Recover, recover, recover...but, quickly!

I'm still trying to get the old body to come back around after IM AZ. This week I started feeling much better, especially on the run. It will still take a while to get back to 100%.

I have 3 races in a row starting this coming weekend...probably not the best schedule, but I'm ready to have some fun and race. This Saturday Danny, Greg and I are headed up to Jekyll Island for the Turtle Crawl Triathlon. It's a 1.5k swim, 40k bike, and 10k run...we'll see if my legs can generate some speed.

The next weekend Danny and I are doing the Gulf Coast Triathlon. This is a half Ironman distance race (1.2 mile swim, 56 mile bike, and 13.1 mile run) and will be the second time I've done the race. I did it when I was 15 years old back in 1985...yes, I'm really that old. Maybe I'll post some pictures from that race...Clair saw them and almost coughed up here lunch, they're pretty funny. I went to high school in Panama City, so it will be nice to see a couple friends while I'm over that way.

Then, finally, when my legs feel like pulp...I'll do the first race of the Beaches Fine Arts series the weekend after Gulf Coast. I should really get blasted here...with the state my legs will be in...and considering the course is geared towards runners. It's a sprint triathlon that consists of a 1/4 mile swim, 11 mile bike, and 3 mile run...of course I wish the bike were a bit longer, maybe 50 miles :-)

In all, it will be fun to do some racing instead of just training these next few weeks. Danny should do really well coming up...his swim and bike are exceptional, and his running injury is much better. Greg should also do well if he finally commits to any of these races...his swim is always great, and his run is phenomenal right now!

...also...a BIG congrats to Shawn Burke who was 3rd in his age group this past weekend in St. Anthony's...he averaged 6:15/mile for the 10k!

Sween

Brian Fleischmann 4th in Olympic Trials

Jacksonville native Brian Fleischmann was at stop number two for the Olympic Trials this past weekend in Tuscaloosa, Alabama. Brian came out of the water in 3rd with Hunter Kemper who trailed Andy Potts. Once one on the bike Matthew Reed, a recent transplant from New Zealand, bridged up to the Fleischmann group...who then caught Potts. Brian knowing that he was in the company of some great runners tried a bold attack up a hill in the closing laps, but was brought back. In the end Brian ended up 4th, which still as him in the hunt for the coveted 3rd spot or possibly an alternate spot.

Here it is in his own words:
"Yeah, I was 100% the entire race and happy with that even though I fell short of qualifying. Yes, one more chance. If I am the top American at the Des Moines World Cup on June 22nd I will be going to the Games either as an alternate or taking the 3rd spot. I say this because if Hunter or Andy get second then they will take the third spot.
Going to do an 8 week run block and try to fix my run up a bit. "

It's frightening when a guy that can do a 32 minute 10k still needs to "fix his run up a bit"! Congrats to Brian and below are a couple pictures of him during the race. Once he gets back we need to buy him a burger and fries...he's skinny!




Here's an articles from Jacksonville's Florida Times Union on Brian.

IM AZ video clips

Below are some video clips from my race...not super exciting, but something to do if you're bored...

Getting setup on race morning:


Swim start:


Swim to bike transition:


During bike:


Bike to run transition...cramping so bad I could barely walk:


First lap of run, about 3 miles in:


Finish:

Ironman Arizona...the gory details...

It was a SUPER hot (~95 degrees) and windy (20 mph winds) day in Tempe, Arizona on April 13th. It turned out to be the 3rd highest DNF (Did Not Finish) rate in Ironman (IM) history...not Arizona IM...ALL IM's. Here's a pretty nice recap of the day posted on Ironman.com. Another fact I really have never paid attention to, is that around 50,000 people enter Ironman races worldwide a year. That sounded like a lot to me, until I realized that the New York City marathon has 35,000 for that one race...and there are thousands of marathons worldwide in a single year.

