Wednesday, June 24, 2009

Couer D'Alene - A spectator's view

Well - Tom did it - he completed Ironman #5 and did this in astonishingly fast time - WAY TO GO!

Now - for the real scoop - what goes on behind the scenes and what is it like to be an IRON SUPPORTER!!

Kira, Conner, Parker, Grandpa Fred, Grandma Irine, and myself were all prepared for a long day - after all an Iron supporter day typically starts at 4:30 am (the time your Ironman is getting breakfast in your hotel room and attempting to be rather quiet but actually not accomplishing that goal) and goes until well past your Ironman's expiration in bed!

Tom and I arrived at the marking station at the bright and early hour of 5:30ish - the great news about the Couer D'Alene resort is that this takes a scant 5-7 minutes from your hotel room (one of the great advantages of paying the exorbitant rates at a nice but not exceptional hotel). Marking was painless (both figuratively and literally) and then on to ensure Tom had not overlooked any supplies etc the day before. All was well and so Tom bid me farewell and I went back to awake the troops!

Kira, Parker, and Conner were found nestled in their bed (yes - one King size bed for all three - Kira the boys thank you!) - a rude awakening and then off to see the start of the race - what transpires between 5:30 am and the start of the race at 7 am is that all of Couer D'Alene and all of the family and supporters of the roughly 2200 athletes arrive at the starting line - so when we returned there was no chance we would see the start but we did settle ourselves into a nice spot overlooking the water and waited to hear the start! Off go the racers and immediately Parker is looking for dad - how to identify him in a sea of 2200 athletes all in the same black/grey wetsuit attire - oh yes - the swim cap - typically colored by age group - this year not so typical - pink for women and white for men - well that narrows the field to roughly 1400 men! So Parker delights in thinking he has identified his dad - of course dad must be at the front as he is going to win the gold medal (he does every race!) - We watch the racers thinking how will we ever find Irine and Fred.....

So after about 30 minutes (because that is about as long as any human can hold a 4 year old still while standing on a step overlooking water in which the 4 year old is not able to stay afloat...) it is off to the transition area to see those speeedy swimmers get onto their bikes - this is where all the action is and the boys are excited to wave their sign, ring their cow bell, and generally hoot and holler (all allowable on race day!) - watching transition is great fun for adults who can see over the barrier - a greater challenge however for the shorter version of adults - Conner attempted to look through the vinyl webbing and Parker decided a perch atop mom's shoulders would suffice (for a while) - We saw Tom through transition and then attempted a rendevous with the Grandparents - attempted being the operative word because the difficulty of first hearing each other on the mobile phones while a race is on going and then navigating the barriers to actually get together proved too much for this clan - so.... we decided to divide and conquer - Grandpa Fred and Grandma Irine would conquer the quest for the almighty (by going to church) and we would conquer breakfast (by ordering room service at a ghastly fee!)

Next stop - see dad on the bike at the turn around - ring ring - it is Irine - where are you guys? After a quick few moments we realize that we are literally across the street from each other - incredible in this maze of people, bikes, and spectators - for the next while the Glynn clan watches and waits and then here comes Dad - way ahead of schedule - he looks strong and happy to be out of the swim and doing something he truly loves - crushing people on his bike - (eventually Tom passes over 1000 people on his bike - what a stud!). OK - now we have another 1.75 hours before we see him again - what to do? Food is always good so it is off for a bike to eat, some libations (for those of us old enough) - after food Irine graciously offers to watch the boys for a bit while we seek another round of Tom - Parker takes this opportunity to fuel up on Pringles and then digest them by sleeping (lucky Irinie - a peaceful sleeping Parker is always angelic - the awake Parker not so much!) - We manage to see Tom at the second bike turn around and then he is on the run - After a few high fives and bumps he takes off for a couple miles while we contemplate the next activity - SWIMMING - yes - this is always a good thing with Conner (who has grown gills in the past 2 months for those of you who have not seen him) - Irine and Fred catch some more US PGA activity while Kira, Conner, Parker and I head off for an indoor swim at the resort -

