Here's the crowd that cheered me through my first marathon (Teton Dam Marathon, Rexburg, Idaho, June 07)

Wednesday, April 16, 2014

Ironman Report (at long last) + 5 Marathons

Can I still call it a blog if I haven’t posted in over two years? Oh well. It’s catch up time. I’ve run five marathons and an Ironman since my last post. Here’s the skinny: Training for the Ironman was a challenge. The difficulty was primarily in finding a balance between three sports on a six-day training week. I wanted to train in each sport three times a week, but without doing the same sport two days in a row to allow for some recovery time. I experimented with several varieties, but finally settled on a rotation that went something like this:


Focus:
Speed
Focus:
Speed
Focus:
Pace
Focus:
Pace
Focus
Distance
Focus:
Distance
(short, optional)
Week A
Swim/bike
Run
Swim
Bike/run
Swim
Bike (run)
Week B
Bike/run
Swim
Run
Swim/bike
Run
(swim) bike
Week C
Bike/run
Swim
Run
Swim/bike
Run
Swim (bike)

I didn’t always stick to it perfectly, of course, but it served as a good guide. I swam in the BYU-I pool (LOVE the feeling of jumping into an empty, quiet pool at 5:00 a.m. before the lights are even on), ran/biked treadmill/stationary bike at the BYU-I fitness center in the winter, otherwise outside. I have never been a cyclist, and it was fun to explore the endless roads around Rexburg (and elsewhere while travelling) on some of my long rides. There’s some beautiful country around here. I trained alone, for the most part, which I prefer because of the flexibility and independence it provides. Some of my favorite routes included:

Rexburg > Tetonia > Ashton > Rexburg
Rexburg > Warm Slough > Menan Buttes > Rigby > Rexburg
Rexburg > Sage Junction > Roberts > Twin Bridges > Rexburg
Rexburg > Menan Buttes > County Line Road > Ririe > Rexburg
Upper Falls in Yellowstone to West Yellowstone
Morgan, UT > East Canyon Reservoir > Over Big Mountain > Down Emigration Canyon
Morgan, UT > Around Pine View Reservoir > Morgan

I loved stopping at a Podunk gas station in the middle of nowhere on a long ride, hobbling into the store all saddle sore, buying thousands of calories worth of sports drinks, chocolate milk, snacks, etc., using the bathroom, refueling, and then continuing on my way. My bike was old, slow, and sturdy. Not a racing bike by any measure, but a good training bike. I never once got a flat tire in all my training (except for on a tri bike I borrowed from a guy in Rexburg when I was considering buying it from him.) After much consideration, I decided not to buy a tri bike, but rented one on the day of the Ironman—a huge risk, I know, but in the end the convenience and cost seemed more reasonable than trying to take a bike with me to Florida. “Train heavy, race light.” That’s been my motto for running, and it worked for biking, too. The tri bike was a dream compared to my heavy training bike, though my neck was tortured by the aerobar position, which I hadn’t trained for. I made sure I could go the distance (and a little beyond) in each sport—my max distances topped out at 3 miles for the swim, 30 miles for the run, and 120 for the bike.

I took students to Mexico and Belize again in 2012, which interrupted my training a bit, but Deb joined me for the last week of the trip, which was awesome.

Tulum with Deb

I ran two marathons during my training leading up to the Ironman. The first was the local Teton Dam marathon in June (3:27, 5th place overall)

 Local Fan Club!

 Luke ran the 5K

 Eddie ran the 10K

 Way to go, boys!

My niece, Jessica, ran the half marathon. Tough gal.

Party at the finish line

Cow and calf moose tried to join the race

The second marathon I ran in training for the Ironman was the SLR Hebgen Lake Montana marathon in August. The latter was a family reunion marathon; I was the only one who did the marathon distance, but I was proud of my sibs and kids who did the half, 10K, and 5K. Montana doesn’t have any decent marathons that aren’t on a Sunday, so we organized our own.

 SLR Hebgen Lake Marathon Participants

 Half way done
 Eddie, killing it
 Henry ran his first 5K

 Motivation: gatorade at the finish line

Sibs and spouses. Champs! (Chumps?)

Ironman training was combined with a Scout backpacking trip to Upper Palisades Lake and a Scout Camp 50 Miler through the Cache Mountains.


 Dropping in to Upper Palisades Lake with Luke

Upper Palisades Lake

Troop 404 50 Miler with Isaac and Luke

Our family trip to Florida was pricey, but worth every penny. Our kids were so excited to fly in an airplane, stay in hotels, play on the beach, and go to Disney World. Magic Kingdom, Hollywood Studies, Animal Kingdom, Universal Studios, the Wizarding World of Harry Potter—yikes! How many amusement parks are there? But we did them all, and I survived, thanks to $3 churros and butter beer. But NO thanks to the giant “turkey legs” in the Disney parks. I swear, they are NOT turkey. What are they? Seemed more like a ham hock. Nasty.

