A Great and Challenging Day at Ironman UK

Last surveying of the swim course. Trust me, its there.

Bringing our appetites and smiles to the pasta dinner on Saturday (yes, Saturday).

Swim start at about 4:30AM.

We had a great system. This is how I spoted our support team in the crowd, including the swim.

Who knows what mile it was. Both, the bike and run courses did not have mile/km markers posted.

I really don't know. What I know is, that it was my first trip to the park that day.

This must me mile 26.2. Its was good to be "home."

There were many hugs and kisses. This one is from my dad.

This one from Erica.

And my mom.

With Erica, again.

A post-race debriefing.

Waiting for the last finisher.

Phil here (BritTOM)! Well, it's nearly a week since IMUK and my legs are getting their standing/walking functions back again! First of all I have to say that this was one of the most challenging IM events I have taken part in - not because of the race (they're always challenging enough) but because of the conditions surrounding it! Lots of rain, lots of mud, and possibly a poor event site selection by the organisers meant that registering, checking in the bike, getting to and from the swim from transition, and generally getting around the site became a pretty energy sapping process in themselves. It was as if someone had decided to add a fourth discipline.

What about the race day? The biggest difference I noticed to other IM events was the support. There were so many people on the bike and run course who were cheering on every single athlete that passed them. Just great! The swim was good for me this time, possibly a bit overlong or maybe I was going slower that I thought, but plenty of clear water and for the first time ever in a race I spotted my supporters on the shore while I was racing. I had a great bike, I'm probably at my fittest in any IM event I've taken part in, with plenty of miles in my legs this summer. But then a run that will go down in my IM history under survival rather than speed. The story starts three weeks ago when my right calf tweaked on a training run. Lots of care and attention got it back to reasonable working order but basically I started the run with a leg hat needed 4-5 weeks rest, not 4-5 hours of running. Needless to say it hurt, my run was slow (so slow that I didn't know I could run for that many hours!) and my focus was completely on completing the race and not at all on the time. Actually, it was quite refreshing to have the same single focus that I had in my first IM - just finishing was the aim!

Tomasz was at the finish line next to the medal, t-shirt and photographer, which was great. And we soon found Erica and Kasia and my family. In fact it has been a real treat to have Tomasz and Kasia with us for this past week - what a wonderful time we've had with them. We've all had a pretty busy time around the race so I think we'll be sending them home to you pretty tired! I can highly recommend racing in the UK from our home as a base, so if any IronTOMs fancy IMUK while it's based near to us for the next couple of years you're more than welcome to come and stay! So, a hard race, great support, very challenging course (aren't they all) and very difficult conditions, but great company.

Now, finally, let me leave you with a a few British words used on IM events that we noticed that need translating:

Rain=showers, drizzle, downpour, pouring, cats and dogs
Mud=mud, sludge, gloop, dirt, mire, gunk, goo
Galoshes=wellingtons
Sunshine=there are no British words for this (it has never been seen
on an IM race day)
Post-race recovery drink=a nice cup of tea
Portapotty=portaloo
Awsome=brilliant
Thanks=cheers mate
Great going guys=jolly well done (only kidding - no one says that anymore!)

All the best
Phil (BritTOM) - currently in retirement (until the next one)

Going the Distance at Lake Placid - The Pictorial

Who needs a fancy bike stand. My favorite bike mechanic making those final adjustmnets to my precious bike.

Heading over to rack the bike.

The usual "day-before" chaos at the Oval.

Swim start: "just stay behind me, Baby!"

We are way over on the right, "calmly" awaiting the start gun.

I was this close to catching this hot chick in front of me! If I didn't have to make this pit-stop, I could be drafting off her now ......

It was hot, even with the cold-water sponge shoulder pads.

Post-race sharing of tales at Shoulte's.

Ah, basking in the glory of a post-race day, some sunshine and Lake Placid Ale.

Support crews deserve a ton of applause too!

Going the Distance at Lake Placid

It is great to be an official member of the Ironman Club! Putting all three distances together in the same day was certainly an experience to remember. It was an added bonus to be surrounded by our IronTom teammates and support crew during our entire stay in LP and to catch sight of one another throughout the race. Thanks and congrats to Cheryl, Mike, Tom and of course, my favorite racer – Chuck!

