2009 Ironman Lake Placid (I did it! 2 IM's in 1 month!)

Click here to view album: Ironman Lake Placid Overall: 12hr 21min -- 706 overall (about 2258 total), 110th in AG (about 210 total) Swim: 1hr 15min Bike: 6hr 33min (splits: 3hr10min, 3hr 21min) Run: 4hr 21min (splits: 2hr08min, 2hr13min) First of all -- THANK YOU so much to my wife, Sandy, she made this year one of the most exciting of my life. Also, many thanks to my family who came to watch/support me at Lake Placid. It was a big boost seeing you throughout the day. Wow - this race was tough. I knew going for 2 IM's w/in 3 weeks was nuts, but having to finish w/ Lake Placid made things even more challenging. This race scraps away at you. Imagine getting scratched in one place over and over again...basically, the 2nd half of the run is like pouring salt on that sore that's been scrapped away! Conditions were great, we were really lucky to get dry weather and sunshine. The forecast was for pouring rain and it ended up raining a bit on the swim, but stopped thereafter. In fact, it became a bit too hot for some people. I heard 400 participants got IV's -- about 20% of the field. Sun was blazing and tempurature was anywhere from 27-30c (~85-90 degrees F) w/ some humidity. I really wanted to enjoy the experience. An old coach of mine asked if I had "goals" for the day and I said "finish." After having a great experience and overall time at IM Germany 3 weeks prior, I just wanted my family to enjoy the great city of Lake Placid and see an Ironman race. I didn't know what to expect, coming into the race I had caught a cold the week before, traveled from London to NYC, and drove from NYC to Lake Placid. Thus, it wasn't the perfect taper, but I knew I already had the fitness to enjoy the race. More detail on my time splits found when you CLICK HERE to the website Swim (2.4 miles / 3.8km): 1hr 15min Comments: Popped a gel about 30 min before start. Best water I've ever swam in. Clear, cool and perfect for 2000+ swimmers! I stayed clear of everyone and found clear water. Probably could've sighted better on the 2nd loop, but all things considered, I came out feeling pretty good. T1 - 8min 50sec: Long transition run. I'm guessing this is about 400m. Also, I took my time getting my bag, going to the bathroom, and getting on to my bike. Loved the help taking my wetsuit off. Bike (112 miles / 180km): 6hr 33 min (splits: ~3hr 10min, 3hr 21min) Comments: Very challenging bike course. EVERYONE told me to be patient on the first lap and that the bike course doesn't really start until mile 80-90. I took this to heart and "thought" I was being conservative on the first lap, but looking at my splits, I probably still went out a little harder than I should've. The hills just keep coming and coming -- just impossible to get any rhythm. I remember thinking I was never going to finish during my first lap, but felt much better on the 2nd lap. Click HERE for comparison bike courses in North America Ironman Races (YES - Lake Placid is a bit hilly). Overall, I kept these things in mind on the bike: 1. Don't destroy yourself on the hills -- LET EVERYONE GO AND BE PATIENT -- When I got to the hills (and there are a LOT of hills), I kept my pace as low as possible and was able to have a conversation or eat while climbing. I didn't want to blow it and knew there was a lot of hills to come. Also, I was starting to feel the fatigue from the last Ironman! 2. Get some speed and keep your pace on downhills/flats -- Guessing my confidence has gone up this year on the bike and all my pilates/yoga classes have helped kept my form throughout the ride. I really went for it on the downhills and my core kept me very stable going 50+ mph! I just wanted to gain as much time as possible and keep my legs turning over instead of taking long breaks then pushing uphills. 3. Keep the fluids going - it's hot! -- The weather was pretty warm and the humidity wasn't helping. I went through about 5 bottles of water/nuun and 1.5 bottles of carbo pro/gatorade. Not sure I managed this great, I had to go to the bathroom 3 times during the bike ride. I wanted to be sure my energy was good going into the run, so I kept hydrating and pouring as much water on my head as possible. Definitely helped! Nutrition -- hour 1: 1 bar, 1/4 bottle carbo pro, pack shot bloks, bottle of nuun (sodium) = ~80g cho hour 2: 1 bar, pack shot bloks, 1/4 bottle carbo pro, bottle of nuun (sodium) = 80g cho hour 3: 1 bar, 3 shot bloks, 1/2 bottle of powerbar drink, bottle of nuun (sodium) = ~70g cho hour 4: 1 bar, 1/4 bottle of Gatorade drink, gel, bottle nuun (sodium), 3 shot bloks = ~70g cho hour 5: 1/2 bottle of Gatorade drink, bottle nuun (sodium), 2 gels = ~60g cho hour 6 (only about a half hour): 1/4 Gatorade drink, water, gel = ~30g cho T2 - 2min 48sec - Felt good during transition, went to the bathroom and started at an easy pace. Run (26.2 miles / 42.2km): 4hr 21min (splits: 2hr08min, 2hr13min) Comments: 2 laps (~13.1 miles each) of quite hilly surface. There were a lot of up and downs including 2 pretty steep and long hills each lap. This is NOT an easy run course. I had a strategy to walk through each aid station (about a mile a part) and drink a cup of something (gatorade/water). Overall, tough run and my body was really starting to feel the beating from doing races so close together. Here is a description of each lap: Lap 1 (mile ~1-13.1): I had the crazy idea of thinking I could do a sub-4 hr marathon, but didn't end up getting close. On the first 2-3 miles I was clipping the miles off at a decent pace (sub 9 min), but those were mostly downhill miles. Almost immediately afterwards you start the rolling hills and my pace quickly went down. I felt OK and started feeling a bit worse through miles 7-13. My energy was going down a bit and I knew my pace was slowing. At that point, I made a decision that an evenly spaced marathon is better than exploding on the 2nd half...thus, I slowed down. I started taking my salt pills (~2/hour) each hour which helped my energy levels and absorb some of the nutrition. Half Marathon split = ~2hr 08min Lap 2 (mile ~13.1-26.2): After seeing my family and giving my wife a kiss, I felt much better. Mentally/physically, it's so much of a lift to pass the halfway point. I quickly told Sandy that it was going to be a long marathon and I definitely won't break 4 hours. My spirits and energy were decent, but I had a long way to go. I quickly noticed how HUNGRY I was and how much I had to go to the bathroom, again! I think I'm a salty sweater b/c even after ~10 salt pills, fluids were going right through my system. Thus, for about the last 8 aid stations, I took in a cup of chicken broth and pretzels -- not much more water or gatorade or gels. I felt much better on the 2nd half after taking the nutrition. I thought I was going to negative/even split the marathon, especially b/c I was passing a lot of people who were starting to walk. I am happy that, albeit slow, I was able to run the entire race (other than the aid stations) and feel pretty good -- even the 2 crazy long hills! Half Marathon split = ~2hr 13min 2 Ironmans in one month = mission accomplished!!

