Buggy

Cycling is a glorious sport. You go fast. You see new places. You are the master of your destiny.

You are also a big object hurdling through space, being bombarded with anything else that is occupying that space. Like bugs for instance. It's a simple formula really...

(Bugs + sweat) x miles per hour = HOT MESS

If you need that shot in a bit more detail...yes Virginia, those are bugs. The kids were completely grossed out.

Also, in other news Ironman race officials are looking at alternative places to hold the swim. Read more here.

Cut short

The remainder of the week turned out to be a strong one with cooler than average temps here in Arizona. Cloud cover mixed with a little rain has made training a bit more tolerable this week. Allow me to catch you up.

- Thursday -
Thursdays are long-run-day. The training calendar said 15 but I wasn't sure I had the juice for that. In my mind, I set 13 as the goal figuring I'd compromise for 11 or 12. Turns out, the temperature was slightly cooler and I found a way to push through to make that 13-mile mark.

I don't run with a headset or iPod so it gives me plenty of time to think. Miles 1-8 usually consists of various song lyrics going through my head or making mental notes for things I need to do at work or home. Miles 9-?? are typically about focus - form, stride, arms, speed and fluids. It's these miles I also marvel at how powerful the mind really is. Even though I feel like I can't go on, my mind says I must. So I do. Mind over matter really does matter.

- Friday -
Day off

- Saturday -
Long bike ride is normally scheduled for Sunday but even this guy has to prioritize a little fun over training. Poker night with the guys is tonight and there is usually beer involved so the long Sunday ride becomes the long Saturday ride.

Looking back, perhaps I should have kept the Sunday ride. I had this weird feeling last night that something was going to go wrong but what do I know? I'm not psychic.

Or am I?

Up to mile 40, the ride was fantastic. Then, pop! I ran over some sort of metal piece in the middle of the road that literally sliced the side of my tire open along with the tube (Exhibit A)

Exhibit A - The patch held for about 20 miles.

After panicking a bit (seeing it was 6:30 am) and knowing that no one in their right mind would be carrying a spare tire, I figured I was FUBAR. Tubes I carry. Tires I do not. I texted a few friends to see who would be able to cart my sorry ass home first but no luck. Either no on wanted that responsibility or they weren't up yet.

After many generous offers of aid from fellow roadies, I started digging around in my under-seat pack for inspiration or anything else that might carry me the remaining 20 miles home. As luck would have it, I had forgotten about the patch kit that has been in my bag since 'NAM...after 15 minutes of wrestling with the tire, I managed to replace the tube and pump it up to at least support my weight.

Gingerly, I peddled my way home. I stopped every couple miles to check on the patch. I swear the patch seemed to be popping out a little more each stop. But it held. What was meant to be a 75-mile ride was cut down to 60. Still a respectable ride but not what I had planned.

A good run

It's always good to have a good run - and today was one of those days.

Negative splits over 6 miles. I'm pretty happy with that.

Let's hope it holds up for Thursday. I need to get back on track with my long runs. Schedule says 15 miles, but I'll settle for 11-13 miles if I need to. I hope it doesn't come to that but with the heat and humidity, I may have to settle.

Does a Body Good

No, I'm not talking about milk (although I do seem to be drinking more of it these days for some reason).

I digress.

Have you ever slept so long for so many consecutive days that your body actually feels sore, useless and creaky? After taking last week off (yes, the entire week) with no training, I was dangerously close to falling into the precipice of laziness and content. But training must go on. It is hardly an option to quit now.

So I hauled my ass out of bed Sunday morning to take on a 50-mile bike ride. Not too hard, not too soft. Just right. Low and behold, my legs were strong. My mind was focused. And the roads were covered with all kinds of crap from the monsoon the night before (seriously, anything that isn't bolted down will get swept onto the road during Arizona monsoons).

Again, I digress.

What a great way to be welcomed back to the world of the living. A strong fantastic ride around Usery Mountain. Average of 19.7 mph.

This morning was no different. A little slow to actually get out of bed (thank goodness my watch has 3 alarms of I'd never get up) but once in the pool, the 1.2 mile swim seemed simply, easy maybe.

Overall, it's clear that recovery has a place in the training regimen. Of course, I don't plan to go a whole week next time but certainly a day or two in a row won't hurt anyone.

