Polar Bears, Coffee, and Haiku

I've recently realized that unless something goes up on the RTB blog once in awhile, the world will completely lose interest.

So, world, we're back. Gee, your excitement is palpable.

On the subject of palpations... how about SOMEONE is this crazy triathlon team finally MAN UP and participate in a New Year's tradition completely ignored by Raise the Bar - the Lake Sawyer Polar Bear Plunge???!!

Seriously - this event is in our back yard, RTBers... I can see it now.. Team members kitted up in your tri gear (no wetsuits, you weanies) holding hands, singing a round of Kumbaya, and jumping with reckless abandon into the tepid waters of our own Lake Sawyer. Gosh...a stunning image, isn't it?

Good thing it hasn't been a particularly cold winter yet, or this activity could be uncomfortable.

So I'm throwing out a challenge. If 5 RTBers MAN (or WOMAN) UP, then Bill & I will jump too. (He doesn't know this yet, but I'm sure he'll be a good sport about it) And to sweeten the pot, Bill will spring for a cup of coffee for you.

Those of you who are who are saying to yourselves, "Aw Shucks,Patty, I would LOVE to, but I'm running in the Steilacoom Resolution Run that day" can just push that excuse by the wayside. Resolution Run is at 9AM, Polar Bear Plunge is at noon. I'm doing both.

To sign off, I've composed this inspirational Haiku

Jump in cold water
To celebrate the New Year
Bill buys us coffee

See you there. You may leave a comment here as an RSVP

Phil Kriss's Ironman Arizona Race Report

My Arizona Ironman Race Report
By Phillip Kriss # 1720
Training for this event started as an idea my son and new personal hero Terry had while watching the ironman on TV in December 2007. “You can do that Dad, can’t ya? You can swim that far, and you ride your bike like that all the time. And I know you can run” After a brief family discussion and consultation with my tri geek friends (Chris Blair) I signed up.

Along the way I had to learn new skills like swimming. I started at the Auburn YMCA and at first could swim half a mile in 16 minutes.

I was already running marathons and riding my bike, so those I thought were OK. All I needed to add in were the transitions.

3 Olympic and one half ironman later I found out I was doing quite well!

A month before race day I had the opportunity to take an underwater video lesson from Patty Swedberg at Raise the Bar. Huge help. My swim times immediately improved from 2 min/100 yards to 1:40 with much less effort.

My generous pal Chris Blair lent me his aero helmet and Zipp race wheels (more on that later)

I shipped my bike via Tri-Bike transport, got on the plane and flew to Phoenix where the weather conditions were perfect for a race.


The Swim
I was scared to death. My heart rate was very high. I remembered the Portland Marathon I had ran when my heart rate was high at the start line, and I was road kill by mile 20. That was not a good thought. The swim was 1.2 miles upstream in 62 degree water. Plus, the race started at 7AM, so the sun was not up yet and it was dark. There was a mass start after treading water for 10 minutes, I was on my way. The kicking, thrashing and throwing elbows was less than I expected. Before the turn around, the sun came up and it was easy to swim straight because it was right into the sunrise. That was cool! Before I knew it I was half way done and not even tired, so I decided to pick up the pace. I did on the way back and passed up several people, many of which were not eager to give up their position. I got out of the water in 1:13, 7 minutes faster than expected! I was a happy man!

T1. Chaos. Well organized, but too many people in too small of a place. But in and out in reasonable time

The Bike:
FUN. I passed hundreds and was wondering where all these people came from considering my swim was not bad. The ride went out through town and it was mostly flat until a road called the “Bee Line”. In my opinion an appropriate name because the wind blown sand hurts your face. The last 7 or 10 miles was up a grade against the wind. I attempted to keep my heart rate around 135-140 which I did all day, but I cheated going up the hill because I could pass so many people. Going downhill with a tail wind with Blair’s Zipps was an experience to die for. The sound of those carbon wheels really turned me on. Occasionally I would pedal out at over 40 MPH. Back into town with cheering crowds. I thought to myself “Thank you. Thank you very much” as Elvis would have said it. My new glasses made me feel like Elvis too!

Then things began to vary from my established plan. My right foot went numb. Loosened my shoe and fixed that. Had to stop and pee and pee and pee. Good to hydrate well, but that was ridiculous. Then passing a whole group of people on my way up the Bee line, I heard a POW Hiss hiss hiss. I said to the people I was passing “Somebody’s day is gonna suck” That turned out to be me. I was fortunate to have just passed an aid stating on the other side of the road, so I ran back and made them help. The called the roadside tech people, who fortunately knew how to change a tubular tire. I do not. I didn’t have the tools or glue. They did it for me and had me on the road again in 28 minutes as near as I can tell. They warned me ride slow because the tire was not glued on, but I told them I didn’t know how to ride slow and this was a race. We comprised in that I would ride slow around corners. That brings me to rule # 1

Rule #1 Never try out new stuff on race day.

Coming down the Bee line attempting to make up some time made me feel like one of the characters in the movie “Blues Brothers”. I had my sunglasses on, a half a tank of Gatorade and 50 miles to go. I thought of my tire barely holding on as I was riding over 40 MPH thinking “Oh blessed mother of mass acceleration, don’t fail me now”

If it weren’t for the flat I would have been very near the top in my age on the bike segment.

Bike time 5:37.

Even with the flat my total time after T2 was 7 hours and was exactly where I wanted to be. A 4 hour marathon would get me to my goal time of 11 hours

The Run
I started off doing great. Review of my splits revealed I was running an 8:40 pace for the first 1/3. The second lap I started to hurt. My legs were giving out and I was getting very hot. My mouth tasted like I put the Arizona sand in it. I had a burning feeling in my arm pits knowing I was starting to chaff and get rubbed raw. I was developing a blister on my big toe due to my new socks being slightly thicker than my old worn out socks. (See rule #1) The second lap was painful I now realize because I did not work my nutrition plan good enough. I did not take in enough stuff. I also developed a bad attitude and started walking. Unfortunately walking did not alleviate the cramps. I think now my error on the run was not not taking in enough nutrition, but a poor attitude caused by looking at the scale of the race thinking I had 16 more miles to run and based on my current condition I was not going to make it, so why try. I was hurting and mental distress. Then the words of my pal Chris ran in. “Run from one aid station to the next and drink the Coke”. I took care of my blisters and chaffing. At each remaining aid station I ate and drank everything they had. One water. One Gatorade. One gel. One coke. A few grapes or a bite of a banana. A few ice chips on the way out and I was on my way again. I had also realized I looked really bad between the salt of the sweat all over me mixed up with the sunscreen. I grabbed a few sponges and cleaned myself up a bit and thought time to get this thing done. When I left the last trash can at the exit of the aid stations, I once again began running with a personal resolve to not walk again until the next aid station chanting internally to myself the Marathon Maniac war cry, “you can do it, you can do it”. I began running much better! Reviewing my splits, my pace picked up from over 12 minute miles in the middle third to around 10 the last third. At mile 23, I could see the end and hear the announcements coming from the other side of the river “Congratulations Joe Blow, YOU ARE AN IRONMAN!” At that point nothing was going to stop me and I picked up the pace considerably. I ended up passing people in the last 3 miles, and that was blast!

