Dan Hayes...You are an Ironman!

It's taken 39 weeks, countless hours of sacrifice and training and one hellishly long day to be able to say those words...but it's true, I have joined the ranks of the Ironman!

Let's begin my final post of this Journey to Ironman Wisconsin with some pictures of the day. First, here is my wonderful family, including my brother and future son in law (he's the one in the white hat). From left to right you have my sons Tim and Nate, my beautiful soul mate Angie, my daughter Stephanie and her fiancee David. What great t-shirts huh? My kids surprised me on Wednesday evening before we left for Madison with the news that they would be there for the race, it was AWESOME!

this is on the bus to the bike leg.
My son Nate can sleep anywhere!Tim and David, being themselves....Of course, Doug, my brother. Having him and my sister in law Sue there was very special!Here I come for my first pass on loop 1 of 2 on the bike leg. Still in a good mood.....that would soon change!

Here is a video at the start of the run. Simply click on this link, view the video and click on your browser back button to return. You can also view my run up to Transition 1 after the swim by clicking on the link just to the right.

http://video.google.com/videoplay?docid=-194986141843658774&pr=goog-sl

This is pass 1 of 2 on the run. I'm about 13 miles in and starting to feel some real fatigue

It's hard to tell, but this is me crossing the finish line...I just finished and my family is arriving. I don't think I remember anything feeling so good as finishing that race.. The group shot (minus the photographer - sister in law Sue). You can see Eric on the left behind David. Eric finished the race in just over 12 hours. I'm so proud of him, he was injured about a month and a half before the race and he STILL finished. What a superman! Brian is on the far right, he's the original Ironman of the group and solely responsible for all this madness!
Here is me, Brian and Eric..to say it was a special weekend would not do it justice....!

So there is the day and it was truly an experience that I will carry with me forever.

The race itself was, physically, the most challenging thing I've ever done. But in the end, it wasn't the hardest thing to do, or where I eventually was introduced to that person inside that I believe you're supposed to be introduced to. For sure, I had several talks with myself in those 13 hours, like the one at mile 20, when I realized it was just 6 more miles, but at my current pace, that meant over an hour yet to go and I wasn't sure I had it in me. I was forced to ask myself, what will you do now? Will you "do it because you said you would"? There was no choice of course...I simply answered it, kept moving and began looking for mile marker 21, then 22 and so on...knowing that finish line was not about me, but about those that believed I could do it, about my family who did not doubt me.

No, for me, the introduction was somewhere between Chicago and Oregon, Coke and United Pipe, dinner with my family or 2 hours on the bike, a 4am wake up call or the desire for sleep that was so strong it hurt. That's where I met me, and I am proud of the person I got to know.

The medal around my neck for finishing on Sunday does not belong to me, It belongs to my wife Angie. She is the one who sacrificed for this Ironman..I simply had to put in some physical effort. Angie was required to make sure I had everything cleared out of my way to train, she was asked to put her needs on the back burner while I headed out the door. Forget about Saturday morning coffee with her husband who had been travelling all week, I had to get on a bike....Couldn't think about a vacation or even a long weekend, I had to train. After my long rides or runs, I certainly complained about my aches and pains. But for 39 weeks, not one negative word came from her, not one complaint, not one ounce of pressure to skip that work out. Instead, it was, "do what you need to, dinner will be here when you're done", or, "tell me what your schedule is so I can plan around it" and you can bet I got plenty of "I'm proud of you" , or, "what do you need?" So to her goes all my thanks and gratitude, it just wouldn't have been done without her.

Thanks to my kids who supported me, my Coke family who encouraged me, and my new United Pipe family who wished me the best. Thanks to all of you who read my blog and posted your comments. I thought about all of you on Sunday and knew I could not let you down.

A special thanks to Pat Witte and Dan Kueppers for taking precious time away from their families to see me come out of the water that day, you guys are the best!

Thanks to Eric for training with me, calling to check in so regularly and for looking me in the eye as we floated at the starting line and said, " no matter what, we finish today...." you knew just what to say.

I can't thank Brian enough for his friendship these last several years. "The walls" we have faced together and alone are numerous. Thanks also for getting me started, and being there throughout, all the way to the finish line.

I live a blessed life, full of love, joy and fulfillment. My last thanks goes to my Heavenly Father. All the glory, honor and praise goes to Him. Praise for the physical body to complete such an endeavor, praise for the mental capacity to command my muscles to continue, praise for the family and friends He has seen fit to bless me with and praise for His love and grace.

Love,

Dan

The Moment of Truth.........

It's here, the Moment of Truth....................


That phrase has been playing over and over in my head as I taper down in my training, leading up to this Sunday, because I know it's here. No more talking about it, no more wondering what it will be like. It's here, time to get on a plane and go race...the moment of truth

I thought about what that phrase meant. So I went to the Internet and did some research. I found that it originated as a Spanish phrase 'el momento de la verdad', referring to the climax of a bullfight, when the matador delivers the final sword-stroke to kill the bull.

