Cross Trainer Coaching

Training Update Week of 2/7/2010

2010-02-10T18:37:46Z

I've been getting several requests to update my blog! So, I thought I'd start getting things on track with a training update.

I had a couple great training sessions at the ICTN Camp in Tucson. Weather has been tough in MN, so most of my training here is indoors. Here's what's been going on this week:

Sunday, 2/7/10 - Superbowl Sunday! Spent a leisurely hour on the bike trainer biking the Ironman Arizona course. Felt good!

Monday, 2/8/10 - I had an extremely day at work and in meetings, so I took the day off from training.

Tuesday, 2/9/10 - Swim 35 minutes, Run 4 miles, Weights 30 minutes

Presentation from Tri Camp

2010-02-10T18:32:32Z

We had a great ICTN triathlon camp this year! I felt blessed to be a part of it. Here is a link to my presentation, ICTN Camp 2010.pdf.

Blessings!

Mike

Flip Turns

2010-02-07T18:42:06Z

This will be my 10th year racing triathlons. I can't tell you how many laps I've swam in those 10 years. These laps often end up being mindless trips up and down the pool, touching the wall on each end and turning back the other way.

Typically, there are several signs that separate the triathletes from the "real swimmers". For example, triathletes generally have little to no kick in their swimming stroke, since they often reserve the legs for the bike and run. Also, triathletes generally demonstrate poorer form than pure swimmers. This is of course somewhat dependent on the triathlete's swimming history, but is often true.

Perhaps one of the biggest distinctions is that many triathletes do open turns rather than flip turns at the wall. For 10 years, I've been doing open turns. I've always just said that I don't have a real reason to do a flip turn. Afterall, we never flip in a race, so why practice flip turns in the pool? Well, I finally decided to give it a try. The main reason was so that I can maintain my breathing and momentum throughout the swim. I must say that I felt rather embarrassed by my first attempts. I've been swimming in the pool for 10 years, the lifeguards all know me, and here I was attempting a flip turn for the first time!

After several practice attempts, I've gotten to the point where I can consistently do it. However, I'm still not that effective or efficient at it, but I think I'll keep trying it. There are several good video clips on YouTube if you want to check them out. Here's one: Flip Turn. Incidentally, I'm quite certain I look nothing like this!!

Have a great day!

Mike

International Christian Triathlon Camp!

2010-01-29T14:01:26Z

I'm in Tucson, AZ, getting ready to speak on "Using the Gift for Good" at the International Christian Triathlon Network (ICTN) camp in Tucson, AZ. There are some great athletes and speakers at the camp this year, and it is a real privilege and honor to train and worship with them. Please be in prayer that God is glorified at the camp this year. Also, this will be the first time really on my bike (other than a couple short rides here and there) since Ironman Louisville, so you can also pray that I don't die :-) I will be riding a rental bike, so we'll see how it goes! To God be the Glory!

Dallas White Rock Marathon Race Report - December 13, 2010

2009-12-17T01:59:38Z

The White Rock Marathon in Dallas has become a tradition for me. It's a good fitness test in the off-season, and sort of a start to the upcoming triathlon season. It's a fun race, and coincides with my company staff meeting in Dallas. So, Heather and I make a weekend out of it and it is a great time.

I had 3 time goals for Sunday's marathon:

Primary Realistic Goal: Qualify for Boston (sub-3:15), even though I have no intentions of running it next year. This is just a personal goal for every marathon I run, and I felt was realistic for this race. Plus, I wanted to redeem myself from last year's 3:16, my slowest marathon ever.

Secondary Aggressive Goal: Break 3:10 - this was a reasonable goal given my current running fitness level, and it is the Boston Qualifying time for my previous age group.

Dream Goal: Go sub-3. I set my PR at the Dallas White Rock Marathon in 2006 (2:55), but had what I considered a near perfect race that day. I really had no business in trying to go sub-3 in this race, as my running preparations weren't there. However, a "2" in the first digit of that finish time just feels so much better than a "3"!

I knew a sub-3 really wasn't realistic, but that's always an ultimate goal for me. Kind of like an eagle in golf, or making a full-court shot in basketball, or getting a triple on passing mallards. Everything has to go just right, and a certain amount of luck or grace may need to be involved. And going sub-3 contains a significant element of risk, sort of like going for the green in two from 240 yards out with a big pond to carry with the hopes of setting up an eagle putt. There just isn't much room for error. Hit it square, and you may have a shot. However, a slight mis-hit can be disastrous. The smart move is often to lay up. It's similar with the marathon. It is often best to "lay up" and finish strong.

I've never been much of a "lay-up" type of guy. My philosophy has always been "go for it!". It's always about calculated risks, though. I've just always been willing to take the risk for the chance at the big reward, even if it may be wiser to lay up and play smart. I guess it's in my nature.