Run time 4:37

Total time: 11:37 84th of 291 in age, 281 place out of 2199 finishers.

There are no words to describe running the last few miles with the cheering fanatical crowds encouraging you by name. Talk about feeling special! Then down the chute to the finish line. I was happy it was over. I was thrilled I had made it! I was glad I was there. It was De Ja Vue. I had done it! I am and ironman and nobody can take that away from me!

Lessons Learned
A race (or our lives) is not about the whole scale of things or maybe even the outcome. That can be overwhelming and so powerfully negative it can stop me in my tracks. We don’t know for sure what is going to happen to us along the way or how it is going to turn out. Sometimes you just have to shut up your mind and get over it. One aid station at a time. One challenge at a time. One problem at a time. Take care of yourself and give you what you need to get through the moment. Ask others for help. Many are supportive and want to. To not do so would rob them of their joy. Don’t let anything rob you of your joy. Circumstances may be unavoidable and we can’t change them, but we can change the way we think and therefore the outcome. Yes the event (and life) is hard. Did I think it would be easy? No, I did not. If it were easy many would be doing it. Plus they would have to change the name from Ironman to Marshmallow man.

Final Thoughts
I am blessed by God himself to have the ability and privilege to do what I did that day and in my life. Would I recommend it to others? You bet!

Special Thanks To
God: For the desire and ability to do this
My Wife Tina: For putting up with a mentally and physically absent lunatic who spent a considerable portion of the Kriss family treasury on toys and race fees.
My Kids: Who encouraged me and traveled with me hundreds and in some cases thousands of miles just to see me at the start and finish of a race. They got up early, stayed late, and stood out in the rain, cold, snow and dark just to watch. They put up with me when I was tired and grumpy. Not bad for teenagers.
Chris Blair: He generously lent me his wheels and aero helmet. He was a great resource of advise. He also got me back into running after I had quit. I have a new respect for this ironman who can do it in 9:21. “We are running a 22 miler Sunday AM at 4:30 and you are coming. Be there” He raises the bar on what it takes to excel.
My Sister Linda: When I needed a shoulder to cry on she was there. She always has the right words.
My Mom: She taught me at a young age I had what it takes to go long.
My Dad: He used to call me “The Man of Steel…Spring Steel that is”
Patty Swedberg: For her swim coaching, words of advise especially at the last minute when it counted the most. If you are reading this and want to do a triathlon, join raise the bar and listen to her. She knows her stuff.
Mary Hanna: Signed my up for the Marathon Maniacs..a turning point in my life.
Cliff Richards and Mel Preedy: They are there most every Wednesday running when I don’t want to. If Mel can keep going, so can I.
Sam McComb: I thought I could ride, but he taught me how to do it much better. And he had a major role in getting me back on my road bike after a 10 year absence. I thought of him several times when I hurt on the run. After he rides up Lakeland hills hill, he often says “this never gets any easier”. He didn’t say that to me, but I heard it loud and clear.
Bob Kaye: Encouraged me to ride a little faster when tired. And if you want to learn how to correctly ride in a pace line, ride with Bob. He will get you straightened our real quick. Both him and Sam are old guys who know how to do it. It can be intimidating to get dropped by guys 30 years older than you.
The gang in the Ring of Fire: Lots of encouragement in my personal life. Many texts and e-mails and phone calls.

Interesting Math Facts
There are over 6.6 billion people in the world, and 19 Ironmen triathlons, totaling 80 registered participants (not finishers). That makes me one of 12121 people internationally.

Figuring 16 ounces of fluid on each of the 11 aid stations on the bike, and 23 on the aid stations (I was naughty when I thought I was invincible in the beginning of the 2nd lap), I took in 544 ounces of fluid or 4.5 gallons of stuff. 24 hours after the race, not at the very end, I weighed 5.5 pounds less (or .66 gallons), I must have drank over 4.91 gallons of stuff.

My heart rate while up and around is 50. My average heart rate for the day was 134, meaning my heart beat 92460 beats in 11:37. Normally it would have beat 34500. That means I used up 2.68 days worth of heartbeats in one 11.5 hour event!. Let’s assume your heart is like your skin. If you are in the sun more than you should and you get burned and peel, you will likely have premature aging of your skin if not a good case of skin cancer. Is your heart any different? Did I shorten my life by 2.68 days? Hopefully not since up and about heart rate is 50, the average is 72. Even though I used up 2.68 days of heart beats, since my heart rate is low and theirs is high, I should still live longer. Not counting cholesterol and stuff. But, since I swallowed a lot of Gatorade (sugar) who knows what actually happened to my liver, pancreas and kidneys.

Karen Nolting's Clearwater Race Report

What I Did for my Winter Vacation

Or

70.3 Ironman World Championships

Kathy and Michelle have already covered a lot of the race. So, I won’t bore you too long with race details.

I had grown a little tired of training and just wanted to be able to enjoy the event in its entirety. And I did!

The Gulf of Mexico was warm but not so warm we were uncomfortable in our wetsuits. Just a few swells out toward the half- mile mark and then all was good. I improved my swim time by two minutes. Please don’t tell me the swim was short…. I will take any improvement in the swim I can get.

I loved the bike! It was nearly all flat and fast with so many cones and volunteers and police officers there is no way anybody could get lost. I tried to thank every one of them. I improved my time by 14 minutes and pedaled an average of 21.5 mph. J

The run was hard for me. Not as much because of the heat (although it was hot) but because of a foot problem I am now determined to solve. Thank goodness for those ice cold sponges and cheering crowds. I think my pace was nine-minute miles, which is pretty slow for me-oh well. My finish time was 5hours 14minutes. An improvement of fourteen minutes.

