July 2009 Archives

I had a lot of questions going into the race today - my pulled muscle in my side was still slightly aggravated, so I was a bit nervous about that. I was also anxious to see how my gluten-free diet would affect my race, and I was hopeful that I wouldn't have the nausea that has plagged me in recent races. I was really excited to race with Troy Bouma, an up-and-coming triathlete and good friend who is looking very strong and fit this year. I knew he'd have a good performance, as his previous weak link (a Walmart-special bicycle) had now been upgraded to a Cervelo P2C! We did our first race together at the Green Lake triathlon in 2006, where I was fortunate enough to win, and he turned in an impressive first-race performance of his own on his 100-lb mountain bike.

Troy and I left our hotel in Lino Lakes at 4:30 a.m. to get to the race site at Paradise Park in Chisago Lakes by 5:00 a.m. There were over 500 athletes in the Half Iron race, and another 800+ in the sprint. So, we needed to get there on time to get a parking spot. Conditions were great - light winds of 10 mph or so out of the northwest, and projected high temperatures in the upper 70's. About perfect. We got our gear set up in transition and got marked and then waited for the start.

Somehow, I lucked out and got in the first wave, while Troy was in the last wave. That meant I was grouped with the elite athletes (I felt kind of funny racking my bike next to the pros and top age-groupers in the elite wave! A little out of my league!). Troy was in the last wave and started 16 minutes behind me.

As we were getting ready for the swim, I commented that the swim course looked short. When I exited the water in 29 minutes, I realized that it was indeed short! I didn't swim very hard due to my sore side, and came in about 6 minutes faster than I expected. So, I think the swim was a bit short. However, maybe I just had a great day!  

I had a pretty good transition and was on my way. The bike was tough for the first 12 miles or so, and I struggled to find a good rhythm. The roads and course were great, but I just felt tired for some reason. Miles 18 - 30 were into a headwind, and I managed to average over 20 mph, so I was pleased with that. I was starting to find a rhythm and my legs were loosening up. I was drinking my prepared carbo-pro mix, and managed to take in 400 calories in the first 1.5 hours. When I turned the corner at mile 30, I was greeted with every triathlete's dream: a tailwind on the way home! I averaged 23 mph for much of the remaining 26 miles of the race, finishing in 2:34 for a 21.6 mph average. I was pleased with the bike split, and it took some pressure off the run. I drank another 200 calories or so on the last hour of the ride, consuming 600 calories while on the bike (all Gatorade and Carbo-Pro).

After a painfully slow 2+ minute transition (I can't figure out why I'm so slow in these transitions! Pathetic.), I was off on the run course. It felt great to start running, and I knew I could coast the run and still beat my goal of finishing under 5 hours. All I needed to do was run a 1:50 half marathon and I was in. I figured that should be easy, but one never knows what's going to happen on the course.

I started clipping off sub-7 minute miles for the first several miles of the race, and was feeling really good. By mile 7 or so, I was starting to feel some slight nausea and fatigue, and started to slow the pace. It was also hot on the unshaded portions of the course. I kept plugging through the miles, dousing myself with water at each aid station, and filling my cap with ice to stay cool. I drank a few sips of water at each aid station, and ate 1 pack of Sharkies during the run (around 150 calories). I felt a bit nauseous, but was able to keep running and keep the food down.

I met Troy when he was on mile 5.5 and I was on mile 7.5. I figured I was probably 14 minutes ahead of him, and I had a 16 minute head start from the beginning. He was looking great, and I was pretty excited for him! I couldn't wait to see him cross the finish, and knew he'd be well under his goal of 5 hours.

I finished the half-marathon in 1:33 at a 7:07 pace, and crossed the finish line with a total time of 4:43:30, my 2nd or 3rd fastest half ironman time. I was pleased with the finish time, and waited for Troy to come across the time. 22 minutes later, I got to watch Troy cross the line, finishing in 4:49, 11 minutes ahead of his goal!  What a great race for him!

