Wednesday, December 30, 2009

Bacon Weekly- Christmas Week

Not much physical activity to report from Christmas week. Found time for a swim on Monday; then prepared for Santa Claus to arrive later in the week. Great Christmas fun at our house....Santa delivered all the goods to the girls and he even found a few items for the kid in there....scored a new swim suit, lap timer ring, and UA cold gear running pants.

Marathon training starts next week, so I am prepping this week for the schedule...I'll report this week on Sunday and add more items about the race, my new plan, etc.

If you read below, you saw where I busted my ipod; then tried to order the part and fix it myself....took it apart and busted the screen... buying a new one this week...selling the old one on Ebay for parts....

Tuesday, December 29, 2009

Monday, December 28, 2009

Clarity of Purpose

Yet another week off training. The weather has been cold and I’m enjoying my time with family so much, I’ve not felt like starting back knowing I just won’t commit. While I understand that the longer I take off the more difficult it will be to start back, I know that I need to be mentally ready for the commitment. I’m not there yet…but I’m getting closer.

This time of the year is a dichotomy for me. On the one hand, I’m so happy to be home with my family and enjoying time off work. On the other hand, I am melancholy looking back on yet another year past and wondering if I’m any closer to realizing my full potential. Every year gone by means less time to reach it… whatever IT might be. And with another year on the horizon, it’s time to make plans or let yet another year get by without getting any closer to a goal I’m not even sure exists.

<What goals should I set for the new year that will get me closer to using my life for what is was meant to do? Is there such a thing? And if you find it, do you know? >

<Happiness is not in doing what you love but in loving what you have to do.>

Is it a normal human feeling to feel like we are meant for more? Not that I’m not thankful for ALL I have. I realize I’ve been blessed and believe me, I’m grateful. I give thanks for all of it everyday. I’m not talking about a need for more money or fame. I’m talking about a feeling that what we’re doing utilizes our talents to their utmost and maximizes our capabilities.

<What do we NEED to do what we’re capable of?>

For example, was moving to Texas or completing the Ironman a necessary step on my search? I don’t know. I have to trust that the decisions my family and I make based on the opportunities before us and those we create, from listening to our gut and that voice in our head, and from listening through prayer and contemplation are indeed those decisions required for preparing us for the next step. I certainly learned a lot of valuable life lessons on my road to Ironman Arizona and our move to Texas has been wonderful for all of us in so many ways. Does that mean we are on the right track?

There are those who argue that life is not about some ultimate goal. It’s not about reaching the top rung on some ladder and all of a sudden realizing we’ve accomplished what we were put on Earth to do. They would say that life is about the journey. I have no argument with that kind of thinking. I just know that very few of us go through life with a passion for what we do and we only really enjoy the journey on Friday-Sunday. If we are lucky, we have impassioned moments related to what we do. Or we find other ways to gain those feelings of accomplishment and fulfillment we don’t get elsewhere. It’s like “cheating” on your day job.

<What if we were all passionate about our work? What if we worked in environments that created that passion and supported us in a way to make it so we can find happiness in what we do rather than looking for it elsewhere? What are our responsibilities in all this? How do we create this kind of environment? >

These are just some of the questions I ponder most every year end. This year is certainly no different and thanks to the time off training and work, I’ve had the opportunity to read a couple of books that are helping me answer these questions for myself.

I’ll be planning my new year in the days and weeks to come, but first I’m going to enjoy these final days at home with the kids, and Jennifer, and my grandmother who arrives from California today. My plans will include work, personal, triathlon, and family goals. With some good planning and life balance, perhaps next year at this time I’ll be able to show how I am closer to clarifying and achieving what is now a very nebulous ideal. I know those weekend long bike rides and long runs will give me plenty of time to think through it all.

Best wishes for the New Year! May it bring you the clarity of purpose we all desire.

Kia Kaha!

Sunday, December 20, 2009

Bacon Weekly

Mon- 900 swim- 100wu 400FS-20sec-400FS- 100cd
Tues- 4 miles- Zone 1 and 2
Wed- nothing
Thurs-Birthday- Apple Pie-lunch and Cherry Pie Dinner (add 2 pds to butt)
Fri- nothing
Sat- Holiday party (travel)
Sunday- 4 miles at 10 min pace, 34 degrees

Had a really fun week and can add a total of about 4 pds to the overal weight...2 holiday parties and a birthday about sank the eating ship...The first Christmas party was pizza and wings and your boy went to work...my birthday was filled with a "ole 69'r" steak and a homemade cherry pie from my sweetie; then topped it off with another Christmas party last night and did another champion-type eating display....in all the food I did find time to get 3 days in this week.

The run today was brutal..wind blowing and 34 degrees brought me inside a mile sooner than I had planned...actually after the first 3 miles I actually started warming up. I'll need to get familiar with these cold runs as my marathon training begins on Jan 1,2, or 3.... I'll be modifying an 18 week program back to about 16 weeks in preperation for the Derby marathon in April. As you may remember, I ran my first half marathon there last year and would like it to be my first marathon as well..struggling with that running schedule and the cold weather a bit, but I'll make it and likely be stronger for it in the end....if bitter cold or snow brings me inside, I'll go back to old school and hit the t-mill again to get in the distances.

My ipod busted last week after the Holiday Hustle run...I think the 26 degree temps knocked it out! Have been running without it and actually enjoying it more than I thought as I have been running with it exclusively...you guys know me..I;m too cheap to buy another one so I ordered the part I think is broken and see if I can get her back working this week.

If I don't have the chance to talk with you guys before the big day....Merry Christmas!!!!!!

Ironman…check! Now What’s Next?

I have yet to begin training after completing Ironman Arizona. Today is four weeks to the day since the race. The weather in central Texas has been unseasonably cold and rainy. I know it’s nothing to some of you withstanding freezing cold temperatures and snow, but when you are used to warm temperatures and are trying to get motivated to get BACK into training, the weather has not helped my motivation. Perhaps when I get some races on the schedule, I’ll be more inclined to hit the winter roads. I’ll try to do that in the week to come. For now, my focus is elsewhere.

As many of you are aware, I nominated Jennifer for the 2009 TriWidow of the Year Competition. No, this does not mean that she’s been a widow three times. A Triwidow is a spouse who has been left alone due to their spouse’s triathlon training. My poor wife was once a Golf Widow, only to trade it in for what can be one of the few worse options to a true widow..a Tri Widow.

I have surprised even myself with how obsessed I’ve become over helping her win. Our closest competitor is the wife of a well-known triathlon podcaster and blogger, and they have been most worthy adversaries. Every day, I wake to find them a few votes ahead or even fewer behind. It’s not been more than 47 votes apart at any time during the week-long competition.

It’s been an interesting experiment for me in the power of social media and networks. I’ve utilized Twitter, Facebook, blogs, LinkedIn, and traditional email. Our networks have responded and as of this morning we have over 500 votes. That’s an average of 70 votes per day, 6 per hour, 1 every 10 minutes. It’s not Obamaesque, but it’s been a fun example of what’s possible through these networks.

Please go to http://www.triwidows.com and vote. The names are listed on the left hand side of the page. After you’ve voted, I invite you to read my nomination of Jennifer and the nominations for the other competitors. I then ask you to please consider sending an email, posting on your Facebook status, sending a tweet, posting on your LinkedIn status, etc. asking your friends, family, and colleagues to vote for your friend Jennifer. It’s a beautiful story of support and sacrifice. Share it with others. Thank you!

Until next week…Kia Kaha!

