My Quest to become an IRONMAN

I AM IRONMAN

2010-11-30T15:40:00.000-08:00

We did it - Finally after all the training, the logging of miles, the sleep deprived nights, and the upsetting of every ones schedule at least multiple times to train -- It is DONE -- Mike Riley did call my name and said "Gabe Phillips, You are an IRONMAN -- YEAH !!!!" --- And to boot I finished not only under my goal time of 12:45:00 but I even beat my stretch goal of 12:05:00 -- with my first full IRONMAN under my belt @ an awesome 11:58:54 official time......Glen also finished and beat his goal time of 12:45:00 as well with a 12:15:30........

My Swim split time was a super fast 1:04:56 on the heels of the pros (starting 10 min ahead) -- and followed up by a windswept (30+mph winds) performance on the bike of 5:46:30 and a final marathon time of 4:53:58.....It was a well executed perfect performance and I am grateful to God for the health, safety, and provision of our success that day.....What's next? --- Well Las Palomas again in the spring for the MANS weekend away in Mexico followed up by a Half Iron somewhere and maybe another sprint or Olympic distance --- eyes are set for my next full IM in Coeur D'Alene in 2012 with the possibility of a lottery spot for the World Championships in Kona, Hawaii that same year.....

Thanks for all your support -- On to the next race --- Keep swimming, biking, and running faster and faster....

Gabe

T-Minus 5 days and counting.....

2010-11-15T13:19:00.000-08:00

It's hard to believe the last 75 days have gone by so fast....before we know it we are in the last taper week and low volumes abound.....rest is underway and the mental prep has begun. Nerves, fears, and other thoughts like flats/ hydration / transiiton etc are going through our brains...at least mine.

Please pray we finish this race without injury and that we glorify God through this experience. Our goals have not changed although we go back and forth about times / paces / HR efforts / etc....It is on....IMAZ here we come...Thanks for all who are volunteering at run Aid Station #2 and all other stations at the race to help us achiever our goal.

Blessings,

Gabe

ITS ON --- LIKE DONKEY KONG - 82 days remaining

2010-08-30T13:06:00.000-07:00

OK -- So we are officially publishing the goals for both of us for IronMan Arizona 2010 - November 21, 2010 (regardless of swim venue)........Here they are:

SET 1 - REALISTIC GOALS

                         GABE                            GLEN
Swim -              1:20                               1:35
T1 -                   0:10                               0:10
Sub T -              1:30                               1:45

Bike -                6:00                               6:15
T2 -                   0:15                               0:15
Sub T2 -            6:15                               6:30

Run -                 5:00                               4:30

TOTAL -          12:45                             12:45

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SET 2 - STRETCH GOAL

                         GABE                           GLEN
Swim -              1:10                               1:20
T1 -                  0:10                               0:10
Sub T -             1:20                               1:30

Bike -               5:45                               6::00
T2 -                  0:15                               0:15
Sub T2 -           6:00                               6:15

Run -                4:45                               4:00

TOTAL            12:05                             11:45

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SET 3 - BAIL OUT GOAL (IF EVERYTHING JUST FALLS APART)

                      GABE                              GLEN
Swim -           1:40                                   1:50
T1 -                0:10                                  0:10
Sub T -          1:50                                   2:00

Bike -            6:45                                   6:45
T2 -               0:15                                   0:15
Sub T2 -        7:00                                   7:00

Run -             6:00                                   5:45

TOTAL:        14:50                                 14:45

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IMAZ PUBLIC GOALS - GABE PHILLIPS

2010-08-03T14:22:00.000-07:00

OK -- Here they are for all to see so its real and expectations are now set in stone....

3 Goals (Realistic- if things stick pretty much like training / Stretch - if everything goes really well / Bail Out -- if things go really bad).

REALISTIC GOAL:

Swim: 1:30 w/ T1

Bike: 6:15 w/ T2

Run: 5:00

Total Realistic: 12:45 for my First IronMan

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STRETCH GOAL:

Swim: 1:20 w/ T1

Bike: 6:00 w/ T2

Run: 4:45

Total STRETCH: 12:05

***********************************************************************************

BAIL OUT GOAL:

Swim: 1:50 w/ T1

Bike: 7:00 w/ T2

Run: 6:00

Total Bail Out: 14:50

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Week 22 Base 3 - Day 2

2010-08-03T14:15:00.000-07:00

Well I've stopped apologizing for not posting as it is too difficult for me to keep up on work, school, training, and family life to post everyday....but I'm still going to try....

