tag:blogger.com,1999:blog-57382060066606763682024-02-20T10:58:43.977-08:00Kouba's Tri4HimKoubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-5738206006660676368.post-75850933014504224652011-11-23T14:58:00.000-08:002011-11-23T14:58:57.109-08:00I GOT THIS<div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><u><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;">Pre-race<o:p></o:p></span></u></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in; text-indent: .5in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;">Ironman began as a challenge thrown down from my aunt over a year ago. Along the way, I have enjoyed getting to know her more closely as we talked, planned, encouraged, and trained together. Triathlon has a way of connecting people! As we walked over to the transition area, I read to her my latest text message from my daughter and my aunt almost cried. It was beautifully written and helped both of us calm our pre-race jitters.<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> Since I was the one who had the most triathlon experience, I was always the one helping my aunt along but today was different. I was in panic mode as we dropped off special needs bags, aired up bike tires, tried to find the body markers, scurried to suit up for the swim and stand in line for one last potty break. My aunt was the calm one as she reminded me of my daughter’s message for the day, smile and have fun or it’s pointless!<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><br />
</div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><u><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;">Swim<o:p></o:p></span></u></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> We crowded our way through to the swim entrance. I had worried for weeks about the water temperature but our practice swim the day before was therapeutic on many levels. We jumped in and said goodbye to each other as we made our way to open spots in the traffic of 2500+ athletes. Surprisingly I felt all alone. The emotion of a year’s worth of preparation hit me and I started to tear up as every swimmer was yelling in answer to, “Who’s going to be an Ironman today!?”<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> Then it was back to business; calming my heart rate, treading water while cleaning out my goggles of salty deposits and repositioning myself in a nice open spot of water. I kept repeating my race phrase given to me from my best friend, “I got this!” The cannon went off and all of a sudden my open spot of water wasn’t so open anymore. It was like being in a washing machine, although I’ve never actually had that experience before. I had talked to some locals in previous days and they told me just to survive the swim. <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> After about 800 meters I finally was able to get in the groove but I had made the mistake of positioning myself on the inside lane. Once again, total chaos ensued at the turn around point. Then I started catching slower swimmers but there were so many of them I couldn’t make a pass. Fine by me. I was content to just enjoy the battle. That’s when a swimmer behind me grabbed my ankle for leverage and started pulling me under! No sir! One kick and I decided it might be worth it to make a pass.<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> The finish was just as wild as the start but I climbed out and immediately sought out my wife who was volunteering at the water exit. I hugged her and got a sweet kiss! That’s all I needed. I got this!<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span class="Apple-style-span" style="font-family: 'Times New Roman';"><span class="Apple-style-span" style="line-height: 18px;"><br />
</span></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><u><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;">Bike<o:p></o:p></span></u></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> I was smiling at everybody as I made my way to the transition tent. I just finished an Ironman swim! I am racing in an actual Ironman! The weather was absolutely stunning for this day. As I made my way out on the bike I was still smiling, getting caught up in the reality of what I was doing. Then I proceeded to get back down to business and check my heart rate. Way too fast! I had experienced bonking before and there was no way I was going to go through that today. I didn’t care about my speed on the bike, only my targeted heart rate zones. The 3 lap, 37 mile looped course was exactly like the locals had said it would be; a false flat heading up into the hills with a wind in my face, then reversing that for the way back into town. I was flying on the return trip! <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> Again, I soaked up the crowds as I scanned for loved ones, grinning all the way. That’s when the day started to get hard. The wind had shifted and stiffened for the last 2 loops. Not to mention that I had to go to the bathroom really bad. My coach had advised me not to waste time stopping and just go right on the bike but my bike mechanic threw a fit when he heard that and told me to find another mechanic if I followed that advice. I couldn’t take it any longer and stopped at mile 50 for some relief. It’s a blessing to have to empty your bladder during this long of a race; it means the nutrition plan is working.