Epic day in the rain! Self imposed Half Iron workout

Saturday was a day of "fun" that has left me worked!  After being inspired by another blog I read this week, I decided it was a good idea to change up a few things and see where I was in my training.  A full day of swim bike run was in my future, and I was pretty excited to get it done.

The workout consisted of all the Half Iron distances, but broken up with a bit of a break, so its not like a full race.  Swim at Koret, bike to the lagoon between Stinson and Bolinas, then 13 miles around SF.  When I planned this it was 60 and sunny in SF with decent weather projected for the weekend.  Man do our weather people suck!

Woke up, coffee, banana, muffin, news, all the normal Saturday, pre-workout stuff and off to the pool with Dan.  We were going to swim for 30 minutes since we were on a little crunch for time with our other buddy Tim meeting us for the ride.  Broke out the swim into 4 x 400 meters, not quite the 1.2, but acceptable since I just swam the night before and pushed it a bit.  Got it all in just under the 20 minutes along with some fun with my new camera.

Dan sporting the new SF Tri cap

Think I probably need some help?

Out of the pool, feeling good and need to fuel up for the ride.  Two weeks ago we did a similar ride after swimming and I couldn't see straight afterwards from bonking, so banana and Gu were in order to cram in some calories, along with bringing two bars and a mini can of Coke for emergencies.

Tim shows up and were ready to rock!  The sun was shining, so we were hopeful for it to hold up.  On the road, through the Presidio and across GG Bridge we roll through Mill Valley and to Four Corners on our way to Pantoll on Mt. Tam.  The fog is rolling in and wheels are not holding very well, so the amazing downhills are becoming treacherous, and the hands are taking a beating from braking and pressure.

Cruising through Stinson Beach, freezing from riding through mist on our way down Tam we stop off at theStinson Beach Market for some coffee and tri-munchies. 

Cliff Mojo and coffee hit the spot today.

The younger, hung over crowd opted for some Odwalla.

Time for some speed, racing along Bolinas Lagoon!  This is my favorite spot of the ride as its flat, fast and meandering turns to keep it interesting.  Nothing like ripping along the road at 25 mph in aero, dragging my friends along in my draft.  Probably was a bit overanxious, because we turned around and Dan jumped on the gas for the way back and I could get on his wheel and was forced to push to keep the gap the whole way back.

The rest of the ride was us battling the oncoming storm, soaking and hauling back up over the hill on Hwy 1 to the city.  Making good time though, and the legs were responding to the final climbs.  Bike: 3:21:53

Couldn't see across the bay the mist was so bad.

55 Miles, but a ton of climbing.

Total gain of 5647 ft, much more than planned thanks to Dan's late course change.

Once back to the house I left a trail of drenched clothes as I changed and stood in front of my heater for a few minutes to heat up.  Fueling up with some cherries, a banana and cashews, time to put my feet up for 20 minutes and get ready for the run.

The rain stopped, and it was just overcast, so great improvements to my motivation and I'm out the door cruising at 7-7:30 pace.  Down through the Presidio again, to Hoppers hands at Fort Point and then towards the city along Crissy Fields and Marina Green.  These are amazing spots to get to train, and if you ever visit SF I recommend cruising through.  Still feeling good cresting the hill on the way to Aquatic Park and then I make the turn back to head home and all the energy begins to drain away.  8 miles of great running and now 5 feeling like crap.  It wasn't lack of fuel, just lack of overall fitness and ability to respond.  I like to think if it was a race I would have pushed through, but today it just wan't there.  Trudging back home at 8-8:30 miles and the rain starts back up, ugh. Run: 1:45:24

12.75 miles and 1000 feet of climbing.

Get home, Muscle Milk immediately and nearly pass out on the couch and catch up on my 30 Rock while trying to unsuccessfully feed myself.  Appetite was not there surprisingly.  Usually I'm off to Safeway to binge on whatever (everything) looks appetizing in their prepared food section, but no go, very strange.

Great day and all in all and I have to thank Dan and Tim for getting out there with me to keep me honest.  Looking for a great Kaiser Half next weekend, and an even better Oceanside.

Year review and 2011 Goals

This has been a great year of finding my lost speed and a first Ironman finish.  While my performances were beyond expectations this year, my favorite part was watching my Dad finish Ironman Kona!

That was nearly the perfect motivation for my season in 2011 since there is no way I can let my Dad have one up on me.  My journey back to fitness started when he actually beat me in a race about 7 years ago, and now he is proportionately ahead of me, so that is how I'm setting my next years goals.

When you are looking to improve it is very hard to set achievable results.  Its easy to say you want to be "10 minutes faster" or "top whatever", but every race is different, conditions on race day can change, and you never know who is going to show up.  I had multiple races where I was bumped off the podium by one spot because three of the top AG'ers in NorCal showed up to almost all my races!  Frustrating, but I was happy with the improvements made.

