Final Wrap-up

I've had some time to reflect on what I accomplished.  The hours and miles logged, and my best achievements.  So here's a list of my "Bests":

Best Race Execution Overall:  Ironman Wisconsin.  A close runner with Kona, but it wins out because it was my very 1st IM and I didn't shy away from really racing it to my full potential and leaving it all out there.

Best Result:  Steelhead 70.3.  Had a great day on my home course.  Lead most of the race and was 1st off the bike.

Best Run: Kansas 70.3.   I crushed it.  Felt strong the whole run, only my 2nd 70.3 but I executed well and pushed myself really hard.  Had great legs that day.

Best Moment during a race: leading Lake Geode 2013.  It was the moment that I truly made the transition from FOP to AG Elite.

Best Bike: Kona!   I rode myself up to 7th in the AG and near the front of the race on what's considered once the the hardest bike courses out there with the wind, hills and heat.  2015 Steelhead I went fast, but fell short of my target watts.  Des Moines Tri gets honorable mention as the 1st time I broke 1 hour for 40k.  I did it riding just below 70.3 watts, so that's maybe even more impressive and shows how I really dialed in my position.

Best Swim: 2015 Racine 70.3.  Felt strong and in control.  Swam I think 27:39.   Everyone was a little fast, but not much.  IMWI takes a close 2nd and given the conditions and melee, Kona gets honorable mention.

Other accomplishments.   Consistency!   I now have 4 consecutive 70.3's under 4:15.  All runs under 1:30.

A quick look back on mileage.  Going from Jan. 1st 2013, the point where I really got serious about long course. to Oct 10th 2015.

Swim: 423h, >1.8MM Yards
Bike: 16,207mi, 936h
Run: 4,213mi, 524h


I'm going to miss the fitness I had for full distance, but I'm a little brunt out from the training.  Especially the bike.  I can't get myself to hammer out a bike workout indoors right now.  Going through the motions a little.  My current focus is on running, but my weight is holding me back, but I feel like I'm finally back on track with my diet somewhat.  So that's where I'm at.  We'll see what the future holds.  I'll be putting more effort into my coaching blog, so hopefully many of you tune in and read what I have to say.  Feel free to drop a line and ask questions.


I've hope everyone has enjoyed me sharing my story, my training and learned a little about what you can accomplish, when you have a goal and dedicate yourself to a plan and believe in yourself.

Kona Pictures!

Bought the Finisher pix package, so here's a bunch from the race.  

Start of the bike riding through town.

Out on the Queen K early on.

Queen K coming back late in the ride.

Still passing riders the whole.  Worked my way near the front of the race, but still 15' out from the Age Group leaders.

Couldn't really enjoy the scenery in the heat.  

Just starting the run, trying to smile and enjoy it, making jokes.  But it's hot!

Pointing at TBC coach & athlete Jim Vance & Ben Kanute taking pro splits at the 1 mile mark.

Further down Ali'i just past the condo.  It's business time!

Out on the queen K near mile 15 or 16.  It's really, really hot.  But cool watching the pros go past the other way.

Finishing Chute!  The reward for a long hard day of racing!

Done!

Hey... I know those finish line catchers!  That's Alex Zanardi even happier to be done than me.   Incredible athlete!  He went even faster than last year. He sits just above the pavement.  They measured 120F at that height.... about the same as the inside of a race car I imagine.

Aerial shot of the swim start at the Pier in Kailua Bay.

Transition area.  I'm at the end of on the those racks in the narrow diagonal section in the middle.

2015 Ironman World Championships Race Report - 10/11/15

I did it!   I finished and put together overall given the conditions and my fitness, a solid performance.   Finishing time 9:40, 31st in M35-39, 2nd American in 35-39, top 100 Amateur finish.  Set a bike PR, and was very humbled on the run, watching about 70+ athletes pass me over the marathon.  But it was possibly my best race in terms of listening to my body and making good decision about nutrition and pacing.   My not so stellar 3:41 marathon was all I had yesterday.  I ran fairly even splits and just took what my legs gave me.  I think the bike took a lot out of me and the amount of fluids I needed to consume, took it's toll and I just didn't feel like I could go faster.   All in all, it was an amazing experience and a real privilege racing the best in the world.  The race it's summed up simply in one word HOT!

