All good from here

My surgery on my left hand was on Friday. The surgery went well and now its recovery time. My days have been ups and downs. I have been sleeping quite a bit and still feel tired when I wake up. I am ready to get back to my normal routine. Of course I can't yet because of my injury. My hand isn't too painful, but its throbing from time to tim.

Monday was Memorial Day and for the last 12 years I have run the Bolder Boulder 10K run. I wasn't planning on running it anyways because of my half-ironman race last week. Instead I decided to volunteer. What a day it was. I got a chance to see several of my friends finish. Joe rode with me and he ran in the CC wave. I was very proud to see him finish. I met Greg, Bolder in Boulder, as he finished. I recognized him because of the RaceAthlete.com jersey. Way cool jersey!!

I have decided that next year will be my best Bolder Boulder!!

The count down begins with my recovery and I can't wai to get started working out again. Sitting on the couch elevating my arm is getting old.

Race Report
Florida Half-Ironman 70.3
Orlando, FL

Pre-Race
I have learned a few things about the night before a race. First I love to eat chicken fettuccini alfredo. I also like to drink one good beer. I don't go to bed too early because I won't be able to sleep. I will need to work on this tactic for longer distance events. I slept better for this race then the last triathlon. I still didn't get much sleep, but there were no interruptions. I met some of my blogger friend Shirley and Brent the day before. It was great talking with them.

I woke at 3am. Yikes. I knew it wasn't going to be fun, but I had to be at the race between 4:30-5:00am. My crew (Nicole, Mrs. Beachman and Vicki) all left the hotel at 4:15am. We were very close to Disney so the drive wasn't bad. We parked in the Grumpy parking lot in Disney World. We took a shuttle to the Fort Wilderness Lodge. All the bikes were setup the night before so all we had to do was setup our transitions (shoes, socks, helmet, etc).

I love taking my time because I want everything just right. I went to the bathroom a couple of times and watched a few waves start. My wave was 15 of 17. My race time was set at 7:15am. I was in line for the restroom one last time just 15 min before the race.

Swim
Race day always comes quickly. My age group (25-29) lined up and before we knew it, it was time to start. The swim always makes me nervous. I was a little more nervous because of my torn ligament in my left hand from the bike crash a few weeks ago. I had a new splint on to protect it.

I was very happy that I was able to breath on both sides. I felt like everyone kept passing me, but I kept going. I bopped my hand on someone during the race and it hurt. The pain passed and I kept swimming. I rounded the buoys with no troubles. Before I knew it, I was on the last turn. I wasn't swimming extra hard because I knew it was going to be a long day.

My initial goal was to swim in 45:00 minutes. My total time was 48:52.

T1
The transition started with a 200 yard run. I passed a few people along the way. I found my transition spot right away. I sat down, used my extra water bottle to wipe my feet of sand and grass. I struggled a little with my left sock, but managed to get it on. Next were my shoes, helmet, sunglasses, and off I went. My total time was 3:55.

Bike
I struggled once again with my race number and race belt. I had to stop and try to fix it. I gave up and stuck it in my back pocket. I made sure it was showing a little.

I may have started off too fast, but I was so happy to be on the bike and was cruising along. I am glad that I didn't preview the course prior because it would have been nearly impossible. I had 3 PowerGels, 1 bottle of water, 1 bottle of Gatorade, 1/2 bottle of Gatorade endurance. I think I should have drank more liquids. One of the aid stations had pirates. I shouted “arg mate” to someone along the course.


I always give other racers encouragement. I passed so many people along the ride that I couldn't talk to everyone along the way. Towards the end of the ride I was short of breath. I wonder why? Maybe I was talking too much?

My mileage from the bike computer was off a little, but it didn't seem to matter too much. I grabbed some water at the third aid station and it was warm. I started too phase out towards the end. The last 10 miles were tough. My butt was sore and I was ready to be finished. I slowed down quite a bit at times, but re-gained speed. The hills...if that’s what you called them, were not bad.

The last mile or two flew by fast. I didn't pass many more people and I remember passing the penalty station. I was hoping they wouldn't see that my bib wasn't on right. My total bike time was 2:52:24.

T2
The second transition seemed pretty quick, even though the time doesn't show it. I ran in changed my shoes, ate a PowerGel, put on my hat, stopped at the potty and off I went. My total time was 3:02.

