The Good, The Bad, The Ugly

2021 IRONMAN CHATTANOOGA TRAINING

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WEEK 19 – July 11, 2021 

My in-laws have been staying with us this past couple of weeks and my father-in-law’s cellphone ringtone is the theme to The Good, the Bad, and the Ugly, which is a pretty good metaphor for training this week. First up… 

The Good

Coming off a pretty easy week which ended in four straight rest days, I was hoping for a week of training that would feel pretty good. For the most part, I wasn’t disappointed. The legs felt strong, and the efforts weren’t killing me.

I joined the Saturday group ride and coaxed my coworker Tom into joining me. I planned to ride with Tom regardless, but when the fastest of the usual riders showed up, I knew that I wouldn’t be pushing myself to join in with their crazy tempo. Tom and I had a great ride out to the Abraham Lincoln National Cemetery and back. We split apart at about two hours as Tom headed back and I needed to extend the ride another two hours. Saturday called for rain, but fortunately, it held off, stayed a cool day, and I was able to ride for a little more than 70 miles and then have a decent 30-minute post-ride run.  

The Bad

I have been dealing with some numbness in my left foot when riding my bike to the point of it being somewhat painful. It’s a little embarrassing to have this pain because I felt like I knew how to deal with it, but the way I dealt with it in the past wasn’t working this time. No matter how I adjusted the cleat on my cycling shoe, I wasn’t getting any relief. I added a piece of foam padding under the insert of the shoe and it seemed to make it a little more bearable on Saturday’s ride, so I will continue to adjust that until I find some relief. The troubling aspect of it though is that it has also been carrying over to my running. The shoes I run in have about 250 miles on them but don’t really feel worn out. On Sunday’s 10-mile run, I broke out a new pair of running shoes, and although the pain was much less it wasn’t gone. I’ll give it some time.

Sunday I was determined not to miss breakfast. I have been missing out on pancakes and sausage/bacon on the weekends too often because of training and I wasn’t settling for that on Sunday. As usual, Kari’s pancakes were outstanding, and I left feeling very satisfied. But I think it affected my run a little as I was somewhat laboring through the first four miles or so. Whatever. The pancakes were outstanding.

It was the swim for me this week that was the main “bad” part of training. On Thursday, I attempted a swim after pushing pretty hard through a bike ride. I was getting some cramps in my calves on the ride, so I decided that this swim would need the pull buoy to take kicking out of the equation. It didn’t matter because about 10-minutes into the swim my left calf cramped up with one of the worst Charley Horse-type cramps that I can remember. I pulled the plug on the swim and limped around on a sore calf for the rest of the day. I already do the bare minimum for swimming just putting in two 30-minute swims a week, so maybe it’s time to rethink that. I may move swimming to the off-day Monday to remove it from a post-run or post-bike workout during the week. Maybe an hour-long swim with some drills and intervals added may be a better idea. I don’t like swimming.

The Ugly

During the group ride, we had to deal with a jerk in a minivan. Apparently, he couldn’t stand being inconvenienced for a few seconds by some cyclists. He hit the gas, squealed his tires, beeped his horn, and tore off around us like we should not be on his road. People can really suck sometimes. He’ll get his karma someday. Hopefully sooner rather than later. I ride with a front and rear flashing light/camera device. Here are the videos:

From my rear camera

From the front camera

Swims: 1 – 510 yards

Rides: 3 – 109 miles

Runs: 5 – 32 miles

Vacation Overrules Training

2021 IRONMAN CHATTANOOGA TRAINING

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WEEK 18 – July 4, 2021

Happy Fourth of July!

The week preceding Independence Day was my family’s vacation week in Wisconsin at the lake home. I ended last week up here too, but looked forward to a great week of training with some awesome weather and some different scenery than what I am used to.

After my rest day on Monday I got in a nice open water swim in the lake. The wetsuit hadn’t been used in over a year, but I got it on with only some minor contortions and struggles.

Nice and calm water was like swimming in the pool.

This was an easy training week according to the plan, ending with an Olympic distance race. So Wednesday’s bike/run brick was about the hardest part of it. On Thursday I began my swim workout in the lake again and during the swim I decided why not just make this the Olympic distance race practice instead of doing it on the Fourth. So I turned around and headed back to the dock, finishing right at 1500 meters.

