Boise 70.3 Swim Start

Race Report: Ironman 70.3 Boise

Ironman 70.3 Boise

June 1, 2008
Swim distance: 1.2 Miles
Bike distance: 56 Miles
Run distance: 13.1 miles.

Dacia and I drove to Boise early the Thursday before the race. I went on a short run after settling into The Modern Hotel, and found my heart rate about 6-8 beats higher than it should have been. This was my first experience racing at an altitude totally dissimilar to the one I train in. I was kind of concerned I would not acclimate well enough. By race day however, I felt better about things, and during the race heart rate numbers read pretty similar to what I had expected.

I had a good sleep the night before. The last time I saw the clock it was 10pm-ish, maybe earlier. Not bad for a pre-race sleep and its accompanying nerves. I was not overly nervous race morning. I knew the water was going to be cold, but I was prepared. I swam the two previous days and it helped knowing what to expect when that water started to seep in though the wet suit zipper. It was windy, but couldn’t control it. Everyone had to deal with the wind and its offspring -- Choppy Lake Waves. We were in this together, all 1000 of us. I could tell most everyone was nervous about the swim and I knew I felt better than most. I had two goals going into this race:

1. Race under 4:45.
2. Get a slot to Clearwater.

Scott, my coach, wrote a very deliberate race plan. This gave me a lot of confidence through race weekend. Every night before bed I read it over. I didn't want to have to guess about things on race day. I needed the information at hand.

In the swim I started in the middle towards the front. Pacing went well. I felt pretty consistent through the entire swim. I knew everyone was going to struggle based on the conditions. I have had experience with bad swim conditions in the past. Timberman 70.3 two years ago was not as cold, but certainly bigger waves. Rain pouring down. Generally miserable. There is nothing like looking up at 2.5 foot swells on a lake. That was not the case at beautiful Lucky Peak Reservoir. (No joke, it was beautiful. I will post some good race morning pictures Dacia took.)

Based on swims I did the previous two days I was able to sight based on hill landmarks and trees, not the ever invisible buoys. It was cold. That slowed everyone I am sure. We didn’t really get a chance to warm up, so I started pretty slow and didn't really warm up until the first turn. I came out of the water in 35:32, which was slower than I had anticipated, but based on the other times it seemed the cold slowed everyone.

Per the plan I went out slow and controlled I knew I had a long race ahead of me and didn’t want to burn things up. Christian, a fellow Ironhead, flew past me at about 100 mph, and I resisted the chance to chase. I hoped to see him later on the run. I tried to keep pretty constant the whole race. I wanted to make sure I had enough for the run. That was key. There was a period between mile 35 and 45 where there were a lot of false flats with head winds. Aleck, another Ironhead blew by me, and said how hard I was to catch. I was thinking that if I was so hard to catch we wouldn't have made up the 10 minute difference in our start times! (Aleck had a great race. Congrats!) I started to feel my legs weaken from the headwinds, not Aleck's sass, but didn’t let up. After mile 45 conditions became more favorable, Aleck was no longer in sight, and knew I wasn’t going to catch him. It was downhill from mile 50 all the way in to T2. I ended the bike 2:34:23. This is massive improvement for me, but I know I have more to give.

On the run I tried to keep things above 7 minute miles for the first two like my plan suggested, but they ended up being 6:34, 6:38. I felt like I would be able to hold his pace throughout, but slowed down to 7:00 for the next 3 miles. I wanted to be able to kick at the end. Pacing for rest of run? Mile 5 I started to pick things up and at the turn around starting the second lap I dusted the guy I had been pacing. I wanted to hold this pace until mile 8, but at mile 7 something said go and I went. I finally caught Christian around mile 9, I think. Mile markers were inconsistent at best so it was pretty hard to get actual pace times. I got back to running around 6:35. Then things went kind of bust. It wasn’t a full on bonk, most everything felt good, but I wasn’t able to give that kick I had expected. I finally settled in at a comfortable 7 minute pace. I wanted to go under 1:30, probably would have if it weren’t for the last tenth of a mile! In retrospect, I should have waited until mile 8 to push it. That would have been better. I would have had the power to give it a better go at the end. However, 1:30:20, is a good day.

