Because I Can...

2009: A Year to Revere

2010-01-01T18:28:00.000-08:00

Two thousand and nine was a year to revere, chalk-full of 135 days of training, four trips to Lake Chelan, three Century ride, two pairs of running shoes, one coach who never, never, never let me quit - and a title I will relish for a lifetime: Ironman.

For those reasons alone I approached the New Year with a bit of trepidation – worrying that my best days were behind me. But ringing in 2010 with a 5K and polar plunge in Lake Washington affirmed that IMC was merely a foreshadowing of fantastic adventures adhead.

In 2010, three things remain true: You get what you give. Life is better when shared. Anything is possible.

Next up, Escape from Alcatraz: May 2, 2010 (with a few training triumphs along the way...)

P.S. “Pain in weakness leaving the body.” (U.S.M.C.)

Can't figure out what to get the athlete on your list? Here are a few ideas from Coach Lesley!

2009-12-06T12:12:00.000-08:00

CL’s Top 12 Holiday Gift Ideas for your Athlete

Have fun and Happy Holidays!

1. Gift Certificate for a Great Coach!
http://www.CoachLesley.com

2. Premium Eva Foam Roller
http://www.power-systems.com/p-2972-premium-eva-foam-roller.aspx
12"L x 6"Dia. - Round

3. For trail running, cross-country skiing, outdoor adventures…
Ultimate Direction Wink (lightweight women’s running backpack)
http://www.GearZone.com/Ultimate-Direction-Wink-p/210-10505-1.htm
Ultimate Direction Wasp (lightweight men’s running backpack)
http://www.GearZone.com/Ultimate-Direction-Wasp-p/210-10503-1.htm

4. A slightly bigger ticket item… but something any runner or triathlete will love… a
Garmin Forerunner 305 or 310xt.
https://buy.garmin.com/shop/shop.do?cID=141&fKeys=FILTER_SERIES_FORERUNNER
This watch can tell you how far you’ve run, how long it took, your pace/mile and all sorts of other information. You can also download your workout data to your computer or upload a new course to the watch. Endless possibilities!

5. Running Vest
A great running vest is an essential piece of gear if you are in Seattle or anywhere that is cold but not freezing. Buy a cool vest from your athlete’s favorite store or favorite coach. 

6. Music
Although CL teammates know that Coach Lesley is not a big proponent of music while you run, she does think music can be a very useful tool for those long indoor trainer rides or cross training at the gym. So, an iTunes gift card, a custom-made play list (or a pre-mixed one) for your athlete can get them through the winter indoor workouts!
(Check out the Nike Sport Music page on iTunes where you can create and share your own sport mixes.)

7. Body Glide
Body Glide Skin Formula looks a lot like a stick of deodorant, but in fact is a wonderful invention that keeps your skin from chafing on those long workouts! It’s non-greasy, non-oily formula helps prevent saddles sores, blisters on feet, chafing and cracked skin. It’s natural, hypoallergenic, water/sweat resistant and safe on wetsuits. If you're shopping for stocking stuffers – this is an absolute must! Body Glide can be found at Speedy Reedy or any of your local running/triathlon shops.
www.bodyglide.com

8. Books & Movies
For the readers in the crowd…maybe a book they do not already have. Examples:
Lore of Running by Timothy Noakes, MD
I Run Because I Am Nuts by Bob Schwartz
Without Limits (DVD: the story of famous 1970s runner Steve Prefontaine)

9. Chocolate Milk (Moo)
For something simple, cute and necessary! A case of low-fat, organic chocolate milk (Horizon is a great brand, sold at PCC and most local grocery stores), is a superb post workout fuel and does not need refrigerating.

10. For the athlete who has everything (including every piece of athletic apparel on the planet):
Running Shoes
Every few months a runner needs fresh pair of running shoes. You may not want to buy your athlete the actual shoes unless you know what model and size they wear but, you still have a few options. Buy what you think they wear at a store like Super Jock N Jill that will let you’re your athlete return the shoes and find what they need or, buy a gift certificate.

11. Smart Wool Socks
I don’t run in anything else! Nothing manages moisture, regulates temperature and repels odor like wool… and Smartwool is the softest wool ever! https://www.smartwool.com/default.cfm

12. Slim Pocket Race Number Belt
For your triathlete … a fabulous race belt … once of the few belts that lets you attach your race number, hold gels AND it has a small, think pocket.
http://www.fuelbelt.com/accessories/race.html

Pain is temporary, pride is forever.

2009-08-31T05:43:00.000-07:00

14:42:09

http://www.nasports.com/results/can2009prelim.html

16:59:03

2009-08-28T16:20:00.000-07:00

sister madonna, my new she-ro:

http://en.wikipedia.org/wiki/Madonna_Buder

http://www.rolemodelsofhealth.com/index.php?position=sisterbuder

http://www.youtube.com/watch?v=nUp9v8A46dk

for play-by-play, click this:

2009-08-27T21:38:00.000-07:00

http://twitter.com/IrongirlSeattle

I am ready!

2009-08-23T19:36:00.000-07:00

My new pal and two-time Iron(wo)man Eileen, shared this with me (below); give it a read & see where it takes you.
**

To the IM-Virgins, the veterans, and everyone in-between...

Right now you've all entered the taper. Perhaps you've been at this a few months, perhaps you've been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match.

You've been following your schedule to the letter. You've been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until Nove mber to erase. Long rides were followed by long runs, which both were preceded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college.

You ran in the snow.
You rode in the rain.
You ran in the heat.
You ran in the cold.

You went out when others stayed home.
You rode the trainer when others pulled the covers over their heads.

You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you've already covered so much ground...there's just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lays before you...and it will be a fast one.

Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, we ll-earned rest. While this taper is something your body desperately needs, Your mind, cast off to the background for so very long, will start to speak to you.

It won't be pretty.

It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren't ready. It will try and make one last stand to stop you, because your brain doesn't know what the body already does. Your body knows the truth:

You are ready.

Your brain won't believe it. It will use the taper to convince you that this is foolish - that there is too much that can go wrong.

You are ready.

Finishing an Ironman is never an accident. It's the result of dedication, focus, hard work, and belief that all the long runs in January, long rides in April, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, "How will I ever be ready?" to the last long run=2 0where you smiled to yourself with one mile to go...knowing that you'd found the answer.

It is worth it. Now that you're at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it.

You are ready.

