Ironman Muncie

Friday morning we woke up full of nervous energy. This was the day we were driving to Muncie, Indiana to participate in the Ironman 70.3. We had loaded the van the night before with everything except the cooler but I still reviewed my list one more time because I always feel as if I am forgetting something.

After a trip to Starbucks we were on our way. The trip was uneventful, nothing but cornfields. We arrived in Muncie, checked into the hotel, had some lunch then called our friends Jason and Ann Marie. Jason was also racing. We met them and went to the convention center where the Ironman expo was being held. This is where we picked up our race packets, timing chip etc. This was also the location of the athlete’s pre-race briefing, which we were required to attend.

As we entered the expo, we checked in, picked up our race packets which contained a bib number, a swim cap, a timing chip and some free samples of sponsors products. From here we entered the Ironman store. I bought a bike jersey, running shirt and running shoes. Before we left we attended the athletes briefing. They explained the course, answered questions etc.

Jason and I decided to go for one last bike ride that afternoon so we drove to the race venue, which was about 10 miles from town at a place called Prairie Creek Reservoir. We didn’t ride far, only about 11 or 12 miles then walked around the venue to find out which way to go in and out of the transition area during the race. We drove back to town, had dinner and tried to wind down for the evening.

Race day

The alarm was set for 4 am because I like to eat some complex carbs and some fat (bagel and cream cheese) 4 hours before an endurance event. I woke up at 3 am, so much for that extra hour of sleep. I went ahead and got dressed but wanted to stick to my plan so I waited until 4 to eat. We drove to Prairie Creek. I set up my transition area. This is where the competitors leave their gear, bike, helmet, bike shoes, etc. I was ready; all I had left to do was pace around nervously until the race started.

The Race

Just before 8 am everyone started moving toward the starting line. Someone sang the national Anthem, the professionals were introduced, a cannon fired. The professionals went splashing off into the water. My wave was next; I usually start at the back of the pack because I am a slow swimmer. This race was no different. I planned on swimming at a steady pace and try to stay on course; I did just what I had planned. I finished the 1.2-mile swim in about 52 minutes, slower than I wanted. I ran into transition, put on my bike shoes, helmet, grabbed my bike and was on my way.  Out on the bike I was feeling great. I drank my liquid nutrition about 2 swallows every 10 minutes. This is what I calculated I would need calorie wise to sustain me. I finished the 56 miles in just under 2 hours and 45 minutes at a 20.4 mph average.

Now for the run, this is where the plan fell apart. I had 2 bottles of my Infinit nutrition on a fuel belt lying in my transition area, which I planned to use on the run. But because it was so @#%&*! Hot from setting in the sun, it tasted awful. But in all honesty this is not what spoiled the run for me. There was plenty of food and drinks at the aid stations along the run and the volunteers working at the aid stations were enthusiastic and eager to help in any way possible. They were probably the best group of volunteers I have ever seen at a race. What spoiled the run was that the weather was so @#%&*! Hot and the run course was very hilly which together made for a very slow run, but I finished the run in 2 hours 42 minutes.  My Ironman finish time was 6 hours 32 minutes.

Overall I really enjoyed racing in this event, but it wasn’t the racing alone that I enjoyed. It was choosing which event to run.  It was figuring out the best training methods.  It was figuring out what to eat during the event.  It was the camaraderie that exists in a shared experience with friends. But most of all it was seeing Teresa’s smile when I crossed the finish line.

 Jason and I at the finish!

Forget the PR

Last weekend I ran a race called Forget the PR a trail run through Mohican State Park.  This race is very popular and sold out in just 26 days. 

One of the reasons I wanted to do a long event in the spring was to test a nutrition plan for my upcoming triathlons.  During the race I wanted to use Hammer Perpetuem, which is liquid fuel for endurance events, I just call it “mud”.  I wanted to use this as my only form of nutrition to see how my body would react.  Mud worked great, I never felt hungry and maintained good energy levels throughout the race.

I was new to this event and I didn’t know exactly what to expect.  I was familiar with some of the trails because I mountain bike on them.  The first aid station was at the fire tower which was about 5 miles in.  I told my wife I would get to this point in about an hour, it took me longer because I slowed down on the section the race director calls big ass hill and it was.  From there the trail made its way down to the covered bridge aid station.  Both of these aid stations were well stocked with food and friendly volunteers.  Thanks to everyone who helped me along the way.  My wife was waiting there with a wonderful smile and encouraging word.  I refilled my water bottles and headed out to the Lyons Falls loop; parts of this section were more like extreme hiking than trail running.  I made my way up a ravine to the base of Little Lyons Falls where I climbed up tree roots like a ladder to reach the top.  Next I ran to Pleasant Hill Dam, up the road then back on trails to Big Lyons Falls, returning to the covered bridge aid station.  As I was running towards the aid station I saw friends Greg and Dee taking pictures. 

Leaving the aid station I had to cross the Mohican River.  The water was thigh deep and startling cold.  As I started in the water I saw Samuel who was sitting on the rocks under the bridge watching the runners cross the river.  I walked carefully to maintain good footing to make sure I didn’t fall in.  My legs were cold I didn’t want the rest of me in the freezing water.   My wife was waiting on the other side with dry shoes and socks.  I quickly changed, drank some mud talked to Greg, Dee and Samuel before starting the last 5 miles.

Photo by Dee Brandes

I finished the 17.35 mile trail run in 4 hours 2 minutes.  This was a little slower than I thought I would do, but it was a very enjoyable run.  At the finish line there was hot soup, sandwiches and beer.  I am already looking forward to doing this event again next year.

