TEAM STL Stands On Guard For Thee

TEAM STL is considering heading North next year to Toronto, Canada for the Muskoka Half Ironman competition in 2008. I am not quite sure how this race has made it onto the potential race schedule but I hear that they have a great t-shirt. If you want to join the boys in Canada next year, then click here for the official race site. Thanks to big Bill, we have 5 of the last 7 rooms that were available at the Hidden Valley Resort (5 minute walk from the race site along the water). The rooms are double beds. Bill reserved 5 of them (one for each). They are $159/night and we are booked for Fri/Sat/Sun stays with a checkout on Mon. The race is Sunday.

2008 Race Schedule...It's Time To Sign Up!!!

A Team STL dinner was held at Sidney Street to determine the 2008 race schedule. All of this is unofficial until the wives sign off but here is the temporary gameplan moving forward - subject to change without notice.

2008 Race Season
April 6	Spirit Of St. Louis Half Marathon	Half Marathon
May 4	Race For Sight (Columbia, MO)	Sprint Tri
May 18	Memphis In May (Memphis, TN)	Olympic Dist Tri
June 22	Hy-Vee (Des Moines, Iowa)	Olympic Dist Tri
July 12	Muncie Half (Muncie, IN)	Half Ironman
August 24	Chicago Triathlon (Chicago, IL)	Olympic Dist Tri
September14	Muskoka 70.3 (Toronto, Canada)	Half Ironman

Traveling Trophy

Effective in 2008, TEAM STL will be awarding the following trophies...

“Traveling Trophy”
1. This trophy will be presented to the triathlete that wins the individual race by having the lowest time for that race.
2. The trophy will be presented to the winner at each event immediately following official results posted by the director
3. The trophy will have an engraved plaque with the person’s name and will be relinquished at the pre-race dinner of the next race
4. Bonus points may/can be awarded for different categories (ie. Fastest transition times, fastest swim/bike/run, etc..)
5. Eligibility is determined by finishing a particular race
6. Costs for the trophy and engravings will be split up by all participants
7. Winners of each race will be responsible for buying beers for everyone following the conclusion of the race (NO EXCEPTIONS to this rule….you must drink!)

“Bragging Trophy”
1. End-of-the-year trophy
2. Awarded to the triathlete with the lowest cumulative time total (or, USAT ranking at the end of the year)
3. Each triathlete must compete in at least 80% of the races to be eligible.
4. If a trithlete misses an event they will have to race at another event of equal distance (pre-approved by other members) or take the slowest time of the triathletes who did race (plus a time penalty of 10%) ie. Slowest time for Memphis is 1:48 the non-racer would have the following time [108 minutes x 10%] = 10.8 minutes + 1:48 for a 1:59 total time. In the case of USAT rankings the added penalty would not be calculated so another calculation, if USAT rankings are to be used, would have to be done.
5. The “bragging” trophy will be a “plaque style” trophy in which the triathlete’s name will appear with the corresponding year won. This trophy will be held by the winner until the conclusion of the final race of the year.

Other Trophies
1. Additional trophies will be handed out for individual races
2. Please feel free to make up any types of trophy you would like to award
a. Flat tire award : given to the individual that has flat tires during the course of the race
b. Port-a-potty award : given to the individual taking the most craps during a race
c. Urinal award: given to the athlete taking the most piss stops
d. “Leader of the Pack” award: given to the triathlete that finishes highest ranking in his age group based on a percentage
e. Time bonuses for wearing all “TEAM” apparel
f. Most aggressive racer: given to the person that clearly exemplifies this at each race based on attacking during the different stages of swim/bike/run Passing other members would be a good example

Letter To Coach Luc

Luc,

I wanted to wait until I had a few days to recover before dropping you a note.

My Ironman experience was truly awesome. My original goal was to finish the race and be able to walk the next day - no medical tent!!! My other goal was to keep my stomach in tact without aggravating my Crohn's disease. Finally, I wanted to enjoy the training and the race itself.

As I look back I can honestly tell you that ALL of my goals were met. THANK YOU!!!

