May 17, 2015. Race weekend started on Saturday. I drove up to Tempe and picked up my packet. TriSports teammate Scott Perrine was gracious enough to allow me spend the night at his house. Scott prepared a great dinner and then relaxation was the focus of the night. Early to bed for an early morning.
Sunday began at 4am. After getting dressed and preparing my fluids I was off to Tempe Town Lake. I ate a bagel, banana and drank a bottle of Gatorade on the way.
Due to excessive rain on Friday night the probability of the swim was unknown. The city had to conduct a ecoli test, the results of which would be known at 5am…the race was scheduled to start at 6:30 (sprint)/7:00 (olympic). A backup plan (run) had been announced by the race director the previous day in case a swim was not allowed.
After parking in the designated parking garage it was a 1/2 mile walk across the Mill Ave. bridge to the transition area. As I was walking across the bridge I heard the race director announce that the swim was a go!
Transition was located under a bridge in the shade…a nice thing in the heat of Arizona. Race morning was cooler than usual but the shade was still appreciated. I racked my bike on my designated rack and sat up my gear, got body marked and hit the potra pottie before the lines got long. After a bit of socializing, it was time to start pulling on my wetsuit. after which I walked down to the lake and watched the sprint waves start. Waves were started 4 minutes apart. The first wave of the olympic distance race started at 7:00. The young guys started first and I was in the 3rd wave…men 45+. The 1500 meter swim was a single clockwise rectangle. I lined up in the front row on the left side. At the sound of the horn I quickly settled into a solid pace. I had clean water in front of me and was able to immediately get into a full stroke. As I approached the first turn buoy I ran into a large group from the previous wave. I made my way through them without any problems. Swimming down the back side was uneventful until I approached the bridge. The pylons blocked the view of the next turn buoy. I swam very slightly off course but quickly corrected once the buoy came into sight. I made the last turn and headed into the beach. I exited the water in 24:19 the 24th fastest swim overall.
The run to T1 was about 900 ft and up a flight of stairs. I used this time to get my wetsuit down to my waist and removed my cap and goggles. I quickly found my transition area, finished removing my wetsuit, put on my helmet, grabbed my bike and ran to the mount line. In and out of T1 in 1:11.
I threw my leg over my bike and headed out on the 40k course. I slipped my shoes on and got up to speed. The course is a 2 lap course, mostly flat with a few small hills, 3 180 turns and about 16 turns per lap. The sun was starting to heat up the course and the wind started to blow. My legs felt good and I pushed through the wind. The bike went well and I passed numerous people. I slipped my shoes off as I approached T2. I jumped off the bike running at the dismount line. I was off the bike in 1:04:49. I averaged 22.9 mph and had the 13th fastest bike overall.
Into T2 I quickly racked my bike, removed my helmet, put on my socks and running shoes, grabbed my hat, glasses, and number belt then hit the run course. In and out of T2 in 1:06.
The 10k run was a 2 loop course around the lake. Flat and fast except for a couple flights of stairs each loop. My legs were feeling good. I went through the first mile in 7:02. I made sure to take water at all the aid stations with the building heat. One cup over the head and one to drink. the second mile came in 6:51. Mile 3 included the stairs and came went by in 7:22. Mile 4 was a 7:03. A 6:58 mile followed and then up the stairs again for a 7:34 6th mile. The last 630 ft of the run was up hill to the finish and I held a 8:04 pace. Total run time 43:51 (7:11 average pace) and 34th fastest run overall.
I crossed the line in 2:15:14, 18th overall (including 5 pros) and 2nd in the 50-54 agegroup and a new olympic distance PR.
Next up is the Deuces Wild olympic distance triathlon in 2 weeks.
May 2, 2015. After an early morning wake up I made the 45 minute drive south to Sahuarita. The manmade lake at Rancho Sahuarita was the location for the return of triathlon in Sahuarita. Haka Multisport put together a great Olympic distance race course. 1500 meter swim (measured a little short on my Garmin just over 1300) in Sahuarita lake, a one loop 40k bike that included some hills to break things up, and flat and fast 10k run. Race morning water temps were about 70 degrees and wetsuit legal, and over cast skies kept the morning temps nice. However the winds decided they wanted to stir things up a bit.
After the performance of a Haka (click here if you don’t know what a Haka is) is was race time.
I started in the 3rd wave which contained all men 45+. In the comfort of my BlueSeventy Helix wetsuit I entered the water and swam to the start line. The swim was one counter clockwise loop of the lake that hugged the contours of the shoreline. I lined up in the front row left side. At the sound of the horn I swam a straight line for the first buoy. as I rounded the first buoy I saw that I was leading the pack…a first for me. I settled into a hard but comfortable pace and continued to open the gap. I swam the straightest line possible through the buoys. I soon began catching stragglers from the second wave and by the time I reached the turn at the far end of the lake I began to swim through a large group of second wave athletes and 1st wave stragglers. I found a clean line through them and again had open water in front of me. Out of the water I took a look back and saw no one near. Swim time 20:22…fastest in my agegroup (50-54) and 6th fastest overall.
