tag:blogger.com,1999:blog-2497525033042163502024-02-21T10:28:16.106-08:00IronDaveWelcome to my blog! I hope you find it mildly entertaining. Here, you will get my thoughts on all things fitness. Racing, health, mental strength, nutrition, etc. Thanks for stopping by and let me know what you think!Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-249752503304216350.post-57853694020382167822017-09-23T15:20:00.002-07:002017-09-23T15:20:29.171-07:00Less Than a Month Until Race Day!<div class="MsoNormal">
Less than a month….<o:p></o:p></div>
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Well, I have less than a month to the race in
Louisville. The training has ramped
significantly and this weekend is the last HUGE weekend of training. For those that have an interest in competing
in an Ironman someday, be ready for the last 6 weeks of training towards the
end. It absolutely buries you. The awesome part is, you get through workouts
and sessions you didn’t think were possible.
It makes you a better athlete, and more importantly, a mentally tougher
person. <o:p></o:p></div>
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As a quick update to the training, my confidence in having a
great day is growing week by week. I’m
hitting some great marks in all 3 phases.
While not every workout has been perfect or great, the body of work has
been my best ever. Physically and
mentally I’m ready to TAPER! Most
athletes feel this the last few weeks of any big endurance training block. It seems as though I’ve also ramped to 5 cups of
coffee a day just to get through <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span> Excitement for race day is building…as I’ve
stated before, my goal is to be in the mix to compete for top 3 in my Age
Group. I believe I’m on track still and
just need to get there healthy to see what happens! I’d be lying if I didn’t say that I’m over
the 100+ mile rides and multiple 20 mile runs <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span><o:p></o:p></div>
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A quick and very special thank you to my wife, Ana. She has been through this 6X before with me
and still does it with a smile. These
past few weeks have been a heavier burden on her because of training and travel
with work. She is absolutely the rock
behind my success in training and life.
I owe more to her than I can express.
She truly makes this journey, and our life journey together amazing. Thank you Ana!<o:p></o:p></div>
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If you are thinking of tackling Ironman someday, my biggest
advise is that make sure you make it a “family” decision. Training and racing can NOT be done
alone. With the genuine support of your
family, it can be one the most rewarding journey’s you could take your family
on. <o:p></o:p></div>
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To date, we have raised $3050 towards our goal of $3550 for
the 12 Oaks Foundation! We are almost
there and if you have the means, we would love your help in making our goal
before race day! When Julie talked about
training for Ironman being similar to the experience Matt went through fighting
cancer, I thought it was a nice sentiment.
Having trained for 6 in the past, I could certainly see where she was
coming from. However, this time around
it has been a little different. Because
of my partnership with 12 Oaks, I have been more mindful of what I’m going
through (physically and mentally). It
makes me wonder if this struggle to get to the start line could ever really
compare with what Matt was going through.
<o:p></o:p></div>
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You see, at the “finish line” for me will be something
inspiring, exciting, and a feeling full of gratitude. Matt’s “finish line” was something entirely
different. I can’t imagine the strength
he had and showed when he knew that the outcome wasn’t going to be a “vacation
to Hawaii.” The cool part, the
“inspiring and feeling of gratitude” has made a long lasting impact through his
memory. <o:p></o:p></div>
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Like most things, this race will come and go, and become a
fond memory. It’s my ultimate goal
though to use this platform to help continue to grow the impact that Matt and
12 Oaks are making in the future. So
far, so good!<o:p></o:p></div>
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So, I’ll post another blog the weekend of the race….race day
is October 15<sup>th</sup>. Until then,
I’m going to keep working hard and trying to inspire others to do things they
never thought they were capable of. I
came across a quote recently that has really impacted me so I’ll share it
below. Think about it…I’m 100% sure Matt
was the kind of kid that did things the RIGHT way. <o:p></o:p></div>
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“What is each day but a series of decisions between doing
things the RIGHT way, or the EASY way.” <o:p></o:p></div>
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Dave<o:p></o:p></div>
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-47838656944240337702017-08-27T11:40:00.000-07:002017-08-27T11:40:01.674-07:00<div class="MsoNormal">
<b>12 Oaks Update,
Racing, Believe….<o:p></o:p></b></div>
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Hey everyone! Hope
you are enjoying the last few weeks of a GREAT summer! <b>First
off, a HUGE thank you to all that have donated towards the 12 Oaks “Iron
Journey” goal!</b> In only a month, we
have raised $2,775! What a GREAT start
and many thanks from all of us at the 12 Oaks Foundation! We have about $740 to go to our goal and we
have about 6 weeks to get there. <o:p></o:p></div>
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I stated in my first post that I am humbled to be racing for
such a great cause, and that has been amplified 10X with the amount of support
we have gotten. Not just financially,
but all the great and kind words everyone has left. The sentiment has been unanimous, 12 Oaks is
a wonderful cause worth supporting! <o:p></o:p></div>
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Matt would be very proud.
Since my last post the race season has taken off! First up for me was the Lake Zurich Triathlon
and I wanted to put together a solid race and finish (this is where I crashed
last year)! Mission accomplished on this
one. I improved on the bike and run
significantly over the first few races of the year. I really felt like coming off the Madison
70.3 there was a surge in the fitness which was wonderful to see. <o:p></o:p></div>
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Next up on the schedule was Steelhead 70.3. I came into the day knowing that I had the “potential”
to do something special. The training
had been going really well and the weather was going to be near perfect
conditions. I’ve raced here 2 other
times, and both times the swim was cancelled.
Not this time! We jumped in Lake
Michigan and it had a very challenging chop.
I knew I just needed to swim smooth and strong throughout and I would be
in a good spot starting the bike. I was
very happy with the swim and it seems as though I’m on track for Louisville
there!<o:p></o:p></div>
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On the bike I had my best day ever. I was strong from the gun and even holding
back a bit. I’ve been racing for 12
years and it is the little things that can help a breakthrough. After Lake Zurich, my coach and I took a look
at how I was riding. I’ve always pedaled
at a very high cadence (100+ rpm). What
we noticed by doing this is that my effort and heart rate would rise “artificially”
and I was leaving some speed out on the course.
We made an adjustment to start riding at 90rpm. It felt really weird at first and I needed to
get my legs used to it. But after a few
weeks…the riding went to another level.
I was able to push harder while keeping the heart rate down. It was a wonderful feeling after having about
5 years of bike “plateau.” It just goes
to show…all the little things add up.
And this added up to my highest wattage output ever for a 70.3 and an
average speed of 23.5mph! That was
nearly one full mph faster than Lake Zurich…at double the distance! Needless to say, I was pretty pumped to start
the run!<o:p></o:p></div>
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On the run, everything fell into place. Again, keeping with the theme of working on
the little things….I went to see Coach Leach (highly recommend!) in Chicago for
a run gait analysis. I was pleasantly
surprised that my form was mostly very good.
But to no surprise, we made a few very minor tweaks and that set my run
form, speed, and power onto another level.
So cool to see improvements at 38 years old <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span> I ran strong and with great form throughout
the 13.1 miles and finished up averaging 6:59 per mile pace. That was my best run average I’ve had after a
Swim/Bike at this distance!<o:p></o:p></div>
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All that paid off in a podium finish and 3<sup>rd</sup> in
my Age Group. I was also lucky enough to
Qualify for the Ironman 70.3 World Championships in South Africa next
September! So I guess you could say a
little luck and a LOT of hard training made this a wonderful day. In fact, it was a 9 minute personal best!</div>
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Now I’m into the last BIG training block before Ironman
Louisville. We have roughly 6 weeks to
go, and 4 of that will be long and intense training. I’m really looking forward to this last
push. Like I said above, things seem to
be clicking right now. For the first
time since I signed up a year ago, I’m starting to BELIEVE. <o:p></o:p></div>
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I believe I have a chance for a GREAT day in Louisville. I believe I have a chance to smash through my
best time at this distance. I believe I
have earned the right to compete at the very top…and perhaps qualify again for
the Ironman World Championships in Kona.
<o:p></o:p></div>
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That’s what it takes.
If you don’t truly believe you can…you’ve already lost. It wasn’t until I crossed the line at
Steelhead that I truly felt like this was all coming together. <o:p></o:p></div>
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But, I still have a long way to go! A couple more weeks of BIG training (I did
100 miles on the bike yesterday, followed by a 4mi run….followed today by 19
miles of running on the HILLY Cary course).
There is more of that to come, and you know what? I’m having a blast and embracing it! <o:p></o:p></div>
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So here is to the last push of training….the belief is
there, now I have to get the work done and stay healthy. Racing for a cause bigger than myself has
really inspired me this summer. I can’t
wait to make Matt, the 12 Oaks Foundation, my family, my friends, and all of
you reading this proud on Sunday, October 15<sup>th</sup>. <o:p></o:p></div>
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I’ll update again before the race. So thank you for the support! Thank you for the well wishes! And if you see me out training, chances are
you will see me smiling <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span><o:p></o:p></div>
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Dave<o:p></o:p></div>
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Dedication, Passion, Results<o:p></o:p></div>
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-15281350457523924102017-07-06T20:08:00.000-07:002017-07-06T20:08:12.591-07:00<div class="MsoNormal">
<b>Life, Racing, and a Greater Purpose….</b><o:p></o:p></div>
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Hey everyone! It has
been some time since I sat down and put some thoughts to paper. We are already into July and the race season
is in full swing, BBQ’s are plentiful, and watching the kids play in the water
is one of the greatest joys I have as a parent.
Today is going to be an update on a few different topics that you might
find interesting….enjoy the read and talk soon!<o:p></o:p></div>
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<b>LIFE<o:p></o:p></b></div>
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I don’t have to tell any of you that being an Athlete after High
School/College is a tough gig. It isn’t
an activity, it is a lifestyle. At least
5 out of 7 days (and yes sometimes on the weekend too) I’m up before
4:30am. For me, the only “predictable”
part of my day is between 4-6am. After
that, all bets are off! So if you want
to compete, train for multisport, or just live this lifestyle…it is hard
work! <o:p></o:p></div>
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My little ones, Lyla and Mason, are 4 and 2 now. They are so much fun and it has been the
absolute joy of my life having these two around. They keep Ana and I on our toes and they
NEVER seem to stop going! I think some
of that might have come from me <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span> I am really passionate about showing them
about hard work, setting goals, and living healthy. Most mornings Mason comes up and asks “Daddy,
you go running today?” It is so sweet
and it makes me happy that he notices that this is happening.<o:p></o:p></div>
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Ana has been doing really well with her Group X career and
has been passionately involved in spreading the word on Essential Oils. That is a topic for another blog, but suffice
it to say, I have been surprised at how well they incorporate into the healthy,
athletic lifestyle that I have built. We
even had time for a little getaway to Italy in May! WHAT A TRIP!
I can’t express enough how awesome it was to experience the country with
my wife. Whatever expectations I had,
they were blown away. It was great to
get some 1:1 time with Ana for an extended vacation. Very much needed!<o:p></o:p></div>
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At work, things are NUTS.
I am responsible for a sales team that spans Illinois, Missouri, and
Indiana. I have 10 direct reports and
the organization I lead spans to over 75 people. We will run a business this year close to $80
Million in revenue. This is no small
feat! I have an absolute blast at my
“day job” and we have built a team and culture that I look forward to being a
part of every day. It isn’t without its
challenges, we are in the middle of the biggest technology merger in
History! So yeah, work is NUTS. <o:p></o:p></div>
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I write all this out for one simple reason…life is full of
choices. I choose to be fit. I choose to get up at 4am to train. I choose to give 100% every day. I choose to “get after it!” So if you are
reading this and you have aspirations of living a healthier, more active
lifestyle…you can. You just have to
choose and commit. And hopefully, you
have a wonderful support crew like I do to share in the journey!<o:p></o:p></div>
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<b>RACING</b><o:p></o:p></div>
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So 2016 was pretty much an epic failure for me by lots of
accounts. I crashed (see previous blog)
on the bike in a Triathlon about a year ago and it set off a series of
disappointments for the rest of the race season. I had a choice to make…I could feel sorry for
myself and let one tough year derail my goals and ambitions. Or, I could use it as fuel to get back out
there and see what I’m capable of. I
chose the latter. <o:p></o:p></div>
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On the books for this year is an aggressive schedule. My 2017 races are as follows:<o:p></o:p></div>
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<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></div>
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<!--[endif]--> Cary Half Marathon<o:p></o:p></div>
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<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Leon’s Olympic Triathlon<o:p></o:p></div>
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<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Madison 70.3 Triathlon<o:p></o:p></div>
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<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Lake Zurich Olympic Triathlon<o:p></o:p></div>
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</span><!--[endif]-->Tri Rock Olympic Triathlon<o:p></o:p></div>
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</span><!--[endif]-->Ironman Louisville<o:p></o:p></div>
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As you can see, there are a lot of chances to redeem myself
from 2016! The first 3 races of the year
I had one goal in mind, race and finish strong.
Time, place, competition, speed…none of that mattered. What I needed was mental victories in these
races. Everything was off last year and
I needed to get my mojo back. <o:p></o:p></div>
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At Cary, it went as well as I could have asked. I had a good build to the half marathon and
executed a very strong race in the hills.
It wasn’t my fastest race I’ve done there (I think I’ve done it 7X), but
I passed over 50 people in the last 6 miles…finish strong, that was the
goal. Goal accomplished.<o:p></o:p></div>
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In the Leon’s Tri, the goal was simple…steady effort the
whole way. All of my times were a little
slower than previous years, but that was OK!
I was able to work really hard, stay strong the whole time, and finish
feeling like I left nothing out there. If
you want a good laugh, you can see me interviewed on the coverage on CSN (you
can find air times on the Leon’s website).
Goal accomplished.<o:p></o:p></div>
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At the Madison 70.3, I was racing the very next week after
Leon’s. Conditions were calling for high
temps and winds, and it didn’t disappoint.
The swim was solid. My bike was a
major improvement over just a week before…it was a TOUGH course out there
too. My run, it was redemption
time. It was 90 degrees (same as last
year) and I had one goal…run every friggin step of the 13.1 miles. Last year the run ate me up…this year, I
smashed it. Ran every step…and stayed
strong the whole way. It was a HUGE
victory as I was just trying to race myself into “shape.” Goal accomplished. <o:p></o:p></div>
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My mantra for the first 3 races and the rest of the
year…”The stronger you are, the faster you will finish.” <o:p></o:p></div>
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Strength, both physical and mental will win the day in
Triathlon, not pure speed. So that is
what I’m concentrating on this year.
I’ve been working for almost a year with Ben at BeWell Fitness in
Libertyville and it has been amazing.
I’m “built” so much stronger now.
Posture is night and day. Power
in the hips is explosive. Form on both
the bike and run have improved dramatically.
I knew going into this year that I didn’t have more time to give to the
sport, but I could be smarter about the time I did have. My biggest improvements wouldn’t come from
another bike or run. It would come from
a serious dedication to strength and recovery.
So far…SO GOOD. <o:p></o:p></div>
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Lastly, I’m back being coached by Jen Harrison! It has been wonderful to put my plan in
someone else’s hands again. One less
thing I need to worry about! And there
is no one else I would trust with my plan! I have big goals for the rest of the
year and I know Jen will help me achieve them!
