tag:blogger.com,1999:blog-22966769307271634752024-03-13T20:55:04.283-07:00IRONMAN ROOKIEGreg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-2296676930727163475.post-72998546803520596992013-02-10T20:00:00.000-08:002013-02-11T08:11:44.015-08:00PALM SPRINGS HALF MARATHON<a href="http://4.bp.blogspot.com/-2qlDPmtccsQ/URkUe-3cbTI/AAAAAAAAAaU/9o_c7yoE2b8/s1600/857598_937100805669_1753426497_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-2qlDPmtccsQ/URkUe-3cbTI/AAAAAAAAAaU/9o_c7yoE2b8/s320/857598_937100805669_1753426497_o.jpg" width="241" /></a><span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">Sometimes I think my personal athletic goals can get in the way of Gods will for my life.Today God reminded me that he can use my love for sports and even my desire to "win" something.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">My wife Liz and I love to run the Palm Springs Half Marathon. This year we decided to to do the Husband and Wife relay. My thinking was that based on previous years times if we trained hard, we just might win the division. I'm usually happy just racing the clock but like any competitive person I really wanted to win this, or at the very least finish top three.</span></span><br />
<br />
<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">The race started and Liz was off running the first leg of the half marathon. I jogged to the relay point where Liz would pass me the baton anxious to check out our competition. I struck up a conversation with one of our competitors Charlie from Canada. He was a two time Ironman finisher like me and his wife was a triathlete as well like my wife. Hmmm. This could be interesting. My wife Liz came in ahead of his wife and I was off and running. With numerous relay teams it was hard tell where we stood but I was sure we were at least second. In this race you meet back up with your spouse and run the final leg together and cross the finish line together. We crushed our goal time of 1:45:59 and ran a 1:41:35! For me it was a break thru run that included a 7:18 mile. Post race Liz and I were feeling great about our effort and we were sure we finished top three.</span></span><br />
<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">As we waited for the results we saw Charlie and his wife Maureen and walked over to ask them about their race. The conversation was easy because all of us had so much in common. I don't remember how it came up but I started talking about ministry in Mexico. I told them how much Liz and I love serving in Mexico and spending time with the kids at Siempre orphanage. Maureen was listening intently and asking me questions. I told them both that they should join us for a day in the colonia and Siempre. "I would love that!" said Maureen. Then she whispered to me "Charlie needs that". We exchanged information and it looks like Charlie and Maureen may take their first trip to experience what life is like in the colonia with us in March. And the race? </span></span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: large;"><a href="http://1.bp.blogspot.com/-HRlV6dU2gbk/URkVROMrXOI/AAAAAAAAAac/I9Akzsz7O9A/s1600/Colonia.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://1.bp.blogspot.com/-HRlV6dU2gbk/URkVROMrXOI/AAAAAAAAAac/I9Akzsz7O9A/s320/Colonia.jpg" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">The "colonia" Baja California</span></td></tr>
</tbody></table>
<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">As the results were posted I looked to see our placing...fourth. I would like to say I wasn't disappointed but I was. Liz and I both trained hard, ran very well and finished fourth?? I hid the disappointment from our new friends as we said goodbye certain to meet again. </span></span><br />
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<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;">Afterwards I was reflecting on the race and meeting Charlie and Maureen. Maybe God in his infinite wisdom placed me at the right place, with the right circumstances so that a couple from Canada could have the experience of serving and connecting with the poor in Mexico. Awesome.</span></span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-53969829374917144232012-10-18T21:38:00.000-07:002012-10-18T21:41:42.395-07:00BATTLE OF THE SEXES!<h2>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;">This Saturday October 20th, 2012 I will be racing my <span style="font-weight: normal;">wife</span><b><span style="font-weight: normal;"> </span></b>Liz in my last
triathlon of the year representing the Alzheimer’s Association. <b><span style="font-weight: normal;"><span style="color: red;"><b>I have</b> <b>an anonymous
donor who will match up to $500 in donations to the Alzheimer’s Association if
you donate by 10/31/12. If
I beat Liz this donor</b> <b>will match up to $750!</b></span></span></b> That means if you donate $100, $200
will go to ending Alzheimer’s! </span></span></div>
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<a href="http://2.bp.blogspot.com/-vcDK20YVhh8/UIDVwAnBd1I/AAAAAAAAAZw/ByrpzySdRFE/s1600/2012-03-04+11.37.39.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-vcDK20YVhh8/UIDVwAnBd1I/AAAAAAAAAZw/ByrpzySdRFE/s200/2012-03-04+11.37.39.jpg" width="145" /></a><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"> Please help me take advantage of this opportunity and donate! Just click on the DONATE button above.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;">The Bluewater Triathlon will be held in Parker Arizona with the swim taking place in the crystal clean Colorado River. A little different from the Hudson River in NYC. The race has a 1K Swim, 53K bike and an 8K run.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;">If your curious, the last time we raced an Olympic distance triathlon together Liz beat me by 36 seconds! </span></span></div>
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Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-72551339468748224922012-08-27T21:50:00.000-07:002012-08-27T21:50:04.880-07:00There's still time!This is Liz again, and I’d like to help my awesome husband
raise the rest of his funds for the Alzheimer’s Association. The race is over,
but you still have time to make a tax-deductible donation to help out his team!
His goal is <b><span style="color: #674ea7;">$5000</span></b>, and he has until <b><span style="color: red;">FRIDAY 8/31 </span></b>to
raise the rest (<b><span style="color: #674ea7;">$1838</span></b>). To help him
achieve this goal, I will be completing smaller components of the Ironman race
myself – according to the donations! Now the toughest part of Ironman, for both
of us, is the swim. I’ve been doing a little swimming lately, so I’m not
totally out of shape. However, I will tell you that it’s tiring, and (let’s
just be honest): BORING. Sorry if you’re a swimmer and you disagree, but I’d
much rather be taking in some beautiful scenery on my bike! Ok, so now that you
know that about me, here is my proposal. I will swim either in the pool at
24-Hour Fitness, which is a 25 meter lane (1 lap = 50 meters), or at Bayshore
in Long Beach, which is the equivalent of a 1/2 mile lane (so out/back is 1mi,
out/back twice is 2mi). The open water swim is a group workout on Wednesday
mornings, and my running club is on Wednesday evenings, 3 hours after work, so
the more donations, the higher possibility that I will be adding running &
cycling to the menu! So here’s the breakdown. If <b><span style="color: #8e7cc3;">x </span></b>amount of money is raised <b><span style="color: red;">by 8/31</span></b> (on the left), I will complete the workout
(on the right):<br />
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<span style="color: #b4a7d6;">$50 </span> <b>1mi swim</b> (33 pool laps)</div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="text-indent: 0.5in;"> This is fairly easy for me, and I’ve
done it recently.</span></div>
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<span style="color: #b4a7d6;">$100 </span> <b>1mi swim</b> (33 pool laps): <b>non-stop</b></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="text-indent: 0.5in;"><b> </b>I usually rest at least every 5
laps!</span></div>
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<span style="color: #b4a7d6;">$150 </span> <b>1mi open water swim</b></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="text-indent: 0.5in;"><b> </b>I haven’t done this in about 6
years.</span></div>
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<br /></div>
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<span style="color: #8e7cc3;">$250 </span> <b>2mi swim</b> (66 pool laps)</div>
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<span style="text-indent: 0.5in;"> I’ve never done this distance!</span></div>
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<span style="color: #8e7cc3;">$500</span> <b>2mi swim</b> (66 pool laps): <b>non-stop</b></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="text-indent: 0.5in;"><b> </b>It’s so tempting to rest at the
side…</span></div>
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<span style="color: #8e7cc3;">$750 </span> <b>2mi open water swim</b></div>
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<span style="text-indent: 0.5in;"><b> </b>The longest open water swim I’ve
done was 1.2mi, in a race.</span></div>
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<span style="color: #674ea7;">$1000</span> <b>2mi open water swim</b> @6am</div>
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<b>5mi run</b> @6:30pm</div>
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<span style="text-indent: 0.5in;"> I haven’t done a double workout in
a while!</span></div>
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<span style="color: #674ea7;">$1500</span> <b>2mi open water swim</b> @6am</div>
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<b>20mi bike</b> @4:30pm</div>
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<b>5mi run</b> @6:30pm</div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="text-indent: 0.5in;"> I haven’t done all 3 sports in one
day since March, let alone including my farthest swim ever!</span></div>
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<br /></div>
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<b><span style="color: #674ea7;">$1838</span> </b>Triathlon
race simulation @Newport Dunes:</div>
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<b>2mi open
water</b> <b>swim</b></div>
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<b> 30mi bike</b></div>
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<b> 8mi run</b></div>
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<b> </b>No
resting between workouts, trying to beat Greg’s Ironman transition times!</div>
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So there it is! Which workout will I be doing? It’s up to
you… <span style="color: #674ea7;"><b>Every contribution counts towards the total!</b></span></div>
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P.S. A huge thanks to all our friends & family who
supported Greg’s race already, either financially or through prayer. He
couldn’t have done it without you!</div>
<!--EndFragment-->Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-55652155665725013192012-08-10T15:56:00.000-07:002012-08-10T15:56:52.479-07:00Race ReadyLiz here, reporting race details for Greg.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-tGhDKJrpLzI/UCWL6ONtInI/AAAAAAAAAYw/VlxxUjgK2f4/s1600/photo-1.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="195" src="http://4.bp.blogspot.com/-tGhDKJrpLzI/UCWL6ONtInI/AAAAAAAAAYw/VlxxUjgK2f4/s200/photo-1.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Betty Wakeling</td></tr>
</tbody></table>
It's the day before the race. Is he ready? Hopefully! He sure has prepared and worked hard for this. Like the last Ironman, this race will come with its own challenges. It already has. But with God's help, and inspiration from pictures of loved ones affected by Alzheimer's, he will make it to the finish line.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-E5u78mqkz5o/UCWKfdNN2CI/AAAAAAAAAYQ/XUCCq1eK4Cc/s1600/photo-3.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-E5u78mqkz5o/UCWKfdNN2CI/AAAAAAAAAYQ/XUCCq1eK4Cc/s200/photo-3.JPG" width="173" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Irene Peterson</td></tr>
</tbody></table>
First things first though... There was a sewage spill up the river, and the race director has just reported that the water is clear for swimming. That is, unless the recent storms continue to morning and there is lightning. In that case, the race would be delayed for 30 minutes, and the swim cancelled if the lightning continues. That small detail aside, here is what you need to know for tomorrow:<br />
<br />
<ul>
<li>Greg's race # is 207.</li>
<li>You can follow him on <a href="http://live.ironman.com/">http://live.ironman.com</a>, beginning at 6:30am EST (3:30am CA time). Or, you know, whenever you wake up.</li>
<li>You can also follow him on the iPhone app "Iron Trac" - it costs $0.99 but I'm sure it's worth it if you're out and about (like me!) and want to check in on how Greg's doing.</li>
<li>Greg's race will start somewhere between 7am and 7:30am EST, and these are his predicted times:</li>
<ul>
<li>SWIM: 1hr40min</li>
<li>BIKE: 6hr35min</li>
<li>RUN: 4hr48min12sec (11min/mile pace)</li>
<li>TOTAL: 13hr35min (including transitions)</li>
</ul>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-iAK2cZioWQs/UCWKgka_qXI/AAAAAAAAAYo/-BUsa45Tw28/s1600/photo-6.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-iAK2cZioWQs/UCWKgka_qXI/AAAAAAAAAYo/-BUsa45Tw28/s200/photo-6.JPG" width="163" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Greg with Delores Eaton</td></tr>
</tbody></table>
<li>Be sure to check for pictures and updates on my Facebook page, or Greg's - I'll tag him in anything I post. Friend either one of us, if you haven't already!</li>
</ul>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-1YvVASoRLVY/UCWKfuSefCI/AAAAAAAAAYY/xl4qHQOt_A8/s1600/photo-4.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-1YvVASoRLVY/UCWKfuSefCI/AAAAAAAAAYY/xl4qHQOt_A8/s200/photo-4.JPG" width="171" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mrs. Schelger</td></tr>
</tbody></table>
<div>
The logistics for the race are going to be quite tricky, as if just making it to the start line healthy and injury-free isn't hard enough in and of itself! Greg will join the others on a 4am ferry to the transition, drop off his last minute gear, then board a 6am ferry to the swim start. That's the end of the logistics for Greg, and as long as I can make it on the ferry to the finish line, and we can get on the ferry back to the hotel, we'll be all set!</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; float: left; margin-bottom: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-tUcjHQH6nYU/UCWMr5-fFJI/AAAAAAAAAY4/FjPI4eau09s/s1600/photo-5.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="185" src="http://2.bp.blogspot.com/-tUcjHQH6nYU/UCWMr5-fFJI/AAAAAAAAAY4/FjPI4eau09s/s200/photo-5.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">MaryAlice Michelsen</td></tr>
</tbody></table>
<div>
Along the course, Greg will have posters and pictures to inspire him and remind him why he's racing. It's easy to lose track of this when you're pushing your body to the limit.</div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-l1hLSc_1aFs/UCWJs83E8RI/AAAAAAAAAYA/KvSRVkoS--8/s1600/photo-2.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-l1hLSc_1aFs/UCWJs83E8RI/AAAAAAAAAYA/KvSRVkoS--8/s200/photo-2.JPG" width="159" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Uncle Ron</td></tr>
</tbody></table>
<div>
Thank you all for your continued support and prayers. We're looking forward to sharing the day with you!</div>
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<br /></div>
<div>
Liz (& Greg)</div>
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</div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-49689809922285005902012-07-29T17:30:00.000-07:002012-07-29T17:34:40.424-07:00TWO WEEKS OUT!<div style="font-family: Arial,Helvetica,sans-serif;">
<a href="http://3.bp.blogspot.com/-F-ez2t6py_4/UBXUP8U1BlI/AAAAAAAAAXI/ncYXOrCSdu8/s1600/photo%281%29.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="http://3.bp.blogspot.com/-F-ez2t6py_4/UBXUP8U1BlI/AAAAAAAAAXI/ncYXOrCSdu8/s200/photo%281%29.JPG" width="200" /></a>I apologize for not updating my blog sooner after my crash. The week following "the crash" was was more difficult than I thought it would be. I struggled thru every workout but managed to complete them all with the exception of one swim I had to cut short mainly due to hip, neck and elbow pain. Two weeks later I would say I'm close to 100% and I had some great workouts this weekend. I can feel the strength and fitness of the months of preparation with each and every mile I swim, bike and run. It's so nice to head in to the weekend knowing that all of the hard work will be complete and now it's just a matter of tapering and looking forward to the excitement of race day in New York to see how this body will perform based on the months of training I've completed. I feel well prepared and I think I'm stronger than I was for my first Ironman in 2010. Once more I worked the hardest on my running because the early reports say that the IMNY run course may be one of the toughest. <b>BTW my race number is 207</b>.</div>
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<a href="http://3.bp.blogspot.com/-izaJAbWM23g/UBXUjK8uPWI/AAAAAAAAAXQ/X9oIBkGWNlg/s1600/photo%282%29.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-izaJAbWM23g/UBXUjK8uPWI/AAAAAAAAAXQ/X9oIBkGWNlg/s200/photo%282%29.JPG" width="149" /></a></div>
<div style="font-family: Arial,Helvetica,sans-serif;">
<a href="http://1.bp.blogspot.com/-kZGY1X0x4BM/UBXUj1Hn1rI/AAAAAAAAAXY/BN6EIrJeUpg/s1600/photo%283%29.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-kZGY1X0x4BM/UBXUj1Hn1rI/AAAAAAAAAXY/BN6EIrJeUpg/s200/photo%283%29.JPG" width="149" /></a>Below is a post from Facebook that you may have already seen. It's so awesome to have a sense that God is a part of this Ironman journey.</div>
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<span style="font-size: small;"><span class="messageBody" data-ft="{"type":3}">Prepping
my bike to be shipped to New York today. Somewhat disconcerting to give
your bike to strangers who promise your bike will be ready for you in
transition at the other side of the country on race day. Look closely
and you will see loved ones I'm racing for riding with my bike. </span></span><span style="font-size: small;"><span class="messageBody" data-ft="{"type":3}"> So
I take my bike to Edge Cyclesports where TriBike Transport will pick up
my bike. I mentioned earlier that I'm dropping my bike off with
strangers...well this very nice guy helps me and I share with him that
I'm competing in IMNY for the <a data-hovercard="/ajax/hovercard/user.php?id=100003686903163" href="http://www.facebook.com/athletestoendalzheimers">Athletes To End Alzheimer's</a>. He introduces himself as Hugh asks me about my verse 1Cor. 6:20 and what church I go to. I tell him and he says I know <a data-hovercard="/ajax/hovercard/user.php?id=719127744" href="http://www.facebook.com/ericwakeling">Eric Wakeling</a> and <a data-hovercard="/ajax/hovercard/user.php?id=502808708" href="http://www.facebook.com/Zungie">George Wakeling</a>!
