Should I wear this?

There is so much to be excited about in the next two months and my coach, Michael McCormack just added to the pile.  He asked me if I wanted to wear his 1995 Champion kit from Canada.  I have some plans to wear my special Hello Kitty kit made to give a little back to the company I work for, but this is a great honor from my coach.  Let me know what you think!  Here's a taste of the Hello Kitty and M2 top.

I'll wear my Hello Kitty tri top version of the pic above for the bike, and leave it up for decision on the run with the Espana/Bike Barn top for the run.

Definitely having some fun for these last few races of the season!

March, errr August Tri Madness!

Not only am I excited about racing Canada next weekend, but also very interested in how the weekend is going to play out in the Kona Points standings for the Pro's.  This is the last IM weekend for Pro's to get points for Kona, and the last ten spots for the men and women will get their invites to the big show.  Sort of like Selection Sunday for the NCAA, there are too many scenarios that may play out so its a bit hard to wrap your brain around. 

I haven't been able to locate who has declined their invitations from the first wave of July selections, but the women are vying to be in the top 37 at least (Wellington and Carfrae are automatically qualified) to get in.  The men's side has three additional spots to 43 (Alexander automatic bid, McCormack declined) since Patrick Evoe declined his invite so he can continue to improve this season and make a bigger impact next year. I really wanted to be able to scream "Pizza Pizza" when he screamed by.  Some other notables declined their invite to Kona reported from Hawaii 24/7's article. 

First off are the athletes on the bubble who would qualify before this weekend's races given a few roll-downs with athletes concentrating on Vegas and other late season races:


Women:

Joanna Lawn

Miranda Alldritt*

Jacqui Gordon*

Maki Nishiuchi*

Mary Beth Ellis*

Desiree Flicker

Jackie Arendt*

Hillary Biscay

Jodie Swallow

Kate Major

Belinda Granger Martina Dogana Simone Benz Nicole Woysch

Men:

Marko Albert

Hiroyuki Nichiuchi*

Paul Ambrose*

Joe McDaniel

Torsten Le Abel

DomenicoPassuello

Uwe Widmann

Jason Shortis*

Chris McDonald

Simon Billeau

Dirk Wijnalda

Mike Neill*

Markus Fachbach

Christian Brader*

*Denotes athlete is registered for Canada or Louisville

While nearly half of the men and women on the bubble are racing, there will be a big shift in both KPR standings come August 29th.  Lets take a look at each race, who is racing next weekend in Canada and Louisville and what it all means.

All IM races are not created equal on the calendar.  Louisville is a P-1000 race for Ironman which means 1st Place gets 1000 points and has a total of $25,000 up for grabs.  Canada is a P-2000 which awards 1st place 2000 points and has $75,000 up for grabs for the Pro's.  That means Canada's winner has a better opportunity to move up in the KPR standings.  It also means more people will gravitate to the race for that reason.  There are some risky moves being played out as a few Pro's registered for both races and are probably weighing their options for their best points.  #1 option, go for top 10 in Canada and have some insurance for more points, or head to Louisville and go for an Ironman Champion title and max out at 1000 points.

It is amazing all the different scenarios that will unfold from these races and when you throw in the 750 points available in Brazil 70.3 this weekend.  Half the athletes on the bubble will be bounced out of Kona qualification, which is a tragedy as there are some fan favorites there.  There are 15 men and 12 women who sit on the outside looking in for the KPR race.  Trying to break it down as straightforward as possible, but who knows what will happen come race day.  Below are the athletes who are racing next weekend, current KPR rank, and their best outcome with a win.
Women

Last	First	Rnk	Pts	Best Rnk	Best Pts	Race
ALLDRITT	MIRANDA	31	4640	12	6640	Canada
GORDON	JACQUI	32	4370	12	6370	Canada
NISHIUCHI	MAKI	33	4355	12	6355	Canada
ELLIS	MARY	34	4200	14	6200	Canada
GORDON	JACQUI	32	4370	23	5370	Louisville
NISHIUCHI	MAKI	33	4355	23	5355	Louisville
KELLER	FERNANDA	44	3120	26	5120	Canada
HARRISON	LAUREN	45	3030	27	5030	Canada
ARENDT BISCAY	JACKIE HILLARY	36 37	3980 3830	28 29	4980 4830	Louisville Louisville
KESSLER	MEREDITH	49	2805	29	4805	Canada
BEEBE	KELZIE	65	2240	34	4240	Canada
WHITBY	FIONA	68	2098	35	4098	Canada
MADISON	MACKENZIE	76	1780	37	3780	Canada
COOPER-SCOTT	HALEY	95	1430	41	3430	Canada
BEEBE	KELZIE	65	2240	44	3240	Louisville

