Life of a Multisports Dad: October 2012

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: