IMWC Part 2: The Swim

“When you get into the water and you are just treading, make sure you take a moment to turn around and take it all in.” – Pat Wheeler

            Just as my goal in collegiate swimming was to qualify for nationals, my goal in triathlon was to qualify for Kona.  Because each of these events was their respective apexes of competition I knew I wasn’t going to be the champion and as a result they were both treated as a bonus event.  The hard work, the sacrifices, and the pressure was all for the qualifier, because if my conference championship and Ironman Lake Placid didn’t go well then there wouldn’t be a nationals or a Kona.  Thankfully for me, both events went well and I was able to get on the blocks and in the water with the best competition there was.  Whether the race was a bonus or not it still requires preparation and planning.  The plan for Kona was similar to my two previous ironman races with some modifications to meet the changes in terrain, conditions, etc. 

The Swim:

The approach for the swim was to once again get on the very front line, in the best position possible and fight from the get go.  At about 6:45 I made my way into the water with Jim, Andy, and Elena.  The four of us stuck together until we were all standing on dig me beach with less than 15 minutes to go.  We exchanged one last encouraging moment and went to our various start locations.  To my surprise there weren’t many people already lined up and I was able to get to the front line about 15-20 yards from the pier.  For the next 10-15 minutes I focused on holding my position and not getting bullied out of it.  I was sure to follow the advice and on more than one occasion, did a slow motion 360 and took in every bit of excitement that the atmosphere provided.  I would say its very similar to Placid in that you are in the water for the start, however this time the dock isn’t obstructing your view and there are twice as many people.  Add to that the mystique and aura of the location.  Every great Ironman Hawaii has started here.  Just 30 minutes ago the likes of Craig Alexander, Chris McCormack, Faris Al Sultan, Andy Potts and many many other great champions were treading water in this exact spot.

“As the competitors congregate behind the start line, time seems to stand still.  It can feel like the loneliest place in the world before the start, but you begin to remember your family and friends, all of the people who have pitched in to help you get to that point, all of the people who are going to be watching.  And then the cannon goes off and suddenly frees you from all the nervousness and apprehension.  It’s time to put thoughts and plans into action.  It’s a nice feeling to finally be underway … until you get kicked in the head for the first time.”  -- Craig Alexander (As the Crow Flies)

The main difference on this day was that there was no cannon.  Instead it was Mike Relly saying “GO” over and over again.  Once again without skipping a beat, an otherwise calm surface transformed into a washing machine like furry of arms thrashing and legs kicking.  In LP and FL I was able to be one of the first age groupers to the first buoy.   This all changes when the level of competition grows exponentially.  Instead of having clear water after a 50 meter sprint, I was closely surrounded on all sides for the first third of a mile.  To make matters even more interesting, in addition to the school of humans, there were fish jumping out of the water!  I am just glad it was the fish that hit me in the head and not my fellow age groupers.  All I could think of was the NBC coverage of this race when Al Michael’s commented on the swim start by describing it as a school above, and a school below.  As both schools headed away from the pier there were volunteers and race officials lined up along the right side keeping everyone on line.  With the swells being what they were it became difficult to sight the buoys at times so having the volunteers in kayaks and on surfboards was very helpful. 

In an attempt to keep the gas on, I tried to be as aware as possible of the swimmers around me and notice who was roughly my same ability or slightly faster than me so I could swim in their draft line.  This worked fairly well for the first 1.2 miles except for 2 occasions when I wasn’t able to keep up despite 20-25 stroke surges to prevent getting dropped.  The turnaround for the swim is marked with buoys, however there is still a boat full of spectators just to the inside of the buoy which adds to the excitement.  This is a good feeling because most Ironman swims are 2 loops and you get to see and hear the people cheering half way through.  After making the turn for home (still over a mile to go) I found myself at the front of a fairly large pack.  It wasn’t ideal as I would have rather been getting a ride than giving one, but at the same time it made me keep my speed up to avoid getting swallowed up by the group.

With the currents/waves moving they way they were, the swim back to the pier seemed to go much faster than the way out.  Before long I was approaching the pier and looking to take the most direct line to the stairs.  My other objective was distancing myself enough so I wouldn't get stuck getting out of the water or in transition.  I achieved my goal, made sure I rinsed the salt off with the hanging hoses, and ran over to the changing tent.  There were still a decent amount of chairs available and just as quickly as I sat down, I was off to grab my bike.  I guess I had assumed there would be a volunteer somewhere with sunscreen but apparently (as I will find out in T2) you have to ask for sunscreen.  That said, off I went on my bike without having applied sunscreen with the exception of SPF 50 at 4:00am.

