I have put something new on my Blog. It is to the right of the screen and it is music. You will find that some of the songs are played in their entirety and some are quick clips. I'll be playing around with this a bit until I get it just right. I will take requests from you but I won't promise that I will put it on.
Monday, December 29, 2008
Thursday, December 25, 2008
Merry Christmas
A record snowfall for us here in Vancouver. Over 12" of snow on the ground on Christmas and it was snowing hard again here earlier. As I sit here thinking back over the years it was 1978 the last time that I had a white Christmas. At my last measurment we had 15" of snow on the ground Monday night. This week has been a mess not only with the weather but also with work and deliveries. Angela and I have been getting a ride to Portland to work from my manager Cory who has 4 wheel drive and lives near by. Thank you so much Cory! The problem with the roads are the ruts are so deep that normal cars get high centered and just can't go. I'm really glad we are suppose to warm up and start thawing out. We had a wonderful quiet evening at Ron's house last night with the entire family and just a fantastic day today. Angela made her famous Christmas casserole and Jessi and Colin came by. Jake, Angela and I played a few games of Scrabble and watched a movie. By far my best Christmas present is having all of our family together.
"The best of all gifts around any Christmas tree is the presence of a happy family all wrapped up in each other"
Christmas - that magic blanket that wraps itself about us, that something so intangible that it is like a fragrance. It may weave a spell of nostalgia. Christmas may be a day of feasting, or of prayer, but always it will be a day of remembrance - a day in which we think of everything we have ever loved. May Peace be your gift at Christmas and your blessing all year through!
I hope that you all find peace, love, joy and happiness this coming year. I love you all.
Thursday, December 18, 2008
Snow!
First real snow of the year. For us this is not too impressive but they are now calling for 6-10" this Saturday into Sunday then switching over to freezing rain. It was absolutely CRAZY at work this week with the snow scare and I imagine tommorrow will be complete chaos. I'm tired just thinking about it.
Angela and I will be celebrating our 27th annivesary Friday (actualy Saturday). We're planning on a nice dinner out in Portland and then a walk down Peacock Lane to look at the Christmas lights. Peacock Lane is a street in SE Portland by my store where everyone on the road decorates their home with lights. It is just amazing to see and hopefuly it will be snowing to add to the ambiance.
For you, there'll be no more crying,
For you, the sun will be shining,
And I feel that when I'm with you,
It's alright, I know it's right
To you, I'll give the world
to you, I'll never be cold
'Cause I feel that when I'm with you,
It's alright, I know it's right.
And the songbirds are singing,
Like they know the score,
And I love you, I love you, I love you,
Like never before.
And I wish you all the love in the world,
But most of all, I wish it from myself.
And the songbirds keep singing,
Like they know the score,
And I love you, I love you, I love you,
Like never before, like never before.
Happy anniversary Angela. You are my everything.
Thursday, December 11, 2008
Thursday the 10th
Go to youtube and check these 3 Fleetwood Mac songs out.
All of these songs bring back some really good memories and have special meanings to me. Some from my teenage years and some from my adulthood. An incredible guitarist Lindsey Buckingham is. I really need to get back to playing my guitar more. Well the med situation is going well. I increased the level of herbs that I am taking for my anxiety and nerves and they are helping out quite a bit. AT least I don't feel like I am loosing all control. Next pain med prescription will be 10 less than this week. No problem.
Monday, December 8, 2008
Monday December 8
Life is so much better. I am having some problems with my anxiety and focus right now with the taper. I am thinking that I might need to get something a little more for the anxiety. Right now the daily dose this week is going 8 Oxy total daily with 3 Clorazipate and 8 Vistral. I am also taking some Chinese herbs in capsul form and tea also to help with my anxiety and to try to keep me calm. Physical therapy has started and so far so good. I am doing small neck movements and arm exercises. It is amazing how weak my left side has become but it will keep getting stronger. More updates soon. Thanks to everyone for their support! Don't be shy, drop me a hello because it helps me along.
p.s. Clark says Merry Christmas
This was December 5th.
After a screw up on my prescription I went through accute opiate withdrawls for the last 5 days. Chills, Shakes, cramps, nightmares, paranoia, loss of appetite, a couple of halucinations, little to no sleep, depression. Can you say "Train spotting?" On Tuesday I almost checked into the hospital but thought I would give it another day. I finally got a full nights sleep last night, the first since last Saturday and the day looked brighter than the day before. I went and saw an Herbalist and was designed some herbs to take while I am tapering off of the opiates. In about 4 weeks I'll be completly finished with the pain meds and will then do a complete body detoxification. The good news is that the my doctor and his staff all now know HOW to correctly prescribe my medicine so I don't go through the living nightmare that I have been going through these last 5 days. Angela saved my life from drinking and I honestly can say that she has saved my life with what just happened. If anyone wants to or needs to talk about any of their demons I am always here for you and willing to help in any way that I can.
Saturday, November 29, 2008
Tapering off the meds
I have begun my tapering off of the Oxycodone and Vistral that I have been on for 5 months. I have gone from taking 15mg every 3 hours (120 tablets per week) to 10mg every 4 hours (100 tablets per week). I have to honestly say that there are times that I feel like I am going crazy. My skin crawls and sometimes my body "constricts" wanting the Oxycodone. I have been having night sweats and chills along with starting to awaken every 3 hours with my body aching. I know that it will get better as time goes along but it is a really difficult ordeal right now. I have also stopped the Neurotin and the Clorazipate too which probably is making things harder but it needs to be done. This next perscription will be 90 tablets so a slow taper it will be.
Well my weight is pretty high from the non activity the last 5 months and it is stressing me out. I am going to StayFit in the morning to begin a walk/run routine to begin back. I am starting physical therapy Tuesday 3 times a week for 4 weeks and know that will also get me on the road to recovery. As my friend Bonnie said "baby steps" and I think I'll use that as my mantra for right now.
All of the love and support that I get from Angela, family, friends and customers helps. I hope that those of you who deal with me on a personal level have a understanding of what I am going through and can continue with your help and patience.
Well my weight is pretty high from the non activity the last 5 months and it is stressing me out. I am going to StayFit in the morning to begin a walk/run routine to begin back. I am starting physical therapy Tuesday 3 times a week for 4 weeks and know that will also get me on the road to recovery. As my friend Bonnie said "baby steps" and I think I'll use that as my mantra for right now.
All of the love and support that I get from Angela, family, friends and customers helps. I hope that those of you who deal with me on a personal level have a understanding of what I am going through and can continue with your help and patience.
Monday, November 17, 2008
Sunday, November 16, 2008
The rebuilding begins and it is painful
Today was the first day that I could start running. We met at VanFit with Rick and Remay and started off on our run. The morning was 40 and sunny and just a incredible weather day for November. I had thought that I would be able to start back at about a 10 minute mile pace. Nothing too fast, just nice and easy down the waterfront and back, a 2 mile loop. I was physically able to run .34 of a mile at a 11:15 pace. I was so out of breath and my legs felt like cement blocks. We all ended up getting the 2 miles in but I was only able to run .46 of the distance and the rest walking.
This was a slap of reality in my face and it really taught me that this is going to be another long journey but I have had many of those in my life some of which I should have never came back from. So today was the first day and something to build upon. My weight is too high and my muscles are weak from the surgery recovery but they will return to normal. I just need to accept the fact that I have put on about 30 lbs and have been sedentary for the last 2 months. I will be starting my new training program this week to ease back into things and I will also be starting physical therapy also.
So here is to another journey that I am to embark upon and one that will bring my joy and happiness back to where they should be.
Nothing’s better than the wind to your back, the sun in front of you, and your friends beside you. . जीवनं मम, यात्रा मम
My love for you all.
This was a slap of reality in my face and it really taught me that this is going to be another long journey but I have had many of those in my life some of which I should have never came back from. So today was the first day and something to build upon. My weight is too high and my muscles are weak from the surgery recovery but they will return to normal. I just need to accept the fact that I have put on about 30 lbs and have been sedentary for the last 2 months. I will be starting my new training program this week to ease back into things and I will also be starting physical therapy also.
So here is to another journey that I am to embark upon and one that will bring my joy and happiness back to where they should be.
Nothing’s better than the wind to your back, the sun in front of you, and your friends beside you. . जीवनं मम, यात्रा मम
My love for you all.