I look at him and say "then you know Betty and she's on my bike!"
"Don't worry about your bike!"... I'm so glad God is in control.</span></span></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-41399064138419137992012-07-14T16:40:00.000-07:002012-07-14T16:56:23.276-07:00CRASH REPORT!<div style="font-family: Arial,Helvetica,sans-serif;">
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<a href="http://4.bp.blogspot.com/-5G0FoPheld8/UAIBtHakqbI/AAAAAAAAAWI/5Dhn5U5xPA4/s1600/photo%281%29.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-5G0FoPheld8/UAIBtHakqbI/AAAAAAAAAWI/5Dhn5U5xPA4/s320/photo%281%29.JPG" width="239" /></a>Today I had a scheduled 72 mile ride and 5 mile run. I was feeling really good today. 60 miles in to my ride I was heading eastbound on Portola just before Jeffrey when I collided with a recreational cyclist who was slowing to turn right on to the bike trail. So frustrating because it was totally my fault and could have been avoided if I had just looked up. I basically was hammering with my head down. I saw two riders in the distance but had gauged based on speed I wouldn't overtake them as quickly as I did. They both slowed down to just a few miles per hour. I looked up on impact. I was totally shocked. The rider I hit barely fell as he was only going a few miles per hour and heavier than me. I went flying as I was going 18-20 MPH. His damage thankfully, only one minor abrasion and his bike was totally fine. I hit my head, elbow, and hip. I was on the ground trying to understand what just happened. For a few seconds I saw my Ironman come to an end. They both wanted to help me up but I told them to just let me lay here for a moment while I assessed things. I finally got up and they helped me with my bike. Surprisingly the only damage was a wobble in my rear wheel. I apologized profusely for not paying attention and they were both very understanding. Of course I was the only one with a cracked helmet and bleeding. Every bike racer has crashed at some point so once I was certain I was good to go I got back on my bike to see how I really felt. My head was fine, my elbow and hip were hurting as well as my right knee. Although my right knee had no road rash I think I strained it as my right foot un-clipped from the pedal during the crash. I'm so thankful I was able to finish my final 12 miles including the climb to the end of Portola and even managed a slow three mile run.<br />
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Now that I've showered, taken Ibuprofin and my wonderful wife has cleaned my wounds, I feel very fortunate. My elbow should be fine for swimming. I'm mostly concerned about my knee and hip. I have a scheduled 20 mile run tomorrow. My knee is actually hurting more than anything else now but I'm icing and keeping it elevated.</div>
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This could have been a real disaster and it was all due to my foolishness of not watching the road in front of me. I'm so thankful that no one was hurt more seriously. Please pray that I will overcome these injuries quickly and they don't hinder my final weeks of race prep.</div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><b>One more take away from this...</b><b>ALWAYS WEAR A HELMET!</b></span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-34202262213146827032012-07-04T21:12:00.001-07:002012-07-04T21:17:47.021-07:00SILICON VALLEY LONG COURSE RACE REPORT<br />
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Three weeks before this race I received notice that the swim
venue was changing due to water quality conditions at Almaden
Park and the swim would be moved to
Uvas Reservoir roughly 20 miles south of the original swim course. This would
mean there would be two transitions for this event instead of the original plan
for one. I’ve only done one other race with two transitions and it’s not my
preference. It just adds to the stress because now you need to make sure you
have exactly what you need for the bike and run at two separate locations. I
was grateful though that the organizers cared enough about my health that they
didn’t want me swimming in polluted water. Logistically two separate
transitions are hard on the race promoter as well.</div>
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After a seven hour drive my wife Liz and I arrived at T1 to
drop off my bike and scout out the new swim venue. It was interesting because
we would actually swim around a long peninsula with a large hill. I can’t
recall ever doing a swim where you cannot see the start or finish once you’re
in the water. The other thing I noticed was that the water level seemed low and
the distance from the point of exiting the swim to transition was maybe 200
meters on dirt and brush. It would not be pleasant for this tenderfoot. After
the bike drop we drove half of the bike course towards T2 at Almaden Park and
then to my cousins house in San Jose where we were warmly welcomed and treated
like first class clients at the Ritz Carlton. </div>
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<b>THE SWIM</b></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">No wonder I swim slow</span></td></tr>
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I arrived a little later than I normally like to before a
race and was still trying to sort out what I needed. This had more to do with
two transitions than poor planning. Once I had everything set up it was time to
get my wetsuit on and head towards the water. Unfortunately I was headed in the
wrong direction. What I thought was the swim entry was actually the swim exit!
We were swimming the opposite direction than what I had envisioned the day
before. This may not seem like a big deal but when swimming is your weakness
it’s very important for me to do visualization of what my swim looks like days
before the race. I hurried down to the water and asked the race official how
much time I had…”Ninety seconds!” he said. It was just enough time for me to
get in the water and swim to the start line. At least the water was warm. The
gun sounded and my swim was off. I started swimming and was actually staying
with my group at first and then started to fade. I just didn’t feel strong
during my swim like I did at Wildflower. I don’t know if it was being
disoriented and rushed to get to the start but I just was not feeling like I
had power in my stroke. It just didn’t feel like my day. I reached the boat
ramp and for me there is nothing like getting your feet back on solid ground.</div>
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<b>S</b><b>WIM TIME: 49:58</b></div>
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<b>THE BIKE </b></div>
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<a href="http://1.bp.blogspot.com/-faP_0hnFgbs/T_UQNtT6qeI/AAAAAAAAAUw/JgCu4jCbnLY/s1600/600620_842504372679_1851652317_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-faP_0hnFgbs/T_UQNtT6qeI/AAAAAAAAAUw/JgCu4jCbnLY/s320/600620_842504372679_1851652317_n.jpg" width="212" /></a>With two transitions you have to take your wetsuit and other
swim gear and shove it in to a bag that the race volunteers will transport to
the race finish for you. Once I did that I was on my bike and out on to my
favorite part of the triathlon course. The bike course wound around the
reservoir and the Morgan Hill area
and was very beautiful as we rode past small wineries in the area. It reminded
me a lot of Santiago and Live
Oak Canyon
in Orange County.
It also had more climbing than I thought it would have with some short but very
steep hills. I was still feeling a little disoriented by the swim. In a kind of
fog like state. Maybe it was fatigue from little sleep the night before. I
honestly have to say that I was not really enjoying my race and a lot of doubts
were creeping in to my head about triathlons, doing Ironman etc. After 12 miles
I hit a faster section of the course and started finding my rhythm. I passed a
number of racers including two who had passed me earlier. I originally wanted
to do a three hour bike leg and was on track at the halfway point of the course
but then came more hills and a slight headwind and I knew it was probably not
possible. Going by feel I didn’t really think I was having a good ride.
Sometimes a race is all about expectations that you place on yourself. It
shouldn’t be that way because so often it robs you of the joy of just
competing. As I pulled in to T2 I was determined to do a quick transition to a
strong run.</div>
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<b>BIKE TIME: 3:09:38</b></div>
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<b>THE RUN</b></div>
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I dismounted my bike and had to jog to the opposite end of
the transition where hopefully I would find my run gear I had placed in a
plastic bag for volunteers to ship from the reservoir to T2. I noticed there
were still bags at my rack, a good sign, but I had to pick up a couple of bags
before I found my bag. I should have marked it more clearly! I put my shoes on
and my running hat then started putting my bike helmet in my run gear bag…what
am I doing I’m losing time! Start running Greg! I told myself. I left
transition and started my 13.1 mile run. This transition is usually the hardest
for triathletes, going from the bike to running. It doesn’t matter if you’re a
beginner or a seasoned professional, it takes the legs some time to adapt to
this new demand you've placed on them. I usually don’t look at my GPS for the
first mile. I like to start my run by listening to my body and run accordingly.
On good days after my bike workout and I start my run, I feel good after a half
mile or so. On bad days…well, let’s just say I feel better but not good.
Waiting to look at my GPS at mile one either confirms I’m feeling better…my
expectation or sometimes I’m pleasantly surprised and find out I’m running
faster than I feel like I’m running. Does this make sense? My goal for the run
at this race was a 9:30 mile pace.
When I reached the mile 1 marker I looked at my GPS and was running at a 9:00 minute mile pace! Could this be one of
those days? I felt comfortable that I could easily maintain this pace. Then my
mind went back to Ironman Arizona
and how my first few miles of the marathon were at a 9:20 pace and how I later struggled to run under 12 minute
miles. Am I going to fast out of the gate? I decided to throw caution to the
wind. This is half a marathon and a training race. If I blow up and have to
walk later so be it! Now my race took on a whole new meaning to me. What was
disappointing was now thrilling. How fast can I run a half marathon after a 1.2
mile swim and 56 mile bike? At mile three I was over the euphoria of my fast
start and noticed a pain on the bottom of my left foot at the ball of my foot.
I’ve never had pain there before. What is this? I remembered that I sometimes
have a habit of throwing hex wrenches in my shoes just in case I need them on
the bike. Did one make its way in to my run shoe? I wanted to stop and take my
shoe off and check but I was now having the run of my life in a half iron
distance race. I kept telling myself, “I’m not about to stop!” “I can just gut
it out!” So I kept going. The pain not getting worse but not going away either.