Next up is the Lake Zurich Tri (this weekend) and Steelhead…I’d love to
see some improvement from Leon’s and Madison….I have no doubts I will. <o:p></o:p></div>
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<b>GREATER PURPOSE</b><o:p></o:p></div>
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Last year before the bike crash, I really started to enjoy
riding and running longer distances again.
It has been a few years since I’ve done Ironman and for some reason,
which I question often haha, I got the itch to do it again. While it would be awesome to get back to
Kona, the reality is that it will take a perfect day to get there. Even though it has only been a couple years,
the game is faster and stronger. So we
will see. I have a time goal and we can talk about that in a later blog. But I would be lying if I haven’t struggled
with consistent motivation for this race. Ironman is a monumental effort in all facets
of life and you really need to be 100% in to reach your potential. <o:p></o:p></div>
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While searching inward for the motivation to smash the
training, I was very lucky to be introduced to Julie and Elizabeth from the 12
Oaks Foundation. <o:p></o:p></div>
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For those that have known me for a while, I’ve only run once
in the 100+ events I’ve done for a cause.
Running for my sister in the 2014 Chicago Marathon was a humbling
experience that I enjoyed immensely. <o:p></o:p></div>
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When Julie and Elizabeth reached out and asked if I would be
interested in being an ambassador for 12 Oaks, I was hesitant at first to be
honest. As you can see, I’m REALLY
busy. Family, work, coaching, and my own
training take a tremendous amount of time and effort. How could I possibly fit one more “obligation”
in? <o:p></o:p></div>
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Then I read Matt’s story.
I was instantly touched. Being a
father of two, giving back to children is something I’ve grown very passionate
about and try to help whenever I can.
Matt was a young, energetic athlete full of life at 12 years old. Involved in team sports, winter sports, and
running…Matt was a boy that I hope my Mason and Lyla grow to be as well. <o:p></o:p></div>
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Unfortunately, Matt lost his battle with cancer at the very
young age of 13. I can’t even imagine
the thought. While there are many phenomenal
options to help and donate to the war on cancer, I found 12 Oaks particularly
touching in how they help the families that are fighting these circumstances.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The reality is that life stops for the entire family. As Julie states on the website, they wanted
to do more for their other kids, but were financially and emotionally
tapped. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
12 Oaks is an organization that helps to defray the costs of
sports and community programs for the children of families suffering financial
hardship. A very noble cause and one
that I’m proud to be a part of. Here is
a quick note on why I was asked to be a part of this cause:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
“Last year our founder, Julie Hupp did an Ironman in honor
of what would have been her son Matt’s 21<sup>st</sup> birthday. Her “Iron
Journey” of both training and race day inspired so many people on so many levels,
in addition to the $20,000 she raised for the foundation. Our goal is to
recruit Ironman triathletes annually to choose 12 Oaks Foundation as their
“Charity of Choice” in honor of Matt, and for the children who need our help to
stay in their activities while a family member is being treated for cancer. You
see, Matt was a budding young triathlete and gifted athletically, and we all
knew he would be an Ironman someday.<u5:p></u5:p>”<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Julie and Elizabeth asked if I would be their 1<sup>st</sup>
Ironman Ambassador to carry on the “Iron Journey” memory of Matt. I could not be more proud to do so.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So on October 15<sup>th</sup>, I will be competing in Ironman
Louisville for my family, for myself, for my support crew, and for Matt. I will be blogging monthly from here on out
and expanding on this journey. In the
next week, I’ll have more info out on how you can donate on behalf of myself
and Athlete Factory.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I could not be more excited to be racing for something
bigger than myself and to help children in need achieve a little bit of
happiness and health in trying times. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As with everything I do, I will be setting a goal (for fundraising)
and I hope you choose to help along the way.
More can be found about the 12 Oaks Foundation at the link below. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://12oaksfoundation.org/about/">http://12oaksfoundation.org/about/</a><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Thank you to Julie and Elizabeth for including me on this “Iron
Journey.” I’m proud and humbled to be a
part of it. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dave<o:p></o:p></div>
<div class="MsoNormal">
Dedication, Passion, Results<o:p></o:p></div>
<u5:p>
</u5:p><br />
<div class="MsoNormal">
<br /></div>
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com1tag:blogger.com,1999:blog-249752503304216350.post-31782091310653793642016-10-10T16:36:00.000-07:002016-10-10T16:36:34.955-07:00I feel like it has been years....because it has. 3 years to be exact...<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;">I feel like it has been years……<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">That’s
because it has since I’ve wrote a blog.
I honestly got away from this because life is just too busy
sometimes. And truthfully, I’m not sure
I have tons of new stuff to say all the time.
But after a few years, some life changes, and still trying to compete at
a high level…I feel like there some things I’ve learned that everyone can
benefit from. So here we go….<o:p></o:p></span></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;">Coaching<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">This is not
a plug for me to Coach you. This is a
plug for you to figure out if a Coach is right for you. In my case, I’ve been coaching myself for the
past 2 years. I’ve had wonderful
experiences with my previous coaches (Matt and Jen), but I felt with the birth
of my son, our 2<sup>nd</sup> child, I needed to take a break from the
responsibility I felt to my Coach (Jen) to get the work done. Things were changing; life was difficult
learning how to parent 2 kids! Sleep?
What the hell is that? I knew I still wanted
to compete, but I needed to take it down a notch. And man was that refreshing after 8 years of
pushing the limits. The freedom I felt
to write whatever workouts I wanted, to experiment with different types of
intensities to see what worked, and guiltless pleasure of missing a workout and
only having to answer to myself was AWESOME.
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Fast forward
2 years and I’ve learned a few things as well.
My life is a little more stable now and this year was a BIG year of
training and race goals. I saw my
mileage ramp up and with it, expectations went the same direction. The difference (from having a Coach before)
was I was in too deep in my own head.
Was I doing enough? Was I doing
too much? Am I writing workouts that are
truly challenging? It wasn’t on purpose,
but it is REALLY hard to write a workout that you know is going to crush
you. So I found myself doing a lot of
90-95% stuff…when maybe I needed to be doing just a little more. Or as you will see, quite possibly a little
less!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">That is the
benefit of having someone outside your own world to do the Coaching for
you. As a Coach, I can assess my athletes’
body of work, expectations, and life balance to determine what is
possible. Countless times I’ve had an
athlete say that they thought there was zero chance they would make it through
a workout…but then they smashed it.
That’s what a good Coach does….they see the potential and dial it up at
just the right time. Based on my
experience over the past few years, that is almost impossible to do on your
own.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">So in
summary, not everyone wants a Coach.
Some don’t need them. But for
those of us with busy lives, dedication to our sport and high expectations of
excellence….this is the only way you will achieve your potential in my opinion.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;">Consistency<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">There is no
single magic workout that will help you achieve your goals. I have athletes all the time get panicked if
a workout goes sideways or doesn’t happen at all. My favorite is when I get a phone call in
February from an athlete doing an Ironman in September. </span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">It goes something like this:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">“Oh my God
Dave, I’ve missed the last 3 workouts because I was sick. I couldn’t even get out of bed. I had to hire a nanny for the week just to
make me soup. I threw up 18 times in 18
minutes. But, I’m going to try and run
10 miles this afternoon because I know that my Ironman in September is totally
ruined.”<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">My response:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">“Go to
bed. It’s only February.” <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Yeah, it is
about that short <span style="font-family: Wingdings;">:)</span></span><span style="font-size: 14.0pt; line-height: 115%;"> For ANYONE getting
into Endurance sport…it really is about the body of work, not the individual
workouts. Are there “key” workouts? Absolutely.
But is it much more important that you put a consistent 10 MONTHS
together, not 10 days leading into your taper.
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Personally,
I had a really rough year with consistency.
First off, unless I was injured or sick, I never took a day off. That is HORRIBLE. I pride myself on the recovery aspect of this
sport. Going back to my coaching topic,
I failed myself in this area. Looking
back on the year, I was consistently fatigued.
And that led to a lot more small niggles and injuries than I have ever
had in this sport.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Just when I
was starting to fire on all cylinders, I hit that motorcycle in the Lake Zurich
Triathlon head on. This was middle of
July, Racine was my big triathlon of the year being raced the following
weekend, and I smashed into a motorcycle in my lane at 25-30mph. So I took a month off and healed right? NOPE.
I took 1 day off and got back at it and tried to race Racine. While I don’t regret giving it a try, looking
back several months later it wasn’t the best thing to do. I took 1 week off after Racine and started
training for the Chicago Marathon. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">During the
Chicago Marathon training I was sick for 3 weeks in the middle of it. That is a massive disruption when you think
about what amounted to an 8 week training plan.
More to come on this, but it is no surprise that the Marathon went
sideways on me.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">So as you
can see, the only thing that was consistent this year was fatigue, setbacks,
and honestly, some bad choices. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">So as you
line up what 2017 is going to look like for you, remember, it’s about the body
of work not small snippets of time along the way. If you can take a big picture look…you might
have some better results than I did.
Food for thought.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%;">Big Expectations<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">“If you do
enough of these events, you are bound to lay a turd sometimes.” That is my new favorite quote that I made up
all by myself yesterday after struggling to the finish line of the Chicago
Marathon. There is a lot of truth in
it…but under it all, I learned HUGE lessons training and racing for Chicago…I
think you can learn a little from them:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span><!--[endif]--><span style="font-size: 14.0pt; line-height: 115%;"> </span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<b style="font-size: 14pt; text-indent: -0.25in;"> What
you did in the past means nothing in the present.</b><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">My last two marathons were 3:03 and
3:01.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">So it seems very reasonable to set
a goal for 2:59 based on past experience.</span><span style="font-size: 14pt; text-indent: -0.25in;">
</span><span style="font-size: 14pt; text-indent: -0.25in;">Here is the problem though; if you base your future goals on what you
did…not what is happening now…you are in for epic failure.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">I went through my Marathon training
STRUGGLING to hold my marathon pace (6:53 per mile).</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">I had every excuse in the book:</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">it’s too hot, it’s too humid, I’m sick, I’m
tired, I’m stressed, I’m sore…..the list goes on and on.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">The hard lesson, if you can’t hit your pace
in training you WON’T hit it on race day.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14pt; text-indent: -0.25in;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14pt; text-indent: -0.25in;"> If I look around at my athlete’s, and others, that crushed it yesterday,
they hit their marks in training.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">So
don’t let your ego guide your goals…be honest with yourself and let the past be
the past.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">That is how you get the most
out of today.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">Hindsight is 20/20…but I
should have started on a 3:10 pace and built from there.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">I probably would have finished 3:04-3:06 and
would have been very proud.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><span style="font-size: 14pt; text-indent: -0.25in;">Instead, I
ended up blowing at mile 16 and had a 10 mile death march to the finish…which I
eventually did in 3:25.</span><span style="font-size: 14pt; text-indent: -0.25in;"> </span><i style="font-size: 14pt; text-indent: -0.25in;">Learn from this….it is an important lesson.</i></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<i><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant-numeric: normal; line-height: normal;"> </span></span></i></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[endif]--><b><span style="font-size: 14.0pt; line-height: 115%;"> You CAN’T RACE a marathon with 8
weeks of training</span></b><span style="font-size: 14.0pt; line-height: 115%;">. You can finish a marathon respectably on 2
months of training…but you can’t “race” it.
I spent the last 2 months putting in BIG miles for this race….but the
body of work I keep talking about was pretty limited. It had been 2 years since I raced anything
longer than a half marathon. Most
marathon training programs are 4-5 months long.
I guess I didn’t respect the race as much as I should have…and I put too
much stock in my “Triathlon base” to really go get my marathon goal. I’m convinced that marathon training and
racing is the HARDEST training you can do in this sport. The simplicity is awesome. The toll it takes on your body is awful. It is really hard to get through it. So in the end, my body said ENOUGH at mile
16….and you know what? I don’t blame it. After the year I had and the limited build….it
makes sense. <i>My body was never in 2:59 shape…but my <b>ego</b> was. <o:p></o:p></i></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[endif]--><b><span style="font-size: 14.0pt; line-height: 115%;"> Gratitude.</span></b><span style="font-size: 14.0pt; line-height: 115%;"> This is the lesson I was reminded of
yesterday. I am so thankful I have the
opportunity to do this. To push myself. To compete with others and to share my
passions with a truly awesome network of friends and family around me. And ultimately, to set a wonderful example of
what hard work and reaching for goals means to my kids. </span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 115%;"> I had an athlete remind me yesterday that my
last 10 mile “death march” would have been a 10 mile PR for them! WOW….I needed to hear that. Perspective is a great thing. So while I am very disappointed in the
result, the journey was great. I’m
grateful in a weird way that I can barely walk today. I choose to do this, many cannot make that
choice. And for that, gratitude will
always be one of my core values in life and sport.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Well, if you
hung with me this long, good for you!
You have way too much free time and I’m totally jealous <span style="font-family: Wingdings;">:)</span></span><span style="font-size: 14.0pt; line-height: 115%;"> It was nice to get this out of me and on paper. Recapping a race or a season is a very
healthy thing to do. I have some big
ideas for 2017 and I’m looking forward to getting my “mojo” back. </span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">I am also going to try and blog a little more
often this year. I learn so much through
my racing, my coaching, and the feedback of those around me…it would be a shame
not to share it. If even one person is
inspired by this…it was well worth the time to put it together. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">So enjoy some
time off this fall…I know I will. While
the weather in Chicago is about to turn ugly, it is the perfect time to assess
and build the body and mind back up for 2017!
