Race Recap: Xterra Lake Las Vegas

Three races in three weekends, on top of being sick, what could go wrong?  Well, just about everything.

After Ironman 70.3 Oceanside, then Xterra Bonelli Park, Xterra Lake Las Vegas was just too much.  Coming off two decnet race weekends, I was hoping to have another solid race, while also getting in some good training for St. George, and at the same time accumulating some Xterra Championship points.

In the end, the entire experience was a major gut check.  Before the race, I was coughing and hacking up green stuff for nearly 10 days, and I just assumed (hoped), that it would be all over by Saturday morning. Nope.  Anyway, here's a recap of the race.

 
Swim (1,500 meters, 28:19)
The swim actually ended up being closer to 1,700 meters, but this is still slower than I would like.  I could tell from the swim that it was going to be a long day.  I swam fine, and relatively straight, but I could tell my breathing was heavy.  The swim was fairly uneventful, but since my energy seemed low, I tried to draft whenever possible.  Also, after the turnaround, the wind was picking up and the water was getting a little choppy.

Out of the water, it was a short run on the dirt to the transition area.  In transition, I had the hardest time getting my wetsuit off.  One sleeve just didn't want to come off over my watch.  This is something I need to figure out, because it not only takes time, it also causes me some unnecessary stress and frustration.  This was my first transition in the dirt, so if I plan to do more Xterra races, I'm going to need to work on this new dynamic.

Bike (2:00:26)
This is essentially a two loop course with about a mile of paved road to and from the dirt loops.  The paved road was long enough to give me time to put my gloves on while riding.  Since I wasn't able to pre-ride the course, my plan was to cruise the first loop and then hopefully push to a faster second loop.

The course isn't extremely technical, but the terrain was dry and loose everywhere, which made some of the climbs challenging.  My gear setup wasn't the best for this course, since I have a 1x10.  If I do this race next year, I'll definitely run with a smaller front chain ring.  On the first loop, I had to walk a couple of the climbs.  Because of tight traffic with other racers, I was forced to un-clip.  Also, the climbs usually only had one good line up, which caused problems when there were too many people in a tight area.  Another "fun" part of the course was about a 1/4 mile stretch of deep sand.  It was a struggle to keep pedaling while trying to find some solid ground.  On the second loop, I was able to get through that section a little faster after seeing some other people that knew of faster lines through and around the sand.

I had a 'soft' crash on the second loop.  It was a quick downhill section, with a sharp turn towards the bottom.  My front wheel slid out, and I nearly did the splits.  Instantly, one of my quad muscles cramped up.  I got up and back on the back quickly with other bikers not too far behind me.  The next couple miles were tough, until finally it seemed like the muscle tightness went away.

The entire time on the bike, I felt like I was carrying an extra 50 pounds, and just moving around in slow motion.  I was already planning ahead to racking my bike and calling it a day.  The winds had really picked up, and every time the course took me along a ridge line, the wind would nearly blow me over.  The heat, combined with the wind, made it impossible to keep my mouth from going dry.  Finally, both loops were done, and back on the pavement to transition.  This last stretch was into a strong headwind.

I decided that I'd already gone this far, so I was going to finish the race, regardless of how miserable I was.  I got through the second transition, and off on the run.

Run (10k, 1:07:16)
The run course was a single loop, with the first half almost entirely uphill.  There were several sections that were very steep, so running wasn't an option for me, and many others.  One of the climbs was a 16-20% grade up for about 1/2 mile.  I walked all the steep climbs and then I'd run the rest.

Final (3:36:01)
20th in my AG, out of 35 starters.

This was a rough day for me, and I probably shouldn't have raced.  After coming home, I went to the doctor and she confirmed that it was bronchitis.  On a day when I should have been at least in the top 10 in my age group, not only was I disappointed in the outcome, but I was disappointed in my decision to race.  This race will go down as a life lesson for me and hopefully make me a better triathlete.


More pictures of my weekend and race:

Lake Las Vegas, prior to the race

Expo area and transition

a loaded trunk for my road trip, excellent packing skills

Another podium for teammate Liz, 1st in AG, and 2nd female

Liz, Lesley Paterson and me

Selfie, before the suffering

My first "in the dirt" transition

Race Recap: Bonelli Park Xterra Tri

Finally, my first Xterra off-road triathlon!  I've been mountain biking for a few years, and I love running on trails, so this seemed like a natural fit for me, and I'm not sure why it took me so long to actually get an off-road triathlon on my schedule.

