Golfer Turned Triathlete

Worlds and Cozumel without an ACL

2010-12-05T16:49:00.000-08:00

So after Cancun, I had 6 weeks to get ready for the World Championships 70.3. In Cancun, I had resigned to the fact that the Worlds was all about getting in...and I would go to enjoyt it - every minute of it. No stress. No performance anxiety. Just take it all in. Hang out with the best triathletes in the world. That goal changed when the Cancun slot rolled down. The new goal was, "Can I go sub-5 hours?"

Well that all ended on the beach in Siesta Key, FL.

Finally feeling 100% healthy, I entered the Siesta Key Sprint Triathlon with a new jump in my step. I absolutely KILLED the 800 meter swim; finishing in 13 minutes. I averaged 24 mph on the 14 mile bike and ran the 5K in under 23 minutes. That was good for a 3rd place in my AG and a podium finish.

I went out to run with Mel on the beach...Felt great for the first mile and then out of no where..."POP" goes the weasel. I know the feeling. My knee buckled and some meniscus came loose. That is usually followed by stiffness and swelling. My knee was toast.

I came home, found a great Orthopod, underwent an MRI and confirmed that in addition to my severed ACL (which I did in 1992 and never fixed) I had a inoperable meniscus tear and early onslaught of arthitis. Dr. Mehalik confirmed that I need reconstructive surgery but racing in Worlds and in Cozumel would not do more damage to my knee. Doc was clear that it is as bad as it gets in terms of ligament and meniscus damage and overall instability of my knee.

So I took a cortisone shot and limped in to Worlds. I added significant volume to my swimming and some hard core biking leading up to the race. I limited my running to a few tempos and 1 long run. Not enough to get to sub-5 hours in Clearwater.

In Clearwater, I had an awesome time with the family and the Bartons. T-Bart promised to travel to Clearwater if I ever made it to Worlds and there he was. We had an awesome Suite at the Hyatt and had a festive two days of hanging out, eating and laughing prior to the race. One set-back was that I got "sea-sick" in a pre-race swim so I panicked a bit the night before; but Yolanda recommended these Acu-pressure bands and they worked perfectly!

There I was the night before, tossing and turning with the "fake sleep" and the anticipatory anxiety. My first worry was whether I would turn up limp on the run...that fear was compounded by the sea-sicknesses which never happened on race day. T-Bart also recommended some Pepto and that also worked fabulously.

Race day was incredible. The fastest triathletes in the world. I woke up on race morning and finally surrendered to the race, the competitors and the atmosphere. I actually entered "Cloud 9" on the beach before the gun. No body fat on anyone. No one seemed anxious. Just a bunch of men and women who looked ready to attack! All business.

The gun goes. I didn't site well. My goggles fogged. It was very rough but I got through it. 34 minutes and change. Not my best. But no sea-sickness. The next goal was to crush the bike. I was excited to try to beat my 21.1 mph in Cancun. I nailed it with a 21.3 mph. That was great considering the two big bridges we faced and a pretty strong head wind at times. I was struck on the bike by all the drafting and some terrible accidents that involved back boards and ambulances. I couldn't believe how fast life could change with one pot hole or gust of wind.

My bike race ended with fascination. I can not believe there are 2,000 people who are faster than me on the bike. I podium in local races. I am dedicated to my trainer sessions and long rides. I got CRUSHED on the bike. I felt like I was standing still. I have a lot of work to do.

I get in at 3:15 and know that I have NO shot at a sub-5. I never really had a chance. So off I go on the run. First loop the knee felt fine. A bit stiff but no stability issues and no pain. Second loop I ran in to Jason Gunter and ran with him for about a mile. He was shadowed all day by the NBC crew which was super-cool. I knew I had Cozumel with him two weeks later so we chatted about how we felt and how much we would conserve for Cozumel.

The day went by way too fast. It was one of those races where I did not want it to end. Every mile felt like a gift. The conditions were incredible. No humidity. Mid-70s. Just perfect. I accepted the mess with my knee. I was grateful that I made it in after all my hard work and the challenges from this summer. I marveled at the fact that my parents and Mel and JJ got to see me race for the first time and experienced all the hoopla. I was overwhelmed at "Ironprayer" the day before and grateful that I could experience that with Mel, T-Bart and Dad. I loved that I got through the anxiety of the week and I finished strong in 5:18. My cardio was incredible and it gave me confidence for a strong Cozumel.

There were some more "Murphy's Law" moments leading up to Cozumel. Mel's mom calls and cancels her trip to Fort Myers. Mel will not be with me in Cozumel. Apparently Mom's cat is on his last legs and it would not be right for Mom to travel. Then, the day before I am supposed to leave, I have a mix-up with Mel and my passport is locked in the Northern Trust vault. Packet pick-up ends on Friday @ 6 PM. The soonest I can get in to Cozumel is 2 PM on SATURDAY. Then, a stomach bug hits Mel and I...

Oh great...Mexico, stomach flu, late check in, Mexican bike mechanics...This doesn't look good.

I text Jason the news. I didn't want to alarm him but he should know what I am dealing with. I was planning to be the "Sherpa" and help in the event of any mechanical issues. I wanted to provide moral support as he dealt with his demons from his DNF in Kona 400 days earlier. I wanted to be there at the finish for his moment of Glory.

So after much tossing and turning, dealing with the stomach virus and celebrating my wedding Anniversary (5 years) on Friday...I depart on Saturday and everything is fine. Flights are on time and my bike gets there. The hotel is great. Incredible service. I cab it to T-1 and the mechanic puts my bike together. There is an issue with my timing chip and I don't receive any Race Schwag but I can deal with all that.

That night we meet an elite athlete and coach - John Reiker from Chicago. He is calm, cool and collected. He wants to go 9:25 on Sunday and qualify for Kona (he was a DNF on Sunday due to the heat). Jason and I go over our race day strategy. Patience on the swim. Methodical on the bike. Heat Management on the run. We learn from John that the forecast is for heat and calm winds. This works for me but scares Jason. Heat is his cryptonite.

As part of my pre-race ritual, I attempt to find a church and Vigil mass. I find one in the hood of Cozumel and it is in Spanish. I understand some of the prayers, songs and ritual. I pray hard. I am a mess. Nerves. I never pray for race times or good performances: always for safety, perspective, strength and conviction.

Back to the hotel. Fake sleep on Saturday night. I go to bed @ 9 and toss and turn. 10 Pm. 11 PM. 12 midnight. 1 AM...then its fear and anger. "Please God - I need my sleep..."How do I complete an Ironman with no sleep????" The mind is so powerful. Sanity is often so elusive.

Race morning. My stomach is still not right. I force down some toast, a banana, protein bar and some coke. I meet Jason and we head to transition. This is a cool area that feels like a jungle. I get set up with my uncrustables...I fill my tires. Re-body-marked. I am ready. Jason is ready. He seems so calm.

The pros go. We jump in the water. We're like caged animals. The gun goes and I am immediately at peace. Patience. Patience. Find clear water. Long, slow strokes. I am swimming at a "forever pace." I get through the first 600 and feel great. I turn back but don't feel the expected "down" current. I swim smooth, site well and stay calm.

At about 45 minutes, I start to struggle a bit. I start to sense that this is not going to be a sub-hour swim as I had hoped. The stroke gets short and I start to tire. But I get through it. I get out in 1:04 and I am nauseous. Not motion sick. Just nauseous from the stomach bug. I force down some water and gatorade and wait for Jason.

Jason crushes the swim in 1:14. We meet in transition and off we go. It was HOT. Hot @ 8 AM - Like 85 with 95% humidity and no wind. We get out on the bike course and follow our plan. I meet some great people!!! Patience. Methodical. Focus on heat management. We stay at 18 MPH for the first 20 miles...My right aero pad was loose and I had to fix it but overall, the bike was uneventful. The stomach issues soon passed. Jason was hurting a bit by mile 60-70, but overall, we were on our plan. He was gonna finish his first Ironman!!!

What a beautiful bike course. The most beautiful bike course I have ever experienced. 3 loops. 12 miles of drab nothingness, 13 miles of beautiful ocean front cycling and 12 miles with a tail wind heading into town...The town-people were inspirational. Absolutely amazing. They made us feel like rock stars.

We get in to T-2 @ 8:30 which feels great. That means we can transition and run an 8 hour marathon and be fine. I never thought we would need it but we did. Jason was REALLY hurting at the end of the bike course. He was sick from the heat and the liquid nutrition.

We get out on the run. The sun was going down thank God. We are doing 15 minute miles...Not good. But not terrible. Still in position for a strong finish. Jason puked at Mile 2 but felt better. If the crowd thought we were rock stars, they thought Jason was the Messiah. Here's a guy with one leg and one arm who was about to finish a 140 mile Ironman. Unfathomable.

The chant was "Si Se Puede" - Yes you can! We were starting to feel it. It was very tough to go that slow and mentally think, "my God we are going to be out here another 6-7 hours"...but steady as she goes!!!

We met up with Pepe from Mexico City who advised us to go with a 6 minute run / 1 minute walk system. That worked for a while. Moreno from Torrino, Italy met up with us at mile 20. He was in a Speedo and un-phased. Craig from Australia stayed with us for 15 miles but was hurting bad. The whole thing felt like an out of body experience.

My stomach was shot at Mile 5. I tried coke and pretzels but by then, the pretzels were stale and the coke wasn't doing it for me. I was drenching Jason in cold water to keep his body tempt down...but I was shivering uncontrollably. He took over 15 salt pills on the "run" - I just wanted to be done. But we had Mile 23 @ Kona "haunting" us every step of the way. I also didn't know if my knee was gonna buckle. It seems that the slower I run, the greater the chance of a "buckle". I had a brace by my knee felt loose.

We finished in 16:16. Jason's wife Loree was there for the last mile. She was so calm yet fired up that we were gonna finish. She has such a cool aura. Calm. Cool. Collected. No words could describe the elation at the finish line. The atmosphere was electric. I felt like I was in the Tour De France, Superbowl and a U2 Concert at the same time.

"Jason Gunter and John Gamba from USA; It is my distinct honor to say to you both...YOU ARE AN IRONMAN"

Si Se Puede!!!

YES I Can-Cun!

2010-11-16T16:27:00.001-08:00

So qualifying for the World Championships came down to Ironman 70.3 Cancun. The Spring 2010 training and race season went well with solid performances @ New Orleans and Ironman St. George. Those races set me me up perfectly for the "race of my life" in Cancun.

Then, Murphy's Law...

It started with some weird stomach virus that forced me to take a week off in early June...I lost 10 pounds and literally didn't eat anything for 7 days. Finally recovered, I headed north to drop JJ off at camp and managed to put my elbow through a glass table at a Bike Store in Richmond, VA. This required 4 stitches. Then, there was a severe case of Strep Throat that I caught on July 4th in Ocean City, NJ. This required 3 trips to Urgent care and 4 rounds of antibiotics, steroids and inhalers to knock out the bacteria and build back my lung capacity. Then there was a Levaquin (antibiotic) scare where I mysteriously tore my right calf muscle on an LSD training run.

Not to mention the economy sucks, the family businesses are struggling and Baby Ben recently entered his terrible twos. Never a dull moment!

So - I was obviously NOT 100% entering Mexico for Ironman 70.3 Cancun in mid-September. I was gimpy with calf pain and officially had viral pneumonia on race morning. Wasn't Cancun the official incubator for Swine Flu in 2009??? Nice!

What else could go wrong? Well the day before the race, I brought my bike case to the mechanics for assembly. Low and behold...they were gone. Only in Mexico. The Program says they would be there from 10 Noon to 5 PM. It's 2 PM and they were now where to be seen. Panicked, I asked a diminutive security guard to hold my bike as I tried to put it together. Ninety minutes go by. It was 96 degrees outside the Expo. I am drenched, coughing, hungry and thirsty.

So Pepe spoke no English and just sat there patiently holding the bike as I cut my hands on the chain and stripped two bolts in my aero bars. You really can't make this stuff up. We finally got it together and I rushed to transition to park my bike. Of course, I broke my back bottle cage on the transport bus...so I had nothing to hold my water bottles. That's okay because race day averaged 93 degrees and 95% humidity. Who needs liquid nutrition?

So on race day morning, after another night of fake sleep, I take my medicine (albuturol, symbosis, steroids, antibiotics, Flonase and ibuprofren) and head to race start. International racing is a trip. No one knows where to go and no one likes Americans. This was "Viva Mexico" and Mexican rules all the way.

Gun blasts and I am off. First 800 meters of the swim were solid but the salt air and heightened heart rate started to get the best of me...I was laboring with my breathing...A little panic but all in all, a solid first half. I missed the far buoy and lost a minute...but the second half was down-current and I flew.

I get out in just over 31 minutes which is my best swim for a half Ironman. It was a 500 meter run to transition which was tough...but I had a GREAT spot and was out on the bike course in no time.

The Cancun bike course was Booooorrrriiinnnggg!!! Through the back bush land. But it was fast. It started with a 15 mile straight course with a tail wind and then 13 back into the wind ... double loop. There was HEAVY drafting...Big packs heading into the wind and no officials to regulate the cheating. As Coach Angie warned, "you have to draft or you are toast"...I tried here and there for a few miles but I am just NOT into drafting. It's more fear of crashing vs. fear of being penalized. I had fun dumping water on competitors who tried to draft off of me.

My goal was to average 21 mph. If I could do this and then a sub-2 hour half marathon, I would have a shot at qualifying for Worlds...At 45 miles, the clouds opened and there was a torential down-pour...and this was into the wind. I couldn't see anything and my speed decreased to 18 mph...

But, I rolled into T-2 @ 2:39 which is 21 mph on the BUTTON. Unfortunately, my Newtons and socks were "floating" about 5 feet from my bike slot. It was a flood in T-2. As I laced em up, the sun came back out and the black-top was "steaming" - It was surreal.

I noticed in T-2, that there were 10 bikes on my rack...which meant I was in 10th place. I knew that there would be 4-6 slots for Worlds with a few roll-downs...I had a shot...First mile was about 8:15. Not good. I was in trouble early. The sun was blazing and the roads were jet black. No wind. Official temp. was 93. I was getting passed by 1, then 2 and then 3 40-44 year olds...My hopes were fading. Is it possible I was so good on the bike but would choke on the run?

Thank God for the volunteers and aid stations. They were at every kilometer...I dumped water on my head and drank at every station. At about Mile 3, I started to have a feeling that walking was a possibility...But then at Mile 7, after the turn around, I got a second wind. I started sensing that more people were slowing down and I could pick em off. I saw 5 competitors passed out cold on the side of the rode. They were toast.

Maybe the summer training in Fort Myers would pay off.

I felt strong at Mile 10 and sped up. No chance I would walk. I passed 1, then 2, then 3 4o year olds. Every time I passed them, I tried to pass them with authority to break their heart. At Mile 12, I passed a 41 year old "wobbler" who was in trouble. I calculated that I was probably in 14th place in my age.

I then caught a Mexican guy just before Mile 13 and I said, "let's do this"...I sprinted. He sprinted. He dropped me like a bad habit. I asked him if he was trying to qualify for Worlds and he said "yes - but we have no shot." Not good. Running through the finish, I felt let down. I felt good that I finished and good that I nailed the Swim and Bike. I felt good that I dealt with injury, pain and sickness and didn't flagger out. But I ran a 2:06 half marathon which is lame for me...a runner by nature with a 1:34 PR. Five months earlier, I went 1:52 in a hot New Orleans run venue.

Total time was 5:26. My goal was 5:10 - which would have been 6th place.

Turns out, I finished 13 out of 133 in my age group. Good but probably not good enough.

Then, the fun begins. I go to the awards assembly and learn that due to the number in my AG, they are letting 6 go to Worlds instead of 4. I then learn that only 2 of the first 6 finishers took the slot. So now I have to wait for the awards and then they start the roll-down. That means there are 6 guys in front of me for 4 slots. The first 3 go immediately. Then they call the 10th place guy...Not there. 11th place....NOT THERE. OMG. They call the 12th place guy and it was like slow motion...An eternity - "Please God - Call my name..." Then, it happened - "In 13th place, John Gamba from USA, are you here"....YES, YES, YES...I am here!!!

I'm in. I made it to the World Championships. I'm hyperventilating...Despite the pneumonia, bike woes, torn calf, hot conditions, tough competition, lack of sleep, lack of food, I make it in. I am going to the Worlds in Clearwater!!!! Frantically, I call Mel, call T-bart, text everyone I can think of..."I am going to Worlds"...I am going to compete against the best triathletes in the world!!! That was the best night sleep ever!!!

Yes I can!!!

New Orleans 70.3 and Ironman St. George

2010-05-04T05:34:00.000-07:00

This is a post of paradoxes. Elation and disappointment. Hope and humility. Achievement and failure.

On April 18th, I returned to race Ironman 70.3 New Orleans. My goal was to improve on last year's 5:28 time. This after an injury-free base and build training season this Winter. All was good with strong prep races at the Naples Half, Disney Half and the Clermont International (Olympic) Race where I qualified for the National USAT Championships in Tuscaloosa, AL.

One major question heading in to New Orleans was whether my strategy of training for an Ironman would deliver strong results at a 70.3 distance. I figured with my weakness being the bike, I would pack in more cycling miles (specifically 4 century rides) into 7 weeks of my build phase - then I would taper and nail New Orleans. After that, I would rest for a week and then "have fun" at Ironman St. George.

The other question was how well I would run considering a clear focus on bike improvement this training season...

I got my answer in New Orleans.

Conditions were not perfect. I had bi-coastal flights, red eyes and serious work commitments 6 days before New Orleans. Weather was a factor with a heat wave moving through New Orleans.

Mel was with me the whole way. We did our annual party night on Friday which involved a few extra drinks in the Big Easy...We had great fellowship with McRay on Saturday night at an awesome Emeril Lagasse restaurant called Nola.

Race morning. The bus to T-1 is always a trip. Nervous energy. I snuck Mel on the bus which helped keep me calm...I always feel on the brink of panic attacks on those transport buses...Anticipatory anxiety. I walk in to T-1, set up my gear and initiate my warm up routine...The water was "cold" (more later on the DEFINITION of cold). The wind was picking up...I could feel the nerves building. I tried to remind myself...everyone has to deal with these conditions.

They changed the swim venue this year. It was much slower with 3 different turns vs. last year which was a straight shot to T-1. One final twist on the swim...they put the Women's 45-50 AG right in front of our wave so navigation would be a factor.

The gun goes and there goes Andy Potts the eventual winner. He is a All-American / World-class Swimmer and he was Flying! Our wave goes out early and I felt awesome. Nerves are gone. I was struck by 5 AG women who were hanging on to buoys half way through the swim calling out for boat rescues. They were done. The water was rough...which is perfect for me. Mentally, I feel as though I have an advantage in rough water.

I got out of the water in 34 minutes. Not great for me but I wasn't really breathing hard. Cardio-wise, I felt awesome. I think I may have taken 2 of the buoys too wide...but still a better time than last year...Decent transition and off I go on the bike...The wind was brutal...Mostly a head wind...The roads were bumpier this year vs. last year...and then, the dumbest mistake ever...My tires were not fully inflated...huge disadvantage. This effected me mentally.

