Archives for "Ironman Posts"

Going into this weekend I was excited to follow many of my friends as they started their big races they have trained so hard for, it didn’t matter if it was a full Ironman, a half Ironman, a marathon or a half marathon. These are big races.

Now that it is Sunday night I never expected to see what happened. It was a hard weekend for so many and it didn’t matter if you were a pro, a top age grouper, a multi time finisher or someone who simply is winning his life back. From coast to coast this special group of people toed the starting line with such hope but they never knew what was in store for them.

Let’s start with a race that I probably would have done, if it hadn’t been for my recent career change, St. George, Utah. In the couple of years it has been around this 140.6 mile race has developed a rep as the hardest Ironman in the US and this Saturday it proved why. By the time the swim was over the report was 400 people had to be pulled from the water. Others that shouldn’t have any problem finishing the swim in the time allotted, didn’t. Cold water, 45 mph winds, 5 to 8 foot swells drove people backward, it is amazing people finished and no one was injured. I was following 6 people that day and 2 finished the race. It just proves nothing is for sure. No matter how confident and prepared you are for this called Ironman, it always has the potential to chew you up and spit you out.

Don’t believe me? How do explain another friend, a pro who actually wins these types of races being pulled out of the river in a different race. First and foremost the Ironman MUST be respected.

Lastly in a rather dismal weekend for endurance athletes comes a shining star and simply reminds you why we do this, Steve Fredricks. Against many walls, many potholes and even a developing cold this man toed the line for his half marathon. Now no offense Steven, this man does not look like your typical runner but who really does and by the time he crossed the finish line it really doesn’t matter. He faced his demons. He faced his doubts. A new man is emerging and there is no stopping him now.

So that brings all back to me. I have two 70.3 races and of course the biggie in 16 weeks. I went out this morning with a couple of friends, but my thoughts kept coming back to those moments of this weekend. Even though most of us only know each other through Facebook or perhaps a quick meeting I kept on thinking how proud I am to be in this group of people. Sure many have been knocked down, they will be bloody for a few days, but they will get back up dust themselves off and keep on moving forward.

A lesson more people should learn…

Until next time… Your Fitness Buddy.

As I sit here in a sweaty mess I have come to a realization, I am not much of a runner. Let me explain…

I laced up the shoes this morning at went for a run. I did this for three reasons -

1. Watch - Now that I am an Employee of Timex I better get out on a few runs to really see how some of these watches work. I know I have been an employee for over a month, but I really haven’t gone outside for a run or a ride for that matter in over a month. Today’s watch of choice is a model called the Marathon. I have been talking a lot about it in the stores I have visited but I have yet to use it outside. See this watch is suppose to break pricing barriers that the folks at Garmin or Polar don’t have. It is the first GPS watch under $100. I have felt pretty guilty talking about this watch and I had yet to use it myself. Well this morning that changed. Knowing this was the first time using it, the GPS part of the watch needed a little extra time to connect with the satellites, so I took it outside, turned the GPS on, placed it on my front door step and went back inside for a little breakfast. A few minutes later I came back out and presto it was ready to go. It is purposely made to be simple, minimalist, for everyone who simple wants to know their time, distance and pace. My first review it good! For those who think I will have to do this routine every time I go out my front door, that would be a no. It remembers where you are, so the next time I try to connect with the satellite it shouldn’t take more than 30 seconds. So that was reason #1, actually run with the product I talk about. I kept a decent pace for not running that much finishing at a 8:34 minute pace for 4.54 miles.

2. September… What is September other than the 9th month of the year? September was the real last time I was running on a regular basis, at least if my memory serves me right. See around that time when I developed my first real running injury in my running life. I started to have aches and pains in my right foot. After becoming a Google Doctor the symptoms lead me to believe I developed Plantar’s Flasddojfnrrnrivnpji4nq4fnjfrgrtg. Knowing that I had an Ironman in the beginning of November the decision was made to keep my running cardio by shortening the runs, space then far apart and focus on the dreaded Stair Master machine. It helped but I could always feel that it was there. I survived the Ironman and went into winter with very little desire to run. I went inside, reintroduced myself to my nemisis the track. For a time things where OK but still I could feel it and once again I went back to the Stair Master machine. I like the machine and there is nothing on the fitness floor that kicks my butt better than that machine, but still it is not running. With the exception of a few races here and there I haven’t really “ran” on a consistant bases since September. No matter what you do, nothing replaces the act of running.

