The alarm rudely awoke Puck the Wonder Pup and me at 4:00 this morning. After two weeks of active recover, Hiking in Zona and hanging around in Ottawa, it was time to get back at it ... so swim practice was on the agenda.
Once in the pool, chilly water and all, I had a hard time finding my stroke. But after an hour, I was able to stay with my lane-mates and managed a respectable few hundred meters before hitting the showers.
Puck was happy to see me at home ... we had a nice walk to Bridgehead for coffee before I headed to work he he headed to his crate.
Tonight, Running Room clinic night and my first run since IM Arizona.
Monday, April 30, 2007
Thursday, April 26, 2007
Arizona Hiking - Updated May 6, 2007
Stay tuned for pictures and details of a week of glorious hiking in the Arizona deserts and mountains.
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http://community.webshots.com/user/innovadick
Tuesday, April 17, 2007
Ironman Arizona - 15 April 2007
Short Version:
I need to work on my sighting; no matter how fast you swim, if you don't follow the buoys your time will never improve. in the swim. Bike was great, even with the 30 mph wind. First loop of the run, excellent, on target for 4:30. Second loop; BOOM. Third loop; suck it up and get your butt in gear.
Long Version:
After 7 of these things I have race day prep pretty much down to a science. Eat and sleep early the days before. Up at 3:00. Out the door by 4:30. At transition as soon as possible. My Dad volunteered to get up early and drive me to the race site, making the start to the day as easy as possible. The flags at the race site are flapping in the pre-dawn. After dropping off my special needs, getting my tires pumped, putting the final pieces of equipment into my transition bags, I had an hour to sit and relax. Mike Reilly was doing his thing, keeping everyone moving, keeping everyone relaxed. At 6:30 I put on my wet suit and joined the slow moving mass of penguins marching over the timing mats on our way to the water.
I had decided long before the race that this was the swim that I has going to nail. I made my way to the back to the middle of the pack at the buoy line. The Star Spangled Banner, the cannon and away we go. I feel great. I'm moving through the water well. There is little bumping. But where is the yellow buoy? I stop in the water and take a good look around. I am half way across the 'no man's zone' on my way to the orange buoys. NOT GOOD. Course correction and I am back on track for a while. A little jostling for position at the turns but nothing dramatic. I zig-zag back to the exit in my usual time - 1:10.
Nothing special about transition ... I'm am a little slower than I want to be, but get out in under 10 minutes.
The start of the the bike is a a twisting and turning route through some of the Tempe streets and over a set of railroad tracks. I navigate these without incident and get onto the Rio Salado Parkway. The wind is already picking up. When I get to the Beeline Highway I notice that I am flying up the slight grade of the road. Wind at my back and I pump up the gear ... I'm going 45 KPH. I keep to my nutrition plan - Gatorade every 10 minutes, gel every 20, a bottle of water in me and an another on me at every aid station. The head wind on the way back to transition is slowing everyone - I have a difficult time keeping 25 KPH. The second loop is wild. On the Beeline Hwy I max out at 51 KPH and dodge tumbleweed that is blowing across the road. The return trip ... there are times when it is a struggle to hold 20 KPH. I check my watch on the start of the 3rd loop and smile when I see that I am on track for a 6 hour or better bike split. I hold back a little on the third loop ... I want to have some energy for the return trip into the wind and the run that is coming up. Back in transition, I jump off the bike, leaving my shoes on the pedals.
Another standard Dick-transition. Nothing special; nothing stupid.
The run is always my weakest event. My hope for this race was a solid 4:30 marathon. The first loop is great. I have my plan, I work my plan and get to the end of the first loop on time - 1:30. Then it happens. My stomach starts to feel sour. I fight for two miles, but I have to stop. At the second aid station I chomp down some pretzels and cola. I'm moving, slow is the only word that comes to mind. Pretzels and cola at every aid station. I end the second loop in a blistering 1:50. One of my goals for any race is to finish before they make me wear a glow stick. Here in Phoenix the sun goes down at 7:00 ... I have to hustle. My stomach is better and I am moving a little faster. I start playing the pass the next guy game. It works for me most of the time. It works even better when I pass people younger than me ... I pass some twenty-somethings and keep moving. In the distance I can see the lights of the Mill Avenue bridges. I keep moving. All of a sudden I'm crossing the bridge and on my way to the finish. There crowd it thick. The energy high. I cross the finishing line at 12:54. Slower than planned, but finish none-the-less.