I still managed to keep my pace up and my confidence kept building that I was
on my way to my best 13.1 miles in a triathlon. As my run came down to the
final miles I remembered I wanted to dedicate my final mile to a friend
suffering from Alzheimer’s, Betty Wakeling. This last mile brought such joy and
clarity to this race that seemed mentally challenging for me at times. What a
blessing to race for Betty and so many others and of course the memories of my
uncle. As I ran that final mile and crossed the finish line not only had I PR’d
(Personal Record) my run but I also set a PR for a Half Ironman distance race! </div>
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<b>RUN TIME: 1:55:18</b></div>
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<b>OVERALL TIME 6:04:56</b></div>
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<b>POST RACE</b></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Times,"Times New Roman",serif;">"Iron Cuz" with Guy and Rob</span></td></tr>
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When I reflect back on this race, how I performed and then compare it to my training data, it not a surprise how each discipline played out on the race course. I feel I'm a little behind in my swim training. My bike is on target and I've been working very hard on my running. Although I'm confident at this distance I was reminded many times during the race just how hard the sport of triathlon is.</div>
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Regarding my left foot...after a post race hug from my wife and family I couldn't wait to get my left shoe off to see what was going on. The answer...no wrenches in my shoe...it was a sharp rock I stepped on getting out of the water from the swim. It almost took me down. Liz saw it but I had forgotten about it until after the race. </div>
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During this trip I did have the blessing of being reunited in a sense with relatives in NorCal that I haven't seen in years. I also heard stories of days long gone by of my uncle, father and cousin Harry in Colorado.</div>
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On the drive home from the race we didn't stop at any of the local wineries but we did stop in Gilroy, the "Garlic Capitol of the World" to have some famous garlic ice cream!</div>
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<span style="font-family: Arial,Helvetica,sans-serif;">Lastly, Thank you Lord for the blessing of this healthy body and thank you for your grace allowing me to use it in a way that I pray is pleasing to you.</span></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com1tag:blogger.com,1999:blog-2296676930727163475.post-66611151787315575902012-05-28T21:30:00.000-07:002012-07-04T21:12:53.245-07:00WILDFLOWER LONG COURSE RACE REPORT<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial,Helvetica,sans-serif;">I decided to put this race on my calendar this year because of its reputation of being one of the toughest half iron distance races around. The U.S. Championship course will be much more difficult than Ironman Arizona and I wanted to compete in this race to get a feel for where I'm at in my training and where my weaknesses are. Some say the Wildflower long course is nearly as difficult as a full Ironman. The 56 mile bike has 5,345 feet of elevation gain and the 13.1 mile run has over 2,000 feet of elevation gain. In comparison the U.S. Ironman Championship course will have 3,900 feet of elevation gain in its 112 miles and 2,100 feet of elevation gain for its 26.2 mile run. As you can see the Wildflower course is not for someone who doesn't like hills.</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">The carrot for this race was chasing my wife Liz's course time of 6:35:43. Looking at her splits I felt I could beat her swim and bike times. The key would be gaining enough of an advantage in those disciplines to beat her run time of 2:10:27 which I was fairly confident I could do based on my recent training.</span> <br />
<span style="font-family: Arial,Helvetica,sans-serif;">Before I get in to my race report let me tell you that the Wildflower Triathlon is a must attend event. The venue is beautiful, the race celebrating its 30th anniversary is very well organized. It totally lives up to its reputation as the Woodstock of triathlons with over 30,000 people attending, live music, excellent food vendors with reasonable prices, tri related sports vendors and even activities for children. Nearly everyone camps or brings an RV. Even some of the Pros have been known to sleep in a tent during the weekend. It's the perfect place for a beginner or serious triathlete to race and if you bring the entire family and they will all be guaranteed a good time. The only time you may be disappointed with is your finishing time if you under estimate the difficulty of this course.</span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;">THE SWIM 1.2 Miles</span></div>
<span style="font-family: Arial,Helvetica,sans-serif;">First off, let me tell you that Lake San Antonio has the best tasting water I've ever swam in...and did I mention warm? </span><span style="font-family: Arial,Helvetica,sans-serif;">This is only my 9<sup>th</sup> triathlon and only my second in the past 18 months. Although I’m more confident than I used to be, I still get butterflies. I told my wife Liz when I stop getting nervous about triathlons, that’s when I need to start doing something else. After setting up my transition I walked down to the boat ramp to prepare for my wave start. The lake was calm and peaceful with the exception of the athletes who had already started swimming.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"> It looked like the perfect morning on Lake San Antonio. After the wave started ahead of us we all had a chance to get in to the water for a quick swim before our start. The water was a comfortable 68 degrees and with the warm sun on a black wet suit it felt refreshing to get in to the lake. Back on the boat ramp we all waited for our wave start. As usual I hang toward the back of our group to stay out of the “real” swimmers way. The gun sounded and I casually stroll in to the water knowing I'm one of the slowest in the group. As I started my swim aiming for the first buoy of the rectangular course I was feeling calm and started my slow and steady stroke. At the first buoy I noticed that I was still with other swimmers in my wave and there were actually a number of people behind me. This is good! Right turn and I seemed to be sighting well as I swam a perfect line parallel to the shore. I was still getting hit and kicked occasionally by a few swimmers, another good sign that I'm at least hanging with others. Feeling more confident than ever during a swim I started pushing my pace and noticed I was catching stragglers from the wave in front. To me this was a great feeling and just boosted my confidence to swim harder. As I made my way around the final buoy I noticed I had taken a bad line and was now about 100 meters off line from what everyone else was swimming. In my haste to swim harder I sighted poorly. Lesson learned. I corrected and was in a nice groove when about 200 meters from the boat ramp my left calf cramped. Not bad but enough I had to stop, stretch it out and then swim timidly to the finish. I got out of the water looked at my watch and was so happy. I just had my fastest 1.2 mile swim and that was with a cramp and bad sighting.</span> <br />
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<span style="font-family: Arial;">Liz's Time: 54:19</span></div>
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<span style="font-family: Arial;">Goal Time: 45:00</span></div>
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<span style="font-family: Arial;">Actual Time: 44:01</span></div>
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<span style="font-family: Arial;">THE BIKE 56 Miles</span></div>
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<span style="font-family: Arial;">Having ridden the bike course a few years ago I know what to expect. The course has over 5,000 feet of elevation gain with the hardest climbs called "Nasty Grade" coming at mile 42. </span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Still smiling leaving T1</span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Climbing out of transition</span></td></tr>
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<span style="font-family: Arial;">This climb is nearly five miles long with pitches of 10-12%. The course can also at times be very windy. I had a painfully slow T1 as I struggled with socks and forgot my sunglasses. It was very frustrating because I know I needed quick transitions to beat Liz's time. I finally got on the bike and left transition. You get warmed up really quick on the bike because the lake is surrounded by hills as you climb a one mile 6-7% hill once you leave transition. The first 20 miles of the course are rolling hills in to a head wind. It's not too tough but some of the hills are steep enough that you can't really settle in to your aero position. As I rode this section I actually had a few guys pass me on the bike that were in my age group. Instead of being disappointed I actually had to smile. For once I was not one of the slowest swimmers. I did pass others myself who were faster swimmers than me which always adds motivation but on this day I noticed I just didn't have that "snap" in my legs that I usually do in a race. Sometimes unfortunately your best days are training days but I'm guessing it was because I didn't really taper for this event. After 20 miles you make a right turn and the course is relatively flat for the next 21 miles and the wind seemed more favorable. I was able to settle in and push the pace. I wanted to take advantage</span></div>
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<span style="font-family: Arial;">of this part of the course as much as possible. After 41 miles you make a left turn and start the climb of "Nasty Grade". This climb is tough. It comes late in the course, it's hot and when you think you've reached the top in a cruel twist you make a right turn and climb more. With a compact crank I was climbing in my 34x25 and feeling good. I still didn't have the optimum cadence to save my legs but I was passing a lot of riders who were trying to push bigger gears or were just plain tired. The road was congested with riders sometimes four across trying to go around other riders. A little frustrating because it messed with my rhythm. I would have to either slow down slightly or</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif;">Infamous Wildflower "Energizer Bunny"</span></td></tr>
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<span style="font-family: Arial;"> use extra energy to go around people. Many were stopping and walking as well. At the top is the famous "Energizer Bunny" banging on his drum and joining him was a man with a big gray beard and dark wig dressed in a beautiful long red sequined dress. I shouted out to him "You're a sight for sore eyes!" because I knew I was at the top. He yelled back "Your eyes must be pretty sore!" which made me laugh. The hardest part of the bike course was over and now I had a long fast decent and the final nine miles back to transition which by the way has more rolling hills. As I rode back I realized my bike split was going to be very close to Liz's bike split in fact I was calculating I might not beat it which gave me added energy at the end of a tough bike course. Doing a self assessment as I rode the final two miles to transition I realized my legs felt spent from the bike. What does my run look like at this point? As I crossed the timing mat at the end of the bike I looked at my watch and I had beat Liz's time but by only a minute give or take a few seconds. I was still ahead of her on time but now I had to face the run and I only had about eight minutes in the bank. That meant I had to run roughly a 2:18:00 Half Marathon on a very hilly course to beat her, something I thought I could do. as I left T2 I glanced at my reminder of who I'm racing for and started the run.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">"Ron and Betty"</td></tr>
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<span style="font-family: Arial;">Liz's Time: 3:22:06</span></div>
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<span style="font-family: Arial;">Goal Time: 3:15:00</span></div>
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<span style="font-family: Arial;">Actual Time 3:21:22</span></div>
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<span style="font-family: Arial;">THE RUN 13.1 Miles</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Must go faster than guy in pink!</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;">I headed out of transition and actually felt pretty good. It was now 85 degrees and I just wanted to run easy to get my legs under me. The first two mile are basically flat on a paved road then you turn right on to a wooded trail. Then I hit the first hill. The kind of hill when you're mountain biking you shift to a "granny gear" and keep your weight forward so you can keep pedaling. The short steep hills kept coming and at mile four my heart started racing and I was reduced to a walk. I hate to admit this but I started thinking about what it would be like to DNF (Did Not Finish) and how I could actually do that at our campsite because the run course went right by it. In fact post race we talked to a woman who actually stopped at her RV on the run course, went in, took a cold shower, changed clothes and then finished the race! It was that kind of day for some of us. After mile five you run down a treacherously steep hill in to a beautiful meadow that from above looked flat but is a long gradual uphill where you then parallel the main road leading in to the campground. My planned DNF spot at 7.5 miles. The problem is you run in to the campground and there are </span><br />
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<a href="http://2.bp.blogspot.com/-eV-LLAmNNW4/T8Q9IH1SDJI/AAAAAAAAASw/Pg5XxFjgQPQ/s1600/Wildflower+028.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-eV-LLAmNNW4/T8Q9IH1SDJI/AAAAAAAAASw/Pg5XxFjgQPQ/s200/Wildflower+028.jpg" width="200" /></a><span style="font-family: Arial,Helvetica,sans-serif;">literally hundreds if not thousands of people cheering and encouraging you on. I can't DNF here... too embarrassing...so I kept pushing on. If you're wondering why I'm smiling in the picture its because of the slight downhill and all of the people cheering me on. I was not feeling that great. In fact there is very little shade in the last six miles of the run and with the temperatures now in the high 80's instead of running the apex of turns to save distance and time I would run off on a tangent that would take me to the most if any shade. By this time I figure I'm past the most difficult part of the course and I need to just finish. At mile nine the course drops down in to the famous "pit" which is a 6% mile run down hill that you have to turn around and run a mile back up. I resorted to mostly walking up out of the pit. I wasn't the only one. Almost everyone was walking. Once you're at mile 11 it's fairly flat with a steep mile run down Lynch Hill to the finish line. </span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">As I approached the finish line the race announcer not only called out my name but did a shout out to the Alzheimer's Association and how I and other athletes at this event were racing for a greater cause. Hearing the announcer say this at the finish helped put my race in to perspective.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Liz's Time: 2:10:27</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Goal Time: 2:08:00</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Actual Time: 2:33:53</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Liz Overall: 6:35:43</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Greg Overall: 6:52:36</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">This race was very humbling for me. I ran my slowest half marathon ever and although I've been doing hill work nothing prepared me for the hills I faced on this course. This was a good reality check for me as I look towards the difficult run course at the Ironman U.S. Championship race in New York. One of the important positive takeaways from Wildflower...I visited the "Pain Cave". I stayed for a while and then I came out of the cave to finish. As hard as it is to spend time in the "Pain Cave", when you emerge, you're mentally and physically stronger for the next time it calls to you to enter.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">POST RACE</span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-T-cHOg3w4SQ/T8RO2ou1ZtI/AAAAAAAAAUA/YF8mHVC_zNo/s1600/Jesse+N+Liz.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-T-cHOg3w4SQ/T8RO2ou1ZtI/AAAAAAAAAUA/YF8mHVC_zNo/s200/Jesse+N+Liz.JPG" width="149" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liz with Jesse Thomas</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Liz and Heather Gollinic</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;">Liz and I had an awesome weekend. I'm so blessed to have a wife who not only supports me during my races but is an amazing endurance athlete in her own right. We had a wonderful Wildflower weekend. Some of the highlights were attending a Fellowship of Christian Athletes prayer service where Pro Ironman Heather Gollinick gave her testimony. We also had a chance to hear former Wildflower Champions speak including Ironman World Champion Chris McCormick and current Wildflower champion Jesse Thomas. After cheering on Sunday for all of the Olympic distance athletes including "Macca" we called it a day and headed home...but not before stopping at one of Paso Robles finest wineries called "Mondo" to do some wine tasting. It was a great way to cap off a hard fought Wildflower weekend!</span><br />
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<tr><td class="tr-caption" style="text-align: center;">This is a real smile not a race smile</td></tr>
