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.

 

Race Recap: Soma 70.3

Checked in and ready to go

This year, SOMA is an integral part of my training plan for Ironman Arizona.  My training plan actually schedules a half Ironman four weeks out from IMAZ, and it just so happens that SOMA is at the same location too, perfect.

Not that a triathlon is the most romantic event, by my wife and I left the kids with relatives and headed out to Phoenix together.  It's about a 5 hour drive from home, and no offense to the kids, but it was a much more peaceful drive this time around.  After checking in before the race, we even had time for dinner and a movie the night before the race.

Anyway, to the race....




Race goals: 1. practice my anticipated Ironman pace and 2. lock down a nutrition and hydration plan.  I actually didn't put too much time pressure on myself for this race, but planned around 5:20 if I was strict to my "Ironman pace."


Swim (1.2 Miles or 2112 yards) Goal 35 minutes, Actual 38:21

Can you find me in this pic?

Unlike IMAZ, this was a wave start, but it was in the same "lake" so it was an ideal way to mentally prepare for next month.  The water was a cozy 74 degrees.  Overall, not much to say about the swim, other than my sighting was horrible, again.  The one issue I did have was getting out of the water.  The swim exit requires metal stairs that don't quite extend down into to water, so there are volunteers there to help people up and out.  As I was getting up, my foot slipped off the first step, followed by a nasty calf cramp.  I fell back in the water, and I had to wait to try again until I was able to massage the cramp out of my calf.  The second attempt, I actually pulled myself up and sat on the first step, then climbed up the rest of the steps.  This little incident cost me some time, but it was a good thing to learn to try to avoid next month.
 

Transition 1: 2:11
Not a bad time, for T1, everything went smoothly.

Bike (56 Miles) Goal 20-21 mph average, and average heart rate of 150.  Actual time was 2:44, with an average speed of 20.4, and average heart rate of 150.

This race is three windy loops around Tempe, each approximately 18.5 miles.  The first loop was 53:44 with an average speed of 20.5, and average heart rate of 151.  So far, so good.  Loop 2 was very similar at 53:48, same average speed and similar heart rate of 150.  The last loop was my slowest at 54:20, with an average speed of 20.3 and average heart rate of 149.  Overall, I'm please with how I stuck to my plan.  I know I could have pushed a little more, but that wasn't my purpose today. 

A little blurry, but kinda cool

On the bike, I was using a Gu pack every 45 minutes, and a salt tablet every hour.  I used my Speedfil A2 up front with Nuun tablets, and my bottle cage in case I needed refills between aid stations.  For this race, I kept my Gu packs in a 'bento' box, and I was experimenting with my spares in a cage mounted behind my seat.  Somewhere on the first loop, my zip tie mounting system failed, so for about 45 miles of racing, the rear cage was dangling by a single zip tie.  

Transition 2: 1:37
Pretty smooth here.  I had planned to run with a visor, but during the bike leg I remembered that I didn't have any sunscreen on my buzzed head.  Fortunately, I had a spare Wattie Ink hat there just in case.  So, I ran in the hat.

Heading out of T2

Run (13.1 Miles) Goal: Maintain a pace of 8:30-8:40 per mile, and never let my heart rate get over 165bpm Actual time: 1:53:23, with an average pace of 8:39/mile, and average HR of 159bpm.
I felt good coming out of T2, and actually had to consciously try to slow down.  My first mile was 7:39, and my second mile was 8:17.  After that, I was able to settle into a pace I felt more comfortable with, especially since I was practicing for my Ironman. 

The run course was two loops, and through the first 7 miles, my slowest mile was 8:51.  After that, I could notice my legs getting a little heavier and my pace slowing slightly.  Miles 8-11, were at an average pace of around 9:00/mile.  I was able to pick up the pace a little over the last two miles, with my last mile coming in at 8:19.  Overall, I was pleased with the pacing, but I had some concerns about being able to replicate that pace over 26 miles.  I chose to run in my K-Swiss Blade Light Runs, which was a good choice for this distance.  I don't think a racing flat, like the K-Ruuz would be good for me for 13 miles.

Final Result:
5:20:47
27th out of 107 in the M40-44 AG and 98th out of 466 men.
This result gives me confidence that my goal of breaking 11 hours in my first Ironman race is reasonable, and something to shoot for.