This is a year that Tommy, Mike and I will never forget and we will never forget your role in our first Ironman experience. I know that the team option was not exactly ideal from your perspective but for us, it was the only way to go. We enjoyed your training program and have gone so far as to recommend you to other athletes in our area. Despite a chaotic travel schedule you always were accessible to us. We had a myriad of questions for you and always got answers. At times I felt that some of our confusion could have been avoided with a simple phone call as opposed to all of the back and forth emails but realize that we were trying to coordinate four very busy schedules. To say that we learned a lot from you would be an understatement - we all learned a tremendous amount that we will carry with us forward.

The mental part of Ironman equals the physical effort. You helped us understand the why of what we were doing at all times. Along the journey there were several decisions to be made...road bike vs. tri bike, long sleeve vs. short sleeve wetsuit, carb pro vs. cytomax, liquid calories vs. solid calories, etc. The BEST decision that we made was to engage your services. This was a no brainer for us and it paid
dividends.

We trusted that you would get us to the finish line and you delivered. The training program was great. You worked with three guys that had families and demanding careers and developed a program that worked. The mileage was appropriate without being over the top. None of us were overtrained or burnt out when we hit the starting line. I have nothing but positive comments regarding the plan that you put in place for us.

I don't know what is next for me but I know this much - I get excited every time someone asks me about my Ironman. I love sharing with them everything that I learned this year. It is one of my favorite topics. I think that is why we all now wear the IM logo - we want people to ask us about what we accomplished. Getting to share with others gives us a chance to relive the training and the day. I guess that this is something that you get to experience every day with your career.

During our first conversation you mentioned that you wanted us to understand and enjoy Ironman. Two words for you - MISSION ACCOMPLISHED.

Frank At The Finish

The finish line at Ironman Wisconsin was truly unbelievable. To give you a sense for how awesome this was - check out 78 year old Frank Ferrar. We all know his story. He missed the 12 midnight cut off last year. He was back out on the course in 2008. With an hour to go he was shuffling along and had 5 miles remaining. The finish line crowd chanted, cheered and wondered whether he would make it or not. If this doesn't give you goose bumps then nothing will..click the PLAY BUTTON.

T.S. Eliot

Only those who will risk going too far
can possibly find out how far one can go.
- T.S. Eliot

From Margy

Spectacular achievement is always preceded by spectacular preparation.

Every great success is an accumulation of thousands of ordinary efforts that no one sees or appreciates.

You’ve Done It. You’re an Ironman.

The interesting thing about nearing the end of a 140.6 mile Ironman journey: you feel like sprinting toward the finish line one hundred yards away. What was once considered impossible is nearly accomplished. At times you couldn't wait for this journey to conclude, now, you don't want it to end. Savor the moment. High five some spectators. Pump your fist in the air. Smile for the camera. You’ve Done It. You’re an Ironman.

response from Bill Cragg...

Yes we are all IRONMEN!

I got a voice message from Pep this morning which I believe sums up much of what we may all be feeling this morning.......WITHDRAWLS.

This must be the feeling that many get and the reason why they do it again. It is a surreal moment this morning as I wish I could be setting up another bag. It almost feels as if we didn't race and there's still more yet to do. Talking with co-workers about it gets laughs but they don't understand. That's why the car ride home last night was important and as momentous as the race itself. Reflection, laughter, (no tears...Sorry Scott) and comraderie. Although it won't be several days a week, we will still work out together and laugh and talk about the day. Do we reflect in such a way as to consider it back when I did an Ironman with my friends or do we sign up and get excited about Memphis in May again. If you don't know what I am talking about try to remember the reflection in the eyes of Tom Stringer during race day when we passed him. You could see, not envy, but a sense that he was being called back home. He seemed as excited to be spectating as we did at the finish. There's always 2009. Who knows, maybe some of our wives will be ready by then.

I love you guys! It was an incredible journey never forgotten. On to the next goal!

Bill

PS : Rumor is that the good doctors are marking the event permanently this afternoon for those interested.

