White Lake Half Iron

For the first time ever, I kicked off my season with a half iron. It took place in White Lake, North Carolina and had a reputation for being flat and fast. Pat had convinced me to join him for this race as he was preparing for Ironman Coeur d'Alene at the end of June. Seeing how I wanted to test myself at multiple half irons this year i figured if I was willing do to 4, I may as well do 5. It would also give me 2 opportunities to prep for Providence 70.3, my focus race for the first half of the season.

We ended up flying instead of driving because Pat was able to find a pair of cheap flights on Jet Blue. We arrived in NC on the Thursday prior, picked up our rental car and headed to White Lake. For those of you that have never been to White Lake, it can be summed up by saying time forgot all about it. Things tend to be a little outdated, however its still a nice town with nice people. After we checked in at Melwood Court we got our bikes built and headed out for a quick spin and run. Everything appeared to be in place and ready for race day.

Friday was spent in the hotel eating, napping, drinking, and repeating. We went to the race expo briefly, took a look at the elite wave list, researched the competition and finalized race plans. During our research we realized that this race was no joke. Not only did it have its past winners in the line up, but it included 2 of the top 4 male 35-39 year olds, and the 5th ranked 25-29 year old male. After we had had enough of our research we went to a local place for an early dinner and were in bed by 8:00.

Race morning arrived with dry skies and bit of fog over the lake. This caused a 45 minute delay due to poor visibility. Pat and I were concerned that we may not make our flight if things continued. We eventually went off at 7:40 with a visible swim course and no rain.

Swim:
My plan for the swim was the same as any other race, get out in front. Just as in Florida, I won the race to the first buoy, however was passed by the eventual race winner (wire to wire win) by the 300 meter mark. At 600 meters I had a humbling experience as the top female swimmer came past me. I stayed on her heels until about the 1k mark at which point she dropped me. I remained in no mans land (this would become the theme of the day) until the end of the swim (which felt long). I completed the swim in 28:09 and was in third place. Made quick work of transition and was out on the bike.

Bike: My plan for the bike was to push my limits. Last year I raced both half irons with a target heart rate for the bike at 163. The plan on this day was to push closer to 170 (5 beats below my target HR for the run portion last year). As I hopped on my bike and rolled away from transition I saw Pat enter T1. If you remember, I previously stated that if I wanted a shot at beating Pat I needed to have at least a 5 minute lead off the bike. Having a 1 minute lead heading into the bike is not very promising if I hope to get off the bike before him. I tried settling into a rhythm however my HR wouldn't drop. I was riding in the low 170s and people were still coming by me. Pat passed me around mile 5 or 6 and told me he was having issues getting his HR to drop as well. I managed to keep Pat in my sights until about mile 25, at which time he disappeared ahead of me. With the exception of the out and back around mile 40, I figured I woulnd't see Pat until the turn around on the run. The bike continued to be a challenge until about mile 35-40 when the wind finally changed from a head wind to a tail wind. I had a tough time staying in the aero bars for the full 56 miles due to low back discomfort. Eventually T2 was in sight and I was ready for the run...or so I thought. By the end of the bike I was in 9th place overall. My bike split was 2:27 with an average HR of 173.

Run:
I ripped through T2 and headed out for the run course with a plan. Rather than racing at an avg HR of 175 like last year, I was going to see if I could hold pace at 180bpm. I feel as though I know my body well and I would pay close attention to any hints it would give me. I was able to hold sub 7:00 minute miles for the first miles, however by that time the pace had already slowed from 6:08 at the first mile to 7:08 at mile 6. In that time I had passed 2 people and moved into 7th place on the road. The pace kept creeping up mile by mile. The toughest part was the heat and humidity and lack of nutrition provided. On the bike they had only water, and on the run they had heed, water, hammer gels, and oranges. I have relied so heavily on powerbar nutrition (because it works so well for me) that I didn't want to chance stomach issues as long as I was still running. Around mile 7-8 my pace would occasionally dip below 7:00/mile which was very encouraging. I kept telling myself to keep moving forward, try not to walk. Even though my pace was slowing I still hadn't been passed by anyone! I guess everyone else was struggling with these conditions as well. My goal prior to the race start was to break 4:30 for the day. With 5K to go, my time was about 4:10ish. I would have to run a sub 20 min 5K to hit my goal. Even though I have done this before I wasn't sure it was in the cards on this particular day. I had 2 choices; 1)go for it, risk blowing up, but at least have a chance at breaking 4:30, 2)maintain current pace, try not to blow up, and finish with a respectable time. I went with the latter. Shortly after the 5K I saw someone else up ahead, it was Pat. I yelled ahead to him that I was coming and as I ran up along side him he explained he too was having a rough day. The heat, humidity, and lack of nutrition had left him with a serious stitch in his side. We both realized that this day had kicked us both pretty hard and we would try and finish the last 3 miles together. Anyone that knows me knows I like an exciting sprint finish. Not today. With less than a mile to go I started cramping up pretty bad, including some numbness in my right leg. There would be no sprint today. Instead, I'd finish alongside Pat ending a brutally hot and humid day with my head high and a new respect for early season half irons. Run time was 1:35 with an average heart rate of 183.