3. 16 1/2 weeks until the big day!!!!!! Not too mention I just signed up for a 1/2 Ironman that is happening in less than 6 weeks, plus I will have another one of those 1/2 Ironman things come mid-July. Simply put it is time to get my ass moving. The foot still has it bad days, but lately the good days seem to be coming more often. Plus I have been doing more rehab on my own and soon I will be going to two other folks to help me out. I know I have written this before, but running allows me to put all the puzzle pieces together. I am more focused on the task at hand. Without running I do feel in a haze, reaching for straws rather than go after the goal. Swimming and riding help but they never give me that feeling of focus that running provides.

So I believe I am at that turning point. Hopefully the timing couldn’t be better. I face what could be my toughest Ironman yet in Ironman Louisville. A swim in the Ohio river doesn’t sound too pleasent. A bike ride though the rolling hills of Kentucky while the heat and humidity build and build seems daunting. Then a 26.2 mile jog (I hope it is a jog) on pavement that has cooked all day could be the biggest challenge of them all. No one ever said the Ironman is easy, some are harder than others, but they are all hard in their own right.

I just got to get my ass a movin’!!!!!!!

Come on foot!

Until next time… Your Fitness Buddy!

I know the Ironman is 126 days away or 18 weeks.

I am kind of asking the question can a person be highly motivated and unmotivated at the same time? This Ironman stuff really plays with ones mind. I am not worried because I had the same feeling last year around July. I remember Kim and I getting away for a few days, sitting down next to a pool for a couple days a pouring over my previous Ironman posts. After I read those I felt refreshed and renewed on why I do these things called Ironman.

I know I will get through this once again but it bothers me a little I am fighting this for the second year in a row. I guess I just have to follow one of my rules and give myself a break. I think back to all the things I have been through in the past year I need to remember I have been through more than usual. Leaving a job of 15 years, trying to start my own company, being unemployed and finally finding a great job takes a lot out of a person. I know once I start to get into a routine with this new job my attitude should improve. Right now every workout is an effort. Dealing with this foot thing and not being able to actually run much also plays in to my general grumpiness. Running though my poorest of the three sports is my life line. No exercise replaces the feeling I get when I am finished with a hard run. Replacing it with the Stair Master, Ellipitcle or rowing machine simply doesn’t do it.

So right now 126 days away, I am not feeling it as much as I should be. The body takes a little longer to recover. The mind is having focusing on the job at hand. Ugh….

I am not looking for any pitty party.

I am not looking for any advice.

I have been through this before and guess what? When I jump into the Ohio River on August 26th I will be fine. Finishing the race is always a concern simply because it is the Ironman and it will chew you up and spit you out if you don’t respect it, but I have to say if I simply repeat my past two performances finishing isn’t the biggest of worries.

If you think I am burned out on this Ironman thing, you could make a valid arguement, but…

I would disagree. When I watch something that involves the Ironman I still get the same goose pimple feeling I had when I did my first. I can still talk your ear off when the topic comes up. I am still as proud today as I was on September 10, 2010. Burned out? I would agree if my feelings and passion were diminished.

This journey is full of its ups and downs, it is just a down…

This is what I need to do…

1. Get settled into a routine
2. Get this foot fixed, coming after May 1 when my insurance kicks in
3. Cut myself some slack
4. Remember THIS IS FUN
5. Get back to the basics

The journey in the past month I have met a lot of people that should be inspiring me. Seeing these people help, butI can say the only person that inspires me, is myself. I am not selling any of these people short but simply when it comes down to it, it comes to me. My desire, my passion, my vision, my journey are the things that keep me moving.

So here it goes.