Coming into this race, I had zero expectations.  Having raced Oceanside 70.3 last weekend, I wasn't sure how my body (i.e. legs) would respond.  On top of that, I've been sick and even missed a couple days of work.  It wasn't anything too drastic, so I decided that I would still do the race.

Swim (1/2 Mile, 18:49)
I didn't have my Garmin on for the swim, but I'm sure it was longer than 1/2 mile.  In the past, my swim has been 'middle of the pack', and it seems I'm making my way into the 'top third' group.  My swim time was 8th out of 28 in the men's 40-44 age group.  I was anticipating the water to be colder, like 58, but I'd guess that it was closer to 61.   I was in the first wave of swimmers, and started somewhere in the middle, closer to the front.  The swim was fairly uneventful, but there was way more contact than I had experienced last week in Oceanside.  This was probably the first time I've had some guy actually grab my shoulder and pull me back.  

What would I do differently?: Again, I could probably push it a little more. Otherwise, my sighting seemed ok, and I made a couple quick pauses to fix a leaky goggle.

Swim Gear: BlueSeventy Helix wetsuit, and Blue Seventy Nero goggles

T1
Wow, this felt like my first transition ever, so clumsy.  I felt like I got my wetsuit off ok, but getting the socks, shoes and gloves on was just a mess. Looking ahead to possibly racing an Xterra again next weekend, I'll have to reconsider some of my choices I made here, including gloves.

Bike (15 miles, 2 loops) Loop 1: 36:09 and Loop 2: 38:38
The first loop I felt ok, I was the 5th fastest in my age group.  Not bad, for some tired legs.  On the first stretch of lap 1, I rode a little with Wattie Ink teammate Liz Gruber.  The 7.5 mile loops starts with a stretch of pavement, then quickly to the short 'hike a bike' section.  After that, it's all rollers until the lap ends back at transition.  Coming into the second lap, I was third in my age group.

Loop two was going well until the first decent, where I dropped my chain.  I finished the decent and then stopped to fix the chain, as a few guys passed me.  Up and riding again, I was feeling a little more gassed the rest of the way.  The last mile of the course is mostly downhill and flat, so my plan was to get a little rest before heading into T2.  Boom, flat tire.  My rear tire went flat, really quick, not sure what it was.  Anyway, I rode the last 1/2 mile or so in with the flat tire.

Bike Gear: Frankensteen 29er HT, ISM Adamo Peak Seat

T2
I guess I was 0 for 2 with transitions today.  I racked my bike with the wheel sitting right on top of my shoes, visor and race bib.   No excuses, just some sloppy transitions today.  More to work on here.

Run (3.3 miles, 31:48)
This is a hilly run course, right out of transition.  I believe the elevation gain over the 3.3 miles is 800 feet.  Add that with the ankle-breaking technical downhill sections, and it makes for a challenging run course.  I actually walked most of the steepest sections, and somehow still ended up with the fifth fastest run split in my age group. This was my first race with the K-Swiss Kwicky Blades, and they were great. 

Final Time 2:05:25
6th of 28 finishers in the 40-44 Male Age Group

Overall, I was pleased with my day, and my first Xterra experience.  Knowing that I had an off day and was still less than 2 minutes from a podium spot is very encouraging.  This is great motivation to come back again next year and give it another shot.

Congratulations to Wattie Ink teammate, Liz Gruber, on her overall female victory.  She's a great triathlete, and it was nice to finally meet her in person.

Also, congratulations to some OC Tri Club members that raced also.  More first timers with Xterra off-road too. (Ray, Jason, Larry)






A couple more pictures:

Transition area: pre-race

Liz Gruber, top female OA

Race Recap: Ironman 70.3 Oceanside

After Ironman Arizona last year, I told myself (and my family), that I wouldn't race or train for another Ironman distance race until 2014.  So, this year I'm doing a few 70.3 races mixed in with some Xterra off-road triathlons.

I've been down to spectate "Oceanside", but never raced it, so I was really looking forward to this race.  Truthfully, I had a hard time getting motivated to train again after IMAZ, but as it got closer, I was getting excited about racing again.  In the lead up to Oceanside, I also signed up for Ironman 70.3 St. George, which is a tougher race, so I caught myself looking past Oceanside to St. George.  Anyway, on to the race...

Pre-race:
I decided to get a hotel room in Oceanside to make it easier on me and the family.  We had dinner the night before with some of my Wattie Ink Team family, and to pick up the sick new team kit for 2013.  The hotel was within biking distance in the morning, so I rode to set up at T2 with Brian, who was staying at the same hotel.  After setting up at T2, we biked to T1, and where the start line is.

