Ironman 70.3 World Championships

Made It!

I'm really not sure how I did it.  I was sitting in front of my computer at midnight on Saturday - waiting for registration to open for the New York City Triathlon.  The clock moved and I started the process.  Several times, my computer locked up and I was in "wait mode".  It took a few minutes - but finally I completed the process and got my confirmation.


At the time, I had no idea that the race was selling out in 7 minutes! I've read that no triathlon has sold out faster!  That may or may not be correct - but 7 minutes is remarkable none the less.  Reading comments on ST and BT, it is clear that lots of people made the effort and got locked out of the system.  I'm thrilled to have made it in - I've never been to New York, so this will be a memorable way for me to make my first trip.


2010 is shaping up to be a busy triathlon year for me.  Longer distances and some travel next year will make it a fun year.  I have one more key race to get signed up for.  That is St. Anthony's which is close to home.  Then - do I dare consider Ironman Florida next November???  It's early and I'm not ready to make that commitment yet!     

New York - - - Maybe?

The good folks at USAT sent me an email about early registration for the Nautica New York City Triathlon.  I hadn't given any thought to that race - but when I read that it sold out in 22 minutes last year, I decided that I should try to get in.

Apparently, I still don't have great reading comprehension - because I thought the early sign-up was tonight.  Turns out, it was last night and the early slots are filled.  So, I will be sitting with my computer at midnight trying to be one of the 3,000 (lucky?) people that make it in under the wire.

Updates to follow!

What's 11 Seconds Between Friends?

It’s interesting how people and events shape our lives.  One of the events that shaped my life took place in the front seat of my car, while sitting on the tarmac at a retired Army base in Weatherford, Texas.  I had just completed a series of laps with the Chief Driving Instructor for the Dallas Region of the Porsche Club of America.  Bryan Henderson was the guy in the passenger seat and he was one of my heroes.  Bryan drove a car that was very similar to mine – but he did it a lot faster than I could.  Specifically, he was 11 seconds a lap faster than me, on a track that was less than a mile long.  That amount of time over a mile is like the difference between Lance Armstrong and anyone that might possibly read this blog!  It’s a lifetime in racing minutes.

Bryan was in demand at these events, because he is fast and he can communicate “how to be fast” to others.  I had waited several months to get an opportunity to have him with me for a ride-along.  When we finally made it onto the track, I was flawless!  (Note: I was flawless in my mind!).  I hit all my marks and was quick, while keeping the car under control.  I did everything that I knew to do and performed as well as I could.  I was thrilled.  The reason this ride was important to me was because Bryan would have to sign-off for me to move forward earning my racing license.  I desperately wanted the license and Bryan was the only way to get it.

When we finished our laps, I pulled into the cool down area and shut the car down.  I could barely contain myself as I pulled off my helmet and waited for the congratulations to start!  Bryan got his helmet off and looked me in the eye.  I’ll never forget what he said.  He simply asked, “What were you doing out there?”  I wasn’t ready for a question – I was really expecting something much more complimentary.  Being a bit confused, I said, “I’m sorry – I don’t understand the question.”

Using the same voice that a Highway Patrolman uses when he says, “Do you know how fast you were going?” – Bryan asked again, “What were you doing out there?”  He sounded almost angry.  I was stunned.  I think my pride kicked in and I responded with something like, “Driving my ass off?”  He wasn’t amused.

Here’s the lesson – Bryan pointed at me and said, “When you sit down in this car – before you buckle your seatbelt, before you put on your helmet and before you start the car – you have to decide if you are going to wrestle with it or dance with it.”  He continued, “Wrestling is loud and feels like fun – but it’s hard on you, it’s hard on the car and it’s slower.  When you learn to dance – everything is easier and faster.  You need to learn how to dance!”  With that – he got out of the car and walked off.

I sat there totally crushed.  I had done my best and my hero had made it clear that I was nowhere close to being up to his standards.  I wanted to think he was wrong and I was right – but there’s no getting around 11 seconds a lap.  So over the next weeks and months – I had to accept that I was going to have to approach racing cars differently.

That could be the end of this blog – but Bryan’s words really struck a chord with me.  I took a step back and started considering other areas of my life where wrestling had become my way of doing business.  In the years since my ride with Bryan, I’ve worked to do a lot more dancing and a lot less wrestling.  I’ve shared the story with more than a few people and I think the lesson has caught on with at least a couple.

