Videos

I have been posting some videos on youtube lately just chronicling some things that happen during a week for me.  A lot of it is driven by me wanting to get more video of things that we do.  Enjoy the last couple that I have put up.  I had originally planned to try to get a video up every week.  I am guessing I will be more like once a month, with the goal of getting to weekly eventually.

 

 

Door County Sprint

Emily made a decision last year that she wanted to race the Door County Triathlon Half Ironman course.  When I woke up New Year’s Day, (she registered in the middle of the night) and we were talking about the trip up to Door County, I decided to register for the Sprint distance race.  This would give us something to do on Saturday morning of the weekend.  I’ll leave the weekend round up to Emily, but I wanted to talk about my race specifically.

I honestly didn’t have a lot of expectations for this race when I registered for it.  I really thought I would get out, have some fun, and then help Emily get ready for her race the next day.  I was a touch nervous the morning of the race and even had to go back to the hotel after we left to pick up my Garmin (if I don’t have it, it doesn’t count).

Water

The water was calm Saturday morning.  There were a bunch of people warming up in the water, but I decided to hang out and listen to music.  This is the first time I have done this and it helped out a lot.  I turned the volume way down so that I could hear what was going on around me, but the music helped to keep me settled.  About race time, Emily and I ran into a guy wearing a Chattnooga shirt from last year and we talked to him and his family for a bit.  He gave us some insight into the Chattanooga race.  This was his daughter’s first triathlon, and they were there to support her Saturday, the following day he was going to be doing the half distance race.

Waves were sent into the water, but mine was about 30 minutes after the race start.  When it got close to time, I pulled on my wetsuit, my swim camp, pulled my goggles on to my head, and made my way to the beach.  Lots of nervous folks out there gave me a bit more confidence.  I have done this before, there isn’t anything to worry about.

The swim was not too bad.  There was a bit of a current that pushed me around a little, and that caused me to have to redirect myself a few times.  The water was very clear, so I was easily able to see the lines that the race volunteers had painted the night before, so getting back on track wasn’t tough.  We had recently listened to the DC Rainmaker podcast where he discussed how you can lose your watch if you have the quick disconnect on it.  So I had that worry going through my head about every 20 seconds.  Ultimately, I didn’t lose my watch.

Getting out of the water, I made my way to the wetsuit strippers.  They tore my wetsuit off quick (after deciding who was going to do it), but they took something else with them, which I didn’t notice for a few minutes.

Transition went pretty flawless.  Helmet on.  Glasses on.  Run to the bike out.  I made it to the mount line, but there wasn’t a beep when I crossed?!?!?!?  I looked down and noticed that I didn’t have my timing chip on.  So, it was back to my rack spot to see if it was there.  After a little digging I was able to find it tangled up in my wetsuit. I put it back on and was off again.  Once at the mount line, and jumped up and spun off.  About a minute later I slipped into my shoes and got ready for the next 18 miles.

Em and I rode the bike course a few weeks ago, and I knew what to expect for the most part.  We had also discussed what we thought I could hold for power over the course.  Em thought I could hold 160 watts or so for the 18 miles, and I guessed 180.  I averaged 185 watts and almost 21 miles per hour, finishing the bike in about 52 minutes.  That’s pretty quick for me, and honestly, a new expectation for myself.

It’s a great bike course.  For a little while you are in the woods, then you get a view of the bay before getting to the beginning of the city and turning around.  One thing I really remember from the ride was a great banked turn.  I remember it because I felt like I was flying, which I guess I was, since Garmin shows me at almost 25 MPH.

Bike Fast

The transition to run was a little less stressful, having not lost my timing chip this time.  But I did bring newer shoes that didn’t have speed laces on them, so I did actually have to tie my shoes (poor planning on my part).

The run is a simple out and back.  I ran past the parking lot, then a corn field, then the corn field again, then the parking lot again, then finish line.  And it felt that quick.  At just over a 9 minute pace, I killed any effort I have ever put forward.

I kept thinking I was going to hit the wall at some point, but I just kept going.  At one point I wanted to walk, but remembered that I have been talking to Emily about pace management instead of walking, so I just managed my pace back a little for a few minutes, then off I went again.