Ironman Arizona: There is a rematch in my future!
I need to work on my sighting; no matter how fast you swim, if you don't follow the buoys your time will never improve. in the swim. Bike was great, even with the 30 mph wind. First loop of the run, excellent, on target for 4:30. Second loop; BOOM. Third loop; suck it up and get your butt in gear.
Long Version:
After 7 of these things I have race day prep pretty much down to a science. Eat and sleep early the days before. Up at 3:00. Out the door by 4:30. At transition as soon as possible. My Dad volunteered to get up early and drive me to the race site, making the start to the day as easy as possible. The flags at the race site are flapping in the pre-dawn. After dropping off my special needs, getting my tires pumped, putting the final pieces of equipment into my transition bags, I had an hour to sit and relax. Mike Reilly was doing his thing, keeping everyone moving, keeping everyone relaxed. At 6:30 I put on my wet suit and joined the slow moving mass of penguins marching over the timing mats on our way to the water.
I had decided long before the race that this was the swim that I has going to nail. I made my way to the back to the middle of the pack at the buoy line. The Star Spangled Banner, the cannon and away we go. I feel great. I'm moving through the water well. There is little bumping. But where is the yellow buoy? I stop in the water and take a good look around. I am half way across the 'no man's zone' on my way to the orange buoys. NOT GOOD. Course correction and I am back on track for a while. A little jostling for position at the turns but nothing dramatic. I zig-zag back to the exit in my usual time - 1:10.
Nothing special about transition ... I'm am a little slower than I want to be, but get out in under 10 minutes.
The start of the the bike is a a twisting and turning route through some of the Tempe streets and over a set of railroad tracks. I navigate these without incident and get onto the Rio Salado Parkway. The wind is already picking up. When I get to the Beeline Highway I notice that I am flying up the slight grade of the road. Wind at my back and I pump up the gear ... I'm going 45 KPH. I keep to my nutrition plan - Gatorade every 10 minutes, gel every 20, a bottle of water in me and an another on me at every aid station. The head wind on the way back to transition is slowing everyone - I have a difficult time keeping 25 KPH. The second loop is wild. On the Beeline Hwy I max out at 51 KPH and dodge tumbleweed that is blowing across the road. The return trip ... there are times when it is a struggle to hold 20 KPH. I check my watch on the start of the 3rd loop and smile when I see that I am on track for a 6 hour or better bike split. I hold back a little on the third loop ... I want to have some energy for the return trip into the wind and the run that is coming up. Back in transition, I jump off the bike, leaving my shoes on the pedals.
Another standard Dick-transition. Nothing special; nothing stupid.
The run is always my weakest event. My hope for this race was a solid 4:30 marathon. The first loop is great. I have my plan, I work my plan and get to the end of the first loop on time - 1:30. Then it happens. My stomach starts to feel sour. I fight for two miles, but I have to stop. At the second aid station I chomp down some pretzels and cola. I'm moving, slow is the only word that comes to mind. Pretzels and cola at every aid station. I end the second loop in a blistering 1:50. One of my goals for any race is to finish before they make me wear a glow stick. Here in Phoenix the sun goes down at 7:00 ... I have to hustle. My stomach is better and I am moving a little faster. I start playing the pass the next guy game. It works for me most of the time. It works even better when I pass people younger than me ... I pass some twenty-somethings and keep moving. In the distance I can see the lights of the Mill Avenue bridges. I keep moving. All of a sudden I'm crossing the bridge and on my way to the finish. There crowd it thick. The energy high. I cross the finishing line at 12:54. Slower than planned, but finish none-the-less.
Ironman Arizona: There is a rematch in my future!
