IronMakeover

TRIATHLETE: Meet Patricia Miller - from 405 to Finish Line

2009-11-08T13:23:00.021-06:00

I connected with Patricia Miller via active.com where I volunteer as a moderator in the triathlon community. Please join me in congratulating Patricia & in sharing her story.

Many first-time triathletes hope to shed a few pounds while training for their first event. Instead Patricia Miller lost weight first (230 pounds!) and then celebrated that powerful transformation by training for and finishing her first triathlon. In a similar fashion, Miller chose a reverse triathlon (run-bike-swim) rather than a traditional triathlon (swim-bike-run) for her first event.

Even at her peak weight in 2001 (405 pounds) Miller was active, hitting the gym 3-4 times a week and walking 2-3 hours once a week. Walking was slow and steady work. Her first treadmill mile took 55 minutes. But even a slow step is a step towards a healthier lifestyle and Miller was determined to get there.

She asked for a referral to a dietitian and saw limited success with exercise and diet choices over the next four years. In 2007 Miller researched Gastric Bypass surgeons. And with her doctor’s advice, Miller dropped more weight, getting down to a safer 350 pounds by the morning of her surgery (Laparoscopic Gastric Bypass—Roux-en-Y (RGB).

“The risk of death due to complications from any surgery is significant when you are morbidly obese and rise dramatically when you are ‘super obese,’” says Miller. As far as super powers go, Miller jokes that super obese would not be her first choice.

Instead, she wanted to become a super triathlete. She saw marathons and triathlons as high-level athletic events and knew one day she’d like to do a triathlon. “I wanted to be fit and doing a triathlon seemed like the best well-rounded way to demonstrate I was now a fit person,” says Miller.

In February 2009, with her goal weight (175) in sight, she began training. Miller would have about three months to train for the Jay Benson Triathlon May 10 in Albuquerque, N.M.

Training was fun! She loved the varied training mix of swimming, biking and running. But like many new and experienced triathletes, Miller struggled to reserve training time. As a school district superintendent she works 12-14-hour days so weekdays were tight.

As a result Miller stacked most of her workouts on the weekends with some weight training and cardio during the week. She built up her bike stamina from six miles to a peak of 18 miles, averaging about 12 miles an hour. But, with no technical background in swimming, biking or running, Miller felt a bit lost.

“I had no clue how to train, what to focus on, or how to get better,” says Miller. “Basically, I ordered a book from Amazon based on the title, The Slow, Fat Triathlete, and figured anyone with that kind of self-deprecating humor could be a good role-model for me.”

Miller booked help in the pool and tested brick sessions combining the bike and run. An online search for training plans brought her to active.com where she later registered for her first triathlon and then several more triathlons.

Race day arrived and Miller’s can-do attitude carried her through the run, bike and swim (reverse triathlon). As fellow triathletes know, the finish line is an experience. It doesn’t matter if it’s your first sprint distance triathlon or your first iron-distance race. What matters is what you gave to get to that finish line—what it took to get there.

Many first-time triathletes cry or at least tear up post-race, and Miller let tears of gratefulness fall. She was thankful she was physically able to do a triathlon. “It was an amazing feeling,” she says.

“After I did my first one I went home and told my husband, ‘I’m going on the circuit,’” she says. Miller’s family was supportive, but also surprised she kept going back for more triathlons!
“My husband bought me a new road bike for my 50th birthday and bought me all of the triathlon, swimming and biking books I had on my Amazon wish list,” she says.

In addition to her family Miller had a school district full of support. “I’m the superintendent of a small county-wide school system in New Mexico. Our students are outstanding athletes,” says Miller. “Last year they won four of the five possible state championships for 1A schools: football, volleyball, boys’ basketball, and boys’ and girls’ track. They were such fantastic supporters of my effort. They wanted to pack me some snacks and beverages, but I told them I require specific foods due to weight-loss surgery and that their moral support was sufficient.”

While Miller trains alone she’s spread encouragement across the state. Thanks to Miller’s support, two friends also became triathletes. One friend lives in Las Cruces (350 miles away) and another friend lives in Albuquerque (160 miles away). Miller’s new triathlete trio enjoys getting together at triathlons around the state. And, she hopes her story and example will encourage future “thinking-about-it” triathletes to take the plunge.

“I hope other folks may find this encouraging,” says Miller. “Anyone can do a triathlon. The only thing that limits us is our fear of failing. And right now I would rather try and fail than sit around wishing I had the gumption to give it a shot.”

Nobody will make fun of you for being last, she says. And nobody will make fun of your bike or your swimsuit. Take pictures, she suggests, and remember you don’t have to be first to be a winner.

Currently Miller is working to reduce her 5K time (45 minutes mostly walking). “Recently I went to Active.com to find out how to progress from walking my 5Ks to running them,” she says. “I got some training tips and hints and now I can run for 35 minutes without stopping. I am so jazzed that I’ve signed up for a 5K in Florida when I’m visiting my daughter and son-in-law for Thanksgiving. THEY are so jazzed by my excitement that they have signed up too.” Her new 5K goal time is 30 minutes. “I don’t know how realistic that is,” she says, “but I’m trying like crazy.”

And if she finishes last in future triathlons she has great perspective thanks to her husband’s comics.com purchase. When Miller finished last in three of her first four triathlons, her clever husband bought her a Frazz t-shirt. In the cartoon a little boy is running beside the main character (a triathlete) and asks, “What do they call the last person to finish a triathlon?” to which the triathlon character responds, “A triathlete.” Buy Jeff Mallet's new Frazz book Trizophrenia: Inside the Minds of a Triathlete.

“I love that shirt,” says Miller. And in her last tri, Miller bumped up three spots to 347/350. She keeps a record of all her race times and improves consistently. “That keeps me trying,” she says.

Resources Miller Loves:
My blog (Cool!) & more “I really appreciate the effort you make to keep your blog current and to have nifty and encouraging stories on the site,” says Miller. “I don’t have a coach or a team to train with, so I get lots of encouragement from web sites, magazines, and the books I’ve collected since I decided to do this 10 months ago.” Thanks Patricia!