Wednesday, October 29, 2008
October 29
Well it looks like I will be going back to work next Wednesday! Sitting at home is just killing me. I am looking forward to seeing my friends and customers and having something to do! I will be seeing Dr. Wayson November 13th for a evaluation. I am really hoping that I will get the go ahead to start swimming, biking and running again. I have put on too much weight and need to get back to where I was pre injury.
My friend Doug is racing in his first Ironman this Saturday in Florida. I am thinking that with how fast he is, he will finish in 12 hours or less. Doug is a fellow coach with me at Vancouver Fit and we do a lot of s,b &r together. We will be following Doug via the internet to watch as his day unfolds. GO BUDDY!
Not too much else going on. Fall is here and the colors have been awesome. Cool mornings and sunny days are great and we need to enjoy them now because the gray and gloom will be here very soon. Blah!
Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
My friend Doug is racing in his first Ironman this Saturday in Florida. I am thinking that with how fast he is, he will finish in 12 hours or less. Doug is a fellow coach with me at Vancouver Fit and we do a lot of s,b &r together. We will be following Doug via the internet to watch as his day unfolds. GO BUDDY!
Not too much else going on. Fall is here and the colors have been awesome. Cool mornings and sunny days are great and we need to enjoy them now because the gray and gloom will be here very soon. Blah!
Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
Friday, October 17, 2008
Recovery update
I went in for my 2 week check up and am happy to report that everything is fine! I had the staples removed and was checked for strength and reflexes. My doctor told me I am right where I should be with my recovery. I am off work for another 2 weeks before seeing if I am able to return. I am honestly getting a bit bored and anxious to return to work!
My exercise regiment is walking only. Thank goodness for the treadmill. It might be a bit tough to be away from home on a walk and not be able to make it back! I also will start some hand strengthening. I am not to do any neck rolls/stretches at this time and will possibly be able to start that in 4 weeks when I revisit with the doctor. I am only to sit for 20 minutes and then I am to get up and move for 10 minutes. This will help my back from stiffening up and going into spasms.
I was put back onto the Neurotin medicine to help with the nerve pain. This medicine makes me twitch uncontrolably sometimes and I gain weight and bloat from it so it will be very important for me to walk and to watch my diet. I haven't been very good with my eating habits lately and my weight shows it! It is time to get back on track!
Tuesday, October 14, 2008
Tuesday
It is really strange to me that it is October and I didn't do the Portland marathon or go hunting. Time has been really strange since my surgery and it is hard to describe. I'm not even going to try to.
I am starting to put together 2009's race schedule and there are just way too many events that I want to do. I will first have to determine what is going to be my "A" race and then start to prioritze which are more important. The Boise 70.3 is a event that I want to do but the water temps are similar to the icy coldness of Lake Coeur d"Alene and that is just too cold! Vineman in July in Northern California sounds better to me! Maybe a quick 4 day trip.
True satisfaction comes from working towards a goal and then performing to our potential given the circumstances.
Sunday, October 12, 2008
October 12
Alright you Primitive Screwheads, listen up! You see this? This... is my boomstick! The twelve-gauge double-barreled Remington. S-Mart's top of the line. You can find this in the sporting goods department. That's right, this sweet baby was made in Grand Rapids, Michigan. Retails for about a hundred and nine, ninety five. It's got a walnut stock, cobalt blue steel, and a hair trigger. That's right. Shop smart. Shop S-Mart. You got that?
Well not much sleep last night. The pain is just non-stop running down my arm, but the good news is that I have more use of my hand and fingers! I can't wait to start playing my guitar again. The few trips in the car that I have taken have been miserable. I think the way that the seat forms around my back aggravates it more. Angela will be having her short stay at the surgery center tomorrow. I am so gald that we have family that lives so close to us and is always willing to help out.
Off to the side I have a new poll that I want you to take. You can vote numerous times. These ideas are on top of my plan to run in the Seattle Rock and Roll Marathon, , Blue Lake Oly distance and the Portland Marathon.Monday, October 6, 2008
Surgery is done
Well the surgery went very well according to my Dr. and I am healing well. I have had some really bad days with the pain but for the most part it is just tolerable. Tuesday will be a day that I will never forget. I awoke to the most pain I have ever felt. On top of that I couldn't move my left hand or fingers. This was all caused by the nerves starting to get back into place and having the swelling reducing. I have about 30% usage of my left hand and fingers now. Each day it gets a little better. I can't sit at the computer very long because of the position it puts my neck into. I sit and read and watch movies and bounce back to the computer.
Here are the pics.......
13 Staples
MaFe getting me ready to go home
MaFe just removed the head staples
BIG BAND-AID
"The Penthouse Suite" at St. Vincents
Pre Surgery signing away
I just remember being told I was bleeding....Kristen about to make all of the pain go away....
Just getting to my room from OR
Kristen was my head nurse when I was in the hospital in July.
At home watching who knows what.....
To everyone, thank you and know that I carry each and everyone of you in my heart.
Saturday, September 27, 2008
Surgery Date
I will be having my surgery this Wednesday. I am going to be in over night and then 2-3 weeks recovery at home. I will be posting daily after my surgery to keep everyone informed.
One of my favorite quotes:
Belief consists in accepting the affirmations of the soul; Unbelief, in denying them.
One of my favorite quotes:
Belief consists in accepting the affirmations of the soul; Unbelief, in denying them.
Friday, September 12, 2008
Pain, depression and life
Foraminotomy
From Wikipedia, the free encyclopedia
Jump to: navigation, search
Foraminotomy is a medical operation used to relieve pressure on nerves that are being compressed by the intervertebral foramina, the passages through the bones of the vertebrae of the spine that pass nerve bundles to the body from the spinal cord.
A foraminotomy is performed to relieve the symptoms of nerve root compression in cases where the foramen is being compressed by bone, disc, scar tissue, or excessive ligament development and results in a pinched nerve.
The procedure is often performed as a minimally invasive procedure in which an incision is made in the back of the neck, the muscle peeled away to reveal the bone underneath, and a small hole cut into the vertebra itself. Through this hole, using an arthroscope, the foramen can be visualized, and the impinging bone or disk material removed.
On June 24th while celebrating my Ironman accomplishment I injured my back at a water park. The short version of the story is this: I become injured in Idaho and return home. I see a Dr. and am told to take 2 days off from work and to take steroids, muscle relaxants and pain medicine. I take the 2 days off and return to work. Things get a bit hazy here. On the day I return to work I pass out from the pain and am taken to the hospital. At the hospital I had a MRI and was sent home awaiting to talk to a Neurosurgeon. Angela and I met with Dr. Wayson, my Neurosurgeon, and I checked into the hospital a couple of days later(?) because of the holiday (July 4th) and scheduling. Anyhow, I was admitted to St. Vincents hospital and was a patient there for 6 days. Numerous tests were ran and nothing specific was found other than they knew which nerve in my back was injured from my symptoms. After those 6 days I was home for 3 weeks trying to heal. I didn't heal and I slowly became worse. I returned to work and was taking 3 medicines to take care of my pain and back spasms. I begain physical therapy and found some relief but not much. I returned to see Dr. Wayson and was sent for another nerve conduction test. This test determined that my nerve at C7 was being pinched. I returned to Dr. Wayson about this and he determineed that I needed surgery to correct the pain, numbness, tingling and atrophy. Angela and I decided to get a second opinion which turned out that they couldn't see me until October 14th for a consultation. This was not acceptable to me and with my trust and belief in Dr. Wayson I chose to have the surgery without a second opinion. I now am waiting to schedule my surgery date with the Dr when he returns from his vacation September 23rd.
It is very strange to go from working out 6 to 7 days a week, being in the best shape that I ever have been in and finishing a Ironman to doing nothing. Not only is this strange it is depressing. I miss that part of my life and realize just how important it is to me. One of the medicines that I take is called Gabapentin. One of the side effects of this is weight gain. I have put on about 10-12 lbs and really don't fit into my pants anymore. The pain medicine that I am taking is a opioid called Oxycodone. This medicine gives me a sugar craving that is worse than when I stopped drinking so I am tending to eat more sweets now. So let's see, a medicine that makes you gain weight and another that makes you crave sweets. This pisses me off!
I received a call from my Dr.'s office today and they have contacted my insurance company to get approval for the surgery. I am hoping that this isn't a drawn out process because I am so ready for this to be over.
Here is a link to a video describing the surgery I am going to have.
http://www.spine-health.com/video/cervical-posterior-foraminotomy-video
From Wikipedia, the free encyclopedia
Jump to: navigation, search
Foraminotomy is a medical operation used to relieve pressure on nerves that are being compressed by the intervertebral foramina, the passages through the bones of the vertebrae of the spine that pass nerve bundles to the body from the spinal cord.
