Distance: Olympic/International: 1500 meters (0.93 mile) Swim, 40 Kilometers (24.8 mile) Bike, 10 Kilometer (6.2 mile) Run
Results: 2:53:43 – 756/2238 overall, 24/36 M55-59 Age Group, 171/483 Males Over 40
The Chicago Triathlon is always fun to do, even more so when your Team Gunner friends join in on the fun! WE LOVE THIS SPORT!!! Especially Gunner Alex! He loves it more than anyone!
I thought I’d let the pictures tell the story this time – so buckle up! Here we go!
Team Gunners started trickling in and I started taking selfies. The expo was where we all met and sat through the mandatory course talk in order to pick up our race packets.
I was kind of disappointed in the expo. I usually buy an event tri kit to wear in the race but they were almost completely sold out, save for a few size small tri tops. What guy wears a size small tri top? Nobody, that’s who.
After a quick discussion upon leaving the expo, we decided that we would take advantage of pre-racking our bikes in transition the day before the race. Here’s a few shots of what the transition area looks like. The photos don’t show the 7,000 plus bikes.
For dinner we went to Jeff and Jill’s house on Michigan Ave. and were treated to a wonderful spaghetti dinner. It was great, as was the conversation. Their view of Millennium Park and Lake Michigan is amazing.
RACE DAY – SUNDAY MORNING – 4 AM and the alarm goes off. I had written down that Dave said we should meet at the elevators of our floor at 4:40 am, but for some reason my mind registered to meet at 4:20 am. So there I was, 20 minutes early wondering where everyone was. Triathlon makes you dumb. The crew finally arrived and off we began our trek from the Chicago Hilton to transition again to set up the rest of our race gear. This is a long walk, and we were regretting not having our bikes to ride there. But honestly, the racks were so packed with bikes that I doubt I would have found room to rack the thing.
Upon leaving I saw three of Rebecca’s music teachers who were racing the Olympic distance as a relay team. I chatted them up and they seemed pretty excited.
Alex was first up. His wave started at 6:16 am. Lucky him. Did I mention that he loves this sport? He was racing in the Collegiate division with his buddy Brandon.
More pictures of Alex in the water. Nice sunrise photo, too! Thanks Kari!
It was Jeff’s turn to go next. He really loves this sport too. He’s on Week 28 of 30 training for Ironman Wisconsin. Fun times.
This cutie was next. This year Elizabeth and her friend Claire were in different waves. So Lizzy and Claire had to go it alone. I’m not sure if they love this sport too.
Somehow we missed taking pictures of Claire getting in the water, but I found this awesome photo on the race website. Go Claire!!! I’m guessing that she doesn’t enjoy this sport as much as we do.
My turn has finally come. What was I thinking about you ask? I was looking at these 55-59 year old men and thinking about how we all grew up listening to the same music, wearing the same types of clothes and doing the same stupid stuff back in the 70’s and 80’s. We’re the crew that somehow survived that period in one piece. Deep stuff man. Actually, I was fretting about how hot I was, that I had to pee, and that the run was going to suck. I love this sport.
SWIM: 1500 Meters – 32:03 – It was a pretty good swim for me, seeing that I had done practically NO swimming the entire summer. I was worried that the water would be warm – a week prior the water temp was 80 degrees. But thanks to some strong wave activity this past week, race day water temp was 70 degrees. I was surprised when I jumped in at how cold it felt. The water was perfect, very calm. I stayed wide of the fray and avoided contact. It was a pleasant swim.
T1: 5:40 – The distance from Swim Out to T1 seems like 1/2 mile. It’s a long way to go. I got my wetsuit off quickly, grabbed my bike and headed for Bike Out.
BIKE: 24.8 Miles – 1:13:49 – The bike course takes you north on Lake Shore Drive and although it can have some rollers, it’s pretty flat and fast. I’ve done about as much bike training as I have swim training, but I was moving along pretty well at an average of about 20.5 mph. Seeing that I was in Wave 24, I knew that there would be plenty of slower riders I had to pass around. I passed Elizabeth and then passed one of the Becca’s band teachers. I probably passed Claire too, but I didn’t see her. After coming back down LSD, you head into Lower Wacker Drive, and then the fun starts. I felt like I was riding a motorcycle. You loose GPS signal on Lower Wacker, so I really don’t know how fast I was going, but I assure you that I was easily getting over 25 mph. Love that section of the race. It’s was a lot cooler under there as well. The last third of the bike course is no fun. It’s on a bus only, two lane road and gets pretty crazy down there. I saw the aftermath of a crash with one guy still on the ground. I just wanted to get through it without any trouble, keep my average speed up, and get to the run in one piece.
T2: 3:27 – I’m kind of surprised that this isn’t longer, as helped a guy find his bike that he couldn’t locate, and I took time to shove an empty Gatorade bottle down my pants and pee into it as I walked from my bike to Run Out. Gotta love triathlon.
RUN: 10K/6.2 Miles – 58:46 – The run was a literal “hot mess” as the kids say. The race results listed the temperature at 93 degrees. It felt hotter. I started picking off other runners right away and got into a good pace. My split for the first mile was 7:42 and I knew I was not going to be able to hold it. By mile 3, I was walking the aid stations and just shuffling along. I felt like I had enough nutrition, I had taken 3 salt capsules leading up to this point, and I seemed like I was hydrated enough, judging from the color of my pee in that Gatorade bottle in T2. (I know, too much info.) My real concern was heat stroke. I could feel myself getting really hot. Fortunately, the aid stations had plenty of water and I kept putting it in me and on me. One table around the 4 mile mark had ice and I stuck some in my jersey pockets. By the time I passed by the 5K sprint turn around, they were sending all athletes back. The Event Alert System had gone to RED. Miles 4 and 5 were my slowest, notching a run/walk average pace of 10:35 and 11:03 respectively. But I think it was smart race management on my part. At least I didn’t end up like this girl:
Kari snapped this picture of another racer trying to prevent this girl from face-planting. She got medical assistance. The guy ended up in Dave and John’s race finish video. Kuddos to that guy.
I told myself that I would pick up the pace for the last mile and ended with a 9:27 pace for that mile. I’ll take it. It was brutal. Probably the hottest running race I have ever done. I can’t remember a hotter one.
My race finish video. I’m on the far right. If you watch it, turn the volume down. You’ve been warned.
Time to wrap it up:
Here’s Alex thoroughly enjoying his run. If you look at his leg you can see where he donated some skin to the pavement on Lower Wacker. I got to hand it to him – in spite of the signs saying to slow down for the turn, he went FULL GUNNER into it and wiped out. HE LOVES THIS SPORT!!!
