tag:blogger.com,1999:blog-50480538265635436622024-03-13T11:32:23.911-07:00Running Into LifeRichardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.comBlogger246125tag:blogger.com,1999:blog-5048053826563543662.post-87671792567907222852016-12-09T14:21:00.001-08:002016-12-09T14:21:52.218-08:00<img src="webkit-fake-url://f55ddedf-bc3c-4c4c-a0e5-faaa4256c83e/imagepng" />Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com0tag:blogger.com,1999:blog-5048053826563543662.post-62660106875586913492016-04-24T19:22:00.003-07:002016-04-24T19:22:52.798-07:00Texas State Senior GamesAs a 50 year old, I have entered into a new decade of life, a decade whose first year overlaps the last year of the decade marking my successful attempt to claim the lost fitness of my youth. In celebration of my continuing adventures I decided to participate in the Texas State Senior Games, and to do so in a series of cycling events--5K and 10K Time Trials, as well as 20K and 40K Road Races. These would be the first cycling only events that I have done.<br />
<br />
The schedule called for the 10K Time Trial and 20K Road Race to be Saturday and the 5K Time Trial and 40K Road Race to be on Sunday. Unfortunately, weather became a factor and forced the cancellation of the 40K on Sunday and they moved the 5K Time Trial to Saturday afternoon.<br />
<br />
First up was the 10K Time Trial, which is a solo event where a rider goes all out for best effort against the clock. As we had light rain and wet roads, I was a bit cautious but still put out my best effort over what was a pretty short distance for me. I finished in 17:48 for the 10K course, good enough for 4th place, which also qualified me for the 2017 National Senior Games. This was certainly a very good first effort for me in a cycling event, especially given that I felt that I learned a lot from that experience.<br />
<br />
Next up was the 20K Road Race, which was also my very first drafting legal cycling event of any kind. I started out with the lead pack, although after the first mile was feeling like they were working a bit harder than I wanted to work and I saw some riders with stability issues on the wet roads. I decided to let the lead pack go, but needed up staying ahead of the second pack of riders (if there was one). I think this was the best decision of me under these circumstances but still was glad that I learned from this experience. I finished 5th in my age group in a time of 38:16.<br />
<br />
<br />
Last up was the rescheduled 5K Time Trial, and I was hoping to take advantage of not having gone completely all out on the road race helping me be a bit less tired. I don't really know if that helped or not as the 5K Time Trial was pretty much an all out gut wrenching effort for an event. I just tried to leave everything I could out on the course and then keep myself composed enough to finish while trying to sprint to the finish. At least that was the plan, and that is pretty much what I did. I completed the course in 8:39, good enough for 2nd place (and the silver medal position) along with another Nagionals qualifying spot. I can definitely tell you that it felt great to know that I did my best and to also collect an award for this effort at a state level competition.<br />
<br />
Overall, I have to feel that this was a very successful weekend where I learned some things about myself, some things about cycling and most of all that I pushed myself out of my comfort zone. After all, it is going outside one's comfort zone that pushes them to make good things happen.<br />
<br />Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com0tag:blogger.com,1999:blog-5048053826563543662.post-17046973775103682016-04-10T14:19:00.000-07:002016-04-10T18:49:11.174-07:00Beginnings and Endings.....It's been a bit over nine years since I began the journey that brought me through this blog and to the point I am now. My weight loss journey sorta/kinda began in December 2005 when I turned 40. I was grossly overweight and told myself that it was time to take control of my health and get back into shape. That "idea" rolled around in my head for most of the next year without finding the motivation to start anything, much like the years before them.<br />
<br />
I think it was the following October that I found John Bingham's book "Marathoning for Mortals" and in it found the pathway I would use to try to keep that promise made to myself months ago. I also ultimately hoped to rekindle a long ago held goal to run the Marine Corps Marathon--an old desire from my days as a Marine. I ultimately decided to run a half marathon the following May, and used a 5K and 10K in the months before it as intermediate goals. I had to start with walking more than running. Slowly, over time, I was able to run more than walk, and I met my goal of completing that half marathon on April 1, 2007.<br />
<br />
Over that summer I kept up with my running because it helped me feel healthier and stronger and I found other races to do to help keep me motivated. By the end of that year I had done a variety of races at the 5K (2), 10K, 10 mile, and half marathon (2) distance. In December, I allowed myself to be talked into a 50K trail run, for which I was terribly unprepared but I did complete, though primarily because I the strength of will to keep going (or I was too stubborn to give up). In 2008 the stage was set for something that would become a habit for the future, I always seemed to find the next big thing. In addition to the 5K and half marathon distance, I also completed races at the 25K, 30K and marathon distance. Keeping a forward looking focus allowed me to continue in running.<br />
<br />
2009 added more races at a variety of distances, and also my first triathlons. I completed a two sprint triathlons, an Olympic distance triathlon that was every bit the disaster that 50K was in 2007 and a half iron distance. Despite the difficulty in moving through a new sport for which I was physically ill-equipped, I fell in love with triathlon. My back of the pack saga continued with numerous races, and a good amount of weight loss came along in this journey, carried into 2010 when my biggest letdown of the year to come became the greatest thing that could have happened to me.<br />
<br />
2010 opened up early with a January half and full marathon, a February half marathon and an early April 10K, but the race that changed everything was the late April half Ironman race in Galveston. In the previous October, I struggled to complete the race in 7:58:38, and was happy with that. However, this race was going to be different as I had planned for it over the winter and was training for it. However, it was not to be as I again struggled to a 7:52 finish, with which I was generally disappointed. After that race I was left with the feeling that I could do much better than I had done, but I wasn't able to put things together to see that improvement. Ultimately, that led to a meeting with Michelle LeBlanc, a coach and former professional athlete. I went into that meeting thinking she would never be able to relate to me and I left that meeting thinking I had found the help I was seeking. For the rest of the year my training evolved and my results improved at races, by the fall my half Ironman time was down to 7:07:43.<br />
<br />
2011 opened with continued improvements to the 5K and Olympic distance triathlon as it led to a May Ironman race, again the newer and bigger thing. It was a tough day for me at Ironman Texas (IMTX) but finished in 16:35:49. The many races that came through the rest of the year showed accelerated improvement with finishes now coming commonly in the middle of the pack and another fall half Ironman of 6:21:22.<br />
<br />
2012 was the year everything changed. Twice. My weight was down more than 100 lbs from its high years before and I felt great in almost any activity. By March 3rd of that year I had completed a half marathon, full marathon, a 50 mile race and then another marathon.This led back to that same half Ironman race where I had felt that I had failed two years prior. This time I was trained, rested and ready and I finished in 5:52:05--over a two hour drop from that failed race and almost a half hour drop from the last fall.The next month brought an IMTX time of 13:41:06, nearly three hours faster than the previous year! On July 1st, I had a sprint triathlon that showed me the unexpected results of my fitness, and while I wasn't completely feeling rested from IMTX, I still finished fourth in my age group and felt a great joy if finishing near the top of the age group. That feeling was enhanced over the next three races where I finished first in my age group in two sprint triathlons and a 5K. However, 2012 had another change for me as I was seriously injured in late October when I was hit by a car while riding my bike training for another fall half Ironman, and the rest of the year is spent working on recovery.<br />
<br />
2013 opens with me not being cleared to even try training until sometime in February, but while being under the care of a physician and a coach I am able to return to training and complete a spring half Ironman and then Ironman Texas. Those were slower than they had been previously but I had managed to come back to complete them. Later that summer I was able to compete in the USA Triathlon Age Group National Championship due to my qualifying in 2012 and enjoyed a great opportunity to see the best in the sport up close.<br />
<br />
In 2014 I start off with great hope following 2013 but find things not quite coming together in the spring. Ultimately I find that I am having some imbalances with my thyroid and endocrine system, and I sit out the spring and summer while I get straightened out. I also get a lottery slot for the Marine Corps Marathon and train for that for October as a fun race, and complete it, and this becomes my base training for going forward. I finish 2014 feeling a whole lot better than when I began.<br />
<br />
Training starts to pick up again in 2015 and I have goals for two Ironman races and a few other events. Spring is all about base building and training. My weight is still back up from last year's health issues but I am able to train consistently. My races aren't as fast as they were a few years ago before I had been through injury and other health issues but I do complete everything in front of me. When Ironman Texas rolls around, I make some early mistakes and have a bad day. It becomes my second slowest Ironman race but it still goes down as a completion but not one I am thrilled over. After some thought on the matter I push ahead to continue my racing schedule with a variety of distances, which includes Ironman Florida in November. Training starts slow for IMFL but comes together. As race day gets close I feel like I am back to where I was several years ago, but am not quite ready to trust that it is true. Race day becomes the day of truth for me and I finish with a new PR time of 13:21:31 over my pre-injury 2012 IMTX time! This was the highest point for me in over three years for this sport.<br />
<br />
As 2015 closes and 2016 opens, I do cover more races and even earn my tenth podium finish in February 2016. I have to remember that in my early years, finishing with an award seemed so far from reality. The path I have been on has been so memorable that I sometimes forget the details that happened along the way, but I do remember that I do these things more for health and fitness than I do for pride or awards.<br />
<br />
All of that brings me to the last couple months where I have literally felt at a crossroads, partly because I am not sure what I wish to do and partly because of external circumstances. Over this time I thought of leaving the sports I do, or at least from doing events, I have considered whether or not I would leave the racing/training group I have trained with for several years, I have considered whether I would leave active coaching or change the nature of it, and more.........<br />
<br />
Ultimately, I did a lot of soul searching, talking with friends, I read through old blog posts, emails and training/racing reports and got a feel for the big picture of things. From my first workout in November 2005 through today I have been on a wondrous adventure, one I have not always appreciated, but one many would envy the opportunity to experience. In that time I have participated in almost 100 races (current count sits at 94) and shared thousands, perhaps tens of thousands of miles with great friends---most of whom I would never have met if not for the act of starting that first workout and then following through with this adventure. I went from fat to athletic and found that my 40s were a wonderful time in my life. Here I sit in the first months of my 50s looking forward to the journey and adventures that still await me. Most of the races and experiences I spoke of earlier in this post are detailed in previous posts. I hope many of the experiences to come will also be detailed here in the future. I know I have lost my regular readers by not posting for the longest time, but I suppose I need to write for myself before anyone else might even care to read it.<br />
<br />
So, what adventures lay ahead for me? I was picked for this year's Marine Corps Marathon lottery again and look forward to it! I feel it was the springboard for my 2015 success and will use it that way again for 2017. I think most of 2016 will be dominated by run training and cycling training to improve myself with an effort to best my PR time for Ironman Texas in April 2017. I may even sit out triathlon for the whole year, but I also have my first ever cycling only event next weekend. I look forward to some new experiences this year to shake things up and then go after some solid goals next year, and I hope to share it all here (at least from time to time).<br />
<br />
The opening stanza of Dylan Thomas's "Do Not Go Gentle Into That Good Night" has inspired me recently and goes as such:<br />
Do not go gentle into that good night,<br />
Old age should burn and rage at close of day;<br />
Rage, rage against the dying of the light.<br />
<br />
