USA Triathlon

USA Triathlon was kind to post my triathlon story on their web home page and gave it premium position within the scrolling feature box. Click on the image below to see 



Once opened, you can see a brief snippet of how I have come to enjoy triathlon along with my efforts to bring awareness to the Kenya Children's Fund as I train for Ironman Wisconsin in September 

Click image below to see

The week has been good, weather has been perfect and training is solid.  Big training weekend ahead with a 4 hour ride and 12 mile run scheduled for Saturday and Sunday. 

Back In The (sore) Saddle

I won’t go into detail, only to say that last week while fishing I had an accident that resulted in a very bruised sit bone /mussel.  As the name implies, it’s the bone that you sit on. 

It’s still tender and was quite sore last night during my 30 mile bike ride.  I’m slightly apprehensive since it seems that my hamstring is connected to this bone and is causing a bit of a strain.  Seemingly no performance issues other than being sore; I’m praying for a quick recovery.   

I’m glad that my training break is over.  It’s relative of course, but I’m feeling fat and out of shape after my three week taper. 

This week’s ramp up schedule includes:

Wednesday - 30 mile bike ride / 3 mile run

Thursday – 60 minute bike / 60 minute swim

Friday - 6 mile run

Saturday – 4 hour (80 mile) bike

Sundayv - 12 mile run           

I’m thankful that the Kenya Children’s Fund sponsorships continue to be strong.  Hugh and Laura recently took advantage of the online process (linked from this blog) for their generous sponsorships.   It’s worth noting that the online process is slightly confusing.  That said, if you use this link http://kenyachildrensfund.org/about/news.php#dv.19  also found on the right side of this blog and take your time, it works!  Also, good friends AJ & Kelly made a special donation.  Their family supports children in Kenya through a different organization making this donation to KCF above and beyond! 

I am grateful for the commitment that each of you has made to support my More Than A Race effort and the love that you have shown to the children!

We’re now at 56% of the goal ($3,009 of $5,343) with 9 weeks to go!

Regards,

Lee

Break is Over





I've just returned from a wonderful fishing adventure in Manitoba Canada.  All logistics went according to plan, the fish were abundant, and the camaraderie was rich. Included was my good friend Mike, host of the trip, my 15 year old son, Will, my 80 year old father, Earl, my good friend Chris and his daughter Leah, and Chris's good friend and daughter, Jon and Abby...among others.     

The weather was a bit challenging this year.  It rained hard for a half day and occurred on the day that we ventured to the portage lake making the 1.2 mile portage a bit challenging.  The very next day the weather system blew through and the wind picked up in excess of 30 mph making boat travel treacherous, but adventurous! 

  

Rarely do I disconnect from communication, (e-mail, social media, telephone) but on this occasion I did and feel refreshed as the result.  Once connected however, I received an e-mail from my triathlon coach that read...are you done with your break?! 

On two occasions I enjoyed a 4 mile beautiful sunrise run but no other meaningful exercise to speak of.  I'm feeling rested and ready once again for full-on training mode.  As a matter of fact, I have a 30 mile bike ride tonight!

 

 

Manitoba Fishing Adventure

As mentioned a few posts ago, I’m in the middle of a three week taper where my training intensity is much lower than it has been. It's my "summer break" before I build again for the Ironman in September.  

• This week I did a great 1.2 mile open water swim with a group on Lake Minnewashta.  I’ve intended to hook up with them for over a year and finally made the commitment. 
• Did my usual spinbike/run class at the club. 
• Did a 30 mile GW tri club ride followed by a 3 mile run. 
• Did my one hour masters swim class this morning. 
• All in all I’m feeling great.  Most important, I'm injury free!

More rest.  I’m hosting 13 men and their sons and daughters in Manitoba, on what’s become a spectacular fishing adventure.  This is the fourth year that my son and I have had this experience together and we love it.  This year my 80 year old father joins us for what I hope is his best fishing ever!  I’m bringing my running gear and my wetsuit and plan to do some limited workouts while I’m there.   

I’ll share a few fish tales and will hopefully do so with photos filled with fish!

Lee

The Call

Not sure I have blogged about my other passion much, if at all.  In the off season I am an avid hunter, having chased game throughout North America, Mexico and Africa!

I actually attribute hunting as my reason for getting into triathlon.  A way to stay fit year-round as I prepare for extreme mountain hunting.  That’s for another blog…Today, I want to show you the new faith-based digital magazine that we just launched.  It’s the culmination of a year of thought and consideration on how best to publish a faith-based magazine…I’m happy to say that we’ve received very positive feedback.

For many, hunting and time spent outdoors is more than mere recreation or sport; there’s a draw, a calling.  It’s a spiritual connection.  It’s here we are often reminded of what is important in life; our blessings. The Call recognizes this important aspect of the outdoor experience and features faith-based personality and industry profiles along with product and gear highlights.  Check it out at www.faithafield.com, or click on the image.

I hope this finds you well, enjoy looking through the issue!

