Sunday, July 08, 2007

Marathon- 26.2 Miles of Hope

The Marathon - 26.2 Mile Run:
The Marathon consisted of two 13.1 mile out and back loops. Throughout the year I have been training on a 6 mile looped course. So mentally I broke the run into 5 parts. Four 6 mile loops followed by a 2.2 mile celebration run. It is easier for me to think of completing loops than a linear stretch of road. For me, a loop means I have brought closure to a distance and can then forget about it.



The fist few miles were tough until I got my legs and heart rate under control. Fortunately, everything got under control and I found my groove. My plan was to take salt tablets every hour, run each mile and to walk the aide stations as I ate and drank. The plan worked beautifully. I was running a comfortable 10 min 15 sec mile pace and walking about 1 min 15 sec through each aide station. My legs felt great until mile 15. About that time I was starting to develop a hint of a cramp on the upper inside part of my left leg. I would stop and do a side stretch for a few seconds and it would be good for a couple more miles.


Boy I’ve got to say the aide stations were GREAT! They had water, Gatorade, cola, chicken broth, gels, bananas, oranges and plenty of happy faces. I used my own gu and took in aid station water and Gatorade until mile 15. After mile 15 I started in on the cola and chicken broth. At some aide stations I had water, Gatorade and chicken broth in one shot. I wasn’t sure if it would all stay down but it did. Others weren’t as lucky. I saw people throwing up and others laying in the grass along the side of the course. I would run by and say … “You ok buddy” and I’d get a no look thumbs up. I thought that was a classic sight. If a guy is feeling like shit, barfing out a lung and he gives you the “good to go thumbs up”. That’s Awesome!!!


Because the route was out and back for two loops I had many chances to see team mates (you know who you are) and family members many times during my 5hr 5 minute run. I continued with the run walk until the mile 24 aide station. Once there, I took a swig of water and washed off my face and arms with sponge and straightened out my race kit in preparation for my finish photo because there was no stopping me now. The last 2.2 miles were heavenly. I’m sure I was having an adrenaline rush because I was running strong and without pain. I could hardly count the number of people I was passing in these last couple of miles. As I made it up the last hill and made the last turn towards the finish line I could see the Ironman arch and finish line chute 400 yards away. The last 400 yards to the finish line is all downhill. As I approached the chute, I was able to give my Dad a high five and waive to my wife and girls. Once in the chute all I could see was arms and faces moving and clapping. The applause and cheering was deafening until I was a few feet from the finish line. Once I was within a few feet of the tape my mind went still and a peaceful feeling set over my body. I slowed to a walk and crossed the finish line with my arms over my head.


Once I hit the tape my body filled with pride, joy and excitement. I then heard those 6 sweet words “Jason Healey you are an Ironman!.” I thought to myself, “I am an Ironman!”…. I could live with that.

I set the goal to do this race and to do this race my way. I decide to pass on having a coach (for good or bad) and decided to live or die with my training decisions. Other than my swim time I was completely happy with my overall race. In hind site, I could have gone faster in places but who know what kind of problems that could have caused later. In the future, I might do some things differently but for this race I wouldn’t have changed a thing. I enjoyed every second of the Journey. My nutrition was right on, my pacing was right on and I’m proud that I had the patience to hold back until the very end of the race. Having my family there to share in the experience was great and seeing them on my last 2 magical miles was priceless.

Transition 2: T2

T2:
In T2 people were laughing about having to now go out and run a full marathon. I steadily peeled off my bike gear, applied body glide to all the important places and put on dry socks, tri-shorts, sunscreen and a hat and headed out onto the run. As I was changing, I was curious about how my legs were going to feel.

112 Mile Bike

112 Mile Bike:
Once on the bike I completely put any thoughts of the swim behind me. After I clipped into my pedals and had a chance to look up I was instantly energized by the amount of spectators that were lining the streets.

My plan was to go out slow on the bike and let my stomach and heart rate settle a bit. I planned to ride the first 33 miles in one gear easier than I thought I should be in and concentrated on keeping my cadence in the 90’s. From miles 33 to 66 I planned to go a little over race pace (high zone 2 and into low zone 3 on the hills and from 66-100 hold a steady pace (mid to high zone 2). For the last 13 miles I just wanted to keep my cadence high and my head in the game.

My hydration and nutrition plan for a predicted bike time of 6.5 – 7:25 hr was to drink 24 oz of water for the first hour, Gatorade for the 2nd and 3rd, 16 oz Mountain Dew/ 24 oz R4 recover drink during hour 4th and alternate between water and Gatorade until the end. Food wise I elected to take 2 gu’s every 45 minutes and eat a P.B & J & and a small can of Pringles from my special needs bag at mile 64 along with my Mountain Dew. Additionally I was taking 4 salt pills an hour to help from cramping.

