Recovery Marathon :)

The problem with completing an ironman is the ever talked about post-ironman blues. Fortunately, in Minneapolis, we find ourselves in an edurance mecca. What else do you expect with a winter so cold and arduous? It is incumbent on ourselves to get out and ensure that the warmer months are celebrated to the maximum. Therefore, it is toward the end of this warm season they call summer, that we find ourselves with one of the most picturesque and well supported marathons in the nation. It would have been rude not to. Plus, I had the added motivation of supporting the charity that I have raced alongside the last few years during the Lifetime Triathlon. A triathlon I missed this year and greatly missed the team. It wouldn't hurt to find out if I can break 4 hours for the marathon distance either!

Only 6 weeks between the long endurance event of an ironman to a marathon seems only a short time. However, I chose to view the marathon distance of only having to complete one third   of a   much more intimidating distance, thus enticing in it's short nature. Could I completed a marathon in less than 4 hours? Only the day will tell. I have the help of good training and supprt, plus a running partner in Napoleon that will be sure to push me during race day.

The Twin Cities Marathon has been a family affair for the last few years. An event that almost would be amiss if it weren't on the family calendar. It is very much being look forward to. Let the six weeks of running begin!

Good luck to us all!

Race Report

As I sit here in the airport awaiting my flight to the recovery destination of England, there is time to reflect on this past weekend and the Boulder Ironman which occurred on Sunday.

As already mentioned on these pages, the week did not begin well with a virus knocking me out of action until the Wednesday before the race. At which time, the first race began, to refuel myself and gain back a bit of wait that was lost, before the gun went off on Sunday morning. Lots of carbs later that race was being won.

My wife arrived on Thursday evening which was a lifeline. My hosts in The Bowers had done a simply priceless and superb job of looking after me so far and the arrival on my beloved was icing on the cake. 

Mitch, being the bike guru of Denver, a seriously accomplished mechanic, set to tackling my bike and more or less overhauling much of it. Let's just say I didn't quite keep it up to clean, noiseless standards and he was not all that enthused. A new chain, big ring, wheels and tires and pedals later and the bike was running as good as the day I purchased it. My Boy Blue was ready to race. We took her out for a spin the Thursday before the race, a little late due to my illness and the uncharacteristically wet days that formed Wednesday and much of Thursday morning. The bike was a dream to ride. Quiet as you like, drifting along the tarmac effortlessly. This was a good sign.

As the body began to turn around it was time to check the weather. Heat is not my biggest fan, so I will often keep an eye on temps leading up to the race. The Monday before they were claiming 79F and sunny. By Friday we were looking at race day temps of 89F. Still an improvement on the 90+ the area had been having in weeks previous. However, this would still push the theoretical altitude to close to 9,000ft! Couldn't be helped. Move on!

Come Friday, Marie and I moved to our rental house in Longmont, which turned out to be a gem. That evening we decided to get the whole support crew in for some carbo loading. What a support crew it was! The Bowers - hosts and sponsors. The Lindley/Delssandris - the long time travel companions. The Lanes - long time family friends who had known me since birth. The Lanes were the stand ins for my parents who were sadly not able to make this one. This group of individuals turned out to be the absolute perfect compliment to race day and if their accounts are anything to go by, they certainly had a lot of fun.

Saturday was a relaxed affair. Checked the bike in and drop the gear bags. Decided to drive the course, seeing as we had gas to burn for the rental car and received a non stop entertainment driven race course courtesy of Neal Lindley (my cohort from last year). That evening was early to bed and ready to race. Sleep does not come easy to me before an Ironman. It's such a dynamic event that I tend, to my detriment, to contemplate a lot the night before such a distance is to be tackled.

Before I knew it the alarm was going off at 3:45am and I began my list and worked my way through it, bleary eyed (avoiding any caffeine this time) until 4:15 rolled around and we were off to the shuttles. This was a split transition. Two different locations for T1 and 2. The logistics of all this meant that extra time was needed to get around, hence the early rise. We met Mitch at the shuttles and he was in fine spirits which calmed me nicely. By the time we made it out to Boulder Reservoir, I was surprisingly calm and ready to enjoy this picture perfect swim.

