If you’ve been following my blog this year, you know that #explore is my word for 2019. I have been exploring in all areas of my life…training, racing, work, and my personal life. I have been healthy and strong so far this year, so after conferring with the Iron Hippie and Coach Kelly, I have decided to #explore x2 in 2019!
What does #explore x2 mean?! Well…2x the Ironman journey, 2x the learning + growing, 2x the fun! On July 28, 2019 I will be tackling Ironman Lake Placid and on October 13, 2019 I will be tackling Ironman Louisville. Until now, the closest I have raced two Ironman competitions is 10 months apart, but in 2019 I am going to #explore and see what my body + mind can do with two Ironman races 10 WEEKS apart. Eeeekkkkk!!! Like any new thing, I am full of mixed emotions; one minute I doubt my decision and abilities, and the next I am confident in my decision and my abilities. Overall, I am very excited and looking forward to the challenge.
Ironman teaches me something during every journey to the start line and on every race day. I learn things about myself; things I didn’t know before. I ❤ to learn! As a result, I am looking forward to learning and growing on my journey to Ironman Lake Placid, on my journey to Ironman Louisville, during Ironman Lake Placid, and during Ironman Louisville this year.
“Adversity is what introduces you to yourself, so I am discovering myself anew on a daily basis, and everyday I get stronger.” ~Mike Reilly
For those of you who have done 2 Ironman races ~10 weeks apart, what advice do you have?!
How is it possible that 2018 is in the rearview mirror?! December was a fun month full of great things!! Here is a small snapshot of what I was up to last month!!
Swim: 22,600 yards (12.84 miles)
Bike: 221 miles
Run: 56.5 miles
Monthly Totals: 39 hours & 14 minutes
The Coeur SportsEarSplitz Podcast featured Lesley Paterson and Simon Marshall this month as they talk about Mindset!! This was SO insightful on how we can let our mind drive us or derail us…it is our choice!! “We chat with Lesley Paterson and Simon Marshall about mindset in depth. How do we find ways to defeat ourselves? How can we achieve what we didn’t think was possible? Learn how you can use acting techniques to make things work even when they shouldn’t. BTW, did we mention Lesley is this year’s Xterra World Champion? And Simon is a PhD in psychology?”
KonaKamps featured Mindy Nicolet who won the W40-44 age group at Ironman Louisville. It was fun to hear her perspective as I also raced this event and am in the same age group. I was glad to know that the conditions were challenging even for the winners.
KonaKamps also featured Sanna Duvebrant who won the W50-54 age group at Ironman Louisville. Since she is from Sweden and used to colder weather, it was good to get her perspective on the race day conditions and know that they really were as bad as I thought!!
Finding Ultra: Rejecting Middle Age, Becoming one of the World’s Fittest Men, and Discovering Myself by Rich Roll is a must read!! “On the night before he was to turn forty, Rich Roll experienced a chilling glimpse of his future. Nearly fifty pounds overweight and unable to climb the stairs without stopping, he could see where his current sedentary life was taking him—and he woke up.” Following Rich’s journey was inspiring, uplifting, and fun!! Not only what he has accomplished to live life to the fullest, but the message he sends.
“Let go of the end game. Instead, fall in love with the process. Show up for life with enthusiasm and commitment. Connect with spirit. Wrestle with your soul and relish every hardship. Along the way, be patient. Go gently. And give freely of yourself to others. Because it’s the journey that truly gives your path meaning. And there truly is no destination.”
Time with family, friends, and Coeur Sports sisters!! So much love to fill my hear this time of year!!
2019!! Each year is a new chapter in my journey of life and I’m super excited to see what 2019 has in store for me!! Who else is excited + ready for 2019?!
How was your month of December?! What were you grateful for last month?! What are you excited about?!
2018 was an amazing year focused around “courage over comfort” and it served me well throughout the year!!
With the start of the New Year, so many people set New Year’s Resolutions. I prefer to set intentions instead of resolutions. I feel like resolutions set me up for failure the moment my train gets derailed, whereas intentions make me more mindful + allow for success by not being so finite.
