Today & Thoughts on 2010

It's Tuesday September 8th and just over 2 weeks since Timberman 70.3. In that time I've enjoyed our one family vacation of the yr (staying in Gilford - here's me and my hommies at Storyland), did minimal training (thanks to the hammy) and went back to work (big UGH! congrats and kudos to those who enjoy their work).
I also started to think about what I'd like to accomplish next season - races, goals, outcomes, etc. So here they are:

Oct '09 - BAA Half (signed up but will be game time decision based on how hammy feels)
February – Hyannis Half
March – Oceanside 70.3 (A)
April – ?
May – ?
June – Eagleman 70.3 (A); Cohasset Sprint (B)
July – ?Providence 70.3? (B); Appleman (C); Marlboro Sprint (B)
August – Timberman 70.3 (A); Gloucester Sprint (B)
September – ?Pumpkinman Half?
October – Kona IM ;-)
November - Clearwater (if no October)
(anything missing I should be considering?)

And now some thoughts on 2010...

Goals for 2010
1. practice nutrition plan every long workout

2. hit race fuel plan each race (over drink the bottles if hot/humid)

3. hit my training plan 100%
4. hit my prescribed race plan (watts/pace)
5. drop weight - race at 178-180 (= 10 to 12 lb drop from today... ?strip muscle?)
6. incorporate strength training plan
7. build hill strength for both bike and run
8. don't think about the race outcomes without hitting the above goals

Targets for 2010
1. stay healthy - no injuries/illness
2. build durability (multiple HIMs) for future IM
3. lower my run pace
4. increase threshold watts
5. lower avg 100/yd swim time (1:25?)
6. execute my prescribed watts and run pace each race
7. race at 178-180 lbs

2010 Outcomes
1. lower run pace (low 7s) for 70.3
2. increase avg watts - race
3. Top 3 AG in local races / Top 10 AG in big races (Oceanside, Eagleman, Timberman)
4. qualify for Kona
5. qualify for Clearwater
6. get through the season healthy, happy, satisfied and looking forward (mentally and physically) to 2011 = keep the train moving.

OK, that's it. Always easy to put it on paper - now gotta execute.

Went for my first run post-Timberman today and was pleased. Wasn't sure what to expect since the (left) hammy is still tight but I needed to get out there as much for the mental as the physical...
Was thinking I would run 45 minutes, and the way it started I didn't see there being a problem with that: was surprisingly quick, felt light, had a nice fast turnover and ran on the forefoot easily. No pain, tightness, discomfort what so ever in the hammy. Very pleased... then, just about 15 minutes into it I started to feel the fatigue in the hammy, so I decided I would turn there and head back, taking the pace down a bit and stopping a few minutes later to do some stretching. All was pretty good and I ended with a nice 30' out and back, perfectly under control, not too hard or too easy. At the end the legs felt heavy but okay. So, mission accomplished - and hopefully on the right road to recovery.

Next up, get together with Coach Pat (Wheeler/QT2) and map out the plan to reach my goals, targets and hopefully my outcomes for 2010.

work2Bdone

2009 Timberman 70.3 (settle in, it's not short)

It was the best of times and the worst of times...


I know, not very original - I think I've read that from a number of post-race blogs over the last year or so. But as with everyone else it defined my day at the 2009 Timberman 70.3 race.

First, some background -
When I signed up for Timberman last year I was committing to getting back in shape after a year+ away from triathlon, or steady training of any kind for that matter - that can happen when you redo the kitchen and include a wine fridge - - - hey, gotta stock the thing and know what you're stocking it with, right? We drank a lot of wine that year (love Malbec, btw, in case you're keeping score)! But I digress...

For anyone that knows me you know I won't race "for the fun of it" - that's not to say I won't have fun racing on that particular day, but rather I don't think I have ever gone to a race without the hope, desire and intent (and most importantly what I felt was the required fitness) to be competitive in my age group. I've tried to pull back a bit on that attitude for a more level-headed approach of seeing triathlon as a lifestyle choice rather than a "do or die" / "win or don't come home" attitude. I'm learning (I think) ;-)

So, with that said I hooked up with Pat Wheeler of QT2 Systems (http://www.qt2systems.com/) to get me ready for my first 70.3 in 8 years. I was so stoked to start working with him simply because of the tremendous success the QT2 athletes were having every race they entered! The proof was/is SO in the pudding!