I felt positive the whole day. Much of it had to do with my plan going in. Even before the swim, during that nervous time before the gun, I felt good. Only once did, “Why in the hell do I do this?”, cross my mind and it was fleeting. I was pretty happy with the whole day, but I can’t say I am satisfied. That kind of improvement is something to be proud of, but I know I have more speed in my legs, both on the bike and in the run. I would have liked to get that automatic qualifying spot to Clearwater, but sub 4:31 was not in the cards on this day. At least I got it in the roll down. I am glad to be going. I ended the day 4:44:30, 8th in my age group, 33rd amateur.

Boise was a great host and the race, for being in its first year, was very well organized. The only major complaint was the parking situation at the swim. It was pretty hard for spectators to make it up there. Dacia had to wait in a parking lot for 1.5 hours before they would let her drive back to T2 in downtown Boise. The finish line was great and thanks to all the Ironheads both racing and not for the support. Most importantly, thanks to Dacia, I couldn't do this without her.

One Week Until Boise 70.3

It is one week until my first "A" race of the year. I feel good about a lot of things, not great about some others. I am not going to dwell on those things I cannot control. My legs have started to feel pretty good and snappy. I had a massage yesterday, and as with most massages I felt like I had been pulled through a knot hole when I woke up this morning. Today was really my last day of big workouts. (4000yd swim, 2.75 Hour Bike, 30 Minute Transition Run) I have a longer run tomorrow, should be smooth as silk. Everything is downhill from here.

Race Report: Hawthorn Farm Sprint

Date: May 3, 2008
Swim distance: 500yds (Pool Swim)
Bike distance: 13.2 Miles
Run distance: 3.1 Miles

Result
Swim Time/place: 7:14/15^th
T1: 0:49
Bike Time/place: 34:10/7^th
T2: 0:35
Run Time/place: 18:17/1^st
Finish Time/place/AG place: 1:01:07/5^th/3^rd

I was not overly nervous for this race. However, I haven’t raced since Lake Stevens last year, so I had a little trepidation about the transitions. Not something I practice very often, if ever. I felt pretty calm throughout, but a little pissed about the swim start stuff. I will get into it later.

Well. I was obviously seated in the wrong swim group which made for several interesting situations and affected my psyche the whole race. I lapped everyone in my lane twice. This was no easy task and certainly slowed me down several times. At one point I was even breast stroking because I had no where to go. I believe I probably lost as much :45 to a 1:00 minute in the pool due to this. Also, I was not really racing with my actual competitors. Much of the race I was wondering where everyone else was. I was finishing as everyone else was getting off the bike. I never saw anyone.

I did, however, feel strong in the pool. If it weren’t for the pacing and obstruction problems I know I could have gone considerably faster. A 6:30ish swim. That makes me happy.

Pacing on the bike was ok. I didn’t feel like I had a ton of strength in my legs and my time indicated it. I was pretty consistent and the one hill, although I slowed more than I wanted, wasn’t as challenging as I expected. Plus, I was able to scream coming down the back side.

I love T2. For some reason it always gives me a charge to get off the bike and start running.

I have in the past gone out too hard on the run and had difficulty maintaining my pace. I started to in this race as well, but was able to dial it back a bit and get things under control fairly soon.

Pacing for rest of run? As I previously discussed with my coach, Scott, I went hard. I knew I had a good run in me, but wasn’t sure how good until I got my feet under me. By the time I got to the first turn around I began to see some people I started the swim with, but they were some distance back. By the second turn around they were even further and this made me push it even more. I wanted to leave no chance of anyone catching me from behind even though at that point I thought it unlikely. The last quarter mile or so I did ease up just a little but still had some gas in the tank to give. In retrospect this was a bad idea. I should have pushed it.