A foraminotomy is performed to relieve the symptoms of nerve root compression in cases where the foramen is being compressed by bone, disc, scar tissue, or excessive ligament development and results in a pinched nerve.
The procedure is often performed as a minimally invasive procedure in which an incision is made in the back of the neck, the muscle peeled away to reveal the bone underneath, and a small hole cut into the vertebra itself. Through this hole, using an arthroscope, the foramen can be visualized, and the impinging bone or disk material removed.
On June 24th while celebrating my Ironman accomplishment I injured my back at a water park. The short version of the story is this: I become injured in Idaho and return home. I see a Dr. and am told to take 2 days off from work and to take steroids, muscle relaxants and pain medicine. I take the 2 days off and return to work. Things get a bit hazy here. On the day I return to work I pass out from the pain and am taken to the hospital. At the hospital I had a MRI and was sent home awaiting to talk to a Neurosurgeon. Angela and I met with Dr. Wayson, my Neurosurgeon, and I checked into the hospital a couple of days later(?) because of the holiday (July 4th) and scheduling. Anyhow, I was admitted to St. Vincents hospital and was a patient there for 6 days. Numerous tests were ran and nothing specific was found other than they knew which nerve in my back was injured from my symptoms. After those 6 days I was home for 3 weeks trying to heal. I didn't heal and I slowly became worse. I returned to work and was taking 3 medicines to take care of my pain and back spasms. I begain physical therapy and found some relief but not much. I returned to see Dr. Wayson and was sent for another nerve conduction test. This test determined that my nerve at C7 was being pinched. I returned to Dr. Wayson about this and he determineed that I needed surgery to correct the pain, numbness, tingling and atrophy. Angela and I decided to get a second opinion which turned out that they couldn't see me until October 14th for a consultation. This was not acceptable to me and with my trust and belief in Dr. Wayson I chose to have the surgery without a second opinion. I now am waiting to schedule my surgery date with the Dr when he returns from his vacation September 23rd.
It is very strange to go from working out 6 to 7 days a week, being in the best shape that I ever have been in and finishing a Ironman to doing nothing. Not only is this strange it is depressing. I miss that part of my life and realize just how important it is to me. One of the medicines that I take is called Gabapentin. One of the side effects of this is weight gain. I have put on about 10-12 lbs and really don't fit into my pants anymore. The pain medicine that I am taking is a opioid called Oxycodone. This medicine gives me a sugar craving that is worse than when I stopped drinking so I am tending to eat more sweets now. So let's see, a medicine that makes you gain weight and another that makes you crave sweets. This pisses me off!
I received a call from my Dr.'s office today and they have contacted my insurance company to get approval for the surgery. I am hoping that this isn't a drawn out process because I am so ready for this to be over.
Here is a link to a video describing the surgery I am going to have.
http://www.spine-health.com/video/cervical-posterior-foraminotomy-video
Thursday, June 26, 2008
I AM AN IRONMAN
THURSDAY
I woke up at 3:30 AM and ate my peanut butter bagel and started to load up the car. It had definitely rained and some of the stuff on the deck had been blown around, but it didn't feel very cold and it looked like the rain was over. Again I felt so calm it was scary! On a race day I am usually a "jerk" ( I am working on this) being short tempered but today wasn't like that. I think knowing that all of my bags were ready to go and triple checked helped in the calming effects.
Up until this point I was feeling fine and pretty relaxed, but when it came time to go to the beach it really hit home. I was about to do the Ironman! I had made it. I succeeded in making it to the starting line and through my training, my injuries, my triumphs and my disappointments. I was about to do something just a few short years ago I would never have imagined. I kissed Angela and gave her a hug with tears in my eyes and reeled those back in. It was NOT time to cry but to celebrate! It was the time.
I ran out of the water and into the T1 tent. The tent is rows of chairs lined up with guys changing into their bike gear and also the awesome volunteers to help you in any way that they can. I found a seat and the volunteer pulled everything out of my bag and lined it up. He told me to just relax and tell him what I needed. This was so cool. The first thing I told him was "a bathroom". I was happy to discover that I did not have to leave the tent and go to the row of portapotties - they had a urinal in the corner. Whew! Then on went the helmet, shoes and sunglasses. I ran out of the tent and stopped to get covered in sunscreen. I kind of forgot where my bike was so I got a little worried but I was able to get to it pretty quick. I grabbed my bike and ran down the chute and then climbed aboard at the mount line for a fun 112 mile ride.
Into the change tent I went. This volunteer was the KING! He offered me a couple of cool wet towels for my neck and had everything out before me in less than 30 seconds. Now I wish I could say that 30 seconds was my transition time, but it wasn't. I sat in my chair for awhile thinking how good it felt and I started thinking that a nap would be nice so I knew it was time to get up before it was too late! I stopped outside for my sunscreen coating and started to run. I saw Angela at the exit to transition and gave her a quick hug. My legs were feeling really good at the start of the run and my plan was to run from one aid station to the next. When I would get to an aid station I would walk through it and refuel.
We arrived at Post Falls on Thursday before the race. Angela and I rented a house right on the Spokane River which was awesome. After a quick unload of the car I went to the Expo/start area to hook up with Bonnie to register and shop while Angela went to grocery shop for the week. There were booths from many vendors selling their tri goodies, be it bikes, wheel sets, aero bars and even scales! I met Bonnie and Jen in the North American Sports (NAS) tent - this is where you buy Ironman logo items. This tent was packed with people grabbing everything! After spending some money and witnessing one gal dropping over a $1000 on swag we went to get into the line for registration.
NAS does a great job, along with 100's of volunteers, to make everything go as smoothly as possible. At registration, they checked my ID and USAT card, gave me a liability form to fill out along with a form for the Chamber of Commerce that asks where I was staying and for how long and how many people came to town with me (overkill!). After filling the forms out, I weighed in at 170 lbs. Right where I wanted to be! Then I was called by name to a table to get my transition bags, stickers for your bike and helmet, race numbers and timing chip. Registration accomplished. I am now an "official" participant!
I parted ways with Bonnie and sat on the wall overlooking the lake. The swim course wasn't marked completely so it was hard to tell how far out we were going to swim but I had an idea. It was fun to talk to a few other athletes from around the country while waiting for Angela! I tried to explain the bike course and hills to one woman from Missouri who told me that her toughest hill was a freeway overpass! I wonder how she did Sunday?!
Angela picked me up and we headed back to our house to unload groceries and get ready for the dinner we were having for our BT (beginnertriathlete.com) friends and some of their family members. It was a fantastic evening of friends and food, and just relaxing on the deck next to the river, sharing stories, talking about our training, and catching up on life.
Pictured: Dan, Katherine, Stan, Chris, Bonnie, Jen, Pam and me.
FRIDAY
My plan was to swim Friday morning to feel how cold it was.
Here is some background on the lake temps leading up to the race: First, this winter was the snowiest for CDA since records were kept. With all of the snowpack and then a rapid melt just before Memorial Day, there was flooding on the lake. Lake temperatures Memorial Day weekend were the upper 40's with debris covering the lake. 2 weeks before race day, it snowed again in CDA and the water temp hovered around 52. 1 week before, the race director decided that neoprene caps and booties could be worn on race day. I have to tell you, I have been swimming in cold water since May, but 1 week out I was worried! Enough so that Angela bought me booties "just in case"! THANK YOU HONEY!!!
So Friday morning I went down to the lake to swim. The course today is fully marked and it doesn't seem that far, so the plan is to swim one loop. My friend Chris and I suited up and acclimated to the water temp for about 5 minutes. As I looked around, I am one of very few swimmers with a sleeveless suit on. When I thought I was ready, I started off. I got about 200 yards and began a little hyperventilating. I slowed down, caught my breath and continued on. What I found was that anytime I took water into my mouth, the cold water in the back of my throat caused me to gasp. I knew I'd need to be careful of that on race day. When I came to the first turn a group of us got caught in some swells from a float plane that had taken off so we bobbed up and down until the waves subsided. By the last turn, my breathing had settled down and, although my arms and lips were numb, I knew that if the temp was like this Sunday, I would have no problem. I finished that swim in 40 minutes which made me really happy because I wanted to do 1:20 or faster on race day. After a quick change and talking with friends Katherine and Pam, Angela and I walked around the Expo area and headed home to start welcoming our family and friends.
