Heat!

Well, after months and months of cold weather it appears summer has finally arrived in Oregon! Yesterday hit mid to upper 80s and today hit 90 in some parts around Portland. Training has been going relatively well after my CDA recovery. Saturday's effort involved a 60 mile ride and a race pace run right off the bike. I started a little later than normal due to sleeping in (much needed!) and quickly realized how warm it was going to be out there. I stayed on my fluids and sodium as best I could and before I knew it I was almost done with the ride. I really attacked the hills to try and emulate CDA to see how my back would respond. It responded OK, but it is clear I have something going on with it. Off the bike and a quick 20 min run at sub 7 min mile pace. It felt great. Although I must say after this brick I couldn't even keep track of how many ounces of fluid I consumed while laying on my floor under the ceiling fan watching the tour! This Oregon boy is not yet accustomed to this heat.

Today involved a run of just under 2 hours. Again I got a late start after sleeping, but was happy to have my wife with me for this run! Well, she rode while I ran. Meg would talk with me for a bit and then zoom ahead and come back every so often. It was a lot of fun. Well, most of it. The heat really kicked my ass. Again I stayed on top of my sodium and electrolyte intake and was happy overall with the effort, but couldn't believe how hot it was. The best part however was sharing the day with my wife and enjoying a wonderful lunch afterwards. Not a bad way to spend your Sunday. That is it for now. Feeling fit and counting down the days to get it on at Lake Stevens!!

-T

Race Report

There isn't one for the sprint tri I was going to do on Sunday. I woke up to rain, contemplated the fact that they were charging $90 (yes $90) for the event and it was now going to be held in the rain...and went back to bed. I got 11 hours of sleep and then dominated my long run. Best decision I have made in some time I think! So no race. I would like to get back out and race before Lake Stevens so will need to look at the calendar and see what else might work.

Currently Muddy is really focusing me on speed work to gear up for Lake Stevens. The recovery from IMCDA has gone really well and so far I've been able to nail my workouts so far. I'm looking forward to getting up to Lake Stevens in just under a month and letting it rip. Most importantly, I'm looking forward to having fun. I'm not worked up in hitting a certain time or place. Just going up there to kick some ass and enjoy some pain. Find that dark place and embrace it.

Now if we could only get some decent weather in Portland...

-T

Now what?

Well, I've had plenty of time to reflect on Ironman Coeur d'Alene. Ultimately there were a few things, in my opinion, that ended up with me having a slower than anticipated performance. I have started to address this items. Some of this will take me into next year. For example, I wasn't mentally prepared as well as I could have been for trying to take that race to the next level. There is a huge difference between going 10:45 and 9:45. I will argue that I was in shape to go 9:45, arguably faster, but wasn't mentally prepared. Part of this is due to a lack of racing going into the event. It had been 10 months since I had raced. That was too long. I had forgotten what the pain felt like! Despite that, I would have been OK, until I hit that back pain. That is the second item I'm addressing. I'm back to the fitter next week and am stretching and doing exercises to strengthen my lower back in hopes that it will all help. I'm also going to take up yoga.

So, what to do for the rest of the year. Well, I was going to close out with a half Iron somewhere. I was thinking September, but my coach suggested Lake Stevens and it makes perfect sense! I'm in great form after CDA and am now fully recovered. Lake Stevens is a challenging course that I think suits me well. The harder the bike the better. Well, I say that until my back totally locks up and I can't run! Well, hopefully we will have it fixed by then! After Lake Stevens, well there are some possibilities as to what would be next based on that race. I plan on racing into September and then entering into some serious rest before base work to begin in late October, early November. The plan is to do a marathon early spring and then move into the season well prepared this time. So for now the focus is on Lake Stevens next month! But to shake the cobwebs off, I'm racing in a local sprint tri in the am! I can't wait. As coach and I were saying the other day, I'm racing angry now :) Check in soon,

-T

IMCDA Race Report

It's taken a while to put this report together. I will try and keep it as short as possible. Here is the gist...this year was about putting all my cards into trying to get top five in my age group at Ironman Coeur d'Alene, thus ensuring a qualifying spot into the World Championships later in the year in Kona, Hawaii. I hired a coach, got dialed on the bike (while getting a new ride!), and took every precaution with my health to ensure that my sinus infection tendencies and asthma would stay in check. As I drove out of town on Thursday from Portland to Coeur d'Alene, I was convinced I was going to do this.

