noattentionspan

Packing has been a bit of a bear, but I’ve been pretty lazy about it and haven’t really wanted to get it done, so…

Anyway, pretty well done now, computer is getting packed and then I’m outta here in about 20 minutes.

3 more sleeps until Ironman. Just typing it gave me a little rush of heart pumping

S

4 sleeps.

It’s 3:18pm right now. In 4 days, a short 96 hours, I’ll be off the bike and running right now. My legs will still feel like shit from the ride, but I’ll be moving along, probably knocking off my fastest kilometers of the run actually. Shortly I’ll slow down and get into my distance groove, the pace that I’ll be looking to maintain for the rest of the afternoon and into the evening.

Back up a few hours though. In 88 hours only I’ll be 18 minutes into the swim. Given my expectations for things to be a bit of a mess for the first few hundred meters, I should be about 750 or 800m in, not yet at the first turn out on the west side of the lake.

Another hour back at 87 hours. My gear will be in transition and I’ll be standing on the shore of the lake holding my wetsuit, waiting to put it on. My heart will be hammering as I hold a wetsuit in one hand and a gel in another. I will, undoubtedly, need to go pee, again.

I’ll be standing in a group of 2600 of my new best friends. Talking to folks I know, cracking jokes and telling stories. Doing whatever I need to do to keep my spirits high and the gremlins from eating my brain. Doing whatever I can to help keep other people up and ready. Looking to the folks who have done this before to both scare the shit out of me and reassure me.

Cool.

Out for a hill workout today, but mellow. I did wind up keeping up with Kersten for a couple of repeats, but I think she held back so I wouldn’t hurt myself chasing male pride I also did a bit of running with Quinton’s wife Patti who is just starting her journey into this crap we call fun. It was good all around.

Chatted with the group and wished Andrea well as she is heading home to Ontario soon.

Basically, I just hung out talking to folks. Quinton and Patti, Chris and Derek, Kersten, Rina, Alan and even Katsuya from work.

Home now and it’s time to pack and get organized. Tomorrow comes soon.

Nutrition and Exercise

Lunch time:
- Lasagna with Caesar salad and pita bread.

Snack time:
- Kit Kat bar (220 cal)

Snack time:
- Gel (100 cal)

Exercise time:
- Bike to the store
- Run 8km (7 hills)
- Bike home (8.5km total to/from)

Late Dinner time:
- 9 slices of pizza (medium size)

So, I’m already starting to look past Ironman as if it’s done. That’s a good thing in my head as it means I’ve accepted that I CAN and WILL do this on Sunday.

First up on my list, the Merrell Multi-sport Vancouver Triathlon (Olympic Distance) on September 6th. Yup, 8 days after Ironman.

That’s not as nuts as it sounds, really.

In 2006, about 4 weeks after my first ever triathlon I did the Stanley Park Vancouver Tri. It was my first Olympic distance, my first race in open water with a wet suit (only my second ever open water wet suit swim), and my third total triathlon.

Standing there in panic mode before the race I heard Steve King (not that I had a clue who he was of course) announcing the “important people”. He also specifically mentioned the men and women who had completed the Ironman Canada race the week before who were there to race with us today.

I knew then that should I ever do an Ironman, whatever that was, I wanted to do the race the next week so that I could be one of those idiots. Not heroes. Idiots. I didn’t know how long or big an Ironman was, I just knew that it was longer, harder and more amazing than what I was doing that day. Poe’s Imp of the Perverse on my shoulder twigged, and that was that.

From a training and race point of view is it a big deal? No. As long as I’m ambulatory I can complete an Olympic distance triathlon. In point of fact I could do most of it in my sleep and may have to. I will, however, be wearing my IMC gear so I’ll look cool whatever speed I’m at.

Cool factor? Very high. Seriously. I remember thinking “I want to be one of those idiots”. So I will be, assuming I can be

Next on the list, the Coho Run 14km on September 12th. Of course this is short so I plan to run it twice. End to start before the race, then do the race. Again, that’s not as nuts as it seems.

In order to train for a Thanksgiving marathon the schedule has one set to run 28 or 29km on September 12th. Doing a race back to back is an easy way to do that.