Men

Last	First	Rank	Points	Best Rnk	Best Pts	Race
NISHIUCHI	HIROYUKI	57	2785	25	4785	Canada
ABEL	TORSTEN	60	2720	25	4720	Canada
SHORTIS	JASON	63	2680	28	4680	Canada
NEILL	MIKE	67	2520	29	4520	Canada
BRADER	CHRISTIAN	69	2445	29	4445	Canada
JAMMAER	BERT	72	2390	30	4390	Canada
DELSAUT	TREVOR	74	2330	31	4330	Canada
RAPP	JORDAN	75	2290	32	4290	Canada
NISHIUCHI	HIROYUKI	57	2785	40	3785	Louisville
CURRY	SCOTT	115	1320	45	3320	Canada
RHODES	BRYAN	116	1300	48	3300	Canada
AMBROSE	PAUL	58	2765	52	3765	Louisville
TOTH	ANTHONY	138	1115	53	3115	Canada
WURTELE	TREVOR	165	910	53	2910	Canada
BRETSCHER	DANIEL	83	1980	53	2980	Louisville
SNOW	TIM	86	1823	56	2823	Louisville

This is leading up to be a great finish for the KPR system.  While its benefits or shortfalls are yet to be seen, at least it will give us a great weekend of excitement as we watch what unfolds next Sunday.  I'm hoping for some great racing to watch as I'm on my out on the run course in Canada.  Should be a incredible battle to see.

Lets just hope Ironman Live can handle it.

Welcome Home! Pittsburgh Triathlon!

The family and I were all fired up for a return to Pittsburgh to visit my brother and sister-in-law's home with triplets and all.  They are getting big and I was a bit afraid Charlie, Katelyn and Sarah were going to wear me out at the pool before the race even started like they did in Kona last year.  Getting back east is always a treat though and I was happy to do it while it was actually warm out and enjoy some things I never get to do living in SF where it is perpetually 60 degrees it seems.

Off to packet pickup Saturday, and I love getting into the burg in the summer time. Everything's so green and down by the ballparks has been done over to be a great place for a race.  The Olympic race has a third upstream, then two thirds downstream, finishing in front of Heinz Field.

Swim start up-stream to Roberto Clemente Bridge

Dad and Chuck are happy the Sprint only goes down-stream

Finish at the old railroad crossing in front of Heinz

Back home and dinner with all the family then to bed early with a 3:30 am wake-up call.  Race starts at 6:45!  Only had that form IM's, but that's how they roll out here where it gets hot and humid.


Morning comes and my normal bagel with peanut butter and honey.  In the car and down to the burg we go.  Nerves were building on me as this race has two of my favorite things going for it.  Non-wetsuit in fresh water did not agree with me in Texas, but I've been working hard in the pool for the last month, so lets see how I hold up.

Heading into the Allegheny for a deep water start, everything was mellow and it was really cool to be out in the middle of the river.  The Allegheny is the "cleaner" of the Three Rivers in Pittsburgh, but we found out later that they found a body in the river in the wee hours of the morning.  (Glad they kept that to themselves)  Not much of a current which was both good and bad.  Good for heading up-stream, but bad for any major swim PR for the down-stream portion.  3, 2, 1 and we were off.  I charged in on the right side for some clear water, but a pack of seriously fast swimmers were charging up the middle and took off.  Felt better in the water than Texas, and I was staying flat in the water!  Around the bouy at Roberto Clemente Bridge, cruising downstream, and swim straight toward Heinz Field.  Out of the water and nothing spectacular, but  happy with a 27 minute non-wetsuit swim.
Time - 27:43, 93rd overall

Up next, a rip-roaring roller coaster ride on my bike.  This course involved the blocked off section of the HOV (Carpool lane for all the West Coasters).  Grind uphill for nearly six miles, then downhill for another six.  Completely fun 2 laps except for the amount of lap traffic you run into with three races going on at the same time.  Add to that rumble strips.  Wow, hitting a rumble strip at over 30 MPH nearly shakes your teeth out.  With the setup of the cones separating incoming and outgoing racers, it made a lot of people crowd near the cones, fearing the strips which made me do a lot of yelling "ON THE LEFT!" which I hope they heard, but near 40 MPH at times, I don't think they could.

