It's all about the day!

Ironman World Championships 2008 Race Report -
As I walked down the stairs to the beach for the start of the race, the crowds lined the cove's wall, the sun squinted over the mountains, black speed suits brushed by me and oval goggles glared. I suddenly became confused, however, as I tried to differentiate between the pounding of my heart and that of the native Hawaiian drummers whose rhythm was not only motivating but intimidating. I turned to my friend Danny and said... "I feel like we are on our way to be sacrificed!" In a way I was right.

The swim start was 1800 of the best Ironman athletes in the world charging to be the leader of the school of human fish in the first 1/4 mile. It was mayhem. Men and women combined punching, kicking, crawling and a few swim strokes in between to get through the 2.4 mile swim as fast as possible. Except for a couple hits to the face I managed to get into a good rhythm and draft off of a strong swimmer. I stayed with this guy for almost the entire swim until a pile up around mile two sent me on my own. I came out of the water in 135th overall and 13th in my age group of 160 in a time of 57:14.

The bike was a fast beginning and I felt strong. I had to keep reminding myself that it would be a long day and a hot one for sure. As Matt Dixon coached me to do, I threw away my expectations and calculations and went purely on feel, monitoring my technique, breathing, hydration, electrolytes and food. The Queen "K" Hwy is a long and desolate stretch with black lava fields on either side and is embraced by ocean and volcanic mountains. The hardened lava acts as a brick oven throwing heat into each and every pore. I was humbled by the quality of riders stretched before me, some 15 yrs either way of me. The winds were brutal pushing us backwards and sideways, a gust literally moving your bike 3 ft. to the side. Passing or being passed was a little unnerving. Two unfortunate riders would be blown off the road resulting in some bad crashes. It was a long 56 miles out and I struggled with the climb to the halfway point. Heading downhill back towards Kona energized my mind and body. I was having a good race and racing smart. My bike ended up being a solid 5:17 mins. which put me in 213th overall and 32 in my age group.

Coming off the bike into the transition my buzz was quickly killed. I could barely run my bike into the racks because my left knee was in some serious pain. This was not so unexpected as I had had some knee pain for 2 weeks prior to the race. One week before, I could not even run 10 mins. without having to stop. I treated it aggressively and did not run at all. I said to myself, "We will see how it is on race day. I won't know if it will hold up until I get across the line." I went into the transition tent and found a massage therapist - luxury it was not, saving grace it turned out to be. He started working the quad to relieve the tension on the knee, but the result was an intense hamstring seizure. On a scale of 1-10, sudden cramping is an 11. After 10 mins. in transition I started my run with every bit of positive thinking possible being pushed to the forefront of my brain. I had a strong, pain free couple miles and I was confident.

Once again, Kona gods surprised me as I was thrown into the Pain Cave, heat taking over my body. I slowed down and felt horrible. I was being passed and, yet still passing others. One woman I ran by was uncontrollably sobbing. I said to her, "Just one step at a time... you can do this!" Little did I know if she could even understand me (over half the racers were foreign) and that my encouragement would become my mantra! I thought of Sarah. She would keep going, getting one foot in front of the other. My race now came down to survival. I put cups of ice down my shorts (yes, voluntarily) and top in attempt to bring down my core temperature. I saw my great support team at mile 6. Jay and Chris, my in-laws, parents and wife all cheered me on as I approached. I took it to a somewhat defeated walk to say, "Guys, its going to be a really long day. I am hurting!" 20 miles to go and its only getting hotter! One step at time. I decided on my new strategy. If I could run a mile to the next aid station, then I could walk 30 secs. getting ice and water, recoup and then be able to run a little faster the next mile. Walking would be a much needed mental and physical break. I headed out again to the Queen K, a lonely, hot stretch of fresh blacktop in prime tanning hours. The ice was working however, and I started to cool. I just kept it steady. As I passed mile 16, three people stood by the roadside, their hands on their knees. It reminded me of some attendees of my 21st birthday party but they were projectile vomiting Gatorade, Clif bars and gels, not booze. Another racer lay in the dirt passed out - a photographer became his medic. This was suffering, not fun. "Finish what you start!," I thought. With the end coming closer and my body cooling down, I was able to pick up the pace for the last 10 miles. I may not be breaking 10hrs. today, but I was determined to break 10:30.