You will walk into the lagoon on August 30th with 2000 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You'll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for so VERY long is finally here.

The bagpipers will walk across the beach. Steve King will ask you to sing along. You will.

O Canada!
Our home and native land!
True patriot love in all thy sons command.

With glowing hearts we see thee rise,
The True North strong and free!

From far and wide,
O Canada, we stand on guard for thee.

God keep our land glorious and free!
O Canada, we stand on guard for thee.
O Canada, we stand on guard for thee.

You will tear up in your goggles. Everyone does.

The helicopters will roar overhead.
Maranatha will roar. The splashing will surround you.

You'll stop thinking about Ironman, because you're now racing one.

The swim will be long - it's long for everyone, but you'll make it. You'll watch as the Penticton Lakeside Hotel grows and grows, and soon you'll hear the end. You'll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what's happening, then you'll head for the bike.
=2 0
In the shadows on Main Street you'll spin out of town - the voices, the cowbells, and the curb-to-curb chalk giving you a hero's sendoff. You won't wipe the smile off your face for miles as you whisk along the lakeside, past fully stocked, silent aid stations for the run to come.

You'll spin up McLean Creak Road. You'll roll down towards Osoyoos, past the vineyards glowing in the morning sun. You'll settle down to your race. The crowds will spread out on the road. You'll soon be on your bike, eating your food on your schedule, controlling your Ironman.

Richter Pass will come. Everyone talks about it, but it's really nothing. You'll know this halfway up, as you're breathing easy and climbing smoothly. Look to your right. Look how high you're climbing. Look at all the bikes below, still making their way there. You're ahead of them. All of them.

You'll climb over Richter, and descend to the valley below. You'll ride the rollers, one at a time. You'll start to feel that morning sun turn to afternoon sun. It's warmer now. Maybe it's hot. Maybe you're not feeling so good now. You'll keep riding. You'll keep drinking. You'll keep moving. After all, this i s just a long training day with valet parking and catering, right?

You'll put the rollers behind you. You'll head into the Cawston out and back. You'll put on your game face, fighting the urge to feel down as you ride the wrong way for what seems like hours. 10 miles in, you reach special needs, fuel up, and head out.

By now it'll be hot. You'll be tired. Doubts will fight for your focus. Everyone struggles here. You've been on that bike for a few hours, and stopping would be nice, but you won't - not here. Not today. You'll ride on leaving Cawston behind you and head for the final showdown at Yellow Lake.

You'll grind the false flats to the climb. You'll know you're almost there. You'll fight for every inch of road. You'll make the turn towards the summit as the valley walls close in for the kill, and put your head down. The crowd will come back to you here - the cars are always waiting to cross the summit, and you'll soon be surrounded in the glorious noise that is the final climb of Ironman Canada. Let their energy push you. Let them see your eyes. Smile when they cheer for you - your body will get just that little bit lighter.

Grind.
Fight.
Suffer.
Persevere.
Summit.

Just like that, you'll be descending. 12 miles to go, and no climbing left. You'll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come - soon! You'll roll back into town - you'll see people running out. You'll think to yourself, "Wasn't I just here?" The noise will grow. The chalk dust will hang in the air - you're back in Penticton, with only 26.2 miles to go. You'll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2.

You'll roll into transition. 100 volunteers will fight for your bike. You'll give it up and not look back. You'll have your bag handed to you, and into the tent you'll go. You'll change. You'll load up your pockets, and open the door to the last long run of your Ironman summer - the one that counts.

You'll take that first step of a t housand...and you'll smile. You'll know that the bike won't let you down now - the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a Penticton summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long.

That first mile will feel great. So will the second.
By mile 3, you probably won't feel so good.

That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You'll see the leaders coming back the other way. Some will look great - some won't. You might feel great, you might not. No matter how you feel, don't panic - this is the part of the day where whatever you're feeling, you can be sure it won't last.

You'll keep moving. You'll keep drinking. You'll keep eating. Maybe you'll be right on plan - maybe you won't. If you're ahead of schedule, don't worry - believe. If you're behind, don't panic - roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded.

How you react to the changes in your plan will dictate your day. Don't waste energy worrying about things - just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don't sit down - don't EVER sit down.

You'll make it to halfway at OK Falls. You'll load up on special needs. Some of what you packed will look good, some won't. Eat what looks good, toss the rest. Keep moving. Start looking for people you know. Cheer for people you don't. You're headed in - they're not. They want to be where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy - you'll get it right back.

Run if you can.
Walk if you have to.
Just keep moving.

The miles will drag on. The brilliant Penticton sunshine will yawn, and head for the mountains behind the bike course...behind that last downhill you flew down all those hours ago. You 'll be coming up to those aid stations you passed when you started the bike...fully alive with people, music, and chicken soup. TAKE THE SOUP. Keep moving.

You'll soon only have a few miles to go. You'll start to believe that you're going to make it. You'll start to imagine how good it's going to feel when you get there. Let those feelings drive you on. When your legs just don't want to move anymore, think about what it's going to be like when someone catches you...puts a medal over your head...

...all you have to do is get there.

You'll start to hear town. People you can't see in the twilight will cheer for you. They'll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, when you left on the run, and now when you've come back.

You'll enter town. You'll start to realize that the day is almost over. You'll be exhausted, wiped out, barely able to run a 10-minute mile (if you're lucky), but you'll ask yourself, "Where did the whole day go?" You'll be standing on the edge of two feelings - the desire to finally stop, and the desire to take these last moments and make the m last as long as possible.

You'll hit mile 25. You'll turn onto Lakeside Drive. Your Ironman Canada will have 1.2 miles - just 2KM left in it.

You'll run. You'll find your legs. You'll fly. You won't know how, but you will run. You'll make the turn in front of the Sicamous in the dark, and head for home. The lights will grow brighter, brighter, and brighter. Soon you'll be able to hear the music again. This time, it'll be for keeps.

You'll listen for Steve King, or Mike Reilly, or Whit Raymond. Soon they'll see you. Soon, everyone will see you. You'll run towards the lights, between the fences, and into the nightsun made just for you.

They'll say your name.
You'll keep running.
Nothing will hurt.

The moment will be yours - for one moment, the entire world will be looking at you and only you.

You'll break the tape. The flash will go off.

You'll stop. You'll finally stop. Your legs will wobble their last, and suddenly...be capable of nothing more.

Someone will catch you.
You'll lean into them.