The feeling continued as race week went on and my family started to arrive. The weather was cold, but all the reports were showing low 70s and sun on race day. Perfect. The course was challenging: cold and choppy swim, hilly bike, and now with a changed run course; a challenging marathon. I went a did an hour ride with some of Muddy's other athletes Saturday am and felt amazing. I racked my bike, dropped off my gear bags, and headed back to the house to put my feet up. I remember walking out of transition looking at all the other athletes. Everyone looked so nervous. I just smiled. I felt so great. Tomorrow was going to be my day.

Race day came and I was up around 3am. About 3:45 I finally started to get up. I shoved some food down: bagel with ham, banana, some cereal, english muffin with toast, and a cliff bar before the swim start. Note: need to spice up the breakfast a little, the bagel sandwich was tough to take down at 4am! Apparently I was supposed to wake my Dad up at 4, but I had no idea so at 4:45 I went to check on him. Well, that's when the day started off on the wrong foot! Poor guy was running around like crazy to get ready so we could head down to the swim start. I was nervously waiting for the rest of my family as they weren't where they were supposed to be by 6:30. Finally I see Meghan. Apparently I had told everyone the wrong meeting point. Bad luck continues as I hug my wife, coach, and father and head off to the swim start. Well, funny thing about this race, there is NO ROOM to get by transition down to the swim start. I should have started my walk MUCH earlier. Shit. I was worried I was going to miss the start. The national anthem started and I still couldn't see the entrance to get down to the beach. I finally started acting like an ass and forced my way through the crowds. I made it down to the lake with 3 minutes to spare. Note to self #2: don't risk being late to the start of an Ironman.

Gun goes off and we rush into the water. I felt good up to the first buoy. Then it got crazy. I have never been punched and kicked so many times in my life. I was very uncomfortable and to be honest, I didn't have the normal fight in me to push through everyone and swim with the big boys. I don't know why. Still don't know why a week later. It wasn't fitness or taper, or anything other than my mental state. For whatever reason I didn't push. The second lap was uneventful and before I knew it I was having my wetsuit stripped and was off to T1. I couldn't feel anything in T1. The water was pretty cold. Actually, it was very cold. I had a tough time getting my socks on for the bike. Eventually I made it out of T1. Looked at my watch for my swim split; 58min. I remember yelling "Fu#k!" as I excited T1 in a rage due to the slow swim.

On the bike and flying. I was feeling good. We did the out and back section and made our way back to town before heading out to the hills. Muddy told me I was in 10th. Damn, a slow swim will do that to you. Oh well, I will crush these guys in the hills was what I was thinking. We hit the hills about 25-30 miles in and I feel it. This was going to be a long day. My quads were already aching and now my lower back was starting to act up. WTF? I remembered the game plan and did my best to spin up the hills but I was getting passed by guys that normally I would eat for lunch. What was going on? We finish the hills and start to work our way back to town. I remember seeing the 40 mile marker and thinking, "Damn, my lower back really hurts. What the hell?!? This is why I spent so much time with my bike fit guru, to avoid all this lower back pain I've fought previously. We had this figured out!! I hadn't had this pain since last year. Oh well, relax Yates. Take some advil and it will pass." Another sign the day was going to hell in a hand basket fast...I had dropped my advil. Note to self #3: Don't forget your Advil. Ever.

