Monday, March 31, 2014

March Training Summary

Hopefully quick and to the point....

Total training time in March was 52 hours. All of this includes my totals from Oceanside Ironman 70.3, which was on 3/29.  Race recap to follow in separate blog entry. 

Yards: 37,600, 17 swims
Consistency is improving, and I got in 4 swims each week. This is probably the max number of days I could fit into my schedule, so the next step is to bump up the yardage on these days. 

Miles: 440
My current schedule and routine is keeping me at 3 rides per week, with 2 of the 3 being on the trainer in the garage. I dont think 3 days is going to be enough for Lake Tahoe training, but this is something I'll have to figure out soon. 

87 miles, 13 runs
I've been able to slowly increase mileage, while keeping the knee pain away. This last race is proof that I need more run endurance, so the plan is to up the mileage with more easy runs throughout the month. 

Other Stuff
Elliptical: 30 minutes. I usually only go to the elliptical if I think my knee isn't good to run. 
Strength Training: 2 hours, 3 workouts. So far, just this small amount of strength training seems to be helping with my Runners Knee, so I'll continue with at least once per week. 
Weight: I was able to drop a couple pounds this month prepping for Oceanside. On race morning, I was just under 148. In January, I was bouncing between 153 and 155. 

Saturday, March 29, 2014

Race Recap: Oceanside Ironman 70.3

a much improved finisher's medal this year
It's finally here, my first triathlon of the year. I enjoyed this race last year, and I was looking forward to seeing if another year of consistent training would pay off with improved race splits and moving a little further up in my age group.  Last year, my time was 5:10, which put me at 58th out of about 400 finishers in my age group.  My goals this year? Well, I'd like to finish in the top 10% of my age group in each race, and for this race, that would likely mean somewhere in the top 40, and right at 5 hours.

Heading into this race, my training was fairly consistent with a couple hiccups along the way: a rough mountain bike crash in January and the flu in February.  I did have a 1/2 marathon PR at the beginning of February, so I was optimistic that I could at least improve my run time.  Anyway, here goes....

Race morning breakfast: One can of Ensure, a Cookie Dough PowerBar, PowerBar Perform, and water (about 600 calories)

right before I ripped my wetsuit
Swim (35:31, 113th out of 403 finishers in my age group) "Cool, that didn't suck"
Overall, pretty uneventful.  Starting out in the 6th wave (of 23), there wasn't near as many people on the course to swim with, through, or around, like last year when I was in the very last wave.  Not that I'm a fast swimmer by any stretch of the imagination, but it did make the swim seem less hectic.  Like last year, the conditions were pretty good.  The water temperature was announced at 60.9, which is a little chilly, but after a couple hundred yards, it wasn't an issue.  This year, I did take the time to walk along the edge of the water prior to the race to get a feel for landmarks to use for sighting.  This definitely helped on the way back in, since the sun was coming up directly ahead of us.

My swim training has been fairly consistent, and I felt confident that I'd be able to match or better my performance from last year.  While my time was slower than last year, possibly because of the course was rumored to be a little long, I did improve from 132nd to 113th out of the water.  I looked, but I didn't see the race clock as I exited the water, so I didn't know my swim split until after the race.

Obligatory T1 bike pic. Love my ISM seat
T1 (3:55) "Ah, damn, that sucks"
I've still haven't had that one perfect T1, and this wasn't even close.  I was nearly a minute faster than last year, so some improvement is good.  At Oceanside, there's a long run from the boat ramp, to the far end of transition, then back to your bike.  As I was running and starting to pull my wetsuit (BlueSeventy Helix) down to my waist, I struggled to get the sleeves off over my hands, and in that process, I ripped a seam on the
arm...uggh!  I now have a nice 4" hole in my wetsuit.  Later, I spoke to the good folks at BlueSeventy, and they gave me a referral to an excellent wetsuit repair company in Santa Cruz.  Other than a few little nicks, this is the first time I've had anything go wrong with this suit in over two years.

Anyway, I had planned to use an LG bolero to use as arm sleeves.  I had never raced with it, but practiced putting it on several times...but...never on wet arms.  It took me about 4 seconds of struggling with it to realize I needed to scrap the thought of using it today.  Oh well.  Finally, packed up my gear into the transition bag, and I was off and running.

