Race Report - Greeley Triathlon

The first race is in the books! After something like eight months of waiting, I finally know what it is like to do a triathlon. I'm pleased with how I did and very anxious to put more under my belt.

The pre-race set up was at the race sight and included a meeting which was more of a Q&A session. This was particularly nice because, this course, like all courses, had its own nuances. We were briefed on a couple of particularly tight turns and the safety risks associated with them (things like crashing or pulling out in front of cars doing 70 on the highway). We also got a summary of how the swim course would work. Unlike the more typical mass wave start, this race used a time trial start due to the relatively small size of the lake.

Once that was done, we were free to roam around the lake and transition just to get a feel for the place:

The transition area sits empty in anticipation of the next day's race



Giant rubber duckies mark the swim exit



My bro and I agree...Chamois Butt'r is no good on toast!



Once we were set we did a spin around the bike course just to be familiar with the hills, turns and twists. I've been over it a few times on Google street view, but seeing it first hand is helpful. Then it was home for rest, more water and pasta for dinner!

Race morning started at 5:00 am. Since my parents live less than 5 miles from the course, it was a nice short drive and it was time I was able to spend sleeping rather than driving. That's always a plus.

We were at the site before 5:30 and though it did not officially open until 5:45, we were able to get into transition a little early and set up:

Then it was off to body marking. Since the last event was a duathlon, this was a new experience, but no problems. Both upper arms were marked with my number along with the back of my right hand. My USAT age was written on my right calf.

Earlier, I had mentioned the decision to forgo the wetsuit given an anticipated water temperature of 70*. However, a couple of factors lead to a change of mind. One, a group of volunteers would be serving as wetsuit strippers. That's something I've never heard of outside of an Ironman event. All I'd need to do was get the suit stripped down to my waist, sit on my butt and let them pull it off of me. Then get up, take the suit back and run to transition. Additionally, the guy there setting up the buoys recommended it for the sake of speed. Decision made, and it felt like the right one.

So after loitering around transition and making the requisite bathroom stops, I put on the Body Glide and pulled the suit halfway on. It was a little cool still at this point, but it would have been too warm to pull the suit all the way on.

It was shortly after this that I noticed my ankle strap containing my timing chip was missing the chip. It had apparently come loose from the strap. Not good. I found a coordinator and she and I went to the tent for Flatirons Timing where the guy running the show there was good enough to do an exchange. I was given a new chip and he scribbled down the change on a sheet of paper. Hmmm...well he's the pro at this, not me so I figured he'd get it covered.

This year's race was the site of the Rocky Mountain Region Junior Championship and that race, along with a shorter version for 13 - 15 year olds were set before us. Due to some issues on the bike course, the start was delayed. Finally, after about 30 minutes, the younger kids did there version. Once the last of them was out of the water, there were a few minutes to spare before the championship race went. All of this gave me the benefit of watching the swim course before my start.

Not long after the last swimmer in that wave went, it was time for our group to start. I had heard a call a little earlier for higher numbers to line up near the finish line, but my number was lower. The time trial start was in sequential numerical order which meant reverse age order. The first guy in the water was 82 years old! After he went I realized there was only about 50-some numbers between his and mine. But I had not heard a call for our number group. I suggested to my bro that we head over and sure enough, there were all of the lower numbers lining up. We made it, but with less than five minutes to spare.

So now I'm set. I'm standing in line with guys about my age, nearly all of us in wet suits and a line that is moving up one position about every five seconds. There was no mat at the start, just a race official and the time who had brought some kind of manual key-punch device with him. More on this later, but keep in mind that the number that was being read to the timer by a race official was the one on the right hand.

Probably not going to win any awards for this dive, but it my goggles and cap stayed on and the shock of the cooler water was minimal. I easily got into my rhythm of bilateral breathing every third stroke and siting on the buoys by looking forward every 9 -12 strokes was proving to be pretty easy. Then something really surprised me. I started catching the guys who had started in front of me.

Through all of my swimming, I've almost always been the slow guy in the pool or the lake. I've been able to swim since childhood, but swimming with form and technique are new to me and it's probably never going to be my forte. Nevertheless, there I was catching a number of people with relative ease. I went by several and there may have been one or two passing me, but not many. Granted everyone I went past was older than me or at the oldest, my age, but still, I was cutting through the water with ease. The wetsuit made me feel like I was the keel of a boat and I seemed to glide through the lake.

I finished the swim strong, was helped up onto the finish ramp and ran for the wet suit strippers. I was fumbling with the velros strap on the neck to strip down to my waste when one of them helped with that. Within 14 seconds or so, I was out of the wetsuit and running into T1.

I had decided to leave my jersey on the bike rather than swim with it. I was wet and it didn't go on cleanly. I probably lost 15 seconds messing with that. Otherwise, I got out of there with relative ease and clocked a 2:27 T1.

My feet did not go into the peddles all that easily but after a couple of tries, I was in and peddling out of the bike start, heading for the series of turns and traffic circles that made up the early part of the course. After completing those, I was out on to the business route of US 34 and crusing through a flat to downhill section.




Going back by the transition area on my way out to the highway



I had hoped to be faster through here, but I was putting a fair amount of effort into it all the same. My cadence was about 92 rpm which is faster than a lot of training rides, and, from my understanding, fairly close to the ideal range. I figured I was still over the average pace I anticipated so I'd just roll with that.

About four and a half miles in I hit the first serious hill, but I went after it fairly well. I had to balance my desire for a good bike time against the need for energy on the run.

Unlike SOST three weeks earlier, drafting rules were more applicable. The former was a three loop course so were always in the process of passing or being passed. This was a single loop course so there were lots of both, but it was more spread out. As I made the turn back west off of 83rd Avenue onto 20th Street, I came up on a guy who was a little slower than me, but not a lot. I was also passing him as I went by a group that might have included an official. At the speed I was going, I had to attack the pass more than I would normally be inclined to do. So I kicked up the cadence a little bit and went by him. It felt pretty good. More so as many more guys on high end TT bikes blew by me.

To this point, my pace was pretty good. I had a couple of slow spots, but overall, I was riding right about where I wanted to.  Then came 95th Avenue. Until a few years ago, this was just a dirt road and today it's the next best thing, A somewhat paved road with no lane markers, very narrow and pretty bumpy. It also represents some of the steeper, albeit shorter hills on the course. It definitely threw me off my pace. In addition to that, it features a U-turn on a narrow road that is the next-worst thing to coming to a stop. However, everyone has to deal with it and I did as well.

Turning off 95th Avenue to the US 34 by-pass route was the danger turn we had been warned about. Cyclists had to stay within the cones or they would be pulling in front of highway traffic and would also be disqualified on the spot. That proved to be no probem for me. I was moving, but the turn was easy at my speed. The climb up on the higway was long, but not very steep and even had a slight downhill section. Then it was up back into the business park where the race was being staged. This too was a steep hill and I knew despite best intentions, my bike pace would be slower than I hoped for. I did manage a little speed as I rolled in to T2:

The T2 was typical of a lot of my bricks. Unlike the SOST Du, I had to put on socks. I just can't run without them and a few extra seconds means no blisters so I think it's worth the trade off.