Saturday, April 14, 2007
Arizona 2007 - Day 6
WOW! Six days already.
Last day before the race.
05:00 Alarm goes off and the final day of preparations begin. I lay out all my gear that will be needed for tomorrow. Clothes, food, some technical stuff, etc. Label everything that needs to be labeled. Clean my bike one last time. Degrease the chain, again. Lube the chain, again. Everything is in order.
08:00 Meet my parents for a small breakfast.
09:00 Pack the Durango with everything and head to the race site. Its a little cool this morning ... the sun is still strong and the sky is still blue.
09:15 My parents had never been to the Gatorade swim. I asked them if they would like to come, and so we did. As I was getting my wet suit on my Mom was talking to a woman from Kona ... here to watch one of her iron-children to the race. My Dad is taking way too many pictures on his digital camera. This will definitely be the most documented of my Ironman races. Drop my bag at the check-in and the three of us make our way to the water. Waves, pictures, splash!
09:45 After a short swim around three or four buoys, I'm back on shore, peeling off my wet suit, grab my dry clothes and complementary Gatorade bottles. My Dad is scandalized that I am changing out of my swim trunks right in the middle of the crowd (the towel-change routine is a very useful skill.)
10:00 Tootle over to the Inside-Out tent to pick up some lip balm. Then back to the Durango for my bike and transition bags.
10:15 A quick drop off in transition ... with so many 35-39 year olds, us old geezers are WAY at the back. I'm not complaining ... I will be able to find my bike quickly tomorrow. Transition bags to transition. And its back to the hotel.
11:00 REST
12:00 Suntanning by the pool.
13:00 SLEEP
15:00 Last meal before the race. A simple meal at the IHOP (International House of Pancakes) of eggs, hash browns and corn meal pancakes.
17:00 Final check of morning gear. Final check of weather forecast ... partly cloudy, wind 10-15 KM from the south, high of 26, BLOWING DUST! We'll see what that's all about.
17:30 Write Trirudy/blog entry.
18:00 SLEEP zzzzzzzzzzzz
Last day before the race.
05:00 Alarm goes off and the final day of preparations begin. I lay out all my gear that will be needed for tomorrow. Clothes, food, some technical stuff, etc. Label everything that needs to be labeled. Clean my bike one last time. Degrease the chain, again. Lube the chain, again. Everything is in order.
08:00 Meet my parents for a small breakfast.
09:00 Pack the Durango with everything and head to the race site. Its a little cool this morning ... the sun is still strong and the sky is still blue.
09:15 My parents had never been to the Gatorade swim. I asked them if they would like to come, and so we did. As I was getting my wet suit on my Mom was talking to a woman from Kona ... here to watch one of her iron-children to the race. My Dad is taking way too many pictures on his digital camera. This will definitely be the most documented of my Ironman races. Drop my bag at the check-in and the three of us make our way to the water. Waves, pictures, splash!
09:45 After a short swim around three or four buoys, I'm back on shore, peeling off my wet suit, grab my dry clothes and complementary Gatorade bottles. My Dad is scandalized that I am changing out of my swim trunks right in the middle of the crowd (the towel-change routine is a very useful skill.)
10:00 Tootle over to the Inside-Out tent to pick up some lip balm. Then back to the Durango for my bike and transition bags.
10:15 A quick drop off in transition ... with so many 35-39 year olds, us old geezers are WAY at the back. I'm not complaining ... I will be able to find my bike quickly tomorrow. Transition bags to transition. And its back to the hotel.
11:00 REST
12:00 Suntanning by the pool.
13:00 SLEEP
15:00 Last meal before the race. A simple meal at the IHOP (International House of Pancakes) of eggs, hash browns and corn meal pancakes.
17:00 Final check of morning gear. Final check of weather forecast ... partly cloudy, wind 10-15 KM from the south, high of 26, BLOWING DUST! We'll see what that's all about.
17:30 Write Trirudy/blog entry.