I have decided that, as my years go on, I want to keep having adventures and being able to enjoy experiences. I will not be giving in to age or other limitations I may experience but I will fight to enjoy these experiences for the rest of my days. My experiences of the last decade have served to set me up for the rest of my life where I now know that I can accomplish anything I set my mind to do. I have decided that this is not the end for me, it is merely the end of the beginning, and a whole vast future of opportunity lay ahead for me.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com0tag:blogger.com,1999:blog-5048053826563543662.post-80219028067041765342016-04-06T18:58:00.002-07:002016-04-06T18:59:23.664-07:00Ironman Florida 2015 (aka Time to Put Up or Shut Up)<br />
Well, it's been five months since IMFL, and life has kept me busy; but I really did want to come back and tell my IMFL 2015 story. I will borrow heavily from my report made to my coach and advisor which was written not long after the race. As I left off in a previous report, IMTX 2015 did not as well as hoped and I had higher hopes for IMFL.<br />
<br />
The previous weekend, indeed the entire week, had been such a whirlwind that I don't know where to begin. Let's start with early race morning....<br />
<br />
I woke about 3:15 am and started pre-race morning preparation, to include breakfast and electrolytes. Even after breakfast I would continue to take in calories and electrolytes slowly in liquid form until about 15 minutes before the start. I also took some salt stick capsules around that time as well.<br />
<br />
The swim didn't look good with 8 foot or more waves at the start and rolling waves in the middle areas that affected me, too. It seemed I was almost always close to people and making adjustments around them. I tried not to use too much energy just to counter other people and tried to concentrate on stroke and my line. My first lap was 41:40 and I was happy with that. I had more trouble with people in the second loop and tried to not let it bother me. After the last turn I picked up my pace a bit and worked on going hard for the last 3/4 of the final straightaway back to the shore. I stumbled a bit getting out of the water and took in some ocean water. As I made my way to the wetsuit strippers I was starting to cough, heave and puke enough that they offered to call medical but I passed on the offer. As an ironic twist of events, an old training partner and I were coming out of the water together on the last loop. :-) Loop 2 time was 47:59 and the total swim time was 1:29:39, which is my fastest IM swim.<br />
<br />
Given how I felt, I went a little slow through T-1 and hoped to right myself, as I really did not want my race to end that early. I got my bag, found a seat, got prepared, peed and got my bike and got going. T-1 time was 12:48. Slower than I would have liked but I am glad I took the time to settle myself out.<br />
<br />
I started the bike with the main goal being to FOLLOW THE PLAN, with a specific heart rate goal +/-2 beats. That proved to be tough for the first 15-20 minutes. As I recall, it was somewhere in that 15-20 minute range before I ever got my heart rate down to even the +2 beats over that target. I kept things on the easier effort side and eventually my heart rate began to come down. For the next 5-10 minutes, my heart rate also seemed to climb easier but then seemed to settle down. Around this time my stomach seemed to be settling out, too. Over the first 5 miles split, of actual data, my avg speed was 17.7 mph (felt slower) and Avg HR was 9 beats high. After that whenever my heart rate went over the range, I made the effort to let it come down through some form of easier effort. That easier effort might have been shifting to an easier gear, pedaling a bit slower or coasting depending on circumstances. As the miles went on I realized I got stronger, and the miles kept coming and going. I had my Garmin on a screen only showing heart rate and total time for the bike, so I didn't know my speed or total mileage, with the exception of seeing the mile markers each 10 miles and mentally doing the math to divide that against the time. The middle third of the course had some interesting hills and I kept noticing I was passing far more people than passed me. When I came to special needs area I felt I was fully on plan and comfortable and I just moved to the left a bit and blew through the area (safely). I got some moderate rain around miles 65-75 but that as all I saw of the rain. As the ride continued I worked had to stay on my mantra of "Stay Positive", "HR Avg", "Nutrition Plan" and repeat. I saw several fellow OutRival Racing team riders out there and gave them each a supportive word as I passed them. Generally, I slightly negative split the bike course. I think there was a bit of a tailwind between miles 80-95/100 range but there was a good headwind and some crosswinds the last 12 miles. I did captured 5 mile split data for the bike. It seems that miles 85-100 were my fastest 5 mile sets at 20.4, 20.6 and 20.2 mph, each at Avg HR at the bottom of my goal range. In the last 12 miles, I did slow a bit to work on keeping my heart rate down. I averaged around 17.1 mph over that period with and a slightly high heart rate over that period. I thought I was slower than I really was and just had trouble moving my heart rate slower other than when I coasted to lower it. Overall, my bike split was 6:02:55, and I did have to use some self control to not push the later miles just to keep it under 6 hours for the sake of being under 6 hours. This was easily my fastest bike in any IM.<br />
I suppose I can best sum up my riding as saying that I successfully avoided being my own worst enemy by following the plan.<br />
<br />
As I came through T-2, I worked to be a bit faster through transition than before. I also noted that I got off the bike feeling ready to run, which was amazing. As everyone else was walking around I was trotting through transition and trying to get out and run! T-2 time was 9:23.<br />
<br />
The 2 loop run became a tale of two separate stories. Lap 1 was almost according to plan. I got a banana in transition and I followed nutrition plan pretty much on target through mile 9-10 range. After that I started to have a hard time with gels and stopped those while trying to take extra Gatorade Endurance. In that first lap, I only walked at aid stations or just after as I finished taking in nutrition. In the midst of the 14th mile I hit a dark point where I thought I couldn't run anymore. I resigned myself to needing to walk a mile to reset myself and go from there. After walking 3/10 of a mile I felt I should run and I ran to the next aid station. After that point I would walk the first 2/10 to 3/10 of each mile in addition to aid stations. That slowed my time but also kept me running longer than I thought I could. I felt like I was balancing on the blade of a knife but was able to find a balancing point. Knowing what my time was, I have to admit I knew where I was relative to my PR, I also knew I could slow even more than I did and still PR but I wanted more than just barely getting a PR at this point. Starting at mile 18-20 I started taking chicken broth for extra nutrition and at mile 22 I started taking Coke for extra sugar. For much of the back half of the run I felt like my mouth was drying and kept drinking water. Around mile 18 I felt that my fingers were slightly swelling, which usually indicates too much water too me, so I adjusted accordingly. I do feel like this was my best IM run from any of my 5 IM races, in addition to it being my fastest IM run by a few minutes over the 2012 time. The run time was 5:32:46. <br />
<br />
Overall, this was a PR for me at 13:27:31, beating out my 13:41:06 from 2012 IMTX, and was also nearly 2 hours 20 minutes of improvement over last May's time of 15:46:27.<br />
<br />
This race turned out to be a great success and I am glad I followed through after the way IMTX 2015 turned out. This race has also inspired me to look forward to my next IM goal of breaking 13 hours in 2017--something which I would have considered unbelievable after my first IM but I now think is very much possible.<br />
<br />
Thanks for reading!Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com0tag:blogger.com,1999:blog-5048053826563543662.post-73255491720389333732015-11-11T18:46:00.002-08:002015-11-11T18:46:58.074-08:00ContinuingIt's been 9 months since I posted. I have a variety of excuses: I've been busy and haven't had the time is probably at the top of the list. In truth, it is also probably more complicated than that. Shortly after posting the last post back in February, I began training for my fourth Ironman race. It began with the hope that it would carry me forward towards reclaiming my lost fitness. A year before I skipped the race due to general health issues that looked more like burnout. A year before that I finished the race in 14:59 while coming back from serious injury 7 months earlier, which was a success as a comeback despite being much slower than the 13:41 time from the previous year. <br />
<br />
The training for Ironman Texas 2015 never quite fulfilled the promise of the hope it had been born from. My weight went back over 200 lbs for the first time in several years and reached 212 lbs before ultimately coming down to the low to mid 190s for the race. Race day came with much hope but ultimately felt like a failure with a finish time of 15:46. Certainly there are those who failed that day who would have been happy to accept that time as their own, but to me it seemed a confirmation that I would never get back to the form of the 13:41 race and beyond--a feeling which seemed confirmed by another local race later that spring and early summer. <br />
<br />
In late June I gave a lot of thought to whether or not I should do the Ironman Florida race on November 7, 2015, for which I had previously registered and planned to do with 20-30 local teammates. After giving thought to the prospect of IMFL and discussing with friends and family, I was encouraged to go head and train for the race.<br />
<br />
Shortly after the decision to move forward, many distractions came forward related to work activities and it seemed that the training for IMFL was going to resemble the recent IMTX effort. However, I continued forward with the expectation that that I would pursue this as a fun race and be prepared to "retire" from the Ironman distance, and perhaps triathlon, if the race resulted in another long suffering day. <br />
<br />
The first month of training was okay, but somewhat haphazard with more missed workouts than I cared for over work issues. In the second month things improved and picked up for me. What I didn't realize for another month after that, is that somehow, things began to come together. By the end of the third month of training, I was noticing the sings of progress that I had not noticed before. Over the weeks that followed I noticed a spring in my step and a sense of confidence was returning to me with respect for the upcoming race. Even with that returning confidence, I could not shake the feeling that I might be about to go through the disappointment of last May again. What I told myself was that my best self assessment was telling me that I should be able to run a sub-14 hour race, and go well under that if all went right, but I still had the nagging fear that this was all an illusion and a 15+ or 16+ hour race was in my immediate future. As race day came close, those two thoughts continued to battle inside my head.<br />
<br />
In my next entry I will provide my race report and outline what happened, and tell which school of thought was correct.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com0tag:blogger.com,1999:blog-5048053826563543662.post-31193792246539461802015-02-01T12:14:00.001-08:002015-02-01T12:14:50.294-08:00Getting Back to Where I Once BelongedAfter taking much of the last 12-18 months off from serious training, I have had great success in my career and enjoyed the extra time with my family. However, the attraction of regaining the level of fitness I had a few years ago is pulling me back to training --and also back to running and triathlon events. <br />
<br />
I am not trying to seek a sub 20 minute 5K, a BQ marathon, a fourth USAT Nationals qualification or even a sub 12 hour Ironman. Those are all great goals, and perhaps they will hit my goal list again some day. However, for now I am happy to be able to be healthy enough to do these events for completion and enjoyment, which reminds me exactly of myself in 2007-2011. Those were great years for me and I look forward to reconnecting with that lost portion of my history. <br />
<br />
Perhaps one day I will again approach the form and fitness I had starting in 2012, and maybe then I might choose to go after those more aggressive goals again. Or maybe not--and that would be just fine as well. :-)Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com0tag:blogger.com,1999:blog-5048053826563543662.post-33767506693463841872015-01-19T17:43:00.003-08:002015-01-19T17:43:46.321-08:00The Comeback TrailIt has been a long time since I have even looked at this blog, much less written for it. Most of the last year has been affected by injury and personal turmoil. I plan for 2015 to be different and will be will to claw my way back to fitness, if that is what it takes. This year will be a full year for me and is already starting off with a bang. If any of my old readers are left, I hope you enjoy the ride.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com2tag:blogger.com,1999:blog-5048053826563543662.post-37107648084385883612014-01-01T15:13:00.002-08:002015-01-19T17:45:05.029-08:00Outlining my Goals for 2014The positive things I have going for me as I enter 2014 are that I am pretty well rested and uninjured. The negative things I have against me are that my recent extended semi-rest period over the last two-ish months has let me lose a bit of overall fitness and get out of the regular habits I had established in my fitness program. Overall, I believe those positives are more powerful than those negatives. Looking past the immediate present, let's examine my goals for the new year.<br />