My process of setting my 2011 goals was straight forward, but also required a bit of research.  First I gathered my last two years race results.  There are a few races that I do every year, which helps in the next step.  Using those races, I came up with an improvement percentage from 2009 to 2010.  I set it at 7%.  Unfortunately, time doesn't divide or multiply nicely, so I converted all my times into minutes.  This yielded some spectacular time improvements for my 2011 goals, so I'm thinking I'll have to find some sort of factor for the Law of Diminishing Returns.

To balance out the 7% with what I think is the easier to achieve goal times, I began factoring in the field placement for all the races.  I can see that in 2009 I finished around the top 10% of the total field, and in 2010 that improved to 4-5% of the field, cutting the field in half over a year.  That seemed like a better solution since taking a percentage off time is always moving towards ZERO, which is unattainable, cutting the field down is always moving towards the winning time which is not likely, but attainable.  This is what I came up with.

 Based on this I can come up with some exact goals for repeat races, along with some generalizations about where I think I can place.  Repeat races of course are easy to judge, you just need to follow what I spoke about above, but finding unknown races and where you think you should place takes some guesswork.  Luckily www.athlinks.com helps out with a lot of this by having a nice central spot for all race results. 

For races I haven't done yet, I don't know exactly what to expect so I go with a race I think is similar to it and I compare placement in the field that raced in the most recent event.  All field sizes are different, so you still have to take a proportionate finish placement.  For example, Oceanside is a complete unknown for me.  I can see some people I've raced against in the past, so for my 7% improvement goal, I'll estimate a time based on one of these people to get that goal.  For the field placement goal, I take my average field finish of 3% and find the time associated with that finisher from last year.  I hope to jump up 50% in the field, then I have my field goal.  Since Ironman Texas is a first year event, I used IM Arizona as my test field, hopefully that works out. 

Here you can see my race schedule and my goals range from perfect race to achievable.  Wish me luck and hopefully this gets me to Kona!

Never underestimate a race when you venture into Ultra's - North Face 50k

When I signed up for this race a few months back I figured, "I just did an Ironman, 50k of trails should be cake!"  48 hours after completing the North Face 50k Endurance Challenge I can say I'm a bit humbled and have a greater respect for Ultra-Runners, or possibly questioning why people would do that to themselves over and over again!  I couldn't even fathom the 50 mile race going on at the same time!

Training could have gone better over the past month, but Thanksgiving and work got in the way a bit.  Still had my long runs in, but really no vision of what I wanted to do in the race.  Going into race morning, was sort of fun for the laid back atmosphere as I decided this was to be my "fun" race to finish off the year.  I was taking it seriously and would race as far as my conditioning would take me, but I knew it wouldn't be my best showing.

Started the morning picking up Liz and Annie on our way to the shuttle at 5am.  Annie had been a great training partner and even went off on my birthday "Epic" run with me earlier in the year.  Caught the first bus leaving the city and arrived at the festival area with plenty of time to get ready and socialize with everyone.  Hot coffee, propane heaters, and a good vibe from all the athletes made hanging out pretty fun. 

Gearing up for the race was a little stressful as the weather called for chilly rain storms to pass through the area.  Gloves, thin arm warmers, compression socks in addition to normal shirt and shorts.  Wary of my decision, but it turned out perfect for the day.  The rain came in every once and a while, but no downpours, so nearly perfect race conditions.


After a short speech from Dean, the race began at a mellow warm up jog out of the festival area and down into Rodeo Beach.  After a mile, my legs wanted to go, so I was off dashing through traffic and nearly up to the leaders.  Up the first hill and trying to pace myself with the extra post Ironman weight.  (Mom wanted me to put on some pounds after seeing me in Europe)  Heading down to Pirate's Cove is a fairly technical descent and I took it pretty fast and distance myself from the guys who passed me on the uphill.  In retrospect, I should have taken it easier as fast feet through there probably took more energy than braking.  Up and over the hill to Muir Beach and still feeling good!


Running along Highway 1 to Heather Cutoff and the long grind to Pantoll was a good way to try to recover, but then, just at a mellow turnaround I manage to step in a hole and tweak my ankle.  Serious panic attack goes through my head as I try to evaluate the situation.  The last time this happened my ankle swelled up like a balloon, but it didn't feel as bad.  Crossing the field to the hill, my ankle recovered and I felt good enough to continue (my mind was still grappling with the fact I still had 20 mile!).