But I found a definition for this phrase that speaks to my spirit: a crucial moment on which much depends, a very important or significant point in time, especially one when a person or thing is faced with stark reality or is put to the test.

As I re-read this definition, I'm struck by the truth of it's meaning. This is a crucial moment on which much depends.......crucial because of the sacrifice my family has made, allowing me to train for hours upon hours rather than be there with them at dinner, or for missing Saturday morning coffee with my life mate, looking out at the city below, so for her it's crucial I finish. Or for those that care about me and want only the best for me, those that have been my encouragement and support. It's crucial I finish for them. Or for those that might find inspiration in this journey, leading them to reach for their dreams because they see that it can be done...for them it's crucial that I finish. For Eric, who has been training along with me from half way across the country. Who's faced with the reality of an injury that is his wall...for him it's crucial I finish. For Brian, who got it all started several years ago and paved the way for me, who has believed in me when I couldn't and has talked me through so many walls, for him it's crucial I finish. For my brother, who will fly all the way from Idaho to see me compete, because he knows the significance of this point in time, why I'm standing where I'm standing and the hand that he has in it...for him, it's crucial I finish.

And then for me...... because of the number of days, nights and hours spent training when so many other things demanded my attention. Because finishing a significant thing that you start when the going gets hard instead of quitting is as much a habit as breathing. Because people want to know that it can be done, because they are counting on you to show the way and they want to believe, want to know it's possible. Because we are not designed to waste this gift of life, we are intended to live it to it's fullest, as if each day were our last, wringing every drop of energy and blessing it contains, to see if we can do our "Ironman".

Most of all, because I said I would, that's why it's crucial I finish.

And so it is, it's the moment of truth, my truth, and I will be put to the test and I couldn't be more excited about it!

It's race week baby!

Competitive Period done and in the books!

It's hard to believe, but the 12 weeks of intense, long and highly difficult training during the competitive period is done and over. I have officially begun the 2 weeks of tapering to get ready for race day.

For weeks my training volume has been as high as 20 hours per week, two workouts each day guaranteed and now I am cutting down to 10 hours this week and a mere 4 hours the final week. I have made it through relatively unscathed (with the exception of major skunk scare, more on that in a moment) , injury free and with my marriage intact. Angie deserves a medal, that is for sure!!

I'm fired up to get to Madison. I know it is going to be a VERY long day but I also know I can do it and I'm anxious to get out there. I can't wait to meet that person who will inspire me, amaze me or even be the one who needs a little encouragement to keep going. My brother Doug and his wife Sue are heading out to support me and cheer me on. What an awesome thing it is to have an older brother willing to go that far to show you he loves you.

Before I sign off for the week, I have to tell you the skunk story. Most of you probably already know that I have had my run In's with these white striped vermin. In Minnesota, while running near my home, I happened upon Pepe La Pue's brother and was sprayed from the waist down. Trust me when I tell you it is the most disgusting thing in the world and I know from experience, tomato juice does not work.

While running in Chicago, not far from work, I had one cross in front of me about 10 feet away with it's stupid butt sticking straight up in the air ready to give me a shot. I jumped about 5 feet in the air, spun around in mid flight, yelped like a scared little girl and took off in the opposite direction as fast as I could run!

Well this week, I'm doing my morning run before heading off to work with the Branch Manager in Roseburg, Oregon. Roseburg in nestled along the Umpqua river and is really a beautiful place. It's about 5:30 in the morning, dark and I'm running around this park on a 3.5 mile paved trail. I don't have my headphones on because I believe it's dangerous to run with them in the dark while in a foreign place. Anyway, I have my headlight on, it's shining in front of me (because I also have a tendency to trip on the slightest obstacle in my way) and I'm cognizant of this ever present skunk danger, being very careful to cast a wide light in front of me, when all of a sudden I hear the unmistakable sound of a critter being spooked. I whip my head around to see what it was and right there, not 5 feet from my left side is a @!#$%^$# skunk! It's butt and tail are sticking straight up and he hisses at me and I just FREAK! Luckily he was facing me and didn't have a chance to spin around and spray me but I think I blacked out for a second because I don't remember much after that.

It's unbelievable isn't it. I mean, how many people do you know that have ever been sprayed by a skunk? What are the odds? I have not only have I been sprayed but now I have had two close calls! I'm going to start carrying my supplies for getting rid of skunk spray just in case. Sheeessh, all I'm trying to do is stay in shape!


Ok, that's it....time to recover and rest for the remainder of the day. Take care everybody!

Held together by a string.....

That's what my body feels like right now....held together by a string. After 33 weeks of following a specific training regimen, building in intensity week after week, my 44 year old muscles, tendons, bones and ligaments have been stretched to the max. My main goal from now until Sunday's race is to stay injury free!

