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September 28 RACE DAYIronman Wisconsin is in the books and can count myself among the finishers. That was my goal and it feels great to have achieved it. Additionally, but not secondarily, I proposed to Sue at the finish line and she accepted. We left Michigan early Thursday morning and on the way I had my first drama. The main button on the Polar watch I had been training with all year locked up on me. I was planning on doing my pacing with the heart monitor and it would be a set back not to have that model watch to race with. I expected that when we got to the expo I would bound off to the Polar booth and the reps would make the whole thing right. When we got to the expo we couldn’t find Polar and realized that Timex is the “official Ironman” watch. At that point I had some work to do to get things squared away. We got into Madison in time to get a late lunch at the Great Dane Brewery. Being that Sue has two Danes it was an appropriate start to the weekend. I was making sure I kept to my diet with the race so close and had a Salmon Orzo salad that was very good. The beer was hard to pass up but I knew it wouldn’t be long until I could partake. I was a bit anxious to get registered not knowing what kind of ordeal that would be. When we got there late afternoon there was no line and it went quite fast. I had to get weighed and sign my life away. There were as many disclaimers to sign as a freefall skydive. The whole process was pretty efficient and we did our shopping and headed to the hotel.
At the hotel I went out for a short ride/run brick and tried out my new racing top and shorts. Everything felt fine and my decision regarding my race pace was still pretty ambitious. In my mind I could ride the 20mph and still post a pretty good marathon. After the workout we went to the mall where I got a guy at a watch place to pop the back off the watch and I was able to push the button back into place. I was thinking the watch issue was solved although I was nervous about the button sticking again. After the mall we went to Outback, had salads and planned day two in Madison.
Friday: In the morning we went to the swim start and Sue watched my gear while I swam, biked and ran a one hour workout. I got out of the water and the watch was dead. The back must not have been tight enough so I was back to square one (more like square minus one now). I wasn’t going to the let the watch impact me more then it should so I made sure I didn’t let it get to me. Physically I felt even better then the day before and was encouraged about the race. I was able to get the watch dried out and decided not to use it for the swim and not buy a new one. It turned out that was a bad call. After lunch we headed out onto the bike course and I got to see what I had heard so much about. The course was two loops of a 56 mile roller coaster. It was ups and downs and turns. No loops but I was almost expecting one. It was sobering to think that this would be the hilliest course I had ridden all season and I was going race on it. NOW I was rethinking my pace. Sue and I were surprised how many people were out riding way out on the course two days before. I am not sure what the strategy is there. At the hotel I finished packing my transition bags and thought about the marriage proposal at the finish line. I bought a small band that would travel with me the entire race attached to my leg on my ChampionChip. I was planning to have someone right “Marry Me Sue” across the front of me and as I come in the announcer would see it (theory, of course). When we got back we met up with Jenny and Chris for the pasta dinner and course talk. It was real motivating experience and the speaker were great. They feed thousands of people and the whole evening was pretty inspiring. The weather report was chance of rain….
Saturday: The next day was rest and prep for the race. We met Jenny and Chris for lunch at the Dane and dropped of the bike and transition bags. I walked the transitions and looked over the layout of the whole thing. The Monona Terrace and the lake right there is quite a set up. For the swim to bike transition you exit the water and run right up the parking deck helix to a conference room where your bag is, head to another room to change and out to the top level of the deck where the bikes are. It looks like a long way but it works very well. Because it was looking the weather could be an issue I purchased some sleeves (arm warmers) for the ride and no idea how important that would become. We went back to the hotel and I laid low and tried to visualize the day ahead of me. I realize now, in your first Ironman, you have no clue what to expect. Sue went shopping and I asked her to buy a Sharpy (for the “Marry Me Sue” tattoo). I told her it was to write my body weight on my number for the medical people. We set two alarms for 4:00 am and scheduled a wake up call.
RACE DAY!!: I slept fine and got about 6 hours of sleep which was all I expected. It was dark and I grabbed my swim stuff, special needs bags and we headed to the venue. We were early enough to get a good parking spot and he weather was cool and overcast. The wind was up a bit but it wasn’t raining yet. I visited my bike, peeled off the bags covering the seat and bars, topped off the water and thought about topping off the tires. Then I heard a loud BOOM. Someone topped off their tires a little too much. I decided the tires were fine. We met up with Jenny and Chris and the time came to head to the swim start. It was nice to be in the wetsuit but it turned out that was the warmest I would be all day. The rain was just starting and the wind was coming up. We had to get in the water before the start and the wait was a bit nerve racking. They had some music to add to the drama and it was amazing to see that many people in the water. When the canon went off I tried to get into an easy rhythm. As we headed toward the first turn you could tell the wind was a factor. The outside of the course was a washing machine and people were bumping into each other all over the place. The second loop was worse and both parts of the course were bad. I had no idea what my time was but I knew everyone was having problems with that swim. The swim finish was welcome site but when we exited the water we could see it was raining and blowing pretty steady now. Up the helix, in the building, grab the bags and into the changing room with several hundred others. I knew I would have to be careful on that course in the rain and wind. I took extra time in transition because I had to put on the arm and leg warmers, the watch and all food I was going to carry. I couldn’t find a race clock and I had no clue what my time was. The time was beginning to be less and less of a concern. The mantra for most was to have a good day and that was becoming mine as well.
