I’ve done a lot of work, and it’s shown up in the data. Here’s some stats from when I started working out with Kate (11/9/07), pre-OS plan, and today:

Weight (lbs)    251    230.5      208

Chest (in)         46.5      44.5      43

Waist at
Belly Button   42.5    38     36.5

Thigh (in):        25      25      22.5

Body Fat %     26%    18.8%    15%

Now, there’s no doubt I NEVER should have gotten up to 251 lbs in the first place.  I’m maybe pushing 6′2″ on a good day.   However, I did get there over the course of a decade, so to be able to get within striking distance of a ‘1′ handle on my weight within a year of hard work is pretty good in my book.

So anyway, Ive been pretty hard on myself the last 3 weeks as this cold has dragged on and I’ve had to make the uncomfortable decision of dropping workouts to make sure I didn’t over-exert myself and extend the virus’ reign.  Even though I know the last two weeks have no fitness build in them, I was doubting the amount of work I’ve done up to this point.   Today’s results reminded me that 1)I’ve done a ton of work 2)it’s paid off in many ways including my appearance and fitness and 3) I belong just as much as anyone else at the starting line on Sunday.

Hope to see you there.  Giddee up!  Track me from the page above – or if that’s not working use the spreadsheet Endurance Nation will have linked on their front page.

“What do you mean my goals?”

“For the race.  How fast do you expect to go?”

This is the rub.  I honestly have no idea how fast I am going to go.  Its my first race in more than 15 years above a sprint triathlon.  Sure, I know how fast I can swim 2.4 miles on average.  I also know how fast I could do a 112mile bike ride on a good day.   I have a ball-park idea how fast I could complete a marathon if it’s not hot out.  So one could add up those times and come to a “goal”.

But that would be stupid. That’s not to say I haven’t done that exercise in my head many times, especially as I was hitting the peak of training.  I was trying to figure out if I’d be in by the time the Packers/Bears game starts.  Would I make it by sundown? Where would I be versus other people’s first times?

I’ve hit my moment of zen now.  Having this cold has helped strip away alot of the ego-driven need for a time goal.  I don’t know how strong I’m going to feel on race day after being sick for 15 days running.  I might feel awesome – I might feel like I’ve been sick for 15 days.  Who knows.  What I do know is there are a few things I can control:

1. I can bike at such a power level that I am set up to have the best run possible for me on that day.  Assuming I’m feeling decent by race day, I’m going to take the first 25 miles at 190ish watts, and kick it up to 200 for the remainder.  My guess is my pre-cold goals are a good 10 watts higher, but I want to give myself a margin of safety.   If I feel good at mile 90, great! I’ll bank that energy for the run.
2. I’m not going to let my race ego make me blow my day by spiking up the watts to keep up with Mr. buck-thirty-five mashing up the hills on the first loop.  I’ll either pass him when he tires, catch him by the end of the run, or he has better fitness than me.  It’ll be revealed as I run my own race.
3. I’m going to use walking through the aid stations as a tool to make sure I run the rest of the time.   I’m not going to be fast, but I’ll be running.  And my conservative bike strategy will make sure of that.
4. Ideally, I get stupid in the last 6 miles to the point that I don’t think I left anything out on the course .  Seriously, I’m shooting for a good final 6 miles – if I can keep p the pace there, I’ll know I executed well.

So when people ask me my time goals, I now say “I’m just looking to finish the race running rather than walking.”  And I actually mean it now.

The idea is to ride steady watts and get used to lower-power riding. We do a lot of work at Endurance Nation, so this is supposed to feel easy. I’ll let you know how that goes. I really don’t know how long this will take either but since I have to go to a Brewers game that evening with friends/families from out of town I’d rather undershoot this one.
I’ll have some picks of the race later, and hopefully some good power files from the rehersal as well. My concern is the weather (hot and a headwind from the south most of the day), and the early rise in elevation from mile 7 to 14. Need to keep the watt burnage down or it’ll be a loooong day.

On the other hand, while I think I can race an Ironman, I’m still not sure I will execute as well as I should.  I tell myself that the race rehearsals I have coming up will give me experience, but you never know until the day comes.  I think the great training program and helpful support from Endurance Nation have really set me up well, but as my track coach used to say “the proof is in the pudding”.

Today I was supposed to bike 4:30.  I ended up doing only 3:00 as I blew a tire on the way back through Belgium, WI.  My car was in Shorewood, so I was happy to have a spare tube.  I was unhappy to find out:

1. I suck at fast tire changes
2. Still haven’t mastered getting the wheel out of the chain (horizontal cutouts)
3. My combo pump/CO2 thing was cheap – it physically blew apart into 2 pieces when I cracked the cartridge.  I have pictures of the mess I’ll post sometime.
4. My spare tube had a slow leak, or my pump couldn’t get enough pressure into the tire.  Either way I was screwed.

Luck for me I have a loving wife who loaded the family into the van to pick me up.  I had a nice burger and beers from Curly’s; if you are ever riding the bike trail and need to stop for something to eat I highly recommend it.  Nice people, good food and cheap.