Ironman CDA Completed!

(Mom and Dad for a finish line photo. It was great having them here to watch along with Kate and Aron)
(the finish! Thanks to the guy to my left for getting in my photo and looking at me? What is that about?)
?

140.6 completed!

Ironman Coeur D’Alene has come and gone. It is still sort of surreal that I completed a race that I trained eight month for. Having my whole family there was awesome along with the addition of my extended family (all those I knew working the events in the previous two years as well as those that have helped along the way with advice and product).

To say that race day conditions were perfect is a laugher. The first time at a North American Ironman they offered everyone the chance to do a Duathlon. Are you crazy, after training this long and hard, you think that 20mph winds, two foot swells and white caps would keep me out of the water? Not a chance! However some people did take that option and given the conditions it was probably smart of them to do so.
(Victor and I talk strategy a moment before the swim start. Yes Victor won the race in a time of 8:33:32)

The cannon sounded and the sea of racers took to the water like lemmings walking to the Cliffs of Moher. I did my best to get up front and avoid the thrashing normally felt while swimming in the middle of the pack. I made my way as best I could to the front but was caught about 2/3 of the way there and had to weave my way around slower swimmers. While doing so I received a kick to the chest by someone choosing to do the breaststroke, and a few knocks to the head from others swimming pretty much on-top of me. With the additional battering from the waves it was a great time. After completing the swim, I felt pretty good about my time 1:09 total. I was 280th out of the water from 2,200. I feel that if I had trained in an industrial size washing machine I could have done even better, as I would have been well prepped for the beating I took from the waves and winds that knocked us all around.

My swim to bike transition was good. No major issues with the wetsuit, as the strippers did a great job of pealing it off my legs. Everything I needed in my transition bag was set to go. However, my T1 bag was tied in a not, and I know that I didn’t due it. Why would I want to make it harder to get my shoes and helmet out? Off to the bike exit, feeling good, fresh and excited. As I put on my bike shoes, my right quad seized up and cramped like no other. I’m still not sure why this happened. But I do know that it hurt like a mother F*&(. So I quickly stretched it and was on my way.


The bike portion was great. I loved the course with the short climbs and rolling hills. The great views of Hayden Lake where breathtaking too (I took a moment to actually look around on the 2nd loop of the bike). My legs felt good and wanted to move on the bike, but I kept telling myself that I had to take it a little easy knowing I had two laps of the hills and headwinds (20mph). After 36 miles of the bike, I was still feeling strong but could still feel a little tightness and discomfort in my right quad. Funny as my Knee which I was concerned about was not even thought of, due to it feeling 100%. Crazy what race day and adrenaline will do. From the turn around and a few climbs afterwards, my legs started to cramp again causing some pedaling issues, this was nothing that a few hits from my hand wouldn’t loosen up, for a brief moment. The ride back into town on Gov’way was tons of fun, a false flat that was wide open leaving little me to battle the headwinds. What a great time that was and I knew there would be a rematch coming on the second lap! As I approached the special needs area, I made sure to stop, get my new bottles with PowerBar endurance formula and Carbopro. I also ate a Cookies & Cream PowerBar, a couple salt tables and some Ibuprofen for the knee just incase as I still had a marathon to run. After some more stretching of my left hamstring and right quad I was back on the bike after a 15min break it seemed like. I didn’t want to take that long, however I did need to stretch. While climbing the hill back into town I noticed a sign on the pavement in chalk, it was written by the family wishing me luck. It took me by surprise. Felt like I was in “The Tour” climbing the long steep mountain passes…. (loving the hills on this course, after all the training in Colorado!)

As I proceeded on the bike out to Hayden Lake again and back, my legs kept cramping on me, espically when I started to climb, so I started to stand on some of the hills to use different muscle groups thinking it would help. It did somewhat but it was not a cure for sure. After a few more stops on the bike to eat a few bananas (tired of gels and bars) and to stretch my legs I was back on the saddle and rolling into town headed to T2.

A quick pit-stop it seemed like for my second transition, 1 minute quicker then my first one. After taking some more salt tablets, putting on my flats, and hat I was off. Oh wait, need sunscreen! In the spirit of the Ironman and taking it all in, I hit up the 5 cute volunteers offering sunscreen application. They where all smiles and saying how much fun they’ve had all day, I’m sure it was for them. Thank you ladies for not letting me turn into a well turn turkey on course.