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<br /></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com2tag:blogger.com,1999:blog-2296676930727163475.post-29634272795917143592011-12-01T18:07:00.000-08:002011-12-01T18:07:49.826-08:00WHY ANOTHER IRONMAN?<div style="font-family: Arial, Helvetica, sans-serif;">There is no doubt competing in an Ironman can be self serving. The months of dedication and commitment to training doesn't exactly make it an instant gratification kind of thing, but the structure you have to commit to with the goal of training up your body to complete this event can take it's toll on your family, job and social life if you're not careful. For me justification comes by making my Ironman about something bigger than just me. For 2012 that something is raising money for the Alzheimer's Association and dedicating this Ironman to my uncle Ron Clarke and others who suffer from this disease. And to all of the family and caregivers who need support, strength and patience assisting loved ones.</div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><i><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Uncle Ron. Christmas 2010</span></i></td></tr>
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After Ironman Arizona I had no doubt that I would do another Ironman some day. It was easily one of the greatest experiences of my life. I just didn't plan for it to be in 2012. When WTC announced they would hold an inaugural Ironman U.S. Championship in New York City I had thoughts that it would be an amazing experience to race in New York but doing an Ironman in 2012 was just not something my wife and I planned on in 2012. A few months later I received an e-mail that the Ironman organization (WTC) was partnering with several charities and non profits for the Ironman U.S. Championship. One of the organizations was the Alzheimer's Association. I immediately thought of my uncle and how I could race for him. The Alzheimer's Association required that I submit an application to them telling them why I should be selected to race on their team, my experience in fundraising and my race resume. If selected I would be given an entry in to the race, coaching and clothing. I really didn't think I had a chance of being selected. Three weeks later I received an e-mail. I was sitting in Starbucks with my wife Liz..."Oh no...Ohh my gosh" What's wrong? she asked. I read the e-mail to her. "Congratulations, you've been selected to participate in the Ironman U.S. Championship with Athletes to End Alzheimer's team"</div><br />
<span style="font-family: Arial, Helvetica, sans-serif;">My requirement for being on the team is to raise $5,000.00 in support of the Alzheimer's Association. I know raising $5,000.00 seems like a daunting task but I'm trusting in God and feel led by Him to begin this new journey.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Please help those who are suffering by making a tax deductible contribution to the Alzheimer's Association. Just click on the button above.</span><br />
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<span style="font-family: Arial;">Check back or subscribe to my blog and follow me on this Ironman journey that takes me to the Big Apple as I race for others battling Alzheimer's. </span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com1tag:blogger.com,1999:blog-2296676930727163475.post-3142053862153555662011-10-30T21:42:00.000-07:002011-10-31T11:55:27.874-07:00UNDER CONTRUCTION! - A new look and a new journey.<span style="font-family: Verdana, sans-serif;">It's been some time since I've posted on my blog. It's now under reconstruction as I start a new journey that takes me to New York City for the first time while raising money to fight the battle against a horrible disease called Alzheimer's. </span><br />
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<span style="font-family: Verdana, sans-serif;">I didn't do a single triathlon in 2011. Not due to any health issues or the experience I had finishing my first Ironman, but because I was focused on another endurance event I participated in called Race Across America or RAAM.</span><br />
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<span style="font-family: Verdana, sans-serif;">Check back for updates on my next journey as I prepare for the Ironman U.S. Championship in New York with the goal of raising $5,000 for the Alzheimer's Association.</span><br />
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</span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-68611667746148864862011-01-26T21:19:00.000-08:002011-03-12T19:09:53.656-08:00HOMES OF HOPE HOUSE BUILD<div class="headword" style="font-family: Arial,Helvetica,sans-serif;"><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-fGET-1uXKlk/TWXrQ0lSORI/AAAAAAAAAJ0/3pRtJN0oHYs/s1600/P1040266.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/-fGET-1uXKlk/TWXrQ0lSORI/AAAAAAAAAJ0/3pRtJN0oHYs/s200/P1040266.JPG" width="200" /></a></div><h2 style="font-weight: normal;"><span style="font-size: small;">prov·i·dence - "The doctrine of divine providence, therefore had reference to that preservation, care and government which God exercises over all things He has created, in order that they may accomplish the ends for which they were created." ISBE</span></h2></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; float: left; margin-bottom: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-lmqpLbWq3e8/TWXofxAFv7I/AAAAAAAAAJQ/9jY-BET-7F8/s1600/P1040287.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-lmqpLbWq3e8/TWXofxAFv7I/AAAAAAAAAJQ/9jY-BET-7F8/s200/P1040287.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alejandro, Aracelis, Hernan</td></tr>
</tbody></table> <span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">I can't help but look back to the night of October 11th 2008 in Kona Hawaii where the dream of doing an Ironman began and how it would all culminate in the building of a house for a wonderful family in Mexico this past weekend. When I started my Ironman journey it was important to me that it wasn't just self serving or that this whole idea of becoming an "Ironman" didn't take precedence over family, ministry, or friends. I will never forget the words of my counselor/teacher Ron Davis, "Greg, what makes you think God can't use this Ironman for his glory?" As it turns out God did use it in the most amazing way. Thanks to the generous donations of my supporters I raised nearly $4,000.00 through the Janus Ironman Charity Challenge to build a home for a family that was so deserving. This family, Alejandro, Aracelis and their son Hernan operate an orphanage for over 30 children in Tijuana including 18 infants and toddlers three of which have special needs. This family lived at the orphanage which meant they had no time for themselves. They were so grateful to have a place of refuge where they can now re-energize themselves for the daily struggles of running an orphanage in Baja Mexico. This also frees up space so the orphanage can take in more children. It was such a privilege to build a home for this family who makes sacrifices daily to meet the basic needs of little ones who are were not seeing those needs being met. Some of these children have been abandoned by their mother or father, some are children born to a drug addicted mother, others have seen their father leave and the mother forced to finding work can no longer care for her child or children. It's all a bit overwhelming to hear from Aracelis about the struggles and anger that these children are trying to cope with and escape.</span><br />
<div class="separator" style="clear: both; text-align: center;"></div><div style="font-family: Arial,Helvetica,sans-serif;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Zdvy-EOAN34/TWXprDHBkBI/AAAAAAAAAJg/qdZuH7GNo7c/s1600/P1040182.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://3.bp.blogspot.com/-Zdvy-EOAN34/TWXprDHBkBI/AAAAAAAAAJg/qdZuH7GNo7c/s200/P1040182.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Raising the wall</td></tr>
</tbody></table><span style="font-size: small;">The house build itself was nothing short of </span><span style="font-size: small;">miraculous.Unlike previous years of rain, this year we had perfect build weather with sunny skies and temps. in the low 70's. We also had a very strong team with plenty of building experience. </span><span style="font-size: small;">It didn't hurt having kids from the orphanage help with the painting! </span><span style="font-size: small;">With God's grace we finished building the home by noon on Sunday. Amazing!</span><span style="font-size: small;"> I have to say that without a doubt this was the nicest house we have ever built.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><br />
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<tr><td class="tr-caption" style="text-align: center;">If you want to build like an Ironman you've got to eat like one!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Hernan and Aracelis</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ptQj4GoJJAg/TWXqmWsu3SI/AAAAAAAAAJs/qDYFxtrVOGY/s1600/P1040232.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://2.bp.blogspot.com/-ptQj4GoJJAg/TWXqmWsu3SI/AAAAAAAAAJs/qDYFxtrVOGY/s200/P1040232.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hernan and his amigos</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-OMI4SFh6ZjE/TWXqS5bFzeI/AAAAAAAAAJo/XqE3py0TJ74/s1600/P1040219.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-OMI4SFh6ZjE/TWXqS5bFzeI/AAAAAAAAAJo/XqE3py0TJ74/s200/P1040219.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Truss this!</td></tr>
</tbody></table><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">To my generous sponsors, I want you to know that Alejandro and Aracelis are so deserving of your gift and they so appreciate what you have sacrificed for them. </span><span style="font-size: small;">They are so loving, so caring and willing to give of themselves every day for the well being of the orphans.</span><span style="font-size: small;"> Through your support of this family you have helped indirectly to make the lives of each and every orphan that they care for</span><span style="font-size: small;"> just a little better. </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-SeiVmOMPB7I/TWXq8wscr0I/AAAAAAAAAJw/SLb0eQBhk94/s1600/P1040253.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://3.bp.blogspot.com/-SeiVmOMPB7I/TWXq8wscr0I/AAAAAAAAAJw/SLb0eQBhk94/s200/P1040253.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You want it cut in centimeters?</td></tr>
</tbody></table><span style="font-size: small;">Thank you for supporting my Ironman Homes of Hope quest and impacting the lives of so many in such a wonderful way. This wonderful journey and God's providence in all things has touched me so deeply and forever changed me...I hope you feel the same. To use the words of Aracelis and Alejandro, "</span><span style="font-size: small;">Que Dios bendiga sus vida grandemente" "</span><span class="" id="result_box" lang="en" style="font-size: small;"><span class="hps" title="Click for alternate translations">May </span><span class="" title="Click for alternate translations">God</span> <span class="hps" title="Click for alternate translations">bless</span> <span class="hps" title="Click for alternate translations">your</span> <span class="hps" title="Click for alternate translations">life greatly"</span></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Ml5Ry8NCMFg/TWXsirIW3SI/AAAAAAAAAKE/iGu1REXt0cQ/s1600/P1040285.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://4.bp.blogspot.com/-Ml5Ry8NCMFg/TWXsirIW3SI/AAAAAAAAAKE/iGu1REXt0cQ/s200/P1040285.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Team</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-ewUg3NNBeO4/TWXr1R9n--I/AAAAAAAAAJ8/vJelixeVaHc/s1600/P1040272.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://3.bp.blogspot.com/-ewUg3NNBeO4/TWXr1R9n--I/AAAAAAAAAJ8/vJelixeVaHc/s200/P1040272.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New bedroom</td></tr>
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<tr><td style="text-align: center;"><a href="https://lh4.googleusercontent.com/-NHmCvy0WG-U/TWmqMQQx2GI/AAAAAAAAAKM/eiwZeCGdczQ/s1600/P1040126.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://lh4.googleusercontent.com/-NHmCvy0WG-U/TWmqMQQx2GI/AAAAAAAAAKM/eiwZeCGdczQ/s200/P1040126.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kids helping paint</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Qnipz1UrMMA/TWXrlF6vAkI/AAAAAAAAAJ4/xEWqUAE0zp0/s1600/P1040269.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://3.bp.blogspot.com/-Qnipz1UrMMA/TWXrlF6vAkI/AAAAAAAAAJ4/xEWqUAE0zp0/s200/P1040269.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dining room table </td></tr>
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<span class="" id="result_box" lang="en" style="font-size: small;"><span class="hps" title="Click for alternate translations">I want to share some unedited video with all of you. These are two very powerful clips that you must watch. One is the dedication of the house with Aracelis and Alejandro thanking us. The other is an interview with Aracelis asking her about the orphanage. The last video was taken at the orphanage with the infants. Please watch and enjoy the videos below. </span></span><br />
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<div style="text-align: left;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/N-8CrUpz9Es?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/N-8CrUpz9Es?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
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<object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/wZyRbQRNRkw?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/wZyRbQRNRkw?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
<object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/ekJ4yYQAWAM?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ekJ4yYQAWAM?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com1tag:blogger.com,1999:blog-2296676930727163475.post-49921699167377112832010-12-19T18:14:00.000-08:002011-01-04T15:52:41.950-08:00IRONMAN RECOVERY<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TQ7xm6bF-oI/AAAAAAAAAJE/iDmelquzMjY/s1600/beach.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="223" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TQ7xm6bF-oI/AAAAAAAAAJE/iDmelquzMjY/s400/beach.jpg" width="400" /></a></td></tr>
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</tbody></table><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;"> <span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>"The highest reward for a person's toil is not what they get for it, but what they become by it."</b></span></span></div><div style="font-family: Arial, Helvetica, sans-serif;"><br />
</div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">It's hard to believe that four weeks have passed since I finished my first Ironman.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">I wanted to document for anyone doing an Ironman what the recovery process looked like for </span><span style="font-size: small;">me these past four weeks. This is probably a boring post unless you're considering an Ironman but I wanted to share my experience and hopefully help another "Ironman Rookie". Most of what I did was recommend by coaches and athletes with the exception of my morning after bike ride. While most recommend a swim or walking the day after an Ironman, for me an easy bike ride is the best recovery activity. I believe that because of my bike the morning after Ironman I had minimal stiffness during the 5 1/2 hour drive home. Oh and if you have compression socks or compression tights...use them! I recommend as do others with more experience than me that you resist beginning any hard training until at least three weeks after your Ironman finish.</span><br />
<span style="font-size: small;">BTW - If you are wondering why I haven't done any recovery swims...you haven't been reading my blog! :-) </span></div><div style="font-family: Arial, Helvetica, sans-serif;"><br />
<span style="font-size: small;"><b>Immediately after you cross the finish line and get your picture taken I strongly recommend the following:</b></span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><b>1. Keep walking for 15 to 20 minutes. Don't sit down or lay down...unless you must. (If you have to lay down be sure to elevate your legs.)</b></span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">After my finish line picture I did laps for 15 minutes around the food and massage tent to keep things from locking up I started feeling light headed like I might faint. I finally sat down for fear I would faint. My wife grabbed a coke for me and once I drank it I felt much better. I 'm sure my blood sugar was depleted. I saw countless people coming in after me exhibiting the same symptoms. Some were transported. For me the coke seemed to do the trick and brought me back to life.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><b>2. After you have cooled down walking get some food and drink.</b></span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">The cold coke I drank made me shiver uncontrollably even with my space blanket so next I grabbed cup after cup of hot chicken broth before I moved on to french fries, and then pizza.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><b>3. Get your massage.</b></span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Don't pass up on your free message. This may be the most important part of your recovery. I felt a little embarrassed because I know I reeked horribly.<b><br />