I held 20 MPH for most of the bike. My ass hurt from the low tires and bad roads. I pressed all the way through and finished the bike in 2:42 or so...that was a let-down but I blamed the wind and the low tires...still a slight improvement over last year.

Now the run. This was a mental challenge. Last year in New Orleans, I had NOTHING on the run...absolutely nada. I did it in 2:01 last year. This year, I wanted to try to click as many 8:00 - 8:15 miles as possible...I wanted to improve my run off the bike...and I did.

First mile felt ok. It was HOT...mid-80s with humidity...I forced down some more food...Not easy in that heat. To my surprise, I did the first mile in 7:53. Next mile was 7:56 and then 8 on the button...I was happy with that but I was fading quickly...I did the whole run in 1:52 which is 8:33 miles. Good but not great. Final time was 5:16. So a PR and a 12 minute improvement in much harsher conditions. I was very satisfied.

It was also cool to see Cortney Haile at mile 6 or so when I was on mile 8...she was FLYING. I am absolutely amazed by how easy she makes the run look...She finished 2 seconds behind me and was announced right after me...very cool. I think she came in 6th in her AG and may have even broken 5 hours which is nuts considering the conditions. She is a STUD!

It was also awesome to meet big Jim L. He seemed fresh having finished in the pro field hours earlier...How can any human being do a 70.3 in less than 4:20???

Overall an awesome race...Strong improvement in worse conditions...46th in my AG out of 300...I will take it. Perfectly positioned for more improvement this summer...I plan to lay it down in Cancun on Sept. 19 and see if I can gut my way into a Clearwater slot...

Then - off to Ironman St. George.

I told my wife that me being in this race was like putting my 11-year old prodigy son in an elementary school in Compton, CA. Nothing about this race catered to my strengths. I love warm, rough water. This was 58 degree water with no chop. I love hot, humid air. This was 43 degrees, dry and windy...(snow was on the mountain tops within 1 mile of T-1). I love flat road surfaces with no wind...This was 10,000 feet of bike climbing and 30-40 mph gusts (head winds!!!)...I loathe hilly running surfaces...this was 11 degree inclines...up and down, up and down...

The day before the race, I went out with T-Bart and Josh Eckhaus to "test" the water. I have a tradition (superstition actually) of swimming in the water the day before a race WITHOUT a wet suit...If I can swim comfortably without a wet suit...race day will be that much more comfortable...After doing the "count" 7 or 8 times...1-2-3, go. 1-2-3, go. 1-2-3, go...I finally got the courage and dove into the reservoir. I have never had that feeling in my life...My whole body seized up and I felt like I was gonna drown. I could not breath...I was hyperventilating from the cold...

This was terrible mentally for me...I had already heard about the bike climbs and the horror stories from the run course...but this was the swim...my strength...I panicked...T-Bart says, "cmon man...that was warm...no worries...you will be fine" I was a mess..."how the F____ am I gonna swim 2.4 miles in this???"

I get out and immediately head back to the hotel (15 miles away) to get my wet suit and try again. An hour later, I was back in the water with my SLEEVE-less wet suit...I swam for 10 minutes. It was FREEEEZING...but I survived.

I tried to convince myself I was okay. If I can do that for 10 minutes...I will warm up and my adrenaline will take over...But wait...maybe not...maybe the adrenaline will be too much for my heart...aren't there stories of heart attacks in cold water because your heart over-works and you don't even realize it? OMG. I am going to have a heart attack and die at 39.

I tried to eat and sleep. No dice. It's like "fake sleep" the night before these races. I lie there...tossing and turning...saying to myself..."oh my god...I need to sleep...I can't do an Ironman with no sleep...why do I put myself through this???" Hours go by. T-bart is snoring. I am lying there...waiting, 12 AM, 1:30 AM...2:30 AM...3:30 AM...Torture. Wake up call? No need. I get outta bed. Coffee. Oatmeal. Duece (the only thing that went right on race morning). Special Needs bag...so many details and logistics in an Ironman race...I am out of my mind. T-Bart is as calm as can be...I hate him. Ya gotta love him.

The bus to the reservoir. Panic attack. "Sip your Pedialyte." Oh God...am I really going to puke on this transport bus? Another panic attack. I get out of the bus. T-1. It's pitch dark. 5:00 AM. Windy. REALLY windy. And cold. Legendary announcer Mike Reilly is full of energy. I remember being in Scotland for a golf vacation and every morning it was 40 degrees, windy and raining...our host would wake up and say, "It's a beautiful morning out there...PERFECT conditions..." Mike Reilly announces that the conditions are a "perfect 44 degrees and 57 degree water." Jesus Christ. The sun starts to rise...I can see the snow cap mountains...Please sun. Come up. Please warm up.

I go into the changing tent. Warmth. Hundreds of dudes sitting silently in the dark. Nervous energy. Ipods. I piss six times. I am shitting my pants. "OK. You can do this"....Pray and meditate. Two hours til the gun goes off...Why does everyone seem so calm?

Canon blasts @ 6:45 AM. The pros go off. Nerves. Helicopters. Try to enjoy the festive atmosphere. I walk into the water with T-Bart. Freezing. I convince myself that I can do this. T-Bart takes me to the front of the line...its like a death march..."You can do this John. You are a good swimmer. You CAN do this..." He then says... "look around...there are plenty of people here with sleeveless wet suits." I look around. Huh? Not one person...I am in the front of an Ironman Swim in a sleeveless wet suit...treading water and praying the Hail Mary....2,000 other nut-jobs are treading water around me. The cannon blasts. I am off.

Get into a rhythm. Get to the first red buoy. I get smashed in the head, gut and balls... I get my goggles kicked off. Now I am pissed. My face and my toes go numb. I get to the red buoy. I think to myself..."that had to be 25-30 minutes..." I look at my watch. WTF...9 minutes...

Stay steady. I try to draft off T-Bart. He's gone within 25 minutes. At 32 minutes...I am in 60 feet deep water and at the furthest point from land...I can barely see land...I am tired. Breast stroke here and there..."get your bearings. Stay calm. Panic kills." I distinctly remember looking up at every 10th stroke to see where the boats and kayaks were...I was thinking about how fast they could get to me if my body locked up...43 minutes..."OK...way past half way"...You can do this...you can do bear anything for 20 minutes. Stay steady.

Oh know...what's that??? I start to feel both calves lock up uncontrollably...I have never cramped in any race...ever. Both calves start to lock. I can not feel my toes. My fingers are tingling...

GET TO LAND. You are in trouble. GET TO LAND. I start to extend my strokes and pull harder...55 minutes. 60 minutes. I am almost there. GET TO LAND. I can hear the announcements of people getting out of the water. I go faster. I actually start to relax and feel good. At 1:09, I am done...

I start to run up the ramp and suddenly, I go blank...whoa...I am outta the water...but I am overcome by cold. I start to remember...the water is 57 but the air is 43. So, there is a double shock to the body. My whole body starts to shake....I am fading...The crowd is screaming in slow motion...Someone asks "can I help with your wet suit..." I offer a blank stare. "Sir are you okay..1459...are you okay..." More slow motion...everyone was talking in slow motion but my body was shaking uncontrollably...I am freezing...I am fading...I somehow think, "GET TO THE WARM TENT...GET THERE NOW..." I get to the warm tent and someone comes over to me, "talk to me 1459...are you okay..." Chattering teeth, I say, yu, yu, yu---yeessss-...ju, ju, just need some t t t t time..." I can't even open my bag and put on my clothes...some dude starts to open the bag for me. He was a life saver. I feel the instant warmth of the tent. I convince myself I am okay. Honestly, the tent felt like 100 degrees. Heaven. Maybe I am dead and this is heaven.

20 minutes later...I am dressed and out...But I think I was still in shock...T-Bart is waiting...He says, "Jesus Gamba, I was worried...are you okay???" I say, "let's roll"...On the bike...I explain the whole experience. He laughs. But in a good way...He convinces me that I am okay....I am shaking on my bike...

I say to T-Bart, "now that that is over...this is gonna be a great day..."

Think again.

I had it in my head that Louisville was hilly. Never did I expect what was about to come...At mile 22, we start the mountain climbs...a double loop with 5 climbs that were 8-11 degree inclines...I am going 5 mph on my small rail and red lining at 160-180 bpm..This is Zone 4 for me...

I finish one loop at an average speed of 15 mph...At mile 60, T-bart says, "the wind is kicking up...this is gonna be the hardest thing you will ever do in your life...after this, you may decide NOT to do the marathon...but you will finish this ride Gamba...You will do this" The winds were in the 25-30 mph range...Oh yeah...I have never been in altitude so @ 6,000 feet, my head was pounding and I was sucking wind...I stopped to pee 3 times.

I get done the 2nd loop...I almost walked the last climb. Four others around me walked it...they walked FASTER than I rode it. This was an evil course...Such a paradox...the most beauty scenery I have ever seen...but evil in every way - wind, climbs, cold.

There were two 17 mile stretches where you did not need to pedal...total down-hills...unfortunately, I can't handle 40 mph on the bike so I am clutching the brakes...I can't even enjoy the down-hills...I am petrified. One pro blows by me, hits a rut in the road and starts to teeter...I am convinced he is toast....his water bottles and CO2 fly off his bike and head toward me as projectiles...I am going 35 mph...I swerve...Oh My God...I barely kept it together...

"God if you get me through this, I promise to enjoy the run and never complain about anything ever again..."

One final climb at mile 110 (bastards!) and I am headed into T-2.

No such luck.

T-Bart heads into the tent looking fresh...Now ironically, he never intended to do the run...H ei s20 weeks out from Kona and knew the run would ruin his plan for Kona. I am sitting there naked and he says, "Gamba, there is no way I can allow you to go out on that run...it will destroy you...You are done..."

Nice. So much for confidence...

There was never a doubt. I head out and say to myself, "You are a runner. You can do this. don't walk until mile 10..." Of course, I am walking at mile 2.

This was a huge climb. I remind myself that the run course is a double loop...Anything I face now, I will have to do again after Mile 13. Strategy change...Walk the climbs...Run the descents. Hydrate at every aid station...At mile 10, I say, "don't switch to coke and chicken broth until mile 14..." I treated that like a reward. I see members of my Florida team in front me...uggghh...I am supposed to be faster than them... This is humbling...

Weird that I see older, heavier women in front of me...but I also see studly guys who seem more fit behind me??? Only in an Ironman.

The run ended up being "enjoyable..." Getting past mile 13 was a mental challenge but a huge cross-roads for me...I knew I could finish. I get to mile 20 and I start to reverse split the miles...I am okay...3 hours slower than Louisville but hey...I am okay...The coke and the broth were to die for - they were as heavenly as the T-1 tent after the swim...I mixed in some pretzels and potato chips. I must get better with nutrition. The Uncrustables worked for the bike...but I struggled to eat on the run...my stomach was toast.

I was humbled when a volunteer gave me a glow necklace...I never imagined that I would finish at night...Not only did I finish at night...It was LATE night. What a surreal feeling of running in the pitch dark in the mountains of Utah...very spiritual actually. I was humbled. I broke down and cried at Mile 22. I was Overcome. Totally broken. The last 2 miles were down-hill and I felt like I sprinted...The finish was not as festive as Louisville's 4th Street live...but it was awesome...the crowd and the spirt was very powerful.

The misery of this course and conditions were juxtaposed by the unbelievable beauty of southern Utah and the friendly St. Georgians. They were out in droves on the bike and run course - they were upbeat, cheerful and empathic. The volunteers responded to us as if we were studs, heroes and nuts all in one...I think they knew that this was a different kind of Ironman course...I think they knew that many people were dropping out and that only the strong survived. Many were dumbfounded by my speed and composure on Mile 24 and 25...So was I.

Many post-race reviews of the venue have concluded that this is the hardest Ironman course in the world. Harder than Placid. Harder than Wisconsin. Harder than the Canary Islands...What a confidence boost...If I could get through that...I could get through any challenge...athletically and non-athletically...

"John Gamba from Fort Myers, Florida...YOU ARE AN IRONMAN..."

Those words never get old...

2010 - The World Pursuit...

2010-01-01T17:36:00.001-08:00

2009. What a year. Ups and Downs. Trials and tribulations. Super-highs and some bad lows.

First the good. I nailed my triathlon goals that were set exactly a year ago. I finished the Ironman in under 12:30. I podiumed in a race (3 actually). I went sub-20 in a 5K. I came in 3rd or better in my AG in each of the 3 disciplines...I dramatically improved my swim and bike and I stayed strong with my running. I was pseudo-coachable but have much more work to do there...and I stayed balanced with my training, work and family commitments...all things considered.

Most importantly, JJ is a gifted student with straight A's and a love of learning that I never had. He is compassionate, caring, curious and cool. He is growing up fast and just a joy to be around. Then, there's Benjamin Strider. I have connected more with him than anyone this past year. His bright smile and happy demeanor brings warmth to my heart every moment I have the pleasure of hanging out with him...There is complete unconditional love for both my boys...

Now the not so good. Mel and I lost our child soon after we went through another round of Invitro. This involved another surgical procedure that was heart-wrenching. My Dog died tragically. The family businesses continued to get rocked by the economy. I tore my right calf muscle shortly after IM Louisville and was not able to compete in Half Ironman Cancun...

I'd say the biggest "high" in 2009 was IM Louisville. I never thought I could train so hard through such tough conditions (95 degree heat all summer) and perform on race day with such strength and conviction. I can't believe I could bike 112 hours and run the entire marathon...I loved the run down the shoot, the culmination at the finish line and the after-math of sharing the exultation with hundreds of fellow triathletes. Can't wait to do it again this year.

The biggest low was not only losing Lyoko, but the stress of work, the shitty economy (especially in real estate) and the toll that takes on our family. The entrepreneur thing and working from home sets up a very dangerous dynamic of stress, long hours, short fuses and unpredictable compensation. It was tough to turn it off and let it go. The bad energy crept into our home and daily life. Not good.

2010 will be different. The economy is showing signs of life. I have had good conversations with Mel on how to better balance. I am learning to surrender and let go. Mel's got my back...she provides an awesome ying to my "workaholic and take on too much" yang...We are communicating openly about another Invitro or adoption option. I am blessed by family, friends and faith that keeps me grounded...I know that God never gives me more than I can handle.

In terms of my triathlon goals...There is only 1 goal for 2010.

WORLDS. I will qualify for The Half Ironman World Championships in Clearwater, FL in November. This will require me to come in 5th or better in my age group or have a slot roll down. This will undoubtedly require a sub-5 hour effort...That's 30 minute swim, 2:35 bike and a 1:45 run...and 5 minutes or less of combined transition.

Achieving this goal will be harder than achieving all goals from 2009. It will require me to train smart and be more coachable - total trust in Coach Angie. Achieving this will require a good/better diet. Achieving this will require dialing in my bike...I will do this...

New Orleans on April 18...Providence on July 11???...Then, Cancun, Mexico as a back-up in September.

First up. River, Roots and Ruts half marathon this Sunday...Hopefully this will be a sub-1:45 effort with no mis-haps...Then Disney Half and Maybe the Naples Half in January...This willa allow me to assess my run fitness...I hope to be where I was last year...I know that I am a faster swimmer and much better cyclist.

I have had a pretty strong off-season. I hope this set the foundation...

John Gamba...You are an Ironman!

2009-09-01T07:44:00.001-07:00

Ironman Louisville was a paradox in almost every sense of the word.

It was everything I expected in terms of the nerves, excitement, pain, comraderie, doubt, atmosphere, energy and aura surrounding the race. It was nothing that I expected in terms of my overall performance and post-race physical condition.

Two flights to Louisville. On flight 1, I spoke with a super-humble, 10-time Ironman who has made it to Kona. He is an active Marine and has seen combat in 3 countries. He was calm, cool and collected. He shared his triathlon war stories in Canada, Kona and IM Arizona. He made me shit my pants when he said that he did a 10:05 in Canada and 14:11 in Kona 4 weeks later...He said, "you never know how your body will respond on any given day..." OMG. This dramatized the possibility of me bonking. I feel ready...but what if...he stopped me..."trust your training, take it all in and smile at the finish...you are gonna do great..."

On Flight 2, I sat next to a first time Ironman competitor who seemed to share all the nerves and excitement that I was feeling. We talked about training in Florida, how much we both hate liquid nutrition and how much of a balancing act it is to prepare for a race like this and still try to be a good father, husband and business owner.

We both wondered about time expectations but neither of us had the balls to ask about time goals...we both talked about the importance of finishing...Once we landed in Louisville, Mike asks, "okay...what time would make you happy?"...I said, "no way man...I'm not thinking about time...but anything sub 12:30 and I will moon-walk across the finish line..."
He laughed. We exchanged business cards. He never told me what he wanted for his time and I did not ask.

Louisville is an awesome city. Very progressive. Hip. Very friendly. I stayed at the 21C Museum Hotel and I would highly recommend it. It is on Main Street right between the Muhammad Ali museum and the Louisville Slugger Museum and about 3/4 of a Mile from T1/T2. I was walking distance from everything.

Athlete check-in and Race Expo was predictable. Great energy. Full of "buzz." One thing that was unexpected was the "weigh in" and to have my body fat measured...I was 165 and 9% which isn't bad for a guy who just 4 years ago was 206 lbs, never ran a mile, had 135/90 BP and had double chins.

In the expo, I had the normal psychosis. Do I buy the Ironman shirt and stickers or is that completely taboo? With great hesitation and a coy comment to the cash register guy, I went for it. "Now I HAVE to finish."

Friday Night and Saturday was a blur. Incredible inspiration at the Ironman dinner on Friday night. That night, I shaved. I have never shaved my legs in my life. Took me over an hour. The sheets were amazing that night! Up early on Saturday for a quick swim in the river; a bike and 10 minute run. "Oh no...is that my calf talking? Please. Not my calf. If it hurts now, it will definitely seize up tomorrow. Oh please no." OK. Get over yourself. Calm down. Nothing you can do now.

Great mass at Church of the Assumption on Saturday afternoon. The homily message was "figure out your purpose and your passion"...The priest actually says, "if you have any time to yourself this next week, spend some time asking...REALLY asking...what do you want to do with your life and how do you want to improve your relationship with God?" Time to myself? Are you kidding me?

Saturday night was rough. I had the normal chicken pasta dinner...alone...with several strangers asking me about the race...asking if I am crazy...asking if I am nervous...asking if I would sleep that night...yes. yes. probably not.

I slept for 4 hours. I dreamed all night about that Riley guy..."John Gamba, you are an Ironman..." No wake up call needed. 4:45AM. I am up. First time ever before a race, I was not hungry. I was actually nauseaus. "Please. Please. No food poisoning. These are just nerves, right?" I forced down some oatmeal and black coffee. Then the most important thing that NEEDS to happen on race morning...did not happen...Everyone knows what that is...I was really bummed.

I walked to transition. It was cold. 60 degrees. Awesome. Dumped my special needs bags, filled my tires and was ready to roll.

