Ironman Coeur d'Alene 2013

Steve Smart-you are an IRONMANNNNN!  After 14 hours 56 minutes and 9 seconds of racing that was my greeting by Mike Reilly, the voice of Ironman.  And it sounded great!   

How did I get there?  Well, now it’s time for the rest of the story as Paul Harvey would have said. 

I arrived in Coeur d’Alene the Monday before and went straight to City Park which was race central.  I looked at the lake, a very large lake, and saw something very cool.  A plane land right on the water!  A short distance away there were four huge Ironman trailers as they were beginning to assemble the village. I headed to my motel to check in.  Upon arrival the front desk clerk asked me if I was there to compete.  A quick scan of myself and I wasn’t wearing any race apparel, in fact I was wearing a Chicago Blackhawks T-shirt and shorts.  I thought, wow, do I really look like a triathlete?  I must be hiding my pudge well today.  All that took about a nano-second, and then I responded, “Why yes, I am.” 

On Tuesday I had breakfast at the local Denny’s.  The waitress asked if I was there to do the race.  This time, I gave a clue, as it was a chilly morning and I had my jacket on from the Austin 70.3.  Turns out her husband was going to race, and I got the low-down on the warmer than normal lake! I had been told last year it was about 55 on race day.  After breakfast settled I went back to the lake for a short practice swim.  There are signs up to swim at own risk, no lifeguard on duty.  There is also a swim area defined just off the beach.  So in I go.  The water is chilly, but not cold.  I start to swim and notice a few things.  There is no salty taste to the water, which is weird to me.  It is not cold, but I would use the word crisp to describe the temperature.  And it is clear, I can see the bottom!  That does not happen in Mission Bay.  Swimming out some, and looking down I see a beer bottle.  I guess dirt-ball-scumbag-morons live everywhere.  I also see a few fish which is cool, and notice I am fighting a current, not cool!  I swam for about 20 minutes just to get used to the lake.  Then it was time to get on the bike and ride about 20 miles of the course, the ride took me over Cougar Gulch, a 1.5 mile climb that gains 471 feet per Strava.  Sound like any other climbs you San Diegans know of?  I have named this climb Torrey North!  I finished my workout with a short run.  See coach Vance, you talked about doing mini-tri’s during your taper seminar.  I listened! 

Wednesday I took a longer swim, a half-iron distance swim of 1.2 miles and was happy with how I felt in the water.  The lake is different for me, and I felt slow the day before.  Today I covered the 1.2 miles putting out just less than IM effort, in projected IM time.  This makes for a happy Steve. 

Thursday it poured and was cold all day.  I went down and checked in, wow, that threw a big knot in the stomach.  I now have a blue wrist band, bib, bike numbers, oh and a really cool back-pack.  Nice swag! 

The swag and my bib

Friday and Saturday were mostly waiting, getting nervous.  To try and stay calm, I took short rides both days which helped.  Friday night was a “mandatory” athletes meeting.  Rules, course, and some good motivational videos!  After the ride on Saturday I got the bike numbered, lubed, and wiped down, and took it to transition. 

Virtually everywhere I went people asked if I was racing.  There was a genuine buzz around the entire area about the race.  It looks like most of the locals celebrate the event, which is great since it does put a pinch on getting around. 

Saturday night was game five of the Bruins/Blackhawks Stanley Cup Finals.  I am originally from the Chicago area, and am a HUGE Blackhawks fan.  I was good, and disengaged from social media and did not turn the game on.  Went to bed early, and actually feel asleep and slept pretty good. 

3:45 AM the alarm goes off.  3:46 check the computer.  Hawks won!  The day is starting off right! 

Eat and get ready, then head to City Park. 

If you’ve done triathlons, but not an Ironman, you are probably used to setting up transition with your bike, and all your stuff in one spot.  Maybe T1 and T2 are split but you still set your stuff up at your spot by your bike rack. 

This was a single transition, but, we really had three spots.  One was where the bike was racked.  The second was our bike bag where your helmet, cycling shoes and anything else you needed for the bike would be.  It had to be in the provided bag.  Three was a run bag, running shoes, cap, etc, in the provided bag. 

It was time to put the wetsuit on and get into the water for a warm up.  Yes, I said warm up for the swim.  This is always advised, as getting into the water gets you used to the temperature.  No shock and it helps calm the nerves.  Advised, but not always possible.  Big events often do not allow warm up swims.  However, this year, IMCdA was the first event to follow Ironman’s new Swimsmart protocol.  Allowing swim warm-ups and going away from the mass start to a rolling start. 

