Yoga for a folk singer

This photo turned up from the Ride for Miles. This was a trifolk moment if ever I had one.

Yesterday I played during my friends wedding. We were outdoors for the ceremony and I played as guest took seats and the wedding party came down the isle. For the bride(Mickey) I played the chord progression for Sea of Love. After that, we went to Night town for one heck of a party.

I woke up yesterday feeling as though I was going to get sick. I scrapped all tri training and stuck with just the Yoga session M and I had planned. It seems silly, but this was my first time doing yoga.

I had always played a lot of hackey sack, so flexibility and balance were never a problem for me. Last year I decided to not play often for fear that I could injure myself. I didn't realize how inflexible I had become. I can see how beneficial yoga can be to both triathlon related sports, and hackey sack. I will make yoga my big off season addition.

Today I rode and ran. I also met up with AJ to plan for the Brierman race in two weeks. I feel healthy, recovered and ready to go.

Picnic and Ride. Happy Fall!

This past weekend offered up some fantastic weather. I love the fall. Saturday morning I joined the “Ride For Miles”. It was a memorial ride for a Biology professor from John Carroll University who had been struck and killed by a car during a ride last month. The ride had 500 people take part and the route followed my normal 24 mile loop.

Following the ride, lots of food was served and everyone was treated to music compliments of my a group called Roots of American Music. The group is led by an old friend of mine named Kevin Richards. As soon as he discovered me, he drafted me to perform a few tunes. Bike shorts, cleats, and an old Guild guitar seemed perfect for the Trifolk look, but alas, I had no camera.

Sunday was the Cleveland Triathlon Club picnic. I rode down with Jack and somehow managed to avoid politics. he has started a rumor that I have seen the light regarding the GOP ticket since our ride home from Louisville. What he didn't mention was how out of whack my electrolytes were following 15 hrs in 97 degree heat. Once I regained consciousness, I remembered how screwed up the current GOP administration has left us, and that only recently has the GOP hopefuls tried distance them selves from GWB.

The picnic was a good time and the weather was perfect.

Basic update

I have committed to a race in Maryland Oct 12th. The race is called the Brierman Half Light. I found the race because my neighbor said he needed a half prior to Clearwater. I really wanted 1 more tri this season. So I agreed to go along.

The distances are .85 mile swim, 40 mile bike, and 9.5 mile run. It is close to the first long course race I did in Medford Mass in '99. The course looks hilly, so it should be a challenge. It is also near the Appellation trail and the fall foliage should be awesome.

I have switched the bike over to a road setup and will only add the aero bars for the race. I will maintain the relaxed position for better climbing.

I have also done a lot of work on my Nishiki. It is riding really well and the morning commute has been a Joy.
Speaking of the commute, I was interviewed for the 9am show on WCPN (Clevelands NPR) about bike awareness. The segment will air tommorrow(9-19)

On the new frame search. I am leaning toward a Leader. Price is amazing, feedback is positive. The frame should be stiff and light with an aggresive position. This frame should do it and start me under budget.

Any how thats all I have right now. Be well.

I am narrowing my

Life after Louisville

I came so close to tossing the dice today in hopes of grabbing an Ironman Canada entry. I was in heavy debate with myself as 1pm approached. I passed. I am still tossing my 2009 plans around in my head.
Right now I am thinking:

1. Ironman Mexico
2. Ironman UK
3. Ironman Louisville
4. Ironman Nice/France
5. JFK50
6. Marathons and 50k focus with two or three 70.3 races tossed in along with a bunch of sprints.

Most likely I will do go with 6, but I am sure my imagination will get the best of me.

My bike that has given me thousands of miles, 2 Ironmans, 6 70.3s, and most of my triathlon life is getting a new makeover. I am converting it back into a road bike. I am bidding on some shifter/brake levers and switching the bars to drops. The seat post will return to a more relaxed position and I will forgo the aero bars. Once the switch is made, I will begin building a new tri specific bike. I may also check off season sales and do a law away plan.