<br />
<strong>1. Do at least one event for the sheer fun of doing it.</strong> <br />
With the rise of various themed events there is an abundance of unusual themed events around and all I have to do for this items is complete one with nothing more than the idea of fun in mind.<br />
<br />
<strong>2. Get back into effective training shape and PR for at least one running and one triathlon event.</strong><br />
I am not planning a race intensive schedule over this coming year, However I will give myself opportunity to complete a few triathlon and road races with an emphasis on optimal performance. <br />
<br />
<strong>3. Volunteer for a major racing event.</strong><br />
I am truly indebted to the many volunteers that have assisted with the many races I have completed . It is more than time for me to return that favor and make myself the volunteer helping out the many racers.<br />
<br />
<strong>4. Finish the year in shape to do the Disney Dopey Challenge in January 2015.</strong><br />
My schedule may not have allowed me to make the Dopey Challenge for 2014 but I am committing to be ready for 2015.<br />
<br />
<strong>5. Remember to enjoy the process and share my training time with friends.</strong><br />
I think this item is pretty self-explanatory. I want to be able to enjoy my training time by sharing it with friends and teammates while I am also improving myself with training.<br />
<br />
<strong>6. While I am trying to emphasize fitness and fun for the year, I'd be lying if I left this last item off the list: to find my way back to a podium finish again during the year.</strong><br />
2012 was a breakthrough year for me and I went from an athlete who was content to find personal improvement to one had his first three podium finishes in that year when I wasn't even close in previous years. In 2013, I managed to come back a few more podium finishes in spite of my injury recovery. While my races of choice might be different in many ways in 2014 than in past years, I would still like to find a podium finish among those races.<br />
<br />
<strong>7. Finally, I need to do the hard work of curtailing my wayward diet and getting my weight back into the mid-170 range where I was before my October 2012 injuries. </strong><br />
<br />
My diet laziness has helped my add 10-15 pounds at times and I am still in the mid-180 pound range. I know from experience that I am stronger and healthier in the mid-170's. <br />
<br />
Now that I have written these out, I will leave them posted and we can revisit them at the end of 2014 and see how I have done. Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-91250678404744377722013-12-31T20:08:00.001-08:002013-12-31T20:08:17.403-08:002013 Goals in ReviewFrom the start, 2013 was never going to be the year I had hoped it would be. Coming off of serious late year injuries in 2012 may have made for rescaling of 2013 but I refused to let those injuries stop me from doing the things that I loved. Here is a summary of the goals I posted from myself in January and how I did in the efforts throughout the year. <br />
<br />
1. Complete my third Ironman race on May 18, 2013. <br />
<br />
I registered for this race last summer in the first moments that registration was open. In 2012 I set a PR of almost three hours from the year before and I was hoping to aim for cutting another hour or two off of that time. However, getting hit by a car and having surgery to reconstruct my collarbone led to serious doubt that I might even be able to do this race--certainly my surgeon told me it was possible but he didn't seem too confident until April came and my recovery continued to move forward. On May 18, 2013, I started and completed my third Ironman race. It wasn't the smashing PR that I would have originally liked but it was a glorious day to prove that I was still able to be able to complete this wonderful event.<br /><br /> 2.With no real idea how long my recovery will take I will forgo my general desire to PR every race and set a more realistic PR goal for 2013. In this case I will attempt to set a PR for at least one running event and one triathlon event.<br />
<br />
For the most part, I never did get my 2013 race times to beat my 2012 race times. However, my PR time at the Olympic Distance triathlon was beaten at the USAT National Championship race in August. In addition, in the run portion of that race I beat my 10K PR time and ran 10K in under an hour for the first time in any race.<br /><br /> 3.Do at least one very unique race event. I'm not going to place too many restrictions on this, just something out of the ordinary. <br />
<br />
Given the loose requirements for this, I am going to claim that it was accomplished by participating in a national championship race (I finished way in the back--but I was there!) last August.<br /><br /> 4. This year I hope to be more mindful of not letting my training schedule monopolize my overall schedule.<br />
<br />
During this year's Ironman training I was able to keep more time set aside for my wife than in previous years. In addition, I learned to take more time off near holidays for my family.<br /><br /> 5. Find ways to be helpful to others in these sporting activities and follow through with helping them.<br />
<br />
During 2013 I was able to continue my work with a group dedicated to helping junior high students run their first 5K race. I was also blessed this year to do may training activities with friends that I hadn't done much or training with in previous years. In some cases I was able to help advise them as they worked towards their own Ironman races.<br />
<br />
<br />2013 managed to have its share of surprises for me, in mostly positive ways. I wasn't just able to return to racing but I even managed to find my way to 3 podium finishes in a few low profile races. I entered the year on little more than faith and hope but I finished the year knowing that I was strong enough for the challenges I faced. I'm not quite sure what goals I will have for 2014 but I will go into the year confident that I can overcome the obstacles life places in my way.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-48277626025403871652013-12-29T10:56:00.001-08:002013-12-29T10:56:51.428-08:00Catching UpI've fallen behind in my race reports and want to catch up before finishing out the year.<br />
<br />
Back in mid-November I did the Conroe Turkey Trot. This was the goal race for a group I volunteer with called Healthy Youth. For the past school semester our group has been working with junior high students to teach the to run a 5K and to also teach them healthy life habits. This was our third group and was once again a big success. During the 5K I ran with several of the students and kept them motivated. As I did this I finished my race in 24:42 and also finished first in my age group.<br />
<br />
Early in December I completed a 20K trail run in Huntsville State Park in 2:20. This fell just short of a PR for me, but I ran this race for fun and not to be fast, which was perfectly fine with me.<br />
<br />
Hopefully, now that I've caught up I can stay better on track with my blog in the future.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-68777240418883703572013-11-19T18:29:00.002-08:002013-11-19T18:29:55.162-08:00A Wonder-ful TimeRecently my wife and I had the opportunity to take a cruise on the Disney Cruise line ship. We were on the Disney Wonder and sailed out of Galveston, Texas, for a 7 night eastern Caribbean cruise. During this cruise we visited ports in Jamaica, Grand Cayman and Cozumel, Mexico. <br />
<br />
The first two days of the cruise were days at sea. We had some rough water, which took a bit of getting used to, but also allowed us the opportunity to become familiar with the ship's amenities, including a gym, theaters, and live shows. We even learned to draw a few Disney characters.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdE_bOC8KHN4EOZ4tannpOMenyuXzUH08c-52C3G2AWneLLxEHFisw7LYEiLJWazEV-nvjhQ7ChF2Gs-P1DxzBrAYPo8Yg4Z0IOhhfWbNE5hXaJDN3oV7qZXn39oCGVkbqrRt_VTp3OCfU/s1600/IMG_1615.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdE_bOC8KHN4EOZ4tannpOMenyuXzUH08c-52C3G2AWneLLxEHFisw7LYEiLJWazEV-nvjhQ7ChF2Gs-P1DxzBrAYPo8Yg4Z0IOhhfWbNE5hXaJDN3oV7qZXn39oCGVkbqrRt_VTp3OCfU/s320/IMG_1615.JPG" width="240" /></a></div>
<br />
While hitting the ports on days 4, 5, and 6. In Jamaica we shopped in the local port area. This area had a variety of shops in the immediate area of the ship. As you can see in this photo below, the ship is immediately behind one row of the shops.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu-iP3hK5apqMG7zxt_jk8IHmnIaxHOqjnxlNgm8g7IXhU8VbtcYYDRheD82RxBnyMqQRVe_BXgFl4k_9Gc099mZchLgO3bkX8kjKfMt-hNUnSC_loMc-FCTBN5jSLU_rBI8YCuOmradgH/s1600/IMG_1621.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu-iP3hK5apqMG7zxt_jk8IHmnIaxHOqjnxlNgm8g7IXhU8VbtcYYDRheD82RxBnyMqQRVe_BXgFl4k_9Gc099mZchLgO3bkX8kjKfMt-hNUnSC_loMc-FCTBN5jSLU_rBI8YCuOmradgH/s320/IMG_1621.JPG" width="320" /></a></div>
<br />
<br />
In Grand Cayman, we needed to ride small tender boat to shore from the ship. My wife, Darcy, took this photo with the Disney Wonder in the background as we went ashore. In Grand Cayman, we did some shopping and exploring in the local area.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy8V0zDzgWdAE_Ks1WWSQ8jX_iYXhn78iaZTmX_kiWMxOqUTuZCtkuME4r63vSmvB87xU81qD3kRCMca0LjDnrw6SD3J8VQ3wkb4lsciU-YXuy8DoZzvN62Jpa_YNAJrc00CKd2aFd_Rqa/s1600/DSC00052.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy8V0zDzgWdAE_Ks1WWSQ8jX_iYXhn78iaZTmX_kiWMxOqUTuZCtkuME4r63vSmvB87xU81qD3kRCMca0LjDnrw6SD3J8VQ3wkb4lsciU-YXuy8DoZzvN62Jpa_YNAJrc00CKd2aFd_Rqa/s320/DSC00052.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
In Cozumel, we took advantage of the local scenery and spent some time on a beach area excursion that included spending time in clear plastic kayaks that allowed us to see clearly in the water below. We also snorkeled in the clear waters which allowed even better opportunities to see the local fish and coral.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7uEQ2Z6XMab2QFjFGtRAeBFClo5gpY1kMGRGRsddGEMDmIREMQiOlNg-ydfS8QYwZCzAsZs7IIpbprHUHPHBwUMyyx7qVFVY_7PMOOBw1wSfbMQ0xQxKpmXpCqT2ndDctJXLa9Bl_uP23/s1600/SCAN0001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="309" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7uEQ2Z6XMab2QFjFGtRAeBFClo5gpY1kMGRGRsddGEMDmIREMQiOlNg-ydfS8QYwZCzAsZs7IIpbprHUHPHBwUMyyx7qVFVY_7PMOOBw1wSfbMQ0xQxKpmXpCqT2ndDctJXLa9Bl_uP23/s320/SCAN0001.JPG" width="320" /></a></div>
<br />
<br />
On board ship the entertainment was very good and we had plenty of food available, ranging from freely available ice cream and soda (including tea, coffee and hot chocolate). Meals included buffet meals, counter service burgers, sandwiches and pizza as well as the stereotypical fine dining expected on a cruise. I won't say that I always ate healthy but I could if that was what I wished to do, and I did include healthy options in most meals.<br />
<br />
We thoroughly enjoyed our cruise and found it well worth the cost. We will look forward to another Disney cruise some day in the future and would highly recommend it to anyone asking us about taking one of their own.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuACY5C-jMbolcNLluTiZZc1TeJK8DWuLZ7NHJDKR1Q3lAF9B91JFIewrR0NSHb9TsQlYLVdx4sCk5JZ2Vf3G5l_sGZhXtkblkljBLSdrC6cNVhP2Vojp6HY0NARC7xHYNZdUMcUU86X6q/s1600/DSC00120.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuACY5C-jMbolcNLluTiZZc1TeJK8DWuLZ7NHJDKR1Q3lAF9B91JFIewrR0NSHb9TsQlYLVdx4sCk5JZ2Vf3G5l_sGZhXtkblkljBLSdrC6cNVhP2Vojp6HY0NARC7xHYNZdUMcUU86X6q/s320/DSC00120.JPG" width="240" /></a></div>
<br />
Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-58051081332007844662013-10-30T20:16:00.001-07:002013-10-30T20:16:27.986-07:00CASA Superhero 5K This 5K was going to be my PR effort weekend race. However, recent events--mainly a recent car crash--had left me not quite ready to put out a PR effort. The recent week of rain leaving a muddy and mucky course also left the conditions shy of PR worthy. In the end this was still going to be a hard race effort but also one that I wanted to enjoy with some friends.<br />
<br />
While this was not a first year race, it had first year race directors--and it showed. Fortunately, this is a smaller event with just a couple hundred runners or the general disorganization would have been a complete mess. This overall disorganization included parking mixups in the state park, not having a good setup in the race area, not being prepared to post run times, no preparations in being able to announce the winners during the awards ceremony and perhaps worst of all an improperly marked course that led to the leading runners running an extra two tenths of a mile before the organizers realized the problem.<br />
<br />
As for myself, I ran a mostly even race this time around. I kept from going too hard the first mile out and this enabled me to keep a good pace throughout. Even though I was one of the runners who ran too long, I don't think it led to a different finishing place in the case of the 8-12 runners that it affected. I finished with a second place finish in my age group and 8th place overall. I think the special part of the race came by finishing just behind and just in front of tow great training partners, who finished overall women's winner and master's woman winner. The three of us are pictured below.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq-OvdFJAeSkdp8ZIxm2krv0rP2dJu7skD-jdwm-fPepI1FBl0Q5LS2gDoTWNVXlLBsuRYiwH6d6jbDMbEXRIw6WdJUAKeaz9xHGNymMCvswr40cuEsPTurzSOxGfGXFe1sKwpHomP5gmj/s1600/IMG_1555.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq-OvdFJAeSkdp8ZIxm2krv0rP2dJu7skD-jdwm-fPepI1FBl0Q5LS2gDoTWNVXlLBsuRYiwH6d6jbDMbEXRIw6WdJUAKeaz9xHGNymMCvswr40cuEsPTurzSOxGfGXFe1sKwpHomP5gmj/s320/IMG_1555.JPG" width="240" /></a></div>
<br />
<br />
Next up for me is off season, beginning with a cruise on the Disney Wonder cruise ship. I have another 5K later this month and maybe I will go after that 5K then, or maybe it will be just for fun. Until then, however, I will have some fun.<br />
Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-2062125645983665612013-10-24T19:39:00.000-07:002013-10-24T19:39:08.195-07:00Finding the Silver LiningIt was just this past weekend that I had my one year anniversary with a serious auto-bike crash that left my body broken and my spirit battered, but it was also a point from which I refused to back down and give up. With several months of recovery I began to live a normal life again, with several months of training after that I managed to complete an Ironman race, with a couple more months of training I managed to make it to the podium of a couple small races and finally began to believe it was going to come back to me.<br />
<br />
It didn't seem to take too long after that to become the victim of a likely intoxicated hit and run driver who ran a red light at high speed and T-boned my new car just behind the driver's seat. I was spun several times and came to a stop just out of the intersection and facing the opposite direction of traffic in a road perpendicular to the one on which I had been travelling. A whirlwind of a night in the emergency room and following visit to my own doctor revealed I had some muscular damage and a concussion but seemed to avoid more serious injury. Air bag deployments may have also helped me escape more serious injury as well.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1JIEWacAfntAtOmJ4VRJYQWVRsAhL2y6qqbfZoLvWVfgfIQEhMZcnWO7_XmIwiJ17OjUuOIxKWgECDOwn2auAKeo-t72naZugvmWjrCIOayg6DTT0rI69Ry5bgynaWtKRoUUHEvfrni4u/s1600/IMG_1517%5B1%5D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1JIEWacAfntAtOmJ4VRJYQWVRsAhL2y6qqbfZoLvWVfgfIQEhMZcnWO7_XmIwiJ17OjUuOIxKWgECDOwn2auAKeo-t72naZugvmWjrCIOayg6DTT0rI69Ry5bgynaWtKRoUUHEvfrni4u/s320/IMG_1517%5B1%5D.JPG" width="320" /></a></div>
<br />
<br />
Even though I have only had this vehicle a few months, it is just a thing that can be repaired. Even though I was injured I can recover. I could have been seriously hurt and was not. I will recover in time and go on. Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-47818577896771065342013-10-15T08:29:00.001-07:002013-10-15T08:29:14.893-07:00Running of the Bulls 2013 5KThe Running of the Bulls 5K is the official 5K race of the Houston Texans football team, with the bull as the team mascot and hence the race name. It seems the only bulls I saw all day were mascots and none of them raced.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfblQ11WzHVoydH1Tuqm4RD89-CpgRJeQsXmEBhxNSocltxOYEXf63sTny76-sw2B4unxEyuYVQ6SzxPqYDam84b5Gv74I-asbiT9IJXo_HgicxUS5qoRsFFconHQBNJSniMVcoGktOIDL/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfblQ11WzHVoydH1Tuqm4RD89-CpgRJeQsXmEBhxNSocltxOYEXf63sTny76-sw2B4unxEyuYVQ6SzxPqYDam84b5Gv74I-asbiT9IJXo_HgicxUS5qoRsFFconHQBNJSniMVcoGktOIDL/s320/photo+2.JPG" width="266" /></a></div>
<br />
<br />
I went into this race with the idea to lay it all out effort-wise and go for max effort. I figured a strong effort would put me in striking range of my PR, and perhaps a really good race day effort could push past that. I lined up pretty near the front of the pack since there was a beginner feel among many of the racers. The day was a bit humid and warm but not too bad. Although I was going into this race rested, I wasn't feeling at my best today and had an elevated heart rate as well.<br />
<br />
I ran this race on a pure heart rate goal plan. I opened with a strong opening mile around 6:44, in which I hit my target heart rate around a half mile and then worked on not going too hard after that. Mile 2 went by at a slower pace in the mid 7:30 range. By the time the second mile was done I was feeling like I was just hanging on for dear life. Mile 3 went by at a slightly slower pace in the mid 7:40 range and I really did feel like I was giving it my all. I pushed past the finish line in a time of 22:46.<br />
<br />
22:46 really did feel like all I had in me on this day, at least following the plan I followed. On this day it was good enough for 5th place in my age group, and I just missed my PR by 3 seconds. I'm not disappointed by just missing my PR as I gave my all and just didn't have more to give on this day. Certainly it is also a positive sign in my overall recovery that I posted a second best effort and a competitive time in a large field. I left this race feeling very positive about the next race or two a few weeks ahead of me before looking at an much needed and welcomed upcoming off season.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gxXwLJUV-bB0OIgRY2xmLk5vrlTYK9NZ9-Jy2qdTJqe1w2GoPFOZ3BaA-l_MyxloXvedXw0QYZoLzZpjpJLlpsdjZze-ULcYNVgPfGz7bz_mIvaOAfk8GRW_sLUHYSikagoBzOdF8gc0/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8gxXwLJUV-bB0OIgRY2xmLk5vrlTYK9NZ9-Jy2qdTJqe1w2GoPFOZ3BaA-l_MyxloXvedXw0QYZoLzZpjpJLlpsdjZze-ULcYNVgPfGz7bz_mIvaOAfk8GRW_sLUHYSikagoBzOdF8gc0/s320/photo+1.JPG" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
I snapped one quick photo of myself from the field after I had recovered enough to walk off from the finishing area to show that I was down on the field (at least without having to buy one of the expensive professional race photos).Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-90286717465090605232013-09-18T05:25:00.001-07:002013-09-18T05:25:27.263-07:00333333 days ago, at approximately 10:20 am, while feeling like I was at my peak of fitness and athleticism, I was cycling past a local park in the final miles of a successful practice training ride for an upcoming race and.......well, that's all I remember about that. The bright world around me went dark and the next thing I remember was about 10-15 later when an ambulance crew was attempting to get me onto a backboard. Somehow during that dark period I had managed to give a an assisting by-passer my wife's name and cell phone number, though I still can't remember that either. I don't know much about what happened other than it appeared that I was hit on the side by a passing motorist's side view mirror and then flipped forward over my handlebars head and shoulder into the ground. According to my GPS watch I was moving at 19.1 mph at that moment and was likely about to begin braking as I was approaching an intersection.<br />
<br />
A lot happened to me after that. I spent over 5 days in the hospital, mostly on morphine to ease the pain of numerous broken bones and a bruised lung. It really wasn't until later that I realized how badly I was injured, including internal injuries such as a rib that was a fraction of an inch from causing a punctured lung, which was something they thought could still require immediate surgical intervention for the first few days I was in the hospital. Perhaps it is best I didn't know some of that at the time.<br />
<br />
When I first met my orthopedic surgeon, I asked if I would be able to do Ironman Texas seven months later. His answer was hopeful, if everything went well, but his tone didn't seem so hopeful. It was at that point that I resolved to do everything I could to make the Ironman Texas 2013 starting line. I put so much effort into resting those first few months that it almost seemed like activity for the next few months. It was almost seven weeks before I could move my right arm out of a sling--something which happened on my birthday. It was close to another month before I could get close to thinking about a real workout and probably another month after that before my workouts began to resemble what a workout used to be. Through that time I got by on faith and the love and support of my family and friends. In time, things began to come together for me. I went on to make the Ironman Texas starting line and, with the enormous amount of support I had behind me, I made it to the finish line as well. The last 8+ mile lap of the IMTX marathon felt like the longest and most satisfying victory lap ever!<br />
<br />
Fast-forwarding to now, I am periodically asked if I am fully recovered. The answer is that I don't know. While I sure don't feel like I am "back", some of my racing and training times indicate I am close to where I was in the months before my injury and some times might even be better.<br />
<br />
Everything else aside, I am doing well today. While I wouldn't wish my injury experiences on anyone, it has helped me remember what is truly valuable in my life. Family, friends and faith were all strengthened because of my experiences and I was reminded how unimportant some other things really are. I met and made new friends who most likely never would have been more than casual acquaintances otherwise. There are parts of my experience that I may have never fully shared with anyone, though I know there are those close to me who know this and undertand. As I recovered while having to live a sedentary life for the first time in years, I had time to reflect on all the wonderful challenges I had been a part of in the past several years. Before this event I was certainly on my way to becoming a still improving athlete. somewhere in all this I have lost some of that drive and perhaps even some of that ability. Maybe I will never be able to live up to the thought of the athlete "I might have become" but I may be a smarter athlete and a better man as a result of what I've been through. Because of what I went through I've been able to offer support and inspiration to several other athletes in ways I never could have before this experience.<br />
<br />
I came to feel that if I had suffered a much harsher fate that day, then I would have at least known that I had lived well going into that event and it would have happened doing something I loved. It is true that I could have died that day, but that can be true for any of us on any day. Do we all feel that we live well enough to not regret our lives when viewed in hindsight? I hope that I never face that question again, but if I do I hope I can answer it the same way.<br />
<br />
<br />Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com4tag:blogger.com,1999:blog-5048053826563543662.post-3122389787869907072013-08-13T15:33:00.000-07:002013-08-13T15:33:51.580-07:002013 USAT Age Group National ChampionshipAlthough I had previously qualified for the 2012 National Championship race, I was unable to attend. Therefore, I looked forward to the 2013 race with anticipation. Given the events of the last 9+ months, beginning with the injuries I sustained from being hit by a car while training on my bike and culminating with a second place finish in a local sprint triathlon early last month, I was anxious to give this race a try. I knew I wasn't going to be able to do this distance at my "best" (meaning as good as I was before my injuries) but I also viewed it as being a good marker to gauge my recovery. My previous best time for this distance was 2:58:12 from almost two years ago and I was pretty sure I should be able to beat this time. However, thinking I could do it and doing it are two very different things, especially considering the multitude of things that can go wrong on race day. I was also looking forward to lining up next to the best athletes the sport has to offer. I wasn't expecting to compete for any awards, but that also wasn't going to stop me from doing my best and seeing what would happen.<br />
<br />
When I first got to check-in I identified my top priorities: checking in and getting by the TYR test to see Chrissie Wellington. I was able to quickly do both since I was there early. Chrissie sure seemed as friendly and vivacious as she always does.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCiFYC3sHTjX8Yru4ChBuAITcf2xfPyiwnWw66RL0k1l2UBJ4uS1HdzCr_zrEcQXp8JI9UShmdp-drYq956xJbygY3XugfX3au2chVuatFSzlDh7d7bjGcsRSQP6B3XQiaH68Eo3TVuo5c/s1600/IMG_1318.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCiFYC3sHTjX8Yru4ChBuAITcf2xfPyiwnWw66RL0k1l2UBJ4uS1HdzCr_zrEcQXp8JI9UShmdp-drYq956xJbygY3XugfX3au2chVuatFSzlDh7d7bjGcsRSQP6B3XQiaH68Eo3TVuo5c/s1600/IMG_1318.JPG" height="320" width="240" /></a></div>
Since I had driven to the race, I offered to pick up my coach, Michelle, at the airport after she flew into town. We also went to packet pickup together later so she could get her race packet. She is pictured below. I am very proud of her race effort as she won and is now the national champion of her age group.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc6yym60gL1kKgLLfcZXobpTMZAPug7RTMbVJF0IJ6QU6Syb9Q3xRJH33g_SvyIqG-TdAQKhFHZnk7XbhwTtsrc8-INe747pz8PzJAo55a7afGQu2nP5YGbo60_sE4gZEc4q1WgQmoPyYh/s1600/IMG_1322.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc6yym60gL1kKgLLfcZXobpTMZAPug7RTMbVJF0IJ6QU6Syb9Q3xRJH33g_SvyIqG-TdAQKhFHZnk7XbhwTtsrc8-INe747pz8PzJAo55a7afGQu2nP5YGbo60_sE4gZEc4q1WgQmoPyYh/s1600/IMG_1322.JPG" height="320" width="240" /></a></div>
<br />
After check-in, Michelle and I met with some other athletes near the race site. I went for a practice swim to see how the water was and then went to the athlete rules briefing while Michelle took her bike out for a training ride. Later on we brought our bikes to be checked into transition and Michelle snapped the photo I was hoping to get of myself with the Texas flag. As it happened, the state flag wasn't all that far from my racking location.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4udTQKX9gjMVfBS8fJ2FfW2OZrF5fekHH9wbix4CW0i1ifi1ujNY_8RQIovYOqHIssL8zqBl5_sJrkvtfBDsnxcZvN87RoB-sgSxKgXaEfr-SYOa_GA79hHRK3r07aXjOL_gSw2tZs1-d/s1600/IMG_1330.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4udTQKX9gjMVfBS8fJ2FfW2OZrF5fekHH9wbix4CW0i1ifi1ujNY_8RQIovYOqHIssL8zqBl5_sJrkvtfBDsnxcZvN87RoB-sgSxKgXaEfr-SYOa_GA79hHRK3r07aXjOL_gSw2tZs1-d/s1600/IMG_1330.JPG" height="320" width="240" /></a></div>
<br />
After this was all done we were ready to head our separate ways for the night and come back ready to race the next morning......<br />
<br />