Executive Summary - Sunday evening after the race it seemed like the half-iron distance would be long enough for all future races. By the next day, I was making a list of lessons learned and where to shave time for my next Ironman.

Stats - I was happy to finish, as that was my #1 goal. I had hoped to be closer to 13 hours, but I was happy to finish in 14H16M, all things considered. S=1H35M, T1=9:17, B=7H1M, T2=5:07, R=5H25M

I have to take a moment to brag for Chuck, as he refrains from comment. He did fantastic, pulling off an 11:42! His focus on more time and technique work in swimming really paid off, as he improved his swim by over 12 minutes (now if only that can rub off on me). S=1H8M, T1=7:09, B=6H3M, T2=5:29, R=4H17M

Overall Lessons Learned (LL):
1. As is the case with marathoning or any other endurance event, it’s important to have #1 goals, mid-range goals and stretch goals, as many factors necessitate adjustment in execution of the “master plan.”
2. If I treat race day like a long training day, then I can stay calm.

Weather - The weather was good overall compared to the cold and torrential rain last year. A brief but steady rain at the swim start did not bother us competitors at all, but made for a wet start to the day for the spectators. We would have paid money for rain during the run.

Swim - I met my #1 goal for the swim in that I was comfortable the whole time. I thought I would break 1:30, but that didn't happen and I quickly let that go as I moved onto the bike. I managed the crowd just fine in the swim, as I started off to the right shore and waited 1-2 minutes after the gun went off to start. Lots and lots of people around me, but no serious whacks given or received. On the second loop I managed to get on the inside line of the cable, which meant I rarely had to sight. Believe it or not, even at my pace (read, “slow”), I fought off lots of less-than-practiced drafters who had the annoying habit of grabbing my feet. Some furious kicking usually shed that baggage. Lessons Learned (LL):
1. I can avoid breathing problems on the swim if I skip races with water less than 65-degrees.
2. When I get back inside for Masters swimming, return to focus on technique to improve speed.

Bike - I had hoped to be faster, but had to be happy with my results, as I gave it all I had on that day. It was hot and humid, but not as bad as it was on the run. There was a fierce headwind on the hardest uphill climb from Wilmington back into LP. My feet were screaming with pain at various points from mile 60 on, telling me I still have some work to do on positioning and form.
Lessons Learned (LL):
1. If I continue to amp up my time and intensity on the bike, I will achieve my biking goals.
2. Force more food, beverage and salt on the bike, especially in the heat (when I feel like it the least).
3. Get a tri shirt with deeper pockets in case I must have my “security blanket items” (jacket, arm warmers and gloves).
4. Address my foot discomfort – adjust pedals, positioning or form.
5. I can’t make myself pee on my bike unless it’s raining.
6. Because of the above lesson, I need to figure out some pee stops in advance to avoid long stops at busy aid stations.

Run - I was so elated to be off the bike that I blasted into the run feeling great. I ran the first three miles at an 8:20 pace, though it felt like I was shuffling. By mile seven, I had settled into 9min/mile – still too fast for the heat and for me to sustain for the long haul at the end of an I-man.

Around mile eight, my “smoking gun event” began to fizzle. It was very hot and the sun exposure on River Road took its toll. I realized I hadn't taken in enough salt on the bike to account for the humidity and, due to the heat, my stomach was rejecting my nutrition plan for the run. I spent much of the middle eight miles walking more than running and experimenting with options at the aid stations to find something that my stomach would tolerate to bring back my energy. Finally Coke, ice and water worked! I was able to jog (slowly) the last eight miles. Not the run I had planned…

Those middle miles of the marathon were a death march; there were times during that period that I thought I might be walking the entire rest of the marathon. I saw my time goals slip away and - as I did my fuzzy math - I knew it was going to be a long night. When I was able to start jogging again around mile 18, I was quite happy. How things can turn during this epic event!
Lessons Learned (LL):
1. Be prepared to alter nutrition/hydration plan on the run based on the weather.
2. Skip the fuel belt on the run, or dump it in the early miles if I’m not using it (don’t wait ‘til mile 23 to ditch the extra weight).