I would highly recommend this race. Although it is a long time to train the rewards are many. First, the event volunteers, staff and the citizens of Clearwater, treat you as a celebrity. It is only the third year for the race but the people of Clearwater have completely embraced it and the athletes. Everywhere we went we were treated with admiration and friendship. Even when it was evident drivers had sat in traffic for long periods no one honked at us or showed any impatience. Secondly, is weather. The temps averaged around 78 degrees, gentle breezes, sun and warm Gulf ocean water. Third, is the scenery. Out our hotel window was night after night of beautiful sunsets, porpoises, storks, and pelicans and of course boats. Boats of fishermen, para-sailors, pirate boats, speedboats, police boats and yachts. The beautiful white sandy beaches were littered with shells and grassy dunes. And the city is wonderfully landscaped with flowering bushes, palm trees, and architecturally attractively sidewalks and walls that separated the beaches from the inland. There were showers for the beachcombers and swimmers to use every block. What’s not to like? It was such a treat for northwesterners in November. Fourth, it is the most well organized event I think I have ever attended (sorry Toby). You are treated like a pro. We had our own personal tour guides for the transition area, wet suit strippers, bike catchers and people to help us change and re-bag our items in the changing tent and a free massage after the race. Pretty cool for age grouper participants. There was a welcome dinner with a flag procession that represented all fifty-one of the participating countries. I felt like I was in the Olympics and got all choked up. On the last night after the awards ceremony they closed the race with a pretty darn good fireworks show-wow!

We had great support from Patty (via phone and email), Uncle Al (Kathy’s Uncle) and his friends Mona and Mike. And of course, we had our Sherpa (Michelle’s husband Will). He was our chauffeur, Sherpa, photographer and cheerleader. We took a picture of him holding my bike and all our transition bags! What a guy.

A fellow athlete made this statement, which sums it all up. “Chances are most of us won’t ever get to Kona. So, this is the next best thing”. I agree and hope to cheer on several of RTB’s athletes at the 70.3 Ironman World Championships at Clearwater in 2009!

Michelle's 70.3 Race Report

Michelle’s 70.3 Worlds Race Report (second writing because I was too brain dead to save the first one and the computer died just before finish line)

I “thought” I was going into this event with the attitude that I would just “enjoy myself and be happy to even be here.” Wed. morning the girls and I went out for a short run before going to the bike shop and picking up our bikes. I had to have a flat fixed before I even left the shop. Glad it blew standing in the store instead of half way to the hotel. That afternoon we went for our first ocean swim. It was a bit windy and waves were bigger than we would have liked. But I was actually looking forward to learning something new. I had swam in Lake W. several time when it was pretty choppy so I wasn’t super nervous. It was actually easier than I expected since the swells were big and took you with them instead of bouncing across the smaller ones. Thank you all for the tips you sent, sighting on top of the waves, long slow strokes, water to rinse the salt out of our mouths, they were all helpful. The salt taste could have been quite a shock, had we not been warned. I quickly had to learn to swim with my mouth shut or risk vomiting when the water hit the back of my throat. We survived and actually went back for more first thing Thursday morning. This time the water was great. Nice and calm. We had decided to attend the swim clinic. I thought we would get all sorts of great tips for rough conditions but it was really more of what we have heard several times. So when he told us to make sure we keep our head down, I didn’t think much of it. I knew I didn’t have perfect position but thought it was ok. We headed out to swim about half the course and by 5 minutes in I had a kink in my neck from it being so high in the water. It didn’t occur to me that buoyancy was an issue for that, duh. It only got worse through out the day. After our swim we went out on our bike for about an hour. The sun felt so good on my back. I am not looking forward to our wet season. Friday morning the kink was still there, so after our prerace meeting, I went for a massage. It wasn’t completely gone but it was better.