Only about 8% of people who make New Year’s resolutions keep them throughout the year, which might be why I view resolutions as negative and personally don’t make them. In the last couple of weeks, I have had so many words and phrases speak to me, so I “tried them on” to see which one(s) really fit. Which one(s) clutched at my heart strings?! Which one(s) will motivate me the most to do and be my best self in 2019?! I swam with them, biked with them, ran with them, listened to them at home, listened to them at work, rolled them around, sat still with them in chaos, rested in silence with them, and would just BE with them.
The conversation started with “don’t settle.” Don’t settle in sport, at work, at home, in life. I LOVE how this speaks to me, but do find it a bit negative since it starts with “don’t.” Next up “uncaged” and “uncage your inner beast.” This spoke volumes to me and continues to do so from time to time! It is time to break free from the cage that surrounds me, but it still didn’t feel quite right. “Uncage the magic” came next. YES!! When you step outside of your comfort zone, this is where the magic happens!! While I LOVE this, I decided it was a better mantra for 2019 than an action word to really focus in on, so the search continued. During some intense bike intervals, phrases from songs spoke to me…”don’t backdown,” “full throttle,” “unstoppable,” “unshakeable,” “fight,”and “dig deeper.” While these all spoke to me during my workout, none of them spoke to me in ALL aspects of my life, so I kept searching. Thanks to the help of Ruth, she suggested “commit,” “execute,” and “choose.” I tried these on for size and they just weren’t the fit I was looking for. I thought about Ironman Ohio 70.3 and Ironman Louisville. Both of these races had their own unique challenges, but “explore” served me well in both races…so I tried it on in sport, at work, at home, and in life. Not only did it fit just right, but it is positive and motivates me! So, without further adieu…
I love looking back and thinking about all of the amazing things that I’ve accomplished and all of the challenges I’ve overcome! 2018 was full of challenges, accomplishments, and FUN!! I’ve reflected for the last 5 years and now it’s time to reflect on 2018! You can look back at my previous posts if you’d like: Best of 2013, the Best of 2014, the Best of 2015, the Best of 2016, and the Best of 2017. Now its time to reminisce my faves from 2018! 🙂
Best race experience?
Ironman Ohio 70.3 was hands down my FAVORITE race this year!! I not only accomplished my #sub6orbust goal, but got to meet and race with so many of my Coeur Sports sisters + cross the finish with Steena!! It was truly one of the best race experiences I’ve ever had!! #blessed
Running with Steena at Ironman Ohio 70.3!! She ran stride for stride with me, pushing me to a 70.3 PR!! #sub6orbust
For me, the ride that stands out the most this year is the one I learned the most from…my first 5 hour trainer ride. It was a VERY tough day for me! Physically I was pushing higher watts for longer durations than I ever had before. Mentally, I WANTED to be riding out on the open roads around the amazing #IMWI bike course, but a gut check put me on the trainer instead. In this process, I learned SO much about how STRONG I truly am both mentally and physically and what I can do when staring adversity in the face! Thanks to Ruth for keeping me going when the meltdown started! ❤
The first time I went sub 1:30/100 yards in the pool was this year!! While I have seen a sub 1:30/100 yards a few times since then, it has not happened often, but I’m THRILLED every time it does!!
Best mental focus?
HANDS DOWN…Ironman Louisville!! What a day!! What a race!! I had to dig mentally into places I didn’t even know I had in me!! I was thrown challenge after challenge throughout the day; from Mother Nature providing us with MUCH LESS than ideal weather, to the race directors changing up the swim course 5 minutes before the race was set to start, to the traffic on the bike course that forced me to come to a complete stop (more than once) so I wouldn’t rear end the vehicle in front of me (with wet breaks I might add), to my body when my back cramped up on the run, and others I’m sure I’ve forgotten (or maybe blocked from my memory). Through all of these challenges, I fought the fight and won!! I remained focused throughout the day, stayed strong, and crossed the finish line with complete exhaustion and a smile on my face!!
Best training weekend?
My solo training weekend in Madison, Wisconsin!! I got to spend time on 2 wheels with Steena, I got to push myself out of my comfort zone, and I got to enjoy ALL. OF. THE. HILLS. on a course I LOVE!!
Best training compass?
