I told my coach that the title I was going to put on this Race Report would be: “EN Kool-Ade is BORING…”, with a first line of “…until you start passing folks in mile 2 of the run”. At EnduranceNation we are coached to ride steady and controlled. Tests are performed to figure out our goal watts for the bike, and riding that goal really paid off!

This was a great weekend of racing for me.

Breakfast was the same for both races: Clif Bar, Banana, hard boiled egg, Gatorade – 3 hours before my start. Then one Gatorade while setting up transition.

Numbers for the half ironman race:
Swim: 31:10
T1: 4:20
Bike: 3:03:35
T2: 3:31
Run: 1:45:37
Total 5:28:15
AG place: 51/259, Overall 274

In contrast, here were last year’s:
Swim: 34:17
T1: 2:59
Bike: 3:11:04
T2: 2:49
Run: 1:49:13
Total: 5:40:22
AG place: 54

So I was very pleased with good improvement everywhere (except my lollygagging in transition!).

The swim went really well. Sighting is hard since we’re basically swimming right into the sun. But I got a LOT of good drafts, and just cruised.

I think this race went so much better than this year’s Oceanside performance because of my discipline on the bike. Here are the power numbers:
TSS: 227.9
Norm Power: 204
VI: 1.06

My goal watts was 200, so I was right there. It was hard seeing SO many people stream by me on the uphills. But it was juicy passing them again on the crests, and blowing by many more on the downhills and the flats. But the real justice didn’t come until the run.

I got passed by very few people on the run, and I only had to walk up a chunk of two or three of the very steepest trail hills. I was happy that for the last month and a half almost all of my runs have incorporated some sort of hill.

Not much more to say, like I said…kinda boring. Very happy though.

Recovery: I brought one serving of Clif Bar Recovery drink with me, and drank it right after the race. Stood in the cold lake for about 30 min, ate at the expo and put my feet straight up in the air against a tree for another 20 min.

Then up to camp, good dinner with Rich Strauss and the fine folks from Pasadena Tri Club. It was great to hang with Rich and Marvin, and just chill with people around the campfire that night. Went to bed a little later than planned (10pm), but like I said, it was great to just chill and watch the wood burn.

Now then, on to the Olympic distance on Sunday morning…

Numbers for the Oly:
Swim: 24:39
T1: 3:50
Bike: 1:25:56
T2: 3:10
Run: 45:24
Total: 2:43:01
AG Place: 29/156 Overall: 320

Power numbers:
TSS: 112.2
Norm Power: 207
VI: 1.07

Left camp for the race start right on time, but noticed the wheel cover making a bit of extra noise – has it been this loud all the time? Started down Lynch hill and a guy rides up next to me: “Is your back tire flat on purpose?” Crap. But dopey me, I don’t have an extra spare tube and CO2 in my RV size transition bag (nice quote from Rich when he see’s the monster: “Is THAT your transition bag?!?!?!”). So I walk down to the very nice mechanic guy who throws a new one on for $11 – cool, I’m back in business. I’ll tell you though, walking down that hill woke up my glute muscles, and not in a good way .

While the bike was being repaired I looked up my wife’s former boss and current dentist, Robert Plant, who is a legend in triathlon. He’s in his 60’s, has done Kona many times, and won his AG this day. We’ve been in a number of races together, but I’ve never had a chance to meet him.

The highlight of the pre-swim was standing next to Nacho Libre – yeah. Some guy was wearing his race cap, goggles, a Mexican Wrestling mask, bright red tights and some shorts. Classic. And that’s the way he started the race I think.

Lynch hill out of T1 was hard. Again, I fought, fought, fought to not push. Then about 2/3rds of the way up, there were two Cal Poly coeds, showing their bums to the passing riders – one with “Faster” and the other with “Stronger” written across their cheeks. Very funny.

Up and out of the park, and on to the rollers. Same as Saturday – back and forth with a huge wave of people. Them streaming past on the uphill, and then blowing by them on the downs and flats.

