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I didn’t sleep much on Saturday night, if at all.  The rain was falling and the fan was rattling in my room but it was the only thing that would keep my sinus from acting up.  I got up just before the alarm at 3:45 am.  Turned on the coffee pot and took a hot shower.  I listened to the whirr of the blender in the next room.   I managed to choke down a little food and two cups of coffee before doing a final check of all of my gear bags.  My brother and I arrived at the race site just about 5am and it was already getting crowded with people prepping their bikes and getting body marked.

Just after the start of the Professionals at 6:25 I suited up and headed over to the beach.  Lots of people were pre-swimming.  I opted not to as the water was only 59 degrees and I’d be standing on the beach for at least 10 minutes before the cannon.  There were lots of folks shaking from getting cold after their pre-swim.  Finally as the last pro came around the buoy at the end of their first lap the cannon sounded and we were off.

I had positioned myself on the outside after frankly getting pummeled last year trying to swim right up the buoy line and it was a beautiful thing.  I swam all the way to the first turn buoy approximately 850 meters out in the lake in nearly clean water (meaning I wasn’t bumping, hitting or getting hit by others).  After the first turn things got a little rough as there was some congestion and we were looking directly into the sun which made spotting the 2nd turn buoy difficult.  The water was a little rougher during the second lap and if felt like I was breathing gas fumes.  There were so many boats and jet skis around because they were worried about the cold water they didn’t think that all of that stuff goes directly into the water.  The rest of the swim was uneventful and I just focused on keeping good form, body rotation and keeping my weak kick in cadence with my stroke and spotting the next buoy.  I was very pleased when I saw 1:05 on the clock as I exited the water.  10 minutes faster than last year things were off to a good start.

I was quick but deliberate through transition and took a few more minutes to get my arm warmers on and have sunscreen applied.  I ran to my bike carrying my shoes grabbed my bike and was off to the bike mount area where I slipped my shoes on and then headed out onto the course.  

Almost immediately I had to start with my bike mantra, “easy the first lap”.  At about 1.5 miles I reached back for my water bottle which contained my main bike nutrition for the day (Carbo Pro 1200) and it wasn’t there.  It had somehow gotten ejected from the bottle cage between the start and this point of the ride.  Now I had to stay calm and assess.  The body needs fuel and that was most of it until mile 63 and bike special needs where I had my back-up bottle.  I had 4 GU Roctane’s in my gel flask for back-up but that wasn’t going to be enough.  My coach had reinforced the day before that shit will happen and just don’t panic, assess the situation and move on, because the only thing you can control is you.

I kept to my manta, continued to keep things in control, hydrated and managed my fuel intake as best I could.  The bike course is a beast especially once you get out to Hayden Lake as I dropped along the lake I could feel the wind pushing me around with the disc wheel.  The wind was whipping whitecaps up on the lake and howling through the trees.  It was going to be a long day in the wind on the north part of the course.  I stayed in control on the climbs working the low gears and trying to keep my cadence high and then pushing over the top of the climbs and quickly into the bigger gears to get the bike up to speed for the flats and descents.  I was making up serious ground and gobbling up other riders.  Just like that it seemed and I was back in Coeur d’Alene and headed along the lake again.  I was really glad to hit special needs and I grabbed my bottle and made sure it was firmly planted in my bottle cage and then downed my Red Bull (not so good as a warm drink).  Coming back through town I was starting to push and had the bike rolling at nearly 30 mph and the crowds were in a frenzy.  I never saw The Cowbells (that’s my family and friends who came out to root me on) while I was on the bike, I was just too focused.  As I came to Hayden I found myself rather alone no one ahead of me and really no one behind me which is very surreal in a race like this with so many competitors, it’s also a very spectator free part of the course so you really have to dig to keep pushing.  I rounded a bend in the road at 25 mph and there was a deer crossing sign, all of the sudden a big white tail deer springs across the road right in front of the sign I thought that was pretty funny, like does the deer know how to read and know that’s where it’s supposed to cross the road…..hold on you’re racing get your head in the game.  

I had closed to within about 50 yards of two other riders but then couldn’t close the gap in the hills so I was stuck there for about 8 miles until we turned back at Old Orchard Road then I passed them and we traded leads back and forth for a few miles until we hit Rimrock road where I hit the gas knowing there was a false uphill that you can fly over and within two minutes I was free of those riders.  The wind was really hard in the second lap coming back down Government Way towards the lake and T2 and I was catching many riders who were still on their first lap and some of the pro women and even one of the pro men.  Into the T2 transition and a beautiful running dismount, check the watch holy cow….6:30 I was still had plenty of time to dip under 10 hours if I could run 3:30 and I if I’m on I think I can run 3:15…this can’t go any better.  

