I can't believe that I wasted $15 for this thing...
Monday, July 7, 2008
Thursday, June 26, 2008
Ironman Coeur D'Alene 2008: Race Report
Preface: I’ve thought about my race constantly over the last couple days, analyzing what went well and how I achieved such a great result personally. In trying to put these thoughts together into this race report, I am a little afraid that the narrative will sound too selfish or egotistical. Rather, what has come together is a deep and honest look at my thoughts and preparations for this “A Race.” So, I hope you appreciate a deep look into what I am thinking!
Twelve months ago, I finished the Ironman Coeur D’Alene comfortably in 12:49. It was my second Ironman finish and it was enjoyable. But I wasn’t completely satisfied. I knew I had more in me. I hadn’t really laid it all on the line and given myself everything. My investment into my training and preparation had been modest, and the rewards from the race were, in return, just modest. I could do better.
So, I laid out an ambitious plan to give 100% of myself to the race in 2008. I improved my preparation by training harder and smarter. I improved my body composition by re-structuring my diet. I improved my race-day skills by racing more often. And I improved my attitude by choosing more difficult workouts an avoiding any shortcuts. By the time I boarded the plan to fly to Spokane in 2008, I was a different athlete and very ready to take on the race.
Pre-Race
I arrived into Spokane early on Thursday and had plenty of time to drive to Coeur D’Alene, register, pick up my bike, and check into the hotel before a nice sushi dinner. Returning to Cd’A was a happy experience indeed. The town and lake are beautiful and the locals are warm and welcoming to the athletes and the race. Banners everywhere proclaim “Welcome Ironman Athletes!” and clerks and cashiers go out of their way to wish you luck. This hospitality adds to the growing energy in the days before the race.
On both Friday and Saturday mornings, I rode the challenging parts of the bike course with friends Val and Jim. These sessions were fantastic; we rode easily, talked strategy, laughed a lot, and just had a great time in tremendously beautiful North Idaho. Getting a feel for the rollers on the bike course and thinking about how to ride them well added to all of the race planning I had done. With my game plan re-confirmed, I had excellent pre-race nutrition and got to bed nice and early on Saturday night.
I woke up early on Sunday morning, well before my 4:00 am wake up call, and I used this time to relax, stretch out, and reflect on the promise of the day. With my attitude properly in place, I ate a solid breakfast and began hydrating. When I left the hotel to go to the race, I noticed that it had rained all night, as had been forecast. While the ground was wet, the sky was clear and the wind was blowing. It appeared that it would be a dry, cool, and sunny day. I was a little concerned that the wind would create a mess on the lake as it had in 2007, but once we got down to the lake, we saw a glassy and calm surface – nice and inviting for a fast swim.
Throughout the morning’s preparations, I was feeling great – loose, excited, and just ready to go. By the time I was in the water warming up, my confidence was high and I was ready to get the party started.
Swim – 1:04:28, 178th place
As I seeded myself right down in the front, I took a moment to share some laughs and handshakes with the guys arou
nd me. I like doing this, for it’s a statement that says, “Let’s all be at our best today.” And that’s one of the things I like most about the Ironman; it’s a day long celebration of the human spirit and capability. We are all pushing against our limits and getting a good look at what we are deep inside. With my attitude in the right place, the gun went off and I began the swim.
My focus for the swim was on long, easy, efficient strokes. I was able to find clear water without much hassle, and even benefited from some nice drafts all the way out to the turnaround. With a smooth, solid effort, I completed the first loop in just less than 32 minutes. As I ran up on the beach to start the second lap, the crowd was roaring, and I got pumped up to finish the swim strongly. My second lap was again nice and steady. I had some good feet to follow most of th
e way, and I took advantage of the draft to keep my effort under control. As I got out of the water for the last time, my watch read 1:04. “Right on the money,” I thought with a small fist pump.
I had a quick transition (one of the enormous benefits of a quick swim is a much emptier transition tent), and found my bike quickly. As I clipped in to begin the 112 miles, I heard some friends cheering for me – what a lift.
Bike – 5:54:14, 18.97 mph, 333rd place
As I began the ride through the streets of Coeur D’Alene, I heard my heart rate monitor beeping. “Crap,” I thought. “I am already above my target zones.” Instead, when looked down, my heart rate was actually under the zone I wanted it. This was a great moment – I had kept the effort in the right spot throughout my swim and now I was ready and able to get after it on the bike.
My trip out to Higgins Point was swift, and I felt very strong. The pedals were turning over easily, and I thought of Lance’s old joke: “I am having a mechanical problem – there’s no chain on this bike!” Of course, it
was very early in a long day, but I was buoyed with confidence and kept riding strong as I came back to the large crowds in Cd’A.
Turning up to Hayden, I felt the wind at my back, and I was able to maintain 23-25 mph without much effort. I was really turning the pedals easily, and while I kept reminding myself to keep the effort down, it was truly smooth sailing at that point. As I reached the hills of the upper loop, I was full of energy and the climbs went well. I was able to ride these hills solidly with my heart rate under control. I reached the top of the course timing mat on Ohio Match Road (mile 34) in 1:41:39, just over 20 mph. As I turned back south to Cd’A, however, I faced the headwind for the first sustained stretch. The wind was stronger than last year, and it required strong, smart cycling. I was determined to stay tucked and aero as much as possible and ride solidly, but these 10 miles, which I had pegged as easy in my planning, were a definite challenge.
I was happy to come back through town ahead of my schedule, feeling great, and ready to tackle the second lap. Scotty Galati, the Ironman Superfan, gave me a huge fist pump and shout as I passed him on my way out to Higgins Point again.
I used the out and back to Higgins Point to reconsider my race strategy based on the conditions I found on the first lap, with the key adjustment being that I would relax and rest on the way up to Hayden with the wind at my bike and conserve some energy to ride the return trip into the wind harder than I originally planned. So, after an easy trip up to Hayden with the
wind, I hit the hills at about mile 80 and thought, “Here we go; the race is really beginning.”
My second trip through the hills went very well. I was definitely working hard and riding strongly. I had the energy and effort to ride hard and smart. I kept my cadence, power, and heart rate at the right levels and just continued to feel strong and solid.
As I crested the last hill of the upper section and turned down Rimrock Road at about mile 96, I felt motivated to finish the job well and ride strongly back down to Cd’A. I tucked in, kept good form, and finished the job solidly.
As I slid into the transition area, I was even able to pull of a graceful flying dismount, where I jumped over my rolling bike, landed on my feet, handed the bike to the great volunteer bike catcher, and ran into the transition area. Thankfully, nobody was harmed in this exercise.
Run – 4:22:58, 390th place
As I started the run, I was ready for some pain and a slow start, but I continued to feel great. My back was loose, my stride was solid, and my legs were ready to knock this marathon out. As I started the run, I received lots of encouragement from the large crowds and several friends who cheered loudly and appropriately raucously.
The first out and back along the lake went smoothly and I was able to run up through the town at a solid pace. The cro
wds were tremendous, as there was constant encouragement and cheerful support. The race organizers are smart enough to print your name on your race bib, so the spectators can personalize each cheer. I tried to answer each cheer of “Go John” and “Looking good John” with a nod and a thumbs up.
As I made my way out to the long stretch of the Centennial Trail along the lake, my heart rate was still solidly in the right zone, my effort felt under control, and my splits were just right. I tried to avoid looking ahead, but the promise of finishing this race well was very strong.
After reaching the turnaround at the far end of the course, I started the downhill section back towards Cd’A when I heard a loud, happy scream: “John!!” It was my friend Jessi, who I ran with for much of the marathon in this race last year. She was watching this year (mostly because she has been busy winning sprint and Olympic distance races all year), and she ran up, gave me a happy high five, and ran along with me for a while. Her happy attitude and cheerful spirit were a great lift. I told her about how I was having a great day, and she encouraged me to finish the job. I moved on and finished the first lap strongly in about 2:05.
It’s funny sometimes how poorly your brain works during a race, but it is heartening how strong you sometimes find your desire. At the halfway point of my marathon, I suffered from both some stupidity and a lot of desire – I became determined to negative split the marathon (run the second half faster than the first). In hindsight, this was a wildly overambitious goal. But it was born from determination and kept me moving.
After a change of socks at special needs, I started moving up the hill through Cd’A with purpose. But what my mind was asking, my body couldn’t deliver. 130 miles into my 140.6 mile day, I was starting to fade, and I lacked any kick when I tried to push the pace. I continued on, but my heart rate was dropping below the zones I wanted (a sign of fatigue) and I couldn’t deliver a faster pace. To manage my growing fatigue, I took on more fuel and tried to stay steady. I knew at this point that I would finish the race well but that I would be unable to kick it up a notch. The lack of extra kick or strength was a little disappointing, so I tried to move mentally beyond this feeling and focus on running as well as I could.
As I steadily made my way through the last ten miles, I stayed positive, soaked up the excitement from the crowd, thanked as many volunteers as I could, and tried to support the other racers. It was great to see Jessi again out by the turnaround, and she laughed when I told her that I felt like I was fading and tired – “Well, you should be, you’re at mile 20 of the marathon!” This simple answer helped me turn my head around and focus on what I was doing and what was ahead.
On my way back through town, I ran past a group of supporters who had a big dog with them. This dog was looking tired, sprawled on his side and deeply asleep despite the noise and action around him. I commented to another racer, “That dog looks like how I feel.” She laughed and asked if I was on first or second lap of the run. When I replied that I was on my second lap, she said, “lucky you.” In a brief bit of wisdom, I replied, “We are all lucky.” And I meant that. It was a great day to be out there competing, pushing our limits, and celebrating our health.
