@LYFEKitchen - AWA Ironman Athlete - #GelQuantum360 by @ASICSAmerica - #IMBoulder 2015 thoughts going into race day

So tomorrow is it.  Ironman race of 2015, Ironman Boulder.

Pretty much my whole multisport year has revolved around getting ready for Boulder.  It's going to be a long and hot day.

I'm trying not to get sucked into the hype that the bike course is fast and easy.  I'm also focusing on hydration and nutrition early on the bike before it heats up to get as much into the system before it starts shutting down due to heat.  It's going to happen.  Lets just hope for plenty of shade on the run!

Training for Boulder, I had a minor setback for a month with Plantar Faciitis.  I went to the elliptical and was sent the ASICS Gel Quantum 360 shoes in perfect timing.  While the elliptical allowed me to take some stress off the foot, none of my go-to ASICS models were relieving the pain of just every day walking around.  That was until I was sent the Quantum 360's.  They worked wonders and I'm pretty much 95 percent pain free.  I've been back out running this week, granted nothing at race pace or high intensity.  Aleve and patients will be my best friend on the run... and will probably serve me well to pace myself in the heat.  Probably a blessing in disguise.

Packing... how did I get all this junk to Lake Tahoe in 2013???  It was a mess, but ended up only to be three bags and a bike... and a bag of food.  Not bad, but it was a mess for a good 8 hours.

What's the best way to save money racing these events?  Stay with family.  I have been blessed with some great in-laws that live in Denver and have graciously opened their home and pantry.  Very open to let me come and go and fixing great chicken quinoa salads and awesome healthy dinners!  SCORE!

Yes, racing at altitude causes issues, but being in Boulder, Colorado for an Ironman race does not suck.

Volunteers are great!  Just don't get a card and have to stop at the penalty tent... they aren't as happy to see you.

Watching on IronmanLive.com?  I'm bib 427 (low number for All World Athlete Bronze) and will be wearing some neon... helmet home paint job to match!  Son, you got to coooooordinate...

Speaking of AWA.  It's a strange side deal with IM races.  Based on your performances in past IM events, IM KS in 2014 and IM Chattanooga in 2014, you get AWA status based on your point total.  Some how I earned enough for bronze.  So far the non-paying benefits are a sticker, express line in check in and a lower bib number that got me closer to the bike racks in T1.  You could go wild and order AWA gear online and if you get gold or silver, you get early chances at IM entries than the regular participants.  It's cool, but doubt I will qualify for 2016.

Boulder has some sweet eats!  IM decided to give meal vouchers for 6 or so Boulder restaurants and have an outdoor welcome celebration at 7pm, skipping providing food.  This was my first with this setup... and I found LYFE Kitchen and AWESOME!  Healthy.  Nutrition Facts readily available.  TASTED KICK ASS!  And, the $25 voucher covered my entire meal.

So far the pre-race highlight has to be getting Rinny to sign an IM Boulder poster and pose for a picture!  Who knows if I will ever be in the same air as her again, so I jumped on the chance.  We are now besties.

I'm trying to soak it in this race.  Taking time and doing things intentional and not be lost or in a hurry.  This could be the last full IM for a whole due to some home front changes (in a good way), so I'm taking lessons learned from Texas and victories from Chattanooga and hopefully putting a nice bow on this chapter of triathlon racing.  Stay tuned and good luck to everyone else racing!

2015 Ironman Boulder on the horizon : thoughts : @AsicsAmerica updates #GelQuantum360

I'm down, but not out.

Plantar Fasciitis... I have it going wild and it sucks.  It started right as we left for vacation after a long run and has been bugging me ever since.

What I have I been doing to get rid of or minimize it before IM Boulder in 1.5 weeks?

Of course I ran on it a few times before realizing I was causing more issues and making it a lot worse.  Stubborn.  Bull headed.  Whatever.  I tried some trusted shoe models.  Stretched more diligently before runs, but ultimately it's a factor of not running to heal.  I've done some damage from not dedicating enough time to warm ups, using improper shoes and using shoes with too many miles.  There's a laundry list of factors, and I'm addressing them in the weeks leading up to Boulder.

For the past 2.5 weeks, and the week leading up to Boulder, it's elliptical only.  It's not the same, but it's the closest to running I can get without pain.  I couldn't even pool run.  Just pushing off irritated the PF.

Aleve has been my friend.  Large dose in the morning, very small dose before bed to get some good sleep.  As time has passed, the pain has subsided to non-existent for normal daily activities.  I'm reducing pain meds to minimum as possible in order to get maximum benefit on race day.  Yes, Aleve will be in my transition and special needs bags!

Straussburg sock at night before bed.  I cannot wear those things at night when sleeping as it wakes me up, but I try to hang my feet off the bed to not put them in position that shortens the achilles and promotes improper healing.  I can wear it for the few minutes between putting the kids down and going to sleep.

Proper warm ups and cool downs.  Warm up gently, dynamic stretching and then go after the workout.  After the workout, ample time stretching statically and getting some length back in the calf and achilles.  I have been better about doing this as opposed to not at all in the past, but it's been too short of time and not warmed up gently enough.  I'm getting old...

Massage.  My dude Kent at Thoroughly Kneaded Muscle Therapy has beat me up.  He's brutally attacked the heel and calf to get recovery stimulated and have the healing align with the tendons and not criss-cross which makes for a weaker structure.  Look it up.  ART is not hot air.  It's real and if you keep injury a certain body part, this could be key to get it to heal effective and be stronger in the long run.