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</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"> <b>WEEK 1</b></span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">MONDAY The day after Ironman - After getting a solid eight hours of sleep I woke up this morning determined to get in my short recovery bike ride of maybe 10 miles. As soon as I stood up out of bed and tried to </span><span style="font-size: small;">walk every muscle and tendon below my waist begin to seize. My wife gave me a worried look thinking I was going to fall over. I took a quick inventory, my achilles that had bothered me all thru training did not want to function. Both knees that I have had few problems with were stiff and sore. My right hip and IT band were sore and stiff. I somehow managed to hobble to the coffee maker knowing that a cup of coffee often cures all that ails. As long as I kept moving things seemed to get better. I manged to get in a nine mile bike at a 13 MPH pace. I felt pretty good except for the very sore knees when I stood on the pedals to start at an intersection.. I received some strange looks by other athletes as I was riding by them at our hotel. I'm sure they figured I DNF'd since that would be the only reason someone would be on their bike today. After a shower I put on my compression socks for the drive home. My wife drove the first half back to SoCal while I napped and then I felt so good I drove the second half home. We did stop twice to stretch and do some walking. My feeling is the bike did me good especially before the long drive. I was stiff but moving well all day.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">TUESDAY - Today there is no doubt I've been hit with a severe cold including night sweats last night. I did walk 1.5 miles to keep loose and get some green tea. The walk felt good and I was moving almost normally with the exception of getting out of bed in the morning. I'm pounding down OJ and vitamins hoping to get better. It's obvious that this illness is a result of my depleted body. I've been thru this before after a Half Ironman.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">WEDNESDAY - I'm feeling terrible today. Not because I did an Ironman three days ago but </span><span style="font-size: small;">because of this cold virus. My body is actually feeling pretty good with free range of movement. I'm just tired. If it wasn't for being sick I would have done a very short easy ride today. Instead I went grocery shopping for 45 minutes and was exhausted.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">THURSDAY - Can we cancel Thanksgiving? Total rest day today and thank God for my awesome cousin Eric and his wife Tammy who prepared most of the meal today.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">FRIDAY - Finally feeling better. Walked 1.5 miles today with my daughter to get green tea. My body is wanting physical activity which is a good sign. The only thing bothering me is my calf that cramped on race day.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">SATURDAY - Did an easy small chain ring spin for 13 miles today. My right calf is still tight. and my legs were unusually tired for such an easy ride. Still fighting a cold. I'm not sure if my body is tired form the Ironman the cold or both.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: small;">WEEK 2</span></b></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">TUESDAY - Today I did my 18 mile bike training route that includes a 1.5 mile 5% percent grade. Even though I felt great I only averaged 15 MPH on a course that I usually average 18-19 MPH on.</span><span style="font-size: small;"> When I returned home I still had a tiredness that seemed incongruent with the workout I just did. This is typical at this stage of recovery from an Ironman.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">SATURDAY - My wife and I did a 16 mile ride today with some speed...only because my wife likes to race me! For the first time I felt like I had some speed on the bike two weeks after Ironman. I actually felt energized after this ride like I normally would but I can feel my body is still not ready for a hard workout.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">SUNDAY - Two weeks to the day after Ironman Arizona I did my first run. Many coaches say this is the earliest you should run after an Ironman and it should be easy and short. I originally planned on doing seven miles but decided to change my route to make it four miles and I'm glad I did. My legs felt great and I intentionally ran an easy pace (9:20 min. mi.) but after my "easy" run my legs felt tired the rest of the day.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><br />
</div><div style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: small;">WEEK 3</span></b></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">MON. - THURS. - I decided to take a no workout approach to these days. I'm mostly over the cold virus I've been battling and I'm feeling rested. I thought about doing a workout or two but it's cold and dark and I figure my body can use the rest to fully recover from the virus. Besides I'm enjoying the idea of relaxing at home at night without the pressure of trying to fit in a prescribed workout after work.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">FRIDAY - Did my second Post Ironman run of four miles while staying below 75% of my MHR. I ran a 9:02 pace and felt great. I wanted to run faster but figured I would save energy for tomorrows bike.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">SATURDAY - Today I did my first "race pace" group ride post Ironman of 41 miles. I was a little nervous to test my legs on this ride because it is known as a very fast and tough ride at times. </span><span style="font-size: small;">During the flat sprint section of the ride I had a hard time staying on a wheel once it got to 30 MPH but overall I rode surprisingly well. I couldn't stay with the leaders but I didn't get dropped either. I feel like I could resume normal training on the bike at this point.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">SUNDAY - I did what was supposed to be an easy 4 mile run with my wife Liz but as it turned out the last two miles my HR was up to 85% as we ran a 8 minute mile. When I told her my goal was to keep my HR below 75% she just smiled and said she was letting me set the pace...hmmm. This was the first time since IMAZ training that I've worked out for three consecutive days. It was a hard run but I felt good with no pain of any kind.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><br />
<b>WEEK 4</b></span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">This should be the week that my body is fully recovered from Ironman. As you can see I've done very little as far as workouts go. Most of it is I just felt the need for rest but it's also the end of the year and the off season for bike racing as well as triathlons so I'm not really motivated to push myself.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">MON. - WEDS. - No work out scheduled</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">THURSDAY - Today I did my 18 mile bike training route that includes a 1.5 mile 5% percent grade. After averaging 15MPH in week two I averaged 17 MPH this time. My legs are recovered and coming back.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"> SUNDAY - It's been raining since Friday so no bike for me and I'm not motivated to get on the trainer so I did a 5 mile run in the rain. My legs felt good and although I can tell my fitness is down, I pushed the pace a little and ending up running the same pace as last Sunday with my wife at a lower HR. I felt no residual soreness or effects from Ironman Arizona and if it were spring time I would be going back in to full training mode.</span></div><div style="font-family: Arial, Helvetica, sans-serif;"><br />
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</span></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-18889583049293903802010-11-24T20:45:00.000-08:002010-11-29T10:08:17.069-08:00IRONMAN ARIZONA (IMAZ) RACE REPORT - THE SWIM<div><b><i>"O My child, give Me your heart, for out of it issues life. My hand is upon you, and I will keep you in all places wherever you go. I am your God, and I am your Father, and I will care for you and provide for you according to all that you need. I will be at your side, ready to help you whenever you call on Me. I am not unmindful of your needs, and My concern is for you."</i></b></div> <span style="font-family: Arial,Helvetica,sans-serif; font-size: small;"> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Thank you to my Lord and Savior Jesus Christ. All things come from you. Thank you to all of my friends, family, and the church body for praying and supporting me. My wife Liz, you are such an incredible woman taking such good care of me and supporting me throughout this entire Ironman journey. I'm so blessed to have you. Thierry, your words of encouragement and excitement touched my heart.</span><br />
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<div style="font-family: Arial,Helvetica,sans-serif;"><b><span style="font-size: small;">PRE-RACE</span></b></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">My alarm woke me up from a deep sleep at 4:15AM. It was time to get out of bed and try to pour down as many calories as I could stand before race start. I would be burning around 1,100 calories in the swim alone (based on my swim time) so I needed to eat as much as possible in the morning knowing I will never be able to make up the calorie deficit during Ironman.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Breakfast consisted of:</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1 Bowl of oatmeal 260</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1 toasted wheat bagel 280</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1 bowl of cottage cheese with blueberries mixed in. 275</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">1 bottle of Hammer Nutrition Perpetuem. 270 (to drink during the drive to the race and in transition)</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO2raGUspLI/AAAAAAAAAIE/2A0I3Kpu45s/s1600/FlatTire.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO2raGUspLI/AAAAAAAAAIE/2A0I3Kpu45s/s200/FlatTire.JPG" width="200" /></a>We left our Hotel at 5:30AM and had zero traffic or parking problems which was a relief. I just had to drop off my special needs bags and put on my wetsuit. (My bike and other gear was dropped off Saturday)</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">I arrived at transition to find my front tire flat sending me in to a little panic. Fortunately the race support crew from Landis Cyclery fixed it in 5 minutes and I was good to go. </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><b><span style="font-size: small;">THE SWIM</span></b></div><div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"><span style="font-size: small;"><a href="http://4.bp.blogspot.com/_UOZqDgkyEpc/TO2q_sNuwgI/AAAAAAAAAIA/lqrK__56HVU/s1600/HOHTriSuit.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/_UOZqDgkyEpc/TO2q_sNuwgI/AAAAAAAAAIA/lqrK__56HVU/s200/HOHTriSuit.JPG" width="150" /></a></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO2qvAw2STI/AAAAAAAAAH8/CdZrLSXL2wQ/s1600/WetsuitOn.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO2qvAw2STI/AAAAAAAAAH8/CdZrLSXL2wQ/s200/WetsuitOn.JPG" width="150" /></a> </span><span style="font-size: small;">The longest swim I had ever done in training was 1.5 miles so I really did not know what to expect. Race morning water temperature was 60 degrees. I had talked to so many people and read so many blogs about suggested ways to start the IMAZ swim that it was now 30 minutes from race start and I still was not sure what I was going to do. IMAZ is a deep water start meaning you have to swim 100 yards to the start line and tread water until the cannon goes of at 7AM. Some told me wait as long as possible to get in the water otherwise you will freeze and waste energy before the race starts. Others said swim to the start early and sit on the bank of the lake, out of the water until the start. Others still said stay as far away from the bank as you can, its too crowded and you will swim a longer distance. If you've been reading my blog you know I hate the swim and struggle with it, especially in cold water. After a short prayer I put on my neoprene cap, my goggles and then my swim cap (to hold my goggles on if I get hit.). I decided to go in the water at 6:50AM that would give me 10 minutes to swim easy to the start and find a place to tread water. I figured 10 minutes wouldn't hurt me.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">At 6:45 I started slowly to the dock with hundreds of other athletes. I've never seen so many grown ups walk to the edge of the water like little kids and just stare, not willing to jump in. I was one. Finally a guy with a bull horn yells "Your going to miss your start! If you don't start jumping in I'm going to start pushing you in!" He looked like a man of his word so I jumped in. It hit me...the cold...I couldn't put my face in the water and swim normal because I was still </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/5y4jSf8_q4U?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/5y4jSf8_q4U?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">trying to catch my breath so I back stroked and clumsily thrashed my arms looking for a place to start. To my surprise I found it. A nice green kayak to hold on to. I was now positioned less than halfway back in the pack and toward the center of the lake. I had a good line to swim and I was resting my legs. Perfect! It also gave me a chance to take off my wool socks I wore in to the lake to keep my feet warm. With one minute to start, the Kayak had to go and I miraculously found a 12 foot open space of water with no one in it. The cannon fired and my swim started! I received some great advice from a veteran the day before the race. "Your going to be so amped up! When the race starts, swim slow, and then when you've done 2,000 meters swim even slower!" I started a nice easy pace and got hit and kicked while I hit and kicked others. After 500 meters it seemed calm and I was moving forward in the wake of nearly 2,300 swimmers. I was used to the water at this point and experienced none of the panic I've had in previous races. I developed a nice steady pace. The turn was a little further past the Rural Road bridge than I thought which surprised me. It started getting congested again as swimmers aimed for the turn buoy. I got hit a few times and decided to take a wider turn to avoid people. I turned left again and started swimming back toward the Mill street bridges, glanced at my watch again and saw that with only a few hundred meters to go I was on pace to beat my goal time, something I've never done before in a triathlon. I pushed my pace and when I did my right calf cramped severely. I was in agony and could not swim. I flipped on my back and tried to back stroke while I stretched my leg out. It finally felt better and I was able to swim to the stairs to get pulled out of the water. As I stood up on the stairs the cramp hit me again and I had to just stand there and stretch it out. Finally I walked up the stairs and over the timing mat. My swim was officially over.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><b><span style="font-size: small;">GOAL TIME 1:44:00</span></b></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>ACTUAL TIME 1:38:39</b> </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/TN_FvotXUPs?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/TN_FvotXUPs?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">I walked up to a wetsuit stripper and he had my suit down past my waste in no time. I sat on the ground and as he pulled my suit off of my legs my right calf cramped again. He tried to help me up but I could not move. Another volunteer came over and asked me where the cramp was and started kneading and massaging my calf to work it out. I'm not sure how much time elapsed but after some time I told him that I thought I could stand now. They both helped me up and I limped gingerly to get my bike bag. Despite my cramp it was an amazing swim for me and I felt strong and confident the entire time.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>1Peter 5:7 - </b>Thanks Pastor Matt Davis for the mini sermon you e-mailed to me.</span></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com1tag:blogger.com,1999:blog-2296676930727163475.post-44748789858074813652010-11-24T19:21:00.000-08:002010-11-24T20:11:51.906-08:00IRONMAN ARIZONA (IMAZ) RACE REPORT - THE BIKE<div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">With my calf issues coming out of the water I was already running behind in my Transition 1 time. On top of that my bike was mysteriously missing from the bike rack! Looking at this video it's pretty hilarious what happened but not so funny at the time. The race support staff call out your number on a bull horn to the bike transition crew. Then a crew member gets your bike and meets you at the transition bike exit. The problem in my case is I did not run down the middle aisle to get my bike from the volunteer, I turned right when I entered transition and ran down the outer perimeter to where my bike was racked. Who knew someone was getting my bike for me?? This video says it all.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">T1 GOAL TIME 10:00</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">T1 ACTUAL TIME 14:58</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/B6uW6fbQpsA?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/B6uW6fbQpsA?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Now that I have my bike, it's off to do my favorite part of a triathlon. As I headed out on Beeline HWY to do my first of three 37 mile loops I noticed three things, 1. My calf was still bothering me, 2. My stomach did not feel great, and 3. There were going to be challenging weather conditions. These are common things that can happen during an Ironman. You can plan and train for this grueling event but all of the planning and training doesn't help you for race day unknowns. On the first half of my first loop I was averaging 18.7 MPH and trying to keep my effort steady and under control. I was on target at this early point in the race. I reached the turnaround and the ride back to Tempe is a slight downhill so I was confident now in my bike time. As I rode back towards Tempe the winds, rain and even occasional hail started. But the toughest part was the wind. As I fought the wind on the way back I saw my average speed slipping downward. After one loop my average speed was 17.2 and I knew unless the weather changed my bike time goal and my sub 13 hour Ironman was out the window. The second loop was worse with gusts up to 25 MPH and no place to hide. I saw numerous racers drafting which is not allowed in Ironman races. One of them had an Ironman tattoo. "You call yourself an Ironman sucking wheel?!" As bad as I wanted to suck wheel myself I was not going to taint my first Ironman. At least my stomach was feeling better and my calf was not seizing up on me. My wife was volunteering at one of the bike aid stations so I pulled in to say hi and use the potty.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/VWtHNKr4VoU?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/VWtHNKr4VoU?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object> </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">At this point in the race I knew I couldn't make my bike goal time and I have to admit I was a little mentally defeated. I had a great swim and now the part of the race I enjoy the most was not fun. The unrelenting wind was just beating me down. If you ask most bike racers or triathletes if they prefer wind or hills, most will say hills. They have a beginning and an end. The wind just keeps coming at you. I had to keep pushing on and oddly enough I was looking forward to the run. My biggest concern now...how would my calf react to the run?</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">I want to thank the IMAZ volunteers at the bike aid stations. It was cold, windy and rainy and they always were pleasant helpful and had a smile. Amazing!</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">GOAL BIKE TIME 6:20:00</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">ACTUAL BIKE TIME 6:54:34</span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-35310897916547168762010-11-24T17:11:00.000-08:002010-11-29T10:18:15.673-08:00IRONMAN ARIZONA (IMAZ) RACE REPORT - THE RUN<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO3xG2HxF3I/AAAAAAAAAIc/8vsXRynfess/s1600/WifeNSign.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO3xG2HxF3I/AAAAAAAAAIc/8vsXRynfess/s200/WifeNSign.JPG" width="150" /></a></div><br />
