Promises Made – Promises Kept…My Vineman Experience

Posted on by Sandy
"French Maid Guy" - on Vineman run

So, about 5-6 months ago, I came to the realization that I was going to need a Secret Weapon during the Ironman event. When was this? During my 1/2-Iron at Sedona. When I ran up to the car where H was waiting with hydration for me and said that I was really feeling sick (which wound up devolving into The Nastiness that followed & I’ve already written about), his reaction was to tell me to “Tough It Out” and drive away. Now, that’s all well and good if someone is going through what you are, and understands where you are coming from. But (though he had done the biking with me), I felt very angry and hurt because I thought that I was being told to “dig deep” by someone who didn’t really have a physical feel for what I was going through.

So I asked a guy on my IronTeam whether he’d be willing to be my Secret Weapon at Louisville. My idea (before finding out that you aren’t allowed to carry a phone) is that I could call him up, and get an Atta Girl or a “Tough It Out” from someone who HAD done it. (As he was signed up for Vineman so would have done his Ironman-distance race before me.) Not only that, but we were both former Military, and so hearing “Tough It Out” from him would have a bit more weight and that “Gunny-ness” that I could yell against and be pissed at in my head, but then just go out and DO…because the Gunny never EVER tells you to do something that they have not or would not do themselves.

TNT signs for Vineman

In response, I promised to be at Vineman for him. This seemed rather an empty promise, since he was an ex-pro cyclist, and a far faster/better runner than I. Now, granted, we had actually become Friends on the team because he sucked at swimming, and I gave him lots and lots of friendly advice, answered questions, sent YouTube videos of what I was talking about, etc. But that was matched against – when H said that he would buy me a “good bike” for my Valentine’s Prezzie – Will taking hours and hours and going round and round with what sort of bike would be best for me (including taking measurements, talking about details, giving me the “math” that would get me a compact crankset that would be similar to my old tried-and-true triple, etc.)

He was dating a gal on the team, and sadly, they broke up a while back. That meant, as she had done TNT for years and had been the one to get him involved, that he felt it necessary to step off the team. I was sad, because he was always good to kid around with, and (more importantly) even when I was riding my 20-year old P.O.S. downtube shifter bike with basket pedals, made me feel like I could Do It. He also was really patient explaining stuff to me that I wanted to know, but was too embarrassed to ask, about cycling “in general.” (You know, things like “which way do you lean when you do this,” or “how do you stop from falling down if you have to unclip going slowly on a hill?”…This last being a lesson I am still digesting, I might add.)

We had emailed a bit after he left the Team, and he said he was still going to do the event. I said well, that meant I would be there to support him, and be there for him “if he needed me.” To me, that just basically meant hangin’ around and cheering. The only place he MIGHT need me might be the Swim (there’s nothing like 1,000 people crawling over you as a fairly novice swimmer to spazz you out bigtime), and that was the one place I could NOT be. Well, except at the Exit, to cheer him on for NOT drowning.

Paula, Will and Jack (banner in front)

Teammate Paula and her boyz Will and Jack picked me up at 5:30 a.m. to head out to cheer on our Peeps. H had told me he would pick me up that evening, so I wouldn’t need to drive home at midnight. Will and Jack had made a great banner to cheer on our IronPeeps, and they were very excited…until they fell into a wonderful snoring heap. (More on that later when I can actually figure out how to get MY photos out of my camera…all the ones here are from other folks.)

It was an IMMENSELY foggy day, and I realized that I definitely didn’t have warm enough clothes. Oops. We swung by Rohnert Park to pick up Becca (I had to call to actually get the name of the offramp –  it was so foggy I couldn’t make out landmarks), and off we went to the Swim start.

Folks were already in the water when we arrived – there are 7 races that go on that day – the full Ironman, Aquabike (the Ironman

at swim exit (me in background in green flames jacket, to the left of the green flag)

without the run), Barb’s Race, relays, etc. It was a bit of madness. We cheered as our teammates exited the water – but the first person out that I recognized was my old swim coach, DeAnn, who was obviously swimming for a relay. (She got out of the water with the guys – as the relay folks were slotted after the women who were after the men, she had done that doggone 2.4 mile swim in some insanely short time.)

Becca and me

It took a while (I think it was a bit over 2 hours), but Will finally emerged from the water, and headed out to the transition area. Becca had a big sign that she held up but I cautioned her not to shout, because if something was left at Transition, nearly always the Shouter is blamed!

We ran over so that we could see all the folks that I knew come up the hill out of transition, then found Will’s truck and drove out to the next transition area – Windsor High School – where the finish would also be. We were super lucky to have very little traffic out of the small town where the swim is held, and even got a parking spot in the High School lot. We caught up to some of the coaches who were having breakfast, and then set up to cheer right before the bike Special Needs bag stop at about mile 60 or so.

sittin' on the corner...watchin' all the runners go by....

(I had dropped a couple of “Atta Girl” notes off to Teammate Lil’ Laydee Baby Calf Melissa the week before for her Bike and Run Special Needs bags, and was hoping she was having a good day. I’d missed her coming out of the swim, but saw her come by on the bike.)

Once we’d seen the bulk of the team go past and had confirmed that Will was still in the game, we all moved to a corner transition spot that would be passed 6 times on the run. This is where the rest of the TNT supporters had set up. As Teammate BK said, the run was to be a “Groundhog Day”-esque event – three loops on the same roads.

We heard that Teammate Nate (who was doing Aquabike) had come in 3rd in his age group – yippee! – and saw Teammate Carolyn streak by at an unholy pace. Nate actually was running too – I

Carolyn's Kids with their signs

missed out on why, maybe he just “decided” to do a full Ironman “for fun”? (He’s doing Ironman Canada the same day as I’m doing Louisville.) Teammate Rick was right with them – it was just so great to see all these folks as they headed out up the run course smiling.

After a while, I started to get concerned, because I hadn’t seen Will around the time I thought I might. So I asked Becca to watch my stuff, and jogged back down the line to the Transition area (about a mile from where we were all sitting on the corner). As I came down the straightaway and then to the corner, I saw Will, and he looked BEAT. He was walking, and said he wanted to walk the entire first lap of the three.

I happened to know, doing the math, that if he did that, he wasn’t going to make the 9:00 p.m. cutoff, though I just agreed with him “for now.”

He had gotten way behind on the bike (his forte) because he had helped not one but 3 other participants with their bikes that had broken down/gotten flats/etc. – and had also stopped to block the racers from an errant mole that was trying to cross the course. (That one made me laugh. “A MOLE? With those FLIPPER

Coach Sedonia and Mentor Margaret

hands?” Yup.)

He felt like crap, too, because he hadn’t taken into account the fact that the 2 hours he was swimming, he was still using up carbs, salt, sweating, etc. He didn’t have enough nutrition fast enough to fill up that “black hole,” and, worse, he had used a nutrition mix that had made him bloat. (He was noticeably bloated – it did NOT look comfortable.) OK and he’d done a 23 mile crosscountry race, at pace, the week before. (Oh. THAT.)

As we were walking, I of course had my Infinit bottle in the back of my jersey, plus I had stuffed the triple-salt Margarita Shot Blocks and some GU in the other pockets. I got him to down a whole sleeve of the Shot Blocks, and then start sipping the Infinit. After a while, I actually could see that he was feeling better. So we started to “run the downhills” (the run course is VERY hilly), and when I surreptitiously looked at my watch, I realized that just doing this would likely make up enough time for us to MAYBE make the 9:00 p.m. cutoff. (You have to start your third lap by 9:00 p.m. or they take your chip – if they take your chip, you are listed as “DNF” – did not finish – even if you continue. They even make you sign a waiver if you want to go out again.)

more TNT support

Some of the TNT folks that we ran into were coming back in on their 2nd round or even their 3rd as we were heading to the turn-around. Apparently there has been a lot of “unfriending” going on with respect to his old girlfriend (still on the team) and such, so he wasn’t sure how he would be “received” as he saw folks that he had been friendly teammates with just months before. Everyone was very “Atta Boy” to him, which I think was a relief.

We came in and around to the transition area to end the first lap, and I had to ‘leave him and pick him up’ on the chute out. Mentor Margaret checked in with me to be sure I was OK, and as we were supposed to run 18 miles that day, I figured I was just getting my training run in if I kept this up! The problem, though (I realized later) was that I personally wasn’t paying attention to my own hydration, I had put aside the sandwich Maria had brought me, etc. and so by the end, I was kinda a mess. But not at that point. Then, I was just concerned to get my friend back out there and then back to transition, to make the 9:00 p.m. cutoff. I was Ms. Adrenaline with a Goal. 🙂

empty water bottle pyramid at one of the run water stops

We headed back out, and now that he was on the Infinit (and I was happily acting as mule, carrying whatever from the Support tables he wanted in my 2 side jersey pockets – pretzels, caffeine shot blocks, cookies, etc.), he was feeling better. He was able to pitstop away some of the bloat on the way out, and then he looked way better. We were not only running the downhills, but the straightaways as well. (At one point I broke out in Jodies – Military run cadences – which made him laugh. You know the ones… “C-130 rollin’ down the strip/Me and my team gunna take a little trip/Stand up, buckle up, shuffle to the door/Step right out and shout MARINE CORPS!/If I die in the combat zone/box me up and send me home/pin my medals upon my chest/tell my Mama I did my best…Stand up…1-2….Stand up….3-4…Stand Up…1-2…1-2…3-FOUR!)

