2016 IMLP Training – WEEK 2

WEEK 2 – January 4, 2016 – January 10, 2016

Wrapping up Week 2 with a positive feeling.  I missed swimming in Week 1 due to the high schools being closed for winter break, so two swims were looming large this week.  I say looming because I had not swam since last September, and I knew that Fink’s Be Iron Fit program is somewhat swim heavy at the start.  For a plan that includes 30 minute easy bikes and 15 minute runs early in the plan, to start off with 2500 yards of swimming seems like a lot of swimming to me.

I did get a little surprise when I got to the high school.  I parked in the back by the aquatic center like I had done in the past, and found the doors locked with a note saying all swimmers have to enter through the main school doors, which are on the other side of the building.  New security measures I assumed, but I think in reality it is a cost saving move, as the secretary position no longer exists at the pool.  As I walked in and gave my name, the office lady asked if I knew how to get to the pool.  I admitted that I was from the Class of 1982, but we didn’t have a pool or field house when I went here!  I said I think I can find it, but what I wasn’t ready for was the hoard of students about to hit the hallways during a passing hour. I felt like a dinosaur wandering the halls to the pool.

The first swim was tough, but I got through it.  My shoulders were definitely trying to figure out what the heck I was trying to pull, and by the end of the evening I wasn’t sure if I could lift my arms over my head.  On Thursday, I followed up with another 2500 yard effort, but this one had some 300, and 200 yard workouts, instead of the 25 yard repeats from Tuesday.  I tried a new drill, the Fists drill, in which you swim with closed fists to ensure that you are using your arms to help pull water.  I feel like I was moving through the water pretty efficiently.

Running and cycling were pretty typical, and I’m still doing at least a couple of miles running even if the plan doesn’t have a run scheduled.  I’m still on a running streak, and so far I haven’t had a significant reason to stop or insert a full day of rest from running.

Saturday called for 1.5 hours of riding.  Doing that much on the trainer is an effort for me, as I despise both the “drainer” and the “dreadmill.”  However, I am glad that I am fortunate to have those two options.  But we had a slight warm up in temps this week, and by Saturday the snow had melted and it was wet, but warm enough for me to ride outside.  I donned a pair of socks, with another calf-length sock over it, some tri shorts, my running tights over that, a tri top, two more long sleeve layers, some arm warmers, a jacket, a neck warmer, a stocking cap, a thin glove covered with my thick gloves, and some booties over my shoes and I was set.  Seems like a lot, but it really was all thin layered tech gear.  I was plenty warm.  Glad I rode outside, because that evening it snowed about an inch and the temps dropped to the low teens.  Might be the last outdoor ride for a while.

An outdoor ride in January in Illinois.  I wasn’t the only goofball out there.

My training buddies kept me laughing throughout the week with numerous texts.  We didn’t communicate all that much last time, so I am really finding it to be fun and encouraging this time around.  We are so competitive that it seems like we are all trying to be the first done with the workout.  It sure is keeping the training fun.


Swims: 2, 5000 yards, 2 hours

Bikes: 3 total, 2.5 hours, approx. 45 miles

Runs: 7 total, 3.6 hours, approx. 28 miles

Week 2 is in the books!


2016 IMLP Training -WEEK 1

WEEK 1 – December 28, 2015 – January 3, 2016

Training for an Ironman race can be a long distance event by its very nature.  30 weeks of training is hard to wrap your head around somewhat.  But if you take it day by day, or even weekly, the weeks will pass by very quickly.  That’s the plan – put in the daily work and reap the benefits come race day.

Birth of the Gunners

One of the ways to make the training seem to fly by, is to have some good training buddies.  For my second attempt at Ironman, I am very lucky to once again be joined by my life long friends, brothers Dave and John.  We went down this journey once before, and I am thrilled to be creating memories and sharing experiences with them once again.  This time around we are leaving the rolling hills of Madison,Wisconsin for the long steady climbs of Lake Placid, New York.  Like IMWI, Lake Placid has a reputation as being one of the harder Ironman courses.  But we conquered IMWI, we shall reign at IMLP!

Dave and John are bike beasts, and both will lead us old guys out of the water every race.  Dave is our planner and probably the most knowledgeable of the sport.  John is our instigator (he dragged me into this crazy sport, kicking and screaming) and our free spirit.