It will suddenly hit you.
You will be an Ironman.

You are ready.

* I am ready. *

Anything is possible

2009-08-17T20:08:00.000-07:00

The Distance
http://www.youtube.com/watch?v=Dw6LR__wr4Y&NR=1

What it takes
http://www.youtube.com/watch?v=J8RrtppCAeM&feature=related

The life of a triathlete 24/7
http://www.youtube.com/watch?v=J8RrtppCAeM&feature=related

Battle without honor
http://www.youtube.com/watch?v=G0iblRHmRZ8&NR=1

Don't say you can't
http://www.youtube.com/watch?v=oLdi0hMkinM&NR=1

Anything is possible
http://www.youtube.com/watch?v=Bh1yMnrby3w&NR=1

On race day, you can watch it all unfold...

2009-08-11T17:19:00.000-07:00

...right here:

http://www.nasports.com/results/index.php

Subaru Ironman Canada 2009 Schedule of Events

Thursday, August 27
•9:00 am – 5:00 pm – Subaru Ironman Canada Village open
•10:00 am – 4:00 pm – Registration at Okanagan Park

Friday, August 28
•11:00 am – Press Conference at IMTV tent in Subaru Ironman Canada Village in Okanagan Park
•6:00 pm – Welcome Dinner followed by a Mandatory Meeting for all competing athletes

Saturday, August 29
•9:00 am – 11:30 am – Bike Check-in & Gear Check-in (go to the Bike Lot/Transition Area)

Sunday, August 30
•5:00 am – 6:00 am – Athlete Check-In (North end of Main St.)
•7:00 am – RACE STARTS
•9:20 am – SWIM COURSE CLOSES
•5:30 pm – TIMEX BIKE COURSE CLOSES
•Midnight –RUN COURSE CLOSES

Monday, August 31
•9:00 am – 11:00 am – Subaru Ironman Canada Registration for 2010 (Okanagan Park)

IMCan: T-21 days...and counting!

2009-08-09T19:15:00.000-07:00

Twenty one - That’s the number of days until Ironman Canada, or IMCan as it‘s come to be known in my head.

I’ve just finished my last, long weekend of training which culminated in a 20 mile run on the Burke Gilman Trail with my phenomenal training partner Cindy Lou. We spent the better part of the weekend together swimming 2.4 on Friday at RaiseTheBar and riding 80 miles of Tour de Peaks on Saturday.

And I’m pleased to report: I!am!ready!

Hard to believe just over three weeks ago I was saying my prayers to complete the Chelanman Half iron. With that event in the rearview mirror I felt strong, then uncertain, and now surer than ever that I cannot fail on race day.

I’ve learned so much in these last few months and even more in recent weeks. The lessons run the gamut from the science of nutrition, to fixing a flat, and gaining some insights into my own psyche. I’ve enjoyed learning about myself, and it’s true what they say about one’s body: it will do whatever your brain tells it to. Never was this truer than last weekend’s ride in Penticton: 112 miles, two mountain passes and 107 degrees couldn’t keep me from the finish line.

But man, did it seem insurmountable then! As was the case a little over a month ago with the advent of first-ever Half Ironman, Chelanman. A mere 300 miles east of Seattle, I took most of Friday to get there. I racked my bike upon arrival and nerves were already setting in. I hardly slept but found my way to the shotgun (yep, gun) start and swam, biked and ran my way through all 70.3 miles thanks in part to the zip line underwater, tons of synthetics foods consumed on my bike, a near miss with one volunteer I encountered inadvertently (which resulted in a skinned knee and wounded ego, but otherwise unscathed). Four hours later I found myself jogging along Lake Chelan and felt strong if a bit wilted due to the 100+ degree temperature. Making it more bearable was Coach Lesley checking in and offering guidance from her bike, and ice to put in that mesh hat I made so much fun of…she’s always right, darn it! By the time I hit mile seven, 10 seemed doable (one more Green Lake, one more Green Lake), and at 11 the finish line was (literally) in sight. CL rallied the troops and up a mole hill, around the corner and – victory! – final five at 8 hours and change. I celebrated my victory by wading into the Lake waist-deep, and at “home” for my first of many ice baths. I was so giddy I couldn’t sleep, so up again at 5am I wandered back t the start/finish line to witness the kids’ triathlong to remind myself how far I’d come – and to be humbled for what I had ahead.

Fast forward: “All me, all day.” My new mantra, courtesy of Trainer Scott.

With exactly three weeks ‘til IMC, I feel more ready than ever before; thanks in large part to the best cheerleading section a girl could want, stellar coaching and tremendous training in advance. By this time twenty one days from now I expect to be finishing the bike leg and gearing up for the marathon. When I started this effort, the blog, the main event was a mere 36 wks away; In the same amount of time I’ve been training I could have spent my time giving birth, traveling Europe or earning a second degree. But neither would afford me the same reward or Return on Investment I have on this day. In other words, my confidence is through the roof.
And it wasn’t that long ago that I kicked and splashed and still couldn’t make cut off for the swim, or that I all my gear into a backpack, including toilet paper because I was so worried about being prepared, about my Plan B. I can so clearly remember my first ride in February, when I was unsure about 35 miles, and now 4 centuries later an 8 hour ride and seems silly. Another lesson learned: it’s all relative. That, and it’s all in your head.

Other lessons learned this year: It all comes down to that last 20 percent. It’s about this moment…this moment…this moment…and finding a way to be brave/fierce/strong/aggressive when it counts.

It counted in Pentictin when my bike would not behave (Colin fixed that by buying me a new one. Thank you, Colin!) I was so overheated I had chills, indicating my body’s vain attempt at staying cool in 107 degrees. “I’ve come this far…” I told myself up. And remembered, “Pain is temporary. Quiting is forever.” (Lance Armstrong)

So, knowing then what I know now, would I do it again?

In a heart beat…

“We are very near greatness; one step and we are safe. Can we not take the leap?” – Emerson

Pain is weakness leaving the body – United States Marine Corp

A humble request: pls share three songs that inspire you, I plan to create a playlist for my ride up on August 26 and I’ll *need* SOME way to pass the 7 hours alone. (Thanks, Elyse: Eye of the Tiger IS a really cool song!)

