Wassdoc's Blog

Confidence

2011-12-05T16:13:00.000-08:00

In 2009, due to my hip socket fracture, I couldn't start running until January, then, did 6 long runs of 12-18 miles prior to St. George. I run/walked the marathon in 5:02, so this worked to a point. In 2010, I began my long runs again in January and did 10 between 14-20 miles (average of 17) prior to race day. Again, I did the marathon in 5:02, albeit after a bike that was 25 minutes faster. I also had GI problems that slowed me down, but my legs felt fine. This year, it's early December and I've already done 4 long runs. My coach has me aiming for a total of 16-20 prior to race day. I'm hoping that this is my year to have a breakout run. My 16 mile run today felt really solid, and I've had no soreness afterwards. My first long run last year didn't happen until January 16th. I've got six weeks until January 16th, and I've already completed 4 solid long runs. I'm on pace to do my 16-20 long runs. This gives me the confidence that I need to have a successful run at St. George this year. I'm excited and I'm confident. I'm ready and committed to the task before me.

Another Journey to St. George

2011-10-20T20:29:00.000-07:00

Five and a half months ago I completed Ironman St. George for the second time. As I walk/ran the marathon, I can still remember feeling like I had accomplished everything that I had set out to accomplish. I thought to myself, "I don't need to try to qualify for Hawaii, I'm completing the hardest ironman in the world for the second time." That night I told my wife that I would not do another ironman until she told me it was ok to do so. Life took over this summer, my daughter had a wedding to be planned, we started a new entertainment business, it seemed like there was some new life stress every day! Training diminished to nearly non-existent levels, and I just never felt right. I knew that ironman training was an addiction of sorts, and I kept trying to fight this feeling. After all, I had made a promise to my wife. It seemed like there was never time to contemplate my next step, and I really focused on being there for my family and not let training get in the way. But the uneasiness persisted.

The weekend before last I watched this years Ironman World Championship on streaming live video. "I want to do that again", I kept thinking. Finally, I realized that I had to tell my wife. Which I did. Her immediate response was, "I never believed you anyway". Since that discussion I have felt a degree of calmness that I have not felt in awhile. My coach said that many of his athletes might show nervousness after making this decision. I'm the opposite. I know it's what I want to do.

One thing that I have learned from training for two ironmen is that this is something that suits me. I love the long runs and the long bike rides.. I love the feeling that my body has that there is nothing that I can't do. The level of fitness comes with a feeling almost of indestructibility. Are my competitive juices also engaged? Certainly, but as I have learned long ago in triathlon, I am only competing with myself. If I give it my best on race day, I will be happy, satisfied and proud. That said, I have asked my coach to prepare me for the best race I can do. I am only working 20 hours a week, so I have time to train without sacrificing the time I want to spend with my wife, while I love triathlon, I love my wife more. But I must do both. I will take off the months of January and February. This will allow me the opportunity to fully commit myself to doing the best that I can do.

I met with my coach yesterday. Some of my key goals this year will be to focus on my core and overall strength. More regular tie in the weight room. I will spend more time with more vertical miles training on the bike. I will do 15-20 long runs between now and St. George. From this coming saturday, I am 28 weeks away from the race. I have plenty of time to prepare myself. I am excited. I am ready.

Crescent Moon Sprint Triathlon Race Report

2011-09-17T21:55:00.001-07:00

Well, I guess no training had to catch up with me sooner or laterJ. Really, my training declined precipitously after Ironman St. George in early May, but I pretty much proved that you can maintain a pretty good level of fitness off solid ironman training for at least a few months. However, since doing the Boulder 70.3 six weeks ago, I’ve literally done next to nothing. I probably swam a few times (at the most), ran intermittently, and did get in several bike rides (all of them relatively short). So, today was about guts only. I planned to race as hard as possible, and just see what happened.

The swim was a beach start, which is always interesting. I knew that it would be a running start, and I had decided that from now on I need to start my swims as hard as I can, in order to keep up with the lead swimmers, at least until the turmoil settles. For an in water start, this is one thing, for a beach start, it’s double the challenge, but I was up for it! So, I started at the front, in the middle, and ran as fast as I could into the water, did one dolphin swim and then started swimming as hard as I could. If someone pushed into me, I kept swimming hard, no slowing down. I got past the first buoy (about 30 yards), turned right and kept swimming hard. Now, my swim fitness probably sucks, so sooner or later this was not going to work, but what the heck! At about 150 yards, I could still see the lead people right in front of me, decided to take a breath to my left to see what was there, and whammo, inhaled a mouthful of water. Usually, when this happens, I keep swimming and just let the breathing come to me. That idea lasted about 2 strokes, when I quickly realized that I was already anaerobic and not being able to breath was not very compatible with this. So, I did a couple of breast strokes, and the lead group quickly put distance in front of me. I actually felt a little panicky for about 30-40 seconds, but just tried to relax and start swimming easily. I figure that I lost at least a minute doing this. I then got into a nice relaxed rhythm and just kept that until I hit the half way point, I then tried to intermix some harder efforts, until I briefly inhaled a little more water. I actually realized somewhere along the way that my nose felt stuffed and it was affecting my breathing. I also knew that the run from the beach to T1 was all uphill and that if I came out of the water winded, I wouldn’t be running. So, I just kept a solid and relaxed effort for the rest of the swim. Got out of the water, felt reasonably good and started jogging up the hill and stairs. I never walked, passed a number of people and got to my bike and found the guy next to me, Allen, (in my age group and probably a better swimmer than me), still getting ready for the bike. My swim time (including the run up to T1) was 18:06, which was ~100th/470 people. I probably lost 1-2 minute due to my breathing issues, which would have put me much closer to the top of my age group. Considering my lack of swim fitness, have to be pretty happy with this. I made my usual quick transition (just losing about 10 seconds getting my wetsuit off inefficiently, and ironically my 64 second transition was 8 seconds slower than the fastest transition in my age group) and actually got out of T1 before Allen. Mounted my bike, got my left foot in my shoe and made my way as quickly as possible on the bike path to the rode, headed down the road and got my other foot in the shoe and got the straps on. I tried to start out reasonably fast and solid, and shortly thereafter Allen passed me. I stayed right behind him (3 bike lengths) and realized that it was feeling too easy and so I ultimately passed him. Not sure how close he stayed behind me, but he ultimately passed me again on the longest uphill. I kept a solid effort and pace, in fact no one else passed me, not surprising based on the timing of the age group starts and my lackluster swim. I hit the first short hill and hammered up it, and then stayed solid going up the longer hill that Allen passed me on. I didn’t get on his wheel this time, although I probably should have thought about it, but kept him in visual range until T2 (although he kept getting a little further ahead). At the top of the hill I wasn’t able to shift into my 53 front chainring for almost a minute, probably losing some top end speed coming down the hill. My battery was low, oops, my fault! Stayed aero the whole bike, tried to keep a solid effort, but didn’t want to blow up and be trashed for the run. Interestingly, my average power was only 145, and Normalized Power was ~155, less than my half ironman efforts, and probably ironman as well. Still managed to average about 22mph over the roads. My bike split was 33:46 (61st overall).
Got to T2, good dismount and got to my rack, Allen was still getting his shoes on and actually just headed out of T2 several seconds in front of me. My transition was 55 seconds, again, just 10 seconds slower than the fastest transition in my age group. My legs felt good, my breathing was ok, but, per my usual recent M.O., I just wasn’t very fast. I got into a rhythm and kept it the whole run, trying to keep my breathing about every 3rd step, which meant that I was going as hard as I possibly could. Passed half way on the run by John, who never beats me, and he looked fresh, so I just kept pounding away. Hit the finish line, I was tired, as usual, felt like I gave it everything I had, but I didn’t really have that muchJ. My run split was 26:26, 8:32 pace, the slowest sprint tri run I’ve had in a very long time (ranking me 160th overall). My final time of 1:20:16 was 5th in my age group (out of 19) and 70th overall (out of 470 people). Still, not bad for 52 years old, but not up to the standards I’ve been setting for myself. Imagine what I can do if I actually train!

Just as I realized as I finished Ironman St. George that I needed to reduce my training and focus on my life, as I finished the run today, I realized that it is time to fully reengage in training. I needed to focus on life, but that’s under control now, and I want to focus on training and getting back into shape, or at least the kind of shape that I want to be in!

Let's run Medicare like a business!

2011-09-14T17:09:00.000-07:00

I've spent the last 22 years of my life trying to deliver the best care to seniors. I've also tried to develop new and innovative programs during that time period. I have evidence that the care I deliver as a Geriatrician is less costly than the average physician. Yet, all I hear from our legislators when it comes to our Medicare program is "we want evidence". Do you think that Steve Jobs asked for "evidence", or a 5 year pilot program, before putting out the first Mac or the first I-pad? Do successful businesses run tests for 10 years before deciding to roll out a new product? Of course not! They hire the best and the brightest and they let them do their jobs.

We Geriatricians understand that less is often more in the care of our patients. Listening to patients and families will often supply us with important clues as to the best course of action. Reducing or stopping medications that haven't helped, but are producing side effects, often helps patients feel better. How do I know this? I've been doing these things for the past 22 years. I have cared for thousands of 80 year olds during that time period. If we put together a room full of Geriatricians with years of experience won't we get better answers on how to care for the older population than by doing a five or ten year pilot program on a limited number of patients? I've been part of such groups and we have developed our recommendations. And our government keeps asking for more "evidence".

We hear daily about the unmanageable costs of the Medicare program. If we're serious about fixing the problem, we don't need any more studies. Let's run Medicare like a good business. Get the best Geriatrician's in the country together and let them tell us what to do. I've offered to share what I know with my legislators on numerous occasions. I have many colleagues that would readily do the same.

It couldn't be worse than the way things are now, could it?

Boulder 70.3 Race Report

2011-08-07T15:24:00.001-07:00

Going into this race I tried something different. Since this summer has been quite hectic and my training has been somewhat limited (6-8 hours a week, with little swimming time), I did a “crash week” the week prior to the race, putting in close to 15 hours over one week with some serious intensity. Again, it was mostly biking and running, with a very small amount of swimming. Since my swim is mostly form anyway, I wasn’t that concerned about losing more than a few minutes on the swim without affecting the rest of my race. While I had hoped to bet three solid days of rest prior to the race, Thursday was a 17 hour day with 5 hours of driving, Friday included a solid 45 minute bike and 25 minute run with intensity, and then registering and running errands for my family the whole day (so much for keeping my feet up). Saturday was a little better, but started with buying my daughter a car in the morning (really), then went to lunch and the movies with my family in the afternoon. I did get a good night sleep on Friday and even last night, going to bed around 8:30pm and getting up around 3:30am.

I started right at the front, with my age group and the 20-24 year old men and women. This made for a very hectic start at the front, which I proudly handled pretty well, finally settling into my stroke and focusing on my form. At around 500 yards, a group passed me and I decided to try to draft off them. I got too close and got kicked flush in the nose! It was my mistake and my fault. It hurt! I checked to make sure that there was no bleeding and that I wasn’t about to die (it was at the angle that people doing karate use to try to kill people by pushing the nasal bone back into the brain, ok, I’m a doctor, I can’t help but analyze these things). Didn’t really slow down too much, got back into my groove and continued to swim comfortably, finding people to draft off of for about 50% of the swim. Came out of the water feeling pretty comfortable, in a time of 36:33 (27th in my age group 499th overall). This was about 3 minutes slower than last year, but still my second fastest swim on this course. I felt fine coming out of the water, taking off my wetsuit as I made my was into transition. My T1 was 2:11, which was pretty solid and I quickly got on my back and out. I made a solid push up the one short hill coming out of the Reservoir and then settled into a very solid effort. I actually had my Disc wheel with powertap and monitor on and I set my monitor for wattage and average speed. My goal was actually to maintain 22 mph, and I knew that initially, coming out of the reservoir onto I-36 that my speed would be considerably lower than that, as it it a gradual uphill. That said, I didn’t stress over this and my average speed gradually picked up from about 16mph to 17mph and then, I think, 18 mph. I focused on gaining speed on any downhills and really dialing it in coming up the next hill, staying strong and maintaining my momentum. For one of the few times ever, I was passing people going uphill! In fact, very few people passed me on the uphills today. As I got onto the backside of the course, I could let loose with the speed and by the time I turned to head south again I was getting close to 22 mph average speed. For a change, I was hanging with a number of people as they passed me, and realized that even staying just outside the 4 length draft zone, I was able to get some draft. My wattage was lower and I was keeping up with guys who passed me. Unfortunately, I decided to try to pass one of these guys going up a hill, which I did, but clearly popped up my wattage to do so, and in a way that felt like I had just “burned” one match too many. I settled into a comfortable effort in order to regain my pacing and effort. I got to the half way point in 1:17:50 (21.5mph), and felt reasonably good at this point. Turns out my average power for the first half was 167 watts, with normalized power of 189 (coasting the downhills). Peak 1 minute power was 295w, Peak 10 minute power was 233w, Peak 30 minute power was 186w.

I was starting to feel better from my previous transgression and began getting focused on giving the second loop a very solid effort. Again, anytime a younger guy passed me, I would try to stay just outside of his draft zone and hang with him for a long as possible. The second loop ended up going just about like the first loop, although as I came onto the Diagonal I tried to relax a little, sit/stand up a few times and stretch, and make sure that I came into Transition feeling good. My time for the second loop was 1:18:36 (21.5mph), so I absolutely had the same speed for both laps! I am very happy with my consistency today, I don’t think that I could have done much better. My power data would suggest the same. My average power for the second half was 161 watts with normalized power of 182 (so just slightly lower than the first lap). Peak 1 minute power was 282w, Peak 10 minute power was 216w, Peak 30 minute power was 178w. Again, very similar to first lap. Of note, these are amongst my best 1/2 ironman power data ever. In fact, they compare to my sprint power data, go figure. My bike split was 2:36:26, which was 18th in my division and 320th overall. These numbers were very similar to my numbers last year, and was very close to my 2nd/3rd fastest bike on this course.

Of note, my nutrition on the bike was 5 gels and 200 calories of EFS drink, in addition to about 3 bottles of fluid, so about 700 calories. With about 40 minutes left on the bike, my stomach was feeling full and I was feeling a little uncomfortable, so I backed off the nutrition for about 20 minutes and then started taking some small sips.

I had my usual quick Transition in 1:35, and was quickly out on the run. I immediately settled into breathing every 4th step and keeping a comfortable and solid pace. I walked briefly on a few of the steep uphills, but otherwise ran the whole way. I felt fine, and didn’t know my pacing without a watch, but it didn’t really matter, I was going at the effort that I could go at. Turns out that I did the first lap in 1:02:01, or 9:28 pace, which was similar to last year when my legs were cramping. It was quite hot out, and I did put ice in my shorts at every aid station, and sponges under my top. I actually stayed pretty cool despite the heat. When I got to the end of the first lap, I immediately upped my effort to breathing every 3rd step. I did the second lap in 1:01:12, or 9:20 pace, so I actually did negative split the course. At mile 9 I began to have a slight side stitch, so I worked it while running and it was fine until about mile 11, when it acted up with a bit of a vengeance. I grasped my right ribs under the diaphragm and pushed as hard as I could and managed to stave off the side stitch. I kept pushing my effort with breathing every 3rd step and forcibly, and loudly, exhaling with each breath. I also kept trying to visualize my long run in San Diego two weeks ago, where I kept 7:50 pace for 40 minutes at the end of a 15 mile run. It’s a shame that I could only keep 9:20 pace at altitude for what was a similar feeling effort. As I got close to the finish line, I was able to pick up my pace for the last 200 yards and finish strongly. I really don’t think that I could have given the run a harder effort, and ironically, my run split of 2:03:13 was 16th in my division and 348th overall. I took in one gel and 100 calories of EFS during the run, as well as grabbing some coke during the second loop. I never felt like I was bonking, so I think that my nutrition was fine.

My final time of 5:19:58 placed me 16th overall in my division and 348th overall. Pretty close to last years race. Even though my run was slower than I’d hoped, my run placement was my best placement in my age group, not something that I usually do! In talking to some other guys, they’re run times were slower as well, so maybe not so bad.

I had hoped for a time of 5:08 (that included a run goal of 1:54), so I swam and biked pretty much what I wanted to do, but couldn’t do the run pace that I had hoped for. Interestingly, I was 4 minutes behind 15th place in my age group and 10 minutes ahead of 17th place! That was a bit crazy. Just 12 minutes out of 10th place, who was Kevin Edwards, who has won the age group in previous years. Of course, the winning time in the age group today was 4:37:07 (27’ swim, 2:28 bike, 1:38 run). In terms of my future, clearly I still have to run faster, though my coach would probably say that in order to do that I need to get even fitter on the bike! If I ever have time to swim more, I could probably bring my swim times down as well.

I was actually 2 1/2 minutes slower than last year, which included by far my best swim ever, a solid bike, and a run that was hampered by leg cramps. Ironically, the difference was almost entirely in the swim. Still, I’m not sorry about my recent decrease in swimming, as I used the time to work on both biking and running.

All in all, another race where I can hold my head high, knowing that I gave it everything I’ve got. I really don’t think that I could have gone much harder or much faster. In fact, if I’d tried to go faster at anytime during the race, I probably would have ended up going slower in the end. I gave this race every ounce of energy I had today. That’s always the goal. I also passed a lot of people on the bike and even passed some people on the run. No one older than me passed me today as well, so I had the luxury of passing people 20-30 years younger than me throughout the day, always a nice feeling.

Giving it everything I've got

2011-06-04T15:02:00.001-07:00

I had been visualizing this race for the past week. My plan was to swim hard, bike harder and then run as fast as I could.

I had planned on getting to the race site early and getting in a very long easy warm up. Unfortunately, that didn’t happen. My daughter got her driver’s license today and we went to the DMV, where it took 2 1/2 hours! So, instead, I had just about 15-20 minutes of easy biking and then 10 minutes of swimming before the race.

The start also didn’t go as planned. There was actually no organized start, people were milling about in the water and on the beach when the horn went off! I was just at the edge of the water, realized what was going on and turned and just swam as fast as I could. I imagine that the guys who happened to be about 20 yards in actually got a good head start. I actually felt like I did a good job getting to the first buoy in what appeared to be the front pack of swimmers. I swam the whole swim as hard as I could, to the point where I needed to walk a bit coming out of the water on the way to transition. My swim time was over a minute slower than last year, but most everyone swam slower and I’m pretty sure that the course was long. I typically do this 1/2 mile loop at the Res in 12 minutes, and today it took closer to 15. It seemed like the last turn buoy kept drifting further away due to the current! Still, I was only a couple of minutes behind the fastest guys in my age group getting into T1. Since the route to T1 was uphill about 50 yards, I figure that my swim was very solid.

I had a very quick transition and headed out onto the course. There is an immediate hill that I had planned to go hard on. Because of the swim, I couldn’t quite go all out, but I still attacked the hill as hard as I could, getting off to a solid start. I got up to speed, kept a fairly high cadence (I’d guess about 90-95) and just kept in my head Phil Ligett’s favorite repose about cyclists “turning themselves inside out”, that’s what I tried to do. I was breathing every 2 pedal strokes and for a change, when faster cyclists passed me, they didn’t put a lot of distance on me right away, I was really maintaining a good pace and effort. There were the usual headwinds at the Res, wind conditions were 15-20 mph; and on the way back, I had hoped to attack the hardest hill, which I did, but couldn’t quite give it the kind of effort I’d hoped to give for fear of completely blowing up. I could feel the lactic acid building up in the form of incipient side stitches, but continued to press hard. As I came down the long downhill (with yet another headwind) and saw guys coming back up the same way, I realized that I had misread the course map and that the course was about a mile longer than I’d thought, and finished with a long mild climb. As I hit the turnaround at the end of the road and came through it, I saw the top woman (she started 5 minutes behind me) and made it my goal to stay ahead of her until the run. I was able to do that and completed the bike in just under 35 minutes, which was a minute faster than last year at a pace of ~ 21 mph, not bad with the headwinds.

I had another quick transition and started out on the run. My plan was to start running as fast as I could, but I couldn’t completely ignore the side stitches and the obvious fact that I’d bike as hard as I could. I tried to focus on good turnover, massaged my diaphragm, focused on grunting hard with every exhalation, and just going as fast as I could. I was breathing every 2nd to third step and to anyone standing on the side of the road, probably sounded like I was near death. But I was committed to running as fast as I could. When the top woman passed me, about 1/4 mile into the run, I stayed fairly close to her for another 1/4 mile, my legs felt absolutely great, but my breathing was holding me back. The faster I would run, and I tried to pick up my pace multiple times, the more difficult my breathing became. Still, I kept pushing, hoping that it would get better. In fact, during the last mile I felt a little more comfortable in terms of my breathing. Instead, I began feeling a bit light headed! But I still continued to push, to turn the legs over, to keep grunting, and to keep breathing hard. As I got to about 100 yards from the finished I turned back and saw someone gaining on me, he was about 20 yards back, so I just picked up my leg speed and went as fast as I could to the finish. Good thing, the guy behind me was in my age group! I got a podium spot in the age group (officially 2nd, but really I was 3rd--they screwed up the aging up numbers and another friend of my should have been first in our age group instead of 3rd in the younger one). My run time was about 8:13 average per mile. My heart and lungs would have rather I did 9:00 pace, my legs wanted to run sub-7:00 pace.

When I got to the finish line I stopped and it was a good thing. I don’t think that I stopped breathing hard for several minutes.

A couple of post mortem thoughts. My legs felt fantastic! If I was at sea level, I could have run faster. This is clearly an issue for me and I need to figure out how to work on it. My heart and lungs and ability to clear lactic acid are holding me back. My legs are capable of running faster. That said, I am just 4 weeks post-ironman St. George. I don’t know how much influence that has on me at this point. I was able to go out first thing this morning and run an easy 10 miles (didn’t wear a HRM or garmin), not sure of the pace but probably in the 9+ minute/mile range

Lance Armstrong, cyclists and politicians

2011-05-28T14:27:00.000-07:00

I don't really know what to make of the Lance Armstrong situation, and am not sure that I really should care. I read a comment recently that we have bankers, insurance companies and politicians screwing us all out of our money, and we're spending our tax dollars investigating guys who choose to risk their health in order to win a bike race. Where are our priorities? I met Tyler Hamilton a few years ago and immediately knew he was lying, funny isn't it. The evidence would seem to be against Lance, but I will always give someone the benefit of the doubt until I have the facts. The irony is, if we believe that even Lance doped, then what to we make of all of the pros today, have they just not gotten caught yet? Did Contador choose a steroid that he could blame on contaminated meat on purpose? The way he is dominating the Giro, either he's just a freak, or he doped too. One thing is clear, whether you're a politician, a CEO, or a top cyclist, it is easy to be seduced by power and fame and believe that you're above it all. So, again, why are we investigating cyclists, and not the real criminals?

Ironman St. George Race Report

2011-05-07T21:49:00.001-07:00

Pre-race Race Report

So, it’s Saturday morning, May 7th, I wake up at 3:45 am and drink some vitamin water and eat a banana and a few pretzels right away, as well as a small yogurt. This is about 400 calories right away. I put on my race outfit and then put sunscreen on me, making sure to get all of the important spots. I put on my race chip (that’s one thing you can’t forget). I drink some more, eat some more pretzels and the yam that I prepared last night. Another 200 calories. I have more pretzels to munch on over the next hour.

I’ve got my wetsuit ready to go, my swim cap/neoprene cap/goggles/Body Glide/gel all together and ready to go. I’ve got two bottles of water, my bottle with my race nutrition in it, and an extra bottle of water for getting my hair wet before putting the cap on (one thing about having long hair). I’ll put the chamois butter on now, never know how much of it washes away, but it seems to do ok. I’ve got a couple of top layers and a wind breaker to keep me warm this morning while I wait, as well as sweat pants. I will put all of this on.

I’m bringing my bicycle pump in order to have one less thing to stress about and to save some time this morning, TJ (#1121) will use it as well and his wife will take it back with her. I do double check as I get in my car. I’ve got my Bike and Run Special Needs bags, and my morning clothes bag has my nutrition and 3 bottles of water in it, as well as my wetsuit, cap, etc. And, the bike pump.

I leave the hotel at 4:15 am and drive the 1 mile to find a parking space not far from T2. I then head over to the drop off for the special needs bags. Now it’s time to catch the bus. I get in line for a bus and leave around 4:45am, so I get to the swim site around 5:15 am. Now, since my T1 bag is already there, all I have to do is put my Nutrition bottle on my bike, fill my Profile bottle with water and put air in my tires. Then, I get in line for the port-a-potty. I don’t want to be rushing to get to the start like I did in California. I put on body glide, my wetsuit and my swim caps.

