Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

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Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

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FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

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9-11 : 11 Years Later

September 11th will always remain a significant event in the history of this country.  The day when Osama Bin Laden dared to bring terrorism to the United States and unfortunately succeeded, at least at that point in time.  Where were you on that day?  I bet everyone I ask that question will remember exactly where they were.  Me?  I was getting ready to go on an interview for a job.

I was just coming out of the shower when the phone rang and it was a neighbor and really good friend of mine, Sue.  She told me that a plan had struck the twin towers and to immediately turn on CNN.  I swear I told her it must be a hoax until I actually did turn on the TV.  I was completely wrecked at the site of the replay of the first plane hitting the tower.  As the camera went back live to grab a shot of the destruction,  the other plane struck the towers.  I was completely floored and I felt like my whole body was over stimulated with anxiety.  Then the worst thing happened, I heard another explosion except this time it was not coming from the television.  It came from a distance outside my condo.  Oh, I didn’t mention that at the time I was living just outside of Washington DC and I had recently separated from the United States Army where I was stationed at the Pentagon.

Within three minutes CNN was relaying the story of the Pentagon.  I put some clothes on grabbed my Pentagon badge and left.  When I arrived just outside of the gate, guards were already posted at the parking lots and the entryways were fortified.  A soldier came to my window and told me to turn around, so I flashed my Pentagon badge and told him I wanted to help.  I had people in there and I was a trained EMT and I could at least help triage.  He wouldn’t have it.  I then asked to him to radio the head of security because I knew him and he knew me very well, but he had his orders and he was not going to make any special provisions.  I couldn’t argue with that.  All of the military police, security, and medical personnel were all under a great deal of pressure and being that I knew what that was like, I wasn’t going to argue.  I turned the car around and went home.  It took twice as long for me to arrive at home as it did for me to get there, but after walking in the door and immediately turned on the TV and there I sat, on and off, for two weeks.  I was a sponge for information.  I made frequent calls back to my old unit asking about people I knew.  On that day there were three soldiers who were, subordinates of mine at one time, missing.  Friends in other units also missing and two of my mentors pronounced dead; Sergeant Major Robert Strickland and Lieutenant General Tim Maude.

It was a crushing blow for me.  I had dinner at both of their houses.  General Maude would take me to the Officer’s Dining Room where “a little lunch” was a huge steak and baked potato with all the fixings.  SGM Strickland filled in instructing a couple of classes at Ft Jackson when I was in training and then continued my mentorship when I ended up at the Pentagon after Korea.  The only thing I could think of was that if I felt this bad, it had to be 100 times worse for any of the victim’s families.

My best friend Sean was living outside of Times Square at the time, and his auditions and work took him all over the city.  I immediately picked up the phone and gave him a call, but the circuits were overloaded.  I wouldn’t talk to him for three days.  The mood around DC and Virginia was somber throughout the coming weeks.  It was heavy with dread and confusion, but something positive happened.  I noticed that there was very little hostility toward one another.

Everywhere I went I could see citizens going out of their way for one another.  For example, an incident that happened to me; the roads were slick after a little rain and I ended up in a 4 car fender bender.  Maybe not a fender bender, but a hard love tap.  The front car hit the brakes, the car in back of her hit their brakes, then me, then the guy in back of me.  We all, got out, looked at our cars and we all had some small dents or paint nicks.  My Xterra had part of the bumper had come askew but it looked like it could be fixed pretty easily.  The weirdest thing was, no one was mad.  We looked at each other shrugged asked if anyone was hurt and basically agreed there was just too much crap going on at that time to worry about such a minor incident.  We didn’t call the cops, we didn’t exchange insurance info, we didn’t even exchange names.  We shook each other’s hands and went on our way.  I saw this happening everywhere I went.  Their were customers actually moving their carts to the corral at grocery stores or even helping the employee stack them.  I saw two, three, sometimes four cars stopping on the side of the road when a motorist was changing a tire asking if they could help.  The whole country was supporting each other.  It seemed to last for months before it started to slowly return to the normal disdain.

It was just an amazing sight.  I guess the question is why can’t we always feel that way toward each other?  Why does the country have to go through an incident of massive destruction for citizens to realize we need each other?

Unfortunately, there are not a lot of people that read my blog, but those of you who do, I challenge you to take an hour every day and think about other people before yourself.  As you are in your car, and you see another car that is really trying to merge into traffic but no one is allowing them to enter the line, stop and let that person in.  If you notice someone having issues loading groceries into their trunk, offer to help.  It is just these little acts of kindness that can change the world as we know it.  Lets prove that we do not need a major incident to bring our country together again.

State of the Goof

State of the Goof

State of the Goof

With the start of the page on Facebook and the redesign of this blog, I feel like maybe I need to reintroduce myself and why this blog is becoming important to me. While also giving you the state of the goof.

Re-Introducing Brad Minus

I have been missing a gene in my DNA strand my whole life. It is not all that uncommon, but the drive to overcome it tends to become an obsession. Now and my whole life I have been missing the athletic gene. You know that ability to run fast, jump high, with the natural athleticism to compete in most sports even at a sandlot level and actually make a difference.