Run
My head hurt just a little from time to time, but didn't seem to bother me much. I was ready to catch up now. As I started I just knew that it was going to be an interesting run. I missed mile 1 and finally clocked my time at mile 2. I started off with 8:00/mile. I slowed down after mile two. My goal was to run low 7:00 minute miles and I was running 9:00 minutes miles. What?? I couldn't run any faster, but I also couldn't run any slower.
Aid stations!! Half-Ironman aid stations rock! I drank water and Gatorade endurance at every aid station. Ice water seemed to keep my cool. I enjoyed the ice-cold sponges which helped keep the sweat off and the heat away. It was smoking hot when the sun was out, but it would tuck away in the clouds from time to time.

The first lap was slow. I thought I was going to run faster on the next two laps. I cannot believe that I kept a slower pace the entire way. I ran almost the entire time. I walked during some of the aid stations. It was hard to pass people sometimes because there wasn't enough room to pass. I lost my race number on the second lap. I was searching for it on the third lap because I wanted my name announced at the finish.

I walked at the last aid station, grabbed more liquids and off I went. I had one mile left and I was going to finish. I rounded the corner and didn't see anyone near me. I didn't kick it into high gear, but I finished strong. I forgot to stop my watch right away, which is nothing new. My total run time was 1:58:44

Finish
My name was announced just before I finished. I was so happy!! As my name was announced I pointed my hands in the air. I did it! I got a medal, t-shirt, bag, and a hat at the end. I grabbed some water and found my family. I couldn't stand for long so I sat.
I felt a little sick, but I knew that I would be all right. I talked with my family for a while and eventually sat in line for a message. The message really helped with my recovery! I eventually found a piece of pizza. The piece took me almost a half hour to eat. Nicole took me back to the hotel. I took a shower and off to bed I went. My total time was 5:46:57

My goals were off, but I like to over achieve. My training was a huge success. Everything really paid off and my journey has ended. It doesn't stop from here. My next journey is IRONMAN in 2008. Until then I have another half-ironman in Boulder, CO in August.

Race Report
Coming very soon!

It's over. My long hard work training really paid off. I finished the race and suffered no injuries! That is always the best report to give! My overall time was 5:46:57. My race report will be posted within a day or two. I just got back into Denver late last night, so I will need a little bit of time to write it.

Swim
Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes
Total: 700 meters

Bike
20 min Cross Country training on stationary bike
Distance: 5.6 miles

Run
Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes

Very interesting workout today. I am not sure why my training plan has be doing short sprints on the last week? The plan comes from Beginnertriathlete.com. According to the plan details it says that the sessions in these last 2 weeks should all be focused on efficient movement without stressing the body. My run was pretty intense. It almost felt like a track workout.

Swim
4 x 5 min, start each fast, level out pace on each
Total: 850 meters+

Bike
25 min interval training on stationary bike
Distance: 8 miles

Run
3 x 10 min, start each slow, build up to race pace on each
Time: 28:58
Distance: 3.9 miles
Pace: 7:26/mile

I had a good day today. I felt nervous because I was pushing it a little hard today. I am searching for a new thumb brace/splint. I have ordered one online and I hope to receive it by Thursday. The Thumb splint is blue and will match my tri suit. If I don't get it in enough time, I found one at Walgreens.

Bike
Name: Cherry Creek State Park
Odo: 31.9 miles
Max: 30.4 mph
Avg: 18.5 mph
Distance: 18.51 miles

I went out pretty early today to beat the bugs and traffic. I had a pretty good ride. My average was a little slower than I thought. This is my last ride on my bike because I am shipping it out today. I am going to Colorado MultiSport and shipping it through Tri Bike Transport. The rest of my bike training will be on a stationary bike at the gym.

Bike
50 minutes, ladder
10:00 RPE 3
10:00 RPE 5
10:00 RPE 7
10:00 RPE 5
10:00 RPE 3

Time: 50:06
Odo: 13.3 miles
Max: 23.1 mph
Avg: 16.0 mph
Distance: 13.34 miles

My ride was inside on a trainer. I should have gone outside, but I didn't feel like the adventure. It is much easier to get ladders on the trainer anyways. I felt pretty sluggish, but I made it.

Run
40 minutes at RPE 3 strides
Time: 40:23
Distance: 5.2 miles
Pace: 7:46/mile

Awesome run today. I clocked every mile and I was feeling pretty good. I started ripping off the band-aids as I went. I felt pretty strong today. I ached a little. My last mile was 7:05. I want to finish close to 40 minutes.