Ironman Louisville – What a day! After 30 weeks of training, straining, and complaining I have finally crossed the Fourth Street Live! finish line! And what a finish line! And to finish my third Ironman with my teammates once again makes it all the sweeter. Here’s the recap of my week leading up to and my experiences and memories of Ironman Louisville 2017! (Brace yourself – Tons of photos and tons of paragraphs ahead!)
INTRODUCTION:My four other Gunner teammates and I felt a little too emboldened after having a great race at Ironman Lake Placid in 2016, so we kidded around and prompted each other to do another in 2017 until we got serious about it. Louisville kept coming up as a strong possibility. I knew Ironman Louisville would fall around the same time of year as the Chicago Marathon, so I had to make a decision – Ironman Louisville or the 40th anniversary of Chicago’s premier event. When the gang decided that Lou was a go, Alex, Dave, Jeff and I all applied and Ironman Louisville was on our calendars. The only Gunner missing was John, who had just welcomed a new baby to his growing family and would have to opt out this time. He was definitely there in spirit!
Once again, I decided to use Don Fink’s Be Iron Fit 30-week competitive training plan with one major change. I decided that the swim plan was too exhaustive for me, with three swims per week that were mostly 2500 yards or more. My swim technique is by no means something to be proud of, but I think it’s about as good as it is going to get. And after swimming 1:18 at IMLP, I felt that I could cut it back and still do well. So I switched to the Just Finish swim plan of the book until I decided that was too much as well! I ended up doing most of my swim training at home in my own pool, two 45 minute swims per week. I focused on good technique during those swims and figured that if I could swim 45 minutes without being drained, swimming another 30 to 45 minutes in a race would be no problem.
With that major change to the swim plan, I also decided that this year I was going to gun a little harder and step out of my comfort zone in other areas too. I had a full aero disc wheel for my bike, but had chickened out using it in Lake Placid and in other races as well. I finally just said screw it, and threw the dumb thing onto my bike and trained with it. I rode that thing all spring, summer and fall and quickly came to the realization that I was way too conservative of a Ironman triathlete. I’m using the disc wheel, dang it. I almost chickened out using it on race day with good reason, but I held my ground.
The call to the gate has been played! Now, off to the race!
WEDNESDAY: The plan was to caravan as a group down to Louisville. Jeff needed a ride, so he took the train to Mokena and I picked him up and we waited until Dave and his gang pulled into town. A quick trip to Mindy’s restaurant for a dinner and off we went to Louisville.
We arrived in the city sometime after 1am and started to check into our hotel, the Embassy Suites Downtown. That’s when we were greeted by one of Louisville’s finest – 30 cents guy. This guy was asking for money, but the strange thing is he was only asking for 30 cents. “It’s ONLY 30 CENTS” was his request, which he made over and over again. Funny thing is I had 30 cents in my pocket, but there was no way I was giving it to him. Pro tip: If you’re going to beg for money, be nice about it. And don’t be weird and request some stupid arbitrary number like 30 cents. What the hell do you buy with 30 cents anyway?
THURSDAY: After breakfast with the gang, I did a quick 3 mile run. We then all walked to the Ironman village to register and pick up our packets. Seeing that my birthday was coming two days after the race, I decided to treat myself to some early birthday gifts. After buying a cycling jersey, tri kit, zippered hoodie, two t-shirts, a hat, a visor, a long sleeve tech shirt, and two coffee mugs, I decided that was plenty for now and to save some for the finisher’s jacket on Monday.
After exiting the Ironman store, we were just in time for the Athlete Briefing, a course talk that they say is mandatory, but it’s not like they take attendance. It pays to go to it though, as each course is different, and there were some changes to the swim start at Ironman Louisville. Not long into it, we encountered weirdo number two. I wish I had taken his picture, but he appeared to be a somewhat inebriated version of Tulio from “The Road to El Dorado” and Dave Navarro.
This weirdo’s M.O. was to stand on the outside of the Athlete Village and stare at us. He later made entry and stood and listened to the course talk as well, like the drafting rule changes were the best advice he had ever heard. Maybe he was considering a last minute entry into the race. Last I saw of him, he was doing chin-ups on a parkway tree.
We did a little course reconnaissance, seeing that the transition area and the Swim Out was nearby. I kind of wish we hadn’t looked at the water because we saw a bunch of floating logs and debris in the water, and of particular note a group of about six or so fish. Yes, I know that there are fish in the water. But these things were insanely HUGE!!! They looked almost prehistoric, and moved their mouths super slow, almost like they were silently telling us that they planned to dine well on Sunday morning.
After a late lunch at an Italian place on Fourth Street Live (I had the spaghetti pie), we decided to drive the bike course. If looking at the water was a mistake, we should have also skipped the bike course drive. It was not what I was expecting. Rolling hills in Illinois must mean something totally different in Kentucky, because these things were relentless and looked horrible. Nothing we could do about it at this point. It was probably a good idea to see what we were dealing with, but it certainly didn’t look like fun.
FRIDAY:I got up and ran a four mile out and back on the run course and thankfully found it to be pleasurable, i.e. no hills. Now it seemed like Louisville was being taken over by Ironman triathletes and their families. It was getting crowded and the excitement was starting to build. We attended the athlete welcoming ceremony on Fourth Street Live and were treated to a pretty decent band and a really inspirational video about some of our fellow Ironman competitors.
Dinner was at TGIFriday’s, and I stayed up and greeted Kari and Ben who arrived late.
SATURDAY: Kari and I got up early and had breakfast with Jeff. He talked me into doing the optional practice swim and I’m glad I did. It was a simple ten to fifteen minute dip, but it always helps me realize that the swim course isn’t anything to worry about. The water temp was mild, free of debris and man eating fish. Upon getting out of the water, I ran a mile with Ben, who had just returned from his own run.
Upon getting back to the hotel, I double checked my gear bags.
After packing up, our group walked to transition to rack our bikes and drop off our bags. About 3/4 of the way there, I realized that Ben was carrying the Bike Gear Bag, and I had thought Kari had the Run Gear bag. She wasn’t carrying it. Oops. Just like that I had my first freakout of the day. Did I leave it in the hotel room? On the elevator? In the lobby? On a street corner? Kari was kind enough to walk back to the hotel, find it in the room and grab it. All was good with the world again. It’s a good thing I am married to one of the greatest sherpa’s of all time.
My gear bags were in a great spot, third row deep and all the way down at the end, thanks to the row ending with my bib number: 2400. That made it super easy to find.
We stopped at a pizza place for dinner and then headed home to get off our feet and chill out for the night. It was race day eve!
SUNDAY RACE DAY!
The alarm went off at 4 am, and I got up and took a shower. I don’t usually do that, but I took Dave’s advice and let it wake me up. I felt pretty good. I got dressed, ate a bagel and some banana and gathered up my Morning Clothes bag and headed down to the lobby to meet up with the crew.
