(Edited by Brad Minus) The Decision My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and...
NYC Marathon: Goof Recap
If you didn’t have an opportunity to read the epic writing in the previous post, I discussed the reason “why” I ran the NYC Marathon, then I highly recommend that you do. Not just because the writing was fantastic, but it is my hope that the recap will be more emotionally moving.
Delta carried us to New York City and back with no issues. I was upgraded to the business class on my departing flight, and returned to Tampa in economy class. Even with my average size, I felt extremely cramped in economy. Scott and his six-foot-one-inch frame looked extremely uncomfortable. It is obvious, that Delta increased their upgraded business class at the expense of the comfort of the economy class passengers. My suggestion to anyone flying Delta to the NYC Marathon, just include the cost of the upgrade if the flight it over 3 hours.
The plans were made well in advance for room and board. After each of us declared our opinions for a hotel of choice, one of our teammates found a condo in Chelsea that would accommodate all of us comfortably and provide a full kitchen to save a little money on meals.
Per an email from VRBO (Vacation Rentals By Owner) we were to pick up the keys at a local pizza restaurant located next door to the building housing the condo.
Team Tampa PKD arrived around 4 pm and the employees working that afternoon had absolutely no idea what we were talking about. Of course, we called the management company and were basically told they did not receive the contract. When we had the contract in hand we called the agency back but no one would answer our calls.
Here we were, in New York City, on marathon weekend, not to mention the third and fourth game of the World Series, homeless.
Teammate Kevin O’Brien to the rescue. Kevin works for a landscape development company and happens to travel quite a bit, which was lucky for us. With his Hilton Honors status we were able to procure two rooms at the Hilton Garden Inn located in Tribeca. Thank you Kevin.
The rooms were updated, immaculate and comfortable. Another, nice little value add of the Hilton Honors was the choice of extra points or free breakfast. Kevin being the generous person he is, opted for the free breakfast for us which again helped save a little bit of money. Again, Thank you Kevin.
With all of us now settled, we headed to the Javits Center to pick up our NYC Marathon packets. The bibs numbered up to 72,999. It still amazes me how easy it is to retrieve a bib, swag and t-shirt at the expo. It runs like a well oiled machine.
There is a booth for every few thousand bib numbers. The athlete walks up to the booth that includes their bib number, shows ID and their registration card. Then they receive their NYC Marathon bib and other instructions, verify their info and then walk towards the t-shirt area where on the way, they pick up a plastic swag bag that also serves as the gear bag for the race. The official NYC Marathon t-shirt area is well-marked with a line for the different sizes and within a few minutes of walking into the expo, the athlete has bib, swag and t-shirt.
That isn’t the most exciting part of the NYC Marathon expo. There are vendors from all over the country whom give runners have the opportunity to try and buy the latest gear and gadgets.
One aspect of the expo I really enjoy, is the aura and feeling of the environment. There is an excitement in the air of the larger expos that increases my heart rate a little and excites me to race. It is probably one of my most favorite parts of any race weekend.
The following day we made another visit to the expo simply to walk around and make some purchases. I found a couple of vendors that I had met at other races and made some new contacts for product reviews. Stay tuned.
I have loved New York City since the first moment I stepped into Manhattan years ago. I have a lot of friends here, and I just really enjoy the pace and excitement of the city.
There is always one place, that is mandatory to visit, at least once, every time I am in town. John’s Pizza. I couldn’t believe my ears, when Rich and Kevin decided not to partake. It was their loss, so Scott and I headed over to John’s for lunch. Carb loading, baby, I just love it.
I could write a full post on John’s, so I wont go into the heavenly scrumptiousness of their pizza here, but trust this self-proclaimed, pizza connoisseur, when I say the explosion of flavors that emanate from each bite, redefines the word delicious.
Saturday night, we were scheduled to have dinner with the PKD Foundation and the other runners from different areas at Carmine’s. Scott, Kevin, Karen and I were all pretty familiar with the city and had even known of Carmine’s as it is pretty well-known.