Since I hadn’t planned to do the mock race I had to go upstairs and gather some junk to do the ride. I needed a tri top, water bottle, a gel or two and get my bike ready. So transition took a little longer than usual, but I was soon on the bike heading to St. Germain.

Once back from the bike I opted to switch to a running shirt and drink a Gatorade that my wife was kind enough to have ready for me. Out the door and off at a pretty strong pace had me a little wiped out around 3.5 miles into the run, but a few stops to wait for traffic allowed me to catch my breath and find a comfortable pace.

Not bad times for a non-race practice Olympic triathlon.

At home and done meant a cool down jump in the lake, which is always refreshing. I decided right there and then that my week was over on a Thursday and it was time to take a mental break from training for the rest of the week. And that’s exactly what I did.

Time to forget about training for three days and enjoy some family time and fun on the lake. And wear a silly hat.

Swims: 2 – 3554 yards

Rides: 2 – 38 miles

Runs: 3 – 16 miles

Race day is in 12 more Sundays

Ins and Outs of Week 17

2021 IRONMAN CHATTANOOGA TRAINING

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WEEK 17 – June 27, 2021

Week 17 was a little different than the usual “here’s the workout – go do it.” I had to change some things up a bit.

Monday and Tuesday went as planned. Wednesday I participated in my department’s leg of the Torch Run, benefiting the Illinois Special Olympics. So I biked to work, ran with the gang, and then biked home again. A little bit more than the usual bike/run brick.

I have no idea why I decided to kneel. Always got to be different, I guess.

On Thursday my in-laws arrived to join us for a vacation trip, so I had guests to entertain, and it was stormy in the afternoon. I decided that riding and swimming in a thunderstorm was probably not the best idea, so I bagged Thursday.

Friday I got in my planned run and felt really good. It was a cool and humid run, but not as bad as the 90’s we had been dealing with.

Saturday was a day for travel to our place in Minocqua, Wisconsin. Lots of busy work to take care of so I skipped another workout. But Sunday I made up for it by having a great brick workout of 3.5 hours of biking and a half hour run. I had a beautiful and cool day for it. I chose to ride the road out to St. Germain and then hit the paved trails they have there to head further north.

All was going great and at at an hour and 45 minutes I turned around to head back, except I was not sure where the connecting trail was after going around this little wooded lake. Fortunately I remembered that my GPS watch had a track back feature and once I figured out how to access it I was all set. Except I didn’t understand how to go the direction I was supposed to go.

So off I went in the direction I thought I needed to go but it would tell me that I was off course. So I would turn around and ride the other way until it told me that I was off course again! What was I doing wrong?

I really wanted to go down this nice trail but my watch said NO!

I finally passed a trail that I had kept missing because I was riding in a direction that kept me from seeing it. Oh well, I got back on the right trail, hit the gas and pulled into the driveway at exactly 3.5 hours.

The track back feature was pretty impressive and I’m sure I will use it again if I ever find myself not knowing how to get back.

Swims: 1 – 1500 yards

Bikes: 3 – 73 miles

Runs: 4 – 23 miles

Limping It In At The Half-way Point

2021 IRONMAN CHATTANOOGA TRAINING

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WEEK 15 – June 13, 2021

Nothing makes a summer go by quicker than training for an Ironman.  Fifteen weeks are in the books and it went by in the blink of an eye.  Being halfway through the training plan is definitely a milestone, but it’s only halfway in time only.  The workload in the first fifteen weeks are pretty tame compared to what is coming in the second fifteen weeks.  There’s a lot of work yet to do.

I was cruising along just fine this week until Thursday, when I had a trip to the dentist to have a couple of old fillings replaced and to add to college fund for his kids.  Later that day I suffered through a 24-hour stomach bug which kept me from work on Friday.  On Saturday, I declared myself fine and geared up to go on a four-hour ride on a hot day and paid for it.  I was not nearly recovered enough from the dehydration from being sick and once again weakened myself.  I felt fine enough, but after a dinner of some Mexican food (I don’t make good decisions), the stomach bug thing seemed to make a come back.  It knocked me down again and I was unable to function on Sunday.  I got up and put on my running gear, foolishly thinking that I could go run for 90-minutes, but I could barely keep awake.  Instead of getting in that Sunday long run, I opted to watch four hours of the French Open.  That wore me out, too!

