Harvest Moon Race Report

A little behind on posting--the race was Saturday, September 12.

After weeks upon weeks of beautiful summer weather, the cold and wet arrived about 12 hours before the race. I awoke to temps in the mid ‘40s with a projected high of 58 degrees. This race has a long history of wild (mostly cold) weather but I was still a bit bummed about raceday being the one cold day surrounded by perfect days. Nothing to do about it—everyone had the same disadvantage.

Woke up early and went through the usual race morning ritual. Big bowl of oatmeal for breakfast and then out the door in the dark for the hour drive. As has been the case all season, I had no nerves about the day—just confidence and eager anticipation. Met Whitney at the park & ride and we loaded her up in the truck and made the drive, arriving about 45 minutes before the start. I quickly set up transition, picked up my chip, got bodymarked, made a successful stop at the porta potty, and headed to the beach. It wasn’t as cold as a few years ago, but it was definitely uncomfortable. I had set up my transition area with some cold-weather bike gear and decided to decide on the fly as to whether to pull it on or just ride in my trisuit.

The start was about 15 minutes late—luckily, I didn’t get into the water until the first wave went off (or I would have been freezing). I was in the 5^th wave, 20 minutes after the first. I went through a little extra warmup in the water so I’d be ready to go from the gun if that’s what was required. I surveyed my wave at the line and didn’t see anyone I knew I could draft off. I took a position toward the inside and waited for the start.

Once we were off, I immediately started looking for feet. My plan was to get behind someone and save energy—even if it meant giving up a little time. It was quickly clear who was the fastest swimmer and I raced successfully to get onto his feet but the dude was a disastrous navigator. After a few minutes, he was headed hopelessly off course and moving faster than I felt I could comfortably maintain so I gave up the ride and realigned myself for the buoy. At this point, I’d been pulled out pretty far ahead of the field and there was only one other guy out there, swimming about even off to my left. I made a move for his feet as he made a move for mine—I lost (by ending up ahead of him) and I ended up pulling him out to the turnaround. He tapped my feet several times but I maintained my pace, hoping he’d go around and let me draft. Just after the turnaround, he came past me and I hopped on but he was really moving and I wasn’t willing to put in the energy to go with him. I could see him all the way back—and checking the results, he was Gordo Byrn (former pro). He put just under 30 seconds on me and I had to work alone on the way back, but I think it was a good call. (Gordo finished 5^th overall in the race and won the age group—it’s not like I ever had a shot at beating him.) I completely lost sight of the first guy but it turns out he wasn’t in my age group—I have no idea whether or not I beat him out of the water. Dude was a fast swimmer who needs a serious lesson in navigation—last I saw of him before the turnaround, he was a solid 40 meters off course. The swim was a bit short—my time was 24:38 (17^th best split of the day).

As I came into T1, I looked at how other racers were dressed for the cool weather. It was all over the board, but it seemed like most weren’t pulling on cold weather gear. Good enough for me. I hopped on the bike and hoped for the best. It was cold right away, but not debilitatingly so. I was having a hard time feeling my legs so I just started out at a pace that seemed right but when I was able to get a glimpse of my powermeter, I saw really big numbers. I quickly realized that I hadn’t zeroed out the torque and once I found a spot to coast for a few seconds, I made the reset and immediately saw numbers I could live with. This course is hilly, windy, and back-end loaded. For the most part, the wind is at your back or crossing for the first 40 miles. From there back in, it’s right in your face and the rollers are pretty big. I knew to be patient for the first 40—my goal was to ride even watts on the day. I felt like I did what I set out to do and had a great ride in 2:33:30 (21.9mph – 25^th best split of the day). With some help from coach Mike analyzing my data after the race, I now realize that I didn’t go out quite as easy as I should have, resulting in a small but important dropoff in power at the end—I was fatigued. It was close, but not quite what I needed to do and I probably gave up a little time off my run as a result.