The volunteer that found me withering on the convention center floor and made sure I got medical attention, found me on Facebook. He was concerned about my well being. I must have looked aweful. I am certain I was one of many to need medical aid after that race.
Anyhow, I can't thank him and the other volunteers enough for the job they did at Ironman. They were working all day and night in the same conditions we raced in. I am sure a few athletes are alive today because of the job these folk did. I am not sure where I would be if Mike had not spotted me.

Thank You.

Ironman Louisville critique

Following my IMUK race last year, I posted a critique of the the race overall. Not my race, just my observations of the event as a whole. That post is one of my most visited. Seems we all look for any information we can find on these events. With that in mind, I felt it important to once again provide information that is useful to others, so here is my critique.

This was my first Ironman race in North America, so I will try not to compare it to the events I visited in Europe.

Travel: I had the benefit of traveling across Ohio to Kentucky, so transportation was simple. We took I71 the whole way.
Lodging: We stayed in the host hotel, The Galt House. This is a huge (3000) room hotel that sits between the finish and transition area The convention Center (Welcome dinner, awards and athlete recovery area) is also within a block. The expo happens here and there is plenty of space to lounge with a large group. It is easy to spend a great deal of time in this complex and out of the heat of the day. The room was nice and clean. Also, free wi fi.
Post race food lacked options and the elevators were slow.
3 nights with parking and tax came to $537. Split in two it was affordable for me.
Race Management: This was a WTC event. They are the measuring stick. First Class. Registration was smooth, as was everything else they did. It did lack a personal feel at times. The welcome dinner and awards lacked the excitement I saw in Europe.
Volunteers and course support were amazing. I had the opportunity to use a bike mechanic and medical staff. Very helpful and attentive. They were both instrumental in getting me back going.

The Course: The unique TT start made for a really peaceful swim. The water is muddy and warm. Sighting is simple.
The bike course has lots of rollers but no true climbs. The first and final ten miles are flat. Auto traffic was a bit much and clueless how to behave with a race going on.
The run course is flat and in the shade for slow racers.
This course is an easy one....except for the probability of high tempuratures. Don't expect it to be an easy day.

The finish line at fourth street live is amazing. It is covered and packed with peaple.
The city of Louisville Kentucky: This is a really nice city. They had alot happening in town including lots of public music. It is small enough to keep everything close and big enough to offer every need that may come up. Veg options were kind of light. near fourth street.
The peaple were really freindly and got behind Ironman 100%.

Summery: This is a a great event, and Louisville gets behind it all the way. I will most likely be back. Hopefully with cooler weather, though I am not counting on it.

Reflections from my raceday: IMKY

I went into this race feeling fit and healthy. I felt my bike was running smoothly. I was confident in my race plan. I don't feel that the race course was a difficult one. My nutrition was solid. If things went smoothly, I don't think a 13hr race was out of the question.

The reality of ironman is that none of that matters. Ironman doesn't care.

The anticipation of swimming into a current without a wet suit in 84 degree water is worse then the reality. It is a slower swim, but no more difficult if you train for a swim of this distance.

The bike course is really ideally suited for my training enviroment. the first and last 12 miles are flat and very easy to spin through. I was never challenged during the bike. My problems came from a preventable equipment issue. I am solely responsible to have my bike ready to race. I considered swapping out the chain. I decided not to. I gambled and lost.
The heat was ending a lot of races during the bike. I saw many camped beneath the trees.

The run course was mostly flat. There was decent shade through most of the run. This could be a fast course, but Sunday was the hottest day I have seen this summer. It was destroying people. Ambulances and med crews were busy.

The heat was the element of IMKY '08 that made this race so difficult. My race plan was skewed by my failure to replace worn equipment.

Ultimately I am very satisfied with my Ironman experiance. I feel my year prepared me well for the obsticals I faced. My spirit was shaken and tested. I overcame everything and pushed myself as hard as my body would allow.

