Ironman CDA 2013

Number 21 is in the books!
I am happy I finished.
But mostly I am grateful for the first timers!!!

 --- Kjell

7 more days ...

and it is time again for Ironman. This will be number 21, so I can legally drink now;)

My flied down Sherman in last years Ironman CDA.
--- Kjell

7 days, two Marathons

And they are my last long runs before Ironman CDA 2013.
At the Windemere Marathon, I dug deep and did what I had to do to win. Tomorrow, we will see! Same concept and goal.
--- Kjell

PS: A Marine told me last sunday I was "bad ass" and should sign up;)

Half full

My glass is always half full ...

--- Kjell

110

What a ride yesterday.
11o times two:
first          110+ miles on the bike
second     110 training session, with a 100% ride and hitting a 10% rain chance.

Ironman is coming.
--- Kjell

Bloomsday times 2

That was a great fun weekend.
Running Bloomsday twice. First a bit faster for my work Cooperate Cup team BMC I. Than with my lovely wife.

Alone time ...

"... Whatever it takes, just take that alone time, take that time to get your head around the enormity of the task you’ve got coming up, and realize that this is a selfish endeavor, and it’s going to call on you and you only, and no matter all the fluff you have around, it’s great to have there, but when the gun goes, it’s you versus you, so you need to get your head around that and get comfortable with that voice in your head that you’re going to face on the race course and that voice is basically going to tell you that this isn’t for them, and it wants to stop and you need to be prepared for that battle because it’s a tough one to fight." by Macca, triathlon-training, on youtube
Happy training and racing.
--- Kjell

Coaching

As a former Professional Athlete and coach/mentor I am always amazed at why athletes choose their coaches. There are so many times that I would love to ask.

From what I have seen, the two biggest factors as to why an athlete chooses a coach are:

#1 - What the coach has accomplished as an athlete.

#2 - Who that coach is affiliated with.

While I can definitely see the sex appeal of going with someone who has raced at a high level, or knows the best of the best. Is this a sure bet that they are a good coach? Most definitely not.

Sometimes you get a great coach and a great athlete bundled into one, but most of the time this isn't the case.

For me, here are the qualities at the top of my list in a coach:

1) Communication. If I can't get a hold of my coach when I need to, things aren't going to work. I can create or find a training plan anywhere, this really isn't coaching.

2) Experience. Not as an athlete, but with other athletes who are of the same ability of where I currently am and where I want to be. Are they racing well? All of the above need to be a yes.

3) Education. I don't want to just blindly follow a plan. I want to know about the why. So a coach who can educate me while training me, is also important.

4) Open Minded. Different strokes for different folks. The same plan for a 140lb guy and a 190lb guy won't work. Does my coach recognize this?

5) Mental Consideration. Does the coach plan my training around what I thrive on and enjoy, or is it strictly one way. The coach needs to observe and listen to each athlete.

So my question to all of you is WHY do you choose the coach you have?
by: Blake Becker 

Very well said! --- Kjell

I did in many ways

"You have to leave the city of your comfort
and
go into the wilderness of your intuition." - Alan Alder
--- Kjell

Amerika

This is great!

Do not take this to serious. Rammstein "Amerika"
--- Kjell

Tarahumara - run run run

This is just amaizing and we can all learn from this!

Nestled in northern Mexico and the canyons of the Sierra Madre Occidental is a small tribe of indigenous people known as the Tarahumara. They call themselves Rarámuri, loosely translated as "running people," "foot-runner," "swift of foot," or "he who walks well." They are known for evading the Spanish conquerors in the sixteenth century and keeping their cave-dwelling culture alive and secluded. They are also known for their long distance running and their superior health, not displaying the common health issues of "modern" societies.

A recent National Geographic study (Nov. 2008) states: "When it comes to the top 10 health risks facing American men, the Tarahumara are practically immortal: Their incidence rate is at or near zero in just about every category, including diabetes, vascular disease, and colorectal cancer...Plus, their supernatural invulnerability isn't just limited to their bodies; the Tarahumara have mastered the secret of happiness as well, living as benignly as bodhisattvas in a world free of theft, murder, suicide, and cruelty." [source: youtube]

--- Kjell

Burn

"Sometimes you have to burn bridges,
to build new once!"
--- Kjell

Kicking it on the bike

My second outdoor bike ride for the year.
I joined my friend Andy on his 4miler.
Good work my friend.
--- Kjell

Wildlife on 95

Saw this guy 5 feet of 95 this week. Better be careful out there.