Since I was starting in the last wave (23 of 23), I had plenty of time to get ready, and lots of time to just hang out.  The pros went off at 6:40am, and my wave was scheduled for 7:48am.  One bonus to this is that I was able to hang out in the transition area and watch the pros come in from the swim.  One valuable lesson I learned: even Andy Potts can have trouble getting his wet-suit off.  After the male pros rolled through, the women were next, and I was able to cheer on a couple of my favorites, Heather Jackson and Lesley Paterson  (they ended up 1st and 3rd!).

Finally, time to get in the corral and head down to start the race.  A valuable tip I got was to purchase a pair of throwaway sandles for walking around prior to getting in the water.  The night before, my girls had fun decorating mine for me.

The Swim (1.2 miles/2,112 yards) Goal: sub-35 minutes, Actual: 32:32 @ 1:41/100m

AG rank out of the water: 132 of 393
My wave was probably 100-150 guys, and we had three minutes to get from the boat ramp to the start line, which was less than 100 yards away.  This was just enough time to get in and start getting acclimated to the water temperature, which was announced at 62.8 degrees.  

The horn sounds, and we're off.  Honestly, not much to report here.  It was a very uneventful swim, with very little contact.  I've been spending more time swimming 'fast' during my swim workouts, and it looks like it may be paying off.  I still think I get in a comfortable swim pace and should probably push it a little more.

Since I was having some issues with the buttons on my watch, I didn't know what my swim time was, but this ended being my best swim time at this distance.  I think it's reasonable to think that I'll be able to push through the 30 minute mark in the not too distant future.

What would I do differently?: Push it a little more, work harder to find someone to draft, make sure the watch is set up correctly.

Gear: BlueSeventy Helix wetsuit, BlueSeventy Nero goggles

T1 (Goal: 4 minutes, Actual 4:43)
This is a long transition, and my bike was racked near the far end, next to the bike exit.  Two important things going on here: 1. with every step, I could feel my calves wanted to cramp up and 2. the entire time I was running to my bike gear, I was messing with my watch to get it reset.  As I was getting the wetsuit off my feet, boom, calf cramps.  I had to stop for a moment and slow down to take the wetsuit off.  It's happened to me before, so I didn't stress.  Next, cram everything in the gear bag and head out with my bike.

What would I do differently?: I still need to practice getting the wetsuit off quicker.  For some reason I had an extra beach towel in my transition area, and this made it tough to cram everything into the gear bag.  Now that I have actual tri-cycling shoes, maybe it's time to work on the flying mount.

Bike (56 mi.: 2,300 feet of elevation gain) Goal: 2:40-2:45, Actual 2:47:44 @20.03mph

AG rank through the bike: 90 of 393
Having never ridden this course, my time goal was arbitrary, but based on a speed average, similar to what I did at SOMA.  I knew going in that I'd be dealing with traffic the entire time, since I basically started dead last.  Similar to IMAZ, the course was fairly crowded.  I would attempt to stay right unless I was passing someone, but much of the time, that wasn't possible, because of the quantity and speeds of people on the course.  Generally, slower riders stayed right, but a couple times I was forced to pass on the right.

The first "no pass zone" was a bit of a joke.  It is a skinny walking trail with a slight incline.  Again, because I was in such a late wave, the course was crowded, especially here.  The pace was soooo slow here, it was a little frustrating.  Overall, it's a good bike ride, with a couple challenging hills just past the halfway point.  Then there's the second "no pass zone."  I saw this one coming up, so I sprinted to get past a slower rider.  This is a downhill section with a 25mph speed limit, which basically requires you to sit up and use your brakes to even keep it under 30mph.

The home stretch is about 15 miles of relatively flat roads with a bit of wind.  At this point, I really had to pee bad.  Usually, I can take care of this while riding, but it just wasn't happening for me today.  I spent the last 10-15 miles riding uncomfortably and likely a bit slower than I should have.

The last "no pass zone" is heading into T2.  This was a good time to peddle easy, stretch my calves and hip flexors and start thinking about my transition to running.  For the first time in a race, I got out of my shoes before coming into T2 and carried my momentum through the bike dismount line, running to my transition location.

What would I do differently?: I could probably push it a little more on the bike. Also, I ended up with leftover fluids in my Speedfil Original, which means I didn't take in enough on the bike.