18:00 SLEEP zzzzzzzzzzzz
Friday, April 13, 2007
Arizona 2007 - Day 5
First, let me thank everyone for the emails of support and encouragement. They mean a lot to me. My support crew, only arrived last night, and although the "Ironman Family" is great ... you spend a lot of time alone in your hotel room on these trips.
Now, today's report.
Last night was wild. There was a wind storm that kicked up so much dust that the air port was closed for a few hours. The wind was upwards of 50 miles, yes miles, an hour, with gusts faster than that. Following the wind, a line of thunder storms rolled through the valley that greater Phoenix is in completely soaking everything ... all-in-all BIG weather. The forecast for Sunday - WINDY! The day will be, what the day will be. Note to self, bring a bandanna or face mask for the bike.
With the closing of the airport, my parents arrived 3 hours late. Needless to say, it was a late night for all of us ... and a well deserved sleep-in this morning.
Training today was light with a few bursts of intensity: A short 20 minute swim in a somewhat murky Tempe Town Lake, a 30 minute bike along the Rio Salado, and a 15 minute run along the lake shore.
After a quick shower, my parents and I spent the afternoon having lunch and shopping in Scottsdale. Old Town was kind of cool ... very much capitalizing on the Old West. Lots of touristy stores and some amazing art galleries.
The Welcome Banquet here in Tempe is held outdoors, under the stars as it were. The usual assortment of pasta, chicken, veggies, and Gatorade. No Fig Newtons at this race! "Bakers Breakfast Cookies" are the cookie sponsor, and we all received a box of double chocolate chunk cookies - I'll report on those later. A little noisy ... Tempe is right under the glide path for the Phoenix airport.
The banquets at these races can be a little more than tedious, but there is always something worthwhile, and after the debacle of last year (a course change that Jean Lacroix and I missed) I always go to them. This year I learned, or re-learned that the USAT drafting regulation is FOUR bike lengths. On the human side of things, the 'biggest looser' was a man who lost 170 pounds in 13 months training for the race.
This sport and the people in it are truly amazing.
Now, today's report.
Last night was wild. There was a wind storm that kicked up so much dust that the air port was closed for a few hours. The wind was upwards of 50 miles, yes miles, an hour, with gusts faster than that. Following the wind, a line of thunder storms rolled through the valley that greater Phoenix is in completely soaking everything ... all-in-all BIG weather. The forecast for Sunday - WINDY! The day will be, what the day will be. Note to self, bring a bandanna or face mask for the bike.
With the closing of the airport, my parents arrived 3 hours late. Needless to say, it was a late night for all of us ... and a well deserved sleep-in this morning.
Training today was light with a few bursts of intensity: A short 20 minute swim in a somewhat murky Tempe Town Lake, a 30 minute bike along the Rio Salado, and a 15 minute run along the lake shore.
After a quick shower, my parents and I spent the afternoon having lunch and shopping in Scottsdale. Old Town was kind of cool ... very much capitalizing on the Old West. Lots of touristy stores and some amazing art galleries.
The Welcome Banquet here in Tempe is held outdoors, under the stars as it were. The usual assortment of pasta, chicken, veggies, and Gatorade. No Fig Newtons at this race! "Bakers Breakfast Cookies" are the cookie sponsor, and we all received a box of double chocolate chunk cookies - I'll report on those later. A little noisy ... Tempe is right under the glide path for the Phoenix airport.
The banquets at these races can be a little more than tedious, but there is always something worthwhile, and after the debacle of last year (a course change that Jean Lacroix and I missed) I always go to them. This year I learned, or re-learned that the USAT drafting regulation is FOUR bike lengths. On the human side of things, the 'biggest looser' was a man who lost 170 pounds in 13 months training for the race.
This sport and the people in it are truly amazing.
Thursday, April 12, 2007
Arizona 2007 - Day 4
Another perfect day, albeit a little windy. Strong winds are in the forecast for the next day or so ... let's hope they subside by the time the race rolls around.