So this is a “Thanks!” to Bryan (wherever you are).  I never found the 11 seconds a lap – but the lesson he taught me that day was a lot bigger!       

Half Marathon Thoughts

Over the last few months, I've been training to run the San Jose Rock & Roll Half Marathon.  A couple of factors went into my decision to fly cross-country to run the race.  First, I've signed-up to run the Florida Ironman 70.3 in May and need to get ready for the run.  Next, it's cool in California!  With temperatures in the 50's in the mornings - it just seemed like the perfect way to beat the Florida heat and humidity.  And best of all, my daughters live in California, so this race would allow for a reunion that is long overdue.

Friday afternoon, I hopped on a plane and was in San Jose by 9:00.  Saturday was a rest day that included packet pick-up and some shopping at the expo.  After a light dinner, it was off to bed and a good nights sleep.  As expected, the weather was cool and clear when Sunday morning rolled around.  I was up very early and spent some extra time making sure that I had packed all of the gels and Shot Blocks I planned to use during the run.

About 90 minutes prior to race time, I walked down to the starting area.  Let me say that the organization of the race was outstanding!  The entire layout was designed to move runners efficiently through the process of dropping off clothing and other items for secure storage, past an area where food and drink were available (all free) and finally into the numbered corrals.  I was in corral #10.  This area is for runners that expected to complete the race in 2hours and 45 minutes.

By the time I got into my corral, the crowd had really stared to build.  There were over 11,500 runners at this event and I have to admit - I was pretty jazzed to be part of the crowd.  After doing triathlons that typically number 800 - 1200 participants, the size of the crowd was something to marvel.  When the gun fired . . . . . no one in corral 10 even budged.  For that matter, I looked as far forward as I could and couldn't detect anyone moving!

After at least 5-minutes, we began to shuffle towards the start line.  When we finally made it to the official start line, everyone was cheering and waving at the cameras.  I was just moving with the crowd trying to take it all in.  After a few minutes, the crowd began to thin and I started to settle into a comfortable pace.

Long before the race, I had decided that I would use my pulse to determine my pace for the day.  I know that I can comfortably run at a heart rate of 130 - 135.  It's not a fast pace, but it's sustainable for me.  My thinking was that the cool weather would allow for a faster pace - while keeping my pulse on target.  So, after about a half mile at my slow, comfortable pace - I looked at my Garmin and noticed that my pulse was at 155.  I slowed and my pulse dropped to 152.  Okay, time to re-evaluate my race plan.  I was feeling good and my breathing was easy - so I quickly decided that my race pace would be based on a 150 - 155 heart rate.  With that decision made, I put my head down and tried to get into a comfortable rhythm.

There were a few memorable moments during the next few miles.  First, around mile three, I caught up to a guy that had to weigh 350 pounds.  Imagine Santa Clause, sweating profusely in a bright yellow tee-shirt!  I had two immediate thoughts:  First, "OMG - he's going to kill himself".  Next, "OMG, I'm barely faster than him!"  I picked up my pace for a few minutes to clear Santa.

Next, as I approached an aid station at mile 4, there was a runner sitting on the ground surrounded by paramedics.  It was difficult to see much, but he appeared to be young and very very out of it.  I spent some time thinking about what might have gone wrong to put a young, healthy looking guy on the ground this early into the race.  It occupied my mind for a while.

By mile 5, there wasn't much passing going on.  I had fallen in with a loose group of people that were running at the same pace and everyone seemed content to just hammer out the miles.  There was a little chatter at times, but mostly just the sound of shoes on the pavement.   As the miles went by, I was pleased that I didn't have to stop and walk.  I think the cool weather was the biggest factor in keeping me on pace.  Up until the race, I had never run more than 9 miles - so I wanted to be careful to keep some energy in reserve.

By the time I reached mile 10, I did the math and determined that I was well ahead of my 2 hour 45 minute goal - but was not going to be able to finish in 2 hours and 30 minutes (which had been the best I thought I might be capable of doing).  I was feeling good, so I picked up my pace and decided that I would shoot for a negative split on the last 3.1 miles.