Race Day- I woke up feeling good. Not nervous or over confident. Just looking forward to the race and enjoying it. With everything set in transition we headed down to the water. I thought Thursday was great but this was perfect. I almost couldn’t wait to get in the water. I started an hour and ten minutes after the pros, so I would have to wait. The “reality” that this is a big deal finally hit me when two helicopters hovered overhead for the race start. It was an amazing scene but thankfully it didn’t freak me out. I was still here to enjoy it all. Pro men off, pro women off, then it was Karen’s turn. It was really neat to be able to stand right there in the water and watch it all. With Karen in the water it was time for Kathy to leave and warm up. After Kathy was off, I warmed up and headed for my coral. Feeling good, I knew if I could stay calm for the first couple hundred yards, I would be fine. The swim was amazing. I started towards the left, found a hole and away I went. I didn’t really know how I was doing but it felt really good. Only a couple of swells on the way out and a few on the way in. No problem. Through the showers, wet suit stripped and on to T1. I was a little nervous about the “clean” transition area but I had gone over it in my head several times and felt pretty good with it. I grabbed my bike bag and headed for the tent. The volunteers were great. I dumped my bag and the gal opened my water for me while I put my shoes on. She grabbed my race belt and put it on me while I took a drink and told me to leave my wetsuit and she would take care of it. I grabbed my helmet and glasses and off I went. I didn’t realize just how well my swim went until I got to my bike and the rack was still really full. But that was short lived as about 10 gals passed me on the bike before mile 7. But still just enjoying myself and happy to be here. At mile 7.9 to be exact, I got a flat tire. My first flat in any race. No big deal, as I was still in that, “I’m just going to enjoy this” mindset. The flat was probably a good thing as my hamstrings were not real happy but afterwards they didn’t bother me again. So, off the bike to fix the flat. I didn’t rush as I didn’t want to fumble and drop things. It went as well as I could have imagined. No problem getting the tire off and on. When I had the wheel back on the bike, I decided that it needed more air. So I fixed that and I was on my way with a few “good jobs” from some spectators. So on my way, thinking, I’m getting passed a lot but my average was a little above the 20 mph I had wanted, so I’m ok. Then I realized I had not checked the tire for whatever gave me that flat. Said a quick prayer that it would be ok and left it at that. Enjoying the temp. when I looked over to see a motorcycle on the left of the lane. The guy on the back asked if I would come over and talk to them. I thought it was an official and that I was in trouble for something. I couldn’t imagine what it was for. There were a few people in front of me but I was in no way drafting. Then he asked me a question and I realized it was the media. I was relieved and talked to them for a bit. Then was on my way again. As I was looking at the hill in the distance I saw someone on the course on what looked like a mountain bike. I thought “how do you get here on a mountain bike?” Then I realized that it was Dick and Rick Hoyt. Feeling inspired at how hard Dick was working to get up that hill, I just told them they were great and kept going. Almost in tears, I told myself to pull it together and get going. At about mile 40 a slight wind kicked up. Not really a big deal but I felt myself slow down. Then I thought of Brian and Nancy (at Kona) and realized this was nothing. I also realized that I don’t feel the need to do an Ironman because on the far out chance that I may qualify for Kona, I would feel obligated to go and I don’t think I really want to do that. I’ll decide that one later. So as I come to the end of the bike and having watched my average drop while not really feeling overworked or any good reason for it I am beginning to feel a bit disappointed. Which is where the first sentence of the report comes from. I guess I just know I could have done better and it bothers me. So into T2, I get off my bike and hand it to another wonderful volunteer to rack for me. I feel so free, running in bare feet, no bike to worry about anymore, the air is warm. I look for my run bag and do not see it, then, right before my eyes it appears in the hands of another volunteer. Did I run by it and she realized and grabbed it for me or did she know I was coming and have it ready. I’m really not sure but it worked. So off I was to the tent again. I dump my bag and as I put on my socks and shoes, I here the word sunscreen on the other side of the tent. I holler “yes please” and magically someone is applying sunscreen to my shoulders. I feel so pampered. (How ironic that I chose to read The Red Tent for my travel book) She hands me my water bottle and gently pushes me towards the door. I take a minute to walk towards the run start as I drink my water. A little hesitant to leave this transition area where my wish is there command. Where they do what needs done with out being asked. Then I hear a spectator cheer me on and I realize I am alone and they will not run for me, so run I must. On goes my visor and I am off for the run. I see my support crew. Will, Uncle Al and friends. I tell them of my flat and down the road I go. I see Kathy on her way in as I go out. I holler and wave. My legs transition well and I realize that the perfect temp. on the bike may not be perfect for the run. So when I see sponges at the aid station, I decide to make them a part of my uniform for the remainder of the race. Up the causeway I go for the first of four times. I am determined not to walk at least the first two times. Down I go, hoping to get some momentum going to the pace I hope to hold. I am about 15 seconds behind the pace I want. Then I see an amputee sitting on the curb drying his leg and I am back to being “just happy to be here”. So on I go, not really able to get to the pace I want but well under my worse case goal. As I get close to the end of my first loop, Will says that Karen is only about 100 yards in front of me. For a couple of seconds I think I will pick it up and catch her so I can give her a “you go girl” shout before she finishes. Then I think, that’s not going to happen so I slow down again. Around the turn I go to loop two and feel confident that I will make it. Not that I was concerned but you just never know. My last trip over the causeway, I hardly look up to see how far it is to the top, it doesn’t matter, I will not walk. Then I see Rick (our names are on our numbers) in a wheel chair, working hard. I tell him he’s doing great and on I go. It’s not far now, just under two miles as I head down the other side, I am in my own world enjoying the view when I hear an “on your left” here comes Rick. Had I not seen how hard he was working on the way up I may think “no fair” but I just think how great it is that he is out here at all. As I head in the last hundred yards my girls are waiting to cheer me in. Then there is Will on the other side. Sooo glad to be done. Not the time I had hoped for but still better than my qualifying time, so can I really complain.

Yes, I have complained, feeling like I didn’t take full advantage of the opportunity. I’m not really sure what happened on the bike but in the end it doesn’t really matter. I love this sport and have to remind myself that being able to participate in it is what really matters.

70.3 World’s Half Ironman Race Report: Kathy Morrisson

This report should actually start on Sunday, July 5 when I participated in my first Half Ironman at Lake Stevens. At Lake Stevens, I finished fourth in my age division which earned me a slot to the 70.3 Ironman World Championship in Clearwater, Florida. By paying my race fee on the spot at Lake Stevens with Karen Nolting and Michelle Fjetland, I accepted that slot.

So fast forward to November 4 when Karen, Michelle, Michelle’s husband Will and I left Seattle for Clearwater, Florida. We spent the next few days trying out ocean swimming, getting our bikes, doing some easy training, organizing our tri stuff and sightseeing.

Race day was Saturday, November 8. We got up early and walked to the race venue. We had already racked our bikes and put our race bags onto the hooks the day before. The only thing we could do on race morning was to go to our bike to check tires and to add fluids and nutrition. Nothing could be on the ground at our bikes everything was in race bags hanging in a second transition area.

I went to my bike and asked one of the bike technicians to fill up my tires. He had trouble with the extender so referred me to the bike tech tent. The bike tent technician had no problem with the extender BUT did break the valve screw off the second tire but said it would not be a big deal. But as soon as he took the pump off, the tube deflated, so he changed my tire. So with that all fixed, I re-racked my bike and left transition.

As I was leaving transitition, I ran into my Uncle Al who had come from Seattle to watch me. He has friends that come to the Clearwater area in the winter and they invited him down to visit and watch the race. One of his friends, Mona had done the race the year before and was great to talk to prior to the event. Uncle Al has always been a big support person through out my life so it was great to have him there.

Karen was the first of us to start, so after meeting up she took off for her start. Michelle and I went down to the water with our support crew and watched the pro men and women start. Then we watched Karen’s group start and then I warmed up in the water.

Before I knew it, it was time for me to get in my swim corral. My corral slowly moved up through a series of corrals until we were at the start line. We had a few seconds to walk to the water and get wet again then we went back onto the beach for the start. Besides the count down by the announcer, a loud cannon goes off at the start of each swim wave. I decided to start on the outside as I do not like to be hit or get into a big group.

So off went the cannon and I was running into the water as far as I could until it was deep enough to swim. It was a very polite crowd and I settled right into my stroke. After all my concern about swimming in the ocean and in a large group, I have to say the swim went off without any problems. There were a few rollers in the middle of the course, going out and coming in but they were fairly easy to deal with. Coming out of the water was a big relief after so much worry. I then ran up the beach through the shower. I was thrown onto my back and two girls grabbed my ankles and pulled off my wetsuit. Someone else grabbed me by hand and pulled me up, handed me my wetsuit and I was off to get my blue bike bag.

I grabbed my blue bike bag, ran into the changing tent and had a volunteer asking me if I needed any help, handing me water and taking care of putting my wetsuit and goggles into the bag. Then I was off to find my bike.

