Back to Blogging and Exciting Ironman News: IM Kona 2016

Dear friends,

After 15 Full Ironman Triathlons, I have finally been selected to compete in the Ironman World Championships in Kona on October 8, 2016.  It has been a long journey since my first Ironman in Louisville in 2010.  I was too busy with life and with Ironman training and racing to keep up with my blog.  Let me summarize by saying that I have continued to train with Ironteam while fundraising for the Leukemia and Lymphoma Society.  I have raised over $25,000 in that span.  I will start up a new season with Ironteam this weekend as I start training for IM Kona.  I hope to be more diligent with my blog and with my swim workouts.  I am a faster cyclist and runner, but still need to work on my swim.

My previous blog outlined my recovery from ACL Reconstruction and provided race reports after each of my major marathons / Ironman triathlons.  This new version will be more focused on the life of an age grouper balancing work, family, and Ironman training.  I hope you find this interesting.

As for my knee almost 7 years s/p ACL reconstruction, its doing great.  I run faster than before my injury and 99% of the time, my knee feels solid and I don't even think about it.  However that 1% of the time, I will have a mis-step and feel a strange twinge and there is that slight instability.  Fortunately, I have not had any falls, but I have had a few close calls during these episodes.  Occasionally after long runs and marathons, my operated knee will feel more swollen and more sore.  That's where ice wraps and muscle stimulation comes in.  More on that in a future post.  Until then, Run Happy!

Alexander "Neomedic"
Marathon Maniac #886

Ironman #6 Penticton, CANADA

I am finally getting a chance to write my IM CANADA race report.  It's been a busy month.  After 8+ months of intense Ironman training, I had to catch up on work duties and home duties.  In the meantime, I did run Disneyland Half a week after IM Canada and almost PR'd.  I am currently in taper mode for Long Beach Marathon.  OK, on to the last IM Canada from Penticton, BC.

This was my main event with Team in Training's Ironteam L.A. for 2012.  We arrived a few days before the race and I was impressed by the beauty of Penticton.  I was worried about heat since IM Canada 2011 was a scorcher.  I was also worried about the hills and all the climbing involved.  Well, my fears were overblown, the course is excellent and the weather cooperated this year.  Unfortunately this is the last IM Canada race in Penticton.  It has been sold to the group that puts on the "Challenge" triathlons.  A detailed race report will no longer be very useful since the Challenge Penticton race will probably be very different.  So I will give a quick summary and then my thoughts on the race experience.

Swim 1:37:59

The Ironteam got on a bus and left our team hotel very early Sunday morning.  We arrived with plenty of time to check in our special needs bags and adjust our bikes.  I had a nice warmup jog and a quick swim prior to race start.

The swim was very nice.  There is the usual contact associated with the mass start of an Ironman.  You learn to just ignore the contact and keep swimming.  Eventually, the field separates out, you can swim, and it all works out.  The water temp was just right and I felt very comfortable in my full wetsuit.  IM Canada is a 1 loop lake swim.  Fortunately, there was no chop on race morning.  ( Unlike the chop during our practice swim a few days prior to race day and unlike my horrible IM CDA swim.)  One unique thing about this swim was that the water was so clear that you could see the bottom of the lake!  At the turnaround buoys, you can see divers on the lake bottom taking photos of the swimmers!  The glare of the morning sun made sighting a little challenging on the return to shore, but one can sight off the tall building by the lakeshore.

Transition 1  9:08

I didn't realize I took so long.  Maybe I was busy listening to the conversations of those around me.  Also, I didn't have a volunteer to assist me, so I had to complete the transition on my own.  I am also a proponent of taking enough time in T1, so that I don't overlook something important that will hurt me on the 112 mile bike ride.  I also made sure to apply sunblock.

