Greetings from Budapest!

I had to travel to Hungary for a meeting with work. In the 4 days I was there, I managed to log 41 miles running - 11 miles on day 1, 7.5 miles on day 2, 4.5 miles on day 3, and 18 miles on day 4! It was the most beautiful city I've run in yet. There is an island called Margaret Island that actually has a 3.3 mile rubberized track circling the entire island. This was just 1.75 miles from my hotel, so it made a great morning or evening run.

Margaret Island also had some swimming pools and other sporting options. I saw a number of cyclists. I tried to swim some laps in one of the pools, but they were just closing when I got there.

Here is a picture I snapped while running along the Danube River.

The best news is that we got a couple iJoiners signed up from Hungary and Transylvania! We welcome Baroka and Reka to our team! Join the Race has now gone global!

Posted by mpluimer at 11:32 AM | Permalink | Comments (0)

Sunday May 25 - At the cabin for Memorial Day weekend. Ran 1.5 miles in the morning, and lifted weights for 15 minutes. Went to Troy and Tanya Bouma's baptism for Paxton in Pequot Lakes. It's hard to believe Troy is a dad! Pretty cool, though. In the afternoon, we had a nice day so I went to the Paul Bunyan trail for a long ride. I started in Pine River and biked 31 miles to Brainerd, then turned back and biked past Pine River to Hackensack, another 19 miles. Altogether, I made 100 miles in 5:06, and felt quite well. Averaged 19.6 mph. Pretty flat course, with some shelter, and some long shallow grades. Total time = 5:30

Monday May 26 - Memorial Day. Ran 5.75 miles at the cabin. Felt pretty good. Went fishing with Michael and Dad in the morning, but didn't catch much. Very cold and windy today. Put the dock in.Total time = 43 minutes.

Tuesday May 27 - Back at work today. Ran 8 miles at night (10:00) and felt good. Lifted weights for 30 minutes.Total time = 1 hour 30 minutes .

Wednesday May 28 - Biked 18.5 miles to work in 57 minutes, averaging around 20 mph. Swam after work - 1500 yds in 32 minutes. Biked home - 18.7 miles in 1 hour. Lifted weights for 30 minutes at night.Total time = 3 hours .

Thursday May 29 - Biked 18.5 miles to work in 1:03, leaving at 6:20 a.m. 52 degrees and hard rain, cross/head-wind. Got quite wet, but felt good! No longer able to do lunch-hour workouts as the owner and GM at my company would like lunch-hour meetings. Biked home - 18.5 miles in 1:03, again against a headwind and hard rain. Ran 4 miles on the treadmill at 10:30 p.m.Total time = 2 hours 40 minutes .

Friday May 30 - Biked 18.5 miles to work in 52:30. Had a decent tail-wind and some more rain. Busy day at work. Biked home, but stopped at YMCA for a swim first. Swam 1200 yards in 25 minutes, then biked home 18.7 miles in about an hour. Rained for part of the trip. Total time = 2 hours 20 minutes .

Saturday May 31 - Strange weather today. Beautiful morning - played with the kids and got some yard work done at my house and Grandma's. Afternoon had a steady mix of sunshine and thunderstorms, which I biked in. I had my first brick workout (bike-run) in a long time! Biked 53 miles (Willmar to Spicer and around Green Lake 3x, then back to Willmar), followed by a 10.25 mile run. Averaged around 19.5 mph on the bike, and 7:00 - 7:10 minute miles on the run. Lifted weights for 25 minutes at night. Heart felt strong today. Total time = 4 hrs 22 minutes .

Week Summary:
Swimming: 2700 yds
Biking: 264.5 miles
Running: 29.5 miles
Total Time: 20:05

Posted by mpluimer at 10:39 PM | Permalink | Comments (0)

Sunday May 18 - Still not feeling real good today. Chest pains since Friday of last week. Kind of discouraging, but I'm trying to stay upbeat. Heather had a bunch of friends pray for me at church. I decided to go for a long ride in the afternoon - biking from my house towards Glenwood, where there are some decent hills. The first 46 miles were into a fairly steady headwind of 12 - 16 mph. I felt OK, but not great. I got to Sunburg after around 30 some miles. There was a big parade in Sunburg, and the streets were blocked off. I asked the Sheriff who was blocking the streets if I could bike through, and he said to go ahead. However, I felt kind of foolish biking against the grain of the parade - the fire engines, ambulances, floats, etc going Southbound, and me going in the opposite lane Northbound. So I decided to quietly sneak along the sidewalk. Bad move. Some oblivious parade spectator decided to leave her perch on the lawn to retrieve some candy from the street. She walked right in front of me, without seeing me. I slowed down, and started to swerve around her. I was just crawling along. She stepped back right in my path. So I veered left. She again stepped right in front! By this time, I lost all momentum and tried desperately to unclip my pedals. No such luck. Down I go, hard to the concrete sidewalk, right in front of hundreds of spectators and parade-goers! Then, to make it worse, the oblivious obstacle in my path heard the crash (she never saw me), and looked down at me on the sidewalk and stated "Looks like someone doesn't know how to balance"!! I couldn't believe it. With nothing really to say, I got back on my bike and rode off. Fortunately, my heart started feeling better within about 5 miles of that incident. After hitting some good hills on my way to Terrace, I decided to turn back. I logged 95 miles in 5 hours of riding, averaging 19 mph. A pretty good day. I lifted weights for 40 minutes at night.Total time = 5:40

Monday May 19 - Taught a triathlon clinic at the YMCA tonight. Went very well. Had a good turnout of about a dozen people, and they were very engaged and interested. Ran 4 miles after the clinic, and lifted weights for 30 minutes. Felt decent.Total time = 1 hour.