Inside The Numbers

Seiichi Noda 12:32:09
871/2106
swim: 1:22:52
t1: 10:46
bike: 6:14:23 (17.95 mph)
t2: 8:41
run 4:35:27
run pace: 10:30

Mike Pepper 13:00:32
1123/2106
swim: 1:22:12
t1: 11:18
bike: 6:39:30 (16.82 mph)
t2: 7:25
run: 4:40:07
run pace: 10:41

Tommy Rosenthal 13:30:21
1352/2106
swim: 1:14:12
t1: 11:17
bike: 6:55:53 (16.16 mph)
t2: 7:20
run: 5:01:39
run pace: 11:30

John Strassner 13:31:43
1363/2106
swim: 1:19:54
t1: 15:03
bike: 7:17:53 (15.35 mph)
t2: 8:26
run: 4:30:27
run pace: 10:19

Bill Cragg 13:40:20
1430/2106
swim: 1:20:12
t1: 9:36
bike: 6:25:07 (17.45 mph)
t2: 10:28
run: 5:34:57
run pace: 12:47 13:40:20

Corky Miller 11:01:59
225/2106

Kevin Nashan 11:21:32
342/2106

Mina Nashan 14:47:42
1786/2106

GO GET 'EM BOYS!!!

some last minute race inspiration courtesy of Rebecca Brown...

When we walk to the edge of all the light we have and take the step into darkness of the unknown, we must believe that one of two things will happen. There will be something solid for us to stand on, or we will be taught to fly.

GO GET 'EM BOYS!!!

IM Moo Village

The boys have arrived at IM Moo!!! We made it through registration yesterday and are all settled in at the Hilton Monona Terrace. A quick thirty minute swim in the lake proved very choppy BUT the weather should clear by Saturday leading to great conditions for all of us on Sunday. On tap for this evening is the athlete welcome dinner (bring on the CARBS) followed by an early to bed. A little swimming, biking and running tomorrow and then it is time to get all of our gear bags (5 in total) put together and dropped off. We are having a great time - the nerves have not kicked in yet but are sure to come. I will tell you that this is a massive co-ordination effort. You cannot imagine what goes into just getting everything in its proper place before hitting the start line.

IM MOO BABY!!! It is right around the corner.

Mayonnaise Jar and 2 Cups of Coffee

passed along from the Zen Philosopher, NODA...

When things in your life seem almost too much to handle, when 24 hours in a day is not enough, remember the mayonnaise jar and 2 cups of coffee.

A professor stood before his philosophy class and had some items in front of him. When the class began, wordlessly, he picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed it was.

The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.

Next, the professor picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with a unanimous YES.

The professor then produced two cups of coffee from under the table and poured the entire contents into the jar, effectively filling the empty space between the sand. The students laughed.

Now, said the professor, as the laughter subsided, I want you to recognize that this jar represents your life. The golf balls are the important things – God, family, children, health, friends and favorite passions – things that if everything else was lost and only they remained, your life would still be full. The pebbles are the other things that matter like your job, house, and car. The sand is everything else—the small stuff.

If you put the sand into the jar first, he continued, there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you. So….

• Pay attention to the things that are critical to your happiness.
• Play with your children.
• Take time to get medical checkups.
• Take your spouse out to dinner.
• Play another 18.

There will always be time to clean the house and fix the disposal. Take care of the golf balls first – the things that really matter. Set your priorities. The rest is just sand. One of the students raised her hand and inquired what the coffee represented.

The professor smiled. I’m glad you asked. It just goes to show you that no matter how full your life may seem, there’s always room for a couple of cups of coffee with a friend.

Water Temperature

Lake Monona water temperature is currently 72 degrees. That will play! The air temp will be chilly by the lake will be comfortable. Get those short sleeve wetsuits ready baby!

Iron Week

Well, it is finally here - IRON WEEK. Thanks to EVERYONE that helped get us this far. Here is the schedule of our projected whereabouts for the final week...


