K. Todd Storch

Great Thanksgiving Wine

Tara's new favorite wine of this year was a perfect choice for the Thanksgiving meal. Gregory Graham's 2003 Napa Valley Viognier was excellent.

Great fruit with just the right amount of acidity to cut through the fat of the meal!

Perfect!

Great Thanksgiving with family

Had a great time this Thanksgiving at Terr and Robin's new home in Edmond, OK. Family, football, food and naps!

Ready to start!

  Ready to start! 
  Originally uploaded by K. Todd Storch.

A great pic of all the families before the start.  Barry, Matt and my family all came up for the Ironman.

This was taken at about 625a before the 7a gun went off.  How about those great shirts!

Ironman CDA - Local TV Reports

Swim Start

Ironman Village

Ironman CDA 2007 Videos

Here's a link to a 6 minute video that walks you through the entire course.  This is a good way to get a feel of what we had in store for us.

[video] "A View From the Edge" - Windows Media Player

Other 2007 videos are available here

Ironman CDA Race Report

Bib Number:  931
Overall:  14 hours, 47 minutes, 34 seconds (official result page)

www.flickr.com

This is a Flickr badge showing photos in a set called IM CDA 2007. Make your own badge here.

Curt's Kodak Gallery slideshow

Catherine's Picasa Album

Matt's pictures in my flickr photoset

This was the toughest, yet most satisfying day I think I've ever had.  As most of you know, I went into this race injured.  I had to stop running and biking for over a month to let my left tendon heal.  But, regardless of that crazy "taper" leading into the race, I had faith in the base training I had put in from December.

Barry, Matt and my family before the start

This was a fun, vacation type of trip because the whole family went.  We stayed at the Couer d'Alene resort, which I highly recommend if you are traveling with your family.  A fantastic facility and the proximity to the course makes for an easy day for the wife and kids on race day.

I think I saw Tara and the kids 7 or 8 times during the day and this was so uplifting!  Hearing them yell 'Todd' and 'Daddy' was one of the highlights of the day.

Swim (2.4 miles):  1 hour, 30 minutes, 10 seconds; 2:22/100m pace

The day started windy and chilly.  They made an announcement at about 645a that if you wanted to not swim and do a duathlon, they would count it towards the race.  There were white caps blowing towards the shore and this announcement did put a hush over the crowd.  Most of us just looked at each other and said, 'you've got to be kidding me...there is no way we are not swimming today.'  Apparantly, 60 or so made this choice and I believe over a hundred people pulled themselves from the swim after starting.

I really felt good during the swim.  It was a beating for the first 10 minutes or so...the typical arms, feet, elbows, etc.  But, I made my way to the left of the pack and got into the best groove I could.  I exited the water on the first loop at about 42 minutes.  I was really pleased with this due to the conditions.  I looked at my watch and the exit clock after finishing and I was around 1 hour, 22 minutes.  This made sense to me because I was expecting around a 1:15 with decent conditions.  Not sure where the 1:30 official time came from, but whatever. 

Bike (112 miles):  7 hours, 26 minutes, 3 seconds; 15.07 mph

Hill time

I had 3 different bike courses during the day.  The first phase was up until about mile 50, the second phase was until mile 80 and then the last 32 or so.

The first 50 miles were great.  No issues.  Had a good steady pace while following my heart rate.  I didn't look at my speed one time during the race because I was committed to watching my heart rate.  I knew that I had to take it easy due to my injury, so HR was all that really mattered to me.  I averaged 17.57 mph for the first 34 miles.  The first loop of the hills went fine and the cool weather and great scenery made for a decent morning.