We were pacing with Teammate Sara – who was on her 3rd round – and teasing that she would pass us, but then she would stop to do her walk (I think she was doing a 5:1 run:walk), and we would “elephant” up on her (she runs without a sound – I would definitely not say the same of the 2 of us). As we got about 2/3 of the way down the front of the loop out, she started breathing funny, and I realized she was starting to have an asthma attack. BEEN THERE! I didn’t have my inhaler on me (silly really, I kept thinking of myself as a “helper” not as really a “runner”) – and I am not sure I would have given her medicine anyway – but I certainly could see the panic in her eyes and knew what was going on. Will was doing fine so he kept running, and I stayed with her.

I rubbed her back, not only because that feels comforting, but also if she actually passed out I knew that I could grab her quickly behind the knees that way with my other hand and swoop her up/stop her from hitting the dirt. I told her to look up, because that opens your lungs up so that you have a little more surface area for the oxygen to try to work with. I just did the whole soothing “It’s OK, been here, this is an asthma attack” thing, and when she could talk, she said she had had a panic attack that felt similar; my fear had actually been she would have a panic attack BECAUSE of the asthma attack, and maybe go into bronchiospasm. We were literally out there, sun going down, with no one really around. I was able to surreptitiously check my phone (also in a back jersey pocket) and made sure I had reception – if she went down I wanted to be sure I could 911 her out of there ASAP.

Luckily, a bit of a walk, some talk, rub rub on the back, and the asthma broke. She was breathing fine, and stopped at the final Support table before the turn-around, and said it was OK for me to catch back up with Will. I thought later that maybe I shouldn’t have left her, but she came in over the finish line fine, so no worries (Thank Goodness!).

As Will and I were coming back down after the turn-around, we started asking other runners about the 9:00 p.m. “cutoff” time. It wasn’t my race, so I hadn’t really read the rules, but from other races I had done, I was 90% positive that if he didn’t make it, he was DNF. Turns out that was correct. So we started running more than we were walking. It was going to be tight – I actually was not completely sure we were going to make it. I also managed to mis-judge the route at one point, thinking we had reached the mile 2 support table, when we were really at mile 3 (e.g., we still had an extra mile to run before hitting the transition area). We didn’t let up though, and when I came around the corner and realized I was a mile off in my calculations, and apologized for it, we just dug deep and toughed it out. (It sucked.) We had to run actually faster than I am personally comfortable running, but if HE was running that fast, for goodness’ sake, ~I~ was going to, too.

We got to the straightaway before the turn towards the transition area, and I realized we were actually going to MAKE it. We had to keep running though. My favorite part of the run (I think because we actually laughed through our somewhat grim “get it done” demeanors) was when I said that we had to pick it up just a tad for the cutoff, and he said very loudly “F*CK ME!” I immediately said “No, thank you” and then we both burst out laughing. It was like getting a 2nd wind.

As we ran into the “cone zone” where he would go into transition, Mentor Margaret stopped me. She said I had to stop running NOW – because I was at where I should be for my training, and I think she probably realized I hadn’t been paying any attention to myself and was kinda wasted. Honoree Frankie and his girlfriend the wonderful Meghan stepped up at that point – they were fresh, and rarin’ to go. They said they would take him out on the 3rd and final lap.

I sat down, and finally had my lunch sandwich! It was dark, cold, and I was beat. I was so grateful that I had been of service, though, to get him over that 9:00 cutoff. I was actually pretty amazed, because (seriously) there is NO WAY that I had thought I – WAY less of an athlete than he is – would be able to help AT ALL when we made our “pact.”

I watched Melis’ come in at about 9:13 and realized she was going to be chipped, and wasn’t sure she would keep going. She did – she was very upset, and called at our corner for someone to go back out with her. I stood up, but Mentor M. forcibly pushed me down and said “NO.” She was right – though I had the will to go do it to help my buddy, I’m not quite sure I had the “way.” Team Mascot Belinda went out with her into the dark. (One great thing I saw on the course – LED “flashlights” that were clipped to the brim of folks’ caps. Very cool – I need to see if I can find one.)

I stuck around with the Team for a while, and Becca went and got me a hot chocolate (Nectar of the Gods!) because I was freezing. I did have dry clothes to change into – just not WARM dry clothes. (Duh.) We went to sit in the truck for a while as we were both definitely chilled, and just at that point H called to say he was in the Windsor lot too, to pick me up. It was 10:30. I felt bad, because I knew that meant that I couldn’t stay and cheer on my peeps, but I was also relieved, because I was freezing and beat. He came and got me from the truck, and I sent out some Facebook posts to try to say “Bye!” to people – and off we went.

Teammate Dana with her mom and wife Ro, changing after the event. Classic!

The next day I found out that Will had come in 13 minutes past the midnight cut-off, and was bummed out and trying to think if that “really” made him an Ironman. I reminded him he had helped not one but THREE people on the bike course (AND a MOLE), and asked him if that had taken more than 13 minutes. “Way More.” So – in my view – though he didn’t make the midnight cutoff, he was definitely Iron after factoring that part in. I’m not sure why – I think that if he had had a bunch of flats himself  and crossed after midnight I would not have said the same thing – that’s just “dumb luck” as it were, and you don’t make it by midnight, you don’t make it. Maybe I should be more hard-*ssed – you are, or you aren’t – you make it by midnight, or you don’t. But I guess to me there is “special dispensation” for helping others (2 and 4 legged!) and then being a tiny bit over.

H and I went out for the 75 mile bike ride that was slated for the next day – and I made it to 50 and actually had to have him go get the car to bring me back. Stick a fork in me – I was DONE. The whole week, I felt like crap – and today (Saturday) when I was supposed to do a Century (our final last “push” before the Taper), I woke up with a serious sore throat, headache, and golf-ball sized lymph glands. Arrrrgh. I went back to bed (I wound up sleeping a total of something like 14 hours), and got up in time to help H with a couple things – I was going to drive up to Yountville to cheer in my IM-L and IM-C homies on the Century, but H said that I “look like Death” and he doesn’t want me to drive. I was supposed to do an Open Water swim with Jane tomorrow too – we’ll see. It was freezing last time we did it, not quite sure that’s the smartest thing to do.

So – that’s my Vineman writeup, for what it’s worth. The experience was really different than I expected – in a good way, though. I love to be of service, and I really do know that I was helpful to both Will and Sara. I was so excited to watch my Teammates tough it out. I must admit, I’m sad that there won’t be more of us out there for IM-L – I can really see how passing the “flame jerseys” on the run or an out-and-back could be a real boost. I was particularly glad and humbled that lil’ ole non-athletic me could make a difference for big athletic Dude (and little awesome athletic dudette Sara). I am so thankful for this experience; hopefully I will get over this “creeping crud” soon, and I will be able to join all my Iron Homies who now “Know They Are Iron”!

Marina’s addition to the “You Know You’re Iron When” list….You Know You’re Iron When You Cross the @#*$&#@&*$ Finish Line! (Ha!)

Tips For Dating Endurance Athletes

Posted on by Sandy
sexy - or just hungry?

Too funny not to share – from Coach Sedonia. 🙂

A dating guide to understanding your triathlete (or runner or cyclist…)

 “I am an outdoors type of person.” Really means: I train in any type of weather. If it’s raining, snowing, 90 degrees w/100% humidity, or winds gusting at 30 mph. I don’t want to hear any complaints because I will still train in it and you’re just a big wuss for complaining about it.

 “I enjoy riding my bike.” Really means: With or without aero bars, alone or in a peloton, I don’t care. If you can’t do a spur of the moment 30 miler then you’re not my type. I will let you draft, but if you can’t hang and I drop you – I will see you later. I am a capable mechanic, but don’t expect me to change your flats or tune your bike. You need to learn that on your own.

 “I enjoy jogging.” Really means: Let’s run hills until we puke. I have just as many shoes as you only mine are better because they are functional and all look the same.

 “I enjoy dining out.” Really means: I enjoy eating out, in or anywhere else I can find food. Don’t be shy because with the amount of food I eat, you can have that main entree instead of a salad and you will still look as though you eat like a rabbit in comparison. Don’t get your limbs too close though as I may take a bite out of you. Most importantly don’t expect any taste off my plate unless you can bring something to the party like more food. Eventually though if you’re not burning 4,000+ calories a day you’re going to plump up and have a terrible complex due to watching me eat desserts and not gain any weight. Friends and family will eventually decide not to dine with us anymore due to my horrid table manners. Oh, and no talking during breakfast, 2nd breakfast, mid-morning snack, lunch, afternoon lunch, dinner or recovery dinner as it does not lend to efficient food intake.

 “I enjoy quiet walks on the beach.” Really means: A 20 minute warmup walk on the beach breaking into an 8 mile run and then plunging myself in the ocean for a 2 miler. If you get in my way, you’re going to find out what “mass start” means, and let me assure you that you don’t want to find out.

 “I find fulfilment in charitable work.” Really means: If I am not racing, I am volunteering or cheering on my buddies and I expect you to be there alongside me as I stand out in 90 degree weather for 8-18 hours handing out sports drink to cyclists going 20 mph. Just stick the ol’ arm out there and hope it doesn’t get taken off.

 “I enjoy sharing quiet moments together.” Really means: It’s taper time. Just back off because I am strategizing, trying to get into the zone and in a pissy mood because I am worried about my “A” race and can’t work out.

 “I am an active person.” Really means: Aside from my 40 hour job (and the 8 mandatory hours of sleep a night), 10 hours a week are devoted to myself during the off-season and 20 during race season – leaving us 4 hours. 2 of which will be spent inhaling food and you not talking to me (see above), so let’s make the best of the 2 hours we will spend together on average each day.

 NOTE: If you are a licensed message therapist or doctor this would make the most optimal use of our time together. Nutritionist is also acceptable, but I probably already know just as much as you.

