Portland Marathon--October 7, 2012

Portland Marathon

October 7, 2012
Portland, Oregon

Time:  4:39:28 (10:40/mile)

I must be crazy!  I just finished a serious Ironman training schedule and then had a great event at Ironman Coeur d’Alene in June.  So why on earth would I just drop in to the Portland Marathon the first weekend in October?  Because if one doesn’t challenge oneself, then how can you see what you are truly made of?  How can you really experience what you are capable of?

The Portland Marathon is a special event to me.  In 2009, it was the first really big endurance event I had ever done.  It was also a freaking great time.  Excellent support and entertainment and afterwards, I said that if I have the ability, I will try to do this event again and again.  I came back in 2010 and ran it with my sister, Gretchen, for her first marathon finish.  That was extra special, too.  So after finishing my second Ironman triathlon in June, following it up with a fall marathon just fell into place.

The trouble is, however, that I didn’t do much training for this event since the Ironman.  I did a few running events and triathlons and just a few training runs, but nothing over 15 miles.  Uh oh.  This could prove to be a big liability, especially when I reach mile 20 and above during the marathon.  I shared privately with people close to me that I had serious concerns about the race.  I informed them to not be alarmed if they get a call that the medical team had to provide assistance to me because I needed IV fluids or had passed out somewhere.  Yes, that wasn’t a joke, it was a real concern.

Strategy

My game plan for the day was to 1.  Finish.  2.  Not require the services of the medical crew.  3.  Have fun and enjoy the moment.  4.  Keep a proper pace, but also enjoy the feel of the run which means that if I felt great then I should run the pace that I want.  For nutrition I had all 4 bottles in my hydration belt with my diluted G2, 4 PowerGels, 2 Flintstone’s multi-vitamins, 3 Endurolytes sodium pills and some Advil and Immodium just in case.

Miles 0-9

You know what is amazing?  I don’t remember much about the first 9 miles of the event.  My plan was to go really easy for the first 13.  I lined up with the 4:45 pace group.  I tried to keep my mind off of the distance, and just focus on my pace and the thoughts running through my head.  About the time I “woke up” from this mind displacement strategy, I was looking at the Mile 9 marker.  Hah!

But from can I can recall and looking at the run data, I was keeping a steady pace of about 10:30/ mile or so.  There are lots of aid stations and I was taking in water at all of them.  I didn’t start sucking down G2 until 1 hour into the event.  I also had my first PowerGel at that time.

During the run I saw some people I knew; some folks that I have known through triathlons, other races and a few people from work.  Hah, I also saw Aunt Cathy’s brother-in-law at the pirate aid station.  The guy was in full pirate garb and really playing the part.  It was a riot!

I also saw two different couples running dressed as a bride and groom.  I talked to one of them and they said they were getting married TODAY at mile 20 of the marathon!  Holy smokes.  How cool is that?

Miles 10-16

This was the section where I felt the very best all day.  I had just finished listening to a How Stuff Works podcast on old English clothing (yes, so obscure but that was on purpose) and my music playlist started.  I had picked out some great songs to get me pumped.  I even had Tchaikovsky’s 1812 Overture in there with cannons and bells.  But my power song is Chris Tomlin’s ‘Our God.’  I really picked up the pace when that one came on.

My pace improved to around 10:06 or so and my half-marathon time was 2:15.  I looked at my Garmin and briefly thought that if I kept it together I could possibly beat my best time at this event of 4:27. 

Miles 16-24

Just after mile 16 is where we make the mile long ascent up to and across the St. Johns Bridge.  It was a beautiful sunny day and the bridge is very pretty in its own right.  But today it stood majestically over the Willamette River and pierced the blue sky.  It was a beautiful sight.

But, there is a very steep road up to the bridge.  And after running 16 miles, a person has some very sore muscles already.  I had to walk most of it.  I had short bursts of running, but I was getting pretty tired.

As I came to the end of the bridge, I could see Wendy off to the left.  She handed me a banana and a bag of Ruffles potato chips.  If you can remember from IMCDA 2010, it was Ruffles potato chips that got me out of a very deep and dark hole at the beginning of the marathon.  Something about the salt and taste of them that I really like.  Shortly after seeing Wendy I ran into a friend from work who jumped in and ran with me for a bit. 