After a short warm up, I got into the queue for the rolling start.  They had us self-seed by our projected time.  I was estimating an hour and twenty minutes, so I got into the area marked 1:16 to 1:30.  The pros were already off as they started at 6:00, and the first age groupers were going out at 6:35.  The cannon sounded and the speedy Age Groupers were off.  Looking out at the lake feeling the coolness of the 48 degree morning there was a bit of fog hanging just past the turn buoy.  Almost to say, swim too far, and you belong to the fog.  6:43 and I am up, over the timing mat and my day has begun.  I am officially participating in an Ironman.

The rolling start worked well as there was no initial chaos.  There was room to swim and I got into a bit of a groove.  Then around the 500 meter mark, it seemed like the amount of people in the water tripled.  I was taping feet and couldn’t find a spot to get around.  Finally a bit of room, and I was at the turn, about 900 meters out in good time.  The next turn was just 120 meters away, and we headed back to shore.  Another traffic jam.  This time, I got kicked, and elbowed three times.  The last time flipping the lens on my goggle over.  I had to stop, get on my back and fix my goggles!  I noticed when I restarted the swimmer that was next to me swung his elbow way out on his stroke, almost side-arm.  No wonder I got popped by him three times.  I might have given him a pop when I caught back up and went by him for good. 

Hit the shore, and back into the water for the second lap.  This lap, I went a bit wider to have some room, and it was mostly un-eventful.  The fog had lifted and the sun was out, so looking east which was breathing left on the way out was blinding!  The 120 meter across section was right into the sun.  Coming back in, I mostly breathed just to one side to keep my vision and sighting.  I am glad I can breathe out of either side equally well.

 

Out of the water in 1:20:50. (Nice prediction, eh)? 

Up the sand and head to my bike bag, after getting the bike bag you can go into or just outside of the large changing tent to get ready for the bike.  You put your wetsuit into the bike bag and leave it, and head to your bike, grab it and it’s the best part of the day.  112 miles of cycling! 

The first part of the bike is through town, a whole bunch of turns.  After a couple of miles, and what felt like 79 turns, we are on Lake Drive which runs along the lake heading east.  It is flat and fast until about five miles or so when it pops upward.  Then a descent and it is time to turn-around, so we get to go right back up again.  Right back through town and the 79 turns (I might be exaggerating a bit) and southbound on U.S. 95.  Over the Spokane River and we head south in the northbound lanes.  Ironman’s profile of the bike course showed about 2,300 feet of elevation gain for one loop and it is a two loop course.  I’ll cut to the chase, my Garmin said 5,800 for the full 112, and Training Peaks elevation correction agrees.  Cougar Gulch leads off the climbing, it flattens out, then up, then down, then flat, then up, well you get the picture.  Big cold lake, lots of hills on the bike, very pretty setting with conifers everywhere!  Is this IM Switzerland?   

I felt good on the bike through the first loop and into the second.  The second trip over Cougar Gulch wore on me, and I felt much slower after that.  In the end, though, I came through the bike in 6:48 and change.  I anticipated just under 7 hours, and was hoping for 6:30, so overall, I’ll take it! 

As you roll into T2 a volunteer takes your bike and racks it for you, another one grabs your run bag.  Into the changing area, and I grab a set to put my running shoes on.  A quick trip into the port-a-potty and it’s time to run a marathon. 

The run course was similar to the first part of the bike course, going out about 6.5 miles, and coming back with an additional loop in town, then another out and back.  So that same hill we hit on the bike around mile five, we hit on the run twice!  But the ups and downs of running a marathon are many.  And they are not the story here.  The story of the marathon is Coeur d’Alene.  The people are amazing!  All throughout the course spectators were everywhere.  Through the neighborhoods with music blaring, and a boatload of energy.  This marathon had more rock-n-roll than a rock-n-roll marathon.  Along the lake, folks had the tunes cranked up on their boats.   

When everything hurts, and it takes all you got to go, all that support adds gas to the tank. 

Then you get into the final mile.  People are two, three, and four deep behind the barriers, yelling and cheering.  Lots of cowbells, in fact, I would say there were more cowbells than at an Olympic ski event.  They had to be seven to ten deep at the final 400 meters.  Running in is very emotional.  The thoughts that went through my head; all in a matter of seconds.  From pushing 400 pounds seven and a half years ago to my first century bike ride.  To losing my mom three years ago.  To my wife and her battle with breast cancer last year.  And here I was, this 47 year old adult on-set triathlete running the final half mile of an Ironman high fiving the crowd and to hear what every triathlete should hear at least once.  Mike Reilly boom out their name, as he did mine, and say that YOU are an IRONMAN. 