Now I had tried to pee when I was on the bike and damn I had to go but my body just wouldn’t do it so once again I had to hit the porta-potty just like last year I was about a minute faster this year.  All right 10 minutes faster in the swim, 10 minutes faster on the bike (5:17 with a 21.2 mph average) and 1 minute faster in the T2 pee.

I was quickly into my run gear, out of the tent and out on the course.  I was not loose but I knew enough to just keep on moving at about a mile into the run my thigh cramped and I was on the ground trying to stretch it out.  This has happened before so I know just don’t panic it’ll loosen up and you’ll get back into your stride, after a minute or so I was running again.  I missed the first mile marker so at mile 2 I checked my split 14:55.  Right on 3:15 marathon pace, even with the stop to deal with the cramp.  The next few miles I was feeling good just continuing to focus on my form, nutrition and hydration.  7:01, 7:06, 7:10, 7:01…..this was going great but it was surprisingly humid and I didn’t know how the lack of nutrition early on the bike was going to play into the mix in the latter miles of the marathon.  

At just before 8 miles I was headed back to town and Michael Lovato (on his second lap) was coming towards me and about 10 yards behind him was Victor Z.  Michael glanced back and then his shoulders just dropped and he went from running to walking in one step.  His wife Amanda was on her bike near him yelling for him to keep running.  I felt so bad for him, I knew that feeling. His body was fighting him and Victor (finished 2nd) had caught him.  I wondered if he’d keep going, he did, he gutted it out and finished 3rd overall, I was very happy for him and it makes you realize just because someone is a “pro” an Ironman race can be a great equalizer.  This is part of why Ironman races are so special, it’s pushing your body way beyond their limits and hoping that everything holds together physically and mentally.  

I felt pretty good coming back to town and was still on pace for around a 3:10 marathon through 12 miles.  At mile 13 I had to slow through the aid station to get some cola as I couldn’t stomach my gels anymore.  I knew I was in for a battle the rest of the way.  I had slowed to around 7:15-7:30 mile pace which was still great but not so great when you’re walking for a minute each mile through the aid stations.  In the end I would be the right decisions if I hadn’t I would have been walking even more (this was my goal this year, if I had to walk, walk less than last year).  

At mile 19 I was starting to do the math, I can still go 9:55, at mile 20 I can still go 9:57 at mile 21 I can still go sub 10 hours.  At mile 22 I’m either going to be 9:59 or 10:01.  At mile 23….it was just let’s get this thing done, you’re almost home.   I was just past mile 25 and was running as fast as my body would allow I was on the verge of complete cramping in my quads and calves.  Another runner went by me, NO….another 39 year old it’s going to be so close to qualifying I’ve got to go with him, I tried with every fiber in my body to go faster but there was just a little response but things could be worse I passed a few others who probably felt like they were going in reverse.  

The final 400 yards down Sherman Avenue to the finish chute is a mix of pure agony and extreme jubilation.  Agony as my body was on fumes and I had to run, walk or crawl another 400 yards, jubilation because I had done it I had finished and finished strong.  As I crossed the line I looked up 10:06:05…..wow 39 minutes faster than last year.  I was so glad to be done.

I still didn’t know if I had qualified, of course my mom asked where we were going to be staying in Kona…..huh…I don’t even know if I’m going.  Then someone got the report that I was 51st overall and 10th in my age group.  It was going to be so close to good enough to qualify.  I wanted to stay at the finish but just needed to spend some time with my support crew and then I didn’t have the energy to head back to downtown after going to the hotel.  

The next morning I hobbled to the Kona registration (with the biggest coffee I could find), found the list and the line was drawn under 11th place in my age group…..I had done it I had gone fast enough to qualify for Kona.  

Last year was about experiencing an Ironman, this year about racing an Ironman. Kona…..I haven’t decided what that will be about but I imagine I’ll be fired up to race to the edge of what my body will allow on that day.  

There are way too many people to individually thank for their support and good vibes and thoughts on race day but here are a few.

Mom, Marsh, and Geoff – For all of your support and understanding this year and for coming out to the race and ringing those cowbells.

Larry, Robin, Nancy, and Jim – For ringing those cowbells on race day having all of you watching me on the course really made a difference.

Shawn Skene  - For all those prescribed laps in the pool, long bike rides in the rain and cold, hard negative split runs and your experienced counsel.