Ok, I was starting to feel some fatigue.  I was down to one last bottle of G2.  I had been taking in a PowerGel every hour.  I could feel the salt from my sweat on my face and skin.  I knew I had a high sweatrate and getting in fluids and replacing salts was important.  I took some Endurolytes and also the vitamins.  I never got a headache as I have experienced before when I get dehydrated, but my knees had lots of pain.  I think it was runner’s knee from an inflamed and sore IT band.  I took some Advil and started feeling better.

During this time on the bluff by University of Portland where I have done lots of training runs while at work, this is my favorite part of the marathon.  Although it is also very hard, I just love the views and the neighborhoods and the great spectators and fun volunteers in this section.

My pace quickened a bit when my power song was played again, but I had to start walking a few steps.  My heartrate was off the charts at 150+.  It should be about 136 at this point.  I was looking at blowing up at any moment,  I could tell.

Miles 24-Finish

Okay, my fun meter is pegged.  I am ready for this to be over.  I was really hurting.  I was very thirsty.  I was completely out of G2.  I was taking some Ultima electrolyte drink at the aid stations along with water, but it wasn’t enough.  My mouth was dry, my tongue was swollen and at one point it felt as if I was going to hurl.

I tried to keep a slow and steady pace the last couple of miles.  I was doing a bit better about this.  At mile 25 I saw my mom!  She was on the side of the road and she called out my name.  I stopped and took a pic!  My mom is so special and she has always been there for me and my sister at our events. 
 

Okay, last mile to go.  My power song came on one more time but I didn’t feel too powerful.  I just kept plugging along as we came along the waterfront and got ready to make the turn onto Salmon Street.  I took off my headphones and wanted to soak in the finish experience.  I could hear the crowds cheering.  I could hear the music blasting from the entertainment groups, I could see the fencing and banners separating spectators and runners.  I could see the fat lady!  Yes, the fat lady is a large poster of a rotund opera-singing lady…. You know… it ain’t over til the fat lady sings…..  I missed it the first year I ran the event, but I always make a point to find her since. 

One last turn from Salmon onto 3^rd and there was the finish!!!  Oh yes!  I can’t believe this is my 4^th marathon!  Such a huge accomplishment considering 4 years ago I was just starting my weightloss journey and could only walk…. I couldn’t run yet.  Wow!

Post-Race

The post-race experience at this event is great.  Lots of goodies and snacks.  The medals are a great looking piece of hardware.  I found the snack tables and guzzled down some water to clear my parched mouth.  Then some chocolate milk.  Mmmmmm, my favorite post race treat.  Got some food, my shirt, roses and then my picture taken.  I was feeling pretty good so I cruised on out and found Wendy and my mom.  They were excited to see me and of course my mom got a little teary eyed. 

Well goodness, can you believe it?  With minimal specific training, I showed up to the Portland Marathon and not only finished without requiring medical attention.  I was only 12 minutes off my best time of 4:27.  And other than being really sore and a little nauseous, I felt great. 

 

Thank you all for your support!

Mike

 

Black Diamond Olympic Triathlon--September 16, 2012

Black Diamond Olympic Triathlon
September 16, 2012
Nolte State Park, Enumclaw, WA
 
Time:  2:55:08 (93/164 OA; 17/24 AG)

After coming off the big Ironman CDA in June I have been taking it relatively easy and doing a few events here and there just for fun.  Nothing serious, although I like to still put in a great effort and want my results to be respectable, it is all about fun and enjoying the sport and my new lifestyle.  This event was extra special since I got to share it with my future brother-in-law Curtis who was doing his very first triathlon.  Very exciting for him!

Nolte State Park is a beautiful setting in eastern King County outside of Enumclaw, WA.  I have been to this park before and have certainly spent some time in the surrounding area when I used to live up there. 