<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> The second loop finally thinned out the mass of racers and I thought I was doing great…until the pros started passing me like was I standing still. I was so impressed! Those guys and gals are good! I had put my competitive drive to bed long before this race so there was no temptation to be like them. God made me as me and all I wanted to do was be able to use me for His glory! <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> The mental games started on the third loop. I loved what the race organizer said the night before, “Don’t try to control Ironman. You’ll be in for a long and disappointing day. Let the race come to you.” One hundred twelve miles is a long way in the desert wind with your main motivation coming only from within. That’s when all those supportive text messages, phone calls, emails, and training days with partners come into play. It’s weird to say and I even considered chalking it up to hallucinations, but I literally felt the prayers and people back home pulling me along. It’s also a great time to have some ongoing conversations with God; His presence is never more real than in the desert of loneliness. With each passing mile I was convinced, I got this!<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><br />
</div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><u><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;">Run<o:p></o:p></span></u></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> Never before had I ever run 26.2 miles. This was going to be my first. After a quick change, I exited the tent and began my first of 3 laps. I noticed I wasn’t smiling as much. I also noticed the GI problems that started on the bike were getting worse. I expected leg pains but this was a new kind of pain and a new level of doubt. Not to mention that every advice I received in the past was telling me to expect “hitting the wall” at some point during the run. I thought it would come at mile 18 or 20, my furthest ever distance. I hit it at mile ONE! I knew the aid stations were every mile apart so when I got to the first one, I was ecstatic. That was an easy mile. I was making this worse than it needed to be. I was trying to control Ironman. Then I looked back and noticed that I was only 200 yards from the start! <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> I was in trouble. My mind was playing tricks on me. My gut was playing gymnastics in me. And now I was starting to notice I was getting dizzy and my vision was cloudy. I checked my heart rate and it was good but I then noticed that I wasn’t sweating as much. I attempted to stick to my nutrition plan but it wasn’t working. I was supposed to run every 10 minutes and walk 1 but that wasn’t happening either. The walks kept getting longer and longer until I passed a Godsend in the crowd who said, “Just keep moving forward. Get some calories and keep pressing toward the goal.” <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> The sun hadn’t even set and I was already freezing; another warning sign. So I stopped as soon as I could to get my long sleeve shirt and it helped. I wasn’t going to take the on-course nutrition until way later in the race but I had to do something different. Starting at mile 10, I was downing the coke, water, perform, chips, oranges, bananas, and chicken broth at every aid station. I was expecting my body to completely rebel but the opposite happened. God was right. I needed those calories and He made sure I got the message. <o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> I passed mile 18, then 20 and no wall. In fact, the last 6 miles felt better than the first 20. Could have been adrenaline or the calories but I’m convinced it was God. By this time in the race I was preaching to myself. The Bible records that Moses thought he couldn’t lead the Israelites away from Pharaoh and God told him, “I will be with you.” Gideon thought he was too weak to take a stand and God told him, “I will be with you.” Jeremiah said he wasn’t good enough to be God’s prophet and God told him, “I will be with you.” Jesus Himself made a promise to me that “I will be with you, even to the very end of the age.” Translated, that means, “Kouba, don’t worry about it, I got this!”<o:p></o:p></span></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><br />
</div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><u><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;">Finish<o:p></o:p></span></u></div><div class="MsoNormal" style="margin-bottom: .0001pt; margin: 0in;"><span style="font-family: 'Times New Roman'; font-size: 12pt; line-height: 115%;"> One last piece of advice the race director gave us was to relish the finish. He made a wise crack that he thought it was silly for athletes to struggle through 140.5 miles and then sprint to the finish. Savor it. Enjoy it. Soak it all up. And that’s exactly what I did! I had longed for and dreamed of the day when I would hear, “Mike Kouba, you are an Ironman!” Words cannot express the feeling of crossing that finish line; nor can they express my deepest appreciation for my relatives, my coach, my friends and my God who were with me every step of the way. It was your dedication to me that fueled the accomplishment! Coach Booher is so right, “It’s not about the T-shirt, it’s about the transformation.” Not to diminish anything about this journey, I long for and dream of the day when I hear a much higher voice proclaim a much more meaningful phrase, “Mike Kouba, well done good and faithful servant. Enter into your Father’s rest!” As Ironman has taught me, I just need to follow the training plan, draw strength from God’s people, allow Him to receive all the glory when He crosses me over that line as I see His face nodding, “I told you I got this.”