Walked 3/4 of a mile to the swim start. We were a herd of cattle. No one spoke. Great tunes on my Ipod. Jurrasic 5. Tribe Called Quest. Nelly Furtado - Afraid!

Time trial swim start. The line was over a mile. I heard that people who were nervous about finishing inside of 17 hours lined up at 4 AM... I considered butting in line but knew that would lead to bad Karma...like cloudy goggles, flat tires, cramps on the run. So I headed to the back fo the line. There was nervous energy everywhere. Found some friends and waited in line. Peed. Waited. And peed again. And then peed one more time. Side note. Seeing a woman pee in the woods is very disturbing. Seeing a woman duke in the woods is even more disturbing.

Shot-gun blast and everything changed. I was ready. I dove in the Ohio River and started my first Ironman.

The thing about a time trial start is that you are in the water and surrounded by all kinds of swimmers...Good, bad...and terrible. I actually hit it hard for the first 800 meters because that was all against the current. I wanted to get through it. Solid rhythm.

First mistake of the day occured at the tip of the Island...I mis-judged a buoy and almost got DQ'd...I went left when the next two buoys were still right...the sun blocked my view. Didn't panic. Got back on track thanks to a kayaker who yelled at me to swim right.

Hit my rhythm at 40 minutes. I was bummed about the mis-direction and how many swimmers I had to swim over or around...but no big issues on the swim...Out of the water in 1:08 and change. OK. First Ironman swim. Anything under 1:10 was good...especially with no wetsuit.

For years, I refused to consider the sport of triathlon because I thought I was a terrible swimmer. I believe anyone who learned how to swim as a kid can learn how to swim well...some day, I want to go sub-60 on an Ironman swim!

Now...the first unexpected development. Getting out of the water, I have never felt like such a "king" in my life...the crowd was amazing. Cheering. Congratulating. Then, surprise. A volunteer is actually "assigned" to me. I grab my swim to bike bag and go into the tent. Surreal feeling. Bunch of naked guys in a smelly packed room moving a mile a minute....The volunteer asks me a series of questions...I'm kinda in a fog. He tries to assist me with my bike socks and shoes...he asks about sun screen...he asks if he can get me a drink? Are you kidding me? I'm like, "no man, I am all good..." Awesome experience. But completely unexpected.

The volunteers in this race were amazing. Absolutely amazing. The attention I got in T-1/T-2...the support all through-out the course. The way they treat you like a king is overwhelming. I have never experienced anything like it.

Bike course. Hills. Hills. And more hills. More shifting than I have ever done...except maybe that 100 mile race in North Carolina...This is where I was most unprepared...All my training was on flat courses in Florida. The course was beautiful. Incredible Blue Grass manors with thoroughbred horses grazing everywhere. Weather was perfect. I was ready for 90 degrees. It was low 70s.

My chain came off at mile 60 and it got "stuck"...lost some time there. That is a helpless feeling...anyone training to do an Ironman who does NOT practice transitions and basic bike repair is just dumb...plain and simple. I practiced. But not enough.

At mile 70, I was behind a 40-something woman whose water bottle appeared to be leaking...well, you know where this is going...her water bottle was NOT leaking. She was leaking...and it was hitting me in the face...can you believe this? She was literally pissing on me...the horror. Is this common?

Both knees flared up at mile 80. I knew I had Motrin at Transition. I knew that on most century rides, my knees flared up but were fine on the run. I finish the bike in 6:08. Not good. But not bad...I averaged close to 20 mph for the last 45 miles. Always finish strong!

The fun really began at T-2. More incredible attention from the volunteers at T-2. I get my bike-to-run bag and get ready. "My" volunteer sits me down and starts to take off my bike shoes. I stop him. He says, "relax John...I got ya"...I let him take off my shoes...he helps me put on my Newtons. He asks about sunscreen and vaseline and hydration. I am good to go.

I get out of T-2 and a burst of energy happens. All the fear and anxiety about the run goes out the window? What was the source of that fear and anxiety? Well, the longest transition run I have ever done after a 100 mile bike ride was 40 minutes...I feared that I would bonk and walk at Mile 3 or 4. I feared that I would be in a medical tent and on crutches at mile 10-12. Fear of Fear. Fear of the unknown. Anxiety over my training.

That doesn't happen. One thing about me. I am a runner. On the day after my long training rides...on 5 different occasions, I ran for 2-3 hours without stopping...and in 90+ heat. This prepared me.

My first mile over the bridge was 8 minutes. Second mile was 8 minutes. Third mile was 8 minutes and change. Holy shit. I can do this. I keep thinking, "put it in the bank...anything under a 10 minute mile pace is in the bank." I actually started thinking, "go faster so you will have less distance when your body starts to break..."

Then the mental gymnastics start. "Having started the run at 7:31, and if I can run sub-10 minute miles through mile 13 and if I can do that while walking through aid stations...I will have enough of a cushion and can go sub-12 hours..." But then I had my conscience... "Remember, Cancun is your race...this is just a long training day...don't be stupid..." I fought those thoughts throughout the marathon...

At mile 13, I was holding 10:00 minute miles...but barely! Some doubt crept in. The mental negotiations start. I can do this. I can't do this. Cancun. Shut it down. Don't be stupid. Don't be a pussy. Is this the start of a heart attack? Am I dizzy? Oh gosh, is that nauseau? Please...anything but Nausea...or maybe that is just gas...please no...

Wait...did they just offer me coke? Coke! More coke! And Pretzels! I actually AM hungry...more pretzels please...No more Gatorade...If I take another sip of Gatorade I may burst like Veruca Salt in Charlie and Chocolate Factory...

The energy builds at Mile 14.

At mile 14, there is an amazing fork in the road...The finishers go left and up the chute @ 4th Street Live in Downtown Louisville...I can see about 2,000 people cheering for the guy who is running down the shoot at 9:21...OMG. That is the coolest, most energetic finish I have ever seen...cooler than the LA Marathon, Disney Marathon and Marine Corps. Marathon....

I turn right at the fork. I'm thinking, "Sub 10 finishers go left...First time Virgins go right!" I hear in the distance, "Paul Gram-mani....from right here in Louisville, Kentucky...you are going to Kona my man..." Huge cheer! My mind wanders...maybe some day...

Back to reality - 12 miles to go...

Steady Eddy. Longer stops at the aid stations. I can do this. Something about Mile 13 gave me confidence...I am more than half way done the marathon and I am okay. Most of the people are walking.

Get to Mile 20. "If you do not bonk before 20, you will go sub-12 hours..." This was beyond my wildest dreams. One mile at a time. More coke. More water. More pretzels. No more Gatorade.
Mile 20 comes and goes. Pretty emotional. I have a 10K left. I start thinking about training runs. I somehow convince myself that 10Ks are a joke. One run around the golf course is exactly 6 miles. I start thinking about each hole. I have 18 holes to run. You can do this. In fact, I am going to start skipping aid stations and go two miles at a time. Just to insure I have 12 hours in the bag.

Mile 23. I never hit "the wall". I actually got faster. The kind of "faster" that isn't really faster...just faster in my own mind. Faster than I thought I could go after 137 miles.

Mile 25. I'm really gonna do this. I can see 4th Street Live. I can hear Riley. I can see the lights but not the big screen. I turn LEFT at the fork. I am the ONLY one around. There is a cheer from people who weren't sure if I was turning left or right. "Here comes another one."
Definitely the most amazing feeling I have ever had...at the risk of being in trouble with my family...I put the run down the chute up there with the birth of my children...same energy. Same emotional high. "John Gamba of Fort Myers...You are an Ironman"...

I stopped at the finish. I turned around. I looked back. I took it all in. Then, I crossed the finish line.

Once again, a volunteer was assigned to me...he grabbed my arm and asked if I was okay. I said, "yeah...I am good...I feel great." He said again, "I got ya man" and held my arm." I said, "No, No...I am good...really I am great...I feel like I could keep running..." He laughed. He must hear some crazy shit at the end of that race. It was all so surreal. It ended so quickly.

11:42 - 1:08 swim. 6:08 bike. 4:11 run.

I didn't die. I didn't bonk. I definitely smiled at the finish. In the end, I trusted my training and my body held up. There was no trip to the medical facility and I was ready to party all night...
The real story starts at about 15:30 of an Ironman. After the congratulation calls and the massage and the 4 slices of pizza...the coke (no Gatorade!) I ventured back to 4th Street Live...I posted up at the finish line and watched every finisher come in...

I saw every walk of life come down that chute. Fat, thin, young, old, black, white, men, women, doctors, priests, mothers, cancer survivors, 10-timers, first timers...joggers, runners, Blazemen rollers, moon walkers...they were all there. I even saw "the proposal" and I cried...
Two of my friends crossed at 16:40 and 16:45. They were exhausted but ecstatic. I am not sure that there is any place on earth where you can find as many happy people - genuinely happy people - as you find at the finish line of an Ironman.

Many of my friends now ask, "what's next"...Who knows. All I know is that I am happy - genuinely happy - and grateful - No one can take that day away. I am an Ironman!

IM Louisville - T-minus 2 weeks

2009-08-17T06:53:00.000-07:00

Two weeks away. Finally got my flight, hotel and bike transport done. Now I am in final prep. on nutrition, hydration, attire, etc. There is an incredible amount of planning and logistics...I just want to be done with the planning...I just want to toe line and go.

Anticipatory anxiety.

I keep having the same dream...that I have all this equipment on race morning that needs to be assembled...some how in my subconscious there are fins and paddles and wet suits and gear that needs to be assembled on my body before jumping into the water. I do my normal "last second plan" and I am not ready...oh shit...14 minutes minutes til the gun and I am the only one not ready...some Jeff Spicolli burner dude is a volunteer race official...he is from Louisville...he slowwwwwllllyyy says, "...don't worry dude...I got ya covered...he starts taking his time as he helps me assemble my equipment..." No. Please. I have to get into the water and go. I am tired. I haven't slept all night...haven't taken a dump...where's my f'ing goggles...oh shit, I forgot my Pedialyte...Spicolli guy: "Pedialyte? Ahhh...dude...what are you doing with Pedialyte? that's pretty funny dude..." all these other athletes are rested and ready. They are all so calm and ready and I am hysterical and then...oh shit...where's my damn race chip...I wake up...

I am trying not to take myself so seriously. I am trying to convince myself that this is not a race...that this is a long day of training. I am trying to have fun with it. Every time I do a transition run after 100-105 miles on the bike, I keep thinking..."just keep an 11 minute mile pace and you will be able to finish...remember, Cancun is the REAL race..."

But I haven't convinced myself...

There is that Fear of Fear. I fear that I won't sleep for several days before the race. I fear that I will get to the end of the bike and be drained and have nothing for the run. I fear that I will get injured and be toast for Cancun. I fear that I haven't fit my bike correctly and I am dicking around with saddles at the last second. I fear that I haven't REALLY committed to a nutrition plan. I fear that I am not having fun with this. I spent all this money and expended all this time and energy and I am dreaming about Jeff Spicoli???? How is this fun? I am bummed that my family will not share in this...

But to end on a positive note. I had a terrible ride on Friday. The saddle was wrong. I was sliding all over the place with the new Adamo ISM. I was slow. It was windy. My transition run sucked. I was bummed because this is one of the last longer rides before IM. But I kept a positive outlook. I went and got the seat adjusted and chalked it up to a bad day...

I said to myself, "take a day off on Saturday and see how you do on a 90 minute run on Sunday with over a day of rest..." Yesterday was the first 10+ mile run with a day of rest that I have had in months and OMG...did I fly. I am pretty sure I did 12.5 miles in exactly 90 minutes...And it was effortless. I felt like I was on a "forever pace."

So now it is time for deep breaths. Meditation. Letting go and letting God. I did my best. Time to taper...not only physically but mentally...time to really tune in to my motives for doing this. This is perhaps the biggest physical and mental challenge I have ever faced. It took guts and perseverance and commitment to train the way I did. I have overcome injury, doubt and fear. I made an invest in myself and I am in the best shape of my life...I can do this.

Deep down. I know I can do this...

3rd Century Ride - 19.5 mph

2009-08-03T06:32:00.000-07:00

So I went on my 3rd Century ride with the team this weekend. I held an amazing 19.5 mph for all of the 105 miles. We did stop 3 times (briefly) for hydration...so that is a bit of an *asterisk*...and it was pace lined...so that has to be factored...and I did get dropped in the last 10 miles by my coach and two others and that was depressing...but all in all...I am feeling pretty good about the progress and my prospects for Ironman Louisville.

Of course, several things have me concerned. First, my right knee flared up at the end of the ride. My bad knee. My ACL-less right knee that I have refused to fix. Second, my transition run was turtle slow. I think it was because I pushed so hard (for me) on the ride. Third, I really can't see myself running the entire marathon after a 112 mile bike. Fourth, what's up with the numbness I am feeling every 5-10 miles in my groin area? Gotta fix that! Fifth, is IronMan stupid when my entire focus and motivation is performing well in Half Ironman Cancun? All the literature says that it is stupid to try to race a race three weeks after an Ironman.

I don't want to be a quitter. I definitely do not want to wait til next May to do my first Ironman. I do know that all this training is making me stronger. But I don't want to kill myself in this race and then be "toast" for Cancun. Analysis paralysis. All the travel and logistics is also buzz kill.

This is typical for me. Anxiety. Manic episodes of worry and wasted energy. I just have to make a decision and go with it. T-Bart may be coming to Louisville and that is a plus. The swim is "down-stream" and that is cool. I know I can do the swim and bike and then at least 8-10 miles of the run...then I can walk.

I also have to look at the big picture...I have hit many of my goals that were set in January. I podiumed in two races. I came in first in one of the disciplines in a race (swimming in Englewood)...I ran a sub 20 minute 5K. I have to work on the balance and perspective and not get stressed out about Ironman and all the challenges associated with it. I have to train with a smile and smell the roses along the way. Life isn't perfect. Plans don't always line up. Balance doesn't always happen.

As I stress out here...irrationally...a team member rests in a hospital bed after being attacked by two dogs on her ride this past Saturday. She broke two bones and has spots on her head...Without a helmet, she would be dead...Talking about the unpredictable. Life can change in a heart-beat. I just have to live it. Breath. Smile. Laugh. Accept.

Englewood Sprint - "Down Goes Fraa-zier"

2009-07-19T11:35:00.000-07:00

Yesterday's Englewood (FL) sprint race was quite an experience. This was a 400 m. ocean swim, 14 mile bike and 5K run. The swim was great but I will never get used to the sprint swim where everyone is punching and kicking to get around the first buoy. I came out of the water in 6:10 which is darn good for me and a validation for extra swimming lessons I am taking.

Being a small, regional race (~300 people), I was near the front in the first few miles of the bike. I held 24 MPH for the first 6 miles when I saw the first 2 competitors coming back at me and then it hit me..."I am in 3rd Place"...overall! This is a very novel feeling for me.I slowed down, made the turn, hit some gravel and then BAM...I was down. Another first. I have never crashed a bike. One foot came out of the clip, the other stayed in. I probably crashed at 12-14 MPH which is crazy when I think of some of the other friends who have crashed...Like David who went down at 25 MPH last year. I can't even imagine. Two officials came over and the guys in 4th-10th passed me...one guy said, "GET UP, You are okay"...My knee was road rashed, my elbow looked like a softball and my aero bar pad was broken in half...I paused to assess the damage and sure enough, I was okay...

Crashing is surreal. It happens in slow motion. One second you are fine, the next second you are going down and that "shock" feeling hits...I clipped back in and headed for home. I remember Lance had a crash a few years ago and it made him pissed...he sped up the hill and smoked everyone. I had that feeling for like 3 miles...I was committed to catching the guys who passed me...but no such luck. I actually went into anaerobic mode and it hurt me on the run.

It was crazy coming out of T2 with blood running down my arm and leg...an official stopped me to assess and then let me go. I had an okay first mile...but got passed by two fast runners. But then I caught 2 other runners and held strong...Kept it at 7 minute miles the whole way. Came in 3rd in my AG...Missed 1st by 20 seconds. But it was another podium finish and that feels great. To crash and still podium is something I could never imagine. There is a bit of an asterisk as this was a much smaller, low profile race...But still. I made it through my first crash with minimal damage...

I have an elite racer friend who once said early on in my training...There are two kinds of bike riders..."Those who have crashed...and those who are going to crash"...I certainly can attest to that!

"Peak" Training

2009-07-15T19:59:00.000-07:00

It's been an action packed 3 weeks of training. What a culmination last week.

It started with a Thursday morning ride of 95 miles which took 5 hours on the button. I felt "bonky" on the ride in the heat but pulled it together in the end with a great transition run...all TR miles were sub 7:30s.

I then left for a 10 day excursion to Philly, DC, Virginia, Tennessee and North Carolina. This was very scary for me. No coach. No bike. No team for mental support. No comfort zones where I knew I could reserve time for training. Just wing it and smile as much as possible.

So with the help of my coach...I pieced together a plan and stuck with it as best I could. I ran and lifted on Friday...Rested on Saturday and then ran in the Sister Blister 5K on Sunday with the entire family...We were late (of course) and I was scrambling to get to the starting line. The gun goes and I am running to get Benjamin into his stroller and quared away. I started the run 18 seconds late and scrambled to get around all the walkers. Still finished in 20:50 on the clock and then ran south towards Ocean City.

Little did I know that as I was completed a Sunday "long run", my sister was on the podium getting her first award for coming in FIRST in her age group - she PR'd with a time of 24:55. So proud of her. She was non-chalant and "just happy to be there"...Mel and JJ started the race late. JJ was tired and had a tough day...But we were all psyched to be in shape and run the race together. Dad picked me up at 1:55. I had run through Stone Harbor, Avalon and Sea Isle City...A total of about 12 miles...AFTER running the 5K. We feasted at Bob's Grille and had a great Sunday.

We headed south to DC and I rushed to fit in some pool / lap work at BA's pool in McLean. I also got in some short runs around her neighborhood...she has some great hills. In Winchester, I worked out at an awesome local gym...did some great stationary bike work for over an hour.

Headed to Luray Caverns and Roanoke, VA...Got in a great Pool / Run work-out at the Roanoke Athletic Club. This was a tough two hour work-out at 9 PM after a full day of driving. Rested on Friday to get ready for the Hot Doggett Road Race on Saturday...

I rented a Cervelo Soloist from a great Bike Store in Asheville called Biowheels. Great aluminum frame...good Ultegra Gruppo and just an awesome "feel"...this plan to race in Asheville really came together...I had a choice...the Devils Fork Metric Century (64 miles) or the Full 100 Mile Century Ride. Crazy as I am...I chose the 100-miler. My first Century Ride.

I didn't really know what 9698 feet of climbing really meant. Well now I know. After seeing over 100 churches that serve a population of what couldn't be more than 2,000 people...after being chased by dogs, seeing incredible brooks / streams and almost all of the Bridges of Madison County...after seeing subsistence farming at its finest...after crossing the Appalachain Trail twice...after meeting some of the nicest volunteers in some of the coolest fire houses and after climbing 5 mountains at an average speed of 4 mph...I finished....2 hours after the winner...in 7 hours, 42 minutes. That's an average speed of 12.92 MPH.