Once I started the run, I felt ok, but not 100% for sure. I knew that my legs had cramped up and now with a marathon ahead of me, I was wishing/praying they would hold up. About a mile in, I started to feel a little tired (not sure why) and my quad chose to cramp up. After a little stretch and some water/Gatorade at the aid station I was back on my horse. I was moving pretty well keeping focused on making it to each aid station and seeing how I felt. Running through downtown Coeur D’Alene was very cool, with folks cheering left and right for bikers and runners. Definitely a cooler experience to run this race then it has been working them and watching the last two years! (feeling OK, on this part of the run, only 1.5 miles in!)


Mile three of the run I hit the aid-station and chose to eat some pretzels (knowing I needed some salt) and a few chocolate chip cookies. I was tired of eating bars and gels. I didn’t think I could do it anymore. Why not cookies and pretzels? This was my routine for next 7-8 miles, two cookies, a handful of pretzels and a mixture of water and Gatorade. It was a very long 8 miles to say the least. The whole time I was out on the course I didn’t think if quitting. I knew that I could run/walk a marathon in the time before the cut off. That was a very long time when I started (almost 9 hours). I knew I wouldn’t be out there that long at least. The second (Yes I'm reaching for SALT! and I'm out..ahhhh)
lap of the run was much the same, but my goal was to negative split it (a seemingly easy task as it had taken forever for the first lap) a little more running and it was easy. Running in my state is sort of funny to say, it was the Ironman Shuffle, but with out the shuffling noise at least. I pushed on and when you are out of it and walking in a race like this you seem to strike up conversations with others and form packs to push each other. This happened to me around mile 16. Funny to listen to folks and why some signed up for the Ironman and how many others have done too. A few seasoned IM racers told me to drink the chicken broth for the salt/sodium content, as I was out of salt tablets. I gave in and had a cup at mile 20. Not to bad, but not the best too. I chose to give it one more try at mile 23 and wash it down with some Gatorade. As I was getting ready to dispose of my trash, I told a volunteer that the Chicken Broth was missing something. She asked what? I told her it needed the Chicken and Noodles. She laughed and said she’s look into that. At this point I just wanted something solid to eat!

A mile from the finish I chose to take it all in and enjoy the last moments of a very long day. Running down Sherman I was slapping out stretched hands from little kids lining the course. As I approached the finish line I could see Coach Shawn, and in the VIP tent my dad. My long day was completed! I crossed the finish line entering a close nit community/family of others crazy enough to call themselves “Ironman”.

After hugs from Shawn, and my father, I was looking for Mom. Where was she? In the VIP tent? Then out of the corner of my eye she appeared from around the corner of the Timex Truck. She came over and said “I missed it!?!?” “I had to go to the bathroom, and I can’t believe that I missed you cross the finish line”. Yes it is true, my mother who had held it for so long, thinking I was going to finish a little sooner, couldn’t wait any longer. Murphy’s law I guess. The first words to I said “I’m not doing it again, sorry”. That being I will not do another IM race for at least a year, and then I’ll see how I feel.

After doing the race I can say that it is true when people say that everyone’s Ironman Race is different. You have good moments and bad, it’s what you do that determines your character race outcome. At no point did I think if quitting. I just knew that it was going to be a longer day that I had expected. Knowing what I’ve learned from this race, that being to not expect a lot come race day and take what is given. This I hope will make my next Ironman Race an even better one physically and time wise too. I’ve also learned that walking a good portion of a marathon is painful!

Thanks to all of you for taking the time to read the blog entries as I took this journey. I feel like Humpty Dumpty, having fallen apart in August of last year, and now having all the pieces put back together again is a great feeling. Now once my Knee heals I’ll be all smiles. I have a doctors apt on Monday and MRI next week to see what is 100% going on and what needs to be done. I’ll keep you posted.

Thanks again and enjoy the photos. Also for your viewing pleasure Jenna’s husband did a little clip he posted on YouTube. Here is the link from the race of Jenna, Courtney and I doing IMCDA. http://www.youtube.com/watch?v=XXD39n1mVTA

Sorry this entry seemed to be never ending. It was a long day, so a long entry is appropriate.

The night before

Twas the night before Ironman Coeur D’Alene and all through the town not an athlete was out and about, not even a seasoned pro. All the noise and hustle and bustle was coming from the event staff the grand circus ready for the big show.

All the training is done, the bikes are on racks and the water is awaiting 2,300 people to enter all at once. Yes a mass swim start of 2,300 of your closest soon to be friends. What a rush!

Well not much done today, a few tune-ups on the bike (no adjustments), staying off my feet as much as possible and lots of fluid intake. A trip to the movie theater with Trish to see Evan Almighty, which was pretty funny. Then a pre race meal at Outback. Sure why not? There was not wait and chicken was on the menu to it was perfect. No reason for Pasta as I’ve consumed it all week long and if I don’t eat pasta for the next month I’ll be a happy camper. Maybe it’s true when they say you are what you eat. I’ve eaten so much pasta that I’ve become so lean, and skinny like a dried piece of pasta.