That said, I feel like I did okay with it and soon was running out. I worried about putting the Garmin on the wrist strap as I went and I'm sure that saved time. This run started out like they all do after a bike--I felt exhausted. More specifically, I felt like my heart was pounding out of my chest and I could not catch my breath. Fortunately, past experience taught me that my body would catch up and after about a quarter to half a mile, it did.

This was a great course to run since the first three quarters of a mile are on a gentle downhill. That allowed me to run a sub 8:30 pace which was great. I was hoping I had a good swim, and seemed to, but I also new I had a few minutes on the bike to cover. After that first stretch of down hill, I made a right turn and headed up a fairly steady and drawn out up hill. It was nothing like the monster on the SOST runs, but it was enough to push my heart rate back up and slow down my pace. However, I was still running ahead of my goal.

It was an interesting course in that it wound back inside itself so as I was going out, others were coming back in the opposite direction. The field was pretty thin however, so there were no traffic issues. In addition the bikes were still coming in, but they were well separated on the left side of the road so again, no issues.

The turn around was near the finish line which can be a little frustrating since you're hearing the finishers called but you still have nearly two miles to go. Fortunately, it's at this point that you get to go back down hill for quite a stretch and I felt better as well as saw my pace improve. Before long, a left turn put me back on the same hill I had run down at the start, along with a little in and out loop and then I was running around the swim lake on my way to the finish. I had wanted to finish stronger than I did in Longmont three weeks earlier and though I was breathing pretty hard at this point, I also knew I could stride out the finish. I did and it felt good:

And this is the very cool finish line that was set up:

Right between his legs and then you're done. There were refreshments and iced towels and that was most enjoyable as it had gotten pretty warm by this point.



Upon looking at the results, we also learned that my bro had not only placed, but won the 40-44 age group. He beat the next closest person by a comfortable 21 seconds. As for me, well it should have been about 9th out of 16, but more on that in a second. Given my brother's win, we stayed around for the awards ceremony. Then it was home for some much needed/desired beer and a barbecue!

Race Review

I have some criticisms, but I want to say up front that I think the race organizers did an excellent job. This was a well-run event and I had a blast. I'm glad this ended up being my "official" introduction to the sport and I plan to be back next year. I would also, without reservations, recommend it to anyone who is looking for a sprint early in the season.

The bad:

**Timing -After initially not getting a swim time, it later posted so despite having run with a replacement chip, all was well. What's more, I was actually the second fastest swimmer in my age group.
Pre-start communication - The call for everyone with number 238 and higher to line up lead me and my brother to believe that there would be a second call for lower numbers. I might have missed that, but I don't think so. There were a lot of participants and spectators about. You need to make those calls clearly and probably repeat them.

The Good:

Pre-race communication - The days leading up to the race included multiple e-mails with details, water temperatures, etc. I like being kept up to date and this was helpful. I never felt out of the loop.

Venue - A great sight for a race. The lake was small, but a short swim course is kind of cool and great introduction to rookies like me. In addition, the transition area was spacious and the run and bike courses offered great scenery, interesting challenges and above all, a good location for our family to watch us race. It means a lot to have your own cheering section.

Course support - There are apparently close ties between the Greeley law enforcement community and the race. As a result, several off-duty officers showed up to man the turns on the race and keep us all safe. They did this voluntarily for no pay. That's one of the more commendable things I've seen at a race and I tip my hat to all of them. There were also a lot of volunteers manning the run turns and of course, the wet-suit strippers. That was a very nice touch!

Race-swag - Not a ton of stuff, but what I got was pretty cool. It included a big red reusable grocery sack, the iced towel (suitable for transition) and a  pint glass from the local Crabtree Brewery. There was no beer on site, but they did give you a coupon for a free glass at the brewery.

Door-Prizes - I didnt' win any, but they had some pretty cool stuff including Rudy Project sunglasses and Road ID gift certificates. There was also a lot of it and several people got a little something extra for hanging around after the race.

Overall, I think this was a great race. While I look forward to the challenge of longer Olympic distance events coming up, I still plan on coming back next year. As I mentioned before, this is a great one to check out early in the season.

Today's a rest and recovery day and tomorrow morning I'm back in the pool. Thursday is a quasi-race as I'll be in Boulder for this week's Stroke & Stride event which is a 1500m swim followed by a 5k run. Lots more swimming, biking and running ahead in the next six weeks so plenty of posts coming up as well!

**A side note, even though I'm no longer a first-timer, I'm keeping the blog name for now. Although not official, I may have one or two followers out there and I don't want to lose anybody with a URL change. Next year, I'll see about an update and will do so with plenty of advanced warning.

Ready to Go!

It's been quiet in these parts recently so I apologize for going so many days without a post.

I've had a fairly easy week after the big ride on Sunday. I got one more short 15 miler on the trainer Tuesday and that's been about it. My attempt to swim laps on Wednesday got skunked by lightning--they would not let me in the pool, and on Thursday between a sore knee and hamstring, I decided a three mile run was really not going to do any good.

I had a couple of good strength days, but the tri training has been very light. I think I'll be better off for it.

In about an hour or so, I'm heading up to Greeley where I'll attend the 2:00 pre-race meeting and pick up my packet. My brother and I are also going to drive the bike course just to get a first hand look. We grew up in Greeley, but didn't spend any of that time around the course which lies mostly along the western town limit.

Pre-race e-mails have indicated a 70 degree water temperature so I'm still planning on swimming sans-wetsuit but it's going to make the trip just in case I change my mind. Not wearing will probably shave as much as a minute off my T1 and that seems like it's worth it.

Other than the meeting, there's nothing much to do but wait--not my favorite thing. However, I'm excited, I'm ready and by the time I make my next post, I'll no longer be a First Timer triathlete.

A Ride in the Country

I was up before 8:00 this morning to get out for a 30 mile ride on the back roads of Douglas County. In truth, I should have been out much earlier, but my wife and I went out to celebrate our 18th wedding anniversary last night and it was a late bedtime.

Nevertheless, I knew I needed to get out there and work off last night's steak au poivre and duck-fat-fried fingerling potatoes (those are really good by the way)!

So a little after 8:00, off I went. Many may think of the area east of the front range of the Rockies as being essentially flat. In most cases you would be correct. However, my little stretch of the Front Range is the exception. Eastern Douglas County is characterized by rolling hills and a fairly high altitude. In fact, my average altitude for the ride was over 6300 feet. In addition, it was one of those rides where I felt like I was always going up hill. As you can see from this profile, there was definitely a lot of up and down:

Despite all of that, traffic was light and the cars I did encounter were always courteous enough to give me a wide berth. What's more the scenery was fantastic. My iPhone does not do it justice but these may give you some idea:



Looking back west at one of the rolling hills I just climbed



Looking southeast toward the town of Elizabeth.

Some of the climbs were steep enough that I actually went into the small ring and still pushed mightily to ascend some of the hills. It's a sure sign you're climbing a steep one when it's about all you can see in your forward view.

Having completed the ride, I feel pretty good. In addition to the training, I got a chance to test out Gu Brew Electrolyte drink. Unlike the much-too-sweet Powerade I had along during the Summer Open Sprint, this was much more diluted and went down without any trouble. I have an extra packet so I'll probably be bringing it along in Greeley next week.

I have a much deserved day off tomorrow and then light workouts Tuesday through Thursday. I think I'll be feeling nice and rested on Sunday morning and ready for my first "real" tri.

