2018/2019 New Years Double Race Report

Every year an amazing event is held in Allen, Texas, the New Years Double (http://www.newyearsdouble.com/). I’ve participated many years but never tried the double marathon before. New Years Eve and New Years Day the following are offered:

  • 5K
  • Half Marathon
  • Full Marathon

If you participate in Half or Full both days you can combine the medals to create a super medal and there is even a double double if you participate in the 5K each day and THEN do the half/full. I had previously participated in one of the marathons and also done the double halves. This year I decided to try the double marathon. I want to stress how well organized this is. There are multiple emails sent out walking through different aspects of the day well in advance so there is never any doubt what you need to do.

The 5K kicks off around 7:30 while the half/full marathon starts at 8:40 (this gives people time to run the 5K and then the half/full if they are insane πŸ˜‰ ) with a few waves that are staged every 2 minutes. There were a few hundred doing the half marathon I think with around a hundred running the full (at least for New Years Eve). Packet pickup is offered a few days in advance in addition to being able to collect the morning off which consists of personalized bibs and awesome shirts. A short sleeve shirt for New Years Eve, long sleeve for New Years Day.

The half and full people start together and the course is a 6.55 mile loop around Celebration Park then out along some walking paths through Allen with some nice scenery. The course has police support at any roads and is well sign-posted so you know where you are supposed to be going along with mile markers.

map

This means for the full marathon you run 4 loops. It also means often you are running in opposite directions to people multiple times. This is actually awesome. You start to get a real comradary with people waving and cheering on as you see them multiple times. Obviously the 3rd and 4th loops there are less people on the course as most of the half marathon people finish.

The course is pretty much flat with very minor inclines and declines a few times. As you can see it’s basically 600 ft of elevation gain (no idea why I have different numbers the two different days, it was the same course πŸ™‚ ). You should be able to run a good time on this course. Obviously those the time of year it’s pretty cold!

summary

You don’t need to get there much before the start. I got there about 8:00 and sat in the car till 8:30 where I used the restroom quick and then lined up for the 8:40 start. It’s very well organized and everyone is super friendly. For New Years Eve the starting temperature was about 40 going up to nearly 60 so I had a throwaway t-shirt over my thermal long sleeve. I ditched the t-shirt at about 2 miles. I had my waffles and gu’s with me and on the course about every 2 miles are aid stations with Water and Gatorade (lime). There are also port-a-potties scattered around the course at the same locations.

Because I intended to repeat the marathon the next day I wanted to take it very easy to try and minimize aches and pains so ran at a comfortable pace however I actually was going pretty fast. With about 6 miles left to go my right hip was giving me some pain but was able to run through it. In the end I came in at 4:16:10 and was actually 1st in the Clydesdale category (and with my gear on I was 196lbs despite recent weight loss). I also would have been first in my age group!

newyeareveresults

newyearsevestats

I got a cool glass (because of the number of categories and the number of people that enter you gave a good change of getting glassware!). At the end there is water and snacks.

I got home and my hip was hurting so I did some stretches, used a roller and sat in a hot bath with Epsom salts. I pretty much would have done anything to try and minimize pains and soreness thinking of repeating the next day. Chicken sacrifice was not out of the question if I believed it would have helped. For dinner I had the meal I normally have Friday night, Grimalid’s pizza and 4 ounces of cake batter frozen yogurt with scoop of kit-kat, scoop of crunch bar and squirt of caramel πŸ™‚ 2000 total calories of goodness πŸ˜‰ That pizza is all mine and I always eat it all AND some of my kids cheese pizza πŸ™‚

I didn’t sleep well and woke up at 3am. Sore and in pain but figured what the hell. Let’s try πŸ™‚ Worse case I’ll have to walk it all which would take about 6.5 hours. I worked for a few hours then got ready and everything was the same as the previous day except I was sore and hungry and tired.

I actually managed to run for the first 10 miles about 5.5 mph but just after mile 10 my right knee felt like something was ripping inside. Now I should take a step back. I wear these knee sleeves and as soon as the run started the one on my right knee slipped down to just under the knee so it was just tight just under the knee but I couldn’t pull it up because of the thermal leggings. As it turned out it was basically putting pressure on my knee which I think caused the problem. My hip also started to hurt. At this point I had to walk. The whole rest of the way….. 16 miles or 4 hours at 4mph. Ugh. Andddd, it was about 35 degrees the whole time with an icy wind. Misery. I suspected the day was going to go badly and so instead of music I was listening to The Martian audio book so that helped πŸ™‚ I tried to run occasionally but after about 40 steps my knee felt like was tearing again and in the back of my mind was the thought that I had to start my IRONMAN training and couldn’t risk any serious injury.

In the end I limped over the finish line 5:42:45, ugh πŸ™‚ It’s interesting it shows only 30 finished. I know more than that had signed up so either they didn’t finish or didn’t even start! It was really cold and I suspect there were people who did the previous day who felt like me and did the sane thing and stayed in bed πŸ™‚

newyearsdayresults

But I did it and got the outer medal and a special plate that attaches them together to create SUPER MEDAL!! It is AWESOME! I’m pretty sure I could use it as a weapon.

It was a very hard two days but it’s so well organized, the people are so friendly, you really get to interact with other runners because of the way the course is laid out and that helps keep you going. I love the shirts, the glassware and my mega medal. I highly recommend this event.

I think next year I’ll try the double-double with 5K and the Half followed by 5K and the Full. Two marathons in a row is a killer but who doesn’t like a challenge πŸ˜‰

 

Losing Weight, Hard but Not Complicated

I’ve been guilty in the past of telling people that it’s not hard to lose weight but that’s actually incorrect. The reality is that it’s not COMPLICATED to lose weight but it absolutely is hard but lets take a step back.

Before I start I’m not a doctor, I’m not a nutritionist, I’m not a personal trainer. In fact I’m completely unqualified πŸ™‚ I don’t have a coach or a trainer. I have no one setting me a training plan or what to eat. I’ve always done what I think is logical. What I’m sharing here are my thoughts and what has worked for me. Nothing more, nothing less.

Over the past 4 years there have been two occasions where I’ve lost weight. The first was 3 years ago after I completed my second IRONMAN and was starting to train for my third and decided I should shed some body fat so I had less weight to carry round with me. I was about 225 and the only picture I have was after the previous years IRONMAN where I had really bad sunburn πŸ™‚ (I’ll show that in a minute πŸ™‚ ) I got down to about 200 at around 12% body fat. This took about 4 months. I lost a little bit more over time at one point getting down to about 8.5% body fat and 193 lbs but recently was back up to about 11.5% fat and 200 lbs.

The next occasion I just finished. I decided to get to 8% by the end of the year to set myself up for in 2019 focusing on fitness and building more muscle.Β At the start of November (2 months ago) I was at 197.8lbs and 11.3% body fat so 22.35 lbs of body fat. Today I weighed in at 190.6lbs and 7.2% body fat so 13.72 lbs of body fat. Basically 8.5 lbs of body fat loss in 9 weeks.

My approach was slightly different each time. The first time my only focus was losing weight. I didn’t count calories I just basically removed all sweets, cakes, fast food, soda (which was a great thing and I’ve not drunk one now for 3 years) and most bread. I still ate my Friday pizza, still had pasta but really tried to focus on clean food. The weight fell off at about a pound and a half a week.

For this last 9 week weight loss attempt it was a little different. I wanted to lose body fat but not lose muscle and so wanted to control the weight loss and limit to about 1 lb a week. I used the Lose It app on the iPhone to log the food I ate and the exercise I did and aimed for 500 calorie deficit most days averaging about 3500 calorie deficit a week. This meant I still ate a lot of food and just altered things here and there to try and keep to 500 deficit.

I’m going to be up front about something now before we go on. I do a lot of training. Every day I do around 1.5 hours of cardio and 75 minutes of weight training. I train for Ironman events but also like to keep muscle mass so do quite a lot of weight training as well. On average this is about 1600 calories burnt which obviously means I get to eat them πŸ™‚ On Saturdays I may do 5 hours of cardio for about 4500 calories πŸ™‚ I also have quite a lot of muscle mass which helps burn calories so I still get to eat a lot of food. That is not normal for most people but hopefully as you’ll see the logic remains the same for everyone, the numbers will just be different.

Losing Weight, Not Complicated

Let’s get to the meat of losing weight and it’s not complicated. The laws of physics apply to us, specifically Einstein:

Energy cannot be created or destroyed, it can only be changed from one form to another.

As humans our energy comes from eating food and that energy is used by the activity we perform. If we have more energy coming in than we use then its stored as fat. If we use more energy than we have coming in then (mostly) that energy deficit is supplied by using our fat stores. I say mostly as our muscle can also be cannibalized for energy (and certain other materials) but all things being equal our body would rather burn fat than muscle for energy as it knows muscle is necessary and is required to help us hunt and run away from predators.

Therefore the not complicated part is basically to lose fat we just need to eat less energy than we are using through activities. The delta will mostly come from body fat.

A pound of body fat is 3500 calories so to lose a pound of fat we need to eat 3500 calories less than we are using. You see its not complicated, its just basic physics.

There are fancy diets and guidance that may help but for the most part its very simple, eat less than you use. Now there are some considerations.

  • Go see a Dr before any big change!
  • To avoid losing muscle as well as fat eat a good amount of protein (I aim for a gram of protein per pound of body weight minimum but obviously if you have a lot of weight to lose this ratio would not apply) and do some resistance training
  • Don’t try and lose weight too quickly. I think a pound a week is a good amount, i.e. 500 calorie deficit a day. If you have more weight to lose then you’ll find it easier to lose weight initially so maybe 2 lbs a week
  • Exercise will help since it burns calories but what they say is true, 80% of weight loss is in the kitchen, 20% at the gym. For years I did hours of training and put on weight because I ate so much
  • While a calorie is a calorie, some are better than others. For example candy and cakes your body can’t do anything with other than initially store as fat where as real food can actually be used for energy. The body is constantly using fat and storing fat but if we can eat good food that will help
  • Try not to eat a really large meal right before bed and instead aim for multiple smaller meals
  • It’s OK to have things you enjoy. Think moderation. 80% good, 20% bad is OK, just make sure the bad does not completely offset the good πŸ™‚ I’ll have five guys little cheeseburger and little fries. Awesome!
  • Think overall health. Losing weight is great but we also want to improve fitness and think overall health. Watch saturated fats, think heart health. If you smoke stop πŸ™‚ Watch alcohol.
  • Don’t cut out fat. We need fat and I think the body needs to know fat is coming in so it stays trained to burn fat.
  • Drink lots of water!
  • Enjoy special days. Christmas, New Years, Birthday, Valentines Day. Log the food (as best you can but can be difficult when you eat out) but don’t worry about it. A few bad days won’t really matter.
  • Watch eating out. Large food chains have to publish nutrition but smaller ones don’t which means you really don’t know what you are eating. Assume its always worse than what you think.