That night we entered the subway and got off at 42nd street in order to head over to 44th where Carmine’s was located, as we started up the stairs from the station, Scott mentions the address which made Kevin and I do a double take. 2400 W Broadway, which was Broadway and 90th street. At the moment we were on 44th st which means we were 46 blocks away. That was a few miles from where we were at that point.
Of course like men we decided that maybe the address was wrong and went up anyway. As it turns out, it was correct. There was a newer Carmine’s uptown and we were in the wrong place and already fashionably late.
It ended up working out for us again. We caught the subway up to 86th and when we arrived, food was just being served. How long could this luck hold, right?
The dinner was fantastic and we met a bunch of really amazing people who were just as passionate about running for PKD as we were.
Like good little runners we went back to the hotel and retired for the night in anticipation for the NYC Marathon the next morning.
As I mentioned both in the last post and in my NYC Marathon recap from last year; the logistics for this race are not the most convenient. It involves a ferry to Staten Island then a bus to security, a decent walk to the assigned village and finally another walk to the specific corral.
An announcement came out from the NYC Marathon staff, about two months prior to sign up for transportation to the start and of course we all missed and ended up getting assigned the 5:45am ferry to Staten Island. Since three of us had already experienced the ferry and knew that there was no accountability, we decided to just take the 7am ferry instead, not only giving us a little more time in the morning, but also keeping us out of the chilly temps for a couple of hours.
The lesson I learned here was there are two choices, either go by the scheduled time and arrive with a lot of time to spare, sit around have some coffee and bagels while waiting for the start, or go a little later and hope to make it to the corral at the time of your scheduled start.
We took the latter ferry and ended up having to wait for two ferries to get over to the island and then when finally getting on the bus, the traffic was so heavy we ended up having to rush to the corrals in order to make the 9:40 start. It was probably perfect for the rest of the team that had later starts, but for Rich and I it was a little tight. Personally, I do prefer the latter.
I found my green village, dropped off my gear bag with my long sleeve shirt and pants, and headed to the corral just prior to the 9am cut-off to enter the corral. Now I had about half-an-hour to stretch and use the portlet one last time.
I was talking to a woman from Basel, England when I heard my name being called. Ryan Wallace, was a Facebook friend and runner I met at last year’s race. A really fun guy to hang with, so after chatting for a bit we found we were looking at accomplishing the goal of 3:50 or better. Score! Someone to run with.
They opened up the corral to head closer to the start line around 9:30am, and just after the final note to one of the most beautiful renditions of our national anthem I have ever heard, sung by opera singer (and runner) Susanna Phillips Huntington, and announcements by the executive director, the gun went off and we were running.
The NYC Marathon is the largest marathon in the world. Largest meaning the most athletes run the course of any marathon in the world.. This year there were over 50,000 finishers. It boasts spectacular views, fantastic support from the spectators, and a challenging course. The route takes the runners through all five major boroughs of the city, starting in Staten Island, crossing the Verrazano Bridge to Brooklyn, heading north into Queens crossing the 59th St bridge, then into Manhattan crossing the Queensboro Bridge, north into the Bronx over the Willis Ave Bridge, turning south back into Manhattan over the Madison Avenue bridge and then finally the incline to the finish line in the heart of Central Park.
The experience this year was better than last, as the temperatures were much better as we started around 55 degrees Fahrenheit and just a little breeze versus the 30 degree temps and 33 mph winds from 2014.
Ryan, his friend, and I started the NYC Marathon conservative for the first couple of miles, but as we rounded the first 5k I noticed we started to increase our pace. I only was witness to it due to calculating my 5k under 27 minutes, which being under a 9 minute mile that soon, concerned me a little, but I was feeling really strong.
The spectators in the NYC Marathon are everywhere and they clap, yell and scream not only for their family and friends, but for any one they seem to be inspired by. Statistics pretty much show, that even know there were over 50,000 athletes running this race, and hundreds of thousands of finishers in marathons all over the world, less than 1% of the population has finished a marathon. In other words there were a lot of people to be inspired by during this race and the spectators expressed that.