Coach Kelly with Ever Racing has kept me grounded this year. There have been times this year when I overlooked my successes because I was consumed by the immediate feelings instead of the big picture. Thankfully Coach Kelly called me out on my SH!T and redirected my focus!! I would not be where I am today without her structure, focus, guidance, feedback, support, accountability, motivation + so much more! She has helped me to become a better, #everstrong athlete and person every day! I am forever grateful to her and so glad we have a strong relationship built on communication and trust!! I am excited to see how far we go in 2019!!
Best enCOEURaging moment?
Getting this text message from my sister after Ironman Louisville completely melted my heart!! I am SO excited that my 10 year old niece wants to do an Ironman with me one day in the future!! You never know who you are inspiring!!
Best nutritional find?
Infinit Nutrition has been a game changer for me this year!! Ironman Louisville was my first Ironman race that I did not bonk, have GI issues, or end up in the med tent with hyponatremia or dehydration. With 6 Ironman finish lines under my belt, I think I MAY have finally dialed in my race day nutrition!! 🙂
Best new gear?
My Normatec Recovery boots are da bomb diggity!! They have helped me recover from intense training + provided Basil with an inflatable pillow 😉 We are both in love with them and use them often!!
Best supportive role?
Chasing my fave around while he ran the Twin Cities Marathon the week before I raced Ironman Louisville. I am SO PROUD of the hard work, dedication, perseverance, and PR race that he put up!! High five (or ten) to my fave!!
Best way to stay healthy?
Obviously eating healthy + sleep are super important, but to help me get a better understanding of how I can recover smarter, I decided to monitor my blood work with the help of Inside Tracker. I have learned so much about different biomarkers + how they can impact my training, recovery, sleep, etc. Knowledge is power!!
Best piece of racing advice you received?
I know this has been my best piece of racing advice for a few years, but that is because I have not found anything better to remind me of my race day “job” and what I need to do to achieve success. Race day can be a mixed bag (hello Ironman Louisville), but this advice works no matter what the conditions and the day bring:
“Be calm; focus on what you are going to do. Don’t get distracted, don’t get overwhelmed, take it all as it comes. You are ready for this; you’ve prepared for years. This is it, your time to shine. Go forth with all your powers. Go forth with everything in you. Make it work.” ~Lynne Cox, “Swimming to Antarctica: Tales of a Long-Distance Swimmer”
Most inspirational athlete?
There are so many that I can’t pick just one! Everyone is on their own, unique journey and I am inspired by them all. My Coeur Sports sisters inspire me EVERY. SINGLE. DAY! I’ve also been SUPER inspired this year by friends who finished their first Ironman. By friends who attempted their first Ironman, but didn’t meet cutoffs. By friends who did their first triathlon this year. By people who have survived an accident and are still training + racing. By people who fight disease and keep training + racing. By people who challenge themselves and try something new. By people I haven’t met yet and people I see everyday! There are far too many people who inspire me to pick just one!
Best support crew?
Hands down…Tim, Dad and my sister, Abbie! These three pushed me through during some VERY challenging times at Ironman Louisville. They were up EARLY on race morning to help me get to transition. They were patient with the process of all of the race morning shenanigans…even in the cold + rain + wind. They were in all of the right places at all of the right times during the race encouraging me (and SO many others) to keep moving forward when it would have been SO. MUCH. EASIER to throw in the towel and call it a day. Tim got all of my race gear while I was out on the run to save time. They cheered, photographed, and spread love to me and other athletes throughout a REALLY long day! There are not enough hugs and kisses for each of you! Thank you! Thank you! Thank you! Love you all so much! I couldn’t have gotten to this finish line without your unwavering encouragement and support!!
If you could sum up your year in a couple of words, what would they be?
Strong, courage, believe, fun!!
Tell me about your 2018 year!! What are your “bests” from 2018?!
My focus in 2018 has been on better aligning my actions with my goals. It’s no secret…I have a dream of someday qualifying for the Ironman World Championships in Kona. To get myself closer to this dream, I set goals for myself at the start of each season and again before each race. Sometimes I achieve success by reaching these goals and other times I fall short, but I always learn something that can better prepare me for the next training session or race.
I was on a mission this year to achieve my #sub6orbust goal at Ironman Ohio 70.3. Thanks to Steena for running stride for stride with me during the entire 13.1 mile run and pushing me those last two miles so I could achieve my goal!