So how do you get started? Find something to log the calories of the food you eat. I’ve only ever used the Lose It app but I’m sure there are others. They have a lot of common foods in its catalog and you can add your own.

You need to know your base calorie requirements outside of any exercise. This is actually tricky as everyone’s body is different, peoples metabolisms are different. I have a lot of muscle mass which burns energy even when idle for example. A good place to start is your Basal Metabolic Rate (BMR). This is the energy you burn if you just existed, i.e. didn’t move. http://www.bmi-calculator.net/bmr-calculator/ is an easy to use resource. Put in your height, weight, age and gender and it will tell you your BMR. For example a 6 foot and 191 lbs my BMR is 1878. Go and work yours out.

Now despite what my wife may say I don’t just exist. I get up, I drive, I walk, I eat (which itself uses energy to digest food) etc. The Harris Benedict Equation gives a multiplier for the BMR to work out a base calorie requirement. You can look this up however since we will separately log the exercise we do for the exact calories I don’t want to include any exercise which means I’m just going to use 1.3 (sedentary/lightly active) since I know I do some walking as part of life which I’m not going to separately log. That gives me a base calorie requirement of 1878 * 1.3 which is 2,441.

Now the app you use may actually work this out for you and remember as you lose weight this number will change so you’ll have to update this base calorie amount as your weight drops! Lose It set my base calorie number as 2,610 which is what I’ve used. The app may also let you set a goal and automatically update your calorie goal based on your desired results. For example if you tell it you want to lose a pound a week it will remove 500 calories a day from your calorie allowance. I didn’t do that. I just say flat weight and aim for a 500 calorie deficit each day. Now I’ve lost the weight I want I’ll aim for a 0 deficit each day or maybe eat more than I burn to add muscle (that’s a whole different discussion).

This is not exact. Everyone is different as I said but its a starting point and you may tweak it. For example you have your base calorie amount and aim for 500 deficit a day. Give it a few weeks and be consistent when you weigh yourself and ideally use a body composition machine as if you start training you may actually gain muscle which will make just your weight not a good indicator. Give it a few weeks and it should average out to a pound a week (if 500 a day was your deficit). If you are losing more then it means your base use is higher, if you are losing less then it means your base is lower. Tweak as required.

What we want to do is log the food we eat (all of it!) and also if we do extra exercise we log those calories that we burnt (as we get to eat more) πŸ™‚

For example below is a fairly typical day for me. Now I eat a massive amount of food because I do a lot of exercise. On days I don’t train I eat a lot less. Remember, not complicated. Just eat less than you burn.

I had nearly 600 calorie deficit. You’ll also see every lunchtime I have about 60 calories of some kind of candy as I still have a sweet tooth. On Fridays I have pizza and ice cream which is fine. You can have the odd treat. You get the idea. It’s eye opening when you start logging food. The first time I logged the frozen yogurt with candy toppings I had by weighing as I added each part I realized it was about 800 calories with the equivalent of about 3 candy bars. After that I adjusted to 4 ounces of frozen yogurt, two scoops of topping and one squirt of caramel. Still about 450 calories but I don’t care πŸ™‚ It’s once a week.

You have a base amount of calories required for normal living, you log the extra calories through exercise, you log the calories you eat and aim for a deficit. If you do this you’ll lose weight. It’s physics. NOT COMPLICATED.

Losing Weight, It’s Hard

The equation is simple. Calories in < Calories out and we lose weight. Not complicated but it’s hard. It’s hard in a number of ways but primarily you need will power. This is why people will pay trainers (which is worthless if you don’t also get help with what you eat), pay for weight loss plans, pay for special meals. These things may help if the will power part is difficult and it definitely is but I think if you don’t have will power ultimately you are going to struggle. The key is finding ways to stay motivated and keep that will alive.

In this day and age we are basically powered by dopamine, a neurotransmitter that gives us pleasure, a reward if you will. It drives addiction. We eat candy, dopamine, we get a like on Facebook, dopamine and we can never get enough. We are trained now to want these highs and we get them a lot through tasty food. We get sugar highs. When we feel down we eat something tasty. This is probably the hardest part. We need will power to resist and untrain our brains a little. This was super hard for me. The first few days will be realllly hard but fight through, it gets easier and after a few weeks for the most part you won’t miss it that much. Also you’ll be eating less so you’ll be hungry which we are not used to. You may think because of the amount I eat I’m not hungry but that’s not true, I’m always hungry πŸ™‚ So hard part number 1 is will power and resisting instant gratification. As you lose weight you’ll see improvements in yourself, this will bring you gratification, others will notice and give you complements, this will bring you gratification. Just give it a little time. You will have bad days. It won’t ruin everything. You have a bad meal, it’s OK. You miss training, it’s OK. It’s happened, accept it, don’t beat yourself up and just move on.

Hard part 2 is discipline. You have to log EVERYTHING you eat and exercise you do. This takes time but you have to. Skipping things means your numbers will be off. This is not that bad for me as I tend to eat the same things for most meals with only lunch and dinner varying and even then it varies between maybe 20 different things so its up front work but then gets easier.

Hard part 3 is getting into a good routine. You should work out. Go to a gym, go to a class, go for a walk. It takes 21 days to make a habit so force yourself for 3 weeks and then it will get easier. This is where doing this with someone helps as you can help each other be accountable (hard part 1, will power). Having a goal like a 5K can help drive this.

I’m sure there are other hard things but I think it boils down to these and I think they all boil down to the will power mostly and I’m not downplaying this. It’s really hard. I love candy, I love cookie dough, I love donuts. I have kids so the house has candy everywhere, I can’t eat it. We go somewhere with cakes, I can’t eat them (mostly πŸ™‚ ). But, I promise you. When you start to see results it will be worth it. There is a saying, nothing tastes as good as skinny feels. I’m not sure I 100% agree but once you start getting results you’ll want more results and it will get easier. The first 4 weeks are the hardest but you get past those and it will get easier.

Once you’ve lost the weight you can’t just go back to normal. You still have to watch what you eat to keep a flat balance of calories in and calories out or you’ll gain weight again but you’ll have built good habits and it will be easier but you will always need a little bit of that will power πŸ˜‰

Also, don’t try to change everything at once. Don’t try to lose weight, learn a new language, give up cigarettes all at the same time. You have a finite amount of will power. Focus it on one thing at a time. When you think you have some spare maybe look at something else.

There you go. Losing weight is not complicated but it’s hard. It’s all will power and reach out to friends or professionals like a coach if that will help.

Good luck, you can absolutely do it.

IRONMAN Wisconsin 2018 Race Report

Number 11 done and once again I find myself saying “wow, that was a tough one!” Just once I’d like to finish one saying “well that was easier than I expected” πŸ™‚

This was an interesting event as Madison had severe flooding a few weeks before the IRONMAN which caused huge amounts of flooding and there were concerns the whole event may get cancelled, the swim may be cancelled, the bike could be cancelled etc. As it turns out the event was a full IRONAM with all the 2.4 mile swim, 112 mile bike and 26.2 mile run trimmings just with a few last minute modifications to the swim and bike to accommodate to the flooded areas. Amazing work by the race coordinator and team for still running an amazing event.

I arrived Thursday in Madison and registered on Friday. This was my first IRONMAN where the transition areas were all inside the conference center while the bikes were stored on the 4th floor of the car park (parking lot). I picked up my bike from TriBike transport (which was a ways a way for this event and was a pain getting it to and from the bike transition area but I don’t think there were many options for them).

I had a few changes this year to my equipment. I had Assioma power pedals for my bike, new bike shoes and some new swim googles as I’m trying to solve the problem of my always leaking googles πŸ™‚

Friday afternoon I packed my bags per my new gear list and had some awesome pasta and chicken from Naples 15.

Saturday morning I checked in which was smooth as always then I had the opportunity to have breakfast with the voice of IRONMAN Mike Reilly and the race coordinator along with about 7 other athletes. It was great hearing his stories and hearing from other athletes. It also triggered a few things in my head I’d never thought about before.

1, Why you have your age on your calf. I’d never understood why you have to put your age on your calf other than to add to your humiliation as the old lady overtakes you and you can see exactly how old she is and the reason for that is I’m not competitive however if you are competing in your age group you want to see the age of people to see if you are competing against them, e.g. they run past you, you see your age and so you run them down. They were complaining about people that cover up the age with socks etc. Makes total sense! Which led to point 2.

2, The big fuss over moving from mass start, to age group start to rolling, self-seed start. Now I like the self-seed rolling start as there are less people in any portion of the water and I didn’t see the big deal but it comes back to point 1. If you are competitive you can’t tell WHEN others in your age group started. Just because they are behind you on the run doesn’t mean they are actually behind you as maybe they started after you in the swim. If you do a mass start or age group start then you know you all started at the same time and so your relative position on the course is the real position which is important when you are trying to place.

Interesting stuff that doesn’t matter to me as I just try to finish but certainly understand this for competitive people!

For the rest of the day I really just relaxed, watched some movies, had pizza for lunch then the awesome pasta for dinner again, put on my tritats (badly) and got about 5 hours sleep.

Race morning woke up a bit before my 3am alarm. Had apple sauce, protein shake and some bagel. I left the room 4:40 for a 5am transition open where I quickly check my bags are still there and then got my tires pumped up to 100 and put on my drinks. This year I also took the back back they give you to carry my bags so more importantly I could use it at the END of the day when I had to stumble my way back to the hotel post event and somehow get the bike down 4 flights of stairs to TriBike πŸ™‚

Everyone hung out in the warm inside of the convention center till about 6:15 when we departed for the swim start which was moved a little bit further to accommodate for the flooded areas. I had already put on my wetsuit, I put the backpack inside my morning clothes bag and handed it in just before the swim start then put myself at the very back of the 1:21 to 1:30 group.