Run Door County Nick

Finish time 1:35:03 (exactly one second behind the guy who placed 15th).  17 of 36 in my age group and 222 of about 1000 total athletes for the sprint.  This is now my effort to beat for sure.  I can’t really match this up against the Elkhart sprint since the bike distances are different, but I can say my effort was better.  I am definitely interested in doing this race again.

Door County Tri really puts on a great race.  Everything about this was great (including volunteering the next day).  The food was good.  Beer was vast and they had music or a live band all day.  It makes me wish that Ironman would put the same effort forward for their races, but I realize they host a lot more athletes and are a bit more spread out.

More Red Than Green

The last month my Training Peaks calendar has really suffered.  There are so many missed workouts, it’s embarrassing.   From work being less than ideal at the moment, to Nick and I being sick on and off, to shear lack of motivation; my calendar is a sore sight.

Training Peaks Calendar

The weather is finally nice enough to exercise outside and all I want to do is stay inside on the couch.  I’m not exactly sure how to get out of this funk.  I have TWO major races coming up – Door County 70.3 is a few weeks away and Chattanooga will be here before I know it.  I NEED to get motivated.  I know I’m on the verge of being completely underprepared for both races if I don’t get moving soon.

How do you find motivation?

2017 Elkhart Lake Race Report

Elkhart Lake is where triathlon began for us last year.  Nick and I returned this year because it is a great race – the course is nice, and we did not have travel too far from home.

I had a couple of goals for the race:  Don’t freak out on the swim and beat last year’s time.  I accomplished both!

The Swim
With my last two races resulting in a DNF due to the swim, I was a little nervous getting in the open water again.  I hadn’t swam outside of the pool since Austin 70.3 in November.

Race day, I was unusually relaxed.  Nick and I were in the last swim wave, so we hung out all morning.  I was a little nervous because I didn’t want to be the last sprint athlete our of the water.   I knew I could finish the swim, even if I had to doggie paddle my way through it.

We lined up and waited for our wave to start.  The gun went off and we were chatting with people in our age group.  We saw the first of the athletes complete the swim, and not too much longer it was our turn.

Elkhart does a rolling swim start, so you line up by wave, give your bib number and are off.  The next athlete is about three seconds behind you. It was my turn to enter the water.  I ran into the water.  As I was about to dive, out of the corner of my eye, I saw Nick pass me.  (So much for beating him on the swim).

The water was cold.  I knew I had to keep my breathing under control, and remain calm.  Halfway to the first turn buoy I recognized where I had my little panic attack last year.  I kept swimming.  I was in a rhythm, breathing every other stroke (every third stroke was just too much).  Although, I was sighting very often, I didn’t stop swimming.

Before long I was at the first turn buoy.  Last year, I held on to a kayak hear to catch my breath.  I kept going, no need for a kayak this year.  My head was out of the water a little more than I wanted, but that’s what was keeping me comfortable, so that’s what I continued to do.  I was sighting nearly every stroke.

I got to the second turn buoy in no time.  I saw a girl struggling a little on the swim.  I asked if she was okay, and she said yes, so I kept going.  I was almost there.  I got to the point where I could touch and swam some more.  The water was getting cloudy/sandy, so I stood up.  As I ran the rest of the way, I saw Nick exiting the water.  I wasn’t too far behind him.

Swim Time – 9:05.1 (2:16/100m)

T1
The transition this year was a little longer in that you had to run along the back of the transition areas to enter transition from the swim.  I ran/walked to transition.   Once at my bike, I hung my wetsuit, put on socks, shoes, sunglasses, helmet, grabbed my bike and was out.

T1 Time – 3:59.9

The Bike
The bike course changed slightly the day before the race due to road construction.  Instead of three left turns to turn around, you made a left turn then right turn, and then a u-turn and back down.  No big deal.  It was essentially the same course.

When setting up my bike that morning, I poured my Tailwind in my aerobottle without mixing it.  I figured the jostling of the bike would stir it enough as I rode.  Boy was I wrong.  I drank all of the powder in the first few sips, and was left with slightly flavored water the remainder of the ride.

2016ElkhartLakeEmilyBikeI started the bike off strong.  My heart was beating fast.  The good thing about starting in the last swim wave is that there are a ton of people before you to pass on the bike.