Bike Gear: Kestrel 4000, Rudy Wingspan, Speedfil A2 and Original, rented HED Jet 6/9 wheels

T2 (Goal: 2 minutes, Actual 1:20)
I don't know if I could have done this any better.  I was on the furthest rack from the bike dismount line, so I had a long way to run with the bike.  Anyway, I racked the back, changed my shoes, grabbed my bib and visor, and I was off.  Bonus: my family was there cheering for me with signs just out of the run exit.

What would I do differently?: Nothing.  Well, actually, I'd like to find disposable wipes that have suntan lotion on them, so I can apply more lotion while running.

Run (13.1 miles) Goal: 1:40 to 1:50, Actual 1:44 @7:56/mi

AG rank through the run: 58 of 393
Before the run, I told myself I wouldn't spend too much time looking at my Garmin to monitor my speed, and run based on feel and RPE.  I tried to limit my speed checks to each mile split when my watch would vibrate and beep.  Coming out of T2, I tend to run a little fast, and for this race I wasn't going to fight it, and just let my pace settle naturally, which it did.  

Looking back at my splits, I was able to keep pretty close to my goal pace for the first 6 miles, except for the bathroom stop during mile 4. Wow, did I have to go, that mile was about 80 seconds longer than the mile before and after.

One of the great things about the multiple loop runs is that you get to see a lot of people, which gave me a chance to shout out to my Wattie Ink teammates and my fellow OC Tri Club members.  On the run, I took water or Perform at nearly every station.  A couple times, I slowed to a walk to make sure I got enough in.  Somewhere around mile 11 or 12, I took in some cola to help boost me to the end.

Heading down the finisher's chute I was focused on the crowd, trying to spot my wife and kids, and they spotted me and were able to get my attention.  That's always great motivation for finishing 'strong' over that last mile, seeing those smiling faces as you cross the finish line.

What would I do differently?: I think I still need to work on my run fitness.  I'm not happy with how my pace declined, and I'd like to see more consistency.  Some of that may just be pushing harder and not losing focus.  Another cause could be nutrition.

Run Gear: K-Swiss Blade Light Runs

Finish Time: 5:10:19
AG rank: 58 out of 393 starters

This is my fastest time at this distance, and pretty close to my stretch goal of breaking 5 hours.  I'm confident that will happen, with a few adjustments to my training, nutrition and pacing. 

Here's a link to the Wattie Ink Elite Team recap
Go check out what some more pictures and highlights from the race.

Oceanside pier

Wattie and I, pre-race

2,500 people crammed in to T1

Eurostar chasing down HJ

Race Plan for 2013

A couple themes for my schedule this year: 70.3 and Dirt.

After getting through my first full Ironman race last year, I plan to get back to that distance, just not in 2013. This year, I'm going to do 3-4 half Ironman races, while mixing it up a little with some Xterra races.

Surf City Half Marathon (2/3) | Result: 1:38:30, 68th out of 930 in M40-44
Harding MTB Time Trial (2/23)*
Desert Tri (3/3)*
Ironman 70.3 Oceanside, CA (3/30) | Result: 5:10:19. 58th out of 393 in M40-44
Xterra Bonelli Park (4/6) | Result: 2:05:25, 6th out of 28 in M40-44
Xterra Las Vegas (4/13)*
Ironman 70.3 St. George, UT (5/4)
Orange County Triathlon (5/19)*
Ironman 70.3 Boise, ID (6/8)**
Firecracker 10k (7/4)
June Lake Triathlon (7/14)**
Xterra Snow Valley (7/27)
Ironman 70.3 WC??? (9/8)***
Leadman 125 (9/21)*
Lifetime Tri Oceanside (10/20)

*these are races I'd like to do, but based on family commitments, finances, injuries, etc., I like to have a few "maybe" races.
**a little more of a stretch, but I keep them on here so I don't forget about them.
***not sure if I'm there yet, but I'm going to take a couple shots at qualifying for Vegas this year.

I'd like to add Lake Stevens 70.3, Rev3 Quassy to the mix, but again, family, finances and health are always a big part of my planning.

Race Recap: Ironman Arizona

After a year of planning and 6 months of focused training, I did it, I'm an Ironman.  It's hard to believe that after doing my first sprint triathlon just three years ago, how triathlons have become such a big part of my life.  So, I will try to keep this shorter than the actual race, but here goes...