<div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">The bike course was so brutal I was happy to get back to transition and begin my run. At this point I wasn't too concerned about my transition time. I wanted to make sure that my feet were fully prepared. This meant putting Body Glide between every toe and on every inch of my foot before putting on my compression socks. This would be my first marathon and I didn't want to take any chances of developing blisters or hot spots on my feet. I left transition and started the final leg of my Ironman journey. The IMAZ run course is also three loops which makes it spectator friendly. It's so awesome to be running and have hundreds of people cheering for you and ringing cow bells. Fired up from the cheering and happy to be off of my wind battered bike I started my run feeling great. A woman caught me and saying "great pace" and we started running together. I looked at my GPS and the first four miles were all sub 10 minute miles including a 9:19 and a 9:36. I know nothing about running marathons, but my wife who runs them regularly has always cautioned me about running to fast at the beginning. With my goal pace being 10:29 minute miles I decided to let my new running friend go and slow down my pace. I was feeling great and God had answered my prayer..."please Lord,don't let my calf be a problem on the run."</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/rE7Pzl402qY?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/rE7Pzl402qY?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Things were going well as you can see by this video and I thought if I cant meet my bike goal, I can meet my run goal! I really wanted to run a sub 5 hour marathon on my first attempt at a marathon. At 10 miles in to the run I was on track towards my goal time of 4:35:00.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/akGiJNZ5Pyc?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/akGiJNZ5Pyc?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><span style="font-size: small;"> </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Then as I reached the 13 mile mark, the longest distance I've actually raced before, my mile splits started slipping. I still felt pretty good but I was slowing and I was having a hard time keeping my pace up and I was losing motivation to keep my pace up. That's were the mind games start. "I'm not meeting my overall time so I will just slow down" or "Even if I walk the rest of the way I would still cross the finish line before the cutoff" You can see in this series of videos how my run was gradually coming apart at the seams.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
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</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/s73uTPa1TNg?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/s73uTPa1TNg?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">At mile 20 I had now hit the wall. I was now running over 12 minute miles. I tried drinking coke, had a GU with double caffeine but nothing helped me to run faster. I never walk during runs except to take on water at an aid station. I walk just long enough (10 - 12 feet) to drink my cup and then keep running. At this point I was walking as I got to the aid station, drinking my cup, and then walking until the very last trash can to throw my cup away and then start running again. I kept justifying this as a way I could still meet my personal standards of never walking on a run except to take on water.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/cs-DWchQQfs?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/cs-DWchQQfs?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">This is where you really begin to understand what it takes to become an Ironman. I began to think about all of the people who</span><span style="font-size: small;"> had so generously given to Homes of Hope and all of the prayers of supporters, friends, and family and I was asking God during this most difficult time..."Lord please hear their prayers and give me strength to finish" Then I heard an announcer at one of the run aid stations say "If you want to finish under 14 hours you better keep running!" I managed to pick up my pace and started calculating the distance and miles splits and realized if I picked it up I could finish under 14 hours and I could still do a sub 5 hour marathon! I kept praying and focusing and as I reached mile 25 I knew I could do this. I went from a 13:29 mile at mile 23 to a 10:26 mile at mile 26. I want to thank all of you who were praying for me those final miles. I could not have finished strong without you!</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">As I finished my last lap and turned left to run my final meters I started to think about what my finish would look like and how I would react. I've had many visions of it in training. I wanted to be sure I honored God as I crossed the line and often thought I would drop to my knees after crossing the line. As I reached the final stretch and saw the grandstands with hundreds of people cheering I was overcome with joy and wanted to share my joy with every person who was witnessing my finish. As I crossed the line I pointed to the sky and was just so thankful that our loving and merciful God had allowed me to take this journey and finish it as strong as I did.</span><br />
<span style="font-size: small;">GOAL RUN TIME 4:35:00</span><br />
<span style="font-size: small;">ACTUAL RUN TIME 4:56:57</span><br />
<span style="font-size: small;"><b>OVERALL TIME 13:57:51</b></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Verdana,Helvetica,Arial;"><span style="font-size: 12px;"><br />
</span></span></div><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/NzMQDRCZX0s?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NzMQDRCZX0s?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com1tag:blogger.com,1999:blog-2296676930727163475.post-11589102195849855722010-11-20T17:27:00.000-08:002010-11-24T21:09:49.377-08:00SATURDAY UPDATE (The day before race day)<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">Today I slept until 9AM. Liz got up early to go to a volunteer orientation. She will be volunteering at bike aid #1 for a three hour shift. This will also allow her to gain access to all areas of the transition to support me if necessary and of course take photos.</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">After a small breakfast of a bagel and banana I headed out to do my final training prep of a 8 mile bike and a 1.2 mile run. Just enough to get the blood flowing and the body ready for tomorrow's effort. I felt great today and had to hold back on both the bike and my short run.</span><br />
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<a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO3ruUZo5kI/AAAAAAAAAII/sETOF8CFKeg/s1600/TransitionBags.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TO3ruUZo5kI/AAAAAAAAAII/sETOF8CFKeg/s200/TransitionBags.JPG" width="200" /></a><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">With my mini workout complete I now had to start organizing my gear for the race. This to me is one of the challenging aspects of doing a tri. You have to make sure you have equipment for three separate events. Ironman helps organize this for you by providing you with five large plastic bags with drawstring that you place your number on and put your gear in. You have a Morning Clothes Bag, Bike Bag, Bike Special Needs Bag, Run Bag, and Run Special Needs Bag. The special needs bags are your "emergency bags" that are available to you once, halfway thru the bike or run course. In those bags you put, nutrition, medications, clothing, tubes, CO2, whatever you think you may need out on the course. I have a checklist for each bag but it's still a little stressful. You don't want to forget something like shoes, sunglasses. </span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TO3r77XCb9I/AAAAAAAAAIM/8QMJIAEKQYY/s1600/GregNSister.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TO3r77XCb9I/AAAAAAAAAIM/8QMJIAEKQYY/s200/GregNSister.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Greg and the IronSister</td></tr>
</tbody></table><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TO3vBHkOJFI/AAAAAAAAAIY/wiLOg_iK-Vs/s1600/BagDrop1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TO3vBHkOJFI/AAAAAAAAAIY/wiLOg_iK-Vs/s200/BagDrop1.JPG" width="200" /></a><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">With this task done I was off to transition to check in my bike and bags. Because I'm an athlete who did the Janus Charity Challenge fundraiser I received a preferred bike slot in transition right next to the Pro athletes. My bike is racked near Sister Madonna Bouder who is 80 years young and has participated in over 40 Ironman competitions. In fact they had to make an 80+ race category just for her. Of course I introduced myself and shared with her the Homes of Hope ministry and my verse 1 Cor 6:20 and when I told her this is my first Ironman she got so excited and gave me a hug and had this advice for me..."God's will never takes you where God's grace isn't sufficient for you" What an amazing woman. I was so humbled and inspired. Her number is 96 if your interested to see how she does.</span><br />
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<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">Today I was reading my devotional and wanted to share part of it with you. It seemed so appropriate for tomorrow and this entire Ironman journey...</span><br />
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</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> Behold, as the lilies of the field, and as the grass, so your life is</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> but for a </span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">season.</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> Yes, though you flourish in health, yet your time is short. </span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">You</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> have no sure</span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> promise of tomorrow.</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> Therefore live each day as though it were your last.</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"></span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> <i>Seize each opportunity</i>, knowing that it may be the last.</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> For it is certainly true that no situation presents itself twice the</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> same. The </span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">opportunities of today are not those of tomorrow.</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> Do not live as though they might be repeated.</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> Do not fail to enter every open door, or be held back by a</span><br />
<span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> feeling of </span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">unreadiness. I Myself am your preparation.</span><br />
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<span class="Apple-style-span" style="color: #252525; line-height: 18px;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">Here are my goal times. I honestly don't know what to expect. I feel my times are reasonable, especially my bike split. Talking with so many Ironman veterans I'm told every race will have it's own personal challenges that you can never predict. With the weather forecast calling for rain tomorrow that adds just another challenge to Sunday's adventure. I know that our Heavenly Father and your prayers will sustain me thru the day. Thank you for offering them and your support!</span></span><br />
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</span></div><div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: 0.0001pt;"><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">Swim 2.4 Miles </span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">1:44:00</span></span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #252525;"></span></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: 0.0001pt;"><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">Bike 112 Miles </span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">6:20:00</span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> 17.7 MPH Avg.</span></span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #252525;"></span></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: 0.0001pt;"><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">Run 26.2 Miles </span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">4:35:00</span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> </span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">10:29</span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"> Min. Mile Pace</span></span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #252525;"></span></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: 0.0001pt;"><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">T1 :10</span></span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #252525;"></span></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: 0.0001pt;"><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">T2 :09</span></span><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;"><span style="color: #252525;"></span></span></div><div class="MsoNormal" style="line-height: 13.5pt; margin-bottom: 0.0001pt;"><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">TOTAL </span></span><span style="color: black;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif;">12:58:00</span></span><span style="color: #252525; font-family: Arial; font-size: 12pt;"></span></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com2tag:blogger.com,1999:blog-2296676930727163475.post-14256472161032508572010-11-19T21:53:00.000-08:002010-11-24T21:04:36.514-08:00IRONMAN FRIDAY REPORT<a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TO3suIG4K4I/AAAAAAAAAIQ/K9PfSA7sJPE/s1600/Numbering.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TO3suIG4K4I/AAAAAAAAAIQ/K9PfSA7sJPE/s200/Numbering.JPG" width="200" /></a>Today with no workout planned Liz and I slept in and then headed to the Ironman expo and registration area so I could check in. There was a line of about 30 minutes but it was well organized and I had an opportunity to meet on of the featured athletes for this race, Craig Finkbeiner. Craig was diagnosed three years ago with a rare cancer that left him with a prognosis of certain death. He has been undergoing a steady treatment that has kept the cancer at bay. He is one of 25 test subjects for this study. He made the decision with the support of his doctors to suspend treatment so he could train for the dream and goal of completing an Ironman. It was so humbling and such an honor to meet Craig and to talk with him about his journey. Craig's number is 97. Please pray for him and check his times. it was a great moment to pass the time in line. Then it was off to body marking so I don't have to worry about it race day. This year they did the numbers the same way they do the pro athletes. With large styrofoam block numbers dipped in black ink, pressed on, blow dried and then powdered. While it may look cool to be numbered like a pro and for sure these numbers will not come off any time soon, it was a much slower process and I had to stand in line for an hour. I look like a cool Ironman, but standing in long lines two days before the race is a little disconcerting.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TOdxNa5fvSI/AAAAAAAAAH4/IOjGvfD-05U/s1600/ironprayer.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="160" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TOdxNa5fvSI/AAAAAAAAAH4/IOjGvfD-05U/s320/ironprayer.jpg" width="320" /></a></div>Next we went to Ironprayer, which is worship, testimonials, and message for Ironman athletes. We had a great time singing worship songs and listening to the testimonial of a man who, after going into cardiac arrest in an emergency room due to a drug overdose, came to Christ and found a new addiction: Ironman. He's now an 8-time Ironman finisher.<br />
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Then it was off to the Welcome Banquet, featuring the youngest (18) and oldest (80) female athletes at Ironman Arizona. After hearing other Ironman athletes speak, and eating lots of pasta and chicken breasts, we were given course instructions and rules for the race.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/_UOZqDgkyEpc/TO3tiC1B12I/AAAAAAAAAIU/Rja4jJtGhvg/s1600/P1030655.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://4.bp.blogspot.com/_UOZqDgkyEpc/TO3tiC1B12I/AAAAAAAAAIU/Rja4jJtGhvg/s200/P1030655.JPG" width="200" /></a></div>We also went to a pro athlete Q&A session. If you haven't heard, Ironman Arizona has an all-star professional field, second only to the Kona World Championship race. Chrissie Wellington, who is arguably the best female athlete of any type in the world, is here. So is Chris Lieto, who could probably place in the top 10 in a Tour de France time trial, and is the fastest triathlete on the bike in the world. It's awesome to think that I'll be on the course at the same time these athletes are on the course, only they'll be finishing their last lap on the bike while I'm doing my second lap.<br />