Ok, time for bed or an attempt to sleep with my mind trying to count and chase those damn sheep I’ve been seeing all week since being here in Coeur D’Alene.

A big shout out and THANK YOU to my friends and all those that have given advice, tips, and trip along this journey I’ve chosen to take. It all means to much to me and I’d call you out by name but I’d fee like I’m at the Oscars trying to not forget anyone while the music is playing.

Tomorrow is the day. I’ll be sure to let everyone know how it goes if I’m able to write when it’s over.

Day 3 in Coeur D'Alene June 21st

Tuesday morning started out great. Everything seemed to be going as planned, the flight was on time, traffic was non-existent to the airport and the TSA security line moved along like a creek with fresh rain. Carole and I arrived at the gate with no major issues or hiccups. We even had the exit rows to stretch or legs which was a nice treat. To mention that this is a small world and even sport of triathlon is 100% true. On the plane I saw two friends I know, Koren from Florida and Mike from Chicago who will be racing on Sunday too.

The luggage wasn’t lost and seemed to be pretty much the first off thee belt which was nice, so we cruised over to the rental car terminal to pick up my chariot. No maps needed as this is my third trip to beautiful CDA in three years. On the trip Carole played a good DJ. Her choice in tunes was good, nothing to hard core and not a ton of Hip Hop which I thought would be due to her Hotlanta roots….Just kidding Sharpee. I guess traveling on the freeways of Denver and Boulder seem to give one a lead foot. As I was driving 69 in a 60 (normally a good pace to drive at or a little faster) and Officer Farvria pulled me over. That’s right I was pulled over. But I was also pulled over by a motorcycle cop who was on the side of the road.

Damn Him.
“Do you know why I pulled you over?” asked Officer Farvria
“NO.”
“I clocked you going a steady 69 in a 60”
I should have replied with when he asked why I pulled over “because you ran out of donuts and coffee and needed me to pick some up for you”.

My first ticket in 10 years and it was on the way to peaceful Coeur D’ Alene. Oh well shit happens. The kicker is that the cost of the ticket is $101 bucks.

After we got to CDA and settled a little Carole and I had some breakfast and then we where off to meet up with her friend Scott Riggsbee (an inspiration to everyone). He is a double leg amputee from the knees down. He is competing in his first Ironman, once he completes it he will be the first double amputee to do so. After meeting him, sharing training stories and see the drive and determination, not to mention the great personality and smile he seems to wear all the time. I realized that my sore knee is nothing in comparison to what Scott has endured to reach the point he is at now. He told me a story when he ran in a marathon a couple months back. His prosthetics didn’t fit right due to his weight lose, from training for the ironman, that it caused rubbing and bleeding. This blood just pooled in the cup of his prosthetic, which had to be dumped out every 15 mins or so. He sucked it up and completed the marathon in close to 6 hours.

So you ask, how is Jon’s Knee? It is great now. No reason to complain about it or even pay attention to the slight discomfort I have.

Last night, the parents, sister and brother in-law all arrived. It was great to see everyone for the first time since Christmas. Today we all had a great breakfast, Kate gave me a cool belated birthday present (Red Sox t-shirt that is in Irish Caelic). I showed them some of the great bike/run course (by car of course), toured the Expo area and introduced them to some friends along the way. Now after a great dinner of chicken and pasta is getting close to bed time. Have an early morning swim with Jenna at 7am to check out the sun glair. Ok my DQ Rootbeer float just arrived as my parents have returned. Off to enjoy that, ice the knee and hit the sack.

Fathers Day and Packing Day

Happy fathers day to my Pops and all you other dads out there.

What a great weather day here in Boulder for a sprint triathlon. Temps reached 97* degrees by the middle of the afternoon (long after the race had ended). Before I headed out to the race I made sure to take off my race bracelet (as I wasn’t going to race and had to get in the mind set that this race wasn’t to be). Once I got on site, my mind switched back to event mode and I was back in my element setting up tents, and making race day look as good as possible for all those involved. I was there on behalf of Zoot Sports as their Colorado Ambassador. The 5430 Sprint felt

like Zoot was present 110%. Barry Siff (race director) loved the set up of the tear drop flags and then the addition of the flags to the race start arch! As well as the staggered appearance at the swim exit. I will always love the hands on aspect of event marketing and race day. The ability to think on your toes, react to situations that you can’t foresee is a great rush, especially when the job gets done just in the nick of time.