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">See you at
the races!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Dave<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Dedication.Passion.Results.<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<br /></div>
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-25262954890887336022013-10-12T12:05:00.000-07:002013-10-12T12:05:53.345-07:00Inner Strength....Happy Ironman World Championship Day!!!<br />
<br />
Sitting here on the couch, resting up for the Chicago Marathon tomorrow! What a great day so far. Little run and breakfast with my two favorite girls in the whole world, Ana and Lyla :)<br />
<br />
Some real mixed emotions for me today watching Kona. Excitement, jealousy, pride....I can't wait to EARN my way back! It's starts tomorrow at the Chicago Marathon. I have a lofty goal of breaking 3 hours and no matter how good the day goes, it is going to HURT! Its how we deal with this hurt that makes great competitors and PR's!<br />
<br />
As I was watching several friends compete in Ironman Wisconsin last month, I got to talking about mental strength with my buddy, Brian. He had recently read an article that said Endurance Athletes are the WORST quitters of all! I was shocked. But upon explanation, it made sense. Endurance athletes have the most "time" to quit because of the duration in competition. That aside, it is hard to keep mental focus for 3, 4, 8, 12+ HOURS. <br />
<br />
When things get tough...we naturally want to find the reason why. And in my opinion, when the body and mind are tired...we gravitate towards the "negative why." I didn't get enough sleep, stressed from work, I dropped my salt, it's too hot, I'm not at race weight, and the list goes on and on and on....<br />
<br />
To test this theory, Brian and I situated ourselves on a large hill at mile 18 of the run in Madison. At this point in the race, I'd say 90% of the athletes were walking up the hill. No doubt, their thoughts were "I can't run another step." So Brian and I cheered...and cheered LOUD. Guess what, 90% of the walkers ran up the hill. Why? I thought they were exhausted? I thought they dropped their salt? I thought they needed one more hour of sleep? I thought they biked too hard?<br />
<br />
No, the answer is that their MIND gave up. They told themselves they couldn't do it anymore. We witnessed this for the better part of an HOUR. Athlete after athlete giving up long before their body would give in. <br />
<br />
So what does it mean? It means find your "switch." On race day, there are NO excuses. Unless you can't physically move your legs...keep going. Turn the brain off...stop thinking negative thoughts...and most importantly....NEVER COUNT THE MILES DOWN! Stay in your mile...stay in your "comfort" zone and blow past the rough parts. <br />
<br />
After a lot of self reflection...I realized that I had not unleashed my inner strength this year. Madison changed that....from that day on, my marathon training took off. No more ipod on the run, no more excuses (too hot, too humid, blah blah blah)...just hit the paces and shut the "F" up :)<br />
<br />
Well, I've done that and I'm ready to show my inner strength tomorrow....I don't know when I will need it. Mile 16? 18? 22? all of the above? Probably...but I'll tell you this...if my legs are moving, I'm running HARD. No excuses. <br />
<br />
I saw some tremendous inner strength this past year....my wife giving birth to my daughter, Dan and Scott RUNNING up that hill in Madison without giving in, the end to my marathon training....<br />
<br />
So don't give in if you are racing this weekend....I'm not. Inner strength...tap into it....you HAVE IT.<br />
<br />
Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-63993058296171223382013-09-21T15:00:00.000-07:002013-09-21T15:00:36.491-07:00I have a Blog? Oh my...the last post here, Super Bowl Sunday! My how my life has changed since then! I've had a lot of random thoughts running through my head for the past few months but finding the time to write them down has been difficult. So...here we go:<br />
<br />
<u>Post Kona Hangover</u><br />
<br />
With Kona just a few weeks away, the excitement is starting to bubble again. I would be lying if I said that I didn't miss Ironman, in some way, this year. I had several buddies competing...I even trained my first Ironman athlete for IM Wisconsin this year too! It was a blast and he did unbelievable. 11 hours in his FIRST IM! <br />
<br />
What I didn't miss at all was the loooooong bikes! Sometimes, it's hard to see just how time consuming it is when you are in the middle of it...but taking a step back this year was GREAT. I did a lot more intensity and most of my workouts were done in 3 hours or under. That was amazing. <br />
<br />
What I missed was my "Triathlete Identity." I'm an Ironman. I do it pretty well. So to get out of my comfort zone and try to get after the short course, it felt like something was missing. I think in the long run, this year away will do me a lot of good though.<br />
<br />
So as the World Championships draw closer and the inspiration of Ironman Wisconsin lingers...I'm super excited to be back at it next year! I am officially signed up for Ironman Chattanooga. Another assault on Kona? I guess we will see.....<br />
<br />
<u>Baby Lyla</u><br />
<br />
One of the biggest changes this year was the birth of my daughter, Lyla. What a blessing she has been. Life has a whole other level of meaning now. Being a father is the most rewarding thing I've ever experienced in my life. She is wonderful and I couldn't ask for a better daughter or wife (Love you Ana!)<br />
<br />
From an athletic standpoint, Lyla is going to CRUSH it. She won her first "race." In the delivery room, our doctor said there was a lady in the next room delivering baby #4. No way we were going to "beat" her. Well...not only did we beat her...Lyla came out 15 minutes before the baby next door! TAKE THAT WORLD! She came to RACE....and to WIN!<br />
<br />
People can tell you how hard it will be to train when you have kids, but until you experience it for yourself you just can't understand. It was TOUGH. Long nights....recovery time is a third of what it used to be. My "couch" time was quickly replaced with diapers, feedings, cleaning an endless supply of BOTTLES, and trying to pitch in wherever possible to help Ana. Oh...and I still had to go to work too.<br />
<br />
But I got it in. My race season (to date) was a little bit of a disappointment if I were to be honest. I didn't have many bad races, I just never found the "race gear" that I have come accustomed to in the past. It was rough. I felt like I was at 85% all year. What I'm most proud of...I didn't hang it up. I made the effort and sacrifice and made ZERO excuses when I had the opportunity to train. I will be forever proud of the effort I put in...the results will come again. And truthfully, Lyla doesn't care how fast I go. She will only care that I have a smile on my face and I'm safe. At the end of the day, that is what matters...not a podium. Don't mistake that as me giving in....I will get back to the podium too :)<br />
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<u>Short Course Experiment</u><br />
<br />
So with Lyla being born, this was going to be the year of the "short course." If I just dialed it back and concentrated on speed, I would be fast right? WRONG. Looking back, if you want to do short course right...it takes YEARS of commitment. To "redline" for 2+ HOURS is a whole other animal. In the past, I've described myself as able to deal with moderate pain for a LONG time...well, MASSIVE pain for a short time SUCKS. In the end, it was a fun experiment and I look forward to building on this in years to come. Some regular sleep will help for sure. <br />
<br />
I dealt with all kinds of issues in the races this year. Leon's I was totally flat. It was a good race, but not great. Pleasant Prairie was AWESOME...because I left the watch and power meter at home and just raced on feel. It was so cool to get back to the "basics" in that race. It was a good race, but not great. Racine was a total trainwreck on the run. The swim and bike were spot on....I started cramping in the legs on mile #1 of the run. Running 13.1 miles with legs cramps is perhaps the worst feeling in the world. Looking back, I messed up my nutrition on the bike. Didn't drink enough. Idiot. Racine was humbling. Nationals was fun! The leg cramps came back on the run...not sure why this time. It was a blast of a race...it was a good race, but not great. <br />
<br />
So as the Tri season wrapped up, I was ready to move on from 2013. I didn't want to bike anymore...I needed a break from swimming...and I needed to put all the leg cramps behind me. It was a tough year...racing full on at 85% is hard. But like I said before, I'm proud of my year. I gave it 100% and still did pretty good. I can't ask for much more as a new "Triathlete Dad."<br />
<br />
<u>Chicago Marathon</u><br />
<br />
So what's going on now? I'm running the marathon in a few weeks! This has been such a refreshing change from the Triathlon training. Lots of miles...lots of HARD miles as well. I was very worried that I wasn't going to hit my goal pacing because it felt like DEATH in training for quite some time. Were my legs fried out? Did this year take too much out of me? NO. The heat and humidity we had lately SUCKED. It made it hard to hit the intervals...but I stayed the course. <br />
<br />
The last two weekends I've done 20mi runs and crushed them. A little break in the weather and low and behold....my fitness has been here the entire time! I still carry the inspiration from Madison IM and the mental toughness I saw on the course by my friends. These two factors have unlocked my run. I feel light and snappy. I ran the fastest 20mi training run in my life today and couldn't be more excited about the race. As with most marathons, if you have done the work, the rest is up to Mother Nature...let's see what she gives on race day. <br />
<br />
Another inspiration for my Marathon has been the fundraiser that I helped to set up for my Sister and Brother-in-Law. The outpouring of support has been unreal. I am humbled by what I have witnessed. I am sincerely honored to be running "For a Miracle Baby." It makes it so much more special to run for something bigger than a mile split or place in the age group.<br />
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If you have time...check out the fundraiser page...a true inspiration!<br />
<br />
www.youcaring.com/babyatkins-run.for.a.miracle<br />
<br />
<u>What's Next?</u><br />
<br />
Well, the marathon obviously. An Ironman next September (I'm super excited because Ana's family is finally going to see me race. I really look forward to making them proud!). <br />
<br />
Most importantly, to continue to set an example for my daughter on how to live an active lifestyle. How to push for your dreams. How to follow through on commitments. How to never give up and never make excuses. How to be humble with your accomplishments. How to genuinely care for others accomplishments. And how to give your best 100% of the time...no matter what circumstances you came to the race with.<br />
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I hope everyone has had a wonderful year. I plan on following up on this blog with more. Mental toughness....that will be the next one. I learned a TON watching IM Wisconsin a few weeks ago. I look forward to sharing that with everyone.<br />
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Thank you as always for taking the time to read. This is a very cool medium for me to express some feelings. I have had a lot of positive feedback from previous posts, so I hope my next blog isn't 7 months from now :) <br />
<br />
Dave<br />
Dedication, Passion, Results <br />
<br />
<br />
<br />Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-85523557015623651692013-02-03T15:02:00.003-08:002013-02-03T15:02:31.189-08:00Random Thoughts....Happy Super Bowl Sunday! I'm surprised I remembered my password to log in here :) Time to catch up with a bunch of random thoughts and topics. I hope your winter is going well and you are getting excited about the upcoming race season!<br />
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2013 Schedule: This year, I'm planning to run more short course. I'm going to focus on speed and backing down the total hours spent training....in an attempt to raise my speed for the next go around for Ironman (Possibly 2014). I feel good about getting after it this year and look forward to a slightly different focus and challenge. Below is what I'm thinking about doing for the year:<br />
<br />
Cary Half Marathon<br />
Leon's Olympic Tri<br />
Pleasant Prairie Olympic Tri<br />
Racine Half Ironman<br />
Wauconda Olympic Tri<br />
USA Olympic Nationals<br />
Chicago Marathon<br />
<br />
Looking forward to hammering it!<br />
<br />
Lance: It's no secret that Lance Armstrong was a huge hero of mine. This topic has been talked about so much, it is nauseating. So here is my take; Lance watched too much Batman growing up. He is the biggest Two Face that ever lived. No athlete or celebrity has done more, in my opinion, good with their status than Lance. For that, I'm hopeful that he continues that part of his legacy and turns this into a positive. I don't condone PED's, but I can see why he took them. I don't condone lying, but I can see why he needed to cover it up. What I can't understand, is why he would ruthlessly attack people for trying to tell the truth. Lie as much as you want, but there was no need to bring innocent people down. For that, Lance, you are a true asshole. I'm hopeful he will fight for something positive, but once an asshole...quite possibly....always an asshole. But damn can that guy ride a bike.<br />
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Super Bowl: My beloved Bears are not it. Therefore, go Niners. At least a former Bear quarterback is leading the troops. And...I really like this new style offense that the Niners are running. Not sure it is sustainable, the pounding that the QB's will take is no joke. But for now, it is fun to watch.<br />
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Parenthood: I can't believe I'm going to be a father in less than 2 months. My blog will probably turn into incoherent ramblings of poop and diapers. And I can't wait for that! I am super excited and a little nervous as well. There are so many unknowns coming...but the journey will be awesome! <br />
<br />
Thanks for reading....I'm happy to be back writing and I look forward to chatting soon! <br />
<br />
Dave<br />
Dedication, Passion, Results <br />
<br />Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com1tag:blogger.com,1999:blog-249752503304216350.post-79955760268422978902012-11-24T06:02:00.000-08:002012-11-24T06:02:23.668-08:00Post Season.....Phew....been a while since I've been back from the BIG ISLAND! It has been a roller coaster of different emotions, so I didn't want to write while I was going through them. Everyone deals with the off season and "reaching goals" in a different way. Last year, I took 45 days completely off and gained 12 POUNDS! Pretty sure it was exclusively beer and burgers. <br />
<br />
This year, I was so pumped from Kona that I wanted to get started again IMMEDIATELY. I was ready to train the day after Kona. The excitement from crossing the finish line is pretty much indescribable....see my other posts. However, there was a tremendous feeling of loss too.<br />
<br />
I spent so much time and energy building up to that finish, and now it was over. I had no plan for the next year. And I couldn't help but feel sorry for myself (for a little bit). I forced myself to take two weeks off completely and that was needed physically. Mentally though, I was struggling with what was next.<br />
<br />
After two weeks off, I started to move around a little bit again. Some short runs....riding my Cross bike out on the trails....little bit of easy swimming. I was getting over my sad feelings of being home from Kona...but this moved on to another negative feeling....nit picking my race.<br />
<br />
I think it is natural to reflect on any race you do and see what you can improve on. As I was reflecting, I started to feel like I left a little out on the course. The swim was great...given the swells, I couldn't have swam any faster on that day. I was totally exposed on the bike. The lack of power I was feeling all year showed itself in the rawest of forms the last 33 miles back into the headwinds. And my run....it was a sobering thought to see that I walked 16 aid stations. Kona finisher, and I have to walk 16 aid stations to cool down? C'mon....really?<br />
<br />
So I felt sorry for myself. Mostly because I won't have a chance to improve upon that race for a few years...at a minimum...if I'm lucky. <br />
<br />
But then....I went to Madison with my mom and sister to get our Ironman tattoo's! My mom and sis are both 1st time finishers and it was time to get their ink! I had always said I would add to mine if I ever finished Kona. So it was off to Madison to see Corey...the guy that Dan Monahan and I went to 5 years ago!<br />
<br />
We had an absolute blast! We got our Tat's....had dinner....drank a bunch....and crashed at the Hilton(Thank you Brian!). As we chatted about our races, I was able to tell Mom and Cheryl how I was really feeling about my race. Sometimes, only fellow athletes that have been through the journey can really understand how you feel.<br />
<br />
As I recounted the day (a month had passed)...I was immediately put back in the lava fields. I think the margarita's helped that too! I talked about what it felt like out there...the crazy WIND (all the magazines and coverage have been talking about how crazy it was)...and the HEAT. I talked about all the highs and lows of the day. And the complete exhaustion I felt when I crossed the line.<br />
<br />
Then my mom told me about what SHE saw at the finish line. She talked about how excited I was when I found them at the King Kam Hotel after the race. She talked about how as the hugs and kisses passed....my emotions changed. She saw the exhaustion coming over me...she saw the emotional toll the day had took....she told me how I had explained that this race was the HARDEST thing I've ever done. She reminded me that I had gotten pretty emotional with my family...anyone that knows me well, knows that I'm not really a "crier." Well, I couldn't contain the tears on this day. I was proud, I was exhausted, and I was so thankful to everyone that had supported me. I realized a dream that day and it was perfect. I had left it all out there....it is easy to nit pick when you are sitting on a couch watching TV and it is a perfect 70 degrees in your living room! Pride...that is the emotion I feel now.<br />
<br />
My mom helped me remember what it was like IN THAT MOMENT. <br />
<br />
So, learning from a race is healthy. Even if it is the best race you've ever run. My time wasn't the fastest Ironman I've done...but it was certainly a PR finish! <br />
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I feel great right now. I can't wait to get back to some "pre season" training in December. The things I was sad about a few weeks ago...I've let them go. BUT....they have motivated me for 2013! My bike will get stronger....my mental state on the run will toughen up even more!<br />