Then, I really started to feel bad.  My legs went limp.  Really lost power in my pedal strokes and I knew I was in for a long, long day.  I have had this feeling before during long training rides and it usually was due to improper nutrition, or going too hard, too soon.  I mentally chalked it up to not riding for nearly 6 weeks before the race and concentrated on getting in more calories.  I ate an extra 340 calories (Peanut Butter Power Bar and Strawberry/Kiwi Accel Gel) and I think this helped.  It wasn't until about 30 minutes after a bathroom stop around mile 65 that I started to feel better.  One major lesson I've learned during long training rides and runs; you can fight through it.  It will and can get better if it isn't major pain.  Loss of power, stomach issues, leg problems, etc., magically get better if you deal with them the right way during training.

Around mile 75, I felt stronger and was ready to finish up the ride when my front wheel hit a small rock or something and I heard the dreaded "ppsssssssssssssshhhhh".  Flat.  Front wheel.  Dang it.  So, I had my necessary tools, but I've never changed a tubular with a flat.  So, I walked half way up the hill I was climbing and got to it.

It took one bike shim to wedge under the glue and rip the tire from the rim.  Then, it took all three shims to figure out how to get the spare on.  This dexterity challenge took me about 20 minutes from start to finish.  It wasn't setting records anywhere...but looking back on it, it gave me rest.  Probably exactly what the Ironman gods said I needed.

I finished the rest of the course praying that I didn't have another flat as I didn't have another spare tire and I took it easy around corners.  I sure didn't want to roll the tire off the rim with the limited glue the spare had on it.

Run (26.2 miles):  5 hours, 32 minutes, 18 seconds; 12:40 mile

Great pic right around Mile 1 (thx Beth!)

I was so ready to run after surviving the bike!  I knew I wouldn't be running a 3:24 marathon like I did in New York, but felt like I would be able to break 5 hours.  My plan was to run to each aid station and walk those.  However, after I saw the family around mile 1, I was in for 2 very painful miles.  My lower back seized up on me.  I've never dealt with that before.  Just grabbing pain, throughout my entire lower back.  I stopped 4 or 5 times to stretch, but nothing brought relief.  Only running downhill felt ok...

Once I got to mile three, I think my prayers and the 4 Advil I took in the transition tent took over.  I never felt the pain again.  Gone.  As quickly as it came.  Thank you Lord!

I was able to run to each aid station until about mile 14.  I was averaging about 9:30 miles, but then I really had to walk more than I was used to after 14 miles.  I walked the hills and stopped a few time before the next mile's aid station.  I tried to high five everyone I knew and all the kids on the course.  I really was a wonder crowd of people and they pumped me up for the entire run.

At mile 25, it began to feel real that I was about to finish my Ironman.  Making the left turn and seeing the 6 blocks to the finishline was amazing.  It felt like the entire city's population was on those 6 blocks screaming and cheering.  I took off.  I felt like I was running a 7 minute pace; my form felt great and I my shoulders were back and stride was quick (I probably looked horrible and was running 10 minute miles...).

I kept scanning left and right for Tara and the kids because I didn't want to miss them at the finishline.  Then, out of the crowd, Tara and all three kids jumped out in their "Ironmom and Ironkids" blue shirts with huge smiles!  We ran hand in hand down the finishers chute and crossed the line together and it was one of the best feeling I have ever felt.  I was able to see Ryan, Taylor, Peyton and Tara smile as we ran down towards the finishline.  It was a fitting finish because this Ironman journey was hard on the family too.  They were in it with me.  The long weekends of training, the countless hours of discussions, planning and being gone took their toll on more than just me.  They deserved that finishline as much as I did.  It was amazing.

One of my favorite pics...thanks Curt

I showered at the hotel and came back down to see the people finish before the midnight cut off and we made as much noise as possible for all of those Ironmen as well.  It was magic as the rain began to pour at 11:30p.

What an amazing day.  My closest of friends were there, other training partners and family; you couldn't ask for more.  I couldn't of made this Ironman a reality without my close training buds:  Matt, Curt, Todd, Dave, Barry.  Thanks for the countless hours of training support and text messages each week.  Jim, without the weekly training, I never would of been able to accomplish this.  Mel and Ron, thank you for the medical and mental help with my late training injury.  To all of the Dallas Athletes, what a great community of people.  It makes living in Coppell even more great.