Some of you may not understand what a Kona spot (Ironman World Championships) means to an Ironman athlete...it would be like: making the U.S. National World Championship team in your chosen sport, making the Olympic Team, getting to the Final Four, your horse running in the Kentucky Derby, playing at Carnegie Hall, getting into M.I.T., getting a date with Jennifer Garner (ok, that one's mine)...it is almost spiritual, possibly (I hope I don't go to hell for this one) like getting a private meeting with the Pope...uh, you get the picture. Ironman athletes usually only race 2 IM events a year...because it takes about 6 months of specific training to get ready for one, and then a long time to recover and build up for the next. You think about your next Ironman event everyday, and have to focus your training for months or years on that event...and dream of the coveted "Kona" spot. There is a lottery system, where 200 athletes are chosen at random...good luck with that one. You can also bid on eBay for a few spots with the proceeds going to charity...the bids start at $10,000 and the winner pays on average $40,000 for a spot. But the most satisfying way to go the Hawaii IM is to earn it through qualification.

What is important about the days conditions is not my issues I had during the race (those are documented below)...but, the stellar performances of a couple guys from Jacksonville. So, before I bore you with the tales of my misery...let me give you a brief synopsis of what these two guys achieved in Arizona.

Shawn Burke
The first is Shawn Burke from Velocity Multisport (His race recap). Shawn finished 9th in his age group to claim his first Kona spot ever...after 7 attempts! Not only did he get a Kona spot, but did it in dramatic fashion. Shawn's a super upbeat and helpful guy, and I can't think of anyone who deserves it more. "Ho'omaika'i 'ana" Shawn! (Congratulations)

Kevin Neal
Guy number two is Kevin Neal, a dentist from Ponte Vedra Beach. Kevin had the fastest Jacksonville time of the day, and ended up 51st overall (4th in his age group)...out of 2,200! It was like the heat and wind didn't even phase him. Kevin has been to IM Hawaii several times, so he seems to have what works for him dialed in pretty well. It was also extremely impressive that he broke 10 hours on such a tough day..."Ho'omaika'i 'ana" to you Kevin!

Both of these guys are super, and given advise and helped me...most recently with their condolences on my Arizona race.

Sween's Story
This is a long one...but you guys asked for the details...
The day begun with 2,200+ people scrambling around in the dark trying to complete all their pre race tasks: fill water bottles, pack nutrition, drop off special needs bags (for bike & run), double check both transition bags (swim to bike, bike to run), drop off dry clothes bag (for after the race), pump up bike tires, have your race number and age written on your body...then, put on wetsuit, goggles, cap...and head to the swim start.

Panoramic shot of the entire swim course. It starts at the 3rd bridge from the left, and goes beyond the bridge on the far right (1.2 miles, one way). I took this picture from the hilltop the first day there.


The Pro's started at 6:45 am, and the rest of us were herded into the water right after by Heather Fuhr yelling through a bull horn to jump into the water and swim away from the dock. It was a nice morning and the sun would be coming up directly into our eyes for the first half of the swim. The race would begin at 7 am, so we floated around and try to find the position we wanted to start. I was about a row back with Shawn Burke on the front line. I wasn't nervous, just ready to start the day. There was a little pushing and shoving at the front for a good spot, but I didn't get involved in that...just let those folks start ahead of me. If you've never seen an Ironman start, it's pretty cool...thousands of people watching, music playing, Mike Reilly (the "voice" of Ironman) getting the crowd fired up...and then they fire the cannon.

The swim is hard to describe, I guess the over used analogy of a human washing machine is pretty accurate. I just tried to block out everything going on around me, and being done to me, out...and protect my head and goggles as much as possible. People are all up on your legs, you're running up on to people ahead of you, you're getting hit by the person next to you...it's a H2O mosh pit. I made it to the turn around with only a few scratches on my ankles, then took a couple blows to the head getting around the return buoy. I was definitely in a lot of traffic the whole time...so I knew I wasn't out front ;-) I just made sure that I took it steady easy, and within myself. I came out of the water in 1:06:51, which I was happy with...especially since I had no idea of how long it would take for me to complete the swim.