Coming towards the finish my mind raced with thoughts and memories of this Ironman Journey - the first conversation with Chip Olson about tackling this goal, the coaching by Matt Dixon, the 12-20hrs a week of long solo rides, cold swims, amazing runs, the time spent with Sarah's spirit, being hit by a car and surgery, the comeback process, Lake Placid qualification Ironman, the birth of my baby girl two months prior, the new friends, the free time I would soon have to spend with my wife Amy and girl Fiona, the time to surf, and option to have a beer... or three!

Most importantly, I thought of the fundraising we did through Sarah's spirit for Outward Bound. I was blown away by the fact that Chip Olson's generosity and sponsorship of my Ironman season, had created a chain reaction of giving. Triathlon is often a very selfish or should I say "self-focussed" sport. However, this Ironman Journey was not about one man. Rather it was about all of those who have supported me and the Sarah Devens Memorial Scholarship. The donations will not only change the lives of some very deserving kids who embark upon the Outward Bound journey, but those lives who are touched by community service done by the recipients before and after their return.

The last 200 meters were the best part of the whole race.
The crowds cheers ushered me into the finish chute. I ran to the ramp leading up the arch and then walked across the line soaking in every bit of it...every bit! Looking up at the clock...10:26:03. Whew! I left it all on the course. I was humbled and proud.

Hopefully, many of you are inspired to take on that goal you've had in your heart. I watched it on the faces of every finisher and especially on the 72 yr. old woman and the 79 yr. old man as they crossed the finish line just minutes before the midnight cut off time. Anything is possible... as long as you take one stroke, one pedal, one step at a time!

Thank you all for your energy and interest. Be good to yourself and your teammates.

Josh Crosby
joshcrosby1@mac.com

5 Legs of A Triathlon… Not 3!

Pre Race Prep:
Most people think anything before the starting line is pure, focused, grueling physical training. This is true, but what goes unmentioned is the relentless testing of gear, preventative maintenance like Rolfing, massage, physical therapy and chiropractic adjustments to say nothing of the travel hassles like lost luggage, packing your bike safely so TSA doesn't break it and of course managing your itinerary which, depending on where you’re going, can get complicated. By the time you get to “go,” a relief sets in, knowing the logistics are over, and that all you have to do now is synchronize your mind, body and spirit. Although people mean well, I can’t tell you how often this exact exchange came up:
Nice person: “Is this your first Ironman?”
Me: “Yes it is.”
NP “Well, this is what you need to do….!” Of course a long list of
advice then follows.

I had to meditate to stay sane, listen to my coach Matt Dixon and my gut. I got to the starting line with this acute sense of readiness; no more talk. Just action.


The Swim:
There’s no other way to describe this initial leg of the race; total, inconceivable chaos. 2400 athletes tread water at the starting line-up, adrenalin pumping, wet suits pulsing with a thirsty, manic desire to blast out of the gate. Oh, and you’re nervous as hell. You know you’re about to get kicked in the head (yes I did), get your goggles ripped off (that too) and at least one (or four) sucker punches to the ribs. Strategy? You can’t hold back but you can’t spend all your change in the first hour. You get two choices: 1. Get in the rear to avoid being stampeded 2. Go out hard and charge to the front of the crowd. I did the latter and settled into a moderate pace after the frenzied first 400 meters. As my college coach used to say. “Everyone has a dollar of change... don’t spend it all in the first quarter of the race!” Good advice for the ten hours ahead.



The Bike:
112 miles of slick roads, pelting rain, steep hills, and hundreds of riders… someone is going down. And they did. Fortunately it would not be me. As an adventure racer, elements are always part of the equation. While cycling in slippery, dangerous conditions isn’t ideal, I adapted, knowing I’d been in much worse, and for a lot longer. This was a great leg for me, moving from 9th place to 2nd.
While biking is my strength, the marathon ahead forced me to be strategic; no time to stop at the aid station Porta Potty. And good thing I didn’t…that three minutes would prove critical by races end.



