I wish I were older... by Alissa Anderson (Federal Escape Olympic)

the picture is of me doing an instant replay of the jaw drop for Jen Oldright

I wish I were older...

just one year older. Then I would have placed 5th out of 13 in my age group at the Federal Escape Olympic Triathlon (July 26, 2008). Or better yet I wish I were 5 years younger. Then I would have placed 2nd out of 11; and I would have fewer wrinkles too. Instead I'm 34, and I placed 7th out of 8 in my age group. Ouch! Next to last! The top three female finishers just happened to be in MY age group, along with some other really fast people. If only, if only...

Wait, let me start my race report over again.

The Federal Escape Olympic Tri was my "A" race this season. I started training for it 6 mo. ago; and then all of a sudden I realized that it was here and I was actually going to be pushing myself as hard as I could for almost 3 hours straight. All throughout my training I really enjoyed the process, and I was confident I could complete the race because I had put in my training time. I knew that if I could go for a three hour training ride, I could finish the race. As the race got closer though, I started realizing just how hard it would be, and that just finishing wasn't enough for me. I started doubting my ability to keep myself at my limits for that long, but I knew that if I didn't I would be disappointed with myself. Training for triathlon is strange, because you never practice the whole thing at once. I think the most my plan ever had me ride in zones 4-5a consecutively was 35 minutes. I started wondering "How can I keep that effort up for another hour, and swim and run too?" In the end I just had to trust that the professionals know what they are talking about and trust that my plan would work.

The week leading up to the race was great (gotta love the taper). Friday night I dropped my kids off with friends, and Erik (my husband) and I enjoyed a nice dinner at The Cheesecake Factory. I really didn't feel that nervous (not nearly as nervous as I did before my first race this season). I was amazed actually at how calm I felt and how ready I was to do the race. Unfortunately my brain wouldn't shut off, and I didn't sleep a wink that night! At least I knew from experience (yes it's happened to me before) that I can still race well when I'm low on sleep.

Got to Five Mile Lake at 6am and was able to snag an end rack. Had plenty of time to set up, warm up and probably drive Michelle F. crazy with my many questions (I tend to over-think everything). We finally lined up for the beach start at around 7:45am and I was looking forward to starting the race so that I could start taking it moment by moment, instead of trying to resist the urge to run through the entire race mentally over and over and over again. I made some comment to Michelle about not knowing how to pace myself for the swim as I'd never raced this distance before, and the girl next to me overheard me and said "You know, Triathlon is one of those sports that you can only truly learn by race experience."

The swim went well. I tried to stay relaxed and push to the point where I was "comfortably uncomfortable". The second lap of the .9 mile swim actually felt better than the first. My official time was 27:28.9, but I've been told by fellow athletes who timed their swim that the official times are shy by two minutes; so technically it took me 29:28.9. Still, I was under my 30 minute goal; so that's great.

My transition went very smoothly, but as I was hastily positioning my bike at the mount line I tipped it over and almost fell on top of it. That was kind of embarrassing! A volunteer asked if I was ok and I said "Yes, I just hope my bike's ok!" (It's fine by the way.) As I headed out on the bike I had no idea how I had done on the swim (didn't want to drown my Garmin--maybe I should invest in a cheap waterproof watch) and I really didn't know how I would do on the bike either. The first five minutes of the bike seemed really hard after swimming for thirty minutes. I made myself choke down a gu and some water because I knew I'd need it; then I got into aero and got to work.

I was afraid to look at my time, but finally decided to check it after the first of four 5.83 mile laps. I was pleasantly surprised to see that I had completed it in less than 20 minutes! Checked again after my second lap:less than 40 minutes. The third lap would be the test, as I had never raced more that 14 miles before. I actually felt stronger on the third lap, and as I passed the park I checked my time again: 55 minutes and change! If I kept this pace up I could finish in under 1:20 (something I hadn't thought possible before the race)! As I passed Erik I yelled "One more lap!!!" I was ecstatic! I knew by how I felt that I could keep going strong and I knew I would be able to meet my time goal. I had a big ol' smile pasted on my face! As I hit one of the slight uphill portions on the course I started chanting "Last lap, last lap, last lap" audibly (luckily no one was nearby at the moment) and then decided I'd better stop chanting and conserve my energy. I checked my time when I was about a mile from the park and I was still eight minutes under 1:20. I doubled my efforts and told myself happily "Eight minutes!" almost in disbelief. As I neared the entrance to the park I couldn't help but exclaim "Yes!" with a HUGE grin on my face as I noticed a time of 1:15 something. Official bike time: 1:16:38.1

T2 went just as smoothly as T1 (both took about 1:08) and as I started out on the run I told Erik, "As far as I'm concerned my race is over; I'm so excited about my bike time, now all I have to do is go run 6 miles!" I don't know if he understood what I said but I think he knew I was happy and he cheered me on. Running after biking feels so hard at first, but within 5 minutes I was feeling like I had settled in. I had a gu and water and decided to take the first lap a little conservatively. Checked my time after the first lap and knew that I would surpass my goal for the race. Started my second lap with a big smile and a light heart, and told myself it was time to take it up a notch. Soon after I heard someone yell "Alissa Anderson, you are a superstar!!" It was Jen Oldright passing me on her bike in the sprint distance race. What an encouraging thing to hear from a great friend!

As I entered the park I gave it all I had. I couldn't stop smiling! I crossed the finish line and the announcer called out my time "2:37:42". My jaw dropped, "2:37?" I yelled to her! "Yep, 2:37" she said. I was stunned. I had done better than I had even dared to hope! My "reasonable" goal had been 2:50, but I had started to doubt that it was reasonable as the race approached. My secret goal that I had only shared with Erik was 2:44. I had blown both my goals away and I was on cloud 9!

I've been on cloud nine since; until I looked at the posted results tonight. 7th out of 8 in my age group; second to last place? You've got to be kidding me! 6 months of training and far surpassed goals and I land in the bottom of my age group? I knew that Olympic distance races brought out more competitive athletes, but I had hoped to land more in the middle of my age group.

Luckily I just wrote this race report which helped to remind me how awesome I felt after the race, how well everything went, and how proud of my hard work and the results thereof I should be (due in no small part to the grace of God and the support of my family). How blessed I am; and how blessed we all are to be a part of Raise the Bar. It was awesome to race and visit with other RTB members. And congratulations are in order to all who raced, but especially those who placed: Michelle Fjetland, 1st in her age group; Phil Spencer, 1st age group, third overall; Kelly Richards, 3rd age group; Svetlana Vasiliev, 1st age group, 2nd overall (sprint distance). Sorry if I missed anyone--these are the teammates I know of.

Oh, and I did place 26th out of 60 women, and 79th out of 126 combined, so that's not half bad!

It is so true that you really have to race to learn the sport of triathlon, so get out there and race; and have fun doing it!

Ann Sloan's Race Report From Desert Half Iron

Total Time….
Ok, this is first since I had several comments from people who wanted to see that first. 
383 137/146 F 20/23 W4044
SWIM 51:14 (lap 1 = 25.02, lap 2 = 25.43) Consisted little thing aren’t I…?
T1: 6:22
BIKE!!! 3:55:13 - MAN that course is hilly....
T2: 5:41
RUN 2:39:38
Total>7:38:06
Background….
This race was not in my original plan for the summer. A week before the race, a training buddy/friend (another Ann – Ann Judd) asked if I wanted to be her travel buddy July 4th weekend for Desert 1/2 Iron in Canada (http://www.outbackevents.ca/Desert%20Half%20Web%20Site/index.htm). She temps me more saying it's a chance to see part of CA's Ironman course.....of course she is only looking for a travel buddy, but I think....hummmmmm another 1/2 Iron?!?! I don't really want to not work out the entire weekend....wonder if it's sold out? My coach, kind of ok'd it if I SET NO time goal and I would treat it as training, since I just did Victoria and am planning on Troika. Well, the race wasn’t sold out….
Friday….
Ann J. picked me up at my house and we started the long drive to Osoyoos, BC. Pretty uneventful drive. I was already to claim my bottle of Jack at the boarder, but they didn’t even ask if we had any produce or alcohol – guess ‘normal’ triathletes don’t bring alcohol…ha. ….then we got there and drove the course. Oh my…the description of “An epic bike course, out and back, is on the most challenging part of the Ironman course up Richter pass to Cawston where you turn around and head up the back of the Richter Pass and then into Osoyoos’ was right on target. We went up, up, up the pass and then drove the ‘7 rollers’ also called the 7 Bitches by some. I don’t know if I’d really call them ‘rollers’, they were hills, yeah, the 7 ‘bitches’ fit. I kept telling myself, it’s ok, I can do this ~ Training!!! After driving the course we checked in to both the hotel and the race, ran into some other Seattle folks, then walked to dinner. I had a drink to ‘calm the nerves’; well that was my excuse that night. 
Saturday
We attempted to sleep in a bit but were up around 7AM. I sat on the balcony for a bit to wake up….it was just lovely!!! Looking out over the lake, pure heaven. Our plan for the day was breakfast, short spin on the bikes to check them out from the travel, drop the bikes off then relax before the race meeting.
WOW, I am SOOOOO glad we did the spin….we were almost done and I said to Ann, weird, the pavement feels funny, almost like I have a flat tire. Oh look, I do have a flat. Thank God it’s today and not race day. So here we go….I get to practice using a cartridge for the first time. Poor Ann J had to stand there helpless while I worked at getting my tire off, finding the hole, then checking the tire to get out what caused the puncture….success~ found the little thorn. Then waste one cartridge cause I had no idea what I was doing. Got the hang of it on the next cartridge…and wha~la….the tire was pumped. Sweet, now I understand why people have cartridges, not pumps. I still have my pump though…comfort. 