We shuffled our way to transition and checked our gear – added water bottles, checked the tires, made sure our gear bags were still there – then it was off to body marking. I think body marking is somewhat strange and useless. I guess it makes it easier to identify our bodies if we drown, crash off a cliff, or have a major grabber on the run. Oh well, I try to have fun with it and I requested my usual smiley face on the calf. That’s about as close as I will get to getting an Ironman tattoo.
Getting 2400 written on my arm
My age and disposition.
Louisville had somewhat of a unique rolling swim start that underwent a change for 2017. It was still a rolling start, but instead of a first come/first serve method of getting in line, you self-seeded yourself into a grouping based on your predicted swim finish time. I was overthinking this too much, because my swim PR from last year at Lake Placid would have put me in the 1:20 group, but I also knew and expected that the Louisville current aided swim would make me faster, and I should possibly get in with a faster group. That morning Dave opted to go into the faster group and I played it conservative and stuck with the 1:20 to 1:30 group with Jeff. My thinking was that I would rather swim around and pass others than have faster swimmers swim over me.
As we approached the dock where we enter, I could hear Ben yelling for me even with my ear plugs in. I ditched my water shoes and Jeff and I opted to join the line of the swimmers jumping off the closest dock. “Why should I swim an extra 10 yards?” was my thinking. I waved to Ben and Kari and then jumped in and started my journey.
2.4 Miles > 1:09:18 > 78th in M50-54 A/G > 716th Male > 957th Overall
As soon as I was horizontal in the water I felt at ease and in control. The water was slightly cooler than it had been the day before in the practice swim, but it felt perfect. I reminded myself to dial it back for about 10-15 minutes and make sure I don’t get above a perceived Z2 effort. The course has you swimming upstream around Towhead Island and then a little further into the Ohio River until you reach the turn buoy. Just as we passed the island, it seemed like the water temp dropped about 5-10 degrees. I saw another athlete post a similar reaction, so I know I wasn’t misperceiving that. A little after I made my way over to the turn buoy I felt it warm up again. Not sure what was going on with that. There was a little bit of choppiness to the water in the last third of the swim, but I just made sure to rotate in the water a little more and had no issues with it.
After a little contact turning around that first buoy, I began the remaining 2/3’s of the trip back. I’m terrible when it comes to sensing slight changes in the wind and apparently the current as well, but I could tell that I was quickly closing in on the bridges we had to swim under. It was no time until I got past the last bridge and could spot Joe’s Crab Shack, which was near the Swim Out. I started swimming a little harder in that last 10 minutes and was amazed when I saw my watch time of 1:09, a PR by almost 10 minutes.
The Ironman Louisville swim was without a doubt the most painless, cramp-free, quickest and most enjoyable of the three Ironman swims I have done. There were no fish, no logs, no odors, and nothing that was unexpected. It was awesome.
SWIM > BIKE TRANSITION – T1
After getting out of the water I immediately saw Ben and Kari and most of our cheer crew. I jogged up to the wetsuit strippers and let them do the job. Then it was off to T1 and find my Bike Gear bag and my bike for the next part of the race.
112 Miles > 6:12:14 > 78th Place M50-54 A/G > 698th Place Male > 840th Place Overall
Equipment: Specialized Shiv Pro Triathlon Bike > Specialized Trivent Expert Cycling Shoes > FLO aero wheels 30 front/Full back > Louis Garneau Superleggera Aero Helmet > Garmin Edge 500 Bike Computer > Feetures Mini Crew Light Cushion Socks > Homemade Tube Sock Arm Warmers > GU Salted Caramel and Vanilla Bean Energy Gel in Two GU Energy Gel Flasks > Salt Stick Dispenser with Salt Capsules
The bike ride had been on my mind since driving it on Friday. We had seen the hills on the two looped portion and they did not look all that friendly. But the main player of the day would not turn out to be the hills, it was the weather.
We had been keeping an eye on the weather for a couple of weeks, and it was shaping up to be a hot day in the 80’s until the last few days prior to Sunday. The temps were predicted to be much cooler, which was welcome, however that also meant that a cold front was expected midday, bringing gusts of around 30 mph and strong sustained winds for the day, as well as the chance for rain and thunderstorms. The thunderstorms didn’t materialize, but we did have light rain and strong gusts.
I had made the decision much earlier in training that I wasn’t going to wimp out anymore by not using my full disc aero wheel, and I had racked my bike with that full disc wheel for the race. And even though I managed to somehow stay upright in strong crosswinds, it was not easy. I found myself several times leaning very aggressively into the crosswind, hoping not to get blown off my intended line. It was hard.
Heading out of Louisville was amazingly gentle, a fast ride made possible by a flat road and a super strong tailwind. The first ten miles I had averaged about 21 mph and it was easy riding.
I finally got to the turn for the loops and felt the crosswind for the first time. And then the hills started. After riding them a little I realized that they really weren’t all that bad. Compared to Wisconsin and Lake Placid, these were not as bad. The climbs were pretty short in duration, and there were plenty of screaming down hills thrown in as well. My Garmin registered a top speed of 41 mph, and there were several descents in which I hit 30+ mph.
Upon getting to LaGrange, the weather was warming up. I had tossed the arm warmers in the transition in town and could feel myself sweating a little more. My Garmin said the temperature had risen into the low 80’s, but I don’t think it got that warm. I would say mid to upper 70’s. It lasted maybe thirty minutes and then it clouded over, got cooler and started to sprinkle.
The rain was pesky, never really completely wetting the roadway to the point were I felt it was a concern. But now that it was raining slightly, and the temps had dropped, I went from being slightly warm to being uncomfortably cool. It wasn’t unbearable, but I did regret not keeping my arm warmers.
At Mile 45 I found myself riding mostly alone and got a little concerned that I missed the second loop turn. I finally caught up with the next rider, who was standing and pedaling, and I asked him if he was on his first or second loop. He said he was on his first loop and that the turn for the second loop is still ahead. Immediately after asking him the question though, I realized why he was standing – he was urinating. I almost laughed at him while he was responding to me, but I was able to contain myself. Triathlon is weird.
The turn for the second loop finally came and off I went back toward LaGrange. I stopped at the aid station there and found the toilets (I don’t pee myself, although there were times I considered it). Upon exiting I was greeted by a volunteer who had a table of miscellaneous stuff – pretzel sticks, chips, grapes, and other stuff. But it was the Vasoline that caught my eye. I had forgotten to apply some Glide in T1, so I grabbed a stick full of the goo and stuck it in my pants. I rode pretty comfortably after that. The volunteer said the Vasoline was pretty popular. No doubt. I also stopped at the Bike Special Needs and grabbed the little yellow jacket I bought. I thought I might need it again, seeing that I had already seen the temps drop once.
After getting through the second loop and turning back west, I could see that the weather ahead of me looked awful. And it was really windy at this point. Around the 90 mile marker I passed Jeff and said hello. He said hi back, but didn’t appear to be in the mood to talk. We must of rode a similar pace back because he later came out of T2 right after me.