SCHEDULE OF EVENTS FOR IRON WEEK
SEPTEMBER 3- 10, 2007


Monday, September 3, 2007

• Labor Day - Rest Day
• Check Madison forecast 33 times.
• Begin Packing

Tuesday, September 4, 2007

• Swim 2300.
• Run 45 minutes.
• Check Madison forecast 33 times.
• Continue Packing

Wednesday, September 5, 2007

• Bike 15 miles.
• Check Madison forecast 33 times.
• Finish Packing.

Thursday, September 6, 2007

• Run 5 Miles.
• Load up BIG RED and head for Madison!!!
• 7:00 a.m.-10:00 a.m. - Gatorade Bag Check. Law Park Swim Start. Representatives from Gatorade will be on hand to watch your gear, give away some Gatorade, Gatorade bottles, and other goodies.
• 10:00 a.m.-4:00 p.m.- Registration Located at Monona Terrace.
• Check into the Hilton Monona Terrace.

Friday, September 7, 2007

• 7am. - Early morning swim (30 minutes).
• 10:00 a.m.-4:30 p.m.-Ford Ironman Village open.
• 5:30 p.m.- Welcome Dinner. Located at Monona Terrace Exhibition Hall.
• 7:30 pm - Mandatory Athlete meeting immediately following the banquet.
• The first caravan of supporters leaves STL and heads for Madison - KENNY ROSENTHAL is in Charge!

Saturday, September 8, 2007

• Open water swim/Bike Spin/Run Jog
• Suzy, Cooky, Jack and Alexis load up and head for Madison.
• 10:00 a.m.-3:00 p.m. -Athlete bike and Gear Bag check in. Bikes-Monona Terrace Parking lot level 4. Swim to Bike Bags-Ballroom C&D, Bike to Run Bags-Hall of Ideas room G & J.
• 530pm. -TEAM STL dinner at Tutto Pasta Cucina.

Race Day - Sunday, September 9, 2007

• 5:00 a.m. -Athletes begin arriving at the transition zone. Body marking opens.
• 5:00 am to 10:30 pm Race Day Café open on the corner of MLK Blvd and Wilson St.
• 6:30 a.m.-Transition area closes. Athletes must be at the swim start.
• 7:00 a.m. -Race Starts-Law Park.
• 9:20am. Swim Course Closes
• 5:30pm. Bike Course Closes
• Midnight- Marathon course closed. Race ends.

Monday, September 10, 2007

• 1130 a.m. –Load up BIG RED and head back to STL. Recommended attire for the trip back: FORD Ironman Wisconsin Madison “Finisher Shirts”.

Big Red

Team STL will be busy laying out apparel and GU packets in preparation for IM Moo this weekend. It will only take our team members days to pack up all of the gear for Madison. Thought that it was worthwhile to review Seiichi's instructions regarding traveling in BIG RED...

As the owner of the truck and driver, there are a few rules.
1) you are allowed one carry on luggage which must fit beneath the seat in front of you.
2) you will be allowed to check 2 items. (One of which I assume will be your bike.)
3) no firearms/explosives/or other contraband will be allowed.
Thanks for traveling BIG RED.

The only remaining question (courtesy of Bill Cragg) is: Will there be snacks on the flight? And will you be serving Carb Pro in the drinks?

PACK SMARTLY GENTLEMEN AND GET READY FOR IM MOO.

99 Step of a typical IM

With the nerves starting to kick in, we figured that it was time for a little humour courtesy of the Trihawks.