<o:p></o:p></span></div>Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-21558739990685934292011-11-04T11:29:00.000-07:002011-11-04T11:29:43.064-07:00God Crazy<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">This is crazy!<span> </span>Long runs at 2 hours and 45 minutes and long rides at just under 7 hours; on top of long swims that cover 2.4 miles!<span> </span>It’s called “race rehearsals.”<span> </span>Why the need?<span> </span>Because it’s good to know what works and what doesn’t when it comes time to be racing for 12-15 hours, at once.<span> </span>Crazy or not, it’s smart.<span> </span>You find new chaffing spots, dial in the proper water and nutrition levels, figure out what pacing allows for the longest possible endurance, and the joy of knowing that it is possible to cover the distance; except for the run, which apparently my coach wants it to be a surprise for me on race day;)</span></div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">There may be many more surprises for me on November 20 but I’ll be ready when the rehearsals are over and the gun goes off.<span> </span>In fact, the mental side of race day has already started.<span> </span>I’ve spent almost 11 months training for this day.<span> </span>My body is what it is and I’m preparing my mind for the best, the okay, and the worst case scenarios.<span> </span>I have one more long swim and ride and then two taper weeks.<span> </span>Wow, it’s getting close!</span></div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><br />
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</style> <![endif]--> <div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">I hesitated making this entry because I’m not in the right frame of mind to make it.<span> </span>It’s not pleasant to read or experience firsthand but this is part of my journey, so here goes.<span> </span>After a 5 hour training ride, I had developed an irritation in the perianal area that quickly festered into a full-blown infection.<span> </span>The abscess daily swelled in size, causing an extreme amount of pressure and pain.<span> </span>I couldn’t take it anymore and finally went to the ER.<span> </span>After his examination, he decided not to drain it because of the risks involved.<span> </span>That meant finding a specialist which took another two days.<span> </span>You know it’s bad when you can impress the doctor.<span> </span>After an uncomfortable examination and an excruciatingly painful procedure, he said, “Wow!<span> </span>That was a lot of fluid.”</span></div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">No kidding!<span> </span>And the news kept getting worse.<span> </span>“It could come back, I don’t know.<span> </span>Getting back on your bike should be at least two weeks, I don’t know.<span> </span>The anti-biotics might clear it up, I don’t know.”<span> </span>After my follow-up visit, the doc said it was healing fine but I still feel a knot.<span> </span>Could be that he didn’t get it all.<span> </span>Could be another one forming.<span> </span>Could be scar tissue.<span> </span>I don’t know and it’s driving me crazy!<span> </span>Again, no help from the medical expert who kept repeating, “Hey, there will be more triathlons in your life.”</span></div><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;"> </span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">IMAZ is only 5 weeks away and my friends keep trying to encourage me about the mental side of training and racing.<span> </span>Unless this all turns into a health risk type of thing, I’m still planning on going to Arizona.<span> </span>I may have to find a miniature donut to use on the bike.<span> </span>I may have to walk the marathon like a duck.<span> </span>Or God may have other plans entirely.<span> </span>I don’t know.<span> </span>That’s why I’m trying to be content with Jesus’ words, <i>“Let tomorrow worry about itself, each day has enough trouble of its own.” (Matthew 6:34)</i> </span>Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com1tag:blogger.com,1999:blog-5738206006660676368.post-29449163915181403162011-09-27T13:21:00.000-07:002011-09-27T13:21:29.681-07:00Don't You Quit<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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</style> <![endif]--> <div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">I finished my very first half IM!<span> </span>Everything was perfect for Redman Triathlon in Oklahoma City; weather, pacing, volunteers, nutrition, and finish!<span> </span>Well, not everything went perfectly but I’m not complaining; I finished!<span> </span>I did this race to prepare for the goal in Arizona and I learned some valuable lessons.<span> </span>I had everything written out, double checked, and even printed on places to remind me.<span> </span>The swim was calm and relaxed and right on target.<span> </span>The bike was hilly but I never varied from the heart rate plan and I felt strong.<span> </span>In the previous two shorter races I did, I bonked on the 6 mile run course.<span> </span>Not this time!<span> </span>I was flying through my first 6 miles of this 13.1 course.</span></div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">Then I hit mile 7.<span> </span>That’s when the wheels came off.<span> </span>I had rehearsed my race day nutrition and I was following it perfectly until the run.<span> </span>I knew I was behind on my caloric intake but I pressed on.