Throughout the day, our friends and family arrived: our son Jake came to Portland from Colorado and drove over with our daughter Jessi and her boyfriend Colin; our friends Gary and Wendy and their daughter Charlotte came over from Vancouver; Angela's brother Bill and his son Jeremiah arrived from Oregon City with Bill's adult daughter Melissa, who lives in Yakima; Angela's sister Chrystal flew into Spokane from Maryland with her kids Sean and Athena; my mom and dad brought their RV over; and my brother Rick and his wife Remay came over from Sammamish, WA.
I had to go to a mandatory athlete's meeting on Friday evening, so Angela dropped me at the dinner and then went back to the house for a family dinner. This is probably going to be the only thing that I can complain about. The dinner was in a circus tent at the CDA resort in their parking lot. Over 2000 people in a vinyl tent with no circulation. We picked up dinner on the way into the tent. First up was a salad of iceberg lettuce and carrots with your choice of Ranch or Italian dressing. For God's sake we are Triathletes, I for one DO NOT eat those types of dressings! Next up a chocolate chip cookie bar. Huh? Then the main course of curly white processed pasta with a red sauce to put over it. Some steamed carrots with zucchini (the best part of the meal) and some white processed dinner rolls with butter. OK let me just say this, I know it is just one meal but I have been so diligent in my diet that I was shocked at what they had available. I know that with 2000+ people to feed it is the easiest way to go but come on....white pasta and rolls? End of Rant!
After sitting down to eat, the fun began. On the jumbo screen they played the video "You will do this". I have posted this on my blog before but will again. I was not the only one beginning to cry during this :-) Mike Reilly, the voice of Ironman, was hosting so that was really neat! They introduced the youngest contestants (both 18 years old) and the oldest (65 year old female and 72 year old male). I think it was at that time that I decided my "calling" was to do Ironman until I die of old age. The lady that was 65 had done 3 triathlons before this and the look in her eye said it all. Mike had a showing of hands of those who had lost weight in the 8 months prior to the Ironman. A type of "Biggest Loser." 2 men had lost 85 pounds. More tears came to my eyes and the energy was amazing coming from the crowd! It made me think of my weight loss journey over the last couple years, and how far I've come from being a spectator at Angela's marathons to now, in the best shape of my life and ready to rock the Ironman course.
The last item on the agenda was the athletes meeting. This is where they go over the rules and any last minute changes with the race. With the low water temps, everyone was anxious to see what the final decision would be for the swim. The race director announced that neoprene caps and booties would be allowed, but NO gloves. There were some sighs of disappointment but I agreed with the RD - the water wasn't cold enough to justify gloves. What Andy the RD announced next blew everyone away: they would have 2 hot tubs set up right out of the changing tents and have 2 yurts heated to 90* to warm up in. I was thinking how nice that would feel after swimming!
After the meeting, Angela picked me up and we headed back to the house. I started to feel really relaxed and was surprised at how calm I was. Having family and friends around was exactly what I needed.
SATURDAY
Saturday was a day of warm sun, threatening skies and bike check-in. The weather forecast was for strong thunderstorms late afternoon and evening so the Wells' men were pretty excited (I think it the Midwestern blood). I woke up early and put my transition bags together (T1 bag with helmet, bike shoes, etc.; T2 bag with running gear). Jessi and Colin took me to check my bike and bags in at the expo area. I just wanted to get in and out as fast as possible because of the nervous energy that was there. The bike racks were all numbered and had your name and race number stickered to where your bike was to go. A volunteer told you which way your bike was to be pointed based on your number. At other triathlons that I have done, the bike set-up is always a challenge with people crowding you and setting their bikes up incorrectly, so the organization was fantastic. They took my two race bags and added them to the rows and rows of bags that were sorted by race number. A no brainer here (at least for me) but seeing people freaking out about this was just confirmation I needed to get out of there fast! I took Colin and Jessi around the expo a bit and then showed them the finish area, then we headed back to the house. We stopped at Post Falls for a few minutes and checked that out. The falls are pretty cool and it was amazing how much lower the water was from Memorial Day.
That evening, we had an early dinner with family. After dinner, Angela handed out buckets to each of our guests with cow bells and tshirts and other good stuff, and we went over the logistics of race day (who is driving to the race site, what time to be there, what to bring, expectations/hopes for cheering, and stuff like that). I reminded people that they couldn't run with me or hand me things, and told them how much I appreciated having them come to experience this with us. We took a group photo and then I said my goodnight and went to bed.
During the night a storm blew through. The wind was incredible! I woke to the sound of the wind howling and then the rain started pelting the side of the house. It was blowing in through the open window right onto our pillows. CRAZY! I just closed my eyes and told myself that whatever the weather will be race day will be OK.
SUNDAY - RACE DAY!
RACE MORNING
I woke up at 3:30 AM and ate my peanut butter bagel and started to load up the car. It had definitely rained and some of the stuff on the deck had been blown around, but it didn't feel very cold and it looked like the rain was over. Again I felt so calm it was scary! On a race day I am usually a "jerk" ( I am working on this) being short tempered but today wasn't like that. I think knowing that all of my bags were ready to go and triple checked helped in the calming effects.
Rick and Remay had decided to join us for the early departure so Rick could get all of his video and photography equipment set up. As we left the house and were driving down the road I saw up ahead what I thought was a person riding a bike in black. What the hell? As we came closer we saw that it was a moose! I freaked out seeing this cow moose trotting down the road looking over her head every so often to check on us. She ran in the lane of traffic for about a 1/4 mile and then bailed off into the woods. This had to be a sign from the Tri-Gods. A "sending off" for me.
After we arrived at the start area I went and checked on my bags to see if the rain had soaked anything. The bags to my surprise were dry and I could tell that the volunteers had re-closed each one. HOWEVER, my bike was wet. No biggy, just that my aero pads (elbow pads) were soaked like a sponge. Again, Oh well nothing I could do about it.
Rick and Remay set off to set up the camera and Angela and I walked around a bit and ran across Katherine and Pam and pretty much just sat until it was time to watch the pros start.
As 6:25 came closer (pro start time) the music started to get louder and the energy began to build. Angela and I worked our way to the wall to watch the pro start and had a good view. Ironman starts with a cannon that goes off and I wasn't ready for how loud (or close) it was so when they started I jumped out of my skin! Wow were they ever fast swimming! After the pros came around the first lap they let the rest of us get down onto the beach to get ready for our start.
THE SWIM
Up until this point I was feeling fine and pretty relaxed, but when it came time to go to the beach it really hit home. I was about to do the Ironman! I had made it. I succeeded in making it to the starting line and through my training, my injuries, my triumphs and my disappointments. I was about to do something just a few short years ago I would never have imagined. I kissed Angela and gave her a hug with tears in my eyes and reeled those back in. It was NOT time to cry but to celebrate! It was the time.
Along with the masses I got to the beach and went into the water to start to get use to the temp. I knew immediately that the water had warmed up and I knew I wouldn't need a hot tub or warming hut. Whewww good news! I seated myself to the right of center for the swim and just took it all in. The helicopter was flying all over, the music was getting louder, yet still my heart rate stayed low. Mike announced that a 14 year old girl was going to be singing the national anthem which always chokes me up so again I had to hold some tears back. When the gal finished singing the anthem I couldn't hear a thing. The crowd was so loud. Then the cannon went off!
I started following the mass of people into the water and began to, shall we say, swim(?) This is not the word to describe what was going on. I knew that this would be the most physical swim that I had ever done but there is no training or preparation for this. It is a mass of arms being thrown and feet being kicked in every direction. I just couldn't seem to move out of it. I would get behind someone and try to draft them but they would stop for some reason and that in turn would make me stop and so on and so on. As we started to round the first buoy the "body mass" just seemed to stop. It seemed like everyone angled toward the buoy which just created a traffic jam. I felt like we were salmon trying to swim upstream. More legs. More arms. More kicks. More fun! When I made the next corner to start swimming back toward shore I started to smile and giggle. I was just so happy thinking "I am doing the Ironman!" that I couldn't quit smiling. Coming out of the water to cross the timing mat, I saw that I was right on my 1:20 swim pace and felt so strong. Back into the water for another lap and I thought it would be less physical. Nope. Wrong Randy. This lap was even more of a challenge. I tried to stay to the closest inside line that I could but found that everyone had the same thought. I pulled out a bit but then I wasn't drafting as much as I wanted to. Again when we came to the turns we all just jammed up and beat and flailed one another. Heading in from my second lap, I began to hear Mike Reilly on the PA system with the music playing and again thought to myself "Holy crap, Randy, you're doing Ironman!"