 “I enjoy road trips and vacations.” Really means: You have your choice of British Columbia, Louisville, Wisconsin, Idaho, Florida, California, Arizona, and New York, but don’t expect to do much site seeing. But if I get enough support from you, we might be able to include Hawaii in there.

 “I enjoy sightseeing.” Really means: Let’s grab a mountain bike and get our HR’s up to 90% powering up the hill. There’s plenty of time to look around on the descent as trees and bushes whiz by at 40 mph.

 “I like stimulating conversation.” Really means: while we are running, we can talk about food. Then we can talk about how we decided what to wear on this run based on the temperature at start time versus the temperature at the time we expect to finish, how horribly out of shape we are, how many miles we did last week, and how many we will do this week and next week. Then we can talk about food.

 “I enjoy relaxing soaks in the tub.” Really Means: I’m going to stop on the way home and buy two bags of ice, throw them in the tub with some water, and sit in this torture chamber for 30 minutes.

 “I’m interested in photography.” Really Means: My camera is permanently perched on a tripod in front of my trainer. I obsess over taking photos of my bike position and analyzing them to get the perfect set-up.

 “I’m into in technology.” Really Means: My heart rate monitor and bike computer are my best friends. Until you can give me some hard data that can improve my training, don’t bother trying to buddy up to me. You could one day break into the top three if you recognize and feed my dependancy by buying me more gear.

 Article courtesy of an anonymous Triathlete who is likely still single, from Toronto, and who competed rather well the Lake Placid Ironman in 2006. For a small fee we’ll connect you to this handsome and successful individual…(works “downtown” Toronto in the “money business”)

Your First Ironman: A How-To Guide

Posted on by Sandy

My race buddy Maria “M-Dot” and I are tinkering with “race strategy” back and forth (I hope that we worry this subject to death so that we’re all set when the Event rolls around). Thought I should share with ya’ll, too.

Your First Ironman: A How-To Guide
A guide that takes you from check-in to the finish line for your first Ironman triathlon – as suggested by Beginner Triathlete.

Here it is, the event you have been waiting and training for. The last 6-9 months have all been geared to this day; your training has been perfectly orchestrated and planned so that you can be as ready as possible for the Ironman. But what exactly happens on race day?

While you can go to the Ironman website and read all the rules and schedules, I wanted to give you a broad picture of what to expect and highlight some key points. To read the IM rules and schedules, go here.)

The race actually starts two days prior, as you must arrive and check in/register two days before the event – Ironman rules.

Bring with you:
An official photo ID
USAT card
Confirmation number (if you signed up on the Net).

At registration you will:
– Confirm your athlete number
– Show your USAT card
– Weigh in (just tell them what you weigh- this is for medical reasons, as they may weigh you during the race to check your hydration status)
– Pick up your registration packet that contains your race numbers (one for each of the following: the front of your helmet, your bike frame , the back of your bike shirt, and the front of your run shirt), your swim cap, your timing chip, safety pins, bike ties for the bike number, and stickers for your gear bags.
– Get your gear bags and other goody bags.

The day before the race there will be a mandatory Pre-race meeting. This is very informative, and as I stated, is mandatory!

This is also the day that you drop off your bike and gear bags (not special needs or dry clothes bags—those you drop on race day).

What are these “Gear bags?”
You are not allowed to leave anything by your bike, so all your gear is in bags that you will pick up when you need them at each transition. The bags are stored in boxes.

You get 5 bags for the following:

** Swim to bike transition:

Put everything in here you need for T1 – helmet, glasses, shoes and socks, gloves, food, and anything else you need for the bike section. Are you wearing your biking gear under your wetsuit? If not, put it in the T1 bag.

** Bike to run transition:

Put everything in here you need for T2: hat, glasses (if different from your biking glasses), shoes and socks, different shirt if necessary, food, etc.

** Bike special needs:

Nutrients and anything else you think you might need during the ride—Vaseline, frozen sports drink bottle, gel flask just in case, etc. You pick this up about midway through the ride.

** Run special needs:

Maybe a change of socks, Vaseline, salt tabs, pain killers (but not NSAIDS), special food, a long sleeved sweater in case it is cold when you run in the dark (tie it around your waist, so you have it). This will be available about half way through the run.

** Dry clothes bag:

For what you can change into after you finish.

Do not put anything you ever want to see again in these bags as it is highly unlikely you will get them back.

On race day, if the gear collection area is not congested, a volunteer will actually hand you your gear bags, but if it is busy you will have to get them yourself, so know where your bag is!

The day before the race

1. Affix all your stickers and tags to everything. Figure out where your gear bag is located, where your bike is and where you should leave your special needs and dry gear bags on race day.

2. You need to have reflective tape on your run gear: a piece on the toe and heel of each shoe, a piece on the right and left of both front and back of shirt and shorts! Do this before you even leave home!

3. Lastly, label all your gear, including shoes before you leave home.

What are you wearing for each portion of the race? Some people actually wear two pairs of shorts for the bike: one compression pair (that double as running shorts-Sugoi and DeSoto have some) and one bike pair. Both can be worn under the wetsuit, or you can add the biking pair in the change tent. Make sure that the compression shorts have no seams in the crotch! Once in T2, you can just remove the bike shorts.

The day before the race, it is a good idea to do a pre-race brick: 30 minute bike ride and 15 minute run – all at race pace. A good idea would be to ride some of the run course.

I would also take advantage of the open water swims in the mornings leading up to race day.

Race Day

NOTE: absolutely no assistance of any kind is allowed from spectators and friends and family – this includes running, biking or driving with you, giving technical support, and/or handing you any food or anything else. You will be disqualified.

Remember to race within yourself and follow your pacing plan. Do not be tempted to run anyone else’s race. Use your HR to guide you, if you have been training with a monitor. Whatever happens, use your mind as well as your body to deal with it, as a race this long is not won, or finished, by just being fit enough. Mental training should be as much a part of race prep and race execution as all your other training.

Get up in plenty of time to eat the breakfast you always eat before your long training sessions, and do whatever mental preparation you have been training with. Remember, you are trained and ready for this event!

Gates to the transition area are open at 5:30 and close at 6:30 a.m.

– Bring your swim cap, wetsuit, special needs and dry gear bags, timing chip. If you have a friend there, you can bring your pump too and give it to them after you have finished pumping your tires. Please note, there will be bike assistance people there to pump up your tires, so it is not necessary for you to bring yours.

– Stow your special needs and dry clothes bags, go to the body marking area and then go and put on your wetsuit (if applicable). If you pumped your own tires, hand off your pump to your friends.

– Go down to the water to wait for the race to start. Note: I do not think there are any porta-potties on the bike course, but there are toilets available for the run. Of course, there are plenty of porta-potties at the transition area.

Swim

– Out on the swim course, there will be race crew to help you with directions.

– The swim course closes after 2 hours and 20 minutes. If you are still out there after this time, you will be DQ’d and not allowed to continue.

T1

– Once out of the water, you will be directed through timing chutes that lead you up and through the wetsuit strip area and showers. There are special wetsuit strippers there to help you get out of your suit — let them do the work!

– Then head up to the gear racks and into the change tents. There are volunteers in there who will give you anything you ask for: Vaseline, sunblock, etc. Do not be afraid to ask for assistance — use the volunteers!

– Make sure you are fully clothed and ready to get on your bike before you head out to the bike storage racks. Get on your bike and go!

Bike

– You must have your race numbers on. You can wear it on your race belt – in the back for the bike and in the front for the run.

– When you first get on the bike, take in some plain water and, as soon as you feel able, start taking in nutrients. Follow your pre-designed and well-practiced hydration and nutrition plan to the letter throughout the ride. Set your watch alarms for every 20 minutes, and eat and drink as you have done in practice.

– Initially, try to keep your HR in Z1-2 so you can settle into the bike. No matter how good you feel, do not let your HR out of Z2 for the first 30 miles!

Keep the intensity / HR and cadence you have been training with. During the middle of the bike, it would be OK if your HR crept up to the low end of Z3, but preferably you will stay in Z2 for the duration. It will be hard at times to resist the urge to go faster. But remember, you have to conserve energy and try to use fats for energy, and this is only possible if you are totally aerobic. Go faster and you start using up your glycogen stores, you build up lactic acid, and bonking becomes much more of a possibility. Today is about finishing, not speed. So, do NOT be concerned with your speed on the bike — just HR and cadence, just like in training.

– Bike aid stations are every 10 miles or so. They will have: water, Ironman PERFORM (in bottles), PowerBar Gel, fruit and cookies. Call out what you want and slow down appropriately to safely get it.

– There will be technical vans out on the course to assist you. BUT, you should know how to deal with minor problems – flats, etc. So maybe take a beginner course in bike maintenance. Ensure you have had your bike thoroughly checked over before you leave home.

– There will also be medical vans out on the course and at aid stations. Getting medical assistance does not automatically mean your race is over.

– Bike course closes 10:30 hours after the race start and if you are still on the course you will be DQ’d.

T2

Again, there will be volunteers to assist you in the change tents. Full medical facilities are available there.

Run

– You must have your run number and reflective tape. You can wear your number on your race belt — in the back for the bike and in the front for the run.

– Aid stations are located about every mile and will have the following: water, Ironman PERFORM, Cola, PowerBar Gel, fruit and cookies and chicken broth.

– Once again, follow your hydration and nutrition plan to the letter!

– The special needs bag will be available about half way through the run – take out your long-sleeved sweater and tie it around you waist so you have it just in case.

– Self-illuminating light sticks are available at the aid stations, and after dusk you are required to have one.