More pictures from SOMA:

 

 

Me and Adam before the race

After the race (notice the rear bottle cage)

All done (hey, OC Tri Club behind me)

Don't we all just look so happy

Race Recap: Leadman 125

After a long summer 'break' from triathlons, Leadman is my first race since Wildflower in May. I've been focused on my Ironman Arizona training, so as it's getting closer, I've picked a couple races to get me back into race mode. All training and no racing, makes Jake a dull boy. 

Going into Leadman, my goal was mostly to have a good time with the team, Wattie Ink Elite Triathlon Team. As far as race goals, I always want to do well, but I didn't put any pressure on myself for this race. I was actually trying a new mount for my Speedfil A2, in addition to using a new bento box. Since the race is in Bend, Oregon, it added an element of logistics to the race preparation: flights, where to stay, bike shipping, rental car, etc. Ultimately, I opted to fly into Portland and rent a car for the drive to and from Bend, which is about 3 hours, each way. 
 
Thanks to our team hosts, Tina and Peter Leavitt, my accommodations were pre-arranged. I rolled in at 1 a.m. (Friday morning), and my roommate, Bill greeted me at the RV. I didn't spend too much time unpacking, I just wanted to try to get as much sleep as possible.  
 
Friday morning, was a quick scramble to eat, assemble my bike and get out on a team ride. We had a quick ride along some of the outskirts of Bend, before we had to head back to get check-in at the registration area. Registration was well organized and hassle-free. Next, off to the lake to check the bikes in. Since this was a point-to-point race, there were two separate transition areas, and the lake (starting line) was over 40 miles outside of Bend. Somehow we managed to get everyone and their bikes into 4 vehicles. At the lake, I took the opportunity to get in a quick swim, mostly to check the water temp. I was expecting it to be colder than what it was, and even though I brought booties, I decided I didn't need them for the race. By far, this was the clearest, cleanest lake I had ever swam in.

Later that evening, we all got together for a team dinner at a local restaurant, then it was off to get some sleep, since it was going to be an early morning. 

Race Morning (Saturday): 
Since the bike was already checked in, and our T2 bags were already dropped off, the morning was less stress than normal. We just had to make sure we made it to the shuttle buses in time for the long drive to the lake. Somehow, we ended up on a bus with a driver that didn't know how to get to the lake. At first I thought he was joking, but no, he had no clue. Thankfully, we had a few locals on the bus to help guide him. When we finally arrived, we didn't have much time to do final prep on the bikes and set up T1. I had opted to keep all my gear at my bike, even though we had the option to keep it in a heated changing tent. 

2.5k SWIM (37:08 or 1:29?/100) I suspect the distance was actually a little shorter than 2.5k, because I know I didn't average 1:29/100.

The swim start was about 100 yards out from the boat launch ramp, and unfortunately, there was no race clock or posted wave start times. Needless to say, there was a lot of confusion about when people needed to be in the water to get to the start line. I ended up being about 50 yards away from the start line when my wave went off. Yes, it sucked, but since I wasn't here to break any records, I stayed relaxed and just took it in stride. The swim was great, and actually fun. The visibility in the water made it such an enjoyable experience. I was able to see the bottom of the lake almost the entire time, and I could easily see the other swimmers in front of me and to me left or right. 

The route was a long out and back, and the last half of the swim back was directly into the sun. Sighting the swim exit was a challenge, but when I finally reached the rock jetty, I knew I was close. Swimming next to the rock jetty, I couldn't help but think what it would be like to swim the final 100 yards at Kona lined with spectators, all sitting along the long pier. Someday, maybe. Out of the water, and up the boat ramp to the strippers. No, not the brass pole kind, wetsuit strippers. I nice little perk at some of the longer races. Someday, I think I need to volunteer to do that, it looks like it could be fun.  

T1 (7:12) 
The water exit is maybe 50 yards from the transition area. The ground was really cold on wet, bare feet. Again, I took my time getting to my bike, no big rush. There, I decided to put a cycling top over my tri top. The air was cold and this would help stay warm on the bike. I also pulled on arm warmers, which is always a pain in the ass to do with wet arms. I even brought my thick gloves to put on, anticipating a cold start on the bike leg. 