As I neared the shoreline I began to kick my feet as hard as I could to help get the blood flowing again and I started to see the bottom of the lake! My swim was about over and still I couldn't quit smiling. I got out of the water and ran towards T1 where the wetsuit strippers took my suit of in less than 10 seconds!
THE BIKE
I ran out of the water and into the T1 tent. The tent is rows of chairs lined up with guys changing into their bike gear and also the awesome volunteers to help you in any way that they can. I found a seat and the volunteer pulled everything out of my bag and lined it up. He told me to just relax and tell him what I needed. This was so cool. The first thing I told him was "a bathroom". I was happy to discover that I did not have to leave the tent and go to the row of portapotties - they had a urinal in the corner. Whew! Then on went the helmet, shoes and sunglasses. I ran out of the tent and stopped to get covered in sunscreen. I kind of forgot where my bike was so I got a little worried but I was able to get to it pretty quick. I grabbed my bike and ran down the chute and then climbed aboard at the mount line for a fun 112 mile ride.
I started off the ride very comfortably. I didn't want to "eat the paste" and go out too hard or too fast so I just kept my cadence up and spun. I had to keep easing back on the bike because I would catch myself starting to go faster. All things were good and on the way out to Higgins Point we began some little climbs. I was amazed at how many people were out of their saddle and riding "hard" to go up these hills. I just stayed seated and spinning and was soon to the top before the drop to Higgins Point (mile 10).
Part of Ironman is being able to adapt to whatever is thrown your way. Having a back-up plan to your back-up plan is key to a successful Ironman, and adapting to situations as they come up. So here we go with the first of many back-up plans. I started down the back side of Higgins Point and I knew that I would pick up some speed and time. Great! I was happy I was able to ride the course a month earlier so I would be familiar with the road conditions etc. So down the hill I go, passing everyone. Now, for those that aren't familiar with it, an aero bottle attaches between your aero bars and holds about 24 ounces of liquid. It has a straw so you can take drinks when you need to, and instead of a lid, it has a sponge stuck into it that keeps the liquid from coming out. So here I am flying down the hill, and I couldn't be happier - until I hit a pot hole and out flew my aero bottle sponge. The bouncing of the bike made Gatorade splash the bike and me... Let me tell you: a pet peeve of mine when riding and running is being sticky. So I figure, "Oh well, I am going to be sticky and there is nothing that I can do about it." Adjust and adapt.
Heading back into town was amazing. After you wind your way through a neighborhood you start dropping down into the center area of the race. The streets are lined with people cheering for you and the feeling that you get, I can't describe. I heard my Dad honking his horn and glimpsed real quick a few green shirts!
When I had reached Hayden (mile 21 about) my lower back started to get a dull ache. This surprised me because I really hadn't been riding that long and I didn't think that I would start aching this quick into the day. When we started riding the hills I found myself passing people going uphills but a few of those folks would rip past me on the flats. Interesting. I had quite a head wind coming back into town but just kept with my plan of not eating the paste. Back into town this time I saw more family and friends which put a bigger smile on my face. I had finished loop 1 of the bike!
I knew coming up I would be stopping at special needs (mile 63 - at Higgins Point) to replenish my nutrition so I started pedaling a bit faster. The volunteer at special needs was wonderful. She held onto my bike and even helped me really kick my leg over the back so I wouldn't fall. God it felt good to get off the bike for a few minutes. I read an inspirational card from the family and one from Angela which made me start to cry but I sucked that emotion back in telling myself "Not now." I drank some water, stretched the hamstrings and continued on my way through loop 2. My special needs bag also had a thawing bottle of Heed, gels and Uncrustables. I put a few things in my shirt pockets. I only ate about half an Uncrustable - it just didn't taste that good.
This loop is where I started feeling bad. My lower back was killing me and my speed was slowly dropping. People began to pass me but I still climbed better than most. A strange thing occurred to me right before I started climbing English Road for the second time. I started yawning. What the hell Randy? You're yawning while doing Ironman! I'm not sure what was causing this but I was yawning a lot on the second loop. I ended up stopping at 3 aid stations on the ride just so I could get off the bike and stretch to get some relief for my back. I was being passed by so many people that I started getting some negative thoughts into my head. I have to admit this, that at one point on Government Way coming into town (around mile 105) I thought that I would take a DNF. Quit. Stop. Give up. It was so strange to be thinking this to myself and actually think it would be okay to quit. Well I stopped those thoughts and kept pushing on through the headwinds coming into town. As I approached the hot corner (mile 110) I saw a bunch of my support crew, which was great, and I made the turn for the last short out and back and started to ride as hard as I could. When I came into transition the volunteers grabbed my bike, handed me my bag and told me what a great job I was doing. Awesome...... the ride was over.
THE RUN: Or better known as "Wrong Nutrition Plan."
Into the change tent I went. This volunteer was the KING! He offered me a couple of cool wet towels for my neck and had everything out before me in less than 30 seconds. Now I wish I could say that 30 seconds was my transition time, but it wasn't. I sat in my chair for awhile thinking how good it felt and I started thinking that a nap would be nice so I knew it was time to get up before it was too late! I stopped outside for my sunscreen coating and started to run. I saw Angela at the exit to transition and gave her a quick hug. My legs were feeling really good at the start of the run and my plan was to run from one aid station to the next. When I would get to an aid station I would walk through it and refuel.
Great plan, but it only lasted the first 6 miles! Ok, time for my back-up plan. I will do 4 minute runs and then walk 1 minute. Great plan again. This lasted 3 miles. Back-up plan to the back-up plan was to run 2 minutes and then walk 2 minutes. This lasted about 8 minutes and then it was time for the "run until you can't and then walk for a bit but you have to start running again sometime" back-up plan. This seemed to be working well. I just would run from one place/object to the next and then walk. You get the idea.
When I was along the lake heading towards the turnaround my friend Chris came by me and we chatted a bit. I thought to myself how good he was looking and I decided to try to run with him. Nope. My legs at this point said no running so I wished Chris well and watched him take off.
After what seemed an eternity I was heading back into town and I started worrying about my time. I remember seeing a bank clock when I was leaving town and it said 4:30 and I started trying to figure out how long it was taking me to do the first loop. I tried as hard as I could looking at my watch to figure my time but my mind starting shutting down. I was walking down the main road with people cheering for me, thinking why are you cheering? I'm walking. This is when I saw my friend Ted who was there helping Dondria with her job with Regence. I think Ted was filming me and wanted me to start running. I'm not too sure but my body said no to the running. I was feeling really bad at this point and knew that I was starting to bonk. This only added to my confusion because what the hell? Bonking at mile 15? Maybe at 21 or 22 but not this early. I remember seeing Angela and asking her if I had enough time to finish. I remember seeing Rick and Remay and having Rick ask me what I needed and I told him just to have this over with. I saw and said hi to Sister Madonna Buder on the little out and back and thought I was hallucinating until someone else did the same thing. She said I was looking good and wished me well. Wow! (She is an amazing woman of 73. She started running at age 49 and has completed over 200 triathlons, including 13 Ironman races.)
I started eating more in the 2 aid stations on this out and back which would soon begin to help. When I was leaving town I was still in bad shape. I saw Jake and he asked if I would like him to walk with me for awhile which I said yes to. He walked along the sidewalk for a while. I remember thinking again that I couldn't finish a half marathon in the time left. I asked Jake to figure out if I could do it at this pace. Well after some calculations he said to me "Dad, even if you were to walk at a 22 minute per mile pace you would still finish in time. Right now you are going at a 13 minute pace, so don't worry."
After hearing this and having the food start to take effect I started to come to my senses. Needless to say, I continued to walk but I felt so much better knowing I was going to finish the race AND possibly finish before dark. I ended up in a group walking back into town and we started exchanging stories trying to pick up the pace. I thought to myself that with 3 miles to go I would start to run. That didn't happen. At mile 25, I heard Jessi and Colin call out my name. It was so wonderful seeing them there and feeling their love and encouragement pushing me along. I was able to start to run and it was amazing how fast I ran that last mile. I looked at my watch and told myself that I wanted to finish before 10 p.m.
When I turned the corner onto Sherman Avenue the crowd was huge along the street. The people were 4-6 deep and everyone was screaming my name! At the end of the street I could see the beginning of the chute and hear Mike Reilly calling out names. The crowd grew larger and I was on the heels of a girl heading toward the chute. I slowed up to give her room in the chute for her moment. When I came to the beginning of the chute, I started waving my arms at the crowd in the grandstands which got them louder and more excited... I began my final few yards and at 9:57 p.m. my Ironman journey came to an end.