--- Kjell

Ultra number 12

Another one in the books. Tired legs after the lonely 60km on the Centenial trail from Nine Mile Falls to the State Line in Post Falls.
Took me 4:37h!

If you do not try, you cannot win!
--- Kjell

5km

with Andy.

Wow tough guy!!!
Shirt and shorts in the snow. Well done Andy!!!
--- Kjell

I got my eyes done!!!

I got my eyes Lasik done and it feels amazing. They are still sore, but I can see so well without any contacts/glases. So happy --- Kjell

10.000

What a week. Training beside home and work is doing well.
Swam my first 10.000 yards on tuesday. That was a challenge, but not as hard as I expected.

--- Kjell

Long run

This is my plan for this morning ...

 

Garden guest

We had this guest toady in our tree!

So happy with our neighborhood! --- Kjell

You will be missed

"A friend (family) who dies, it's something of you who dies." - Gustave Flaubert

Fears

"Don't let your fears limit your dreams." - found on LIFEisGood

--- Kjell

ALL THE BEST for 2013

All the best and a HAPPY NEW Year everyone!!!

"We will open the book. Its pages are blank. We are going to put words on them ourselves.
The book is called "Opportunity" and its first chapter is New Year's Day." 
- Edith Lovejoy Pierce
Be happy,
be nice and
allways look for the/a challenge! --- Kjell

2013 POSTS ;)

What a sign for a good next year. As of today, I have posted 2013 times in my blog. What a coincident. --- Kjell

It´s Christmas tomorrow

Time flies and it is already christmas. One more day!

Merry Christmas   //   Frohe Weihnachten

Kjell

Dear Airlines ...

where did you lose your customer service. Employees are rude, they don`t want to help and the best thing if they mess up it is my fault.
Problem, you cannot get around them, if you have to travel.

Here and impression of my christmas present box from my last trip back home from germany. This damage was done between SanFrancisco and Spokane.

 --- Kjell

Christmas present ... to be home

Being back home in Hamburg is a big early christmas present. I love to see my family and enjoy some german christmas atmosphere. Hamburg is so beautiful!!!

Love to see my 90+ Omi!!!

And even Santa was there to see me;)

Everyone enjoy the christmas time and if you have your family close by, enjoy the gift of being with them. --- Kjell

The search for an ugly sweater was surprisingly hard?! We needed one, for the UGLY Sweater night at
 CAPONES in CDA.
Lots of beer (maybe a bit to much) and fun company.
---- Kjell

Thank you

Thank you Justin and Team for taking care of our little once!!!
--- Kjell

Waipio Valley walking stick

is at the house.
I found a nice walking stick on our tour down to the Waipio Valley. Getting it on the mainland was a struggle. But it made it.
--- Kjell

LOTS TO DO

... at our new place. But it is fun to see things improve, work and look nicer. --- Kjell

Home

Good to be back home from a great trip to Hawaii. Now of in the new adventure OWN HOUSE!!! --- Kjell

It`s on

Ironman Hawaii is on. 2000 fit individuals will jump into the ocean and start a long day. Good luck everyone.

Track an Athlete at IRONMAN. Good luck MACCA, RONNIE, SEBI, RACHEL and ANDI --- ALOHA Kjell

Hard work ...

Hard work on Hawaii is special.

And even the hardest work feels different when you are in paradise.

One more week to rock and roll.

--- Kjell

Aloha

Back on the Island.

ALOHA --- Kjell

What a great day

What a great day with my wife and Birds of Prey Northwest FACEBOOK.

Thank you --- Kjell

CDA Home

It feels good to call CDA our new home. Well almost, it really feels home if you have your own place. Soon!

--- Kjell

Goodby Moscow with winning the Palouse Tri

We had a great few years in Moscow! What better way to say goodby with winning the Palouse Triathlon in Moscow. --- Kjell

3 for 3 weekend

This was a good weekend. Did three races/challenges and won all three. Finished today with the Lewiston Marathon and won it with over 30 min. --- Kjell

Packing

We are moving our things out of our condo in Moscow. That is allot of work! Simply, because we have a lot of stuff;) Looking for a nice little house in CDA area. If you know something, let me know. --- Kjell

Blake is back

After 2 1/2 month, my lovely wife is back home. So happy, missed you tons --- Kjell