4 miles and 1500 feet later at Pantoll and the legs are so grateful to get a let up, but now into some technical trails, so not really.  Some hopping, dancing, and running later, I arrive at Bootjack which was definitely my favorite part of the race.  So many people got out there including a few SF Tri PEP's who cheered us on.  You could hear everyone from  the bottom of a short hill and just wondering what was going on.  After grabbing a PBnJ, a Gu Brew refill I was off down the hill into Muir Woods.

Running the Dipsea Trail into Muir woods is steep, quads not happy.  Bottomed out and happy to see an aid station and start dosing up with some Coke.  Crossing a creek and steep climb, time to hike.  First time today hiking, and I was content with that.  Back down to the hill and onto the very rare portion of flat on this course.  I was so happy to be on flat.  legs could actually stretch a bit, and fueling was easier.  Cruised all the way back to Muir Beach and onto the evil climb we all were dreading.

The climb out of Muir Beach is just nasty with mud caking to your shoes at every step.  Hard to find a good line so you don't slip.  I don't think I even thought about running it for a second.  A friend caught up to me at the bottom of the hill, and I was thankful for someone to share the hike up.  95% of this race was alone time.

A good 45 minutes later, we finally crest the climb and are on our way back to Tennessee Valley.  Downhills hurt more than uphills now.  Quads screaming and I'm way too tentative to let loose.  Things are pretty blurry at this point now and I finally know why there is a brand out there called "Zombie Runner".  My only thoughts are moving forward.  I was so happy (probably didn't show it) to see a training friend Ivy at Tennessee Valley.  She's always got a smile and good things to say, so she encouraged me along and said I looked great (lying).

Final climb up Monticello and I know its the last one.  I make a deal with myself to run 2 minutes, then walk 1.  All the way up, I was cursing my watch when it hit those run marks, but it got me to the top!

Final aid station and final fueling to make sure there was not last minute cramping.  "2.7 miles to go" a volunteer said.  A euro-pro 50 miler came along and lets out a desperate "We go down now?" in an awesome German accent.  This put a smile on my face and some other laughed as well. 

Pain all the way down into Rodeo Beach.  Both physical and mental as I'm getting passed.  Still having fun though once I hit the flats and I know there was only 10 minutes of pain left, but one last short uphill just for spite.

Garnering all that I had left I try to charge up and finish strong.  I'm sure it didn't look like much, but it felt horrible.  Finishing, I was elated.  So happy to stop.  Got the medal, got some hot food, and sat my tired butt down.

This was an incredible experience and it showed me a new level of respect for the Ultra level of competition.  I'm not sure when I'll be back to it, but next time I'll be much more prepared.

Below are the course maps.  A little long according the my GPS at 33 miles, but those things are always a little off.  6,700 feet of elevation is the big number of the day though!



Santa Barbara Triathlon

This weekend was a great trip to Santa Barbara for my first time and it was all that everyone described. Beautiful beaches, incredible mountain and an amazing race set for Saturday.

This is a different distance than most races being a mile swim, 34 mile bike and 10 mile run, but I felt it suited me better than doing the Olympic race at Alcatraz this same weekend. The 10 mile run will give me a chance to test my legs after IM Suiss and I feel running has been my stronger leg out of anything so my chance of breaking my 4th place streak were good.

Up at 4:30, ate my usual bagel with peanut butter and honey, some coffee and a banana and I was out the door to the race. Just a quick ride down the street and of course I was one of the first to transition, which was good since this is a free for all transition area with no set spots. Mulled around for a bit finding friends and then getting ready for the swim start.

I really didn't think too much about the swim since I had just done an IM a month ago, so a mile swim didn't really throw me very much. It was a beach start with a sprint into surf which I thought was cool. Really hadn't done one in a while. My wave was off and I hit the water first! That didn't last very long as what I was not paying attention to was the wind wipping up surf right before we started. My swim training was a little lacking on the intensity over the past few weeks too, so the mad dash for the first buoy almost caused me to panic in the water and I had to slow for a bit until I calmed down. First turn and finally into a good rhythm. The whole way out on the course was good. Had some drafting partners and the surf had seemed to die down. Making the turn back to the swim finish was another story. Immediately after heading back, chop and wind was causing mass havoc on everyone. No one was swimming straight and you couldn't see people 10 yards ahead due to the waves. Took in a bit of water and was thankful to get out of it. My Ironman swim was easier than this, jeez!

Swim - 28:39

Through transition and hitting the road into a stiff headwind wasn't too bad. I really have to figure out why I can't stand up straight after swimming though. Very thankful the swim was behind and excited to put some effort in. About 20 minutes in, the finaly gift of the swim course came in the form of a mini-puke of peanut butter and salt water, nasty! Taking on the hills after thatwas going to be cake. This course turned out harder than anticipating, but very fun. I hadn't reconed it like I do most bike courses, and if I had it could have been faster as there is a ton of shifting and bling corners that you can carry speed if you knew what was behind it. The hills were hard including the after the turnaround that is a long grinder. After that it was some serious speed nearly all the way to the finish with some exciting 30-35 mph sections in aero!