Bike: 6:07:22

What a great ride!  The first part out of town was very pleasant.  Maclean Creek Road is when the first climb starts. This is a short steep climb which is then followed by a long down hill stretch into Okanagan Falls.  During this climb, there are still a lot of cyclists and there is traffic on the opposite side of the road.  I came close to another cyclist as I was climbing and I guess I scared him and he yelled at me.  Oops, "Sorry."   The next 25 miles from the Falls to Osoyoos is flat.  Time to hit the rolling buffet.  I ate my Honey Stinger Waffles.  Yummy.  The weather was still very pleasant that morning.  Then you hit Richter Pass.  The Big Climb.  Actually a series of 4 climbs over 6+ miles.  1300 ft elevation gain.  You have a steep climb for a mile or so, than there is a flatter climb, followed by the next steep climb, flatter climb, etc...  Eventually you get to the top and the reward is a fast, very fast downhill stretch.  I was probably going 30 to 40 mph during the downhill.  After that, it's the 7 Bit**es!  A series of rollers...  I just counted them down 1 by 1 until I did all 7.  Believe me towards the end, you're hating these bit**es.  I used the momentum I achieved in the downhill stretch to carry me all or part of the way up the next uphill stretch.  This allowed me to pass quite a few people.  The next section of the bike course is an out and back.  This section requires will power, since fatigue is starting to hit and the Bike special needs is at the out part of this section.  Now it's getting warm.  Somehow, I got stung by a bee on my back.  It's probably because I had my bike jersey zipped half-way down to cool off.  I also dumped water over my cooling sleeves and over my head and back of jersey to cool off.  I ate some salty chips from my special needs bag, reloaded on the Honey Stinger waffles, and it was off to Yellow Lake.  Yellow Lake is the last big climb before returning to Penticton.  It is 1500 ft of climbing over 12 miles.  By this point in the race, the legs are tired, so the climb feels more difficult than Richter Pass.  The good news is that the road is lined with fans cheering you on, a la Tour de France.  The energy of the spectators will get you over the top.  The reward is another long fast downhill stretch into Penticton.  Time to prep for the marathon!

T2  10:17

Again I don't recall what took me so long.  I changed into my run outfit.  I applied sunblock.  I used the Port-a Potty briefly.

Run:  4:52:55

This a single out and back to Okanagan Falls.  I ran great during the first 13 miles.  I caught up with one of my coaches on the run and we kept pace to the turnaround.  I hit the special needs and ate another bag of salty chips, a Gu gel, Honey Stinger waffle.  Unfortunately Coach decided to stay near this turnaround to run and encourage other Ironteam members as they came by later in the day and night.  So I was left to run the remainder of the marathon on my own.  At this point, I started to suffer from GI distress.  I felt very gassy and eventually had to hit the Port-a Potty.  I didn't feel like eating or drinking so that started to impact me as well.  Severe fatigue hit and I started to feel dizzy.  In analyzing what happened, I think I came off the bike in good shape.  I didn't feel like drinking more Ironman Perform, since I had been drinking that on the bike.  So I had taken water and Pepsi during the run.  I also ate watermelon from the aid stations.  ( cleanliness?)  So I think I probably suffered from hyponatremia and possibly some sort of GI malabsorption.  This led to one of my slower marathon times.  I ended up taking longer and longer walk to run ratios.  I initially walked the aid stations only.  Then I started walking up hills and every aid station.  Eventually I walked up hills, sometimes, downhill, and about every half mile.  At mile 24 or so, I ran into my head coach, who asked me how I was doing.  I said, "Not good."  He encouraged me and said it's all downhill to the finish.  Unfortunately as I approached the finish line along the lake side, the IM run course takes a left turn and you have to run an out and back.  Running away from the finish was psychologically painful.  A bystander encouraged me and said if I hurry, I will come in under 13 hours.  Eventually I reached the turn-around and ran back and over the finish line!  Mission accomplished.  I gave a military salute as I crossed the finish line.

Total time: 12:57:39

Final thoughts:

1) Great course.  Great fan support.  I would have loved to return to Penticton for a future Ironman.
2) I loved my Team in Training Ironteam experience.  Great coaches, mentors, and teammates.  I raised over $6000 for the Leukemia and Lymphoma Society.  I will return for another season with Ironteam in 2013.
3) I need to fine-tune my nutrition.  I probably need to eat more on the bike, because I have a hard time with my digestion during the run. I probably need to force myself to keep drinking the electrolytes / Perform drink and avoid Pepsi.  ( I had a similar GI problem during Full Vineman in 2011).
4) Finally, I am now 3 years after ACL reconstruction.  My ACL has been fine.  I am running well.  I still get more soreness in my Right ( repaired) knee.  I missed my knee checkup with my Ortho surgeon, since I was so busy over the summer.  I still have IM #7 and #8 coming up in November, as well as my Fall and Winter marathons.  I will probably check my knees in the Spring.

