You never know where the road will lead you...

I'm here in Chicago for a conference... have some down time, and I started to reflect on the bike ride I took this past Saturday.

The bike ride was supposed to be for 45 miles. Admittedly, I intended to do 60 miles... 3 loops on the Three Bears route (sorry coach). Now the "Three Bears" is a route near my house that happens on Bear Creek Road that has three monster climbs, baby bear, mama bear, and papa bear.

It was getting late in the day, and every excuse in my head was coming up why the 2nd loop should be my last. "I'm tired." "The workout said 45 miles." I don't know why, but I went ahead and started the 3rd loop. No particular reason.

Along the way, at Papa Bear, a runner stopped me. He had apparently gotten lost on the trails, and had gotten turned around. He hurt his knee, and his mother was waiting for him a few miles up the road. It was a good 4 miles for him to run, but he looked like he was in no shape to run. It was getting dark too. I told him that I would go ahead and find his mother and have her pick him up.

I went around for awhile, until I finally did find his mother. It all ended up well for him, and I did 60 miles.

What would have happened if I didn't do that 3rd loop? So I guess the point of the story is... Finish your workouts!

Wildflower Half-Ironman

April 7-9, the team headed out to San Antonio Lake to do the fabled Wildflower Long Course... which is a half-iron distance course (1.2 mile swim, 56 mile bike, 13.1 mile run).

We arrived in San Antonio Lake on Friday and were greeted with lots of rain and wind. It looked like an ominous sign for the following day's race. I on the other hand was optimistic that conditions were going to be rain-free (that and the weather forecast said no rain).

Saturday (race day) didn't start out as expected... actually quite unexpected. There was a thick layer of fog everywhere. With the limited visibility, we could not do the swim as planned. There simply were not enough water craft to monitor all the people in the water. The swim was shortened and we did laps for 30 minutes. I estimate that we did 1200-1600 yards total. I am assuming that I would have finished the swim portion in about 45 minutes but will call it 1 hour.





After a quick transition to the bike, we were off to tackle the fog once again and the "Nasty Grade." The first 30 minutes of the bike was fast, but it was hindered by the accumulation of condensate on my glasses. I would wipe it away every minute or so with my gloves. Slowly, the fog did burn off and we had sunlight!

The bike course consists of rolling hills and Nasty Grade. Nasty Grade is a 3 mile climb that rises 1000 ft. What's worse is that it comes at around mile 45. This is the part of the course where the most speed is lost. However, after having done the courses around the Bay Area, Nasty Grade didn't seem that nasty.

Now I had done this course before, but I felt much lighter, faster, and nimble on the bike. My average speed on the bike course was 16.23 mph with a finishing time of 3:45. The last time I did the course I finished in about 5 hours.

The run, which up until now had been my strongest event, was the most difficult. Due to nutrition problems on the bike, I was having pretty bad stomach cramps for the whole 13.1 miles. Add a really hilly trail run, and that equals a mediocre run day. I walked a bit, and ran where I could. If I pushed the run, I felt like I was on the edge of vomitting. I finished the run in 3 hours.

With the 1 hour assumed for the swim, I finished the course in 7:45. The last time I did the course, I finished in 10:15. That's a 2:30 improvement. To say that I am happy with the outcome would be a severe understatement. Just think about what might have happened if my nutrition wasn't out of whack.

Rommel's soapbox on dieting

A few people have asked me recently about my diet. I don't have a good name for it yet, but you can call it the IronMel diet for now. The following is a little something I wrote about a month ago. It was actually a personal entry, but I'll make it public now since people have asked (it isn't that personal :) Enjoy.
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...Ahem... allow me to stand on my soapbox for a moment...

So this journey started in October 2005. At the time, I was at 182 lb.

Today I'm at 163 lb. That's my high school wrestling weight (15 years ago).

That's a total of 52 lb loss since my first attempt at the IronMan distance back in 2004.

My relatives and friends keep asking me what I'm doing to lose so much weight.

"Are you doing the low-carb thing?"
"You stopped eating rice, right?"