So, I finished the first half of the plan with a little bit of a dud, but I am determined to bounce back.  I’m looking forward to the remaining summer of training and hoping that it doesn’t go buy so quickly that I miss the summer.

Swims:  2 – 3000 yards

Bikes:  3 –  101 miles

Runs:  2 –  11 miles

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Week 14 Hitting Hard

2021 IRONMAN CHATTANOOGA TRAINING

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WEEK 14 – June 6, 2021

Most of my subject matter for these weekly write-ups comes from the long Saturday bike ride.  That’s when I do most of my thinking, as I sit on a bike and sweat through 3.5 hours of riding.  But when I sit down on Sunday to wrap up the week, I sometimes can’t recall anything about what I was thinking about on the previous days’ ride.

There were a couple of notable things about this week. I added an 8.5 mile run on my off-day Monday because I was traveling last Sunday and decided to push it to Monday, so Week 13 is short one run, and Week 14 added an extra one. Not a big deal, but that meant I would be doing back-to-back run days.

On Thursday, I raced a 5K, which beat me up a little. And also lead to moving a planned ride to Friday, which would precede the long ride on Saturday. So basically, I was messing with the structure of the plan and screwing up built-in recovery between bike and run efforts. On Saturday, I could feel some fatigue in my thighs when I started.

I made a couple of tactical mistakes on Saturday. The ride was to be 3.5 hours long, so I needed to ride out for an hour and 45-minutes, but thankfully the wind was in my face heading out, so I figured I’d add an extra 5-minutes into the wind to compensate for the easier and faster return trip. That was a pretty good estimation, but as I kept hitting 20mph riding back home I thought I would need to add a little more extra time to the return trip. As I got closer to home I could tell that I should have skipped the extra couple of miles. I finished the ride in 3:37 instead of 3:30. Again, not a big deal, but I realized that if I ever need to add on to make time, it’s better to do it nearer to home instead of out in the middle of the ride.