Pre-Race Stuff (feel free to fast forward if all this other stuff bores you)
Friday (it kills me that every time I say this word, I can't not think about that darn song, curse you Rebecca Black)

I started the 5 hour drive to Tempe with my carpool pals Jason and Kyra.  "Sitting in the front seat, kickin in the back seat, I had to make my mind up, which seat can I take?"  I promise, I won't quote Rebecca Black's poetic lyrics this entire recap. Aside from the drive, Friday was an easy day, get to Tempe, get through registration, and then try to catch up with friends already in town.  So far, so good.  All checked in, got a cool new Ironman backpack, my first official Ironman branded piece of gear. 

Next, on to the WTC/Triathlon Club mixer.  My highlight was briefly meeting Leanda Cave. No offense to TJ, but dude, she's the 70.3 and IM World Champ!  That's about it for Friday, after dinner, it was off to the hotel to start prepping transition and special needs bags.

practice swim with Doug

Saturday
Busy day today with lots of family getting into town along with everything else that needs to get done.  First off, practice swim in Tempe Town Lake.  This is a good opportunity to not get a feel for the water and make sure I was set with goggles, wetsuit, and swim cap.  The water temperature had dropped more than 10 degrees in the last month, so the only decision I had to make was whether or not to go with an extra swim cap.  Otherwise, 62 degrees, while a little chilly, isn't too bad.  The week before, my ocean swim was a couple degrees cooler, so no problem here.  I ended up getting in the water with Wattie Ink teammate, Doug Close.  The swim was uneventful, except my goggles.  I seem to be tormented with leaky goggles way too often.  On the practice swim, it took about 5 or six adjustments before they stayed sealed.  Oh well, good practice for tomorrow, in case I came across the same issue.

After that, I caught up with some friends and then we headed off to lunch, while also waiting to get the call from my brother that he was at the airport.  The call came, and he was already at baggage claim. What? Fortunately the airport is really close, so I was there in 15 minutes to pick him up.  From the airport, we headed back to the hotel so I could load up my bike and grab my T1 and T2 bags, and then back to the expo area to check everything in.

Next, it was off to set up the EZUP for the Orange County Triathlon Club.  Ironman Arizona has a great area for clubs on other spectators to set up right along the lake.  This ended up being one the the craziest spots of the run course by the middle of Sunday.  With the EZUP done, it was time to meet up with the rest of my family for dinner.  My pre-race dinner was a little bit salmon and loads of pasta at the Claim Jumper.  After dinner, it was back to the hotel to finish up any last minute race prep and then lights out by 9pm.

Sunday, It's finally here: Race Morning
The alarm went off at 4am.  Since I was sharing a hotel room with a friend that wasn't racing, I grabbed all my morning stuff and shut myself in the bathroom.  Breakfast was one Clif Bar, one rice cake with peanut butter and one banana.  To drink, I was switching between Gatorade G2 and a 20oz bottle of water mixed with Hammer Perpetuem.  After a quick shower, I finished my final pre-race prep, then we were off to The Race.  Parking was a bit hectic, but I finally made my way to the transition area.  First, to drop off the special needs bags, and second to get in ridiculously long line to go to the bathroom.  One of my few complaints about the event was that there were numerous port-a-potties that were taped shut in the morning, so they wouldn't overflow later, during the race.  I didn't budget 20 minutes to stand in this line, so when I finally made it through the bathroom, I had to rush over to my bike for final prep (check the tires, load my hydration and nutrition, etc.).  By time I got my wetsuit on, it was time to start lining up to pile into the water.  Somehow, 2500 of people had to get into the lake, all from a 20 foot dock, in a matter of 15 minutes. 

The Swim (2.4 miles, 4,224 yards)
Goal: sub-75 minutes, actual 78:11
Pacing Plan: Just try to keep a sustainable pace, and stay relaxed in the scrum of thousands of random arms and legs
I jumped in the water at about 6:50am, plenty of time to make my way to where I wanted to start.  My plan was to start left of center, closer to the buoy line, and then maybe 20 yards behind the start line.  I noticed that the buoy line was a popular place for people, which probably explains much of the crowding issues I experienced later in the swim.  Anyway, while I was there treading water with 2500 people, I tried to take a moment to soak it all in, because that's what "they" say to do.  So, I did.  I rolled over on my back, looking up at the crowds on the bridge above, and I couldn't believe that this day had finally come.  I looked over to the shore to see the crowds of spectators there, now, with music playing, a helicopter flying overhead, it was all so cool.  To top it off, about a minute before the start, I spotted a friend, Joby.  A quick fist bump, then the anticipation of the canon...booom!  Here goes....