Tuesday May 20 - Very busy day at work today. I traveled to Minneapolis for a very interesting meeting that could lead to a career change at some point. I will continue to pray about this, and seek the Lord's direction and guidance. Lifted weights for 30 minutes - basically took the day off, though. Total time = 30 minutes .

Wednesday May 21 - Ran 9 miles. Total time = 65 minutes.

Thursday May 22 - Biked to work - 18.5 miles in about an hour. Biked home, but only made it 6 miles before flatting. Ran 2 miles while I waited for my dad to pick me up on his way home from fishing, pushing my bikes and carrying my shoes. Not a real good idea, because I ran stocking-foot on the freshly-patched asphalt, causing some good blisters on my feet as well as some leg cramping in my calfs the next few days. Total time = 1:40.

Friday May 23 - Run 8 miles, swim 0.9 miles, lift for 30 minutes. Felt pretty decent today, but the legs were sore running. Still fatigued. Not the greatest training week so far. Total time = 2:10.

Saturday May 24 - Headed up to the cabin today for Memorial Day weekend. Light training. Swam for 52 minutes in the morning (about 1.5 miles), and ran 6 miles when I got to the cabin. Felt OK on the run, but still not that great. Total time = 1 hour 37 minutes.

Week Summary:
Swimming: 2.4 miles (4400 yds)
Biking: 120 miles
Running: 29 miles
Total Time: 13:42

Posted by mpluimer at 10:11 PM | Permalink | Comments (0)

Sunday - Mother's Day at the Cabin. Had a good day - cool, but sunny. Ran 5.5 miles, 1.5 with Michael. Felt tired today. Total time = 45 minutes

Monday - Run 5 miles at YMCA in 36:30; Swim 1300 yds in 25 minutes; Lifted weights (shoulders) for 16 minutes. Stayed up until 2:30 working on work stuff and preparing for chapel. Total time = 1:17.

Tuesday - Woke up at 6 after just 3 hours of sleep. Chapel at CMCS in the morning - join the race recruiting went well! At least 13 new iJoiners! Ran 4.1 miles in the a.m. before chapel, and lifted weights for 15 minutes. Total time = 45 minutes .

Wednesday May 14 - Slept great last night! Actually got in 7.5 hours of sleep, which was great, considering the previous night. Had a good talk at Joppa Tuesday night, and recruited another couple iJoiners. I biked to work, but didn't leave until after the kids went to school. had a good ride in, averaging 20 mph for the 18.6 miles. Rode to Prinsburg from work for the Unity CRC fundraiser - 19 miles in 1:02, a bit of a headwind. At night, I lifted weights for 30 minutes (chest, shoulders). Went to bed at midnight (not smart, but was doing some coaching and AIDS research). Total time = 2 hrs. 30 minutes.

Thursday May 15 - Woke up at 5:50 a.m., for about 5.5 hours of sleep. Beautiful morning. Biked to work, and had a nice 5 - 10 mph South wind, which helped push me. Made the 18.5 miles in 51:48, averaging 21.4 mph. Lunch hour run/swim/run - ran 2.1 miles to YMCA in 14:26, swam 1600 yds (1500 in 25:55, then cooled down for a few minutes), ran 2.1 miles back to office in 15:05; Biked home against a headwind in just over an hour for the 18.5 miles. Felt good again today! Played baseball with Michael and Maddie when I got home. Michael's getting good! Lifted weights at night for 32 minutes after the kids were in bed - legs, arms. Total time = 3:25.

Friday May 16 - Woke up at 5:40 a.m., after about 5 hours of sleep. Another beautiful morning. Biked to work, and had a nice calm morning, with a slight northwest cross wind. Made the 18.7 miles in 55:00, averaging over 20 mph. 8 mile run on lunch break - 1 hour. Felt good. Biked home, but got a flat after 6.5 miles. Thank God for cell phones! I wasn't too disappointed as it was brutally windy and I wasn't feeling the greatest. Called Heather and she picked me up. Lifted weights for 40 minutes before going to small group.Total time = 3 hours.

Saturday May 17 - Extremely windy today. Maddie and Mikey had a piano recital. They did great! I felt pretty lousy - chest pains, fatigue. I tried to ride, intending to get in a long ride today, but felt too wiped and my heart didn't feel right. I biked 9.5 miles into a strong wind and decided to call it a day. Took a nap. Didn't really feel good the whole day.Total time = 42 minutes.

