And just like that, it's done.

This past Saturday night I finally crossed the finish line at Ironman Florida in Panama City Beach, FL.  As you know this has been a very long journey that began with a lecture from my cardiologist about the evils of a sedentary lifestyle and cop diet that turned into a mission to compete in what has been described as the "Most grueling and physically intensive day in sports".  Join me in a quick report of how the day transpired.

PRE-GAME SHOW

Stephanie and I woke up at 4:30am and quietly got ready as to not disturb anyone else in the condo.  I was rather quiet as the nervous anxiety that had been bubbling in me was about to boil over.  We quietly walked to the starting area in the 50 degree air that is down right cold for us Floridians.  It was erie as all the athletes walking in the same direction were silent.  The 2/10 of a mile walk felt like a million as I made my way to the Ironman Village which was alive with anxiety and suspense.  Stephanie and I sat quietly on the boardwalk until the announcer asked all athletes to make their way to the beach.  I kissed Stephanie good bye and headed that way, little did I know she was in tears.  I think this was rougher on her than me in most respects.

SWIM

At exactly 7am CST, the cannon boomed and we were off.  Over 3,000 people fighting for position in a human washing machine with waves that would throw us all in the air as they crossed the breakers in the Gulf of Mexico.  For 7/10 of a mile I was felt up, kicked, poked, and proded by complete strangers as we all tried to find our own little space.  I finally made it back to shore for lap 1 and was pleasantly surprised to see that I was done in 50 minutes (gave myself 1 hour).  Back in the water for lap 2 that was a little smoother than the first.  Once in my groove, I made my way around the buoys and came out of the water at 1:35 which means that lap 2 was faster than lap 1 - UNBELIEVEABLE!  I was on cloud 9.  A quick strip out of the wet suit and a walk through the fresh water wash and I was on my way to Transition 1.  2.4 miles down and a lot to go.

BIKE

My bike was brought to me by a handler like I was a pro which is very cool at the Ironman.  I was in and out of the Transition building with my cycling gear on quicker than I anticipated.  Once out of the Ironman Village and away from the thousands of cheering fans, I settled in for what I had anticipated to be a 6 hour ride.  We went all over Bay and Washington counties in a cold North Florida.  I saw bike crashes and a car crash, watched traffic become hosed up all over the place due to the racers, and started to experience some leg cramps around the 100 mile marker which slowed me down a bit as I stretched them out on the ride.  Once back in the city, the crowd's cheers helped carry me back into Transition to prepare for the run.  Other than the cramping, I was in good shape and even got to see Stephanie and Co. on the way back in, standing in front of the condo.  Total bike time was 6:11 which was over the goal but I still had some time in the bank to use since the swim was quicker than I planned.  112 miles checked off and a marathon left to run.

RUN

With run gear on, I was out of Transition and on my way.  The run course is a 2 lap route that takes you through beach front property, neighborhoods, and a desolate state park.  The cheers carried me a long ways and I was rather happy to see how well my body was moving.  I ran the course and walked through all the aid stations for the first lap and then as the sun went down and it became dark and lonely, I would run a half mile then walk a half mile to reserve energy for the finish line.  I was watching people vomit, hobble, and crawl so much that I wanted to finish on my own power and feet!  I had allowed myself 6 hours to finish the marathon and was thrilled to see that I was about to complete it in 5:30!  As I approached the last check point, I got a little emotional as I heard a staffer yell into a walkie talkie back to headquarters "2033 Larry is now entering the finish chute".  26.2 miles was complete.

FINISH LINE

After entering the finish chute, I had 2/10 of a mile left to go and the crowds lining the path were off the chain crazy.  We were instructed as we entered the chute to stay in the middle, spread out a little, and high-five the fans, which I did all the way in.  At 13 hours and 31 minutes after starting today, the announcer yelled "Larry Coggins of Lakeland, FL YOU ARE AN IRONMAN!".  I was no longer a candidate in training.  I was now a finisher.  After the medical guy asked me a couple of questions and looked me over, he pushed me through the crowd to collect my finisher gear.  I was not sore or tired for the most part, just hungry and wanted a hot shower.  Stephanie greeted me and I could tell she had a rough day and was glad it was all over. I never dreamed that this would have been so hard on her.  I hate that I put her through so much during this race.

