Friday, September 4, 2009

the plan

for anyone interested my race number is 623!

i spoke on the phone with coach david last night and he gave me a quick outline for my race day pacing. then he sent me this email with a bit more detailed information:


Here are my recommendations for you based on looking at your available data.

- Start out in the front on the swim. Get in the water at least 5 min before and get your head wet before the gun goes off. Remember to not go anaerobic at any point in the swim, you'll have to go by feel on this, but arms should not be burning at any time.
- The first 10 minutes on the bike your HR will be all over the place. Try to not exceed 20 mph on the flats for the first 10 minutes. After that, keep your HR at 150+/- 5 beats for next 20 miles. If you are on pace or ahead of pace for a sub 6 hour ride, jump to 155 +/- 5 beats for the next 60 miles. If you are behind pace for a sub 6, after 25 miles, go to 159 +/- 5 for the duration of the ride (high risk/high reward), but I think you'll be on pace. The final 30 miles should be at 159 +/- 5 beats. Resist the temptation to "crush" the bike, remember the marathon and the overall goal of sub 11 hours. I have no doubt that you could pull off a 5.5 hour ride, but I'd rather you did a 5:50 and a sub 11 overall than a 5:30 and a 4.5 hour marathon.
- As discussed, there is great risk if you spend time over 168 beats on the bike. If you are out of gears, there is nothing more you can do, but even in the hills use all of your gears before you have to hammer.
- On the run, start out at 9:00-minute miles regardless of whether you are on track or not for your 11 hour goal. You'll just make it worse if you go out too hard. Your last long brick was a 8:35 off of the bike for an hour, so this should be a good pace. I would avoid walking for at least 6 miles until you have a better idea of your pace. After 6 miles, begin to increase the pace and consider walking some portions of the aid stations, but be careful not to get dependent on them.

You're going to do great!


holy crap can i remember all that?! im going to have to write that down and tape it to my bike!

im insanely excited already. i dont even know how im going to sleep saturday night before the race.

Sunday, August 30, 2009

two weeks!

today i finished what will be my last AFD workout. at least thats what i call them. AFD stands for all f'n day. 6 hours on the bike followed by an hour run. the first 4 hours on the bike were an easy 17-18 mph pace and the last two were pushing it. 20-22 mph. then i transitioned to the run and whipped out 7 miles at an 8:35 pace. it wasnt easy but it didnt hurt as bad as previous bricks. ill take this as a sign that im about ready. 14 days. thats it. ive worked hard since feburary when i officially started my training and its gone by quickly. after my workout i took a quick shower and watched last years race in kona while i ate dinner. i cried. im a baby like that. i thought a lot about last years ironman where i suffered a lot on the run. i thought a lot about the thousands of miles that ive biked and run this summer. and the new friends ive made through training and racing. but mostly i thought about the debt of gratitude that i owe my family. everyone involved in ironman knows that you dont do it alone. my family pretty much never saw me on the weekends this summer. and there were countless times when they sat down to dinner without me while i was out on a workout. i definitely owe them a lot and i intend to make up for it after my final race in october.

i will be back in madison next year but only as a volunteer. when i signed up to race this year we didnt know that carly was pregnant at the time. im taking next year off from ironman to spend more time with my family. i will focus on shorter races. im sure ill do several olympics and a few half ironmans. in the meantime, i have to start tapering. i look forward to it!

Sunday, August 23, 2009

where have i been!?!

holy crap my life has been nutty lately. ive been working my butt off training for the ironman. so here is some random stuff about what ive been up to.

the family is out of town visiting grandma so i have a much too quiet house to myself. i couldnt go because of work. i miss them.

today i did my 3rd olympic tri of the season. it was the st paul tri at lake phalen just a few miles from my house. since my family isnt here i decided to bike to the race. ive never been able to do that before! i loaded up everything into a backpack and headed out the door. its hard to wear an aerohelmet with a backpack. from my door to transition was less than 15 minutes. i got a sweet spot and then found my ironman training buddy jason.

he is going for his first attempt this year in madison! go jason!

i was in the first wave and was excited about that. i ended up getting hit right on the shoulderblade within the first 5 seconds and it hurt! it spasamed the whole race. my swim time was the slowest of the year. 4 minutes slower than i usually am at that distance! slower than last years ironman pace! ouch! i had to keep sitting up on the bike because my shoulder made it hard to stay aero but i still managed 21.9 mph average. not super fast but respectable. then i kept a steady pace on the run without pushing very hard but ended up with a 7:45 average. my finishing time was 2:29:30. not too bad for no real speed work and no taper. the reason i held back was because this race was just the start of my workout today. i rode home, ate a quick lunch and let the dog out, then headed out the door for a 90 mile ride. ouch. so i ended the day with 120 miles of biking, 10k of running and 1.5 k of swimming. then i sat on the couch and promptly fell asleep!