The race meeting was not as scary as most. Before the start they were playing Ironman Hawaii….so we watched that for a few minutes. The race director was very well organized. He had more porta potties than Victoria.  Very to the point….I liked that!

After dinner, the evening was spend sitting out on the balcony, enjoying my Jack&7UP, visualizing my race plan…and obsessing on Richter pass since that was in my line of sight…..I drew a happy face on each of my thighs, wrote CAN on one let and DO on the other. I wrote Steve’s name on one leg, and my mantra – POWER/PRIDE on the other leg. I was going to get this done!
RACE DAY
The joy of being close to the race site….we walked to the start. We arrived, filled my bento box and pumped my tires back up. We let the air out when we dropped them off for fear of the heat popping them. All set…visit the porta potty one last time and head to the beach. Did a quick warm up swim to get the feel…nice! Hopped out only to hear Racer 415 from Bonny Lake– your tire just popped, come back to transition….Whew, not my number but holy shit, if it was me…..I’d only have 15 minutes to change it, but I knew who the racer was…and felt bad for her.

Right after the announcement, standing on the beach all of the sudden I hear bagpipes….it was SO COOL. The bagpiper walked down the length of the beach playing. She passed me and I actually got choked up a bit. What a great way to start a race.

A few minutes later saw the Bonny Lake gal…..said wow that was fast on the tire change, she said the Bike Barn support crew already was working on it and told her they’d finish and to go have a GREAT swim. WOW – now that’s what I call support!

The men were off (under 55) …..then it was our turn all women, relays and over age 55 men
THE SWIM:
The swim was the most contact swim I have had. Got kicked a couple of times…but survived. Then got into my slow rhythm. Got to the first buoy. Then I heard this weird sound, almost like a motor boat. I stopped looked around and only saw this fellow in front of me. Then I heard the noise again, yep, it was him……strange breathing method. We stayed together pretty much the entire swim. That’s what happens when you swim one speed. At one point I saw another woman pop her head up and look around, I think she heard the ‘motor boat’ too.
Finally get to the beach and run around the buoy and get in for my second lap. My goggles had something in them and my eyes were stinging. I stopped a few times to adjust and then kept on going.

Got out of the water and hit my watch and laughed. Man, almost the same amount of time on the second lap and I pushed a few times! Boy am I consistent of what!

Headed to the super cool wetsuit strippers…yep, you pop down on the ground and they pull off your wetsuit! That is a heck of a lot easier than doing the bunny hop trying to get it off!
TIME: 51:14 (lap 1 = 25.02, lap 2 = 25.43)
Transition 1:
After the wetsuit strippers, you head through a tunnel and off to transition. Spayed myself with lots of sunscreen. Raise the Bar shirt, on – check, helmet on – check – shoes/socks on – check, sunglasses on – check, camel back on – check (yea I know I don’t really need it, but I like it.  ) As I headed out the Race Director’s wife added more sunscreen to me…. Just incase since I blinded her with my pale while Casper skin. 
THE BIKE:
Oh my, no sooner than I was on my bike then we hit a little hill to get out of town. I was thinking, I am already tired….and I know there are not too many people left behind me. Ok, I have 4 hours 30 minutes to get her done! Positive attitude and Ann J’s motto…patience. Then I hit the HWY……and started to really climb. I actually was feeling good and kind of giddy about climbing Richer at this point, I even passed a couple of folks…slowly mind you. Then I saw the photographer and gave him a hard time for being on a hill! As I was climbing I thought how lucky we are there are clouds today…then the sun decided to argue with me and came out from behind a cloud. Go away I said!! It must have heard me, cause it did go away for a bit. Up, Up, Up, I think 11 KM…..singing, the one verse I know of Helen Reddy’s I am Woman hear me roar and a silly grin on my face….yea corny I know, but I really wasn’t struggling that much. Just slow and steady. I think I thought it was going to be worse than it turned out to be…..next time might be a different story. Finally we reached the top and I gave the thumbs up to the Ambulance crew just hanging out…..then it was DOWN! WOW what a down, I think I had a mega smile pasted on my face. Then a cross wind hit and scared the crap out of me. It actually picked me up and put me back down…thankfully still on two wheels. I thought of Seujan’s race last year with her new race wheels, now WAY would I want those on this ride… and Lynne, who crashed in Moses Lake due to the wind. I wasn’t to keen on being in areo position at that point.

Then it was the start of the 7 bitches….up again. Passed two guys and said, well if we don’t make the cutoff at least we don’t have to run 13 miles.  They both laughed….and then caught me on the down hills….and we continued to play leap frog for most of the way out.

I was watching my time pretty closely…..and taking as much advantage of down hills as I felt safe with. The wind was a pain and I was happy I had the experience of Moses Lake earlier in the season so I wasn’t as bummed. It sucked but I knew I could get through it. Around 2 hours in I already saw the first place finisher headed back…WOW. A bit later I saw one of my Raise the Bar teammates and cheered him on. Finally got to the turn off section, stopped at the porta pottie, re-filled my camel back with the help of a GREAT volunteer….then was off again. This was the FUN part….TAIL WIND and FLAT section – WHOO HOO!!!! Crank away. That section was awesome….. I did get a little concerned when I passed the prior turn off and the volunteers had already gone…which means there weren’t too many people behind me. Oh well, I am still under the cutoff…so keep on pedaling. The flat was short lived… we got to start climbing the 7 ‘ladies’ back to finally Richter. It was hard, but like the horse headed home, I just put my head down and kept on pedaling. At one point I looked over and saw a lake and I was a bit spacie cause I thought to myself….that looks like ice in the lake, then realized that was pretty stupid since it was around 85 degrees….it was the weird mineral lake. There was one last aid station prior to Richer pass…I stopped gave back the icky fruit punch Gatorade and got lemon lime in stead.  Much better…then started climbing. Now the backside of Richter is HARDER! It seemed steeper. I did pass a couple of folks, then Terry passed me. I got on her wheel and stuck with her. We chatted a bit, but pretty much just focused on the hill. I know I could have ‘potentially’ been penalized for ‘drafting’ but I had asked the ref the prior night about it and she said it would be highly unlikely…so I took my chances. Finally I saw the truck lane end and yelled YAHOO, no more truck lane, that must mean DOWN HILL from here. It was…got to the top and Terry sent me on my way……and I went for it….you might have heard me Whoo Hooing all the way down.

Once I got off the hwy and was into town, looked at my watch and saw I was just under 4 hours…so pushed hard to get into the map before 4 hours! Yahoo – 3.55! I’ll take it.

Overall I felt that I had enough gears..there were only 2 or 3 times where I looked sadly at my shifter to realize I couldn’t go any easier.

Time: 3 hours 55 minutes
Avg HR : 140
Avg Speed: 13.77
Transition 2:
Racked my bike, took all bike gear off. Washed face with wet wash cloth, boy that felt good. NEW sunscreen, socks, shoes, no foot pod again – not working, family of 4 fuel belt – with only 3 bottles this time.
TIME: 5:41

THE RUN:
Well, made the bike cut off so it’s time for a nice hot run. Since wasn’t planning on the race and just did one, I was going to be DILLIGENT and do my 5 minute run, 1 minute walk plan. The plan worked, I even walked through the aid stations. They had nice sponges, even for us SLOWER folks. The aid stations were stocked well, pretzels, flat coke, water and Gatorade. There were also neighbors spraying water on us if we wanted. The course was two loops, so you had to actually pass the finish line 3 times..before you got to actually cross it. The first loop was pretty busy….I was feeling pretty good. There was a section that had a little hill and our breakfast waitress had said her kids sometimes are out cheering people on. Sure enough I looked for them and yelled – ‘hey waitress from breakfast…here I come! Thanks for being out her.’ They laughed and cheered. Got to see them 4 times that day…they were still out there.