Maybe you’ve seen this before, but per the legend the root of my (ahem) affliction can be traced to this article. As it was told to me, this writer was in HI covering a golf outing and heard about the 2nd Ironman that would overlap his visit. Convinced the editors to let him cover it and when this came out, Ironman started to grow and grow.

http://vault.sportsillustrated.cnn.com/vault/article/magazine/MAG1094935/index.htm

P.S. I can’t wait to see my mom at the finish line...

It takes a village ...to train for Ironman

2009-07-22T13:02:00.000-07:00

Team Banana was in full effect on 7/11, and the support of my own personal Pit Crew came at *precisely* the right time! Here’s why…

Last Saturday’s challenge was two-fold: not only did I have my third century ride in as many months ahead of me, but equally-important the wedding of a decade-long friendship here in Seattle.

QUESTION: Could I do both?
ANSWER: With the help of Team Banana, of course!

My ride to Centrailia was organized courtesy of the Seattle To Portland. I was up with the alarm at 3:55 and wheels down by 4:30 a.m. The sun was just coming up and Mt. Rainier was in the distance…majestic! Each wave had a ten minute delay in between which was smart, but this – combined was a nasty crash that I nearly avoided and the University Bridge going up unexpectedly to let a barge(?) through – got us all off to a slower than hoped for start. Regardless I managed to get to Kent (mile 41) on time, and rolled past it en route to Puyallup, the site of Team Banana’s first pit crew engagement.

My true pals and founders of Team Banana, Carol and Jessica, took orders, made noise and played music to ensure I was well-fueled and plenty energized for leg #2; after a quick pit stop, a few chips and lotsa peanut M&Ms, I got back on the road and headed to Yelm, where they planned to meet me again – this time the soundtrack was a little different, and treats moderately adjusted, e.g. fig newtons, bananas – the works! Because of their involvement, I made record time and even went a bit further than planned thanks to their energy and enthusiasm – thank you, sisters!

I raced back to Seattle, hit the salon to meet with Cara – a goddess! - who somehow managed to make my mane into a wedding-appropriate coif, and my makeup memorable for all the right reasons, a quick stop at the gym to shower up and viola! I was wedding ready in no time!

After a few hours of rest, a peanut butter sandwich and milk, I was ready for the third leg of my weekend: 12 mi run; this was expected to be brutal in every sense but my legs felt surprisingly strong. My joints suffered a little but my pace was steady at a 9:00 mile, good for me.

Next up: Chelan man, my first half iron.

P.S. "Sports do not build character. They reveal it." - John Wooden

The finish line is in sight: 55 days and counting!

2009-07-06T19:17:00.000-07:00

By the numbers...

107: miles I will ride during next Saturday's Seattle to Portland race
94: miles Colin drove last month to pick me up from my ride along I-90's Mountains to Sound Greenway
86: laps I did in Evan's 25 yard pool today to prep for Friday's 2.4 in Kent
81: miles logged day after the 4th on Centennial Trail
70.3: miles in ChelanMan, my first "half Iron"
37: minutes it took me last Sunday to swim my first timed mile
7: weeks 'til Ironman Canada (gulp)

And one - the number of answers to the question "Why...?

Because I can.

P.S. You get what you give.

"You can't hide from Ironman..."

2009-06-23T20:47:00.000-07:00

Two weeks and two 100 miles later, my new pal Brandi has never been more right!

I completed my first *century* ride on 6/13, courtesy of Cascade's Flying Wheels event. With five time Ironwoman Jeanine leading the way, I biked north to meet my mom & Jim, and back in time to send our friend Brian off to his third tour of duty. Just over a week later I got back on The Bull (a.k.a. Fuji) complete with new tape to match her frame and did the whole thing over again - this time solo, but for a good cause: Livestrong hit Seattle and me even harder.

Now, about Brandi: I've actually never met her but during my last long ride I decided to give grad school one more try. I dialed Gonzaga's online degree hotline, indicated to Brandi how much time I'd have on my hands post training and - get this - she is *also* in training! Will keep you posted on the outcome. (And, yes - it DOES start September 1...gulp)

Next up is a big swim (1 mi.) and brick/ride (80 mi.) on Sunday. Stand by...

Cut-off times...

2009-05-29T21:21:00.000-07:00

Because I don't have all day...

2.4 Mile Swim (that's 4,224 yards, or down and back 84 times in a 25 yard pool) in 2:20
112 Mile Bike Ride (averaging 14 MPH) in 10:30
26.2 Mile Run (like the WIND!) in 17 hours (total)

Three months to go, three mantras to recite:

2009-05-28T19:44:00.000-07:00

"Pain is temporary. It my last a minute, or an hour, or a day or a year. But eventually, it will subside, and something else will take its place. If I quit, however, it lasts forever." - Lance Armstrong

"Pain is weakness leaving the body." - U.S.M.C.

(An oldie, but still a goodie...)

"What I want to be, I am now." - Roosevelt

P.S. Pics from Honolulu oceanside ride, sunset surf and sunrise ascent to Diamond Head attached.

P.P.S. Eat, sleep, breathe, Ironman...

17 weeks and 140.6 reasons (REVISED!)

2009-05-02T16:36:00.000-07:00

A forty mile ride in the driving rain last week required that I ask myself (again) *why* I am doing this? And the answer remains the same - because I can.

That, and because I've got a LOT of work ahead.

In case you required further affirmation that you're glad to be living vicariously, here's an update to my training schedule: May 30th - ride to Mt Rainier/June 21st - LiveStrong 100 mi ride/June 27th - Seattle Rock&Roll Half Marathon/July 11th - Seattle to Portland ride/July 19th - Chelan Man 70.3/July 31 - Aug 2nd - training weekend Penticton, B.C., Canada...the site where I will on AUGUST 30, transform myself into Iron(wo)man!

A few additional reasons, 140.6 to be exact follow...

