Duncan Lake Triathlon 70.3 Race Report

Below is my race report the the Duncan Lake Triathlon. I was going to input this into the Beginner Triathlete format, but it wouldn't let me because my race wasn't in their database. So, here it is below...

Duncan Lake Triathlon 70.3, August 8, 2011

Sam Wilkinson

1.2 mile swim-37:27                                                      

T1-5:04

56 mile bike-2:39:15

T2-3:38

13.1 mile run (albeit walk)-3:08:25

Total-6:33:50            

Place: Solo event.

Swim Comments- This was a fantastic swim for me! I started out strong, got into a steady rhythm early, and held on pretty darn well. This was definitely one of my best swims of this distance without a wetsuit. Admittedly, the lake was glass flat and there was only one boat out the entire time.

T1 Comments-This took longer than it needed to and it took me way too long to get my tri top on. The lesson learned here is that wearing the tri top at Louisville, may be in order. I’m just a bit nervous it will be too hot. I’ll have to try it out on my next 2.4 mile swim to check for chaffing issues as well.

Bike Comments-I met my goal! I wanted to average 21 mph, and I hit the mark. I think it would have been faster if I hadn’t gone on a particular road that I hadn’t traveled before. Nevertheless, there was nearly no wind, the sky was overcast, and it was an enjoyable ride.

T2 Comments-I took my time, used the restroom, grabbed my Nathan water/fuel belt, and iPod, and hit the road.

Run Comments-The nice thing about walking is that I can eat just about anything. I started out by putting down a Clif bar to curb my hunger.

What I learned: I learned that my confidence in my swimming continues to grow, and that bilateral breathing is becoming more normal feeling than single-sided breathing, but when I start to get worked up, either from trying to go faster, or feeling some type of sense of urgency, I resort single-side breathe to get more air.

I learned that I do have a pretty good idea for perceived effort on the bike. My goal was to average 21mph, and I did. I also learned that I seem to think this effort is really similar to 20mph average, and to have a solid Ironman bike split, averaging 20mph, I need to dial in the difference just a little better so I don’t go too fast, too early.

While walking I learned that even though it’s not running, it’s still hard. I walked for almost as long as my open marathon time (which was a long time ago), for half the distance! This is a long time to be on my feet. I also learned that I will not be wearing my Saucony ProGrid Omni’s because I ended up with pretty intense blisters. Instead, I will be going with my Saucony Tangents, which worked quite nicely for my 12 mile walk for the Relay for Life.

Overall: This was a positive experience for me. It was important for me to put it all together like this because I haven’t done a triathlon since mid-June. Usually I would have had a few under my belt and had the feel for triathlon. This helped put my mind in the right place. One example is having the thought on the bike with 16 miles to go that I didn’t really feel like walking 13 miles once I finished. It was important for me to feel this way, so I know how to deal with those kinds of thoughts on race day. I simply told myself, “Don’t worry about that right now. Focus on what IS now.” At that point I looked to the top of the hill I was climbing, picked out a shadow on the road and told myself, “I know I can ride to there at this pace.” After I did that, and got to that shadow, I actually felt better on the bike, I wasn’t thinking about the run, and I was cruising right along again.

Another thing I was reminded of, which one wouldn’t think being reminded of this is necessary, but it reminded me that Ironman is hard. It is a challenge, and I should be prepared take on the challenge, and not expect it to be easier because I've done some solid training. It’s still an Ironman.

Below is my race t-shirt front & back...

Win a Year's Supply of GU Energy Gels!