2010 LBJ 100

Did this race as part of my early season training last year. It was BRUTAL. Cold, 20+ mph wind gusts, LOTS of climbs. I had tears in my eyes by the last hill and when I crossed the finish line, I pulled over into the grass and fell over...bike and all. In a word...perfect!
I throw this out as one possibility for an early season triathlon camp.
-Karl
 
----- Original Message -----
Sent: Friday, December 11, 2009 8:47 AM
Subject: 2010 LBJ 100

Cyclists in the Luci Johnson LBJ Ranch and 2009 LBJ 100 Tours:
 
Information for the 2010 LBJ 100, scheduled for Saturday, 27 March, is now available at:
 
(or)
 
Registration forms or online registration via Active.Com are also available at either site.
 
Based upon your suggestions, we have made many enhancements to the tour, and we hope to see you there!
 
The Friends of Lyndon B. Johnson National Historical Park

Monday, December 14, 2009

Bike Hill Strategy. 11 Tips that make Cycling Hills Easy

http://ow.ly/LYOp

TTT ideas for 2010

Thanks to Karl for leading the charge to get us organized...my 2 cents are as follows...and I'll look for specific events that meet my 2 cents, but for the moment my 2 cents are:

1. An organized event in a cool city...
2. Summer to have the best chance at good weather
3. Something challenging

dailymile | Training Log for Running, Cycling, and Triathlon

http://www.dailymile.com/#ref=logo

Mellow Johnny's | Rentals

http://mellowjohnnys.com/rentals.php

When you come to Austin, save the money of transporting your bike and just rent.

Men's Health - Men's Guide to Fitness, Health, Weight Loss, Nutrition, Sex, Style and Guy Wisdom

http://www.menshealth.com/men/

Lots of free resources on the Men's Health website. Check it out!

TTT Adventure(s) for 2010

Team Topper Tri members,

I've spoken to several of you by phone about us getting together in 2010 and you asked that I get the discussion going.

It's time to start discussing ideas for some Team Topper Tri events in 2010. Last year, despite our good intentions, we weren't able to get the entire group together. We did, however, have members who got together throughout the year. Schmidt Dog and Bacon made it to Austin for a February bike training camp. Bacon and Dino got together for the Derby races. Mark and I got together for the Prairie Man Half IM and IMAZ. Bacon and Schmidt Dog got together for some riding around Columbia, KY. So...even if we can't get the entire group together (WHICH NEEDS TO REMAIN THE GOAL!), some of the ideas we share might at least get some of us together once, if not several times, this year.

Please start posting/sending your ideas for consideration. You can email them to: kmiller8283.teamtoppertri@blogger.com or just go to the site and post. We can start discussion and voting over the holidays and perhaps we can shoot for early January to make some decisions. We know that if we don't get it on the calendar and plan for it early, it won't happen.

Look forward to seeing everyone's ideas.

-Karl

FW: dino weekly

 

 

From: Dennis Bishop [mailto:dennisrbishop@yahoo.com]
Sent: Sunday, December 13, 2009 5:57 PM
To: Mark Miller BOSD; Claude Bacon; Jeremy Lasley; Karl Miller; Ash Willoughby
Subject: dino weekly

 

good news:  cleared from doctor on knee and the knee feels real good

bad news:  gotta go back to work and on 3rd shift until xmas

 

ran 3 miles, 3 miles, 4 miles, and 4 miles in the last four days.  My pace has been from 12 min miles to 8:45 min miles.   Todays 4 miler, I averaged 8:47 a mile.  Feels good to blow off some steam and go running again.   Now just gotta loose this 10 extra pounds that i added during my surgery and the holidays.

 

dino

 

Sunday, December 13, 2009

Bacon Weekly

Mon- 2 miles
Tues- 2 miles
Wed- 2 miles
Thurs- travel day
Fri- off
Sat- 900 swim 50WU- 800 FS- 50 CD
Sun- getting ready to go.. 4 miles

Big fun week for the kid....took mom to NYC as a Christmas treat and was able to stay motivated enough to run all 3 days on the treadmill...would have liked to have snuck in a run in Central Park, but just didn't have the confidence to head into the park alone in the dark of morn...maybe next time... I needed the miles in order to balance out the matzho ball soup and NYC pizza! Got home and had a great maintainence swim yesterday and headed out for a run now...

Friday, December 11, 2009

2009 TriWidow of the Year Competition

Please vote for Jennifer Miller to win the 2009 TriWidow of the Year Competition. You may vote everyday through December 20.
Please tell your family and friends to vote for Jennifer, too.
Thank you!

http://www.triwidows.com/

Tuesday, December 8, 2009

Bacon weekly

Mon- 1000M swim
Wed- 900M swim
Sat- 2 mile easy run
Sun- Holiday Hustle 5k

Awesome week....had some cool swims....they all make me feel better about my overall fitness, but the cherry on top of the week was the Holiday Hustle 5k....pulled a personal best 5k at 22:43...can't believe I did this at 26 degrees and after the LinGate Christmas party (stayed out till about 11; then raced at 7 a.m.).... my overall finish results were 26/141...my lungs were crushed at these temps, but just kept pumping it out.... the 2nd place finisher had been tracking me down for about a mile and I kept seeing him get closer each time and that likely pushed my pace up a bit too. I didn't know he was in my group, but thought he looked about my same age and knew that if he passed me and he knocked me out of a spot that I would not be happy and sure enough I held him off and beat him by 5 seconds and took the first place finish....maybe all those days chasing ducks in zero degree temps have adapted my body for cold weather running!

Sunday, December 6, 2009

Dinos report

still recovering from knee surgery. After consulting with my phyisical therapist, I was trying too hard too soon. So I scaled back to some easy walking, using the eliptical machine, and some stationary biking. Knee is feeling better this week. Gonna give it some more time and then go at it. Registered for the Nashville resolution 5k for new years day.... looking forward to it. Melanie and I are going to do Nashvegas for new years eve and then run together for the 5k.

dino

Road to Ironman Arizona (postlude)

Sorry for not having updated the blog in the past week. I have not trained in the two weeks since IMAZ and the time off has been a welcome and needed respite. I’ve been in a great humor since the race and while I know the principal reason for this is because of the pride I feel having realized this goal, I have also come to realize that much of my peace of mind comes from losing the weight that training had become on my life and emotional well-being. There is no doubt that training had become just another job that I did for 10-16 hours a week. In the final weeks, the joy had left me and training became something I HAD to do and not necessarily wanted to do. I understand this happens occasionally during any training regimen, but it had become commonplace for me in the final weeks. Articles I read blame this in large part to overtraining and perhaps I did. What I know now is that after the past two weeks off, I am now getting back to the point where I long for going on a run or bike ride. That’s a good feeling to have back.

Since I have not been training the past couple of weeks, I thought I would use today’s blog post to list some of the secondary outcomes (the byproducts) of training for 37 weeks for an Ironman race. These are both the obvious physical and emotional changes but also the mental and spiritual changes and moments that come from transforming a mind and body over 9 months. The list may be a little disjointed and random. I’ll try to keep it as connected as possible.

Physical changes:

Lost 22 pounds (185-163 lbs)- some of this weight was lost over the past two years, but my body fat percentage went down most during IMAZ training. Unfortunately, I’ve lost the paperwork that listed my most recent body scan results.

Lost 4 inches in my waist. I’ve been a 32 most of my life and had reached 34 in the past couple of years. I’m now down to a 30 and every belt I have I use on the last one or two notches.

Endurance: The 30 minute runs or hour-long bike rides that at one time seemed difficult and long are not so anymore. Anything under 2 hours for the day was a welcomed break regardless of the intensity. It also meant I didn’t have to wake up as early to finish it. While biking and running long sessions got easier, swimming always seemed long. A 3-5k swim session may have gotten easier from a physical standpoint, but mentally it was always tough. Long sessions in a pool are a mental workout in BORING.

Sleep: I went to bed no later than 9:30 pm (sometimes as early as 8 pm) in order to get the proper amount of rest and recovery before more early morning workouts. I can tell you I had no trouble sleeping over the past 37 weeks.