Bike - 1:36:22

So ready for this run. 10 miles would let me track down about anyone, but first I had to overcome another problem of running with cycling shoes on. Not my best day in transitions as taking a corner my feet just flew out from under me, landing on my knee and hip, bloddied me pretty bad. Even worse is that it is in from on everyone cheering at transition! I laughed and cursed a bit and went tearing off on the run course wondering how the road rash and bruised hip will feel tomorrow.

This out and back course let you see nearly a half mile ahead in spots so you could figure out your chace pace really well and I could see my next Age Grouper WAY out there, but no panic as 10 miles is along way, and he was hammering the bike to get out there. 5 miles out with a gradual climb and 5 miles back rip roaring down! Clipping away at mile after mile around 6:45 pace, I was reeling in my competition, as well as the Masters division and a Pro or two. Just as we approached mile 5 and the turnaround, I got him! Cruising by I tried to get him to kick it up, but he was keeping to his pace. Just at that moment my next challenge appeared in a 49 year old woman who flew by me like I was standing still! Luckily she started 5 minutes before, but at the pace she was running, I didn't think I could keep that window over 5 miles. I had to put the hammer down to keep from getting chick'd.

Slight downhill grades are awesome form me. I get to stretch my stride and absolutely fly! Hitting mile markers with splits of 6:05-6:18 was amazing all the way home. My only thoughts were holding out for my 5 minutes and pressing my overall standing, but there was nobody around to run with. Digging deep I hit the last mile and know I had a little reserve to throw in a kick. The crowd along the beachfront was great. I got to see all my friends looking strong on the way out on the run too which made me happy. The volunteers, tourists, locals, all came out to cheer everyone on and it helped push me along faster. Crossing the line at 3:11:24 was a little off goal time, but there were some outside influences effecting everyone, so my podium quest was still in my head. Finding the results billboard I was almost in disbelief, 2nd!

Run - 1:03:35

I was really thrilled at the time when one of the ladies in the medical tent pulled out her iPhone and took a pic of me getting cleaned up, but it definitely a keeper for a real bonehead move. Have to learn to get out of my shoes before T2!


Finally hitting the podium in style in a bigger race this year and not just backing into 3rd. So happy with the performance.


Fueling
Pre-Race - Bagel, 2 tablespoons of peanut butter, honey, banana, bottle of Powerade
Bike - Bottle of cytomax and a bottle of water, 1 Hammer Gel
Run - Cups of Gatorade at each aid station, 1 Hammer Gel(Espresso) before turn-around

Ironman Lessons

After finishing my first Ironman and making it out unscathed I do not want to take anything for granted. Thinking my preparation was perfect would be a recipe for dissaster next go around, and if you are not improving, you are taking a step back. Two weeks have passed since the race and many points have come to mind, both good and bad that will help in the next race, and hopefully others venturing out on their first Ironman race, so take these as a grain of salt, because everyone is different and that leads me to my first point.

Everyone is different - Just leave it at that leading up to a race. People prepare and strategize for Ironman in their own way. Different coaches, different goals, different abilities. The only thing that comes out of trying to convince someone else, or defending your plan is doubt entering into your mind about your plan. Confidence is a huge part of making it to the finish line, so come up with YOUR plan and leave the race to unfold.

Fueling - M2 has it right in that people tend to over-fuel during a race. Some tweaks may come for my next race which will be HOT, but here is what I took in on the bike. 1 Bottle Perpetuum, Powerbar Chews, 2 Gu, 2 half bananas, 2 bottles Powerbar drink, 2 bottles water, half bottle cola. The run was alternating between Water and Cola to Powerbar drink, 1 Gu, 2 handfulls of pretzels.

Let people be - The day before a race people need to do what they need to do. If someone wants to leave dinner, let them, but make sure they pay first. If they want to sleep a little longer, fine. Just don't expect anyone to help you, or get pulled into other's problems (if you have the time or want to, that is entirely up to you). Personally, I'm extremely selfish race morning. I hope that doesn't come back as bad Karma for me, but anyone who races should understand (significant others will not).

Ab work - After countless hours swimming, thousands of miles biking, and hundreds running, don't neglect the core strength. This was missing from my workouts in the last month and that is probably where the ab spasms in the beginning of my run came from. It took a lot out of me in the first quarter of the the marathon so I need to remember this come next race.