In Panama City, I checked in, rented a triathlon bike, got my transition bags ready, and went to the athletes’ dinner/mandatory meeting. Deb and the kids met me there the next day and we enjoyed the afternoon/evening on the beach. Very nice beach, by the way, sugar-white sand and Caribbean blue water. The kids loved trying to body surf. I couldn’t sleep that night, of course, and woke up at 1:00, tossing and turning until 4:00. Deb took me to the morning bike check at about 5:00, and finally at 7:00 I plunged into the water with 3000 other psychos, clawing and kicking our way around a buoy course in the ocean. I drank seawater. I got my goggles kicked off. I kicked others, even women. It was a frenzy.

I got to see Deb and the kids when I came out of the water after 2.4 miles. They were all wearing matching Ironman t-shirts, and their cheers kept me going. After six hours and 112 miles on the bike, which was my target time, my neck was cramping from the aerobar position. Near the end of the bike route, I saw Deb and the kids cheering in front of the hotel. After transition #2, I started the run, hoping to keep up nine-minute miles. I did for the first ten, but I got some nasty stomach cramps. I tried to keep going, but I had to stop running. I walked for half a mile then visited the port-o-potty, aka stinkin’ oven! Dang! It was hot in there. I sat there for 10 minutes and you should have seen the pool of sweat at my feet when I was done. (I won’t describe the other pool I made.) But I felt MUCH better afterwards, and managed to resume at about a ten-minute pace. The afternoon was hot and I carried ice in my hands from each aid station to keep my body temperature down. I saw Deb and the kids halfway through the run and that really boosted me. My hamstring cramped at mile twenty-two, but luckily (read: prayerfully) I worked that out and managed to squeak in under twelve hours, which was my goal. I was happy with my overall time, but disappointed that I didn’t finish the marathon in under four hours. I think I could have were it not for the stomach cramps/stinkin’ oven stop, which were, I think, a result of my novice fueling approach on the bike—namely, I think I ate too much, and probably should have stuck with only gels rather than combining them with Gu Chomps and peanut butter M&Ms. Oh well. Before the race, Debbie gave me an “Ironman” book she had made with photos and thoughts from my friends and family. It was probably one of the most thoughtful gifts I have ever received. The last few miles of the Ironman were the most taxing I’ve ever experienced; something carried me through those last few miles and it wasn’t my legs.

Looking back on it, I would say an Ironman was much more do-able that most people think, especially for people who just want to cover the distance and aren’t worried about their time. Many of the participants in the Florida Ironman seemed to be cyclists, who slogged through the swim, killed it on the bike, then practically walked the marathon. I was passed by hundreds of people on the bike portion, then I passed hundreds of people during the marathon. I don’t think I’ll do another Ironman for two reasons: 1) it’s too expensive; 2) it’s too much time on the bike (I haven’t been back on my bike ONCE since the Ironman. Ha!) But it’s definitely worth doing once. If you’re thinking about it, give it a try. You can do it.

 Sunset on the beach the night before the Ironman. Hubba.

 Devoted fans on the shore

 2.4 mile swim. Done!

To the showers

 Bike transition

Bike Start

 Fun on the beach while waiting for dad (for six hours! Ho hum.)

 111 miles down, 1 to go.

 Half-way through the run. Ugh.

 Forced cheer.

 Forced smile.

Slog on.

 Patient fans.

Done at last! I don't know who was more tired, dad or kids?

Trying not to puke.

On Monday we hit the Wizarding World of Harry Potter. Recovery potion: Butter Beer

Ironman Florida 2012 Vid

I rested for a week after the Ironman, then started training for the Phoenix marathon. I have been wanting to run a three-hour marathon, and I thought this mostly gradual, down-hill course with a flat finish would be my chance. I trained pretty intensely, and started dealing with some pain in my right calf that had developed about a month before the Ironman at the end of a thirty-mile training run. It slowed me down a bit, but I was able to work through it. When it came time for the Phoenix marathon, I knew I wasn’t ready to run a three-hour race, but I did manage to pull off a PR at 3:12:20. I was on pace for 3:10, but really pooped out toward the end. It’s so hard to train for those last three miles. Phoenix was beautiful that time of year. It was nice to get a little sunny escape from the Rexburg winter.

Awkward selfie at Phoenix finish line. 