This was a spirtual experience for me. I teared up when the odometer went from 99.99 to 100 miles. I raised my arms after the last climb and screamed, "thank you God!"...I went for literally 4 hours without seeing one human being...but feeling like I was being watched by mountain people...I saw hawks and eagles and deer and some of the most incredible vistas I have ever seen in my life. I clutched the breaks on descents and literally saw my life flash in front of me...I hit 40 MPH on a fricking bike! It was almost an out of body experience.

I was blown away by my physical state at mile 100. I could have gotten off and ran. I didn't. But I could have. I also never panicked on the ride. I always knew I could make it. There were times when I did my first 50 miles and 65 miles in Fort Myers where I was so done...totally broken...ready to quit. Not on this one. Every climb was met with determination to make it to the top and then "enjoy" the descent....I never felt like quitting. I never felt overwhelmed (physically). I can taste the "Iron."

Sunday was another physical feat. I went to the local running store - Jus Running - and asked them to direct me to the coolest trail run in Ashville...one that would challenge and inspire me...a 13 mile run. They sent me to the top of to a "local legend" mountain and said, "follow the white dots...6.5 miles to the Art Center...6.5 miles back...if you can do it without walking...you are a stud"...

Boy do I love these kinds of challenges. The 13 miler may have been tougher than the century ride. Several climbs and descents on a single track trail. Poison Ivy everywhere. The time flew by. I finished in 2 hours and 5 minutes...but I did walk for 40 seconds. There was a climb that had to be 6 degrees that lasted for over a mile....I just couldn't make it. My guess is that my HR was approaching 180-190. I also stopped to fill my water bottle a fresh water stream.

Mountain training is incredible...in small doses. I would not want to do this on a regular basis. I loved the cool temperature, the vistas and the variety that comes with the peaks and valleys. I love the nature and the beauty. But I suck at descents on the bike. They scare me. I get no thrill from that kind of speed. The climbs are grueling and great for building the cardio / core engine...but I don't think I could do that on a regular basis. There is not the feeling like, "well if I practiced I would enjoy it more..." None of that.

This kind of training felt like a Utopia for extreme athletes and athletics. Great to visit. But great to be back. I could feel the strength in my bike trainer on Tuesday. I struggled in the heat in the pool and track today...amazing that 10 days away and my body got used to training in the cooler temperatures...

Recover week this week. Race on Saturday. And another build next week.

85 miles @ 19.5 mph

2009-06-22T07:47:00.001-07:00

Last week was another "build" week. Glad it is over!

Last week also had a few days of broken records in terms of heat, humidity and heat indexes. During the weekend, when training demands were at their highest, the heat indexes regularly soared around 103 degrees.

The week started with a good recovery swim on Monday and trainer work-out on Tuesday. I changed my strength training to focus more on perfect form, lighter weights and more reps. Trying to increase strength in "core" areas vs. bulking up.

Wednesday was an awesome swim / track work-out...The swim was intense with an 800 warm-up and two 800 repeats on 30 seconds rest. The track work-out involved a 300, 600, 800, 600, 300 ladder with 300 meter recoveries between each. Thursday was a rest day...Friday was strength training and some good core work.

The fun began on Saturday morning. I had my new Bontrager S-aero bars and new Bontrager tri. shoes. I left the house at 6:55AM with an 85 mile / 4.5 hour journey in front of me. Temperature at 7AM was 84 and humid. The 85 mile course involves 1 large bridge and 4 other smaller bridges. I went from Gateway to Sanibel Island to Fort Myers Beach to Estero to Bonita Beach to Naples...to the Circle K freezer!!!!...to Bonita Springs to Corkscrew Road to SWF International Airport and then back to Gateway...

Did the whole 85 miles with moderate wind and one break (at Mile 57 to refill the bottles) in 19.5 MPH. This is a big breakthrough for me. I am hoping to do the 112 miles (with several hills) in Louisville at an average of 18 mph. With the heat and bridges, I was happy to hold on and keep it above 19 MPH.

Followed the ride with a 25 minute transition run...did a full 3.5 miles which is also a break-through for me. Did the first mile in 7:17 and held steady from their. Well under the 8 minute miles that is the bogey in my head that I want to beat in Cancun. In the end, I was spent. But psychologically, I felt great!

Sunday morning's wake-up call was @ 5:55. On the books, I had a 15 minute open water swim, followed by a 1:45 run. Needless to say, my legs were heavy. Swim went great. Water at FM Beach was 88...hotter than the morning air.

Run involved 3 trips over the FM Bridge. Felt really tired but motivated on the bridge. When I hit the beach, the air went stale. No breeze. I was really shot. I ran a total of 45 minutes and then turned back to get water. Still working on this hydration thing. I HATE to run with a water bottle. Gulped down a bottle, put my head under a shower and ran one more jaunt over the FM bridge. Ran with a water bottle...

When I got back, the commisarry store had the news playing. It was the hottest day of the year and one of the hottest days in terms of index in 100 years. I felt great to be done. I started thinking about the hot water in the gulf and the hurricanes that must be brewing out to sea. I can't remember a summer season this hot...but then again, I never was training for an Ironman.

This is a "recovery" week...11 hours of training vs. 14. 3 hour bike ride on Saturday vs. 4.5. Coach says, "respect the recovery week..." because she knows my propensity to over-train. Are you kidding? I will milk any rest for all it is worth!!!!

Naples Fitness Challenge - 1st Podium Finish!

2009-06-10T07:56:00.000-07:00

The Naples Fitness Challenge is a hidden gem in Naples, FL. It is limited to 750 people and sells out several months in advance of the race. It is a reverse tri. - 5K run, 15K bike and 400m. swim in the gulf. It is hosted at the Naples Beach Club in down-town Naples.

Mel decided to register and make this her first triathlon race. Her will and commitment never ceases to amaze me. Since giving birth on August 10, 2009, she has done 3 5Ks, a half marathon and now a triathlon. That feat alone isn't what's most amazing...To be able to do that and balance the house, finances, homework...care for JJ and Baby Ben...just incredible...she has not gotten a full 7 hours of sleep in the last 10 months. But she finds a way to go out, train, compete and FINISH...AND under her goal of 1:20.

Our weekend leading up to the race was awesome. Had a 50 mile bike ride on Friday. Went to the Beach Club on Saturday where we got a very nice suite and relaxed the night before the race. Met a nice Scuba Instructor who was entered in my race and in my AG...He just finished Disney 70.3 and ran an 18:30 that morning in a 5K in Delray Beach....That, coupled with what I calculated to be a $10,000 bike made me worry...How am I going to podium with THIS guy in the race...We talked for an hour about racing, training, equipment...Mel laughed that I had found a new best friend at the bar. It is funny how easy it is to talk to other Triathlon phanatics...

We also did a nice training swim in the ocean. It was very rough and I was concerned for Mel. 400 meters in the ocean with 4 foot swells, currents and white water. I told her that she needed to take it easy...one stroke at a time.

Night before the race. Murphy's law. There was a group on our hall who partied all night. That kept the baby awake and screaming. Then Mel got a migraine and had to leave the room for medicine. That was at 4 AM. Groggy, we woke up and got ready to head to transition at 6 AM. I was exhausted and so was Mel. Oh yeah, and it was windy and RAINING.

Kudos to JJ and our new baby-sitter Julianne. JJ was the photographer and Julianne showed up on time and took over with Benjamin. That really put Mel at ease. Transition set up went well. Driving range at the NBC.

I did a 15 minute warm-up...I wasn't feeling very good. I ran to the beach and was amazed by what appeared to be a MUCH LONGER swim venue. I worried about Mel. Her first time with this kind of race and swimming was LAST. Made a calculated decision NOT to tell her what I saw.

Gun goes off at 7:30. Ran a 6:20 on the button first mile. Felt pretty good but a bit dehydrated. Mile 2 in 12:48. Still on track. 3 Miles in 19:30 and shut it down for the last bit of the run.

Transition was slow. ALWAYS slow in transition. Gotta fix that.

Bike was awesome. I was in 40th according to JJ after the run. Goal was to finish in the top 20 and podium. I passed 10 people on the bike quickly...great runners who had no chance on the bike. Held 23.5 pretty much the whole way. Actually felt great considering this was my second sprint race. Funny that even after a hard run, the first 2 miles on the bike felt like a rest. No anaerobic feeling. I passed close to 25 total people on the bike...only 2 "disc-heads" passed me.

T2 was better...BUT - there was a 1/4 mile+ run from T2 to the beach...I went to grab water and it spilled...Bummer. I sprinted the first 200 meters and then jogged the rest in order to put on my goggles. No swim cap.

The first 100 meters was directly into the current and into the 4 foot swells. Not fun. But I had this calm feeling that I new I could pick off at least 10-15 people in front of me. I could see them getting closer to me faster.

Turned right at the first buoy and sped up. Went hard for the next 200 meters and passed a few more people...Turned right at the final buoy and headed home. Down wind, down current. Very smooth and fast. Amazing how important it is to keep your core "relaxed" when ocean water swimming. Let the water move you. I new I had a chance for top 20 and maybe a podium finish...went into anaerobic mode.

I picked off two more people in the 25 meter run from the ocean to the finish.

Turns out, I finished 5th in my AG....by 4 SECONDS. My last push was the difference. Podium finish. Another goal accomplished for 2009! I was absolutely floored. When I was called up to get my crystal I was blown away. JJ and Mel took pictures. I know who the guys were who came in 1-4. They have been on a pedestal...They have the shaved bodies, six pack abs and tree trunk legs...like Ironmen types...I felt stunned to be up there with them...I know this wasn't an elite race but I couldn't imagine being able to cycle with these guys...But slowly / surely, cycling is becoming more and more of a strength.

I stepped it up this morning and signed up for IronMan 70.3 Cancun in September. I still have this dream of qualifying for Worlds THIS year. Not a goal...just a dream...

10,000 Meter Swim Week

2009-05-31T14:19:00.000-07:00

Impromptu decision to step up my swimming this week. I have never done 10,000 meters in a week.

Sunday - 1,500 meter open water swim

Monday - 2,000 meter work-out with 1,000 meters of intervals

Wednesday - 3,000 meter work-0ut followed by track work

Friday - 3,500 meter workout with 1600 meters of fast intervals

Best part was that I tested myself with a 100 meter "fast" swim at the end of the interval work-out on Friday. I did it in 1:19 which is about as fast as I can go.

Focusing on the bi-lateral breathing and "short" breaths where one eye stays in the water. Also working on my flutter kick, good body rotation and keeping my core strong through the stroke. I know that I have a ways to go with my form, but I am feeling stronger in the water and my cardio continues to improve. I like the mix of the 25 yard pool I am in with the team, the open water swims and the 25meter pool in my neighborhood.

Good track work-out on Wednesday. 4 x 5:00 intervals on the track with 2 minute recovery. I did 1200 meters in 5 minutes which is about a 6:40 mile pace. Very strong for me. The last two intervals were killer.

Had a good 58 mile bike ride yesterday...Gateway to Sanibel to Fort Myers Beach to Naples. Three hours on the button. There are 4 bridges to climb which made it interesting. Mel picked me up in Naples on the way back from her Triathlon class...we are the all-American triathlon family! Who would have ever thought?

I am off to my 2 hour / 15 mile run. It's only 93 degrees out. Nothing like sweatin' buckets!

...My Cake and Eat it Too

2009-05-25T09:27:00.000-07:00

Birthday week. I turned 39 on Wednesday. That means on January 1, 2010, I will officially enter the 40-44 AG. Many people tell me that this is less competitive than 35-39...but I have my doubts. Just seems like both AGs are very competitive. Interesting that I will enter IronMan St. George, Utah as a 40-44 competitor on May 1, 2010.

Great week of training.

Monday was a good recovery swim of 3000 meters. Mixture of drills and tempo laps in under 1 hour.

Tuesday was a 75 minute bike trainer session and weight-lifting.

Wednesday was a killer swim / run session with 5 three minute intervals on the track with only 1 minute recoveries. I was dead on the 4th and 5th interval. The session was followed by a mini-party in my office (see above) with the greatest wife in the world and my two sons. Got some great gifts, awesome cards, cheesecake and Jelly Beans! The entire day was magical with birthday wishes from every area of my life...Facebook is crazy about facilitating the connections from Elementary school to former business partners to my triathlon team.

Thursday was a REST day! I needed it. Friday was a 30 minute bike ride and weight lifting.

Saturday was a 50 mile bike - constant - with a 22 minute transition run. Did another 7:15 mile off the bike and 7:20s for the next 2 miles. Huge improvement for me on the transition runs. Fired up!

Sunday was a VERY TOUGH work-out. 20 minute open water swim...swam through a crazy current. Then a 1:45 run on the beach. That was the longest run for me in a while. The temperature was 85 and no breeze. Ran close to 13 miles. Ankle held up but my legs were shot. Dead tired after that long ride on Saturday.

Today is a day or reflection. I give thanks for all those who serve in the Miltary and give selflessly to our country. I may do a quick tempo swim...but Angie has given us the day off which is nice...I may go swimming with JJ and Melissa. Easy recovery swim.

All in all...another good week of training and a blessed Birthday...

Excited about this upcoming week...we go away on Saturday for a super-long bike and run...the first of 4 trips to prepare for IronMan Louisville...

Turtle Trot 5K - Podium Finish

2009-05-17T17:32:00.000-07:00

Saturday morning was another one of those spiritual experiences which connected the beauty of Southwest Florida, the un-bridled dedication of my wife, the gratitude that I have for my parents and the competitive edge that I have with triathlon training.

4th Annual Turtle Trot; a 5K race through the naturalized mangrove trails surrounding Lover's Key State Park. (Picture Above). What a beautiful venue. I have done 3 outta 4 Turtle Trots. One was done on my 37th birthday when JJ and Mel coming out with big signs...cheering me on. They are so awesome. For some reason, this race starts at 8 AM and it is blazing hot by the last mile.

I registered early and we dropped JJ and Ben off at my parents in Naples at 7 AM. No matter what the circumstances, Mom and Dad are always ready, willing and able to pitch in and baby-sit as Mel and I go off on these crazy race excursions...they are the best!

The gun goes off and Mel and I go. Some soft sand and winding turns and blazing hot. About 82 and humid at the start and 96 at the finish line in the bright sun. I ran a 21:10 which was wasn't bad considering the conditions. I pushed at the end to try to beat a guy I thought was in my AG but he wasn't...I beat him but he was in his early 30s. Nice to push it and win those down the stretch. Finished 3rd and podiumed. Always nice...it's been a while.

Mel did well...Steady Eddy. She is getting ready for the June 7 Naples Fitness Triathlon (reverse with a 5K, 9 mile bike and 400 m. swim). When I finished, I turned back to meet her with some water. I went back to mile 2 marker and then back again to the finish. I had an 80 minute run on the books so I continued on the beach and had an awesome run.

I felt blessed to live in SW Florida...There were 4 groups of triathletes along the route...all of whom were runners from the 5K and getting ready for an open water swim. The water was 81 degrees and like glass...several white buoys are out at about 200 meters - perfect for "sighting" practice. The whole atmosphere was great...the dolphins, fishermen, swimmers, waders, boaters...perfect time of year here in SW Florida.

Went back and worked with Mel on her cycling. She rode 12 miles around my parents development. Great work-out for her. Run 5K and bike 12 miles. She is really improving. She is an experienced swimmer and a solid runner. She will be a "sleeper" cyclist. She has the legs and core for it. It's just a matter of time. She just needs to log the miles.

This morning, we went out to Bowditch / Ft Myers Beach and Mel did her first open water swim. She was awesome. A little timid at first but a strong stroke and a solid 20 minute effort. There was a bit of a current but the water was flat. Basically perfect conditions. She is on the trainer bike right now. No denying my wife when she commits to something.

I did a 3 hour / 58 mile bike ride this afternoon in the heat...it was 94 when I started. I was sucking down the fluids. I got stuck in a torrential rain storm at mile 24 but rode it out...4 miles later I was out of the storm, back in the sun and my bike was dry...only in Florida!

I completed a 3 mile transition run and felt strong...7:17 first mile and then settled in to a 7:30 pace for the next 2. If I can go sub-8 minute miles for 13 miles in my Fall 70.3, I have an outside shot to qualify for Worlds. If it were today, I think I would have been in the 8:15 / mile range...

I am getting there. Slowly but surely...

First Olympic Race - Wardrobe Malfunction

2009-05-10T10:37:00.000-07:00

Happy Mother's Day! Thinking about where I am with my triathlon training, business affairs, and commitments to various charitable causes...I know that I would never be able to balance everything without the selfless commitment of my wife...she really does it all...mom, wife, tutor, best friend, class mother, chauffeur, family psychologist, and now...triathlete...she is getting ready for her first triathlon on June 7 in Naples...she is amazing...I really hit the lottery with my wife Melissa!

Siesta Key Sharks Olympic Distance Triathlon - May 9, 2009. First race since New Orleans 70.3 on April 5. This was my first Olympic Distance race.

I have been excited and cautiously optimistic about this race. I felt rested and ready. The only concern I had was that I have been in "build" mode for the last 5 weeks after New Orleans...I have not had any of those narly swim work-outs or LONG bike rides or crazy track work-outs where you feel like you are gonna die. My work-outs have been a mix of good drill work in the pool, 30 mile bike rides in HR 2-3 range followed by 30 minute transition runs, and the occassional Sunday long run of 11-15 miles. So I worried a bit that maybe I had lost some of my fitness...

Wrong.

Drove up to Siesta Key at 4:45 AM. Registered and got set in transition. Beautiful morning - 75 degrees and not a cloud in the sky. I always have that feeling like I forgot something. Maybe my knee strap or goggles or swim cap or Fuel Belt. Everything was in check. I warmed up on the beach, took a quick dip and peed and said my traditional prayer...

7:36 wave start after the elites and under 35 group. No wet suits as the gulf was 81 degrees and a bit rough...Love it. Good for strong swimmers. I go out hard so that I don't have to climb over people...After about 200-300 meters, I am in second place with one guy way out ahead of me...another guy is drafting right behind me and then the rest of the 60 green caps are behind me.

At 500 meters, I start to pass the lingering blue caps. Always a good feeling. I make the turn in 11 minutes and know that I am on to something...the return is into the sun and into the current...but I decide to kick harder and force my stroke a bit...I was thinking 24:30 would be a great 1500 meter swim time. Sighting was harder than New Orleans with the glare and less buoys but I nailed it. This was my straightest swim yet in a race.

Hit the last buoy in 22 flat, turn left and head toward the beach...another 100 meters of fast and furious swimming and hit the mat in 24:12...basically tied for second out of the water.

I suck at transitions. I have road shoes that need to be screwed tight, knee strap, prescription sun-glasses and two left hands. Not to mention I always feel shaky and seasick getting out of the water...