Upon reflection, it was all fun. Thanks to all for your support! (Pictures are forthcoming).

Getting Ready - Day 3

Today was another busy day, which included putting our race bags together. While working on it, we came up with a few innovations for the inclement weather on the race day (which is expected).

In the morning Erica, Phil, and I stopped at a local cafe for a cup of coffee/tea. People are so friendly around here. Later, Phil went for a physical therapy treatment while I had another opportunity to tour the town. I think by the time we leave Kendal, I will be quite familiar with its layout and the surroundings. On our way back we stopped at several landmarks, which included the famous Kendal Mint Candy factory and an overlook displaying the beautiful panorama of the town. In the afternoon we paid a visit to a bike store for a last-minute shopping.

Tomorrow morning, we are heading to pick up Kasia at the Manchester Airport, drop off our bikes and transition bags, as well as to check into hotel where we will be staying for the next two nights. In the afternoon, we will attend the Ironman dinner at the Reebok Stadium. I think its the first time the pre-race dinner had been scheduled Saturday. We will see how many athletes will show up.

P.S. TOMahawk, Bella will be racing at IMUK. I will make sure to say hello to her from you. So you know, she is now a Bayliss ;o)

A Little More Sun - Day 2

Smiling during the training ride on IMUK course - I really love this sport. Here I am reaching the top of a tough hill accompanied by a brief moment of sunshine

Its officials. We are registered. Can you guess whose hand is which?

Today was also a busy day. Although much shinier and perhaps less cold, it was more windy than yesterday. After having slept for 12 hours, I think, I finally got onto the new time schedule. Early this morning we drove to Bolton to register for the race(60 miles). The registration and the athlete village is located in the grass field (very charming) and surrounded by cows. In many ways, the British country side resembles greatly the country sides Vermont or New Hampshire, except, that the there are many more sheep, here. Today, those areas were absolutely flooded and it took some skill to avoid getting our feet soaked (which we managed to do, anyway). The organizers were hard at work drying it all out and trying to make it ready for Sunday.

Following registration, I had an opportunity to bike-ride most of the loop (there will be three loops on the bike) with a couple of British triathletes, while Phil followed us in his car making sure we stayed on course. And it was a challenge due to the last-minute changes introduced by the organizers. I must say, that the scenery of the bike course through the country side was beautiful leading us on narrow roads through little towns on a rather technical course. And of course, we had to fight those wicket head and cross winds, which will definitely be demoralising, should they continue on the race day. My first thought - Silverman.

In the evening, Phil and I went for an Alexander Technique treatment, courtesy of Erica who practices in this field. It was a very relaxing hour, and I think, it helped my upper back, which recently had been giving me some trouble. After the treatment, the three of us had a dinner in the Art District, after which we walk-toured the city on our way home.

Wind, Cold, and Rain in Bolton - Day 1

Upon arrival in Kendal with Erica (with Luke) and Phil

Day 1 - Greetings from England. It had been very busy first day. After arriving on Wednesday in Manchester, Phil picked me up at the Manchester airport. On the way to his house in Kendal, Cumbria, we drove a part of the run and bike courses in Bolton, where we were accompanied by a strong wind, rain and the cold. Upon arrival at his home we assembled our bikes and made them race-ready. And, may I say, it was all done within the first few hours of touching down in GB.

After catching up on the last two years of not seeing each other, Phil and I went for a training run (the usual 25 miles ;o - just kidding) in the town. He had to cut his run a bit short due an aching soleus muscle. Phil and Erica live in a very charming town full of old architecture and interesting landmarks. Kendal is also world-renowned for its Kendal Mint Cakes (pictures to come), a sugar-based candy used by endurance athletes. I am really looking forward to trying those.

Good Race At Ironman Rhode Island 70.3

Before the swim (for the album) JanTOM, the Ironmate, and TOMasz

Congratulations!

JanTOM had another good race at IM Rhode Island 70.3, where he took 6th place in the M55-59 age group with the time of 5:09. This performance came on the heels of his 4th place finish at Ironman Eagleman in 5:01 in June.