Bike (2:43, 44th out of 403 finishers in my age group) "6>23"
It made a huge difference being in the 6th wave versus the 23rd.  It was nice this year to not deal with as much traffic. I really thought I'd be able to go a bit faster this year, although I still did manage to take 4 minutes off of last year's time.  A couple weeks before Oceanside, I got a new rear cassette, switching from 11-25 to 11-28.  This did help on the steeper climbs, and eventually I'll switch out to a compact crankset before Ironman Lake Tahoe.

Heading into T2, I felt pretty good, but I could tell my legs were a little 'heavy.'  There wasn't much wind to speak of, so the last couple miles felt easier this year.  After the bike, I was 47th in my age group.

Bike Nutrition: Approximately 200 calories of Powerbar Gels (bento box) + 300 calories of a Powerbar Perform and Sustained Energy mix in a Speedfil A2/Z4 combo between the arms.

T2 (1:23) "They're not laughing with you, they're laughing at you."
Yes, I was 'that guy.'  I dropped my bike heading into T2.  I dismounted perfectly fine, but after taking a few steps and began running with my bike, it mysteriously decided to steer right into me.  I felt it coming so instead of falling over the top of my bike, I just let it go and dropped it.  I stopped, took a deep breath and chuckled a bit at my unfortunate timing of making such a silly mistake, at the spot on the race course that is almost as crowded as the finish line.  So yeah, everyone saw it, even Mike Reilly, the voice of Ironman.  "Don't worry Jake, nobody saw that."  Yes, Mike Reilly called me out, and since I had just crossed a timing mat, he could see my name on his monitor.  So, not only did I drop my bike, but I 'got' to hear my name come out of his mouth for the second time in my triathlon lifetime.

Oh well, off to drop off the bike and get my running shoes on.  Considering all that, I still managed to get in and out of T2 pretty quick.

Run (1:43, 46th out of 401 finishers in my age group) "And there's Jake from Anaheim"

Usually my first mile is my fastest, and this was the case again.  It's usually faster than I'd like, so I actually brought chapstick and a small packet of sunscreen to apply during the first mile, just to keep me in check.  The goal was to keep all my miles splits under 7:45, preferably closer to 7:30.  After the first couple miles, I could tell that 7:45-8:00 miles were going to be it for me today.  I was able to stay fairly consistent over the 13 miles, but just didn't have that extra bit of speed and strength I'd need to break 1:40 on the run (my goal).

The great part of this race was the huge amount of people I knew that were racing and spectating.  Between my friends at the OC Tri Club, and the Wattie Ink Team, and many others, there was always a friendly face on the course or on the sidelines.  Oh, and guess what, I got to hear Mike Reilly say my name again, yay me.  Yes, as I passed by the announcer booth around mideway through the run, I heard him call me out again.  Thanks Mike, remember that name, you'll see me again in Lake Tahoe.

Another bonus to starting in an earlier wave, I actually got to see some of the pros on the run course.  It's amazing to see these guys make sub 6-minute miles seems so effortless.  I did get to see the lead women as they ran in on the final two mile stretch.  Heather Wurtele was in the lead, and Heather Jackson, was a couple minutes behind her.  I stopped to yell at Heather Jackson as she passed going the other way, but I knew it'd be tough for her to catch up with so little time to do it.  Ultimately, she ended up second, and the winner, Heather Wurtele, had to set a new course record to beat her.

Back to my race...actually, not much more to say.  I tried to give any extra effort I had over the last mile in hopes that I might be able to pass anyone in my age group.  According to my splits, it seems I was able to outpace two guys in my age group.  I ended up crossing the finish line at exactly 5:08, a little more than two minutes faster than last year. 

Run Nutrition: Alternated water and Powerbar Perform at each aid station.  I also had two banana halves, plus a swig of cola at about mile seven.

Final (5:08, 44th of 401 in my age group)
Last year, I finished 58th in the same age group, so it feels good to know that I was able to improve a little this year.  I still have larger goals that I'd like to achieve, and I'm pleased to see that with each race I am making progress.

Next up, some dirt....the Whiskey 50, a 50 miles mountain bike race in Prescott, AZ.

I survived

Adam and I spotted Pete Jacobs and Sebastian Kienle hanging out after the race

Great shot of some OC Tri Club friends, a great husband/wife accomplishment

Friday, February 28, 2014

February Training Summary

Time to get back to my monthly training summaries. The goal is to be able to look back and see trends in my training and racing, and then hopefully learn from it. 

Total training time: 34.25 hours vs. 47.6 in January
Aside from February being a short month, I got the flu, which layed me out for a solid 5 days. 

