Alrighty, many of you asked for it! My race report from the IM. This was an awesome experience. I truly humbled by the team that I am a part of; Bruce and Victor racing with Ben, Carole, Kyle, John, Emily and Keith there for support.

So, the swim. I was swimming on Friday and had some major freakout sessions, I went back into the water Friday afternoon with Bruce (man is he fast!) and tried it again. Saturday I had more freakout sessions with the cold water, waves and chop, but listened to Carole’s advice of “just keep swimming” You can freakout, but just keep swimming. Once I figured out how to relax and let the waves go over me I was fine. Actually the swim in the race wasn’t that bad. I lost my chip the moment I got in the water. I was able to save it and put it on my wrist. The bad part was all the people who didn’t know how to swim in water like that. They would get hit by a wave and stop and then I would stop and then get trampled by the person behind me who didn’t stop. I was working to hard for to little and decided to hang out on a kayak for a minute so I could look around and figure out where to swim. I ended up going on the inside of the buoys to get out of the fray and had a great swim. I still took it easy and had some trouble sighting. When I made the first turn the waves were tossing me around like crazy. I was trying so hard not to get seasick. Luckily I didn’t! Lap 1 was 43 minutes. Lap 2 was uneventful.

T1 – Thanks to the great wetsuit strippers. When I got out of the water I saw Carole and gave her a big hug. I was happy with my swim time. 1:29. I was expecting a lot slower with the conditions and how bad my sighting was. I didn’t take my suit off at all while running on the beach, I got to the strippers and they spun me around like a piñata. It was really cold without the suit on! My T1 time was 12 minutes. I know, what did she have a hot breakfast? Well, I was really worried about hypothermia. The high temp of the day was 68 and the water was 61-62 ish. I didn’t want a repeat of Harriman. I had my Timex jersey that was then buried under a cycling jersey, arm warmers and a wind jacket. I took my time and dried off as much as possible.

BIKE – The course is great! I like the climbs. Not rollers, climbs. I would have preferred a 27 in back instead of the 25, but I survived the climbs. What killed me on the last 20 miles was my shorts got bunched up and started chafing. OUCH. Nothing new on race day, especially new tri shorts! OUCH. I had some nutrition issues too. I got tired of eating and drinking and I stopped. I know, really stupid, Jeanne! I got my act back together and started hitting the Power Gels which perked me up. I caught up with Bruce at the end of the bike leg and we rode into transition together. Actually I let him get a head start on me since I was gonna fly by him!

T2 – So glad to get those bike shorts off. I put on running shorts. I’m a big believer in the “be comfortable” mindset. I like to bike in cycling clothes and run in running shorts. Takes more time in the Ts but that is ok with me.

RUN - I saw Carole again and got a big hug! I passed Bruce about mile 1 and took off. I felt pretty good and was running along. My plan was to have a gel every 4 miles and have Gatorade and some pretzels or a banana in between. That started to not work very well. I started slowing down about mile 11 and the fruit was not a good idea. My stomach was so unhappy and I was slowing down and getting really depressed. I have learned in racing long course that when I get depressed and a defeatist attitude, I need SUGAR! It’s the beginning of the bonk for me. If I can see it coming I can pull it out, which this time I did. I met a nice guy to walk with as I ate some gels and get my energy back. He was a local resident and had a broken metatarsal, which is why he was walking. I started to feel better and took off running. I ran the rest of the marathon, while walking the aid stations to eat.

FINISH – This race has the best finish! You run downhill for 2 blocks in town that is packed with people. You see this huge bright light and automatically you get a feeling of relief & excitement, and a big surge of energy. It’s awesome. The kids have their hands out so you can give high 5s all the way down the street! There is nothing like finishing an Ironman, no matter how long it takes!

Check out my photos on ASI. I’m #2178. Watch my finisher video.

I am planning on racing Lake Placid on July 22. See ya’ll out there!