As I rode down the bike path, onto the roads and out of town I was comfortable and I thought I was a little under dressed but it wouldn’t be an issue. As I got out to Verona the wind was gusting a bit and I knew it was going to be quite a ride. As I got into the hills my back was tight and I was realizing that my training had prepared me to hammer this type of course. I was going to be happy with 19mph. I did the first loop in close to that. On the second loop my back was really tight and I was a bit cold. I wasn’t able to stay aero for more then a couple minutes at a time and wind was taking its toll as much as the hills. Now I was realizing if I didn’t slow down I was putting my run in jeopardy. I backed it down to what felt reasonable although I didn’t have my heart rate monitor. The only way I could find out what my time was would be ask people the time of day. You should have seen the funny looks I got from people when I asked them “can you tell me the time of day?”. There were a three hills coming into Verona where you had people lined up on both sides like Alpe d’Huez. It was an intense, standing on the pedals, one bike wide, gauntlet. It was out on the second loop when the wind was blowing and the rain was pounding me that I knew the cold was becoming a factor for me. I made sure I ate a lot early know my appetite would go away late in the ride. I only ate about 6 of the 12 energy bars I had with me. I did take a lot of bananas and hit the Gatorade quite a bit. I looked for Sue in Verona and didn’t see her. I was just hoping she was having a good day. The only issue I was having with fatigue was my back. The flats I would pass people and for the most part I was advancing through the pack. The weather brought out some interesting sights. There was a guy in parkas who was wearing a time trial aero helmet. The hood on the parka was like a parachute all filled up with wind. There were about 40 flats that I saw. I saw about three people go in the ditch from sliding around corners. I saw two people being loaded into ambulances. I saw people who had no leggings and sleeves whose skin was beet red from cold. I wondered if they would last. My ride would be over 6 hours so there was a lot to see. I don’t remember there being a time on the ride when I didn’t rain. It didn’t matter because your wheels would spray you the whole way even if it had stopped. I was feeling the impact of the ride as I came into Madison and I made sure I focused on finishing the ride and not thinking about the run ahead. My attitude was good and I knew I could run just how far would be the question. I rode down the bike path up the helix with a thousand people screaming as we came in. It was awesome. As I came into transition I was doing a function check and I noticed my foot was pretty sore across the outside of it. I was hoping it would walk off. When I got off the bike I had a perceptible limp and I just ignored it and focused on transition. My transition was slow. I am sure I was one of the people who were not in a hurry to go back out in the rain.
As I headed out on the run course I was limping and praying I could walk off the issue. Up until that point I was not having a bad day but I knew that the most important part was finishing and proposing to Sue at the finish line. By the time I got to the first mile my foot was fine. That really helped my attitude as I got to the first aid station and ate some cookies and hit the Gatorade. I planned to walk the aid stations to ensure I got food and drink. We ran through Camp Randall Stadium and I thought of all the battles that had been fought there between my Michigan Wolverines and the Badgers. As we got into the campus area I was very impressed with how nice it was. The lakeside trail was a great touch although the mud was a bit deflating. There was music playing all over the place and it is always interesting to me how song can be either very motivating or irritating depending on the selection. Things can get to you that you don’t expect to because your weakened state. As we left the campus area and headed into town toward the capital we get to run by the finish and go back out again. Some thought it was cruel but I thought it was a great motivator. I got back to Camp Randall (this time we just go by) and I saw Chris. He was running, looked fine and he was not doing bad at all. Our special needs bags were at the mid point of the marathon and just down the street from the turn. I got to the bags and asked one of the volunteers to apply the “Marry Me Sue” tattoo. I turned out I was just too wet for it to work and I headed to the turn. Right before the turn I saw Sue and Jenny and I said to Sue, “Be RIGHT there when I get back”. Jenny knew what was coming but I don’t think she detected the inflection in my voice. I glanced at the finish line and I could hear the announcer but I could make out what he was saying over the people that were at the turn. As I headed out for the second loop I was realizing that I was going to finish and I would be forever an Ironman. Having run many marathons I was being completely naive but having come so far I was convinced nothing could stop me. My thoughts of posting a particular time were gone. Surviving the conditions was an achievement that many would not attain this day. The carnage on the second loop was evidence. The thousand yard stares from the folks that were walking was motivation not to become one of them. I was doing great until I hit mile 21. Something just made me start walking. I think I was just pushing and pushing and ran out of push. I tried to walk a little between the aid stations get my pretzels and drink and push for a little more. This went on until I left the campus and started heading into town. I decided to forget about the whole 137.6 miles that I had just completed and focus on a measly 3 miles to the finish. At mile 23 I started