Swim:  1500m 28:13 (44/165 OA; 1:43/100 yards)

Swim was a two-loop course in 61 degree water.  Brrr.  Again, I don't like being cold.  But thankfully it wasn't in the 50's like I have experienced at CDA and Lake Berryessa last April.  After wishing Curtis good luck and some last minute strategy talk, the horn sounded and we were off and going.  I expected to stick with the lead pack the first 200 yards or so, but so many people were in a frenzy to get to the front that I was mowed over.  Lots and lots of contact.  Not as violent at Ironman, but it was close.  Didn't care for that too much.  Finally found some clean water swim in and then it was like hitting a wall..... those swimmers who were so anxious to get out front suddenly slowed significantly and I was bumping into them left and right.  It was difficult to manage a way around them since there were so many.

Finally got into a groove and tried to keep things smooth and steady.  My swim fitness has suffered a lot since I haven't done any swim training since Ironman.  I was getting really fatigued after the first loop.  I still had another 750m to go.  The swim in an Olympic distance triathlon is nothing to sneeze at.  A half-ironman tri has a swim just 3 tenths longer at 1.2 miles.

Made it to the shore and the bottom rises up sharply so once my hand touched the bottom, I stood up and took literally 3 steps and I was out of the water.  We had to run up a very steep hill.  I am usually very dizzy after the swim and it was hard for me to get my bearings while running.  But saw Wendy, Maija and Erik cheering me on as I made it to the top.

#1 Transition

Arrived in transition to find my bike laying over on its side.  The dude next to it said he was sorry that when he unracked his bike mine fell over.... Gee guy, you couldn't pick it up?  Once again, I think I take way too much time in T1.  Getting my wetsuit off has proven difficult with my dizziness.  Getting my socks and shoes on without falling over has proven to be difficult, too.  Then fussing with my helmet, GPS, race belt, etc.  Takes forever it seems.  2:57 in T1 needs to be improved.  Although I had the 8th fastest T1 time of 24 in my age group.

Bike:  40K (24.88 miles) 1:23:11 (99/164 OA; 17.9 mph)

Rolled onto the bike and expected to at least hang with other riders coming out of the swim.  But I was immediately passed by a bunch of dudes.  Dudes that were in my age group.  Bummer.  Once again, I haven't done much bike training, although I have ridden about 200 miles since Ironman, mostly to and from work. 

About 7 miles into the bike, it felt as if I was dragging an anchor.  I literally had no power.  I was pedaling hard and doing only 12 mph.  Omg!  I even stopped and got off the bike to look and see if something was rubbing on the rims or what?  But all looked good.  I was puzzled.  Later I found out that this section was a false flat (a section where there is an elevation gain, although you don't realize it).  I just buckled down and kept going trying to keep my heartrate under control. 

An Olympic distance tri is very difficult I think.  It is short enough that racers can go very hard, approaching threshold for much of the event, but it is long enough that if you mess up in your pacing, you will bonk and will pay for it dearly later. 

After hitting the turn around on the bike course I felt as if I was picking up the pace a bit.  Finally my speed increased to over 23 mph and on one downhill I got her up to 40 mph.  Weeeee!

Downed a full bottle of water, ate two bites of PowerBar (cookies and cream :-)) and slurped two gels.  Came into the dismount line a bit hot and skidded the tires to a stop!  Later I found out that I popped my rear tire with this little stunt.  Oh well.

#2 Transition
Kept my bike shoes on after dismounting the bike since there were rocks and uneven ground.  Slammed my bike onto the rack, changed my shoes, resetted my GPS and tore out of there.  1:49 was a better time (15 of 24 in age group).  A new goal of mine is to have transition times in the top 30% of my age group.  I think that is a good goal.

Run:  10K 58:57 (117/164 OA; 9:29/mile)

Oh goodness, time for the run.... my most difficult of the three.  It was very hot and sunny and I was really tired already.  Legs hurting and in revolt after the bike.  But I took off with a short stride and fast turn over get my running muscles firing.  This seemed to help a bit.  My pace the first half-mile was pretty good in the high 8's.  But then things slowed down and I then started battling with myself.  Trying to find ways to keep moving, keep running and not lose focus. 

The course was an out and back for the first 4.5 miles and then a 1.5 mile trail run around the lake.  The out and back had a few hills which I had to walk up.  Oh goodness, I wish I could run up these, but I just can't do it.  Mental weakness?  Lack of fitness?  Probably both.