The pros start at 6:45 am, and we start @ 7:00am, so I get in the water about 6:50am and swim to the front of the line, towards the center. The water is cold, but I’m moving and starting to warm up. I originally plan to be right at the front, but people keep getting in front of me and the line is moving forward, and I’m moving backward. Finally, I find some clear water and actually get close to the front of the line.

I start out right in the thick of things and head out solidly when the cannon goes off. I do my best to breath bilaterally when I can, but adjust depending upon any waves and where people are around me. As people passing me or get ahead of me at the start and I make a concerted effort to latch onto feet whenever I can. I maintain form, and really keep in mind all that I’ve learned about swimming properly over the past few years. While I certainly don’t want to “blow up” on the swim, I also don’t want the swim to feel too leisurely. There has to be some “effort” attached if I’m going to have a good swim, but it’s an easy effort. It’s rough at the start, but I’m used to that. I keep my elbows high to ward off blows to the head (only got one elbow in the face about half way through the swim). When the occasional mouthful of water occurs (3 times overall during this swim), I spit it out, maintain calmness and keep swimming. I find myself feeling like I’m keeping pace with the people around me for much of this swim. Calmness is the key, as is enjoying this part of the race. The water is cold, but that feels really good. I attack the turn buoys, making sure that I don’t get too slowed down by the inevitable crush of people around them. I come to the large rock island, that tells me the last turn buoy is around the corner and I need to be getting ready to leave the water. I increase my kicking to get blood flowing to my legs. I start visualizing T1. Out of the water in 1:10:56 just a minute faster than last year, although I feel like I swam better and harder, others tell me later they think the swim was either longer or with a greater current against us this year (comparing folks who raced last year).

I get out of the water, unvelcro my wetsuit, pull my strap down and get the arms off. I make my way up the ramp and lay down for the wetsuit strippers. I have my wetsuit in hand and am just a few feet from my Gear Bag. Last row, #1738, I grab my bag and quickly move to the changing tent, take off my goggles and swim cap, take my bike shoes out of the bag, grab my sunglasses and put them on, then grab my race belt and put it around my waist. Shoes go on my feet, strap them on, grab helmet and put it on my head, buckle up, then stuff my wetsuit, caps and goggles into the bag and get sunscreen put on my neck and shoulders (whoops, they didn’t do my legs and my right calf sunburn will attest to that), then head to row #30, grab my bike and I run down the carpet in T1, not too hard, but enough to remind myself how good I feel. T1 takes me 3:30, over 6 minutes less than last year!

I get the the Mount line get on and clip in. The only focus I have for the first few minutes is getting comfortable on my bike and keeping a good cadence that feels easy. I make the right turn out of the reservoir and head down the road. There’s a slight headwind, but it’s also slightly downhill. I think “be small”, which will be my mantra for the day. I will minimize the wind today. I take some sips from my Profile bottle, it’s just water right now, and continue to get into an easy feeling rhythm. People pass me, but I don’t care, I’m moving pretty fast and I’m not working hard. About 20 minutes into the bike, I start up the longest sustained climb on the course. I take my Nutrition bottle and put took long squirts into the Profile bottle. 300 calories and I’m good to go until the first aide station. The climb feels a little long, but it also feels easy. I stay “small”, tucked into my aero position. I’m hydrating and take my first gel, then my second gel. When I get to the first aide station I slow down, making absolutely sure that I take a bottle of water from the volunteer, and immediately pour it into my profile bottle, filling it to the top. After I get past the aide station, I squeeze two more squirts from my nutrition bottle in the Profile bottle, another 300 calories, stir it and “get small” again.

I keep the effort easy on the bike, the first loop goes by in no time and doesn’t feel that tough, I did have to stand going up “the wall” towards Veyo, but didn’t have to press it, it just felt easier to stand, just like at California. As I climb “the wall” I start thinking about my special patients who have passed away, and as I think of each one, I feel a surge of energy. A ton of people pass me going up “the wall”, in fact, lots of people pass me on every steep climb, but generally I pull many of them back on the downhills and less steep sections. I get the my special needs bag and take my additional gels, eat a few ginger cookies and I’m on my way. I’ve got the downhill to recover some, although I do pedal when the opportunity for some extra speed that doesn’t cost much occurs. I continue to stay “small” in my aero position. One problem I have during the first loop of the bike is stomach cramps. They are manageable, generally worse in my aero position, but I am committed to staying aero. But, I can suffer with stomach cramps on the bike, it only hurts and doesn’t seem to affect my performance. What I didn’t really pay attention to was the reality that the cramps got worse every time I took electrolyte capsules (more on this later). Before I know it, I’m already climbing on the second loop and I still feel good. As I get to the latter part of the climb I decide to just maintain my effort, I feel good, and I continue to make sure that I’m not straining and my legs aren’t burning. The second time up “the wall” feels so much better than last year, I know that my race is on target. No one is passing me anymore, and in fact, after I get over “the wall”, I start to pull back most of the people who had passed me earlier. Of note, my bike pace for the first section (from the swim to the first loop) was 18.54mph, not bad on a rolling section with a headwind, going easy; my pace on the first loop was 17.46mph, not bad for 30 miles of climbing followed by a downhill against a moderate head/crosswind. My second loop was 17.01 mph, really not bad, the headwinds were brutal (I’m going to guess over 20mph with gusts to 30-40mph, a little scary in fact. I stop eating about Mile 108 and just take a few sips of water. Summarizing my nutrition on the bike, I take in 1800 calories of carbopro, about 1000 cal of gel and 4-5 ginger cookies (another 100-200 calories), so about 3000 calories for the 6:24:28 bike ride, 25 minutes faster than last year, and conditions were much more challenging this year. In fact I’m 38th in my age group and 558th overall on the bike.

I’m heading down Main Street and T2 beckons. I dismount and a volunteer takes my bike, I move left to the last row and call my #1738 and a volunteer hands me my bag. I jog to the changing tent, sit down, take off my bike shoes, put my hat on, take my shoes out of the bag, grab the vaseline which I quickly put on my left foot, followed by my left Zoot Compression sock, up to the heel, then up the leg; then do the same with my right foot, vaseline, sock, slide my feet into my shoes and grab my race belt. A volunteer had put my racing shoes into my gear bag, which he takes. I up, on my feet, and moving out of the changing tent onto the course. I stop briefly to get sunscreen (fortunately everywhere), I put water in my two small Fuel Belt water bottles (with 50 cal of carbopro in each already), then grab a couple of cups of water to drink and start moving onto the run course. T2 takes me 4:37, five minutes faster than last year.

I’m excited, all I need is a good run and I will smash last years time. But it is not to be.
My mantra is that I am going to run the whole course this year. I start very easy, breathing every 5th step. I put on my arm coolers and get into a rhythm. I will enjoy the scenery and use it to keep out the fatigue and suffering that is inevitable. I just need to keep running. I only pay attention to the mile markers form the second loop, 14, 15, 16...I’m practicing for how good those numbers will look the second time around. I’ve broken the course into four sections, essentially the turnaround points tell me that I’ve made it through 1/4 of the course. Unfortunately, this plan is not to be. My stomach cramps have returned and as soon as I hit the short 8% grade section, I realize that I have to walk. When the grade is 1% or so, I can run, but anything higher is a killer. Not only am I getting stomach cramps, but a side stitch as well. I start taking in cola, and that’s “ok”, but doesn’t solve my issues. I end up running about 65% of the first loop of the run, keeping an overall pace of about 10:45/mile. It is hot, I’m putting sponges in my tri top. One thing is notable, I’m not upset by how I feel. I’m not disappointed. I’m not discouraged. It is what it is and I will persevere.

I’m getting my Run Special Needs bag after the first loop, those ginger cookies taste ok , but I’m struggling with my nutrition. I decide to hydrate and eat, focusing on cola and pretzels for the next three uphill miles, which I walk. I figure, if I start feeling better I can do better. Adjust to the circumstances. I’m really trying to take control over the situation. But, I’m continuing to have trouble running uphill, every time I try, my GI tract rebels. So, I fall back into last years approach, walk every uphill and run every downhill. Running the downhills is actually a little harder this year, but I do it, because I know I can. The difficulty certainly has something to do with the 90+ degree temperatures and how my nutrition has taken a turn for the worse. With 6 mile to go, I decide to limit my intake to water and some cola and see if my stomach feels better. Not so much. At mile 24 I get a nosebleed! I tear off a piece of sponge and stuff it in my nose and don’t miss a beat. I have to do this twice before the nosebleed is under control. Before I know it, I’ve got 2 miles to go, it’s hard, but I’m running the whole way. As I get to the finish line and hear Mike Reilly say, Michael Wasserman, from Englewood, Colorado, YOU ARE AN IRONMAN! My run time is 5:02:23, 4 minutes slower than last year, but 29th in my age group (best age group result of each discipline!) and 509th overall. Everyone suffered today, I think that this years race was actually harder than last year, but I have gone 33 minutes faster. Overall, I’m 29th in my age group and 509th overall, also an improvement from last year. Not bad for a 52 year old guy.

I was really happy with my swim and bike, and the run was what it was. If I had tried to push harder, I very well could have done much worse. I adjusted and did the best I could under tough conditions. I feel really good about how I did in the worlds toughest ironman (after the race spoke to a guy who has done Lanzarote, he thought this was harder).

The Iron Commitment

2011-04-19T20:13:00.000-07:00

It's just 18 days before Ironman St. George and I've been giving a lot of thought lately to the commitment I made this year. Sometimes in life we take on tasks and goals without fully realizing the extent of the commitment we have made and the impact on our lives. Last year I did my first ironman, and finished it. It was an accomplishment, especially completing an ironman just 6 months after breaking my hip and clavicle. I patiently recovered and then decided that I wanted to not only do another ironman, but to do St. George again. As work took over my life last summer and fall, and knowing that there was a light at the end of that tunnel, I decided in the late fall to make my commitment to St. George more than just finishing another ironman. I committed to doing my best at this years race. Whether that brings me a qualifying slot for the World Championship at Kona, I don't know. Ironically, while that is what pushed me to give this years race everything I've got, I am once again confronted with the reality that it still is about the journey. Everything else will ultimately take care of itself.

Ironman training can be all consuming, especially, if you are pushing your limits. It's one thing to train to finish the race, and it's another thing to train to be ones fastest an best in each discipline on race day. That's what I have done. I have achieved new heights in my run, bike and swim training. I've realized that I can be competitive on race day. But this has come at a price. While I'm only working 3 days a week, training 16-17 hours a week ultimately takes twice that amount of time. There's the preparation for workouts, there's the cool down. There's the recovery and yes, the fatigue, an almost constant fatigue. I've handled it pretty well, but at times I'm sure it's made me a bit irritable. My wife and family doesn't really deserve that, and I will be needing to make it up to them in the months following this race.

My wife says that ironman is an addiction, and she is partially true. The highs of realizing that ones body can take more than it ever has is probably an addictive experience. However, it is also a reminder that we can achieve whatever we set our minds to. I'm not sure why I have to prove that to myself, except that achieving physical goals has always been something that seemed out of my reach. Maybe my childhood with asthma has something to do with this. Who knows?

To complete an ironman is one commitment. To be competitive at an ironman is a completely different type of commitment. My mind is now trained to react positively when confronted with the fatigue I will feel on the bike and certainly on the run. Instead of slowing down and "enjoying the view" as I did last year, this year I will remember that I can keep running despite the fatigue.

I am trying to avoid having time goals this year, but I know that they are still in my head. I want to swim faster than last year, and I absolutely am capable of that. I must ride my bike faster, and my training suggests that this is doable. Finally, I want to run the entire course, rather than just walk the uphills and run the downhills like I did last year.

The one thing that I know I can control and do faster are the transitions. Last year was a daze, and I managed to spend almost 20 minutes between the two transitions. This year I will use my obsessive nature and move quickly through both transitions, and they will be much faster.

I will not be defined by my results at St. George. I won't even be defined by my effort, although I expect to give it my best, as I always do. I will be defined by my commitment. However, when St. George is over, I will be defined by my commitment to my wife and family. For, so often, my other commitments in life have typically come before my wife and family. I've always made a good excuse for that, but no more. That will be my primary commitment.

Attaining Goals

2011-03-13T16:59:00.000-07:00

When I look back over the past eight weeks, I actually have trouble believing what I've achieved. My buildup of running and biking as been nothing less than remarkable. In fact, I'm achieving goals that I've never been close to before.

In the last six weekends my run totals have been as follows: 20, 22, 18.5, 25.8, 23, and a half marathon (18). In terms of solo runs, in four of the last five weekends I've run 20, 20, 19, and 19 miles.
In terms of biking, for the last 8 weekends I've had bike totals of 94, 100, 85, 116, 80, 0, 80, and 88 miles.

For St. George, I probably still need to get my bike volume up a little bit more. However, from a run perspective, I'm ready. Last year, I never came close to these run distances or totals. It bodes well for me achieving my goals at St. George.

Even more amazing is how I've felt after these weekends and runs in particular. Really, no soreness to speak of. Plus, I'm just enjoying the long runs, they don't really seem very long. This will be nice on race day. In the meantime, I'm looking forward to a short day in 3 weeks at the California 70.3 half ironman!

No Stress, No Pressure, Just Enjoy the Effort

2011-01-15T16:09:00.000-08:00

I can't believe that I haven't blogged since October. Of course, I was consumed with the sale of my business for the last 6 months of 2010. On December 1st I was no longer the stressed out owner of a large company. The amount of stress that came off my shoulders was remarkable, I never really realized how much stress I carried around with me and what an impact it had on me. I have felt good and relaxed for the past 6 weeks. My training shows it! In fact, a few weeks ago, my swim coach had me do 4 x 50 yards fast and I started to say, "I'll do them in 40...", I was going to say 40 seconds. Instead, I said, "I'm just going to go fast and not focus on the time". I did the 50's in 34 seconds each! More often than not now I try not to set specific time goals in my training. I really focus on the effort. The result? I'm going faster in my swims and runs, and I'm producing more power on the bike. There is a lesson in life here. Stress does lots of bad things to us. It isn't healthy. It slows you down. Taking the stress away can be transforming. I'm really trying to remember this when I'm working out, racing, dealing with patients, spending time with my family. There's no point in letting the stress get to you.

My journey to make myself a better person, husband, father, and triathlete has begun. I'm loving it. I'm doing workouts in the pool that I never thought possible. I'm fitter, stronger and faster than I was a year ago (at which time I was just 10 weeks off of breaking my hip and shoulder). This bodes well for all of my races. However, I will really try hard to avoid thinking about specific time goals. I just need to go out and enjoy the work and the results will come.

KONA OR BUST and mile repeats

2010-10-16T14:31:00.000-07:00

I’ve completed by post season rest break and have already started thinking about next year. So, what’s new? After following this years Ironman World Championship, I was reenergized in terms of the thought of trying to qualify for Kona. For someone who was humbled at his one trip to Olympic distance Nationals (55th out of 64), I needed to do a gut check on my potential to actually qualify. So, I looked at the 6 guys in my age group at St. George who went to Kona this year. The slowest time was around 11:10. Of interest, all six went faster at Kona than they did at St. George. So much for those who question the challenge of St. George:) What was remarkable was that four of these guys ended up in the top 20 at Kona. It seems like the competition at St. George was pretty stiff as well. I can’t control that, so I could only look at the 11:10 time and ask myself and my coach if I could do better than that time. It certainly gives me something to shoot at.

I should preface my analysis with the recognition that St. George was my first ironman. While I had achieved pretty good fitness the prior year (four half ironman distance races and an average of 10-12 hours of training per week), I did break my hip socket and shoulder just 6 months before St. George and really only had 3 ½ months of solid training in the range of 14-16 hours a week. As I have reviewed before, my 13:18 time included almost 20 minutes in transition and a marathon that I literally walked half the distance and still managed to run in 4:58.

I e-mailed my coach for my gut check and here’s what we decided. It’s possible! Of course, I need to do the necessary training. I assume that this means getting closer to 20 hours a week. It also means even more time on the bike, as I never did a training ride last year greater than 5 hours. Finally, I just need to get stronger. So, I have to be more dedicated to the weight room and my core.

So, I’ve got my goals set. Here they are:

Swim-I really think that I’m capable of swimming faster. My confidence has improved considerably as I’ve discovered that I just need to be more aggressive in my approach to the swim. Last year I really took it easy, which is fine, but I can swim faster and still not push myself too hard. I think that a swim time in the range of 1:04 to 1:06 is quite reasonable.

T1: Last years T1 felt like the beach landing scene in Saving Private Ryan! Now that I know what it’s like, I will dispense with the extra time and do what I normally do in T1, get in and out! I think that a goal of 4 minutes is reasonable.

Bike: In some ways this is the toughest. I can’t stop to pee 4 times like I did this year, and I have to stay adequately nourished so I don’t bonk in the last 30 miles of the bike. I also just need to get stronger on the hills and put in the time and work to be strong. My goal here will be between 6:00 and 6:10. Considering that I typically have done various half ironman courses in 2:30-2:45, I really think that this is reasonable.

T2: Again, another 10 minutes transition would be truly disappointing. There is also no reason that I can’t get through this transition in 4 minutes.

Run: Ironically, this is where I’m most confident in my improvement! At the Multisport camp last year I did one loop of the course in 1:54 just a day after riding 5 hours. I have felt good running hills and will continue to prepare with that in mind. I also need to stay adequately nourished. I think that a marathon in the range of 3:50 to 4:00 is quite reasonable.

So, what does that add up to:
Swim- 1:04-1:06
Bike- 6:00-6:10
Run- 3:50-4:00
T1/T2 0:08-0:08
11:02-11:24

This is realistic and gets me close. Obviously the closer I get to 11 hours or even less, the greater my chances of qualifying for Kona.

All I can do is try!

So, as I start my preparation, last Saturday I did 5 mile repeats up a hill with an average grade of 5-6% w/ average pace of ~10:30; Today I did 5 mile repeats on level ground w/ an average pace of 7:29. I have to say that I'm on my way!

What's Important in Life

2010-08-28T20:38:00.000-07:00

So, last night my daughter is driving my wife's car (my wife was a passenger) and someone literally turns into them at an intersection. My wife has a cold and is already coughing, so her bruised/strained sternum is certainly no fun; and, my daughter is just hurting everywhere. Fortunately, they just hurt. No major injuries, although I'm sure it will take them a while to feel better.

First of all, I'm really proud of my daughter. She still is driving with her learner's permit, so this certainly freaked her out, but not until after the accident. Her quick reflexes and good reaction to the situation was to be commended.

So, I had been planning to do the Deer Creek Century tomorrow. That doesn't really mean anything right now. I enjoy training, I enjoy working out. I love my family. Nothing else really matters without them. So, tomorrow I'll spend the day at home helping out some more. That's what is important in life!

One Week Later: Who Would Believe?

2010-08-15T15:32:00.000-07:00

One week ago, I would never have thought that I’d be racing today. I kept hoping that I’d feel well enough to do the Rattlesnake sprint, one of my favorite races, but realistically didn’t think I’d be ready. And, I didn’t want to do anything stupid and set myself back with an injury or something. In fact, I could hardly walk without pain on Monday, but every day my legs kept getting gradually better, so that yesterday I was only minimally sore, but I had a feeling that I’d wake up today feeling fine. I didn’t set my alarm, but went to bed a little early. I woke up at 5:15am and decided that I wanted to race. My legs felt fine. My right hamstring was just a tad sore, but it was a tad sore prior to the 70.3 last week. Got to the race site, went for a 10 minute warm up on my bike, and then warmed up in the water for another 10 minutes. I felt pretty good, but really was just looking forward to having fun. In fact, I kept the idea in the back of my head that if I ever felt bad, or something hurt, I would shut it down and just enjoy being out there. Fortunately, that never happened.

The Rattlesnake has a unique individual start, and they start the women first and then the men, beginning with the oldest first. Interestingly, there were about 30 men who raced the Olympic yesterday and then the sprint today, they started in the first group, probably more than 10 minutes ahead of me. I actually caught a number of them. That meant about 300 people started ahead of me on the rectangular 750 meter course. The tough part was that most of them were slower than me, so I had to weave through and around a bunch of people. I ended up taking a more outside line to try to keep from having to swim over everybody, but this also meant I swam a little farther. I felt great from the beginning, was smooth, form was good and I was going fast. As I neared the first turn buoy, I breathed in a mouthful of water. Not swallowed, but breathed in. I literally was unable to breathe for about 20-30 seconds. Initially I kept swimming, trying to avoid panicking, and then I did a few breast strokes until I was actually able to breathe again. As soon as I could breathe I got back to swimming fast. I figure that this little episode cost me about 30 seconds (at least). Then, I stubbed my big toe on a rock getting out of the water, but was able to jog up the hill to the transition area. I got into T1 in 9:35, 29th overall (out of 455). Of note, if I’d been around 9:00, I’d have been close to top 10 on the swim (fastest time was 8:00). I continue to be incredibly happy with my swim results, because I wasn’t winded coming out of the water and felt good getting on the bike.

Had a fast transition and headed out on the bike, there was a tailwind and I was flying. Unfortunately, I had a bunch of women ahead of me, many of them doing their first triathlon, which meant they were all over the road, and I had to put on my brakes several times to avoid running into or over them. I pushed pretty hard to the turnaround, in fact, averaging 202 watts. I continued to push hard the whole way back, hitting some very strong headwinds, but staying aero and averaging about 195 watts on the return trip. Of note, my best 30 minute wattage was 202 watts, which interestingly was the last 30 minutes of the bike. This was my best 30 minute wattage ever, training or racing. I averaged 20mph (ok, 19.7) on a hilly, windy course. My bike split was 24th overall, only about a minute and a half from the top 10 as well.

Good transition to the run and headed out trying to run fast. My breathing was probably every 2-3 steps, and I just kept pushing. My legs were not hurting, although they didn’t have much “snap” to them. I kept pushing as hard as I thought I could and maintained a very solid effort for the run. I don’t know if I could have gone too much faster. I will admit that I didn’t finish with the feeling that I was about to throw up, so perhaps I could have pushed harder for the last mile or so. I might have left 30-40 seconds out on the course. On the other hand, I’m sure I’m not completely recovered from last weeks race, although my results would suggest otherwiseJ. My run time was 24:15 (78th overall), for an average pace of 7:50. This has been my standard 5K run pace this season, though I know I’m capable of going faster.

In the end, I finished 30th overall, second in my age group to my usual nemesis, Guy Sigley. Guy beat me by 4 minutes on the bike and about 4 minutes overall (our swim and run times were almost the same). Guy was 9th overall. I’ve got to be quite happy with my results!

I’m really looking forward to just enjoying the next 6 weeks of training and doing a couple more sprint races. I’m trying not to put any pressure on myself, this is my hobby and I’m supposed to have fun doing it! I think that this is a good omen.

Moral Victory

2010-08-08T16:33:00.001-07:00

I’ll start at the beginning of the run to explain why today was a moral victory. During the latter part of the bike, I felt some muscle spasms in my quadriceps, so I let up a little. Immediately upon starting the run my right quad was cramping and my IT bands were both sore. I even considered stopping and not doing the run, but that consideration lasted only a few seconds. At the end of the day, every race is about perseverance in one way or another. I’d hoped that today’s run would be about pushing hard on the run and seeing how fast I could go. Instead, it was about being in pain for the entire run and pushing through the pain and continuing to run the entire 13.1 miles. The only times that I stopped to walk were the aid stations, a few of the short uphill sections, and for about 3-4 minutes after the first lap when I was fighting a side stitch (which I think was caused by taking in too much fluid/gels). I ran the rest of the way. Interestingly, my pace was probably almost the same for the entire run, as the second half was almost 3 minutes slower, but I had walked after the end of the first lap.

I was truly hurting most of the run, and especially the last few miles, I kept visualizing getting in the reservoir afterwards to cool down and let my legs recover. I’m not sure what kept me going, I kept a number of songs in my head and just stayed focus on the task at hand. While it ended up being one of my slowest runs for a half ironman in a long time (by about 4 minutes from last year and 9 minutes from 2007), it was one of my best run efforts ever. I could hardly walk afterwards or later in the day. This was painful! Of note, I entered the run 15th in my Division and ended up 18th.