<span> </span>One of my favorite signs on the run was, “Your mind is telling your body to stop but your body is telling your mind to SHUT UP!”<span> </span>It made me laugh and my legs were screaming.<span> </span>I had to walk more than usual but I’ve learned to swallow my pride as a triathlete.<span> </span>I tried to compensate by drinking the Gatorade at the aid stations but that upset my stomach.<span> </span>I know, I know, never race with what you don’t train with.<span> </span>I told you I learned some lessons.</span></div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">Then, with 3 miles to go, as I was walking, two guys in street clothes, who were members of our tri4Him organization, encouraged me with these words, “Your savior carried His cross with every last step, and even when He fell on His knees, He kept going…for you; so don’t you quit!”<span> </span>So, here’s my encouragement to you; when you’re out of gas, down on your luck, crippled with anxiety, or paralyzed by fear, keep moving forward!<span> </span>Eventually the finish line will appear.<span> </span></span></div>Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com1tag:blogger.com,1999:blog-5738206006660676368.post-48175069739829988622011-08-31T12:13:00.000-07:002011-08-31T12:13:27.861-07:00Focus<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;">Well, the month of August was a slightly better month.<span> </span>I probably need to be updating this blog thing more often.<span> </span>Spent some major bucks at Koala Chiropractic after a wakeboarding wipeout.<span> </span>Before strapping on the board, the $600+ nonrefundable IM entry fee flashed before my eyes and common sense took a back seat.<span> </span>After 3 weeks of therapy, x-rays, e-stem, massage, and ice, it turns out to be a strained, possibly torn tendon.<span> </span></span></div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;"><span></span>Rest was the prescription but once again, I didn’t listen.<span> </span>At least I did my runs on a treadmill or track for softer pounding.<span> </span>Had to get new shoes too because my plantar fasciitis was acting up.<span> </span>I’m only training around 10 hours a week but that doesn’t account for all the hours of stretching, icing, weight workouts, and foam rolling.<span> </span>It’s crazy! <span> </span>My warm-ups and cool-downs seem to take forever!</span></div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; line-height: 115%;"><span></span>Add to all of that my learning curve and this is a full-time job.<span> </span>My nutrition on and off workouts have been defined and redefined again and again; constant practice.<span> </span>I completed an Olympic distance this past weekend and was 15 minutes slower than my last race.<span> </span>Normally I would be discouraged about it but I’m focused on Arizona; everything else is practice.<span> </span>Plus, it was brutally hot!<span> </span>So, there is my lesson for the month; keep your eyes on the goal and work through all the distractions.<span> </span>However, as of today, I don’t think I’m gonna sign up for another race anytime soon.</span></div>Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com1tag:blogger.com,1999:blog-5738206006660676368.post-57218765239728476082011-08-03T09:58:00.000-07:002011-08-03T09:58:51.560-07:00Incentive<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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<div class="MsoNormal">The month of July was a particularly rough month.<span> </span>My resolve and my faith are being tested.<span> </span>Mechanical failures on the bike.<span> </span>A two-flat day on a 3 hour ride.<span> </span>Emotional roller-coaster rides in important relationships.<span> </span>Injury.<span> </span>Bad eating.<span> </span>Missed workouts.<span> </span>Job stress.<span> </span>Summer colds.<span> </span>I could go on and on because I am good at focusing on half empty glasses.<span> </span>At least I recognize it, which is the first step in overcoming it.<span> </span>Still, I am desperately searching for some incentive.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">As my training load increases, I am constantly creating negative energy with serious doubts that I can accomplish my goal.<span> </span>I suppose it stems from everything else happening in my life; it all seems connected.<span> </span>There is so much to “fix” that I get overwhelmed, which doesn’t help the spiral effect.<span> </span>So, I have a choice; I can quit or press on.<span> </span>Neither choice appeals to me at the moment, but I have decided the press on.<span> </span>I will do what I can; stick to the plan; adapt; and overcome.<span> </span>In effect, I need to create incentive by increasing the good things and eliminating the bad ones; one thing and one day at a time.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"></div><div class="MsoNormal"><span></span>If I fail, then so be it.<span> </span>One thing is for sure.<span> </span>Failure is an event, not a person.<span> </span>The only real failure is in giving up.<span> </span>Who knows where this road will lead.<span> </span>At least it’s better than sitting on the couch wallowing in self-pity.<span> </span>Let’s see what the month of August brings…</div>Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-19340081648785885982011-06-29T10:59:00.000-07:002011-06-29T10:59:58.104-07:00Ice Baths<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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Talk about pain! I've read about the benefits of ice baths and even took a few years ago when training for a marathon. Now I remember why I don't like them. They hurt, but only for the first couple of minutes. Once the numbness sets in, it's not so bad and the soak only lasts for 10 minutes. My coach suggested I get back into the ice bath habit because it's one of the best ways to flush out lactic acid buildup. <br />