No, no, no, no, NO!!!!

For starters, I'm Filipino. I love rice. Call it stereotypical, but for me, it's just plain true. I also like bread. Low-carb, shmo-carb, it's pretty much bull-ony to me. So what did I do? Quite simply, I redefined the word, "Diet."

Let's face it, we've all been on a diet at one point, right? It usually meant decreasing or elminating the intake of something that you like (sweets, carbs, meat, fat, etc.). Then it would be combined with some kind of drastic exercise plan, causing you to go from sedentary to marathon in 3 weeks. Sound familiar? It does to me, because I was there.

What happened? It was difficult to sustain, because there is no joy in it. So you went right back to the same foods that were bad (but now you eat more of it). You stop exercising, because (insert lame excuse here...such as too much work, fatigue, pain, people weren't meant to run, etc.).

Here's what a diet is to me. A diet is a way of eating that I'm willing to stick with for the REST OF MY LIFE! Simple. That means that I eat carbs, protein, fat, and fiber. I'm full all the time. I eat 5 to 7 times a day. I just don't stuff myself.

One other criteria that I have is that I opt for quality food. That means no partially hydrogenated oil, no high-fructose corn syrup. I tend to eat more natural food. I look at it this way... if I can't recreate it in my kitchen, then I won't eat it.

This is what my typical daily diet looks like.

• 5:00 am: Bowl of oatmeal (something high in fiber to keep me full. I tend to go with Irish, or Scottish Oats... I believe they are also call Steel Cut)
• 8:00 am: Some fruit and/or nuts (tend to be dried)
• 10:00 am: half a bagel or cliff bar. Sometimes a piece of chocolate (dark).
• 12:00 pm: Sandwich and soup.
• 3:00 pm: Fruit, candy, just something to wake up my brain
• 7:00 pm: Dinner. Half a plate of rice, 1/4 plate meat, 1/4 plate of vegetables
• 9:00 pm: Nachos (good food to watch the Sharks play)

There are variations, such as a Cliff bar instead of fruit and nuts... or juice... or a small oatmeal cookie... or...

I workout 3-6 days a week. Even if it just means walking for an hour. For me, it usually means running from building to building at work.

I welcome any comments on my thoughts here. I'm sure people will think that I'm full of it, and they are certainly welcome to their opinions. I just know what is working for me.

Here's to your health!

I'm getting off my soapbox now.

Reality Check... 4 months left to IronMan

I made the stark realization last night that there is only 4 months left before the IronMan. It just seemed to creep up on my so silently. I personally started training almost a year ago, while the team started training in October. Even with the headstart, I have a feeling that borders on excitement and vomitting... but then I remember why I'm doing this.

Why am I doing an IronMan?

• I am trying to raise awareness of leukemia, lymphoma, and other blood cancers. I know that me suffering through an endurance race has nothing to do with curing cancer directly, but the process itself is magic. When people ask me why I would even think travelling 140.6 miles on my own power, I am happy to tell them that I am raising money for the Leukemia and Lymphoma Society.
• There are people who would love to do what I'm doing, but by no choice of their own, they cannot. I have the choice, so I do.
• I DNF'ed in 2004 at Vineman (Did Not Finish). I was short about 8 miles. I want to finish.
• I want to be a good role model for my son.

Where am I now?

I started the 2004 IronMan season at 215 lb.

I started the 2006 IronMan season at 182 lb.

Now I am at 163 lb. That's my high school wrestling weight from 15 years ago.

I've dropped at least 6 inches off my waist.

I'm looking forward to a great race in Lake Placid.

Danville DOUBLE BRICK

The team did a double brick in Danville this past Sunday (2/19). What's a BRICK? I'm not really sure what it stands for, but I think it means Bike Run In Combo Kinda. Essentially it is workout in which you bike then run.

Now I know that it seems simplistic, but to those of you who have ever biked really hard, then decided to run right afterwards, then you'll know exactly what I mean. The muscles emphasized in each discipline are different. The bike uses more quads whereas the run uses more hamstring. They are two opposing muscle groups... which feels like your muscles are fighting each other.

