140.6 miles (226km) to Freedom : Ironman NZ Race Report

The short version: I swam, I biked, I ran, my Achilles didn't explode...and I would do it all again if I had the chance...well all but that pesky little Achilles issue. The race left me renewed and feeling better than I have in months.


The Unedited LongVersion:

Teaser:
140km in the bike I was watching my hopes for a sub 6 hour bike split slip away...I had to pee but couldn't relax enough to "let if fly" on the bike, my full bladder was really hindering my performance as more and more riders went by. I began to think about the run coming up..."I don't want to blow up out here." I thought to myself..I began to think the inverse of Judi's little saying " I want to ride my bicycle, I want to ride my bike..." I was praying for Spa Road and the descent into town, when I would throw on my running shoes and know if I was strong enough...If my leg would hold up or I would be another dreaded you tube clip...but that was down the road...I needed to grab a wrist band and make it to the next aid station...precious minutes be damned.

After hitching a ride to the race start from fellow Competitor Richard from NZ and his wife,I filled my water bottles and began the long wait until race start...I met up with Rell from Oz ( who was staying in the room next to mine) and dropped my camera off to her boyfriend...it really sucked Catherine wasn't here...having a friend wait for you outside transition always makes it a little easier, also she's a freelance photographer so you know if you hand her the camera the pics are going to be good ( although Craig Rell's BF was a good shot.) Anyway as I stood in line for the bathroom one poor guy had his front tire explode, as he changed the tire I remember my front was a little low, I would check the pressure before walking to the swim. The nerves were setting in. I pulled on my wetsuit and grabbed my stuff for the swim, I lost my cap on the way down and as I made my way to the starters table one of the volunteers shouted "#122" and waved my cap above his head. I grabbed it and thanked him. Caroline from the Cystic Fibrosis Foundation gave me a hug for luck ( I donate to these guys every year.) I got my cap and goggles on and made my way toward the inside line of the swim. I bumped into Chris from Cali and we psyched each other up for the swim he was stoked and I sort of fed off his energy. I calmed down and began to joke with some of the guys around me. " Apologies in advance for any kicks or flying elbows." We all laughed we knew it was going to be Grecco Roman wrestling. The lights flashed 3 min...2 min...1 min...and then the cannon.


The Swim: Not much I can really say after the cannon went off, we all fought for position and by the 5th or sixth buoy I found a line. For some odd reason I couldn't hold to the inside this year, maybe it was the current or bad sighting but I seemed to always be about 50-100 meters wide. We made the turn around and I passed one pro( they got a head start this year 15 min. just like the states.)...but I was pissed there was one dude doing BACKSTROKE ahead of me. WTF? Me beaten by a backstroker? I had to check my watch at the finish because Mr. Perisol beat me out of the water....if I was beaten by a backstroker my swim must have been in the 1:15 range...I checked the timing gantry as I ran up to T-1 55:00 not as good as last year..but not too bad either.

Swim Split: 55:49

T-1: I'm never drinking a 2 liter bottle of water before a race as long as I live....

T-1 pretty uneventful except for the 400 meter jog up to transition. As much as the run sucks the people lining the course are awesome. I had a 2 minute pee break... my time was about 5 minutes but I figured if I peed then I would be good for the first half of the bike ride...
T1 Split: 5:32



The Bike: Da Kiwis and da Aussies like da hammerfest.

Heading out on the Taupo bike course is rough, you tend to sprint through town because you're feeling fresh and everybody is screaming for you. I was leap frogging with a couple of guys for about 20km and the pace was cooking ( holding over 20mph...pardon the conflicting measurements but the course was marked in km and my computer was in miles.) I dropped into another group of riders still holding a hard pace and I was impressed maybe a sub 6 bike split was in the cards then at about 35km...the granola I had for breakfast hit my large intestine... I needed to go and it was not the kind of going that you could let fly....I rolled through the aid station and guys ran through the routine "Water, Sports Drink, Chocolate, power bar, gel." "Bathroom" I shouted looking for the portolet. After a 3 minute "stretch "break and throwing granola on the list of things I will never eat pre race again...ever...until next time... it was back on the bike and back to hammering...part making up for lost time..part trying to stay in the top 10 in my age group...I had passed a few guys in the opening climb and was desperate to keep them behind. We got to the turn around in Reporoa and then it was back to Taupo for lap 2. It was about this time I was passed by Todd from Oz. Reasons why we will remember Todd. #1 he is in my age group. #2 competed in a pink speedo the entire day. We hit the next aid station and there was a little incident with a banana I was riding behind him when he attempted to place the banana on his person...afterward I shouted "Man I really didn't need to see that." I leaped frogged around him...about 5k later he went back around and pulled away. The rest of loop 1 was pretty uneventful...I cameback into town feeling pretty good a sub-6 hour bike split within reach...at least until I hit the hill the second time.
The hardest climb on the bike course is about 5km in, a nice 8-10% grade, the first time I went up I felt pretty good, this time my legs were feeling it. I was out of the saddle and struggling to hit 10mph..classic case of going too hard too early. I hit Broadlands Road and checked the speedometer still averaging 19mph..still hope for a sub 6 bike split. Got our first armbands and went on the "side trek" for the second loop. I tried to leap frog with a woman from Taupo ( they stood out with their sexy red race numbers.) I was still feeling good until I hit about 120km I had to pee...I'm not stopping before the turn around... I flew by the aid station and tried to let it fly on the down hill...no go...my bladder ached and the officials were out in force so no pissing on anyone's lawn unless I wanted a 4 minute stand down. I started thinking about the run as I hit the turnaround and it looked like my sub 5 hour goal was becoming a pipe dream. My legs were really tight and my bladder was starting to give me cramps in gut. My pace slowed as a pack of riders just chugged on past. 20km to the next aid station why did they have to be so far apart...we hit a section of newly sealed road and stopped for a second because I thought I blew a tire...hmmm..that field looks like it could use a little water...along comes Mr. Official on his motor bike... and I though better of it...15k...and it's all up hill....why? I started to repeat Judi's little "I want to ride my bicycle, I want to ride my bike." phrase to myself but as more guys surged around me and 6:10 was looking like it was going to be close I wanted only two things a toilet and my running shoes...The old guys started passing me "I want off my fucking bicycle." Old guy passes " I want off my fucking bike." Old chick passes "I want to put on my freaking running shoes." Passed by 3 old guys at once..."and pass these psycho cyclists hating life." it was about this time Gus from Mass. Came along side I decided to leap frog with him for as long as possible...it would at least keep my mind off peeing as I was pushing more fluids to keep from getting dehydrated....finally like an oasis in the desert it appeared...the aid station complete with an empty toilet....I could talk about the breaking of the Hoover Dam...but I'll just say I left feeling relieved... now that I was lighter for the rest of the ride into town I didn't feel so bad, but my legs were still lead blocks...my speed was dropping I wanted the descent so I could go faster and stretch my legs. When we hit Spa road I took it a little harder than I did last year really having to get on the brakes for the left hander on to Lake Terrace and toward transition. I slipped my feet out of the shoes but I didn't do the sexy dismount. The Achilles injury was playing head games I normally dismount left and I didn't want to pop the thing dismounting. So after a cautious coming to a stop and stepping off I made my way into the T-2 tent.
Bike Split:6:08:22