Week Summary:
Swimming: 2900 yds
Biking: 109.3 miles
Running: 26.8 miles
Total Time: 12:24

Posted by mpluimer at 8:00 AM | Permalink | Comments (0)

Sunday - Bike 10 miles - from Willmar to Spicer and part way around Green Lake; biked with kids! Michael Jr. logged 10 miles completely on his own, and Maddie helped me by riding on the trailer bike and pedaling me along. She even pedaled for about half a mile completely alone, pushing me! I'm glad no one saw, or they would have accused me of taking advantage of my children, forcing poor Maddie to push her dad, the ironman, on her trailer-bike! It was a beautiful day and the kids did great. Heather rode her bike for the first time this spring and it went well. We celebrated at the DQ at the 6-mile point. Total time = 1 hour

Monday - Run 10 miles on lunch break in 1:13. Felt a bit sluggish, but a beautiful day for the run; Bike 21 miles after work - from NTE to between Spicer and New London, felt good! Averaged around 20 mph Total time = 2:15.

Tuesday - Bike 18.5 miles to work and back, felt great both ways. Total biking = 37 miles in around 2 hours. Weights: 30 minutes in the evening Total time = 2:30. Felt great again today!

Wednesday - Bike 18.5 miles to work and back, averaging around 19 mph for a total bike time of just under 2 hours; Swim 1500 yds, 30 minutes over lunch; Run 5.2 miles in 38 minutes Total time = 3:10 .

Thursday - Cold and windy, rainy today. Took day off to celebrate Michael's birthday! 9 years old already. Hard to believe. He had all the boys in his class over to our place (14 3rd grad boys - that's an experience!) They gave me a pretty good workout, as I played basketball (1 on 14) frisbee, lightning and chasing with them. A lot of energy at that party! Michael got a DS Lite for his birthday and was SO excited. Total time = 0.

Friday - Biked to work and back again. 38 total miles, in just over 2 hours time. It was a good ride in and out, although it was quite breezy from the southeast. I swam 1.2 miles over lunch (39 minutes), and ran 4.2 miles in 30:30. I lifted weights at home for 30 minutes (back, arms), before we headed up to the cabin for Mother's Day weekend and the Minnesota walleye and northern fishing opener! We had a good trip to the cabin, and arrived there around 2:00 a.m. Michael brought his friend Nick along for the first time. Total time = 3 hours 40 minutes.

Saturday - Minnesota fishing opener! Cool and overcast today, turning to rain in the afternoon. I caught a 35 inch northern pike after getting skunked on walleye! Just over 12 pounds. Fished with Dad and Ron Bouma, and we ended up with 22 northerns and 21 accidental bass, all of which were released of course, other than a few northerns for our evening fish fry. When we returned in the afternoon, I cut down a big tree that had fallen at the cabin, and spent an hour or so clearing the wood and brush. After a nap, I ran for 10 miles in the cold rain, which turned to sleet, which turned to snow!! Happy Mother's Day in Minnesota. Total time = 1 hr 13 minutes.

Total Weekly Time = 13 hrs 53 minutes
Total Swimming = 1.95 miles
Total Biking = 143 miles
Total Running = 29.4 miles

Posted by mpluimer at 1:20 PM | Permalink | Comments (0)

Sunday - Run 4.2 miles, 7:05 pace; Weights (back, shoulders) - 30 minutes; Total time = 1 hour

Monday - Bike 19 miles to work, 1:10; Lunch-hour 4.2 mile run, 30 minutes; 35 minutes chest, triceps; Bike 19 miles home, 56 minutes, 9:30 p.m.. Total time = 3:11. Felt wonderful today! Heart rate was great, no chest pains. Taught triathlon clinic at YMCA in evening. Praise the Lord!!

Tuesday - Bike 19 miles to work, 56 minutes; Bike 19 miles home, 1:05; Weights: 32 minutes Total time = 2:33. Felt great again today.

Wednesday - Bike 18.5 miles to work, 1 hour, 5:44 a.m.; Bike 19 miles home, including a stop at the YMCA to swim: 51 minutes (tailwind); Swim 1500 yds, 32 minutes Total time = 2:23.

Thursday - Cold and windy, rainy today. Took day off - busy at work and teaching a clinic at the YMCA Total time = 0.

Friday - Cold and windy and rainy today, 42 degrees. Ran 6 miles at YMCA, varying pace from 7:30 to 6:58. Lifted weights for 15 minutes. Small group in evening. Total time = 57 minutes .

Saturday - Breezy today, NE wind at 15+ mph. Biked 74 miles, my longest ride of the season. I rode from home to Green Lake, made 2 laps around the lake (20 mph average each lap), and then rode back to Willmar and north of Willmar to finish off 74 miles. I biked the 74 in 3:49, for a 19.4 mph average. I was please with the time. Lifted weights in the evening for 30 minutes. Total time = 4 hrs 29 minutes.

