"God draws up the drops of water, which distill as rain to the streams; the clouds pour down their moisture and abundant showers fall on mankind." ~Job 36: 27-28

In a crappy hotel, right across the street from a Meijer Thrifty Acers in Lansing Michigan I waited. I was headed to basic training, alone for the first time in my life.... felt like I was a king.  I walked across the street to that crappy grocery store and bought the Album by “Talk Talk”-Spirit of Eden. It still to this day is one of my favorites.  Mark Hollis is a genius and for an album that came out in 1986 it’s obvious where the Verve, Radiohead, Sigur Ros, The Doves-many others, camped out during their dreaming years. Don’t want to get to “artsy” (Joe I know your probably reading this)-but give it a listen, in the dark (as it was recorded, in a basement) and let me know what you think--you’ll be hard pressed to find a group of songs that move like that together. “I Believe in You” is unreal.  As a matter of fact if you can’t wait-as a gift, here is a quick link. (I swear I’m getting to the Triathlon stuff….Let’s cover the basics-and important stuff first)-if no interest cool, grab a cup of coffee and read on. This is a long post. If you like, click on it and keep reading-it's good back round music.

So-where am I going with this? As I reflect on this past weekend of Racing at Ironman Texas, a few of Mark's lyrics hit home for me. 

“That ain’t me babe. Ain’t got a bed of excuse for myself.”

For once-Finally, I feel solid in the assessment and have no excuse of “Why” I did not do this, or that in a race. I have a “What” I can direct my focus on... to grow faster, and "How" I'm going to do it. 

It’s comforting, encouraging and confirming to realize that a few things are clicking. Yes, yes.-the first part of this blog (as my wife has often says pertaining to my writing) is Abstract.“I’m sure the readers who know you, get it babe.” I ask her after I write each post what she thinks. That’s the kind way of saying I’m lucky it’s a blog and not an assignment.  (Honestly-she did say that)

I take liberty here-it’s a reflection of how I think and who I am.  I’m my own Ghost writer. 

Many know this was a solo year for me-meaning, I coached myself along with Rhonda-of course. 

I owe her so much, and despite her physical absence in Texas we crossed that line together-She is my mirror in training.  Prep work, build, peak and race week planning was solid and she made sure to keep me focused.

My week spent in the Woodlands was better than I could have imagined.  My friend Matt Borowski, hooked me up with what I thought was just going to be a place to “crash”.  It ended up being one of the most beautiful places I had ever been, filled with some of the most beautiful people I have ever met. Julia, Jay and their daughter Margie welcomed me with open arms, open hearts, and an open refrigerator. Accommodating does not even begin to explain the way they treated me.  It was a blessing. I am forever grateful for new friends and new relationships.  Thank you again so much, I will never forget the kindness you have shown and It was a blast sharing that time around the table with you and family. Matt’s parents lived next door, and I was treated to a meal the night after I arrived that may have scared my new friends-- I could not quit eating. KC and Karen I would fly back just to eat that meal again. Thank you for your hospitality and kindness.

Amazingly simple but delicious dish.

Workouts in Texas were short in length and focused on race effort/pace. My plan had established a confidence that I knew I did everything correct.... getting sleep, staying off my feet,( as Peter Reid has stated in the past “Be bored with race week.  Be OK with it”). I enjoyed watching TV, reading, talking with my family-chilling. Checking and rechecking, memorizing my plan. I felt relaxed.

I had my meals set up-this is a good time to point out, race week is not the time to eat at new places. There will be time after. Cook your food. (as for the meal I had as a guest, I knew what it was before I even got in.  KC and Karen  were cool enough to e-mail me and ask if the menu would work)
Also-careful not to over eat.  I've done this in the past, thinking I was “stocking up". The body does not work that way. ** side note:  A friend of mine, good athlete, got sick the night before his big race because he ate at a restaurant. He and was done even before he started. That’s an expensive meal taking all the time, effort, and insanity that goes into prepping for a race. I don’t eat at the banquet either. I’m not saying you should skip it but, for me it’s part mental, part hypersensitivity, and part common sense.