NYC Eat-A-Thon

Postcard for You :: Eating Champion

One week in New York is a wonderful thing. Instead of R&R, it's more like F&F (Food and Friends). It was great to see everyone at Lily and Andy's wedding on Sunday -- (link to photos). Mazal Tov to the newly married couple! I left out crazy photos of one Mr. Richard Won on purpose. Let us know if you want to claim those in the future :).

Thanks for everyone that participated in the NYC Eat-A-Thon Joe and I planned out. Joe looks like a pretty big eater in this photos above huh? I think that was the only bite he took out of the whole pancake after the waitress spilled syrup over his shorts (ouch!). But biggest eater goes out to our friend Winnie who ate with us at almost every restaurant we had reservations at. She introduced us to Sushi Yasuda which definitely goes onto the Sko and Joe New York Recommended List. Other new notable restaurants: Aburiya Kinnosuke and Mas Farmhouse

Need I mention how much shopping Joe and I did in New York. I'll save that for my girlfriends next time I see them. My proudest find was a new 'carry with me' digital camera -- a Canon Powershot SD700 (aka the lower light killah). Some of the photos from this New York Flickr photo set are from this camera.

Take care everyone in New York! Will be back in November for the New York Marathon! (Joe actually got in this year!)

All the Best,
Jetlagged and Overworked Sko and Joe

NY = Shop, Shop, Shop

Remember to make your donations: www.justgiving.com/Google3PeaksChallenge (Thanks Shirley, Esther, Tran, Hide and San San!) Just 2 weeks until our 24 hour hiking madness!
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Joe and I just came back from 4 days in NYC and 2 days of work in Paris to find that our Britta was growing algae (nasty!). That was a clear sign that we needed to stay home and clean the flat this weekend. At least we learned something --don't leave your Britta sitting in the sun.

This zombie like feeling has lasted for a whole week. I woke up not knowing what city I was in (honestly!).