The run from the water was about 450 ft. and uphill. I pulled my wetsuit down to my waste and removed my cap and goggles during the run to T1. I got quickly out of my wetsuit and put my helmet on. Un-racked my bike and was out of T1 in 1:26.
At the mount line I jumped on my bike and got up to speed. I slipped on my shoes and began the slight climb that starts the bike. After the hill the road flattens out and the winds took over. I felt great on the bike and was passing people throughout the ride. At about the 6 mile mark the course turns and begins a long steady climb for about 4 miles and is followed by a few more miles of uphill rollers. The last 3-4 miles is a fast decent back to T2. Total climbing on the course was just over 1000 ft. Bike time 1:08:53…fastest in my agegroup and 3rd fastest overall.
After slipping out of my shoes on the bike, I jumped off my bike at the dismount line and ran into T2. Racked my bike, took of my helmet and then slipped into my running shoes. I grabbed my hat, glasses, and number belt and hit the run course. In and out of T2 in :50.
A slight hill took us up to the “adventure trail” which looped around the Rancho Sahuarita community. A mostly flat and fast loop followed by a loop around the lake. I felt good for the first 4 miles. Through mile 1 in 7:16, mile 2 in 7:13, mile 3 in 7:24 and mile 4 in 7:36. I then started to feel the lack of run fitness from lack of miles from my injured knee. Mile 5 slowed to an 8:01 then i decided to bear down and push through the final mile in 7:38 and the last .2 miles at 7:27 pace. Run time 45:46…fastest in my agegroup and 6th fastest overall.
Total time 2:17:18….1st in agegroup (by 19 minutes) and 3rd overall. I missed 2nd by 8 seconds. Unfortunately he started in the 1st wave so I had no idea how close I was to him.
This is a great race to put on your calendar for next year and the race director has even more in store for next year! Check it out.
First race of the season is in the books. 2015 Life Time Tri Marquee in Tempe, Az. on Apr.12 was my first olympic distance race in over 15 years. Leading into the race I have been dealing with a knee issue. My running has been cut from my usual 40+ miles per week to a painful 8-10. Run fitness was pretty much non existent. That said the plan going in was to have a solid swim, ride hard and hobble home.
Race morning alarm went off at 3:00. After a quick breakfast I met up with my coach, Brian Stover of Accelerate3. Brian was my ride for the day to Tempe. We had made arrangements with the race director to pick up our race packets on race morning. We arrived at Tempe Town Lake at 5:30, giving us 15 minutes to get our packets. After getting our packets I found my assigned rack spot and went about setting up my gear. For some reason the guy racked next to me decided to set up his gear on the back side of his bike…not leaving me much room. I kindly suggested that there would be more room for everyone if he would set up on the proper side. The suggestion fell on deaf ears. So I set up in what space I had. With about 25 minutes until the first wave started, I made my way down near the lake and put my new BlueSeventy Helix wetsuit on. They then lined up the waves. I was in the 5th wave, mens 50+. There was 4 minutes between waves so my wave was set to go off at 6:50. After the singing of the National Anthem by friend and fellow 50-54 agegroup athlete Dan Cadriel, The pro athletes were off. 3 more waves and then it was our turn. As soon as the 4th wave was off we were allowed to jump into the water. I was among the first in and swam to the start line. The buoy line curved slightly to the right so I lined up in the front row on the far right side. The plan was to swim a straight line to the turn buoy. The horn sounded and off I went. From the start I had clear water. Most everyone else was hugging the buoy line. My plan worked well. My sighting was on and I felt good. The 69 degree water temps were perfect and the new wetsuit was working great. About 300 meters into the swim I started catching some of the green caps that started in the wave before me. As I got to the turn buoy I caught a large group of green caps but was able to navigate my way through them fairly smoothly with minimal contact. On the back stretch of the swim i swam the buoy line. I passed numerous other competitors from the earlier waves. I made the final turn and headed in to the exit stairs. The volunteers assisted me to my feet and the strippers did their job efficiently, quickly removing my wetsuit.
1500 meter swim time…25:43 (5th in my agegroup/78th overall), right about what I figured it would be.
I made the run to the far end of transition and quickly found my bike spot (thank you person that marked the rack with a fluorescent green cloth strips). Dropped off my goggle, cap and wetsuit, put on mt helmet, grabbed my bike and ran for the mount line. T1 time…1:20 (5th in agegroup/75th overall)
Once on the bike I quickly got up to speed and got my feet into my shoes. The course is a 2 loop flat, fast course with wide fast turns and a few 180 degree turn arounds each loop. Throughout the bike my legs felt good. the first loop went smooth. By the second loop the the sprint and slower competitors had made their way onto the course. I had to keep my head up looking out for traffic throughout the loop. Riders were all over the road, riding on the right, not holding lines through the turns and making conditions dangerous. On several occasions I had to slow my pace so that I could safely pass. But I made my way safely. As I made my way towards T2, I slipped my feet out of my shoes. I made the last turn and stepped off my bike at the dismount line running.