I go to strap on my helmet...(old 2005 LG Aero helmet that T-bart gave me) and boom the buckle breaks...I have nothing...no way to clip my helmet strap. I ride out of transition and go "no hands" for the first quarter mile, fumbling with the helmet. I tried to manually tie it. Nothing. I pull over. Now the panic and frustration strikes. I start seeing bikes whiz by me. Nothing. Can't get it together...Wasted at least 2 minutes on the side of the road...There goes the lead I had from the swim.

My next move was stupid. I put on the helmet and went 25 miles with a loose helmet...I never fixed it. I know that if I wrecked I would have no head protection. Thank God. Nothing happened.

Felt good on the bike. There was a pretty steady head and tail wind on the double loop. I averaged about 22.5 mph and finished in 1:09. Not bad considering the helmet delay. One side note...there was a LOT of traffic on this course...that sucked. Cars blazing by, bonking horns, giving riders the finger...it really slowed everyone down and kept me on edge. New Orleans was so nice...56 miles with no auto-traffic.

T2 was uneventful although I am still slow. Looking at the results, I am in the bottom 3rd in terms of transition times...I must address this if I ever hope to podium.

The run course was slow...It was 1/2 winding sand trails, 1/4 road, 1/4 sand...and about 300 meters of very soft sand...like beach volleyball soft....the last stretch of soft sand was at mile 6...in the sun...with the finish line taunting us at the end of the soft sand...I felt like I was running in slow motion at the end.

This run was personal for me. I have this terrible hang up that I am no good off the bike. New Orleans gave me this feeling where I could barely hold 9 minute miles off the bike. My first mile yesterday was a bit slow through the trails - 8:10...But then I kicked it in and hit a rythym. I held 7:30s through Mile 5 and then really hammered the last mile. I ran the 10K in 47:18 which is close to 7:30 miles. Awesome considering the winding trails and patches of soft sand...not to mention the heat...It was 87 degrees at the finish line.

Now for the fun part. I finished in 2:25:25. I knew last year's 5th place podium time was 2:26. My goal in 2009 is at least 1 podium finish in any race. I knew I had a shot. But I also saw that I got passed by TWO guys in my age group on the run. I knew I was good out of the water but thought I saw 2 or 3 "Disk Wheel Willies" pass me on the bike...

Sure enough, there I was. 6th place. 2:24:13 was 5th. Missed the podium by about a minute. The helmet issue and the poor transitions cost me. So in New Orleans, I dealt with no odometer...and in this race, I dealth with helmet maladies. I this Karma? Or myopia for not carefully checking equipment prior to the race?

I can't complain. I am now into this for about a year and I continue to improve. I continue to be coachable. I can now "taste" the podium. I am definitely getting hungrier.

Random Questions

2009-05-03T17:30:00.000-07:00

Training has been on track...some ups and downs with the ankle still a bit sore but some great transition runs in the 7:00-7:10 zone after 30-35 mile rides...I am looking forward to Siesta Key on Saturday morning...It will be my first true Olympic distance test. Love an Ocean swim and if the ocean is anything like it was today, it will be rough! And since they cut the swim out of St. Anthony's last week...I believe that the competition in this race will be stacked!

Here are some random questions that have come up in training these past few weeks:

1. Does breathing to the left and right in the swim make you faster?
Coach A. has stated that I need to learn how to breath on both sides...I am a natural "lefty" when breathing. I usually do 4 strokes then breath and 2 strokes when I am tired...She states that this is a "must-have" if I am going to excel at ocean water swimming where the swells may make same side breathing a challenge. As I have practiced this technique, I was very surprised at how fast I adapted...I am a little "lame" breathing on the right side, but I was able to get through 1000 meters without going back to the crutch of single side breathing.

I can't figure out if this is naturally better, faster and more hydro-dynamic or if it is simply better in the event that single-side breathing won't work because of the conditions...something feels more balance and fluid about my stroke but I can't put my finger on it...and I would never try this in my next race...because the "crutch" of single-side breathing has worked fairly well.

2. As a Cyclist, are we required to follow all traffic laws?
Do I need to come to a complete stop at stop signs? Am I allowed to creep through stop lights if it is all clear? I recently creeped through a stop light at an intersection and a guy in MY LANE drive next to me and said, "just cause you are on a bike doesn't give you the right to run through stop lights your F'ing Axx-hole..."

So - what is the official rule? I assume that I am technically supposed to follow the traffic laws but if I creep through, would a cop stop me and give me a ticket? Would love to know the basic guidelines here.

3. Does Upper Body Strength Training make you Faster?
I do lower weight, high rep. upper body work-outs twice a week. I focus on chest, biceps, tris and some ab. work. My coach supports this. I am feeling stronger and stronger and moving up with certain weights and exercises. But the extra 1.5 hours in the gym...twice a week is a becoming an issue with work and family time...especially with all the swim, bike and run work-outs. Is strength training really worth it? I know T-bart and Macray do not do anything in the gym. I think Coach Brian does some weight training...

As I thought about it, is there an argument that more muscle - even lean muscle -could actually DETRACT from triathlon performance. Note, I don't do leg training with weights because I am doing so much with swimming, biking and running...I feel this would lead to fatigue and maybe even burn-out.

When I see these guys who dominate at races...they all seem ripped and BIG...I assume they do strength training...but I wish I understood the science as to how it actually helps me with "speed"...and whether the 3 extra hours I spend per week in the gym could be better allocated?

Three random questions...

Training with a Heavy Heart

2009-04-20T19:31:00.000-07:00

It's been just over a week since the unexpected loss of our family dog Lyoko. Mel, JJ and I have heavy hearts. Today, we received her ashes and cried some more. It is hard to let go of the sadness and guilt.

Weird...But I have never really had to deal with a loss like this. Never really dealt with this kind of pain and grief. I can't figure out the right way to say Goodbye. How do you release the guilt and sadness? How do you move on? How do you somehow convince yourself that there is a reason for this...I've prayed about it and asked God for guidance...But so far...no meaning...no enlightenment.

Training has been hard.

Siesta Key on May 9 seems so trivial. Sometimes I am in the pool or on a run and just think about our girl and how much she loved the car rides and going on walks and showing off her tricks. I get the visions of her tail wagging and the way she always nudged up against us to get our attention. Such unconditional love and loyalty.

There have been some set-backs and victories since New Orleans. The ankle continues to act up although not nearly as bad as it has been. Regular icing and 800 mgs of Motrin seems to be doing the trick in terms of managing the swelling and pain. I feel that if I can ease the runs and up the swims and biking, I will be fine.

Some victories include a few Swim sessions that exceeded what I thought was possible...I recently did a 1000 warm up and then 16x100s in 1:35 with 25 seconds rest. Pre-New Orleans, I could not do 11 in a row. I have felt strong in the open water...I can do 20-25 minutes without breathing hard. The buoyancy in the ocean is incredible. Then, today, I did 1800m of drill work and moderate swimming and then did a 200 "anger" swim...Pissed off, I went all out and did a 200m in 2:53 which was nice...I knew I could do a 100 in under 1:30 after some tough drill sets...but did not know I had a sub 3minute 200m at the end of a tough work-out. On June 7, I have my heart set on a 6 minute swim at the end of the Naples Sprint triathlon (400m)...

I also did a 30 mile bike on Sunday in 21.0 mph and then held 7:15s for a 3 mile transition run. So that is also progress...and with the rest I took after New Orleans, I have manged to stay at 166 lbs and have felt stronger in my free weight work-out sessions.

Just found out that I am locked out of Disney 70.3. Snooze you lose. I was going to enter, do the swim and bike and then drop out. Just as a good training effort since I will be there anyway. Bummer.

Still mulling over the Ironman Louisville plan. Just not really motivated by the Ironman distance and much more intrigued by the World Championships and possibly trying to qualify in Cancun or Augusta, GA in late September. This is part of my problem. Proscrastination and lollygagging. I need to make the decision and go for it. Once and for all.

But it is tough to plan and prioritize with a heavy heart. That is for sure...

"The Big (Not so) Easy"

2009-04-07T08:31:00.000-07:00

Back from New Orleans.

What an experience...

Got to The Big Easy on Friday night. Checked in at the W Hotel and went right to Pre-Race Briefing and Registration at the Marriott Hotel. The Expo was underwhelming. The Pre-Race Briefing was overwhelming. Must be the latest media attention regarding sudden cardiac death in the swim portion of triathlons because the theme of the briefing seemed to center around the number of EMTs who would be in the water and how prepared they were to scrape us off the lake floor if we went down...

It was a twilight zone moment for me. Hundreds of athletes with shaved legs and Ironman Visors staring at their watches to get through a mandatory briefing about potentially life saving procedures...Kinda like the flight attendants giving the safety instructions on a flight with no one watching / listening...I of course took copious notes and looked at Melissa with horror...I whispered..."I don't there is anyone in here who I can beat!"

Met up with Anthony, Brandon, Ralph, Macray and Bill. Great people. Great fellowship. Had an awesome dinner and talked incessantly about splits, shaving, weight, work-outs, race day nutrition, race wheels and how much T-Bart and Macray were ready to qualify for the World Championships.

The boys packed it in at 10 PM.

The rest of the night was a blur. My wife doesn't get out as much any more as she is the most loyal, dedicated and committed Mom and wife I know...so bring her to the French Quarter on a Friday night with no kids...and well...that's another story for another blog...let's just say that we had a lot of fun, went to places that married couples don't usually go...and didn't realize that there were still bars in this country where you could smoke cigarettes (disgusting). We didn't sleep til like 3 AM.

Fast forward...like maybe 3 hours...to Saturday morning's pre-race swim, run and bike...I forgot that I did not have a good tolerance anymore for beer, merlot, vodka shots and more beer as a way of "taking it easy" 30 hours before my first half IronMan.

I took 1200 mgs of Motrin (for my bum ankle - LOL)...and headed off to the Lake...Beautiful, Clean, Lake Pontchatran...Really...it was clean...and it was beautiful...and HUGE! When I got to the swim start, I found three young kids playing football in an open field and immediately missed my son JJ. After playing catch with the kids...I learned that they were Heather Golnick's kids...as in 4th ranked Pro in the world Heather Golnick...she was out on her pre-race bike ride...she is from Bradenton, FL which is cool (pride in SW Florida!)...her husband was very cool and very humble...they have a special needs daughter which makes her story even more interesting...I rooted for her on Sunday!

The pre-race swim was great...I did it in tri shorts so that I would have a better feeling in my wet suit...This will now be a pre-race tradition for me. Swam for 15 minutes EZ and felt great...except for that hangover headache...Ran for 15 minutes and felt great...my bum ankle was okay. Major props. to Anthony's friend Dr. Ralph who "adjusted" my ankle 4 times pre-race...wow...what a difference!

Set up my bike in transition (great spot between two palm trees...on the fence). When I set up my bike...the Cervelo next to mine had an explosion...front tire...blew...I thought, "God I hope he comes early tomorrow"...took it easy on Saturday night...went to bed at about 9PM...slept well which was a first before a big race...so the party night was actually a blessing in disguise...

Sunday morning. Never need an alarm on race mornings. 4:30 AM...I am up. Nice room service oatmeal, banana and power bar...Nailed a great "deuce" which is a pre-requisite for a good race. Met a great guy from Indiana on the shuttle to transition. Suddenly realized how much I appreciate Florida and my ability to train year round.

Head to transition...Butterflies...Reminded myself of my goals...First goal was to finish and have fun...really...have fun and smile. Brian always says I have to smile or choose a different sport...Time goal was 5:20...Wanted to go 35 swim, 2:50 bike, 1:50 run...5 min. transitions for a 5:20 on the button...

Secretly I thought the run time was a slam dunk...Boy was I in for a rude awakening....

Awesome 1 mile walk to the swim start...Ipod cranking..."I can only Imagine" by Mercy Me...."Victory" by Notorious B.I.G "Lose Yourself" by Eminem...all the essentials.

15 minutes to go...had to pee...long lines at Porta-Potty...no doubt, the lake is gonna be a little bit warmer when I get in it...I put on my wetsuit backwards...with the zipper in the front...got weird stares...then, one guy says..."Dude...your wet suit is on backwards..." I say "Yeah...I know...I am stretching it out..." As if he was the asshole who didn't know what I was doing...Funny. What a complete basket case I am...

National Anthem. Pro start. Stretch. I am ready...wow. I am really ready.

Into the water...

Horn. Go. Feel great. Smaller waves. No violence. Great strong strokes. Swimming a little crooked but feel great...Note to self...learn to go slower and stop less to site...I tend to go 100 meters hard...then stop to get my bearings...hard then stop...Next time I will go longer with better, more methodical strokes...Smooth and long...Not hard, stop and go.

Hit what I thought was mid-way in 19 minutes. Panicked. Way too slow. Picked it up and went hard to the end. Stood up at 33:50 and crossed the line in 35:03. Goal # 1 ... accomplished. Felt great cardio wise. Got through transition and only had to toil a bit with my wet suit...not bad for my first 70.3 transition...

I get out on the bike course...cyclist down...must be a guy who leaves transition, fiddles with his odometer...hits a cone...and down he goes...

1.26 miles in, I hit a big bump and my odometer goes out...pull over...squeeze it back on. It goes out again at mile 4. I stop again to squeeze it back on. It goes out again at 12 miles...I make a mental note on my watch and decide to go without any speed guage whatsoever...

Great ride. I must have past 60+ people in the first 15 miles...it was down-wind and when I had a speed guage...I was averaging 24-25mph...I got a little nervous that I was going too hard, too early...but it just felt great to be on the open rode with the new Zipp Race wheels...

Last 10 miles were tough...mostly into the wind...and over two sizable bridges...I have not put in enough bike miles and I feel it every time at mile 40...I start to really labor and feel the pain in my quads...But I came in to transition in 2:45...Second goal...EXCEEDED...

By then, I had taken two large water bottles of half gatorade / half water. And I had somehow put down a small Pure Protein bar...Gastrointestinally, I felt okay...Not hungry...a little thirsty...but okay...

In transition, I drank what was left of a third water bottle that I had started drinking after the swim...Transition 2 was SLOW. I believe 6minutes+ combined for both transitions...Transition goal NOT met.

Ran out of transition and couldn't really turn my legs over. I had done several transition runs but not many after 56 miles...

I forced down another Protein Bar and it sucked. My mouth was dry and I could barely swallow; but the boys insisted that I get some nutrition / carbs in me at the start of the run.

Sun out. Head Wind. Oppressive humidity.

First mile was 8:45. I knew I was in trouble.

Second mile was 8:55. Uh ohhh...

Third mile 9:00+...That really sucked...I knew I had a 5 minute "bank" of time thanks to a good bike...But I also knew that 9 minute miles were really BAD for me. I then committed to NEVER look at my watch again.

My goal quickly shifted from a time goal to finish without walking...to take it one mile at a time...to smile occasionally and to remember that I had done 4 marathons and 10 half marathons and that pain was part of the process...

At about mile 7 or 8, I started to hallucinate a little...I really think my brain was frying inside my skull...It was REALLY hot...my legs started to have that really bad feeling like they could cramp and lock at any moment...the "don't walk" goal suddenly changed to "don't walk...but feel free to waltz through the water stops" goal...

Then around 10 miles, I began to think about various 5K routes...I began to sense that I could finish strong. I decided to look for numbers 35-39 on calfs of runners...I found some...and passed them pretty easily...I decided that 10 passes starting at Mile 10 would be a great goal and distraction from the pain I felt and the inevitability of my legs locking up. I think I passed 6 age groupers...

My legs never locked...

The last 800 meters through Jackson Square was intense...I know my last mile was a sub-8 mile...I know I have a sub 1:45 in me if I train better...

All in all...the greatest and hardest experience of my life. Final time 5:28. The most important goal was met. I finished. I smiled. I ran the whole half. My ankle held up. I want to do it again...I was pretty blown away by the number of athletes who had to be carried to the medical tent...my coach came through in 5:24 and I had to carry her to the tent for IVs and a serious ice down...scary...But she qualified for the World Championships...she is a stud.

T-Bart WON his age group...yes...He WON it in 4:44. Incredible time in the oppressive heat. So proud of him. He looked great and deserves all the success this sport has to offer him. He too needed an IV.

Macray had an awesome 5:05 but bonked on the run with cramping...Great time but he is much better than that and was hoping to qualify for Worlds. He will...it's just a matter of time. He is a beast...

I am now in recovery mode...completely spent...mentally and physically...no interest whatsoever to do anything...EXCEPT...of course...obsess about the World Championships. Brian, Tony, Coach and probably Macray will be there...maybe even David Wolfe???

I want to qualify. This year. I know this is a long shot...I was 79th out of 359 in my AG. Can I spend the next 6 months, get my time down to 5:05-5:12 and have a shot? I am thinking about Cancun or the Inaugural Augusta, GA 70.3 on September 27, 2009...This would be ironic considering Augusta is home of the Masters...a golf MECCA...I dreamed of playing in the Masters almost my entire life...can you imagine if I go there to do a triathlon in an attempt to qualify for the IronMan World Championships...

Hmmmm....

The Electric Chair

2009-03-29T18:06:00.000-07:00

So here we are. One week out from New Orleans 70.3 and my left ankle is still "toast".

I was disciplined about NOT running for 6 days...Focused my Taper week on good swims, strength training and some great cyclo-training. There is some tenderness but no pain when swimming and biking...I followed the R.I.C.E. recipe to a tee...Rest, Ice, Compression and Elevation...I went to my Foot/Ankle doctor and Electro-stimmed both ankles...I also applied UltraSound therapy. I taped it. I took Celebrex. I followed the advice of my doctor and coach to a tee...

It was going pretty well...Until Saturday.

Saturday was a 60 minute taper run. I decided to give it a go. L.S.D. 7:30s for 5 miles...Felt okay. Then, at about mile 5.5 / 40-minutes...it flared up and was terrible for the last 20 minutes...Came home...iced it and put on a brace...It is crazy because my fitness is awesome...5 miles @ 7:30s and hardly breathing. Pretty much a "forever pace"...But the ankle feels swollen, unstable and very tender...even to the touch.

Trying NOT to panic. Trying to stay calm. I know Sunday will be a tough day...1920 meter swim. 56 mile bike. 13.1 mile run. Trying to take the negative thoughts and turn them positive...Maybe race day adrenaline will ease the pain. Maybe another Taper week will get me better. Maybe 56 miles on the bike will keep my ankle "loose"...maybe I will slip on a brace at T2 transition and that will do the trick...Maybe this is an opportunity to come back from New Orleans and pile on the swim and cycling miles and cut my running...Maybe this is an opportunity to turn the bike into a strength...A major goal for 2009...Maybe I should learn my lesson and never "train" on pavement in racing flats (idiot!).

Other news. I deferred my entry on St. Anthonys for April 26. My niece Janelle is receiving Holy Communion and that is way more important than a race. Another potential blessing in disguise...I will likely enter Siesta Key Olympic Tri. on May 9. That gives me two more weeks to heal after New Orleans...I know the Siesta Key water and course. This is a race that if I jam...and the stars align...and I am healthy...and I don't fiddle around in Transition...I could...maybe...possibly...podium...another aggressive goal for 2009...