The second loop was good, and in a main section I slapped several folks hands as they were headed in…ahhh the camaraderie. So much fun. After that section, though it got a bit sparse. The volunteers were relaxing in chairs and would pop up when they saw me coming. One guy had all three drinks and asked what I wanted…I said anything, right now I can’t make a decision.  I had a coke and dumped water on my head. There was a guy on the course with music, passed him three times, last time he was gone…..I was sad not to have the music, plus that meant most people were done. I’d see a lone runner every little bit. Encouraged them and said the volunteers were waiting for them and they were! Ran out of GU…..the race folks gave me Banana and Orange Hammer Gel – puke. That did not sound good. Note to self, over load with GU in case! I ate some pretzels and hoped that would get me there….they did.

Finally, headed into the finishers shoot!! Whoo hoo another race done, with a SMILE! They gave me my medal, took my finisher picture then the most amazing thing happened …. The race director came up to me, shook my hand, congratulated me and asked me how my day was! That was just AWESOME. Ann J also congratulated me and gave me a big hug. It was a GREAT, GREAT DAY !!!!


Time: 2 hours 39 minutes
Avg Speed: 12 minutes 12 seconds per mile – which includes 5 minute warm up walk, bathroom stop, walking through aid stations, taking to volunteers, etc. 5 min run / 1 minute walk! Not bad.

Total Race: 7 hours 38 minutes

Recovery:

Troika next on the plan – August 3, 2008! Don’t know if I can do better, but I will be Tri-ing! Won’t be as lucky with the weather I am sure.

Thanks again to Cheryl for her great training plan and group!
Thanks to Ann J for temping me….and encouraging me to do this! What an awesome weekend!

Pictures:
http://www.asiorders.com/view_user_event.asp?EVENTID=36138&BIB=457&LNSEARCH=1

Kathy Morrisson's 1/2 Iron Race Report -Lake Stevens 2008

Karen Nolting and I have signed up together for so many races now, I do not know what the count is. It always starts with one of us emailing the other with a great idea of doing some race, it catches on like a really bad cold and the next thing I know one of us registers causing the other to follow suit. Since we do lots of our training together, we tend to do the same races as then we both get to experience the race after all that training.

So this January was no different. I cannot recall who started this one, nor is it important. I think it was around the same time we signed up for the Whidbey Marathon too. I spent the winter riding and running in the crazy winter weather and putting together a strong base for both a Marathon in March and a 1/2 Iron in July. I had my share of injuries and got to visit George at Kent East Hill PT. I ended up not able to swim or outdoor bike for a portion of the winter and even looked up if I could defer or transfer my 1/2 Ironman Race. I found out I could not, so decided to just train.

So on Saturday, I found myself in the Sport Mini-Van on my way to pick up Karen Nolting. Karen and I then drove to Renton to pick up our newest training partner Michelle Fjetland. We got lost trying to find Michelle's but that was all part of the adventure and my gas bill. The three of us then headed to Everett to our hotel and packet pick up location. At packet pick up, you must attend a meeting regarding the rules and the course. This is the first time the three of us had attended such a meeting and the head referee did a great job in scaring us into being rule abiding triathletes.

We hooked up with Kristine Kloepfer, Patty Swedberg and Tammy Magnuson and headed out to the transition area to rack our bikes. Then off to a very enjoyable evening at the Olive Garden for dinner.

Karen, Michelle and I stayed at the Holiday Inn together in Everett. We prepared all our gear and hopped into bed by 9PM. Unfortunately going to bed early does not mean you will sleep and the night seemed to just wear on as I watched the digital clock by the bed move minute by minute. I was very thankful for 4 AM when we got up and it was finally race day.

I was very happy to finally be at race day. I had some expectations of what I wanted to do in the 1/2, but had narrowed it down to enjoying my day. I feel a lot of pressure to do well at races so I decided having fun might alleviate some of that pressure. I had been swimming approximately 1.2 miles in Lake Morton at 30-32 minutes, I had rode the course in 3:02 and I figured after all that I could hold a 2 hour half marathon. So my rough time goal was 5:30.

While preparing my transition area, I see Oscar Miller. He spent the winter bike riding with the Thursday group and even joined us for a couple trips to Lake Stevens. If you do not know this RTBer- you need to meet him. Great Guy. Heard he was teaching animal noises to the crowd while waiting on us. Soon after I see my Uncle Al. He has participated in countless marathons, triathlons etc... and has always been a big supporter of my athletic activities.

It is finally time to race, wetsuits are on and I am standing with a group of fellow 35-39 year old women waiting for our turn to jump off the dock to tread water until it is our turn to start. I also get a Go Kathy from Lisa Worthington from Team Fast. It was nice to get one more cheer before the big start. When I jump in, I realize the water is a great temperature (72 degrees) and there is no more time for thinking. It is go time (stole that from Brian G.). I know that there is a buoy line that you can follow but I do not mind sighting so I decide to site off the big buoys and not worry about the buoy line. I do see the buoy line some of the time but it is not my goal to stay with it so I am not worried when I do not see it. The swim seemed like a long way out and a long way back but I guess 1.2 miles in the water is a long way.

Coming into T1, I was my usual dizzy self. I got my wetsuit off and socks on and then decided I needed to sit down before heading out to get the spin out of my head. That mostly worked and I grabbed my bike and off I went. The course had changed from my pre-rides so I did not know what the beginning of the course was like. It ended up being rolling hills in the country- just fine for this hill loving girl. My first encounter with traffic was a motor home heading up a hill behind a long line of bikes. Bikers were going around it on the left side but I decided to wait it out. Lucky for me it turned off the road quickly and I caught those motor home passing bikers quickly.

I had this great nutrition plan all figured out. And it worked but I had some issues with my method. I had unwrapped my powerbar and put it on top of my gels in my bento box as I had decided I would start with it after the swim. I pulled it out and stuck to it was my gels and salt tablets. It cracked me up. I knocked all the extra stuff off and started eating. I think it took me a full loop to get that down but I also used the gels during the ride. I also had one gel that ripped too high so I could not use it and then another I squeezed all over my bento box while putting the top in the box. By the time I finished this ride I was a sticky mess (and I was stuck to aero bar a good part of the ride and had to pry my hand off to change gears).

Back on the ride, I kept my first loop at a reasonable but quick speed trying not to over do it so I could make a good second loop. When I came around to start my second loop I could hear Patty, Kristine, Uncle Al and Oscar yelling at me (in a nice cheering way). It was so good to hear and see them. I then switched out my water bottle for a gatorade. Never done that before but I had no problems. Then I was off on my second loop. The last time I rode Lake Stevens, I rode 2 loops and felt great the first and shortly into the second it started to feel really hard so my expectations where to have that happen again. So I started the second loop waiting for that tiredness and pain to hit... but it didn't. I felt great (tapers work) and just kept pushing and pedaling.

Coming in to T2 I was feeling a little chocked up. I had finished the ride without problems or pain. I also knew my husband and kids should be there to cheer and I was looking forward to hearing them. They were there so I was able to make it through T2 with no problems and a happy heart.

The run. My most favorite discipline but it is always so hard to do after a swim and bike. I guess I want to feel like I do when I do just a run race. It is not that way I guess. This course is made up of two loops which have a loop and an out and back in them so you go by the crowd many times during the race. I passed Patty, Oscar and Kristine's latter Kristine would be replaced by Tammy and her husband) corner first with boogers hanging out of my nose- which I pointed out to them because it was cracking me up. I also passed my family again and Uncle Al. Then it was off on a quiet first loop. I saw Joe Hafner on the way out who gave me a good positive go get 'em. Also saw the Hafner family out there cheering. At the out and back I got to see Karen Gardner, Michelle Fjetland and Karen Nolting. Boy it was good to see them. They looked so good too. I felt that the first full loop was hard and when I passed the cheering corner, I put out my lower lip in a pout. I felt like it was just time to stop. But with some cheering from my family and friends and a really big departing "Go Kathy" from Patty. I felt better. The second loop went better and again I got to see Karin, Michelle and Karen and we cheered for each other.

The finish was finally here and so is almost the end of my write up. Crossing the finishing line should be a touching moment but I think the race is the touching moment and the finish is a relief. I finished in 5:18.37 which put me 4th in my age division. My swim was 37:43, bike 2:54:30 and run 1:42.44. With this finish I had the opportunity to take a slot to go to 70.3 World's in Clearwater, Florida. And to top it off my buddies Michelle and Karen could go too. The story of us making up our minds could be an entire blog in itself. But I signed up, so it looks like I am training for another 1/2 this year. And of course a long story needs a good ending- Michelle and Karen are going too! YAHOO.