Today was cruise intervals @ 5:15am --- A 20 min Level 1 warm up, followed by 4 X 10 min Level 4-5a pushes followed by 11 min level 2 and 10 min level 1 cool down for a total of 1:30 total time and approx 28-30 miles. Today was back in the saddle again (the new saddle by ISM is the best thing ever)....the Ride on Saturday of 85 miles was smooth sailing except for the moisture in the saddle (as it was rainy and wet all day).

I am having difficulty getting to and staying at level 4 - 4.2 on these cruise intervals as I am really close to the end of the gears and don't have anymore to give to crank out a higher HR, maybe I will try using those last 2 gears and crank as hard as I can. I headed out down Lindsay to the middle of German and Queen creek back up to Pecos and out to Higley. then South to Riggs and then a u-turn back up to Higley back to Gilbert road and then up to Chandler to Val Vista, then basically back home....It was a good ride although my nutrition the past 2 days has been less than stellar and I can feel it. the Alkaline water is really helping I believe and I need to get ore from Joseph tonight.

Wed is Swim/Run -- Run @ 5:10am w/ Glen @ Lifetime in Gilbert for 1:02 (Fartlek Thresholds) 5 x 5min efforts at 4-5a with 3 min cool downs at level 2. Then 2300 meters in the pool w/ 800 easy, 4x50 drills, then the killer 12 x 100 meters @ level 4-5a with 20 sec rests....KILLER DAY !!!!

Thursday is back to Las Sendas for the hills 1:24 6x this week solo as Glen is heading to Pine top for the weekend...

Friday is 1:15 run level 2-3 flat to rolling

Saturday is 5:00 in the saddle -- I am expecting 90+ miles -- anyone want to join me?

Sunday is long run but only 1:15 again level 2

More to come -- And I will post right after this the IMAZ Goals for Me...Glen to follow

Happy training !!!!!!!!!!!!!

Week 13 - Day 2 (Hill Repeats @ Las Sendas) Base 2 Training

2010-06-01T08:07:00.000-07:00

Ok -- Back to the Blog -- its been a week and a half as last week we had a rest week (so not much exciting to blog about during a rest week...but this week it is back to the grind....Yesterday (Memorial day) we swam 2500 meters and did drills along the way...then enjoyed the rest of the day with our respective families....Today it was back to Las Sendas (our one and only favorite hill spot @ 5:10am) for 23.6 miles of hill fun... The picture above is from the stoplight at Power & Las Sendas looking up towards the hill into Las Sendas where we ride and then the below picture is Glen on our way down after finishing our 6 hill repeats in the large chain ring up the hill...

Was tougher today as we are coming off a rest week, but not terrible....tomorrow is Swim and Run (which I am skipping as I have my bike Lactate Threshold test to do @ Camelback coaching tomorrow) and then back to Las Senday Thurs and then run again on Friday (When I will be doing my Run Lactate test) and then the big ride and run on Sat & Sun.....Glen is on the countdown 11 days til Hawaii for a week with the family and I am on the countdown for vacation with Cheryl and The Runyons to the Bahamas in t-Minus 22 days......

Have a great week -- more tomorrow after the Lactate test....

Keep on training.......

Gabe

Week 10: Base 2: Day 2 - Hill Repeats

2010-05-11T11:57:00.000-07:00

Ok, so yesterday was 2500 meters in the pool, followed by some core work.....

and today we were back in the saddle again for the Las Sendas 23.41 miles of hills.....Saw another Coyote.... and I keep meaning to take some photos with the Iphone but keep forgetting....oh well....maybe sometime I will remember.......

23.41 miles / 6 x up the hill and spin back down -- in 1:22:06 17.1 mph avg. 1465 calories.....

See you tomorrow...

Gabe

Week 9: Base 2: Day 7 - Long Run

2010-05-09T07:40:00.000-07:00

After our exponentially hilly ride yesterday on top of our hill repeats twice last week, I got up a bit later to do the long run today -- dreading every moment the body was prodding me to get up since 4:45am. I was able to resist for an hour, then at 5:45 that was it --- had to get up -- body was ready and all of my recovery fluid yesterday also was calling.