I pushed a pretty hard pace between 90 and 105 miles or so, but then decided to relax a little on the rougher River Road and spin my legs to recover for the run a little bit. I was pretty glad to come back into Louisville and get off the bike. It was a great ride, especially considering the brutal weather and the challenging rollers, but I was glad to be heading in for the run. Had I not stopped in four of the aid stations, I probably would have saved 10 minutes on that ride. In all, the bike course is challenging and technical, but plenty of fun to ride.
BIKE > RUN TRANSITION – T2
I was amazed to once again see Ben yelling for me there at the end of the ride. He really did a great job making sure to be loud and get my attention and cheer me on. Every time seeing him and the others was a big emotional lift.
I dismounted and started the walk into transition, where along the way I handed my pile of money (bike) off to some kid who couldn’t have been more than 10, and continued my post-ride shuffle into the change tent. I could see the amused look on many of the spectators getting a good chuckle at our hunched over and hobbled walk. I was even laughing at some of the others as well.
In my bag I had packed a large baby wipe and used it to towel myself off. Even if it was just for the refreshing smell, it made me feel better. I grabbed my bib belt, shoved my feet into my shoes, and opted for the visor instead of the hat. I kept the rain jacket in my back pocket, and I am very glad I did.
26.2 Miles > 4:05:07 > 24th Place M50-54 A/G > 341st Place Male > 434th Place Overall
Equipment: Boco Visor > Nishiki Weather/Wind Resistant Cycling Jacket > Hoka One One Clifton 3 > Fuel Belt Bib Belt with Pouch
When I came out of the change tent I was surprised to see Jeff. I had passed him on the bike and never saw him pass me back, so he must have been right behind me. He was trying to determine if waiting for a portable toilet to open up was in his best interest, and I saw him jog off to a set further up from Run Out. But he was right there with me, and I knew he was going to be chasing me down soon.
I was barely out of T2 when I saw Dave’s son Maxwell, who was cheering like mad. He was telling me that I only had a little run of 26 miles to go. Funny kid. Kari and Ben saw me again and I advised them that Jeff was right behind me. They took this bit of information somewhat nonchalantly, and it dawned on me they new exactly where everyone was at. “Yeah, we know he’s behind you. Now get going!”
Kari and Ben had discovered that Louisville has a bike share program and decided to hop a couple of bikes and chase me around the first part of the first loop. I would get up the road a little and then out of the blue Ben would yell “GO Papa!” which usually took me by surprise. He even caught me once coming out of the porta-john, at which I just shook my head.
Right after that potty break, I saw that Jeff had caught up with me. It was then he said he had crashed on the bike! No wonder he wasn’t up for small talk out on the bike course when I had seen him earlier. He said that some dope had passed him and then stopped right in front of him, causing him to crash and being tossed over his handlebars. He ended up with a pretty good sized bump on his forehead, but seemed to be doing okay.
Jeff and I jogged together for most of the first four miles of the first loop out, but my desire to walk the aid stations and multiple porta-john breaks caused him to gain a little distance on me. I had been passing some gas quite a bit, a common occurrence which many of the other racers also experienced from the sound of it. The saying in triathlon is “Never Trust a Fart,” and I had already “trusted” about a half dozen of them, so I was playing it safe by continually wasting my time in the toilet. But after awhile, I must have gotten most of the gas out of me and never felt the need to go again other than pee breaks. I was staying hydrated pretty well, and was content with my hydration and nutrition plan on the run. I was hitting the Coke and chicken broth, and eating the pretzels/potato chips and bananas when I felt like it. I kept up the gel intake at every 30 minutes as well. I never ran out of energy on the course.
Jeff knew that one of his former bosses was in the race and they met up on the run course somewhere around the 7 mile mark. I had started to creep back up on Jeff, and when I saw them jogging together and sharing their experiences of the day, I decided to try to sneak by and pass them unnoticed. But Jeff saw me and gave me some well wishes for the rest of the race. It was at that point that I thought he might be struggling a little.
Up next for me was seeing Alex, and I jogged with him for a little while. I came to realize that he was about 5 miles from being a two time Ironman and I was still on my first loop. We didn’t stride together for long, and he was off to finish.
It wasn’t long until I was also near the finish; however, I had to make the turn for my second loop. It’s somewhat of a sickening feeling when the halfway turnaround point is very close to the finish line. I was feeling really good at this point and figured that if I was still doing well with 10K to go, I would probably start my kick. And that’s what I did. I got lots of “great pace, Chris” and “nice run” from the spectators, who could read my name on the front of my bib. I did like the fact that the fans along the course could cheer for you personally. It freaks you out the first time, and then you figure it out.
The turn at the end of the out loop was near the 20 mile mark and it was now go time for me. I felt really good. I picked up my pace and was running just under 8 minute miles and passing a good number of runners. Around the 22 mile mark I drank a little chicken broth and it wasn’t long after that that it seemed like it wasn’t settling so well. I started to get slightly nauseated, and I burped a couple of times, which seemed to alleviate the nausea. When I hit the 24 mile mark, I was now pretty comfortable. I had ran this out and back on Friday, and had done this run back once already in the race. It was time to hit it. I had set a goal for myself pre-race that I wanted to try to break 4 hours in the run. I knew it would be close because my half marathon split was a little over 2 hours. But I knew that I had pushed pretty hard the second half, and was kicking to the end.
As I approached the finish chute I took a look at my watch and noticed that I was clearly going to be under 12 hours, far exceeding my goal of being sub 12:30. The emotions of finishing started to hit me. I can get a little emotional during the race – finishing the swim, and the start of the run both got me a little choked up. But coming in to this finish line was amazing! It was supercharged with excitement, and I was flying high on adrenaline. As I came down Fourth Street Live! to the finish it was almost a blur. I couldn’t hear any music, or even the announcer introducing me and saying the words “YOU ARE AN IRONMAN!” Just as I was crossing I almost got tripped up on the rug and almost did a complete faceplant! But I was able to collect myself and finish the race, even if I was an emotional wreck.
The Ironman Louisville run course couldn’t have been better. Flat and fast and the volunteers were awesome. A four hour and five minute marathon after biking and swimming 114.4 miles seemed impossible to me. 4:05 is quicker than some of the stand alone marathons I have run. Even I’m impressed. Just like the slogan says, “Anything Is Possible.”