T2: A place where everybody knows... your name...

Ok to explain the Cheers reference... I run the local 5k in town as my last warm up run for this thing. This year know exception I meet a lot of the locals and a few of the volunteers I try to remember names and faces Lu ( competing this year.)and her husband Steve, Wayne another of the Iron crew. Doug from last year. Well some of the guys I met last year came over to me did the hand shake thing as I was preparing for war. I taped my feet up threw on a fresh set of socks realized they were too short threw on another set of socks, and headed out. I took some fluids and sunscreen and it stung my neck where I always get a wetsuit hickie...I made my way to the foot bridge nearly crashing into the railing they guy behind me was like " dude you go first you're on a mission." My run began in a hectic start.

T2 Split: 5:18

Run: Just keep running just keep running....

I knew going into the race it was not going to be a PR day on the marathon...my training was scant...the weather was hot and humid..but I still wanted to keep my sub 4 hour streak alive. So I pushed it I got my first armband. The spectators in town were screaming my name, the Girls from the Cystic Fibrosis Foundation were my own personal cheering section it definitely took away from the suffering...funny last year I felt like I was flying on this leg this year it was an aid station to aid station battle...coke , water, ice...bunch of screaming spectators, occasionally a smile...just keep moving forward. As I approached the turnaround I saw a lot of guys walking...especially guys in my age group..keep moving forward...keep running and pick them off. I made the turn around...and got passed by Jo Lawn...about 500 meters later I re passed her, then she passed again...for good. As we had gone through the aid station everyone was taking water and ice...the heat was feeling oppressive, as we made our way back to the airport..."just rain already" I mumbled to myself...someone up there must have heard it because the skies opened for about 5 minutes briefly cooling things...I flew on the way back to town picking off groups of walkers... my hips were starting to ache but my calves and heels felt fine I continued to go and pushed the fluids...at one point I felt nauseous and took pretzles to get my salt levels up...I ran past the special needs bags and got my second wrist band. I passed Chris and he ran along side...he was like "Dude you're kicking ass I'm not going to be able to hold with you for long but keep it up." Chris dropped back and I surged forward...each km each aid station the same routine...in my head the clock ticking down...20km to go...15km to go...people cheering me legs growing weaker then a little pressure in the ankle...oh no not now...not this close... still running the turn around 12km more 7 miles almost there.The airport hill aid station again...10km...down hill into to town the crowds cheering the high fives..almost out of the woods...just silently hoping my aching legs held up. 5km to go..please... make it please make it...I look at my watch 3:45...it's not going to be a sub 4 hour day.I pass 2 guys with in a 2km of the finish they pass me on the chute as I take some time to enjoy it giving out high fives, I shoot past a guy and his daughter running down the chute.I break the tape and shout "Freedom!" Freedom from ALS maybe, Frredom from CF, possibly...Freedom from having to run another km...yeah but maybe it was more a freedom from doubt, from uncertainty...this year was different than last year...it hurt and the outcome was unknown until the end. It wasn't easy, it was work and it was worth it. It was a decent day 11:17:10. 3 minutes slower than last year with my slowest ever marathon 4:02:05...part of me was a little disappointed the other was estcatic that I did decently with very little training. That despite everything I made it, I finished in one piece and still felt good enough to limp back to my hotel, stopping along the way to encourage others in. As one competitor said "there are others out there who will never know what it's like to finish in daylight." I've been blessed in that I've done it twice.

Run Split 4:02:05

Overall time 11:17:10

Overall Place: 388th

Age group Place 8th ( Kona slot rolled to 5th spot...maybe next time.)

Now it's back to real life. I've got some summer races to train for, a degree to earn, work, bills...it just all hits so fast. It's like race day...time just flies by and suddenly it's here and over before you know it. My second experience in New Zealand was a little bit more memorable than the first I was a little crazier (ie a crazy night post race...what happens in Taupo stays in Taupo?) , met some more memorable people, set a land speed record with Frank from Taupo to Auckland, might have gotten a crew gig for this thing next year, and now am planning for trip number 3...hey I want to have this thing planned out early...

The Thunder from Down Under.

R.D.

Less that 24 hours to go...

Well the nerves have settled mostly after reading my post from pre Hartford. I'm number 122 so if anyone has nothing to do at the office tomorrow afternoon feel free to log on to Ironman live and follow my progress, take bets on if my leg will survive, finishing time, number of Aussies that will beat me/I will beat, Kona slot....etc.