Stats:

 Total time 14:56:09

 Swim 1:20:50

 T1 9:18

 Bike 6:46:27

 T2: 5:52

 Run 6:33:42

1,710^th place out of approx 2,800

193^rd in AG out of approx 244 

Gear

  Swim:

    Blue Seventy Fusion wetsuit

    TYR Rx goggles   

Bike:

    Specialized Transition Comp

    Mid-Compact 52-36 with 11-28 cassette

    Williams 58-85 carbon clinchers

    X-Lab hydration torpedo and rear carrier   

Run:

     Saucony Triumph 9 shoes

     Energy from the crowd!

 The after:

 

I was moved by the amount my social media feeds had "blown up" during the race and how many people stayed up to watch the streaming of me finish.  This was very humbling, and I thank each and everyone of you for your kind words and support. 

 

Thank you:

 

To God for giving me the stregth and desire to take this on, and for getting me through.

To my Wife for putting up with my training, my addiction to gear, and my whacky-ness especially after long training days.

To my triathlete friends for your encouragement.  Many of you are also my social media friends mentioned above. 

To my dad for being my dad.

To my mother-in-law for keeping Angi company while I was away.

To my bike mechanic for making sure the Transition was running good on race day!

To Ironman for putting on a great event.

To the people of Coeur d'Alene for being the best spectators of any event I have ever done or been to.

To the Chicago Blackhawks for winning the Stanley Cup Monday night, putting the cherry on the sundae to a great weekend.

 

If I missed you, I am sorry, but if you supported me in anyway, I truly do appreciate it.

 

By the way, it is now Wednesday afternoon.  My aches and pains still have aches and pains.  That is a grueling event.  But very worth it.

 

I have been asked if I will do another.  No.  Yes.  Probably.  I am considering Arizona 2014.  Okay, I am in the preliminary planning stages, so I am seriously considering it.

A few photos:

 

 

 

 

 

 

 

 

 

 

 

 

 

 The Lake, the Monday before

Bike Racked and Ready

 

 

 

Getting aero!
 

All smiles, done and dusted!

Epilogue 

My initial writing of this blog did not include some things I consider standard for my race reports.  Mostly a, this went well and lessons learned section, as well as what’s next? 

I had so much excitement in the days after the race and so many thoughts going through my head, I just forgot to include them. 

However, these are critical components, maybe not for the reader, but for myself, as typing it out helps me plan my next steps. 

First off, I didn’t even detail my run.  This was in part by design, as I wanted to focus on the tremendous crowd support.  The Ironman website mentions the run being the highlight of the race, but hey, they are selling the event.  Well in this case they under-sold it.  I am still amazed at the amount of people that came out to watch us have our few seconds of glory. 

Those of you that know me, or follow any of my musings know that the run is by far my weakest event.  My swim and bike are typically at or just below middle of the pack for my age group.  My run is in the bottom 10 to 15 percent. 

I had trained to a 5:30 to 5:45 run, and really thought this was doable, if I struggled maybe 5:45 to 6:00.  So how did I get to 6:33? 

Believe it or not, I had plenty of legs.  My heart rate seemed a bit high, but manageable.  Something weird happened between mile 9.5 and 13; I had a hard time getting air into my lungs.  I would be wheezing after 20 seconds of running.  So I walked, and walked, and walked.  Around the turn-around I felt like I had some air flowing again, so I resumed my run/walk strategy that I had timed out so diligently in my training, and was able to keep to it except for the big hill around mile 6/19.5.  I actually had a slight negative split to my run.  So even though the time was well off my goal and honest prediction, I was not too disappointed in it.  Especially since I ran the final half mile in and could have kept going! 

So what worked?

The swim:  Right on prediction and other than getting popped and elbowed, which is just part of it, the swim was as expected, and I came out feeling ready to ride. 

Nutrition:  I never felt like I was ready to bonk.  No GI distress except for a bit of gas which is normal for me, and I never felt like I had too much in me.  Following the Training Bible concept of eating “just enough.” It can be a delicate balance as in training I bonked more than once.  But I did not bonk at all during the race. 

Lessons learned: 

Transitions:  While I contend that a fast transition isn’t really necessary until or unless you are competing for a top 10 or Kona slot, over 9 minutes in T1 was a bit much.  I just didn’t have my thoughts organized or a good plan for getting through T1.   

