The Hay Is In The Barn

The Hay is in the Barn” This is the expression used when the big training build is complete and all that remains is to taper and rest up for the big race.

This years Ironman build went very well. I decided not to race after Buffalo Springs 70.3 at the end of June and concentrated on my build to Ironman Hawaii. Racing frequently requires too much of an effort to travel to and recover from so I just chose to stay home and put in some big training weekends and solid 20 hour training weeks. I had 12 weeks of consistent training with some breakthrough sessions that really added a fitness boost. I am in the aerobic best shape of my life.

Each workout represented a bail of hay. Some workouts were like 10 bails of hay. Once they were complete I neatly stacked them away in the barn for safekeeping. I plan on slowly burning the stored energy in each bail out on the Queen K on October 13th. I know I have enough hay reserve to get through the race in a PR time. It all just depends on what kind of weather conditions or potential cycling catastrophes are thrown in my direction that will determine how fast I do it.

I did my last long simulation ride this weekend. I have been doing these on my own, but this time I wanted a little company. My fatigue level going into this one was pretty high and I needed a little external motivation. I called on my good friend Larry Krutka. Larry and I go way back. We raced against each other in the early days of triathlon, before USAT, and when you raced on 10 speed bikes with running shoes and toe clips. Larry went on to become a legend in the sport in this area, finishing top 100 in the Hawaiian Ironman, and has been on the age group podium twice in Kona.

Larry later went on to open his own fitness center, and I left the sport and went to medical school. Years later, I ended up moving to Tulsa after residency training and reunited with my old nemesis. We became training partners and good friends. Some of our training sessions became testosterone fests. One would push the other until someone mentioned “Lets slow down a little” That was rare….most of the time we silently shelled each other. Last year we rode 160 miles in 8 hrs and Larry did it on power cranks in the aero position. Oh, and did I fail to mention that this guy is now 58 years old. Larry has been sort of a mentor for me since I started doing Ironman. He knows what it takes to succeed.

So, getting back to my last long ride. Larry agreed to join me. He has only done one hundred mile ride this year and was only planning on going half way with me. We started the familiar hammering on the flats. My quads were screaming. Larry did his job and helped me make this ride do what it was designed to do. I wanted to simulate the fast start in Kona. We had good grade and headwind up to Bartlesville, which simulated the climb to Hawi.

Larry didn’t have the type of ride he usually does but he stayed glued to my rear wheel. Other folks would have cracked. That’s not Larry, he’s tough and tenacious. It was nice to have him along and I was glad he was able to make the entire 103 miles with me. I hope some of his mojo rubs off on me.

I am really looking forward to racing Kona this year. From the moment I crossed the finish line last year, I thought “I have to do this again, I know I can go faster” So this year, Kona has been my focus. Next year I think I will take a break from Ironman and concentrate on some shorter races, such as Olympic distance and 70.3.

The time it takes to train for Ironman is just too much for me. It takes time away from my kids and wife and it has become too consuming. I have started to coach other athletes which I think I will find rewarding. Hopefully, I will help them stack some hay in their own barns and become a mentor for them like Larry has been for me.

Ironman Canada

This past week Dana and I took the long trip to Ironman Canada. Dana was there to compete for the second time and I went to provide support and get a big training week leading up to Ironman Hawaii. We left on Tuesday the 21st and after three connecting flights, we arrived in Pentiction, Canada that evening 13 hrs after our departure. It was a long day.

If you have never been to Ironman Canada, it is unlike any other race you will experience. The Canadian Ironman has been in the same place, the same route, for 25 years. The race isn’t an inconvience, to the Canadians, as you may find at many other venues. The town really embraces the race and the athletes who come here. They go out of their way to make you feel welcome and the locals are very friendly. After noticing the spectacular scenery as you descend into the Penticton valley, when you first step off the plane the first thing you see are signs which say “Welcome to Ironman Country”. Everyone I came in contact with, from coffee shop worker to grocery store clerk, was volunteering or involved with Ironman in someway. It is really a big deal here. I can see why there is such a high demand to participate. Michael Yasko, a friend from California, whom I met in St. Croix, flew in just to sign up for next year’s race. We had an extra room in our condo so we let him stay with us. Hotel and camping options are completely full for miles in all directions.

Throughout the week I was able to do the entire course, including some portions several times, and I put in 21hrs of total training. The weather was much cooler and more comfortable than it has been back home, which allowed me to inject quite a bit more intensity in there too. While I was running out on Eastside road (the run course) the pace was sub 7 minutes per mile and some folks on easy spins on their bikes were giving me some strange looks “What is this idiot doing? He’s going to blow his race”. I rode and ran the entire course last year when we were here, so I feel I really know the terrain and one day I will be ready when I come here to race it.