– The run course closes at midnight, but you may finish if you want. If you do not want to continue, you will be brought back to the transition area.

Post race

– Finisher t-shirts and medals will be awarded at the finish line!

– Drink up! But not plain water — some form of carb drink is best. And eat what you can. Remember, to assist in recovery, a 4-1 ratio of carbs to protein in best within 30 minutes of finishing.

– Keep walking so that you do not cramp up, change into some dry clothes and then go and get a massage!

For your support crew (friends and family) there is an “Ironmates” designated area where they can get info about how you are doing on the course and track your progress.

There is a medical information board here too, which they should check periodically to see if their athlete’s name is posted. If it is, check with a volunteer and they will provide more info. Personal messages can be posted here, and this is the best place to meet up once the race is over. Ironmates are not allowed in the finish chutes.

One of my favorite pictures ever…

Posted on by Sandy

…this is from TN-teammate

Missy. We had a bike workout last week that involved keeping track of your RPMs, going up and down (“hill simulations”), varying the speed, varying the timing, etc. She was having trouble keeping track – so she discovered the perfect system….

I mean, what better system than counting with colored bears?

I ask ya!

(smile)

Louisville Weather For Race Day

Posted on by Sandy

(courtesy of Missy)

 Here is the historical weather for Louisville on Aug 29th from weather underground:

Daily Precipitation:

The Average Daily Precipitation is 0.06  with a historical range of 0.00  to 0.38 
There is a 43% chance of a Precipitation Day.(6 days out of 14 in historical record)

Most consecutive days found in historic record: 1
 

 

Cloud Cover:

Average Cloud Cover is mostly sunny
There is a 29% chance of a Cloudy Day.(4 days out of 14 in historical record)

Most consecutive days found in historic record: 1
 

 

Wind:

The Average Wind is 5 mph with a historical range of 0 mph to 8 mph
There is a 0% chance of a Windy Day (average wind over 10 mph / 15km/h).(0 days out of 14 in historical record)

Most consecutive days found in historic record: 0
 

 

Humidity:

The Average High Dew Point is 71 F with a historical range of 66 F to 76 F
The Average Low Dew Point is 64 F with a historical range of 50 F to 70 F
There is a 57% chance of a Sweltering Day (dew point over 70°F / 21°C).(8 days out of 14 in historical record)

Most consecutive days found in historic record: 0

 Here are the highs from 2009-1995 (newest first):

81, 94, 96, 83, 76, 80, 89, 88, 89, 96, 82, 82, 87, 91

The actual highs show that it is either hot (88-96) or fairly moderate (less than 82) in Louisville on the 29th, but rarely between 82 and 87. 

Also, it’s not very likely that we will face a strong wind or rain.  Most of the rain that they factor in were trace amounts around .1 inches for the day.  Once they had .39 inches for the day, and that is not enough rain to cause big problems.

 

The 99 Steps of a Typical Ironman Trip

Posted on by Sandy

(courtesy of Head Coach Dave)

The 99 steps of a typical IM trip

  1. Arrive in town.
  2. Find over-priced accommodations you are staying a minimum of four nights at
  3. Unpack bicycle, spread gear around room randomly.
  4. Attempt to reassemble bicycle, realize you forgot to mark your seat and handlebar position before disassembly. Guess position and tell yourself it won’t make a big difference.
  5. Drive bike course at slow speeds while making wrong turns. Annoy locals.
  6. Find swim venue. Put wetsuit on, stand around for 15 minutes. Swim 10 minutes, take wetsuit off. Look around to see if you impressed anyone.
  7. Walk around expo looking for free stuff.
  8. Go to registration tent, stand in line, get bag, check bag for goodies.
  9. Go back to hotel, arrange energy products into different piles. Stare at piles.
  10. Spend 2 hours preparing for bike ride with race wheels and drink systems. Go for 30 minute ride. Go back to hotel.
  11. Decide that this would be a great opportunity to learn how to rebuild your rear hub to fix the play in it. Disassemble hub.
  12. Drive to house where your club mate, the bicycle mechanic, is staying. Show him the pieces of your rear wheel. Beg for help.
  13. Go to swim start Friday morning. Look for tell-tale wrist-bands on other competitors; look condescendingly at all those swimming who aren’t participating in the race.
  14. Go back to hotel, spend 4 hours attaching numbers to your bicycle, helmet, and race outfit. Panic that you don’t have 8 pieces of reflective tape for your run outfit, even though IMNA has never been known to enforce the rule.
  15. Drive down to expo at the last minute, stand in line, pay $10 for a strip of reflective tape. [LOVE this one]
  16. Drive back to hotel, place energy products into various bags.
  17. Pack transition bags.
  18. Unpack transition bags.
  19. Repack transition bags.
  20. Drive to Carbo-dinner. Stand in line, proceed through buffet with poor food selection, sit at crowded table, remember you paid an extra $20 each so your family could enjoy this food. Listen to IMNA personnel tell same jokes as last year. Realize that Dave Scott has apparently discovered the fountain of youth. Stand in line to leave.
  21. Prep bike to drop off on Saturday, discover your tire has a slow leak. Drive to expo, stand in line, pay $80 for tubular tire. Get back to hotel, realize you don’t know how to glue on a tubular, drive back to expo and have them do it for you.
  22. Drop bike off, spend time covering bike with various plastic bags because everyone else is doing it.
  23. Drop off your transition bags, realize you forgot your salt tablets, drive back to hotel to get them.
  24. Drive back to hotel again, arrange race gear for tomorrow morning.
  25. Pack special needs bags.
  26. Unpack special needs bags.
  27. Repack special needs bags.
  28. Realize there is nothing more you can do to get ready. Sit down and relax.
  29. Panic.
  30. Eat early dinner
  31. Go to bed, lie there in a cold sweat.
  32. Wake up at 2:00 am for 1000 calorie bottle of nasty-tasting concoction, “because Gordo does it”.
  33. Lie awake listening to horrible weather move into town.
  34. Wake up at 4:00 am, listen to spouse complain.
  35. Get in car, drive to start. Stand in line to enter the transition area.
  36. Check transition bags.
  37. Stand in line to get body marked.
  38. Check bike, stand in line to get tires pumped up.
  39. Stand in line for porta-john.
  40. Realize you left your water bottles with special nutrition needs in the fridge at the hotel. Drive back madly to get them.
  41. Get back to start, wait in line for parking spot.
  42. Stand in line for porta-john.
  43. Get wetsuit on, stand in line to enter swim area.
  44. Realize it’s too late for a warm up. Stand in line to enter water.
  45. Stand in water with 2000 other people while sun comes up and national anthem is sung by local high school girl. Realize that few moments of your life have been this beautiful.
  46. Gun goes off, 2000 people attempt to swim on top of you; realize that you are in mortal danger or drowning and few moments of your life have been this dangerous.
  47. Get kicked in face, goggles come off, panic and tread water trying to get them back on while people hit you. Remember you paid good money & trained a year to do this.
  48. Exit swim, stand in line to get into transition.
  49. Stand in line to get out of change tent. Get bike, stand in line to get out of transition.
  50. Start bike, realize that there is no way 1000 people can pack onto a course within 20 minutes without massive drafting problems. Hope that poor bike handlers don’t crash in front of you.
  51. Ride bike.
  52. Panic that you’ve already fallen off the nutrition plan that your coach gave you.
  53. Make up for lost calories and fluids in the next 15 minutes. Feel ill.
  54. Ride bike.
  55. Get saddle-sore.
  56. Ride bike.
  57. Decide to piss while riding to save time.
  58. Spend the next 30 minutes soft-pedaling, coasting, and practicing mental imagery trying to relax enough to let it go.
  59. Give up, get off at aid station and spend 30 seconds in porta-john, get back on bike.
  60. Ride bike, feel queasy and bloated, take 3 salt tablets at once to make sure you’re not low on electrolytes. Throw up.
  61. Get off bike, sit in change tent wondering why you are doing this. Listen in disbelief to volunteer telling you you’re almost done. Proceed to marathon course.
  62. Realize that you should have practiced the 1000 calorie drink at 2:00 am before race day.
  63. Throw up, walk, jog, repeat for 26 miles.
  64. Start gagging at the thought of another energy gel.
  65. Sample the variety of food at aid stations. Discover Oreos, the food of the Gods.
  66. Invent the form of locomotion called the ‘ironman shuffle’. Feel proud that your 12 minute mile is technically not walking.
  67. Pass your spouse. Make them swear to never let you do another one of these. Discover flat Coke, drink of the Gods.
  68. See finishing chute. Sprint madly down the road high-fiving people and cheering while announcer screams your name. Realize it was all worth it.
  69. Get to finishing chute, wait in line while a man takes his extended family over it with him.
  70. Cross line, collapse into arms of patient volunteers.
  71. Spend next two hours in med tent realizing that you should have drunk more fluids when it got hot.
  72. Go to massage tent, eat cold pizza and wander around in a daze while wearing an aluminum foil blanket.
  73. Stick around finish line until midnight to share in “the ironman spirit”. Beat 12-year-old to grab free socks thrown into crowd.
  74. Look in disbelief at fresh and bouncy professional athletes dancing at the finish line.
  75. Cheer last few athletes into the finish before midnight. Ask your spouse if you looked that bad. Be amazed that they spent 17 hours out there moving the whole time.
  76. Go back to hotel, collapse in bed.
  77. Wake up, go to bathroom, collapse back into bed. Repeat all night until the 6 IV’s the med tent gave you are through your system.
  78. Wake up at 4:00 because your legs hurt so much.
  79. Eat first breakfast.
  80. Sit around until spouse wakes up, eat second breakfast.
  81. Shuffle around town Monday morning wearing finishers T-shirt and medal. Smile knowingly at other fellow shufflers. Graciously accept congratulations from locals thankful you came to their town to spend money.
  82. Eat third breakfast at all-you-can-eat buffet.
  83. Go to Official Finishers merchandise tent. Stand in line. Pick out $200 worth of clothing with prominent logos on it. Stand in line, pay $600 for clothes. Contemplate getting a tattoo to immortalize your achievement.
  84. Fall prey to peer-pressure and marketing techniques. Cough up $450 to sign up for the race next year – since it will sell out today, and this is your only chance to sign up!
  85. Proceed to IM Hawaii roll-down. Hold out hope that, even though you finished 80th in your age-group, this will be the year everyone leaves early and you get the last spot.
  86. Eat first lunch.
  87. Go back to hotel, stare at the disgusting, sticky, smelly mess that is your bicycle and race clothes. Start packing things up to fly home
  88. Eat second lunch.
  89. Go to awards dinner, stand in line. Get poor food from buffet, remember you spent $20 a head so your family could enjoy this magical moment with you.
  90. Watch hastily-produced race video. Closely examine each frame hoping they caught a glimpse of you on the course. Be disappointed.
  91. Watch age-group athletes get their awards. Wonder how many of them actually work for a living, and where you can get some of the performance enhancing drugs they appear to be on.
  92. Realize that one has to go all the way up to women’s 70+ age group before finding an age-group your time would have won.
  93. Listen to long, excruciatingly boring thank-you speeches from various professional athletes.
  94. Stand in line to get out of awards dinner.
  95. Go to Airport, stand in line. Deliver $5000 bike to Neanderthal-like baggage handler. Pray. Reluctantly take finishers medal off to pass through metal detector. Proudly tell TSA personnel what you did on your weekend.
  96. Get home, contemplate unpacking disgusting bicycle, decide to leave it until tomorrow.
  97. Eat Bon-Bons and watch TV. Contemplate unpacking your bicycle and training again, decide to leave it until tomorrow.
  98. Repeat above step for 2-10 weeks. Step on scale. Look at your fat, disgusting self in a mirror and remember you signed up for next year’s race. Unpack bike, chip mold off of seat tube. Show up at swim practice again.
  99. Get ready to do it all again next year…