Once the bike and gear bags were collected, I was reunited with the family and got a big kiss from Kyle.  I was so glad to see him and hear that he had been good all day for mommy, Aunt Kimmie, Papa, and Miss Renae.  I always worry that he won't behave for others when in actuality, he behaves better for them than he does me!

After a much needed hot shower.  I settled in to my requested chicken wings and donuts!  I was humbled to tears to see the hundreds of Facebook posts, emails, and texts from friends and family who had been glued to the computer all day tracking me. 

And just like that ..... it's done.

Special thanks to my inner spark that pushes and motivates me, David & Renae for coming to Panama City Beach to take part in this event, Aunt Kimmie for traveling all over tarnation with us taking care of Kyle so we can do this nonsense, and Stephanie & Kyle who support me and all my shananigans, I love you both dearly!

I feel like Santa this week.  I have been making lists and checking them more than twice all week.  Although I haven't packed the first thing, my OCD and likeness for lists and post-it notes has made my desk look like an Office Depot has exploded in here.  I have a trip list, a kitchen needs list, a list for both special needs bags, a list for the transitions, and a list that is a master list for the other lists.  And even with all of my checks and balances in place, I'll still forget something ....

This morning marked the very last long brick workout in the training schedule.  It was a freezing 56 degrees here in Central FL when I hit the trail this morning at 6am and at 20+ miles per hour, the temperature felt like it was closer to zero.  The head wind and artic chill had me so uncomfortable, that I was forced to slow down and re-think my clothing strategy for next week.  I even caught myself talking into my iphone during the ride workout making a new list!  At the conclusion of this morning's ride, I was so bummed so see such a pitiful bike ride.  It was without a doubt the slowest and most pathetic 3 hour ride I have ever done which quickly sunk me into depression and second doubting this venture.  I blamed everything for this except the man in the mirror too.  Once I was on the run, I forced myself to make up for the lousy ride by turning out the fatest run pace I have ever done coming right off the bike.  So the day wasn't a total loss.

With the bike now at the Trek dealer being cleaned and serviced, I am able to cross that tid bit off the list.  I was able to gain some useful knowledge regarding the 7 days nutritional needs prior to Ironman this past week during a last minute and very late webinar that I was tipped off about.  Caffeine, alcohol, and anything sweet and fun is off limits while the body hydrates with water and fills the energy banks.  I have to tell you that I am in need of inner spark sparkiness now more than ever since no caffeine and sweets has left me crabbier than usual.  I guess I need to apologize now for anyone I offend or aggravate between now and next Saturday night!

I'll start putting things in seperate piles for the journey to Panama City in the coming days.  But for now I'll study the lists, continue to jot things down as they come to mind, and try and stay focused, because next time I update this blog, I pray that it will be signed by an Ironman ....

Week one of the Taper is in the books.  Like I previously stated, I never thought I was worthy of this stage in my past endeavors, and this week has been no exception.  With the times and distances dropping allowing the body to repair and rebuild, I've found myself a little board actually with more time on my hands.  Oddly, this has not freaked me out like I thought it would.

I found out that Ironman officially assigned me a race number.  I am number 2033.  That makes it pretty official if you ask me, and again, it did not cause me to breath in a bag as bad as I anticipated it would.

My long brick workout this past Saturday was half the distance as the previous week's long workout.  I started the bike workout in the dark under a very full moon and that was more creepy to me than the fact that I am less than 13 days away from THE day that I have been planning and working toward.  Again, I watch the countdown tick ever so closer to the time marked on the calendar that is circled in red, and I am rather calm about it.  Those who know me know that this is an odd behavior for me.  I wonder if my team mates on the 2013 TheTriShop.com Triathlon Team have experienced the same thing??

All of this means only one thing; the shock and awe that I should be going through right now will bubble over and out of my ears and nose on November 2 causing great pains of anxiety and freaking-outness.  We'll have to wait and see - because right now I am enjoying the lighter workouts and the free time on my hands!

By the way, this blog reached over 1000 hits this week .... that should freak me out too, but it didn't.

I've been training under this light ....