Total Weekly Time = 14 hrs 33 minutes
Total Swimming = 0.8 mile
Total Biking = 186 miles
Total Running = 14.4 miles

Posted by mpluimer at 10:39 PM | Permalink | Comments (0)

Monday - 26.2 miles running, Boston marathon - 2:59:06, 6:50 pace
Tuesday - day off
Wednesday - 30 minutes weight training
Thursday - Bike to work and back (38 miles)
Friday - day off
Saturday - 30 minutes weights, 30 minutes swimming, 3 hours cycling

Posted by mpluimer at 12:27 PM | Permalink | Comments (0)

Well, the weeks leading up to the Boston Marathon were met with a bit of frustration. Three weeks prior to the race, I was feeling fantastic. My heart rate was feeling better, and the chest pains I had been experiencing (possibly from WPW), were minimized. I had a few great training runs during this timeframe, including a 20-miler at the YMCA track (indoors) at around a 7:01 pace, and another 20-miler around Green Lake at a 7:18 pace. I was feeling somewhat prepared, although my miles were much less than I would have liked. I peaked at about 53 miles in one week, but most of my other training weeks were under 35 miles, with several in the 20's. Not what I'd like for Boston, but I was taking it easy given my past months of issues with my heart.

Well, like I said, 3 weeks before the race I was feeling really good, and had some good training runs. However, in the next couple of weeks, I was starting to feel some more chest pains and difficulty breathing. Plus, the week before the race, my right hamstring was really causing some pain and problems. It was extremely tight, and painful to run. I wasn't sure what to expect going into the marathon.

I set 3 time goals, and one overall goal.

Time Goals: My "dream" goal was to run a sub-3-hour marathon at Boston. I had run a PR 2:55 at Dallas in December 2006, but Boston is a more difficult course and I didn't have a real good training base due to my heart concerns over the past several months. So, while sub-3 was a dream goal, it wasn't a primary goal - it was more a goal that was achievable only if God really chose to bless me that day for whatever reason. My primary goal was to run 3:15 or less. This is about a 7:28/mile pace, and I felt that was achievable on a good day. A 3:15 or less would qualify me for Boston again, so that would be cool. My "C" goal was to finish in under 3:30, which was in case my hamstring was hurting and my heart was acting up. Realistically, I would be in the 3:15 - 3:20 area, having to push to get in with my primary goal of 3:15.

Overall Goal: The main goal of the Boston trip was to give glory to God, and to testify to the gospel of his grace (Acts 20:24) by spreading the word about our "Join the Race" campaign to raise $500,000 for the CRWRC's efforts to fight AIDS/HIV in Africa. Ultimately, my time goals meant nothing if I wasn't able to do that.

I was blessed to have my wonderful wife, Heather, accompany me to Boston. See the next page for the report of the days leading up to the race.

Posted by mpluimer at 10:29 AM | Permalink | Comments (0)

Still in Fargo for the Weekend to Remember conference. Before the conference, I got to the YMCA at 6:00 a.m. to get in a good swim and some weights. The swim was great! After the conference, before our date, I again went to the YMCA to get in an 8-mile run on the treadmill. Workout time: 2 hours. Felt good today, but a little sluggish on the last run. The WTR conference was long today - nothing new.

Posted by mpluimer at 8:27 AM | Permalink | Comments (0)

Heather and I are heading to the Weekend to Remember conference in Fargo today. I took off work, since we were leaving around noon. I rode for 2 hours on the trainer in the morning, while watching Braveheart. I also lifted weights for 30 minutes (back). When we got to our hotel, I ran for 4 miles on the treadmill. Total workout time: 3:05.

The Weekend to Remember conference was OK - a lot more fun spending time with Heather than going to the conference! Nothing new at the conference, but it was nice to get away for a weekend together.

Posted by mpluimer at 8:24 AM | Permalink | Comments (0)

Got up early today to get in my workout. Was up at 2:45 a.m. to do some work, write a Valentine's day card for my sweetheart, then get some firewood, and do some other household chores. Made it to the YMCA by 6:00 and got in a 6 mile run (2 on the track, 4 on the treadmill), 30 minutes of weights (legs and shoulders), and 30 minutes of swimming. Felt pretty good again today. Workout time: 1:45.

Posted by mpluimer at 8:21 AM | Permalink | Comments (0)

Had a good day today working out. Lifted weights for 30 minutes in the morning (6:00 a.m.). Also ran 4 miles in 27 minutes. In the evening, I ran another 10 miles in 1:11, and swam for 20 minutes. I also did some weights (legs) for 30 minutes. Total workout time: 3 hours.

Posted by mpluimer at 11:05 PM | Permalink | Comments (0)

Took both days off as I was too busy with work and home to get a chance to work out.

Posted by mpluimer at 11:03 PM | Permalink | Comments (0)

Well, after my disappointing DNF at Ironman Arizona, I was pumped and ready to roll into training for Coeur d'Alene. Unfortunately, the timing wasn't the greatest, as I was just starting a new job as Engineering Manager at Nova-Tech Engineering. I started shortly after returning from Arizona.