Eric, a good friend of mine and fellow Ironman participant strained his calf muscle the other day. It is looking like it may be touch and go for a race day start. Thinking about the countless hours spent in that stupid pool at 5 am, or mile after mile of lonely cycling, with only trucks that pass too close and your own thoughts to keep you company, or the number of miles spent running and listening to your iPod for so long you can't stand another round of Sheryl Crow's 'All I Wanna Do', all in preparation to spend 13 hours or more in pain, only to have it jeopardized by a stupid muscle pull. That would PI-- me off!

If I know Eric, he'll cross that finish line, no matter what!

One more week of intense training, then it's taper time. I'll be on that plane with Angie soon enough, headed for the metropolitan city of Madison, Wisconsin, ready to ROCK!

It's gonna be AWESOME!!

It's Getting Close Now...........

So close to the race....I can feel the anticipation and realization that it actually is going to happen. Two weeks ago was my longest training week all year....nearly 21 hours in total and believe it or not, even with travel, I got it all in.

I have two more weeks of 15 and 16 hours each followed by two weeks of tapering then bam, We're in Madison, on the starting line!

No real injuries to speak of, just 44 year old aches and pains that don't amount to much, I have never felt in better shape. I'm amazed at what my body has adapted to...if I would of thought of thought of staying in an aerobic state (70% to 80% of max heart rate) for several hours in a row, I wouldn't have believed I could do it. Now, each weekend is spent riding miles and miles followed by running and swimming, only to get up and hit it again the next day. On more than one weekend, I have covered the distance of an Ironman, so I know I can do it.

NBC just ran an encore presentation of the 2006 Ironman Championship in Kona, Hawaii. Of course, I tivoed it and have watched a few times for inspiration. It never fails to bring a tear to my eye. However, watching it now, I have a brand new appreciation for what I'm seeing. I know what it feels like to train when no one else is around, or say no to something I want to do because I have to get my ride in.

Anyway, I'm feeling great, ready to go to Madison and get this baby done!!

Take care everybody!

A Whisp of Smoke........

On Tuesday my wife called with the sad news that her grandfather Merril had passed away suddenly. Unfortunately, he choked on something and the trauma was too much for his frail heart, he had turned 88 the week before. Merril had visited our home just a few days earlier and I had been able to show him my bikes and carbon fiber race wheels. He was so fascinated, with his engineering background, he took great pleasure in seeing the progress of man, never imagining a simple bicycle could advance so far.



Tuesday, my daughter flew to Minneapolis to attend her best friends wedding as the Maid of Honor. I was out of town on business when my phone rang Wednesday evening. Nathan, our oldest called to tell me Stephanie was fine. Not having watched the news, he had to let me know about the terrible bridge tragedy that happened just a few hours earlier. My heart raced as I processed the information in my head.


During the collapse, Stephanie was throwing the traditional Bridal shower just south of the bridge, thankfully safe and sound. But a few of the girls that attended told her that if they had not been at the shower, there was a good chance they would be on their way home from work, taking the 35W bridge as they usually do.


Once I knew my loved one was safe, my thoughts immediately turned to my Coke Family. Was one of our trucks on the bridge? Possibly a salesperson trying to get back to Eagan? I quickly phoned Pat in Illinois, getting his voice mail, I left a message to send me word when he could.


Not able to do more, I started that evenings training ride, leaving our Medford branch with the sun shining and the temp a blistering 95 degrees. I headed north to Table Rock road. TableRock is leftover lava flows that rise over 800 feet and provide spectacular scenery with hawks riding the thermals, looking for pray. It's spectacular. Below is the route I took with a couple of pictures. The one in the middle is what you see from the road I was on.

After an hour straight out....I'm stopped, looking at my blackberry, waiting for word from Pat that we hadn't lost anybody. He had emailed that 3 people were lost, but no one from our Coke family.

At that moment, I looked up, I see Table Rock with the sun just above the flat top of the lava rocks and I'm reminded again....Life is just a Wisp of Smoke. That's it. It's that quick.

One day you go to work and after a long day you get stuck in traffic, on a bridge under construction. Without notice the bridge collapses into the Mississippi river with a crushing weight that is hard to imagine....and that day becomes your last day. No notice, just that quick, just that sudden.

You go to your annual physical, feeling fine. The doctor recommends a body scan and finds a grapefruit sized tumor and 6 months later you leave behind a family or you leave to defend your country's border and the rear tire blows on the vehicle you just happened to be assigned that day, and you leave behind a wife and two small boys.

We don't get a warning that it's coming, you wake up one day and it happens, altering everything from that day on.

What does all this have to do with my journey to Ironman?............everything.

This journey is just one element of my commitment to myself to live everyday as if it were my last and I can tell you without doubt, it has been everything I thought it would be and more.

It's part of my desire to strive to wring every drop of fun, blessing, challenges and love that this day will bring. Trying hard not to disrespect the gift from above that it is.

I ask you....what challenge have you always wanted to try? What relationship needs repaired? Who do you need to call and tell that you love them? Are you living where you want to live, doing what you want to do? Maybe you just need to look in the mirror and tell yourself how awesome you are.

Life is but a Wisp of Smoke............What are you waiting for?