Most sports I have participated in either I was a detriment to my team, or I have to work two to three times as hard in order to gain an ounce of progress. Do you remember that kid in school that was continually picked last at the playground or rode the bench during organized sports? Yeah, that was me. What made it worse was my father was this big-time high school and club baseball player and track star, so of course, I was a disappointment in that arena. Of course for me, while it is a huge battle for any athletic undertaking, the slightest of rewards become twice as sweet.

Endurance Sports

Triathlon and running have been my latest love. Over the last few years, I have competed in all distances of races from 5Ks to Marathons and Sprint Distance Triathlon to the all mighty Ironman.

I have never won a race and have only made the top ten in my age group when the complement of athletes competing was small, however, I find small victories for myself. Sometimes, it is as small as completing the swim of a long course triathlon without resorting to the breast or backstroke. Other times it’s completing the bike averaging just one more mile-an-hour faster than last time, and then there are the times it is just surviving.

The funny thing is even with only these small personal racing credits, I have been given the honor of coaching new and returning 5k runners. I thought the most amazing feeling might be running across the finish line of the Ironman with the crowd cheering and the loudspeaker blaring “Brad Minus, from Tampa Florida you are an Ironman”.

Don’t get me wrong it was, but it was just a close second to watching a few of my runners, who started with no experience and the inability to run for sixty seconds, come across the finish line of their first 5k race with a smile on their face knowing the ran the complete distance without stopping.

Coaching

Maybe I am just a sap, but I really enjoy watching people obtain success in any part of their life. Is it crazy that someone telling me “Thank you” after twelve weeks of coaching means more to me than training my own butt off for 30 weeks? Is it nuts that I really enjoy picking someone up in a marathon who is not having a great race and motivating them to the finish line 15 minutes faster than their personal record? I don’t know if it is or not, but the smile on their face is thanks enough for me.

See what I mean about the little victories?

If you know me personally then you know why this blog is called IronGoof, but for those being introduced for the first time, well it was two personal victories. One I have already mentioned. In 2011 I trained for and completed the Florida Ironman in Panama City Beach. Two months later, I completed the Disney Goofy Challenge in Orlando Florida which comprises of a weekend with a half-marathon on one day followed by a full marathon the next. After talking with a good friend I had met a year earlier at the same race, she teased me by calling me an iron goofy and it kinda stuck with me.

Next

I hope to continue to bring you highlights from races and more state of the goof. Especially posts from events I am either competing in personally or spectate as a friend or coach. I also hope to write reviews on articles, opinions on products, perceptions on the culture of running and triathlon. Sometimes I will give my own personal thoughts and theories on how to run, train, ride, (heaven forbid)swim, strength train, eat and have a blast doing it. Even as I write what I want to do with this blog I am getting excited.

I also like to read other peoples blogs and when I see one that I think, you and the other readers might benefit from I will share it here as well as on my FB page.

With that, I bring this “State of the Goof No.1” to a close. Have a great week everyone.

Live Strong and have fun doing it.

So here we go!!

It’s January 9th and I have been trying to provide a base now since November 6th.  I think I am doing pretty well.  I couldn’t swim 600 yards without changing up strokes from freestyle to sidestroke, to breaststroke.  Now I can go about 800 yards with strictly freestyle..at least in a pool.  Yesterday, January 8th 2011, I ran the Disney Half-Marathon without stopping in 1:59:32.  It is not great, but not that this is an excuse, but it was extremely crowded and I was in the very back of the pack.  Last week I cycled 40 miles, with a 5K run at the end.  I think as far as my endurance factor goes I am a little a head of the game.