The bikes been checked in and the weather seems like it will be better than last year...just need to fill my special needs bags.
I should have photos posted up on Monday ( here so Sunday night for you guys in the US and A)

Bjoern I'll throw a couple of entries in for you...maybe we can get the Howe brothers here next year for a CCSU reunion.

Last night I sat down after the carbo and reminded myself that the race is the fun part...all the crap it takes to get here is hard...but those 9,10, 11 hours on race day are what it's all about.
Hopefully when the dust settles, the pain subsides and enough miles have gone by I'll have a slot to Kona...otherwise I'll just had another good race...tomorrow is all about finishing, erasing that bitter DNF that ended my 2008 tri season...It's another day at the office, a long brck if you will, granted I'm riding on the other side of the road and a bunch of people had the same idea.
Now it's off to meditate get myself away from the insanity for a few moments to breathe and relax ..to remind myself for a moment that triathlete means a person who does triathlon.

Ready for Ironman 2.0
R.D.

T-minus 48 hours

Today was registration day. The day you get that little braclet with an m-dot that confirms what you already know you are an athlete. The nerves are starting to build as I ran through my gear checklist in the hotel room...wetsuit, goggles, cap and chip in the swim bag. Taped the bike numbers and put my bento box on the stomper, tested the wetsuit in the endless pool and got some quick free stroke analysis packed my run gear bag, complete with medical tape to avoid blisters like last year, figure there is no way in hell I can't find a roll of medical tape in transition.

I met up with Catherine this morning she couldn't stay long as she had to be back to help photograph a wedding. Found out one of her friends took her on as photographer instead of a bridesmaid...she was like "what gives?" Cat I'd make you my groomsma..woman if I ever decide to get hitched...which is probably never...but the thought is out there....also her boyfriend is a lucky man as she is into muscle cars....goddamn it why can't I find a girl like that in the US who isn't hitting on chicks too....

I ended up getting a new wetsuit as my old one was in need of repair...I managed to upgrade to a Blue Seventy Helix for $200 USD by donating my old one to their Tri NZ charity, they'll patch it up and give it to a kid like me when I was just starting out and hopefully he'll kick some ass earn a pro card and one day I'll be seeing him fly by me at Kona. The circle of Karma.

On the souvenir front they didn't have sling bags only green style shopping bags and backpacks. I need a new backpack so it's all good. Jonathan expect the shopping bag in the mail.

Bjoern I got stickers for the bike case and even more to boot.

Catherine as soon as they start selling the finisher's t-shirts..I'll send you one...just so that way you can gloat ....um...just be careful I don't enter you in the drawing for a free entry into this race next year...actually Bjoern, Jonathan...you guys want me to throw you in the drawing?

Everything else is falling into place...just have the carbo load tonight I managed to hitch a ride with some dudes from Singapore...

I got a pre race massage and a pre race triggerpoint demo needless to say I was tight as hell but it loosened me right up.

Well that's enough from me...I've got some carbs to munch.

Smoke on the water.
R.D.

Bob-o's Back....

Well Hello New Zealand, it's been a little over a year since I graced your soil and I am back... jet lagged, hoped up on enough caffeine but I'm back nonetheless....

Alright posting on 4 hours sleep is not a good thing but I figure if I can get myself to crash it'll be ok.
Landed this morning at Auckland took a rather amuzing bus ride with Frank ( head of Ironman NZ's transport service.) and Hayden caught up with Ken and a few of the other athletes then got to check out my digs. They're nice and the hotel owner's kinda cool but there's no AC...and it's 80F over here. For all of my New England readers who are getting buried in a foot of snow...my deepest apologies...granted I'm secretly hoping it all melts by the time I get there. But for right now I'm enjoying sometime in the warmth. I managed to get the bike case open with the help of some paper clips granted the handle was once again shattered by TSA... regardless. I met up with a few of the remaing staffers I know at the Times, funny I sort of new the way to that office like it was the back of my hand. The Stomper has been reassembled and has been inspected so it's set for race day. All that's on tap for now is dinner and a quick grocery run and then sleep.

Chillin' in the Southern Hemisphere.
R.D.

The Half way point.

As I sit here writing this I'm at LAX I'm surrounded by a lot of business travelers, cell phone talking teeny boppers and screaming kids...man they'll let anyone into the Admiral's Club nowadays...like scruffy looking triathletes from the East Coast that fly economy...seriously what is the world coming to.

Well my travels to JFK and Beyond were uneventful except I left the key to the bike box in my car. Luckily it's a simple lock and a regular screw driver will do the trick...or TSA will have added another scar to this well traveled case ( note: starting an active giving site for the buy Bjoern and Bob a new bike case fund.) Oh there was no extra charge for the case...two years in a row I am the Ben Gordon of baggage check! ( I would have mentioned Thabeet but he is nowhere near the prowess of Ben Gordon in his UConn hayday...ok random mentioning of UConn Basketball in a travel post done.)

Flight wasn't too bad granted I think I might have started spitting Lil' John's "Role Call" in my sleep. Also there was this 2 year old on the flight who was screaming every 5 minutes. Thankfully I had the i-pod on high.

It is a beautiful day 80F (26C) in LA and if it wouldn't be a comedy of errors getting through airport security or just general fear of having my carry-ons stolen I would be tempted to get out and run...instead I'll just sit here and take advantage of the complimentary internet and beverage service.

My flight leaves in 4 hours so my next post will be from the Land of the Hobbitts, and as Pants once stated " Nothing native can kill you." Now I've got to recharge everything and prep for 12 hours over the Pacific.

The Riff-raff that somehow sneaks into fine establishments.
R.D.

That coaching gig in July....yeah...uh ..well...& Packing adventures...

Well I lost the coaching gig in July and August as there was not enough interest in the tri camp...stupid economy....the plus side from this is I can reclaim my vacation days...

Last night I decided to pack the bike myself...read Al was out of town and Dave was going to charge me to pack it. so after a late night of classes and budget crunching with Bjoern and Erik...Erik being the new President of the Central Tri Club, I got home at about 11PM and decided to pack the Stomper.