Next up, the bike...

The Race of a Lifetime - Part 1

          As I have mentioned in previous blogs, racing in Kona was a lifetime dream and goal and one that I am thrilled to have achieved this past weekend.  There were many variables that added to the greatness of this race, a few of which included the presence of my family on the sidelines as well as the friends and teammates I had on course with me.  Jim is somebody that I credit with teaching me many of the skills pertinent to successful triathlon training and racing since I joined the Cyclonauts back in 2005.  Since then he has been a tremendous role model and training partner on a very frequent basis.  Andy has been a consistent competitor over that last few years and unfortunately due to our differing home bases, somebody that I haven't had the pleasure of training with as much as I would have liked.  Andy pushes me in any race we are in together because I know that any lead I may have on him leading into the run will likely be short lived as he is a very strong and very fast runner.  Racing with Elena was excellent because she is always such a positive person.  She was easy to spot during the race thanks to her pink and black kit, helmet, bike, etc.  Even though she expressed her nervousness more than anyone else before the canon blasted, she was also one of the most exuberant when it was all over.
          I arrived on the big island the Monday before race day (Saturday).  I had flown down with Jake and his girlfriend Laura which made the trip easier.  We opted for an 11 hour flight from JFK to Oahu, then a 45 minute flight from Oahu to Kona.  The good news is there is less chance of a missed connection when your first flight ends in Hawaii, the downside is 11 hours is a very long time on a plane.  Hawaiin Air was exceptional as each seat had its own tv, and the flight included 2 meals (that you didn't have to pay for).  The service was great and the travel went very smoothly.  We stayed at the Wyndham Kona Hawaiin Village leading up to race day.  When Jim and Kelly arrived on Wednesday they joined us for a few nights before my family arrived the night before race day.
          From a tourist perspective the first week pretty mellow since the focus was on getting in the workouts, staying hydrated, and resting whenever possible.  Because I am not a perennial qualifier, I took this focus with a grain of salt.  I was going to be treating Kona as a bonus race which meant I wasn't going to be as strict in the days leading up to the race.  Tuesday I went for a swim at the Kona Community Aquatic Center.  I am very much a pool person, so it was wonderful to be able to swim outside while still having the structure of the time clock and black line on the bottom.  This pool is on Kuakini Highway and is free leading up to race day.  Wednesday I met up with Andy for our ride and run at Z1/Z2 intensity.  We got an early start to the morning in order to limit our exposure to the heat and sun which meant rolling at 6:15, just as there was enough light.  We rode out on the Queen K to meet his brother Matt who would be riding down from Waikaloa.  While the intensity was pretty much where it needed to be, Andy and I were sure to take in the sights around us.  We agreed that it was a pinch me sort of moment.  Nothing but desolate black lava rock all around.  The mountains to the right, the pacific to the left, and rolling pavement for miles.

          After about 2 or so hours we hopped off the bikes for our transition run.  We decided to avoid the crowds of downtown Kona and headed south on Ali'i Drive towards the first out and back on the run.  Andy was setting the pace, and since he is a stronger runner than I, we were moving along pretty well and starting to feel the heat.  Just to give you an idea, the sun gets hot so early in the day that I was starting to sweat just standing still, even on mornings that I wasn't working out.  Sunscreen and a hat/visor are an absolute must.  Another cool thing about this run was the fact that there were aid stations out in a few different places in the days leading up to the race.  On the bike there was a GU stop, and on the run there was a powerbar, cytomax, and muscle milk aid station.  Once the run was finished, we wrapped up our morning with a swim at dig me beach.  Dig Me Beach is the small beach on the south side of the Kona Pier and the starting point for the Ironman swim.  Andy and I swam out to the second buoy and came back as the swim was just to keep loose and get an idea of what the water would be like on race day.  I should inform everyone that this water is beyond clear.  I am not one to open my eyes when my head is down (yes even with goggles) for fear of seeing something I won't like beneath me.  Every time I swam in Kona my eyes were never closed!  It was like swimming in an aquarium.  There were neon fish everywhere!  The water is also much saltier than the Atlantic which means use plenty of body glide and try not to swallow too much of it.  Workouts were done upon setting foot back on Dig Me and it was off to enjoy the rest of the day (relax).
          Jim and Kelly arrived Wednesday night which meant Jim would build his bike and we could do a quick spin on Thursday, but not before a rather unusal run....the Kona Underpants Run!!  Jim had designed some custom Cyclonaut Speedos so that he, Kelly, Matt, Elena, and I could all match.  As a result we got some serious coverage on slowtwitch and triathlete.com!  We also were luck enough to snag a pic with the Wattie Ink ladies.