Our splits were fairly similar - Troy was 3 minutes faster on the swim, and I was a couple minutes faster on the bike and 6 minutes faster on the run. Very comparable races, and we were both pleased. I finished 64th overall out of 514 racers, and Troy was 78th. I was 12th out of 69 in my age group, and Troy was 13th out of 50 in his.

I wore my Multisport Ministries race outfit and received a few comments again. What a great way to spend a Sunday - swimming, biking, and running all over God's great country, praising him in a sanctuary more beautiful than human hands could ever craft. I had so many answered prayers again - my sore side didn't aggravate me much, my nausea was still present but better than past races, and I finished in under 5 hours. We worship a mighty God, and it is such a privilege to serve him in this capacity. To God be the Glory!

Sunday, July 19: At the cabin again. Early morning ride before church. Beautiful day - calm winds, a little cool (upper 40's at the start, warming to upper 50's by the end). Rode from Pine River to Baxter and back on the trail. 51 miles in 2:27, around 20.8 mph average speed. Felt good. 51 miles biking, 2:27

Monday, July 20: Busy day at work today. Lots of things going on. Ran 5 miles in the pouring rain at 9:30 p.m. Got soaking wet! Felt OK. 5 miles running, 37 minutes.

Tuesday, July 21: Another busy day at work. Getting ready for the upcoming meeting in Alaska, as well as a number of other fires to fight. It's good, though. Swam a mile in the evening, then went home and spent some time with the kids before biking just before dark. Had a wonderful ride! I went from my house to Prinsburg via Hwy 23 and CR 1, 13.5 miles each way. I thought I had a very slight tailwind on the way to Prinsburg and was averaging around 23 mph, so I was preparing to suffer a slower speed on the way back. However, it turns out that I was faster on the way home, and felt great. Averaged 23.3 mph for the 26.2 mile trip. I had to run the last 0.8 miles in bare feet as I got a flat on my front tire less than a mile away from my home. Good thing it happened today and not during the race this coming weekend! This was one of my fastest training rides, and it felt good. 1 mile swimming, 26 miles biking at 23.3 mph average speed, 1 mile running - 1:51 total time.

Wednesday, July 22: Had another good day at work. Golfed with my friend Brad in the evening. Had a great time and great conversation. I shot a 40 on the 9 holes, which is pretty good for me, considering I don't golf much anymore. Swam and ran at night, and some light weights. 0.7 miles swimming, 6 miles running, 30 minutes weights - 1:35 total time

Thursday, July 23: Easy ride in the evening, 26 miles. Strong winds, but still averaged around 22 mph. Felt strong. 

Friday, July 24: Swim 35 minutes over lunch. 1 mile. Felt good. 35 minutes, 1 mile swimming.

Saturday, July 25: Short ride and transition run, followed by some weight training. Quick preparation before race. Felt a little sore as I had lifted quite a bit yesterday helping some friends move. The ride still went well, and the run felt good. Averaged 21.1 mph on the ride in some very strong winds, and 6:40 pace for the 2-mile transition run. 12 miles biking in 33 minutes, 2 miles running in 13:12, and 30 minutes weights. In the afternoon, we drove to the cities for the Chisago Lakes Half Ironman tomorrow. Spent some time with the kids in the pool at the hotel Saturday night while Heather went shopping. Had a great time with the kids. Feeling OK about the race on Sunday. Total time = 1:16

Sunday, July 12: At the cabin. Mark preached at Crossroads this morning, and did a fantastic job!  It was good to hear him again. Pastor Jack and Grayce Trosen also attended the church. Pastor Jack was one of the most influential persons in my life, and it was so good to see him. They looked great! We also got to see Angie Bahr and her boyfriend Landon. It's been 7 years since we've seen Angie, so it was fun to catch up again. We also saw Laurie's family, as well as the Boumas. Training-wise, I felt OK, considering my lower abdomen struggles (hernia or muscle strain). I ran 14 miles before church in the morning at a 7:08 pace. Felt pretty good. Then, Troy Bouma pushed us hard on the bike in the evening, as we averaged 22 mph from Pine River to Hackensack and back on the trail. Felt good. Troy is biking very solid on his new Cervelo. He'll be a threat at some upcoming races! I was impressed. 14 miles running, 35 miles biking. 3:15