The bike:  The time was okay, and was in my predicted range.  However, the first half was much better than the second.  And my cycling did not see the improvements through this training block that I wanted it to.  I have hit a plateau.  I think I need to make some changes to my cycling training.  And a big change is I need to invest in a power meter.  What gets measured gets improved, and there is no better way to measure one’s cycling that through a power meter.  Any of you loaded wonderful readers want to gift me one? 

The run:  It has been and continues to be my weakest sport.  Despite the 6:33 marathon, I did see improvements in my run throughout the training.  A big part of this was due to taking Brian M’s run clinic late last year, and working on better form.  I completed a six month build to the IM and stayed injury free while logging more miles than I ever have.  So now, its continue to build on that, and start to try and run faster over shorter distances to get that feeling going and continue to build run fitness. 

Weight:  I’ve come a long way from a guy that was a couple of donuts shy of 400 pounds.  But let’s face it, as a triathlete I’m pudgy, and if I want to knock off a couple of hours from my time, I need to find a way to take off another 20-30 pounds.  The added bonus to that is it will help my running, and hill climbing on the bike. 

So what is next? 

August 11 is the Chula Vista Challenge.  It is an Olympic distance tri that is very challenging with a mostly uphill bike and a very hilly usually HOT run.  I did it last year, it is a fun event, and I really just want to see if I can improve. 

September 30 is Superfrog.  The original 70.3, I also did it last year, and want to conquer that doggone beach run. 

Looking ahead to November of 2014:  IRONMAN Arizona!  And here it is for all to see:  I am targeting a sub 13 hour finish.  A two hour improvement; here we go!

 

And a couple more photos from the race:

 

 







The Waiting Is the Hardest Part

I write this from a motel room in Coeur D’Alene, Idaho.  Roughly 131 hours before the start of my first full Ironman.   

The waiting is now the hardest part.  You were right Tom Petty, you were oh so right.  The workouts this week are miniaturized.  Keep the body moving.  Stay injury free, stay healthy, and get good rest and nutrition.  Those are the targets this week. 

I went to the lake today when I got in town.  It’s a big lake!  And very scenic.  Already four large tractor trailers with Ironman logos on them.  Signs up on the roads warning of closures and delays Sunday. 

Saw the local paper.  The front page had a photo of an age-grouper on her bike.  She is a local who has done 18 Ironman’s! 

I guess I must at least look somewhat like a triathlete.  When I checked into the motel the clerk asked if I was here to race!  Since I don’t look like Macca, Pete Jacobs, or Crowie, I’ll take that as a compliment.

Tonight, disgusted by the Blackhawks play I drove the bulk of the bike course.  It is hilly, as advertised; but nothing San Diego hasn’t thrown at me and then some.  I’ll ride part of the course tomorrow, and take a dip in the lake.  Oh heck, I’ll probably run some too.  Actually I will be taking the taper week advice of Jim Vance.  Mini triathlons.   

Heck with all this taper stuff!  Is it Sunday yet?

The lake:

IM California 70.3 Oceanside

If you read my blog, know me, are a friend on Dailymile, Twitter, or Facebook you know my big event this year is Ironman Coeur D’Alene. (IMCdA)  That will be June 23^rd.  I needed to race before that, and I thought IM California 70.3-Oceanside would be ideal.  No travel, plenty of time to recover and not mess with the overall training, so I signed up last year when there were about 100 spots left. 

All of the sudden it was race week.  Early on in the week the weather forecast was a bit dicey.  Chance of rain and wind.  As the week progressed, the forecast improved; although as late as Thursday morning they were still predicting pretty good winds. 

I reminded myself that the weather was out of my control.  I train in all kinds of weather so I would be prepared.  I knew what I would bring, wear, and do if the weather was chilly, cold, rainy, or just plain crappy.  But I was very thankful that we had a day that was just about perfect for racing a triathlon. 

I had my alarm set for 3:20 AM for race morning.  I woke up at 3:18 after a darn good sleep.  How often does that happen?  I got dressed, loaded the van and headed north on I-5.  I got a good parking spot right near T2.   

With a 7:39 start it was too early to eat at home.  I brought my race morning breakfast with me, and ate in the van.  When I was done, I grabbed my run bag and walked over to T2.  I set up my spot, headed back to the van prepped my bike, grabbed my bike bag and morning dry bag and road the mile or so to T1 at the harbor.  I went down to the TCSD racks and set up.  I was pretty much done and ready with almost two hours before my start.  Of course we had to be out of transition when the pros started which was an hour before me! 

