A look back at Steelhead 70.3

I have finally got around to posting some photos from the Steelhead 70.3. I know, I'm only behind by about a month.













A pre-race look at the start pier 1.2 miles away.












Swim exit, feeling good.












The finishing chute, not feeling so good.















Post race, really not feeling very well.












Post race beverage. Feeling a little better now!

After looking at these pictures again, I begin to realize how much fun this race really was. The emotional swings that I went through on that day were huge. I went from being on top of the world, to tears of pain, to tears of joy, and some tears that I can't really explain. It was a great journey to get to this race. I am really looking forward to the journey to Ironman Zurich and taking in all of the feelings and experiences along the way.

The Return

Holy Crap, I can't even remember my last post. So here comes a quick update on the Racer's world. After taking a long two weeks off of real training I haved returned. I had what I consider, for me, to be a breakthrough speed work out late last week. I thought that I had lost all of my speed, but I was wrong, I just forgot how to use it. This workout came at the gym on a tread mill of all places. Oh, I forgot to mention, I am now a proud member of Gold's Gym. There will be no more chasing lap swims from school to school to get in a work out. Anyways, back to the speed work. Easy warm up followed by a six minute mile that felt really easy followed by four quarter mile repeats with a quarter mile jog recovery between. Nothing special right? Well, I did the first two 1/4's at 5:15 pace no sweat. The third was at 5:04 pace and the last at 4:50 pace. It's been years since I ran quarters like that. I forgot that I could run that fast. I forgot what it feels like to run that fast. It feels good. I am starting to think that it is more my frame of mind that has been holding back my speed than my actual fitness or ability to run fast. I have been focusing on such long endurance that I have forgoten how to run short distances.

So, after coming to this conclusion I have decided not to race another half iron this fall. But instead I am going to try some short races and try to run some fast times in a few road races. I would really like to run a 5K sub 18min. Don't know if I am there yet, but by late fall I may be close.

I was trying to begin the planning for Ironman Zurich training for next year and I began to think that a step away for pure tri training for a few months will help keep me focused when the time comes to put in 20+ hours a week swim, bike, run. I still plan on keeping up with all three disciplines, but I think that I am going to focus on the run, and keep the swim and the bike as my relaxation days. This plan may change, I am not very decisinve these days!

Racer out!

Help Me!!!

So after starting up training after the week of rest I thought I felt great. Wrong... I have no power at all on the bike, and I feel like I completely forgot how to run. Anyone know what's going one? Do I need more rest, or should I tough it out?

Rest and Recovery

A week of rest is Great! I just finished a full week of recovery after the 70.3 and I feel great. I only did one real workout last week with a bunch of sesions to just stretch. The one ride I did take was with the club and I actually felt pretty good. I didn't have any sore muscles, but I also didn't have any power in my legs at all. It felt good to be on my bike when it is set up for road riding rather than triathlon. I took off the aero bars and put my road saddle and seat post back on. Oh, did I mention that was the first thing that I did on the Monday after the race. I think I was a little burnt out on riding with my aero bars. I am really looking forward to doing some long rides in a road setup.

So now the training resumes. I don't really have a solid plan put together for the late summer and fall yet, but I also don't have any races planned yet. I think that I am going to work on run speed for about a month and try and do some road races later in the fall, but I'm not sure yet. I also want to shift some of my time to training for rock climbing. I have really missed climbing the last two years, so I am going to make sure I put some time aside for that in the fall. My fingers have become really weak, so it will take some time to get them into shape for climbing.

It feels good to have my goal race done. I can finally relax and enjoy some of the things I've had to pass on for the last few months.

70.3 vs Marathon

OK, so I have finished my planned racing season and I am still wanting to sign up for fome races. The big question is, do I enter another half iron or do I train for a late season marathon to prep for Ironman Zurich? I would be considering doing the Square Lake half or the Walker North Country marathon.

Or, should I go all in and do both? They are about a month apart.

What to do, what to do?

Steelhead 70.3 Race Report

So, it is finally done. I have completed my first half iron race and I feel pretty good about it.