111.5K BIKE (3:30.47 @ 19.7 mph) (this was the posted distance, I think it was around 66 miles. My Garmin didn't pick up a signal right away, so I missed the first few miles) 
No question, this was my favorite triathlon bike ride. The route starts slightly downhill and mostly in the shadows of the tall trees, which made for a very cold 15 miles. Finally, the route hit some roads with a little more sun exposure. The first third was mostly rollers along quiet two lane roads. If I weren't racing, I probably would have stopped about a dozen times to take pictures of the scenery. The next portion of the race was a gradual climb up Mt. Bachelor. There were a few times when I'd check my Garmin, and I was putting along around 8mph. The bike route climbed to over 6,000 feet before the third and final section of the bike leg...the downhill back into Bend. This last 18 miles into town was so much fun. It was all downhill, but nothing too steep. I felt comfortable staying in my aero bars for almost the entire time, even hitting 45mph. Oh yeah, I forgot to mention, the roads had just been repaved within the last two weeks. So, yes, it was nice and smooth all the way down the mountain. Reality was starting to set in now, as I rode back into town, I knew it was almost time to run, and I could tell my legs weren't going to be nice to me today. 

T2 (3:07) 
Since we had such a large crew of the Wattie Ink Team there, the nice folks at Leadman gave us our own VIP area in T2. It was pretty nice, we were all in two rows and had our own Leadman transition mats. OK, back to the race. Not much to report here, I just took my time. Since my socks were wet (don't ask), I took the time to change into a fresh pair of sock. On my way out of T2, I went to stop at the port-a-poddy, but it was occupied, so I headed out on the run. 10 Mile 

RUN (1:29 @9:12/mi pace) (these numbers may be a little off, I started my Garmin a little late) 
Right out of T2, I could tell that my legs weren't going to let me run too hard. Any time I tried to go faster than an 8:30/mi pace, my quads would tense up like they were going to cramp, just like what happened to me at Wildflower. So, for 10 miles I kept my pace down, and even walked a couple of the small hills. Again, this entire race was scenic, and the first two miles of the run was no exception. It was a nice dirt trail that ran along the Deschutes River. Good thing I didn't have a camera with me, because I would have stopped to take pictures.

So, now it's about 3 miles into the run, and I boom, Lindsey Corbin is there cheering "Go Wattie." How cool is that? I've always been a big fan of hers...another photo opp, damn, no camera. OK, back to the race. Finally around mile 5, I stopped at an aid station to pee. It always feels like time speeds up when you're standing still, going to the bathroom during a race. Anyway, it had to be done, and now back to running. Soon, I heard someone call my name, it was Sean "Wattie" Watkins. He was with Tina and Marley Leavitt and Heather Jackson. They were driving around the course cheering on the team. I must say, not my finest moment racing, short, choppy running stride, barely managing a "running" pace, and there's Wattie with his camera. 

The Run Course

The last 4 miles of the run course was along some city streets in Bend and through a couple neighborhoods. At times, the run course was a bit confusing, and sense the runners were often far apart, it was hard to tell if you were on the right path. The last mile is always the best, regardless of how much pain you're in, because you know it'll all be over soon. Heading to the finish line, there was some good crowd support, and the finish line is just across a small bridge. 

I ended up at 5:47:55, 9th out of 20 in my AG. Not my best race, but going in, I wasn't planning to push it. And, as it ended up, I probably couldn't have anyway. This is two races in a row where my quads cramped up. I'm going to have to figure this out before Ironman Arizona, and with one race before that, I only have 4 weeks to find a solution. The entire team hung around the finish line area until the last Wattie Ink'er came through. We had a few guys doing the full 250k race, so it was great to be there when they came across the finish line. Later that night, it was celebration time, Wattie Ink team style. Since I was flying out the next morning, I had to cut out early, which was probably a wise choice. It ended up being a late night for my teammates that somehow still had energy after a long race day. 

Special thanks to the Leavitts for being such great hosts. Tina and Peter arranged homestays, RVs, and other lodging for most of the team, and they opened up their home to all of us for the weekend. And of course, huge thanks to Sean Watkins and the entire Wattie Ink team. I am proud to be part of such a quality group of people and athletes. 

No, I didn't forget my three favorite ladies, Shannon, Megan and Peyton. They put up with a lot from me while I'm training and racing. I picked up this crazy addiction three years ago, and sometimes find that they are sharing me with my mistress, "Miss Triathlon." 