Out of the bike transition and onto the course went well. I think this is the first race that there was not someone yelling to mount. We just went to a line and got on. The ride is one loop of 56 miles of city riding. The entire course is marked with orange cones about 4-5 feet apart from each other. We had an entire lane to ourselves. It seemed that the entire Florida police force was out directing traffic. If I was a resident in the area, it would have been a good day to stay home! The ride was warm but not uncomfortable.

The course is fairly flat but you do start by going over a Causeway (bridge to us) that is a little bit of a climb. They advertise it as a 12% grade but it did not seem very steep and was an easy climb. During the race, I was happy to find some other slight hills. I was with a rider from Colorado (Jodi) most of the bike race and could pass her on the hills. She claimed that they found every hill in Florida. Boy I just love hills!

During the ride, big groups of mostly men would go by (drafting like crazy), they were kind of scary but also exciting to have go by. I did not even try to go with them just stayed in my zone. I even made it through a water exchange with one of those big groups- quite an experience for someone new to the bottle exchange on the fly.

Jodi and I rode all the way into Clearwater together. Sometimes her in front and other times I was in front. We did have a girl riding a pink bike with pink rims around us. At one time I said to Jodi, as one of us was passing the other, that it just did not seem right to let her beat us. She laughed in agrement and we both made it our mission to keep Miss Pink behind us.

Coming into transition, I had both Jodi and Miss Pink behind me, though Jodi got off the bike right after me. Again there was no one yelling dismount, just a line and our desire to get the heck off the bike. I have to say the bike went smoothly- I did well on my drinking (3 bottles in 2 ½ hours), the salt tablets went down well though note to self, do not put them in your bento box on their own- they get kind of messy) and even got in 2 gels and 2 powerbars.

After grabbing the wrong color bag for run transition, taking 2 steps and realizing it, I was off to the changing tent to throw on my running shoes. Again a volunteer met me at the tent and took care of m bike gear, got sunscreen on me and handed me water.

I heard Jodi yell go get ‘em Kathy as I left the tent. It was getting warm so I decided to take a nice smooth pace that felt slightly uncomfortable and see what happened. By the time I hit the first aid station at ½ mile I was really hot and ready to drink and pour water over my head. They also had lots of wet, cold sponges to use and I happily grapped those too. (But I did make the mistake of also getting water in my shoes so got to slosh my way around the course.)

The first two miles is spent getting to the Causeway, going over it and down it. This is on pavement out in the open sun, the next mile is road and then onto a trail and through a neighborhood. Then you are going back to the Causeway- over and down again for a 3 mile loop. This loop is done twice. While I am not a big fan of loops, this worked out great for me mentally to break up 3 miles out, 3 miles back and then repeat.

I used every aid station, Gatorade for my mouth and water for my head and sponges at every station. (Of course in true Morrisson fashion some of the Gatorade ended up on my body too). I could really tell that the water and sponges were keeping me cool as right before each station, I would start to feel hot again, then fine after. I saw Karen and Michelle during the run as there is so much looping. It was great to get to see them and know that all was going well for them. I saw my Uncle and Will when I was coming back on loop 1.

At about mile 5.5 (and 11) they had a sign set up and would put your number and name on it plus some positive comment. I missed my name the first time through but the second time it read “907 K. Morrisson Good Job”. I have no idea why but that was really cool. About the same time I saw the Hoyts coming in on the bike. Both of these things gave me the push I need for those last few miles.

With about ¾ mile or less left, I saw my Uncle and he said I had 7 minutes to go under 5 hours. My goal was 5 hours so I picked it up to what felt like pretty fast clip. Must have looked like it to the spectators cause I got lots of calls of “looking good”. Before I knew it I was rounding the corners and could see the Ironman arch and then the finish line. I was finished.

In the end, I finished at 4:57… 29^th out of 67 in my age group. I was happy with my race- things had gone smoothly and I was done.

I have to say that training for this event from July to November was a very draining experience. You must remember that I started training in January for Lake Stevens and a Marathon. I did take a week off after Lake Stevens but the training did get to me. I did hit every workout on my plan. I did not always hit the intensity listed but I did make it happen. I am very thankful for the opportunity to compete at 70.3 Worlds. I am thankful that I got to train with Karen and Michelle and have this experience with them. And I am thankful for the support of family, friends and RTB… and Patty’s fast wheels and helmet.

I got to be treated like a pro for a day. You cannot beat that!

Race Day - Florida Time: 1:31PM

Michelle is indeed across the finish line. With a flat and everything - 5:28. WELL DONE.

Race Day - Florida Time: 1:27PM

Just got off the phone with Kathy - she sounds great - very happy. said the water was beautiful and calm - some boat waves to deal with but no big swells. The bike was flat and fast. She was worried she might be going to hard and fast, but never really felt like she'd overdone it. Large groups of guys would go by on the bike making her hang on for dear life.

The run was hot hot hot. She kept breaking it down into 3 mile segments - and heard from Uncle Al with 3/4 mile to got that she if she moved it, she'd make it under 5 hours. Job done. Way to be motivating, Uncle Al!

Karen looking happy from afar - but haven't heard anything from her yet. I'm sure they'll call again. Michelle might be across the line....

Race Day - Florida Time: 1:13PM

Just heard from Michelle's husband, Will, that she's about to finish. She had a flat on the bike - that's some bad luck....ugh.....

Race Day - Florida Time: 12:48PM

Matt just off the phone with Kathy. Said she sounded great - very happy to be done. Run course VERY hot. So proud of our girls!

Race Day - Florida Time: 12:48PM

Kathy Across the finish line too!! 4:57....Dang that's fast!!!! Michelle not far behind!!

Race Day - Florida Time: 12:29 PM

Karen is across the finish line - 5:24. CONGRATULATIONS!!!

Race Day - Florida Time: 12:24PM

All 3 girls are out on the run...... they turned in some RIPPING bike splits!!!

Water like glass

Race Day - Florida Time: 8:19AM

Kathy's out of the water..... stellar 33 min swim.

Race Day - Florida Time: 8:16AM

Karen is out of the water. Supposedly its super calm... great conditions.

Race Day

Worlds is underway. You can check the progress of the girls at www.ironmanlive.com.

Go to athlete tracking and type in their last names for splits

Michelle Fjetland
Kathy Morrisson
Karen Nolting

All of the them are in the water as I type this. Updates from us through the morning.