The Dog Days of Training for an Ironman

I used to work for a guy who used to call this time the "Dog Days of Summer". I realize that's not a new term, but he used to say it to me to remind me that we needed to go create activity in our business because there wasn't a holiday on the horizon and quite frankly, it was a bit boring if you didn't do something fun...have a reason to get excited about something.

This morning as I faced my 70 mile bike ride, 6 mile run and 1 mile swim, by myself, it felt like the Dog Days of Summer and I knew that it could get a little boring. So I decided on a route that I had been thinking about trying for the first time knowing that the scenery would be unbelievable but felt like the climbing would be a bit brutal on the legs. But today I threw caution to the wind and headed out for Multnomah Falls by way of the old Columbia River Gorge Scenic Highway which was built in the early part of the century and was the first of road that went through to Portland.

Here are some pictures of todays ride and the falls from their website

Multnomah Falls is the second highest year-round waterfall in the nation. The water of the Falls drops 620 feet from its origin on Larch Mountain. Unusually cold weather can turns this plummeting falls into a frozen icesicle, with a few drops falling from the bottom. The frozen Falls are a sight to behold.

It was just what I needed to be re energize as the weeks of training get longer and longer. I feel great and can't wait for the start in Madison.

Take care everyone and all the best to my friends and family!

The first big test before race day

On Sunday I completed my first big test of the weeks of training that began back in January, by participating in my second race of the year.

My results were very satisfying as I set a new personal best by nearly 30 minutes and felt great after the event. 50th place finish in my age group just put me in the top 50%.

PLACE NAME SWIM BIKE RUN FINISH

50 Daniel Hayes 37:37 2:53:18 1:56:32 5:33:59

Since this was a World Qualifying Event, the field was very competitive with several pros racing as well. On top of that, the bike course was hilly as all get out. I worked hard to hit just over 19 mph! Just the prep I need for the rolling hills of Wisconsin. But I have to say, the scenery rivalled anything I've seen.

Now it's 6 more weeks of hard training with 2 weeks of taper before I hit the starting line in Madison with 2500 other maniacs!

Its unbelievable to think its really that close. I'm excited and nervous, all at once. I'm certain it will be an event to remember!

To all my friends at CCE, I've been keeping up with the news and you've got some exciting things going on. Just keep that stock moving up, will ya!?

Take care everybody.

First Race of the Season

I know, I know...too long again between updates...

Thanks for checking in though, I appreciate the positive thoughts you've been sending my way.

Angie and I travelled to Sunriver, Oregon (just outside of Bend) last weekend to participate in the Pacific Crest Triathlon. The event was an Olympic distance race beginning at Wikiup reservoir, just at the base of the Cascade Mountain range. Swimming in a lake that is filled with snow melt is a bit different than the lake water in the Midwest. Water temp was 62 degrees, I actually saw some racers with neoprene ear wraps. As I started my swim warm up, I soon found out why!

The bike leg was basiclly 28 miles back to the Sunriver resort where we began the 10k run around the resort area.

Without question, this was the most beautiful scenery for a race I have participated in. My overall time of 2 hours and 28 minutes was a new PR (personal record) for the Olympic distance with my swim time finally under 30 minutes. The bike leg was unbelievable (for me) at 22.8 mph. My average pace for the run came in at 7:47. All in all, I finished 7th out of 34 in my age group, 40 -44 and 46th out of 435 overall.

Next up will be the Half Ironman in Lake Stevens Washington, my last race before Madison. I'm both excited and nervous. No matter how much training you've done, a half Ironman is hard. But, it will give me a good idea where I am in my training.

As for the other major events in my life, like owning two homes ( the sale in Illinois fell through, not fun!) and a new job, things are going reasonably well. I am travelling quite a bit, learning as I go and teaching a bit as well. United Pipe and Supply is a great company, with great people and great customer service. I miss the familiararity of the Soft Drink industry and my CCE family, but I am building new relationships here.
My family is doing great, loving being back home and building their lives here. Everyone is working hard and putting it all together.

Take care and I'll talk to you during my next update!

Riding the wine country of Oregon

Trying to stay on track in my training has proven to be a little difficult as I get used to new surroundings and work requirements. It's amazing how a disruption in your scheduled, routine life can have such an impact.

As I learn about my new job and the organization, I'll be better able to schedule more effectively. I'll start to know where the clubs are and where I can get a swim in. I don't really need to fly anywhere so I have been traveling with my bike. Some of my rides have been great, others have just been nothing more than my hotel room and the trainer. The real secret is to get all the key workouts in. If I have to miss a few aerobic capacity building sessions, I'll survive.

The weekend schedule is critical, as this is when I get my long ride and long runs in. The last two Saturday rides have been nothing short of spectacular! I start out at the edge of town and ride up into the North Willamette Valley wine country. I have included a few pictures of the scenery I'm riding through.
It's full of hills and roads that are well paved with little to no traffic. I have been in bike heaven!