I've messed around with shoe inserts and they just aren't doing it.  I figure if it hurts my feet just walking around, it's probably not helping.  I've been blessed with a blitz of ASICS shoes to try and while I have my staples, I might have used the new models a little too overzealously in my training runs.  Traditionally I go with the Gel 1100 series, GT 1000 or 2000 series or the Tri Noosa's.  Sadly I'm out of 1100's and GT's.  I don't have enough time to break a pair in with elliptical runs, so I needed an option I have already broken in.  That left me with the Gel Kayano 21's, Tri Noosa 8's and the Gel Quantum 360's.  Unfortunately the Kayano's weren't feeling good with the PF and the Noosa's are too rigid in the heel for the PF.  BUT, the new Quantum 360's are EXCELLENT!  They feel great just wearing for every day and for elliptical work.  Since I have had them for a few weeks and wearing them, I feel comfortable they are worn in enough to tackle IM Boulder.

So that's the plan.  Hit the bike and swim hard, run on elliptical only til race day, pain management meds full force for the race and a lot of prayer and rest and recovery / therapy.  I'm crossing my fingers that I have enough miles in the bank to get me to the finish line and enough Aleve to get me through the run.  ;)

Q&A with Atlas Race OCR in Kansas City this weekend!

I've got a busy weekend coming up...

Atlas Race OCR on Saturday and Trolley Run on Sunday.

I raced Rock the Parkway a few weeks ago, and still owe a race report.  It turned out good and bad... more to come.

I really have no expectations for the OCR.  I've raced Warrior Dash and Ruckus Run, but they were only 3ish miles.  I signed up for the Ranger which is 7-9 miles.  The distance won't be an issue, but the obstacles will be a challenge with my limited strength work.

I recently had a Q and A session with Atlas Race, so read on for what's to come this weekend.

As you may know, obstacle racing is one of the fastest growing sports on the planet. Participants of all ages and skill level are invited to become a part of the obstacle course race movement in any number of experience categories including individual competitor, team or family entry in an event that inspires everyone’s “inner athlete.” It is a great way for the community to come together, build confidence, and have a positive attitude about health and fitness.

Course types are as follows for the Atlas Race series: “The Ranger”: A course ranging between 7-9 miles with 25+ obstacles “The Boss”: A course ranging between 3-5 miles with 20+ obstacles

Further information, as well as complete schedule of upcoming Atlas races can be found at http://www.atlasrace.com/.

Atlas Race is also part of the OCR warrior competition. OCR Warrior is a head-to-head obstacle race reality challenge show, developed by the founders of Mud Run Guide. Every episode, two OCR athletes battle through the knockout rounds to reach the finals, in each venue, only one male and female will be crowned OCR Warrior, and Kansas City will be a part of the series.

On to the Q and A.

Provided By Scott Gephart, Atlas Race

Q: What’s the attendance been like for the first races?
A: Attendance has been good, and nearly what we expected for our first few races. We've been happy, especially going into first year markets, and markets that don't normally get these types of events. The reviews of Atlas have been amazing!

Q: What's Atlas' plan to be sustainable and keep coming back year after year?
A: This is a tough industry. A lot of people think that they are going to come in and do amazingly well right out of the gate. It takes work. Our main road to success is to put on great events, give the race community something that leaves them feeling good about their accomplishment, and establish solid relationships with the towns and communities where we stage our events. By establishing those relationships we are able to create long term partnerships with those communities and increase attendance year over year when we return. We want to continue producing quality events, which means we aren’t looking to produce 40 to 50 races a year. We are planning our growth carefully for longevity.

Q: What made them choose Clinton Lake for the KC race since technically it's 30 miles west of KC?
A: Obstacle races require a certain type of terrain in order to build a course. Most metropolitan areas and cities don't have the type of land needed in order to properly build out a good obstacle race. Clinton Lake was the location that matched our needs to create the best possible event and experience for our race participants. To meet that criteria, many of our event locations are approximately 30 minutes outside of the race city, but naming the race by its closest city helps people to recognize its approximate location.

Q. What is 24 Hour Fitness’s involvement in Atlas Race?
A. Obstacle racing is one of the fastest growing sports. No matter what your athletic level, there is a way to participate. Atlas Race and 24 Hour Fitness have partnered to present the Atlas Race series because we provide programs that are available and accessible to everyone.. 24 Hour Fitness is the perfect partner to inspire new fans that can grow an individual’s fitness experience to the next level. And, as our exclusive partner, 24 Hour Fitness is offering a special 30% race entry discount to members. (The link to the Atlas Race discount offer can be found at 24HourFitness.com - CHECK THIS OUT WHILE THERE IS STILL TIME TO REGISTER ONLINE TO SAVE SOME CASH!)

Q. Course layout map to see what obstacles were placed, where, etc.
A. There is not currently a map online that indicates the obstacles. There will likely be a map available on site the day of the race.

Q. How do we check in? Morning of? Pre-race packet pickup?
A. There are two ways to check in: 1. Packet pick up will be held at the 24 Hour Fitness location in Kansas City. This is the recommended course of action so that members can take advantage of getting a pre-race workout in as well! 2. The day of the event (though this can be chaotic and is not recommended)

Q. Do we have to pay to get in to Clinton Lake State Park? We have raced several events out there and if it’s like the others, they require cash and the lines to get in the park can be LONG and frustrating.
A. Parking is usually a site/park requirement. Atlas Race will make sure to expedite the process in order to insure people aren’t waiting in lengthy lines Editor’s note - Clinton Lake State Park usually has a parking fee and only takes cash. Bring at least $10 in cash or they will not let you in and you will have to go 10 minutes back to Lawrence to the nearest ATM.

Q. When we check out the event info section on the site, the links go to generic parts about teams and non-site specific details. Will an email be coming out soon?
A. Yes, race participants will receive an email in the next 24 hours indicating your start times. We hope the rain comes in during the night as a muddy course is something that people should be excited about and look forward to in the world of obstacle course racing!

