Countdown to Race Day

Julie and I leave for Branson in two days!  Race day is finally in sight.  I am just ready to get to the race site, scout it out, relax, and do the best that I can.  This training season has not gone exactly as planned.  Between the achilles, pool closings, and moving it has not exactly been the smoothest experience.  Chalk it up to experience I guess.

The transition back to South Carolina, a busy work schedule, and the late sunrises (compared to Arizona) combined with working late nights has really limited my ability to ride these past couple of weeks, except for the weekends.  Fortunately, I have been able to get some great climbs in thanks to being near the mountains.

I feel surprisingly good with my swim stroke right now.  That being said, my ability to swim a straight line in the open water has always been an issue.  It should be quite the interesting experience.  Last year was chaos in the water with people splashing, kicking, and dunking one another jockeying for their "lane."

I wrote out multi-level goals for the swim, transition, and bike sections based on my pool workout times and average biking speed.  The bike course in Branson makes me nervous because I have heard there are some nasty climbs.  I hope that also means there will be some fast descents to make up for any lost time grinding it out in the granny gear.

Swim goals:
A) 35:24 (1:50/100 m)
B) 37:00 (1:55/100 m)
C) 38:37 (2:00/100 m)

Without walls to push off of and lane lines to follow I figure these are pretty realistic.  I have been doing 100 m repeats anywhere from 1:25 to 1:55 depending on short course vs. long course and rest intervals.

Transition goals:
A) 5 min
B) 7 min
C) 10 min

This will depend on how my achilles feels on the jog from water to the transition zone and ability to get the wetsuit off.  I never seem to go fast in transition.  Looking at past times one would think that I kick my feet up in a recliner and take a quick nap.

Bike goals:
A) 3:06:40 (18 mph)
B) 3:17:38 (17 mph)
C) 3:30:00 (16 mph)
D) 3:44:00 (15 mph)

I sure hope I am some where between A and B.  That is where I was during Beach2Battleship last year with crazy winds, cold, and rain.  But without knowing how steep or long these climbs are going to be I have no idea.  That is why I listed a D.  I hope knowing that I don't have the run leg this year since I will be in the aqua-velo I can give it a little extra on the bike.

These goal times should have me crossing the finish line somewhere between 3:52:17 and 4:29:37.

Stay tuned for a possible race weekend pre-race post and definitely for post-race analysis.  It is time to finally see what I can do.

http://ironmanbranson.com  You should be able to follow splits from the website.

My Achilles Heel...

Literally!

Today I have officially decided that it is in my best interest to switch my ironman Branson 70.3 registration to the aqua-velo division.  In the back of my mind I knew it was a possibility, but reality has now set in.  

I have attempted ramping up my running the past few weeks, but after an acute onset insertional achilles tendinitis 10-days ago following a 5-miler I knew my chances were slim.  Prior to that I had been running paces I haven't been able to do in years.  After not being able to walk normally for nearly 7-days I decided to go out with a bang one more time last night to test my heel.  Not the wisest idea, but I had a PT appointment this morning and since I am a PT I have access to lots of equipment to help ease the pain.  

So last night I went out and ran 5.66 miles at sub-7:40 min/mile pace.  The first mile was agony, but then my heel warmed-up.  Unfortunately, once I stopped there was an immediate onset of pain and tightness.  Now I am on crutches with a heel lift in my shoe to try to calm down my symptoms for the next few days so I can get back to just walking normally.  

After consulting with my PT we decided it was best to hold off of the running for a while to continue my rehab program then following my aqua-velo I can go through a proper return-to-running progression.  I am fortunate to work with awesome PT's with a vast knowledge in running so I can actually try to correct my form once I return to Greenville, SC.  

I guess I am fortunate that until the past 8-months I have never really had a real injury with running.  I just wish this cycle of injuries would go away sooner rather than later.  I want to be able to return to my usual training routines without worrying about being hurt.  I have gained a new found empathy for my patients.  It is incredibly frustrating when you can't do what you love!  

The one good thing about not having to do the run portion means I can go harder on the swim and bike.  Who knows, I may have a shot at placing in the aqua-velo.  I have no clue who normally enters this division.  Is it people that hate running but can crush a bike leg of an event or is it older people with joint replacements that can't run?  If it's other broken people like me then I may just have a chance.  

It is a bit of a let down to drive 14-hours to not compete in the full event, but the aqua-velo is a silver lining.  This way all my training is not all for nothing.  It will also be a bonus to get some quality time in with my wife, whom I will have not seen in 2-months due to my job in AZ.