Race Prep - 11 hours till race start

Karen, Michelle and I had to prepare our gear bags for the bike and run and put our bike into transition. The only thing we can go to tomorrow is go to our bike to put on liquids and nutrition. So it was a little scary putting together our bike and run bags knowing if you forget something too bad. We went to the transition area in the late afternoon and were personally walked through the transition area to our bike racks and then to where we hang our run and bike bags. This is a clean transition meaning that we cannot have anything on the ground at our bike- it is either attached to your bike or in your bag. When we come out of the swim we will go get our bike gear bag and go to the changing tent to gear up and then go to our bike. When we come in on our bike, someone will rack our bike for us- yahoo! and then we go get our run gear bag, go to the changing tent and then go run. So we are thinking transition will not be fast. They want us to tie up our bags before leaving it too. So much for all that Lake Meridian training :).

So here we sit one night before the race. I am feeling like the country bumkin in the big city with all the big lights and sights. Everyone looks like a pro and I feel like I look like me (that is probably a good thing to feel like). It will be an honor to line up with some fast 70.3 racers... and I know all three of us will work hard to have our best race.

Kathy

Tomorrow is Half Ironman Worlds....

....and the girls are in full swing getting ready. Dropped their gear off at Transition....finishing up their final race prep. Wishing you 3 a GREAT race tomorrow!!! GO GET EM!!

News from Florida

Our 3 Half Ironman Worlds Qualifiers - Michelle Fjetland, Kathy Morrisson, and Karen Nolting, are settled in at Clearwater, Florida. They've taken on some ocean swims, restaurants, etc.

This from Kathy yesterday:

Michelle, Karen and I went out and tried out the ocean. The flag had changed from green (meaning mellow waves) to yellow (meaning medium waves)... but being true tuff RTBers trained by the best swim coaches triathlon has to offer - we went for it. And we survived. It was hard to get any timing down on the way out with the swells. You would get going and hit a wave, then a dip and feel like you are swimming in the air, then get hit again. Going across was bouncy and then coming in was piece of cake. We spent about 25 minutes in the water and feel like we had a successful swim. Tomorrow we will go to a swim clinic and spin out our legs on the bikes....

This evening we watched the dolphins from our room and the sunset. Then off to dinner with Uncle Al.

We'll report more news and pics as we get them!

RTB Looks ahead to 2009

Submitted by Patty Swedberg.....

What in the world is going on around here? I drove by the same gas station 4 times in the last 2 days and EVERY time gas was cheaper. If I had waited to fill my tank today instead of Tuesday, I would have saved $5.60. On the other hand, I'm hearing from different team members - my friends - that they've been laid off - or have postponed their retirements - or are asking their kids to reconsider which college to go to.

I am no economist. I don't understand the intricacies of what's happening in our economy, so I rely on the people around me whom I trust and who really DO understand all this. And they're telling me that it's going to get rougher before it gets better. We're all going to feel the strain and ugliness of our world's current economy.

I had the privilege of speaking to a Rotary group last week. And as I prepared, I found myself wrestling not with a presentation but with the direction and responsibility of Raise the Bar in 2009.

I told the Rotarians that I am a businesswoman who owns a non-essential Business. This is absolutely true. The world would not crumble if Raise the Bar folded. The world does not rely on triathletes racing around. And anyway, people would still be able to swim/bike/run if they wanted to without RTB complicating things. They could still train together, and enter races without RTB behind them. No snazzy blue/green uniforms maybe, but participate nonetheless.

Well.... while I do believe that RTB isn't essential, I in no way think of it as unimportant. I used to... I used to think my work and this business was pretty fluffy and insignificant. But over the years that we've been raising the bar, athletes have been sharing their experiences with us - and they are powerful.....

"My #1 favorite moment of the race wasn't the finish line. It was when I came through the park for my second loop on the run and heard a thunderous cheer and what sounded like all 131 members of the team yelling my name - I have never felt so amazing in my life as I ran through the yelling mob and someone stuck out their hand for a high five. I felt like a rockstar and nothing can take away that feeling Not my time, not my frustration of having to walk my bike up a hill, not my frustration at not being able to run....nothing!" -TM, 40.

"When I dealt with my fears about doing a triathlon, a stronger person came out the other side. A more confident, assured person. And that person didn't just become a better triathlete - I became a better mom and wife and employee too." - TN, 35

"I imagined Raise the Bar not being around anymore. And I realized it would be a real loss - I would miss it and the connections I've made with other athletes and friends because of it" AM, 50

There are many more of these little testimonies that I've stashed away that speak to the power of participating in triathlon and being part of this team. And so it makes me ask an important question of myself and this business. If I listen to my teammates and believe that their lives (like my own) really are a little bit better because of the sport, then don't I have the responsibility, really, to make it affordable for all of us to participate in this non-essential, recreational past time?

So Kathy and I and those smart folks that we trust to help us have rolled up our sleeves and are making some real progress this fall on ways to make next year a little easier on all of us. Being on the team in 2009 is going to cost less. Getting into a uniform and entering races is going to cost less. And while we might not be able to give you as much free stuff, we are going to introduce some nice new benefits. What benefits? Well, feel free to ask us when you see us, but don't look for the ideas online just yet. We're refining!

I don't take enough opportunities to tell the RTB members - our extended family - just how much your companionship means. I know I can speak for Kathy too - our lives are richer for being a part of this community, and we're very grateful for it and for you.

Now go outside and get sweaty - as far as I can tell, that's still free!

Warmly - Patty

Nancy Larson's Kona Ironman Race Report

What a Day!!! My goal was just to finish…finish I did!!!

Swim

The long ocean swim was just like my mind and body remembered I had plenty of time to mull over how far I had come to this day as fifty-seven old woman facing the biggest physical challenge of my life.

I seeded myself to far to the right and swam to the wrong buoy so I missed out in the group swim “Darn it” I missed out on all the fun, being kicked, ran over and knocked in the head, I love that combat swimming so, my swim was uneventful and long….

Finally I reach the open showers since Public nudity is prohibited it was hard to get in the nook and crannies. Off to change into my Biking gear, no problem there…out to bike.

