Let’s just say that my morning didn’t start off all to well today.  Jumped on the bike before sun up and headed north up towards Saylorville.  I was having a pretty good ride and working on some interval efforts when all of the sudden… “bink”.  The sound of a rock shooting out from my back wheel.  It’s for those 5-10 seconds afterward that you continue to pedal on, but begin praying that the tire holds.  Not today…. Pfffttttttt… Rumble, rumble rumble.   Shortly after I was nearly complete with my tire change.  I was pumping the new tire up when the valve rips off at the tube.  Pfffffttttt.  Are you kidding me?  I usually carry 2 tube with me on longer rides, but go figure.  None the less, check out this video if you’re not sure how to change a flat.  It’s pretty good, but you should really practice several times at home with both tires to gain the confidence and speed so that you no longer worry about it. 

That’s how my day began today, but as I write this, it’s headed up!   Yesterday, I took a look at the calendar to asses the final approach towards the Lake Geneva 1/2 Ironman.  It’s on September 12th, 4.5 weeks away.  At this point, my swim is there although mediocre at best.  My bike is easily there, but I do want add some higher-intensity endurance to help elevate my ability to sustain a higher pace for longer.   My run is still building, but shaping up with each week.  Last Saturday, I ran 9.5 miles for my long run which was an emotional rollercoaster heading in to it.*  I was elated and so very grateful to have just run the farthest I had yet since 2003 Chicago Marathon.   

This week as well as next will serve as my final big mileage builds before I back off the longer distances.  This Saturday, I’m targeting a 100 mile ride, but that will ultimately depend on what else is going on.  Time is so very precious these days!  Sunday, I will follow with a long swim and a small “shakeout” run.  My long run is planned for Monday which will fall in between the 10-11 mile range.  I’ve specifically been targeting hills for my runs, because the Lake Geneva run course has some bruisers!   It’ll be a tough 3 weeks, but very important and necessary ones! 

* Starting in 2003, I had IT Band Syndrome.  I had worked on that for a Fall and a Winter only to come back with a new injury, Plica Syndrome.  Both completely sucked although the IT problem sure hurts a lot more.  I pretty much couldn’t run more than a mile or two at the very most.  Mabye 2-3 times per week.  It was if the rug had completely been pulled out from under me.  The following October, the late Dr. Breedlove performed a “knee scope” and removed the plica.  It took nearly another year before I could build my mileage back up to where I could run 3-4 miles 4-5 times per week.  My running and cycling stay on this slow and steady course for another 2 years with only a few races here or there.  In 2007, I then developed a Hip-Flexor issue where it popped everytime I stood up.  It hurt to as it was a very intenst POP!  More PT and rehab!   During the fall of 2007, I drastically reduced my mileage and decided to start from scratch.  I ran for 5 minutes at a time.  I spun on my trainer in the basement for 20 minutes at time.  Lots of NSAID’s, ice and babying of my body.  Each week I added the smallest fraction to my training.  I was scared and a nervous wreck, just waiting for the next problem to emerge.  Fast forward to March of 2008 and I was running outdoors for 4-5 miles and trainer spinning for 60-90 minute sessions.  I felt good and wasn’t having any problems yet still felt as though I was on thin ice.
Now 2009, I’m in the best shape of my life and enroaching on my 2nd 1/2 Ironman (last was Lake Geneva 03).  Everything feels great and I’m feeling comfortable that I will succeed.  The problem is that I will never lose the fear of injury.  The fear that one of the things you value most in life can be swiped away from you in an instant.  If you can learn something from me, remember to take care of your body.  Everything from proper mileage building to not running in old shoes to proper stretching.  Everyone’s body is different and you need to listen to it.  Take care of it, because if you don’t, it will rebel!

Quote for the road:
“Forget about the mistakes you made yesterday; yesterday is gone. Don’t dwell on tomorrow; nobody knows what it will bring. Focus exclusively on today. When you wallow in remorse over yesterday, or quake in fear about tomorrow, you lose hope.”