Lee



A Great Father's Day Weekend

• I had a strong 9-mile run on Saturday morning. 
• Will, Sarah & I revamped our new duck coup - super fun! 
• Mowed the lawn. 
• Ended Saturday night making a fire in the fire pit for my son and his buddies. 
• On Sunday morning (5:45) I met Derrick, Scott, Marta & Mary and we enjoyed a beautiful 60 mile bike ride.  I made it to church by 11:00! 
• I finally put the canopy on the boat lift and got the boat in the water
• Topped off the weekend with father’s day festivities, games and dinner at my brother-in-laws home!

  

      

Encouraging sponsorships for my “More Than A Race” Ironman effort continue to roll in strong! 

My lifelong friend Disa, who invited me to join her in a triathlon some 25 years ago (which I declined) sent in a very generous donation for the Kenya Children’s Fund.  Disa is an elite athlete who I admire greatly…she provides me with great inspiration!  Longtime friends Ralph & Vicki also sent in a wonderful sponsorship.  These two have been good business partners for years and have a great faith-story that they share openly!         

Thanks to all who have encouraged me through KCF sponsorship of 1, 2, 6 and even 12 miles!  To date your generous contributions have sponsored 72.5 miles of the 140.6 event.  We’re over half way! 

Regards,
Lee 

Urban Ride

I do most of my bike rides in a rural country setting.

A few weeks ago I hooked up with the Friday morning Lifetime Fitness bike group and rode to Target Field, downtown Minneapolis!  This morning we rode around the city lakes; Harriet and Lake of the Isles! Great urban fun.  On both return trips, several strong riders broke from the 40 member larger group and we averaged 20 mph+ back to LifeTime Fitness.  Fun to change it up a bit and mix in city life into my training!

I hope this finds you well, enjoying summer and training safe!  Have a great weekend.

Lee 

 



Week of Rest

Have had an easy post race training week; couple bike rides, couple swim sessions and a short run.  As a matter of fact the next three weeks are going to be compartively easy.  The idea and plan has been to build through the spring for the Liberty Half, execute a good race and then rest for three weeks before building back up for The Chisago Half Iron at the end of July.  And then one last build for Ironman Wisconsin in September! 

Last night we knocked off a fun 30 mile ride with some of the gang from the Gear West Tri Club...Great group!  

I received a nice note of encouragement from my sister and brother in law (Lynn & Jeff) along with a very generous sponsorship to the Kenya Childrens Fund.  Thank you so much for your support it means a lot!   

95 miles to go!

Kenya Children's Fund received two kind donations this week from my friends and co-workers, Derrick and Kim.  I’m grateful for their support in this adventure, and what a journey it’s become!

To date, I’ve received sponsorship for 46.5 miles of the 140.6 mile Ironman.  The goal is to have each ($38) of the 140.6 miles sponsored.  If each mile is sponsored ($5,343) it will provide clothing, nutrition and education for 12 KCF children for an entire year!

Muchas Gracias to all of you that have helped make this possible!

Please keep this mission in your prayers.

Lee    
http://kenyachildrensfund.org/about/news.php#dv.19

The Results Are In



Liberty Half Iron Transition Area (1.2 mile swim / 56 bike / 13.1 half marathon run) 



The results are in; my effort was solid!  I exceeded my goal time of between 5:19 - 5:26.

Here’s the breakdown:

• Swim: 39:30
• T1: 2:27 
• Bike: 2:44:48 (20.4 mph average) 
• T2: 1:16  
• Run: 1:46:49 (8:10 per mile average)
• Total: 5:14:48

I arrived at the event transition area at 5:35am and racked my bike in a killer, front row spot near the bike IN/OUT.  I then laid-out and organized my gear, then did a quick 2-3 mile bike ride to make sure all systems were go.  I followed the bike ride with a a quick 1 mile warm up run before putting on my wetsuit and heading to the lake for a swim warm up and race start.        

My swim was strong and I stayed mostly on course, coming out of the water in 39:30.  I felt oriented and balanced and was able to run to transition.  My transition to the bike was average, I struggled a bit taking off my wetsuit, putting on my socks, bike shoes and rest of my gear.  A little longer transition that normal for me, but nonetheless I was calm and collected. 

Once on the bike, I reminded myself to relax and take it easy for the first 10 miles.  The tendency is to hammer with all the pent up race energy, but this is a mistake and will likely cause problems later in the race. 

My bike pace was strong and I was deliberate to stick to my nutrition plan which I had calculated, written down and placed on my bike tube (mile 8 jell, 23 Jell, 38 Cliff Bar & 53 jell). From my bike computer I monitored actual speed, RPM and distance.  At about mile 40, I was very happy to see (I switched computer functions) that my average seed was at my goal pace of 19.6!  I felt solid and picked up the pace to the end of the bike course. 

