wannabfast2

2012

2012-01-15T10:00:00.000-08:00

What does 2012 have. Well stay tuned and we shall see.

Been away from blog land for a while and lots changes since last post.I promise in 2012 I will write more. Illinois weather is upon us an indoor training is here. The race schedule for 2012 is in the works. The training regimen is switching gears from long iron distance races to shorter races. I feel the need for speed for a year then I will bump back up to a Iron distance race in 2013.

Also stay tuned for updates on Heyworth track season this year. The 2011 Cross country season went well and Heyworth saw an 11th place finish at State, 1st in Heyworth Cross Country history.

Lots to catch up on...

until next time
Train hard, Train smart

Heyworth track

2011-04-11T16:55:00.000-07:00

Just checking the calender and the State Track meet is 38 days away for the girls and 45 days out for the boys. The season seems so short and we have alot of track meets between now and then.
Heyworth has 3 meets this week and the meet tomarrow at CCHS will tell us where we stand in our training right now. The girls and boys are seated in the distances that they want to attend the state meet in. We will be running against some pretty big schools and some strong runners. Test number 1

This sport is definately mentally challenging for he LDks right now. They see improvement but being so young getting a grasp on what we are doing is difficult. They will understand eventually.

2011 Track Season starts

2011-04-06T04:48:00.000-07:00

The 2011 Heyworth track season has started off with a couple of really good meets. The weather hasnt been to bad but the winds have played a part as it usually does. The long distance kids (LDKs) are geared up for a good season. Most of the boys coming off a tough and long basketball season. They jumped right back into the runners lifestyle and started putting in some quality miles. We only had 2 weeks of practice before spring break and another week until the first meet.
The first meet went as expected. I told the LDKs this was just a meet to see where we were physically and it proved to be some slower times for those who haven't pushed in practice.
After that first meet the kids realized that if the goal is to go to state they better start working hard. This past week I saw a big improvement in the desire to work hard.
Monday's workout 1 mile warm up, 1 mile at 85% out to the HILL, which has a nice even 3% grade, and then some good efforts on the hill for 20 minutes.
Our HILL is a great spot for training. The grade 6 to 8% and is marked off at 200 and 400 yards. At the top it has a false flat that really makes the kids strong if they hold the same effort.
During the 20 minutes they had strong efforts up and easy back down the hill.
While writing about our season I will only use first names or nicknames so here's a LDK roster.
Matt (Sr), Zach (Jr), Tim (Jr) Eli (Soph), Cade (Fr), BK (Fr) Kyle (Fr)
Hanna (Sr), Jess (Sr), Sam (Jr), Sara (Jr), Nicole (Soph), Kaley (Soph), Ally (Fr) Ginny (Soph)

A few of the LDKs had a big meet last night and I'm proud that we had such success after the HILL workout. Zach and Hanna both did 3200 relay, 3200, 1600 and 1600 relay.

Zach ran smart races and concentrated on the last 800 of the 3200 and pulled away for the win. 10:52 First mile was a 5:30 so it was a negative split race as well. Cade 10:56 and Tim 10:57 came through with a strong 2nd and
3rd place finish. They too were strong in the last 800 and stayed with Zach until the last 200. Matt always races strong and finished with 11:21

In the 1600 the lead pack was tight and was another strategy race. The pace was slow 1:13 for the first 400. After the the second lap CCHS took over the pace and pushed. Zach was relaxed and and BK fell off the lead pack with 600 left. Kyle ran another great race and is improving with a PR in just about every race. Zach took over with 400 left and got on pace. He began to push with Eureka and CCHS with him down the back stretch. At the 200 mark Zach did the PC and out kicked the 2 followers. Even with the slow first 800 he managed to run 4:52. BK finished 5:11 and Kyle 5:33 PR

On to the girls. Hanna ran great as always with this being her senior year she wants to do well so she is putting in some hard efforts. Her ran a 2:42 split in the 3200 relay but used this race as a warm up for the 3200 which she ran a 12:27 to win. The others Kaley, Jess and Ginny all ran strong races and finished 13:43, 14:04, 16:10 respectively.
During the 1600 the field was spread out behind CCHS and Hanna who ran 2nd until the last when she was passed by a shadow who she pulled through the wind for 4 laps. Hanna pulled 3rd running a 5:57. The others ran a strong race and are just starting to realize how important it is to work hard in practice. Nic 6:02, Kaley 6:12, Ally 6:31

Next is Tremont and some more training. State is only 39 days out for the girls and 47 days out for the boys.

True Victory is Victory Over Oneself

im back

2011-03-25T00:43:00.000-07:00

Its been way to long blog land. I have been extremely busy, but training and racing have been right on so far this early in the year. I have lots to catch you up on not only in 2011 and 2010 as well. I won't go back to far into 2010 just to Ironman Cozumel.

2010 was supposed to be a year for racing a few smaller races but I found myself needing / wanting another Ironman. So in June I found that Ironman Cozumel still was open for entry. A destination race sounded awesome, especially since it was being held in November, a cold time here in Illinois, and it would be hot in Mexico. I had never been out of the country before so my passport was ordered and plans were made. I'll be posting a race report soon. I will say that it was a great experience.
Onto 2011...
This year my "A" race is Ironman Wisconsin. The race is being held on 9/11, the 10th anniversary of the day the world changed forever. I plan on putting everything on this race, as I do with all the ironman races, but I'm hoping this one will be different. I'll post my race goals so everyone one can see and I'm sure some will even remind me from time to time what they are.

So far this year I feel really strong in the pool . I have been spending 3 mornings a week in the water and I have been staying consistant with 10,000 to 15,000 yards a week. I have realized that I have only been swimming for 6 years and I still have a lot to learn. I will say that I'm getting faster.
Biking is what I'm really gonna have to concentrate on. Leg strength is a weakness and being aware of this will push me through of this early strength phase of training. Hills, hills, hills gotto love them.
I recently had the opportunity to hammer some miles in the hills of Nevada. I took a 6 day trip to a triathlon camp put on by the Boise Aeros, a tri group out of Idaho. I quickly found out that my Illinois legs needed some help up some of hills/mountains. I was humbled on the fast day of camp. Everyday started with a nice 5 mile run, uphill to Starbux. What a great way to start the day. After breakfast we would head back to the casino and get ready to ride.
A cool ride the first day, sleeves and long pants were definately needed. Since the weather in Illinois had been nasty in January and February I had only ridden outside 1 time before this trip.
Day 1 turned out to be a 60 mile day with close to 5000 feet of climbing. The following days were just as tough. Weather it was a 40 mile day or an 80 mile day I began to get more comforatble with the climbs.
Getting back to the flatlands of Illinois the weather has really put a hurtin on outside riding, unless I was to wear multiple layers.
Come on weather change for the better.
Race reports will be posted soon on Cozumel and St Pats 5k.

Ironman 2009

2009-09-26T05:30:00.000-07:00

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. .

Hot Hot

2009-06-26T03:42:00.000-07:00

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

ironman training 2009

2009-06-13T02:45:00.000-07:00

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

Track Season ends

2009-06-12T03:24:00.000-07:00

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.

WOWS

2009-05-25T13:40:00.000-07:00

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

long time

2009-05-16T03:26:00.000-07:00

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

out of boston

2009-04-02T12:15:00.000-07:00

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

St Pats 5K

2009-03-17T04:40:00.000-07:00

Great day for just blasting away at for most the first race of the year. Started out by hanging with the ORRT out in the parking lot talking race strategies and then went for a good warm up. Starting to get pumped up when race time comes.

Bill Read really puts on a good show and when I run by him while warming up he asked where the Bloomington Police car was this year... I said I don't know did you call, and he said " No" By the way its was 12:54 six minutes till the gun. I located a phone made the call and a short time later there was a Police Officer to lead us.

High fives to ORRT and the horn blows. As we blasted away the first mile Ryan and Mike were still insight, 5:31 What? and with that I know I will be slowing throughout the second mile. Turning around on the Boulevard I got a glimpse of what might catch up. Next thing I know here comes Emily and Carly Pederson. I ride for a minute and it was a nice surge. Mile 2 passes and I hear 11:26 still holding a 5:42 pace. Just then I could feel a pack closing or were they there the whole time, I dont know. Headng back to the east of Croxton I get passed by Doug Rosen and he is the only one I know infront of me now in my age group. Then Seanan and Nikki pull up and I grab a hold and just stay there. The last stretch was nice, a little tail wind for the push home.

I kept telling Nikki it was time to go since we both just got passed. I pushed till the end and came across the line 18:34 good for 3rd in my age group.

I'll take it since speed work has not been on the training schedule. I want to thank Mitch and Ryan for all you do and to the ORRT members everyone had a fast day. Good job

Next for me Boston

Train hard, Train smart

David

Training now

2009-03-15T05:34:00.000-07:00

Well its 5 weeks from Boston and I feel pretty darn good. The miles are back up and the calf is fine. Today I will start out with a fast 3.1 for the St. Pats 5K and then onto 17.0 more at a more manageable pace. Today is my second of 4, 20 milers and I am looking forward to just being outside. The weather still has been cold and that just puts a damper on training. I don't mind running in the cold, but I feel much stronger physically, and mentally when its warmer. Most folks complain about training in the heat, I on the other hand love it hot. Bring it on mother nature...

Swims are going great. I feel that the 4 days a week in the pool have been paying off and the races this year I hope to reflect just that. 3-4 master swim workouts a week and on occasion a Sunday long easy swim have me feeling more confident that my times during the swim portion of my races will dramatically kill the last couple of race swim times.

Biking will pick up and has too. I have been outside 1 time and that was a short ride, about 45 minutes but I did hill repeats. Riding on the trainer a few times a week isn't going to cut it, but the rides I have been doing are all strength rides, pushing big gears at medium cadence rate.

Post race ritual is in full swing today. Eat,relax, get ready and run.

Train hard, train smart

Tri Essay

2009-03-15T04:53:00.001-07:00

The following essay was researched and written by an Illinois Weslyan student/athlete, Kirsten Pufahl. She contacted the Tri-Shark triathlon club for information for her research entitled " A glimpse into the lives of Ironmen." I met Kirsten at a Thursday night indoor bike session and she was enthusiastic about the research into the lifestyles of tri athletes. She was so enthusiastic she brought along a barrowed bike and joined in on the workout session. By the way, by far the hardest of all of the Spinerval workouts. "Bending crank arms".

She persisted, completed the workout and then continued with interviewing the group. I found Kirsten to be an interesting person and she fits in well the triathlon community. She already has an athletic background being a distance runner for the University and will join the ranks of being called a Tri athlete in June, when she will be participating in the Tri-Shark Classic. The Classic is a sprint distance triathlon which is to be held at Comalara park, and will consist of a 600 yard swim, 13 mile bike and a 3.1 mile run.

Just with the short meetings with Kirsten I have the confidence to say she will complete the race and get a true feel for what a triathlete is.

Enjoy the tri essay:

Tri-Shark Triathlon Club: A Glimpse into the Lives of Ironmen

The difference between the impossible and the possible lies in a man’s determination
. -Tommy Lasorda (Athlete and Sports Manager)

Introduction
Local triathletes are able to find each other, support one another, and come together through the Tri-Shark Triathlon Club. The Tri-Shark Triathlon Club is a Bloomington, Illinois based organization founded in 1994 with 501 (c) 3 not for profit organization status. The club offers various opportunities to its members through networking and providing access to experienced and knowledgeable triathletes. The group also provides group-training opportunities, social events, and hosts two triathlons each year. The organization is comprised of roughly 180 members from around the area who vary in experience, skill level, and age. The club’s mission statement clearly explains their purpose and goals: The mission of the Tri-Shark Triathlon Club is to promote all aspects of the multi-sport lifestyle. The club serves athletes of all ages and abilities in Central Illinois by educating and informing, organizing multi-sport competitions, and coordinating group workouts. We seek to provide a fun and supportive team environment that assists each member in achieving their personal goals. (The Tri-Shark Triathlon Club Website: http://www.tri-shark.org/TriSharkClub2/)
I utilized the Tri-Shark Club as a lens to look into the lives of triathletes, specifically those who have completed an Ironman or are in the process of training for an Ironman. The Ironman triathlon is the pinnacle of triathlon competition. It is sponsored by the World Triathlon Corporation and consists of a 2.4 mile (3.9 km) swim in open water, 112 mile (180 km) bike, and 26.2 mile (42.2 km) marathon run.
While working with Tri-Shark members Ryan Case, Mitch Slater, and Dave Quinn, I uncovered substantial truth opposed to the myths of the Ironman. These three triathletes shared their experiences and what it takes to undertake the task of training for and competing in an Ironman triathlon. Amongst the physical demands of the sport, Case, Slater, and Quinn addressed the issues of weather, time commitment and balancing various life obligations with training, and expenses as we discussed what was involved in being or becoming an Ironman.