1. Arrive in town.
2. Find over-priced accommodations you are staying a minimum of four nights at.
3. Unpack bicycle, spread gear around room randomly.
4. Attempt to reassemble bicycle, realize you forgot to mark your seat and handlebar position before disassembly. Guess position and tell yourself it won’t make a big difference.
5. Drive bike course at slow speeds while making wrong turns. Annoy locals.
6. Find swim venue. Put wetsuit on, stand around for 15 minutes. Swim 10 minutes, take wetsuit off. Look around to see if you impressed anyone.
7. Walk around expo looking for free stuff.
8. Go to registration tent, stand in line, get bag, check bag for goodies.
9. Go back to hotel, arrange energy products into different piles. Stare at piles.
10. Spend 2 hours preparing for bike ride with race wheels and drink systems. Go for 30 minute ride. Go back to hotel.
11. Decide that this would be a great opportunity to learn how to rebuild your rear hub to fix the play in it. Disassemble hub.
12. Drive to house where your club mate, the bicycle mechanic, is staying. Show him the pieces of your rear wheel. Beg for help.
13. Go to swim start Friday morning. Look for tell-tale wrist-bands on other competitors; look condescendingly at all those swimming who aren’t participating in the race.
14. Go back to hotel, spend 4 hours attaching numbers to your bicycle, helmet, and race outfit. Panic that you don’t have 8 pieces of reflective tape for your run outfit, even though IMNA has never been known to enforce the rule.
15. Drive down to expo at the last minute, stand in line, pay $10 for a strip of reflective tape.
16. Drive back to hotel, place energy products into various bags.
17. Pack transition bags.
18. Unpack transition bags.
19. Repack transition bags.
20. Drive to Carbo-dinner. Stand in line, proceed through buffet with poor food selection, sit at crowded table, remember you paid an extra $20 each so your family could enjoy this food. Listen to IMNA personnel tell same jokes as last year. Realize that Dave Scott has apparently discovered the fountain of youth. Stand in line to leave.
21. Prep bike to drop off on Saturday, discover your tire has a slow leak. Drive to expo, stand in line, pay $80 for tubular tire. Get back to hotel, realize you don’t know how to glue on a tubular, drive back to expo and have them do it for you.
22. Drop bike off, spend time covering bike with various plastic bags because everyone else is doing it.
23. Drop off your transition bags, realize you forgot your salt tablets, drive back to hotel to get them.
24. Drive back to hotel again, arrange race gear for tomorrow morning.
25. Pack special needs bags.
26. Unpack special needs bags.
27. Repack special needs bags.
28. Realize there is nothing more you can do to get ready. Sit down and relax.
29. Panic.
30. Eat early dinner
31. Go to bed, lie there in a cold sweat.
32. Wake up at 2:00 am for 1000 calorie bottle of nasty-tasting concoction, “because Gordo does it”.
33. Lie awake listening to horrible weather move into town.
34. Wake up at 4:00 am, listen to spouse complain.
35. Get in car, drive to start. Stand in line to enter the transition area.
36. Check transition bags.
37. Stand in line to get body marked.
38. Check bike, stand in line to get tires pumped up.
39. Stand in line for porta-john.
40. Realize you left your water bottles with special nutrition needs in the fridge at the hotel. Drive back madly to get them.
41. Get back to start, wait in line for parking spot.
42. Stand in line for porta-john.
43. Get wetsuit on, stand in line to enter swim area.
44. Realize it’s too late for a warm up. Stand in line to enter water
45. Stand in water with 2000 other people while sun comes up and national anthem is sung by local high school girl. Realize that few moments of your life have been this beautiful.
46. Gun goes off, 2000 people attempt to swim on top of you, realize that you are in mortal danger or drowning and few moments of your life have been this dangerous.
47. Get kicked in face, goggles come off, panic and tread water trying to get them back on while people hit you. Remember you paid good money to do this.
48. Exit swim, stand in line to get into transition.
49. Stand in line to get out of change tent. Get bike, stand in line to get out of transition.
50. Start bike, realize that there is no way 1000 people can pack onto a course within 20 minutes without massive drafting problems. Hope that poor bike handlers don’t crash in front of you.
51. Ride bike.
52. Panic that you’ve already fallen off your nutrition plan that your coach gave you.
53. Make up for lost calories and fluids in the next 15 minutes. Feel ill.
54. Ride bike.
55. Get saddle-sore.
56. Ride bike
57. Decide to piss while riding to save time.
58. Spend the next 30 minutes soft-pedaling, coasting, and practicing mental imagery trying to relax enough to let it go.