Goals for Ironman Kentucky on August 26, 2012

1. Get to a race weight of 180.
2. Finish at or under 14 hours.

• 1 hour and  15 minute swim
• 6 hour bike
• 6 hour run
• 45 minutes in transition

If you have done these races before, none of these numbers are that impressive. Let me explain. IMWI 15:35 in 2010. IMFL 13:54 in 2011. This course especially on the bike is similar to Wisconsin. The course is harder overall than Florida. Add in a dash of 95 degree heat and that makes it the great unknown.

Let’s break this down some more.

Swim – Goal 1 hour 15 minutes would be 2 minutes faster than IMFL and almost 10 minutes faster than Wisconsin. The swim is in the Ohio River (yes I know) so perhaps if it has any type of current (we swim with the current for most of the swim) maybe 1:15 is conservative.

Transition #1 – IMFL was around 10 minutes and IMWI was around 15. Seeing this race once before I know there is a pretty long run from the swim exit to transition and it will be the first time for me that it will be outdoors so I am sticking around 10 minutes, perhaps 7 is possible.

Bike – Much like Wisconsin with the hills. The difference is that they are suppose to be more rolling, where Wisconsin is hills with turns up and down. I do remember Florida has head winds for the first 60 miles, but I do believe Kentucky will be harder because of those hills and add in the growing temps and humidity throughout the morning and afternoon. So if I match the IMFL time on a harder course that would be great. In fact 6 hours is 9 minutes faster than Florida. I plan to ride this course twice in the coming months, also bought a training video that covers the course.

Transition #2 – Should be the easiest out of the three I have done. IMFL 10 minutes and IMWI 20 minutes. Depending on the toll the hills took and the heat and humidity I am looking to go under 10 minutes. We shall see…

Run – Running 26.2 miles, is never easy for me to do by itself, add in the 2.4 mile swim and the 112 mile bike and the 95 degree temps and the 100% humidity, I am looking at a possible walk of the 26.2 miles. What happens on the run is going to determine the final time. Will I be better than 14 hours? Right around the 14 hours? Or will it be closer to the midnight time frame I simply don’t know. IMWI I walked most of it. IMFL I was able to run close to 8 miles of it and cut a half hour off my time… What will happen? This is the great unknown

If the foot improves, the run should improve. If I can take 10 to 15 pounds of this frame it should improve the run. If the Ironman gods are nice and give us an early fall day in Louisville the run should improve.

We will see…

You know what I feel better. I am adding a sixth point…

6. Write about your Ironman experience.

Until next time… Your Fitness Buddy.

Hello there it has been awhile. You are probably thinking man that Jim Ristow guy isn’t writing as much about this Ironman as the first two. Well thank you for your concern. Rest assured I will make up for lost time and excite you with all the glorious tales that proceed me in the next 142 days.

Truthfully after two of these things what is there really left to write about? Plus having this job thing and a job that actually gives me responsibilities does cut into my writing time.

That being said something did happen to me today.

Up to this point I feel that all my training is on point. I actually started to build a good base way before I signed up for #3 just in case this whole job situation actually turned out, which it did. I guess if I had to say I am actually ahead of the swim training, the running is on par (even with this stupid plantar fakjdfjfnwfhbwel thing in my right foot) and my bike is the only thing behind. That too will come along even though I will soon have to start all this traveling that my new job requires from. All in all I am not wigging out as much as the first two. I guess that comes along with experience.

Sometimes I worry a bit if the Ironman flame isn’t as strong as it once was, but after watching an Ironman DVD, a YouTube video or simply catching my reflection working out so hard the chills and excitement come rushing back and today was a great example on how passionate I still feel about being an Ironman.

Yesterday I was mentally ready to have what I call a kick my own butt workout. I go hard, I am very intense to the point I am sure people are a little scared of me. The goal was to run 10 miles and follow that up with a 3,000 yard swim. The problem is I have to be careful with my right foot. Remember training for the Ironman does you no good if you get to the start line injured. So other than short 3 mile runs, most of my “running” is done on low impact machines like the Stair Master, Elliptical or perhaps the treadmill. I can use these machines to simulate the cardio side of running by simply turning up the difficulty as I go along.