Pre-race

Got up around 3:30, the usual breakfast, bathroom, double check my stuff and wait for my wife to get out the door.  Head out around 4:20, ahead of the rush, nice and relaxed, plenty of time.  We get to the Walmart parking lot and realize I forgot the bike pump.  Ugh.... plan B.   We go back and get it and my wife drops me off a few blocks up Palani.  It's Kona, so your already a rock star for prerace.   You get personally tattooed, weighed in and off to transition.  Just in front of me at the scales is Rinny.   I didn't catch her weight.   I tip the scales at 172.5lbs.  Hey, at least I'll kick some serious ass on the downhills!  I get my bike all set, double check everything, grab my swim skin, goggles, cap and a bottle of gatoraide and check my pre-swim bag in.  I meet up with Adam Zucco and Scott Iott and wait.  It helps to calm the nerves to hand with people you know.  Pretty soon we're in the line and the pro men are going off.   We get into the water and work our way to the line.  It's real now!  I'm here on the start line at Kona!

Swim: 1:02:32

Decided to line up 2-3 rows back.  we were packed in.  barely had room to tread water.  the last 15 minutes took a long time.  They moved us forward a couple times which helped a little.   Cannon goes off and it was a melee.   A battle for any open water and swimming just to survive.   I found a little pocket and was able to relax and swim a comfortable pace.  The good news is I wasn't swimming hard and I didn't have to sight very much which saved my back.  The bad news is I had nowhere to go and still had to fight for my piece of ocean every so often.  Things cleared out with about a 1/2 miles left, or at least I finally was able to get wide to the pier side but stay on some hips.  Tried to speed up and stretch out my stroke and just bridged up to the next pack.  All and all, not a bad swim, I'll take it.  Up the famous steps.   Very excited to finish my 1st Kona swim.

T1: 3:09

Through the showers, get my empty T1 bag and to the changing tent, take off my swim skin and get my arms in my trisuit sleeves.  Swish my mouth out with water.  Off to the bike, helmet and glasses on and I'm off!

Bike: 4:50:20 (220NP/214AP/1.03VI... Stages Power Meter...probably 10-15% off)

Crowded, but not as bad as I envisioned.  But everyone is fast and going hard, so I sit it, let them go by and conserve energy using the descents and turns to my advantage.  I knew going in that I'm a little short on power to weight, but pretty aero.  So my plan was give up ground uphill and stay below 85-90%.  Ride even, then ride 65-75% downhill to keep passing and stay legal.  The end result was a very even ride, with a 1.01 VI in some segments, and 1.03 overall.  Right on target!  

I saw my wife and daughter cheering me on at the U turn at the end of Kuakini Hwy.  That was cool.  Then downhill, moving up, turn onto Palani, ride comfortably around threshold up that, then the turn onto the Queen K.   Time to get to business.

The next 40 miles or so was just trying to stay legal and ride my target watts and get nutrition going.  Just after the turn off of the Queen K, Dan Stubleski went around.   We chatted for a minute, and I rode with him for a couple miles, but eventually let him go.  He was just too fast.  I needed another 10 watts to ride with him.  We turned toward Hawi and were met with a descent headwind.   PERFECT!   This neutralized the climb for me. and I was able to move up rather than loose ground.  About 1/2 mile out I saw Adam Zucco, so I had probably rode about 1-2 minutes into him.

Now for the real fun....descending!   Crosswinds weren't too bad, so I could really get into a comfortable position, head down a little lower.  I rode steady and kept moving up.  It was getting thinner out there, so I figured I was finally getting near the front of the field.  First problem for me was receiving a bottle with the foil still over the top.  I only had 1/2 a reserve bottle of water, so I decided to unscrew the cap and remove the foil with my teeth.  The foil was over the cap, not the bottle opening, so Gatorade starts pouring out.  I do the wrong thing and drink like 2/3 of the bottle then dump the rest out.  Bad move.  It took me a while to get my stomach feeling OK again.  