A Good Morning on the Water

So maybe it's the fourth time that's the charm. Today was my fourth trip out to Bowles Reservoir Number One and by far the best of my four open water swims. I think a couple of factors contributed to that. First, the water felt much warmer. There have been no official postings, but it makes sense given the string of warm weather we've had over the last week. It wasn't balmy but it was not nearly as shocking. I also think knowing the buoy course a little better.

Given that I wasn't freezing, I felt more comfortable and went out with a little less intensity than usual. Knowing that my swim was a long one also helped me take it easy in the early stages. Having a good swim like that gives me more confidence going into next week's Greeley Triathlon.

Speaking of which, I got my first communication from them this week. Indications are that the lake at the course site will be about seventy degrees. Much as I enjoy the buoyancy and speed I get from the wetsuit, I think I'll be swimming in just my tri shorts. It's only a 500 meter distance and given the water temp, I think the benefits would be negligible.

Planning a long ride in the country tomorrow and then I start easing up a little bit in anticipation of the race.

It's been really nice the last few days and that's been a real benefit to the training. Hopefully that keeps up because after next Sunday, the pace really picks up!

A fairly close approximation of the mile course.

Outdoor Swimming

Today was my first attempt at swimming at my local outdoor pool. It's 25 meters as opposed to the 25 yards I've been swimming at the indoor pool at the rec center. That being the case, I was a little off about what would constitute a "normal" lap. The other challenge was swimming around people. Unfortunately, there was no lap lane set up and the mass of people there on a hot afternoon seemed a little oblivious of me.

Nevertheless, it went pretty well and a little over 40 minutes later I had put 1600 meters behind me. It was not my fastest swim but the dodging and weaving didn't help. Next time, I'm going to try later.

For the next swim, it won't matter. I'll be back at Grant Ranch on Saturday morning and folks who go out there are more interested in swimming than splashing around. Fifty some degree water will have that effect!

The Aquathlon Plan

That sounds like a spy novel, doesn't it? Maybe something by Robert Ludlum?

In fact, it's part of my opening water training strategy this summer.

Beginning with two events at Boulder Reservoir that are part of the Stroke & Stride series and then a little closer to home with the Aquaman Series at Cherry Creek Reservoir.

Unlike a standard open water swim, the aquathlon follows the swim with a 5k run. Much like a regular race there is a transition between the two events. In fact, it's basically a tri without the bike stage.

Well okay, it's also quite a bit less formal with no timing chip, no results. I think of it sort of like a scrimmage except it's me against the event rather than me against my teammates.

Probably best of all, it gives me more experience at doing multiple events in quick succession. I don't know if I would consider it a brick since the run doesn't follow the swim in a race, but it's still a good way to test the run after doing something vigorous. Better still, swimming doesn't beat me up quite as bad as biking. Not that I have any illusions that it will be easy, but it will be not as hard on my body--I hope!

______

Today's training ride was not one of my favorites. As a cruel reminder that summer is not officially here, the warmer temperatures have come with winds that are gusting up to 30 miles per hour. Yuck. As if riding hard isn't enough, dealing with the wind feels almost unfair. However, last I checked, there is no one to blame for it. There's also no guarantee that I won't have to deal with it in a race:

Race Report -2011 BolderBoulder

For the first time in its 33 year history, the BolderBoulder began with runners heading north on 30th street, rather than south. With this change also came a change of the starting line. Formerly at the old Bank of Boulder location near 30th and Iris, the new start is just south of 30th and Pearl on the east side of the 29th Street Mall. Probably the best thing about this is that you're now able to park there at the mall and in just a few minutes be in your starting group. Previously, it was over a mile to get from the mall to the start. Not that I mind a warm up, but that always felt too long. Plus, a couple of years I barely made it on time to my start!

A near perfect summer afternoon and evening yesterday gave way to more overcast and even a few thick banks of fog this morning. It's what I'm coining as "BolderBoulder weather." In January, the Denver area has what is referred to as "Stock Show weather" which is to say its often cold and snowy the week the National Western Stock Show is in town. Although we have seen many sunny days, I still associate more races than not with wet or at least cool weather. Today was no exception.

There were still a lot of people in the start area, but clearly they had more room than years past so it was easier to get into position and ready to race.




A few thousand wait for their wave to start.


I went out a what is my typical 8:30 pace as I have been doing on a lot of training runs. Despite all of the advice of coaches and running experts everywhere, I knew that I would have my best shot to show a good time buy getting ahead of my overall goal pace early. No telling if it was actually the case, but I think the usually crowded field was less congested during that opening mile along 30th Street. It was also a bit more challenging as running northward means a slight incline. However, it was nothing too significant.

After the left turn onto Valmont, we continued into previously un-run territory on 28th Street. For those of you not familiar with Boulder, 28th is one of the major thoroughfares so I thought closing a section of it down for the race was actually a pretty big deal.




Running south on 28th Street



Then again, this is a premier event in that city and they pretty much shut down anything they need to so that the event goes smoothly.

After another new section of course down Pine Street, the pack made the right turn onto Folsom and back onto the old course route. Boulder is a race that draws a lot of its strength from traditions. In the first mile, you can count on seeing a the Blues Brothers performing for the crowd, as you approach the second mile, you'll see Elvis at the corner of Folsom and Valmont. Tutu's, belly dancers, a slip and slide, they're all part of the festivities as you make your way.

Two miles were down for me in about 17 minutes. I still felt pretty good, but I had no illusions about keeping up that pace so I eased back to around the 9:00 minute mark. Fortunately, the first four miles or so contain a couple of good down hills whereas the up hill climb is more gradual. This allowed me to run a sub 9:00 pace along sections and keep the overall time about where I wanted it to be.

The approach to mile four can always be a little daunting in this race. It's one of the highest hill on the course though not the steepest--they save that for the end! I definitely felt and saw my heart rate climb as I went up the hill, but it was over quickly and you do enjoy the benefit of a recovery on the downhill side.

It's at this point that the route takes you through part of the downtown area and then back east. There were a few sprinkles along this section, but they never turned into all-out rain.

Feeling tired but still keeping up a decent pace and came through mile 5 under 45:00 which is pretty much ahead of where I hoped to be. The turn back onto Folsom, now heading south was easy enough and that stretch of the course is reasonably flat, even a little bit down hill. That is, until you cross over Boulder Creek. Then the steepest hill on the whole course begins. At this point, you're just shy of six miles and you can hear the music from inside the stadium.

As I mentioned, Boulder is so beloved for its traditions and perhaps the greatest of all of these is the finish into Folsom Stadium. The music is playing on the big PA system, thousands of people are in the stands, and you get to do an Olympic-style finish. I've done it 14 times now and it's still a thrill.

I ended the day at 55:48 which is better than my soft goal of 56:00. It's an improvement of almost 55:40 over my time at the Spring Runoff and that's especially pleasing because that was a much flatter and faster course.

After making my way through the field house I stopped to take in this view of the finish area:

Finishing the BolderBoulder means a 3/4 Olympic-style lap around Folsom Stadium

And when it's all over, you get to enjoy a beer at 8:30 in the morning!

The bad:

I don't have much of a list here. Thirty-three years of doing this tends to make race directors pretty good at what they are doing. I would instead consider these not as good as opposed to bad.