This time around we are joined by Dave’s son, Alex, an almost 21 year old with an accomplished triathlon pedigree.  Alex is part of the University of Iowa Hawkeyes Tri-Hawks triathlon team, and is very fast.  He keeps us on our toes.  This will be Alex’s first time doing Ironman.

Also joining us is Jeff, another longtime family friend, and although not a total newbie to triathlon, he’s totally an Ironman newbie just like we were in 2013.  Jeff separates himself from the rest of us, because I don’t believe he has reached his full potential yet.  His biking and running ability is killer.  But he’s got a ton of room to improve, and I fully expect to be chasing him from Lake Placid to Keene, and all around the IMLP course on race day.

Myself, I am the worrier and doubter, but these guys make me a believer.  Believe in the training, believe in the goal, believe in yourself.  We proved it once, and we will be Ironman finishers again!

So we had the team, it just lacked a name.  John had been referring to Alex as a “gunner,” and then it just started getting bantered around to any and all of us.  It was pretty clear that the name “GUNNERS” would be very fitting for our group.  Now we just need to finalize a logo, get some shirts and a custom tri kit, and we’ll look like pros!  That’s my hope at least.

Workouts for Week 1

We are following Don Fink’s Be Iron Fit book, and the Competitive Program training plan.  Week 1 is the first of 10 Base Phase weeks, and an fairly easy entry into training.  Monday is a rest day, however I have been enjoying a year long running streak that I am toying around with continuing.  It’s not super important to me, but I will maintain the streak as long as it doesn’t jeopardize the Ironman training.  Tuesdays are a swim and run.  Wednesday a bike/run brick.  Thursdays are a swim and bike.  Fridays will be a run.  The weekends are filled with a Saturday long ride, with Sunday being a long run.  In the beginning, all of the efforts are short, but will build to the point where I will be gone on the weekends.

The training plan started the week of Christmas break for the schools, so swimming for me was not possible.  That scares me a little, because I haven’t swam since September, and Fink’s swim plan is tough from the start in my opinion.  But experience has told me that I can get there and not be penalized for missing the first week.

Here’s to a trouble free 30 weeks, and good times along the way!  We are off to a great start.


Swims:  0

Bikes:  3 total, 2 hours, approx. 28 miles

Runs:  7 total, 5 hours, approx. 36 miles (The totals higher than what the plan calls for due to the silly run streak that I am doing.)

Week 1 is done!  GUNNERS!



2015 Running & Triathlon Year in Review

Every year on December 31, I like to look back on my running year and add up the miles, crunch some numbers, look at the stats and jot down some notes about the experiences that running gave me.

Also every year I seem to proclaim that it was the best year ever for me.  2015 is no exception.


I set an unintentional goal at the start of 2015. I say it was unintentional because I decided to run on January 1, 2015. A short and easy three mile treadmill run. It was uneventful, really. But I had purposely avoided running on January 1 in previous years to avoid trying to start a running streak. Well, I ran again on January 2, and then again on the 3rd, 4th, 5th, etc. The running streak was on!

I really just wanted to see how long I could do it, knowing from my past that I would probably need a day off to heal from overdoing it, or just a mental break from the running routine. Life gets in the way – vacations, sickness, bad weather, family responsibilities, etc. – all could have derailed a year long running streak. But I was finding routine in this streak. I came home from work at noon and went for a run. Wake up the next day and repeat.  The goal of making it 365 days in a row seemed doable. I decided that while most “streakers” attempt at least one daily mile, I would try to do at least two.  Because I am a gunner.

A couple of threats to completing the streak popped up. I tried to slalom water ski while on summer vacation in Minocqua, Wisconsin.

I can do it, I just need two skis.

I tried to get up on one ski and pulled the upper right quad slightly. Shook it off and then decided that I would just drop a ski instead. Well, that trick ended with a pulled left hamstring. Fortunately, I had already run that day, but the following day it was sore. I attempted a really slow jog down the Bearskin Trail and started feeling pretty good. My marathon training plan had me running 12 miles, but I decided that would be too ambitious, since we were packing up and heading home that morning. After about a mile, I made one longer than average stride to miss a bad spot on the trail, and it was then I felt it go south. I turned around and started to limp back home. I was able to shuffle after about 5 minutes of walking and was happy to finish with a 2 mile run. The following day was a long car ride back home from vacation, and after getting home I was able to shuffle through a 3 miler. It took a little longer to no longer feel the hamstring pull, but after about two weeks it was feeling pretty good.