Such is life I guess.  Have to roll with the punches and take it all in stride...even if that stride is slowed down due to crutches.

List addendum and training update.

In my last post I made a list of my possible top 10 events I would like to compete in and a relative timeline for each.  I was pumped that the list overlapped pretty well with what my buddy Ryan has in mind as well.  We may even tackle the Knoxville Marathon this coming spring! That is assuming my body does not fall apart during my 70.3 in Branson (or before then).

After looking over my list for the past week or so I can't believe that I left out adventure races, tough mudders, and the Spartan Race series!  So there may be an addendum to my list, but at least it is a start. I have been rock climbing a few times while out here in AZ and that reminded me that I need a little more adventure in my life.  It would definitely make for some fun training, anyway.  Not to mention some sweet blisters on my hands.

These alternative endurance events would also be more enticing to some of my friends to coax them into competing with me.  If you're going to do something extreme you might as well do it in a group!  What is the saying? Misery loves company!

I am excited that my training is going very well.  My physical therapy is really paying off for my hip.  I am moving better than I ever have which is leading to running faster times with less effort!  However, I am bummed to say that I am having some insertional achilles issues due to some altered foot mechanics and weak hips (I am working on this, though).  It seems like as soon as one thing gets better something else starts to bark at me.  Maybe one of these days I will put it all together.

As long as I can keep training I am happy.  I am definitely one of those runners who feels better in general when I can run.  There are very few things in life that I get such a high from as I do getting in the zone running.  It is a feeling that I can't really describe, except that everything feels right.  I feel like I am doing exactly what God designed me to do.

I recently went back to my Brooks Launch shoes.  I don't know why I ever switched.  Probably because I am a sucker for advertising.  The Launch is a light weight running shoe that fit my feet perfectly.  As long as Brooks keeps making this line I plan to stick with them.

I hope to be able to say my heel is feeling better sooner rather than later.  Stay tuned for updates and such over the next few weeks.

Top 10 Races on the Horizon

My friend, Ryan, and I are always discussing what's next on our race wish list.  This list is fluid, but here is my top 10 choices of races I would like to do in the next few years.  Ryan is also compiling his list and then we'll compare to see where we overlap.

1) Ironman Kona - October 2014.  This would be the ultimate race and be tough for other races to follow.  I have wanted to do this one ever since I was introduced to the world of triathlon.  The only chance I have of making this race is through the Lottery System.  http://ironmanworldchampionship.com/

2) New York City Marathon - November 2013 or 2015.  We had already hoped to have finished this event, but scheduling, funding, and moving all got in the way.
http://www.nycmarathon.org/

3) RAGBRAI - July 2013.  This one is pretty much locked in on the schedule.  I think this one may be the most fun of all the races.  Riding along side good friends for seven straight days, camping, and experiencing different towns each day will be quite the experience.
http://ragbrai.com/

4) Knoxville Marathon - April 2014 (2013??).  Rocky Top will always be home sweet home to me!  It's a no-brainer that I have to do a race at my alma mater finishing in Neyland Stadium.
http://www.knoxvillemarathon.com/Participant_Info/raceinfo/marathon.htm

5) San Diego Rock'n'Roll Marathon - June 2015.  San Diego is on my short list of places I could live.  The weather and scenery is amazing!  I definitely want to do this race.
http://runrocknroll.competitor.com/san-diego/register

6) Ironman 70.3 Austin - October 2015.  Austin is also on my short list of places I could live.  I loved my visit to Austin last summer.  It was great to stop in to Lance Armstrong's bike shop Mellow Johnny's.  This race would definitely be a highlight.
http://ironmanaustin.com/

7) Chicago Marathon - October 2016.  I have heard this is a fun marathon to run.  After the awesome deep dish pizza I had tonight I figure I will add this to the list.  I need a race in every state, so why not.  It would be pretty awesome to run with 45,000 people.
http://www.chicagomarathon.com/cms400min/chicago_marathon/

8) Indianapolis Marathon - October 2017.  Another race that comes highly recommended by friends.  I have some good friends that live in Indy so it would be great to see them.
http://www.indianapolismarathon.com/

9) Ironman 70.3 New Orleans - April 2017/New Orleans Rock'n'Roll Marathon February 2015 or 2018.  I loved my one visit to New Orleans.  I think a race in NO would make for a great trip.  It's just a matter of finding the right race and the right time.
http://ironmanneworleans.com/
http://runrocknroll.competitor.com/new-orleans

10) Ironman Coeur d'Alene - Coeur d'Alene, ID - June 2015 or 2016.  I have had a couple of patients who have told me this is a very challenging and great race.  The course profile looks challenging and I don't know how a 2-loop swim course works functionally.  Seems like a lot of swimmers in one spot at the same time.  Maybe Idaho has some other adventure races or mountain bike races if I don't feel up to an ironman.
http://ironmancda.com/

Quite an overwhelming list as I sit back and look at it.  Lots of hours training.  It seems crazy to look out five years and realize I would still have 35 states that I will have to do!  I guess that is all part of the adventure.  I am blessed to have a supportive wife and family and glad to have good friends who are willing to motivate and participate with me.