I expected it to be full contact for at least the first 1,000 yards, and honestly, I wasn't too concerned with that.  By now, I'd done enough races to have experienced the occasional elbow to the head, or even the infamous heel to the nose.  Fortunately, I didn't experience that today.  It seemed like I was always in a crowd of people to the far buoy.  Several times, I would have to come to a complete stop because of huge clumps of swimmers.  It was nothing like the pack of pros you watch in triathlons on TV.  Swimmers were bobbing, weaving, zigging and zagging.  I tried to take advantage of any open water, but it was hard to find a good rhythm.  On the way back, I found some open water, but unfortunately, I was swimming way too wide, away from the buoys.  The two weekends before IMAZ, I did practice on the ocean, but I know now that I could have spent more time with open water swimming.  Anyway, as I got closer to the end of the swim, I tried to pick up my pace a little, with a little extra kick to hopefully wake up my legs a little.  During the swim, I did have my usual foot cramp, it happens on all of my long swims, so I've come to expect it.  So now, my head starts to think about what's next, transition and then the bike.
 
 
What would I do different next time?: I guess, more open water swim practice is always better.  I'd also probably start closer to shore.  Looking at the map, it looks like a nice line to the first turn buoy. Oh, and of course, swim faster!
AG Rank out of the water: 185 out of 431
 

Transition 1 (Swim to Bike)
Goal: 5 minutes, actual 7:36
I got out of the water much better than at SOMA, where I cramped up.  Got to a wetsuit stripper, then I was on my way to get my T1 bag.  Because I came out of the water in a huge crowd, I knew I'd have to grab my bag myself.  This worked out well, because I had a huge crowd of friends and family right by where my bag was.  Sorry, no time to talk, I'm racing.  I could tell the changing tent was full, so I found a spot on the grass and dumped my bag.  Helmet on, shoes on, race belt on, glasses on, a dollop of chamois butter, and then the arm warmers.  When will I learn? Arm warmers do not like to go onto wet arms.  After trying for what seemed like 5 minutes, I gave up.  There was a volunteer there to grab all my extra gear and pack it into my bag for me, and then she took it away for me.  Oh, forgot to mention, I have to pee! Apparently I did a good job of hydrating this morning, because this is now #3 for #1. Again, standing in the port-a-potty, knowing the clock is running, such a horrible feeling, but, I did give me a moment to relax and clear my head.  OK, done, now through the changing tent.  What? it's heated? Oh well, at least it wasn't too cold.  Running to the bike racks, I was yelling my number to anyone that would listen, but no luck.  I had to run down my aisle and grab my own bike.  Again, coming out of the water in a huge pack of racers clogs up everything along the way.

The Bike (112 miles)
Goal: 5:30-5:45 or 20mph, actual 5:36:02 at exactly 20.00 mph
Pacing Plan: Since I don't have a power meter, I planned to follow my heart rate.  My goal was to stick close to 145, and try not to go over 160.  My actual heart rate was 146, 147, and 147, respectively, for each loop.

Loop 1(1:48): I tried not to push too much on the first loop, but I was excited to finally be out on the bike.  Since I had never even driven the bike course, my lack of familiarity of the roads probably kept me from starting too fast.  I really had myself worried about blowing up on the run, so I didn't want to make the mistake of "burning too many matches" on the bike.  Since my swim was a bit slow, I anticipated being able to catch and pass people here. The course is relatively flat, with a gradual incline out on Beeline Highway.  I was able to stay in the aero position for nearly the entire first loop, with the exception of the turnaround on Beeline.  

Thanks to Paul Phillips for this great pic

My nutrition plan was to get through my 500 calories of Perpetuem Latte and then refill at the special needs station during the second loop.  Using the Speedfil A2 between my bars for my calories and the Speedfil Original for hydration, I had two bite valves near my face constantly reminding me to 'eat' and drink, and I did.  After the turnaround, there's a fun stretch where you can pick up a little speed.  I resisted the urge to hammer it here, again, trying to keep something in the tank for the run.  Getting closer to the expo area and 'hot corner,' the crowds get bigger and bigger.  It's hard to resist pushing the pedals a little harder here.  I got a good refill of adrenaline here with cheers from family and friends and the occasional "Wattie Ink!"

Loop 2(1:52:30): I checked my Garmin, and I knew that I was a little ahead of my goal pace, but not much.  The second loop I tried to make sure I finished everything in my Speedfil A2, before I got to special needs around mile 60.  This loop started to get really crowded.  There are certain stretches of the road where riders were really bunched up.  I generally don't believe people do this to intentionally draft, but sometimes it's just unavoidable.  I did my best to keep my distance and avoid an unnecessary 5 minute drafting penalty, and fortunately, never got a penalty.  If the course marshalls followed the letter of the law, about everyone out there could have been busted for drafting.  There were a couple packs of blatant drafters, but they were more the exception.  On the second loop, I actually tried to keep pace with one of the packs (no, not draft...keep pace, at a distance), but I ended up pushing too much so I backed off.  So, my hydration was going as planned, because I had to 'go' again.  I waited until after the turnaround on Beeline so that I could coast a bit on the downhill.  "And that's all I have to say about that."  