A sub-3 marathon involves risk. For one has to commit to a 6:50 pace from the beginning of the race. If I'm not properly trained, this may mean I blow up long before the race is done. I learned this the hard way last year, as I started out the marathon at a sub-3-hour pace through 13 miles, but crashed and burned on the last half of the marathon, limping to the finish with my worst time ever. If I had been smart, I would have started off at a 7:25 pace and finished comfortably under 3:15. Instead, I suffered 13 miles of pain and didn't even break 3:15. In other words, I went for it, shanked it, and ended up with a triple bogey instead of an eagle.

So, I pondered what to do in this race. Should I lay up and target my primary goal of qualifying for Boston, or should I get a little aggressive and go for the birdie 3:10 finish? Or, should I just go for the green and hope for the best, a sub-3 eagle, if I may mix metaphors? Those of you who know me well probably know what I chose. I had to go for it. Life is short, and I'm not getting any younger. So, I toed the line on December 13 and pulled out my driver. The lay-up irons were staying in the bag. It was either going to be a disaster or a race to remember, all defined by that decision at the start.

I had some things working in my favor. First, temperatures were in the 50's. About perfect. Second, it was overcast and the sun wasn't expected to break out until early afternoon. Third, the winds were around 10 mph, so they shouldn't be much of a factor. The biggest thing working against me was my lack of solid sub-3 marathon training.

As I waited for the gun to announce the start of the race, I noticed an elderly man in front of me wearing a bib on the back of his shirt stating "25 years of White Rock". It listed the year, his age, and his finish time for each of his 25 White Rock Marathons. I scrolled back to the year when he was my age, 37, to see what his finish time was. It turns out that it was his fastest race, 2:58:05. I wondered if perhaps it was a sign of things to come. Time would tell.

The race started out well. The first couple miles are always tough, but then I often find a comfortable rhythm and roll with it. I felt great for the first several miles, easily managing a pace in the 6:30's per mile. Conditions were great, and I had a smile on my face. I was truly enjoying the day, but also wondering what lay ahead. In order to go under 3 hours, one needs to average a pace of 6:52 per mile. I went through the first 13.1 miles in 1:26:30, well under a sub-3-hour pace, averaging around 6:35/mile. However, it's a full marathon, not a half, so the real question was how my body would respond on the final 13 miles.

Unlike last year, I turned the corner on the back side of White Rock Lake and still felt good. I continued the pace for the next 5 miles, going through mile 18 at a sub 6:40/mile pace. But I also was starting to feel the effects of my too-fast start. I questioned the wisdom of pulling out my driver and started to think that perhaps I should have laid up.

Miles 18 - 21 are the toughest part of the White Rock course. The course isn't real hilly, but the biggest hills are in this stretch. I did some mental math to determine what kind of pace I had to average for the remaining 8 miles to get under 3 hours. I realized that since I started out so fast, I had banked up quite a bit of time and only needed to average a 7:25 pace or so for the remaining miles to get in under 3. That was a relief, though I questioned my math several times!

So, I opted to give myself a break on miles 18 - 21. I tried to back off my pace and lower my heart rate a bit. This seemed to help, and I still managed sub-7 minute miles for a portion of this stretch. My slowest mile was at mile 20 at 7:16.

With 6 miles to go, I was still holding on for a sub-3 hour finish. I slowed it up to ensure I didn't blow up at mile 25, thinking I could finish the last mile in under 7 minutes if needed. So, I made a goal of going under 7:30 for miles 20 - 25, and was able to average around 7:14 for that stretch. It felt good to run at a more relaxed pace and lower my heart rate, though my legs were screaming from the too-fast pace of the first 18 miles.

With a mile to go, I knew the dream goal was in reach. Now all I had to do was sink the putt for my eagle. I passed a couple people who were walking and cramping in the last mile. I tried to encourage them and promised I'd pray for them, which I did. However, I didn't stop to walk with them for fear that my legs would shut down if I slowed up. I wondered if I should have stopped.

The last 0.2 mile of the 26.2 mile race is always brutal. Mentally, one prepares for 26 miles. And it seems like the last mile lasts forever, because it is really 1.2 miles. I kept pushing until I could see the finish line. By this time my legs were really hurting, but I knew the putt was on its way.

I crossed the finish line in 2:58:09, my second fastest marathon ever. Perhaps the old guy's bib at the start of the race was a sign of things to come! I finished 39th overall out of around 4600 marathoners, and 6th out of 542 in my age group. The sound of that eagle ball rolling into the cup was music to my ears.