Now - for those of you who did not follow the weather by this time it has reached a low of about 60 degrees, the wind has picked up, and yes - it is raining....overall YUCK comes to mind - frankly this is typical of our most recent Ironman events so I am prepared for the YUCK factor - After swim, Fred, Kira and I watch some of the early finishers come in, order some more food for the troops and, after feeling cold enough and wet enough, return to collect any one who might be interested in seeing Tom finish - turns out everyone is up for this (so long as we timed it right and it happens within a 30 minute window...) - good thing Tom is like clock work on his bike and run - he makes it in under 11 hours - we are all thrilled - this means that most of the clan can go back to warm up and dry off and the rest of the troops (those charged with "clean up") will retrieve the Ironman and his belongings (scattered throughout the transition areas) and then return for a final high five and sleep (for Tom). Parker is always up for clean up duty - after all dad got the gold medal so he needs to celebrate - so Kira, Parker, and I elect clean up duty - retrieve a very cold and very tired Tom and get everyone and everything back safely to the hotel - if you are watching the clock by now over 14 hours have elapsed since the beginning of our spectator day.....Tom has a hot shower, the crew team massages his legs, cleans up his stuff, and puts him to bed - all in all a successful day for the supporters!

One final note - Tom decides that going out around 11 pm would be great fun - after all he is showered, rested, and has downed his first beer - so he and a couple of the other oddities (known as Ironmen and Ironwomen by the nice people) head out to cheer on the people cominng in at the end - they too become spectators for a period and come home with a renewed view as to how fun spectating came be - even in the rain and cold!!

Final notes - Parker loves port a potties - YES - this man would prefer to use a portable potty rather than a normal toilet - so....if you have the great misfortune of spending time with him at a race be prepared because while he enjoys the experience he also wants to share it with you!

Conner likes the stats behind the race - knowing when the first finisher will complete everything, splits etc - true to form!

Kira is just simply hooked - there will likely be a volunteer opportunity in her future and a participant one as well

Grandparents are great sports and go with the flow - thanks to all their help as the day would not work without the support of these guys!

ME - I have determined that spectating is for adults - not kids - likely we will be a smaller and stronger spectator group at future events - BUT I AM DAMN PROUD OF TOM - HE ROCKS!!!

Tom’s Ironman Coeur d’Alene 2009 Race Report.

I had my fastest Ironman time of my 5 finishes, beating last year’s Lake Placid results by just over 18 minutes. I beat my IM CdA 2006 time, which had an easier bike course, by over 90 minutes.

My goal was to finally break 11 hours in an Ironman, which I did in 10:54:35.

I was happy to be done and felt great at the end.

I had two other sub goals, which I did not meet and I’m a little bummed about. The first was to try to negative split the swim, bike and run portions. I didn’t manage that on any of the parts. I also wanted to get closer to a Kona slot this year. Not a chance. Last year’s CdA qualifying times for my age group were around 10:30:00. This year it was 10:15:00 or better. Just incredible.

Details:

Weather wise it was a pretty tough week. Cool, overcast and lots of thunder and lightening. The wind was gusty at times, causing the lake to be choppy. Race morning was all of the above, except for the thunder and lighting part. Rain was expected in the afternoon, and it showed up around 5:00 pm.

Nutrition wise I did pretty well leading up to race morning, pretty much following EN guidance. I’m not sure the couple of beers over the last few days really fit protocol, but they were good!

The Swim:
Goal - 1:15 – 1:20
Actual - 1:27:27 (2:18 100/m)

I’m not that good of a swimmer, but this was my worst performance of any IM to date. The water was very choppy and I was not very happy. I had enough open water experience, but mostly on a glass-like lake. Most triathletes have their dark moments of despair on some lonely part of the bike path or 18 miles out on the run. I had mine 20 yards off shore on the first lap. I purposely started out to the right and midway back. The water was really choppy, I couldn’t get a good site like I had planned, and I took in a rather large mouthful of water, and then proceeded to get run over by everyone. I completely panicked, found some open water and just stopped to get control. I started up 30 seconds later only to have the same situation occur 20 yards later. I pulled over again, totally stressed and waited almost a minute to get my composure back again. It was a really dark moment. I wasn’t sure I could finish the swim. It took a ton of mental work to get back in the box again and get moving, but I did. I made it to the end of the first lap. As we were crossing the timing mat, the guy in front of me asked the volunteer what the time was, and he replied that he thought we were around 40 minutes or so. I was thrilled, as I thought I was heading for a 1:45 swim. I got back in, made the second loop easily. When I got out and saw 1:27 on the clock I almost died. At first I couldn’t believe it, and then it occurred to me that the volunteer had gotten the time wrong on the first loop. I was glad he did, because it got me back mentally. I figured the swim was done, and it was time to get on with the race. I had 1487 people in front of me and it was time to get moving.