To the goal was the Stair Master for an hour which should give me 7+ miles and then finish up on the treadmill. As it turned out I finished on the Stair Master with 7.6 miles, leaving 2.4 on the treadmill. I wasn’t sure on how the foot was going to react but I gave it a go, thinking I would be done in less than 25 minutes. I set the treadmill for 25 minutes, a speed of 6.5 mph and I was off. To keep this a challenge the other idea was to increase the speed by .1 mph every 1/2 mile. As I ran along I found myself drifting and really finding a good rythm. As I got close to the 25 minute mark I increased the time to 30 minutes, then 35, 40 and finally 45. Keep in mind I still increased the mph by .1 every 1/2 mile. As I watched the miles tick off I got in my head and said it would be an accomplishment to run 13.1 miles instead of the 10. When the run was done I finished the 13.1 miles in 1:47:31, very good for me. I knew I worked hard by my calorie count of 1600+ and felt spent with the sweat dripping down my face. I felt like a Ironman.

This morning I reported it on Facebook and I received a response that I did not like. As it turns out it was meant to be sarcastic, but still it attacked me at my very Ironman core. With out much detail it was inferred that I really didn’t do a 13.1 mile run and that the workout was something less that what an Ironman should do.

Sarcastic or not I went a little overboard in defending the workout, good or bad. As it turned out I simply stated my case. Being n Ironman is everything to me. It is woven into my DNA and I will brag for the rest of my life. God willing I have many more Ironman’s in me. This was never meant to be a one and done thing for me. Yes it is an ego thing, but it is what defines me and gives others inspiration. If you have followed these posts over the years I think you know my journey very well. I write about it for all to see and I hold very little back. I figure if a person like me can set his eyes on an almost impossible goal, others can do the same thing. I AM A DIFFERENT PERSON, because of the Ironman and that is why I will continue in this great family. I owe the Ironman a lot that I might not ever be able to repay. Don’t believe me? Being an Ironman gave me a huge advantage in landing this great job I now enjoy. Yes the company is a major sponsor of the Ironman, but it was more on how I attacked the career search that got me this job and where did I learn that? Simple being an Ironman.

So I apologize for going off the deep end today and I hope you accept my apology. Remember it comes from the passion I have in being an Ironman. I know you will feel the same sense of joy in the coming weeks. I gladly welcome you into this great family and all the wonderful people that call themselves Ironman. Coming from the sarcasm king there are simply areas that are taboo for each individual and you hit a nerve. I will have to work on that, I am sorry.

Until next time… Your Fitness Buddy.

After 20+ years of running injury free I have my first full blown injury, planters flacsisvisoavmeowonivnwn. No I can’t spell it but a good portion of runners know of what I mean. It is a pain on the bottom of your foot and in my case it is the right foot. There are many reason why this injury can happen to a person, my case is more likely 20+ years of injury free running has just caught up to me. There is also generally just one way in fixing this which is common sense. Rest when you can, ice it, heat at times, stretch and slowly build up the muscles that might be casing it. Believe it or not even though hurts in the foot chances are it is a weakness in your legs somewhere and that is causing it.

You would think this would cause a panic with someone with an Ironman 157 days away… not me. First this isn’t going to stop me, I just have to be very smart and take care of the foot and the rest will sort itself out in the end. Worry about the things you can control! Learned that one on the first Ironman. Plus it is not like I do these things to be super fast anyway, remember I pay for 17 hours the chance is always good that I will use most of the 17 hours. If I was a 10 hour Ironman and trying to get a spot to Kona I am sure my attitude would be different. It is not that I don’t try to better my times, I just know finishing is still the single most important thing to me when doing these races.

