4:01:22

It took everything I had but it gave back more than I could have imagined. It gave me strength to face the unknown. It gave me clarity to see the possible. It gave me spirit to embrace the ride. At 4:01:22 it gave back and I'm grateful. My faith, family, and friends guided the way. Thank you

4 days out

Last night I was on the lake again for a mile and half swim. I continue to believe in myself and hope for the best this Sunday. I've done the work. 70 min run on Sunday. Chest/core conditioning/45 min bike ride on Monday. Tonight I worked back and abs. The rest of the week will be light workouts.

OWS

Tried my wetsuit out for the first time this morning on the lake. It couldn't have gone any better and has given me the confidence going into the race next weekend. Matt from Fuel accompanied me in his kayak just in case I needed some assistance during the open water swim. I put in a total of 1800 meters give or take for this session. Wednesday worked on leg strengthening and core conditioning. Thursday in the pool for 1000 meters plus 800 meters. Believe I have resolved my motion sickness with a little dramamine. Friday lifted arms/abs and 60 min on the stationary bike.

I think I can

Tonight in the pool something clicked and I just started swimming lap after lap. I swam 1000 meters followed by 500 meters with a good deal of confidence. I'm starting to think I can swim this mile all freestyle. Still experienced a feeling of motion sickness which is caused from my repeated head movement. Not sure what to do about that issue. Sunday was my longest run of 70 min bringing me in at about 8 miles. Monday consisted of chest and 30 min bike ride.

Increased appetite

I'm finding myself up at night trying to satisfy hunger pains. Seems like I can't eat enough to refuel my body. Trying to bring up my carb intake. Today I worked shoulders along with a 30 min bike ride. Wednesday leg strength training and 1 hr in the pool. Felt tired swimming laps but no motion sickness. Thursday arms and 35 min run. Friday I took the night off to enjoy the serenity of Cedar Ridge Vineyard with my colleagues from Fuel. That environment is always a surreal experience.

Motion sickness

Experienced motion sickness during my 600 meter swim Monday. Pushed thru another 300 meters and called it a night. Felt extremely nauseous with migraine. This was the first time I wore a swim cap and have a feeling I trapped water in my ears causing the sickness. I will find out if that is the case Wednesday. Tonight I worked back and rode stationary bike for an hour. Sunday I ran 7 miles to account for last weeks long run.

Beginning is a third of the work

My daughter started training for her 5k run. Together we matched strides and put up with the hot weather. It was short but sweet jaunt. I am proud of her determination and courage. Thursday I worked shoulders/core and ran for 35 min. Toured the countryside for an hour on my bike and lifted arms/abs to end my Friday.

1200 meters

Dealing with the fact that freestyling the whole mile isn't going to happen by the end of this month. I am adapting with anything that will keep me moving forward to reach that distance. It's about survival. Tonight my pool workout consisted of 1 x 400, 1 x 200, 4 x 100, 4 x 50. Tuesday I worked on back and core conditioning.

Day 51

Today my daughter joined me for my morning workout at the gym. She has taken great interest in my training. It has encouraged her to start running. Together I hope to enter us in a 5k before the end of summer. I believe this can be empowering for her. Two part workout today consisting of 35 min swim in the a.m. and chest/70 min bike ride in the p.m.

Running means to me

Long run today. I draw inward and block the world for a determined amount of time. It's about focus and refocus of pace. Managing discomfort while never giving in to the relief of stopping. Amidst all I escape from the bustle and find a clarity in my mind. I am reset.

Custom tri suit

1 month to go

I am determined to stay the course and elevate my training. August is just around the corner. Going in I want to feel completely confident in all disciplines of this event. Felt pretty good about this weeks work. Long swim/legs/core workout on Wednesday. Thursday consisted of shoulders/abs/short run. Tonight I started with arms/core and ended with a 70 min bike ride.

Recovery

Feels like my energy is back since competing Sunday. Yesterday I was back in the pool for 20 min and 40 min on the stationary bike. Tonight worked out back and 2 sets of core circuit. Also checked body fat which is now 10.5%.