I am excited to see how this list plays out and where my list overlaps with Ryan's list to see what we need to tackle first.

If anyone has thoughts on races I need to do I would love to hear about them.

An Opportunity To Save A Life

You know that feeling you get deep down inside your soul when watching a powerful movie and the hero places the well-being of everyone else ahead of their own to save the day or affirm someone else or their cause.  Every time I see one of those, I ask myself, "What would I do in that situation?"  I like to think that I wouldn't hesitate to perform to the level of the character in the movie.

I'd like to think that I would take on the English, like William Wallace, or take in a kid in need like the Tuohy family as made famous in the Blind Side.  But do I always do this?  I can't even count or worse probably haven't even recognized opportunities in my life to step in to be a hero and save a life.  Whether that is in the literal sense or to just make someone's day a little better or brighter. 

I am excited to say that I may have the opportunity to save a life in the literal sense of the phrase.  I am only recently a registered bone marrow donor (http://marrow.org/Home.aspx) and today I received an e-mail that I may be a potential match for a young woman in need of a bone marrow transplant.  It was the most exciting e-mail that I may have ever received.  It's funny to me how excited I am because I really didn't do anything but make myself available.  

There are a few of us who have been identified as potential donors, so the next step is to undergo a blood test to see which of us will be the best match to give this woman and her family hope for recovery.  Selfishly I hope that it is me, but I am encouraged that her doctors have multiple potential donors from which to choose.  

The process is simple:

- Log into the webpage from the link above

- Fill out an application

- Submit your cheek cells on the cotton swabs they mail you

- Then you wait for the exciting e-mail like I received today

Be The Match makes is extremely easy.  They take care of all of your expenses if you need it.  They help with scheduling tests and appointments.  They work with the registry to find matches for patients.  

I hope that you take the time to consider becoming part of a program that could save someone's life.  You never know, you could be the perfect match!  

Polka-Dot Jersey Pursuit

The title is a little misleading, but it sounds like there will be some killer hills in Branson, MO waiting on me this fall during the 70.3.  I used to consider myself a respectable climber, however, I currently live in one of the flattest regions in the country!  It also isn't the most convenient to get hill climbing in around here.

I had to drive over an hour to get to Camelback Mountain in Phoenix on Sunday to test out my climbing legs.  There was a nice loop on East Valle Vista Road that had a 2.3-mile loop with about 0.8-miles of climbing.  Only about half of that was "steep" relatively, but required for me to be up out of the saddle.  What I learned is that I need to get my legs back (not all that shocking, but eye opening).  My quads felt the fatigue quicker than they should have.  The steep climbs consisted of a double switch back.  Ordinarily I wouldn't see myself needing to stand up out of the saddle for the first leg before the switch backs began.  I recommend the route because you can easily bounce over to some nice bike-laned roads near Arizona State University.

It looks like my off days are going to have to consist of me driving to Camelback, South Mountain, and north to the Sedona area to get in some long and challenging hill work.  I really miss my hills and mountains back home.  And I really miss my usual riding groups!  You know who you are.

Maybe I have an inner Andy Schleck that I can tap into to conquer some climbing.  "Polka-dot" jersey here I come (I realize that is highly unlikely for me, and I don't think they do that in ironman competitions.  But you get my point.).

Happy Training!  I get my new Specialized Romin Evo Pro black/white saddle on Thursday.  Motivation to work on climbing strength so I don't have to stand.

Movies Say It Best

In my first blog post last year I told you my story and how I wanted this blog to continue to tell the story of how my relationship with Jesus Christ intertwines with my passion for endurance racing.  It hasn't been the easiest for me to express this clearly.  I still haven't quite gotten the hang of this "telling a story" thing.  Thank God for Hollywood and the movie Chariots of Fire!  