As the gun went off, I hit the water and an hour and ten minutes later exited feeling barely taxed and happy that, even though my swim wasn't quicker, I was significantly less fatigued than ever before. This, even at an altitude of 5,450ft!

I hit the bike knowing that the last third was a challenge. Taking it what appeared to be very easy indeed, I found the bike doing all the work and looked down to see the first 50 miles completed in only 2hrs55mins. Much faster than I had intended. Once we headed out on to the eastern plains, the temperatures shot up, the wind died down and reality set in. Average speeds bonked and from mile 70 on it was a case of maintaining control and measuring my effort closely. My DeSotto Cool Wings were working very well and even though I could tell the mercury was rising steadily, my body was pretty happy. I was drinking close to 48 oz an hour and staying as hydrated as one can at altitude on a hot day.

The hills introduced themselves right at mile 100. The Three Sisters, they call them locally, are a continuous climb up, shallowing out three times, only to hit you again until you reach the top, one mile later. Not so bad really, but 100 miles in, just a brutal kick to the teeth. Fortunately, it was mostly downhill in to the finish, during which I was bonking so badly that I seriously questioned my ability to finish. To be frank, the support I received from my team was invaluable out there and unquestionably propelled me forward.

After T2, I headed out on the run, or as I termed the first 11 miles, a slow death march. The heat meant that I couldn't digest as much hard food as I wanted, with most calories being consumed in liquid form. This was not cutting the mustard, as they say, and by the time I saw my team again at mile 11, I was seriously questioning my decision to continue. It was the darkest place I have ever been on a run. Legs and the rest were fine, but  my body was closing down. I decided to walk a lot of the next two miles as it swang around and returned to my team. During that time I consumed solid food like it was going out of style and was suddenly sprang with a new lease on life and the run was back on. I knew I had hydrated well. I couldn't stop peeing! I realized, much as a result of my watch running out of juice, that I simply was well behind on my nutrition. With the cooling evening temps, a plan was hatched and nutrition was back in business. Although I had a number of mini dark moments around mile 17 and 24, the rest seemed to fly by and my pace quickened significantly, although not enough to avoid recording my slowest marathon ever. That said, it was far and away my proudest finish ever and when I saw my support crew for the final time at mile 22, I couldn't wait to seem them all in the finishing shoot with a smile plastered across my face.

Although I was definitely tempted to cry, the smile took over in the finishing shoot, as I couldn't believe I had made it through and the noise and support during that last 1/4 mile was truly unparalleled to anything I have experienced. Miss Delassandri handed off the British flag as planned and I crossed the line happy as Larry in a time of 14hrs and 34mins.

What a day. What a crew. What a location! Now it's time for some serious rest and to look back in great fondness at the last 7 days. What a week!!!

Good luck to us all!!

No Danger Denver

I now find myself at the kitchen counter of my friend and lead sponsor. It's been two nights since I arrived and even though the body is not quite where it needs to be, the trip seems to be ticking along nicely. 

Downtown Denver from 7000ft

The bike guru that Mitch is and has lead my "Boy Blue" to be in the best shape it has been in since I bought it. Who knew you could take off the bottom bracket!? The bike now has race wheels, a new chain and cassette and pedals. Yes, this does constitute something new for race day. However, allow me to explain. The likely culprit of my foot pain was discovered during the bike overhaul. Upon a close examination of my pedals and cleats, a slow disappointed shake of the head from Mitch, it was pointed out to me that the cleats has been shorn down on one side completely. Confirming why I had frequently numbing outside toes and a very sore right foot after long rides. Even though a change to news pedals at this point is a risk, I feel the likely reward outweighs the risk of finishing the course on my old pedals with my sore foot facing a marathon. Fingers crossed the gamble pays off.

Tomorrow is athlete checkin day. Hopefully, the weather will behave and I can sneak in a practice swim in the morning after registration which will be the first time I've been in the open water, due to this illness and a touch of overtraining (related? discuss), for a few weeks. Should be interesting.

