Motivation

Motivation

Friday, June 7, 2013

Well, that was interesting. And AMAZING! IM70.3 Raleigh


Raleigh, North Carolina
United States
World Triathlon Corporation
70F / 21C
Overcast
Total Time = 5h 34m 28s
Overall Rank = 373/2345
Age Group = M40-44
Age Group Rank = 82/392
Pre-race routine:

In summary, I had a tough race.

I hydrated very well leading into this race. I had to #1 twice before the swim started, then again right when I got in the water, then another 4, maybe 5 times during the swim.
I felt perfect nutritionally, maybe a tad bloated. Saw Sid Mitchener in the corral, he looked ready. Saw the Scanlons, they looked great, shared some funny comments about bodyglide. Good vibe out there. Logistics getting in on the buses were seamless. My tires were fine overnight, but I'm glad I deflated tires and took my pump, as it was a hot commodity. Oh, and it would've been nice to have water bottles for pre-swim; I couldn't find any, so I grabbed a nearly empty gallon jug out of TA.

Prerace nutrition: 3:45am-bagel with honey, banana, started on 24 oz. of Ironman Perform. Clif bar at about 4:45. Half a clif bar at 6:30. Honey Stinger at 7ish. 
Event warmup:

1/2 mile jog up to the bathroom I used for FS Half, only to find it locked. Heard they were kicking out folks that used the woods....

SWIM
        ·         55m 34s
·         1931 meters
·         02m 53s / 100 meters
Comments:

Swim:
Looking at the swim course from the beach, I thought man that's a long way. I'm hoping the swim was long (but I doubt it; it is WTC after all), because I've never swam so slow in my life otherwise...2:52/100m. I could've accepted 2:35 or so, but wow. Oh, and my wetsuit was in the trunk of my car because I "assumed" it would not be wetsuit legal with prior day's water temp of 79F. They called it as 76.0 F morning of, which made it wetsuit legal. I was devastated for about 5 minutes, then sucked it up and just went out to enjoy the swim. It was a brutal swim for me. I sighted laser straight. It was very easy to sight, but it took me a second to catch the line at the first turn buoy. I felt like I needed a cigarette after all the contact in the water. I had a cramp in my quad starting at about 400m that stuck with me the whole swim, just a dull ache. As I rounded the first turn buoy, I breathed right and saw the first pink cap. Guess who it was? Mr. long reach himself. Good job Greg. I was shooting for 48:15, ended up with 55:34. 
What would you do differently?:

Take my wetsuit no matter what.
Learn how to swim.



TRANSITION 1
·         02m 38s
Comments:

Had a fairly decent T1 of 2:38, was shooting for 2. The whole "putt stuff in bags" thing was disorienting to me (even though I'd done it before at Over the Mountain back in 2007), and I wanted to make sure my pump made it back to T2, so I tied the bag to the pump. Seconds wasted there. And it was a LOOOOOOONNNGGGGGG TA. I felt like I moved fairly efficiently through there though.
What would you do differently?:

Be thinking about T1 in the water.





BIKE
·         2h 38m 43s
·         56 miles
·         21.18 mile/hr
Comments:

Nothing new on race day, right? Well, I had ridden the new frame for maybe 3 rides prior to the race. Fit was as good as I could get it. The bike felt great right off the bat. I was so comfortable the whole time. Well, it did get a little hard on Avent Ferry, but Optimist Farm wasn't bad. I am thankful that I did FS Half there last fall, to know how the exit to the park feels. I rode it just like I did last fall. There were a LOT of position fouls and I managed to avoid any penalties. Did have an official stay near me for quite a few miles on Pea Ridge. I was sitting 4.1 lengths off a fast female (not sure who she was, couldn't get close enough to see her name). I came upon Dave on Pea Ridge, didn't recognize him, then called back to say hello. Through 26 miles I was at 22.1 mph. The last 30 was at 20.4, for an overall of 21.17mph. My gut shut down in Holly Springs, so the last 20 miles was only on electrolytes, no calories. Had to go #1 again for the whole ride, but did not stop or let it fly. I did stop briefly on Optimist Farm to say hello to my parents and Web, who were there cheering (they were also on Avent Ferry but I did not see them).