GO VinePeeps, GO!

Posted on by Sandy

Today’s been crazy. VERY chilly swim at Aquatic Park (mid-50s I would say, and overcast with a breeze, plus a very strong and cold tide coming in). Jane and I got out after 45 minutes – we felt energetic, we were just super chilled, enough that we couldn’t talk. Another lovely surprise was on our 3rd lap when a bruiser guy ran RIGHT into me (after “skimming past” Jane – she shouted to try to warn me, but too late). KONK. And then he was mean about it. Jane’s reaction – and the reaction of the amazing 70 year old Danish woman with just a bathing suit and cap, no goggles or wetsuit – “You should have told him if he’s such a great swimmer, why did HE run into YOU?”

Networking EARLY this morning, 1/2 hour cat nap, pack, swim, Sports Basement trip (to FINALLY replace our floor pump after it tore not one but TWO tubes as H prepared to take Angeline out for a ride), hang with Jane for a bit, drive home, collapse, read new Lava Magazine, work on the new front doors/picking colors for same with H…really tired now BUT had to sit down to get this down.

SO excited to go cheer my IronVinePeeps on tomorrow! Paula will drive me up with the kids, then I will hang with Mentor Margaret, then H will gather me up in the evening.

And for you VineIronPeeps, the most important thing to remember is:

THIS IS JUST A 140.6 MILE VICTORY LAP!

If you’ve gotten out there, gutted through all the workouts, puked through changing nutrition, bonked through understanding hydration, listened seriously to our coaches, gone from a guppy to a fish, gone from walking up Pig Farm to riding it, gone from surly puffing through runs to being able to walk and joke…that’s the Work. As they say in the country folks, “The Hay Is In The Barn.” Now it’s just time to do your Victory Lap.

Go VinePeeps!

Triple Brick…SOC Lifestyles…Wow, I’m Tired…

Posted on by Sandy

I’m tired.

Mentor Margaret says that’s what happens about now. You’re just so tired of  training, tired of getting up at 5 a.m., tired of the pool, tired of your run courses, and perhaps particularly tired of your bicycle seat.

About 3/4 of my Teammates are doing the Vineman ironman-length race on Saturday – 2 days away! So exciting! [NOTE: It’s “ironman-distance” not a sanctioned Ironman race – that’s why they can’t use the “M-dot” logo.] I will be up there most of the day to support them, and hope that everyone does great. I’m kinda jealous, I might add. Because on the day they have the Vineman, we have a 75 mile bike ride; on the day after, when they are DONE, we have an 18 mile run. And another century the week after. And a…

I’ve had some trouble dragging my sorry *ss to work out. I still have the nagging psoas issue, but I just feel tired all the time. Starting August 1, H and I will be going full-bore back onto a Good Eating regime – meaning, stopping all that “good stuff” that has crept into our gullets over the last few months. Alcohol, caffeine, bread/starchy carbs, milk products, gluten…no mo’. I’d like to lose a bit more of my “fuel belt” (a/k/a belly) before the event, and this is the only sure way I know to do it. By cutting out sugar/caffeine/etc., too, during the Ironman, things like the Coca-Cola that they pass out at the final miles of the marathon give you a real Kick. I’m all for that!

One of the big things that happened last week was my SOC Lifestyles interview went up. Michelle Bateman and I had a BLAST doing it. Here is the link. You can “scroll through” the talking parts if you don’t want to hear it (how I went from Couch Potato woman to an endurance athlete in 8 months), but you should definitely watch the parts where I take Michelle out to “do the sports.” We had to film it backwards – Run first, Swim last – for “hair and makeup issues” – and I surprised Michelle with not only a “finish line” (made up of a bunch of my scarves tied together!) but also by talking very seriously about how “technical” the bike part was – and then unveiling a TINY pink girl’s bike and a big white beach cruiser (with a basket) for her to choose from. It was such a blast.

So what else is up? I’ve been swimming at Aquatic Park with my new buddy from the JCC, Jane. Each time we go she’s been more comfortable; last week she smoked me. (She’s an amazing swimmer – just not an open water swimmer.) Last week we worked on sighting; she can now swim straight, too. It became a running joke that I would look up to make sure she was OK, not see her, stop swimming, and discover she’d basically set off at a 90 degree course to her previous line during the 3 breaths I had not watched her! It really was funny.

This time at the Park we had a little bit of an adventure. First, when we were getting into our wetsuits, a guy walked by on a cell phone saying “…oh YEAH, amazing, yup, a shark in Aquatic Park…” and then he walked on past. Jane didn’t hear him, but I did, and I was PISSED. She was just getting her heart rate down on open water swims – the LAST thing that she needed to worry about was a shark. I am quite sure that the guy was just being a jerk.

Then, just as we were at the end of our hour swim, we “ran into” a sea lion. I had made Jane purchase a flourescent pink swim cap so that I could see her – we joked that the sea lions needed to take up the “colored cap” as well! That was a big big surprise.

And now, for the Triple Brick. Last weekend was the “Triple Brick” for us Ironman Louisville/Canada folks (30 mile bike/hour run/30 mile bike/hour run/30 mile bike/hour run without stopping – it took something like 9-10 hours). (Vineman folks are on their Taper, so came out to do a bit of a bike and then cheer us on). Cue Music Here. (ha!) As head Coach Dave said in his email to us: “Triple brick is Freaking Hard and it’s meant to really test your plan, which is exactly what we saw out there.”

My biggest “question mark” going into the Triple Brick was still whether my nutrition plan would work. As I have said before, I have moved totally over to Infinit Nutrition. (If you click on that link, I get some “Infinit bucks” so I’d love you to use it.) They custom-make a “brew” for you with all the salts/carbs/protein/amino acids/caffeine/etc. that you need. I had used it for the Century, and some other training, but not for a long cross-sport training like the Triple.

I started the first 30 mile loop rarin’ to go – all sunscreen’d up and following Margaret, Josh, Sedonia and Nick. The course was fairly similar to the course that we had done the Double Brick on a few weeks before (when the Vineman folks did their Triple). Very pretty – out in Danville. My DailyOM Horoscope for that day was guiding my day: It was entitled Flowing Tranquility:

You may be feeling laid back which could make it easier for you to go with the flow and take things as they come today. Perhaps this sense of serenity might be due to your recognition that there is really little in life that you have to worry about if you allow yourself to put your trust in the hands of the universe. Being able to simply let go and let life take you where it will may not be easy, but you can give yourself gentle reminders throughout the day should any fearful or doubtful thoughts arise such as “I feel relaxed” or “Life flows easily through me”. As you do this, you could notice that this gives you greater peace of mind through a more permissive and accepting attitude of whatever may happen to you today.
Trying not to control things but instead to simply let them take their course brings more tranquility into our lives. Our ability to release into whatever might occur may not be something that comes to us easily – even when we are the most relaxed, negative and worried thoughts may crop up. Once we know this however, we can easily come back to our state of peacefulness by using simple affirmations or prompts to gently help our minds release any thoughts that we are holding onto which also hold us back. By letting yourself go wherever life takes you, you will find tranquility in the quiet acceptance of the way things are today.
 
 
 
 
 

 

Sedonia and Nick rode side-by-side down the back country road, and Margaret and Josh rode side-by-side behind them. There was no traffic for miles. I was behind them; I had a mirror on my sunglasses, so could see traffic and give the “CAR!” warning if anything came up that would need everyone to get back single file.