RRCA certified

I just passed my test. Now I am a RRCA certified coach. --- Kjell

Race the River

"Race the River is a sprint-distance triathlon that takes place in beau­ti­ful Coeur d’Alene Idaho. It starts with a 0.5 mile swim with the mild cur­rent of the Spokane river, just as it leaves crys­tal clear Lake Coeur d’Alene. Ath­letes tran­si­tion onto their bikes through the mod­ern River­stone com­plex and nav­i­gate an excit­ing and tech­ni­cally chal­leng­ing 11 mile bike course. Exit­ing tran­si­tion, run­ners loop through a serene city park for 3.1 miles, around a large pond with foun­tain and across a bridge made of an old train car." [source: RacetheRiver] Thanks Christine for another great year racing the NW Regional Championships. This year I placed 3rd. Getting better by the year. --- Kjell

"You can teach a person how to run, but you can not teach a person courage"

"Looking for fatigue in all the wrong places Noakes starts with a review of the history of the study of fatigue, which mostly focused on efforts to find the ultimate limitations of human exercise capacity in the body, such as the muscles or the heart. The problem with this approach is that it does not explain why athletes almost invariably simply choose to stop exercising before such bodily limits are reached (some of which would result in catastrophic injury or death.) For Noakes “the presence of the noxious symptoms of fatigue must indicate that exercise cannot be regulated solely by an inevitable and unavoidable failure of skeletal and or cardiac muscle functions.” Here are some common observations that are not explained by the theory that exercise is limited by some single factor in the body: athletes begin exercise at an intensity which is appropriate for the expected duration; athletes run harder in competition than in training; athletes speed up at the end of exercise (the end spurt). skeletal muscle is never fully recruited during any form of exercise – 35-50% in prolonged exercise and 60% during maximal efforts. To explain these and other observations, Noakes and his colleagues helped develop the Central Governor Model for fatigue. ..." source: www.bettermovement.org by Todd Hargrove Thanks to the inspiration from Dr. Susann Kraeftner and her interviews with Noakes on "shift focus". --- Kjell

Founded in 1958, The Road Runners Club of America is the oldest and largest national association of running clubs, running events, and runners dedicated to promoting running as a competitive sport and as healthy exercise. The mission of the RRCA is to promote the sport of running through the development and growth of running clubs and running events throughout the country. The RRCA supports the common interests of runners of all abilities during all stages of life by providing education and leadership opportunities along with programs and services that benefit all runners. Time to get certified --- Kjell

I won again

I won the Let's climb the mountain for the third time in a row. Very happy about it and I did it just with Ironman training, so specific Ultra running. It works. Big Thank you to my Mom, Lori and John. --- Kjell

Let's climb the mountain again

Not so sure about this project. Let's see how it feels to run 34miles two weeks after Ironman --- Kjell

Happy 4th

Happy 4th everyone. --- Kjell

Sinjes Ironman pics

My sister Sinje, did a great job with taking pictures during my Ironman CDA. Thanks --- Kjell

Raynaud's ?

This makes me wonder ... "In medicine, Raynaud's phenomenon ( /reɪˈnoʊz/) is a vasospastic disorder causing discoloration of the fingers, toes, and occasionally other areas. ... Raynaud's phenomenon is an exaggeration of vasomotor responses to cold ..." - wikipedia --- Kjell