Swim
The swim start was nuts. It was a jump off the pier start. I happened to big in the largest wave in the race, so you can imagine what it is like jumping off a pier with about 300 or so other racers. There were bodies flying everywhere, actually it was really cool, I loved the start. The swim went really well for me, being that the swim is for sure my weak point. It was all flying elbows and feet for the first half mile or so, or at least that is what I thought. I pulled my head up to sight, expecting to be about half way down the straight line course, linly to see the final buoy. Great, swim leg was done before I knew it. Coming out of the water was different. It was up hill in the sand, with stairs and about a quarter mile run to T1. Overall, the swim rocked.
Swim: 33:23 1:44/100
T1 3:57

After taking my time in T1 I was off on the bike. The bike course was great. It was a lot of small rolling hills, with only one real climb. I was hauling ass and it felt great, and my heart rate was right where I wanted it. The bike was fun, with a lot of high speed sections and rolling hills, with great shade. It's rare to have good shade on bike course. My only complaint with the bike course was the lack of draft marshalls. I saw so many people drafting it was sick. I kind of had a mental breakdown around mile 40-45 when I was passed by a Tour de France size peleton. There was about 30-40 riders, riding two to three wide and wheel to wheel. What the... Many of these riders were not even riding in their aero bars, they were sitting up talking to ach other and enjoing the draft. I was so pissed, the last 12 miles or so I just wanted to be off of my bike. Other than the lack of draft marshalls the bike course was great, it was the most enjoyable ride I have had in a race. Of course that only lasted until I was passed by the Tour!!!
Bike: 2:27:28 22.8MPH
T2: 1:38

After taking my time in T2 I was off. This seemed a little weird, this is the longest T2 time I have ever had, and the only time I have put on socks. I even took the time to wipe off the sand that was still on my feet from the run to T1. As usual, it took me about a mile or so to get my legs under me and get into my rythm. For the first four miles I was on my dersired pace, 8:00/mile and feeling tired but still pretty strong. I soon started to really feel the heat and humidity. I am not sure what the temp was while I was running, but I would guess that it was at least 87F with pretty high humidity. Did I mention that there is no shade on the run? At mile five things took a sharp turn towards the worse. My quads on both legs began cramping up with every stride. By mile six I was beginning to go into survival mode. I decided to start walking through the aid stations around mile seven to see if I could get anything back in my legs. It didn't really help, I could start back running on pace for about a quarter mile before I was full on hurting again. The final three miles were a very slow and painful mix of shuffle and walk shuffle and walk. I have never blown up like that on a run before. It was by far the most painful run I have ever had.
Run: 2:06:22 9:39/Mile
Total: 5:12:47

My original goal was to break 5:15, so I did that. But, I really felt that on the bike I had set my self up to go sub 5 hours, but that may have been a little fast for my legs. After the race, I sat down and tried to take off my shoes. Wow, now both of my legs, top to bottom went into one large cramp. I felt pretty bad that I could not even take off my own shoes without help.

Overall, I am happy with the race. I would have like to had a better run but that's OK. I have my first half Ironman in the books and I enjoyed it. Even though I walked during the race I feel like I gave it all I had on that day. Pics will be coming soon.

My mission was to race my way.

Mission Accomplished!!!

"Pre" race jitters!

Two days to go until the Steelhead 70.3. I have spent a lot of time the last couple of days surfing the web for inspiration and relaxation. I found some great clips of Prefontaine. This man was unreal.



"To give anything less than your best is to sacrafice the Gift."
-Steve Prefontaine

I really need some sleep!

I hate the taper before a big race. I feel like I have no energy, and I am always tired. But, I can't sleep. I haven't had a goods nights sleep in about a week. I feel like I am just more and more worn out each day. It does seem that the heat wave has broke a little, so I am hoping that will help some. All of my workouts during my taper have been cut a little short. I am being very cautious with the heat, I don't want to do any extra damage to myself this close to a race.

I just keep trying to remind myself that I have done the work. I have reviewed my training log and looked at the volume of work I have put in thus far. I also keep remiding myself that I am doing this because I want to. So I'm not sure why all of the stress is getting to me so badly. I have my last pool session tonight, so I am going to try and make it really relaxing and try to clear my head a little.

There has also been the added stress of trying to plan out the traveling to the with my mother. She has to have everything planned out to thevery last detail. This really stresses me out. What ever happened to just getting in the car and going?

Travel Plan:
Leave Thursday around 5:00 pm
Arrive at hotel late, sometime around 1:00 am

Friday:
Early morning swim in Lake Michigan.
Drive bike course.
Bike the run course
Packet pick up.
Course talks.
Check bike into transition area.

Saturday:
Up at 4:00.
Breakfast.
5:00 am, leave for race site.
5:30 am, final bike check and transiton area prep.
5:45 am, easy bike warm up followed by some easy running with strides.
6:30 am, be at swim start for warm up.
7:06 am, Boom!!!