Stay with your strategy - On the bike I got away from my original goal and tried for more. I was on track for my 5:00 bike, and got greedy too early and hammered out on the the way out of the second lap. Sticking to your plan is the best antidote if you can keep control of the devils in your head. Hammering a flat when hills are coming may feel great, but the end result is a slower hill climb, and legs that won't perform over the long haul.

Hopefully this helps me for next time, and maybe for someone else too, but like I said, everyone should race the race they prepared for. Its a shame to go out and feel you left something out there.

Ironman Switzerland

Ironman Switzerland was an incredible experience for my first of hopefully many to come. All week the city was buzzing with triathletes from around the world. I travelled with my parents and friends from Tri-Scottsdale for this event and I couldn't have asked for better company to get me through it. Add to that, an old high school friend who lives in Zurich now, and SF Tri's own Ken Jung, and there isn't much that could have made it better.
Race morning came early with a 3:30 alarm. I had a good night sleep which was not expected. Getting my final preparations together and off to breakfast at the hotel who opened their restaurant early for the large number of athletes staying there. Unfortunately at 4am they didn't staff too well for a packed house, so I was off fighting for some fresh coffee for my father and myself. Downing some bread with peanut butter and honey, muesli with yogurt and some fruit, we all got ready for the short bus trip to race start.

Arriving at transition, as always we were some of the first. Ironman Switzerland had provided us with bike covers to keep everything nice and dry for race day, but it wasn't necessary. We had perfect 55 degree weather and just a light overcast to keep it from getting too hot too early. Setting up transition and pumping the tires went without event. This Ironman has you come back to your transition spot between all aspects of the race, so no bike or run bags to deal with. Once I had everything set up it was off for some "business". All was setting up for a great race day!

Wetsuit on, final paranoid check for everything and a 10 minute walk to the start. Switzerland has a two loop swim course with a water start. Everyone was allowed in the water for a warm-up, then they kick everyone out of the lake for the Pro start. They give the Age Groupers a minute warning to swim to the start buoys then supposedly fire a gun for the mass start. I didn't hear a gun, but all the sudden people were swimming, and rather than get run over, I was off too!

The race for the first buoy was very calm in the water which actually freaked me out. I was waiting to get thrashed, but it never really happened. Clean water and some drafting found me at the turn in not time. A polite group at this point made the turn, but then all hell broke loose as this brought everyone together and fighting for a good line. Jumping on someone's feet I was moving up, following bubbles. Sighting wasn't a problem as with the clear water I could see people all around, so rather than fight for what I thought was the best line, I just went with it. All the sudden though, SMACK, elbow to the goggles. Had to slow down for a minute to regain my composure or risk freaking out in the water as I did in Wildflower. Saw stars for a minute too, but once it subsided my goal was to find my next draft. Getting some great swimmers to lead me was a godsend and I could feel some good speed with a long stoke heading to the net turn and into the finish of the first lap. The final turn and under a bridge to the end of the first lap was a choke point for the race. A pro man made it worse as it looked like he was clinging to it for dear life and I think I heard him crying! Getting up on the exit ramp and running over a small island to mark the first lap I came in at 29 minutes, hitting my goal time as it is slightly shorter than the second.

Lap 2 was uneventful, but due to the thinning field, and worse overall navigation by everyone, I was left to fend for myself for the correct route. Halfway around lap two and I swim up on a poor soul who lost hit cap and goggle. I felt bad for a second and then WHAP on the head from him. After a second, I realized, shit, he's trying to grab my goggles. Luckily I wear mine under my cap so he was not successful, but it gave me an adrenalin boost to help sprint away for a minute. Coming into the finish I had it in my head to avoid the same bottle-neck I hit on lap 1, but I misjudged my line and back in it. As everyone slowed someone grabbed my leg high around the thigh and pulled. This unfortunately for him, allowed me the throttle my leg back and it definitely did some damage. Another boost of adrenaline and I raced for the finish ramp and out to my bike. Swim time of 1:05:26 - Goal!

