Xterra Black Diamond

At 7 pm the night before the race, I went to the local Rite Aid and picked up a digital thermometer. Luckily I didn't have a fever. I bet you can guess where this race report is going.

Saturday Morning: I woke up and could not breath through my nose at all, completely plugged. Yikes didn't look good. By the time I got to the raece site, my nose had slightly unclogged, but breathing still was a bit of a struggle. Got a late start and my warm up was cut short--a couple 100 meter swim starts. not good.

Xterra Black Diamond is a tricky swim start. There is a 15 yard break in the lilly pads or a 5 foot break on the left side. I got squeezed last year on the right, so I went left. Oops. I ate lilly pads big time. The turn around was a 15 yrd run on an island. "Wilson" Tom Hank's buddy on castaway was on the island. I felt like I had put a lot of effort into the swim and when I saw 9:50 for a 500 I knew it was going to be a long race day. On the way back, the ability not to breath slowed me down and decided to just work on skills. I was shooting for right at 18 minutes. Oh well...





Getting into T2, I slipped on a brand new pair of Gaerne MTB tri shoes. Pulling a totally rookie move, I had only used these for a 20 minute MTB ride before the race hoping the lockttight on the pedal cleats was enough to hold the cleat on. I must say, my first impression I was blown away. Not only are they super smooth to put on, comfortable, but man they were as stiff as some carbon soled MTB shoes I have tried. Stiff is awesome for power transfer. I can get over the absurd "white" MTB shoe for the fact that they use the uppers from their top end road TRI shoes. I like it! I actually would pick these for a ride over my pair of SIDI Domidators for MTB riding. Can't wait to practice with these sockless.

But equipment is only as good as its motor. And this motor had its air intake filter completly clogged. I tried to take off and put down a good MTB ride since this is a super technical bumpy course where good lines can make up minutes. But no, all I did was make myself tired and cause a couple guys who didn't want me to pass to fall over going too hard. Still can't get over why folks, when asked to pass, don't let you pass, instead push themselves into failure and crash. Oh well. By the second lap I was feeling really tired, but the legs felt fresh, just no O2 going to them. I focused on a clean 2nd lap and it felt more like a good MTB skills day rather than a race pace. Took it easier. Overall, I was only 3 mins down from last year, not

I made it a point to going through T2 as fast as possible. Boy did those new MTB TRI shoes make a difference. So easy to slip off and leave on the bike.

T2: Mike 36 seconds: Mike's Coach 37 seconds(hehe)...BUT...he also ran 14 minutes faster than I did, so that 1 second only made Mike feel good. I give props to Coach Jason:
Set Coaching

Run: I went out and settled into a really good rythm. I was quite suprised as I picked off 6 people and felt like I could still push it. But by the time I got to the water, the hills and roots took their toll and my HR went into the redline zone and had to slow down. Took a gel shot and never recovered. I guess you can only run a motor without proper air intake for soo long before it shuts down. I got passed by 2 folks near the finish line, but really didn't care, because at this point it was all about the finish line photo.

At Ironman Couer D'Alene I was to weak to pull off a cartwheel, but at Xterra Black Diamond, my motor died, but my muscles were barely phased and quite strong still.

I pulled off the carthweel finish. Note: Make sure you finish before your timing chip crosses, otherwise it won't count.

I somehow managed to pull off a 3rd place age group finish. The best part of the whole day was when they handed out Podium finisher glasses and the manufacture swapped Xterra Black Diamond's with Anglea and Teddy's wedding. That will make for a fun wedding :)...note the photo next door.



Post race: I made it home and slept.
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Ironman Coeur D'alene 2011

Race Morning:

With a 4am wake up alarm, I got ready for the day, made some oatmeal and at the advice of my coach, chugged down an ensure. Man 4am is early.

Getting to the race start, I ran into Scott Archibald from Multisport Ministry. After a brief chat, we got back to setting up the final bike stuff and prepping for a good start. Good to know there is at least one other MsM member out on the race today.

As I approached the start line, I realized this was the first time in many months, my legs didn’t feel sore-infact, they felt super strong. I was feeling good, fueled up by what seemed like a ridiculous amount of calories the previous couple of nights (thankful I did that) and ready to go. Photo" The start line is that way!

Swim: 2.4 miles, 2 lap course.

Having watched the Youtube videos of past IM CDA start, I didn’t want to get caught in the instant mosh pit of swimmers (I’m a newer swimmer), so I started toward the back of the pack. The announcer came on and said “the only thing you can control today is your attitude, so go have the race of your life” U2’s it’s a beautiful day came on and Boom, the cannon went off. Took me 35 seconds to even reach the water.