Other Good Stuff:
- Triathlete Magazine’s Essential Week-by-Week Training Guide: Plans, Scheduling Tips, and Workout Goals for Triathletes of All Levels by Matt Fitzgerald
- Total Immersion: The Revolutionary Way To Swim Better, Faster, and Easier by Terry Laughlin & John Delves

- Cycling Past 50 (Ageless Athlete Series), by Joe Friel
- Triathlon 101 - 2nd Edition (Outdoor Adventures), by John Mora
- Going Long: Training for Triathlon's Ultimate Challenge (Ultrafit Multisport Training Series), by Joe Friel & Gordon Byrn

- The Essential Triathlete, by Steven Jonas M.D.
- The Complete Book of Long-Distance Cycling: Build the Strength, Skills, and Confidence to Ride as Far as You Want, by Edmund Burke, Ed Pavelka & Bicycling Magazine.
- Triathlon Workout Planner, by John Mora

Gear Miller Loves
I love my Shimano clip-on bike shoes and pedals. They make me feel like a machine when I’m on the bike. I also love my bikes. I have a Giant hybrid I use for “dirty tris” and mountain biking and a Specialized WSD road bike.

photo by hotel clerk: Patricia Miller had the hotel clerk take her picture to commemorate her first triathlon. I connected with Patricia Miller via active.com where I volunteer as a moderator in the triathlon community. Please join me in congratulating Patricia & in sharing her story with current and future triathletes.

Animal Frights!! Alligators, Turtles, Snakes & More

2009-10-29T12:56:00.013-05:00

My parents were recently in Naples, Fla., enjoying the hot sub-tropical sun. Their condo has a lazy river swimming loop that our family adores when we have the opportunity.

The condo development is on the edge of town, and backs up to a water channel, so we've seen many types of wild animals: gators, boar, armadillos, snakes, fox and more. My parents' lanai looks onto a series of ponds, so we're always on the lookout for "Al." Once, when my Dad was grilling, Al planted himself directly behind their unit!

I've always wondered if animals get into the lazy river swimming pool. It's gated, but some could crawl over and others could slither under the chain fence. When I'd swim alone in the early morning or right before it closed, I'd imagine swimming around a corner and bumping into something scary...

Well, Mom and Dad said this time someone had to remove a 4-ft alligator from the lazy river. It'd snuck under the fence & was enjoying its lazy laps. Sure, it's a little one, but no thank you! They'd also removed a snake from the filter trap & a turtle who was swimming around. And, over by the water channel they had to trap and remove a bear. I love seeing wild animals. But as a mom of three, I don't want to go all "mama bear" in order to protect my cubs.

On Topic:
- p. 120 Fall 2009 USA Triathlon Life's The Big Question column topic is "What is the most interesting thing you've found while training?"

- Swim survivors of Lucky's Lake swim receive a special "I survived" patch after signing the wall. Athletes could see gators while swimming in Lucky's Lake.

- Seven months ago I asked active.com triathletes what they've run into while training. What were athletes' tales from the trails? Read those responses here.

Question for You:
What animal encounter would scare you most while training?

photo by Dad: This isn't Al. My parents saw this sunny gator while on a roadtrip.

Triathlon + Family: LegoTown

2009-10-22T12:14:00.007-05:00

This is LegoTown. This miniature world changes daily.

As we build and rebuild these creative scenes, we build up our family. LegoTown helps our family connect. In busier work or triathlon training seasons, we need the moments and interaction worlds like LegoTown provide.

We think triathlon + family = a good thing. But, it's easy to lose perspective and start chipping away at your family's foundation. Stop now and start repairing your own LegoTown.

Questions for You:
- How do you connect as a family?
- Do you love Legos?

More on Triathlon + Family
- Turn to p.90 of the November issue of Triathlete Magazine for "Walking the Tightrope: How to Balance Training and Family."

Hubby and I have finished triathlons of all distances. We have three kids and this year drove 4,000 miles roundtrip as a family to support Ken's second IM event. Read his race reports and meet Team BAMF here:
http://ironmakeover.blogspot.com/2009/06/race-report-ironman-coeur-d-alene-june.html
http://ironmakeover.blogspot.com/2009/07/race-report-ironman-coeur-d-alene-june.html
Ken & family supported my trip this summer to take USAT's Level 1 Coaching course.

photo by me: One section of LegoTown action!

Word Cloud: Triathlete Training

2009-10-16T09:56:00.007-05:00

I love words! I write. I read. I learn.

As a writer I read and follow Nathan Bransford's blog. He's currently running the 3rd Sort-of-Annual Stupendously Ultimate First Paragraph Challenge. He pasted 247,000 words from the 2,651 challenge entries into a Wordle. I love it!

I copied my partial into a Wordle (first three chapters of my manuscript). The result:

Bike is BIG! I'm glad.

Questions for you:
- Do you follow Nathan?
- Do you love words & Wordles?
- What words would represent your current triathlon training experience? What would your big word be?

Image credit: http://www.wordle.net/show/wrdl/1234215/Sara_-_partial

Congrats Local Finishers @ Ford Ironman World Championships!

2009-10-14T15:57:00.011-05:00

I was surprised how many times I heard "from Madison, Wisconsin..." while watching athletes finishing this year's Ford Ironman World Championships. (Search 2009 results.)

Looking closer now at the results, I'm also impressed how many local athletes placed in their agegroups. Congratulations!

Athletes/finish time/placement include:
- Thomas Brunold - 9:27:09 3/248
- Mike Lavery - 9:36:35 5/35
- Michael Meteyer - 9:48:52 3/104
- Mike Gotzler - 9:59:35 56/206
- Joe Kurian - 10:02:03 56/143
- Jackie Arendt -10:17:58 4/51
- Jim Brusketwitz -10:52:05 5/57
- Cindi Bannick -11:11:37 27/67
- Tom Shepard -11:25:38 25/35
- Scott Johnson -11:26:30 102/183
- John Birkelo -11:37:29 109/183
- Colleen Capper -11:42:47 10/54
- Kristin Korevec -11:44:04 31/51
- Jeff Boldt -11:46:10 62/104
- Justin Hart -13:44:22 85/92

I hope I've included everyone. Again, congratulations!

Question for you:
Was your state/city represented at this year's Ford Ironman World Championships?

More Kona Coverage:
http://ironmakeover.blogspot.com/2009/10/hat-trick-for-chrissie-3x-ford-ironman.html
Wellington Sets a New Standard
Women's press conference
An incredible day in Kona

photo credit: Chrissie Wellington Wins! http://ironman.com/mediacenter/downloads

A Hat Trick for Chrissie! 3x Ford Ironman World Champion

2009-10-10T21:24:00.017-05:00

It's a hat trick for Great Britain's Chrissie Wellington! The superstar triathlete defended her title at yesterday's Ford Ironman World Championship in Kailua-Kona, Hawaii, while also breaking the course record!

Wellington's overall time of 8:54:02 broke the course record set in 1992 by Ironman icon and eight-time Ironman World Champion Paula Newby-Fraser.