I carried a waterbottle full of G2 Gatorade and sucked this down. Took one swig of water at an aid station and poured the rest over my head.

Got to the trail section of the run and tried to keep a good pace.  After last weekend's trail run and realizing just how hard it was, I tried to keep it steady.  The trail was pretty and well maintained.  Not too many obstacles or uneven ground.  My stabilizer muscles are really out of shape so I was careful.

Was able to pass a guy in my age group (rare occurrence during the run) just before the finish and hold him off before I crossed.  Was really spent when I finished.  Oh brother that one hurt.  Was really trying hard to finish in less than 1 hour for the run and 3 hours for total time.  Made it on both counts.

Finish

Was really proud of Curtis for finishing right behind me in 3:04.  An excellent show for his first ever triathlon.  Looking at his time of 34:05 for the swim, 1:32 for the bike and 52:49 for the run, he certainly has the talent to have solid performances in each of the three.  With some more experience and now that he knows what to expect, I imagine he will improve leaps and bounds the next time around.


Was so cool to have Wendy and Erik and Maija there cheering us on.  Always a great treat having them there.  Afterwards we enjoyed a post race meal and strawberry shortcake.  Yummy.

Girlfriends and Dudes Sprint Triathlon Race Report

Girlfriends and Dudes Sprint Triathlon
Frenchman's Bar, Vancouver, WA
July 29, 2012

Time:  1:13:39 (PR)

This was the first triathlon race since completing Ironman Coeur d'Alene just 5 weeks prior.  In that time, I have done very little the way of training, but had certainly done lots of lounging, carbo-loading and other things.  This event was purely just for fun and since the organizers are such great people, this event always delivers a good time.

SWIM  0.5 mile (down current)  Time:  11:30 (1:26/100 yd--12th of 261 OA)

The swim is in the Columbia River and thankfully down stream.  I was lined up in the 5th and last start wave with the 40+ males and relay teams.  Air horn sounded and I took off like a shot.  I wanted to go all out for the entire swim.  I knew it should take me roughly 11 minutes.  At the start I was clearly in 1st or 2nd for my wave.  This was so cool!  There were about 60 people in this wave.  After about 150 yards I started getting really winded.  I figured this would happen, but then wanted to settle into a rhythm through the finish.  This plan was working fine until I started getting really dizzy.  Maybe it was the lack of oxygen or my heart rate at redline already or maybe not doing any high intensity swimming like this in several months???  I had to start breathing every 2nd stroke and force myself to concentrate on good technique and long, gliding strokes.

About 5 people got ahead of me on the swim before the finish and I felt that was still pretty good for me.

BIKE 12.5 miles Time 33:47 (22.2 mph avg--8th of 261 OA)

Ran up the beach to the transition.  My head was pretty dizzy, but I figured if I would run the dizziness out of my system this time.  Got to my bike and bent over to start taking off my wetsuit.  Immediately became very dizzy and almost fell over.  Finally got the suit off and bent down to put on my socks and shoes and again, almost fell over.  Woooo.  This doesn't feel too good.  Got my act together, helmet on, race belt, etc. grabbed my bike and headed out.  I was really, really dizzy.  Crazy.  Got to the mount line and took off pedaling.  Finally feeling a bit better.

I was not wearing my Garmin GPS this race.  I had on just a heart rate monitor.  I wanted to do this race more by feel than pace.  Glancing at my HR monitor and it was reading 155 which is about 10 beats per minute faster than any previous LTHR test!  I didn't care though, I was just going to go out and give it my all.  If I blew up, then I blew up.

Starting in the last wave can make a person fell like a rockstar.  As soon as I got on the bike, I started passing folks.  A lot of folks!!!  Catching the slower athletes in the previous waves, I passed them at Mach 2.  Sometimes passing groups of 3, 4 or 5 riders all packed together.  A biker would veer out as to pass a slower rider and I would come by on the double yellow line passing both riders while going a good 5 mph faster.  Whoooosh!!!!