Next stop, special needs.  I had the refill for my calories, another 500 calories of Perpetuem Latte.  I stopped at special needs and was greeted by two fellow OC Tri Club members, Mark and Erica.  It was so cool to see a couple familiar faces there, and it was like having my own personal pit crew.  I refilled my bottles, took a huge bite of my special peanut butter, jelly and Nutella sandwich, and I was off again.  

Heading back to 'hot corner,' I was again able to catch a glimpse and gave a quick wave to my family. Good, another refill of the adrenaline tank.  This lap ended up being a little slower because of the bathroom 'break' and the special needs pit stop, but still, I was feeling ok, and staying really close to my time and heart rate goals.

 

Loop 3(1:52:32): Wow, if I thought the second loop was crowded, it was even worse on the third loop.  This last lap was tough on me.  It wasn't my legs, because I was feeling good there.  It was my other contact points (seat, feet, shoulders, back and neck).  My neck and shoulders were getting sore from being in the aero position for so long.  With the exception of the two turnaround points, one could stay aero for the entire 112 miles.  Also, the climb up Beeline is where I would take a break from the aero position and sit up from time to time.  Prior to this race, my longest rides were 90 miles.  Like I said, my legs were fine, but everything else was just screaming for me to get off the damn bike.  I continued 'eating' and hydrating, and on the last lap, I added a Hammer gel, a banana from an aid station, and a few Cytomax Chomps.  I was starting to feel a little hungry, so I needed something with a little more substance.
I was pleased that the winds never got too bad on Beeline Highway.  I've heard it can get gusty since the road is out in the wide open, exposed on both sides.  There were a couple gusts that would blow enough to push me around a little, but nothing too hectic.  

Throughout the three laps, I regularly took my Saltstick tablets.  Over the entire 112 miles, I took seven pills.
What would I do different next time?: Well, my time in the saddle, and more time in the aero position would have been helpful.  I don't think that that necessarily means more century rides, but maybe more  frequent 'long' rides.  Also, I'm sure an updated bike fit wouldn't hurt, which is what I plan to do before Oceanside.  Next, I could have put all of my calories in my larger Speedfil Original and use the A2 for hydration.  This would have saved me from stopping at special needs.  Honestly, looking back, I think I could have pushed it a little more on the bike.  It's easy for me to say this now, but I know now that I may have been a little conservative on the bike.
AG Rank off the bike: 127 out of 431 (I passed 58 guys)

Transition 2 (Bike to Run)
Goal: 3 minutes, actual 2:40
Coming in off the bike, it took me a few steps to get my legs back under me.  I jogged gingerly to get my T2 bag and into the change tent.  There, I found a seat and a volunteer quickly came over to help.  He was very helpful, and I was off with my running shoes and hat.  I stopped for a quick moment to get some lotion on my shoulders, and I was off.  Wow, only 26.2 miles to go.

The Run (26.2 miles)
Goal: Break 4 hours.  Why? Because 3:59 just seems so much faster than 4:00. What the hell do I know? I've never run a marathon before. Actual 4:04:09
Pacing Plan: Run about an 8:30/mile pace to each aid station, and walk every aid station to make sure I get my nutrition and hydration
 
Loop 1(1:17:28 @ 154 bpm, 8:58/mi): Similar to SOMA, I started off at a pace I knew I probably couldn't hold for 26 miles.  It took me about a mile to settle in to a reasonable, what I hoped would be my "all day long" pace.  I think it was at Aid Station #2 where I saw my friend Mike.  He was there doing his volunteer duties so that he'd have the 'privilege' to race next year.  He jogged along side me for a little while, and I was off, running to the next aid station.  One of the great things about this race is the run course.  I think I'd much prefer a crowded three loop course like this, over a stretched out single loop course.  The way this figure-8 course was set up, you'd actually pass through the expo area two times each loop.  This is great, because about every 4 to 4.5 miles, you get to refilled with energy and adrenaline when you run through the great crowd of spectators.  Yes, at times the course was a bit congested, but I think it's an easy trade-off.  Anyway, at each aid station, I was following the same routine, cold sponges for my hat and tri top, a cup of water and/or Perform, and then ice for my hands, mouth and tri suit.  I don't remember which loops it was, but I had two Roctaine gels, three sections of banana, and one small cup of potato chips over the four hours.  That was it for solid foods. 