       










After the run, we all went for a swim at Dig Me Beach.  This time, instead of swimming out to the buoys, we ended up swimming out to the Kini Kini, a boat that offers coffee during the week leading up to race day.  The captain was nice enough to take a photo for us.  This is truly a unique experience and one that you have to do if in Kona during race week...along with the underpants run.

            Once we were through with the swim it was time to get off the feet.  I headed back to the condo and the rest of the day was pretty quiet with the exception of Kara's arrival Thursday night.  Knowing she had a long day of travel I made tentative plans with Jim, Kelly, Jake, and Laura to meet them at Boston Basil's for some pasta on the way home from the airport.  Upon picking up Kara, she confirmed my suspicion of being exhausted was still agreed to get a quick bit with everyone before hitting the hay.  Boston Basil's was pretty good food, but apparently they change their menu during race week.
          Friday arrived and with it came a huge breakfast at Denny's followed by lots of eating, drinking, and resting.  I was even able to spend some time in the NormaTec boots thanks to Gilad making a special trip to the condo for me.  Gilad is the CEO of NormaTec and we had crossed paths the Wednesday evening while awaiting Crowie's arrival at the Newton booth.  He approached me asking if I was Andy's brother (since I was wearing my new Salmon Health and retirement mesh back hat) and we continued talking about the boots as well as Crowie for the next few minutes.  Friday evening brought the arrival of my parents and brothers Tim and Brian.  I stayed up long enough to say hello then it was off to bed (still by 9:00 pm).  Next up was the big day itself...

IMLP Race Report

2012 Ironman Lake Placid Race Report:

My first ironman I did was in Lake Placid in 2008.  I had just finished grad school and was preparing to take the national licensure exam for physical therapy.  I was dating Kara and living at her parents house in Westfield while working nights at Uno's in Springfield.  I was an iron virgin and weighed in around 205 pounds.  The goal then was to finish the race and have fun.  I managed to meet both of those goals by finishing the 140.6 mile course in 10:39 with a smile on my face despite having been in the rain all day long.

Two years later I completed my second ironman and the first one that I truly raced and prepared for.  The goal was to qualify for Kona.  I missed that goal by 9 minutes however I left panama city beach with a new IM PR of 9:34 including a 3:19 marathon.  I was more than happy with the race as a whole however I still hadn't achieved the main purpose of grabbing a slot to the world championships.

Thursday July 19, 2012 we arrived in Lake Placid just before 5:00pm.  Enough time to check in and head over to Mirror Lake for one lap of the swim course with Ryan, Jimmy and a few others.  Mirror Lake is one of the beautiful lakes I have ever swam in and the amazing feeling you get while swimming there is only made better by the fact that you are in the center of downtown all the while.

Friday brought a short swim, bike, and run as well as the arrival of my little brother Jake and his girlfriend Laura.  If your haven't read my previous IM race reports, Jake is my biggest supporter around.  He is up when I am up and has as detailed a plan for the day as I do.  This year he would be dressed in orange shoes, orange socks, orange shorts, yellow shirt, and a neon yellow buff on his head in order to make it easy to spot him throughout the race.  Even though he got in late he would be joining us for the big breakfast on Saturday morning at 7:00am

This year we had breakfast at the Crowne Plaza on top of the hill in town.  It had a great view and an awesome all you can eat option.  This allowed me to get a huge jump start on the day's carbo loading.  After breakfast the remainder of the day was spent eating, resting, and going over the ever important race plan.

With race morning came an exceptional feeling of preparedness and confidence with an always present side of genuine nerves.  The weather looked great for the day as I went over my plan again and again.   It is amazing how much of a difference it makes to be ready to race with plenty of time to spare.  A small group of Nauts had congregated at the playground near the run to transition.  We all exchanged our thoughts on the day and then made our way to the water's edge.