Atlas Race Stats/Facts:

• Number of days it takes to set up the course: It takes 5-7 days to build a course
• Number of volunteers it takes to set up the course, man the course on days-of-event, etc.: Approximately 10 volunteers to set up and approximately 50 volunteers to handle various responsibilities on the day of the race itself
• Pounds of weighted items that participants carry/lift: It varies based on the obstacle, however the average weight for men is approximately 40 lbs., women is 20 lbs.
• Height of the 24HF course obstacle: 10 -12 ft.
• Bottles of water consumed on race day: 500-750
• Bottles of other beverages consumed (non-alcoholic, energy drinks, alcohol): 1,000
• Number of 24HF towels handed out at finish line: 500-1,000
• Number of participants: Kids: 100 -200, Adults: Event average is 1,000, Teams: 10-15 teams per event
• Miles of smiles at the finish line: 3,600 miles Average amount of weight in mud that each participant crosses the finish line with: 10 lbs.

Running the first race of 2015! Rock the Parkway Half Marathon!

Holy cow has the time flown by and very little time to write on the old blog...

Case in point : I'm racing my first 2015 half marathon tomorrow and I never even wrote a recap for Ironman Chattanooga!  Yes, I finished.  Does that count?

But a few fleeting thoughts before running tomorrow.

1. I'm not really all geeked up trying to PR for a half.  Traditionally this has been my target race to PR the half, but this year had been hectic and I'm just happy to be trained up enough to run it.  I don't even remember what my current PR is, and I'd rather be in bed relaxing asap than looking it up.  Maybe I'll check back post race.

2. My plan is to just run like hell and see what happens... and avoid injuries.  I really have no idea what I have in me and this year I'm driving in instead of riding my bike to and from.  I didn't really taper since workout time is hard to come by, so I kept my regular workout routine and did probably too much the day before a hard race.  Oh well.

3. It's odd how my goals have morphed.  I'm not razor sharp focused on race dates, being tapered and ready.  I'm just more focused on being fit and ready for what the weekend brings.  Ya, I'll pay more attention to Ironman Boulder, Legends 100, but other than that, I plan on keeping a strong baseline throughout the summer to handle Olympic triathlons, half marathons and maybe a marathon.  Oh ya, the Atlas OC Race in a few weeks as well.  Endurance, check.  Strength work, not so much.

4. What I am focused on is my trail mix!  I'm jonesing for it lately and tomorrow I'm letting loose!

Check back and maybe I'll write a recap before the next race... maybe.  ;)

Ironman 70.3 Kansas 2014 Triathlon preview

Time is short, I'll get to the point.

Sunday is Ironman 70.3 Kansas.  I've raced this race 5 times (1 DNF due to mechanical issues) and Ironman Boulder 70.3 once.  So, this will be Half Ironman attempt number 7 for me.

After the DNF on the run at IM Texas 2014 in May, I'm careful not to look past a long distance triathlon.  Don't take it for granted relying on "I've done this before", "I've got enough endurance to get to the finish line, so it's ok if I miss workouts or don't have 100 percent to give during a workout".

But, after racing Ironman Lake Tahoe and Ironman Texas, I'm definitely looking forward to "only" 56 miles on the bike and 13.1 miles on the run.  My best time is 5:34 in 2013, and I'd definitely like to do better this year.

Problem is that there is a local half marathon that I've been doing for 5 to 6 years now that is usually the weekend before Kansas. But, this is one of the rare years that they are on the same weekend.  They also broke out the 5k for a Friday night race.

So, I could, if I wanted to, run a 5k Friday night, half marathon Saturday and half Ironman Sunday.  I don't know if I'm stupid enough to do it...

On one hand it would be awesome to get the Hospital Hill Re-Run swag of running the 5k and then Half the next day.  You get a medal for each race and an extra medal for running both... I'm a sucker for hardware I guess.  I'm confident that I have enough endurance in the tank to do all 3, but I'm not sure how my body will react Sunday if I raced them all.

I'm not sure if I could apply my new hammer philosophy to the bike like I have the past two weeks.  I've focused on hard effort on rides keeping upwards of 18.5 mph averages on 1 to 2.5 hour rides, whereas in the past it would be from 16 to 17.5.  I'm determined to get more out of the bike without completely sabotaging the run.

But if I run a 5k and half marathon the day before, what's left on Sunday?

I'm still on the fence.  I'd still love a new half ironman PR or sub 5:30 time, but it would also rock to have a challenge weekend of getting it all in.

Time will tell if I'm stupid daring enough to attempt it.

Stay tuned for the recap.

Ironman Texas pre-game thoughts

So, it's here...  Ironman #2 at Texas.

And I'm sort of ready.  I wish I had more time on the bike, but it's too late now.  I do get a reprieve as of right now that the may may be westsuit legal for everyone and the temps may max out around 85 degrees.

I went on a test ride to make sure the bike made the trip ok with fellow Ride to Give'r Melissa.  She's racing Ironman Texas for Ride to Give and Team Mallorie.  Check out her Facebook page and check out what's going on.

It was great weather and rolling hills, I'm eager to get on the course without 8000 feet of climbing, above 60 degree weather, no freezing temps at swim start and exit.

But, I'm pretty sure I've done everything wrong training for this Ironman.

• I've shorted some long rides.
• I spent way too much time on treadmills and trainers - barf.
• I drove through the night to get to Texas after a work conference in Oklahoma.  I crashed for a few hours before check-in Thursday.  But, lets just say I'm not going to be totally rested.
• I have been traveling a lot for work and it's put a kink in training.
• Stress has been on large supply.

But, I have:

• Kept 95% of my planned runs and a lot of long runs have been outdoors.
• Have the LA Marathon training in my endurance bucket to reley on for lack of bike training.
• Will rest well Thursday and Friday night.
• Devised an agressive stragidy to stay hydrated without getting a bloated gut as it will still be pretty warm on race day.