Wandering around I exited transition and ran into my friend who was volunteering with water at the T1 entrance.  We chatted, probably for five minutes longer than I should have.  I headed back to my spot, grabbed my wetsuit, and got ready.  As I was tugging and adjusting, I could faintly hear the national anthem.  I knew the pros were about ready to start.  I headed to the corral, found my wave and got into the queue. 

As we crept forward in bare feet on the rough and crumbly asphalt we saw the pros come in as they ran by headed into T1 right next to us.  Defending champion and eventual winner Andy Potts was first out of the water as usual, but I was surprised at how close another pack of four or five were to him.  And a big pack not too far behind that.  With the pros gone, it was a while before the first amateurs started coming through.  Very few of us swim 1.2 miles in 21-22 minutes!   But we would see some, and we kept moving forward as waves went off every three minutes.  Yellow Caps On-Deck!  Gulp, almost show time!

Yellow Caps in the WATER!   Three minutes to get to swim/warm up, get to the start.  Hey!  That water is cold!  I just swam in the bay.  The bay is warmer.  By the time we got into position I heard 30 SECONDS.  Nerves turn to focus.  Calm chaos churning inside.  10 SECONDS.  Okay the water isn’t so cold.  I’ve got this.  Then the unmistakable pitch of an air horn.  Splash, crash, and smash time!  The start of a triathlon;   basically a hockey game with the ice melted.  I was behind two guys who I thought would be faster than me.  Don’t ask me why, I didn’t know them, I was just kind of guessing.  As I kept slapping the guy on the rights foot, I figured it was time to go around.  The guy on the left was almost the same speed, so his foot got slapped too.  It wasn’t intentional guys; the water was too murky to see.  I found a seam and got by.   

Every so often I would come up on a swimmer, and go by.  This kept going on, and the next thing I knew I saw the red buoys.  The red buoys meant it was time to turn.  I was stunned how fast I was there.  But on my alternate breath I looked right and it was open ocean!  Turning for home, this is feeling good! 

The 45-49 year men were split into three waves.  I was in the final set with a name at the end of the alphabet.  I was passing a good amount of blue caps, the wave in front of me.  I was also passing a lot of women.  I didn’t have the cap colors memorized, but that meant I was passing people with at least a nine minute head start.  Wow, am I swimming that well?  I don’t feel like I’m over doing it.  Literally the boat ramp was there!  I was up and out of the water!  I stole a peak at my Garmin as I hit the lap timer.  34:XX  HOLY NO-WAY!  34 and change?  My previous best is 40:52 for the distance.   

Bike time! -I'm toward the back, TCSD kit

Pack the car and go home.  The day has been a success!  But wait, there’s more!  The bike is my favorite part.  Off with the wetsuit, on with the cycling shoes and helmet.  Trot out of T1, mount the bike.  My friend gives me a yell and I am off!  Exited out of the harbor, I’ve done this a whole lot of times, but then through the Del Mar gate, which is usually off-limits to cyclists.  A few turns on parts of the base I am not familiar with, and then behind a bank of stores a turn, I see what looked like a bad crash with at least three bikes and one rider down.  Hope everyone is okay, and we turn on to Vandergrift.  I know this road.   

The next part is on roads I train on, through Camp Pendleton, onto old Highway 101 which is now a dedicated bike path, through a state park, and up past San Onofre’s reactor and Trestles.  I have to tell you I was feeling GOOD!  Yes, as in an all-caps good.  Taking nutrition as needed, riding at 70.3 effort.  The bike course was a bit crowded in places, but overall everything was going well. 

We turn onto Cristianos, and once we get past El Camino Real, we are headed back onto Camp Pendleton.  Only now, this is an area we don’t get to go normally.  I have never ridden back here.  We go through the checkpoint onto base and there it is.  Hill number one:  Not long, maybe a half of a mile.  But oh so steep.  I mean steep.  I saw somewhere between 8-12 competitors walking their bikes up this gnarly little beast.  I will admit, I was grinding in my 36x28 wishing I had a few more gears.  Finally over the top, down a bit, some rollers then up again.  Hill number 2:  This one is a little longer, not as steep, but it hit double digits in gradient at the top.  A big swooping downhill with the race prohibiting passing for safety.  I started to catch the rider in front of me, so I backed off then saw the end of no passing zone sign, and let it rip!  Until Hill number 3.  I am having trouble remembering this one other than it went up, probably wasn’t too bad, but I was ready to stop going uphill.  Oh yeah, and somewhere around the start I dropped my chain.  I promise it was a good shift.  Not on a steep section, light on the pedals.  Needless to say I was furious!  Off the bike, get to the side of the road I got the chain back on quickly.  Apologies to anyone around me that heard me cuss my chain out.  I felt it needed a berating for dropping in a race.  Do I look like Andy Schleck?  Hey chain stay on the bike!  Okay, get over it, and get pedaling!  Up hill, up, up, up; finally over the top, and a great descent.  Not steep, just long at 2-4 percent.  Time to fly! 