Bike

Took with off with nice and easy pace for about 28 miles, this is not so bad, that lasted about 10 minutes, then hell broke loose wind started up it was blowing from the side, front and back, It was very hard to keep my straight and then I receive a gust of wind that sent me flying into the incoming lane on my front tire and scarring the gal behind me. I got control of my bike and wishing I didn’t use my racing wheels. I finally reach the mile 60 and pick up by feed bag, I had peanut butter sandwich, It tasted so good, Off I went with the wind to my back, This feel great…..I’m going to make up some time, it lasted only 5 minutes.. Wind turned to front and I had head wind for the rest of race. About mile 75 my feet started hurting, no big deal, just take a little pressure off them for a while, It just got worse, it was so painful, I didn’t think I could make it until this gal came by ask me how are you doing, I told her the problem, she said, you are going to have get off your bike for few minute, “it will pay off in long run”. It did help for a while, it did get me through to end of the most brutal bike ride I ever been on. Heading toward town there was Brad!! he was running along the road with a” backpack” he told me you are my hero Nancy! I did have the heart to say “I’m not going out on the run, I can’t, feel my feet”. There just no way I could go out on the run ...”no way”... well… things change when you in changing tent, Gal came over to help me change, I told her I’m not going out on the run, she look me straight into my eyes and said you look good and I would regret not going out, she said you can do this! Even if you have to walk, you can do this!!!!! You have the time. While she was talking to me she was message my feet with Vaseline then proceeded to put my sock and shoe on and then she kick me out

Run

I started walking and hoping to get some feeling back in my feet and has I was walking

I was telling myself I can do this!!! I can do this!!! just stay focus on the finishing line I came around corner heading out for the run there was, Tracy and Sam , it was so good to see them, I painfully, had to tell them I ’m going to be walking for a while to get some feeling back into my feet. So I walk for about 1.5 miles there was my husband and Uncle George I told them I may have to walk more than running They looked so concern for me, I just couldn’t have them watch me walk away, so I started to run, until they were out of site, I did his until I ran into a 68 year old man name Chuck 10 time IM, he ask how I was doing, told him about my hurting feet, so we partnered up and started out on our walk/run journey. There was Athlete that just completed the IM cheering us on as we were making our way out to the Energy Lab, It made us feel encourage about our long journey out to Lab, so we made goals to walk to one cone and run to one cone, It work great…. I’m so, glad I ran into Chuck, it got really dark out there and it could have been very lonely. We walk/ran to mile 18 the Energy lab turn around , by then Chuck ask me how my feet were, I said they don’t hurt any more, because I can’t feel them!!! “I Ask Chuck of his feet, he said just tried. At this time, we new we were going to make it”, so we started to pick up our pace, which was good because I started to get a diaper rash and it was starting hurt!!!! As we headed toward town you could hear the crowds, so your pace and heart rate quickens. (“You are going to finish”) we came around to finish line and what a crowd we had! They were clapping and cheer us on and telling us, that’s how you do it! with team work. It was the happiest day of my life to go across the finish line. YOU DID IT……all through the race I telling myself” I WILL NEVER DO THIS AGAIN”, Now ask me again, If I get the another chance I would do it in a heart beat!!!

To me Ironman is a level playing field in terms of the physical. Yes, some of us are very slow, and it’s people like us who make people fast, but we’re all prepared in our own way. But what is very different is how we are and how we handle the obstacles that come our way, Yes, it sucks and yes, it hurts, but how do you get to the other side of what is put in front out?

I think some of the tough times in these events have made me realize my boundaries. My limitations are so beyond what I thought they were... I’ve learned patience. And I’ve learned to appreciate me!

I would like to thank the gal in changing tent for kicking me out of the tent and to Chuck who gave me courage to finish.

RTB Ironman in the News

Check out these links for some ink or shout outs about RTB athletes. (You have to watch to the very, very end of the second one to hear that one)

http://blogs.thenewstribune.com/adventure/?cat=1035

http://www.king5.com/video/eveningmagazine-index.html?nvid=292476

Brian's Ironman World Championship Race Report

“…and the home of the braaaaaaaave.” BOOM!!! Not more than 1 second following the finish of the national anthem, the cannon fired and the pros were off. I gave Nancy a hug and we swam over to our preferred starting spots. As I was swimming up to the starting line, I noticed a few scuba divers capturing a few underwater shots of the athletes treading water awaiting the start. After a few more moments and without any warning the cannon fired again. I started my watch, put my head down and began the hardest race of my life.

The Swim

I seeded myself about a four rows back from the front of the pack. I tried to get to the far left as the course is a clock-wise swim and I wanted to be on the outside, but everyone else had the same idea so I settled for a middle-of-the-pack location. My choices suited me fine and I felt comfortable during the whole of the swim. Compared to CdA, everyone seemed to swim a lot straighter and, when things got really tight, no one seemed to lose their cool. The cool blue salt water felt great. I saw fish and coral and white sand beneath me. The sea swells were minimal. It was sometimes hard to see the bouys when at the bottom of the swell, but I quickly adjusted the timing of my sighting to the swell peaks. At the turnaround point a 50-ft boat was parked at the inside of the turn and I could see spectators looking at us, grinning and pointing, through glass windows of the boat and enjoying their choice location. Coming back toward the pier with a hundred yards to go I relaxed and let the feet in front of me pull me in.

T1

I quickly showered and doffed my skinsuit and pulled on my trisuit. I struggled with the suit for a while as the upper half got twisted with itself. Note to self: I’m going with a two piece next year. I ran past the aid station hoping to get some more sunscreen (I applied some prerace), but the line was too long. I elected to skip it in hopes that there might be something out on the course. Hurrying over to my bike I satisfactorily noted that it was not the last one on the rack. I grabbed my bike and I was off.

The Bike

From the beginning, my plan was to actually hit it a little harder than I had at CdA. I just wanted to experiment a little and perhaps learn a few lessons first hand. I always heard, “don’t go out too hard!” Well, I wasn’t convinced I fully knew what “too hard” was. I wasn’t planning to go anaerobic or anything, I just wanted to put a consistent load on the legs and see how they faired at the end of the day. After tooling around Kona on a few fast roads, the course led us out the infamous Queen Ka’ahumanu (Queen K) highway.

I had noted earlier in the week after having driven the course out to the turnaround point at Hawi how absolutely mind-numbing this long highway is. There are few major landmarks along the road. Vast black lava fields hug the road’s edge for miles and there are several mild rollers along the way before the road turns and begins the roughly 15-mile graduated climb toward Hawi. From some perspectives, the lava fields look like they belong on some alien planet rather than a tropical island here on Earth.

