3 months into the year and the miles are adding up.
The month of January consisted of 76.41 miles of running, 682.95 miles on the bike and 28.52 miles in the pool.
February the mileage bumped up to 93.74 miles of running, 713.63 miles on the bike and 26.14 miles of running.
March continued the climb. 129.75 miles running, 725.83 miles riding and 25.23 miles of swimming.
That makes 299.89 miles running, 2122.42 miles riding and 79.89 miles swimming.
A total of 2502.19 miles covered in 3 months.
The journey continues…
3 months into the year and the miles are adding up.
March 23, 2014 was a day of firsts. It was my first race of the season. It was my first race in the 50-54 agegroup. It was my first race post injury. It was the Tucson Triathlon.
The Tucson Triathlon is the first race of the 3 race Tucson Triathlon series. The race takes place on and around the University of Arizona campus. The sprint distance race consists of a 750 meter serpentine swim, a 12 mile 3 loop bike, and a 2 loop 3 mile run.
My day started at 0400 with the sound of the alarm. A quick breakfast of waffles, got dressed and jumped in to my prepacked vehicle. I arrived at the race site at 0500. I racked my bike on an end spot and set up my transition area. After getting body marked I returned to my vehicle and took an hour nap since I was not to start until 4th from the last. Next on the agenda was a quick stop in the restroom. With about 45 minutes until start time I headed out with my coach, Brian Stover (Accelerate3), for a warm up run followed by some swimming.
It was now go time!
On the start command I was off. We started in 15 second intervals. Seven an a half laps of the 50 meter pool. I quickly settled into my pace and was feeling good. I caught my 15 second person at the 650 meter mark. I then enjoyed the draft. Out of the water in 12:25…about average for me. 12th fastest swim of the day and fastest in agegroup. On the short run to T1 I passed 4 people.
T1 was fast and uneventful. Goggles off, helmet on, run to mount line and jump on bike.
Once on the bike I put my shoes on and quickly got up to speed. I felt great on the bike and was passing many of the slower people who started ahead of me. On Euclid, the rough section of road, I stayed out of the aerobars to absorb the shock and keep the power going. As I came around on the third lap I slipped out of my shoes and turned into the transition area. As I hit the dismount line I jumped from my bike and hit the ground running.
I racked my bike, removed my helmet, running shoes on, grabbed my hat, sunglasses and number…run.
T1, bike, T2 time 31:27. 6th fastest for the day and fastest in agegroup.
On the run I put on my glasses, race number and hat. Prior to the race I had told my coach I would be happy to run under 19 minutes, I had taken 15 weeks off of running with a heel stress fracture during the second half of last season. As I went into the first loop of the run, coach Brian was starting his second loop (he started ahead of me). Perfect timing…a rabbit! I stayed with him till the first turn around then dropped back about 10 yards and tried to hang on. The second loop I maintained my pace and pushed hard to the finish line. I crossed the finish with a run split of 18:57…goal met! 7th fastest run of the day and fastest in agegroup.
My overall time, 1:04:49, put me in 5th place overall and 1st in the 50-54 agegroup.
On March 8, 2014 downtown Tucson played host to the Old Pueblo Grand Prix. The OPGP is a criterium consisting of multiple high speed laps of a .67 mile course with 6 turns per lap.
The pro/1/2 womens race was very tactical. A group broke away that had multiple girls from the same teams. Their teammates controled the main field allowing them to extend their lead. One girl then jumped from the group and lapped the main field where she sat until the finish.
The pro/1/2 mens race was high speed from the gun. A 9 man group broke away and continued to put distance on the main field. The breakaway group had a few aggressors that kept jumping off the front but would get reeled back in. The break caught the main field. They stayed in the field until the final lap, ending in a sprint for the line.
Results can be found HERE.
Womens pro/1/2 race in pictures…
2013 came to a close with USAT All American honors in my final year in the 45-49 age group.