The preparation that has gone in to this Ironman race has been far from ideal. However, there is nothing to be done about it now. As I sit here, I listen to an interview with an Australian lady who was diagnosed with ALS during her road to complete an Ironman. Sadly, she had to refocus her goals. That is, until her friends stepped in and helped her completed Ironman Australia. This is an example of the type of stories that motivate me to do such long distance events. They motivate me and bring the realisation that no matter what adversity with think we face in our everyday lives, someone somewhere in the world is facing a far greater struggle, putting our worries in to prospective. We never remember what is was that we worried about. We remember the good memories! So, with that said, Sunday will be a day to be savoured and enjoyed, no matter how much it hurts.

I am lucky enough to have enormous amounts of invaluable support this week, locally and from afar. This is part of the journey that you can never be thankful enough for. They push me forward and remind me how lucky one individual can be.

Good luck to us all!

Illness before an Ironman

A brand new challenge has presented itself. As if Ironman racing and training wasn't a challenge in itself, I lie here, 8 days before Boulder and I am sick. Blame it on whatever you can think, the fact remains. Whether the body will recover in time is to be seen. Not much can be done. Lots of good real food and extra vitamins to help the body recover as best as possible. 

The key, at this point, is not to allow it to bother you and just truck on with the day.  This is nothing gained from what we worry about it life. We don't remember those concerns. We remember the better times and that is the main goal now. 

My wife organized a surprise send off last week. My training friends and their wives and children came down to the pub and we all got together for one more time before we make the trek to Colorado. Shows what a great woman she is. To become an iron widow for the 3rd year in a row and still go to all that trouble is a testament to her wonderful character. 

Napoleon graced me with a signed portrait of us in a less than flattering moment for my "inspiration" as he called it. For my great concern more like it!

The tapering has gone well up until yesterday. To be clear, lying in bed is not tapering. Ideally, I would be dialing back the time spent working on the 3 disciplines, but still maintain some level of structure and intensity. 

I did manage a good session in North Carolina the day before I fell ill. However, from here on out, I suspect it will be ensuring the body has as much energy to recover as possible. So a very big reduction will have to happen. 

The last long run of the training was a good success. Had my training friend Bryan accompany me for the first hour as he recovers from a stress fracture in his foot. Then it was Maggy's turn to set the pace. My black lab has a lot to learn about pacing!

We've been out for a jog it many times however, so she's getting better. We even have matching Road IDs!!! 

Well, I'm sure the week will be a long one. Recovering and traveling. Headed out on Monday to work on becoming acclimatized to the high altitude I will share the day with next Sunday. Hopefully, the body will be back up and running by then and I can at least compliment the great support that is coming to cheer me on, with a good showing on the day. 

Good luck to us all!

Like a slow sunrise.

Napoleon train spotting on our long ride. I think his shirt shrank in the wash ;)

As I sit her in Canada, watching Le Tour de France and sipping an English pint in an English bar, reflection is found in the irony of the situation. 

It seems only a short age ago that I first agreed to Ironman France with Napoleon and Victory. Now I find myself a meer 3 weeks from attempting my 3rd Iron distance event. 

As this third event approaches in the heady guise of Ironman Boulder, many familiar thoughts return to the clouded memory. However, they appear slightly clearer and far more familiar this time around. Like a familiar old friend strolling through the door and igniting good memories of times past. Yes, it always hurts, but so do many things. I remember Napoleon reflecting that his third Ironman in Nice (our inaugural attempt at the distance) was by far his most fun. There is a strong hope in the back of my tired mind that this too will prove to be the most fun. 

There is more familiarity to this event. Although my biggest cheerleaders in mum and dad won't be there, it sees the return of my wife to the sidelines which is a huge boost. It also sees the return of my great friend Neal who made the crossing to England at my last attempt and duly drank his way through the day. I trust he will do the same this time around. However, one of the stand outs for this years race resides in my friend and title sponsor Mitch (owner and founder of Imagewerx.us. Shameless plug!). This is the man who ultimately we can blame all this mess on. It was he, back in 2005 that suggested I give a bike and triathlon a try upon hearing my complaints about knee pain and subsequently offering me Midol! Once he had saddled me up to my first, and heavily undersized bike, my first Sprint Triathlon in Estes Park, Co appeared on the horizon like a slow moving sunrise. 

Once this easily sown seed sprouted the bug was well and truly rooted inside me. To have Mitch on the sidelines during this race and supporting me so well is simply a welcome twist of appropriately founded fate. 