The other threat was catching a stomach bug late October. Although I wasn’t vomiting, I did have spells of nausea, and lots of the other stuff. I started feeling mobile around late afternoon and decided to attempt a couple miles on the treadmill. I got through one mile in 10:50, and just did not have any energy left. One of the hardest miles I can ever remember running. I went upstairs and took a 30 minute, hot and steamy shower. So the illness didn’t end the streak, but my goal of at least two miles a day would be dashed.

The last possible unknown in attempting the streak was lurking after the Chicago Marathon. In the past, I usually took off about 3 days from running post-marathon, mainly to heal, but also because I was sore and it usually hurt just to move. This year that would not be an option. I ran the marathon, made sure I ate a lot of protein post-race, and did some muscle massaging with my roller, and hit the trail for two miles on Monday afternoon. Surprisingly, although very stiff, I wasn’t doing too bad. Until I got to the small little hills – downhills in particular were brutal! But I got my two miles in, with three the next day, and I was back to the 7 miles and more by Wednesday.

After the marathon, I didn’t really see anything in my way of completing the streak through December 31. I just kept putting in end of year taper mileage and having fun. But another aspect popped up – I could see that my annual mileage total might hit the 2,000 mark. That was

The Priests praise my name on this night.

unbelievable to me. 2,000 in one year had been unthinkable. I guess all those two milers I ran instead of taking an off day added up and made a difference. So now the goal was 2K! And I hit it in late November. Now, with a month to go, I had 2,100 miles in my sights! In the last couple of weeks, I could see that it would take some 8 and 10 mile runs to get there, but it wasn’t a problem. December had been an unusually warm and running friendly month weather-wise, and I felt pretty good for running all year long. In the last week, the RUSH fan in me took over and I planned my runs to hit that magical number of 2112. With a four mile run on December 31, I held the Red Star proudly high in hand.


With all of the focus on the streak, and then the final year-end tally, I can’t forget how awesome of a running year this was. I kept thinking that the streak might have an adverse effect on performance. Boy, was I wrong! Distance-wise, the streak paid off. I set a marathon personal record, as well as a PR in the half-marathon. Not by a little, but I really smashed those marks – the half by about 3 minutes and the marathon by a whopping 10 minutes.


Other than the streak, my “A” race was once again the Chicago Marathon and the focus for most of the summer. This time I decided to mix it up and get serious and find a decent training plan. I found one that really interested me from the race site itself, a 16-week training plan by Nike+. It was a good mix of training – tempo, speed-work, distance and recovery weeks. I had my son, who is a NCAA DIII XC runner at Loras College in Dubuque, Iowa look it over, and he made some nice alterations and a plan of his own based on it. I took his advice under consideration and away I went. The big difference from this plan and my previous training attempts was that it had lots of longer distance long runs. Mostly 12, 14, 16, 18, and 20 mile runs. It became apparent that it was serious about logging long miles. I think that was a vital aspect to my performance in the race.

799930_1004_0049The race was predicted to be a warm one, with some wind. Although I opted to run in a singlet, I kept it tucked in and donned some arm warmers for the early morning start and tossed them later into the race.

The plan was simple, run 8 minute per mile splits until I hit the halfway point, and then pick it up ever so slowly with negative splits for the back half. I would hit the aid stations for water, and I took a salt tablet before the race and every hour into the run. I also had a belt full of GU, downing a packet every ½ hour.