I began with stretching as my left ham/it band was seriously tight....not the way I wanted to start a 90 min run. So after stretching hydrated up some 10 ounces and off I went...supposed to be a 10 min warm up and then 1:10 level 2-3 then 10 min warm down -- which realistically turned into a 1:20 run at level 2-3 and some warm down as I got home...I managed to set the display wrong on my Garmin so unfortunately I just got the 1:20 in and not the 10 min warm down -- but that's close enough for today. 8.57 miles at 9:23 pace. My HR zones are off and I can tell when looking at the Garmin and it saying zone 4.9 when I know from a endurance perspective I am in the low to mid 3's..so back to the Lactate Threshold test for me so I can get them re-dialed in..otherwise I will frustrate myself thinking I should be crawling the 1:30 run....

Today is also Mother' day === so THANK YOU TO AL MOTHERS -- Especially my Mother -- Judith Cybulski for always being there for me, for my family, and being the woman God wants you to be. Also to my Smoking Hot Wife for being a great Mom to our 4 awesome children...

Everyone have a great Mother's Day -- And more tomorrow as I enter Week 10.

Blessings,

Gabe

Week 10 : Base 2 (Days 1 - 7) Training Program: May 10 - 16

2010-05-08T13:58:00.000-07:00

Monday:

Swim 2500 Meters or Drills

Strength Training- 2-3 Times per week
(Leg press, Chest press, Lunges, Lat pull down, Seated Narrow grip row) 1-2 sets of 8-12 reps each.

Core exercises - Everyday
(25-50 crunches, 25-50 with a twist, 10-30 leg lifts, 10-20 superman back extensions on floor)

Stretching (All 7 days)

Tuesday:

Bike: Strength Endurance Climbs 1+24
4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat. 20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.

Wednesday:

Swim 2100 Meters or drills

Run: Tempo Hill Repeats
20 min warm up / 2-6% grad hill and do 5 x 3min climbs, recover at level 1 in between
10 min warm down

Thursday:

Bike: Strength Endurance Climbs 1+24

4-6% Grade hill and complete 6 x 5min climbs at level 3-4 Big ring only -- 13-15 sprocket. Spin back down and repeat. 20 min warm up -- 10 min warm down
We do these @ Las Sendas as it is the perfect % grade and time.

Friday:

Run: Aerobic 1+05
15 min warm up lev 1
40 min at 2-3 over flat to rolling
10 min warm down

Saturday:

Long Bike 3+00
15 min warm up
2:35 at level 2-3 flat to rolling
10 min warm down

Sunday:

Long Run 1+30
15 min lev 1
1:05 at level 2-3 flat to rolling
10 min warm down

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Week 9 : Base 2 : Day 6 - Training Log

2010-05-08T13:44:00.000-07:00

OK -- so I am terrible at posting on this blog but now I have a renewed sense of purpose and I will do my best to blog daily the training, the feelings, and struggles along the way -- today we are at T-Minus 196 days until the start of IronMan AZ 2010.

As I referenced on Facebook today (my first choice in updates) Today was supposed to be out 3 hour training ride zone 2-3 flat to rolling ride.....well we chose to hit part of the IronMan course and now we have a sense of what to expect.....gradual uphill from basically Gilbert to Shea..We started off at 4:15 am from Lindsay and Elliot (abt 2 miles from each of our homes) and began the long journey up Lindsay to McKellips....then took Mckellips to Gilbert and then North to the 87 (Beeline Highway). It was dark still and Glens light on his bike surely lit our path as the construction zone on Gilbert up to beeline was littered with stuff --- so be careful and watch everything to avoid the debris and potholes....

once we got on the 87 north east toward Payson the head wind hit of course (as it always seems there is a headwind no matter the direction on a bike) and we found that from Gilbert all the way up to Shea then a slight downhill past Ft. McDowell and then hills again for the next 8 mils straight to the Bush Hwy. We stopped only 2 times for hydration and gu (Me) or shots (Glen) but it was nice to get off the saddle even only for the 1-2 min or so. Getting on the Bush hwy heading south toward Saguaro Lake was a very scenic ride, with some nice drops out of the 2190 feet in elevation we climbed on the Beeline. Hitting 38-39 mph on the curvy roads was fun, but with no real bike lane it can be a bit unnerving at times as well...then came back the hills -- first a monster hill, then basic rolling washes as we past the lake and up to the Usery Mountain turn off for our next 304 mile jaunt up the back side of Usery. We went spent as it was before Usery on hills, but we got through it with only a nominal amount of complaining and whining (lol).