Getting out of the mall, post race - It's entirely possible we missed it, but there probably should be a sign that indicates the easiest way out of Boulder as you leave the mall. We did a little driving around trying to figure that one out.

Expo Exhibitors - There were definitely some running and fitness appropriate vendors. I also get it that sponsors are a big part of what makes a race happen and you have to give a few of them space to hawk their wares. However, in lieu of cell phone and satellite TV providers, it would be cool to see some folks in the sports technology business. Garmin and Polar are two that come to mind. I know there are others.

The good:

It's very good. This may be about the most well-run race I've ever seen.

Course - The new course is a winner! Less congestion at the start, easier parking, more access to restrooms. It all works and since the Bank of Boulder no longer even exists under that name, moving the start away from their location makes sense.

Pre-race Logistics - Distributing packets through the key sponsor, Dick's Sporting Goods, makes a lot of sense. I got mine weeks ago and didn't have to worry about it. Additionally, I used my Spring Runoff time and was placed in a corresponding starting group quickly. No muss, no fuss!

On-course entertainment - It's the BolderBoulder! Need I say more?

Remembering it's still Memorial Day - I still get a chill every time this happens. A squad of Marines dressed in BDU pants, boots and black T-shirts come marching in at a steady trot, bearing colors. Just before the finish, they veer off to the side, form up and then drop and do-push-ups. Then they reform, and march the rest of the way in. It's met with applause and cheers that are as loud as it gets at any football game. It does much to restore my faith in the goodness of the American people and the respect they have for the armed forces. Semper Fi, Marines, and truly, thank you for your service!

Post-race swag - Keeping with the Memorial Day theme, they hand out small American flags and you also get a lunch bag which, in my case, will be going to work with me just about everyday:

It was another great year. I can't recommend this race enough. If you live in the area, if you live near the area, if you are hundreds of miles away but want a race vacation, check this one out. You'll have some of the most fun you can at a 10K!

Around the Buoys

Having taken last Saturday off before the race, I missed the debut of the 7 foot buoys at Bowles Reservoir last weekend. They were up again this morning waiting for me. There were also quite a few more people at the lake than there have been in past weeks. The weather was definitely better though the lake is still as chill as ever.

I got started after my usual pre-swim exercises that get me into the water and and adapted to the cold. A handful of people were still standing on the shore when I took off so it feels good to be somewhat seasoned in the water and no longer intimidated by the cold. Besides, no matter how long you procrastinate on the beach, the water will still be cold when you get in.

Sighting is still a pretty unnatural part of the free-style stroke but it went pretty well. I definitely veered back and forth, but for the most part I stayed on the line of where I was headed. Compared to trying to pick some object on the far shore, it went really well.

On my way out, I confirmed that the area will be open through at least the end of August which bodes well as I'll want to continue to do my open water swimming in preparation for the TriRock.

The rest of today and tomorrow are rest days ahead of Monday's BolderBoulder. Next post will be a race report of that one.

Kicking it up a Notch

With yesterday's rest behind me, I got back at it today. A 25 mile ride on the trainer was preceded by about 30 minutes of strength training.

I was not unhappy with my performance on Sunday, but I'm also coming away with some clear areas for improvement.

First, endurance needs to improve. There was not much left in the tank as I finished the second run and that's fine for now. However, I need to go a lot longer, and harder. Not saying I need anything in the tank when I finish the Oly in July, but I currently don't have the stamina to even finish it.

I also hope to hone my technique a little more. Transitions went well but it was undoubtedly easier without a wetsuit to remove. I also need to be more diligent about hydration before the race. I could have used more.

So tomorrow I'm up early to hit the pool and then it's a four mile run in the afternoon.

The challenge before me is pretty daunting--but I'd be lying if I said I wasn't enjoying it!

Race Schedule Update

Much of my summer plans are centered around training for the Creek Streak Olympic Triathlon on July 30. I've tweaked my schedule some to up the bike mileage and I already have plans for several "aquathlon" events to maximize the open water swimming experience.

Once that race is done, I'm off for an extended vacation in Italy where I'll continue to train, but in all honesty with probably considerably less intensity. It is a vacation after all.

When I looked at the calendar, I realized there was not very much time between the end of that vacation and the Boulder Sunset Triathlon on September 4. So I started looking around for another race a little bit later. Sure enough, I found one.

Competitor Group, the same outfit behind the Rock 'n' Roll Marathon events has a series of four sprint/oly events in Seattle, Annapolis, Gettysburg and my home away from home, San Diego. This was particularly appealing since I have both sister-in-law and mother-in-law in the area providing room and board and general support. Such was the case in 2006 when I ran the Rock 'n' Roll Marathon.

The Tri Rock San Diego gives me a great opportunity to particiapte in a large, professionally run event in the mecca and birthplace of triathlons. Given my disappointment about not being able to swim at the SOST, I decided this would be the event for me.

So with that in mind, my new race schedule look as follows (and is probably now fixed):

May 30 - 33rd Annual Bolder Boulder - I have more history with this event than any other. I ran my first event in 1983 at the age of 13 and have participated in 13 races with this year marking 14. They are running a new course for the first time in the history of the race so in some ways it will feel new. On the other hand, participating in race with 55,000 people on Memorial Day is very familiar.

June 12 - The Greeley Triathlon - Greeley is my home town. It's where my parents still live as do a number of friends. Going back to participate there will be exciting and fulfilling. I'm crossing my fingers that the e coli will not make an encore performance there as well!

July 30 - Creek Streak Olympic Triathlon - Just up the road from my home in Parker. It's one of three events put on by Your Cause Sports. This one is particularly cool because for a low entry fee of $25 I only had to raise another $150 for the charity of my choice. I've already raised $325. If you would like to contribute, you can visit my link here.

September 11 - Tri Rock San Diego - As mentioned, a great opportunity to participate in the place the sport was born. The course along the San Diego Bay waterfront also looks to be very cool.

October 9 - Denver Rock 'n' Roll Half Marathon - The last time I participated in this event, it was still the Denver Marathon. Having participated in a Competitor run event before, I know it will be a well-run race. I'm a little nervous about how my body will react to increased running, but I have lots of Aleve and ice!

There will very likely also be some "fun run" events like an Independence day 5K and a Turkey Trot, but these are the major events. Although not races, per se, I'm also planning on participating in a couple of the Stroke and Stride events at the Boulder Reservoir and then four of the Aquaman Series events at Cherry Creek Reservoir. This will especially beneficial since I'll be swimming in the same water as the Creek Streak.

So there you have it. A pretty full slate of events and a very challenging training schedule to go with it.

Today I'm enjoying a restful day after yesterdays Du but tomorrow it's back on the bike (on the trainer probably because of expected wet weather) then back in the pool Wednesday and on and on. As I mention at the bottom of the page, I'm still a First Timer though I guess I would admit that I've entered the world of multisport.

I'm also going to try and do more posting and see what I can do to promote my blog a little more. I don't pretend to be a sage, but I am gaining experiences that ought to be of some value to anyone considering their first triathlon.

