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
Monday, April 7, 2008
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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