So, now I’ll start with the swim. I was honestly a little nervous knowing that I was going to really give the swim my best effort. I went out at the front and caught a good draft, it actually felt like I was flying! I got in a group, and probably let up a little, as we got about half way to the first turn buoy, I realized that there was a lead group ahead and then I was in the second pack. In retrospect, perhaps I could have pushed harder and stayed with the lead group. I was able to draft to the first turn buoy and from then on really wasn’t able to draft off anyone, as I caught the two groups ahead of us (they started 5 and 12 minutes ahead, respectively) and had to navigate through them. That said, I kept a really solid effort and came out of the water with a swim time of 33:06 (I think the time I hit T1). I once again came out of the water with Adam (who finished 5th in the age group), and was actually 10th in my division out of the water. Slightly slower T1 than usual, but not bad (2:39, actually similar to all the top guys in my age group).

Got on the bike and had my power meter covered up (tape on top of it said, “Smooth, Relax, Breathe). Kept a very solid effort for the first lap of the bike, might have pushed a little hard, but I felt good. Stayed well hydrated and took in a few gels. Around mile 40 I began to feel a little flat, so I let up a little and focused on taking in more calories. I ended up taking in about 250 calories of Gatorade and about 500 calories of gels during the bike over the first 2 hours and 10 minutes; I tend to let up a little on the fluids at that point in order not to start the run with too much in my stomach. Started to push a little harder on the bike and realized that I was having some right quadriceps spasm, so I really focused on a smooth pedal stroke and not overdoing it the last 5-6 miles of the bike. Still, felt pretty good, and actually managed to catch up with a few people who had passed me. In fact, when I looked at the data from my bike ride, I essentially even split the bike, although my average power was higher for the first half (168 watts, Normalized Power=181 watts), than the second half (142 watts, NP=157 watts), but average speed was almost the same (21.9 mph vs. 21.7 mph). Of note, I really focused on not pedaling the downhill sections (probably more so the second half of the ride), when I realized that I wasn’t really going any slower by not pedaling! My overall bike time was 2:35:54, 15th in my age group, about 5 minutes slower than my best bike split ever on this course, but still about my second fastest half ironman bike split ever.

Then, off the bike to a quick 1:20 T2. And, on to the run, where the pain started.

Of note, my massage therapist has been concerned that my bike fit may be off, as I’ve had some asymmetric issues with my quads and hamstrings over the past month or two. I haven’t had a fit done in the last couple of years and think that it’s time for me to get checked.

So, at the end of the day, a very good swim, a very solid bike and a painful run. I’m really happy with my progress, as I keep trying to improve my competitive stance after the swim and then the bike. Now, I just need to work on the run!

Confidence

2010-08-01T08:54:00.001-07:00

I've often said that doing triathlons can often be a metaphor for life. I've recently found this to be true in a very simple, yet important, way. In the last 6 weeks, I've realized the importance of confidence when it comes to my swim. To the extent that one morning I was pretty stressed out from work and I had a tough swim workout I was supposed to do, I decided not to do the swim workout! This wasn't giving up, it was recognizing my limitations on that day and the importance of feeling confident during my swims. I know that next Sunday at Boulder 70.3, I will have confidence going into the swim. I will be rested and relaxed and I will know that I can give it everything I have. In the past, the siwm has been more or less about surviving. What's crazy is that I'm a pretty good swimmer, and this mentality was more or less a waste of that capability.

I now know that I can swim fast, and pretty hard at that, and still come out of the water capable of having a strong bike ride. It can also be fun, trying to keep up with the faster swimmers. At the end of the day, however, it will still be about me. I'll swim as hard and as fast as I am capable on that day. So, what has changed? Well, I'm now aware that I wasn't exhaling adequately, and that was making me feel like I couldn't breath. Now, I focus on exhaling hard every time. And, swimming fast in the process. I know what my form needs to be. I'm more than capable of getting my form into the zone, so to speak. Good extension, good rotation, solid effort. I know how to swim fast. It's only a half an hour (next race), and I know that I can do that.

It is remarkable how confidence can make a difference in our performance. And that isn't just triathlon. It's how we go to work everyday. It's how we deal with other people. It's how we deal with our lives!

The other exciting part of all of this is that now that I'm confident in my swim, I'm hoping to bring that same confidence to my bike and run. I almost always have a pretty good bike ride, but I'm probably capable of just a little bit more. My training has been going incredibly well, and I know that I can have one of my best bike rides next week. There will be a confidence level there that will help me stay in the zone. I'm also really happy because the Boulder course doesn't have any major hills, so I'll be fast!

Finally, the run. I've done the training. I know what I'm capable of. I can focus on my breathing here as well. Perhaps, that's been a problem in the past. I wonder if my side stitches have been related to improper exhaling Well, I'll find out, it's one of the things I will focus on. The other is just going fast. I know that I can run fast (for me), and I just need to do it!

There is also now something special about having done a full ironman. When I look at the distances in next weeks race, they don't seem that long. Running 13.1 miles seems like it will go by so quickly. I have to hold that thought!

I'm also trying hard not to have a specific time goal. That's difficult, because, of course I do! I will not wear a watch, however, and I will swim hard, bike hard and run hard. And, I'll have fun doing it!

Again, it's all about confidence.

Boulder Peak Race Report

2010-07-11T14:51:00.001-07:00

Race Report

I think that this was my best consistent effort ever at Boulder Peak. My focus on the swim was exhaling under water. I think that I’ve often not done this as well as I can, so started off in the front and went out hard for the first 200-300 meters. In fact, I felt like I could actually see the lead group ahead of me for a while. When I started feeling uncomfortable, I backed off slightly, but really kept a solid effort throughout. I got to the first yellow turn buoy and thought it was a 90 degree turn, but it was more like 45 degrees, so turned a little too sharply and had to get myself reoriented. Tried to draft when I could, but at this point, was not doing much drafting. When I hit the next yellow buoy, turning back towards the beach I found someone who I was able to draft off of for the majority of the swim in to shore. Kept up a very solid effort the whole way. Swim time was 27:29 (my best ever by about a minute), 10th in my age group (within 30 seconds of 5th), 258th overall on the swim. Jogged up the hill to transition and had a very good T1 (actually waited to take off my wetsuit until I got to my bike and took it off successfully while standing—new for me), 1:09, 3rd fastest in the age group. Started off very smoothly on the bike and kept a very solid pace. Adam Prococki passed me about 3 miles into the bike (we actually came out of the water together, and he finished 4th in the age group), and had a few people in my age group pass me on the way towards Old Stage. Tried to maintain a solid effort, but also tried to keep something for Old Stage itself. I know that I did this pretty well, as I actually passed a few people going up Old Stage who had passed me on the way there. I have to admit, about half way up old stage I was definitely feeling the challenge, but never felt like I was blowing up or getting a side stitch. That said, it was hard! When I hit the top of Old Stage, I was able to get a solid effort going on the false flat on the way to the long downhill. I really feel like my effort on the bike was spot on. The rest of my bike was good, kept a very solid and “smooth” effort. I was focusing on a smooth pedal stroke today and really did well. Also, stayed aero almost the whole way (another goal of mine). As I got to the Diagonal, I was passed by a couple of the guys who I passed going up Old Stage. Tried to push fairly hard, but also was careful not to do anything stupid, wanted to enter T2 with some breathing ability left. Bike time was 1:18:27, which is my typical Boulder Peak bike time, 17th in the age group and 368th overall. T2 was excellent, 0:56 (4th fastest in age group) and I started the run comfortably for the first ¼ mile, actually right behind Marty Stanton, just as I was at 5430 Sprint. I caught and passed him about 1/3 mile into the run. Was breathing every 3rd step for the first 3 miles and at the turnaround turned up the effort to breathing every 2nd step, which I maintained for the whole way back in. This was not an easy run effort by any means. No one in my age group passed me after the turnaround and I managed to pass a couple of guys. Tried to push hard the last ½ mile and sprint at the end, not the fastest sprint, but I can say that I hit the finish line with out much left in the tank. Run time was 51:13, 20th in age group and 484th overall. I am quite happy with my effort today. I gave it everything and left it all on the course. My final time of 2:39:13 was 15th in my age group and 331st overall. One interesting note is how my final overall placing was actually better than both my bike and run placing, I guess a good hard swim is okJ. While not quite my best Boulder Peak time, I was just off by about 2 minutes, my placing and my effort were my best!

Art Linkletter died

2010-05-29T11:29:00.000-07:00

Two days ago, Art Linkletter died at the age of 97. Over 10 years ago, I spent a good part of a day getting to know this great man. He was an inspiration to many people of all ages. He engaged children and made the phrase "out of the mouths of babes" mean something even more. He stood up for seniors and let people know that getting old did not mean slowing down. Up until he died, he led a vigorous and active life, inspiring people of all ages.

I will never forget the day I was able to spend with Art Linkletter.

I'm back!

2010-05-25T21:03:00.000-07:00

Friday I did a solid swim, Saturday I rode 3 1/2 hours in very windy conditions and Sunday I ran almost 14 miles, mostly at about 8:40 pace. And I just did an ironman 3 weeks ago! This really feels good. I wish I had a little more time to train and to sleep, but I'll have to make do with what I've got. I'm really getting excited about this summer's triathlons and will get started with my first sprint in 10 days (on a friday evening).

I also signed up for two of my favorite races, Surf City Half Marathon in Huntington Beach in February, and the California 70.3 in April. My legs feel good, my body feels good, no hot spots and I'm raring to go!

I HAVE A SECRET:)

2010-05-12T21:23:00.000-07:00

So, it’s 11 days since Ironman St. George. As I slogged through the marathon and went through the finish line, I promised myself that I wouldn’t say anything to my wife or anybody else about future ironman plans. I wasn’t going to say, “I’m never doing this again,” nor was I going to say, “I can’t wait to get another chance.” In reality, I really had no idea whether I ever wanted to do another ironman again. At least, I didn’t want to think about it. So, I promised myself that I’d wait awhile to even consider it.

So, here’s my secret. After just 11 days, the thought of another ironman is already seeping into my consciousness! It’s probably happening for a few reasons. First, I really tolerated the race quite well. Here I am, less than two weeks out, and not only don’t have any soreness, but I’m already back to my pre-ironman swim and bike fitness levels. I’m sure the run will follow along shortly. This puts me in great position for my summer race season. I also have had time to digest what I have accomplished, finishing one of the hardest ironman courses in a respectable time. So, of course, I’m starting to think, what would an “easier” ironman be like? Since I know you have to sign up a year in advance for most of these races, I know that I have to start thinking about it soon if I’m interested in doing another ironman next year.

A few thoughts to help me work on this. First, this was one of the toughest courses. Granted, the bike wasn’t the hardest, but coming off a hypothermia inducing, calorie draining swim, it was all that much tougher. Most people have said that this course added up to an hour to their typical ironman bike time (except for the top pros, of course). Second, nutrition, nutrition, nutrition. I had read that any decline in power, energy, etc., should lead to slowing down and eating…and I didn’t do that. I’d like another chance to hone my ironman racing skills in this regard. I wouldn’t have zoomed past the special needs station halfway through the bike flush in the feeling of how good I felt and how I didn’t need to stop and get anything. Maybe some extra carbopro or having those ginger cookies would have been useful, especially during the less treacherous portions of the downhill. What if I’d been able to go into the run with a little more fuel in the tank? I’d like to find out. My transitions were very “un-me”. Almost 10 minutes for each transition is so unlike anything I ever do. Of course, I really didn’t have a choice, but in a “normal” ironman, I won’t have to change tops, dry off, get the feeling back in my hands and feet. I’d love to go through my usual well rehearsed routine and get quickly through transitions, perhaps taking some extra time to nourish in the early stage of the bike and run instead, while I’m moving.

I’m already feeling the excitement of another challenge. How much time can I take off my ironman “PR”? Can I ever compete for a Kona slot? Can I keep improving so that I’ll be competitive when I turn 55? Will I continue to enjoy the lower intensity, higher volume training? What would be a good course?

Sleep is more important than workout-9 days since St. George

2010-05-10T19:07:00.000-07:00

Swam 2100 yards today, and it felt normal. Rode easy on my bike for 45 minutes when I got home and it felt normal. Had a massage after work and my muscles are fine. I really am recovering well. I still am carrying some fatigue and need to remember to choose sleep over workouts at this point. In fact, that should always be my choice. I have realized that unless I get a good nights sleep, I don't really feel my best.

Worked a full day today and wasn't tired at the end of the day. Tomorrow I get to meet with the local Chief of Staff for our U.S. Senator. Not sure why I still bother to try to make a difference telling people about our Geriatric practice, but maybe my ironman experience will give me the continued energy and endurance to keep trying!

I AM an ironman

2010-05-07T18:44:00.000-07:00

Two days ago, my wife said, "you don't really seem that excited about completing an ironman". I realized that I've been in a very contemplative mood since finishing St. George. I thought that it really wasn't the big accomplishment that I had expected it to be, and rationalized that I've achieved a lot of things in my life, and this was just one of them. Well, the last couple of days have begun to tell another story. Typically, after a race I get very excited and want to share everything. I tend to be a fairly effusive and open person, letting my thoughts an feelings out on my sleeve.

The last couple of days, however, as I walk around, I seem to be standing straighter. In fact, I have the feeling of a quiet increased level of confidence. It's that darn ironman:). The more people I talk to, the more I'm reminded of the difficulty of the St. George course. I ran into someone today whose daughter did the race, he spoke of a couple of people they carried out of the water! The number of people who didn't finish, many of them very high quality athletes, is a reminder as to what I accomplished.

But, I don't really want to get on the mountain top and shout anything out. I'm very content going about my day with an increased feeling of confidence and a heightened feeling that there is nothing I can't accomplish if I set my mind to it. I'm looking forward to the rest of the race season. I've got some goals to really see how fast I can be. It's fun to (almost) be 51 years old! I truly AM an ironman.

Life Strikes Again

2010-05-05T21:12:00.000-07:00

Four days out from Ironman St. George and I've decided to go back to working a full five days a week. It was great to work 3 1/2 days while I could, but life has a funny way of taking over. Work needs me this summer, and being an owner of my Geriatric practice, I really have no choice. The day will come soon enough where I can pretend to be a professional triathlete:)

In an odd way, I feel a huge relief now that I've done my first ironman. Training will seem easy from now on. I've been quite lucky, I have no residual soreness just 4 days after the race, although I am certainly still tired. Was able to swim 20 minutes today and then did an easy 75 minute bike ride.

It looks like I'm going to spend the summer just being a doctor. I have to say I expect it to be fun and rewarding after all the time I've spent over the last few years running a business. I'm fortunate to be surrounded by great people who I am confident will keep those administrative burdens off my back.

St. George Ironman Race Report

2010-05-02T05:31:00.001-07:00

St. George Ironman Race Report

Was up at about 3:40 am, had a banana and some cereal and brought my Venti Vanilla Soy Latte to sip up until race time. Also, took a gel about 15’ before the swim. Stood in the porta potty line forever (they never have enough); put on my wet suit and made one last stop at the porta potty before making my way the swim start.

The water was about 58 degrees, but thankfully, it wasn’t windy. I swam out and positioned myself about 5 rows from the front, right in the middle and the gun went off. I got kicked in the head once near the start, but otherwise, was able to draft most of the race. Occasionally, I’d find myself in open water and just enjoyed it for a a few moments, although, at these times, I’d really focus on my form and rotation and quickly bridge to whoever was about 10-20 feet in front of me. I swam freestyle the entire time, never had to stop, never felt tired. The swim was easy, and I really enjoyed it. Tried to pick up my kick a few times to get some feeling in my legs. My swim time was 1:11:26, putting me 488th overall and 26th in my age group, not bad!

My Transition was 9:57, although I don’t think I could have gone faster. I couldn’t feel my hands and feet coming out of the water, walked to the transition tent, which was a mad house, found a chair, sat down and methodically proceeded to dry my upper body off, put on my bike jersey, shortsleeve windbreaker with a piece of newspaper in between (good idea!), arm warmers, lightweight gloves, sunscreen and chamois cream and my shoes, all the while peeing while sitting in the chair. Hydration was never an issue today, and, in fact, this was the beginning of a continuous theme. Got my bike and proceeded out of T1.

Immediately, I realized how good I felt on the bike and really had to make an effort now to push my wattage beyond 160 watts. About 5 minutes in to the bike, I took my bottle of carbo pro out from behind me and dropped it! I realized two things, it was going to be a long day, and I needed to be nourished, and, I didn’t want to get a littering penalty. So, I turned around and picked it up. That probably didn’t take me more than 30 seconds. I then proceeded out on the bike. The bike was really uneventful for the first 70-80 miles, and really felt comfortable. My average wattage initially was in the low 160’s and through the big hills, ended up peaking at about 165 watts after the first loop. I really stayed in my comfort zone, with the one exception that I had to pee by the end of the first hour. I tried and tried to go while riding, but the good descents were too fast and I couldn’t go while riding uphill or on the flats. I probably used up some time trying. Also, I was getting discomfort in my right lower abdomen from my bladder distension. This would actually be a constant for much of the day. Finally, about 1 1/2 hours in, I just pulled over to the side of the rode and peed while eating a gel and taking some electrolytes. Throughout the bike I took in my 1800 cal of carbo pro and ate 600 calories worth of gels and took 2-3 thermolyte capsules every hour. And, I kept drinking water with all this. The uphill portion of the ride was scenic, and I’m glad I had my 11-28, because there was a headwind going up the steepest climbs. I found myself having to push 220 watts just to get up these hills, whereas in February, without a headwind, I only needed 190-200 watts. The first descent was ok, getting up to 42 mph in places, a little scary at times. I started to remember that I had crashed in my last triathlon prior to this one. I did find some long downhills where I could stand and finally was able to pee. The second loop of the bike was tougher than the first, and again, started having discomfort in my right lower abdomen from my bladder. Ultimately, I had to pull over about 3 times of the bike in order to pee. These were somewhat welcome breaks, however, and I always took a gel during these quick stops. I realized that miles 80-100 were tough, my average wattage gradually slipped down to about 160 from a peak of 165. The last 10 miles were scary. There must have been 20+ mph crosswinds, and I was gripping the front of my bike for dear life. All I could think was that completing the bike without crashing would be a major accomplishment. My bike split was 6:49:12, averaging 16.4 mph. My average wattage was 158 watts. I was 39th in my age group on the bike, overall I was 617th. I did slow down the second loop, but the winds also picked up during this time. This was one tough bike course!

My bike to run transition was 9:38, again, didn’t waste time. Was methodical in taking off my bike jersey, windbreaker and arm warmers and putting tape around my right great toe (I have a corn developing) and vaseline on my feet before putting on my compression socks. The vaseline helps, no blisters or toenail issues whatsoever! Put on sunscreen, my hat and made one more stop at the port a potty to pee (still clear my the way!).

Since the first 3-4 miles of the run is uphill, it didn’t take me long to realize that I was now in for a longer day than I had “planned” on. I didn’t wear a watch, so I had no idea of my splits. My legs actually felt ok, but I was feeling somewhat nauseated. I took my carbo pro, which was warm by now, and tasted not so good. But, I stuck with it. This might have been a mistake. After running for the first couple of miles I realized that not only didn’t I want to suffer for the next 4+ hours, but that doing so might not have good consequences. I suppose at this point I kind of asked myself why I was doing an ironman.

I’ll never forget seeing Julie Moss crawling across the finish line on Wide World of Sports. Once I started doing tri’s in the early 90’s, I set a goal of doing an ironman by the time I turned 40. At that time, I was working too much and decided to put off that goal until I turned 50. I thought that work and life wasn’t going to let that happen, until I changed my mind and went ahead and signed up for St. George a year ago. Crashing at Long Course World’s in Perth just 6 short months ago, also made me realize that I wanted to enjoy racing, not just suffer. In my heart, I was hoping to come close to 12 hours, but that would have taken a 4 hour marathon, and that wasn’t going to be in the cards today.

So, I started walking on the uphills, albeit, trying to “power walk”. Ironically, I was not alone, and in fact, still managed to pass some people. I was able to run the downhills, however. and was actually surprised to see that I’d done the first 7 miles at 9:53 pace. Pretty remarkable. The next 6 miles were done at 11:46 pace. It was interesting that I was staying with the same group of people most of the way. I didn’t get discouraged, and just decided to enjoy the experience. Fortunately, I wasn’t having any cramping. I was, however, stopping at the port a potty to pee just about every 2-3 miles! I stuck with my carbo pro for the first 10 miles and then got rid of it. I took in 3 gels, and tried one orange slice, but that made me feel like I was going to throw up. I was afraid to try anything else, but finally took in some gatorade which was marginally ok. Obviously, I kept taking water and my thermolyte capsules. At mile 13, I got my special needs bag and ate 3 ginger cookies, which were fine. I tried two starbursts, but they were too sweet. Miles 13 to 20 were done at 12:01 pace. I ran into Danny, a Coast Guard guy, ad he suggested the chicken broth and coke. I decided to start drinking coke around mile 21. This gave me new life. I ran/walked the next 5 miles with Tricia and Mark, we encouraged one another. This was necessary. For the last 3 hours of my run, the wind averaged 15-20 mph, and it seemed like there was a head wind in all directions! This course was definitely a challenge! With 1 mile to go, I decided to take off and ran the last mile, gaining renewed energy as I got closer to the finish. I passed several people and brought my average pace for the last 6 miles down to 11:56. What struck me was my overall consistency on the run. Despite walking literally all of the uphill sections, I still managed an overall 12 minute per mile pace and stayed consistent. As I rounded the last turn, I could hear the crowd roaring and I looked forward to Mike Riley, announcing my name and saying, “Michael Wasserman, you are an Ironman!”. I know I looked strong and felt like I had wings on for those last couple hundred yards. My overall run rank was 615, two better than my bike rank, so I clearly wasn’t alone in suffering through the run. In my age group I was 45th . Consistent through the three disciplines, as usual!

In the end 13:18:26. 615th Overall out of 2350 people. Many said that this was the most challenging ironman they had ever done. I finished literally as the sun was about to set, but I finished before it went down!

I have to be quite happy with my result. I finished strong, I actually felt ok afterwards. Because I didn’t run the whole marathon, I probably didn’t beat my body up as badly as I could have. A sub 5 hour marathon on a brutally hilly and windy course is not too bad. In fact, I was a little surprised that I managed to go under 5 hours.

I don’t know what’s next, but I do know that I AM AN IRONMAN!

Go figure-best run ever!

2010-03-24T16:10:00.000-07:00

After Sunday's tough workout, I felt great on Monday, but was pretty tired yesterday. My coach told me to just run based on how I felt today. I slept 10 1/2 hours last night and woke up refreshed and feeling good. Got on the treadmill, and after 2 3/4 hours and 18 miles, literally had to force myself to get off! I could have kept running! Followed that up with over an hour of strenuous snow shoveling (we had a semi-blizzard last night).

It is remarkable what the human body can accomplish! It seems like the further along I get with ironman training, the more I am able to do and the more my body can handle. Today was remarkable for a few reasons, not the least of which was the fact that I kept a smile on my face for 2 3/4 hours on a treadmill! I really enjoyed the run and time almost stood still.

5 weeks and 3 days to go!

6 weeks to St. George!

2010-03-21T18:00:00.000-07:00

A week ago I spent three days in Long Beach, California at a meeting and managed to "squeeze in" 42 miles of running. Ran 14 miles each day, the first two days broken into two runs and the third day just one long slow brutal run. Came home and the next day had my best 4 hours of biking indoors. Worked out and recovered through the week, fighting off borderline fatigue and soreness from one day to the next. I've also been fighting pain in my right "shoulder". The quotation marks are for the fact that I've learned that it's not exactly my shoulder, but my right deltoid, as well as my biceps and triceps. I've been massaging my arm daily and stretching and was ready to swim on Saturday. I ended up swimming 5,000 yards, over a 1,000 more than I've ever done before, and it felt easy! Go figure.

Today was the big test, my key workout prior to St. George. I was really excited yesterday, but woke up this morning feeling a little flat. Also, my legs felt sluggish and a little sore. Well, in some ways an opportunity to train feeling both tired and unenthused. I'm sure that will happen at some point during the St. George Ironman:), so figured that I could use this as an experience. With that in mind, I started my 4 hour indoor bike ride, with an effort that was supposed to be similar to the effort I will have on the bike at St. George. While it wasn't "easy", it also wasn't really hard. Well, that's not really the truth. It was a bit of a struggle, but never got unmanageable. I watched Goodfellas and just stayed persistent. At St. George I will have gorgeous scenery to enjoy! I really think that's one of the big advantages of this race. The course is beautiful. So long as I remember to smile and enjoy the surroundings, I'll be ok. When I got off the bike, my legs didn't feel any better, but they really didn't feel any worse. I'm pretty fortunate, insofar as biking hasn't been having much impact on my running legs. So, 10 minutes later, I was out the door for my 13.2 mile hilly run.