At mile 12, I was making good time and passing people when I (we) came upon a fire truck parked at a 45 degree angle on the road.  There were at least 3 motorcycle policemen beside the truck - blocking the road.  As the group came to a stop, an ambulance made a U-turn from behind the fire truck and headed out with sirens blaring.  It didn't add much time and at the time I thought how close someone had gotten to finishing the race.

I finished the race and was very happy with my result.  Given that I've never been a "Runner" - I was thrilled to finish and was very pleased to have do it right between my two goal times. My official race time was 2 hours and 38 minutes. I'm pleased to say that I could have gone  harder and felt great the next day!  The day was capped off with a Jonny Lang concert in the park and the finishers "Free Beer".  All in all a great weekend and something I  will do again (before May)!

Nutrition on Long Bike Rides

This may be the answer for bringing along enough food for long training rides!

I wonder if I can get a carbon fiber cart?

Maybe by Cervelo??

With aero wheels???

Oh, and a cooler!

Yep, I’m Inspired!

My last post came a few days after a somewhat disappointing race and the onset of some mysterious bug.  I think it would be safe to say that I was sick and tired of feeling sick and tired!  So, here I am a week later with a much better disposition about my training. 

This weekend I was invited to do a training ride with a fellow St. Pete Mad Dog.  Hartley Mellish is training for Florida Ironman in a couple of months and was looking for someone to do some long rides with.  We met at the Suncoast Trail at 7:00 and started preparing for several hours on our bikes.  I should note that I’ve met Hartley a few times – but really don’t know him.  My first indication that we would have a good day was when I looked at his bike.  I’m a techno-geek!  I love gadgets and electronics as much as anyone.  Or as much as anyone – until I saw Hartley’s Cervelo!

I’m not sure if I will get this all correct, but he strapped a Timex heart rate monitor on and hit some buttons on the Timex watch on his handlebars.  Next, he switched on his power meter.  I’ve never used a power meter, so I was feeling a little under-tech’d!  Making matters worse, he mentioned that he would have to wear three heart monitors if he was going to grab data for his Garmin 405.  Since that would be too many straps – no Garmin today!

The ride turned out to be about 60 miles.  We went at a comfortable pace of about 16 mph.  With breaks, we were a little over 4 hours and it was a great time!  You learn about someone when you peddle next to them for that long.  Hartley has entered six Ironman events and finished 4 – since turning 65 years of age!  That’s not a typo.  Hartley is 69 and is looking forward to his next birthday so he can race in the 70 – 74 age group.  He will have a better chance of earning podium finishes when he’s the young guy in the group!

When we finished our ride, I went for a quick 2-mile run.  It had gotten hot – so 2 miles felt like enough.  I ran a better pace after 60 miles with Hartley than I ran last week in the Sand Key triathlon.  I guess there are all sorts of things we can do when we have someone to inspire us! 

Hartley – Thanks for being an inspiration!  Looking forward to our next ride!

Take care my friends!

Ken

 

Life is Linear – Right?

I worked only a half day today. I spent the rest of the day on the couch trying to shake some type of bug that has me feeling down. It’s uncommon for me to sit for hours at a time and I’m afraid that all of this downtime has allowed me to think too much.

After a very average run at the Sand Key Triathlon this weekend, I am struggling to connect A to Z. I like to think of myself as analytical and methodical. I understand that everyone is not like me – but I do pretty well when I understand how I’m going to get from the beginning to the end of a task. It’s like school. You know if you go for twelve years and make passing grades – you’ll graduate and get your high school diploma. Four more years of the same effort and you will leave college with a bigger and better diploma. I can understand that and it fits well into my fuzzy brain.

That brings me to Sunday. I went into the race expecting to have an improved 5k run. I have literally quadrupled my running over the last two months and I was looking for a payout. I took care of myself on Friday and Saturday, the weather was a little cooler than previous races and due to big waves – we didn’t even swim.

So after a good ride on the bike, I pull on my shoes and head out for a quick 3.1 miles. I was happy leaving T2 because my legs felt good and my head seemed pretty clear. Not feeling overheated or too tired from the bike leg. Things were starting out as planned.

Then it hit. I’m not sure what it was – but it hit. My legs felt heavy and all I could do was just jog along slowly. I became the moving roadblock for all of the people that I had passed on the bike and many athletes that had started in waves behind me. I know that all of those athletes have worked hard and I gave words of encouragement to most that passed me – but I wasn’t at all happy with my pace! I’ve put in the work – and I want my results!