to run again and didn’t stop until I got to the finish. As I came up the hill into town I was renewed and thinking about seeing Sue and hearing those famous words. As I ran by the special needs bags I stopped and peeled off the ring. My dexterity was gone so I was trying not to drop it. I could see the place where Sue was supposed to be. I got to the corner and I was yelling, “Sue, Sue!!!” with the ring held high in the air. I didn’t see her so I knew she was at the finish. It didn’t matter if that the announcer was in on it at this point, the drama was already there. I saw the stretch and there was no one around me so I held my hands over my head (the ring in my fist) and heard “PAUL ZIESKE OF FENTON MICHIGAN…YOU ARE AN IRONMAN!!! I was pretty blown away. I moved through the finish and there was Sue right by the gate, up against the fence. I slipped the ring off my medal and held it out as I walked toward the fence. I wasn’t sure if I dropped to one knee I would get back up so I just yelled it, “SUE WILL YOU MARRY ME!!” She kissed me and said yes. It was a perfect day. September 05 Race WeekWell here it is race week. I wish I could afford to take the whole week off but I can't. We are leaving for Wisconsin Thursday morning and I expect it to take about 8 hours to get there. I have some tweeks I would like to see made to the bike but for the most part I am ready. I had some additional fatigue left in my legs after Crim so last week I really did very little. This week will be just reminding my body that there is a race coming up. Short efforts that are of race intensity. Most likely that will be Wednesday and Thursday if we are in Madison early enough. I am keeping an eye on my weight and thinking about my race plan. August 28 More catching up Aug, 28thWeek 3: Now I am into my first week of taper and race prep. Crim was on Saturday and now its time to think about the details of the event itself. What am I going to wear, eat, drink and how will I set up the bike. I ordered a Profile Designs Aero bottle so I could stay aero while I drink. I know I will be able to get up and down while I climb so I shouldn’t have too much trouble with the position. I have a good idea about everything else except for my pace. I really would like to do the ride at 20 mph but I have no idea if I can do the marathon after. It will be a gamble to try that and I am leaving it to the last minute to decide. The Crim was fun. My race was a bit tough because I went out too fast. I was training to do 9 min miles and I asked my body to do 6:30’s. It said “No”. I ended up with a 69 min 10 miler so that isn’t so bad. I got seeded for next year which is a plus. Sue and the boys ran the 5k and did a great job. They are getting a lot of experience and more comfortable all the time. Skyler ran mile in 10 mins. He seemed to be pacing a lot better in this race. No more Teddy Bear Trots for him.
Week 4: I did a bunch of shorter runs but no 20’s. I did the Assenmacher Saturday and decided to go out on the road bike. There were a group of the faster riders that were going off at 8 am. I decided to go with them. There were about 40 people and we had a real good peloton established. The pace was up to 23-24 immediately but there was a big group so it wasn’t too brutal. That carried on until we got to 80 miles. Then they went up to 25-27 and it stretched out to a circular pace line. The pulls were seconds and they were flying. The group was down to about 12 and I could only pull every now and then. The result was they eventually dropped me. They were all accomplished racers and I was out of my league. It was good ride though and another good test. I had just completed my last week of hard training.
Week 5: Wednesday I was going to knock out that 20 once and for all. I had the belt and all the water I needed. I had Sue as my support crew and plenty of daylight. We did the same course and it went like clockwork. Sunday I went out on a reverse of the course that I do for my 56 mile rides. I had a detour because they were doing a shooting for an episode of “Extreme Makeover: Home Edition”, and they had the area blocked off. The detour added a bit and I got about 63 miles in.
Week 6: Now we were into August and the last part of the program. The next month would be the most volume of the whole 20 weeks. Wednesday I was planning on going out to Stoney for another crack at the 20 miles. This time I bought a feed belt and it had about 40 oz of water on it plus a couple goos. When I got there and they had the loop blocked off. I about had a meltdown. Sue calmed down and we came up with an alternative. The trail was out 5 miles so I decided to do 10 mile out and backs. The only problem was I was behind on time and we didn’t start until 7. The park closes so we were really burning daylight. Sue rode with me and kept me going until we knew we were going to kicked out. She ended up going to get the van to pick me up. While she was off getting the van I got the most awesome light show way to the north. There was a huge thunderhead that was pounding the thumb area and there was strike after strike lighting up the sky. I was in a pretty good groove and it was one of those runs where you know god sees you and is there for you. I didn’t mind so much that I would get in the whole 20. I knew I had the distance in me and 18 is darn close. That Saturday Sue and I came up with and interesting ride. I was going to ride straight up M53 from Romeo to Port Austin. It was 100 miles from 32 mile road to the tip of the thumb. It was another hot day and the wind was pumping up from the south. Who could argue with a tailwind even if it was hot? When I got going I was flying north at 22 – 24 mph. I ended up averaging 22 mph for 100 miles!! It was like 4:31. It is unlikely I will have a tailwind the whole ride at Madison but I guess I can hope. All in all it was a solid week of training.