I had never actually seen that movie all the way through until I came across it on TV last night.  The movie did exactly what my hope for this blog is.   Now I realize that the main character, Eric Liddell, is a world-class athlete who won Olympic gold, which is on a whole different level from what I do or will ever do.  

That being said, when Eric Liddell says, "I believe God made me for a purpose, but he also made me fast.  And when I run I feel His pleasure," this resonated to my core.  When I am able to get in a groove during a training session or during a race I feel that God made me the way I am for that exact moment.  It is hard to describe the exact feeling.  All I can say is that it is a beautiful feeling.  

In an awards ceremony speech Eric Liddell articulates beautifully the parallel of running a physical race and faith in Christ.  He is able to challenge the crowd to do more than just watch a race.  He invites them to take part in it.  Speaking in terms of the journey with Jesus:

         "You came to see a race today. To see someone win. It happened to be me. But I want    you to do more than just watch a race. I want you to take part in it. I want to compare faith to running in a race. It's hard. It requires concentration of will, energy of soul. You experience elation when the winner breaks the tape - especially if you've got a bet on it. But how long does that last? You go home. Maybe you're dinner's burnt. Maybe you haven't got a job. So who am I to say, "Believe, have faith," in the face of life's realities? I would like to give you something more permanent, but I can only point the way. I have no formula for winning the race. Everyone runs in her own way, or his own way. And where does the power come from, to see the race to its end? From within. Jesus said, "Behold, the Kingdom of God is within you. If with all your hearts, you truly seek me, you shall ever surely find me." If you commit yourself to the love of Christ, then that is how you run a straight race."


Exquisite!  I couldn't say it better and that is why I didn't try.  


Our church back home (http://gracechurchsc.org/) in Greenville, SC recently went through the book of Ruth (http://gracechurchsc.org/resources/grace-teaching/).  What I am learning is that action trumps everything and movement is how God works.  Now the challenge is stepping out and trusting God will meet me as I pursue Him in the world around me.  


Happy training!  

Time to be worried?

I am only in week 2 of my half-ironman training plan and my hip pain from last year has returned!

Extremely unfortunate.  I had been stringing together some of the best runs of my triathlon "career" until this point.  When I get to the 2-mile point in my runs my left hip begins to get sharp pains as my gluteus medius and minimus trigger points flare up.  This causes them to become inhibited and all hip stability goes out the window.

I thought this had resolved since being dry needled a couple of times this winter in addition to my being the most consistent with hip and core strengthening than I have been in nearly 10-years.  Now I need to find a physical therapist in Arizona who can dry needle my hip so I can progress my rehab exercises and re-initiate my running program.

Fortunately, I have been able to continue my cycling and swimming without any ill effects.  Worst case scenario I have to switch my entry from the 70.3 to the aqua-velo (swimming and cycling only).  However, it is still early in the training so I think I will be good to go.  I have always been a pretty good half-marathoner so as long as I feel good a few months prior to the event I think I can make up for the lost time this early in the plan.  At that point in the race the sheer exhaustion should outweigh any pain anyway.

I always knew that I was a runner first and foremost, but this has definitely confirmed that because I do not feel like myself right now.  There is nothing better than getting lost in thought listening to a great sermon or a great song while going out for a long run.  Let's hope that between me and my physical therapist we can get this thing figured out!

Happy training to you.  May it be injury free.  And if not, I feel your pain.

~ Scott

Super Moon Ride

Saturday's "super moon" was amazing!  I wish I would slow down more often to enjoy the scenery around me.  One thing I do tend to notice are full moons.  I have a particular affinity for them ever since I found out my dad used to count how many he experienced from the time he was diagnosed with cancer to the time he passed away.

I woke up at 4 a.m. Sunday morning to begin preparing for a 70-mile bike ride.  I rolled out of the apartment complex around 4:45 a.m.  The moon was still up in the west reflecting so much light that my head lamp was near obsolete.  As I rode south toward the Estrella Mountains the sun began to rise in the east.  The sky was unlike anything I had ever seen before.  There was a perfect line where the light of the new day and the dark of yesterday met in the middle.  Spectacular!  That in addition to the view of mountains 360 degrees around me made for quite the start to a long ride.

It  feels great to have a 70-mile ride under my belt heading into half-ironman training program (which starts tomorrow).  It gives me a sense of starting ahead of the game.  At least for the cycling portion, anyway.  That was the hardest leg of my first half-ironman race.  I am going to have to find some better climbing around here in order to prepare for the Branson bike course.  I consider myself a good climber, but the Branson course is supposed to be pretty brutal from what I have heard.