The first race of 2014 is just around the corner. This year my schedule will include the Tucson Triathlon series (Tucson, Firecracker and Tinfoilman), the 5430 TriZona, Toughman Arizona, HITS Havasu Full, and a bucket list Rim to Rim to Rim run at the Grand Canyon for the big five-o!
Again this year I will be representing TriSports.com. Triathlon super shop! If you need it they have it…Brooks, Newton, Asics, Zoot, Kestrel, QR, Orbea, Zipp, HED, TYR, Speedo, 2XU, Orca, Blueseventy….just to name a few.
If you are looking to save a little of your hard earned dollars send me a message and I will send you a one time use code for 20% off your purchase (see website for exempt items).
Coaching duties will once again be handled by Accelerate3 coaching. If you want to step up to the next level, podium or win the big races Brian is the one to get you there!
See you at the races!
If you enjoy netflix and indoor trainers read no further. If you have more than a few years riding experience read no further. If this is your first winter riding and you live in southern Arizona (or a similar climate) read on.
With winter comes morning temps hovering in the 30s which can climb into the mid 60s-mid 70s by rides end. Not enough clothing can make for a frigid start, too much clothing will leave overheated by rides finish.
So, here is a list of gear to get you through our winter months.
Winter means the sun comes up later and sets earlier. If you ride before or after work safety should be a concern. A good headlight/tail light will increase your visibility and allow you to see and be seen. Cycling lights range from basic lights to “light up a football field bright” with prices ranging from $20 to $400+. Choose one that is appropriate for your needs.
Along with your favorite jersey and bike shorts/bibs…
Arm and knee warmers will keep your arms toasty and then are easily removed and stored in your jersey pocket as the sun warms you up.
A cycling vest will protect you from the chill and wind.
Toe/shoe covers will keep your feet warm. Toe warmers are usually all that is needed however on colder days full covers may be needed
Gloves are a must to keep your fingers from freezing. On milder mornings I use an inexpensive pair of knit “runners” gloves. For colder days a full fingered winter cycling glove is a must. I like my Garneau convertible gloves.
A light to mid weight cycling jacket that is waterproof and breathable is good for colder morning rides or that descent of Mt Lemmon.
A skullcap or thin beanie will keep your head/ears warm. At a minumum a ear band is needed.
And finally a base layer will help to pull moisture away from your body to keep you warmer.
Many of these items can be used to keep you warm during your runs also!
So, get out there and enjoy outdoor riding during our mild winter months!
With the exception of deep water running (plus one 3 miler during the Tinfoilman Triathlon) I did not run for the final 12 weeks of my season. A slow healing, painful stress fracture in my heel caused me to cancel the end of my season…two of my major races of the year, USAT Duathlon National Championships and the Full HITS Havasu.
I took this 12 week “opportunity” to gain fitness in the other two areas…biking and swimming. Make lemonade out of lemons. I upped my swimming from 4 days a week to 5, from 12,000 yards to 15,000 yards a week. But the biggest jump was with my cycling. I cycled 7 days a week. My previous big weeks were 230-250 miles. During the 12 week period my shortest week was 250 miles, my long weeks increased to 340-360 mile and included a couple of 130 mile days.
Now I am beginning my 2 week “off” time. Mental and physical recovery. A few weeks of unstructured training will follow.
I will be rested raring to go for next season.
My lead up to the 2013 Tinfoilman Triathlon, the 3rd and final race in the Tucson Triathlon series, was less than ideal. A foot injury had limited my running to deep water running for the previous 6 weeks…zero running on tera firma!
Race morning the alarm awoke me at 0400. After a quick breakfast of waffles I tossed my pre packed race gear in the Vehicross and made the 30 minute drive to the University of Arizonas Hildibrand pool. I racked my bike and set up my gear on a prime realestate end spot in the transition area. I now had plenty of time to hang out, catch up with friends, wait in line for the bathroom and sit back and relax. I would be the 184th person to start…1 hour 48 minutes after the first starter.
The race consists of a 750 meter swim…time trial starts swam in a serpintine fashion, a 3 loop 12 mile bike and a 2 loop 3 mile run through the U of A campus.