So, I feel confident in finishing barring random mechanical issues or logostics foul up on my part.  I would think as long as I play it smart, I can beat my 14:30ish time from Lake Tahoe.  I would hope so anyways... hopefully I can average more than 14mph on a rolling course.

One thing I have learned is not to focus on a time.  I'm going to finish, and I'm going to run my race the best way for myself.  Focus on the details of having everything fall into place and see what happens with the time.

Wish me luck, and oh ya, feel free to contribute to my fundraising for IM Texas at http://www.active.com/donate/kickstartyourheart/T4AHUIMTX.  I'm $715 to my $1500 goal.  Thanks to all that have contributed thus far!  Maybe donate $14.22 or $1.42 for my bib number, 1422!

2014 Rock the Parkway half marathon preview

Races are just popping up all over the place now!

Saturday is Rock the Parkway half marathon.  It's quickly becoming one of the biggest half marathons around Kansas City.  I have been racing in the event since its start in 2010.  The first year I ran the 10k (when they had it) and every year after it's been my PR race for the half marathon distance.  Well, except for last year when I missed my PR by 43 seconds... oh the agony.  Not really.  I didn't think I could come close to matching my PR last year, but 43 seconds off isn't half bad.

Expectations

Would I like a new PR?  Sure.  Would I like a sub 1:30 half marathon?  Sure.  Do I think I can pull it off with the LA Marathon training under my belt and the added training from Ironman Texas coming up in May?  Maybe.

I have not tapered at all for this race.  I'll take it easy Friday and maybe just swim, but IM Texas is the focus and I'm going to make sure I get that in before I drop workouts to get a PR at Rock the Parkway.

My goal is to get a warm up run in, run the race hard, and then get the rest of my miles in for my scheduled 21 miles for the day.  It'll be interesting, but I did set my current half PR of 1:37:13 after I rode my bike to the race 17 miles from my house and then rode back home.  Contemplating riding to and from this year as well.  Nice long brick training day.

Weather?

76 for a high?  58 for a low?  Yes please!  There is a chance of rain and some breeze, but that's a heck of a lot better than 40's and rain.  Makes riding to the event much more tempting.

Why am I racing it?

At this point it's become tradition.  I used to work where the race started and it was sweet to park at the building and stay inside until it started.  Now, I've ran it every year and I figure I should keep running until I've been in it for like 30 years, right?  Be one of those legacy people that could say they ran it every year.  That would be cool, eh?

That and it's a fast course.  It gives me a reason to stay on my running game in the winter to be ready to pound the pavement come April.

Happy running this weekend!

2014 ASICS LA Marathon preview and someone turns 6! #Running #BetterYourBest

4 days until the ASICS LA Marathon! 

And I have mixed emotions going into it.

On one hand being a part of the ASICS Marathon Blogger Challenge Team has been GREAT! ASICS shoes, gear, travel to the event, entry and I'm basically doing what I love to get there. Training and sharing my experience. Not to mention that it will be around 80 degrees at the high for race day in LA and there's still snow on the ground here in KC and I just about biffed it taking my trash bins to the curb this morning.

On the other hand we have had a family medical emergency.  Everything is stable, but we're riding the roller coaster that is the unknown.  Doctors can have the best laid plans but when it boils down to it, the human body does what it wants to and it's an educated guess.  I'm struggling to wrap up training on a good note before the race.  Luckily it's taper time and mileage is low anyways.  But, I really wanted to follow a true training plan and it does not get any better than Coach Andrew Kastor.  I tried my best and missed a few workouts during the emergency, but I'm hoping to finish strong for this week and come into the race fresh.  I do struggle with leaving town while family is here helping and people are still in the hospital.  If it was critical, I would not be going.  But, as it stands, it's hiding and waiting for recovery.  There's still a day before I fly out and things could change on a dime.

I'm pretty sure that a BQ time will not happen.  My marathon race pace training runs have been a struggle to keep around 7:15 min/mile and I don't want to burn up in the first 6 miles and limp to a finish.  I've adjusted and hoping for a monster PR over my best marathon time (3:48:13) and hoping that being in LA on a relatively flat course and great weather will lead to a huge day.  Averaging 8 min/mile would be awesome.

Whatever the time, I want to enjoy the experience and throw away any anxiety that I skimped on training.  I think it will be AWESOME!

Read up on the latest articles about the event:
Los Angeles to host 2016 Olympic team trials for men’s and women’s marathon
Activities to do at the 2014 Asics LA Marathon
2014 ASICS LA Marathon ramps up with security

On a family note, someone is 6 today!

6 years ago she came into my life and changed it in so many ways.  I've been tested over and over and the bottom line is that I love this little girl more than anything.  So much fun in a little package that I could not imagine life without her.

We have our battles, but at the end of the day she knows she's got me wrapped around her finger.

Happy Birthday and here's to mommy and daddy keeping you alive for 6 years!

2013 Kansas City Marathon preview

October 19th, 2013 is the Kansas City Marathon!

...and this would make year 4 of running the full marathon.  I think I'm ready...

My patella tendentious is flaring a bit and I'm looking at wearing my BRD knee brace for the race.  Cold + early morning = grumpy patella tendon.  Time will tell.

Here are some past KC Marathon results:

2010 KC Marathon - 3:53:10
2011 KC Marathon - 3:52:05
2012 KC Marathon - 3:52:57

If nothing but consistent!  Depending on how the knee treats me, I'm hoping for sub 3:50.  My training since Ironman Lake Tahoe has been maintenance mode since the race as I don't want to get aggressive post Ironman and injure myself.

It's odd... but I'm not super anxious and I actually keep forgetting about the race that's this Saturday.  I mean, for a lot of people, this is the pinnacle for their year or life in regards to endurance sports.  I'm not trying to be egotistical, rude or thoughtless, but after a full Ironman the likes of Lake Tahoe, the KC marathon will be like a vacation.  It's more along the lines of a dilemma to figure out how to keep on task and keep my mind busy during the 26.2 miles without daydreaming.