My plan this year was to get to the very front of the start line, as close as possible to the dock.  This would allow me to have the most direct line to the yellow cord that follows the shortest distance around the swim course.  While this sounds great, however i wasn't sure how aggressive it would get.  I held my own from the time the pros started until the canon went of for the rest of us.  With the blast of the canon came a fury of arms around me.  I used the same approach I had inFlorida two years ago,get to the first buoy ASAP and get clear of the masses.  I was able to do this successfully and get a clear line as planned.  A few guys took off ahead of me and I wasn't able to hold their pace.  Soon after, 2 other guys came up along side me, one of which completed the pass and this time I was able to stay with him.  The rest of the swim consisted of me putting in surges to stay with the one guy while battling ate other guy for the best line.  The result was a 52 minute swim split that allowed me to catch all the female pros and put me on the heels of the pro men (both groups had the 10 minute head start).

I tore out of the water after utilizing the wetsuit strippers on the beach, waved and smiled to my family and continued the longer run to T1.  I got through T1 smoothly thanks to the awesome volunteers. As I headed for my bike I heard some bonus encouragement over the loudspeaker fromTater which gave me an extra boost.

As I started the immediate down hills through town I kept repeating my plan to myself and trying to bring my heart rate down.  This became a lot tougher as I started the climb and I realized I wasn't even close to my prescribed HR of 148.  Instead it was in the high 150s and low 160s.  I kept trying to take it easy on the climbs while getting ahead on my nutrition.  Overall I was feeling good on the bike and not getting passed nearly as much as I thought would...for the time being anyway.

On the first out and back I was able to see Jim and Paul were not far behind me.  Through the rest of the first lap I continued to ride steadily while keeping and eye on the gap I had over Jim and Paul.  They were both riding well and Jim was making up time on me while Paul's gap remained pretty consistent.   As the second lap went on my legs began to feel a little more fatigued.  Jim caught me on the first out and back of the second lap.  I managed to pass him back before he passed me once and for all shortly before the climb up to Wilmington.

The final stretch back to town is about 10 miles of gradual uphill and was especially windy this year.  The head wind slowed me to a crawl and for the first time that day a tiny bit of doubt began to creep in.  Thankfully I was far enough along that it couldn't really have an impact.  I began to think about my run and what Jim had said to me when he passed me on the bike, "you better run a fast marathon" - or something to that effect.  My plan was to run a smart but fast marathon.  Based on how my legs were feeling on the bike I was definitely concerned that they wouldn't feel as good as I had hoped when the run started.  

I popped through T2, quick stop at the trough and hit the ground running...literally.  The tricky thing about Lake Placid run course is that the first 3-4 miles are down hill and VERY fast.  The key to a good run split on this course is to hold back on the first 6 miles, run smart on the second 6 miles, maintain a strong pace on the second way out of town, and bring it home with everything you got.  All the while, not putting in too many surges or spikes in heart rate.  The pace in the back of my head was 7:25 to start the run.  I noticed my pace was closer to 6:40 however, my HR was only slightly (2-3 beats) above what I averaged on the bike.  Knowing that I could afford up to a 10+ beat window, I held this effort and allowed it to dictate my pace.  I noticed I was going through the field steadily, however instead of worrying about exploding later, I was gaining confidence based on how my HR was responding.  

As anyone Naut that has raced LP can attest to, I got a huge lift from the club members at the Econolodge followed shortly there after by some helpful wisdom from Pat -- "Perform, ice, water, sponges."  As I reached river road my momentum slowed but only slightly.  I kept a quick turnover, focused on my arm swing, and nailing nutrition through the aid stations.  After the turn around at the end of River Rd, I had almost closed the gap completely to Jim (remember he dropped me like 2nd period french on the climb up to Wilmington).  As always, we exchanged a few positive words and each kept to our respective plan.  Knowing Jim and having raced with/against him many times, I knew he would elevate his pace and hang with me as long as posssible (as I would do on the bike).  When I was approaching the end of River Rd I caught and passed a fellow age grouper named Matt Bach.  Matt was an iron virgin with serious talent.  I had raced him at Rev 3 Quassy half, Prov 70.3 and a CT sprint in 2011, and we had spoken about this race.  I knew he was a force on the run so I had to be smart.  Matt ended up lifting his pace as well and we ran together for the next few miles up to the second turn around along Mirror Lake Drive.  As we made our way on to the second lap we exchanged a few words about our placement and how we were both aiming for Kona.  I thought we were running in second and third so we agreed to work together and catch #1.