Mental changes:

Patience: My wife and kids might argue this, but I mean this in a training sense. I learned that you do have to sometimes train SLOW in order to learn to race FAST (both terms relative to the individual). The long, slow aerobic sessions train the body to endure, to burn fat, and to build new capillaries and other body connections that transform the body for hours of racing. There are hard intensity days (anaerobic at times) and less difficult/easy days and they work with each other in transforming the body. Going slow, especially in the beginning when it was REALLY slow, was difficult to do. I trusted the plan and stuck with it. The changes were incredible. This was one of the most important training lessons I learned.

Discipline and Commitment: Waking up at 3:30 am some days in order to get workouts in before work or finish them before my son’s Saturday football games took a lot of discipline. Commitment kept me on my training schedule. Aside from swimming workouts, I missed less than a handful of workouts in 9 months.

Spiritual: I enjoyed a LOT of sunrises over the past 9 months. The flora and fauna kept me company on many a long ride and run. You can’t help but marvel at the morning glory of our world while giving thanks that you have the health and wherewithal to be out there running or biking anywhere from 3-6 hours. Conversations with God, lost loved ones, and myself were commonplace. Some coaches might argue this means I was losing focus. I would argue my focus had to be sharp to enable this kind of thinking, recognition, and appreciation.

Appreciation for family and friends: Endurance sports can be very selfish. You spend hours away from your family. This is a sacrifice for you as the competitor, but there is a greater sacrifice being made by your family while you are absent. We’ve spoken before on this blog about the importance of the family being a team of support for the racer and how we need to recognize their sacrifices and support. I made it a point to schedule my workouts in a way to minimize my time away from family and I tried not to complain from being tired or needing rest when they wanted to go out or do something together.

My friends were a huge support and motivation for me. Sharing with each other through this blog and the many emails, phone calls, text messages, FB updates, and tweets I shared with or received from my friends was critical to my continued commitment. On days when motivation was lacking or I just didn’t think I could wake up for another workout, I thought about those out there who believed in me and were sending me their best wishes on this road. It was ALWAYS enough to keep me going. And when I’d share in their accomplishments, it only fueled my desire to accomplish my own goals. I may have trained alone but I was NEVER alone.

Having my brother as my mentor and guide in this whole process was primary in keeping me focused on the goal. Knowing we would realize this goal together was my main motivator. I wanted to make him proud and thank him for leading me down this road by having a good race. I turned 40 this year and am in the best shape of my life. I have him to thank for leading me to triathlon and this whole new way of life. All those years that I felt a need to “protect” my “little” brother and he ends up changing and in turn protecting my life. I and my family thank you!

ALWAYS WEAR A HELMET: I have always worn my bike helmet and my kids don’t ride or skate even in the driveway without having to wear their helmet. I’ve visited with brain injury victims in my development work and I’ve seen how head trauma can change a person’s and their family’s lives. Seeing what my bike wreck did to my helmet and knowing that could have been my skull was a sobering moment for me. I was out for an easy long ride. One second I’m riding along at a nice easy pace and the next I’m landing head first into the ground. It’s been nearly two months and my neck is still sore. Doctors say it’s something that could cause me trouble for the rest of my life. Yet, I am thankful. I was wearing my helmet. The outcome could have been so much worse.

Have FUN and if it’s not FUN, change something: I knew I’d lost some of my joy in those last few weeks. I know it can’t always be fun. Just like life, if you are committed to the cause you understand there are sacrifices to make. Sometimes that means not being able to eat what you want, or stay up late for that movie, or attend that all-night party. That said, you have to find the best ways to keep the joy in the training and the racing. Perhaps you need to join some groups for rides or long runs, perhaps you need to change the schedule to an ‘every-other-day’ rather than every day, perhaps you need to find a new location to swim, bike, or run. Whatever it is…do it. Keep it fun. Have that piece of chocolate cake. Skip that workout and take the kids to the zoo. Change your run to Saturday evening and take your wife out on Friday night. Take some time off work to get a long workout in during the week in order to give you a rest day on the weekend. Be creative. Be flexible. Keep it fun!

There are so many positive outcomes that come from committing to any worthwhile goal. My short list is only the tip of the iceberg. These are the most obvious and most important to me for this particular endeavor. I’m sure there are others I have not remembered to list or have not even realized yet. What I do know is that I am a better person in every aspect of my life for having committed to this and realizing the ultimate goal.

Kia Kaha!

Sunday, November 29, 2009

Bacon Weekly

Tuesday- 1150 M swim - 100 WU, 200FSX5 w/ 15 sec bks, 50 CD
Saturday 3.5 mile run, zone 2

Still searching for the 4 days per week groove...I'll get there...brought my bike in tonight to set-up on the trainer....some traveling (taking Mom to NYC) and Christmas has most of my attention now. I'll keep some random schedule until Jan. Lifted a deer by myself this weekend and felt it in the groin, so that was my fair warning that I'm not 100% yet, so no more big lifting...I have the annual Jingle Bell Run this Saturday, so I'm looking forward to that. I medaled in that race last year...my first and only too! I'll try to defend my 3rd place crown for Team Topper Tri....

Dinos Weekly

Wed: First 2 miler after surgery: 14:45 pace (speed walk)-15 min. bike (trainer)
Thur: 2 miles at 12:25 pace.... speed walking and very slow jog on straights
15 min. bike trainer - core
Sun: 3 mile jog at 9:45 pace, 30 min. bike and core

First of all, congrats to all new Ironmen of our group. well done, well documented, and well deserved. As for me, I feel like I accomplished an ironman this week. Havnt really been released to do any thing physical yet. However, had to go for a walk on wed... Things felt good and I focused on every step and incorporated the midfoot strike with some chi running. Im icing and anti-inflamatory for the knee. It was progressed nicely this week.... very happy. Im starting physical therapy tommorrow... hopefully will get the remainder of swelling out and increase the range of motion. Already looking forward to my next race. Looking at a New Years Resolution 5k in Nashville, Tn on Jan. 1. This will keep me off the juice and focused on the new year. I know it will be a slow paced run for me, just want to get back in the flow (last race was July 4) Just real optimistic about my recovery, just want to take things slowly and shed this 10 pounds I gained since Sep 3. also want to kick this depression I gained by not being able to run. Very thankful to have something to write about this week.

Dino is back (a little)

Thursday, November 26, 2009

TIME Mobile: The 00's: A Decade from Hell

http://bit.ly/7BVMmq

Posted via email from karlmiller's posterous

Road to Ironman Arizona (11/16-11/22/09) RACE WEEK

Monday Rest Day

Tuesday Rest Day

Wednesday 36 minute temp run (26 minutes at threshold). Heart rate stayed pretty high. Made me think I should take it easy the rest of the week.

Thursday 20 minute easy run.

Friday Travel to Tempe, Arizona. Met Mark and his family at the Chili’s restaurant near downtown for lunch. After lunch, our family went to check in at the hotel room while Mark and his family picked up my parents at their hotel. We met at the race transition area and got checked in at the expo. Having that official Ironman competitor bracelet attached was a great feeling. We were official Ironman competitors 1137 and 820 (Mark). They gave us an Ironman backpack with some paraphernalia, the official Ford IMAZ poster, and the Ford Ironman Arizona 2009 program. Our names were listed. Too cool! From there, we walked over to the TriBike Transport area to see our bicycles. We had never transported our bikes through a second party before, so we were very pleased to see they looked in great condition. The TriBike folks were great and did a super job. We decided to leave them today and pick them up tomorrow morning before the bike transition area opened. We walked over to Tempe Town Lake and got a look at the race start. The 1.2 mile turnaround buoy was barely visible from where we stood. After a short walk through the expo area,  we met back up with our parents while they enjoyed lunch at Monti’s and I walked with Jennifer and Christina to Starbucks for a coffee.