The Run:
Welcome to The Pain Cave!
Started out strong at a 6:50/mile pace, which I intuitively knew was too fast and gradually settled into a 7:30 pace. At about mile 6, I found myself next to a guy who had led the bike leg; a strong, confident athlete. He turned to me and suggested that if we ran a 3:45 marathon, we would qualify for the World Championships. Initially, the math was a relief! This meant slowing down to a eight minute pace. But instinct jabbed me in the gut like a knife as the third spot cyclist passed us with authority. I said nothing to my companion but picked up the pace since I knew his calculations would prove wrong. I suffered the most in this leg. My quads felt like concrete. Imagine the pain of a Charlie Horse each… step…of…the…way. Ouch. I managed to hang on despite being passed in the last mile (the last mile!) and fell to fifth place. I finished by running around the speed skating oval where Eric Heiden took the Gold several times over. Deep relief and a high that can only be described as ecstasy washed over me as this lifetime goal came true for me. I soon learned that I had earned a spot in the Ironman World Championships in Kona, Hawaii. Remember that Porta Potty I skipped? Remember the runner I left behind? Thank goodness for a few small but crucial decisions; three minutes is all that separated the qualifiers from those would stay home.

Recovery:
After a huge event like Ironman it can take weeks if not months to fully recover. Physically of course, but emotionally and mentally as well. I look forward to sleeping in a bit, especially considering my wife and I will be welcoming a little Irongirl in the next couple weeks. I am excited to go for a walk instead of a run, take my cruiser bike along the boardwalk or jump in the ocean and ride on top of a few waves instead of swim through them. Balance and variety are crucial in life. Oh yeah, I plan to put on a few pounds as well. My perspective and focus after a couple of weeks of recovery will then be able to clearly turn to my next goals, fatherhood and the World Ironman Championships, where I will be sure to use my newly learned lessons in both regards!

For tremendous support and for enduring tough conditions my big thanks goes to:
Team Olson Research Group, my parents, the Winter family, ZOOT Sports, Matt Dixon, those of you tracking me from home and my wife of course. Never could it be done without a few crazy fans! Kona, here we come...Thank you!

Off to the Pain Cave! - Ironman Lake Placid

“To give anything less than your best is to sacrifice the gift."
- Steve Prefontaine

I am trained to my best, rested as I need to be, excited about the challenge ahead, nervous of the unknown, confident about my ability to handle the unexpected, humble by the terrain of Lake Placid and my competitors, have practiced my race plan and packed (almost). I am ready... for Ironman Lake Placid!

It has been quite the journey so far. I have been trained by my coach, Matt Dixon, for the past 8 months, averaging 14-20 hours a week. He has sent me on 100-mile bike rides which have drained me to the core, not enough however, to keep me from throwing on the running shoes and hitting the pavement for another 8 miles. The past 3 months have been like a cram session for exams. After being hit by a car on my bike and thrown fifteen feet before landing on my head, hand and shoulder, enduring hand surgery and a two-month hiatus from training, I was forced to put the training into high gear. However, I had to find balance between too much and too little. Any injury going into a race can be lethal to your odds. Fortunately, the hand is good enough to race. The training has been producing results and more importantly, confidence.

I have not been this excited about a race in a long time. Ironman has been on my brain and in my heart since high school and now I have the chance to get out there and experience it and race with everything I have. In my Indo-Row program, I call this “emptying the tanks.” But, fortunately, I am not racing alone. I have the energy of all those who have been supporting me over the past year - my family (and soon to-be-baby girl), friends, and O.R.G. Any racer should be this lucky.

Come join me in this race as well. We would love to have you follow my position via the web. You can track me by following the directions on the link below.
Tracking begins on Race Day July 20th 6:45 am EST.
You can look me up by Name: Josh Crosby, Age Group: Male 30-34.
Track Team ORG during Ironman Lake Placid
or go to Lake Placid Ironman Homepage and look for "Track and Athlete" tab.

See you at the finish line. And while the finish line is part of the race, it is only one part. My goal? The top 8. This is what will take me to the mother Ironman, the World Championships in Kona.

Check out the following Ironman videos when you have chance... they are both amazingly inspiring in different ways and will give you a feeling for what it is all about. If one brings a tear (or several) to your eyes, you are not alone!
Team Hoyt- Father and Son Extraordinaire
and
Ironman Psych Video


In Good Health,

Josh

RACE UPDATE: Testing the Waters - Ventura Breath of Life Race

After a 3 year break from participating in a serious triathlon it was time for me to test the waters and see how I stacked up. I have been on a tough training schedule to say the least. I have been putting in more hours on the bike than ever before (around 200 miles per week), running almost 20-30 miles a week, Indo-Rowing 5 times, swimming 2-3 times and trying to making sure to get the physical therapy, massage and chiropractic to keep this engine and chassis moving along. After getting hit by a car in March and having surgery on my hand, I was forced to rest for 2 months. It has been a bit of a comeback situation adding pressure to my training and forcing me to find a race to wet my feet before the Lake Placid Ironman in July. I chose the Breath of Life Triathlon in Ventura, CA, an Olympic distance triathlon: 1 mile swim, 25 mile bike and 6.2 mile run. Nothing like Ironman in terms of distance, but it would warm me up for Lake Placid and definitely test my speed, as the pace in a 2 hr. race is much faster than a 10 hr. one.


