The 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. 

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.

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. 

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. 

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!

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. 

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. 

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.

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. 

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 :)

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!

Me on the Podium getting my AG medal.  Always an honor!

It was a wonderful day out there....my run wasn't as speedy as I hoped, but I PUKED.  So no regrets! 

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!

So what are the 3 P's?  PR, Podium, and PUKE!   A true trifecta last weekend :)

Oh yeah...my mom rode 106 miles yesterday on her bike.  She is 60 years old.  What did you do yesterday?  :)

Dave
Dedication, Passion, Results

PR....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. 

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 :) 

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!

BUT.....you have to keep your expectations in check when you get back at it!

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...

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 SMASH myself, like Chrissie Wellington said to do a few weeks ago at a talk at Runner's High and Tri. 

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.

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!

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.

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.



Me HURTING at the finish line....pretty sure my eyes were closed.

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. 

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!

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.... :)

Dave
Dedication, Passion, Results

Dave 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! 

The main reason I put my time here is not to brag, but rather...to prove a point that:

"The only limitations you have, are the one's you put on yourself."

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.

2012 Wisconsin Marathon Race Recap:

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. 

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!

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. 

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. 

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. 

Me at mile 1....


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. 

Me at mile 4....



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. 

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:

Run the first 10 miles with your HEAD
Run the next 10 miles with your LEGS
And run the last 10K with your HEART

I was ready...

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 :)

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.

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! 

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. 

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. 

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. 

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. 

So, enjoy your success when it comes.  Otherwise, why do it?  Boston, here I come. 

Dave
Dedication, Passion, Results

Deep in the PAIN CAVE at mile 26.....

Open Marathon: My Nemisis

Race 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.

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! 

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.

Miami Marathon:  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.  Marathon 1, Dave 0

Chicago Marathon:  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."  Marathon 2, Dave 0

Chicago Marathon:  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.  Marathon 3, Dave 0

St Louis Marathon:  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.  Marathon 4, Dave 0

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? 

Dave
Dedication, Passion, Results

Catching up...and finding balance

I 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. 

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. 

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!

Try it out...be a little more organized.  I'm going to, and just might find more time to write!

So, a little recap on what's been going on with my training and racing.

Cary Half Marathon:  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.

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! 

Reach out and Run 5K:  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. 

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!

Wisconsin Marathon:  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 :) 

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.

I hope all is well in your life.  Keep it simple, keep it organized, and you'll keep it fast!

Dave
Dedication, Passion, Results

Been a while.....

Feels like it has been centuries since I last posted.  I think it is a direct result of how I feel this time of year.  It is so easy to "go through the motions" during the dog days of winter in Chicago.  I tell a lot of my friends and family that don't live in Chicago:

"If February didn't exist, this would be the best place to live." 

I truly love it here.  4 seasons...down to Earth good people...and more things to do than you have time for.  Even though it has been a super easy winter by our standards, I'm ready for SPRING! 

It seems like a decade since I last raced.  I love training, but I train to race...and compete.  So when I go through months of being cooped up, I get cabin fever big time.  I find myself working hard, but mentally, I'm checked out.  And that is ok.  Because, you can't be "on" 12 months of the year.  You burn out....get tired....and ultimately your performances suffer.

So I've been looking for the little things lately to get me excited.  I booked my flights for Hawaii last weekend and that felt amazing.  I increased my Time Trial watts on the bike by 2 watts (from about 45 days ago) after a very long and stressful week and felt good about that.  Like I said, little things. 

I also decided to write down the races I signed up for...and low and behold, I have one less than a month away!  I think that sparked some excitement for me this weekend as I stared at a couple longer workouts on my training plan.  Pretty soon, I get to see what all this hard work has done for me since Ironman in September.

So, for those who are intersted, here is my race schedule this year:

Cary Half Marathon
Wisconsin Marathon
Leon's Olympic Triathlon
Pleasant Prairie Triathlon
Ironman 70.3 Racine
Rev3 Half Iron Distance- Wisconsin Dells
Ironman World Championships in Kona

I'll probably add a few TT's on the bike, some running races, and a swim race or two as well.  One of the downfalls for Ironman training is that you can't race ALL the time :) 

So as you get through the rest of your "dog days" this winter...check out what races you have coming up.  Talk about them with your friends....start visualizing what it will be like to succeed at your goals this year.  And remember....warm weather is just around the corner!  Or, a plane ride away if you are lucky :)

Dave
Dedication, Passion, Results

Nothing Tastes as Good as Healthy Feels

Hello again!  Happy Holidays and Happy New Year to everyone!

I've been a bit busy with the Holiday travel and end of year at work.  Craziest time of the year for me for sure.  I've been thinking a lot about what I wanted to write about next....and New Years is the perfect time to chat about one of my loves....FOOD.

I've been reading a ton about gluten free, Primal Diet, etc...I've dieted myself in the past.  I've even used the body bugg to track how many calories I'm burning in a day.  And you know what?  After years of watching my weight and what I eat....the secret is:  You ALREADY know what you shouldn't eat!  :)

Too many times, myself included, I reward myself coming off a hard workout...locked in week...etc, and binge a little too much on the food and alcohol.  Don't get me wrong, there IS a time and place for that.  I find it works best if you schedule it. 

The problem we run in to...we start rewarding all the good stuff we are doing...and we reward just enough to ERASE all the gains from weight loss.  90% good...is not good enough.  Not when trying to lose weight. 

Your motivations for losing weight could be anything.  Look good, get abs, spring break, and the one I'm obsessed with, race weight!  So you have to ask yourself:

"Is what I'm about to put in my body going help or hurt my goal?" 

I made a simple switch last year.  Every time I went to Madison to ride the Ironman course, I would reward my hard effort with Culvers.  I LOVE the mushroom swiss burger with some cheese fries!  And what better time to knock that down than after 4+ hours of hard bike riding.  Are you kidding me?  I knew EVERY time I stepped foot in there that I shouldn't be WASTING my workout like this.  So I made a change...I found a Noodles on the way home from Madison that I go to now.  Guess what...it is a MILLION times healthier and I recovered better from those Madison trips.  Furthermore, I made my goal of qualifying for Kona.  I didn't qualify because of this one switch....but the mental shift to take care of my body....and reward myself when I got my result...was the KEY!  Small changes can yield amazing results....and just might be the 10% you were lacking to reach your goal.

My best friend always says: "Nothing tastes as good as healthy feels."  And he is 100% right.  I think about that phrase ALL the time and it helps me make better choices.  By the way, because of my job, I eat out at restaurants at least 8 times a week...so eating healthy can be done.  You just have to try. 

You know what you should be eating....so stop rewarding your JOURNEY....and reward your RESULTS instead!

Happy training...and EATING!

Dave
Dedication, Passion, Results