IMAZ 098

After returning to the hotel, our wives and parents took the kids to putt putt golf while Mark and I began putting our transition and special need bags together. The bike and run gear bags would hold whatever we planned to wear and/or use during the bike and run. The bike and run special needs bags would hold nutrition and equipment (co2 cartridges, tubes, tires, etc.) we wanted access to at the halfway point of each course (56 miles on the bike, 13.1 miles on the run). I put a couple of Gaviscon chewable tablets, some salt tablets, and a Clif Bar in my bike special needs. In the run special needs bags, I put a long sleeve tech shirt (once the sun goes down in the desert, the temperature drops quickly), some Gaviscon and salt tablets, and a few extra Hammer gels. The final bag is the morning gear bag. It’s meant to hold whatever you plan to bring to the race course on race morning and then holds whatever you wore to the race course that morning. This way, you have warm clothes available to you after the race.

IMAZ 132

By the time we finished preparing our bags, it was time to drive to the Tempe Arts Center for the Athletes’ Dinner. The dinner was held outside. They served pasta, rice, chicken, salad, bread rolls, and cookies. Gatorade and water were your two drink choices. Mike Reilly, the “voice” of Ironman (Mike is the man who calls each competitor by name and says, “You are an Ironman” as each competitor crosses the finish line.), was the emcee. He introduced Paula Newby-Fraser, the 8 time Ironman world champion, her husband Paul Huddle, his business partner Roch Frey, and several other World Triathlon Corporation folks to bring greetings and/or provide race course rules and instructions. The mayor of Tempe greeted us. Rudy Garcia-Tolson, who would become the first “double above the knee amputee” to complete an Ironman when he did it on Sunday in Arizona, was introduced. The video “You Will Do This” about Ironman racing was shown on the two big screens (you can find the video on YouTube). Everyone who was a first-timer was asked to stand. Those who had lost more than 50 lbs. while training were asked to stand. The most weight lost by a competitor was 180 lbs. He received some prizes. The youngest (18-years-old) male and female competitors were introduced. The oldest competitor was a 77-year-old man. It was a fun and inspiring night. After the dinner. we drove back to the hotel and went straight to bed in preparation of the next day’s pre-race activities.

Athletes' Dinner

Saturday Mark and I met in the hotel lobby for breakfast at 6:15 am. After some oatmeal and toast, we got our swim and bike gear together and headed down to the race course. We checked in our clothes at the Gatorade check-in and put on our wetsuits for a short 30-minute swim in the swim course in Tempe Town Lake. The water was 63 degrees. FRIGID! Our feet and toes curled up and it took our breath away. We decided it was best to keep swimming and try to get warm. The course is a one-loop (1.2 miles out, 1.2 miles back) rectangle. We swam about a mile and got out. I confided to Jennifer later that night that while I was happy to know how cold the water would be and how it would feel, I wasn’t sure it didn’t hurt my confidence a little when I realized how difficult it was to catch my breath in the cold water. The pool I practiced in was 86 degrees year-round!

IMAZ 091

After the swim, Mark and I changed into bike clothes and retrieved our bikes from the TriBike Transport tent. They put our pedals back on the bikes and we headed out for a few miles on the bike course. This was meant to give us an idea of the course out of town and to test our bikes for any mechanical issues. The ride went well. When we returned to the transition area, the bike transition was opening, so we got in line to rack our bikes. The bike racks were set up by competitor number and your place on the rack had a sticker with your number on  it. We put our numbers on the bike and let some airs out of the tires (tire tubes can burst in the heat).

IMAZ 133

By this point, we were pretty hungry. We found a Wendy’s and ordered a plain chicken breast with a baked potato. There was a lady sitting next to us who talked out loud to herself the entire time.

We called our parents after lunch and asked if they’d like to drive the bike course with us. We picked them up and headed out on the bike course. The course heads out of the Tempe Town Lake Park toward and through the Salt River Pima Maricopa Indian Community. Proceeds from the race would go to benefit the Indian Community. The course is three loops, each loop approximately 38 miles (19 miles out, 19 miles back). 10 of those 19 miles out are a false flat, meaning it looks flat but you are actually climbing for the entire 10 miles. Of course, this also means that 10 miles coming back are downhill.

We drove back to the hotel and relaxed for a few hours (the kids spent much of the day in the hotel pool) until we left for a pre-race family dinner at an Outback in Scottsdale. I had a chicken breast and sweet baked potato with some of their yummy bread. Mark and I left immediately after eating to get back to the hotel for an early bedtime. Our wives and kids took our parents back to their hotel and they were all back and in bed early, too. Tomorrow would be a LONG day for everybody.

IMAZ 112

Sunday Mark and I were up at 3:30 am and met in the lobby for breakfast at 4:15 am. After an oatmeal with honey, an apple juice, and a little coffee, we picked up our bags from the room and drove to the athlete parking. We arrived in transition around 5:30 am. We put our nutrition on the bike (I put three bottles of Perpetuem) and two cut-up Hammer bars in my Bento box, with an additional Perpetuem and Clif Bar in my special needs bag) and had our tires aired up to about 110 psi. I took a couple of things over to my bike and run gear bags and we both delivered our special needs bags to the volunteers. Beginning at 6:40 am, they began calling for us to begin our walk to the swim start area. We put on our wetsuits and swim caps (we wore two swim caps for added warmth), put our morning bags in their boxes, had a Hammer gel with some water, and headed to the swim start. Our families were waiting for us and we gave them some waves and blew them kisses.

IMAZ 128

The professional racers cannon start went off at 6:50 am and all of us age-group athletes cheered excitedly. Mark and I wished each other well with a big hug and then jumped in the frigid water and made our way some 200 yards to the swim start. We placed ourselves about four people deep among the more than 2500 competitors. We treaded water as the Star Spangled Banner was played. Paul Huddle asked how many of us were first-timers and we cheered wildly (almost half the racers were first-time Ironmen distance competitors). He yelled to the racers, “We WILL see all of you at the finish line.” And with that, the cannon went off and we were racing! I clicked my watch on and began swimming. Immediately, I had arms and legs and bodies of other swimmers all over me. It was a battle to make it through those first 200-300 yards, but finally I found some open water. I just put my head down, found my rhythm, and kept swimming. Every few yards, I would sight for fellow racers and the bridge that I used as my next goal. There were still occasional bumps from a fellow racers as we all worked our way closer to the buoy line, but I just kept focused and kept swimming. The cold, which had caused me so much worry, wasn’t even on my mind by this point. I was comfortable and feeling good. The 1.2 mile turnaround was upon us and next thing I knew, we were heading back to the transition area. With about 500 yards to go, a fellow racer swam right over the top of my back, pushing me completely under water. I caught a mouthful of water and had to breaststroke while I coughed and got my breath back. Within a couple of seconds, I had my head back in the water and headed to shore. I got out of the water slowly with the help of volunteers and found some wetsuit “strippers” (volunteers who pull your wetsuits off) to help me off with my wetsuit. My left leg didn’t want to let go and it took them a few extra seconds to get my suit off. Once off, I threw the suit over my shoulder and headed for the bike transition tent. (Swim time: 1:19:18, a personal best by 11 minutes at this distance)

I found my bike transition bag thanks to help from a volunteer and headed to the tent. Once inside, I found a sea of men in various stages of undress. I spotted an open chair at the back of the tent and jogged to get it. I sat down, caught my breath, and began getting out my bike gear. I put on a pair of bike shorts over my tri shorts. I took off my tri top and put on my UT Cycling Team shirt. I put on my bike socks, bike shoes, aero helmet, and grabbed my sunglasses. A volunteer helped me put my swim stuff back in the bag and I took the bag to outside the tent for replacing in the gear transition area. I put on my sunglasses and jogged slowly to my bike. I took my bike to the mount area and got on smoothly for the beginning of our 112 mile ride. Once we turned onto the Salt River Pima Maricopa Indian Community, I noticed the road seemed more of a climb than it seemed driving it in the car. I also noticed the wind was a little stronger than it had been since we arrived in town two days ago. I put the bike in the small chain ring and the 14 on the back and just stayed there to the turnaround some 19 miles out. At the turnaround I knew my hydration was working well because I needed to stop at the port-a-potty urinal. I came out, got back on the bike, and after starting down the highway, put the chain on the big ring and rode the downhill hard and fast for the next 10 miles. The trip back was definitely faster than the ride out. I saw my family at the turnaround and gave them a big “Hook ‘em” to let them know all was going well. 