Once at the top -- one more hydration stop and then hopefully flying down the hill on Ellsworth to Guadalupe....which of course had a headwind heading down --- so when we started in was slight wind from North to South, then due west as we headed up Beeline, then nothing of real measure on Bush or backside of Usery until the downhill where it was slightly northeasterly (impeding our progress to hit 35 or more mph again as we descended east Mesa. Finally at Guadalupe we caught a tailwind for about 5 miles --- passing Jeff Rowe heading East (not that we recognize each other with trying to concentrate on riding, but Jeff mentioned he saw us so that is cool. Back to Lindsay & Elliot before we split to head our respective directions to home....all in all a great ride - more hill than we needed but it will help in the long run, I mean ride, wait I mean both....

Total time in saddle 3:38:30 for 64.34 miles / 17.4 avg (lots of hills) and 4404 calories burned for the morning.....It was good to get a shower then eat...Its 1:40pm now and as I type this I am not as tired as I suspected (getting up at 3:45 to go) but I am certain I will feel it later -- maybe a power nap this afternoon and bed early as it is the long run tomorrow for us, and it is Mother's Day...so help the kids pamper the wife.....and make sure it is fun and relaxing for her........

I will post another entry (and maybe once and a while post a pic or two from the iphone) of our training program this week (week 10) and then blog subsequent days for feel, struggles and nutrition -- the largest struggle for me.......

Later,

Gabe

Training Underway -- Sort of.............

2010-03-29T12:52:00.000-07:00

After much research, the 9-month training plan is out the window -- great aticles by EN (Endurance Nation) and others suggest a very targeted and efficient 20-week Training plan using zones instead of just logging more and more miles.....hmmmm,,,,,imagine that.....GREAT!!!! Glen is underway with his zone training after having been to Camelback Coaching a few times for some Bike & Run & Swim analysis. I on the other hand with fewer resources and managing to keep my base and maybe hit Cambelabck coaching in April/ May to fine tune the foundation. It is still exicting and overwhelming at the same time to be doing this IRONMAN thing but I am still jazzed up to have a supportive friend and family base to compete this year.

Glen just competed in the Oceanside Half Iron (70.3) this past Saturday despite his congestion and cold issues. Unfortunatley, due to his condition he sucked in way to much salt water in the swim (43:07 for 1.2 miles) he was experiencing great discomfort during the bike and run portions of the race. Glen still finished in 6:57:03 and is on to racing with me in the Las Palomas Triathlon (Olympic) at the end of April.

Last but not least I am on the hunt for a tri specific bike and am nearing the end of my search -- Today or tomorrow I will be procuring a new (or slightly used) machine to help shave some time off of the seemingly endless day that will be November 21st, 2010....

Blessings to all of you who follow this and keep posting the comments -- I love reading them...more in a few days..

GABE

Training begins in T-Minus 3 weeks.........

2010-02-10T08:39:00.000-08:00

So I have not yet posted much other than our willingness to sign up for what is potentially one of the greatest races on the planet. This saturday I am contemplating a ride with Two-Wheel Jones bike shop (they are now a sponsor of the I AM TRI club that I joined a while back....Great group and looking forward to spending more time with these folks as the training months wear on....Glen is back from his Jamaica vacation and ready to get back to it as well.....so here is a link t the ride in case your ever looking for a fun 48-50 miler on the weekend.....More to come hang in there...

Gabe (Preparing to be a 2010 IRONMAN)

Training still 90 days out or so......

2010-01-07T10:40:00.000-08:00

Well I promised I would update daily as the training begins for us to acheive IronMan this coming November but the real training is for 9 months out and that is not until mid-late March. While Glen is skiing his brains out in Big Sky Montana (Major Envy on my part) for the week I have started a new regimen to continue my solid base fitness....My goal is to do 6 days on and 1 day off...Monday - Ride 25 Miles / Tuesday - Gym and light Cardio / Wednesday - Run (8-10 Miles) / Thursday - Brick (Bike 15 Then Run 6) / Friday - Gym and light bike / Saturday Run and or Bike (Option Day) =-Sunday Rest as it is the Sabbath.

So today I tried to get my brick workout in, but due to conference calls I could not make it happen -- got in 15.5 miles on the bike however and will just try again next week to make it happen..Ok well more to write when it gets closer -- Still very jazzed and excited ...Need a wetsuit (Going to head to TripleSports in Scotsdale) today or tomorrow to check out the clearance as new 2010 stuff comes in in February so its a good time to buy 09 high end stuff at more reasonable prices.....