59. Give up, get off at aid station and spend 30 seconds in porta-john, get back on bike.
60. Ride bike, feel queasy and bloated, take 3 salt tablets at once to make sure you’re not low on electrolytes. Throw up.
61. Get off bike, sit in change tent wondering why you are doing this. Listen in disbelief to volunteer telling you you’re almost done. Proceed to marathon course.62. Realize that you should have practiced the 1000 calorie drink at 2:00 am before race day.
63. Throw up, walk, jog, repeat for 26 miles.
64. Start gagging at the thought of another energy gel.
65. Sample the variety of food at aid stations. Discover Oreos, the food of the Gods.
66. Invent the form of locomotion called the ‘ironman shuffle’. Feel proud that your 12 minute mile is technically not walking.
67. Pass your spouse. Make them swear to never let you do another one of these.
68. See finishing chute. Sprint madly down the road high-fiving people and cheering while announcer screams your name. Realize it was all worth it.
69. Get to finishing chute, wait in line while a man takes his extended family over it with him.
70. Cross line, collapse into arms of patient voluneteers.
71. Spend next two hours in med tent realizing that you should have drunk more fluids when it got hot.
72. Go to massage tent, eat cold pizza and wander around in a daze while wearing an aluminum foil blanket.
73. Stick around finish line until midnight to share in “the ironman spirit”. Beat off 12-year-old to grab free socks thrown into crowd.
74. Look in disbelief at fresh and bouncy professional athletes dancing at the finish line.
75. Cheer last few athletes into the finish before midnight. Ask your spouse if you looked that bad. Be amazed that they spent 17 hours out there moving the whole time.
76. Go back to hotel, collapse in bed.
77. Wake up, go to bathroom, collapse back into bed. Repeat all night until the 6 IV’s the med tent gave you are through your system.
78. Wake up at 4:00 because your legs hurt so much.
79. Eat first breakfast.
80. Sit around until spouse wakes up, eat second breakfast.
81. Shuffle around town Monday morning wearing finishers T-shirt and medal. Smile knowingly at other fellow shufflers. Graciously accept congratulations from locals thankful you came to their town to spend money.82. Eat third breakfast at all you can eat buffet.
83. Go to Official Finishers merchandise tent. Stand in line. Pick out $200 worth of clothing with prominent logos on it. Stand in line, pay $600 for clothes. Contemplate getting a tattoo to immortalize your achievement.
84. Fall prey to peer-pressure and marketing techniques. Cough up $450 to sign up for the race next year - since it will sell out today, and this is your only chance to sign up!
85. Proceed to IM Hawaii role-down. Hold out hope that, even though you finished 80th in your age-group, this will be the year everyone leaves early and you get the last spot.
86. Eat first lunch.
87. Go back to hotel, stare at the disgusting, sticky, smelly mess that is your bicycle and race clothes. Start packing things up to fly home
88. Eat second lunch.
89. Go to awards dinner, stand in line. Get poor food from buffet, remember you spent $20 a head so your family could enjoy this magical moment with you.
90. Watch hastily-produced race video. Closely examine each frame hoping they caught a glimpse of you on the course. Be disappointed.
91. Watch age-group athletes get their awards. Wonder how many of them actually work for a living, and where you can get some of the performance enhancing drugs they appear to be on.
92. Realize that you have to go all the way up to women’s 70+ age group before you find an age-group your time would have won.
93. Listen to long, excruciatingly boring thank-you speeches from various professional athletes.
94. Stand in line to get out of awards dinner.
95. Go to Airport, stand in line. Deliver $5000 bike to Neanderthal-like baggage handler. Pray. Reluctantly take finishers medal off to pass through metal detector. Proudly tell TSA personnel what you did on your weekend.
96. Get home, contemplate unpacking disgusting bicycle, decide to leave it until tomorrow.
97. Eat Bon-Bons and watch TV. Contemplate unpacking your bicycle and training again, decide to leave it until tomorrow.
98. Repeat above step for 2-10 weeks. Step on scale. Look at your fat, disgusting self in a mirror and remember you signed up for next year’s race. Unpack bike, chip mold off of seat tube. Show up at swim practice again.
99. Get ready to do it all again next year…

Ah, Ironman. Where else can you take your only vacation of the year to a beautiful place and spend the entire time either standing in line or sitting in a hotel room mixing drink concoctions and carefully placing energy products in various bags?