Peter Reid and Sam McGlone – For being so open and willing to answer my questions about your experiences in this sport, little tricks, and tips on training and racing.  Yes, I was listening…..I used all of it this year in training and in the race.

Julie Johnson – For keeping  my body in one piece (well as best we could).

Aidan and Charley – To help me keep things in perspective and know that there are more important things in life, and motivate me to keep training.

Everyone who donated to Charley’s Fund – Because of you there will be a cure for DMD.


To all my friends and family – For your outpouring of support, good vibes and congratulations.


Zoot Sports and GU – For the great race clothes and sustained energy for the long haul.

Anyone want to go to Kona in October?   I’ll bring the cowbells!!!!

I'll be posting a detailed race report in the next few days but just a quick update.  It was a pretty good day yesterday in Coeur d'Alene. 

I finished in 10:06:05 which was good enough for 51st overall and 10th in my age group.  The second placing was good enough for a trip to Kona in October as there were 11 slots in my age group.

Thanks for all the good vibes, thoughts and congratulations.

I've posted some pics from yesterday here. 

It's Saturday night and I'm getting my race clothes laid out and making sure I have all of my final little things for tomorrow morning (uuummm....like my wetsuit and googles) and getting centered for the race tomorrow.  Good tunes for tomorrow included "Out of My Hands" by Dave Matthews since there will be a lot I can't control tomorrow so I can only control me. The other that hit me tonight was "Right Now" by Van Halen because it"s TIME, because the work has been done and there are no tomorrows this year.

My race plan is laid out, my on-site cheering section is here the group I like to call "The Cowbells".  I'm not sure how they'll harmonize but I know when I pass them if I need a lift I only need to shout "more cowbells".

Here are a few pictures from the last few days here in CdA.  I'll be posting my race report and pictures hopefully early next week.  Until then thanks to everyone for their support and good vibes on race day. 

The sign says it all.  The sign says it all we're finally here at the big dance. 

The March of the Penguins.  Each morning a continual parade of athletes make their way from the bag check down the beach to the start buoys where they stand and try to "will" the water to be warmer. 

Looks soo close yet so far.  That red buoy is the far turn buoy that athletes must turn around before heading back to shore.  You see one large orange buoy in the picture, there are actaully 6 of these marking the way back to the beach.

The Coach.  Yep I finally met my coach after working with him for 8 months.  Shawn is in town to do the race day web coverage for Ironman.com. 

The Pro Women.  Heather Wuertle, Desiree Ficker, Heather Gollnick at the Pro Athlete press conference.  Heather is a first year pro and doing really well (and she's really tall).  Desiree is a really fast runner, she just ran at the US Olympic Marathon trials and was runner up in Kona in 2006.  Heather has 5 Ironman race wins to her credit and is the mother 3 very energetic kids who will happily show their pride and tell you who their mom is.

Hot, humid and crazy windy.  That pretty much summed up the Ironman 70.3 Hawaii.  I've been on island for a week getting some good hard training in so this race was a continued extension of the training.  Coaches instructions swim hard and bike harder then cruise the run as close to 1:40 as possible.

Race morning started at 3:45 a.m. with the alarm.  Forced down some food about 600 calories and got ready dressed for the day.  Went to grab the shuttle bus to the start at Hapuna Beach Park and palms were being whipped around by the gusty winds. 

Got to Hapuna about 5:30 a.m. and started doing final prep of my bike.  Helped a few others who were fretting a bit about tire pressure, whether to attach their shoes to their pedals or should they put all of their stuff in a bag or leave it on their bike.  Then headed down to get body marked.  This race is pretty unique the bike racks are the ones they use in Kona so you just sit your rear tire in the rack and the body markings are big stamp numbers.

Had a couple final gels, water and applied sunscreen and slipped into my swim skin.  Off to the beach to get a little warm-up swim in.  The water was frothing from the offshore gusting wind but the water is amazingly clear as the bay is a sand bottom ranging between 10 and 30 feet deep.

I positioned myself near the outside buoy for the start away from the masses.  Then without warning the cannon echoed across the bay and we were off in a churning mass of humanity.  I was glad to be positioned where I was as it wasn't as rough as some previous races and I quickly honed in on the first buoy to make a right turn (about .3 miles).  Things were pretty managable on the outside of the turn.  The next turn was about 200 meters ahead and then another right turn.  This is where things got interesting as I was on the outside of the masses I (along with others) were pushed further by the current and offshore wind but I managed to keep a pretty good tracking of the next turn about 1/2 mile ahead.  I had felt pretty good the whole way keeping a good stroke cadence and swimming with a group from the first buoy.  The water was so clear it was great you could actually see others swimming around you, turtles and fish.  There was a report of a huge manta ray but I didn't see it.  I exited the water and checked my watch and I was just over 34 minutes.  Not quite what I was hoping but given the conditions I was pretty happy.  Later I'd find out that I was 188th out of the water which is a huge improvement over my previous swims.