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My next one will be different though. Instead of dumping 4 large bags in the water and crawling in, I will get in the water first before adding the ice. The shock was incredibly painful all at once. I loved the feeling afterward though; the blood vessels opening up and flushing out the toxins. Apparently, this speeds up the recovery period after a long 3 hour bike ride and 30 minute brick run. Anything that helps, I'm game for trying.<br />
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Now if I could just have that attitude in life. We all would rather avoid pain but sometimes the pain of one thing is worth the greater good of another. It makes enduring momentary affliction more palatable, as noted by the Apostle Paul in 2 Corinthians 4:17, <i>"For our light affliction, which is but for a moment, is working for us a far more exceeding and eternal weight of glory..."</i> It's not that I like pain. It would be so much easier if life added pain "one cube at a time;" but if I know there is a benefit, I don't have to dwell on the temporary. Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com1tag:blogger.com,1999:blog-5738206006660676368.post-13859442911312073862011-06-23T13:46:00.000-07:002011-06-23T13:52:29.718-07:00Thank You Ronnie!A couple of Saturday's ago, I joined my training group on a long bike ride. As a youth minister, my schedule gets really busy during the summer months, so I was commenting to a fellow rider on different strategies to complete my prescribed workouts during hectic times. He told me not to stress about it because my ministry as a husband, dad, and minister will always be more important than my training. I needed that reminder. Thank you Ronnie!<br />
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Something else happened on that ride that taught me the importance of working out with partners. My friend had already completed his training for that day, so he was just going along for the ride with us. I had several threshold repeats to perform, so he stayed right by my side throughout the workout. He kept me on the right cadence and heart-rate zone the whole time, which meant telling me when to shift, when to push harder, and when to relax. I had a computer that told me the same information but it's different when your computer has skin on. Thank you Ronnie!<br />
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Truth be told, when I am by myself, I tend not to push as hard as with others. There is no encouragement to hang on, keep going, don't let up, good job, way to go, almost there, etc. The teens I work with always tell me their faith walk would be easier if God had skin on; someone they could actually see in person. Could it be that God shows Himself through others? No doubt. Thank you Ronnie!Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-25277498068940266432011-05-31T14:27:00.000-07:002011-05-31T14:34:40.748-07:00Staying Within The PlanLife and work has gotten in the way of my triathlon journey but I'm hanging in. I completed a sprint tri (COMBAT) on Saturday, May 28 under strict instructions from my coach to keep my pace well below threshold. He wanted me fresh for the Olympic race in Austin (CAPTEX) on Monday, May 30. His plan was flawless and I was ready for Austin, or so I thought. I never could find my form during the swim and by the time I exited the water, my heart-rate was way too high. The hills and wind were horrible on the bike. I kept repeating to myself that it was the same for everybody but I didn't listen to instinct nor my coach. I pushed higher than he wanted me to and by the time I got to the run, I was spent. I re-focused by using my time to encourage others and lift them up; it always helps prevent self-pity.<br />
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I am grateful that I crossed the finish line, even if it was 15 minutes slower than my expected time. As my coach keeps telling me, "It's not about the T-shirt, it's about the transformation." I also remembered my own words back in January (TRUST post) about sticking to the plan. The Apostle Paul wrote these words in 1 Corinthians 4:6, “Do not go beyond what is written;” a warning not to exalt man’s plan above God’s. Spiritually speaking, God has prescribed the exact training regimen and race instructions in His word. When our ego gets the better of us and we think we know better than Him, we are going to pay a price.<br />