Monday, July 13: Went to the doctor today to have my hernia / muscle strain checked out. They referred me to a surgeon on Thursday. I'll actually be meeting with my friend, Dr. Troy Duininck, at St. Joseph's Medical Center. That's pretty cool. Took the day off from training.

Tuesday, July 14: Lifted weights at Pequot Snap Fitness in the evening, and ran 4 miles on the treadmill. Pouring rain outside. Had a good day at work, and got a lot done. At night, I ran 3.5 miles, the last 1.4 with Heather. It was almost dark at the cabin when we went out, and Heather nearly ran into a skunk on the road! 7.5 miles running, 30 minutes weights. 1.5 hours.

Wednesday, July 15: Biked 45 miles to Brainerd in the evening and met the family for dinner and a movie. Saw Ice Age 3. The kids liked it, but Heather and I were a bit disappointed. 45 miles biking, 2:15

Thursday, July 16: Met with Dr. Duininck the surgeon today to have my side checked out. After some tests, he confirmed that I did NOT have a hernia. Praise the Lord! He felt I had a torn or strained muscle that was causing pain, and advised that I rest it for a while. It is great news that I don't need surgery. Ran 5 miles on my own, and biked 23 with Steve Blom. 1:48. Felt pretty good.

Friday, July 17: Worked at the cabin, and then drove home to Sonshine in the evening. The kids were SO excited for their first Toby Mac concert! He had a great performance at Sonshine. They even got his autograph, thanks to some friends from school who had been standing in line for a long time. The kids sang with all the Toby Mac songs. It was pretty cool. Ran 17.1 miles in 2:14.

Saturday, July 18: Biked 30 miles in 1:24 in the afternoon, then lifted weights for 33 minutes. 30 miles biking, 33 minutes weights, 1:57

Weekly Totals: 133 miles biking, 43.6 miles running, 1:03 weights, 13 hours 

Sunday, July 5:  Biked 60 miles before church on the Pine River trail. Biked from Pine River to Baxter and back. Averaged 20.7 mph.  Felt great!  Swam a bit in the afternoon with the kids. 2:53

Monday, July 6: Traveled to New Orleans for work. Took day off from training.

Tuesday, July 7: New Orleans. Hot and humid!! Ran 6 miles on the treadmill in the morning, and lifted weights for 20 minutes. Ran 5 miles on St. Charles street in the evening and lifted weights for another 15 minutes. 11 miles, 35 minutes weights - 1:55

Wednesday, July 8: New Orleans. Hot and humid again!  90 degrees and high humidity. Ran 4 miles in the morning and 4 miles at night. Weights for 30 minutes. 1:30 total time

Thursday, July 9: Traveled back from New Orleans. Took day off of training to travel and then go to Michael's fast-pitch game at night.

Friday, July 10: Biked to YMCA, Swam 30 minutes, biked home. 33 miles biking, 1500 yds swimming. Averaged around 21.3 mph on the bike, felt good. Sharp pain in my side while swimming. I've felt this for a couple weeks not, but it was worse today. After my swim, I noticed a bulge in my lower left abdomen, so I am concerned that it could be a hernia. This would not be good, as it would require surgery, putting my Ironman Louisville race in question. Had small group later at night. 2:03

Saturday, July 11: Went to Urgent Care in the morning. The doctor said I had a torn or strained muscle, not a hernia. This would be great! However, I don't have a lot of confidence in his diagnosis, so I will seek a 2nd opinion next week. Golfed with Mark and Michael in the afternoon at the cabin. Had a great time! Took day off from training.