Ripping off my wetsuit (no creature comforts like wetsuit strippers here), tri shirt, helmet, socks, and cycling shoes on and I run to the bike course. Jumping on the bike I remember to take it easy for the first 20 minutes. This was hard as people went racing by, and a huge crowd was lining the course already. Letting my heart settle I could finally start to put the pedal down and hit a great cruising speed along Lake Zurich. The 20 mile stretch along the lake is flat and fast, hitting 25 mph easily. I read about this race from previous race reports and the blatant drafting the Euro's do here. Coming into the race I was really tempted to follow suit, but for the first lap there was no real opportunity anyways. Feeling great through the flats you come to the hills in the suburbs of Zurich. These mountain towns were awesome with local polka bands and massive cowbells the size of a small animal lining the streets. I would get passed by groups on the hills, then crest and track them down on the flats for most of this lap. Definitely tracking a lot of the strong swimmers, and holding with the good cyclists. Heading up "The Beast" and a slow climb afterwards was a little demoralizing as it was not as advertised, and much longer of climbs than described. Keeping my pace and my head, the course tears down a huge grade which got us over 50 mph and cruising back to the city for a short loop up "Heartbreak Hill". This is the coolest part of the ride as it is almost like a mountain Tour stage with people crowding the street and only a few feet gap in between. A dramatic descent back to the lake and off to lap 2.
Getting a bit amped up with a 2:28 lap, my head filled with visions of a negative split. In retrospect this was stupid, but I was having a blast blowing by people and after a while I had a pack drafting off me. Whenever I would let up, someone would cruise by and drop right in front of me, causing me to draft. Being good I would drop back, but another person would just drop in again! Fed up, after two more drop ins, I decided to hammer it out to make sure I wouldn't get a dreaded card. Heading into the hills though, a huge pack went blasting by me as my legs were a bit hammered. Some justice prevailed as one of the pack came up beside me, and just at that time, a motorcycle too, with a black card! My heart stopped for a second, but it was for him and he started a very loud "discussion" in some language I couldn't decipher. The rest of the lap was a bit the same as the first, just a little slower. Nutrition was very basic. Bottle of Perpetuum, Cliff Bar, 2 GU's, Coke, 2 bottles of Powerbar drink, and 2 bananas I picked up at aid stations (about 1100 calories). It may be a little low, but I think the fade on the bike came from hammering ealry on the second lap. They don't have special needs bags at this race, but an additional Perpetuum may have been good.

Bike finish 5:08:48.

Time for my run speed to shine! Nope, not 100 yards into it, my abs began freaking out. This made me freak out and the paranoia of walking a marathon and not breathing well caused for a slow first three miles. Finally it subsided, and I could breath deep again. Cruising the first lap I felt horrible from all that. Getting out on the second lap though, a pit stop was in order. Sitting down in the porta-john caused the next worse thing to happen, my groin spasmed and I don't know what anyone outside thought, but there were some crazy screams coming out. Finally I just relaxed and by muscle released so I could finish my business. Jumping out of the porta-john wasn't the best idea and the groin screamed at me again, but not as bad and I could run it off. After a mile everything was fine and I could feel my stride improving and getting the pace up. Alternating gatorade and fruit, water and coke for aid stations, my energy level felt great. The laps were ticking away and I was holding pace! They give you these colored arm bands to mark what lap you are on, from Green to Yellow, to Blue and finally Red. Passing many people now on my run, and not seeing many with the color ahead made me feel even better, even with my early troubles.

Heading out on the final lap there was enough left to open up my stride and keep pressing. The entire run course was picketed by people yelling and cheering in every language. "Go San Francisco", "Go Brett" kept pushing me along, and even with the pain raining in my feet and shoulders, I could see more an more of the cyclist who passed me, many trying to work out cramps or just trudging along. The only person to pass me on the final lap was a Pro guy, but I had 5 minutes on him from the start, and I picked off a few Pro women too! Two dudes from my AG appeared and pressed to pass me with two miles left after the final turnaround, this was it. These were some of the guys drafting me along the lake and I was having none of it on the run. All or nothing my legs responded and pressing through the crowed course you could hear my grunting pick up, and a massive stride develop giving it all. Hitting the home stretch and after a small turnaround point I had put some serious distance on them and could enjoy the finish shoot.

I've never celebrated a finish of a race before, but this was different. So much time and effort put in, losing the weight, the sacrifices, and all the support from friends, co-workers, coaches and family. An experience of many firsts, hardests, worsts, and best things all wrapped up in an amazing event. Words can't describe the feeling and my eyes started to tear and I raised my arms in triumph because I was finally an IRONMAN!


Run time - 3:31:59
Finish time - 9:51:33

Motivation

Endurance training can take a toll on you physically and mentally. From the daunting hours put in running, swimming and biking, your body takes a beating, but also your mental state. It is important to always keep the reason you are doing this in perspective and what you must accomplish to meet your goal.

These goals can range from just completing a race or a specific time on that day. My goal is to qualify for Kona to race with my Dad. Many times I wonder if this is a realistic goal. This just adds to the mental fatigue of the long process of Ironman training. When I'm feeling exhausted and at a loss to get to my next training session I have two things that get me there, my teammates and my coach. These two groups are the reason I can pull through the tired, agonizing days because they are in it with me. We all don't have the same down days, so pulling each other through is an all too important aspect of our training.