140.6 Miles > 11:46:55 > 43rd M50-54 A/G > 479th Male Overall > 600th place Overall Finisher
Equipment: A cot, a blanket, a bottle of water, Base Salt, and an Ironman Louisville Finisher’s Medal
I ended Ironman Lake Placid 2016 in pretty good shape. I was able to walk, talk, and do other stuff without much effort. This time was the complete opposite. I was a blubbering mess. I wanted to keep moving, but the finisher chute was quite short. My finish line catcher was amazing, and stayed with me while I tried to figure out what the heck was going to happen to me. At some point I saw Ben and Kari and walked over to greet them at the fence. I let it out. The catcher asked if this was “normal” – lol. I handed my hat and finisher’s shirt to Kari and tried to collect myself. But I could tell I was starting to get chilled in the low to mid 50 degree temps. I asked the catcher to walk me to the medical tent.
Once inside the medical tent I was directed to a cot, had my blood pressure taken (110/70, 80 bpm) was told to lie down and had a blanket placed over me. I was now in full shiver mode and from my prone position could see that there was IV bags hanging all around. As I laid there wondering when they were going to give me the IV, I came to the conclusion that they probably weren’t. They had provided me a water bottle, and I still had my Base Salt container, so I figured I might as well start getting my electrolytes up on my own. I started licking the salt and trying to absorb it sublingually, and kept pushing the water. I suppose I laid there for thirty minutes and finally sat up. The shivering was over, and I was feeling better. My nurse Stacy walked me to the porta-john and I knew at that point I was doing much better.
I was allowed to keep the blanket and was very thankful for that as it was 50 degrees out and the wind of the day had not subsided at all. As I walked out, I took a look over at the recovery tent where there was more food and drink, but I could see that Ben and Kari were waiting for me on the other side of the fence. The area where the Morning Clothes bags were being held was nearby and I went over and retrieved mine. I met my wife and son and said lets go back to the hotel.
After a shower and a change of clothes, we walked back to the finish area and had dinner at TGIFriday’s. I needed some salty carbs and protein, so I ordered some soup, a steak and fries. I ate what I could and was feeling much better.
Since this race didn’t have a hard finish at midnight, and the fact that it was cold and my left leg was getting super sore, we decided to pack it in and not watch some of the final finishers. I kind of regret not sticking around for what is usually the highlight of the day, but I had no more to give to the day, and my crew was also tired of chasing me around. It was time for bed.
I was anxious to get up and get breakfast so we could get over to the Ironman store in the Athlete Village. I wanted to get that finisher’s jacket that Ironmen seem to covet for some reason. Kari and I flagged down weirdo number 3, a cabbie who was done with his shift for the night, but decided he could drive us to the Great Lawn where the Athlete Village was located. He was a little strange with his conversations about once owning a yachting jacket like the America’s Cup guys use, but at least he could give us a lift.
I expected that there would be a line and wasn’t let down. It was pretty long, and since we had gotten there late I figured all of the jackets were probably sold out by now. But we decided to stick it out, and since the awards ceremony was about to begin, we had something to occupy our time while we stood in line.
Once inside the store, I found my jacket in my size and we bought a couple of t-shirts for the girls and made a beeline out of there. It was time to check out of the hotel and hit the road for home.
POST RACE ANALYSIS
Ironman Louisville was awesome. It produced another personal best for me and a time that I am really proud of. I’m amazed that I went from being in 992nd place overall after the swim, to 840th overall after the bike, to 434th overall after the run. I had moved up hundreds of places after that awesome run. 600th out of 2,273 finishers is also pretty awesome.
I highly recommend Ironman Louisville for anyone looking to find a fast and contact free swim, a challenging but interesting bike course, and a flat and fast run with an awesome finish line like no other.
Alex: 10:14:57 > 5th Place M18-24 A/G PODIUM FINISH > 155th Place Overall > 2 time Ironman Finisher
Dave: 11:40:20 > 41st Place M50-54 A/G > 548th Place Overall > 3 time Ironman Finisher
Jeff: 12:14:27 > 107th Place M45-49 A/G > 802nd Place Overall > 2 time Ironman Finisher
As usual, I have many to thank. My friends at work, who probably regret asking about my training once I start answering. Thanks Lou, Micah, Jeff, Julie, Mary, Tracy, and the others, and especially my Super Fan, Carl! I’m still not getting the tattoo, Carl.
Thanks go to the Mueller’s, who like us had to sacrifice to make sure Jeff could get his training in, especially with moving to Downtown Chicago, and having a recent high school graduate off to college in late August. Jill, Emma and Charlie, thanks for coming to the race and supporting us and chasing us around.
Without Carla securing our hotel needs for every race we do, and doing such a great job at it, we would probably be staying in a dive hotel an hour outside of town. Instead we had wonderful suites in downtown Louisville, right next to the finish line. Carla, you are the best. And to the other DeForest’s, Max and Zach, and Lizzy and Alex’s girlfriend Kennedy, thanks for cheering as loud as you did. Seeing you guys was great.
To my son Ben, it was a great relief having you there. Thanks for chasing me around the course, running with me before the race, and going and retrieving my pile of money (bike) and gear bags, and putting up with such a long day of Gunner racing. I really appreciate it.
And lastly, a huge thanks to my endurance partner in life, my wife Kari. Thanks for keeping me on task during training, allowing me to go do those crazy long rides all the while we were loading our lives with a new home, a recent college graduate, a second year college student, and a busy high schooler in a competitive marching band who was also learning to drive. Thanks for being there for me as always. I love you.
Thanks for reading! On to my next adventure – my first Boston Marathon in 2018!
I typically write my weekly Ironman training wrap-up on Sunday, when all of my workouts have been completed, and share something worthwhile during the week that I find interesting in my journey toward my goal of doing a third Ironman race. Usually the long bike on Saturday or the long run on Sunday will give me something to reflect upon. But I find myself typing this on a Wednesday instead, a couple of days after another mass murder in the world involving gunfire, this time in Las Vegas, Nevada.
I have become somewhat numb to these shootings, and I believe most of the world has as well. They seem to have become routine or expected. I guess most people think that it won’t happen where they live. I also believe that I live in a pretty safe place in the world, the south suburbs of Chicago, a place where if you go a couple miles north you are certainly in the urban life, and if you travel a couple miles south you are definitely looking at cornfields. But I’m not fooling myself with that. At this writing, 58 people lost their lives in Las Vegas. The City of Chicago loses that many people in a month to gunfire. September 2017 alone registered 60 people murdered in Chicago(1). Chicago has a Las Vegas every damn month. Let that sink in.
I’m not anti-gun. I’m for protecting 2nd Amendment rights. But I’m also thinking we need much stricter gun ownership rules. I don’t even know what that entails, really. I just don’t want people to lose their minds and have access to guns and wipe out scores of people because they woke up on the wrong side of the world that day. With all the killings going on in Chicago, I have recently thought about purchasing a small handgun for protection and taking the two day concealed carry licensing course. But I haven’t done that, and may or may not. I don’t like to think about having to have to do that. I don’t want to have to get to the point where if I leave the house I have to carry a gun. I don’t want my pre-ride checklist to include water bottles, gels, a helmet, some spare tubes and a handgun.