Swim:
The gun went off and I soon found myself plunging into the water making my way through crashing waves. Luckily I was able to avoid body pile ups, kicks to the face or elbows to the body as racers try to get ahead. I did find myself trying to grab onto the draft of some of the faster swimmers. That didn't work as I was left in no man's land with 6-7 guys ahead of me and plenty behind chasing me down. A strong current of doubt hit me. "You are already getting killed on the swim. What's wrong with you? You should have trained more! Am I sick and have no energy?" This transitioned quickly into my mantra. "Be here, be now!" Sounds hokey perhaps, but it forces me to be in the present and concentrate on what needs to be done. Relaxing into my rhythm, I started to move up on the others. I came out of the swim in 6th place I believe. Running up the sand is one of the most painful parts of the race. You have just had your breath regulated every stroke and now the air is free to flow but this transitional breathing period is brutal. In addition, you are charging up the sand trying to get your land legs back and your wetsuit off. Pain!

Bike:
The bike is my favorite element and probably my strength. I felt like a hunter chasing down my prey. My form and position on the bike to be as aerodynamic as possible, breathing steadily and drinking fluids became my focus. I could see my first racer ahead and I reeled him in. I continued to pick them off one by one until I had passed everyone. My body and bike were splattered with drool and snot, signs of a solid effort. I later found out I had the fastest bike split of the day averaging close to 27 mph.


Run:
I have never viewed myself as a runner, but this year I feel I have become one. I started the run at a solid pace running around 6 minute miles. This was a challenging pace, but I felt that I could hold it for the next 6.2 miles. As soon as that went through my head, I was passed by the cyclist I had just gone by in the last 1/2 mile of the bike. He went by me as if I was seemingly walking. I had two choices I could make at this point: 1. Stay at this pace and except 2nd place or worse 2. Pick it up and try to stay with him as long as possible. The later was riskier as it could reward me with first place or blow me up only to get passed by several. I chose option number 2. I did it one step at a time and stayed on his heels the whole way. When doubt plagued me, I went to my mantra once again. Be here, be now - every step. I saw the mile to go mark and I knew this would be a sprint to the end. Just then, he accelerated. We were already running 5:45 miles and he dropped it to 5:30. My legs started screaming! 200 yards to go, he pushed again. I responded and went for the sprint closing in on him. I emptied the tanks! He held me off by one second. Second out of 1,000 racers and by one second over the 2 hours of racing. We gave the fans a show the announcer told me and thanked me for making his job easier.



















The beauty of this race and many triathlons is that you have all types competing. There were 12 year olds and an 80 year old, the heavy set and the ultra lean, people with mountain bikes they borrowed from a friend and $6,000 bikes made of the lightest materials. There are also teams (families, companies, friends) where one person swims, another bikes and another runs. Everybody feels the same way when they cross the line - “I DID IT! I gave it my best today and that is what I set out to do!” You learn from each experience (each race) transferring those lessons to the rest of your life.

I encourage you all to set a goal of doing any kind of race - triathlon, biking, running etc. There are Sprint Distance triathlons that are around a 400 yard swim, a 10 mile bike and a 3 mile run. Let me help you get started. You will get in great shape as you have a goal for which to train. The icing on the cake will be feeling the beauty of crossing the line and knowing you laid it all out there.

Check out race info and results at:
http://www.triforlife.com/

In Best of Health,

Josh Crosby

Background to Josh Crosby and ORG's Road to Kona

Welcome and thank you for joining Olson Research Group and me on our Ironman journey. I have dreamed of taking on this challenge since I was a senior in high school after one of my classmates had returned from finishing his first Ironman in Kona, Hawaii. He listed the distances and I was stunned that he rode 112 miles after the 2.3 mile swim. Then he hit me with the punch line! A 26.2 mile run, a marathon, was the last leg in this race. I believe this news caused me to shout something like... "No way dude, that's nuts!" It was inspiring to say the least as the longest I had raced at that point in my life was a seemingly lengthy 6 minutes in my rowing races and the farthest I had run was up and down the soccer field. Although floored by the distances, I knew that someday I would take on the challenge of Ironman. Almost half a life later, I am getting ready to attempt my first Ironman. Olson Research Group is teaming up to help me fulfill this dream, this journey into my physical and mental capacities. We are hoping that you will enjoy my installments, cheer from a far or be inspired to take your next step in accomplishing a goal of yours. We ask you to take advantage of some helpful articles, advice and links to information that will aid you in your journeys.