While I was out having fun in the Canadian countryside, Dana was in the condo resting her legs and read several books. She got out daily to freshen her legs with the typical pre race taper workouts, but most of the time she was in an energy conservation mode.

Race morning came quickly and was pretty exciting. Dana was feeling good and ready to go. I spoke with Monica Byrn before the swim start. She reported that Gordo was fit and ready. I was pulling for him to win it this year. Dana found me and I gave her a quick “good bye and good luck” though the fence. It was entertaining to watch the competitors armed in neoprene and with latex helmets wave and smile to their family members as if they were headed off to war.
I managed to get down into the water once the swim had begun and had a front row seat of all the athletes exiting the swim. I got some great video shots too. Dana came out in 1:00 flat. She saw me, smiled and waved, and said “an hour! “. She looked so good. Now I know why my parents couldn’t hold the video camera still when I was swimming competitively as a kid. I was pretty excited and proud of her. The result was some pretty lousy shaky video footage. I tried to run to the bike corral and get some shots there but she was out of transition too fast.

After she got started on the 112 mile bike I went back to the condo and got some training in myself then checked out the results and video on Ironman live. This made the time fly by.
I made the quarter mile walk from our condo to the run turnaround to watch the pros come through. The wind was pretty strong. It was blowing boxes and the special needs bags all over the road. I worried about Dana, who chose to use a rear disc wheel.

When Dana came through at the half I gave her age group position. She looked good. She was in 8th at that point and said she really wanted to break 11 hrs. I saw the wind and her present time and thought “she is going to have to do something special to do that“. The conditions and headwind on the return would make that pretty tough. I thought if she did do it the Ironman Hawaii slot would take care of itself.

Michael and I drove back to the finish line to await her return. There was a traffic jam because of the cyclists coming in on the bike course, but we made it there in time. She had made up a good amount on her competitors and looked terrific. She did do something special. She ran a brilliant back half and breaking 11 hours was a good possibility. She managed to pass one competitor at the 25.5 mile mark and cruised to the finish in 11:01:02. She ended up 7th in the 35-39 age groups and 380 overall and 27th amateur women.

Unfortunately, there were only 4 Kona slots given in her age group and no one rolled them down. It is just so difficult for a woman to get into that race. Anyway, I am very proud of her. She ran a great race and it was executed perfectly. Overall, she was 8 minutes faster than last year, but her bike time was 15 minutes slower due to the windy conditions. She is satisfied with her race, and she signed up for Ironman Canada 2008 with no second thoughts.

You Think Ironman is Tough? Look at This!

In October 2004 I was overweight and out of shape. I was past my prime as and athlete. A friend of Dana and mine, Lynne Smith, had qualified and was doing the Hawaii Ironman and we logged on and followed her progress on Ironman Live. It was inspiring watching her lead the swim and bike in her age group and it was pretty darn emotional watching her cross the finish line on the live video feed. We knew how hard she had worked to get there.

I had never done an Ironman and she inspired Dana and me to sign up for Ironman Florida 2005. Then we experienced the same thrill ourselves in Kona she did in 2006.

Well, Monday she did something else inspiring. She swam across the English Channel. She just didn’t swim across it; she posted the fastest time man or woman this year, 9:50. Only 243 other women have made this journey. The fastest time ever for a woman is 8:48 by Alison Streeter who has the most crossings; 43. Alison was part of Lynne’s support crew and was there to greet her when she reached French soil.

The water temperature was 63 degrees and no wetsuits are allowed. Lynne has been prepping herself for this event for two years. She swam in lakes in the dead of winter, cooled her house to freezing, and laid in 40 degree ice baths to prep her for the cold. She swam over 60k a week, mostly in open water. I wasn’t surprised that she did as well as she did because her preparation was so meticulous.

I am very proud of Lynne. Swimming the English Channel is be quite an accomplishment, and is inspiring, but I don’t think I will be signing up for this one. I don’t think I could last an hour in that water. Brrrrrr

The photos above are of Lynne reaching France and finishing her journey.