My IM CDA 2012 race report

Ironman CDA 2012 was my number 20 Ironman distance. I took a 3 year break from racing this distance and challenged myself with other Endurance events. Last July the idea came up to do it again. At work we teamed up and Lori D., Sam A. and I tried to get a race sponsor. We where lucky at Fighting Creek gas station on HWY 95. Nick said yes and got us the entry for the 2012 Ironman CDA! My training with a fulltime job was hard. Many early 3am runs to get the 2-3 training in. Overall I enjoyed the training prep time. Important to me was that I balanced family, wife, work, training and recovery. I sure hope it worked most of the times. As speed work I chose to do shorter races earlier the year. Until Ironman day, I did 11 races in the area and the Hamburg Marathon in April in a new personal best (2:40,52h). Other highlights where the Windemere Marathon victory in May and my second place in St. Maries. Race week went OK. Clearly not the recovery and down time I hoped for and needed. But this Ironman was my first with a full time job. My biggest concern was the water temp! I went in the lake near my work in Plummer ID and it was painfully cold. That was Tuesday. Thursday in CDA was allot better, but still cold and I could not really imagine to be in there for one hour plus. I thought we would see on race day. The night before the race was very restless and I was up before my alarm at 4am. Honestly not a big deal anymore, because I got up at 3 am quite often to go for a run before work. Breakfast was a fight, but the first coffee in a week helped. Slowly my family woke up. I was very happy that my mom (Frauke) and my sister (Sinje) could join me for this Ironman. A little after 5 am we drove down to the race start. I was very nervous, what is needed, but does not feel to good at that moment. Everyone tried to help me and calm me down. Deborah, my mother in law called Blake (my wife) and it always helps to talk to her. She had to leave about a week before Ironman to work in Rapid City. Her work (for Birds of Prey Northwest) as a wildlife biologist is clearly controlled by the birds. At home she takes care of injured Birds of Prey in the area and educates us humans about those fantastic animals. I got my bike ready, double checked my transition bags and I was set. Only thing left to do, put on my wetsuit and eating my Biestmilch Booster. This powerful food is part of my daily nutrition and on race morning the Booster helps me to be alert and ready for the swim and the rest. Ready …? I stepped in the mid 50’s water and it was cold. But I did not have a choice, so deal with it. After the gun went of it was a washing machine. I have not experienced this for years. Some athletes are fighting their way through the water. I never understood that, you waste energy and there is no really gain from it. The first loop was cold and I could feel the temperature creeping in my body. My hands where close to numb, what I expected in the first place. Off for the second lap, it was still very cold, so I warmed myself with a little homemade load of warm. It felt better for about 5 minutes, but from there it went downhill. My joints started to hurt and I could not feel anything in my hands. The waves on the second loop where annoying, but not to big of a deal. Coming out I was happy and disappointed at the same time. It took me 32 minutes for the first lap and 39 for the second, due to the cold. That was frustrating. Luckily I had help from the “peelers” to get out of my wetsuit, because I had no idea how to get out of it without their help. No feeling in your hands is bad, if you need them. And I needed them in the tent to put on my socks, shoes, arm warmers and to put on my helmet. Most of it, I could not do. I had to wait to get help in the very busy tent. That took time, way to much. A transition time of 8 minutes is not acceptable for me. But it was what it was and I got on my bike and started pushing. The weather was not yet on my side. Overcast no sight of the sun. I tried to warm up with riding a bit harder and I made time. The legs felt OK. I made sure my nutrition was where it needed to be. My solids where great, but I did the mistake drinking to much perform with the solids. I did not notice my mistake until later. The two Biestmilch Booster on my bike stabilized my GI track and make it easier to eat. I rode the first lap in about 2:35h. I was very happy to see my family in downtown CDA and by now I was OK with the temperatures. Still wish for more sun, but the sky looked promising. Leaving CDA for the second time, we had headwinds at the worth part of the race possible. Those miles are hard anyway and now working hard for about 20 miles was no fun. The big thing that kept me up was the sun coming out and knowing, I have tailwinds on my way back. Approaching the Transition area, I felt tired but OK. So I was excited to see how my legs where getting of the bike. And they where right there. But something else as well, some grumble in my stomach. I took of with an 6:17 per mile, way to fast! I slowed down to a 6:52 per mile and it felt OK for a few miles. But then my times dropped and my stomach grumble turned into diarrhea. There was no way to suck it up, I had to go to the porter paddies. Between about mile 6 and 11, I had to go 5 times until my solution kicked it. I drank lots of coca cola and had some pretzels. It finally worked and my legs where still there. I tried to push through my low points and it worked well. All the moments where I wanted to slow down and quit went away and brought it home. It was an amazing feeling, so I decided to fly in like a Bird. Not my best performance of the day, but the inspiration of those birds is amazing. My wife work, Birds of Prey Northwest, researches-educates-rescues our local birds of prey. I came in 102 overall, in 10:21,57! I was 21st in my age group and I learned allot in my 20th Ironman distance.

--- Kjell

Ironman #20

Today I will be tackling my 20th Ironman distance. Ready ... we will see in 10 hours. My number 1405, check me out at ironman.com Let's do this! --- Kjell

1405

My race number tomorrow here in CDA. So excited my mom and my sis are here. Wish my honey where here! --- Kjell

Weekly

I had my daily Blogg running for years. Because of time I decided I post weekly and extra if things come up. --- Kjell

AM run

Had a great early morning run with Indy. My legs are still a bit tired from the hard sunday session, but oh well. --- Kjell

Less than two weeks

We are less than two weeks away from Ironman CDA. Crazy how time flies. I am as tired as I should be. Taper starts wednesday and I cannot wait. --- Kjell

2nd this year

There was just a bit missing today. Finished 2nd at the St.Joe River Halfmarathon. The race yesterday and all the training did not let me go 100%. To bad, but next year I'll be back. Taper is around the corner --- Kjell

Won the Pawlouse

Won the Pawlouse after a nice 2h ride. So hard brick for the weekend done. Thanks Love for running with me. --- Kjell

Great weekend ... next week

This was a great training weekend. Long ride 100+ yesterday and a long brick on Saturday. Lots of other stuff finished as well. Now of into another week. --- Kjell

Won Windemere again

Very happy winning Windemere again! --- Kjell

Way home

Finally on my way home! Got it all .. I hope. --- Kjell

CAN

"Those that discuss why they cant should spend more time talking of how they CAN!" --- Kjell

Omi

I love you and get better soon!!! --- Kjell

10x500

in the pool and every 500y got better. Felt bad at the beginning and fantastic at number 9. --- Kjell

Slow start

This morning is hard. Long week/weekend done. Forgot how much work it is to get ready for Ironman. ... well I did not forget, just trained under different circumstances. It is 3:45 am, off for a run - than work - already looking forward to go back to bed. --- Kjell

Strongman

Good luck my friends at the Strongman Japan. I wish I could have raced! --- Kjell

LIFE

"Life begins at the end of your comfort zone." - unknown. --- Kjell

13

Happy friday the 13th ! --- Kjell

21h week

Last week, was a 21h training week. This one end up to be 23h. So far so good! Big thanks to Biestmilch. --- Kjell

Osprey

The Osprey are back! Babies are month away, but the Osprey found their way home! --- Kjell

CycleMetrix

Great store, great service, new website! "CycleMetrix takes personal service and proper bike fitting very seriously. A good bike fit is the best accessory you can have for your bike. The bike must fit the rider, rather than the rider having to contort his or herself to fit on the bike. You owe it to yourself to have your bike properly fit for comfort and optimal performance."
--- Kjell

Morning shot in Galveston

Morning shot on race day in Galveston TX. --- Kjell

Happy Easter

Happy Easter!!! --- Kjell

4 + 9 + 1 1/2 + 3

This will be a long day. Start the day at 3am with 4 hours of training, fill it than with 9 hours of work, not forgetting the 1 1/2 hour for driving and a few hours of rest before going to bed. What a saturday! --- Kjell

Friday

Glad it is friday and we have our car back! --- Kjell

For my Love

I love you --- Kjell

2h

Great 2h run at 3:20 am. Love it --- Kjell

1:08

My time for my 2.4mile test in the pool 1:08. Not great, but I am getting there --- Kjell

Traveling

It is always refreshing to travel, but at the end of the day it is the best to come back home! --- Kjell

Ironman 70.3 Texas

Go Yvonne, Sebi and Ronnie!
Well done team --- Kjell

Lanced

Mr. LA found a new sport. It is and will be rocky road for him, looking at the way he entered Ironman! --- Kjell

Sebi

Great athlete, great guy!!! ---Kjell

Galveston

Quick trip to Galveston to support the Biestmilch Team within the Ironman 70.3 Nationals! --- Kjell

IRON

Ronnie is an amzing athlete, swiss pro triathlete - 6 time Ironman champ SUB 8h at Ironman Florida 2011! --- Kjell

Free ????!

There are a lot of things for free, just watch out what it is! --- Kjell

Eagle

B.Eagle of 95. --- Kjell

Duathlon

Hard day at the office (Hells Gate Duathlon) yesterday. Heavy legs and just no punsh, oh well 5th is not to bad! --- Kjell

Eva

Happy Birthday Eva! --- Kjell

Learning

"Learning is a gift.
Even when pain is your teacher." - unknown
--- Kjell

"Spring"

Well it is officially spring, but all the white stuff from upstairs makes it hard to believe;)
--- Kjell

Galveston

Hitting over to Galveston in a few days. "I must go down to the Sea again, to the Lonely Sea and the Sky..." source: Galveston.com --- Kjell

Miss you

so much!!! --- Kjell

St. Patricks day 10km

Won the St. Patricks day 10km run in Clarkston WA. Solid time 35,10 with some to spare. Speed is coming! --- Kjell

Effort

"You can't control your level of talent, but you can control your level of effort." Thomas Blake
Thanks Sandy for another great quote! --- Kjell

IM NZ

Good luck T and everyone else at the plan B Ironman/Half in Taupo! --- Kjell

4h

Great way to start the weekend. 4h on the bike and an educational DVD about nutrition. Training done a bit smarter;) --- Kjell

Snow storm

It is a whiteout outside!!! And I am in bed with 102. --- Kjell

SICK

Have to lay down. Long day at work did not help! --- Kjell

Miss you

Miss you so much!!! --- Kjell

More

Biestmilch those days!!!! --- Kjell