I let myself sleep a little longer than I had planned and didn't get to the swim until around 8:30 ... no worries though ... its a big lake and as it was I was only the 243rd person to check-in at the Gatorade booth. The water was calm and clear. I jumped in and started swimming. I had planned on swimming the buoy-line as a pre-race exercise. Little did I realize that only one of the two sets of buoys had been set up and I was swimming right into the 'on coming traffic' of the swimmers on their way BACK. (Those of you who know my 'prowess' in open water will not be surprised by this.) Finally finding the correct lane of traffic I had a great swim. Nothing too strenuous. Just nice to be in the open water, swimming, following the line of big yellow buoys and the sun. After about 15 minutes of swimming, I turned around, joined the return flow of traffic, and made my way back to the launch. I made my way to the bag-check, retrieve my stuff and picked up another Gatorade water bottle for the collection.
After swim, I wandered around the now fully operational expo. Tons of things to spend your money on, new wheels, vitamins, socks, and everything in between. A modest purchase was made by yours truly.
The final Ironman related event of the day was registration. I must say, it was more than a little confused and congested, but I made it through without incident (except for the shock of my weigh-in).
One of the things I like most about this sport (other than the cool gear) is the camaraderie. During the swim, shopping and registration process I must have talked to 15 - 20 different people: while putting on my wet suit, getting in the water, in the water, getting out, browsing the over-priced Ironman gear, in line, everywhere, people talk to you. Newbies look nervous or lost; I remember how I felt at my first few races and offer a few words of encouragement. Veterans tell tales of previous races and herculean training regimes. What other sport can you think of that has one of its greatest athletes, Paula Newby-Fraser, checking USAT memberships and joking with people who say that they forgot their membership cards at home that she "would chase them down."
Plan for the rest of the day: reading by the pool and picking up my parents at the airport.
I let myself sleep a little longer than I had planned and didn't get to the swim until around 8:30 ... no worries though ... its a big lake and as it was I was only the 243rd person to check-in at the Gatorade booth. The water was calm and clear. I jumped in and started swimming. I had planned on swimming the buoy-line as a pre-race exercise. Little did I realize that only one of the two sets of buoys had been set up and I was swimming right into the 'on coming traffic' of the swimmers on their way BACK. (Those of you who know my 'prowess' in open water will not be surprised by this.) Finally finding the correct lane of traffic I had a great swim. Nothing too strenuous. Just nice to be in the open water, swimming, following the line of big yellow buoys and the sun. After about 15 minutes of swimming, I turned around, joined the return flow of traffic, and made my way back to the launch. I made my way to the bag-check, retrieve my stuff and picked up another Gatorade water bottle for the collection.
After swim, I wandered around the now fully operational expo. Tons of things to spend your money on, new wheels, vitamins, socks, and everything in between. A modest purchase was made by yours truly.
The final Ironman related event of the day was registration. I must say, it was more than a little confused and congested, but I made it through without incident (except for the shock of my weigh-in).
One of the things I like most about this sport (other than the cool gear) is the camaraderie. During the swim, shopping and registration process I must have talked to 15 - 20 different people: while putting on my wet suit, getting in the water, in the water, getting out, browsing the over-priced Ironman gear, in line, everywhere, people talk to you. Newbies look nervous or lost; I remember how I felt at my first few races and offer a few words of encouragement. Veterans tell tales of previous races and herculean training regimes. What other sport can you think of that has one of its greatest athletes, Paula Newby-Fraser, checking USAT memberships and joking with people who say that they forgot their membership cards at home that she "would chase them down."
Plan for the rest of the day: reading by the pool and picking up my parents at the airport.
Wednesday, April 11, 2007
Arizona 2007 - Day 3
I looked at the Ottawa weather today, so I won't tell you about the weather here.
Another nice bike ride along the Beeline Hwy. Today I thought I would do my run right off the bike, rather than go back to Tempe Town Park. Quick little 3 mile run at a good pace. Not needing to pay attention to the road and gravel and potholes, I could look at the scenery. Tons of flowers everywhere. Small, but tons of them. Shrubs, cactus of all description, everywhere flowers. White, yellow, orange, red, purple ... the desert truly in bloom.