Background
Just to give the story as to why.  People think I am nuts…why train for an event where you swim 2.4 miles, Bike 112 miles and then run a marathon?  It started two years ago.  I had been working my ass off 12 -15 hour days including weekends.  I was feeling drained and I was due for a physical with a complete blood workup.  Dr. Gold basically said I was in horrible shape.  My cholesterol was high, my triglycerides were high, my good cholesterol was low, my sugar was high…I am sure the picture was obvious.  This was only 3 years after separating for the second time from the military.  I couldn’t believe I let myself get so out of shape.
Kim and I were walking around Hyde Park Village about three weeks later and we walked past Lifestyles Family Fitness.  There was a poster in the window for a Boot Camp Class. We went in and contracted to use the gym, I enrolled in Boot Camp and Kim hired a personal trainer to get her started again.  Well, from the first class I was hooked.  They had these teasers prior to the beginning of the real class and it was an intense 35 minutes of cardio, strength training, agility, stability and core exercises.  I loved it, coming from a military background where this is what we did everyday.  The difference was the emphasis on form and injury reduction. Well, the instructors, Nicole Sturtze, and Zach Thompson were a hell of lot nicer than my drill sergeants.  Two days a week for an hour I put 100% effort and sweat-ed profuciously and loved it.  One Monday morning, my eyes popped open at 5:30am and I was wide awake.  I thought, eh why not go for a run.  I ran for four miles and felt like a million dollars.  The next day after boot camp I saw a flyer for another class called Punch & Crunch, and thought, eh why not give it a try.  Melissa Trinidad was teaching, and I knew she was one of the top trainers at the gym, not to mention she was really cute.  Again, I was hooked after the first class.  Boxing paired with cardio and core was awesome.  Within a month of starting to work out twice a week, I had now more than doubled my workouts to 5 days a week.  Monday, I ran or worked out on my own, Tuesday & Thursday was Boot Camp, Wednesday and Saturday was Punch & Crunch, Friday and Sunday I took off.  Next, a friend in Boot Camp told me about this Hot Yoga down the street from the gym.  I never sweated so much in my life and felt so rejuvenated afterward.  Now I was at 6 days a week.  
Next came the game changer – Scott Bragan, another Boot Camp friend, started mentioning the Chicago Marathon and how he was doing it for charity.  The PKD foundation.  Perocystic Kidney Disease.  His mother-in-law had a transplant, his wife was diagnosed with it, and his daughter had a 50/50 chance of coming down with it because she carried the gene.  My need to help kicked in, so I decided to talk to him about it, and before I knew it we had 10 members of Team Tampa PKD and were starting a plan to fund raise to a goal of $25,000!!  With that we also trained together.  Two six week sessions of boot camp, combined with Punch & Crunch, and Yoga allowed my first training run, to be 9 miles.  I couldn’t believe I was starting to train for a marathon and I could already comfortably run 9 miles.  I was jazzed.  
Well, Scott also mentioned another activity he did…Triathlons.  I had partaken in a couple of triathlons in high school and I enjoyed them, so I thought, what a great way to break up the training for the marathon by swimming and biking and participating in a couple of sprint triathlons as well.  I ended up participating in two that summer, the Mease Plant Point and the Top Gun and loved them…well…except for the swim.  I just wanted to get that over with. 
We did end up raising the 25000 bucks and then some and everyone finished the marathon with decent times, except for me.  I ended up injuring myself two weeks before with a herniated disc at L5/S1 and was in recovery during the marathon.  I did go to Chicago that weekend and I did take some great pics, and cheer on my team, but I was really bummed.  That was October 2009.
Since then I have been in a few more small races, 5Ks and 10Ks, a couple of half-marathons, three more triathlons and have continued to train.  I have not missed a boot camp session since then and I feel I am pretty good shape.  Last November a friend from a running group I have been running  with, the Blue Sharks, told me she did a couple of Full Ironman Triathlons.  I was really impressed.  She then mentioned she was going to volunteer at the Florida Ironman and asked if I wanted to go.  I thought it would be really cool to see all these elite athletes do this incredible event.  I went and had an awesome time and got hooked.  I was in the transition tent from the Bike to the Run and the Pro-athletes came in and they were systematic and quick.  Then the age-groupers came in and some of them were the same as the pros and some of them just took there time, had a break and then continued on to the run.  I was enthralled at the amount of people, and all the types of people that were going through this event.  Of course the next part is what really hooked me.  About 9pm we all decided to hang out at the finish line.  Let me preface this by saying the race started at 7 am, so this was 14 hours after the start of the race…Four…teen…..hours! Teresa (the culprit who hooked me into this) said this was the best part of the race because this is the “regular” people finished.  The people who had regular jobs, kids, responsibilities that had to fit all this training in apart from that.  Coming over the finish line were women and men in excess of 280 pounds, a blind man, a disabled man, men and women in excess of 60 years old, and my favorite a 16 time age grouper that was 76.  Yes, that’s right SEVENTY-SIX years old and he came over the finish line before the cut-off of 17 hours.  There are those people like myself who do not look there age.  There are seventy-six year olds out there whom look fifty or even 60.  No…this guy looked the all of seventy-six he was.  This is what got me hooked…if they could do it…I definitely could do it.   
The plan
I have to mention that I really do not want to be racing for 17 hours.  If I finish it in 16 hours, 59 minutes and 59 seconds…I will be happy that I completed it, but I really do not want to be racing for that long.  I found a guy Ben Greenfield who is an awesome athlete and a very knowledgeable athlete whom has developed a plan to get average joes like me through the Ironman with an acceptable amount of training hours that might not completely infringe on my responsibilities.  I also have met with a swim coach, my doctor, my chiropractor and a license massage therapist whom is also a bio-mechanics expert and a USAT Level 1 certified trainer.  With all this support, I hope to conquer this quest.  
At the moment I am doing my own base training right now, with an emphasis on getting comfortable in the saddle of my bike, and becoming relaxed and efficient in the water.  Ben’s plan is a 36 week plan, so it does not actually start until the last week in February.  I have increased my weekday workouts from an hour to two in order to get my body used to working hard longer, and continue to do boot camp.
Here is to hoping my plan works out, and no injuries or re-injuries will stop me.
Live Strong, Finish Stronger!!!