Ryan and I ran together up to about mile nine, constantly telling each other to slow down, yet neither of us could hold a slower pace for very long. About that point, a pressure emanating from my bladder was increasing to a point where I was just not comfortable any longer, so I speeded up to the mile 10 aid station to relieve myself. My thinking was speed up, use the facilitates and then speed back up just enough to catch Ryan again.
Unfortunately, we didn’t cross paths again during the race. I was out there on my own, all by myself. It was just me and 50,000 of my closest friends.
There was plenty to see as I continued on my NYC Marathon journey. Achilles International volunteers were out in droves this year with guides helping blind and other challenged runners through the race. Guides would run in a formation with one tethered to the blind runner and then three-to-four others running on each side of them constantly helping to clear a path through the crowd. It was so motivating, that I knew somewhere down the line in my own journey I would have to help like that in some way in the future.
As I crossed the 13.1 mile marker of this NYC Marathon, and saw the clock I realized that I had been running for an hour and fifty minutes. That for me was fast, but I was still feeling really strong. The sights of the area’s architecture, parks, people and the smells of the local restaurants were consistently keeping my mind occupied as I just let my legs decide what they were going to do.
I was concerned though. I know enough about myself, that keeping this pace would have it’s consequences toward the final miles.
My favorite bridge on NYC Marathon course is the Queensboro bridge. It feels like it never ends, but the view of Manhattan and the Hudson is spectacular. Not to mention, the completion of the bridge is a u-turn with a horde of spectators that it feels like a roar of excitement is exuded from them. I felt a boost of energy when I crossed mile 16.
I was actually a little impressed with myself as I hadn’t really slowed as of yet. It is usually around this mile marker that begins the stiffness of the previous miles.
The next checkpoint for me is usually mile 18, but that too came and went without any real pain. My inner dialogue started having delusions of grandeur of possibly finishing the race around the 3:40 mark which be a huge PR for me.
As I crossed the Willis avenue bridge, I felt the start of a twinge in my left leg and a smile crept across my face and out loud I said to myself,”There it is.”
The NYC Marathon mile 20 clock showed I was two hours and fifty-two minutes into the race, which was already better than last year. My thinking at that point was that I could pretty much slow to a ten minute mile at this point and still cross under four hours, but that didn’t happen.
Mile 21 came at just three hours which was a first in a while for me. I am usually only at 20 by three hours and here I was a full mile closer to the finish. My period of optimism was cut short by a stiffness in my right leg that quickly became painful.
I walked though the next NYC Marathon aid station and grabbed a banana from the hand of a volunteer thinking just get some more glycogen to my legs so I finish this last five miles.
What little stride I had became periods of walking between miles 22 and 23 as the pain started to sear and engulf the rest of my leg. It was getting harder and harder to bend my right knee as the stiffness was setting in.
Central Park came and the crowds were getting louder and more dense. I did not want to walk through the park with all these people. I wanted to run in strong, but the pain was getting more and more intense. I actually yelled at myself, “C’mon legs. WTF are you doing!!!”
My mind drifted to Erika at that moment. As I was trying to run stiff-legged and just suffer through this intense pain, I thought that this frustration and uncomfortable feeling must be what Erika feels all the time. The disappointment at feeling run down, the pain that comes with these huge cysts on her Kidneys and the eternal uncomfortable feeling that keeps her from sleep and just enjoying life, must be one hundred times worse that what I was feeling.
If Erika had to continually go through this pain, then I could at least endure it until I reach the finish line.
I didn’t stop running, no matter how much it hurt. I thought about Erika and the last couple of years of misery she must have been going through, and how Jennifer would also have to also have a painful times ahead through her recovery from donating a kidney. It kept me going as I really felt like I was going through it for them.
I am not a totally idiot, I know that running the NYC Marathon of which I enjoy doing, really would do nothing for either of them. It was the fundraising and support where we as a team were doing the most good. Maybe it was for me. Maybe because I was not able to donate my kidney, that I the pain I was feeling now was so that I could empathize with both of them.
The NYC Marathon finish line was just as glorious as the other marathons I have completed. I was extremely happy to cross in 3:56 and at least beat my time from last year by about 10 minutes.