Recently I competed in the competitive Muskoka Chase in Huntsville ON, in the beautiful cottage country just north of Toronto. It was a test for me to evaluate the effectiveness of deep water running (DWR) to on land running. I knew there would be the issue of non-weight bearing (which means I would be probably be sore afterwards-DOMS), but I just wanted to keep my speed and stamina up, so I could race fast. I had 8 weeks to test out the theory with 2-3 week blocks of NO land running, just DWR. Because of the “free” time of not runing as many hrs I increased my bike and swim mileage/ training hrs. This caused a little soreness to my shoulders after a few weeks of the DWR and extra swimming. Therefore, I slowly shifted to do increasingly durations of DWR with a belt and shorter and shorter durations without the belt. I have troubles getting my HR up at all with the belt, but it is a lot easier on the shoulders and easier to keep a more upright running action.

The Race:
I had my usual subpar swim in Huntsville, despite the amazing Blue Seventy wetsuit and had to begin the “chase” once on my bike. I managed to move up (on my Trek) from well back in the field to 5th off the bike, but 2 guys only a few seconds behind. Fourth place was leaving the transition area when I arrived and I stayed within 1min or less of him (Jamie Cleveland) and the 2 others until 8k of the run exchanging places at times. My HR was just under my short distance threshold of 150bpm up to this point and I will still feeling ok despite my lack of running intensity and mileage prior to the race. I was able to overtake the 2 more women during these 8k and only Macel (last years winnner) and McGlone (70.3 World Champion) stayed ahead of me after their 17:29 head start. I think that the new hillier and bumpier bike route favoured the men more, which is why only 5 women finished in the top 20. I ended up finishing 9th male and 11th in the “Chase” with 4 men within a minute. My HR was actually going up the last 7k although I was not able to run any faster. Overall, the fact that I ran 56min for the 15k instead of the 55min last year was the difference in me not placing in the top 5. Although this distance is not what I train for (rarely train w/ HR in the 150’s) as it is not conducive to IM pacing. Therfore it was good to get a good solid/ hard day under my belt to help in my mental toughness. I also received a cortesone injection in my foot on the Tuesday before the race and it was miraculously … and still is PAIN FREE. I will be keeping my fingers crossed, as I begin adding intensity to my increased run mileage.

Finally, on to the relevance of DWR on land running; I would have to agree with the most recent scientific study (evidence) in NSCA Strength and Conditioning Journal that the effectiveness of DWR is questionable at best. They found that because it is non-weight bearing and the angle of the knee and hip are at a much higher angle than when on land is does not correlate that well. As well, during DWR the legs run in sinc while not so when running on land. I however, must state that it has worked for many people in the past and running on an under water treadmill has known to be very effective (Deena Kaster- marathon champion).

Cheers, Dave
www.daveharjucoaching.com

My favorite between-major-events pasttime is to race short and fast races.  Why?  Because genetically I can go all day, but just not that fast.  Mixing it up during the season is fun and, well, it makes me faster.  There is really no pressure for such an event, but there is experience and pressure.  What?  Is there pressure or not?  Does that make me perform better or fall apart?

The reason to have often-termed “C” races is that you remove the results expectation and keep the performance expectation.  A great way to practice focusing on the process of each thing you are doing — which is the key.  Focusing on the result (aka, “I have to get xyz or else”) puts pressure on elements you may or may not control whereas putting focus on the process (aka, “fluid, complete pedal stroke”) puts pressure on elements you control right now. And, on the F-word:  how about that, when you are having Fun you perform well.

Something small, short, and fun is such an event for me.  Enter the 1st Annual Pflugerville Sprint Triathlon.  While many athletes were challenging themselves at IM Coeur D’Alene or Buffalo Springs 70.3, I was swimming in a warm, wave-free, just-made ‘lake’ in a small town North of Austin.  350 athletes and a warm, humid, semi-overcast morning.

To take pressure off, I got there with enough time to warm up and get situated.  Even in “C” races, I still find it helpful to go through the rituals, as those patterns create good habits for all race days.  I pack my BlueSeventy bag with goggles to wear, and a spare (I’ve never needed the spare but have lended them out more than once to a panicked person who lost, forgot, or smashed theirs); my Trek is clean and sleek; the Bontragers are checked/pumped; my Timex is ready to record my performance.

Best of all, I wear Jess’s Timex top.  Since we are talking about the mental game — in addition to confidently going through my ‘routine’, racking the imposing Trek+Bontrager combo, and the BlueSeventy gear… I get to pretend I’m Jess.  Now, I don’t want to overdo it, so I save these thoughts for the run.  Yes, Jess is very fast.