Swimming: 24,000 yards, 12 swims, 8.3 hours
Aside from the flu time, I missed a few days in the pool when we went to LakeArrowhead  for the long weekend. 

Cycling: 288 miles, 18 hours
About half of my bike time in February was on my bike trainer in the garage.  I had some great rides while we were in Lake Arrowhead, which gave me a little taste of elevation too.  Again, my totals are a bit off, losing about a week, as compared to January. 

Running: 51 miles, 6.7 hours
I only managed 8 runs this month. I completed the Surf City Half Marathon in 1:35 at the beginning of the month.  My left knee still doesn't like when I run in back to back days, so I'll likely avoid that in the coming months. 

Other: strength training: 70 minutes. I need to bump this up and be more consistent with this if I'm going to minimize any running injuries this year. 

Looking ahead, Oceanside 70.3 is only 4 weeks away, so I only have a couple more weeks of 'heavy' training before I begin to taper prior to the race. 

Below are some pics from the family weekend in Lake Arrowhead: 

Friday, January 31, 2014

January Training Summary

Time to get back to my monthly training summaries. The goal is to be able to look back and see trends in my training and racing, and then hopefully learn from it. 

Total Training Time: 47.6 hours 
Overall it was a solid month of training.  Through the first half of the month, both consistency and volume were looking crash. I took a good spill on the mountain bike on 1/18. That week, I was able to do a couple easy spins on the trainer, all in aero because I couldn't put weight on my hands. Plus, lots of scrapes and scabs kept me out of the pool for a solid week. 

Swimming: 30,200yds, 14 swims, 9.75 hours
My schedule allows me enough time to squeeze in 2,000-2,500yds, 3-4 times per week. 

Cycling: 419 miles, 26.2 hours 
I got in two "long" rides at 50+ miles, and quite a few short rides, many of which were on the trainer. I don't hate the trainer as much as I used to, plus it's giving me a little extra time to see the family in the morning. 

Running: 56.8 miles, 12 runs, 7.7 hours
My longest run was only 7.2 miles, but I'm trying to be very conservative with my running. With Ironman Lake Tahoe this year, I don't need any running injuries. 

I added a few speed days, to try to increase my pace. On 1/31, I ran three miles at an average pace if 6:17. I split the miles up with 10 minutes on the bike trainer. 

Strength training: 140 minutes
Elliptical: 100 minutes

Overall, a solid month for me, and definitely something to build upon. 

Had a great ride this month with fellow WattieInk  teammate, Adam:  

Saturday, October 26, 2013

Race Recap: Fearless Triathlon Double Sprint

I actually won this race entry in a raffle on  I was intrigued by the double sprint format, and I'm glad I had the opportunity to do it, and I will definitely add these races to my schedule in the future. 

I went into this race with no goals, but looking at past results, I felt like I had a chance at top 3 in my age group.

Swim 1 (400 yards, 7:51, 9th of 15 in my AG)
The swim was a small rectangle, with all the men going out in one wave.  With the water temp in the low 60's, I decided to go without a wetsuit, since I felt any time save swimming in the wetsuit would be lost taking it off.  I got in before the start and did a small warmup swim, and was feeling good.  Unfortunately, the race start was delayed about 15 minutes, and standing around in a wet tri suit this early in the morning wasn't any fun.

Again, disappointed with my position out of the water on the first swim.  This is definitely my weakness and progress has been slow.  Usually I'm somewhere near the top 30-40% in my age group, but not today.

Transition 1 (1:12, 8th of 15 in my AG)
Not much to say here, I bumbled around and just took a little too much time getting my shoes on.  I had made the decision to go the entire race sockless, and I've never had issues cycling with no socks.

Bike 1 (10Km, 18:17, 22.6mph, 5th of 15 in my AG)
The bike course was a small trip to Fiesta Island, and then one loop of the island.  I've never been on this path, so at times I had to hold back around some of the corners.  The course is pretty flat, so it's easy to maintain a constant effort.

Transition 2 (1:04, 10th of 15 in my AG)
More bumbling around in transition...

Run 1 (2.5k, 11:01, 6:58/mi pace, 5th of 15 in my AG)
As I was running out, the race leaders were just getting back, and I could hear that they were yelling something to the race officials.  Apparently, the cones for the turnaround were out of place.  Yes, they were.  Actually, I was probably the 3rd or 4th person to run past the point where the cones had just been fixed.  The first 20 or so racers actually shorted the course by about one mile on the first lap.  I don't blame them, because the cones had actually been blocking the path that they were supposed to follow.  There was also another spot at the turnaround spot that was marked with chalk arrows.  Well, again, we weren't supposed to follow the arrows, and there were supposed to be cones there to turn back towards the run finish.  