Assumptions and Early Hypotheses
Before conducting research through literature review, participant-observation, and personal interviews, I had my own assumptions and hypotheses about Ironmen. I learned many of my beliefs were typical connotations attached with the Ironman triathlon and its participants. I am glad I have gained the truth about the sport and its athletes through working with a select few of them. The Ironman triathlon is often portrayed as and thought of as an impossible feat that only Herculean men attempt. Mitch Slater immediately corrected this idea. He stated, “The most common misconception is that it takes a Herculean effort to finish an Ironman.” Slater went on to explain that if you put in the effort and time and are disciplined, almost anyone can complete an Ironman. He finished this idea off by describing the ability to finish the race as a mindset more than athletic ability. This statement also proved my second assumption to be false. I had always believed that Ironmen were the most athletic and strongest people in the world. Research and literature review further falsifies this idea. Jayne Williams’ book, Slow Fat Triathlete: Live Your Athletic Dreams in the Body you Have Now, explains how people can go from out of shape, undisciplined, and unprepared to racing a triathlon, possibly reaching Ironman level competition. Williams recounts her own epiphany with the idea of training in her not-so-lean body after watching a friend during a triathlon. She thought, “Hey, I could do that…he’s a real human being…” (Williams, 2004).
I have to admit, I also always believed Ironmen were a little crazy to train so intensely in three sports (swimming, biking, and running) while still maintaining their everyday obligations, such as work and family. I try to imagine the agony of an Ironman triathlon, and I can’t. I cannot comprehend the reality of physically exhausting my body by swimming 2.4 miles, biking 112 miles, and running 26.2 miles in the cutoff of 17 hours. After thinking about all of this, I always thought it was a task people intended to tackle once in their lives, but I learned the contrary. Many who compete in Ironman competitions come back again and compete multiple times. It becomes an addiction. As Kara Douglass Thom observed in her compilation of first time Ironman experience stories, “Of all the Ironman athletes I talked to while compiling this book, not one of them said they would never do another. Not one. The compulsion, I believe, isn’t in the exercise; it’s in the emotion” (2001). Upon working with Case, Slater, and Quinn, I realized they weren’t crazy at all; they are all extremely dedicated, motivated individuals with a continuous ultimate goal in mind. This is a passion of theirs and through Tri-Shark they are able to encourage and support one another in their individual endeavors. Gordon Byrn and Joe Friel emphasize the “power of belief and the share of mind” in their book, Going Long: Training for Ironman-Distance (2003). The support system these athletes find in each other allows them to believe and share their minds.
Reading literature on triathlons and Ironman triathlons helped formulate many of my questions and inquiries. I found a pattern in the emphasis on discipline, commitment, time management and the difficulties of balancing other obligations with training. These issues and topics were prevalent while talking with my own consultants. It was very obvious these are some of the main concerns Ironmen deal with. Addressing these themes also lead to discussions involving weather and training difficulties and the expenses of the sport, which are also other key matters of triathlons.

Ethnographic Methods
Throughout my research I employed various ethnographic methods. I used participant-observation the most with the Tri-Shark Club. I believe I was able to gain a true insider’s point of view by using participant observation. It allowed me to witness what the members of the group were explaining to me. It was the best way to understand what I was being told.
Every Thursday night, the Cases host a trainer ride in their garage. Any Tri-Shark member is welcome to join as they set up their bikes on trainers to make them stationary. Case projects a Spinervals workout video on the wall as the group’s evening workout. The Cases’ host these workouts throughout the winter and colder months of the year, as athletes are unable to bike outdoors due to weather restraints. I sat in on these workouts every Thursday and participated in the last one I attended (Figure 2).
While I observed the biking sessions I was able to ask questions and informally talk about triathlons, training, Ironmen, and any tangent that arose. I gathered a bulk of vital information during these sessions. I also understood the depth of the workouts a bit more once I joined in and could barely walk the following day due to soreness. However, it was worth it as it showed I was serious to experience it myself. I also joined Quinn in the Shirk pool during one of his Sunday swim training sessions. Once again, I realized the commitment these athletes have, as I was exhausted after 15 minutes (Figure 3).
As a distance runner, I understand the concepts of these athletes, such as determination, drive, focus, etc., but to apply all of these aspects to three separate sports is what amazes me.
I chose to work with and interview Case, Slater, and Quinn for various reasons. I chose to contact Case because he is the President of the Tri-Shark Club. I figured he would be able to provide me with the information I needed or help me find other contacts if he was unable to help. Fortunately, he was willing to help my cause and informed me of the biking sessions, answered my questions and emails, allowed me to interview him, and provided support for my project. Another reason I chose to work with Case was because he has completed one Ironman. Slater was at the first biking session I attended and seemed willing to participate in my research as well. He attended every biking night I went to and also answered all of my questions and allowed me to interview him. He is also in the process of training for his first Ironman. Quinn was my last consultant as I met him at the last biking session. He was also a big help with my research. I interviewed him along with Case and Slater, talked with him about his Ironman finisher pictures, and worked out with him. He is also an Ironman, as he has completed two, and is in the process of training for his third race.
I conducted most all of my interviews at the Cases’ house during and after biking workouts. During the workout, the interviews were much more informal. We talked and discussed a variety of topics as I allowed tangents to take their course. After bike workouts, I focused on more specific questions I had and took notes and wrote down quotes. On a typical Thursday night bike session I spent about 2-3 hours with the group. The use of Quinn’s archival finisher photographs (Figure 4) provided further insight, as these are some of the most meaningful pictures he has. I also reviewed the pictures I took and ideas that I thought would be useful in this photo-essay with the group. I opened the floor for suggestions and ideas from the group and made sure my ideas were on the right track.

Presentation of Data
Along with the physical demands of the sport, Case, Slater, and Quinn addressed the issues of weather, time commitment and balancing various life obligations with training, and expenses as we discussed what was involved in being or becoming an Ironman.
Weather
All mid-westerners know the weather is very unpredictable throughout the year. However, Case, Slater, and Quinn don’t let that stop them from training. All three men agreed training for an Ironman should consist of at least one year of training. With that in mind, they are bound to run into trouble with the weather and their desired training. Therefore, they act accordingly. They are able to get their bike workouts in with trainer rides in the garage, indoor swims in hotel pools or the Shirk center, and run outdoors or indoors depending on the severity of the weather. Case explains, “We get a maximum of 6 good months of training weather in the Midwest. We spend 4 months in the garage and complain about the weather…but we’re each other’s support group” (Figure 5). Furthermore, Case explained the consequences of wind, cold, snow, and ice in conjunction with triathlon training. Slater and Quinn also gave insight about the harsh mid-western weather. They discussed the inability to practice swimming in open water during the majority of the year. They resort to pool swimming for that portion of their training (Figure 6).
Juggling Time
The time commitment attached to training for an Ironman was by far the biggest issue of the sport. Case described it as “a full-time job, you need to learn how to juggle everything.” Slater explained the difficulties of finding a balance between hours training and the rest of life such as work and other social obligations. Quinn is also very familiar with this issue as he balances his training regime with his work as a Bloomington Police Officer and as a husband and father of three. He stated, “It [training] takes time away from family life…you have to get your schedules down, you get up at 3 a.m. if you have to so you can still be there for your kids.” Learning time management is a major skill necessary for balancing all of these things. Also, having a plan and schedule allows these athletes to accomplish what they need to do. Case and Quinn exemplified this idea as they fit a run in after a Thursday night bike workout (Figure 7).

Expenses
Being a triathlete and competing in triathlons can also get very expensive. There are a lot of things that are easily forgotten when taking into account the expenses of the sport. Starting with the necessary gear, Slater listed off the minimum requirements along with some optional gear: goggles, swimsuit, wetsuit, tri shorts, swim cap, bike, helmet, shoes, bike pump, spare tires, bike shorts and jerseys, maintenance fees, race belt, and water bottles. Fees for pool usage and/or club membership also need to be taken into account. Slater also explained that the quality and level of equipment also plays a role in how expensive the sport is. For example, a person can use more basic bike but it can be specialized with things such as pedals and tires. There are also options regarding low to mid to high-end quality and accessories, so it does vary from person to person. Slater mentioned the most common bike used in Ironman competition is between $2,500-$3,000.
The costs don’t end there however. There are registration fees, hotel rooms, travel costs, and food. Case and Slater estimated a conservative cost of the weekend of an Ironman race to be between $1,000-$2,000. This also takes into account unexpected costs, such as finisher’s gear with the Ironman logo and race information on it, and other costs such as family or spouse travel and room and board.
General Data
Aside from the pressing issues of Ironman, Case, Slater, and Quinn had some other information to add to the proper portrayal of the sport and their relationships with each other. All expressed the family type atmosphere of the triathlete community. Everyone knows everyone’s families; it is a family atmosphere. The members also hang out with each other and drink beer together on occasion. Slater emphasized, “[Training, Ironman, Competing] is not part of your life, it’s a lifestyle commitment.” He continued to say the members have such a good relationship with one another because they have like minded characteristics and like to live an active lifestyle. Quinn’s statement supports Slater’s testimony as well. He states, “Tri people associate with other tri people. The triathlon community is supportive of everyone who comes in, it’s not like other professional sports…pro triathletes will talk to you
about anything, which is the biggest difference between triathletes and some other athletes.”
I also inquired about the trend of getting a tattoo of the Ironman logo after completing and Ironman. Case declared after completing an Ironman it is “a rite-of-passage” to get the emblem tattoo and he has an appointment to get his done (Figure 8).

Data Analysis
The data I collected from my studies refutes my preconceived beliefs about Ironmen. My misconceptions were proved to be false through literature review and first hand experiences while working with the members of Tri-Shark. I think the ideas I had prior to this research were produced solely on advertisement and marketing in magazines and the media. The Ironman is viewed in a very different light when receiving information from second hand sources.
I believe the members of the community I worked with portray “typical” members of the community as a whole. They all expressed similar ideas and beliefs, which were in conjunction with my secondary literary sources. However, there are characteristics that do separate this group from mainstream America. As discussed earlier, the amount of dedication, time management, focus, and determination these athletes put on the table greatly exceeds that of a mainstream American. These athletes have gone though things that have changed the way they think or feel about things and many mainstream Americans will never know what it feels like to do what these community members have done. These community members have many positive attributes and high character qualities that separate them from mainstream America. If you ask me, that is definitely not a bad thing.
I feel the members of this group pass on these characteristics through support and encouragement. They don’t discriminate against the inexperienced triathlete or the person who is experimenting with the sport. Through their guidance and assistance, the community naturally draws people in. People are in search for the relationships that develop within this community. I can personally say this is true. After working with the Tri-Shark Club, I will be competing in my first triathlon this summer with the help and support from those I worked with on this project. I admire the work these individuals put in day in and day out. It might not take a Herculean effort to complete an Ironman, but it takes a hero in my book to accomplish the tasks these athletes undertake daily.

Conclusion
At the beginning of this project I set out to uncover the aspects of the Ironman that are not necessarily publicized. I wanted to know who did them and why and what challenges they faced. I learned that they are everyday people. Slater even described them as the Ironmen next door. They don’t consider themselves indestructible, but real human beings, not much different from anyone else. I feel I accomplished my goals in what I wanted to learn about Ironmen and exceeded them. The members of Tri-Shark I worked with were extremely open and also interested in what I was doing as well, which helped a lot with my research.
The only bias I can think of that may have entered my research is my background of distance running. I am familiar with the concepts triathlons embrace, but in a different way. Even though running is incorporated into triathlons, it is still a different sport and I needed to remind myself of that on occasion. Overall, I don’t think this bias affected the research much, if at all. It may have provided me with further inquiries as my training is in only one aspect of their sport.
While I am happy with my findings and the information I gathered, I didn’t quite get to everything I would eventually like to learn. I think for future studies, it would be interesting to look into the male to female participation and the various levels of triathlons. There is a wide range of the sport and it encompasses a variety of people. I would like to learn more about people’s motivations and reasons for getting involved with triathlons.

Work Cited

Byrn, Gordon and Joe Friel. (2003). Going Long: Training for Ironman-Distance.
Boulder: VeloPress.

Thom, Kara Douglass. (2001). Becoming an Ironman: First Encounters with the
Ultimate Endurance Event. Halcottsville: Breakaway Books.