Okay, now that my temper tantrum has passed, it’s time to get back to work. I continue to be amazed at how my body responds to the exercise and change of habits. I haven’t seen my run times improve (enough) – but I continue to shed pounds. I’m still slow on the run – but I can now make good time up my training bridge on my bike. I’m the very slowest swimmer at the OWS, but I can run 10 miles without stopping. All of that tells me that things are improving – but they aren’t linear. Being an analytical guy, that bugs me – but all I can do is run my 5 miles before work in the morning and be confident that one day my body will decide we can do it faster!

Somewhere in all of this, there is a lesson in patience and perseverance. It's a lesson that I need to learn!

Cheers from the sick couch my friends!

Is That All?

I got in from my run this morning and plugged my favorite toy/tool into my PC. My Garmin 305 has been on my wrist for every single training ride and run since I started my triathlon dreams in January. It has been a constant reminder that I am getting faster and in better shape.

As I reviewed my run from this morning, I was disappointed to see that I was slower and had a higher heart rate than the last few runs. Not sure what that's about - but I will keep an eye on it and see if I can bounce back in the morning.

I was looking at some comparisions between today and older runs when I clicked on the "Running" heading at the side of the page. I hadn't realized that the software was keeping a running tally of all my training. It's cool that it does, but what I read didn't make me happy.

Here's what I learned:

* Running - 194.7 miles and 33,127 calories burned this year

* Biking - 491.5 miles and 40,912 calories burned this year

* MultiSport - 159.2 miles and15,998 calories burned this year.

* Total - 845.4 miles and 90,037 calories burned this year

I don't know what totals I was expecting - but this doesn't seem like enough. It's a bad comparision but the Ultramarathon Man, Dean Karnazes has covered that running distance in one race! Clearly, I needed to find a more positive spin on this data!

My next stop was Mircosoft Streets and Trips. Why? I was curious how far I would have made it if I had gone "Forest Gump" and just started running at the beginning of the year. The answer, I would be a couple of miles outside of Lake Charles, Louisiana. Hey, that sounds better!

Next question - what about the calories? Well this is cool! I have burned the equivilant of 1664 Oreo Cookies! I'm not sure how many packages that is - but it's a lot! My other favorite "bad food" is Brown Sugar Frosted Cinnamon Pop Tarts - I've burned 450 of those. Last, but not least is the foot long Dairy Queen Chili Cheese Dog. Feel free to beat me down for this one - but I do love a good chili dog. So, I have burned the equivalent of 127 Super Dogs!

Now I feel good about the numbers! I could be sitting on my butt eating Oreos, Pop Tarts and Super Dogs, or I can be moving through Louisiana getting better every day! I like the second option. I wonder how long it will take me to reach the Pacific Ocean???

Take care friends!

kbc2

Is This An Illness?

Now that I find myself on some triathlon mailing lists, it is becoming commonplace for me to receive emails about various events. One came into my office email this morning and with only a quick glance at the calendar - I pressed the "Register" button. No big worries or nerves. Just the realization that it was filling up and I could still get in. Compared to the fear that I had before registering for my first race - this was almost too easy! I guess that's progress.

My next event will be the Sand Key Sprint Triathlon. It has a short swim and bike (1/3 mile and 11 miles), but I'm looking forward to it. I have been in a bit of a funk since my last race. Nothing on the immediate schedule had me feeling a little lost. I guess I should expand on that.

I have my first half marathon on October 4. For some reason, that doesn't count as a real race in my book. Now really - what's wrong with that thinking? My goal for the half is to do it, finish it and get my mind around what it's like to cover the distance. My running is getting a little better, so I hope the increased running mileage will pay dividends on my tri's. It's already working - so it's a good thing!

Tomorrow I'll be doing about 40 miles on the bike. Doing the Clearwater bridge loop for two or three laps. I'm riding with a new group tomorrow - I can't wait to see the pace and find out how I'm doing compared to the group.

That's it for now. Everyone have a safe and fun weekend!

KC

This Hits Too Close To Home!

Gotta get a carbon frame!!!

What's That????