»001. Makes everything else seem so SHORT.»002. The 3 week taper before the race.»003. The 4 week recovery after the race.»004. To reach down and find strength you never knew was there.»005. As much of any food or drink as I want one day each month »006. Because my dad was right: the day really IS a quarter over by 6:00 a.m.!. »007. Beats watching TV.»008. For all the times you heard someone say "I'd do one of those ... I just can't ______."»009. There’s no better use of my time »010. Or my money (gulp). »011. Moving from "OMG" to "bring it on!"»012. I am Coach Lesley's greatest challenge. »013. My training partner WhoaWoody waiting for me at the finish line,»014. ...the ones that believed. ...and the ones that didn't.»015. I’ll never have more resources or time than this year to do this, »016. The mid-way point of training,»017. Easy rides and runs the week before.»018. Finishing your last workout and smiling because you know "I'm SO ready."»019. For everyone who as ever asked you "Why?"»020. The hard-earned toe nail(s) that turned blue and then fell off.»022. A better butt »023. Becoming your *own* best example »024. Evading the double-chin.»025. Where else can someone ripping off your clothes in public be considered a benefit of a big race? (Wetsuit Strip)»026. Miles in the Run»027. To be well-prepared for my next stage in life »028. So you can answer "One." When people ask "How many days does that take?"»029. To give my brain a break and focus on this moment…and this moment…and this moment»030. To learn to use my voice every time I shreik "On your left!".»031. Eagerly awaiting the sun to come up...so I can get in the water (and then get out!) »032. Encouraging Cards, emails, texts all along the way »033. Become an expert on nutrition»034. Forces me to add stretching to my repitoire »035. Because Jay said if I can walk around the block 1,000 times I can do this,»036. To love the look of bike short and wet suits »037. One step closer to “athletic” BMI status »038. Because I gave up 500 calories every day in January to do this!»039. Getting familiar with and visualizing the course, again and again and again »040. To get there – and stay there »041. To be like Yoda: there is no try, only do or don’t do»042. To make the costly orthodics, PT, gear, etc. worth it»043. To have the confidence to stop making disclaimers »044. Takes as long as having a baby.»045. To learn keep myself company on those long, lonely rides...and enjoy it!.»046. Sharing a smile with people wearing the finishers T-shirt the next day.»047. Knowing that as you step in the water on race day - YOU MADE IT THIS FAR! Now just get home.»048. How many people can say they did anything for 12,13, 14, 15, 16...hours?»049. Knowing that you are running the same race as that lady who developed Parkinson’s »050. The Body Bugg that somehow becomes your favorite fashion accessory.»051. So that you’re a hot thirtysomething,»052. Cross training with friends new and old all year long»053. High fives from people you don't know.»054. Feeling supremely accomplished by 630 am »055. The play list»056. there is no finish line »057. First Place and Last Place get the same amount of cheers.»058. Walking to the start alone»059. Getting lapped - and then lapping “them”»060. If it was easy everyone would do it »061. Making the turn for home – on any given day, from any number of events»062. Because of who you meet, e.g. Amy S. in the Green Lake parking lot,»063. Just do it »064. You might get to be in the newspaper!»065. High fiving Scott, my mom, and Colin at the finish»066. Sunset on the run.»067. If Randy Caddell can do it with just his arms, I can certainly do it with my legs.»068. Easier than Eco-Challenge.»069. Didn't play sports in high school.»070. Because everyone knows you are training and you can't stop now.»071. For all those 3:45am mornings, when I wished my head was still on the pillow.»072. Makes US Navy SEAL training seem like a good idea.»073. Makes the Death Valley marathon seem less outrageous»074. I've had enough with my current social life.»075. Hooking each challenge or obstacle to a larger purpose – and overcoming it »076. Friends are following this blog.»077. You need to prove yourself to nobody – but do it anyway»078. You're husband already (still?) thinks I am nuts.»079. Because I love Green Lake,»080. Making the connection – and if you don’t, knowing it’s YOU that cost you your goals»081. Optimum health overall.»082. Swims in Lake Washington.»083. Three swims each week and embracing it »084. lifting three times each wk here fwd (and liking it!)»085. To check this off my bucket list»086. To say, "I am an Ironman". And always will be»087. To be an example and inspiration with my attitude & my fitness.»088. To learn how to change a tire again, and again and again »089. As Ray Allen said on the court that night, “You can’t stop me.” »090. Because I have so much going for me that others don’t,.»091. The 12-step program to make me stop hasn't been invented yet.»092. Any National Anthem, before the start, anywhere.»093. Knowing that when you wake up at 3:00am, the next time you will be VERY different person.»094. Expecting more of yourself of myself, and others»095. The shoulders swimming will force you to develop.»096. Because it was a good excuse to upgrade my Body Bugg, get a new Garmin and numerous other gadgets,»097. Makes my next marathon just a nice morning run.»098. Bragging rights for life,»099. Because the longer I'm out there, the less per hour it really costs!»100. Being there is waaaa-ay better than watching on TV»101. Finding yourself in the middle of your doubts ... finding a new meaning of being scared.»102. Finding out that you're far stronger than those doubts a few miles later.»103. Falling in step on the run and making a friend to the end, without having to say a word.»104. A pancake breakfast the day after.»105. Watching people headed home while you're headed out, thinking "I'll be there soon ..." and they cheer for you.»106. Because I hate Gu and it's a great experiment to find the 45 grams of carbs I like and have to have.»107. That feeling of ice cubes in your hat on a hot run never getting too cold.»108. Because Penticton is MUCH cooler than Kentucky this time of year»109. "WHAT I WANT TO BE I AM NOW"»110. If you can do this, you can do anything »111. Develop an iron will in *all* aspects of my life.»112. Miles in the Bike.»113. The After Shower.»114. To see if it really feels as good to do as it does in my dream.»115. And then to see if it really feels as good the second time.»116. To learn the power of commitment and determination.»117. Because for me, there's no at-bat circle, I'm all about "batter's up!".»118. Affirms everything I already knew about myself. »119. To try and finish before midnight.»120. To try and NOT wreck your achielles this time.»121. Your mom already think you're a hero - prove her right.»122. My dad»123. An M-Dot Tattoo.»124. 5000 Volunteers - all for you.»125. Hearing them say "You're almost there!" all day long.»126. Being nearly almost there - for real.»127. IPA!IPA!»128. The finish line photo-turned-holiday card for 2009 »129. Because your training partners said you were a fighter»130. The first time you think "Holy smokes - I'm doing an Ironman!"»131. Beating back the voices that say "Holy cats - you can't do an Ironman!"»132. Mile 26.»133. That moment when you KNOW you're going to make it for the first time all day.»134. Nine times around Green Lake. »135. The last mile.»136. Because the STP and a marathon on the same day sounded liek a good idea. 137. The first step after you cross the line and think "Oh, My....God....!"»138. Hearing them say my name on the PA system »139. It really *is* about that last twenty percent»139.6 Because they said I can't»140.6 Because I say I can.

37 miles in the driving rain last night...