Finally, I splurged and bought nice race wheels. Really sharp looking Zipp 404s. So psyched. They are adequately fast and great in the wind. The great team of Mark, Jane, Greg over at Trek Naples helped me pick em out and put em on...Trek Naples is an awesome family oriented bike store...They are helping Melissa choose / fit in a new tri. bike. They are extremely patient and knowledgable.

Gonna take the race wheels out on a test ride on Tuesday morning...Then I ship my bike out for the Big Easy! 7 Days away!

Ankle Tendonitis - Dealing w / Injury

2009-03-21T14:44:00.001-07:00

So last week I did the Komen 5K PR followed by 11 training miles in my racing Flats. Exciting to go sub-20 for the first time in my life. But what go hard and then train in my racing flasts...Not so smart! Stupid actually.

At about mile 2.5 of the Komen and then again at mile 2 of the training run, my ankle started to act up. Just a dull pain at first, then persistently worse, then a mixture of throbbing and sharp pains on impact. I should have stopped at mile 8, but I kept going.

Saw a great foot and ankle doctor on Monday morning. All X-rays were negative. Classic case of ankle tendonitis. Treatment...R.I.C.E - Rest, Ice, Compression, Elevation...

I also got a prescription for Celebrex but decided not to take it.

Swam on Monday. Strong bike trainer session on Tuesday. Strength training on Wednesday. Awesome swim work-out on Thursday. Short but intense bike ride on Friday - held 22.1 for 15 miles.

Saturday morning called for a 2 hour LSD run. I took my Wednesday run off and was proud of myself. Normally, I would train through the injury and make it worse. I was apprehensive of this 2 hour run. I could tell when walking that the dull pain was there...even with the wrap I received on Friday. But I knew the 2 hour run was crucial for my training. New Orleans is two weeks away and this will be the final LONG run for this training cycle.

So off I went at 7 AM and felt good for about 40 minutes. Then, the dull pain crept up on me...then worse pain...then almost unbearable pain...so much pain I was forced to "limp run" which was pathetic. At about 11 miles, the mental anxiety creeps in..."should I stop and sacrifice the final long run of this training cycle and not risk compounding the injury? Or press through it, get the full two hours in and then ice and rest it next week" Being who I am, I debated back and forth for like 2 miles and finally decided to keep going.

I finished. Almost in tears. Needless to say, I got the Celebrex and took it this afternoon.

I am really bummed about this. First, injuries like this are usually a result of bad training...over-exertion, under-rest and stupid decisions...I do not believe I would be this injured if I stuck to a 2 hour training run in training shoes last Saturday. My ego got me in the 5K.

Second, I have this fear that this will influence my mental outlook and final preparation for New Orleans...I hate to think that after the swim and bike, I not only have to think about fatigue, nutrition, the competition but now I have to think about a nagging ankle injury which could flare up and influence my run - the only perceived strength I have in terms of the 3 disciplines.

Third, I hate drugs. There are no significant side effects to Celebrex. But I like being "all natural". I hate foreign substances in my body.

This week is a Taper week. Everything is easier. Less is more. I will take it easy...I will confer with my coach about not running at all and maybe extending a few of the swim and bike sessions. Or perhaps I will do the Elliptical machine in place of my runs.

All in all, I've heard that "injury management" is a huge part of triathlon training. T-Bart dealt with it in terms of a 6 month calf injury. He decided NOT to run during most of this tri training cycle and to elevate his bike and swim training. Makes total sense. And he says he is now FASTER at running with no lingering signs of his injury.

So I will take that to heart. Calm down. Take deep breaths and just deal with what many triathletes deal with on a regular basis...oh yeah...and I will stop making dumb decisions like racing when I should be training...

Monkey Off My Back - Sub 20 5K - PR!

2009-03-14T14:51:00.000-07:00

I can officially cross off one of the goals I set for 2009.

GOAL: Go sub-20 in a 5k race. Done! Ran a 19:55 at the Susan G. Komen Race for the Cure in Estero. This morning called for an easy 2 hour endurance run but I got permission from my coach to run hard for 3 miles and then easy pace for 1:40.

Did the race with Mel and JJ. Mel said it best this morning...families that run together...STAY together. Mel went sub-35 and was psyched. She keeps going low. JJ posted a 36:01...Not his best. He was saving himself for a 2-hour Paint Ball birthday party that he attended this afternoon. Priorities!

He also had a very late night last night where the A's beat the Pirates 12-8...JJ goes 1 for 1...a BB and 2 runs scored...He also played flawlessly in the infield which was great because he had a tough game last Monday night. I stress to him that it is all about a "one game at a time...one AB at a time and one inning at a time..." We agreed that improvement was key in this game...He did awesome. Really into the game and focused.

Mom and Dad showed up and took care of Benjamin which was really nice. They were blow away by the 7,000 race participants. I came in 27th overall but still only 5th in my age group. I am fine with that...Couldn't have done much better than 19:55.

After my race, I ran back and ran in with JJ. He was chugging along...At about mile 2.5 he says, "I am hurtin' Dad"...I looked around at all the signs on the backs of these women cancer survivors and runners who are running in support of family / friends who have lived and survived bouts with cancer. I starting thinking about the nagging ache in my ankle...out of no where, I said, "This is nothing John...try sitting in a chemo-therapy chair for an afternoon...that's hurtin"...

To those 900 survivors who ran in the race today. I salute all of you. I have no idea what you had to go through but I know it was not easy. I have always feared cancer...how it creeps up on you and can't be controlled. How the chemo-therapy eats away at healthy cells. How surgeries have to be performed to remove tumors. Some day this country will get its priorities straight...we will "shoot for the moon" and cure cancer...That's my prayer anyway!

My Princess Bride

2009-03-11T12:59:00.000-07:00

Had another one of those cosmic weeks last week.

First there was panic about how I would get in all my training on a "build" week with all my baseball coaching commitments, work commitments and a planned trip to Disney for Mel's Princess Half Marathon.

Then, there was the relief of getting it done early. I had an awesome training week:

- Monday = 2700 meter recovery swim after the H2H half marathon
- Tuesday = Bike Trainer session followed by Strength Training

- Wednesday = HARD Swim Session as:

- 400 WU
- 1000 continuous tempo swim in 17:20
- 6x100 intervals on 15 second rest (last interval in 1:25)
- 400 Cool

Followed by a 6 mile run with 5 1:00 accelerations
- Thursday = Rest
- Friday = 60 mile bike in 19.6 mph avg. and 20 minute transition run (7:35s)

- Saturday = 10 mile easy run

- Sunday = Rest - Cheer on Mel at Disney Princess Half Marathon

Weighed in at 163.8 on Friday night which is nuts...I never thought I could get down to 165 yet alone 163.8. This is all about smart eating, no stupid snacking and staying focused on long endurance training in preparation for Half IronMan New Orleans.

So overall I am satisfied with my training...but ecstatic that I can manage so much and stay balanced. There were deep breath moments for sure...but nothing I can't handle. Oh yeah, JJ won one game and lost two but PITCHED in one game and struck out the first batter he faced...The look on his face...

But the real hero of the week was Melissa. Less than 7 months from being pregnant, she trains, starts and COMPLETES her first half marathon. It was the Disney Princess Marathon. 7,000 women started the race...many of whom donned princess "uniforms". Mel went all out with fairy wings, a tiara and a princess visor. Her double knee braces, foot orthotics and wraps were NOT part of her costume.

She ran it with two friends from the gym. I was very nervous considering has bad knees and ankles that have been aggravated through hard training these last few weeks. Mel's mind and will is much stronger than her physical body. I mean a STRONG will. She was not going to be denied.

She goes out in 36 and change for her first 5K. Several photo ops. and bathroom breaks later...she sees JJ and me at the 8 mile mark in under two hours. She finishes the whole damn thing in 2:59:35. Her goal was to break 3 hours!

That is blazing all things considered. She was limping a bit at the end but made it through a day in Animal Kingdom and a visit with her Grandma and a night of intermittent sleep due to Benjamin. No issues the next morning and now she is iching to run. That's in-human.

Of course, it's now all about tri. training. She wants to hit the pool, buy a bike, continue to run and enter the Naples Fitness Triathlon on June 7.

No doubt, I will see her on the Podium!

Stomach Flu - Sucking it Up!

2009-03-01T19:00:00.000-08:00

I don't get sick very often, but when I do...well, it sucks.

Limped through Monday with stomach issues. Got through the Monday recovery swim work-out and then all hell broke loose. Literally. Up all night. Just terrible.

On my back all day Tuesday...No trainer session, no strength training. Not myself on Wednesday so I did not go to Swim/Run work-out.

Felt better on Thursday and had a great Swim work-out as follows:

- 500m WU

- 500m Interval session
100m at 1:40s w / 20 sec rest

- 500m Tempo swim in 9:00 / 20 sec rest

- 500m all out in 8:08 (blazing for me!)

- 200 cool

Felt great. Followed it up with a 37:30 5 mile tempo run.

Coached JJ's game that night. Lost to the Loser Marlins who have no class. JJ makes one of the best diving catches in foul ball territory that I have ever seen. He keeps getting better and better.

Friday and Saturday was the Gateway Member Guest golf tourney. I played with Timbo. Shot a ho hum 77 onFriday. But sucked on our last 9 holes. Rode 15 mile in 21 MPH on Saturday morning @ 7 AM; then played better in the tourney. Came close but fell short; placed second place in our flight. Had a case of the "waaaaaaaas" on Friday which I hated. Had intermittent pity parties when I hit bad shots.

In any tourney, no matter what the circumstances, it is all about a shot at a time. Every time. No excuses. I don't play enough to spazz out mentally on the golf course. I really wanted to win and if we played a little better, we would have won...but mental dereliction on the golf course is unacceptable.

Finished the weekend by getting up this morning and running the Hooters to Hooters Half Marathon. What a race! Ran it in 1:35:39 which is less than a minute off my PR. It would have been a PR if it were not for the huge bridge spanning the Caloosahatchie that we ran over and back on Mile 7-8. Ran a 7:18 pace which was much better than expected.

Came in 30th overall out of 550 runners. Pretty good for still not feeling myself...

This week is all about getting Melissa ready for her feat - the Princess Half Marathon @ Disney.

5K PR - But Now it's Crunch Time!

2009-02-23T08:15:00.000-08:00

Had a good week of training post-Escape from Florida Triathlon.

Monday was a good recovery swim. Then a great bike trainer work-out on Tuesday followed by strength training. Then a hard swim and run on Wednesday with bleacher climbs worked in. Rest on Thursday.

Friday was an awesome work-out. 16 miles in 2 hours flat. Ran most of it on hard packed trails near my house in Gateway. Used an Ipod which helped. Normally I just enjoy the sites and sounds of a long run. The Ipod allowed me to stay in ryhthm with many of the songs keeping me in perfect cadence. Two hours and 16 miles was the longest I have ran since the Marine Corps. Marathon at the end of 2007!!!

Needless to say, my expectations were low for the Edison 5K on Saturday night. Great atmosphere, perfect whether. About 1400 runners and 200,000 fans experienced the Edison 5k including my parents who took care of Benjamin as JJ and Melissa ran in the race. The route is on the parade route and the 5K kicks off the parade. Hence the 200,000 fans. Awesome energy. Winner finished in 4:33 mile pace which is blazing!

There currently is a mean stomach virus around these parts and I think I was feeling it on Saturday night. That, plus the heat and the fact that my legs were dead from the 16 miles the day before kept my expectations low. What do I do on a low expectation race? Run a fast first mile and see how I feel. Ran the first mile in 6:14 and felt okay. I knew this was PR pace but probably not sub-20 pace.

Hit mile 2 in 12:50 and knew it would be close. Stomach cramps came to visit in mile 3 and I got passed by at least 5 people which always "hurts" mentally...especially when they look like they are in your age group. Turned at 3 miles in 19:25 and knew I had a remote chance of sub 20 if I sprinted...But I didn't have it...

20:06 - PR. Feels good not to "feel it" and still PR.

Ran back out and then in with JJ and Melissa...an awesome family experience. Had dinner, watched the floats, took some pictures (will post later) and then called it a night. Mel was sick all day yesterday. I just felt tired and not myself.

BUT - In the spirit of this "build week" - I pounded out close to 60 miles in 3 hours flat on the bike. Held it at 20.0 MPH most of the way and then bonked for the last 4 miles. Convinced myself that a 5 mile "cool" in HR 1-2 was okay. Not sure what coach would think but I was done...I have to build up on these long bike rides...I feel terrible at about mile 40...

But I got off the bike and ran sub 8 minute miles for 2.5 miles (20 minutes). Then, enjoyed the rest of the day with JJ - Hyatt Water slide, baseball practice and then church. Counted my blessings for my health, another 5K PR and asked for strength as I am 5 weeks away from the New Orleans half Ironman!

I need an Iron-stomach with this virus!

The Great Escape

2009-02-16T19:56:00.000-08:00

My third triathlon will definitely be a memorable one.

Florida's Great Escape Triathlon took place at Lake Louisa State Park in Clermont, FL. GREAT venue. The distances were 1 mile swim in Lake Louisa, 18 mile bike on rolling hills, 5 mile run on sand, packed clay and asphalt.

I love when a trip comes together. I went up with Mel, JJ and Benjamin on Saturday morning and we stayed at the Renaissance Seaworld. We did a whirlwind tour of Seaworld and saw the Shamu Believe show, Dolphin Mystery Show and Pets Ahoy. JJ and Mel rode an awesome log flume and the "Kraken" which is rated as one of the Top 10 roller coasters in the world. This was JJ's maiden voyage on a REAL roller coaster and what an experience. Mel was a trooper to go on it and hasn't been the same since. There was one too many corkscrew turns for her liking. She still feels "hung over." I of course would never set foot on a roller coaster of any kind...and definitely not the day before a triathlon.

That night we were settling down and JJ was relaxing in bed next to me. I was kinda into myself...feeling anxious about the race. I could go to sleep and make this a normal night or I could try to make it extra memorable. I decided to "ask" if JJ wanted to go down to the pool and Spa...He lit up. Absolutely!

We went down and he managed to go from the cold pool to the hot hot tub about 6 or 7 times...You know - that amazing feeling of extreme cold and extreme heat...he loved it. Several Father son conversations and 5 video games later and at about Midnight we hit the sack...

No alarm clock needed. I was tossing and turning at 5 AM. "Can I finish this distance?" ... "How will I do on my new Crono?" ... "Can I come in the top 10 in my age group?" ... "Could I possibly bonk?" I decided to encourage Mel, JJ and Benjamin to take a cab out to Clermont ($80 trip)...I spared them all the waiting and transition set-up and pre-race hoopla...They happily obliged.

At the USAT registration desk, I met Joanna Zieger. Not the most pleasant person as she argued with the volunteers about her registration fee. But hey, she IS the reigning 70.3 world champion. She also rides MY Guru Crono which was a thrill to see...I then saw no less than 4 Olympians warming up on their bike...I knew I was in for a crazy experience.

The Swim venue looked awesome. Buoys every 100 meters or so and very clearly marked. It was very shallow which made things difficult in the beginning and end of the swim. But all in all, I had a great mile swim in 25:50. I will say that I was shaky getting out of the water and running to transition...some oxygen debt and vertigo but that always seems to happen.

Uneventful transition 1 other than seeing that there were still a LOT of bikes on the racks. Good sign. I get on the bike and haul ass for 2 miles expecting to be passed...Held steady at 22 MPH...Felt strong on the bike. Saw Mel, JJ and Benjamin in their cab, entering the park at about Mile 10. That was pretty funny...a bunch of Pro triathletes whizzing by and cursing at a Yellow Cab in a state park...how committed is my wife? How awesome is that?

Saw Coach Angie on several loops...knew that she was coming for me. But I held her off...surprisingly so. I never felt fatigued. I was psyched with my 22 avg MPH for the whole 18 miles. Passed a couple other team-mates which was unexpected.

T2 was uneventful other than NOT seeing many bikes on the rack. Good sign. Hit the run and told myself that I would stay sub-8 minute miles. Felt strong. I changed my perspective when I got passed by an elite woman in a bathing suit with a major wedgie and re-committed to sub-7:30s...After I caught my breath, I quickly committed to sub 7:10s...I was amazed by how strong I felt on the run...even though the first mile or so was through soft sand.

I definitely went 6:45 or so for the last mile and finished in a strong 1:54:28. I held 7:06 pace for the run. I finished 6th in my age group. Best part is that I did not brick on the bike. I was 7th in my age group for the bike and was very close to 6th. I know this is a function of training...but also the strength of my new Guru. It just cuts through the wind, allows me to be in aero longer and just flies down-hill. I also had a bit more energy and adrenaline in this race.

It was awesome to see the elite/pro field...Shoemaker, Long, McClarty and Zieger. Great to get a taste of pro triathlon racing. Shoemaker ran 4:53 miles off the bike. Zieger swam a mile in 19:18????? Just blazing.

Even though I got smoked, I felt like I belonged. I feel as though the Olympic Distance is a great distance for me. Just enough on the swim to get me into anaerobic...just enough miles on the bike to get to lactic acid build-up but not spent and a reasonable distance run that blends speed with some endurance.

I feel ready for New Orleans 70.3. Not ready right now. But "6 weeks from now ready." I do not feel as intimidated and I don't feel that sense of anxiety that I could bonk and not finish the race...

Lovin' this training. Loving this sport! definitely hooked.

Priorities and Pain!

2009-02-10T18:38:00.000-08:00

Last week was a very tough week of training. It was a "build" week. Coming off the previous weekend of 50 miles on the bike and 15 miles of running, I was tired. Monday - Thursday was great. 2600m swim on Monday. Strong Trainer session and Strength on Tuesday. Swim / Run on Wednesday...Day off on Thursday.

My boys from LA - Sam and Robb - came in on Friday and I know my weekend training would suffer. I fit in a 30 minute ride on Friday. Friday night was drinks and partying. Saturday morning was very rough. I was down in Bonita Springs at the Condo and when I woke up...with cobwebs...it was 46 degrees out. I had my bike but summer cycling clothes...

I limped down to my car, hopped on my bike and headed North to Fort Myers beach. My hands literally froze in the aero-bars and my feet felt like bricks. At about 12 miles I warmed up a bit. At 20 miles, I felt pretty good...at 30 miles the guilt hit that I had left my buds hanging. So - I ended the ride at 34 miles which was close to 2 hours (windy conditions)...I did a 25 minute transition run which felt great.

Coach Angie was bummed as I was supposed to go 2.5 - 3 hours and 50 miles. This was a build weekend. I definitely screwed up but I have to try not to beat myself up. Saturday night was the AFCAAM benefit. More drinking and partying. Went to bed at 2 AM and had to get up at 5 AM to get the boys to the airport. It was at 7 AM that I started rehearsing my speech to the 11 AM and 5 PM masses at Blessed Pope John...More stress.

I got through the speech. I did okay. Nice comments from many of the parishioners and Father Bob himself. But I was exhausted.