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With God, as with triathlon training, we are always given a second chance. I will recover and refocus in preparation for the Redman HIM (half ironman) in September. My coach gave me an off week before that plan starts. I'm going to use this week to recover and refocus on keeping my walk with the Lord within His bounds.Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-56531659122502206172011-04-04T11:55:00.000-07:002011-04-04T11:56:57.203-07:00Setbacks<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt;">It was bound to happen. I got injured! And it happened while playing softball of all things; definitely not part of my training plan. I laid off 4 days and wallowed in self-pity. Then I went to my massage therapist and it felt better; until my run this morning. I have been instructed to live on the foam roller and stretch; two things I hate. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt;">Then I received my next training phase from my coach and he’s ramping things up in preparation for an Olympic distance race in 9 weeks. Both therapist and coach are on the same page, trying to encourage me that the goal is achievable. I am doing 2 maybe 3 races before the ironman in Arizona (IMAZ) because my coach wants me to get the experience under my belt. I could care less about the 3 races I’m doing before the big one in November, but they insist that all 4 races are doable. I wonder…</span></div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0.0001pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt;">And there it is…I am my own worst enemy and depression really hits hard when I face setbacks. I am trying to get myself out of this funk by trusting the advice and forcing myself to do things I would love to avoid. There’s a sermon in all this somewhere. “Lord, help thou my unbelief.”</span></div>Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-61162351804658645232011-03-08T12:34:00.000-08:002011-03-08T13:27:27.908-08:00Life Modifications<div class="MsoNormal" style="font-family: 'times new roman', 'new york', times, serif; font-size: 16px; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 12pt; line-height: 18px;"> Got a new bike seat the other day but still experiencing <span class="yshortcuts" id="lw_1299615976_0" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-color: initial; border-bottom-style: none; border-bottom-width: initial; color: #366388; cursor: pointer;">painful pressure points</span>. Come to find out, seat adjustments happen in millimeters! So, I made some modifications and today’s ride was much more comfortable. Still some minor pressure but it was manageable, so I will keep tweaking. Through my research, I’ve even discovered that I wasn’t sitting properly on the seat the whole time! Come on, how can you mess that one up?</span></div><div class="MsoNormal" style="font-family: 'times new roman', 'new york', times, serif; font-size: 16px; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 12pt; line-height: 18px;"><br />
</span></div><div class="MsoNormal" style="font-family: 'times new roman', 'new york', times, serif; font-size: 16px; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 12pt; line-height: 18px;"> I’m gonna assume that proper sitting posture leads to proper running posture because when I did my brick (a combination workout that includes biking and running back-to-back), my legs didn’t feel like bricks and I actually ran farther, at the <span class="yshortcuts" id="lw_1299615976_1" style="color: #366388;">same heart rate</span>, than previously. And maybe that was just a result of 10 weeks of training but that would also border on arrogance, so I’ll go with my first analysis.</span></div><div class="MsoNormal" style="font-family: 'times new roman', 'new york', times, serif; font-size: 16px; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 12pt; line-height: 18px;"><br />
</span></div><div class="MsoNormal" style="font-family: 'times new roman', 'new york', times, serif; font-size: 16px; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;"><span style="font-size: 12pt; line-height: 18px;"> If I ever get to a point in my walk with Christ that I think I have it down pat, someone please slap me with a bike seat. Then, when I regain consciousness, remind me of 1 Corinthians 10:1-13 (especially verse 12). Just because I’ve done it a certain way before doesn’t make it right.</span></div><div><span style="font-size: 12pt; line-height: 18px;"><br />
</span></div>Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-51928717815299027142011-02-21T11:40:00.000-08:002011-02-21T11:45:58.426-08:00Stay HumbleIn my training, every 4 weeks is a scheduled time trial (TT) week. Just finished my third TT for this training phase. The first one set the standard by which my training days would be based. The second was disappointing because I didn't improve my times at all. In fact, I regressed some. My coach asked how meticulously I stuck to the plan. He wanted to know exactly how many workout sessions I had missed. After confessing, he showed me the direct link between those days and my times.<br />
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During this last month, I don't think I missed more than one key workout per discipline and when I completed my TT's this week, there was significant improvement. I was ecstatic! By the way, my coach keeps increasing the dosage, except for the swim, and the level of pain increases right along with it but I have verifiable proof that it's working, so I'm not complaining. As for the swim, all I have been doing is form drills, which alone has increased my time more than 40 seconds.<br />
