Whiskey Dick Triathlon tomorrow, 69 days until Kona

I'm relaxing at home today after a moderate week of training, both as a recovery from the Leavenworth century ride last Sunday and in anticipation of Whiskey Dick tomorrow. A little easy workout run and bike today and then just get everything lined up for race day tomorrow. I'll be attending a wedding this evening so I'll have to drive over to Ellensburg and Vantage in the early morning. Not looking forward to that. So let's get to the summary for this week and then some final thoughts about the long ride last week.

Summary: swim, two open water swims, 1 mile each at :45 and :40 minutes; bike 62 miles 4:05; run 4.5 miles 1:05. Total miles 68.5, total time 6:35. All in all it was a productive week considering I had to give some time for recovery.

Recovery. There is a term that means so much more to me since the long ride last weekend. I was so tired, most likely suffering from heat cramps, and the physical difficulty of the ride itself that I am still feeling somewhat achy. My upper back, shoulders, and in particular my arms are still sore. I was really surprised at how tight my triceps were from hanging on to the bike. Normally I don't sit up as much and since the ride was a continuous climb I really didn't take note of the toll on my body. I am anxious about tomorrow's ride because the first half is uphill. Another difficulty that I noticed was my left arm is tight and not as strong as usual for gripping. Hopefully this will self-correct in time. Finally my hamstrings are also tighter than normal. Although they have responded to stretching.

Well that's it for now. I am hoping to be steady tomorrow in the ride. I feel confident about the distance. The weather on the east side will probably be in the 80s and that along with the bike climb may cause some difficulty, just have to wait and see. I hope to be done in under 3:30 but I'm going for the finish. I am treating this like a long training day. Looking forward to having some good news to report next time from the race.

A hui hou, see you on the road.

The Longest Day

This post includes my training summary and a description of my longest continuous training/competition day ever.

Weekly summary: swim 4.11 miles, 2:50; bike 186 miles, 16:10; run 12.0 miles, 2:35; total miles 202.11, time 21:35; strength training 1:40; total time for the week 23:15.

The big event for the week was the bike shop ride from Snohomish to Leavenworth, approximately 100 miles, 41.5 uphill. This was the longest ride for me as well as the longest climb. Weather was hot, in the 80s for the steepest part of the climb. Even on the descent it stayed hot all the way to Leavenworth. We left the Snohomish Bike Shop about 8:30 and headed to Monroe on the old Monroe-Snohomish Road. Then onto the Old Owen Road to Sultan. We stopped in Sultan for a short break then pushed on to Skykomish for the next rest stop. I was feeling pretty good at that point, about 30 miles into the ride. I had been drinking water and gatorade, a bottle of each, and two or three gels. At times I was able to keep up with the group but most of the ride I was on my own, probably due to the constant grade after Sultan. I was slow but steady. After Skykomish I was a little worried about the climb but kept going. With about 13 more miles of climbing I wasn't sure what would happen. The temperature continued to be hot and I was drinking both of my bottles but I don't think I had enough to counter the heat. For the first time I was sweating salt rings, and running low on energy. By the time I made the corner out into the open for the last climb to the summit I was beat. I stopped several times and took fluids and a gel. Though I was tired and felt like quitting I kept going. Finally I guess about 2 miles from the top my legs just froze up. My inside quads on both legs locked up tight. I was lucky to get off the bike before I fell. As I was standing leaning on my bike wondering what I would do a pickup towing a trailer came up from behind on the shoulder. The driver got out and asked how I was doing. I couldn't move and he offered to give me a ride up to the summit. I had to go with it. So we put the bike in the back and I climbed in. The man, from Marysville, with wife, son and girl-friend, were on their way to pick up a jeep in Wenatchee and were driving slowly up the shoulder because the truck was overheated. Really awesome people and when we got to the bike group stop at the summit the other riders weren't too hard on me. So sadly on this day I made the climb minus 2 miles. I was disappointed but didn't have any choice.

At the summit I re-hydrated, had some fruit and gels, refilled my bottles and tried to loosen up. After about 15 minutes the group I was in started to head down the other side towards Leavenworth. I was okay on the downhills, actually there were a couple of real nice descents, but any up-hills were tough. My legs still ached miserably, and I worried all the way that I might be able to make it. I made it okay to the next rest-stop and fueled up. Still sore but I kept moving. Had trouble keeping with my group so linked up with one other person and we paced each other along. That was going pretty well until I had a pinch flat from the rough roadway. Slowing down I finally found a place on the shoulder wide enough to get off and fix the flat. Two riders stopped with me and we change the tube out. This was less than a mile from the town. What luck. anyway after fixing the flat I rolled and pedaled the last mile or so to the meet up. We stopped at a restaurant called Kristalls. We had a group dinner, relaxed a while and then I caught a ride back with one of the riders and his family. The drive back was uneventful and long. I was cramped the whole time. I actually don't think I have ever been this cramped up before. I couldn't sit still or straighten up enough to relieve the strain. When we got back to the shop and unloaded the gear, I hobbled back to my car.