But, my suffering is your opportunity!

What's that mean to you?  Well, it's a chance to win a PlanetBox Launch Lunch Box!

Yep, the very one I reviewed HERE is up for grabs!  It's $75 worth of lunch box, containers and a messenger bag carrier.

Here's how to get in.

As you may know reading the blog, I'm raising funds for Tri 4 a Hand Up charities.


So to keep the momentum going, I'm offering up the PlanetBox for someone who guesses my exact race time and donates that amount on the Fundrazr page.

So, if you think I am a super athlete and can run the 26.2 in 3 hours, 31 minutes and 10 seconds, you round to the nearest penny, donate $3.31 and write in your whole time guess on the Fundrazr timeline.

Directions

1. Guess my time
2. Donate that in dollars per hour and minute on the Fundrazr page
3. Write a comment on your time in hours : minutes : seconds for the KC marathon time guess.

Make sense?

To give you perspective on my athletic prowess, here are some past results:
2005 Dublin Marathon - 5:11:27
2010 KC Marathon - 3:53:10
2011 KC Marathon - 3:52:05
2011 KC North Face Endurance Challenge Marathon - 4:12:12
2012 KC Marathon - 3:52:57
2013 Ironman Lake Tahoe marathon time - 4:49:11

I think it would be safe to say, it won't be much below 3:45.  I feel good, but not superhuman good.

Here's the catch, since I will mail the PlanetBox on my own dime, I need the total raised to exceed at least the shipping cost.  I would suspect it will cost around $15 to ship, so all donations for this contest need to total more than $15.

We also need a minimum of 20 guesses.

So share with your friends, get people to donate (TAX FREE!) and hide and watch on 10/19/13.

AND, please have trust that I won't finish on a per-determined time to rig the contest and in the event of a tie, the PlanetBox will go to the first person to guess that time.  So, don't double guess someone's time and check the Fundrazr activity for previous guesses.

THANKS!

Also take advantage of a discount at a local massage shop after the race!

You’ve trained hard.
You’ve raced hard.
Now’s the time to take care of yourself.

From October 14 through October 26, 2013 you can enjoy 35% off an hour massage from Sunrinity Health (www.SunrinityHealth.com) in Leawood, Kansas.

Mention this flyer or Tri 4 a Hand Up when making your appointment (call 913-832-0768) and you will receive 35% off, with 10% of the proceeds benefiting www.Tri4aHandUp.com charities.

Ironman Lake Tahoe 2013 - good and bad so far part 2

So, we have arrived... and here's part 2

And there's the good, bad and indifferent of destination racing.

I thought I'd share the rest of my thoughts so far on our experience before the race.

Minuses

• Broken Computer 
• Not sure what happened, but went to turn on the computer for some in-flight entertainment and got the buzzing noise of death and no start up... but magically when we got settled at the condo, it fired up with no issues.  Odd.
• IM gear is pricy 
•  That's not new just for this race.  IM gear has always been pricey and Lake Tahoe is no different.
• No internet at condo
• The first questions we asked... and got "none" as an answer.  We have been bouncing between pirated networks, Starbucks, McDonalds and the host hotel for network connections.  It's been frustrating limiting the ability to find information quickly.
• No NFL network for Chiefs on Thursday night football - Andy Reid back to Philly, Chiefs 2-0, now 3-0. 
• It's not every season that the Chiefs are 2-0 and go into Thursday night playing in the place where their new coach was at for like 14 years.  Went to find it on tv at the condo and no NFL network.  We hit a little restaurant near our condo, but coming from a 2 hour time change, we were too wiped out to stay up and watch the whole game.  But, Chiefs are 3-0, didn't see that one coming.
• East side of Kings Beach closes early 
• We were hoping to get some ice cream and shop for nick knacks around 6pm, and EVERYTHING was closed.  Lights out early at the east end of Kings Beach I guess.
• Over estimated on condo space 
• We planned ahead if we brought the kids an other people, and had room for like at least 8 adults.  It's an AWESOME condo and would have been great if we brought the kiddos.  But, it was cost prohibitive to fly them and being the first full IM, we were not sure what kind of stress that would include.  I really wish we had them here as Tahoe is awesome and they would have loved the condo, beaches, play areas and everything.  But, I don't think they would have put up with the constant back and forth from Kings Beach to Squaw Valley.  Lots of car time.
• Cold weather for a swim then bike ride 
• I wanted a cool temp Ironman and I got it.  26 at race start and high of 61 degrees.  There will be no overheating at this race.
• 16 miles from T1 to T2 - lots of travel time through bustling tourist areas 
• As I mentioned, there is a lot of car time.  With 15 miles between T1 and T2 and activities at both, there has been a lot of driving back and forth.  Overall it would have been less traveling staying at Squaw Valley resorts, but it will pay off on race morning when all I have to do is walk 10 minutes to the start area.
• Horrible cell phone reception 
• Sprint is flailing where we are at.  I get intermittent reception and it's been frustrating. The overall experience has been great, but no-go on making calls.
• Some locals scary when you get off the beaten path 
• As with a lot of areas, you have your undesirables.  It's no fun getting accosted when you don't want to give change to a questionable character at a 7-11

Push

• Bears 

• It's a big problem here.  Signs everywhere about the bears coming around for food, so you have to be careful where you go and what you bring with you.  We have had no issues, but I don't really want to have to mess with it.
• Condo interior from early 80's



High class here.