Loop 2(1:21:44 @ 151 bpm, 9:28/mi): I didn't notice my pace dropping this much, but I did stop for a minute at the run special needs bag, just to pick up a couple "just in case" items.  I realized later that I must have left behind some salt tabs.

Loop 3(1:22:02 @ 149 bpm, 9:30/mi): Breaking the run into three segments helped me mentally wrap my head around 26.2 miles, especially since I've never run more than 17 miles in a single run.  Other than the first mile of the run, I never really dwelled on the fact that I was running so far, I stayed focused on the 8.7 miles.  The last 8 miles were definitely more of a mental test than physical.  Yes, my quads were sore and felt like heavy bricks, but it was a huge mental challenge to keep my legs moving.  I must say that I am pleased with the consistency of my miles over the three laps.


Around mile 4.5, I passed my family for the last time until I'd see them at the finish line.  I handed off my sunglasses to my daughters, since the sun was setting.  At that point, I knew I was on the home stretch.  Around mile 23, seeing the lights and hearing the music from across the water was starting to get me really excited.  I actually felt like I was running faster, but looking at my mile splits, nah, not so much.  Crossing the last bridge, for the last time, was such a burst of adrenaline.  Other than the finish chute, the next coolest moment of the race was the last quarter mile along the water.  The crowd there was SO great!  People were lined on both sides of the course, and there was only enough room for maybe two people to fit through at a time.  It was almost like a running version of the crazy crowds in the hills of the Tour de France.  I almost considered going back around for a second run through (almost).  Then came The Sign.  The one that I had passed three times already, but the fourth was the sweetest.  It was a simple arrow pointing to the left that said "Finish", and the right arrow said "Lap 1, Lap 2, Lap 3."

After the left turn towards the "Finish", it's about 100 yards through a parking lot on a slight incline.  At that point, it could have been a 20% grade, I was so high on adrenaline and emotions, it didn't matter.  My smile was ear to ear as I came to the final 100 yards, where the crowd was packed in around the barricades and bleachers.  I looked behind, and there was no one there, and there was no one even within 40 yards ahead of me.  I couldn't believe it, I had about 100 yards a space all to myself.  This was just another little thing that made this such a memorable experience for me.  I came around the last little curve and I could hear my buddy Jason screaming my name, and there was my family with him. I was so worried I wouldn't see them.


Anyone that knows me well, knows that I'm kind of an emotional guy (thanks mom), so yes, I shed a few tears.  And how cool was it to hear Mike Reilly, the voice of Ironman say "Jake from Anaheim, you are an Ironman!"  I was floating toward the finish, pumping my arms so hard I would have made my Jersey teammates proud.

 
What would I do different next time?: Somehow I didn't plan well enough to make sure I had salt tabs for the run.  Looking back, I may have left them in T2. Also, I made an unnecessarily long stop at my run special needs bag, which was really just to get a bandaid and chapstick.  Again, I may have been able to push it a little more, and next time, I'll likely move with a little more urgency as I go through aid stations, and maybe skip every third aid station.


Final Time: 11:08
AG Rank at the finish line: 79 out of 431 starters (I passed 48 guys on the run)

Overall, I'm very pleased with my first attempt at an Ironman race, finishing in the top 20% of my age group.  The days after the race I was sore, but just my quads.  Beginning on Wednesday, I was starting to feel normal again, and I actually went on a social mountain bike ride with some friends on Thanksgiving.

Huge thanks to the following friends and family:
Shannon, Megan and Peyton: Being a 'triathlete' can sometimes be very selfish with so much time spent training.  You don't know how much I appreciate you and how much you are a part of my daily training and inspiration.  Thank you, thank you, thank you!
My mom and my brothers, especially Toby: Every day I'm reminded about the gift of good health, and I'm inspired by my brother who's life was turned upside down, just about the same time I got involved with triathlons.  Every painful step of that Ironman wasn't even a sliver of the pain you deal with every day, and knowing that you were there for me at the finish line was the ultimate motivation for me.
Also, all my friends at the OC Tri Club, and all you crazy-ass fast triathletes on the Wattie Ink Elite Team. 
There are so many more people to thank, too many to list here, and I'm sure I've thanked you in person.


Below are more pictures of my Ironman weekend.