Final thoughts

The hay is in the barn.  I have prepared as well as I can.  While my swim is still my Achilles heel, I feel good with my bike and run at present.

I've been watching the Army Corps of Engineers' website for months, watching the water temperature steadily inch up towards the 76.1 mark.  If it crosses, Sunday is not a wetsuit-legal swim, and I will not wear one.  It will make my swim approximately 6 minutes slower without it, but I would rather start at 7:22 without it than at 8:22 with it.

My new B12 frame is dialed in, all the accessories are fitted up, and the bike is ready for 2.75 hours of torture Sunday.  I swapped back to the Minoura behind-the-seat bottle carrier, and added a "torpedo mount" water bottle up front, like I had at FS Half.  I will go without a downtube bottle, and just pick up water or Perform if needed on-course.

I have new speedlaces for the Mizuno Wave Mushas I wore for the Charleston Marathon.  I have been training in either my old Wave Mushas or the Brooks Pure Grits, so it'll be nice to run the race in some new shoes.

I have ridden the full bike course twice, and most of it 2 more times.  I have run the full run course twice, and most of it 2 more times.  I feel comfortable with both the bike and run courses, and have a good sense of where to push on the bike and where to hold back.  On the run, the middle miles will hurt, but once we get back to Dan Allen Drive, the overdrive can be kicked in.

Looking forward to Sunday!

Ironman 70.3 is upon us!

My training has been...good.  Not great, not excellent, but good.  I've been dodging injuries for the most part, but I'm concerned over the upcoming heat, expected for the weekend.

A few stats:

• My largest triathlon ever, at over 2500 entries.
• The most logistically difficult, with two different transition areas separated by over 30 road miles (T1 at Jordan Lake, T2 in downtown Raleigh).
• My first non-wetsuit long-distance swim.  Water temperature is expected to be in the "wetsuit-allowed" range, but that would mean I would start in the very last wave, after 8:22 am.  I have no desire to be out on the hot course an hour later than planned.
• My first race on my new frame!  2012 Demo Felt B12 frame, built up with components from my old B2.
• My first race with a wheel cover.  Picked one up for not too expensive.  Looks neat, not sure if its effective.
• My first race with such a large age group, nearly 450 in the M40-44 group.

My best-case-scenario goal is to be done by 12:40pm.  That would mean a 5:18 total time.  I'm going to hit it or go down trying!

Beaverdam Olympic Triathlon

Wake Forest, North Carolina United States FS Series 56F / 13C Sunny

Total Time = 2h 40m 34s Overall Rank = 43/182 Age Group = M40-44 Age Group Rank = 9/41

Pre-race routine:

Up for good around 6. Slept miserably, couldn't stop my mind from racing about the swim. I was very uncomfortable with my swim recently, and my mind would not stop fretting over it. Temperature, wind, pollen, etc. all weighing on my mind. Typical prerace meal of peanut-butter-banana-honey sandwich and OJ. Took an ibuprofen prerace (hip was dodgy), and drank my first cup of caffeinated coffee in several days. I was chipper at the race site for sure.
Left home approx 7:15, and was at Beaverdam by 7:50, going the slow way. Big snafu with entry(those that picked up packets Friday night got a parking pass, those of us that didn't had to pay $6). It was a mess.
Took my bike and gear straight to T1 and racked it, then walked to packet pickup and stood in line for ~15 minutes. Guy behind me drove down from Ohio, ended up winning our AG. He was on his way to practice swim in Florida, then next race is Augusta, then IM Cozumel. Strong chance he'll KQ this year. Anyway, got racked and set up, and started seeing everyone (Louis, Alan, Greg, Todd, etc.) Good camaraderie on the rack, helped a girl with taping her Gu to top tube, neighbor let me borrow ankle spray lube. Trip to the potty about 9:00, short run about 9:10, then put the wetsuit on. Went and dipped myself in the water for a few minutes, then got out for announcements/moment of silence, then we went down to swim start area. M sub-39 went first, we went next, all women went after us. Ate half a clif bar about 9am. Honey stinger 15ish minutes before expected start.

Event warmup:

Short jog to first side road and back. Hip still not feeling right, so was hoping the swim and bike would warm things up. Not a promising test run though.

SWIM

• 37m 59s
• 1500 meters
• 02m 32s / 100 meters

Comments:

Stupid swimming.

What would you do differently?:

All of it. Trees were pretty though. 

TRANSITION 1

• 02m 53s

Comments:

Wetsuit would not cooperate at all. I was just a mess. Actually SAT DOWN during T1, which is a big no-no. Then I decided on arm warmers and gloves. They just would NOT go on. I should've ditched them and sucked it up, as they easily cost me a minute.

What would you do differently?:

No arm warmers, gloves, or wetsuit at IMRAL means I'm going to need to step up the swim pace a lot. I need to practice transitions a lot in the coming weeks, like 2x/week at minimum, and get it optimized. Will seek out youtube videos and other aids.

