Some pictures from the Lifetime Minneapolis Triathlon

My favorite fans!

Me with Andy Potts

Me with Sarah Haskins

Podium finish! The guy next to me is way taller...but I am on the middle step!

good workout!

So I had a fun workout today. The plan was to be a 2 hour ride followed by a 30 minute run. Not huge by any means but still a good day of work. As I was about to head out the door a severe thunderstorm blew through the area. I was happy I wasn't out on my bike when this occurred, so was Leah. So...I set my bike up on the trainer in front of the tv and fan I have in the garage. Watched a combination of Bad Boys 2 - and when that DVD froze I switched to a Kona DVD :-) Ride went well, 30 minute warmup, followed by 5x12 minutes of tempo riding with 3 minute recoveries. Followed a nutrition strategy of 300 calories an hour using a combination of carbo pro and energy gel. Seemed to work, I'm gonna give it a shot next weekend. Then I headed out on a 30 minute run. It was HOT. Struggled my way through the run, got home, went straight to the backyard and stood under the cold hose for a few minutes. Felt great! Its about 90 out and just rained so it is humid. I'm hoping for not this weather next weekend but obviously will play the cards I'm dealt. Currently as I sit writing this, my future Ironman is playing on the floor with his mother's shoe and what looks like a cord of some kind... So that's my cue! Until next time!

Lifetime Minneapolis Triathlon Race Report

Ok folks, less than one week post race, here is the race report. The day before the race, the fans (Leah and Nicholas) and I attended the expo at a time I am not used to being there! We were there in the afternoon and for this reason I was able to meet and chat with Andy Potts and Sarah Haskins, two professionals competing in Saturday's race. Andy Potts was in the Athens olympics, is an awesome all around triathlete, and won Ironman Coeur d'Alene when I was there last year and actually commented on my finisher's shirt. It was great to chat with him and get a picture and autograph. He is a class act. Sarah Haskins was an olympian in 08 and I'm pretty sure she is well on her way for 2012. She won the women's race in Minneapolis this year and is one of 3 women to break 2 hours on this course! I follow both of these athletes closely and it was great to meet and chat with them!

RACE DAY!! This one is an early one so we were up very early, alarm was set for 3:45 am! We were fortunate enough to be staying with friends and not in a hotel this time. I like the "homestay" much better. It was great to visit with such good friends and have such great hospitality. So the morning went very well. Leah did a kick ass job of getting up and getting herself and Nicholas ready while I ate and got my nutrition ready and got ready to go. Got to the race, and after a short walk got my transition area set up and found the fans on the beach right by the swim out. Posed for some pictures with my fans then hit the porta potty one more time. Then I headed out to the beach for a short warmup and a short wait for my wave. I entered in the clydesdale division with hopes of winning it this year, more on that to come! My wave went off shortly after the elite wave, which I have always liked at this race, because I am one of the faster swimmers in one of the earliest waves which means I have transition basically to myself. Swim was actually not my fastest here (only about 30 seconds off). Weather was icky and windy and the water was a bit choppy. Was good to hear my coach on the walkway above the swim out screaming out "great swim great way to start the day!" Got through transition well enough and out on the bike. The bike was ok but never felt super awesome. Roads were a bit wet in spots and I saw a few people go down right near me so I was happy to take some extra caution. Bike split was about a minute slower than my best here in 2009. Not awful but not great, 21.4 mph I believe. Lost my bike shoe on my dismount into transition. Was grateful for the volunteer who ran my shoe back to me in transition. Volunteers kick ass! I've been one and my ass has been saved by one several times, so thankful for them! Headed out on the run and felt pretty good. Got to a little less than 3 miles and started to feel not so great. So....the 2nd lap of the 10k was a bit of a struggle but I pulled it out and finished in around 2:32. All in all only around about 2 minutes slower than 2 years ago. After geeking out and reading a few other accounts of this year's race, I don't feel so bad because pretty much everyone's account reads that this year's race was just "slower". This year's winner's time was the slowest on record too. It was humid and muggy and the roads were wet on the bike course, which is a windy and technical course to begin with. I was not so with it after the race but I came around eventually. Went to get my results printout and saw that I was 1st overall clydesdales through age 39! And as it turns out was the fastest overall clydesdale too. I don't know why but I made it my goal to win the clydesdale division at this specific race after the 1st time I did it. The 1st time I ever did this race I finished just over 3 hours. I'm down around a 2:30 or so now. This was my second race this year and my second podium finish. I'm not used to podium finished. Growing up I was never the athletic type, or at least the good or fast athletic type. I was never good at much athletically, but I still did it and kept at it. It feels great to have 2 races done and 2 podiums and 2 trophies. It feels good to come as far as I have in triathlon. It felt great to have my wife and son there watching me and see me up on the podium. My life is kind of at a turning point right now. It is great to have my family and the sport I love to keep me grounded. Without my family and without triathlon I'd be in a bit of a pickle to say the least.