I started this blog 3 years ago to document my journey towards the IRONMAN.  I had just joined Team in Training to train for Wildflower Long-Course and the Full Vineman Triathlons.  Here is an excerpt of my first Post from Dec 30, 2008 :

I started running in January 2006.  I moved from my previous hospital to my current one.  I saved about 2 hours of commute time.  That allowed me to start running and getting into shape.  At the time a mile seemed a long way.  When I ran a 5K in Feb 2006, I nearly passed out at the finish.  Slowly I started to build up the mileage and ran a 8K and a 10K.  I enjoyed the whole race experience, the runners, the cheering crowds, the reward ( food) at the finish.  I decided to sign up for a half marathon and a full marathon... one week apart.  The half was on Memorial Day 2006.  The full was the Rock and Roll Marathon in San Diego, June 4, 2006.  I didn't know anything about carbo loading or tapering.  I assumed that if I could run 18 miles in my training runs, I could run a marathon.  The half marathon went well.  I came in under 2 hours, so I was quite pleased.  I expected to run the full at a similar pace.  I learned the hard way that there is a small gap between the 10K and the Half; but a large chasm between the Half and the Full.  After mile 13, it was a struggle; and by mile 16 it was painful.  I limped the last few miles to the finish.  I thought never again.  I've run a marathon, that's it.  It took about 4 months for the painful memories to go away, and I had the desire to sign up for another marathon.  (Las Vegas, 12/06) 

After that I was hooked...

 Amazing how far I have come since then.  I had to overcome an ACL tear and subsequent Reconstruction.  After months of PT and rehab, I started running marathons again and completed my first Ironman (Louisville 2010) with Team in Training.  In 2011, I trained with Team in Training again and completed Full Vineman, IM Louisville, and IM Florida.  This past month I ran RnR Las Vegas Marathon and the RnR Latin Music Half Marathon in Miami Beach.  Good times.  I think I enjoy racing more than training.  Perhaps that is why I race so much.  I have probably completed more than 30 marathons now, but I've lost track.  Cycling for 5 hours doesn't faze me either.  And I actually feel comfortable swimming in open water, although I can do without the mass swim starts.

My New Year 2012 Goals:  

1) To Compete and Finish 4 Full Ironman Triathlons:  CDA, CANADA, FL, and AZ.

2) To raise funds for the Leukemia and Lymphoma Society, to hopefully one day find a cure for Cancer.

3) To become a better person during this process...

To be honest Goal #3 is the most important and probably the most challenging.  But please help with Goal #2 if you are able to.

http://pages.teamintraining.org/los/ironca13/irondoc

Ironman Louisville 2011

Race morning I went through my usual routine, except I didn't have a BM.  Perhaps it was getting up before 4am Eastern time ( which meant 1 am Pacific time), which made it hard for my body to adjust.  I figure I will go before race start, so I wasn't too worried yet.  I was much more careful with my pre-race meal and the preparation of my hydration.  I prepared 3 bottles of Ironman Perform drink with bottled water and refrigerated it overnight.

I headed out to transition with my Greater L.A. Ironteam and coaches.  Dropped off my bike and Special Needs bags.  The weather was mild and very pleasant.  I was very pleased.  In 2010, I was already sweating profusely walking to transition because of the heat and humidity.  This time I felt much more at ease.  Having survived 2010 under very difficult conditions, I knew that if I took the Ironman, one component at a time: I WILL DO THIS.  We walked over to the swim start, got body marked and waited in line.  This year they did not allow people to camp out overnight and hold other athletes places in line.  But since we arrived very early, around 5:30 am, we were near the front.  I tried to use the port-a-potty, but I still did not have any urge.  Later... But later they were very strict about athletes remaining in line.  Some of my teammates went right there while standing in line.  Others fled to the grass and took care of business there.  I snuck off next to some bushes and pee.  Before you know it the elites were off, and then the rest of the field.  I probably entered the water in the first 5 minutes.