Also contemplating a TT bike purchase sometime before summer --- not sure what kind yet as there are so many out there with great ratings -- maybe need to ride a few to see what I like and what fits best....

Happy New Year and I pray 2010 is a great year for you...

Gabe

Not Official Training.....but none the less

2009-11-30T14:08:00.000-08:00

To officially start off the training (ok, not really until March 10) -- but to continue the good base and foundation we have begun already -- I was out to Tempe Town Lake on Saturday with a buddy of mine (Mitchell) on an invite to run 11 miles as he continues to train for P.F. Changs Half Marathon in January. It was a nice paced run and a longer one than I probably should have attempted after 8 or 9 days of no running due to sickness and other priorities but It went smoothly with no residual effects beyond the normal soreness.....

Today I took Alexxis out for a 3.2 mile run to get her back and try to see if she will be ready for Lost Dutchman in February.....she did well but time will tell how ready she will be...tomorrow Glen and I will run 6.4 over in the Agritopia area and then maybe Bike some on Wed.....Looking forward to more pics as we train and then the actual training log we will post with results as we get into the IMAZ training sets....

OH, by the way we (Glen and I) got our confirmation emails today and we are completely OFFICIAL athletes for 2010 IMAZ -- Should be a great experience.....can't wait for the moment when Mike Reilly says to me "Gabe Phillips, You ARE an IRONMAN" as I cross the finish --- Here is to 355 days and counting.

GAME ON

2009-11-23T06:06:00.001-08:00

Game On ---- We are registered

365 Days and counting

2009-11-22T20:29:00.000-08:00

So, the decision has been made...I will get up tomorrow and at 6:30am register for the opportunity to become an IRONMAN. With the support of my wife, and some of my friends and family I have decided to attempt this race in 2010.

Spending about 3 hours volunteering this evening at the event it was clear to me that volunteers are what keep most of these athletes going....they are tired, aching or hurt, and are in need of encouragement to finish. It was inspiring to see so many from all walks of life push themselves to the limit of physical exhaustion and yet feel so good at the end. As I type this there are still those on the course attempting to finish within the allotted 17 hour time limit. Pray they finish strong and give the glory to God.

I would encourage many if not all of you who follow or read this to volunteer this next year...it will inspire you and it is a great way to serve, make new friends, and be inspired.

I will keep a regular blog on my training and will post every 2-3 days until race day, November 21st 2010. Please pray that this opportunity allows me the opportunity to share Christ with others during this process and to make new friendships along the way.

More in a few days......

Gabe

To Tri or NOT to Tri.......that is the question....

2009-11-17T12:13:00.000-08:00

There are 4 days left until the 2009 Arizona Ironman 2009 race and I am contemplating my desire to register for the 2010 race to be an IRONMAN.

I am a 202 lb. 36 year old Male, husband to the best wife on the earth, father of 4 blessings from the Lord, adrenaline junkie, and sold out individual for Jesus.

Do I need to be an IRONMAN? No.

Do I want to be an IRONMAN? Maybe - it depends on the day.

6 years ago I was a 265 lb. 30 year old who needed a life change....and to the Glory of God I changed to be a healthier individual so that I might be around as long as the Lord allows to enjoy the family he has given me. I have run 10K's, Half Marathon's, and a Sprint Triathlon in the past 2 years and I enjoy running and riding regularly with some friends of mine. Part of me wants to hear the "Your are an IRONMAN" statement at the end of the race that is so physically demanding and mentally challenging that it is so very enticing......and another part of me wants to show my kids that you CAN do it. I Can Swim 2.4 Miles (I am a fairly good swimmer) I Can ride 112 miles on a bike (I do 50 or more almost every Saturday) and I Can run 26.2 miles -- question is can I do them all in 17 hours?...

I have 4 days to make a final decision - as this race gets sold out in a matter of hours. I am volunteering this weekend at the IRONMAN race and will really get a good feel for the internal workings and the racers condition as they come onto the run course (where out aid station will be)....I believe I have made up my mind in spirit of wanting to accomplish this but am having a hard time swallowing the entry fee of $550....OUCH! Cheryl is supportive of me doing it but I am overthinking it as usual......more to come as it approaches the deadline.

Thoughts/ Comments welcome........