My official NYC Marathon finisher was medal handed to me, I was congratulated by a volunteer and ushered through to take continue the long mile walk to retrieve my gear bag. I was engulfed on all four sides with athletes as we all did the marathon shuffle through the park. There was a sense of peace and a little giddiness that filled the air.
We all did something extraordinary today. Whatever the reason “why”, we were bound at that moment by the accomplishment and conclusion of a journey that started with the decision to embark, the hours of training and the final step across the NYC Marathon Finish LIne.
Once dressed in dry clothes, I found Rich and we headed out to The Keg Room which was where Team Tampa PKD would gather back together. As Rich and I were in the first wave, where he PR’d at an incredible time of 3:27, we arrived first. Kevin, whom was actually in the last wave to take off, showed up next followed closely by Karen and finally Scott. Everyone finished and accomplished what they set out to do, but I was most proud of Scott.
Scott had micro tears in his gastrocnemius muscle (Calf) and had been trying to rehab it for the last couple of weeks. I really didn’t think he would finish the NYC Marathon and we all told him it would have been ok if he didn’t . He did though and under 5 hours with walking. He also said that he felt like he didn’t feel like he did anymore damage.
I am proud of the whole team. Team Tampa PKD was able to raise over 20,000 for PKD, finish the NYC Marathon and, most importantly, find a kidney donor for Erika.
What kind of challenge are you partaking in or plan to journey towards?
Improve Your Healing with DIY Sports Massage
Easy Exercises to Keep You Active
Of course, you know you should eat right and exercise. Most everyone understands the importance of fitness for health. Why is it so hard to stay motivated then? Consider the things that inspire you toward fitness. You may enjoy a particular healthy recipe or be a fan of a certain professional athlete. You might have a goal of running a race or participating in a certain sporting event.
The primary benefit of sports massage is to improve blood to the muscles. Sports massage is a highly effective healing technique also moves oxygen and nutrients to muscles. After you exercise, lactic acid builds up in the muscles. Sports massage can eliminate lactic acid buildup. You can decrease your recovery time by simply eliminating lactic acid buildup and improving the flow of lymphatic fluids. This process promotes the healing process (http://www.howtobefit.com/massage-for-runners.htm).
Consider these tips and methods of sports massage from the Pro academy of New York golf course, Shenandoah:
Frozen Water Bottle – Most athletes are familiar with the concept of rest, ice, compression and elevation (RICE). A frozen water bottle is an affordable way to ice the muscles and massage them at the same time. The ice will reduce the swelling and soothe your extremities as you roll your muscle with the water bottle. Consider this low-cost at-home massage remedy after your workout.
Tennis Ball – If you don’t need the ice, try a tennis ball to massage your muscles. Tennis balls can also be used on the back and legs also. This method is effective for working out the knots in the foot. You can roll the feet over the tennis ball from toe to heel for the most effective results.
Soup Cans – Soup cans are also used to massage the feet and legs. Consider rolling your feet over cans or rolling the cans over your legs to relieve tension and pain. As the pain dissipates from the area of the body
where the soup cans are applied, recovery will begin. This will prepare you for your next workout session.
PVC Pipe – this is an inexpensive alternative to foam rollers. 10″ pipe is best and it is easy obtained from your local Home Depot or Loews. If a little cushion is needed the pipe can be wrapped in several layers of contact paper and secured with duct tape. You can then use it to massage your calves, hamstrings and even you lower and upper back just by rolling on it. It will easily break up the toxins that are located within the muscle and allow them to pass through the membrane and out through the endocrine system.
Training is Better With Sports Massage
There is nothing better than a nice sports massage to start the healing process. Most athletes have made the massage a part of marathon training. Certainly, the benefits of these massages have been proven. Consider sports massage for less painful and more effective training. A healthy life is easy with simple changes. Take baby steps. Remember that moderation is key in all things. Indulge from time to time, but treat the body as the precious temple that it is. When setting your health goal start small. Choose a goal
that is attainable and reasonable.
(This was written by Michelle Pino with some added content by the IronGoof specifically for IronGoof.Com)
Tribute #6 – Jessica Crate
It was apparent this was coming, right? This woman was all over my Rock ‘n’ Roll recap, so the inspiration was already foreshadowed and if you didn’t read the last post, then prepare to be inspired.