Crushing the course and averaging 300 watts (350 up, 250 down) I started looking at my splits and an hour bike leg for an Olympic race was in reach!  Letting up a little on the short flats before finishing the second loop I see that opportunity slip by, but I still have to run 6.2 miles.

Bike - 1:00:27, 3rd Overall

1,400 feet gain

Feeling great off the bike, it was time to put in some work in the pain cave.  With a flat out and back along the river I knew I could open up and hold an crazy pace and not die, so it was on.  Passing a few guys here and there, but I'm not sure if they are in the Sprint or Olympic race so until I hit the 5k turnaround where people peel off, its just all mental and pushing.  Once at the Sprint turnaround there is a spotter who tells me I'm 7th and 7 minutes back from the leader.  There is a long straightaway ahead of me and I can't see anyone!  Head games start in to "take it easy", but I didn't fly all the way out to Pittsburgh to mail it in at the last minute.  All or nothing.

Finally after pressing for another mile I start seeing the leaders returning, but also catch someone on their way out.  Success!  With about 200 yards to the turnaround I see another runner and that is where I set my goal for the day, CATCH HIM!  Taking in some Gatorade at the aid station, I don't want much in my stomach for fear of puking on the way in.  I look at my watch and its going below 6 min pace.  I see my Mom out on the course here and she gives a great cheer.  Maxing out my effort and I finally see my target at around the 2 mile mark.  I plan to reel him in over the next mile and make the catch at the 1 mile marker and I do.  Unfortunately I start grunting when I'm over exerting myself and it gave me away withing 10 yards which gave him the opportunity to pick it up.  He turned when he heard me and it was a race.  Both of us are at our limits and we go blowing by my Dad finishing up the Sprint.  He gave me a "GO GET HIM BRETT!"

With the last 100 yards coming up, we were withing 10 yards of each other, but  the extended effort had finally taken its tool on me, I couldn't accelerate for a final sprint.  This was a great experience to actually race hard for the last mile of a tri, but it wouldn't be my win.  Crossing the line it was still a successful trip, 6th Overall and 3rd Age Group! (They gave me the 2nd place medal because the top Overall people are taken out of the AG standings).
Run - 37:28 2nd Overall

The guy I raced against is Ben Erdeljac who my Dad and I talked to after the race.  A good guy who is on his way to Vegas for the 70.3 Championships.  He'll do do great out there and here is his race report where he shares his bit from our battle mile.

The fun graph for the day, heart rate for the run!  I think I finally nailed down how to pace for an Olympic and not have anything left at the end.  Its been a while since an Olympic has been my A race, as I've been training for longer distances, and ignoring speed, but over the past two month I've gone back to shorter, more concentrated workouts to help build speed and threshold pacing.

Next up is Canada and then Kona.  Its been a long, but great year so far.  Canada won't be anything spectacular unless a miracle happens, but all plans go towards a strong and healthy Kona.  This was a great way to cap of the "fun" portion of my year and I was glad to do it with family.  Mom and Dad were out, along with my brother.  His family and in-laws were out to cheer us on too so all in all a great day.

Breakthrough! - Vineman 70.3 Race Report

Racing close to home with no camping is such a great feeling for a big event.  My friends even did me a HUGE favor when they bought a little "fixer upper" getaway house in the woods in Monte Rio because it has made Vineman my new favorite event.  This race turned into a "B" race for me after a bit of training turmoil from post IM problems from Texas, and a sub-par performance at Treasure Island last weekend.  There have been some personal life decisions to be made as well, that I am quite happy about, but training took a back seat for a bit too.  After slamming my body for a few days, a two day taper, I felt good going into the weekend, but unsure if I was ready for the distance or the fact I'm carrying 5 pounds extra right now.