Soon after the Phoenix Marathon, I watched the film Forks over Knives and started a plant-based diet. The concept really interested me, and I researched it quite a bit online, read a few books, and watched some documentaries. I’ve settled into a diet I call “80/20,” in which I try to eat 80% whole, plant-based foods, and only 20% processed foods or animal products. This was inspired by Forks over Knives, which suggests that most Americans consume the reverse: 80% animal products and processed foods and only 20% plants. A strictly vegetarian or vegan diet seemed too extreme for me. 80/20 seems more realistic, and more consistent with the Mormon “Word of Wisdom” code of health to “eat meat sparingly.” I’ve been trying to eat animal products and processed foods sparingly, and I have dramatically increased the amount of plant products I eat, especially unprocessed, whole food plants, which are the best of the best. I’ve been doing this for just over a year now, and I’m lovin’ it (sorry McDonalds.) I’d recommend the Flexitarian Diet by Blatner, if you’re interested. And definitely watch Forks over Knives if you haven’t yet. One of my favorite moments is when a cardiologist says, “Some would say eating a plant-based diet is extreme. I’d say cutting a vein from your leg, opening your chest, and attaching it to your heart is extreme.” So true. The truth is that the American diet is frighteningly extreme in the amount of animal products and processed foods it includes. Sadly, we have come to consider this extreme the norm. It isn’t. It’s debilitating us and our children, preventing us from enjoying activities we might enjoy, burdening us with food-induced diseases, and killing us early. People eat cold cereal made with “whole grain” for breakfast and think they are eating healthy. What they are eating is a bowl full of sugar, processed garbage void of nutrition, and dairy cholesterol. It’s difficult to wean yourself completely off the sugar addiction and enjoy the natural sweetness of fresh produce. I’m still struggling with it, but I have made significant progress and have found it worth it. What I once found appetizing now turns my stomach, and vice versa. But I should shut up now. People don’t like to be told what to eat, but they love to comment on what other people eat. I can’t tell you how many times people will say to me, “I thought you weren’t eating dairy?” if I take a bite of nonfat yoghurt for the sake of probiotics. It’s all I can do to keep from saying, “Look, buddy, you’ve eaten more cheese today than I’ve eaten all month, so back off!” 

After the Phoenix marathon, I started tentatively training for the Teton Dam race, again. But it’s so hard to train during May while I’m in Mexico and Belize leading the BYU-I Mesoamerica student tour. This year my son Isaac, and my niece Jessica, came with us, which was awesome!
Isaac and Jess at the Border 

Isaac and I at Lamanai

The calendaring schedule caused us to return about a week later than normal in 2013 and I just didn’t have enough time to get ready for the Teton Dam race. I could have run it just to run it, but I wasn’t ready to put in a good time, so I passed on it in 2013, but had a good time watching my son Luke run the 5K.

Luke running the 5K

Summer was filled some wonderful time in the Tetons, including a canoe trip and campout at Leigh Lake, and a backpacking trip with friends along the Teton Crest Trail. I ended the summer with a visit to a couple of my siblings (Jon and Jenny) in Minnesota, and the Birkebeiner Trail marathon in Hayward, Wisconsin (3:53). It was a beautiful trail run, but I felt pretty hammered afterward.

 Canoe camping trip to Leigh Lake

 Teton Crest Trail

 Backpacking Buddies

 Day 2: dropping into Cascade Canyon

Paintbrush Divide

Totally unrelated to running, but my thirteen-year-old son shot a four point buck in October! It was an awesome hunt.

First deer a four point? It's down hill from here, buddy.

The next marathon I had planned was Red Rock Canyon near Vegas. Last year, I had enjoyed the sunny escape of Phoenix so much, that I wanted to do something warm again, and this time I insisted that Debbie come with me. (She’s always reluctant to leave the kids behind.) We had an awesome trip! I arrived Thursday and did some hiking and exploring in Red Rock. We stayed in the Red Rock Hotel, which was only ten minutes from the canyon and away from the Vegas dreariness. On Friday, we took a helicopter ride over Hoover Dam, Lake Meade, and the west thumb of Grand Canyon. The views were vast and awe-inspiring. On Friday, I ran the race and Deb explored the canyon taking photos and catching up with me to cheer here and there. The race was hilly, and had only been training on a treadmill, but I managed a 3:40 and got 3rd in my division. The rest of the day we relaxed by the pool, took an evening walk in the canyon, and had a nice dinner. We returned Sunday morning in time to relieve my mom from watching the kids (thanks Grandma!) a get to church. It was a perfect winter escape.

Red Rock Fox
Red Rock PDA
Red Rock Canyon View
Helicopter Ride
Deb got this stunning shot of the Grand Canyon from the helicopter
Red Rock Marathon
Mile 26. Only .2 to go. Ugh.
Exploring Red Rock

Partition Arch, Arches National Park

Deb and I had so much fun in Red Rock Canyon, and we thought our kids would love it. It was a little too far to go back for spring break, so we took the kids to Canyonlands and Arches instead. Awesome country!

Mesa Arch, Canyonlands

Delicate Arch, Arches National Park

And that brings me to April 2014. I’m running Boston for the second time on April 21st. Why? Defiance, baby. Bombs aren’t going to stop us. Okay, actually, they might. I hope there’s no bomb this year. I did it five years ago and Deb came with me; we had a great trip and thoroughly enjoyed the sites and the city. This year, I’m going alone for a quick trip. I arrive late Saturday night, and return late Monday after the race. The thing that really made me want to run it again is that they decreased the qualifying times. So of course, I had to see if I could qualify at the faster time, right? Well, I did, by three minutes in Phoenix. They accept registrants starting with the fastest, so I was lucky and surprised to get in with only a three-minute buffer. But I got in, and when I found a flight with the right price and the right times, I went for it. It will be a whirlwind trip. I’m hoping to finish sub 3:30, if I don’t have to throw myself on a bomb to save Ryan Hall. Beantown, here I come, again.