Final result was 4:34.04 and 8th OA. Overall I am happy with the end result. I went 4:34 last year at Prov 70.3 and felt much better. If I can suffer this much for a 4:34 in May I have much more confidence for Providence in July. Who knows, maybe even a new PR by then.

The rest of the day was just as exciting as the race, if not more so. Pat and I had to race back to the hotel, break down and pack our bikes, drive 2 hours to drop off the rental car, get the shuttle to the airport, get through security, and board the plane in 2:45 minutes. We broke down the bikes and got on the road by 1:50 (we were aiming for 1:15 latest). We made the 2 hour drive in 1:40 including a stop for gas and a wrong turn that added unneccessary mileage to our drive. Dropped the car off 20 minutes before they closed (by drop off I mean Pat essentially threw the keys in the direction of the representative as we jumped on the shuttle. We then hauled ass through the airport, checked our bikes (which we were told may not make it because we were so late), then rushed through security and sprinted to our gate. We got to our gate at 3:56 for our 4:15 departure only to find out ther was a 23 minute delay.

We returned to Boston safely and fairly quickly, however had enough time to enjoy a beer on the flight. Bikes arrived in one piece and just like that the trip was over. Now its on to some last bit of recovery before embarking on a 200 mile running relay with 11 friends this coming weekend. It will take us from New Haven, CT to Boston, MA. Hope the legs are ready for 19.4 miles less than a week after a crushing race. Guess there is only one way to find out!

See ya at Rev3 Quassy!

Holyoke 10K, Rankings, and Calendar Update

A few things to catch up on in the non-stop world of this age-grouper. Following Hyannis I toed the line for the Holyoke St Patrick's Day Road Race. It is a very hilly course that is flat for the first mile, then goes up hill for miles 2, 3, and 4. As soon as you hit the 4 mile marker you take a sharp right turn and its almost all down hill from there. Don't believe me? Just take a look at my splits:

http://connect.garmin.com/activity/74238707

To sum it all up it was a stand alone 10k PR that could have been a few seconds faster had my shoe not come untied at mile 2.3 in the middle of an uphill. Regardless, I was more than pleased with this race, especially my final kick. There was another Cyclonaut that was still ahead of me with less than half a mile to go. He had passed me when my shoe came untied and I hadn't been able to close the gap up until that point. I picked up the pace, and as I pulled up along side him I encouraged him to push it and finish hard. I didn't look to see if he responded, I just kept the pace up! It hurt like hell but I was able to open a small enough gap to out kick him to the finish. I am very happy as this teammate of mine is a very talented runner and triathlete that is getting ready for an early season IM (I think cDA).

Following the 10K was supposed to be the Sheriff Sprint Tri. This was a race I had done at least 2 times prior, one of which I was able to win the OA. I was excited to race it again this year as it is a very early season race (beginning of May)and it gets me excited for tri season. After signing up for the White Lakes half I decided that it wouldn't be a great idea to race this super sprint only 2 weeks before WLH. I am glad I didn't race as I'm not sure I would have liked the outcome. This year the Cyclonauts swept the podium with "The other Paul M" (Paul Mikuszewski - a rapidly improving 30-34 year old), Andy getting second and Ochoa rounding out the top three. All of them had very fast times, Paul's was even a few seconds faster than my time from the year prior. With that decision made, it was time to simply focus on WLH.

I am getting very excited for my first race of the season. I have to be careful to prepare properly. My first IM was in 2008 and in 2009 I did not have a stellar year because I had the mentality of "I can do an IM so this wont be that bad." As a result I was often less than prepared and bonked on at least 2/3 half irons that year. This year I am challenging myself to 5 half irons so I need to make sure I put the work in. White Lakes and Rev3 are primarily tune ups for Prov 70.3 which is my first focus race of the season. I hope to get some solid results in North Carolina and CT and have some confidence heading into Rhode Island in July.