Retiring from Ironman

Somewhere along the line, I made it a goal of mine to complete four Ironman distance events. This would allow me to give each of my four children a finisher's medal. However, the reality is...I'm sure I care way more about each of them having a medal in their hands than they do. In fact, I doubt they really care if they have one at all. All they care about is that I'm out there doing what I want to do. So, who is this goal for then, me or them?
After the completion of Ironman Wisconsin in 2007, I said, "I don't think I need to do one of those again."
On the bridge across the Ohio, on the way back to the hotel, after finishing Ironman Louisville in 2009, I said, "Well, I can't do that event ever again, because the weather will never be as nice as it was today."
Now I'm composing a post for my blog which follows my progress toward Ironman Louisville 2011.
So, does this make me a liar, a stupid person, or simply someone who suffers from some kind of endurance addiction who is seeking yet another fix?
It's odd because I know the Ironman isn't really good for me. I know I am best suited for events under the half Ironman distance, but my favorite distance is the half Ironman, and still here I am, again with my sights set on another Ironman 140.6. Now, I don't consider myself a stupid person, but apparently stupid is what stupid does, and it will be even stupider when I'm having this conversation again in 2013. I'm just sayin'.
It is said, "If doing an Ironman was easy, everyone would be doing it." 
This should be fair warning. It should be apparent that Ironman kicks your a**. It should tell me that this is not for normal people, and still I'm drawn to it like a moth to a flame...or perhaps more appropriately a bug zapper!
I finished my long ride the other day needing an I.V., but I settled for slowly hydrating and staring at the ceiling for a few hours. I took the next day off because I was still spent. Keep in mind, this is not my job, nobody is forcing me to do this, my family won't be in harms way if I stop, but I simply do this because I love it. I admit it, I am one sick mother!
I love Ironman. I love that I can cover 2.4 miles, followed by 112 miles, rounded out with 26.2 miles, in three different forms of locomotion, where the only power of movement forward is my own. I love that I can tell myself that I am an Ironman. I love that I am part of the triathlon community that has decided that joy and a certain amount of pride...and acceptable insanity can be found in 140.6 miles. I love Ironman, but it kicks my a**. It seems I am in an abusive relationship. I could go to therapy, but what's the point? I'm in love with my abuser.
Any rational person would see that I should stop chasing waterfalls, and stick to the rivers and lakes that I'm used to (Thank you TLC for your lyrics). Any rational person would also logically conclude that I should retire from the Ironman distance. Seeing that I consider myself a rational person who can come to logical conclusions, I've made a decision:  This will be my last Ironman...
...until I forget how frickin' hard it is and register again.

In 24 days, I will literally be traveling the Road to Ironman Louisville.

Inspirations from a Champion

Most times I don't need to look for inspiration to compose my blog posts, because often it comes to me through my experiences. Last night was another example. It had been awhile since I had seen my friend Ryan, so we decided to meet and catch up, at Uccello's, which is a local restaurant in town. I walked away feeling inspired from our visit to say the least.
Ryan and I used to train for triathlon fairly regularly, but then time, my injuries, and other obligations made these sessions fewer and farther between. However, we've always kept in contact and looked forward to the next time we would go for a ride or simply hang out, and each time we spend time together it's a positive experience. This time was no different, except this time I walked away shaking my head in awe. You see, Ryan decided to get back to his roots about a year or so ago and really commit to his true passion, which is body building. He had taken many years away from it, but never so far away that he wasn't connected to it. He was continually shaping and sculpting in some way or another, but just not to the level of days gone by. He had hinted before about considering doing another body building competition, but also carried a tone of reluctance. However, it was evident that the fire still burned in his gut to get after it with the same ferocity as he once did. He has acquired a great deal of knowledge, experience, and success in body building over the years, and he recognized he wasn't done yet. He has unfinished business and his will to pursue his aspirations once again is strong, and thus his competitive revival.
When I drove into the parking lot I noticed he already arrived. There was no mistaking him. He had of course gotten there before me because he is always early and ready to go, no matter what the occasion. He happened to be on his cell phone and was wearing his signature smile. He was also the only one in the parking lot who resembled a brick wall draped in a t-shirt and jeans. I could tell from that single glance that he had been working his ass off because he was chiseled from head to toe. I had seen him big before, well heck, he's always been big to me, but this time it was different, this time he looked like Mr. freakin' Atlas himself. In comparison, I'm about half the man he is in all of my 143 pounds of glory. Where I more resemble Spiderman, after a month long fast, he resembles the Incredible Hulk after a workout at Gold's Gym.
During the course of our visit we talked about how things have been going in our lives but, per our usual conversation, we ultimately got to talking about our athletic pursuits. He asked me how my Ironman training was going and I told about my ups and downs, and how my expectations have had to shift due to my circumstances. He empathized with me, knowing the depth of my passion for the sport of triathlon. In turn, I asked about his training and preparation for his competition, which is now only a few weeks away. As always, I was amazed.
Ryan's level of dedication and work ethic is second to none. He follows a strict diet, he works out relentlessly at the gym daily...and early. He pays close attention to every aspect of his body with full awareness of what the judges will be evaluating, and to what degree. He described to me what his diet consists of and how he prepares his various meals with the detail and precision of an artist. He told me about body symmetry and the science of sculpting through thoughtful timing of workouts, and the intake of certain types of nutrients and fluids. His commitment for excellence is clearly evident.
He told me about a conversation he had with his nutritional adviser. Ryan had told him, "I don't want you to blow smoke up my ass, if I need to make changes, let me know. I'm not going into this competition just to be able to say I was up on the stage, or to get a participant ribbon, or to get the fifth place trophy. I'm going after this to be the best. Whatever happens, happens, but I want to know that I did everything I could do to be the best I can be."
This was only one of the inspiring moments with Ryan. I could see the passion in his eyes for the sport that he loves and is willing to shed blood, sweat, and tears for, and he is heading full throttle for the homestretch without giving in, and without giving up...not one damn inch. The energy he had while expressing himself was clear and nearly so strong that it was like another guest was at our table.
"I want to show up on that stage," he told me, "in the best possible shape I can be. This is not just for me, but for my family and my friends who have been supporting me, and will be there watching."
Ryan has a many gifts, and some of them leap out at you, even if you don't know him, because by simply looking at him you know he is disciplined, dedicated, and is willing to put time in the hurt locker.
I walked away from last night's visit with him feeling like I can achieve anything I put my mind to. I walked away not only believing in him and his efforts, but believing in me, and my goal to finish Ironman Louisville, in spite of my obstacles. There is no question I am looking forward to toeing the line to take on my 140.6 mile challenge at the end of August, but I also am excited as heck to see my friend Ryan bring his best to his competition on August 13th. Regardless of what any judge has to say on the day, it is indisputable, that Ryan is a champion in every sense of the word.
Thank you for your inspiration Ryan...now keep kickin' some ass!