During Ironman we face some dark moments. You not only feel weak and vulnerable, you are weak and vulnerable. Ironman will deal its hand, and you will play it. The strongest fail. This is not an easy race. Ironman is where we face our demons. No matter how close you may be to the finish, it is never guanteed. But once you step over that finishline, nothing else matters. You did it.
For me, I had to pay a cost for my finish. I was done with ironman, but ironman wasn't done with me. I dared to defy all that ironman had dealt me. This was a race I should not have finished, but I would not stand down. I crossed that finish line despite all the struggles I had this year. But it came at such a cost physically, mentally, spiritually and emotionally that when I finished I was absolutely spent and had to literally be revived by the help of others.

As I regained consciousnes and was able think more clearly, I found my self to be very happy. I had an awareness that I had lacked recently. I was not happy because I had crossed a finish line. I was happy because I was alive. I had come through some very dark struggles, and I was still alive.
I came to this race not to see how far or fast I could go. I came to this race to see how deep I could dig. I dug as deep as I could. For me, Ironman is a spiritual journey. I got what I came for.

It was a great race.

The weakest link is where I found my strength

Ironman Louisville Race Recap

Race morning we woke up at 4:15 and ate bagels fruit and Lara bars. Jack and I got rolling around 5AM both joking and feeling very relaxed.
I got into transition, filled my aero bottle and tires and headed to the swim with Micky Ryzmic, Jack and Tim Ritt. The mood was loose as we were all dropping middle aged white guy jokes left and right. Good stuff....body marking was quick and painless as were the facilities. We jumped in line for the swim with kar-Ming and Chris. We lost Jack some where, but figured he jumped in line with some other CTC folks....We waited an hour or so for the canon, and then 40 minutes to get in the water.

At the swim start we just ran down a dock in a single file line and jumped in, and started swimming. It seemed like a very smooth process. Once in, I focused on settling my heart rate and finding my stroke. The first 3/4 miles are into the current with an island to the left making the channel narrow. This caused some congestion but it wasn't bad. I did throw a few elbows in defense, but it was light contact for the most part. Once around the island you swim with the current. The river was moving slowly, so this wasn't much help. I just swam and enjoyed the meditation of a long open water swim. I never missed having a wet suit. The swim went smoothly. My swim time was 1:39.40. On the surface it was slow, but we also had no wetsuits or mass start pull. I am satisfied with my swim.

T1 was uneventful. I took my time and made sure every thing was sound and moved on. 7:42

I hit the bike feeling very good. my turnover was good and I felt as good on the bike as I have all year. I began passing peaple immediately. My race plan is generally to hang back early, butI felt fine and easy, so I just went with it. The first 12 miles are flat and easy. As I headed into an early climb I dropped my chain. No big deal, I got it back going with out a dismount. A little while later it happened again. This time I had to dismount. While clipping back in I was rear ended by another rider. I checked to makesure he and his bike were OK, checked myself and proceeded. At this point I became aware that the chain would be an issue and it made me tenitve when dropping into my small ring. My speed was good at around a 16.40 avg mph. This was my goal pace. At around mile 40 we hit a series of short steep inclines. On the toughest one I dropped into my small ring and spun out. I got my foot to the ground quickly as I had no power and was afraid I would go down. I heard other riders say "He broke his chain, that sucks". They were talking about me. I pulled the bike off of the course, took a leak, and got to work on the chain. This slowed me down, but I was able to do a quick fix. I hopped on and could not get the chain to stay in the small ring. At the next aid station I got off to do some adjustments. They had a mechanic that went to work on it, so I sat under a tent and had a Lara bar and bottle of water. I also watched the rest of the field roll past me. I was a teporary spectator and I was soon going to be far back. I thought of Jen C at lake placid and her determination to keep going. I remained calm and refused to become frustrated by my trouble.
Once the mechanic handed the bike back to me I got moving. I had to walk a line between getting back into position and staying patient. I still had 70 miles to ride and the heat was rising. The chain was working well so I began to feel more confident in the bike. I started moving up in the pack once again. I found another rider that was trying to recover time after a broken chain. We were together for a short time before a tube shot out of my tool bag. I had failed to zip it after the aid station. Duh! The tube got caught between my brake caliper and wheel. The other rider vanished. I shook my head, dealt with it and got moving. I was growing a little frustrated, but remained calm knowing I had 50 more miles and it was getting really hot. I maintained a good mix of urgency and patients. I began once again to pass riders that were familiar from before my many mechanical issues. The second loop was much less eventful. Just roller after roller and VERY HOT.
Within the last 25 miles I saw a lot of riders camped in the shade at the side of the road. My confidence was on the upswing, and I spun my way through the final flat 12 miles before arriving at T2.
Bike time 7:35. I am very happy about my effort and ability to stay positive through all of the mechanical issues. In hindsight I would have swapped out the chain a few weeks ago. It was the only heavy wear gear I decided to not replace. Lesson learned.