I know some of you are headed to Nappa Valley for a well deserved trip, but If you ever get a chance to see the Oregon Wine country, you won't be sorry!






So all in all the training is going well. I'm injury free and feel very good about my progress. I have a potential first race on June 9th (Olympic distance). It will really depend on where we are in the moving process. If it works out great, if not, I'll just keep on training!

Have a great week!

How do you make Ironman training more difficult?

It's been too long since I've provided an update....so much has happened since that time.

By now, many of you have heard that my family and I are moving back home to Oregon which means I have made the decision to leave Coca-Cola Enterprises. CCE has been a part of my life for nearly 20 years and I can honestly say this decision was by far the most difficult I've had to make. Yet, so many things have happened and come together, like tumblers in a combination lock, to allow my family to realize our dream of going back home, allowing us to be closer to those we love.

Saying goodbye to so many close friends was hard, but everyone has been so supportive. Thanks to all of you!!

Since this blog is about my journey to Ironman, let's talk about that...shall we?

Well, let me tell you this, If you are going to train for what has been called the ultimate endurance test, you will need to have as much support and discipline as you can muster.......under normal conditions.....

Now, have a major life changing event like a career change....oh yeah, and move you and your family half way across the country, and you've just made it that much more difficult (as I'm finding out)

However, go back to my original posts and I made the statement that I believed we were supposed to meet our inner person, the one that has to face the wall of adversity and make the decision..."what do I do?"

Here's what I'm going to do....I'm going to Madison and making it to the starting line on September 9th to complete my first Ironman....because I said I would.

As for our families new location...let me share a few pictures with you all.

Here is the City of Portland out in the distance.....a very beautiful place..This is what we see out of the front window of our new home.

I have signed up for a race in Sun River, just outside of Bend, the town I was born in. Bend is in Central Oregon and is very close to the Cascade Mountain range. Check out some photos from last years race....what a view from the bike!

This week I travelled along the Oregon coast, visiting with customers and members of my new team. It really took me back and helped me realize how beautiful home is and how much I missed it. If you get a chance, taking a trip along highway 101 will surely be memorable. Check out these photos of Newport, Yachats and points in between. This was the view from my window as I made my way south on a beautiful sunny day.

Ok, enough of that. Thanks to all of you again for your support....this weekend is HUGE so I better get some rest.

Talk to you soon!

Period one complete!!

What an absolutely awesome weekend!! So many great things have happened.

Where to begin with this weeks update?............................With the understanding that this blog began with the thought of documenting my journey, I think I'll start with an update in my training.

First of all, the weather has finally cooperated, it's warming up and the snow is melting. For my friends and family in the Pacific Northwest, we know it's been raining hard out where you are and we hear threats of flooding. But here in the Midwest, we have broken free of sub zero temps, high winds and blizzard conditions and it couldn't have happened at a better time.

After today's long run of 1 hour and 20 minutes (9+ miles) at an avg pace of 8:23, followed by a quick bike ride of 40 minutes, my pre season phase is officially over! No more easy weeks. It feels like I just started this training program (because in fact, I have) and I've completed period 1. Next phase is the Base period where single work out days are over and weekends will get long. Weekly work out totals will get as high as 16 hours and most days will border on 2 hours in total. Here is this weeks workout....... as an example:

WEEK #11 Swim 2:30 - Bike 6:25 - Run 4:15 -- Total: 13:10

Monday
SWIM 0:45
BIKE 0:40
DAILY TOTAL: 1:25

Tuesday
BIKE 1:15
RUN 0:45
DAILY TOTAL: 2:00 WEEK-TO-DATE: 3:25

Wednesday
SWIM 0:45
BIKE 1:00
DAILY TOTAL: 1:45 WEEK-TO-DATE: 5:10

Thursday
SWIM 1:00
RUN 1:05
DAILY TOTAL: 2:05 WEEK-TO-DATE: 7:15

Friday - Rest Day

Saturday
BIKE 2:30
RUN 0:45
DAILY TOTAL: 3:15 WEEK-TO-DATE: 10:30

Sunday
RUN 1:40
DAILY TOTAL: 2:40 WEEK-TO-DATE: 13:10

In addition to a new training phase, I also picked up my new road bike!! I ordered it last November after I sold a few things, including the bike I had, and have been waiting ever since. Now, for those of you who know me best, waiting for something as cool as a new road bike for 4 months is not something I'm particularly good at. Forget that there was no way in creation I would be able to ride outside, but I wanted my bike anyway but had to wait. I chalked it up to learning patience. Mostly I couldn't do anything about it, so it was what it was. She's beautiful.......Here it is:Had it out both Saturday and Sunday and it road awesome!
Some of you may think I have too many bikes (Julie Francis) but I go by the age old cyclists adage which is, "how many bikes is too many for one man?.......one less than divorce!"

So far, I'm still married so I figure there's room to grow!