One last bit of news is actually pretty exciting for me. The USAT rankings recently came out for 2010, and for the first time in my entire athletic life I received All American Honors. It really doesn't have the same excitement to it as being a high school or collegiate AA, however it gets me fired up! Out of all of the male triathletes between the ages of 25-29, I ranked 40th in the country! This is in large part due to the guidance of QT2 and Coach Pat (who ranked 19th in my same age group)last year in prep for IMFL. I am actually headed down to North Carolina with Pat for the White Lakes Half for both of our season openers. It should be a fun race, that will likely have a small bet placed on it to make matters interesting. By my calculations, I am going to need at least a 5 minute lead when I get off the bike if I am going to have a chance. Curious to see what happens. Check back in a few weeks to see what the outcome is!

Paul

Hyannis Race Report

This time last Sunday I was getting home from the Hyannis Half Marathon. Last time I was at this race was in 2008 and I was doing the full in prep for Ironman Lake Placid later that year. I was thrilled to be going back this year and only having to do one lap!

I went up on Saturday afternoon with Ochoa and met Pat and Courtney Wheeler at Ryan's aunts house in Mashpee. We lounged for a bit before heading out for dinner at Sienna. If you are interested in the details of dinner (i.e. Ochoa's ability to drown pizza in red pepper flakes) you can check out the evidence at www.thatrunnerchick.com.

After dinner and a little Big Love (not my or Pat's request) it was bed time. The nice change of pace for this race was that it was not until 10am. We had our breakfast and met up with various Cyclonauts and QT2 racers at the convention center. Weather was back and forth rain and snow, but at least the roads were clear...just wet.

My goal for this race was to be faster than the Westfield Half last April (1:25 and change). I have been doing a lot of running with Ochoa outside on Tuesdays and Thursdays and we both agree that it prepared us well for this race. I had a loose plan of taking the race out around 6:00 -6:15 pace and simply hold on as long as I could.

I secretly wanted to see how close I could be to Andy and Pat. I knew Pat was going out at something crazy like 5:40 and knowing Andy he would be close behind Pat.

I stayed nice and steady as well as consistent. I saw Andy in the distance after about the 1 mile mark when all the heros started to fade from the front. I knew Andy wasn't too far ahead but with all the runners that sprint the first mile then die, I didn't actually see him until most of these runners had faded. I kept inching closer and closer till about the 5 mile mark or so. He informed me I was on pace for 1:19 which sounded awesome, I just hoped I could hold pace. As you will see with the data below, I did begin to fade a bit between miles 6 and 9 but not too badly.

As I was rounding the corder with less than a mile to go I heard someone say, "thats it Paul, nice work!" I looked quick enough to see that it was Tim Snow. I thought he had already finished and was doing his cool down run so I had a few in appropriate words (kidding of course). I came to find out later that the race was just a longer than he was looking for. I had a nice push to the end and crossed in 1:21! New PR! My previous PR was 1:22 at the end of Mightyman in October.

I owe the majority of my progress to QT2. Before 2010 my PR for a half marathon was 1:38 (which I had done 3 different times. Since then I have run 4 half marathons...

April - Westfield Half - 1:25 (stand alone)
July - Providence 70.3 - 1:25 (off the bike)
October - Mightyman Half - 1:22 (off the bike)
February '11 - Hyannis Half - 1:21 (stand alone)

I am hoping this progress continues as I have 5 half irons on the schedule this year and I really want to succeed at this distance. The next test at this distance will be in May when I head down to NC with Pat and Andy for the White Lakes Half. Starting tomorrow I will be doing and Ironman volume block with the culmination in October when I return to Mightyman. The hope is my durability will increase in time for IMLP 2012. Till then, its time to keep fighting the good fight!

Hyannis Half Data

Whats Next?

After talking with 2 experienced and knowledgable guys (thanks Andy and Pat) it was deteremined that the next step is keeping at it, and moreso than last year. Missing Kona by 9 minutes is tough; plain and simple. The thing about it is that I knew when I was passing on a workout earlier in the season that it may have repercussions. Those ill effects added up and led to a less than optimal bike and a run that was about 10-15 minutes off of my projected time. Both of those would have put me on the Big Island.

Between missing Kona and the opportunity with purplepatch it is clear that I need to commit! Pat and Andy agree that my biggest limiter is my durability (my body's ability to maintain high levels of exertion over extended periods of time without failing). With Ironman Lake Placid being my next attempt at Kona, the plan is to do another full Ironman build this year, rest shortly and then go in to another ironman build for LP in 2012.

With that said, all I can do at this point is train. Pat said it in a way that really stuck, "train more than just about everyone else" I know many of you will respond by saying its not the quantity its the quality. Knowing where Pat comes from when he says this, I get what he is saying and I know damn well what it means. Do Work!!