Having a coach was one of the best decisions for my adventure into Ironman. Michael McCormack (M2 as he calls himself) has been instrumental in our groups progression through intermediate triathletes, to full blown Ironman athletes. Coaching is a very tricky thing to be good at. Its not just about laying out workouts, or strategies. To get to your best performance, many times you need someone to pull it out of you. You see this in regular life with parents and mentors and with a monumental event in Ironman, it is almost necessary if you want to be at your peak. M2 has a way to read people and figure out the best way to get them going. For me it is competition and some positive reinforcement. I'm sure he could sense my exhaustion this week and he was there to instill some faith that what I was improving from what he has seen over the past month. In his group spin classes he has a great "duel" workout to passively give a goal to everyone who wants it by giving the "easy" workout for beginners, and the hard workout for his Ironman/veteran athletes. Subconsciously people will want to get to the hard workout, and probably try it without the risk of opening themselves up to failure. These types of motivational pieces are insurmountable in the coaching world and to have someone in your corner who knows how and when to apply them is invaluable.

Thanks M2

World's Toughest Half - Auburn Triathlon

This weekend found Dan, Tim and I heading off to the Sierra Foothills to do some damage. The World's Toughest Half boasts over 5,000 feet of climbing on the bike, and some rough trails for the run. Unfortunately, I think we would have been happier staying in the water.

Up at 3:45 to get going was rough with a 6:30 start time, and a 7 mile ride to T1, along with 40 degree temperatures is not fun. Hustling to get ready for the start, we get in the water where it is actually warmer than the air. This caused a situation none of us has faced yet, FOG. The gun fired and our wave was off. It was a fairly large wave as all the Under 44 groups were put together, and it was carnage for the first quarter mile. The water in the lake was up, so we even had to dodge a tree! This mass start was great for confidence in an IRONMAN swim start, as I freaked out a few weeks ago at Wildflower, but I held it together to stay with some fast guys. The fog on the lake was playing some nasty tricks for the two laps we had to complete, as we could only see the bouys when we got within 100 feet of them! Surely some people got thrown off course, but luckily my navigation, and the people swimming with me kept on track.

Out of the water and onto the bike was like jumping in the freezer! I surprised myself with a fast swim and caugt up to Tim as he was getting out of T1. Heading up the first section of the course was nuts as I quickly lost feeling in my hands. Somehow, I was keeping warm. Nearing the top of the first 8 mile climb, I catch up to Tim. I try to talk to him, but the only response I can get is "Its F'ing cold!" We ride for a bit and later he tells me, that's the only think he could get his mouth to say as he was shaking so bad. The temp was still hovering around 45 degrees, and that kid is all muscle and bones, so not his day. It wasn't Dan's day either. He flatted at about 10 miles, and then was misdirected by a volunteer, adding 10 miles to make today a great training day at least. I've had this happen to me, and while it is always the athlete's responsibility, it just sucks. (remember to review the race course)

Heading to the foothills and around the "roller coaster" section, it never dawned on me where I was in the race. This was just a "fun" race to do, and since I still have 30-40 pounds on some people, I figured it would be a mid-pack day. Riding up one of the last climbs, another rider rolls up and comments I'm putting together a great race, I say about the same, but then he says we are 7th and 8th overall! I couldn't believe it, and we both went charging through the rest of the bike. Turned in the 4th best bike split of the day, M2 the Mad Scientist has taugh us well to have consistent effort throughout the ride. People would mash the steep grades, and once it flattened out, I'd blow by them every time the grade decreased.

Onto the run and I'm feeling good. Probably a little too good for the three loop course. The first 7k I rip off at 28 minutes and blow by a few people. The second loop, the wheels start to come off. Due to the cold, I really didn't drink enough, or eat much, and it started to show. Half way throught he second loop I go for the good stuff, Espresso Gel and to top it off, some Coke at the aid station between laps. A few minutes later, the legs are back, and I'm charging again with some great turnover in my stride! Hammering the last 2 miles, I get back well withing our goal time of 5:15 and get 5:12! 6th overall which is awesome, but landed 4th Age Group, so no podium. The great news was the Tim, even though he was suffering from hypothermia, landed 3rd in his Age Group!

I grabbed this from my buddy's Garmin for the bike course.

Mt Tam Group Ride

Finally we get a break in the weather and it was a glorious day of riding! My Ironman group was off to conquer Mt. Tam today, with some other adventures along the way. Starting off from just north of Mill Valley, it was not a long ride today, but we were in for some big hills.

Heading to the coast on Highway 1 is always fun, but a bit sticky at a few points. It is the main artery to get to a few tourist spots, but luckily we left early enough to avoid much of the traffic. We rode by the UC Berkeley tri team who were just all too happy to be riding, a bit chatty too which is a great sign. Top of the first hill and down we go on one of my favorite descents. Nice bends that aren't too sharp that allow you to lean into it without breaking. Felt great! One more hill and then the coastal ride into Stinson Beach that is just a beautiful ride.