Race Report - Summer Open Sprint Tri...er...Duathlon

Yes you read that right. The Summer Open was changed from a triathlon to a duathlon. I learned this Friday when standing in line to pick up my packet. The heavy rainfall caused excessive runoff into Union Reservoir and the result was e coli levels that were four times the minimum safe level. As the race director put it this morning, it was not a question of if you got sick, just when and how bad.

While, of course, I don't want to get sick, I was still pretty disappointed. I've been training all of these months for a three sport event. Nevertheless, the race went on, so I did too.

It would have been a nice day for a swim. The sun was out, the air was warm but not hot and it just felt like the kind of spring day most of us have been waiting months to see.

We arrived at the race site just a little after 6:15. Parking proceeded smoothly and within a few minutes I was walking my bike over to the transition area. It was my first time in a transition area. In fact, it was the first time I had even seen one other than in pictures. The set up was good. Lots of racks and plenty of space to set up my area.

Like a lot of races, there was an element of hurry up and wait, thought that's really just the result of arriving nearly two hours early. The waiting was not bad.

Soon enough the pre-race instructions were done and the first two waves had started the two mile run which was the replacement for the canceled swim.  Being only two miles, it was fairly easy and I still had energy. There was one big hill included just to make things interesting:



My entry into T1 felt good and although I had not picked a landmark to identify it, my bike number came into clear view.

Just under a minute and a half later I was running out of transition toward the bike mount line:

As I mentioned in a post a couple of weeks ago I really like this bike course. I had been concerned about doing three laps, but the flat fast nature of the course made it a secondary consideration.

Plenty of people in the elite wave went by me, but I still maintained a good 19+ MPH pace.




It was a fairly bumpy ride in but I felt good as I dismounted and headed into T2:

Unlike some of the transitions during my bricks, the T2 actually went pretty well. I had my running shoes back on quickly and soon I was out on the 5K course. Like my bricks, the tightness, high heart rate and and a general feeling of exhaustion set in. I think this would have been the case even if the first leg had been a swim, but I also think that the second run was a lot harder.

The extra 1.1 miles of the second run consisted of a long drawn out hill. That was fine going down and my pace actually picked up below the 9:00 minute level. Not so true on the return. Indeed, by the time I turned in for the final 0.1 mile, I was pretty spent. No sprint to the finish for me:

I finished the entire race in 1:27:08 which is more or less on pace with my goal.

Generally speaking, I was fairly impressed with the job Without Limits did in putting this one on:

The bad:

Pre-Race Communication - My plans had originally been to pick up my packet at a triathlon shop in Boulder on Saturday. I was going to be up north anyway and it would have saved me the trouble of driving across town in rush hour traffic. At some point after the website went up, that shop was no longer a race sponsor and as a result, no longer a pick-up location. That sort of thing should have been communicated much sooner than it was.

Parking - The ability to park in the same lot that was being used for the transition area was advertised. It was said that the first 150 cars to arrive would enjoy this benefit. When we were sent to a lot further away, I figured there must have been a lot of people who showed up early and got those spaces. Much to my dismay, several late arriving participants and spectators were rewarded for their lateness by getting these spaces. It's important that, after you say what you will do, you do what you say. This was not a big deal, but I did get up very early this morning to ensure an early arrival.

The Good:

Transition - Lots of space and easy access without compromising security. I did see a few bikes get tipped over, but I think that was due to the carelessness of the participants, not the amount of space each of us had around our bikes.

Course - It was a challenging but very scenic run course. The view of the front range, with the sparkling lake in front of it, was remarkable. All the more so since this was on the return leg of the run and provided some extra motivation to finish strong. Additionally, the bike course was closed so I only had to keep an eye out for other riders. Cars were not a factor and that really is a plus.

Organization - Ignoring the fairly minor communication issue, the race--from packet pick-up to finish--was well organized. Issues such as informational announcements, course marshaling, and yes even porta-potties were handled well. Race day can be stressful enough so major kudos to the race directors for having their organizational house in good order.

Results - I would say less than twenty minutes after I finished, I was able to see my results on a multi sided post in the middle of the expo area. This was most impressive since they were obviously doing regular updates. Many races don't make optimal use of timing chips or they post results in a congested area where it's next to impossible to read them. Not so here. Another big shout out for that.

In summary, despite the disappointment of missing the swim--which was nobody's fault--I have a positive impression of this race. I'll be back next year and I hope for many years to come.

Nerves

As you can see on the countdown, there is just a little more than four days until the big event. Today I received the e-mail with all of the final instructions.

So far, the weather forecast looks favorable. Looks like this is really going to happen.

I probably would not be human if I was not a little bit nervous. And I am. I expect I may have felt this way in the days leading up to the Rock and Roll Marathon in 2006. However, since I didn't blog about that event, I don't have any clear recollection.

Today saw an nice easy 3 mile run. Tomorrow I rest and then Thursday I'm going to take a leisurely spin on my trainer for about 10 miles. Then it's lots of rest, healthy diet and as much sleep as I can get.

Not sure if I'll get another post in before hand so if not, the next one will be the race report. The wife has very thoughtfully agreed to go along and take pictures.

Until next time...

One More Swim

When the alarm went off this morning, it was safe to day that I was less than enthused about going swimming outdoors. This last week has seen some pretty cold weather including a few inches of snow at my place. The gray overcast also did not inspire getting out of my warm comfortable bed.

Nevertheless, I paid money to get to swim today so after hitting snooze a couple of times, I got myself going and was back out at Bowles Reservoir Number 1 around 7:30.

Unlike last week, no one seemed to be putting on their wetsuit outside. That's no surprise since according the the reading in my car the outside temp was a balmy 40 degrees. I got my suit on fairly easily (this is now the third time I've donned it) and walked from the locker room down to the same spot I entered the water last week.

When I began this blog, my hope was (and still is) that someone like me doing a triathlon for the first time can glean a little insight from what I've learned. Now is one of those times where I really think my experience can help.

If you are not familiar with open water swimming, as I was not until just a week ago, it's important to understand the shock factor, even in a full body wetsuit. While much better than bare skin, it's still going to be cold. You should spend a couple of minutes adapting to that cold before you start your swim. I learned that last week when I could not catch my breath.

Today, I started by sticking my face in the water and blowing bubbles, just like you do as little kid in your first swim lessons. Like the rest of your body, your face is going to be shocked by the cold water. It will produce the same breathless feeling. Getting it used to the much colder temp is essential. Once that was done I bobbed under water once just to fully immerse myself.

Once that was done, I was ready to go. Unlike last week, I was immediately in my normal routine of bilateral breathing on every third stroke. The cold still sapped my strength pretty good and I did take a few breaks, but at least I wasn't flapping like last week.

My rough estimate of my distance was about 1400 and at 32:16 that puts me at a little over 43 yards per minute which sounds right given my numerous stops. I am hoping a restful upcoming week and perhaps just a little bit more warmth will have me up to 45 ypm by next Sunday's race.

I'm going to do an easy 15 on the trainer tomorrow, a 3 mile run during the week and then an even shorter trainer ride on Thursday. That's it. Otherwise I'm going to rest my body. Past experience has taught me that rest is one of the key things I need to be ready for a race.

Steely skies over Bowles Reservoir Number One

iPhone Test

There is not going to be much to this post. Just looking to see how effective the iPhone is should I ever need it to post.

Cheers!