I came out of the water in 437th overall, so the transition tent was pretty full when I entered. It was a long run to the change tent, and I must have taken a really long time to change in transition, 7:05...I've gotta work on that! Once on the bike, I started to try and bring my heart rate back down...it was 162-167 range! It stayed that way during the first lap. I was passing a bunch of people, but couldn't get a good idea of my average due to the winds. The first lap had the least wind, and the second an third were very windy. I was doing anywhere between 13-18 on the way out, and 30-34 mph on the way back. I knew by the second loop I wasn't having a great bike ride, and tried to concentrate on getting down calories, water, and salt tablets per my nutrition plan. The third lap is when I started having more trouble, so slowed down a bit and increased my salt intake...but, it didn't get too much better. I knew I was covered in salt, but thought I was taking in enough fluid...as it turned out, I probably was lacking on each. My bike split was WAY slower than I expected, but I passed about 340 people out there somewhere.

Right before getting off the bike my left leg cramped on me so bad it locked up. I coasted for a couple seconds until I was able to pedal again...then headed to the transition area. I handed off my bike and tried to run to get my transition bag...both my quads locked up. I stopped running and hobbled to the transition tent with full on locked up quads...I locked up again after barely getting into the tent. Once inside a volunteer tried to stretch out my legs, as I got changed for the run. I knew I was in major trouble, but hoped that once on the run things would work themselves out...but, they didn't.

I stopped to have them put sun block on my shoulders, and I was so woozy I didn't even feel or remember them putting sun block on my legs. I noticed the sun block on my legs about a half mile down the road when I looked down to see it smeared all over my knees. Out of transition my legs were cramping, and for some reason my left arm's bicep and triceps were cramping up. I forced myself to run the first mile trying to workout my cramping issues, then...bam! Both quads locked up so bad I had to stop and bend over. I tried to walk when the loosened a bit, but it was more of a peg leg hobble. A couple minutes later I had to stop again as Shawn Burke passed me. He asked if there was anything I needed...but there really wasn't, so I just yelled at him to keep going. I made it about 1/4 mile more before I had to stop behind the shade of a small building. I started getting dizzy and nearly passed out, so I sat down until the feeling passed. Once I was better, I got up and made it to the next aid station and got some cold sponges and water to take my salt tabs with. I could walk, but not run without totally locking up. I broke my salt tabs open to try and get straight salt thinking this would help...but it didn't. The run course is a figure eight, so you pass the start/finish area 6 times...and the first time was around mile 3-4. By this point I knew I would probably have to walk the whole marathon if I kept going...I didn't want to quit, so just kept going with the hopes I would feel better as the day went on...but they didn't.

I had set goals for this race, and kept going down my goal list as the day went on until I got to the last one...just finish. This was pretty tough considering I was in great shape and felt I could have had a good race. I had a lot of time to think, hurt, and practice self pity during that long time on the run course. I made a deal with my legs...I would run until they were just about to lock up, then I would walk until the feeling went away. Unfortunately I could only run about a 1/4 mile at a time, and then it took me 3/4 a mile to recover. During the run all the lower half muscles were cramping; quads, hamstrings, groin, and calves...even muscles I didn't even know I had.

I suppose I could go on forever, but he one thing I found funny was when on the last lap a Japanese guy ran past me wearing Crocs...yes, Crocs! I'm not sure of the model, but am pretty sure they don't make a "running" shoe. Although I was full of self pity and pain, and I did see what draws people to Ironman triathlons. The aid station at each mile was like a small party with a a buffet of different food/drink, such as: gatorade, water, coke, chicken broth, cold sponges, salt, fruit of all sorts, gels...and a staff of volunteers that were super excited and supportive for EVERY person, EVERY time around. They read your race number and called you by name...asked what you needed and shouted encouragement, EVERY time. Some had themes, like a bunch wearing toga's, some had dancers, some were from a fraternity at ASU, it was pretty cool. I also saw 2 wheelchair racers, and was passed by a guy with one arm...I started to feel less sorry for myself, and more about being able to compete and finish out the day.