So, go out and race.  Have fun.  Use all the mental images that help you.  Prepare yourself mentally.

What happened in Pflugerville?  I gave the boys a run for their money, taking 1st of the women and 4th overall.

Pflugerville Sprint Triathlon

1 John Trowbridge - 1:01:42

2 Dan Carroll - 1:02:55

3 Ian Murray - 1:03:07

4 Juli Fiocca - 1:07:51  (rank = overall/women:  swim rank 16/3, bike rank 4/1, run rank 24/3)

18 Kristi Hobbs - 1:14:31

http://www.doitsports.com/newresults3/client/171571_203749_2007.html

June 24, 2007 marked my 9^th Ironman as I went Couer D’Alene Idaho to challenge this distance yet one more time in preparation for my A race at Ironman Florida in November. This is a beautiful town in a beautiful location and this year hosted a new bike course which I enjoyed so much more.

My goal was to use this day as a great training day to see where I was at both physically and mentally. It was also to give my Trek Bike, Blue Seventy Wetsuit and Profile by Design components a test which they passed with flying colors. Little did I know that the test I was about to endure would be greater than any other I had faced before.

They say that in an Ironman “Take what the day gives you and make the best of it”. Never were truer words spoken as the day started off with all athletes being given the option for a duathlon as the lake was white capping towards shore. Only about 30 athletes took this option only after trying the first of two loops before calling it quits in favor of this option.

I was feeling great leading up to the race knowing that training was something to be built on but I was confident and calm. The cannon went off and then it happened, about 500 meters into the swim I had swallowed so much water I was sick. This little episode was to repeat itself in a couple different forms throughout the day with a few stops along the way. I finally exited the water after a few unplanned stops only 25 minutes slower than normal. YIKES !!!!!!!!!!! Better get on the bike.

The bike was going well as I was holding back and saving myself for the second loop as the major hills appear at 80 miles and if you go to hard you pay BIG time. I was riding well (except for a stop or two) and then my front tire flatted. After that unplanned stop I rode about another 5 miles before it flatted again and upon inspection I noticed the rim tape had shifted. Time to call tech support. Calling is one thing, having them show up is another as they were very busy on this particular day. After close to an hour they arrived and it was duck tape to the rescue. Off I went again but this only lasted for about 30 miles when, yes you guessed it another flat. Tech support was better this time  (about 30 minutes) as I had run out of tubes and they had a spare tube & more duck tape. This time it held for the remainder of the bike although my split was 7:19. I guess not too bad as I was riding fast when I was riding and would have, should have been under 6 hours, but this is Ironman and anything can happen. I just accepted the ride for what it was and was thankful it was over.

Off on the run I went and feeling ok & then sickness started to set in again. If at any point during the day I wanted to quit we were now approaching that point. In the end it is all about finsh. I put together a plan to not eat or drink for the last 2 – 3 hours which was tough and the better of two evils (I think). I finished the race in 15:13 which overall given what I dealt with was a good time.

I learnt many things about my character, mental and physical fitness on this day which I suppose was my goal. I also learnt that as they always say “Anything can happen in an Ironman”. It is your goal in an Ironman to embrace and make the best of the day. It is about the finish and I will not too soon forget this. Look forward to catching up with you at the races.

I know my next Ironman will be better as I think I got everything out of me that could go wrong in this race J

Bruce “The IronCanuck” Bauman

On the way home the Buffalo Springs Lake ½ Ironman last night, I felt like I needed a little redemption as I did not have my best race.  So Nikki and the boys and I stopped at the Big Texan in Amarillo, TX and I attempted the Big Texan Challenge.  If I could eat a 72 oz. steak (4 lbs. 10 oz), shrimp cocktail, salad, baked potato, & dinner roll in under an hour, then it was free, otherwise it would be $72.00.  I did it in 47 minutes and 33 seconds and now I am permanently part of the world famous 72 oz. steak club!  Attached are some pictures, before, during, after, etc.  The worst part was sitting in the car for 6 more hours on the way back to Denver…ugh….