after a short nap and shower i ate and sat down at the computer to check out movies on netflix. i browsed aimlessly and managed to find a movie ive never heard of called challenge of a lifetime. i cant believe ive never heard of this movie before! its about a divorded mom who struggles with depression and ends up training for the ironman to get over it. it was made in the 80's and it kicks ass! its even got a cameo of dave scott and mark spitz. its interspersed with actual ironman footage. its available as a streaming movie on netflix until the end of the month so check it out! to tell you the truth i got a bit misty eyed at the swim start but i always do!

two days ago louis garneau sent me some sweet shoes! woo hoo! being associated with a bike shop/team has its benefits!

yes its a stock photo because im lazy. but they are super snazzy and i love them! they are the carbon hrs model. today was my first time riding in them. yes i used shoes for the first time in a race because im a rebel. i also once bought brand new brooks shoes that i had never tried before the day before a marathon. i dont seem to have a problem with using new stuff on race day. unless its food then its probably going to come back out and whichever end is anyones guess! eewww.

im tired so its off to bed. im going back to school to start a new career and have class tomorrow. it should be fun. yay first day of school!

p.s. holy crap the ironman is in 3 weeks!

Saturday, August 1, 2009

Wednesday, June 17, 2009


what did i just do?!?!?!

its official. the fall is shaping up as a real endurance challenge. here is what it looks like so far:

september 13th ironman in madison
october 4th twin cities marathon
october 24th the north face endurance challenge


In 2009, The North Face® Endurance Challenge again welcomes you to run farther than you ever have. Whether you're an aspiring 10K trail runner or an elite ultramarathoner looking to boost your performance, The North Face® Endurance Challenge holds something meaningful for you. Every Endurance Challenge event offers four epic courses: 10K, Half Marathon, 50K, and 50-Mile. Explore your potential.

this is exactly what im going to do. ive wanted to run an ultra marathon for a while and yesterday at work i swapped my triathlete magazine for a coworkers running times magazine. flipping through it i came upon the full page ad that is full of people running through harsh trails and in bold letters it says:
five opportunities ro run your self-doubt into the ground.

i saw they had a race in madison. i asked my family what they thought of me adding another race in madison a month after the ironman and they gave me the go ahead. (they are seriously the most supportive family an athlete could have!) two minutes after reading the ad i was on the phone with my coach and he thought i would definitely be able to finish. he said "well im training you to go aerobic for 11 hours so it will be hard but it wont be a problem" i thanked him and hung up. five minutes after seeing the ad i was signing up!

FIFTY. the big 5-0! im running 50 miles through singletrack trails outside of madison. now i just need to assemble a support crew. anyone wanna go?

oh yeah its been slow comming but ive got two race reports on the way!

go to steve in a speedo for a chance to get some free shoes!

Friday, May 29, 2009

sleep? whats that?

whew its been a long week! after westin was born i didnt workout a single bit for a week! thats freakishly long. i anticipated taking a few days off but not a whole week. what happened was westin was born on tuesday and we went home from the hospital on thursday. when we left the hospital he had a moderate case of jaundice just like most babies but his was a little high. a nurse came out to our house the next day to follow up on his jaundice levels and they had almost doubled overnight! he ended up gettin readmitted to the hospital for two more days. how stressful! thankfully he is fine now! we came home from the hospital on sunday evening.

so on monday i finally got to workout! i went for a run and felt great. on tuesday i had to bike for an hour. because i spent most of the day cleaning and taking care to the baby i didnt get to start my workout until 10:30 pm! ive never started a workout so late. i did my workout on the trainer while watching episodes of arrested development. thanks hulu! i knew i would have to be a little creative when scheduling my workouts but didnt think i would have to do it that late!

yesterday i had a really fun workout. my coach had me do a race simulation for my upcoming olympic races. there was no swim but i had to do the bike and run at race pace. i got to workout in the afternoon this time! i loaded up my stuff and headed out the door. i parked at the monument next to the river at the end of summit st in saint paul. i felt tired from all the middle of the night diaper changes and feedings this week so i loaded up my bottle with a caffeinated electrolyte drink. i set up my transition area in the back of our minivan and hopped on my bike. i rode the entire 40k up and down west river road. it was awesome! i rode a fairly consistent pace and finished the bike in 1:10. thats a 21.3 mph average. im hoping to be better than that when i get on a closed race course. i threw my bike in the van, put on my running shoes and headed down the running path. i felt tired but finished my first mile in 7:12. i was hoping to be a bit faster but i was happy with that. my second mile was a few seconds slower then i glanced at the time and realized that if i ran the whole 10k then i would be late picking up my daughter from school! so i turned around and headed back. i finished with a 7:23 pace and felt great even though i was so freaking hot! as long as i hold these paces in my races then i will finish around 2:24. that would be a pr!

ive got two chances in the next 3 weeks and im excited! im doing the buffalo olympic on the 7th then the following weekend im doing the liberty olympic! ive never done two olympic races like that so im looking forward to it and ive got friends in both races! if you come you will get to meet Westin!

see you there!

