Ironman Louisville
08-30-09
It seemed like everything just kinda fell right into place for this race. After my surgery the heeling process took forever. Through 3 threrapy sessions a week, and continuous training I just kept getting stronger every week. The doc told me I could start pulling with my left arm about 40 days out. That was also right about the time the second incident happened. Another crash, and I wont bore you with the details. It did hurt a little....
With this slight set back I inquired and found out there is no refund on Ironman races even with surgury and a doctors note. I decided to put my best effort into just getting through the race. Mindset was probably what was going to have to be the strongest to get through the day.
After arriving in Loiusville and getting checked in I wanted again get the feel for Ironman by getting charged up at the expo. This expo was totally boring, dull and not exciting at all. Usually there is an energy that grabs you while just walking around but this one was disappointing.
Friday and Saturday morning the swim course opened up and I had had to go check out the current. Just an easy up river and down river swim, but both ways felt like I was swimming into the current.
The rest of Saturday was relaxing in the room, checking in the bike and gear bags and then off to sleep early. The alarm never had a chance to wake me up, I was up early making coffee and getting my nutrition plan working. It was off to check the bike at 5 when Transition opened. Tires check, water check, Infinit Nutrition check, special needs bags check. Then it was a short walk to the swim start, body marking and when I arrived the line was already a mile long. I walked to the end and stood for a minute and decided that I know I could find someone to stand by closer to the front. After searching a while I found the other sharks closer to the front. This spot was actually closer to the front than I thought.
The pros went off at 0650 hours and the gun sounded for the rest of us at 0700 hours. After diving in and finding a rhythm it seemed like the swim went fast to the first turn. I had open water, and started to believe that this swim could be my fastest IM swim yet. I stayed out from the bouys 20 yards and sighting was extremely easy. I was in the clear for the entire swim. I traded stokes with someone for a while, but pulled ahead after the second bridge. I got clogged up a little getting out of the water, and ascending the stairs I glanced at my watch and I was shocked to see 1:11 It only took a second to realize that this time wasn't bad for training with one arm.
In T-1 pretty smooth thanks to the volunteers.
Out to the bike and a new course, a hilly course and what a beautiful course. I got out easy and wanted to take the first 20 miles easy since it was pretty much rolling except for one climb. Reaching the out and back portion I knew this was the stretch that had the largest hill. Decending the hill lots of speed, and fun 40+mph hanging on. Going down the hill I kept thinking and looking at the riders going the other way. Everyone one standing up and cranking hard. I hit the turn around and started back up. I am glad this was the biggest hill on the course. I then started pushing to get to the town of La Grange in my projected time. The town was packed with people cheering and having a blast not competing. I needed the crowds energy and I would see them again at mile 68-70. Again the course was rolling and beautiful. I know I could have pushed harder but I was controlled and jst kept telling myself that it was a long day. Passing the town the second time I told myself it was time to pick it up and the crown made it easy to really hammer through the next few miles. The first climb out of town I must have been spacing out cause I missed a shift and my chain came off. I was off the bike for maybe 60 seconds, which felt great on my legs. On the way back along the river I stretched and began to get my mind on what was next.
My nutrition was dead on for this race. I have give props to Infinit Nutrition. I rocked out 2 and 1/2 bottles on the bike. I also had 5 gels and all the water I could drink. No problems at all. I did take solids with me but never felt like I needed anything other than Infinit.
I'll take that 5:50 bike with hills. I know I will train for this race again and I will definately prepare differently.
T-2 uneventfull nice, smooth and was happy again with the volunteers.
I grabbed my gels, Buzzerk and was off. I ran the first two miles without tightening my shoes, and these first miles were the fastest of the day. I was running next to a guy who had a garmin and he said the mileage was on. My watch said 13:58, WHAT that was way too fast. I was supposed to be at 8:30's. Setteling in what a great day to run a marathon. I really never had any problems through out the run. I was comfortable, I just wish it would have been hotter so I could have passed more people. I did get to see some of the pros out on the course. The first loop felt like it took forever, but it was a pick up running down 4th street to the cheers of the crowd. The finishing video showed us running by Churchhill Downs. I still don't remember that portion of the course. The second loop I saw alot of people walking and moving slow. I walked through a couple of aid stations becuase of crowding, and starting back up was really never a problem. It just seemed that when I got back up to speed I was entering a another aid station.