So pedaling down this endearing oasis-like road (please re-read previous paragraph if you’ve missed the subtle sarcasm), I find myself in a long chain of cyclists. Thus far, I’ve ridden 7 miles and I’ve already emptied my bottle of water (my other bottle has my CarboPro 1200 mix) and I’m desperately looking for the first feed station for some more water. Not long thereafter I approach the first feed station. The water happened to be at the end of the feed zone. I reach my arm out to grab some water, but the guy right in front of me takes the last bottle! Crap! I looked back and the volunteers were quickly trying to fill new bottles of water and failing to keep up with the pace of all the riders seeking water. No one wanted the Gatorade at that point after just having finished a salty swim. So I had to go dry for another five miles.

The next several aid stations had water and I started drinking heavily, grabbing water at nearly every station. I mentioned that I was in a large group of cyclists. Looking up the road, there were cyclists as far as the eye could see. Just about then I heard a motorcycle slowly pass me. It was a course official and she flashed a red card to a girl a few spots in front of me. Drafting is not allowed and you are required to ride no less than four bike lengths from the person in front of you. Well apparently she was drafting. The red card meant that she had to report to the penalty tent and suffer a four minute penalty (the penalty doesn’t really sound that bad when you find out you get to rest for four minutes in a shaded area). Well when we passed the penalty tent at mile 35, the tent was FULL of people penalized for drafting. The officials were serious about drafting and they definitely cracked down.

At about mile 45 I began my ascent up to Hawi. The climb wasn’t too bad. But I began to notice that the clothes of everyone around me were caked with salt. I hadn’t taken any salt tabs up to this point since I felt I had a few grams still in me from the swim. However, that did start to get me thinking that I had already drunk a lot of water and, as of yet, I hadn’t any urge to pee. No more time to dwell on this now--must climb hills.

At about mile 55 the pros started to come back after having made their turnaround at Hawi. I was enjoying watching Torbjorn and others when all of a sudden a huge gust of wind nearly took me off the road! Holy hell! My knuckles turned white as I gave my handlebars a death grip. I noticed that the pros, too, were out of their aero position as they were descending due to the wind gusts. The wind gusts continued for five very long miles before I reached the turnaround. It was at the turnaround that I started to take the salt tablets because some new muscle I never knew existed in my inner thigh region locked up in a cramp. The salt eventually kicked in and the cramps went away.

On the way back down the hills the wind gusts continued and I hoped that Nancy would fare well once she got here. People were blowing all over the road! Legendary winds indeed!

Back on to the Queen K highway at about mile 75, the gusts of wind were more mild but were nonetheless relentless. But what concerned me more at this point was that even though I was only at mile 75, my body was acting like it was mile 95. My quads began to feel tired from having worked a little too hard earlier in the ride and from tensing up throughout the wind gusts at Hawi. Mile seventy-five was a turning point in the race for me. From this point on, I was no longer racing for time. I was no longer racing to beat the person in front of me. I was now just trying to get my sore ass to the finish line to get that damn finishing medal around my neck.

So I shifted down to my small ring and just spun a nice easy cadence. A man with the numbers 60 on his left calf passed me. A woman with a 55 on her calf passed me. And my friends, those were not race numbers. And so that continued to the century mark of the bike portion of the race. All the people that controlled their pace earlier in the race were now easily riding past me with strength still in their legs. I have now learned my lesson about going out too hard early on the bike.

At mile 100, my legs began to awaken so I shifted up and increased my pace. But I did so with caution. I still hadn’t had any urge to pee. I continued to drink all I could and continued with the salt tabs. Finally rolling into town I saw Tracy, Sam and Brad and was pretty psyched to be off this bike.

T2

It was here that I finally forced myself to urinate. Feeling a sense of accomplishment with this trivial task I was ready to take on the world. It was “Go Time!”

The Run

Well, “go time” lasted for about one mile. After one mile I had to slow my pace to get my heart rate down. It was at this point that I noticed the searing heat and humidity. It was also here that my quads started a very persistent conversation with me. I slowed even further at mile 3 and started to walk through each feed station (at one mile intervals) so as to fully get the water and nutrition I desperately needed. Many athletes were walking at this point. It was hot! I slowly plodded past most and gained only a few spots over the next several miles.

At mile 11 the course headed out of the village of Kona and, again, out the Queen K highway. My quads raised the conversation level to a scream. I was very disheartened to know how far I still had to go with so much pain. And, as if to pour salt into my wound, no singular cloud would, for even a brief moment, blot out the intensity of the searing sun.

But a distant commotion caught my attention and briefly helped me to focus on something other than my misery. The media helicopter flew overhead and a few motorcycles were coming the opposite way. I knew that the male winner had already finished the race so I knew that this could only be the female leader. Sure enough, Chrissie Wellington comes racing past, smiling, looking like she’s running a 5K. But even better I look on the horizon and I see a huge white form coming my way. It’s Torbjorn Sindballe. Chrissie has passed him and from the look on his face he is in a world of hurt. Well, misery loves company. I took satisfaction in this and continued on my way.

At this point in the race my singular goal was to finish before dark. This meant I had to be finished in an hour. I was at mile 20 and my body was telling me it was done. Nearly at the very pit of despair along this long lonely road, I hear from afar: “You are looking great!” As though an angel had been sent down from heaven in the form of Brad Williams, Brad Williams was there, standing on the side of the road! What a welcome surprise. Brad made conversation and jogged along side me. This was both comforting and disturbing. I mean I deeply appreciated Brad’s company, but knowing that I was running as fast as I could as Brad Williams easily jogged beside me making conversation assured me that I indeed was in the ninth circle of Dante’s hell.

The Finish

The rest is history. I ran my last “free” mile on complete adrenaline. I found my seven-minute mile pace and flew by several unsuspecting souls. I was smiling from ear to ear. The more I smiled the more the crowds cheered. I dashed down the final hill in town that leads to Ali’i Drive and made the final turn. The last few hundred yards along Ali’i Drive were electrifying. I could distinctly smell the cool ocean breeze and I could see the waters from which this whole ordeal began only eleven hours and eighteen minutes ago. I looked into the sunburned faces of the cheering spectators and I could see reflections of the weariness that consumed me. I was the only athlete in the final hundred yards and I had the crowd of cheering fans all to myself. Going into the final chute I cheered along with the crowd and gave high fives. I would have kissed babies if someone were to shove them in my general direction. I crossed the finish line and threw my arms in the air. In this brief moment there was no pain. There was no fatigue. There was only light and sound. And there were the words than hung in the air, “You are an IRONMAN!”

I then made a beeline for the pizza.