The age groupers started at 6:40 I think and I got in the water about 7:00. You actually had to swim out to wear the swim started but your time started as you got in the water so the swim time is slightly longer. My Garmin actually showed I swam 2.721 miles which is probably why my swim time was slightly longer than normal at 1:35. Well, also the fact that half way through the water got choppier and my googles started leaking a tiny bit. Really not much. Definitely not enough to mess with. But I did. I pushed on the googles which successfully enabled the google to completely fill with water basically blinding me in that eye. After deciding that I had not done enough damage I then tried to fix it and successfully filled the other google with water as well and this water was disgusting. Remember the flooding well lots of stuff had got washed into the water. As you swam you felt strings of stuff in your hands and you could not see a foot. The water had been closed 3 days earlier due to bacterial as 10s of thousands of gallons of waste water had washed into the lake but apparently it had disappeared πŸ™‚ Anyway I was not blind and it got to a point I had to stop, I was treading water trying to clear the googles but it was a losing battle at that point. I just had to resign myself to doing my best and just swim but those stops and the longer swim added to my time. Apart from that thought swim was just one big loop and while the chop did pick up about half way though it wasn’t that bad although I was chatting to someone at lunch today who said he stopped during the swim as he started hyper ventilating so obviously it was enough to freak some people out 😦

After getting out the water the wet suit strippers (they help you get out the wetsuit not anything else πŸ™‚ ) get you out the suit and you then had to run a little distance to the transition which was up on the 4th floor so you had to run up a twisting car ramp for 4 floors where you grabbed your bag and got changed in the indoor changing area (which was great). For the bike I bought an IRONMAN pizza bike shirt which I thought was funny however it means for the whole 2 loop bike course people would shout “Look its pizza man”. Not exactly what I wanted but oh well. People seemed to like it.

Since you were up on the 4th floor the start of the bike course was descending down the 4 levels on the car ramp (which only dawned on me at the end meant I had to go up it at the end, ugh). The weather was great. It ranged from about 55 at the start of the day to 70 at the peak but it was bright sun and I got sun burnt again during the bike even though I had two laters of sunscreen on πŸ™‚ The bike course was out about 15 miles then two loops then back 15 miles. It was hilly. Always hilly. There were some big downhills (obviously) but those are fast so you spent a lot of time going up hill. There were some pretty big ones. In one section there were 3 hills close together which were known as the three witches (but the word wasn’t witches but rhymed with it) and they were pretty tough and obviously you had to do them twice. Since I had the power peddles I was trying to maintain around 180. Now I had never used them before (I know I know, shouldn’t use new stuff) as all my training is on indoor bike where it also tells you power and 180 seems maintainable for me. As you can see from the data my power dipped as the race went on but not terribly so fairly happy with it but it definitely took a lot out of me. 5,627 ft of elevation gain according to my bike computer. The new bike shoes and pedals worked well though and I actually found them better in terms of pressure on my feet than my old ones. During the ride my drink cages came loose so had to stop and tighten them but that was on only equipment issue and I’ll take that any day of the week!! The bike course was very pretty, lots of fields and nice nature views. Great aid station support and lot of spectators at different points on the course so that was awesome as well. Definitely a great (but though) bike course. I noticed the signs are getting meaner πŸ™‚ There was the normal ones about if it was easy it would be called your Mom but now there were ones letting you know you still had a long way to go and were no where close to finishing. They were a little soul crushing :-D. They were always at the top of a very large hill as well. I think the best thing you can do is keep a steady effort and because it was a rolling course you did get recovery from the uphill fairly shortly after. As normal on the bike I used the Gatorade on the course and had a gel and waffle each hour.

At the end of the bike you cycled up the 4 levels of ramp (grrr) then into transition and a quick change into the running gear and off onto the run. There were some rolling hills but nothing terrible. The run was two loops. There seemed to be aid stations every half a mile but I’m sure that was not right πŸ™‚ But the support was awesome as were the crowds. I managed to maintain a decent pace for the first 10 miles but then got a stitch and was having issues (but a trip to the bathroom helped πŸ™‚ ). Twice during the loop you run in and out of the Madison town center which was awesome and really gets you fired up. 945 feet of elevation gain the Garmin said for the run.

The final run to the finish line was amazing, I had made a mental note to ensure I actually interacted with crowds and actually smile for the camera. Mike remembered me from the breakfast and as I crossed the line he told me good luck getting to my 12 πŸ™‚ Got my medal, hat and shirt. Grabbed my bags, got my bike, carried it down 4 flights of steps to TriBike then grabbed some pizza and back to the hotel.

My final time …..

Once back at the hotel spoke to my wife, showered, ate a little bit and then failed to really sleep other than for about an hour but when I woke up I had drenched my pillow and covers in sweat which was bizarre! Apart from that just watched TV.

In the morning I got the store about 6:05 where there were already about 30 people in the line. I bought my finisher t-shirts and polo and that was my IRONMAN adventure closed.

IRONMAN Wisconsin was awesome. I think it was a tough event but pretty much all of them have been tough this year (except Texas which I think is a fairly easy one apart from heat). The event was super well organized, the course with very interesting and the crowds are amazing. If you are looking for a challenging event then definitely recommend.

Dallas 50K (not 30 mile) Ultra Marathon Race Report 2018

For the past couple of years I have participated in the Dallas Marathon. It’s a great event and well organized with a pretty steady course. This year I decided to sign up for the 30 mile Ultra Marathon version. Only an extra 3.8 miles and it would mean I should finish closer in time to someone I train with who is a bit slower than me. I’m 99% it said 30 miles. Sadly my training partner damaged his knee and was unable to participate but I still decided to run the extra 3.8 miles (or so I thought).

I picked up my packet on Friday from the convention center where you also got a nice T-shirt and had a quick look around the Expo. The weather was forecast to be dry for Sunday (after a lot of rain Saturday) with a low of 35 and up to about 45. I ordered a thermal undershirt that I planned to wear under a throw-away t-shirt.

It had an amazing felt type inside that was really comfy and warm. It’s made by a company called Tesla (not the car company πŸ™‚ ). I headed out the house at 4:30 and parked in the underground car park under the convention center which was by the start line. I was one of the first people there and it really didn’t start to get busy until about 6:30 (for an 8:30 start). I sat in the car and watched movies on my phone and you had full access to the convention center for restrooms which was great.

I brought 5 waffles and 5 energy gels with just a small water bottle with Gatorade that I planned to just fill up at the aid stations which were about every 2 miles.

At 7:30 I decided to start heading out (very slowly) and was in the coral (I got B since I didn’t lie about my estimated time like so many others obviously did) about 7:45. The corals are well sign posted and lots of organizers to help direct etc.

I had my phone with me since you were allowed to wear headphones (something you can’t do during an Ironman)! I started off with a t-shirt over my thermal shirt, hat and gloves. I had running pants with running shorts over them and really didn’t feel that cold.

Coral A started at 8:30 with Coral B starting 10 minutes later. My goal was to try and maintain 6 mph pace so start slow and maintain. I was very focused on taking it easy but was running around 9 minute miles but it felt really good so I didn’t worry about it and just focused on running a pace that felt comfortable and didn’t really look at my watch. I should point out that prior to this run I had not run more than 15 miles since the Chattanooga Ironman and that 15 miles was the week before on a treadmill but I’m always up for a challenge. I’d been focusing more on weights and trimming down a bit.

At about 3 miles I threw away the t-shirt to try and cool down a little was feeling good. I was having a gel every 6 miles and half a waffle at the 2 and 4 mile points after the gel cycle reset. At the water stops I actually slowed down and got a good 2 cups of Gatorade and filled up my bottle as required. In the past I would try and waterboard myself by not running but finally realized slowing down and spending an extra 10 seconds a few times is not significantly going to impact my 5 hour time πŸ™‚

The marathoners, half-marathoners and ultra-marathoners all started together and ran the same course with the half-marathoners splitting off at about mile 10 I think while for the ultra-marathon just after mile 11 we broke off to run an out and back segment to add the additional mileage. The 3.8 miles to make it 30 miles since I firmly believed this was a 30 mile ultra. Not at this point I do recall hearing someone say 50K but I figured people just rounding up as 50K is NOT 30 miles. No, its closer to 31.1 miles and I distinctly remember the marketing saying 30 miles. You know where this is going πŸ™‚

So just after 11 miles I follow the sign for the ultra-marathoners and start along a very pleasant out and back course but it seemed really long. It didn’t seem like 3.8 miles, it seemed like 5 miles but that’s impossible I thought since then the course wouldn’t work.

We rejoined the main marathon course where we broke off and came to mile 12 marathon marker and then shortly after the mile 17 marker (they had mini extra markers showing the ultra distance points on the course) for the ultra (which makes sense since ran an additional 5 miles) which meant 13 miles left. While the marathon still had 14 miles left. That seemed odd unless they planned to split us again at a certain point. Then mile 13 and my ultra mile 18. That’s when it dawned on me. It was a 50K. I quickly ran the math working out was closer to 31.1 miles at which point “lying sons of bitches” repeatedly spewed from my brain (in the same way Ralphs Dad swore at the dogs who stole the dinner in A Christmas Story) and continued to spew from my brain at each subsequent mile marker. 31.1 miles was wayyyyy further than 30 miles πŸ™‚

Also at this point my legs were hurting, specifically my quads. I do nearly all my running on a treadmill and running on the concrete felt very different and I think my quads hurt because of the shock absorption which they are just not conditioned for. This pain continued to get worse. At mile 25 is the big hill which I walked up. Pretty much everything else I ran/old man shuffled. There was a sobering moment when I was cursing my hurting legs until I ran past a group of athletes on artificial limbs which really put my minor pain into perspective and remembered a saying I’d heard before “I cursed my bunions until I met a man with no feet”. I’m always amazed by people who overcome adversity and puts my own, self-inflicted issues into perspective! The picture below still summed up how I felt for most of the last 8 miles.

I was down to one waffle left for the remaining 7 miles which fell out of my pockets. Not the end of the world but I knew I’d be hungry. Fortunately at mile 26ish there were heroes giving out Krispy Kreme donuts. A chocolate glazed ring donut was just the ticket (well half of one anyway). I continued my ever slowing pace until I hit mile 30 where I started to curse even more about how I should now be finished and had to convince myself that sitting at mile 30 protesting the unfairness of another 1.1 miles really wouldn’t change much. Ever onward until i hit the 26 mile marker for the marathon and then there was the finish line and over I went! YAY!!!!

5:18:45 for 50K. I was happy with that. Basically 5.9 mph average speed which was very close to my plan and think would have been 6 mph if it had been 30 miles πŸ™‚

The medal and finisher shirt were AWESOME!

Below you can see my split times (realize the split miles after 11 are the marathon markers but I’d run an extra 5 miles). I came in 61 out of 162 doing the ultra which I was really happy with and I was just happy with my overall performance.

Then the detailed stats from Garmin:

Another great experience and I couldn’t recommend it enough. Nice, fast course. Well organized, great on-course support and great goodies!

