On top of traveling for the race, we made this trip a family vacation to Disney World. We flew out Wednesday, spent Thursday-Saturday at Epcot, Magic Kingdom and Animal Kindgom and then I raced Sunday.

Exhausting right?

Packing for the trip was stressful just because of the amount of stuff needed for four people in addition to all my race gear.

This time I decided to ship my bike with TriBike Transport instead of dragging it through the airport. It was a fantastic decision! They partner with the Trek Store in Highland Park, so I dropped the bike off there and TriBike Transport drives it to the race site fully assembled and then they bring it back to Highland Park afterwards… AWESOME! The pick up & drop off at the race site was also super easy. I met Mark who stared the company, he was a really nice guy and explained how the whole operation works. I would totally do it again when traveling to a race.

On race day I woke up at 3:45, ate and was on the road by 4am. Transition was already buzzing when I got there at 4:30. I lugged in my gear and strolled past Lance as I located my spot WAY in the back.

While setting up my area, I realized I left my bento box, spare tubes and CO2 back in Chicago… Not cool. I figured I would just cram all my nutrition in my suit and really hope I didn’t flat out.

I was ready and at the swim start to watch the pros go off at 6:30, then I mulled around a bit warming up and stressing about swimming without a wetsuit. It was my 1st race without one.

At 7:35 I was I the water waiting for the horn to go off. I didn’t feel as nervous as I thought I would. At 7:40 we were off! The water was a balmy 82 degrees and relatively clear. The swim course was a single loop ‘M’ shape which threw me off a bit. I felt great swimming! At no point did I feel tired. Even after catching an elbow to the head and getting kicked in the ribs my swim felt strong.

I was surprised at how long it took me though. At Mooseman last year the swim seemed to take hours, this race seemed FAST but the two times were pretty close.

T1 was long, weaving through the zig-zag transition area didn’t help though. But now it was time to bike! I was pumped to take my new Felt DA4 out to race for the first time!

My race plan called for me to average 18mph on the course and for a while I thought I was going to destroy that goal. I kept checking my Garmin and seeing 18 and at one point 19.5mph averages!

The bike was a single loop course, which always makes me happy. There was a fair amount of shade early on too, which helped as the temps reached 90+.

There were two big buzz kills on the bike ride. One was the local resident who decided the closed roads didn’t apply to him and he snuck his Subaru in with a pack of riders. Me and one other guy decided we’d try and pull off him for a while, but it didn’t work out cause he was going too slow. Finally an officer removed the car from the course and we were racing again… I bet Lance didn’t have to deal with that crap!

The other killer was that I dropped my last full water bottle with about 15 miles left to ride, and I had already passed the last aid station. I didn’t realize the bottle was gone until I went to grab it… Ooops. Other than that my nutrition had been on point.

On to the run… Sort of.

I was a little dehydrated as I rolled into T2. After slugging some HOT Gatorade and refilling my trisuit with ShotBloks and Clif Shots, I trotted out on to the run course.

I always blow it on the run. I feel good coming out of transition, start too strong and fall apart midway through. This was not the case this time.

I was hot and tired. This run wasn’t flat like the bike course either. The 3 loops kicked off with a nasty hill in the first 1.5 miles which I walked. The whole course was on asphalt and there was no shade. I was roasting. I followed my race plan and Coach Jen’s advice to stay wet. Eventually I started to come around and was able to jog around mile 3. My run was more of a run walk combo. I’d jog in between aid stations and walk through them to drink, eat and water down. The residents of the neighborhoods we ran through were also out hosing runners down.

About midway through the 2nd loop I knew my sub 7:00 goal was going to be a stretch. The heat was getting to me & I couldn’t keep a fast enough pace. Another runner said “we have an hour and a half to finish the next loop and a half!”

Not if I want to finish in 7:00 i said.

“Throw out your time goal now, I did” he said.

Sorry buddy. I’m not quite giving up yet. I took one last Espresso Clif Shot and grinded away the last 6 miles. I still had to run and walk, but my run was a little faster. My new goal became 7:20, any longer and I would consider this race a failure.