That meant I had to be somewhat creative in my training. A new job always places extra demands on one's schedule, as there is a learning curve and a lot of transitional demands. Also, I had a lot to wrap up from my previous job. So, it was time to get efficient. The best way to get in my bike miles without sacrificing too much time was to commute to work - around 20 - 21 miles each way, depending on the route I took. I did this 4 - 5 days / week from the end of April to mid-June. This was a good way to get in 200 miles/week on the bike! I typically left my house between 4:30 and 5:00 a.m. (my LED bike lights were crucial!), and would get to work in about an hour to 1:10. I then would try to get in a lunch-hour workout, often consisting of a 2.2 mile run to the YMCA, followed by a short swim of 1500 m, and a 3.2 mile run back if I took the long route. I would then bike home around 4:45 or 5:00 p.m. This worked out great, as I typically could get in around 15 hours training during the week, a couple hours on Saturday, and a short workout on Sunday, or take the day off.

So, I was able to get in some decent bike miles, but the long rides were lacking. Also, my swim training was minimal - often just 2 days/week, and no long swims. Running was also a bit down - maybe 30 - 34 miles/week.

I did manage to get in a couple century rides, and that was good. I averaged around 14 - 17 hours/week for the month of May. Not quite ideal, but pretty decent considering my new job and the changes associated with that.

Posted by mpluimer at 12:20 AM | Permalink | Comments (0)

Well, the day is nearly here! Can you recall back to college? Do you remember ever waking up one morning and walking to class and remembering on the way that you have an exam that you forgot to study for? Panic runs through your mind, but then you realize there is nothing more you can do, and you just have to do your best? Well, given my lack of preparation for this race, that is kind of how I feel. So, am I ready? No! But, I'm going to do my best and see what happens.

The weather was beautiful yesterday, but looking to be strong winds tomorrow, which would not be so good. The forecast keeps changing, though, so we'll have to wait and see. Thursday saw record winds, with a gust clocking 51 mph at the Phoenix airport!

We had a great time yesterday with Pastor Steve and Angie Zwart. Heather showed them around the Ironman village while I rode my bike for awhile. We also had a great Ironprayer service, led by Stan Smith from FCA (Fellowship of Christian Athletes). I had an opportunity there to share my testimony from last year's Ironman Arizona race. It was pretty cool. We were also blessed to hear testimony from a guy that lost the use of his right arm due to an accident involving a drunk driver, and now he is competing in his first Ironman and giving God all the glory! We also heard from local Minneapolis pro John Shelp, who had a great testimony for God.

3-time Ironman champion Heather Gollnick (I'm expecting her to win this race as well for the female division) also gave a great testimony about how she uses the entire Ironman race to pray. Pretty cool. Then, Pastor Scott Benefield from Albuquerque, NM, closed out the service.

I swam half the course yesterday and felt OK. I also rode 25 miles in some decent wind gusts and felt pretty good, averaging 22 mph. Hopefully I feel the same on race day.

Prayer requests:

- Winds!! Pray that they are calm (or at my back the whole day!)
- Health - pray that my Infinit Nutrition formula works, as I haven't been able to try it yet and won't do so until race day
- Wetsuit - my wetsuit bib strap is nearly broken - I tried to repair it yesterday, but am not sure how good it is; Please pray that it doesn't break during my swim, which would not be good!
- Mechanicals - please pray for no mechanical problems on my bike
- To God Be the Glory - Please pray that, no matter what happens, God's name will be glorified above all! Hopefully it will be glorified more by me finishing strong!

Thanks so much for partering with me in this adventure!

Oh - I almost forgot to mention: Janus Charity Challenge update: We have raised over $150,000 for the crisis pregnancy centers! PTL!

Also, you may track me online at

http://www.ironmanlive.com

I am wearing bib number 88.

Find more information about the race at

http://www.ironmanarizona.com

Posted by mpluimer at 9:53 AM | Permalink | Comments (0)

I thought it was time to give another update. I apologize that these updates have been rather sparse lately.

Training Update:

Well, there's not much to say here. This is the most UNDERTRAINED I've ever been entering into an Ironman. Lots of excuses, but they are just that: excuses. My work travels, Minnesota weather, a pending new job, and some general health concerns have set me back a bit. However, we press on, right?

I typically like to peak at around 20 hours/week training for at least a couple weeks in my training schedule. I like to average 12 - 14 hours/week training, which is on the low end of most Ironman athletes. I also like to get in several long rides (4 - 6 hours, 80 - 115 miles). Well, this year, I peaked at about 13 hours training in a week, with most weeks in the 10-hour range, sometimes even less. My peak ride was on March 23, in honor of Adam Mikelson, my friend who died last year on March 23. I got in 100 miles that day, but it was at a rather leisurely 18 mph pace. Other than that, I managed one day with 74 miles on the trainer, and a couple 50-milers, but that was the extent of my long rides. Not where I'd like to be! But, it is what it is.

My running has been OK. Weekly mileage has ranged from 35 up to 48. Not too bad, but also a little light, especially considering my lack of bike volume. I got in a couple long runs in the range of 16 - 18 miles over the past couple months. I also ran 13 miles on the indoor track at the ymca last week, as I'm getting softer in my old age and didn't want to buck the wind and snow in Minnesota. 11 laps / mile x 13 miles = 143 laps! I'm surprised I didn't get dizzy. I felt good, though, and managed a comfortable 6:55/mile pace.