Around 3 hours in I feel really good.  That last for about 40 minutes when the cross wind turns to more of a headwind and it's now showing 101F ambient.  It's hot, really hot.  Lets feel a little sluggish.  I east off a little the power just a little and decide to conserve.  There's not a lot of riders up ahead to catch, and looking at my computer, I'll be short of going under 4:40, so a 4:45-4:50 will be a solid ride and set me up for a good run.  There's a long gap after the last aide station.  Not happy about that.   I cruise the final turns into town.   I survived the Kona bike course.  I don't feel great, but not shelled either, so that's good....I guess.

Nutrition and cooling:

The most important part of any IM is managing nutrition.  Kona and other hot races add the element of cooling.  I estimated that I'd drink 2 bottles an hour or 9-10 18-20oz bottles during the race.  Yes, that's a lot!   It's about as much as I can absorb.  The good news is that I'd only needed 4 gels and a waffle to get to around 400 calories per hour since I'm drinking around 300.  

For cooling I dump cold water on me at every aide station.   Aide stations are frequent, usually every 8 miles or so.  They usually went like this:  Take a drink from the bottle of Gatorade I had between my arms and toss it, grab a water, take a sip, dump a bunch on me, take another sip and toss it.  Then grab a fresh cool Gatorade (verify that it's open), get back to aero and ROLL!  Out of all the aide stations I probably only missed 3 exchanges out of maybe 25 attempts total.  Cool water gets sprayed into the helmet vents, on my face, over my back and arms and chest.  It feels great and you feel cool for a couple miles at least.

T2: 3:09

It's hot.  It's really, really... really hot.  I'm not sure I've ever run in this much sun, heat and humidity.  Certainly not a marathon.   My legs don't feel real happy.  Not like in Madison, where I felt awesome.  I know immediately a couple things 1) this will be really hard, 2) I'm probably not running a PR 3) I will be happy just to avoid walking.  Its hot!

I catch Adam Zucco in transition.  I don't think he's feeling well.  But neither am I.  I'm hoping we can run together, but that doesn't happen.  Always cool when the bike racks are almost completely empty.  Great feeling.  The changing tent is really hot and damp.  I take a little time getting my socks on and straightened out, number belt on and I'm off.  I have my visor and GPS watch around my belt, so I take it off and remove those while I'm jogging.  

Run: 3:41:24 

I quickly find a very easy pace, get relaxed and get my HR down.   I look out and enjoy the view.  Heading out of transition onto the Epic Kona run or a classic, if not epic Kona day!   Embarrass the suck!   Up on Kuakini Hwy I see Tanya Zucco and Mark cheering!  Down on Ali'i drive I see Jim Vance and Ben Kanute taking pro mile 1 splits.  Give them a high five and take in the energy on Ali'i, then settle into a safe pace.  It's hot!  NO shade!

One aide station at a time, just keep a comfortable relaxed pace, HR in zone 2, cadence up.  1.5 miles to our Condo on Ali'i where my wife and daughter are.  Folks have hoses out, which is awesome!   Aide station have lots of cold sponges, and I take all all the cups of Gatorade, coke I can drink 3-4 sponges, and a few sips of water and a couple over my head.  All this time, I'm happy I have my sleeved suit to keep the sun off. It's thin, wicks great and really feels good overall.  I reach the condo and give my wife & daughter and big high 5!   I was going to stop and hug them, but there's traffic and I'm too excited to see them.

I'm walking aide station to get in nutrition.  I make a quick bathroom break to pee at mile 4.  I just stick to my pace despite all the runners flying past.  I just don't have to legs to go that fast today.  But I'm not quitting either.   At the 5 mile turn, feeling slightly better.  Mile 7.5 and I see my wife & daughter again, but this time too much traffic the other way to even high 5.   I tell them it's going to be a while, but I'm feeling slightly better.

Back into town and tons of energy gives you a nice boost up the first hill, run in any shade you can find, then onto Palani.  I look at my HR and decide that I'm better walking 15' pace then jogging 12' pace up the hill.  I see a few others making the same decision.  Then we turn onto the Queen K.... the real race begins.

Its hot, no shade, aide station just feel farther and farther apart.  The road is rolling, and the energy lab seems so, so far away.  Pretty soon here comes Frodeno with a solid 1/2 mile lead.  He's just stopped and walked at an aide station for more fluids.  I joke with another athlete that "hell if the leader can walk the aide station, then we're doing it right!".  Not far back was Raelert and the Tim ODonnell.  I cheered loud for Tim!  After about 10th place, it was total carnage.  A lot of pros walking in the last 5k.  I reach the 1/2 marathon mark and feel OK, but realize wow, this is a long way to go. About 15 mile mark I saw Daniel Bretscher and gave him a high 5.