I think that my work schedule and the soon to be scorching Arizona weather will present an opportunity to encounter many more amazing morning sunrise views.  A nice reward for a non-morning person.  Although as I am approaching 30 I am becoming more and more of one.  Funny how that happens.  If you would have told me that I would enjoy mornings even as early as a year ago I would have thought you were crazy.

Tomorrow should be the start of quite the adventure.  If all goes according to plan in 5-months I should be at the starting line of half-ironman Branson with the confidence of knowing that the hard part is over with and the rewarding part is about to begin.

http://ironmanbranson.com/   check it out!

Where are you going?

Great question, huh?  I believe this is a question my in-laws are thinking all the time when they think about me.  Thanks to some great opportunities for personal and professional growth (and my impulsiveness/being stubborn), my wife, Julie, and I have been pseudo-nomads the past few years!  We will have lived in 4 states (counting South Carolina twice) in the past 3 years.  I think it is all part of the great adventure of life.  

Moving has allowed us to meet some great people along the way and guide us in decision making for where we may want to settle down (at least for a while).  We have been blessed to have a great network of friends and colleagues in Greenville, SC.  In addition to great friends, we are connected to an awesome church (www.gracechurchsc.org) that challenges us to engage and faithfully serve our community.  

Julie and I have been talking a lot about what that looks like for us.  I don't know where that will lead us long-term, but again, just part of the adventure.  In the short-term, God is helping us to recognize some needs in our local and regional communities.  I think we both recognize how serving those around us can help prepare our hearts and vision for serving internationally one day, Lord willing.  One of the good things about moving across country is that it has allowed Julie and I to sit down together more often to have meaningful conversation about how we envision ourselves serving together and what all that may entail.

We are fortunate to have friends that share the same passion to serve those in need as we do.  This is one of the reasons we know Greenville is where we will be going once my fellowship in Surprise, AZ comes to an end.  I think God has placed us along side a great group that shares or same passions and desires for God, community, and endurance racing (this last one may apply more to me than Julie).  Like I expressed in my original blog post, my goal for this blog is to share what I am learning about in my journey with Jesus as well as my race training.  

So where are you going?  

For now, I know we are going to live it up while in AZ, go to Greenville, and then hopefully conquer another 70.3 (checking another state off my list!).  Beyond that, who knows.  I hope that my story continues to be as exciting as it is now.  

I hope that going doesn't sound like I think everyone has to actually go somewhere.  It may mean just doing something.  I think "going" can mean finding opportunities to mix things up locally.  Whether that means finding service opportunities locally or doing something that you always wanted to but have been too scared or busy to start, I challenge you to take a step out of your comfort zone and live this life to its fullest.  

I hope to have some exciting posts in the future to document how God has been faithful and used us to bless those around us beyond what we could ever imagine.  

~ God bless!

At it again

Now that I am registered for my second 70.3 half-ironman I hope to be more consistent with my blogging.  I feel bad that I have disappointed all three of my followers :)  

I am officially registered for the 70.3 in Branson, Missouri!  I finally seem to have recovered from my impairments following my last one six months ago.  It is amazing what happens when you actually follow a rehab program and work on functional stability training.  I guess this would be a good time to remind anyone reading this that I am a physical therapist with a board certification in sports physical therapy.

I have input my training calendar into my google docs and it is ready to go starting May 6, 2012.  I am doing a blend of Triathlete Magazine's level 5 Essential Week-By-Week Guide and the Furman FIRST half-marathon running program.  If anyone would like a copy of what I have already typed out, just leave a comment and I will e-mail it to you.

So far "building a base" has been going really well.  I finally had my "aha moment" running this morning that this event might actually be doable and maybe even go well.  I felt great without for the first time in over six-months.  No pain in my calf or heel!  I have been near my times during my swimming intervals where I left off at the end of my last training session.  And, I have one 51-miler under my belt for the bike already.   Unfortunately, there are not many hills near by out here in Arizona like I have when I am back home in Greenville, SC.  This will take some planning to make sure I get climbing in so that I don't bonk in Branson.

I can't wait to get in the full swing of things in only a couple of weeks to be able to check another state off the list.  Since I am out on the west coast, I hope to be able to knock out one or two states during my training races.  Otherwise, I guess I will have to come back one day.  That wouldn't be the end of the world though.  I love it out here.  It would be a nice excuse to come back for a visit.  The only tough part is the lack of training buddies out here.  I am going to have to utilize e-mail, twitter, and training websites to make sure that my friends and I stay accountable and competitive with one another.

~ Happy training.