Was planning for 2:44 so was pleased with a 2:38:43, but it took its toll on the run.

Bike nutrition: one bottle of Perform up front, 2 bottles of Gu Brew electrolyte tabs (double tabs) plus one salt stick tablet in each bottle). Four Honey stingers in a flask on the top tube, mixed with water. The other half of the clif bar from prerace at mile 28. Been using Honey Stingers for a year, but the Perform for only about 2 weeks. It was a gamble and I lost. Also have never doubled the Brew tabs or used Salt Stick caps. However, I did not experience any swelling, so water retention was not a problem. I only went through ¾ of the Perform bottle, and 1-¼ bottles of Gu Brew. Picked up 2 water bottles on course (one on Pea Ridge, one on Optimist Farm), and stuck each one inside my tritop for cooling. Began alternating water and the other two fluids, then was mainly water when my stomach rebelled.

The volunteers and spectators were amazing on the route. Lots of folks out lining Avent Ferry Road, just an amazing amount of people out enjoying the morning! Great great water bottle handoffs by the volunteers, can not say enough positives. Great job! 
What would you do differently?:

Never try to make up lost swim time by pushing the bike.

TRANSITION 2
·         02m 8s
Comments:

Tough entry into transition. I was afraid I'd cramp coming off the bike, and I just about did. Managed to keep moving. Huge crowd at dismount line, which was at the top of a nasty 36 front/20 rear climb. I decided to change socks as mine from the bike were soaked, and that was a good 30 seconds spent.

T2 plan of 1 minute, ended up with a 2:08. It was a big TA and I had to run a long ways, both with the bike and after dropping it off. Did not stop for sunscreen. 
What would you do differently?:

Get sunscreen on a day like this. 

RUN
·         1h 55m 25s
·         13.1 miles
·         08m 51s  min/mile
Comments:


The run felt like it might hold together, but nutrition crept up on me, and I went ahead and decided to walk every aid station. Stopped at mile 2 for #1 stop. Good move. It was really heating up, maybe mid to high 80s at that point, and my core temp was rising. There was very little shade for most of the run. It was blazing hot out at the Art Museum, and we had to do 2 loops out there which were brutal. It was a tough course. My legs were on the verge of total shutdown the whole time. I kept the pace just below shutdown. On the outbound leg I came upon Carolyn Fellowes-Gentry at St. Mary's School. We ran together for a bit, and I moved on ahead of her. At some point she passed me back (not sure where). I ran past a guy who was cramping just before Meredith, and I stopped to give him one of my salt stick caps.He was grateful. I kept one in reserve in case I just shut down. As we entered Campus drive, Linda Hatfield came roaring by me on the run. She just looked so smooth, but was doing work. Then as I entered the greenway, here comes Daryn just flying, on his way home. Wow. Quick stop for sunscreen at the greenway aid station. I walked up the big hill entering the museum. I walked a lot of the first loop out there too, but on the second lap I felt recovered, and cramps subsided. I ran by Jason Biggs on the second loop (he still finished ahead of me due to later start), and he said he was sick. Met Scanlon just after I crossed the bridge over 440, he looked fantastic. I walked the hill past the tunnel under Wade Avenue. A little further up I encountered Greg who was cramping. All I had to offer was encouragement and a salt stick cap, but he said he was good. As I exited Meredith on the way back, I again caught Carolyn, and we ran together for much of the rest of the course. I ended up pulling ahead of her at the finish, but I think it helped keep her going, and she got a Vegas slot. Gave my second salt stick cap to a guy cramping in front of State heading towards the museum. My legs were feeling good at that point, so figured I didn't need it. My friend Daryn Lambooy finished 2nd M40-44 and got a slot, as did Tara Wind formerly of Lifetime Fitness (now with WakeMed). Another new friend in Apex Scott Moomaw(who I've run and ridden with a bit) went 5:10. 