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It is fun to have new challenges and goals as I move into 2013. I'll write about those in my next post...<br />
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For now, the Kona chapter is done. I've qualified, I've raced, I've finished, I got my new ink.....and I am more passionate than ever about going back someday! Kona hasn't seen the last of Team Barto :)<br />
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Happy Thanksgiving to everyone! I'm truly blessed with all the support I get from all of you. Enjoy your "post season." Don't take it too seriously...we have plenty of time to improve. Today, I'll improve on my Turkey Leftover Eating Capabilities. <br />
<br />
Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-28718261408736815182012-10-14T13:19:00.001-07:002012-10-14T13:19:35.360-07:00Kona...Race RecapHoly shyt. That was INTENSE! Hands down...yesterday was the most difficult race I've ever been a part of. People talk about the heat, the winds, the lava...but until you are physically racing in it, you just don't get it 100%. So...here we go:<br />
<br />
Pre-Race: I got up at 3:45am and jumped in the shower and had my usual pre race breakfast. I was in great spirits....a little nervous, but not too nervous. I was really excited to get the day started. We drove down to the start line around 4:40am. I got my bags checked in and headed over to my bike to get my tires pumped up and my nutrition all set. While I was getting body marked, the volunteer put one of my number 3's backwards...I took it as a sign of good luck! After getting done with my transition, I headed out to see Ana and walk back to the sea wall where the crew was hanging out. The crowds for the swim start were HUGE. It was such a cool atmosphere. After leaving them, I headed back to transition to wait until the start of the race. We heard the gun go off for the Pro's, and then we started filing in. <br />
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Swim: I got in the water at about 6:40am. I stood on the beach for a few minutes to take it all in. I had finally made it to the start of the Ironman World Championships. A sense of calm came over me as I dove in and headed out to the swim start about 100yds away. I got out to the start line and found a surfer to hang on his board for a little a bit. It was so amazing to be there. I treaded water after the surfer had so go and hold the start line. I looked around and soaked it all in. It was surreal. <br />
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Finally, it was time to get started! The cannon didn't go off for some reason, so Mike Riley just yelled "go, go, go!" And we were off! This was the 5th Ironman swim I've competed in...and the first 20 minutes was INSANE. I got pushed under the water several times....just when I thought I had a little space, a group...yes a group of swimmers would converge and hammer you. I figure I spent at least 2 minutes on the first leg of the swim just protecting myself. I didn't want get kicked or having something stupid happen in the water to jeopardize my day. I got to the turn around and things finally started to thin out. I really cherished the swim back into shore. I got in a great rhythm and was able to draft off of several swimmers all the way back in. With about 10 minutes to go, I could really start to feel the effects of 50min of swimming in the salt water. Kona's bay is VERY salty. My arms and neck were chaffed pretty badly. But, I expected this! <br />
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I reached the shore in just over 1hr 3min....I was very happy with the swim. The bay was choppy...the competition was fierce...but I managed to put together a very strong swim. Now it was time to get to the bike!<br />
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Bike: Coming out of transition was so much fun. TONS of fans and people cheering the first few miles. It felt like a track meet. I just remained calm and focused on my effort (watts) and not what everyone around me was doing. I knew the first 10mi through town would be fast...but I couldn't believe how fast EVERYONE was on the bike. I was getting passed like I was riding a granny bike with a banana seat! The turn down Palani hill was AMAZING. I think I hit 45mph and got to see my crew for the first time. It was such an amazing boost. After that, a 2mi climb and turnaround back into town...and then it was on to the Queen K and battling the lava fields!<br />
<br />
The first 45 miles were FAST. We had a bit of a tail wind for the first bit and we were flying. There were HUGE packs of riders all over the place. I really try to stay out of them, so at times I had to coast and even brake to make sure I kept the gap. I give the course marshalls credit though, every time I passed a penalty tent there were no less than 25 guys/girls serving their drafting penalties. It wasn't until we made the turn at Hawi that the packs started to thin out (mile 60). <br />
<br />
Ok, lets talk about the cross winds. There was a cross/headwind all the way up the 19mi to Hawi. It was blowing so hard...at times, I felt like I was biking in quick sand. I kept very steady up the climb and just tried to stay loose through the winds. Earlier in the week, Dan and I did this climb...but there was ZERO wind that day. All I could do was laugh....Dan would shyt himself if he knew how different these two days could be!<br />
<br />
I got a huge boost of adrenaline about half way up the climb as the Pro's were flying down the other side....it was so AWESOME to see the lead timex car in the distance...helicopters flying overhead....unreal. I recognized most of the Pros...but where was MACCA? I guess he dropped out at mile 50. <br />
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I finally reached the top of Hawi and was looking forward to the decent. It was super FAST...I caught a really nice tailwind for the majority of it. I was really happy for this because I knew the rest of the bike was going to be challenging. On one of my Ironman DVD's, one off the Pro's said "when I make the turn at Hawi, I look out over the Ocean and if I see white caps, I know I'm in for a LONG ride home." Nothing could be more spot on. The white caps in the Ocean were ominous. <br />
<br />
The last 35 miles was directly into a headwind with the cross winds smashing you at the side from time to time as well. It was about this time that the heat really CRANKED up too. Did I mention I was riding through a LAVA field! I did my best to stay in my zone....stick to my plan...I was passing many. But at the same time, my power was dropping a bit too. The heat and wind was starting to take it's tole on me. I'm a fairly strong biker, but all things considered, it is my weakest part of my Triathlon. So I just tried to keep positive and keep the pressure on the pedals. <br />
<br />
I made it back to Kona in 5hrs and 35min...about 15 minutes slower than I thought I would bike today. But I was happy! I gave it my all out there. This is a World Championship for a reason....between the terrain, wind, and heat...it was the overall toughest bike course I've ridden. And, I held over 20mph for the 112miles. I'm proud of that. <br />
<br />
It makes me even more proud today....there were rumblings yesterday that this was one of the toughest days on the bike in terms of conditions EVER. I was really excited to hear that. Kona gave me her best....and I made it through! I was standing in line this morning buying some finisher gear, the person next to me was a 19 time KONA FINISHER. He said that was the worst wind he has ever faced here. Crazy. It was absolutely relentless for the last 2.5 hours. <br />
<br />
Run: The bike smashed me up pretty good. I have never felt that horrible getting off the bike before. My legs were wobbly and I was having a hard time running through transition. I actually had some thoughts on whether or not I was going to be able to run at all! With my swim and bike being a little slower than expected...the marathon turned into pride. I wasn't going to PR today...and that is OK! But I wanted to follow through on my one true goal...leave it out in the Lava fields. And I did just that.<br />
<br />
The first mile of the run was one of the toughest I've ever run. My watch showed a 7:40 mile....so I was right on my pace despite the horrible feeling in my legs. I remained calm...sometimes in an Ironman, it can 5 or 6 miles for your legs to get moving on the run....I trusted in that. <br />
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My rhythm started to come together after mile 2. I had great turnover and the legs were flushing out the pain of the bike nicely. I was showing 7:30, 7:25...etc...on my watch. The house we rented is right on Alii drive and was so excited to see my crew at mile 4! It had been over 6 hours since I saw them and I can't describe the tremendous boost I got when I did. One of the "other" factors in Kona is that it is fukin LONELY. No great crowd support like Madison....just you. Raw. So to see my crew....was inspirational at that point. Now, my watch said I was running steady 7:30-7:40's for the first 8 miles....the checkpoints on Ironman.com though say that I was running 6:30's....oops. :) Guess I got a little excited. <br />
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It was so stifling on Alii drive. The humidity was SICK. At about mile 8, shyt got real. My hands started to go numb...not good. I had nailed my nutrition to that point, but that only takes you so far. At mile 9, I went back to my old friend, Coca Cola. The coke tasted SO GOOD. And it gave me the boost I needed. I could feel my hands again and my rhythm returned just in time to climb up Palani hill. Palani was NO joke...mile 10.5 and a half mile climb. The crowds were amazing here...but I felt like I was melting. One of the highlights of my day, 3X World Champ Craig Alexander was running down Palani when I was running up....it was so cool. <br />
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At the top of Palani, you hang a left....and BANG...Lava. It was everything that it was cracked up to be....HOT...searing your skin hot. Feeling the sun on my skin actually hurt...like a really bad sunburn. The only option was to keep running and try to stay wet at the aid stations. Water on the head...sponges....ice down my back, shirt, and shorts....Ice in my hands. That was my rhythm throughout the marathon. <br />
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The run to the Energy lab from the top of Palani is roughly 5.5 miles...I swear to God it was all uphill. A real grind....just keep moving. I made a promise to myself that I would not stop running (outside of cooling off at the aid stations) unless I physically couldn't. I trained to RUN this marathon and that was what I intended to do. <br />
<br />
I hung a left into the Energy Lab...where the temperatures hit upwards of 130 degrees. It was weird though...I didn't notice it too much. Since my skin was already on fire, a little extra heat didn't bother me too bad. It was here that I started to dedicate miles to my friends and family. I wanted to push as hard as I could to the finish...and needed your support to do so.<br />
<br />
So, the entire Energy Lab was dedicated to "Baby Barto." I wanted to make sure that I could tell my child someday about how the thought of my new life gave me strength in the toughest part of the race. Out of the Energy Lab, mile 20 was dedicated to everyone at home following along. There was no way I was going to hit a "Wall" with everyone cheering me on in my head! Mile 21, that was for my crew here on the Big Island. Mike, Jess, Uncle Phil, Aunt Colleen, and Carrie....thank you so much for your support! Mile 22, for my parents. Their unconditional love and support is so inspiring. Thank you. Mile 23, Dan and Charles...two of the very best friends anyone could ask for. I dedicated the "mile" to Charles....and the Dave Scott/Mark Allen Iron War Hill to Dan. I couldn't think of a better spot to dedicate to my Kona Sherpa! Mile 24 was for my Coach, Jen Harrison. She is such an amazing Coach and friend. I can never truly thank her enough for guiding me to realize this dream. Thank you so much Jen, a better Coach can not be found. Mile 25/26....was for Ana. If you look at my splits...I dropped to a 6:08 pace (with stopping in the finish chute)...I guess she gets me going :) I am the luckiest guy in the world to have her love and support. Thank you Ana....<br />
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The finish chute....that was for me. I finally made it. A dream come true...running down Alii and into the finishing chute is very hard to describe. I was overcome with extreme joy....an adrenaline rush that can only be matched by my 1st Ironman in Wisconsin. I hammed it up for the crowd a bit....high fived. I ran past my parents....stopped, turned around to give them a hug. It was so special. I high fived the rest of the crew...and was able to spot Dan and give him a huge hug as well. I will always remember that chute....simply amazing.<br />
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When I crossed....it was like the world stopped for a just a moment. My moment. I earned this and I will forever be proud of my first race in Kona.<br />
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At the end of the day, I ran a 3hour 33min 59sec marathon....in the Ironman World Championship. I felt good for maybe 30 minutes of that run. The other 3hrs....100% heart. That's it. Just the will to finish...smash myself, and leave it all out there. Mission accomplished.<br />
<br />
I finished with an overall time of 10hrs and 19min....that was 10 of the hardest hours of my life. Not taking anything away from the other Ironman courses I've done, but Kona is on a whole other level. I finished up 105th in my age group, in the WORLD. <br />
<br />
At least for today, I'm the 525th fastest Ironman athlete on the planet. That's pretty amazing to think about. <br />
<br />
I will always cherish this week and race. I truly couldn't ask for anything more. I told my crew before the race that hoped it would be hard. I didn't want to race the year it was "easy." I got my wish...and I saw it through.<br />
<br />
Thank you for taking the time to read, respond...and encourage me throughout this journey. This will hold a special place in my heart for the rest of my days. No more blogs for bit...I'm on vacation now. I'm hungry...and I think I need a mai tai! <br />
<br />
Aloha....and MAHALO!<br />
<br />
Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com2tag:blogger.com,1999:blog-249752503304216350.post-33951425159918712232012-10-12T16:13:00.000-07:002012-10-12T16:13:47.908-07:00Kona Day #5....IronEveTomorrow is the culmination of many years of hard work. This marks Ironman number 5 for me and I could not be happier that this race isn't my 1st one! This week has been a total washing machine of emotions for me. Excitement, awe, happiness, respect, fun, relaxing, stressful, nervous, scared are just some of the emotions I have felt this week. <br />
<br />
It has been a blessing to have family and friends around all week. I'm coming into this race in the best shape of my life...and they have been able to help me "keep it real." I finally got mentally ready today. I had about 2 hours to myself...Ipod on....to get my gear ready for tomorrow. This is old hat now...it was almost like a switch flipped as I layed out my clothes for tomorrow and got my race gear ready. I may be in a World Championship....but I have been "here" before. <br />
<br />
I struggled at times throughout the year of what my "goal" should be here. Realistically, I don't have a shot in hell of making the podium in my age group. So that goal is "out." But that is ok....just getting here is an honor.<br />
<br />
So my goal for tomorrow, respect the World Championship.<br />
<br />
I'm going to race my azz off. I'm going to leave it all out in the Lava fields. I will have ZERO regrets when I cross the line. AND.....I will enjoy the hell out of this! Racing hard and having fun are NOT mutually exclusive. I'm obviously a little "off" in the head because I like to suffer for hours and hours and hours doing this sport. So, when I'm suffering....I'll embrace it! I don't want an "easy" day in Kona. I want a challenge. And I want to leave it all out there.<br />
<br />
So when/if you track me tomorrow...know that I'm thinking of you. I will make you proud and I will push myself as hard as I can. Thank you for your support...I probably won't write tomorrow, :) so I look forward to posting my thoughts on the race on Sunday. <br />
<br />
From the bottom of my heart...Malaho.<br />
<br />
Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-20799829737907175222012-10-11T19:27:00.002-07:002012-10-11T19:27:54.987-07:00Kona....Day #4: A rest day, but not without its ExcitementToday was a crazy day in a different way. Hold on....here we go:<br />
<br />
We started the day off with the great intentions of running the infamous Underpants Run here in Kona this morning. It is a mile or so long...everyone runs in their underwear...and it is supposed to be a good time. Honestly, it has been one continuous "underpants run" outside our place all week! Spandex, no shirts, sports bra's, etc leave very little to the imagination anyway :)<br />
<br />
We have made the 3mi drive into town from our place no less than 15 times since getting here on Sunday. This morning, traffic BLEW UP. There was a 3mi line of cars! We tried several different ways to try and get there, but no dice. It was a bit of blessing though, I learned today that I need to get out the door a little earlier on Saturday so I don't stress trying to make it to transition! <br />
<br />
Dan found a little coffee/breakfast place that was about 12 miles south of Kona, so we decided to head there away from the crazy traffic. I'm SO GLAD we did. This place was amazing. It was a little local spot called The Coffee Shack. It had wonderful french toast, 100% Kona coffee, and it was over looking the Ocean on top of a cliff at 1500ft of Elevation! It was so cool...and refreshing to get out of town for a little bit. If you are ever in Kona...MAKE THE DRIVE! It is well worth it.<br />
<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8SYLSCzFqyBFvuVDHdUj8QFHv73m3qLm_6U6ZMVyKEDxVYWSZ_Gn9IIYfmyDE5YrbwSRkNeKlN0HLp_MICz7NCuQpzKN4OlvugB4Q4zTaS47xc6Wwy5igcS7VGQJXm5LwLkIx6Cu_OFy/s1600/coffee+shack.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" nea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8SYLSCzFqyBFvuVDHdUj8QFHv73m3qLm_6U6ZMVyKEDxVYWSZ_Gn9IIYfmyDE5YrbwSRkNeKlN0HLp_MICz7NCuQpzKN4OlvugB4Q4zTaS47xc6Wwy5igcS7VGQJXm5LwLkIx6Cu_OFy/s320/coffee+shack.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from breakfast today!</td></tr>
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<br />
After breakfast, Dan and I rode our bikes into town so I could get a mechanic to look at my shifting on the bike. It was shifting like butter when I left for Hawaii, but in transit, it got totally jacked up. It stressed me out for a bit...I tried to fix it on my own, but realized that I needed some professional help. I dropped it off at "Inside/Out Sports" which is the "host" bike shop for all Ironman events. They charged me $35 for a "Pre-Race" tune up and told me to pick it up in a couple hours. Dan and I walked around the expo a bit...bought some more shyt (I saw the finisher medal too...OH MY is it "Flavor Flave!") and had lunch. We headed back to Inside/Out and the mechanic was working on my bike. He took great pride in his work. I was so relieved as I watched him make adjustments and get the bike back to new. I tipped him because I appreciated it so much...piece of mind is a wonderful thing. Lesson learned...for any destination Ironman in the future, I'm wheeling my bike over to Inside/Out, and having them check it over immediately! Big props to those guys. <br />