My father grew up in Nebraska and was a farm boy, so I’m pretty sure that hunting was a common practice for him. I don’t remember my dad having guns around the house, maybe an old .22 caliber rifle that must have been in his family. Our house was on four wooded acres and my older brother Jon had shotguns and would walk the woods and the adjoining cornfields to shoot at pheasants and rabbits, and occasionally I would tag along. He gave me a gun to carry that I’m guessing he thought was perfect for me. It was an over/under type long gun, with a .22 caliber rifle on top and a .410 gauge shotgun on the bottom. I don’t remember ever shooting the dumb thing, but I do recall that it was heavy.
My friends were very avid hunters, and good at it too. I’m not anti-hunting at all, but I guess my path as a kid was more about playing wiffle ball, riding my mini-bike, and listening to rock and roll than it was about killing rabbits in the back yard. One year Jon must have thought that I was big enough now to carry a .20 gauge, and we traipsed once again through the woods. He saw some ducks swimming in the creek that ran through the property and he yelled “SHOOT THE FUCKING DUCKS!” I pulled the trigger and killed a duck. When we pulled it out of the creek we saw that this duck must have lived the high life, because he was huge. Most likely a duck that was fed pretty well by the neighbor to the north. I most likely had killed someone’s pet wild duck.
We were into taxidermy at the time, so my buddies helped me stuff that damn thing. We hung it from my ceiling like he was flying, which in all likelihood he was too damn fat to do, and likely the reason he was in essence a sitting duck to a kid who couldn’t hit the broadside of a barn from 10 feet away. That hanging duck in my bedroom kind of became my albatross around my neck, just like in the Rime of the Ancient Mariner. I looked at it everyday and eventually came to the conclusion that hunting may not be my thing.
After marriage and becoming a father, I just didn’t want any guns around the house. I have a valid Firearms Owners Identification card, but have never owned a gun. I work in non-sworn position in law enforcement and just maintain it in case I find myself possessing a gun for some reason. I’m a rule follower.
So how does the terrible event in Las Vegas have anything to do with training for another Ironman? Well, my group of buddies and I call our team “The Gunners”.
When we decided to do our second Ironman in 2016 in Lake Placid, New York, I thought that since there were five of us doing the race, we should have a cool team name, along with matching tri kits. But there wasn’t any theme or idea that really resonated with us until my buddy John suggested Gunners. That suggestion was made because the youngest of our group, Alex, had a habit of going full throttle in races, gunning for the win as they say. I had heard the term used in sports many times, especially in auto racing. “HE’S REALLY GUNNING FOR THE LEAD!” and stuff like that. And to be honest, I think the rest of our group was highly competitive as well. We all gun for the win. The name was bad ass. Not only did we want to be bad ass, we wanted to be GUNNERS!
I had trouble coming up with a logo, and thought about using a cannon in the design, kind of like Arsenal FC, a soccer club in London, who also went by the Gunner moniker. But I thought, maybe it should just be about the what we wanted the word to reflect, that we were highly competitive, gunning for the podium. In the end, I asked the company that we used to make our team kits if they could assist with a team logo for us, and they came up with the word Gunners in a fast looking script, with three stars above the name. They also suggested a logo having a handgun sticking out of the end of the “S”, but it looked really stupid, and it wasn’t what we were trying to express. So the Gunners logo with the three stars was our choice.
As we rapidly approach Ironman Louisville on October 15, we typically also make some t-shirts for ourselves and our family and crew of supporters that come along. My wife and I designed some cool looking shirts with the Gunner logo and the IM Louisville fleur-de-lis design similar to what they use, and ordered a few hundred dollars worth of shirts. A couple days later a crazed gunman went full gunner in his own way and mowed down 58 people and wounding scores more. What an asshole. He died too. He just got the order of who to shoot first wrong.
So now the question for me is, do I really want to plaster the word “Gunners” on my chest, and parade through 140.6 miles of Louisville, Kentucky? Not really. But yes, dammit, I do. Can I expect that people will understand the context of the word that we want it to portray, or will they look at it and say WTF? Is being a Gunner still bad ass, or just make me look like an ass? I’m not sure I have the answer to those questions. I feel like this guy stole something from me. But really, can I be upset about that when all those people in Las Vegas had their lives stolen from them? The answer to that is no.
I have a week and a few days to decide as to whether I’m going to represent the team name at Ironman Louisville. I probably will. I’m just bummed about the killings. But I know that I am a Gunner, and my teammates are Gunners, and we will all be gunning it on October 15, whether we are wearing it on our chest or not.
2 Swims – 5500 yards this week / 110250 yards total
4 Bikes – 82.5 miles this week / 10571 miles total
dread – /dred/ verb/noun: 1. To anticipate with great fear or apprehension (Google Definition) 2. The word “dead” with an r stuck in it (Chris Definition)
It’s interesting how one little change can cause me to panic over something that I can’t control. For this week it was the weather. The past three weeks we have had pretty good moderate, if not cool temperatures to train in. It has been somewhat enjoyable to bike and run in the day with temps in the upper 60’s and mid 70’s. But on the horizon for this weekend loomed record setting high temperatures in our area, several days bordering or over 90 degrees. And it happened on Week 27 – the dreaded Week 27.
I have followed the Be Iron Fit training plan for three races now and Week 27 is the one that I generally loathe. Sure we have been building up to this week, and truthfully I probably could have done the distance that Week 27 calls for in any of the previous three weekends. But doing it in 90 degree temps?! Yikes. I have gotten through this week before and I was sure I can get through it again. It’s not as tough as the race itself, for Pete’s sake. But the issue at hand was doing a six hour/100 mile bike ride and one hour/7 mile run in the heat. I was really dreading it this time around. Thankfully, my group of Gunner teammates had just the answer – suffer through this together. Here’s the low down on how we conquered the Dreaded Week 27.
The plan was to gather at Dave’s house in Dixon and ride his route, a route that I feel is very similar to what we will expect in Louisville – lots of rolling hills, followed by more rolling hills. The offer to spend the night there on Friday was made so that we could get an early start to our seven hour day, and I gladly accepted. I packed my junk up, double checked that I had all my junk, and had a dinner at a local pizza place with my wife Kari that only made me more anxious. The waitress was terrible and I was starting to believe that I may not make it there on Friday night. Quick pro tip – never tell the waitress that you need just another minute. To them people, just another minute means maybe ten. Whatever. We finally ate and I got on the road.
Upon arriving at Dave’s I was provided a comfortable bed, and the promise of a pre-ride meal in the morning.
I awoke at 5:30 am and got dressed. Upstairs Carla had oatmeal, bagels and bananas waiting for us. Thanks Carla! I probably ate more there than I do on my regular pre-ride meal at home. I certainly left with a full tank. Jeff showed up from Chicago just in time for some breakfast and small talk, and we slathered on some sunscreen and got ready to saddle up.