Every race is a lesson. Most races contain several lessons. My lesson at the 2010 White Rock Marathon was about grace. Grace can be simply defined as receiving something good that one does not deserve. That is what I experienced at the Dallas White Rock Marathon on Sunday - Grace. I really didn't expect to go under 3 hours, as I hadn't trained enough to warrant a sub-3 marathon. And I certainly didn't deserve it. But sometimes God grants grace when it is least expected and least deserved. That's what He did in sending his Son to save us from our sins. We certainly didn't deserve the grace he gave us. But that's what makes grace so beautiful.

So, today I'm thanking God for his grace, and I'm praising him for sometimes giving us things that we absolutely don't deserve. May you find his grace today as well.

Blessings!

Mike

Here's a report of the finisher's data:

Here's a graph of my HR and pace data from the race:

Ironman Louisville Race Report!

2009-09-10T14:56:38Z

Ironman Louisville Race Report:

Ironman Louisville is in the books! What a day! Thanks so much for all of your prayers and support throughout the race. I am so grateful for all of you who committed to this cause. It was an honor for me to race and it was so encouraging to know that 260 iJoiners were behind me!. While Ironman Louisville was my slowest Ironman finish, it was also my best "race". How can that be? Well, allow me to give a brief recap of my weekend.

We started the race weekend off with our IronPrayer service on Friday evening. It was a wonderful time, and really allowed us to put our focus on Jesus, the reason why we race. I was also really convicted that this race was about so much more than me. I was racing for our brothers and sisters suffering from the effects of HIV/AIDS in Africa. So, I went into race day with a much more relaxed spirit than I've ever had. I was truly excited for the race, and anxious to endure whatever hardships came my way.

On Saturday, I reported our fundraising totals to Janus. I was a little disappointed with our total of just over $30,000. While that is a lot of money for this great cause, I honestly felt (and still feel!) that we could do better. However, to my surprise, this total was enough for 2nd place in the Janus Charity Challenge, earning the CRWRC another $8,000 from Janus! Praise the Lord! $38,000 will go a long ways for our brothers and sisters in Africa! Thank you to everyone who donated to this cause! Your sacrifice and commitment will make a huge difference!

Later on that evening, I received another pleasant surprise: My sister Joy and her daughter Meikea drove down from Michigan to cheer me on! It was a total shock to see them in my hotel lobby, and Heather and I were so grateful for the additional fan support.

Sunday brought beautiful weather and great conditions. The swim in the dirty Ohio River was an "experience", to put it kindly. Heather took pictures of tires floating down the dirty river, and I couldn't see more than 2 inches in front of my face in the murky water. It was rather filthy and warm (83 deg. F). Since it was so warm, we were not allowed to wear wetsuits. Nonetheless, I felt like I was having a very solid swim. I felt strong the entire time, and was totally relaxed. However, I came out of the water in 1 hour 24 minutes, 10 minutes after my typical 2.4 mile Ironman swim time. I was a bit disappointed, but was looking forward to the bike.

I had a smooth transition and felt great getting onto the bike. However, as the day went on, I kept thinking about the reason I was racing. I was racing for our friends in Africa. The race wasn't about me. So, I felt very convicted to make this a race where I put aside personal time goals and focus on helping others get to the finish line, just like the CRWRC is helping our African friends get to their finish line. So, I started to pray for ways that I could help others on the rolling 112 mile bike course. Well, there were a number of flat tires (I found out later that some anti-Ironman citizen was spreading tacks on the road!). So, I started stopping and helping repair and replace flat tires. It was so much fun to just offer help to people. I helped one first-timer save his race by giving him my CO2 cartridges and flagging down another rider to get a spare tube, then helping him change the tire. He was so grateful, as he had thought his race was over. I lost about 25 or 30 minutes of time on the bike, but I didn't care and it felt so good to help some people. By the end of the bike I was feeling rather nauseous for some reason (perhaps the nasty Ohio River water that I drank!), but I was looking forward to helping more people on the marathon.

The 26.2 mile marathon took us through the beautiful streets of Louisville. It was a flat course, and conditions were perfect - mid-70's. I decided I'd run until I saw someone that needed some help. So, I ran the first 7 miles or so and was feeling pretty good. I was running rather slow, but was having a great time. Shortly after mile 7, I saw an elderly gentleman who was struggling. He was cramping pretty bad and walking. I felt I should walk with him. His name was Jerry, and he had competed in 8 Ironmans prior to this one, though he had only finished 4. He was cramping and having blisters on his toes. So, we walked together for the next 3 miles. I told him all about Join the Race and the struggles in Africa. He shared his experiences with me. Periodically, I'd help him take off his shoe and stretch his foot to help his blisters. It was such a blessing to serve this inspiring man. By mile 10, he was doing better and I decided to run for awhile. I saw a gal I met at the triathlon in Alaska who was also at the Ironprayer service. She was having a great race! I ran with her for the next 3 miles and we encouraged one another. I continued this pattern of running and walking with people for the remainder of the marathon. What a joy it was to serve and help others accomplish their goals!