Nancy Larson's Ironman Race Report

What a journey this has been, I started this sport 5 years ago with Patty as my coach. I didn’t know how to swim, my bike was ok, and my run needed a lot work. She hung in there with me and created “Ironman”.

Swim: I was within 5 minute of my goal. I swam inside and outside the buoys to get clear water,” no such luck” I came around to the first big buoy, it was like a fish caught in a net, “Then out of no where, a huge man swam right over me and I was totally under the water. I found myself analyzing arms strokes and watching a gal get one of her Ocean seven bootie pulled off “she is going to be pissed”.” (Yes, I did spend some time under the water). Finally I surfaced,” wow!!! That was fun. I just love this combat swimming.

T1 Stripper ripped off my wetsuit in record time, this should be my best time, I have it all planed out. I will grab my bag from the volunteers and all I had to do is put on my shoes and helmet …I grab my bag from the volunteers, I ran around the men to women’s tent, I put my bag down and to my horror! It was not my bag! Damn it!!!! I had to go back for my bag, so goes, my well laid plan.

Bike: Bike was uneventful, “well, maybe a little”, I rode by Kristin and she was having heart rate problems, I told her to forget it, I was not looking at mine right now because it would scare me. I told myself I would keep a nice easy pace, like 17 miles per hour, until the wind kicked up, “there goes that thought”, I came down on one of the many, many, many hills, when the wind caught me and I did a "Mary Poppins"
Oh, my god! This is going to hurt”. But, to my surprise I came down like a well executed machine. Back on my way I went, wiping the sweat off my brow and fighting the wind all the way, I was in and out of my aero bars, cursing every minute and saying to myself, there goes your time , then I told myself quit whining your an Ironman!!! (Still, it doesn’t stop me from doing just a little whining)...All things considered, I was very happy with my time.

T2: Got off my my bike ran to my bag in lightning speed, this time, I made sure it it was my bag.

Run: I ran out of the tent, and didn’t stop, I ran by Marty and George, my support staff and they proceed to inform me “I must run faster” my competitor was just ahead of me” (what! I thought I was running fast), I told them my legs are in control now; the rest of me is going for the ride.

I got so much encouragement, from my husband who put “ you must run faster” on the reader board (don’t you just love your support staff) and to Brad, when he saw me doing my 30 sec walk and he said to me, keep running, I yell back OK Brad, as I watch him walking away. And from Paul, you look good!! Keep going and so did he, and from Bill, Nancy- you look good but you need to eat something, what? Eat something. After that I didn’t think I stopped eating…thanks Bill!!! Those are thing that keeps you going. Because the last 6 miles of run are toughest of all

Ironman will underestimate past hardship and prepare you to minimize those to come. It makes dreams come true. You have what it takes to bridge aspiration into accomplishments. Crossing the finishing line embraces self: confidence, sacrifice and self worth. Finishing makes you your own hero.

To all of RTB teammates you are my heroes.

Karin Gardner's 1/2 Ironman Report

Many thanks for the cards, calls, emails, thoughts and prayers encouraging me on my recent half ironman quest at the Lake Stevens 70.3. I am so grateful for your support, and believe me, I drew on it all morning yesterday! Here’s a bit about the race.

Shortcut detail:

1.2 mile swim, 56 mile bike, 13.1 mile run

5 hours, 34 minutes, 23 seconds

I’m not sure more perfect conditions exist for a half ironman than those we enjoyed on Sunday. Overcast skies, moderate humidity, not a drop of rain, and I doubt the temperature bumped up over 70 degrees. This meant flat water, safe riding, and comparatively little discomfort on the run for someone like me who is occasionally haunted by hydration issues.

So, with a few of the variables I couldn’t control already sorted out, I went into the race in good spirits.

Because the race start was seeded by age, my wave was among the last to hit the water (does getting older mean we swim slower? NO!!). I tried not to stress on the reality that there would be a lot of flotsam and jetsam out there to navigate around. The swim was a long rectangular 1.2 mile course, marked not only with large course/turn buoys, but also many smaller buoys to make it easy to stay where we belonged. I swam stroke for stroke with the legendary Tracy Orcutt (who I have admired from the distance for about a decade as one of the top athletes in the Seattle area) as we both swam under, over, and around the folks from the earlier waves who were out there doing their best. I finished the swim in just over 31 minutes; slow for me but at the top of my age group.

Into T1, I was very focused. It’s been years since I’ve done a race of this distance and a lot more stuff has to get into your pockets (snacks, ibuprofen, chapstick, bike repair gear) than one has to worry about in my more typical sprint. I also took the time to put on my lucky kiwi green socks. I hate having cold feet and the morning was still quite cool.

I was off and cycling happily in no time. The course has about a five mile “out” and then two rolling/hilly loops that cover the beautifully wooded Lake Stevens/Lake Roesiger area. The game of leapfrog continued. The race officials had warned us emphatically about drafting (you need to remain 3 full bike lengths behind the rear wheel of the guy ahead of you) and related penalties. I’ve been yellow carded in a past race for drafting and wanted to avoid that embarrassment this time around, which meant spending a lot of time in the passing lane on the first loop.

I felt strong on my bike and, other than all of the traffic, it was fun. There’s a huge hill at mile 20 (that repeats at mile 44 or so) which gave me the chance to test my mettle. It was great to see Bruce encouraging us at the top—both times!—reminding me to “finish that hill!” It’s a doozy, even for this little mountain goat.

We rolled back into Lake Stevens and I was on track—my goal had been to break 3 hours on the ride; I finished in 2:58. Despite this, I was out of the hunt for real, having been passed by a handful of women in my division on the bike course.

So, another pair of fresh socks, a quick comfort break (someone needs to figure out how to put flush toilets on the race course, PLEASE) and I was off on the run. I spotted Mike in the run out of T2, which gave me added encouragement and focus. At times like this, a friendly face in the crowd means everything.

The 13.1 mile run consisted of 2 loops of a figure 8 course that mostly rolls but has a few tough hills. I felt very relaxed during the first 6 miles or so, then the pressure of the day landed on me pretty hard. The design of the course allows you to see your friends and fellow competitors several times so you can gauge your progress and position. I am a weak runner (despite fairly targeted training) and had been nervous about the 13.1 mile distance. I did finish right on my goal time of 2 hours, though the last 3 miles were tough – my left knee has been tricky for the last two weeks and did not shut up throughout the last half hour or so of the race.

I finished a few minutes slower than my stretch goal time of 5:30. Even so, I am quite happy with my 5:34.23. I felt so lucky to be out there, to have been blessed with the time to prepare and the talent to participate in something this hard. I enjoyed seeing many friends (some of them new to the half iron distance) racing with such heart and performing so well. Thanks for supporting me through it all.

Ironman Canada 2009? See you there!

Ironman CDA 2008 Report: Bill Swedberg

There's nothing quite like the first few moments of an Ironman; before a screaming crowd, a thundering migration of neoprene mammals surge into the foaming dark waters. I am smiling as my face plunges into the jumble of arms, legs and rolling torsos. Everything is alive! Everything is in motion! I raise my head to gain sight of the first buoy and - WHAM! My head snaps back, I see stars and swallow lake as the throng behind crawls over my stationary frame. Somehow in the midst of thousands I have managed to face-plant the rear end of a "lifeguard's" surfboard only fifty yards offshore. My heart is racing and I hear cursing (I hope that's not me) as I gasp for breath. "What a great way to start an Ironman!" I think. Fortunately my cheek and goggles have taken most of the blow. I work to collect myself and find clear water, but there is none to be had. I work to go inside the buoy line (Brad Williams IM secret #97) but only manage to t-bone a kayak whose occupant merely points to the buoy line a whole 10 yards away. After two more such encounters I would abandon the infield altogether. In the back of my mind I realize if I were faster I might get clear, but as it were my swim would be remain a close quarter affair. At one point I find myself tucked within a group of swimmers all matching one another stroke-for-stroke, our rotation completely in sync. Things get so close I realize I am engaged in a session of neoprene spooning with strangers. They are all wearing blue caps. I do not like this… There is a wall of feet in front of me so I ease-off and swing wide to get past this rubbery mass of humanity. The rest of the swim would be more of the same. Never really finding a rhythm, my troubled shoulder would make lap 2 a challenge as well. I would be a few minutes off my normal pace - pretty much what my lack of training earned. I don't mean to sound whiney, in fact, by the time we are 200 yards from the beach I am encouraged by the roar of the crowd and hit the sand smiling just the same. I am so glad to be here! It's going to be a great day!