So I finished in 12:29:05 in 526th place. I was pretty wrecked when I was done, so after getting finish photos with Jennifer (who was also in the heat ALL day), I went to get a short massage. I ate a half a slice of pizza and a half of a french fry. Then I slowly made my way around the different areas collecting my bike and bags...I was about to start back to the hotel when I dumped the contents of my run special needs bag and puked in it 4-5 times. I wasn't going to be able to hold anything down, so ended up going to the medical tent and getting an IV. I've never gotten one before, but have had the need in the past (94 Pittsburgh Marathon), and know the implications of not receiving one. I then stumbled back to the hotel to try and sleep.

Thanks again for everyone's support, and thoughts after the race. Lyndon "Dr. Pain" Box sent me a good analogy about having a bad IM race. He said that people outside of the sport would never be able to understand what it is like. You train for something for months for a single day, and then when things go really wrong, it's almost like the loss of a relative or loved one. Something that is your sole focus for such a long time is hard to let go...it takes a mental tole, and introduces a lot of self doubt...and since your body is broken down and in recovery mode, it makes things worse. Danny Domingo calls it something like "Post Poor Ironman Result Depression". I'll try and find a support group...and no, I'm not going to sell all my stuff and quit...I'm going to recover, regroup, and hopefully make the necessary adjustments for the Gulf Coast Triathlon (1/2 IM distance) in May, and Ironman Florida in November.

I have some video clips that Jennifer took, but I will put those in another post once I have them all uploaded...there is already PLENTY in this post!

I'll keep you updated...

-Sween

Bag & bike check in...last day before IM AZ

Today I did a very short swim and run...then met up with my best friend (Manuel Gil) from college (Davis & Elkins College) along with his wife and two daughters. I haven't seen him in at least 5 years, and he drove all the way over from San Diego to spend just a couple hours hanging out. He had to work on Sunday, so wasn't able to stay for the race.

He's kind of a funny story, in that he is from Peru and he met his wife in New York...and she's from Germany...America, the melting pot. His little girls are 4 and 5 years old...are are super cute. It's funny thinking of him as a father, especially from some of our exploits in college...but I can see that he's a great dad.

I then walked over and put my bike and transition bags in the appropriate areas. I've done a great deal of walking over the last several days...there is a LOT that has do be done. Jennifer arrives anytime now...she actually caught a cold earlier this week, so we changed her flight to come in at the last minute...no need to get sick this late in the game! But, she understands...and I look forward to seeing her tonight.

Here's a picture showing all of us near the "arch"


A local license plate


How the hell did they get that car up there?


Bike transition area...how much money in bikes do you think is in this picture?



That's all for now...thanks for the overwhelming support with all your calls and emails, it has meant a great deal to me. Best of luck to all the Jacksonville folks out here.

I'll see you on the other side...

-Sween

Multisport breakfast...

...this morning was a welcome breakfast with the folks from Multisports.com (who I used to gain entry & a training plan). It is run by Roch Frey, Paul Huddle, Paula Newby-Fraser, Heather Fuhr...and also some help from Michelle Jones and Michael Lovato. It was pretty neat, and all of them are some characters! Especially Frey, Huddle and Lovato...they had you rolling on the floor. They are all very approachable and a great group of people.


Me hanging with the "chicks"...how many IM Hawaii victories between them...10+! And 40-50 IM race wins...yikes!
(Michelle Jones, Heather Fuhr, me, Paula Newby-Fraser)


Roch Frey, me, Paul Huddle


Me and Michael Lovato (He won IM AZ in 2006 and was 3rd last year)


Kevin Neal during our ride this afternoon


Me in my best tri-geek poses




Tonight is the welcome dinner and mandatory racer meeting...