And, a quick plug for some of the products I used and definitely recommend: K-Swiss running shoes Kestrel 4000 carbon triathlon bike, Speedfil A2, XEndurance, Challenge Tires, BlueSeventy swim goggles, ISM Adamo Time Trial Seat 

Some more pictures from the weekend:

Me and Wattie

Tina spread these all around the run course

Heather Jackson's bike fits in the trunk of a car!

Race Recap: Wildflower Long Course 2012

Well, I made it through another Wildflower. This was a bitter sweet experience for me since I improved my time, but complications and possibly poor planning cost me even more time and suffering.

Heading into this year's race, I was feeling strong until I overdid it two weeks out.  A long weekend of panic training brought out the slight pain in my knee again.  At that point, I stopped running entirely and limited my last two weeks of training to swimming and easy, flat bike rides.  This knee has been a bit of a headache, and I thought it was behind me.  I was being cautious with my running volume and actually never ran more than 7 miles training for Wildflower.

My home for the weekend

This year, I carpooled out with some fellow Orange County Triathlon Club members. We headed out Thursday morning, which is early enough to not have to search too hard to find camping.  The club actually had a few members get out there as early as Tuesday to help claim some territory for us.

Pre-Race:

Me and 2012 Wildflower
Champion Heather Jackson

Getting there Thursday afternoon, allowed me to get registered and settled in before dark.  On the walk to the expo/registration area, we saw 2011 (and eventual 2012) male winner, Jesse Thomas, out on his bike.  I'm a big fan of Jesse (and his blog), so it was cool to see him out training.  And just a few minutes down the road, I spotted Sean "Wattie" Watkins and eventual 2012 Wildflower winner, Heather Jackson, out on a run together.  I'm not sure if I can take complete credit for their wins this weekend, but crossing my path must be like the total opposite of crossing the path of a black cat.

Home base: Harris Creek camp

Friday was another relaxing day.  After a nice breakfast, a group of about 10 from the club walked down to the water for a swim.  It was a good chance to get a feel for the water and even do a little swimming in a pack.  The water temperature couldn't have been more perfect, someone said it was 68.  Three years ago, I never would have imagined that I'd enjoy open water swims like this, almost as much as heading out on a trail run or out on the mountain bike ride.  Friday afternoon and evening was time to tinker with the bike and get the transition bag ready.  The evening was capped off with the tri club's pot luck dinner.  As usual, lot's of great tasting, healthy, carbo-loading before the race.

Race Morning (Saturday):
I woke up around 4:45am, well before my alarm clock.  I knew I wasn't going back to sleep, so I took this as an opportunity to get a head start on the day.  I think it was around 5:00am when the "alarm clock" for the CalPoly students goes off.  Many of them camp on a beach about a mile away from us.  The CalPoly student volunteers are part of the great spirit and character of Wildflower.  The plan was to start walking to the race area around 7am. The race started at 8am and my wave went out at 8:40am. Our camp-site was two miles away, so the early morning walk helped get me warmed up.

An empty transition area

The transition area is huge, and organized by race numbers, so it was pretty easy to find where I set up. This year, I was a little closer to the bike in and bike out, so I knew that would help with transition times since I typically run through transition in my bike shoes.  Anyway, after setting up my transition area, I headed down to the swim start area, about 15 minutes early, which allowed me to watch the pro men and women exit the water.  I spotted Heather Jackson heading to T1, and I'm sure it was my "Go Heather!" that helped put her into the Wildflower record book this year.

1.2 Mile SWIM (32:46! or 1:41/100m):
Wow, I'm still a bit shocked about this.  This year, I was 20 seconds/100m faster than last year.  I'm so glad that my extra time in the pool is really starting to pay off.

The starting waves were 5 minutes apart, so there was plenty of time to get in and out of the water to get wet before the swim. The horn went off, and my long day started. The start was pretty smooth, no major collisions.  With each race, I'm getting more comfortable with the initial scrum of the swim start. The 1.2 mile swim is basically a long, skinny rectangle after you make it to the first buoy.  A couple times during the swim, I was able to get in behind other swimmers.  I haven't done a lot of drafting on the swim in the past, but I'm hoping that as I get faster, I'll be able to get in behind some stronger swimmers.  One small hiccup on the swim was a lifeguard on a kayak that cut me off.  He must have been heading over to help someone, but it caught me by surprise and forced me to stop for a moment.  The quick stop triggered a cramp in my right calf, so I spent the last 200+ yards swimming with no kick, hoping to allow my calf to relax.  The swim exit is easy to spot, and as you get closer to shore, you can hear the announcer and the music. 