Peace

How's The Road Being Traveled Today?

I can't run. Strangely, I'm still feeling good about my chances of finishing Ironman Louisville in under the 17-hour cut-off time. Don't get me wrong, this is humbling as heck, I wanted to go sub-12 hours, and I have a day here and there where I feel depressed about the whole ordeal. However, most days I'm focused on 'can' and not 'can't', or on 'will' rather than 'will not'. I still believe I can do this.
When I'm walking I try to focus on keeping moving and hoping my Achilles will handle the stress of my increased walking work miles. I only do one walking workout a week, so I can do the time, let my Achilles know what is to come, and to prepare myself mentally for Plan C (as outlined in my previous posts).
I'm trying to keep a positive image of how this will play out, but when I was walking today, it was hard 'seeing' so many competitors of such a wide range of abilities going past me. Screw it though, I'm doing what I can with the goal of finishing and the hope greater things to come. So, I'm still keeping my head high, and virtually learning to deal with my race day to come.
My eyes are focused on Louisville, and I'm traveling the road with joy and pain (...and yes, with sunshine and rain...for those of you who grew up in the 80's).
My confidence in my swimming continues to grow, but I need to do some faster-shorter swims to compliment my longer workouts.
My cycling is going fairly well, but I want to get my energy stores in line so I'm not so cooked on my longest rides. I also need to start getting after some shorter time trials. I've been a bit nervous about this idea because I don't want to cause my Achilles undue problems, so I'll approach this with caution.
So how is The Road To Ironman Louisville being traveled today? It's being traveled with trials, but also with hope and belief. I am very grateful for what I can do. This doesn't stop me from wanting to run, but I am thankful that I can swim and ride. The road continues to be traveled and I'm excited to have the opportunity to once again attempt to be an Ironman.

Peace.