After the bike/run I made my way back to Tempe Town Park ... What a difference a day makes (as the song goes). Bleachers in place, Fences up; tents up; Ironman merchandise tent up and ready for business; Inside-Out tent being set up. Whatever you have to say about Ironman races and their commercial side, the logistics are amazing.
And yes, I did buy some Ironman gear. (Go figure!)
Still no swimming. The lake is closed to swimming at all times. The race has special permission for swimming. We are only allowed to swim Thursday, Friday, and Saturday from 08:00 to 10:00 - and on race day. More on the water conditions tomorrow.
Another nice bike ride along the Beeline Hwy. Today I thought I would do my run right off the bike, rather than go back to Tempe Town Park. Quick little 3 mile run at a good pace. Not needing to pay attention to the road and gravel and potholes, I could look at the scenery. Tons of flowers everywhere. Small, but tons of them. Shrubs, cactus of all description, everywhere flowers. White, yellow, orange, red, purple ... the desert truly in bloom.
After the bike/run I made my way back to Tempe Town Park ... What a difference a day makes (as the song goes). Bleachers in place, Fences up; tents up; Ironman merchandise tent up and ready for business; Inside-Out tent being set up. Whatever you have to say about Ironman races and their commercial side, the logistics are amazing.
And yes, I did buy some Ironman gear. (Go figure!)
Still no swimming. The lake is closed to swimming at all times. The race has special permission for swimming. We are only allowed to swim Thursday, Friday, and Saturday from 08:00 to 10:00 - and on race day. More on the water conditions tomorrow.
Tuesday, April 10, 2007
Arizona 2007 - Day 2
Another beautiful day in souther Arizona.
Took by bike out for a test ride along the Beeline Hwy - a major part of the bike course. The road was in pretty good condition without much crap on the shoulders. Lots of BIG trucks rolling by. There has been a lot of rain this winter I guess. The hills that were brown/red last year are flush with fresh green. Lots flowers too.
After the ride I took a drive back to Tempe and ran in the Tempe Town Lake Park ... along race course.
For those of you who have never been to this part of the world, it is well worth the trip. I could go on and on about the weather, but won't ... The landscape is stunning. A geologists dream. Rock outcroppings that look right out of the Flintstones. The vegetation, well, what can I say other than, Bug's Bunny cactus everywhere.
Took by bike out for a test ride along the Beeline Hwy - a major part of the bike course. The road was in pretty good condition without much crap on the shoulders. Lots of BIG trucks rolling by. There has been a lot of rain this winter I guess. The hills that were brown/red last year are flush with fresh green. Lots flowers too.
After the ride I took a drive back to Tempe and ran in the Tempe Town Lake Park ... along race course.
For those of you who have never been to this part of the world, it is well worth the trip. I could go on and on about the weather, but won't ... The landscape is stunning. A geologists dream. Rock outcroppings that look right out of the Flintstones. The vegetation, well, what can I say other than, Bug's Bunny cactus everywhere.
Monday, April 9, 2007
Arizona 2007 - Day 1
Arrived in Arizona last night after a non-eventful flight from Ottawa. A delay in D.C. made the journey longer, but not any more exciting. Grabbed the luggage, all present and accounted for. Picked up the vehicle, a 2007 Nissan Extera. Checked into the hotel. Grabbed some food and went to sleep.
Long sleep. 10 hours. Missed breakfast. Oh well. Chilled in the room and then went to get some groceries. All healthy stuff...let's see if I can keep this going.
The weather is beautiful ... and I am glad that I am here a week early to get used to the warmth. Excited about the race. Will go for a short run later on today in Tempe Town Park. The race site does not open until Thursday, but the park is lovely, with recreational pathways along Tempe Town Lake.
Long sleep. 10 hours. Missed breakfast. Oh well. Chilled in the room and then went to get some groceries. All healthy stuff...let's see if I can keep this going.
The weather is beautiful ... and I am glad that I am here a week early to get used to the warmth. Excited about the race. Will go for a short run later on today in Tempe Town Park. The race site does not open until Thursday, but the park is lovely, with recreational pathways along Tempe Town Lake.
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