Month: December 2011

Happy New Year

2012 is right around the corner and it’s time to set my goals for next year. I accomplished my main goal for 2011 and that was to run 1,000 miles in the calendar year. That was such a huge accomplishment for me and I am extremely proud of myself for running each and every one of those miles. 2012 should be a great challenge for me. I have a few things planned out and a few things that I need to hammer down.

This is what I have going on so far for 2012:

  1. Lean Out Challenge – This is a 60 day challenge that I’m participating in through CrossFit. It’s all about nutrition, my main issue when it comes to being fit. I will not be drinking or eating any sort of fast food for 60 days.
    1. Each meal has three positive or neutral values:
      • -2 cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day) +0 paleo meal that includes dairy
      • +1 paleo meal: all Paleo rules apply (5 possible per day)
      • +2 zone meal: all standard Zone rules apply (10 possible per day)
      • +3 Paleo/zone meal: paleo quality in zone proportions. (15 possible per day)
    2. “Rule of 5” bonus points:
      • +1 5 meals per day (1 possible/day)
      • +1 fewer than 5 hours between meals (1 possible/day) -1 more than 5 blocks per meal (-5 possible per day)
    3. Exercise:
      • -10 fewer than 3 WODs/week +0 3 WODs a week
      • +10 4 WODs a week
      • +20 5 or more WODs/week
    4. Bonus points:
      • +1 64oz of H20 in a day
      • +1 8+ hours of sleep
      • +1 if half of carb blocks are from veggies
    5. Deductions:
      • -1 for each alcoholic beverage. (-5 possible per day) -1 for no PWO meal (before leaving the gym)
      • -1 for less than 3 grams of fish oil/day
      • -1 for each carbonated beverage

  2. By the end of 2012 or December 21st, I will be in the single digits of fat percentage… meaning I am not now.
  3. Train and complete Ironman Louisville.
  4. Run/Bike/Cycle 2,012 miles for the year. I don’t think this one will be hard especially since I will be completing 7% of that all in one day on August 26th.
  5. Have my credit card balance down to zero by March 1st. This has been lingering for some time now. Something about traveling all last year and going out of the country twice in 3 months…. the only downfall of #whynot.

2012 should be an interesting year. I’ll keep you updated throughout each of my adventures this year. My race schedule is still pending but the only one that I am officially registered for is the Ironman in Louisville, KY. I’m sure there will be more to add to that. What are your goals for the new year??

2011: Year In Review

2011 was an amazing year for Ryan Doonkeen.

I rolled my ankle. I skied in Wolf Creek, CO. I dated. I celebrated Mardi Gras in St. Louis. I went with a friend across the pond to London. I was in Dallas at the only victory for the Thunder in the Western Conference Finals. I did my first triathlon. I got to hang out at Lake Tenkiller on Memorial Weekend.


I vacationed to Turks and Caicos for an amazing wedding where I met some really awesome people.


I was able to spend time in Stillwater, OK. I was in California for the birth of my niece, Kinsey. I visited friends in Milwaukee where I had some really good beer. I saw a Brewers game up close. I saw one of the ritziest places in the state of Wisconsin, Lake Geneva. I learned to surf in California when


I visited for what I thought was the last time in August. I saw a walk off home run at a Dodgers game.


I went to my first Razorback football game. I rode the EL and ran a marathon in Chicago in 3 hours and 27 minutes. I saw a walk off grand slam at Rangers Stadium in Texas. I was in Kurtis and Becca‘s wedding. I burned bridges. I went as Mega Man for Halloween where those friends from Wisconsin were able to experience Oklahoma.


I went to OSU’s homecoming. I was heart broken in Fayetteville, Arkansas as my Cowboys lost to Iowa State. I turned 27. I made friends.


I won money and ran another marathon in Las Vegas in 3 hours and 19 minutes. In between all my travels, I spent what seemed like every other weekend running with the proverbial bulls alongside Cole and Bo. 2011 was an incredible year. 2012, you better bring your A-game.

I believe I either have or will complete all my goals that I set for the year 2011… well, maybe not all of them completely.

  1. Run 1000 miles – I have 19 more miles in this challenge. I will finish this week.
  2. WHYNOT – I won this one without question. Look at the only paragraph… #WHYNOT
  3. OperationLOBP – This was my mission to get in shape in time for the wedding in Turks & Caicos.
  4. stop drinking coke – I did and then I went right back to it. Snap.