The second mistake was not drinking enough to replace what I was sweating out. It was a hot day, and although I thought I was drinking enough, I really wasn’t. I have to learn this lesson over and over every time I train for an Ironman. When I finished the 61-mile ride, I was suffering and was contemplating skipping the 30-minute run that I was supposed to do. Somehow I found the strength to get it done. Afterward, I wondered and marveled at how I was able to handle the heat at the 2019 Ironman Chattanooga, which was a much longer day in much tougher heat. I guess that is what training, building, and acclimating are for. Live and learn, and drink more!!!

~~~

I have to brag on my son Ben for a minute. He came down for a visit on Friday and mentioned that he thought about running the 5K that I had run but instead, he opted to run a 3K (I know, weird distance) in Rockford because there was a $300 prize for the winner like he was sure that he could win. He won and later said it was an easy win. 5:08 min/mile pace is what he averaged. I wish I had some of that speed! Well done, son!

Swims:  2 – 3000 yards

Bikes:  3 –  92 miles

Runs:  6 –  33 miles

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Ironman Louisville 2020 Week 1!

 

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 1 – MARCH 16 > 22, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC

Training for Ironman #5 has begun!  But not without some concern.  Usually, my concerns are about some nagging injury that is giving me doubt about completing my workouts, or some forgotten conflict that may pop up and cause me to miss something important, or some other dumb thing on my mind.  But I never thought that a global pandemic might derail not only my training but the race itself.

When my buddies and I committed to doing Louisville again back in January, I had no idea that I would be sitting around inside my house with the government telling me to stay home and not go anywhere other than essential travel, i.e. to work, to get groceries, etc.  But here we are.  When the race dominoes started falling, races like the Boston Marathon and others, I knew that this might be a little more of a worry than what we were telling ourselves.  Pools are now closed.  Gyms are now closed.  Running trails are open, but the toilets are locked!  (Maybe that’s only a problem for me.)  Getting the workouts in maybe a little difficult for some, but Ironman triathletes are a hardy bunch.  Heck, if we can get through an actual Ironman race, we can get around these training obstacles.

My plan for this Ironman is to once again follow Don Fink’s “Be Iron Fit” competitive training plan for the next 30 weeks.  It has served me well in my past four races and I have tweaked it over time to fit my abilities and needs.  I don’t follow the swim plans like I did the first two times I used it.  The past two races went well with just two 45-minute swims per week with a handful of longer open water swims thrown in.  I won’t be able to swim for a while, as it hasn’t warmed up enough for me to open my own pool.  I suspect I will start swimming in late May.

It is on the cusp of being nice enough to bike outside, but if the weather prevents that I have both a trainer at home or a spin bike at work that I can use if necessary.

I’m in pretty good shape for running this time around.  I had been training for an ultramarathon that was to take place on April 3rd but it fell victim to the pandemic and got postponed.  My goal for this year’s race is to try to go sub-4 hours on the run.  In 2017 my run split was 4:05 at Louisville, so I think that it is reachable.  I just got to learn to stay out of the porta-potties on the run course, which always rob me of time.  If they are locked on race day it might not be an issue!

My ultramarathon got postponed until 12 days after Ironman Louisville, so I hope to use the 30-weeks of training to prepare me for that event as well.

So here’s to a safe 30-weeks of training, and I hope my buddies and I and everyone else training for Ironman Louisville stays healthy.

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THE GUNNERS ARE BACK!

TOTALS FOR WEEK 1:  

Swim:  0 / 0 yards

Bike:  3 rides / 31.5 miles

Run:  5 runs / 18 miles

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Louisville 2020 – Here come the GUNNERS!

 

Nips, Sores, and More!

IRONMAN CHATTANOOGA 2019 TRAINING

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WEEK 24 – Monday 8/12/2019 – Sunday 8/18/2019

I was expecting to get back on track this week with very little deviance from the plan after swapping the past two weeks of training around and making a concession here and there.  But life sometimes throws you a curveball or two.

 

I’m getting really tired of having nipples.

It was a nice day, somewhat cooler than the past few and I only had an hour-long run to do, so I skipped covering my nipples.  Big mistake.  One got chaffed and started bleeding halfway through the run.  Why do men have nipples anyway?  It’s not like we use them for anything.  They aren’t even that interesting in my opinion.  But if you are a male runner that isn’t rail-thin, you are bound to one day experience the dreaded bleeding nipple.  After thirty-plus years of running, you would think that they would have calloused over by now, or somehow adapted so they don’t get chafed.  But sadly no.  So I guess I will start covering them with Bandaids for every run, so buy some stock now.

 

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Boo hiss.  People look at you funny when your nipples bleed.

 

 

Ashley’s back at Valpo for one last year!

