Running with my Dad

On the eve of the greatest challenge I’ve ever faced, I’d like to be honest with you all. I’d like to share something that I simply wish wasn’t true. It’s something that eats at me every time I lace up my running shoes or snap on my goggles.  Something that stares me in the eye when I start a race or cross the finish line. Something that I regret deeply and wish could be fixed or taken back. Something that I dream about and yearn for. Something that I wish could be undone somehow.

I’ve never ran with my Dad. Not a mile, a yard, or even a foot. Never.

After all the running I’ve done over the past 4 years since he was diagnosed, I’ve never ran with the man who inspires me to run. It saddens me to know this truth. It hurts realizing that all the running he did before the cancer, I didn’t take the opportunity to join him. It eats at me inside

But I’m not telling you this to ask for sympathy. I’m not telling you because I want you to feel my heartache. I’m telling you because I want you to know, even though I yearn to have memory of running with my Dad, I am truly blessed with a gift to imagine a truly perfect, and unblemished run with him. A run to top all runs. A run without fatigue or achy joints. A run that goes for miles on end. A true run for the ages.

I imagine it be much like the opening scene of Chariots of Fire. Just the two of us, running with the sun shining on our faces and the waves crashing at our feet. Soaking in the pure enjoyment of free unadulterated running. It's a beautiful vision that fills me with joy. It's a wonderful dream that I often think of to fill the void of an empty memory. It's the greatest run I've ever had.

That vision is how I think of my Dad in heaven. Running along the beach with a smile on his face, without the pain of cancer, soaking up the warmth of God's love. It's truly remarkable.

Tomorrow as I swim 2.4 miles, bike 112, and run my greatest marathon I won't be alone. I'll have the vision of my father along side me, pushing me faster and faster, enjoying every moment, keeping me motivated and inspired. I'll be running with him. 

Counting Down the Days

Things are starting to become very surreal.

Only 16 days until the big day in Louisville and I can feel the excitement building inside me. I think about the race every day and trying to suppress my restlessness is a lost cause. Race day cannot come soon enough.

No, it’s not nerves, anxiety, or doubt that I think about endlessly, but rather I feel like I am ready.

I’m ready to stare all 140.6 miles of Ironman Louisville in the eye and get to work. I’m ready to eagerly wake up at 3:30AM to get ready for the race. I’m ready to soak in the “ironman experience” and feel the camaraderie of my fellow triathletes. I’m ready to feel the butterflies in my stomach flutter as I wait for the starting gun. I’m ready to jump into the lukewarm, grungy, smelly Ohio River and bust my butt swimming for 3800 meters. I’m ready to see the sunrise above the water as I swim towards the first transition. I’m ready to hop on my bike, pace myself, hydrate, and ride like the wind on a hilly & hot bike course through the countryside of Kentucky. I’m ready to finally start running and fall into my comfort zone of the marathon. I’m ready to test my body and take myself beyond what I ever thought possible. I’m ready to see my family cheering for me and motivating me along my arduous journey.  I’m ready to hear my Dad’s voice telling not to give up and that he’s proud of me. I’m ready to feel the pain, the heat, and anguish of mile 139. I’m ready to see the gleaming lights and hear the pounding music of 4th Street Live. I’m ready to cross the finish line after 17 hours of hell.

I’m ready to be an IRONMAN.

 

Week #26 Update - Feeling Strong!

Donate Here>> www.crowdrise.com/ironmanlouisville/fundraiser/markweber

Dick's Raffle & Week 24 Update

$100 Dick's Sports Raffle

 

What >   $100 Dick’s Sporting Goods Giftcard Raffle.

How >   Donate $10 to the IRONMAN Foundation benefiting the American Cancer Society. For every $10 you donate, your name will be entered into the raffle. (Limit 5 entries per donor).

Where > Mark Weber’s Crowdrise Fundraiser Page.

When > Drawing will take place Sunday August, 17th 2014.

Why > 100% of all proceeds will go towards the American Cancer Society, which saves lives by helping people stay well and get well, by finding cures, and by fighting back against cancer.
 

 

 

 

Half-Ironman Recap

Before I share my experience from the Great Western Reserve Triathlon in Ravenna this past Sunday, I'd just like to say that I have an amazing support network! I am very blessed to have the amount of support that I do from my friends and family. My wife, Ashley, hung with me from 4:00am all the way through till the finish line.  My cheering section, which included my mom, my brother, Scott; my sister, Rose: my brother-in-law, James, and my nephew, Reese weathered the entire storm. My brother Brian, his family, and my cousin Sarah attempted to make it for the finish but, the rain came in before they could make it. I'd just like everyone to know how much I appreciate all of the encouragement and backing!