T1 (3:49)
Out of the water, and on to find my gear. The water exit is maybe 50 yards from the transition area.  I was a little quicker this year with my transitions.  Since last year was my first 70.3 race, I was more concerned with forgetting something.  This year, I had more faith in my prep, so I knew what I had to do.  I am learning that any time you have to make a decision, such as 'do I wear arm warmers?', this costs wasted time.  

56 Mile BIKE (3:00.01 @ 18.6 mph)
This is just over 11 minutes quicker than last year, at about 1mph faster.  If you're anything like me, that 1 second is really bothering me.  A bike split of 2:59.59 just seems so much faster.  As I've had more time on my Kestrel 4000, I'm feeling more comfortable in the aero position, and even more comfortable down steeper descents.  I think my max speed was 36 last year, and I maxed out at 43.5 this year.  I also need to give thanks to Jim Manton at Final Fit.  He has helped me get into a comfortable, and hopefully more powerful position on "Special K."  We dropped my stem about an inch only one week out from the race, but I was able to get a couple short rides in to adjust to this new position.

As if I needed a reminder

The start of the bike is relatively flat, but curvy and a little slow, until you get to the first hill, Beach Hill, aka "Bitch" Hill. I think this is the steepest climb of the course, and it's about a mile.  I had to remind myself that it's a long day, so I didn't need to push it.  Like last year, I could tell the bike was going to be rough, because of the winds. Again, the rollers on Interlake road were mixed with crosswinds and a headwind.  I happened to spot my distance at the end of one hour, 18 miles.  I don't know how this compared to last year, but it felt a little faster.

Next was the right turn onto Jolon Rd., another 2-lane country road, now the wind was coming hard from the left.  This is a long stretch, maybe 20 miles, of flat road with some rolling hills.  I believe the last half of this stretch actually has a net decline in elevation.  The bad part about Jolon Road is the rough patches of asphalt.  Every once in a while there's a smooth patch, giving occasional relief, but otherwise, it's not my favorite stretch of road.  At the end of two hours, my distance was 39.7 miles, so I was close to a 20mph average, with the toughest miles ahead.  As the miles piled up, I knew Nasty Grade was coming. The core of Nasty Grade is a two mile climb that starts at about mile 42.  This was the first time I started to feel the heat of the day, which I think was about 80. On the way up, I came up on one of our camping buddies Roy. Along this stretch, I also caught up with fellow Wattie Ink Teammate, Chris Alejos.  Since he lives in NoCal, we had actually never met until now.

Beach Hill

I feel like I'm forgetting something important here...oh yes, cramps.  It was heading up Nasty Grade that I started to feel cramping in my quads.  With ever pedal stroke, they would twitch and tighten up.  This is when 'nervous time' set in.  Was I drinking enough?  Was I eating enough? Was I pushing it too hard on the bike?  I have a feeling, I wasn't drinking enough, along with a shortage of electrolytes and salt.  I've never had to deal with this issue before, so the cramps were a bit of a surprise.  At this point, I crammed down another Gu and started to increase my water intake.  I was using Nuun tablets with my water, but I may need to supplement that with salt tablets in the future.

Ready to head down Lynch

After Nasty Grade, it's 10 miles of rollers with one last climb coming into the park.  At this point, I'm still dealing with the muscle cramps, so I spend the last few miles holding back as much as I could.  The last decent down Lynch Hill was fun and fast.  I was passing the male pros coming in on their final run to the finish line.  I recognized Matt Lieto in his Trek/K-Swiss gear, but I had no idea what place he was in at that time.

T2 (2:50)
Again, a little faster here, compared to last year.  I grabbed an extra Gu from my bag and headed out to run.  At this point, my legs were really tightening up, so even in transition, I was having to 'run' with short choppy steps.