Last Wednesday -- Arrived in NYC for Karen's Wedding (funnest wedding I've been to by far!), had dinner with my lovely NYC team mates (Aizzah and Lenny) and Aizzah's husband Dr. Azeez (sorry for throwing food at you so many times!), saw as many friends as possible (Gina, Susan, Amy, Winnie, Shirley, Karen, Jen), and shopped, shopped, shopped (Mac, Henry Bendel, Club Monaco, American Apparel, Sabon, jewelry lady near Burberry, Lolli)! We shopped even more after we found out there is no sales tax on clothing items under $110 (thanks Jen!); and ate, ate, ate (Gari, Clinton Street Bakery, Blue Water Grill, Nicky's). I was inspired to document our fave restaurants in NYC upon our return. Hope you find it useful. Will be adding to it as we discover more, and as I remember more :). It was great for Joe's parents to fly into NY the same time we were there. The whole Pak family stayed in the newly renovated house in Greenpoint, Brooklyn. It was lovely! :)

(Click on photos to view full sets: (1) Wedding (2) Other NYC photos)

This Monday -- Came back to London, repacked and left on Tuesday for Paris. It was a work trip, but I got the chance to visit the Louvre for the first time. Would definitely recommend going in the evening when the museum is less crowded. We did one of the 'thematic trails' you can find on the Louvre website - Masterpieces of the Louvre. It was a great 1 hour stroll through the museum's must see pieces. Was also able to check out the new Marc Jacobs store in Paris. Highlight of my trip was trying on a $1,400 dress that fit me perfectly :), and admiring the Palais Royal gardens with my hubby :).

Joe and Sko Travel Plans:
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Copenhagen, Denmark (Tenative for sko): May 11
3 Peak Challenge in Scotland, Wales, England: May 13-14
Berlin, Germany: June 2-8
Greece - Athens, Mykonos, Santorini: July 28 - August 5th
Paris with Joe's Family (Tentative): August 11-13
China (Maybe with sko's parents): August/September
Israel (Tentative): August/September

Recommended List: New York City

FOOD
DB - Drop By, No reservations needed
NR - No reservations, but worth the wait
MRWA - Make reservations way ahead, at least 1 week
CS - Chill spot, casual and fun
PS - Posh spot, fun to people watch

::Brunch::
Clinton Street Baking Company - http://www.clintonstreetbaking.com, 4 Clinton Street, btw. East Houston & Stanton (Must Try: pancakes, muffins or biscuits) -- NR, CS
Sarah Beth's - http://www.sarabeth.com (A few locations and always widely popular on the weekends) -- PS, NR
Petite Abeille - 107 W. 18th St. btw. 6th and 7th Ave. (Must Try: Belgian waffles, eggs benedict with salmon) -- CS, NR
Five Points - 31 Great Jones St. btw. Lafayette St. and Bowery, 212-253-5700. (You can actually make reservations here! A bit on the fancier side, but the restaurant has a great vibe.) -- MRWA
Balthazar - 80 Spring St. btw. Crosby and Broadway, 212-965-1785. French bistro serves most buttery yet delicious scrambled eggs I have ever tasted. Only place I've seen fellow diners eat muscles and oyesters for brunch. -- PS, MRWA

::Steak/Meat::
Strip House - 13 E. 12th St. btw. University Pl. and Fifth Ave., 212-328-0000 (Expensive, but luv the ambiance, and luv luv luv the creamed spinach) -- MRWA, PS
Peter Lugar - http://www.peterluger.com, 178 Broadway, Brooklyn. 718-387-7400 (Sizzling steak on a platter, worth the trek to Brooklyn) -- MRWA
Blue Smoke - 116 E. 27th St. btn. Park and Lexington Aves., 212-447-7733 (Awesome ribs, fried chicken and macaroni and cheese!) -- MRWA

::Burgers::
J.G. Melon - 1291 Third Ave. at 74th St., 212-744-0585 (The good greasy burger) -- DB
Rare - 303 Lexington Ave, Shelburne Hotel-corner 37th St., 212-481-1999 (Expensive, but they have creative burgers) -- DB
Shake Shack - Madison Square Park at 23rd St., 212-889-6600 (Great hangout for the summer, located in the middle of park) -- DB, CS
Burger Joint - 118 W. 57th St., inside Le Parker Meridian Hotel -- DB, CS
DB Bistro Moderne - 55 W. 44th St. btn. Ave of Americas and 5th Ave. (featuring a $29 burger stuffed with truffles and foie gras) -- PS
Spotted Pig - http://www.thespottedpig.com, 314 West 11th St. @ Greenwich St. 212-620-0393 (West Village Gastropub with quality food overall) -- CS