Swim 1:49:43

I jumped in the water and tried to stay calm as the madness surrounded me.   I tried to stay to the right to avoid the crowd of swimmers that were swimming closer to the island on the left.  The previous year I swam to the left near the island and was constantly being hit and kicked.  This time, I got hit less, but it still happened.  At one point I kicked someone in the head and my heel stung from the impact.  I hope the swimmer was OK.  As I mentioned in my previous post, I had a recent concussion and still had some dizziness.  So I took it real easy on the swim.  I knew that the swim was the shortest part of the day.  I still had a long bike ride and a marathon ahead of me.  I finally past the island and swam out to the farthest buoy for the turnaround.  The first part was upstream, now I get to go downstream.  At the athlete's dinner, they had advised us to stay near the buoys for the strongest downstream current.  But elsewhere on the internet I had heard that the current was stronger further out, towards the middle of the river.   The prior year I took the buoy course.  So this time I decided to try further out towards the middle.
Well when I finally exited the water I felt fresh and not as tired as 2010.  But when I checked my results later I realized I was 7 minutes slower than 2010.  Again my post-concussion syndrome was partly to blame and perhaps my swim strategy was flawed.  In comparison, my 2.4 mile swim time at Vineman 4 weeks prior to Louisville was 1:21:52
I also learned afterwards that a swimmer had died from cardiac arrest that morning in the water.  One of my Ironteammates was directly affected since she came upon the swimmer floating under the water and was involved in the rescue attempt.  Unfortunately that swimmer died. ( My teammate completed the swim and bike, but was pulled at mile 20 of the marathon course. )  My coaches were worried since I was the last swimmer from my L.A. Ironteam to exit the water.  With my recent concussion and the increased number of rescue boats that were out on the water after that mornings death, they had feared that I had encountered a medical problem.  They were so relieved to see me exit the swim.

T1 10:14

Although I felt fine.  I still took my time in T1.  I didn't want to forget anything important before embarking on a 112 mile bike ride.  I also hit the port-a-potty for a pee.

Bike 6:21:00

This is where I made some real progress.  I tried to keep a steady pace and slowly passed my teammates one by one.  The weather cooperated and it was quite cool and pleasant during the first couple hours of the bike.  But slowly it warmed up.  I tried to stay cool  by drinking water and also dumping water on my arm coolers and over my helmet at each water station.  At special needs I had a nice snack of BBQ potato chips. I took a salt tablet every couple hours.  I also took Motrin twice during the course of the bike ride.  Clif Shot Bloks, PowerBar Gel Blasts, and a Tiger's Milk Bar, along with the Ironman Perform drink made up my nutrition on the bike. Unlike Vineman, I did not have any GI issues on the bike.

The best part was that the last 40 miles or so, I felt strong and was picking up speed while those around me were slowing down.  It was a great psychological lift to zip past a bunch of cyclists at that point of the race.  Special props to the Team in Training Cheer Squad that was out in force to cheer the competitors on.  Perhaps I will post some pictures at a later date, but you can check out pictures at the Greater L.A. Ironteam Facebook page as well.

T2 7:51

I was 3 minutes faster than 2010, but in 2010 I came in from the bike exhasted from the heat and humidity. This time I felt ready to run a marathon.  I hit the port-a-potty for a quick pee.

Run 4:48:54

I started off at a 9 min / mile pace and then eased into a 10 min / mile pace for the first 13.1 miles.  But then the GI issue propped up.  I felt gassy and started looking for an unoccupied port-a-potty.  I finally came across one around mile 14 and finally had a BM (it was a little loose).  My Run Split will show that from mile 13.1 to mile 15.33, I was running a 15 min / mile pace.  In reality,  I spent at least 5 minutes in the Port-a-Potty and then ran a 11 min / mile pace. I believe I also hit the Run Special Needs during this run split and had a half-bag of Hot-Wings flavored potato chips, a Motrin, and changed my socks as well.

The rest of the run, the leg fatigue started to hit and I ran 11:30 min / mile pace.  During the run, I drank mostly water and cola, because I was sick of the Ironman Perform drink.  I ate some grapes, but did not think that I could tolerate anything more substantial.  Towards the end I was getting light-headed and dizzy, I knew that I could be dehydrated and low on sodium as well.  So I started to drink chicken soup and I drank an entire bottle of Ironman Perform.  I did feel better after rehydrating on the Perform drink.

A highlight of the run was seeing my teammates multiple times throughout the out and back 2 loop course.  Their smiles lifted my spirits.  I was reminded that even though I was suffering, I needed to enjoy the moment.  I was reminded about my Honored Teammates who have had to overcome Cancer.  They have had to fight something more serious and go through more suffering than an Ironman Triathlon.  I thought about my family and friends who have supported me on this Ironman journey.  These thoughts carried me home to the Finish line on Fourth Street Live.  This time I heard my name called out: "Here comes Alexander C.  from ..... You are an Ironman."