As the 3rd loop started I was pushing hard, wearing more water than I drank just to keep cool. Finally I got close enough to hear the finish line. Now it was time to use the last of the energy. My race plan said “last 5k run until my heart explodes”. Speed-wise I wasn’t running that fast, but the effort I had to put out felt that hard.

The finish chute was in sight, I could see the clock too and it was 7:15. I kicked all the way down to a 43 minute PR! 7:16:21.

I was hot and beat. I didn’t make my Sub 7 hour time I had hoped for, but I’m confident I could have.

Next up is the Lake in the Hills Triathlon on June 10th and Bigfoot Triathlon on June 24th. Some nice short courses before Racine 70.3 in July.

I mapped a killer route from my house north to the Wisconsin border & back. It’s part of a 112 mile route I want to ride later this season.

There were problems with my ride from the beginning, like not sleeping because of being up with a sick kid all night. But I still got on the my Felt DA4 as planned at 6am, just as the sun was starting to come up. It was really cold… like 32 degrees cold. I was layered up & ready to ride!

The wind from riding was cutting right through me.

About 10 miles in POP! … front tire blew. I made a quick change, or as quick as I could… My fingers were numb. Once I was back on the road I was trying to think about ANYTHING other than how cold I was… After about 5 more miles I got another distraction… POP! Front tire again. I used my last spare to fix it and started on my way… I was only 50 minutes in!

As I rode and froze, I started thinking what would happen if I blew a 3rd tube? I was on farm roads riding by myself. I’d be stranded. Thats when I made the executive decision to head back home.

I was pissed. Ok well not THAT pissed, It was freezing. I figured I could ride the trainer inside for the remaining 2 hours.

So just when I figured it couldn’t get ant worse, the bike began to feel mushy… there was a slow leak in the rear. Luckily there was enough CO2 left in the pump to get me home. Well there went my trainer ride.

I was really excited to do that ride, I’m going to have to give that route a try again next Saturday!

I mounted my Contour HD camera on my bike to shoot a video of the ride. Take a look!

SIDE NOTE: Later that afternoon I was telling a friend about how horrible the ride was & that I couldn’t even finish on the trainer cause of the rear tube leak. Then he made me feel like an idiot by saying

“Don’t you have a 2nd Felt tri bike and your Madone? Why didn’t you use one of those on the trainer?”

Because I’m and idiot and it didn’t dawn on me.

I like running it because each year I PR which makes me feel good about the training I’ve done in the off season. I finished the 2011 Shamrock Shuffle in 46:56. It was my biggest PR, 4 minutes faster than 2010! FOUR MINUTES!!

This Shuffle I of course set a big goal for myself. I wanted to hit 40 minutes.

I felt off from the second I started yesterday. My legs didn’t seem to want to move, my knees felt soft and I just couldn’t seem to shift myself into high gear.

The weather was perfect, I was hydrated, ate well and did my warm-up as prescribed by Coach Jen. So There should have been no excuses as to why I wasn’t going faster.

I hit the first mile in 8:49, it wasn’t on target but in the back of my mind I thought MAYBE I could speed up and get close to 40mins.

At the 5K marker I was at 28:12… there goes my goal. It was then I remembered Jen’s note in Training Peaks… “Suffer like a pig!”

I wasn’t sure I could PR at all at this point. Still feeling subpar, I tried to pick up the pace as best as I could. After turning the corner on to Michigan Ave I was fighting to keep a 9 minute or better pace. Finally turning on to Roosevelt, up that stupid hill and on to Columbus I was as “suffering pig-like” as I could be.

I PR’d by 1:04.

I was really disappointed. The whole race felt like a failure and immediately got me wondering how Florida 70.3 was going to go if I couldn’t destroy an 8K?!?!

I’m still confident I can PR at the 70.3 distance. Florida is flat unlike the Mooseman 70.3 couse I raced last year!

With 55 days until race day, its just time to focus and train HARDER! So if you’ll excuse me, I need to get on my bike!

Bunny Rock 5K and Egg Hunt, Chicago – April 7th
This race is sure to bring lots of excitement and entertainment with Chicago’s ownthroughout the course, the amazing amenities, and an overall fun, spring-filled 3.1 mile race!