My unofficial, official tri

We are instinctually competitive. Driven to push ourselves to a place without limits. It purifies the spirit and makes us more humane. And when you make it to the end it's a new beginning or opportunity to live this life with vigor. Sunday I purged for the first time in my hometown of West Union's third annual triathlon and finished. Today I train harder in hopes of pushing my limits again on August 1.

Unity

Sunday I will become a part of something. Something that brings people together to challenge the unknown and push the limits of mind and body. Collectively crossing the finish but doing it for our own reasons. Our mantra is "I can". I continue to move closer to reaching the starting line. Wednesday I swam for 50 min with very little recovery between sets and finished with leg strengthening. This evening biceps/triceps/core along with a 30 min run. Still sore from dead lifting on Tuesday.

Childhood friend

The following is an email I received recently from someone I grew up with. Wanted to share his sentiments.

Bill,

Noticed on Facebook that you had entered your first triathlon and got caught up on your blog this past weekend. Congrats! I did my first tri in '98 and have been competing ever since - 6 to 10 events per year including an Ironman finish in '02. It can be addicting.

Sounds like you have lots of good resources and are taking a smart approach. I particularly commend the swim lessons. It can be humbling (we should have been doing laps back at the pool in West Union instead of chasing girls and doing cannonballs off the high dive!). Also the core training - this is vital to all three disciplines and often overlooked by beginners as well as veterans. Listen to your body on the run - we're not 18 any more. Seems like there is always something nagging me in this department, but I digress . . . .

Let me know if you have any questions and I'd be happy to try to help. With the exception of the mountain biking (kudos on the Xterra choice) it seems like I've done it all at least once in this sport - usually the wrong way the first time! Good luck!

Jim

3% efficient

Swimmers average only three percent efficiency. 97% of our energy and horsepower gets diverted into something other than forward motion. The key to endurance swimming is saving energy and become more efficient. Be one with the water. Spent 30 min in the pool focusing on streamline and breathing. Transitioned to bike for 45 min. Strength training included chest and abs along with plenty of stretching.

Resolute

Life brings purpose. Fatherhood has brought great purpose to mine. My 1 hour run gave me time to think about how I can always improve as dad, son, brother, friend... Today I ran closer to becoming more steadfast in this life's journey. Jumped in the pool for a 30 min cool down and TI drills.

Sharing the road

Thursday night Griffin joined me for a 30 min run. It was a nice change of pace having a running partner. Even more special being it my son. He is starting to prep himself for this falls cross country season. Tonight I worked on shoulders and pedaled my way thru an hour and a half stationary ride. I'll be in open water tomorrow.

Plan B

From the start, I assumed time and laps in the pool would help me reach my goal. 4 weeks in and progress has been minimal. How can I seriously improve with 6 weeks left? Plan B - Total Immersion Swimming or TI. The following is the TI philosophy:

Transform Your Technique
Traditional instruction focuses on pulling, kicking and endless laps. TI teaches you to swim with the effortless grace of fish by becoming one with the water. TI emphasizes the same patient precision and refinement taught by martial arts masters. We start with simple skills and movements and progress by small, easily-mastered steps. Our students thrive on the attention to detail and the logical sequence of progressive skills.

Transform Your Experience
Swimmers come to us with the goal of swimming faster. They quickly learn that it’s far more beneficial and satisfying to swim with grace, flow, and economy…and that speed will surely follow when they master ease. You’ll feel the difference from your very first lap of intelligent, purposeful TI practice and get more satisfaction from every lap that follows.

Transform Yourself
TI, alone among all swimming-improvement programs, teaches swimming as a practice — in the same mindful spirit as yoga or tai chi. Our students tell us that by swimming the TI way they sharpen the mind-body connection and achieve heightened self-awareness and self-mastery, leading to greater physical and mental well-being.

Tonight I spent 50 min utilizing TI techniques which helped me understand how effecient I can be in the water. I will continue to implement these practices in hope of reaching my goal. Finished my workout with leg strengthening. Tuesday was dedicated to back and core training.