I rumble through wetsuit stripping without the experience of a romance novel (bummer) and make my way to the changing tent. One glance inside at the freshly-packed sardines and I decide to join a quickly gathering group opting for the grass just outside. In previous years my transitions have been, shall we say "leisurely," and I was delighted to make improvements here. On my way to the bike racks I came upon the first of many RTB jerseys. Seeing Cheryl (Iseberg) was a joy and after a quick hug we were both on our way.

As usual I am thrilled to be on my bike and the energy of the crowd served to charge my legs and spirit. I focused on my cadence and tried to race smart. Soon I would begin the endless feast of gels and Gatorade. Being larger than average (I slimmed down to a little under 200lbs) I tend to need a lot of calories. (I'm guessing Heather and I have very different nutrition plans.) Another thing about being on the husky side is how it affects my riding. I make good time on the flats and down-hills but tend to lag behind on the climbs. I would spend most of the day playing a back and forth game of leap frog with many riders. Happy to see the occasional flash of white, green and blue I was charged to know so many teammates were out on the course. Flash! There goes Brian! I'm sure he doesn't see me; he only sees me when he's having a bad day. It was obviously "Go time!" for this Kona-bound phenom!

Flash! There goes Patty! Dang she has nice legs! I wonder how her ride is going. It seems our paces are close. I have mixed feelings: I am Patty's biggest fan and always want to see her scorch the course. On the other hand, I want to do well and I've been chasing this girl for 21 years now (our anniversary weekend). As it turns out our bike splits are very close but she again wins with better training, skill, and good looks!

The second lap of the bike takes its usual toll on my legs, but I manage pretty well barreling into the headwind on the way back to town. Our RTB supporters were still out in force. It's so much fun to hear family and friends shout your name as you return from the 2^nd battle of the day!

Entering T2 I felt the normal mix of accomplishment and trepidation. Joe Hafner was there and managed to hustle me through with a wonderful mix of efficiency and encouragement! Thanks Joe! The beginning of the run was a little surreal but I eventually found my legs and managed to run (shuffle) most of the first lap. RTB racers were everywhere! Brian looked focused and on track, as did Phil, Ed, and Patty. Brad was his normal encouraging self. As it turns out he was busy plotting some wily, come-from behind strike at the finish line. I've often mused over the pseudo brother-sister relationship Brad and Patty enjoy. It looks like the sibling rivalry is apt to continue!

To this point I still hadn't seen anything of my buddy Rob Spero, and I was beginning to wonder how I might have missed him. Before long I crossed paths with Patti Anderson who shouted sad news: "Rob had crashed-out! He was in the hospital with broken ribs and separated shoulder!" My heart sank. Rob and I have been friends for more than 20 years. I know how hard he has worked for this day and how badly he wanted to see it through.

More teammates continue to appear: Kristin looks fresh and happy; Jim has enough energy to bark at me like a drill sergeant and Paul lopes along with the natural ease of an ultra-distance athlete. Paul catches me at the beginning of the 2^nd lap as my left knee was just beginning to fold. He was kind enough to walk with me for a short distance (always welcome company), before he galloped away to a great finish. I continue to mix run and walk together as best I can, but a knife-like pain in my knee continues to worsen. Jerry Thayer appears with a broad smile and we slap hands. Patti Anderson and I enjoy a walk and chat together for a while and Heather goes by with graceful ease. Cheryl looks to be in good spirits and the last teammate I see on my way to the finish is none-other than Nancy Larson. She looks strong, driven and happy. I suspected a trip to Kona might be in the cards; great job Nancy!!!

The last two miles through the neighborhood were painful at best. On a few occasions I ran simply to see if I might be able to run the finishing chute. Twice my knee buckled and I nearly went down. By the time I got around the last turn a volunteer shouted out "only 6 blocks to go!" I counted them down one-by-one, grateful the course planners were merciful in providing a gradual downhill to the finish. My time was slower than I had hoped (13:20) but still 30 minutes faster than my previous best. It was in fact a great day, and I am enthused to say I'll be back for another go at it next year!

Brad William's Ironman Report

There is nothing else quite like the morning of an IM race...looking into the faces of the racers as they mentally prepare for the day tells 2200+ stories...seeing my RTB teammates prior to the race start was inspiring...as Rob noted its not the destination but the journey and I know a great deal had gone into the journey for all. Off to the swim start...it is almost magical how I know I will see Dr. Spencer at the swim start every year, all I have to do is look over my shoulder...word is getting out about starting the swim just inside the buoys and it was great to see the familiar faces of team RTB...the swim was very comfortable this year and I swam most of it alone which was very relaxing...sorry I missed the RTB'ers in the wet suit strip but I'll watch closer next year...next is who will catch me first on the bike...along comes Dr. Spencer first with some great words of encouragement as he powerfully pulled through on his way to a solid bike split on a windy day...I want to note that I saw Rob during one of the overlap portions of the course on his bike looking good...Rob, you are my hero for getting right back on the horse and signing up for next year! Next came Twinkie powered Brian looking strong as he pulled along side during lap 2...he said he was feeling a little noise in his calf but based on the ease he pulled away he looked great to me...next I felt this little pat on my ass and I knew that it could only be the Big Daddy Ed Clarke...Ed being a man of few words made a couple of encouraging comments and went by looking fabulous...Ed always did love the wind...the rest of the way into town on the bike was all about staying aero and plowing through the wind...as I came off the bike my body was rebelling and it was pretty clear the run would be a challenge...Kelvin was waiting at the transition tent and lied by saying I looked great but I needed to hear that right then...next Patty came by about 5 miles into the run looking great and trying to spur me into a run or at least a fast walk but I sent her on her way...on the way back from the first turnaround, I began a long succession of hand slaps with the RTB teammates...what I didn't realize at the time was that it began to change my mindset and I started feeling better every time I saw someone...I noticed that slim Bill was closing on me and was looking strong...then Mr. Grove was galloping at a much faster pace than I...Heather was looking unbelievably strong and steady...Kristin had a big grin every time I saw her...Cheryl seemed to be enjoying every step each time I saw her...Jerry Thayer looked good and was running strong...Jim Hutter looked like the bionic man - at 60 years young he sets the standard that I should be able to do these things for 10 more years...and Nancy conveys an iron will and determination that is amazing...my friend Patti A. always inspires me...I know she will be back! Thanks to all of you as you gave me energy to negative split the marathon by over 30 minutes...actually I was running for my life trying to stay ahead of Bill, Paul and Heather...I had a flicker of hope that I would catch Patty but had written that off as I checked my watch and saw she had 18 minutes with about 5-6 miles to go...but thanks to Bill-Paul-Heather closing the gap I kept pushing through the last 6 miles...and then Christmas came early as I rounded the final turn for the finishing straight and there was Patty...should I just stay behind her? Should I sprint past? Once she saw me the decision was made and I had to go for it...it is my most memorable finish ever!

While my time was not great this year, I thoroughly enjoyed the journey with all of you and look forward to next year! Congratulations to all! I can't wait to see Brian and Nancy in Kona! -Brad

Cheryl Isberg's Ironman Report....

Kudo's to the Kona Kids and the best to Rob for a strong recovery.

I will try to keep mine short...

Swim: I was within one minute of my goal. I swam inside the buoy line and I think swam with every 6'2-6"5" male triathlete out there. All I saw was feet and hands. One latched onto me the first lap and gave me a really good
charlie horse in my left, previously Achilles severed calf. That left me
without a kick for the last lap and so the arms and shoulders had to pull out a miracle in order to get my swim time.

T1- The best part, with RTBer's there! Tammy Barnhart pulled my suit off in record time. The bad thing was it triggered the charlie horse again so I limped into a t1 tent. There was not a spot to be found there and there were so many people shivering that I was wondering how they would continue.

Bike - With my calf on the verge of ending my race I was very conservative
on the bike. Every time we hit a hill I could feel it ready to go again so
I had to sit back and just keep it easy. It didn't help that at mile 20 I
also had some cable tension issues and my climbing gear would not stay in gear and pop out while going up the hill. Not a great way to climb. I figured at some point my chain would explode and I would ride until it did. Dearest Kristin and I spent a good deal of time together and that was great. The wind got me coming back down into town on the first lap and I lost time there but all things considered, it was the best I could do on that day.

T2- Lickity split fast for me :) Another high note for the race :)

Run - I walked to the first stop just gathering myself and took a hit off my
new inhaler. This was my first event with an inhaler. I was so freaked
out in T2 because the lady couldn't find my inhaler in the bag - when she found it I was totally relieved. After refueling at the first mile I decided to try to focus and did the "I will run to each water stop and walk
through the water stop". I did that for about 15 miles - a clear record
for me and I felt much like Phil with feeling the best I ever have - I knew I was on time for a 5 hour marathon. My calf felt great, I felt great, Rob was giddy, and the world was perfect.