Once the race and awards had been handed it out it was time to get my workout in for the day. Off to the pool for a semi-long swim at a nice easy pace. After the swim feeding my face with anything in sight was on the agenda. Love that part of the day! Once I had recharged with about 3 turkey burgers and some macaroni salad it was time to pack my bike, as it is being shipped off to Coeur D’Alene tomorrow via FedEx. Best way to go as there is less hassle on the plane and in the airport.


Now that the bike is packed the other part starts to sink in, I’m doing a flipping Ironman Race in 7 days! I am so stoked to do this race. It was the first Ironman Race I witnessed two years ago, staying up until Midnight and helping the last runner make it to the finish line just under the midnight cutoff. After going back last year I had been infected by the Ironman Bug. So 330 day from signing up is now down to 7.


Well I need to go and double check my packing list. Sort of like Santa does (still believe in him, don’t you?) before taking off the night before Christmas. I don’t want to get to CDA and realize that I left my Zenith Wetsuit on my floor or closet.

Before I go, for those of you who are interested in tracking my race day progress I have been given my bib number. I’m number 452. You can check the race at www.ironman.com. You’ll want to click on the Ironman live tab at the top. From there you’ll want to click on Track an Athlete.

Off to finish checking that list and eating the cookies and chocolate milk left out for me by me! You thought I was going to say left for Santa...

Knee'd to know

Well folks, it is June 16th and the knee is still being a big pain in the arse but really a pain in the knee. I have been doing PT, ice, heat and massage. It has improved leaps and bounds (I haven’t been jumping) but I do feel a difference each day for the better.

I did a test ride on it today, along part of the 5430 sprint course in Boulder. Felt good on a majority of the ride. On a pain scale of 1-10 (10 being the worst) I hit 4,5, and 6. Once I hit 6 I changed a few gears and spun trying to move my knee/foot on the pedal to see how it felt then. Overall it was much better to ride on it this time then my ride outdoors almost two weeks ago. I finished my ride with some nasty head/side winds at 30+mph and with some discomfort but NO major pain. I actually wanted to get off the bike and run. But did NOT.

I can’t believe that Ironman Coeur D’Alene is now only 7 days away and I leave on Tuesday June 19th. I was in Boulder working the Zoot Sports tent for the race expo today, helping see the best wetsuit and some of the finest race apparel on the market. I was getting all jazzed up to race (I had an entry but bagged the race due to the knee not being 100% and knowing that my Ironman is more important) and it is hard to be around those folks,wanting to race to test the knee and see how it will be. But staying on course and doing as I’m doing will be best for my race.

Scott Geffre today lent me his 606 Zipp; Wheels as he said my 404’s are slow. So I hope to make him proud and do the best I can with the sick set of race wheels. My bike looks so damn good now. I just need to make sure engine is working on all cylinders.

OK, my pizza is digging in the oven (thanks Devin and Jen for the Chicago deep dish, BEST Birthday gift idea...LOVE IT). I’m off to eat, ice the knee and then go to bed. Early morning as I’m headed back up to Boulder for the race to shoot for Zoot and 5430 Sports.

Cheers everyone

Knee'd to know, update

Ok, so last Sunday I did the 100mile elephant rock ride. Again a good time minus the knee pain I had towards the end after mile 60.

This week I’ve been taking it easy and babying the crap out of the knee. A forced taper you can say. On Wednesday I visited the PT next to our office and he was kind enough to look me over for no charge (avid cyclist himself). He informed me that I had hit my knee on the leg of the table just right and with all the working out that I’ve been doing it just compounded the sensitiveness of the area. So the diagnosis is that I’ve severely bruised the cartilage behind the knee cap. The inflammation in the area is also causing my meniscus to become aggravated too.

So doctors order: Rest the knee, meaning don’t do anything stupid such as running for a week and a half. Spin in a small chain ring on trainer and everyone’s favorite workout, Auga-jog! So I haven’t done a lot this week but ride my bike twice and swam. I’m headed out to swim and do some aqua-jogging here in a little while. I must say that having followed orders and keeping my knee up and iced as much as possible has been paying off. Not to mention taking ibuprofen too (not that I like taking pills/drugs) but it does help with the inflammation and irritation. From a week ago I’d say that the knee is now about 85%-89%. Why not 90%, why not. It’s like moving up in an age group during race season and I’m not quite there yet for the recovery. I think that if I hadn’t turned 30 on Wednesday I may feel like its 90% by now.

The spin today on the trainer on a pain scale of 1-10 (10 being the worst) felt like a 3-4. It was more annoying then painful. I could feel a slight irritation. Unlike last Sunday when I could barely push-down on the pedals with out wanting to grind my teeth or cry.