At the end of the race, I felt better than I ever had after an Ironman. Of course, that's probably because it was my slowest Ironman, but I think it was more because the focus wasn't on me, but on others. I still was nauseaus at the finish, but not like I have been in previous races. I crossed the line in around 13.5 hours, but my finish time didn't matter. I had a higher goal in this race, and that made the day so much more fulfilling. Again, to God be the Glory!

Chisago Lakes Half Ironman Race Report - July 26, 2009

2009-07-29T03:24:09Z

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!

Training Update - Week of July 19

2009-07-26T03:52:59Z

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

Training Update - Week of July 12

2009-07-19T03:06:40Z

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

Training Update - Week of July 5

2009-07-13T02:42:37Z

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

Join the Race Update - July

2009-07-07T04:13:37Z

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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Training Update - Week of June 28

2009-07-01T04:00:00Z

Sunday, June 28: Lift weights - 30 minutes; Golf with the Family - it was great to be able to golf with Michael, my 10-year old boy! Amazing how fast time goes. He and Heather both did very well. It was Michael's second time golfing, but his first with me. We walked about 2.5 miles, 30 minutes

Monday, June 29: Biked 25.5 miles in 20+ MPH winds. Felt pretty good, averaging just over 20 mph. 1:16

Tuesday, June 30: Woke up at 3:00 a.m. today to head to the airport for a trip to Austin, TX to meet with the Texas Department of Transportation. Unable to run in the morning. I ran the Austin Town Lake trails in the evening for 5 miles. Very hot and humid! Austin has a great trail system for running, though. 38 minutes

Wednesday, July 1: Ran the Austin Town Lake Trail in early morning rain. Witnessed to a homeless lady who was bathing at a drinking fountain. She clearly had some mental issues, as she was very paranoid that "they're watching me". Makes a person think. I had just read the story in my devotions of Jesus meeting the Samaritan woman at the well. Jesus didn't offer money or any worldly things, though the woman desired such. Instead, he offered himself, a water that would never run dry. I found it difficult to encourage this homeless woman as Jesus encouraged the Samaritan woman at the well. 7 miles in 52 minutes.

Thursday, July 2: Weights for 40 minutes over lunch. Taught triathlon clinic at Melvin's on the Lake in the evening. Small turnout with 6 athletes. However, it was a great time and it is encouraging to see new, aspiring triathletes! I biked 15 miles after the clinic, focusing on some hill work (Eagle Lake hill). 1:30

Friday, July 3: Bike Ironman Louisville course on Computrainer - 10 miles in 30 minutes. Averaged 185 watts. Weights for 35 minutes. 1:05 total

Saturday, July 4: Adam's Race and Prinsburg Freedom Run. Adam's race was great. It was so fun to see all the kids racing in honor of Adam Mikelson, who passed away 3 years ago at the age of 18. His sister, Christine, won her age group in the race! Another highlight was watching Josh Leininger come across the finish line in his tricycle cart. It was very emotional as the crowd went crazy for Josh. I took 2nd in the Freedom Run, finishing the 2.5 mile course in 14:16. CMCS Junior Logan Erickson won the race a few seconds ahead of me. It was a great day, and brought in $16,000 for CMCS. We drove to the cabin after the race. 14 minutes

Come to Melvin's on July 2 for a FREE Triathlon Clinic!!

2009-06-26T22:05:30Z

I will be giving a FREE triathlon clinic at Melvin's in Spicer on July 2. Come on out!!!

Post-Ironman Training - Week of June 21

2009-06-26T21:50:03Z

My recovery has been going well so far, and I'm getting excited for Ironman Louisville in August. I'm contemplating a half-iron in July, but am not certain yet. Here's what my recovery week held:

Sunday - Ironman Coeur d'Alene - 11:50:06

Monday - Rest

Tuesday - Rest

Wednesday - Run 4 miles; Weights 30 minutes (chest, tri's) - 1 hour

Thursday - Run 4.25 miles - very hot, but felt pretty good - 32 minutes

Friday - Bike 26 miles, Weights 30 minutes - 1:50

Saturday - Run 10 miles, Weights 30 minutes - 1:45; Felt pretty good on the run, but determined again that I have a very high sweat rate - I lost 4.6 pounds in just 1:15 of run time on the 10-mile run; It was 80 degrees and very windy, but I was surprised by the amount of fluids lost. I'm convinced that is a contributing factor to my Ironman nausea experiences.