Mile 50, at this point the course is mostly flat, a few rollers, we make the turns back toward Oceanside, off the base, past the harbor and to the pier.  I hear Go Tri Club, yeah Go Tri Club, but SLOW DOWN. Oh, there’s the dismount line.  Un-clip, stop, and off the bike, trotting to my rack. 3:02:03. the chain cost me a sub 3 hour bike.  Cuss the chain out all over again.  This time under my breath, nobody else knew the butt chewing I was giving that chain. 

Bike racked, cycling shoes off, helmet off, running hat on, running shoes on.  Sip of Diet Mountain Dew, a little bliss in transition.  Off I go.  Well, a quick duck into Spanky’s commode.  Off on the run course.  Okay, here’s the plan:  Run 1:30, walk :30.  Shooting for 11:30 per minute miles as the ultimate goal.  Honest goal is 12:00/mile. 

Holy cow the start of the run is congested!  I skipped my first two walk breaks only because I was afraid I’d get run over.  Finally I got in the groove and the run opened up a bit, well, there was the whole down the super steep ramp, and back up.

I'm not in this photo, but you can see how steep it is!

 

  After a bit, we were headed south and it was run time.  Two loop course.  I was feeling pretty good.  Notice not great, or an all-caps good.  But still pretty good coming off the bike.  The first 3 plus miles the 1:30/:30 was easy!  That is the goal.  If it’s easy at the start, it should be a challenge in the middle, and real hard, but doable at the end. 

Stay hydrated! I'm in the yellow hat

Getting into the neighborhoods was great.  People were out, cranking up the tunes, it had the atmosphere of a Rock and Roll half marathon!  Exchanged a whole bunch of “Go Tri Clubs” out there, and just keep going.  About halfway through the run walk split got tough.  The second trip on the steep inclines around the pier were a must walk even if it wasn’t time to walk.  I was able to keep the run/walk ratio most of the way.  It got to 1:15/:45 at times, but the biggest hit on my time was when I was running, the pace dropped.  Overall I was having a decent run by my standards.   

The enthusiasm on the run course was incredible.  Heading out of and into the pier area there was a number of groups.  These folks would call you out by name (our names were on our bibs) shout encouragement, ring cow bells.  It really helps to keep you going.  I am thankful I did not have my brains eaten by a zombie!  (Carlsbad HS tent) 

The "Cheer zone" pre-race
 

 

Hey is that the big FINISH inflatable ahead?  No more walk breaks!  We are running it in, fueled by the crowd.  My name is blasted over the public address system, and my third 70.3 is complete! 

Timing chip off, medal around my neck and I meander into the finishers area.  I am congratulated by a fellow tri-clubber, who said nice job and that I was funny out there.  I said thank you, but then as my brain started to work again I wondered what she meant by that.  Funny?  Funny how? (Joe Pesci voice)!  Seriously if it was you please tell me what was so funny, and if it was funny good, or funny tragic and I need to fix something! 
 

Official Stats for the race: 
 

Swim 34:24 –PR

T1 6:34 – It felt faster

Bike 3:02:03

T2 4:43 – Includes visit to Spanky’s

Run 2:37:25 – 70.3 PR (stand-alone half mary PR is 2:26)

Total 6:25:09 –PR 
 

Are you a fellow gear-nerd?  Here is my equipment.  I am not sponsored, sponsors like people that get on podiums!  But I do think about my gear.  If you have questions on anything I use, shoot me a note, I’ll give you my honest assessment both pluses and minuses. 

Swim – Blue Seventy Fusion Wetsuit,

              TYR Rx goggles

              Speedo silicone cap under my race-issued cap (for warmth) 

Bike  - Specialized Transition Comp

            Force mid-compact crankset 52-36

            11-28 cassette

            X-Lab torpedo and rear carrier

            Williams 58-85 carbon clinchers

            Specialized Expert Road Shoes

            Giro Aero helmet 

Run – Saucony Triumph 9 

Clothing – Tri Club San Diego tri-top

                  DeSoto 400 mile bib shorts

                  Throrlo socks! 