Unfortunately, I'll never know what these two course mistakes did to my final results, but I'm not too concerned either way.  The race director realized what the mistake was and hopefully won't let it happen again.

Transition 3 (:51, 6th of 15 in my AG)

Swim 2 (400k, 8:58, 6th of 15 in my AG)
I think the timing mat was way up the boat ramp, which is why everyone had longer swim splits the second time around.  The second swim was much easier, since the crowd was spread out by now.

Transition 4 (1:04, 8th of 15 in my AG)

Bike 2 (10k, 18:49, 21.9mph, 4th of 15 in my AG)
Not much to say here.  I would have thought I might be able to go a little faster the second time around Fiesta Island since I knew the course a little better, but I could tell my energy just wasn't there. 

Transition 5 (0:58, 7th of 15 in my AG)

Run 2 (2.5k, 9:35, 6:45/mi pace, 3rd of 15 in my AG)
I was able to pick up the pace a little bit on the second run.  There were a couple guys that looked like they might be in my age group, so I tried to chase them down.  Looking at the results, one of the guys that I passed was in my age group.

Final Result: 1:19:44.1 (4th of 15 in my AG)
Later that week, the race director removed the guys that shorted the course from the official placings, which technically put me in 2nd place.  I think that meant that I won a coffee mug, or something like that, but honestly, it wasn't worth the three hour roundtrip drive to San Diego to get it.  

Race Analysis and Lessons Learned:
I ended up finishing 45 seconds behind the next age grouper ahead of me (Jay Prasuhn of Lava Magazine).  Looking back at how much time I gave up in transitions alone, it could have been a much closer race.  

Also, the shoe/laces combination I used didn't work with a sockless race.  I ended up with two wicked blisters on the top of my feet from where the quick laces rubbed.  In rushing to put my shoes on, the tongue of the shoes most have bunched up in the middle, exposing the laces to my tender foot skin.

Post Race:
Another bonus to this event was the pro race that followed.  It was also a double triathlon, but the bike course was shorter, with multiple loops and drafting.  The run course was also shorter, with multiple loops too.  This made for great spectating.  This same format was just done in Las Vegas during Interbike, where a multiple lane swimming pool was erected in the middle of a casino parking lot.  Hopefully this format continues to grow because it makes for some entertaining races.

Female Pro Swim Start

Female Pros getting ready

Sara McLarty out in front on the bike

Sunday, September 29, 2013

Race Recap: LA Triathlon (9/29/13)

After a long break (5 months) from triathlons, it feels good to race again.  Since IM St. George 70.3, I've been dealing with some nagging knee pain, along with a few weeks sidelined by a little wakeboarding injury.  Yes, father time is catching up.  I was able to keep up with some consistent swimming and biking, but my running has been real sporadic.

Anyway, here goes....

Race Goal: Top 10 (out of about 70-80 that are typically in the age group).  In 2012, top 10 meant 2:29 or better.

Swim: 1,500 meter ocean swim at Venice Beach, CA (water temp: mid 60's)
This year, the race organizers switched from age group waves to "SwimSmart," which basically replicates the corral system used at many marathons.  Your time starts when you cross the timing mat, and there is a continuous flow of people into the water.   I did like how low stress the start was, but honestly, I've never been too freaked out about the swim starts.  Yes, anxious and nervous, but never to the point where I was scared or freaked out.  The downside, you really don't have an idea where you stand amongst your age group.

The water was relatively calm and there wasn't much of a swell to deal with getting out to the first buoy.  I did do a warm up swim, but didn't notice the small current.  This current slowly pushed me off-line on the way to the first buoy, which was the them for my swim...not swimming in a straight line.  Instead of swimming straight to the buoy, I was approaching it at an angle.  Around the buoy, there's a long stretch to the turnaround spot.  Swimming towards the pier, made sighting much easier, but again, I kept swimming a little to the right and way wide.  Not much else to say, left arm, right arm, breathe, repeat, blah, blah, blah.

Back on to shore, there was about a 100+ yard run in the sand to the transition area, which oddly, is where the T1 timing mat was.  This just makes the swim time a little long and the T1 time a little short.