All was a go race morning but, (bed at 8 the night before with a solid week of rest in the bank) I woke up at 1:45AM. Uh… not planned.  I wanted up at 3:40AM, I knew I wasn't going to fall back asleep  I stayed in bed and thought about the day- Prayed about the day, it was nice. Fast forward- By 4:10  morning raceday meal was in, I was drinking coffee and had been to the bathroom-felt solid.  I’ve been working with Neil Schools form the UK (kineticrevolution.com) over the past few months-he has been instrumental in helping me set up something or at least analyze what I have done in the past and how to tweak for the future. I calculated my cals and portions to equal around 900+ cals. (Oatmeal/rice/egg/avocado/banana/almond butter) With his direction and a few tests we figured out some things that worked better for me. When I raced CDL a few years ago, I overate the morning of the race-I've done this a few times with the best intentions-this time I was very careful.** I plan my last meal 11/12 hours before my race morning meal. (around 4-5pm the day before)  In the past I have traditionally focused on larger meals the day before a big race. Not HUGE meals-just, bigger.  Enough to feel “fuller” than I usually walk around at. This time I focused throughout the week to not overeat-at all. My biggest or “densest” meal was the morning before race morning and again-Throughout the day instead of planning a bigger lunch (many do this), I focused on nutrient dense stuff-that made me feel "just right".  Living Fuel is key here for me.   72 hours out I’ll start cutting fiber a bit too-I’m careful.  Bottom line-be smart.

I was happy and fresh treading water waiting for the cannon, it was the first time I felt totally rested.  I had less nerve than ever before-and more desire to get on with it. We treaded water for around 15 minutes before the gun went off-I took advantage and did a good solid warm up, and, the day before I was able to swim at the race venue for twenty minutes and test goggles-see where the sun was at in the morning-spotting landmarks-etc. etc. Always a good idea.

A few people asked before the race what my goal was. It was patience-ALL DAY, no matter what. Patience. Times? easy, I wanted to be hanging around 1/5/3.5.  My intent here was twofold-of course I'm always in the hunt for Kona-but more importantly my focus, espically during the week leading up to raceday, was to spread the news about what Living Water International is doing around the world.
I enjoyed talking to so many people about running for water, this was on my mind constantly. I even pulled Mike Riley aside and told him about working with Living water. I'm  racing Kentucky in a few months and  knew if qualification did not go down here-I would at least be in the mix, and know for sure what needed to be done for Kentucky---a good test of a few changes in race mode.  That happened-and I am thrilled. I feel now more than ever I have a handle on what I'm really capable of, and prepare myself for an even better race.

Note**I also had the chance to talk at the Ironman Expo on behalf of More Than Sport.  It was a huge moment for me-and like running for Living Water, was a blessing to be a part of something bigger than the event itself.  What Chris Lieto is doing with MTS is awesome, Chris has a heart to serve and I’m privileged to play a small role in the work he is doing. Thank you Chris. Check out his site (link below) and see how he is changing lives.

My swim was controlled-the first 100 meters/around 1:28 the  intent was to hang around 1:30’s/100m, But-flexibility and drafts were key. It was a non-wetsuit swim so I would be happy with an hour or so. Overall the first 1-1.5k was fairly uneventful-- Few bumps and kicks-but the second 1.5k??  Different story.  A group of 4 of us for were bouncing off each other-fighting and jockeying for drafts and positions.  I had enough-and surged very close to the guy on my right- made sure he knew it. He then surged past, and for the final 1000 or so I hung on his feet.  Dave Ciaverella talked to me about the swim and strategy-it was brilliant. Thank you.

1:02-I was happy with that, again I just had that word Patience in my head.  Plus, durability-the goal was to get out around an hour with a low HR. Done. Transition-easy. Smooth, and relaxing. Chris-thanks again for the speed suit

Bike-I had the message from Rich Roll bouncing around in my head “Get it done man”-That’s what I kept saying to myself. Early I cashed in on “Soft effort” When its available-it trumps power. Save legs. Why push when I’m doing 24/5 mph.with beneficial terrain and wind doing most of the work- it was perfect.I was able to get my rate where it should be-and focus nutritionally. You really have to work hard on the bike and focus-It’s the part of the day I sometimes visualize as “being in the office”--Time, Heart rate, Power, Fluid, Cal’s, CHO’s, Intervals, Pacing, patience.
It’s getting easier and easier with each race to let people go by-especially in the first 2/3 hrs. It really was nice to race “my race”. If the peak and final weeks leading to the race were done correctly this should be the best you have felt in months. Other athletes feel it too-and with the excitement of T1, thousands of screaming people, music and the juice flowing competitors were blowing by me for at least the first 2-2.5 hours. Again, patience.

Throughout, my intake was spot on. I was urinating every 50 minutes-I really, really focused on my fluid intake. I was not going to get dehydrated. I didn't, and it was sweet.  My Power profile was a bit lower than I would have liked-but my performance was reflective of my desire to be patient.  My HR graph was spot-on, my legs had pop, and around mile 65 I started to move through the field. That's when it happened...The only real sour experience of the day.