The bike course happens to be along the same route where I did all of my bike tests during the race season.  So I knew the course very well.  I knew what to expect, and I knew how to 'go to my happy place' when I got tired or the pace got really hard.  I kept the power on the entire way and really didn't have any hiccups.  If this were a bike test, my training zones would have changed by more than 8 points!

Only one rider passed me during the bike and he just so happened to be in my age group.  I tried to keep up with him, but he really poured it on the last mile.  He was about 100 yards ahead of me coming into T2.

RUN 3.1 miles Time 25:50 (8:18/mile pace--73rd of 261 OA)

My transition time was pretty quick and I came out of transition right with the cyclist that passed me.  He was a much better runner though and took off like a jet.  See-ya!  I can run for a long distance at a slow and comfortable pace, but I have literally no speed.  I was never a runner and a fast pace for me is about 7:45 for short distances and most of my training runs are around 9:20's.

Running without my Garmin, I wanted to run as fast as I could the entire 5K.  Too often I am glancing at my pace and that usually throws me off and I find I can slow down too much.  Making bargains with my body and head thinking that I can kick it in the end or whatever.  But running on feel, I was going to just keep pushing and pushing.  When it got hard, I wanted to focus on form and mental toughness.

In my mind I did pretty well.  All of my recent training for Ironman has been mostly long and slow running.  Proper race-execution runs EN-style.  Nothing at threshold.  This was different.  Although I was getting tired, I felt I was able to keep the pace pretty well.  I would feel myself slow down and then I would concentrate on good form and fluid movements, and I could feel myself speed up and feel better.  My HR was way off the charts and I knew I couldn't keep this level for the entire distance, but what the heck.  It is just a sprint race.  It will be over soon enough.

With about a mile left, I was really getting tired and had to take about a 2 minute slower paced rest.  Then was able to kick it pretty good the last bit.  I cruised on into the finish feeling really good about my performance.

Based on my calculations, I figured I might have a chance at being in the top 3 in my AG (40-44).  But when they announced the top 3 male finishers overall, all of which were in my AG, I got that sinking feeling.  Ugh.  As it turned out, I got 6th out of 28 in my AG and 15th out of 261 overall!  That is the best finish I have ever had.  I also knocked 2 minutes off last year's time at this same event!  Woooo hooo!!!

Harvest Days 8K Fun Run Report

**Ironman Coeur d'Alene Race Report is still in development!!!  Stay tuned!!**

July 22, 2012
Harvest Days 8K Fun Run
Battle Ground, WA

Time:  42:58 (8:38/mile)

This is the first event since completing Ironman CDA June 24th.  Earlier this week I did a short jog of about 2.7 miles which felt weird at first, but eventually I relaxed and enjoyed the run.  The legs felt a bit wobbly.  Then the next day I rode my bicycle to work.  Felt good to be back in the saddle.  Legs were really tired after all that.

I had toyed with the idea of doing the half-marathon today, but decided to stick to the 8K (4.97 miles) to avoid injury. 

Started out nice and easy trying to just remain steady and focus on proper form while running.  First 2 miles were really easy with times of about 9:20 and 9:15.  Then I decided to step it up and make a good showing through the finish. 

From this point (about mile 2) I wasn't going to let anyone pass me.  I started picking off runners.  I would find a runner several yards ahead and then try to catch them.  Then after blowing by, I would pick another runner.  It was really awesome blasting by people.

Then at about mile 3.2 an old man goes blowing by me, just before we got back into the town of Battle Ground.  He looked like he had the same strategy as me.  He looked fast and in command of his race.  Ok--game on!

I tried to keep up with the old man but he was too fast at first.  As we cleared a hill, I noticed he wasn't going very fast down the other side.  I lengthened my stride and stretched it out, catching up to him.  I tried to stay close to his rear bumber and save some energy for the finish.

As we continued into town and with about 3/4s of a mile left, he started increasing his speed.  This is way early for me to kick it.  I might have about 4/10s of a mile kick if I am well trained but anything over that and it is pretty hard.  But I thought, "what the heck.  Let's do this!"  So I kept pace with the old man.  Just as I started gaining on him, he would kick it up a tick.  I would then answer with my own uptick.  We kept doing this over and over.  Both he and I were blowing by other runners.  As we rounded a corner with a lot of spectators, they could see that I was giving chase.  They cheered wildly.  This boosted my drive.