I want to try and get some outdoor running in before New Years Eve marathon as I’m supposed to be doing a double (marathon New Year’s Eve and New Years Day) and right now I think my legs would be killing me limiting ability to run the second day.

Still my first ultra done! Ever onwards!

IRONMAN Chattanooga 2018 Race Report

My final IRONMAN event of the year! Number 5 for 2018 and the magical number 12 that allows me to apply for a Kona Legacy spot. There is never a dull IRONMAN experience and this was not an exception! Also being the last of the year I also wanted to try and raise money for a good cause so asked for donations for Cure Childhood Cancer. With company matching we managed to raise over $2000 which was awesome and I appreciate everyone’s generosity!

I’m actually starting to write this Friday night and then will add to it over the next few days.

On Thursday I arrived at DFW airport around lunch time for my flight. I was wearing my Lake Placid 20th Anniversary IRONMAN T-Shirt and someone stopped me. “Are you doing Chattanooga?” The gentleman asked, I replied in the affirmative. “They have cancelled the swim!” He told me. Sure enough I jumped to facebook and there was a tiny post gaining lots of comments and reactions very quickly.

For those that may have seen one of my other reports, swimming for me is the worst. Although physically its the easiest it’s also the most stressful with hundreds of arms and legs seemingly having the single goal of smashing you in the face. An IRONMAN event without the swim, how do I feel about that (note it still counts officially as an IRONMAN and towards the Kona legacy program)? Of course I should be very disappointed it was no longer a “proper” IRONMAN however my brain was doing this (video credit The Simpsons – Bart the Fink):

I’m kidding obviously I was very disappointed (video credit Eddie Izzard – Dress to Kill):

As I spoke to some people apparently the swim was cancelled for two reasons:

  1. There had been a lot of rain and flooding so the river flow as 8 times that of last year. Note I normally swim a 90 minute IRONMAN whereas in Chattanooga I swim a 60 so that gives you some idea of the normal flow. 8 times that would have been impossible to get out at the finish line although it would have been cool do swim a 20 minute 2.4 mile πŸ™‚
  2. There had been a lot of sewage and waste water released into the river so the e.coli were 20 times above the safe swimming limit

So yeah, cancelling the swim absolutely the right call. There were lots of people complaining about them cancelling the swim, how they should get refunds etc. Reality is the refund policy is very clear and its an outdoor sport. Things happen. I fully believe the race directors do everything they can. They don’t want to make last minute changes but it’s to protect the athletes. I also don’t want to swim in poo water πŸ™‚

As the people round the airport were talking, many were lamenting how much swim training they had done, how much it sucked. I had done almost no swim training for the past few months as it aggravates my knee problems and so while I nodded and tried to make an effort to share their disappointment, well:

If it was any other IRONMAN it would bother me more however the Chattanooga swim is so easy anyway and you have 4 extra miles on the bike so you are still doing 140.6+ πŸ™‚ (142.2 to be exact without the swim). When the plane landed some people were meeting people who had been to an athlete briefing and talked about the changes:

  • Would be a bike – run event (no swim, we knew that but no run first for 2.4 miles just straight to bike)
  • Transition would open at 6:30
  • Pros would start at 8:00 (only male pros for this event)
  • Age groupers would start at 8:30 and would be released 2 at a time every 5 seconds (like a time trial start). Athletes would be released based on bib number, lowest first (I’m 356 which is super early thanks to AWA so I would be heading out pretty early. I felt bad for people in the 2000’s who would not be starting till close till 10:00!)
  • Everyone would still have the full time for the bike and run

Essentially skipping the swim and the first transition. You would just start on the bike. It was such a big change it totally messed with my whole thought process. The full statement was released to Facebook around the time of landing.

I got my taxi to the hotel (tried the Westin this year which is nice) then had a burger and fries from the room service menu which was awesome.

Friday I walked down and checked in. They still gave you a swim cap but didn’t write your number on it so I now have a pristine swim cap for Chattanooga. Everything else was the same and I was in and out in about 10 minutes including the store. I walked over the bridge to the Walgreens to buy water and sports drinks, walked back over the bridge, got my bike from TriBike and went back to the hotel for 30 minutes. I then went out to a few stores then lunch at Community Pies for spaghetti with meat sauce before heading back to the hotel room where I just relaxed and had room service burger and fries again. I laid out my gear on the bed as usual but its so strange without the swim gear and of course only one transition bag now (the run). I figured I’d wear my donut bike shirt this time instead of the pizza one πŸ™‚ I also have a run shirt with my little IronBrit logo on it however even though I bought XL it’s tiny so may end up running the marathon in a crop top. We’ll see.

Saturday I woke up early, packed my run back and headed out at 9:30 to drop my things of at the transition point. It’s interesting how much stress was removed by removing the swim and the first transition. I felt so much calmer however also I felt thrown off as the normal flow didn’t apply πŸ™‚ Saturday I had pizza for lunch and then spaghetti and meat sauce for dinner. On my walk back from lunch a gentleman stopped me looking nervous. He was probably in his sixties and this was his first IRONMAN event. He said I looked like someone who had done these before and what should he put in his run bag. I went through what I put in and just gave the advice of visualizing what you will be wearing head to toes and don’t forget race belt, bib, nutrition etc. Wished him good luck. Hope he did OK! Went to bed about 8 and managed to sleep till about 3am which was good. My target time to get up was 4am

Once up I had a quick shower (helps wake me up), and put on my race tattoos. Normally I put them on the night before which I think is better as they seemed to come off easier during the IRONMAN so in future I’ll go back to the night before application. I got dressed into my bike gear (still felt so weird), drank a protein shake, ate an apple sauce and a bagel. I then just lay around the room until 6:15 when I walked down to transition (which opened at 6:30).

As usual there were plenty of people to help pump up the tires, I put on my drink bottles and then waited πŸ™‚ There was nothing to do. I wandered around, no lines at the port-a-potties as I guess many people knew roughly what time they would start and were now close to their hotels rather than miles away at a remote swim start so relaxed there instead of at the start. Because there was no swim the bike was going to be a time trial start. The pros started at 8:00 with about a 30 second gap between them. The age groupers started at about 8:20 I think with 2 going every 5 seconds. They got us to line up in an odd and even line. About a hundred yards from the start you clipped in one foot and then they had the little beep machine. Beep beep beep beeeeeppppppp and you were off.

This was a bike experience and overall IRONMAN experience unlike any other for me because of my early number and time trial bike start. I’m not a good swimmer. I normally start near the back in the 1:30 group and finish in about 1:30 (except for Chattanooga where I normally do 1:00 because of the current). This means I’m normally finishing in the bottom. For example my previous IRONMAN (Wisconsin 2018) I finished number 1550 out of 2407 registered (although only 1912 actually finished so I can’t tell how many actually started) but let’s say bottom 1/3. I’m a stronger cyclist and so normally the first transition tent is packed and the bike course is super busy as I’m generally catching people up.

I was number 356. I started about 8:30. I’m guessing maybe 250 ish people started before me (they don’t fill up 0-100 etc). Out on the bike course it was empty! Very few people were catching me up and overtaking me, I caught a few people but especially as the course went on there were times I could not even see another cyclist. It was just me and was just very, very strange. Removing the swim and its effect on where I was made a huge difference. I guess bottom line is I should swim more to get it up to closer to my biking to have a more spacious bike experience!

This was my 3rd year doing Chattanooga. The course is hilly but as soon as you go up there is normally a downhill to give back. The first half of each loop (its two loops) is generally slightly up hill while the second half is more downhill. The course support was great (as always) with lots of people cheering you on. There were some pot holes on the roads but they were well marked.

Because I had not done the swim I decided to really just go for it on the bike (which is 116 miles instead of the normal 112 for an IRONMAN. I think to try and make up for the downstream swim πŸ™‚ ). With my new power meter pedals I’ve been focusing more on trying to maintain power so my goal was 180 (which is typically what I do on the bike at Lifetime Fitness for my Saturday training). Well my numbers are below.

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Basically I averaged 189 and if you look at power over time it didn’t really even dip towards the end however you’ll notice my speed did even though it was more downhill. Weird right? Well at about mile 90 I noticed that any bumps I went over were hard on my back wheel like there was no cushioning, i.e. low tire pressure. Every bump jolted through my man parts up through my teeth πŸ™‚ Ouch. I didn’t want to stop though and was still able to ride forward but I had to put in more effort to try and maintain speed. When I finished the bike I pinched my bike back tire and it was super soft, basically had a slow leak however I’m grateful that still managed to get till the end but it did take more out of me putting in the extra effort because of greater resistance.

The bike conditions were awesome. Very cloudy stopping the sun hitting you directly and around 70 degrees for most of it warming up to 75 towards the last couple of hours. It’s a nice scenic course and I enjoyed it. Bike support was every 10 miles with drinks and food as normal. It was very peaceful and the miles went by quickly except the last 16 which somehow seemed to imply there was a blackhole somewhere as time slowed to a near stop πŸ™‚

Overall though I was happy with the bike. Sub 6 hours (exact time 5:54:17) on a 116 mile course with good power and felt OK getting off the bike. Into the transition tent (which was nearly empty so lots of support from the volunteers) and was in and out in less than 10 minutes (9:46).

The start of the run was on a little bit of grass but they put a mat on it. This was a change and I think required because of some flooding so not a big deal. The run was hilly. Hillier than I remember. It’s two loops with two very big hills you have to go up (and down) towards the end of each loop. Also the clouds had now gone and the sun was pretty strong. Temperature was only around 80 but it felt hot when there was no shade. The first hour I managed to maintain a pretty good pace but slowed after that. I would walk up the hills then try and run when it was flat/downhill however it seemed more and more to be just up hill (which is of course impossible πŸ™‚ ). The physical effort was not the worst part though of the marathon. I have young children who when they like a movie will watch it over and over again. They have been watching the My Little Pony movie. There is a song in this movie “We Got This Together” (you can hear a part of it via https://www.amazon.com/dp/B075KPXXLG/ref=dm_ws_tlw_trk1). I’ve been hearing this song over and over the past couple of weeks. Well on the course are many signs saying “You’ve got this” and many people would shout out “You’ve got this”. That is the starting line of the chorus to the song. The horrible, horrible song. Every time I read the line or someone said it my brain would proceed to play the chorus for about 2 minutes. It would then stop at which point I would see the next sign or the next person would shout it out where the playback would proceed again. This would continue for the entire 5 hour and 25 minute marathon. The mental pain was worse than the physical pain I think πŸ™‚

My total time for the marathon was 5:24:43 so average pace around 12:24 min/mile so a bit slower than I hoped but given my bike time I was OK with it.