The run wasn't bad, the first 10 minutes were a little tough, but I then settled in to a rhythm. I just finished reading "Born to Run", and when I get tired, I just think about the joy of running. Again, at St. George, this will be easier to do, the run course is also beautiful. I kept a solid pace and just kept increasing my effort. Just under 2 hours later, I was done.

My coach has suggested that my pre workout ambivalence may be a sign that I'm right on the edge with my training, so I have a few days to recover and take it easy. This experience continues to be remarkable, as I keep taking my body to places I never thought possible. 6 hours of training today, and as I sit here and type this blog, I have no soreness. A small pizza has helped me replenish (as did some "healthier" calories), as did a one hour nap. Naps are critical!

I have to remind myself that my result at St. George isn't important. It really is about the journey. I'm doing everything possible to have a good result, but an Ironman can be fickle. I made it for 6 hours today, but how will I do after 11-12 hours and at the end of a marathon? I don't know, but I know that when I'm feeling tired or discouraged, I'll try to smile and remember the joy of being outside running or biking.

10 Weeks to Go!

2010-02-21T08:47:00.000-08:00

It's remarkable that there are just 10 more weeks prior to St. George. I've been negligent about blogging, but balancing ironman training, work and family is a challenge that I've actually been managing pretty well (another blog for another day). The last month has been amazing! I've felt a lot of the different things that one goes through in ironman training. The highs of completing longer workouts than ever before. The lows from fatigue and occasionally not nourishing enough. Just this last week I went from an incredible day of fatigue to a day of high energy! What is most amazing is that I know that I could do an ironman now if I needed to, I'm that ready. The good news is that I have 10 more weeks to prepare.

Today, Sunday, is a day off for me, the first real planned complete day off I've had in awhile. No training whatsoever. I'll even try not to think about training today, except while writing this blog! Over the last 3-4 days my mind and body have been telling me it's time for a break, which is good. If I didn't learn anything from my accident and subsequent lay off about the value of rest, I'd be pretty stupid. I took 8 weeks completely off from running, and my running is now, just 8 weeks later, as good as its ever been!

So, let me review some of my recent accomplishments. In the last week I did a 4,000 yard swim workout, which didn't seem that hard! I also swam 6 x 500 yards in 50 minutes. Both of these results bode well for my 2.4 mile ironman swim. A week and a half ago, I ran 2 1/2 hours on a very hilly course. My average pace was close to 9 1/2 minutes/ mile. I'd like to get this down to about 9 minutes/mile pace for the hilly St. George course. That said, my recovery from these runs has been excellent. Yesterday, with tired legs, I ran 7 miles on the treadmill at 8:53/mile pace. The effort was very comfortable the whole way, never having to breath hard at all. My biking continues to go well. I'm gaining power at lower exertional efforts and have ridden 4 hours in doors. In fact, last weekend, on Saturday, I swam 4,000 yards, and then between Saturday and Sunday rode 112 miles indoors and then was able to complete a solid run. A few days before doing this, I essentially ran a marathon over the course of 2 days on hilly courses.

Next weekend I'll be in St. George at Triathlon camp! I'm looking forward to riding the course.

Also, I've managed to find my run mantra, "I am strong". It came to me one day while running after a very hard bike. It has stuck with me ever since. I plan on using it to get me through the marathon at St. George. What was most exciting was that I wasn't trying to come up with a mantra at the time, it just came to me in a moment of clarity!

I'm back!

2010-01-03T13:58:00.000-08:00

Well, just a few days into the new year, and I can say that I'm truly back. In the past few days I've had great swim, bike and run workouts. Considering that I'm 4 months out from St. George, this bodes well. Now, I just need to be patient and not do more tha my coach tells me to do.

First of all, I'm back to running. With ice still on the ground, I'm sticking to the treadmill. I've been able to run (with some intermittent walking) for 70 minutes/7 miles without any significant pain or soreness. Today, I actually ran for 40 minutes (4.4 miles) immediately after a 90 minute bike ride. I managed to get up to 7mph pace and stay in zone 2 (effort pretty comfortable). While this isn't my peak pace for this heart rate, it's a great starting point for St. George.

Next, my shoulder is coming back pretty well in the swim. Despite some soreness (which probably stems from biceps tightness from limiting my motion for 8 weeks), I was able to swim 2600 yards, with 5 x 300 yards at a very respectable pace (1:40/100 yards), again, not my best ever, but a really good starting point for my upcoming training.

Finally, my biking has certainly not suffered, especially since that's about all I did for a month. Yesterday, I was able to ride 3 hours on my indoor trainer, with a good portion of that time in my aero position in my zone 2 heart rate (comfortable), at a power that again is not my optimal, but a good place to be at this point in time. Today, I rode 90 minutes with better power and lower heart rate than yesterday. It actually felt like I've "snapped back into place" in terms of my fitness level!

I think that the most exciting part of this is that I'm about to enter my 4 month training period for Ironman St. George. I am taking an extra day off every week, giving me three half days off during the week (Tuesday, Wednesday, and Friday). This really feels good, insofar as it really takes any pressure off of me for the training I am about to embark upon for an ironman. If I had to do the training with a full work load, I don't think that I could have handled it.

I continue to contemplate the nature of my desire to do an ironman. Triathlon and the training it comes with is certainly "a place" I like to be. Training for an ironman certainly gives me plenty of time to be in this "place". I want to do well, but really to the extent that I feel fine doing the race. I want to put myself in a position to have a successful race, which means, feeling very good during and after the swim; having a comfortable bike ride; starting the run feeling reasonably good. The rest will be what it is:). I don't have any other major goals. Is it possible for me to qualify for Kona? Yes, but I can't try to do that, and I can't really make it a goal. It's also not really why I'm into this. I just want to give it my best effort.

Happy New Year, it's good to be back!

Why I'm a Geriatrician

2009-12-20T16:36:00.000-08:00

I was probably destined to become a Geriatrician from the time I was a kid, although I didn't know it then. I was definitely destined to become a Geriatrician in the summer of 1983, although it took me the greater part of a year to figure it out. I can remember the day like it was yesterday. I was doing my cardiothoracic surgery rotation at UTMB in Galveston, Texas. I had five hospitals to go to and 13 patients to see before morning rounds. The first hospital on my way in from our apartment was St. Mary's Hospital. It was a private hospital and there was an elderly woman there who'd had an aortic aneurysm repair. I had been seeing her two straight weeks. As this was my first stop, I would wake her up at 4:30am every morning, and in her Texas accent she would cuss me out something fierce every morning. On the last day of my rotation I was leaving her room and she called out, "doctor". Now, I wasn't a doctor, just a medical student, but I turned and went back to her. I remember the moment like it was yesterday. She said, "I'm sorry for yelling at you every morning." To this day I remember feeling, I'm the one waking up this poor lady every morning, and she's apologizing to me. I felt genuinely bad and told her, "you're the patient, I'm waking you up every morning. It's ok if you yell at me." And I meant it. Whether I knew it or not, that was the moment that I realized that I wanted to take care of older people the rest of my career.

I subsequently focused some of my fourth year elective rotations on Geriatrics, working with Tom Cole and Dr. Derek Princely. I even wrote a paper on why I thought that Geriatrics should be a primary care speciality. I then went on to do my internal medicine residency as Cedars-Sinai Hospital. But, it was always a Geriatrics residency. I read everything I could about Geriatric Medicine. I tried to see my patients through the eyes of a Geriatrician. I was fortunate to have as one of my mentors, Mark Levinstein, a Geriatrician who spent a year at Cedars while I was there. I even took the initiative and did a research project that I ultimately published on the value of the white blood cell count and the peripheral blood smear in diagnosing bacterial infections in the elderly. I obviously then did my Geriatric Fellowship at UCLA before beginning my career with Kaiser-Permanente in Woodland Hills. But I'm getting ahead of myself.

From a young age I always wanted to be around "the old people". Whenever family was in the house, I always wanted to sit around and talk and listen to the older people. I was close to my grandparents. My grandfather and I shared a love for sports. He always had the Dodger game on the radio or television. My grandmother was just about the nicest and most non-judgemental person I've ever known (a gene I think I inherited). My grandparents would take me to the horse races at Hollywood Park or Santa Anita. When I was 17, we traveled to Chicago to visit our relatives. I always had an affinity for being around older people. I also had an affinity for wanting to change the world. I was writing letters to the President of the United States when I was six years old, telling him to get us out of the war in Vietnam (yes, my father was an anti-war protester). I wrote letters to Menahem Begin with my ideas of how to solve the problems in the Middle East.

Once I realized that I wanted to be a Geriatrician, however, my life began to revolve around that concept. The paper I wrote as a fourth year medical student was but one example. I digested everything thing I could about Geriatrics, about the politics of health care as it related to Geriatrics. It's funny, but I've always told people that being a Geriatrician is not a job, it's a life. You have to be a doctor, a clergy person, a social worker, an economist, a financial planner, even a politician. And I've been and done all of that. From the moment I made my decision, everything I have ever done has been focused on trying to not only be the best Geriatrician that I could be, but also to try to make society a better place for seniors to live.

I have been quite fortunate to have had some great mentors. I've already mentioned a few, but that was just the beginning of a list that I look back upon in some degree of awe. John Morley, David Rubenstein, David Solomon, Al Sui, Joe Ouslander, Dan Osterweil, Dave Reuben, Mark Beers, Fran Kaiser, Richard DellaPenna. This virtual who's who of Geriatricians were my source of information and inspiration. These were the people who touched my life during my training and first years as a Geriatrician. They inspired me to want to make a difference.

Somewhere pretty early along the way I realized that just seeing patients was not enough for me. I wanted to touch more lives than the ones that only I could see and personally care for. This lead me to pursue administrative duties while at Kaiser-Permanente. It ultimately led me to leave California to move to Denver to join a company called GeriMed of America, a geriatric medical management company whose purpose was in line with my goals and dreams. When this didn't work, I founded Senior Care of Colorado with Don Murphy. I would create my own practice and allow myself and others to practice Geriatrics the way it was meant to be practiced. There was always one obstacle clearly in the way of this path. It was the government. Medicare is a federally legislated program. Congress determines how it is run, how physicians are reimbursed, etc. It wasn't long before I got involved with my congressmen and senators. I believed that this was going to be necessary in order to make a bigger difference. That, unfortunately, has been a frustrating path (more on that another day).

Senior Care of Colorado grew from six physicians and two physician assistants over nine years (2001 to now) to close to thirty physicians and thirty five physician assistants and nurse practitioners. I find myself employing over 150 people. Is this what I signed up for? It has to be, because I'm still the young medical student feeling guilty because an elderly woman apologized for yelling at me. I'm still the idealist wanting seniors to get the best possible care. I revered my grandparents and I love working with seniors. Their stories and insight are of great value. We live in a society that sometimes forgets this and treats our elderly like children. In fact, I was reminded of this today by the sudden death of Fern Osborne. Those who knew Fern knew her to be a tireless and headstrong support of senior issues. She was someone to look up to and she will be sorely missed. I am fortunate, however, to interact with many children who care deeply about their parents and try to juggle everything that society throws us in dealing with very complex issues. Some children have their frail elderly parents living with them at home. Others visit them daily in their assisted living, retirement and nursing homes.

Being a Geriatrician is about making a difference. It's about doing whatever it takes to help seniors live a better life. It's about listening and understanding. It's about being there for people who are vulnerable, and their families. When I think about it, it's not ever really been a hard decision to see me having gone in this direction. It is who I am, and who I always will be.

St. George Here I Come!

2009-12-06T19:55:00.000-08:00

So, yesterday I loaded my new St. George Ironman Bike Course Real Interactive Video onto my computer and computrainer and rode my bike (indoors) for 4 hours. This is exciting for a few reasons. I got to actually see the course from T1 through mile 57, which basically covers all of the uphill portions and some of the downhill portion of the course. I always ride slower than my wattage would suggest on my computrainer, so my relatively small distance for 4 hours doesn't concern me (It typically takes me close to 3 1/2 hours to ride the 56 miles of the 5430 course on my computrainer, and I've done that course in 2 1/2- 2 3/4 hours on race day). Anyway, I'm excited for two reasons. First, here it is, early December, and I'm riding 4 hours indoors. It's actually the longest indoor ride I've ever done. Second, I only have a small amount of soreness in my quads the day after doing this ride.

I'm five months from race day and I know that I'll be in great bike shape for the race. I'm really not worried about the swim, that will come once I can use my left arm again, although I continue to be encouraged by my one armed swimming! That leaves the run, and that will be whatever it is, but I'll have between 3 and 4 months to get in run shape. Having completed an open marathon several years ago on very minimal run training (about 15 hours a week, longest run of 5 miles), I know that I'll be much better prepared than I was for that marathon!

Took today pretty easy, swam in the morning, did a radio show after that (that was fun!), and then did a recovery ride on my bike. We had company this afternoon and saw the latest rough cut for the first two episodes of Little Blossom, on our big screen t.v.! It was awesome! I continue to be so proud of my daughter. She is an editing genius!

Lots going on at work, and I have a pretty full week ahead of me. I'm trying my best to ignore the political situation, as I have no control over it.

I'm six weeks removed from my bicycle accident and feel like I'm healing pretty well. I let someone hug me yesterday, however, and my shoulder hurt the rest of the day. No more hugs:(, at least not for several more weeks.

Rest Day:)

2009-12-04T16:10:00.001-08:00

Realized that I've actually done some type of workout every day for the past two weeks, so, in preparation for this weekend, I took the day off from exercise. My allergies/sinuses have also been bothering me, which tends to happen when I've pushed the exercise a little too hard anyway, although that's always hard to tell.

Spent the afternoon with my family, we went to Best Buy and raided the $4-5 movie bin! Now that I'm a television producer, I've really got to watch as much as possible to learn more about the business:)

Justine is "in the zone" with her editing for Little Blossom. She will be finished with the rough edit of the second episode this weekend. It's looking terrific, I couldn't be a prouder father.

Had a great week at work, really getting back in the groove and doing what I enjoy. Did some house calls today, and spent some delightful time with the sharpest 98 year old I've met in awhile! My two little fractures don't really mean much compared to some of the things that my patients live with.

Will be kicking back and taking it easy tonight!

50 yards in 50 seconds

2009-12-02T18:48:00.000-08:00

Interesting day in the pool. Did my one armed stroke focusing on my form and feeling very relaxed and comfortable in what is now my typical time of 75 seconds. I then tried to go a little faster while maintaining my form and got it down to 60 seconds. Finally, I gave it everything I had, but really had to keep my form and alternate hard kicking with solid form and managed to do 50 yards in 50 seconds. This wasn't all out, and I'm not sure I can actually swim "all out" with one arm. This was a real confidence builder insofar as I'm now quite certain that I can begin to regain my swim endurance and keep my form. I'm not really worried about my left arm not being as strong, as in the end it's still all about the form.

On a side note, the Republicans are making a big deal about the recent suggestions by a very competent task force regarding mammograms. It's amazing how politics keeps bpeople from being logical. Tests can actually create problems, and abnormal results can lead to procedures and complications. Data is data and it's not politics. That said, while I support the present health care reform bill, it's not because I think it's going to do much, it's just going to move a very large rock out of a very large hole and begin to try to change a system that is broken. So, the Democrats have their political rhetoric as well.

one armed swimming:)

2009-11-30T20:14:00.001-08:00

Tired today, but hit the pool at the end of the day for about 20 minutes. Did one armed drills and kicking drills. You can't cheat on the one armed drills when you can really only use one arm! This may actually be good for my form. Did some dolphin kicking, which is good for the core. All in all, a good way to relax after work. Went home and just hung with the family. This is what life is all about:)

Recap of last week: 12 hours, all on a computrainer. Depending on who you talk to, this is the equivalent of 16-18 total hours of riding outside, which would be like riding 300 miles. The 220 "actual" computrainer miles is the second highest volume I've ever done for a week. The neat thing is that my quads would be a little sore the morning after riding, but fine within 24 hours. I keep thinking that I am going to be in the most awesome bike shape come St. George! Now, I just need to get the shoulder and hip healed up:)

3 Hours on the Computrainer

2009-11-28T13:15:00.000-08:00

Right now the hardest part about riding my bike indoors is my butt:). So, every hour, I got off the bike for 1-2 minutes to just stretch out, and actually it worked out ok.

Yesterday was exciting, I got in the pool for 10 minutes and swam with one arm for all of 200 yards. It felt wonderful to be in the water, it really is relaxing. Also, my form had to be good with one arm. I couldn't fake it. In fact, it's interesting how I did one arm swimming better and with better form than ever before.

I also spent 10 minutes on an elliptical trainer. This was tough, but I kind of got my bearings as I went along. I'll keep working on this.

So, how about my bike ride today. In terms of my endurance, I'm doing quite well. Three hours on the computrainer is solid and my legs felt absolutely fine. I went pretty easy for the first two hours, keeping my HR mostly in zone 2; then, at my coach's request, did 5x5minutes hard (pushing just into my lactate threshold HR range); and then spun easily for 5 minutes in between each one. My ave wattage for each of these was 180, which is probably about 30 watts less than where I normally am when my bike fitness is good. Not bad for the dead of winter and over 5 months to go before St. George. If I keep putting in the time and effort, I'll be in great bike shape come May 1st.

I'm just taking it easy this afternoon. My shoulder was a little sore this morning, but didn't hurt on the bike ride, that is, didn't hurt any worse on the bike ride. So, it was aching a bit, but it was aching before I started riding. I think I may have jarred it slightly last night by accident, but doubt I did anything bad. The hip seems to be doing ok. The more time I spend on the couch the better right now.

I'm now back to work for two weeks and really getting back in my groove. We're nearing the end of the year and it will get a little crazy in about two weeks. But things are going well, which always helps. When things are tough it's easier to get anxious or stressed. I have to remind myself sometimes that when things are going well nothing should really get to me.

I'm expecting some more bike time tomorrow, this will be one of my biggest bike weeks ever!

Making progress

2009-11-25T20:43:00.000-08:00

Worked this morning and rode on my computrainer this afternoon for almost 2 hours. I'm making progress on the bike, getting my fitness back. It's actually pretty remarkable, here I am, I can hardly walk (not really, I can walk, I just shouldn't be walking), but I can ride my bike just fine. That's really good news for my St. George preparation. I looked at some blogs about the course today and the bike course sounds reasonable. There will be a few 8-10% grades of short duration, but generally 8% will be about the worst climb. I know from my ride in Colorado Springs back in September that this won't be a problem. That said, I'll still have to figure out my max effort for such climbs. An ironman is all about pacing.

So, right now, I'm just plugging away, putting in a ton of aerobic bicycle time. Well, not a ton yet, but I will be soon. It's nice to know that I can go almost two hours indoors right now and survive mentally. Thank goodness for West Wing DVD's.

One of the really neat things about this week is that I literally did nothing for three weeks after my accident and clearly lost some fitness. That's generally not a bad thing, allowing your body to recuperate, but I was pushing wattages at about 70% of what I had been doing for a similar heart rate. Already, in less than a week and a half, I've increased my wattage by ~10%. It will be interesting to see what happens over the course of the next 4-8 weeks if I persist in putting in a lot of bike time at zone 2 effort.

Realizing a Dream and Maintaining a Balance

2009-11-24T17:26:00.000-08:00

As I've set my next goal as the St. George Ironman, I clearly have to make sure that I'm doing it for the right reasons. My last blog helps me to remember the importance of doing an ironman in my life. It's something that has been a goal of mine for many years. However, my first goal is my wife and family. Doing an ironman can not get in the way of that. I was reminded of that fact this morning. I had set my alarm for 6am so I could get some bike time in. My wife had a bad night's sleep and therefore so did I. First of all, I reset my alarm and ended up waking up before it went off at 6:40am. I didn't read the newspaper (something I always do), and I managed to get in 35 minutes on the bike before taking a quick shower and getting to work on time. As I drove in, I thought about what this meant. It became very clear to me. Again, my first goal is my family. They come first. As much as I love triathlon, I love my family more. However, reading the newspaper has to get pushed way down my list, possibly off of it. I can think of other things I do that I can reprioritize. I've already decided to take an extra day off of work from January through April. I truly believe that these adjustments will allow me to realize my dream while maintaining the balance that is rapidly becoming the most important thing to me. I am also very comfortable with the reality that I will now pick family time and issues over training without any question or disappointment. At the end of the day, it's a matter of priority. And I know what mine are. By the way, when I got home, my family was out getting dinner and shopping. I managed another 55 minutes on bike. I can do this.

Why do I Tri?

2009-11-22T12:50:00.000-08:00

I can’t start this story without thinking about my dad, who grew up, literally, on the streets of Detroit, wanting to be a major league baseball player. My dad used to tell us how he would stay out until it got dark (or even after that), having his sister throw balls at his feet, so he could develop the fearlessness that was needed to be a superb defensive ballplayer. To this day, at the age of 75, my dad won’t let a ball get by him! Baseball dominated my father’s life, to the point that he didn’t care about school, or studying, or anything else. Needless to say, he didn’t make it to the major leagues. Interestingly, there are pictures of me swinging a baseball bat when I was two or three years old, but by the time I was five, my dad had undergone a renaissance, and decided that he didn’t want his children to have the same singular focus on sports that he had growing up. He wanted them to read, study and, at least for me, to become doctors. If he attempts any revisionist history on this story, I will quickly remind him of the chickens he had me dissect when I was nine years old!

I did become a voracious reader. I did decide at the age of nine that I wanted to become a doctor. But I also spent many hours reading about our country’s sports heroes. To this day there is nary a sport that I am unfamiliar with. I stayed out late throwing balls against the wall or up in the air, on one memorable occasion, missing the ball and having it hit me in the eye (I was never the most coordinated kid). When I was eleven, I’d stay out late playing basketball with my friend Mark Goldman. As I got older, I’d play baseball, football and basketball with my brothers. I have always loved sports and it’s in my blood.

Ironically, while both of my brothers played little league baseball, the idea that I might do that never really came up. This was all probably complicated by the fact that I had asthma as a child, but more likely, it just wasn’t encouraged. I once suggested to my parents that I might want to try playing football, and I think the response was along the lines of me having made some kind of a joke. I didn’t help my cause, when finally at the age of 13, I tried out for the freshman basketball team. I had skipped the eighth grade and was already at a disadvantage because of that. I was not the most coordinated kid, and I couldn’t figure out how to do the “weave” for the life of me. I got discouraged pretty quickly and after getting quite winded after having to run in practice, I quit. I blamed having to quit on my asthma and no one questioned me. It’s ironic that my brother, Craig, was discouraged from quitting the football team and then praised for having stuck it out.

So, I ultimately became relegated to highly competitive games of basketball and ping pong with my brothers and father as I grew up and went through high school. I went off to college and a funny thing happened. I gravitated to playing intramural floor hockey. The first year I stuck to the coed team, but by my second year I played on an all men’s team. My confidence was in playing defense, where I was tenacious and gave it everything I had every second I was out there. I actually love telling the story about how I went to a Genetics mid term in my floor hockey outfit and with my hockey stick, finished the test as fast as I could, and made it to the start of one of our big games. I began spending most of my spare time practicing and eventually dropped out of college towards the end of my sophomore year.

One of the ironies of all of this is that throughout all of these years I had never run a mile without stopping. When I was in high school, my dad briefly jumped on to the running craze and I followed him to the track a few times. I even tried to run, but generally started out way too fast and stopped way too soon. It never took.

After taking a year off and coming back to college, I continued to play intramural basketball. My favorite basketball story, perhaps of my entire life, was captured on video, when playing in the semifinal game of our hospital’s league during my residency, I was the “1” in a “3 on 1” fast break led by the opposing team’s star player. I got position at the top of the key and took the “charge”, his head hitting me squarely on the chin. I needed 13 stitches, but I always love telling people that he was never the same and we won the game, putting us in the finals, which I played in, all bandaged up, just a few days later.