• It's well kept, but outdated.  As far as the condo scene goes, it does the trick.  It's just kind of interesting walking around in a time machine.
• Weather
• The location is great, but the weather can swing wildly.  High of 70 one day, low of 40 and then snow, wind and cold the next day.  That's what you get with altitude.  It's been great for the fall weather feeling, but it adds a layer of stress trying to figure out how to deal with the variance at an all day triathlon.

Overall don't misunderstand me, I'm not complaining at all, sort of.   I have my "rathers", but generally it has been stress free and a great experience.  I can see why they double the price from a half to a full Ironman race.

Ironman bat-signal at Squaw Valley!

Swim start at Kings Beach.  Sweet.

The view riding into second transition to Squaw Valley, and coming in on loop 1 and the finish.  That should help distract from the pain!

TriBike transport did what they said!  Bike and gear bag at the check-in and in perfect condition.

The view out of the back of the condo.  Not bad.

Ironman Lake Tahoe 2013 - good and bad so far part 1

So, we have arrived...

And there's the good, bad and indifferent of destination racing.

I thought I'd share some thoughts so far on our experience.

The Good

• Over planning on cold weather gear paid off.
• When the sun breaks, it's GREAT weather here.  When the sun is rising and you come out of 60ish degree water... your hands are ice, your feet are ice and the last thing you want to do it take off your wetsuit being cold and wet.  I brought layers of gear and will use pretty much every bit I brought to keep warm until the sun breaks and the temps are high enough to keep me warm.  Shedding layers was the best move.
• Flying to Reno and driving to Lake Tahoe worked great.
• It was less expensive, and we strategically shopped in Reno away from the tri crowds and away from the resort type of price increases.  Eating good never felt so right.  ;)
• Condo within walking distance to T1 and Start.
• Planned and it worked great.  All I need to do is roll out and walk 10 minutes to T1.  I'll be in wetsuit from door to start and staying warm.  Em can walk over, watch the start, and head back and get prepped to catch me later on the bike ride.  It also worked out that bags are dropped the day before, so I have no reason to go to T2 and the finish area the day of the race.  Over on hour shaved off my morning race routine.  MORE SLEEP!
• Rental car gets like 50 mpg.
• VW Jetta... awesome.
• Condo - great location / rate / space / not cramped hotel room with parking issues.
• We rented a condo since this is a resort area, and there are plenty of them.  We had planned on maybe bringing the kiddos, but opted not to with the first IM.  It's more than the best hotel we have had and it was just as costly as staying in a hotel here.
• TBT - no problem.
• Got to athlete check-in, checked in, got bike and gear bag, everything fit into rental car, and we were out!  Perfect.
• Great venue location - awesome roads and views.
• At first, I was thinking of why it really was a big deal that the race was at Lake Tahoe.  Now that we have been here two days, this place is awesome.  Great weather, great views, nature... it a pretty sweet location to host a major event like this.
• Perfect weather for running.
• 60's, need I say more?
• Squaw Valley - footprints of Olympians.
• T2 and the finish is at Squaw Valley, if you have never been here, it was home to the 1960 Olympics (according to google).  It's pretty inspiring to be suffering at the location where the best of the best competed at the time.  Plus, entering the valley is the best view EVER.
• Locals seem welcoming.
• For the most part, everyone has been super nice.  No real snobs not wanting the athletes here.
• Tourism slow at this time of year, not competing for attention.
• This is the time between lake season and ski season.  Perfect timing to infuse 2500 athletes and their support crews to inject some cash in the economy between tourism seasons.  That being said, everything is affordable and available.  We are not fighting the tourists that usually inhabit the area.  It's nice being a part of a small crowd in a great area. 

I'll share some more thoughts later as I get another chance for internet access and hopefully some pictures of the sites and sounds leading up to the race!

Ironman Lake Tahoe 2013 thoughts and preview

So it's almost here, Ironman Lake Tahoe... queue intimidating music.

My bike was shipped out with TBT along with a loaded gear bag, check.
Dogs set up with boarding, check.
Kids set up while we are gone, check.
Now, to pack and get ready to hit the friendly skies.

I've been collecting a list for the past two months on Google drive of all the things I think I will need for the race.  When traveling for a destination race, better to over pack than scrambling to find stuff at the race location. It's a long list and hopefully I have been squirlling it away in a spot and don't have to perform much hunting to get everything.

With the weather forecast going from 30 degrees at race start to maybe 65 for a high on race day, it's going to be a logistical challenge to figure out what clothing to put in what bag.  My best bet is to go with layers on the bike in T2.

Tri kit
Thick socks
Shoe covers - not sure if I will use them, but at least I will have them there.
Sleeveless vest
Arm warmers
Light jacket
Thick riding gloves

I figure with that, I will stay comfortable until the temps get up a little to shed the throw-away gear I got from Ebay.  Score.

Word has it that WTC will erect a clothing drop at an aid station that if you mark your gear, you can recover it after the race.  I'll mark my gear, but won't count on it.

Running isn't as much of an issue.  Just some fresh socks, anti-chafing cream in the socks and special spots, tri kit, visor and run run run.  There might be a cooling issue when the sun sets, if I'm still on the course.  I'm not too concerned with cold on the run.  I might keep the arm warmers from the bike.

So, that all goes into a STUFFED bag for check-in on the flight.  In addition to a few nutritional items I want to bring that I don't think I can get at the site, I won't be able to stuff it all in a carry on.  Sad.  Hopefully no lost luggage.  I think I'm ok to fly.

Do I have any realistic time goals?

I've mulled it over several times.  I THINK there are goals I could reach, but there are so many factors that could change the entire race, I don't want to cling to a time and get upset out there if I'm not going to meet it.

Swim

I think it will go ok as long as the wind is down.  Some pictures of 2-3 foot waves are not a happy site, but forecast is for calm winds.  We shall see.  But, assuming calm waters, I'm going full suit with a neoprene cap to keep body heat and hope that keeps me close to 1:10 out there.