Through lap one in around 21mph. 1mph slower than what we had planned. OK, no time to panic. We aren't even half way through this race yet. Put the hammer down Yates. Passed coach, he yelled sodium. I was on the nutrition, hydration, and sodium pretty well so far. As we worked our way back out to the hill section my lower back started to feel slightly better. But at this point, I was a wreck. I wasn't prepared for this additional suffering (although I should have been!) and was having a tough time coping with everything. Instead of pushing the second half of the bike, I just rode. The hills weren't bad the second loop, but I suppose that was because I wasn't pushing. A group passed me about the 100 mile mark. I was fed up with my performance at that point so I put my foot on the gas and rode in the last 10-12 miles with them. As we hammered into town I realized that my split was going to be slow, but not nearly as bad as I had thought. OK, no problem, time to blaze this marathon!!

The mass swim start at Ironman is an amazing sight

My father trying to spot me amongst 2800 other athletes

The *ARMY* starting to look concerned as I wasn't getting out in the time expected.

Beautiful day!

Off on the bike and ready to rock! Or so I thought!

Off on the run and the legs were feeling good.

I let out of transition with a laser focus to put in a good marathon. I remembered the instructions, no faster than 8 min pace for the first 15 miles. Instantly I knew 8min pace was going to be a struggle as my back was completely seized up. I had never had this type of back pain before. It was a struggle to keep going. I finally found some Advil around mile two. About 5 miles in the back seemed to get a little better. This was about the time you hit the big hill on the run. I was able to run it OK. I made the turn back to town. I saw my coach and father numerous times on this first lap which helped. My coach pleaded to me to to stay strong as there was a lot of confusion in my age group and I still wasn't out of the mix. I tried to keep the 8:15 pace going. I made the turn at the half marathon around 1:50ish (will need to check my garmin). Unfortunately, I was really starting to hurt at this point.

This is on my way out to the second half of the marathon.

I struggled to keep going this second lap. Mentally I was beat. Having to deal with the locked up back on top of all the other pain was proving to be a tough challenge. I gritted my teeth and decided to just keep moving as best as possible. I once again ran the hill, but by now I was jogging more than running. The last 10k was brutal. My pace had slipped to 10min miles and I couldn't seem to improve on it. I was walking every now and then. I tried to run the last 4 miles in, but still had to walk every few minutes,even if only for a few seconds. And then it happened, I saw the magical sign that we all dream about in a marathon. The 25 mile marker. My attitude improved and I picked up my pace. As I was rounding the bend up onto Sherman avenue and the finishing chute I saw people just heading out on the marathon. I had no idea where my time was going to land as I hadn't been looking, but figured it would be around 10:45. As I started to climb the small hill just before the run in to the chute, Muddy was standing on the side to wish me congratulations. This meant a lot to me. I hadn't delivered the race that we had prepared for, but he had stuck with me on a tough day.

Coming into the finish chute at an Ironman is an experience that everyone should have. It is purely magical. I looked hard, but could never find my family. After finishing I instantly found the pizza in the recovery area and waited for my family to show up. Meanwhile, they had thought I was in Medical (my typical post race location) so I started to worry when I didn't see them. I finally found Meg and gave her a huge hug! The day was over. I had fallen short of expectations, but was proud to have another sub 11 hour Ironman under my belt (3 times over now!).

I want to make sure and thank my incredible wife, without whom I would be lost. When it gets really dark out there the thought of the seeing her keeps me going. Also want to make sure to shout out my family (this includes Meg's side, whom I consider my family) who totally rocked the support out on the course and from afar!! The Duck Calls were awesome :) Muddy Waters, you are an amazing coach and friend, and I'm happy to have you leading me. The volunteers. WOW, they are just amazing! And finally, this is my first year racing on the Ironhead team. What a great thing to have so many people (racers and spectators) yell "Go Ironhead!!" at you during the race. Just awesome. I specifically love the teammate that was spectating that yelled at me the following as I headed out onto the second half of the marathon, "Yeah Trevor. You are looking good. You go find that deep dark place out there and you f'ing embrace it man! Get after it!" Love it. Good stuff.

Finish time 10:47

Swim: 58

Bike: 5:32

Run: 407

I'll be seeking some help to uncover the back issues. I'm of a firm belief that the issue is not the bike fit. I believe that we have that dialed. I think my issue is anatomical and will require some strengthening and stretching. Thank you for all the support. I love this sport.

-T