So, the only think left to do on Sunday when I got home was go on a 12 mile run. I did in ~90 minutes and felt great...that same great feeling you get when you study all night for a test, do well and then just crash in bed.

This week is another big week as I get ready for Lake Louisa Escape from Florida. I did an awesome 2000m ladder on Monday. I did a great trainer session this morning and then strength training. Swim / Run tomorrow and then easy spins / runs going in to the race on Sunday.

Fired up to spend Valentines with the Family in Orlando...Seaworld!!! Then race on Sunday and then visit Mel's grandma after the race! So grateful that I can mix the family time with the race time and that Mel is so supportive.

Oh yeah...got my cool Lime Green Giro Ultimus helmet...My theory is that a lime green helmet will easily be seen in transition...We shall see. God knows I need help with Transitions!

Humbled but Hopeful

2009-02-01T20:01:00.000-08:00

I had high hopes on Saturday morning. My first ride with my new Guru Crono alongside Team Geared Up - Angie, Greg, Justin and Kath. They are all experienced triathletes who regularly "dropped" me in road training runs when I was on my Scott Road Bike. I figured this time would be different with the "Black Beauty" cutting through the wind.

Not so fast!

Saturday morning. 38 degrees @ 7:30 AM. With 3 layers, gloves and leg warms, I set out with the group. First 10 miles felt fine. Held 19.5 mph. At about 18 miles, the group said, "see ya"...By mile 30, I was squinting to see them in front of me...By mile 40, they were gone...

As fate would have it, I forgot my running shoes so a return to the car and quick transition was impossible. So, with frozen feet and wounded ego, I decided to go another 10 miles home to change into my running shoes. 50 Miles on the dot.

I did a 3.1 mile transition run in 23 minutes. Felt good on the run but legs were toast yesterday.

Woke up early this morning. Saw the sunset. Ran for 80 minutes today - 6 passes over the Fort Myers Bridge and then a beautiful run on the FM beach...All told - about 10 miles. I was tempted to do an Open Water Swim but it was way too cold. So I bagged it, came home and ate like a pig.

I was a bit down yesterday. While it was cool to complete 50 miles, I can't stand to be THAT behind on the bike. My sense was that I probably would have been behind by about 5-6 minutes in a 56 mile race. I can probably make that up on the run. But for some reason, I felt like I was gonna be better / faster on the Guru...Maybe it was the wind and the cold...

Maybe I just need to manage my expectations and remember that this was my second 50 mile bike...ever...and I am biking with a 10-time Ironman...

Maybe I should lose the ego and simply enjoy the ride!

Guru Crono Arrives - Black Beauty!

2009-01-29T18:50:00.000-08:00

Six weeks after being fitted by the great Mark Cesal from the Trek bike store in Naples, my new Guru Crono has arrived. It looks incredible. All black with florescent lime green logos. Lime green tape. Black saddle.

To summarize, I went with the Bontrager carbon handle bars, Bontrager race lite wheels, Bontrager saddle and Ultegra SL Gruppo. I love this bike.

I took it out on Saturday on its maiden voyage and boy what a difference! The first difference is the vibrations. Somehow this bike picks up vibrations almost as if there were shock absorbers on the bike. Next is the feeling I get in aero position. It just feels "right"...like I am "in the bike" vs. "on the bike." Third is the acceleration at about 20 MPH...with any tail wind, it feels as though it accelerates must faster than my old Scott Road Bike. But most importantly, it holds speed much better.

My normal 40 mile bike is usually 18 MPH depending on the wind. On Saturday, I did it in 21.1 MPH with heavy wind conditions. I had a little more head wind but not much more. And the best part was my legs weren't shot when I got off the bike. I did a transition run (5K) in under 22 minutes.

This bike gives me a whole new set of confidence. I feel with hard work and more miles, the bike will soon be a strength, not a weakness. I feel as though a 20+ MPH bike (56 miles) in New Orleans is definitely possible.

I did another 40 miler today in under 20MPH due to wind. I would say there was a head wind for 30 of the 40 miles. Stayed in aero for 95% of the ride. It was hot today as well...88 for most of the ride...which is good as I know it will be blazing in Louisville.

Mile Swim test yesterday after an 800m warm-up...Did it in 26 flat with no anaerobic bursts...Felt great...that's tracking for a 31 minute half Iron-man so long as I don't flake on the siting. Followed that with a 5 mile interval session on the track.

Strength tomorrow. 42 Miler on Saturday with a TR of 3 miles. Open Water swim in the ocean and 10 mile easy run on Sunday...

Training hard as I head in to Lake Louisa on Feb 15.

Naples Half Marathon - 1:34:43 - PR!

2009-01-18T11:16:00.000-08:00

Another great day. Another great race. Another pleasant surprise. Ran for a half hour yesterday with some accelerations mixed in and my legs were, well, dead. I had a nagging knee throb and an aching ankle.

Needless to say, I tossed and turned last night with the "expectations" of a PR working me over. I really wanted to do well in this race and to "validate" my triathlon training. If I could beat 1:37:54 without running nearly as much as I was running in 2006 when I PR'd, that would certainly validate this new tri training. But the nagging aches and pains and dead legs were creating doubt. At one point yesterday, I thought that maybe the smart thing to do would be to pack it in, sleep in this morning and start fresh on Monday.

But I set the alarm for 5:00 AM and did what always happens on race morning. I woke up at 4:56 with no need for the alarm. Downed some coffee, yogurt and banana and off I went. New tradition. Find a hotel about 5 miles from where the race venue is and do you your business in the hotel lobby bathroom. No lines. Hotel lobby bathrooms crush the 7-Eleven or even the Starbucks bathrooms...nice light, rarely any remnants from past users and in this case, some good reading material.

Got to downtown Naples with some time to warm up. Put in a good half mile warm-up with a couple accelerations. Legs felt good. I can always count on Race Day Adrenaline. Went to the starting line and after an awesome Star Spangle Banner, the gun goes...Great race vibe here. About 10 men and women Kenyans and 20 other out of town elites tow the line up front. About 1,300 total racers. Flat course. 50 degrees at the gun which is unusually cold for Naples.

Went out in 6:45 mile 1. Felt good...Miles 2-4 were "flat" but I stayed right at 6:55-7:00. I had my mind set on 10 miles of putting time "in the bank" which meant sub-7:15s all the way. I held strong through Mile 8. At about Mile 9, I started to struggle a bit. It was a scary struggle because last week in the River, Roots and Ruts, I felt strongest at Mile 9.

So now the pyschology comes in. I say to myself, "one more 7:15 this is a guaranteed PR." Mile 10 was about 7:17 and I hit the 10 mile mark at 1:12 flat. I knew I had it. A 24 minute 5K for 1:36 would be a slam dunk...

Mile 11 and 12 hurt because I kept pressing and it was straight and into the wind. Those were two endless miles. Picked it up a bit for the last 1.1 and just LOVED seeing the clock turn to 1:34...I know I had 1:35 broken easily...Some quick mental math and I knew if I picked it up a bit, I could beat my PR by MORE than 3 minutes.

Hit the finish at 1:34:43...PR!

This is 3:14 faster than my previous PR which I did with T-Bart in 2006.

Absolutely thrilled by this time and effort. This is a complete validation of my triathlon training. I have been spending about the same amount of time training but the running results are getting better and better. My body is feeling stronger. My endurance is unbelievable. My speed has improved. The diversity of training between swimming, biking and running makes all the difference in the world.

The swimming delivers active recovery and helps maintain my weight and good cardio. The longer bike rides build the engine. Two hours at HR 130-140 strengthens the overall core and builds up the leg muscles. The running tunes up the engine and builds both the cardio and the core. The mixing and matching of the disciplines minimizes the chances of over-work and injury.

I feel a major difference when I hit mile 9 in these longer races. Instead of thinking, "my God, get me to the finish line, I am done..." I feel solid from a cardio and strength stand-point. Still need to add the miles on the bike. But I am a true believer in multi-sport training for overall strength, speed and endurance!

River Roots and Ruts - Podium Finish!

2009-01-11T18:39:00.000-08:00

Great race this morning.

The drive out to Alva was breath-taking. It really reminds of me of the African Serengeti. Just miles and miles of open pasteurs with grazing animals and haze coming off the earth. This morning was COLD - about 50 degrees. It was a beautiful sunrise with no clouds in the sky. Super spiritual.

Everything about this race rocks! The shirts are bio-degradable. The medals are made from recycled glass. The volunteers are friendly. The course is super-challenging and changes every year. There are miles along the Calloosahatchee River. Single switchbacks. Big Berms. Flat final mile finish for a good kick. They announce your name, place and home town at the finish. Love it.

I would say more than 3/4 of the 300 racers fall in the race with dozens of injuries that draw blood. One guy bit it bad and split his head open. Most common injury is losing concentration and catching a root on a down-hill berm which sends you flying.

I twisted my ankle twice and tripped once but never went down. I tried to take it easy but the competitive juices took over. Opened with a moderate 7:17. Tried to keep it at or under 7:30 pace for as long as possible...Started leaking oil at about mile 4 but not due to my endurance...more due to the difficult course...Once again, because of the triathlon training, my cardio was strong.

At about Mile 8, I felt great but that is when the course became the most difficult. I mean, really difficult. There were 10-15 foot berms that you almost had to climp on all fours and walk down to prevent a fall. Then, switch-backs and situations where you had to duck under the banyon trees.

At Mile 11, I caught the 2nd place woman (she was a master) and told her to draft off me so we could try to catch the first place woman. In first place was 23 year old Amy Plotkin who was about 150 yards ahead. I went in to a 7:15 mile pace for the last two miles which was too fast for my Master's friend. At Mile 12, I separated and then PASSED the 3rd place runner in my age group...although I did not know that at the time. Felt really strong in the end.

So I came in 26th overall and 3rd in my age group for a Podium finish - 2nd year in a row. I beat 4th place by about 25 seconds which is awesome considering I out-kicked him. Awards were "Petrified Wood" which I pasted above.

A really great day...Two of my tri team members finished a half marathon for the first time so I was really proud of them. Then the Eagles took care of business in the Meadowlands and are going to the NFC Championship. Then I gave a talk to the Youth Ministry at my Church. Topic was Setting Goals and Reaching our Dreams...My theme was "Find your Passion"...

Life is really good today...Mind, Body and Spirit in balance. Very grateful. Now some smart training and rest/recovery this week before we push for a PR at the Naples Half this Sunday!

Make Up Your Mind!

2009-01-08T12:46:00.001-08:00

Two of my favorite running races are scheduled over the next 10 days.

First is the River, Roots and Ruts Half Marathon. Beautiful drive out to Alva, FL at dawn. 8 AM start. 55-60 degrees at the gun. 100% trail running including several single track switch-backs where we run over BMX and motor-cross tracks. Very technical race and sometimes dangerous. In the last two years, I have seen several finishers come in with bloodied knees and twisted ankles.

Definitely NOT a PR course.

That's me in the gray tank - number 51 at the start of last year's race. Last year I completed it in 1:46 (8:10 pace). I believe I was sick and on a serious dose of DayQuil. But I finished in 2nd in my age and podiumed. This year, 1:42-1:45 would be nice. 7:45-8:00 Pace.

This is where the conundrum comes in.

I want to race as hard as possible and podium, but not too hard where I get injured. My normal Sunday runs have been 11 miles @ 8:00 Pace and I have felt pretty good...My coach is begging me NOT to over-do it on Sunday because I have stated that I want to PR next week in the Naples Half Marathon.

Love the Naples Half. Perfectly flat. 2000 runners. Down-town Naples. Great finish. Mile 8 is in front of an Episcopal Church where we get "blessed" by a priest who showers us with holy water...Great weather. Very festive. Awesome atmosphere. Naples is a PR course...I did 1:37 in 2007 with T-Bart. I trained hard for that race and 1:37 feels a bit daunting. To beat that, I need 13 consecutive 7:30s and then a strider down the stretch.

Coach Angie believes that if I go as hard as I have this week, bike hard on Saturday and then run hard on Sunday, I will be toast. She has me "recovering" next week in anticipation of Naples.

I told her that I did not necessarily want to PR in Naples at the expense of my training for New Orleans 70.3. That's when she says, "C'mon John! Make up your Mind!" She gets mad at my indecision. Do I want to get my PR and prevent injury in running...or train smart and peak in New Orleans at the 70.3 half IronMan?

I of course want it all now! Podium this Sunday at R,R&R Half...then train hard next week...then PR at the Naples Half; I want to stay strong and injury free...

So what do I do? I will hold back a bit on Sunday and agree to an easier regimen next week. I'll go hard in Naples and hope for the best. I know that these hard, long runs have a way of making me a stronger runner...if I am smart and listen to my body...

Race hard. But be smart!

Happy New Year - 2009 Goals

2009-01-03T17:54:00.000-08:00

I've always been goal-driven. But I never want to get overly consumed by "hobby-goals". Triathlon has taken over in terms of my free time focus and I am very serious about some day qualifying for the World Championships in Clearwater and for Kona, but let's face it - this is still a hobby. I want this year to be more about "fun" and "learning" and less about pressure and compulsive pursuits of goals that may or may not be achievable.

I have no idea how my body will respond to a 70.3 or a full-Ironman race. I am still overwhelmed by the mystique of finishing an Ironman. Who knows what will happen with injuries or burn-out or outside influences (family and work obligations). Who knows whether my body (or my mind) will respond on race day. I know I have serious anticipatory anxiety for any big event - major business presentation, dental work, even the last 2 Sprint triathlons...I love the rush and the action and getting through the nerves. But who knows!

At the same time, I don't think I should spend the 8-15 hours per week doing this without having some basic goals to pursue. So here they are, not in the order of importance:

1. PR in January in the Naples Half Marathon - 1:37:54

2. Go Sub 20:00 in any 5K (Current PR = 20:09)

3. Finish IronMan New Orleans (70.3) in under 6 hours

4. Finish IronMan Louisville in under 12 hours

5. Age Group Podium in one Triathlon that I enter (this is very aggressive!)

6. "PR" on how much $$$$ I can raise for good causes through my training ($3500 after the Marine Corps. Marathon for Hope Runs),

If I miss on Goal Number 5, a back-up goal would be to place 1/2/3 in one of the three events in any triathlon. I've gotta shot at this in swimming and running...but the Bike may continue to hold me back a bit.

Other "in-tangible" goals include:

1. Always be coachable. I wanted to keep my annual string alive and run a marathon in 2008. I did NOT based on the advice of my coach. She stressed "base training" in late 2008 and to avoid injury. I wasn't ready for a marathon. I must continue to be coachable.

2. Improve on transitions. I shouldn't be lame with transitions...practice, practice, practice...

3. Neutralize my bike weakness. This may not emerge as a strength...yet. But I want to eliminate any sense that it is a weakness. (Good start with the purchase of the Guru Crono).

4. Never let triathlon training and "Hobby Goals" get in the way of what's really important in my life - Family, Faith and "Balance".

There's some exciting races on tap including the River Roots and Ruts Half Marathon next week and then the Naples Half in 3 weeks. I then have the Escape from Lake Louisa Olympic distance triathlon in February. And then the Hooters to Hooters Half Marathon in early March.

Then, the BIGGIE...New Orleans 70.3...

So lots of cool races ahead. Here's to a safe, exciting and eye-opening 2009!

T-Bart's Swim Challenge...

2008-12-24T11:28:00.000-08:00

T-Bart gave me a killer swim challenge

2 mile jog - warm-up to the pool.

400m warm-up stroke choice.

Then, 20 x 100m in under 2:00. Then, "go again" at every 2:00 interval.

So, I did the first 100 in 1:28; so I had 32 seconds to rest and so on. I did the next three 100s in under 1:35 and the next 4 100s in under 1:40 and then things got really tough. I started going into anaerobic oxygen debt and began to breath very hard.

I had to take an extra 2 minute rest after the 10th interval and then again after the 15th interval. But I made it through it and then I did a 200m cool down.

I give myself a C+ for the results but an A for effort.

At about the 1800m stage, I entered what BAM calls the "Pain Cave." The last two 100s were particularly tough. Each averaged 1:45 with 15 seconds of rest and each challenged me to keep my form.

I jumped out of the water, quick transition and then ran home - 2 miles in 15 minutes.

I keep thinking about these master swimmers who have perfected the Total Immersion swim approach:

http://www.youtube.com/watch?v=F4_f6DTGJ78&feature=related

They look so fluid and relaxed. I felt this way for the first 3-5 intervals today...and then I tend to retreat back to slashing the water and losing my form.

T-Bart says that those who can finish the Iron-Man swim in less than 60 minutes could do this 20x100 drill in 1:45 intervals....I'd like to see where I am in about May of 2009. I would like to be able to do the 20x100 in 40:00 without going in to oxygen debt.

Excited to take a day off on Christmas!

Humbled on the Hill Run

2008-12-20T10:38:00.000-08:00

Had a mean bout of Food Poisoning or Stomach Flu on Thursday. Thank God I had a day off. I limped through a 5 mile run and strength training work-out on Friday. Then I stressed out last night about a notoriously tough 5-mile "Hill" Race through Marco Island in the deep south of SW Florida. Would I puke? Would I finish? Would I wake up and blow it off?

6:00 AM alarm...I am up. Instant coffee and a power bar. In the car and off by 6:20 for the hour long drive. Beautiful morning! Absolutely perfect weather. 68 and clear. Sorry to all those in the Northeast. I heard it was over 10 inches of snow in Philly.

With 17 different hills, they say this run through the neighborhoods of Marco Island is the "hardest run in SW Florida." I actually enjoyed it. Ran the first mile in an easy 6:46. Hit the 4 mile mark in 28:08 and then hauled ass for my last mile and came in at 34:46. I felt strongest in miles 4 and 5 which is again a testament to the endurance work-outs and base training that I am doing on the bike and in the pool. I believe I average 6:56 mile pace which is slightly slower than the 6:55 pace on the bridge run 10K two weeks ago, but I attribute the slower pace to the fact that I haven't eaten much solid food in 48 hours.

The story of the day was a 36-year old visitor from Boulder, CO who "schooled" the 16 year old phenom Eric Montoya with a 26:12 and 5:14. Afterward, he laughed about the "hills" in Marco Island. Imagine what he goes through in Boulder with his training - over 6,000 feet and mountainous terrain.

It made me excited to go to Breckinridge with the family this February and to train in altitude for a couple of weeks as I get ready for the New Orleans 70.3!

GURU 4 You...

2008-12-13T10:31:00.000-08:00

So after some painstaking Due Diligence and a great deal of stress...I pulled the trigger. I stepped up and purchased a custom made Guru Crono with:

- Ultegra SL Gruppo
- Bontrager Carbon handle Bars
- Bontrager Aero handle Bars
- Bontrager Race Seat
- Bontrager Race Lite Wheels

I rode several Cervelos, Specialized, Orbeas and Treks. I researched everything I could find on various sets of parts and components. After consulting with experienced triathletes, my coach and some acomplished bike fitters, the Guru Crono emerged as the obvious choice. The decision came down to quality of the frame, overall feel, the custom fit, overall comfort and most of all, the incredible service I received from both Guru corporate and the Trek Bike Store in Naples, FL. Mark Cesal at Trek and Robert Pinazza at Guru walked me through the entire process - from the difference in frame-sets to benefits of certain componentry to the facts surrounding custom fit vs. stock bike. They make a great team. Check them out here:

http://trekbikesflorida.com/index.cfm

http://www.gurubikes.com

As a new but committed triatlete, the custom fit and the quality frame was worth the extra expense. I have a longer torso and I am still working to get more flexible and "aero"...The Guru Crono fits me perfectly now...but there is adaptability and "room" to get more "aero" later. Perfect.