-Sween

Water level video of Tempe Town Lake

First swim in Tempe Town Lake

Today was the first chance to swim in the "lake" here...it's kind of a very long and wide canal. The water is very dark, and you can't see anything...but, at least it's not salt water. You can only swim in it during the scheduled swim times...so I went down this morning for the 7 am opening swim. It was pretty neat, and I saw Heather Fuhr down there going for a run. It was pretty chilly this morning, but the water seemed about the perfect temperature. I swam down for about 20 minutes, and then turned around...into the wind, which made it kind of choppy coming back.

Once done, I grabbed my camera to take some pictures from the water. I floated around and took some shots...while I was right next to a big dead catfish. I met up with Kevin Neal as he was exiting the water, and then he took me for a 40-45 minute run on the run course. The landscape was pretty cool, with different small hills made of rock dotting the area...I'll try to get some shots of these.


Descending the stairs which will be used for the water exit on race day...


Into the abyss...


One of the 15-20 kayak's and boats out to make sure we didn't drown on the morning swim...


...no, you're not one yet Sween...


Creature from the black lagoon...


...nope, just Kevin Neal...


I'll "see" you later. -Sween-

Coach "Wild Will" Shaw

Wild Will...my cross country coach from college, besides being an excellent running coach (Runners World top 25 in the country one year), has always been very articulate, and has a gift for writing. This may stem from the fact that he has written a daily journal since I think he was in high school or college! I remember that he would periodically tell us some of the stuff he wrote in his journal, and we would feel a sense of pride when we would make it in the "journal" for specific events.

Yes, we would all get into some "knock down, drag out" fights with him about everything under the sun...especially his liberal views on politics, but when it came down to it...he was only trying to get us to have a more open minded view of the world. He also taught US History, and the ones that were dumb enough to take his class, received no slack...and much flack. He had some great quotes. Some of his famous gems:

"Let me tell you to your little fucking face..."

"That's what's wrong with American runners today, they come from the 'Push Button School of Sports'...we're getting out worked by everyone else..."

"You've got to cook it by the feel (when racing)...not by the time..."
NOTE: He actually stole this one from Sam Severino who was cooking burgers on his grill one day.

"The best determination of what you've learned in my class isn't the grade you recieved on your test...come back in 10 years, and let me hear your ideas on current events...that's the true test of what you've learned"
NOTE: Ok, this was paraphrased, but you get the point.

There are plenty more...anyhow, he's had some of his poetry published...and below is one that all of us really enjoyed...and could relate to...

These guys running
"I know them
Going long into the mountains
And fast
Side by side
On country roads
Down low
Across the valley floor
Dreaming of games won and lost
Played earlier

Chasing each other
And Dreams
Themselves
Dreaming

I know them

And they know
That chasing the elusive
Not dying
Is absolute
Playing

These Guys Running

I know them

They are only playing"

-Will Shaw

Will emailed me a day or two ago...and gave me advise and tips in a way that only he can...thanks Wild Will.

Sween

Arrived in Arizona today

Well, here I am in Tempe, AZ. I did exactly what I shouldn't have...and that was walk all over the place taking a look around. I even climbed up this hill, and scaled a rock cliff to get some good shots. As I was up there, I thought how great it would be if I slipped off the side and broke my leg...although I probably wouldn't have survived the fall :-) Anyhow, the hill is pretty high...you can look over the edge into the ASU football stadium, at least partially. They have cleared of part of the top of the hill, but left a large cluster of rock directly in front of the stadium...and it blocks the view of the field. I think this is so drunk college students don't climb to the top and watch the game...and then plummet to their deaths in a drunken haze. Below are a couple shots of this obscured view of the stadium.