When I was training to do my first sprint, I found it comforting to go out and do "the distance". I was in lousy shape, so running 3.1 miles for the first time was a big deal. The 15 mile bike wasn't anything to worry about, but the .5 mile swim felt like a big accomplishment. Once I had done the distance, it gave me confidence that all I had to do was get fit enough to string them all together. Probably not the best training method, but it fits well with the way my mind works.

Fast forward a few months and I'm now looking at much longer distances. Going back to what has worked for me, I decided that last night would be my first attempt to swim 1 mile with the gang from the St. Pete Mad Dogs. First, the mile walk down the beach seemed like it took forever! I know it's twice as far as I've been walking, but it feels like more than that! Into the water we go and the water is bathtub HOT! So much for it being a refreshing swim.

Heading south, the current is pushing us a little and I start to fall into a nice rhythm. Doing my best to make long strokes and to get some glide on each pull - I'm feeling pretty good about myself. As usual, the faster swimmers make it past me and the herd begins to thin out. As I start to get a little tired, I notice that it's just me and a girl in a green swim cap. I notice her as she swims past me. By the half way point, I'm getting bored and I'm totally alone. Ms. Green Cap has a 40 or 50 yard lead and is pulling away a little bit at a time.

I'm swimming a good distance out from the beach and have the realization that if something were to happen to me - no one would know! I've spent a lot of time on the water, so I'm not particularly worried about sharks or other creatures - but you are responsible for your own safety. I decide to work my way back towards the beach a little when it happens . . . .

I take a breath and when my head goes back under water, I seen the front of something swimming directly underneath me. If you watch enough space movies, you've seen the scene where the good guys think they have won the battle only for the huge and ominous "bad guy ship" to glide up behind them (or in my case, underneath them). Yep ~ that's how it felt!

My first instinct is to scream (bad option with my face under water). I'm thinking it must be a rather huge sea ray gliding by. Sorry, much too long for a sea ray. My curiosity turns to panic when I decide that it's too long to be a ray, so it must be a shark. I should append my statement from two paragraphs ago. I'm not afraid of sharks as a general idea. I do however fear sharks that are swimming directly beneath me at dusk when I'm all alone in the ocean!

As the shark continues to glide by, I notice that there is no dorsal fin and the tail is all wrong. Suddenly I realize that it's not a shark - it's a manatee! How fun did this swim just get??!! I'm being tracked by a Sea Cow! I watch some bubbles come up as the mammal glides out of site. I have to turn my head to take a breath and it's gone.

The rest of the swim went well. I did have time to decide that being passed by a sea cow is probably an accurate representation of how I swim! I was the very last person out of the water (except for the folks that got tired and got out early). So, now I know I can do the distance. Could I have hopped on my bike and done 56 miles? I think I could. Run after that . . . not so much! I plan to do my 56 miles over the weekend and get that hurdle behind me. Not sure when I'll be ready to tackle the 13 mile run, but I know that no later than October 4th, that will be done too!

Good news - I'm down to 234.2 this morning! This exercise and eating right really works!

Ken

A Quick Update

As planned, I was ready and waiting to post my entry at noon today. It was a strange experience - I was actually nervous as I went through the process of completing my entry. I'm not sure if it was my brain trying to get me to think through this one more time, or maybe just excitement as I thought about what the future holds. Whatever it was, I'm registered and committed!

When I got home this afternoon, I jumped on the scale to check my weight and body composition. I'm pleased to say that I'm down to 235 pounds. Better yet, for the first time EVER, my body fat percentage was in the teens. To be exact, it was 19.8%!

I was so juiced by the new low number that I jumped off the scale and grabbed my cell phone to snap a picture of the readout. I got back on the scale, let it do its job and the number popped up at 20.2%. I guess the lesson is that kharma doesn't like to be photographed!

With my new low weight and the motivation from a goal in May - I headed out into the 92 degree heat for a run. It was slow - but I covered a little over 6 miles, which is my longest run ever! If the next 284 days go as well as today I won't have to worry about finishing last!

Another Goal to Work For!

It's Monday morning, August 3rd. In a few hours I will pull out my debit card and set into motion another major goal for myself. About 9 months ago, I got winded as I walked up the bridge to snap some photos at the Ironman 70.3 World Championships. I watched as people a lot older than me and several people with severe physical handicaps raced up and down a bridge that I was laboring to walk on. It was a defining moment for me.