IMAZ 007

The second loop went well again. I had a little bit of stomach cramping, so I stopped for a couple of salt tablets and two Gaviscon at the 56 mile mark where our bike special needs bags awaited us. I felt better in minutes and again put the bike into the big chain for the ride back into town. Once again, I saw my family cheering me on and the added motivation plus the fact this was last lap gave me the energy I needed to ride the big ring both out and back. I put it in the small ring for some of the climb, but after riding the big ring most of the loop, I raised my average from 16 to 18 mph for the final loop. (Bike Time- 6:30:52)

bike

I dismounted slowly and handed my bike to a volunteer to re-rack for me. I tried jogging slowly with my bike shoes on and could definitely feel the 18 mph of the last bike leg. I began walking toward the bike bags and took my bag to the first chair I could find just outside the transition tent. I took off my helmet, bike shoes, bike shorts, and bike shirt. I put on my tri top, my running shoes, and my running visor. EMT’s were ensuring all racers were OK to continue onto the run course. One of them assisted me in getting my bike gear back in my transition bag. He wished me well as he took my bag from me. I stopped for a slathering of sunblock from the volunteers and a quick pit stop before heading out for my full marathon (26.2 miles) run.

run 

The run out was tough for the first two miles. I had a hard time finding my rhythm and was so glad to reach the first aid station. Luckily, the first half mile had spectators five deep on both sides of the trail. They were great to shout encouragement and it helped keep me going. After getting a little Gatorade and water, I was off and feeling much better. I had planned to run between every aid station and walk each aid station while I hydrated and ate. It was about mile three that we hit our first big climb and I decided to walk it in an effort to save my legs for the long run ahead. At about 6 miles, we came back into the transition area and seeing my family again was a wonderful boost.

IMAZ 027

I gave them a big wave to let them know I was doing well and kept running to the next aid station. The back side of the approximately 8 mile loop was tougher. It had several small climbs and one long, steep climb after the park area. I walked each climb and while it slowed my overall time, I knew it would enable me to stay strong to the finish. I continued this strategy throughout the race. By the time I got to the halfway point, I was fatigued no more than a usual weekend training run. I stopped at the special needs bag and picked up my long sleeve tech shirt. As the sun goes down on the desert town, the temperature drops quickly. I began taking some chicken broth and coke at several stops and I was actually feeling hungry.  At least three times, I took pretzels, or potato chips, or bananas, or orange slices to satisfy my hunger. I didn’t take one of the gels I had packed for the fun. This was a great sign. Normally by the time I  get to the 13-mile mark, eating is the last thing on my mind. My body is so fatigued and my stomach is so bloated that I can’t stomach another gel or another sports drink. I am forced to finish on water alone and the loss of electrolytes zaps my energy. This time, the nutrition plan was coming together nicely. As I began my final loop, I found extra energy thinking that in less than 9 miles, I would be crossing the finish line. I came around the transition area loop and told my family, “See you at the finish!” On the backside, I walked that final hill by the park and as I came out from under the bridge, I could see across the lake to the finish line. I ran to the next bridge and as I walked the small hill there, Mark came running by.  He yelled at me and I yelled back. As I crested the hill, I told myself, “From here, we run to the finish.” I began running and as I came back into the transition area, the spectators were encouraging me to the finish line, “Go Karl. You look strong!” “That stride looks great!” “Keep it up. You are almost an Ironman!” It was fantastic. I felt myself getting faster with every word. And it was then that I saw the left turn to the finish line.

I took the “finish” left turn, came up over the  parking lot, took a right onto the road, and I began to smile knowing the finish line was only seconds ahead. As I made the final left turn onto the finishing chute, I looked up at the sky and sent my Grandfather Miller a kiss. I knew he’d been racing with me all day, so I thanked him for being by my side. I then looked ahead and as I high-fived spectators (just missing my family who I noticed too late) on both sides, I heard those magical words from Mike Reilly, “Karl Miller from Round Rock, Texas…YOU ARE AN IRONMAN!” (Run Time 5:01:31, Finishing Time 13:07:10, Calories burned- over 12000!).

finishline

I crossed the finish line with tears in my eyes. I looked around and saw my parents waiting just outside the finishing area. I gave them a big hug and kiss. I got my finishers medal as volunteers took my timing chip off my ankle. My sister-in-law and niece found me and we hugged. They led me to find my wife and kids. I hugged and kissed my kids and then I finally had my chance to hug Jennifer. As I held her, the day’s emotions just poured out and I sobbed on her shoulder. She told me how proud she was of me and I thanked her for all she sacrificed for me in the past year.

IMAZ 063

We were all together when my brother crossed the finish line and it was a great moment when he and I hugged in celebration of our mutual accomplishment. He was the one who encouraged me to get into endurance athletics. Our first race together was a Muddy Buddy. I think it was a total of 6-9 miles and I was exhausted when we finished. To think how far we’d come and how much endurance athletics has changed my life and me as a person, I hugged him both in congratulations and thanks. I remember watching the Ironman on TV as a child and thinking that those people were superhuman. I never thought a mere mortal could do that. It was my brother who challenged me and led me to understand what the human body is truly capable of. He’s an inspiration to me and so many others he’s led down this path. I admire him greatly and love him even more.

IMAZ 065

After a few slices of pizza and some french fries in the athletes area, we walked our bikes over to the TriBike Transport tent. We retrieved our clothes from the morning bags and changed into our warm clothes from that morning. On the way back to the hotel, we stopped by an In n Out Burger and I had two hamburgers and another order of french fries with a Dr. Pepper. As we prepared for bed, I took my medal off and laid on the night stand next to me. I wanted to make sure that anytime I woke up during the night, I could see it and remember that this was not all just a wonderful dream.

IMAZ 055

For now, I plan to enjoy the rest of the holiday season and not exercise too much. Training for an Ironman takes so much time and coordination when you have other family and job responsibilities. I know another Ironman race will be in my future, but when that will be is yet to be determined. Three years ago I never thought I’d be an Ironman. Who knows what great adventures lie ahead! As for 2010, I plan to do some local races (sprint to half IM distances) and a few bike rides and open water swims for fun. Other than that, the year is dedicated to repaying my debt to my family for all they sacrificed in supporting my dream this year.

Look forward to keeping up my weekly reports and hearing the weekly reports of our fellow Team Topper Tri teammates. All of you guys were a huge motivation to me and I hope I can be there as you were for me. Hope we can all get together for some kind of adventure this year.

Thank you to everyone who supported us in this endeavor. We received a lot of encouragement all along the way and I assure you it made a difference both during training and on race day. Ironman can be a really selfish endeavor if you don’t allow others to share the experience with you. Thank you all for coming along for the ride.

Kia Kaha!

Monday, November 23, 2009

Bacon weekly

Mon-Sat- 3 runs

Sun- 2009 Owensboro Turkey Run

First, I can't wait for the Miller's race reports. I followed via ironman website from morning till night and with Jennifer by phone. I kept these boys in my thoughts many,many times during the day and night. I cannot express how proud I am of you guys. You guys had many followers during the day......Brent thomas called me twice and was following you too! Dino and I talked and Schmidt and I talked multiple times during the day too. Can;t wait for the report.