I heard Mike call my name. I am an Ironman! When I broke through "my tape" a volunteer took me by the arm and said "Great job." She began asking how I felt and let me tell you this, I have never felt anything like that and I hope to again one day. I had my photo taken and then I saw my family. Hugs, tears, smiles and congratulations were given. I decided after a few minutes that I wanted some pizza so I ate a couple slices and decided it was time to go home. All the family and friends there to cheer me on were completely awesome! We all headed back to the house. On the way, I called Jessi to have her stop and get me a milkshake, burger and fries. It just sounded so good. We got back to the house, left everything in the car, and just sat around talking with people and telling them about my day, and hearing the neat stories from them about their day. Just about everyone had stayed down at the race site the entire time, cheering people on. Everyone was exhausted! I took a shower (WONDERFUL!) and then Jessi and Colin arrived with my food, but I could only eat a little bit of it. The inside of my mouth felt raw and trying to eat anything just hurt. Especially the salty fries. I managed to drink some of the milkshake before just giving up on the food idea. I managed to stay up until just after midnight, then fell exhausted into bed!
My eternal love and gratitude to Angela who saw me through all of the aspects of the wanting to do Ironman. The training, the diet, the sacrifices, the smiles, the tears. The laughter and the self doubt along with the confidence that grew inside of me. She was my coach, my motivator and believer. Thanks for your belief in me and helping me acheive my dream.
Also, thanks to my family and friends, those who came to Idaho and those that cheered from home... It has been an all-consuming thing to train for this race, and I appreciate everyone for being encouraging and patient and "there" for me. I love you all.
Swim 2.4 miles. Bike 112 miles. Run 26.2 miles.
With a finish time of 14:57:00 I became an Ironman.
Swim mileage link:http://www.mapmyrun.com/route/us/or/i-5%20bridge/599348276
Thursday, June 12, 2008
Wednesday, June 11, 2008
Ironman Number
#1289
I will be posting how to track me on race day very soon........
11 days to go and I am feeling so strong!
Sunday, June 8, 2008
Week 18.........
All I can say is that this was a mental week from Hell. Saturday at work I was fried. I was exhausted both physically and mentally. I couldn't bring myself to doing my work-out and of course that made me feel guilty. I ended up coming home and renting a couple of movies to just "shut down" my mind. I guess sometimes that is what you need. And of course having the greatest Wife, Coach, Cheerleader and Psychologist helps too! Thank you honey!
Not much else to say other than I know that I am ready.
Not much else to say other than I know that I am ready.
Thursday, June 5, 2008
I am ready
This was written by JeepFleeb (Aaron) on begginertriathlete.com If I could write this well I would have written it! He has captured a lot of what I am feeling right now.
Right now you've all entered the taper. Perhaps you've been at this a few months, perhaps you've been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match. You've been following your schedule to the letter. You've been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until next year to erase. Long rides were followed by long runs, which both were preceded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college. You ran in the snow. You rode in the rain. You ran in the heat. You ran in the cold. You went out when others stayed home. You rode the trainer when others pulled the covers over their heads. You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you've already covered so much ground...there's just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lies before you...and it will be a fast one. Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, well-earned rest. While this taper is something your body desperately needs, your mind cast off to the background for so very long, will start to speak to you. It won't be pretty. It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren't ready. It will try and make one last stand to stop you, because your brain doesn't know what the body already does. Your body knows the truth: You are ready. Your brain won't believe it. It will use the taper to convince you that this is foolish - that there is too much that can go wrong. You are ready. Finishing an Ironman is never an accident. It's the result of dedication, focus, hard work, and belief that all the long runs in January, long rides in April, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, "How will I ever be ready?" to the last long run where you smiled to yourself with one mile to go...knowing that you'd found the answer. It is worth it. Now that you're at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it. You are ready. You will walk into the water with 2000 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You'll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for so VERY long is finally here. You will tear up in your goggles. Everyone does. The helicopters will roar overhead. The splashing will surround you. You'll stop thinking about Ironman, because you're now racing one. The swim will be long - it's long for everyone, but you'll make it. You'll watch as the shoreline grows and grows, and soon you'll hear the end. You'll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what happening, then you’ll head for the bike. The voices, the cowbells, and the curb-to-curb chalk giving you a hero's sendoff can't wipe the smile off your face.You'll settle down to your race. The crowds will spread out on the road. You'll soon be on your bike, eating your food on your schedule, controlling your Ironman. You'll start to feel that morning sun turn to afternoon sun. It's warmer now. Maybe it's hot. Maybe you're not feeling so good now. You'll keep riding. You'll keep drinking. You'll keep moving. After all, this is just a long training day with valet parking and catering, right? You'll put on your game face, fighting the urge to feel down as you ride for what seems like hours. You reach special needs, fuel up, and head out. By now it'll be hot. You'll be tired. Doubts will fight for your focus. Everyone struggles here. You've been on that bike for a few hours, and stopping would be nice, but you won't - not here. Not today. You'll grind the false flats to the climb. You'll know you're almost there. You'll fight for every inch of road. The crowd will come back to you here. Let their energy push you. Let them see your eyes. Smile when they cheer for you - your body will get just that little bit lighter. Grind. Fight. Suffer. Persevere. You'll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come - soon! You'll roll back - you'll see people running out. You'll think to yourself, "Wasn't I just here?" The noise will grow. The chalk dust will hang in the air - you're back, with only 26.2 miles to go. You'll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2. You'll roll into transition. 100 volunteers will fight for your bike. You'll give it up and not look back. You'll have your bag handed to you, and into the tent you'll go. You'll change. You'll load up your pockets, and open the door to the last long run of your Ironman summer - the one that counts. You'll take that first step of a thousand...and you'll smile. You'll know that the bike won't let you down now - the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long. That first mile will feel great. So will the second. By mile 3, you probably won't feel so good. That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You'll see the leaders coming back the other way. Some will look great - some won't. You might feel great, you might not. No matter how you feel, don't panic - this is the part of the day where whatever you're feeling, you can be sure it won't last. You'll keep moving. You'll keep drinking. You'll keep eating. Maybe you'll be right on plan - maybe you won't. If you're ahead of schedule, don't worry - believe. If you're behind, don't panic - roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded. How you react to the changes in your plan will dictate your day. Don't waste energy worrying about things - just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don't sit down - don't EVER sit down. You'll make it to the halfway point. You'll load up on special needs. Some of what you packed will look good, some won't. Eat what looks good, toss the rest. Keep moving. Start looking for people you know. Cheer for people you don't. You're headed in - they're not. They want to be where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy - you'll get it right back. Run if you can. Walk if you have to. Just keep moving. The miles will drag on. The brilliant sunshine will yawn. You'll be coming up to those aid stations fully alive with people, music, and chicken soup. TAKE THE SOUP. Keep moving. You'll soon only have a few miles to go. You'll start to believe that you're going to make it. You'll start to imagine how good it's going to feel when you get there. Let those feelings drive you on. When your legs just don't want to move anymore, think about what it's going to be like when someone catches you…and puts a medal over your head... all you have to do is get there. You'll start to hear the people in town. People you can't see in the twilight will cheer for you. They'll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, and when you left on the run, and now when you've come back. You'll enter town. You'll start to realize that the day is almost over. You'll be exhausted, wiped out, barely able to run a 10-minute mile (if you're lucky), but you'll ask yourself, "Where did the whole day go?" You'll be standing on the edge of two feelings - the desire to finally stop, and the desire to take these last moments and make them last as long as possible. You'll hit mile 25. Your Ironman will have 1.2 miles - just 2KM left in it. You'll run. You'll find your legs. You'll fly. You won't know how, but you will run. The lights will grow brighter, brighter, and brighter. Soon you'll be able to hear the music again. This time, it'll be for keeps. Soon they'll see you. Soon, everyone will see you. You'll run towards the lights, between the fences, and into the night sun made just for you. They'll say your name. You'll keep running. Nothing will hurt. The moment will be yours - for one moment, the entire world will be looking at you and only you. You'll break the tape at the finish line, 140.6 miles after starting your journey. The flash will go off. You'll stop. You'll finally stop. Your legs will wobble their last, and suddenly...be capable of nothing more. Someone will catch you. You'll lean into them. It will suddenly hit you.
YOU ARE AN IRONMAN! You are ready.You are ready.