Brick workouts have been non-existent. (bricks are bike - run workouts, where one runs immediately following the bike). I ran 3 miles after my 100-mile ride on March 23 and felt good, but that's a lot different than slugging out a marathon after biking 112!

Swimming - also OK, but nothing extraordinary. I did manage two 2.5 mile pool swims (4500 yards, or 90 laps). They went pretty good.

Fundraising Update:

We're moving along. We had a good radio interview on Relevant Radio out of Minneapolis. Also, we've had a lot of generous donations in the past several weeks. THANK YOU TO ALL WHO DONATED!!! YOUR CONTRIBUTIONS ARE MAKING DIRECT POSITIVE IMPACTS ON LIVES!!! It is so encouraging for Heather and I to see your contributions on behalf of the crisis pregnancy centers in Minnesota.

Race Update:

Heather and I are heading down to Arizona tomorrow, Thursday. It is 95 degrees there right now, but looking to be around 85 on Sunday the 15th. My biggest concern is the wind. PLEASE PRAY FOR A CALM DAY!!! Right now, the winds are scheduled to be over 20 mph with gusts near 40. That is not good, especially since my biggest challenge is the bike right now, where winds can be both mentally and physically draining.

Prayer Requests:

- Health - I'm trying a new nutrition formula from Infinit Nutrition. It is never recommended to try something new on race day. But, we'll give it a go. I've never even tasted the stuff, so it could be intersting. Also, pray for my body to withstand the day, since I am going into this race undertrained.

- Weather - please pray for a good day, especially no wind!

- Mechanicals - Due to my busy schedule, I was unable to get my bike tuned up. Please pray that everything holds up well - i.e. no flats, no broken spokes or chains, tires work well, etc.

- Travel - please pray for good travels for Heather and I and the friends that will be joining us

- Above all, please pray that GOD IS GLORIFIED through this race! TO HIM BE THE GLORY!!!!!!

Closing verse for focus: 2 Corinthians 12:9-10

9But he said to me, "My grace is sufficient for you, for my power is made perfect in weakness." Therefore I will boast all the more gladly about my weaknesses, so that Christ's power may rest on me. 10That is why, for Christ's sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.

Posted by mpluimer at 9:58 AM | Permalink | Comments (1)

Hey Guys! It's been awhile since I've updated. I'm sorry - been a bit too busy lately to keep on top of everything. Training has been OK, but I am not where I need to be. I've been managing 10 - 13 hours/week for the past several weeks, but really need to start bumping that up.

My running has been average. I've been wimping out a bit lately and using the YMCA track more than the cold Minnesota outdoors! I'm trying to get in 30 - 40 miles per week (it's been closer to 30 lately).

Cycling is also average. I've watched a few decent movies while on the trainer, such as The Aviator, Facing the Giants, and 4 Minutes. My longest indoor ride has been 74 miles (57 miles, followed by a short break, and 17 more to finish off). I've done several 30 - 40-milers. A couple hours on the trainer is long enough!

Swimming seems to be going OK. My times are a bit above where I used to be, comfortably averaging 1:50/100, and going as fast as 1:45/100 for 1500 m.

Weight training needs some more focus as well - getting 3 days per week or so. Would like to get back to 5.

Attached are some reports from the past month. I'll start updating more frequently now. Ironman Arizona is quickly approaching!

Continue reading "January Training Update" »

Posted by mpluimer at 8:52 AM | Permalink | Comments (2)

An early morning meeting with the South Carolina DOT required an even earlier-morning workout! I woke at 4:00 a.m. EST (3:00 a.m. my time), and got in 6 miles on the treadmill, 5 miles on the stationary bike (16 minutes or so), and 35 minutes of weight training. Another long day ahead of me, with meetings and travel. I get back home around 11:00 tonight.

Posted by mpluimer at 2:36 PM | Permalink | Comments (0)

An early morning meeting with the South Carolina DOT required an even earlier-morning workout! I woke at 4:00 a.m. EST (3:00 a.m. my time), and got in 6 miles on the treadmill, 5 miles on the stationary bike (16 minutes or so), and 35 minutes of weight training. Another long day ahead of me, with meetings and travel. I get back home around 11:00 tonight.

Posted by mpluimer at 2:36 PM | Permalink | Comments (0)

I flew to South Carolina today for a meeting with the South Carolina DOT. As I had some work to do prior to leaving for SC, I awoke earlier than usual for my workout. I got up at 3:30 a.m. and got in some work before my workout. I managed an hour on the trainer, followed by 30 minutes of weights and 25 minutes of swimming. I had my fastest swim in quite awhile – 25:30 for 1500 m, or approximately an 8:30/500 pace. Pretty good for me. I had a good trip to SC.

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I didn’t have a lot of time for a workout today, as I was up rather late on Saturday working. I managed a 4.3 mile run in the afternoon, finally working my way back to marathon pace – averaging 6:50 miles or so. It was another nice day – upper 30’s, windy.