I'm noticing now that after just a 1/2 mile after an aide station, the ice has pretty much melted and my suit is dry again.  I'm a little worried about not getting extra sun screen at T2.  My arms are a bit toasty already.  I take in a couple gels on this stretch and mostly Gatorade a few sips of coke and Redbull.  Finally I reach the turn to the energy lab, a welcome sight after a long hill.  The downhill is a boost but I'm thinking I need a port-a-potty break.  I make it to the turn at the energy lab, about 8 miles left.   I play it save and duck into the nastiest port-a-potty I've ever been forced to use.  Better ot stop for a minute than risk the alternative.  At this same time, little do I realize that the timing mats are messed up and it looks like I might have DNF'd.

I step out after doing my business and it's now overcast!   OMG, it feels like 20F cooler.  My GPS watch later confirms a 10F drop in a short time.   After the stop it's a climb back out of there and on to the Queen K again and a long downhill.  My legs feel better, my energy is good, cadence picks up, I'm running to best I have all day. I have fatigue, but I'm ready to tackle the last 10k.  I pick up the pace and see 7:30 here and there, my original target for the race).  I'm counting down the miles now.... 5.4, 4.2, 5k to go and we climb the very last hill!  I pump my fist, as I know it' all downhill from here.  I kick up the pace and try and enjoy the last 2 miles.  1.5 miles down Pilani one last time, long straight on the Kukakini Hwy, soak in the cheers.  Right turn on some street I can never remember, down a hill again, flying to Ali'i into the last 1/2 mile.   Ali'i is lined with people and your a rock star rolling to the finish.  Time to really enjoy the moment, think about how you'll hit that ramp and celebrate, no need to sprint out that last position, you're nowhere near the top 5 (there were actually 3 guys within 20 seconds of me in my age group up the road).  I give some high 5's.  This is why you trained so hard, put in so many miles, given up so much time and energy... for this moment.  I am a Kona World Championship Ironman!

Finish Time: 9:40:33  31st and 2nd American in M35-39.  Top 100 amateur.

As a bonus, the finish line catchers are Facebook friends Susan Mcnamee and Jessica Baxter!   Super cool.   Just behind me at the finish line is Alex Zanardi, Age 48, without any legs, totally crushing it!  Amazing athlete!  I'll have to print off a finish line photo and send it for an autograph.

No a lot else to say.  I'll do a follow-up with pictures in a week or so.

Overall I'm really happy with my performance and how I managed to day.  I feel like that was the best race I could put together on that day.  You never go into a race looking to run 20' slower than your best, but you take what your given.  I look back and I don't see how I run faster.  It simply wasn't there, or I wasn't adapted enough to the heat to tolerate it.  But I feel like I can walk away from Ironman for a couple years having accomplished so much.   Qualifying in my 1st attempt and then showing up to race, not just to finish and giving it what I had, but still racing smart.

As a bonus, less than 24 hours later, one of the 1st clients I started coaching qualified for Kona!!!   He's made incredible improvements in just the 12 months I started working with him.  I'm super proud!  I know he has potential to get even faster and really tackle this brutal event.

Thank you everyone, especially my family for all the support the last 2 years on this journey.

...pictures coming soon.

Kona Pre-race - Final Thoughts

Phew!  What a journey.  I'ts been a cool experience here training and trying to soak in the whole week while still doing some family stuff.  Been to several beaches playing in big waves, the seahorse farm, chocolate factory.   I swam at the pier every day Monday through Thursday.  I have 2 good swims, a short swim and, 1 very scary one in really bad chop.  I seems to be swimming straight and my stroke feels pretty good.  No idea where my speed is, but I'm confident I can get into a good groove and stay relaxed but still post a good time.

The bike is my weapon!  I have no doubts.  My early strategy is to give up ground up the hills to stay legal, they use my extra 8-10lbs and aero to roll past downhill without having to put in surges.  Then from Hawi back, stay on nutrition and let myself get stronger and put in some time.