It was fun wondering where Louis and I would meet.  It turned out to be the perfect arrangement. I caught up to him in the finish chute on Fayetteville Street.  He beat me fair and square by 4 minutes, one second.  We would've crossed together, but I wanted to give him the actual and symbolic victory :).

My run plan was 1:39, and I ended up with a 1:55:25. I turned my fastest split in the home stretch. Last 4.1 miles were 18:51, 8:17, and 8:37, which included a long stop at aid station 3 (I had a coworker there I hung out with for a minute or so).

Run nutrition: plan was to carry the second flask of honey stingers. I did that, but only took one tiny sip to see if it would agree with me, and quickly decided to live off the course. Carried a bottle of Perform with me in my fuel belt handbottle. Alternated between that and water (and flat coke at mile 3). Ate a banana section at Meredith at mile 4, and an orange wedge. Water and ice in my tritop at the greenway aid station not far after. Banana wedge each time I passed the Art Museum aid station. Banana again passing the greenway station before Meredith. Water and ice every aid station. Orange slice again at the 5k to go mark. 
What would you do differently?:

Never push the bike so hard that cramps appear ON THE BIKE. Have a plan B for when nutrition isn't working well. Wear a white hat that can cover my scalp AND contain ice. BONUS: That's exactly what the finisher gift is, a white hat!

POST RACE
Warm down:



Got a water, then went straight for a beer and slice of vegan zPizza. Then went back looking for Louis and rockstar Daryn, but they had vanished (they said the same of me). I stayed there and cheered in every athlete I saw for the next 45-60 minutes. Saw my friend Kevin come in, high-fived him in the chute, along with Wade, Jason Biggs, Marc Primanti, lots of folks. Heard Jennifer James announced, and went to meet her at the chute exit. Took her to find shade, then a few minutes later Scottie finished.
Bought a few things at the expo, then ran into IRONCAROL (keyone). She finished this freakin' thing swimming the one-arm freestyle. I.AM.AMAZED.


What limited your ability to perform faster:

Poor wetsuit decision on my part, poor communication on the part of WTC in my opinion.
Piss-poor swimming performance.
Putting in a good bike split at the expense of a bad run split is a bad idea.
Event comments:

Could've used an aid station it seems between the last one past Meredith and the far one up at the Art Museum. That was a long stretch to me without anything, and there's a nasty stretch between.

Overall:
My goal for the race was a 5:14 (not accounting for heat). That was a pipedream, 5:30 would've been more realistic, so I'm pleased I suppose with a 5:34:28. I had a buddy starting one wave later at 7:26 (Louis Holdstock), and we were joking last week about where I'd catch him on the run(he outswam me by a large amount). I ended up coming up to him with about 300m to go on the run. I touched his back, and he looked over and smiled. We ran in together, but I hung back and let him cross 1 second ahead. It was the sportsmanlike thing to do :).

Thoughts:
Each of these events is a data point for me. I find out interesting things about myself each time. One thing I keep coming back to is the swim. I've got to figure this thing out if I'm going to keep doing these events. That will be my summer focus. I know I keep saying that, but I;m putting my money where my mouth is this time. Please force me to do that. Also, nutrition. It keeps blowing up on me. I've got to find what works and stick with it. Bike was comfortable first half, and a little too hard perhaps in the second. Mentally I was "trying to make up time" from the swim. That is a mistake. I did consciously back it off in the second half to save the legs a bit.

Next year?
The support on course was amazing. Absolutely amazing. Volunteers, staff, specators, law enforcement. Just a phenomenal effort on their part. Logistics were seamless once you got them figured out. I think I will do it again. It may be the ONLY race I do next year due to cost, but it will be fun to do again maybe. Only negatives were 1) not enough portapotties at swim start and 2) traffic impact. That's a wound that will take time to heal; there were a LOT of delays on the roads, but I believe it's the fault of the media AND the general public not giving a flip about it until they see a barricade/traffic cop in front of them.