BIKE

• 1h 17m 14s
• 26.5 miles
• 20.59 mile/hr

Comments:

Overall pleased with the pace. I'm not sure if I'm undertrained or overtrained, as I felt pretty flat on the bike, but I also had been pretty tired this week, and did not sleep well at all Friday night.

Opened up a gel from my pocket on 50, and it had crystallized. Folded it up and brought out my backup, and it was okay. Took another gel about 45 minutes in. Hydration was one bottle with a Gu Brew electrolyte tablet mixed in, was just the right amount. Drank every 5 minutes or so.

What would you do differently?:

Rest more. More tempo rides, push more. More hillwork.

TRANSITION 2

• 00m 50s

Comments:

Pretty slow here unfortunately. Long run with the bike. I had long runs with the bike on the way out and in, which sucked.

What would you do differently?:

Figure out the flying dismount someday.

RUN

• 41m 56s
• 6.2 miles
• 06m 46s  min/mile

Comments:

I knew coming off the bike that I had zapped my quads. I stood up about a mile from bike finish and my quads tinged with the start of cramps. I slammed down the rest of the Gu Brew electrolyte I carried on the bike. Carried fuel belt handbottle with water and Gu Brew electrolyte tablet. Held off on taking gel till after the first turnaround, to get my stomach settled from the bike.

What would you do differently?:

Run faster.

POST RACE

Warm down:

Louis and Greg were still in finish area, but had 2+ minutes on me. We chatted, got chips turned in, and got a water bottle at the finish. Then Louis and I moseyed down to the food area and I got some cookies. Then we all headed out. The rest of my warm-down was at InsideOut Sports on the way home. I went by IOS Cary for the open house, got a hot dog, and won some Tifosi glasses (Edde asked for anyone with a Boston Marathon logo on, and I was wearing my hat). Gave them to Lainey, she likes them.

What limited your ability to perform faster:

Swim

Event comments:

Couple of things:
Work out the park entry fees ahead of time like at FS Half.
More efficient packet pickup morning of race. Going to North Raleigh on a Friday afternoon is not convenient.
Bring back the pizza or something with carbs and protein. Loved the food truck idea at FS Half.
USAT official needs to have her act together and not waste time searching for stuff to talk about.

Aside from that I enjoyed racing with everyone and trying to chase them down. Didn't work.

Last updated: 2013-02-18 1:00 AM

Swimming
00:37:59 | 1500 meters | 02m 32s / 100meters
Age Group:	36/41
Overall:	134/182
Performance:	Bad
Well, it is what it is. Got kicked one good time in the left goggle lens, and that hurt. My sighting and track were good, it seemed that everyone else was playing bumper pool.
Suit:	Full, with rips and tears, time for new
Course:	Big right triangle. Hypotenuse on the outbound leg, then the base on the return, then a small "height". Seemed like a headwind on the way out, then kind of crossing on the way back (started getting some mild swells on the return leg). I felt like I was in Monty Python's "The Holy Grail" never making progress toward the buoy.
Start type:	Wade	Plus:	Waves
Water temp:	70F / 21C	Current:	Low
200M Perf.	Below average	Remainder:	Below average
Breathing:	Below average	Drafting:	Below average
Waves:	Below average	Navigation:	Good
Rounding:	Good

T1
Time:	02:53
Performance:	Bad
Cap removal:	Bad	Helmet on/ Suit off:
Wetsuit stuck?	Yes	Run with bike:	Yes
Jump on bike:	No
Getting up to speed:	Bad

Biking
01:17:14 | 26.5 miles | 20.59 mile/hr
Age Group:	5/41
Overall:	29/182
Performance:	Good
Wind:	Some with gusts
Course:	Hilly and somewhat windy from the outset. I wasn't passed much (maybe 2-3 folks), and likely relays (not sure). I went steady, but my legs had no zip in them from the very start. Even the easy rollers on 50 at the start were making me hurt, so I backed off quite a bit (shocking amount actually). Finally got to the first right turn, and was able to rest a bit. I was reeling folks in from the get-go, and that always feels good, but it also reinforces how bad my swim is. Then the left turn and the first few hills, and more reeling in. Was approaching average of 20, which was my goal pace, and just kept at it. Middle of the course I was able to keep the pressure on, and the legs were burning (mostly quads) so I worked on full smooth rotations, engaging hamstrings more, hopefully not at the expense of calves (for the run). Kept plugging, then got to Purnell, and was picking more folks off on the hills, and Ghoston the same. Got to 98 and made up even more ground, then on 50 I was just reeling in folks all the way to the park, and even back in the park. Saw Greg already on the run, then saw Louis, followed by Alan, all with lots of time already on me.
Road:	Smooth	Cadence:
Turns:	Average	Cornering:	Average
Gear changes:	Good	Hills:	Good
Race pace:	Too hard	Drinks:	Just right