My plan worked great until about mile 76. About this time my right quad wanted to cramp when I tired to climb with a cadence below 65 on the steeper hills or if I tried to apply a lot of force to the pedals with a cadence in the low 80’s. Because of this, I decided to dial back the intensity and keep my cadence in the high 90’s. My first 56 mile loop I averaged about 17 mph and because of my right quad, special needs stop and two bathroom breaks I averaged about 15 mph on the second loop.

The bike course was beautiful. The first 30 miles take you through town and along the shoreline of the lake and then back into town on a reverse route. Once back in town the course heads north and into the hills. During each loop there were 4 to 5 decent hills and a total of 2600 feet of climb.

My family and team mates kept my spirits up throughout the entire ride. I saw my Wife, Dad and girls at miles 20, 37 & 76 and one of our team's coaches at mile 85. My girls were so proud of the signs they made for me and displayed them proudly. At mile 76 I stopped to give them all a high five and a kiss before I headed back out onto the course. Doing that easily got me through the next 10 miles pain free. Surprisingly my ass, lower back and legs weren’t in to much pain as I finished the bike course.






At the dismount line I got off my bike, handed it to a volunteer and make my way to my T2 bag and then into the changing tent once again. The volunteers at this race were great! The led me to my bag, offered me liquids, continually told me that I looked great and even offered to help me change my gear.

T1: Transition 1

T1:

The 40’x 80’ changing tent was packed with athletes and volunteers. Everyone seemed to be happy to have completed the rough swim and eager to start the next leg of the event. I made my way to a nearby chair and nearly sat on the guy next to me. I was still experiencing a little vertigo from being horizontal for so long. I quickly assessed my condition. Even though the swim took me longer than I expected my lower back and hamstrings felt great. I quickly dumped my T1 back in front of my feet and steadily started to change out of my wet swim suit and into my dry bike gear. I put on my helmet, glasses, tri top, cycling shorts, arm warmers (air temp was still in low 50’s), socks, shoes, gloves, road ID, heart rate monitor and heart rate strap. I stuffed a protein bar and salt tablets into the shirt pocket, used the bathroom in the tent and then made my way towards my bike. Once outside of the tent a volunteer painted me with sunscreen and then pointed me to the bike area entrance. I quickly found my bike and shuffled my way to the bike start line.



2.4 Mile Swim

The 2.4 mile swim:
The swim start cannon went off at 7:00 AM and 2200 plus people poured into the 63 degree water of Lake Coeur d’Alene. The swim course was a two loop 1.2 mile counter clock wise rectangular. I started on the far outside and let most everyone enter the water in front of me. I had no desire to get kicked, punched and swam over for over for my predicted 1hr – 20 min swim. Even thought this was my plan, I still got kicked, punched, swam over and dunked. When these events happened, I stayed calm. The swim out to the far buoy seemed to take forever… because it did. I don’t know what the problem was. Was it the chop? Waves were breaking onto my head and forward moving arms. Was I swimming to wide? Perhaps if I got into the middle of the pack some of the waves could have been flattened out. Was my sighting off and causing me to not swimming straight? I had a hard time seeing the buoys so I sited off the top of a mountain in the background. Who knows but I swam a disappointing 48 minute 1.2 mile split. The month before I swam a 39 minute half ironman distance swim and thought that was slow but this swim was taking the cake. After completing the first loop, I headed out for the second loop. I decide to put the first loop and the miserable time behind me and just take it even easier on the second loop. I kept thinking … the swim is just a warm up ….. you have a long day ahead of you….. swim smart …. stay relaxed. The second loop didn’t feel as long but it took me about 55 minutes to complete. Wow, 1hr-43 minutes for the swim… how embarrassing. I exited the water and headed up to the grassy area near the swim to bike gear bags. Once there, a couple of volunteer stripped off my wetsuit, pulled me to my feet and sent me to my swim to my bike gear bag. Once I found my gear bag I entered the changing tent.



Thursday, July 05, 2007

RACE DAY!!!! - GOOD DAY TO BECOME AN IRONMAN!