Out In The Open

My anticipation of today is probably only exceeded by my anticipation for the actual triathlon event.  Early this morning, my brother and I arrived at the Grant Ranch Recreation facility for our first open water swim of the season. Spring has not been balmy here on the front range and the water was well...cold.  According to the Facebook page for Mile High Multisport, it was around 55 degrees.

Stepping into the water was easy enough. It was cold, but the neoprene suit wrapped around my legs was keeping my comfortable. So off we went. Then I felt it. That kind of shocking, bucket of ice water dumped over you cold that takes your breath away. It was hard to swim normally. I tried putting my face in the water, but every time I did, I felt like I couldn't breath. For most of the way out, I rotated my face back and forth with each stroke, but rarely did I try the three-stroke bilateral breathing I had done in the pool.

About fifteen minutes after we started out, I waved at my bro (who was now 200 yards ahead of me) that I was turning back. Initially I sighted on a dock on the shore from which we had left. It was not until I got closer to it that I realized that it was not the spot from which we left. So I turned again and then saw the start point. Due to weather, the buoys they normally use out there were not available today. It was probably just as well, I got a good long swim in. This is a guess but probably fairly close:

Once out of the water, rinsed off and changed into some dry clothes, we hit the road for Longmont--Union Reservoir to be specific. This is the site of the Summer Open Sprint Triathlon and it was our opportunity to ride the bike course.

This was quite a good ride. The course was flat with only the gentlest of hills and rises. Unlike the big climbs I have to do around home, this one allowed me to open up the speed. I feel confident that I'll be able to ride it even faster when I go back in two weeks for the race.

It was, overall, a satisfying day. It did much to bolster my confidence in my ability to actually complete a Triathlon. I also have to say it was nice to have a warm, pleasant day for both activities.

Just to get a little more practice, I'm heading back to Bowles Reservoir next Saturday when the buoys will be set up again. It ought to be a good dress rehearsal for the race swim.

Pool Progress!

I've referred to my difficulties with swimming in past posts. Like so many others, I've found the swim to be one of the most challenging as well as frustrating aspects of the entire process. Even as recently as last Friday I had a less than stellar day in the pool.

When I rolled out of bed a little before 6:00 this morning, I was just grateful I had managed to wake up and get going. I had no expectation other than to just get some laps in and hopefully do better than my last early morning swim which was over a month and a half ago.

It started off pretty well and I felt calm and relaxed as I pulled my way through the water. By my second 100 yards, I realized I was actually feeling pretty good. By the time I had covered 400 yards, I knew I was having a really good day. When it was over, I had gone 1300 yards in 28:29 which works out to--wait for it--over 45 yards per minute.

There must be something to hitting the water early in the day rather than later in the afternoon like I had been. Clearly there is an energy level there that I did not realize could have such an effect. It makes me glad that events are scheduled for mornings.

The next time I swim will be in open water. I'm not worried about my first attempt at it, but I really do hope all goes well. At least if it doesn't, I'll be able to learn my lessons in practice rather than on race day.

Next post ought to be a summary of the swim as well as the course route bike ride in Longmont.

Till then....

Brick # 5

My final brick workout before the big day is complete. Unlike the previous four weeks, the weather just would not hold off so it was an inside event. 

As usual, the trainer was both easier and faster than an outside ride would have been, but I think it still had its benefits.

Fortunately, the treadmill is not much different than an outdoor run. It was also helpful in picking the pace I wanted and keeping it consistent.

About an hour and twenty minutes and couple pounds of sweat later, I was done. No question that the real thing will be harder, but I do think these last five weeks have done a great deal to prepare me both physically and mentally.

My last "field test" is an open water swim this coming Saturday followed by a ride of the bike course for the Summer Open Sprint. This will be my first time in the wetsuit and in open water. It will also be the first time I can do a ride on a primarily flat course. Might be nice if wind were not a factor either, but given recent weather I'm not holding my breath.

The big day is getting close. I'm a little nervous but still feeling pretty good about it.

Brick # 4

Brick 4 proved to be difficult. For starters, I've had the beginnings of a cold. Not a full-blown cold, but not I've definitely felt less than 100%. It kept me off the bike on Thursday and I've had a general lethargic "blah" kind of feeling for the last few days.

It was also colder than any previous Saturday in April which, unfortunately, is about par for the course when it comes to spring in Colorado. Nevertheless, I managed to drag myself out of bed and go through the usual rituals.

On the outbound portion of the ride, I actually felt pretty good. I did not have my Garmin displaying my MPH, but I felt like I was putting some good power into each rotation and cruising along at a steady speed. I turned around into a fairly strong wind (the wind has pretty much blown constantly all month) and that slowly wore me down. By the time I was back on the sulphur gulch trail for the last four miles, my energy was low and I did not want to push too hard since the run still lay ahead.

I rolled up to the driveway and trotted into the garage for my transition. It did not go very well. I struggled once again with my orthotic inserts. I'm now thinking I may have to go see my podiatrist, Dr. M, for another set that I'll use just for running. I can then more permanently insert them into my running shoes.

Once I was transitioned into running mode, I headed back out on the same four mile course as last week. Unfortunately, like week one, my Garmin got screwed up and suddenly said I had run--get this--over 26,000 miles. That mean rather than having a reliable gage,  I more or less had to guess when I reached four miles. Fortunately, I know my running routes quite well and I guessed right, finishing at just a smidge over four.

So it was not a great day, but I did go longer than any previous brick and I managed to get out when I was feeling less than fantastic. Next week is the last of my five bricks. I'm hoping for better weather, a reliable GPS and most of all, more energy.

On other notes, I'm still very pleased with my running and swimming. Both saw modern day PR's this week. On Tuesday, when I was still feeling well, I did five miles in 44:32 or 8:55 pace which is the first time I broke the 9:00 barrier for that distance this year. I was feeling it at the end, but I really felt good during the first part of the run.

Friday also saw more progress in the pool. I increased the workout time by 200 yards to 1500 and swam it in 34:01 which is a little better than 44 yards per minute which is as fast as I have ever swam.

When I got home from the pool, my new Orca S3 wetsuit had been delivered. I somewhat had to guess on the size but I got it right and after trying it on, I know it will work for my swim. I'm anticipating my first open water swim in about two weeks. I'm excited to see how it goes. I'm also a little nervous.

Another week is about to commence and the big day is now four weeks away. I'm hoping mother nature will cooperate so I can do more outdoor rides.

Brick 4 Results:

1) Bike : 15.09 miles, 55:27, 16.3 mph average
2) Transition: 2:41
3) Run: 4.03 miles, 38:45, 9:37 ppm average

Brick # 3

Three Saturdays in April and three bricks. Workouts are actually going pretty well.

Before discussing this morning's brick, I wanted to update my progress in the water. Beginning with this month I cut my pool work down to once a week. At the time, I had been making steady progress and felt like I needed to add more rest considering the intensity of the bricks.

Two weeks ago I swam at a pace of about 42.72 yards per minute which was slower than previous workouts by about a whole yard. Knowing that progress is never a straight line, I didn't let it bother me. Last week I resolved to work harder to improve my speed. And I did--by all of 0.16 yard per minute. I was also exhausted during the entire swim.