Williams, Jayne. (2004). Slow Fat Triathlete: Live Your Athletic Dreams in the Body
You Have Now. New York: Da Capo Press.

I'm Back again

2009-02-04T05:47:00.000-08:00

Man what a last few weeks. I had a glitch in training for Boston, but now I have healed and I'm back running again. The injury to my right calf I believed was caused by running on a treadmill. At least thats what I'm blaming it on. 3 weeks ago I was running a fast tempo 6 miler when I felt a slight twinge on the inside of my calf. I kept going and like normal I picked up the pace with 800 to go. Right close to the end of the run the twinge turned to pain which I could usually run through but this was different. It felt as though someone stabbed me in the calf. I jumped off the treadmill and walked it out and the pain seemed to subside.

Throughout the rest of the day I felt extremely tight and bruised. The pain was still there as well. So now being 14 weeks out from Boston I had to make a decision to take a few weeks off or gut it out. I still continued my swim schedule and added a few easy bikes with nothing but spinning. Learning from experience is me and after a week of not running I wanted to see how it felt. I went outside is sub zero weather and ran an easy 3 miler. The dullness was not bad during the run but after and into the evening the pain seemed to subside. Yes could it be just a wierd phantom pain and I could get back my mileage, NOT. The next day I tried another 3 miler and felt the pain coming on before I finished. That night I decided that it wasn't just a phantom pain I needed time to heal.

So going from 50 miles a week to nothing is tough. Luckily the kids are in the mist of basketball season and there is a game practically everynight. I was still able to swim, moslty pulls and puching off with the left leg, and trainer rides easy easy easy. A full three weeks without running thats a first.

Monday, I set my sights on a 3 miler and I went slow and concentrated on my form. Yesturday a 5 miler and I sure can tell that I took 3 weeks off. Toward the end I started getting back in the grove. I wanted to just run easy 8min to 8:30 miles and keep the heart rate down. Which worked for the most part. I had to deal with the frigid weather 11 degrees wind chill 0. The run went well I averaged 8:05 with no pain what so ever.

This next week or so will strickly be vamping back up the mileage. Nothing to crazy. I will run a 10 miler on Saturday maybe add some speed work back in next week.

Boston is now 11 weeks away. My goal now is to finish and enjoy the race. I wanted to blast out a new PR but we will see when the race closes in.

Train hard, train smart

2008 into 2009

2008-12-31T11:22:00.000-08:00

Today is the last day of the year. I just fininshed my last workout for 2008: 3 sets of circut weights and a progressive 3 miler, 7:00 6:30 6:00. and a warm up and cool down. That was all my schedule called for. Next year is tomarrow and there will be good things to come.

As far as my training and race schedule it will be geared toward 2 main races and possibly a third if the second race goes well. Goals for 2009: Boston Marathon, Louisville Ironman and KONA ? That would be the ultimate challange and achievment at the same time. I can do this if all of the planets are inline and everyone else in my age group has a bad day or I just rock for all three events. We shall see.

This past year found short races, The Rockford Mile 5:14, to the long races St. Louis marathon 3:24, Memphis Marathon 3:19 and Florida Ironman 10:59 and just about every distance in between. Everyone of the events had its ups and its downs, and I have learned from every minute of every race.

Even though this years over there will be memories to live by, stories to tell and experiences to learn from. All in all life is good and it only gets better.

Until next year

Train hard, train smart.

cold ice snow

2008-12-20T15:32:00.000-08:00

This weather is killing me. Ice snow sleet craziness and I'm running on a treadmill. Man thats sucks. The cold dosen't bother me at all, but I would rather see it hot. This fisrt week of 18 on my Boston training went well. I am gonna keep to Hal's advance training schedule and still manage to keep biking, swimming and 3 days of weights. This is gonna make me even stronger when my Ironman training really kicks in.
Tonight its supposed to drop to -0 and with the wind -24. An I have to work out in the crap. Oh well it toughens ones spirit.

Train hard, train smart

Boston bound after a PR

2008-12-08T09:13:00.000-08:00

On Saturday Dec 6th, I woke up in Memphis and decided to run a marathon to see if I could qualify for Boston Marathon 2009. It just so happened the that the St Jude marathon was on that day. After 2 cups of coffee, protien bar and bannana I set out to find the start line. I located the pace group 3:20 and stood by for the go signal. While waiting there I introduced myself to some folks and stretched for a bit. At 8:00 the horn sounded and we were off.

This group I had joined were from all walks of life and had one thing in common for the day. Reaching the same destination in the same amount of time. The first several miles the group of 25 or so stayed together and chit chatted back and forth. Every once in a while, one of the leaders would give words of encouragment or tell us what terrain was ahead, right turn, left turn, uphill, downhill ect.

At mile 12 we lost several folks who were just running the half marathon. From here the numbers just started to dwindle. The pace was still right on track when we passed the 13.1 mark 1:39:38 still averaging 7:37 per mile. At this point I was feeling comfortable and strong. I almost made the decision to pick up the pace to see what I was capable of. But then again I remember my last two attempts in St. Louis. I came back to reality and just continued with the group at the same pace.

Mile 18 came and went with the exception of the group now consisted of 10-12 people. The pace still the same and it was time to start on the Infinit nutrition bottle that I had carried for the last 18 miles. Up until this point I had taken on water at every other aid station and 3 Power gels, at miles 5, 10 and 15. I still had 1 more gel for mile 20. I sipped Infinit on a couple occasions but I was saving it until later in the race.

I havent mentioned the course yet. Hills there are some hills in Memphis. The only other marathon course I can compare to is St. Louis. More hills here in Memphis and steeper. St Louis has those long drawn out inclines.

Back to the last few miles. Every once in a while I could feel that my innner right hip flexor was extremetly tight. When I felt this twinge, I shortened my stride and the feeling would go away. I really wanted to stretch out my stride with a 5 K to go. The pace group had the same Idea it seemed as though we were picking up the pace towards the end. After passing the 24 mile sign I took the last of my Infinit and through away the bottle.

At this point the group was less than 8 plus the two pacers. The final mile had two hills and the last was pretty steep leading into the Grizzlies stadium. I could hear the announcer saying names as they came across. I entered the stadium and turned left to the finish. I crossed 3:19:37. I did it... I made it to Boston on the 3rd attempt. 7:37 ave. per mile

The next few hours there was involuntary muscle tremors, bathroom visits and head into the trashcan after a cold piece of pizza. All worth it? YES

The day was a marathon PR by 5 minutes. I finished in 197th overall and 24th in my age group. I really want to see what kind of time I could get on a flat course. We'll see in the near future. Now this race season is over I will be gearing up for the 2009 season. The race schedule will be posted soon.

Train hard, train smart

2008-11-25T07:25:00.000-08:00

Ok whats next, well I decided to continue to utalize all the training I did and see if I could crank out a fast marathon. I chose Memphis St. Jude Marathon which is being held December 6th. There area few folks from the Bloomington Normal area going down so it should be interesting. My goal is to qualify for Boston so a sub 3:20 is needed. I will sign up for the pace group to be with others with the same goal. The last couple of marathons I haven't done this, but will get the push from the pace group this time.

After the Ironman I only took three days off. I met up with some folks at the track and started with a 2 mile warm up nice and easy. We the through down some 400s. Their plan was to do 20 of them on 2 minute intervals. I completed 10 and was feeling the effects of the race 4 days prior. I decided to bow out and just continue to run. I competed the day with a nice 3 mile cool down. Did I mention it was windy cold and rainy well it was nasty.

The next day I was a little stiff but not sore. I went out and did a just under race pace 8 miler. This felt pretty good to get back in a grove and stay there. Also since the race my nutrition has still been right on. Another thing that has changed is I am wearing compression socks, 2XU compression socks. i will not run or ride again without them. If you haven't tried a pair, order them and let me know. The test was the 8 miler I just mentioned. My calfs were sore as heck after that 8 and I blame it on no comp socks. The additional miles I am doing between here and the marathon I will be wearing them.

I have been running most days nothing less than 8 miles. I am feeling confident that this race is the race to qualify. I looked at the profile and there are some rollers and elevation changes. The last 5-6 miles looks the best DOWN HILL... Today is hill day... I am planning on running a 4 mile warmup, then 12- 1/4 mile hill repeats and a 4 mile cooldown. Tomarrow a track workout. Thursday Thanksgiving and onto a taper week. Taper this time I will continue with some high mileage until the last couple days before the race.

Train hard, train smart

Florida Ironman 2008

2008-11-17T08:12:00.000-08:00

Florida Ironman 2008

This year Ford Ironman Florida was jam packed with all kinds of excitment. The crew going down trained hard for what was to be a beautiful day to race. Arriving on Tuesday before the race we got in late so unpacking, checking out the condo and its views, was all we had time for.The Boardwalk Condo was the host site and this is he way to go. . Thanks to Tamara White for arranging such a spacious place to stay.

On Wednesday I was wide awake at 0400 hours, and off to get coffee and a few needed items at Walmart. I was back in the condo in time to brew a pot, watch the sunrise and collect my thoughts. So far so good.The way this Ironman experience had started. After unpacking and walking down to Ironman village which was littterally a stones throw away, we checked in for the race and was off for a swim. Swimming in salt water is effortless with a wetsuit. I had forgot after just a year how easy the swim was. The water was nice and around 72 degrees. There was one problem this year. A rather large sandbar had grown right infornt of the swim course. At low tide the water was 1 -3 feet deep and the sand bar was 25-100 feet wide. Everyone thought this was going to be a problem. and it proved to be for some including me. Maybe it will be gone by Saturday. No such luck.

The rest of the time before the race was spent relaxing and getting things ready, bikes, gear, transition and special needs bags. Ironman village was again such a cool place to hang out. The energy and excitment that is generaed from the athletes,spectators and vendors is an experience in itself. I wanted as much positive energy as I could get. The night before the race everyone pitched in and a good dinner of Chicken Marasala, salad,bread cookies brownies veggies WOW I had to stop myself from really pigging out.

Over all I slept pretty well until 0300 hours. I layed there for a minute and decided it was a good day to get up a do an IRONMAN. I got up made a pot of coffee and had my usual race breakfast. After going down and dropping off our special needs bags and doing the last minute checks with the bikes everyone came back to the condo and was just hanging out resting and relaxing. Nerves really never set in. At 0630 hours everyone headed down to the beach to get this Ironman started.

The swim strategy was the same, start to the far right ans stay out of eveyone way. This worked for the most part and added some distance
but I had open water on the first lap. The second lap I got caught up in the crazy stuff. At one point there was just no were to go and from the looks of some of the pictures no one was swimming on the outside of the bouys. some looked as if they were cutting accross the middle of the course. Oh well swim time did improve from last year but I know I would have been faster if there hadn't been the sand bar to navigate accross and there was a puking episode on first lap, salt water gotta love it.

Time 1:09:38

T1 was once again an experience. No place in the tent so I found a spot outside. I was right on time until mother nature called me. 9:56

Once out of the bike I got in my zone early and started my nutrition plan. I was passing people and for the first 40 miles and I may have been passed 12 times. and then all hell broke loose. I was then being passed by lines of 12-20 drafting off each other. I know sometimes its tough to resist the urge to jump on and take a ride. But I wanted to run a clean race. The new bike worked great and I saw several other Speialized bikes throughout the day and luckily I was passing them. What a difference a full carbon makes. I stopped once to again visit Johnny on the spot, but for most of the ride I was relaxed and stayed in my comfort zone.

Time 5:30:43

T2 5:45

Now its time to get out and pick off some people. I started out with a blazing first couple of miles and it felt good. I told myself just to hang onto this feeling. I guess all the brick workouts did there trick. Mile 5 aid station Mother nature made me stop for a fourth time. I stopped and immediately my right hamstring knotted up. I massaged it and completed my task. Back to running it was about the turn around in the park when I realized that I forgot my Infinite bottle. That was ok I still had an extra gel with me so I took it. At the halfway mark I grabbed up my Infinit and gels and took of for another 13.1 The second loop I still felt pretty strong no leg issues and I strongly recommend checking out some compression socks. I saw everyone on the run, which gave me a boost of energy. I made it a point to grab sponges and water at evry aid station. I have to say the aid stations were great. Those folks handing you stuff, asking how you are doing, and words of encouragement always help. I enjoyed the last 2 miles the most. I picked up the pace and actually ran. I just wish I could hold that pace throughout the marathon.

Time 4:03:41

Total 10:59:41

Pictures and walk back to the condo. I skipped the food tent this year. My gut wasn't feeling so good. I went back too a deserving shower and layed down for a few.
After an hour or so I began to feel better and I had my first beer. The finish line this year was pretty awsome. The crown stayed cheered and danced until the last finisher came across. The next couple of days was relaxing beer, pizza, beer, oysters, beer, banquet. I forgot beer, beach, beer jacuzzi. I'm sure you get the picture.