On race morning, transition was open at 5:30 am with a 7:30 am race start time. Unfortunately, my wave of athletes was not scheduled to start until 10:02 am, which gave me a lot of downtime but not enough to feel comfortable about going back to the hotel to nap. After getting everything ready, I sat with several teammates near the swim start and chatted and rested for a while. The race was delayed for 15 minutes for unknown reasons, but then started and went smoothly after that. I wasn't really happy with such a late starting time, though I didn't worry about it since there wasn't anything that could be done about it. About an hour before my start I began to warm up with stretching and some light running. Then about 20 minutes before I got my wetsuit on and moved to join those in line for my group. I got in the water early and did some light swimming as a warmup, and then I waited until it was time to go.<br />
<br />
1500 Meter Swim: I lined up just to the outside of the main group to avoid getting caught in the pack, which seemed to work pretty well, especially since I was far from the strongest swimmer there. My goal here was to put in a solid swim without hurting myself. That is pretty much what I did. I hadn't been as comfortable with swimming since my return from injury and I haven't done as much swimming as I should have been doing recently. However, I have also started to feel "normal" again while swimming. In a normal situation for me, I would have (and should have) had a better swim time, though for this race I did just what I hoped to do. I did stray off course a bit on two occasions, but not too badly. I finished with a swim time of 33:25.<br />
<br />
T1: The goal was to get in and out quick. Coming out of the water and up the ramp I feel my right hamstring tighten up. I slow to a walk for a moment and then back to a trot as I take my wetsuit down to my waist. When I get to my bike, I finish stripping of the wetsuit and then grab my cycling helmet and head out. T2 was a bit slow in 2:32 but I got out without my hamstring being a serious issue and headed out on the bike.<br />
<br />
40K Bike: As soon as I got going on the bike I knew I was feeling good and a couple miles later, even up the first hill, I knew this had the makings of a great ride. About 10 miles into the ride I was beginning the largest hill and heard a loud metallic popping noise. This was cause for concern and as I continue to ride uphill safely I look over the bike for potential issues. I discover the rear wheel is spinning out of balance but also know there isn't anything I can do about it and suspect a broken spoke to be the culprit. As I head down the hill, I can tell I am not able to get as fast as I would expect and figure the rear wheel is the culprit. I make the decision to ride on since there isn't anything else I can really do for the wheel at this point. Unfortunately, my speeds are now a bit lower and it feels like the wheels are a bit harder to push but I keep going--even with suspecting the wheel was rubbing the brake pads slightly, I didn't have any way to adjust the brakes at this point. Even with all this I still pass more people than pass me on the bike. On the way back to transition, probably near the mile 18 mark, I hear the same metallic pop. Upon inspection of the rear wheel, still spinning unevenly but still allowing me to ride, I continue on. I finish the bike in 1:14:58, a 19.9 mph pace, not exactly a slow pace but less than I'd hoped, especially since I was probably averaging 21-23 mph much earlier and felt like I should have finished 4-7 minutes quicker. Then again, I very easily could have been unable to continue by that wheel and am also thankful for still being racing at this point. I did later confirm the broken spokes and that the wheel was rubbing lightly against the brake pads.<br />
<br />
T2: I had a pretty good T2 other than one minor issue. While preparing to get off my bike I didn't quite get the Velcro strap completely undone and when I tried to slide out my left foot the whole shoe came off, so I ran into T2 with a shoe on my left foot and nothing on my right foot. Ugh! In any case, I was in and back out of T2 in 1:42.<br />
<br />
Run: I was hoping and planning on a good run today and was looking forward to this part. I quickly was at my upper heart rate for the early run and kept myself at the top of the zone. As much as I tried to hold an even and strong pace, my running pace slowly got a bit slower each mile. I had hoped to kick things into a higher gear for the last two miles but found there was no higher gear there. I had felt good running but I was also maxed out in terms of what I was going to be able to do on this day. It seemed that the extra effort I put into keeping the bike going took an extra toll on my legs before I got to the run. I had figured I would run in at least the mid- minute range but ended up finishing the run in 58:29.<br />
<br />
Overall: My total finish time was 2:51:08, which easily beat my previous PR time of 2:58:12 from a couple years ago.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi36N23r7bdHmOsGBc0CuL0iTIea5aj8h5hgv_vWAqsN1eOWnK_aMQ5yCWfO1ipJy11BUxFOtDgae1Yqplppa29_Gv4_QPhaQu-IkfK6VhLXv16XC_s-gaMLWNH9jHOL9aAoyU1qwtNw14Z/s1600/IMG_1327.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi36N23r7bdHmOsGBc0CuL0iTIea5aj8h5hgv_vWAqsN1eOWnK_aMQ5yCWfO1ipJy11BUxFOtDgae1Yqplppa29_Gv4_QPhaQu-IkfK6VhLXv16XC_s-gaMLWNH9jHOL9aAoyU1qwtNw14Z/s1600/IMG_1327.JPG" height="320" width="240" /></a></div>
<br />
I was very pleased to see that even with the problems I had, I still met the basic goals I had set forward for this race. If I had gotten through the whole race without any problem, I might have been a good bit faster (which will be what I aim for the next time!!!). Part of my would normally want to feel a bit disappointed over the "failed" parts of this race. However, I do not feel that way at all.<br />
<br />
My goals here were always twofold: 1) Do my best, and 2) Enjoy the experience. I did those and still had a great time with the overall experience. I will always be able to know that I competed in a national championship event (and am a two-time qualifier for the event as well). Both before and during the race, everywhere I looked I was surrounded by awesome athletes who were all there sharing a great experience. It reminded me of the run up to an Ironman event, but was different in its own way. <br />
<br />
I left the USAT National Championships feeling good about what I had done and hope that I can have the opportunity to return again some day--perhaps even on a day in which I can attempt a more competitive effort. I also left knowing that I can continue working towards my full recovery and start thinking about resuming my efforts towards accomplishing my long term goals which include, but are not limited, to future triathlon goals as well. For now,I have some serious rest to do to allow my body to recover; then after that, I will look to resume some serious training and maybe look at going after some aggressive goals in the process.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com3tag:blogger.com,1999:blog-5048053826563543662.post-34828787933308903842013-07-30T05:43:00.002-07:002013-07-30T05:43:41.092-07:00Loose EndsThe end of July is allowing me to finish up some items and look forward to other. I previously mentioned a possible job change. As I understood it, I was one of two finalists for a dream-type of job for me. In the end, I accepted an offer to remain where I am. The offer includes a substantial salary increase as well as the opportunity to keep working on projects I enjoy. Perhaps the one thing I had possibly lost sight of was that over th last six-plus years, I had transformed my job into one where I was dealing with dream-job types of projects and that I am quite happy where I am now. Sometimes the grass really is greener on your side of the fence! In the end the other guy got the job; whether it was because I pulled out or he was destined for it anyway.....that's hard to say and doesn't really matter.<br />
<br />
Now, I am looking forward towards my next triathlon in less that two weeks. Before last October's injuries, I qualified fr the USAT Age Grop National Championships for the second time. Tough I did not attend in 2012 I have decided to go this year. While I won't be at my ultimate best shape, I have recovered better than expected (at least in some ways) and I look forward to giving it my best effort and having a lot of fun, and then let the results just be whatever they will be.<br />
<br />
I think that after this race I will be wrapping up my triathlon season to get in a bit of extra rest and turn to look at concentrating on a fall/winter running concentration. My goals will include some long trail races again. After we make it back to spring, we will see me looking back towards another Ironman Texas in 2014, and maybe this will line up to be the race I had hoped IMTX 2013 would have been before my lien juries and surgery.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-50367338622877569412013-07-14T16:20:00.002-07:002013-07-14T16:20:33.191-07:00Texas Star Triathlon 2013I did this race last year and had a lot of fun. It was also the first race where I had a podium finish, winning first place in my age group. It might seem obvious that I would look forward to this race, though for this race my goal was not to win my age group but to get a good assessment of where my fitness is compared to this point last year and how far my recovery has come along. My plan for this race is best described in the words of my coach: "Focus every minute and PUSH, PUSH, PUSH." While my expectations for this race may have been more modest, my desire to get the most of this race was high.<br />
<br />
The race opens with a 300 yard pool swim. I seed myself at a 5:55 pace, and have a pretty good swim that finishes at 5:44. This was just 15 seconds behind last year. I passed one or two other swimmers in the pool and was passed by none. At this point things are looking pretty good.<br />
<br />
Next up is the 10 mile bike through the hills of Montgomery. I find a good groove and I push--or perhaps as Coach Michelle said, I PUSHED!--and I kept on PUSHING. Some of these hills felt tough, especially at this effort level, but but I kept it going. I finished the bike in 30:05 and feeling pretty good. This was just 24 seconds behind my time from last year, so I know things are going better than expected.<br />
<br />
Now the run comes up and I take off giving my best effort. Most of the first mile is paved before running along grass fields and then through wooded trails. Because of the drought the ground is cracked in places and I have to watch my footing in places. Although the run feels tough in spots, I keep PUSHing and finish my running 23:05--<u>31 seconds faster than last year</u>. Now that surprises me more than any part of this race!<br />
<br />
When you factor in my transition times being slightly slower this year, my final finishing time is 1:01:11, just 36 seconds slower than last year, which is also quite the surprise to me. Clearly I am farther along in my recovery than I was giving myself credit since I was hoping to finish within a couple of minutes of last year's time. This year, however, my age group included a much faster athlete who blew past me early in the run and finished about seven minutes ahead of me, but I was able to finish 2nd in my age group this time around. Given this result I am feeling more encouraged as I continue to go forward in my recovery. Perhaps even more important than that, I have been considering moving away from triathlon recently, feeling like I have lost my drive to keep going in the sport. For now, this race seems to have rekindled my old spirit somewhat, and I hope I keep feeling that way.<br />
<br />
Now for some past race photos:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6d5ZLeVSxVb7FUFezCOo35EAdrhDIxiiyFiastTfq6Eyz1gERHpYHzOrchYYpFUIb9wgVN3cuES1qRYXofhhb4OVA1B4C2-uqodCNwgiHUeaVC2L2zShsqV-l0mV3CCPCGz9JhH0QCWJ8/s1600/IMG_1248.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6d5ZLeVSxVb7FUFezCOo35EAdrhDIxiiyFiastTfq6Eyz1gERHpYHzOrchYYpFUIb9wgVN3cuES1qRYXofhhb4OVA1B4C2-uqodCNwgiHUeaVC2L2zShsqV-l0mV3CCPCGz9JhH0QCWJ8/s1600/IMG_1248.JPG" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Karen and I. She won her age group.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVP-eZFc-qsHTFVEafXCX9RgnAIodFcuWXkRiaUkXb-yPVPZmIiWN8Pc-57YytLeBqbdvPZbhsov0bjYUXBhfVjNNHhT8En9z6bWAFDpjwTXcSLRo5i032xp7cv_3RT00RtAREh11nVNYP/s1600/1072235_10151720871783703_2102414603_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"> <img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVP-eZFc-qsHTFVEafXCX9RgnAIodFcuWXkRiaUkXb-yPVPZmIiWN8Pc-57YytLeBqbdvPZbhsov0bjYUXBhfVjNNHhT8En9z6bWAFDpjwTXcSLRo5i032xp7cv_3RT00RtAREh11nVNYP/s1600/1072235_10151720871783703_2102414603_o.jpg" height="320" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting my award from the race director.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3b5Wx4SbQeZjABZANKR0vEsxQZg7alrotvUtG-wlyvpooQrgDqTAFYQA5eX9cYyZyqrkqhHIU18RLPbqg64-6KOY3rYGiFH45ZmdHKWd0xiKzEkvC9zIz7aTa_sw3wLVozmqcTHt2C071/s1600/1016208_10151770590613669_1891716028_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3b5Wx4SbQeZjABZANKR0vEsxQZg7alrotvUtG-wlyvpooQrgDqTAFYQA5eX9cYyZyqrkqhHIU18RLPbqg64-6KOY3rYGiFH45ZmdHKWd0xiKzEkvC9zIz7aTa_sw3wLVozmqcTHt2C071/s1600/1016208_10151770590613669_1891716028_n.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A fun photo with several of my teammates. Will (far left) was 3rd in his (and my) age group, Sasja (left) was the overall female winner, Lori (next to me) was first in her age group, and myself on the far right. We had a lot pf fun after the race!</td></tr>
</tbody></table>
<br />