Again, do I have to go fast? Nope. Get me to the start line and I can get to the finish line. I’ll have the cred of having just done the course and having just done back to back weekend triathlons. Of course I’ll also be wearing IMC gear. Just saying.

— later in the day

Head is starting to spin up a bit, getting me excited and zooming for the race. I need to go blow off some excess at the gym, but I have to keep that in control.

— yet later in the day

okay, I kept it in control mostly. I enjoyed the time in the gym, the trip to Safeway, and then the quick dinner I made when I arrived home.

A shower and a bit more stretching and I’m good for bed. Contented even.

S

Nutrition and Exercise

Breakfast time:
- Strawberry Nutri-Grain bar (130 cal)

Snack time:
- Snickers Bar (280 cal)

Lunch time:
- Sushi!
– 6 pieces nigiri sushi, 1 roll, 2 yakotori, gomae, ebi sunomono, miso soup

Snack time:
- Nibs Candy (250 cal)

Snack time:
- Gel (100 cal)

Gym time:
- 20km ride (24:04)
- 5km run 23:18

LATE Dinner time:
- plate of lime tortilla chips with salsa and cheese and more salsa to dip them in.

So, one of the crew with my coach in Kelowna knows someone who has written a rather amusing and informative document on how best to support someone doing Ironman Canada.

I’ve never met the author, Kim Jollymore, but hats off to her (I’m assuming based on the name and writing) for taking the time to think about the Ironfans out there who are supporting those of us on the course.

HOW TO SUPPORT YOUR IRONMAN PARTICIPANT

The link to the doc is just up there, but I’m going to post it raw as well.

HOW TO SUPPORT YOUR IRONMAN PARTICIPANT
(…also known as “Its All About Them”)

By: Kim Jollymore (a former Ironman finisher and professional spectator….) and edited by Laura Gosset

“Ironman Day” is the culmination of one full year of very hard work for all Ironman participants; so if they aren’t particularly friendly or understanding (…or have a bad case of nerves) before the race, keep that in mind.

August 29th, 2010 is their BIG day! Get ready for the best, most exciting event of their life (of course, paling only to their wedding day, their birthday, the birth of their children etc…but even those days aren’t important today).

YES FOLKS… IT IS ALL ABOUT THEM, TODAY!

How can you get the most of the day, see as much of the race, and experience Ironman Canada to the fullest?

I will try and give you some hints to help you through the day. As a spectator of this race for a number of years, I have learned the hard way that spectating is almost as hard as competing. It is a very long day for the Ironman, but it is also a very long day for you – you have to be prepared for anything and expect nothing from your Ironman!

If you are unable to come and see the IRONMAN race in person, go to the internet and follow along race day at www.ironmanlive.com. Should you miss it?….NOT ON YOUR LIFE!!!!

If you are reading this on email, go to the Ironman website and download the bike and run course maps so that you can refer to those maps while out on the course, I mention the course maps, but have not attached them via email. Go to www.ironman.ca/course.php

What to bring:
• A rested voice – You will be cheering from 7 am to midnight, and not just for your Ironman, but for the two thousand plus other Ironmen out on the course – your encouragement will help them finish the race;
• Rested hands – You will be clapping from sun up to sun down;
• Lots of food and drink – Expect to be out on the course, away from the conveniences of your kitchen for hours. It can be bloody hot out there, so brings lots of cold fluids (beer???), bring lots of food, and a comfortable folding chair;

• Camera/video equipment /binoculars– You will want to capture as much of this day as possible, there will be professional photos available to the athlete but you will have lots of opportunity throughout the day to get some candid photos. They all look alike so binoculars will give you an advantage to knowing who is coming and when!
• Be prepared for the unexpected – The weather on Ironman day can change quickly, be prepared for this, have lots of different types of clothes with you, rain coats, umbrellas, bathing suits, warm clothing etc.;
• Sunscreen & Hats – You may be on the side of the road cheering, without shade etc so come prepared for the Okanagan sunshine, don’t get burned!
• Patience – You will get stuck in traffic, be patient, be cautious of the athletes on the road, keep your map handy and be aware of alternate routes to and from Penticton and points beyond. If you don’t want to get caught in the Yellow Lake traffic jam, turn off the highway at the bottom of Yellow Lake hill and follow the signage to Apex Ski Resort, continue past the resort back into Penticton, you will end up back on the Parkway in Penticton, turn left at the intersection and head to Okanagan Lake and
• Understanding – Understand that this whole day is amazingly emotional for everyone, particularly the Ironman! You will laugh, cry, scream and shout, bring Kleenex, especially to the finish line!!! Don’t be surprised if you are met with blank (Charles Manson-like) stares from your Ironman during some parts of the race!