Week 7: Wednesday I went out for what was supposed to be an 18 mile run at Stoney. Sue was with me and we had been having a heat wave and it was brutal hot. Sue rode the bike and I was planning on getting water at each 6 mile loop. It turned out to be not enough water for that kind of heat. I got around for the second loop and I knew I wouldn’t make it for another loop. I ended up with 12 miles and bagged it. This week was the Tour de Lacs metric century on Sunday (62mi). Saturday we volunteered to marshals for the Maillot Jaune road race. We had the kids there and encored our share of drama. Lets see…Sue got stung by a bee while we were waiting for the race to start, the lead motorcycle for the Cat 3’s went off the course at my corner and caused a crash. Then he went through Sue’s corner and she was panicking because riders were yell at her and she expected (naturally) that the lead vehicle knew what was going on. Somehow they got the whole group back on the course and no one was killed. The traffic was so high that trying to handle them coming in four directions and keep car off the course was about impossible to do alone. Luckily I was able to get help from people who felt sorry for me, basically. I learned a lot about how to do the marshalling on a semi closed course. Later I was talking to the race director and he said that everything sorted itself out and that the racers were fine with the way the day went. The next day I went back for the Tour de Lacs metric century. I headed out of town with a group of roadies and settled in about 6 bike lengths back from them. It was a small event and I wanted to make sure I wasn’t out on the road by myself so I dangled behind them far enough to stay out of the draft and close enough to be noticed as a part of the group. It was a good challenge because they we moving about 21-22 mph and they had planned on doing one loop. I was going to go out again and try to get at least a hundred miles. They were all folks I rode with before so they knew me. I was able to keep up and come in with them on the first lap. I went out for the second lap and decided to avoid the traffic and go out to the rural part of the course ASAP. I ended up getting an additional 36 miles and came in with a group I met in Parshalville. They were the last folks out on the course but it was nice to have some company for the end of the ride. It turned out to be another day of hard riding.
Week 8: I went out for a 100 mile ride through Armada, Memphis and north to Yale. I was trying to push it way north of Imlay city. The Yale part of the route was the worst but the road cleared up nicely near Brown City and all the way back home. I had a new route that kept me off from M53 down by Romeo and I felt a lot safer off from that stretch of road. I added in 14 mile run and a 4000 yd swim so now I was getting the all the long workouts in the same week. A long day for each of the sports would be the staple of the build section of the program. Where in base portion we are training to train endurance is the key now.
Week 9: The 15th of July was the Bastille Day 15k run in Fenton. It is a challenging course that features some hills that are famous to the Fenton area folks. I was able to run a 6:42 min/mi pace and ended up with second in my age group. Roger Lara from our Striders club won the class. I had the experience of being passed by the lead women (girl) at the base of Denton hill. She was 19 and galloped up it like it meant nothing to her. Sue, of course, had fun with that. They gave out Baguettes at the end that everyone took pleasure in poking each other with. The award ceremony was on the gazebo, which was nice, and Sue got to have a nice Fenton experience.
Week 10: Over the 4th we went to Frankenmuth with the kids and stayed at Zender’s Splash Park. We were planning on hanging out at the water park, watching the fireworks and running Volkslaufe. The fireworks on the 3rd were nice and the kids found a hill to roll down while we waited for it to get dark. The next morning we woke up and I ran the 20k while the kids waited. I ran a 1:24:50 which I was very please with. It was warm and humid, but not really hot, so it was a good run. Next Sue and her boys ran the 5k while Skyler and I watched. They all had a good race and we got to the start for Skyler’s 2k race. It was the longest race he had done so I was pumping him up for it. He ran the whole way so I was really proud of him. I think it was the first race where we all ran so he felt like part of the team. It was a nice 4th and it worked out great having the water park and the run all there together.
Week 10 cont: On July 8th was the “Helluv a Ride”. It was a Century (100 miles), and a chance to get the new bike out for a long ride. It started at the Chelsea fairgrounds and went though Pinckney and Hell, MI. I got out on the rode and was feeling good so I kept up the pace the best I could. When I stopped at the 25mi stop I was averaging above 20mph. I was curious if I could keep it up and stay aero for most of the ride. The bike was feeling really good and I was planning on pushing it to the rest stops. I was feeling the aero position but it was fun to pass large groups and have people peel off to draft off from me. After the experience in Ohio my ego could use the boost. Before the 50 miles stop a group of about 6 guys blew by me like I was standing still. You had to figure riding at 20 or 21 was not a pace that a strong group would ever struggle with so I did expect it. My average was pushing 21 at about 60 miles, and by the last stop at 75 miles I was feeling the position more than leg fatigue. By 80 mile back was stiff but not so bad that I could still go aero. Right at the end I was spending more time up then down. When I finished my pace was 20.5 mph and I had posted 4:56 mins for 103 miles. Even with the stops I was still under 5:15 so I was really happy. This week was a chance to see how my body would respond to the long ride added to the normal base 1 volume of training and some running tempo. So far so good...