T2
Time:	00:50
Overall:	Below average
Riding w/ feet on shoes		Bad
Jumping off bike		Below average
Running with bike		Good
Racking bike		Good
Shoe and helmet removal		Below average

Running
00:41:56 | 06.2 miles | 06m 46s  min/mile
Age Group:	4/41
Overall:	20/182
Performance:	Below average
I tried to get mile splits, but the signs were haphazardly placed, so I gave up. I just ran. I was closing on Greg, Louis, and Alan, but not nearly fast enough to make up the loss of swim time.
Course:	I think this was short. But I'll say it was a 10k and take it as a in-race PR. There were hills. 2 pretty big ones per lap, 2 not so big. Lots of movement in the course, and even an uphill-downhill combo for the finish. I liked the run, and would have liked it better if my legs weren't toast.
Keeping cool	Average	Drinking	Just right

Post race
Weight change:	%
Overall:	Below average
Mental exertion [1-5]	3
Physical exertion [1-5]	3
Good race?	Yes

Evaluation
Course challenge	Just right
Organized?	No
Events on-time?	No
Lots of volunteers?	Yes
Plenty of drinks?
Post race activities:	Average
Race evaluation [1-5]	3

2013 Race Schedule

2013's Race Schedule looks like this:
January 19-  Charleston Marathon
April 20-      InsideOut Sports Beaverdam Olympic Triathlon
April 28-      Race of Grace/House Your Neighbor 5k
June 2-         Ironman 70.3 Raleigh

2013 starts with a BANG!

So with some prodding from my friend Lee, Lainey and I and 2 other couples (the Proctors, and the Whites) decided to do a destination race in January.  I wanted to celebrate my 40th birthday on my own terms, and what better way than with friends and loved ones!

So, we registered for our respective races; the five of them for the half, and me for the full.  I had a tiny thought in the back of my head that I could BQ this course.  Having never seen it or run one foot in Charleston.

We had a fantastic time.  I did not BQ (3:15:14), but that did not matter.  Lainey and I had a blast, as did our friends, with the post-race expo in North Charleston, dining out, breakfast, walking around Charleston.  It was just a fantastic trip.

As for the race, I had it in the bag until mile 22, then I just didn't want to push any more.  Not sure why, but my drive to go harder just evaporated.  Regardless, it was a fun weekend.  I'm not sure that I'd run the full again; the half looked like much more fun.

Time for my semiannual blog update...

Man, am I slack.  I really think I should pick this back up again, because it is therapeutic to put thoughts to "paper".

So 2012 ended up being a great racing year, probably my best one to date.  I just had a great time all around, and I dabbled in duathlons with some mild success.

In February '12, I did the Charlotte Duathon (in Waxhaw, actually), and ended up on the podium with a 3/13 AG finish.  It was a long drive for a short race, but the podium was worth it!

In March, I drove to Greenville for the first time, getting WAY lost on the way, showing up to the race site with 25 minutes until the start.  Raced purely on adrenalin and ended up 1/7 AG, just before the bottom fell out with rain.

In April, I tried out my long-course duathlon legs on Cary's course, and ended up off the podium with a 4/14 effort.  I had a good run day, but a tough bike day.

In late April, I did the Riverwood sprint triathlon, and earned my first triathlon podium ever, with a 1/14 AG win.  That was very cool, and Marshall ran across the finish line with me!

All this racing was in prep for the May's IOS100, a 100-mile triathlon in Washington, NC, to which I had won an entry at the FS Series Christmas Party in December '11.  

That weekend deserves a blog post of its own, and I think I will go back and enter one, for it was just a great weekend of racing and exploring our beautiful state.  I ended up 4/7 AG on that one with a mediocre swim, a fair bike, and an okay run.

I took a good bit of time off racing and just had a fun summer.  I started to get back down to business in August, as I had registered for the Finish Strong Half-iron triathlon at Jordan Lake.  In prep for that, and as a fundraiser for 519 Church, I did the 519 Hearts for Haiti 10k a week prior to the 70.3.  I ended up finishing 1/19 AG, and 3/120 overall, setting a 10k PR of 41:04.  I was well pleased.

The next weekend was the FS Half.  I had thoughts of sub-5:30 for this race.  My last HIM was White Lake '08, where I blew up on the run going 5:44.  Imagine my surprise when I was out of the water in 31:00 (very short swim sadly)!  Then I laid down a 2:51 on a hilly bike course.  Then I strung together a 1:42:30 on a HOT run course, for an overall 5:07:17.  Normalized to a full-length swim course, I would have expected a 5:20 with the rest of my times staying as they were.

And then this began a short layoff period before building into 2013...Charleston Marathon!

That will be another blog post.