Thursday, May 21, 2009

on Tuesday May 19th at 3:54 pm we celebrated the birth of
our beautiful son, Westin!

until his birth we had no idea if baby was a boy or girl.

on monday at around 7pm carly started having contractions during dinner. after dinner we relaxed by watching a movie. we really felt like it was real labor and not the false labor contractions she had been having the couple days previous. after the movie carly decided to go to bed and try to get some sleep. i couldnt because i was too excited! i stayed up to try and get some chores done but kept checking in on her. in the beginning she was able to get some sleep but my midnight the contractions were getting stronger. we started timing them and they were staying about 7 minutes apart really regularly but after a couple hours they suddenly jumped to 5 minutes. they stayed like that for a while and we knew it was time to head to the hospital! We called our parents to let them know and headed out the door a little after 3am. My mom and our brother in law Andy met us at the hospital. My mom took care of our daughter Anastasia and Andy, a photographer, was there to take photos. Carlys mom had a long drive to get here so it would be a few hours before she arrived. Once we got checked into the hospital Carly was doing her best to get some rest. Everyone kept insisting that i go to sleep as well but there was no way that was going to happen! i pulled up what happened to be the most uncomfortable chair in the world next to Carlys bed and held her hand. This would be my spot for many hours.

Carly had big plans on how to handle labor and we had practiced many different methods of working through contractions but really all she wanted to do was lay down. several hours went by with a flutter of activity. with all of the nurses and doctors coming in and out. by about 2:30 in the afternoon she had progressed to where it was time to start pushing.

over the past year i completed 4 marathons and an ironman. carly always is a great cheerleader but says that it sounds too hard and she could never do that. what she did on tuesday though was a far superior physical accomplishment than anything i have ever done. she was a total stud. a rockstar! after laying in bed at the hospital for nearly 11 hours suffering through constant pain of contractions and exams she really buckled down and started to push. she started pushing with great determination that i found awe inspiring. however there was cause for concern during labor and especially pushing. babys heart rate was dropping really low during contractions. this meant that he probably had the cord wrapped around his body and it was being constricted. at the point where we could sort of see babys head his heart rate dropped the lowest yet. i could see a look of concern on the doctors face and she said that this was it. if the head didnt come out on the next push she was going to intervene. she had spoken earlier of a possible emergency c-section. she told carly to push as hard as she could and then dig deeper to push even beyond that. we were all telling her to push. and she pushed like crazy! ive never seen anyone so determined! then out popped the babys head! she did it! as soon as his head popped out we could see the cord was wrapped around his neck. the doctor and nurses moved so fast and in unison without even talking getting it untangled. luckily they were able to get it off of him so that he was safe. then one final push and he burst into the world with a mighty scream that was more beautiful than the finest opera singer! he was immediately placed on moms tummy and i peeked to see if it was a boy or girl and got to announce its a boy! and a few seconds later he proved it by peeing all over everyone!

it was such an amazing experience. and carly was so inspirational how she handled giving birth for the first time.(for those who dont know anastasia is carlys adopted daughter) being as tough as carly was on tuesday is something i can only dream of.

after mom and baby got cleaned up and started getting settled down i got to go out to the waiting room and bring anastasia back to meet her new baby brother. i was met by the small army of friends and family that had gathered and immediately i was swarmed while being hugged and kissed and asked the big question, if it was a boy or girl. but everyone would have to wait because it wasnt time to tell them yet. first anastasia had to meet him and find out. so she took my hand and she was overflowing with so much excitement that she laughed as we raced down the hall to meet the baby!

she is an amazing big sister! she holds him and gives him kisses and has even changed his diaper!

we spent some family time for the first time with just the four of us.

after a while it was time to bring in everyone to meet the baby. so anastasia got to go to the waiting room and tell everyone to come back the room where we got to introuce our son westin to our loved ones. there were tears of joy all around as everyone took turns holding him and introducing themselves to him! he was so alert and staring as if he was listening intently as grandparents, uncles, aunts and friends said hello.

then it was time to do some things like get his foot prints.

then he got a shot.

after a while our visitors left and mom and i spent some quality time together with westin. then i read him a goodnight story.

it was "guess how much i love you." i read it to him many times before he was born. soon mom fell asleep and i sat nearby holding baby and attempted the impossible task of telling him how much i love him.

it was an AMAZING day! i laughed and i cried constantly. i was awake for over 40 hours before i finally got to sleep about 9 hours after he was born. however i only got to sleep for a couple hours before he was awake again but i didnt care. im sure i will eventually get tired of him keeping us up all night but i know that i will cherish every moment.

i also want to thank all of our family and friends who have been so incredibly helpful. they worked together to make sure our dog was fed and walked, they brought us foods and gifts, and gave so much support.

we are going home soon and im excited about that.

it was so nice to finally meet you westin! i will always love you so much more than i could ever possibly say.

even though this is the short version, it took me two days to write this! there is no free time when a baby is born!