I managed to tackle the tricky business of getting the handlebars off, the front brakes, the seat post, derailleur hanger ( Dan told me to take this sucker off last year unless I wanted to risk cracking the frame.) But I almost had a Speedy Claire moment with the pedals. ( note this is an old post...she has since mastered the art of bike packing.) I managed to get one off relatively easy, the other took some torque. Turned it one way wouldn't budge, tried the other barely moved, finally contorted myself over the bike and got a cloth to grip my bike tool and after about five minutes of battle my pedal and crank parted company. Total bike dis assembly and packaging took about 15-20 minutes. Then began the 2 hour, epic of how do I make my pump, nutrition, water bottles, and spare parts, fit in the case and not go over the 25kg/ 50lbs. weight limit, as well as wrap and protect crucial exposed moving parts. Hence it was 2 hours of taping, wrapping, compressing, adjusting, and weighing by feel.

I also packed my carry-on. I remember the fiasco that awaited one poor guy last year when his luggage ended up on a different flight and his bike and wetsuit didn't show up until day of check in...hence everything I need to race but the bike ends up in my carry on...shoes, helmet, wetsuit, tri suit. If anything goes wrong it's a hell of a lot cheaper and relatively easier to have to try to rent/ borrow just a bike at the expo, than to have to buy/borrow/rent ALL of the necessities. I also bring about 2-3 days clothes, easy in a warm weather environment cargo shorts have atleast a 2 day lifespan, and basic toiletries.

Tonight, I haven't trained in about 3 days, I would like to get a half hour run in this afternoon, but if I can't no biggie...I'm tapering, besides I have 5 days that I can do some light running, and cycling in a warm weather environment. I need to finish packing, and then I'm taking my sister out for her birthday.

Part of me is a little nervous heading into this, my run training is nowhere near where I would like it, but for as weak as I feel there I know my swim and bike are strong, hopefully the racing gods will smile on me and I'll be able to go a tad bit faster than last year. For months this has been a distant thing, and uncertainty, a maybe, as I packed last night the reality set in that this is really happening....I just hope the prep and the sacrifice was worth it.

Hoping re-packing in NZ will easy as it was last night.
R.D.

Ironman New Zealand Update: I'm Freakin', Freakin' Out Man!

Judi commented that I was sitting there with 9 days until my flight and I wasn't freaking out. Which she's right I wasn't ....now here it is 4 days before my flight and now I've hit freakout mode.

Reasons:

• Tri Club budget is due I have to get intouch with Jane to see if it's ok if I make Bjoern Treasurer...otherwise I have to use doctrines of executive power..man it's good to be President.
• Get to the shop and pack my bike.
• Pick up shorts from Modells, Sports Authority, or Dicks... any where cheap...I really hope they're running that 2 for $24 sale again....check the website..nope damn you economy!
• Retrieve my suitcase from home, clean it so it doesn't smell like mildew, pack.
• Christina's birthday is on Friday...so a combined birthday/ farewell dinner with her and Melissa.
• Two bills are due while I'm in NZ thank god for online bill pay :)
• 5 page paper due for history of Germany class...thankfully it's only a 5 pager...man in high school that seemed like a lot...
• Shave my legs before flying down or night before the race, that is the question...
• Somehow have to fit two swim sessions, two runs, and a couple of short spin sessions in.
• Jot down all my contacts for this gig.
• Call my bank's ATM department and let them know I'll be out of the country....I wish we had better hold music....alright did as I typed this.. that was easy...
• Price out compression socks... I heard they're good for recovery.
• Flowers for the lady at baggage check...maybe that'll get my bike on for free :) [just kidding on this one.]
• About six billion other things weighing down on me.

I know a lot of these are much ado about nothing but at least spouting them off keeps me from getting even more gray hairs, that and it makes them real to me. It's easy to put off something that's just a thought, it's much harder to put off something you write down on paper.

I've just got to settle down and take care of the list. On a more positive note some of the work that I was going to have to rush in to my professors this week has been pushed back, until after NZ....whew...also my income tax refund will hit any day now... a huge bonus.

I picked up a cold from my Grandfather... I know hell of a going away present...but I've been treating it with cough drops and orange juice...maybe increased vitamin C will compensate for lack of proper sleep and nutrition. ( I'm on the college student diet, where the 5 food groups are caffeine, grinders, pizza, fruit, and whatever's in the vending machine.) Also I don't know why. but I sleep like a baby on airplanes...maybe it's the idea of if the thing explodes/crashes while I'm asleep I won't feel it, maybe it's I'm just an easy going traveler, I don't know but I won't knock it.

So that's all from here

R.D.

Also I have not been put on TSA's DO NOT FLY LIST so apparently Barack Obama does approve of me going to New Zealand ;)

Ironman New Zealand Update: My leg survived 18 miles bring on that marathon!

Well today I decided to take advantage of good weather and decide to put a little "insurance policy" in my legs. Stupid, too type A what ever I needed to know how my freshly healed Achilles would handle 15+ miles. I needed to know if I could run that marathon in Taupo or resign myself to walking with a glow stick. So I decided to loop it from home. the first sign of any discomfort on the 2nd loop and I could bail. Loop 1 went well. The pace was easy kept hydrated, and listend to the body. The hips were a little tight and all the pressure seemed to be in the front of my legs instead of the back. The second loop was slower and I decided to bail on to an easier loop( my legs were feeling tight and let's face it 18 miles two weeks out was risky enough.) I managed to complete the run in 2:41.29 or at roughly 8:51 mile pace, roughly the same pace as my marathon from last year. I stretched and iced, and took precautionary anti inflamatories. The ankle is feeling pretty good although after the Ironman I'm not running for a month, figure that will give it plenty of rest to before I tackle the summer season. I'll spend time in the weight room and on the bike post Ironman, getting myself into better shape. But that's for another time.
Right now I've gotten that pesky long run out of the way and now I can taper with piece of mind.

Feeling good.
R.D.

