About Ironman 70.3 New Orleans

The anticipation and build up for this event had grown to levels never seen before.  Training started, as most of you who follow me know, months ago.  This race was planned on my schedule at this time as a benchmark to see where my training is going, en route to Ironman Louisville 2011.

REGISTRATION

We arrived at registration on Friday.  Two days before the race.  The crowds were not to big, this was nice.  Waited in line behind two or three others but they moved right through.  Filled out the obligatory paperwork, you know the one where you promise not to hold the Ironman Corporation responsible for anything.... blah, blah, blah.  Next, we picked up the "athlete" package which included the bib and other "stuff".  Moved on to the I.D. bracelet where we were told not to remove it... or else.  blah, blah.  Picked up the tee shirt. which by the way, is really nice.  Registration done without any problems.  All set, registered, ready to go.

EXPO

Quiet possibly the best Ironman Expo I've seen yet.  Granted this is only my third, but it was nice.  Not because they had plenty of exhibitors, because they didn't, but because they had a very large assortment of IM, IM70.3 and NOLA merchandise.  Just about anything you would want, they had.

I purchased a NOLA bike shirt and a NOLA visor.  That's all I really wanted.

PRE RACE SWIM, BIKE, RUN


On Saturday, we found our way to a spot we had been told we could get in the water and get a short swim.  Upon arrival, first thing we noticed was the condition of the water.  The wind, the waves, the white caps.  The water was rough.  It was choppy and it looked tough.  There were, however, several other groups of triathletes venturing into their wetsuits and into the mad water.  We opted to bike for about 30 minutes, run for about 15 minutes and then get in the water.

When we got ready to get in the water, some of the swimmers coming out told us how rough, but "doable", the water was.  We took a deep breath, counted to three (well, Skip counted to three, I counted to like a hundred).

Right before I jumped into the angry waters, I noticed that my swim goggles had broken.  Was this a sign to stay out?  Nothing doing.  I fixed the goggle as best as I could and in I went.

Yeah, it was as rough as it first appeared.  Swam with the current for about ten minutes, not to bad, and then turned around.  Then the fun began.  Having NEVER been in waters like this I was not prepared for what was ahead.  The first wave to hit me, hit me hard.  Knocked water into my repaired goggles and swallowed what appeared to be half the lake.  Not so much fun.

That happened twice again.  Then it occurred to me:  What if I just breath to the side opposite the waves?  Duh!  That made the rest of the trip in more manageable.  What took ten minutes in, took about fifteen back.  I was happy to be on solid ground again.

When done, we proceeded to go to transition to check our bikes in.  When that was done.  We were set.

THE NIGHT BEFORE

One of the main reasons why I opted to jump in the water on Saturday was to get a feel for what it was going to be like on race day.  Had I not done this, having seen the condition of the water, I would not have rested; would have stayed up all night thinking about this and the day would have been shot.

Because I did venture into the water, I knew what to expect and therefore I had the best night's rest before an event...ever.  Slept like a baby.  As soon as my head hit the pillow I was out.  Woke up with the alarm clock at 4AM.

RACE DAY

Arrived at the venue around 5:30am.  Promptly parked the car and walked to transition along with a massive number of athletes that were arriving at the same time.

The weather was cool, the winds were still strong.  We noticed the tree tops.  It was not pretty.  Our hope at this time was that within the next 45 minutes or so, the winds would give us a break.

Then we heard the announcement over the p.a. system:  "Due to high winds, measured at 20-23 knots per hour, we have canceled the swim.  We cannot get our safety personnel out, we cannot provide adequate support on the water, so we must cancel the swim".  WHAT?  First reaction to this announcement was total disappointment.  I AM ready!  Let's do this!  But once I got a chance to take a first hand look at the water, I was glad they did what they did.

Now we were just doing a bike-run.

BIKE

The bike started with the pros at 7:30am.  Some thirty minutes after the original start.  The wind was still blowing and the temperature was cold.  After two hours of waiting I was cold, but ready to get this going.