Well, almost anything.

We were a bit of a ways out of a lazy curve in the road and I glanced up, and saw a GRILL in my mirror. I couldn’t even formulate “CAR” – I just shouted “YIKES!” Everyone pulled into a quick single-file…as a Ferrari Club tore on past! It was SUCH an amazing sight to see! A 1/2 dozen or so Ferraris, different styles, all red (one maroon) roaring down this gorgeous sunny country road. Vrrrrroom!

The last car in the line was obviously a BMW that had gotten “caught onto the tail” of the Ferraris as they slowed down to get past us. I smiled and said to Margaret,” That’s their mechanic!”

I lost the “speed demons” on the back 1/3 of the ride (uphills, of course!) – but then along a straightaway that has a LOT of stop lights, I caught back up. Nick had a blowout that involved a NASTY puncture by a twisted safety pin (Sedonia stopped to help); Margaret, Josh and I followed the directions that said to turn RIGHT on Camino Tassajara and wound up doing an extra 5 miles when we found out that what the directions were “supposed” to say was stay on the road we were ON, it BECAME Camino Tassajara. Even with the detour, the whole tour took 2 hours. Then it was time to take a pitstop, and get off on the run.

The run was an out-and-back along a paved running trail (flat). I felt good, and did my “Airborne Shuffle” run. (Just running, no walking.) Coach Mike was out there to be sure that everyone looked okay and that the heat wasn’t taking its toll. My only misjudgment was not using the whole Infinit bottle (one bottle = 1 hour). That worried me a bit, because I try to be assiduous about “doing what I’m told” nutrition/hydration-wise.

Back into transition, and into the potty again for me (CERTAINLY hydrated!) I also saw Teammate Maria (“M-Dot”) Afan’s mom and dad – I had known Susan at a previous job, and that’s how I had initially met Maria. It was great to see her! She looked amazing. She was up in No Cal and had come to cheer Maria on.

Heading back out on the ride, I realized I was having to “guesstimate” a bit on the nutrition, because my Camelbak holds 3 hours’ worth of nutrition/hydration for me…and the bike only took 2. I still had “about” an hour’s worth of nutrition in the Camelbak, so I added 2 hours’ worth more and water. I figured that I should do my best to finish all of it, since I hadn’t finished off the entire hour’s worth on the run, and it was getting hotter.

Out and around the course…stopping a couple of times to do what I have realized REALLY helps me – just stop and stretch my back and shoulders. It makes a WORLD of difference.

On this round, on the “straight away” portion back (after dumping my chain on the way out – oy!) I ran into a cyclist, Raf, who said he had been on Ironteam before, and wanted to ride with me to Transition to see if anyone he knew was there (Mike Kyle, Kristie, etc.) Well, we got to talking and ONCE AGAIN, I missed a turn! This time we rode the “straight road” all the way to the highway! I was a bit embarrassed; we turned back around and came up the “correct” road, which added another 5 miles onto the route. I was going 2 for 2!

Out on the run again – and this time I wound up running OUT of hydration before getting back to transition! It wasn’t that far out (maybe 5-8 minutes), but far enough. After hitting the potty AGAIN (laugh), I mixed up the Camelbak and headed out.

On my first sip, I could tell that I hadn’t gotten the mix “right” – it was too weak. I had obviously put in 2 hours’ worth, not 3. I told myself not to sweat it – in actuality, the ride only TOOK 2 hours, so I should just try to get it all down, which would give me more hydration at the hottest part of the ride, anyway. And it was HOT! The “backside” of the ride had new tarmac, and the heat beat up from the smooth black surface. My feet were getting REALLY warm, but I couldn’t figure out a way around it. I just sucked down the Camelbak, stopped a couple times to stretch my back, and kept at it. I caught up to Sedonia and Paula turning down the last mile or so, and they looked a bit hot and tired. I suddenly got a surge of energy, and pumped on by. It was bizarre. Paula hooted at me!

The last run sucked. 🙂 I got off the bike, and Margaret told Paula and me that we should just run to the aid station and back, “no reason to kill ourselves.” I had to (can you guess?) hit the potty, then I headed out. Though the first 2 rounds I had been able to “Airborne Shuffle” through the entire run, I knew I would do a 5:1 run/walk combo. I also carried not one but 2 bottles of Infinit, because I was feeling low energy and a bit of a headache coming on from the heat. Oh and maybe a LITTLE from the fact I had been out there doing this for 9 hours!!

I was pretty much set to turn around at the Aid Station, but each time I would do the 1 minute walk, I would start up again and feel better and better. I thought I needed to remember that feeling for the actual Ironman, and so instead of stopping, I did the full hour out-and-back. By the end of it, I was feeling a LOT better, and was very surprised. That was a great learning for me. Just “keep on keepin’ on” and you can get through it.

Sedonia ran me in part way, and then near the end Simon and his wife were there to cheer me on. Then it was back to the cars to enjoy the sandwiches that Helen had purchased for us, and to pass around the “You Know You’re Iron When” T-shirt that Kathryn and I had made up (she did the iron-on and fit it to the shirt; I had of course collected the phrases). Once the Vineman is over, we’re likely to do it as a fundraiser. Too much going on this week!

And a few more “You Know You’re Iron Whens”…

“You know you are Iron when you email your personal trainer the race course description, map and elevation chart and her reply is: “OMG”.” (IronWu)

“You know you’re Iron when you’re heading down the freeway applying Body Glide to your neck to prepare for your open water swim.” (Jen Jay)

Mental Attitude for Ironman – particularly for my Vineman peeps!

Posted on by Sandy

Mental Attitude for Ironman

from Triathlon Training

In the final days before you race an Ironman it is essential that you keep a few things in mind.

Ironman essence – Gratitude

The Ironman hype in the final week before race day often makes you forget the reason you are racing in the first place. Excitement is running high. Triathletes are everywhere, discussing race goals.

This is a good time to remind yourself why you started in this sport. It is very likely you were attracted to triathlon, Ironman, because of the lifestyle it provides you; its health benefits; the opportunity to visit the great places around the world where triathlons are held; and for the unique friendships that develop between athletes.

Ironman is a way to celebrate life: it is a gift to the have time, the health and the finances to take part in such a unique event.

Remind yourself of the above in race week and try to focus less on your splits in each discipline, age-group placing or Kona slots: those are only consequences of a great race execution, based on your fitness and mindset. 

Setting goals

Crossing the finish line is always at the top of the list.

Then you have secondary goals that are usually linked to finish times and/or improving splits in each discipline.

Be careful how you set them and what benchmark you use. Always keep in mind that race day conditions are unique and hard, if not impossible, to predict. If you want to improve your finish time of the previous year, or from another other race, you have to take into account that the conditions such as wind, temperature and currents will most likely be different.

Another problem with predicting finish times, especially for first-timers, is using times done in training: unless you have done an Ironman simulation it is impossible to know how you will react during the final half of the Ironman run. The result window is massive: you might have a solid day and run those 21km in 100 minutes or less, or if you may get cramps and take 3 hours, or more.

Confidence

Maintaining confidence in your training and race strategy in the final days before Ironman can be a challenge. As soon as you arrive at the race venue you bump into all those sponsored athletes walking around in and with the latest equipment, showing off their lean and vascular legs. Such sights can be quite intimidating to the first timer or beginner athlete.

Remember: before a race everyone looks like a champion – don’t let this hurt your confidence.

Another common thought on race week is: “I should have trained harder!”

You have already done the best you could. Perhaps you had to take a week off training due to work, family or health issues but those are situations we all face. Every single triathlete on the startline of an Ironman had to overcome some sort of challenge during their preparation so don’t worry, you are not alone.

Be realistic

One of the biggest differences between the short races and Ironman is that the latter provides a better opportunity for the athlete to perform according to ability. Never forget this on race day. If you are not feeling great in the swim or the early stages of the bike, stay calm: there is a long day ahead and you will have the opportunity to get into your rhythm as the race progresses.

Other examples are a slow transition or a flat tire: unlike the short course events where your race would be over due to those setbacks, in Ironman you can still catch up on the lost time.

There is no such a thing as having a great race based on experience or “luck”. At best you minimize potential problems by going under-trained into an Ironman but no miracle will happen. Your best choice is to adjust your goals and expectations to avoid frustration.

Rational vs Emotional

Keep your emotions in check on race day: don’t let them take over your race strategy. Adrenalin released in the first few hours of the race, with the type-A and competitive personality of each triathlete, plus the fact that everyone is well-rested and tapered is a perfect recipe for disaster.

The main mistakes happen in the cycling leg, especially during the first hours, when athletes are excited and forget a very long day is only just beginning. As a result, people start to race each other or just ignore their nutrition plan.

Another common mistake that results in an emotional, rather than a rational, approach is after a setback such as a flat tire or a penalty is that athletes tend to “make up for it”. Don’t. Stay calm and be patient in those situations instead. Ironman is a long race and you can slowly, over the next hours, catch up on the missed minutes. Please do not try to do it within the next 60 minutes.

Positive attitude

It takes between 8 and 17 hours to finish an Ironman. That is a lot of time for everything to go as planned, especially considering the myriad of factors the athlete can’t control. It is very likely that something will go “wrong” at some stage during the race.

After I wrote an article about the mental attitude towards the race day challenge last year, several athletes came to talk to me after finishing their Ironman and mentioned that already in the swim leg their race wasn’t going as planned: they couldn’t see the buoys and went off course.