2009-04-28T21:12:00.000-07:00

...required that I ask myself (again) *why* I am doing this? And the answer remains the same - because I can. That, and because I've got a LOT of work ahead.

A few examples are provided here, for your reading pleasure:

May 30th - ride to Mt Rainier

June 21st - LiveStrong 100 mi ride

June 27th - Seattle Rock&Roll Half Marathon

July 11th - Seattle to Portland ride

July 19th - Chelan Man 70.3

July 31 - Aug 2nd - training weekend penticton

AUGUST 30: Iron(wo)man!

Nineteen measly weeks...and counting!

2009-04-19T18:07:00.000-07:00

I know what you’re thinking, and yes - it’s been too long!

And you’re right: since I last posted an entry we’ve made history with a newly elected president, Colin and I traveled more than 6,000 miles to Washington D.C., followed by Puerto Rico, I participated in the 25th annual, 35 mile Chilly Hilly ride around Bainbridge, followed by the earliest triathlon I could find (Elma, WA. Easter weekend. ‘nuf said) - and I changed (yep, changed) venues for my maiden voyage towards Ironman 2009.

All this to say that I’m committing to short more frequent report as I enter the final five months of training (19 weeks, but who’s counting? Hint: me)

Here’s more…

Ironman Canada will occur the very same weekend (Aug. 30) as Louisville, but a bit closer to home: http://www.ironman.ca/schedule.php

After months of feeling rudderless about the outcomes of the training plan I had put together, I got turned on to Coach Lesley who’s completed Ironman Canada multiple times, and helped me find a way to register for this flatter, cooler (literally *and* figuratively) opportunity.

Since that time two events have helped crystallize my thinking about my approach to training, and what will need the most attention: the aforementioned Elma’s Easter weekend triathlon was a confidence booster – I traveled alone and was the first one to set up. (Seriously, THE first bike – victory!) I felt supremely organized and surprisingly calm given that the water was barely 50 degrees. In fact, my lips were so numb I had trouble getting water out of my bottle afterwards! I’m pleased to report that I won my age group, and even got a plaque complete with the Easter Bunny emblazoned to prove it.

But if I thought that stripping down to my swimsuit (nope, no wetsuit) , and standing all alone at the water’s edge with little more than my familiar cap and goggles on which to focus my attention was humbling, it did hardly compared to the Mt. Si Ultra Relay.

My day started with a 5:00 a.m. meet-up in Seattle, and trip south. My leg was #5 so I waited patiently for the handoff at 10 a.m. (give or take) and again at 2pm. Estimated at roughly 10-12 miles total for each runner, I was honored to be invited to join this group of athletes, felt privileged to have the opportunity and had a complete and total blast in the process!

Working in a team, and not wanting to disappoint my fellow relay-ers, helped me to pick it up on the inclines where it was needed most – I actually recited some of the very same commands espouse during Monday nights' cycling classes: make every step count, chin up, don’t forget to breathe and so forth. I maintained a steady pace under 9:00 mile and of the two teams competing under the same coach, ours finished first. I was proud, exhilarated and also faced with the stark reality of just how far I have to go.

But I also affirmed in that I’ve chosen the right path and people to help me do it. Not only will a coach help me with the finer points and important details of training, but the added benefit of working with other athletes training for something similar can only help me to gain a better understanding of what this will require – and above all, enjoy it (almost) every step the way!

The next hurdle in this training obstacle course will be a mid-May training weekend, followed by some time in Hawaii. (Where more training will occur, of course – just in a nicer setting!) In retrospect I may have started this process too early, or continued this journey alone for too long – but the burned out, seaweed-like sentiment I had in Elma has all but dissipated thanks to surrounding myself with like-minded individuals.

Here’s what one of them had to share, a quote attributed to Becky Harman: "Life should not be a journey to the grave with the intention of arriving safely in an attractive and well-preserved body, but rather to skid in sideways, chocolate in one hand, red wine in the other, body thoroughly used up, totally worn out and screaming "WOOHOO, whatta ride!"

What I want to be, I am now (Roosevelt)

Where did Ironman begin? (I knew you were curious, too.)

2009-01-01T22:30:00.000-08:00

When a group of Navy Seals started an argument about who was the fittest athlete in 1978, Commander John Collins suggested that the best way to decide would be to combine the Waikiki Rough Water Swim, the Around Oahu Bike Race and the Honolulu Marathon ... whoever finished would be a real Ironman.Fast-forward 30 years and you have the world's most prestigious one-day endurance event!

The Schedule:
http://ironman.com/assets/files/races/louisville/pdf/Schedule.pdf

The Course:
http://ironman.com/events/ironman/louisville/?show=maps

Next time it’s on TV: Ironman World Championship 70.3; NBCSunday April 12, 2009, 4:30 - 6:00

The Year is HERE! 140.6 Reasons to do an Iron(wo)man

2009-01-01T19:09:00.000-08:00

It’s been one whole month since I completed the Seattle Half marathon, and in record time for me – while it was more hilly than I gauged from the map, (and the last 3 miles were rough), I raced a fellow runner – at least a foot taller than I was – to the finish line, and won! My personal best, just under 2 hours and really felt fantastic. In fact, it felt more like a training run than a race. In other words, my planning and training paid dividends.

Since that time we celebrated Colin’s 40th birthday, relished the unprecedented snow and hosted my first-ever Christmas dinner for six family members. What’s also occurred in the month of December is an awareness that short term goals, planning for one step at a time, one training session or workout at a time, is where I’ll excel - and also where I’ll come up short if I don’t integrate this accordingly.

NEXT UP: Week 6 of 36 week training plan; Valentine’s Day half marathon and Chilly Hilly ride in Feb.