Sometime during the wait, it occurred to me:  "Oh my... the winds are going to make this a very tough bike ride."

The bike start was done on a time trial format.  Two at a time every three seconds.  Again, I had never done this before.  Did not know what to expect.  Obviously I was not the only one doing this for the first time for there was tie ups at the start as everyone tried to jump in their bikes.  But we managed and got moving.

Right out of bike start we headed east, or west, not sure.  We turned right anyway, and the bike picked up speed.  Lots of speed.  Obviously we had the wind on our backs.  Oh, I was relieved.  This was going to be a nice ride.  Or so I thought.  For about 2 miles.  Then we turned around and headed back.  With a head wind.  For the next 28 miles...!

It was very tough to be spinning as hard and fast as you possibly could and see the speed go up to only 15-16mph... on dead flat roads.

After the turn around point the wind did come from behind.  Again the speeds picked up.  Garmin showing my speed to be around 28mph.  That must have been some wind.  "This is where I make up time" I remember thinking.  But that lasted for about 5 miles, maybe less.  Then after a right turn, it was back against the wind.  This back and forth game was to be repeated at least two more times.

We estimated that the head winds were upon us for about 60-65% of the race.

To add insult to injury, the condition of the roads were rough.  Pot holes, patches, bumps, debris, gravel, etc.  I saw no less than ten bikes with flats.  All due, I'm assuming to the poor condition of the road.    Not taking the wind into consideration I would have to give the condition of the road a "4.5" on a scale of 1-10.

"What if" scenario:  What if the wind had been calm?  What if the roads were in better shape?  What could I have done?  The course was relatively flat.  It would have been a very fast bike split.  What if?  It was what it was, however.

Garmin time:  3:22:10
Official time:  3:22:15
Rank in Group:  34/53

BIKE RUN TRANSITION

Bike IN was at the opposite side of transition from where I had my spot.  Other than still slow, not much happening here.

RUN

As usual and not unexpected, the run started fast, had to force myself into a manageable pace, once that was done, it was smooth sailing.

Somewhere around mile 6 I started doing some quick math.  I thought at that point that if I could keep this pace for the rest of the run, I could break 2 hours.  Well, I thought that for about two seconds.  I realized that if I tried to push it, I could possibly crash down the road; that was not the plan.  The plan was to have a smooth run, at a manageable pace.

By any account, it was be best run I've ever had at any triathlon relative to the distance.  I felt great and pain free.  I did not walk once except for walking through some of the water stops.  This in itself was a big accomplishment.  I found myself with enough "umph" left during the last mile to finish strong.  Except for the lady I almost crashed into close to the finish line, the run was great.  The course was wonderful, flat and  full of support.  Possibly the best aid (water, powerade, cola, fruit, snacks, ice, sponges) stations I have ever seen.  I would have to give the run course a "10" on a scale of 1-10.

Garmin time: 2:08:15
Official time: 2:19:30
Rank in Group: 31/53
Not sure why the big difference in Garmin time and Official time.  But I'm still very happy with this result for I improved the run by 24 minutes and 27 seconds!

LESSONS LEARNED

Every event teaches me something.  From this one I'm taking with me the fact that racing with a "plan" is worth it's weight in gold.

During the bike, I could have been discouraged as it seemed everyone was passing me.  Every one in every age group.  I was not doing much of the passing.  I was spinning at my pace and was riding my plan as I was fighting the wind.  But I was not discouraged.

During the bike I learned that the Ironman "drafting" rule is NOT followed by the grand majority of the athletes.  Pelotons are formed and they ride together for great distances.  At least five passed me like I was standing still.  I thought at one point that the "rule" had been changed due to the wind and I had just missed the announcement.  So when one peloton passed me, I thought for a second that I would join them... then quickly I realized... "Not going to happen".  They were gone!

Biggest lesson learned (or reinforced at this point) is that if you have a good run, you have a great race.  A whole lot of the folks that stormed by me on the bike were walking early on on the run.