Posted by mpluimer at 2:34 PM | Permalink | Comments (0)

I didn’t have a lot of time for a workout today, as I was up rather late on Saturday working. I managed a 4.3 mile run in the afternoon, finally working my way back to marathon pace – averaging 6:50 miles or so. It was another nice day – upper 30’s, windy.

Posted by mpluimer at 2:34 PM | Permalink | Comments (0)

An absolutely beautiful day! Temperatures in the mid-40’s, unseasonably mild for December in Minnesota. But, we’ll take it! I took advantage of the mild weather and got in a 40-mile ride today. I biked from my house to the Willmar High School and back. The ride took a good 2:12:30, so I averaged just over 18 mph. That was OK considering how bulky I was dressed and that there was a decent NW wind. Probably my last ride outside for a while.

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Friday!! Had a pretty good workout today. A light swim of 1250 m, a good 6-mile run outdoors, and 30 minutes of weightraining. Afterwards, the kids and I went and picked out our Christmas tree, a nice 9-foot balsam fir.

Posted by mpluimer at 2:32 PM | Permalink | Comments (0)

Friday!! Had a pretty good workout today. A light swim of 1250 m, a good 6-mile run outdoors, and 30 minutes of weightraining. Afterwards, the kids and I went and picked out our Christmas tree, a nice 9-foot balsam fir.

Posted by mpluimer at 2:32 PM | Permalink | Comments (0)

Well, I took a couple days off. The legs were too sore on Monday. No excuse for yesterday, other than I just didn't feel up to it. Today I eased back into things. Ran a few easy miles (4), swam some easy laps (1500 m), and did some weights (chest). It felt good to get back at it.

Posted by mpluimer at 2:31 PM | Permalink | Comments (0)

I took the day off today. Had good intentions to run in the morning. I awoke at 4:00 a.m., rolled out of bed, and in one step realized I wouldn't be running this morning! However, the legs soon loosened up, and I feel great. Nonetheless, I opted for a day off and decided to go into the Dallas office to work early.

When I got home at night, I had the greatest email. At the start of the White Rock Marathon, I saw some guy with a yellow FCA Endurance (Fellowship of Christian Athletes, Team Endurance) tri jersey. I know some guys from FCA Endurance that I met at the International Christian Triathlon Network camp in Arizona last January: Chris Anderson and Stan Smith. Chris is from Burnsville, MN, and heads the FCA Endurance, Minnesota. It turns out that this guy I saw at the start line - his name was Aaron - knew both of them as well. We had a nice short chat, and were soon off in the race. What are the odds that I would run into him at the start of a marathon with well over 3500 competitors?

Anyway, when I got home last night, I had an email from Chris Anderson (FCA Endurance, Minnesota). It turns out that Aaron emailed Chris about me, but couldn't remember my name. He knew I had a sub-3:00 goal, so he looked through the results for people from MN with a sub-3:00 finish. He narrowed it down to myself, Dick Beardsley, and two guys who were slightly over 3:00 (Aaron didn't know Dick Beardsley, but for me it was quite an honor to be included in the same list as the Grandma's Marathon record holder and 2nd place Boston finisher in the famous 1982 Boston Duel; Dick ran a 2:49 in Dallas, 6 minutes ahead of me, 15 years older!). Chris informed him that the guy Aaron talked to at the start was indeed me, not Dick. Aaron signed his email to Chris with "Acts 20:24", a verse that many of you know as my life application verse, posted at the top of my blog.

It's funny how a group like the Fellowship of Christian Athletes can be used to make our world seem so much smaller and unified. I'd like to congratulate Aaron on a great marathon finish, and I look forward to again seeing you at our ultimate finish line.

Posted by mpluimer at 2:30 PM | Permalink | Comments (0)

A taper day today. Recovery swim and light bike. Rode the trainer for 12 miles - Ironman Arizona course. I also swam 2000 m. First 500 meters felt good - 8:17 is a decent time for me for 500. I swam the next 1000 at a 9:05/500 pace, then had some intervals for the final 500.

My friend Don got his Lifeguard job at the "Y" today. He was a bit nervous for the test and asked for prayer last week. It was cool to see that God granted him the ability to pass the test. However, my struggles with prayer continue. I still long for answers to how prayer works. Some prayers seem to be answered. Others not. How does God's will mesh with our requests? Ultimately, His will be done. Then, why pray? I'm reading Philip Yancey's latest book on prayer. It is comforting to see him go through some of the same questions and struggles. Nonetheless, Jesus taught us how to pray. Even if I don't understand how it works, I suppose I am best following his advice and trusting that the mechanism of prayer will work itself out.

Posted by mpluimer at 8:10 PM | Permalink | Comments (0)

I was feeling a bit sluggish today, after my long trip yesterday. Worked out in the evening. I had a light swim - 32 minutes. Swam the first 1000 m in 17:48 (1:47/100 pace). I then ran on the track - 4 miles: 6:55 mile 1, 6:31 mile 2, 6:40 mile 3, 6:35 mile 4. Felt pretty good - getting ready for the marathon. Ended with some light weights - 20 minutes. May bike in the evening, but that is getting more unlikely by the minute!

