The Agony of Da Feet

After the Austin 70.3 last October I felt like I had the wrong running shoes. 

I went to a local running store, and discussed my running, goals, and what I was in.

At the time, I was wearing Nike Voomero 5’s.  I had a Good Feet orthotic I wore with them.  One of my goals was to eliminate the orthotic if possible since it shifted and was kind of a pain. 

We settled on Brooks Adrenaline 11s.  The felt pretty good at the start.  A short time later, though, I had a calf strain on a run.  Not sure if it was the fault of the shoe, but it set my running back.  After healing and returning to running, I haven’t felt like I got back to where I was pre-Austin.  I picked up a pair of Adidas Super-Novas which were our second choice.  I haven’t really cared for those at all.   

My feet and ankles tend to be sore after longer runs.  Based on this, I thought maybe going away from the orthotic was a mistake. 

I decided to go back to Road Runner Sports, go through the “Shoe Dog” process and see where we came out. 

The fitter suggested custom insoles based on my right and left foot being vastly different.  Since I would really like to be more comfortable on long runs, I agreed to give them a try. 

He also recommended four possible shoes.  The Brooks Adrenaline, now 12s was one of the choices, along with the Brooks Trance.  We also looked at a pair of Asics Kayanos and Saucony Guides. 

All four pair felt really good.  This made me realize it wasn’t the shoe as much as the insole.  The custom insoles are feeling GREAT.  We’ll see how they do over time, but I am really excited for my run Tuesday. 

Here’s the deal on how I say the insoles felt so good.  My feet and ankles were killing me after the run, when they tested my gait in my socks at RRS, I could barely do 1/8 of a mile at 5.2 MPH.  With the insoles, I dialed it up to 5.5 and felt like I could go for a few miles.  I took it up to 6, then 6.5 MPH; and felt good!  This is after a 10 mile run earlier that I could barely finish.  Over the 4 pair of shoes, and trying them I ran over a mile, and felt like I could have run more.  I actually feel better after running more with the insoles than I did earlier. 

I settled on the Brooks Trance.  The Trance is a bit more stable than the Adrenaline.  Since I have a pair of Adrenalines, I think I can now do a good comparison with live running, using the custom insoles.   

We’ll see how this all works out.  If you start seeing more Daily Mile happy faces after my runs, you’ll know the shoes/insoles are working!

Can I Race a Triathlon? Please????

I haven’t written a blog for a while. I usually do ride/race write ups and just
haven’t had anything for a while. Not
that I haven’t tried!

What does a guy have to do to race a triathlon?

My first race of the year was going to be Superseal March 18th.
A big storm came into San Diego.
By Saturday we knew we wouldn’t swim.
Sunday morning they pulled the plug on the bike due to 40 MPH
winds. They had a 5K, but I had headed
home when they pulled the plug on the bike.

A double bummer since my wife was feeling pretty good, and
she, her mom, and our friend (Onci on dailymile) came out to cheer me on!

This last week, I was going to race the TCSD club race. When I originally planned my races out, I
scheduled this to work out what didn’t go right in Superseal. Now it would be my first race of the year.

DENIED! Another race,
another storm. Déjà-vu; or as Yogi Berra
would say Déjà-vu all over again. By
Friday we knew we wouldn’t swim.
Saturday morning they pulled the plug on the bike due to strong winds. This time, I went to the gym. I wanted to do a tri, doggone it, so I did a
gym tri. 750 in the pool, 12.4 miles on
the spin bike, and 3.1 miles on the treadmill.

It helped, but I’m still itching to race. Hopefully the weather will cooperate on May
20th. We’ll try again with
the Orange County Triathlon, an Olympic distance event.

Despite my failed attempts to race there is good news with
what is important in life. My wife, Angi
has finished her chemo and is doing pretty good. She still has some other treatments, and
recovery, but the worst is past!

Hopefully sometime after May 20th there will be a
race recap blog!

2012 Update and Plans

Happy New Year! I have been negligent in writing a blog update for a while now, so here goes.

First, if you have been following you know my wife, Angi is battling breast cancer. She has completed two of six chemo treatments, and all things considered is doing pretty good. My observation of fighting cancer is that it is the ultimate endurance challenge, as it tests, and depletes the body as the fighter battles for a scheduled six month fight, and that is if all treatment goes as planned. That said I still have pink tape on my bikes.

A big thanks to Cyclewarrior, Moonkinrunning, and SugarMangnolia70[1] for joining me in rocking the pink bar tape.