Now that I think back on it I am sure I had heat cramps and lacked enough fluid. I was hurting all night even though I drank a bunch of water and gatorade. It was hard sleeping. This morning I didn't think I would be doing anything but ended up going to swim Lake Tye with Jessica which felt pretty good. Still hurting all day. Hope to bike and run tomorrow but really don't know how that will be. I've got to monitor my fluids and fuel in heat better than I did. Lesson learned. It will be interesting to see how my training goes because today I feel in need of recovery. I'll just have to go day by day. Next time it will be all the way to the top.

Any comments about my cramping are welcome. A hui hou, see you on the road.

Counting down 77 days until IM Kona

Just about done with my second week of training since Finland. To summarize the last two months it has been up and down. Following a two week taper I completed the Boise 70.3. Amazing! After that for recovery I rested a few days and then spent the time before Finland with regular daily workouts. The last week totaled nearly 48 miles and 7:35 total time.

So far this week:

Monday Bike 35 mi 2:40

Tuesday Swim 2500 1:00; weights/agilities :50; bike steady hill climb 9.5 1:00; run 3.5 :45

Wednesday Bike 35 mi 2:40

Thursday Swim 2250 :50; weights :40; run 8.5 mi. 1:50

By the end of this week I'll have completed most of a two week base 1 program. Spent a couple of afternoons this week talking with Brian and he anticipates ramping up including longer distances and more complex workouts. This Sunday I'll be riding from Snohomish to Leavenworth, almost a 100 miles, much of it uphill to Stevens Pass. I'm nervous about how I will do. Starting next week every bike ride is going to be at least 50 miles per so I will have to make sure I have the time for that. With about 11 weeks to go there is a lot to do. We talked about building through August and then heat training in So Cal for a while in September.

While I'm thinking about all that there is to do I can't help but reflect on all the people around me who encourage me and are taking an interest in my progress. People I've met through the bike shop, at the Y, even at competitions starting with UMC and events I've been a participant in. It is really important because without that I can't imagine even talking about Ironman let alone training for it. More importantly, it is constantly a give and take where we encourage and take encouragement as we strive to finish what we have started. I don't particularly feel like I am a natural in any of the events unless you think that slow and steady requires talent. Yet I am going headlong into the most difficult athletic event I have ever attempted. And I have the opportunity to share what insights I might have with others who have similar interests. This give and take is what I think about when I'm training or thinking about training, and having conversations with others about triathlons. It really gives meaning to my usual closing. It is a phrase of Hawaiian and English which reinforces our need to interact. So, for now, a hui hou, see you on the road.

Three months to Kona

This will be a quick post. Now on day 85 and counting until the Kona Ironman 2011. There is much to do until then. Just got back from Finland and have just restarted my training cycle. Yesterday I was in the pool and the weight room. Today more pool time, bike and swim. Below is my base 1 training schedule for this seven day period.

Day 1. Swim 20-35; Strength 1:00

Day 2. Swim 1:00; Bike 1:00; Run 1:00

Day 3. Bike 1:15; Run 30-45; Strength 1:00

Day 4. Swim 1:00; Run 1:00

Day 5. Swim 30; Bike 1:15; Strength 1:00

Day 6. Swim 1:00; Bike 1:00; Run 2:00

Day 7. Bike 3:00; Run 30

Happy Independence Day from Finland

It’s the 4th of July and I’m at Larkulla Conference Center and School in Karjaa Finland. Arrived at the site Wednesday Morning on the Pendolino Train from Helsinki. I am leading an English Conversation Camp which started Wednesday afternoon. Students in the camp range from 15 years to young adult and they are from Finland of course as well as France, Poland, Russia, and Japan. Most have some familial connection or are connected by way of an organization in their home city. We are a large group over 30 students and we work from Breakfast at 8:00 until curfew at 11:30. This is a very good group of students and look as though they are enjoying the experience. We also have three other teachers on staff: Maureen Cornwell, Herne who does arts and drama, Oona who is a university student in Scotland and myself. Also we have Vilmis who is a student trainee who hopes to cash this experience in for more meaningful work when she gets to the university. Maureen and I are doing Language Experience activities; Oona is leading groups in creative writing tasks, and Herne has done sculpture so far. She will also have the students start to make leather belts tomorrow. Our day includes a morning program, the class session, zumba, lunch, class sessions in the afternoon, some team time or free time before the final program of the day. We eat constantly, 3 squares plus two snacks but the food is also very good so this quantity is a problem. We spend a lot of time in large group as well as smaller teacher led groups, participating in ice breakers and challenges getting the students to feel comfortable with each other and their usage of English. So far it has been better than average. This is also a very likeable combination of students. They are very willing to help others with a smile. In addition to classroom activities, we have also been to the Fiskars village and the sea town of Hanko. It was Regatta weekend in Hanko so the town was packed and very busy.

Currently I get little sleep, always starting early and the last official to bed. Students for the most are sleeping when expected. This schedule has prevented any training on my part until today when I was able to jog about 5 k. We have until Thursday morning to pack up so I hope I will get the opportunity for a couple of more runs. This coming weekend Maureen and I will be going to a friend"s summer cottage for the weekend then eventually to the hotel departing Tuesday for Seattle.

More coming soon, I promise, so till then, a hui hou, happy fourth, and stay tuned. See you on the road.