Right now you've all entered the taper. Perhaps you've been at this a few months, perhaps you've been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match. You've been following your schedule to the letter. You've been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until next year to erase. Long rides were followed by long runs, which both were preceded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college. You ran in the snow. You rode in the rain. You ran in the heat. You ran in the cold. You went out when others stayed home. You rode the trainer when others pulled the covers over their heads. You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you've already covered so much ground...there's just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lies before you...and it will be a fast one. Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, well-earned rest. While this taper is something your body desperately needs, your mind cast off to the background for so very long, will start to speak to you. It won't be pretty. It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren't ready. It will try and make one last stand to stop you, because your brain doesn't know what the body already does. Your body knows the truth: You are ready. Your brain won't believe it. It will use the taper to convince you that this is foolish - that there is too much that can go wrong. You are ready. Finishing an Ironman is never an accident. It's the result of dedication, focus, hard work, and belief that all the long runs in January, long rides in April, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, "How will I ever be ready?" to the last long run where you smiled to yourself with one mile to go...knowing that you'd found the answer. It is worth it. Now that you're at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it. You are ready. You will walk into the water with 2000 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You'll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for so VERY long is finally here. You will tear up in your goggles. Everyone does. The helicopters will roar overhead. The splashing will surround you. You'll stop thinking about Ironman, because you're now racing one. The swim will be long - it's long for everyone, but you'll make it. You'll watch as the shoreline grows and grows, and soon you'll hear the end. You'll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what happening, then you’ll head for the bike. The voices, the cowbells, and the curb-to-curb chalk giving you a hero's sendoff can't wipe the smile off your face.You'll settle down to your race. The crowds will spread out on the road. You'll soon be on your bike, eating your food on your schedule, controlling your Ironman. You'll start to feel that morning sun turn to afternoon sun. It's warmer now. Maybe it's hot. Maybe you're not feeling so good now. You'll keep riding. You'll keep drinking. You'll keep moving. After all, this is just a long training day with valet parking and catering, right? You'll put on your game face, fighting the urge to feel down as you ride for what seems like hours. You reach special needs, fuel up, and head out. By now it'll be hot. You'll be tired. Doubts will fight for your focus. Everyone struggles here. You've been on that bike for a few hours, and stopping would be nice, but you won't - not here. Not today. You'll grind the false flats to the climb. You'll know you're almost there. You'll fight for every inch of road. The crowd will come back to you here. Let their energy push you. Let them see your eyes. Smile when they cheer for you - your body will get just that little bit lighter. Grind. Fight. Suffer. Persevere. You'll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come - soon! You'll roll back - you'll see people running out. You'll think to yourself, "Wasn't I just here?" The noise will grow. The chalk dust will hang in the air - you're back, with only 26.2 miles to go. You'll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2. You'll roll into transition. 100 volunteers will fight for your bike. You'll give it up and not look back. You'll have your bag handed to you, and into the tent you'll go. You'll change. You'll load up your pockets, and open the door to the last long run of your Ironman summer - the one that counts. You'll take that first step of a thousand...and you'll smile. You'll know that the bike won't let you down now - the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long. That first mile will feel great. So will the second. By mile 3, you probably won't feel so good. That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You'll see the leaders coming back the other way. Some will look great - some won't. You might feel great, you might not. No matter how you feel, don't panic - this is the part of the day where whatever you're feeling, you can be sure it won't last. You'll keep moving. You'll keep drinking. You'll keep eating. Maybe you'll be right on plan - maybe you won't. If you're ahead of schedule, don't worry - believe. If you're behind, don't panic - roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded. How you react to the changes in your plan will dictate your day. Don't waste energy worrying about things - just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don't sit down - don't EVER sit down. You'll make it to the halfway point. You'll load up on special needs. Some of what you packed will look good, some won't. Eat what looks good, toss the rest. Keep moving. Start looking for people you know. Cheer for people you don't. You're headed in - they're not. They want to be where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy - you'll get it right back. Run if you can. Walk if you have to. Just keep moving. The miles will drag on. The brilliant sunshine will yawn. You'll be coming up to those aid stations fully alive with people, music, and chicken soup. TAKE THE SOUP. Keep moving. You'll soon only have a few miles to go. You'll start to believe that you're going to make it. You'll start to imagine how good it's going to feel when you get there. Let those feelings drive you on. When your legs just don't want to move anymore, think about what it's going to be like when someone catches you…and puts a medal over your head... all you have to do is get there. You'll start to hear the people in town. People you can't see in the twilight will cheer for you. They'll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, and when you left on the run, and now when you've come back. You'll enter town. You'll start to realize that the day is almost over. You'll be exhausted, wiped out, barely able to run a 10-minute mile (if you're lucky), but you'll ask yourself, "Where did the whole day go?" You'll be standing on the edge of two feelings - the desire to finally stop, and the desire to take these last moments and make them last as long as possible. You'll hit mile 25. Your Ironman will have 1.2 miles - just 2KM left in it. You'll run. You'll find your legs. You'll fly. You won't know how, but you will run. The lights will grow brighter, brighter, and brighter. Soon you'll be able to hear the music again. This time, it'll be for keeps. Soon they'll see you. Soon, everyone will see you. You'll run towards the lights, between the fences, and into the night sun made just for you. They'll say your name. You'll keep running. Nothing will hurt. The moment will be yours - for one moment, the entire world will be looking at you and only you. You'll break the tape at the finish line, 140.6 miles after starting your journey. The flash will go off. You'll stop. You'll finally stop. Your legs will wobble their last, and suddenly...be capable of nothing more. Someone will catch you. You'll lean into them. It will suddenly hit you.
YOU ARE AN IRONMAN! You are ready.You are ready.
Monday, June 2, 2008
Week 17
This was the final big push of training. I am now beginning my taper. The volume will be less but the workouts will be at race pace and more intense. I am now at 168 lbs and my estimated BF % is about 11-12 %. This is right where I wanted to be. I now need to work on maintaining my weight and eating much more cleaner. Here is to hoping that I don't lose any more weight just body fat!
I am learning that with the race getting much closer now that my range of emotions are all over the place. I feel confident that my training will carry me through the race but I sometimes have that "what if" feeling arise. What if this...... what if that....... pre race nerves I know but it is still something that I have to deal with and it isn't easy! It will be nice to get to CDA on the 19th and have friends and family around and get ready for the race. Good times!
I'll be getting my race number issued next Monday so I will let everyone know what it is so if they would like to track me via the internet on race day they will be able to.
Finally, here is a picture of Jake and I at my peak weight of 255. Even I have hard time looking at this picture.
Everyone take care of yourselves because this isn't a dress rehearsal
Saturday, May 31, 2008
Monday, May 26, 2008
Week 16 of 20
What a awesome time we had in Coeur D'Alene. Angela and I drove up on Friday and met Bonnie, Katherine and Jenny. We also met our friends Dan and Ovetta from the training web site that I use Beginner Triathlete. It was sure nice to put faces to names! We had some dinner and then met Saturday morning to begin our ride.Saturdays ride consisted of doing both loops of the Ironman course. On the first loop we all rode together at a very conservative pace to get the lay of the land. Angela was set up at mile 15, 30 and 56 as our support Sherpa with our water and special needs bags. We couldn't have done it without her! Thanks Honey!!! The hills on the course are challenging but not as steep as what I have been training on.
On the second loop, Dan and I rode without the girls and picked up the pace quite a bit. The second loop was a bit more challenging because of the miles adding up and I messed up my nutrition a bit. I over ate at my special needs bag. Lesson learned.
When we got back to town we all did a brick run. I ran along the lake and back for a 1 mile run. By the time I was finishing my legs started to feel pretty good. My foot did GREAT!
Sunday we all ran the CDA half marathon. I ran this as a training run and not a race. I told myself that I wouldn't get my heart rate too high and just enjoy the run. This plan worked great! I finished in 1:56:05 @ 8:48 pace. My foot felt fine the entire time and I think I could run about that fast at IM. I'll have to see how my day is going.
Here are Bonnie, Katherine and I at the end of our ride/run Saturday
This was a high volume week for training and it was fantastic. Swim: 1:48:11/ 5200 yards. A bit light however that is all open water sight practicing.
Bike: 9:47:16/ 165.22 miles
Run: 2:56:17/ 20.09 miles.
Monday, May 19, 2008
Week 15
No time to blog. Time only to train!