Ironman New Zealand Update: 9 days until I fly out.

And I still have a lot of training on tap. The weather sucked yesterday and I slept through my alarm so I didn't run. Today I'm thinking about foregoing my swim session to get some miles in on pavement, and the trainer. Saturday I have either a long run or a long brick on tap. Sunday depending on the weather will be my last long ride, then next week turns into swim /run focus maybe a Tuesday or Wednesday pre-bike pack trainer session. I'm hoping to get at least a 15-18 mile run in before the Ironman...I'm hoping it's not over doing it as I've only been at about 10 miles since the injury. Tonight will be about 6 miles maybe more if I feel like it...although one part of me is thinking the track or treadmill might be a smarter option...but I hate the treadmill for long distance. Saturday is going to be my long run...go until I feel confident. Figure a 40-50 mile ride at the lake and a 15 mile run....but it depends on time. Sunday a long ride hopefully 6 hours on the road or a 6 hour trainer if the road sucks. Then clean the Stomper and get it ready to pack. Next week they're talking rain/ snow and 40F highs Just scoped out the forecast for Taupo, rain this weekend then 70's and sunny...perfect racing weather.




For the first time in a while I'm actually feeling excited to race.


I went down to the Bike Rack in Waterbury yesterday, and Al fixed my bike. My brake cable was shot so we changed it out along with the rear deraileur cable and made some adjustments to the front deraileur. He spouted a litnany of explictives and how internal cable routing has him to the point of commiting cycling ki supu: Riding a fixed gear down hill on to a highway at rush hour.( I know I spelled ki supu wrong and now some samauri warrior is going to make me perform it to save the honor of my grammar school teachers.) Regardless the Stomper is in tip top shape and should fly in NZ.



As seen by the pictures in my previous post I got a haircut, personally I think I went a little too short on this go round but maybe it will aid in aerodynamics.
Now I've just got to start packing....

R.D.

Pushed! and the 2nd well ok we're in 09 so I guess third Annual Freeze Your Beans Ride

Well after finding out one of the girls in my history thesis course speaks fluent tri geek, we decided to meet up at the CCSU pool for a swim workout last night.

After deciding to split the lane, and getting the whole" you'll probably lap me spiel" we started on a 500 warm up. Now from what she was telling me pre workout I was expecting her to be 5-10 yards behind...she's a former competitive swimmer so I wasn't expecting to lap her. That entire 500 we were lead swaping. It was going to be a tough night. Now normally my training partner was doing between 2500 and 3500 yards, with my Ironman training I've been pushing 3500-4500 yards, so after we got through the warm up (500 Free on 7:30- 300 kick, 500Pull on 7:30, 5x100 Drill/swim on 1:35, 200 kick) we decided on a main set of 4x500's on 7:00. The first one was pretty fast I did it in 6:45:11 and she was right on my heels coming in at about 6:46-6:47. The second I held a 6:45:71 and she was in a little further behind about a 6:48, 6:50 she decided to warm down and I went on with number 3 pulling a 6:45:61. I flaked after this as Bjoern needed help moving in to his new place so 3500 yards wasn't a bad night.

Come one come all to the Second , well technically Third Annual Freeze Your Beans Ride!

Bjoern, my classmate, and I will be riding at Waramaug this weekend. She's itching to try out her (ugh) Cervelo P2C, Bjoern wants to get on the road and I'm getting tired of rolling solo for hours on end. We'll be leaving from the town beach at about noon....don't know how long we'll roll for but if anyone else is interested in showing up for a few loops the more the merrier. Coffee at DD or Marty's to follow depending on time.

When: Feb 15, 2009 12PM

Where: Lake Waramaug, New Preston, CT leaving the town beach accross from Doc's resturant.

What to bring: Cool weather cycling gear, nutrtional products, essential repair gear, NO SAG vehicle provided, positive attitude and desire to ride for a long time.

Warning Disclaimer ahead!!!!
Disclaimer: This is a loosely organized training ride. It is RIDE AT YOUR OWN RISK!!! Hence if you do something crazy, like ride with no handle bars, try to use a unicycle, play chicken with motorists, or the planets align in the wrong formation and you crash I am not responsible/ liable for any damages/ destruction to person and/or equipment. By showing up you assume the philosophy of Shit happens and will not sue me for anything that goes wrong...plus I really don't have all that much you can sue me for..I mean if you want my ancient laptop make me an offer.

OK Disclaimer Done! In today's sue happy enviroment I have to cover my bases.

Alright that about covers it. Tonight after class I have another pool workout on tap with some lifting. Tomorrow an early morning swim session or Trainer session and an evening run. Friday Masters. Saturday I'll pobably cram in a brick most likely in Middlebury or Wolcott, figure a 30-40 mile ride and a 6-9 mile run depending on road conditions and the ankle. Sunday the above "Freeze your beans off".

That's all from my neck of the woods. Now I've ot to go figure out this online free version of Turbo tax...so I can get my refund.

R.D.

Liberation! Ironman New Zealnd Update: Race numer in.

Today I rode 40 miles and for the first time in 3 weeks let my running shoes hit the pavement for a good 6 miles. The ride went pretty well although I averaged .2 mph slower than my 70 miler last week. Maybe it's because I didn't fuel properly but I couldn't feel it. Regardless the ride portion went well.

The run, well once I got over all the crap about " when you tendon snaps it's going to feel like someone hit you in the back of the leg and then unbearable pain!" I stretched out and start jogging. I took my run out very conservative as I ran the route of the original Nutmeg State Half Iron Run leg. I had to be going 9-10 min. mile pace keenly aware of any sort of pressure on my left leg. For awhile I looked down at my right leg, it seem to be just going along for the ride while my left leg was taking all the abuse...regardless I'll worry about that as my strength returns. As I shuffled along into the darkness, part of me thought about how much I had taken running for granted. It was something I could always just sort of do...well ok I'm not Prefontaine, or Rodgers Rop but I do alright..and except for this little bump and a case of Wrong F**king shoes in High School I've pretty much been injury free. I finished my little 6-7 miler in about 58 minutes, slow but no pain, or increased inflamation in my leg was a good sign. Tonight ice, stretch somemore, anti-inflamatories, and triggerpoint...then try again on Monday night another 6-7 miler at CCSU. It felt good to run again and hopefully it will stay that way.