Wellington's never lost an Ironman event. At a shorter triathlon, Wellington took second to pro Julie Dibens at the 5430 longcourse triathlon in Boulder, Colo. At the women's press conference Wellington referred to that loss and quoted her former coach's advice, "Brett used to tell me that “some sessions are stones and some are stars, but they're all rocks that we build on.” I say, rock on Chrissie!

In Kailua-Kona Wellington held the lead by approximately 15 minutes throughout the 140.6-mile course, ranking 22nd among the entire field of male and female professional athletes.

The top five professional women’s results:
1. Chrissie Wellington, GBR 8:54:02
2. Mirinda Carfrae, AUS 9:13:59
3. Virginia Berasategui, SPA 9:15:28
4. Tereza Macel CZH 9:23:43
5. Samantha McGlone, CAN 9:30:28

With Ironman, "Anything is Possible" and everyone has a story. In addition to Wellington, two inspiring athletes included:

- Kyle Garlett, a 4-time cancer survivor who missed the swim cutoff by seconds. Race day marked the third anniversary of his heart transplant.

- Rudy Garcia-Tolson, the amazing double above-knee amputee, finished the swim in 1:14 and nearly made the bike cutoff. This 21-year-old athlete has no quads or hamstrings, for him riding a bike is like cycling on stilts!

For more inspiration catch the Emmy Award-winning Ford Ironman World Championship broadcast Dec. 19, 2009, from 4:30 – 6 p.m. EST.

More articles:

Wellington Sets a New Standard

Women's press conference

An incredible day in Kona

photo credit: http://ironman.com/mediacenter/downloads

My 1st Place Husband: Race Report

2009-10-07T09:17:00.001-05:00

Ken and I began the spring outdoor season with a challenging, bitter cold & wet ride up in Minnesota in April. Read the full story "Wet, Windy & COLD - the MN Ironman Bike Ride."

Last weekend, it appeared we'd finish our outdoor season with another WET and freezing event participating in our village's triathlon. And while it was chilly, the rain held, only misting us briefly. The cooler temps worked for both of us. Ken ran his fastest sprint triathlon at 1:16:40 (top overall male finisher). I ran my best sprint too finishing in 1:37:37 (3rd AG).

Also racing were several Village Bootcampers: Jennie, Nancy & Jessie! Well done ladies! It was also fun seeing Stephanie & Melissa along the run course! Thanks for your encouragement!

We tried new things:

- Ken biked and ran sockless. Biking was fine, the run was OK for a sprint, but not longer.

- I wore one of my SkirtSports bike skirts. Over the last year I've purchased several types. I loved racing in it, the underskirt grippers stayed put. It was cute, comfortable and feminine.

- Post race I tried my first sample of POM Wonderful 100% juice. I learned there are dozens of different pomegranate varieties and their juices are not all the same, similar to grape juices. I love the name, logo & bottle design.

Photos by my sister. L- me. LC- Ken. RC- me. R- Me, Ken & my brother-in-law Doug.

The Triathlon is intentionally kept small: no bike racks, no timing chips, no signage.
Instead:

- Athletes pick a bike spot along the service path, lean it against a fence or on the ground.

- Stopwatches are set as each wave begins the swim. Race director Katie Heisier encourages athletes to also time themselves.

- Sharks swim team parents and athletes stand along the bike and run course helping athletes know when and where to turn. And local police/highway patrol helped man major intersections.

The event awarded overall male, female and relay. And gave medals to first place in each category. They also held a raffle with at least 50 prizes (fitness classes, baseball hats, goggles, and certificates to local vendors). Both my husband and my brother-in-law won raffle prizes (Spartan hat and free yoga/pilates class).

Ken volunteered Friday afternoon at the youth triathlon. It was a bitter day for kids under 12. Fortunately the rain held until the last finisher came in. Youth triathlons are the best!

Photos by me. Bikes at the Youth Triathlon. I love the helmet in the basket.

Questions for you:
- In what weather conditions have you PRd?

- What size event (running, tri, other) do you prefer?

- What triathlon event do you see growing quickest: youth, women's, sprint general.

Happy 13th!

2009-10-05T15:08:00.003-05:00

Happy 13th anniversary Hubby!
Sara

Germ-X + Eye = :-(

2009-09-29T09:05:00.009-05:00

There's a suspected case of H1N1 at our son's preschool. With young kids germs are everywhere. So, without going overboard, we're washing our hands more and trying to avoid obvious germ hideouts.

Yesterday I cleaned the boys' bathroom again and then washed my hands with soap afterwards. To be extra germ-resistant I then squirted some Germ-X onto my hands. I felt something hit my face and then my eye was burning and I was yelling. The Germ-X squirted directly into my right eyeball!

I was steps from the bathroom sink and was able to flush my eye within seconds. I ran it in cold water for two five-minute segments and called Ken and my health clinic. The clinic was booked, so I went to urgent care once Ken drove home from work.

Urgent care this time of year is GERM central! When I checked in the wait time was over 2 hours, and the waiting room was packed. Oh no! A freak squirt of Germ-X has forced me to bathe in a waiting room of germs!!

Fortunately if you have "a chemical in your eye" urgent care moves you near the top of the list. And I had effective, yet ouchy, treatments:
- I had my pH taken twice. A nurse sticks a little strip of paper under your lower eyeball for a few seconds. Mine was 7, normal, so I'd done well flushing.
- I had numbing treatment squirted onto my eye. Before it numbs, the medication first stings as it goes in.
- The doctor painted my eye with a yellow dye and then looked at my eye with some sort of black-light goggles. Fortunately no scratches visible on my eye.
- More flushing, irrigating of my eye.

I was almost done. Then Poison Control suggested more flushing of my eye. Up next, the Morgan Lens. Here's how it's used: http://www.morganlens.com/use.html. None of the nurses had used one before, and the doctor said it'd been a few years since she'd put one in... It took a few tries. My eyelids were too slippery from all the irrigating.

I don't wear contacts. And the Morgan Lens is more than a contact. It's thick, like a suction cup you'd hang a suncatcher with. I'd like two healthy eyes, so I did my best. I was terrified the lens would pop out again. I did not want that thing inserted under my eyelids again!

Of course I'm thanking God I have both eyes! And I think it's amazing what tools and procedures medical teams have to help people in accidents. But each time I squirt my hands with Germ-X this winter, I'll do my best not to cringe.

Questions for You:
- What are you doing to stay germ-free this winter?
- What's the strangest injury you've had?

photo credit: An image of H1N1 influenza virus. Taken in the CDC Influenza Laboratory.

Race Report: Devil's Challenge Triathlon

2009-09-23T12:19:00.018-05:00

Fourteen years ago my hubby and I got engaged before racing my first triathlon -- The Devil's Challenge, Baraboo, Wis. Ken and I raced together (he waited for my swim wave to catch his.). After crossing my first finish line, I knew I was in love - with Ken (of course) and with triathlon.
photo: Ken & I 14 years ago on our mountain bikes at Devil's Challenge. It was also my birthday.