Bike

This is the wild card.  There appears to be some great downhills for speed and some long grinding climbs.  My plan is to stay within 130 to 150 BPM heart rate.  Ya, seems low, but I'll have 26.2 miles to invest any leftover energy I felt I left on the bike.  Plus, being at altitude, I don't want to get too deep into energy debt without realizing it.

Keeping that in mind, from my long ride training days, I could get 112 miles from 6.5 to 7 hours, pending what types of drills I was doing.  So, I'm allowing a 6 to 7 hour time frame.  I'm hoping more on the 6 hour side, but the reality is that this is a whole new distance for me and I want to run, not walk the marathon.  Less is more.

Run

I have trained horribly for past stand alone marathons.  Not enough volume and time to get to a comfortable level.  That being said, I can usually get 26.2 miles in under 4 hours.  I have by far spent more time running for training in this triathlon than any running only race training.  I think my legs are ready.  Now, what will they be like after 112 miles riding?  Not sure.  I've done my brick runs, but until you ride 112 miles at altitude and run 26.2 miles, you really don't know.

Hoping for the best.

But, the goal is to stay 140 BPM in the first 5 to 6 miles, getting 7 miles in per hour, and staying under 160 BPM for the remainder.  I suspect my legs and joints will be the limiting factors rather than my heart rate.  Just will boil down to how much I can HTFU.

I want to run the run, not shuffle or walk.  I'll walk aid stations, but run all else.

Final time?

Who knows.  Could be 12 hours or could be 14.  My first HIM was under 6 without really knowing what I was doing for training, nutrition and recovery.  I just went out and swam, biked and ran.  Now I'm a lot smarter with my training time and getting more out of my workouts.  I hope that's enough for a great race day.

Like I said, I don't really have a time goal.  I just want to get to the finish line and be aware and functional and have a good time.  This first Ironman is purely educational and experimental.  I figure I will incoroprate lessons learned at Ironman Chattanooga last year.

Speaking of, don't forget about the Ride to Give and Mended Little Hearts fundraiser for Ironman Chattanooga 2014!

2013 Jackson County Long Course Triathlon preview

So, we've got the last tune-up triathlon before Ironman Lake Tahoe.

The Jackson County triathlon is this Sunday and this marks the 8th straight year I've been racing this particular triathlon.  I started off at the sprint distance the first two years and moved to the long course the past 5 years.

I would go back and forth about past performances to compare to how I think I will do this weekend, but there had been glitches on the course that shorted some swims that throw off the finish times.

I'd like to think I have improved in my swimming, but to think I can swim 1000 meters in 8 minutes is a stretch in 2011.

I have improved in overall place each year, if that makes a difference.

In reality, my main objectives are...

Go all out, regardless of how I feel from the IM training workload.  This week is a built in low week, so it's sort of a taper, but not really.  There will probably be some lead in the legs.

And, to stay injury free.  No pulling anything and no crashing.  Good goals to have I guess.  ;)

What to expect on each leg.

Swim - 1000 meters - lets go with a solid below 2:00 per 100 meters.  My workouts average 1:45 to 1:50 in the pool with drills and rest time and without a wetsuit.  With the cool weather in KC of late, I'm hoping for wetsuit legal, but I have a Zoot speed suit just in case.  Lets say 1:40 for  17ish minutes for the two loop swim course.

Bike - My best time on the 26 miles is 1:10.  My speed is comparable to last year so far, so I'm not expecting a huge time savings here.  Lets go with 1:15 for some fudge factor.

Run - I've been feeling good about the run.  I'm hoping to at least match my best run time and pump out at least a 37 minute run.  Maybe feel super good and go for a 35 minute 5 miler.

So, give around 1:30 for each transition and add 3 minutes.

The total looks around 2:11 (let me know if my math is off).  That would be around my 2009 time.  It should be interesting.

In the end...

It's a fun course that's been a tradition for me.  The weather is looking to be perfect and maybe even a little chilly.  I'm looking forward to getting another event in to work out any kinks and try and give it everything I have to see what I can do with the extra training for IM Tahoe I have been putting in.

30 mph bike split?  7 min/mile run splits?

Probably not.  ;)

Check back in next week for results!

2013 Ironman 70.3 Kansas triathlon preview

It's coming and I'm not as fortified as I have been...
Ironman 70.3 Kansas is coming this weekend. 70.3 miles of fun and excitement.

The early buzz was water temperature. Everyone was freaking out when we were getting 12 to 8 inches of snow at a time in March and April. As I suspected, we have warmed up, but I'm pretty sure it will be wetsuit legal without being in danger of having to cancel the swim with water that is too cold. Bonus.

Then, we were looking down the barrel at a 50% chance of strong storms and rain for race day. Now we are down to 10% chance and winds around 8 to 10 mph with a high of 86 degrees. Weather wise, it's shaping up to be a great race day minus some outside changes at rain.

At this point in the past I've had at least one full triathlon to test my off-season training and meddle. Kansas 5150 was rained out of the swim, and I opted to not ride and run the swim-deleted course. So, I've only been in running races up to this point and IM 70.3 KS will be the first real triathlon of the year. It's an interesting way to start a season jumping into a half ironman as your first race of the year. But, at this point, I've finished 4 HIM's and 3 at Kansas. I know the course, I know the area, I know what the weather can do. I'm pretty sure I'm prepared even without the early season tri's under my belt.

In the past...
I've raced 4 HIM's and 3 of them have been at Kansas.  I did sign up for Branson 70.3, but had to bow out for the birth of my son.  I also DNF'd Kansas in 2010 for bike issues.  Nothing is more frustrating than not being able to ride due to a flat you couldn't get fixed.  Learned some lessons there for sure.

Last year at Kansas was my worst HIM. Ironically it was my best overall and AG finish.  At least I was not the only one suffering with 30mph winds, 90+ degree temps and 2 foot rolling waves.