August 03 More catching up Aug, 3rdA catch up session is in order. June 25th: Xterra Torn Shirt Triathlon. This was an off road race that I had wanted to do for a couple of years. I wanted to do well to remind myself that I am still a pretty good triathlete. Sue was with me again and ever the perfect companion. I warmed up this time and the swim was a better then in Ohio. I got on my mountain bike and it felt great hammering through the woods. The Murray trail is pretty fast and I was able to pass when I needed to. I learned why you need to go to the course talks when I got off my bike on the first loop thinking I was done. My computer wasn’t working so I was going off from time and I must have been thinking road because I still had 7 miles. Once the crowd gave me the bone head salute I was off for my second loop. I passed some more people and someone told me I was 30th. That would probably get me some hardware I thought so I kept up the pace until T2. When I headed out the run course was not well marked and I ended up going about a 1/3 mile out of my way until someone told me I was off the course. I got back on course angry (at myself of course) and really decided to punish myself for missing the course talk by running hard. I passed enough people to get back to my original place and I came in 3 in my age group. Now Sue got to see that the old guy can bring home the “Bling”. I was fun to hang around for the award and I even have my name on the points for the Xterra series races. Kinda cool. June 11th: After the bike came in we decided to camp down in Monroe and I did a half iron at Sylvania, Ohio (Race for Recovery) on Sunday. Sue and the boys were there and I was planning on keeping it laid back. You just don’t plan you first ride on new bike to be a race if you want to perform at your best. The race was training and it was designed to give me a starting point for my IM race goals. The race turned out to be a bit of a disaster. When the race started I hit the water without warming up and my heart rate shot up so fast that it caused me to have difficulty breathing. This made it feel like my wetsuit was squeezing me to death, which added more breathing difficulty. This increased the fear to near panic and I had to stop and try to undo the wetsuit because I was hyperventilating. After I stopped I had wait until I got it together and start again slowly. Because my wetsuit was unzipped it kept sliding off from my shoulder and impeded my stroke. I barely match my crappy time from the swim at Benton Harbor last year so I was disappointed but I still wanted to see what I could do on the bike and the run. As I hit the transition I saw Sue and said “I will make it up on the bike”, very tongue-in-cheek. I jumped on my new ride and off I went. I am not sure why I was so full of water but I had to pee right from the start of the bike. There was a tough head wind going out and I was somewhat encouraged because I knew the TT bike would help. I forgot that you are supposed to train on them first ;). I went out and decided I couldn’t wait and stopped to pee. Twenty minute later I had to pee again. I ended up peeing 3 times. The return with the wind was not the flight that I would have needed to make up the slow trip I made into the wind. When I got to the transition I told Sue “I will make it up on the run” with a big “ya right” look on my face. The run started out like the swim. I had shortness of breath again and I guessed it was because I had hyperventilated in the water. That kept me from running my hardest and I knew it was a matter finishing the race and chalking it all up to a learning experience. Each race seems to offer a new drama. The boys got to see me race and we all had a good time so it was good. I did however have a couple days afterwards where I could still feel the affects of that swim.
July 30 Back to BloggingA few things have carried me away from blogging for a while but I want to catch up before I start the push toward Ironman. For now trainiing is going great and I am handling the volume as good as I had hoped. Today is a double metric century here so there will be a lot to talk about. We have had so very hot weather so I have been trying to use it as an opportunity to get used to the heat. It slows you down so much though that it is hard to pace correctly. Last week I tried to run 18 on my long day and only managed 12 because the heat was so bad. May 25 Week 17 & 16Last week was a minor recovery week. The Base 1 phase is over and we start ramping up the training. This week will be 12 hours and next will be 13. This weekend I do my first long ride of the year at 56 miles. I wouldn't mind going further if it works out. With a half IM 2 1/2 weeks away it would be a confidence builder to go further. The race is not an "A" race so I will not taper more then taking two days off before. I will get 13 hours of training that week so there is no plan to peak for the thing. The big news is I will riding a new bike. I bought an '05 QR Caliente on eBay. It should arrive next week sometime and I will get a few rides on it before the race. Having this bike will allow me to concentrate on my aero position for some of my training and still do the group rides (cyclist don't like it when guys show up on TT bikes).