With just 200 yards to go we were both in a dead sprint.  I tried to focus on good form, arm pump, foot strike... everything I could think of to gain more speed.  But he matched my every move.  We cruised into the finish with him beating me by less than a second.  I congratulated him for an excellent race.

Whew!!!  OMG!  Finish time of 42:58 (unofficial) which crushed my previous 8K PR by 8 minutes.  What an amazing race!

Summary of Ironman

Full Disclosure.... this is not mine.  This is a repost from someone else's blog, but it is so fitting I just have to share this.

SUMMARY OF IRONMAN

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 you have waited for, 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. You'll watch as the final shoreline grows and grows, and soon you'll hear the end.

You'll come up to the beach and head for transition. 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 (don’t forget the sunscreen, 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 occasion 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 a thousand...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 Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long.  That first mile will feel great. So will the second. By mile 3, you probably won't feel so good. That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You 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 land a man on the moon….by remote control….blindfolded. 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'll load up on special needs if you need. Some of what you packed will look good, some won't. Eat what looks good, toss the rest, you’ll be back 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. Just keep moving.  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 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.  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 in it. 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…

You are an Ironman.

"Never a Bad Day" Bob Babbitt, Triathlete Magazine

2009 Jingle Bell Run, Portland

Ran across this article in Triathlete Magazine (June 2012) written by Bob Babbitt about how to turn around a negative thought into something positive.  While doing an Ironman or Marathon or just about anything that is really difficult, the negative self-talk can sometimes get the best of you.  The strategy is to turn that around and have only positive self-talk.  Sometimes better said than done, but here are a few strategies:

Negative Thought (NT): The swim is long and the lake is really choppy.
Never a bad day bubble (NABDB): Good.  How often do you get to swim in a blender? That'll definately be something fun to chat about in the finish line beer garden.

NT:  I'm not even to the turnaround of the swim yet!
NABDB: I'm almost halfway to the turnaround buoy, and when I get there I'm halfway back to the beach.  Sweet!

NT:  Man, it is windy out here today.
NABDB Wind is my friend.  Tough days suit tough people.

NT:  Where the hell is that next aid station?
NABDB: It's not racing; it's a catered work-out.  People volunteer their time to hand us food and drink? How cool is that?

NT:  The fast people keep passing me on the bike.
NABDB: There is no "R" scrawled in black marker on their calf, but I know everyone who passes me must be on a relay team.

NT:  My legs feel really heavy and I'm running like a 90-year old.
NABDB: I finally passed that 90-year-old.  I bet she was an Olympian back in the day.

NT: It's lonely out ehre.  I haven't seen anyone in forever.
NABDB: How often do I get to spend time with just me and not have to deal with e-mails, text messages or calls?

NT:  It's Hot!
NABDB: I wonder who came up with the idea of the cold sponge on the race course? It just might be the world's greatest invention.

NT:  Crap, I'm 12th in my age group and there were only 14 of us.
NABDB: Everyone in the race gets a medal--I love that! If it weren't for slow guys like me getting our butts kicked, how would fast people know they were fast? The world needs us!

Rock 'n Roll Portland Half Marathon--May 20, 2012

Rock ‘n Roll Half Marathon
Portland, OR
May 20, 2012

Time:  2:10:42 (9:59 pace)

Wow!  What a super fun event!  I must say that this was one of the most fun and well supported events I have ever done.  For running events, it is a very, very close second to the Portland Marathon.  I am already looking at the calendar and scoping out my next Rock ‘n Roll event.  Amazing!

With the Ironman training schedule going at it hot and heavy for the month of May, squeezing in a half marathon race might prove to be difficult for some, but believe it or not, this worked beautifully into my training plan but instead of going for a PR, I would have to demonstrate proper Ironman-run-pace discipline which was much harder for me than I expected.