Jim's IM Training Crew

And of course to Tara and my kids.  Without your support, this would of never been possible.

So, am I happy with my time?  No.  But, I am respectful of the distance and know that just finishing this Ironman is huge with the condition I was in 6 weeks ago.  Will I compete in another Ironman?  Absolutely.  Just don't ask me when.  I'm sure it won't be in 2008.  Training for 1/2 Ironman's is so much easier with family!

Beth and Tara did survive the training!

Some lessons learned:

• Get lifestyle nutrition dialed in before the next race.  I entered the Gulf Coast 1/2 IM at the perfect weight/body fat% and this race I was heavier.  I know it was due to the injury and time off, but a more structured plan throughout the training period could of helped me be 7-9 pounds lighter
• Continue to feed positive thoughts throughout training.  The mental game of the day was key.  If I would have freaked with the swim, the 2nd phase of the bike, my flat or the pain at the start of the run, it could of been over for me.  Continue to look for ways to stay mentally strong
• Continue to use swim coach in off season.  This season's committment to improving my swim really paid off.  I'm not done improving
• More hill training if the course is like this.  Need more than one weekend in Austin, or at least a number of Hilltop hill repeats to get the legs used to that kind of punishment
• Continue to use a coach for training.  Jim kept me on track with a plan
• More time in aerobars on long rides.  You can't spend 100+ miles in aero during a race if you don't train that way.  I think this lead to the back issues I had at the beginning of the run
• Keep the Advil/Alleve in the transition bags and special needs bags.  This was a lifesaver during the day
• Keep smiling and highfiving everyone I can.  Especially the little kids out on the course!

Ironman CDA is this Sunday!

Here's an email I sent to family.

**********

My ironman race is next Sunday, 6/24 in Couer d'Alene, ID!  The whole Storch family is flying up on Thursday, along with dozens of others from the area.

If you are interested in watching the stream or tracking my race day progress, here's some links and info for you.

I am feeling confident after my tendon injury in my left leg. As a lot of you know, I had to completely shut down on the run and bike training for a month, and just concentrate on swimming.  Not exactly the type training I wanted to do leading into my first Ironman, but, its the hand I was dealt, so I'll deal with it!

Main Ironman CDA website:  http://www.ironmancda.com/

Where we are staying:  www.cdaresort.com

Map:  http://maps.google.com/maps?f=q&hl=en&q=resort+coeur+d'alene&sll=47.671745,-116.776085&sspn=0.053751,0.175438&ie=UTF8&om=1&ll=47.673364,-116.786041&spn=0.026874,0.087719&z=14&iwloc=addr

Couer d'Alene weather:  http://www.wunderground.com/US/ID/Coeur_D_Alene.html

Ironman CDA info:  http://www.ironmanlive.com/events/ironman/coeurdalene

Track my progress live:  http://www.ironmanlive.com/ironmanlive/racedaycoverage/livetrackinginfo
Starting on Friday, you should be able to track my progress by registering.  My race number is #931.

Watch the live stream:  http://www.ironmanlive.com/ironmanlive/racedaycoverage/livecast
The mass start is at 7aPT.  Depending on how my leg does during the race, my best guess is that I'll finish in 13 hours, which is 8pPT/10pCT.  They will be streaming coverage all day and will have a camera on the finishline all the way until midnight PT, which is the cutoff for all contestants.

Hope everyone is doing well!

Where Have All the Good Times Gone?

No, I'm not referencing the Van Halen song, but some of the discussion I've been a part of lately.  Mainly, from training folks I used to see a whole lot more of until Ironman training this season.

I am training more on my own now than I ever have.  Why?  Mainly it is my schedule.  With kids stuff, a full travel schedule with work and a wife, I just have to do my training whenever, where ever I can.  The ritual of seeing people at the Dallas Athletes store for the Thursday run, or the Tuesday track workout just don't happen anymore.  I mainly train with a core group of dudes, but a lot of times we catch up via text messages and mobile phone calls.