In closing Ironman makes for a long day but what it takes to get there is what counts. I had a PR by 38 minutes, which is good in anyones book, but it was only a few minutes after the race when I began analizing what I could do to better that. Is this addiction or competitive spirit. My guess is that it's both. There will be more training in the near future which leads to more Ironman finishes.

Thanks to all who had a part in this adventure.

Next

Train hard, train smart.

count down

2008-10-25T05:18:00.000-07:00

I haven't had much time to sit down and write these past couple of weeks. I have been busy with cross country and trying to keep myself busy during this taper period. I have 7 days to the big race and looking at the clock right now, 7 days from this minute I will be 22 minutes into the swim. What a ride its bee this time training. I had changed and tweeked a few things during training and I feel extremetly confident and strong.

The weather here in Central Illinois has been a bit on the cool side. Last week on a cool 40 miler I noticed I wasn't dripping with sweat even though I was pushing fairly hard. I have gotten used to gauging how much I replace fluids by how much I loose. So I have done three heat simulated rides this past week and 1/2. This consist of riding on the trainer, high cadence with extra clothes on. These sweat sesions felt really good. Time wise the first was two hour ride and the next two just one hour rides. This to was a perfect time to practice my transitions right into the run.

The second count down is cross country count down to State. Today 10-25-08 is Regionals over in Monticello. Bus time 1045 hours. The kids are ready for a fast day even though its a bit on the cool side and it has rained for the past two days. On Thursday we took the kids over and ran the course. Tihs was actually my first time on the course as well. Its located in Allerton Park, a beautiful setting thats going to give the kids serverl terrain changes. There will be some extremely tricky areas that the pace will slow but this is regionals there will be fast times. The kids enjoyed running easy and getting used to the course or at least there are good fakers becuase the main reason for going was stopping and scarfing down a ton of Pizza at Monical's on the way home.

Next week Sectionals on the same day as Ironman Florida. 11-01-08 My day will be a bit longer than the kids but I will survive off the positive energy the kids bring. The state meet 11-08-09. That is the day the kids have been training for. The kids have put in the time, effort and the peak of training is here. Three hard races left, go the the well races, run like an animal races, make it hurt races. I tell the kids its lasts only so long, then its over you can't go back and put more into it now so leave IT out there.

Train hard, train smart

New machine

2008-10-06T05:55:00.000-07:00

Here it is.. Finally I have the right color and set up. Last week the frame came in and was built up. I have ridden the bike 3 times and everything seems to be good. The fit is perfect and now I will build my confidence up the next couple of weeks. I have a long ride today to test ths fit comfort. It shouldnt have changed but it will be tested.

Race wheels look great and they are fast...

IRONMAN 30 days out

2008-10-03T02:26:00.000-07:00

It has been a while but, there is a great reason. Some long ironman training days and cross country have taken all my time and energy. The first good news is the new bike is built and I can't wait to throw down some miles with it. That was a grueling ordeal, but after going through three frames to get the right one it is going to be worth it. It will be a fast machine.
WOWS is still going strong last week we had a cookout that brought out some 14 swimmers. The numbers are down but there are only a few of us that are still training for races. Ironman world championship, Florida Ironman and Arizona Ironman are still left this year. The air temps have only been in the 60's for the last couple days so the water temps are going down. Wet suits are definately needed, unless you are a polar swimmer.
Runs have been going great. I feel really strong right now and plan on feeling this way after that 112 miles. This year the goal is to take several minutes off of last last years time. a slow but with no cramps or problems 4:30. This year I wiill be under that time and the goal < 3:40 I feel at this point in training this time or better is do-able.
The swims have been fun but hard work. I wish I would have started swimming earlier in life. Right now I have the confidence to kill last years time of 1:10. But not worring to much about burning all my energy during the swim. I want a comfortable and smooth swim this year. If I'm out of the water faster than last year then thats good. My time in the pool has paid off. This years strategy is the same, start out to the right and angle in toward the farthest bouy. This adds 50 or so yards to the race but keeps me out of the washing machine for the most part.
The bike as I said before a new ride his year will definately make me faster. Accompaning the new bike are some race wheels. 100mm Blackwells and I went to tubulars this year. A big difference in frames full carbon compared to alluminum is like a Caddy compared to an old pick up truck. The 30 or so rough miles headed back into PCB will be a breeze. Hopefully that 5:37 will be smashed this year. Just having the confidence on the new bike will take off several minutes. Another training aspect that I changed was I'm watching my cadence and heart rate instead of speed. This is a simple change but has worked out for the best. I feel more relaxed on rides. Since speed for me is an adrenaline addiction the change has set my worries aside. Heart rate training is still a new concept for me but, staying within a particular HR zone for periods of time has made me even stronger. Consistancy is what I needed to boost the confidence in all three aspects. Swimming has some limits to HR training since my Garmin HR monitor has water limitations.
The next week I still have some tough training and long miles to do. Then its onto taper for me. I will be cutting the training by 30% starting with runs, bikes and then swims. Taper is a pretty interesting part of training. I usually spend alot of time researching and calculating what I've done over the past months. Finding out the totals of laps and miles will be more interesting this time becuase of the HR training. Zones and BPM will be calculated.
30 days out from the race I'll do final equipment prep time, mental prep time. Like last year I will make a IRONMAN race day receipe this will be taped on the bike and carried through out the run to remind me when to eat and drink. It also contain mantras to keep the mind strong. I know what punishment the body is taking and what it feels like. The mind rules, so I have to keep it busy with positive sayings and thoughts. This will push me right to the finish line.

Train hard, train smart

Park Forrest Scenic 5 miler

2008-09-03T02:22:00.000-07:00

Park Forrest Scenic 5 miler

09-01-08

I would like to start out by thanks to Mitch and Co. for all the accomadations Sunday night. Nice dinner at Olive Garden to get everyone full, and good company to get pumped up for the race. I did have my usual pre race dinner, Chicken Marsala. Got some good sleep, Rossi claims he snores but I was out and hoping I didn't.

Race morning up at 0400 hours to have coffee,bannana and protein bar and of course pre race mother nature visit (s). Arrived at the race site and people were just starting to show. Got ready and had a good warm up with Rossi and Josh. I know I need to watch more of the comedy channel to get into the conversation. Timing was right on all morning and I felt pretty good even though training right now has been primarliy IRONMAN long distance. I had a plan to go out and do a progressive run.

After high 5's the gun went off and I settled in and thought I was right on track for the progressive run until I passed the the 1 mile mark 5:50. That was way to fast, no progressive run today. I held onto the lead pack and the pack started to lengthen out. Passing mile 2 at 11: something, Garmin showed me doing a 6: 09 I was able to pick it up a bit passed several people. I settled in behind three others and the wind was at our face so I just stayed behind and drafted. We passed the 3 mile mark with a 6:10 not bad and I was feeling good. Mile 4 never saw the marker or clock and I was still with the three other guys all looked close to my age group, but we had slowed a little. I fell back slightly as we went up the last hill but was able to catch back up and crossed the finish line with a 30:42

This put me in 33rd over all and I pulled 5th in my age group. I'm glad I took 5th it was a better prize than 1st.

In conclusion everyone on the team did well. and I would suggest that next year everyone put this race on the schedule.

Once again big thanks to Mitch, Adidas, Often Running and CO. It was a great experience. I have some hard training days ahead and as I do these long swims, rides, and runs I will be pulling from all of the energy and support the team has. I will try and squeeze in the next few events into my schedule: Decatur classic, ISU and Canal connection, but for now I will be concentrating on the FLORIDA IRONMAN.

Train hard, train smart

David

XC,Swims, school

2008-08-25T07:00:00.000-07:00

Today was the first day back to school for the 2 still at home. We shipped the oldest off tho play football at Illinois College about 1 1/2 hours away. Not to far in case he needs something. The other two started today so the house is empty.
Cross Country season started and the kids should do fairly well. Good coaches, Trask and Arnold pluspositive attitudes will take a few to the state meet this year in November.
I have been running with the team trying to keep up with a few of the faster kids. This has pushed me to rely on the faster work outs as my speed work. Progressive runs tempos and negative splits has made my summer running fun.

Well its been over a week and my bike is still in the shop. I should get it back on tuesday. Ive put numerous miles on the feet the last week and I need my wheels back. I hope its don e right.

My other training has been going well. I feel strong on the swim. 3 days a week in the pool and 1 day of open water has been paying off. I have been participatng in 2 masters swim a week for my drills, speed and interval work. Fridays are just easy long swims and Wednesday open water swims I have been concetrating on sighting and different breath counts. This year my goal for the ironman swim is to be out of the water in 1:05 or less.

train hard train smart

David

News

2008-08-11T10:41:00.000-07:00

It is about time and there is so much been going on. Going backwards in time since the last post. On this past Saturday I ran a mile at the Rockford mile Here is my quick race report:

Rockford Mile
08-09-08

This race was a first of two kinds for me I have never just ran a mile straight for time and this was my time traveling to do the Rockford mile. I was exicted for both. I drove up after work in plenty of time to get a good warm up in. Rossi and I ran the course so I could see the terrain and feel the down hill aspect of the course. After returnnig to the start area I still had 20 minutes to wait.

While waiting for the gun to go off the starter dropped the chamber and the blanks on the ground.Opps. He fixed it and Bang were off down hill. I held back until I got to the bottom and I looked out ahead and the leaders were flying. I kicked it in and began passing people. I started way out to the right and began making my way toward the center of the road. I started to count who was up aheand and I was surpised that I was in the top 10. I kept waiting to be passed and was surprised that it didn't happen.
1/4, 1/2, 3/4 ,splits didn't have a watch and didn't here them called out. As we turned for the finish line I could see that I made up some ground on two battling it out just ahead. I only wish I had another mile. As I approached I could see that the clock still had a 4 as the first number. Holy #%#% Could I break 5, NOT. I passed under the clock 5:11 so I thought. It ended up being 5:14, must have been the black spots I was seeing that covered up part of the 4. Still I am happy with that time and placing.

Awards, great job team. Everyone that ran placed. I was surpised to hear my name. I placed 7th overall masters and 2nd in my age group.

That was a fun race and I will be back next year again.
Moving on.. As soon as I can get my camera to work there will be new photos of the new toy. Yes the stealth Cannondale is officailly retired. I bumped up to a full carbon 700 cc bike. I wanted a bike that stands out and that as of now no one else in the club has. I had seen a similar bike at few races but not this model I chose the Specialized Transition Comp. The bike was ordered and came in and after the local bike shop put it together we found that there was a slight problem with adjusting the rear brake. Could it be the brake itself or is it the frame. First we ordered a new set of brakes, Nope that was't it. So it could only be the frame. It took some time finding a frame but after a weeks wait the new fram arrived. I picked up the bike yesturday and it looks fast.

Training has been vamping up. Long rides are here and my swimming 4 days a week is paying off. After that set back around July 4th my foot is feeling fine and I am begining to really push on the run. I feel comfortable at race pace which I should. I have been doing some tempo and speed work on the shorter 5-8 mile days. On my longer runs ahead I plan on doing so progressive workouts. I just have to tell myself to start a bit slower and conserve for the longer pushes toward the end.

The next post should be sooner than later.
Go USA

Train hard train smart

David

Miles for smiles

2008-07-28T08:11:00.000-07:00

This was my second year particpating in Miles for Smiles a charity ride for St. Jude. Around 140 riders took to the challenging course 30.60 or 100 miles. Starting in a large group was interestng and it took me few to catch up to the lead pack I don't know what gave me the idea to go out with these guys but I did. Once I found my grove I stayed with them and had a good time.

What there are hills on this course in central Illinois? Why I don't train hills but it seemed that everyone else has. Each hill I would fall back and then have to play catch up which burned alot of energy. At around mile 44.30 I fell back again and said that was a good ride while it lasted. Another rider fell off the pack and stayed with me for a short time but then fell off my pace. The technical part of the cousre was yet to come, and that was around spin lake. THere are some hills which I wasn't geared for. I had a 12-25 rear cassett on and I had to really crank out some revs on the big hills.

At around 80 miles I found myself truning left instead of right Why? I have no idea. I ended up in the small town of Secor on Rt 24. I wasn't going to turn around and go back so I took a detour east on Rt. 24 through Elpaso and then back south on Rt 251 and returned to the course in Kappa.

I finished the course a little long 104 miles total so only 4 miles over. I finished strong with a time of 5:21 and some change.