Overall Garmin time:  5:30:25
Overall Offical time: 5:48:30
Rank in Group:  38/53... transition must have been really, really slow.

About Being Blessed Beyond Belief

Originally, I wrote this post with the intentions of auto-posting it on Sunday at 7:06am.  That was the time when the swim wave I was in was scheduled to start at the Ironman 70.3 New Orleans.  However, something went array and that did not happen; it did not publish.


So, as you read this, imagine the day being Sunday and the time being 7:06am...

As this post finds it way to cyberspace, I will be commencing my journey through 70.3 miles in New Orleans.  It is Sunday, April 17th and the time is 7:06am.  Thanks to future posting options, I am able to do this.

I find myself doing something that I have discovered a passion for late in life, pushing to limits I never knew I had, going places and taking my body on journeys never thought of possible.  And I know that this is all made possible by the tremendous support I find all around me.

First of all and above all is the support I have from my wife Monica.  Day in day out, she's there for me.  Sometimes knocking me outside the head just to drive some sense into me.  Her support is never wavering.  As we speak, she's out here, cheering me on.  She hasn't missed a race.  Not one.  Not ever.  I wouldn't be half the person I am today if not for her.  Yeah, I'm proud to be Monica's husband.

Next is the support I have from my team; HEAT (Hendersonville Endurance Athletic Team).  The daily encouragement and advise I get from these folks is priceless.  Today, team mate and friend Skip Alcorn is racing NOLA as well.  Not by coincidence, you see Skip is one of my partners in (Ironman Louisville) crime.  We started this journey together some eight months ago.  Thanks Skip.  You're a great friend.

I cannot forget Skip's wife Charlene.  She too, is here cheering us on.  I cannot tell you how many times she has pushed me beyond push because she has seen in me, at times, things that I have not seen myself.  Charlene... Thanks!

And then there's my coach Barry Baird.  He has put together an amazing training plan that brought me here to New Orleans as the first phase of this year's journey to Iromnam.  I owe you bunches, Barry!

And the list could go on and on. All you have to do is navigate your way to my facebook or DailyMile pages to see what I mean. Friends from every corner of my life.  I never take your words for granted; always welcome them with open heart.  Ya'll rock.

And I know today, more than ever before, that I am Blessed Beyond Belief.

See you at the finish line!

The Thoughest Part Of Training

With just 4 days away from Ironman 70.3 New Orleans I have officially entered the toughest part of training:  the taper!

Yeap, every taper is the same for me.  It's a hurry up and wait kind'a thing.  I know I have done what I should, and all that I could.  I know that I have put in the laps and the miles, but just relaxing and resting seems to be the hardest part.

The mind games started a couple of days ago.  "Have I done enough?", "Could I do more?'.  "What if I get an extra workout in?", "What if I make it a quick one?"

I know that rest at this point is part of the process.  Oh yeah, rest and carb loading.  So, I guess I should just do what I'm supposed to.  Rest.  And eat.

About The Home Stretch

Two weeks from today, on April 17th,, I will be racing the Ironman 70.3 New Orleans.  Preparation for this event started in earnest on January 17th.  Two days after finishing my winter project: P90X.

Since that day, I have logged in 1015 combined miles, and according to my coach's plan, tomorrow I start tapering, so taper I will!

Only thing left now is to trust the training.  Trust that I have given everything possible each time out.  That with each lap in the pool, each mile on the bike or on the pavement, I have had a purpose behind it.

About this point in the training process a curious thing begins to happen.  Yeah, I begin to wonder if I've done enough, if I could have done anything different, but I believe that this happens to most everyone out there.  But this is not what I'm talking about.

What I'm referring to is the fact that right about a week ago, I started noticing and feeling aches and pains I hadn't felt before, as I do prior to any other event. Every little thing seems to be magnified a thousand times.

I come home and I take inventory.  Yeah, the knee feels a bit more sore, the ankle aches just a tad more.  My back is tighter than usual. The shoulder is not as mobile as I'd like to be.  I stretch extra, I roll more often, I apply Biofreeze more frequently.  And I go on.