While at my bike shop picking up the bike, I went ahead and purchased my dream race wheels. That's right, wheels SPECIFICALLY for racing. Most of you are thinking that I'm crazy, however, the triathlon enthusiasts in the audience truly appreciate how important it is to save weight (measured in milligrams by the way) as well as improving aerodynamics. This becomes even more critical in long distance races, such as an Ironman. After much research and after weighing the cost/value ratio, I landed on wheels by HED.

HED cycling was started in Minneapolis, MN by a guy named Steve Hed and if you watch any of Lance Armstrongs time trial stages during the Tour de France, you'll see HED wheels on Team Discovery bikes. My wheels will be a HED3 in the rear (left picture) and HED Jet 60 (right picture) in the front. They are made from Carbon Fiber, are extremely light and aerodynamic. Check it out:

Think that's extreme?........think again! I also left my time trial bike at the bike shop to have ceramic bearings installed in the bottom bracket and derailleur pulleys, which will provide for significantly less resistance when pedaling, saving about 4 to 5% effort over a long distance. That may not seem like much, but when you ride 112 miles and then run a marathon, saving every ounce of energy you can, makes all the difference in the world!

The link below will take you to the bike shop that takes great care of all my cycling needs. Just ask for John, he owns the place.

http://www.shamrockcycle.com/

Ok, now for the last significant event of the weekend. Many of you will not understand what you're about to read, some will........but there's an annual tradition among many cyclists and triathletes that signals our race season has begun and it's time to get serious about our goals, training and personal record races. Most of the time, it begins with the first real outdoor ride of the spring, but that may vary by racer.

It is said that there are cyclists that have crashed and those that will. It's an absolute inevitability if you ride long and hard enough. When you do, it hurts like hell and a good portion of epidermal tissue (your skin) is removed. When you eventually go down, the surface you hit, the clothing you're wearing and the speed you're traveling determine just how much you lose and over how much surface area. Imagine what it feels like when you take a nice sized bandage off a hairy arm or leg, the tape ripping off hair, skin and dried....you get it. Now expand the size of the bandage several fold and you have your typical road rash.

It's because of the potential for this road rash, as well as getting your wet suit off faster and easier after the swim, that many of us shave our legs....yes.........shave our legs.

So my season has officially begun, my spindle's are as clean as a whistle and I'm ready to race!!

Have a great week everybody!!

Goals to accomplish, obstacles to face

It's been a few weeks since a check in, for those that expected to see an update weekly, I apologize.

Thanks to everyone for the great comments, I am inspired by your encouragement everyday!

I shared my latest "gadget" purchase called a swim tether, designed to allow for swim training in small pools. It's kind of a "poor mans" endless pool. For $49, I can train during travel. I have been on the road for the last 2 weeks and have to say I was pleasantly surprised and somewhat impressed, it worked great!

In my first Blog, I set a list of goals that I hoped to achieve as I make my way to the starting line in September. Funny thing about goals, they really aren't goals until you write them down and make the decision that its all done but the work.


Two goals that I set were around inspiration and losing some weight. I hoped to be inspired and possibly inspire someone else. I had also hoped to get my weight at or below 190lbs.

Since then, I have received several comments from many folks that in fact, they are inspired by what they have read, I can say with certainty that I have been inspired by all of the comments and encouragement I have received.

The second goal, weigh 190 or less, really was born out of the desire to be light enough to justify spending $1500 on a set of carbon fiber race wheels, oh yeah, and feel better about myself too. I mean, it was hard to explain that I wanted a set of wheels that saved weight measured in milligrams when I was at least 15 lbs over weight! So, I just set my mind and got very disciplined in my nutrition, cut out sweets, limited carb intake and watched my portions. As of this week, I weighed in below 190 lbs for several days, enough days to claim victory! Now the goal will be to continue to trim as much as I can by a continued effort in good nutrition, lots of fruits, vegetables, whole grains, nuts and limited sodium intake. One of the tricks I use is to make sure I have fresh fruit and raw nuts in my office for when my sweet tooth kicks in. Secondly, it's important that I don't get too hungry, causing me to over eat when I finally sit down to a meal.

So all in all, I feel good about where I am on my goals, with the caveat that much work remains and I can't let up now.

Now for the obstacle I currently face.

As everyone knows, we are all uniquely built and in running, most of us either 'pronate' or 'suppinate' when our feet hit the ground. Over pronation means that your feet roll too far in when running. This usually happens when your feet are flat. Suppination is just the opposite, an outward rolling of the feet, usually at the end of the stride.

I happen to over pronate. Over the last few years and a few marathons, I have been wearing shoes that address this condition yet it has not done enough to prevent a condition caused by over pronation called, Patellofemoral Pain Syndrome or "Runners Knee". Here is the definition:

The patella (knee cap) lies in a groove on the front of the femur, just above the knee joint. This groove is called the Trochlear Groove. Normally, when walking or running the patella moves up and down this groove vertically, with no sideways motion (just like an elevator moves). Pain occurs when the patella is not tracking vertically in this groove, but is pulled sideways. This will cause the cartilage on the undersurface of the patella, and the cartilage in the Trochlear Groove to rub abnormally against each other, producing pain.