Good ride for a good cause.

Train hard, train smart

Evergreen Tri

2008-07-21T05:59:00.000-07:00

Here we are again post race report. The Evergreen International distance triathlon was a blast, wet blast but a blast. Lets start with the race set up: Thanks for all the volunteers and members of the Tri Sharks who spent numerous hours sweating on the set up.
The swim set up went on without any major problems. I will brag a little for those who helped. The distance turned out right on the money. It took average time to set up, nice weather and very little wind helps. Nice job guys. Distance dead on...
Back on shore folks began arriving and viewing the swim set up and I enjoyed listening to different conversations of people saying "it looks long", "Theres no way that course is right". One person was standing at the boat ramp when I was loading up the boat and said, "I've got to swim that far, I'm only doing the sprint". Come to find out the guys with her told her that the International was a two looper and the sprint a one loop. They ended up makiing it right after a few minutes.
The night prior to my race I have a ritual of eating good and relaxing. Not this time around, I still had not got the bike ready or race gear or my usual chicken marasala dinner. After rushing around I did manage to eat some roasted chicken ramon soup and a PBJ. Sleeping didn't work either.
I got up around 0330 hours and made coffee. My morning ritual started a little early. Coffee, protien bar, bannana and I loaded up for the short ride to the race. I stopped for gas and made the bigest mistake of the day. I bought one of the those instant energy drinks. I read the label and it said instant energy, long lasting, no crash, no elevated heart rate, ya right remember that thought.
On the way to the race it started raining and continued to rain throghout the drive. After arriving it let up a bit so I unpacked the car and went to find my spot in the transition area. I am glad I packed large garbage bags, they came in handy. At one hour to go they announced that it was going to be a wetsuit legal race. Most of the talk was " Man I forgot mine, I didn't pack mine, I wish I had mine". Well I didn't forget mine so I planned on wearing it. Mistake #2
I grabbed the wet suit goggles and swim cap and headed over for a warm up. On the way I got a mother nature call and went to see her. After, that episode I reached the entrance to the swim they were calling people back in, so I had no warm up. This really didn't bother me because I had 1650 yards to warm up. If I had warmed up I probably would have found out that the water was to warm for the wetsuit and would have opted not to wear it.
Off goes the elites and I'm in wave three, 6 minutes back. I told another guy in my wave that I hoped to pass some of the eiltes. Next group off. 3 more minutes to wait. I placed myself to the inside and the go signal was given. I felt really smooth in the beginning. Stroke, breathing and I was holding strong with the pack. At the first turn I cut it perfect and just prior to the turn out of no where this guy swam straight across me. I have no idea where he was going. Just after the turn I felt extremely warm and began to get dizzy. Immediately I thought it's the wetsuit, I'm way to warm. I slowed came up and took a few breast strokes, I got my bearings back and grabbed the front of my suit and let in some water. Throughout the rest of the swim I could tell that my heart rate was up. Remember mistake #1 That had to be it. I told myself to control my breathing and finish smooth. I was out of the water at 27:08 ave 1:39 per 100
T1 needs work as usual, but once on the bike and a few miles into the ride I got my legs and started hammering. With the exception of the water and all the turns I had a good ride. I did notice watching some of the riders coming at me THERE WAS ALOT OF DRAFTING going on with the elites. On the ride I was watching my heart rate and it averaged 155-163 for the most part. Lately I have been staying at around 158 for the same out put.Back to mistake #1. The last half of the ride was faster I hooked up with a guy on an Orbea( 10 yards back of course) and traded positions a few times. Ride time 1:10:44 ave 21.1 mph
T2 again I need to shed 45 to 50 seconds off. On to the run which I feel is my strong point. I started out just trying to get my legs and I felt good pushing and striding out. I was passing a few people I looked down at my heart rate and it was reading 163. but it felt higher. I felt like I was running in sand instead of watery pavement. I continued to pass and began to have some fun with the volnteers High fives and thanks to all of them. On the out and back to the east I felt a hand on my back and the new prez of the Tri club, Ryan, he passed running strong as ever. I pushed for a few hundred yards behind him, and then let him go. After passing the one to go sign I took off and finished strong with a 6:39 mile. Run time an embarassing 46:07.
All in all it turned out to be a good day for some and a not so good day for others. I learned a valuble lesson about the energy drink and will not Ever have one again. I placed 11th in my age group, 48th overall and I did manage to qualify for the USAT nationals in Portland Oregan.

Some one said after party? yep there was one.

On to the next race

FLORIDA IRONMAN
November 1st

Train hard, train smart

David

I'm back

2008-07-13T05:20:00.000-07:00

I'm back from vacation... It's time to start hammering the Ironman training plan. I put in some good open water swims in the Northwoods and a few good bikes. Running I will be back at it after a short set back. The foot id feeling fine now and I will start putting on the miles again. The weather was great and I did put down some good R and R. Refreshments is one of the R's Its been a while since I did that. I stopped in at one of the local bike shops "Z best bikes" and spoke to the owner John and found out that there aren't any triathlon clubs in the Northwoods. There are several trail riding clubs but I never got hooked up.

The roads are pretty smooth and some what hilly. I found several dead end roads which were not marked but the scenery was good. Woods, wildlife, aroma, log homes mansions get aways. Some folks just have way to much money. I'm thinking about running an add in the paper to see if anyone would adopt a 42 year old triathlete. Back to reality.. The fishing was slow, saw some small muskie, boated one fish all week. The pan fish were few and far between but I really didn't concentrate on any of the lower food chain fish. One day the big one will happen.

The optimal training week has been tweeked up a bit. I felt that the mileage wasn't good enough stay tuned for the finals. I will be doing a three week rotation with the fourth week as an easy week. There are only 16 weeks left until the big day. 112 days, but who's counting.

Train hard, Train smart

David

Ironman Training 2008

2008-06-24T06:30:00.000-07:00

I'm trying to find an Optimal trainng week. This week I will be doing to following work outs to see if it will work. There will be some tweeks but for the most part I will stick to it.
I have also made the switch to an Am / Pm training schedule and have a heart rate monitor.

Monday

AM XC 5 miles rolling hills pace 6:40 HR 148 -152
PM Track 1 mile warm up HR 130
4X400 w/ easy 400 in between HR 168-172
4X200 w/ easy 200 in between HR 168-172
1 mile cool down HR <138>Tuesday
AM Masters swim 2450
PM easy ride 30 miles
warm up 4 miles
TNTT course 11 miles
cool down 4 mles
total 49
Wednesday
AM Easy 8 miles 7:30
PM WOWS (open water swim) 3000
Thursday
Brick 20/5
Friday
Swim3000
Run 5 miles
Saturday
Bike 30
Sunday
Off

Cross Country

2008-06-23T08:31:00.000-07:00

Unoffically, some of the kids that have an interest in cross country are meeting for runs on Monday mornings and Wednesday nights. There is a great group of kids with potential. I can see a few making it to the State Cross meet in November.

A good early morning run today I stayed in Zone 4 for 4.3 of the 5 miles. I am extremely comfortable at this level . I forgot to pause the Garmin so this put our ave up a little for. the most part we averaged a 6:50 mile. A few wanted to go faster and split off at the halfway point. Youth is a good thing.
After the run an ab workout with the kids.

A quick rest and then this afternoon is a track workout.
warm up
4X400
with 400 easy between
4X200
with 200 easy between
cool down

Next race is a 5 miler extremely competitive.
Park to Park on July 4th.

Train hard, Train smart

David

TNTT

2008-06-18T02:24:00.000-07:00

Yep, last night at Tuesday Night Time Trials was a great night to ride. Good show up and Eric Arndt showed up to time us. Check out his site. http://www.itsracetime.com/ This was my first time trail of the year. Last year I was way ahead of this year as far as my cycling fitness. I rode the 11 mile course in 31:40 last night ave. 20.6

There were some fast folks out last night and the course record was smashed by Kyle May owner of Spin City Cycles in Decatur, time 25:47 Good job

Need for more mileage will change I'm 20 weeks out from my Ironman race. I will start my training schedule and be getting faster as the year goes on. The folks that come out and time trial range for beginner to Pro, which makes us inbetweeners feel good. Its passing those and then getting passed. A boost of confidence when passing and a boost of confidence when being past becuase one day, maybe one day it will take them longer to catch and pass me, or better yet not catch me.

Train Hard, Train Smart

David

Steamboat

2008-06-14T10:00:00.000-07:00

They claim it the fastest 4 miler in the US. The times were fast and congrats to the really fast guys and gals. It was cool starting up front with some extremely talented runners. After the flag dropped I enjoyed watching them pull away from me so fast.
Going into the race I have been battling that head chest cold that's going around. How much mucus can a human being generate? I"ll save you from the gross mucus stories. I'm sure we have all been there.

During the first mile I was hacking and attempting to get my rhythm but could not get it. First mile went by at 6:02 and I told myself just to settle in and stay there. I could see a few team mates up ahead and as long as I kept them in sight I could concentrate on something other than my rattling chest mucus. Mile 2 I slowed and went by at 12:14 I usually see and 11 something there. Hitting mile 3 I could still see Josh and Nikki up ahead and I thought I could pick it up a bit. I gained just a little going through the 5K mark. Time 18:50
Well the last mile I just hung on and waited for the down hill. The crowd always pumps me up a little so I picked it up for a nice finish. 25:11 Ave 6:18

Nice awards ceremony, I worked on my tan and got to watch some talented runners pick up some hard ware.
A great race and finish for the "Often Running Team" You guys rock...
Thanks Mitch and sponsors for this opportunity.

Next race Park to Park July 4th

"Train hard, Train smart"

David

Its the real deal

2008-06-12T15:30:00.000-07:00

Just this past week I had the opportunity to attend a presentation from Vision Quest Coach Robbie Ventura. www.visionquestcoaching.com There were 20-25 folks that attended and at first the energy was low but soon picked up. Folks that attended were from numerous back grounds and experience, Triathlon, Crit, Exterra, and from beginner to Pro.

Robbie spoke on the key points to first getting started in endurance sports and moved onto what VQ would offer an individual seeking coaching assistance. From high tech equipment just to the basic set up of a training plan, VQ has plenty to offer.

A newbie that I am I was sold right from the beginning. I have visited their website and have spoke to a few who have and still train with VQ, with success I may add. I have yet to find a dis satisfied athlete.

I will be contacting VQ for further questioning and may soon be a VQ athlete myself.

Train hard, Train smart

David

Tri Shark Classic

2008-06-10T04:35:00.000-07:00

Race report
David Quinn
Tri Shark Classic
06-07-08
Sprint Triathlon / Duathlon
59:24

The morning started out wet and stayed that way until race time. Along with the rain came the thunder and lightening.This postponed the race and the decision was made to run 1.5 mile, bike 13 mile, run 1.5 mile. After a good warm up I was feeling strong but I had a wait, I was starting in wave 5. I got to watch the elite racers start and cheer for a a few others. Ryan good start, the rest, well it happens. Head up and keep working on it. When wave five was called Emily stepped up which was good I had someone to chase. Emily was running a relay and got to start with the old folks .When we started for some reason a runner from the P tri club was confused as to weather we started a wrestling match or a running race. I was just holding my ground in behind Emily and another gent and at one point this guy dropped his shoulder and pushed me out toward the cones as we exited the drive to turn north. What do they say in Nascar, "bumping is just racing" That's fine I still smoked him. I held back because of the ride ahead and still managed to hold 3rd throughout the 1.5 time 9:18 a 6:00 pace
T-1 1:34 I have to work on this, I got passed by a few in transition
Out on the bike which I knew would be tough and slow going around the corners. I almost lost it in the first mile, but the stealth Cannondale held on. I 'm not making any excuses other than I need more mileage in the saddle. Bike time 36:52:10 average speed 21.2 mph
T-2 1:26
Back on the run, feeling the quads from the ride, oh ya but its time to go. I made up some ground on a few and it felt good to pass the ones who took me on the bike. I came back in hearing a few cheers from the crowd which pushed me across the line at 10:12:40 a 6:35 pace
Total time 59:24:50
A cool down with the Tuma and Strickley ended the day. Over all it turned out to be a good day at the races.
Next
Steamboat June 14 in P town
Train hard, Train smart
David

Operation Santa Memorial Day Race

2008-05-26T14:37:00.000-07:00

This race was for a cause that all should be proud of: Men and women who serve our Country overseas. Operation Santa Memorial Day race is in its 1st year and the race directors did a fantastic job in organizing such a great race. Plenty of volunteers and Police presence made this a safe race to attend. After the race the post party I give a thumbs up too. Great food and spirits and great awards for the winners and those who placed in the age groups.