It was a little strange not seeing anyone I was actually competing against until after I had finished and ate a banana. Then to see four of them surpass my time made me start analyzing where and how I could have gone faster. Frankly, I was a little distracted by not seeing anyone.

I felt positive throughout the race, even when I felt a little dry heave at the beginning of the run. I knew it would pass and wasn’t nutrition oriented, but mostly pace related.

I am pretty happy with the result, but know I could have gone faster. Certainly the swim was one place where I feel I lost considerable time, but most of that was out of my control. I also know I left a few seconds out there on the run as well. Mostly, however, I know I need to get faster on the bike without sacrificing my run speed. That is, I believe the real challenge ahead of me. When I look at the times ahead of me the major discrepancy was on the bike splits. So….There you have it.

Also, my brother-in-law took a short video of me finishing. Enjoy.

For more on IMAZ

Dave posted another response to IMNA and their prevailing attitude at IMAZ. Click the link to read.

Tri Odyssey

The Madness is Over

Where do I start? The past days have been a little nuts. I hope to cover everything that has happened, but it may take a couple posts.

First. My sister, Elizabeth, got married this weekend. Congratulations to her and Patrick. I can say this entire process from the beginning to the end has made me nervous. The planning and execution of this wedding has been well outside my limited comfort zone. There was seeming chaos laden in the preparation for this event. However, I can say, that my sister pulled it all off with grace. Everyone in attendance could not resist saying this was one of the best weddings they had ever attended. None of this, and mean that as sincerely as possible, could have occurred without the tremendous support of my parents.

As a surprise for my father, Liz and Patrick had there first dance to a song my grandparents recorded over 50 years ago. With the recent passing of my grandfather, he was obviously at the forefront in everyone's thoughts throughout. This was a touching tribute to two people, my grandparents, whom meant so much to us. I will post some selected pictures later, but she looked lovely.

Second. Throughout this weekend I trained my ass off. It was difficult to fit it all in, but I did it. I really put in some good time. The highlight for me was an interval ride on Sunday after brunch. It took all I could muster to resist the delicious Mimosas being served in quantity, but it was well worth the restraint. The ride, 2.5 loops around Sauvie Island, was mainly intervals. The best part was SHORTS! I wore shorts, without tights, knee warmers or leg warmers for the first time this year.

Third. Dan, my best friend, got engaged this weekend. Congratulations to both him and Carrie. I cannot wait for the big day. It will certainly be a highlight. This news has long been inevitable, but nonetheless it is exciting.

Fourth. This weekend was Ironman Arizona. I had many acquaintances racing. Although I don't know many of them well I have a lot of admiration for their capacity to endure this VERY difficult situation. The weather was Shitty, with a capital S. Many didn't finish, but before they encountered what would prove too much for many, one didn't even get to toe the line. For more, read Dave's Blog. Although, I can't publish the chain of email that ensued on our team's list serve after this post, I can say they were passionate and numerous. In the world of endurance sports, few of them have as many complicated nuances associated with them than Ironman racing. Dave and Anne are tireless athletes and I feel for their situation. The only point of clarification I will add to Dave's post is that he clarified, in an email, his position that all Age Group athlete deserve the same respect as the pros. Thanks Dave, for your continued passion as an athlete.

That's all for now.

Race Report: Race for the Roses

Today was the Race for the Roses Half Marathon. The race went pretty well. I felt much more prepared than I did for Shamrock Run a couple weeks ago. Below are the stats.

Place: 26/1909
Age Group: 6/105

Total Avg. HR: 166
Peak HR: 187

Two mile splits and heart rate numbers.

1. 12:46 162
2. 13:29 168
3. 12:40 164
4. 12:45 166
5. 12:38 167
6. 13:11 166
Final 1.1 7:17 165

The second 2 mile split was uphill. As you can see I started to slow off my pace in the final segments.

My lungs felt strong the whole time, but the legs were tired from the get go. Yesterday's workouts were mentally draining for some reason. I am sure this had something to do with my tired legs today. I think I could have gone considerably faster in this race on a good taper. Someday, I know, I will break the 6:00 mile pace.