I've taken a few pictures, and have included some of them below. I'll have some nice panoramic shots when I get back home and "stitch" them together. Tempe is the home of Arizona State University, so it is a college town. Many good places to eat...and drink (after the race!).

I just got an email from Shawn Burke, and his weather forecast "sources" tell him that they are calling for record heat on Sunday...97 degrees...ouch. Well, it will be the same for everyone, and historically I've liked the heat...so, we'll see.

There's one in every college town...god bless'm...




I climbed up to the top of that hill to get some shots. I have some great one's but will put them together when I get back.


Self portrait from top of hill, you can see them starting to setup for the Ironman over my right shoulder...


Another shot from the hill...


Setting up the bike transition area...


Here's where we're going to exit the water...


View from the bridge where we start under...if you look into the distance you can see the next bridge, which is almost the turn around...



I'll post more later...

-Sween

About 1 week to go...

...the hay is in the barn, the work is done. Time to stay loose, and let the last 6 months of training sink in...and then race April 13th. People ask me if I'm ready, or nervous, or scared, or excited. Actually, I don't know if I'm READY...I'll let you know about 9 hours into the race! I'm not really nervous or scared, just ready to get the race started. It's such a long time to focus on a single event, and there are two things that I'm scared of...one, some sort of mechanical/flat on the bike...and the BIG one...catching a cold before the race! I've turned into a germaphobe...seriously, don't touch me! All it takes to wreck 6 months of build up is a common cold. But, other than that...I'm looking forward to seeing what happens.

There are so many things that you have to bring and remember. It is worse than traveling to a bike race, by far. You have to bring gear for 3 different sports (for training and racing), have your nutrition plan dialed in, make all the travel arrangements...and oh yeah, race 140.6 miles. I have a 10 page list that has an equipment checklist, which transition bag everything goes in, an itinerary of what I'm doing when I'm there...and don't even get me started on my list for the day before and during the event! It still boggles my mind that Kevin Neal did 5 of these in 1 year!

I fly out on Tuesday morning, and will try to update the blog while in AZ. The hotel is supposed to have internet connections in the room, so I'll see if I can upload some pictures, etc.

The hard work is done...1 1/2 more weeks...

Last weekend spelled the end of any "hard" stuff...at least on the bike & run. Tomorrow is 3 x 1000 yards at race pace with a warm up and cool down...I'll do it in the wetsuit, and try not to overheat too bad in the pool.

Last Saturday ended up with about 4:50 ride time for almost 100 miles, followed by a short run. We started ramping it up a bit about an hour in, and then did 2 solid hours at above Ironman race pace...ouch! Once I hit 2 hours I turned off the gas...but Double D wanted to go another 15 minutes! He continued while Greg and I sat on his wheel. Danny's swim and bike are solid, he's still having some issues with his running injury...but is working through it. He's going to have a great Gulf Coast triathlon in May...and unfortunately, he's in my age group!

On Sunday I had a 90 minute run in HR zone 2, so not super fast...but a very steady effort at about Ironman race pace. I warmed up the first mile around 7:40, and then picked it up for the next 10, then back it down to another 7:40 for a total of 12 miles. I kept it at around 7 flat per mile, and finished with an average of 7:07 including the slower first and last miles. I was please with how the run went considering I had tired legs.

I just bought a new camera to play around with, it's an Olympus 1030 SW. It's a point and shoot that is waterproof to 33 feet, shockproof from 6.6 feet, freezeproof, and it takes 10 megapixel pictures. Below are a few pictures & videos I took in the pool with Double D. I'll try to use it to post while I'm in Arizona.

Double D getting ready to light it up! Double D showing how to use the paddles The all too familiar view of miles, and miles, and miles in the pool... The Ponte Vedra Y...where I was recently scolded by one of the life guard kids for swimming a full lap underwater. I was informed it was against the rules...I just think he was excited he actually had something to do...poor kid, he just lost his Christmas tip!
Double D off the wall

Sween lap underwater view

Sween lap above & underwater views