We started the program 2 months out from race day. Totally awesome plan! I completely threw myself into it and loved every workout, challenging me both physically and mentally right up to the last workouts. With a week to go I felt ready to race right then and there. Unfortunately we have that damn taper week - hated it! As you know you're just rip-roaring ready to go then you have to back off a number of days prior to the race. I wasn't prepared for the mental aspect of this slow down and had some moments of frustration - not to mention those feelings of "lost fitness" or "getting fat" over that week. Anyway, I got through the week and we (the family, we made it a family vacation) heading up to Gilford Saturday morning.

I checked in and stopped by the Fast Splits tent to see Pat and get a few last minute instructions - he and a number of other QT2ers killed it in the Timberman Sprint earlier that day! The main point was I should plan to drink more on the bike than originally scheduled (from 4.25 bottles to 7 or 8) due to the heat and humidity. The rest of the day and night was uneventful - set the alarm for 3:30, got my applesauce and other pre-race meals readied and went to sleep - slept pretty well and awoke with no trouble in the dark of race morning.

On to the race...
Although I struggled some, trying to stay on some of the faster legs and navigate through traffic (I was in the 8th wave) I actually had a decent swim for me, coming in about where I expected/wanted to be = 31:11. I used the wetsuit strippers for the first time and it was great and made my way into T1 with no issues. Some bikes were still there and some were gone, no surprise to me based on my swim abilities. I loaded up and went on my merry way for the bike (T1 - 2:21)


Ahh the bike - Pat wanted me to hold an avg watts for the day and not spike on the hills - his numbers were dead on and I loved racing with the Power Tap. In doing so I think my eyes were on the meter more than the road, but it proved worthy as I let people pass me on the hills (early and late) without getting "jumpy" to stay with them (something I would certainly have done in the past). The bike was a blast as I was flying the whole day and feeling absolutely great - as in never fatigued or over-worked. Except for an occasional tightness in my left low back and glute (which I periodically stretched) I felt so good out there. Not knowing it at the time I ended up having a killer bike, stronger than I expected, averaging 23.4 mph (13th fastest on the day) and nearly hitting my prescribed avg watts! It was VERY pleasing! (Bike - 2:23:24)


I came into T2 and executed a nice running dismount; there weren't any bikes in my rack area which I was surprised (and happy) to see. As there were over 250racers in my age group there were so many racks in play but not seeing anyone's bike in my section was quite a good feeling. After analyzing the results post-race, I determined I was in about 5th or 6th place (AG) coming off the bike and feeling VERY good about the upcoming run - and very much looking forward to starting out at the 7:15 pace Pat had in mind. I exited T2 (1:45) and headed out for the run, past the fabulous crowds gathered in the park cheering everyone on (very motivating). Within the first mile I came upon Pat, Courtney and the rest of the QT2 team (Jesse, Cait, Tim, ???). It was great to hear your name called out in encouragement by all these guys - I gave Pat a thumbs-up and let him know the watts he told me to hold (much to my worry) was dead on - then confidently carried on ready to finish the day with a great run split!

But as Pat had noted the afternoon before, it was a very hot day and though I thought I hydrated well (enough) on the bike, right around mile 1 of the run (yes, MILE ONE) my quads started to cramp up, then my left hammy. So I started sucking down the 4 gels I had on me and went on... a little slower. At the first aid station I drank, walked and grabbed pretzels before moving on. The quads were hurting and guys in my AG were starting to pass (I'll refrain from the expletives).


Then at about mile 2 my left hammy really pulled, badly! It was such a sharp pain that it nearly took me to the ground. I stopped dead in my tracks and watched more 40-44 year old guys pass me. My day, in terms of a Top 10 AG finish, were done. Now the question was becoming would my whole day be over. I was totally walking, very gingerly, taking in more food and fluids and thinking "holy crap!" I may have to retire from the race. I couldn't believe I was considering not finishing after the way the race had been going up to this point but I was only 2 miles into a 13 mile run... I was not pleased. I continued to walk/hobble to the next aid station where some hockey guys had a huge pile of snow from the rink and were handing out snow balls - this was great as I rubbed it on the hammy and used it to cool down. The medical guy driving up and down the run course in his golf cart asked if I was okay - and if wanted a ride "home".

My answer: "it's gonna be a LONG 11 miles". I couldn't quit. I knew placing in my AG was now out of the question but I figured if I could still move faster than a simple walk then I could still finish and retain some sense of pride. So I continued to struggle through the first 5 miles - eating gels and drinking Gatorade and coke and pouring cold water over me at every station. It seemed to work a bit as now I realized I was almost half way done and still going, not as fast as I wanted but still out there.