- Viewing of the Race –

If you only have a few hours to spend viewing Ironman, come out early to watch the swim. It is the only time you will see the whole field of athletes together from the pros to the age groupers – you will be amazed at the excitement as the countdown to IRONMAN 2010 nears.

The canon goes off starting the actual race at 7:00 am, but people start lining the beach area by 6:00 to get a good spot. Near the transition area is also a good place to hang out and see some of the race. If you arrive between 8-9:30 you will be able to watch the swimmers come out of the lake, change into their cycling gear and head out on the bike course.

If you only have time in the afternoon, plan on coming down around 2:00 and staying for a couple of hours. During that time you should see the first of the pros finish and you will see lots of age groupers finishing the bike and heading out onto the run course.

If watching the finish of your favourite athlete is your thing, then have someone who is in Penticton with a cell phone, give you a call when that person is on the run course. Head down to Penticton at that time, but beware, the marathon can take anywhere from 4-8 grueling hours in a full IRONMAN – it is impossible to tell you when to be at the finish line. The race officially ends at Midnight!

The SWIM – 3.8 km, 2.4 mi.
By far the closest you will get to the whole field of competitors – expect to see some of the first swimmers out in less than 50 min. The swim start resembles a Maytag dishwasher (…or an enormous school of sharks in feeding frenzy). It is exciting, but also intimidating watching all those athletes in the water at the same time. All participants must be finished in 2:20 hrs and, yes…there are always some people each year that are not able to go on to the bike course, because they took too long swimming!

The swim starts at 7:00 by the Peach. During the warm up and start of the race you will not be permitted down on the beach, so set up a time and place to give your Ironman a final hug and a good luck kiss! Once the race starts you will be able to move onto the beach and move in for photo ops. They will allow you to wade into the water in front of the chute into transition – that is my favourite spot and always a great place to stand. You can feel the current caused by the hundreds of athletes finishing the race. Cheer loudly as soon as you see your finisher, it is hard to determine who is who, they all look alike with their wet suits, goggles and swim caps.

Time limit of this section: all swimmers must be finished in 2 hr 20 min – 9:20 a.m.

The BIKE – 180 km, 112 mi.
Please refer to the map of the course. Richter Pass is an interesting section to see the athletes climb, however stopping in this area is difficult. I usually grab a bite to eat after watching the swim, wander around transition for a few minutes and then head to the ‘out and back section’ of the course. Yes, you will miss the first section of the bike, but that is generally very congested anyway. If you wait until the out and back section you will see the athletes twice without having to move. I would advise leaving Penticton and driving the course in reverse, i.e., towards Yellow Lake. You will pass “The Bear” fruit/vegetable stand and will turn towards the Grist Mill, continue on that road until you see Beck Rd. (on your right). Park somewhere on the left hand side of the road so that you can see the athletes coming towards you and then turning right. They will continue out 10 km to the special needs pick up, turn around and head back towards you, go past you and then they will head towards Yellow Lake.

Once your Ironman has gone by, carefully go back the same way that you came, (towards Yellow Lake onto Hwy 3A towards Penticton). You will then hit major congestion in the Yellow Lake area – be prepared to sit in traffic for an hour at least. This is the great fun though! As you are waiting for traffic to move you get to cheer everyone along. Chances are you will have passed your Ironman on Hwy 3A before they hit Yellow Lake, so you can see them a couple of more times before they get to Penticton.

YELLOW LAKE IS THE HARDEST SECTION OF THE ROUTE! MANY ATHLETES RELY ON THE CHEERING OF SPECTATORS TO GET THEM OVER THIS CLIMB. Once they have made it up and over the Yellow Lake hill, it is pretty much downhill towards home (and the bike to run transition)…..