Monday I went out riding with the group from Cyclefit again. There were 5 guys this time and they were all fast (I know. it is a relative thing). I did my share of pulling and suffered again on Denton Hill. Last year I was smoking people on that thing so I am not sure if it was caliber of riders or I am not in that type of shape yet. Probably both. I got 42 miles and when I was with the group we were averaging about 21-22 mph so that is pretty respectable for 5 people (3 people doing most of the pulling). The swimming is going well and I plan on having a lot better swim then I did in Benton Harbor. I want to be looking at between 35 and 40 mins. If I get anywhere close to 5 hours in the half iron I will be really happy. May 16 Running the BankThis was to be an eventful weekend with my 25k, Sue's first 5k, Mothers Day and Sue's birthday. Friday Sue and I headed out to GR after we met at my house. We were staying at the Amway which is probably the nicest hotel in GR. Her Dad used to work across the street so she knew the area and Grand Rapids, well. The boys were going out with her Mom and Dad and staying at a Suites Hotel just outside of town. They were going to meet us at the race in the morning. The Amway was the host hotel so that makes the whole race easier logistically. We got to the expo just before it closed and got signed up just in time.
After we checked in we went to the Bulls Head restaurant across the street from the Hotel and had a nice meal. The next morning we woke up and headed down to Starbucks where we met the kids and Sue's Dad, John. I thought it was great that he brought them out to see the race. You could tell they liked the whole atmosphere and the hope would be that some seeds were planted there. After some stretching I headed out for the start of my race and Sue and her entourage headed out to the 5k start. The start was as polite as I have ever seen in a race. The group was very losely packed and people were making an effort to seed themselves correctly. The pace people were spread out and about 20 seconds before the race started they collapsed toward the start. The group was still spread out when the gun went off and we were able to run right away. I settled into a 6:50 min pace starting out and decided that would be my goal up until the half way point. That turned out to be a good decision and I sagged just a little at the halfway point. There I decided to pick it up a bit and was able to hold that until the half marathon point. I was trying to stay a relaxed as possible with a high cadence for the first half and after 10 miles I used more upper body to maintain my pace and stride. That seemed to work and arms seemed to be helping me when my legs were suffering. At the end I was able to sprint the finish and post a pretty good time. My watch said 1:46:42 which was better than 05'. I was pleased with that time given I didn't really taper and worked the race into my training.
May 12 Week 18This week worked out quite well. Sunday I went out with a guy that is going to do Coeur d’Alene at the end of June. He is well into his program so I was happy just to hang with him. We rode 21 miles with a tailwind from Imlay City to Marlette. Then we turned around and battled the wnd. It was a punishing 21 mile return and the flags were straight out and right at us. After we got back we went out on a 5 mile run so it was a good brick. Monday I went out on a ride and headed to Fenton High School to meet the Monday group from Cycle fit. When I got there 6 guys were there, all with Cycle fit jerseys and matching helmets. It appeared they were a sponsored team. I thought was pretty cool the Ron had a team put together. We went out and they had a respectable pace going so I made sure I was doing my part. We got to the straight away down old 23 and they were moving pretty good. I made a long pull of 22/23mph and I think that triggered a pretty aggressive approach to the ride. We got onto the Lake Shannon loop and they were attacking and hammering the hills. The group got broken up a couple of times and there were two guys who were stong riders who I knew where going to put a hurt on me. They had dropped three and myself and another guy were closing small and large gaps when the pace would step up but we never got dropped. The two of them almost dropped me on the way back old 23 and we got back to four when they slowed to make the turn. There was a guy named eric that was doing most of the work. The other guy, Jeff, was able to keep up and my partner and I weren't quite as strong. When we got onto old 23 for the trip back to Center Rd the pace was pretty hot and Eric was hammering. I was just trying not to get dropped at that point. I knew I would be toast when we got to Denton Hill. Sure enough when we made the turn I stayed with them until the hill got to a tough grade. They were about a 1/4 mile ahead of me at the peak and I made a little up on the decent. They slowed at the French Laundy and Jeff and I rode back to the school while the rest of them went to the shop. Jeff was complimentary about my ability to hang with the group but I knew I got put in my place. It was a fun ride though and a good test. I