Old stomping ground

End of the month I will participate in a small triathlon. It just happens to be in the town of West Union where I grew up. This will be a great opportunity to test the training I've done up to this point. 3 mile run - 16 mile bike - 200 yard swim. I will be stepping in the footsteps of my youth. Looking forward to some familiar faces. In anticipation, workouts are intensifying. 30 min run yesterday with 1/2 mile cool down. 30 min/700 meter swim this morning. Tonight entailed chest/ab workout followed by 60 min stationary bike ride at 150 hr.

Moving forward

Ran across this song "Moving Foward" by Hoobastank. The lyrics connected with me. It could be said that music is medicine for the soul. I think the same thing can be said for challenging yourself. This song is another addition to my workout playlist. Postponed my chest workout to Monday and replaced it with a 40 min session in the pool. Head position is improving on pull thru to breath. It's progress that helps build confidence.

Lifting partner

A college friend, Scott VanDraska, is partnering with me on lift days. He is a former bodybuilder and expert on isolation technique. Today we worked shoulders. Very important for the swimming portion. I felt very fatigued at the end of the session. Quick recovery is becoming crucial to my day to day workouts. One hour stationary bike ride wrapped up the evening. Hopefully tomorrow I can do chest and core conditioning.

Try and fail, but don't fail to try

I ran into a gentleman that competed in the Pigman triathlon. He was teamed up with his two sons. His part entailed a 500 yard swim. I was anxious to hear of his account and this look of disappointment came over his face. He explained how the complications of swimming in a constricting wetsuit forced him out at 250 yards. This man felt like he let his boys down. I commend him for his effort because he tried. There is no failure in trying. I took what I heard and used it to push hard thru my short run and arm workout.

Swimming the line

900 meters in 30 min. I continue to go just a bit farther in every session and more in less time. It usually takes a good 400 meters before I begin to relax and have some sense of rhythm. Still need work on my leg kick. Gotta keep that back end up. Breathing tends to be my priority along with fixating on the painted line to stay the course. Water deprives comfort and shifts you into survival mode. It's always a challenging environment. Solid back workout and core conditioning to end this training day.

Glutes to the max

Weight training continues to be an important part of my routine. Leg strength and conditioning is such a key component to locomotion. I'm working on new lifts that have pushed my legs to a whole different pain threshold. Back in the pool tomorrow for 30 min.

Tasting T1

T1 is the first transition between swim and bike. Stacked my short swim and short bike getting a taste of this changeover. Finished off with 2 sets of a core conditioning circuit. Tried to maintain a hr of 130-150 thru all workouts. I will eventually add the run to the stack experiencing T1 and T2.

Long run

50 min run. Gentle breeze tonight keeping my run fairly comfortable. Next week I will begin to increase pace to elevate heart rate. Sunday 7 am chest and ab workout.

Making a difference

The human spirit is inspiring. You can make a difference in the life of another sometimes in the simplest of ways. Thursday I had a conversation with a young man about my August challenge and he simply told me "You can do it." I don't know this person but he gave me hope. It encourages me to be better in all aspects of my life. I believe we all can make a difference. Starting to run into others training for triathlons. Always come away with some really good advice. Looking forward to week 4. Workouts are becoming more intense. Ended this week with 45 min swim, leg workout, 80 min bike ride, and back workout. Cardio is growing stronger. Think I'm growing blood vessels. Today I was fitted for a fullsleeve wetsuit.

Runner's high

I'm starting to get that feeling of well-being after my runs. 30 min short run tonight. Spent another 30 min in the gym for core conditioning. My range of motion is increasing with consistent stretching before and after workouts. Little cramping in left calf.

Zero to 700 meters

I earned 700 meters tonight in the pool. Not a continuous swim but gratifying never the less. I've learned that you increase lung capacity by growing blood vessels. More blood vessels allows for larger volumes of blood to enter/leave your lungs. As a result, greater amounts of oxygen enter your blood and greater amounts of carbon dioxide leave your blood. I will continue to work hard to control the anxiety of the swim. Bicep/tricep workout to end the night.

First trail ride

Made my way over to Beverly Park today for my first single track experience. It was memorable for many reasons. Got my first taste of a high side but managed to save it. Need to work on better front end position, speed and gearing. It brings out the kid in you. Nature offers serenity amidst the obstacles of the trail. I enjoyed it and look forward to my kids joining in the fun. Hope to explore Sugar Bottom next. Finished the day with a leg and ab workout.