Webster’s defines Tapering as “the practice of reducing exercise in the days just before an important competition. Tapering is customary in many endurance sports, such as the marathon, athletics and swimming. For many athletes, a significant period of tapering is essential for optimal performance. The tapering period frequently lasts as much as a week or more.  To me, it’s just been this alien term that I always heard about and never really practiced, even when doing half Ironman triathlons.  To be honest with you, I never thought I was doing anything that was so significant as to need to taper or thought I was even worthy of what is appearing to be a sacred and coveted time in a prospective Ironman’s life.  More on that later.

This week was crazy in the training world.  I knew it was coming, but had put it off actually.  October 12 was to be my longest and hardest ever training day which was the buildup leading into this taper thing.  The idea in the plan was to build and recover over and over then immediately after the hardest weekend, the taper begins so that the body can still get a daily workout, just a little less in time/distance to allow for recovery of the tissues, fibers, muscles, and overall endurance.

Saturday morning came very early.  When I first saw this workout on the plan, it was months ago and I really did not take into account that it’s Fall now and the sun is rising a lot later than we are used too.  As I woke up and got ready, I stepped outside and it was pitch black and cold …. Florida cold, it was 65 degrees.  I turned back around and grabbed a long sleeve run shirt and headed out.  I was in the saddle and riding under the lights of a very desolate and spooky road.  At 21 – 22 miles per hour, that 65 degrees felt like 25 degrees to this Florida Native and I was looking for snow flurries at every turn.  I concentrated all day on fluid and nutrition intake and even planned out quick stops to simulate the aid stations and the special needs lane that Ironman will have.  The plan called for a total of 6 hours on the bike for the day and I can tell you that when the rear end goes to sleep, so does the brain.  I moo’d at cows, said hello to turtles, cussed a snake.  I talked to myself a lot, said lots and lots of words of thanks for everything from Stephanie and Kyle to the inner spark that motivates and drives me.  I am pleased to report that at exactly 6 hours on the bike, I had completed 106 miles!  I was going to go ahead and do 6 more miles to cover the Ironman distance, but as I approached my starting point, Kyle was standing there with balloons for me and Stephanie was holding a very cold bottle of water. 

But the day wasn’t over.  I had a 1 hour run to do still in what was now a sunny and hot day.  1 hour later I logged another 5+ miles on my tired feet and I was headed home.  Sunday concluded the hectic weekend with a 3 hour run that took me 15.25 miles that concluded the buildup of the training plan and welcomed me into what I am now enjoying …. The Taper!  But with that entry into this glorious Promised Land, comes fear that is setting in.  Fear in that this is the final approach to Ironman.  There is no turning back now.  Next time I see data like I did this past weekend, I’ll be on the sacred grounds swimming, biking, and running (sloshing, hammering, and crawling is more like it) with some of the greatest names in the sport. 

In the books!

It doesn’t help when you have a severe case of OCD, so bad that you call it “CDO” so that the letters are in the proper order, and you are training for the Ironman.  Plans become a religion, nutrition and counting calories and other things becomes a passion, and being able to place an “X” over the day’s workout is a reward of an accomplishment.  While all this drive and direction is good, the OCD in me goes berserk when a monkey wrench is thrown into the plan like it was this past weekend in our household. 

Friday morning Kyle woke up with a slight fever and cough.  Stephanie’s mommy-o-meter knew that it was more than just a cold or simple bug, and ordered him to stay home from school and made a doctor’s appointment.  This meant that I was staying home too and working from the home office, and that I was going to miss Friday’s swim workout.  I almost collapsed to the floor.  Stephanie caught me looking at the training calendar, and could sense the trouble that was brewing in my head (maybe it was the tears, I am not sure) and she offered a quick solution “Make today your rest day and do today’s swim workout on Monday when you normally rest”.  What a good idea.  Then as she was leaving for the office she said something that cut me to the core of all my being …. “Hopefully Kim can watch Kyle Saturday night for us so we can still do the Disney race … have a good day” then sped off in to the world.  This totally slipped my mind to a degree that Saturday’s workout was not going to happen in conjunction with the Disney night race.  So that meant the race would be Sunday’s workout and then Saturday’s workout would be moved to Sunday. Geesh. 