Swim Performance: 31:17 and 25th of 68 in my age group
Gear: BlueSeventy Helix Wetsuit, BlueSeventy Nero goggles
Lessons Learned: One open water swim in five months doesn't help improve open water swimming skills

Transition 1: 2:36 and 24th of 68 in my age group
Lessons Learned: Know where the transition entrance and exits are.  I assumed I knew where the entrance to T1 was, and I was wrong.  This meant that I racked my back in a horrible location.  In a situation where it's first come, first served, this is an easy way to lose or gain time.  I figure this little mistake cost me 20-30 seconds.

Bike: 40 kilometers, approximately 25 miles
When do you get the chance to bike on Venice and Olympic Boulevards, with no traffic? Basically never, and that's what is so cool about this race.  This is a relatively flat bike course along city streets of Los Angeles.  My legs felt heavy for the first half hour, and since I had forgot my Garmin at home, I really didn't have a solid idea what my pace or heart rate was.  Since I don't have a power meter, I'm accustomed to monitoring and controlling my efforts based on my heart rate, so for this race, I was relying on PRE (Perceived rate of exertion). 

Anyway, the bike course is relatively flat, and I only had to get up out of my aero bars for a couple short climbs.  Overall, I felt good on the bike, and since this wasn't going to be a windy day, I chose to go with a deep front wheel and disc rear wheel.

Bike Performance: 1:07:40 (22mph) and 12th of 68 in my age group

Transition 2: 2:26 and 32nd of 68 in my age group
Apparently, I taped by T2 bag a little too much.  The bags were taped shut to make sure your stuff wouldn't fall out between the time it was dropped off the day before and when the volunteers place it at your spot in T2.  So, between putting on my socks and messing with my bag, I ended up spending about a minute more than the top guys in my group.

Run: 10 kilometers, 6.2 miles
The run course is a 5k out-and-back, twice, with a killer hill (Bunker Hill) right before the turnaround.  Again, no Garmin, so I was running on feel.  The first loop felt good, and after the climb on the second loop, it was all downhill until the finish line, and that's when I decided to pick up the pace a bit.

Considering my running training leading into this race was pretty light, I'm pleased with my time.

Run Performance: 45:04 and 17th of 68 in my age group

Total Time: 2:29:01 and 18th out of 68 in my age group.
I fell a little short of my goal of getting into the top 10, approximately 4 1/2 minutes.  I know that if I clean up my transitions and squeeze a little time out of each portion of the race, I'm right where I want to be.

Other Race Pics:

Finish line in front of Staples Center
 Finish line in front of Staples Center

 Run pic, thanks to Wattie team member Jaclyn
 All done, ready to head home
Pre-race pic with Stan and Ramil, fellow OC Tri Club members

Sunday, May 5, 2013

Race Recap: Ironman 70.3 St. George

Better late than never, so here goes...

Ready to hit the road
The past two years, I did the Wildflower Long Course Triathlon, but this year, I decided to mix it up.  Both races are essentially the same distance from where I live in Orange County, CA.

St. George was scheduled as my fourth race in five weeks.  Looking back, I was a bit ambitious with my early season race plans.  In addition, four weeks of bronchitis left me way too under-trained to have a successful race.  OK, excuses are done and out of the way....

1.2 Mile Swim (37:05, 1:55/100m)
Team Pic at Sand Hollow Reserve
Coming off a 32:xx swim at Oceanside, I was a bit disappointed in this time.  Out of the water, this put me at 115th out of about 335 in my age group.  Although the time was slower than Oceanside, my position out of the water was similar.

The swim was fairly non-eventful, with no major collisions or wrestling for position.  It's a deep water start, with about a 100 yard swim to the start line. The water temperature was probably close to 61 or 62, so chilly at first, but pretty good for a race.  This is a very scenic course, and we actually swim around a small island before we exit the water.  Also, it was pretty cool that the buoys were numbered and color-coded.  I've read that this will be standard for "M-dot" races going forward, which I think is a nice improvement.

T1 (3:05)
Race morning, there were announcements that ALL of your gear was to remain in the gear bags, including helmets and shoes. I wasn't happy about this, since I was hoping to keep my shoes mounted on the bike and
run through transition barefoot.  No, my flying mount isn't ready for primetime yet, but I wanted to at least gain a little time being able to run out of transition rather than the awkward jog you normally have to do with cycling shoes on.  Anyway, like a rebel, I left my shoes on my pedals and had my helmet sitting on my bike.