My internship, residency and fellowship years were a blur, though I usually made time for some sports. I then started practicing with Kaiser Permanente. I was thirty years old, and quickly found my way into the Kaiser basketball league, where I found myself getting injured more often than not. Ironically, this was certainly related to my propensity to forget that I was smaller and weighed less than most of the other players. I also began having trouble with my knees swelling up. I decided that this wasn’t the best direction and I took up recreational swimming. After doing this for awhile, I somehow figured out that I needed to strengthen my knees and I began working out on a stairmaster. I always did this while listening to music, and built up to going about 40-60 minutes at a time. From there, at the age of 32, I began running on a treadmill, first for a mile (my first mile straight in my life), then for two and finally for four miles. My knees were holding up, I still needed to listen to music while running, but I was ready to run outdoors. I ran my first 5K, using what was going to become my typical pattern of going out way too fast, dying in the middle, and hanging on at the end.

Somewhere in the back of my head, I had carried around the picture of Julie Moss crawling across the finish line at the Hawaii Ironman. I was now swimming and running, so adding in a bike ride and doing a triathlon just seemed to be the right thing to do. I did my first tri in Cerritos in 1992 at the age of 32. It was a run-bike-swim, and I was hooked! I wanted to do an ironman! This actually fit into my life long pattern of wanting to push myself to the highest goals as quickly as possible. I signed up for tough tri at Castaic Lake, and truthfully, was not fully prepared or trained to do it. Fortunately, in retrospect, my wife woke up sick and I didn’t do the race. I was disappointed, something she recently reminded me of. I’m not sure what disappointed me the most, just not getting to do the race, or the fact that my dad was going to be there watching and I’m sure I wanted to impress him. Nevertheless, I pressed on, and figured out that I was sure that I could swim 2 miles and bike 112 miles, but had no clue if I could run the requisite 26.2 miles necessary to complete an ironman. So, my next goal took shape. I needed to run a marathon. This began a journey that led to me running nine marathons in the next six years. I also signed up for my first half ironman in 1993.

It was “Mike and Rob’s Most Excellent Triathlon”. About six weeks before the race my front wheel came off my bike while riding to work. I needed some stitches in my chin, bruised my shoulder and broke a bone in my wrist. I got a removable cast so I could get back in the pool and kept training. I finished the race and can now look back and realize that my training was never fully ideal for the distance, but I had finished.

I then got on with the task of marathon training so I could pursue my ironman goal. I chose the 1994 Los Angeles Marathon as my target race. True to form, I did the first mile way too fast and crashed and burned when I “hit the wall” at 18 miles, staggering home in 4 hours and 47 minutes.

We moved to Denver in the summer of 1994 and I was truly excited to be moving near the mecca of triathlon, Boulder. Ironically, there were far more tri’s in California at the time and I ended up focusing more on running marathons over the next several years. I achieved my best marathon time in 1997 in Philadelphia, running 3 hours and 35 minutes, but 2 years later, after doing 3 marathons over the course of several months, suffered a herniated disc (L5-S1) and stopped running. I fell into a bit of an exercise funk over the next few years, gained almost 20 pounds, and added considerable work related stress to my life.

The timing of this was both ironic and metaphorical. I had set a goal for myself of doing an ironman when I turned forty, and here I was, turning forty, with a herniated disc and getting out of shape. I was also commuting from Denver to Orlando every week and living a life completely consumed by work and stress. I decided that I should put off doing an ironman until I was fifty. My ability to rationalize my training became my ability to rationalize not training.

It was around 1999 when my dad told me he wanted to get in shape. I put him on a walking/running program and a funny thing happened, after 45 seconds of running, he felt very short of breath and had to stop. I told him to see the doctor. He did, and was set up for a treadmill. He cancelled his appointment and didn’t say anything to me. He came to visit us in Denver in 2000 and we were walking outside and he grabbed onto his chest. I told him he needed a treadmill, which he got an appointment for when he went home. This story ended with an aortic aneurysm repair and a triple bypass. My long held excuse for not worrying about heart disease because I didn’t have a family history was now long gone! I used this as my stimulus to get back into exercising and once again gravitated to doing triathlon’s as my goal methodology. I started cycling and doing some running and swimming and in 2003 resumed my triathlon quest.

As I look back upon my life, it is clear that I have a love for sports. There isn’t a sport I enjoy watching. I also love participating in sports, although the “safest” are non contact sports. There has clearly been an affinity to triathlons for a number of reasons. I’ve always said that the people who do triathlons are amongst the nicest you’ll ever meet. They tend to be focused on a healthy lifestyle and generally are more laid back. The fact that triathlon focuses on three different sports allows for variation, and this reduces boredom or any feeling of getting stale.

It’s taken awhile to really love swimming, but I love being in the water. It’s relaxing. As I’ve learned better technique, I’ve finally begun to develop that “feel” for the water that some swimmers talk about. This has helped me to enjoy swimming even more, and has helped me become a better swimmer. Prior to my last race (and bike accident), I was feeling like I was really coming into my own as a swimmer and was really looking forward to ironman swim training.

The science of becoming a better cyclist involves proper technique and effective training. Riding outdoors can be relaxing and enjoyable. I certainly look forward to the long lower intensity rides needed for ironman. I am clearly going to be relegated to long rides indoors for awhile, but can generally manage these by watching my favorite movies and just being happy about the physiologic progress that I’ll be making.

Running is clearly its own joy. There’s nothing like running on trails and just enjoying what’s around you. I will miss running for the next couple of months and will have to be careful when I come back to it. It’s going to be hard to not go out and try to run too much! When I started running seventeen years ago I needed headphones and music in order to withstand what I considered the tedium of running. I will never forget a long run I did a couple of years after getting started. It was in a nature reserve in orange county on the way to the beach. I was out for a long run with my headphones on. During the return part of the run, I took my headphones off and just began listening to the birds and appreciating the surroundings. I never wore headphones again! While I listen to “The Best of the Beach Boys” when I’m on the treadmill, I don’t need any outside stimulus when I’m running outdoors.

I haven’t even mentioned the transitions we do in triathlons. These add an additional component, and I see this as yet another discipline. I also consider myself to be somewhat of an aficionado when it comes to transitions, and my transition times support this.

Yes, I’m competitive. Yes, historically, I compete primarily with myself. While I am now more competitive with other people due to the improvements I’ve made over the last few years, at the end of the day, I enjoy participating. I enjoy the different disciplines. When I get too caught up in my times and my results, I find that I can be disappointed even when I “do well”. Winning my age group doesn’t have the joy and excitement that just giving my best effort has. Triathlon became a metaphor for the rest of my life, rather than being about my love of sport.

So, why do I tri? I tri because I love sports. I tri because it feels good to swim, bike and run. I tri because I like to see what my body can accomplish. I like the feeing of giving it my best, of trying my hardest. I tri because I love the sport of triathlon. Finally, I tri because I can. And I will continue to tri.

Official Diagnosis

2009-11-21T12:01:00.000-08:00

So, I got the final report from my MRI and CT scans. I already knew about my distal clavicle fracture. The good news is that my rotator cuff is essentially intact. What was somewhat surprising was that I had an acetabular (hip) fracture that extended somewhat into my ischium and pubic bone (pelvis). The good news is that they were non-displaced and stable fractures. The bad news is that I can't run for 8 more weeks and need to minimize weight bearing pressure on my left hip in order to let it heal. So, no swimming or running for 8 more weeks.

The good news, however, is that the orthopedic surgeon has told me that I can do the St. George Ironman on May 1st. I will be healed by mid to late January and can resume my run and swim training at that time. In the meantime, I'm going to get tons of bike training in. In fact, I've already managed to get in rides of 60, 90 and 120 minutes this week (obviously on my indoor trainer).

I've been using a cane to keep the pressure off my left hip, and the stress of doing this adds up throughout the day. I've also been giving considerable thought to why I do triathlons. More on that in the coming days!

Contemplation and Flashbacks

2009-11-01T11:04:00.000-08:00

I keep flashing back to my crash, and I'm now pretty sure that I may have gotten slightly disoriented just prior to the crash, having been swimming for an hour and jumping onto my bike. It certainly doesn't take long to lose control of a bike.

So, taking stock of my injuries, I can feel the left shoulder healing. I took off a piece at the end of the clavicle, but I don't know how important it is:). I'll have to wait until I get home to see someone and get some opinions. In the meantime, I can't use the shoulder, although I'm finally starting to get used to being able to use my left hand (i.e. typing this blog) without lifting my shoulder. My left hip is another story. At least I can walk, although it is slow, I think I move at about 2mph! It still hurts, and I'm having good days a bad days. Can't tell if it's a muscle or the bone that was chipped that hurts, I'll have to wait until I get home to have my fearless massage therapist figure it out:)!

It's taking a little work to "enjoy" a vacation with the injuries, but I have lots of time to sit ponder:). My triathlon future is certainly still out there, but the timing of it may have to pend seeing an orthopedist when I return. That said, the one thing that I thought about a lot while on the bike and thereafter was that I don't have anything left to "prove" to myself when it comes to triathlon, or anything else for that matter. I've been trying to understand my drive with tri's, and it clearly involves trying to "prove" that I can be a successful athlete. I think that I really need to work on just enjoying the activities, and as my coach always says I'm a better trainer than racer, that may not be too difficult to achieve.

The injury has taught me to slow down! I'm always moving at 100mph, so I think that this is a good thing.

Well, my shoulder is saying it's time to stop typing:)

Worlds and my first DNF

2009-10-25T20:51:00.000-07:00

Another story and another lesson (though I have to ponder what it is). Swim went great, very tough, 2/3 of swim was against a strong current, but I maintained a very solid effort and stayed with the bulk of my wave. Good transition and started out on the bike. Less than 1k from the start I somehow, trying to stay on the left (it's Australia), I drifted into a sandy gutter and the next thing I new I was going down. I was probably going ±25mph when I had a pretty spectacular crash, as my bike went down onto the curb and the grass on the sideof the road. I slid a good 20-30 feet. Spectators came to my aid, got my bike and encouraged me to keep going (go USA!). I did, and completed the bike with as hard an effort as I could muster,knowing that I was not right. I think I kept close to 20 mph despite very windy conditions. I knew my left shoulder was not good, and had a recurring twinge in my left hip. But, I didn't come to Perth not to finish! As soon as I got off the bike, however, I knew that I couldn't run. I spent 20 minutes in the medical tent where they injected my presumed grade 2 shoulder separation with lidocaine. I had range of motion in my left hip, despite the pain, so I got up and walked the 1st 5k loop, although the pain in my groin kept getting worse. After the loop I went back to the medical tent, came very close to passing out, very close. That got me a trip to the hospital. Diagnosis: small avulsion fracture (bone chip) left clavicle, and a small chip in the left actetabulum (hip). No major fractures, but certainly reason to be in pain and hardly being able to walk. I will heal from this, and contemplate my future:). In the meantime, I will enjoy the rest of my vacation, albeit with less walking and pretty much one arm:). As always, I gave it my best effort! I was proud to wear the red white and blue and perservere.

The day after

2009-08-10T19:51:00.000-07:00

I only slept 7 hours last night, as I continue to have dreams, perhaps nightmares, of our television production. A full day of work (my regular job), and I really only began to feel pretty tired at about 3 pm. Not bad for the day after a half ironman and especially after the last week. Somehow, I think that my fitness level has allowed me to survive the last week.

I realized today that I have completed 3 half ironman's in a span of 18 weeks. And, all of them have been done within a range of 19 minutes (from fastest to slowest). Not bad for consistency. I look back at yesterday and know that I could have broken 5 hours if I'd been well rested, but it reminds me yet again that the time matters less than the effort. If I gave it everything I had, than I can be proud and happy with the result. I was more sore today than I'd been after a race in a long time. It was total body soreness, which is a good sign. I was fatigued, but manageably, especially as I survived a full day of work followed by a dinner meeting for Little Blossom.

My coach (www.joghard.blogspot.com) has told me that I must rest the next few days, and he is right. Even if I feel like exercising, it must be easy. I don't want to get sick at this point in time.

The Little Blossom Ironman, or, how not to taper for a half ironman.

2009-08-09T19:55:00.000-07:00

In December, my wife and I came back from a weekend out of town and our daughters, Raishel and Justine, showed us a script for the pilot of a television series. We were so impressed with it that we suggested that we ought to produce the show. Little did we realize the path that we were about to embark upon.

For the past seven months, my wife and daughters have been working very hard to get the production organized. My daughter, Justine, put together a website (www.littleblossomtheseries.com) and then organized auditions for over 250 actors! Before we knew it, we had forty actors under contract and a shooting schedule organized.

In the meantime, I’ve continued my training uninterrupted. California 70.3 went fine, albeit I entered it a little overtrained and was slower than I’d hoped. However, I recovered almost completely in a couple of days and realized that I was ready for the next level. I signed up for Ironman St. George next May. My training continued to go well and I had my best half ironman result at Eagleman 70.3 in June. I was really excited and looking forward to the 5430 Long Course today. Although it was just a “C” race, my training has been going quite well.

I had saved some of my vacation days, which were sorely needed, in order to take a week off to participate in the production of Little Blossom. I often tell people that my training has made me quite sensitive to recognizing the physical impact of stress. It’s a fine line to balance the training and work and life, but at the same time, I’ve become more aware of the impact of stressors.

Last Saturday, I finished my last long run and it felt great. Later that morning, we began shooting Little Blossom. Thus began my journey over the last week and the “Little Blossom Ironman”. We had no previous experience in the production business. Our first day of shooting went fairly well, but we were unable to complete the last scene, ultimately necessitating another day of shooting at the location. This day would turn out to be the shortest day of the week, lasting only 13 ½ hours! And, I started the day by running 10 miles. I was able to ride my bike on Sunday and then the fun began on Monday!

Monday morning started with getting up at 4:30 a.m., in order to be at our make-up location at 5:00 a.m. We were supposed to start shooting at 8:00 a.m., but the delays started and kept happening. While I don’t remember everything about the day at this point, I realized that I was now a television producer. While my wife had been doing this job for several months, I had no clue as to what this entailed. The learning curve was steep and in the end, I’m not sure if I really handled it. My stress level began increasing at a geometric rate.

The rest of the week continued at a similar pace. Waking up early, getting home late, sleeping very little. Dealing with the stress of new issues that I have no experience dealing with. All in all, I ended up averaging 18 hour work days and 4 hours sleep. I might have been better off spending the week at Guantanamo!

Obviously, there was no time for training, but it was a pre-race week anyway, so I wasn’t worried. I realized that I was also spending most of the days on my feet, although I probably handled this well due to my fitness level. That said, not the best preparation for a half ironman. So, the day before the race came and my stress level hit an all time high. I was able to get some rest the night before and actually got 7 hours sleep. Ironically, I always say that my body needs 8 hours of sleep a night. I obviously hadn’t come close in the previous week and didn’t even hit that number the two nights before my race.

Race morning came and I felt ok, although not my usual rested state prior to a race. Mentally, I felt pretty good, although I was still carrying some of the stress in the back of my head. I even had given some thought to not even doing the race.

The swim start went fine and I really tried not to swim too hard (one of my typical challenges). In fact, my swim time was similar to previous races, although that should have been the first sign that something was amiss, as my swim has improved significantly this year. The bike started ok, but I realized that I was having trouble hitting wattages that a week earlier were easy for me. I went through the first loop about 7 minutes slower than my goal and decided to push harder the second loop, which actually led to a negative split of about 4 minutes. That said, my legs didn’t feel too good as I got off the bike, an unusual feeling for me. Usually, I actually feel great initially during the run. Today’s run was a challenge from the first steps I took. Again, it would have been easy to either stop or just slow down, but that’s not why I do these races. I pushed as hard as I could and actually kept a pretty even pace for the first half of the run. The second half was definitely harder, but only 4 minutes slower than the first half. When I got to the finish I felt more crushed by a race than I have felt in some time, but was also quite happy with my effort. In fact, I was only 14 minutes off my best time on this course. Most of that time was actually on the bike.

First of all, it was not lost on me that the Little Blossom filming days were 18 hours long, an hour over the cut off time for doing an ironman. The days were long and brutal and doing five successive days was the hardest thing I’ve ever done in my life. In some respects, I was looking forward to the half ironman, however, I entered it with far more fatigue than I’ve ever had, even from a 17 hour training week (there’s that number again).

The end result is all that much remarkable. I think that St. George will be “easy” compared to this week. OK, not really, but at least it will be comparable!

The Perfect Effort

2009-06-17T06:08:00.001-07:00

I can't call Eagleman the perfect race, but I think it was the perfect effort. One of the things I was concerned about going into the race was my propensity to lose focus on the run and not maintain my hardest effort all the way to the end. I feel very positive that I achieved that goal on Sunday.

Friday night as part of the CEO Challenge program we had dinner with Ritchie Cunningham (RC) and Mirinda Carfrae. They were very nice and I'll come back to this later insofar as Ritchie also did the California 70.3 and came in fourth and ended up coming in second at Eagleman. I realized as I wrote this that I actually now had a good point of reference to compare the two races. Mirinda won the woman's race. Pretty cool!

Race preparation started on Saturday with a swim in the Choptank River. It was here that I learned about the multitude of jellyfish inhabiting the river. I hate jellyfish, but I was told that they were small ones that caused a "tingle" rather than stinging a lot. I was racing tomorrow, there was no way around it, so I figured I needed to embrace this concept and get on with it. My warm up swim went fine, although I did feel a "tingle" on my lip one time during the swim. I spent part of the day hanging out with my family, which I really enjoyed. I often place myself in solitude the day before a race, but I am questioning that approach. Mentally, it was nice to have my family around.

I didn't have the best night's sleep, as the room next to ours was having their own little party. In fact, we had to call security at midnight to get them to turn the music off. They kept talking loudly well into the night. That said, I awoke before my alarm and set off to the race site. Got my transition set up and then just chilled until the start. No run or bike warm up for this race, I don't know exactly why, but I just didn't feel I needed it. I knew that I'd get 5-6 minutes of warm up time in the water before the start.

I checked my pulse sitting down and relaxing and it was 39. This was a good sign. Went into the water with my wave (we were the next to last wave) and warmed up for about 5 minutes. I lined up right at the front and had no troubles going hard and getting on some feet for drafting purposes. My effort was solid and I felt good. Fortunately, the river is so dark, you couldn't see the jellyfish. The water was 76 degrees, so certainly on the warm side. This never helps, as I'd rather swim in colder water. That said, I felt good and found someone who was going at a pace that seemed right for me. It was a pace that was neither too fast or too slow, I felt like if I pulled off his draft it would be harder. I should have realized I might have an issue, however, when he slowed down a couple of times, causing me to literally stop briefly. Half way through the swim (my heart rate monitor later showed me to have a heart rate ~ 150), he literally stopped to tread water. Now I had a decision to make. It didn't seem prudent to stop and chat, so I kept going, but the nearest swimmer ahead of me in a neon green cap (my wave), was a good 20 yards ahead. I began working to bridge the gap and catch him, which I ultimately did, but in retrospect, my HR went above 160 and my effort climbed. It was manageable, but I definitely put forth a lot more energy. It turned out, in fact, not to be worth it, because he ultimately went off course and my pre-race reconnaissance didn't pay off, as I found myself heading towards the rocks that jutted out in front of the finish area. The buoys actually directed you there, instead of around them. Something else to remember for the future. Look closely at the course the morning of the race and get your sighting down!

Nevertheless, I came out of the water in about 34:06 (at California I swam 34:09; first comparison, RC swam 24:16 at Eagleman and 22:33 at California). If felt like I'd had a good swim and in fact was 16th in my age group out of the water. My swim continues to get better! I took my time getting to and through transition, and still had a very solid transition time of 2:16. I was on the bike and quickly settled into my aero position and realized that my heart rate was 170! I felt good, my legs felt good and my breathing was fine, so I scrapped my heart rate plans and just rode as hard as I could while feeling good and comfortable. I tried to keep wattage close to 150-160, but during some stretches with a tailwind, really had trouble pushing the wattage up. It took literally an hour for my heart rate to gradually come down to 150, and my average wattage for the hour was only about 140 (ave HR=158). For the next twenty minutes I averaged about 180 watts and found that my heart rate had really settled in, averaging 150. Looking at the data I realize that I then hit a 15 minute stretch where my average wattage dipped to 112, although my HR stayed at 150 (sometimes I have to question the accuracy of the powertap). Then, finally for the last hour, I averaged closer to 175 watts. This included a 30 minute period of averaging 192 watts with an average HR=150. That's all of the technical stuff. The fun stuff was that I ended up in a group of guys that included a few people in my age group and we kept rotating the lead (without drafting, of course) for the first 2/3 of the bike. We also passed a ton of people, many of whom had no clue where to ride, side, middle, other lane(!), which made the ride a little more challenging. There was one guy, Nace Mullen, wearing his Team USA uniform who I kept exchanging places with throughout the bike (more on him later). The ride was pretty fun, very flat, winds were manageable, until the significant head winds finally arrived. Ironically, it slowed the others in my group down more than it did me. In fact Nace and I pulled ahead of everyone else. While my speed dropped, my power went up and my heart rate held steady. I was feeling fine. I don't think I could have or should have pushed any harder at this point. Nace pulled ahead of me during the last mile, but my usual quick transition got me out of T2 ahead of him. I did take an extra 10 seconds to put vaseline on my feet (I will always do that in the future, no blisters!).

My bike time was 2:36:15 (compared to 2:51:10 in California), good for 12th in my age group (only 5 minutes slower than the 4th fastest time, so very respectable. Of note, RC rode 2:15:00 in California and 2:11:14 here). Clearly, I had a big jump in my bike compared to California. In retrospect, I have to wonder if I could have given back a minute or two on the swim in order to gain 4-5 minutes on the bike. It's nitpicking in terms of time. The neat thing was my ability to give the concerted effort on the swim and the bike, although I may have backed off at times on the bike in order to recover.

So, next comes the run. This was what I'd been thinking about for the previous few days. I wasn't going allow my focus to slack off and immediately started off with a good pace. I kept my leg turnover quick, put ice in my tri shorts at the first aide station and managed a 7:38 for the first mile. This was around the time that Nace caught me, I ran with him for about 400 yards, learned his name and that this was his first 70.3, his prior distance specialty was olympic, at which he'd earned All American status in our age group as well as qualifying for Worlds. I realized that I couldn't stay with him, so I let him go ahead, but maintained my pace for mile 2 at 7:54. The next five miles were all about consistency, staying cool and keeping from getting a side stitch (which I avoided). I also was preparing myself for the turnaround, which was looking better all the time due to the headwind the majority of the way out! I averaged 8:26 pace for these five miles, but still passed a bunch of people. I hit the turnaround and immediately increased my already focused self. Somewhere along the way I started my "grunting" with each breath. It may actually scare people as I pass them:), I was determined. I kept looking ahead to the next person and tried the rubber band concept of reeling them in, and reel them in I did. My pace stayed constant and my effort got consistently more difficult. In fact, the last three miles required every ounce of mental energy I had left. I ended up averaging 8:13 for the next six miles, including 7:51 for the last mile. During the entire run, three people in my age group passed me (one of them was Nace, who ended up putting an additional nine minutes on me to finish 7th in our age group). With about two miles left, though, I saw one of the guys who had passed me and he was walking, I went by him as quickly as I could and kept my pace. The last mile was somewhat of a blur, I just wanted to get to the finish line and stop. In fact, the first thing I thought as I got to the finish line was "why do I want to do this again in 2 months?".

My run time was 1:47:51 (compared to 1:48:56 at California). RC ran 1:14:01 at California and 1:13:25 here, pretty similar). This was good for 14th best in my age group.

My final time of 5:02:44 put me 14th in my age group (out of 85) and 335th overall (out of 1540). This was a Personal Best for me by five minutes. I didn't get under 5 hours, but I gave it everything I had for the entire time. Also, I was only 10 minutes out of 6th place in my age group.

The aftermath of the race was good as well. Three slices of pizza and two cokes later, I was already getting excited about my next half ironman in two months. I was walking fine and my DOMS (delayed onset muscle soreness) max'd out 36 hours later and it wasn't that bad. Basically, some quad and IT soreness, general fatigue and tiredness. Today (only 3 days later), I have minimal soreness in my legs and I'm already looking forward to jumping back into training.

So, in summary, I may have been able to pace myself better in order to get a better time, but I could not have given a harder or stronger effort for the entire race. I am both excited and proud of what I did at Eagleman.