Ashley may not have been excited about returning to Valpo for one final year, but it’s only one more year!  Check-in at the apartment where she stays was on Saturday, so that meant if I wanted to help move her in I needed to somehow get my important Saturday long bike in, so I moved the Sunday two-hour and 15-minute run to Friday to free up Sunday for the bike.  Doing the long run on Friday meant I would have to try to make up Friday’s normal run another day.  Yeah, it didn’t happen.

 

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Two of my loves enjoying the move-in day.

 

 

Why can’t summer storms come in the middle of the week?  

I had moved my Saturday long ride to Sunday so I could have Saturday free and what happened?  It decided to storm like crazy Sunday morning.  I had planned to be out on the bike before 8 am but with the heavy rain and lightning, I waited until the radar showed that it was past.  I hit the road at 10 am and was amazed by how much water had poured on us.  I was soaked from the waist down from just riding through the puddles and the standing water on the roadway.  I explored a little on the ride to avoid the bike trail because when the leaves and junk on the trail get wet things get a little scary.  Thankfully though the ride went smooth, I had no wind going out and a tailwind coming back, and I stayed on top of my hydration and nutrition today.  I only felt a little low on energy getting back home, but as I switched to my running shoes for the hour-long run, I downed a Gatorade and the run went well.

 

Hello Saddle Sore, My Old Friend (with apologies to Simon & Garfunkel)

Hello saddle sore, my old friend
It’s not nice to see you once again
Because you are literally a big pain in the ass
And it’ll take you at least a month to pass
And the cries of my pain could be heard along the road I ride
Thanks to you, you damn saddle sore.

What’s the deal with saddle sores?  I use the butt cream.  I use Body Glide. I make sure that anything that can chafe will get some attention.  But this past couple of weeks the damn saddle sore I always get from riding showed up again.  It is actually bothering me just sitting on this cushy chair right now.  And don’t mistake it for a zit, because it is definitely not a zit.  Matter of fact if you try to squeeze that sucker, it’s going to let you know that he’s the Captain now.  Touching it hurts!!!  So I generally will just coat it with some Neosporin and a Bandaid (again, buy some stock now!) and let it be.  Some day when this Ironman race is over it will go away because I can guarantee that I won’t be letting my butt sit on that bike again until next year.

Click here to see a picture of my saddle sore:  Saddle Sore – NSFW!!!

 

WEEK 24 TRAINING TOTALS:

Swims: 2 total, 3500 total yards

Rides: 3 total, 135 total miles

Runs: 4 total, 33 total miles

 

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All triathletes are weird.

 

 

 

It’s Heating Up In More Ways Than One

IRONMAN CHATTANOOGA 2019 TRAINING

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WEEK 20 – Monday 7/15/2019 – Sunday 7/21/2019

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Week 20 is finally over and two-thirds of the training plan is in the books.  This week though – wow did it get warm.

I first noticed the heat on Friday, a 75-minute run.  I do my runs smack dab in the middle of the day when I get off from work.  I was seeing heat advisory warnings early in the week, and of course, I scoffed at them.  The Tues./Wed./Thur. workouts were really the typical summertime heat stuff, but Friday came and I started the run with pretty warm and humid conditions.  I felt pretty good for the first three miles and I was thinking I would just do an out and back on the bike trail, but when I got there it offered no shade and I was feeling the heat pretty well.  I decided to head to the other forest preserve trail and make it a loop run instead, hoping that the shade would keep me cooler.  It did, but the hills and humidity were starting to get to me.  I ended up walking quite a bit and kept thinking about getting more water.

I finally got to the park district office and was really feeling the heat at that point.  Sort of shuffling along and walking.  I went in and basked in the air conditioning in the lobby for about ten minutes and refilled my water bottle with cold water and rehydrated myself.  I was about a mile and a half from home and started out with a newer outlook on finishing that portion, but when my watch hit 75 minutes, I decided to walk the remaining 3/4 miles home.  Glad I did.

 

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Feels like 104 degrees was pretty spot on.

 

Saturday came with a prescribed 4-hour bike ride followed by a 45-minute run.  I was a little concerned about that, and decided to get up at 4:30 and hit the trail by 5:30.  After making sure I had all my gels and extra water bottles, I hit the road.  The skies were overcast, so I was very grateful for that.  But it was still 80 degrees and humid and would get worse as the day went on.  Fortunately, on the bike, you get the wind cooling you down, but I was sweating within ten minutes of the start.  Two hours into the ride I did the same dumb thing I did last week and went a little bit further so that I would hit 35 miles, making the total trip 70 miles.  But I knew I had been riding into the wind, so the little bit of extra riding would equal out in the end.

The tailwind was awesome and the remaining ride home was mostly enjoyable.  Somewhere around the 3:15 mark things got interesting, and I was no longer worried about the weather.

