Liz H. Looks, Leaps.

Liz H. texted me after I finished the Ironman in Arizona...."How was the race? Is it super popular? Does it fill up fast?"

I have known Liz for 1 1/2 years and during that time I have seen her greatly increase her endurance capabilities along with her confidence. She ready for her first ironman this year but she had nasty foot injury.

The next day she texted me..."I was able 2 get in! Hope it's a good 1!...u will help me get ready?"


Liz clowning around with the group at Rock Star Triathlon.


The Aquavelas after finishing the Great Floridian.

Ironman AZ Race Report Pt. 1

Early morning load-in to the transition area.

My race could not have been executed more flawlessly, but at the end of the day I lost it on the run.

The swim started at daybreak. I situated at the very front right corner of the field. I choose the exact lines I needed to have a fast swim, generally had good luck finding feet to draft on, and came out of the water in a PR swim time. The only question is, Did I have too high a HR on the swim? I swam fast but it did not feel overly hard, but it may have been.

Transition was fast and I was out on the bike. I took my time initially and waited for my HR to come down. With three laps of out-and-back course, the first 17 miles was all headwind into a long, gradually steeper false-flat.

2000 calories taped to my bike, plus home-made aero drink system.

Realizing that the climb and headwinds had my HR too high, I really held back on the way back on the first lap. I had exactly what I wanted a 1:43 first lap. The second lap I spread my effort out a little smarter, and nailed the exact same split, then followed up with a third lap within one minute of the same. I couldn’t have been happier that the total bike was under 5:10, and exactly even splits! I had even taken in close to 2000 calories and 7 bottles of water. So good, I was locked and loaded for the run.

(continued below)

IMAZ pt. 2

I started the run at 6:11 elapsed time and just KNEW that I had my coveted 9:30 goal within grasp. I ran the first mile with all the restraint I could muster. It did not even feel like I was jogging it was sooooo easy. The next few miles felt just as good and all I told myself was “slow it down, take your time, get ready for that second half marathon.”

Running and feeling good.


Aid station on the run course.

Somewhere during the second lap of the 3-lap marathon, I noticed my splits creeping around 8 minutes. I did not worry because I knew I had a surplus of time still, and just kept eating and drinking. Somewhere during the second lap I realized I was struggling to hold the 8 minute miles and by the third lap I was reduced to 90% walking.

Walking and wondering what the--- just happened.


The finish line always feels good....


...just not as good when you don't reach your goal.

I can look back at this-or-that in my training, second-guess my race strategy, or just give up. Maybe I will. One thing I know for certain is that the 9:30 Ironman will be the biggest challenge I ever take on. It was within my grasp as it has been close in the past, and I again got my a** handed to me. I suppose it is important to remember that not every story has a happy ending.

Ironman AZ pre-race

Just wanted to post some pictures of my Ironman AZ adventure.


Arriving at the Phoenix airport, waiting for my bike box.


VIDEO: Pre-race ride on the Bee-Line highway.


My Ironman ride: Note fabricated aero drink system.


This is my bike with 1900 calories of solid food on it.


I got lucky! The first spot on the transition rack!


The whole trip is worth it because my girlfriend Susan came along. She got to do the morning swim with me each day. She is a great CREW member. You know what CREW means, right? Cranky Runner Endless Waiting. Susan is wonderful, she helps me stay focused, and provides me lots of emotional support.

Great Floridian

Nine of my clients traveled to Claremont for the Great Floridian. The amazing thing is that for 7 of the 9 they were attempting their first race at this distance, either half Ironman or full. Special recognition to Mindy who has been doing triathlons for only one season on completing her first ironman.


Mindy and Susan at bike check-in.


VIDEO: Irondistance swim start


Sugarloaf Mountain: "Who said Florida is flat?"


Jason "Trash Talk" Haggard kicking it in at the end.


St. Pete's Mad Dogs!


Mindy looking suprisingly serene at mile 15 of the marathon leg.


The whole rock star posse at the finish line.


Jessika and Maria bringing home the age group awards.

Great Floridian Full Ironman

Female 25-29

Mindy Craven: 4th 13:10:03.95

AquaVelo Full

Liz Howard: 8:43:27
Florida Challenge 1/2 Ironman

Stephen Taylor: 3rd Overall Male 4:45:32.70

Female 25-29

Jessika Poirier: 4th 6:48:15.05

Maria Mendiburo: 5th 7:13:10.35

Male 30-34

Kevin Boucher: 4th 5:32:34.45

Male 35-39

Jason Haggard: 20th 6:19:13.20

Male 55-59

James Garges: 11th 7:33:43.70

Athena

Mary Garges: 3rd 7:29:09.85

AquaVelo Half

Susan Howell: 5th 4:33:15

Marathon PR at Marine Corps

Marine Corps Marathon
Washington DC
Oct 26, 2008

Tilghman Carroll 4:04:41

3 in 15 days (Marathons, that is...)

Client Bob Ross writes:

69 marathons in 45 states:

8/23 Mesa Falls, Idaho 4:23
9/28 Omaha, Nebraska 4:20
10/4 New Hampshire 5:07
10/11 Hartford, CT 4:26

I look forward to the next five. Tulsa, Oklahoma on November 11, 2008. North Dakota, Alaska, Colorado and Oregon are set for 2009. If all goes well I will finish about this time next year in Portland, Oregon.

Thanks for your help. The cross training and especially the swimming got me to the point where this was a possibility.

The weeks between the marathons I hit the pool and it was a great help. This time last year I was doing nothing but running, and I believe that is what let to my foot injury. At New Hampshire I felt my groin muscles getting really tight and that was part of backing off a little. Again the pool and stretching got me ready for the next week.

The classes were really what got me to the point where I even felt comfortable attempting this. Again, thank you so much.

Bob Ross

Photo: The finish of the Hartford Marathon