As for my Sunday, I had a Ironman of sorts too. Started with a 4:30 a.m. deer hunt in Madisonville, got out of the stand at 7:15 and back to Owensboro for Sunday School and Church; then followed that by the Oboro Turkey run at 2 p.m. and pulled a personal best for that race. I ran 40:51 last year and pulled something in the 39:50 range thiss year (the chip timer bailed and didn't record my time, but I saw the clock and had my watch too), so about a minute faster than last year...I'm super pleased with an 8 minute mile average in November, recovering from the surgery, and wiped out from the deer hunt so I'll take it... I used Karl and Mark as motivation..so thanks guys....maybe you guys could do an Ironman during each of my races and I'll keep on besting?

Sunday, November 15, 2009

Road to Ironman Arizona (11/09-11/15/09)

Monday Travel to New Orleans

Tuesday 52 minute tempo run (32 minutes at threshold)

Wednesday Off

Thursday 1:35 bike/run brick workout (1:15 hour bike/ 20 min run)

Friday Off

Saturday 3 hour long bike

Sunday 1:40 hour long run; 3300 yard swim (1.88 miles)

The second week of tapering went well. I took some extra days off to rest after some early and late travel days. My neck and back were both sore at the beginning of the week, but the slight pain was more of a nuisance than a detriment to my workouts. By this weekend the soreness was gone and I had some good workouts to end the week. My swim time is exactly where my training program says it should be and I completed both my bike and run well within the aerobic range. I celebrated with my family the final long swim, bike, and run sessions of the year.

Yesterday I bought all my nutrition for the race (liquid, gels, and bars) and a new pair of bike shorts. I’ve decided to change into bike shorts after the swim for the added comfort. What few seconds/minutes that may add to my transition time will be worth it in less discomfort and numbing.

Today I took my bike to Jack and Adam’s Bicycles where TriBike Transport will pick it up for transporting to Tempe. All I have to do is take the pedals to the race course when I arrive on Friday and they’ll put them back on my bike and return it to me for race day. I then return it to them after the race or Monday morning for transport back to Jack and Adam’s, where it will be waiting for me when I arrive back in Austin.

This week has 3 hours of scheduled training prior to race day. I plan to work through Wednesday and take Thursday off to make final preparations before leaving for Tempe on Friday morning. Mark and I plan a swim for Saturday morning and I’m sure we’ll get a short run and/or bike. Currently the race day weather forecast shows sunny skies with lows in the 50’s and highs in the 70’s. PERFECT! We can only hope it stays that way through race day.

For those wishing to catch race day coverage and keep up with our progress throughout the day, go to http://www.ironmanarizona.com/. I’ll plan to update my Twitter and Facebook Friday-Saturday and if all goes well, you may even hear from me on Sunday night after crossing the finish line. I’ll plan to post a full race report early next week.

Until then…Kia Kaha!

PS I still have questions about what comprises an Ironman race. It is a 2.4 mile swim, immediately followed by a 112 mile bike, immediately followed by a marathon (26.2 miles) run. See maps of the swim, bike, and run courses here: http://www.ironmanarizona.com/

Tuesday, November 10, 2009

Bacon weekly

Mon- off
Tues- 4.5 miles in College Station Texas
Wed- off
Thursday-off
Friday- 1000 meters.... 100 WU- 400 fast- 400 w/10 sec breaks, 100 down
Saturday- 5 Miles in Madisonville- fast pace
Sunday- off



decent weekly overall.....had some hernia incision pain after the fast pace run on Sat, but felt ok on Sunday.... more of a pushing hard pain rather than an injry pain so I think it ok...great run in College Station with Josh Higdon. Turkey Run 5 miler in Owensboro on Nov. 21...would like a PB...

Sunday, November 8, 2009

Road to Ironman Arizona (11/02-11/08/09)

Monday Rest Day

Tuesday 2:05 hours tempo bike (40 min. at threshold)

Wednesday 54 minute tempo run (34 min. at threshold)

Thursday 1 hour bike (was scheduled at 2 hours but work and family schedule caused me to cut it short)

Friday Off Day

Saturday 4 hour bike/run brick (3 hour bike/1 hour run)

Sunday 1:05 hour run; 5000 yard swim (2.84 miles)

Two weeks from today is the big day!

Had a great first week of tapering. Felt a little tired early in the week, but after a couple of rest days I felt much stronger at the end of the week. I did have some muscle soreness in my neck that caused me some discomfort on the run Saturday, but after some heat Saturday night and a good swim on Sunday, it feels much better tonight. I’ll monitor this and providing heat and soreness cream as needed.

I took my bike to Jack and Adams this past week to get my new chain tweaked and put on new tires. TriBike Transport sent my confirmation and I am to deliver my bike to Jack and Adams on Nov. 15 for transport to Tempe. It will be waiting for me on the race course when I arrive on Friday, Nov. 20. I also got my new Mizuno Precision running shoes and put a few hours on them this week. They are another few grams lighter than my previous pair and feel light and smooth.

I travel to New Orleans for business tomorrow and have to leave early in the morning, so I’ll make tomorrow my rest day for this week. I will get a tempo run in on Tuesday morning. I look forward to my last full taper week this week before next week’s 3-hour total workout schedule prior to race day.

I will make my list of nutrition requirements and continue monitoring the weather to determine if any special clothing will be needed (rain jacket, for example). Anything I can do now to take a little stress out of our travel and pre-race day, I want to do. Also, in an effort to keep active and my anxiety down, we have several family activities planned during the next couple of weeks.

My best wishes go out to all my TTT brothers and to all those who keep up with them. I look forward to hearing what all of you have been up to.

Kia Kaha!

Remember Me?

Just a small update on my situtation: Stuggling with not being able to do crap... I have a torn meniscus in my left knee which causes a clicking sound and much pain if used much at all...... Scheduled to have athroscopic surgery on Nov 17th. should be out of work and recovered by January 1, 2010. It drains me to think that it took 2 years to get in beautiful shape and have the abilities to run a marathon (26.2) and complete a 100 mile century bike ride... then in 2 months, I lost it all. However, Im done with my pity party and have decided to be patient and realize that I will run,bike, and swim again someday (soon)...... Being that Im basically starting over, Ive researched some material about running, about getting out of my current job, and about life in gereral. With this material, Im beginning to get out of my depressed state of mind. Therefore, I recommend the following reading material: "ChiRunning" at chirunning.com and "The Runners Guide to The Meaning Of LIfe" by Amby Burfoot. Both are really cool books... Chirunning is little more technical and dry, but very imformative. The book by Burfoot is brilliant. He is also a really cool individual. Ive spoke with him a few times through emails and he is really down to earth and vibrates at a high frequency level... He is the 1968 Boston marathon winner and presently Executive editor of "Runners World" magazine... and still took the time to email me and autograph my book..... Anyway, hope all is well with you guys and your injuries.... Cluade is back and be patient... it will come again. Karl and Mark is approaching a pivital point in life with their Ironman race.... good luck! Give it hell men.... life is a journey..... keep climbing those mountains and I'll do the same

dino

Friday, November 6, 2009

Bacon Weekly

Boy, I've been slacking on the blog and I'm back with last weeks report; which was my first week back from surgery...1 month out from it. My pace has suffered for sure

Mon- 3 mile easy run
Tues- 800 easy swim
Wed- 3 mile run
Thurs- off
Fri- 1000 swim
Sat- 4 mile run
Sun- off

Working on a 2010 goals and training calendar now...should have it complete soon..

Wednesday, November 4, 2009

Beer with extra buzz on tap - up to 16% - USATODAY.com

Someone thought you might be interested in the following story on USATODAY.com :

Beer with extra buzz on tap - up to 16%
http://usat.me/?36706614 Getting drunk just got cheaper.

To view the story, click the link or paste it into your browser.