Eagleman Here I Come

2009-06-11T14:08:00.000-07:00

Will be leaving tomorrow for Maryland, where I will do the Eagleman 70.3 Sunday. No goals for a change (or at least none that I will share with anyone:)). My plan is to just have fun, and try my hardest and suffer as much as possible. Yes, suffer as much as possible. That's my coach's (Tim Waggoner, www.joghard.blogspot.com) instruction. And, he's right. During a tough training session, like the brick workout I did a couple of weeks ago where I did almost 2 hours on the bike and then did 8 miles at close to the pace I'd love to be at for Eagleman. It was hard, but I knew what I had to do, and I did it. My challenge is maintaining that focus through the run part of a half ironman. So, if there's one thing I will work on visualizing in the next couple of days, that's it!

Here's my race strategy/plan. I will definitely go out at the front of the swim, and then try to find the right feet to draft off of. Tim had a great comment, 'if I'm not sure if I'm going hard enough while drafting, then I'm probably going hard enough'. I can definitely keep a solid effort up for the entire swim, really focusing on keeping good form. I don't want to slack off, nor do I want to try to race the swim. If I relax and keep a good effort and draft, I'll definitely have a good swim.

I will also be very cognizant of my effort going into the first transition. No need to spike my heart rate at that point, it will take that much longer to get it down at the onset of the bike. So, I need to be more relaxed running to T1.

The bike has declared itself for me. I can use perceived effort, wattage and heart rate together to figure out my game plan. I will definitely start out between 160 and 170 watts, no more, no less. My heart rate should be between 140 and 145, in fact I will stay below 150 during the race at all costs. My legs should never burn. Those are the three things I will monitor throughout the bike. If the humidity affects my heart rate, but I feel good and my wattage is where it should be, I'll go with the flow. If my wattage is higher than expected due to finally being able to actually peak for a race, and my heart rate stays where it should be, then wonderful. If I have any electronic issues (which seems to happen often for me), I can just go with how I feel. No worries:). I will not push too hard at the end of the bike (see previous blog). I will also get in my 6 gels and 50-60 ounces of fluid.

The run will be my defining moment. I know what I have to do. It won't feel easy, and it won't be easy. But, I know that I am capable. When I feel tired, I'll acknowledge that I feel tired, when I feel like I can't push harder or faster, I'll recognize that my brain is just doing it's job, but that I can override it as if I was doing a hard training workout. If I feel a side stitch coming on, I'll back off just a little until it goes away and then push forward again. If someone passes me quickly, I won't try to catch them all at once, I'll open up the throttle slightly and see if I can reel them in. It's going to be warm and humid, but I like humidity. It will fatigue me, but I'm used to fatigue. Mentally, I need to realize that these are just feelings, my legs can still go fast. Tim tells me that when I finally demonstrate the ability to do this, it will come "easier" in future races. I will definitely keep coming back to last weeks race and remember how I felt and how I was able to perservere.

I will race hard and give it my best. That's all one can ask for:)

Perserverance

2009-06-07T13:13:00.001-07:00

It's been two months since I last blogged. I don't know exactly what's kept me from writing. Work has been very busy. My family is producing a new television series. I've been training like crazy. I guess they are all good excuses, but my dad would disagree. Just write something every day, he will tell me.

I'm doing the Eagleman 70.3 next weekend. My training has been going incredibly well. I'm swimming better than ever, my power on the bike seems to be improving and my run speed has been good. I usually make a prediction before a race, and I generally predict the best I can do and I generally never match my prediction. The good part is that I'm always pushing myself and often will still achieve a personal best in my races. That said, no predictions this race (except for the one I'm keeping to myself).

The last few weeks has actually been a bit of a challenge. As my swimming volume has increased, I finally pushed my shoulders to their limit and have been suffering some pain in both of my shoulders. Whether it's a strain or tendonitis or both, it has definitely been painful. I've backed off the volume and intensity for the last week and have been improving by the day.

I've been itching to race and decided to do a sprint tri on friday night. My instructions from my coach were to swim and bike hard and then try to maintain my Eagleman run pace of 7:20-7:30 (perhaps a bit optimistic, I'd be happy between 7:30-7:40 in the heat/humidity). So, I worked all day and went straight from work to the race, got in a decent bike, run and swim warmup (shoulders felt ok) and then got ready to "race". The swim was a beach start, so I toe'd the line right at the front and ran into the water with everyone else. Remarkably, I didn't get hit by anyone despite the tumult of this type of start and going out in front. I worked hard to get on someones feet and draft early on and had some mixed results for the first half of the half mile swim. Then, I finally got on Jeff Sankoff's feet the rest of the way. Of note, he swam Boulder Peak 2 minutes faster than me last year (1,500 meter swim), so this was really a good person to be drafting off of. I apologized after the race for my intermittent tapping on his feet, but he actually thanked me, saying that every time I did, it reminded him to swim harder! I came out of the water feeling fine, breathing was ok and headed up the hill towards transition. I ran pretty hard, stopping briefly to take off my wetsuit on the grass and then making my usual fast transition (32 seconds in T1). I started the bike and went out solidly, immediately noting my heartrate to be close to 170. I'm pretty sure that this was an aberration from heat, humidity, end of the day, etc. as I didn't feel like my HR was well over my bike Anaerobic Threshold (which is usually about 156). Jeff Sankoff passed me going up the hill leaving the transition area and we then played cat and mouse for the next 10 miles. My heartrate stayed between 166 and 170, but my legs felt fine and my power output was consistent. In fact, my average power for the first 2/3 of the race was about 170-180; The last third I pushed harder and averaged over 190 watts. This is unusual for me to "negative split" my bike effort. I actually left Jeff behind me on the last gradual downhill with this push. On the other hand, I started to feel the inevitable feeling of a side stitch coming on, but ignored it. I was going to bike hard today! I got off the bike, had another fast transition (33 seconds) and started the run. I immediately felt one of the worst side stitches I've every had! It took all of my energy to keep moving. That said, I kept whatever running pace I could manage and kept trying to stretch and breath my stitch away. It was tough. I could hardly breath, and anyone passing me, which Jeff did soon after the transition, could hear me making horrible noises with each breath. I stopped for a few seconds of walking every couple of minutes, but kept trying to run. I began to realize that the intensity of the stitch was going down and began having confidence that if I perservered, I could get through the stitch and pick up my pace. Somewhere after the first mile, which I probably ran in about 9+ minutes, the stitch went away and I got into a comfortable pace of around 7:30-7:40/mile. I didn't try to push any harder than this (following my coaches instructions), I wasn't racing at this point, I didn't want to mess myself up for next weekend. I finished the race feeling pretty good, not the usual "sprint to the finish" nausea and ended up winning my age group by over six minutes. Now, you need to realize, I'm now in the 50-54 year old age group and there really wasn't anyone in my age group in this race who was going to challenge me. That said, upon looking at the results, I was only 4-5 minutes behind some really good people. Jeff Sankoff, a physician who writes a monthly column in Triathlete Magazine, and my "pacer" on the swim and bike, finished two minutes ahead of me. I'm pretty sure I kept pace with him after the first mile of the run. In retrospect, if I'd taken my foot off the gas at the end of the bike, I might not have ended up with the side stitch and might have actually kept pace with Jeff on the run. But, then I wouldn't have had this story and the experience that will help me in the future!

This race had many positives for my race next weekend. It should give me a bit of a boost with the intensity I put out on the swim and bike. But the biggest boost is the confidence it will give me the next time I have a side stitch! That said, it is my goal to avoid dipping too deep so that I get the stitch to begin with, but I don't have to be ultra conservative in trying to avoid it.

It's all relative: enjoying the journey

2009-04-09T19:40:00.000-07:00

Despite not being able to "race" the California 70.3 like I'd planned, I realized that I still had a great time. Having a "50" on my left calf for the first time made me appreciate every 20, 30 and 40 year old I passed, and there were a lot of them! Furthermore, I put in an excellent effort and felt ok through most of the race.

The last few days have done nothing to change my attitude. I recovered faster from this race than I ever have and have had almost no soreness. This has only served to magnify the healthy aspects of triathlon training. Yesterday, I swam 6x500 yards and felt absolutely wonderful. So wonderful, in fact, that midway through my workout I began thinking, "why not do an ironman?".

So, this morning, I signed up for 2010 St. George Ironman. I'm going to do it! I had wanted to do an ironman when I turned 40, but work got in the way. I promised myself then that I'd move my ironman attempt to when I turned 50, but recently began to think that I had too many other irons in the fire to try. I don't know if I'm being rational, but I really feel that completing an ironman is within my reach and abilities and I need to take the opportunity to do it.

My coach told me a few weeks ago that when it was time for me to do an ironman, I'd know it. I didn't really know what that meant until yesterday. I signed up this morning and have yet to regret it:)

The good part of all of this is that I'll have a month's vacation after Long Course Worlds in Perth, then it's time to get into ironman training.

The journey continues...

Race Post-Mortem

2009-04-06T07:43:00.001-07:00

Had a good day of rest the day before the race and got up feeling good.

For the first time ever I started right in front (with all the 18-24 year olds!) and went out solidly, and for the first time, didn't get beat up, probably because I was keeping a good pace. Was able to stay on someones feet until the turn back into the harbor and the glare screwed me up again:(, didn't draft much on the way back in and definitely veered on the course, someday I'll get it right. That said, very solid swim, and felt fine coming out of the water. In fact, ended up having one of my fastest T1's on the course, despite taking it very relaxed. HR was 160 right out of the water, but came down into the 150's before leaving transition. Really tried to start easy on the bike and get my HR down, which I did. When I looked at the data I could see that this was the difference in my bike time. I went out easier this year and never made up the time. I also went a little easier over the hills, lost some time there and picked some up at the end. I don't have continuous HR data, but my HR was between 140 and 150 the whole race except for the biggest hill, where I briefly pushed it up to 156. Obviously, "average" power is a little deceiving because of the downhills. I think I really did a good job of keeping my wattage close to 170 most of the race and my HR between 142 and 150. In fact my ave HR for the swim and bike was 145. I do wonder if I could have pushed my HR closer to 150 for more of the race and not had any impact on my run?
I did feel some tightness in my right inner quad when I was pushing for the last 10 miles, somewhat reminiscent of Halfax, but it never amounted to anything. Of note, CP30, 60 and 120 were all about the same, right around 160 watts. So, overall, my pacing was pretty steady.
Took in 6 gels within the first 2 hours and about 60 oz of fluid (gatorade endurance and water).
Went throught T2 fine and started out on the run trying to take it easy, HR was right around 148-150. Could never get out of going about 8:00 to 8:30 pace, however. Was tired and feeling a little negative for the first few miles, but this dissipated and I felt fine the second half of the run. Took two gels and drank gatorade and water during run. With 3 miles to go, someone in my age group passed me (the first person in my age group that I saw on the entire run). We kept playing cat and mouse at the aid stations, but I "snuck" by him at mile 12 and went as hard as I could to the finish and beat him by 22 seconds. I don't know what this means, I don't think I could have kept that pace for the entire run, maybe, only maybe could have pushed the last 3 miles instead of 1 miles as hard as I did.
My splits were as follows:
Swim 34:09 30th
T1 3:42
Bike 2:51:10 32nd
T2 1:41
Run 1:48:56 30th
I can't be much more consistent that this between the swim bike and run. I was 23rd/109 in my age group.

I was somewhat disappointed that I missed my goal by 20 minutes. I just haven't improved as much as I has thought (or hoped) on the bike and my legs just didn't have any "snap" to them on the run. The positive's were that I was consistent on the run and I passed a lot of people a lot younger than me who looked just as fit as I do!

I still think that I have a sub 5 hour half ironman in me. I'll work on the details of how to get there with my coach:)

Training, Mantras and Getting Ready

2009-04-01T19:41:00.000-07:00

The other day I was seeing a patient of mine who happens to be a Rabbi. I asked him for a blessing for Saturday's race, and he gave me a mantra instead. It's pretty cool, I looked it up. It's three Hebrew words that state that "Napthali runs like a gazelle". Napthali was one of Jacob's sons. Well, anyway, I did my swim, bike, run race prep workout this morning. The swim went fine, able to do some 50's in 37 seconds and some 100's in 83-90 seconds feeling pretty smooth and relaxed. My bike effort (3x5 minutes at race effort) went fine and finally my 4x3 minute at run pace was the best! I used the mantra and it really fit well into my three steps per breath race pattern. I'll do everything I can to have a successful race on Saturday. My legs feel good, I had a relaxed day at home with my family and I'm eating my carbs.

Tomorrow is a travel day and Friday I will just chill in preparation for Saturday's race. It's hard to believe that it's finally here. I've been looking forward to this race since November.

Race Strategy: 4 days to go!

2009-03-31T20:03:00.000-07:00

Talked to my coach yesterday and have my race strategy.

The swim is all about staying relaxed, focusing on form and drafting the entire swim. I'll go out fairly fast, focusing on my best and most relaxed form and look for swimmers of similar pace to draft off. If someone passes me gradually, that's a good choice. This will require focus for the entire swim when it comes to drafting. Historically, I have had trouble keeping a good line on the way back into the harbor, but if I draft well perhaps I won't end up off track. I do have to maintain a solid effort, but the effort will be focused on keeping good form and rotation. I've got to hit 32 minutes, and would love to go lower than that.

I can't run at top speed through transition, but I won't walk through either. Coming out of T1, my focus on the bike will be to get my Heart rate down below 150 and closer to 145. If this means going slow, then I'll go slow. I'll watch both my HR and my wattage and keep in zone 3, with my HR in the 140's and wattage close to 170 (or higher if the altitude is my friend), until I get to the hills, where I can push a little harder, perhaps wattage to 200 and HR to 150. Of course, I can recover on the downhills (remembering to come strongly over the top of the hills). I will push the last 10-15 miles and even let my heart rate come up a bit depending on how I feel. So long as I don't push too hard, I can run off the bike finishing hard! This effort will get me close to 2:40, and hopefully faster than that.

Nothing to worry about with T2, these are never a problem.

And finally, the run. The key for me is to do the first mile relatively easily, breathing every 5 steps. Whatever pace this is, will be, but I expect it to be between 7:30 and 7:45. The next few miles will be increasing the effort and pace to try to maintain at least 7:30 pace. Breathing will be every 4 steps, with progression to breathing every 3 steps towards the middle miles. I expect to hit the last turnaround (3 miles to go) and push hard breathing every 2 steps. This will all be mental. I can keep the leg turnover and the pace, my body is capable of that. I just need to will myself to do it. If I do the run in 1:40, I'll be happy, but I think I'm capable of going at least a couple of minutes under.

Goal-4:55 to 5:00 and it will be a successful race. If I hit all cylinders, 4:50 is possible.

My taper is going well. I'm already getting giddy. My tapering workouts are going perfectly.

Swimming Fast is Hard, Swimming Hard isn't Fast

2009-03-25T21:22:00.000-07:00

Had a remarkable swim lesson today. I had done a solid bike workout this morning which included 40 minutes non-stop at around half ironman effort. By the time I got to the pool after a morning of work I was on the fatigued side. I did the warm ups and drills with my swim coach, Moe McGarity, and then did a set of 75 yards x 8, descending every two. The first two were done in about 64 seconds, and by the time I did the last 75 yard effort, I was (pleasantly) surprised to find that I did it in 49 seconds. This should translate to a 100 yard swim in 1:05. Last year, my fastest 100 ever was 1:13. One of my goals is to someday break 1 minute.

One of my major breakthrough's is learning that swimming fast doesn't correlate with trying to swim hard. It's actually trying harder to swim with good form. If I actually "try" to swim fast, I tend to lose track of my form and not really go much faster, but certainly will wear myself out. Today, whenever I felt like I was doing that, I concentrated on staying focused on my form and it really worked. At the end of my workout I did a couple of "all-out" 25 yard efforts and managed to get one done in about 14+seconds (under 15 for sure).

My confidence in my swim is clearly at an all time high.

10 days before the California 70.3 and my taper is going well!

It's great to have a coach

2009-03-23T11:38:00.000-07:00

The weekend was a remarkable experience. Mentally, I wasn't that into Friday's workouts (swim and short run) and then really felt like Saturday was tough (another swim and a 2 1/2 hour bike with 4x8' hard efforts). I made it through, took a late nap and woke up feeling like crap. All I could think about was that I didn't want to do Sunday's workout. Even my wife commented on how tired I looked. So, I e-mailed my coach, telling him how tired I was and how I wasn't looking forward to Sunday's workout. Before getting his response, it dawned on me that I might be "bonking". It hadn't occurred to me that I could be glycogen depleted a few hours after my workout, but that's what was happening. So, I raided the fridge, eating everything in sight over the next few hours and gradually began feeling better.

My coach, Tim Waggoner, e-mailed me back, reminding me of the importance of learning how to train with fatigue. I read the chapter from Matt Fitzgerald's book, "Brain Training for Runners" on this very topic and fell asleep with a positive attitude about the next day. Sure enough, I had a great workout on Sunday, riding 2 1/2 hours and then doing 5 of my 6 miles running at half ironman effort/pace. And, I kept eating the rest of the day. I've been pushing the border of glycogen depletion lately:)

2 Week Countdown

2009-03-21T08:24:00.000-07:00

Two weeks to race day for the California 70.3. I'm getting excited about the race for a number of reasons. My training has been going great. I'm swimming faster than I ever have, my wattage on the bike keeps coming up and I'm pretty sure that I'm running faster than ever, especially when I'm tired.

I made a really big decision this week regarding the race. The winning time in my age group for the last few years has varied from 4:43 to 4:55. My first and most basic goal is to finish the race in under 5 hours. If I click on all cylinders, I could go under4:50. That certainly puts me in range of top three and possibly winning my age group. As there is one slot (most likely for the winner of the age group) for Kona (Ironman World Championship), which is every triathlete's dream, I could have a chance at that slot. Kona is 2 weeks before the World Long Course in Perth, so I would have to make a choice. After thinking about it a little, I said, "what the heck!". If I qualify for Kona, I'm going. Austrailia will become a vacation. If I don't qualify for Kona, I've already qualified for the long course World's. So, I've got exciting plans in October no matter what!

My swim has really improved this year with help from my swim coach, Moe McGarity and continued great workouts from my tri coach, Tim Waggoner. A couple of years ago, 1:40 pace/100 yards was challenging to keep even for 500 yards. Now, that's my easy 500 yard pace. I've been doing a lot more pulling this year and my swim volume has increased. All of a sudden, 1:30 pace in a wet suit for a half ironman swim doesn't seem daunting. If I can get off to a good start (and I'll start at the front) and catch a decent draft and maintain it, I think that I can complete the swim in under 32 minutes and quite possibly, 30 minutes.

Two years ago, I biked the California course in 2:45. I believe that I am a stronger biker today and hopefully I can go under 2:40. This one is a little uncertain in terms of how much faster I can go. The course is all about pacing, especially leaving something for the hills, but I'm very familiar with the course and think that I can do well.

Finally, comes my run. Tim has had me doing more progression runs this year and keeping 7:30 pace at the end of a long run doesn't seem as problematic as it used to. The key to my run, however, is not my legs, but my brain. The run is going to be the most mental aspect of my race. I'm going to have to stay focused during the first half of the run in order to maintain a solid pace and then stay really focused during the second half of the run to keep from slowing down. I'm going to try to practice my visualization of this every chance I get over the next two weeks. I start tomorrow with a 2 1/2 hour bike followed by a six mile run at race pace (7:30). If I can do that at altitude, I can do it at sea level. My run two years ago was 1:45, so I'm planning to at least go under 1:40, and try to get as fast as 1:36-1:38.

I never worry about my transitions, they should take a total of ~6 minutes.

What's really fun to think about is that in 2004 I did this race in 6:08. A year later I dropped that to 5:49 and two years ago, was able to finish the race in 5:13. To go under 5 hours racing as a fifty year old will be really cool! I'd like to say I'm going to just go out there and have fun and see what happens, but the reality is that there has to be a crossover between fun and focus for me to hit all of my goals.

Fortunately, work is going better and my stress level is down, I'm going to try to keep it that way:)

Sick Day and Half Marathon post mortem

2009-02-24T07:33:00.001-08:00

I'm sitting at home today, off work for the second day in a row. I haven't done that in a long time. However, I've been sick twice in the last three weeks and my body must be telling me something:). I got my first upper respiratory infection and then sinus infection just a couple of days after the half marathon. I got my present upper respiratory infection at the end of a pretty brutal week of training as well as a pretty brutal couple of weeks of life. It just goes to show that stress plays a big part in our health. So, staying home today seemed like a good idea. Besides, I'm taking tomorrow off for my daughter's 18th birthday and want to be well enough to go near her! I'm using my resting heart rate to keep me in check. On Sunday it was 56! That may sound low to most people, but when I'm well rested and feeling good, it is as low as 36, and normally runs between 38 and 40. I was all set to do my workout prior to checking my resting HR. Mind over matter:) Fortunately, I checked and ended up spending almost the entire day in bed, I think I slept 14-15 hours! That's another random thought. Sleep. If I don't get 8 hours a day, I'm in trouble. My resting HR went down to 47 yesterday and is 42 today. I'm on my way towards a good recovery, but have to be careful, California 70.3 is less than 6 weeks away.

Now, I never did my post mortem on the Surf City Half Marathon. I felt good the morning of the race, although I have to admit I was only feeling fairly good the day before. I felt like I got off to a good and well paced start, keeping close to 6:50 pace for the first few miles. This is what I would need in order to break 1:30.

It was foggy and therefore humid at the start, and I was aware of the humidity almost immediately in the race. Really tried to pace myself at the beginning, went out breathing every 4 steps, effort was solid, but not too hard, At mile 3, in my haste to drink some water, I splashed it up my nose! Felt like I was in the pool, and just laughed it off. Did fine up the main hill in the race, and was feeling ok coming down the hill, although glasses were fogging up by now. Breathing came up to every 3rd step in the middle miles. Effort gradually increased, but I noticed feeling slightly "sluggish" around mile 5-6, had head wind to contend with, hit the 6 mile mark just under my goal pace; but at mile 7 realized that I wasn't going as fast as I felt I was going. Kept trying to pick it up, especially when someone passed me, but just didn't have an extra gear. By mile 8, I realized that I wasn't going to achieve my goal, but kept pushing, and really tried hard to pick it up at mile 10, effort was there (was breathing every 2nd step by then), but the pace just wasn't. In the back of my head, I thought about taking it easy, but the front of my head said no, keep pushing, keep the effort up. So, I was 4 minutes short of my goal and 1 1/2 minutes slower than my PR. The weather may have had some impact, but no reason to overthink this one, I really gave it a good effort and it was a very respectable time.
Mile Time
1 6:39
2 6:50
3 6:53
4 7:13 (uphill)
5 6:57
6 7:03
7 7:03
8 7:16
9 7:16
10 7:23
11 7:29
12 7:29
13.1 8:17
Final Time 1:33:54
22/529 in age group
219/4230 of men
257/10743 overall

The comparative results were pretty similar to my race two years ago, which was faster but had better weather conditions. That said, it's still pretty remarkable for someone who would have been in the middle of the pack just 5 years ago. Maybe next year, when I'll be in the next age group.

Flashback and "honorable mention"

2009-02-21T18:37:00.000-08:00

The 2008 USA Triathlon rankings will be official soon. Ironically, until yesterday, my best race from last year hadn't been loaded. One of my goals in 2009 is to achieve "All American" status in my new age group. I have never thought that I was capable of achieving "All American" or even "Honorable Mention" in my previous age group. But, once the Tri4me results were loaded in, my ranking moved me up into the "Honorable Mention" category. Goals are clearly relative. When I got back into triathlons six years ago, my results were in the bottom third of my age group. My goals were clearly just to do better each time. In fact, my wife would joke about my new wheels and how they would save me a couple of minutes of time, for what? So I could move from being 88th in my age group to 84th? While she was right to an extent, I guess the lesson is that we all need to set goals and work to improve and achieve them. Five years ago at the then named Ralphs Half Ironman (now the California 70.3), I placed 154/227 in my age group with a time of 6:08. This year I hope to place in the top 10 with a time under 5 hours. So much for getting older!

Anyway, my age group ranking for 2008 in the 45-49 year old age group presently stands at 531/7040, not bad for an asthmatic kid who never ran a mile until he was 32 years old. I have to say, this is an unexpected bonus to 2008 that reinforces how I qualified for Long Course World's. I've learned that even if your #1, you still have self doubts and you still have to work hard to achieve the goals you set for yourself. In some ways it's really nice to continue to move up the ladder, I don't know how I'd actually handle being at the top!