Then the big marathon door shut in my face and nearly broke my nose.

The feeling was immediate and everything hurt, ached, and I lost my breath. I started walking at 16. I couldn't figure it out was it fatigue, was it nutrition? I was counting calories in my head that I taken since starting the run and knew it wasn't that. Was it old age? Was is lack of fitness? Was it the inhaler? Huh, where was inhaler #2?(yes, I was suppose to use 2 of them) I located inhaler number 2 about mile 18 in the back of my shirt and took a hit. Nothing great happened but I felt a bit better but still couldn't run. At the mile 19 water stop, I chose Ironman Extra Value Meal #2 - Chicken Broth without the fries please. I knew immediately of my rookie mistake. I needed Sodium and usually switch to Chicken Broth around mile 10 of the marathon but didn't. I took in as much as I could and like magic within a few minutes I was running again. Not on the pace I was previously but these feet know the way back to the barn and ran the last 6 miles home.

So, I have 8 weeks to recover and then do the big "A" race in Canada. Lets hope I can figure out the inhalers, Sodium, find a new bike mechanic, and also figure out how to climb a couple mountain passes. Seems simple enough.

Best to everyone who was out there - not just the athletes but those shouts
from the gallery from RTB'ers out there. My heart was filled at about mile
25 of the 2nd lap and then again about mile 70. The first was a lady about my age sitting in a lawn chair by herself and very quietly as she looked me directly in the eye she said "you are my hero" and the second was a guy sitting with about 5 empty lawn chairs with a boat in the back drop. He was asleep in a lawn chair with a beer between his legs....classic huh?

Paul Grove's Ironman Run Report....

The end of the saga...

In the last two years I have learned how to shuffle in a fairly quick and economical style. Unless I'm sprinting a short distance or running on totally fresh legs I don't have a high knee lift and high back kick like I used to. It was my brother in law that first pointed out that this should help prevent cramps and it does. My plan for the run (and entire day for that matter) was to be as economical as possible, even if that meant walking some of the hills. Throughout the run this would confuse RTB friends and family because they assumed that if I'm walking it must mean that I'm having problems and then their cheers would change in tone. That was not needed. I walk during most of my training runs and some of my marathons and usually finish those marathons in under four hours. Only a few times during the IM run did I really need to walk. But for the start of the run the out and back was flat so I started running gently. I saw Phil heading out for his second loop and made it a goal to catch him. First I set my watch to stopwatch mode and then I needed to get some vaseline from the aid station volunteers. I would hate to stain my new bike jersey with blood. I took some vaseline and gave the volunteers a big thank you. I always try to look directly at the volunteers and sincerely thank them with a smile. I did that all day long and I think that it improves my mood and gives me energy to continue. Or maybe not, but the volunteers and spectators do a great job in CDA.

I passed my family as I ran along the boardwalk. "Where's Bill?" I asked. They informed me that he was in front of me. I knew it! I had not seen him all day because he was so far ahead of me. "That means you need to run faster!" the guy next to my mom yelled. I smiled and gave him a thumbs up but really I was running my own race and nobody elses. I passed the first mile in about 9:30. I noticed that the weather this year was only warm unlike the scorching oven that we had two years ago.

I caught up to Phil on Lakeside Ave and thanked him for his advice in his "10 steps to kill the IM bike course" e-mail. So far my nutrition and pacing was working perfectly. He wasn't too chatty at this point (I really can't imagine why. Shouldn't everyone be willing to run and talk with you when they are on their fifteenth mile and you are on your second? Is that really too much to ask of your competitors? : ) I few minutes later Brian Guillian passed me. I didn’t even consider following him. He was running way too fast and attempting to chase down a Kona qualifier during the first three miles of your marathon isn't too smart. So he encouraged me for a few seconds and I told him he was doing great and then I was staring at the back of his taped up calf muscle.

Thinking about the marathon now, it seems like there really are not that many stronger runners who group up together to run. I saw a lot of people walking together, but among those running faster than 10 minute/mile everybody was by themselves. That is too bad because although I was feeling good, I would have been feeling better if I had found someone to help keep the pace.

Out on the Centennial Trail I saw Bill coming back towards town and he was looking good. He wasn't walking and he had a smile on his face. "Look at you. You are the man, Bill!" I shouted to him. I must have had a really good bike ride this year!

I walked the big hill at the turnaround. On the way up I started talking with another athlete and I found out that he was an ultrarunner too, so we talked about the differences between IM and ultras. There really aren't that many differences besides the obvious so the conversation was short. After we reached the bottom of the hill he needed to walk so I continued on by myself (or perhaps he just wanted me to shut up? I doubt it, he was talking more than me!)

So far, I was shuffling/running well and walking only small amounts. I was able to restart running after the breaks and really didn't have any problems with the marathon at this point. My stride was getting longer and slightly quicker, I think. My calf muscle did one quick hard twitch near mile 11 so I took a salt tablet and shortened my stride. The cramp never returned and the hampstring cramp from T1 was long gone too.

I ran back into town by myself watching for RTB spectators and other athletes and cheering for them when I saw them. Running downhill along Lakeside Ave into the city park I saw my family and they were still waving and cheering loudly. I decided that I should cheer and wave to them for a change. I was acting like a clown, but at that point I was having so much fun that I didn't care. I was feeling so good along that stretch (it's downhill) that I truly wished that the run was longer than 26.2 miles. I glanced at my watch near the transition area-2:03 for the first half. Very good.

I caught up to Bill and asked him about his day. The told me that he had a terrible swim and was almost knocked out by a surfboard. I knew that he must recovered and rode a great bike split, but he was wasn't talking about it and instead was concerned that he dropped his S caps and his quads were cramping. I offered him a tablet and he declined, not wanting to use mine. What a nice guy. I demanded that he take one since I had three left. He finally did. I hope it helped. He convinced me to start running and see how many people I could pass in the second half. I started running faster than earlier but still I was more concerned about my own race than anyone elses.

Before reaching the Centennnial Trail I saw Bri, whom I had met on Thursday at the RTB dinner, coming back into town. I stopped to walk and ask her about her race. She was cramping. I asked her is it too much salt or too much water? She wasn't sure. As I understand it, too much water more often results in cramps and too much salt causes nausea. So I gave her a salt tablet and wished her luck.

My own nutrition was going good at this point. I was using plain flavored gel that I had in my T2 bag and was drinking Gatoraide at nearly every aid station during the first loop. I took a couple oranges during the run too. During the second loop I started drinking cola and water instead of Gatoraide. My stomach started to ache around mile 19 but a quick stop at the port a potty helped. It didn't totally relieve the pain, but helped. It was not a major crisis and I was able to continue running. My legs were getting more heavy but still working good.

I was taking more walking breaks more often, but when I was running, I was running faster (at least it felt like it!) Near mile 23 I started to run more urgently hoping that my calves would not cramp. They were twiching again, but now I was out of S caps since I had taken my last one over an hour ago. I started looking at my watch trying to figure out what the race time was. I knew it was under 13 hours but I couldn't figure out the specific time. At mile 24 I saw Kristin running easily toward me. I asked her about her day. She was tired. That was it. "No nausea or cramps?" I asked. No, just tired. I knew she would make her goal time for the race.

A mile later I saw Bri headed out for her second loop. I stopped running and asked her about her race. She was cramping and having stomach issues. The only advice I could offer was "broth for cramps and cola and water for nausea". She was talking clearly and gave me a big high five with plenty of force which were good signs. I had no doubt that she would continue on.

I started to run as fast as I could. I thanked the volunteers as one informed me that it was just six blocks to the finish. I actually think it was less than that.

As I came down the finishers chute I used my arms and kept my head up to maintain form and sprinted as hard as I could. There was one guy still in front of me. "I'm gonna get that guy" "I want to catch that guy" I kept saying to myself. I was sprinting just like I did at the finish of the White River 50 last year. In that race I didn't quite catch the guy in front of me as he still beat me by a half step (we received the same time after 10+ hours of running). This time I did and ran hard through the finish line. The volunteers told me to slow down. The volunteers sit right at the finish line waiting for you. At 5 and 10k races they sit back knowing that you will sprint to the finish. I nearly tripped over a piece of metal that was supporting the bleachers.

I looked at my watch. It read 4:14 for the marathon, but officially my time was 4:15:06. I told the volunteers that were now holding me up that I didn't need medical and that I would be OK. The woman asked a few times because my eyes were closed and I was talking so softly. I was exhausted and NOW I wanted to puke. But I didn't. I couldn't believe that I finished the race in 12:35. I thought that I would come in near 13 hours. That proves that I really can't do math when I'm running. : )

I stayed at the finish line area for nearly three more hours walking around and watching people come in. Patty is right, the party really does get better later in the night.