<br />
We rode back to the house and the bike was shifting wonderfully. Phew....mind at ease. We got back, and the girls were cleaning. I thought it was because the rest of "Team Barto" is arriving today. Well, turns out we had an ANT attack in the house and we accidentally shattered some glass on the dining room table trying to clean up! What a mess! They were everywhere! They even started to hang out in the keyboard of my computer...the one I'm typing on right now! It was DISGUSTING! So we cleaned, vaccumed, sucked the ANTS out of my computer (100's of them!) and called the owners. They are coming tomorrow to look at the ant situation...hopefully cleaning up a bit helped for tonight. They were very cool about the broken glass...I called a place just in case, $40 for a new piece. Phew...mind at ease. <br />
<br />
Then...I tried to find out why my GPS device for tracking on race day hasn't been delivered to the house yet. Apparently, there is an issue with the address that was given...it is the right one by the way. So I tried to find the Post Office here...didn't have much luck...started to get really frustrated and stopped looking. I'm really mad that isn't showing up. It is real time tracking for everyone at home....and now we won't have it. No mind at ease on this one....but....you can still track via <a href="http://www.ironmanlive.com/">www.ironmanlive.com</a>. <br />
<br />
So after all that...I jumped in the pool and finally had a moment to relax today. Dan was great...he told me to stay put and relax while he went to the airport to pick up my family. I'm so grateful to have him here...he could tell I was really starting to get stressed...not good with the race 2 days away. <br />
<br />
So now, I'm chilling on the couch. Sitting in my recovery boots....and waiting for my family and friends to get here. I'm so excited to have them all here and I think that will give me the boost I need for Saturday. I want to thank EVERYONE that is making the trip, following at home, reading online, and genuinely interested in what happens this week. You have no idea the amount of positive energy that creates for me. From what I saw, and have heard, this is a very lonely race. The fact that I have so many here and back home rooting me on....it will be like you are lining the course the whole way. I will draw so much inspiration from your support...thank you from the bottom of my heart. <br />
<br />
Mahalo to all my friends, family, and supporters!<br />
<br />
Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-831410378200032402012-10-10T18:41:00.001-07:002012-10-10T18:41:49.633-07:00Kona....Day #3Aloha! <br />
<br />
Another day in paradise! Today was a great day....not sure I'm coming back to Illinois :)<br />
<br />
We started the day with a 30min swim in the Ocean. Today was the roughest water of the 3 days. It was doable, but I hope that the ocean isn't that aggressive on race day! After about 30min of swimming in it, I was starting to get a little dizzy with all the ups and downs of the waves...but it was manageable. Apparently there is a big swell that came in today and it should calm down over the next few days. I had another run in with an idiot....some dude thought I cut him off coming back into the swim and tried to punch me in the water in the side. Really? There is like 900 people swimming in the bay this morning and it is complete chaos...and he thinks I'm cutting him off? What a weirdo. All I could do is laugh though because he was yelling at me in another language and I thought it sounded funny :)<br />
<br />
After that, Dan and I did a quick 20 minute run along Alii drive. My first run on this extremely famous rode! I can not believe how humid it was along this....I did a little over 3 miles and was soaked from head to toe. The run felt great, but it made me realize that I'm in for a TOUGH marathon on Saturday. <br />
<br />
Dan and Carrie went to some surf lessons after the run....they had a blast! If my legs let me, I'd love to try it next week. We shall see. While they were surfing....Ana and I went to get me checked in! It was the fastest and smoothest check in ever. There was one interesting thing that happened though. My forms were marked with a pink slash...so they said I had to go over and talk to some guy in an orange shirt. I got over there...and he started gathering my swag bag...put my wrist band on...etc, and all of this was at a table away from where most of the other athletes were checking in. For a moment, I thought maybe I was randomly selected to be on TV or something! Nope...I was randomly selected to take a drug test for USADA. I wanted to punch the dude in the face for the Lance Armstrong debacle! They were really weird about it...they wouldn't tell me why I had to go to these other tables...I only put this together when I saw the USADA (US Anti Doping Agency) logo on the guy's shirt. Turns out, I didn't get selected...my bib # is 1633 and the bib they really needed was 1663. Oh well...I wasn't worried anyway. I don't think multi-vitamins and Gatorade qualify as PED's!<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">My Athlete Wristband...and my SUPPORT of Lance Armstrong!</td></tr>
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After that...Ana and I grabbed some lunch at a great restaurant on Alii Drive called Humpy's! The fish tacos and pizza were unreal. It was great to grab some lunch and hang out with Ana with that view for a bit! Tonight, we are going on a little booze cruise (too bad Ana and I can't drink!) with Body Glove and Leon's Triathlon. Should be a fun time and I'm excited to see the shore from the boat! <br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjgA4N4umaluChk4voYMDrqK9apqG_FNg6eFjoa_7S4u-5osd8ZXNcfS1bW8BSWcY3Gd2zxkUa-FGcDCB1lOrCHz7BXy5Z7IPNb3KyxmSlYKOIzt3x_4hfO6Y9HKGw3nLUE8sJXWPZStPB/s1600/100_0352.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" nea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjgA4N4umaluChk4voYMDrqK9apqG_FNg6eFjoa_7S4u-5osd8ZXNcfS1bW8BSWcY3Gd2zxkUa-FGcDCB1lOrCHz7BXy5Z7IPNb3KyxmSlYKOIzt3x_4hfO6Y9HKGw3nLUE8sJXWPZStPB/s320/100_0352.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ana at Humpy's for lunch...what a VIEW!<br />
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Well...that is about it for today. For Pro sightings....we saw Chris Lieto, Hilary Biscay, Faris Al-Sultan, and Dirk Bockel today. So very cool to see all these Pro's running around! More to come.....<br />
<br />
Dave<br />
Dedication, Passion, Results<br />
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-46442063587997329322012-10-09T18:24:00.000-07:002012-10-09T18:24:03.610-07:00Kona....Day #2Well, another day in the books! It is hard to describe this experience fully. It is something that I have thought about EVERY day for the last 6 years....and my expectations are blown away. The energy...the course...the history, such a great experience.<br />
<br />
I had official Hawaiian Luau food last night...it was good! Except the Poi, not for me. I ate it straight up until the lady on the Ucayali told me is was a dip. yeah, still not very good. But it was a must eat while I was here. <br />
<br />
If you are keeping score at home....here is the list of Pro's/Notable people we saw today: Craig Alexander running, Leanda Cave running (being paced by a SCOOTER), Chris Lieto, Julie Dibbens, Mike Riley, and Sister Madonna all at the swim this morning!<br />
<br />
The swim today was amazing. The Ocean was little angrier than yesterday! But it was still manageable. Just had a quick 35min swim to do. So Dan and I swam out to the swim up coffee bar...yes, swim up coffee bar! Got my cup of Joe floating in the ocean...WITH cream and sugar! Dan and I swam a little farther out after that....then came back for a 2nd cup! Sorry Jen! :) What an amazing experience floating around drinking Kona coffee in the Ocean. It was great. Although...I must admit....Coffee will NOT be my drink of choice on the pool deck during a workout any time soon!<br />
<br />
After the swim, we came back to have breakfast with the girls at the house. Carrie and Ana made us eggs and pancakes. It was the perfect pre ride meal for our trek up to Hawi!<br />
<br />
After breakfast...Dan and I drove up to Hawi (about 45 miles north of Kona) and the turnaround for the bike segment. Out there, it is roughly a 13 mile climb to the turn (Dan and I did 7.5mi of it). It wasn't difficult....just grinding up a modest grade into a headwind. As soon as we made the turn....we were FLYING down the decent. We averaged over 28mph and we weren't even trying. The only thing missing today were the famous trade winds that you hear about in Hawi. Some years, Ironman competitors deal with 60mph+ wind gusts up there! Today, is was very calm comparatively. There was some wind, but nothing for me to really get a feel of what it "could" be like on Saturday. I guess I'll deal with it then!<br />
<br />
I also noticed today that my gearing is going to be just about right on the bike. I have the right gears to stay under control up the hills (again, the Queen K is NOT FLAT!).....but I will be a little under powered on the decents. I was running out of gears pretty quickly today. But I thought about it...that isn't a bad thing. I'll get a little more rest from time to time and should help me get ready for a FAST run :)<br />
<br />
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Me....and my bike before our climb to Hawi</div>
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So for the rest of the day we are going to relax! I feel like we have been on the go since we got here! Today is Ana's birthday...we are going to head out for a nice dinner later. Ana has been my rock through this journey for several years. I'm so lucky to have a spouse that supports me unconditionally in this passion. Don't get me wrong, there are some tough moments from time to time. But I have never felt that Ana wasn't in my corner or not supporting me 100% to do the very best that I can. I have many examples of some people that aren't as fortunate to have that level of support and I'm truly lucky to have that. I couldn't have gotten here without the love and support of my wife. Thank you so much Ana....and happy 23rd birthday :)</div>
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Dave</div>
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Dedication, Passion, Results</div>
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-37581819704824486932012-10-09T00:06:00.000-07:002012-10-09T00:06:38.578-07:00Kona....Day #1Hello everyone....damn, I'm TIRED. Been up since 3AM local time and taking the advice of my good friend Brian and trying to stay up until at LEAST 10pm :) Hopefully, tomorrow I will feel a little more refreshed. <br />
<br />
Despite the long day, the workouts today were amazing. First off, EVERYONE out here is ripped. There aren't too many times in my life that I feel "fat", but this place can make you feel that way! The people watching highlight of the day was saying high to Chris "MACCA" McCormack as he ran/walked past our place! Very cool to see him out here!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSH5NcU9X14ikWC5anhmy-FgPSrwAHy9Vs7TntQftLPz6kifbrIFq71NzBrY6hnFvNrbTYmR4WHQxw38hD_s3UtuqpBrJnojAPmUIskbPTm85Xctq_pORNwU_y2vErqzTniZD4JaVcPz1J/s1600/kona.house.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" nea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSH5NcU9X14ikWC5anhmy-FgPSrwAHy9Vs7TntQftLPz6kifbrIFq71NzBrY6hnFvNrbTYmR4WHQxw38hD_s3UtuqpBrJnojAPmUIskbPTm85Xctq_pORNwU_y2vErqzTniZD4JaVcPz1J/s320/kona.house.jpg" width="239" /></a></div>
View from our house on Alii Drive!<br />
<br />
In the morning, Dan and I went out to "Dig Me Beach" to get a swim in. What an AWESOME experience. It was the first time I've truly swam in the Ocean. It was a little rough, but not too bad. What I don't know is if today was "perfect" or "normal." I guess I'll find out tomorrow! It was like swimming in an aquarium....so cool. Tons of fish, rocks and whatnot...really looking forward to the rest of the week's <br />
swims.<br />
<br />
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f"> After our swim, it was off to the ENERGY LAB for a 4 mile run! I've heard some crazy stories about this place and it lived up to the hype. It is roughly 2 miles "down" into the lab, turnaround, and run back "up." The way in really isn't too bad, at least for a "4mile run." But when you make the turn, oh my. It is like a friggin furnace! AND...there is a shellfish company at the turnaround so it smells HORRIBLE! Crazy....but I loved every second of it. However, I'm GLAD I will only be running in there one more time on this trip :)</v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Tomorrow...Dan and I swim again....then head out on the bike course to check out the crazy crosswinds in Hawi. Really looking forward to getting some biking in tomorrow.</v:shapetype></span><br />
<br />
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">I want to take a minute to thank Dan for coming out here to experience this with me. I can't think of more perfect way to spend this week than training with my best training buddy. Dan is extremely passionate about this sport and lifestyle. He inspires me every time we get together. Thank you Dan for being here and helping me get to the start line. There is NO WAY this would mean as much without your support. Thank you!</v:shapetype></span><br />
<br />
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Dave </v:shapetype></span><br />
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Dedication, Passion, Results</v:shapetype></span><br />
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-73350808757805397352012-10-08T06:48:00.001-07:002012-10-08T06:53:03.044-07:00Kona, Travel, and more....Aloha!<br />
<br />
Well, it is 3:37am on Monday morning Hawaii time. I knew it was going to be tough with the time change (5hrs behind Chicago) but I didn't think I'd wake up at 3AM! Yesterday was a long day of travel. Close to 10 hours on the plane...but it was fine. Drank plenty of water, watched a couple movies, and just enjoyed sitting on my butt for a while. That usually doesn't happen very much!<br />
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My first impressions as I got off the plane were just as expected....it was hot. And wet feeling. Almost felt like the heat was just sticking to you. We got our luggage without any issues and grabbed the rental car. We ended up staying at a really nice resort about 25 miles north of town. Ana and I watched the sunset, had a little dinner and were in bed by 7:30pm...exhausted from the days travels!<br />
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In order to get to the resort, we had to drive on the Queen K. It was as I remembered it from a few years back (here for vacation with my sister in 2006)....looks like the face of the moon. Rock and lava everywhere....oh, and it is NOT flat. Didn't look like any crazy hills in the 20mi we drove on it, but it isn't flat. Wind was blowing pretty good...but I didn't pay much attention to it because it was 5pm. I would be running, not biking at that time. <br />
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Overall, I feel very excited to be here! I tried talking to a guy that was racing that sat next to me on the shuttle to get our luggage, but he wasn't interested. He was actually an azz and I wish him all the luck in the world on Saturday :) <br />
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So, in a few hours...we will eat breakfast...I'M STARVING right now. It is really 8:46am to my body! Then, Ana and I will head down to town and meet up with Dan and Carrie. The plan is to swim in the bay for 45 minutes....then Dan and I will hit the Energy Lab for a little run in the sauna :)<br />
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Can't wait to get this started! I'll write again at the end of the day, and have some pictures for y'all. For now, I guess I'll watch Sportscenter and pretend to sleep. Glad I got here early....didn't account for this massive jet lag in my plan! Have a great day!<br />
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Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0tag:blogger.com,1999:blog-249752503304216350.post-57969390834271615672012-09-27T17:43:00.002-07:002012-09-27T17:43:09.140-07:00The Hay is in the Barn....A little over 2 weeks from now, I'll be competing in the Ironman World Championships in Kona, HI. I've been on this particular journey for about 6 years. I remember the first time I saw the Ironman. It was on TV and I was in High School. I remember being totally engaged in it for the whole program. There was something raw about it. No teams, no help...just you, lava, wind, and heat. I remember thinking, I'll do that one day. <br />
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I watched the Ironman a few times after that on TV. Each time, inspiration. Each time, I'll do that one day. But it was never thought of more than that. I ran cross country in high school and loved the competition. As you may recall from my first blog...I took a break from running after High School. When I got back into it, Ironman popped back in my head.<br />
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But this time it was different. I thought those people were NUTS. I actually had a frame of reference at this point. I was doing a little running, a little riding, and basically sinking in the pool :) I saw the Ironman on TV again in 2005, again, I was inspired. This time, there was no "I'll do that one day." It was replaced with, those people are psychotic! <br />
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But like most things in life, my abilities and ambitions progressed over time. My first, and one of my biggest inspirations, was Paul. He is the father in law of one of my best buddies. At the time, and still today, Paul was absolutely RIPPED. Brian told me he did Ironman competitions and was going to be competing in the same sprint tri we were signed up for in Wisconsin. <br />
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Paul not only kicked my azz that day....he also RODE HOME from the race....50 MILES! Brian and I were exhausted and this man, about 25 years older than me, was RIDING home. I was in awe. I wanted to be like Paul. From that day, 20 mile rides turned into 40...turned into 80...and so on. <br />
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There have been countless people that have been instrumental throughout my journey to where I am today. Throughout the next few weeks, I hope to write about a few of them. For now, thank you Paul. Thank you for inspiring me to get started...I hope to be half the athlete you are, in the future.<br />
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A quick update....I'm officially in my taper now and it feels GOOD. I raced in the Tri Rock Olympic distance tri a few weekends ago...and took 6th place overall! It was really nice to get out and hammer it for a couple hours. I'm truly lucky to be able to compete at a high level and stay healthy. It's no secret...take care of yourself. Eat right, consistent...appropriate training, massage, weights...that is the secret. Pretty boring :)<br />