Devil's Lake State Park provides a challenging but beautiful venue for a late season Wisconsin race! The triathlon is part of the Wisconsin Triathlon Seri es.

photos: Left- Ken took this while playing with the kids during my race. center- end of the swim. right- starting the bike.

Over the years, we've come back several times and have brought friends and family with us. Last weekend, we drove over for another, but I'd be the only one racing this year. Lucky me! It was a bizarre event this time:
- The water was shallow this year, so I picked up all sorts of weedy trailers during my swim.
- Right before the bike mount line, I saw my visor. It was riding along on my clipless pedal...
- I started my bike at 23+ mph, and slammed right into the long steep hills. Ouch. The hills hurt. One of the race directors told me a CAT 1 cyclist did the bike in ~43 minutes. It's challenging. I hope to improve next year.
- I got pinched twice by cars. Once by a RR track and once coming down a hill into the park.
- I felt best about the run. I've been working on my lean and turnover and felt the run went well.
- For the first time, I won an award. I got third in Athena. And while we were still on site, I missed the awards ceremony because I had no clue I'd placed. The race director let me pick up my award post-race -- yippee!

photos: left: me on the run wearing my SUGOI Velocity tri shorts. I wear these shorts everywhere! I was so fast Ken blurred the photo. center - Dad & I post race. right- my 3rd place award.

It was a great day for racing! Thanks again Wisconsin Triathlon Series!

Question for you:

Have you celebrated a birthday, anniversary or special occasion with a race?

Swimming: Hammer-Free Tools for Speed

2009-09-18T12:53:00.002-05:00

If you hammer it on the bike or run, in general you'll go faster. But, the hammer sinks in the pool, unless it's propelled with top-notch technique.

Elite Training Bible coach Jim Vance spoke to 40 Madison, Wis.-area athletes and coaches on the 3 top technical aspects of swimming. Jessica Laufenberg hosted the clinic at her Verona studio SBR Coaching and Training Center. Jerry Landmark from Pinnacle Health & Fitness also helped organize and promote the session.

Throughout the session Coach Vance outlined three concepts from physics that impact our pool experiences. They include:

1- Length: We want to feel higher up on the water like we're moving on top of the water. Length gives us less drag, more lift and more speed, helping us maintain speed longer, says Vance.

2- Pressure: The goal of pressure is to gather water to displace yourself past, says Vance. The longer you are in the water, the more water you can hold.

3- Direction: You want to gather water and scoop it back to you, says Vance. The main direction of the force shouldn't be downward. Instead, gather and scoop the water back to you. Too many athletes swim deep, instead you want to be up on top of the water.

He encouraged athletes to slow down their strokerates and to nail their technique. A lot of you are driving a car with two flat tires, fix the tires first and then go fast, he said.

Coach Vance's favorite tools & techniques include:
- Swim snorkel: my hubby loves using the snorkel.

- Tennis balls: in place of the "fists" drill, swim with tennis balls in your hands. More in this active.com article.
- Swim golf: swim 50. Count the number of strokes it took + time and then try to lower that combined number by either swimming faster or with less strokes or both.

- The rollover drill (video below). I tried this exercise this week and loved it! Vance says you'll know if you have pressure and an anchor point or not because you'll feel yourself vault and semi-fly on top of the water when done correctly.

More with Coach Vance

Coach Vance's Memo & Jerry Maguire's Mission Statement
Finding Length - Swimming with Coach Vance
Active.com 3 Dri lls for OWS

Follow Coach Vance's blog at http://coachvance.blogspot.com/
Facebook

photo credit: Photo by me. My son's toy hammer is cute and may actually float in water.

Finding Length - Swimming with Coach Vance

2009-09-13T15:55:00.022-05:00

Like a game of Marco Polo, I went looking for length in my afternoon swim at our local High School pool. Occasionally I found it, most of the time I kept wandering and wondering, "Length, length where are you?"

Fresh from last week's session on swimming with Elite Training Bible Coach Jim Vance, I was armed with images of length, and how length should feel, so I jumped in my lane ready to apply it. Coach Vance spoke to 40 area athletes and several coaches on the 3 top technical aspects of swimming. Jessica Laufenberg hosted the clinic at her Verona studio SBR Coaching and Training Center. Jerry Landmark from Pinnacle Health & Fitness also helped organize and promote the session.

"Just throwing an arm out in front of your body is not length when it comes to swimming," said Coach Vance. "You need to be active in terms of gaining length."

Oh oh, that meant the "recovery" part of my swim stroke wasn't meant for rest... Isn't that the glide phase? Instead I need to lengthen out, grab a bigger hold on the water and then displace myself past that water. Using a long tall posture in the water I needed to reach forward as much as possible and extend my body, gaining length.

My 5'10" body should assume the properties of a speedboat: long, lean and fast. Active length could give me less drag and more speed.

When actively reaching:

- My core should naturally engage.

- I should feel tension up my side to my armpit.

- I'll gain momentum, lift and length, all good things!

I'm content to keep looking for that length and more in the pool. Learning and playing is a lifelong adventure!

Find more from Coach Vance at:
Active.com 3 Dri lls for OWS
Follow his blog at http://coachvance.blogspot.com/

Facebook

photos: top- My Dad and I. I don't have a swim background, and I failed my last childhood swimming lesson, but I've always loved the water. Now as a triathlon coach I love learning new concepts & teaching methods for the swim, bike & run!

left bottom- Jerry Landmark, me, Coach Vance & Jessica Laufenberg prior to Coach Vance's session at SBR.

Coach Vance's Memo & Jerry Maguire's Mission Statement

2009-09-08T11:00:00.016-05:00

Earlier this summer I read a blog post from elite Training Bible Coach Jim Vance. In it he described how he left teaching to go pro as a triathlete & why he now wanted to focus on coaching.

"I saw so many things the sport needed, which I had a desire to chase and make happen. I came to realize triathlon didn't need another pro-triathlete. What triathlon needed was leadership. Leadership in coaching, teaching, journalism, development, and growing the sport," he wrote.

In a touchy-feely Jerry Maguire "It was only a mission statement'-moment, I
read his post & thought "Definitely! This is what I too hope to do as a writer and as a coach." I commented on his blog writing it'd be cool to catch a regional event in the future if he's ever in Wisconsin...

Coach Vance responded, writing that he'd be in Madison for Ironman Wisconsin this year and asked if I'd like to help him setup a talk or clinic.