So, back to my flashback to the Tri4me, the race that gave me my Honorable Mention. It was last April and it was cold. In fact, the weather report was calling for light snow. I think it may have actually snowed during the run, but my face and hands were too numb to remember. The swim was a 500 yard pool swim. It was a small race and as I stood in line for the swim, I saw George Dallam. George is one of the best in my age group and usually beats me in a sprint by at least a few minutes. He's also an incredible individual (as I learned talking to him after the race and buying his book, Championship Triathlon Training, shortly thereafter) and just a nice guy! Anyway, I immediately knew I wasn't going to win my age group, or so I thought.

I had started taking swim lessons about month earlier and promised myself to really focus on keeping good form during the swim. I started 10 seconds after George in the next lane and could see him lapping me towards the end of the swim, which meant he was already at least a minute ahead of me. Nevertheless, I came out of the water in a little over 7 1/2 minutes, an excellent time for me, and actually felt pretty good. It was close to 35 degrees outside and I had brought arm warmers to put on when I got out of the pool. Forget about that idea! As I ran to the bike transition, trying to put arm warmers on my wet arms didn't really pan out (just try to picture me trying to do this). So, wearing just a one piece tri suit (2XU elite, a great suit by the way), I got on my bike and took off. The bike course was a somewhat technical 4 loop course, it was cold and windy and I was trying out my new PowerTap Power meter. I actually managed to keep my wattage between 200 and 220 watts, with a reasonable amount of time over 220 watts. As I look back, I realize why I had to good race, this was one of my best bike efforts ever. Maybe, I was able to focus in order to avoid thinking about the cold weather and the wind. In fact, there were times I was lucky not to be blown off the sidewalk (yes, a sidewalk was part of the course). Of course, there were plenty to opportunities to slow down with multiple turns and my normalized power was closer to 190 for the race.

I came into the transition and quickly put on my running shoes and grabbed my gloves and took off. Transitions are one of my strengths and it certainly helped as someone yelled that I was in second place and that the guy ahead of me was just about 30 seconds ahead. This was cool! I'd never been in this position before. It didn't take more than 400m before I could see him and I just kept a steady pace and gradually reeled him in after about a mile or so. That's when I realized that I'd caught George. This is where one of the most interesting experiences I've ever had started to occur. I could feel the adrenaline flowing and my confidence building, despite the probable wind chill temperature of 25 degrees. My lips were numb, my hands were getting numb. My toes had been numb (coming off the bike). But none of that mattered. As we approached a long gradual uphill part of the run course, George sped up. Now, one has to picture this. I'm about 5'10" and 150 lbs and George is probably 6'2 (no clue as to his weight, but certainly more than mine). As he tried to push past me, all I can remember is laughing (inside, of course). I thought to myself, "there's no way he can beat me going uphill". And with that, I sped up and stayed in front of him and he backed off and didn't try again (until the end).

One of the things I realized early in the run was that I had started 10 seconds after George, and I just needed to stay within 10 seconds of him to beat him. I found out afterwards that he didn't realize this. As we got to within about 100 yards of the finish, I sprinted ahead and he actually caught me right at the finish line. But, I still had my 10 seconds! So, I had won my age group, and beaten someone that I didn't think I could beat. It turned out that I had not only one my age group, but in fact had come in second place overall in the race! Granted, it was a small race, but you take your victories where you get them. I remember that my lips were so numb at the finish that I couldn't even talk for several minutes. That's also an interesting commentary. I hate training in cold weather, but if it's race time, I put it out of my mind and go for it!

So, that's the flashback on how I got my Honorable Mention status in 2008.

"Pre" Workout

2009-02-19T18:46:00.000-08:00

No guts, no glory. Steve Prefontaine always said he ran on "guts". That's what todays workout was all about. Yesterday afternoon, my hips and low back were really tight. I stretched last night but was still tight upon waking up today. It was quite cold out, but I decided to do my workout outside (wore long skins on both top and bottom). "Warmed up" running 20 minutes to the track, my legs felt fine, but my hips and low back were aching and tight. I stretched a couple of times at the track, then did 2x200 in 50" each and stretched again. The tightness and discomfort improved to a manageable level, but I still could feel it during the first couple of mile repeats. Yes, that was todays workout 4x1mile with 2' rest in between each. Mentally, I have to admit, I was only about 80% into doing this workout, probably because of my aching hips. That said, here's how the workout went:

The first mile I started off with my legs feeling very good, kept my pace even, looking at my watch to keep on track for running the mile between 6:40 and 6:50. I was ok for the first 800m, the next 400 harder and the last 400 was harder yet, but doable, but tough, I even began wondering if I really wanted to do 4 of these. My time was 6:43

The second mile I didn't look at my watch, just ran by feel and tried to keep a good pace. My hips and back still were hurting, my legs felt ok, and the first 800 was fine, while the last 800 was progressively harder, so that by the time I finished down the final stretch I felt like I couldn't push any harder. I was wiped out after this mile, looked at my watch and amazingly enough, it was 6:47.

At this point I decided that I probably would only do three miles and did the next mile on the trail back home, going progressively harder so again, at the end, I couldn't have pushed any harder. Remarkably, my time was 6:47 again.

At that point I decided, what the heck, what would my coach think if I wimped out. In fact, I'd done the 3rd mile not really believing that I could do it. What was one more mile. So I did the last mile going as hard as I could and finished it in 6:56

This was hard, but another incredible confidence builder.

Sometimes you have to run of guts and ignore what your head is telling you.

1:29:27

2009-01-29T20:14:00.000-08:00

Did my final training run before Sunday's race today. Rest week's are always tough, I generally feel lousy. My allergies are worse, I don't feel at my best, my sleep is more irregular. Yet, I went out today and ran 6 miles, the first four as a warm up and the last two at my expected race effort. I did those in 7:19 and 7:05 and my HR came up to just below my lactate threshold. This bodes well. I tend to gain 15-20 seconds per mile at sea level from whatever I've been doing at altitude. The best part is that breathing limits me at altitude, but my legs will limit me at sea level. I know that my legs can maintain a 6:50 pace.

So, there it is, I'll go out at 6:50-7:00 pace, get the one hill over with (the fourth mile), and then see what I can do to the finish. I'm hoping to keep the 6:50 pace throughout. I'm hoping to remember what it felt like to turn the pace up on the treadmill when things got tough and just try to turn the pace or effort up during the last few miles when things get tough.

1:29:27, I've been visualizing that number. It's what I expect to see at the finish. I've read about athletes doing that. I hope my body can translate that visualization into the proper effort and pace.

I'm capable.

I'm ready.

I'm there.

"Easier" is faster

2009-01-27T20:26:00.000-08:00

This week is a rest week, except for swim, and although I went into yesterdays swim on the tired side, I really focused on my form. Whenever it seemed hard, I really concentrated on relaxing and going "easier". So, that's how I go faster! Swimming faster seems to be one of those counterintuitive things. Relaxing actually helps you swim faster. I have to wonder if there are similar approaches to biking and running. I have a feeling that there are. While they may not have the same magnitude of effect, I'm sure that relaxing while biking or running will help with economy and actually allow one to work less for the same speed.

I've really been working on my form this past year on the swim and it's really starting to pay off. A year ago, keeping 1:40 pace/100 yds was a challenge for 300 or more yards. Now, it's a pace I can keep forever. Yesterdays workout was 400, 400, 300, 200 with only 20-30 seconds rest in between and keeping 1:30 pace for the last three of these (the first one was done easy), was quite doable. I just have to remind myself to stay calm and relaxed whenever the swim seems to be getting tough. Don't try to swim harder, swim easier! There's the mantra.

Breaking Barriers

2009-01-24T17:07:00.001-08:00

I thought of this very appropriate title yesterday after finishing 3 hard run workouts in 6 days. I told my coach that I couldn't believe what I had accomplished and he reminded me that is what I've been working towards for the past four years. Ironically, this is a week of barriers broken with the inauguration of Barack Obama. But...no politics in this blog (at least not yet).

My coach has had me doing "progression" runs. These are basically runs where my pace keeps getting faster as the run goes on. I can understand how this will help me in my races, and I'm already seeing the results in a very short time. I realized today that in the last week, I've encountered a mix of running intensity that I have never encountered in one weeks time . Never is the operative word. I looked back at the last few years and I can't find anything even close!

Last Sunday I ran 12 miles in 1:33, starting at about 8 minute pace for 5 miles, then going to about 7:30 pace for 4 miles and finishing at about 7:20 pace for 3 miles. Most of this was in Zone 3, although I still think that my HR was somewhat disconnected due to the cold weather that day. Two days later I ran 9 miles (most of it on the track), starting at over 8 minute pace and going down to 7:45 pace for two miles, then 7:10 pace for 3 miles, then attempting to get down to just under 7 minute pace, which I could only do for 800 before blowing up. Still, gave it a really good effort. Then, just two more days later I did the following on the Treadmill: 1 mile at 9 minute pace, 1 mile at 8 minute pace, then four miles at the following paces 7:10, 7:06, 6:59 and 6:51 with 1/2 mile in between each at 7:30, 8:00, 9:00 and 8:40 paces. Was trying to go a little faster in between, but had to slow down in order to survive the miles.

So, three tough workouts in 6 six days. Of note, during these 3 workouts, I spent 17% of my time in zone 1, 27% in zone 2, 36% in zone 3 and 20% in zone 4. Again, I've never done anything like this over the course of six days before. Today, I have to admit, I'm tired. But I'm also excited. Two years ago I did the Surf City Half Marathon in 1:32:25 and I hadn't done any training even close to this. If everything goes well, there is no reason that I can't break 1:30 next Sunday.

The other thing is just seeing what the human body can take. While on the treadmill two days ago, nearing the end of my last mile and trying to maintain ~8.8 mph pace, my mind and body began flagging. I really wanted to reduce the speed on the treadmill. Instead, I increased it to 8.9mph and then to 9mph, albeit briefly, before reducing it to 8.8 again. I tricked myself into being occupied by changing the speed and managed to finish the last mile at my goal pace. While there won't be any buttons to push per se in the last mile at Surf City, the concept isn't bad. Why not speed up instead of slowing down. If the body doesn't like where it's at, give it something different, it doesn't have to be slower! I think I keep finding new ways to train my brain.

I think that we can all achieve whatever we want in life. All we need is the desire to do so. We also need to learn some tricks along the way to help us break barriers. And, sometimes we don't exactly achieve our goals. That is not failure, it's part of the process. For, if we don't push ourselves above our limits, we'll never know what our limits are.

2009 Contemplations

2009-01-05T14:49:00.000-08:00

Since one of my daughters said that New Year's "Resolutions" were things that most people don't ever complete, I'll resist using that word. This past year has had its ups and downs and I've felt quite stressed much of the year. The last five days have been wonderful insofar as I've really been able to disassociate myself from work. It's interesting, but this is not altogether a different concept from disassociating during training. Being able to go to another place and relax is a valuable tool that I have never truly been good at in my daily life. Now that I'm achieving it in training, why not use it during the day and night?

I went out for coffee with my wife so that I would have an objective sounding board for my thoughts. She suggested I write them down when I got home, so here I am. First, there are only so many hours in a day. I've spent a lot of time over the past twenty five years squeezing as much as possible into 24 hours. No more. I need to get my work done during the day and come home and focus on other things such as family, training, relaxing, etc. I think that I finally have an administrative team assembled at work that will allow me to do this. When you own your own business, it's hard not to bring work home every night. But it's not healthy. I will strive every day to pass on items that others can do. I know what I have to focus on. It's "one thing" (see "City Slickers", I love movie examples:)), and that "one thing" is to make sure that the sixty clinicians in our group are delivering the type of care that I can be proud of. It's also, on a more practical business note, to make sure that they are accounting for what they do so we'll get paid:). Amazing as this may sound, that doesn't always happen:(.

I also have to decide what to do with my second business. This decision will take care of itself in the next couple of months, but no matter what, I can't let it have a significant added impact on my life.

I need to have some time at lunch. What I do with this time remains to be seen. My wife suggested I listen to music. I might be able to get a swim or run in. Swimming is always invigorating to me and getting a mid day swim in could have many positive effects on me.

I will continue to keep my lap top off of my lap at night. No more lap top while watching television. If I'm going to relax, I'm going to relax!

Get enough sleep! I need eight hours a day. I know that if I get less than seven, I'll feel it. My training routine has made me very sensitive to this. Ironically, I'm never sure if training less would significantly reduce my sleep needs, but I don't want to find out anyway:)

If I do everything that I've contemplated above, it will be interesting to see how I feel next January (2010). I really don't want to prejudge my life as it is today based on how this year has been. Much of the stress this year has been artificially added on to my existing workload. If I can reduce these added stresses, perhaps I can get back to enjoying every day. That's not something I've felt for some time.

Finally, I need to set my athletic goals. The only major goals I had this last year were to break 20 minutes in a 5K run (did that in June), to improve at Boulder Peak (by six minutes:)), and to qualify for Long Course Worlds (did that in October). I also achieved a first (and probably last) by coming in second overall in an albeit small local triathlon (www.tri4me.org).

So, here are my 2009 goals. I want to give my best effort at Long Course Worlds (Perth) in October. That means coming into the race well prepared to have a great swim! I want to break 5 hours for a half ironman, either at California 70.3 or Eagleman 70.3. I'd also like to qualify for the 70.3 World's, which are 3 weeks after Perth. I think I'd love to say that I qualified for and raced both Long Course and 70.3 in the same year. I would also like to set another PR for the half-marathon in 3 1/2 weeks (Surf City Half). Can I go under 1 hour 30 minutes? We'll see, but no matter what, I know I'll give it a solid effort.

Happy New Year!

2009 and Swimming

2009-01-03T18:21:00.000-08:00

I've been wanting to see how my swim has progressed over the last few weeks and was afforded the opportunity today. I went to the pool and did a set of 6x500 yards. I alternated swimming each 500 with pulling (with paddles and a pull buoy). I only took 30 seconds rest in between each 500. I was really happy with the results. I averaged 1:38 pace for the 500 swims and 1:35 pace for the 500 pulls. My effort was easy to moderate for the entire workout. I felt like I could have easily done another 1000 yards at the end. What is remarkable is that a year or two ago, this pace would have been hard and I would have been challenged to maintain the pace, for 4x300, not even 6x500! The key has been keeping my form intact. The neat thing is that I wasn't even at my best today, as my stroke count was a little high. My confidence, however, is quite high. With World's in October being a 3Km swim, I know that I'll be regularly able to maintain this pace, or perhaps an even faster pace, for 8x500 by the end of the summer. I actually put in over 10,000 yards this week, which is an all-time high for me. I keep visualizing what it will be like to start off with a great swim at the California 70.3. As I've noted before, my goal is to do that swim in the 30 to 33 minute range. Thirty minutes would typically put me close to the best swimmers in my age group. This is exciting! Hard work does pay off.

I've been on vacation for a few days and trying to get in extra sleep (yeah!). It really does help. I can't say that I'm looking forward to going back to work on Tuesday. I think, no, I know, that I'd rather continue to just work out, rest and spend time with my family. Well, life must go on. Hopefully, this week puts me in a really good place going into the season. I've got 4 weeks to go prior to the Surf City Half Marathon. I've been running well the past couple of weeks. I even got to get outside a few times and have managed to keep 8:30-8:45 pace in low Zone 2. Can I maintain 7:00 pace or less at sea level in 4 weeks? I'm sure going to try!

Life is all about perspective. We can only do what we enjoy and enjoy what we do. The results will be what they are. I'm just fortunate to be able to do this stuff. But it is fun to challenge our body and our mind to see what we can accomplish. Well, time to get back to the couch!

A Journey to a Place I Never Thought I'd get to

2008-12-23T18:52:00.000-08:00

I remember reading about Mark Allen going to another place to avoid or get away from pain and suffering during a race. I've never thought that I'd be capable of doing that, but today I may have found that place, at least for a little while. I did a hard bike workout and then got on the treadmill for a run and began practicing my "brain training" to keep the twinges and pains and spasms at bay. Well, about 10-15 minutes into my run, I realized that it was almost like I was somewhere else, in a way outside of my body, and just running. I really tried to lock this in from the perspective of how I will feel towards the end of the California 70.3. So, instead of responding to pain, spasms, discomfort, like I did at Boulder City (slowing down a little in order to keep the muscle spasms at bay), perhaps I could learn to override them and go to another place where there is no pain. Anyway, something to practice.

The irony is that all of a sudden, the injury that I suffered 3 weeks ago is now looking like a godsend. I've not only trained through it, but I've learned new mental techniques to allow me to do so. If I can transpose these techniques on race day, look out!

Another stressful day at work, but I was committed to leaving early and getting my workouts in this afternoon. I managed to get out (leaving a pile on my desk for tomorrow) and get home in time to get in the bike and the treadmill workout. I was supposed to play poker tonight, but my daughters have friends over and it was actually an opportunity to take my wife out to dinner and have some time together. Couldn't miss that:) Speaking of which, that's what I have to get back to:)

Who's smarter? My Brain or my Back?

2008-12-22T06:45:00.000-08:00

Woke up this morning with some back soreness, nothing unusual for the last 2 1/2 weeks, but it always makes me wonder, why do I train so hard? Well, one reason is that if I were a couch potatoe, my back would be worse.

As I'm standing and brushing my teeth I get the dreaded middle low back "twinge from hell". This is a twinge that actually predates my piriformis spasm of 2 1/2 weeks ago. I've had this intermittently for some time. It lasts less than a second, but has an almost indescribeable feeling, like, if it lasted for even a few seconds, I'd be flat on my back without even an opportunity to prevent myself from going down. It's arguably the worst pain I've ever experienced, but for less than a second, I can live with it.

Now, as I'm a doctor, I have to analyze the situation. There is no pain down my leg, no numbness, no weakness. Check that. It shouldn't be my disc (I have a herniated lumbar disc). Hopefully, it's just a rogue muscle. I felt the same twinge two or three times during my treadmill workout yesterday, each time when I mistakenly landed on my heel. I ignored it during the treadmill run. That said, if I get the twinge while standing and brushing my teeth or on a 111 minute treadmill workout, if I'm going to have it, I'd rather it happened on the treadmill!

In reflection, I spent the morning after my workout helping to clean up the house prior to having a discussion group about our health care system at my house in the afternoon (for change.gov) and went to a family friends for a Hanukkah party last night and didn't get home until after 10pm. What I missed out on was a 30-60 minute nap that would have solidified a great workout in the morning. I really find these days that such a nap really helps me. Otherwise, I really am dragging by the afternoon/evening and the next day I'm not as fresh.

So, only time will tell if my brain really won yesterday or if my back is going to win this "battle":)

Brain Training

2008-12-21T10:21:00.000-08:00

Haven't blogged in a month (I realized when I went on the site today). That's what my life has been like. 2 1/2 weeks ago, after a really hard effort doing muscle endurance work on the bike, my low back felt really tired and my piriformis went into spasm. It's been a challenging time since then, alternating low back pain, buttock pain and iliotibial band pain and tightness. on Wednesday at precisely 50 minutes into my treadmill session, my left IT band tightened up on me. This is a little scary, as IT bands have a tendency to lock up at a fairly precisely appointed time. On Thursday, it was tight and sore after 40 minutes. So, it was with some trepidation that I began my treadmill run this morning. The goal for to go 100 minutes, that's what my coach set for me to do. However, any pain was supposed to get me to stop immediately.

With that in mind, not really, but it sounds good, I started reading "Brain Training for Runners" last night. The idea that pain is something that starts in our brain and not in our muscles was fascinating. So, as the inevitable twinges, tightness, and spasms would come about, I overruled them with my brain. I literally visualized melting the spasm, relaxing the muscle, ignoring the pain. 111 minutes later, I completed my 13.1 mile treadmill run. This was pyschologically important as I have a half marathon in 6 weeks. Now I have no doubt about my ability to run the distance recovering from my latest physical malady.

Of better note, the run was entirely done in zone 1 and 2 and I managed to keep close to 8:20 pace. This bodes well for my race goal of running just at or under 7 minutes/mile. But, too early to start thinking about that.

Years ago I went running with an ultramarathoner. He talked about regularly checking every muscle in his body throughout a race and literally making sure that he would alternate different muscles throughout a race. I kind of did this today as well, varying my speed by 0.1mph with regularity, thus assuring a very slightly different gait. I would occasionally focus on my toes and feet and how I was landing. That said, heel striking was NOT GOOD. The few times I landed on my heel, my low back immediately felt like it was going to spasm. This brain signal was probably good and instead of ignoring it, I focused on landing on the balls of my feet. Downhill running (while running on flat ground), like downhill swimming, is not a bad idea.

When I look back at the last 2 1/2 weeks, I can be quite happy. I missed one workout (the day after my back was set off). And while my coach adjusted my workouts, I put in more time than I ever have for this time of the year. My HR and pace are going great in all three disciplines. It's been a huge mental challenge, however, especially with end of year work issues (I need to take some vacation time). But, that's what triathlon is all about to me, being sharp mentally. Today's treadmill was all about the brain. You don't run on a treadmill for 111 minutes without being focused ("The best of the Beach Boys" helps, but only so much).

A good week

2008-11-21T18:53:00.000-08:00

Had a pretty good week of both work and training. Especially good with my daughters in California for a Sci Fi convention and three days alone with my wife. We figure that we've had time away from our kids (just the two of us) for somewhere less than one month over the last 21 years! It's been a great 21 years, but it is nice to spend some time alone together.

I swam this morning (3000 yards) and really feel like my swim is right back on track, even more than on track. My volume is starting to regularly approach 3000 yards, something that I've never done before. This will serve me well for the 1/2 ironman distance of 1.2 miles, but will prepare me for upping my volume to closer to 4000 yards in preparation for the Long Course next October (with a 1.8 mile swim). I'll have to pay close attention to my shoulders, but they seem to be handling the volume thus far. I've now told several people of my goal to get my 1/2 ironman swim time down to close to 30 minutes. If I tell enough people, I'll have to do it!

Finished work at noon today and went to lunch with my wife, followed by a 35 minute walk. We talked about life in general. I still need to get control of my work life so I can enjoy the rest of my life! Came home and played a weird game of Scrabble (started off with 4 "O"'s) and then did 45 minutes on the treadmill.

Hillary Clinton is going to be the next Secretary of State. "Team of Rivals" is also one of my favorite books (I even got it autographed by the author). I think that this is a great choice. OK, so I let myself introduce a little politics into my blog.

Time to watch a movie...we're watching "A Beautiful Mind"

California (70.3, that is), here I come

2008-11-15T17:25:00.000-08:00

It's been two weeks since my last blog. I've thought about writing things down a number of times, but, I admit, I've just been either too busy or too tired. It is now four weeks since the Halfmax in Nevada. The time since then has been a mixture of ups and downs. Obviously, the excitement of qualifying for World's has been a lot of the up feeling. The end of the season "rest" has probably contributed to some of the down feeling. I'm not sure if the lack of endorphins has contributed significantly to how I've been feeling, but it certainly has had an impact.

The last couple of weeks have been a microcosm of the issues and challenges that I face in life. Owning two businesses certainly has its stresses and I've had a lot going on in terms of both in the last few months. A couple of weeks ago I was feeling an incredible amount of fatigue. I get this "sick" feeling that I think I can relate to fatigue, and it was really strong. Ironically, I did a good swim about a week ago and felt much better afterwards. Yesterday, I swam 2700 yards in the morning and realized that I was much more relaxed at work. Things that would have set me off a week earlier, didn't even make a dent yesterday!

It's interesting how the balance between work, family and triathlon training comes about. For me, triathlon helps me relax, keeps me grounded in some level of normalcy, and keeps me fit and healthy. That said, my family is the most important thing to me. Work is not a job for me, which is both a good thing and a problem. I don't know how to do anything at less than 100%. I put all my energy and effort into everything I do. This creates a lot of challenges.

When my stresses at work are high, training helps me to deal with it, but dealing with the additive fatigue puts further stress on me. At this point of my life, I would rather work less and train more. My rest break has helped my mind. That said, I'm ready to start thinking about my next race, the California 70.3 in Oceanside the first week of April. I've done the race three times in the last five years. In 2004, just getting back into tri's I did 6:08, the next year 5:49, two years ago, with a year of good coaching under my belt I did 5:13. Can I go under 5 hours this coming year? We'll see. I really like the course and can pretty much visualize most of the race having done it three times.