My beautiful "Support Crew Captain"

Mom & Scott wishing me luck before the gun.

James "weathering" the storm.

Reese and I after the finish.

The morning of the race was a brisk 60° for June, perfect weather for a triathlon or so I thought. I'd soon find out what "perfect" triathlon weather was really like. 

The swim leg of the race went as good as I had hoped. I pace myself early and swam with my normal cadence. The wave start format that the organizers setup made navigating through traffic easy, especially when I was the one getting passed. Just as with my previous tri's the swim seemed to last forever. Although, I did end up posting a PR! 

I cannot say enough about the bike course for this race. It was flat, seamlessly paved, and had only one true hill that I had to climb twice for each 27 mile loop. I posted another PR for my bike splits, even though I ran into some rain on the second loop. When I say rain, I really mean monsoon-pummeling-end of the world rain. It was literally like God opened up the flood gates and unleashed the waters of heaven. At first, I wasn't quite sure what to do. I had never rode in rain, let alone a downpour. I quickly gained my composure and told myself to ease up on the speed, make good decisions, and stay off the brakes. I trusted my tires to shed the water like the we're designed to do and I kept pedaling, it was all I could do at that point. 

Then came the run.

"Never, ever give up." That was the first thought that came to me when I was told the race was cancelled. I couldn’t give up. I had come too far and trained for too long to just stop.

I was one quarter-way through the run portion of the triathlon when, the race was cancelled due to lightning from the storm. Although I may not have liked the decision, the race officials had an obligation to the participants, who were still riding the bike course, to get them to safety. These people were virtually riding lightning rods with wheels and continuing the race in the storm was not an option.

I on the other hand, like I said, was ¼ through the run course and not in any imminent danger. I was first approached by a spectator, who slowly drove up to me, rolled her car window down, and yelled “they cancelled the race!” “I’m not stopping for a little rain” I said to myself as the first cracks of thunder echoed behind me. How could I have conceivably stop running after completing 61 miles of a 70 mile race? There was no way I was going to stop; I only had 9 more miles to go.

I kept running even after the park ranger, the ambulance, multiple people in their cars, and even my own wife drove passed me. I couldn’t stop, it just wasn’t right.

I kept running for many reasons. First, the race was part of my training for IRONMAN Louisville and knowing that my race strategy and nutrition would work was important. Second, having an official race time was not important to me. All that mattered to me is that I knew I finished and I completed all 70.3 miles and an actual “half-ironman”.  Why would I care if my name and time was listed with “DNF” or “Unofficial” next to it? Third, I have run in the rain many many times and a little precipitation was not going to stop me. Although, I did say after the race that “no lightning was going to stop me”, I was corrected by my brother Brian that yes lightning would have stopped me; it would’ve probably killed me for that matter. Finally, I know my Dad wouldn’t have stopped either. I asked myself if he would’ve stopped in the same situation and I knew deep down he would have kept going. He would have stubbornly pushed on regardless of the rain and finished because, that was just his nature.  I suppose I get his stubbornness honestly because, even though the aid stations where deserted, the traffic cones were gone, and I was the last person to cross the finish line, I completed the race.

Ravenna 70.3 - Week 19

It's week 19 already and I'm gearing up for a race... again! 

This Sunday I'll be taking my talents to Ravenna, Ohio for the Great Western Reserve Triathlon, or Ravenna 70.3 as I like to call it for short. 

The race will serve as another "tune-up" for me as I inch closer and closer to Louisville in August. Each leg of the triathlon (1.2 mile swim, 56 mile bike, 13.1 mile run) will be half the distance of the legs in Louisville, and will hopefully take me half of the time to complete.

What I'm aiming to do on Sunday is practice all the facets of a triathlon and have as much fun as I can. I'm not expecting a record breaking time or a personal best by any means, I just want to enjoy myself. I'm going to be focusing on staying calm, smart pacing throughout the race, and practicing my race strategy and nutrition. Of course all of this is not new to me. I've been hearing and reading these things from many other triathletes over the past few months but, it helps for me to write it down to remind myself. Wish me luck! 

Tall Pines Triathlon Race Recap

Having never been to Augusta, Georgia I wasn’t sure what to expect we when arrived Friday night before the race. Augusta is roughly a 2-hour drive from Greenville so; our plan was to head out as soon as Ashley was able to get off work to check into our hotel. According to the race website, packet pickup was to end at 6:00 on Friday, which meant that we would have to wait until Saturday morning to attach my race numbers and bibs. That was not really something I was looking forward to but, something that was out of my control.  Fortunately, we were able to make great time Friday afternoon and were able to pick up my race numbers and attend a short “pre-race” meeting by 6:00. This gave me the opportunity to scope out the course, transition area, and parking without any other racers or distractions. I was definitely glad I was able to that, as there were a number of speed bumps heading into the park which would have sent me flying off of my bike.