Coming up to the finish and turn at Sherman Avenue, I was ready to e
njoy the great finish line atmosphere. I took off my visor and sunglasses, and, immediately, some guys on the side laughed and yelled, “Yeah, get nice and pretty for the finish photo!” I gave them some high fives and turned down Sherman Avenue. Quite simply, it was an overwhelming site: 8 city blocks lined deeply on each side by cheering crowds, dotted at the end by the arch of the Ironman finish line and sounds of celebration. I raised my arms and ran happily down the street.
As I reached the top of the finish chute, I heard a number of cheers from friends. And then I spotted the clock. It read 11:29 and I knew I would make it in under my 11:30 goal if I didn’t waste too much time giving out high fives and shouts down the grandstands! As I crossed the line, I was elated with my effort and result.
Total – 11:29:14
After the finish, I spent some time in the medical pen, just using the chairs there to relax, hydrate, and drink some chicken broth. I chatted with some other finishers, and we compared notes on the day. A couple people teased us about looking so relaxed while we reclined in a row – “you look like you’re sunbathing!” – but it was a nice time to unwind.
After a bit, I was back to, relatively, normal, and I was able to deal with my gear and get cleaned up to enjoy the finish line party. It’s simply wonderful to be there and watch so many athletes capture their dreams.
After some reflection, I am thrilled with my race. It was a new personal best and an 80 minute improvement over last year. My preparation was fully rewarded and all of the increased efforts were worth it ten times over.
However, it’s interesting and worthwhile to think about the things that didn’t go quite as I’d planed. When I’d hoped to have some extra kick and speed up my run, I instead found fatigue and a slower pace. This could have been the result of too much effort spent on the bike leg or swim leg. Or it could have been a nutritional failure. Or perhaps I failed to pace the first half of the run properly.
The only certainty is that this puzzle is part of the allure and magic of triathlon and endurance racing. It’s so difficult and demanding that we must constantly seek improvement and question how to best go about things. This constant process keeps us coming back for more and makes the next race more enticing and exciting – the promise of what’s ahead. I’ll move on from my race in Coeur D’Alene satisfied with my progress and eager with anticipation for improvements I can make in the future.
Twelve months ago, I finished the Ironman Coeur D’Alene comfortably in 12:49. It was my second Ironman finish and it was enjoyable. But I wasn’t completely satisfied. I knew I had more in me. I hadn’t really laid it all on the line and given myself everything. My investment into my training and preparation had been modest, and the rewards from the race were, in return, just modest. I could do better.
So, I laid out an ambitious plan to give 100% of myself to the race in 2008. I improved my preparation by training harder and smarter. I improved my body composition by re-structuring my diet. I improved my race-day skills by racing more often. And I improved my attitude by choosing more difficult workouts an avoiding any shortcuts. By the time I boarded the plan to fly to Spokane in 2008, I was a different athlete and very ready to take on the race.
Pre-Race
I arrived into Spokane early on Thursday and had plenty of time to drive to Coeur D’Alene, register, pick up my bike, and check into the hotel before a nice sushi dinner. Returning to Cd’A was a happy experience indeed. The town and lake are beautiful and the locals are warm and welcoming to the athletes and the race. Banners everywhere proclaim “Welcome Ironman Athletes!” and clerks and cashiers go out of their way to wish you luck. This hospitality adds to the growing energy in the days before the race.
On both Friday and Saturday mornings, I rode the challenging parts of the bike course with friends Val and Jim. These sessions were fantastic; we rode easily, talked strategy, laughed a lot, and just had a great time in tremendously beautiful North Idaho. Getting a feel for the rollers on the bike course and thinking about how to ride them well added to all of the race planning I had done. With my game plan re-confirmed, I had excellent pre-race nutrition and got to bed nice and early on Saturday night.
I woke up early on Sunday morning, well before my 4:00 am wake up call, and I used this time to relax, stretch out, and reflect on the promise of the day. With my attitude properly in place, I ate a solid breakfast and began hydrating. When I left the hotel to go to the race, I noticed that it had rained all night, as had been forecast. While the ground was wet, the sky was clear and the wind was blowing. It appeared that it would be a dry, cool, and sunny day. I was a little concerned that the wind would create a mess on the lake as it had in 2007, but once we got down to the lake, we saw a glassy and calm surface – nice and inviting for a fast swim.
Throughout the morning’s preparations, I was feeling great – loose, excited, and just ready to go. By the time I was in the water warming up, my confidence was high and I was ready to get the party started.
Swim – 1:04:28, 178th place
As I seeded myself right down in the front, I took a moment to share some laughs and handshakes with the guys arou
nd me. I like doing this, for it’s a statement that says, “Let’s all be at our best today.” And that’s one of the things I like most about the Ironman; it’s a day long celebration of the human spirit and capability. We are all pushing against our limits and getting a good look at what we are deep inside. With my attitude in the right place, the gun went off and I began the swim.My focus for the swim was on long, easy, efficient strokes. I was able to find clear water without much hassle, and even benefited from some nice drafts all the way out to the turnaround. With a smooth, solid effort, I completed the first loop in just less than 32 minutes. As I ran up on the beach to start the second lap, the crowd was roaring, and I got pumped up to finish the swim strongly. My second lap was again nice and steady. I had some good feet to follow most of th
e way, and I took advantage of the draft to keep my effort under control. As I got out of the water for the last time, my watch read 1:04. “Right on the money,” I thought with a small fist pump.I had a quick transition (one of the enormous benefits of a quick swim is a much emptier transition tent), and found my bike quickly. As I clipped in to begin the 112 miles, I heard some friends cheering for me – what a lift.
Bike – 5:54:14, 18.97 mph, 333rd place
As I began the ride through the streets of Coeur D’Alene, I heard my heart rate monitor beeping. “Crap,” I thought. “I am already above my target zones.” Instead, when looked down, my heart rate was actually under the zone I wanted it. This was a great moment – I had kept the effort in the right spot throughout my swim and now I was ready and able to get after it on the bike.
My trip out to Higgins Point was swift, and I felt very strong. The pedals were turning over easily, and I thought of Lance’s old joke: “I am having a mechanical problem – there’s no chain on this bike!” Of course, it
was very early in a long day, but I was buoyed with confidence and kept riding strong as I came back to the large crowds in Cd’A.Turning up to Hayden, I felt the wind at my back, and I was able to maintain 23-25 mph without much effort. I was really turning the pedals easily, and while I kept reminding myself to keep the effort down, it was truly smooth sailing at that point. As I reached the hills of the upper loop, I was full of energy and the climbs went well. I was able to ride these hills solidly with my heart rate under control. I reached the top of the course timing mat on Ohio Match Road (mile 34) in 1:41:39, just over 20 mph. As I turned back south to Cd’A, however, I faced the headwind for the first sustained stretch. The wind was stronger than last year, and it required strong, smart cycling. I was determined to stay tucked and aero as much as possible and ride solidly, but these 10 miles, which I had pegged as easy in my planning, were a definite challenge.
I was happy to come back through town ahead of my schedule, feeling great, and ready to tackle the second lap. Scotty Galati, the Ironman Superfan, gave me a huge fist pump and shout as I passed him on my way out to Higgins Point again.
I used the out and back to Higgins Point to reconsider my race strategy based on the conditions I found on the first lap, with the key adjustment being that I would relax and rest on the way up to Hayden with the wind at my bike and conserve some energy to ride the return trip into the wind harder than I originally planned. So, after an easy trip up to Hayden with the
wind, I hit the hills at about mile 80 and thought, “Here we go; the race is really beginning.”My second trip through the hills went very well. I was definitely working hard and riding strongly. I had the energy and effort to ride hard and smart. I kept my cadence, power, and heart rate at the right levels and just continued to feel strong and solid.
As I crested the last hill of the upper section and turned down Rimrock Road at about mile 96, I felt motivated to finish the job well and ride strongly back down to Cd’A. I tucked in, kept good form, and finished the job solidly.
As I slid into the transition area, I was even able to pull of a graceful flying dismount, where I jumped over my rolling bike, landed on my feet, handed the bike to the great volunteer bike catcher, and ran into the transition area. Thankfully, nobody was harmed in this exercise.
Run – 4:22:58, 390th place
As I started the run, I was ready for some pain and a slow start, but I continued to feel great. My back was loose, my stride was solid, and my legs were ready to knock this marathon out. As I started the run, I received lots of encouragement from the large crowds and several friends who cheered loudly and appropriately raucously.
The first out and back along the lake went smoothly and I was able to run up through the town at a solid pace. The cro
wds were tremendous, as there was constant encouragement and cheerful support. The race organizers are smart enough to print your name on your race bib, so the spectators can personalize each cheer. I tried to answer each cheer of “Go John” and “Looking good John” with a nod and a thumbs up.As I made my way out to the long stretch of the Centennial Trail along the lake, my heart rate was still solidly in the right zone, my effort felt under control, and my splits were just right. I tried to avoid looking ahead, but the promise of finishing this race well was very strong.
After reaching the turnaround at the far end of the course, I started the downhill section back towards Cd’A when I heard a loud, happy scream: “John!!” It was my friend Jessi, who I ran with for much of the marathon in this race last year. She was watching this year (mostly because she has been busy winning sprint and Olympic distance races all year), and she ran up, gave me a happy high five, and ran along with me for a while. Her happy attitude and cheerful spirit were a great lift. I told her about how I was having a great day, and she encouraged me to finish the job. I moved on and finished the first lap strongly in about 2:05.
It’s funny sometimes how poorly your brain works during a race, but it is heartening how strong you sometimes find your desire. At the halfway point of my marathon, I suffered from both some stupidity and a lot of desire – I became determined to negative split the marathon (run the second half faster than the first). In hindsight, this was a wildly overambitious goal. But it was born from determination and kept me moving.