Last night, I decided not to worry about speed. Instead I just worked on being smooth. Prior to heading to the pool I spent a couple minutes watching the Mr. Smooth animation at the  Swim Smooth website. Once in the water I went easier on my first hundred yards and I only checked my watch when hitting the lap button every four laps. The result: I ended up going at about 43.87 yards per minute, faster than I have to date. It's just more proof (as if I needed any) that swimming is more about good technique!

Today was a lot like last week. At 4:00, my alarm went off and I trudged down to the kitchen to mix up the peanut butter and banana smoothie. It was very satisfying. Remembering last week, I also made a point of finishing a big glass of water and then it was back to bed.

Four hours later I rolled out again was on my way out the door within 15 minutes. It was another cool morning but I felt good and seemed to making good time. I even passed a guy who in all fairness was probably wrapping up a 30 mile ride while I was just doing 12.4, but it still did my ego some good.

Transition is still pretty hard for me. I managed to get my shoes out of the pedals before tipping over, but it was close. Then up the driveway and into the garage. I had a little trouble getting my ruining shoes on. I wear orthotics and they were slipping. I may need to come up with some kind of Velcro solution for that.

I left the transition on the run tracking pretty short strides, but I felt good. Sort of a "I'm really doing this" as I went out and commenced my four mile run.

The run pace was, as expected, much slower than it had been in the last two weeks. I was more interested in going further than faster today. I figure being a little over-trained for the event (which is now five weeks away) rather than trying to gain marginal amounts of speed.

All in all, I was still pleased with my results. Next week includes the same four mile run, but I'll be riding 15 in front of it.

Brick 3 Results:

1) Bike : 12.4 miles, 44:14, 16.8 mph average
2) Transition: 1:51
3) Run: 4 miles, 38:21, 9:26 ppm average

Brick # 2

The second Saturday in April brought my second brick. It was easier this week mostly because I had a better idea of what to expect.

Just like last week, the day began well before it began: I got up at 4:00 and blended up 2 cups of milk, two tablespoons of peanut butter and a frozen banana. Very tasty. I also made a point of having a big drink of water. I was back in bed by4:05 and asleep again by around 4:10.

Once up for good I was fairly ready to go. The bike was already upstairs and I had all of my things on my transition towel. That just left backing the wife's car out of the garage to give myself a good transition area.

The bike was not fast, but it went well. On the more uphill portion of the out and back course I stayed in aero position except to make sharp curves or maneuver around others out on the bike path. I got myself transitioned in a little under two minutes and then it was off on the run.

The run still felt hard, especially at the beginning, but I've never heard it described any other way. I did start out on a more or less down hill for the first half mile this week and that felt better.

The other piece of good news was that the FR305 performed as it was supposed to. No doubt leaving it in the driveway helped.

When it was all over, I had done the run portion in 28:26 or about 9:10 pace and I'm glad about that especially since I felt much slower.

The bike was slower and while part of that was to save some energy for the run, I'd still like to see it get a little faster. The presence of so many hills makes it difficult to get an even pace going. At some point in the next six weeks, I'd like to do a test ride on the SOST course which is nice and flat. At least I'll have an idea of what I can do on a more or less level playing field.

Another week much like this one awaits. Good weather has been holding on for Saturday mornings. Here's hoping that continues!

Brick 2 Results:

1) Bike : 12.7 miles, 47:41, 16.0 mph average
2) Transition: 1:49
3) Run: 3.1 miles, 28:26, 9:10 ppm average

Brick # 1

Since I decided to start the process of training, Saturday's have almost always been swim days. The wife goes to Zumba class as the rec center and I hit the pool for anywhere from 30 to 45 minutes. Yesterday was the first break in that routine.

I set my garage (a.k.a.: transition area) up with a saw horse along with my transition towel. I then mounted the bike for a 10 mile ride using a simple out and back ride along the Sulphur Gulch and Cherry Creek trails. It was an ideal morning to be training. There was a bit of wind, but nothing terrible and while warmer, it was still cool enough to be enjoyable.

As I may have alluded to before, I live at the top of the hill so any ride or run that starts at home invariably results in an uphill return and so it was yesterday. I pushed hard to finish my slightly more than 10 mile ride and ended up in front of my garage door huffing and puffing. My legs were pretty tight as I pushed the bike into the garage and hung it on the saw horse.

Right after dismounting the bike, I hit the lap button my Garmin 305. It had been set up for auto multisport mode and it went right into transition. After a hurried change into my running shoes, I hit the lap button again and the run began. I had not even gotten out of the driveway before the watch started beeping lap changes at me every second and before I knew it, I had gone 26 miles!! Well not really, but clearly there was something screwy with the GPS signal while I was somewhat inside. Fortunately the time was accurate but I was not entirely sure of my distance.

Much as expected, the start of the run was hard. My legs were sore, sure, but more than anything, I was breathing hard and my heart felt like it was beating out of my chest. I guess that's not a surprise because my HR monitor showed an average of about 156 bpm which is about 15 above my normal rate. Also, because of the issues with the distance on the watch, I had no really good idea of my pace. I felt slow.

I managed to struggle through the course and finish what I guessed was around 3 miles, possibly a little more. Later on I mapped my distance on Gmap Pedometer and found it to be just over 3.1. That gives me an estimated time for the run of 29:31 or 9:31 per mile which I think is pretty respectable.

Clearly I learned a few lessons from this first brick that will help me when I go out next time:

1) Get plenty of water before hand. I'm usually pretty good about drinking water during the day before a run and usually go out well-hydrated. I did get up early in the morning (around 4:00) to drink a smoothie, and I should have downed a big glass of water then. Given the warmer day we had yesterday, it's not surprise my HR was up due to dehydration.

2) Leave the Garmin outside during transition. I'm a little surprised I lost reception just standing in my open garage, but that seems to be what happened. Next time, I'm going to leave it in the driveway and snap it onto my wrist afterward.

3) Drink lots of water the night before. I don't do very many morning runs so I don't have a hydration routine for them. That needs to change.

4) Consider easing back the last part of the ride. It's great to have a good head of speed on but easing back the HR before transitioning probably makes some sense for the long run.

Overall, I'm pretty pleased with how this first brick went. That said, I'm also glad I have four more scheduled. They definitely push me in terms of effort and more importantly mentally prepare me for what's ahead:

Brick 1 Results:

1) Bike : 10.14 miles, 35:36, 17.1 mph average
2) Transition: 1:43
3) Run: 3.19 miles, 29:31, 9:31 ppm average

Goals Update

Late last year I posted about my goals for each event. Some were modest, others overly aggressive. As I get ready for the first of my brick workouts, now seemed like a good time to post my progress.

The Swim

Swimming started out as something of a source of frustration for me. Even though I had read a great deal about not being able to just power through as you would on a run or ride, I still approached it that way. What can I say? I come from a running background.