Fuel – Carbo Pro 700 calorie bottle on bike, 300 calorie bottle on run

            Fig Newtons (ate 2 on bike)

            Picked up one pack of chomps on run course 

Thanks for reading.  Back to training, I have this 140.6 thing coming up in June.  YIKES!

 

 

 

 

 

 

 

 

Hodgepodge for 1000 please

As a long time Jeopardy! fan I thought the title was appropriate for this blog since it is not a focused race report, but a training update, and mini-reports on three events.

16 weeks until Iron Man Coeur D’ Alene.  Four weeks until IM California 70.3.  That explains the knot in the stomach.  It is getting close, and it’s getting real. 

Training is going pretty well.  As part of training I’ve done a few events since my last blog. 

I did the 15K San Diego Resolution run.  Since that distance was a bit more than that weeks training called for I took it easy, and was very happy with my overall result.  While far from fast, and still not comfortable with my running, it has improved greatly since taking the running clinic last November.  This was most evident yesterday.  My legs were trashed after a 75 mile bike with moderate hills, and a couple of intervals.  But I was able to do three miles at a pace I have not been able to hold for a 70.3, and did so easily.  I was not gassed at the end, and could have kept going.  This is real progress with running.  I’m doing transition runs twice a week.  There are good arguments both for and against frequent transition runs; but since I really struggled with the run on both of my 70.3s, I am focusing on them for this training sequence and this year’s races. 

I also did the Stagecoach Century.  This starts in Ocotillo, about 80 miles east of San Diego.  Roughly 6,000 feet of gain and it was a cold morning, about 36 degrees.  It never got much above 50, and I stayed in four layers the entire day, finally removing the balaclava 75 miles in.  I treated this as a base building ride, but wanted to give credit to Shadow Tour for putting on a quality event.  Not many cycling events offer chip timing and medals to the finishers; and more than enough aid stations.  With the amount of aid stations I would recommend this to a newbie century rider.  Well done, Shadow Tour. 

I also took part in USAT’s NCC Challenge.  This is a challenge for triathlon clubs around the country to stay active in the traditional off-season.  (There’s an off-season)?  Clubs have a roster of up to 75 participants logging miles.  The miles are weighted, so the efforts are close to even.  1 bike mile equals 1 mile, 1 swim mile equals 10 miles, and 1 run mile equals 3 miles.  I was on Tri Club San Diego’s Team 1, and we came in second out of all tri-clubs, falling well short of DC, but well ahead of all others.  Being on the leader board was fun for me, since I’m not fast and in a race I’m not even close to hitting a podium.  I also finished 12^th of all individuals in my age group, with just over 3,000 weighted miles.  Thanks to my fellow TCSDers with the Facebook posts, and Thao’s cheerleading keeping us going.  Next year we take DC down! 

Now the training gets serious.  Oceanside will be interesting as it is the first time I am doing a 70.3 where it is not my A race.  I don’t get a full taper going in, as the main focus is IMCdA training.  And after Oceanside, that training gets intense!  There will be lots of structure, and defined goals with each workout.   

A special thank you to my wife for putting up with my nuttiness, walking around sore, and falling asleep at 6:45 at night.  And a warning, it's going to get real crazy soon. 

I set up a Training Peaks account a few months ago, and recently went premium so I can use it to plan.  If you haven’t used TP before, and are interested in having good analytics of your training as well as a platform to plan all aspects I highly recommend it. 

That concludes the update.  The next blog should be a race report from Oceanside in about a month.  Until then a whole lot of swim, bike, run, eat, rest, and repeat!  Oh, and somewhere in there work and wifey time.

Year End Review? I think NOT!

I think the band Boston said it best: “Don’t look back.”  So instead of a year-end recap of races and events, let us look forward to 2013.  A big year is planned.  How are we going to get there? 

A big year you say.  What will make 2013 big?  I am signed up for two triathlons so far:  California 70.3 in March.  This will be my third 70.3 race.  It will be the first time a 70.3 is not my A race of the year.  Why?  Because in June, I will attempt to become an Ironman.  Coeur D’Alene, Idaho on June 23^rd.   

After Superfrog 70.3 September 30^th, I had an off-season of sorts in October.  I worked out, but with no plan, and it was a low volume month.  We ramped back up in November and started base-building for 2013.  I added strength training to my regimen to get more durable;  using a tri-specific plan.   That's me on the grueling beach run at Superfrog.