The plan was going very well, and when I got to the 13.1mile mark, I decided not to push the pace until about mile 16 or so. It was starting to warm up. When I got to 16, I still felt as good as I did at mile 6, b782156_1053_0008ut I decided to extend that negative split push until mile 20 to hopefully avoid the dreaded wall. At 20, I made the decision to start picking it up. But what seemed like I was going faster, was just me thinking the effort was increasing my pace. It wasn’t. It was just taking more effort to maintain the 8 minute miles! I got to mile 23, and with a 5K to go, I GU’d again and started the straight line march back to the finish line. Somewhere with less than 2 to go, I saw my wife and the kids and shook my head. I was hitting the wall. Really the wall was hitting me. The wind that had been forecasted all day was now a headwind making my effort of finishing strong extremely hard! But somehow I found the determination to just keep passing people and get to the end.

I had been checking my watch pretty closely those last three miles. When I got to mile 25, I figured my sub-3:30 marathon, Boston Qualifier was on pretty solid ground. The emotions hit me hard when I crossed the line in 3 hours, 28 minutes and 19 seconds. A BQ by 1 minute 41 seconds, and a personal record by 10 minutes! I was very thankful for the streak, the plan, and the ability to finally get that Boston Marathon qualifying time and have a race of a lifetime. I honestly believe that with a better weather day, I could have been 3:25 or even 3:23.782215_1054_0050


Outside of running, my triathlon buddies once again had another great year. I could finish dead last and still have a great time, because triathlon has become more of a gift of spending time with my friends enjoying pushing ourselves.


Dave, John, Alex and I took on Leon’s Worlds Fastest Triathlon in Hammond, IN in early June. It seemed like a good idea at the time. The race had been a USA Triathlon national qualifier, and we were kind of hoping for the same this year. But they hosted the military championships instead. The race was interesting! We arrived to see that the forecast for the day was strong thunderstorms. As we waited to get in the water, the promised storms hit, and the race was delayed. After they rolled through, we were told that the race was now a shortened sprint. We were told that the road used for the Olympic bike course was underwater, but we had the feeling that the delay of the race start was pushing up against turning the roads back over to the City of Hammond. I for one was happy. The swim was okay, but I really didn’t put in much swim training leading up to the race. I kind of paid for that mistake. The bike and run were interesting. A complete downpour throughout both made for a crazy ride and run. Heading east on the bike I was easily hitting 25 mph, but heading back it was more like 15 mph! Dave and John had built a big lead over me in the swim and bike, but I made an effort to chase them down. I caught John about a mile into the run and I could see Dave ahead of me after about 2.5 miles into the 5K. I pushed hard, and I was really at the Z4 redline when I had just about 200 yards to go. He turned and saw me, then he beat me down with a kick that I no longer had. I finished a couple of seconds behind him, but I still had to hand it to him. Great job racing.



This year, good friends Jeff and Jill joined us at Chicago. We all did the Olympic distance and had a great day. I ended up besting everyone except Alex, of course. But it was very good to see Jill giving triathlon a try, and especially Jeff overcoming some anxiety about the swim to essentially become a very good triathlete.

left to right:  Dave, John, me, Alex, Jeff and Jill



September came and Dave, John, Jeff and I did the ITU in Chicago. It was a repeat of last year, and we really enjoyed it the year before. This year was the World ITU Championships and I expected it to be crazy. In reality, it didn’t seem as well run as the year before. Race morning was weather affected and they shortened the swim to essentially a sprint distance. The rest of the race went off as planned. Good racing by all four of us, but this time I came out on top. It was on the last lap of the 10K run that I caught Dave and beat him to the finish. I may have an edge at the Olympic distance, but it’s just a matter of time before those guys catch up with me.



I finished the year with a great half marathon in Schaumburg after Thanksgiving. I have done this race before, and like the forest preserve setting and the generally flat and fast course. I felt emboldened by my marathon PR, so I decided that I might set out on a 7:15 minute/mile pace. There was a pace group at that split time, so I thought I would hang with them, but it took me 6:40 and 6:50 minute miles for the first two miles to catch up! I ran with them for about two miles when I realized that I felt stronger than 7:15’s and slowly pushed ahead. I ended the day with 7:04 pace average and a PR of 1:32:36. I’m starting to like the half marathon distance.



So, that pretty much sums up the year. Started with a streak as a goal, ended up setting personal bests in number of runs/hours/miles in a calendar year, and set two PR’s in the half and full marathon distance. 2015 was a GREAT year!