We again hit the down hills leaving town and I felt as though I was putting some time into him.  I tend to work the down hills as my heavier frame (thats what all the chubby kids say) allows me to pick up speed without working the effort level.  I refused to look over my shoulder but rather kept on pushing as though he was right next to me.  Again my spirits were raised through Cyclonaut Central, and again I received wisdom shortly there after..."head up, lean forward, perform, water, ice, sponges!"  By the time I hit the River Rd turn around I was able to see the gap I put into Matt and it was over a minute.  Not taking anything for granted, my drive continued as I thought I was in first in age group and man did that get my adrenaline pumping!  

One last time through C-Naut central and onward to the final out and back.  I saw George  Herrick on the aid station and his encouragement lifted me even further.  One last turn around, saw I still had a gap, but pushed harder for security.  I had a feeling there were only 2 spots in my age group and I didn't want to take the chance and get passed in the last mile.  Down the hill, through the S turn and into the oval.  I finally looked over my shoulder 3 times in a row to make sure nobody was going to pass me.  This was my moment.  All the hours in the basement throughout the winter, late evenings biking and running through the spring and summer and most importantly all of the sacrifices that were made on my behalf by others...all of these things came down to this one moment and I was going to enjoy it.  I slowed to a walk just before the finish line and raised my arms as I crossed the finish.  You would have thought I had just won Ironman Hawaii, not qualified for it.  I found out later I came in second place by 6 minutes, and held off 3rd place by 90 seconds.  Kona was mine.  What started as a proposition on a beach on the 4th of July the year prior, was now becoming real.  My lifetime goal and dream was coming true and I couldn't believe it.

This goal, this dream, would never have happened if not for the push, encouragement, sacrifice, and belief in me by others.  Kara has been the most amazing wife I could have asked for.  I realize everyone feels this way and says this when looking back on their Ironman preparations, but it has never been more true.  The many evenings of eating dinner by herself, doing all the chores around the house both during the week and on weekends, while I was out training, but most importantly the sacrifice to put off starting our family so that I could pursue MY dreams and MY goals.  She is the most selfless person I have ever met and I can't wait to return the favor between now and March 20th and for a long time beyond that after we have welcomed our new addition to the family.  

To this club, the best on the planet; for your words of support and experience as well as your company on many training rides, runs, and swims.  Special thanks to Jim, Ryan, Brian, and Mik for the frequent company on the trainer, the roads, and in the water.  Tremendous thank you to Pat for keeping me focused and reminding me what it takes to get to the level required to reach the big island as well as the additional tips and wisdom since qualifying.  Obviously I can't forget my family, for making the trip to LP and their unrelenting support.  I can't wait to do it all over again in Hawaii with surrounded by family once again!!

Syracuse 70.3 Race Report

This was my first time racing Syracuse 70.3.  I had registered for it in the fall of 2011 knowing that it would be 4 weeks out from IMLP and as such would be a suitable tune up for the big day.  I, along with 6-8 other Nauts, made the trip up the day before the race in order to check in to both the race and hotel on time.  The majority (if not all of us) would be using this as prep for Placid so we all had very similar goals and objectives which we discussed briefly after dinner while having some laughs in the hotel lobby thanks to a couple of new apps...

From what I had read from my friend Matt  and teammate Paul Mik prior to making the trip, the race course was a calm swim (but blinding at times), uphill bike initially followed but a fast back half, and a hilly run.  This was the 3rd year they would be having this race, and with it came the 3rd different run course.  The run course was really the only wild card, however I knew it would be hilly and that was enough for me to plan properly.

This race would mark the first time I raced according to power on the bike.  My goal was to ride around 265 watts and loosely base my run on heart rate but hopefully be around 6:15-6:30s.  I wasn't going to be fully rested for this race so this was of course taken into account as well.  My wave was scheduled to be close to the last wave which meant I would be swimming through a few crowds, however it also meant there would be plenty of cyclists ahead of me to help propel me through bike leg (using the legal time/drafting limits of course) and hopefully set me up for a run with others ahead of me to keep me driving forward.

The gun went off and I hammered to the first buoy as if it was the start of a 100yd freestyle.  I was towards the front with only 1 guy ahead of me.  I tried to hold his line however he was just too fast for me so I tried to settle into a good rhythm and navigate the masses.  As I made the two turns at the far end of the swim course I really hit a good turnover and was grabbing a solid amount of water without wasting too much energy.  I got to shore and headed to T1 in hopes of exiting T1 in less than 30 minutes.  I saw the clock as I lifted my bike off the rack and it read 27:xx...off to a good start.