After a change of socks at special needs, I started moving up the hill through Cd’A with purpose. But what my mind was asking, my body couldn’t deliver. 130 miles into my 140.6 mile day, I was starting to fade, and I lacked any kick when I tried to push the pace. I continued on, but my heart rate was dropping below the zones I wanted (a sign of fatigue) and I couldn’t deliver a faster pace. To manage my growing fatigue, I took on more fuel and tried to stay steady. I knew at this point that I would finish the race well but that I would be unable to kick it up a notch. The lack of extra kick or strength was a little disappointing, so I tried to move mentally beyond this feeling and focus on running as well as I could.
As I steadily made my way through the last ten miles, I stayed positive, soaked up the excitement from the crowd, thanked as many volunteers as I could, and tried to support the other racers. It was great to see Jessi again out by the turnaround, and she laughed when I told her that I felt like I was fading and tired – “Well, you should be, you’re at mile 20 of the marathon!” This simple answer helped me turn my head around and focus on what I was doing and what was ahead.
On my way back through town, I ran past a group of supporters who had a big dog with them. This dog was looking tired, sprawled on his side and deeply asleep despite the noise and action around him. I commented to another racer, “That dog looks like how I feel.” She laughed and asked if I was on first or second lap of the run. When I replied that I was on my second lap, she said, “lucky you.” In a brief bit of wisdom, I replied, “We are all lucky.” And I meant that. It was a great day to be out there competing, pushing our limits, and celebrating our health.
Coming up to the finish and turn at Sherman Avenue, I was ready to e
njoy the great finish line atmosphere. I took off my visor and sunglasses, and, immediately, some guys on the side laughed and yelled, “Yeah, get nice and pretty for the finish photo!” I gave them some high fives and turned down Sherman Avenue. Quite simply, it was an overwhelming site: 8 city blocks lined deeply on each side by cheering crowds, dotted at the end by the arch of the Ironman finish line and sounds of celebration. I raised my arms and ran happily down the street.As I reached the top of the finish chute, I heard a number of cheers from friends. And then I spotted the clock. It read 11:29 and I knew I would make it in under my 11:30 goal if I didn’t waste too much time giving out high fives and shouts down the grandstands! As I crossed the line, I was elated with my effort and result.
Total – 11:29:14
After the finish, I spent some time in the medical pen, just using the chairs there to relax, hydrate, and drink some chicken broth. I chatted with some other finishers, and we compared notes on the day. A couple people teased us about looking so relaxed while we reclined in a row – “you look like you’re sunbathing!” – but it was a nice time to unwind.
After a bit, I was back to, relatively, normal, and I was able to deal with my gear and get cleaned up to enjoy the finish line party. It’s simply wonderful to be there and watch so many athletes capture their dreams.
After some reflection, I am thrilled with my race. It was a new personal best and an 80 minute improvement over last year. My preparation was fully rewarded and all of the increased efforts were worth it ten times over.
However, it’s interesting and worthwhile to think about the things that didn’t go quite as I’d planed. When I’d hoped to have some extra kick and speed up my run, I instead found fatigue and a slower pace. This could have been the result of too much effort spent on the bike leg or swim leg. Or it could have been a nutritional failure. Or perhaps I failed to pace the first half of the run properly.
The only certainty is that this puzzle is part of the allure and magic of triathlon and endurance racing. It’s so difficult and demanding that we must constantly seek improvement and question how to best go about things. This constant process keeps us coming back for more and makes the next race more enticing and exciting – the promise of what’s ahead. I’ll move on from my race in Coeur D’Alene satisfied with my progress and eager with anticipation for improvements I can make in the future.
Wednesday, June 25, 2008
Elation
While I am having trouble putting my race thoughts into words (a rarity for me...), here's the finish pic. As they say, a picture is worth a thousand words, so consider this the race report for now:
Sunday, June 22, 2008
Amazing Day
Stay tuned for a detailed race report, but here's the quick version:
-Great morning prep, spot on with nutrition and hydration
-Solid, smooth swim while keeping the effort under control - 1:04
-Great bike, went a little too hard on the first loop (Was just feeling fantastic!) and paid a bit later on but held on for a very solid split of 5:54
-Good run, but faded a bit on the seond lap - I was just worn down and paid for spending too much effort early on the bike. But I left it all out there and came in at 4:22
-Overall time was 11:29, just under my goal and MASSIVE 80 minute personal best and improvment over last year!!
I am deeply, deeply satisfied and proud!
Special thanks to all the wonderfull support out there on the course and out through computer screens!
More detail tomorrow or Tuesday...
-Great morning prep, spot on with nutrition and hydration
-Solid, smooth swim while keeping the effort under control - 1:04
-Great bike, went a little too hard on the first loop (Was just feeling fantastic!) and paid a bit later on but held on for a very solid split of 5:54
-Good run, but faded a bit on the seond lap - I was just worn down and paid for spending too much effort early on the bike. But I left it all out there and came in at 4:22
-Overall time was 11:29, just under my goal and MASSIVE 80 minute personal best and improvment over last year!!
I am deeply, deeply satisfied and proud!
Special thanks to all the wonderfull support out there on the course and out through computer screens!
More detail tomorrow or Tuesday...
Race Day
It's just after 4:30 am on race day. I have had my breakfast and started hydrating. It's almost time to head down to transition, get body marked, load my bike nutrition, check over my gear, inflate my tires, and put my wetsuit on. I am ready to go.
It did rain last night as some thundertorms rolled through, but the forecast is for a pretty nice day - in the upper 70s and partly cloudly. There is already some wind out there and it is forecasts to blow most of the day. It is coming from the south and shouldn't affect the bike too much (same wind as last year). I am only hoping the lake doesn't get too choppy.
To follow my progress, go to www.ironman.com and enter my race number 280 in the athlete tracker.
Thanks for the support. Time to go!
It did rain last night as some thundertorms rolled through, but the forecast is for a pretty nice day - in the upper 70s and partly cloudly. There is already some wind out there and it is forecasts to blow most of the day. It is coming from the south and shouldn't affect the bike too much (same wind as last year). I am only hoping the lake doesn't get too choppy.
To follow my progress, go to www.ironman.com and enter my race number 280 in the athlete tracker.
Thanks for the support. Time to go!
Tuesday, June 17, 2008
Ironman Coeur D'Alene: Race Day Game Plan
The plan for my first two Ironman races (Arizona in 2006 and Coeur D’Alene in 2007) was to approach the race conservatively, keep the effort steady, and make it to the finish line with relative comfort and a big smile. Mission accomplished on both occasions.
After twice proving that I could handle the 140.6 miles of Ironman, my approach to Ironman Coeur D’Alene has been different: I want to see how effectively I can race this distance, and to fully tap my potential as a long course athlete.
This approach began over six months ago, when I created the training plan for this race. Using the knowledge gained from my previous two Ironman races, discussions with friends and other athletes, and a lot of reading, my plan was devised to build a much bigger endurance base and to add in more high intensity work. The idea was to make the distances easily achievable and to add some extra kick so I could go faster. I believe that I have been able to achieve this goal. Now that I am ready to give the 140.6 miles a harder effort, here’s my plan for the race.
Swim – 2.4 miles in under 1:05
As the shortest part of the race, it’s easy to overlook the importance of swimming the 2.4 miles well. My plan is
to swim conservatively with an aerobic effort and not waste any of my anaerobic capacity during the swim. Simply put, I don’t ever want to be breathing hard during the swim; I just want a comfortably swift swim. As Coach Wooden would say, “Be quick, but don’t hurry.”
I also plan on seeding myself towards the front of the swim pack to find a proper pace pack. Last year, I was too conservative and got stuck with too many slow swimmers and found too many delays. This year, I will deal with some of the chaos in the front of the pack in order to find the right pace. I hope to complete the 2.4 mile swim in less than 1:05.
Bike – 112 miles in under 6:00
The meatiest and longest portion of the race, and the section I am most excited about. Over the past year, I have improved my cycling ability (and equipment) tremendously, and I am ready to ride the bike course effectively.
After thinking about the Coeur D’Alene bike course for the past 12 months, I have devised a plan of attack by dividing each loop of the two loop course into 4 sections:
1) The 15 miles of out and back between the town and Higgins point
2) The 10 miles up from Coeur D’Alene to Hayden
3) The 20 miles of rolling hills around Hayden and Hayden Lake
4) The 11 miles down from Hayden to Coeur D’Alene
The goal for my bike split will be to arrive at section 3 on my second lap (80 miles into the ride) strong and fresh and to ride the hills strongly. To do this, I have the following pacing ideas.
At the beginning of the bike leg, I intend to use the first section out to Higgins Point to relax, allow my heart rate to fall after the swim, and settle into a good cycling rhythm. I’ll ride in the aero position over this pretty easy terrain and just use the time to relax and start in on my nutrition plan. After coming back through town, I will make the right turn up to Hayden and begin section 2.
This section is an easy 10 miles and only slightly uphill. I will plan to start building the pace a bit but keep the effort under control with an eye towards the challenges ahead. I will continue to ride aero and stay on top of my nutrition. As I go through the golf course in Hayden, I will do my best avoid the predictable thoughts that I should be playing golf and instead shift my focus to the upcoming hills.
The first time through the hilly section 3 I plan to ride conservatively, shift well, and keep a decent pace going. Now is not the time to allow my ego to ride; rather I must be smart and respect how early I am into a long day. I’ll ride the constant rollers in either an aero or seated position, whichever allows me to keep my heart rate under 160. After turning back south towards Coeur D’Alene, I should still feel fresh and ready to start working a little harder.
The downhill section 4 to Coeur D’Alene should provide an easy chance to get some free speed at an easy effort. I’ll ride aero, keep the effort in check, and, hopefully, get some good speed going.
As I come through town at the halfway point of the bike course, I should have a good feel for how strong I am feeling, where my legs are, and what my pace is. If needed, I’ll make any adjustments to my plan now.