I would recommend this race for everyone next year.

Race report
05-26-08
Operation Santa Memorial Day
4 Miler
24:13 3 loops
1st Age group
As usual I got up at 0400 hours and had my coffee, banana and 2 pieces of peanut butter toast and then a bottle of Infinit Nutrition. Pre race rituals got to love them. I had some motivational time to search the net and check out some race videos on You Tube.
Zach ( Happy Birthday, new age group for him today ) and I loaded in the car and went to meet with other race team members in North Normal. At 0700 only Emily showed ,so Off to P-Town. After arriving, we got registered and met up with Chris. Racers were coming in so we went out for a 2 mile warm up. Right off the bat, it was humid just the way I like it, so we got a good sweat going.
After the warm up I was feeling good. I thought this may be a fast day. Once we reached the start line I was seeing some familar faces and some new faces. Once again I start summing up the competition and I tell myself just to go out slow so you can finish strong. The GO, and were off. Chris, Zach and a few others take off fast. Em and I take off and stayed back and I was feeling comforatble on the first loop. The first mile marker sounded off at 5:25, what no way. Em asked me if that was right and I said no. I was wearing my Garmin and I looked down and saw it registered 5:33. When the tone went off for the mile we were at 5:49.
Half way through the second loop I was pushing comfortably, now in front of Em and her newly found friend. I know Em was not that far behind. I pulled in behind a couple runners and the second mile went by at 11:20ish. It wasn't until Em caught back up and passed that I felt a little heavy. Mile three went by and I didn't even look at my Garmin. I told myself to go ahead and finish strong. I could see Em up ahead and her orange shirt was my target, thanks Em. Heading into O'brien feild, down the ramp (Quads) and around the soft warning track to the finish. I finished at 24:13 ave 6:08.
All in all I feel I had a good race and the Often Running Team pulled off 3 first place times. Chris 1st over all, Emily 1st over all and I went 1st age group. Zach also ran a good race and finished 1st age group and 3rd overall. It was a good birthday for him. Again thanks to Mitch and the Often Runnung Team for this opportuninty. All you all inspire me to achieve what I do.
"Train hard, train smart"
Next race June 7 Tri Shark Classic
David

WOWS

2008-05-22T15:32:00.000-07:00

This year WOWS started off great with 8 swimmers. The swimmers braved the low 60's water temps for a good after noon of training. I on the otherhand did not have a wet suit because of an incident with a big rip during a Tuesday Masters morning swim. The new wet suit is on order.

There are three weeks left before Tri-Shark classic which means three more chances to open water swim. Some new swimmers realized last night there is a huge difference between pool swimming and open water. I offered a few tips on sighting which they picked up right away and made them feel more comfortable. Good job guys.

This year a few plans are in the making for transition night, swim to run and even a cook out or two. So come join the fun at Miller Park with the Sharks.

Train hard, Train smart

WOWS

2008-05-15T13:43:00.000-07:00

Thats right WOWS (Wednesday Open Water Swim) is starting again May 21. The Tri Sharks of Bloomington / Normal will again utilize the City Park to hold this weekly training opportunity. I will be set up by 5:00 pm for those who want to brave the waters. This next week the water temp is and will be chilly so I suggest a wet suit.

Last year I learned so much from practicing in open water.Looking back at training logs I utilized the pool for more of a drill speed session and used the open water session as long distance training. This balanced me out for what I accomplised last year. This year I will also approach the same training but with more intesity. I am still a reletively new swimmer but with some hard work I will take off more time in the races.

Hope to see plenty of swimmers this year.

Train hard, Train smart

Class 1A state meet

2008-05-13T02:23:00.000-07:00

Here we go Class 1A State track meet. Once again we had 12 kids qualify with time or place at the sectionals. and we took a few extra alternates along as well. Friday the school had a pep send of with balloons and High 5's. The High school track team was also out there.

Arriving at the East Peoria Sports complex made some of the kids nervous and opened the eyes of others that this is the BIG SHOW. A long wait for my distance runners. They were not scheduled to run until 4:45. Alot of stretching and relaxing was on the adgenda.
After a moderate warm up they were ready. I only have one complaint about how IESA ran the meet. After the kids checked in, they had to stand in line for up to an hour with no warm up clothes. The kids even asked to keep the warm gear on but IESA wouldn't let them. Hopefully its warmer the next couple of weeks.
My first runner 7th grade girl 1600. Nicole was seeded 4th and man was she nervous. A good start running in the middle. What I like about her she runs with a smile on her face all the time. On the first lap she moved up through the pack nicely and placed herself in 8th position and she said there until the last 200 where she moved into 6th place. She finished strong with a 5:39 and some change. A new PR for her by 14 sec. The winning time was 5:28
Her splits 1:18 1:23 1:21 1:15

Up next was was a 6th grade boy running up to the 7th grade 1600. Brain is in his first year and I will say it now, look out for this kid. He improves with every meet and I was wanting to see how he ran with other becuase he ran behind Zach all year and there was no one close to him. Believe it or not he was seeded 10th coming into the race with a 5:25 at sectionals. Brain ran a good race with the exception on the first lap passing 3 wide into the wind. He will learn patience and race stradegy. He kept picking off the the others but ran out of track. He placed 8th with a PR of 5:12. The winner did have a full beard for a 7th grader and ran a time of 5:01 Brian's splits 1:10 1:22 1:23 1:17
No 8th grade girls this year, so on the 8th grade boys. Zach was seeded 1st going but new he had alot of fast milers out there. He ran against them last year and last years 7th grade winning time 4:55. The race started and he immediately had to run alot of rabbits down. He finally took the lead on the second lap where he has felt comfortable all year, but was pulling the champ from last year with him. A couple of chasers were falling back and Zach kept pulling all through the third lap. He attempted to kick the last 300 and did put some distance between him and the second place. On the last 150 the 2nd and 3rd place worked together and pulled up to Zach and passed him with 100 left. Zach kicked again but was unable to recover after pulling those guys around. I think he is happy with the way he ran his race and ended up with a 3rd place finish. PR 4:54:40. Winning time 4:52 Zachs splits 1:09 1:15 1:17 1:13

Now with the mile down I had the same runners for the 800 on Saturday. Nicole was up first again. Seeded 5th going in she felt a little more comfortable, but was still nervous. A pep talk and another long wait after check in looked like it took its toll an all the runners. She got boxed in the first lap and had to make up for a loss stride. She managed to pull strong and passd several runners to place 6th. Again with a PR 2:35 which is also a new Heywroth Jr High record time. Old time 2:38

Brian was up next coming in seeded 7th. A slow start it looked like he was holding back on the first 400. He began picking it up the last 200 and passed again on the turn 3 wide. The kid has got a kick too and was even pinched inside in the last 100, but still managed to pick off 2 more runners. Brian finished 11th with a time of 2:26 winning time 2:15

In the 8th grade boys 800 Zach was seeded 2nd coming in to the meet and again had a field of fast runners. Zach began moving up after the first lap 1:05 and never looked like he was comfortable. He finished strong with a 2:16 which placed him 8th. The winning time 2:10 was won by a friend of Zach's Oliver Meows from Holy Trinity. At least it was someone local. After the race Zach said he was so tight and cold from standing there for over an hour.

The relay team for 4x200 and 4x400, Nick,Ryan,Sam, Elijah competed against some very strong teams. The relay team ended up with and 8th place 1:52:13 in the 4x200 and 5th place in the 4x400 with a time of 4:17:90
Other participants from Heyworth that didn't place, had a good showing and now know what needs to be worked on.
High jump Ryan 9th 5'00
Discus Ashley 19th 74' 11
Corey 18th 111' 07
Shot put Ashley 34th 23' 06
100 Lauren 24th 13:89
200 Lauren 19th 28:83
400 Cassidy 13th 1:05:63

The future of Heyworth track continues, stay tuned. With the track season coming to a close it only opens up the door for cross country.

Train hard, Train smart
David

Heyworth Jr. High Track

2008-05-06T11:28:00.000-07:00

Well last Saturday was track Sectionals, and the Heyworth tracksters did awsome. Even though the weather was again uncooperative, cold and windy the kids pushed through and placed some pretty good times. All in all we had 12 make it to the State meet which is this Friday and Saturday. May 9th, 10th in East Peoria.

Heyworth is ranked. With ZQ being ranked #1 in the 1600 and #2 in the 800. All others were up high as 4th 5th and 6th spots. RK was ranked #2 in the high jump for 7th grade boys.
Girl State Qualifiers
Shot and Discus
8th AM 26' 02" PR
79" 03" PR
100
8th LB 2nd place 13:86 PR
200
8th LB 1st place 28:56 fastest to date 27:60
400
8th CS 2nd place 1:04:38 PR
800
7th NB 1st place 2:42:00 PR
1600
7th NB 2nd place 5:54:73 fastest to date 5:54:59

Boy State Qualifiers

High Jump
7th RK 1st place 5'4"
Discus
8th CN 2nd place 117' 00" PR
100
7th RK 2nd place 12:77 PR
200
7th JK 1st place 26:08 PR
400
7th SA 1st place 1:01:12 PR
7th EB 2nd place 1:01:28 PR
800
6th BK 1st place 2:29:82 fastest to date 2:28
8th ZQ 2nd place 2:17:25 fastest to date 2:15
1600
6th BK 1st place 5:25:72 fastest to date 5:24:00
8th ZQ 1st place 5:05:05 fastest to date 5:02
4x200 relay
7th NN, SA, JK, EBl 1st place 1:53:21 fastest to date 1:53:20

Lake Run 2008

2008-05-04T02:36:00.000-07:00

Lake Run 2008
4.37
This was the first Lake Run at this distance. I completed the 12 K back in 2006 and enjoyed every minute, ya right. Back then I was a new runner and was sucking wind bad. Today after training for a couple years I found myself still sucking wind. But this time I did enjoy it. I was a little slower than I would have liked, but looking back at the last few weeks I haven't logged that many miles in after the marathon.
Ok onto the race.
Got the lake in plenty of time for a good warm up with Brandon. High fives and congrats from folks seeing me for the first time in my new race team colors. Cool and windy, disappointed in the weather, but that is what our spring has been full of.
WOW the National Anthem was sung beautifully and then BOOM. I don't know about the long course folks but everyone up front on the short course got caught off guard or at least a few of us did. Out of the shoot I felt great, up close to the front watching other team mates run well. The first two miles were smooth, tail wind pushing from behind for most of the second mile. I was passed by a few familiar faces and at this time I was close to the top ten and wanted to hold off everyone else. I followed in behind a team mate for a few and we pushed back through the mile 3 head wind. For some reason , What? no excuses, I slowed as we turned back North. I looked back and saw that no one else was even close so I lengthened my stride out until the next turn and then took off for a strong finish. 28:14 on the GPS.
All in all I did enjoy the race. I wish I could have stayed for the after after part. But being a Jr. High track coach took me away. By the way we had 12 kids qualify for the State meet next weekend.
In closing good job to all the Often Running Race Team athletes.

Train Hard, Train Smart
David

Recovered / Whats next

2008-04-21T02:47:00.000-07:00

Its been two weeks since the marathon and I feel pretty good. I cut back on impact training and was strictly riding and swimming. I took back to the road yesterday and it was a beautiful afternoon for a nice 10 miler. I told myself to take it easy which I did. I met up with Brandon Moen and he wanted to just do an easy 10, but for him an easy 10 is at well over my race pace. He agreed to go slower since this was day 1 of getting back. The fastest mile was 7:14 and it felt good just to stride out a little. The rest were between 7:20 and 7:50. It was good just to get back out for a few miles. I am recovered.

There are several races coming up and a few additions to my race schedule. Next is the Sullivan sprint triathlon. www.sullivanil.us/triathlon.htmThis is a small fun triathlon that is very competitive, but it is a great race for the beginner tri athlete. A pool swim, windy bike, and a nice easy run on a packed rock path, except for the last 3/4 mile its paved, is a good starting race to get the tri blood pumping. Usually the weather takes its toll on folks. The wind in central Illinois is brutal at times. Just get in aero and crank.

May 3rd there are several races going on that weekend. Mine, the Lake run 4 miler or 12K haven't decided which I 'm doing yet. I am leaning toward the 4 miler since I haven't done that one yet. There also is a track meet, state qualifying sectionals that day. I will have to take off as soon as I get done running. There will be several of our runners make it this year. From now until then confidence building and proper mindset is the key, but I won't forget about the hard tempo's, speed work and long runs that are on the schedule.