We hit the road at 6:30 am and it was 64 degrees. I actually felt a little cold and felt a little foolish for worrying about the forecasted heat. But as the sun rose, so did the temperatures. The riding was good, we reminded ourselves to save our legs for later, and slowly paced ourselves out to the first stop to refill our water bottles, a fire station in Lanark, Illinois.
Before we left, Dave had prepared for all of us a plastic bag filled with powdered lemon-lime flavored Gatorade. I joked that it looked like I was carrying a bag of yellow cocaine and almost took a pass on bringing it. I will drink Gatorade on my rides, but after a while all of that warm sugary Gatorade just doesn’t go down very well. I grabbed a bag as insurance, and I am glad I did.
At the first stop, I pulled out the bag and added some to my water bottles, now jokingly calling it “yellow gocaine” but I didn’t add enough. Now I just had dilute Gatorade water. Fortunately, I don’t rely on Gatorade for fuel, hydration or electrolyte replenishment. I always use salt capsules to keep my sodium levels up, and use gels for nutritions/fuel, along with water.
At several turns we were greeted with the possibility of some loose gravel on the turns and we did our best to warn each other. But occasionally we’d forget until after we passed it, but even then we would still shout “GRAVEL!”
I had been riding with Alex a little and he kept telling me about this hill that we would be able to scream down. I kept thinking that we weren’t going to ever get to this hill. But we finally did and it did not disappoint. I hit 45.8 mph going down it and pretty much had spun out my gearing. It was pretty exhilarating, and it ended too soon for me. It then dawned on me that that hill we just enjoyed will be the same one that will kick our butts on the way back. It did.
Our watches hit three hours just before we got to the portion of Dave’s route that included some serious hills to climb. Darn. Oh well. Maybe next time. We stopped for a little chat, a selfie and I ate my banana and some Clif bar.
THE 4 HOUR MARK
We made it back to the fire station in Lanark only to find that all of the doors were closed and it looked empty. That was a problem, as we needed to top off our water bottles with yellow gocaine for the remaining two hour trip back. I checked around back looking for a hose bib with negative results, and Alex knocked on the door of a business on the other side of the street. Turns out it was a realty office and one of the agents was nice enough to allow us use of their bathroom and water fountain. Crisis averted.
GUNNING IT BACK HOME
Dave, who is much better at judging the wind direction than I am (he’s a pilot, so no wonder) and told us that we might have to pick up the pace a little to make it back in six hours. The whole ride out I felt like we were mostly going downhill, and now not only were we climbing somewhat back, we also had a little headwind to deal with. Truthfully the wind was negligible, and the real issue now was that it was hot. We were enjoying ourselves so much that the heat really didn’t seem to matter. Dave manages his hydration much better than I do, and I tried my best to keep pace with his drinking, so I felt pretty good hydration wise. I think I stopped for five or six nature breaks and all were pale yellow, which was very good for me.
As we got closer to home, I could tell we were making a faster split coming back than going out, not just by effort and the fact that I watched our average mph climb from 16.5 to now around 17 mph, but also by the fact that Dave kept taking us on little half mile out and back trips on roads we didn’t ride out on. So I flipped the switch in my mind to forget about being back exactly at 100 miles (we turned around at 50), and just kept an eye on that 6 hour mark.
RIDE OVER – TIME TO RUN
We finished the ride in 6:02, covering 102.2 miles according to my gps watch. I was very pleased. Another 10 miles in that heat would have been doable, but I was glad it was done. The 112 miles will just have to wait until race day.
We seemed to not be in a rush to head out to the run, but we got around to it. I took some time to use the washroom and wash my face and neck off with some cold water. I downed a bottle of cold Gatorade (not the yellow gocaine variety for once!), and we swapped bike shoes for running shoes. The group headed out and paced ourselves fairly conservatively for the first couple of miles. Alex thought he would gun it a little more, but he quickly came to his senses and joined us. Carla came through and met us about 20-25 minutes into our run, offering us water and Gatorade refills which I happily took. Then Jeff hit the gas.
I hadn’t mentioned Jeff much so far in this recap, mainly because he was going along just doing the work. But now I knew that he was ready to rock and roll. He steadily built a lead on us getting a football field length or two ahead of us when we turned around at 30 minutes. Now it was Dave, Alex and I jogging together and thinking that Jeff was forgetting that we have a 3 hour run to do on Sunday. Jeff caught us and passed us easily. Now it was game on. It took me a while but I slowly reeled him in. I passed him with about a half mile or so to go and I got back to Dave’s house before him. But in all reality, he had run farther than me. He was in beast mode on that run. Well done, Jeff.
RECOVERING WITH SPECIAL SAUCE
After getting back, I chose to keep walking around to cool down while the others seemed to prefer to crash. Alex seemed to really be struggling. I keep hinting that he needs to pay more attention to electrolyte replenishment, but you can’t tell a young gun what to do. I hope he remembers what happened at Lake Placid last year, and makes the adjustment to increase his salt intake.
We went inside and showered up and was met with a great lunch spread made by Carla. She had made us all a variety of sandwiches and stuff to go with it and it was delicious. But the thing most interesting about the meal was the special sauce. I immediately got a chuckle out of this thanks to the movie “Step Brothers” where Brennan won’t share his fancy sauce with Dale. I have to admit, I wanted some special sauce on my sandwich. It was good.
After recovering with food, we went out to the garage to admire Dave’s new Corvette, gather our junk, and I threw about a million football passes to Max and Zach, which may have been the highlight of the day. I got in the car and headed home.
Before getting out of Dixon, I stopped at the Culver’s and bought myself a large diet Mountain Dew. I’m glad I did because I probably would have fallen asleep without the caffeine it provided.
As I was driving I got a text alerting me to the fact the the marching band contest that my daughter was competing at in Naperville had been cancelled due to the heat. I later learned that several kids and others were treated by EMT’s there, and the police told the school to shut it down. I chuckled at the fact that we just did seven straight hours and 109 miles of high level endurance activity. I guess we are ready.
4TH PLACE GOES TO…
Me. During the last hour of riding I was finding myself in the sweeper position quite often, trying to play catch-up with the other three. I realized at that point that I would most likely be finishing fourth off the bike ride at Louisville. I guess it’s just my riding style. I prefer to spin, and I am constantly spending large chunks of time in the small chain ring. Dave wouldn’t use that ring unless he absolutely had to. I prefer to save my quads for the run. And unless I gun the run like a madman, I am pretty sure I’m looking at finishing in fourth. But I’m totally cool with that. They are strong riders, and Jeff proved that he may rob me from my marathon crown at this race. It’s kind of cool that we all kind of have a triathlon distance specialty, and each of us have our dominant races. I tend to do well in the short stuff, and Dave is KING at Ironman. Jeff may very well be Dave’s best challenger this time around. Alex, well seeing that he’s the young gun, he’ll toast us all. He’s a lifer. He LOVES this sport! We all do.
