Not Goodbye Just See You Later...

This is the second to last post for this years Ironman Coeur d'Alene. My fiancee and I have decided that my life just isn't where it should be to be pursuing the Ironman. Between my life with her, my life with my job and my life training i simply do not have enough time to devote to all of them right now. Those of you who have been dedicated to your IM training know that you have to make sacrifices in order to get your training in.



in order to continue training i would have to sacrifice my time/effectiveness at work or be emotionally unavailable for my financee right now.

let me take you on the journey that led me to this point. or let me tell you the major setbacks i have had:

1. I started a NEW job in december
2. I had a resipitory infection that lasted 5 weeks in february and march
3. I had major stomach issues in april
4. I got engadged in april
5. now in may things, important things are being sacrificed for my training

even still i tredged on in spite of these things.

but it has to end for this go around. i will make my final post this saturday. but for now know that "the dominator" is not done. just taking a pass on this one for this year. i don't want to say when i will schedule the next one but just know i will be a lot leaner and a whole lot more "dominant" when i do. till saturday.

-egg mcmuffin dominator



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Runnin... Me Runnin Long Time...

Long run after work today. will be using the 2 n 1 method of course. Sufferered another equipment failure last night. the ole polar s625x crapped out. i ordered a replacement so i should have it when i get home from work today. i need to take the griffen in to get the aero bars replaced. the bad news about that is i have to get them readjusted. the only way to get them set right now is to take my tool with me on my next ride and make on wheel adjustments.

-medium rare new york strip dominator

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Maintain A Horizontal Plane...

SWIM
swim was great today. coach tom worked with me one on one!!! he gave me a crash course in water mechanics, gravity, drag and bouancy. he made me tread water and lift my hands out of the water. let me tell you that is hard!!! his point is that your best position in the water is ALWAYS horizontal. being vertical uses a tremendous amount of energy. so when adjusting your goggles or swim cap, do it horizontally. "maintain a horizontal plane"
he said i am naturally doing a lot of things correctly (thanks to stacy of course). he mentioned i have a pretty good base to work with and that if i listen to him and commit 4 days a week to swim (2 with him, 2 on my own) i should be more efficient and less tired and HOPEFULLY faster!!!

No training the rest of the day for me.

130 min run after work tomorrow.

-early to bed dominator

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Griffen Down, Griffen Down...

BIKE
2 hours... well i would have except my bike broke. the griffen suffered debilitating injury. the left pad for my aero bar snapped off after hitting a big crack in the road. let me tell you that a tri bike without aero bars feels pretty bad. i pulled over and immediately called mad duck while i was on the road. clarence said he will over night them so i should have them in time for my 4 hour ride on sunday.

better the bar broke off now than to have it happen last weekend (ms 150) or during the ironman!!!

RUN
I really wanted to make sure i kept my HR in the right zone today. Before today i would sprint for 1 min and walk for 2. that's NOT going to work for a marathon especially one after 2.4 miles of swim and 112 miles of bike. so i just to decided whatever speed i can jog and keep the HR around 160 is the speed i will jog. which for a guy my size ain't much. i did about 50 minutes total.

i just have to make sure i go to bed early tonight so i can be fresh for coach tom in the morning. maybe dawn's butt crack smells a little better tomorrow.

-dan dan noodle dominator

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Butt Crack O'Dawn...

woke up at the butt crack o dawn to get to swim practice at 6am. and let me just tell you... the butt crack o dawn doesn't smell so good. dawn needs to wash her a55 a lil bit.

SWIM
about 1700 meters. the pool is oly size so i love it. met with coach Tom.

points of conversation from him:
1. loose weight (you aren't going to have a bouyancy problem) translation: your ass is fat and blubber floats but your drag is higher because of the weight.

2. i will help you to SWIM but not swim fast (to swim fast i would need more time and weigh less).

3. we don't have much time so lets get you efficient so you can finish and not be tired afterwards.

4. purchase some swim fins. they will help your positioln in the water and help your ankle flexibility.

BIKE
i did a quick 30 min recovery spin after work. bad news was that my saddle sore opened up and was bleeding when i got off the bike. thats even with neosporin and globs of vaseline. hopefully it's not bad enough to stop the ride/run brick tomorrow.