Bunny Dash 5K, Palatine – April 14th
As competitors race through the course, various activities are available for families and kids of all ages. From an Egg Hunt with over 3,000 eggs to a Live Petting Zoo to the Easter Bunny, this event is full of delight and excitement that will definitely leave you wanting more.

Race to Wrigley, Chicago - April 14th
Chicago Cubs Charities’ 7th Annual Race to Wrigley 5k Run, which starts and finishes at legendary Wrigley Field, helps kick off the baseball season and runners and sponsors can show their support for a good cause. This year, personal fundraising proceeds will benefit Children’s Memorial Hospital-after you sign up for the race, thenregister as a fundraiser and make every step count.

Arbor Day 10K, Lisle – April 22nd
Celebrate the return of spring by participating in the Arboretum’s second annual 10K run.

Spring Fling 5K, Chicago – April 29th
The 3rd Annual Bonnie J. Addario Lung Cancer Foundation Chicago 5k Walk/Run to raise awareness and funding for Lung Cancer research will be held on Sunday April 29th, 2012.

Southwest Half Marathon, Palos Heights – May 6th
a part of the First Midwest Bank Southwest Half Marathon and enjoy one of the Midwest’s finest events of its kind. From world class runners to physically challenged athletes who will compete in the Walk, Run or Roll competition, the Southwest Half Marathon offers an extremely fast, flat course with chip timing, 5-year age group awards, $10,000 in cash prizes and commemorative medals for all finishers.

Got 2 Run… For Education, Arlington Heights – May 19th
Everyone gets an Awesome technical T-Shirt, even youth sizes. All students get a backpack tag/zipper pull with the Got2Run 2.62 logo. Everyone gets a 2.62 bumper sticker to show off, just like the marathoners do with their 26.2 stickers!

Stepping up to wellness, Libertyville – May 20th
On Sunday, May 20, please join the Cancer Wellness Center of Northbrook, IL for their 5th AnnualRun/Walk. The event supports the Center and their Wellness Programs, which focuses on nutrition, exercise, spirituality, mediation and support groups. In 2008, the 10K Run, 5K Run/Walk and the Marcia Slotky Family Walk attracted over 1300 runners and walkers and raised an amazing $155,000.00. This year’s event — to be held at Independence Grove in Libertyville- promises to be bigger and better.

Pathways 8th Annual 5K, Glenview – June 2nd
Pathways  is a state of the art, not-for-profit, outpatient pediatric therapy center located in Glenview, IL. The Center provides occupational therapy, physical therapy andspeech/language/feeding therapy for children with developmental delays, autism, sensory integration disorders, cerebral palsy, Down syndrome, spina bifida, and other neurological and orthopedic conditions.

Beloit Half Marathon & 5K, Beloit – July 21st
Finish behind homeplate of the Beloit Snappers Stadium. Free Miller64 Beer Over 21. Awesome Tech TShirt. Outstanding Finisher Medal.

Run from the cops 5K, Vernon Hills – July 22nd
The Jailbreak is back! Join us Sunday July 22nd, 2012 at 8:00 AM. Officers line up at the back of the starting gate and  “chase” participants through the course.  As our event has grown officers from surrounding communities have also joined the cause.

Champions 5K & 10K, Chicago – August 11th
All 10K & 5K participants will receive a customized Dri Fit T-Shirt (Men’s and Women’s Sizes), Customized Race Mug and Goody Bag. The event ends with a ”Breakfast of Champions” breakfast of eggs, meat and BEER for all of our “Champions”, post-race ceremony, prizes, medals, and much more!

Wausau Marathon & Half Marathon, Wausau WI – August 25th
Finish in Downtown Wausau. Free Miller64 Beer Over 21. Awesome Tech TShirt. Outstanding Finisher Medal. Saturday Evening Free Post Race Concert for Participants starting  at 5PM. Live Bands throughout the course

There are a lot more races that allow jogging strollers, you can look them up at CaraRuns.org.

It’s always fun to run with your family and as parents who run we always appreciate events that accommodate strollers, but it’s important to remember a few things when participating.