A few weeks ago, my coach told me to take my mind off training and to not think about my upcoming race season. Well, my rest "break" is over and it really feels good to be able to start thinking about California. I know what I have to do to be successful. I can definitely improve upon my swim from past years. The Halfmax and recent training suggest that I can get my swim time down to somewhere between 30 and 33 minutes (best previous time has been 36). My running improvement in the last couple of years tell me that I can break 1:40 on the run (best time 1:45). My biggest challenge will be the bike. It continue to be strong, but I haven't had a major breakthrough in the last two years. I really want to get my bike time down closer to 2:38 (it's a hilly course, my best time is 2:45). If I achieve all of these goals I can actually get down to 4:57. That could make me fairly competitive in the 50-54 age group. Well, there, I've written it down and said it. Now, I have something to shoot for. Ironically, it doesn't really matter what I do at the race. It really is all in the journey!

10K for fun

2008-11-02T19:55:00.001-08:00

I've really wanted to just get out and run, so that's what I did today. With permission from my coach, I entered a local 10K, gave it everything I had and actually had a pretty good time. I even managed to get 10th male overall and got a medal. It wasn't my best 10K time ever, but it was yet another hilly course. I wore my heart rate monitor but covered the heart rate reading. I just tried to keep running as hard as I thought I could run. I only looked at the heart rate results afterwards. Typically, my lactate threshold is right around 166. I hit 174 at the end of the first mile (a little downhill, and I did it in 6:40), and then maintained a heart rate between 172 and 176 the rest of the way. My pace for the last five miles ranged from 7:20 to 7:35, but it seemed like it was either uphill or downhill. I did pretty good going fast on the downhills and backing off the effort slightly and going hard on the uphills. My average heart rate for the entire run was 172. So, truly a lactate threshold workout. My final time was 45:36, good for 10th male overall and 2nd in the 40-49 age group. I'm still fighting some residual fatigue from the half ironman, but probably more so from work related stress. Mentally, it felt really good to race. This is my challenge right now. I know that I'm mentally ready to get back into training, but I still feel like my body is trying to tell me something. What it's trying to tell me I don't have a clue, as I tend to feel worse the less I do. I'm supposed to alternate exercise with rest days this week before getting back into training.

Getting back to "work"

2008-10-30T21:08:00.001-07:00

I have to admit, I've been too tired to write in my blog for the past week or so. Work has been pretty busy with long days and feeling too tired to do anything by the time I get home, which some nights has been close to 8 or 9 pm. My body has been feeling terrible, my shoulders and joints and neck have been aching. So, what did I do?

Last night I got home and ran 3 miles at a pretty hard pace. I didn't warm up, which I wouldn't suggest to anyone, but I only had about 25 minutes before a dinner meeting. That said, running hard allowed some of those endorphins to kick in, which made me feel better!

I met with my coach last Friday and planned out the coming year. More on that later.

Back to work

2008-10-21T20:24:00.001-07:00

Although I put in a full day yesterday, today was exhausting. I left the house at 6:30am and got home at 7:30pm. Now, that's rest! Not really, and in fact, I was pretty exhausted by the time I got home. I finished my day doing a political campaign talk to a group of seniors. It was fun. It's always interesting how I can keep going and have the adrenaline keep me full of energy, but the moment I finish, I'm pretty much ready to collapse. There are probably some racing/training corrolaries.

So, no training at all this week. I have to say that I'm kind of enjoying it. I'm eating a lot, a little weight gain probably won't kill me, and I'm just trying to do what my body seems to be asking me to do.

That said, I can't help but start thinking about next year, but I'll wait until I meet with my coach later this week.

Race Post Mortem

2008-10-20T20:22:00.000-07:00

My coach (www.joghard.blogspot.com) doesn’t like spending a lot of time obsessing over what happened during a race. My obsessive compulsive nature always pushes me to rehash my races and delve into every aspect and detail. I’d say I can do this more easily because triathlons are my hobby, but the fact of the matter is, I’m the same way about my work. I find that it’s probably healthier for me to be this way with triathlons, however, as the end result is greater fitness.

So, there are a number of things that are of interest to me in looking back at the race. The first thing is that I am very happy with my swim, but know that I am capable of continuing to get better. One can never be sure about swim race times, but Dave Clark, who finished second in my age group did the swim in 27 minutes. He’s done the 5430 long course with me and consistently swims 10 minutes faster. At Halfmax he had one of the best swim times and I was only 6 ½ minutes slower! My swim effort was quite solid, and I finished the swim feeling good, so I know that with continued hard work I can continue to improve. I know that I can continue to learn to swim harder and continue to dial in my effort.

The bike was notable in terms of good pacing. There’s no question that I paced myself well, insofar as only a few people passed me after the first 10 miles or so, and I passed a number of people towards the end of the bike. That said, my quads were obviously not ready for the hills and so I need to be better prepared for my next race (California 70.3), which has some significant hills in the middle of the race. In the first 18 miles I did a good job keeping close to my goal wattage efforts. While I don’t know what my wattage was for the rest of the race, the fact that I passed people and that I felt my pacing to be similar tells me as much as the power meter. Of interest, most of the people who finished behind me had slower bike times.

Starting the run with quads that felt like they were going to seize up was an incredible learning experience. While the “fear” of my quads going into spasm may have kept me from going faster, it also forced me to stay within myself and really look at my whole body as I ran. I kept checking my stride, my form, my legs, and tried to adjust them to keep from getting into trouble. I’m pretty sure that my pace for the first 5 miles was pretty reasonable, probably under 8 minute/mile pace. Almost no one passed me, and I passed a number of people. Since my breathing corresponded to my effort, I’m pretty sure that my effort was on target. Interestingly, when Rich passed me with a mile to go and I sped up, my legs felt surprisingly good, but it was way too much exertion for my body to handle. I’m pretty sure that the energy I needed to expend due to my quads ultimately kept me from going faster. In a way, I really learned a lot. Again, looking at the race results, most everyone after me had slower run times. I know that I’m capable of running faster (based on my training). I think what I’m proudest of is that despite the pain in my quads and the “fear” of them locking up, I kept going and actually had a decent run.

Finally, as I look at the other times, I was only 15 minutes out of 5th place in my age group. In terms of my future goals, this gives me a lot of confidence. I know that the time is there for me to make up with further training and improvements.

So, I now get a week of no training or exercise whatsoever. My coach says that this is as much necessary for my mental state as my physical and he’s absolutely right.

That said, after being away from the office for a week, my work day today was pretty brutal, although not nearly as tough as the race:). It’s
therapeutic to “obsess” a bit on my race:)

Halfmax Race Day

2008-10-18T17:02:00.000-07:00

What’s most amazing about today’s race is how my week went. Drove 4 hours Monday night, worked all day Tuesday and drove another 4 hours. Drove 5 hours on Wednesday and got to Boulder City. Felt like I was coming down with a cold, which makes sense, as my whole family came down with colds on Wednesday! Rested on Wednesday and Thursday (did get in a solid swim). Still, wasn’t really feeling good at all. On Friday, woke up feeling better, did my bike and run workouts and somehow managed to pinch a nerve in my neck. I spent the whole day trying to work out this pinched nerve! Also, my left low back was sore. I was beginning to wonder how I’d feel on race day, although I knew that none of these things would affect my ability to have a solid race! Got to bed early on Friday night (about 8:30 pm) and had a good night’s sleep.

Woke up at 4 am with my neck feeling better and my legs feeling fine. Overall, felt pretty good this morning after having a good night’s sleep. Was ready to try to achieve my goal coming in within the top 10 in my age group in order to qualify for 2009 Long Course Worlds.

Went out solidly on the swim, able to draft 75% of the time, really kept my focus on form and really felt smooth and strong. Did not take it easy, but felt like I was working reasonably hard. Didn’t kick hard at all, although did a little towards to end to help me come out of the water. I felt good coming out of the water, had my ground legs almost immediately and went through transition quickly, as usual.

The bike was brutal, that’s all I can say, there were hills the whole race. Of course, being a point to point race with a net elevation gain of over 1,000 feet, it was bound to be challenging, but this was ridiculousJ. Coming out of the transition, there was already some uphills. Focused on my wattage and really tried to be careful, keeping my wattage in the 150-200 range (upper end with uphills). Quads did have a little burning, but breathing was always fine the entire race. At mile 16 my power meter stopped working (I really have bad luck with my sub9 disc powertap). It didn’t bother me, however, as I really felt dialed it to my effort by this point of the race. It was interesting, people would pass me going uphill (as I was watching my wattage), but I would catch them and pass them on the downhills and flats. It was pretty clear by mile 20 that there were several of us racing at a similar pace. I would get passed, and then pass the person later. At about mile 40, I passed Rich Kylberg, who has very similar race times as I do (although he had an excellent race at 5430 long course this year, 5:05). Rich beat me at Boulder Peak by a couple of minutes. For awhile he would pass be on the downhill and I would pass him on the uphill. My goal today was to beat him (more on that later). As we got to mile 46, Rich had not caught up with me and we began the 10 mile and 1,000 foot elevation gain ascent (8% grade in parts) to the finish. Since my power meter wasn’t working, I have no idea what my wattage or speed was up this hill. I wouldn’t be surprised if I average 10-12 mph, but I passed a ton of people, some doing the half and others finishing the Olympic bike race. I tried to keep from pushing too hard, but really kept a very good cadence the whole way up. Only a few people passed me (two of them were women). I did stand up occasionally throughout the race to stretch my back, when I stood going up this hill, my quads started to hurt a lot, so I avoided that the rest of the way.

Forgot to mention my nutrition at this point, which I think was stellar. I filled up my quickfil with 40 oz of a mixture of maltodextrin and fructose and salt, for a total of about 450 calories. I took in 3 chocolate powergels during the first 1 ½-2 hours of the bike for an additional 330 calories. I added water to my quickfil a few times. I figure I took in 70-80 ounces of fluid and 700-800 calories.

My bike time ended up being about 3:03, my slowest half in a few years, but understandable and probably pretty good considering the course. In fact, if you assume the last 10 miles took somewhere between 45-55 minutes, the first 46 miles (net elevation gain=0) would have been done in ~2:10 and if the rest of the course had been flat, I’d have been looking at about a 2:40 bike (similar to what I’ve done at 5430 and Harvest Moon, both easier courses). Plus, I have to be happy knowing how many people I passed going up the hill. I don’t think I pushed it too hard, something tells me the run would have been tough no matter what!

So, I made it up that last hill and went through transition quickly again. The first mile was slightly downhill and I felt good, keeping a good cadence and breathing every 4-5 steps. I took another powergel at the end of the mile and some water. Then there was a mild uphill and that’s when I knew the rest of the day was going to be a challenge. My quads wanted to seize up on me almost immediately. I have to say, this feeling almost never went away the rest of the race and by the end was there for both uphills and downhills. I think I kept a good pace (no watch), and good cadence for the first 5miles, which was generally downhill, but with uphills interspersed, but the the fun really began. At mile 5 was a 1 ½ mile uphill stretch that was challenging to say the least. Again, my quads were not happy, especially as I reached the end. That said, up until this point, only a couple of people had passed me (both were women I think) and I passed a several people. One to the people I passed, Chris, 51 years old, immediately passed me back and I never caught him (until the ice tub at the finish lineJ). I got to the turnaround. Mentally, I was hanging in there at this point. It was hot out and my quads were still on the verge of giving up, and now I had a 1 ½ mile downhill to manage. I think I kept a reasonable pace, but I’m sure I was slowed down at this point by my quads. From this point on it was all uphill. Mentally, I just tried to stay focused, and in fact passed several more people. It was interesting, I would maintain a pace with them for quite some time, catch them and then pull away.

Unfortunately, at mile 12, Rich finally caught me. He made up 5 minutes on me during the run. I increased my pace to try to stay with him for about a minute, but it didn’t feel good. In fact, for the first time in the race, I started to feel a side stitch come on, so I decided not to push it. I was still worried about my quads. The last thing I needed was to have them completely seize up on me. To this point, I’d managed to run almost the entire time, only walking 2 or 3 water stations. I took in Gatorade and water at each station, up until the last one. I actually managed to catch a couple more people the last mile, but Rich flew ahead, finishing more than a minute ahead of me and leaving me in the dust. My final run time was about 1:58, again slower than last years 5430, but almost as hot and far hillier. I was very happy with my perseverance.

Until I got to the finish line I had no clue what my time was. When I saw the time reading 5:43, I was surprised. The race did not feel that long! That was interesting. Until the last few miles of the run, I really felt in control and didn’t feel like I was suffering (other than my quads) too much. I will say, that for the last 4-5 miles, my breathing would increase to every 2 steps on a number of occasions, so I was definitely putting out the effort.

They were late in posting the results and I happened to see Rich’s result first, he had gotten 9th in our age group. I knew immediately what this meant, as no one had passed me in the last mile, that meant I was 10th! Since there were 10 qualifying slots for 2009 Long Course Worlds per age group, I was going to Austrailia! I will say, the adrenaline rush I had after seeing this pretty much made my legs feel a lot better!

Time to rest

2008-10-13T20:48:00.000-07:00

So, five days to go before the race. I had a one hour bike and 40 minute swim scheduled today, but I listened to the advice of my coach and cut them in half, as work and life got in the way (amazing how that happens). Did get a massage before leaving town and the spasm in my back is gone. Now, it's just time to try to relax and let everything come together over the next few days.

I had a 3 hour drive today to Rifle and worked at the State Veterans Home for a couple of hours before having dinner and watching Heroes (ok, so I admitted that). The folks at the Veterans home are always fun to talk to and they are truly amazing people. This is a generation that will truly be missed. I can't share their stories in a blog, but suffice it to say, they are the true heroes of our time.

Tim sent me a nice e-mail today reminding me not to stress over workouts this week and just make sure I get enough rest. The endorphin taper is amongst the hardest! I sometimes feel, however, that that is one of the things that allows for amazing things to happen to race day. When the endorphins hit suddenly, we can accomplish anything!

I've got my strategy mapped out, my week planned. I think I've decided not to wear a watch for the race, I can only give it everything I have, the result really shouldn't mean anything. It's the effort that matters. That's what I tell my kids.

More pain

2008-10-12T13:52:00.000-07:00

I realize that over the last seven weeks I've actually had very little time that has been pain free. Yesterday, while running, I reached across my body to uncover my Heart Rate Monitor and tweaked my right lower trapezius muscle where it attaches in my mid back. I've done this before and it's not fun. I hurts when turning or breathing. I felt it during my entire run but didn't let it bother me (good practice), and felt it during my 3200 yard swim this morning and didn't let it bother me. It will be better in a few days, as it always is. It's funny how these little things pop up in the most odd ways. I rarely seem to hurt myself while running, biking or swimming, but will tweak my back picking up a newspaper, twist my ankle walking from my car to the house stepping on a crack in the driveway, etc. I'd like to think that pain builds character, but all it probably tends to do is add stress and fatigue. Oh well, I'll live with it.

Six days to go until race day. I'm now officially in full rest/taper mode. My swim today was actually great, as it was my longest swim workout in years. I'll do a recovery swim tomorrow and should have the opportunity to swim a little on Thursday, so I'll be raring to go come race day. Other than that, my legs feel good today.

Aches and Pains and Goals

2008-10-11T12:54:00.001-07:00

So, I spent a few hours standing yesterday and, as usual, my back acted up. Such is the impact of living with a herniated disc:). Anyway, I slept 10 hours last night (yea!) and woke up feeling pretty well rested. However, my left lower back was still a little sore. I realize that at the age of 49, I rarely go through a day without some ache or pain. The neat thing is that is doesn't affect what I do. I should know this, as my dad has trouble walking too far due to spinal stenosis, yet can play a fierce game of ping pong or basketball. It's all in your head! Well, not really, because there are consequences at times, but that's the balance we all have to figure out.

So, today was my last major brick workout prior to Halfmax. I had 75 minutes on my bike/computrainer, including 2 x 20 minutes at Halfmax power/heartrate. That went well and then got off the bike and quickly changed and went outside for my run. The idea was to do 8 miles, starting at presumed Halfmax pace (7:45) and alternating each mile back and forth with a slightly slower pace (8:15). It was cold out, so I wore my long pants and long shirt and gloves and went for it. I was really looking forward to this workout, as it would show me where I am for next weekend.

Well, I went out at what I thought was Halfmax pace/effort, but went a 'little' too hard and actually did my first mile in 7:12. The next 'easier' mile was in 7:37. After that, I settled in pretty well to alternating my paces and did the last three "hard" efforts in 7:34, 7:33 and 7:24. The last three 'easier' efforts were 7:58, 7:46 and 7:41. What was interesting was that the "hard" efforts, albeit breathing harder and running faster, felt easier than the 'easier' efforts. Go figure! So, in the end, I average 7:26 for my Halfmax efforts and 7:45 for the 'easier' efforts. My HR also held up through the workout, starting at ~156 and ending at ~158. I visualized next weeks race throughout this run, especially at the end.

With that in mind, what are my goals next week?

My best half ironman swim ever was just under 36 minutes. I'm swimming much better than ever and I'm hoping to do the swim in between 32 and 34 minutes.

The bike is hard to judge. I'm biking well, my wattage is up, but I don't know the course. The First 46 miles have a lot of rolling hills and the last 10 miles is uphill, apparently with a mile @ 8% grade at the end. I will be happy with 2:40, but figure I could go as fast as 2:36. I've done 2:31 at the 5430 long course and 2:45 on the hilly California 70.3 course. So, I'll hope to go between 2:36 and 2:45.

Now for the run. Originally, I was aiming for 8 minute pace, but todays workout must give me pause. Despite the fatigue towards the end of the race, the realization that running slower seems harder than keeping a quicker pace is something I want to focus on and hold on to. The first five miles is mostly downhill, and I should be able to run easily and fast, perhaps keeping a 7:00 to 7:30 pace. The next three miles are rolling hills and I think that staying close to 7:30-7:40 pace here is reasonable. What I then don't know, is how I'll handle the last five miles of gradual uphill running. I know that I can give the effort, but don't know what kind of pace I'll actually keep. I'm now hoping to stay close to 8:00 pace on this portion. If I average all of this out, I think that maintaining 7:40 pace for the run is doable. This would put me right about 1:40 for the run. I'd love to go under 1:40, as that would mean I've really arrived at being competitive in my age group (especially next year when I turn 50). So, I'd like to aim for a run between 1:39 and 1:45.

I don't know the make up of the Transition areas, but will assume 4 minutes for T1 and 2 minutes for T2. Transitions are 'my thing', where my obsessive compulsive behavior comes in handy. My transition times are always amongst the fastest.

So, what does that add up to? It puts me in a range between 4:51 and 5:10. My original goal was 5:05. I'd love to break 5 hours. Actually, I think that any time in this range gives me a good chance of a top 10 finish in my age group and a trip to Austrailia next October. If I can break 5 hours, my confidence for next year racing as a 50 year old will be sky high:)

Giving back

2008-10-10T19:01:00.000-07:00

I spent almost two hours today speaking to a group of high school students. While I was there to talk to them about health care and being a doctor, I found myself (as I often do) talking more about what it takes to be successful in life. One of my favorite statements when I speak to students is that if you can focus your time and energy on anything you do for a finite period of time, you can be successful in life. I believe this with all my heart. When I see my youngest daughter spend hours editing video on her computer, or hours practicing her latest song, I know that she will be successful in whatever she ends up doing.

One of the students asked me at the end what I would want to be if I wasn't a doctor. At this point in my life, I told her, I wish I could be a professional triathlete! Obviously, I'm too old and too slow to be competitive, but the idea is there. I would happily take the opportunity to devote my full time to training. Why? I think for a few reasons. There is no doubt that I have a competitive streak, but I think I am more fascinated by the possibility of what can be done if one sets there mind to something.

I'll use thought when I write tomorrows blog, where I'll set my goal for Halfmax, which is just 8 days away. I'll preface that blog with a little history. My first Half Ironman was California in 2004 (6:08). I followed that twice in California, 2005 (5:50), 2007 (5:13). I also did the 5430 Long course in 2005 (5:29), 2006 (5:18) and 2007 (5:07). I wasn't planning on doing a half this year as I felt last year that it was doubtful that I could be competitive in the 45-49 age group. I obviously have changed my mind and my first and foremost goal is top 10 in my age group at Halfmax. That gets me qualified for Long Course Worlds in Austrailia in October 2009.

Standing and speaking for 2 hours is actually far more difficult than running for two hours! My back is always a constant reminder of that fact.

Fatigue and Stress

2008-10-09T15:16:00.000-07:00

I've learned so much about my body over the last year. One of the main things is how so many aspects of our life affects our fatigue level. Certainly, training for four hours can induce fatigue, but so can lack of sleep and a lot of stress.

The last few months have been amongst the most stressful of my life. Running a large business that by its very nature must run on a very narrow margin is difficult enough. Add on the daily personnel issues and throw in a few unexpected curveballs and you have a prescription for a very high stress level. Before I used to train so much I actually think that I just tended to keep the stress bottled up. My training has not only put me more in tune with my body, but does make me a little more sensitive to the increased stress. That is, the fatigue from four hours of training can certainly be magnified.

On the other hand, the fact that I knew I had three days off this week did wonders for my overall stress level and yesterday made me feel like I could train all day! Ironically, I only had six hours of sleep on Tuesday night (I really need eight), and today I probably felt the impact of the lack of sleep (plus the four hours of training). That said, I did sleep 10 hours last night. This actually proves two points about sleep. The major affect of a bad nights sleep is probably two days afterwards. You don't completely make up for lost sleep in a linear fashion. Losing two hours and then getting two more hours does not completely make up for the lost sleep. So, I think that after another good night's sleep tonight, I'll be back on track.

The good news is that I have a coach. Tim (www.timluchinske.blogspot.com) picked up on my fatigue level today and moved Friday's workout to Saturday. I was already thinking the same thing, which is why it's good to have a coach. Without one, I'm not sure what I would have done, and would have expended additional energy and increased stress trying to figure it out.

Nine days to go before my race. As Tim always reminds me, the work is already done, I can't get any more fit. As my family knows, I do tend to obsess a bit (ok, a lot) about my races. Again, another good reason for a coach. I can only do what I'm told from here on out. That said, it's time to start getting in the right mental state for the race. For me that means getting locked into the effort I want to put forth on the swim and then again on the run. The bike tends to take care of itself. More on race strategy another day.

Swimming Breakthrough

2008-10-08T13:51:00.000-07:00

My dad has been bugging me for years to keep a journal. My dad has been keeping a journal every day for many years. It is inspirational, but in some ways has been daunting. So, this will have to do. As of late I've been inspired by regularly reading my coaches blog. So, this seems like a good idea.

I'm 10 days out from doing the Halfmax National Championship in Boulder City, Nevada. If I place in the top 10 in my age group, I'll qualify for the Long Course Worlds in 2009 in Austrailia. That's my goal. I'm getting over an injury to my right 12th rib that seems to have left me biking, running and swimming better than ever!

I had an incredible breakthrough swimming today, getting my stroke count for 25 yards down to as low as 10, but averaging 13-14/25 yards for my 100's. I actually managed to do these in ~ 1:20. For some, that might be slow, for others, it might be fast. It wasn't that long ago (perhaps as much as a couple of weeks), that my stroke count was closer to 18/25 yards for my 100's. For me, it's been a continuous improvement. What continues to amaze me is the difference in speed between easy and hard efforts. But I finally seem to be learning how to bridge that gap and not to focus on going hard, but on having solid form.

I'm off work for a few days, and really feel relaxed. I'm sure that doesn't hurt. The mental aspect of training becomes more apparent to me every day. It is probably not a coincidence that I had my best swim ever on a day that I was totally relaxed and at peace with myself. My stress level from work has been at an all time high for the last month. I sometimes want to add hours to my training log to account for this!

So, yet again, I'm in search of the perfect taper. Ten days to go. Monday was a recovery swim and bike. Tuesday was an easy swim in the middle of a 14 hour work day that included almost 4 1/2 hours of driving, giving two lectures and attending two meetings. Today was a 2 hour ride on the Computrainer in the morning, and an easy 5 mile run. Then, the swim! Ten days to go. We'll see what my coach gives me to do, I always follow his instructions and it has almost never led me astray. I tend to set a PR at over 70% of my races for the last three years.

I'm already looking forward to Friday's workout, which starts with a 2+ hour half ironman bike with a brick to 4 miles at race pace alternating each mile with a mile at race pace + 30". I'm excited about this, especially as I've become more aware of how my effort for these paces feel. My latest epiphany is that running easy is different than "jogging" for me. In fact, trying to "jog" slowly, seems to actually be harder on my body than running easily. I can't wait to put this into effect on Friday!