As I got my feet into my already clipped in bike shoes I kept repeating the race plan in my head.  Smooth and steady on the uphills and keep pushing on the downs and flats.  The first 2 miles of the bike are flat/downhill which helps with getting situated and settled before climbing.  Once the hills arrived however, they didn't give up much.  I hit the 20 mile mark and took a look at my computer.  I was averaging 19.9 mph (not bad considering the climbing), HR was in the 160s (a little high but perceived exertion validated it), and power at 205 watts....WHAT?!?!?  This was low.  I was hoping to be in the 230s at a minimum however by keeping HR and PRE in check meant the power suffered.  Knowing the back half of the course was net downhill I decided at that moment to really push it and see what kind of power I could maintain leading into the run.

Here is how the 2 halves of the bike compared:
    First 28 miles: time 1:21.03, speed 20.7, HR 164, power 209, cadence 93
   Second 28:   time 1:06.53, speed 24.7, HR 166, power 229, cadence 93
Bike Data:

Obviously the change in profile helped, however I was still very happy to still increase the power without upping the HR too much.  Cadence was matched perfectly and as a result I had fairly fresh legs for the run.

I didn't get a chance to see the race clock between the bike and run however I knew I had biked right around 2.5 hours so I was still very content with the race so far.  As I said earlier, the run was going to be hilly, however it was an out and back which meant whatever hill I went up I would get to come back down and vice versa.  This is good news for me because I feel I am able to capitalize on the downhills without doing much damage in the process.

I went through the first mile in 5:53 with an average HR of 176.  This was a little hot, but not by much as I was only 11 beats over my average bike HR.  I decided to run based on PRE and HR instead of pace for the first loop so I could see just how challenging the course is and modify my plan for the second lap.  These hills were no joke!  The uphill pace slowed into the 6:30-6:40s while the downhill pace dropped to sub 6:00 at times.  I completed the first loop and was ready for the second half push.  I wasn't sure where I stood in my age group besides the fact that I was moving up and nobody had passed me through 8 miles.  This of course changed at the base of the monster hill on lap two (between miles 8 and 9).  A guy came alongside me for a short (and I mean short) time and asked if I was on my first or second lap.  I told him second and he said he was also.  I added that I wasn't sure if there was anyone else ahead of us and he replied with, "let's go find out...come on!"  He proceeded to take off at some stupid fast pace up the hill and I tried not to slow down too much.  It turns out that he ran a 1:17 and was the fastest amateur overall that day.

I finished the run as hard as possible as I was still trying to hunt down Jimmy.  He had started a few waves ahead of me and I hoped to catch him before the finish line.  I caught him with just over a mile to go.  He was having an awesome race so I was excited to see him at the finish line.  As I approached the finishing chute I was hoping the race clock would say 5:15 as it would still be on the pros time and that would mean a 4:30 for me (secret goal I had heading into the race).  When I first saw the clock I couldn't believe it...5:02!!  This meant I would be closer to a 4:15 and a potential PR for the distance.  I ended up crossing in 4:17.58 which was good for 2nd amateur on the day as well as 2nd in AG (it was a fast day for the M25-29 division, I was just happy to be on the low end of it) and 15th OA and only got chick'd by the women's OA champion (which was clearly stated by the announcer as I finished).

Run Data

My results were good enough to qualify me for the Half Ironman World Championships in Las Vegas this coming September, however given my goal of getting to Kona I opted to pass and put all eggs in the Kona basket at LP...more to come on that soon.

Overall a great day that was just shy of a PR.  I felt confident going into my final 4 weeks of LP prep which was good because I knew it would arrive in no time!

Westfield Wave Race Recap

The last few months have been beyond busy and I still can't believe how quickly they have gone by. One minute I am venturing to ride outside and the next minute Syracuse is here which means Lake Placid is only 4 weeks away!!

 I have been putting in as much time as I can with training while still balancing the responsibilities of home ownership and a career which has more than its fair share of action over the last 8 weeks. It isn't always easy, however when things are put into perspective and I am reminded of sacrifices made on my behalf, it gets my butt out of bed and into the pool or onto my bike. This is the first season in which I have waited until June to race. I typically complete the Sheriff Sprint Tri in April just to get the cobwebs off. This year, with Lake Placid being the big focus and really the only thing that matters, I only raced when it was appropriate and the first round came at the Cyclonauts very own Wave Triathlon.