Sunday June 24th - Race Day.
I received my wake up call and 3:30 AM and prepared my re-race breakfast. I ate two packets of instant oatmeal, one bagel, a Promax power bar and drank a 16 ounces bottle of Gatorade (approximately 800 calories total).
By 4:30 AM I was finished with my second nature break and was ready to take the short drive to the race venue. The forecast called for high of 62 degrees and a low of 46. My dad and I left Shannon and the girls at the hotel so my daughters could get a good nights rest and watch me later on the bike and then at the finish line. Once I stepped out of the car, I had determined that the forecast was right on. It was cold and starting to get windy. (more news about that later.) I dropped my special needs bags, check my gear bags, got body marked, check my bike, pumped up my tires, visited the bathroom one more time and found a quiet place to collect my thoughts before having to head down to the beach for the start.
With a half hour to the race start I put on my wetsuit, said good by to my Dad and headed out to the swim start. With about 10 minutes until the 7:00 AM race start the wind really picked up and cause white caps and waves in the lake. (Check out the flags and the water surface.... Cold and Windy)

Because of the choppy conditions, the race director offered people the option to skipping or only doing one lap of the swim course if they felt they would not make the swim cut off time of 2 hrs 20 minutes. About 60 people decided to take the offer and avoid the swim. They would be required to sit in the transition tent until 9:30 AM before they could head out onto the bike course.

Saturday June 23rd - RACE WEEK

Saturday June 23rd .


I dropped off my bike and gear bags at the race venue at 10:00 AM.
The whole family then spent a couple of hours in the Ironman village. The girls make race signs, we all had some lunch and did a little shopping.

We stayed until 1:00 PM and then we went back to the hotel so the girls could nap for a few hours before dinner. Once the girls were up from their naps the whole family went to the Olive Garden for dinner.
After dinner we went back to the hotel so I could prepare for the next morning (Race Morning!). I went to bed by 10:00 PM and slept like a baby ironman.

Friday June 22nd - RACE WEEK

Friday June 22nd.

We all got out of bed and down to breakfast (inside the hotel) at 7:30 am. The hotel offered cereal, bread, bagels, donuts, biscuits and gravely, oatmeal, fruit, hard boiled eggs, juice coffee and tea for free to all hotel guest from 6am to 10am.


After breakfast, we all piled into the minivan and drove a 25 mile portion of the northern part of the bike course. I then dropped the family off at the hotel’s water park and made my way down to the Ironman Village (10:00 AM) to retrieve my race registration packet and bike from the transport company.
(This picture was taken 2 days after the race.... stay tuned for race day water conditions)

After checking out the swim venue, Ironman village and buying a couple of hats and a sweater at the “Official Merchandise Tent” I headed back to the hotel to make sure my bike was in good working order before having to drop it off in T1 Saturday morning. After checking out my bike, I took a short nap, packed by gear and special needs bags and waited for my Dad to arrive at the hotel. My Dad arrived at 4 PM and we went to the 5:30 PM Athlete welcome dinner and mandatory race meeting in a huge tent near the finish line area by the host hotel & resort.

The dinner and race meeting ended at 9:00 PM and we went back to the hotel.

Thursday June 21 - Race Week

Thursday June 21st.
After signing up for Ironman Coeur d’Alene, my wife and I decided to extent our stay a couple of days and turn the time after the race into a family vacation. Shannon and I packed up our daughters Katelyn and Sydney and made our way to the Burbank Airport for a 9:00 AM flight to Spokane Washington.


Fortunately, our plane was on time & we made our connecting flight in Las Vegas smoothly. Once we were down in Spokane (about 2:20 pm), we retrieved our minivan from Avis and made the 40 mile drive to the Holiday Inn Express in Hayden, ID. This Holiday Inn is a kids’ dream destination. I has an indoor water park, a bowling alley and an arcade directly connected via a air conditioned bridge.



After settling into our room we ordered a pizza and watched a movie in our room before tuning in early.



1 Week to IRONMAN COEUR D'ALENE !!!!!!

Week #32 - (3.0 hrs)
Week of 06/18: (01 week until Ironman CDA)

Monday: 2500 yrd swim
Tuesday: 5 mile easy run
Wednesday: 30 minute spin

2 Weeks to Ironman CDA!!

Week #31 - (2.25 hrs)
Week of 06/11: (02 weeks until Ironman CDA)

Monday: Sick - I woke up with the signs of a sore throat.
Tuesday: Sick - Sore throat is here. I have dicide to rest a couple of days
Wednesday: Sick - Rest Day
Thursday: Sick - Rest Day
Friday: Sick - Still a little tired
Saturday: Sick - Feeling much better
Sunday: Brick: Bike 1.5 hrs + 45 min run

My Goal this week is to make sure I get to Coeur d'Alene with out a Cold. It is better to mess up the taper then to show up really fit but to sick to start the race.