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As I sit here tonight, in my Recovery Boots, YES!, I feel confident. I feel like I've done the work and now it is time to see what I'm made of in the toughest race on the planet. <br />
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So here I am....almost 20 years after I saw my first Ironman on TV. I'll do this one day has turned into: I'll do this in 14 days. What a ride. The training is done...the hay is in the barn as I like to say.<br />
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I plan to write every day when I land in Hawaii to keep y'all up to date on what is going on. From the NBC coverage, you would think this is a race for the "common man." Nothing is farther from the truth. The best 1% of Ironman triathletes in the WORLD get to compete here every October. I'm humbled, and honored, to be part of that group. Time to hurry up.....and wait :)<br />
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See you on the big island.....MAHALO!<br />
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Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com2tag:blogger.com,1999:blog-249752503304216350.post-49248725269208215502012-09-16T16:09:00.002-07:002012-09-16T16:09:58.293-07:00The Original Iron....my MomWOW....what a weekend it shaped up to be a week ago today. Whether I'm racing or spectating, I always get a huge rush of inspiration when I watch an Ironman. It is my personal passion, but even if you don't compete in Ironman or Triathlon...you can't help but leave there feeling that your life has somehow changed. For the better.<br />
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This year, it was an extra special day as my Mom was attempting to become an Ironman Finisher at age 60! This is probably one of the most difficult blogs I'll ever write because how do you sum up several years and a special connection with your mother on a blog post? I can't do it 100% justice, but I will come as close as possible. <br />
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In 2007, I competed in and finished my first Ironman Triathlon. It was a triumph that I will cherish for the rest of my life. But I had no idea the profound effect it would have on others so close to me. It seems as though my entire family changed direction that day. My sister, Cheryl, went on to be an Ironman Finisher last year...all while being a new mother, getting promoted at work, moving into a new house, being a loving wife, and trying to stay awake long enough to keep in touch with friends and family :) My dad suffered a heart attack about a year before that Ironman...since that day in September of 2007, he has given up smoking, cleaned up his diet (he still loves his Tommy's beef, but we can let that slide), and goes to the gym to workout 3-4X per week. I'm so proud of him. My sister and brother in law, Lisa and Andy, have changed their diets in hopes to get a little healthier and lead by example for my Nephew, Devin. My brother in law John just finished his first couple of 5K's and is taking personal training 1X per week now in addition to kicking some azz on the Hockey rink. My lovely wife, Ana, who has supported me unconditionally through the last 6 years, is a Marathon finisher, multiple time Olympic Triathlete, and has even muttered the words "Ironman in my future" on occasion. <br />
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But it is my Mom that has made perhaps the biggest transformation. In 2007, coming off surgery, as she hugged me at the finish line....she was easily 80lbs heavier than today. She had never competed in athletics and she had never done a thing for herself...it always about raising her family. I'm sure the start of this story isn't terribly unique....but it will get there!<br />
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Fast forward to last Sunday....my mom started from very humble beginnings. Running for 1 MINUTE on the treadmill....swimming 15 yards across a pool....and riding a hybrid bike with jeans on. Since those days in October of 2007....she has completed numerous sprint and Olympic distance triathlons, countless road running races, 2 MARATHONS (PR of 4:43!), and 2 HALF IRONMAN triathlons. She is 60 years old...ZERO athletic background. <br />
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My mom did it right. She asked for help...got great coaching along the way....and stayed consistent in her training and new lifestyle. She had many hurdles to overcome. The sheer fact that she was not a 22 year old starting out, brought on many aches and pains. She needed to seek medical attention from time to time...doctors, chiropractors, and massage. But she held it together! Perhaps the most difficult part of the journey to last weekend was the mental side. There were constant doubts about did she belong? Could she do this? What the hell was she thinking signing up for this? Well, all those doubts proved laughable last Sunday. <br />
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Mom, Dad, and Me before IM start....you will notice she is ALWAYS smiling!<br />
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My Mom absolutely crushed the Ironman last weekend. She made a comment to me that there were less than 10 people in her age group, it was in a negative tone. I took it the EXACT opposite way...only 10 or so people had the COURAGE to even think about doing something like this as a 60 year old woman. She should be HONORED to be at that starting line and represent the MILLIONS of woman that wish they could do what she is doing, regardless of their age. I think my Mom took that to heart....there hasn't been another negative comment since.<br />
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Mom killed the swim. She came from zero swimming background...when she was in school, they didn't have girls sports! So much like me, she started by barely being able to swim across the pool. Last Sunday, she came out 2nd in her Age Group over a 2.4 MILE swim. We were so excited to see her!<br />
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Out on the bike....she was equally strong. It didn't take long for mom to get the lead in her Age Group. When we saw her...she was all smiles! I wasn't worried at all about her completing the bike portion of the race...but....she needed to keep moving. There are cutoffs in Ironman...if you don't hit them, your day is over right then and there. I knew there would be ZERO issues with her making it as long as she stuck to her plan, didn't stop, and didn't have any crazy mishaps....like cramps, flat tire, etc... Well....she absolutely SMASHED 112 MILES on the bike. And for those of you that haven't been to Madison, Wisconsin....it is not flat. The Madison Ironman course is best described as a rollercoaster with RELENTLESS hills. Through consistent and dedicated training....mom made that 112 miles look EASY.<br />
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Always smiling! The pic doesn't do it justice....she is climbing a hill that is roughly 15% grade!<br />
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Out on the run....mom just stayed steady. The first 6 miles of the MARATHON were rough. But they are for everyone. After I saw her the first time at mile 6....she settled into a groove and just focused on putting 1 mile together at a time. She kept moving forward...despite the pain of 10+ hours of racing, the uneasy stomach you get from eating Astronaut food all day, and the tremendous mental strength it takes to be focused hour after hour. The "wall" didn't really hit until about mile 21 for mom. It was dark...but she pressed forward. There really is only one ultimate goal in Ironman racing....FINISH. And my mom was determined to do that. With about 1.5miles to go....I ran out to make sure she was OK. Her GPS tracker had stopped working and the "protective son" in me said go find her. So I ran out to mile 24.5 and found mom walking. She was in GREAT spirits...but I could tell she was a little disappointed to not be able to run. She told me she wanted to save it for the finish chute. The funny thing about racing an Ironman is that you never know when your body will say "FU, I'm done." And when that happens....think of my mom....she said SHUT UP LEGS and kept going! I have a few very fond memories of my Ironman races, and I hope to have a few more. But none will be as special as walking the last 1.5miles of my mom's Ironman with her. It had come full circle....she was inspired by my first race...I helped her a bit along the way...and here we were, making our way to the finish line together. I couldn't think of a more perfect, or proud, moment as her son in my life. My mom inspired HUNDREDS of people along the way...and not just on that day. I had gas station attendant's jaws dropping at the sheer mention of what she was doing. Random spectators would be floored by her story on race day. I will forever be proud of my mom and her accomplishment. She is truly a inspiration to all. <br />
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Mom...still SMILING at mile 19! Who does that? <br />
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Well, not only did mom finish....but she ran down the chute. She high fived fans and owned the finish line like the winner did a few hours earlier. She deserved it. I told my mom, you don't sign up for the Ironman race....you sign up for the training. And now she knows, the feeling of running down an Ironman finishing chute is indescribable. Mom, you are in a very elite group now...."I don't belong" should NEVER be in your vocabulary again.<br />
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Biggest smile of the day! The one with her Ironman FINISHER medal around her neck.<br />
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And, as if finishing wasn't enough. My mom had the nerve to take her competitors to the WOOD SHED and WON her division! Are you kidding me? 1st time out and my mother WON. She earned her right to go Kona and compete in the World Championships! I was absolutely FLOORED when I heard this. I always say, "finish the first, race the rest." Well I guess she showed me! What an unbelievable finish to a magical day. My mom is an Ironman Finisher....AND....a KONA Qualifer! At age 60. <br />
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Mom on the 60-64 Age Group Podium. That is one PROUD smile!<br />
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So, to mom: "I'm truly inspired by you. I guess the whole family knows where the "Original Iron" comes from now! I hope to one day be setting the example that you set last week. Anything is possible if you are passionate enough about it. You have taught me that throughout my life and you showed me by example last weekend. This blog will never truly capture my profound inspiration, but hopefully it will be one that you can print out and know that your son is deeply touched by his mom's desire to live. Thank you mom....I'm a better person today because of last Sunday. I love you."<br />
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Dave<br />
Dedication, Passion, Results<br />
Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com3tag:blogger.com,1999:blog-249752503304216350.post-2569961660494106132012-09-07T17:24:00.000-07:002012-09-07T17:24:02.683-07:00Courage....Happy Friday Everyone! I'm writing you as I sit in my hotel room helping my Mom get ready for her first Ironman! I'm so excited and inspired by her...she is going to have an awesome day on Sunday. My next post will be about her....but not today...she has some "business" to finish first :)<br />
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Courage. It is a powerful word with so many meanings. The context of this word today is around having the courage to START. It seems that everyone is a Triathlon Coach these days. Certified or not...everyone has an opinion and everyone seems to have a client. I was very reluctant to get into this game. I LOVE talking about Triathlon and helping people, but never felt I had the credentials to Coach someone properly. First, I have a full time job. Second, I'm not Certified. Third, it seems to be a fad. <br />
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Ryan changed that. I helped him get off the couch last year and start running. I helped him with a basic plan and before I knew it, he was running a half marathon! Ryan's story is not unlike many. He had an athletic background, was in the Military, and after...his weight Yo-Yo'd up and down for years. When I met Ryan, he was pushing 300lbs.<br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">We had a very successful beginning to his running. The first thing that I helped Ryan realize is that it is OK to run SLOW. 99% of beginning runners run TOO fast. If I buried myself every time I laced up my shoes, let's just say this blog would not exist. Once we got past that, we started to implement a consistent cadence to his week with workouts. I was determined to help change his lifestyle....not his weight! Gone were the beers and wings several times a week. I say that tongue and cheek....it might not have been wings all the time, but it certainly wasn't grilled chicken either. </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Ryan was following my summer as a Triathlete and was inspired to try his first Triathlon. It was a pool swim, short bike ride on his hybrid, and a 5K at the end. Like so many before him, he was hooked at the finish line. It was exciting for me to take the basic running program I gave him and turn it into a basic Triathlon program. This wasn't the first time I've helped people out, but I was starting to think that maybe there was something to my principles as a "coach." </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">In November of 2011, over several beers, we talked about what Ryan had accomplished over the past few months. Ryan wanted to take it to the next level in 2012. His first question was, could he complete a Half Ironman? Most of you are thinking...no f'ing way! Dude is 300lbs (well, he lost 50lbs that summer!) and just did a sprint Tri on a HYBRID bike. Half Ironman....right. </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">I didn't look at it that way though. I saw the passion, the commitment, and the desire to build on the lifestyle that Ryan was undertaking. I knew he wasn't going to Yo Yo this time. His next comment blew me away....I want you (Dave) to coach me. How much do you charge? For the first time, I thought of myself as a potential Coach. What I needed, was the COURAGE to put someone Else's dreams and aspirations in my hands. So I took a leap of faith....I was ready to do this "for real." </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Ryan is an AMAZING athlete. His training was steadfast. He has a very demanding job, 3 kids, wife, travels for work 3 days a week, and has a social life on top of that. Most people would take those parameters as an excuse of why they can't do it. Ryan and I chose to take those, and make it work. This was something he wanted for himself and to set an example for his family. Ryan had the COURAGE to start. He figures out how he CAN instead of why he can't. This is the fundamental reason Ryan is successful in life...not just Triathlon.</v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Fast forward, because this is a blog and not a novel :) Ryan completed two Olympic distance triathlons leading up to the Ironman 70.3 Steelhead race in August. In his 2nd Olympic, Ryan WON the overall in the Clydesdale division! Talk about an amazing athlete!</v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">We put a steady schedule together that had a mix of everything. Distance, speed, recovery, and technique. Over the course of the year, we built him up to a max of 1.5mi swimming, 70mi of biking, and 14mi of running. He was not only diligent about doing his workouts....he focused on doing them RIGHT. Ego is not an issue with Ryan and that is a great thing. </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Ryan was a little nervous about the swim at Steelhead. It is a 1.2mi swim in Lake Michigan. It is a challenge for even the most seasoned swimmers. Ryan ended up doing fantastic and coming out of the water just where we expected him.</v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">When he got to the bike....the plan was to keep it steady. Nice even effort and lets get ready to run. When I saw Ryan come in on the bike after 56 miles....he looked like he biked 5. PERFECT execution....I was on my bike and ready to chase him around on the run. Everything was lining up for a great day!</v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Out on the run....Ryan was crushing the course. Smooth and STEADY. I was so excited for him. At mile 10...the wheels started to fall off a bit....but this was OK! If you feel great at mile 10 of a Half Ironman, you didn't work hard enough earlier in the day :) Ryan fought through the pain and finished his first Half with smile on his face. </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">It was such a proud moment. Both for Ryan, and myself. To see his joy at the accomplishment was a very touching moment for me. The fact that my coaching principles seem to be sound, was a great personal victory. Obviously, I have a lot to learn....but I really enjoy taking this Coaching thing to the next level. </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">I didn't do the journey justice for Ryan....the sacrifice that he made was tremendous. But if you ask him, it was well worth it. Ryan sees an Ironman in his future...and more importantly, being healthy role model for his kids for the rest of his life. </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">I'm honored to be on this journey with Ryan....watch out Clydesdale Division (Ryan is 6'3'' and down to 220lbs now)....he is a FIERCE competitor. </v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Ryan and I had the courage to start....do you?</v:shapetype></span><br />
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Dave</v:shapetype></span><br />
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: 'Times New Roman'; mso-fareast-language: EN-US;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">Dedication, Passion, Results</v:shapetype></span>Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com2tag:blogger.com,1999:blog-249752503304216350.post-78756144483551878662012-08-25T14:54:00.000-07:002012-08-25T14:54:36.121-07:0048 days....48 days until KONA! And probably 48 days since my last post. Life is busy...no matter who you are, it just is. Sometimes I wonder what it would be like to live in Europe where they seem to take vacations and rest VERY seriously! <br />
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First...an update....eating makes everything easier :) In my last post, I talked about being fatigued a lot and not having the power I expect on the bike. A little over a month later, I'm happy to report that my cycling legs are coming back. Most of it has to do with more dedication to making sure I eat enough...the other factor has been some great bike training as of late. <br />