Riding out to Higgins Point for the second time, I will stay aero and start to slowly build the pace. I will continue to build the pace and effort through section 2, while staying aerobic, until I reach the Hayden Golf Course again to begin Section 3 for the second time at about mile 80. This is where the race will truly begin. (Sorry to make you read through all that build up!).
As I start riding through the rollers around Hayden Lake, I want to be feeling strong and riding swiftly. If I have paced myself properly, I will be able to give
each uphill a consistent, solid effort and stay after it as I crest the hill. Each of the hills in this section is preceded and followed by some downhill riding – this is indeed rolling terrain with constant up and down.
On each downhill segment, I should be able to add to my momentum and then shift effectively into the next climb. With a constant power output and effort, I can really minimize the difficulty of each climb by taking advantage of the downhill section preceding it. With this style of consistent riding and sharp shifting, I should be able to handle these rollers well. As I leave the hills for the last time, I want to be thinking to myself, “Wow, I nailed the hills, felt strong, and am ready to stay after it.” I’ll use the downhill section 4 to relax, stretch out, finish my nutrition plan, and shift my focus to the marathon ahead.
Run – 26.2 miles in under 4:20
The beginning of the run always marks my lowest point in the race: my legs are a heavy from cycling, my lower back is usually a bit stiff, and my stomach has to adjust to being upright. The first bit of the marathon course in Coeur D’Alene heads away from the town along the Spokane River for a brief two miles of out and back. I will use this segment to adjust to running by running easily and stretching my back. By the time I return through town, I should be feeling ready to get after it.
Once I feel ready to take on the run with a solid effort, I will try to consistently run each mile in under 9 minutes. With the improvements I have made in my running this year, this should be achievable if things have gone well. This pace should be comfortable and aerobic; I should not be out of breath or faint at this pace. If holding this pace becomes too difficult, I will slow down and respect the challenges of the miles ahead. If I am able to do so, I will hold this pace up until mile 20 of the marathon.
At this point, I will have less than an hour to go and a very clear idea of what I am capable of for the last 6 miles. And I will face two choices: if all systems are still go, I will try to pick up the pace and let myself reach higher heart rates and efforts. If I don’t have the ability to do this, I will continue on as well as I can and look forward to the approaching finish. Either way, I will definitely enjoy the final stretch thr
ough the town and the jog down Sherman Avenue to the finish. I’ll be yelling with the rowdy fans, beaming with pride, and soaking in every bit of it!
If all has gone well, I should make it to the finish in less than 11:30. I know that I am capable of this. But, as in all long course racing, there are many, many variables and obstacles that can throw me off. If I encounter one of these difficulties, I will do my best to adapt to it and overcome it, and then I will keep moving on in the race with a happy, optimistic attitude and adjusted goals.
So, I won’t be wed to my time to achieve success. My success will come from the strength I have from my preparation and my ability to take on something extremely difficult and maintain a happy, positive attitude. When you see me running down Sherman Ave at the end of the long day, you’ll be able to see this success, regardless of the time, in the big smile across my face!
After twice proving that I could handle the 140.6 miles of Ironman, my approach to Ironman Coeur D’Alene has been different: I want to see how effectively I can race this distance, and to fully tap my potential as a long course athlete.
This approach began over six months ago, when I created the training plan for this race. Using the knowledge gained from my previous two Ironman races, discussions with friends and other athletes, and a lot of reading, my plan was devised to build a much bigger endurance base and to add in more high intensity work. The idea was to make the distances easily achievable and to add some extra kick so I could go faster. I believe that I have been able to achieve this goal. Now that I am ready to give the 140.6 miles a harder effort, here’s my plan for the race.
Swim – 2.4 miles in under 1:05
As the shortest part of the race, it’s easy to overlook the importance of swimming the 2.4 miles well. My plan is
to swim conservatively with an aerobic effort and not waste any of my anaerobic capacity during the swim. Simply put, I don’t ever want to be breathing hard during the swim; I just want a comfortably swift swim. As Coach Wooden would say, “Be quick, but don’t hurry.”I also plan on seeding myself towards the front of the swim pack to find a proper pace pack. Last year, I was too conservative and got stuck with too many slow swimmers and found too many delays. This year, I will deal with some of the chaos in the front of the pack in order to find the right pace. I hope to complete the 2.4 mile swim in less than 1:05.
Bike – 112 miles in under 6:00
The meatiest and longest portion of the race, and the section I am most excited about. Over the past year, I have improved my cycling ability (and equipment) tremendously, and I am ready to ride the bike course effectively.
After thinking about the Coeur D’Alene bike course for the past 12 months, I have devised a plan of attack by dividing each loop of the two loop course into 4 sections:
1) The 15 miles of out and back between the town and Higgins point
2) The 10 miles up from Coeur D’Alene to Hayden
3) The 20 miles of rolling hills around Hayden and Hayden Lake
4) The 11 miles down from Hayden to Coeur D’Alene
The goal for my bike split will be to arrive at section 3 on my second lap (80 miles into the ride) strong and fresh and to ride the hills strongly. To do this, I have the following pacing ideas.
At the beginning of the bike leg, I intend to use the first section out to Higgins Point to relax, allow my heart rate to fall after the swim, and settle into a good cycling rhythm. I’ll ride in the aero position over this pretty easy terrain and just use the time to relax and start in on my nutrition plan. After coming back through town, I will make the right turn up to Hayden and begin section 2.
This section is an easy 10 miles and only slightly uphill. I will plan to start building the pace a bit but keep the effort under control with an eye towards the challenges ahead. I will continue to ride aero and stay on top of my nutrition. As I go through the golf course in Hayden, I will do my best avoid the predictable thoughts that I should be playing golf and instead shift my focus to the upcoming hills.
The first time through the hilly section 3 I plan to ride conservatively, shift well, and keep a decent pace going. Now is not the time to allow my ego to ride; rather I must be smart and respect how early I am into a long day. I’ll ride the constant rollers in either an aero or seated position, whichever allows me to keep my heart rate under 160. After turning back south towards Coeur D’Alene, I should still feel fresh and ready to start working a little harder.
The downhill section 4 to Coeur D’Alene should provide an easy chance to get some free speed at an easy effort. I’ll ride aero, keep the effort in check, and, hopefully, get some good speed going.
As I come through town at the halfway point of the bike course, I should have a good feel for how strong I am feeling, where my legs are, and what my pace is. If needed, I’ll make any adjustments to my plan now.
Riding out to Higgins Point for the second time, I will stay aero and start to slowly build the pace. I will continue to build the pace and effort through section 2, while staying aerobic, until I reach the Hayden Golf Course again to begin Section 3 for the second time at about mile 80. This is where the race will truly begin. (Sorry to make you read through all that build up!).
As I start riding through the rollers around Hayden Lake, I want to be feeling strong and riding swiftly. If I have paced myself properly, I will be able to give
each uphill a consistent, solid effort and stay after it as I crest the hill. Each of the hills in this section is preceded and followed by some downhill riding – this is indeed rolling terrain with constant up and down.On each downhill segment, I should be able to add to my momentum and then shift effectively into the next climb. With a constant power output and effort, I can really minimize the difficulty of each climb by taking advantage of the downhill section preceding it. With this style of consistent riding and sharp shifting, I should be able to handle these rollers well. As I leave the hills for the last time, I want to be thinking to myself, “Wow, I nailed the hills, felt strong, and am ready to stay after it.” I’ll use the downhill section 4 to relax, stretch out, finish my nutrition plan, and shift my focus to the marathon ahead.
Run – 26.2 miles in under 4:20
The beginning of the run always marks my lowest point in the race: my legs are a heavy from cycling, my lower back is usually a bit stiff, and my stomach has to adjust to being upright. The first bit of the marathon course in Coeur D’Alene heads away from the town along the Spokane River for a brief two miles of out and back. I will use this segment to adjust to running by running easily and stretching my back. By the time I return through town, I should be feeling ready to get after it.
Once I feel ready to take on the run with a solid effort, I will try to consistently run each mile in under 9 minutes. With the improvements I have made in my running this year, this should be achievable if things have gone well. This pace should be comfortable and aerobic; I should not be out of breath or faint at this pace. If holding this pace becomes too difficult, I will slow down and respect the challenges of the miles ahead. If I am able to do so, I will hold this pace up until mile 20 of the marathon.
At this point, I will have less than an hour to go and a very clear idea of what I am capable of for the last 6 miles. And I will face two choices: if all systems are still go, I will try to pick up the pace and let myself reach higher heart rates and efforts. If I don’t have the ability to do this, I will continue on as well as I can and look forward to the approaching finish. Either way, I will definitely enjoy the final stretch thr
ough the town and the jog down Sherman Avenue to the finish. I’ll be yelling with the rowdy fans, beaming with pride, and soaking in every bit of it!If all has gone well, I should make it to the finish in less than 11:30. I know that I am capable of this. But, as in all long course racing, there are many, many variables and obstacles that can throw me off. If I encounter one of these difficulties, I will do my best to adapt to it and overcome it, and then I will keep moving on in the race with a happy, optimistic attitude and adjusted goals.
So, I won’t be wed to my time to achieve success. My success will come from the strength I have from my preparation and my ability to take on something extremely difficult and maintain a happy, positive attitude. When you see me running down Sherman Ave at the end of the long day, you’ll be able to see this success, regardless of the time, in the big smile across my face!
Wednesday, May 28, 2008
Success
“Success is peace of mind that is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of being.” – Coach Wooden
Saturday May 24, 2008, 5:45 AM. I open the door to my apartment, bike in hand, helmet securely on, ready to roll. And I see dark clouds, drizzly rain, and puddled streets. And I feel a cold wind against my cheek.
Not what I am looking for on a day when I’ve planned to cycle 112 miles and run 4 more. A day that is intended to be the peak of my training plan for Ironman Coeur D’Alene; the race rehearsal performance. Now I face a choice.