Anyway...I'm about a week out from a half iron distance race - the Chisago Lakes triathlon. I have never done it. I am going with my dad which I am very much looking forward to. The week after the race, I am going to a training camp in Madison, which is conducted on the Ironman course. Also going to this camp with dad! He isn't doing it :-) simply coming with me to help drive 10 hours one way to Madison and back.

Training is going well, I am feeling good and looking forward to racing again next weekend. I will update again around that time! Take care all!

catching up

Ok, so January was my last time, I have to do better. Let me fill you in on my life and racing. My season opened with the half marathon in Fargo. I was not terribly happy with the result. I didn't feel mentally prepared. I thought the race started at 7:30 but the half actually started at 8:30 so I started the day off with a small mental mistake. During the race my effort was just too high for the pace I was running. I could blame it on conditions or nutrition or hydration and any one of those things could have played a factor but ultimately I am responsible for my own race. So lesson learned. Move on. My next race was the duathlon in Grand Forks. I had an excellent showing for me, finishing 7th overall. I was around an 8:00 pace for my two 3 mile run segments and around 21mph on the bike. So I was happy with that race. My most recent race was a sprint triathlon last Sunday in White Bear Lake, MN. I did very well and took 2nd in my age group. Felt good on all 3 disciplines. My swim was 2nd overall (a little because the elite wave turned too early and had to double back) and I was first in my age group in the swim. Bike was short and sweet, 13.5 miles, around 21 mph. Run I averaged 7:42 over a 5K which is by far my personal best run pace in a race. So I am happy with my races so far. To come I have Lifetime on July 9 olympic distance, Chisago on July 24, half iron distance, the Madison training camp the last weekend in July, Detroit Lakes sprint mid August, and the Ironman on 9/11 in Madison. The season is shaping up nicely and I will do my best to be better with updating.

My son...Nicholas is exactly 5 months old today. He is perfect. I am amazed that I have a child and I am watching him grow up when so much of me still feels like a child myself. Why? I do what I love because it makes me happy. Kids go run around outside and ride their bikes and go swimming. So do I. There is a strange feeling of peace that comes over me when I am training and racing, I forget everything else, temporarily. I didn't know how I would feel when I saw the "Go Daddy" sign that Nicholas so expertly made for me for my races. I still don't know if I know but it's pretty cool and I know he's watching with his Mommy. Can't wait til he can kick my ass!

Something else to talk about...I've been struggling a little at work as of late. I manage a new program, I have new hires I have to train, meetings to go to, people to talk to, endless work to do. Every now and then I suffer a setback and it frustrates me, even makes me angry, frustrated, like I want to give up and go home for the day and just ride my bike, something I can always do the right way. I can't always do everything the right way at work. But that's life. I have the support of a number of great leaders and staff under me who all have a great amount of respect for me, and I couldn't do it without them. I was a little apprehensive about all of a sudden being a manager for people who were my equals in every way before I became manager, people I also consider my friends. I am not going to lie, it was and has not been easy in the least but I am beginning to learn how to balance it. I like to speak in metaphors sometimes because it helps me and so I am going to use a triathlon or racing metaphor for this...imagine right? Anyway, in a race I have suffered setbacks and disappointments of different magnitudes as I have at work recently. The first time these things happen, you might not have a plan for how to correct them or salvage the situation. But if they happen again you have knowledge of how to get back on track. The bottom line is to focus on what you can control and do the best you can to control it. In a race, what can you control? Nutrition, hydration, effort and pacing. If things go wrong in a race, force yourself to go back to these basics, slow down a bit and think your way through it. You can't control a flat for example. I'm lucky enough to have never flatted or crashed in a race, but if I did I know how to fix it even though I can't control it. At work, I need to focus on things I can control and do my best to work through things I can't. Seems like something we've all heard a million times but it works...

So...learn from things, use them to help yourself grow and be better at whatever it is you are passionate about. I am passionate about the work I do and I am passionate about triathlon and I am passionate about my beautiful wife and baby. I haven't always done everything right with any of those things. But all of those things teach me so much about myself and about life. I have learned a lot, but think how much more there is to learn. Bye for now folks!!

A new year!

Hello there loyal followers, quite a lot has happened since the end of August, so let me fill you in briefly. I am now a father! On Sunday the 16th of January, Leah and I welcomed Nicholas Alexander into our family. I wish I had the words to describe how I feel about it. Happy, excited, scared, lots of other feelings which currently escape me. It puts a whole new perspective on everything in my life. After watching Leah bring this wonderful thing into the world, I told her it was harder than any Ironman and better than any finshers medal. I don't think I'll ever do anything as hard as that and I couldn't be more proud of my amazing wife, I love you honey! As I write this, Nicholas is 12 days old. So needless to say we are still adjusting and dealing with some nights with on and off sleep to say the least. I am enjoying every minute of it. I can't wait to watch this little thing grow up before my eyes and kick my ass in a race or two!