I reached out to area coaches & athletes and thanks to Jerry Landmark, USAT Level 1 Coach at Pinnacle Health Club & Jessica Laufenberg, MA,CSCS Exercise Physiologist, USAT Level 1 Coach and owner of SBR Coaching & Training Center, LLC in Verona, Coach Vance is holding two events this week in the Madison, Wis. area.

This Thursday Sept. 10 (also my birthday) Coach Vance will discuss key principles to speed in the water. On Friday he'll provide a fee-based underwater swim analysis. Details about Thursday's free (& dry) session & Friday's swim analysis at
http://coachvance.blogspot.com/2009/09/clinics-in-madison-wisconsin-during.html .

I'm excited to meet Coach Vance as well as Jerry & Jessica! I plan on posting tips from the session later on.

Like Jerry Maguire's new company, I believe triathlon is real, fun & inspiring. If you haven't yet said "yes" to triathlon, I hope you'll "come with me" and give it a shot.

Team Hoyt Inspires John, a Little Person, to Try Triathlon

2009-09-01T10:38:00.021-05:00

As a teacher, father and Varsity swim coach John Young has daily opportunities to encourage the lives surrounding him. Now, as a triathlete, John models strength and character to many new faces as he swims, bikes and runs to the finish line.

John & I have similar traits and experiences:
- As kids we were picked last at recess.
- As adults, we're slow runners.
- As parents, we hope to model the joy of fitness & living life fully to our children.
- And friends & strangers have judged our athletic abilities based on our body type. For me, it's been issues with my weight. For John, it's his height. At 4-foot-4 John is a Little Person, defined as any adult smaller than 4-foot-10. He was born with achondroplasia a condition that hinders bone growth.
His wife Sue and his son Owen also have achondroplasia.

I connected with John via active.com's triathlon community where I volunteer as a moderator. His post "Dwarf triathlete encourages others to TRI (try)!!!" caught my eye! I was also drawn by the energy and voice of his writing style. It's been a pleasure learning more about him.

John already had two of the three pieces for triathlon's swim-bike-run format. He's swam his whole life. And last year, John began bike commuting to work.
It was the father-son duo of Dick & Rick Hoyt Team Hoyt who got John thinking about triathlon.

JY: I've always been one to challenge myself and after re-watching a video with the Hoyts doing the IRONMAN I thought I might want to look into it. At first I was only going to do Aquabike (swim-bike) races since I've never done any running. I did my first race in Lowell, Mass., where I completed a sprint Aquabike race. I was going to do the Maine State Aquabike race three weeks later but started talking to the A.D. at my school. He recommended I try a triathlon and if the running did not go well I could always walk it. So I signed up to do the Witch City Tri in Salem, Mass., and the rest is history.

- In the minute/seconds before your wave starts on race day, what goes through your mind?
JY: The first time it was a lot of fear and apprehension. I had not prepared with any open water swimming (big mistake) and had a hard time. It did not help that we were swimming in a river that was moving fast after a lot of early summer rain. In the last two races things have gotten a lot better. I recommend doing 2 or 3 races within weeks of each other. It really helped alleviate the fear. This past race, the start was a lot more fun. I had a plan to stay near the back of the pack, found a comfortable spot and got swimming.

- Describe the emotions/feelings you had crossing the finish line.
JY: Pure joy! Tears the first two times. Happy I accomplished something others are too scared to try. The Timberman was a hard race and a number of doubters thought I might struggle on the hilly bike course. There were 1,100 competitors and I was happy to say I was faster than 46 other cyclists. I passed 3 others walking their bikes up the hills. I am not saying this to down play the others. I am simply saying it because you should NEVER underestimate your ability.

- As a parent, what do you hope to teach your son through sports/triathlon?
JY: The goal at my level is not to be first across the line. Simply getting across the line is winning. Try your best and be happy you were able to complete the race. Realize that the training and racing are helping you lead a healthier lifestyle. A lot of little people (LPs) are reluctant to compete against average sized people knowing they will most likely finish at the bottom.

- While training, what helps you stay motivated?
JY: Good motivational music. Changing what I do so I don't get in a rut. Passing cars stopped in traffic. Passing other cyclists. Having people drop into my wife's work to say they just saw me riding around town. I also get emails from other LPs telling them my racing is helping to motivate them to become more active.

- I read that people with achondroplasia often have joint pain. As a little person what has your experience with running been like? Do you follow a certain running style/technique?
JY: I simply run in what I consider to be the most comfortable manner. I certainly need help with this portion of my training. The back pain can be quite bad. At this point I try and run and walk at a 1 to 2 ratio. 2 min walk for every 1 min of running. I obviously hope to reduce the walking and increase the running.

- Anything can happen on race day, what helps you stay in the moment on the swim, bike and run?
JY: Thinking about my son and wife, especially when pain comes as is so common on the run. I visualize them further down the course waving me to continue on. I also pray quite a bit while competing. Again, not to win, but to simply stay motivated and that fear is nothing more than another hill along the course I have to get over.

- Will your son or wife consider trying triathlon as well?
JY: I don't think my wife is going to but son (who is 6) already says he wants to race like Daddy.

- I read that you met Ironman athletes Dick & Rick Hoyt. Tell me more about that experience.
JY: They were the original reason I considered doing this. We met at Timberman and it was great. Both Rick and I know what it means to have people make assumptions based upon what they SEE. Dick is a terrific man who does great things together with Rick for differently abled people. They passed me on the run portion as they were going in and I was heading out. I got a big thumbs up from Dick and it was a great boost.

- What would you like to tell men and women thinking of signing up for their first triathlons?
JY: Do some preparation and realize there will be some fear. If it was easy, everyone would be doing it. Do some preparation and in the end try your best to have FUN. Give high fives to people on the race course and make sure to stick around and cheer on others who finish behind you, because you never know when you might be the last one in.

Cheers,
John

Thanks John for sharing your experiences here! Learn more about John in this Boston Globe article and on his blog. John recently joined Comprehensive Racing, a triathlon and cycling club based in New England.

Photo credit: my tape measurer. Do #'s define us as athletes?

I Passed USAT Level 1! & An Ironman Collage

2009-08-28T14:16:00.009-05:00

I was thrilled to take USA Triathlon's Level 1 Triathlon Coaching course this summer in Minneapolis.

USAT had a great mix of topics and presenters including:

- Bob Seebohar, Triathlon Nutritional Strategies

- Bobby McGee, Sports Psychology & Mental Skills

- Krista Austin, Exercise Physiology

- Fiona Lockhart, Cycling Skills

- Loryn Cozzi, Communication, Ethics & Risk Management

- Scott Tripps, Swimming Skills & Economy Training

- Hector Torres, Triathlon Specific Training & Key Workouts, Periodization and planning

- Dan Cohen, Periodization and Planning, Practical application

- Bobby McGee, Running Skills & Economy Training

I loved the clinic! I hope to share some snippets from it here in the future.