An alternate way to get back to Penticton from the foot of Yellow Lake (and avoid some of the traffic congestion) is to take the Apex Mountain Resort Road, follow the signage and go past the resort back to Penticton. You end up back in Penticton at the intersection of the parkway. Turn left back to Penticton and head towards the transition area.

If you do not want to get caught up in the congestion of Yellow Lake, follow the bike course in reverse eventually getting onto Hwy 97 thru Oliver and back to Penticton that way. I wouldn’t advise you to go up McLean Creek Road, or Lakeside Road. Shoot back along Hwy 97 whenever possible. Get back to town and find a parking space – anywhere (remember where you parked your car because you will eventually want to go home!!!), then head to transition.
Time limit of this section: All Ironmen must be finished the bike course by 5:30 pm

The RUN – 42 km, 26 mi
I have never gone out onto the run course during the race. I usually hang about at transition (…beer gardens???). By the time your Ironman has finished the bike course, some of the elite athletes are almost finished the race so you can hang about the transition area and see the PROs finish!!! Expect the pros to be finished in and around 2:00 to 3:00 pm.
On the other hand, you may wish to throw caution to the wind and head out on to the run course to watch the run. There are a few places that you may wish to consider – please refer to the map of the course.

Eastside/Lakeshore Rd is going to be congested, might I suggest that you head out Hwy 97 towards OK FALLS. Park somewhere close to the special needs pick up section in OK Falls and walk towards it, you will then be able to see them head towards the run turn around and back. It may be dark by then – which is why I would caution you against going back along Eastside road. Sections of that road are very narrow and windy (and may be closed to traffic in any event).
Hanging about the transition is a lot of fun, you can grab some food (beer???) and watch the athletes finish. It is a continuous stream of competitors from the pros to the age groupers. It is definitely an emotional time – bring lots of Kleenex! All Ironmen must be finished the run (and the race) by MIDNIGHT – watch for the fireworks!!!

If you have any energy left, do hang out until midnight as the crowd goes wild cheering on those last (…very tired) finishers. To add to the excitement, there is great rock n’ roll music blaring and the Pro Triathletes come out into the streets to throw all sorts of goodies into the crowd.

- What to do at the end of the race -

FIND YOUR IRONMAN AND CELEBRATE!!!
Make sure before you leave your Ironman race morning, you arrange a place to meet if you get separated! Remember the athlete may want to have a massage right after the race, so be prepared to kill some more time until your athlete is well and truly finished their experience.

Perhaps you will be sooooo inspired by your Ironman experience that you will want to enter Ironman Canada 2011! Bring your camping gear and meet the rest of the crazies at Lakeside Resort after the race, sleep on the sidewalk overnight and sign up for next year’s race the following day. You will be talking non-stop about what an awesome day it was!!!

By: Kim Jollymore (a former Ironman finisher and professional spectator….) and edited by Laura Gosset

WARNING: Rambling week before big race content ahead.

Random association is a clear sign for me that my brain is distracted. It’s not that I make random associations, I do that all the time, but that I sit there thinking about them. Normally I just parse through the weird connections and then get on with things or blurt out some, to me, amusing anecdote.

Today though as soon as the first thought came up it seemed blog worthy. Of course I usually think my anecdotes are amusing too so my judgment about what is, and isn’t, blog worthy is in question. Conveniently it’s my blog.

So, 6 days went to 6th Day, the Arnie movie that was filmed right here in Vancouver. Watching the movie you can see all kinds of local spots like the library, waterfront, and mountains. You also were able to see the Guinness Tower which is the building I was working in during filming. At one point the helicopter that they are in goes flying towards a building and only at the last second pulling up to near vertical nose front motion up and over the top. I don’t know for sure if I was working late that night, but it’s a good bet that I was. The company I was at then was Selkirk which has since become Thompson. Mark still works there and he is a Cat 5 (or better, not sure) road cyclist. That was the second office for Selkirk, the first was near the library and had a large buffalo statue outside. And the Guinness Tower was obviously named by the same group that gives us Guinness and the Guinness Book of World Records. Oh, and the BBQ sauce that I picked up on sale at Save-On yesterday afternoon.