I was quickly in and out of T2 and started the run at a strong but comfortable pace. The major theme of the run: poop. I skipped the porta-potty out of transition even though I needed to pee a little but the feeling went away after a mile or two and it felt like I was at the turnaround in no time. I was near the front of the race despite the +20 min wave start and had been watching calves the whole day—I was definitely in the top 5 AG at the turnaround. By mile 8, I started feeling like I needed to use the bathroom again but pushed on since I was still running strong. At mile 9, I could feel myself slowing down a little as my intestines began doing their thing. I was still running okay but I should have stopped for a quick #2 (but didn’t). From there, it became hard to find an available porta-potty on the course and the feeling was coming and going—I decided to stick it out. At mile 11, I didn’t want to lose my shot at going sub-5 in the bathroom so I asked a volunteer what time it was (I knew I had started at 800a). 1130a. This was very good news: 2.1 miles to go in 30 minutes to go sub-5 hours. But my tummy was definitely slowing me down and no bathroom was in sight. The next one I came to was at mile 12. Mile 12! I had to stop—no choice—my pace had slowed significantly. Got the job done (the one-piece tri suit is a bit of a bummer for on-course bathrooming) and ran a relief-filled last mile to a strong finish in 4:54:58. (47^th overall and 7^th in my AG). My 1:54:05 run was a bit disappointing (107^th overall) but if you take out the bathroom stop, it’s not too far off my best HIM run.

So even with the short swim, I’m calling it a legit sub-5 hour effort. A PR by 9 minutes at this distance and a 13 minute improvement over my previous best on this course back in 2005. (Well, the course is slightly modified now, but close enough for comparison.) Clearly a great day for me—super-exciting to nail it! And, I know that I left time out there by riding too hard and mismanaging my potty stop. I’ll have big goals at this distance next season for sure.

The day wasn’t over though. Race number two, a super-sprint in Boulder, was set to go off at 330p that afternoon. Look for the next post soon.

Ride like a young, fast man

In early 2005, I did a ton of research then bit the bullet and bought a custom tri bike. I was concerned with getting onto a bike that was both perfect for me at the time and something I could grow with. I decided on a Serotta and spent hours getting fit and selecting components. I wanted something great, but not too flashy. I wasn't that fast back then and didn't want to look the poser as all the fast dudes passed me. I couldn't have been happier than I was with my steel (yup!) and carbon CXII CS. Here's a pic just before the maiden voyage--I think this was February or March of 2005.

Over the years, I've tinkered with a few things: new seatpost and saddle, new training and race wheels, a new aerobar setup. But I've left the bones of the bike intact as my riding skills and flexibility have improved. Chris at Pro Peloton designed the bike to grow with me as a rider. Little by little, I've adjusted the front end downward to achieve a better and better aero position. Here's what the bike looks like now (the latest adjustment was made today)--this is about as low as the front end will go on this bike (with a HED Vantage 8 aerobar and a down 17 degree stem). It's a little tough to see in the first pic, but notice the difference between the pictures in the drop from the saddle to the arm rests on the bars--I haven't changed my seat height.

So this is about the limit of what this bike can do for me in terms of aero. I look at it and think, "This is a young, fast man's setup. I can't ride this." We'll see. I've been making baby steps, getting stronger and more flexible over the years. It's been a long road but I'm finally at the full potential of the bike.

So many folks set up their bikes the way they see in the glossy advertisements for the rider they wish they were. Someday, I'll likely join the masses of folks who own sexy new monocoque, carbon fiber, faired frame, shielded rear wheel, hidden brake, slammed front end aerobikes but this bike is the real deal and I've never felt behind in the equipment arms race. I'm passing a lot of those sexy new bikes on race day, by the way.

I've always felt that being comfortable is way more important than being slammed down aero anyhow. And that's my secret weapon--now I have both. And believe me, I've earned it though thousands of miles of training my position and technique on the bike.

All that's left is to ride like a young, fast man.

5430 Long Course Race Report

Yesterday was my first of two half-Ironman distance races of the season. There were some good reasons to be optimistic about how I might perform: good training all spring and early summer, good race results so far, low pressure/low expectations. But there were also reasons to think it wouldn't be my day: horrible taper that included two days of driving home from SoCal last week, limited long runs for the past two months, and the fact that I've never had a great result at this race. It was my 10th HIM and a "B/C" race this year so not much to be nervous about--I know what to expect and nothing was at stake.