THE SUNDAY LONG RUN
I was eager to get to the three hour long run on Sunday, because I didn’t want it to get too hot. The run started with a temperature of 70 degrees but warmed to the mid 80’s by the time I was done. It went really well. I’m surprised at how well I feel on a run the day after doing such a long bike/run brick. I turned around at 10 miles right at 1:30 and headed back home, finishing in 3:01. The only casualty was my left nipple sprung a leak. I was running along and feeling pretty good at about an hour into it when I looked down and saw that my shirt had a huge red bloody stain on it. That explained all the weird looks I was getting from people on the trail. I took the shirt off and rinsed the blood out with some water and made it home. All in all, a pretty good run.
2 Swims – 4200 yards this week / 97550 yards total
As I get closer to Ironman Louisville race day, the dread starts to build thanks to the massive amount of time the weekend training plan requires. This week was another 5.5 hour Saturday ride, with a 2.5 hour run on Sunday. But then my teammate Dave texted the group and suggested we get together for the Saturday ride/run brick. The plan was set to meet at my house and share a great day.
I took them on the same route that I rode last weekend, even though I did that ride in a little over 5 hours. I knew that we would ride a little more leisurely so we could chat and that the day was a little more windy than last weekend.
The ride went great, with no issues at all. We got to the turn around point at exactly 2:45 riding nice and easy. But I knew we would have to push pace a little coming back because we were riding straight into the wind that made that first half of the ride easy. It wasn’t too bad, and we made it back right at 5.5 hours.
The team did a quick transition to our running gear and I took them on a route I like to call the “Seven Deadly Hills.” That hour went by really quick as we chatted through most of the hour long run. We finished back home at an hour on the dot, with about 6.75 miles of running. A quick dip in the pool, some fruit and salty potato chips, and I think we were all happy with our day.
Sunday was back to the loneliness of the long distance runner, and I threw on my running clothes and hit the trail for a 2.5 hour run. Once again, the weather was awesome – cool, light breeze, and I felt great. I dialed it back to mostly a Z1 effort and got in 16 miles.
All in all, Week 25 was awesome thanks to great weather and great friends. I am looking forward to another group ride on Week 27 – the dreaded 6 hour ride.
2 Swims – 4200 yards this week / 87750 yards total
I resist looking ahead to the weekend workouts because I don’t want to know what is coming. Since last weekend was a five hour Saturday bike ride and a two hour Sunday run, I assumed that this weekend would bump those workouts another 1/2 hour each. I’m not sure what possessed my wife Kari to crack open my training book and look, but I’m glad she did, because she made me aware that I only had to do another 5 hour ride. Hooray! I would have went out and did the 5.5 hour ride without even realizing the plan didn’t call for it.
But five hours on the bike is still no walk in the park. On Friday I chaperoned the mega marching band at a local football game and there was a lot of standing, making my legs very tired. I was all prepared to have to labor hard on Labor Day weekend. But the gifts kept coming. The weekend was beautiful! Cool temperatures and mild breezes made for perfect training conditions. I started the ride with a one piece tri suit with a cycling jersey over it, with arm warmers and a long sleeve tech shirt, and gloves as I headed out and I was pretty chilled – it was 47 degrees! But 45 minutes into it, I was ready to lose the shirt and placed it on the ground near a stop sign. I came back and picked it up 3 hours or so later and put it in my jersey pocket. I did shed the gloves, but kept the arm warmers on throughout the ride for protection from the sun.
Saturday’s ride went really well. I made it through 83 miles last week and didn’t enjoy it much. But I managed to get in 91 miles of great riding in this time. I followed that up with a 7.25 mile run and felt really great through that as well.
Saturday’s effort was far from over though, as Kari and I had plans to attend the Barenaked Ladies concert in New Lenox, which meant doing a lot of standing on tired legs. And since it was BNL, I figured I’d be doing some kind of bad dad dance routine, and I did. I was somewhat surprised that my legs weren’t killing me. Sure they were a little tired, but not achy or sore. A great end to a great day.
I was expecting Sunday’s long run to be on some tired legs, but surprisingly enough I felt pretty good. I got in 15 miles in 2:18. Then I did a very easy spin over to Frankfort to watch my daughter and her mega marching band do the community proud in the Frankfort Fall Fest parade. I didn’t leave myself time to grab something to eat, but I took whatever candy I could get from the parade as I sat in the shade of a little bush. I spun the bike home and had a bowl of cereal.
I was fully expecting that this weekend would be laborious. But it turned out that it wasn’t that way at all. Maybe I should have titled this week “Not Laboring on Labor Day.” It’s really a testament to the periodization of the training plan. It sure is making me ready, not only for the race itself, but for each week as I progress. Let’s see if I feel the same after next weekend.
2 Swims – 4200 yards this week / 83550 yards total
It seemed like this week was a little bit of a hilly ride, with ups and downs aplenty. So I thought I would recap the happenings.
HIGHS: Rest day, baby! Eclipse day! LOWS: I ran 3 miles on my off day. Bummer.
HIGHS: A swim and a 8.5 mile run. LOWS: None that I can remember. Except maybe the swim. Yeah, I hate swimming.
HIGHS: My favorite workout of the week – the short bike/run brick. LOWS: The wife isn’t feeling well.
HIGHS: The weather this week has been GREAT!!! LOWS: Thursday workouts are the worst – a swim, a bike, a run. Makes for a long afternoon.
HIGHS: My mother-in-law Darla hit 70! Happy Birthday! And I got to greet my friend Rollie on the bike trail. LOWS: Missed the first home football game in which my daughter’s full competitive band performed.
HIGHS: Absolutely none. Well, that’s not true. I got to see the competitive marching band do their thing in exhibition after a 88 mile bike/run day. The ride went well in spite of the fact I wanted to kill people on the bike trail and clueless drivers on the road. LOWS: Idiots on the bike trail. Clueless drivers on the road. And I got pretty sick about training on that long ride. I got to the point where I just wanted it to be over. Happens every year.
HIGHS: I beat the rain (which looked like trouble, but never did rain) and got in a strong 13.25 mile run and a 45 minute spin. And I got a second chance to greet my friend Rollie on the bike trail! LOWS: Not being able to join my buddies in Chicago for the Chicago Triathlon. Next year for sure.
So, in all it was a roller coaster ride of emotion throughout training this week. I was ready to say I was done with it. But by the end of Sunday’s long run and bike, I realized that I had performed pretty well. A good recovery from last week. I’m pretty lucky that I can do this activity. I don’t take that for granted.
2 Swims – 4200 yards this week / 79150 yards total