Next up for me in four weeks is the USAT Age Group National Championships in Milwaukee. I'm looking forward to going out there and doing my best, and having a lot of fun.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com2tag:blogger.com,1999:blog-5048053826563543662.post-12542956587435533522013-06-30T15:27:00.001-07:002013-06-30T15:28:13.443-07:00Recovery, Readjustment and ReturnThe last month has been one of recovery, readjustment and return. I have continued my recovery from Ironman Texas while maintaining my training at lower than the pre-race level in an active recovery mode. I have been readjusting to getting some things back on track at work and home, where some time sacrifices were made for training over recent months. Finally, I have been trying to bring my life back to normal. The return to normalcy has been difficult, mostly because it has been a long time coming. Before Ironman recovery there was Ironman training; before Ironman training there was physical therapy; before physical therapy there was injury recovery; before injury recovery there was hospitalization; and before hospitalization.....well, I was in the final weeks of training for an "A" effort race. So, normalcy has been a long ways off for a long while.<br />
<br />
My life has been on hold in one other way for a couple months as well. I have taken the opportunity to apply for a new job position with a new agency. While I would be content to remain where I am for the foreseeable future and beyond, the opportunity came my way (almost like a barreling 18 wheeler truck) to apply for a dream job position that would enable me to have a much greater positive effect within my industry on a regional basis (plus, the pay would represent a pretty sizable increase in salary-which would help me provide longer term security for my family). This is pretty much a once in a lifetime opportunity for a unique position. In any case, I know I am a strong candidate for the position and others in the industry tell me I have to be one of the upper tier candidates for the position. On the other hand, I know there are at least one or two others who present an equally compelling case for the job as well, so it will be a tough job to secure. After interviewing last week I was told to expect at least two weeks before additional information on the process would be available to the candidates applying for the position. This leaves me waiting in limbo for the moment on this as I try to be ready to help my current employer be ready to find a replacement without also wanting to alienate them in the mean time. I'll likely post something more on this in a future post after I know more information.<br />
<br />
As I look forward, I am two weekends out from a sprint triathlon race at the Texas Star Triathlon. It was at this race last year that I won my age group for the first time ever--the first of three last year before my injury. I will be looking to see how close I am in coming back from my injuries when I see how my time compares to last year. So far I can feel that I am still not fully recovered from Ironman Texas, though I can see improvement with each passing week. So until that race, it is just more of the same for me--recovery, readjustment and return...Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-23182767403920956712013-06-09T09:24:00.000-07:002013-06-09T09:24:05.545-07:00Ironman Texas 2013 Race ReportIronman Texas 2013 was my third Ironman race. After a first race that left me less than fully satisfied in 2011, I had a much better race in 2012. The early signs (at least from my point of view late in the last training year) were that I could beheading for another big improvement for 2013. Of course that all changed when a car swiped me and caused an extended period of recovery that continues to this day; however, as that has already been well-covered I will not say much more about it for this report.<br />
<br />
For me the final preparations for a big race begin with greatly reduced workouts and a changed diet on race week. Cutting back a high volume of workouts can leave you feeling like their is a gaping hole in your schedule and suddenly leave you with more free time than you've seen in months. During this time I allowed myself to eat more carbohydrates than I usually do to make sure my body was fully fueled--this included my regular pre-race Wednesday burger and fries, as well as other healthier selections during the week. On Wednesday, I was at the expo to check in shortly after it opened. I met up with friends for this process and then spent some time looking around the expo and Ironman shop. After all of this I had to to work to finish clearing my schedule for the week. If there is one downside of a local Ironman, it is that you may still have many of your normal life distractions.<br />
<br />
On Thursday, I spent a bit of time around the expo before resting most of the day. Thursday evening was the Athlete Banquet, which is always a great highlight of Ironman Texas. The evening included good food, as well as good times with friends, teammates and fellow athletes all around. After spending so much of my training time with many of these people (particularly Karen, Amber and Angie) it was a lot of fun to have some pure social time with them before the race.<br />
<br />
Friday was the last day before race day. While this was to be my third Ironman race, it was the first time I participated in the practice swim the day before the race. This proved to be as much social time. as practice time, giving me the opportunity to meet a large number of friends. After the swim I completed my bike preparations and got ready to take my bike and transition gear bags to the mandatory check in. I met Karen and Amber for lunch and then we all headed to turn in our gear at the transition area (well, except for Amber who had already turned hers in, but she still came with us). After this there was no more to be done around the race area until morning, when I left the area I went home and completed preparing my special needs bags and bike nutrition bottles. Then I finished setting my morning gear that I would wear aside and then I was done. After several months of training I was done with every bit of preparation and could only wait. After a quiet evening at home with my wife, I went to bed and slept well until my alarms began to go off.....race day had arrived!!!<br />
<br />
I woke, ate some oatmeal, put my bags in the car and headed out. I arrived at transition and checked my bike and loaded up my nutrition and water bottles, and then headed to the swim start area to drop my special needs bags. I carefully monitor my intake of calories, liquid and electrolytes during the pre-race hours according to my plan throughout this time. Given the heat of the day, I remind myself that I need to be conservative in dealing with a very hot day and then I have one last meet up with some friends and before I now it, it is time to enter the water for the last bit of waiting for the non-wetsuit wave.<br />
<br />
Swim - I began by entering the water and staying near the second pier back on the right side. I move forward in the 30 seconds before the gun goes off. Unfortunately, I find that I am behind a large group that entered the water and then stepped off to the side of the water at the pier ahead of me. This forces me to slow down and try to get through and around this mass of non-swimming swimmers walking along and into the water from the shallow areas to the side. I manage to make my way through and get to work trying to find my stroke and pace. Once I clear the group I try to keep right a bit and angle towards the first turn buoy about 1500 yards into the course. I don't push too hard but feel like I swim a pretty straight line for this part. I get into a bit of a crowd at this buoy and work my way through a bit of a crowd as I head back the other way. For the most part I stay clear of packs and comfortably swim through the next 1500 yards to make the turn for the final leg of the swim up The Woodlands Waterway canal. The more I head down the canal, the greater the crowd support becomes. There is an awful lot of cheering through this part and I allow this to help pull me along. As I get near the end I maneuver towards a more open path to the ladders and come up and out of the water. I finish the swim in 1:44:49. Not quite where I wanted to be but I felt good coming out of the water, in fact I felt better at this point than during either of my previous Ironman efforts.<br />
<br />
T1 - I run up the path and grab my bike gear and move on to the changing tent. I take in some nutrition and put on my cycling gear and head out feeling pretty good. Leaving T1 in 6 :35 was 1.5 minutes better than my otherwise best IMTX T1 time and, more importantly, I head out on my bike feeling good. <br />
<br />
Bike - Given the warm morning and the hot day ahead--not to mention the injuries I was coming off--I had a conservative bike plan ahead. My original plan was to cycle up to a heart rate of 155 beats per minute but with this weather I lowered this to 145 maximum for at least the first half of the bike, with a plan to evaluate after the halfway point. I make it through the 30 mile split in 1:33:00 (19.35 mph). I was feeling good through this part of the ride and trying to not push myself through this easier portion of the day. Given the weather and lower heart rate target I am using, I am surprised I am at this pace. Then next 26 miles are a bit tougher with some hills and general elevation climb as well. My split time for this is 1:33:54 (or 16.61 mph). This is pretty well on target for this day, and even a bit ahead of my hot weather plan for the day. I hit the special needs stop and I pull over for my bag and make a planned stop of about 5 minutes (though it may have been a few minutes longer, as these stops tend to be). While I stopped I changed my socks and checked my feet--these were good. I review my race nutrition--300 to 325 calories an hour is keeping me feeling strong at this point--once again, I feel my best at this point in any Ironman to date! The back half of the bike begins with the toughest 25 or so miles of the bike for the day with the worst hills and a stiff headwind as bad as I have felt all year on this course. I spend relatively little time in aero position due to the wind and my lack of feeling stable because of it. Fortunately, my nutrition plan feels strong and I press on. When I get to the aid station around mile 82 the place is such a mess of cyclists all over the place I have no choice but to pull in and stop. I use the extra stopped time to fill up on water and move my nutrition bottles where I want them. I also put some extra ice in my main bottles and pour some cool water over myself and let volunteers put some extra sunscreen on me before I move on. This probably cost me another 5+ minutes but I feel good and a bit refreshed as I head onward. What I didn't realize at this point was the number of cyclists sitting around the aid stations who were succumbing to the heat. Over the remaining 30 miles I saw a number of cyclists who had pulled over to stop and a fair number that had fallen over from the heat as well. I was starting to feel a bit of fatigue on this part of the course, though I still felt strong. I wanted to push harder but kept the more conservative heart rate guideline in place. This served to keep my speed down from where I might have liked but it also kept my from overtaxing my body. I came in to finish the bike in 6:35:28, a bit slower than I had hoped, but there was no doubt that I still felt good coming in off the bike.<br />
<br />
T2 - At an even 10:00, it was a bit slower than I'd hoped. I took a bit of extra time to add some body lube to a few spots and probably added an extra 1-2 minutes making a last minute decision to change from tri shorts to running shorts (after I had put my running shoes on). In the end I think I'd have been happier staying with the tri shorts. I notice a couple of guys laying in the transition tent napping or resting as I head out on the course. It is only around this point that I begin to realize just how brutal the day is becoming, and how much my nutrition plan has worked to get me this far. After getting lathered with sunscreen by volunteers, I head out to begin my run.<br />
<br />
Run -As bad as this day was for this race--hot and humid--I began the run feeling pretty good and averaged under 11 minute miles for an early start. Unfortunately, I felt a hamstring twinge during this period and began to walk a bit extra in the late part of the second mile. This feeling persisted throughout most of the rest of the run. I was generally okay on flat ground, but every incline or decline brought with it that twinge radiating from the hamstring area. While this was a bit disappointing, especially since I was initially thinking I might be able to push a bit and aim for a 5 hour marathon, I knew I wanted to do what it took to finish this race. On this day, that was going to mean that I would walk more than intended. :-/ So, I did incorporate more walking as I needed. I also took the time to stop when I came alongside friends who were walking and chat with them a bit--doing this definitely made the process more enjoyable. I probably averaged around around 13 minute miles the first of the three loops for the run. During this time, as well as the rest of the run, I was being constantly vigilant of my nutrition and fluid intake and I never got too far away from where I needed to be. When I was taking in too much water I switched to more food, and vice-versa. The period from miles 9 through 21 were a long and brutal period, but also one in which I chatted with friends along the course and friends on the course. When I lack actual friends in my vicinity, I made new ones from the people around me. I spent at least a mile with a fellow race who came to Texas from Brazil just to do this race, and also met lots of other friendly people, many of whom were having a tougher day than I. Around mile 22 I chose to stop at a picturesque bench location near a park and aid station to look over the lake to pick up my feet for a few minutes and think about this process that brought me here. This was about the time of day I had finished last year and it was beginning to be dark now and I could see all the homes lit across the lake. I considered for the first time today just how much I had really had to overcome to get to this point. Through much of this process since \being hit by a passing car last October, I didn't really know if I could make it--I was always determined to succeed, but determination is not always enough--but I knew I would do all I could to make it happen. From this point at this moment there was nothing left to stop me, a thought which still brings a tear to my eyes. I had caught the attention of the volunteers at the nearby aid station, and one of them walked over to check on me. I took the water he offered and let him know that I was about to be on my way. On this day where more than 1 in 6 did not finish, they were being careful to monitor their runners. From this point I decided I could make it to the finish line in under 15 hours if I pushed myself, so off I went. From this point on I averaged about 12:35 miles for the last 4.5 miles or so left in the race. I did slow a bit in the last full mile to chat a bit and then picked it back up for the final push. My friend Erica saw me just before the finishing chute and was urging me on to beat the clock under 15 hours. With her last bit of urging, I pushed myself harder into the finishing chute and take the turn for the final uphill. As I come near the finish line, I slap several extended hands from the crowd and look up to see that there is still a 14 on the front of the clock and trot the final few strides in to finish in 14:59:56. <br />