Long bike on Thursday was HOT. Sizzling low 90's. Ugggg The good thing though is the water at Klineline is warming up! Angela and I are heading to CDA for Memorial Day week-end. I'm going to ride the bike course to get familiar with it. Bonnie and a few others will be there also so it will be a great time! I'm also thinking about running in the CDAhalf marathon too while we are there as a training run. I need to really push the miles running the next 3 weeks.
Long bike on Thursday was HOT. Sizzling low 90's. Ugggg The good thing though is the water at Klineline is warming up! Angela and I are heading to CDA for Memorial Day week-end. I'm going to ride the bike course to get familiar with it. Bonnie and a few others will be there also so it will be a great time! I'm also thinking about running in the CDAhalf marathon too while we are there as a training run. I need to really push the miles running the next 3 weeks.
Sunday, May 11, 2008
Week 14
There are some days when I think I am going to die from an overdose of satisfaction.
Focus. It is all a mental challenge now. I have done the mileage and the drills and I am ready.I really don't have much to say after this week other than I feel I am ready.
Klineline pond warmed up so Bonnie and I were able to get a swim across to the holding pen and back. I needed to "feel" confident in the cooler water and to show myself that my breathing DOES work when the water is cold. My swimming is spot on. The distance will not be a problem and I have to admit that I think this will be my strongest event of the 3.
I concentrated on my nutrition again on the bike. Again, I feel it is dialed in. On one of my rides this past week I decided to have a feast and see how the stomach held up. I think that if I eat as much as I did on that ride I'll gain weight during the race! Ugggh.....
The run....... OK here is the deal with my foot issue. It is getting a bit better but it is still not well. This has been bugging the crap out of me this past week. I want to be able to run the marathon portion of the race to my full potential but I think that I will have to back down my pace quite a bit. I have accepted this as one of those uncontrolables that I can't worry about just like the race day weather. Bottom line is I will be able to run, just not as fast as I would like to.
Let loose of what you can't control. Serenity will be yours.
In 42 days from right now I should be running my marathon at Ironman.
Incredible
Monday, May 5, 2008
Week 13. 7 more to go!
The race is in 47 days. This is NUTS! It seems like there should be more time left but I know I'll be ready.
Well this past week was fun! Wednesday evening Bonnie, AC RAndy, Ted and Dondria met me at Klineline for our official 2008 OWS. The fishermen were looking at us like we were insane (which we are) and one of them said to me "your going to die if you swim in that cold water." Well we had the belief that we were going to do 1 lap but as we entered the water we knew that maybe a 100 yard out and back would be all that we coul handle. The air temp was 52 and the water temp was 47. Oh my gosh! After the first few times of gasping for air I was able to keep my face in and get my strokes down. I had forgot how much faster I am in my wetsuit compared to swimming in the pool.
Well my goal for this week was to ride 100 miles Sunday. My plan called for a 5 hour ride and I decided to do the time instead of the miles. The weather was perfect with a slight wind and 71*.
On this ride I worked on putting the final touches to my nutrition plan for the bike portion of the race and found myself taking in too many calories. To sum up the ride I had 3 close calls with cars, great weather, Angela and Jessi taking some pictures of me and being stopped by a CCSO.
Yes, I fought the law but the law won! I was about a 1/4 mile from home and coming to a 4 way stop. I looked both ways 3 times each and saw it was safe so I just blew the stop sign. As soon as I came through the intersection I saw a sheriffs officer coming towards me. He turned on his lights and pulled in behind me. Now let me be the first to say that I have a "wish" to get a speeding ticket on my bike, not a ticket for some dumb ass thing that I did! Well we discussed what I did (or didn't do) and I was sent on my way. I felt terrible for doing that because I am the first to bitch at cyclists when they pull stuff like that. Lesson learned.
Good news on my foot! I ran this Sunday after a two week hiatus and had no pain what so ever! I ran a nice comfortable 9 minute mile pace with the yellow group at VanFit and it was one of the best runs I have had! I am going to have a couple of more visits with Ike and then see how it does.
Key workouts for the upcoming week: 4 days of 40. 4 days in a row of 40 miles on the bike.
Run: 2:20 run on Sunday
Swim: work on bilateral breathing.
Inspire through example
Well this past week was fun! Wednesday evening Bonnie, AC RAndy, Ted and Dondria met me at Klineline for our official 2008 OWS. The fishermen were looking at us like we were insane (which we are) and one of them said to me "your going to die if you swim in that cold water." Well we had the belief that we were going to do 1 lap but as we entered the water we knew that maybe a 100 yard out and back would be all that we coul handle. The air temp was 52 and the water temp was 47. Oh my gosh! After the first few times of gasping for air I was able to keep my face in and get my strokes down. I had forgot how much faster I am in my wetsuit compared to swimming in the pool.
Well my goal for this week was to ride 100 miles Sunday. My plan called for a 5 hour ride and I decided to do the time instead of the miles. The weather was perfect with a slight wind and 71*.
On this ride I worked on putting the final touches to my nutrition plan for the bike portion of the race and found myself taking in too many calories. To sum up the ride I had 3 close calls with cars, great weather, Angela and Jessi taking some pictures of me and being stopped by a CCSO.
Yes, I fought the law but the law won! I was about a 1/4 mile from home and coming to a 4 way stop. I looked both ways 3 times each and saw it was safe so I just blew the stop sign. As soon as I came through the intersection I saw a sheriffs officer coming towards me. He turned on his lights and pulled in behind me. Now let me be the first to say that I have a "wish" to get a speeding ticket on my bike, not a ticket for some dumb ass thing that I did! Well we discussed what I did (or didn't do) and I was sent on my way. I felt terrible for doing that because I am the first to bitch at cyclists when they pull stuff like that. Lesson learned.
Good news on my foot! I ran this Sunday after a two week hiatus and had no pain what so ever! I ran a nice comfortable 9 minute mile pace with the yellow group at VanFit and it was one of the best runs I have had! I am going to have a couple of more visits with Ike and then see how it does.
Key workouts for the upcoming week: 4 days of 40. 4 days in a row of 40 miles on the bike.
Run: 2:20 run on Sunday
Swim: work on bilateral breathing.
Inspire through example
Tuesday, April 29, 2008
Monday, April 28, 2008
Week #12
#1----- I sold my truck and bought a new Prius.
#2----- I rode the Monster Cookie Ride in Salem OR. A metric century.
#3----- My foot is feeling a bit better. One more week of no running. This sucks.
#4----- Not much else to say other than the next 6 weeks is going to be intense.
My key work out this week was a 4500 yard swim that I finished in 1:21.
My goal for this week is 100+ mile ride on Sunday come rain or shine.
"Fear is probably the thing that limits performance more than anything - the fear of not doing well, of what people will say. You've got to acknowledge those fears, then release them." --Mark Allen
#2----- I rode the Monster Cookie Ride in Salem OR. A metric century.
#3----- My foot is feeling a bit better. One more week of no running. This sucks.
#4----- Not much else to say other than the next 6 weeks is going to be intense.
My key work out this week was a 4500 yard swim that I finished in 1:21.
My goal for this week is 100+ mile ride on Sunday come rain or shine.
"Fear is probably the thing that limits performance more than anything - the fear of not doing well, of what people will say. You've got to acknowledge those fears, then release them." --Mark Allen
Monday, April 21, 2008
Week 11
Vacation is over. Hmmm I wonder how I can make those last forever. I know Angela won't get a 2nd job! I suppose the lottery or retirement will be the only way!
SO this was a "training" vacation and I sure could get use to doing nothing but training. Maybe one day a sponsor will be looking for a middle aged MOP triathlete to sponsor and support but I doubt that will happen anytime soon!
Here is what I did last week for workouts:
Swim: Not as many yards as I hoped to put in but still a 10,000+ week. 11,250yds/3:45
Bike: BIG gear and focus sessions with a 3 hour trainer ride for giggles.157.67 miles/8:18
Run: not too much with the heel still healing.7.98 miles/1:10
Strength and Core: 4 hours
Overall all 17:13
SO this was a "training" vacation and I sure could get use to doing nothing but training. Maybe one day a sponsor will be looking for a middle aged MOP triathlete to sponsor and support but I doubt that will happen anytime soon!
Here is what I did last week for workouts:
Swim: Not as many yards as I hoped to put in but still a 10,000+ week. 11,250yds/3:45
Bike: BIG gear and focus sessions with a 3 hour trainer ride for giggles.157.67 miles/8:18
Run: not too much with the heel still healing.7.98 miles/1:10
Strength and Core: 4 hours
Overall all 17:13
Monday, April 14, 2008
Subscribe to:
Comments (Atom)