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Some people have said that you shouldn't go to all of the Ironman events because it takes too much strength out of you before the race. But if you're a first time Ironman participant, I recommend you go to everything and experience all that is Ironman! The camaraderie and easy friendships that develop during time at the expo is worth it all.Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-50172737908821144122010-11-19T14:37:00.001-08:002010-11-19T21:53:49.139-08:00IRONMAN THURSDAY REPORTThe drive here to Tempe went smooth with little or no traffic. Liz and I got checked in to our room and went out for a short 10 mile bike. I'm feeling so good now and being here has certainly heightened my excitement. The ride was a semi hammer session and it was hard for me to hold back hitting speeds at times of 27MPH.<br />
We finished the ride and after a quick shower we headed to our first Ironman experience. A private party hosted by TriSports for their preferred customers doing Ironman Arizona. I did't know what to expect or how "private" this party would be but I have to tell you that TriSports made us both feel like elite athletes. We were treated to an all you can eat buffet an open bar, and free schwag not to mention a chance to meet Samantha McGlone defending IMAZ champion and former world 70.3 champion. Matt Long a NYFD 9/11 survivor who is also an Ironman and Mike Riley the voice of Ironman. This was at a small gathering of maybe 50 people. We ate and made new friends with some athletes from Philadelphia and had a great time. I'm proud to say that I was the last person still going to the buffet line and eating which should not be a surprise to any friends reading this. Thank you to Seaton and Debbie owners of TriSport for your hospitality.Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-88590899812026994772010-11-17T22:56:00.000-08:002010-11-17T23:03:34.410-08:00HOW TO BEAT THE BLUES<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr style="font-family: Arial,Helvetica,sans-serif;"><td style="text-align: center;"><span style="font-size: small;"><a href="http://4.bp.blogspot.com/_UOZqDgkyEpc/TOTGek73_ZI/AAAAAAAAAH0/IKAFu2lkWPw/s1600/indoor+pool.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="98" src="http://4.bp.blogspot.com/_UOZqDgkyEpc/TOTGek73_ZI/AAAAAAAAAH0/IKAFu2lkWPw/s400/indoor+pool.jpg" width="400" /></a></span></td></tr>
<tr style="font-family: Arial,Helvetica,sans-serif;"><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">I hope I don't see this place for awhile</span></td></tr>
</tbody></table><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">After a couple of days of struggling and feeling horrible I'm happy to say I'm back on track. How do you cure the taper blues? Two days of hard but short workouts at two venues I don't plan on seeing for awhile. Then put your fast race wheels on your bike! </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Tuesday was another drag day of still feeling like I was caught in a fog. I got home and my scheduled workout was a 10 mile bike followed by a 5.5 mile run...whatever. I did get some inspiration form a Homes of Hope donation to my website that evening and thought if people are donating to my cause, I need to get off by butt and train! Getting out on the bike with my </span><span style="font-size: small;">aero </span><span style="font-size: small;">race wheels got me fired up. Before I knew it I was hammering down the road at 26MPH in my aero bars. After four days of having the blues I was feeling like an Ironman again. The run went just as well running my first "warmup" mile off the bike at an 8:27 pace. I had to tell myself to slow down as I'm on taper heart rate restriction. That night I went to bed starting to feel confident in my training again.</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/_UOZqDgkyEpc/TOTGLvc3JzI/AAAAAAAAAHw/PfHeQX47Agg/s1600/Foothill+track.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/_UOZqDgkyEpc/TOTGLvc3JzI/AAAAAAAAAHw/PfHeQX47Agg/s320/Foothill+track.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">I have a love hate relationship with the track.</span></td></tr>
</tbody></table><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Wednesday for me was a 2,000 yard swim in the morning and a short track workout of :30 min. in the evening doing intervals of 400 and 100 meters. I've been swimming twice a week now for almost a year and I still do not look forward to going to the pool and swimming. Today was different. This is my last workout before Ironman. The last time I stare at the black lined tile going back and forth lap after lap with only an occasional random band aid floating along the bottom to break up the monotony. You can find plenty of motivation driving to your last swim workout...it's like visiting the orthodontist for the last time.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">My track workout later was incredible. I love the track and I hate the track. I love it because it's flat, you can run faster, meet interesting people and its different from my 14 mile long slogs. I hate it because my track workout is about speed and pushing your speed to its limits with the idea that you will eventually get faster if you don't throw up first. Usually I feel tired at the track after my morning swim but today was different. I was running 400 and 100 meter hard intervals like it was nothing. It didn't hurt that I had some high school cross country boys on the track racing me a few times while they were supposed to be cooling down from their workout.</span></div><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Tonight my confidence in my training is renewed and tomorrow I'm off to Arizona!</span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-78768330936130969162010-11-14T22:52:00.000-08:002010-11-15T13:25:40.504-08:00THE IRONMAN TAPER BLUES<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TOGSH1ZT5GI/AAAAAAAAAHs/JNsEkhc6U9M/s1600/blues.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" px="true" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TOGSH1ZT5GI/AAAAAAAAAHs/JNsEkhc6U9M/s1600/blues.jpg" /></a></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Tapering is the practice of reducing or tapering off, exercise in the days just before an important competition.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Today I'm one week away from my first Ironman and I feel crappy. My final long ride on Friday was more difficult than I planned and I never felt strong during the ride. My easy taper run on Sunday (1 hour at a 9:00 min mile pace) was easy but I felt sluggish and uninspired. Not to mention my right knee was hurting and my right knee never hurts. What's strange about these symptoms is that this is how I'm supposed to feel. This is part of the tapering process for an Ironman. This is what happens when your body adjusts and repairs itself after being pushed thru huge amounts of training volume. I've never tapered for an Ironman before but I've talked to experienced Ironman athletes and they tell me not to worry, that this is normal. I never would have guessed when I started this journey that at some point my weekend of an 80 mile bike followed by a 6 mile run or a 14 mile run on Sunday would begin to feel "good". I certainly wouldn't have guessed that doing a mere 50 mile bike and no run on Saturday followed by a 7 mile easy run on Sunday would make me feel "bad". My new "normal" is now feeling crappy because I haven't trained as much...strange.</span></div><br />
<strong><span style="font-family: Arial, Helvetica, sans-serif;">Common Taper Symptoms</span></strong><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">•At the beginning of the taper, some athletes say they feel more tired than when they were putting in long training hours. For those who are tapering their volume over several weeks, this feeling leads to a temptation to resume higher volume. Resist the temptation; it'll pay off on race day. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">•When tapering for a key race, many athletes feel flat and fatigued during the final workouts, wondering how they'll ever make it through the event. This feeling can sometimes cause athletes to test themselves on the actual race course or distance to be sure they can make it. This is what I call fear-based training—and giving into this feeling can harm your performance. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">•As the taper continues, many athletes notice (or more likely their family and friends notice first) that they're slightly grouchy—OK, some athletes are more than just a little grumpy. Often, family and friends will urge the athlete to put in more hours, in desperate hope of extinguishing the foul mood. Take their comments and observations to heart and lighten-up. Apologize for any over-the-edge behaviors and educate your family and friends about the tapering process. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">•Roughly half the athletes I work with begin to notice little aches and pains they never noticed before the taper period. The pains show up for no apparent reason. In fact, these pains were nonexistent during the high-volume training phase, making it tempting to resume longer training hours. If aches and pains emerge, resist the urge to increase training volume. </span><br />
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</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•Some athletes may feel slightly blue or depressed the week before the race. Others feel they have so much energy they'll go nuts if they don't work out. Don't act on either of these feelings—just let them pass.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">•Within one or two days of the race, most athletes feel good. They're typically ready to race and are anxious to race—immediately! This feeling is exactly what you want, and why you've tapered your training volume. Unfortunately, the feeling comes late in the taper process and it takes a leap of faith if you've never experienced the feeling of racing with a rested body.</span><br />
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</span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-65286395029780679742010-11-08T18:41:00.000-08:002010-11-08T18:41:23.101-08:00HOMES OF HOPE<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/_UOZqDgkyEpc/TM8clCgXrOI/AAAAAAAAAHc/kk0tX_NTBT0/s1600/P1000241.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" nx="true" src="http://2.bp.blogspot.com/_UOZqDgkyEpc/TM8clCgXrOI/AAAAAAAAAHc/kk0tX_NTBT0/s200/P1000241.JPG" width="150" /></a></div> <span style="font-family: Arial, Helvetica, sans-serif;">I've posted about my Ironman training but I haven't posted about why I'm doing an Ironman. Sure I want to experience the personal achievement of finishing an Ironman, but there is a ministry that I have had the privilege to serve with for the past four years that has touched my heart. It's called Homes of Hope. Homes of Hope is a non-profit organization that builds homes for impoverished peoples of Mexico and Jamaica. My goal is to raise enough money to build a home for a family that is currently living in what I like to call a "garage door shack" with a dirt floor. If you feel led to do so, please sponsor me as I try complete my first Ironman with the goal of raising $5,100.00. Just click on the tab above which will direct you to my donation page.</span><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TM8cqZ-8cBI/AAAAAAAAAHg/OhMewAUqzo0/s1600/P1000199.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="150" nx="true" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TM8cqZ-8cBI/AAAAAAAAAHg/OhMewAUqzo0/s200/P1000199.JPG" width="200" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">I love Mexico. As I child and teenager I made many trips to Baja with my Grandparents and Father mostly to go fishing and SCUBA diving. What attracts me to Mexico is the simplicity of life. I'm not talking about life in the big cities of Tijuana or Ensenada, but life in the suburbs or "colonias" as they are called in Mexico. There you know all of your neighbors and they are your close friends because you rely on each other for support and help. Parents work extremely hard to earn maybe $200 a week. Going to the store takes planning because you don't have a car. Life is hard but they are proud to have saved enough money to buy a small piece of land that they can call their own. A little girl is happy to be playing with a doll, her only doll, that has one arm missing. Her brother plays with a soccer ball that doesn't hold air very well. They will never go to Disneyland or have a Wii or a Facebook account, but they have a simple joy and laughter that you don't see with kids here in Orange County. When I'm in Mexico spending time with these families, I feel like I've forgotten what's important in life. I've become so entrenched in the worldly desires of life and culture in Orange County that I've forgotten how blessed I am to be able to take a hot shower for as long as I want or to simply flush a toilet. Why when I'm in my comfortable home using a computer to download my favorite music and transfer it on to my IPod or when I DVR my favorite TVshow because I'm going out to dinner to eat sushi...why do I often feel like my life is boring and I need more?</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TM8cucX1IaI/AAAAAAAAAHk/auvPMIs36LI/s1600/P1000232.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="150" nx="true" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TM8cucX1IaI/AAAAAAAAAHk/auvPMIs36LI/s200/P1000232.JPG" width="200" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Going to Mexico and working side by side with a family to build them a simple home has brought all of these questions and many more to the for front of my life. Why has God given me so much and yet I spend most of my time squandering what he has given me to satisfy my own desires instead of using it to make a difference in the lives of other people? I'm not sure that I know the answer to this. I'm not saying that we shouldn't enjoy what God has given us and there is certainly nothing wrong with going out to eat sushi (unless you just don't like it).</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">Homes of Hope has allowed me to gain a different perspective of life and the lives of others who I would not have otherwise had any care or concern for. Working side by side with a family you have just met to make a dream come true for them has been one of the most incredible experiences in my life. An overwhelming feeling of joy, love, and sadness always accompanies these projects. Joy when you see how radically you have changed the life of a family. Love expressed to you from the family for what you you have done for them</span><a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TM8cxh1k1dI/AAAAAAAAAHo/eIFLpxpyCGw/s1600/P1000246.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="150" nx="true" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TM8cxh1k1dI/AAAAAAAAAHo/eIFLpxpyCGw/s200/P1000246.JPG" width="200" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;"> and sadness when you have to leave them behind because you have formed this unspeakable bond between one another.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">I want to thank all of you who have sponsored me and contributed </span><span style="font-family: Arial, Helvetica, sans-serif;">to Homes of Hope and I encourage each and every one of you to invite radical change in to your lives. From a life of succumbing to the desires of what culture and the world tells me I need leaving me empty, to a perspective of I've been given so much, how can I make a difference in </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">the lives of others that will truly leave a lasting legacy for generations. </span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">As Jackie Robinson once said, "A life is not important except in the impact it has on other lives"</span></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-5622849215548543662010-10-23T22:22:00.001-07:002010-10-25T18:01:02.660-07:00HOW TO RECOVER FROM A HALF IRONMAN?<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TMPDOSrvxUI/AAAAAAAAAHY/W7JpUqKeOwA/s1600/Del+Taco.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TMPDOSrvxUI/AAAAAAAAAHY/W7JpUqKeOwA/s400/Del+Taco.jpg" width="400" /></a></div><span style="font-family: Arial, Helvetica, sans-serif;">I'm a big believer in active recovery the day after a race. You would think that after swimming 1.2 miles, riding 56 miles and running 13.1 miles the last thing you would want to do is get on your bike the next day and go for ride, but I've found that a nice easy ride the day after an event helps to flush the legs out and keeps you from being stiff the next few days. My wife Liz and I both had Monday off after my Half Ironman and we decided to ride a course that has been on our to do list for some time. The ride is mostly flat around the streets of Irvine, CA where we then get on to a bike path that winds thru the city and conveniently passes a Del Taco right next to the path. Our route would take us 18.6 miles with a lunch stop at Del Taco.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">With my metabolism still on overdrive from the day before, I placed the following order including a Coke. ( I rarely drink soda)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Double Del Cheeseburger 560 Calories</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Deluxe Combo Burrito 570 Calories</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Small Fries 270</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Small Coke 250</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">TOTAL 1,650 Calories</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I'm an Ironman Rookie who is learning things as I go and I'm sure this meal is not a wise choice for recovery and continued training, however I've been in the "zone" and focused for five months now. Once in awhile I need to step outside of the discipline of becoming an Ironman, eating wheat pasta, brown rice, fish, chicken and vegetables. I need to celebrate that even if I don't become an Ironman, at this moment in my life I can eat nearly 2,000 calories of fast food for lunch without any guilt what so ever.</span><br />