Swim Start link below: What does 2600 athletes mass starting into the water look like?

http://www.youtube.com/watch?v=qFE5V91f7JI

(Not sure who to give credit to for this video)

Instant chill with the 55~56 degree water, but I started off slow with my face ½ in and out of the water to slowly adjust. After 100meters, I settled into a grove and then hit a mosh pit of stopped swimmers ~250~300 meter mark. I popped my head up, saw the guy next to me going for it thru the maze, tucked behind him and made it thru. Soon I noticed I was passing everyone around me. I did a quick level of effort check and realized I was still really holding back knowing this was a long swim, so I went with long stokes with lots of hip rotation and glide. Continued to pass lots of people until the first turn.

Remembering back to the Xterra World Championships swim where 550 people turned in 300 meters, I decided to go really, really wide around the first corner and swam ~40~50 feet past the buoy to make the turn. This worked out great as I only had to do the doggie paddle for a short turn then got to swim between buoys. Later found out that it was a mess closer in to the buoys and I made a good choice.

When I got out of the water for the first lap/beach run, I was expecting to have gone 45~50 mins due to the traffic and feeling like I swam really slowly. Nope, 40 mins out of the water and at 41 mins I was back in the water starting lap 2.

At the first buoy my arms/lats could tell I had been swimming for awhile. Rounded the buoy just fine and on the way back only got a fist to the right goggle from a dude that decided to make a random 90 degree turn. Getting a little tired and a bit grumpy, I checked my attitude and decided to pray for him instead. Then smack, my arm ran into a lady that randomly stopped in front of me. Had a few toe taps from a guy drafting, but I guess I was going a bit fast for him as he soon dropped off. Way less physical contact/mosh pitting than I expected. The arms and feet a flying was much less than I thought.

I stood up out of the water in 1:20 shocked that I went that fast because I felt like I was swimming really really slow (remembering I had at least 10.5 hrs more to go). After navigating traffic to the exit arch, I had a time of 1:21. Very happy with the results. My Goal was 1:20 to 1:40. With all the traffic, I was really happy.

Transition: T1:

Controlled Craziness. Some dude took my bike gear bag, after searching for 30 seconds he came back handed to me and grabbed his. Got changed, was freezing, so I added a vest and arm warmers. Got a bit lost in transition (but found my bike on the first try).

Bike: 112 miles. Approx 3300 vertical climbing.

For the first 1.5 hrs, I tried really hard to stick to a HR of low 140s. This put me at 20 miles in 61 mins, just slightly under 20mph. The next 25 is where the rolling hills came in. Again tried not to spike the HR and focused on keeping to my eating, electrolyte, drinking routine I had practiced.

*Best quote of the day. “I am sure glad I have a disc wheel, aero bike, aero helmet, aero water bottle, and aero bars, so I can chug 7mph up this hill!” (random guy next to me).

First lap of the bike (56 miles) came in at 3:01 and I was feeling strong. Somewhere around mile 80 I started noticing something wasn’t right. I could blink and no longer get tears to form…looking at my electrolyte pill bottle, it was only 1/3 gone…oops, I should have been over ½ done with it. In the process of catching up on electrolytes, my energy started to slowly go down and my sustainable HR dropped from 146ish to 130’s. My first wall. Started getting foot cramps in the ball of my left foot (they went away after 10 mins or so). This is where I went from having lots of extra power in the tank, to this is about all the faster I am going to go. I just kept going knowing that it would pass and to just keep pedaling. Somewhere around mile 105 I started to get some strength back and finished out the bike (though my right ball of my foot started cramping randomly).

-Temps were prefect-mid 70’s, winds were barely noticeable, except when doing 30+mph and it hit you sideways… The course was gorgeous. Part along lake Coeur D'alene, part country side near Hayden Id.

Transition 2: No issues. Gave the bike to the volunteers, found my gear bag, got in the tent, someone helped me out, stopped by the sunscreen lady for a quick touch up on the shoulder's and off again in a little over 5 mins. Outside of an Ironman, I would be appalled at the transition time, but perfectly happy on this race.

Run: 26.2 miles: Approx 1700ft climbing (by Garmin 310xt)
Running out of transition, the crowd lined the streets, cheering on, really neat feeling. After 3 miles I had settled into what I thought was a reasonable pace for my energy level. Somewhere in the low/mid 10 min mile range. Felt ok until the Bennet Bay hill approx mile 5.5…my legs said walk time. Got to the top, ran down the other side, turned around, and ran back up the hill and kept going back. Started to feel a bit fatigued, but still doing ok. At this point, I could still pass few people. I was still following the 4 Hammer Nutrition Endurolytes an hour and 1 serving of Hammer Gel every 40 mins or so.