P.S. See it for yourself (gulp): http://www.youtube.com/watch?v=a_e-qTHIzZE
**

140.6 Reasons to do an Ironman:

»001. Makes everything else seem so SHORT.»002. The 3 week taper before the race.»003. The 4 week recovery after the race.»004. To reach down and find strength you never knew was there.»005. As much of any food or drink as I want one day each month
»006. To find out who you really are.
»007. Beats watching TV.»008. For all the times you heard someone say "I'd do one of those ... I just can't swim."»009. There’s no better use of your time
»010. Because I've told everyone I one day will be an Ironman.
»011. A hoarse voice still bringing people home at 11:30pm»012. Sara at UW Sports Medicine
»013. My training partner Scott waiting for me at the finish line,»014. ...the ones that believed. ...and the ones that didn't.»015. I’ll never have more resources or time than this year to do this, »016. The mid-way point of training,»017. Easy rides and runs the week before.»018. Finishing your last workout and smiling because you know "I'm SO ready."»019. For everyone who as ever asked you "Why?"»020. For the teachers then and now who believe in you, asked a LOT more, and pushed you to your limits.»022. A better butt
»023. Becoming your *own* best example
»024. Evading the double-chin.»025. Where else can someone ripping off your clothes in public be considered a benefit of a big race? (Wetsuit Strip)»026. Miles in the Run»027. To be well-prepared for my next stage in life
»028. So you can answer "One." When people ask "How many days does that take?"»029. To give my brain a break and focus on this moment…and this moment…and this moment»030. To backstroke at the TV helicopter.»031. The Crease, The Clavicle, Those C-ankles
»032. Encouraging Cards, emails, texts all along the way
»033. Become an expert on nutrition»034. Forces me to add stretching to my repitoire
»035. Because Jay said if I can walk around the block 1,000 times I can do this,»036. To see a new state for a ridiculous reason»037. One step closer to “athletic” BMI status
»038. Because I gave up 500 calories every day in January to do this!!!!!!!!»039. Getting familiar with and visualizing the course, again and again and again
»040. To get there – and stay there
»041. To be like Yoda: there is no try, only do or don’t do»042. To make the costly orthodics, PT, gear, etc worth it»043. To have the confidence to stop making disclaimers
»044. Takes as long as having a baby, nearly as satisfying, only without the morning sickness and the 21 years of bills that follow.»045. Flying with a bike case makes business trips seem EASY.»046. Sharing a smile with people wearing the finishers T-shirt the next day.»047. Knowing that as you step in the water on race day - YOU MADE IT THIS FAR! Now just get home.»048. How many people can say they did anything for 12,13, 14, 15, 16...hours?»049. Knowing that you are running the same race as that lady who developed Parkinson’s
»050. The Body Bugg that somehow becomes your favorite fashion accessory.»051. So that you’re a hot thirtysomething,»052. Cross training with friends new and old all year long»053. High fives from people you don't know.»054. Feeling supremely accomplished by 630 am
»055. the ellipse, the roller coast of life »056. there is no finish line
»057. First Place and Last Place get the same amount of cheers.»058. Walking to the start alone»059. Getting lapped - and then lapping “them”»060. If it was easy everyone would do it
»061. Making the turn for home – on any given day, from any number of events»062. Because of who you meet, e.g. Amy S. in the Green Lake parking lot,»063. Just do it
»064. You might get to be in the newspaper!»065. High fiving my fam at the finish»066. Sunset on the run.»067. If Randy Caddell can do it with just his arms, you can certainly do it with your legs.»068. Easier than Eco-Challenge.»069. Didn't play sports in high school.»070. Because everyone knows you are training and you can't stop now.»071. For all those 3:45am mornings, when you wished your head was still on the pillow.»072. Makes US Navy SEAL training seem like a good idea.»073. Makes the Death Valley marathon seem less outrageous»074. You've had enough with your current social life.»075. hooking each challenge or obstacle to a larger purpose – and overcoming it
»076. Your friends are watching on the web.»077. You need to prove yourself to nobody – but do it anyway»078. You're husband think you are nuts.»079. Because you love Green Lake,»080. making the connection – and if you don’t, knowing it’s YOU that cost you your goals»081. Optimum health overall.»082. Swims in Lake Washington in the middle of the winter in Seattle.»083. Three swims each week and embracing it »084. lifting three times each wk here fwd (and liking it!)»085. To fulfill an item on my bucket list»086. To say, "I am an Ironman". And always will be»087. To be an example and inspiration with my attitude & my body.»088. Glowsticks on the run close to midnight»089. As Ray Allen said on the court that night, “You can’t stop me.”
»090. Because I have so much going for me that others don’t,.»091. The 12-step program to make me stop hasn't been invented yet.»092. Any National Anthem, before the start, anywhere.»093. Knowing that when you wake up at 3:00am, the next time you go to bed you will be VERY different person.»094. Expecting more of yourself»095. The shoulders swimming will force you to develop.»096. Because you've always wanted to see how many iPods/iTouch(es) it’ll take,»097. Makes your next marathon just a nice morning run.»098. Bragging rights for life,»099. Because the longer you're out there, the less per hour it really costs!»100. Being there is waaaa-ay better than watching on Pay-Per-View»101. Finding yourself in the middle of your doubts ... finding a new meaning of being scared.»102. Finding out that you're far stronger than those doubts a few miles later.»103. Falling in step on the run and making a friend to the end, without having to say a word.»104. A pancake breakfast the day after.»105. Watching people headed home while you're headed out, thinking "I'll be there soon ..." and they cheer for you.»106. Understanding why that is as your cheering for people headed out when you're finally headed home.»107. That feeling of ice cubes in your hat on a hot run never getting too cold.»108. Telling folks with flat tires "It's a long day - hang in there!" and seeing them breathe and smile at everyone you see thereafter.»109. Hearing people cheer you up while your changing a damn flat tire.»110. If you can do this, you can do anything »111. Develop an iron will in *all* aspects of my life.»112. Miles in the Bike.»113. The IV's feel SO good the next day.»114. To see if it really feels as good to do as it does to dream.»115. And then to see if it really feels as good the second time.»116. To learn the power of commitment and determination.»117. Confidence.»118. To try and finish in daylight.»119. To try and finish before midnight.»120. To try and NOT wreck your achielles this time.»121. Your mom already think you're a hero - prove her right.»122. My dad»123. An M-Dot Tattoo would look swanky on your heel.»124. 5000 Volunteers - all for you.»125. Hearing them say "You're almost there!" all day long.»126. Being nearly almost there - for real.»127. PB&J and IPA (It's been awhile)»128. The finish line.»129. Because your training partners said you were a fighter»130. The first time you think "Holy smokes - I'm doing an Ironman!"»131. Beating back the voices that say "Holy cats - you can't do an Ironman!"»132. Mile 26.»133. That moment when you KNOW you're going to make it for the first time all day.»134. Nine times around Green Lake
»135. The last mile.»136. The Finish Line.»137. The first step after you cross the line and think "Oh, My....God....!"»138. Hearing them say, "Dana, You are an Ironman!"»139. It really *is* about that last twenty percent»139.6 Because they said I can't»140.6 Because I say I can.