40k Bike time…1:03:48 (4th in agegroup/35th overall).
Racked my bike, removed my helmet, put on my run shoes, and then as I ran out of T2 I put on my hat and glasses and sucked down a gel.
T2 time…1:17 (5th in agegroup/90th overall)
As expected, right from the start my knee began to hurt. The concrete run course was no help. However, once I got warmed up my knee bothered me less. The course was 2 loops around the lake. The sun was getting warmer and I made sure to hydrate well at every aid station. The first loop I was able to maintain around 7:30 pace. I was passing some of the slower people, but as expected the fast runners began to go by me. By mile 4 my knee began to hurt more and my lack of run fitness began to catch up with me as my pace slowed. With about half a mile to go my knee got very painful and I limped my way to the finish line.
10k Run time…51:49 (18th in agegroup/174th overall). I was hoping to go :50 or under…but I found out the course was a little long so I was right at my goal.
I crossed the line in 2:23:55, only about a minute off my best time 15+ years ago as a much younger person. I was 7th in the 50-54 agegroup and 71st overall (out of 550).
After the race my knee was quite sore. Ibuprofen and ice helped alleviate the pain.
Next up is TriZona Sahuarita, Tempe International and Deuces Wild all in May. That will be followed by no running to allow the knee to properly heal. Then hopefully I will be able to squeeze in a few late season races.
How does one celebrate their 50th birthday? If you’re me you wake up at 0300, aet a quick breakfast, throw your gear in the car and head to Sierra Vista, Az. for the 20th Annual Steelhead Triathlon on Ft. Huachuca. The race consists of an 800 yard pool swim, 12 mile hilly bike and a 3.1 mile hilly run.
After arriving I racked my bike, set up my gear and picked up my packet.
I was in the 4th wave so had a little extra time to warm up with a short run and make one last potty pitstop. I then waited for my lane to clear and got a short swim warm up in.
The horn sounded and we were off. I settled into a good solid pace. The swimmer in the next lane was a member of the Mexican National Triathlon team. I watched as he lapped me 4 times during the swim. But I seemed to be doing well against everyone else. I was out of the pool in 13:09. A quick glance at the pool saw most people were still swimming.
There was a short run to T1. T1 was quick. Goggles off, helmet on, go! 2:19.
Once on the bike I slipped my shoes on and got up to speed. The out and back bike course starts with a short rolling downhill into a sharp turn. The course continues to roll until the 2 mile mark then climbs 325 feet to the turn around. I passed a couple people in the first 2 miles. As I approached the turn around I saw the leader…the Mexican National team kid. I had closed the gap down from 3 minutes to about 2 minutes. I was off the bike in 30:00 (average speed 23mph) and had closed the gap down to about 1:30.
I was in and out of T2 in 1:02. Shoes off on the bike, helmet off, running shoes on. I put my hat and race belt on on the go.
The out and back run course is pretty much downhill to the turn around dropping 87 feet to the turn around. Then climb back to the finish. My legs were tired but I managed to average 6:39 mile pace. The first mile came in 6:12, followed by a 6:31 mile and slowed to a 7:15 uphill mile. I lost time to the leader but gained time on everyone else with a 20:16.
Total time 1:06:59. 4:42 off the first place time of the 18 year old and 4:57 ahead of the 17 year old 3rd place finisher. I won my agegroup by over 20 minutes.
Not a bad 50th!
I have been neglecting my blog lately so here is an update of what has been going on…
During my time away I have been training and did one race.
I kept putting off my race report for the Toughman Arizona (formerly Deuceman) in Show Low, Az. while I thought about what I wanted to write. My race execution was average. I finished 2nd in the 50-54 agegroup and managed a 14th place overall. I had a good swim which was shortened due to the lakes extreme low level. My bike went very good. Then I wilted away in the heat on the run but soldiered on finishing in 5:08:02.
Now the race directors perfornance…not so good. I sent a lenghthly note to the RD explaining my displeasure with a list of problems that needed to be fixed. Lack of porta potties, running out of water, running out of cups, lack of mile markers, the worst awards ever, and many other problems. Some of these have already been addressed by the RD (They sent out new and improved awards). I am hoping the others will be corrected for next year to bring this once great race back up to the high standards that were set by TriSports Racing.
Since the race, I have taken a few weeks of recovery time and have now started my build up for my Ironman. Last month (July) saw me log 30.3 miles in the pool, 830.01 miles on the bike and 152.36 miles of running. The fun continues!
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…
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.
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!
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.