With the single transition my times were:

  • Bike – 5:53:53
  • Transition 2 (well 1 really) – 9:56
  • Run – 5:24:43

My total time was therefore 11:28:31.

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Obviously this would be a PR but does not count since there was no swim or transition 1. If I took my average swim time and transition 1 time for the previous 2 years of Chattanooga would give 1:05 for swim and 11 minutes for transition so add a total of 1:16. That would be a total time of 12:44:31 and would be even less if I took just last years time (59 minute swim and 10 minute transition). 12:44:30 would be a new PR. I still can’t count it πŸ™‚ The physical effort of the swim is missing and even though I never find the swim physically hard it still would impact my physically (including just not drinking liquids for an hour, burning calories, stress) but interesting data.

What is more interesting is my placing. The results site (www.ironman.com/triathlon/events/americas/ironman/chattanooga/results.aspx
) shows 2,605 athletes (people registered). Out of that it seems like 1891 actually finished (those 700 delta would be a mix of people who didn’t even start (DNS) and those that started but didn’t finish (DNF)).

  • Bike 518th overall
  • Run 658th overall
  • Total IRONMAN 658th overall

This put me in the top third (maybe even top quarter if I knew how many started) which is much better than normal. Normally I’m around mid point.

The swim, although a very small part has a massive hit on me. For this IRONMAN I got 2,708 points. I’ve never got more than 2000 for any other race! Looks like I really should work on my swimming which I NEED TO DO BECAUSE NOW I’VE HIT 12!!! I can apply for the Legacy Program and my Kona slot where it’s a non wetsuit ocean swim so I need to be better anyway. Time in the pool is in my future πŸ™‚

JohnSwim

My medals getting to 12 πŸ™‚

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Overall this was a great IRONMAN and managed to raise some great money for an awesome cause. I understand those people who were disappointed that there was no swim but it was a tough day and if you finished it YOU ARE AN IRONMAN!

IRONMAN Lake Placid Race Report

Also known as “suddenly Boulder doesn’t seem so tough” πŸ™‚

Lake Placid was my 3rd IRONMAN this year, 6 weeks after Boulder which itself was a very tough day with the altitude and high heat. Lake Placid also marks my 10th IRONMAN just 2 more to go (Wisconsin and Chattanooga later this year) until I can apply for the legacy program and at some point the opportunity to partake in IRONMAN Kona.

My training since Texas has not been going great. I think doing an IRONMAN every 6 weeks is very aggressive and I’m fatigued physically and mentally however the last 2 weeks have gone pretty well and I think most of it is mental and was feeling mentally strong and in pretty good shape. Placid was going to test that πŸ™‚

Like Boulder, my family came with me. We flew into Montreal and spent a couple of days there where we took the kids to the science museum and wandered round the old town. I went to a Tim Hortons and ate Poutin and a maple leaf donut. This was about as Canadian as I felt possible πŸ™‚

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We drove the 3 hour trip to Lake Placid on Thursday where we checked into the High Peaks Resort which is the host resort for IRONMAN Lake Placid. Note that although its the host resort it is actually pretty far from the village and the transitions. There are many other hotels much closer FYI. It was a nice enough resort though and the staff were very friendly.

When we arrived we went and registered at the convention center which was all very standard and then went and registered the kids for the IRONKIDS run on Friday and the VIP passes so the family had a good view at the finish line. As usual bought a few things in the store including a complete Lake Placid IRONMAN tri shorts, running shirt and bike shirt in addition to a donut IRONMAN bike shirt πŸ™‚

Lake Placid is a small town but there are a lot of places to eat with a huge number of Italian restaurants so lots of pizza and pasta choices πŸ™‚ There is also a Ben and Jerrys ice cream store which we may have frequented daily. Also a nice chocolate shop with giant chocolate raisins!

On Friday we had the IRONKIDS run. It said it started at 2:00 however before the half mile run they had the kids dip and dash who all had to finish so the run didn’t actually start till 2:45 and it was a hot day. There were a lot of very grumpy kids. I definitely think it would make more sense to tell people different start times for the various events.

After the run I laid out all my gear. This event added lip balm sunscreen as on boulder my lips got a bit burnt. As it would turn out sun was not a huge problem for Lake Placid πŸ™‚

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Saturday I took my bike and bags down to the transition area. The run and bike bags are kept together on a set of hooks which was pretty cool. Your morning clothes bag went on the same hook on Sunday so was easy to collect everything at the end of the day.

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For the rest of the day I pretty much did nothing. Pasta for lunch and as always pizza for dinner. We watching Paddington Bear 2 in the room πŸ™‚ I bought tri-tats for this event so put them on before bed. Went to bed around 8:30 and actually slept pretty well. I got up at about 3:15 to eat my apple sauce, protein shake and bagel. I checked the weather forecast and it had stayed with rain starting around 8am and finishing around 12 with temperature of 55 going up to 72 later in the day. Greeeaaaatttttt.

I walked the half mile down to transition, pumped up my tires, put on a bottle of Gatorade and a bottle of water (which I never even opened) however the morning clothes bag drop off was at the transition and so I just hung around the transition area sitting in the men’s changing tent rather than going to the swim start. The water temperature was about 74 so wet suit legal, woo hoo! With an hour before the 6:40 age group start I put on my wet suit, applied the spray on lube around my neck, put on some sun screen and put my morning clothes bag on the bottom hook next to my run bag then walked down to the swim start.

It wasn’t raining yet but was 55 and pretty chilly. The swim course was two loops (really just out and back) but they were really keeping people pretty tight on the swim course not letting people stray too much out by way of people in canoes telling you to move over, which meant frequently you would bump into people, get stuck behind people and a few times get kicked by people. It was a rolling start where you self seeded into your estimated finish time. I know a few people with anxiety around the swim were unable to finish because of how bunched together they made us. I thought the swim was fine though, finishing in 1:29:59 (no matter where I swim I’m always 1.5 hours). Sometimes it’s good to be a bigger person so if people do knock into you its fairly easy to knock them back out the way. πŸ™‚ You have to get out the water between loops and they had some water to drink which was nice. It started to rain during the second loop which made the water a bit choppy. Overall the swim in Mirror Lake was nice and you had great visibility to see the buoys so was easy to stay on course. I also saw the underwater line a few times that connects the buoys and if you can stay on it provides the shortest path without having to sight the buoys. Problem is everyone tries to do that πŸ™‚

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After the swim its a run to the transition area (which really wasn’t that far, I had heard half a mile but was nothing like that). Grabbed my bike bag off the hook, into the tent, put on my new bike shirt, applied the butt chamois butt’r stuff which really helps with the saddle pain and is much better than a bar type thing I used to use. Applied some sun screen, stored my nutrition and out I went. Into the rain. I turned on my bike computer but it was having problems finding GPS so didn’t register the first .25 mile of the ride but thankfully started showing my speed pretty quick. It was now raining a lot. A lot of cold rain, in the cold. 55 degrees. This would be the state of the entire first loop pretty much. I was freezing for most of the first loop and it was a cold that felt like it was going down into your bones. My new white socks were basically black by the end.

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Additionally there was a 15mph SE wind which just was the cherry on top of my misery Sunday πŸ™‚ It hit you as a headwind but somehow never was a tailwind and rather a cross-wind trying to blow you over as you went down the hills. It was a tough course and normally you get downhill back from the uphill’s and Placid had massive downhills BUT because of the rain my brakes were barely working so I had to go down really slow. I would pull on the breaks and they responded with “meh, don’t want to”. A brake placebo. The first loop took 3.5 hours. I was looking at a 7 hour bike ride. I’m not sure how much better I would have done without the rain but it really was just very tough. There were a few flat sections but mainly it was up and then a short down. You can see the elevation data below (this is for both loops). It stopped raining by the second loop and the road dried up plus I now knew the course a bit better so I took the downhills much faster. I got up to 45 mph πŸ™‚ weeeeeeeeeee. The second loop was definitely better than the first but I really wasn’t any faster on the second loop and my total bike time 7:01:57. Wow! My slowest ever but also I would say the toughest course ever with worst conditions ever. I feel I tried hard during the course so was pleased with it. It’s a very hard course but the scenery was amazing and the miles did go pretty fast. There were aid stations every 10 miles and lots of porta-pottys along the course which was lucky as I guess because it was so cold I had to constantly pee on that first loop πŸ™‚

im lake placid 2018 Bike Data

 

Another quick transition and on to the run. It was actually great weather for the run. Around 70 degrees but lots of cloud so no bright sun beating down on you. The course was hilly (surprise). I felt tired getting off the bike but not drained. My plan was to run downhill and flat and walk the uphills and I mostly stuck to that with the odd extra bit of walking when required. It was great seeing my family at the half way point (I also got to see them mid-point and at the end of the bike). They had orange Gatorade on the run course which surprised me, normally its lime πŸ™‚ I brought my own nutrition and had a gel every 30 minutes, this time I used ones with caffeine! Apart from that it was the same as all the other IRONMAN events with water, coke (which I had a couple of times), redbull and later on chicken broth. They also had various types of food. The run is two loops and the volunteers throughout the event were amazing as always and the crowds were great. Everyone talks about the finish line at Lake Placid being second only to Kona and it was amazing not that I remember much about it πŸ™‚ I was really tired and basically had tunnel vision on the finish line. I forgot to even make some kind of victory pose. I just ran across the line πŸ™‚ Final time on the marathon 5:20:37 giving me a total time of 14:15:59 when you add in the transitions. That time is way off my best however this was a very different course, very different conditions and I really gave it my all. Sometimes I finish an IRONMAN and feel like I could have done better. I feel proud of this one and am really happy with my performance.

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And the reward πŸ™‚ Medal, hat and t-shirt goodness. You also got a mini-towel to celebrate the 20th anniversary.

I picked up my bike and bags, dropped my bike off at Tri Bike Transport then walked back to the hotel (about half a mile). Showered, ate 1/3 of a sandwich my better half got for me then completely failed to sleep all night like every other night after an IRONMAN. Could not sleep a wink. I wish I knew why. I can only guess its eating nothing but sugar all day with caffeine and I never normally drink any caffeine so am pretty sensitive to it I guess. At 5am I left the room and wondered around the town and took a picture of the lake. Really was amazing location.

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At 6am I walked down to the store to join the queue. I was about number 20 in the queue and by the time it opened just before 7 there must have been a hundred people behind me. Bought the finisher jacket, t-shirt and polo as normal then headed back for breakfast with my family.