1) Start at the back of the pack.
2) Go slow, don’t plan on setting a PR if you’re pushing a stroller.
3) Keep some distance from the runners in front of you.
4) Don’t stop on the course. if you have to stop pull as far off the the side as you can.

If you know of any other good stoller friendly races, tell me about them in the comments section!

I went out to watch Beef run the Marathon that year and saw how excited all the finishers were, it was amazing.

A few weeks later Beef and I were sitting in my condo, watching the bear and drinking some Abita when he said “You should run the Marathon with me next year.”

I said “OK” and started training for the 2010 Chicago Marathon.

I was one of the most fun run’s I ever had, and it got me hooked on endurance sports. The next year I did an Ironman 70.3, then the 2o11 Chicago Marathon and for 2012 I’m doing TWO 70.3′s and I’m registered for Ironman Wisconsin. It’s my first attempt at the full Iron distance.

One of my prep races will be the Bigfoot Triathlon in Lake Geneva on June 24th. I sent Beef a Facebook message today saying he should do it with me.

Let’s just say he didn’t jump at the idea. But he didn’t say no.

I know that he IS interested in doing a Tri. He bought a bike last year, he already has running experience, and I know he can swim at least a little (we used to be Lifeguards together).

So I’m going for the peer pressure approach. I would probably never be doing this if I didn’t run with Beef. Help me get Beef to race the Bigfoot Triathlon this year!

Leave a comment below and let’s get this guy racing!

I haven’t been the best trainee lately. I work with a fantastic coach, who is dedicated to helping me achieve the lofty goals I have set for this season. But part of working WITH a coach is keeping her (or him) informed on how each workout is going. That’s where I have been slacking. So I asked my coach Jen Harrison to contribute today and talk about why an athlete’s feedback is important.

As a coach, I rely heavily on my athletes daily updates on Training Peaks to keep track of each athlete’s progress.  When I plan the athlete’s week, I refer back to a few things:

1.) Their goals
2.)  Their Annual Training Plan – Macro Picture
3.) Previous workout feedback and subjective and objective feedback

First, if an athlete tells me he/she wants to do X at a race and they are sleeping in every day, blowing off X % of their workouts…then all I say to them is, “You have to help me in the process….you need to own your end of this deal.”  I can only do so much.  I can write awesome workouts, but if the athletes chooses to not do the workouts…well…then their goals must be adapted.  Unfortunately, most athletes do not adapt their goals and therefore have unrealistic views of what is reasonable.  My job is to keep this in balance as much as possible.

Second, there is always a bigger picture to the athlete’s training.  If the athlete is missing A, B and C workouts every week OR not filling out their log – then when it comes to me sitting down and planning the micro workouts (weekly workout/daily workouts) then this athlete keeps getting behind OR shows limited progress because they choose not to updated their log AND/OR they miss so many workouts, all we are doing is catching up all the time.  Again, not very productive.

Third, and honestly, the most challenging for me daily as a coach…I rely heavily on what the athlete tells me.  IF the athlete chooses to NOT update their log in Training Peaks AND chooses to not download their Garmin and files so I can analyze their data…that is a choice they are making in stunting their progress.  I can only do so much from my end. I ask (many times usually PER week) for updates from my athletes..and honestly, it is not hard to fill out Training Peaks….but some do not….for whatever reason it still is mind blowing to me…but without objective feedback (data, etc) and /or subjective feedback, for me to progress the athlete or even make the athlete faster, better is surely a challenge.  And, bluntly, it is frustrating to me as a coach..here I have this great athlete, paying me for my services, but I cannot truly do my job.

The best athletes are these:

They enter their daily workouts in TP every day or every few days.  If they have questions on any workouts, they email me asap. If the athlete is sick or needs to move workouts around, they email me.  This athlete downloads all their key bike and run workouts and gives me updates on their subjective feedback.  For example:  “I had a great run today because I ate a powerbar 1 hour before my run and it fueled me perfectly for this run.”  This is great subjective feedback…we are talking about HOW the athlete felt AND what they ate (nutrition is key) for their workout.  ALL of this coupled with interaction and data allows me to be able to progress them each week and each cycle!