The kids' tri was Saturday morning--all three raced. It was super fun and everyone had a great time. Nathan had a bit of a rough start with tears and clinging but once they said "go" he was all smiles all morning. Later, Kami and I volunteered at packet pickup all afternoon--yet another reason I wasn't expecting much out of my race.

I actually slept pretty well Saturday night--a rarity for me on a prerace evening. The alarm woke me up at 400a and I ate my bowl of oatmeal and then loaded up the truck. Arrived at 530a and made fast work of the check-in ritual. Saw some friends in transition, set up quickly, and walked to the "secret" porta-potties with Coach Mike and another buddy. I guess they aren't so secret afterall--all the TP was gone. Two factors determined my course of action: 1. I must, er, let's say "drop a deuce" before any race, and 2. I have pretty limited pride. So a quick poop followed by a wipe with a torn-off piece of a paperboard beer 12-pack and then it was time to pull on the wetsuit and warm up.

Did my usual routine in the water (which isn't much at this distance) and watched the wave in front of us start. We got a good draw on the wave start this time around: 4th of 10 waves (so +15 minutes). It's usually really hot on the run so the early start makes a big difference. Toed the line and was still chatting as Barry counted us down. There was no sprint at the start of this one. I settled into a comfortable pace and waited for someone to break out of the pack. Three different groups quickly formed--I was leading the middle one. Neither of the other two seemed to be in any hurry and I was as a sustainable pace and hoped I was pulling out my boys (Mike, Manuel, Dan) so I focused on good navigation and soon I was at the front. I took a good line (the sun was behind the clouds--clear goggles!!) and it seemed like we reached the first buoy quickly. I took a peek behind me and there was only one guy with me. We were already picking our way through the back of the wave in front of us and my pace was good--I didn't bother trying to ditch him or dropping back to make him work. The whole way back I just focused on swimming smart, taking good lines, and minimizing my kick. Each time I peeked back, he was there and didn't seem interested in making a move. It was one of the easiest swims I've ever had in a race--I was pretty surprised to be first out. After the two of us, it was nearly a minute back to the third guy out. I guess my swim is in form this year.

I was very efficient in and out of T1. Manuel was coming in as I was going out. Smoothly onto the bike and made a point of riding the right level of effort and not letting the adrenaline take over. I was toward the front of the race so I expected to be passed a bunch early and that's what I got. Dan and Manuel came by me before mile 10; Manuel reminded me to stay patient. I was looking to ride pretty even--perhaps slighly negative on the two-loop course. The wind was a crossing tail so the three big rollers weren't too bad. Fast descent down St. Vrain and then that crossing tail became a crossing head on 75th. The short spur on Monarch gave me a chance to see where everyone was. Manuel was exiting the spur as I came in (so he was about 3 minutes up) and Dan was about 2 minutes ahead. I'm guessing I was around 7th or so at this point and saw no reason to change my plan. The headwind on the Diagonal wasn't as demoralizing as it usually is and I was around the first (28 mile) lap in 1:17 and change--a little slower than I had hoped but definitely within range. I got passed a few more times on the second lap but the race was mostly settled in at this point. At the spur this time around, Manuel was long gone--on his way to finishing 4th in the AG just 2 weeks after IM Lake Placid! Dan seemed to be coming back to me but not by much--maybe 30 seconds. We're both shooting to crack 5 hours for the first time--I like to beat him, but I wanted to see us both sub-5. I spent a little time hoping I'd catch him before we got off the bikes and a little time hoping he was still riding strong--the latter turned out to be true. During the second lap, I passed a couple of guys back (why do people go out so hard?) and figure I was into T2 in no worse than 10th place. Second lap split was about a minute faster than the first so I'm calling it a good ride. 2:33 and change for a 21.8 mph average--not at the top of the age group, but a PR split for me and was definitely the right effort level.

Made a quick change and started running out of T2. Whitney was volunteering in transition and when she cheered me on by calling my name, I started heading that direction. Only she was standing at the back of transition--away from the run out. She yelled at me to go the other way and my tiny brain aimed my body at the correct exit. I've done this race several times but once I hit the exit, I wanted to go right (like the Boulder Peak run). Many helpful volunteers pointed and shouted at me and pretty soon, I was on course and making progress. I usually visualize my transition at the end of the previous leg--did it for T1 but not T2. Dumb, but didn't really cost me anything.