I also set myself up to go sub 13 hours at Ironman Louisville. While I didn’t achieve this goal, I am confident that if conditions and circumstances were different on that day, I definitely would have.
What have I done to better align my actions with my goals this year?
I work hard! I #showup and give everything I have at that moment for each workout. Staying present + focused on the current interval, current workout, and current mindset/attitude.
I recover harder! I make sure to properly rehydrate and refuel immediately post workout, sit in my Normatec Recovery boots, get a massage every 2 weeks (thanks Nick with Vitality Massage), see Dr. Chris at Team Chiropractic as niggles arise, and prioritize sleep by getting at least 8 hours EVERY night! Consuming Breakthrough Nutrition’s Goodnight formula + magnesium before bed also helps me get some solid REM + deep sleep.
I #trainthebrain…I think this has brought me the most success and what I am the most proud of in 2018!! When faced with adversity, I overcame!! I truly am SO much stronger than I ever thought!! Focusing on an attitude of gratitude, keeping positive, and smiling through the pain/discomfort in training and racing has brought me huge success this year!!
I eat healthy!! I stick with whole foods as much as possible and save indulgences for rare occasions!! 🙂
I communicate with Coach Kelly (giving her meat is ALWAYS better than bare bones)!! I’m so grateful when she calls me out on my SH!T and makes me reflect and think about my training, my mindset, my training/life/work balance, etc.!! #everstrong
#courageovercomfort…when you step out of your comfort zone, this is where the magic happens!! There has been sweat (lots of sweat), pain, blood, blisters, chaffing, black toenails, and tears (LOTS of tears…Thanks Ruth for pulling me out of some low places while on the trainer) in training this year. Overcoming this discomfort often requires lots of courage to push outside of my comfort zone, but it is TOTALLY worth it!! #magic
Attitude of gratitude…focusing on ALL things to be grateful for during highs and lows. There is always something to be grateful for…even when you are deep in the pain cave and riding the struggle bus. I have intentionally been finding things to be grateful for during training + racing. Gratitude has taken me so much farther than I ever thought possible.
#believe…when you truly believe deep down to the depths of your soul, you can accomplish ANYTHING!!
What additional tips do you have to better align your actions with your goals?! What have you done to better align your actions with your goals this year?! What can you do to better align your actions with your goals in 2019?!
How are we less than 2 months away from 2019?!?! It just doesn’t seem possible!! October was a VERY BUSY + FUN month for us, but time flies when you’re having fun!! Here is a snapshot of all of the fun October had in store for me!!
Swim: 14,359 yards (8.16 miles)
Bike: 172 miles
Run: 47.6 miles
Monthly Totals: 27 hours & 21 minutes
Ironman Louisville pushed me WAY out of my comfort zone and challenged me in ways I’ve never been challenged before. Thankfully I overcame many obstacles throughout the day and am much stronger than I ever thought possible. If you want to read all about my race day, click here! #courageovercomfort #believe #everstrong
I finished up Let Your Mind Run: A Memoir of Thinking My Way to Victory by Deena Kastor this month. It is a MUST READ!! There are so many great insights for how positive thought, positive visualization, and gratitude changed Deena’s career. What a STRONG + INSPIRATIONAL woman!! I am working to implement these into my training and racing plan as well, knowing that it will take time to fully implement, but if Ironman Louisville is any indication of how this implementation is going, I can’t wait to see what happens in the future!! “Building a mind so strong would take years of effort and discipline, but it would propel Kastor to the pinnacle of running—to American records in every distance from the 5K to the marathon—and to the accomplishment of earning America’s first Olympic medal in the marathon in twenty years.”
I played Sherpa/spectator extraordinaire for my fave as he crushed his previous marathon PR by nearly 5 minutes at the Twin Cities Marathon!! SO PROUD OF HIM!!
I also helped my cousin and fave spectate at the Des Moines Marathon for my cousin’s wife. She had a great race and is well on her way to completing the 50 states club!!
How was your month of October?! What were you grateful for last month?!