Saturday’s race was a success for both of us at the 2013 Run Disney Tower of Terror Ten Miler and Kyle slept through the night for Aunt Kim (Tamiful is an amazing medication).  Sunday’s heavy workout was on tired legs and body after a late night race, but it had to be done, and Friday’s misplaced swim workout was completed very early this morning before work, so everything is back in order and my OCD pressure switch has been reset!  There is no room for flexibility when you are trying to get to the finish line!

Another bunch of days X'ed out on the calendar

A while back my good friend Janice took a quick glance at an IM shirt I was wearing that said "DETERMINATION" (where the M is the IM M dot logo) and said "Deter Nation".  I quickly fired back, "No, it says DETERMINATION" to which she repeated herself "Deter Nation".  You'd think after 17 years of being friends I would have known from the moment she said it the first time that she was simply giving me a hard time, but no, I had to take the defensive and correct her.  Correcting janice is like trying to baptize a cat ......

But this got me to thinking, how do others perceive me and my quest to the finish line?  Are we looked upon as some sort of narcissism trait where we put ourselves through a training regimen that would make the majority of the world's population run and cry, or are we viewed differently?  I typically get the "Are you nuts" response or look from most who inquire about the IM, but that is just the ones who are currious (or brave) enough to ask why I am doing this.  I can only imagine what the others are thinking.

So why do I have this determination and where did it come from?  Well, that's not an easy answer to be honest with you.  For starters, I was never "that guy".  Wasn't talented enough to carry a tune well or a ball quickly.  I'd love to have been a first baseman in the MLB, but you have to be able to throw, catch, and hit a little better than I can.  I'm not going to say that I am not a "team player", but I do prefer to do things alone or at least with a small group of like minded folks that see things the way I do, and that is few and far apart.  So the whole team sport concept was wasted on me early on. 

But in Triathlon, I have to swim alone, bike on my own, and crawl, I mean run with my feet.  In fact, the rule book says that I am disqualified if someone from the outside helps me - eureka, this is the sport for me!  I don't have to worry about others on a team depending on me, relying on my line drive skills (of which I have none), or being worried that a cooler of gatorade would be dumped over my head after the winning play.  In fact, all who know me will tell you that I would mess up a game winning play on purpose just to avoid the dumping of the sticky kool aid on me.  Yuck.

As far as determination, in Iron Man, I have learned that everything is possible.  I've seen too many amputees, cancer patients, and their survivors out there proving something to themselves and the rest of the world that anything can be done.  Its also that way that I am going to be able to teach Kyle some day about a developing story, about this common guy with minimal sporting skills who took on not one, not two, but three disciplines, in a freaking row and made it to the finish line.  About a guy that decided to make a difference in his weight, health, and attitude so that he could watch a smaller guy grow up.  About a guy who wants to continue making his wife proud.  We'll have to see how the last page of the book pans out.

Getting in a swim workout in the Atlantic Ocean in Ocho Rios, Jamaica last week on vacation.  Thats what I call Deter Nation!

Have you ever thought about what brands you are loyal too and why?  Whether it is a cost factor, quality level, or simply hype and popularity, we are all loyal to a brand of some sort. 

I am very loyal to the HIlton line of hotels and on a business trip this week, I achieved their highest honor of Diamond within their loyalty club.  They held an amazing party in my honor that night in my suite .... just kidding, but they do take care of their Diamond members with perks here and there.  Regardless of what they do, I still like the brand and know that their hotels are always clean and comfy with the best service possible.

Car brands are another item that we seem to be loyal too around here.  I am a huge fan of the Chevrolet Tahoe and Corvette.  Two models that come from a well respected brand.  While yes they have produced a lemon or two, I tend to stick to what I am familiar with and accustomed too.  Stephanie is a huge BMW fan who has had her fair share, however this year we (she) welcomed Audi into the stable which we have recognized as another quality brand that she has quickly become a huge fan of. 

In the fast food world, it seems that we are slave to Chick Fila, Starbucks, Panera, and Dunkin Donuts coffee.  All well respected brands that meet our needs and tend to be very consistent from store to store. 