<br />
It wasn't a pretty day for me, or for anyone here on this day, but in the end I had accomplished what I set out to do. Yes, I could have finished the run faster, but I also took the time to enjoy myself and those around me during this process. In 209 days I had gone from the being carted away from the scene of being hit by a car in an ambulance; recovered from surgery, numerous broken bones and a bruised lung; and endured the road to recovery with the help of God, family and so many friends. As I said above, I spent a long time not knowing if this was possible, but the people around me never let me allow this lack of belief to get in the way of my determination to succeed. In the end I was the all by myself as I crossed the finish line that night, but it was the help of so many that allowed this dream to become reality. I offer all of these being a greater thanks than I know how to say.<br />
<br />
Perhaps the greatest thought I take from this year's IMTX race experience is that I saw and met so many who had a more inspiring story than I in terms of what it took for them to finish this race. Completing an Ironman race is never an accident. So much goes into the race preparation and the race itself. While the race can control much of his/her preparation, the events of the actual day are often beyond our control. In the end every athlete has a story, and we all have to overcome something.<br />
<br />
That is as it should be.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com4tag:blogger.com,1999:blog-5048053826563543662.post-65089309523170596222013-05-21T19:11:00.001-07:002013-05-21T19:11:55.245-07:00My 2013 Ironman Adventure StoryNormally, I do my own storytelling around here. However, this time I will share someone else's words about me. Jon Walk, a local writer and sports enthusiast (among other things) wrote a story about me for Ironman.com's pre-race coverage of Ironman Texas. The story can be found at this link<a href="http://www.ironman.com/triathlon-news/articles/2013/05/richard-tramm.aspx#axzz2Txad6bPG" target="_blank"> here.</a><br />
<br />
While I would generally just prefer to live my own life under the radar, I have had to acknowledge in recent months that my story can be an inspirational one. If just one personal can find some inspiration that they can overcome their problems and go forward, then I will consider this story a success.<br />
<br />
Thank you to the author, Jon Walk, for giving a lot of personal time to put this story together. <br />
<br />
The full version of the story can be found <a href="http://houstonrunning2.blogspot.com/2013/05/original-unedited-and-edited-richard.html" target="_blank">here </a>on Jon's personal blog.<br />
<br />
For those waiting to read how the race went, I'll be working on my race report soon.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-79800288504880404342013-05-05T10:00:00.002-07:002013-05-05T10:00:47.151-07:00Ironman Texas 2013 Race Day Pre-PlanningWith Ironman Texas 2013, or "Ironman 3" as I call my third Ironman race effort less than 13 days away, I will now begin the process of organizing my written and mental notes into a written plan for the May 18, 2013 race day. Whereas last year was a fine-tuning from the previous year, this year is more of a back to basics reworking of a plan. While I have retained and rebuilt much of my aerobic base since the injuries and surgery of last fall, going into training mode late and coming into the race less prepared than I'd like to be. In the end, I know this can't be the race I would have wanted it to be (which would have been a concentrated effort to finish a tough Ironman race course in less than 12 hours) but I am happy to have this opportunity to do the race and still be have a good race opportunity even though I am not ready to be at my best--an opportunity which appeared questionable six months ago.<br />
<br />
This race plan will begin with a more conservative base than the last two times out at this race. For the swim, I merely plan to perform at a solid and steady rate that doesn't overtire me. This may put me in the 1:40-1:50 swim time finish range but the few minutes I lose with a slower swim are minimal. If I am feeling good on race day, I may push a good bit faster than that time range. The bike will be about maintaining nutrition and heart rate at appropriate levels and not about speed, which is actually pretty much much what the previous plans were for this part of the race. The first 1/2 to 2/3 of the run will be similar to the bike plan, after that it will be more based on feel. From that point I will concentrate on doing what it takes to get me across the finish line.<br />
<br />
With that outline in place, I will also review the last two month's of long workouts and my early April 70.3 race and work out a more specific plan, including writing out an exact measuring plan for measuring out nutrition to be placed into bottles and for water intake, as well as planning for additional nutritional and optional clothing needs.<br />
<br />
There's the start of my plan. By next weekend I will have it worked down to more exact numbers and be ready to start putting powder into bottles. Fortunately, there is plenty for a obsessive Ironman to obsess over in planning for the race.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com2tag:blogger.com,1999:blog-5048053826563543662.post-17278622414551528412013-04-28T14:53:00.000-07:002013-05-02T06:29:41.283-07:00An Open Letter to my First Time Ironman Friends at IMTX 2013I published my first version of this letter in my blog last year and is posted <a href="http://intotransition.blogspot.com/2012/04/summary-of-ironman-for-my-first-time-im.html" target="_blank">here</a>.<br />
<br />
I first received a letter like this from a dear friend. Heather was my guide into triathlon and she sent me a similar version of this letter before my first Ironman. I’ve edited it for Ironman Texas and I wanted
to share it
with those of you who are about to do your first (or any number) as I
prepare
for my third. It still gives me goosebumps when I read it. This
event is not about some name brand. It is about the training: the
blood,
sweat and tears and everything that goes into the process of preparing
to be
ready for starting and finishing 140.6 miles.I dedicate this to all my friends heading into Ironman Texas this year, especially those doing their first Ironman race, including Karen, Angie, Amber, Christi, Kelly, Kelley, Eva, Linda and more.<br />
<br />
<b style="mso-bidi-font-weight: normal;">SUMMARY OF IRONMAN</b><br />
So without further adieu, to those of you heading to Ironman - to
the IM-Virgins, the veterans, and everyone in-between... Right
now you've entered the taper. Perhaps you've been at this a few months,
perhaps you've been at this a few years. For some of you this is your
first IM, for others, a long-overdue welcome back to a race that few can match. You've
been following your schedule to the letter. You've been piling on the
mileage, piling up the laundry, and getting a set of tan lines that will
take months or more to erase. Long rides were followed by long runs, which
both were preceded by long swims, all of which were followed by recovery
naps that may have been longer than you slept for any given night during
college. You swam in the cold. You rode in the rain. You
ran in the heat. You went out when others stayed home. You rode the
trainer when others pulled the covers over their heads. You have
survived the Darwinian progression that is Ironman training, and now the
hardest days are behind you. Like a climber in the Tour de France coming
over the summit of the penultimate climb on an alpine stage, you've
already covered so much ground...there's just one more climb to go. You
shift up, you take a drink, you zip up the jersey; the descent lays before
you...and it will be a fast one. Time that used to be filled with
never-ending training will now be filling with silent muscles, taking
their final, well-earned rest. While this taper is something your body
desperately needs, your mind, cast off to the background for so very long,
will start to speak to you. It won't be pretty. It will
bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It
will give you reasons why you aren't ready. It will try and make one last
stand to stop you, because your brain doesn't know what the body already
does. Your body knows the truth: you are ready. Your
brain won't believe it. It will use the taper to convince you that this is
foolish - that there is too much that can go wrong. You are
ready. Finishing an Ironman is never an accident. It's the result
of dedication, focus, hard work, and belief that all the long runs
in January, long rides in April, and long swims every $#%& week will
be worth it. It comes from getting on the bike, day in, day out.
It comes from long, solo runs. From that first long run where
you wondered, "How will I ever be ready?" to the last long run
where you smiled to yourself with one mile to go...knowing that you'd
found the answer. It is worth it. Now that you're at the taper,
you know it will be worth it. The workload becomes less. The body winds up
and prepares, and you just need to quiet your worried mind. It is not
easy, but you can do it. You are ready. You will walk
into the water with 2000+ other wide-open sets of eyes. You will look upon
the sea of humanity, and know that you belong. You'll feel the chill of
the water crawl against your skin, and shiver like everyone else, but
smile because the day for which you have waited, for so VERY long, is finally
here. You will tear up in your goggles. The helicopter will
roar overhead. The splashing will surround you. You'll stop
thinking about Ironman, because you're now racing one. The swim will
be long - it's long for everyone, but you'll make it. The last third is in a narrow channel but there's still room for everyone. You'll be surprised at the people on the sides you notice as you swim. You'll watch as the
final shoreline grows and grows, and soon you'll reach the ladders at the end. You'll come
up to the edge and head for the ladder. You may have to wait for someone
to get off that sucker before you, but you will get your turn. You’ll find your
transition bag—don’t worry about the sea of bags the same color, someone is
there to help you--and run off to prepare for the bike (<u>don’t forget the
sunscreen</u>, pick a volunteer near the end!). You may not always realize just
what is happening but you won't wipe the smile off your face for anything and you'll
settle down to your race. The crowds will spread out on the road. You'll
be on the bike, eating your food on your schedule, controlling your
Ironman. The site of a seemingly unlimited line of bikes before you
and behind you is a site to behold. You'll start to feel that morning sun turn
to afternoon sun. It's warmer now. Maybe it's hot—there’s shade in the
tree cover at times. Maybe you're not feeling so good now. You'll keep
riding. You'll keep drinking. You'll keep moving. After all, this is just
a long training day with valet parking and catering, right? Your
training got you this far—TRUST IT NOW! You'll put on your game face,
fighting the urge to slow down as you ride for what seems like hours, well
it is for hours but you’ve practiced this many times in training. You reach
Special Needs, maybe you’ll stop a bit to fuel up, and head out
again. By now it'll be hot and you'll be tired. Doubts will
fight for your focus. Everyone struggles here. You've been on that bike
for a few hours, and stopping would be nice, but you won't - not here, not
today. You'll grind the false flats to the climbs. You'll know you're
almost there. You'll fight for every inch of road. The occasional cheer will
come back to you help you here and there. Let their energy push you. Let
them see your eyes. Smile when they cheer for you - your body will get
just that little bit lighter. Grind. Fight. Suffer. Persevere. You'll
plunge down the road, swooping from corner to corner, chaining together
the turns, tucking on the straights, letting your legs recover for the run
to come - soon! You'll roll back - you'll see people running. You'll think
to yourself, "Wasn't I just here?" The noise will grow. The
chalk dust will hang in the air - you're almost back, with only the 26.2
mile run to go. You'll relax a little bit, knowing that even if you get a
flat tire or something breaks here, you can run the damn bike
into T2. You'll roll into transition and volunteers will fight
for your bike. You'll give it up and not look back. You'll have your transition
bag handed to you, and into the tent you'll go. You'll change and load up
your pockets, and open the door to the last long run of your Ironman
season – this is the one that counts. You'll take that first
step of thousands...and you'll smile. You'll know that the bike won't let
you down now - the race is down to your own two feet. The same crowd that
cheered for you in the shadows of the morning will cheer for you in the
brilliant sunshine of a hot Saturday. High-five people on the way out.