Today it worked, most likely because it was so fresh in my mind. I went for a run at the res with Ochoa and man was it cold. The plan was to get in at least 6 or 7 miles however the wind was brutal. After 3.5 miles we called it quits. Luckily I had a gym bag in the car and was able to go directly there. I hopped on the tready for an additional 5.5 miles totalling 9 on the day. After 4200 in the pool yesterday and 9 on the ground today I would have to say that this week is off to a good start. My challenge will be to maintain throughout the season. For now, its time to go flip through magazines and find various motivational items. Training is going to have to get done if I want Hyannis to be a success in 3 weeks.

Paul

The Response

"Thanks so much for applying to the purplepatch farm project. I am very sorry to tell you that you just missed out on this trip. Please make sure you apply and you were on the very final list of athletes (in fact, you were in the final two men), and we just could not find room. If you applied again my bet is that you will have every chance to make it.

You were an exceptionally strong candidate and very much enjoyed chatting on the phone. I think that you will continue to evolve and I would highly recommend you apply for the next time through. I thought I would talk 'off the record' to provide some helpful insight to you for future applications (as well as framing your own sport) Take this as you will, but I hope you receive it in the spirit of me trying to help.

The successful applicant displayed similar skill-sets to you, but was highly succinct in his vision for his sport, where he wanted to be in three years time, and had a great grasp of personal strengths and weaknesses. It all came out well in the discussion.

I thought you did tremendously well and were very close to achieving a spot, but wanted to provide some feedback to help you succeed next time.

1. Where do you really want to be in three years?

2. What is the path to get there?

3. What do you need to work on to get there?

I would say that everyone wants to be 'as good as they want to be'... but defining it and being able to create a self-vision is important!

Regardless, please stay in touch and keep me in the loop with how your season goes. I would LOVE to see you excel this year and think highly of you as an athlete. I think you have potential to move on and become a great performer in this sport. Please throw your name in the that again, for next time!

Please let me know of questions. Next project: May - Southern California. Make sure you apply!

Cheers

Matt"

Looonnnggg Shoooottt

So I took a bit of a long shot a few weeks back. I had read about the Purplepatch Farm Project on one of Linsey Corbin's tweets. It is an opportunity to train with and learn the approach of Matt Dixon's pro team. Some of his athletes include Chris and Matt Lieto, Luke Bell, Sam McGlone, and Linsey Corbin. The farm project would kick off in Tucson, AZ at a training camp with the Purplepatch pros and be followed by planning my race season and utilizing purplepatch's approach.

I figured it was a shot in the dark, but about 2 weeks after I submitted my application I got an email from Matt. He wanted to know a few more things about me including how I designed my training, hours per week spent training, weaknesses, etc. I assumed this meant I made it to the next round. Still no idea how many people were left but thought it was a good sign. Yesterday I got a phone call from Matt. My phone had died and when I checked the voicemail from my office phone I found a message from Matt stating that I had made it down to the final 5 or 6 people and he wanted to talk for 5 to 10 minutes about my thoughts on the future, my application and so forth. I called him back and left him a message and have been waiting anxiously since then.

This would be a pretty cool opportunity to train with some talented individuals and learn yet another approach to the sport. I should find out by February 7th whether or not I made it. Either way it has been an interesting experience.

-Paul

2011 Schedule

So much in the works for 2011. Its not that I don't want to go as crazy as 2010, I just don't plan on doing an Ironman in 2011. The financial, physical, and emotional commitments necessary to execute a good Ironman are too great to make on an annual basis. For that reason I am challenging myself in a different way for next year. I plan on racing 4 half irons. I have never done more than 2 in a year, so it will most definitely be a challenge. On top of those races I plan on completing some awesome relays. Without further adieu, my potential schedule:

February 27th - Hyannis Half Marathon
March 19th - Holyoke St. Patrick's Day 10K
April 3rd - Westfield Half Marathon
May 1st - Ludlow Sheriff's Sprint Tri
June 5th - Rev3 Half Quassy
June 11-12th - New England Running Relay (220 mile relay with the great Tom Shea)
Jun 18th - Pat Griskus Olympic (USAT Regional Championships 2011)
July 10th - Providence 70.3
August 6th - Swim Across the Sound
August 20th - USAT Age Group National Championship (Burlington, VT)
August 29th - Chicopee Speedo Challenge (Chicopee Sprint Tri)
September 10th* - Housatonic Valley Sprint Triathlon
September 11th - Pumpikinman Half or Ironman 70.3 World Championships (Vegas)
October 2nd - Mightyman Half






July 22, 2012 - Ironman Lake Placid

Looks to be a fun year, hope to see everyone at the races

Cheers,
Paul