The transition from swim to bike is tough across the beach and then about 300 yards up a steep hill to the bikes.  Off with my swim skin, helmet and glasses on and I'm heading out of transition.  as I'm heading out a volunteer is yelling at me "where is your chip?", I look down and it's not there, time to panic.  He grabs a chip records my race number and swipes the chip over the chip mat and puts the chip strap on my ankle.  Big Mahalo to that man.  As it turns out in my rush to get out of my swim skin I had grabbed the chip strap and stipped it right off as well. 

Off on the bike I go, into my shoes attached to my pedals with no problem and up the hill to the Queen K Highway.  Immediately I knew the wind would be a factor today and running deep dish wheels would make it that much more challenging.  I knew in the first few miles that I had no cycling power today.  My legs were just like dead weights.  To add insult to injury my rear deraileur was not shifting so any serious pressure in the lower gears and it wouldn't hold gearing (gonna be a problem on the climb to Hawi). 

Despite this I started chewing up the riders ahead of me.  Through the turn onto Highway 270 up to Hawi.  This is where the gearing and heavy legs were really a problem I couldn't get the big chain ring and right cassette gearing to really keep moving and in the small chain ring I could only find a really low gear that would hold so it was a slow slog up to Hawi to the turnaround.  At the turn I locked into the big ring and high gear and flew back down from Hawi I was holding near 40 mph just trying to keep the bike from being blown off the road by the gusting cross winds.  Finally back onto the Queen K and back to the Mauna Lani Resort.  Ended up averaging 21.21 mph, finishing up the bike leg in 2:38:26.  Not the bike split I was looking for but considering I had put in 230 miles on the bike this week while on island and the poor gearing I guess I shouldn't complain.  I had ridden basically the 56 mile route earlier in the week as part of a longer ride and had ridden at 21.7 mph average not really riding that hard so I know I can fly on this course if rested. I had moved up to 104th place overall. 

I had a good transition taking my time to get ready to run and off I went.  I was pretty worried about how I'd hold up on the run in the heat and humidity.  My coach had asked me to cruise the run and not expend too much trying to run as close to 1:40 in the half marathon as possible.  My legs felt a little heavy out the gate and I missed the first mile marker so at mile 2 I got an idea of how fast I was running, 14 minutes I was cruising along at 7:00 minutes a mile and starting to really get comfortable.  I decided to just go with it given my poor bike ride.  As I went past a checkpoint at about 2.5 miles a number checker announced that the guy in front of me was in 110th place.  I thought maybe I can work my way up to 80th place overall by the end.  As the miles clipped away I was holding between 6:55 and 7:10 per mile on the rolling up and down course which snaked through the roads through the lava, the fairways and beach within the Mauna Lani Resort.  At mile 5 I started catching the runners ahead of me in bunches.  Some were really slowing and some had been reduced to a walk already.  I just kept a smile on my face, focused on good form and kept on churning.  I slowed a little between mile 9 and 11 but then picked up the pace again once I knew the end was near. 

As I came to the finish since I was alone between other finishers the annoucer announced my name and then asked "How'd your day go today, Michael" over the loud speaker and I raised my arms in the air and gave the thumbs up as I came to the finish line.  I ended up finishing the run in 1:34:04 with a 7:10 per mile pace.  A little faster than my coach had prescribed but I think he'll forgive me for this sin.

Overall I moved all the way up to 60th place overall and 15th in the very tough 35-39 age group finishing in 4:53:08 a new PR by about 5 minutes.  Not quite what I was hoping for but a good solid effort given the tough conditions and mechanical challenges with the bike. 

After the race myself and some others I'd met while on the island went to the awards banquet which was a lavish spread with lots of food, beer and of course stories good and bad from the day.  I was suprised that I had actually earned a qualifying spot for the Ironman 70.3 World Championships to be held in Clearwater, Florida in November but declined the spot. 

Now for a few more days of training here in Kona before heading back to Seattle for my final hard week of training before starting my taper to Ironman Coeur d'Alene in just 3 weeks.  I'm feeling good and looking forward to a great day and race.

Myself and James from Michigan I met and have been hanging out with while here this week.  James finished two places ahead of me in our age group beating me by 1:56.  He's an animal on the bike with 10th fastest bike split overall in the race.  We're heading out for our recovery ride the day after the race.