What a great finish line, 4th street, lights, people music I even heard Mike say my name. Finishing time on the clock really through me off at first, 11:20 it was almost a let down. I then remembered it was a time trail start. I looked at my watch and it said 11:08, which made more sense. Metal, photo and then a quick sit in a chair near the porto pots for a while before I headed back to the hotel.
For my third Ironman it seemed like the initial stiffness and involuntary muscles tremors were the worst. It took a few minutes to gather myself and make it back to the hotel. There I got cleaned up, ate some pretzels, a bannana and drank some coffee.
Making it back to the finishline, drinking bloody mary's and watching other's finish was the bomb. All in all for what I went through this year during the training phase I will take this finish and hope for better next year. .
Saturday, September 26, 2009
Friday, June 26, 2009
Hot Hot
This weather is great training weather. The hotter the better, just keep drinking. Took a nice ride the last two days while the temps were mid 90's. I had two water bottles and an Infinit bottle loaded up. I made a water stop at a few small town to refill and the attendants thought I was crazy for being out in this weather. Oh well just another day closer to the race. Riding in these temps makes me not hungry on the bike even though I think of food all the time. I definitely needed to eat and felt in when I pushed the pace on the way back into town.
As of now I'm 66 days away from Louisville and I will be going into the race a little under trained. At least in my own thoughts.
WOWS is still going strong. The water temps are up but some still wore a wetsuit. There were 30 plus out to brave the waters. Someone stole my paddles so the makeshift shovel paddles did the job. A little heavy toward the end and blister started to form but we managed to get the course set up. I know I have said it before but swimming open water is the real deal. A different feel when you cant see a lane line and there are no turns. I can actually relax more, and when you find your rhythm or breathing pattern its much more enjoyable.
Thursday night and Tuesday morning fun runs are in full swing. Last night we had over 20 people attend. It was hot and buggy and the mosquito's were terrible as the sun started to go down. The fun runs are to get or to keep the Heyworth kids in shape for the upcoming cross season and also to give some folks an opportunity to learn how to run and maybe shed a few lbs.
While training in this weather just don't drink while training you must keep prepared all day. Just like I tell the kids drink drink and drink some more.
Train hard train smart
As of now I'm 66 days away from Louisville and I will be going into the race a little under trained. At least in my own thoughts.
WOWS is still going strong. The water temps are up but some still wore a wetsuit. There were 30 plus out to brave the waters. Someone stole my paddles so the makeshift shovel paddles did the job. A little heavy toward the end and blister started to form but we managed to get the course set up. I know I have said it before but swimming open water is the real deal. A different feel when you cant see a lane line and there are no turns. I can actually relax more, and when you find your rhythm or breathing pattern its much more enjoyable.
Thursday night and Tuesday morning fun runs are in full swing. Last night we had over 20 people attend. It was hot and buggy and the mosquito's were terrible as the sun started to go down. The fun runs are to get or to keep the Heyworth kids in shape for the upcoming cross season and also to give some folks an opportunity to learn how to run and maybe shed a few lbs.
While training in this weather just don't drink while training you must keep prepared all day. Just like I tell the kids drink drink and drink some more.
Train hard train smart
Saturday, June 13, 2009
ironman training 2009
Ironman training for Louisville has not been easy. With this type of injury/recovery I'm finding it takes several months to heel correctly. I'm getting stronger everyday and hopefully be released to swim in July. Right now I am swimming with the right arm only and I feel confident enough to swim the whole race with one arm. Masters has been helpful and 3-4 times a week now that track is over is helping.
The bike training is going fairly well. I feel I have a good base and my legs are stronger because of all the hill training. I have several longer rides planned the next couple of weeks and will report back.
Running is my strongest at this point. I have had a long run week this week with Sunday 10,Monday 15, Wednesday 19, Friday 20 miles. The 19 mile day I split 14 -5 hills and the 20 miler I split 18-2. My speeds and times stayed fairly fast, 7:30- 7:40ish with the exception on the Friday. I ran the Illinois Special Olympics torch run with fellow Police Officers so my pace was slower. I did manage to throw down several tempo miles the fastest being 6:16. This morning I thought maybe a little soreness but nothing except for the blister that appeared on my pinky toe.
Out for more
Train hard,train smart
Friday, June 12, 2009
Track Season ends
lil late but here goes. The 2009 track season comes to an end with some good news to report. The season was full of hard work and training and I will give it to the kids who kept up with the work outs everyday. Weather it was repeats on the track or repeats on the Apple hill they did as I asked with very little complaining and in the end it paid off with several PR's and state qualifiers.