First up was a flock of geese crossing the road, and they couldn’t just turn around, no, they had to walk right in front of me.

 

Next, my chain fell off the big ring and landed on my crank by my right shoe.  I was cruising down a hill and had some good speed going, so I just figured that I would coast until I slowed down and then I would stop and fix it.  But as I looked down it looked like I could reach down and grab it, so I decided to risk crashing and try to get it back on.  I did it!  Here’s me celebrating my achievement:

 

After getting the chain back on I came upon a farm tractor going down the road.  Usually, 100% of the time I’m the one getting passed by a vehicle, but not this time!  I was catching it and thought I had a chance to pass it.  I had to wait for an oncoming car and then I made my move.

 

As an added bonus, up ahead was a group of cyclists waiting for the light and I could see that it was about to turn green as I approached.  When it did turn green, I hit the gas and put the hammer down leaving them in my dust.  That was fun!

When I got home I was feeling pretty beat, so I opted for the treadmill in the basement for a 5-mile run.  I kind of felt guilty about that, but I think it was a sound decision.  I would rather live for another day than suffer through a real feel temperature of 105 degrees after four hours of biking.

I rested up and rehydrated as best as I could on Saturday afternoon because I was volunteering to punch tickets for the Joan Jett and The Blackhearts concert in New Lenox that night.  It was hot at the start of the event, but we had water and the temperature did come down a little as the evening progressed.

 

Sunday was supposed to bring some relief with the temperature but after breakfast and a quick look at the weather to check for possible storms, I headed out the door to find that it was still warm and humid!  I planned to run 6.5 miles out for an hour and then turn around.  I was sweating like crazy again!  I refilled my water bottle at the turnaround and popped a salt capsule to replace the electrolytes, but I was starting to suffer.  I think my critical mistake here was the sweat-fest I had the prior two days as well as not rehydrating enough before this run.  I dragged my butt back and finished 12.5 miles of the 13.1 I had hoped for.  Oh well, live for another day, again.

Looking ahead to the next ten weeks left of training and things are certainly going to heat up, not just with the weather but also with the intensity of the workouts.  I am going to have to be more cognizant of the weather as we head into the heat of the summer and the longer bike rides and runs to come.  It’s starting to heat up in more ways than one.

 

WEEK 20 TRAINING TOTALS:

Swims: 2 total, 2,400 total yards

Rides: 3 total, 108 total miles

Runs: 5 total, 36.5 total miles

 

 

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Time to relearn the things I have learned in regards to the heat.

 

I Won a One Man Race!

IRONMAN CHATTANOOGA 2019 TRAINING

 

 

WEEK 18 – Monday 7/1/2019 – Sunday 7/7/2019

 

This week was somewhat light for the training plan that I follow and boy was I thankful for that. July Fourth occurred this week which meant that once my daughter marched in her last Independence Day hometown parade as a high schooler we would be off to our vacation in the Northwoods of Wisconsin. So there was travel involved and vacation and hosting lots of family at our lake home. Even with all that happening I still managed to get in most of the training.

One cool thing that happened this week is that I got my new tri kit a couple of days before leaving for vacation. I chose to go with Jakroo this time around and the kits seem to be pretty decent for a lower priced product. The best things about this company was there were no minimum orders to meet, I could design the kit myself, the prices were affordable, and the turnaround was super quick. Here’s me with the tri shorts and the cycling jersey. The shorts were size Large but were a little snug. I may order an XL if I find these uncomfortable. I did one short hour long bike ride in them and they felt okay.

Me rocking the new GUNNER team kit.

The weekend called for an Olympic distance race according to the plan. Although I will race a 5K or triathlon during training I’m a little hesitant to race when training for an Ironman because I don’t want to risk crashing or otherwise injuring myself and throw away all the investment I made in training and other stuff, so I just usually do them at home on my own. And being in Minocqua offered a perfect opportunity to do just that.

First Annual Minocqua Olympic Distance Race For Chris Only Race Report

When: 7/7/2019

Where: Minocqua, Wisconsin

Time: 2:55:52

Results: 1st Place OverallWINNER!

After a good breakfast of pancakes and bacon, I donned the wetsuit and recruited Kari to kayak next to me on the swim to keep me from being run over by one of the thousand wakeboard type boats on the lake. I’m exaggerating a little, but these obnoxious boats seem to be the boat of choice by beer drinking party animals who somehow have the money to afford such an over the top boat.

The Swim: 1562 yards / 28:49 / 1:51 per 100 yds.

Fortunately for me, I was seeded in the first wave and got ahead of the pack early. The wetsuit seemed a little restrictive for some reason, but I felt good. The water was warm, but the race director said that it was a wetsuit legal race. I decided that I would swim along the shoreline for 750 yards and then turn around, not realizing that 1500 yards didn’t quite equal 1500 meters, but it was close enough. I swam pretty comfortably and was surprised to see that I averaged under 2 mins per 100 yards, which was awesome. I reached the dock and like a dummy, I hit stop instead of the lap button, but I got it fixed quickly and I was off the change into bike gear for the ride. Nice to be first out of the water!