Total Time: 13:17:42

This was 46 minutes better than Louisville 2010.  Just like 2010, I was the second finisher from my L.A. Ironteam.  I greeted Amy from L.A. Ironteam who was working as a finishline volunteer.  I then saw Rachel our campaign manager and thanked her.  I went back to the hotel to shower and then hit the convention center for some pizza and to pick up my morning clothes bag.  I returned to the finishline to cheer my teammates as they in turn finished their Ironman races.  The last 45 minutes I joined the crowd that was giving high-fives to the final finishers of the day.  It was a wild scene, especially when one of my Ironteammate approached the finishline just as the clock struck 17 hours:00:00.  The coaches were jumping up and down urging her to sprint for her Ironman Life.  When she crossed the finishline a few seconds after 17 hours, a hush momentarily fell over the crowd.  Then the announcer said that because of the delay of the swim during the rescue attempt that morning, the race end time has been extended for 10 more minutes.  The crowd erupted, my teammate was an official Ironman Finisher!

Although this is not the most technical Ironman Race Report, this is what struck me as the important moments of my race day.

Special props to my Coaches who were there to support me not only on race day, but throughout this whole long training season.  I couldn't have completed 2 Full Ironmans and 1 Half Ironman in 6 weeks without their coaching and advice.  ( Throw in a concussion and Post-concussion syndrome in there as well between the 2 Full Ironmans just to add to the degree of difficulty.)

2 years after ACL Reconstruction: Vineman 70.3 PR and Full Vineman Ironman Next

Wow, so much has happened in the last month.  Training.  Racing.  Work.  Nutrition.  Sleep.  Repeat...
Vineman 70.3 was a great success.  I set a PR.  I completed my Half Ironman almost 20 minutes better than my Best Case Scenario Goal Time.  I was expecting temperature in 80s, but we had the best race conditions possible with temp in 60s and low 70s.  This allowed me to push it a little harder on the bike and still have a great half marathon time.  Now if I can only have those conditions again for my Full Vineman ( 140.6 miles) this weekend.  I am once again in taper mode this week.  I need to catch up on a few things, tie up some loose ends, and then start packing and trek up to Northern California again.  It seems like I was just there last week... Oh yeah, I was there last weekend for 70.3

Having a great time cruising up Chalk Hill.


With everything going on with Ironteam, finishing up my fundraising, and my work responsibilities, I almost forgot my 2 year anniversary of my ACL Reconstruction.  That's a good thing.  My knee use to remind me on a daily basis that I had surgery.  Now I usually don't think about my reconstructed ACL even after a Half-Ironman!  I was ready to PARTY after Vineman 70.3 and thanks to teammate Jazzy, we had a great celebratory get together that evening.
I am setting new PRs in triathlon.  Earlier this year I set a marathon PR.  I am about a minute off from my 5K PR ( and I don't run very many 5Ks since I've been training for Ironman).  So once again, my thanks to my great Orthopedic Surgeon: Dr. Raffy Mirzayan at Baldwin Park Kaiser.  Thanks again to my Physical Therapist: Nazly Behnia at South Bay Kaiser for pushing me and encouraging me during those tough months immediately after the surgery.  It was literally learning to walk again, jump again, and run again.  Tearing an ACL is never a good thing, but with the right surgical / medical team, a supportive social network, and one's own "will power" and determination, those of you about to undergo ACL reconstruction will once again be doing the things you enjoy most and resume your active lifestyle.  Good luck to all.

2 Years after ACL tear

2 years ago, a fabulous day of skiing in Calgary / Banff turned into the worst day of my life.  I had never broken a bone or been seriously injured until I tore my ACL that afternoon.  Here is an excerpt from my blog 2 years ago:

"It's hard adjusting to the transition from training so hard for Wildflower ( I completed the swim, bike, and run workouts in Canada at high altitude and even ran 14 miles in 2 hours the day before the accident) And now being on bedrest with my foot elevated and an ice pack on my knee!"
"I'm pretty depressed. I always took running for granted. It was so effortless, unless I was pushing 7 min/ miles. Now a fear I have is that I won't get back to my previous running form with a bum knee. I still dream of becoming an Ironman. I still dream of qualifying for the Boston Marathon someday. Hopefully with the support of family, friends, coaches, and teammates, my dreams will still be realized one day."