See the link below to read more about Lynne.
Austin Statesman Blog: Lynne Smith

Here is Lynne’s report after event.

http://www.itisnicetohaveaninterest.com/2.html

“When I spoke to my pilot last night, the weather prediction sounded marginal. He told me it would not be a fast swim, but I could take the day if I wanted it. I don't really care about my time, so I accepted the day. Lesson learned: Things don't always go as planned, so let go of the outcome in your mind, and just ride the tide Baby!
I felt like Ashton Kucher in The Guardian when we started. Raining, dark, and very rough. But I didn't have on a wetsuit. I ended up with a sweet tailwind when it was all said and done. The English Channel is the most beautiful, majestic, and sacred place I've ever been.
Apparently I have the fastest swim of the season so far. 9:50. There is still some time in the season, and there is a big difference between having the fastest swim and being the fastest swimmer. A big difference. The English Channel and time pick you. I just got lucky.
A big thanks to the folks who were out there with me today and those of you sending me good vibes from home. I can not tell you how marvelous those guys were on the boat: Mike, Ali, Del, David, Seth, Chris, Davis, Michelle, and Brad.
Thanks for all of your emails- I look forward to reading them all, and will reply when I've a minute. I have over 200, so please be patient with me, Right now I am heading to take a hot shower, drink a large Guinness, and sign my name of the wall next to David's at the White Horse pub.
I left everything I had out there. I gave it what I'm made of, and that feels good! Thanks for all of the support, well wishes and good energy. What a day!
PLEASE keep the positive vibes headed over here as we aren't done yet. My friend Anne is in the tide and it isn't over until everyone is back in the barn. Saving the best for last. Go Anne!"

All That For Just a Yellow Jersey?

Well, it’s that time of year again. The voices of Phil Ligget and Paul Sherwen resonate throughout our household as coverage of the Tour de France plays on numerous televisions simultaneously. I have watched the tour religiously since the early 80’s when it was just a weekend blurb on ABC’s “Wide World of Sports” I got Dana hooked on it in the 90’s when we had 30 minute daily updates on ESPN. Having it on all day everyday of the week on Versus is like being in Europe watching Eurosport.

Somehow I just can’t get the kids interested, especially my son Braden. The other day he said “All that for just a yellow jersey?……. That’s stupid!” He has a good point. He knows how hard cycling is. He has experienced the mask of pain….well, somewhat. He occasionally rides his bike along with me while I take in a 3 mile recovery run. He finishes his ride like Laurent Fingon did when he lost the final time trial to Greg Lemond in 1989. He slumps to the ground in what appears to be complete exhaustion. I think he might be destined to be a thespian rather than an athlete.

I suppose he doesn’t appreciate the scenic helicopter views of the French countryside and architecture, or the excitement and drama on the roads surrounding this event. He just doesn’t see it. One day it’s going to click. He will sit down and watch it with me and suddenly get into it. My girls have found sports and enjoy watching them on TV. Braden has yet to find his sport niche yet. Heck, he’s only 7.

One day when he does appreciate what amazing athletes these guys are, and he achieves the fitness to climb these mountains on his own bike, we might make a family vacation to go there in person and experience the event first hand. Until then, he will have to just to endure my wife and I as we watch these amazing athletes compete and suffer in the most difficult endurance event in the world.

Eat when you can, sleep when you can, and train when you can

Paige in the white cap





Dana and Paige

Folks often ask us “How do you guys do it?” (Referring to how both my wife and I compete and train for Ironman triathlons while maintaining jobs, raising three children, and having a family life) Well, it isn’t easy. There is a saying that I remember from my residency days” Eat when you can…sleep when you can.” We just added “train when you can“.

I will give an example: On the July 4th, my wife Dana, who is training for Ironman Canada, got up early and ran 18 miles. Our daughter, Payton, went to a gymnastics workout and I was with the other kids. When she returned, I got in a short 30 min run then suited up for a 5 hr 100 mile ride up to Bartlesville, OK where we planned on celebrating the holiday that evening at Dana‘s parents place. Dana picked up Payton from gymnastics and drove the crew up there.

Unfortunately, with all the rain we have been having lately, some of the rivers were overflowing which made some roads impassable. This resulted in making my 5 hr ride into a 6 hr 120 mile ride as I ended up riding all over the country side looking for a detour. I ran out of food and water. The temperature was in the upper 90’s and extremely humid and I began to bonk. It wasn’t a pretty site. My father in law came out to pick me up and said it was the worst condition he has ever seen me in. Ugg!

On the following weekend, Paige our daughter was participating in an invitational swim meet in Bartlesville. Payton our other daughter was in a gymnastics camp and we had arranged that she spend the weekend with one of her gymnastics buddies. Dana left early in the morning on her bike and rode up while I took Braden and Paige to the swim meet.