I close the door and return upstairs.
And I grab another warm layer, pull it on, and head out into the rain. For the next 6 and a half hours, I ride through the slick, soaking streets, battle the stifling fatigue spreading through my body, and turn back constant thoughts of retreat. I suffer; there’s nothing fun in this. But I persevere and complete the long, tough day, capping off a demanding three week build during which I averaged over 160 miles on the bike, 30 miles of running, and 10,000 swimming yards each week.
Now I have finished the meatiest parts of my training plan for the Ironman race. I have worked as hard as I ever have, beating on my muscles, exhausting my heart and lungs, and frying my mind beyond its usual patterns of comfort.
To be certain, there’s plenty of work to do before I toe the line in Coeur D’Alene: I must continue to work at the right intensity over the next few weeks, I must make certain I give my body the quality rest it craves, and I must fuel my body properly with good nutrition. But the heavy lifting is done and the framing is built. The job now is to add the finishing touches, and complete the perfect structure.
But this moment provides a good spot to reflect on what I have done, where I am going, and what to expect.
So far this year, I have cycled over 2,200 miles, ran over 550 miles, and swam over 150,000 yards. I have raced two half ironman triathlons (setting personal best times in both) and two half marathons (also two personal bests). I have been smarter about my nutrition, and I am down about 15 pounds. I have been smarter about my rest and recovery, and I am stronger because of that.
With my “A” race coming up in Coeur D’Alene, it is easy to fall into the trap of predicting a successful event and anticipating fast times through all three disciplines. But the 140.6 miles of Ironman doesn’t work that way. It’s too long and too unforgiving to be predictable. There are too many potential calamities out there, too many mistakes waiting to happen, and far, far too much ground to cover before the finish line.
But, luckily, I don’t need the results of my race to measure my success. Coach Wooden has defined success in perfect terms for me:
“Success is peace of mind that is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of being.” – Coach Wooden
Using Coach’s definition, I don’t need to finish the race in a certain time to measure my success. While a goal time is important, it depends on too many factors that I cannot control. What if I get a flat tire? What if it rains all day during the race?
Instead of focusing on these potential outcomes, Coach’s definition asks me to look at my process: how well did I maximize my potential? How much have I done to improve my capabilities?
And, at this point, with the bulk of my training done, I am able assess the success of my training. And I am happy to say that, given the balance in my life, I have succeeded. I have truly increased my potential and improved my capabilities. I have done my best to become the best I am capable of becoming. And there’s definite self-satisfaction in that. That’s success.
So, with much important work left to do before my race in Coeur D’Alene, I am already feeling successful. I have trained hard and trained smartly. And I have truly increased my potential my capabilities for racing the Ironman.
Now I just need to execute well on race day, which Coach calls competitive greatness:
“Competitive Greatness is being at your best when your best is needed. It’s enjoying the challenge when things become difficult, even very difficult.”
Saturday May 24, 2008, 5:45 AM. I open the door to my apartment, bike in hand, helmet securely on, ready to roll. And I see dark clouds, drizzly rain, and puddled streets. And I feel a cold wind against my cheek.Not what I am looking for on a day when I’ve planned to cycle 112 miles and run 4 more. A day that is intended to be the peak of my training plan for Ironman Coeur D’Alene; the race rehearsal performance. Now I face a choice.
I close the door and return upstairs.
And I grab another warm layer, pull it on, and head out into the rain. For the next 6 and a half hours, I ride through the slick, soaking streets, battle the stifling fatigue spreading through my body, and turn back constant thoughts of retreat. I suffer; there’s nothing fun in this. But I persevere and complete the long, tough day, capping off a demanding three week build during which I averaged over 160 miles on the bike, 30 miles of running, and 10,000 swimming yards each week.
Now I have finished the meatiest parts of my training plan for the Ironman race. I have worked as hard as I ever have, beating on my muscles, exhausting my heart and lungs, and frying my mind beyond its usual patterns of comfort.
To be certain, there’s plenty of work to do before I toe the line in Coeur D’Alene: I must continue to work at the right intensity over the next few weeks, I must make certain I give my body the quality rest it craves, and I must fuel my body properly with good nutrition. But the heavy lifting is done and the framing is built. The job now is to add the finishing touches, and complete the perfect structure.
But this moment provides a good spot to reflect on what I have done, where I am going, and what to expect.
So far this year, I have cycled over 2,200 miles, ran over 550 miles, and swam over 150,000 yards. I have raced two half ironman triathlons (setting personal best times in both) and two half marathons (also two personal bests). I have been smarter about my nutrition, and I am down about 15 pounds. I have been smarter about my rest and recovery, and I am stronger because of that.
With my “A” race coming up in Coeur D’Alene, it is easy to fall into the trap of predicting a successful event and anticipating fast times through all three disciplines. But the 140.6 miles of Ironman doesn’t work that way. It’s too long and too unforgiving to be predictable. There are too many potential calamities out there, too many mistakes waiting to happen, and far, far too much ground to cover before the finish line.
But, luckily, I don’t need the results of my race to measure my success. Coach Wooden has defined success in perfect terms for me:
“Success is peace of mind that is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of being.” – Coach Wooden
Using Coach’s definition, I don’t need to finish the race in a certain time to measure my success. While a goal time is important, it depends on too many factors that I cannot control. What if I get a flat tire? What if it rains all day during the race?
Instead of focusing on these potential outcomes, Coach’s definition asks me to look at my process: how well did I maximize my potential? How much have I done to improve my capabilities?
And, at this point, with the bulk of my training done, I am able assess the success of my training. And I am happy to say that, given the balance in my life, I have succeeded. I have truly increased my potential and improved my capabilities. I have done my best to become the best I am capable of becoming. And there’s definite self-satisfaction in that. That’s success.
So, with much important work left to do before my race in Coeur D’Alene, I am already feeling successful. I have trained hard and trained smartly. And I have truly increased my potential my capabilities for racing the Ironman.
Now I just need to execute well on race day, which Coach calls competitive greatness:
“Competitive Greatness is being at your best when your best is needed. It’s enjoying the challenge when things become difficult, even very difficult.”
Monday, May 5, 2008
Wildflower Long Course - Race Report
Wildflower Long Course is a race I have been looking forward to for a long time. The race takes place at Lake San Antonio in central California, about 30 miles west of Paso Robles. This is a breathtakingly beautiful part of California with native oak tress dotting rolling, golden hills. Because of this rural location, many of the participants choose to camp out at the race site, giving it a “Woodstock-like” feel and legendary festival atmosphere. And the course is tough as nails, always regarded as one of the toughest half ironman races around. My kind of stuff!
I arrived to the race site plenty early on race day and took my time setting up a good transition area and walking through all that I w
ould need. This is a HUGE race, with 3500 participants, so I felt it was worth taking my time to get well-organized.
As I was setting up my transition, I noticed that the athlete next to me was also racking a red Kuota K-Factor in his area. This is the same exact bike that I have, so we made some jokes about making certain to grab the correct bike. I remarked, “Well, that’s all up to the person with the fastest swim time” before even noticing that he was a challenged athlete – he did not have a right arm. He smiled and said, “That’s going to be you” with a wink. Only later did I learn that he was a veteran of the Iraq war who had lost his arm in combat! Wow, talk about a great reminder of why I love this sport: constantly interacting with courageous, inspirational people who share an optimistic, can-do spirit. A perfect lift before my race!
Swim 30:34
I had hoped to swim under 30 minutes, as I felt like I had been making some progress with my swim over the past few weeks. One of the mistakes I sometimes make
is not to seed myself properly and get caught in too slow of a pack on the swim. (This mistake is consistent with my overall lazy approach…ha ha…). So, I went right up front and center of my wave and got off to a quick start. I didn’t have much contact and got going rather easily. I couldn’t quite hang with the lead pack but kept a good pace while leading the second chase pack. I felt like I swam a good line and made the turnaround feeling great. The way back was quick and I exited the water feeling like I had swum a very solid race – good line, good form, solid effort. But, dang, just missed that sub-30! Oh well. T1 went nice and smooth, but it was a long run through the transition area to the bike exit.
Cycle 3:01
As I started out on the bike, my heart rate, as usual, was sky high. This is a combination of hustling through transition and race adrenaline. Usually, I am able to back off a bit, settle down
, and find a groove so that I can work at the proper effort level. However, after a short jog down the edge of the lake, this bike course has a killer climb up Beach Road. This climb required a big effort, and after cresting the summit, my heart rate was up to 170 (I like to race between 145 and 155). So, I spent some time trying to relax and get my effort under control. Finally, after about 5 miles, I was settled in and began to ride steadily north and west out and around the lake.
Through the first 25 miles or so, the scenery was gorgeous: rolling California hills, oak trees, horse farms, wildflowers, and ranches. I was enjoying myself incredibly and keeping a steady, but not spectacular, pace; I was just lacking a little power that kept me riding about 20 mph, rather the 22 mph or so I might be able average on this type of terrain while rested and tapered. Thankfully, I was on top of my nutrition and starting to feel stronger as the ride went on.
By about mile 35, I was riding much more strongly, and this was important because the climbing began at mile 40. By the time I got to the base of the climb affectionately known as “Nasty Grade” I felt ready to get after it, but before I did so, I need to relieve myself. Usually when I need to do such on the bike, I stop at a port-a-pottie and get off the bike. This is kind of the amateur way of doing it – a statement that you’d rather be comfortable than fast…plus I find near impossible to relax enough on the bike to, uh, go while riding. Anyway, I was able to relax enough to, uh, take care of business on the bike. While I was so proud of myself for doing so, I rounded a corner and came right on one of the race photographers! So, I im
mediately dropped into a racing position, looked serious and competitive, and had a good laugh at nearly getting caught in the act! On to dreaded climb!