That’s how I get from 6 days to bbq sauce. And now I want something done on the grill for dinner.

Of course the bbq is covered in mats and stuff that I haven’t finished spraying with flea stuff and vacuumed. The job when I get home is to find the cat and give it a bath. I’ll probably lock it in the bathroom then and let it terrorize for a bit until it’s calm and I’ve bandaged my hands and arms. Not that I’m anticipating the worst case scenario or anything.

When the cat is locked in the bathroom I can spray and vacuum the rugs and dog bed (actually cat bed) and then things can get back to normal and I can bbq something. Of course that is unless I train or something. Who knows?

— later in the day

So, the cat has been bathed and more laundry has been done, but the mats just weren’t happening and bbq’ing was out. To be honest, I completely forgot about the mats and bbq’ing. My mind had gone a thousand other places by the time I came home.

Dinner done, sleep to come.

Nutrition

Breakfast time:
- Nutri-Grain bar (130 cal)

Snack time:
- Snickers Bar (280 cal)

Lunch time:
- Bacon and cheese wrap with veggies
- Mano juice (140 cal)
- Chicken salad sandwich

Snack time:
- Snickers bar (280 cal)
- Mango juice (140 cal)

Dinner time:
- Baked potato with bacon bits, cheeze wiz and salad dressing
- 3 egg omelet with cheese and green pepper
- glass of juice

A week is not a long time, not really. But depending on what’s going on it can seem to take forever. This is going to be a very quick week that’s going to take a very long time to go by; if that makes sense.

Out for a run with the Running Room group this morning since my bike is still in the shop and I could not do the planned brick. I’ll probably hit the gym in the next day or two to get that last 40km ride in.

The run was good. Quinton and I stuck together for the first 15km until I turned off to the finish and he pushed on to finish his timed run. Taper is a nice thing at times

I picked it up in the last couple of km and I could not have sustained that, but by backing off to where I was I could easily have done another 10km or so.

Home with Miranda and we started the process of de-flea’ing the house. The cat, Quinn, has been going walk about and has brought home some critters, ug.

Not 100% done yet, there is still a few blankets and one last room to go, and the cat needs his bath, but everything else is complete. And I’m tired.

Dinner was out at Red Robin tonight. Miranda has been doing chores and saving her allowance for 2 weeks to be able to take her friend M out for dinner. So off we went. The girls sat alone, ordered and paid by themselves. I sat all alone with a book and my food and watched them out of the corner of my eye. I became sleepy, they became hyper. As it should be.

Sleep now.

S

Nutrition and Exercise

0830:
- 17.01km run. 10:1s with an overall average of 5:36/km.
- 3 gels (300 cal)

1100:
- Breakfast sandwich with sausage and cheese
- Blueberry fritter
- Shared can of 7-Up (@100 cal)

Lunch time:
- 2 bowls of left over home made mac and cheese

Dinner time:
- Chicken burger with cheese and fries (and extra fries)
- 3 limeade fruity concoction drinks

Snack time:
- Glass of juice

Yup, that’s an odd title since I’ve been counting down to Ironman. But today also marks an anniversary as well. 18 years ago today my daughter Gabrielle was born. Terrifies the crap out of me to think that it’s been 18 years since she came into the world, but it’s a day that I’m not likely to forget anytime in this lifetime.

In other news… yard work is NOT a replacement for time spent training. It gets something accomplished and it’s sorta like exercise and work, but it’s totally not as fun or interesting.

Turns out that yard work also gives me a headache. No more yard work today.

Just thinking about housework is also now increasing my headache. I think it’s time for some food. hmm, it’s 4pm and I haven’t eaten since breakfast.

Okay, training also forces me to eat more regularly.

— later in the day

Miranda woke up this morning and for whatever reason she smelled and then had a hankering for home made macaroni and cheese. So, who kind of a dad would I be if I didn’t make the very best mac and cheese on the planet for dinner?

Macaroni, cheese, salad dressing, margarine, garlic, Mediterranean seasoning, paprika, bacon bits, Parmesan cheese. Put these things in the right amounts, cook, stir, heat, stir, bake, eat.

