Race Recap: Oceanside Ironman 70.3

a much improved finisher's medal this year

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

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

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

right before I ripped my wetsuit

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

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

Obligatory T1 bike pic. Love my ISM seat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I survived

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

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

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

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

Anyway, here goes....

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

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

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

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

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

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

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

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

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

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


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

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

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

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


Other Race Pics:

Finish line in front of Staples Center

 Finish line in front of Staples Center

 Run pic, thanks to Wattie team member Jaclyn

 All done, ready to head home

Pre-race pic with Stan and Ramil, fellow OC Tri Club members

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 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.