there are just too many bikers on this tight, flat course to expect no drafting.  

Anyway, as I came down the causeway into the crowds of people I was feeling elated, I was having the race of my life and as far as I could see I was going to go under 4:15, in fact I thought there would be no way I could go slower than that.  As I approached the dismount area I slipped out of my shoes and hopped of my bike and pushed it toward a volunteer, just like I had been doing this for years!  I ran about three steps and realized this run might hurt.  Total bike time: 2:16.52

T2: 

Much like t1, quick and easy, grabbed my run bag went to the tent, plopped down on my sore butt, put on my socks and shoes and took off.  Total time 2:10.

Run:

Run start was a little rough and I new I needed to go 6:30’s to go 4:15, but I felt that I just needed to get my run legs under me.  I actually went out in a 6:45 which I thought was perfect.  The run was set so we had to cross the causeway that consisted of 12 percent grades on both sides,  4 times.  The second mile was up this hill and I  checked in at 7:13, then a 6:56 for mile three, my HR was kicking at the high 160’s and low 170’s and I still thought I was OK.  Mile 4 was a 7:03 and I knew at this point I needed to step up a bit. I picked my HR up to a 174 average and turned in a whopping 7:01, uh oh. I was approaching the half way point and I still had hope that I could pick it up, mile 6 was a 6:55 and my HR had dropped a couple beats.  OK man I told myself this is where you make up some ground, all you have to do is increase your cadence a bit, 7:02 and a 175 hr average.  I am ok this is my mile right here I kept telling myself pick it up, I tried, but this was back up the grade for mile 8 and a HR of 179 with a 7:15.  Ok I am not going to go 4:15, not the end of the world you will still go under 4:20 and that is awesome just keep pushing man.  7:14 for mile 9 this was demoralizing and I almost lost it. Luckily at an aid station they were playing some inspiring music, and to be honest I can’t remember what it was, but it lit a slight fire back under me and I really tried to step up and poor it on, 6:59 HR 180.  Holy crap this is the hardest run of my life, I am not going to make it I thought.  Tears were welling up as my legs were aching sooooo bad, I started thinking about my considerations of doing an Ironman next year and told myself, there is no way I could finish an Ironman, I can’t even run a decent half marathon off a 56 mile bike. This was bad; I was talking myself in a hole.  I turned in the slowest split of my run at 7:16, and I thought back to an article my coach wrote a couple weeks back about digging in or quitting, I told myself this was the most important part of the run, and I am lucky to even be here.  I need to finish this race strong.  My exact conversation with myself went like this: “ pull your shit together Aleck, you are still going to run a PR and you are running with the worlds best, in your first season, finish this race strong and proud!”  Mile 12 was a 7:02, and mile 13 was 6:52 with an average HR of 188.  The last 10^th of a mile I don’t think I could even feel mile my legs, and I crossed the finish line with a 4:21.07(run time: 1:32)  Final results 29^th in age group, 190^th overall including pros.

I spent hours and hours after the race running it through my head, could have I gone faster (legally of course), could I have pushed harder at any point?  It was not until I got off the plane last night, and my body was beaten down more than it ever has been, I hurt literally everywhere in my body, that I realized that no, I could not have done anything different.  I left everything I could on that course.  I gave it 200 percent of what I had.  And for that I am proud.  And for that I cannot wait to get back at it, and improve on my run.  I love this sport. 

Here we go

Every thing now is done, the only thing left to do is race!  My bike is in place my transition bags are hung, I ate my final solid meal until I cross the finish line, and the only thing left for me to do is sleep.  I feel pretty calm and confidant.   Elee and AJ came n last night, and although I have not been able to hang out with them all that much, it is nice to have them here. 

Todays ocean swim was much much nicer, hardly any waves and light wind.  I also did a 35 minute ride and 30 minute light run.  I could definately feel the tension in the calf, but was pain free. 

There are alot of very fit people in this town right now.  Tons of international athletes too.  It looks like this years race is going to be alot more competetive than last year.  While checking in my bike I was in awe of how many bikes were in that transition area.    I suspect close to $10,00,000 worth. 

The atmosphere has been pretty cool all week, everywhere you look are athletes riding, or running.  I have met quite a few people, the cool thing about this sport is how friendly all the athletes are to each other. 

Anyway, this week has been fun, and a good experience for me.  No matter how I fair tomorrow, I am glad I have made this race!

Talk to you all soon!

Never underestimate the ocean!

2-4 foot swells sure dont look very big when you are standing on the shoreline, but try swimming through them!  Holy crap, if the wind does not die down by saturday this is going to be a pretty tuff swim. 

I just got back from my ride and swim, finally found a place to ride with limited stops, not on the race course though, had a tail wind out and averaged 25 mph at low z 2 and even z 1.  On the way back averaged just about 20 mph at high z3.  Good solid ride for an hour and 10 minutes.