There are two things that I am doing to combat the issue. One is wearing a specially designed knee brace that forces the patella to track properly. The second is to get a pair of orthotics that will assist in correcting over pronation as well as absorbing shock before it travels to the knee.

This type of brace has helped a ton and I am finding relief. I've had my feet scanned and sure enough, they are flat. My orthotics will be here next week. All combined, I should be fine.

The way I see it, it's just an obstacle to face. There will be more along the way. But that's the point isn't it? To see what one can accomplish, in spite of obstacles?

Hopefully it will get warm in the next few weeks and we can start training more outside. Next post I may be able to share news about my new bike and wheels!!

Dan

Age is an attitude

Why doesn't our age usually match our attitude?

We all know someone that is much younger than they seem, or conversely, much older than their attitude would suggest. A few years ago I set a goal to complete my first marathon before I turned 40, we had our first child when I was 21 and when talking with a fellow co-worker, he said he wanted to stop working when he turned 50. We seem to put so much emphasis on our age and use it as a benchmark to measure things or events by. Why is that? Age shouldn't be our primary means of measurment. When someone asks me if I have kids ( a very typical and innocent question at your standard dinner party) and I answer yes, the very next question is, "what are their ages?". Without exception the reaction is one of surprise. I'm too young to have kids that age, did you start when you were 14 and so on. Yet, I can't imagine having done it any other way. Seems normal to me.
I met a 76 year old woman at an Olympic distance triathlon who told me she always wins her age group. She was more than a little peeved she didn't have more competition! Now THAT'S the right attitude!


This week I will turn 44 and it's hard to believe that I have arrived here so quickly, yet when I think about it, what does it really matter? Age is truly just an attitude and I don't believe we were designed to retire or stop doing anything based on age. Rather, we should ask ourselves "are we contributing and living out our purpose in life?"
As long as we believe we are, we are in the right place. If not, what in the world are we waiting for? One thing's for sure, we get one round at this thing and we better make it a good one!

With little more than 200 days to race day, I'm feeling stronger each week. Most of my work has been focused on building aerobic capacity. Lots of swimming, tempo runs and bike sessions that exceed a couple of hours and I have been able to stay injury free.

My work schedule has been very busy in February, loaded with travel. Running and cycling has not been a problem, that's usually easy to solve. Swimming is a bit tougher to solve for. Not many hotels have an Olympic size lap pool and finding a club close by can be difficult. This week I received a training aid that I'm going to try. It's designed to allow me to swim in a small pool like you would find at a hotel. Check it out.









I'll see how it works. At any rate, it will allow me to get my swim in!


So I turn 44 this week, I'm training for an Ironman while managing to be a part of my family and have a full time career. Oh yeah, and having an absolute blast at that!

Have a great week!

Testicular Nip and how to prevent it....

It's friggin' cold....period.

Dangerous cold, actually. But when you spend so many training days inside, you just have to go out if you can. It really just comes down to dressing in layers and covering any exposed skin. If you don't, you absolutely can get frostbite. For those of us that have lived in the upper Midwest, we don't take it lightly.
The second thing you have to worry about are the "boys". You know, your cash and prizes! If you don't, you can get testicular nip. From what I've read (not from personal experience) it hurts like no other. I can imagine! If you go out in temps below zero with wind chills in the minus teens, just a few minutes of exposure can cause big time pain when your fingers and ears warm back up and there isn't allot you can do but wait. Imagine what it would feel like if you got your .......never mind, too painful to think about!

To prevent this horrible infliction, you must do the following:

• Dress in layers, even there.


• Do not use cotton. It gets wet, and then cold!


• Use special briefs from a running store that carries gear for cold temps. These special briefs have a wind blocking fabric, just where you need it and it really works.


• Keep your core warm.

If you have the right gear, running in extreme cold can be unique and cool and I love it that some people would think it's insane. Sure, I could go find a treadmill in a warm, safe gym, but that's what everybody does. And this road to Ironman is all about just that....the road.

I've posted pictures of running in the snow, this is what it looks like running in sub zero temps.

And yes, I have my special briefs on!

The weather report from this weekend

















The gear

click on picture to enlarge






























The photographer (son Nathan)

So here's to living life large and going for it everytime you get the chance!

A use for Noxema you won't see on the label.....

"Doesn't your butt get sore....?" is a question I have been asked in conversations with family and friends when we talk about bike training.

To answer that question, just find yourself a slightly padded, 2 to 3 inch wide surface and sit on it for several hours while you move your legs back and forth like a duck in the water. You'll quickly find out the answer is yes!
So much so, that quite a few products exist to fight a burning crotch, or more commonly referred to as 'saddle sores'.

To prevent this dreaded condition you first start with a nice pair of cycling shorts that have a chamois for padding. Next you need to apply some sort of cream, suave or balm to to aid in the lubrication of that sensitive ne'er region,..... you know...down there. Most are outrageously expensive, like chamois butter or body glide. But the one I learned about is one I would not have even considered if someone hadn't told me about it. According to my source, I was told Noxema works great and is much more economical. Sure enough, he was right! Not only does it provide nice lubrication, it's quite cool and kinda tingly! Just what the doctor ordered for those long rides.