Race morning came along, Dan and I got up early fixed our breakfast, caught some of the Tour de France, did our final preparations and off we went to the race start.  We had a short 4 mile ride to Guerneville from Monte Rio which was perfect to keep my nerves at bay.  Getting into T1 and its just chaos.  The good and bad thing about Vineman is that they keep transition open for everyone because it is a very tight area and so people don't have to just sit there for hours waiting for their start time.  The drawback is that people are coming and going non-stop and there is pandemonium.  Getting my bike racked, transition set up and off to do my "business" and down to the river.

The water was a few degrees cold enough for a wetsuit swim, but easily warm enough to go without.  Waves go off every 8 minutes which is nice so you aren't running over too many people ahead if you are a fast swimmer.  The speakers weren't set up towards the water so you could hardly hear the countdown, but all the other athletes were helping out by calling out the time left.  3, 2, 1 and we're off!

Sprinting out to keep away from any major bludgeoning, I have a good line and not much traffic.  Holding a fast pace for the first few hundred, I pull back a little to find a draft and settle in.  Unfortunately, the water got shallow just as I found a good swim buddy, and he was forcing me into even less water.  Having to swim with bent arms for a bit, we finally get to the turn and people are walking!  Swimming by people walking is interesting in such shallow water, but I was not risking a penalty.  Heading back to the beach and more shallow water, but manageable.  Cruise into the finish and an "average" time of 31:26 and its time to do some work on the bike!

They have you pack up your bag at Vineman so they can transport it to Windsor for you, so a little extra time in T1, but everyone has to do the same.  Up a short hill that many are just walking because they didn't put their bike in the small chain ring ahead of time.  Onto River Road and time to fly!  Trying to control myself a bit, but stressing as always to make up for a lackluster swim I'm flying by the earlier waves.  There is a HUGE shoulder to the road and most everyone was riding there, allowing faster riders to go by, but a few people had to get a "ON THE LEFT" yelled their way as there were cars on the road.  Only one guy took offense, so all in all a good bunch of racers out today.  Very sharp turn to get to Westside Road, and the major efforts begin.

Rollers make up most of the next 20 miles to the major climb over Canyon Rd.  Its such a fun ride too except for the rough patches of roads.  Pretty much the original concrete slabs with asphalt patching over the last 40 years.  Finding the best line was a chore at times, but hitting a pot-hole and flatting was not an option.  Getting through Healdsburg and onto the big sustained climb of the day.  Canyon Rd. isn't steep, but it does test your pacing.  If you aren't careful you can slow down too much, or try to power over and die.  This is where the Power Meter came in handy as I just pushed 10% higher for the climb as planned.  Cresting the top, some real fun comes along with a BIG descent into Geyeserville with speeds topping 45 MPH!.  Unfortunately there's a 90 degree turn a half mile after the bottom, but still got a good run at it.  Finished my Perpetuum bottle and switch over to Gatorade and water from the course along with a GU Rocktane.


Cruising through the second half of the course you get some flat-ish sections through the river valley with nice scenery, but all the sudden it starts to rain!?  This was definitely a weird Vineman.  Pretty happy with the rain drops cooling me off, and the roads stayed dry enough to hold speed when cornering.  Traffic was increasing on miles 30-40 and you could tell people were a bit agitated getting through.  I don't know what one care was doing tailgating two cyclists, but I had a head of steam near 30 MPH on a slight downhill and was forced to make a pass.  Not one of the brightest moves of my life (very stupid to be honest), but I didn't cross the double yellow;)

Coming into Chalk Hill the legs still felt good, but all day I'd been having 10 minute bursts of over 300 watts, then 260.  Not on purpose as I was trying to hold a 300 average for the race.  Hitting the hill, I knew it was short, but steep, so taking a controlled push over was the objective.  Cranking out 330-370 watts over the climb worked great, and left me with enough pop to push over and gain some good speed into the three mile downhill.  Relaxing and resting the legs for the final six miles to transition.  The course is a gradual decline back home, so spinning high cadence and getting my legs ready to run was my only thought along with finishing any Gatorade still on the bike.