Copyright 2009, USATODAY.com


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Posted via email from karlmiller's posterous

Monday, November 2, 2009

Road to Ironman Arizona (10/26-11/01/09)

Monday 2 hour tempo bike (2x20 minutes at threshold w/ 10 min active recovery)

Tuesday 52 minute tempo run (32 minutes at threshold)

Wednesday 2 hour brick workout (1:30 bike/30 min run at threshold)

Thursday 2 hour steady state bike (1:40 at high aerobic)

Friday Rest Day

Saturday 5:30 hours long bike (on the trainer)

Sunday 3 hour long run; 4300 yard (2.44 mile) swim

This week provided me a lot of confidence as I go into the three week race taper. I had some strong sessions during the week and this weekend’s long sessions may have been my best of the year. Thanks to great running weather, I kept my average heart rate at 143 for the entire three hours long run and I negative-split for the day. The bike session on Saturday was done entirely on the bike trainer and consisted of two loops of the IM Wisconsin race course. Sunday’s swim was a little over race distance and I finished it in 1:25, one of my best swims of the year. I feel optimistic that my training is peaking right on schedule. 

The next two weeks are my final full training weeks of the year prior to a very light race week schedule. I look forward to beginning the taper and can already feel a few pre-race day butterflies when I think we are so close to race day. We received our athlete’s update from Ironman and it was thrilling to hear that we’ll be notified of our race numbers soon. I’m watching the temperatures for Tempe on a weekly/daily basis and as of this week, high temps are still averaging in the low 90’s with low temps averaging in the low 60’s. If this stays true for three more weeks, race day promises to be sunny and hot. Hydration will be key…as I’ve started to get a little comfortable with the cool temps of late.

On Wednesday I take my bike in for one last check up and new tires and my new running shoes will arrive this week, just in time to get them broken in with a few runs over the next two weeks.

I send my congrats to Samantha Bacon for successfully completing her first 5k running race. I know all my Team Topper Tri mates join me in sending her our kudos. Now, if she can just get a better coach than Claude, she just may have a future in racing.

Kia Kaha!

Saturday, October 31, 2009

Wednesday, October 28, 2009

TIME Mobile: What Happens to Your Facebook Profile When You Die?

This article was sent from TIME's mobile app. To download the FREE TIME iPhone or Blackberry application, click here: http://app.time.com

http://www.time.com/time/business/article/0,8599,1932803,00.html

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Posted via email from karlmiller's posterous

From The Statesman's iPhone App

I found this story on the Statesman News Reader iPhone App:

New guidelines issued on when to get cancer screenings
http://www.statesman.com/blogs/content/shared-gen/blogs/austin/health/entries/2009/10/27/md_anderson_issues_new_cancer.html


Learn more about the Statesman News Reader iPhone App at
http://www.statesman.com/iphone


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Posted via email from karlmiller's posterous

Monday, October 26, 2009

Sunday, October 25, 2009

Road to Ironman Arizona (10/19-10/25/09)

Monday Rest

Tuesday Physical Therapy

Wednesday Rest

Thursday Rest

Friday 1 hour bike; Physical Therapy

Saturday 2:30 hours bike/run brick (1:30 bike/1:00 run)

Sunday 2150 yards swim

On doctor’s orders, I took several days off this week following last Saturday’s bike accident. On Tuesday and Thursday I visited Dr. A.J. Zalinski at Advanced Rehabilitation. Dr. Z got me back to running a couple of years ago after an IT Band injury. He confirmed I took a pretty bad spill and suspects I may have had a mild concussion in addition to the obvious injuries and soreness. I’ll continue physical therapy sessions up through race day as a precaution. I have been released to return to normal training and Dr. Z expects me to be back to 100% by next weekend.

I did some moderate biking on Friday and outside of a little soreness near the hematomas on my legs, I felt good. On Saturday I tested myself through a moderate effort bike/run brick and all went well. Today I completed a 1.2 mile swim at race pace and while my neck was a little stiff to start,I felt no soreness and finished several minutes faster than my previous 1.2 mile race starts this year.

IMAZ is one month from today. The coming week is my largest volume week of the year before I begin a taper into race week. It’s nice to see the light at the end of the proverbial tunnel. 37 weeks of training has meant a lot of sacrifices both for myself and my family. I can tell you we are all eager for race day to arrive.

My continued best wishes to Claude as he heals from his hernia. My thoughts are with Dennis who discovered this past week he’ll need knee surgery and will be out some 6-8 weeks recuperating. To Mark who is also on this road with me, we are nearing the goal brother. Look forward to seeing you in AZ in a few weeks. My congrats to Jeremy on his weight loss. Keep up the great work. My thanks to Schmidt for his advice on my recovery. And Ashley, I hope you get that trainer ready for some winter training in the cold days ahead.

Kia Kaha!

Friday, October 23, 2009

Thursday, October 22, 2009

Boo Run 5K and Family Fun Walk/Run, Oct. 24

http://www.exceptionalgeorgetown.org/

Saturday, October 24, 2009 @ 4:30 PM Central time Rivery Park, Georgetown
Fees: Ages 1-17 $8.00 Ages 18+ $25.00

Supports Exceptional Georgetown Alliance whose mission is to promote recreational, social, vocational and educational opportunities for cognitively and developmentally disabled children and young adults in Georgetown, Texas.

Posted via email from karlmiller's posterous

Wednesday, October 21, 2009

Sunday, October 18, 2009

Bacon weekly

Likely closing in on my final "off" week and may do a few sporadic workouts this week. The doc cut me loose to do some light stuff in all 3 disciplines and still have about 3 weeks before anything intense. I have really enjoyed the break from training but am ready to start back. I need a plan for the final 2 months of the year, plus my 2010 race goals...... would like to train towards my first marathon in early 2010 and a late 70.3...big goals that certainly take planning.... ready to get my trainer set back up in the house too.... the weather stinks and certainly drags me down mentially making the early mornings even tougher.... Now, back to another handful of treats and some trash tv.

TIME Mobile: Should Parents of Overweight Kids Lose Custody?

This article was sent from TIME's mobile app. To download the FREE TIME iPhone or Blackberry application, click here: http://app.time.com

http://www.time.com/time/health/article/0,8599,1930772,00.html?xid=rss-topstories-polar

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Posted via email from karlmiller's posterous

Road to Ironman Arizona (10/12-10/18/09)

Monday 1:55 hours bike: Warm up at moderate; 38 minutes at threshold; cool down at moderate

Tuesday 46 minute run: 10 min warm up at low; 26 minutes at threshold; 10 min cool down at low

Wednesday 2:15 hours brick workout: 1:30 hours bike, 45 minute run

Thursday 1:55 hours steady bike: 10 min warm up; 1:35 at high aerobic intensity; 10 minute cool down

Friday 3100 yard swim

Saturday Had a bike wreck 2:30 hours into a 5:45 hours long ride. Suffered a neck sprain and my ear required 7 stitches for lacerations. Have bruising, hematomas, and scratches all over my body.

Sunday Rest

It is said that it’s not matter of “if” you’ll have a bike wreck but “when” you’ll have a bike wreck. Yesterday was my day. But let me first go back to earlier in the week.

This was a week where I had one of my best bike/run brick sessions and a swim session on Friday that was at least 10 minutes better than my average. I was really feeling like the Peak Period of this training program was doing just what it intended. I was peaking just right and feeling stronger every week. I was actually thinking that not only could I finish the Ironman, but I had a chance to do something pretty special on the day. Now I’m not saying I was going to qualify for Kona (I have a LONG way to go for that), but my times in training were leading to a strong above average finish. And then yesterday happened…

I’m not even sure what happened. I was rolling along on level ground when all of a sudden my front wheel turned and before I could correct, I was headed off the shoulder and into the gravel and mud. My front tire hit the mud, came to a stop, and over the handlebars I went. I can remember seeing the ground coming toward me and the crunching and cracking as I hit with the right front of my helmet and did a somersault. In the milliseconds it must have taken, I actually remember thinking that the cracking was perhaps my neck or my back. You can imagine how glad I was to be able to stand up. It was all so surreal. It was as if it was happening to someone else and I was watching it.