Ironman is a brand with a very recognizable logo.  I have found that since the inception of this journey to the finishline that I am on, I have been in awe of the iconic logo of the World Triathlon Corporation's Ironman brand.  Like the BMW crest or the Rolex crown, this M with the Dot carries millions of stories, ideas, and thoughts.  While I would never dream of putting a corporate logo on my body, I have to tell you that I will be making an exception this time and will proudly wear the IM logo tattooed on my right calf as a symbol of my accomplishment.  While naysayers will say that this is the same as putting the Chevy bow time on my body, I have to argue that its different.  Anyone can go buy a car or truck, but only a few will achieve and earn this tattoo through blood, sweat, and tears.

Speaking of brands, we will be boarding the Carnival Breeze this weekend.  I plan to complete all of the prescribed workouts on the ship and in port while we are away and hope not to indulge too bad on the vast amounts of food!  And even though we are Platinum cruisers with this brand, I won't get their famous red, white, and blue funnel stack inked on my body ....

The artist rendering of my Ironman Tattoo

Well the third triathlon of my personal season is in the books!  As you may recall, this was the one that I was using as a test for the big day.  While I am happy to report that I think I excelled and did better than I expected, it didn't come without some learning along the way.  Why don't I just keep things simple??

This was the same Triathlon that I had already done earlier this year in Ft Pierece, FL.  This was the 3rd in their series called the "Patriot Tri" where everything was centered around 911.  I was gauging my entire day on the previous event and wanted to see if my times had imporved.  Before walking to the edge of the water, I told Stephanie that my was goal was 4 hours and 30 minutes since my last event was completed in 4 hours and 36 minutes.

Standing on the shore of the Indian River Lagoon, I met fellow Floridian and triathlete Wayne Saxer who is also getting ready for IM FL 140.6.  We had met in a IM group online and got to finally meet in person.  Its always nice to know someone at these things.  After the National Anthem was sung, I noticed that the buoys were not in the same place as last time.  Surprisingly, they were WAY off and I had to ask the race director who was standing nearby.  He replied "Last time we accidently set them up at a distance of 1/2 mile and not the 1 mile they were supposed to be set up at.  Today they are correct".  Immediately fear came over me as my pre planned time in my head was now blown!  I did the previous event's swim in 19 minutes and there was no way to shave time off this one now.  All I could do was make up for this snafu on the bike and run.  As soon as the start was given, Wayne and I dove in the water and off we went.  None of the normal anxiety set in like usual which was nice, but salt water filled my googles instead.  After a little ways out, I had to stop and readjust to let the water out.  I was pleasantly surprised to see that I was on a sandbar and could walk forward as I worked on my googles.  That was when I stepped on a blunt object and cut my foot up.  Ugg!  I came out of the water finally at 28 minutes which was not too bad seeing as the distance was doubled now and I learned 2 things; 1)  Its time to go buy a new pait of googles and 2) Dont walk when you are supposed to be swimming.

While in transition, my fans (Stephanie & Kyle)  were cheering and snapping pictures when Kyle yelled "Daddy a shark bit your foot".  Sure enough, the injury to the foot was bloody and beginning to hurt.  But I was too busy groaning that all my gear was covered in ants that were eating my energy waffers that I had opened up to save a little time.  I don't know why I do this, the 2 seconds I save will never win me an event and now I was covered in ants too.  I finally made it out of the Transition zone, but was a littel wiser in that I learned never to leave sugary stuff OPENED!

The bike was uneventful with a nice tail wind on the way south and a dreadful head wind on the way north. I planned in my mind after the first lap to be done with the bike portion in 2 hours and 30 minutes since last time I completed the same course in 2 hours and 40 minutes.  I figured that a conservative 10 minutes would be acceptable.  Along the route I got the see my fans twice and I made sure to smile and wave this time, because last time I was scolded by them for looking angry.  I was still picking ants out of my hair, but was happy with the bike ride nonetheless.  I returned to the Transition zone in 2 hours and 31 minutes, 9 minutes faster this go around. 

Off on the run and it was quite humid and the sun was blistering hot.  It was an uneventful out and back course and I worked hard to find shade every step of the way since I could feel my skin burning with every step.  Upon approaching the finish line I was so happy to see my fans there (last time they were in a comfy movie theater beating the heat) and as I approached the timing mats I had to sprint like a rabbit to race ahead of an approaching racer that wanted to beat me out!  The run and that sprint really caused my foot to scream in pain!  My time of 1 hour and 13 minutes was 3rd fastest runer of the day and it shattered my previously set record of 1 hour and 34 minutes.  I learned that I should probably wear sun screen like Stephanie always suggest ....