-dawn crack sniffin' dominator

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Dryer Sheet...

woke up this morning feeling like someone shuved me into a tumble dryer. my bones hurt even. 11.5 hours on the road will do that to you. so I didn't do anything today. I know i have to start masters swimming tomorrow so i'm taking it easy today.

please remember to donate below. those suffering with ms count on us.

-tumble dried dominator


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MS 150 Done...

Day Two Map
My stats aren't the best in the world for this weekend but the most important part is that i completed it. I will split up my objectives in sections:

BREAKY BREAKS
I didn't take many at all. In fact the only times i stopped were to fill up water bottles and take off my jacket and gloves.

NUTRITION/ELECTROLYTE INTAKE
I think i did perfect in this area. I took a sip (~1.5oz) of accelerade every 5 minutes. I didn't take any goo's or clif bars just accelerade. and i had enough energy and i didn't cramp for lack of electrolytes.

WATER INTAKE
I feel way short on this one. because i was so worried about drinking my calories i didn't drink enough plain old water. because i weigh 285 i need to drink A LOT of water. I will try to integrate taking in gulps of water every five minutes and whenever i hit a nice downhill. to make sure i get enough in me. I will try this technique on my long rides. and weigh myself before and after to see how i did.

AVERAGE HR
I did pretty good on this one. day one i tried hard to stay under 160 but it was so windy that that was hard. day two i would have done much better but i drafted a bunch of people so i couldn't really watch the HR. i don't talk about drafting too much because it's illegal at the ironman so it's not part of my regular routine but for a 2 day training ride by all means draft away time in the saddle is the most important thing there.

AVERAGE SPEED
Not fast enough. i want to be at least 2 mph average faster. the zipps will get me about 1. but the other has do come from me. loosing weight will help that as well as my longer training rides coming up. intervals will also help that.

All in all i am really sore and in lots of pain. all my muscles hurt not just my legs. i am thinking about getting a massage tomorrow. but i don't know. I did help out a downed rider that though he knew how to fix is chain. it was only 3 miles from the finish and i didn't have the heart to just pass him up knowing if kept doing what he doing he was going to break his chain. he got his bike stuck in seam where two concrete slabs of road are joined. there was a really nasty one that took out 2 other guys with me just sitting there. I am super paranoid about crack so i usually don't hit them but who knows one day i might not see one and BLAM!
Masters swim on tuesday at the butt crack of dawn. but hopefully i have gotten used to getting up early because of the MS.

-denny's club sammy x2 dominator

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Day 1 Done...

Day One Map
Someone ordered up extra wind today. day one of the ms 150 is in the books. i was going to run afterwards but i didn't have my shoes so i couldn't. I am not even going to bother to run tomorrow. I am really saddle sore and my legs are tired. but all in all i'm pretty good.

I had enough nutrition/electrolytes on the ride but i think i fell short on water. I was a half gallon low on weight when i got done and i was starting to cramp a little. but other than that i had a great ride. i only took ONE breaky break and i stopped for extra water once (i carry 4 bottles with me)

i was the first person back to the tent yet again but this has more to do with me pacing myself for the ironman than me trying to beat my teammates. I like not stopping because stopping at a rest stop is like mowing your front yard sitting on your couch drink a cold beer watch a little tv then have to go back outside and mow the back yard. MAKES NO SENSE TO ME. HOWEVER!!! if you need to stop and rest in order to finish... DO IT!!! it's better to rest and move on than to quit all together. Some people did quit today but they didn't really train at all. I will post my totals tomorrow.

-MS 150 day one done dominator

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Fire Down Below...

TMI Dude, TMI!!! You know the dominator just keeps it real. decided to wear my tech shorts to work today instead of tighty whiteys. the spandex and vasoline should help heal the chaffing. anyways the ms starts tomorrow so i want to make sure i'm up to it.

-fire crotch (i mean thighs) dominator

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Walkin' Like A Cowboy...

I had to do the cowboy walk all day today at work today. This makes it kind of difficult to ride run or swim. Chaffed legs are no fun for sure so no workouts today and tomorrow looks unlikely cuz i'm doing the ms 150 all weekend. that's about it for today.

-chapstick on thighs dominator


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