R.D.

Also on a sort of related note my race number for the Ironman is in I'll be sporting number 122. Part of me is kinda glad for this it seems whenever I wear number 22 or 23 I always have a good race.

Long Day in the saddle

Well today it was actually warm 40F (4C) so I skipped church and went up to Lake Waramaug and got some much needed time out side on the Stomper. Let's face it bikes are not meant to be kept indoors and hooked up on trainers they are meant to be taken out and ridden and ridden hard..and that's what happend today. My ride went on without much drama, although it didn't seem like it was off to a good start...about 2 miles in while slowing up to let a car pass my back wheel hit an icy patch and started into the death wobble...how I kept the bike up right I have no clue but I did, I didn't crash and kept going...for 69 more miles. 71 miles ( 113.6 km) in 4 hours at the average speed of 17.7 miles per hour ( 28.32 kmh). The ride was better than I hoped for especially with all that's happended in the last month injury wise, speaking of that it's almost healed...and the stretching, and moderate exercise routine has helpped it. ( ok so I was doing most of the exercises at body weight since I haven't been able to get to the weight room..but even just the motions have helpped.) Also I managed to get a good deal on a value pack of Sharkies and gallon bottle of gatorade so I'll have fuel for the next week. But regardless, if nothing else I know my leg will survive the swim and bike portion so all I have to do is ease back into running and I should be good to go. This week they're talking snow on Tuesday...and a lot of it...but next weekend looks to be about as warm as it was today so if I can get a few more good days on the road I'm confident that I'll set a PR on my bike leg. Getting this ride in really helpped boost my morale because for a while it looked as if I might not be able to get the bike training I wanted for this race in.

Feeling Stoked.

Ironman New Zealand Update: :Put up and shut up.

Well after reading through alot of posts from last year, I have spent way too much time worrying about whether or not I'll be in shape for this shindig, instead of just doing the work to get myself in shape. Well that ends now. I've got 5 weeks to do the work. Running I'll worry about that when I heal, I'll be ready to go I've got strong base. The swim....hahahaha my age group will not know what hit them, hahahahaha! The bike this is my golden opportunity so stop dilly dallying and bitching on how you hate the trainer and either ride it or bundle up and ride outside. Grow a pair, HTFU, stop bitching and start training like you mean it. Rehab your leg so you'll be ready to go and keep following the Angry Regiment so you will get harder, faster, stronger. You start running again next week you've got running partners at CCSU to help you. Cycling Claire's getting ready to ride again, Bjoern's back no excuse not to find someone to ride with or spin with. Swimming well the pool is open late, screw the guards and not wanting to be "that guy" that stays in until 11:00PM if anything they'll get paid more for it. So instead of lamenting about being undertrained try to get what you healthily and realistically can done. Can't get a 100 mile out door ride in then opt for a 5 hour trainer session, can't run, bike and swim...do the work get it done and go kick some ass. (insert Howard Dean Yell here!)

Going to be eating nails and crapping thunder.
R.D.

Game on.

Well today I start what should be my final undergraduate semester at CCSU...Game on Academia!
This weekend my plans for a lot of riding were killed by somewhat cool weather. Sunday I did manage an indoor swim/bike brick, granted I did nowhere near the mileage I wanted to on the esspresso bike. I think I got about 30 miles in on the bike after a 2000 yard straight swim. This weekend it's going to be in the mid to high 30's so that will make riding a little more pleasant....at least until I hit that 20mph head wind at the lake...well I'll be one step ahead in Taupo where the wind is equally as strong. Also only 10 more days until I can throw on the running shoes again...I can't freaking wait....granted I have to build the mileage a little more cautiously than I'd like unless I want to be remembered for an infamous crawl to the finish line and a wrecked season.

This morning I went for a 3000 yard swim, not too bad of a day. This afternoon class until 9:30PM Tonight after class more stretching and Trigger point goodness, and tomorrow a morning spin, work ,class meet up with Angry for some rehab work and then maybe some more swimming or spinning. Saturday/ Sunday as long as the forecast holds I'll be riding outside... as I have been dubbed by some of the runners in the greater Washington Area..that nut out on his bike...ahh to know what most people think of the state of my mental capacities is interesting.
So as of right now the Ironman is happening...my mileage on the bike has been disappointing but it was disappointing at his stage of the game last year as well....I'm a little not so much worried but concerned about my run, granted I feel what triggered my injury was a combo of factors:

Weaknesses in the legs and hips, not doing my usual animalistic runs during the school year, going too hard too often on the treadmill, a hex placed on me by some Maori Medicine man ( stay tuned I've got a comic post about that theory including a youtube clip.), carrying my life stress in my lower body....afterall I've trained like an animal on natural or at least quasi-natural surfaces ( ie asphalt.) and not really had any major issues, maybe this is the last of the 2008 crap purging itself from my system...and a good result "Down Under" will springboard me into a more positive 2009.

Well that's it from me I've got to go negotiate my brother as collateral at the bookstore.

Bring on that thesis!
R.D.

Ironman New Zealand Update: Diagnosis Tendonosis

Well upon visting my Ortho, who is partnered with two crazy triathletes, I got the diagnosis of what is going on with my embattled achilles.
Tendonosis or micro tears in the tendon from overuse,improper stretching, weak f**king hips, a right leg that just seems to go along for the ride, yesterday as I did lunges I noticed my right leg was significantly weaker than my left,hence comfirming the fact that whatever injuries I've succumbed to are result of improper technique or overcompensation.