Our hotel was located in the heart of Augusta’s commercial district, right off the exit ramp from I-20, about 25 minutes from the race site. Don’t get me wrong our little hotel/motel was a gem, especially for the price and cleanliness but, the traffic getting in and out of the parking lot was a nightmare. Again, not something I could control so, not something to worry about. 

Race morning was probably the most relaxed, easy, & smooth pre-race experience that I’ve ever had. All of my marathons combined didn’t come close to the ease of the Tall Pines pre-race experience. The race was very small, only 92 participants total in fact, making the “hectic-ness” of a race almost non-existent. Small, local races, whether it’s a marathon, triathlon, or 5k, are the best races to run in my mind. My wife, Ashley, doesn’t share my feelings towards small races, as she says “there’s nothing to do!” but, I on the other hand love local races. I was able to set up transition, use the restroom multiple times without a wait, and mentally prepare all with plenty of time to spare. 

At roughly 15 minutes prior to the start of the race, the MC for the event announced that racers could start warming up in the water before the mass swim start. He described the swim course one last time to all the participants and instructed everyone to head towards the starting line. Moments later, the horn blew and we were off. 

As I chopped through the water towards the buoys, I focused on my breathing and swim technique and tried not to expend too much energy too early. Every couple of strokes I would lift my head to “sight” the buoy to make sure I was heading in the right direction. I noticed a few other swimmers beside me doing the same thing but, instead of sighting as they swam, they would simply stop swimming altogether, look around, and start swimming again. Inefficient, yes I know but, whatever.  

After 33 minutes I finally made it back to the beach and into transition. Not a fast 1,500 meters by any means but, almost exactly the swim split I expected. I quickly tried to shed my wetsuit and head towards my bike to begin the 40K ride. Let me just say, attempting to take off my wetsuit quickly while tired and confused, I was not very graceful by any means. But, I was able transition onto my bike without a hitch. 

The bike portion of the race went really well. The roads were smooth and rolling almost the entire ride. I was able to pass a number of other racers, as my bike splits were much faster than I expected.  In comparison to my first triathlon last summer, I enjoyed the bike portion much much more at Tall Pines. I attribute that to the fact that there wasn’t 2,000 feet of elevation gain over 13 miles!

My transition into the 10K run was not as smooth I would have hoped. As I began running, my heart rate shot up to numbers I knew I could not sustain for merely a mile, let alone all 6.2. So in order to keep my heart rate and breathing down to a level I could tolerate, I began alternating between walking and running. That wasn’t something I particularly want to do but, it was something I could control… finally! This proved to be a very smart move for my race strategy and overall run split for the 10K. 

As I rounded the last turnaround for the run, with only 1.5 miles to go, my body finally got the hint. My heart rate slowed, my legs relaxed, and my running stride opened up. I was running with such efficiency and energy that the last mile of the race I ran a 7:42 split! Needless to say I was feeling great! 

As I crossed the finish line after 2 hours and 49 minutes I felt great. I accomplished all that I had hoped to for an Olympic triathlon. I was able to practice my race strategy, pacing, nutrition, and transitions all in preparation for Ironman Louisville in August. Tall Pines was a great learning experience, practice race and good time and I hope to be able to return next year. 

Race Week - Halfway Point

It’s race week! Olympic race week that this… This Saturday I will be competing in the Tall Pines Olympic Triathlon in Augusta, Georgia.

This race, although much shorter than a full Ironman, will give me the opportunity to practice my transitions, hydration, and fueling strategies for Louisville. In addition, I’ll hopefully get out some of my “race day jitters” before the big race in August.

 

 

Now you might be wondering, “What’s the difference between an Olympic triathlon and an Ironman triathlon?” Triathlons are similar to running events in that there are different distances athletes can participate in, such as a 5K versus a half-marathon. An Olympic distance triathlon is the second shortest of four triathlon distances and it’s the distance used in international competition. The swim leg of the race consists of 1,500 meters, the bike course is 40 kilometers (roughly 25 miles), and the run distance is 10 kilometers (6.2 miles).  An Ironman on the other hand, is comprised of a 3,800 meter swim (2.4 miles), 180 kilometer bike (112 miles), and a full marathon (26.2 miles). 