All this however, is in direct preparation to what's ahead, just 146 days from today:  Ironman Louisville.

New Orleans and Louisville Bike Courses

Ironman 70.3 New Orleans Bike Course





Ironman Louisville Bike Course

167 Miles Closer To My Goal

Over the past two of weeks, I have logged 167 swim, spin-trainer, run miles.  80 two weeks ago, 87 last week.  I guess that makes training for Ironman 70.3 New Orleans, en-route to Ironman Louisville, officially on!

(2.5m swimming, 61m spin/trainer, 16.5m running)

(2.5m swimming, 66m spin/trainer, 18.5 running)

The Swim:  I feel the swim now more than I've ever had before.  I feel stronger and smoother as I go down the lap pool; lap after lap.  It takes a few laps to get warmed up.  I still want to start off fast so I have to concentrate on keeping it slow.  Slow IS Fast!  I have also concentrated on form.  I'm focusing on keeping my stroke long, reaching and holding for a second, then a smooth and strong pull with a stronger follow through.  Also, I have worked on keeping my head down for when I lift it even a bit, I feel the drag and my butt falls.

The Bike:  Up until yesterday, the weather had not been conducive to outdoor riding.  I'm hoping that the weather has finally broken and I can get some serious outdoor saddle miles.  So, spinning and the trainer it has been for me.  Monday night spin class is pretty awesome, great teacher and good times!  The trainer, although not the ideal situation, it has done its job.  I set it up in front of the tv and off I go.  I have had a difficult time getting my heart rate up where my coach wants it.  He tells me not to worry, yet.  He says the true test will come when I ride outside.  I have worked hard at getting my cadence as close to 90 as possible.  For the most part it wanders between 82 and 90.  Much improvement from last year, when it vacillated around 70-75.  This is the first year I use a trainer, so I'm not sure how trainer mph will translate to road mph.  But, if I can do on the road, what I've been doing on the trainer, I will be one happy camper.

The Run:  This is where I see the most improvement.  I have to work hard at keeping my heart rate (down) where coach wants it.  It feels to easy.  He tells me to be patient and work the plan, so I do.  I feel stronger and smoother on the road.  Yesterday's 10m run produced no ankle pain, I was pleasantly surprised.  I run shorter distance with my Newton Sir Isaac's and longer distances with my Newton Distancia shoes.

Strength Conditioning:  I feel that I have neglected this area of training, a bit.  I guess after 90 non-stop days of P90X, conditioning only a couple of times per week seems negligible, but again, I am told that this is exactly what I need to do, so again, I do it!

This whole experience still seems surreal to me.  The fact that I'm training for Ironman Louisville still is something that is beyond anything I could have ever imagined.  Sometimes I just close my eyes and imagine myself crossing the finish line with all my family and friends cheering me on.... that my friends will be priceless!

In Serious Need of Focus Adjustment

For the past five months very little has mattered.  The focus has been solely on IM Louisville 2011.  With good reason.  It's gonna be one hell of a ride!  It already is.

Training has started in full force.  A bit early you may ask.  Well, that's where the focus has to be adjusted.  On April 17, 2011 I will be competing in IM 70.3 New Orleans.  A 70.3 is no small feat!  Granted, half the distance of an Ironman, but no small feat nonetheless.

I have completed two IM 70.3 events, Augusta 2009 and Steelhead 2010.  Both of these events brought a whole new level of focus out of me.  Every training moment was dedicated to the successful completion of these races.

But recently I have been taking New Orleans for granted, and that cannot be good!  Together with my coach we agreed that N.O. would be a great training race.  Maybe that was the problem.  A "training race"?  How can you think of a 70.3 distance triathlon as a training race?

So starting today, my focus is going to be on New Orleans.  I will train, compete and finish New Orleans as I have in the past.  I will go in with a goal in mind.  Because of the above mentioned reasons I have not thought about it, so a goal I do not have.  But I will.