Doc: My advice no running for 3-4 weeks or the swelling goes down whatever comes first.
Me:But I've got a marathon in 5 weeks
Doc: If you run on it you could rupture it there is the same likelihood nothing could happen to it. How do feel about anti-inflamatories, most athletes hate them because they disrupt muscle building.
Me: Will it get me on my feet any faster?
Doc: It could..
Me: so 2-3 weeks instead of 3-4...
Doc: It might but it is imperative that you don't run until the swelling stops.
Me:What about cycling?
Doc: Swimming is best as long as cycling is giving you no pain you can do it.
Me: So I can ride my bike?
Doc: As long as it doesn't hurt just don't run until the swelling goes down.

So I've been put on the mother of all anti inflamatories given an orthopedic insert and the don't even think about running for at least two weeks regiment. From what the X-rays say early RICE and lighter than normal training helped but the green light has been given to me to ride until my heart's content and to swim like a mofo..so I'm essentially on the Normann Stadler Ironman plan. Swim like a mofo, bike like a beast and oh yeah hang on for that little marathon at the end. Next week I'll assess the swelling if it's gone I'll begin to run again otherwise so begins post on weekly assesments of my ankle. Answer to my prayers would be one week, most likely senario it'll heal in two weeks, things will be a little difficult if it's in three and I might just be walking a marathon if it's four. Taper, what the hell is that?

So begins cycling focus....Today since I was able to get the day off fromwork part of me wants to roll in the outdoors but daylight is rapidly fading.. so I'll go to the pharmacy pick up my script for "Mother of all Anti- Inflamatories" and ride the spin bike with my orthopedic insert in my cycling shoes. This weekend looks good so anyone in the greater Hartford, Boston or New York area looking to freeze their beans with me in the great outdoors is welcome to ride with my Saturday afternoon or Sunday Afternoon...Saturday looks like the better of the two days with temps close to 30 Sunday is supposed to be frigid.

Well that's all from my neck of the woods...man if only I saw the doctor sooner....

Looking for snow tires for his bike
R.D.

Back in tha Saddle again....

Well today, much to the chargin of my Type A you need mas milegage muy pronto side, I started to train my cycling again. I got in to the saddle on my trainer warming up in the little ring 15 for about 15 minutes including 1 leg drills and then spun steady for 45 min switching through gearing...I got through the 60 min. very little tightness or pain a good 10 minutes of stretching and my leg feels just about normal. Tomorrow they're forecasting snow, if it doesn't loops of the lake on the Stomper, if it does then I'll be running my 8-9mile loop of the town...Tuesday classes start again which means I'll need to become type A organizing the time to workout,around work,classes and classwork. Bring it on! But in essence I feel good if the weather can co-operate with me I'm confident I'll be ready to throw down my A- game in 5 weeks.

Feeling Reborn
R.D.

Ironman New Zealand Update: Past the point of no return....

Well Today was my deadline to bail on Ironman New Zealand...I didn't so now in the words of Survivor "there's no easy way out." It's put up or shut up...go hard or stay home, man up or wuss out, evolve or die..etc..etc..

I have to pay for my flight ( which is getting cheaper every time I look at Air New Zealand .com now down to under $1300.) and pay off my hotel, which will actually be cheaper than last year, granted I'll be working without a net (ie Ken Glah's staff) in Taupo this year, if I make Kona I think booking with him will be a smart investment but I'll cross that bridge when I get there. Right now I've got to trigger point my IT band with my wonderful tool ( ie former fishing pole holder made of PVC pipe.) and get my training in gear. Saturday and Monday are looking like my best days to ride but it is supposed to be bitter cold, and brutally windy...man 40F and raining sounds like an upgrade, the trainer is aggravating my IT Band and it's bad enough I went 6 days without running 6 days of no riding and running would be suicide but it might be a reality if I can't work this issue out...or maybe it would be the rest I need. After swim practice my coach aka Stef noticed how swollen my ankle looks I've decided to bite the bullet and let my doc look after it, if it's just a bruised tendon it will hurt but I can probably run on it if it's a tear well as the Aussies say "I'm in the shit mates." Regardless Taupo is definitely happening barring New Zealand somehow sinking beneath the Pacific Plate and becoming magma...even if that means I'm walking the damn marathon...mediocrity be damned.
Hopefully the prognosis from my doctor will be good, and I'll be able to get back on the road soon until then it looks like it's going to be a lot of pool and bike work if the leg allows.

Well that's all from my neck of the woods, my swimming is looking solid and hopefully my running and biking will be back on track.

Cheers,

R.D.

Edit: Achilles Mystery Solved..maybe...

As I sat at my desk this morning thinking about what I could have possibly done to hurt my ankle it dawned on me. Last year while Spinning at Newington Bike I noticed my ankle got a little tight after the workout. Didn't spin for a week, problem healed. Fast forward to this year...the weather has made Siberia look like St. Martin. Riding the trainer like it's going out of style.The ankle acted up after a 12-15 mile run but I had been doing 2 to 3 8-9 milers a week before progressinging up, granted I did roll the ankle a little bit. but I've rolled my ankle like that before with no real issues. Running progressing conservatively, ankle always flares after spinning, doing more spinning than normal ankles hurts worse than normal 2+2= spinning is what's inflamming my IT band hence inflamming my ankle. Solution stop spinning let the IT/ ankle heal then get back into it. Still going to the Doctor on Monday to make sure I didn't screw myself up that bad.

Ironman New Zealand: 6 weeks out should I bail?

Well upon looking at the calendar Ironman New Zealand is 7 weeks out. Part of me is in panic mode, my training has reagally sucked, the weather hasn't cooperated and now I'm debating sending an email to the race office on withdrawing. I 'll toss up the big reasons why I'm consumed by fear at this point:

1. The weather is supposed to go from seasonably cold to hunt your own mammoth. This week they are talking temps of -10 and I don't mean -10C. I haven't been able to break out the bike in weeks and I'm starting to worry that 3 X 2-6 hour trainer sessions a week isn't going to cut it, I need to man up and get outdoors but at the same time, I don't want to risk injury, illness, or frostbite.