A quick regroup and up to Bolinas in near Time Trial pace. I led a pack along the flat bendy road along the lagoon to Bolinas and we were flying. I took the full pull since the group doesn't ride quite as fast as I do, and to get the workout I needed for the day, any draft wasn't going to cut it. Finally through the flats, a steep grade and our turn to Bolinas. After some back road and a "bonus" detour from our coach, we run into this:

Bolinas is known for cutting down road signs to make sure people can't find them, but this is getting a bit absurd.


After our mini-cyclocross, we raced back south to Panoramic and our massive hour climb of Mt. Tam. I felt pretty good about an hour climb leading up to this, but the day before my Dad had to one up me with a three hour climb up Mt. Lemmon in Arizona with five feet of snow on each side of the road, show-off.

Grinding up the hill, our coach said it is a test to give the strength and confidence that your legs will be with you throughout any ride or race. I hope so. My legs were responding to the hill better than I had imagined after my race yesterday. Getting to the top of Tam was definitely a test. Keeping cadence and effort for such an extended time after softening up your legs with some intervals was a daunting task. Cresting the peak was the amazing reward!

Cycling can take you to some amazing places, this is one of them.


Training week of March 8-14
Monday - 5 minute warmup, 20 minute lift, 15 minute Vasa Trainer, 90 minute M2 Spin
Tuesday - Track, 2 mile warmup, 6x200 @ 38 sec 200 jog, 2 mile @ 6:40 pace, 6x200 @ 38 sec 200 jog
Wednesday - 60 minute M2 Spin, 10 minute brick, 20 minute lift, 15 minute Vasa Trainer
Thursday - 50 min swim, 8.5 mile run
Friday - Off?
Saturday - Angel Island 25k, 1:43:10, 3rd overall, 2nd male
Sunday - Ride - Climb Mt Tam

Ironman Training Run

Garmin Connect - Activity Details for Mountain Home Inn Trail Run

Today was a crazy day up on Mt. Tam. We started at the Mountain Home Inn along Panoramic and headed up. As always, M2 was a little scetchy with details, and admitted he'd never done this exact route, so we were all a bit worried.

The course was the Matt Davis trail to Pantoll Ranger station to start. This was a nice single track with switchbacks and some nearly overhand crawling on a few sections. The heavy rains were still draining from the mountain, so a few steam and mud-bog crossings were in order. Once we got to Pantoll we regrouped and for good reason since the first off made an immediate wrong turn and would have ended up in Stinson Beach and about 10 extra miles. The Park Ranger was really nice in making sure we knew where we were going since our fearless leader is not quite as forthcoming with directions. An unexpected turn came when she told us a bridge crossing had washed out, so it paid off a little asking for directions.

Down the Dipsea we went for two miles to Muir Woods. Of course we missed the turn the Ranger told us about and we ended up having to scamper over a fallen tree to cross the river, but then back on solid ground to our next obstacle, Miwok Trail. This was a crazy trail, starting at 120 feet, and ending at around 800 over 1.7 miles. Tim and I were off and only a few down trees got in our way. Heading up the hill I saw a California Condor circling, hopefully I didn't look that bad I looked like a good lunch with my heart pounding. Top of the hill and Tim was waiting after I got in a little over 17 minutes.

Running along Panoramic, making our way back to our cars, there was just one more dip into the valley to take on Sun Trail. Sun Trail was a good stretch of slight downhill for a few miles, but then a hairpin up on Redwood Trail was waiting that absolutely put the screws to us. Tim raced ahead, but a bear jumped on his back until I caught up and yelled at him and he was off again. Probably the steepest piece to the entire run, and at mile 11, not very welcome. Finally to the top and a short run to the car, and some well deserved Muscle Milk. Over 2600 feet of elevation gain!

Awesome day, and it felt even better as the rest of our group came in, feeling stronger than ever given the brutal terrain we just conquered.

Ironman Switzerland

Last year, my father and I decided to make a go at Ironman. This is my Dad's 4th Ironman, and my first. The idea of traveling halfway around the world may not have been the best one, but it will make for an epic trip. With our friends from Tri-Scottsdale tagging along, there will be more than enough fun and excitement to go around, I just hope my Mom can put up with all of us for two weeks.

Ironman Switzerland takes place in beautiful Zurich. You can see some great footage from last year as well as the "Most Attractive Finish" at www.ironman.ch. The course features a two lap swim course, two lap bike course with a section called "Heartbreak Hill" (sounds like a Clint Eastwood movie), and a flat two lap run course.

So far the training has been going well, and with the help of my friends, family, and M2 I'll finish and feel great about it.