Same hydration as Saturday – Infinit concentrate (in Camelbak on Sat, bottle on Sunday) and course water in the AeroDrink). Worked great. Did one pee at about mile 2 on both runs as well.

The run went really great – I was SCREAMING (or so I thought…). Then some guy went blazing past me, and was encouraging people as he went, so I decided that he shouldn’t be left alone. I caught up with him, and for a brief moment I noticed we were doing 6:30ish pace – yipes! But we were well into mile 5, so what the heck, it’s mostly downhill from here. He then tells me news that is about the worst you can hear…”weird that the markers the put up are in kilometers, not miles.” WHAT!?!?! I had just drained my Infinit bottle (since we only had a few minutes left as we pass marker #6). Oh CRAPPPPPP!.

He assured me that there were just a couple small hills left, then all downhill, so I just went for it. My right hamstring was right on the edge of cramping, but it was more a muscle tightening than a dehydration spasm, so I wasn’t too scared. During that run I saw maybe 5 people basically crumple on the road trying to stretch out spasming legs.

When we got near the top of Lynch I told the guy that he shouldn’t pace me, but should go if he had it in him…and he did. I saw him after the race and thanked him profusely – without him I’m not at all sure how I would have done, but I could easily see another 3-5 minutes on my time.

Again with the Recovery drink, soak in the lake, food at the expo, break camp, and head home.

Much thanks to Rich, Marvin and the Pasadena Tri Club.

Much thanks to the EnduranceNation Kool-Ade.

Mike

Readers Digest version – Great venue, great race, GREAT volunteers, a bit too much wind during the swim and bike, pleased with my race, wishing I was faster – 12:36.

I had the pleasure of not having to worry about CDA lodging – my wife’s sister lives 12 minutes from the starting line! So we enjoyed a family get together along with the race. So me, wife, twin 5 yr. olds and my wife’s son flew in Thursday. To babysit the twins on raceday, wife’s niece and her boyfriend (the niece’s boyfriend, not my wife’s!) flew in on Friday.

On Friday morning I swam a lap of the course, and sat through a very helpful pre-race talk with Rich Strauss – I’ve followed his Intermediate Ironman training plan since Christmas. The key thing I took away from the talk: spend your day getting prepared for racing starting at mile 18 of the run. Other than walking up the hill to the second turn around and one other very short hill, I had no unscheduled walks (I walked out of most of the aid stations to drink).

Race morning started at 3:30 with a trip to the potty (30 min before my alarm). Breakfast consisted of a Clif bar, banana, Gatorade Endurance, and a hard boiled egg. Thirty minutes before the race I had another Gatorade.

The race started under the shadow of 10-20 mph winds, and very choppy water. I was surprised to hear the announcer offer a duathlon option if anyone wanted it. From what I can tell, about 35 people took the offer and skipped the swim. My guess is that at least that many started the swim and never finished. It was rough out there. I found the solution to my hydration problems – I think I drank at least 1/2 gallon of lake water due to the waves. I also got kicked, a lot. I have two abrasions on my nose from goggle impacts. At the mash up at the first bouy I politely, but firmly, removed a young lady’s grip from my arm. She said “Sorry” – but you get the idea of how crowded it was for that little scene to take place. I’m all for tradition, but the mass start tradition I could do without. And I started WAY right and out of the fray, though I did stray closer to the middle of the course at the buoy (a mistake I quickly corrected).

Swim time: 1:18:50

During much of the swim and into T1 I was FREEZING – more on that in the “Things that didn’t work” section below. The highlight of my extended (12 min) T1 was the slathering. The people applying sunscreen had warm hands, and it felt SO great on my ice legs.

I started out very slow on the bike. Very slow. I was freezing, and glad that I had arm warmers on. My upper body was spent and wouldn’t hold me up in aero position, so I mostly sat up for the first 45 minutes or so. Once I got to the first real hill the daze cleared and I started to ride for real. Oh, but then the hills hit. It’s not that any one of them was a monster; it’s just that there were a lot of them. But the course was great, the roads were in very good condition, and the community support was terrific. Loads and loads of residents brought chairs to the top of their driveways to watch and cheer as us crazies went by. Each of my three bike splits had a faster time than the previous – dang, if the race were only 200 miles longer I probably could have gotten up to a respectable pace!