I was glad to be off the bike!  I transitioned quickly the run.  My coach was just outside transition encouraging me as I put on my bike shoes and grabbed my running supplies.  At this point I figured that my swim had been solid and I knew that my bike pace was spot on.  So, if I had a decent run I should hit my goal time…

Again, I told myself to relax and go easy for the first 9 miles of the 13 mile run.  My primary goal was to not walk…I kept my head held high and paced on.  Mile 2, 3, 4 & 5, I felt good and paced about 8:20-8:45, right on plan.  I saw my coach at mile 7 just before the turn around and then again at 7.5.  Both times he gave me great encouragement and said I looked strong.  More important, I felt strong!  Mile 9, 10 & 11…still no walking!   At mile 12, I picked up the pace and ran to the finish. 

I beat my goal time range by 4 minutes and beat last years’ time by a whopping 20 minutes!  But perhaps most satisfying, I beat my coaches goal time for me (5:15) by TEN SECONDS!                                           

Race Preview

It's funny (or not) how race week seems to get complicated.  I tested my bike last night after having the chain replaced...sure enough the front derailleur didn't consistently advance the chain from the small chain ring to the big chain ring...remain calm, I'll simply get it adjusted tomorrow at the bike shop!
In the meantime, I had a very weird dream last night.  I went to the bike shop and found that they had replaced my back tire with a mountain bike tire...by the time I got everything straightened out with them (in the dream) someone had stolen my bike...that jumped to my racing an obstacle course...but I couldn't run!! 

Chalk it up to race nerves! 

The good news (or not) is that when I visited the real-life bike shop today to check the derailleur all seemed to work nearly perfect...go figure!

Here's  a pre-race snippet from MN Tri News...how come they don't profile us old guys?

The men's field in the Liberty Half IM will be awesome. Thunder Bay's Jon Balabuck hopes to do some serious recidivising. He won this race at its Lake Independence venue in 2009 and has long been considered one of Canada's premier amateur long distance guys. Are we picking him to win? No. But we're not picking him to lose either. Why? He'll be racing Matt Payne who has emerged as one of America's best amateur 70.3 guys. This battle is too close to call and we fantasize about these dudes coming over the final hill side-by-side then breaking into a puke-on-your-shoes sprint.
Jon and Matt, who's coming off a 2nd place finish at the Best of the US National Championship last weekend, should get a nice push from guys like Andy Schiesl and Scotty Penticoff. FYI, Buffalo Sprint winner Jared Smith will be making his LD debut. We think he'll surprise a lot of people, unless they read this post. In that case, they won't be overly surprised when Jared rocks his socks off on Saturday.
The women's half should be awesome, too. We think that former Chisago and Pigman Half champ Julie Hull, and Diane Hankee, who set a 70.3 PR in Texas in April, will lead the way.
As with Smith, there are a number of women who will be losing their LD virginity at Lake Rebecca. We're anxious, for instance, to see how Angie Hop and Jody Mullet fare.
A full turnout is expected and according to Accuweather.com, climatological conditions in the Lake Rebecca area on Saturday should be groovy. Sun and clouds and temps during the race ranging from 56 to 74. Of course, few long-range forecasts in Minnesota hold up.

Race Prep

Finally had time to visit Gear West bike shop today to ask about my bike chain, which turns out was shot and needed to be replaced!  While I was there I decided to rent a full wetsuit as lake water temp remains cold at around 62 degrees!   I also bought a lightweight, windproof bike vest due to the cool and breezy forecast.  Training has been modest but good in these few days leading up to the race.  The idea is to reduce the intense training in order to rest and recuperate for race day, it’s called tapering.

I’ve mapped out my nutrition plan and know what I’ll eat and when (energy jell & cliff bar) on the race course.  I’ve also created a pretty realistic goal for myself that I believe is achievable!

Swim: 37 minutes  (similar pace to last year and similar to my timed pool swims)

Bike:  2:45 – 2:52 (19.5 – 20.5 mph average)

Run: 1:50 (8:30 pace / last year was 9:10 and I walked a considerable distance)

Total time including transitions = 5:19 – 5:26 / last year 5:34:30

Countdown to Liberty

Four days and counting until the Liberty Half Iron triathlon.  My last few workouts ( 9 mile run / 40 mile bike / 60 minute swim / 45min/3mile bike, run brick) have been strong.

I’m feeling anxious but, generally I’m excited.  I’ve got some minor reservations on my bike chain, but think I’ll be ok and I’m not quite sure what to do about my wetsuit.  I’ve not decided if I should wear my sleeveless or rent a full body wetsuit.  The water temp is apparently in the low 60’s so a full suit may be the way to go.  It simply requires a bit more coordination this week. 

The last two years I’ve signed up for this race but at the 11^th hour I’ve opted-out of the Half and have run the shorter Olympic distance due to not feeling ready to take on the long course.  (1.2 swim/56 bike/13.1 run) This year I’m feeling ready for the long course!  This is an "A race" for me, so the plan is to race strong and see how the body preforms!

I’ll keep you posted!

Lee