 The Westfield Wave is a .3 swim, 13 bike, and 3 mile run that our club puts on to benefit the Westfield YMCA Swim Team. This was my first year racing it and my first time testing out my new Lazer Tardiz aero helmet. Keeping with tradition, I dubbed this race my speedo race for the year and raced in my custom thatrunnerchick.com speedo in order to promote my friend Courtney's blog (check it out) I was really looking forward to this race because it was so short and you get to put the pedal to the metal the entire time. 

When the gun went off I sprinted towards the front of the pack only to find someone to my left that was just ahead of me. Instead of letting my ego get the best of me I decided to be smart and tucked in right behind him to draft off of him. It worked for 2/3s of the swim until I swallowed some water and he opened a small gap. By the time we hit T1 I was able to catch up to him and we exited T1 at nearly the same time. The cool thing about this race is there was a motorcycle escort for the lead biker and I was determined to take full advantage of that. I got my feet in my pedals and and proceeded to step on it! The bike course has a few little rollers for the first half of the loop (which you do twice) and has a pretty nice downhill and flat back stretch to end the loop. I pushed up the hills and pushed harder on the downs and flats. My goal was to try and break 30 minutes for the 13 mile bike. After lap 1 I was just under 16 minutes. Because it is a two loop course and the second lap is more congested the motorcycle pulled off after lap one. I continued to go all out really seeing why kind of top end speed and power I still had after training solely for the long/steady/aerobic race that is Ironman. At the end of the second lap I pulled into T2 with a time just over 30 minutes and a pretty solid lead heading into the run. 

As I left T2 I was greeted by my teammate Jill who was the run leader escort on her mountain bike. Because of recent computer issues I was running this leg without a watch and totally on feel. The 3 mile run is an out and back which allows you to see whos behind you and how far back they are at the turn around. The run is essentially 1.5 miles up a couple of rollers and 1.5 miles back down. As I made my way back I saw that I had a pretty solid lead on Scott Green (local guy that was in second) and Jill shouted the lead was about .8 miles. Right after Scott came Jimmy and Ochoa both moving along very well. As I made the turn into the park I was able to see the race clock from about 300 feet away and was hoping it would say 58 or 59 minutes. Much to my surprise (and liking) it said 55 minutes! I pushed hard all the way through the finish and then shut it down.

 It felt awesome to push as hard as possible and race the run portion purely on feel. In the end I got the overall win with Jimmy getting 3rd and Ochoa getting 4th. My next opportunity to race would be Syracuse in 2 weeks which means Placid is only 6 weeks away. Syracuse Race Report coming soon...

  Bike Data

Back to Life, Back to Reality...

After a few visits with Erik (my PT), I am feeling better and better with my running. I haven't had pain and have been able to run up to 45 minutes at once. As expected, there was a little bit of lost fitness, but with how quickly it arrived at the start of my training I am confident it will return in a fairly short time.

At this point I am right in the heart of my training. It is week 17 of 30 and the volume and intensity are both picking up. This time of year is generally my favorite as the weather starts to warm up and race season is upon us. Everyone is itching to race and road races no longer satisfy that desire. This is without a doubt the most successful and dedicated winter I have ever had. My fitness is well ahead of schedule, my weight is right where it needs to be for the time being and I already have a ton of miles in my legs. Given my current state, all I want to do is RACE!!

Ironman Lake Placid and Syracuse 70.3 are the only races I am currently registered for. LP is obviously the focus and Cuse is just a tune up for Placid as it is 4 weeks prior to the big day. Me being me, I have been looking all over the northeast for races that fit my training prior to Cuse. All I want to do is showcase my fitness and kick some ass. With my mind going a million miles per hour and legs jonesing for a race I temporarily lost track of what the big goal is....Kona. Lucky for me, I have a great friend with a wealth of experience in this area and he did for me what a true friend would do and gave me a hard dose of reality:

"Don't worry about it (race next weekend). Remember Kona is the goal. Having fun is no longer part of training."
Me: so don't race quabbin or the sprint tri? Just stick with planned volume?
"Yup. Its not fun I know but you have to put your eggs in the training basket... I know its boring but in terms of giving you the best possible chance those 5 hour rides are key."

Its true, Ironman (and even half irons) aren't short races. I know I can get pumped for a sprint and have a great day and a ton of fun in the process. That said, it will be a great feeling when I get off my bike at Placid in under 5.5 hours and can still run a great marathon. Punching that ticket to the big island is all that matters, even if it means I don't get to race the Speedo Challenge this year. Some people give you ego boosts and all the confidence in the world, then some people tell you what you need to hear, when you need to hear it.