I couldn’t be more grateful to have had my husband play the role of Sherpa/spectator at Ironman Louisville this year. Because this is the first time that we have not been racing the same Ironman, I asked him to write about his experiences being Sherpa/spectator extraordinaire at Ironman Louisville. Here is his account of the day:
As guest writer this week, I am going to give my perspective on the day at IMLOU as Sherpa and spectator. If possible, I will try and not repeat any account of the day already documented by Kecia, other than the obvious features such as the weather, which was the theme of the day.
I considered omitting this first topic, but after some thought, really felt that it was important to share. When Kecia was checking in for the race on Thursday, I walked with her through the line that we both know too well, the check-in line at the IRONMAN. As we neared the end of the line, a volunteer handed Kecia a bag of items. She asked if I was racing and I said no. Then she openly exclaims, “I knew you weren’t an IRONMAN.” OH BOY! I have no problem letting it slide off my back. The volunteer does not know me, and I certainly do not need any validation from her about my abilities and accomplishments.
Immediately, my wife, the great protector says to the volunteer, “He’s actually a 5-time IRONMAN finisher.” Kecia, for the win! I suppose in a way, I do not look the part. I am 6’4” and 240 pounds. I have long, flowing curly hair. Others have noted that I look like I should play hockey or be a surfer dude. The whole interaction made me laugh and was only awkward for a brief moment, more for the volunteer than for me.
The IRONMAN community is not that large. I recognized the volunteer. She is a multiple IRONMAN finisher and present on certain electronic and social media platforms. I felt that her comment to me was not offensive, but clearly did not create an open and positive community. We are all ambassadors for the sport. Endurance sport is hard; do not make it harder by isolating others! Enough on that.
In preparation for race day, Kecia and I already had discussed how the day was going to be a mental challenge. She had the fitness and ability to conquer the day. There was no sense in dwelling on the obvious conditions that lie ahead, cold and wet. I was optimistic in her attitude the day before the race, she never once complained.
During the night before race day, I woke occasionally to monitor the radar. Light rain had passed through most of the night and into the waking hours of 4 a.m. Kecia’s father and sister shared a house with Kecia and me for the weekend. When we woke, her dad made a comment of how he was cold already. Kecia was not present at the time. I looked right at him, with her sister present and said that there was absolutely no room for comments like that around the athletes. All the talk needed to be positive, end of discussion.
Before the race, we had done all we needed to get Kecia ready and stayed dry when we could. I walked with Kecia to the staging area for the swim start. I was pleased with how calm the athletes were, given the very poor racing conditions. Triathletes as a whole are very type-A personality, wound tight with their plans and strategy, and any conditions that are not ideal can create great anxiety and frustration. I almost sensed a feeling of community among the participants. Quite often, it’s the opposite; triathlon tends to be a solo sport, togetherness gets put to the side in the interest of personal competition, but I witness this on race morning.
As the swim started, I walked back to the finish area of the swim. By this time, I had already known that the swim was shortened. I was in position to take pictures of Kecia in Transition 1, both entering and exiting the transition area.
At this point, Kecia’s sister, Abbie, and her father, Gary, and I headed for the car. We were going to join a mutual friend, Camila and drive out to a viewing point in La Grange. We all had the appropriate gear loaded in to the car and we were off! When we arrived, bikes were already screaming through town. The viewing area was on a flat piece of road, fans lined the barricades on both sides. I immediately made the decision to go down on the far end, where bikes enter into town.
I am glad I went there, as the road made a slight incline, where some riders sat up and slowed down, making a good opportunity to cheer and take pictures. I knew this is where I wanted to be for the duration of our stay in La Grange.
We were to the meeting area before our athletes approached. I found an awning at a service station to make camp-put down my bag, keep some of my items dry. At this point, it was a heavy dew or mist. The rain showers appeared to be taking a break.
I went out to the middle of the road, right on the double yellow line. The athletes were riding right; a few of the faster ones were passing left, as they should. The rules state that spectators are not to be on the course. There were no course officials around me, so I stayed where I was. When I saw a motorcycle course official coming, I cleared out of the way.
I did my best to ring a cowbell in one hand and cheer for athletes with the other. Gary had printed shirts for the event, and they were a huge hit. Racers complimented with “Love your shirts!”