After analyzing the race results a day or so later, I found out that volunteer was in fact correct. My first loop, 40:34, my second 46:53 for a 1:27:27. I’m still kind of in shock that I positive split the swim by 6 minutes. Just can’t figure that one out.

The Bike:

Goal: Execute well, average watts around 217, maintain a low VI, IF around 0.71 and have a split time around 5:35 to 5:40

Actual: Executed OK, power was 205 watts, VI 1.05, IF of 0.67 and 5:31 bike split

I passed 1065 people on the bike. That says a lot about my swim, and a little about the bike.

I worked hard on my bike fit this year. I removed all but one of my bar spacers, got a front race wheel, used a wheel cover for the back, had an aero helmet and was in the aero bars for over 111 miles. My race rehearsal went really well and I came within a watt or so in all my target ranges throughout that day.

Today I started out just a little too hard. I overshot my first gear goals by about 6 watts over the first hour. Not terrible, but not perfect. I tried to up the watts a bit in each of the next hours, but I ended up just slipping backwards a bit. Power dropped 12 watts from the first half until the second half. Not what I had planned, but the time was pretty good so I didn’t complain loudly. With about an hour to go I was pretty sure I would be in around 5:30 even though my watts were slipping.

Nutrition: I stuck to the plan of about 200/250 calories per hour. I consumed 4 bottles of Cytomax over the course, with one bottle on the aero bars, one on the down tube, with refills in transition. I also took in 5 gels; one each hour. I used water from the course and felt great at all times. I averaged 221 calories per hour.

Hill execution was good. Typically most riders charged up the hills, got out of the saddle midway up and then stopped pedaling at the crest and just coasted down the other side. I granny geared it up the hill, over the crest and kept pedaling until I hit 30 mph or so, flying by everyone who passed me going up. Two riders passed me 4 times on the first four hills and then commented that they would probably be seeing a lot of me today. I kind of joked that I didn’t think so, and in fact, powered past them on the downhill and never saw them again.

Overall power was a little miserable. I just didn’t seem to generate enough power on the up-hills to make up for the down-hills. I just couldn’t seem to find my race rehearsal gear rhythm; first hour gear one, middle hours, gear two, last hour, pick it up. Watts just kind of kept falling hour by hour.

Overall, I was happy with my bike time, not thrilled with the execution. I positive split the second loop by about 6 minutes. How much faster would I have been if I held my race rehearsal watts of 217, instead of the 205 I actually did and negative split the course?


The Run:

Goal: 3:37 (8:17 pace overall)

Actual: 3:47 (8:39 pace)

Just as I was leaving T2 I looked up at the clock and new that I would make my goal of finishing the race in less than 11 hours. I was feeling good and my legs were set to go.

I tried my best to follow EN guidance again: Real easy for the first 6 miles (race pace plus 30 seconds), race pace for the next 12, and then have at after mile 18. Walk 30 steps in each aid station for recovery and fuelling.

In reality, I averaged 8:38 for the first 6 miles instead of the 8:47 planned; just a little too fast. For the next 12, it was 8:20’s rather than 8:17’s; pretty close. At mile 18, I just started to fade. I felt great, but legs just couldn’t seem to go any faster. The last 8 miles were planned to be at sub 8:17’s, but ended up at 8:57’s, leaving about a 5 minute positive split of the two loop course.

Here is a video af me at about mile 21 or so: here

Nutrition wise, I consumed a bottle of Cytomax, 2 gels, some Gatorade at the aid stations and water when necessary for a total of about 500 calories. Felt good.

At the end of the race I was thrilled to be done and have my 11 hour goal met. When I first started this sport, I couldn’t imagine me ever going so fast.

When I crossed the finish line I didn’t bother getting a warming blanket. A few minutes later I realized that was a huge mistake. The drizzle was turning to rain and it was getting cold. I started shaking badly. I ate a couple pizza slices and then had my family help me back to the hotel. I took a very hot shower for 20 minutes, crashed on the bed for about an hour, and then started feeling a whole lot better. I ended up meeting the EN crew for a beer or two, a burger and fries. Later a bunch of us headed back to the finish line to watch and cheer for the last hour. It was totally inspiring and it is what these races are all about. Nothing better to hear than “You are an Ironman”!