As start time approached I jumped in to the warm up pool for a good warm up. There would be no pre race run warm up since the foot was going to be iffy to get through the race.
With the command of the starter I was off. I quickly settled into a solid pace and clicked off the 7 and a half laps. I felt great throughout the swim. I exited the water in 12:57, 22nd fastest swim on the day.
As I started running to the transition area my foot immediately began to hurt. The familiar sharp pain in the heel.
T1 was fast and smooth. Goggles off, helmet on, unrack bike and run to the mount line. I threw my leg over the bike and quickly headed out on to the bike course.
I slipped my feet into my shoes and got up to speed. Each loop is slightly uphill for half and slightly downhill the other half, one pothole infested stretch and on this morning windy. The first time up the rough section my water bottle was jetisoned…no fluids on the bike today. My legs felt great. I was able to power through the uphill sections and fly on the downhills. I weaved my way through slower traffic and on the final lap the course had opened up a bit. As I neared T2 I slipped my feet out of my shoes and prepared to dismount. I rolled into T2, jumped off my bike at the dismount line and painfully ran to my transition spot. Helmet off, running shoes on, grabbed the rest of my gear and began my run.
T1, bike, T2 combined time 30:40, 4th fastest on the day.
As I ran out of T2 I put on my sunglasses, number belt and hat. My foot was in pain but I tried to focus on running as fast as I could and manage the pain. I was moving through the field, passing people who had sterted before me, but had no idea how I was doing compared to the front runners. I pressed on maintaining as fast a pace as the pain allowed and crossed the line with the 9th fastest run on the day…20:53.
Total race time 1:04:32. Far from my fastest but good enough for 6th overall and 2nd in my agegroup.
My time allowed me to hang on to the overall series lead and take home the Tucson Triathlon Series overall championship.
Thanks Accelerate3 for the coaching to make me go fast and TriSports.com for the gear to make me go fast!
Sunday July 7 2013 0330…alarm clock awakes me. That could only mean one thing. It’s race day! The 2013 Firecracker Triathlon. A 750 meter (long course) serpentine swim in the Hildebrand pool, a 3 loop 12 mile bike and a 2 lap 3 mile run through the UofA campus.
After a quick breakfast, car was loaded and I made my way across town to the UofA campus. After arriving I racked my bike, set up my gear and got body marked…#300.
Up next was a bit of volunteering. The youth triathlon was first and I was a bike course marshal. Along with keeping an eye on the kids (bike course is on city streets around the university), it was an opprotunity to check the course for debris and new pot holes. Some of these kids are fast and a few had equipment that rivals the adults.
Next up was a short warm-up run followed by a solid swim warm-up.
0736 and it was my start time. “Ready, GO”! And I was off.
I quickly settled into my pace and was feeling good. As I exited the water, a quick glimpse of my watch showed I had swam a bit slower than usual and definitely slower than I felt I should have been able to do. 12:55…24th male overall out of the water.
T1 went smooth and fast. Ran the short distance from the pool to T1, goggles of, helmet on and run to the mount line. I threw my leg over the bike and missed my pedal. This caused me to swerve a little directly into a cone. Stayed rubber side down and got on my way. Not the smoothest mount but it could have been worse. Once up to pace I slipped into my shoes.
I quickly started catching people who had started before me. I was rolling fast. There was a light cloud cover and the winds were pretty calm…however the Arizona monsoon humidity was a factor. I maintained the same pace for all three laps. My legs felt great. As I was coming to the end of my last lap I slipped my feet out of my shoes in preparation for T2. My computer showed 28:47.
As I hit the dismount line I threw my leg over the bike and hit the ground running. Bike racked, helmet off, running shoes on, run! Sunglasses, hat and number belt on on the run!
T1-bike-T2 30:24…5th fastest male.
On the run my legs felt good. I quickly got into a solid pace. I didn’t know what place I was in so I wanted to just go as hard as I could the whole way. The clouds had started breaking up, the sun was heating up and the humidity was high. The sweat was pouring off of me, but I maintained my pace. I crossed the line with nothing left. 19:19…10th fastest male.