This was probably my best race (running, biking, or tri) yet. I had a lot of fun prior to the race hanging out with friends. I met some great people. The race itself was as perfect as I could hope for. Some luck with the weather played a huge role in that. If the race had been just one week later we would have been miserable. the forcast said that it was 98 in Post Falls on June 28. Even the swim wasn't really that bad, although I'm ready to go back to the calm, peaceful waters of Lake Morton or Meridian.

As late as March of this year I was on the fence as to if I would even do this race. Then I committed but said that I would never do another one. But...I don't know. Maybe I will be back in 2010 or 2011. I hear Pentictin is a beautiful area. Perhaps I should do an event in Canada in a couple years?

Thanks to all those that encouraged me before, during, and after the race. The people at Ironman Couer d Alene really are awesome.

Rob Spero's Ironman Report... OUCH!

OK, so last and least, I'll add my congratulations to all of you for
not only attempting this event, but for finishing it in one form or
another. And a special congrats to the two KONA Grads. All that
training, just to get to do it again. But man, after this past spring
here in the Northwest, doing it in Kona is a great reward for the
freezing days on the bike, early morning swims and wonderfully wet
runs. Way to go to both Brian and Nancy!

And thanks to all of you who have sent me best wishes for a speedy
recovery. I appreciate the thoughts as I've sat here in a drug induced
haze this past week, wondering over and over, just what the hell
happened and how I ended up with an all expense paid trip to the
wonderful Kooteni County Hospital. More on that later.

So there we are, Bill, Patty A. and I standing at the start line of the
swim, far to the left and near the back. Perfect start to watch the
swim begin and not get run over in the malstrom that is about to
happen. I'll admit that there was a moment when the 12 year old was
singing the National Anthem and the crowd was silent, standing next to
my friends, that personal reflection caused me to get a bit choked up.
Thinking back on the training that had gone into getting to this point,
the encouragement from Patty and especially Bill, the early morning
swims in the pool, the runs in the rain and the rides in the same, as
well as the amount of money spent to get ready (ok, pilot side of me
talking here), I must confess that I was momentarily overcome.
Then...I realized my wet suit was too tight and I was really just
choking. Looking out at the water, I admit I was surprised when the
cannon went off, about 15 feet away. Damn, and I had been planning on
saving that "warm water" for later in the swim. No bother. Off into
the pond. Concentrate on getting my heart rate down and breathing
under control. Just swim my pace. Why can't I breath? Man is my
heart racing. OK, this I've been told is normal. It is? 100 yards
into the swim and I'm fatigued. Say what? Then I realized that my wet
suit had shifted and I needed to let in water to adjust it. My swim
goal was to finish. I used each buoy as my next marker. Did you know
there were 7 yellow buoy's out and 8 orange ones back in? I named each
one as I went by. Lap one went as expected, just getting into the
swing of things and not using up all my energy. Out of the water,
through the timing arch and it was great seeing my wife, daughter,
Emily & Justin screaming for me. Slightly behind my time, but feeling
ok. Lap two was much the same, except I was into unfamiliar territory,
now going farther than ever before for me in the swim. But I held my
pace and even when the chop came up, felt good about finishing. Out of
the water, up the beach, getting ready to lose my wet suit to the
"puller" when I realized, I forgot to tie my bathing suit. With Bill's
warning ringing in my ears about their vigor in helping, I managed to
lose just the wet suit. Through transition and out to look for the
bike. One of the benefits of being late out of the water is not having
to look very hard for the bike. It kinda stands out.

So the first 30 minutes on the bike was used just getting heart rate,
cadence and breathing under control. Nothing but water. I saw Patty
A. go by on the other side of the road and benched marked her as my
target to catch. Out to Higgens Point, made the turn and wham, right into the wind. Excuse me, but who ordered this? No worries, down in
the drops, feeling good. Started the vitals intake. First of Rob's
points to remember: use only stuff you've trained your body to take.
I had a bottle of Hammer Perpetuem made up. After a third of that, I
realized this wasn't helping the stomach adjust. Back through town
feeling good and seeing the Pro's go by the other side. Man, are they
fast. George A screams at me as I go by I'm 25 minutes behind Patty so
I'm looking good in that. Up the road and towards the hills. No
biggie as I know there is a feed zone between here and there where I
can tank up.

Here's where my day when wrong, coming into the second support area.
First off, it caught me by surprise, so I was too fast into it. I dumped my one bottle and tried to grab two bottles of sport drink, before I realized I was still too fast. So I sat up, applied a little brake. (Remember Patty, just two fingers) and leaned out to grab a bottle. The next 1.2 nano seconds ruined my day. Thinking back, it probably was a combination of trying to slow too quickly with the front brake, leaning out to my right to grab a bottle which moved the bike to the left, front wheel goes right, fingers tighten on brake and all hell breaks loose. I don't think I went head over bars, but more of a pivot into mother earth, or father asphalt. Rob's second point to remember, speed hurts. At least I did it in front of a lot of people.
The support staff there is great. They were on me like a flash. First
guy id himself as an EMT and we went from there. My thoughts were, 1.
How embarrassing. 2. I need to get up and back on the bike. 3. Why is
the world spinning the wrong way? 4. OK, maybe a minute to catch my
breath, then back on the bike. 5. Why am I still laying here if I want
to get on the bike? 6. Gee, I don't remember this extra lump on my
shoulder. 7. OK, this sucks! And so ended my first Ironman.

Like I said, the support staff was great. They had the ambulance there
in a minute. The two paramedics in the back both had been kayak
support staff for the swim. (Bill, she apologized for hitting you with
her boat.) The hospital was a hoot. I wasn't even the first (nor
last) one there from the race.
>
So the upshot of all of this was a stage 3 shoulder separation, torn >ligaments, 3 fractured ribs and a bruised lung. Not bad for a year of training. The good news is so far, no surgery, coughing and sneezing
have taken on a completely religion experience for me, I get to spend
more time soon with George Anderson, and I didn't even rip my kit, so
it's not all bad. (And a personal best of 3.5 hours for my first
Ironman!)

I'm on the mend, have already signed up for next years race, looking at
this as having been a great opportunity to build on my base for next
year. I am really in awe of all of you who attempted this race, no
matter whether you finished, set a personal best, crawled across the
finish line or looked like an Olympic champion. You set your goal and
hopefully made it. As I've been told, it's not the destination, but
the journey to get there that counts and is what you remember. So I'll
see you all on this years journey to next years race. Hopefully sooner
rather than later. (George?) Best wishes,

Rob

Jim Hutter's Ironman Report... and maybe his last???

Congratulations Brian and Nancy and everyone who competed. I had a blast and even finished in the top 10 in my age group. Of course at my age there were only 24 participants but that is beside the point.

Lowlight was the start of the swim. At the first buoy I found myself unable to breathe. I swam over to a kayak thinking holy crap I have been training for 30 weeks and this is how it ends. Another guy was also hanging onto the kayak and he explained that my breathing difficulties were a result of my body not yet being adjusted to the cold water and to hang on to the kayak, breathe deeply, and relax for a couple of minutes. I took his advice and had no further problems during the swim except for the hand to hand combat at the each turnaround. Got frog kicked a few times in the old kisser.

The bike was grueling but I took it very easy the first loop and picked it up the second loop and probably passed 30 bikers during the final 15 miles. I probably took it too easy the first loop but who knows. It feels good to finish strong at least. Not a sterling time but those hills are brutal and I am not exactly mister hill climber.

The run felt great and Joe, the team swim coach, assisted me in the transition area. Nice guy. I ran the first 15 miles only walking through each aid station. I couldn’t really believe I was feeling that good. The rest of the way I walked a little and but mostly jogged. Got passed by Kristin Anderson and ran with her for a time until I realized that I couldn’t keep up with the youngster without losing my cookies.

Now for the grand finale. I am running down the finish line high fiving everybody and looking for my family. With 10 yards to go my toe caught on a fold on the carpet and I went flying into the air landing on my butt about 3 feet from the finish line. How embarrassing. Sunglasses flew off my head and everyone is asking me if I was okay. I was fine except for my bruised ego but tried to make the best of it by laying on my back and pointing both fingers to the heavens which resulted in a big cheer from the adoring crowd. I then got up and walked across the finish line. What a fantastic way to go out as I am 99% sure that I have done my last Ironman and will now turn to shorter distances where my current level of fitness may be an advantage in the 60 to 64 age group. Eight is enough and the old knees are breaking down.

By the way, never did figure out how to pee properly in that skin suit. I think we need to have a seminar on that.