Eventually, I learned to make a few improvements to my form that in turn made my power more efficient. Specifically, I rotated my body more smoothly through each stroke and I made the pull stage of my stroke more complete. The result was an improvement that put me ahead of my goals: 
  

The Bike

It’s hard to make anything truly meaningful out of the bike. There are multiple reasons for this. First, I changed bikes back in February from my reliable but old and heavy Trek hybrid to the sleeker, lighter and much faster Cannondale. Second, there’s a great deal of disparity between my speed on the trails and my speed on the trainer…especially with the new bike.  Third, in order to keep things interesting, I’ve been doing a lot of different courses. I live in area that offers everything from steep hills to flat straight-aways.  As a result, you get a pretty odd looking chart:

I’ve found the most reliable indicator to be my most recent outdoor MPH average which is presently 15.9 which is below my goal of 16.7 but can also be chalked up to some pretty long hills on my last ride. My first event, the Summer Open Sprint Triathlon boasts a fairly flat bike circuit (three times around a four mile loop) so I hope to take advantage of that. If I can ride the 20K course in 40 minutes or less, I’ll be happy.

The Run

I may not be giving myself enough credit here. Given how slow I was running when I established these goals, a 9 minute per mile average seemed fairly ambitious. I’ve also considered that my pace may be slower after swimming and riding and I still think that’s valid. This Saturday’s brick ought to be my first indication of how fast I can run after the stress of a ride. In any case, I’m doing better than I thought I would:

 

While the trajectory looks pretty good (especially after doing 5 miles at just over 9 minute pace yesterday) I still think it’s going to level off. I’m not a fast-twitch guy and I think a sub 30 finish in the run leg of the first tri would be just fine with me.

April is always a pretty dicey month from a weather stand-point. Even though we’ve had a pretty dry spring, you never know when ambitious plans to get outside will be doused by a spring snow storm. Hopefully I’ll get to do most if not all of the bricks outdoors. While the trainer and treadmill are
adequate substitutes, I also look at the brick as transition practice. If the weather keeps me indoors, I may need to practice transitions in addition to the actual workout.

This Saturday is looking pretty good. I plan to be out in the morning well before we reach the mid 70’s high that’s in the forecast. I’m pretty excited about the workout. I’ve done a lot of prep work, but this feels like my first real foray into multisport. If I find the time and am not too tired, I’ll do a post talking about it.

Aero Position

Back in January, I commented about the early in-the-week forecast being rosier than what I actually experienced. Fortunately that cuts both ways. Early this week, I expected to be on the trainer today since the forecast said it would be damp today. While my lawn could use the moisture, it really was a nice day to ride.

One of the challenges I've faced on my rides is using the aero bars for any meaningful length of time. Part of that is my fault. It's obviously much easier to ride in the traditional position. Part of it is not wanting to try and steer and control using the bars when I'm riding through a crowded space at 20 mph. And part of it is the difficulty of obstacles on the bike path. I generally stay off the street because too many drivers would sooner run you over and kill you than move a few feet over to give you some space.

One of the nice things about the route I've been riding is that it is relatively free of pedestrians, dogs, sharp curves and other factors that require more steering. That allowed several (mostly) uninterrupted miles in the aero position. No doubt I have more to do but it was the most I've used them outside.

Most of my training is going otherwise well. That said, I've definitely felt more challenged in the last week. While I'm getting stronger and faster, I'm also feeling more tired. Hopefully I'll be rested up this week.  This coming Saturday marks the first of my bricks. Between now and then I'll post an update to my goals.

Southwestern Heat

Hello from warm Phoenix. It feels more like mid July than mid March but it's not totally unpleasant either. Given my long day of travel (capped off by a few beers this evening) I've decided to postpone tomorrow's run until Friday. I've been tired on my last few workoutys so two days in a row off actually makes sense.

One thing is certain--the run will be in the morning. Afternoon highs are going to be in the upper 80's and that's just too hot for me right now!

Back at It

Another week and more training.

Yesterday was kind of crappy out so I went back to the trainer. No question it's an easier ride, but I tried to make it harder by spending about half the time in aero position. Still managed to do 20 miles in just over 45 minutes. Yeah....it's still a lot easier than riding outside.

This morning I hit the pool. It's been going a lot better as of late. I felt pretty good today (or as good as I could feel at 6:30) and it showed in the results. I swam at an average rate of over 43 yards per minute which is my fastest yet. It's good to see some progress in the water.

Wednesdays are my two a days so after work it was a four mile run. After having run so well on Sunday, I felt obliged to pick up the pace. It was a little hard but I manged to finish in just over 36 minutes so again, it's the fastest pace I've turned in since I started this whole thing.

There's no question that there is still a lot to do and just over two months to do it. Nevertheless, I'm feeling pretty good about where I am. Another run, swim and bike still lay ahead for the week.

After a getting in a couple more early next week, I'm off to Phoenix for work. Just a run planned for there, but I am looking forward to running at low altitude again.

Race Report - Pueblo Spring Runoff

It's been quite a long time since I've done a 10K. Specifically it was the 2009 BolderBoulder and it was a fairly weak effort. I think my finish was something like one hour, five minutes. I was just happy to finish it.

So although I've done a  couple of six mile training runs in the last couple of months, I was a little nervous about doing a race this morning. It didn't help that I had been struggling on my last couple of runs.

It was--for me anyway--a good morning for a run. The temperature at the start was in the upper 30's/lower 40's with now wind and a thin overcast. It was also a pretty flat course. When it was all over, I ran one of my best 10K times in the post-35 (years old) era. I finished the day at 57:40 which works out to a 9:15 pace. My brother ran a much faster and considerably more impressive 42 minutes. It was obvious when he passed me on the return trip that he was in the lead pack.

As for the race itself, well, there was good and bad:

The bad:

Starting Line - This is a multi-race event with a 2 mile walk, a 5k, 10k and 10 mile plus to shorter races for kids. Which race was which depended on both the color of your bib and a colored sticker (like a mailing label stuck to the front of it). This was confusing. What's more, there was no marshal in the starting area to make sure no one started in the wrong group. I actually ran with the 5k wave for about a minute before realizing that it was not my start time yet.

Traffic Flow - The two mile walkers went with the rest of the group and the turned around one mile out. That's right, they turned around and walked against the rest of the traffic. It would have made much more sense to have them start after the runners. Then everyone faster would have already run past their turn around point.

Finish Area: The race finishes into Dutch Clark Stadium with a 3/4 lap clockwise turn on the track. That's actually a nice way to finish a race...similar to the BolderBoulder. No problem there. However, once you finish, all of the post-race provisions were back up at the top of the stadium (it sits in kind of a pit so you walk back up to street level) to get water, food, etc. It's a steep walk and there is only one narrow gate to access the steps. Additionally, there were no regular announcements about the location and time of the kids races.

Results: As of 8:45, the results still have not been posted. I have no doubt that it takes a while to get them done, but the 5k was posted on paper at the event. If you're going to have a race, you need to get the results posted on the same day. Even a rudimentary text file on a webpage would work.

The Good

Course: This was a nice flat, fast course with no bothers from traffic. While a good portion took place on a bike path that runs along the Arkansas River, that did not occur until a couple of miles in--after the field had spread out a bit. Runners coming back on the path were lead by a bicycle and its rider did a good job of clearing the path.

Shirt: When I ran it five years ago, the Spring Runoff sported one of the ugliest running shirts I've seen. Not this year. It's a good looking long sleeve black technical shirt. A distinct improvement.

Finish: The shoot was clearly marked and as I ran toward it, an announcer called my name and town. It's a small thing, but a nice touch all the same.

Overall, I did enjoy the race. I particularly liked that I did so well. I'd say that there's a pretty good chance I'll be back next year. That said, I do hope the race directors will get their logisticall issues sorted out.