Bike
I got back on the bike today. What an adventure it was. I went around Cherry Creek State Park and I got a flat tire. I fixed my first flat on the road!! Yeah! I was also noticing that my chain was rubbing against my derailer. I decided to swing by Bicycle Village because it wasn't too far away. I was there too long, but I got it taken care of. I love Bicylce Village!!

BUGS!! I never new I would run into so many of them. Those critters were big and it hurt when they smacked into me. Never before have I been through such a unique situation. I had to put my head down for part of the ride because they were too close to my head.

It started to get cold as I came home. The sun was down and it was starting to get dark. I made it just in time, but I realized that is was really late. Oh well.

Distance: 23.5 miles

Time to Relax, Re-Focus and get ready for race day

I felt pretty good last night doing my Tom Holland abs workout video. I did it right before bedtime and couldn't get to sleep. I watched a little TV and ate another bowl of ice cream. I love ice cream, and I will be sad when it is all gone. It will be a good thing when the ice cream is gone. Everyone tells me that I can afford to eat as much as I like. I usually do eat as much as I like, but when is one bowl too many?

Now its time to re-focus my energy and really start working hard towards my ultimate goal. My goal is to finish the half-ironman in less than 2 weeks. I have already started getting race jitters. Maybe because I want to do so well, I might just dissapoint myself?

Run
Rocky Mountain Road Runners
Tropy Series Race
Carson Nature Center - 5 miles
Time: 32:35
Pace: 6:31/mile

Mile 1: 6:15 Mile 2: 6:22 Mile 3: 6:31 Mile 4: 7:09 Mile 5: 6:19

I guess I must not be too broken. This week has been ups and downs. I feel pretty good one moment, the next I feel pretty lousy. I have been off work since my wreck. It would be pretty difficult to have gone to work. I am typing this entry all with my left hand. Every finger but the thumb that I have to have surgery on.

I felt good on my run today. I didn't ache much during the run. I went got a message on a water message bed after the run today. That was very nice. Once my wounds heal up, I will be doing much better!!

Crash, Bang, Pow...Where am I???
By Iron Eric

What a good ride I was on. It was May 1st, 2007. I took a longer route today because I was trying to avoid the rain. I traveled the same path as where the Bicylce Village group ride takes us. The path takes us up past where the Denver Broncos practice. It's a really nice ride and awesome to pass by some of the million dollar houses.

I went down a steep hill and clocked 40+ mph. I always zoom down the hill with great speed. We usually keep going and take a different way home. Since I was riding by myself, I decided to turn around and go up the hill and travel back home. I traveled for several more miles, until...

Crash, Bang, Pow...Where am I?
Yes I crashed. I got knocked out, woke up and had no clue where I was. It really felt like a dream. I tried putting my lens back on my glasses and had no luck. I threw them in my bike back and started walking. Where was I going? That would be a good question. Later (not sure how much) a truck passed me a put on his brakes. He helped me out. He put my bike in his truck, gave me some napkins to help stop the bleeding and started driving.

The driver tried calling my house phone, wife's phone, parents phone and no answers. I eventually remember where I live. That is a pretty scary thought when you don't know where you live. He took me home, helped me brake into my own home (keys were left in the car) and got me in. Nicole finally got home, grabbed a pair of extra clothes and off we went. We stopped by my car first, grabbed my wallet and to the ER we went.

To make my long story short, my brain was fine but my left hand thumb looked worrysome. The orthopedic doctor said that I needed surgery to repair some ligaments. He said that it can take place after my race. My bike's was mostly OK. The front threadless fork needed to be replaced, aerobars patched up, and a new helmet. Great....more money.

I consider myself very lucky and determined to finish the Florida Half-Ironman race May 20th, 2007. I will now be going with lots of road rash and a repaired bike. The rest of my race season will be changed, but I will just keep going. I am still eyein' on Ironman Coeur d'Alene in 2008!

Swim
Race-specific
Warm up: 2 x 150 swim, last 50 backstroke
Main: 2 x 750 meters
1st 750: 17:56.91 (4:44.21, 4:44.59, 4:52.49, 3:35.62 150m)
2nd 750: 17:24.28 (4:19.65, 4:50.67, 4:43.71, 3:30.25 150m)
Total: 1,800 meters

Today's swim was take two from yesterday. My times were not too impressive today. I don't want to think about it too much, but I feel like I am getting slower.