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A couple weeks ago, I competed in the Rev3 Half Iron distance in the Wisconsin Dells. If you have ridden the Madison Ironman loop...I'll give that a 7 out of 10 on a difficulty scale for the Midwest. The Dells course would easily get a 9.5 in my book. 2 1mi climbs and 1 2mi climb....they were sick. The race was very challenging...but fair. I thought the climbs were spread in such a way that your legs had a little bit of reprieve from the previous. Then the run....equally challenging. Many big hills and they seemed to just come one after another!<br />
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Overall, I was very pleased with my effort in the race. The bike was MUCH better than Racine. I absolutely smoked my run, so that was great! My math might be slightly off...but I took 7th in my age group, 20th overall....17 out the top 20 spots came from my AG and the 25-29. There was a ton of fast guys that showed up. It just goes to show, you have to race the people that show up on the day...not where you "think" your time will land you. I highly recommend this race if you are looking for a new challenge next year. But bring your climbing legs :)<br />
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The following weekend I headed up for the Madison Open Water Swim Challenge. I did this last year and thought it was a great event. For anyone doing the Madison IM, it is great to get a feel for the water. Lake Monona is MUCH choppier than it looks from shore. It's nice to get acclimated for that. Also...the swim is a little long. Last year, I swam a 1:06:xx....I was totally devastated because I was shooting to go under an hour at the Ironman. What I learned...this course for MOWS is a little long...and...only 500 people, so the draft isn't as significant as in the Ironman. On IM day, I swam 59:xx....so I was right on! For anyone that just swam this race, keep in mind you will be 5-8min faster on race day. So don't freak out like I did! I'm happy to say I swam about a minute faster this year...with NO wetsuit! I'm training as long as I can without one for Kona. This is a big confidence boost that my swim is dialed in and I'm ready for Kailua Bay (after I swim in it a few times the week before of course).<br />
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Then I headed out on to the Madison course to do a couple loops. Strangely, this was the first time I've biked my pace up there this year. I headed up with my mom in May (she is doing Madison as you know) and helped her around the loop. The first one felt effortless and was one of my fastest times ever. The 2nd one...that hurt. But I stayed strong and negative split the 2 loops. Then, I ate a butt ton of food the rest of the day! Tip from Me: EAT, EAT, EAT!<br />
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All in all...I feel like I'm starting to really achieve some great fitness right now. It has been mentally challenging this year having a race a month later than normal. A new challenge is the fact that most of my training friends are either done for the year, racing this weekend, or tapering for IM Wisconsin. I JUST did my first 100mi ride of the year today! So this is a new challenge...the energy from friends is winding down and soon, will be in off season mode. I'm still ramping up. <br />
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But you know what, it's kinda cool. It's a new challenge as I move into my 5th Ironman race. It isn't the same old routine. I've decided that I'm not going to do an Ironman next year. This is my 4th year in a row and I need a break from this type of training. So I'm trying really hard to soak in these last few big weeks. It's going to be a while before I have them again and I know I will miss it at some point. So if you see me on the road, and I'm smiling at mile 95 of a 120mi ride....it's not because I feel good. Its because I'm embracing the passion I have for this sport and Ironman training in particular.<br />
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In my next post...I'm going to shift gears and tell you about a great friend of mine and the huge accomplishment he just experienced at Steelhead last week. <br />
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Best of luck to Ron and Stan this weekend racing Ironman Louisville! You guys will do great!<br />
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Enjoy the taper all you IM Wisco competitors...you earned it! <br />
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Until next time....<br />
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Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com1tag:blogger.com,1999:blog-249752503304216350.post-12894744590553625782012-07-19T16:12:00.000-07:002012-07-19T16:12:22.737-07:00Leave the ego at the door....course correctionYo Yo Yo. So, I did the Racine 70.3 this weekend. I won't bore you with the details. It was SUPER hot out. I didn't do as well as I hoped and I had very high expectations coming in to the race. <br />
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I think it is human nature to expect big things, or at least things you were able to do in the past. There are millions of reasons why people miss expectations; age, stress, work/life balance, other obligations, etc...<br />
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In the case of Triathlon, and specifically my case, my expectation is to get on the Podium every time I toe the line. That might sound a little arrogant, but I feel like I've earned that expectation. Now, that being said...I MUST bring my "A Game" or I will get my azz handed to me! There are way too many great athletes in the area and all of them are gunning for the same thing I am. <br />
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So when I miss that expectation, like I did on Sunday, it effects me. Specifically, I'm disappointed in the level of biking I can produce right now. My swimming is at an all time level for me. Running, very solid from the gigantic base I had from the marathon earlier this year. I might be missing a little boost in the run, but all in all, I can't complain. But then there is the bike.<br />
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I've changed a bunch this year on the bike. Brand new fit. I'm using a power meter now (used Heart Rate for 5 years to gage effort). And, I'm a month behind where I have been typically at. My big race isn't until October, it's usually in September. I rode Sunday 3 minutes slower than 2 years ago. That hurt the ego a bit. I rode the last hour 25 watts lower than the first hour....that NEVER happens to me...I'm usually super solid and even. <br />
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I did a time trial on the bike a few weeks ago...20 watts lower than a few months back. What the hell? I should be getting faster not slower! It is super frustrating. <br />
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At first, I blamed it on the marathon. Then, I blamed it on the weather. Then, I blamed it on my new bike fit. After that, I blamed it on the power meter. Then I blamed it on Kona being in October so I'm behind. It's not like I haven't been biking...<br />
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So I took a step back...talked with my coach Jen...and did some soul searching on what I need to do to get ready for October. First thing, Jen and I will be focusing a little more on the biking. I need to leave my ego at the door, and start riding at the lower wattage now. Go slow to go fast...eventually. This will help get my bike power back and boost my confidence.<br />
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Secondly, I've been slacking a bit in the weight room as of late. Lot's of races, using "recovery" as an excuse...etc. I won't over due it, but strength training is a big part of my background and my body responds to it very well.<br />
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Last, my diet. And you know what...I have a feeling that this is the REAL reason my watts are down. I have a tendency to eat the SAME amount of food year round. It is a bad habit. I put 12 pounds on in the off season (mmmm beer). Now, I'm almost at race weight, but it is only July. So guess what...I'm not eating enough for the training schedule I'm on. <br />
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So starting yesterday, I'm back on livestrong.com (the very best website to track calories in my opinion) tracking my calories and aiming to be no less than 200 calories under my burn for the day. This takes diligence, but as I type...I haven't ate dinner yet and I need to eat 1,000 more calories tonight before bed to hit my goal. Typically, my dinners are somewhat small because I eat big lunches. So...before tracking, I would be 600 calories short at the end of the day with a 400 calorie dinner...which is actually 800 calories low because of the 200 calorie buffer. Stack that day after day, week after week....and wallah! You got no POWER my friends. <br />
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So I won't sulk because, for me, I had a bad race on Sunday. I'll course correct. I'll check my ego at the door when I head out for ride. A little more focus on the bike, a little more strength training, and a lot more attention to detail in my diet WILL get me results. I look forward to seeing how my bike improves for the REV3 in the Dells a month from now. <br />
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So if your stuck in a rut, half way through your season, take a step back. Course correct....and see what the possibilities are! I'll let y'all know if this works....<br />
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AND.....a special shout out to Lisa and Selina who are running Ironman Lake Placid this weekend. One of my all time favorite races! BEST OF LUCK! Remember, River Road SUCKS on the 2nd loop...so stay mentally strong out there!<br />
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Dave<br />
Dedication, Passion, Results......as long as I eat enough :)Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com1tag:blogger.com,1999:blog-249752503304216350.post-53694791690830900562012-07-02T18:58:00.002-07:002012-07-02T18:58:56.525-07:00The 3 P's!Holy Inferno Batman....dang it is HOT out. Training in the heat is definately a big challenge for everyone. Speeds slow down...recovery is tougher...and forget about bringing down your heart rate once it get's jacked up. <br />
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It's been a very busy time since Leon's tri. Officially, my build for Kona started this weekend. I logged 108 miles of biking and 19 miles of running. All in the crazy heat. I finally gave in to Power outside and got a Power Meter this week. It was really cool to see how I really ride the roads in northern Illinois. I quickly found out that I smash the hills WAY TOO HARD. I found out in a hurry that being steady makes much more sense and the power meter will definately help. Looking forward to letting everyone know how this progress' throughout the year.<br />
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Besides the training, I competed in the Pleasant Prairie Triathlon last weekend. It was another Olympic distance event and I was psyched to redeem myself from a disappointing Leon's race. <br />
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It was a very fun morning. My mom and Ryan were racing. Ana was competing in the relay doing the swim portion. Everyone was ready for a great day. The heat wasn't too bad and I was looking forward to a FAST day. <br />
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I got out fast on the swim and quickly found myself in 2nd place in my wave. I could see the first place swimmer up ahead and worked hard on the back half of the swim to catch him. I made a strategic decision to draft him the last length of the swim instead of passing....I'm unsure if that was a good move or not. I think it cost me about 45s in the swim...but it did conserve a lot of energy. I got out of the water right behind him and felt like I didn't even swim. I beat him out of transition and I was first on the bike in my age group. It was a really cool feeling!<br />
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Out on the bike I was hammering it. I really felt like I was flying and no one in my age group passed me at all. I kept waiting for the uber biker to fly past...but it never happened. The bike was a little short (22mi)....but I managed to average a little over 24mph and make it off the bike in 1st. I was really putting together a great race. <br />
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Out on the run....I really didn't have the "pop" in my legs I was expecting. At mile 1, I was starting to struggle...but I wasn't going to give in or slow up like I did at Leon's. Right after mile 1, I got passed by a guy in my age group that was FLYING! He made me feel like I was walking. He ended up running a 32min 10K...I couldn't do that on my BEST day in an open 10K. He was unreal. <br />
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I held on to 2nd place until mile 3 or so and then got passed again. So that put me in 3rd...and there was no way I was going to give that up. At the last turnaround, with about 1.5mi to go, I noticed a guy in my age group that was gaining on me. He was about 15 seconds behind me and I made eye contact with him after the turn. I made the decision that there was no way he was going to beat me. I couldn't live with myself if I gave up the podium in the last 10 minutes of the race.<br />
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So I put my head down....and went for it. I started flying....or at least that is what it felt like :) The pain was so intense...I could barely see straight after a mile. It was about that point that I sort of blacked out. I don't remember much of the last half mile except for turning around at the 6mile marker to see if the dude in the yellow and black was close....I didn't see him. I crushed him! It was such a great feeling for about 3 seconds when I crossed the line. <br />
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This is me after the finish...not feeling too good. Yeah...I threw up right after this photo was taken. I've NEVER ran so hard I threw up. It was a great feeling....most of you will relate :)<br />
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In the end...I held on to 3rd place....and the dude I thought I dropped, not in my AG :) 4th place ended up being roughly 5 minutes behind me. Haha!<br />
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Me on the Podium getting my AG medal. Always an honor!<br />
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It was a wonderful day out there....my run wasn't as speedy as I hoped, but I PUKED. So no regrets! <br />
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Mom and Ana after the race! Mom had a terrific race and Ana's relay team won the overall! Ryan completed his first Olympic Tri and CRUSHED it!<br />
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So what are the 3 P's? PR, Podium, and PUKE! A true trifecta last weekend :)<br />
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Oh yeah...my mom rode 106 miles yesterday on her bike. She is 60 years old. What did you do yesterday? :)<br />
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Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com3tag:blogger.com,1999:blog-249752503304216350.post-304701215901463782012-06-04T17:26:00.000-07:002012-06-04T17:26:56.066-07:00PR....not so much....but that is ok!Hey everyone...it's been a wonderful few weeks since my last post! One of the great things about working hard all winter and spring...then doing a spring "A Race" is that you get a nice break when that is done. <br />
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So, I've been working out a little...but mostly just enjoying a physical and mental break. I've been fishing, drinking, went the Indy 500, drinking, bbq'd, drinking, out on the boat, drinking, catching up on some sleep...oh yeah, and had some beers too :) <br />
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I really think that it is super healthy to get away from Tri/Endurance sports a few times a year. It keeps you fresh both in body and mind. If done right, it helps keep your motivation high as the workouts get longer and tougher!<br />
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BUT.....you have to keep your expectations in check when you get back at it!<br />
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I raced in Leon's Triathlon yesterday in Hammond, IN. It is the self proclaimed "Fastest Triathlon in the World." I have to admit, I had a blast. I had no real expectations coming in because I knew I was still recovering (physically and mentally) from the Marathon. Not to mention the 4 cases of beer I drank in the last 4 weeks :) Well, maybe not that much beer...<br />
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Straight to the point...I suffered like a dog out there. I was a good 10 minutes slower than what I "could" have done if I was rested and trained for this one. But why? I set out to <strong>SMASH</strong> myself, like Chrissie Wellington said to do a few weeks ago at a talk at Runner's High and Tri. <br />
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My swim was great actually! A PR by about a minute. It was weird...for the first 2/3 of the swim, I was swimming "alone" and couldn't figure out why....but then I did....I was actually leading a pack of faster swimmers on MY feet. Now, there were several uber swimmers ahead of me...but I was really excited as I caught some adrenaline when I looked back with a few hundred meters to go. I even pulled us up to the next group ahead of me. I was in the Elite wave, so this was no joke. This was the first time I've led a good group of swimmers and it felt good to have people drafting off me for once! I posted a while back that when I started...I couldn't even swim to the other side of the 25yd pool! I will always remember the swim at Leon's.<br />
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Unfortunately, that is where my race fell off the tracks. I had trouble getting out of my wetsuit. T1 was way longer than it should have been. I felt "off" from the first pedal on the bike. By mile 5, I was counting the minutes until I could get off the damn thing. By mile 10, I kinda wanted to throw up...and it NEVER went away!<br />
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I rolled in much slower than anticipated, and had a really nice T2. Very quick this time. However, about 1/4 mile into the run, I really felt like WALKING. My body was revolting, I was hot, my legs were starting to cramp a little...I really just wanted to be done. But, I set out to SMASH myself so I figured that didn't include walking.<br />
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Fast forward to the finish....my run pace was SLOWER than my marathon pace, not good. It was only 6 miles. However, I was delirious when I finished...it took a good 15 minutes to get my heart back to normal...it was racing like crazy. I accomplished my goal...work hard, no regrets. While the place and finishing time were way off my potential, I did the best I could on this day.<br />
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<img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="960" src="http://sphotos.xx.fbcdn.net/hphotos-ash3/166553_4126898211276_601650650_n.jpg" style="height: 960px; width: 717px;" width="717" /><br />