I think I'm acclimating well overall.  I sweat like buckets when I'm warm but down feel overheated and my stomach seems to be OK.   But I'll have to feel that out for nutrition.

For the swim I think I'll line up maybe 2nd row and let everyone go ape-shit and just sit back and enjoy the draft.  Then after the turn, find some good hips to swim on and just cruise the way back.  Sight as little as possible, swim straight, swim smart.

On the run, I know that I'm not going to run a sub 3, so I'll set a cap around 7:10 and just go with it, stay relaxed and watch my HR.   The 1/2 mile I want to try and run just 7:30 pace and get my legs under me, rather than dig a hole early on, but we'll see.  The BIG GAMBLE for me is using my A6 race flats.  The rationale is they drain better and I run with better economy (faster turnover) and being lighter I hope my hamstrings and hip flexors hold together longer.   Downside is potentially more fatigue from less cushion.  But I'm just not happy with how my Clifton 2's feel.  Hey, it's a race.

Otherwise I want to just enjoy the event, enjoy the day.

Wish me luck!   Ironman #2 here I come!

Weekly Wrap-up.... From Kona! 10/06/15

4 days out now from the big day.  What they say is right.  There is an energy here different than and other IM.  It's an assembly of very best long course athletes in the world.  The course is perfect, in that it's the opposite of what's become popular, flat, fast courses with wet suit legal swims.   This is a deep water ocean swim, a exposed, hot, humid windy bike course with rolling hills in what you might call a tropical desert.  Surrounded by lava rock with the ocean on one side and the looming Manu Kea on the other.

My list of pro and celebrity sightings so far includes meeting Pro Tyler Butterfield at the airport.  On my first OWS I met Rachel Joyce by the showers.  While having dinner Bon Babbitt was at the table behind us and Alex Zanardi rolled past on his hand cycle.  Staying in the spare room at our condo this week is Ben Kanute, one of team USA's top Olympic hopefuls for Rio in 2016.  He's here training for a race in Korea at the end of the month, meeting folks and learning what Kona is all about.

For me, it feels like a big training camp with a race at the end of the week.  It's hard not to go ride the whole 112 mile course, go for a longer run up into the mountain, or swim for a hour in the ocean.  But you have to stick relatively close to your plan.

How is the heat?   Wind?   It's humid, very humid.  It's not really that "hot".  This isn't Houston on an August afternoon.  The sun isn't as bad as I expected.  The heat isn't quite as bad as I expected and the winds are strong, but not that bad either.  However, doing a IM in them is different, and I haven't been up to Hawi where its windier.  For myself, I think I'm going to do very well in the heat.  I'm looking forward to the challenge.

Just 3-1/2 days or training left on this 2+ year journey!

By the numbers:
Swim: 3h01m, 13,287y
Bike: 6h32m, 130mi
Run: 4h03m, 31.9mi
TOTAL: 13h48m
TSS: 873

Not sure if I"ll have a post pre-race or not.

Weekly Wrap-up - 9/27/15

Last bigger week of training done!  Into the final stretch.  Including a travel day and bike check on Friday, I only have 10 days of training left.  27 sessions (yes I believe in frequency in taper) give or take.  Race week is a little bit tentative.  I just want to get in a couple longer ocean swims.  a short run most days and a few descent rides....probably just tagging along with the other TBC coaches & athletes I imagine.  Most of them train more volume than me so I'll have to watch myself a little and not get carried away.

On item of note.  Going back a year, I had planned on easing back swim volume once weather got nice outside for riding, then ramping it up a little right before the race.  It seems to have worked overall.  We'll see how it plays out in the race.

This week went well overall.  Some solid runs, rides and swims.  I met with a local swim coach and had him consult on my stroke mechanics.  He made a few suggestions and they seem to have helped.  Mainly it helps me swim straighter. I'm consistently swimming 3-4s faster per 100m.  Feeling pretty good.