I recently mailed my take-home multiple choice & essay exam to USAT. My certificate came back today! I passed! I hope to take the Level 2 exam in the future. Thanks USAT--you've put together a great program!

I also wanted to share a collage I made from my hubby's Ironman Cd'A this year. What an exciting summer it's been!

Alaska! & Popsicles

2009-08-19T15:22:00.016-05:00

I'm back from my first visit to Alaska -- amazing!! My parents took several of us on a cruise out of Seattle to celebrate their 40th wedding anniversary. We had an incredible trip, tons of sunshine and memorable experiences. Thanks Mom & Dad!!

Some pictures (taken by me):
(left) Glacier Bay, Alaska

We cruised on the Norwegian Pearl, my first time cruising on Norwegian Cruise Line. We flew into Seattle and stopped in Juneau, Skagway, Glacier Bay, Ketchikan and Victoria.

We all enjoyed a whale-watching tour and were fortunate to find a frisky Humpback whale splashing around!

My oldest son & I panned for gold. He brought home more gold than I did, it was hard. Twice we stopped to watch different groups of Salmon run (very cool.)

On the ship we tried bowling, my son climbed the rock wall and we learned how to juggle. A group from The Second City & comedian David Naster entertained us throughout the week.

pictures: My son & I at the Mendenhall Glacier. right - My sister & I on dress-up night.

Again, THANKS Mom & Dad! The trip was fantastic!!!

I also want to thank my hard-working Village Bootcampers! We're a crazy fun group. Keep up the good work Bootcampers!!!

picture: We enjoyed Popsicles after this summer-hot workout.

"I'm Amazing--I Finished a Triathlon!"

2009-08-03T13:34:00.025-05:00

I love crossing the finish line! Yesterday, I had another chance to do so. My hubby and I drove to New Glarus for their 2nd annual Alphornman triathlon.

It was small, about 140 people from 6-7 states. No timing chips. No T1 or T2 times (they were added to bike/run). The event served Spotted Cow beer, fresh cheese curds and polka music at the post-finish festival. Yum!

We've done many triathlons, but this would be our first with an outdoor pool swim. Ken was coming off a year of iron-distance training. I was coming with a few weeks of prep phase training. It was an incredible morning and we were excited to discover the course. Actually, I don't like going in blind, for any distance event, but I'm working on that.

I wanted to connect well in the swim, keep my cadence over 80 on the bike and use my new "light" running form on the run-walk-run. My target time was 1:50, not a PR, but what I thought might work given the hills and my fitness. Ken was secretly hoping to be Top 10.

We arrived about an hour pre-race (great parking), checked in and set-up our gear. I wore my SUGOI Velocity tri tank and tri shorts (Big thanks to SUGOI & Outside PR & Sportsmarketing. I call it my Elastigirl suit from The Incredibles.) Ken swam in his Zoot tri shorts.

The swim went well. I was in the 2nd wave of swimmers and we had 4 swimmers in my lane. I lost count of my lengths, but they had a volunteer helping us know how many we had left. Once done, I threw myself out of the deep end and jogged across the marked route to the transition area. Swimming in tri tank/shorts made T1 quicker. It was so fun to be racing again.

The bike was good. It was windy and hilly. But the road quality was excellent and I saw fewer than five non-race support vehicles the entire time. For me the climbs were challenging, legs burning, crazy breathing, doing my best. Ken stayed aero his entire bike except five minutes.

My run-walk-run was OK. I think my second half was faster, so I was pleased with that. I smiled crossing the finish and was grateful for the opportunity to race again. Ken was in the last swim wave, so I waited to see him come in on the bike and start the run. Then I packed up our gear while enjoying the gorgeous Wisconsin morning.

As I waited, I struggled with my finish time (1:51:45). I'm an IM triathlete, I should be faster right? I'm getting my USAT Level 1 Coaching Certification, I should be faster? I have a tattoo, I should obviously be fast. While I'm being somewhat silly here, I do have these nonsense discussions with myself post-race. I want to be faster. I'm just not there yet. Some things I can't force. (I had PF for 6 months last year.) For me it's a mix of strength, confidence, aerobic capacity and mental skills, all coming together.

Ken finished strong with a 2nd place agegroup and 11th place overall. He missed Top 10 by 1:47. He immediately thought of one place that ate time. We moved on, overall very happy with the race and being able to be there together.

We walked over to the food tent and enjoyed our post-race meal: hotdogs, fruit, chocolate, beer & cheese! It was great. As we ate, a lady doing her first triathlon approached the finish line area. As she ran down the street she called out, "I am amazing!!! I'm finishing my first triathlon!!!"

I immediately teared up, the way I do when watching the Olympics. At the same moment I was both happy for and envious of this woman. She knows she's amazing and she was able to shout it out as she became a triathlete.

Question for you:
Have you had a finish-line moment like this? As an athlete or as a spectator?

p.s. If you missed Steve in a Speedo?! Gross!'s post on his SUGOI Velocity tri suit, check it out here. WARNING-this post gets somewhat intimate!

p.s.s. The New Glarus Brewery was amazing! We stopped after the event. I don't think Ken liked this sample, the Dancing Man maybe.

photos: by me/us.

Get in the Game: #5 Village Bootcamp

2009-07-28T21:47:00.007-05:00

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us.

Welcome new campers! What a great time tonight in the park!! Thanks for coming. I'm proud of you all. Don't forget to respond below & get in for next week's prize drawing.

Yes, I take pictures. And yes, you all look great. For several years, in my post baby-blues phase, I avoided being in pictures. So I understand some of your comments. I think we're taught to act that way too.

Here's the thing. We might not get another chance to be in a picture. Each day is a GIFT. There's nothing certain about life! One of my former teammates from UW-Madison was diagnosed with breast cancer this summer. She's 35, an IM triathlete & extremely fit and strong. You just don't know.

So, even when I'm puffy, bloated, crabby, breaking-out and having a bad hair day, I'm trying to get in the picture. I want to be in the game. I want to live. I want to capture moments now.

I did a series on excuses, common reasons why people say they can't do a triathlon/exercise/etc. Read it here. And, since I'm not in this week's picture, you'll find many photos of me in different training stages here.

On a lighter note, here's something that makes me smile. For those of you who don't know me well, I've had major FEAR issues with my bike. That's kind of a big problem when you train for an Ironman... I enjoyed reading this article.

You can do anything you want. First you have to decide what it is you want! Then, go get it. I hope I can help you do that.
Enjoy!