So it’s time for me to refocus and make sure I update Jen EVERYDAY, that includes updating my Garmin data. Thanks to Jen for contributing today, though she’ll probably regret it when my emails are cluttering her inbox! . You can find out more about Jennifer Harrison Triathlon Coaching on her website.

All winter we’ve been running indoors an out building a base to kick off the season. How are your running shoes holding up? I know I could probably use a new pair. If you’re not sure what to look for when determining if your shoes should be retired, LAVA Magazine made this video to help you out!

If it is time to replace your kicks, I HIGHLY recommend getting properly fitted at your local running store.

Part of me wants to believe that everything he has accomplished as an athlete came from nothing but hard work and dedication to his sport.

Then there’s the other part of me that thinks there has to be some truth to all the allegations, witness accounts and stories of doping in the media.

After the case against The Texan was dropped last month, I knew it was only a matter of time before we heard it all again.

After is 2nd place finish at Ironman Panama 70.3 Mellow Johnny “legitimately” secured himself a spot on the pro start-line for Kona this year. But in classic Lance Armstrong fashion this spot doesn’t come without controversy.

A few days ago Lance posted this Tweet

He sounded a little annoyed right? Well Big Tex, you’re not retired anymore. You just placed 2nd in your very first race in your return to triathlon which earned you one of the very coveted spots in the biggest race that sport has.

So yeah, you’re probably gonna get tested.

He later tweeted again and this time didn’t sound like such a child complaining that he had to get up early.

At first I thought he was just being a prima donna, then with the 2nd tweet he was trying to save face.

Then I read this article about how how The Boss DIDN’T get tested by the WTC in Panama.

Wait… WHAT?!?! I’m I being Punked?

“It is detrimental to us all. It is totally absurd. We are making a huge effort, we have a fantastic image, and now what? It’s terrible,” ITU president Marisol Casado told dpa in a telephone interview.”

Yeah, kinda shady. Why wouldn’t he be tested?

Here’s my guess. Lance racing in IM events financially benefits two groups, the first is obviously WTC. When lance took 2nd in Panama, it got more media attention then I’ve ever seen Ironman get. How many REAL headlines did you see about Bevan Docherty winning the race? Poor guy got second billing. Plus after Lance’s win 2nd place finish, a press release came out saying that with his qualifying entry to Kona, that NBC and WTC were talking about airing the even live for the first time.

Cha Ching. So if WTC was skeptical that Lance may not be clean, they may have intentionally delayed his test.

The 2nd benefactor is Lance and his LiveSTRONG foundation. LiveSTRONG is also in a gray area, especially after the article in

Outside Magazine in January. If you haven’t read it, I highly suggest you do.

“he’s never been shy about monetizing this appeal for personal gain.”

Between his $200,000 speaking fee and endorsements like Oakley and Michelob Ultra, Lance needs a clean image in order to keep the vault on the ranch full (I don’t really know if there is a vault).

So IF Lance wouldn’t have tested clean in Panama on February 12th, then delaying and doing a “random” test on February 29 would give him enough time to clean up.

So what’s the answer for Lance when it comes to squashing all the doping rumors? He could make a public spectacle each time he’s tested. He could do like Chrissie Wellington and post his test results online.

But what’s more likely is that Lance Armstrong will continue to what he’s done for years, fly almost under the radar until someone else comes out of the shadows to rat on him or until another event like this happens where for an unknown reason his testing was skipped, delayed or lost.

As for WTC, they have a brand to protect and need to decide how big of a liability Lance could be to it. When he races Kona with all his hype and later tests positive, it’ll be World Triathlon Corp, not just Lance that will have major image issues to deal with.

Team Challenge is the Crohn’s & Colitis Foundation’s endurance training and fundraising program. Through Team Challenge, you can run or walk 13.1 miles or train for a triathlon or cycling event while helping to find a cure for Crohn’s disease and ulcerative colitis, two chronic and often debilitating digestive diseases that impact 1.4 million Americans.