The climb was every bit as difficult as advertised, and I felt strong up it and passed a few athletes who were struggling and over-geared. After making it up one summit, there was a right turn and then the truly steep section began. With a big surge, I pushed up this climb to reach an awesome summit – view in every direction of the lake, the valleys, and the rolling hills. My heart rate again reached 170, indicating what an effort it took to get up that climb. From the summit, the fun really began with some fantastic descents that rewarded good handling and sound riding. I was almost able to reach 45 mph down these descents, which was exhilarating! After a few easy miles, it was back into transition to get ready for the run.
Run 1:53
I felt pretty good starting the run and was happy to get going along the edge of the lake for the first few miles, following a cool, sandy trail. After reaching mile 4, the trail turned away from the lake and straight up a steep hill. This was a difficult climb and my heart rate shot up along with the terrain. To keep it under control, I slowed the effort and finally made it to the summit. After reaching the top of this climb, the trail dove down the other side of this ridge in a steep drop. Running down the loose, sandy, and steep trail was a challenge – I constantly felt like I was going to loose my footing and take a dive! I was glad to make it down to flat terrain safely. After a bit, the trail again climbed up over a steep ridge, and, once on top of this ridge, the trail headed through the campgrounds. This section was fun, with many supporters cheering and providing a needed lift though miles 7 and 8.
Another cool part of this race was the aid stations. Each station was staffed by students from Cal Poly, and they were having a lot of fun in the su
n…although the notorious nude aid station was missing this year! At about mile 9, I came up to an aid station and a loud, outgoing college guy yelled, “you in the white top, can I get you a Gatorade, water, or a splash?” I yelled back that I wanted Gatorade, a splash, and a VERY loud cheer. I got all three, as the kids gave me a cup of Gatorade, all doused me with water, and screamed their lungs out! As always, I was having a blast with the great race volunteers!
After my energetic aid station visit, I took stock of my race, how I felt, and what I had in me for the last 4 miles or so. Usually, during the race, it is hard to do even some simple math and estimate where you might come in. But I was able to figure that I had a good chance of breaking 5:30, which would be ahead of my expectations and a big day for me on a course this tough. So, that became the next goal as I tried to pick up the pace.
I was right on track through miles 10 and 11, and I realized I had 15 minutes to run the last 2.1 miles to beat 5:30 – a tall task given my usual run pacing and the fatigue of the Wildflower Course. So, I got moving and gave it everything I had. The last mile of the race takes you down Lynch Hill, a steep descent back down to the shore of the lake. Running down such a grade on tired legs was a real quad-buster, but I kept after the goal time. Coming into the finish, I could see that I was just behind pace, so rather than be disappointed, I decided to have some fun. With the long finish chute all to myself, I raised my arms, asked the crowd for some love, and soaked it all in. The announcer seemed to appreciate my enthusiasm, and he gave me some special shout outs as I was pointing, waving, and goofing off! What fun! As they say, the finish is ALWAYS worth it!
My final time was 5:30:25, which I am happy with. That’s one tough course, and I handled it very well. My average heart rate ended up being 157, which is at the very top end of what I am capable of holding for an endurance event, so I truly did give it almsot all that I had!
After the race, I hung out at the finish and soaked up the party atmosphere. I was lucky enough to chat with Ironman World Champion Chris McCormack for a bit. He had won the race for the 4th time and was enjoying himself. As when I met him at the Silverman in Las Vegas, he was totally fun and cool to chat with. After joking that he “barely nipped me at both Silverman and Wildflower,” he laughed and said “Cheers mate!”
What a great day and great race. I recommend it to anyone looking for a fun challenge!
I arrived to the race site plenty early on race day and took my time setting up a good transition area and walking through all that I w
ould need. This is a HUGE race, with 3500 participants, so I felt it was worth taking my time to get well-organized.As I was setting up my transition, I noticed that the athlete next to me was also racking a red Kuota K-Factor in his area. This is the same exact bike that I have, so we made some jokes about making certain to grab the correct bike. I remarked, “Well, that’s all up to the person with the fastest swim time” before even noticing that he was a challenged athlete – he did not have a right arm. He smiled and said, “That’s going to be you” with a wink. Only later did I learn that he was a veteran of the Iraq war who had lost his arm in combat! Wow, talk about a great reminder of why I love this sport: constantly interacting with courageous, inspirational people who share an optimistic, can-do spirit. A perfect lift before my race!
Swim 30:34
I had hoped to swim under 30 minutes, as I felt like I had been making some progress with my swim over the past few weeks. One of the mistakes I sometimes make
is not to seed myself properly and get caught in too slow of a pack on the swim. (This mistake is consistent with my overall lazy approach…ha ha…). So, I went right up front and center of my wave and got off to a quick start. I didn’t have much contact and got going rather easily. I couldn’t quite hang with the lead pack but kept a good pace while leading the second chase pack. I felt like I swam a good line and made the turnaround feeling great. The way back was quick and I exited the water feeling like I had swum a very solid race – good line, good form, solid effort. But, dang, just missed that sub-30! Oh well. T1 went nice and smooth, but it was a long run through the transition area to the bike exit.Cycle 3:01
As I started out on the bike, my heart rate, as usual, was sky high. This is a combination of hustling through transition and race adrenaline. Usually, I am able to back off a bit, settle down
, and find a groove so that I can work at the proper effort level. However, after a short jog down the edge of the lake, this bike course has a killer climb up Beach Road. This climb required a big effort, and after cresting the summit, my heart rate was up to 170 (I like to race between 145 and 155). So, I spent some time trying to relax and get my effort under control. Finally, after about 5 miles, I was settled in and began to ride steadily north and west out and around the lake.Through the first 25 miles or so, the scenery was gorgeous: rolling California hills, oak trees, horse farms, wildflowers, and ranches. I was enjoying myself incredibly and keeping a steady, but not spectacular, pace; I was just lacking a little power that kept me riding about 20 mph, rather the 22 mph or so I might be able average on this type of terrain while rested and tapered. Thankfully, I was on top of my nutrition and starting to feel stronger as the ride went on.
By about mile 35, I was riding much more strongly, and this was important because the climbing began at mile 40. By the time I got to the base of the climb affectionately known as “Nasty Grade” I felt ready to get after it, but before I did so, I need to relieve myself. Usually when I need to do such on the bike, I stop at a port-a-pottie and get off the bike. This is kind of the amateur way of doing it – a statement that you’d rather be comfortable than fast…plus I find near impossible to relax enough on the bike to, uh, go while riding. Anyway, I was able to relax enough to, uh, take care of business on the bike. While I was so proud of myself for doing so, I rounded a corner and came right on one of the race photographers! So, I im
mediately dropped into a racing position, looked serious and competitive, and had a good laugh at nearly getting caught in the act! On to dreaded climb!The climb was every bit as difficult as advertised, and I felt strong up it and passed a few athletes who were struggling and over-geared. After making it up one summit, there was a right turn and then the truly steep section began. With a big surge, I pushed up this climb to reach an awesome summit – view in every direction of the lake, the valleys, and the rolling hills. My heart rate again reached 170, indicating what an effort it took to get up that climb. From the summit, the fun really began with some fantastic descents that rewarded good handling and sound riding. I was almost able to reach 45 mph down these descents, which was exhilarating! After a few easy miles, it was back into transition to get ready for the run.
Run 1:53
I felt pretty good starting the run and was happy to get going along the edge of the lake for the first few miles, following a cool, sandy trail. After reaching mile 4, the trail turned away from the lake and straight up a steep hill. This was a difficult climb and my heart rate shot up along with the terrain. To keep it under control, I slowed the effort and finally made it to the summit. After reaching the top of this climb, the trail dove down the other side of this ridge in a steep drop. Running down the loose, sandy, and steep trail was a challenge – I constantly felt like I was going to loose my footing and take a dive! I was glad to make it down to flat terrain safely. After a bit, the trail again climbed up over a steep ridge, and, once on top of this ridge, the trail headed through the campgrounds. This section was fun, with many supporters cheering and providing a needed lift though miles 7 and 8.
Another cool part of this race was the aid stations. Each station was staffed by students from Cal Poly, and they were having a lot of fun in the su
n…although the notorious nude aid station was missing this year! At about mile 9, I came up to an aid station and a loud, outgoing college guy yelled, “you in the white top, can I get you a Gatorade, water, or a splash?” I yelled back that I wanted Gatorade, a splash, and a VERY loud cheer. I got all three, as the kids gave me a cup of Gatorade, all doused me with water, and screamed their lungs out! As always, I was having a blast with the great race volunteers!After my energetic aid station visit, I took stock of my race, how I felt, and what I had in me for the last 4 miles or so. Usually, during the race, it is hard to do even some simple math and estimate where you might come in. But I was able to figure that I had a good chance of breaking 5:30, which would be ahead of my expectations and a big day for me on a course this tough. So, that became the next goal as I tried to pick up the pace.
I was right on track through miles 10 and 11, and I realized I had 15 minutes to run the last 2.1 miles to beat 5:30 – a tall task given my usual run pacing and the fatigue of the Wildflower Course. So, I got moving and gave it everything I had. The last mile of the race takes you down Lynch Hill, a steep descent back down to the shore of the lake. Running down such a grade on tired legs was a real quad-buster, but I kept after the goal time. Coming into the finish, I could see that I was just behind pace, so rather than be disappointed, I decided to have some fun. With the long finish chute all to myself, I raised my arms, asked the crowd for some love, and soaked it all in. The announcer seemed to appreciate my enthusiasm, and he gave me some special shout outs as I was pointing, waving, and goofing off! What fun! As they say, the finish is ALWAYS worth it!
My final time was 5:30:25, which I am happy with. That’s one tough course, and I handled it very well. My average heart rate ended up being 157, which is at the very top end of what I am capable of holding for an endurance event, so I truly did give it almsot all that I had!