The best way that I can describe the experience is that it feels like I'm holding in my pee.

We biked on trainers for about 80 minutes. That was followed by a 40 minute run. Then we got right back on our bikes for a 29 mile ride though rolling hills in Danville. Then we went for another 40 minute run.

It was an easy 4.5 hour day of training. Of course this is nothing compared to 17 hours at IronMan!

Be sure to donate! www.IronMel.com

The Louie Tri

Just wanted to share some pictures from the Louie Bonpua Memorial Triathlon. 

Train, sleep, work, repeat...

Been pretty busy. This past weekend was the first in about a month in which I did not have to go to work. On top of that, I got sick. It wasn't anything tragic, though I did lose my voice. It's a respiratory illness, so I have shyed away from my normal swim schedule of Monday, Wednesday, and Friday.

I did go to my swim workout the past Wednesday. While it wasn't a huge mistake, it might have been a bit premature. My form felt awkward. I also think that being out in the water aggrevated my cold.

I did a long run last weekend with the team up at Inspiration Point. It was a 8.5 mile rolling hill run. I finished it in 78 minutes.

And I'm tired...

Oh waah.... get me a waahmbulance.

In spite of the complaining, I am so glad to be here. Back in the winter of 2002, when I did my first event with TNT, Coach Al put it all in perspective. This is what he said (and I'm paraphrasing a bit):

"It's cold. It's rainy. It's windy. And it's 5 am. But remember this. You made the choice to come out today. There are others, who are not able to make that choice. People who are ill cannot make this choice. They would gladly switch places with you, if it only meant that they can feel the wind on their back, the rain on their faces, and to be a little cold. It would mean that they are alive."

I am thankful for this opportunity.

Train, sleep, work, repeat...

The Louie Bonpua Memorial Triathlon

This past Sunday was the 5th annual Louie Bonpua Memorial Triathlon at Treasure Island (near the Bay Bridge between Oakland and San Francisco). The triathlon is a day for the entire IronTeam to train, and more importantly, to remember why we do what we do as we celebrate the life of a true IronMan... Louie Bonpua.

Louie was an IronTeam participant. He finished IronMan Canada in 2001 with only 3.5 minutes left before the official cutoff. That fact makes him remarkable. But to those who know would say that him finishing was a miracle. Louie had leukemia.

He tried to remain upbeat in with his disease, but it eventually caught up to him. Shortly after IronMan Canada 2001, he set his sites on IronMan Canada 2002. He would never race again. In January 2002, his condition accelerated, and his end was near. His downturn happened 2 weeks before he was supposed to carry the Olympic Torch as the relay made its way through San Francisco.

Some would say that he willed himself to stay alive just so that he could be part of that Olympic moment. He also had some help from friends that "broke him out" of the hospital. He pulled up to the Golden Gate Bridge in an ambulance. His frail body seemed to have new life, though he must have been in tremendous pain. He carried the torch for 0.2 miles... on his own power.

After he passed the torch, he got back into the ambulance and made his way back to the hospital. Later that night, he would slip into a coma. He died 2 days later.

Louie lived like we should all hope to live our own lives; to the fullest. I have never personally met Louie, but I feel like he is there with me on the swim, the bike, the run. There are times when I feel like quitting, but I know that Louie wouldn't have... so I don't either.

If you would like to read Louie's personal story, in his own words, visit his website at www.shrimplouie.com.

Rain, Hail, Biking, Swimming

Today, the team met at Treasure Island for a nice morning open water swim. Then we spinned on our bikes for 1 hour followed by 30 minutes of riding followed by 30 minutes of spinning.

Did I mention that it was frickin' cold? It is a downright miserable day in the San Francisco Bay Area. We were poured on several times, and at one point, it was hailing. The swim was actually one of the warmest parts of the workout. I don't know how cold it was, but the weather forecaster said to expect upper 40's and 50's.

It wasn't too bad. I'd do it again!