Jessica and I met on a set of commercial we were doing for some insurance company. I never actual saw the final cut, but then again, that happens quite frequently. We were actually placed in the roles of runners, which is why it made so much sense. I was in a conversation about running and all of the sudden, I heard this upbeat, sultry voice from behind me enter into the conversation. I turned around to see this tall, athletically thin, beautiful blond woman behind me. Her hair in a ponytail, wearing a Newton visor and radiating the intense positive aura all around her. There was more to this attraction then the minimalistic pure blood American male to the tall, stunningly gorgeous, platinum blond female(See? I am not denying the obvious). The energy radiating from this woman was intense.
We conversed in detail all the while waiting for the lighting to be rigged, and shots set up. I came to find her life as intoxicating as Jessica herself. This woman is an Elite Runner holding course records in the Gasparilla Half-Marathon, St. Pete Women’s Half-Marathon and the St. Pete Rock ‘n’ Roll Half-Marathon. As of last year she began competing in triathlon only to make it to Las Vegas for the 70.3 World Championships her first year. If that wasn’t enough, she also coaches other elite athletes, has her own marketing company, and recently created her own Not-for-profit. She is committed to giving back.
As I have continued to attempt climb inside her head and soul to try and understand what drives her, I have yet to hear her utter a negative word about anything or anyone. She truly believes in winning not only the race, but in life itself. If there is ever the opportunity to meet this unbelievable athlete and woman, do so. Before you know it, you will be winning to. Let me introduce you to my good friend, Jessica Crate.
Place of Birth: Victoria, British Columbia CANADA
If you’d like more information on where she will be next or to sign up for a training session, contact her at firstname.lastname@example.org
Or visit her website: www.jessicacrate.com
Tribute Tuesday #3 – Lisa Jamison
There are people that come into our lives that defy all expectation. Have you ever met someone whom you previously had heard about, or may even have spoken to, only to find out they not only lived up to their values and skill but by far exceeded them? It doesn’t happen often right? I can truthfully state this about my massage therapist, confidant, and friend; Lisa Jamison.
I was given a brief introduction to Lisa by my good friend Scott Bragan. He mentioned that he made massage a big part of his training, and in his opinion how much of an expert Lisa was, and how she worked with him on some injuries and ailments. I finally decided to talk to her and see if she could help me. (I will give you my story about my injury in another posting, but I currently have a L5/S1 herniated disc in my back) I had been going to a chiropractor for my injury and they were keeping me running, but I felt like I had to make frequent visits, but that all changed when I met Lisa. The first thing she did was look at my posture and how I hold myself, and immediately gave me analogies to think about, and exercises to do during the day to help. She assessed my injuries and then……and then, she went to work on me.
All I can say is O-M-G! That first massage was an experience. She loosened up muscles I didn’t even know I had, all the while telling me what she was doing and why she was doing it. Lisa and I are both talkers so we also were getting to know each other. It turns out, she is not only an LMT, but a USAT Level 1 coach, a Yogi, a Certified Personal Trainer and an IRONMAN. At this time I was still seeing my orthopedist and my neuro-surgeon. Lisa educated me more on bio-mechanics than either of my doctors, and when I questioned them about the aspects of my anatomy Lisa educated me on, they both looked like a deer in headlights. Lisa’s knowledge and experience was far superior. First impression; this woman knows her stuff.
|Lisa at Fight for Air Climb 2012|
As we continued our professional relationship we started to become friends, and I learned that she was not only passionate about helping athletes, but also para-athletes. She was close personal friends with Scott Rigsby, the first double amputee to finish the Kona Ironman! She was also contracted by tri-clubs all over the nation, to meet them at races and work on their athletes and their para-athletes. Whenever I had a question about about form, posture, or training Lisa always either knew or found a way to help me out. Second Impression; she cares about her clients and will go to great extents for them. Amazing!