Now a little about my plans for the season. I plan to run the half marathon in Fargo on May 21. I do believe my little brother, soon to be a doctor, will be joining me, so I'm looking forward, haven't done an open half marathon in a while. Next up will be the duathlon here in Grand Forks on June 4th, did that once in the snow, here's hoping there's none of that this year. June the 12th is the Manitou sprint triathlon in White Bear Lake, MN, another sprint, always fun! July the 9th I am going to do Lifetime Fitness in Minneapolis after a year off because of it falling so close after Coeur d'Alene. Probably my favorite race environment here. July the 24th I am going to do a 70.3 in St Paul. The weekend after is a training camp in Madison in preparation for Ironman Wisconsin. Then, at the suggestion of my coach I am going to do the sprint in Detroit Lakes on August 20, a few weeks out from Ironman, just to keep some zip in my legs. Someone else I know may make their triathlon debut here, so I'm looking forward to that. I've been to Detroit Lakes 4 times and its a nice little low key race to go back to. And last but not least, the big dance, 9/11/11, Ironman Wisconsin. Should be a fun summer! Training's coming along, I'm building strength and slowly building aerobic base. Oh ya, and I entered the Kona lottery, so we'll see what happens there this year :-)

There will be plenty more to follow about whatever's on my mind. Mainly my family and my training, both of which make my life complete and very happy. Thank you for reading, I'll write again soon!

Ironman Louisville

Wow...I'm sitting here with Matt at the swim start of Ironman Louisville less than an hour before race time. Ironman gives normal people a chance to do an amazing thing and be a rockstar for a day. I'm extremely happy to be here with Matt to support him in his debut ironman. He came to watch me in Coeur d'Alene and as I recall was the first person I saw when I came out of the finishing area. I already have an appreciation for those who support an ironman and the race hasn't started yet. 12 or so hours from now I'm sure I'll have an even bigger appreciation. Ironman is so cool and so amazing and I love it. The buzz around transition, the quiet focus, the adrenaline, the beautiful bodies, and let's not forget the voice of Ironman. All of those things make Ironman what it is...So kick some ass Matt and you will be an Ironman tonight!!
Don

The Race Report - Finally...

Ok...3 weeks after Coeur d'Alene and finally my race report. I've had a lot of time to think about and pick apart the race so here goes. I awoke around 4 that morning and ate my bagel with peanut butter and took in some coffee as well. Same as I eat and drink before every training day and race. I went through my usual race morning routine and was out the door around 5. We made our way down to the lake and found a parking spot, relatively close actually. Then we made the very quiet tense walk toward where it all happens. I got there, got body marked, then headed to transition to set up my fluids and my nutrition, do one last checkover of my bike and air up the tires. After this there was nothing really left to do, so I made my way out of transition and found Leah, and the only thing left was portapotty line, waiting and getting the wetsuit on and getting ready for the swim. So after about another 45 minutes, I had the wetsuit on, hugged and kissed my number one fan and made my way across the timing mat down to the beach, right in front, just like last time. About 5 minutes before the race the voice of ironman Mike Reilly shouts out "who's gonna be an ironman today!!??" and every one gets excited. Before I knew it the cannon went off and off I went. The swim is always rough for the first bit until I got clear of the slow people :-). After a while my heartrate came down and I settled in to a good pace. I managed to keep a fairly straight line, even more so on the 2nd lap. I came outa the water right under 59 minutes, about the same as last time. I went through my transition much quicker than Florida, and was off on the bike. The bike... The first section of the bike course is pretty flat and fast and so I was feeling relatively good after my heart rate settled down and I found a good rhythm. After a while I started to feel the knee issue I have been experiencing creep up on me so that was a bit annoying. The second or "back" half of the course is where the hills are found. There is nothing that I would really call a monster climb, but some pretty good rollers. My fluids and nutrition went well. I did have to improvise bit when I dropped one of my own bottles and was without any fluids for around 20 minutes. I did stop at the porta potty once and I also grabbed my special needs bag as well. Coming to the end of the bike I was worried that my knee was going to be a problem on the run. Lets just say that it wasn't my knee that was the "problem" on the run. The run... After I got off the bike I discovered that I had a very annoying pain on the bottom of my right foot. It was very difficult for me to run for any significant time or distance without walking. Nutrition and fluids were ok on the run. I just shoved water, gel, cola, gatorade and salt down and it kept me going. I knew I was going to finish. That was never in doubt. I was not going to stop just cuz my foot hurt. I did take a few advil throughout the day as well for my knee and my foot. I ended up finishing in 12:43 which is around 45 minutes slower than Florida. Much of that is due to the bike which is significantly less flat than Florida. I was disappointed with the run. I felt like I could have run much more of the time and faster as well had my foot not been bothering me. All I can do is train harder and try and correct the problem, whatever it was. I was very blessed to have 15 people there supporting me and it felt amazing that they all came that way to watch me do this. It wouldn't mean as much without them there.

As of right now, my recovery is coming along well and I am training for an olympic distance race in Detroit Lakes, on August 21. I will be done with racing for the summer after that. The week after that I am going to Louisville to watch and support Matt as he competes in his first Ironman. He and his family were in Coeur d'Alene to support me. And then the second week in september I am going to Madison, WI to volunteer at Ironman Wisconsin and then sign up to do the race in September, 2011. That is all I have for now. Thanks for the love and support everyone!!