Overall Lake Placid IRONMAN was awesome. As usual the IRONMAN was a great experience. Super well organized, amazing volunteers and you just live to hear Mike Reilly tell you that you are an IRONMAN πŸ™‚ It’s a very tough IRONMAN, I would say the toughest I’ve done. I was chatting to people who had done it in previous years and they said it was harder this year but its a great course, great finish and you have a great sense of accomplishment when you finish. It should be on everyone’s list to do. As the multiple signs on the course point out “if it was easy, it would be called your Mom” πŸ™‚

Two more to go this year, six weeks till Wisconsin then 3 weeks after that Chattanooga!

 

 

IRONMAN Boulder 2018 Race Report

Also known as 14 and a half hours of hell but lets step back.

Six weeks previously I had completed IRONMAN Texas and set a new PR of 12:47. The marathon had not gone great but was still happy with the time and was IRONMAN 1 of 5 scheduled for 2018 to get me to the magical 12 total which will enable me to apply for the legacy program and a chance at Kona. I had maintained my training however I had done little to account for the 6000 feet altitude. I also didn’t swim at all between Texas and Boulder as I was having knee problems and swimming aggravates it but swimming is always the warmup for me at IRONMAN and not super concerned about it.

To help adjust for the altitude we (my wife and 2 youngest kids came with me) set out on Tuesday driving from Texas. We drove nearly 11 hours and stopped at Colorado Springs which is about 90 minutes from Boulder and the same altitude. We booked into a cool hotel called the Mining Exchange that still had the safe from when the hotel was an actual exchange location!

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I got up early Wednesday and went to the hotel gym where I ran 12 miles on the treadmill (in the 68 degree air conditioned gym) and felt totally fine. No signs of any difference because of the altitude which was awesome and gave me a lot of confidence that the altitude would not be an issue. How naΓ―ve of me πŸ™‚ We headed out and completed the final miles to get to Boulder where we checked in at the Boulder Marriott which was about one mile from the High School which was the location of the athlete village and shuttle pickup/finishing line. The hotel was going through a modernization which meant multiple times the elevators were not working and our room was actually kind of dirty (chewing gum on the floor under the desk, loads of other dirt on the floor) and the bathroom had a glass door with no blind for the massive window in the bathroom. This becomes an issue when you have young kids that want to go to bed at 7:30 and the sun does not set until 8:30 meaning there is a blaring light for a full hour and when you have an IRONMAN the next day and want to go to bed early.

Thursday morning we went and did a whitewater rafting trip which was fun (although my wife and son could not do it as he broke his arm 2 weeks previously) and then went to the IRONMAN village to check-in. I have AWA status so you had a separate check-in however even the regular line had no wait and was super fast as I’ve found all my IRONMAN check-ins (except Florida 2017 which was a complete cluster). You tell them your number (or name), show an ID, they give you the forms in which you just check its all correct, write in your hotel and phone number, give them back then grab your rack packet which has your bib, stickers and swim cap. They put on your bracelet then you go grab your race bags and timing chip. For the backpack you head over to the store where they give it to you. All done in less than 10 minutes. TriBike Transport was also right there so I grabbed my bike and took to the car. Meanwhile my family checked in to the VIP area so they would have a good view at the finish. About half mile North of the village are a lot of restaurants serving all types of food. There was a Cheesecake Factory we went to quite a few times. Also an awesome ice cream shop which we frequented often which would actually prove to be a problem as there was also a great candy store which we also visited but it was a family vacation so that’s OK right!?

Friday was quiet and I just kept an eye on the weather forecast which was showing Sunday at 95 degrees. Ouch, but I’d done Texas and other IRONMANs at that temperature so was not super concerned. I trained Thursday and Friday morning lightly but rested Saturday. I did not participate in a practice swim, with hindsight a mistake because of the altitude! I packed my bags up Friday and checked them multiple times. As usual I would recheck the bags constantly. I always lay everything out on the bed head to foot and visualize what I need and compare the equipment list in the athlete guide. Additions this year was a headlamp in my morning bag (awesome when pumping up tires and when using the port-a-potties), a plastic grocery bag to help put on the wetsuit (put on your foot as you slide into the suit to avoid friction) and a lubricant to spray on the back of my neck to stop my neck being cut by the wetsuit.

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Saturday morning we got up and drove to the reservoir to drop off my bike and morning clothes bags. TriBike did offer a bike shuttle where they would take your bike but I preferred to see my bike on the bike stand and put it there myself. There was plenty of parking at the reservoir and the whole drop off of the kit went super smooth and like the check-in was fast and event free. We then went and had lunch, didn’t really do much then ordered Cosmos pizza for dinner (which was awesome). I went to bed the same time as the kids and had a raging headache (which I never get). This was because of all the ice cream and candy which I’m just not used to anymore. Damn you delicious sugar. I eventually fell asleep but woke up multiple times checking the clock.

I set an alarm for 2:30 at which point I got up ate my apple sauce, protein shake and bagel. At 3:30 I walked down to the high school (took about 20 minutes) where I dropped off the bike special needs bag (which had a single spare inner tube) then boarded the bus (which were all already there) at 4am for transport to the Boulder Reservoir. The headlamp came in handy here as well as we walked from the bus drop off to the transition area.

We arrived a little before 4:30 (the time of transition opening) but they started the body marking and then headed in to the bikes. I put on my drinks (I decided to try without an aero bottle for this IRONMAN as always found it a pain filling it up during the event and instead just use bottles since that is what they provide at the aid station on the bike course anyway), took my bike to the mechanics where they inflated to 100 and then headed over to check my bike and run bags were still there πŸ™‚ At that point I just settled in at the bike area since the actual swim start had no port-a-potties and knew I’d want to use the bathroom before starting. I had my last drink at 5:30 along with a 5 hour energy, put on my wetsuit (water was 70.9 so wetsuit legal) along with sunscreen then dropped off my morning clothes bag. It was a rolling start where you self seeded so I put myself at the back of the 1:20 to 1:30 section.

The age groups started getting in the water at 6:20 and I think I was in around 6:35. The water felt good but visibility was only a couple of feet. I started to swim and took my first breath, head into the water and OH MY GOD I NEED AIR is all that went through my head. I’M DROWNING. It was the sensation when you hold your breath and you’re at the end and need to gasp. The altitude seemed to have had no impact on me at all in the training since I’d been in Boulder however with the swim where you take a big breath was a huge difference. People had warned me about the swim but I really didn’t think it would impact me but it was super unsettling. I just had to keep telling myself it was OK, breath deep and slowly exhale. After a couple of hundred yards I got used to it and it was OK. The swim was one big loop but it seemed to take forever! Final swim time was 1:31:25 which is pretty typical for me. A quick run out and they helped you out of the wetsuit (sit on your butt on the floor and they yank it off), grabbed bike bag and into the change tent.

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It was already getting hot! On with more sunscreen, bike top, nutrition etc and out to the bike where I hopped on. The bike course was two loops. Now I had been warned (by the manager at Papa Brothers funnily enough who had done a single IRONMAN which was Boulder) that the course was deceptive. If you were going towards the mountains you were going uphill even if it looked like a downhill which made no sense to me and I assumed he was crazy. HE WAS RIGHT. No matter how it looked if you are going towards the mountains you were peddling and going slow. There were sections I would swear were a fairly big downhill gradient but you were peddling hard and going 12mph. There were times I was going 5mph and I saw many people just walk their bikes up the hill which I’d never seen on an IRONMAN before. It was insane. On the other hand if you were going away from the mountain it was the opposite and you were going downhill. There were sections I got up to 41mph which was awesome. If you were parallel to the mountains then the visual of the gradient was accurate. It was hard. The first loop was not too bad however for the second loop the sun was out in force, there was a headwind as you approached the mountain and you were just tired. There were aid stations roughly every 10 miles which had as usual bottles of Gatorade Endurance, bottles of water and some gels.

The official temperature was 95 however I read that people say when you add the lack of shade, the radiation from the road, the altitude the “feels like” was 103. Who knows but it was tough! As I rode I kept hearing a weird crushing sound which I later realized was my soul as I was mercilessly beat down. Along the ride I saw multiple people just veer off onto the side of the road and crash where they had blacked out while riding! Fortunately none of those people I saw were seriously hurt. The road condition itself was great, it was really just very hot, high altitude and was a pretty tough course. Total time was 6:28:49 which is slow for me.

I got to transition and really didn’t feel great. I grabbed my run bag, changed and headed out which was about a 6 mile run (at a slight up hill gradient) with no shade to the town where you would then complete 2 loops for the 26.2 mile total distance. My goal was 3 minutes run and 1 minute walk. After one interval that changed to 2 minute run and 1 minute walk until it flipped round to 1 minute run and 2 minute walk. Then there were periods where I just walked. It was just hot hot hot and horrible. The sun would not go down (well it did at 8:30 just as I was finishing). The course was basically flat with the occasional up or down and there were aid stations every mile with cups of Gatorade, water, coke and various things to eat. Once you got to the two loop run along the creek there was shade so that helped a bit but by that point I was just burnt out. In the end I limped in for a 6:06:48 marathon which is my slowest ever (apart from my first IRONMAN where I had second degree sunburn by the time I got to the marathon πŸ™‚ ). Total time of 14:30:37 which is nearly 1 hour 45 minutes slower than Texas which was 6 weeks previous! So obviously disappointed but at least I finished. I understand it was an 18% DNF (did not finish) and I saw a lot of people on the run that had passed out, being sick so consider myself very fortunate was not in that position and hopefully everyone is OK. I’m also pretty sure some of the mile markers were wrong as once I passed mile 25 it seemed to be about 2 more miles to the finish or my mind was just playing tricks on me but others I spoke to said the same thing πŸ™‚

One great thing was seeing my family at the finish line which is why I have the big smile on my face but also made me feel guilty for taking so long and making them wait! Couldn’t do it without their support and was so grateful they waited for me to finish. Hopefully I can make it up to them at Lake Placid in 5 weeks and not make them wait so long!

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A HUGE call out to the volunteers. It was tough being out there competing but there were also all the volunteers who were out there in the same sun helping us and really just can’t thank them enough as without them it would not be possible at all.

Thankfully my wife drove so didn’t have to walk back to the hotel where I showered, ate some pizza and couldn’t sleep a wink all night. I got up early, had McDonalds which opened up at 5 then walked to the village where I was second in line to the store to buy all my finisher goodies πŸ™‚

Boulder is an awesome IRONMAN. It was well organized, very pretty scenery and a great host town. I think the altitude obviously is tough and we were just unlucky with the heat. The next day the high was 82, a full 13 degrees cooler! Oh well. Definitely recommend it but try and get there early to acclimatize and do a practice swim so you don’t freak out on the actual day!

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Good luck!

