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.

Tuesday, June 05, 2007

3 Week to Ironman CDA!

Week #30 - (10.0 hrs)
Week of 06/04: (03 weeks until Ironman CDA)

Monday: 4500 yrd swim (BT)
Tuesday: Off
Wednesday: 2 hr-15 min bike + 45 min Tempo Run
Thursday: Off
Friday: 1500 yrd swim
Saturday: 3 hr bike + 60 min Tempo Run
Sunday: Off- Family Day

4 Week to Ironman CDA!

Week #29 - (11.0 hrs)
Week of 05/28: (04 weeks until Ironman CDA)

Monday: 4000 yrd swim (BT)
Tuesday:
Wednesday: 5 mile run
Thursday: 2000 yrd swim
Friday: Off
Saturday: Ojai Century - 100 mile bike + 30 minute run
Sunday: Off- Family Day

5 Weeks to Ironman CDA - Recovery Week

Week #28 - (6.0 hrs)
Week of 05/21: (05 weeks until Ironman CDA)

Monday:
Off - Travel day back to L.A.
Tuesday: Off - Very tired
Wednesday: Off - Still tired
Thursday: Off
Friday: 3000 yrd swim
Saturday: 50 bike + 3 mile run
Sunday: Off - Family Day

Monday, May 07, 2007

6 Weeks to Ironman CDA: World's Toughest Half Race Week!

Week #27 - (13.0 hrs)
Week of 05/14: (06 weeks until Ironman CDA)

Monday: Workout #1: 4000 yrd swim (BT)
Tuesday: Workout #1: Brick: 1 hr hill ride + 4 mile skill run
Wednesday: Workout #1: 5 mile Tempo Run
Thursday: Workout #1: 2000 yrd swim
Friday: Off- Travel Day
Saturday: Off - Light training pick Race Packet
Sunday: Race Day: World's Toughest Half Ironman

7 Weeks to Ironman CDA!

Week #26 - (12.0 hrs)
Week of 05/07: (07 weeks until Ironman CDA)

Monday:
Workout #1: 3800 yrd swim (BT)
Tuesday: Workout #1: 5 mile skill run
Wednesday: Workout #1: 1 hr hill ride
Thursday: Workout #1: 2hr Run (BT)
Friday: Workout #1: 2000 yrd swim
Saturday: Workout #1: 4 hr bike + 1 hr endurance run
Sunday: Off- Family Day

Wednesday, May 02, 2007

8 Weeks to Ironman CDA!

Week #25 - (10.0 hrs)
Week of 04/30: (08 weeks until Ironman CDA)

Monday: Workout #1: Off - Home Projects
Tuesday: Workout #1: 1500 yrd swim: 200 warm up + 400 drills + 3x 300yrds
Wednesday: Workout #1: 30 min CP on bike with 30 min warmup and 20 min cool down.
Thursday: Workout #1: 4-5 mile Run
Friday: Workout #1: 3500 yrd swim
Saturday: Workout #1: 5 hr bike. 60 min easy+2 x (40min steady + 20 min *Main Set)+20 min (moderate to hard)+40 minutes cool down. *Main sets #1: 5x3min build to hard pace, *Main set #2: 5x3min low cad large gear
Sunday: Off- Family Day

Tuesday, April 24, 2007

9 Weeks to Ironman CDA!

Week #24 - (11.0 hrs)
Week of 04/23: (09 weeks until Ironman CDA)

Monday: Workout #1: Swim Lesson & 4200 yrd Swim
Tuesday: Workout #1: 20 Mile Bike
Wednesday: Workout #1: 5 Mile Run
Thursday: Workout #1: 2500 yrd Swim
Friday: Workout #1: 20 mile Bike + 3 mile run
Saturday: Workout #1: 5 March of Dimes Walk
Sunday: 13 Mile Hill Run

Sunday, April 15, 2007

10 Weeks until Ironman CDA!

Week #23 - (12.0 hrs)
Week of 04/16: (10 weeks until Ironman CDA)

Monday: Workout #1: 20 mile Run
Tuesday: off
Wednesday: Workout #1: 2400 yrd swim
Thursday: Workout #1: 20 mile bike + 3 mile run
Friday: Off - Brother's wife gave birth to Brooke ... My brothers a DAD.
Saturday: Workout #1: 56 Mile Hill Ride (7500 ft climb) with 2 mile Transition run
Sunday: Off

Wednesday, April 11, 2007

Week #22 - Workouts

Week #22 - (15.0 hrs)
Week of 04/09: (11 weeks until Ironman CDA)

Monday: Workout #1: 5 mile Skill Run, Workout #2: SM - Gym
Tuesday: Workout #1: 4000 yrd swim
Wednesday: Workout #1: 15 ME bike With 2 mile brick run
Thursday: Workout #1: 7 Mile Hill Run
Friday: Workout #1: 1500 yrd swim with drills
Saturday: Workout #1: 110 Mile Areo Ride with 2 mile Transition run
Sunday: Day Off

Week #21 - Sick Week "Nice"

Week #21 - (0.0 hrs)
Week of 04/02: (12 weeks until Ironman CDA)

Monday: Sick
Tuesday: Sick
Wednesday: Sick
Thursday: Sick
Friday: Sick
Saturday: Sick
Sunday: Sick

Week #20 - Recovery Week

Week #20 - (3.0 hrs)
Week of 03/26: (13 weeks until Ironman CDA)

Monday:
Off
Tuesday: Workout #1: Run Marker
Wednesday: Off
Thursday: Workout #1: Bike Marker - Power Test
Friday: Workout #1: 1000 yrd Swim marker
Saturday: Sick
Sunday: Even Sicker

Monday, March 19, 2007

Week #19 - (14.0 hrs)
Week of 03/19: (14 weeks until Ironman CDA)

Monday: Workout #1: 40 mile bike - Hill ride with 5000 ft of verticle Climb.
Tuesday: Workout #1: 2000 yrd swim
Wednesday: Workout #1: 20 bike, Workout #2: 2 mile run
Thursday: Workout #1: 5 mile run
Friday: Workout #1: 2000 yrd swim, Workout #2: Gym - SM
Saturday: Workout #1: 55 mile aero bike ride, Workout #2: 3 mile run
Sunday: Strawberry field Sprint Triathlon - 400 yrd swim, 18 mile bike, 3 mile run

Wednesday, March 14, 2007

Week #18 - Workouts

Week #18 - (6.0 hrs)
Week of 03/12: (15 weeks until Ironman CDA)


Monday: Off - I felt really tired today. Perhaps I am still recovering from the Solvang Century, the drive to and from, daylight savings or all of the above?
Tuesday: Workout #1: 5 mile flat skills run
Wednesday: Workout #1: 3500 yrd swim
Thursday: Workout #1: 10 mile hill run
Friday: Off - Rest day and My wife Shannon's birthday... time for some cake!
Saturday: Day Off - (Have to watch kids because Wife is out of town for B-day)
Sunday: 6 mile skill run (including 2 mile hill).

Sunday, March 04, 2007

Week #17 - Workouts

Week #17 - (16.0 hrs)
Week of 03/05: (16 weeks until Ironman CDA)

Monday: Workout #1: 4000 yrd swim, Workout #2: 10 mile run
Tuesday: Workout #1: 20 mile bike on the computrainer
Wednesday: Workout #1: 2000 yrd swim, Workout #2: gym - SM
Thursday: Workout #1: 10 mile run
Friday: Off - Rest day
Saturday: Workout #1: 100 mile bike ride - Solvang Century






Sunday: Off - Family Day