Testing the waters

Saturday went boating on the lake that I will be swimming so I took a little open water dip. Time to acclimate from pool to lake. You become easily disoriented and requires frequent checks. I'm anxious for the next opportunity. Had a change of scenery for my long run on Sunday. Ran a recreational trail near my brothers home in Ankeny. It was hot but rewarding. Starting to feel like my body is responding to this tri-regimen. Especially wonderful to see my family.

Back road inspiration

I'm 1 hr into my off-road trek on a quiet gravel stretch that goes for miles. My legs burning. You learn a lot about yourself when you're pushing thru pain. You start to question what brings you to this point. Why do this? I believe it helps you endure what life throws at you. It can be spiritual and enlightening. Times like these can take you back in your mind. You remember that feeling of being somewhere and the way it made you feel. My ride took me back to my roots. All my senses of being on that gravel road felt like home. Small town life. Simpler times that shaped me into the person I am today. It was inspiring and it carried me thru tonight.

Breathe.. Expel.. Breathe

Nothing worse than your face in the water. 40 min in the pool. I'm learning to relax but maintain form. Something about self-conscious breathing that messes with your mind. Lung capacity is getting a little better. I continue to build my endurance and some confidence. You have to respect the sport of swimming. Spent 30 min on core conditioning. I've noticed a jump in my appetite. Need to eat more carbs.

Day off to reflect

It's an off day giving me time to think of what I'm looking for on the other end of this challenge. 1. Overcoming fear. Not to be afraid to take chances and make sacrifices. 2. Living life to its fullest with everything I am. 3. Continue to grow in my faith. This is at my core. I have an incredible support system starting with my kids (Sydney 13, Griffin 15). Family, friends, coworkers have given me encouragement and I feel very blessed. Thank you. So I continue...

Core conditioning

Morning workout with Rachael. She introduced a great core conditioning workout to perform 2-3 times a week. This should impact all three disciplines. Tonight I'm back at the gym for a short swim followed by a 40 min bike ride down Beverly Rd. Rachael has also created a swim routine for both short and long days. Starting to feel more comfort in the water. Yesterday afternoon I worked on legs and abs: squats, good mornings, leg extensions, leg curls, leg press, calf raises, leg raises, russian twist, cable crunch. Back workout tomorrow even though it's an off day. Need to continue strengthening my right infraspinatus.

1 of 10 weeks complete

Friday night I put 60 min on a stationary bike at 142 hr. Made sure to stretch legs before and after. Tonight I pushed through 45 min of running. My achilles tightened in last 20 min. I feel mentally strong but the body is still trying to catch up. Hope in the next coming weeks that things become a little smoother. I pray for strength and guidance.

Rest day

It's 5 days in and I'm starting feel the effects of training. Apparently there are muscles that I have not used for some time if ever. I need to focus on leg and core conditioning. Body fat percentage is sitting at 16%. My goal is to cut that in half by Aug.

Swim lessons

The intimidation of swimming a mile has convinced me of the need for help. This morning I met with Rachael, an aquatic trainer at ActiveEdge Fitness. A little encouragement and coaching goes a long way. I am starting to believe I can do it. Things I need to work on: 1. consistent stroke thru my breath 2. Keep legs straight and kick from hips 3. Blow out breath under water 4. Swim, swim, swim

Day 2-3

Monday night I spent 30 minutes on the stationary bike @ 150 hr, which felt pretty good. Looking forward to my first single track ride. This morning I woke up to the most beautiful fuchsia sunrise. It was the kind of inspiration I needed for my short swim. After 2 laps of the pool it became all to real how daunting it's going to be swimming a mile. It's a fear I need to overcome quickly.

Day 1

Today was a short run. Only a couple of miles. Little sore but should be ready for long run this week. In the pool for laps tomorrow. The thought of completing this triathlon is my motivation at this point. Beyond that I'm not sure.

My first triathlon

On Aug. 1, 2010, I plan to experience my first triathlon. Xterra Sugar Bottom. 1 mile swim–13 mile bike–6 mile run. I'm excited for the challenge.