Well after ACL reconstruction with meniscus repair in July 2009 and PT/ Rehab, I resumed marathoning in October 2009 and became an Ironman in August 2010.  My fear of never running fast again was conquered when I set a marathon PR in Arizona January 2011.  I can run 6 and 7 min/ miles again ( for short distances).  I'm biking faster than ever before and swimming better as well.  The weakness in my surgical leg last year affected not only my running, but also the biking and swimming.  Now with my leg basically 100%, I'm much stronger tackling hills on the bike and my swim kick is stronger as well.

I heard popping noises from the surgical knee last year, but that has resolved.  Before exercise, my surgical knee can be a little stiff, but after 5 to 10 minutes I'm fine.  After a long run, my surgical knee is a little more sore, but there is no swelling.  I was wearing a knee brace last year, but I ditched that last summer.  I am very happy with my ACL reconstruction and I'm glad I had the surgery.  I even went skiing in Feb 2011.

I recently ran the Los Angeles Marathon.  Now I'm in training for Wildflower Long Course Triathlon ( Half Ironman) on April 30, 2011, Vineman 70.3 on July 17, Full Vineman ( Ironman distance) on July 30, Ironman Louisville on August 28, and finally Ironman Florida on November 5, 2011.

Obviously there is life after ACL Reconstruction.  Good luck to everyone.

3 for 3: Successful ACL Reconstruction and Rehab 20 months follow-up

When I tore my ACL in a ski accident in April 2009, I was afraid that my dream of becoming an Ironman was gone.  I debated whether or not to undergo Reconstructive Surgery.  I was told that I could still swim, bike, and run without an ACL, but I would not be able to participate in skiing or sports that required jumping or sudden twisting and turning.  So I decided to have ACL Reconstruction, with the hopes that I will one day return to the ski slopes.  Once I had my surgery, I had a long process of regaining my strength.  I was afraid that I would never run fast or set a PR again.

I am now 3 for 3 in my Post ACL Reconstruction Goals:

1) August 29, 2010 I became an Ironman at IM Louisville.
2) January 16, 2011 I set a new Marathon PR at Rock n Roll Arizona Marathon.
3) February 25, 2011 I returned to the ski slopes for a day of skiing.

To all who are facing ACL Reconstruction, do not give up on your hopes and dreams.  Hopefully my story can inspire you and help you get through those dark days.

Marathon PR 18 months Post ACL Reconstruction

Well I did it.  I managed to not only beat last month's Las Vegas Marathon time by over half an hour, but I set a PR by over 7 minutes at the Rock n Roll Arizona marathon last Sunday. Yes, a PR: I actually ran faster than I did prior to my ACL tear and subsequent Reconstruction in July of 2009. 
This was also my fourth marathon in 3 months.  Yes, Marathon Maniac is back.  All while training for my Ironman 2011events.  Now I know Boston is within reach with a little more intensive speedwork. Due to Ironman triathlon training, I haven't had time for speedwork.  Instead I have emphasized endurance cross-training.  When I get serious about Boston Qualifying in 2012, look out...
As I reflect on everything related to my ACL tear, surgery, and rehab, I can't believe how far I have come.  Last year I became an Ironman at Louisville.  Now I set a new marathon PR.  My fear when I tore my ACL was that I would never run fast again, that I would never realize my dream of becoming an Ironman, and that I would never ski again.  Well I've now accomplished 2 out of 3.  I now trust my knee completely, even though I don't trust my skiing ability.  I will probably hit the bunny slopes next month.  Wish me well.

Mission Accomplished: Ironman Louisville

I did it. It took me 14 hours 3 min on a hot, hot, hot day to become an Ironman. I'm so happy my knee held up. 14 months ago I had right ACL reconstruction with a graft from my hamstring tendons. I wasn't even sure I'd be able to run marathons like I did prior to my injury. Today I'm an Ironman. Thanks to the support of family and my Team in Training coaches, mentors, and teammates. On such a grueling day, I couldn't have done as well as I did without their coaching and support on the race course. A more detailed race report will follow.
Special thank-you to all my donors who supported my fundraising for the Leukemia & Lymphoma Society. You share in my moment of triumph, too.