RACE EXPO

Just a quick note about the expo leading up to the event.  Holy cow!  It was great.  I loved the excited and amped vibe with the live band playing outside and tons of giveaways, prizes and games we could play.  It was very well organized and I like their selection of race logo apparel and items.  I had planned on being there for just 30 minutes to get in and get out, but ended up staying an hour!

RACE BUDDIES

With a big event like this, it brings out many others.  In fact for the inaugural event, it sold out at 14,000 entries!  Of course my sweetheart Wendy was there supporting me and it was great seeing her at the start and finish.  Wendy’s sister Maija and her husband Curtis came down from Puyallup to run in the event.  There was also several folks from the weight loss group, Chanda, Chris and Ann, there on race day.  I even bumped into a guy I know, Mark, who trained with me for our first Portland Marathon.  I also saw Becky and Aaron’s neighbors at the finish.  Great to be sharing in this experience with others.

START

They had us arranged in starting waves by our corral number.  In total there were 20 corrals and I was number 5.  My projected finish time was 1:57 when I signed up several months ago, but in truth, my finish time should be about 2:20 with a properly executed pace plan.  We’ll see what happens.  The weather was overcast and they were predicting light rain by the finish of the race.  Temps were cool and frankly it was about perfect for a long run.  I wore my IMCDA shirt, running visor, Nike running shorts, 2XU compression sleeves and my new Brooks running shoes.  As usual I had G2 in my jugs, 3 PowerGels and my signature hand towel in my left hand.  Since there would be lots of spectators and entertainment on the course, I left the iPod at home.

For a crowded event, it really wasn’t all that crowded once we got to running.  It was only about a half-mile where it was pretty tight and then it opened up well enough that a guy could run with open space.  I tried to keep things pretty relaxed and easy for the first several miles.  My pace was supposed to be 10:30.

First mile was about a 9:00 time which was way too fast.  I knew it but really didn’t care.  I was just going to run on feeling today, I thought.  At mile 2 I noticed a port-a-potty without any line and decided I should stop.  Cool, no waiting either.  Sweet.  At mile 4 I needed to stop again and, wow, no waiting.  The course support was simply awesome!  There were aid stations about every 2 miles with tons of water and whatever else they were giving out.  Both sides of the course and long.  There were bands about every mile and there were only a couple times I missed my iPod. 

The course was spectacular.  We ran in some areas I had never been.  But before I get to that, I have to mention that while we were crossing one of the bridges that has a grated deck, they laid out a full 16 ft wide carpet from one end to the other for us to cross!  Amazing!  We headed into SE Portland and on out towards Mt. Tabor.  The houses and neighborhoods were so interesting.  Some of these houses were very old and just beautiful.  Nice tree covered streets and it really showed off this part of the city.

At mile 6 I wasn’t feeling to hot so port-a-potty stop #3 was in order.  OMG!  No waiting again!  That never happens.  Once done with that, I was just feeling pretty fatigued.  I felt like I had no gas going up the hills and had to walk almost all of them.  I knew my time was slipping but I didn’t really care, I just wanted to enjoy the run and try to hang with the runners around me. 

As we got closer to the Steel Bridge I started picking up the pace a bit more, trying to do the calculations that would bring me in before 2:10.  My head was pretty fuzzy and I just couldn’t do the math so I just ran as fast as I could tolerate.  The excitement and support increased as we got closer to the finish.  It was a great feeling.

FINISH

The finish line seemed like it went on forever.  It must have been a quarter mile long before we reached the finish.  Trying to kick it for that distance after running 13 miles, was pretty hard.  I saw Wendy just before the finish and gave her a high 5.  Cruised on into the finish a few seconds beyond the 2:10 I was aiming for but still a good showing.

POST RACE

The finish area was pretty cool with our nice medals, goodies and food and other giveaways.  Then we headed over to the beer garden and listened to the headliner rock concert, Kevin Rudolf.  What do ya know. 

Curtis finished just behind me but his race time was a smoking 2:02 (he started 6 minutes after me in corral 11).  He had a great race and said he had fun.  Maija came in just before 3 hours.  She has spent more time recently training her brain with school than training her legs with running and that was a great showing for her.  We were all very excited to be done and enjoy this terrific event.  We look forward to next time.