Peace!
Rommel

Stress and scheduling

Okay, it's starting to get to me.

I love the workouts. I love to train. Similarly (but to a lesser a degree) I like to work. I just got a butt-load of work at my job. Don't get me wrong, the project is rewarding, but a bit overwhelming.

But then, that's life... it's like an IronMan. It isn't easy. Along the way, you will have challenges. How do you deal with them? There's a finish line out there. Are you willing to do what it takes to get there?

-"I did a marathon to take on something that was bigger than myself. In the end, it was never really big at all... I just always felt smaller than I really was"-- Rommel

Happy New Year!

It's been difficult to maintain the BLOG over the vacation, but rest assured, I've been training. I ran, swam, and biked over the holiday. I was also able to catch up on some much needed rest.

Just a few things I wanted to get out of my system... ahem...

Cal won the Las Vegas Bowl!!! GO BEARS!

also... GO SHARKS!!!

I recently made a challenge to my friends. 3 out of the past 4 years, I have run the Rock 'n' Roll Marathon in San Diego. I'm running this year, and I have invited my friends to come along. I thought it might be fun to hang out in San Diego together... why not throw in some mutual suffering and pain!

Some of them are in the same boat as a lot of people... they have never run a marathon. Surprisingly, it doesn't take as much prep time as one might imagine. In as little as 16 weeks (2-3 training sessions per week), you could be race ready to run 26.2 miles. You may not run every bit of it, but you can travel the entire 26.2 miles by foot.

My wife is a perfect example. When we trained for the Mardi Gras Half-marathon back in '02, she had not run more than 1 mile in her whole life. 3 months later, we are crossing the finish line in New Orleans... 13.1 miles. We did Rock 'n' Roll a few months later... 26.2 miles!

I have found some good training schedules at www.RunnersWorld.com. There are others on the internet, but I'm not sure what they are. Curious? Interested? Check it out. If you need some extra motivation, train with a team, such as www.teamintraining.com. You get fit, and raise money for a good cause.

Shameless plug... you could always donate money to my fundraising. See the link at the right, or go to www.IronMel.com.

My Shoulder and the Significance of "32"

This is a picture of us "Spinning" (that is biking in place) at Paradise Park.

I went swimming the next day after this picture was taken. I swam almost 2 miles. Didn't really think much of it until I started to feel a pain just to the right of my left shoulder blade. It didn't stop me from moving, but it did make me cringe everytime I put on my jacket.

I got a massage tonight, and the massage therapist was able to find the muscle knot right away. It was the area on my back that was the most tense. My shoulder is still sore, but it feels much much better!

I am 32 years old. When I was 14, I wore size 32 pants. I wore the same size pants all the way through my senior year in college (1994). That would be the last time I wore size 32 pants.

Now, 11 years later, and about 45 lb lighter, it is time to start wearing size 32. Yesterday I bought my first pair of size 32 pants in 11 years! How cool is that! 

Our Honorees... the real heros

These are the honorees of the 2006 IronTeam. They are comprised of survivors as well as patients of Leukemia, Lymphoma, and other blood cancers.

The taller lady (just above the heart in the sign) is actually going to do the IronMan. The little girl at the bottom is only 10-years old... she is still undergoing Leukemia treatment. 

Yet another Practice Tri

We did another practice tri this weekend... this time it was at Paradise Cove in Tiburon. It concerned me that we were swimming in a place called, "Tiburon" (which is Spanish for "Shark").

We swam about 1000 yards in the bay (about 55 degrees). Then we spun on our bikes (attached to trainers) for about 45 minutes. Then we followed it up with a 30 minute run.

The above picture is actually from the practice triathlon the previous week at Treasure Island... but you get the idea.

I'm feeling much better about the swim. Yeah, it's cold. And yeah, my face gets numb... but the comfort level in terms of ability is way up from last year. I also think I'm getting faster!

Lake Placid... LOOK OUT!