 

 

Biggest challenge to pulling this off?  The run.  Running is by far my weakest event.  I have the most issues with running.  To help, I took a run clinic put on by TCSD coach Brian.  Now I am working on my form and what Brian noticed and pointed out during the session. 

The over-all plan is to continue to ramp up my swimming, which I am very pleased with.  I just finished my second year of swimming, and while I am far from fast, I progressed further than I would have thought at this point.  Next is to hit the bike so hard in training that I can go 112, and get off the bike as fresh as possible.  Finally I just want to get my running to where I can run 2/3 or more of the run.  I know there will be some walk breaks; I am using a Galloway type run/walk for my long runs.   

In the short-term I will be doing the Bumble Bee 5K this week, the resolution run 15K on January 6, and the Stagecoach Century on January 12^th.  From December through February USA Triathlon (USAT) is having their National ChallengeCompetition.  This is tri-clubs throughout the country competing in total miles logged over the three months.  Run and swims are weighted, so regardless of the sport, your efforts are pretty much equal.  This works as an additional motivator and fits well with a big base building plan for 2013. 

So why not a recap of 2012?  Nothing I did this year compares to my wife.  My wife went through six rounds of chemotherapy, 32 sessions of radiation, battles lymphedema and numerous other side effects from cancer treatment.  And at the end of the day, she told cancer to take its ball and go home.  She kicked cancer’s ass!  She's walked a few 5Ks, and has resumed riding her bike!

 

 

I hope all of you had a good 2012, and will have an even better 2013.  Thanks for reading!

Time to Train for IRONMAN

I have completed two triathlons at the 70.3 (half-iron) distance.  As I prepare for the 2013 season, which will include my first attempt at a 140.6; Ironman Coeur d’Alene June 23rd.

This will require some additional training.  As I prepared my training plan, and did research I realized I would need to add two things I had been doing hap-hazardly.  Okay full disclosure, two things I really haven’t done much of at all. 

What could those things be?  If you follow my training on dailymile, you know I swim, bike, and run.  And it is rare for me to miss a workout.  I enjoy the process, and really like swimming, love cycling, and have grown to like running.  So what is missing? 

Some of you are probably screaming at the computer.  Weights and Yoga!!!  Here is the challenge:  I work 40-50 hours a week, I try to spend some time with my wife.  I already have a good workout schedule.  Now, I need to add two yoga sessions, and two weight lifting sessions.  Plus, I’ll be increasing volume of the three sports. 

 

 

 

I think I’ve got this worked out.  My IMCdA training begins this Monday, but I have already started the yoga, and weights.   My schedule will be tight, but it looks doable.  And the weights and yoga should reduce the risk of injury, increasing the chance of a successful race.   

Well the training plan is done, here we go!

 

 

Upcoming Events:

 

October 28: 80's 5K

March 30, 2013 - California 70.3

June 23, 2013 - Ironman Coeur d'Alene

IRONMAN...I'm Committed Now!

Ironman. 140.6,  Long course triathlon.  Call it what you want, but after deliberation, and my journey into triathlon I have taken the plunge and signed up for my first 140.6 Ironman.  On June 23, 2013 I will toe the start line in Coeur D’Alene, Idaho.  I will do a two-loop swim totaling 2.4 miles in a cool (cold) lake.  I will complete a 2 lap 112 mile bike course with some hills, and finish the day by running a full marathon.  When I hit the button to confirm my entry I thought I was going to vomit. 

I had been eyeing and was pretty sure my first would be Ironman Texas.  However, they delayed registration for that event, and when Coeur D’Alene opened up, I considered that I have been to, and raced in Texas, but I’ve never been to Idaho.  The area is supposed to be very scenic, the event is well received by locals with lots of support.  So I made the decision partly because of all that, party because I didn’t want CDA to sell out, and Texas to get cancelled.  As it turns out, Texas registration is opening up Tuesday.  This gives me an extra month of prep time. 

At this point I am not setting any time goals.  It is too early in the process, and you cannot control factors like weather on race day.  All I know is I am going to do my best to train right, get in the best shape I can, and race my heart out on race day. 

It is almost a year away, but I already have my motel booked, and my training plan laid out.  Anal or prepared?   

I am committed now;  or should I be committed?

That is all for now.  I think I might need to vomit again.

Next up: Chula Vista Challenge August 12th

Then, Superfrog (half iron distance) September 30th.