I also like that Guru is a family run business. They manufacture everything on their Canadian campus vs. many competitors who farm manufacturing and assembly out to China. Guru incorporates unbelievable quality standards that make the bikes last longer and ride better. Here is a great "making of" video of the Guru Crono:

http://www.gurubikes.com/2.0/enEU/tech-focus/making-of/

I appreciated how both Mark and Robert listened to my goals, my concerns and my (sometimes stupid) questions and responded to them with knowledge and conviction. There was no arrogance or vagueness in their responses. They also never denigrated the other bikes on the market or took advantage of my inexperience...they simply outlined why the Crono and the custom fit approach would work better for me.

Overall, I spent more on this bike than I was hoping to spend. But I see this as an investment vs. an expense. I will be up to 160-200 miles per week on the bike very soon as I get ready for New Orleans 70.3. I will put more miles on this bike than I put on my car. I am serious about triathlon. I am blessed with some financial stability. I felt a marked difference when riding "in" the Crono.

So I pulled the trigger. I have a great fit, a quality bike and two advocates in Mark and Robert who I can turn to in the future for all my bike needs. Great feeling. Peace of Mind!

10K PR*

2008-12-07T17:07:00.000-08:00

Great race yesterday.

The 30th Annual Fort Myers River Run. This is a 10K race that takes 300 runners over TWO bridges that span the Caloosahatchee River and connects Fort Myers to Cape Coral. The first climb is at mile 1 after runners have warmed up their legs through the historic section of Fort Myers. The second climb is at mile 5 - a steeper and longer climb that lasts for over 1000 meters. (see picture)

I PR'd with a 42:54 but I put an *asterisk* on this one as this was only the second 10K I have ever run and the first 10K I have run in over 3 years. My last 10K was a "beginners" 54:02.

I came in 34th overall and 2nd in my age group. Took home some hardware which is always nice. It was also nice to see 10th Grade phenom Eric Montoya continue to excel with a win in 34:25.

What makes me most excited about the performance was the last 500 meters of the race. For some reason, I got passed by 3 guys (who appeared to be in my age group) on the way DOWN the last bridge. Not sure if it is my bum right knee or just a lack of practice, but I haven't figured out the "art" of descending down a hill. The 3 guys sped by me and it looked effortless. I noticed that 2 of them were wearing triathlon gear. Gotta go get 'em.

When we hit the last 500 meter flat and the finish line was in site, I caught all three of them. I felt them turn it up a notch so I matched their "kick" with a semi-sprint.

I held on and beat all 3 of them. Turns out it was the difference that allowed me to podium! I credit my ability to "kick" to the endurance and multi-sport training from the last 5 months. The long hours in the pool and on the bike, coupled with the Wednesday speed runs and Sunday long runs allow me to dig deep when I need it most.

6:55 mile pace in a tough 10K. That's better than I could have ever imagined.

The Great Bike Debate

2008-12-04T06:19:00.001-08:00

Analysis Paralysis.

As a sub-5 handicap competitive golfer, I know the importance of "equipment"...shafts, grips, weight, look, feel, shape, length, grooves, flange, loft, custom, stock, stiff, super-stiff...I analyze each aspect of every golf club in my bag. I literally have hundreds of hybrids, drivers, irons, wedges and putters in my garage. My latest set is a cutom made, custom fit, private labled set from Wissot Golf - a custom club maker out of Colorado. I love em.

But the recent "rounds" I made at the local bike stores made my analysis of golf clubs look like a quick visit to the 7-Eleven to choose between three brands of light beer...Bud Lite, Amstel Light or Miller Lite Chill? Price, Calories, Taste...Bud Lite!

I mean, c'mon.

I am extremely excited by the prospect of purchasing a Tri bike...but I am completely overwhelmed by all the decision and price points. There's frame and wheels and componentry and brakes and stem position and turning radius and aero position points...

It appears that a 56 inch frame would be best for me. I have ridden various sizes and componentry of the Cervelo, Guru, Trek and Specialized. The Specialized versions felt "rigid", "tight" and aggressive. I did not feel as though I would be comfortable for 50 or 112 miles on a Specialized Transition. The Cervelo P3c and P2c felt "good"...nice ride...responsive...smooth...My Tri buddies want me to join the Cervelo "Mafia"...

The Guru Cron felt the "best"...Like Butter...Like I was riding "in" the bike vs. "on" the bike. Is it possible that a bike like that can give me that much better of a feel? The problem is that the bike is $1,000 more than the P2C and I did NOT want to spend $6,000 on a tri bike.

The other issue is that some of my coaches and Tri buddies believe that a stock bike is more appropriate for where I am right now with triathlon...that a custom fit should come later...when my body is more developed to thrive in the aero position. I love that I can "design" the colors of my Guru.

So it comes down to the Cervelo P2C with Dura Ace Componentry...Or the Guru Crono with the Ultegra UL componentry. I will get a professional fit with both...I would go with Black / Green on the Guru. Not in love with the look of the Cervelo. I am not a "red" nor a "white" bike kind of guy...I like the gray color on the Cervelo. Definitely will go with black tape...

I am leaning toward the Guru Crono. But I will likely go down and ride both one more time.

Turkey Day 5K - PR!

2008-11-28T09:04:00.000-08:00

Another day of learning to let go...

The plan was to race the Annual Turkey Trot 5K in Cape Coral with Mel, Benjamin and JJ. We woke up late. It was a frigid 44 degrees. No time for breakfast. No time for coffee. No time for a good visit to the throne...We rushed through registration. We rushed to pin on our bibs. We rushed to find JJ's friends. We rushed to get Mel and Ben settled. We rushed to figure out how to work JJ's IPOD so he could listen to music.

No warm-up. No striders. No mental imagery which has become a ritual for me before any race.

So with no expectations, I decided this was all about JJ anyway. Maybe I would just run a hard mile and then jog back to enjoy the end of JJ's run. This was only his second 5K and he was a bit nervous - especially when a record crowd of 1,250 runners and walkers showed up to do this race.

So I go out with the crowd and feel good...No oxygen debt; no heavy legs; just a good strong pace. Then, at mile 1, I hear the timer..."6:05; 6:10..."

You have to be kidding me! That felt like a walk in the park! I am way ahead of PR pace. But that's impossible...I didn't psyched myself up...I didn't warm up...I didn't stride out.

So I decide to keep going...see if I can get to Mile 2 in under 13 minutes...for sure, I went out too fast and I would die before the 2nd mile. My mouth was dry, my feet were frozen, my nose was running.

Then, at mile 2, I hear the timer..."12:45; 12:50..." No way...I am under a 6:30 mile pace at mile 2 for the first time that I could remember...I could go sub 20 for the first time ever!!!

Then, all the sudden...some cramps...some doubts...two heavy legs...a bit of oxygen debt...the negotiation begins...Maybe this should be a PR day...NOT a sub-20 day. Today should really be about JJ...

So, I held a steady pace and shut it down at about mile 3...and jogged the last 100 meters...I actually watched the timer click mercilessly toward 20 minutes and pointed to it when I passed my wife with 10 meters to go...But I knew I had a PR...an EASY PR...I love saying that. An EASY PR!!!! 20:10 - I beat my previous PR by 11 seconds.!

For about a minute after I finished...my mind wandered...Did I podium? How far under 20 minutes could I have gone if I warmed up and did some striders? Is there something to this "stay loose" and "don't take yourself so seriously" approach? It is working for golf, maybe it could work for racing. There was lots of contemplation as I jogged out to find JJ and run the last mile with him...

I concluded that for the first time, I know...I really know that triathlon training is making me a FASTER and more fit runner. For a while there...I was feeling like I was getting better at 3 discliplines at the expense of 1 discipline - running. That felt terrible...All this hard work and I couldn't go sub 20:30 in a 5K anymore??? What's up with that?

That mentality is over. Decreasing my running and increasing the time in the pool and on the bike is making my cardio and my endurance much better. My legs are stronger. My "forever pace" is much faster and longer...

I found JJ...running and humming to his IPOD. Steady Eddy! He ran a 33:25 5K which was over 3 minutes faster than his first 5K last February. For the first time, he sensed the fruit of his training labor. He says, "OK Dad, I admit it, I walked through a water stop but that was IT!" I laughed. He is starting to get "hooked" - and without his Dad pushing him. He saw that 21 other 10-12 year olds beat him but he also saw that he beat 10 other kids his age...He wants to work at it which is all I can wish for.

Perhaps the most touching moment was at mile 2.5 when my coach and members of my tri team screamed for JJ Gamba...we could hear the cheers all the way to the finish line...that gave me goose bumps and again made me so grateful for balance, perspective and the serenity that I now have in my life.

These are great feelings to have on a blessed Thanksgiving morning!

100K on the Bike and Wiped!

2008-11-24T06:42:00.000-08:00

Yesterday was a great training day on the bike. I did the Caloosahatchie River Ride which was a 100 kilometer charity ride through the flatlands of Florida. That's 63 miles for all those who are metrically challenged. The distance was tough. The fact that it was 90% into the wind made it even tougher.

The Bike is my weakest link. I always thought that swimming would be my "achilles heel" but that seems to be working itself out. And I have been running consistently for 4 years so the run seems to be a strength. But for some reason, I can't seem to get my "bike legs" under me. I did the 63 miles in 3:45 with two 5 minute breaks at rest stops. At mile 55, I hit the wall and was begging my odometer to go faster!

Experienced friends and team members state it is all about "miles" - that I have to ride for miles and miles and miles before I become comfortable on the bike.

Speaking of being comfortable on the bike. Huge Props to my man Brian Melekian. He finished IronMan Arizona in 10:09! He passed almost 1,000 people on the 112 mile bike route. Here are his amazing splits:

Swim: 1:16:30
Bike: 5:06:54
Run: 3:37:20
Overall: 10:09:48
Rank: 171
Division Position: 23

171st in a major IronMan Event! Insane in the Membrane!

My Hero!

2008-11-22T09:01:00.000-08:00

No Doubt about it. I could qualify for Kona, The Boston Marathon or the US Open; but nothing would make me as proud as I am for my son JJ!

Yesterday, he was recognized as one of 10 4th Grade students at Canterbury to receive straight "A's". But wait, it gets better! He also won the "All-around Academic Achievement Award" which is bestowed on the Number 1 student in his class. WOW!

The coolest part was that he accepted the award with a "ho hum" humility that has come to characterize JJ's personality. He expects to do well academically. He loves to learn. He loves to read. He loves science and social studies and language arts. He is unbelievably curious. He respects the authority, influence from his teachers.

Our family has moved around a lot. DC, Malibu, Santa Monica and now SW Florida. I have often felt stressed about my hectic work and training schedule, and what that could do to his growth and development. I am grateful that Mel has really been the "rock" to keep us all together. I feel so blessed that JJ is so grounded and so connected to his academic life. He is a winner...a humble and grateful winner...

What a role model...

Wednesday WORKouts

2008-11-19T19:18:00.000-08:00

Wednesdays are usually my hardest workouts and today was no exception. Wednesday is always a pool work-out followed by a run on the track and then today we added functional training. If Monday night was cold. Tonight was FREEZING. 56 degrees when we hit the pool.

Swim:
- 500 free warm-up
- 150 side kick drill
- 8 x 200 free on 5 seconds rest
- 500 choice cool
2750m total

Really working on the Total Immersion technique. Trying to not splash at all with slow, long extended strokes. Felt great on the 1600 set. Felt like I could go forever.

Then, we did our track work:
- 2 mile warm-up @ 8:00 mile pace
- 6 x 300 intervals @ 1 mile pace (6:00 minute pace)
- 100 meter recoveries
3.5 miles total

The 6 x 300s were TOUGH! Especially the last two. Trying to incorporate some speed work in the hope that I can stay in the 20:00s for the Turkey Trot next Thursday. Don't think I have enough miles behind me lately to PR (20:21)...but feel I should be able keep it under 21:00.

We then did 30 minutes of functional training:
- 2 minutes Single leg hops
- 2 minutes lunges
- 2 minutes slow negative pushups
- 2 minutes planks
- 2 minutes crunches
- Repeat 2 more times

Day Off Tomorrow! Then get ready for the 62-mile Caloosahatchie River Bike on Saturday.

Slap Happy

2008-11-17T17:56:00.000-08:00

Had a great 10 mile run last night.

Started with a warm-up with JJ who is getting faster and faster. He ran a mile with me in 9:03 and then coasted home...total of 2 miles. The key to JJ is keeping it fun. He enjoys playing with "time" and getting faster and faster. He is going to run the Turkey Trop with me on Thanksgiving. I am thinking he can do it in 31:00 which is pretty fast for a 10 year old.

I did my next 8 miles at a "forever pace" of 7:45. Felt great.

Tonight, it was the coldest it has ever been for our Monday swim...about 60 degrees when we got in the pool. Pool was WARM! We are still in base training so we took it easy:

- 250 free warm-up
- 250 stroke
- 250 free
- 250 stroke
- 150 kick
- 150 free
- 150 stroke
- 150 free
- 150 stroke
- 5x100 moderate all on 15 second rest
- 200 knuckle drag
- 200 cool

Working hard on my stroke...more of a long, slow extension...less splashing and more "landing" my arms on the run-way (in the water). This promotes less drag, more rotation of my body and more of a "power pull" of my arms under water. I am a huge fan of Total Immersion Swimming...

This is one of the best demos of open water swimming I have ever seen. Note the "siting" and the absence of any splash through the water:

http://www.youtube.com/watch?v=d9TCKUFSmj0

Shinji Takeuchi is the man!

Going Bananas!

2008-11-15T15:39:00.000-08:00

So my great friend Sam introduced me to his Moms a few years ago. She has this awesome garden in her back yard in LA. There are flowers, fruits and vegetables everywhere. I was blown away by her grove of banana trees. So she gives me a sapling and tells me to plant it. I get it back to Fort Myers and planted it. I have watered it, trimmed it, re-planted it, talked to it, fertilized it...Three years later, I have 6 huge, 15 foot banana trees that are now starting to bear fruit! One tree is just bursting with bananas!!! I am sure there is a tacky training analogy here somewhere; something about perseverance, patience, reap what you sow...

Here is a picture of the latest bushel of bananas. My wife made banana bread last night. Absolutely delicious!

Just when I say I am "bored" by golf...I go out and win two tournaments in a row. Last weekend Randy and I won our club's "Member-Member" tournament and today I won a Member-Guest with my dad and cousin Tony Massi. Great times. Played well. No expectations.

Did a quick 15 mile ride yesterday followed by a 2 mile TR.

Just finished a 26 mile ride and am doing some functional training in my office.

Longer run tomorrow. 10 miles easy @ HR-1-2.

Feeling Good.

Louisville Here I Come!

2008-11-13T17:58:00.000-08:00

This is the official launch of my Blog to chronicle my bid to finish IronMan Louisville, 2009 and to qualify for Kona sometime *soon* after my 40th birthday in 2010.

Why?

Why do I this? Why do I challenge myself to achieve the impossible? Not sure yet. I know that I am addicted to "action" and often find myself spread too thin. My logic is, "If I am good at multi-tasking, why not try to be good at multi-sport?" I know that multi-sport training is a great "release" for a compulsive person like me. Run today. Pool swim tomorrow. Ocean Swim and Run on Saturday. Long Bike on Sunday. Numbers. Miles. Meters. Times. Splits. Details. Never a dull moment.

As a 3 handicap and former golf addict, I now feel "bored" on the golf course. I need a new "action". I recently found myself in a golf tournament, on a Par 5, looking out at the lake on the left and wondering how long it would take me to swim across it. It's funny to think about the difference between golf and triathlon. In golf, the harder you "try", the worse you sometimes do. "Trust and let go" is the rule. I would find that the longer I practiced, the more my expectations would go up. In a tournament, I would think, "how could I hit that shot...I spent 20 hours on the practice range this week working on that shot". Stinkin Thinkin. In triathlon, the opposite has been true...how many times has this thought saved me..."This is a 1900 meter swim, this is only 30 minutes...you have swam for over an hour at a time on several occasions...you can do this." Hard work converts into endurance. Endurance into confidence. Confidence into performance.

It started with a dare in 2005. Run a 5K. I had never run 3 miles in my life. I was 204 lbs. I did it at the Brentwood, 5K. As a life-long athlete, I was cocky...I can do it. well, I did it in 29:13. I was humbled but hooked. I loved the people, the air, the challenge, the oxygen debt and the community of wellness. I like that I have never met an unhappy person at a running race...ever. I love driving to an event in the dark. I love the spiritual time 5 minutes before the gun. I love finding a clean bathroom 10 minutes before the gun.

The times came down. 27 minutes. 24 minutes. 22 minutes. 20:12 PR (I am dying to break 20 minutes). The distances went up. 10Ks. Half Marathons and then the LA Marathon in 5:33. I made a pledge that I would do a marathon every year until I couldn't. I did Disney and then Marine Corps. in 3:47. I raised money for needy children in Kenya. I treasure my bibs and charting my times, dates and places on the bibs. I love the individuality of venues. Running with my sister around the Pentagon during a 9/11 tribute race. Running on Highway 1 in theBig Sur Relay (which we WON!), running in the River Roots and Ruts in Alva, FL in the middle of what could be consider a jungle. Running with my soon to be 70 year old Dad in Ventnor, NJ. It never gets old.

I did my first Sprint Tri. this year in Clearwater, FL and loved that. I struggle on the bike but I am getting better. Can't believe the feeling of "spaghetti legs" when I get off the bike and then a mile in, I am okay. I enjoy being coached. I suck at transitions. I understand that diet and equipment is as important as the workouts and training regimen. I plan to do a Half IronMan in April. New Orleans 70.3. There will be 3 half marathons and 2 Olympic tris inner-spersed before April, 2009. Then, there is IronMan Lousville in August, 2009.

I have an awesome coach and a great team. I thank God that after 15 years of workaholism and running through airports to chase the next business deal, I work at home, have time for my family and time to train. But I still struggle with "balance" and "extremes."

I have awesome triathlon friends who support me even though I am the slowest and ask a lot of dumb questions. Three or four of them should qualify for Kona THIS year...what an inspiration! So much to learn from them. I am grateful for the wellness this sport delivers. My resting pulse is 50, my body weight is down to its lowest since high school (167lbs) and my body fat us around 15%. I eat like a horse. But good food. Crazy.

So this will be a chronicle . It will be fun to chronicle the trials, tribulations, agony and ecstasy of this journey. I welcome any and all insight from anyone...