In current standings:
#1 – Dad’s mac and cheese
#2 – School mac and cheese
#3 – Kraft mac and cheese

At first taste she was thrilled. Some days being a dad is easier than others

We decided it was movie day also and went to see the 7o’clock showing of Despicable Me in 3D. You know what, it was damned fun. The movie was great, the company of the wee girl was fantastic and my evening was solid.

Not so many more days before I will be doing Ironman. Not scared yet, but I think it’s coming.

Nutrition

Breakfast’ish time:
- Sausage breakfast sandwich
- Donut
- Can of 7-Up (160 cal)

Dinner time:
- 2 plates of home made mac and cheese

Movie time:
- Shared large orange/sprite pop

Snack time:
- Bowl of ice cream

Snack time:
- Quaker Dip bar

Late snack time:
- Baked potato with cheese, bacon bits and salad dressing

Seriously, the count down from 10 is sorta creeping me out.

I sit at work thinking… “what am I doing at work? I need to go train, I only have n days left!”. Where n is a positive integer below 10. Then I panic slightly. Then I relax.

10 minutes pass.

Thankfully this only happens 2 or 3 times an hour, so I’m still about half productive.

Swimming tonight with Quinton and Patti was fun. For 100m Quinton took the chance to basically beat me up while I was swimming. Swimming over, banging beside me, pushing down my legs, grabbing my ankles, etc… It made it fun and a heck of a workout.

Miranda and her friend M were also swimming and for the first time ever they wanted to get out before I did. Was sorta funny. I just wasn’t focused on swimming though, for me this was a relaxing swim and playful.

shit, 9 days.

Nutrition and Exercise

Late night snack time:
- Quaker Dip Bar (140 cal)

Breakfast time:
- Strawberry Nutri-Grain bar (130 cal)
- Can of OJ (180 cal)

Lunch time:
- Burger and fries
- Can of Apple Juice (160 cal)

Snack time:
- Wunderbar (300 cal)
- Mars Bar (240 cal)

Snack time:
- Quaker Dip Bar (140 cal)

Swim time:
- 1600m (all pull, 500, 200, 300, 200, 100 playing, 300)

Dinner time (2200):
- Big Mac
- Quarter Pounder Deluxe
- Med fries

10 days until Ironman.

Ye gads! It seems like a lifetime ago that I wrote the 363 more sleeps blog entry. Now there are only 10 sleeps to go until I have to get up and race.

If my belly wasn’t full of ju-jubes I think I’d want to be more excited, as it is, I think I’ll sit quietly and go into panic mode.

Today, Tavis posted a rather inspirational blog written by someone else. It’s good and inspiring and touching and terrifying. 10 freaking days.

But hey, I am ready.

Nutrition

Breakfast time:
- Strawberry Nutri-Grain bar (130 cal)

Lunch time:
- Large sub from Sandwich tree
- LOTS OF JU-JUBES
- Can of Orange Juice (180 cal)

Dinner time:
- Bacon Cheese Burger with fries
- Apple crumble with a scoop of ice cream

Need. More. Sleep.

I don’t seem to want to go to bed at night, at all. Of course this is bad.

I thought it was just me, but Tavis had a post up on Facebook that he’s having the problem also and he blames it on taper. Works for me! I’m blaming a lot of things on taper right now, that makes me happy.

Can’t sleep – taper
Want to go for a long trail run on Saturday before a Sunday brick – taper
Feel the need to eat crap food – taper
Must consume 362l of Diet Coke a day – taper

Yup, perfect.

Nutrition bad today.

Nutrition and Exercise

Breakfast time
- 1 strawberry Nutri-Grain bar (130 cal)
- 1 apple cinnamon Nutri-Grain bar (130 cal)

Lunch time
- Butter chicken over rice, 1/2 slice of naan
- Mars bar (240 cal)

Snack time
- Reces peanut butter cups (260 cal)

Snack time
- Small bag of chips

Snack time
- Bag of Skittles (260 cal)

Run time
- Gel (100 cal)
- 8.04km – hill repeats (x8)

Dinner
- 5 donuts