Life is good, though. I feel blessed just to be able to train. I read about Terry Fox yesterday. As a teenager, he had a leg amputated due to cancer. When he was 22, he decided to raise funds for cancer by running across Canada! He made it over halfway before the cancer spread to his lungs and he died. Nonetheless, he averaged a marathon a day for 143 straight days! On one good leg, and one prosthetic! Unbelievable. This was in 1981. I would like to go to Thunder Bay sometime and see his memorial. That was as far as he made it, starting in Newfoundland.

Posted by mpluimer at 8:52 PM | Permalink | Comments (0)

I'm getting ready for the Dallas Marathon on Sunday, which I signed up for about 3 weeks ago. Not exactly the best way to go into a marathon! Typically one would like at least a 12 week training plan, not 4! My wife and I had to go to Dallas for a PPI staff Christmas party on December 10, and the date conveniently coincided with the Dallas White Rock Marathon. So, I thought I'd give it a go. It should be fun.

My work schedule has been hectic, though. Lots of travel. Today I had to go to Dallas for a meeting. My flight departed Minneapolis at 7:00 a.m., requiring me to leave my house at 3:45 a.m. I awoke at 12:30 a.m. to get in a short workout prior to leaving: Just a 10-mile spin on the trainer, a 4 mile light run on the treadmill, and 30 minutes of weights. I got back home from Dallas at 11:30 p.m. Long day!

Posted by mpluimer at 10:05 AM | Permalink | Comments (2)

Well, the post-ironman weeks have been rather enjoyable until today. Lots of light and off days, allowing my body to recover. I started running the Wednesday after Ironman, but just went a few miles. Since then, I've had a few short runs and rides, but nothing too hard.

I ran the Foot Lake 4 just 6 days after Ironman. It felt strange to move my legs fast after all the slow Ironman training! I managed a 23:52 race, 5:58 minutes/mile pace. I felt OK with that, but definitely not fast. Fortunately, it was fast enough to win my age group though. I also ran the Prinsburg Freedom Run on July 4. Just a 2.5 mile jaunt through Prinsburg, followed by one of my favorite times of the year: Adam's Race, a race for the pre-K through 6th grade. It is so fun to see the kids run their hearts out in honor and memory of Adam Mikelson, who was killed in a car crash at the age of 18 last year. The day was fun. A lack of competition in the Fun Run allowed me to win this year in a time of 14:08. Michael Jr. took 3rd in his age group in Adam's race, which was pretty cool considering he didn't want to race at all!

I've had a few good rides as well, until today. It was hot today, around 95 degrees. I decided to go for a ride-swim-ride. Ride 17 miles to the YMCA, swim 1500 m, and ride 17 miles back home. I had the wind slightly at my back for the first part of the trip. 10 miles into my ride, I was cruising at a nice clip of 25 mph, and didn't notice a big orange flag with a wooden handle laying on the shoulder. The handle was about 1.5" in diameter, so it was pretty good size. It was laying at an angle to the road (not perpendicular). By the time I saw it, I was right on it and had no time to slow. I hoped I'd just go over it, but it was too big and immediately forced my handlebars and tire towards the center of the road. The sudden jolt through me forward and the next thing I knew I was going head over the handlebars at 25 mph. The first thing to hit the pavement was my helmet, followed by my right shoulder and elbow and hip. My head cracked the pavement so hard I was surprised I could get up. I looked around for my bike and saw it laying in the middle of Highway 23. I quickly pulled the bike off the road. Just as I was fetching my bike I noticed an oncoming car must have seen me flip and he was pulling on the shoulder. I was grateful that I would have some help. Then he drove off, without even saying anything! I looked myself over, and noticed a good gash and huge road rash on my elbow. Also, my shoulder was throbbing and my jersey torn open. Closer inspection revealed a good chunk of skin missing on my shoulder as well. My hip also had a good case of road rash and was very sore. But, Praise God!, I was walking and thinking! My helmet cracked, but it saved my head!

Several cars went by, and no one stopped. My chain had come off the bike, and it hurt to bend over to fix it. After struggling with it for 10 minutes, I finally got it on. Everything else looked OK. More cars passed by, but no one stopped. I tried calling home, but couldn't get through. So, I decided I best try to ride home.

I made it home 10 miles, but the sweat mixed with the blood was starting to sting quite a bit by the time I got home. Fortunately, nurse Heather took good care of me and washed the wounds with some antiseptic before treating them with antibiotic ointment and bandages.

My shoulder are hip are quite sore tonight, but I came through quite well. I think I had some guardian angels over me! My head feels fine, and I have no broken bones to my knowledge. Also, I am grateful that there wasn't a car behind me on 23, as that could have been disastrous. And, I now know more than ever: Always wear a helmet!! It saved my life.

Unfortunately, it looks like I won't be running the 12-mile road race tomorrow. But, I feel blessed to be walking and typing right now!

Posted by mpluimer at 8:54 PM | Permalink | Comments (1)