However, I've never trained this much before either!  6 days a week on average.  A long run, farleks, short brick, 25 mile spin, long ride, 3 swims and about one weight workout on average.  Long runs are up to 18 and completed my 4th century last week (120 miles+!).  Bottom line, I feel great. 

Some other cool stuff that is going on:
Completed an Austin hill training weekend (photos)
Saw Grindhouse with Dave M. (a must see if you're into Rodriguez or Tarentino!)
Bought more Accel Gel, Nuun and Mizuno Wave Rider 9's (5 pair) than should be allowed
Family bought me a SlingBox for my birthday (freakin' awesome!  ATHF and adultswim on the road!)

New Gear

Check out my pedals
Originally uploaded by K. Todd Storch.

We all love getting new triathlon gear. In fact, Curt was so excited about his new Speedplay pedals, he had to show me DURING our long ride on Sunday.

Show off...

Hit the Road with Nutrition Bag

  Travel bag 
  Originally uploaded by K. Todd Storch.

I'm off for a quick, one day business trip this afternoon.  I've been refining my nutrition while travelling and this is my latest plan.

I pack a Myoplex for breakfast and a shaker cup for mixing.  All hotels I've been to have skim milk, so that's a good start to the morning.  I pack 2 Bionutritional Research Power Crunch bars for 930a and 2p snacks.

A new addition for additional protein is Isopure Apple Melon protein powder.  I add one scoop to a bottle of water during the day and the other scoop to a bottled water before bedtime.

Hope TSA doesn't go crazy with my baggie full of white/green powder...

If you have suggestions or favorite items you bring on the road, leave a comment.

Why Training is Good and Boston Law Enforcement Looks Dumb

Had a good swim this morning.  Curt and I met at LA Fitness and did a 400 warmup, followed by 20 100's.  Each 100 was some type of drill or concentration on technique.  I was pretty tired this morning and probably would of thrown in the towel after a 1000 or so.  But, training with someone else, keeps you focused and competitive (for me it does...).

By the way, spend one minute and 26 seconds watching this video "Rock Your Face".  I think you'll realize just how stupid the whole Boston "terrorist" shin dig really was...

The Weather and the Absurd

I feel like this infamous character in relation to the weather right now...

Yeah!  I got to ride outside this week! Wow...I wasn't going to let the day go by yesterday without getting in a few miles.  Late Tuesday, I went out for a 20+ mile ride.  Wind was out of the North and it was in the 40's. 

The ability to get outside and off of the stupid trainer was fantastic.

Now, on to the news of yesterday.  The city of Boston was shut down yesterday due to a marketing ploy gone bad.  Are you kidding me?  Wow...this just proves that we are out of touch with what the "kids are watching" on TV and our sense of fear (actually, you should be watching SO many shows on Adult Swim...pure greatness...)

You're telling me out of all of the police/FBI/ATF, there wasn't ONE SINGLE PERSON that recognized this was from a Cartoon Network TV show?

Ugh.  Funny...in a "I feel bad for the innocent people of Boston" kind of way.

p.s.  This whole Boston "terriorist" thing is really pissing me off.  The two men are being paraded around like they are horrible, horrible people.  Why aren't the news companies having interviews with Time Warner Turner Broadcasting to ask them why they did this type of marketing campaign?  Actually, Time Warner Turner should pay the city of Boston the $500,000 that was supposedly spent "reacting" to this problem.  They've gotten much more in free advertising from the media...here is a good follow up read

The Best Training Day Yet!

It's just been too cold and wet to ride outdoors.  Saturday morning at Curt's house; Dave, Matt, Curt and myself rode about an hour and a half on the trainers.

What followed was the best part of it...Guitar Hero.  Pure.  Greatness.

More pics here.

Hello 2007! Goals and a Look Back

Wow.  Here we are. 