Ironman is all about overcoming obstacles. The challenges start with your training routine, how you manage your work and family commitments with those long sessions that take a lot of your time and energy. The training is 90% of the Ironman experience and is the biggest challenge. Race day is only the celebration of getting to the start line. You will still be tested during the event, be it physically or logistically, but with your Ironman determination you will find a solution and make it to the finish line. 

Have a great race!

http://www.trifuel.com/training/triathlon-training/mental-attitude-for-ironman

If It’s Saturday It Must Be…the East Bay Century…

Posted on by Sandy

OK, first of all, let’s just get this out of the way – look at this:

OK, I know that you can’t really read this. But you can “kinda sorta see” the hills. Suffice it to say that the highest percentage was FOURTEEN percent. Yes, a 14% grade.

Yo. Mama.

Here is actually a URL that shows the route – though the elevation map somehow spreads out and “averages” the elevations, so nothing looks as high. Hardie-har-har.

But I get ahead of myself. I haven’t blogged in a while. Before this, on Saturday (a week before this ride), Mentor Margaret and Swim Coach Sedonia and I did a 16 mile rolling hill run in Napa, which was great. I wound up running a lot harder than my set V-DOT (we ran at average 11 minutes/mile), but I felt OK about it because we did a 5 minute run/1 minute walk routine. I’m definitely going to use that during the Ironman. I used the Infinit I had gotten (more on that below) and it worked out well, as did running in a cycling jersey instead of a running shirt with a belt to hold a bottle. The next day (Sunday) was “Honey Do” day for me – Herbert had a LOT of things for me to do around the house, and so we got those done; Monday he and I did the 75 mile ride that was on the schedule. We went from home out Lincoln to the Marin Metric Century course, but we didn’t turn immediately right at Nicasio Lake – we turned left first (so heading out towards Pt Reyes), to Sir Francis Drake Blvd., then turned around and rode back and then up and over to the Cheese Factory. Instead of doing the big hill at Walker Creek, we turned left (away from the hill) and had a really lovely ride on the rolling hills out that direction, up to and a bit past Walker Creek Ranch. Then we turned around and came back out Hicks Valley Road and rode on back. Big Rock and the hill “up and over” to the Cheese Factory were not pleasant, but they were do-able. I did the whole ride on Infinit and was pretty confident I had FINALLY found the energy/salt/hydration solution for me. Tuesday I went running with my brother Jeff out in Ross around Lake Lagunitas (70 minute run) – it was great to catch up. There were some seriously steep spots and Jeff is an a-c-e runner, but he was patient with me when I had to walk or just jog. It was so great and a gorgeous day. Wednesday I did the spin workout on Angeline – Thursday I was out with Les, Jen and Melissa to Crown Road in Ross – which looks “over towards” Lake Lagunitas (Jeff had even actually pointed Crown Road out to me on our run, across the valley). We did a 60 minute run, and Melissa looked 1000% better since she had been able to kick her sinus infection. I had so much to do Friday I didn’t get a workout in – bad me – but I also knew that Saturday was going to be a killer! So that’s a week without swimming which is NOT good, since I am in Dallas this week and there is no pool to be “had.”

I spent Friday night at Maria M-Dot’s over in the East Bay so that I wouldn’t have to get up at an INSANE hour to get on the road by 6:30 a.m. as scheduled. We got up at 4:30 a.m., mixed nutrition, puttered around a bit, and pasted on our snazzy Safeway tattoos. (I had gotten a sheet of these for the Clear Lake 3/4 Iron, and found them when packing. I picked a little Tahitian design, Maria picked this “tat” which means “DREAM.”)

Then we headed on over to meet the “usual suspects” – Carol, Patti, Susie, Janice, Mel, Tiffany, Dana, Marina, Kathryn, Paula, Mary (I think that’s it) in Heather Farms Park.

We were a bit later than we expected (I was dragging, I admit it), and so what with all the to-ing and fro-ing (and pottying!) that generally needs to take place before a ride, Maria and I wound up being about 10 minutes behind the main “pack” of the Earlybirds.

We got on the road after a few false turns, and headed out through Mt. Diablo State Park. I have never actually been to Mt. Diablo, and certainly don’t know the East Bay. I had admitted to Maria driving over that I was scared of this. Even more scared than I’d been for any of the other workouts. This was going to be a bear – Three Bears, actually! – and that’s not the least of it…8,732 vertical feet of climbing including Grizzly Peak, The 3 Bears, Pig Farm, Reliez Valley Road, Tice Valley Road – “oh and” Mount Diablo and Skyline Blvd in Berkeley/Oakland.

I had decided to do the ride solely using Infinit, the new beverage that I had had made up on my training mate Missy’s suggestion. I believe I’ve mentioned it before – it contains all the calories, salts, etc. that you need – and they pride themselves that the “osmolality” of the drink is such that it won’t pull water OUT OF your system to “dilute” it. Apparently that’s a real problem with some energy drinks – if the “osmolality” is over 300 (parts of drink mix per x ml of water), your body can’t digest it without sucking water OUT of your system. It’s just simple Osmosis like High School Biology. Many of us mix “power bottles” of mix with Carbopro, energy beverage, etc. in them, then suck down water “as well,” but if you don’t drink enough water to “dilute” the osmolality of the “power bottle” this can happen, leading to gastric upset. I was hoping that this would work (I had my Bento Box full of Thermolytes, GU, etc. “just in case” it did NOT).

the "lei" around my neck is a sweat headband I forgot to put up and under my helmet. Duh!

We got to the gate at Mt. Diablo and though Maria and I had talked about how nice it would be to ride together, she was a bit slower that morning than it’s comfortable for me to go and so with waves and Atta Girls we parted. She had said Mt. Diablo wasn’t that bad (Coach Mike calls it “relentless”) – but I have to disagree – I think it was brutal. And right at the beginning! I am sorry at times like this I do not ride in the East Bay, as the East Bay contingent of our team goes out midweek and “tackles” this hill. I wish that our North Bay cadre lived closer, and had that sort of thing set up. I think that would really help me. I don’t like to ride alone, and so I wind up spinning most of the time instead of getting out and doing hills, etc.

I wound up catching up with Dana after a bit, and she said she wasn’t feeling that great. After a couple turns I ran into Tiffany and Carol, then at a little ranger station before the Junction I ran into Janice. I pulled over to have a stretch, and she had me fill her Aerobottle – no way to get water in there when it’s all strapped down on the aerobars, and her “other” water bottle was filled with energy drink! I nearly poured MY energy drink into her bottle, but was smart enough to take a swig first (Infinit is clear). I put my water into hers, then filled up my bottle at the drinking fountain. We rolled up Janice’s jacket as small as we could, and I stuffed it into her back pocket; with the obligatory “potty break” we set off again.

I got to the Junction and headed down South Gate road, which was a blessed relief after all the climbing. At the end of the road though – WOAH! – the road is SO BAD! I managed to lose my GU bullet, which flew off (Maria lost her Garmin, but luckily was able to find it and it was OK). I am not sure I have EVER seen a road that bad, including the bad bit in Clear Lake.

Melissa and me

I rode solo for quite some time, and in fact missed the first TNT water stop at Shannon Park. I’m not sure how I missed it – but when I took out the typed directions and looked at where I was, I was a couple turns past it. Somewhere along the way I passed Marina and Mel – Melissa had gotten her FIRST flat (in like 6 YEARS of cycling!) and was changing it. I asked if they were OK and they said they were – she had the tire off – but come to find out that after she got the new tube seated, etc. she didn’t have the right CO2 cartridges! I guess that’s how we all learn these things! (I have now had PLENTY of flats – especially as if H gets one he has me change it, too, for “practice.” On the 75 mile ride, he got a back-wheel flat RIGHT at a spot I had had TWO flats about 4 months previously. Something is up there.)

I did finally see a TNT stop where Dana’s wife Ro was womanning a station. That was good because it was 3 hours in and time for me to juggle getting the Infinit mix/more water/etc. into my Camelbak. I had made a 3 hour “concentrated” bottle and one of just plain water, and those were on my bike. Ro helped me top off the Camelbak with more water (and ice), and then I had another 3 hours’ worth of powder that I made another concentrated bottle with, plus the other bottle of water. After a potty break (which made me feel I was doing well with my hydration), I was off to climb up the hill from Ro’s car. I had seen someone taking off as I was coming into the stop. I had thought it was Paula, but after a bit of a ride I caught up, and it turned out to be Susie (Paula and Kathryn SMOKED the ride – I never even saw them). She stopped on the side of Dublin Grade and we shouted Atta Girls at each other, then off I went.

My hands/wrists were getting tired as was my right shoulder. Not sure “what up” with that – I had had Rand re-fit me with new handlebars after I had had SO much pain in the Wine Country Century (WCC), and everything had been going well until that day. I wasn’t sure what was up, but I decided that I would have to do what I had learned in the WCC – when I felt that I had to, I just pulled over and stretched my shoulder, my back, my neck. It felt like a little luxury, even though I generally wasn’t stopped for more than a minute. During one of these stops the “big guns” from the group that started at hour after us passed by – first Carolyn and Nate, then a bit later, Chris, BK, Jim, then Rocky, Sara, Josh, Tony, Nick, etc. As usual with our wonderful team, everyone wanted to be sure I was ok – “Just Stretchin’!” – and off they went.