Legs felt great right away. High-fived Teegan and the kids as I went past and settled into my run. I had changed up my bike fit last week and hadn't had a chance to ride it. A risky move but since this wasn't an "A" race and Chris (ProPeloton) always gets it right, I decided to take the chance. It was perfect--felt like I had fresh legs. Began excuting Coach Mike's 5-5-5 plan (easy first 5 miles, step it up for the next 5, then hit it hard for the last 5k). It was all I could do not to run harder at the beginning--I felt good--but I held back. I haven't raced with a watch all season (just the PowerTap on the bike) so I couldn't definitively determine my pace. But it felt right and I was actually passing folks while running what felt like an easy pace. Dan was still about 2 minutes ahead of me at the spur around mile 3 and we slapped hands as we passed and I told him "it's on!"

How about a little name-dropping? Julie Dibbens (women's XTerra world champ) came by me a few seconds later and then Coach Mike (not a name drop) a little after that. Dave Scott, spectating at this race, shouted out that I looked good just after Chrissie Wellington (2x defending IM world champ) came blazing past a couple of minutes behind Dibbens and was off my horizon in no time.

I wished Mike a good run and he was soon gone. Just before the mile 5 marker, I picked up my pace and knew it would be my day. Legs kept turning over great and I was sure it would come down to how much I could manage the pain mentally. I had been passed several times by guys in my age group but was still in the top 20 for sure. I was surprised at how quickly the first lap passed. As I came around, I peeked at the finish clock: 4:17 and change. My wave start was +15 minutes so my race time was 4:02+ with 6.55 miles to go. Completely do-able. At the second lap spur, Mike was long gone and Dan had about the same lead on me but he was looking really strong. I felt good but was starting to muscle through a bit. I figured I'd have plenty to get back sub-5 but I wasn't so confident about my ability to catch Dan at this point. I didn't wait for mile 10 to pick it up--started the push for home at mile 9. Focused on my form and it seemed good but I caught myself correcting a few things on the fly every time I focused on something else. It started to hurt but was manageable. At mile 11, more kind words from "The Man" and I was pushing hard but running pretty strong and still feeling like I'd make it in sub-5. At mile 11.5, the wheels came off.

Funny (not funny ha-ha) how it happens so quickly at this distance. Suddenly, I was shuffling, my legs hurt and wouldn't turn over, it felt hot, etc. With only 1.5 miles to go, I began thinking about whether I had done enough to lose a few minutes at the end and still make it in time. Probably not--I didn't have much cushion. I was getting passed by folks I had passed a mile or two ago. Nothing to do but gut it out. Couldn't even put up a kick at the finish and was pretty disappointed when I turned the corner and the clock was already past 5:18 (5:03 for me) and counting up. I don't think I lost the full 4 minutes in the last 1.5 miles--I must have dropped off the pace a little earlier without realizing it--but I lost most of it there.

So my 5:04:03 finish was a PR by 4 minutes (and by a lot more at this particular race) and put me in the top quarter of the AG (31st) and 187th OA. Congrats to Dan who came in at 4:58 (!!!) and Mike (4:52). I guess not much to be disappointed about but I have mixed feelings about the result. I'm mostly happy with it--my previous PR of 5:08 came in 2005 so I feel like I've shaken off the idea that it was a fluke. My run is my weakest leg and with the time off for the illness and travel, my limited long runs in the past 8 weeks, the ridiculous taper, etc., it's no surprise that I'd run a 1:58 but it's still disappointing. On the plus side, the swim was easy and the bike was very solid. All I need to do at Harvest Moon in September is put out the same splits but have the ability to descend the run and then finish strong. I should be able to ride a little faster on that course if the wind isn't up (though it always is...). So I need to be able to run in the low 1:50's in 5 weeks. Totally do-able. I'll take an easy week this week and then work a run-focus for two weeks and then taper for 2 weeks. Harvest Moon is definitely an "A" race and I'm confident I'll crack 5 hours.