After the meet, I had a chance to get in a pretty good run in Bartlesville. We stayed the night with Dana’s parents because the meet warm-ups started at 7 am the next morning. Dana took the day off her exercise routine, I did a nice little run in the morning and after the meet I rode my bike back home to Tulsa.

When I got home Dana had picked up Payton from gymnastics camp and we had a nice little evening together.

During the week the situation is the same. Dana tries to get her workouts in while the kids are in their activities and I am at work. I try getting all my workouts in when I get off work. That leaves little time for watching any TV or much of anything else. I almost always train alone because my work schedule is so hit and miss. If I do get out with some pals, I can’t just take my time because Dana usually needs to do her workout too. Sometimes we have to get a sitter.

Oklahoma is a great place to live and train. The roads are well paved with minimal traffic and you can go for miles sometimes seeing nothing but cattle and wild horses. My coach, Dave LaTourette, says it’s a great place to train for Kona because the heat and humidity in the summer is so oppressive. I often meet other athletes from other cities like Houston, and ask them where they ride. I’ve been to Houston and I can’t imagine what riding would be like there. It can’t be as relaxing it is here.

Oh BTW, Paige ended up dropping time in all her events and won two of her heats. That entitled her to a Hawaiian lei. She was 4th in her age group in the 200 IM and 200 free. As the distance comes down, Paige doesn’t fare as well. As much as she resists, she is destined to be an endurance athlete just like her parents.

Treasure at the end of the Rainbow;Buffalo Springs 70.3, a race report

I took this photo driving home through west Texas from Buffalo Springs 70.3. Nothing is as beautiful as a rainbow and the lore that it signifies. Some triathletes came to the west Texas town of Lubbock and found their pot of gold in the form of Kona slots, top age group finishes, and great results on this epic course.

This was my third year in a row coming to Lubbock and each year the course gets easier and my times get faster. I have consistently dropped 6 minutes each year off my time since I first attempted this course and this distance in 2005. This year I actually felt like I was racing it and not just surviving it. I have to admit, the weather was ideal with lighter winds on the bike, and on the run the heat didn’t seem so oppressive.

On the morning of the race I awoke at 3:50 am and had my usual pre race meal consisting of 360 calories of Hammer perpetuem, 300 calories of Heed, and a banana with peanut butter. I mixed up my bike race bottle of 900 calories of Perpetuem, Heed, endurolytes, and anti-fatigue caps and then had a small cup of coffee.

I left for the race site at 4:45. Every year I leave for the race site at this time and never run into traffic problems and park the car without waiting. Well, this year there was traffic back up several hills back to get into the parking area. Apparently, the word got out you need to get here early to have enough time to park and get your stuff ready.

When I got to the transition area, I ended up having ample time to get things ready and make a stop at the porta potty. I took my 2 Race caps and 2 anti-fatigue caps about one hour prior to the start. At 6:30 the pro wave went off and I slipped my wetsuit on and headed down to warm up. It is really nice because the management allows you to get in the water and swim adjacent to the swim start area. I was able to swim around 500 yards and get in a few strong pick ups at race pace before I headed over to the beach start.

One thing that I noticed when watching the 30-34 men’s wave go off was that there was a sand bar that extended out 50-60 feet out into the lake. Some of those guys were getting a big head start by high stepping it out there on the sandbar while the others just lay down and started stroking. Hum.. I’m all over that.

My age group 45-49, was starting with the 25-29 year old guys. Nice.. I would have some fast feet to latch on to and conserve some precious energy while still distancing myself from the rest of my fellow competitors.

When the horn sounded I was all over that sandbar and hit the water in third place in the wave. The swim started harder than I usually take it out, but by the first turn I had settled in behind some big shouldered swimmer who gave me a monster draft. Navigation through the other heats of competitors is like swimming through a minefield of driftwood, occasionally you hit a few. I had to sight more frequently and I feel that makes the swim more difficult than just cruising on a clean lake surface with your head down. I let the big shouldered guy guide me through all that mess. It wasn’t long before we made the turn at the last buoy. There was a glare as we swam directly into the sun and all I could see was splashing ahead of me despite using smoke goggles. The pace quickened and before I knew it there was a helping hand reaching down to guide me up the boat ramp. Swim time; 26:10. Average HR 149. The HR was higher than I usually have on a swim like this. It might be due to the heat of the water accompanied by the use of the wetsuit.

I got my wetsuit off quickly and followed some of the guides left by some resourceful competitors to my bike. I am blind without my glasses so, I looked for the yellow bandana someone tied to the end of my bike rack line and the stack of tennis balls on a wire a few bikes away. My transition towel was bright orange so it was easy to spot. Wetsuit came off quickly and I was on my way up the steep hill out of T1 quickly.