At one point, I pushed up my sleeves. I was wearing a long-sleeved technical fiber undershirt and my pink shirt over it. I also had on a base layer of pants with wind pants over them. I was just right on temperature. Abbie asked me if I was cold. I said I was a little, but if the racers see me as warm, maybe they will feel warmer too. I am certain that me being out there without a coat did not make them warmer, but I was at least hoping it would make them feel warmer. I used every positive form of affirmation I could when racers went by me.
After Kecia passed through the second time, we loaded up and headed back into the city. This gave me ample time to get back to our car, my home base for the day. Get some food and repack my gear bag for the run. I also had my cross bike, so I was hitting the run course on bike as soon as I could!
I staged myself in the first mile of the run, wearing the same gear I wore in La Grange. Racers recognized me right away. The pink shirt was a great identifier for racers! As they passed me on the run, they called me “middle of the road guy” and “smiley guy.” I consider both of them a huge compliment. The first name might mean that I was in their way some on the ride into La Grange. I am not sure. Maybe it just meant they noticed I was standing in the middle of the road.
Either way, I was happy to be on the bike course cheering for them. The real work of my day started when cheering for them on the run course. It was an out-and-back affair, so I tried to get half way out on the course, with many opportunities to see racers going both directions, and somewhat frequently.
I made it out to the run course, approximately 3-4 miles out from the finish. I really wanted to stand in the middle of the road for the run, but there was less room. Runners were going each direction. I stood on the side and rang my trusty bell, cheering for racers by name when I could see them on their race bibs. I did not pack any lights for my bike, so I headed back to the start/finish area. I saw Kecia make the turn for the second loop.
At that point, it was about 7 p.m. I was able to get her bike and gear bags from transition. She knew that I would not see her on the second loop. I headed to our car, dropped off my bike and cracked open a Coors Light that I had packed for the day. I was tired, cold and wet. I was in no position to complain. I had a great day, beyond disbelief what the athletes were accomplishing.
I wandered down to the transition zone, gathered the bike and gear. As a racer myself, I had full appreciation of having somebody get my gear at some of my races. It was nice to experience it from this side. Sherpa is not glamorous at all, but carries weight beyond understanding.
I made it back to the car, polished off a second brew and packed both bikes and gear from the day in the car. I was finally able to get on a new set of clothes that were dry! It was refreshing to change clothes, get off my feet for a little while. I really enjoyed the serenity of being at the car along the river. The air was heavy with dampness. Airplanes were landing over downtown. They felt so low that I could reach up and grab them, even though I could not see them.
Having all of the gear stowed, I headed to the finish area with a light pack and felt like a new man!
After a quick appetizer at a restaurant, Gary, Abbie and I found our places along the finish chute. They chose a spot up the chute. I chose a spot right next to the arch. I asked two people if I could have their space until my racer came through, then they could have their spot back and they could see their racer finish. They were happy to share and I appreciated it very much.
For the next 20 minutes or so, it was loud and I could not hear much other than the normal sound of an IRONMAN finish line. It was electric! People were banging on the boards, screaming, yelling, the excitement was brilliant!
I have been fortunate to run through and spectate at multiple IRONMAN events. The finish chute at LOU is right there with other races I have attended. After Kecia finished, we all gathered and made sure she was able to recover properly. We were all very tired, but that is the IRONMAN!
I had a wonderful day as spectator and Sherpa. It gave me new respect for those who choose that role over racing. Without a doubt, racing the IRONMAN is easier than spectating. When racing, you have one job- keep moving forward towards the finish.
Until IMLOU, Kecia and I have raced the very same IRONMAN races. We have always had somebody else pick up our gear and be at our aide. I was somewhat nervous about the experience, but it worked out just fine.
At IMLOU, the racers had to be mentally strong, maybe their strongest ever. I have no idea how many of them finished. I have no idea how Kecia finished. In the end, finishing the race is not about the finish time; what we learn along the way shapes us and makes us better.
I regret nothing about not racing the IRONMAN in 2018. After the 2017 season, I committed to not doing one in 2018 and I stuck to it. I am thankful for the off-season that lies ahead, but also optimistic for the training next season. We signed up for IRONMAN Lake Placid on July 28, 2019. We already have our lodging secured in Lake Placid for 2 weeks around the race. See you there!