Next week, informational meetings kick off to talk about training in chicago to run the Wine Country Half Marathon on July 15th! Grouptraining begins at the end of March and will take place on the Lakefront Path and in the Chicago area suburbs. Under the guidance of two experienced coaches, participants will have fun while training for the beautiful race in Napa Valley!

The group will be trained by professional coaches for 16-weeks in Chicago while they raise funds for the 1.4 million Americans battling Crohn’s disease and ulcerative colitis, chronic and often debilitating digestive diseases. Monies that the team raised will help go toward research, education and support services through the Crohn’s & Colitis Foundation. The group will get the ultimate tour of Napa Valley with Team Challenge.

Runners and walkers from across the country will start amongst the vineyards in Napa on their way to the finish in front of City Hall in downtown Sonoma. The course runs through the scenic Carneros wine region from Napa to Sonoma culminating at the post-race Wine & Music Festival in this world-class destination event.

Hear more about how you can make a change, help find cures, and run or walk 13.1 miles. Visit www.ccteamchallenge.org today or contact Lauren Kaminsky at lkaminsky@ccfa.org.

The following information meetings will take place across Chicagoland in March:

6:00PM Wednesday, March 7, 2012-Naperville Running Company

34 W Jefferson Avenue, Naperville, IL 60540

10:00AM Saturday, March 10, 2012-Whole Foods-Lincoln Park

1550 N. Kingsbury St, Chicago, IL, 60642

6:30PM Tuesday, March 13, 2012-Fleet Feet-Lincoln Square

4762 North Lincoln Avenue, Chicago, IL 60625

6:30PM Wednesday, March 14, 2012-REI-Schaumburg

1209 East Golf Road, Schaumburg, IL 60173

6:00PM Wednesday, March 21, 2012-REI-Lincoln Park

1466 North Halsted Street, Chicago, IL, 60642

Here’s where honest Phil comes out… My initial thought it was a stupid invention and didn’t ever write anything about it.

So back to this event. The team at Nike went above and beyond to make sure everyone attending REALLY got a chance to see what the FuelBand could do.

“If you have a body, you are an athlete” – Bill Bowerman

That quote really defines what the fuel band is about. Being a triathlete, I didn’t immediately see it’s value. When you look at products like the Nike+ Sportband or Nike+ for iPhone, they only track activities during your run. But what about all the hours I spend chasing my son around? or the energy you use on a day at the beach, going out dancing or doing ANYTHING! Shouldn’t that count?

That’s what the FuelBand is about, everything counts.

Not bad right? (Nike feel free to call me to join your production team, just click on the contact link.)

So Nike REALLY wanted us to see what counted, so we put on some FuelBands, loaded up in a few SUV’s, drove to Soldier Field, let out at the tunnel to the field and greeted by “Staley”. Everyone was then brought in the vistors locker room and given a rundown of what was going to happen, including some running, passing and kicking drills (coached by Robbie Gould of course) all with a goal of boosting our NikeFuel number.

Click to view slideshow.

We ran out of the tunnel lead by the 4th Phase Flag crew to our names being announced over the PA. It was a blast.

And incase you’re wondering I went 1 for 2 catching passes and 0 for 1 kicking field goals, even with Robbie’s tips.

After all the drills my NikeFuel went from 0 to 720, not bad.

As if a football mini workout wasn’t enough we went back to the event space, learned how to sync the FuelBands to your iPhone (a Droid app is coming this summer) and then were shown some serious dance moves to get some more Fuel points (I didn’t get many more because I didn’t dance).

After playing with the FuelBand over the course of a few hours, I can totally see how it can become addictive. There is a social aspect to the FuelBand as well. Just like with Nike+, you can challenge your friends and compete to get the most fuel points, streaks and badges. Then you can post this info on Facebook and Twitter. I would compare it to an app like FourSquare, the goal is to get as many points as possible and let everyone know it.

So I have to eat my words, the FuelBand is far from a stupid invention. If you’re a runner, dancer, basketball player, triathlete or anything else the FuelBand would be a fun addition to your workout. Whether it’s a hard training day where you can try and smash your daily Fuel goal or a rest day but you’re still up and about, you can Make It Count.

To get notified when the Nike+ FuelBand is available, click here.