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Me HURTING at the finish line....pretty sure my eyes were closed.<br />
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So it goes back to setting proper expectations. Was I disappointed? Kinda...but not really. I had a great day with Ana, Jen, Matt, and Ron. It was so fun to see them out there racing their hearts out...and have Ana cheering us on. Sounds like a pretty damn good day to me. <br />
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So what's next? I'm HIGHLY motivated to redeem myself at Pleasant Prairie in a few weeks. Same distance....time to get those 10 minutes back!<br />
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Oh yeah, Leon....GREAT race. Loved it. I'm not sure if it really is the "Fastest Triathlon in the World." But I'm pretty sure that the real "fastest" triathlon doesn't have a U Turn every 2.5 miles on the bike course. I'm just sayin.... :)<br />
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Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com3tag:blogger.com,1999:blog-249752503304216350.post-3426572713789835312012-05-13T07:45:00.000-07:002012-05-13T07:45:40.374-07:00Dave 1, Marathon 4!As you know, I competed in the Wisconsin Marathon last Saturday. From my previous blog, you probably understand that I have a bit of a personal vendetta against the open marathon. Well....3:01 and a 6:55 pace...I guess you can say I won this round! <br />
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The main reason I put my time here is not to brag, but rather...to prove a point that:<br />
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<strong>"The only limitations you have, are the one's you put on yourself."</strong><br />
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For 5 years, I tried to break the 3:10 mark and get my Boston Qualifer. This year they dropped the BQ 5 minutes for everyone...so I needed 3:05. I did the work, I was stubborn about my fitness, and I embraced the pain when it came at mile 22. None of that wass easy, but everyone can achieve a personal best if you are dedicated enough to it! 3:10 was no longer an option...so I had to make sure I didn't limit myself in training and on race day. You are capable of much more than you think if you truly dedicate to it.<br />
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<strong>2012 Wisconsin Marathon Race Recap:</strong><br />
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I had a super busy week leading up to the race at work. Not ideal as you try to limit stress, but you deal with it. I had a nice Itailan meal with my family the night before the race and I felt ready. I got to bed around 10:30pm and had the alarm set for 4:30am. 6 hours is PLENTY of sleep on race night. The "key sleep night" is 2 nights before any competition. <br />
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I woke up...made my peanut butter and banana bagel and got ready to race. I was pleasantly surprised to see that the temperature and humidity had dropped overnight and I was going to have an ideal day to race. The biggest issue from mother nature would be the strong 15mph wind off the lake. And it did prove to be challenging!<br />
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We drove up to Kenosha with plenty of time to spare. It started pouring! I LOVE running in the rain, but not at the very beginning of a Marathon. Wet shoes and socks equal nasty blisters! Luckily, the rain stopped about 30min prior to the gun going off. We walked down to the start line and took care of our pre-race business. It was COLD. <br />
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I was so glad to have Ana, my mom, my nephew Devin, Ryan, Brian, and Janine with me at the start. It helped keep me calm and focused on the task at hand. I lined up with about 10 minutes to go and did some short strides to warm up. The plan was to go out steady and try not to break a 7min mile in the first 6 miles. <br />
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The gun sounded and we were off! The challenging part of running a marathon at the same time as the "half marathon" is to not go out too hard. So I settled into a pace that felt almost too easy and hoped for the best by the time I hit mile 1. Time on my watch: 6:55....I went out a little too fast, but nothing to be worried about. Just stay steady...and try not to worry. <br />
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Me at mile 1....<br />
<img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="640" src="http://sphotos.xx.fbcdn.net/hphotos-ash3/526156_10150903811674579_676599578_11903966_1117638003_n.jpg" style="height: 640px; width: 960px;" width="960" /><br />
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The next few miles were pretty uneventful. Charles showed up around mile 4 and I was feeling GREAT. I had been hitting 6:57-7:00 pace for the start and I wasn't even breathing hard. I really felt like this could be my day. I remember telling Charles as he was biking along side me that "Today I become a RUNNER. People wont be able to classify me as just a Triathlete anymore." I remembered that all throughout the race. <br />
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Me at mile 4....<br />
<img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="960" src="http://sphotos.xx.fbcdn.net/hphotos-ash2/154572_10150903811939579_676599578_11903970_1378703744_n.jpg" style="height: 960px; width: 640px;" width="640" /><br />
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As you can tell...I'm hamming it up a bit but having a great time and staying focused! Right after this picuture we turned into the wind and battled it for the next 3 miles or so. Again, stay focused and keep it steady was in my head. I realized that the last 7 miles of the race would be into this stiff wind and it was going to HURT....but for now, don't work too hard. <br />
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I got to see my family and friends at mile 11 and I was still feeling amazing! I remembered back to when Charles qualified for Boston and he told me that he didn't even feel like he was running through 10 miles. I felt the exact same way... Today would be my day, but I knew what lie ahead. A very smart, and fast, marathoner once told me:<br />
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Run the first 10 miles with your HEAD<br />
Run the next 10 miles with your LEGS<br />
And run the last 10K with your HEART<br />
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I was ready...<br />
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Through 15 miles I felt unstoppable. The training, the nutrition plan, the race plan...everything was coming together perfectly. At mile 15 I had to start to "work" though. I noticed my breathing getting a little heavy, but I stayed confident. At about this time, I dropped the pace to roughly 6:45 and held this through mile 20. I was a little nervous that this would come back to bite me, but it felt "right." So I went with it. It also helped that the wind was at my back too :)<br />
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I saw Charles at mile 21 on his bike and I was working...but I felt amazing for being 21 miles into the run. I was several minutes ahead of my goal pace (7:03) and knew that if I could hold it together, I would be fine. Charles decided to bike up to mile 23 and I would see him there.<br />
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Mile 22....and it hit me like CLOCK WORK. I had entered the pain cave. The smile was gone. The chit chat was nowhere to be found. It was nothing but shear determination to make it to the finish line under 3:05. The best part was, I EMBRACED this pain. I knew it was coming. I had visualized what it would be like to try and hold on to the pace when my body was screaming to stop. These last 4 miles are what I trained for...so it was time to kick the open marathon's ASS! <br />
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I saw Charles at mile 23 and he biked with me for a little bit. It was a huge help to have him there as I was suffering...but I kept looking down at the mile markers....6:55, 6:52, 6:50....I wasn't slowing down! I was in a world of hurt...but I was hanging on straight into the wind at the END of a marathon. <br />
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Charles peeled off with 1 mile to go and I kicked it in....6:45 was my last mile! My slowest of the day had been 7:01....I never went above the goal pace and I'm so proud of that. My fastest mile was 6:43....so you could say that I ran a VERY steady race. I even negative split the marathon...going through the half in 1:32...and running the 2nd half in 1:29. This was truly one of the BEST races I have ever had. <br />
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I turned the corner for the finish line and saw 3:01:13 as I crossed the line. I was exhausted and so very proud. I fought hard for this....fought for 5 years for this moment. I didn't let myself put limits on what I could do....and made my goal. <br />
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I'm not nieve enough to think that this will happen every time I toe the line, marathon or otherwise. So, I CELEBRATE! These races only come along once in a great while. The simple fact is this isn't basketball...there is no "best of 7 series." If it was, I got swept by the marathon :) You pour your heart and sole into 1 day....and you earn whatever finish you get. <br />
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So, enjoy your success when it comes. Otherwise, why do it? Boston, here I come. <br />
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Dave<br />
Dedication, Passion, Results<br />
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Deep in the PAIN CAVE at mile 26.....<br />
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<img alt="" aria-busy="false" aria-describedby="fbPhotosSnowliftCaption" class="spotlight" height="960" src="http://a7.sphotos.ak.fbcdn.net/hphotos-ak-prn1/542879_10150903824269579_676599578_11904014_379116174_n.jpg" style="height: 960px; width: 412px;" width="412" /><br />
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<br />Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com1tag:blogger.com,1999:blog-249752503304216350.post-65816005151395587832012-04-29T13:59:00.001-07:002012-04-29T13:59:53.398-07:00Open Marathon: My NemisisRace week, finally here. The "hay is in the barn." The long runs done, the sacrifices made....now it is just time to stay healthy and get some rest. I find the key to race week and taper's in general, is to try and keep the stress low and get an extra 30min sleep here and there. DON'T get up early to cram a last minute workout in during this week....it will do NOTHING for your fitness. The extra hour of sleep will help much more.<br />
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Next Saturday, I'll be running in the Wisconsin Marathon. This will be the 5th marathon I've run, 9th if you count Ironman marathons. At this point, I know what to expect. I know how to eat...fuel during the race...and I know exactly how I'm going to feel at mile 10, 15, and 22....funny how weather makes the "wall" come a little sooner than mile 20! <br />
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I consider myself a very strong Ironman runner...and Triathlon's in general. It takes a little different skill set to be able to run fast off the bike. Getting thrown in with "runners" though is tough! They are like gazelles...they don't seem to drink or eat very much when running. Possibly the greatest asset of a "runner" is that outside factors like weather, don't effect them as much. So they bust through races like nobodies business. As you'll see, that is NOT the case for me.<br />
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<strong>Miami Marathon:</strong> 4hr 40 something minutes....85 degrees. I did this Marathon in January of 2008. This was a BAD idea. Doing long runs in 20 degrees and racing in 85 degrees, not smart. I felt invincible coming off a great Ironman debut in the fall of 2007. Went down to Miami with a chip on my shoulder, I was going to qualify for Boston, it was "just" a marathon...and absolutely crashed and burned. I made it through 19 miles and then every muscle in my legs seized up. It was a very painful 7 miles of walking and throwing up before I crossed the finish line that day....but I was determined to finish. <strong>Marathon 1, Dave 0</strong><br />
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<strong>Chicago Marathon:</strong> 3hr 40min....80 degrees. I ran this in the fall of 2008 for redemption from Miami. I was a little more acclimated to the weather this time, but 80 degrees is not ideal for Marathons. It is great for watching...not so much for running. I noticed 10mi in that I wasn't sweating anymore....that is a BAD sign of things to come. My quest for Boston was over before it started....I joined the death march to the finish line with cramps in my legs....it was like a "mini Miami." <strong>Marathon 2, Dave 0</strong><br />
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<strong>Chicago Marathon:</strong> 3hr 15min....40 degrees. FINALLY, I get an ideal day to run in 2009. I was hammering this course and on pace for Boston through 22 miles. I knew the 3:10 Boston time was going to take a perfect race...especially coming off Ironman Lake Placid about 2 months prior. At mile 22, I started getting sharp pains in my quads. At mile 24...those pains were like knives stabbing me in the legs. I basically gave back 6 minutes over the last 3 miles and missed Boston by 4 and half minutes. My best marathon to date, but it still got the best of me. <strong>Marathon 3, Dave 0</strong><br />
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<strong>St Louis Marathon:</strong> 3hr 30min....90 degrees. Starting to see a pattern here? Running marathons in the heat SUCKS. I did this last year in 2011. I was by far in the best shape I've ever been in for a marathon. I just got unlucky with the weather. St Louis turned out to be sick hilly as well! I knew it had hills, but had no idea the torture chamber that it became. I woke up race morning, it was already 80 and humid. I made the decision to try and run with the 3:10 pace group. I made it through the half way point with them, and then started to fall off the pace. By mile 18, the death march I've experienced in the past was back again...but this time with hills. SOB. So I slogged my way to the finish line again and proceeded to drink myself into oblivion the rest of the day/night. I DO NOT recommend this. I was so sick the next day I couldn't even drive home. Super dehydrated + alcohol = A F'ing MESS. <strong>Marathon 4, Dave 0</strong><br />
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So that brings me to Saturday. I feel like I'm in better shape than last year and I've got a flatter course and hopefully cooler weather to look forward to. It is time to put up or shut up. My BQ time needs to be under 3:05....so my race plan is simple...run under 3:05. Steady, steady, steady....and hopefully, we can put a "1" next to "Dave" in the next post. Time to ship up to Boston? <br />
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Dave<br />
Dedication, Passion, ResultsDave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com1tag:blogger.com,1999:blog-249752503304216350.post-20193681946959770082012-04-21T13:30:00.000-07:002012-04-21T13:30:10.559-07:00Catching up...and finding balanceI guess I'm not very good at getting on here regularly. I'm going to try and improve that over the next several months. Like everyone, I have a tough time fitting it all in. Trying to find family/work/social/triathlon balance is crazy tough. <br />
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I find that my best weeks are the ones that I put a "loose" plan together on Sunday. I can see my workouts for the next week, I can sit down with Ana (My wife) and talk about dinners, obligations, and life in general. This way, I wake up Monday morning with some sort of guiding direction. <br />
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Flexibility is always key, but I find that a little organization will help you train, eat, work, and interact with others better. I find that most athletes will run through a brick wall to get what they want....problem is, you need to know where the wall is!<br />
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Try it out...be a little more organized. I'm going to, and just might find more time to write!<br />
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So, a little recap on what's been going on with my training and racing.<br />
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<strong>Cary Half Marathon:</strong> This was a tough one. It was SUPER hot for this time of year crossing 80 degrees during the race. Normally, I'm a very good heat runner...but having ZERO acclamation, I didn't do as well as hoped. I was nearly 4 minutes slower than last year...which is a lot for a half marathon.<br />
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The key to "bad" races is to give yourself a little time to be mad, but put a limit on it. I try to be "over it" by the time I eat my next meal. That gives me a little time to complain and be upset...but then I have to get over it. This sport is also very humbling in the sense that my "bad" day could be someone else's "best" day. No one likes a whiner, especially when someone you care for wants to rejoice! <br />
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<strong>Reach out and Run 5K: </strong>Ok, so this one was today! I had HIGH hopes coming in for a great race...and, it wasn't up to my potential. In fact, I "lost" this race on Thursday night at the Blackhawks game. With this lifestyle, spikes in "anything" can really effect you. So when you get a little too "social" a few days before a race, expect a crash and burn. <br />
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I'm not really upset with how I did. I pushed VERY hard and felt like my lungs had internal bleeding for 30min after the race. I really did push myself. The effort was there, but the gas tank was empty. I knew this would probably happen...and live and learn. Balance...like I said before...is the key. So, I move on!<br />
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<strong>Wisconsin Marathon:</strong> I have my marathon 2 weeks from today and the training has been great. Long runs are solid...the tempo workouts have been great....the Blackhawks don't appear to be making a long playoff run so I should be good :) <br />
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All indicators show that I should be right on target to qualify for Boston in two weeks. This will be attempt # 5 at doing so. I seem to always get the tough weather for Marathons...so I'm really hoping for something reasonable. I don't mind the heat, but when shooting for "time" instead of "place," you really want the best conditions possible.<br />
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I hope all is well in your life. Keep it simple, keep it organized, and you'll keep it fast! <br />
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Dave<br />
Dedication, Passion, Results<br />
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<br />Dave Bartohttp://www.blogger.com/profile/12316835539075723529noreply@blogger.com0