I am proud of them and what they had accomplished this year. Throughout the year the track meets had every kind of weather and the Illinois winds. Times just kept improving. It didn't matter if you were a sprinter or a LD (Long Distance)kid. To get them to peak, physically and especially mentally at the right time is the key. The entire week prior to sectionals we worked strictly on mental toughness through visualization drills and strategy drills on the track.
At the sectional track meet there were 91 kids that qualified. No doubt the toughest sectional in the state. Heyworth qualified returning state champ Ben Asmus 400 and 200 and 4x100 relay. Kyle Andrea 100, 4x100 relay along with Ethan Wilson and Leon Peters as a team.
LD kids came away with PR's in every event. The fastest mile in the state as a freshman was 4:41 by Zach Quinn. That time would have qualified in 8 of the other 15 sectionals. Hayden Kingery PR mile 4:50 Matt Berry PR 3200 and Ryan Wilson ran a great race in the 800 and also had a PR. These guys put in the miles and it showed. There will be state qualifiers next year for sure.
At the state meet Ben Asmus repeated as the 400 champ, took 2nd in the 200 and the relay team came in 2nd. There were some state records that fell this year in just about every distance and Illinois has a tremendous amount of talent which everyone will see the next few years.
I am proud of them and what they had accomplished this year. Throughout the year the track meets had every kind of weather and the Illinois winds. Times just kept improving. It didn't matter if you were a sprinter or a LD (Long Distance)kid. To get them to peak, physically and especially mentally at the right time is the key. The entire week prior to sectionals we worked strictly on mental toughness through visualization drills and strategy drills on the track.
At the sectional track meet there were 91 kids that qualified. No doubt the toughest sectional in the state. Heyworth qualified returning state champ Ben Asmus 400 and 200 and 4x100 relay. Kyle Andrea 100, 4x100 relay along with Ethan Wilson and Leon Peters as a team.
LD kids came away with PR's in every event. The fastest mile in the state as a freshman was 4:41 by Zach Quinn. That time would have qualified in 8 of the other 15 sectionals. Hayden Kingery PR mile 4:50 Matt Berry PR 3200 and Ryan Wilson ran a great race in the 800 and also had a PR. These guys put in the miles and it showed. There will be state qualifiers next year for sure.
At the state meet Ben Asmus repeated as the 400 champ, took 2nd in the 200 and the relay team came in 2nd. There were some state records that fell this year in just about every distance and Illinois has a tremendous amount of talent which everyone will see the next few years.
Monday, May 25, 2009
WOWS
Its again time for WOWS (Wednesday Open Water Swim) Last week was the 2nd for the year and there were 51 peolpe who signed in and swam. That's a record up from 37 the Wednesday before last years Tri-Shark. There is an infux of new triathletes getting ready for this years race. For those who didn't know club put together the idea of having a PUPS program which provides the beginner triathlete training,information, and an enterance ticket into the race. For more information on the PUPS program go the club website: www.tri-shark.com
Since we have been having lots of rain and cooler weather the lakes temp is staying cold. Last week the new temperature measuring device said it was cold. 68-70 degrees. Wet suits are recommended but there are those polarbears that like to swim with out a wetsuit. During the first week we also had Chris Sweet speak to the members about the basics of open water swimming.
There are alot of activities that will be happeing at WOWS throughout the year. Stay tuned for more info
Saturday, May 16, 2009
long time
Holy *#&^ it been a long time for an update. Boston has come and gone and I am done feeling like a loser. The Shoulder is the big news. After the bike crash, surgery and a painful first 3 weeks post, my recovery seems to be going well. I have some painful therapy sessions 3 times a week and on a daily basis excercises to do. Sleeping is still tough, sore painfull I just cant get comfortable.
Right now there are letting me ride outside, but its tricky especially if the wind is a cross wind. The stabilizers are still getting there strength back. As far as mileage. Im behind but those long indoor trainer rides will help. I will find out on Monday if they will let me run again. Its been the longest time since I started this journey that I havent ran, six weeks. Swimming well I have been putting down some yards. Swimming with right arm only... I think I could actually swimm the 2.4 with my right arm and not be the last one out of the water. Depending on how the shoulder is coming along in August I may have to resort to that. During masters swims 3-4 times a week and no being the slowest person in the pool is, thats just cool..
I am still going to be cheerleading for the next few races. I dont want to push the issue and re injure something that is heeling fine. With just over 100 days til Louisville IM I think I cna get in enought traiing to fair well in the race.I am not setting a time goals for this one, I just want to finish.