After the turnaround (2hrs 30min) I met up with the folks coming out of transition and got behind a big dude (my height &235lbs). We were running the same pace. I wanted to applaud him and ask about his story.

Here is where the amazing volunteers and aid station energy really really helped out. There was a little girl on a microphone (8 year old maybe), with the energy of a squirrel on Red Bull, cheering everyone on, calling them out by name...really nice.

Somewhere around mile 15ish, my legs (from knee to feet) decided they had enough. I lost the argument with them and walked. I had been playing leap frog running/walking the big dude trotting along and decided to keep with him for awhile. Got to the hill again and it was walk time. Actually, walked up the hill, down and to the turn around, back up the hill and back down.

On the final 6 miles I made baby goals, first to jog to the next aid station, then walk. I ended up jogging almost 4 miles there.

I had a song from the band Jesus Culture stuck in my head the whole time, so I kept singing and praising God along the way. The legs didn't feel any different, but man that gives you a complete refresh in mental energy.

As I would trot by other athletes, I would try to encourage them. One guy soon past me and said "Hey Multisport Ministries, you got me going again, feel free to send some prayer my way." Kinda Cool to see how my actions made a difference.

-Electrolyte wise I had taken 3~4 endurolytes an hour, still not enough, so I started sucking down Ironman Perform drink. Tasted like fruit punch flavored chicken broth-yuck. Outside of a race, I don't think I could enjoy that drink. I had gone through 5 servings of Hammer Gel in 4.5 hrs and took in powerbar gel around hour 5. Nutrition on the run I was happy where I was.

Between mile 24 and 25 my legs really told me NO this time. I could feel the big muscles were hammered and the stability type muscles were on the verge of failure as my feet were starting to not feel so stable. I power walked that mile.

Mile 25. To 26, huge crowds lots of energy and a frat house party (200+ people) with a huge, very drunk, cheering squad. I wanted to go by quickly so I trotted the best I could. I could smell the alcohol emanating from them…maybe my senses were hyper sensitive or they were just really really drunk. Will give them props for lots of energy cheering us on.

Mile 26 to finish: Hard to describe the feeling and excitement to almost be there. Turned to the guy next to me and said “we are almost there, we did it”. After a celebratory handshake we turned to the last ¼ mile finish down the road.

He busted out YMCA hand signals getting the crowd even louder and several of us started waving, little kids wanted hi 5s’, its like my legs sucked the energy from the crowd.

No real way to describe the energy running that last bit. Will never forget that feeling. I gave the guy some space in front of me, and decided my legs were too hammered for a cartwheel finish, though could have been really fun!

So I did the next best thing:

Spread the arms out and pretended to be an airplane giving kids hi 5’s along the way swooping from side to side of the road. Looking back folks must have either thought I was completely gone or I was a bit excited. Probably a little of both.

Crossed the finish line, was greeted by “the catchers”, got a heavy medal, finishers hat & shirt and a space blanket to keep warm.

They asked how I was and could only think of Forrest Gumps quote “I think I’ll stop running now”

They got a chuckle and helped me through until I looked coherent enough to be on my own. Sat down to eat some pizza (post race), got 2 pieces down, a banana and other snacks, then started to get cold and stiff. I looked at my finishers medal and saw 2.4 mile swim, 112 mile bike, 26.2 mile run and my first thought is wow that is a long distance, who can do that…wait I just did…wow.

It doesn’t matter if you finish in 9 hours or 16:59:59, 140.6 miles is 140.6 miles. There are no shortcuts. Anything can happen come race day. You have to want to do the race, want to finish, even if the 70 year old guy passes you. If that happens, it should be inspiring enough.

Stopped by Sharis on the way home and very quickly got to the point where I could not control body temperature. Started shivering, then too hot, so I put on a jacket and went inside. Had 3 big Cokes, Hamburger and a salad. Still had issues with keeping warm walking outside and crashed soon after getting back to my buddy parents place.

The next morning I felt like a Hobbit, 1st breakfast, then smoothie, then 2nd breakfast, then lunch at 10, then again a 1pm, snack at 3:30, dinner at 5:30, and another small dinner that evening. It was like I could not eat enough.

Final Thoughts:

During an Ironman, one person physically races, but it takes a team of people to get that one person there. I want to make sure I say thanks!

If you ever get the opportunity to race an Ironman, take some mental time during the last 1/4 mile at the finish to take in the crowd, take in the energy, take in the cheering, work the crowd a bit, this is your time to shine. You spent the last 6 months to 2 years preparing for a race, don't forget to enjoy it.