Rob, get well quickly!

Paul Grove's Ironman Bike Report....

The saga continues....

.....I was concerned about my cramped hamstring but it really was more of just a small twitch. I have cramped during other ultra events but still recovered and had a good race so I wasn't too panicked at this point.

My T1 times are generally slow and this one was no different. I received help from a volunteer who dumped out my bag. I slipped on a pair of padded bike shorts over my tri shorts. I had vasaline that I was going to use to totally cover my feet (Kristin told me that Patty S. gave her that advice) but I decided not to since I was using SOS brand socks which give me no blister problems at all. I usually don't blister during road marathons anyway. I decided not to put arm warmers in my bag since I thought it would be a warm day, even though the start of the bike might be chilly. I got sunscreen on my arms but not my legs and briskly walked to my bike. It wasn't all by itself but I was able to find it anyway. : ) I mounted the bike and started out slowly.

Starting slow in a tri, especially an IM, is tough because the crowd is always cheering you on telling you to go faster. That's great for them since they don't have to cover 138 miles of ground but spinning my legs too fast after a cold water swim can lead to cramps. Did I mention I was nervous about cramping? The bike to run transition gets all the glory, but the swim to bike is tough too. Fortunately my legs were not too cold (no goose bumps) and the weather looked great.

I started thinking about my nutrition and a great e-mail that Dr Spencer sent out to RTB IM athletes a couple weeks ago:

*start out slow and race in a bubble, not being concerned if other athletes are passing you in the early miles and not being concerned where your friends are. Ride your own ride.

*Don't eat gels or sports drink for 30 minutes after the swim, water only. Then stick to your nutrition plan.

Ah yes, pacing and the nutrition plan. The bike sets up the run so I knew that if I failed on pacing or nutrition during the bike I would have a painful 26.2 mile walk ahead of me. The out and back to Higgins Point is so crowded that I was riding slow whether I wanted to or not. That is a mixed blessing. I had to hold back, but I didn't want to draft and the insane number of bikes made the ride dangerous. As I was getting close to a slower rider in front of me I started to wonder how slow I could ride the first loop, or entire 112 miles and still achieve my target time for the day. That is the burning question in long distance triathlon. How much do you hold back on the bike? If I hold back and then have a great run, then I will have a great day. If I hold back but then still blow up during the run, then I'll be angry that I didn't ride faster. I had more immediate concerns however: the draft marshal was now next to me "Three bike lengths!" the lady shouted. I waved my hand and nodded. She caught me fair but there were so many of us I felt like it was impossible to get much room. Five miles into my bike ride and I already have a drafting warning. Oops. The only thing more crowded than the first five miles of an IM bike leg is the first 1.2 miles of an IM swim. Perhaps I shouldn't admit this but this would not be the only infraction that I, or people around me, committed throughout the day.

This year I was using more liquid nutrition, with almost no water, just sports drink, and taking a concentrated salt tablet every hour. I did have half a PB and J sandwich and some Fig Newtons (thank you Fig Newtons, they are perfect cycling food!) this year but it was much less than in the past and I ate nearly all of my solid food in the first half of the ride then switched to sports drink and gel. In 2005 I ate PB and J sandwichs and water almost exclusively and that was too much solids. The stomach pain during the run was horrible. I later found out about a medical condition known as "intestinal angina" which is just as unpleasant as it sounds. Basically solid food can't be digested easily when you are bent at the waist on your bike, so it just sits in your stomach. My lack of salt intake might have also contributed to digestive problems. At the time this confused me because solid food worked well during training rides and half IM events. I learned the lesson that the IM triathlon is a whole new beast and what works during training and shorter events does not always work during IM.

I was wearing two watches this year and no HR monitor. One was a countdown timer set at 20 minutes and the other was just showing the time of day. I wanted to eat or drink something every 20 minutes. Since the race started at 7am I could figure my approximate race time from the time of day. At least during the bike I could. It was likely that during the run I would become too dazed and confused to do any math but I would deal with that later.

Once back into town I really enjoyed the crowds. They always make IM special and this year RTB had a huge cheering section spread out in different areas. They really are a boost when you need it.

When I reached the hills in Hyden I thanked myself, and Benny, for selecting a compact front crankset. I was spinning up the hills and even on the flats my cadence was much quicker than it would have been with my old gears. The effort was feeling easy yet I was sure that I was moving at a good pace. I didn't know exactly what my speed was since I was riding with no odometer or speedometer. Just me, my bike, and my two 20 dollar Timex watches. Yes, one was an ironman watch and the other was an expedition complete with a compass for navigation (which thankfully I didn't need!).

Many athletes claim that this bike course is tougher than the old one. Nonsense. Upriver Dr. and Riverview Dr. (I think I have those names correct), both of which were 8% grade and more than a half mile long, are gone from the course. Yes, the current course has lots of rollers but so did the old course. On Memorial Day weekend Heather said that this course is like riding out to Enumclaw from Kent Easthill. I agree. It's a mixed course and that makes it really fun.

Half way through the first loop I approached a corner that was really crowded with bike traffic. All the riders sat up, slowed way down, and took the corner wide. I'm not sure why but I got on the drops of my road bike and instead of following the crowd, I turned sharply near the cones and accelerated out of the turn passing the entire group. Oh how much fun that was! From that point on, the corners, and uphills to a lesser extent, was when I would make a pass. You always have a advantage over the other athletes near you, you just need to figure out what that advantage is. Maybe you train on the course everyday. Maybe you ride longer, steeper hills than what is on this course. Or maybe you ride a road racing bike that corners better than a time trial bike. The corners would be my advantage. Thank you race orgainizers for sweeping gravel from the road as turns and gravel are not a good combination.... I also saw people up out of their aero bars on English Point RD and other twisty technical sections. I decided that if the road was slightly downhill and technical, why not get on the drops and ride aggressive to make up time on the other riders?

I generally pass people on the uphills and his race was no different. Many of them passed me going back down the hills but I clearly was moving up in the field. The people that I rode the first loop with were nowhere to be found on the second loop. I know a few of the them were ahead but most had dropped back. I suspect that I rode the second loop the same pace as my first loop (perhaps even faster). I really was feeling good although I did have to increase my effort near mile 90.

The crowded bike course gave the event more of a road race feel to it, and that has it's positives and negatives. While I enjoyed passing large number of cyclists on the turns and technical roads, I also saw a lot of rule violations. Passing on the right side because a rider was in the middle of the lane blocking. Passing on the yellow line because two riders were riding in the middle of the lane blocking. I passed in between two riders at one point since I didn't want to go over the yellow line. Another time I had one rider blocking the middle of the lane and then another rider in front of him that was riding properly on the right side. I should have just gone around both at once or yelled at the guy blocking to get out of the way but...I decided to pass the first rider on the right, then squeeze in between both of them passing the next rider on the left. That's a good way to get road rash but it worked this time. I remember two years ago when I was riding in the non timed Mt Shasta Summit Century ride, a woman on a road bike passed me on the right on the shoulder of the road in the gravel. And she did it very well, I might add. Thankfully I didn't see any of that at IM.

And speaking of people doing things well, the volunteers did a great job. I only missed a gel once and that was my fault. I also sprayed a kid with Gatoraide. One of the stations had a soccer net set up with a target taped to the top crossbar. So I flung my half full yet still open bottle of Gatoraide at it. I missed the target but drenched the young volunteer with sticky sports drink.

'Where is Bill Swedberg?', I started wondering. I was hoping to catch up to him but he rides a bike quite well and makes it a habit to zip past me on the downhills and then maintain that led on the flats. I vividly remember him putting the hammer down on Government Way during our Memorial Day ride. All I could do was turn to the rider next to me and moan about how "he said he was going to take it easy going back into town!" Still I didn't see him at the start of the race, but I did see Patty. Certainly she would have said something if he wasn’t racing.

The last ten miles I decided to allow some people to pass me and start stretching some muscles. I had only gotten out of the saddle two or three times all ride. I knew that I had achieved my goal time for the bike ride. Actually I was quite sure that I rode faster than planned, but I looked at my watch and was unable to do the math to figure out exactly what my time was. : )

I pulled into T2 feeling very fresh. I grabbed a cup of water from Kelvin, who was volunteering. Another volunteer helped me with my bag. He looked at the orange hand cleaner that I had packed. "I dropped my chain out there and that works great to clean hands with," I explained. As I headed out of the tent I stopped to get sunscreen put on my legs. I chatted with the volunteers as my family started jeering me to get going. I heard Isaiah yell "quit talking and start running". Yes, I love my family and when they get older the kids will understand the importance of a fast transition.

I took a few shuffling steps across the timing mat and already I knew that this marathon would be much different than two years ago.