After the race, I hung out at the finish and soaked up the party atmosphere. I was lucky enough to chat with Ironman World Champion Chris McCormack for a bit. He had won the race for the 4th time and was enjoying himself. As when I met him at the Silverman in Las Vegas, he was totally fun and cool to chat with. After joking that he “barely nipped me at both Silverman and Wildflower,” he laughed and said “Cheers mate!”
What a great day and great race. I recommend it to anyone looking for a fun challenge!
Tuesday, April 22, 2008
Ironman Arizona Pictures
Turns out I really only had one good photo from IM AZ - this is my buddy Jeff about 1/2 way through the swim from my vantage point on the kayak. He had a great swim and was the 4th amateur overall out of the water.Here's the finish picture from the grand stands.
Wednesday, April 16, 2008
Ironman Arizona
Last weekend I went over to Tempe in order to support my buddy Jeff who was competing in the Ironman race and to enjoy volunteering - the whole weekend was a blast!
On Saturday morning, I got in a good 10 mile run around the race course at about 6:00 - the perfect time for running in the desert. It was great to watch the desert sun rise, watch the day come to life, and feel the warmth of the sun. While I was out there, one of my favorite pro triathletes Michael Lovato came running passed me. He was flying!! And making it look effortless. Fun to watch him run and have a brief chat with him. After the run, I jumped in the lake for a good practice swim. I spent the rest of Saturday helping Jeff prepare for his race.
Early Sunday morning, I went down to the marina in Tempe to get my volunteer kayaking duties going. I was positioned out at the end of the swim loop, just east of the Rural / Scottsdale Road bridge. Watching the athletes come through was a blast. Jeff, a superb swimmer, came through in the first chase pack - perect position for him and right where he wanted. I gave him a yell and took some cool photos. He gave me a "you da man Mo!" while crusing, which is a nickname he's had for me forever (in fact, he' one of the few who knows its orgin; we've been friends since kindergarten).
The rest of swim was spent helping slower swimmers find their way through, offering encouragment to them, and making sure everyone was safely accounted for. After my voly duties were over, I went back to my aunt's house to relax and follow the race on the computer. Turns out Jeff swam a 53:17 and was the 4th amateur out of the water (24th overall). We watched online as he made it through the 3 loop bike course on a good pace and then returned to the transition to catch his bike finish. He came in with a strong bike of 5:40 and looked ready to run a solid mary.
I should mention that the conditions were brutal at this point. It was approaching 95 degrees and the winds were gusting very strongly. The next day we learned that there was 17.7% DNF rate, which is the 3rd highest in Ironman history. That shows how tough it was.
Back to Jeff - he started his run with 2 solid sub 8:00 miles, but he started to fade a little bit as the day wore on. I think the heat and wind just got to him a little bit. The Kona spot he had dreamed about slipped away, but he finished with a 4:04 marathon for a 10:45 finish. This was 17th in the age group and 156th overall. He's a bit of a perfectionist and a little disappointed, but I am super proud of his effort. He gave it all and gto to look at what he is made of - I think he should be happy.
We enjoyed a nice mexican meal (I ate too much!) and then returned to the finish line to watch the finishers come in until midnight with a few beers (I drank too much!). This is really one of my favorite parts of an Ironman - watching people realize their dreams and be rewarded for their hard work!!
It was a great weekend and filled me with motivation for my Ironman day on June 22nd in Coeur D'Alene.
Pictures to follow...
On Saturday morning, I got in a good 10 mile run around the race course at about 6:00 - the perfect time for running in the desert. It was great to watch the desert sun rise, watch the day come to life, and feel the warmth of the sun. While I was out there, one of my favorite pro triathletes Michael Lovato came running passed me. He was flying!! And making it look effortless. Fun to watch him run and have a brief chat with him. After the run, I jumped in the lake for a good practice swim. I spent the rest of Saturday helping Jeff prepare for his race.
Early Sunday morning, I went down to the marina in Tempe to get my volunteer kayaking duties going. I was positioned out at the end of the swim loop, just east of the Rural / Scottsdale Road bridge. Watching the athletes come through was a blast. Jeff, a superb swimmer, came through in the first chase pack - perect position for him and right where he wanted. I gave him a yell and took some cool photos. He gave me a "you da man Mo!" while crusing, which is a nickname he's had for me forever (in fact, he' one of the few who knows its orgin; we've been friends since kindergarten).
The rest of swim was spent helping slower swimmers find their way through, offering encouragment to them, and making sure everyone was safely accounted for. After my voly duties were over, I went back to my aunt's house to relax and follow the race on the computer. Turns out Jeff swam a 53:17 and was the 4th amateur out of the water (24th overall). We watched online as he made it through the 3 loop bike course on a good pace and then returned to the transition to catch his bike finish. He came in with a strong bike of 5:40 and looked ready to run a solid mary.
I should mention that the conditions were brutal at this point. It was approaching 95 degrees and the winds were gusting very strongly. The next day we learned that there was 17.7% DNF rate, which is the 3rd highest in Ironman history. That shows how tough it was.
Back to Jeff - he started his run with 2 solid sub 8:00 miles, but he started to fade a little bit as the day wore on. I think the heat and wind just got to him a little bit. The Kona spot he had dreamed about slipped away, but he finished with a 4:04 marathon for a 10:45 finish. This was 17th in the age group and 156th overall. He's a bit of a perfectionist and a little disappointed, but I am super proud of his effort. He gave it all and gto to look at what he is made of - I think he should be happy.
We enjoyed a nice mexican meal (I ate too much!) and then returned to the finish line to watch the finishers come in until midnight with a few beers (I drank too much!). This is really one of my favorite parts of an Ironman - watching people realize their dreams and be rewarded for their hard work!!
It was a great weekend and filled me with motivation for my Ironman day on June 22nd in Coeur D'Alene.
Pictures to follow...
Monday, April 7, 2008
Consistency
My approach to the 2008 tri season has been all about consistent, high-quality efforts. Last Saturday, I kept at it with a solid, hilly 100 mile ride. In the past, I would have used my succesful effort in Oceanside from the prior week as a crutch or excuse to ease off this weekend. But not this year. Consistent, high-quality efforts. Here are some quotes about this approach that I like:
"Don't measure yourself by what you have accomplished, but what you should have accomplished with your ability." - Coach Wooden
"Continuous effort - not strength or intelligence - is the key to unlocking our potential." - Winston Churchill
"There are too many factors you have to take into account that you have no control over...The most important factor you can keep in your own hands is yourself. I always placed the greatest emphasis on that." - Eddy Merckx
"Don't measure yourself by what you have accomplished, but what you should have accomplished with your ability." - Coach Wooden
"Continuous effort - not strength or intelligence - is the key to unlocking our potential." - Winston Churchill
"There are too many factors you have to take into account that you have no control over...The most important factor you can keep in your own hands is yourself. I always placed the greatest emphasis on that." - Eddy Merckx
Monday, March 31, 2008
California 1/2 Ironman Race Report
I was really looking forward racing the California ½ Ironman in Oceanside this year. I had raced my first ½ Ironman here in 2005. On that day, it was cold and rainy and I was completely unprepared. But I had fun, finished in 6:10, and learned a bunch. Three years later, I came into this race a different athlete, having finished two full Ironman distance races and a bunch of other triathlons and two marathons. I was much more confident, but I was again a little unprepared – however, this time my unprepared approach was from my focus on my A race at Ironman Coeur D’Alene in June. I was not rested after a hard block of training in the weeks before the race, but I was looking forward to the adrenaline and excitement of the race.
Pre-Race:
I had a good early morning wake up, a large breakfast (maybe too large?), and an easy trip down to Oceanside Harbor for the race. I got set up and racked early and had plenty of time for the usual pre-race activities: standing in line at the porta-potties, gawking at some of the expensive bikes, trying to fit into my wet suit, etc. Before long, I was in the corral at the water’s edge, listening to the national anthem and watching the pro start. Right before getting the water, I gave the zipper cord on my wetsuit a last tug to make certain I had the suit on properly…and the whole cord came right off in my hand. Oops. A nice guy next to me helped me get it reattached and I was good to go. Hopefully that would be the glitch of the day.
Swim:
One of the nice things about this race is the wave starts, which make it very easy to seed yourself and get going. I got off to a good start and just focused on long, easy strokes with good form. There were a few swells out at the end of the harbor basin, but nothing too difficult. I felt strong all the way back into the landing and exited the water in 31:55, about what I had expected. My heart rate was too high, but I think this was from the race adrenaline, as my effort felt controlled. T1 went nice and smooth and I made a last minute decision to wear just my sleeveless jersey, as it already seemed sunny and warming up.
Bike:
The first part of the bike course takes you up the coast through Camp Pendleton. There was a nice tail wind here and I felt good and settled in pretty quickly. After 15 miles, I came on the first aid station. My absolute favorite part of this race is the Marines from Camp Pendleton who volunteer at the aid stations. At this early aid station, I didn’t need any additional nutrition, so I just had a blast cheering and yelling with the Marines as I rode through them. It was incredible to have them cheer back and yell for me. About 6 of them in a line even did the wave for me as I came by – what a lift! I was laughing for the next couple of miles about how great this was. I figure that for a 28 year old amateur triathlete, having the brave men and women of the Marines going wild for you is about as good as it gets.
After 20 miles of a nice tailwind while heading north, the course turned east, across I-5 and towards the hills of the base. I was ready for the first climb, which is affectionately called “Mount MotherF-er” by the local Marines, and was able to spin up it rather easily with my new compact gearing. The new 50-34 front ring was just right, and I passed a few people struggling up the hill. It is kind of funny, sad, and ironic to see athletes walking $8,000 bikes up the hill because they did not have the foresight to gear their bikes properly. What a waste!