Goals for 2016? Well, the “A” race has already been set. Team Dave, John, Chris, Alex and Jeff, now known as the “GUNNERS” will head to Lake Placid, New York for Ironman Lake Placid in late July. I am really looking forward to the fun times training and racing with my fellow Gunners in 2016!

Gunning for IMLP in 2016!



5/4 – St. Mary’s School Titan Dash 5K – 20:48 – 6:41 ave. pace – 5th Overall!

5/7 – Leon’s Triathlon – 1:04:57 – Dave outkicked me at the end

6/17 – Short Run on a Long Day – 20:43 – 2nd in A/G, 22nd O/A

8/30 – Lifetime Tri Chicago – 2:35:28

9/19 – ITU Chicago – 2:17:40 – First place Gunner

10/11 – Chicago Marathon – 3:28:19 – PR, 3921 O/A

11/28 – Schaumburg Turkey Trot Half Marathon – 1:32:36 – PR, 67th O/A


Swim/Bike/Run Totals for 2015

Swim: 34,400 total yards

Bike: 1,379 total miles

Run: 365 runs – 2112 total miles – 8:12 mins/mile average

Week 1/Day 1 – IMLP Training

HERE WE GO!  Week 1 and Day 1 of a 30 week training plan for Ironman Lake Placid 2016!  A quick check of the plan shows…  a rest day!  Hooray!

I am very fortunate to have the opportunity to attempt my second Ironman.  As you can imagine, an Ironman in and of itself is a difficult endeavor, but without the support of my family and my training and racing buddies it can be very daunting.  I am so lucky to have their well wishes and support.

This time we have chosen the oldest North American Ironman, Lake Placid, NY.  My lifelong friends Dave and John did our first race at Ironman Wisconsin in 2013.  The dust has settled from that attempt, and the memory of the race is starting to fade.  Time to get that awesome feeling of training, racing and completing a full Iron distance race again.  Also joining us this year will be Dave’s son Alex, and another longtime friend Jeff, both first timers.

The plan we are following is the 30-week Competitive Program from the book Be Iron Fit by Don Fink.  I used this book with my two buddies and found it to be very comprehensive.  I hope to write a future post and review the book.  Of those who choose to attempt an Ironman without the assistance of a coach or a team/training group, they often chose this book to get them there.  Not just a book with a training plan, but a comprehensive book on triathlon training, nutrition, motivation, and much more.

Some quick notes about my starting point – I have had a really great running year in 2015, and should easily surpass 2100 running miles before the end of the year.  I hope to utilize the work I did running this year and apply it to Ironman and hopefully smash my personal best.  A check of the scale revealed a starting weight of 165 pounds.  I’m interested to see where my weight will be on race day.  Last time I ate as much and as often as I wanted, and still lost weight.  Race day weight for me in 2013 was about 157 pounds.

I will post weekly summaries of training, as I did in 2013, and chronicle this journey.  I am looking forward to creating lifelong memories and sharing this amazing experience!


To blog, or not to blog…

I’m not sure why I am jumping into the blog-o-sphere.  It’s kind of terrifying in a way.  I don’t really know what I am doing.  I think people who blog are somewhat narcissistic, and it’s readily apparent that I can be a narcissist, although I don’t like being told that I am.  It’s just that I am proud of some of the things that I have seen and done, and would love to share that.  What I really want to accomplish in starting a blog is to document things in my life that are significant, particularly my experiences in running, triathlon, family and life. I want to be able to look back and and have fond memories, share experiences and leave something behind for my kids to remember me by.

My father passed away in 1979.  I was 15.  There are a few photographs around in a box somewhere, but what memories I have of him have faded.  Video really didn’t exist in homes like it does now.  There are no home movies, or videos of my father.  I had a cassette player with a microphone.  I used it to record dumb stuff, and the device and tapes are long gone.  There are no tapes of my father’s voice.  I can’t even close my eyes and imagine an image of him.  I don’t want to leave the same empty legacy for my kids.

This page will be filled with family, drumming, running, biking, swimming, and whatever endeavors I take up.  Hopefully everything will be positive, and those who may be clicking around the internet and stumble onto this page, will find something useful.  I hope you enjoy reading these experiences as much as I enjoy blabbing about them.

So why not leave a few words, pictures and experiences in a format like this?  That is an easy question to answer.