There were some amazing and breathtaking views on Grizzly Peak Road and also Skyline Blvd. I have never been up that way, and it was magnificent. I was in a bit of a grumbly phase though along the way – the roads were a little bumpy, and my shoulder was hurting. There was also really no place to pull over and stop. I turned a corner and there was a big TNT stop and I saw all our “peeps” including Honoree Laura, the “fast folk” and Coach Dave. I had had a noise emanating from my bike that had actually made me pull over a couple times (I could never find it) but as I started to head out of the stop after topping up with water, I saw that my bike bottle looked odd. Turned out that my cage was almost rattled off! Coach Dave had the right tool, and so we tightened them right up. Oy! That would have been REALLY bad – losing the GU bottle wasn’t that much of a loss (as the Infinit was working), but dumping my water bottles (WITH the cages attached!) would NOT have been okay.

I rode with Les and Jen and Tony for a bit, as we were tackling the “bears.” We were on the middle “bear” (Mama?) – I think – the one with the false summit – when Jen Jay was there in her car around a corner. I was SO glad to see her. I was nearly out of water, and though I knew Meenu and Claudia were up ahead, I felt much better to be able to square my hydration away. Les and Jen caught up at that point and Les mentioned this was a “false” summit. That did not make me feel so great (laugh!)

I remember on “Papa” Bear, Simon pulled up alongside, and I was definitely feeling it. I could tell there was a car next to me, but I couldn’t even look up. It was all I could do to keep pedaling. Then I heard someone clapping and I looked slightly left, and realized it was Simon. He shouted “You’re more than 1/2 way up Papa Bear! You’re doing great!” and then off he went. (I wasn’t so sure I wanted to know there was still about 1/2 “to go” but I really appreciated the Atta Girl.)

Once I reached Meenu and Claudia’s “best TNT stop ever” (complete with butt’r, sunscreen, Meenu Bars, red vines, salt, chocolate, cold washcloths, what-have-you) I was on my way. I checked with them to see what was coming up, and they said “Yes, more hills, and of course Pig Farm.” I wasn’t exactly sure where that was. Somewhere along the way Bike Coach Nick and I had chatted (might have even been right there at the stop), and he asked me what my strategy was. I said that Pig Farm had “bitten” me twice – once on a training ride, and once on the Louie Tri. I had had to walk the bike up the hill. I knew that the highest I had gotten was to a “sign” that’s on the first of the “steeps” on the hill (it is steep, levels out for a second, then steep and steeper). My goal was to get past that sign – then I knew that I had done better than I had either of the other two times. I said that if I walked up it from there, I would still be satisfied, because I would have done better than ever before, AND would be 60 or so miles less “fresh” than those other 2 times, to boot!

Meenu and Claudia's rest stop "cafe"

I headed away from Meenu and Claudia’s stop (Nick had gone up off ahead), and was riding alone along the hills and dales of the countryside for a while. After a while, I saw a WALL of road ahead of me. I was really bummed – this looked nasty, and I wasn’t sure I could take it and Pig Farm too. I just geared down and started pedaling, but I got about 1/2 way up and I was exhausted. I realized that I could start up again after I had rested a bit (I had been practicing this “feat” of starting up again on an uphill), and so I rested, stretched, and then got back at it.

The top of the hill was REALLY steep, and as I was coming up to it at my snail’s pace I realized that there was someone with a TNT Jersey up there to the side. I got up to the top, and I saw it was Nick. The first words out of my mouth were: “Is Pig Farm harder than that?” Nick looked puzzled. “Harder than what?” “Harder than that climb. I don’t think I can do it.” “That was it.” “That was what?” “That was Pig Farm hill. You just did it.” “I WHAT?” Nick started laughing…”Yes that

Pig Farm hill

was it, you did it. I knew you’d said that you were going to be OK if you walked it and I saw you stop your bike, but you surprised me and got back on and finished it. You did it!” I slapped him a High 5 and could feel the adrenaline COURSING through me. I DID IT!

Interestingly, I wonder if I had KNOWN that it was Pig Farm, if (once past the sign that I wanted to pass) I would have “given up.” It’s a curious question – but one I don’t need to know the answer to!

I was PUMPED riding down from Pig Farm. I put the pedal to the metal and RACED down. Nick was right behind me and at one point he said “You have REALLY gotten to be such a good cyclist!” That made me feel AWESOME! Nick peeled off to join Jen and Les at another of Jen Jay’s impromptu water stops, but I just waved on by, and headed up the dreaded Reliez Valley Road. I had not anticipated that Muthah – and it was HARD. I asked Coach Mike after if we had done that in the Louie Tri (because we had done Pig Farm, of course) and he said no – we had peeled off on another route before hitting it. The funny thing is as I was on it, I thought that we MUST have done it on the Louie, so I was “determined” since (in my mind) I had done this months and months before (on my old bike) and hadn’t walked…ah, the Mind is so interesting. (On the Louie, I had only walked the Pig Farm part.) But of course we hadn’t done that at all. And boy, It SUCKED. But I persevered – and every now and again, stopped, and stretched. I can’t explain what a difference this made. And thinking I had “done this before” (on the Louie) and I “must just be more tired” because I was hitting it 70 or so miles into a ride. As I said, ah, the Mind…

Angeline, Ze Camelbak, and Moi

I rode along again, and ultimately wound up turning on Olympic (there was another TNT Stop there in the shade, but I didn’t need it), and then hit Tice Valley Road. For me, this was the final insult. (laugh!) It was REALLY HARD! I was an unhappy camper and really just SO DONE with hills already! I wound up missing the turn back onto the bike path trail when I was sooooo close to being back, but some passers-by helped me find it. At the first part of the bike trail the pavement was like moguls – honestly – they were big waves up/down/up/down/up/down. It was odd because you couldn’t really ‘see’ them because of the afternoon light, and so I wound up just going “Woah! Woah! Woah!” Luckily Nick met me about then and I followed him in – I say “luckily” because at one point the trail we were supposed to follow went “up and over” a bridge that went over the highway, and NO way would I have gone the right direction as there was another seemingly “better” trail to the side. Thanks Nick! You rock!

I got back to the Park, and I had 9:26 of full elapsed time, 8:38 of moving/riding time. I had only prepared “Nutrition” for 9 hours, but had been able to top up about 1/2 way through my final (third) Camelbak with water so I was fine. The Infinit worked like a champ, and I was able to sit down and lounge with the team (and stretch my aching right shoulder) and munch lumpia, Pringles, Meenu Bars, Coke, and the like!

After the last of us was in, we were off to Sports Basement for a 20% off spree (THANK YOU Sports Basement) and a team pizza-and-beer meeting. Then it was time to gather Maria up and drop her off, then get back home. I was nearly there and my tiredness hit me like a ton of bricks. I really dragged myself those last 3 miles of driving – and got home, showered, and hit the sack!!

The next day (Sunday) was supposed to be an Open Water Swim and a Run – I was set to go with Mel to meet a gang up to the Vineman course, but H was feeling a bit left behind so I texted her that I wasn’t going to be able to make it, and got back in bed. I woke up at NOON – no Herbert, sun streaming in! He “hadn’t wanted to wake me” and had taken off on Angeline for a ride around Paradise to Sausalito for brunch!

I cleaned the house a bit, and then prepared to be interviewed for SOC Lifestyles. We had such fun. They did the main “sit down” portion of the interview on Sunday, and then Monday (yesterday) we “simulated” an Ironman. I surprised Michelle (the presenter) with a few things – I had strung together a bunch of my scarves and held them across the path so that she could “break the tape” and presented her with an Ironman (coffee) visor…I had also gotten a TINY little girl pink bike with streamers, etc. and a huge white beach cruiser with a basket for her for the bike (after being very serious on camera about how “technical” and “important” the equipment was on the cycling portion) – then we all went out to swim at Aquatic Park. I had such a blast, and we just laughed and laughed. I hope that it comes out on the video.

We got out of the water at Aquatic Park with the usual post-open water/salt/bay swim “Oh So Sexy” look (yeah…and FILMED, too), and then I took them to Sports Basement (Michelle wanted some Injinji socks for her husband) and then they were off to the South Bay. I hightailed it home and Sue Bird was already there for the Goal/Manifestation Workshop that we were holding that evening. I jumped in the shower, warmed up, washed out the wetsuits, and then it was time to get the Workshop going. 4 of my teammates came, and I think we all really had a fantastic and profound experience. YAY! This morning, up at 6 a.m. to go sub at BNI at McInnes Park, catch up on emails from being off the computer for 4 days, write this blog (and you wondered why my blog posts are few and far between?), approve the draft of my new Fempowerment Playbook for “blue line” (draft) publication (we get one that we look at before it goes to full print), and today I think I will run. Tomorrow I have a MUCH needed massage in the morning, have some more time to “catch up” with things falling off my desk, then I have to pack for Dallas. I am leaving Thursday from Oakland airport at SIX so I have to get up around 3:00 – the plane takes OFF at 6:00 a.m.! I guess it’s long term parking for me – not a chance I can get a ride at that hour! Then in Dallas through Sunday at 10 p.m. I plan to run outside there (humidity, come and get me) and use the spin bikes in the Hyatt gym. They don’t have a big enough pool to make a difference, but I will take a suit anyway and maybe I can find a time to do some drills.

So – that’s my story and I’m stickin’ with it!

More You Know You’re Iron When’s from the weekend…

…when you take 20 lbs of ice to the tub with you and don’t even flinch. (M-Dot)
…when your cat drinks from your ice bath. (Kathryn)
…when you catch yourself talking about energy/nutrition and you sound like you’re part of an underground drug ring. As per an email from Maria: “I caught myself saying to Phil yesterday… ‘So you’re off the Cytomax now?  How long has it been?’ ”
…when you can unlock your water bottle with your teeth while climbing up to Mt. Diablo Junction. (Melissa)
…when you go to the bar for a drink and realize all your money is in your bento box. (Nate)
…when you didn’t even REALIZE that THAT was Pig Farm! (me!)