Then she told me the story about her brother-in-law that passed a day before she was to compete in Ironman Florida. This immediately brought tears to my eyes, and continues to whenever I recall her words about him. She did end up competing in the race, but returned home immediately afterward. She said that her brother-in-law, Mike Dalton, wouldn’t have it any other way. Currently, she has dedicated herself to American Lung Association and the Fight for Air stair climbs across the country dedicating herself for another friend taken from her, John Foley. Lisa started Team Foley and she recruits athletes every year to do the Tampa Stair Climb at the Bank of America building. Last year I participated, wouldn’t you know it, WE WON! Yep, I stepped up the 42 flight climb with Team Foley and I would do it again in a heartbeat. As a matter of fact I am already signed up for 2013. Lisa also completes stair climbs all over to include the Sears (not Willis) Tower in Chicago. Can you imagine 103 flights? She does it and often.
Third impression – I am in love with this woman. I defy anyone to meet her and not feel the same way.
DOB: March 27, Aries
Grew Up: Vernon, CT
High School: Rockville HS
High School Sports: Drill team/Dance squad, figure skated(outside of school)
College: University of Connecticut
Sports: Inline Speed Skate (as an adult), Triathlon, Running
I studied Sports Med/Athletic Training in college. Through college I worked in the fitness industry (I was one of the early ones…”aerobic instructor”). After college I spent time working as an athletic trainer and teacher while still doing some fitness work on the side. At some point I could see that I wanted to spend more time working in the fitness industry, but liked the sports training model. It seemed to me that if people could take their workouts and view them as something as they “got to do” vs what they “had to do”, our health and fitness might be more enjoyable. I started personal training in the late 1980’s. I moved here in 1991 and have just kept plugging along. I read a lot, take a lot of classes, and just keep trying to throw something new into my “bag of tricks”. I went to massage school about 8 years ago.
If you could give me one adjective to describe the feeling you get when you are working what would it be?
I like the aspect of the day that keeps me looking for a different way to get the job done. Maybe that’s because I need to shake things up for my own sanity, and maybe that’s because healthy clients are in their for the long haul and may get bored doing the same thing over and over again. I can’t think of an adjective…but I do get lost in my own head while I’m working in a the quiet of massage. While training and watching people in their setting, it’s almost like I can get in their body and feel it.
|Lisa at IMFL|
When and why did you start competing in triathlon?
It was the late 90’s. I was working with a lot of triathletes, finishing up with a stint in speed skating and looking for the next sport. I knew I’d get involved in triathlon, but was afraid of the swim. I didn’t rush into it. I participated without training for a couple of years, then changed my workouts to focus on triathlon a little bit. After a few years I started legitimately training for it. Now it’s been a couple of years since I’ve raced. Not sure what will happen next.
What is one thing you love most about triathlon?
The people, the training partners, the group of people. I really like the balance of the group training for an individual sport. I like having to get lost in your own head in the midst of a crowd.
After being in the business as long as you have, what possesses you to still take the classes for continuing Ed that you do?
I have to for many reasons. I am self employed and live alone; if I don’t work, there isn’t money coming in. I learned very early on that people’s incomes can change, and you will be the first person they give up in difficult economic times. If I weren’t “multi-talented”, I wouldn’t work. I always have to be looking ahead to see what else I can do. Personally, I like a day that’s filled with different things. I enjoy being able to train a few fitness clients, work on re-patterning a skill with an athlete, do a relaxation massage, help with injury rehab, do some yoga, and meditate. I like group work as well as private work. I’m a teacher at heart, so as long as somebody is learning something, I go home feeling like I made a difference
|Lisa & the Goof at the Fight for Air Climb|
What was the turning point for you to decide make this a career?
All through high school I volunteered in hospitals and physical therapy clinics. I always said I wanted to work with a “well” community, or one that was injured but was motivated to come back strong. I started working in fitness in 1981 and it’s just all evolved from there. I’ve just had to set the path for what I’ve wanted to do.
What would you say is your greatest obstacle you ever overcame?
There wasn’t a career in “personal training” or “corrective exercise” or even massage during my early days. I’ve always referred to myself as a bit of a hybrid. Now the hybrid careers are becoming more popular. I wish I knew that…I would have saved a lot of time looking for the career that was right for me spent more time “just doing it”.