At T2 I saw the other broken chain victom. I was happy to know I had made up a lot of ground. I got ready to run, got sunscreen, hit the loo and headed off to the marathon. My legs felt good and I was feeling very positive. I had made the cut off. I was still going.

The first 4 miles of the run were going well. I ran from aid station to aid station and enjoyed the crowd along the course. The heat was brutel. Mid 90's. My pace slowed and the walk breaks grew longer as I was doing every thing I could to stay cool and hydrated. I began to see all the CTC friends I had lost contact with hours earlier.
During the mid section, my walk breaks were becoming jog breaks. My attitude was still good. I spent much of this time encouraging others. I think sharing my positive feelings helped me to maintain a good attitude myself.
Some where close to mile 16 I started to get into a funk. I was really growing tired and my focus was waining. I began to question my well being. I was having trouble consuming fuel. I really took my time trying to get pretzels, gels, banana's, water, gatorade, and coke inside of me. I fought off nausea and pushed forward. The finish seemed so far away, but I had come so far. I couldn't quit, but I wasn't sure if I could continue. the dark of night brought cooler temperatures, but the heat of the day had done its damage. I was spent. My goal was to remain upright and forward.
At the final turn around I broke through the darkness. I could see my path clearly. I was able to stretch my running further and further. Walk breaks shortened. I was rooting every one else on and geting chatty. I grabbed a full 24 ouce bottle of water and just sipped the rest of the way. The closer I got, the better I felt. I ran alot of the final section and turned onto fourth street feeling really strong.
The crowd on fourth was amazing. I couldn't help but to ham it up as I coaxed the crowed to get louder. Just before going under the Ironman arch before the finish, I cought my toe on a cobble stone. My hamstring completey seized and I stopped, hobbling in circles. The crowed quieted. I turned to the finish, picked up my legs and found my stride. The crowed roared as I ran into the finish. I was VERY happy. It was fun looking up at the big sceen to see my finish.
Run 5:51.18 Wow, that is a long time to be on a marathon course. I was so happy just to finish.This run was really hard. The heat was brutal.
Total time 15:24.25
After I finished I walked over to the convention center for recovery. I grabbed what limited food I could and laid down in the hall way with my feet in the air. I made phone calls to Bbop, M, and my folks. As I got off the phone with M, I felt a little quizzy and rolled on my side. A volunteer asked if I needed assistance. I declined. He said he would be much more comfortable if I went to medical. The next thing I know I was in a wheel chair with about five volunteers surrounding me. My hamstring was completely locked up and screaming and I was having a familiar hypoglycemic attack. This includes a seizure, blackout, fainting, and my skin turning ghostly white. They hooked me up to an IV massaged my hamstring and ran tests. As I began to feel better I got a hold of Jack. He said his son Michael had already retrieved my bike and gear. I became chatty with the other athletes starring at the ceiling. Michael came to escort meback to the hotel and all was good.
I am very greatful to the medical staff, volunteers and Michael.

Overall I achieved my goals. I dug deep and left every thing on the course. I fought through all adversity, stayed positive and had an amazing day. The city of Louisville is great.
Thank you all for your help and encouragement throughout the past year.