Ironman Lake Placid Bibs Have Been Assigned

Only five days separates our teammates from toeing the staring line at the Mirror Lake. Here are their bibs. Good luck racing!

2359 - Mrs. TOMTOM
2260 - TOMmomma
1884 - T2
1735 - Mr. TOMTOM
873 - TOMb
1276 - Josh K.

They can be followed live on the race day (Sunday, July 26th) at www.ironman.com

MajorTOM's Report From IM Rhode Island 70.3 - The Book

With my fans Beatka and Kasia

The setup: The thing that makes this race a bit tricky is that it is point-to-point, so there is a whole extra set of logistics that goes into registration and setup. Unlike last year, I managed to pick up my race packet in Providence on Friday evening. If you can manage this, it's a big help. The registration is super fast and then on Saturday you just have to get your run gear down to T2 in Providence, and then your bike over to T1 in Naraganset. Apparently other people also like to go to the beach on sunny, weekend days, so be prepared for some traffic.

Race Morning: Ah, nothing like getting awoken from your night's sleep before the race by the sound of thunder and the crash of lightning. Both great signs. I managed to fall back asleep, and dream of cruising along dry roads. But, when my alarm went off at 3:30, the dream was over. Rain was still dripping from the trees, the roads were pretty wet, and I was rethinking my brilliant plan of clipping my shoes into my pedals the day before. Now, last year at this race I had struggled a bit because I had overeaten the day before the race and my stomach was unsettled, so this year I tried to cut back a bit and had a couple of bananas and some yogurt for breakfast. As we will learn, this was not the best plan. By a little after 4 we were off, and things were looking up. The sky was still overcast, but the rain was holding off. Things change, however, when you get to the beach. What had felt like a slight breeze in Warwick translated to a steady seaside wind that was making for very choppy conditions. I quickly got my gear in place, toweled off my bike, put on my wetsuit, and headed out to the swim start. A quick warm-up in the water was instructive: swimming into the waves was a repetition of scrambling uphill and belly-flopping on the way down. Yet another one of those real world conditions that you just can't simulate in the pool--unless you swim in a wave pool...

The Swim: As you may have guessed, the swim was a rough one. Last year I was happy that I was able to swim without struggling the first 200 yards or so to get things under control. This time, all bets were off. Finding a stroking/breathing rhythm was impossible and I had to stop a couple of times to try to get my breathing under control. It was also very hard to sight properly with the waves blocking the buoys. But, once I got going, things went well. I managed to move in more-or-less a straight line and, by the first turn, was already passing people one and two waves in front of me--clearly some people were really struggling out there. To top it off, the wind and waves was bringing in all kinds of bits of seaweed which I kept touching. I just hate being in the water grabbing at stuff and not knowing what it is. After the first turn, things went pretty smoothly. Swimming parallel to shore was easier, since you could turn to breath away from the waves. On the second, and final turn, it was very difficult to find the buoys, and a couple of times I got disoriented. I could see other people swimming around me, but they were so spread out it was hard to know who's instincts I should latch on to. But, once I figured out where to go, the swimming was a lot easier. Going with the waves you could really feel yourself moving along. I hit the beach in 29:30 and began to get out of my wetsuit as I made my way up to the timing mat. It's a pretty long jog out of the beach, through some soft sand, which makes things a little treacherous, but a minute later I was through and on to transition. So far so good, I was 1 minute ahead of last year when, at the start of the swim, I had thought I was going to see a much slower time.

Into transition and, this time, no messing around. Wetsuit shoved in the bag, race belt on, sunglasses on, helmet on, and we're off onto the bike course.