Self-indulgence, inspiration & that last twenty percent

2008-11-11T08:06:00.000-08:00

I’ve just completed 16.8mi (that’s 6 laps of green lake, but who’s counting…) and feel good. Tight, but good

It’s thanks in large part to a shot of confidence from my new friend and comrade Jay, who is 47 and has completed six Ironman events (one just last week, in fact) and works with clients who have had strokes or brain injuries or other setbacks, had this to share:

Life is astonishingly short. Feel as alive as you can as often as you can. Be aware. This is an beautiful planet and we live in an incredible country and we are wildly fortunate to be able to do something as blatantly self-indulgent as training for an Ironman.

Amen!

That, and reminding myself, that one need not be perfect, but we must continue to get better: evolve, adapt, repeat, if you will.

This week I was up late and up early which had me back on my heels, and aiming to do the same 14 miles as last week to ensure I didn’t lose any ground. But I knew after the first step that only 16.8 would make me feel like was making progress.

And so I sought inspiration from all the folks I saw at the lake: some limping, others using a walker, “because I can” was my mantra, followed quickly by “because so many others can’t,” e.g. my pal who’s husband is staring death in the face, or other friends sidelined by injury or even those who wish they could but have a household that simply isn’t set up to be conducive to this kind of training.

Reminding myself at every turn, I asked for this: the privilege to compete and spend my time accordingly. So I channeled this by smiling at every person I recognized, in an effort to convey just that: we are so fortunate!

Thanks to Bob, who reminded me that it's time to start *acting* like an Iron Man, Lisa who created a header for this blog (which I'll post shortly -- I promise) and to Scott, my training partner, who serves as an endless source of inspiration by somehow managing to fit all this in around a demanding job and homelife.

As my cycling coach and mentor Carl, who always said, “Don’t tell me about the million reasons you can’t do something, just give me the one reason you can.” In other words, it really *is* about giving that last 20% that sets us apart.

Onward,
Dana

my second full-time job...

2008-11-02T14:44:00.000-08:00

all is well: completed 14 miles in record time this morning; feeling strong in preparation for sea half over t-day weekend;

this week successfully "rode" fuji for a bit each evening and identified a few possible mentors; joined masters' swim club and make that focus for dec.

it's easy to see how this can become all-consuming, but equally-exciting to strike the careful balance between getting the most out of this experience w/o it invading the rest of my personal life.

to-date...
hopes: finish '09 ironman in under 17 hours
fears: too many to name
lessons learned: mind over matter, e.g. it's only as tough as you make it
best practices: lotsa water & ice before, plenty of bananas/potassium after

motivation mantra: "...because i can...because i can...because i CAN!"

drs

p.s. 44 weeks & counting...

fear #1: i can't sit at my desk for 7 hours...

2008-10-22T19:55:00.000-07:00

...so how am i gonna sit on a BIKE for the equivalent of a work day?!

good Q! so i stragezied (my fave part of this adventure):

start with 20 mins every eve after work, no matter what time i got home, then worked up to 90 over the wknd

may not seem like much, but it's honestly my greatest concern...today, that is.

sat will involve 11 mi worth of running -- and did i mention my other '09 ambition?

Espanol!

i've loaded 8 discs of michael thomas on my 'pod, which should help pass the time in the weeks (months!) to come

wish me luck ...and remember, there IS no finish line!

drs
**

an excerpt from Rich Stauss (http://www.trifuel.com/triathlon/race-day-prep/mental-focus-for-the-ironman-000565.php):

"After my Kona race, a client asked me about the mental focus required for a successful race.

I went through Marine Corps Officer Candidate School in January through March, 1996. It was the coldest winter in 100 years. For one exercise we had to negotiate a very long obstacle course, which included the Quigley, a small creek, covered in ice. The instructors had us break the ice with the butts of our M-16's just so we could get in the water. For the exercise, I was the leader of a four man fire team. The other three guys were very thin runner types and they were absolutely suffering in the cold water.

The instructor yelled at them and said "I didn't put you in that water, you did. You asked for this. You have asked for the privilege of leading me and my Marines. You earn it in that water. Suck it up, Buttercup."

The body will do amazing things, when driven by the single-minded focus created through clarity of purpose. In short, identify why you want to do this to yourself and then commit your head to driving your body to the edge of your physical envelope.

In the words of Jack Palance in City Slickers, it's the One Thing..."

So, your next question is likely: How? Glad you asked!

2008-10-12T14:22:00.000-07:00

Seemingly most logical advice I've received thus far: If you can make the run your strongest leg of the event, you'll be better off. The most successful endurance triathletes come from a marathon base (Capitol City 2003). Why? Because mentally it is important to look forward to the run after completing the first two legs of the event.

Almost every other Ironman I've talked with agree that your strength and attitude about the run is a big factor in determining whether or not you'll finish the race. (I will.)

As a result, I'm in training for the Seattle Half Marathon (T-day weekend). Other "tools" of the trade:

Basic Requirements to Having a Good Ironman - Preparation, Patience, Optimism
http://www.trifuel.com/triathlon/triathlon-training/basic-requirements-to-having-a-good-ironman-preparation-patience-optimism-001159.php

36 Week Ironman Training Program
http://www.trifuel.com/triathlon/ironman-workouts/

The average hours per week devoted to training for the World Championship generally fall between 18 and 22. (For comparison, I spend approx 10/wk now.)

Average training distances for the three events:
Miles per week swimming: 7 (11.3 km)
Miles per week biking: 232 (373.3 km)
Miles per week running: 48 (77.2 km)

Glad you're living vicariously?

Next installment: review of off-season strategy, hopes & fears, e.g. OMG I can't even sit at my DESK for 7 hours, HOW am I going to sit on a bike for that long?

45 wks & counting...

drs
**
eyes on the prize

Because I Can: Iron Man 2009 (324 days & counting)

2008-10-10T20:19:00.000-07:00

a little under two weeks ago i started a journey towards ironman -- yep, The Ironman. why? it's in the title: because i can.

over the next 46 wks you can take the plunge with me. on aug 30, 2009 my training will culminate in the Ironman Louisville

Swim 3.86 kms
Bike 180.25 kms
Run 42.16

...and i've got 17 hours to finish.

consider this your official invitation to live vicariously with me over the next 300+ days.

who's with me?

drs
**
what i want to be, i am now -- roosevelt