Turning a corner I glanced back and noticed a group of riders approaching fast, a group-or "peleton" sticking together.  Within a few minutes I was swallowed up by at least 15 riders.  I coasted to the right side and let these tools pass.  As they did I yelled at them... "Who has the Yellow jersey?? You guys work well together".  The strong head wind I had spent the last hour pushing through fueled my disgust.  Not one made eye-contact.  I yelled again as they continued to pass "You all should be ashamed of yourself-cheaters. YOU disgrace Ironman". I watched them stick together for miles ahead of me. Freaking losers...The trailing female was the only person that looked back and dropped off a bit. I shook it off. I would be lying if I did not start to think-crap, should I go with them. No way-too risky. Accident, penalty, integrity. I thought of Ian and Evelyn. I thought about the fact I had RYU on my chest and the Living Water logo over my heart. Knock yourselves out guys.  I did catch many of them in the run-not all of them though.  I'll leave it at that. I decided around mile 90 to not overdo it just to get a sub-5 ride. Spin out the legs, let my stomach settle and mentally focus on T2, and the run.

T2-Smooth-I was shocked at how relaxed and loose I felt-so stoked to run.

Not much to relay here-I felt solid throughout.. My initial pace was a bit faster than I wanted, and-it was hard for me to slow because I felt so strong. Around mile nine I got control of myself and just relaxed. Man, I felt good. Again-I urinated and this built confidence and relaxed me. I peed a lot (5 on bike,1 on run), some may suggest this is too many times during this race. It worked for me though-I was not overdoing the salt, nor was I having super long episodes of urination. Plus I have been dehydrated in the past IT SUCKS.  This was the most I have ever urinated during an Ironman. Is there a link between my solid race and the crazy desire to stay hydrated? I believe so. My biggest concern for this race was the heat.  Again--I have screwed this up in the past and  memories of nausea, vomiting, stumbling, and dehydration haunted me. Just stay hydrated. Oh-through out the entire race I noticed only one other athlete urinating??

Coke, water, a few pringles, my stomach has never cooperated more on a run than during this marathon.  I did change my main source of fuel on the bike and as stated above, kept the water flowing in. So, mentally I was just happy. Around mile 19 and 23 I felt a bit queasy, but took a few seconds to walk through an aid station and let my stomach settle-I was good.

My legs felt heavy around 21-and trying to pick up speed was a bit tougher than I wanted.  Was able to stay focused though and,  at the end I was happy with a 3:32.  Running down the finishing chute and crossing the line has never, ever, felt so rewarding. A 9:51, top ten in my age group.  My first thought.."Crap, I saved too much".  I was so paranoid about dropping the ball and getting strangled by the heat, that I thought I may have risked little. Should I have held that 7:10 pace and pushed??  I did hit the halfway point around 1:43 and I remember thinking, "Ok-go..."  but, that word kept pulling me back. Patience. I know now part of the reward of this race is the true, honest anticipation to get to the next race and do better.

Kentucky...I'm coming....

I want to thank my sponsors and let them know how grateful and appreciative I am to be a part of what they are doing-

 I was stoked to wearing RYU throughout the week, not only in the race, but my final training sessions and more importantly recovery and relaxing.  RYU has been supportive, solid with encouragement, have awesome clothing and training gear-they rule.  Reaching across the sporting isle RYU believes in my passion to hurt and conquer. They support athletes in any discipline that are serious and willing to suffer for their craft. I am RYU. I am a warrior. Thank RYU.

Chris and gang have been cool enough to let me ride on their coat tails as they transform multisport in the Northwest and beyond.  Thanks for everything.

I love my wheels. Vuelta were the first to team up with me and I have been so grateful for that.  Fast wheels, Fast service, amazing company.

High quality nutrition with no crap.  KC and crew have been in my corner and supplying me with fuel to help me reach my goals.

Chris and MTS have been willing to help me spread my desire to share the love of Christ and the need for us to love each other. I appreciate Chris and what he is doing to help bring true change to this world.

Thanks to my management. John and Gabe-you guys are freaking awesome and I am stoked to know that you truly are watching out for me.  Thanks for helping me stay on target and more importantly--just being cool, and my friends.  I love working with you and am still as excited today as day 1. Probably more...which, if not careful I know can drive you nuts....

Living water has been cool enough to let me be a part of REALLY changing lives.  Every time I reached for a cold bottle of water on that race day, I imagined how many children at that second, needed clean water. It truly is my desire to let those who have nothing know some have a desire to share, love, and bring hope. I struggle with the idea of getting out of my comfort box sometimes, and facing the reality that one day I will answer for my desire or lack there of to help the needy pushes me. 

I am humbled and truly blessed. God I thank you for all that I have and all that you have given me.