Smile. Enjoy it. This is what you've worked for all year
long. That first mile will feel great. So will the second. By
mile 3, you probably won't feel so good. That's okay. You knew it couldn't
all be that easy. You'll settle down just like you did on the bike, and
get down to your pace. You may see leaders passing you on their own way through.
Some will look great - some won't. You might feel great, you might not. No
matter how you feel, don't panic - this is the part of the day where
whatever you're feeling, you can be sure it won't last. You'll keep
moving. You'll keep drinking. You'll keep eating. Maybe you'll be right on
plan - maybe you won't. If you're ahead of schedule, don't worry -
believe. If you're behind, don't panic - roll with it. Everyone comes up
with a brilliant race plan for Ironman, and then everyone has to deal with
the reality that planning for something like Ironman is like "trying to
hit a bullet with a smaller bullet while wearing a blindfold while riding a horse". Expect things to
go wrong and then just deal with it. How you react to the changes in your
plan will dictate your day. Don't waste energy worrying about things -
just do what you have to when you have to, and keep moving. Keep eating.
Keep drinking. Just don't stop and don't EVER sit down. You'll make it
through the first loop. You can load up on special needs if you want.
Some of what you packed will look good, some won't. Eat what looks
good, toss the rest, you’ll be back by here again anyway. Keep moving and start
looking for people you know and cheer for people you don't. You're headed forward,
some of them won’t be. They want to be where you are, just like you wanted
to be when you saw all those fast people heading out faster than you
earlier. Share some energy - you'll get it right back. Run if you can. Walk
if you have to. <u>Just keep moving.</u> The miles will drag on. The
brilliant sunshine will yawn. You'll be coming up to those aid stations
fully alive with people, music, and (later on) chicken soup. Keep moving. You'll
soon only have a mere lap to go. You'll start to believe that you're going
to make it. You'll start to imagine how good it's going to feel when you
get there. Let those feelings drive you on. When your legs just don't want
to move anymore, think about what it's going to be like when someone catches
you...puts a medal over your head......all you have to do is get there. You'll
start to hear the call of the Waterway. People you can't see in the twilight
will cheer for you. They'll call out your name. Smile and thank them, or
just wave a bit—they’ll understand what you mean. They were there when you
left on the bike, and when you came back, when you left on the run, and
now when you've come back. You'll be running along the water for a while
for the last time. You'll start to realize that the day is almost
over. You'll be exhausted, wiped out, barely able to run a “decent”pace
(if you're lucky), but you'll ask yourself, "Where did the whole day
go?" You'll be standing on the edge of two feelings - the desire to
finally stop, and the desire to take these last moments and make them last
as long as possible. You'll hit mile 25. Your Ironman will have 1.2
miles - just 2KM left! You'll run. You'll find your legs. You
won't know how, but you will run. You will feel like you’re flying at the
end. The lights will grow brighter, brighter, and brighter. Soon you'll be
able to hear the music again. This time, it'll be for keeps. Soon
they'll see you. Soon, everyone will see you. You'll run towards the
lights, between the fences, and into the night sun made just for you. Remember
to take a moment to make this the finishing memory of a lifetime. They'll
call your name. You'll keep running. You won’t feel the pain. The
moment will be yours - for one moment, the entire world will be looking at
you and only you. You'll cross the mat. The flash will go off, well
actually many flashes were already going off. You'll stop. You'll finally
stop. Your legs will wobble their last, and suddenly be capable of nothing
more. Someone will catch you. You'll lean into them. It
will suddenly hit you…<br />
<br />
<b>You. Are. An. Ironman.</b><br />
<br />
<br />
<br />
<b><span style="font-weight: normal;">Have a great day out there my friends! </span></b><br />
<b><span style="font-weight: normal;">If you know anyone who might gain value from this, please feel free to share it. </span></b>Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1tag:blogger.com,1999:blog-5048053826563543662.post-77093640438523780112013-04-17T15:54:00.001-07:002013-04-17T15:54:17.511-07:00Ironman 70.3 Galveston 2013April 7, 2013 provided a better than average day for the half Ironman race that had me in Galveston. It was a bit warm and sunny by afternoon, but it was also the best weather I could remember in several years of doing this race.<br />
<br />
I arrived in Galveston the day before the race. I checked in and met up with a number of friends, including Karen and Mark, with whom I shared lunch. After lunch we walked portions of the course and transition area before leaving my bike in its place for the night. I left to go check in to my hotel and grab dinner, and then head back to the hotel for an early (or not too late) bedtime.<br />
<br />
Pre-Race: I arrive early and set up my gear in transition. Then I walked around a bit to verify the paths in and out of transition. After this I walk towards the swim area and wait. Since the first swim wave went off at 7:00 am and my wave went off 75 minutes later, I had plenty of time to wait.<br />
<br />
Swim: It is finally time for my wave to enter the water. I try to hop off the pier and into the water--nothing happens. I sit on the edge of the pier and hop off into the water--again, nothing happens. With two minutes until my wave begins, I take a deep breath and hurl myself into the water---splash, I'm in. After a bit I am off with my wave and swimming. I have a good couple hundred yards before doubts start to creep into my head. I make myself stick with it and ignore the thoughts of quitting and not putting myself through this. After a bit I am able to make the turn at the first buoy. Then I settle down into a rhythm and swim the long portion of the course. As I go along I begin to pass a few people from the wave ahead of me, later on I pass some from the wave or two ahead of that one as well. After making the last turn I swim towards shore and exit the swim in 44:10. I'm a bit disappointed in that but don't let it get to me as I know my swim training is the last thing I was able to resume from my injury and know it's behind the other sports in my recovery.<br />
<br />
T1: I make it into transition, change over and get out in 5:24. Not exactly fast but I deliberately take the time to get it right.<br />
<br />
Bike: The bike begins well with an opening split just under the 20 mph mark. I am doing this whole race on a a heart rate plan and keep a fairly consistent speed. Their is a bit of a tailwind on the first half and a headwind in the second half, during which I average about 19.4 mph for the first half and 18.5 mph for the second half. I finish the bike in 2:57:17. This was in my expected range and I was feeling pretty good at this point. I could have gone harder on the bike but I also know I should get off the bike feeling that way.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWNI1AQaOm_Lez1Hp1y5B9-p5q_akJfnHhFoWFM2qWgj1r2GFkxLBPquB_YW4kSSbiX9TIGPh3hc9aYK3xqshqt58tNuTZkpVrsdVR_301SW5NPvP3mKDVQ8Gan4QMT8GAclfHjM3Y_o6j/s1600/IM+703+Galveston+2013.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWNI1AQaOm_Lez1Hp1y5B9-p5q_akJfnHhFoWFM2qWgj1r2GFkxLBPquB_YW4kSSbiX9TIGPh3hc9aYK3xqshqt58tNuTZkpVrsdVR_301SW5NPvP3mKDVQ8Gan4QMT8GAclfHjM3Y_o6j/s1600/IM+703+Galveston+2013.jpg" height="213" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This image was captured by my friend Corey as I begin the bike portion of the race.</td></tr>
</tbody></table>
T2: 2:54. Considering my less than favorable transition heart location, I think this is pretty good time. It is also the only portion of the race faster than last year (by one second!). Again, I take just enough time to be certain I am ready to head out (other than sunscreen).<br />
<br />
Run: I am running this on a plan to manage my heart rate in a specific zone. I set off at a comfortable pace and feel a bit quicker than I expect, which I know can't last. I have a pretty good first few miles before I start to feel a bit of fatigue. After the first lap of three, I am definitely feeling this race. I slow a bit into a more deliberate pace, but one which is well managed. I walk through each aid station and that is all that I walk. Lap two is mostly spent just getting through it. Lap three begins with the knowledge that it is my last objective for the day. In the end I push myself with the same heart rate goals as earlier but go slightly faster than the previous lap, aided partly by the finishing sprint at the end. About 150 yard from the finish I hear a familiar voice calling to her friends from just behind me, then right before the finish I realize that I am stride for stride with my friend Kelly. It was a great moment finishing with a friend, especially as unplanned as this was. My run time was 2:23:19, pretty much in the range of expectation but I had still hoped for faster.<br />
<br />
Finishing Time: 6:13:04. Initially, this was a bittersweet finishing time. I am very happy to complete this race but still comparing it ti last year that was over 20 minutes faster. In time the enormity of what I had overcome in returning from my injuries sustained last October get to me and remind me just how special this race is. Just a couple years earlier I doubt I could have imagined finishing this quickly. I can quite truthfully remember a thought from that far back wondering if I could ever break 7 hours; coming back from serious injury and reconstructive surgery after 169 days and doing what I did was probably a near impossibility--especially when viewed from the perspective of a few years earlier.<br />
<br />
It was tough to think about my first non-PR race finsih in 4 years, but in the end this was far more important than a PR--this was getting back my life. Now that I've gotten this far, perhaps there can be days in the future that hold PRs again, perhaps even podium finishes, but the real prize was just being here and doing what I love in the company of friends.<br />
<br />
I. am. back. <br />
<br />
<br />Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com0tag:blogger.com,1999:blog-5048053826563543662.post-1710006386782293942013-04-02T15:44:00.000-07:002013-04-02T15:44:44.337-07:00Starting OverNo, I'm not really starting all over. I did that once before over 6 years ago when I sought an active and fit lifestyle, but in a way I feel like I am at a new starting point. Last October I was near the finishing point of a good bike ride that was my pre-race simulation ride for the Oilman half iron distance triathlon when I got hit by a vehicle and seriously injured. At that point I was certain that I was ready to make a serious run at a sub-5:30 finish and possible a sub-5:20 finish if everything went right. I was nearly at the point where I was ready to believe I was in the best physical fitness of my life--which is pretty strong for a (then) 46 year old who had been a Marine in his 20's. In any case, that race was not to happen...<br />
<br />
I have worked since then to reclaim my lost fitness and move forward. I'm not fully recovered but continue to progress. At times I feel just on the edge of closing in on where I was 5 1/2 months ago, other times I feel less good, some times I just feel all mixed up and out of sync entirely. Fortunately, the good is increasing and the bad is decreasing, or at least this is generally true.<br />
<br />
A year ago I was challenging myself to take on a big PR effort at the Ironman 70.3 Texas race in Galveston. I was successful in this challenge by going under 6 hours for the first time at this distance, beating my 5 month old PR by nearly 30 minutes and by crushing my 2 year old previous effort at this particular race by 2 hours and 2 seconds. It's hard to imagine that I could have had a better race success!<br />
<br />
I'd love to talk about how this race was going to be the latest PR in a string of races that goes back to early 2009 but this won't be THAT race. I'm not saying I can't do this race--I am quite confident I can not only do it, but do it pretty well and still be one of my better half iron times. However, it is still a race in which I am not, and can not, be at my competitive best--something which both angers and saddens me, but there's not much I can do about that beyond picking myself up and continuing...<br />
<br />
I will be continuing in the hope that I can once more get back to the precipice of my peak of personal fitness, just as I was the morning of last October 20th. I will be continuing because I need to show those that helped me back up that their efforts were not in vain. I will be continuing because I enjoy doing these things. I will be continuing because I will not let this be taken away from me and, may God help me, because I can not find it in my heart to forgive the person who caused me so much pain and injury and left me injured on the side of the road that day--so I hope that I will find the spirit to do so on the road or race course some day.<br />
<br />
Come the morning of Sunday, April 7th, I will jump off the pier and wait for the start gun at 8:15 in the morning and hope it all comes back to me in a day of physical trial and joyous emotion.<br />
<br />
I've done about 70 races in the last 6 years, but this will have special meaning of its own. This race has the potential to prove to myself that I can come back the rest of the way. Next Sunday I start over....again.Richardhttp://www.blogger.com/profile/11430087843635086129noreply@blogger.com1