The smart thing to do is focus on the other two areas of the sport, swimming and biking which have little affect on this injury. Become a better swimmer, become a better cyclist will be the focus until the foot gets better. If the foot doesn’t get better walking the marathon is always an option (remember I did that once already). Becoming a better swimmer and cyclist can only help me for Ironman #4 and beyond. I will do short runs when the foot isn’t barking and when it is depending on the degree I will get my running cardio from the stairmaster or perhaps the rowing machine. There are plenty of options, I just have to be creative. Another avenue to take is to rediscover strength training. Work on the strength of the entire body, making the entire package strong.

So as right now I am OK. It isn’t that painful, but I know it is there. Be smart, remember why you do this thing called Ironman and chances are if #3 turns out to be my slowest because of my foot, it can only mean all future ones will be faster.

I think back to my first on how stressed out I was about everything, but I finally put it all together to simply have the best day of my life. Even #2 had plenty of moments of anxiety, but still I was an hour and 40 minutes faster. How far have I come? I think every Ironman should present a new challenge, if not why do them? This time around not only do I have to juggle the responsibilities of a new career, but now I have an injury.

I will freak out from time to time, that is only normal but I have a new saying to help me through #3, “Doing an Ironman is 50% physical and 90% mental.” Ok I stole that from a baseball great Yogi Berra, but it works for the Ironman too.

157 days away until I get to here those glorious words once again… Jim Ristow… You are an Ironman! I still tear up thinking about it and that is a good thing!

I am ready to learn from the Ironman and it is not done with me yet.

Until next time… Your Fitness Buddy…

Look at it this way all of us knew these posts would start up again, but this time instead of me writing for 300+ days on how glorious training and competing in an Ironman is, this time it is only 163 days.

After competing in Ironman Florida last November my intention really was to take a year off from this distance. I was not only physically tired, but mentally shot too. Add in being laid off, trying to get my own business going and Robert Key I went into 2012 thinking there was no way I was going to be able to complete a 140.6 mile race let alone train for one.

Well the pieces started to fall into place.

1. Though not dead, I had to decide that The Fitness Buddy as a personal training studio simply was not going to work and it was time to put on the big boy pants and move on. What is The Fitness Buddy’s future? Undecided as of now.
2. The career search started. Not only in the worst economic times in my lifetime, but starting it as the holiday’s approached generally not the best time of the year.
3. Knowing this, this was the time to set up a firm foundation so after the holidays I could take off on a sprint.
4. The increased pressure I found comfort in a old friend, working out like my life depended on it. I returned to the kick my ass, sweat dripping, muscle aching workouts of my past.
5. Around the end of January another thought started to cross my mind, the chance of doing another Ironman this year. Thinking that I knew I needed more puzzle pieces to fall into place – such as a job, a new employer willing to let me do an Ironman and Kim’s approval to do another one.

What can I say? I charged a head with a career plan that would make me stand out from the masses, I stayed focused on the goal and I knew having the perseverance of an Ironman would be a key through this whole journey. Just as in training and competing in an Ironman I found out more about myself again through this career search. For a lack of a better word, I had “moments”.

What is a moment? Well maybe the word ephany would be a better choice. Calming moments that spoke to me saying everything is going to alright and it will all work out.

You know?

It did! Not only did I build a good foundation for the coming months of training for an Ironman, I found a job that allows me to enter the industry I so desired to be in (plus they are the longest tenured sponsor of the Ironman), and Kim of course gave me the approval because in her words it is what makes me happy.

It is amazing you generally don’t hear of a persons life coming together like that, most would have quit and settled for the first thing that came along… Hmm… This sounds like an Ironman to me.

So in 163 days I will be toeing the line with 2,500+ of my favorite friends. To do yet again a race that most people simply shake their head it or think that would be something they could never do. I am excited about this one. This one will be different and perhaps even more challenging to accomplish. Not that Louisville is going to harder than Wisconsin or Florida, but the training will be different. This time I will have a job that gives me responsibilities and I will have to work around that. I am not sure if I will be able to get in the same amount of training time as the first two, but you know what, that makes me no different to those I am racing with or against. I did not shake off my responsibilities at my previous job, simply there just weren’t that many, in fact for Ironman Florida half the training was done while I was laid off. This it will be different as it should be. Going into these types of races there should be new challenges in front of you. That is part of the journey.