Sleep. Rest. Recovery. Siesta.

Bring it.

Searching for a second wind

It's been 4 days since my race in Lake Stevens and I still have this lingering sense that my body is not right. I'm not sure how to describe it but the only symptom is fatigue. I get tired throughout the day and have gone to bed  around 9 for the last couple days. I blame it on the Penicillin but who really knows.

I have missed all my workouts this week - simply too tired and unmotivated to get out of bed @ 4:30 am for that bike ride, swim or run. Wish I knew what was going on.

On one hand, I'm elated that I pulled through last week's race but it's almost as if my psyche reached that pinnacle and decided that I was done (for a while). On the other hand, I know that these next 3 months are going to be some of the hardest training I have ever endured. Perhaps that is where the mental block is coming from. I've proven I can take on the 70.3 distance but conquering the next phase - doubling this distance is a feat that will take dedication, strength and the ability to break down those mental barriers week by week.

I've heard that an Ironman is not twice as hard as the 70.3 distance...it's exponentially harder. Looks like I have my work cut out for me.

I plan to ride the rest of this week out - reflecting on why I committed to the Arizona Ironman in the first place. Inspiration comes from many places. For some, it's a goal. Others do it for the sake of a loved one lost. Some, because someone said they can't. I'd like to think that my inspiration is more deeply rooted than just something on my bucket list.

What is your inspiration?

Lake Steven's 70.3 Race Recap

I have finally had the chance to sit down with my celebratory bowl of ice cream and blog about what would end up being a very fun and challenging race in Lake Stevens, WA this past Sunday.

If you've been following, I came down with an ear infection on the Wednesday leading up to the race. Several chiropractic appointments and a prescription of penicillin later, I was beginning to feel better throughout the week. It was only Sunday morning that I truly felt about 75% and not groggy or hazy.

The following are brief summaries of each segment of the race -

Swim
I felt like I had cotton-mouth the entire morning before the swim. I couldn't drink enough water in the hour before the swim start. It was odd - the normal morning jitters weren't there. I think I had kept my expectations so low that it was going to be very hard to have a disappointing day as long as I finished.

It felt like the longest swim of my life - just when I thought I had reached the first buoy and was ready to turn into the shore for the second half of the swim, I realized that everyone else was going straight still...OH, we have to go to the next orange buoy. Damn.

All I could think about was Finding Nemo - "just keep swimming...just keep swimming..." even though my shoulders felt like they were going to explode.

Time - 41.07 (3 minutes better than last year)

Bike (including T1)
It took me a bit to get my wetsuit off due to my fatigued shoulders. In a brief moment of helplessness, I panicked wondering if I'd be able to get my arms out of the sleeves. After a brief struggle, I managed to get everything off and get out on the bike in just under 4 minutes.

The actual bike ride however, did not start very well. Whether it was the penicillin or simply the over-exertion I put in on the swim, I couldn't keep my Perpetuem down. Sip after sip kept gurgling back up for some reason.

Shortly after that, things settled down and I began to get into my rhythm. Suffice it to say, the bike felt much better than the swim and other than some strain in my lower back, it felt like a much better ride than last year.

It was in fact - by about 6 minutes. Time - 2:58

Run
One word - HOT. It was forecast to be the hottest day of the year - it certainly did not disappoint. Easily in the 90's by the time the run started and not having the best of luck with my stomach, I had a feeling I was in for a slower run than normal.

Perpetuem was not my friend this day. Whatever amount I was ingesting, it just kept coming back up. With my running bottle filled with it, I quickly dispensed of it and filled it with cold refreshing water...nothing better to pour on your head.

I forgot my GU bottle at one of the aid stations as well - egh. One less thing I would have to worry about coming back up. It was only mile 3 that I adopted a run/walk strategy that would take me through the remainder of the 70.3 miles. It wasn't pretty or fast, but it got the job done.

Time - 2:29

Total time = 6 hours 16 minutes and 27 seconds.

Thanks Lake Stevens. Hopefully we'll see you again next year.

Erik, Mikel and I on the dock at Lake Stevens Ironman 70.3

Great timing

I remember planning for my trip to Seattle a month ago thinking to myself, "Is is better to fly in early for the race or fly in the day before?" The answer to that question appeared Wednesday morning shortly after waking up. Disguised as fatigue and a scratchy throat, I figured it was just because I got in late the night before and didn't get much sleep. Little did I know it was the beginning of something sinister and evil that only happens when everything matters most.