What is your greatest victory?
When I can help someone get that “a-ha” moment and their day/life/sport makes more sense
|For More Info and to register or help click above|
The Nutty No-Excuse Goof
|The line to register for IMFL 2013|
To coin a bad phrase; “Oops, I did it again.” I signed up for Ironman Florida for 2013. The energy of Ironman is intoxicating and if you have any ambitions of competing in one you have to go and either spectate or volunteer. You will either be so overwhelmed that you end up scared out of your mind, or you become so energized you sign up the next day. I again had no intention of signing up. I was planning on doing another Ironman, but I was thinking another location like Arizona, but between Pete, Jaime, Kat, Stan, Tom, Ken, Chuck, Todd, (and probably a few others I am missing), I couldn’t help but think how much fun it would be. I basically trained mostly on my own for my Ironman in 2011, but this time it will probably be a lot more fun.
|Anne, Marai and I after they both crossed the Finish Line|
What also helped was volunteering the day before and getting to be right there for my friends and watch them compete. Anne, Marai, Eve, Summer, Kat, David, Rick, Iron Rick, Mary-Ellen, Carola and Jessica all did amazing. A few of them with PRs if not for the IM distance but for this course. I was so honored to be able to sneak in and put Anne’s Medal around her neck. It seemed to mean a lot to her, and it meant a great deal for me as well. It also helped to be there when Mirinda “Rinny” Carfrae ran past me and I cheered for her through the bull horn I was yelling through for gear bag numbers. To be so close to someone with her talent is so inspiring. She took 2nd and locked up her spot for Kona 2013, so I imagine her off-season will be nice and relaxing now that she is engaged.
|Mirinda “Rinny” Carfrae as she zipped by me|
Being that last year my goal was to do an Ironman, and I accomplished it. This year, I may have to up the ante by adding Ironman Louisville to the list to make this the year of two Ironman distance races. I am still not quite decided yet as there are logistics that have to be worked out, but I have heard good things about Louisville and because it is in the heat of August and is not the most popular Ironman, the registration stays open longer. This allows me a little bit of time. (Of course, I just put out a chunk of money for both the IMFL race and the deposit on the rental for next year, so I need a couple more weeks to save to pay for it.)
I feel like I am stronger than last year and I am definitely faster on the bike and run. The swim still has a lot to be desired, so my focus on the off season will be a lot more swimming. I am setting up my goals for next year.
|The Three of us…again.|
Swim: 90 minutes or less (Aim: 1:15) – 1:15 – 1:30
Bike: Avg 20 mph or higher (Aim 21.5 mph) – 5:15 – 5:40
Run: Avg 9 min/miiles or less (Aim: 8:00) – 3:45 – 4:00
Transitions: 5 min or less – 10:00
Total: 10:40 – 11:20
Swim: 3x Week (Drills + Intervals, Tempo, Long)
Bike: 3x Week (Intervals, Tempo, Long)
Run: 3x Week (Speed, Tempo, Long)
The Periodization Cycle:Strength: 3x Week (Heavy, Supersets, Endurance)
Yoga/Stretch: 2x per week (possibly more in Recovery Weeks)
To include A LOT of BRICKS!!!
2 Week – Base (Low Intensity, High Duration)
2 Week – Build (Med Intensity, Med Duration)
1 Week – Peak (High Intensity, Low Duration)
1 Week – Recovery (Low Intensity, Low Duration)
I decided last night to put my own plan together with the help of a bunch of resources to include what worked for me over the last year. I will definitely be building in weekend workouts with the A-Train and speed workouts with Progressive, but besides that, if anyone wants to work out with me during the week, you are more than welcome.
|The Goof’ On-Duty|
I wanted to put this out there to not only give a glimpse into what goes on inside a goofy brain like mine but also to make myself accountable. I hope to continue to blog about this new journey and while I am learning and experiencing I may be able to bring an ounce of motivational inspiration to anyone whom thought doing an Ironman was beyond their reach, because let’s face it; if I can do it, anyone can do it.
(Seize the Way! or Seize the Road)