The Bike: The bike course is, by far the best thing about this race. It is super fast, super fun. For the first twenty miles or so you're out near the coast, so you can really move along. The hills, such as they are, are short and very moderate. To top it off, the previous night's rain had left behind a lot of cloud cover which was keeping things nice and cool. For the most part, the ride was uneventful. I did learn, however, that I really need to figure out how to go downhill. I always thought that this was one of those things that just happened on a bike, but apparently there is a skill to it because I would invariably pass people on the climbs, and then get passed on the way down. I found miles 20-30 to be a bit of a slog. Again, no real challenging hills, just rollers that trend upward, so it's hard to get any real momentum going. By mile 40 however, things pick up again. I should also say that this course was well marked, with a lot of volunteers and good traffic control. The final 7 miles or so wind through Providence, and here things got a bit dicey. The road surface, which had been very smooth, became potholed and train-tracked, making for a bumpy ride. At the same time though, this was a lot of fun. I found myself with a small group zipping around the city streets and I was feeling fast and focused. This all fell apart about a mile from the finish when the guy in front of me came too fast into a sharp left hand turn and hit the curb and I followed him into said curb. For me, this was my first real wreck. I think watching the Tour de France coverage over the last week kept me calm because those guys wreck all the time, and then just jump up and hop back on their rides. Of course, no Mini Cooper was going to drop off a spare bike for me, but the only damage seemed to be a dropped chain, a broken water bottle cage, and a bike computer that no longer worked. Oh well. I was just glad that I could hop back on, make the short climb up to T2, and make a clean dismount. Even with the wreck, I came in at 2:35--three full minutes faster than last year.

I got to T2 and learned why smart people, when they have to leave their run gear out on the grass overnight when there is a chance of rain, take steps to keep the water out. I racked my bike, and opened my bag to find my shoes and socks sitting in an inch of water. Undettered, I threw on my sopping foot gear, grabbed my hat, and set out for the run.

The Run: I had done this course before, so I knew what to expect. At the getgo I was moving okay, but feeling tired and heavy in the legs. Unlike last year, however, I was able to keep up a steady pace. The first real challenge was Angel hill--a long, very steep climb within the first mile. My quads were starting to complain and I was getting worried that they wouldn't hold up. By mile 4, I was starting to get my running legs under me. I was becoming concerned, however, about my food intake (or lack thereof). Besides the three bananas and bit of yogurt in the morning, I had taken in four gels and about 240 calories of fluids on the bike--all told, that was about 1000 calories since 4 a.m.--clearly not enough. I was taking cups of Gatorade and water at the aid stations, and at around mile 3 had half of a gel, but clearly was not eating enough. And yet, I just could get myself to eat. At the turn around, starting loop 2, I was still feeling pretty good. Coming off Angel hill for the second time, I was starting to pick it up. Miles 7 through 11 were good and strong--not particularly fast, but I was holding consistent. More to the point, some quick calculations were telling me that, if I could hold on, not only would I break my 4:50 goal, but I would just make it in under 4:45. Right around mile 11 though, things started to break down. The lack of food was getting to me. I still had only had half of a gel on the whole run, along with some Gatorade, and clearly I was depleated. Fortunately, the course was mostly downhill. Coming into the last half mile, I managed to hold it together and, hopefully, pulled off a strong finish-look as I came into the finishing shoot at 4:44:22.

I took off my timing chip, got my finishers medal, grabbed some water and headed over to get in line for massage. I stood there for a few minutes and then, feeling the race (and my lack of eating) catch up to me, found my way to a port-a-john and threw up. Now the race was officially over.

Great Time Was Had By All At Ironman Providence 70.3

While we are working on the race report, here is a preview of what is to come. And here is how Rhode Island's ABC 6 summarized the race.

http://www.abc6.com/sports/50591282.html

JanTOM in front of an "angry" ocean prior to the swim. The waves were anywhere from 2-3 feet toll. Needless to say, sighting was greatly impaired. Race organizers offered a "duathlon" option (bike-run) for those concerned about the water conditions

JayTOM and TOMasz - never too late to display our colors. The swim-time is approaching

It was a great day. Our support team was awsome - we love them. From right: Kasia, MajorTOM, Jarus, TOMasz, Beatka, and Linda. Behind us, the beautiful Rhode Island State Capitol

IM Providence 70.3 - Next Sunday

The training is in full swing for this year's racing season. The first test for me is the Ironman Providence 70.3 on July 12th. It is a point-to-point race commencing at the Wheeler State Park in Narragansett and finishing at the State House in Providence. If the weather cooperates, we all should have an awsome time there (JanTOM, MajorTOM, JayTOM and myself). Follow us at http://www.ironman.com/

A training day in Enfield between rains

I Was So Close

With friends before the race

Indeed, I needed about one minute to breake the 5-hour mark.