Olson Research Group hired me in 1997 as one of their first employees. After graduating from Brown University I moved to the U.S. National Rowing Training Center in pursuit of an Olympic spot. I needed to make some money to support my rowing, but didn't want to settle for just any job. I wanted to work where I could not only learn, but also feel supported in my Olympic pursuit. The ORG family instantly made me feel part of their amazing team. I was not just an employee, but someone who became part of the family. The culture that existed then, and clearly remains today, was one that holds the combination of quality, honesty, hard work, results and loyalty above all else. This environment attracted not only me but other rowers who soon found Olson to be all that I told them it was. Although, several years passed from my actual working days at Olson, my memories are fond. Once you are in the ORG family you don't want to leave. That became very apparent by the number of familiar faces I saw last year at the annual Christmas party 10 years after my first. It is an honor representing Olson Research Group, wearing their logo on my chest from the first stroke on this journey, each pedal of this process and on the final step across the finish line!

Josh Crosby's Athletic Background
I have rowed competitively since my grandfather and father threw me in a boat at 13 and sent me up the Charles River in my first race. Since my days at St. Paul's School, I have gone on to many athletic challenges. As the smallest rower on the U.S. Jr. National Rowing Team in 1992, I had to fight my way to a spot on the crew. We then went on to be Jr. World Champions winning the first gold for the U.S. in 20 years. I competed for Brown University crews '93 - '97 as a heavyweight (I was 155 pds. sopping wet) where we were undefeated and National Champs. I then rowed for the U.S. National Rowing Team as a member of the lightweight team and went to the World Championships '95, '97 and '98. I did a couple triathlons in 1996 to stay in shape when I failed to make the Olympic rowing team. My first triathlon put me in the hospital. I didn't eat or drink because I was too afraid of getting caught. My fear served me well, as I was handed my first place trophy in my hospital bed. This, however, is not a recommended tactic.

After hanging up my national team oars and moving to Los Angeles, I fell into a sport that was all about distance, Adventure Racing. I raced professionally for Team Revo, for 5 years all over the world. Adventure Racing is a 3-4 person team sport involving multi-disciplines (kayaking, mtn. biking, trail running, ropes, navigation etc.) and often lasts anywhere from 12hrs. to a grueling 7 days. I still enjoy rowing, as my fitness program Indo-Row, uses rowing machines to keep me in shape and allows me to spread the benefits of rowing to people of all shapes and ages. As you can see, I have certainly had athletic challenges in my life. However, Ironman is a whole other beast. You do not have teammates to lean on. It is not only long, but to qualify for the World Championships in Kona, you have to be FAST!

Why Ironman?
To me, Ironman is not about race day, but rather the journey to that epic day. It is an opportunity to truly grow as a human being. Along this trip I will face my demons, deal with doubt, pain, pressure, injuries, physical limitation and other unforeseeables. However, there will hopefully be progress, pleasure, gains, new barriers broken, relationships strengthened or created and challenges overcome. Qualifying for the Ironman World Championships is a way for me to strive for a seemingly unreachable goal. A goal that will require me to dig deeper than perhaps I can even contemplate. I have learned that you gain little from doing something you know you can do. I don't know exactly how I will handle this process. However, I do know that if I can overcome such challenges, then I will become a stronger human being - at home, at work and in this universe. The stronger I am, the more I can give to this world and its people.


Start the Dialogue and Race Your Race!
Please stay tuned and take a look at my training schedule to get an idea of how I am preparing. I have hired a coach, former pro triathlete Matt Dixon, who is putting me through the ringer! You will be able to see his plan for me and see what it will take to get in shape for this race.

We encourage you to comment on this blog and continue the conversation so I can help you with a fitness goal and perhaps send you on your way to the finish line of your first running race or triathlon. Please take advantage of this resource and feel free to email me at: Jcrosby@olsonresearchgroup.com


In good health...
Josh Crosby