IRONMAN Texas 2018 Race Report

28th of April 2018 was my first IRONMAN of 2018 and the forth time of participating in the IRONMAN Texas event. As usual it was a great event and had good conditions, if a little on the bright sunny side (which we’ll get to). As a recap my history with Texas:

  • 2015 – First ever IRONMAN. It was about 95 degrees and near 100% humidity. I got second degree sun burn on the bike and pretty much had to walk/drag the entire marathon. My time was around 15:30
  • 2016 – Second IRONMAN. It was cooler but the bike course was cut short to about 96 miles (if I remember correctly) and we had a hail storm during the marathon. Time is meaningless because bike was so much shorter than normal and was stopped for a period of time during the marathon
  • 2017 – My forth IRONMAN. Good conditions, managed to run non-stop the first 13 miles and finished in around 13:02. It was the new bike course on the toll-road but we had strong wind which meant in one direction of the toll-road loop (you did two loops) your speed dropped a LOT
  • 2018 – My eighth IRONMAN (I did a total of 4 in 2017, Texas, Santa Rosa, Florida and Chattanooga). Also got AWA silver status for this year.

For this year I decided to stay at the Westin which is basically at the finish line. In previous years I always stayed somewhere that required me to drive and it was always a little bit of extra stress worrying my car key would survive morning clothes bag etc. This year I just decided to remove that stress completely and just treat myself πŸ™‚

I drove down to Houston Thursday morning and arrived around 10:00. I went straight to athlete check-in which never seems to have a long wait (the AWA express line was longer than the regular πŸ™‚ ), check the forms, sign, grab bags, duffle bag, timing chip, buy some things at the store and you are done in 10 minutes. From there I was able to check-in early so that was great. I would then begin my standard eating pattern for Houston. Macaroni Grill for lunch and dinner on Thursday (pasta with marinara and chicken breast), lunch again on Friday followed by Grimaldi’s Pizza Friday night πŸ™‚ There are lots of things to do around the Woodlands and no end of food options.

I really just relaxed Thursday and laid everything out on the bed that I would need to pack in the transition bags and for race morning. I would later unpack and recheck multiple times including when I actually drop off the bags πŸ™‚

Friday I woke up early, watched some TV, ate a bagel and rechecked the bags. The transition is just over half a mile walk from the IRONMAN village so I decided to walk my bike and bags to the transition which had a 10am open time. I had already let air out my tires to avoid any risk of popping over night. The check-in is very smooth. Essentially as you walk in they take a picture of your bike, they will direct you to where you mount your bike (by the seat) and then you go drop off your run and bike transition bags in the designated areas. There are lots of volunteers to help direct you. You can also access the bags on race morning if you happen to forget anything. And that’s it for Friday! I went and had lunch, saw Avengers Infinity War (which was great), ate pizza and went to bed early and actually had a good nights sleep which is rare for me before an IRONMAN. I was more relaxed than usual.

Saturday morning I set an alarm for 3am. Ate an apple sauce, protein drink with milk and a bagel along with some Gatorade. I got ready and headed out about 4:40 as transition opened at 5am to check your bike, drop off drinks, pump up tires etc. I had my morning clothes bag with me with wetsuit, googles, cap and drinks etc. I had my tri-suit on and my timing chip already round my ankle. Remember to take a drink with you to drink while you wait and I take an extra bagel as well as I like to keep eating πŸ™‚

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I arrived a little before 5am but they were already letting people in. One thing I didn’t bring which I will in future was a head lamp as it was a pain trying to check bike, pump tires etc. You can take your bike up to the technicians who will pump up your tires for you but normally I just borrow a pump from someone around me which is what I did this time. I filled up my aero bottle, put an extra bottle of water on the bike and went and checked my gear bags were still there πŸ™‚

From transition its about a mile walk to the swim start. It was about 55 degrees so I had a long sleeve shirt over the tri-suit and was a nice walk down. Once you arrive at the swim start you get the body markings done and you can also drop off the bike and run special needs bags if you choose to use them. This is also where you drop off your morning clothes bag before the swim start. There are quite a lot of port-a-potties however the queues get big very quickly so use them early!

The age groupers start at 6:40 and for the first time in Texas IRONMAN history it was WET SUIT LEGAL!!! This was great news for me. About 6:10 I put on layers of suntan spray, some glide around my neck then put on my wetsuit, dropped off my morning clothes bag (which would be waiting for me at the finish) and took my place in the 1:30 to 1:40 self-seed location for the swim. I was in the water just before 7am. The water gives basically zero visibility (it’s gross) and I tend to stay on the outside of the pack to minimize getting kicked! I maintained a steady pace and its a basic out, back, then down a canal to the finish line. The visibility out of the water was pretty good so when you poke up your head you could see the buoys to stay on track. As always lots of helpers to get you out the water, help get out the wetsuit, short run and then grab the bike gear bag and into the changing tent. I did a 1:31 swim which was good for me so very happy there.

I grabbed my bike and off I went. There was very little wind and the temperature was not too bad. About every 10 miles there are aid stations which bottles of water, bottles of orange Gatorade, gels and some food. I had my own food which was a gel every hour and at 20 minutes and 40 minutes past the hour half a waffle. The bike course is about 30 miles on regular roads and 80 miles on the toll road (two loops). It’s basically flat the entire time with some minimal rolling hills. Now this year there was a bit of controversy, packs of cyclists that were drafting at a massive level. Below are a few pictures I grabbed off social media.

There were multiple packs of 50 riders that caused numerous accidents, drove people off the road and were breaking the rules of IRONMAN where there should be NO drafting. Now I was lucky. I saw the packs but they were on the opposite side of the road (benefit of me being slow) but I was not impacted by them but there are a lots of stories about them causing accidents where people were hurt and ultimately they are just cheating themselves. How did this happen? Why did the officials not break them up and send them to the penalty tent as in every other year there are lots of motorbikes with officials that would stop this type of thing.

Based on various threads it appears the officials were all pulled off the course for athlete safety. There are 3 lanes on the toll road. The middle lane was supposed to be used for the outbound, the inner most lane (by the median) for the inbound with the outer lane for support vehicles. It seems as soon as the age groupers got on the course they/we all used the outer most lane in addition to middle lane at which point it was considered unsafe to have the officials out on the course as they may hit cyclists. The bike support vehicles were still out though so not 100% clear on the difference.

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The peloton aside, the bike was uneventful and fast (except for the fact for some reason I had to stop to pee 3 times in the first 2 hours, I think I drank too much πŸ™‚ ). At mile 80 one of my aero pads flew off so the last 30 miles sucked as I had to rest my arm on Velcro but not that big of a deal. It was also 110 miles as they had to shorten the course by 2 miles for athlete safety. I think the original turn point on the tollway was a tight turn which if you went too fast would end with a 40 foot drop so they felt that was not the best idea πŸ™‚ I’m fine with safety first there! Bike was 5:40:40 which again was pretty good for me (especially considering all the pee breaks πŸ™‚ ).

I felt good running to the run transition except when I took a deep breath it made me cough. This had happened to me on previous IRONMANs. As I realized yesterday its the swim. I don’t swim much and when you swim you take short, deep breaths. I’m just not used to it so I need to focus on that more in my training as that inability to take deep breaths caused me challenges on the run! I got changed and headed out. Note at every transition I reapply sun screen AND let the volunteers add their own layer as well. Better safe than sorry.

The run is 3 laps. There are areas with lots of crowd support and areas that are very quiet but its super flat and a pleasant run.

I started a steady run at about 10 minute mile pace which included 20 second walk at each mile to drink from the aid station (which are every mile and had water, lime Gatorade, red bull, coke, some food and later in the night chicken broth however I actually finished this year before that was available πŸ™‚ ). I had my own gels which I wanted to take every 30 minutes. I managed this for the first 2 hours but after that had trouble eating.

The sun was strong. It was only about 82 degrees but there was almost no shade and the sun was relentless. My goal was to run non-stop until at least mile 13 but at mile 10 when I stopped to drink I couldn’t get started again straight away and from that point on it was a mixture of run/walk until I got to the last couple of miles when I ran as best I could until reaching that final turn when everything goes out the window and you just run trying to fool everyone that you’d been doing that the entire previous 26 miles πŸ™‚ I’m English and the sun just saps everything from me but also my inability to take deep breaths was an issue and my body just didn’t want to eat the gel so of course I was lacking energy. I think I needed to be drinking more, taking more salt and just forcing myself to eat the gels every 30 minutes. Lessons learned πŸ™‚ Final run was 5:12:40 which was disappointing as I’ve done better than that on other IRONMANs but overall I set a PR as the swim and bike had been good. Final time 12:47:35!

Once done the amazing volunteers helped me grab a drink, get a picture, a slice of stone cold pizza (incentive to run faster for next time πŸ™‚ ) then I walked straight to the Westin where I was unable to sleep the entire night but the day was done.

So I was happy and a little disappointed as I felt I could have done better on the run but still overall a new PR so I’ll take it πŸ™‚ The next morning I got to the store at 6:15 where I grabbed a chair and joined the line ready to buy my finisher jacket, polo, hoodie and t-shirts πŸ™‚ They were all awesome this year!

I know it was 2 miles shorter on the bike but even with an extra 6 minutes of bike I’d still have PR’d. Additionally I read some people saying because it was 2 miles shorter they are not a true IRONMAN. I disagree 100%. 2 miles makes zero difference. Some IRONMANs have 110 mile bike, some 111, some 116 (damn you Chattanooga), some have downstream swims, some are hilly, some are flat, some are really hot, some are cool. You can’t compare. You did 2.4 mile swim, 110 mile bike then a 26.2 mile marathon. YOU ARE AN IRONMAN!

Now on to Boulder!