Train hard, Train smart

Often Running Team

2008-04-19T04:42:00.000-07:00

Good news folks. That's right, your wannabfast2 president was selected to be on the Often Running Team. For those who don't know Often Running is a Retail store in Normal Illinois. Great store check it out. The race team, sponsored by Adidas, is a select group of competitive athletes from different age groups that participate in several races ranging from 5k to marathons. With an Adidas sponsorship, the Often Running Team members can be seen representing at races, sports shows and expos. At this time I have only met a few of the team members and they are a great group of individuals / athletes. I am looking forward to meeting the rest of the team soon.

Stay tuned

Train hard, Train smart

Track up date

2008-04-10T02:50:00.000-07:00

Maybe one day we could get a meet or two in. The weather has been nasty and two meets have been cancelled. Last Saturday though a 8 team meet was held at Bloomington Central Catholic. The kids were nervous and just wanted to get on with it. The girls were up first and did a fantastic job. A few standouts came out of the 6th graders, and I was impressed as well as proud. Some of these girls have competitive edge which I didn't see in practice. So my statement as to having an athlete such as Desiree Ficker come from a small town in central Illinois may hold true. Once the first competition jitters went away you could see what good quality practices have done. A few girls were seconds off state qualifying times.

Girls 1600 runners NB 6:14, CR 6:41 HS 6:45, AH 6:59, JB 7:07, DH 7:26 Though qualifying time for 7th and 8th grade is 6:03 a few runners have a good chance to make it to state.

Girls 800 runners consists mostly of 6th and 7th graders. We do have one 8th grader representing Heyworth. The times were OK, but once again first time jitters were there and some tears were shed. As a coach positive reassurance will lead these girls onto better times. State qualifying time 2:42
NB 2:55,RF 3:20, CM 3:20, AH 3:24, KP 3:24, SS 3;28, KR 3:29, JD 3:33, KC 3:34

Girls 400 m state qualifying time 1:07
BW 1:15 KZ 1:16 and on the 8th grade level CSt 1:07, CS 1:18

Good job girls.

On the boys side, again I was impressed. After being patient watching and cheering on the girls it was the time to get warmed up to race. The sprinters faired well and still have some room to improve. Next was the 1600 meter run which was the only race I got to watch before I had to leave for the race I was preparing for. They ran the 6th, 7th, and 8th graders together, which put the field at over 20 runners. There were some good points to this but also some bad points as I will explain shortly. For some this was their first race and others you could tell the jitters were there, but soon to leave.

The gun went off and ZQ, and BK were out to a fast start. ZQ, an 8th grader has been training fairly hard and has some races under his belt. BK was in his first race and he is a 6th grader. Watch out for this 6th grader in the future. The rest of the field trailed as ZQ and BK pulled ahead. The the first 400m ZQ came across 1:03 and the trailing BK 1:16 The rest of the field began to spread out and by the middle of lap 2. I have new stop watch and I inadvertently pushed the wrong button and lost track of the splits. Lap 4 started at 3:47 for ZQ and he finished with a strong 5:03. The unfortunate part was ZQ and BK had to pass numerous runners in the last 200m, which added a few seconds to the end time. BK's time ended up being 5:36. Prior to this race the best time ZQ clocked for the mile was 5:15 and BK's was a practice time of 6:20. The rest of the milers from Heyworth faired well, TR 5:59, JS 6:08, KD 7:08, JB 7:34
The rest of the field had a good race 3rd place ended up being 5:52. State qualifying time 7th grade 5:28 and 8th 5:13

800 m runners did a fantastic job state qualifying time 7th 2:28, 8th 2:20
ZQ 2:22, RW 2:28 BP 2:35, BK 2:36, CJ 2:57, DP 2:58 SM 3:03, BC 3:04, SC 3:08, ET 3:10

400 m State qualifying time 7th 1:01 and 8th :58
7th grade level EB finished 1:03 and JS 1:11 and 8th grade MF 1:06, TC1:06

In all it was a good day for the Heyworth Junior High track team. The relay teams faired very well and posted some good times. With more practices ahead and some positive mind setting strategies our times will improve. The girls finished 4nd overall in points (110) and the boys finished 1st (148) and combined the team finished in 2nd place.

Good job runners keep up the good work

"Pain is temporary, Pride is forever"

St Louis Marathon PR

2008-04-08T05:39:00.000-07:00

What a great day to run 26.2. I woke up early for the pre-race rituals, coffee, banana, protein bar and a bottle of Infinit nutrition. The sun was just starting to make its way up when we left the hotel, and as we walked east toward the down town I could see a huge American flag blowing in the slight breeze and in the background was the Arch. I told myself this was going to be a good fast day.

Armed with confidence and my new Adidas shoes I was ready. After reaching the starting area the energy was just starting to build while he runners began to arrive. I took a quick Johnny on the spot break then headed over to the corral. I wanted to stay out of the crowd so I made my way up toward the front. The national anthem was sung by the St Louis Blues regular singer and the wheelchairs were sent off. After a short wait the gun went off for the rest of the runners. This was the only crowd I ran in all day. The first 5 miles I ran with a guy who was doing his first marathon and his goal was 3:10.

I also had a new toy with me, my Garmin 305. What a cool toy. The first 5 miles were logged in as 7:16, 7:00, 7:11 6:46, 7:07 and with all these new beeps going on it kept me busy. At mile 6 I lost my log sleeve shirt and powered on feeling good going back through downtown. Did I mention the hills on the course yet. Well there are some hills in St Louis. I guess that what I like about this course its challenging.

At the halfway point I was right on, 1:33 this would put me a 3:06 if I could stay at this pace. The hills again showed up as we turned back toward downtown. I was feeling strong physically, mentally and spiritually through mile 18, and a slight sign of a hammy cramp started in my left leg. Why ? I can't seem to get away from my left leg cramp. But I did not verbalize this one with anyone. I pushed through it kept pace. At mile 22 my left leg just seized up. I yelled stopped and began massaging the baseball size knot in the back of my leg. I thought my best way was to go ahead and take a few minutes, stretch, massage and walk it out. Good idea because it did help.

Now being off pace I started to calculate what time I had left to make it to the finish under 3:20. I was hoping for longer, but with only 2.2 miles left I would have to push out sub 7's. Sub 7's are not that hard to do I do it all the time. I had to go for it. I opened up the pace and as soon as I thought I had it, the leg cramp would stop me dead in my tracks. After about the third time of this happening I told myself to just finish strong. I crossed the finish line at 3:24:45 disappointed yes, but still a PR.

I will further analize what may have caused my problems and corrections will be in place for the next 26.2 . All in all it was a beautiful day to be alive and I am greatful to be healthy enough to accomplish what I do.

Thanks to the volunteers and the folks in St. Louis for another great race.

Next a little R and R.

"Pain is temporary, Pride is forever"

Taper in full swing

2008-04-03T13:57:00.000-07:00

Lets go run shall we... not. I am in full taper here and I have lots of energy. I went from running 50-60 miles a week down to taper week 30. I did swim an extra day this week so far and that has helped. Today I'm off of everything and wish I just had a 5 miler to do. That would make me feel better.

On Tuesday I went out a bought a book to read, "Chi Running" by Danny Dreyer. I don't plan on changing and running forms right now that wasn't my plan, I am basically going to utilize some theories and philosophies of Chi Running. So far what I have read I would recommend the book to any runner from beginner to advanced. Keep an open mind and try some of the basic principles while you read.

St. Louis Marathon in 3 days, can't wait to look East through downtown, see the Arch and hear the gun go off. My plan is to go down early Saturday, check into the Hotel and check out the expo. This is always a good place to pick up positive running energy. They always have music playing and the people are so nice that they give stuff away. Free stuff the best kind.

This will be the second year in a row to run in St. Louis and I am looking forward to another beautiful run. It's only 26.2 only 26.2 that's it. Easy day of training for what mileage I have put in. The weather is calling for a high in the lower 60's and a 30 percent chance of rain. I remember the same forecast as last year. I hope its true because last year it was a beautiful day.

Remembering back I will take all the good aspects of last year race and apply them to this years. Some good which came out of last years race was I signed up for a pace group and met some really strong runners. When the race started there were 20 plus runners in the pace group and even after losing a few which only signed up for the 1/2 marathon the mood of the groups was positive. Shortly after the first half, 13.1, a few started dropping back. I give alot of credit to Mike LNU, the pacer, for trying to keep those folks with us. Around mile 18 the mood was still relaxed and everyone was felling strong. Then it happens, people just start dropping out. The infamous wall hits them. It could be physical pain or mental weakness or a bit of both. Some slow down while others just stop. I have very little experience with hitting the wall, but seem to be able to push through at that distance. My wall doesn't hit me until later on in the race.

I have only started and completed 3 other marathons, and one was after a long swim and long bike. That particular race was the Florida Ironman 2007. I will definitely be thinking about that race during this one. All positive of course. The other two marathons, Chicago 06 and St. Louis 07. The Chicago race miles 23-26.2 were pure HELL. That was a wall of physical pain which turned into mental anguish. Then there was last years race at Gateway. As was said prior a few started dropping out and at mile 20 there was only 3 of the group left. A very strong runner Allison, Mike the pacer, and me. We all were still feeling strong but the conversation basically had stopped at that time. At mile 22 I felt a cramp coming on in my left hammy and as soon as I opened my mouth and said something to Mike my leg seized up. Lesson #1 don't verbalize whats about to happen. Who knows if I hadn't of said anything would the cramp still come on. I won't know until it happens again. I guarantee you I won't tell anyone.

Mike and Allison were the only ones to finish at the pace time. I finished 6 minutes later, still a PR 3:27 and some change.

Positive thinking of the past will fuel me all the way to the finish.

Until next time

"Pain is temporay, Pride is forever"

Thanks

2008-03-31T04:08:00.000-07:00

The second contest for the Evo tri team is over. Congrats to those three individuals who had the most votes. Shirley Pratt, Sara Ziemnik and Brian Brode, one of you will be the chosen one.

The first thanks goes to my voters for the support on a valiant effort at making the team. Good job Dave Quinn support crew.

Second thanks to Evo Tri for giving me this opportunity.

"Pain is temporary, Pride is forever"

Sponsors for EVOTRI you rock

2008-03-27T02:22:00.000-07:00

Check out the sponsor list in the right column, purdy aint it... Now go to each one and visit their web site. The bike for Team Evotri is the BMC TT02, purdy aint it...man, that bike looks fast just sitting there. Next, Cylce Ops power, SRAM components, Zipp wheelset these here folks are top notch outfits... Now picture any athlete, try me, decked out in full 2XU gear standing next to the Vision Quest Coaches and Evo tri team members, purdy aint we...

Purdy good looking, skilled, dedicated, funny, talented, determined, thirsty, sensative, hungry, helpful, ect.ect.

Go vote, make it happen...

"Pain is temporary,Pride is forever"

WOWS

2008-03-26T04:07:00.000-07:00

Where is the warm weather. Can some of you southern folks ship some sunshine and warm air to Central Illinois. It seems that this winter is dragging on forever, and I truly am tired of bundling up for an outside training session. At least the ice is off the lakes.

I have received numerous calls and emails concerning WOWS (Wednesday Open Water Swim) and when it's going to start this year. For those who don't know, here in Bloomington our local triathlons clubs are fortunate enough to have a facility right smack dab in the middle of town. Going into the second year, WOWS again will be a benefit for the club members. It's time to get out of the pool and into the lake where there are no lines, no walls, and no flip turns.

When I answer the above question, I tell them WOWS will start when you can withstand the water temp. I have no problem watching from the canoe. The swim course is a some what triangle shaped course and is approximately 600 yards per loop. For those beginner swimmers who may feel intimidated by open water there is no set course. You can do the entire loop or just go out and practice with in your comfort zone. The course has numerous buoys for sighting and safety. Also the beach or shore are within a short distance throughout the entire course. There is always someone to answer questions and to help with techniques.

Yesterday, I was reading up on the long distance swimmers and learned that this year 2008 will the first year for the 10K swim in the Olympics. From the USA National team, here are the names of the swimmers who will attempt to qualify May 3, 2008 in Seville Spain at the FINA Open Water Swimming World Championship. The top 15 swimmers in the 10k advance to the 2008 Beijing Olympics, which is going to be held in October. www.10kswimming.com

1. Micha Burden (26), Mission Viejo Nadadores: 10K and 25K
2. Kirsten Groome (17), First Colony Swim Team: 10K
3. Chloe Sutton (15), Mission Viejo Nadadores: 5K
4. Christine Jennings (20), Minnesota Aquatics: 25K and 5K
5. Erica Rose (25), Northwestern Aquatics: 25K
6. Mark Warkentin (28), Santa Barbara Swim Team: 10K and 25K
7. Chip Peterson (19) University of North Carolina: 10K
8. Josef Kinderwater (18), University of North Carolina: 5K
9. Chad La Tourette (19), Mission Viejo Nadadores: 5K
10. John Kenny (26), Germantown Academy Aquatic Club: 25K

Good luck guys

Just some quick calculations: If some one wants to do a 10k at WOWS that would be 6.21 miles, 10936 yards and 18 laps. Any you crazies want to go for it?