Also ironic is my best HIM time came with my worst bike split, but my best run time and only 3rd best swim time.  It just goes to show that you need to manage the bike leg over the 56 miles so you have something in the tank to finish off the 13.1 mile run.  Whether is be nutrition, hydration or energy conservation, don't throw away your plan on the bike if the speed isn't coming like you thought it would.  You can always run faster to make up time.  You may sacrifice a minute per mile running to gain 5 minutes on the bike because you wanted to hammer the hills and save time.

Goals... yes I have some.
I would like to get under 6 hours.  That's the boldest goal.  I'm treating this as an A race since I have plenty of time to recover and be at full steam for IM Lake Tahoe.  It's a good indicator of where I'm at and if the suffering on a better diet plan and workouts is paying off.  I see results in the mirror, just hoping it shows up on the time sheet.

I'll be pretty generic, because I'm more concerned with heart rate and cadence.  Plain and simple.  My body will only allow me to do what it can.

On the bike, stay below 155 bpm to get to the run and stay 90 to 100 rpms.  Drink early and often and eat solids early on the ride and taper towards T2.  On the run, stay below 170 bpm and stay hydrated and cool.

With those parameters, I'm gunning for a 35 to 40 minute swim (excluding wind factor unless it gets insane like last year), 1:50 or less on the run and the bike is the wild card.  I broke 3 hours in my first HIM and paid the price by shuffling to the finish line.  Under conservative and windy circumstances last year, I hit 3:05.  I think a safe assumption would be under 3:10.  Anything less is a bonus.

So, conservatively I'm gunning for 5:40 if the weather holds, roads are dry and wind is below 10mph.  All bets are off if conditions change.  That would be a best by 9:55.  Is 2013 the year for a PR?  Time will tell!

Partners
I'd like to thank the partners of IM 70.3 Kansas adventure:
Kokua Multisport - Coach Bob helped me in the off season with some great ideas and getting me going on the path of quality over quantity.
TK Muscle Therapy - Kent keeps me functional.  All the aches and pains of long workouts, high intensity and all of the other things I do to myself, Kent works it all.  He's even flexible when you're running behind on appointments.
Heritage Family Chiropractic - I had worked with HC to get my spine going in the right direction.  We had a few months of multiple sessions and now that I have been on my 3 hour bike rides, I can honestly say that the back and leg pain I have had in the past has been greatly reduced.  It will still flare up at times, but the therapy has appeared to mitigate the reaction my spine would have being in aero for hours at a time.

2013 Hospital Hill Half Marathon Preview

Dude, I almost forgot I had a race this weekend...
Well, I knew I was running the Hospital Hill Half Marathon, but I'm not really looking at it as an all out race.  It always seems to fall the weekend before Ironman 70.3 Kansas.  It's always a delima in the fact I have to adjust my goals for the race.  It's also a tough race in of itself, so regardless of the HIM the following weekend, I have to adjust expectations for a half marathon.

Historically....
It stood out as my PR race for a long time.  When I ran in 2006, conditions were perfect.  Cool, no wind, cool temps and low humidity.  It was a breeze to get sub 1:50 and it stood as my half PR for a long time.  The next two years were scorchers!  It wasn't the heat, it was the humidity.  Anyone that lives around KC knows that it gets nasty humid in the summer around here.  Nothing sucks the life out of you than trying to take in large breathes and feel like you are drinking water out of the air and not getting enough oxygen.  Well, that was my excuse for over 2 hours of suffering in 07 and 08.  Then in 2009 I started logging time at IM 70.3 KS and excused myself from the full 13.1 miles.  In 2010, the HH running race was the day before the HIM, so I opted for the 5k run with the prego wife and kid in a stroller.  It was a relaxing humidity fest.

The past two years I went ahead and ran the full 13.1 miles.  I'm not sure why.  Maybe it's for the rumored sweet compilation of the past three years of medals combining to form one big display that you can buy their wooden frame for.  Maybe it's out of tradition.  It's just a neat home race that has become a tradition since 2006 for me.


Goals, what goals?
It's a hill fest with close to 800 feet of elevation gain over 13.1 miles.  It's not just a clever name.  They start in a nice shopping district downtown and then wind through the major hills through the hospital districts - hence Hospital Hill.  And, they have an affiliation with the hospitals and fundraising as well, minor details.

As I mentioned, IM 70.3 KS is the following weekend and that is a big A race for my schedule.  I want to do well, so I'm not interested in having a huge recovery period or possibly injuring myself going too hard trying to meet an unrealistic time goal.

I've toyed with the idea of using it for a string of temp runs.  Perhaps run two miles at HIM goal pace and then walk for 2 minutes for recovery.  It's a tall order to restrain yourself from racing the crowd and letting people go by you while you do your own thing.  For a lot of runners, this is THEIR big race.  They trained all winter and spring for it and it's a big deal.  Since 2006 when they only had 1300 half runners, last year they went to 3350 runners.  That's a big explosion.  That's also a lot of competition out there to fight off the urge to keep pace with.

Who wants to go fast?  I want to go fast...!

In the end, I know I wouldn't be competing for AG awards on my best day, so the main goal is to either work tempo or run it race pace, which pets me a little anaerobic.  The danger is requiring more time for recovery afterwards.  That works well for HIM taper, but you can't go out for high intensity and low volume taper work if your recovery from an aerobic long workout that takes 48 hours or more depending on your conditioning.

It also depends on the weather.  Right now there's a possibility for rain, which is not conducive to working intensity and speed when you're wet and possibly cold.  It may be a combination of a 3 mile warm up, work 2 mile tempo runs to 11 or 12 miles and recovery run it in.  No sprinting like last year to pass up Scotty Tri's at the last half mile.

Stay tuned...