Week Summary: 19 miles running, 93 miles biking, 0.75 miles swimming, 1+ hour weights 

Update from Mike:  We've had a busy couple of months since our last update!  I'm happy to report that we've had 60 new iJoiners since our last update, bringing our total to 257!  I've been quite busy with work and preparing for Ironman Coeur d'Alene which took place on June 21. The race went fairly well, and you can check out my race report complete with pictures on my blog. I will also be competing at Ironman Louisville on August 30, and we will be making a big push to finish strong in the next couple of months. Remember that August 30 is the deadline for your funds to be raised!  Go to http://www.jointherace.org/donate.php to donate!
 
iJoiner Updates: The deadline is approaching to have your miles completed and your money raised!  Congratulations to those who have already completed all three requirements of going the distance, raising the money, and recruiting another iJoiner. Way to go! Here is a list of those that have met all three goals:

• Troy Bouma
• Tim Brands
• Micah Brands
• Maria Brands
• Sarah Brouwer
• Bryan DeGroot
• Nate DeVries
• Michael Pluimer
• David Ribbens
  

Several others have met all their mileage and recruiting requirements, but are still working on their fundraising. Keep it up!
 
We continue to recruit iJoiners from all over the U.S. and Canada. I had the great privilege of speaking at the All Ontario Youth Convention in May, where we recruited 22 iJoiners from Ontario.  Thanks to the Canadians for Joining the Race!  You can see some pictures from the event at my blog at http://www.crosstrainercoaching.com/blog/. Currently, we have iJoiners in Minnesota, Michigan, Iowa, Illinois, Colorado, North Carolina, Massachusetts, Rhode Island, New Jersey, Arizona, Maryland, Tennessee, Wisconsin, Ontario, Alberta, British Columbia, and Hungary!  If you know of someone who may be interested in joining from another state, please recruit them!  Let's see if we can get 30 states by August 30!
 
Mike's Race Schedule:  In addition to Ironman Louisville on August 30, I will also be racing the Chisago Lakes Half Ironman on July 26 as a warm-up. I may also throw in a couple road races and shorter triathlons, but our summer has filled up rather quickly already with my work schedule, Michael Jr's Little League and fast-pitch games, and travels.
 
Pluimer's Ponderings: Hebrews 12:1-3 is one of my favorite passages of scripture. It says,
 
 1Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. 2Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart.
 
What kind of race are you running?  Are you persevering and enduring, or are you growing weary and losing heart?  Perhaps both. We're living in a difficult time. Unemployment in the U.S. is nearly 10%, and many self-employed people are struggling to find work. Friends and loved ones are dying of cancer or other illnesses. AIDS is orphaning millions of children in Africa.  It's easy to lose heart. However, the author of Hebrews reminds us of someone who fully understands our hardships and suffering. It is comforting and encouraging to know that our Savior Jesus Christ endured far more than any of us could possibly imagine, and now is sitting down at the right hand of the throne of God. He knows your hardships. He knows your pain. And he now reigns as the ultimate example of someone who finished the race strong in spite of the hardships along the way.
 
When I crossed the finish line at Ironman Coeur d'Alene a couple weeks ago, the roar of the crowd was energizing and encouraging. The pain and nausea I had felt for much of the race seemed to melt away in the last half-mile stretch down the finishers' chute. Hebrews 12 talks about a similar cloud of witnesses that is watching your race and cheering you on. These witnesses are the heroes of faith (mentioned in Hebrews 11) that have preceded you. Can you hear them cheering? That loud scream you just heard was Moses! And, that guy standing up in the back - that's Abraham!  They're reminding you that they endured a tough race to the end and are encouraging you to do the same. 
 
The Ironman, like life, is a long race. During the times of difficulty or hardship, it seems that it will never end. However, Hebrews 12 encourages us to endure. The pain on the course will be eclipsed by the finisher's medal around your neck. We look forward to that finish line, but now is the time to run. Run hard, and finish strong.
 
Blessings!
 
Mike

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