That said, you will see me at the Speedo Challenge. I may not be in one of my new custom speedos and I may not be on the start list, but you can count on me watching the fireworks happen as it is anyones race, and just being there will continue to stoke the fire that will really explode on July 22.

Paul


ps, I have successfully linked Soul II Soul and triathlon...youre welcome

Improving Fitness, fast races, and scary injuries

My fitness feels good great. With work and training being the two large commitments, it is much easier to get the workouts done without worrying about wedding plans or moving. As a result my weight is right where I want it to be, my paces are ahead of schedule, and the results are supporting it all.

In the last 2 months I have completed two road races; Hyannis Half Marathon and the Holyoke St Patrick's Day Road Race (10K). Both races resulted in significantly faster PRs and the expected amount of pain given the times. I couldn't be happier with where I am was 1 week ago.

On Sunday April 1st I had a long run of 101 minutes planned with the last half hour or so at Z2. It was awesome that it happen to coincide with the Westfield Half Marathon. My plan was to do my long run during the race and stay within my appropriate zones. This way I could run with many people, and still get all the time in that I needed. When the gun went off I went out like I would on any Sunday run as opposed to the fast push that is present when I am actually racing. The first few miles are net uphill and as a result my pace was a little on the slower side. As the run went on my pace began to fall. I settled in around 6:45s and just kept an eye on my watch so I knew when to kick it up into zone 2. I was running with Mike C just before the zone 2 kick which was nice because talking helps distract you for a few minutes. I think Mike appreciated it too as he was toughing out the last 2 miles after coming off some rest post Panama 70.3.

As the finish line go closer I turned around and began running the course in reverse. I had another 12-15 minutes and figured it would be best to double back to cheer on the teammates. When all was said and done, I had run just over 15 miles at 6:39 pace with an average HR at the top of zone 1! And to think I was still almost 4 months out from race day! I packed my things up and headed over to New England Bike to pick up Gus which had a newly installed power meter!

The next morning I woke up with a bit of pain in my sacral region (think northern butt crack). I wasn't sure what it was, but shrugged it off as tightness and headed to the pool. I felt great the rest of the day, but unfortunately woke up with the same sensation on Tuesday morning. Again, it improved as the day went on and so I went out for my bike and run as planned. The bike felt great, but unfortunately the run did not. I hopped off my bike and took off running with the first mile in Z2. I was hauling a$$ when the pain worsened at about the half mile mark. I backed off immediately and began jumping to conclusions just as fast. I decided it would be best to hold off on the running until I get some answers but keep with the biking and swimming since they didn't cause pain.

Fast forward to today, almost 10 days later, and I finally have my PT eval. For a week I have been expecting a stress fracture and trying to get my head into a good place on how to handle the news once my PT confirms it. I went to a local PT that had been recommended by two different friends of mine that are also ortho PTs. I would have loved to see Mike Roberts at Central Mass PT and Wellness unfortunately the secret is out and its no shock that Mike is booked a week out. Instead I went to see Erik at Attain and am happy I did.

I didn't tell Erik that I am a PT because I didn't want to impact his eval at all. I am not saying that I would have, however I know that I am the worst person to try and diagnose and treat myself, so I figured the further out of it I stood, the better. I was right. He was very thorough in his eval and arrived at a combination of things that ultimately contributed to an alignment issue. I now have my homework to do and will be following up with him on Thursday. The best part is that Erik is 99% it is NOT a stress fracture!! (this is why I don't diagnose myself, my clinical judgement is obviously clouded when it pertains to me).

I am back to a happy place where I am still able to swim and bike, and will be able to return to running much sooner than later. Even though it has only been a week, it feels like an eternity! It would have likely felt like much longer had I not had such great friends and club mates checking in with me on a daily basis.

The best part is that there is a chance I will be ready to race at the Sherriff Sprint at the end of month! This is going to be the showdowns of all showdowns as at least 3 past champions will be racing as well numerous contenders.

On a side note, I am currently awaiting two new speedos. One is my best creation to date, and the second one is a bit of a publicity stunt. Either way keep your eyes peeled (or covered) because they will be surfacing in the next couple of weeks.

In the mean time, its back to the foam roller...


Hyannis Half Marathon
Holyoke St Pats 10K
Westfield Half (long run):