A big THANK YOU to everyone who was involved in making 2011 so great for me!


After I read a few Las Vegas Rock N Roll Marathon recaps, I found one specifically that said she was sponsored by chocolate milk. Being the inquisitive person that I am (I’m not), I did some research and found out about ‘Team Refuel.’ It’s a team fully dedicated to sharing the importance of chocolate milk being used as a recovery drink. I’ve read several articles stating that it’s a perfect post-run/race/marathon drink to give you what you need for a quick recovery.

I dug a little further and found out that any average Joe can be sponsored by Team Refuel because they offer grants to athletes all around the nation. I signed up, wrote my biography (which I didn’t realize would be posted in its entirety) and now I have a chance to win a $250 sponsorship to be put towards my next event, gear, training, fuel, etc. This would be huge for me since I just signed up for an expensive Ironman race.

So get out there and vote for me by going to TEAM REFUEL’S WEBSITE! You may have to scroll through the people up for the grant in order to find me, Ryan Doonkeen!

Ironman Louisville

Why an Ironman? Why a 2.4 mile swim? Why a 112 mile bike ride? Why a 26.2 mile run? Why all those three in the same day?!?

When I first started running two years ago, I jumped into it head first. I had never ran a marathon. I had never ran a half marathon. I had never ran a 10k. I had not ran a 5k since Cross Country in my senior year in high school in 2003. I put up the money for the Oklahoma City Memorial Marathon not knowing what I got myself into. I’m doing the same this time around for the Ironman in Louisville, Kentucky.

After completing my fourth(!!!!) marathon, I wanted to mix things up for 2012. I needed a new challenge. I know I wanted to continue running, but did I just want to do that? I thought about focusing on just running and potentially aiming for the stars to knock off 14 minutes off my marathon time for that coveted 3:04:59 marathon. I thought about maybe focusing on trail running and doing a few races here and there to see how that treated me. I thought about doing smaller triathlons to get my feet wet and see where that took me in hopes for the bigger ones. Naaaahhh. Let’s do this.


I had been researching for several days and thought I found one just far enough into 2012 to be able to train for it. I sent out a few text messages to my sister, dad and a friend asking what they thought? They all said the same thing, “Go for it!” They all agreed that I could do it if I went about it the right way. I was terrified. I knew if I had enough time to train, I could do it. I sat down at the computer with credit card in hand. I watched a ton of YouTube videos for both knowledge and inspiration about the Ironman Louisville. After blacking out, I came to realizing I had just signed up for the most grueling day of my life, August 26, 2012.

I knew that I would need to work on things. Swimming that distance and cycling for that length of time were the big questions when signing up and they still are. Running is of course my best discipline. I’m average at swimming but know I can eventually do it, especially with the time trial start (starting one swimmer at a time a few seconds apart rather than a wave start where everyone goes at once). I need to really work on building my strength for this leg of the race. Cycling is another huge question mark on my end. I’m not a strong cyclist. I finished towards the end of the cycling leg when only doing 13 miles for my sprint triathlon. Just 99 more miles and I’m there!! I have 9 months to work on that. I bought a indoor trainer and will be knocking the miles out on it until I can get out on the road on weekends and mornings that aren’t blistering cold. Nutrition is another big question mark. I eat relatively well throughout the week. Weekends… not so much. I need to pay closer attention to everything I’m taking it before and after workouts and when I’m resting. So all together, I need to do better because after I read this stat, I freaked my bean,
According to Suzanne Girard Eberle in her book entitled “Endurance Sports Nutrition,” “Ironman competitors expend 8,000 to 10,000 calories or more during the race.” These numbers are staggering compared to most human’s daily calorie needs of 1,500 to 2,500 calories a day.

I have spoken to the people that I do CrossFit with and one of the ladies up there has actually completed several Ironman. She has trained for them using strictly CrossFit Endurace. I’m looking into that but will still feel the need to get out and do long runs, long bike rides and long swims. I have no idea what I just signed up for!!

Wish me luck over these next 36 and a half weeks!

“Ryan Doonkeen, from Oklahoma City, Oklahoma, you are an Ironman,” is all I want to hear by 11:59pm on Sunday, August 26th, 2012.