still had to ride home and by the time I got back to the house I had 44 miles. The next day I did an easy 20 on the trainer which brought me up to 106 for three days. I was happy with the idea that my body would take the volume. The next three days I swam and did no leg work at all so I could recover for the Fifth Third Riverbank Run on Saturday. I swam 6500 yds in three days so that was a good test too. Saturday is a 25k race so I will get some good tempo there. We are going to Grand Rapids and I will meet Sue's brother and his kids. Her parents are going to be there for the race so it ought to be fun. Sunday is Mother's Day and Sue's birthday. We are staying downtown so I will take her to nice dinner to celebrate. Ought to be a great weekend. May 09 Ironman TrainingWell I am 2 weeks into my 20 week training program. It is laid out in detail and each workout is tailored to cover speed, endurance and race specific qualities. I found it on the web and after a lot of research I am comfortable that it is a good fit for my time constraints and my race goals. Once we get going there are races every other week. The first four weeks are around 9 hours total training volume (time spent in the water, on the bike or running). The last two weeks of May ramp up to 12 and 13 hours. Then there is a recovery week and a Half Ironman. Right after the Half Iron there are 3 "hell weeks". These are sport specific and use peak volumes in each sport to push through any training plateaus that may be forming. The swimming "hell week" is 14,100 yds with the same volume of biking and running. The running "hell week" is 47 miles and ends with an off road tri. The Biking "hell week" has a 40 miler, 2x30's and a Century on Saturday for 200 miles of total cycling. The bike week has the Volkslauf running race in Frankenmuth on the Forth of July. Then there is a recovery week that gets back down to 8 hours. Then we go 13, 16, 18 hours and the last recovery week. These are the real high volume weeks that should show me if I have got what it takes to complete the race. Then 3 weeks of active taper. The first week is 13, 9 then 4 hours on race week. So it lays out like this; a prep phase, a base phase, three hell weeks, a build phase and taper. It should be about 210,000 yds in the pool, 2000 miles on the bike and 450 miles running. March 28 Hardest Week Before BostonWell this is my hardest week for my Boston training. It started with a 16 mile training run in Lake Orion. I ran a 2:05:30 which was better than what I need to qualify. The hills were brutal and the folks there said that they are as bad as Boston. I took Monday off but I am going to try to get 10 miles Tues, 5 on Wednesday and 10 on Thursday and 5 on Friday. Then Saturday I am going to do the Martian marathon training race which is 20 miles. That will give me a total this week of 66 miles. The total isn't the hard part, it is the two long runs in 7 days. Then I can start my taper. I am signed up for my Half Iron to start the season in Sylvania, OH. Also I have my training schedule complete.
March 07 Back On TrackThursday and Friday I got in 5 mile runs with minimal issues from my cold. Then Saturday I got out and ran 13 miles on the road. That was a big confidence builder coming off from that layoff. I ended up with a blister from wearing the wrong shoes. My weight is still up and I am eating pretty well so I expect it to come down. Sunday I decided to get a 90 mins on the trainer to make sure the blister healed some. I watched the Paris - Nice race on OLN and I did 30 mins on the tread right after the ride, knowing I could quit if the blister gave me problems. Monday after work I ran 8 miles and then went to Hartland pool and did 2000 yds. When I got home last night I found that the DVD from IM Wisconsin 05' had arrived/ This morning I ran 5 miles and watched it. It was very inspiring. You could see how hot it was that day and the toll it took on people. Makes you think. March 03 Nasty ColdI had a cold that kept me out for 8 days. It was nasty chest cold and I am finally able to breath better. I ran 5 last night and 5 this morning. I need to get 10 in tomorrow. With Boston 6 weeks away it puts me a little behind. If I can get more than 50 next week that will be good. I need to get a couple 20's in very soon. February 07 An Ironman FAQ?I get questions all the time about what exactly is an Ironman triathlon. This is an FAQ for facts related to the Ironman distance races.
How long is the Ironman? The Ironman is a 2.4m swim, 112m Bike and a 26.2m run. To get a idea of how far this is lets look at this in Michigan terms. First, swim 160 laps at the Flint YMCA. Get out of the pool hop on your bike and ride to Grand Rapids. When you get there dump the bike and run to Muskegon.
Is the Ironman in Hawaii? The Ironman world championships are the island of Kona in Hawaii. The Hawaii Ironman is the genesis of the Ironman and now there are 6 official Ironman races in the US. There are 17 IM qualifiers world wide.
Are there other Ironman races? There are a few other IM distance races that are not a part of the Ironman trademark. They are the same distances and are equally as tough as the official races.