This year's Ironman Eagleman 70.3 in Maryland was blessed with the best weather conditions in a long time, although, one think we could count on was the wind on the bike and the notorious drafting by many.

Stoping the traffic on the streets of Cambridge

I was very pleased with my performance and placing fifth in the young 55-59 age group. This year, I decided not to accept the Ironman 70.3 World Championship qualifying slot for Clearwater, FL.

The sweetest moment of them all

Next stop, Ironman Providence 70.3 and another chance to break 5 hours, as well as to race with some of the IronTOM team mates

See you there.

Training Days And More

Last weekend Kasia and I traveled to the North East Kingdom, Vermont, to have some of the best time in a long time. On Friday, we joined our friends and hosts, Nancy and Delvin, at the Lowell Jamboree concert, where more than twenty vocalists and instrumentalists engaged the audience in an evening full of music, dance, fun, and laughter.


The fiddle concert performance in Lowell

My support group

On Saturday, while Kasia volunteered her time at the OEVNA sale ticket table, I raced in the first of two Century bicycle races (100.5 miles) that took us from Newport, VT, through some of the most spectacular parts of the state. Admiring the beautiful vistas took the mind away from the grueling experience of climbing some of the most challenging mountains around. In the evening we joined Nancy and Delvin in attending a fundraising dinner/dance for the Orleans Essex VNA & Hospice. Despite, having just finished a 100+ mile race, where I came in 4th, I had no trouble spending most of the time on the parquet floor dancing the evening away to the tunes of the country music and the strong voice of Nolan Keeghan, an accomplished, young female vocalist. As I understand, in a couple of weeks, Nolan will be competing in this year’s edition of the “American Idol.”

Minutes before the start

And here it comes - start to Day-1

Sunday brought about an even more challenging day of riding. A 107-mile velo loop took the riders from Newport and over some of the highest mountain peaks in the state (Jay Peak and Lowell Mountain). I stayed on pace for the first 60 miles+, after which, somewhat challenging road conditions (the winter does not help to maintain roads in a good shape), and the constant shaking kept on loosening the rear wheel’s valve extender, thus causing the tire to leak air. Having to stop too many times to “fill up” the air, and eventually, having to replace the tire, assured me to secure the last place in this race.

Waiting in anticipation

And here it comes - start to Day-2

I considered the IROC Century races as part of my training regiment leading to my most important races of this season – Ironman Providence 70.3, Ironman United Kingdom, and Silverman Iron. Riding the back-to-back 100-milers+ gave me a lot of confidence in my conditioning and made me content with where I am on my training spectrum. In addition, doing it all on the 23-rear gear cassette brought a huge smile to my face every time I crested another mountain or a long climb.

We will be heading back to the North East Kingdom a few more times this summer for athletic and social events. In a couple of weeks for a fiddle-concert extravaganza, and later for a 3-mile swim race (July) and a Derby Sprint Triathlon (August). Of course, we also plan to return to repeat the Century races, and hope to see smoother road conditions.

From The Saddle Of BritTOM - Ironman UK 2009

Swim and bike course pictures from the 2009 edition of Ironman UK to be held on August 2, 2009, in Bolton, England. BritTOM and TOMasz will be representing the team, there. The real challenge will be to stay on the right side of the road - at least, for one of us.

Getting technical

This portion will be quite flat

The beautiful country side

The 2009 Boston Marathon Adventure

In less than perfect weather conditions I completed my first Boston Marathon. Below is my story. Enjoy.

And here I come

Get ready, get set, go ..........

The Man in black

With friends following the race

Feeling patriotic

Pain is temporary, pride is forever

TOMalita & TOM-a-Lot's Big Adventure in New Orleans

This is a pictorial report from the trip to Ironman New Orleans 70.3

A local bike store - safe and secure

Hard at work

An R & R in the city before the race

Last-minute workout by the candy store

A carbo-load with friends at Mena's Place

With a friend triathlete