More about the swim, this was my fist time swimming in the ocean.  Not very easy at all.  Going out into the waves pretty much sucks.  It is really hard to get in any sort of rythem, and I have to turn my head much higher than normal to ensure I  get only air when I breathe. Coming back is better, I tried to go long and smooth strokes, and was hauling ass, but the problem is there is kind of a cross current that pulls you right, so I constantly had to sight the buoys to make sure I was staying on track, and usually I was getting off course.

Finally the swim start.  This race is a beach start so I tried practicing running into the ocean and doing dolphin dives.  This hurt my calf, so I stopped immediatley, I did get one good run at it, and I’ll try again tomorrow.

So about my calf, today is the first time I actually started to worry about actually have to deal with pain on my run.  If running on the beach was any indicator of what Saturday may feel like it will hurt.  My plan is to take ibuprofin on the bike, about an hour before the run so hopefully it will mask any pain that might be there.  What ever the case I will deal with it.  I am here, and here to race and here to race well.  End of story.

I pick up my lovely wife and son tonight at 6:00, I am very excited to have them here with me.  For now,  Ice, lunch, more ice, rest and more ice……

Black & blue & number 898

Clearwater day 2:

I woke up this mornig and the right side of my calf looked like I was beaten in the middle of the night with a baseball bat.  Not joking about the size of a softball was just black & blue.  No additional pain, just a lovely color. 

This morning was stressful yet relaxing, stressful in the event that whomever suggested that the Sheraton was the headquarters for the race was wrong.  Turns out it is 5 miles away.  Poor research on my part, but the only reason we chose to stay here was so that Elee & AJ could head back to the room at any time during the race with no problems.  So just knowing that this is going to add stress on her makes me anxious and nervous.

Aside from that, I went and took care of my registration, got a upperbody massage, and got my bike looked over and working correctly at 10:00.  Then went for a ride.  Riding around here is not the greatest.  There is no and I mean no place that you can ride without having to stop constantly.  When I got back from my hour twenty ride, I attemted to run.  Went about 3 minutes and called it quits.  It was not painful, but I could tell it was not right so I walked it out.  I will do the same tomorrow and see how it goes.  I am continuing ice every couple hours. 

After that I just hung out, walked to the pier, walked on the beach, layed and watched tv etc.  Just relaxed, man that was nice.  I must say though even though I have been eating right, being idle makes me feel like I am losing fitness, which I know is absurd, but it feels wrong!

Tomorrow I plan to meet Kaytee (from ironheads) in the morning for a ride, and then hit the practice swim in the ocean.  Oh yeah about the ocean, I really hope the winds die down, because it looked alot like the oregon coast out there to me.  Choppy choppy choppy.  Looks like those columbia river swims in the 30 mph winds might pay off.

Oh yea My race number is 898, I am in wave 9 and go off at 7:45 am EST.  Not to be too confidant but you could start looking for me to cross the finish line around noon EST.  9:00 for the West coasters (which is all of you that would be reading this except maybe Eli). If you have not seen me cross by12:30 turn it off, because I am not a happy racer. 

To do this just go to ironmanlive.com and follow the links to watch live coverage.  You can also click on athlete tracker and put in 898 as my race number and will give you updates on my times.

I guess if you are really want to know how I am doing but can’t watch it, and can’t wait for me to tell you how I did you can go to www.ironmanwireless.com and have my splits text messaged to you as I cross timing mats throughout the course.  (standard text messaging rate do apply).

OK I am rambling.  Off to bed (even though it really only 6:00).

So this is Clearwater…

Been a long flippin day, but I am here and about to rebuild my bike.  Woke up at 3 am PST to get to the airport and arrived in Tampa at 6:00pm EST.  So all I saw today was dark! 

I realize that I did not post a last week summary, I have been very very busy trying to train, work and get things done before my trip.  I had a good week about 14 hours posted some good swim times and capped the week with an hour and 15 minute run at 7:08/mile pace keeping my HR at low z3 high z2, on rolling hills.  The downside to the week was I hurt my  tibialis interior muscle some time in the last few days!  I had it worked over by my LMT monday and have been eating ibuprofin and icing it regularly and will continue to do so this week.  I will also cut back my running a bit while here in clearwater.  If push comes to shove, I know that I can still run effectively through the pain, so I am not all that worried.

Other than that, I am ready!  I am stoked to be here and am ready to race!  I  thought about and visualized my raced the whole flight, and all I can say is I am ready to roll!  I have a good ride planned for Wednesday morning and will follow it up with a very light run. Then swim in the ocean on thursday and friday, with a couple more rides mixed in. 

I have my interview with Ironman PR on Friday at 11:00 so I am a bit anxious about that.   I will post my race number here when I get it for those of you who plan on getting up early saturday to watch me finish.   (FYI my race starts at 4:00 am for the west coast folks)  .

So anyway, thanks everyone for your support, I plan to post here every night through Saturday, so keep checking back! 

Off to build up my bike.