Drawing: What is your favorite excuse when you don't want to exercise? Respond here & I'll put your name in the drawing for next week's Village Bootcamp prize. Mine? I'll work out tomorrow instead.

Resources:
Village Bootcamp #4- Letting Go of Perfect & Totally Awesome ABs
Village Bootcamp #3 - Meet Mary, the 90-year-old Triathlete!
Village Bootcamp #2 - The power of intervals, music to boost your workout
Village Bootcamp #1 - Why intervals work, exercise ideas from active.com, pre- and post-workout nutrition ideas

Next Time: Tuesday August 4th 6:30-7:30 at Highland Oaks Park in McFarland. *Rain date Thursday August 6th at 6:30. *Bring water, mat/blanket, small weights (5-20 pounds)/bands & wear good shoes.

Village Bootcamp #4: Letting Go of Perfect... & Totally Awesome Abs

2009-07-23T21:55:00.008-05:00

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us.

Welcome to our new Village Bootcampers! Thanks for coming Diane, Helena & Cathy! And, thanks to everyone for being flexible with the rain tonight! Fortunately the shelter helped us get in some great compact moves!

Why I Love Village Bootcamp: Sara (me)
I created VB because I felt it was a great fit for our Village. Bootcamp could help us:
- know our neighbors better and in different ways
- exercise, laugh and have fun
- feel better about ourselves, and
- build stronger families.
Thanks for your willingness to grow with me! I love working out with you.

Initially I wanted to wait until I was: thinner, lighter, stronger, faster, to put this together. As a leader I felt I should look a certain way in order to lead. It took some time for me to say, "no, it's OK, let's do this now." The same thing happens with happiness. I don't want to be happy 5-15 pounds from now, I want to be happy now. I hope you've already made that connection.

Know this, you are wonderfully made. And only you can offer you to the world. If there's something you want--go get it.

Here's some inspiration & some super abs from active.com! (I volunteer within active's triathlon community.)
- Breast-cancer Survivor Puts Heart & Soul in Danskin Triathlon
- ABSolutely Effective Abdominal Exercises - I love the reverse crunch.
- If you haven't yet watched the trailer for Mary and Bill, do so now. You'll be inspired & entertained!

p.s. I'd like to feature bootcampers each week.

Resources:
Village Bootcamp #3 - Meet Mary, the 90-year-old Triathlete!
Village Bootcamp #2 - The power of intervals, music to boost your workout
Village Bootcamp #1 - Why intervals work, exercise ideas from active.com, pre- and post-workout nutrition ideas

Next Time:
Tuesday July 28th 6:30-7:30 at Highland Oaks Park in McFarland. *Rain date Thursday July 30th at 6:30. *Bring water, mat/blanket, small weights (5-20 pounds)/bands & wear good shoes.

Village Bootcamp #3: Meet Mary a 90-year-old Triathlete

2009-07-17T09:39:00.014-05:00

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us.

Meet Mary, my former Madison neighbor & a 90-year-old triathlete! Mary stars in Mary and Bill, a documentary by Andrew Napier. View the trailer & watch Mary flex!!! in my post here. You'll be inspired & entertained! http://ironmakeover.blogspot.com/2009/07/mary-and-bill-film-meet-my-friend-mary.html

If you've been thinking of coming to Village Bootcamp, but weren't sure or were a little nervous, zoom in on our pictures--we're having fun!! Come join us. There's plenty of great summer nights to swing by the park & participate.

Bootcamp Question: What do the feet/ankles do during the Swimming pilates exercise. Here's more information and tips on this exercise that strengthens the butt, thighs and back muscles:
http://www.ehow.com/video_2260421_do-pilates-swimming-exercise.html
*great detail in this short video
http://pilates.about.com/od/pilatesmat/ss/Swimming.htm
http://www.ehow.com/video_2365468_do-pilates-swimming-exercise.html

Next Time: Tuesday July 21st 6:30-7:30 at Highland Oaks Park in McFarland. *Rain date Thursday July 23rd at 6:30. *Bring water, mat/blanket, small weights (5-15 pounds)/bands & wear good shoes.

Resources:
Village Bootcamp #2 - The power of intervals, music to boost your workout
Village Bootcamp #1 - Why intervals work, exercise ideas from active.com, pre- and post-workout nutrition ideas

photo credit: My hubby Ken & I took pictures of last week's group. I hope seeing this group in action will encourage you to join us.

Mary and Bill Film: Meet My Friend Mary (a 90-year old triathlete)

2009-07-13T10:27:00.012-05:00

Last week I had the pleasure of attending a private screening of the film Mary and Bill, starring my friend & former neighbor Mary Stroebe. Mary became a triathlete in her late seventies (no excuses people!). She's completed over 12 sprint triathlons. She retired at age 90 and now fires the starting gun at her favorite event the Life Time Fitness triathlon in Minneapolis.

At age 89 Mary went head-to-head with TV host Kelly Ripa in a timed triathlon in New York City, later receiving a Relly award from Regis and Kelly.

The evening in downtown Madison, Wis., combined many of the things I love: my hubby Ken, triathlon, film, can-do stories, state street, original art & music. I shouldn't have worn mascara, the film made me teary in a good way.

The film is directed by Andrew Napier. He began filming Mary and Bill during his senior year in High School.

Please enjoy the trailer, I know you'll love both Mary & Bill, both are true characters.

Mary and Bill

Mary and Bill Trailer from Andrew Napier on Vimeo.

Village Bootcamp #2: Welcome Back!

2009-07-07T15:31:00.013-05:00

I lead a free one-hour bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us. Bring water, a blanket or mat & small weights or bands if you have them.

Welcome new Village Bootcampers! Thanks for joining us!

Resources for You:
Here's more info on why & how intervals work for you:
- The Myth of the Fat-burning Zone
**why long, slow steady-state aerobics is NOT effective for fat burning
- Land of the Lost training
**as a triathlete I trained in the nowhere zone
- Cardio Queen Sees Light of Day
**Abby attends Dustin Maher's Fit Fun Bootcamps. Read more about her transformation!

Music: What Works Best
Music with a beat between 120-140 beats-per-minute is most effective for your workout, according to Dr. Costas Karagerghis' study "Music in Rehab Project."
- Fitness Magazine's Top 100 Workout songs
- Race Motivation Songs from trifuel.com

Question for You: What song gets you moving?

Village Bootcamp #1: Why intervals work, pre- and post-workout nutrition tips & bootcamp-style exercises from active.com.