A Ride for ALL Ages

Kyrsten, Lucas, Evan and me

Most adults have forgotten what it is like to be a kid.  I had the opportunity this week to experience one of the simple joys of life; I went on a bike ride with my grandkids.  We started in Bellville and headed north on the bike trail.  We saw birds and a squirrel and rode over sticks and leaves.  Nobody was thinking of going to work or what we had to do tomorrow we were riding bikes.  The kids never stopped talking or smiling.  The youngest one, Lucas, started singing as he peddled his new bike.  His first ride was over 3 miles, not bad for a 4 year old.  Kyrsten wanted to ride fast; she was going 14 mph at one point.  Evan likes to mountain bike so he kept riding on the grass on the side of the bike trail.  The next time you pass a family on the bike trail, remember the fun you had when you were a kid.

Chain Reaction Part 3

During 2001 and through early 2003 exercise and restricting my foot intake became more like work.  Between those dates my weight dropped from 300 down to 232.  One set-back came in May of 2002.  I was mowing the lawn, slipped on a hill and broke my ankle.  I did not exercise for the next 2 months.    Looking back I realize that taking 2 months away from exercise gave me the mental break I needed to continue, even though I gained weight during this time.  I realized I had to find a way to turn exercise into fun, something that I loved to do.  I remembered that I used to enjoy riding a bike; I had sold my bike at a garage sale when my weight reached 300 and I thought I would never ride again.  I decided to give riding a bike a try, I bought a Trek 7200, it was a heavy bike, but it was just what I needed to cruise up and down the bike trial.  I found my love of biking again and looked forward to riding and I did it more often.  Biking is still one of my passions; yesterday I rode 46 miles with some of my friends.  By the end of 2003 my weight was 203.

May 2002 with my Grandson Evan





A Good Run

Most local running events involve a charity in one way or another.  The 5k yesterday was no exception; this 5k was sponsored by a local rock band, thank you Red Ball Jets.  The proceeds went to a non-profit organization, the Area Agency on Aging (www.aaa5ohio.org).  This agency helps area seniors in many ways and I was happy that my entry fee went to them.  But this was more than just a good deed, this was fun, it was almost like a party.  Since it was a local event we knew many of the participants and many of the volunteers, including the race director who is the unofficial leader of our running group, thanks Bob we appreciate you bringing us these running events.  Friends and running, what a great way to spend a Saturday afternoon.  We even won new metals.  My wife Teresa placed second in her age group and set a new PR, I took third in mine, friends Dee and Greg took first in their respective age groups.  Teresa’s running partner Tammy also set a new PR.  It was a good run.

After the event me, Teresa, Greg and Dee

Spring Forward

There is now less than 6 months to my attempt at an Iron distance triathlon.  When most people think about the first day of spring they think of flowers, bees and birds, I am thinking that I am running out of time to train before my epic event.  It is time to start ramping up the intensity of my workouts.  Most of my workouts lately have been zone 2 or 3.  This is perfect for base training and to build endurance, but now it time to kick it up.

For those of you not familiar with training zones here is an over simplified over view of heart rate training.  Training zones are based on percentage of your maximum heart rate which is different for everyone.  A rough estimate of your maximum heart rate is approximately 220 minus your age.  This formula makes my maximum 166.  But working with a heart rate monitor I know that I am capable of a maximum heart rate of 172. 

Zone 1 is 50 to 60 percent of the maximum heart rate.  Zone one builds a healthier heart, you do not burn a lot of calories, but the calories you burn come primarily from stored body fat.  Zone 2 is 60 to 70 percent of the maximum heart rate.  In zone 2 your breathing is still fairly easy and comfortable you can work out for a long period of time.  Zone 3 is the aerobic zone 70 to 80 percent of the maximum heart rate which builds cardiovascular efficiency and endurance.  Zone 4 is 80 to 90 percent of the max heart rate and is used to gain strength and speed.  Zone 5 is also called the red line zone 90 to 100 percent of the max heart rate, your breathing is so labored you feel your chest will burst.  Zone 5 is only for competitive athletes.

Starting now I will be mixing in many zones 4 and a few zone 5 workouts and will be increasing the amount of time of each work out.  Both of these things will increase the intensity of my work load.  I will be increasing my work load for three consecutive weeks then one easy workout week, I will repeat this until REV3 in September.  By then zone 4 and I should be best friends.

The book I used to learn how to train with a heart rate monitor is The Heart Rate Monitor Book for Cyclists by Sally Edwards and Sally Reed.

My heart rate monitor

the SUUNTO T3D wrist top computer, it is also my watch

Chain Reaction Part 2

At my April 24, 2000 doctor’s appointment my weight was only down to 297, in the last 3 months I only lost 3 pounds.  I was trying to exercise 3 times a week.  Exercise was exhausting, walking up stairs made me tired.  I was carrying an extra hundred pounds around all the time.  I felt I wasn’t making any progress because I wasn’t loosing as fast as I wanted to.  Most of my exercise was walking outside.  I also knew I needed to quit smoking but I wanted to fight one battle at a time, dropping some weight first.  In August of 2000 we joined the Y.  Exercising on my own was not working.  I met with a Y trainer who suggested I work on my diet in addition to exercise.  My doctor told me a low fat diet would improve my cholestrol numbers, but that was another battle.  I was only concerned about the number on the scale, I didn’t think about athletic ability in 2000.  I just wanted to lose weight. 

Early in 2001 I started to research how to exercise for weight loss, this lead me to a heart rate monitor.   I purchased a heart rate monitor so I knew when I was exercising in an aerobic zone.  Once I learned what this zone was for me, the pounds started to drop off.   I still wear a heart rate monitor every time I work out. 

Fall 2000