In a total shift in topic, like Chevy Chase on a roundabout in England, I move to the topic of training. The volume is really hopping up, but the scenery is ever changing. Canada and the Saskatoon River provided the backdrop to a very pleasing short run today and swim today.

 Colorado Springs will add the high altitude spring in my training steps tomorrow. All good preparations for the high altitude racing slowly creeping up on the horizon. 

The big ride of the year is this week with a century of road cycling providing the entertainment. Hopefully the weather will behave and it will provide an enjoyable backdrop to the 6 hours in the saddle. Oddly enough, I find myself looking forward to it, which is a first. I'll report back on these shenanigans next week. 

Good luck to us all!

 

The creeping glowing eyes in the bushes

It's a bit like those glowing eyes that often feature in creepy movies, poking out of the bushes and making you feel uneasy about when it will strike.

Often, in the final stages of training for an Ironman, you teeter on the edge of over training. Always running a knife edge as the volume increases and fatigue knocks on the door every session. A few days ago, I opened that door and jumped over that edge. During a strength training session, the legs could no longer cope and the body raised the white flag. It was an odd feeling, as the previous day and demonstrated a solid day of 6 hours on the bike with a good finish. However, since Sunday, there had been a nagging feeling (the glowing eyes lurking in the dark) that the body wasn't quite happy. A poor food day followed by lack of sleep did the trick to push that edge so much closer. Fortunately, some good advice from Napoleon and a well placed massage therapist, a good dialing back of the training for a few days ensued and recovery is well on the well.

Colorado Springs hinting at me!

I now find myself in El Paso with 97 degrees F outside awaiting the first day back. Not exactly my idea of easing back in, but a gentle run to the pool shall follow to begin the subtle crawl back to work. With less than 3 weeks left to the race a delicate balance is important. The training is essentially done and the fitness is in the muscles. I must now ensure I maintain that fitness with a gentle taper and lots of sleeping. This always creeps up without my notice. All of a sudden there seems to be insufficient time to get everything packed and ready to go. Yet, I see the departure date to Colorado on the horizon, cresting quickly. Time to get the athlete guide on disk and get preparing.

Good luck to us all!

Countdown has begun

Stamford, CT July 5th 2014


As this is typed on yet another hotel computer, having just finished another stationary bike workout, it dawns on me that there is now less than one month remaining until race day.


As it has been mentioned before, we find ourselves at the business end of the season. However, as this post is typed out on a questionably sanitary keyboard, I find myself far more relaxed and much more excited that in years past. The end is coming in to the light and I imagine in my vivid thoughts crossing the finish line on Pearl Street. I wonder if I will receive a contact high as I plod the last few meters in to the finish. It might be a tough one to call, as delirium is likely to have already set in. Here's hoping the Ben & Jerry's stays open until late that night!


As far as training is going, the week was positive, if not a bit unseasonably chilly for my long bike and run. I was joined along the windy and cloudy morning by Napoleon who made the ride that much less solitary. They say you must train your mind to be alone for the long periods out on the race day course. Be there, done that. Now I just want some company for long training days. Napoleon took the first shift of two hours, during the wind and brisk nature of early morning. Next up was Greg The Neighbour, who was was good enough to humor me for the next three. Greg is a naturally strong climber and we headed out to St Paul to test the climbing legs. It was a tough day, not helped by the sudden appearance of abundant sunshine and warmth, not helped by my outer shell which was unable to be removed. The combination of climbing, sun and heat left me a wreck later on that night. I failed to renew my energy stores readily, resulting in a foul mood and too much dehydration. I feared for the next day's long run at this point.


As the next day appeared over the horizon, I awoke to another reminder of how resilient the human body can be. Although sore, I managed to get out the door and have a very good run. It wasn't the quickest, but the body responded amazingly and despite the strong sun and increasing heat, I felt the tank only 3/4 empty with room to spare at the end. A good feeling after the day before. All the positives that are thrown my way will be welcomed with open arms at this point.


Today was spent virtually touring the Cote D'Azur on the loudest indoor bike known to man. Very apt as this is where the first race was run. It really is a beautiful area and I feel there is unfinished business in the town of Nice.


For the rest of the day, swim shops will be dialed around to try and find anyone who is willing to print on my race suit. I surprisingly difficult task to accomplish.


Good luck to us all!