The forecast for the weekend is looking good and the temperature should hover around 70-75° throughout the entire duration of the race. Although, the water in Clarks Hill /Strom Thurmond Lake may be a little chilly come race morning! The race directors are estimating that water may be around 65°! Fortunately for me, and thanks to my father-in-law’s advice, I invested in a wetsuit months ago.

I’m really looking forward to enjoying myself and hopefully having a good race. Wish me luck!

To those of you who haven’t submitted an entry in the Guess My Finish Time Contest, Friday at noon is the deadline! Donate at least $10 towards the IRONMAN Foundation and submit your entry for my guesstimated finish time. The entry with the closest time to my actual finish time will win a $50 Giftcard to REI Sports and Outdoors. 

Latest training times:

·         Swim 100 Meters – 2:00

·         Cycling Average Pace – 18.2 Mph

·         Run Average Pace – 8:17/Mile

·         **Add 5-10 minutes for Transitions** 

(*Note - I will post an update of my training times Friday morning for any last minute guesses but, I don’t expect any significant changes in the next 3 days.*)

Running Slow Is Hard

Going into Week #13 of my journey towards the title of Ironman, training is going great. I can swim farther, ride at a faster pace, and run with more efficiency than ever. As I've mentioned before, my body is adapting well to the many hours of training and intense workouts. Each week I look forward to my training sessions and view them as building blocks to the ultimate goal on August 24^th.

This past weekend my wife, Ashley, and I traveled to Ohio to visit my family for Easter and I was a little apprehensive about how I was going to get in my workouts. Because of my schedule at the fire department, we only get a handful of opportunities each year to visit friends and family. In addition, the 8 hours of driving and 500+ miles over 4 states do not help either.  More often than not, our visits are very busy and making time to see everyone can be quite the task. Hence, the reason why I was so nervous about finding time for a 2.5 hour bike ride and two separate 1 hour runs. Thankfully, with a little forethought and careful planning I was able to get in all of my workouts without cutting into family time.  Even if that meant starting a run at 8PM or waking up at 5AM for a bike ride.

On Saturday morning, I hooked up with a local group of cyclists from Ride On Bikes in Wooster, Ohio for a comfortable country ride through rural (and flat) Wayne County. The pace was more relaxed than I’ve grown accustomed to over the past few weeks but, it was exactly what the doctor ordered. The week prior I had pushed myself a little too hard with a fast paced-high intensity assault on Greenville’s Paris Mountain so needless to say, my legs needed an easy day. The easy ride on Saturday made Sunday’s long run awesome. When I say awesome, I mean totally freaking unreal.

Sunday's run on the Towpath Trail in Canal Fulton, Ohio

 

Two miles into my run I was running a 6:50 pace and my heartrate barely hit 160 beats/minute. My maximum heartrate is 195 so, only hitting 160 is aerobically equivalent to slowly jogging around the neighborhood for most people. I hate to be cliché but, I felt light as air and as fast as lightning. Although, I simply knew better... I knew better than to give into my instinct to run fast because, eventually my heartrate was going to spike and I was going to run out of gas. I knew from what I had read in Iron Fit, Runner’s World magazine, and had seen online that running faster means burning fuel faster. Yes, every time I ran I could go as fast as possible. I could blow the socks off of every other runner right from the starting line but, I wouldn’t get very far before “blowing up”. In an Ironman triathlon or marathon, speed is nice and can be achieved over time but… slow, steady, and efficient is the name of the game.

I unhappily fought the natural urge to run fast and I pulled in the reigns before I was gasping for air with a heartrate of 189. Running slow is hard! It’s hard to fight that voice inside of you telling you to go faster and run harder. It’s hard to run an easy relaxed pace when you know you’re capable of speeding up.

In an article for Competitor.com Matt Fitzgerald explained it perfectly:

“Why do the fastest runners do most of their running at slow speeds? Because they run a lot, and if they ran a lot and did most of their running at high intensities they would quickly burn out. But you can also turn this answer upside down and say that elite runners run slowly most of the time so that they can run a lot. Research has shown that average weekly running mileage is the best training predictor of racing performance in runners. The more we run, the faster we race. Keeping the pace slow most of the time enables runners to run more without burning out.”

It’s just like the story of the Tortoise and The Hare… slow and steady wins the race. Although Sunday’s run might have been my 10K or 1 mile personal best, I ran with my head, not with my heart and I ran SLOW.

 

Guess My Finish Time Week #13 Progress

Swim 100 Meters - 1:51

Bike Average Speed - 18.2 Mph

Run Average Pace - 8:17/Mile

(**Average AG Finish Time ~ 2.5 - 3 hours**)

Week 11 - Soaking Up Recovery With a Runner's Banana Boat

It's been 4 weeks since my infamous bike crash and the show simply must go on. No if's, and's or buts about it. The Ironman is not going to train for itself.