OK, backing up a little, I need to talk about my calf cramps.  Yes, it happened again.  Coming up the ramp out of the water, and over to the wetsuit strippers, both my calves locked up as the volunteer worked on getting my wetsuit off.  I had to sit there for a few moments while I tried to massage the cramp away.  This happens too frequently, and it is really frustrating.

Now, back to the bike and getting out of the transition area....My decision to run barefoot came back to haunt me.  The pavement was SO rough, almost like running on a dirt road.  I probably would have been able to run faster in my cycling shoes. 

56 Mile Bike (2:49:33, 19.82 mph avg.)
After the bike, I moved up to 92nd in my age group, up 23 positions.  The approximate elevation gain was 3,400ft.
Other than a couple little odd cuts through neighborhoods, the course was pretty nice.  Road conditions were excellent, and there were plenty of volunteers at all the critical spots on the course.  There are a few decent climbs in the first 25 miles, but the big climb, Snow Canyon, didn't come until the last 1/3 of the bike route.  Snow Canyon is a long, 8 mile grind, and I was in my small chain ring the entire time.  I guess it's not so bad that this is the slowest section of the race, because it is probably the most scenic too.

This is a panorama shot of the climb in Snow Canyon Park, gotta love the red rock in St. George
Finally, the exit of Snow Canyon Park, and now the fun begins.  The final 10 miles is essentially all downhill, with a couple small exceptions.  Heading back to town, I got up to about 45mph at a couple points.  One last little neighborhood cut-through, and then we're back into town.  As I turned the corner out of a neighborhood, and up the last little climb, boom, my quads started to tighten up.  Yes, this has happened before too, and looking back now, I realize that I was way behind on my nutrition and hydration.  At this point of the race, I probably only had taken in 400 calories and 24 ounces of water, and in the hot dry climate of St. George, that was pretty stupid.  I spun up the last little hill with as little effort as possible, and took it easy over the last two miles to the transition area.

T2 (3:02, Ouch!)
In comparison, my T2 time at Oceanside was 1:20, for a similar setup.
Again, all of our gear was to be left in our gear bags in the transition area.  As I approached T2, I got my feet out of my shoes so I could run barefoot (again) to my gear.  Yes, again, the asphalt was awful.  I know I have tender feet, but it felt like I was running on glass, and ended up walking most of the way to my gear bag.  Oh, and it was hot too.  By now, the temp was probably 80+, so the black asphalt was toasty too.

Oh well, running shoes on, and off to the run...

13.1 Mile Run(2:03:41, 9:26/mi)
The run course is a hilly out and back.  There are essentially no flat spots on the run course, so my plan was to do my best up the hills and then bomb the downhills.  Well, this plan backfired on me.  I ended up "letting go" a little too much on a couple of the downhill sections and by about mile 6, I could feel pain in my knee.  This was a familiar pain, something I had dealt with a couple years previous.  I knew (assumed) it wasn't too serious, so I continued on run/jogging the rest of the way.  I was too stubborn to walk it in or even DNF, and I had it in my mind that I could still break 2 hours on the run.

At the end of the run, I was able to jog in with fellow Wattie Ink teammate, Aaron.  We were both having rough days, so I guess misery does love company.

Final Result: 5:36:26, 96th in my age group

At the finish line (knee packed in ice)
Overall, I wasn't too disappointed with the outcome, given my physical condition (see excuses above) and my newly injured knee.  I would recommend this race to anyone that is considering it.  It's a beautiful, challenging course, with great volunteer support, and plenty of local accommodations.

Looking back, this ended up being my 20th multi-sport race (triathlons and duathlons).  I realized that although I know that I have progressed, I still have a lot to learn and a long way to go to reach some of my personal goals.  I think that is why this sport can be so addicting, it's the personal challenge to take on every time to sign up for a race.

As always, thanks for my family for their support, and in many ways, putting up with me and my 'hobby.'  Also, I can't say enough about the Wattie Ink team and all of our great sponsors (K-Swiss, Powerbar, BlueSeventy, Scott, Speedfil, Reynolds Wheels, FuelBelt, Kask, ISM, 454 Tattoo)

More pics of the weekend:

Plenty of options, thanks to Powerbar

A pic of Sand Hollow Reserve

Early morning, before the race

Some fellow OC Tri Club buddies

My fellow Kestrel Krew, Al and Kristen Wade