Boulder Peak

This morning was the Boulder Peak--one of the premier Olympic distance races in the country, and right here in my backyard! When I set up my schedule, this was not an important race for me this season. Add in the illness and I was just "training through" to the second half of the season--two half Ironman distance races in August and September. So I've been working out with relatively high volume in the past week and a half. I only took yesterday off (to spend most of the day at WaterWorld with the family)--not much of a taper. All that said, it always feels good to make a nice showing at the Peak and even if I'm not physically tip-top, I was mentally prepared to give it a go.

We had a relatively late wave so I was able to watch where the fast swimmers were lining up. It looked that the far right was the way to go and I was relaxed and ready as I toed the line. Off we went and it was clear early that I picked the wrong group. I swam hard to catch onto the middle group where the leaders were. It didn't take too long and quickly, I was in third position behind the two leaders who were, inexplicably, swimming shoulder to shoulder (so I had a nice smooth ride). We were swimming straight into the sun and it was nearly impossible to see the buoys. I decided just to follow along since I had no idea where the turn buoy was anyhow. Suddenly, I saw a guy go by pretty quickly on our left. One of the guys in front of me tried to follow but didn't get on. I stayed on my "ride" around the first turn--finally, we were out of the sun. We made the second turn together and were about halfway back when he started to tire a bit. I started tapping his feet to see if that might inspire him to go faster. It didn't. After a short time, he flipped on his back and started staring me down. Fine, time for me to do a little work. I went around him and figured he'd hop on, but I guess he was tired (from doing most of the work) and once I noticed a little gap, I poured it on. I only put about 10 seconds into him by the time we hit the beach but I think I had made my point (and wasted a bunch of energy...oh well). ;-) Second best swim in the age group and 42nd best swim of the day overall.

I had a little trouble wiggling out of my wetsuit in T1 but didn't lose much time. The first 8 miles of the bike are uphill, including the dreaded steep section of Olde Stage (600 foot elevation gain over 2/3 of a mile). I settled on a comfortable but strong pace up to the big hill and then just aimed to survive the climb. Steadily up and over--it has a long, gradual top once you pass the steep section--that's where I really pushed (shhh, that's my secret strategy). I was at the top of the second and final climb in just under 30 minutes--always my goal. Then through the speed zone portion of the decent (35mph speed limit) where I rested my legs and kept my speed at 34.5mph. Then it was time to push again, but this time downhill. Strong ride through Lefthand Canyon and then I pressed hard on 36 out to Nelson. Another long descent, this time with some headwind, and I pushed this section too but not too hard--the next section (on 63rd and then the Diagonal) is what generally separates the top riders from the rest and I hoped to make a mark here. I settled into a hard but sustainable effort and only got passed once the whole way back to the reservoir. At every race, I have a secondary goal on the bike to catch and pass someone riding a disc-wheel. Caught two today. I haven't checked the math, but I'm guessing I was still in the top 5 or 6 in the AG at this point--averaged 21.8mph (1:11:47). 14th best ride in the AG and 101st best ride overall.

After a decent T2, I got out on the run at what felt like a good pace. I've been racing without a watch all season--trying to focus on how I'm feeling rather than on data. I made it a little over a half-mile when I felt Coach Mike pat me on the ass as he came by. It was disappointing to be passed by him so early but he's a better runner than I am and there was no use trying to go with him. Then, over the next few miles to the turnaround, it was a parade of dudes in my AG going past me. And no one came by me slowly, all of these guys were really moving. It was never a choice to try to go with them--they were all too much. Just as I made the turnaround, I saw my friend Dan a few seconds behind me. We've had a friendly rivalry and I wanted to stay out in front of him but he's a slightly better runner than I am and with 5k to go, it seemed a stretch that I'd succeed. I poured it on and waited for him to come even. My plan was to run a negative split and I wanted to push the "third quarter" as much as I could, then come in on whatever was left (likely fumes). Well, Dan never got to me (and I never looked back to check because it wouldn't have mattered--I was maxed out). I ran scared all the way home. Though I wasn't wearing a watch, I'm sure I ran a negative split but the total run was a disappointing 47:03 (7:36 pace). Looks like the 27th "best" run in the AG and 211th best on the day. Still respectable, but I can run a 5k at Stroke & Stride in under 21 mins--I shouldn't be going 47 min for a 10k, even at the end of a race. Gotta continue to work on my run--this is not progress.