.911 mile swim, 49.11 mile bike, and 9.11 mile run was done with the final time of 4 hours and 16 minutes with a longer swim this time!

Like my little inner sparklikes to remind me, "You got this" and so I did this time around.  I can only pray that the IronMan plan that seems to be working for me right now continues to help me get to the finish line in Panama City, FL!  I just have to remember to keep things simple and start listening more .....

With one month in the books on the new and improved training plan and two months away from the big day, I stay amazed everytime I get into the pool, climb aboard the bike, or lace up the running shoes at just how well things are coming together.  Some of my best numbers are showing up - amazing what a little direction from a pro and the guidance of a nutritionist can make.  They say that twenty-one day of anything will become habit and I have to tell ya, things have come together nicely, most noticeably is the eating habits I have adopted - its not only become easier to avoid the old ways of eating, but pays off each time I climb up on the scale.  I don't close my eyes anymore when doing so .....

This weekend marks the one test that I have planned to see just how well things are really coming along.  Sunday will be my second showing at the 9.11 Patriot Triathlon in Ft Pierce, FL.  Having done one in the series of four already this year, I am going to use that as a benchmark baseline and see what kind of numbers show up on the results site.  Baring an Octopus attack, flat tire, or broken ankle, I hope too see imporvements in all three disciplines, if not, all I can do is dig in a little deeper and possibly find excuses (lies) to tell about the day.

Someone who is not taking a test this weekend is fellow law enforcement officer and TheTriShop.com team member Matt Kohl.  Matt is on the big stage this weekend at IM Wisconsin.  Like me, Matt is a dad, husband, cop, and trathlete.  While he is a little younger than me, our stories are quite similar.  I have enjoyed his blog a great deal and have been inspired at his dedication to nutrition and training.  I thought I was OCD when it came to notebooks, journal entries, and logging data, but my brother from another mother is just as bad as I am.  I bet our arrest affidavits look alike too!  Matt and I chatted this morning about his big day and I was honored to provide him with a little bit of encouragement to tap into if he needs it this weekend.  But between you and I, Matt won't need it - he is a freakin' rock star when it comes to this stuff.  I'll be keeping tabs on Matt, IM WI number 1128 this weekend and I recommend his blog www.irondadtriathlete.com if you want to gleam some great stuff from a good guy.  Goodluck Matt!

Well wish me luck this Sunday while I take a little test and please keep Matt in your thoughts and prayers as he takes a final exam!  With Stephanie and Kyle cheering and watching, and my Inner Spark onbaord keeping me going in the right direction, I'll see everyone at the finish line.

It is officially Fall here in Florida.  Unlike our friends in New England or the Pacific Northwest who can feel a change in the air and the anticipation of "Leafers" making their way to see the leaves change, here in Florida we know it is Fall because Dunkin Donuts has brought back their Pumpkin Spice Coffee and Yankee Candle in the mall has the Autumn Wreath candles on sale.  Here in the Sunshine State we have to rely on coffee and candles to tell us what season we are about to embark on.

Another way that I know there is change in the air, is the fact that my training calendar for August is 100% complete.  I have followed every prescribed workout the coach has administered and I have been as loyal as a faithful dog to my nutritionist's advice and guidance.  Numbers don't lie and here is the August data:

7 Swim Workouts had me splashing for a total of 3 hours and 50 minutes for a total distance of 7.64 miles

8 Bike Workouts had me mashing for a total of 7 hours and 45 minutes for a total distance of 140.75 miles

11 Run Workouts had me dashing for a total of 7 hours and 10 minutes for a total distance of 45.63 miles

26 Workouts for 18 hours and 45 minutes lead me 194.02 miles closer to the Finish Line and that my friends is Epic $h!t

While the September workout plan intensifies greatly, I have no doubt that my Inner Spark will put on a jacket and sweatpants (Sparks get cold too in the Fall) and remind me that "You got this"!

Nothing screams success like a calendar full of bright yellow "X" marks!