::Pizza::
Grimaldi's Pizza is worth the trek to Brooklyn. If you go there, definitely try out the Brooklyn Ice Cream Factory located on the promenade near the water/under Brooklyn Bridge.
http://www.grimaldis.com, 19 Old Fulton St. under the Brooklyn Bridge -- DB, CS

::Sushi::
Tomoe Sushi - 172 Thompson St. btn. Houston Street and Bleecker Street (always a line, but worth the wait) -- NR
Gari - 370 Columbus Ave. near 77th St., 212-362-4816 (Sushi so good they don't serve it with soy sauce) -- MRWA, PS
Jewel Bako - 68 Prince St. btn. 2nd and 3rd Ave. (Tiny place so best to go on a weekday)
Blue Ribbon Sushi - 119 Sullivan St. btn. Prince and Spring (More expensive, but yummy and of course it's in Soho so fun as well) -- NR, PS
Sushi Yasuda - 204 East 43rd St btn. 2nd and 3rd Ave. (Very fresh fish and great sushi rice make the perfect sushi)

::Japanese::
Ippudo - 65 4th Ave. at E. 10th St. (Best ramen broth ever! And the chicken wings are yum! Be warned wait time around dinner could be up to 1 hour) -- NR
Sobaya - 229 E 9th St. btn. 9th Street and 10th Street, 212-533-6966 (Fresh hot or cold soba noodles made here) -- CS
Momofuku - 171 1st Ave. btw. 10th and 11th St. (Noodle bar, but you have to get the steamed buns with chicken or pork!)
Aburiya Kinnosuke - 213 E. 45th St. btn. 2nd and 3rd Ave., 212-867-5454 (Features the robata grill. Order grapefruit soju cocktails, the giant chicken meatball, and the freshly-made tofu. Everything we tried was good here! Party 4 and up get a private room.)

::Seafood::
Blue Water Grill - 31 Union Square West (Get a table inside the restaurant that looks out onto the patio on a summer night, or downstairs in the jazz room) -- MRWA, PS

::Sweets::
Beard Papa's - Multiple locations: Inside Cafe Zaiya @41st and Madison, Broadway btn. W 76th and 77th St., Broadway btn 8th St. and Astor Pl. (Greatest cream puffs ever! Originating from Japan) -- CS, DB
ChikaLicious Dessert Bar - E 10th St. and 2nd Ave (Different desserts every day of the week. Don't go too late because they may sell out!) -- NR
Veniero's Pasticceria & Caffe - E. 11 St. between 1st and 2nd Ave (Must Try: Cannolies, just order at the counter and take it to go)
Blue Ribbon Bakery -- 35 Downing St. at Bedford St., 212-337-0404 (Dinner place, but I luv the dessert here, i.e. chocolate chip bread pudding. Arrive before 7pm on weekends, or else it's hard to get a table) -- NR, PS

::Other::
Mexicana Mama - 525 Hudson St., between Charles and W. 10th Sts., 212-924-4119 (Yummy spin on Mexican food, very flavorful) -- NR
Congee Village - 100 Allen St. (Yummy Chinese food, satisfies the craving) -- DB
Hampton Chutney Co. - 68 Prince St. at Crosby St. (Stop here for a snap after shopping all day in Soho) -- DB
Nicky's Vietnamese Sandwiches - 150 E. 2nd St. and Ave. A (We used to stop by here every Saturday for lunch. Fresh toasted baguettes make the sandwich!) -- DB, CS
Russ and Daughters - http://www.russanddaughters.com, 179 E Houston St. btn. Allen Street and Orchard Street (Pick up some licorice from Australia and sweetened dried mango)
Po - 31 Cornelia St. between Bleeker and W. 4th Sts., 212-645-2189 (Splended Italian in a cozy place. I had the best gnocci ever at this restaurant.)
Cafe Habana - 17 Prince St. at Elizabeth St., 212-625-2002 (Latin American; Don't miss the grilled corn!) -- NR

::Special Occasion::
Cru - 24 Fifth Ave. at 9th St. -- MRWA
Gramercy Tavern - 42 E. 20th St. between Broadway and Park Ave. South, 212-477-0777 (Love the service here, and the free treats in between courses is delightful) -- MRWA
Mas Farmhouse - 39 Downing Street, 212-255-1790 (Expensive French-American open late. Excellent spoil you service. Definitely for the foodie in you!)