I had several goals for the bike ride. One, was to ride conservatively enough to have a great run. Two, I wanted to make sure my nutrition went well and not experience any fade in my heart rate or power at the end of the ride. I had recently listened to an Ironman Talk pod cast featuring Gordo Byrn on estimating power guidelines for an Ironman bike ride. Gordo used watts and heart rate from a half iron man race which he had a good run to estimate his wattage caps for the ironman. I wanted to get some valuable data to use for Kona this year.

My ride was going well, very few people passed me. Lars Finanger went by pretty strong but he is an uber cyclist. He was easy to spot. His shorts had LARS printed on the rear. I was keeping my wattage in the 200 to 260 range on the flats and allowed spikes into the 300’s on the hills. I tried to keep the heart rate below 150.

On the way back from Yellow canyon I saw Tim Terwey coming. He had won my age group for the past two years so I knew he would be my main competition. When he passed me I looked at his effort level and felt that he was on a suicide mission. He appeared to be going too hard for my tastes so I just let him go. A lot of things could happen in the next 3hrs, and I had confidence in my running ability. I chose to be patient.

For some reason this course didn’t feel as difficult for me as it has been in the past. I can remember finishing my first half here in 2005 and feeling absolutely trashed. I cramped severely on the run. I suppose my fitness level has come up since then, and experience has helped a lot too. This was my sixth half iron man.

Once I finished the spiral staircase, I saw that Tim had a 4 minute lead. I could deal with that. After that section, there is a gradual grade to take you back to the flats and a 10 mile stretch back on the chip seal roads and into the park. I suppose I lost concentration here because I felt like I wasn’t riding as aggressively as I should have at that point. Watts and heart rate faded a bit and I wasn’t passing very many people. When I got back to T2 I had, unknowingly, let Tim’s lead grow to over 8 minutes. His bike split was 2:25 and I went 2:36. My average HR was 147 and NP 220 for the ride.

T2 was slow. I had to put my socks on twice and that cost me 15 seconds or so. Dave Crow, an ASI photographer from the Tulsa area was there to capture the moment. I hit the run feeling pretty fresh. This was a good sign. I was running in a relatively new set of Newton running shoes.

The day before I left for Lubbock I ran 1.5 miles in the Newton’s and compared them to my usual New Balance racing flats. The Newton’s felt more comfortable and my time was 30 seconds faster over the distance with the same heart rate. The decision was made to use them in the race, but it wasn’t without some hesitation. I had yet to run longer than 4 miles in them.

The first three miles were 6:50’s and I was aerobic. Heart rate was 150. The Newton’s felt good. The first steep hill comes at 3 miles and I made it up at a 7:30 pace. At this point the fleet footed runners from the 40-44 age group came flying by. I’m glad I’m out of that age group now. The depth this year was just incredible.

The plan I had set for the run was to take it conservatively to the half way point then begin to build to 10 miles and let it rip on the last 3.1 miles to the finish. I wanted to negative split the run. At the turnaround, I saw that Tim had a 4 minute lead and he looked pretty uncomfortable. He would have to have a complete melt down for me to catch him but it still was possible.

Last year a friend of mine, Jennifer Johnson, won the overall amateur female in the last quarter mile of the run. I saw a photo of the pass and I pictured it in my mind as I pushed those final 3 miles. Those last miles go through a residential area with quite a few blind turns and trees. You are unable to see any runners ahead of you until you are right up on them. I looked at my watch and began to calculate that I could break 4:40. I would be real happy with that even if I didn’t catch Tim. So I went for it.

My last miles were low 6:50’s to 6:40’s and I was able to lift heart rate up into the 160’s. I crossed the finish line in 4:38:55. I later learned that I just missed catching Tim by 45 seconds. Oh well, I had a solid race and it was well paced. I had met all my goals with the exception of one. I was pretty pleased that I was able to significantly negative split the run. I ran the first half of the run at a 7:13 pace and the second half at a 6:56 pace for a final 1:32:53 split.

Looking back at the results, I had the fastest swim split by around 2 minutes, and run split by 7 minutes in the age group. Unfortunately, the second place run split was performed by Tim. At the awards dinner, Tim passed on his Kona slot to me and I was given the opportunity to pass it on to the next guy. It felt pretty good. I have always wanted to do that. I enjoyed seeing the expression on his face when he accepted the slot. It was like finding a pot of gold at the end of a rainbow. Aah….Just wait until he steps off the plane in Kona. That will be a real treat ;)

Tulsa Triathlon Slideshow