Bike - 2:24:01

Into transition, legs feeling good, change the shirt, got my shoes on, visor, and I'm out on the course like I was shot from a cannon.  I had the same sensation in Texas after overcoming my cramping issues, and with the cloud cover and only 70 degrees there was a confidence to go for it and not have the life sucked out of me like in the 90 degree heat.  After a mile I settled into a good pace and was happy with the effort.  Such great support at this race with well stocked aid stations and a great course.  Rolling hills, with a few short steeps that bite the legs.  Getting to my club's aid station, I could hear them before I even crested the hill between us.  Rocking out and loving the energy from them, pushed me to a near sprint on a downhill and off to the winery a mile away.

The loop around La Crema was good to get some change of scenery and running surface as you were running through their vineyard.  The dirt service roads were a much needed respite for the feet, and a nice mental break from asphalt.  Heading back on the course I was charged up for some "Pain Cave" time as I could see an even split would land me easily under 4:30!

Blowing through the SF Tri aid station, getting some needed adrenaline from them, as well as Golden Gate's, with Buzz Lightyear, my pace kept steady and getting ready for a final 2 mile charge.  I had no idea where I was in the race and with a split start for my Age Group, it didn't matter as someone could have beat me and not even know it from the earlier start.  There were a few from my start I passed in the beginning of the run, but I didn't see anyone for a long time.  Finally after I crossed the 11 mile marker, and starting my kick, I see at 34 on a calf!  Yes!  Finally get to catch someone, and he is hurting.  I fly by and try to offer some encouragement to bring it in strong, but no response.  Some others from other age groups are walking and I yell to get them going as well, but they respond as there is only a mile left.  Felt good and was feeding off their energy as well.  Finally see the school and all out sprint through the chicane to the finish line and Eric Gilsenan see me and gives me a great finish line memory over the loud speaker where I finally got to use the finish line tape!

Run - 1:27:24
Race - 4:28:41 5th AG - 22nd Amateur

Hanging out at the finish I got to see some good friends set some great overall and personal race goals too!  Its a big race for old friends to escape the heat in Scottsdale, and its great to see the random friends pop in.

Dwight and Eric

PODIUM!

This was a great day out and a comfort that I was finally coming back to form.  Looking forward to another "fun" face in two weeks in Pittsburgh, a hard few weeks training, then off to Canada with a surprise new race kit to unveil:)

M2 - June 2011 Playlist

After a mixed month of recovery, travel and illness, got back to finishing a playlist I'd been working on for the studio!  I was pretty excited when people finally started buying some music from my blog and a few people bough entire albums which upped my take to a whopping $2.00, wahoooo!

Jack Johnson - From the Clouds


Edward Sharpe & The Magnetic Zeros - Home


Will Smith - Summertime (Actually 80 degrees in SF today!)


Phoenix - Run Run Run


Guster - Amsterdam


Hesta Prynn - Recall


Foster the People - Don't Stop (Color ON the Walls)


Fujiya & Miyagi - Collarbone


Bibio - Take Off Your Shirt


Arctic Monkeys - Dancing Shoes


ToToM - Acceptable in the Seven Nation Army - SoundCloud
ToToM - Acceptable in the Seven Nation Army (White Stripes vs. Calvin Harris) by ToToM

Mac Miller - Knock Knock


Martin Solveig & Dragonette - Hello (Love the cover art. Wonder is my sister gets it.)


Afrojack - Take Over Control


LMFAO - Part Rock Anthem


Nine Inch Nails vs 50 Cent - (Can't find anywhere so if there is a legit version let me know)
Nine Inch Nails vs 50 Cent - Closer In Da Club by dj__xxcess

Illikon - Circus Jack (Can't find on Amazon, but its on iTunes and from the player below.)
Illikon - Circus Jack by illikon

Korn - Got the Life


Sugar Ray - RPM


DJ Throwback Mashup (Absolutely random mashup that sounded good on SoundCloud)
Dj Throwback 90's HipHop 54 tune Mashup by Dj Throwback

Costs of Ironman

OK, with doing an Ironman comes a few things to keep in mind.  #1 Its a big task.  #2 Your life will change. #3 It comes with a price.


All three have different aspects and interpretations.  I'll try to break it down into how it effects me both psychologically and economically as many people would love to jump into doing a race of the Ironman distance, but have no clue of what comes with it.  I don't mean to scare anyone off this track, but having a bit of perspective on what to expect will make it easier to manage.