Fortunately, I was able to take a few days off during Week 7 to allow my bruised hip and cracked rib to heal. Now that I've been able to train at full strength, I've once again found the gains I was seeing a month ago.

Coming into the second 10 week phase of my Ironman training, the "Build" phase, I truly feel my body is ready for the increase in time commitment that's on the horizon. One of the reasons that I feel so enthusiastic and confident 10 weeks into my training is, I've always taken my recovery days very seriously. Going back to my marathon training, when the schedule called for a rest day, I rested. No questions asked. That training theory has transferred over well into my triathlon training and I'm fortunate to have always heeded the advice of others regarding rest.

I've read hundreds of articles and books, watched videos, and listened to many other endurance athletes all emphasize the importance of rest and recovery. Rest in endurance sports is the key to growing faster, stronger, and more powerful, just as it is in any other physical sport or activity. Your body cannot adapt and grow without recovery.

One of the ways that I accomplish an adequate recovery is eating the right foods after a hard workout, long run, or long bike ride. Consuming the correct ratio of protein, carbohydrates, fat, and sugar immediately following a intense workout promotes muscle growth and glycogen storage. Recently, there's been a movement emphasizing the benefits if chocolate milk as a recovery food. In an article published by Runner's World magazine in 2013, they state that "chocolate milk naturally has a four-to-one carb to protein ratio, making it a logical drink to consume post run or workout." Personally, I felt it was a marketing campaign at first but, after testing it out myself I can attest that I feel 100% better after run or ride when I drink a glass of delicious chocolate milk afterwards.

The other staple of my recovery food arsenal, I seriously have to thank my sister Laura, a fellow endurance athlete and marathoner, for. The "Runner's Banana Boat" is a great after workout snack that combines all the essential nutrients needed for proper recovery. The recipe cannot be found anywhere online because, my awesome sister created it herself. Here is the recipe...

The Runner's Banana Boat:

Ingredients:
1 large banana
1/4 c creamy peanut butter
1 tbsp. honey
1/4 c granola

Directions:
1. Soften the peanut butter and honey in the microwave. 20-30 seconds should be sufficient.
2. Stir to combine.
3. Peel the banana and coat it with the peanut butter mixture.
4. Sprinkle granola on all sides of the banana.
5. Set on wax paper and put in the fridge for 10-15 minutes.
6. Eat immediately after running and be totally satisfied.

Relevant Nutritional Info:

Calories 679, Fat 37g, Sodium 176mg, Potassium 487mg, Carbs 78g, Fiber 9, Sugar 44g, Protein 18g

As with chocolate milk, the Banana Boat recipe has an approximate 4:1 ratio of carbs to protein, making it a great recovery food. Although the caloric value may scare of few "calorie counters" away consider this, the average amount of calories burned from a 2+ hour run is approximately 1653 (At a 9:00/mile pace). In addition, it's freaking delicious.  

Just like any recovery drink or food, I always try and eat my Banana Boats within 30 minutes after finishing my workout. Although, the benefits can still be achieved by eat/drinking up to an hour after your run or ride. For those fellow endurance athletes reading this blog, next time you finish a hard run or ride, whip yourself up a Banana Boat  and a glass of chocolate milk, and enjoy the benefits of tasty recovery! You surely will not be disappointed.

Guess My Finish Time Week #11 Progress

Swim 100 Meters - 1:48

Bike Average Speed - 18.1 Mph

Run Average Pace - 8:17/Mile 

 (**Average AG Finish Time ~ 2.5 - 3 hours**)

Guess My Finish Time Contest

As most of you know, I am raising funds through the IRONMAN Foundation, to benefit the American Cancer Society. As a creative way to raise funds, my fundraising team and I have come up with a unique approach to collect donations.  

Built into my training regimen, there are 2 additional triathlons that I am suggested to complete in order to train for IM Louisville: an Olympic Distance Triathlon & Half-Iron Distance Triathlon. Through “Guess My Finish Time Contest” each race (Olympic, Half-Iron, & Ironman) will give you the opportunity to donate money towards the American Cancer Society and enter your guesstimated time that I will finish each event.

The person with the closest time per race will receive a prize, with the IRONMAN winner receiving the GRAND PRIZE (TBD).

Week #9 Progess

Swim 100 Meters - 1:48

Bike Average Speed - 17.5 Mph

Run Average Pace - 8:28/Mile 

 (**Average AG Finish Time ~ 2.5 - 3 hours**)