I can’t promise you that everyday of the next 163 will be perfect. There will be whining, maybe a bit of crying, but hopefully the majority of the days will be better than not.

As far as the race itself, most would ask me if I have a time I like to finish in. Well my answer remains the same as the first two.

You pay for 17 hours, I plan to take most of the 17 hours because they don’t refund you the money back for the time not used.

The course itself (at least of what know) the swim should be easier than the first two, the bike will be harder than Florida but easier than Wisconsin and the run is flat just like the other two but if history repeats itself that shouldn’t matter, I usually end walking most of it anyway. What Louisville does have that the other two did not have is the HEAT! The race is in late August and it will be hot (average is above 90). I have done a handful of 1/2 Ironmans in that heat but never a full distance. I guess my saving grace most of the run will be done at sunset or when it is dark, but remember the asphalt I will be running/walking on will have baked all day.

If I had to give you a time 14 hours or 9 pm would be awesome. That would put me in about the same time as Florida but on a much harder course. We will see, I go into this Ironman with a lot of unknowns.

New career first, training for an Ironman second… This should be interesting.

Until next time… Your Fitness Buddy!

It has taken me a little over 90 days. I didn’t need the break from simply swimming, riding and running (well more like walking) a 140.6 mile race, but the break was from all the training leading up to that race. I think my MOJO is finally back! A few days ago was the first workout that really made think back to those training days, I ran 10 miles and swam 3,000 yards. What really reminds me of that feeling is how spent I feel now 6 hours after that workout.

I was tired, but… there is a smile. There is a sense of accomplishment I haven’t felt since November, 2011 and I miss it. Call it a drug, but all the aches and pains I feel right now make me feel alive.

With this return of the MOJO lately my thoughts drift, could there be a another Ironman in my future? Before I say yes or no there are a few things that have to happen, but at least the thought is entertaining…

Why do another one? Well there are a couple more reasons why the thought at least has been rattling around in my head.

1. Well most of my Ironman friends are doing one. I know you are going to say something like if they were jumping off the Golden Gate Bridge, would you? All I can say the friendships that I have developed over the past couple of years are some of the strongest friendships I have ever had (still weird since most of these people I have only met on Facebook). We pull for each other, we follow each other through our highs and our lows, we pick on each other, give each other a hard time, but even though I haven’t met many of these people face to face we stand up for each other. So yes, if they were jumping off the Golden Gate Bridge, you better believe I be there for them. Jumping? Well luckily most are not that stupid…
2. Well, the career search. Maybe it because I seem to be focused on companies that have something to do with the Ironman or in fitness but the more I find myself in this career search the more I feel this is the perfect step in my life. With The Fitness Buddy I was just getting a glimpse of the motivation and inspiration this career is going to give me, but now it is what drives me not to settle for the next job that comes around. Plus, when I have my down moments I simply think back to what the Ironman taught me or go to the gym for a kick butt workout and when I am done I am back to a much better and happier place.

So is there another Ironman in my future. Thinking way back I did mention that 2012 would be a year without a 140.6 race. Partly because of the lack of a job, but mainly because of all the wear and tear on the body physically and mentally.  I would plan shorter races, not worry about riding for 6 hours, running 30+ miles a week or spending countless hours staring at the black line at the bottom of the pool.

Well, again I mentioned a few things have to fall into place but one thing is for sure I don’t mind being a cheerleader for those working on their upcoming races but I rather be a cheerleader and a participant that is for sure.

So I am lucky that there is one WTC Ironman race still open that allows me enough time to train for, Louisville, LY on August 25, 2012. It might just happen, IF…… I find a job before the end of March, the new employer says it is OK, Kim says it is OK and I realize I will be training in all the heat for a race that typically starts around 80 degrees and quickly builds into the 90’s with a ton of humidity. Oh yeah I forgot to say the swim is in the Ohio River.

Hmmm…

I am starting to think… Well we will see…

Until next time … Your Fitness Buddy