What have we learned from this?
1) My body is not as invincible as I thought.
2) A knee injury is not anything to be stupid about in trying to rush a recovery. Listen to your body and those educated in the field around you.
3) This can be a blessing in order to help me taper and recover for the big day 14 days away from today. Keep icing and doing the exercises the PT has me doing to flush out the inflammation/scaring on the cartilage too.
4) Ice really does make things feel better

Have a great rest of your weekend folks or what’s left of it. I’m off to some work done on the bike and hit the pool for a swim and aqua-jog.

I'm now 30? Crazy to think that.

Well it has been a few weeks since my last entry. Sorry for that to my friends who seem to check on the blog updates regularly.

To say the least I’ve been a little busy with work and training. More training then work it seems. Not true but it seems like that with early morning run/swims and afternoon bike rides. All wile trying to fit in eating for 12 plus hours a day. I never knew that I would think that eating over a pound of pasta, chicken sauce and a salad wouldn’t be enough to make a dent in my stomach. I’ve found eating to be more like a part-time job which makes you work overtime. I eat pretty much anything in sight but have found a few items that I’ve grown to love. That being a few glasses of cold chocolate milk! What a great creation.

On the training side, things have been going great over the last couple weeks. I’ve had some killer bike ride with my friend Andrew Johnson


who is racing in Roth’s Ironman race in Germany at the end of June as well. He’s shown me a few great long 90+ mile routes that we’ve hammered on at about 20mph. Great to ride with someone who is a few notches above to push me a little harder. During our journeys we’ve come across a few odd sites and with a new addition to my camera family (digital go pro hero) I was able to snap a few of these on the bike ride. Yes while pedaling and going 18+mph. I was wearing a helmet (don’t worry mom…ha ha)

(the coolest tree house i've seen. In the middle of no-where on a ride with AJ)


This past weekend was packed for high volume. A great two hour run on Saturday morning followed by a fifty minute run later in the day. Sunday caped off the weekend with a 100+ mile ride at Elephant Rock followed by a run. I was right on track up until I ate brunch on Saturday morning. While eating I banged my right knee on the tables leg. Not much of a thought given to hit, except it hurt for an instant. During the second run of the day my knee became a little sore but nothing major that required me to stop. So I continued on for the last 25 minutes. Sunday morning when I stepped out of bed, I could hardly put weight on it. Just thought it was stiff and needed to stretch. So I did and it felt all better once I used the TP Massage Ball rollers. (check it out, really a workout life saver. www.tpmassageball.com ) Elephant Rock Ride started out good with a steady warm-up pace with friends. Around mile 40 my right knee started to get sore and painful as I pushed down on the pedal. I tried to pull more on the upstroke keeping my feet light on the pedals. This was good except for when I had to climb the many hills on the course. No matter, no pain no gain right? WRONG! I finished the ride in just under 5 hours which I was very happy with considering my knee hurt and a slight head wind for the last 25 miles of the ride. As I started my transition run I could put any weight on my knee. I had to stop, massage it and realize that the run just wasn’t going to happen. I put me in a bad mood, as I wanted to nail the long workout day. Coach told me to “ice the shit out of it and NOT run”. So I listened to the advice and did just that.

Today was a test day for the knee which didn’t go the way I had hoped. Having iced the knee for two days at work and home, I was headed out on a planned two hour lunch ride. Five miles into the ride the knee flared up with great pain. So I tried to spin for the last 13 miles and get some time in. The whole ride sucked as the knee just didn’t feel any better during any point of the ride. So I axed the run and returned to my desk to ice again.

Having this nagging injury now is a good mental test I guess. One that I very much hate, espically with the timing. I’m thinking that I just busted my ass for over 5 months to have the last three weeks seem like shit due a stupid accident with a table during a brunch. Come on now. This can’t be happening.

A few years ago I would have tossed my cares to the wind and said screw it, while I went for the run on a bum knee. Now that I’m older and turned 30 (today….holly crap it is weird to see that in writing) I realize that this is the best thing, taking time off to heal it. Maybe I need the extra time due to old age too..lol.

Well only 18 days until the race starts. Once I get my race number I’ll be sure to supply you all with that so you may track my race progress as it unfolds.

I’ll be sure to update this as little more regularly as I get closer to the big race day. Thanks for reading and the words of encouragement. Yes I’m really 30 now?!?!?!


here are a few more swim images from wildflower. Thanks again to Karen and Eli at Zootsports for the best wetsuit on the market! That of course being the Zenith!