I stood up and the first thing I noticed was how sore my neck was. I then took off my helmet and noticed the large chunk of mud and grass stuck in it and the cracked piece that was hanging off the front. Imagine had I not been wearing a helmet. A truck was passing about that same time and the two gentlemen inside pulled over and got out to check on me. They brought me some wipes to clean the blood off my face. It turned out my right ear had some pretty good lacerations and the blood from them was caked on my ear, face, and neck. I looked down and noticed the large hematoma on the left side of my right knee. Both legs were sore to the touch around the knees and my right shoulder was also sore.

The men offered to put my bike in their truck and take me home, but after I checked to make sure my cell phone was working (it had flown out of my bike jersey pocket but was not damaged), I told them I would call my wife to pick me up. I thanked them for taking the time and making sure I was OK. I did not get their names, but I send them my gratitude. There really are some good Samaritans still left in the world.

I called Jennifer and we agreed I would ride my bike (it was not damaged other than the front wheel now needs aligning) back toward the house and meet them somewhere down the road. My legs were sore, but I managed to ride back several miles until we met up.

After a thorough check up at the local emergency room, the doctor gave me a tetanus shot, 7 stitches to mend my ear, and some strong pain killers to help me sleep while I get through the next few days.

I’m thankful that I’m alive and that nothing was broken, but now I can’t help feeling like my best Ironman will not happen. I can barely turn my neck, my legs are extremely sore, and any quick movement brings tears to my eyes. It’s hard to imagine that I will be back to any serious training anytime soon and with only a month until our race, I’m afraid what this will do to the months of preparation and training that have come before. I’ll just try to stay positive and think that perhaps this time of rest will do me as good as any training I could/should be doing.

Onward and upward… Kia Kaha!

Sunday, October 11, 2009

Road to Ironman Arizona (10/05-10/11/09)

Monday Off

Tuesday 1:45 hours tempo bike (2x18 min at threshold w/ 10 min active recovery); unable to do swim

Wednesday 44 minute tempo run (24 minutes at threshold)

Thursday 1:30 hours moderate bike; unable to do 1 hour moderate run (Jennifer out of town for work; Tristan had football practice)

Friday Off (Jennifer out of town for work; kids to school and pick up)

Saturday 4 hours bike/run brick (3 hours bike; 1 hour run)

Sunday 1:10 hours run; 3800 yard swim (2.16 miles)

Felt good this week. Was motivated for each workout and had some good sessions. Unfortunately, due to work and family responsibilities, I was unable to get in two scheduled swim sessions and one scheduled run session for the week. This forced me to get some additional and perhaps needed rest. I felt really strong for this weekend’s workouts and thanks to cooler temperatures, I completed Saturday and Sunday’s workouts at higher than average speed and a lower heart rate.

This weekend was a triathlete’s dream. The motivation was everywhere. Chief among the viewing opportunities was the Ironman World Championships yesterday. Crowie Alexander repeated as the men’s champion and Chrissie Wellington 3-peated as women’s champion while breaking the women’s record. I was also able to catch some of the Nautica LA triathlon on television yesterday.

Today was the Toyota US Open Championship in Dallas. My brother and his family attended and kept me updated. Matty “Boom Boom” Reed won the men’s race. On Versus, I was then able to watch the St. Anthony’s and St. Croix triathlons from earlier this year. With only 42 days until IMAZ, it was a great weekend of motivation going into these final 6 weeks.

This coming week brings over 19 hours of training (the biggest week yet). I’m taking the day off work tomorrow to be with the kids (they’re out for Columbus Day), so I hope to sleep in a little (wake up at 5 rather than 3:45 am) and start the week off by completing all my scheduled workouts. With a brick workout of over 2 hours, a 5:45 long bike, and a 2:50 long run among the scheduled workouts, it promises to be an epic week.

Congrats to Claude for getting cleared by the doctor for a return to light training. My thanks to Chris Schmidt for the Ironman cap. I plan on taking it to Arizona and after I cross the finish line, putting it on will be the first thing I’ll do! Thanks for thinking of me while you were at Interbike. We all need to be there next year.

Best wishes to all my Team Topper Tri brothers and all of you out there trying to be and do better.

Kia Kaha!

Saturday, October 10, 2009

TEST

This is a test of my new Posterous account.

Karl Miller

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Friday, October 9, 2009

Cyclists hit the rail trail for a recession-resistant getaway - USATODAY.com

Someone thought you might be interested in the following story on USATODAY.com
:

Cyclists hit the rail trail for a recession-resistant getaway
http://usat.me/?36477652

To view the story, click the link or paste it into your browser.

Copyright 2009, USATODAY.com


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Sunday, October 4, 2009

Bacon weekly

Well boys, one week and a few days after the surgery and I'm beginning to feel like this thing might finally shrink enough not to hurt! This has been quite an experience in swelling! Everything seems to be moving the right direction however and I'm hopeful that my doctors appt this Thursday will cut me loose to at least hit the pool. My envy is at its highest level as the great Fall weather is sending many bikers and runners past my house and they all get the evil eye! I have enjoyed the time away; however my superior eating has fallen victim to the lazy couch days of college and I ready to return from the dark side. Samantha's training is still progressing and she's reach the training where she runs 20 consecutive minutes to which she never thought she would be able to do....she'll be ready the the BG 5k and I'll be able to return the favor and cheer her on!

Road to Ironman Arizona (9/28-10/04/09)

Monday 1:40 hours tempo bike (34 minutes at threshold)

Tuesday 42 minute tempo run (22 minutes at threshold)

Wednesday 2:30 hours brick workout (1:45 hours bike; 45 minute run)

Thursday 1:30 hours steady state bike (1:10 hours at high aerobic intensity)

Friday Off

Saturday 5:30 hours bike (3:45 hours on the road; 1:45 hours on the trainer)- Son had football game, so I had to split the workout into two parts in order to complete it.

Sunday 2:30 hours long run from the house to Brushy Creek Park and back; 3500 yard (1.99 miles) swim at Madsen Rec Center (1:13 hours)

15:45 hours of training completed this week. I’m in the Peak phase of training, so volume and intensity are both increasing. Started the week feeling tired and unmotivated but as the week passed, my attitude got better. I still had strong sessions and I ended the week with some of my best long sessions to date. Being able to get 8 hours of sleep both Friday and Saturday night was key.

My body is handling the volume and intensity very well. I have very little, if any, soreness and I go into each day’s workout ready to go hard. I’m drinking Ovaltine with milk after the shorter sessions and Recoverite after the long sessions. I keep healthy snacks at work and I graze all day in order to consume the calories necessary for the volume of work. Today’s long run alone used over 2500 calories!

Once again the only real negative is that I got only one swim session in all week. I should be getting around 8000 meters per week. With 40 + hours of work per week, I have to sacrifice somewhere in order to spend quality time with my family. Swimming has to be that sacrifice. Today’s 3500 session was easy and was one of my smoothest sessions to date. I really “felt” the water and was gliding with ease. I believe I can maintain my current swim fitness with a couple of sessions per week, so I plan to continue my bike and run focus.

This coming week is another 15 + hours training week, so I’ll have to bypass my usual Monday rest day and switch it for Friday. We have our college’s advisory council meeting on Friday and Jennifer is traveling for work, so I’ll need the day to fulfill my work and family responsibilities.

Wishing everyone a great week ahead. Don’t forget that Oct. 10 is the IM World Championships. You can go to ironman.com and watch all the day’s action.

Kia Kaha!