For the past few months I have been swimming with the local masters group 2-3 times per week. The swims are great, structured workouts, whats that. I used to just jump in and swim for 10 minutes to 1 hour. Good for endurance yes, but my stroke was not what I thought it was. Having a coach on deck is where it's at. Plus having others in the masters group swim in the same lane or the lane over really gives you a push through the workouts. Camaraderie makes it worth while. From the heart pounding sprints to the long distance swims, the people your with share the same or similar goals, and that is to better oneself and enjoy life. Learn, experience life and pass along knowledge to others.

Until next time

"Pain is temporary, Pride is forever"

"Persistence isn't using the same tactics over and over. That's just annoying.
Persistence is having the same goal over and over."

Keep finding votes, St Louis, St. Pats

2008-03-21T17:18:00.000-07:00

I received a message from Evo Tri today that the voting will be extended until March 28th. So keep on finding people to vote for me. Remember to send an email to vote@evotri.com and place my blog address in the subject line. http://wannabfast2.blogspot.com

So far, those who have been visiting have given great reviews on my new blog adventure. I have some new ideas that I will be sharing soon so stay tuned.

Just a quick up date: I have two weeks until St. Louis Marathon. Taper is in full swing and I feel strong. The goal, 3:10 is within reach. The path and quest is right around the corner. I hope for nice, dry weather so the spirits will be soaring. I know that the energy level on the morning of the race will be high and I will be contributing.

Last weekend, March 16th I ran the St. Pats 5k. It was nice day for a quick 3.1 and people showed up by the hundreds. Largest number of runners to date, almost 500. A shout out to Bill Reed the race director and to the local sponsors Schooners, Reeds Sporting Goods and the US Marines. Thanks guys for a great race.

The race started at 1:00, and when the gun went off it was on. My 14 year old Zach, was in the race and he started out right next to Brandon Moen, the eventual winner. The race had a fast start as most 5k's do, but this one was different, I was up with the fast guys, but not the really fast guys. Brandon took off with Zach in tow. Zach stayed off all the competition until mile 2 when he was passed by a few strong finishers. At about 2.5 I yelled to Zach to pick up the pace. Down the last 1/2 mile stretch I attempted to catch up with Zach but ended up finishing right behind him.
Finishing time 18:32, 2nd age group, 10th place overall, Zach's time 18:27 , 1st age group 9th overall and the winner Brandon Moen 15:21.

Just pumping up the confidence was the goal: accomplished

until next time

"Pain is temporary, Pride is forever"

Making the Team 2008

2008-03-14T17:55:00.000-07:00

We are all here for a particular reason. Mine, is giving back to those who can't. The attack on our country September 11, 2001 we will never forget. I took the opportunity, and was chosen to participate in a charity event called Tour De Force, 911 challenge. This event was a challenge bike ride from New York City to Boston, which raised money for the families of our fallen Police and Fire personnel. Even after 7 years the pain is still there. Going to New York and being with those that were directly involved, brought back the memories of that horrific day, but gave me a sense of accomplishment to help those who lost someone.

When presented with the Team Evo Tri opportunity, I thought this would be great to learn what it takes to become a true endurance athlete. The team could provide me with the tools, especially coaching, to complete some long term goals; but what could I bring to the endurance community? Here, centrally located in Bloomington is a lake which I felt could be utilized by members of the triathlon clubs. I conducted some research and contacted the Bloomington Parks and Recreation Department. Upon expressing my intentions to cater to new athletes that may be intimidated by open water swimming, and for the seasoned athlete, a place to train for up coming events, the City opened the beach, and welcomed the local triathlon clubs. Thus started WOWS (Wednesday Open Water Swim), which is going into its second year.

As a Law Enforcement Officer, I have participated in an organization called Illinois Special Olympics. This organization is so very special to all who are involved, volunteers, family members and especially the athletes. We, as endurance athletes are all so very fortunate to have all our faculties, mentally, physically, and spiritually. For the past several years I have participated in the fund raising event, “The Law Enforcement Torch Run”.

Police Officers from around the state carry torches on numerous running legs, which converge here in Bloomington, Normal on the games opening day. Another Special Olympic fund raising event took place on March 2, 2008, “The 2nd annual Miller Park Polar Plunge”. During this event participants collected donations in exchange for a cool dip in the water, anything for those athletes.

Whether it’s assistant coach of the Junior High track team, participating in 911 Tour de Force, or being a voice in the local triathlon club, a new opportunity comes along everyday. If you sit back and let it go by then you have lost an experience that may never come back across the path you travel. You must take advantage and Team Evo Tri is my opportunity to better myself so others in turn can benefit.

Thanks Team Evo Tri

"Pain is Temporary, Pride is Forever"

Thanks for reading! If you think I should be the next fully-sponsored member of Team Evotri, please write down the URL of this web site and have it ready for voting when you click the EVOTE button below. Thank you!

Track Team

2008-03-12T02:17:00.000-07:00

My newest adventure is assisting with the Jr. high track team. Just what I needed to add to my busy schedule . This year the 6th, 7th and 8th grade came out in full force, 100 plus students. The first two practices were bitterly cold and most kids dressed appropriatley but some just don't listen, imagine that. I volunteered to take the longer distance runners 400, 800 and milers. There are a few good prospects that will go to State again this year. Last year there were only two 7th grade boys and about eight girls that went to State.

A couple of hard practices may weed out some, but I'll keep a positive spin on things when teaching some of the new runners. Who knows maybe a Ryan Hall or a Desiree Ficker will come out of this small central Illinois town.

Today we'll see what the weather brings. Yesterday a 20 -25 mph wind was blowing straight out of the south which made for slow times but good training. The kids really had to push down the back stretch. It was comical to see them after hitting the back stretch, the wind about made a few stop .

Only 1 week of school, then spring break. The 1st day back from break is the first track meet. We'll schedule non mandatory workouts over break. I'm sure a few will show up but we can only hope.

Until next time

"Pain is temporary, Pride is forever"

Delevan Frostbite 1/2 marathon

2008-03-10T05:50:00.000-07:00

What a beautiful day to run a 1/2 marathon. A shout out to the race directors of the Delevan Frostbite classic, which is in it's 33rd year . A small in number race but, a good time and fast course. I signed up for this race as a warm up and to see how my training for the St.Louis Marathon is going. I have only done one other 1/2 marathon race which was the Indy 500 1/2 last year. 1:34 and some change. A couple of different things came about yesterday.

I invited a runner who is new to the area and is an incredible runner. I met Brandon at the gym one day running on the tread mill next to me. He has some local sponsors which automatically tells me his is fast.

The goal for the day is to start SLOW and do a negative split. I wanted to run the second half faster than the first. That didn't happen as I 'll explain here shortly. After checking in, a bathroom break, and it was off to warm up. Just a quick five minute warm up before loading on the bus for the ride to the start line.

As usual I get up to the start line and see what others are talking about, see who I think is in my age group and so on. The whistle blows and were off. Right out of the start again I'm up with the lead pack. I should know better by now. Anyway Brandon takes off and no one goes with him. His first mile 4:57 , My time 5:42 What? Way to fast for this guy, but I stayed with it and decided to see what the first 5k time would be. Maybe a PR. A right turn up ahead I could still see Brandon and no one was even close. This was around mile 2 and the two guys right ahead of me were talking about the rabbit up front, Brandon. They said he would die out at that pace. I informed them different.

At the 3 mile mark I checked my watch, what? 17:52 No way. I then told myself even after feeling pretty good its time to slow down so you don't BONK. That's still a PR for the 5k. I slowed down which let a few guys pass me. The rest of the race I held a nice steady pace until the last mile which I picked up a bit. Finished strong with a PR of 1:27:14 pace 6:39

The winning time was seconds off the course record. Brandon time was 1:08:53
and the course record set back in 1981 1:08:15 He's already been invited back next year. The second place finisher had a time of 1:15. Seven minutes back. Good job Brandon

My time by the way was a PR by 7 minutes. Time 1:27:14

In all, yesterday puts me right on track for the next 2 races. St. Pats day 5K and the St. Louis marathon April 6. I did get a boost of confidence from this race which means alot. I have an 18 miler in the morning but, I will be going much slower. I made some gains with my training program and only hope to continue making these positive gains.

Until next time...

"Pain is temporary, Pride is forever"

2006 vs 2007

2008-03-05T12:41:00.000-08:00

After only being involved in the crazy sport for two years I wanted to compare what I have gained. So with some duplicate races in 2006 and 2007 lets compare some finishing times.

Sullivan Sprint triathlon
440/13.4/5k
Swim T-1 Bike T-2 Run
2006
8:27 4:39 50:33 2:42 25:11

total 1:31:29

2007
6:57 1:10 39:47 1:08 22:09

total 1:11:13

Tri-Shark Classic
600/13/5k
2006
10:26 2:04 38:43 1:42 22:59

total 1:15:58

2007
9:38 1:43 36:15 1:35 22:33

total 1:11:45

Evergreen Int.
1.5k/40k/10k

2006
36:54 1:57 1:19:36 2:55 50:50

total 2:52:12

2007
32:47 1:10 1:12:05 1:11 43:15

total 2:30:28

Marathon
2006 Chicago 4:05
2007 St. Louis 3:27

Last but not least was the Florida Ironman. 11:32:43 I will compare the 2008 race to 2007 after November 1. This year my plan is to train harder and smarter than last year, and with the guidance of a few close friends I will again make even more gains in speed and endurance. SWIM BIKE RUN... do enough of each and you will see some results.

Remember

"Pain is Temporary, Pride is Forever"

Polar Plunge

2008-03-03T08:47:00.000-08:00

Yesterday's swim...

For the past 17 years I have taken some part in the Special Olympics here in Illinois. Weather it be running a torch run leg with other Law Enforcement Officers or cheering on the participants of the Special Olympics. This is a good heart felt cause. Yesterday I left work, put on my swim gear and took a dip with others in the 2nd annual Bloomington's Miller Park Polar Plunge. The air temp for Central Illinois was above average, but the water temp wasn't.

Myself along with another 140 plus folks took the plunge. The lake is in the City of Bloomington's well known Park, Miller Park. Since I work for the City of Bloomington I patrol this area on a daily bases. This is also the home lake of the Tri-Sharks our local Triathlon club.

So after registering and turning in the donations I received it was time to take the plunge. Myself and another tri shark Ed Lesniak, pictured on the left, lined up with the Police Officers team. The decision was made not only to plunge, but to plunge, dive and swim around the buoy. WOW it was cold . The blast of the first cold takes the breath right out of you.

Running out of the water to the cheers of the supporting family members and friends was a good feeling. High 5's, a few photo's and off to get warm. This is for a great cause and there will be more to follow. I will post a updates as the time gets closer to the games and the Law Enforcement Torch Run, which happens in June.

This is a special journey.

Stay tuned
"Pain is temporary, Pride is Forever"

Day Off

2008-02-25T10:29:00.000-08:00

For the past few months I have been training hard almost every day. Today is my day off, from work, training ect. I'm sitting here letting my body recover and letting my mind refresh. A visit to triathlon/race related sites, motivates me to continue this hard training regiment.

This year in racing, I have a schedule that is pretty full. Starting with the St. Louis Marathon April 6, 2008 and ending November 1, 2008 with Ironman Florida. In between there are several races, check out my schedule:
03/09/08 Delevan Frostbite 1/2 Marathon
o4/o6/08 St. Louis Marathon
04/27/08 Sullivan Sprint triathlon
05/03/08 Lake Run
06/07/08 Tri Shark Classic
07/04/08 Park to Park
07/27/08 Evergreen International
08/03/08 Steelhead 70.3
09/06/08 Big Shoulders swim Chicago
11/01/08 IRONMAN FLORIDA

With this schedule a training plan comes into play. Last year my plan was to swim, bike and run alot. This year I'm searching for assistance to guide me through so my A race in November will be the true test. There are so many coach's and training programs to choose from. So far no luck but, with a positive spirit and goals I will succeed.

I am gonna enjoy this day and be back at it again tomorrow, refreshed.

"Pain is temporary, Pride is forever"