So, put it all together and I was 13th (of 150) in my AG in 2:26:24 (everyone thought the swim was long--given my time, I'd say that's pretty likely). Coach Mike was 12th and Dan was 14th. Overall, not too bad--81st overall (73rd male)--1,800 registered, not sure how many finishers. I can't complain given the illness, current training schedule, no taper, and all the time in the sun yesterday. Now onto finishing the build for 5430 Long Course in a few weeks with my eye on my end of season "A" race: Harvest Moon. If I can bring my run around, this is the year to crack 5 hours at a 70.3.

Am I half the athlete I was 3 weeks ago?

Finally feeling better. Not too challenging track workout last night. Main set was 6x800 at 10k pace. Can't say I felt great, but I moved my HR up near LT and it didn't kill me. This evening, I went for a 2 hour spin to Hygiene and back. It felt like 4 hours. By the end I was fidgety and losing power; legs were definitely heavy. Oh boy. Tomorrow night, I'll give Stroke & Stride a try. Can't say I'll be "racing" but I'm going to go hard just to see what's left of me.

My health is pretty much back at this point. I'd say I'm about 95%+. An occasional productive cough here and there but sleep patterns seem to be back to normal and, while I don't feel particularly peppy, I think I'm pretty much back to good health.

I can't figure out how I picked this thing up--maybe more than one bug. Very weird that no one in my family got sick. Even weirder that neither Bill nor Patrick got sick--they spent 8 hours locked in my truck with me the day before this hit and another 7 hours locked in the same truck a week ago Sunday--one of my worst coughing days. I'm surrounded by cast iron immune systems, apparently.

So I'm making good use of my Skins tonight--feels like old times. I know I'll get through the Peak on the 12th, but I'm a bit concerned about the August and September long course races that are paid for and on the schedule. The next week or so will be key in determining whether I'll be calling Harvest Moon (Sept) an "A" race or not. Maybe my next "A" is in 2010...?

Another lost week

Codeine was good for sleep Monday night. Vomit immediately upon awakening Tuesday wasn't so awesome. So I discontinued the cough syrup.

The week just slipped by me. Wednesday and Thursday were a coughing, sleeping, body-aching blur. Saw another doctor on Friday morning. New drugs. Feeling a little better by Friday evening. Today I woke up just before 900a after almost 11 hours of sleep, made and ate breakfast, and cleaned the kitchen. That little episode left me a bit tired so I headed back upstairs. Watched an old episode of Arrested Development on Hulu and the next thing I knew, I was waking up again...at 145p. If this is what feeling better is all about, it's gonna be another long week.

My head is feeling okay but I'm tired all the time, have a funny tummy from all the drugs, and have dropped 5 pounds in the last 10 days. Since I didn't have much body fat to begin with, I'm thinking it's probably partly fluids and partly muscle atrophy. Only two workouts in the last 2.5 weeks: the Alcatraz race and the Taos bike ride. I don't even know where to start when I finally feel like getting back out there.

Maybe an easy hour ride tomorrow just to see what I'm dealing with--will just have to see how the morning goes. So who knows what this thing is--could be bronchitis, swine flu, some other crazy virus, walking pneumonia, or a whole host of other things the doctor mentioned that I can't remember at this point. Anyhow, trust me, you don't want it.

The 3 Greatest Inventions of All Time: Sliced Bread, Elastic-band Underpants, Codeine

Last night was rough. Not just a little. I couldn't even lean back, let alone lie down, without going into painful fits of coughing. Have you ever tried to sleep while sitting up and leaning forward? After about 5 hours if trying, I finally must have just passed out shortly after 3:00am. I managed a few hours of sleep and when I woke up, I was still exhausted. Teegan had already made me an appointment with my doctor so I headed straight over.

He prescribed some good stuff and, with the help of some industrial-strength cough syrup, I managed a solid 4-hour nap this afternoon--I was actually able to lie down. I'm feeling better this afternoon, though I'm a bit hung-over from the drugs. The coughing is now somewhat under control although it does appear that I'm frightening the children.

Looking forward to better days.