 

Adding a bit of fun to your goals

After the IRONMAN events of 2017 (Texas, Santa Rosa, Chattanooga and Florida) I wanted to recover for a couple of months (although I still did two marathons in December and the Dopey challenge in January) and I put on about 6 pounds. Here we are needing to train for this years IRONMANs and wanted to lose the 6lbs and my wife also wanted to lose some weight so we made a bet of it. Who could lose the most body fat percentage in 5 weeks (we started last week) with the final weigh in being my birthday (4 weeks from today). Now this is slanted in my wives favor because we are talking percentage and I weigh a lot more so while 1% is 2lbs of fat loss for me its substantially less for her but I made up the terms so can’t complain πŸ™‚

Last week I was at 11.2% body fat and I’ve trained my butt off and I felt I ate a lot better the past week. I weigh in on Saturday before my training so between weigh-ins:

  • Saturday – 3 hour bike ride (63 miles, 2200 calories) and 1 hr 10 min run (7 miles, 1150 calories) so 3,350 calories and consumed about 1600 during the training so 1750 deficit
  • Sunday – Rest day
  • Monday – 30 minutes bike (400 calories) and 1 hour hill running (1200 calories) and 1hr 15 of chest, triceps and abs (400 calories) and consumed about 430 during training so 1570 deficit
  • Tuesday – 30 minutes bike (400 calories) and 1 hour cross trainer (840 calories) and 1hr 15 of back, biceps and abs (400 calories) and consumed about 200 during training so 1440 deficit
  • Wednesday – 18.3 mile run in 3 hours (3000 calories) and consumed 1300 during training so 1700 deficit
  • Thursday –Β 30 minutes bike (400 calories) and 1 hour cross trainer (840 calories) and 1hr 15 of chest, triceps and abs (400 calories) and consumed about 200 during training so 1440 deficit
  • Friday –Β 30 minutes bike (400 calories) and 1 hour cross trainer (840 calories) and 1hr 15 of back, biceps and abs (400 calories) and consumed about 200 during training so 1440 deficit

So in total a deficit ofΒ 9,340 calories during the training. One pound of fat is 3,500 so I was feeling pretty good. Based on my body size and muscle mass my Base Metabolic Rate (BMR) is about 2000 calories which is the calories the body burns just to exist and not moving so normally you would actually burn about 50% more than that through walking around, driving and doing various things but my job is basically sedentary sitting at a computer all day so I’ll say mine is 2,200 for the hours I’m not at the gym.

Now what do I eat each day on average?

  • Pre-workout whole-wheat English muffin with jam (200 calories)
  • 60 grams of protein after training (300 calories)
  • Breakfast microwave muffin (300 calories)
  • Lunch (totally varies but lets say normally about 1000)
  • After lunch riesen chocolate (45 calories)
  • Mid afternoon protein shake (20 grams of protein and 100 calories)
  • Dinner (varies but lets say normally 1000 calories)
  • Post dinner tea-spoon of cookie dough (120 calories)
  • Pre-bed casein protein shake (20 grams of protein and 100 calories)

About 3,100 calories a day. Now I had some slip-ups this week as had to travel for a couple of days which meant what-a-burger one night, butter croissants one morning as I couldn’t find anything, extra snacks as couldn’t have my normal afternoon protein shake, half a donut Friday and extra pizza Friday lunch (beyond the normal Friday night pizza at Grimaldis). But still felt I was going to do great as even with those things on average food was about 600 calories less than what I should have burned a day so I was thinking 1 lb of fat loss, maybe a little more and was hoping for .7% fat loss. This morning I weighed in.

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11.1% body fat and actually was also about 1/4 of a pound heavier than last week. A grand total offffff .1% or.2lbs of body fat. WTH!!! So not the .7% I had wanted. Clearly I had eaten far worse than I realized. I have 4 weeks left and still would love to lose the 3% which means 6lbs of body fat or 1.5lbs a week. That’s a 5000 calorie deficit a week or about 700 a day. This is high and I’m really at the tail end of what I can lose but I’ll give it my best shot! What can I do different? Well I’ll cut out my riesen and cookie dough treat, be strict about my meals and try to cut out cheese and bread as much as possible. I guess we’ll see how next weeks weigh in goes.

It’s always darkest before dawn

I missed my week 1 goal completely however the path to success is failure. I look for what I can learn and also there are other considerations.

Firstly the machines are not 100% accurate and I’ve seen swings before so I’m not going to super obsess over this one reading.

Second I always try and judge by how my clothes feel and how I look. I’ve felt that I’ve lost some body fat based on my upper body look. Below is some biceps from Friday last week.

Third, my training has been awesome the past week. As I listed earlier I have done a stack of training this week, most days in addition to the cardio I did about an hour and a quarter of heavy weights. I’ve not felt tired during the day and my training today went great and even now after 5 hours this morning of hard training I feel fine!

So while I want to lose some weight I don’t want to risk my training which is ultimately the most important thing. That’s why my plan for next week is not really focusing on taking out food but rather the junk aspects but I want to keep in the good calories.

The other good news is my wife didn’t lose any weight last week either so I’m not at any disadvantage so its all about the next 4 weeks πŸ™‚

Wish me luck πŸ™‚

Walt Disney World 2018 Dopey Challenge Race Report

I just got back from our vacation to Disney World in Florida where I took part in the Dopey challenge which is a series of four runs over four days all within Disney World Florida.

  • 5K on Thursday
  • 10K on Friday
  • Half Marathon on Saturday
  • Marathon on Sunday

That’s 48.6 miles over the four days and 2018 was the 5th Dopey and the 25th anniversary of the Disney Marathon. We arrived in Florida on Tuesday and decided to stay in the Polynesian and had a great room in the Hawaii building which overlooked the Magic Kingdom and lagoon which meant at night we could watch the water parade and fireworks from the room.

There are various combinations of runs you can partake in. You could do any one of the runs individually, if you did the half and full you also got the Goofy challenge and if you did all four you get the Goofy and Dopey challenge. Additionally for the half and full marathon there is an optional race retreat which is a tent for before and after the runs serving food which has heating and AC and extra character picture opportunities. Additionally the race retreat offered early entry to the expo. I opted for the Runners World VIP Dopey offering this year which is all four runs, race retreat access in addition to training plans from Runners World, separate walk out to the half marathon and marathon and separate packet pick-up. I’d use the Runners world twice previously for the inaugural Dopey and its second year.

Wednesday I headed to the Expo with my family (my wife was also doing the Marathon and my youngest kids doing the fun runs). I got there before 10 as I had early entry before the general 12 opening. This was pretty disorganized but eventually I managed to pick up my bibs and shirts (after first getting my race retreat band which was a 30 minute queue). I picked up 6 shirts, a t-shirt for the 5k and then 5 long sleeve sports shirts for the 10k, half, marathon, Goofy and Dopey. There was no line at the expo store which was good so bought a few bits and pieces. Past 12 the expo was really busy I heard.

It was coollllddddd. In the 30’s so going round the parks which were very packed was not much fun with 2 6 year olds but we wondered around a little and ate at the hotel.

The Disney runs all start at 5:30 am and for the 5K and 10K the bus transportation starts at 3:30 and so for Thursday I was there at 3:30 ready for the first bus from the hotel which takes you to Epcot where all the runs start (actually the Epcot parking lot or car park for my English brethren). I set an alarm for 2:30 but was already awake as didn’t sleep well. It must have been about 34 degrees but at least they had some heaters in the waiting area (along with lots of porta-pottys) which about 100 people tried to gather around each. I had an under armor shirt, a sweat shit, hat, gloves, leggings, shorts and was still freezing.

About an hour before the run start you could head to the corals where you waited in the cold. I was in coral B for the 5K and 10K (one bib) and C for the half and marathon (a second bib). Basically waiting for 90 minutes to run a 5K. By the time it started my feet were numb and the route was just round the car park area. There was about a 4 minute gap between corals starting and they broke the start down into mini waves even within a coral but was pretty smooth and because I was in B started pretty soon after 5:30. They had water on the course and what can I say. It was a 5K run really around a car park in pitch black. Then you grabbed your 5K medal, a snack box then back on the bus. I went straight to the fitness center and did some weights, grabbed breakfast for the family then off to the parks for the day).

Friday was basically exactly the same except this time it was 10K and you got to run through Epcot as part of the course and you got a 10K medal πŸ™‚ Still freezing cold and still water on the course. I was in a rush as we had an 8am character breakfast so that motivated me to move it πŸ™‚

Friday night we went to Macaroni Grill (which is by Disney Village, now called Disney Springs) via Uber where I had pasta and grilled chicken breast, trying to eat something clean to prepare for longer runs.

For the half and full things are a little different. You have to get the monorail to the race if you are staying at Polynesian, Contemporary or Grand Floridian (but can get a bus back) and this starts at 3am. Also you can go to the race retreat before the race starts. It’s still really cold but will warm up as the run goes on but I decide to way the same clothes. I get up at 2am, walk to the Ticket and Transportation Center (TTC) (which is next to the Polynesian) to catch the monorail to Epcot (the resort monorail loop is separate and you have to change at TTC anyway). They weren’t ready till 3:15, a little behind schedule, but all good. Once I got off the monorail I walked to the start area and straight to the race retreat which had water, Gatorade, coffee, bagels (and post race hot breakfast but I never went there post race). It was nice and warm inside and I stayed there till 4:45 when we got a separate walk to the start as part of Runners World VIP via a back way which was great. Once you got to the coral people were hoping over the fence to pee in the woods. This time on the course there was water and Gatorade and in addition they had some nutrition in the form of sports beans during the second half with lots of porta-potties along the course if needed. The race started at 5:30, again with waves and this time you run to the Magic Kingdom, through it, then back via Polynesian where you enter Epcot briefly before finishing back in the Epcot car park. I stopped to get my picture taken in front of the castle and the Epcot golf ball during the run πŸ™‚ but there were lots of opportunities to get other pictures with characters and landmarks throughout the course. I had a 9am character breakfast in Cinderella’s castle so once again was rushing. I grabbed my half marathon medal, got my picture and jumped on the bus back to Polynesian. Like all the runs they are basically flat with the only inclines during an overpass (a Florida hill as a bus driver explained to me πŸ™‚ ).

Saturday tried to take it easy around the parks and once again Macaroni Grill for the same dinner as Friday.

Sunday was the same routine as Saturday, same transportation, same start time, just twice the distance and with this course you run through all four parks and there is more nutrition on the course with more energy gels, bananas throughout the course and even packets of M&Ms at the last 2 miles! While it started off cold the forecast showed it would warm up so I didn’t have hat or gloves, just a throw-away hoodie (that I ditched after the first hour). There are some spots where you are just running along roads but overall its a great course, the crowds are awesome and there is plenty to look at. At mile 20 you are at ESPN where you also run round the ball park and I got a picture with Minnie Mouse. At mile 25 they had a special mile marker to celebrate the 25th anniversary and I got my picture taken there but I guess it got lost (along with my wife’s medal finisher picture 😦 ). When you hit the Epcot world showcase you are at the one mile left point and it goes by quickly. A quick run under the golf ball, round a corner and you get your medal! Then you go to a series medal tent where they check your picture and you get your Goofy and Dopey medals along with a special 25th anniversary Mickey Mouse hat.

Overall I was happy with my times and it was a great Dopey!

Wanted to finish with a huge congratulations to my wife. She complete the marathon without any training the last 6 weeks because of a rib injury and not much training up until that point. It was pure spirit and willpower that got here through. Very proud!