As to the Kona slot dream, last year I finished 24th out of 268 in my division; this year, 35th out of 241. Not quite as well as I’d hoped.

As I ponder next year’s race I’ve decided I must put in the time to become a better swimmer. I need to practice maintaining bike pace on hilly courses and I need to figure out how to speed up at mile 18 of the run.

As I final thought, I want to thank Rich and Patrick for creating Endurance Nation. The race week in Coeur d’Alene was the best. I really enjoyed meeting all the EN members and look forward to the next big event.

Monday, June 15, 2009

Kira, President of the Drama Department

Kira had a great year with the drama department. Her year as president was successful and challenging.

Hard work, great friends.

Lots of awards and even some scholarship money to end the year.

At the end of year Drama Department ceremony that we all attended, Kira was awarded "Drama Department Student of the Year". The department head, Mr. Perryman gave a very heartfelt speech praising Kira for all her hard work, effort and for her ability to get things done. He stated that she was one of the best students he ever had, and shed a few tears as he wished her well in the future.

I'm sure the department will miss her terribly!

Conner's Swim Meet

On Saturday competed in his first swim meet of the year. Conner's team, Club Sport San Ramon Marlins (CSSR) competed against the Alamo Sea Devils.

His events were, 25 meter butterfly, 100 meter individual medley relay, 25 meter backstroke, and 25 meter freestyle.

Results:
Medley 2:23.90 with team mates Brock Grauss, Colin LeCoque, Conner Glynn, and Jt Fritz

25 Meter freestyle 30.56 which beat his previous time trial time by 3.56

25 meter backstroke: 35.02

25 meter butterfly: 37.45 which beat his previous time trial time by 4.27

Go Conner!

Friday, June 12, 2009

Kira Glynn, High School Grad. 'Nuff Said!





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The Family Photo - Finally!


Bew has been with us since before Thanksgiving and is leaving in a few days. Until now, we have not managed to get a family portrait taken. It took a family function and lots of cameras, but we finally have a reasonable picture. Conner and Parker were hard to contain and there were a lot of pictures that will have to be deleted, but we are done!

Thursday, June 11, 2009

School is Out!


Today the school year came to an end for Kira, Bew and Conner. I'm not quite sure how we survived, but we did.

Conner pushed through grade one with relative ease.

Bew survived a year in an American high school and managed to pull off straight A's along the way.

Kira wrapped high school, WOW! Grades were awesome, even as a senior, and she manged to win the top Drama Department student of the year award, amongst many other drama awards. Her year as president was a great learning experience and she had fun (well, most of the time!). Drama department awards to be posted separately.

Barista Bew


Bew can brew better coffee than Starbucks and can now make an awesome latte.

Barista Bew in action last night! Four lattes, a large pot of pressed coffee and some very impressed family members!

Brewing the perfect cup; click here


Monday, June 1, 2009

Baker Bew


I think we have found one of Bew's passions. Actually Grandma found it, but that's all good too!

Bew loves to bake and she and Grandma perfected her skills with an awesome cake. As you can tell from the last picture, it went over very well with our family :)



SPONGE CAKE

My Very Favorite Cake

8 Large eggs (room temperature)

1 ½ cups sifted flour (half cake flour and half bread flour)

½ tsp salt

1 tsp double acting baking powder

1 ½ cups granulated sugar

½ tsp cream of tartar

1/3 cup cold water

1 tsp lemon extract

1 tsp vanilla

Set oven at 375. Have ready a 10x4” deep tube pan

Separate eggs. Add cream of tartar to the egg whites. Beat high speed until soft peaks are formed. Sprinkle in ½ cup of sugar. Beat until very stiff.

Sift together flour, salt, baking powder, and one cup of sugar.

Combine yolks with cold water, lemon extract, and vanilla.

Add yolk mixture to flour mixture. Beat on low speed until blended.

Fold egg whites into flour mixture until blended.

Pour into the ungreased tube pan. Cut through the batter and fold over a few times.

Bake approximately 35 minutes. Invert and hang until cool. Remove from pan and top with icing or with a glaze and fresh berries.