Next Time:
Tuesday July 14th 6:30-7:30 at Highland Oaks Park in McFarland
*rain date Thursday July 16th at 6:30
*bring water, mat/blanket, small weights/bands & wear good shoes.
*other dates/times may open soon, as my co-op leaders get organized

Race Report: Ironman Coeur d’ Alene – June 21, 2009 Part 2: Places

2009-07-07T11:10:00.008-05:00

Part II: Places
Deep down I knew my second IM would be Coeur d’ Alene. The anticipated beauty and challenging nature of the venue were simply too much to pass up. Coeur d’Alene is as smooth and sexy as the name implies. A city as buff as the athletes shows off with a powerful landscape, trendy businesses, neatly coiffed lawns and a gorgeous lake-front that turns heads.

Speaking of turning heads, buff athletes are everywhere. The athlete village is exhibitionist heaven and eye candy is plentiful. Nine months of diligence leave me feeling buff and I join in the fun. My 37 year-old 6’ 1” body is rock hard and I show off as much as the cold weather will allow. I proudly flash my blue IM arm band for access inside the fences. Before the race is over I will flash more than the arm band.

There are big ones all around Idaho. I mean the mountains, shame on you all. Despite evidence proving otherwise, my mind creates a mythical bike route of withering climbs and fanatical downhills. I fret over the unseen course until Friday afternoon when I join the parade of Subarus, Hybrids and SUVs driving the course in the rain soaking in every detail and frantically taking notes. Reality is comforting. I conquered hills in Wisconsin far worse than these. I know I can spin the course and still have something leftover for the run.

Fast forward to race morning as I take shelter from the cool wind in the men’s changing tent. I dub myself a genius after noticing the waist-high urinal set up in the corner. No long porta-potty lines for me! I mindlessly stare into the corner of the tent and listen to the wind outside as nature calls. All too late I realize the tent corners are not fastened. A gust of wind blows the tent flap aside providing spectators an all-access view, far more than even I want to show!

All these things lead into my favorite part of the race, the Washing Machine. Nine months of babying my body are out the window. Confident in my ability I enter the swim on the buoy line in a mass of humanity. The payoff is 75 minutes of clawing, shoving and crawling around the wavy lake. Jacked-up and breast-stroking around the half-mile buoy I scream a baptismal greeting to rookies. “First Timers, welcome to IRONMAN, YEEEEEHAAAAAAA!”

Adrenaline surges through my body and carries me well into the bike. The first 50 miles alternate between prayer and hyperactivity. “I’m doing it! I’m going to be an Ironman again!” and emotion soars. Soon thereafter I chastise myself for speed. “Slow down, don’t be a dumb F*&%! You can’t keep up this pace and run well you F&^!ng idiot!”

Back in town endorphin levels crash as I get closer to my entourage. Enjoying their encouragement I tell my first lie of the day with a casual wave and gentle “hey guys, how’s it going.”

Sara later tells me everyone is amazed that I’m making it look effortless. Truth of the matter is that I’m in a deep mental valley. The next 56 miles loom and I’m not looking forward to them one bit.

Read Part 1: People

Village Bootcamp: why intervals work, ideas for you

2009-07-02T07:54:00.013-05:00

I lead a free bootcamp-style workout Tuesday nights at Highland Oaks Park in McFarland, Wis. If you're in the neighborhood, please join us. Bring water, a blanket or mat & small weights or bands if you have them.

Resources for You:

Make your own bootcamp-style interval workout- check out great ideas on active.com's youtube channel. Thanks Active Toby!

**Village Bootcampers, expect to see the Walkout (love that one) & some new ones, with more ab/core work too.

Check out these active.com articles & discover:
- how intervals turn your muscles into 24-hr fat-burning machines
- that interval training improves aerobic capacity
- how interval training helps runners hold race pace easier & sprint faster

Thanks Melissa for asking the first question at bootcamp. She wants to know, what to eat post-workout? Madison, Wis.-based trainer Dustin Maher shares his pre- and post-nutrition ideas here. You'll learn why protein & simple sugars are important post-workout. And consider his many bootcamp offerings, one at McDaniels park in McFarland.

Question for you:
- What's your favorite bootcamp move/exercise?

Next time:
Tuesday July 7th 6:30-7:30 at Highland Oaks Park in McFarland.
*bring water, mat/blanket, small weights/bands & wear good shoes.
*rain date: Thurs July 9th 6:30-7:30

photo credit: my old new shoes

Race Report: Ironman Coeur d’ Alene – June 21, 2009 Part 1: People

2009-06-29T08:42:00.007-05:00

Race Report: Ironman Coeur d’ Alene – June 21, 2009
Ken Landolt (836)

Part 1: People
So here I sit with a lovely Belgian Ale, one week removed from my second Ironman finish wondering what to include. I’ll do my best not to have it all be about me but let’s face it, that will be difficult. Doing an Ironman is inherently selfish and I’ve been “me” focused for far too long.

Everyone adjusts so I can be called an Ironman. Sara graciously and stoically handles the entire household while I prepare and grump about the little details. I’m dedicated and inspirational? Nope, that honor goes to Sara.

The boys don’t get it and who can blame them, they are young. They only know Dad is gone too much and he is grumpy when he is home. All they want is the human jungle gym to reopen for business.

The rest of our families and friends kindly give me a pass while I check out of normal human life and attempt to prepare my body for one very long day.

This goes on for nine months until I pack up my race gear, Sara packs up the entire family, and we all head West in a modern day Conestoga wagon Sara packed to perfection.

Out West I am blessed with more kind-hearted people. The people of Coeur d’ Alene truly embrace Ironman athletes. People in restaurants, grocery stores, coffee shops and our campground welcome us to town, wish us luck and tell us where they will be volunteering on race day. It feels like the entire town is as focused on the event as I am.

As race day looms and I turn into a Class-A prick fretting over details, well-wishers come out of the woodwork. Friends and relatives drive 1,500 miles to watch and it feels like the entire Triathlon community takes time out of their busy schedule to phone or email encouragement. I can barely eke out a thank-you without my voice cracking as emotion wells up inside.

June 21st dawns sunny and cold. Sara and I listen to our traditional pre-race CD. Green Day finishes singing “I hope you have the time of your life” and the next thing I know I’m staring at the ½ mile buoy with 2,600 nervous racers and 10,000 spectators. Today my body will tell me to quit. My mind knows that can’t happen. Family and friends are watching and I need to deliver satisfaction 140.6 miles down the road. Anything less simply won’t do.

BOOM!!!!

Next: Part II: Places

photo credit: I designed our theme shirts---team BAMF. I think BAMF is a mindset vs. a bunch of swear words. During hard experiences you go there (think labor & delivery or Ironman.) And sometimes BAMF makes you smile and you need that during 140.6.