This is a picture of me getting out of the water. See... I'm still alive

Practice Sprint Tri at Treasure Island

 


On Sunday Dec. 4, 2006, the IronTeam did a practice sprint tri at Treasure Island in San Francisco. It consisted of a 950 yd swim, 12 mile bike, and a 3 mile run.

The water was cold! My face was numb! I couldn't wait to get out of the water. I think they said it was about 55 deg. F.

The rest of the day was pleasant. I was able to finish in just under 2 hours.

See folks! This is what I go through! Please be sure to donate. www.IronMel.com 

My Son Jesse

This is my son, Jesse, at age 1. He looks like a future ironman (or hockey player). Just don't take his bear!  

Run to CostCo

I had a cool little workout yesterday. Here's the low down... down low.

We had ordered a bunch of picture greeting cards online at CostCo. Vickee asked me where I wanted to pick them up, so I told her at the South San Francisco CostCo.

The South San Francisco CostCo is on El Camino across the street from the BART station. I thought I could run from work to CostCo and get in a good workout. It's only 4.5 miles away.

So it's raining. I'm going over a few really good steep hills. I'm looking strong. I see CostCo in the distance. I'm a stud!

Run into CostCo. Give them my name.

What do you mean you don't have my order?!?!?!?

No I didn't know that there are two CostCos in the South San Francisco.

So my order was at the CostCo on So. Airport Blvd. Which happened to be 2 miles closer to me than the CostCo that I ran to.

The run was fun though. I actually wasn't mad. It was funny. And I'm a stud!

and I'm back!

Shadow Cliffs. Looking cool. Ready to get cold!

I haven't wrote much here in the past two weeks. There has been a lot of ups, a lot of downs, a lot of what-have-yous.

Vickee's grandmother has been in and out of the hospital for various ailments ranging from low blood sodium to a broken ankle. We hope that she'll come home this weekend. She will miss Thanksgiving.

We have some relatives that just came over from the Philippines. They are adjusting well, though they said that I drove to fast from the airport... I was obeying the speed limit.

As for my training, I'll get you caught up.

We did an open water swim (about 1 mile) at Shadow Cliffs in Pleasanton. It was chilly, but not the coldest I have ever encountered. There was the constant fear of "Swimmer's Itch" (as posted on flyers at the park). Apparently there are these snails whose larvae are microscopic. They tend to attach and burrow into your skin. They are harmless, but what a thought, eh? To avoid it... other than not swimming there... is to towel off well after rinsing yourself with copius amounts of water.

I did a track workout recently where we did 16 minutes at 10K pace with a 20 second pick-up at sprint pace followed by a 2 minute cool down. We did that 3 times. The goal for the season is to have a foot fall turnover of 90 or better (that is one foot hitting the ground 90 times per minute, or 180 steps per minute). I was happy to hear from Coach Alex that he clocked me at around 85. I think I am pushing 6-7 miles per hour.

I also got videotaped swimming. The last time I was videotaped, my butt dragged through the water, I had no streamline... in short, I was slow. Fast forward 2 years and Coach Wayne said that I looked great. I do have the tendency to cross my arms, and my body roll is best when I breathe. So I will work on that.

I've raised $500 for the Leukemia Society. Make sure to donate if you get a chance. Anything you can contribute.

Well, that's it for now. I hope to be back on this blog thing regularly, so check back. Have a great holiday! GOBBLE GOBBLE!

Swim and furniture lifting program part II

My swim on Wednesday night went well. I stopped sinking. I've concentrated more on streamlining in the water, i.e. keeping my body as long as possible. What was happening was that I was rolling over onto my back while swimming. This imbalance was causing me to sink.

Tomorrow, I'm moving furniture to Sacramento for my wife's aunt. The moving crew is essentially me and Vickee, my wife. I'll get to flex those big ol' guns again.

By the way, this move was supposed to happen last Saturday, but good ol' U-haul messed up. I went to go pick up my truck in San Leandro. The guy that handles all truck rentals wasn't there. On top of that, he wasn't coming in until Monday! I had a reservation... I suspect they just lost another customer in me. Tomorrow I'm using Budget truck rentals.