I Will Do This

So, I went to my first Active Release Technique (A.R.T) treatment, evaluation, appointment, July 5th. I gave the doctor a great deal of information, he pushed on this, and pushed on that, and now I'm good!!!
...I wish. He wanted me to run on the treadmill, but I didn't come prepared for that. I assumed he would just be manipulating my lower leg and foot. I went home and ran, so that I could answer some of his questions.
...I was shooting for three miles. At half a mile I pushed the lap button on my watch because that was when I started to notice pain in my Achilles, at least more so than the very dull sensation I was dismissing when I started.
...Thirty seconds later I pushed my lap button again because the pain was becoming more pronounced. Thirty seconds-ish later, I pushed the lap button again and started walking, and turned around.
...I started walking home feeling dejected. I walked for two minutes, then started running again. It felt a little better, but not as good as when I first started, but hey, it was an improvement.
...I walked again after two minutes, because I told myself, regardless of how it feels, I'm only giving it two minutes of running at a time.
...I started running after my two minute walk was up. It hurt. I walked home.
...I ate salt water taffy, the recently made frosted pretzels my daughter had just made, and later ice cream. I still felt like crap, and then I was mad at myself for eating all that junk. My emotional eating will catch up to me someday.
...I iced...and pouted.
...This morning I got up and push mowed our lawn. It takes an hour. My Achilles felt fine until the last 15 minutes, and then it was on fire.
...I iced...but didn't pout this time. This time I calculated how long it would take me to finish Ironman Louisville, if I swam, cycled, and transitioned the same times as I did in 2009, but then walked 15 minute miles. I came up with 14 hours, 17 minutes, and 48 seconds. This leaves me about 2.5 hours. I don't know if I can walk 26.2 miles, with each mile averaging 15 minutes or not. I need to do some walk, pace testing. So, I'll be going to the track tonight or tomorrow to check that out.

Update...This morning (July 7th) I did a two mile walking time trial. I did my first mile at a pace that was deliberately relaxed, and my second mile at a steady-faster-ish pace. Results= 16:47 & 14:57. Then when I got back, I plugged some numbers into one of my favorite website features. Go to http://www.chicagotriclub.com/pacecalc.aspx if you want to try it out. What I did was plug in slow estimates for each discipline, as well as transitions, and I came up with a total time of 16:42, and that's is with a walking average of 20 min. miles. I CAN DO THIS!

I WILL DO THIS!

My Kind of Crazy

It seems to me that being able to laugh at myself is a good quality. This disposition does not always come easy for me, but I try to recruit it when I can, because it sure beats the alternative, which is stressing out about how ridiculous or out of line I might be, or if I simply find myself taking myself too seriously. I'm laughing at myself right now, but I'm rather serious. You see, it's July 4th today...happy independence by the way. The other significance of this date is that it marks roughly eight weeks before I head to Louisville, Kentucky where I will take on arguably the most challenging, one day sporting events on the planet, in the form of an Ironman Triathlon. I'll be called to swim 2.4 miles, cycle 112 miles, and then run 26.2 miles. You probably knew this because you are reading my blog which is The Road to Ironman Louisville, 2011. You also probably also know that I've been struggling with my Achilles tendon, to the point that my run training has been, well, non-existant. In fact, I'm icing right now, I hope to aqua-jog later, and I will be attending my first session of Active Release Treatment tomorrow. In short, I won't be powered by my full potential, as an athlete who is well trained for such an event. This is something I'm laughing at myself about...but believe me, it's not funny. It's comical, but it's not funny.
My kind of crazy doesn't stop with a set-back like this. Oh no, my kind of crazy looks forward to the next Ironman I will do. Which one will I do? What will my time goal be?
The funny thing about all this Ironman stuff, is that it is the distance I am least suited for. I fair better relative to my triathlon peers at sprint and Olympic distance events, and I do a respectable job at the half Ironman distance, but here I am looking at which Ironman will be my fourth...before I even start my third! My kind of crazy is looking at doing another Ironman in 2013 while I'm icing my Achilles.
My kind of crazy doesn't just look at when I'll do my next Ironman, which I'm not really suited for, but it looks with wild eyes at the 2012 season. My 2012 triathlon season is in rough draft form right now. It mostly consists of sprint and Olympic distance events, but has one half Ironman distance sprinkled in the mix.
My kind of crazy is looking at taking on the Life Time, Toyota Cup, Olympic Distance Series, with it's championship in Dallas.
I'm not trying to wish my life away by looking forward to future events. I'm not trying to ignore my goal of completing Ironman Louisville this summer. Don't get me wrong, my eye is still on the prize. My focus is still lazar sharp, and my energy is in the right place, which is to get myself to the starting line of Ironman Louisville as fit and healthy as possible, to allow myself the best chance of reaching the finish line. However, in moments of time, I look forward with excitement and anticipation of what might be. The Road to Ironman Louisville is still being traveled, but that doesn't keep me from looking at the sights as I go. That's just my kind of crazy.

Peace.