Train hard train smart
Right now there are letting me ride outside, but its tricky especially if the wind is a cross wind. The stabilizers are still getting there strength back. As far as mileage. Im behind but those long indoor trainer rides will help. I will find out on Monday if they will let me run again. Its been the longest time since I started this journey that I havent ran, six weeks. Swimming well I have been putting down some yards. Swimming with right arm only... I think I could actually swimm the 2.4 with my right arm and not be the last one out of the water. Depending on how the shoulder is coming along in August I may have to resort to that. During masters swims 3-4 times a week and no being the slowest person in the pool is, thats just cool..
I am still going to be cheerleading for the next few races. I dont want to push the issue and re injure something that is heeling fine. With just over 100 days til Louisville IM I think I cna get in enought traiing to fair well in the race.I am not setting a time goals for this one, I just want to finish.
Train hard train smart
Thursday, April 2, 2009
out of boston
Yep, thats right Ryan Hall will just have to go at this one on his own. I was more than ready to run a 3:10 marathon PR but I had an incident on 03-16 09 while riding my police bike. Yes I am a police bike instructor and yes I am a good rider but good riders crash too. The crash injured my left shoulder and I knew right away that something was wrong, not just becuase of the instant pain, I also heard something tear. I managed to make it back to the Police Department and was hoping for the best. That night pain and no sleep made the decision easy to go have it checked.
Within two days I was laying still for an MRI and the results were not good. Two nice tears and the need for surgery. What to do about Boston 21 days away. I began to get depressed about all of the preperation. 4 days a week in the pool 50-70 miles a week running, and two days a week in the saddle, weights, p90x, and now done for what? Several weeks, months $^%#&^$ and a few other choice words.
Tuesday was my surgical consult, and the decision was made to cancel Boston and have the surgery now, so maybe with some good luck, therapy and all the right prayers I will be ready for the Louisville IRONMAN on August 30...So I sit here medicated, arm in a tight body sling typing this with one hand . My surgery was yesturday at 7:30 and I do not wish this on anyone and feel for those who have been through this before. They said I was in there for 2 hours. There are photos but haven't seen them yet. After being wheeled in the OR, I remember talking about missing the Boston marathon to someone and then the lights went out.
Waking up was tough I just wanted to stay but it felt as though they wanted to kick me out. The nurse kept coming in and waking me up. After awhile I was able to focus enough to get up and get out of there. How rough are the roads here in Bloomington/ Normal,Mclean County and Heyworth, holy #$%^. They really suck. I feel all of the bumps. I also have great respect for those who are unfortunate enough to go through life with a disability. Its the stuff like getting dressed, eating, buckling your seat belt and going to the bathroom, WOW. Good thing its my left shoulder.
Recovery and rest. I will be doing nothing for several weeks and then I hope to start some therapy to get me back to where I was. The goal now is to focus on whats 157 days out. Even if I have swim with my right arm only I will be in Louisville.
train hard, train smart
Within two days I was laying still for an MRI and the results were not good. Two nice tears and the need for surgery. What to do about Boston 21 days away. I began to get depressed about all of the preperation. 4 days a week in the pool 50-70 miles a week running, and two days a week in the saddle, weights, p90x, and now done for what? Several weeks, months $^%#&^$ and a few other choice words.
Tuesday was my surgical consult, and the decision was made to cancel Boston and have the surgery now, so maybe with some good luck, therapy and all the right prayers I will be ready for the Louisville IRONMAN on August 30...So I sit here medicated, arm in a tight body sling typing this with one hand . My surgery was yesturday at 7:30 and I do not wish this on anyone and feel for those who have been through this before. They said I was in there for 2 hours. There are photos but haven't seen them yet. After being wheeled in the OR, I remember talking about missing the Boston marathon to someone and then the lights went out.
Waking up was tough I just wanted to stay but it felt as though they wanted to kick me out. The nurse kept coming in and waking me up. After awhile I was able to focus enough to get up and get out of there. How rough are the roads here in Bloomington/ Normal,Mclean County and Heyworth, holy #$%^. They really suck. I feel all of the bumps. I also have great respect for those who are unfortunate enough to go through life with a disability. Its the stuff like getting dressed, eating, buckling your seat belt and going to the bathroom, WOW. Good thing its my left shoulder.
Recovery and rest. I will be doing nothing for several weeks and then I hope to start some therapy to get me back to where I was. The goal now is to focus on whats 157 days out. Even if I have swim with my right arm only I will be in Louisville.
train hard, train smart
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