Bike time: 6:39:30

The run went better than I had hoped. Well, I had hoped for a 4 hour time, and that didn’t happen, but all went according to plan, and I didn’t bonk or cramp out. My biggest concern coming into the race was a nagging groin strain that has been with me for about a month. I was pretty nervous that 30 minutes into the race it would flame out. So to protect it I shortened my stride considerably and just ran lots of short quick steps. Many people feel that this is the way you’re supposed to run anyway, but I don’t because of problems with one of my big toes. Mercifully, the toe cooperated, and didn’t flare up.

Again, the community was outstanding, and a couple of houses had their stereos blaring (Rocky, Chariots of Fire, and U2!). After not seeing familiar faces through the bike, it was great to see my wife, her sister and her husband. I also saw (and heard) from many Silicon Valley Tri Club members. And my brother in law’s buddy Kevin who gave constant phone updates to the rest of my crew who couldn’t find me on the course. You guys were great!

After a little nervousness that maybe I should have included some reflective tape on my clothes, I hit mile 22 or so, and still had a lot of daylight. I drank coke for the first time, and started running closer to my 9 minute pace goal. And then around the corner, and a straight shot to the finish line. I was smart enough to take off my hat and sunglasses, and zip up my jersey for the picture, but I finished too close to the previous runner so I never got to hear the famous “you are an Ironman” bit. Hmm, I don’t remember hearing anything. Maybe they did say it.

Run time: 4:20:49
Overall time: 12:36:05

Things that went well…
Nutrition. I chose to not get a CDA rolldown slot last year at Oceanside because I was so badly dehydrated and realized I needed to get better control of my nutrition and hydration. Things went perfectly on Sunday. On the bike I wore a CamelBak with 12 scoops of Infinit (to cover 6 hours), and supplemented with course water, a couple banana chunks from the course, a Clif bar, and a few salt tablets. The CamelBak was empty right at mile 111. Nice. On the run, I started with one bottle of Infinit with 4 scoops, and had another in my special needs bag (or my Dire Needs bag as my sister in law called it!). I then walked through most of the aid stations and was careful to put down at least one cup of water per station, sometimes another 1/2. I also ate probably 3 salt pills, and started drinking a cup of cola at each station starting around mile 20. I think maybe I could/should have started the cola earlier.

Porta potties. All this drinking sent me to the porta potties probably 5 or 6 times. I was very appreciative of the typically 4 potties at each bike aid station, and 2 per run station. I think I had to wait only once. At one of the bike stops they had a rack, at another a volunteer held my bike. Very nice.

TriBike Transport. Nice to not have to mess with the bike.

Support. I could not have done this without the help and encouragement of many, many people. This report would go on for another 3 pages if I listed them all, but thanks Laura and Danny for opening your home and being a great help with everything in CDA. And many, many thanks to my wife and twins for putting up with my crazy hours, long workouts on the weekends, and the multitude of you made over the last year to make this day happen.

Things that didn’t work…
Oops too much… I shouldn’t have had that last bottle of Gatorade right before (not) sleeping the night before the race. I took a lot of trips to the bathroom when I would have preferred to be sleeping.

Wetsuit. After the first 1/4, and sitting idle in the traffic jam at the first bouy, the top half of my wetsuit filled with water, including the arms. I thought it just flushed through, and would get warm again, but it never did – cold water just seemed to keep flowing through. My neck seal seemed tight, and I can’t find any obvious tears. I’ve been diving much of my adult life, and have tons and tons of time in wetsuits, and I’ve never experienced anything like it. So I rode really low in the water, and my arms were extra heavy. Funny, I did a good enough time, but my arms and shoulders were hamburger for the first hour on the bike.

SaltStick was sticky – had to take apart to get the tablets out on the bike. Maybe the pills I had were too big. I should have worked with it more in practice.