Yesterday was the SD Randos 200K (124 miles). I signed up as usual, and rolled out at 7:00 AM. It started raining about 45 minutes in. I have ridden and completed many long rides in the rain. Several in far worse conditions than yesterday. I had an issue I could not work out though. I couldn’t see. Yes, I wear glasses, and they spot bad, they didn’t fog, but I just couldn’t adjust. Wiping them didn’t work. So, I DNF’d. I just didn’t feel safe. I can only remember one other time when I felt like that and just had to get off the bike. It was on a 600K two years ago, when exhaustion hit about 11:00 PM and I had a hard time keeping the bike rolling in a straight line. By the way, a note of apology to our RBA Dennis for not calling in my DNF, I had seen a couple of riders, so I made the wrong assumption that he would be notified, and I just didn’t think about it.

After getting home yesterday, and warming up, I was looking at my 2012 plans. I have three events that I am registered for as of right now. The Fiesta Island Time Trial on February 5th, Super Seal Olympic Distance Tri on March 18th, and Super Frog 70.3 Tri on September 30th. I think I am running the Rock and Roll half marathon for Angi as well.

I have three double centuries on my schedule, but I haven’t registered yet. And I’m thinking seriously of dropping them from my plans this year. We are four weeks from the kick off double, El Camino Real, and I am not looking forward or excited for it. I am excited and looking for triathlons. The more I think about it, the more I think 2012 might be dedicated to triathlon.

So, fellow enthusiasts, what do you think? More triathlons? Will I be sorry if I skip a season of double centuries? Please feel free to opine in the comments.




[1] Used Twitter names for privacy.

Color Me Pink

Last year I wrote a blog titled “Dude you have Pink Bar Tape on Your Bike.” It was in supported of breast cancer awareness month, and for all cancers. I put the pink bar tape on my bike again this year.

It was my intention to go back to my regular bar tape around the first of November. However, on the first of November we found out that my wife, Angi, has breast cancer.

Angi is tough. She will fight, and cancer is going to be sorry it messed with her.

Today, I changed my bar tape. But I kept it pink. I will have pink bar tape on my road and tri-bike until the doctor declares her cancer free.



I will buy some white bar tape. I will keep it on the shelf, waiting. Going back to the white will be part of our celebration once she is cancer free.

Until then, my bikes will be in the pink. I welcome anyone that wants to join me.

Ironman 70.3 Austin

70.3 miles. For someone who has done 14 double centuries the distance is not intimidating. The only difference is of the 70.3 miles, only 56 are cycling. The first 1.2 is a swim, and the last 13.1 is a run. Okay, now there is some intimidation.

I decided to drive to Austin from San Diego, so I left on the Sunday before. I arrived Monday night and checked into my room.

Tuesday I drove the bike course. Two things jumped out at me. A lot of turns and some of the roads were in rough shape. I made some notes where a turn led to a hill, so I would shift in advance. I also noted some spots where I thought I would have to be on the bullhorns due to rough roads.

I finished Tuesday with an easy one hour spin.

Wednesday I went to the venue and took a good look at the lake, then went for a 30 minute run on part of the run course. Anticipation was building as Ironman had crew out marking the course.

I got an email Wednesday night from Ironman stating they were altering the run course from two loops at 6.55 miles to three loops at 4.4 miles. This was due to the severe drought in Central Texas; they took out an off-road portion.

I did not see the off-road portion, but this meant a third trip up the hill on Hog Eye Road. Actually a fifth and sixth trip since we go up and down it both ways.

Thursday I rode part of the course and felt really good. I was wishing Thursday was race day; I was riding strong without much effort.

Thursday night was great. I was able to get together with my friend Rich and his family. Rich was my best friend in college and roommate my senior year. It was awesome to spend some time with them. We got together again on Friday and Monday!

Friday was a tough day early on. I had no workout on the agenda. My wife and mother in law were flying in, but not until later in the day. Finally 3:00 and check-in opens. I got my packet, and T-shirts for my wife and mother in law that said Ironman Support Crew. I thought they would enjoy those.

Saturday meant my last pre-race workout. A short bike and very short run. After that, lunch, then off to the venue to rack my bike. Ironman requires racking your bike the day before. We looked at the swim venue, Swim out with the big IRONMAN SWIM OUT sign, and how it led into Transition, then how I would get to my bike, and exit transition. I walked through it, and left my bike.

Race day! Got nerves? I’ve done several events and races, and never have I been this nervous. I guess the first time doing this distance in a triathlon combined with doing a destination event, plus dedicating 20 weeks to training and making it very clear this was my A event of the year added up.