#1 Training for these races is a daunting thing from the outside.  Swim, bike, run for 140.6 miles is more than some people can get their heads around, or find a point to.  Lucky for me I had been building through the Triathlon progression for a few years from Olympics to Half's, and the Full IM distance did not seem so un-attainable.  As long as you have a manageable approach to fitting in 12-15 hours of training a week, you can do it.  People have done it with more and less, but to stay healthy and sane, that's my mix.

#2 Unless you are starting cold from the couch, it takes 6-9 months to get ready to complete the race.  In these months you will realize quite a few things about yourself, and others.  Priorities will change, time becomes precious, and those who really matter in your life become clear both in your choice of who gets your time, and with who seeks you out and supports your goal.  Late nights become a thing of the past, and the clock on the wall is your friend and enemy as it tells you what to do nearly all day, but doesn't wait when you are late.

#3  The emotional price of the Ironman is less time for friends and family.  You still want to keep these relationships, so making time for them is important, but being everywhere, all the time is impossible.  Saying "No" to some plans is going to happen, just accept it.  The financial aspect is also very daunting.  Sure the race is $600 and up to $900 for New York this year, but that is a mere fraction to the whole equation.  If you are lucky enough to live within and hour of a race, good for you, but most races are a flight and hotel stay away.  Lets tally up what's involved just for someone traveling solo.

Entry - $600
Flight - $400
Bike shipping - $250 (Southwest only charges $50 each way)
Hotel - $750 ($150 x 5)
Car Rental - $300
Food - $250
Total - $2,550

That's just keeping it on the cheap too.  Hopefully you can split some of the costs, but this is the bare bones version.  If you are walking into the race fresh lets add.....

Bike - $1,200
Wetsuit - $150 (Most IM's are in cold water regions)
Running Shoes - $80
Cycling Shotes - $80
Race clothing - $100
Helmet - $80
Goggles - $30
Sunglasses - $50
Total - $1,770

Grand Total - $4,320

This is just what I can come up with off the top of my head too.  I can't imagine the additional costs with nutrition, be it Powerbars, Gatorade, or just increase in appetite on grocery bills.

Ironman is a great accomplishment though, and I'd say it was worth every penny for me.  It is something I do with my family and friends, so there is something special added to every experience.  Training has also brought me back to the previous version of "Me" that I thought was lost due to the poor lifestyle I lead in my 20's.  Make sure to find what is special in your Ironman Journey to make it worth more to you too.

It won't happen to me!

Dang it, it did.  The post IM illness and slight depression.  Seem to be over it now and actually got a good weekend in after fighting feeling crappy for a week and a half and hammering out a 10k in the process (2nd overall!).  The 10k should have been a "happy" race, but that's just not me, so I crushed my body, and heart, which needed another week of rest before doing anything too crazy.  Instead it left me feeling like death and no workouts!

M2's actually giving the rout of our run, but lent itself perfect for this post.

What do I get from my coach when I finally feel good enough to train with the group?

"I TOLD YOU SO!  Didn't you read my Pre/Post IM article?"  Well, coming off a Kona spot high, I thought I was invincible and more to prove this year, so I ignored it.  Stupid me.  Fortunately its still early in the season, and a full week off probably did more good than bad.  Luckily I didn't hurt myself.  Not sure what I hate more, hearing everyone say to "take it easy" or actually admitting it, lol.

It was a very fun Sunday up in Marin running around Bon Tempe Lake.  Taking it easy, but the sun was out and it actually got warm into the 70's!  SF in the summer is one of the coldest placed you can be, but just over the bridge is so nice.  Running with our group from M2 was nice since I hadn't been around in a month and this was a new route we had planned for today.

Great 2 hours out in the sun and with some beautiful terrain.  On to Vineman 70.3 and IM Canada training now!

Rule #1 post IM, listen to your coach.  That's what you pay them for and they know more about this stuff than you do.  Don't act like the 16 year old version of yourself that thinks they can run through walls (we all would love to be that kid again, and sometimes act like it).  Find something else to distract you for two weeks at least and then come back re-energized.  Being sick is not a fun way to spend that time.

Remember recovery is the 4th part of triathlon.  Sleep, stretching and light work are the efforts to put in for nearly three weeks after an IM.  Lots of swimming, and no real intensity.  The heat in Texas did a number on my body and head, so I'll be more cautious in the future.  I think the post race dull-drums are much worse than a the pre-race TAPER.