11 months Post ACL Reconstruction: Alcatraz and Beyond

Knee is doing great.  I don't worry about stability.  Still gets sore after tough runs.  Speed not quite back yet.  However I am constantly pushing the envelope.  Here is my last couple weekend workouts...

Memorial Day Weekend:
Saturday: Latigo and PCH in Malibu ride 3.5 hrs, followed by 1 hour run.
Sunday: Alcatraz Challenge: 1.5 mile swim from Alcatraz to Crissy Field in SF.  ( More like a 1.7 or 1.8 mile swim for me due to the less than optimal route I took.)
Monday: Laguna Hills Half Marathon.

June 5/6 weekend:
Saturday: 5 hour ride PV-Manhattan Beach-Marina Del Rey X 2
Sunday: Rock n Roll San Diego Marathon Relay. 

The highlight of Memorial Day weekend was the Escape from Alcatraz.  I enjoyed the swim so much that my first reaction after getting out of the water was "Let's do it again."  Of course there was an initial shock to the body from the 55 degree cold water.  Then the waves caused a few unintended gulps of saltwater.  There was the occasional slaps from other swimmers.  But all in all a nice swim in cold water.  Kudos to wetsuits, neoprene caps, earplugs, and my Vibram Five Fingers.

The highlight of this past weekend was the Marathon Relay.  Teams consisted of 4 runners.  My team consisted of co-workers.  We had a Speed team and an Easy-go team.  I was on the Speed team.  I was afraid our team might not live up to its name and be a minor embarassment.  Boy, was I wrong.  We finished 3rd in the All-Men's Relay division.  And we were the 7th Overall Relay team out of almost 200 teams.
Even our Easy-go team took 10th in the Corporate division.

Our Ironteam is going on its annual San Diego 100 miler this Saturday.  Unfortunately I'll miss it.  I have another busy weekend planned however.  My sister is getting married Saturday evening.  But Saturday morning I'll be running in the Xterra Marin Headlands 21K.  This is one of the Top 10 trail runs according to Runner's World magazine.  I'll write a race report next week.  Stay tuned.

1 Year after ACL tear

It was exactly 1 year ago that I tore my ACL skiing ( falling actually) in Calgary / Banff.  It was a very traumatic and emotional time for me.  Here is an excerpt from my blog last year:

"It's hard adjusting to the transition from training so hard for Wildflower ( I completed the swim, bike, and run workouts in Canada at high altitude and even ran 14 miles in 2 hours the day before the accident) And now being on bedrest with my foot elevated and an ice pack on my knee!"


"I'm pretty depressed. I always took running for granted. It was so effortless, unless I was pushing 7 min/ miles. Now a fear I have is that I won't get back to my previous running form with a bum knee. I still dream of becoming an Ironman. I still dream of qualifying for the Boston Marathon someday. Hopefully with the support of family, friends, coaches, and teammates, my dreams will still be realized one day."
 
The support of my friends, teammates, and family got me through this rough patch.  Here is some excerpts from comments on my blog:
 
"I know you will come back stronger than ever. This is how we roll. Rest up and I'll see you soon."  Louis
"You're on the right track Alex. Rest and let your body do what it does best, heal!! You'll be back in no time. Please update me of your progress."  Arkady
"ALEX...I just heard about your accident this weekend from Edmund. I am so sorry to hear about your ski accident. I wish you a speedy and smoooooooth recovery. I hope the injury does not involve the ACL and we can see you back on the course soon. It is these difficult times that will make us stronger Alex. I know you will come back better than ever."  Carlos Pineda
 
This year I took Spring Break near Vancouver.  Seeing the snow capped mountains around Vancouver and Mt. Baker in NW Washington State gave me the desire to go skiing again.  I did not ski.  Instead I ran 5 to 12 miles almost everyday.  Running is coming more easily now.  Yesterday I ran about 2 hours along the coast and along some country roads in NW Washington State. Today, back in So. Cal. I got back on my bike for a nice ride in P.V.  I didn't swim very much, but I figure I needed to rest my shoulder.  Now with Wildflower coming up in 3 weeks, I'll need to crank up the swimming.  I feel that I'm in pretty good cycling and running shape now for Wildflower.  Am I back to the shape I was in last year?  No, from the running standpoint.  Pretty close from the cycling standpoint and I'm definitely a faster swimmer and a more confident one in the open water.