So if you find yourself in the unfortunate position of needing to prevent chafing and want a cool, tingly sensation, give that old Noxema a try, you'll be glad you did!

Weather?....What Weather!

So I was sitting down, just going over my training program, thinking about this weekends training schedule and it struck me. I'm getting ready to go outside as it's snowing, bundled up against the cold,for a solid tempo run followed by a bike ride indoors on a trainer. All in preparation for a race that's so far away that I will not only train through this current weather, but also through the exact opposite extreme, potentially extreme heat......weird! It seems so far away, thinking about training through the rest of winter, into and through Spring and Summer with the race at the very beginning of fall. Yet the race is really just over 230 days, 30 weeks really. Think about it, 9 weeks ago we were eating Thanksgiving turkey, 20 weeks ago we celebrated Labor Day and our kids went back to school. 30 weeks ago Israel and Hezbollah were fighting, North Korea tested nuclear missiles, and we just celebrated the 4th of July. All of that seems like yesterday! Why does the look at the past make time seem so fast and the look into the future seems so far away? Yet a minute is a minute and an hour is an hour? Super weird! At this stage of my life I have come to the realization that time is time and it's a gift from our Heavenly Father, not to be wasted. Life truly is one time around thing, no practice runs and no do overs....make the best of it or else! Ok, enough heaviness!
I thought it would be fun to post a few pictures to mark this spot in time along my Journey to Ironman Wisconsin.
Many people ask "do you run outside"? The answer..of course! You just have to have the right gear. For a boy from the Pacific Northwest where the change of seasons means that the rain gets cold in the winter then it gets warm in the summer, midwest winters can be quite strange, even after 5 years. This is what my run looked like this morning.

(click pictures to enlarge)



If you haven't done it, running in the snow is so cool, you have to try it!

So you can run in the winter, swimming is obviously done in a pool, but what about the bike? I get asked all the time about training on the bike in the winter. From time to time I'll take a spinning class with Mike or on my own, but the preferred method is to train on the bike you're going to race on, indoors or out. This year, Santa brought me a very nice trainer and I love to spend my early mornings in the basement with my IPOD spinning away while listening to music. I have a nice corner cut out with my set up, ready to go. This is what it looks like in action, with a close up of the trainer. It's amazing how closely it simulates actual road conditions with great efficiency...no stop signs or traffic!







So here's to time and to making the absolute most of it...you never no how much you have.

Dan

Adapting

My apologies to anyone that checked in last week to get an update, I did not get a Sunday's post done, so I waited until today. Yes, I know, today is Monday, but I'll treat it like it is the end of the week since today is a holiday (MLK day).

The title to this weeks post is "Adapting" because I want to talk a little about the need to adapt my schedule along the way. Like most everyone else, I have many other commitments that require my time besides training for an Ironman. Often I'm required to travel, causing the need to get creative in order to get the 3 disciplines incorporated into that week. This week I spent the last half of the week in LA visiting our West BU. The hotel did not have any work out facility, but skipping workouts is NOT an option. So Mike, my traveling, and many times my work out partner, and I ran down the famed Venice Beach for our key run work outs. Man, what an experience that was. We saw so many homeless it was alarming. Many of them young. But we also had the smell of the pacific in our noses, cool calm weather and the knowledge that we were doing something so many others miss. To get our bike and swim (weights replaced my swim) workouts in, we found a great little workout facility that accepted guests. We took our spouses on the trip so the 4 of us worked out then had breakfast at a small little deli right there. What a cool trip it ended up being. Not only did I get my key work outs in, I also got a chance to see and experience some different things.
Today marks the end of the 2 week orientation cycle and the beginning of the 8 week pre season cycle. For the last few weeks, the workouts midweek were short enough that I could complete them first thing in the morning, leaving the rest of the day open to complete other work. Of course, this meant getting up at 4 am (or earlier) leaving me quite tired at the end of the day. Now, the individual workouts are just long enough Mon - Friday that I'll need to split them up. The blessing lies in the fact that I'll be able to start a little later in the morning, but I'll be required to manage my day better to ensure I have time for a lunch or early evening workout. I'll need to adapt to a different schedule and may even need to work a little in the evening to stay caught up.
At the end of the day, it all comes down to determination. How determined am I to get it done? It's amazing how easy it is to let yourself of the hook, isn't it. Excuses are plentiful, available at every turn. Not enough time for dinner, hey, order a couple of pizzas! But wait, isn't one of your goals to weigh less than 190 lbs? That won't happen eating pizza! Every little decision adds up to a big result. So,I stay determined and continue to focus on each little decision, leading me to the starting line at Ironman Wisconsin, and ultimately, the finish line!

Thanks to everyone for their comments on the blog and in person. I have truly been inspired by all of you!
Have a great week!