Water temperature was 72 degrees, so wetsuits are legal. My wave starts at 7:45. The Pros start at 7:30. Around 7:15 I put the wetsuit on, nibbling on a Honey Stinger Waffle. The cannon goes off and the pros start their swim. Another cannon shot and the women pros are off. I head to the swim start. We cannot go into the water until five minutes before the start, so no warm up. We get in, and I immerse and take a few strokes. The temperature is good, and the water feels nice. The air horn goes off. We humble age-groupers are not worthy of a cannon shot?

My swim strategy was to start easy, stay out of the washing machine, get a groove, and finish strong. Despite that, I got kicked in the head around the 100 meter mark. I got swam over about 200 meters in, and kicked again a short time later. Despite all that, my strategy was working. My breathing was regulated nicely, and as I made the first of two turns, I started to pass folks. During this section I started passing folks from the previous wave! The turn for home; and I was thinking, wow, what a great swim, now I’m seeing caps from two waves ago. Swim Out, the legs are a bit wobbly, take it easy, and watch the racer in front of me do a face plant. See two others fall. I walked until my legs felt okay then trotted into transition. This was the first race I have done where they had volunteers helping people get out of their wetsuits. That looked slow, I learned how to get out of a wetsuit TCSD style, no thanks, I got this on my own!

A note on swimming, I just started to swim in January of this year. My goal for the swim was 45 minutes. Actual time 40:52. A huge success to me. Thrilled! Onto the bike, my favorite.

Wetsuit off, helmet and shoes on, grab the bike. Get on the bike, pedal, pedal, and pedal. Something feels wrong. Stop, jump off. What the…..? My saddle is literally 45 degrees down. I usually have it level. How the heck? I give it a tug, and jump on and go.

Around the six mile mark is a nasty little hill. Short, but probably 12 percent at the peak. Soon after, I really felt like I didn’t have great legs. I pushed on. Lots of rolling hills, lots of turns. The roads did not seem as bad as they looked on Tuesday.

Around mile 35 I could feel the saddle was sinking again. I just pushed on. Around this time I realized I was not going to hit my time goal for the bike. I tried to smooth pedal and push without blowing up.

Bike goal time: 2:45. Actual 3:00:52

Dismount. Ouch! My quadriceps seized up as I got off the bike. All the training sessions I did, I have never had that. I limped into T2 and racked my bike. I grabbed some Tylenol and water, changed my shoes, and headed out. Before starting the run, I hit a potty. Off to the run. The quads seemed a little better. Take it easy, same strategy as the swim, start easy, and then pick it up. Mile one 10:39. Perfect, right where I want it. But, despite that being the pace I wanted, it was not easy. I had plenty of lungs, but the legs were crabby.

Strategy change; walk through the feed zones, get liquid, then run again.

That worked for two more miles. Then I had to mix in more walk breaks.

Mile five, in 58 minutes. Behind my goal pace, but okay, can we keep this pace? And wow, it got hot! (92f)

I felt like I was keeping the pace, I made the turn to lap number three. I smiled when I saw my wife and mother in law and heard their cow bells. Well, I smiled on the inside. It hurt way too much to smile outwardly.

The final lap. The cramping was so bad I was walking twice as much as I was running, and when I ran, it was more like a slow jog.

Mile 11, adding insult to injury. Now I was having gastro-intestinal issues. The last two miles were 90 percent walk.

I turned into the arena for the finish, and insisted on running across the finish line, so I started about 100 meters out. I really thought I was going to crash, but managed to make it. I could hear the cheers and the announcer call out my name: STEVE SMART you finished the IRONMAN 70.3 AUSTIN.

Run goal 2:20. Run actual 2:58:12/

Total goal 5:59:59.9999 Actual 6:52:58.

Goal two: Give it everything I got, leave nothing. ACCOMPLISHED!

I had to lean on the volunteer who pulled my chip off. I took a bottle of water and got my medal. But what I needed was a bathroom.

After the pit stop, I felt quite a bit better. I found my “crew” and went back to have a photo taken with my medal.

Now it is over. 20 weeks of training, anticipation, and in less than seven hours it is over. I hurt, I was spent, I was both excited that I finished, and a bit disappointed in the result. Proud that I did something that a few years ago would have been impossible, and bummed that I had so many issues.

When is my next one? What will I change? How much can I improve?

When the race first ended, I really thought my issues were due to an electrolyte imbalance, probably going into the day. I used the same products I trained with. Yes, it was hot, but not so hot that I should have cracked before the run.

After thinking about it, I think the saddle issue was a big reason for the cramps. This put me in a poor position on the bike. And my lower quads were still sore three days later. That never happens.

Lesson learned. Bring a multi tool on race morning, especially if you have to leave the bike, and check and make sure everything is tight.

I cannot figure out how my saddle got loose. My wife came up with the only plausible thought; that someone made an adjustment on what they thought was their bike, realized it was not theirs, and left without tightening it back up.