Wednesday and Thursday were the longest days ever. Fatigued layered with blurry eyes and pressure in my sinuses only meant one thing - infection. Ear, sinus or both was my self-proclaimed diagnosis. In the hopes of nipping it in the bud, I ran to the Urgent Care here in Redmond to see whether I had missed my calling as a doctor or had seen one too many episodes of Grey's Anatomy.

Turns out they don't hand out Penicillin to any chap that walks in the door. Only those with ear infections. Lucky me.

There was a period of about 10 minutes this morning that I actually considered dropping from the Lake Steven's 70.3 race tomorrow. A short morning bike ride today made me feel like all the months of training really didn't matter - I had nothing in the tank. Soreness and fatigue are my only friends lately...

Some might call it foolishness. I like to think that I'm fulfilling my commitment. I finish what I start. If I thought I was putting myself in harms way, I would fold - but I feel well enough to at least give it a go.

We'll see what happens.

A Nervous Ball of Energy

It's only Monday and the nerves are starting to build for next Sunday's race in Lake Steven's. I've never quite figured out what exactly I get nervous about before starting a race - whether it's a triathlon or just a run ...most people say it's just the excitement of the venue or the building up of the physical and mental test you know awaits.

I'm not sure I'll ever know what specifically I worry about pre-race. All I know is that races, particularly those of the Ironman caliber (70.3 and 140.6), are not events to be taken lightly. Nor are they something that a large part of the general population attempts to accomplish. I'd like to think that we (my fellow triathletes and I) are a rare breed...borderline crazy some might say, but that is what putting yourself out there is all about.

Part of my goal-setting mentality includes making my goals visible to others. It's not bragging. It's accountability. I feel compelled to do what I say and say what I do. That's just how I roll.

If someone were to psycho-analyze my dreams, they'd probably say that I am more afraid of forgetting something and not being organized for the race than I am actually finishing (this is the project manager in me). My recurring dream the week of a race is the one where I've either forgotten or misplaced my bike in the transition area. Nervousness turns to worry - worry to fear - fear to complete amazement that I could have done something so stupid as forget my bike.

So here I sit, still not really sure why or what I'm getting nervous about. I feel as good if not better than I did last year when I did this race (which was my second after Boise). Friendly competition is about the only thing I can pin it on right now...between Erik and Mikel, we all have each other in our sights. Each looking to best the other.

The thought of wearing the pink apron and grilling Erik's steak (if he beats me) has me a little nervous but then again, I'm pretty sure he already owns a pink shirt :)

Rob, Me and Mikel at the 2009 Lake Steven's 70.3

Bonus

I knew from the outset of this week that I would need to reach down into the depths of my very core to get through this week of condensed workouts. It's totally worth it though...

My wife and I are sneaking away to Sedona this weekend to celebrate our 13th anniversary. No running. No cycling. No swimming. Oh, sans children too. Bonus.

In preparation for the workout-free weekend, I've spent every afternoon this week in the pool logging at least 1.5 miles each day - both TT and slower endurance swims. Tuesday morning was my long run (13 and change) followed by a 30 mile ride this morning (@18.6 mph). I intend to put in a longer run tomorrow morning too.

My final brick workout will be next Monday prior to leaving for Seattle. I'll spend the week at the office and then bang out the Lake Steven's 70.3 Ironman on Sunday the 15th. I'm looking forward to racing with friends and reveling in our collective glory - Karen, Erik and Mikel...best of luck to you all.

P.S. How do you know you're a triathlete? A new Garmin Forerunner 305 makes you giddy. Yes, I'm giddy.

Burn baby, burn

With only one 20 mile ride under my belt since returning to Arizona, I was slightly cautious about my long ride today. I knew the route I was doing would push me. Still slightly fatigued from my long run this week, a small part of me wanted to settle for a shorter ride. Knowing that Lake Steven's 70.3 is only 2 weeks away though, I put on the big-boy shorts and knocked it out.

I will not lie - my quads are on fire...still. But it's a good burn. One that comes from knowing that you left it all out on the road.

50 miles and change in 2 hours and 41 minutes (20.6 mph avg). Check out that elevation.