Swimming
00:55:34 | 1931 meters | 02m 53s / 100meters
Age Group:
275/392
Overall:
1570/2345
Performance:
Bad
Suit:
none, dammit
Course:
Triangular with long middle section, right turns.
Start type:
Wade
Plus:
Waves
Water temp:
76F / 24C
Current:
Low
200M Perf.
Below average
Remainder:
Below average
Breathing:
Average
Drafting:
Average
Waves:
Below average
Navigation:
Good
Rounding:
Good

T1
Time:
02:38
Performance:
Average
Cap removal:
Good
Helmet on/
Suit off:
Wetsuit stuck?
Run with bike:
Yes
Jump on bike:
No
Getting up to speed:
Below average

Biking
02:38:43 | 56 miles | 21.18 mile/hr
Age Group:
132/392
Overall:
574/2345
Performance:
Good
Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank 26 mi 26 mi 1:10:36 2:08:48 22.10 mi/h 56 mi 30 mi 1:28:07 3:36:55 20.43 mi/h Total 56.0 mi 2:38:43 3:36:55 21.17 mi/h
Wind:
Some
Course:
Sedate first half, more hills in the 2nd.
Road:
Rough Dry
Cadence:
90
Turns:
Good
Cornering:
Good
Gear changes:
Good
Hills:
Good
Race pace:
Hard
Drinks:
Not enough

T2
Time:
02:08
Overall:
Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Good
Racking bike
Good
Shoe and helmet removal
Good

Running
01:55:25 | 13.1 miles | 08m 51s  min/mile
Age Group:
82/392
Overall:
373/2345
Performance:
Below average
Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank 4.2 mi 4.2 mi 35:14 4:14:17 8:23/mi 6.4 mi 2.2 mi 21:08 4:35:25 9:36/mi 9.3 mi 2.9 mi 28:49 5:04:14 9:56/mi 13.1 mi 3.8 mi 30:14 5:34:28 7:57/mi Total 13.1 mi 1:55:25 5:34:28 8:48/mi
Course:
Rolling for first 5 miles, then the hills started to come. Nasty little double loop out at the art museum really sucked the life out of me. I rebounded on the second half though and hung in there.
Keeping cool
Below average
Drinking
Not enough

Post race
Weight change:
%5
Overall:
Average
Mental exertion [1-5]
3
Physical exertion [1-5]
4
Good race?
Yes

Evaluation
Course challenge
Just right
Organized?
Yes
Events on-time?
Yes
Lots of volunteers?
Yes
Plenty of drinks?
Yes
Post race activities:
Good
Race evaluation [1-5]
5

Friday, May 31, 2013

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!

Wednesday, May 29, 2013

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:WadePlus:Waves
Water temp:70F / 21CCurrent:Low
200M Perf.Below averageRemainder:Below average
Breathing:Below averageDrafting:Below average
Waves:Below averageNavigation:Good
Rounding:Good
T1
Time:02:53
Performance:Bad
Cap removal:BadHelmet on/
Suit off:
Wetsuit stuck?YesRun 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:AverageCornering:Average
Gear changes:GoodHills:Good
Race pace:Too hardDrinks:Just right
T2
Time:00:50
Overall:Below average
Riding w/ feet on shoesBad
Jumping off bikeBelow average
Running with bikeGood
Racking bikeGood
Shoe and helmet removalBelow 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 coolAverageDrinkingJust right
Post race
Weight change:%
Overall:Below average
Mental exertion [1-5]3
Physical exertion [1-5]3
Good race?Yes
Evaluation
Course challengeJust right
Organized?No
Events on-time?No
Lots of volunteers?Yes
Plenty of drinks?
Post race activities:Average
Race evaluation [1-5]3