Lesson learned two: At least once a month, train in East County for the heat.

Thank you:

My Tri-Sherpas, AKA Wifey and mom-in-law. They made the day easier for me, and more fun.

The people that came out to watch. Your energy was awesome. Central Texas rocks. More than once I heard, hey California, welcome to Longhorn Country!

The volunteers. Great energy, and support.

TCSD – I saw a few other tri-clubbers out there, and the tips I’ve gotten from the club were useful and helpful.

Equipment Used:

Swim – Blue Seventy Fusion wetsuit
Aqua sphere Rx goggles

Bike – Specialized Transition Comp
Shimano RS 80 Wheels
Giro Aero Helmet
Shimano Tri shoes

Run – Nike Voomero 5 shoes
Fuel Belt

Top – TCSD Tri top
Desoto 400 mile bib shorts

The Hay is in the Barn

I just completed the 18th week of my 20 week training plan leading to the Austin Half-Ironman.

As they say, the hay is now in the barn. For the next two weeks, it will be about keeping the hay fresh, so I can consume every last strand on October 23rd.

Some observations: After five years of cycling, I was riding a lot. But I was not really training. Not properly at least. I’ve seen more gains in fitness and speed in 18 weeks than I ever thought I could. Regardless of the outcome at Austin, the training has been a success.

Intervals work, and really if your not doing intervals, your not training.

Rest works. Not too much, or your just resting. But planned rest lets the muscles recover, and gains happen.

Racing is fun.

Push yourself. Go fast, climb a really hard hill, push to the point of cracking. You will improve.

The hay is in the barn. And if I do say so myself, it is a pretty big barn!

Tri Rock San Diego

The Austin 70.3 is six weeks away. Yesterday was Tri Rock, a Sprint Triathlon in Embarcadero Park, San Diego. My tune-up race for Austin. Use the same gear, fuel, methods and make sure it all works.

The day started with a 3:30 AM wake up call, to leave by 4:30, since Transition opens at 5:00. One cool thing about Tri Rock, is the racks. No hanging your bike, slots for your wheel, nice and stable. And they had all the spots assigned, no first come first serve stuff.

I found my place, and set my stuff up. Took my time, I had plenty. Note to self, it was dark, bring your running headlamp to Austin just in case.

Now the waiting game. My wave is scheduled to go off at 8:10. Its 6:15 and I’m ready.

I went over to the swim start area. The first wave started at 7:00, and before that, there was a tremendous rendition of our national anthem, along with a tribute to 9-11.

Tick tock, tick tock, it’s finally 8:00 and our group is on-deck. We get into the water, I warm up a bit, then get into position for our start.

The swim start is always chaotic. I decided to start this swim with my head up, less efficient, but better than getting knocked all over the place. And it worked well, as I could tell when it was the ideal time to start swimming. I had a solid swim, 10:38 for 500 meters, right in the middle of my age group. Off to Transition.

Bike time, my favorite. The bike course was supposed to go out Harbor drive to the 32nd Street Naval Base, and then go on base, before returning via Harbor drive. With heightened security, we had to do two laps of Harbor drive, which meant four trips over the railroad tracks, and more time on the lumpy, bumpy, moonscape that is Harbor Drive. There were reports of several crashes. I kept the rubber down, and managed to cover the 9.5 miles in 27:54.

Transition number two, then onto the run course. As triathletes go, I am a pretty slow runner. However, with my training for Austin, my running has improved, and I could feel it as I headed out. The run course was scenic, mostly along the waterfront, Seaport Village, and there was a section they took us up on some grass to give it a cross country feel. They had a little stadium like area set up for the finish, and as you came into the shoot the announcer called out your name, I gave a fist pump and crossed the line in 27:44, a personal best for a 5K.

My total time, 1:11:31. 18th out of 54 in my age group. I am really pleased with that effort.

This event was a Tri-Rock which is put on by the Competitor Group. They are the same folks that do the Rock and Roll Marathons. So, yes, there were bands on the course, and even in the water! At the finish they had a band called Back in Black, an AC-DC Tribute band. I really thought AC-DC was on stage, these guys were good! Made for a fun event!

My wife and mother in law came out to cheer me on, ring cow bells and play sherpa for me. I really appreciate that, it made my day a bit easier and more fun. Plus the photos are courtesy of my mother in law and her new digital camera. Most of these are better than official event photos I’ve gotten! This week is back to training, as the next four weeks get pretty intense before a two week taper.

Photos: 1. Just before entering the water. Game time!

2. I'm in there, I'm the guy in the black cap and black wetsuit!

3. Bike time!

4. Run time!

5. Medal time!!!!!!!