T1: 5:30

The Bike: 24.8 miles (40K) / 1:29:36 / 16.6 mph average

I decided that I would ride Highway J west toward St. Germain and make use of the wide bike lane on the road. I’m a little nervous about being on that road but the cars were giving me plenty of room. By a half mile into riding, I was regretting riding my hybrid bike in this race and not bringing my tri bike up to ride. My butt and left leg were bothering me and to alleviate the discomfort I shifted my butt as far back on the saddle that I could. Lots of rollers on this ride but it’s not too challenging. As I got to St. Germain I was very pleased that I was right at 12.4 miles and this out and back would be a perfect 40K. The ride back was smooth and trouble-free. Glad to average 16.6 miles on this heavy old bike. I was also very glad to be the first bike back and still in first place.

T2 – 3:21

The Run – 6.2 miles / 48:36 / 7:51 pace per mile

My back was a little sore getting off the bike but loosened up quickly. As I headed down my street I debated as to which way to run but decided to stick to my original thought of running downtown to the trail and then head back. I wasn’t planning on pushing the pace on this run because I had such a huge lead, but when I got to Hwy. 51 and saw the parade of backed up cars leaving town on the only road that takes them back south I did a little peacocking and was running hard. That was a bad decision as the pancakes were starting to wear a little thin. But I paced the out and back well, hit the water fountain a couple of times, and coasted home to a first-place finish. I kind of like winning. I might make this an annual tradition.

 

WEEK 18 TRAINING TOTALS:

Swims: 2 total, 3,662 total yards

Rides: 3 total, 56 total miles

Runs: 5 total, 24.7 total miles

 

Yay vacation!!!

 

Sun Tans, Group Ride​, & Racing!

IRONMAN CHATTANOOGA 2019 TRAINING

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WEEK 14 – Monday 6/3/19 – Sunday 6/09/19

 

You sure are getting tan.

A few weeks ago I started getting compliments on my tan.  I never really notice getting tan because it’s a gradual progression for me, but others who are less tan than I seem to notice it quite easily, and are sometimes envious and will point it out.  I guess getting sun exposure and developing a tan is easier for a runner or triathlete, as we are outside doing our thing a lot.  But there are some downsides to getting tan.  First, the danger of exposing yourself to the harmful UV rays is pretty evident.  If I am heading out on a sunny day, I will always spray myself with SPF 50 or cover myself well.  Even so, I will still start developing a good tan.  The other downside is triathletes can develop some really strange tan lines.  I generally wear mid-length socks that will protect my lower leg from the sun.  Also, tri suits cover your thighs which leaves just a small portion of your leg exposed for tanning.  That’s a weird look.  Wearing a hat also adds to that weird tan line on your forehead, like pro golfers get.

It’s not like I seek out sunny days to exercise – I take whatever day I get and prepare for it.  But when it is sunny, I make sure that I place more emphasis on protecting myself from the sun than getting that envious tan.

 

Group Ride!

Riding with my teammates and buddies is always better than going alone.  Last week Dave was in town but I wasn’t, so we couldn’t do the Saturday ride together.  But Dave ended up making a return trip to visit this weekend, and he coaxed Jeff to come down from the city and do our 3.5-hour ride, 1/2 hour run Saturday workout together.  The weather turned out great for us, except for that pesky wind that always seems to be in our faces in the second half of the ride.

We turned around a little before making it halfway out from home because we thought we were going to need to fight the wind back home.  But we ended up having about 15 extra minutes we needed to ride, so we took a trip through a local neighborhood called Prestwick, a neighborhood where STYX lead singer Dennis DeYoung used to live back in the late 1970s and early 1980s.  We also saw an old neighbor Bill Goldschmidt out riding.  He was a dad who lived on the street that Dave lived on and I virtually lived on and a long time rider.  He was very excited to see us on the trail and we had a short but nice conversation with him.

We finished the ride and then headed out on a fairly easy paced 3.5-mile run that took us more than the 30 minutes the plan called for.  They let me hear it for making them run longer than what the plan called for.  Whatever, it’s good for you.

After a quick splash in the pool, some great conversation, and a nice lunch, we all headed back to our busy weekends.

 

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The required post-bike selfie that I demanded they participate in.

 

 

Racing

On Sunday, I once again drove myself to Batavia, IL to race the ET Batavia triathlon and did quite well for myself.  I ended up 27th overall and 1st in the Male 55-59 age group.  I was very happy with that result.  You can read my race report here:
2019 ET Batavia Triathlon Race Report

 

Week 14 Training Totals:

Swims: 3 total / 4600 yards > Rides: 5 total / 102 miles > Runs: 5 total / 25 miles

 

 

Gunners-2-1
Almost halfway done with this!  Here comes Week 15!