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Not gonna lie; pride has a sneaky way of creeping into my mindset. I have to be careful not to get too full of myself, so I keep repeating a simple phrase each day, "Stay humble." As well, I keep surrounding myself with others who are better than me, which does wonders at solidifying that phrase. It's a delicate balance to be proud without being prideful.Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com1tag:blogger.com,1999:blog-5738206006660676368.post-63495168049185165982011-02-01T09:42:00.000-08:002011-02-01T09:42:51.235-08:00New Level Of PainToday hurt! The training plan called for something I've never done on the bike. My coach wanted me to keep my heart rate at close to red-line for 5 minutes, followed by another 5 minutes at about 10-15 beats slower. Then he graciously gave me 2 minutes of recovery before I had to do it again and then a third time. I'm afraid to even ask what's in store for future workouts. Up to now I just thought some of the workouts were hard. Now I understand why clients sometimes yell at their coaches!<br />
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There was a lot of self-doubt during this workout, especially watching how slowly seconds actually tick away. I did notice that the 5 minute follow-up was easier. During earlier workouts, I had thought that heart rate was really difficult to maintain. Now, and after almost passing out, I realize that once you push to a new level, the old levels are manageable. I am hoping that was my coach's intent, instead of him getting some sort of sick pleasure at my suffering.<br />
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I feel good today. Accomplished. But I'm not ready to say "Thank you" to my coach just yet.Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-17867144204936435612011-01-20T14:11:00.000-08:002011-01-20T14:11:43.085-08:00Do The Right ThingSee, I told you. It's been "one of those weeks" around here; or as my grandmother would say, "Life is what happens when you make other plans." I had planned on a full week of workouts but nooooo, life got in the way. Then my wife has to add her own commentary, "You did the right thing."<br />
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Training takes sacrifice but not all sacrifice is training. Squeezing in would have caused me to push aside, so that's when I had to draw the line. My wife then noticed my perfectionism agitation starting to rise, so she calmly stepped in with her words. She was right; certain things take precedence over others and it's never worth it to sacrifice the best for the better. Will my training suffer? Maybe physically but then again, my physical is a means to an end - to train my spirit to be more and more like Christ. Doing the right thing will always improve my spiritual side.Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-32040349480517098952011-01-04T07:10:00.000-08:002011-01-06T11:13:38.710-08:00TrustFinished my first week of training. Only 47 more to go! What has the first week taught me? Stick to the plan. Previously I just gutted out certain times or miles but this go-around I have been instructed by my coach to adhere to specific paces or heart rate zones in the plan. Some are very fast and some are extremely slow. Apparently there is a science to ironman training. Thankfully I don't have to be the scientist. All I have to do is follow my individualized plan given to me from the one who is in the know. After only one week I haven't yet experienced the temptation to cheat and divert from the plan, even a little; but I'm sure it's coming. If I can go faster or slower, why shouldn't I? Or if I don't feel like getting out of bed, why not skip it?<br />
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Because I trust my coach. He knows what's best for me. I certainly have the freedom to do what I want, when I want but choosing my own path hasn't proven very beneficial in the past. That's why I am so grateful to God for His plan. His will directs my daily steps, with good reason. Obviously I have been in my walk with Him long enough to cheat, divert, manipulate, skip, and otherwise think I know better. It's when I start trusting in myself that things go south; but when I stick to His plan, even when I don't understand it, my entire destiny is transformed. <br />
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I am doing this ironman for two reasons. First, to bring glory to God in this body He gave me and second, to learn the finer art of humility through trust. I am sure the Lord has many lessons for me in the coming weeks. Whatever His plan is, I'm sticking to it.Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com0tag:blogger.com,1999:blog-5738206006660676368.post-32012653202161095262010-12-28T13:38:00.000-08:002010-12-31T17:16:21.106-08:00CommittedI've dabbled in sprint triathlons for years, unsure now of why I chose this particular form of self-torture. Along the way I've met many people, encountered hundreds of philosophies, and accepted more than a few challenges. In recent years I have been haphazardly plotting a course to complete a full ironman (IM) by the age of 50. Then I get a phone call from my aunt who throws down the gauntlet, "Let's do the Arizona triathlon next year!" I tried to weasel out by using rationalization but all she heard was excuses, "If you never commit, then you'll never do it." <br />
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Registration is complete and we're both committed for Arizona 2011. Now the fun starts! So far, I've prayed about this decision (and my sanity) many times, teamed up with <a href="http://www.tri4him.com/">Tri4Him</a> members, hired coach Boo, and began my first week of training. I can't back out now. Besides, there's no refund. Good thing too because it's a long 11 months and I'll need my Lord, my friends, and my family to hold me to my word. Just one of the many parallels of triathlons and faith!Koubanatorhttp://www.blogger.com/profile/16078465849633373338noreply@blogger.com1