2007.  Where did '06 go?

Anyway, triathlon-wise, I've been looking forward to this year for some time.  2007 is my Ironman year.  I missed the lottery for Kona in 2006 and this year I'm training for Ironman Couer D'Alene.  This is going to be a blast because we have a training group all coached by Jim Lukanich.

The official base training for IM started this week.  3 swims a week, 3 runs, 3 bike rides, stretching and 2/3 weight workouts. 

Looking back at my 2006, I had a great year.  A total blast.

2006 Goals

• 5 hour 15 minute 1/2 IM - DONE!  4:58 PR at Gulf Coast 1/2 IM
• develop swim to maintain 1:35/1:40 100y swim time without being tired - Not achieved
• reduce weight to 160/162lbs during season - DONE!  156.2 at GC 1/2 IM
• reduce body fat % to level determined by nutrition coach (~9/10%) - Not achieved.  11.2%
• PR in repeat races (+ above) - DONE!

There are so many great memories of 2006:  training with the group for GC 1/2 IM, the NYC Marathon, dialing in my race nutrition, quicker long runs with less recovery and PR's.

I'm entering 2007 at about the same weight and body fat as I did for 2006.  I've adjusted my nutrition to drop my weight and body fat to peak for IMCDA (1 diet coke max a day, 6x meals a day, increased protein intake, limit sugars, very little carb intake after 7p, etc.).

I've made some good progress with my swim technique during the off season with coach, Chris MacCurdy.  What an awesome coach.  He's dialed into what I need to change and improve and I've been swimming a ton working on the technique changes.  Sure wished I would of met him 2 years ago...oh well.

I made good progress with my run in 2006 and I'm entering '07 with a slight injury.  I've got some pain issues in my left heal (planter...) and it hasn't really improved since the NYC Marathon.  Long story short, massage therapy with Pauline and work with chiropractor Ron Tribendis should have me set soon.  I'm also checking into some orthodics to see if that will help prevent future issues.

The only race on the calendar at the moment is IMCDA, which is weird for me, because usually at this time of the year, I've already lined out 5 or 6 races.  I think I'll get in a few 5k's and 10k's and a 1/2 IM for race training.  Outside of that, I'm not really sure how many triathlons I'll actually do this year.

I'll get more specific with my 2007 goals later, but overall for now:

• under 11 hour IMCDA '07
• qualify for Boston.  I need a 3:15 this year or 3:20 next year (shaving 4 minutes seems so much easier than 9 minutes...duh)
• 155lbs or less and 9% body fat or less by IMCDA

 

 

Swimming on the Road

When I joined LA Fitness, I considered the "Nationwide" program, so I would have access to the other facilities while I travelled.  I'm glad I didn't pony up the additional $30 a month, because I stumbled on a great swimming Internet resource.

Swimmer's Guide is a search engine, specifically with results of pools available all over the world.

I swam at the Downtown Columbus, GA YMCA today after work, after a quick search.

Awesome resource for you triathletes that travel with work!

Get My Swim On

I'm not a good swimmer.  I get by.  I'm middle of the pack. 

I've been able to compensate my slower swim times by being quicker on the bike and with good improvements in my run technique and consequently, my faster run times.

I've been extremely frustrated by my swimming.  I just really don't know how to "fix" what needs to be fixed to have better technique.  Swimming is so much like golf.  You just can't swing harder to hit the ball farther...

This off-season is my time to get my technique down.  I've hired a swim coach and made a commitment to swim a minimum of 3x (goal of 4x) a week, applying what he is teaching me.

It's good to be "uncomfortable" in the water.  What I mean is that with the things I'm working on, they aren't normal feeling to me, so it is uncomfortable; unfamiliar.  At least for now, until it is a habit, it's uncomfortable.

One of things I'm working on is my entry point.  Lots of catch-up drills to get this right...

Curt and I have met up to swim and specifically work on our technique. Instead of just "hammering" out a swim workout, we'll ask each other "what are you working on".  It's a good reminder to keep the form in mind, instead of just the yards.