Two months later, I signed up to compete in my first triathlon. I gave myself about 5 months to get into better shape - knowing that I would work hard to finish and not be last. Well, I finished and I wasn't last (I really appreciate small moral victories like that!). I can honestly say that it was the toughest thing I had ever put my body through. The best part? I loved every minute of it!

Before competing in my first event, I had already signed up for my second. I wanted to be sure that triathlons wouldn't be a "one and done" thing for me. No worries about that - I loved the racing and was hooked by the end of the first race. I have now completed 4 sprint triathlons and have yet to have any major problems. To the contrary, things continue to get better and I'm having a blast.

This weekend, I ran in the Top Gun Triathlon at Fort Desoto Park. I had a great time - but was a little bummed that the swim and the bike portions of the race were a little short (1/4 mile swim and 10 mile bike). Actually, to be honest, I was bummed that the bike portion was only 10 miles. I tend to be pretty good on the bike and somewhat below average on the swim and the run. More time biking is my best hope to improve my standings at the finish! (Truthfully, more training time on swimming and running would be a better use of my time - but that's for another blog!).

I left the race thinking that it's time to try a longer distance triathlon. An Olympic distance event is about twice as long and would certainly be a bigger challenge for me (not that the sprint isn't challenging!). There are a couple of Olympics this fall, so I have time to train and hopefully the weather will be a little cooler.

But there's more . . . . My IPhone "dinged" as I was waking up this morning. While still in bed, I ran through the e-mails that had come in overnight. All of the emails were spam, except one. An email had arrived at 1:21 am, announcing that registration would be opening at noon for the Florida Ironman 70.3 race in Orlando, Florida. The race is about 10 months from now and I've decided that I'm signing up at noon!

This journey has been a great one for me. I have met such wonderful and inspiring friends and in the last 8 months have done things that I thought were well past my physical ability. Now, I'm ready to take on a bigger challenge. I think this one will be big enough to hold my attention for the next 10 months. A swim of 1.2 miles is long - but "do-able". The bike ride of 56 miles is long, but I love the bike, so I'm looking forward to that. Then the hard part . . . at least for me - hop off the bike and start the 13.1 mile run! I'm guessing that the run will be a long, slow, hot ordeal. That's fine! I'll be lighter, faster and in better shape for all of it by then.

So, today it begins. First with a couple clicks of a mouse - and then the hard part. Lots of miles, no doubt some injuries and setbacks and hopefully 285 days from now, a good finish in the biggest physical challenge of my life. My goals for the race will be just like my first sprint - Finish and don't be last!

Good Idea? Maybe Not!

I've been lucky enough to meet several people that run in or compete in all sorts of endurance events.  From half-marthons to full Triathlons, it's a group that I look up to.  To me, there's something special about those people that have the disipline and desire to put that type of commitment on themselves.  They are very special people.

So, over the weekend, I got the bright idea that I want to be special too.  Not the type of "special" my Mom thinks I am.  No, the sweaty - distant look of a special athlete.  Sounds sexy already (admit it).  So, I started my first day of triathlon training with my usual Diet Coke and Zone bar.  Not perfect, but better than a Bloody Mary and waffles!

Lunch was a bit of a disappointment with a couple of Chili Cheese Dogs finding their way onto my plate.  I consider this a moral victory, as I didn't get the foot long dogs.  

So, evening comes and it's time to hit the treadmill to start some cardio training.  First problem - no pocket for my trusty Ipod.  No worries, I'll just hold it.  Then it goes down hill - the gym is locked and my key won't even go in the door.  

Being a steely eyed athlete - I won't be stopped!  I grab my water and start "jogging" into the ghetto that surrounds my condo.  No worries - it's MLK Day and everyone is already too drunk to chase the white guy!  I should mention (in the interest of editorial honesty) that the word "jogging" grossly overstates my activity!  Think of an overweight penguin wobbling with a limp.  Yep, that's my steely-eyed athletic gait.  No style points for the Kenman!

So, I lived through it!  First night, 1.6 miles at a blistering pace of 13.42 / mile.  It's terrible - but I did it and it will get better.  I think tomorrow will be a bike day - or maybe I can get the dang door open to the gym.  

That's day 1 - wish me luck!