The rest of the ride was directly into a good breeze, and I was able to stay aero and ride strong. I did drop my chain right before the last climb, but this only delayed me temporarily; I felt lucky not to have any major mechanical issues. The base is really a great place to ride – beautiful rolling hills spotted with wildflowers, smooth roads, and cool military gadgets: tanks, helicopters, and artillery ranges. Coming into T2, I felt great and ready to run after 2:58 of cycling.
Run:
It felt fantastic to leave T2 with strong legs and ready to run the ½ marathon as I headed out to the Oceanside strand. This is the feeling I am after for my race in Coeur D’Alene: to come off a strong bike leg and feel ready to run right away. I was able run solidly through the entire course without stopping at any aid stations. I did, as always, get a kick out of the great volunteers. It is hard to say thanks often enough when there are so many wonderful people out there working so hard to help you have a good day.
As I came to the finish, I had run 1:47 split with a near negative split. I am really pleased with this run, and I am happy that it validates much of the training I have done this winter. The 5:24 overall time is a new personal best by 20 minutes, so I feel terrific about that.
After the race, I enjoyed the excitement and energy of the finish line and my thoughts drifted ahead with anticipation to my A race in Coeur D’Alene – I am feeling energized and excited about my prospects for a great day up there!
Next up Wildflower Long Course on May 3rd!
Pre-Race:
I had a good early morning wake up, a large breakfast (maybe too large?), and an easy trip down to Oceanside Harbor for the race. I got set up and racked early and had plenty of time for the usual pre-race activities: standing in line at the porta-potties, gawking at some of the expensive bikes, trying to fit into my wet suit, etc. Before long, I was in the corral at the water’s edge, listening to the national anthem and watching the pro start. Right before getting the water, I gave the zipper cord on my wetsuit a last tug to make certain I had the suit on properly…and the whole cord came right off in my hand. Oops. A nice guy next to me helped me get it reattached and I was good to go. Hopefully that would be the glitch of the day.
Swim:
One of the nice things about this race is the wave starts, which make it very easy to seed yourself and get going. I got off to a good start and just focused on long, easy strokes with good form. There were a few swells out at the end of the harbor basin, but nothing too difficult. I felt strong all the way back into the landing and exited the water in 31:55, about what I had expected. My heart rate was too high, but I think this was from the race adrenaline, as my effort felt controlled. T1 went nice and smooth and I made a last minute decision to wear just my sleeveless jersey, as it already seemed sunny and warming up.
Bike:
The first part of the bike course takes you up the coast through Camp Pendleton. There was a nice tail wind here and I felt good and settled in pretty quickly. After 15 miles, I came on the first aid station. My absolute favorite part of this race is the Marines from Camp Pendleton who volunteer at the aid stations. At this early aid station, I didn’t need any additional nutrition, so I just had a blast cheering and yelling with the Marines as I rode through them. It was incredible to have them cheer back and yell for me. About 6 of them in a line even did the wave for me as I came by – what a lift! I was laughing for the next couple of miles about how great this was. I figure that for a 28 year old amateur triathlete, having the brave men and women of the Marines going wild for you is about as good as it gets.
After 20 miles of a nice tailwind while heading north, the course turned east, across I-5 and towards the hills of the base. I was ready for the first climb, which is affectionately called “Mount MotherF-er” by the local Marines, and was able to spin up it rather easily with my new compact gearing. The new 50-34 front ring was just right, and I passed a few people struggling up the hill. It is kind of funny, sad, and ironic to see athletes walking $8,000 bikes up the hill because they did not have the foresight to gear their bikes properly. What a waste!
The rest of the ride was directly into a good breeze, and I was able to stay aero and ride strong. I did drop my chain right before the last climb, but this only delayed me temporarily; I felt lucky not to have any major mechanical issues. The base is really a great place to ride – beautiful rolling hills spotted with wildflowers, smooth roads, and cool military gadgets: tanks, helicopters, and artillery ranges. Coming into T2, I felt great and ready to run after 2:58 of cycling.
Run:
It felt fantastic to leave T2 with strong legs and ready to run the ½ marathon as I headed out to the Oceanside strand. This is the feeling I am after for my race in Coeur D’Alene: to come off a strong bike leg and feel ready to run right away. I was able run solidly through the entire course without stopping at any aid stations. I did, as always, get a kick out of the great volunteers. It is hard to say thanks often enough when there are so many wonderful people out there working so hard to help you have a good day.
As I came to the finish, I had run 1:47 split with a near negative split. I am really pleased with this run, and I am happy that it validates much of the training I have done this winter. The 5:24 overall time is a new personal best by 20 minutes, so I feel terrific about that.
After the race, I enjoyed the excitement and energy of the finish line and my thoughts drifted ahead with anticipation to my A race in Coeur D’Alene – I am feeling energized and excited about my prospects for a great day up there!
Next up Wildflower Long Course on May 3rd!
Monday, February 4, 2008
Surf City 1/2 Marathon Report
I picked the Surf City Super Bowl Sunday 1/2 Marathon in Huntington Beach as a break from the boredom of early season, low heart-rate, base training and to check on the progress in my running base. I was going to run harder than normal for this time of the season and see if I could break my personal best of 1:40 for the 13.1 miles. I did not sign up for the misery of a wet, cold, windy, puddle-jumping contest...but that's what race day brought.
I woke up early to a windy rain pounding on my window and went on with breakfast, stretching, and other prep with the attitude of "all I can control is my own actions - do the best you can with what race day provides."
After driving down the 405 and eventually finding a place to park, I braved the rain and wind in a small tent by the start line waiting for the gun. At this point, it was COLD, probably under 50 degrees with the rain coming in sideways. When it's like this, you are actually really looking forward to running and getting your body temperature up and your muscles loose. There's really nothing worse than the cold, stiff moments waiting to start.
Finally the gun went off and we raced north on PCH. I got off to a solid start without much traffic and held a 7:15 per mile pace for the first 4 or 5 miles. I was able to hold this pace through the hilly section away from the coast and turned towards the final 4.5 mile stretch south on PCH towads the finish well ahead of my PR pace. I was happy to find myself keeping a solid pace and feeling strong. With a good finishing kick I finished in 1:34:46, nearly a 6 minute personal best!
I am really pleased with this result and how much it reflects the progress I have been making with my fitness. To have such a success come under such awful conditions made the results even sweeter.
Next weekend I am off to Palm Springs for a century ride. I will keep the heart rate low and just try to add to my cycling base - I won't be going for any speed records!
I woke up early to a windy rain pounding on my window and went on with breakfast, stretching, and other prep with the attitude of "all I can control is my own actions - do the best you can with what race day provides."
After driving down the 405 and eventually finding a place to park, I braved the rain and wind in a small tent by the start line waiting for the gun. At this point, it was COLD, probably under 50 degrees with the rain coming in sideways. When it's like this, you are actually really looking forward to running and getting your body temperature up and your muscles loose. There's really nothing worse than the cold, stiff moments waiting to start.
Finally the gun went off and we raced north on PCH. I got off to a solid start without much traffic and held a 7:15 per mile pace for the first 4 or 5 miles. I was able to hold this pace through the hilly section away from the coast and turned towards the final 4.5 mile stretch south on PCH towads the finish well ahead of my PR pace. I was happy to find myself keeping a solid pace and feeling strong. With a good finishing kick I finished in 1:34:46, nearly a 6 minute personal best!
I am really pleased with this result and how much it reflects the progress I have been making with my fitness. To have such a success come under such awful conditions made the results even sweeter.
Next weekend I am off to Palm Springs for a century ride. I will keep the heart rate low and just try to add to my cycling base - I won't be going for any speed records!
Wednesday, January 23, 2008
2008 Goals
Here is my 2008 race schedule (ambitious) and a few goals:
Schedule:
Jan 6th - OC 1/2 Marathon - B Race, DONE, new PR in 1:40
Jan 12th - Stagecoach Century Ride - C Race, DONE
Feb 3rd - Shoreline 1/2 Mary, Huntington Beach, CA - B Race, racing for new 1/2 PR
Feb 9th - Palm Springs Century Ride - C Race, lower heart rate, building strong cycling base
March 29th - California 1/2 Ironman, Oceanside CA - C Race, lower heart rate, building aerobic base and practicing all 3 disciplines
May 2nd - Wildflower 1/2 Ironman - B Race, higher heart rate, working on strong cycle and run
June 22nd - Ironman Coeur D'Alene - A Race, goal for under 12 hours
September 9th - Los Angeles Triathlon - B Race, have fun
After that, I am not certain, but possibilities include SOMA 1/2 Ironman on Oct 26th, Silverman 1/2 Ironman on Nov 9th, or maybe a marathon in there somewhere (been a while sicne I raced a stand alone marathon).
Big things this year!
Schedule:
Jan 6th - OC 1/2 Marathon - B Race, DONE, new PR in 1:40
Jan 12th - Stagecoach Century Ride - C Race, DONE
Feb 3rd - Shoreline 1/2 Mary, Huntington Beach, CA - B Race, racing for new 1/2 PR
Feb 9th - Palm Springs Century Ride - C Race, lower heart rate, building strong cycling base
March 29th - California 1/2 Ironman, Oceanside CA - C Race, lower heart rate, building aerobic base and practicing all 3 disciplines
May 2nd - Wildflower 1/2 Ironman - B Race, higher heart rate, working on strong cycle and run
June 22nd - Ironman Coeur D'Alene - A Race, goal for under 12 hours
September 9th - Los Angeles Triathlon - B Race, have fun
After that, I am not certain, but possibilities include SOMA 1/2 Ironman on Oct 26th, Silverman 1/2 Ironman on Nov 9th, or maybe a marathon in there somewhere (been a while sicne I raced a stand alone marathon).
Big things this year!
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