About mile 2 I got stuck behind a Tahoe who was stuck behind two athletes who were much slower than my pace.  Without any way to pass, I had to stay behind the vehicle, until the course turned off and I was able to make my pass.

Next up were the two hairpin turns.  I remember these scaring me last year, but I was ready for them.  I slowed down, made the turn, then picked up speed again.  I was passing people on hills, something I couldn’t seem to do in my first race.

I rode by the place where I stopped last year to help out the guy with the flat tire. No one was on the side of the road this year, thank goodness.

I was trying to keep steady uphills and let the downhills work for me.   I was on the lookout for Nick, knowing he was ahead of me.  About mile 6, I crossed Nick on the bike.  He had already made it to the turnaround and was headed to transition.

I made it to the turnaround, careful not to fall, and continued on my way.  I was still passing people, and only had a few people pass me the whole ride.  Before long, I was nearing transition.

Bike Time – 47:15.2 (15.7 mph)

T2
I dismounted my bike and began running in to T2.  I very quickly regretted not leaving my shoes on the bike and running barefoot.  But the pathway leading to transition was single file, so I had to run in my bike shoes.

I racked my bike, changed shoes, changed hats, put on my bib, and was out.

T2 Time – 2:54.0

The Run
I still hadn’t calmed myself down.  My heart was still pounding.  I knew this was going to be a difficult run.  My pacing was off, I was running too fast.  Before the 1 mile mark, I had to take a walk break.  I needed to steady myself, run leisurely; but that wasn’t happening.  When I was running, it was fast.  This 5k was going to be bad.

Nick was ahead of me, but I wasn’t sure by how much.  When I passed where the course loops back on itself and didn’t see Nick, I knew he was less than 20 minutes ahead of me.  I continued my run/walk regimen, a little disappointed in myself for not being able to pace properly.

I made it to the water station and knew the big hill was up next.  I made it up the hill, but no without walking.  I wasn’t passing anyone, and really no one was passing me either.  There were people out on the course, but I felt like I was running it alone.  Finally, I was at the downhill, and let me legs just keep moving.  I told myself I had to run it in, and I did.

Run Time – 33:12.9 (10:42 min/mile)

2016ElkhartLakeFinish

Total Race Time – 1:36:27.3

This year versus last year:
I was definitely more prepared for the race this year, both mentally and physically.  A few days before the race I sent my coach my race predictions.    I thought it might be fun to compare my times.  Below are my 2015 Results, 2016 Predictions, and 2016 Results.

2015 Results 2016 Prediction 2016 Results
400m Swim 12:26.3 10:00.0 9:05.1
T1 4:30.5 3:00.0 3:59.9
20k Bike 52:47.6 46:00.0 47:15.2
T2 3:16.5 3:00.0 2:54.0
5k Run 34:35.8 32:00.0 33:12.0
Total 1:47:36.7 1:34:00.0 1:36:27.3

A total of 11 minutes 9.4 seconds improvement from last year!

2016 ElkhartLakeFlagEmily

sub-30 5K

Sunday, I set out with one goal in mind: sub-30 PR for my 5K.  I’m pretty much an 11:00-12:00/mile runner.  I never thought running 3.1 miles under 30 minutes would even be possible, as I had accepted my running pace.

During my off-season, my coach has been giving me what seems like endless running drills.  Most of which were completed on the treadmill; which makes them even more dreadful.  I knew the day was coming when we would put all of that hard work to the test….and Sunday was that day.

I did it!  I totally rocked my 5K PR at 28:59!!!

5K PR 28:59

Here’s to getting faster and stronger, and continuing to break records!

Q1 2016 Totals

Since I’ve been a slacker in posting our monthly totals, I figured I might as well just post the quarterly total, and we can from there.  Here are our distance totals thus far in 2016.

Health Club Dues:
January $1.74/visit
February $3.88/visit
March $2.43/visit

2016
Emily Jan Feb Mar
Swim (miles) 5.8 3.6 7.2
Bike (miles) 254.8 169.2 183.7
Run (miles) 31.9 21.7 33.7
Strength (min) 146 30 49
Nick Jan Feb Mar
Swim (miles) 5.8 6.5 11.6
Bike (miles) 210.3 165.5 321.6
Run (miles) 43.3 30.3 47.3
Strength (min) 72 n/a n/a