As I did last year, more of my rides were indoors with the days getting shorter and being paranoid about crashing or getting hit by a car.  Plus it's easier to do more precise higher intensity workouts.  Lastly, it's ideal for heat acclimatization.  Acclimating seems ot be working well.  I've overdressed on a couple runs and my longer ride today and really never felt overheated.  After the long ride today it was 72F, lower humidity, but I was wearing a heavier long sleeve cycling jersey with base layer, skull cap, leg warmers and wool socks.  I was warm, but not overheated.   What I did notice was that earlier in the ride, I could tell that my body was drawing blood to the surface of my skin, which drew blood from my stomach.  It didn't feel great.  As such I eased off a little and waited to eat.  I think in Kona, blood will pool in the arms from the swim, then add to that blood going to the surface of the skin, and pretty quickly your PM might say 75%, but you're actually at an intensity equal to 80-85%.  SO if you ride closer to 80%, you are now up into Z4 above 90%.  That means your burning matches fast.

By the numbers:
Swim: 3h21m, 14,591y
Bike: 10h06, 204mi
Run: 5h14m, 43.3mi
TOTAL: 18h41m
TSS: 1126TSS
ATL (9/28): 151.7
CTL: 141.6
TSB (9/28): -10.1

Next Post from KONA!

Weekly Wrap-up 9/21/15

Last day of summer, 1st day of Fall...or maybe it's tomorrow.  Whatever. It was 45F this morning, so it feels like Fall.  All that means is starting next weekend, I'll be bundling up and sweating it out here soon to compensate.  No fans on the treadmills at my gym, so that helps.  Honestly, I seem to do OK when slightly overheating on the run and bike.  HR goes up a little, but as long as I mentally stay focused, I'm OK.

Phew!  Almost There!   Somewhere between stressed with everything going on, excited, and nervous.  That 2.4mi non wet suit open water ocean swim with 1500 other elite males in my wave, has me a bit intimidated.  But like any race, you just get out there and put one arm in front of the other.

Last recovery week, and now headed into a solid week of training to start "TAPER".   Remember, the term, taper refers to a reduction in something.  So this week will be slightly less than the average of my last build.  I'll also try and front load the week slightly as well... if I have the time.  I started off well with a solid swim.  Felt good, pace was only OK, but I enjoyed having energy and motivation.  My target for the week is around 17:30-18:00 hours having average 18h40m the previous block.  Average TSS was 1100.  So targeting 1050, is about right.  I'm playing just a little catch-up, or rather tapering a little "late" was my base wasn't quite and big as ideal back in April-June.  No real excuse.  Just hard to fit it all in with everything going on.  Harder to get motivated this year.

This week have a little bit of a swim focus.  Increasing frequency.  I'm going to meet a swim coach on Wed. to look at my stroke and help me dial in a few elements.  Not looking for a major change, but I know that when I'm "ON" I'm swimming 3-4s/100scm faster!   That's a lot!  That's may 2:00 at Kona... like going maybe 58-59:00 and having a great swim vs. 1:01-1:02.  Should be interesting.  It's the 1st time I've done this.   Leave no stone unturned...right?   Wish my weight management had that same philosophy.... it's been more like "leave no fridge full of food".   I'll be racing around 167-169.  About 3lbs heavier than IMWI last year and 7lbs heavier than Kansas last June where I had my best run ever.  But I'm having my fastest bike splits ever and overall hitting the tape faster.  So maybe it's not so bad.

I ran 5.5 miles on the treadmill and cruises at 6:00 pace @ 160bpm.  Slower than in the past, but no fans.  I'm definitely not running like last year, but I get the impression my endurance is better.  Yesterday I went for a harder ride, and ended up averaging 24.6mph @ 256w NP in training set-up.  Felt pretty good.  HR was hovering around 150bpm.  So solid high tempo.  Not sure I recovered quite enough this week, but I'll make up for that in Kona.  Really easing off the last few days.  

Other items on the checklist:

I have a bike case - thanks to Jeff Yeager.  I think he said "this is the closest I'll ever get to Kona".   Have hope... there's Legacy slots!  Or you can just keep aging up.  Great guy and a MSU grad, so all the better.

New Chain and another new tires ordered.  I lost track of the miles on each chain I have, so I decided to just order another one.  I'll bring the take-off tire to Kona just in case.  But best ot have new rubber.  Front tire is almost new

Wow... 12 days and I'll be on a plane headed there!  The countdown begins!

By the numbers:

Swim: 2h43m, 10,280y

Bike: 6h18, 120mi

Run: 3h37m, 29.5mi

TOTAL: 12h18m

TSS: 739