The run was a 2-loop course and about a half a mile from the start/finish turnaround was Pat and the gang. I gave him my disgusted/disappointed look as I went past - he commented to keep eating and drinking and push the 2nd loop. So I went through the timing mats, passed him again and continued to pick up the pace. All the eating and drinking took care of the cramping, the only issue now was the pulled hammy but I was managing that well enough. This loop was better and over the last 5 miles I started passing people again, even running down one guy in my AG in the finish chute - thank goodness, something positive on the run. I ended up running the second loop 6:36 faster than the first thanks to no stopping and no walking (over a minute per mile faster - a mild victory), but overall only avg 8:25s on the day. Not what I had planned. (Run - 1:50:04 UGH!)

In the end I crossed the line in 4:48:43 which actually was a 5 minute PR over my last 1/2-iron, eight long years ago. I found myself surprisingly emotional right after the finish - not because I PR'd but because I wanted this so badly and had put so much into training for it and was having a great day only to lose it on the run. I was so disappointed, for myself, sure, but also for my coach as well, and everyone that knew I was racing and wished me the best; I even thought about my 3 yr old who learned to say "Triathlon" and "Timberman" and lights up whenever I tell him I'm racing, I wanted to give him an AG medal just to see his reaction => I really felt like I let people down. Can you believe it, crazy huh? I don't even get paid to do this but I felt such a loss after the finish. Guess I need to work a little more on improving that "do or die - win or don't come home" attitude.

My wife said I should be happy with my PR considering I was eight years older... NOPE! SORRY honey! Not accepting a 5 minute PR when you're on track for a 25 minute PR and placing in you age group. But thanks for playing.

So, I lost 10 places from the bike to the finish - placing 16th age group, 66th overall. Potentially had a top 5 AG in my grasp only to let it slip away because I didn't manage my bike nutrition properly. Pat told me to up the bottles but I didn't think I could drink any more - guess again. Lesson learned for next year...

I have to give a big Thank You to Pat Wheeler for coaching me those 8 weeks and putting me in the position to have a great day! Can't wait to start up with you again coach! Also to Jesse and Cait at QT2 Systems for my nutrition and fueling plans, and to Brian at Fast Splits for tweaking my bike set up (on that old Softride - good stuff). And of course to my wife Mary for understanding and giving me the time on the weekends to get the long work in! Wait till I tell her the first race is in March next year ;-) Gonna be some long-ass time on the trainer this winter!

It's 2 weeks post-race as I write this and though I'm still disappointed in the outcome I think I've spent enough time analyzing the results every possible way, so I'm moving on. The hammy suffered a slight tear on that run (that was the sharp pain) but it's slowly coming along. I've done a few recovery rides and some swimming but of course no running (getting close though- and gettin' itchy to start again). I was supposed to race the Iron Distance Aqua Bike in Plymouth tomorrow but don't feel it's wise to tax the leg for 6 to 7 hours. Such a bummer - I was really looking forward to seeing how I would fair at the ironman distance, less the run.

So it's on to 2010 - focusing on 70.3, my new favorite distance (Oceanside, Eagleman and Timberman, for certain). I age up next year (45) so my big idea is to try like hell to qualify for a spot in Kona at Oceanside or Eagleman - who knows, have a great day and a little luck during roll-down (if needed) and maybe it happens! Of course every other guy turning 45 next year is probably thinking the same thing... So be it - I'll see you there!

Thanks for reading!

work2Bdone

Where the hell did August go?! ( and 2010 plan)

OK, a lot of action in August - most notably my first 1/2 iron in 8 years (and only my second 1/2 ever - both Timber) - more on that later, mainly cuz it's 2am and it will take me way too long to write about.

So for now I will just post my projected 2010 race schedule - BIG focus on 70.3 next year - 3 definites, maybe 1-2 more. I age up next year so if all goes well and I get lucky I am hoping to be making a fall trip to Kona - well, that's the goal at least for 2010...

2010 Schedule (tentative)
Feb - Hyannis 1/2 Mary
Mar - Oceanside 70.3
Jun - Eagleman 70.3; Cohasset
Jul - ?Providence 70.3; Appleman; Marlboro
Aug - Timberman 70.3; Gloucester
Sep - ?Pumpkinman 70.3
Oct - ???

Back with more on Timberman later this weekend!


work2Bdone