Do you need to qualify for all IM races? No, Only Kona requires an athlete to qualify. January 31 Planning the SeasonEven though the entire season revolves around Ironman, racing will be a way to get some intensity into the training regiment. I am considering a half iron early in the season, lots of running races and three centuries (100 mile bike rides). Right now I am just planning my season and training hit or miss. In the next couple weeks I will be in full marathon training mode and have the season pretty much laid out. Right now I am about 6 lbs heavier that I need to be and resting rate is up a bit. Probably what you should expect in the winter. I haven't been putting a lot of pressure on myself so that it will be easier to sustain the discipline required to train, rest and eat right. That period is pretty much over and it is time to get back on track. November 07 Iceman Cameth and WentethWe left Flint at 1:00pm and made it up there a little after 4:00pm, so we made good time. We checked into the Grand Traverse Hotel and we headed down to the Governor's Ballroom and the expo. After I got my packet, I knew Skyler would want to swim so we hit the pool for little while. Nick and I played some ping pong and the old man had to put a hurt on the kid. No slack now that he is 19. There are plenty things that he can beat me in and it is not likely I will receive any slack from him, so for ping pong the gloves come off We went back the the room and Nick and I watched "The Longest Yard" on his laptop while Skyler watched "Sponge Bob". I think "Sponge Bob" had the more intelligent humor. We got a good nights sleep, got up and had breakfast. My wave went off at 10:25 so we didn't have to hurry. The race went as planned. It was a lot of fun. I didn't break any records and I may try to race expert next year so I can post a better time, but all in all it was a great ride. Like every year, the trail was pretty congested however I did ride a 2:08. There is no doubt I would be able to do better if I didn't get caught in all the traffic. The boys posted themselves at the Williamsburg road crossing where the race announcer said was the best place to view the race. Nick took a pic as I came by and interestingly enough the other rider that is in the frame was on the same bike as mine. That might be the male equivalent to showing up to the prom and seeing another girl in the same dress Now, I would say the season is wrapped up. Next year will be the season to end all. Starts with Boston and ends with Ironman. How cools is that? Up until Christmas I want to take some time do some projects and plan my training for the year. October 09 The Iceman ComethThe next activity on the agenda is the Iceman Mountain bike race in Traverse. It is a 27 mile ride through the woods of northern Michigan in November. Of course that means all bets are off when it comes the to the weather. Last year the weather was so mild they affectionately referred to it as the "Niceman". October 03 Here I Come, Boston Marathon 2006Well, I did it!!! I am qualified for the 2006 version of the Boston Marathon. I ran a 3:16:11 which was amost 14 mins better than I needed. I started out at 7:30's and pretty much maintained that pace for the entire Marathon. I think I probably sagged about 15 seconds per mile in the middle miles and surged at last 10k for a strong finish around 7:15/mile. The course went through the parks that line the lakes a rivers that are a part of the area. At about 20 you hit the Mississippi River and ascend about 2 1/2 miles with the rest downhill to the Capital Building in St Paul. It was a beautiful course that had an awesome finish. It was quite a spectacle to see St Paul's Cathedral at one end of the road and the Capital at the other. I will post the pcitures later tonight. September 26 20 Miler CompletedYesterday I went to the Capitol City River Run in Lansing and completed a 20 miler in 160 mins which is the 8 min pace I need to qualify for Boston. It wasn't easy but considering there was no taper involved and it was plenty warm I am enthusiastic. I am going to do a 5 and an 8 then rest the rest of the week. Then is up to me to eat right and execute my race strategy to meet my goal. September 19 Last Week of Training Before Twin CitiesLast week was a pretty good one. I think I logged about 60 miles. I didn't get a 20 in but on Saturday I ran 16 early and 5 late. Friday night I did 8 on the tread so that was a lot miles in a short span. This week I am in Austin so that ought to be interesting. I got 4 miles this morning and it was 80 degrees at 5:30 am. I will have to run early and late to get the miles I want.
Last night I went out after the conference at about 7:00pm. Here at the Four Seasons there is a path that runs along Town Lake. It is right on the edge of the downtown area. There must have been hundreds of people out on that path. Most were running and it was crowded but not really a problem. At the 3 mile mark a running shop in town had water jugs out for the people out running. I stopped and talked to some people got a cleared picture of where to go. The path was finely crushed clay and was great to run on. It was fun to pick out bogies and try to pass them. It turned into a tempo run. Ya, ya, ya maybe a little ego got in there. I got the Congress Street bridge and there again were about a hundred people on the lawn under the bridge staring at the bridge. I am like, "What??? Its a bridge, people". Then I stopped to see what they were looking at and there were thousands of bats flying out from bridge all heading north. They just kept coming. I watched for a while and then I saw a sign that had a website dedicated to this phenomena and when I got back to the hotel I checked it out (www.batcon.org). The Congress Street bridge link said that 1.4 million bats come out from under that bridge every night. Pretty cool!! This morning I went out at about 6am and ran 7 at pretty good clip. It was dark and there were still a lot of people out and about half were women. Austin must be a pretty safe town. It was a full moon and not too hot yet. All in all, a beautiful morning. It is perfect timing to have this set up getting ready for Twin Cities. September 12 Signed and Sealed, Now I Have to Deliver!!It is done. I have entered the 2006 Ford Ironman Wisconsin. The financial commitment has been made now all I have to do is the training. Sounds simple, huh? I looked at the results and there were 400 out of the 2000 that were entered that DNF'd (did not finish). One fifth of the participants went home without completing the distance. That would suck. Then I looked at the age groupers. The guy that got third in my age group and probably qualified for Kona, swam the 2.4 in 1:03, rode the 112 in 19.4 mph and ran the marathon in 8:43 min pace. These are all attainable except for that fact when you add them altogether you have the ingredients for the perfect melt down. I think I am going to pay more attention to the 400 DNF's then the pace of the third place guy. Kona would be nice though
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