I biked and ran my way up to 8th overall and 2nd 45-49 agegroup missing the AG win by 38 seconds.
I now stand in 2nd overall/1st 45-49 agegroup after 2 of 3 races in the Tucson Triathlon series.
After a 19 hour training week, including a hot, windy and hilly 4 hour ride on Friday, I was up early Saturday (6-22-2013) to make the drive to Sierra Vista, Arizona under the light of the supermoon. It was time for the 19th edition of the Ft. Huachuca Steelhead triathlon, consisting of an 800 yard swim, 12 mile bike and 5k run. I was greeted by a glorious sunrise as I rolled up to the bases front gate. A quick check in with the gate guard and then I was off to Irwin pool. I arrived with just enough time to pick up my packet, get body marked, set up my gear and get in a short run and swim warmup. Sporting #17 I was in the first wave. During my warmup I discovered one small annoyance. In my assigned swim lane, at the far end, was a climbing wall. The wall protruded into the water and extended about 2/3 of the way across my lane. When doing my flip turns, one foot would land on the climbing wall the other would barely hit the pool wall. Just something I will have to deal with! After the national anthem, we were back in the pool and ready for our 0630 start time. At the sound of the horn we were off. By the 4th lap of the swim my lane mate started to drop back a bit allowing me to move over at the climbing wall end of the pool just enough to get both feet on the wall during my turns. I was swimming strong and felt good. I watched as the girl in the next lane swam effortlessly while lapping me twice. I hate fast swimmers! I exited the pool in 10th place and hit the lap button on my Garmin…unfortunately, later I found that I had actually hit the stop button so no splits for the day. The run to T1 was about 200 meters. T1 went smooth…goggles off, helmet on, unrack bike, run to mount line. I got up to speed and then put my bike shoes on. The course starts off with a half mile slightly downhill to a sharp turn, then rolling hills for about 3 miles followed by a gradual 2.5 mile climb to the turn around. For the first 4 miles my legs felt like they were going to explode. The headwind out didn’t help. I was hurting but powered on passing 6 people by the time I hit the turn around. I held my position, gaining slightly on the top 3 guys, back to T2. As I approached T2 I saw the top 2 guys running down the road followed shortly after by the 3rd place guy. They had about 2 minutes on me. As I approached the dismount line I slipped out of my shoes and hit the ground running. Bike racked, helmet off, running shoes on and then hit the run. Hat, glasses and number belt on on the go. The run is an out and back that starts with a slight downhill for half a mile and then flattens out to the turn around. By this time the sun had started heating things up. My leg turnover was good. I got into my stride quickly. A quarter mile into the run I was passed. I started to try to match his pace but realized quickly that that would not have been a good thing. I dropped back to my pace and watched him slowly pull ahead. At the turn around I saw the top 2 guys running strong together about 1:30 up on me. I saw 3rd and 4th had about 20 seconds on me. As I started the last half mile up the hill I could see the 4th place guy up ahead. I focused on my run form and turnover and closed the gap. By the top of the hill I had caught the 4th place guy, but as I looked at his calf, found he was part of a relay team. I then ran strong to the finish to make sure I didn’t get re-passed. I crossed the line in 1:04:58…a course PR, 2 minutes off the winning time. 1st place was Luis Morales (1:02:42), a member of the Mexican National team, 2nd was Brian Grasky (1:03:01) and 3rd was Brandon Nichols (1:03:52).
I was extremely happy with my race. In the past I have won this race with a 1:07 time. I was well under that time on a course that is now longer…the run was always about 800 meters short in the past. This year the course was changed to make the run a true 5k.
Friday May 31 I packed my race and camping gear into the truck and made the drive to Show Low, Arizona along with my support crew (wife and dog). From 2600ft to 6400ft elevation. After arriving, I set up camp at Fool Hollow lake under the pines.
After a little relaxing I rode my bike down to the race venue (about 3/4 mile from camp) and picked up my race packet. After riding back to camp I enjoyed a pasta dinner with a view.