2. My little Achilles issue. Well it turns out weak pedal stroke and working the treadmill hasn't really helped it any. Likewise it hasn't gotten worse. This week I'm going to try to get some miles in the legs...but if it hurts after this week status for racing could be doubtful.

3. Deadline to withdrawl with any sort of refund is Wednesday...if I'm going to wuss out I at least want my money back.

4. Hopefully my last undergrad semester: This is going to be the biggest academic semester of your life, you need to focus on the books buddy, and then when this one is done you have to start looking at grad school, or med school, or law school, or getting a good paying gig, and not to mention your own place, plus take care of your parents, siblings, get a hair cut, pay off this that and the other thing and a billion other things that should all be your number one priority right now.....

These are probably just my normal pre race fears that I usually vent to my friends or sisters but I'm starting to feel afraid that maybe I won't be ready in time... my base miles over the summer have carried my fitness, but complex personal issues, have killed my training in the past few months. My swimming has been pretty stellar my running well I haven't had any decent run training since the begining of break and then my achilles flared up. Cycling well...I'm starting to think Coach Troy's base builder is too easy....and the couple of times I did get out I only managed about 35-40 miles...before darkness set in granted I was averaging 18-20 mph. This weekend Saturday is supposed to be clear and so is Sunday but temps are supposed to be about 20-25F I've never ridden in under 30F weather and part of me is afraid to try. That 30F threshold seems to be the point in which all sane cyclists head indoors...but then again who ever said I was sane....


I said it before and I'll say it again Fear maybe healthy but it sucks.... balls!
(sigh)

On the positive side of the news...

Claire Bad Ass Mo Fo broke 4 hours in the Disney Marathon and beat her HotFurd Time...that coming after running the half in a blazing 1:46 yesterday. Runner Gal and the Cranks had decent placings too and no word yet on if Angry Runner manager to find a host for his offspring...although with the good results team blogger had in Orlando I'm sure this also ended in success....

Well that's it for me, I've got an early morning and a full day ahead...I have an interview for that coaching position then I have to track down a lifeguard recert course because I'll need it for the summer.

Frazzled
R.D.

Ironman New Zealand:The Scouting Report so far...

Well upon searching the competitior list there are only 4 guys that beat me in my Age group last year re-upping for the 2009 edition.

One of them, Shanon Barnett is now a pro, which after his AG winning time last year, is fitting. I think he beat Jo Lawn ( the women's pro winner) because he was the last guy top pass me before they lapped me. He beats Cam Brown I owe him a beer.

Jared Bowden who now seems to be the favorite. The guy even swims faster than me...he pulled a 49:51 last year thoroughly toasting my 53. His bike Split is a 5:20 but his marathon is on pace with my goal pace...this is the guy I have to stay with if I want to leave with hardware.

Hamish Loveday another big contender not really fast on the swim but the guy is quick on the bike and fast on the run.

Todd Spackman, last year I out swam him, we were dead even on the run, but he had a nice little half hour cushion from the bike, I have to be faster on the bike this time around if I want a podium.

Alright so this scouting report is a little incomplete, I'm sure there's probably some kid in OZ or New Zealand who does sub 2hr.Olympic tri or sub 5hr. Half Ironman saying, "Maybe I'll give this Ironman thing a go." Or some crazy dude in Poland, Russia, or Canada pulling my crazy winter training scheme. I also didn't factor in the guys that finished behind me,I'm sure at least one of them is like " I got beat by some pudgy little Yank ...never again mate!" and then proceeded to go through an animalistic training program that only Sly Stallone would be proud of. One of these X-factor athletes might pound the field into submission but if this year is like last year I stand to finish 4th in my age group, but the thing I tend to realize is that this year is very seldom like last year.

R.D.

Returning to Running..kinda sort of...

Well yesterday, New England was hit by a big ol' ice storm, unlike Judi, I decided not to risk it on the ice and instead went to the Y and got on the dread...I mean treadmill. I decided to take it easy for the first 15 min. going 7 mph or 8:34 miles after 15 min I cranked it up to 7.5 mph or 8 min miles, I held this pace for the next hour. My ankle started to ache again at this point and after talking to the guy running next to me it seems to be a common aliment from using my gym's particular brand of tread mill. I managed to get in just over 9 miles in an hour and 15 min. Not bad for a first day back. I got the trigger point roller and unlocked my left leg... one of my training partners suggested I get a massage but right now I don't have the dough so my little brother and his skillz that killz will have to do. ( Mike I'm paying for your massage therapy school.)

I managed to get a weight session in with Alex after attempting to do regular dead lifts, it became apparent that my back couldn't hold a neutral spine, he proceeded to show me how to do dumb bell dead lifts to build leg strength, as well as planks and hyper extensions to try to get my back with the program, he also suggested some minor machine work because my back was so weak..row and lat pulls but other than than everything else was either core or free weight. including first half Turkish get ups with kettlebell...crap I'm starting to turn into Angry Runner, I'm drooling over kettlebells...

On the swim front last night was sort of a sprint night, lots of rest, lots of speed, 4600 yards of pain and goodness. Friday I have my usual pre-Ironman test an hour straight trying to give myself an estimate of what I can realistically expect for a split in Taupo.

Tonight trainer love and maybe a swim, tomorrow a run and swim. Saturday, they're predicting snow but then again don't they always. I would love to ride outdoors but' I'll see if it's feasible. Otherwise a snow run might be on tap hopefully 15 + miles but it all rests on my ankle and how it feels. Sunday if the roads aren't crap an after mass ride is up on tap otherwise it will be an aftermass trainer session. I have one week before the semester and I begin to juggle time between school, research, work, and this crazy Ironman thing...only good thing out of this Bjoern is back and I'll have someone to ride with. So for now I need to crank out the miles while I have free time. I just hope the weather will co-operate.

Praying for a freak heat wave...
R.D.