13.1 Mile "RUN" (2:15.26 @10:20/mi pace)

Again, I know, thanks anyway

This is the part of my day that I just did not enjoy.  My legs were cramping, and I could just feel the inevitable coming.  The stairs at the beginning of the run course didn't help my situation.  The first half mile of the run was my worst experience running.  Ultimately, I had to stop.  In the past, I've had thoughts of walking during a race, but never quitting, until now.  I could still hear the music of the expo area, and it would have been so much easier to just walk back to the medical tent.  All I could do was stand there and try to massage my quads in hopes that they'd loosen up enough for me to get moving again.  During this time, of the 2,000+ people racing, someone I knew happened to be running by me.  I don't remember exactly what I said, but I do remember him coming back and giving me one of his two salt tablets.  Thanks again Brian.  I've never used salt tablets, but I've heard they can help prevent and even get rid of muscle cramps.  Honestly, I don't know if this was the magic pill that helped me get moving again, or if it just had some placebo effect on me, but whatever it was, I was moving again.

We've all battled the mental demons that tell us to quit or slow down, but I wasn't quitting.  Today was my own personal HTFU experience, and I reminded myself of the phrase on my RoadID, "Pain is temporary, quitting is forever."  This was never more true for me than it was today.  Seriously, how could I just turn around and quit when I have a brother at home that deals with worse pain and even paralysis on a daily basis?  He probably doesn't know how much motivation he gave me, even while he was hundreds of miles away. Thank you Toby.

Around Mile 3 on the Run

From here on out, I made sure I stopped for Gatorade and water at every aid station, which is basically every mile.  The remainder of the day was a mix of jog/walk.  The middle miles, 5 to 10 are the easiest.  It was during these miles that I saw Brian again, and we stayed together for a while running the flats and walking the hills.  There's great crowd support in this portion of the course, plenty of aid stations, and the energy level in the campground section is contagious.  Along the way, I filled up with bananas, oranges, and even made a stop at the infamous lube station, where they only have Vaseline and flat Coca-Cola.  That was the best tasting soda ever.

does this make
my butt look fat?

Running downhill towards the turnaround near mile 10, aka "the pit", I was starting to do the math.  If I can run X, than I can still salvage this race and at least break 6 hours.  6 hours was my goal last year when Wildflower was my first 70.3 distance race, but since then, I've been training better and faster.  Oh yeah, and in case you didn't know, last year I did 6:00:42. Yep, 42 seconds over.  Coming off a PR at a local Olympic distance race, I felt I could get my time down to 5:40 this year.  Anyway, I knew that I didn't want to turn down the finisher's chute and not break 6 this year too.  So, I pushed my way to the finish line with my updated goal.

Just as I got to the finishers chute, more cramping set in, this time my right calf and my left foot.  It felt like my toes were actually curling up underneath the ball of my foot.  Noooo! Only 50 yards to go.  The volunteers there were cheering me on, but I had to stop about every 10 steps to let the cramps pass.  I was able to stumble my way to the finish line, with what felt more like an awkward gallop than running.

This is me being
 so happy it's over

"Dead Man Walking"

I ended up at 5:54:52, 95th out of 278 in my AG. Wow, these 40-44 year old dudes are fast.  I actually improved my time by 6 minutes, but didn't rank any higher.

This is the bitter sweet ending to a lot of training and a long day.  The Sweet: I'm proud to say that with everything that happened, I improved by 6 minutes.  I'm also very pleased to know that outside of my rough run, I improved on every single portion of the race, including transitions. Plus, I proved to myself that I could battle through some tough physical and mental obstacles. The Bitter: I know that I had the fitness in me to run somewhere in the mid 1:50's, but it just wasn't my day.  Well, there's always next year....

Saturday night recovery,
Wildflower style

Special thanks to all the OC Tri Club members, their friends and family, that came out for such a great weekend. It was great having such a good crowd of friends around, and it was especially nice that Stan and his wife Nancy got there early to claim some camping real estate for all of us.

And of course, huge thanks to Sean Watkins and the entire Wattie Ink team.  I am proud to be part of such a quality group of people and athletes.

No, I didn't forget my three favorite ladies, Shannon, Megan and Peyton.  They put up with a lot from me while I'm training and racing.  I picked up this crazy addiction three years ago, and sometimes find that they are sharing me with my mistress, "Miss Triathlon."

And, a quick plug for some of the products I used and definitely recommend:
K-Swiss Blade Max Glide running shoes
Kestrel 4000 carbon triathlon bike (11 minutes faster this year!)
Speedfil A2 - It was my first race using this bottle, and it worked great
XEndurance - I just recently started using this, and have noticed improved recovery times after hard workouts.
Challenge Tires - I switched to their Open Tubulars and they felt great.