Final prep on my gear and then a little more relaxing as the sun set over the lake.
Early to sleep, early to rise. Alarm woke me at 5. A quick breakfast of 2 bananas and a blueberry bagel. I then grabbed my TriSports.com TYR gear bag and rode down to the transition area.
I racked my bike and set up my gear in my assigned spot. Body marked #345. After a little socializing it was time to squeeze into the wetsuit and head down to the boat ramp for the race start. On the way down I slurped down a gel. I had been told the day before that water tempature was a brisk 57 degrees. As I entered the water to warm up I was expecting the cold shock on my face. It never came. water felt like it was at least mid 60’s…perfect for a wetsuit swim. I did a short warmup and then found my spot on the start line. At 7am the start horn sounded and we were off for a 1.2 mile 2 lap triangle shaped swim. I quickly got into my pace and felt good during the swim. I swam straight along the buey line. The 2 loop swim made the swim seem to go by quicker. I had clean water for nearly the entire swim. You definately have to pace yourself at 6400 feet elevation. I hit land in 32:35. A solid time for me. I hit the wetsuit strippers and they yanked my wetsuit off in one swift yank. Then it was a run up the boat ramp into the transition. The run up the ramp is an anarobic venture! In and out of transition in 0:44…goggles,wetwuit and cap on the ground, helmet on, go. I ran to the mount line and threw my leg over the bike. The mount area is uphill! It took 2 attempts to get going with enough momentom to get my other foot on the shoe. Once under way I slipped my feet into my shoes and then got up to speed. The course is a single lap of 56 miles (my garmin shows it a bit over 57). The first 40 miles are big rollers and gusting side winds. I was feeling good and picking off some of the speedy swimmers. At mile 40 you turn into the town of Taylor and begin a 10 mile climb back to Show Low. The wind became tail wind and the sun began to heat up. The tail wind created a vacuum affect and made the heat feel even hotter. I was still feeling good and picked off a few more people. After getting back into town there are a few more rollers and then a nice downhill the final couple miles. As I approached the transition I slipped out of my bike shoes. I hit the ground running at the dismount line after a 2:35:10 split. During the bike I consumed a large bottle of gatorade, a bottle of water and my consentrated mix of Carbo-Pro. I racked my bike, helmet off, socks and shoes on. I grabbed my hat, sunglasses and number belt and was out of transition in 1:15. I finished getting “dressed” on the go. The 13.1 mile 2 loop run is slightly rolling with a combination of groomed trail, cement road and dirt road. The first 1.5 miles of trail running I felt fairly good. As I exited the trail onto the cement in the campground a nasty little hill brought out the cramping in my legs. I backed off the pace to try and get the cramps under control. At the top of the hill I stopped and took a few seconds to try to strech out the legs. This relieved the craamps for a short period but then they returned. I took in water and gatorade at the aid stations and downed salt tablets. As I hit the out and back section, lovingly refered to as the “death road” due to its lack of shade, my pace was slow but I was still moving forward. After the death road you return along the lake, climb one more hill and then do it all over again. As I started out on the second loop my energy levels were low. In my focus on getting rid of my cramps I had neglected to take in any fuel other than the gatorade. As I hit the first hill aafter the trail I was slowed to a near walk. I took in a gel at the next aid station and continued to get liquids in me. The next aid station I took in another gel. Just as my energy levels started to return the fluids in my stomach began to slosh around…not a good feeling. I struggled through the second trip through the death road. The sun was much more intense this time. As I returned to the campground/lake area I just wanted to get to the finish line.
I had lost quiet a few places as i was being passed during my meltdown. Full on damage control. 1:58:23 and my “run” was over. I crossed the line in 5:08:44. I had held on for 14th overall and 3rd in my agegroup. It wasn’t my best day out there but I hung on to finish. A nice dip in the lake afterwards was refreshing although a bit chilling without a wetsuit.
On Sunday I backed up my race with volunteering at the Xterra race. On sore legs I spent the morning body marking and then kept everyone on the correct path on the run.