<span style="font-family: Arial;"><span style="color: red;"><strong><span style="color: black;">Yo Quiero</span> Del <span style="color: #bf9000;">Taco</span>!</strong></span></span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-56160356815227908762010-10-20T23:09:00.000-07:002010-10-20T23:09:58.507-07:00ARMOR UP!<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TL_PkpvUbeI/AAAAAAAAAHU/G6NBitPuNdg/s1600/Ironman+fanmade3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TL_PkpvUbeI/AAAAAAAAAHU/G6NBitPuNdg/s400/Ironman+fanmade3.jpg" width="400" /></a></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">I just made it thru my most difficult week of training and the last of the huge weekend workouts. And what did that weekend look like? On Saturday it was a 97 mile bike ride followed by a 6 mile run. Sunday was my last "Bike Sandwich", 16 miles of running and 18 miles on the bike. From this point until Ironman Arizona my training weeks will be easier. Just getting to this point in my training seems like a huge accomplishment. The hardest work is done. My armor is up. Now its just a matter of honing that armor for three weeks and then two weeks of taper. The week of work was tough coming off of a Half Ironman race and in to a tough week of training. I have to admit I feel a little over trained right now but this week is a recovery week with a lighter workload. </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">I want to thank all of you who have been so supportive of me giving me constant encouragement that helps me to push through the harder times. </span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />
</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Here are last weeks numbers...I'm glad that's over!</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">MONDAY - Easy recovery bike after Half Ironman 18.8 miles.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">TUESDAY - Brick. 37.2 mile bike then 6.2 mile run.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">WEDNESDAY - 1.2 mile swim. 5 mile tempo run.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">THURSDAY - Bike 18.4 miles.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">FRIDAY - 1.5 mile swim.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">SATURDAY - Brick. 97 mile bike then 6 mile run.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">SUNDAY - Bike Sandwich. 11 mile run, 18 mile bike, 5 mile run.</span></div><div style="font-family: Arial,Helvetica,sans-serif;"><br />
</div><div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><i>Put on the whole armor of God, that you may be able to stand against the schemes of the devil. </i></span></div><div style="font-family: Arial,Helvetica,sans-serif;"><i>Eph. 6:11</i></div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-73540867034721455512010-10-12T18:57:00.000-07:002010-10-13T15:05:30.865-07:00MAGIC MOUNTAIN MAN HALF IRONMAN RACE REPORT<div style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif; font-size: small;">Sitting at the computer two days later I'm still not recovered from the effort I left out on the roads of Castaic. My wife after it was all over asked me what was the best part of this race for me? My response, seeing my close friend and former training partner John Lau, his wife and family for the first time in six years!</span></div><div class="separator" style="clear: both; font-family: Arial,Helvetica,sans-serif; text-align: center;"><a href="http://3.bp.blogspot.com/_UOZqDgkyEpc/TLTwU4NC2HI/AAAAAAAAAHQ/DhTGvjahtmo/s1600/Pre-Race.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/_UOZqDgkyEpc/TLTwU4NC2HI/AAAAAAAAAHQ/DhTGvjahtmo/s320/Pre-Race.jpg" width="240" /></a></div><span style="font-family: Arial,Helvetica,sans-serif;">Although this is only my 6th triathlon, this might have been the hardest one day event I've ever done. The bike course was epic with not a single flat section on the entire course and 80% of the Long Course participants riding straight up road bikes with one guy opting for a mountain bike with narrow road tires. Seeing riders get off their bikes to walk was not uncommon. Throw in the 94 degree weather and you have a real test of what you can endure and that's before running 13.1 miles. This picture of me may have been my last smile for the day as I prepped my transition area before the race.</span><br />
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<div style="font-family: Arial,Helvetica,sans-serif;">THE SWIM - Lake Castaic was calm and compared to my other open water swims warm with a 68 degree temperature. I had none of the nervousness I usually have before the swim and felt confident with my training. The gun sounded I went in the water behind most of the other racers since I'm slow and there is no reason to make others go around me. Two hundred meters in I noticed I was with the main group and that's when it hit me, I cant breath, my wetsuit is too tight, panic, I went out to fast? Something felt wrong and I thought I might have to abandon. I have no idea why this happened other than the excitement got the best of me and I tried to swim beyond myself. As I always do in this situation I ask God to bail me out and calm me down. I got to the first buoy and finally settled in to my stroke. The panic was gone and I was making my usual smooth but slow progress. At the end of the swim I noticed I was taking a longer line to the beach than everyone else. Confused I asked one of the lifeguards if I'm supposed to go to the right our left of the last buoy? He told me right, everyone else went left. Oh well, a longer swim is better training right?</div><div style="font-family: Arial,Helvetica,sans-serif;">GOAL TIME :45:00</div><span style="font-family: Arial,Helvetica,sans-serif;">ACTUAL TIME :51:50</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">T1</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">GOAL TIME :7:00</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">ACTUAL TIME :5:25</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">THE BIKE - I knew going in to the race that this bike was tough. It was made tougher with the course change weeks before the race. The upside to the change was a single transition area. The downside was the course went from 5,600 feet of elevation gain to over 6,800 feet of elevation gain for 56 miles. I was smart enough to put my bike in the 39x21 gear at transition so I wouldn't look foolish falling over in a 53x21leaving transition to start a 7 mile climb with an average 5% grade. It felt great being on the bike even during a 7 mile climb as I was alternating standing and sitting and passing the faster swimmers. I always have to be careful and hold myself back when I first get on the bike because my instinct says "get a turtle on the bike and he can catch dolphins." One of my problems for this course is that this turtle has an ego that says I can ride any course in a 39x23. The reality is I would have been better served with a 39x25 set up or even a compact so I could be more efficient, saving my legs for the half marathon. How tough was this course? I spent I would say 65 to 70 percent of the bike in my 39x23 at times going 5 to 7 MPH. I averaged 13.7 MPH for the entire course! Brutal! In contrast at Ironman California 70.3 in March I averaged 18 MPH and triathletes were saying that course was tough! Despite the tough course my training was paying off as I passed and encouraged countless riders including a guy who got off his bike to go sit under a tree. Oh, and did I mention the heat? On the final climb of say 12% I approached five guys who all got off of their bikes to walk, one cramping and grabbing his leg. The final 7 miles was the screaming decent in to the transition area where my worried wife and friend stood fearing the worst for me since my goal time was 3:25 to 3:45 range.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">GOAL TIME 3:25:00</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">ACTUAL TIME 4:06:42</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">T2 </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">GOAL TIME :7:00</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">ACTUAL TIME :6:22 (Gotta run in my compression socks whatever the time penalty)</span><br />
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<div style="font-family: Arial,Helvetica,sans-serif;">THE RUN - I took a little longer in transition visiting with my wife and friend and sharing my bike experience. I felt tired but my hydration and nutrition were right on as I suffered no cramping or heat exhaustion at this point like others. I ran out of transition chasing a guy just in front of me to see if I could pace off of him. Always good for motivation. I looked down and my first mile was an 8:53 and the second a 9:11. It was going to be a good run. I passed the guy I was pacing off of at mile 3 as he was slowing to a jog and at mile 4 was thinking I'm going to PR for sure. I was running a 9:10 pace and my goal pace is 9:30...huge after that crazy bike course. I hit the one short but steep hill on the run course and it happens...my heart is racing at over 200 BPM. I'm losing power and energy, it's hot and I have no choice now but to slow down. Any chance of a PR is done. I see my wife LIz and I ask her to pray for me as I now struggle to run 10 minute miles. While this racing heart phenomenon I occasionally get is not life threatening, but it drains most of my energy leaving me fatigued. </div><div style="font-family: Arial,Helvetica,sans-serif;">Info on this condition can be found here: <a href="http://www.bobbyjulich.com/?p=46">http://www.bobbyjulich.com/?p=46 </a></div><div style="font-family: Arial,Helvetica,sans-serif;">With the high heat and heart rate all I could muster was a steady jog for the rest of the course running mile 12 at a 11:20 pace followed by a 9:44 for my final mile. Not exactly the way I envisioned finishing this race.</div><div style="font-family: Arial,Helvetica,sans-serif;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/7SEMWe7-YNw?hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/7SEMWe7-YNw?hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
GOAL TIME 2:05:00</div><div style="font-family: Arial,Helvetica,sans-serif;">ACTUAL TIME 2:12:20</div><br />
<span style="color: black; font-family: Arial,Helvetica,sans-serif;">GOAL RACE TIME 6:27:00<br />
ACTUAL RACE TIME 7:22:42</span><span style="font-family: Arial,Helvetica,sans-serif;"><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">RACE RECAP - So...lets look for the positives of my event...uhhh... I beat my predicted transition times! I finished 5th in my age group! What I did accomplish and learn is that my all liquid nutrition is working well even in 94 degree weather. Putting on my compression socks in T2 was easier. I used my GPS on the run for the first time in a race and have decided to use it for IMAZ on the run only. (Battery life is an issue). I've experienced a small taste of how tough a full Ironman will be and how things beyond your control (heart rate, weather) can impact your race goals. My biggest disappointment was my swim. To see my swim fears coming back in a race that was to be a final tuneup for Ironman is really disheartening. I swim this distance twice a week and see no improvement? The Ironman swim cut off for 2.4 miles is 2:20:00. Theoretically based on even this slow race swim I should be able to beat it, but it still plants a seed of doubt in my mind. Physically I don't get tired during the swim, I'm just not comfortable in the water and swim very slow. The bike was just a great workout and the run I'm not completely unhappy with considering the circumstances. I'm proud to have raced and finished this difficult Half Ironman and it was great preparation for my ultimate goal, Ironman Arizona.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"> I want to thank my Heavenly Father who strengthens me and because of His grace and mercy I'm able to do these things in hope that somehow I can encourage others and glorify God with my actions.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">I also would not be able to do this crazy training and racing without the support and encouragement of my wife Liz who brings me fresh bottles on long training days, prepares food for me and tells me how proud she is of me even when I fail to meet my personal goals.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Also a shout out to John and Ruby Lau. You guys were such a blessing this weekend, caring for us and feeding us ridiculous amounts of food. Thank you so much! John, I miss the long training rides we used to do together. Lets make it happen again!</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"> </span>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0tag:blogger.com,1999:blog-2296676930727163475.post-57012934315987951292010-10-07T21:15:00.000-07:002010-10-08T15:16:30.425-07:00MAGIC MOUNTAIN MAN TRIATHLON PRE RACE REPORT<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TK-WeRqwKDI/AAAAAAAAAG8/9J3_iHw6AZU/s1600/Castaic-078-park.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ex="true" height="77" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TK-WeRqwKDI/AAAAAAAAAG8/9J3_iHw6AZU/s400/Castaic-078-park.jpg" width="400" /></a></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">This Sunday I will be participating in the 2nd Edition of the Magic Mountain Man Triathlon at Castaic Lake California. My second Half Ironman. This race will give me a final opportunity to test my transition skills, nutrition strategy, and equipment in a race situation before Ironman Arizona (IMAZ). I will be returning to familiar grounds from my mountain bike racing days as this venue is also one of the race locations for the California State Championship Mountain Bike Series. I loved racing here then, and I’m hoping some of that positive thinking will cross over racing here as a triathlete.</span></div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://2.bp.blogspot.com/_UOZqDgkyEpc/TK-WvEMhkMI/AAAAAAAAAHI/Tlv3ICYlr2o/s1600/2010M3BikeCourse-LongCourse.gif" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" ex="true" height="400" src="http://2.bp.blogspot.com/_UOZqDgkyEpc/TK-WvEMhkMI/AAAAAAAAAHI/Tlv3ICYlr2o/s400/2010M3BikeCourse-LongCourse.gif" width="310" /></a><span style="font-family: Arial, Helvetica, sans-serif;">The 1.2 mile swim in lake Castaic will be my first mass start triathlon so it will be a good test of getting hit and kicked without panicking. The water is advertised as between 68-70 degrees so being cold is not an issue with a full wetsuit. I’m hoping to improve on my Half Ironman swim time.</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">The bike course will be very challenging with a total elevation gain of 6,800 feet for the 56 miles but cycling is my strength so my biggest concern is how this tough course will impact my run. To give you an idea of how tough it is, after the swim you jump on your bike and start a seven mile climb with an average grade of 5%! That should warm me up after the cold water!</span></div><span style="font-family: Arial, Helvetica, sans-serif;">The 13.1 mile run is mostly flat around the lake on asphalt with some dirt.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Some of my most important testing during this race will be my nutrition. I’ve been using a liquid nutrition formula from a company called Infinit (http://www.infinitnutrition.us). I’ve been testing this product in training (at the recommendation of other Ironmen) and it’s been working great without causing any gastro intestinal distress. To give you an example, I did a training ride last Saturday of 97 miles and the only nutrition I had was 5 bottles of Infinit which kept me hydrated and fueled for the entire ride. No gels, cliff bars or Double Doubles. I will also be using a special formulated nutrition mix for my run from Infinit.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Praise God for giving me the, health, strength, determination and perseverance to do this race. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are my goals for this weekend.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">SWIM - :45:00 (I know, still slow but it would be a PR!)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">T1 - :07:00 (I’m not using my compression socks on the bike. I will put them on in T2)</span><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://1.bp.blogspot.com/_UOZqDgkyEpc/TK-XEH76aBI/AAAAAAAAAHM/ILC9CzpXlk0/s1600/2010M3Swim-Run_Course-LongCourse.gif" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" ex="true" height="320" src="http://1.bp.blogspot.com/_UOZqDgkyEpc/TK-XEH76aBI/AAAAAAAAAHM/ILC9CzpXlk0/s320/2010M3Swim-Run_Course-LongCourse.gif" width="248" /></a><span style="font-family: Arial, Helvetica, sans-serif;">BIKE – 3:25:00 (Not sure about this one…really tough course!)</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">T2 - :05:00 (Put on compression socks and sunscreen)</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">RUN – 2:05:00 (This would be a PR…the tough bike and heat could keep this from happening)</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">TOTAL TIME 6:27:00</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">I would love to PR this race going under 6:25:57 which was my time at California Half Ironman in March. It would be amazing considering how tough this bike course is. I can’t wait to get on the run course because this is where I feel I’ve made my biggest improvements. What may kill my run in this race is the predicted 87 degree weather after a very tough bike course. Regardless of the outcome the real goal is to use this race as a training tool to finish Ironman Arizona! Please pray that my race will be accident and injury free!</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Greg Clarkehttp://www.blogger.com/profile/17306773128167783456noreply@blogger.com0