2013 Shawnee Mission Triathlon Preview

Tomorrow, I'll be doing the short course race at the Shawnee Mission Triathlon in Shawnee, Kansas. The race has been going on for a number of years, and this will be the third year in a row that I've done the short course race.  In both 2011 and 2012, I took second place in my Age Group.  With the new bike, I'm hoping I can finally crack an AG win there!

The course itself is fairly short (500 meter swim, 9 mile bike, lengthened 3.2 mile run), but what it lacks in distance is made up for in elevation gain.  For Kansas, IT IS HILLY.  Especially on the bike. There is only 1 flat section that may be 1 mile in length.  And there's also the Dam Hill, with a grade near 18%.

This year, they've changed the race up a bit.  The run previously used to be 2.4 miles of constant up and downs.  This year, they added .8 miles to the run, but it is a flat section near a creek.  There's no shade on the new section of the run, which will likely make the run even more brutal.

I'm excited to race, but I'm even more excited because this will be Rach's first triathlon! She's been training pretty consistently the last few months and is ready to go!  I thought we started in the same swim heat, which left me a few decisions to make: Do I race my own race, OR do I start behind her, swim over her a couple times and officially welcome her to Triathlon.  I left the ultimate decision up to a poll on BT.

It wasn't looking good for Rach... She's getting swum over!

Well, luckily for her they changed the waves, and now she starts 5 minutes ahead of me.  There's also some speculation that it will be a time trial start, so I guess I will try to catch her...

Race Goals:
This year, I'm really trying to just have fun.  In the past, I wanted to see better splits, but this year I just want to have a fun race.  I'm not tapering at all for this race. I've also been dealing with a little case of Achilles Tendonitis, which has put a damper on my running volume the last few weeks. My number one goal is to not aggravate the injury any more than it currently is (because I have another race next weekend!)

I'd also like to win my AG, but I'm not going to be disappointed if I don't. I hate having goals that involve an outcome dependent on other people.

Splits I'm shooting for:
Swim: 8 minutes (1:27/100)
T1: 2:00 (crazy long transition run)
Bike: 24:30 (22 mph)
T2: 1:00
Run: 24:00 (7:30 pace)
Total: Under 1 hour

Last year, I came in just under 59 minutes. I don't know if I'll be able to top that with the extra distance this year and the current state of my right heel, but I'm going to go out and have some fun and see what happens!

Thanks for reading!
mark

Midwest Meltdown Race Preview

Tomorrow's the last triathlon of the year for me, the Midwest Meltdown Triathlon, which will be taking place in Paola, KS, about 30 minutes south of Kansas City.

There is a sprint distance and long course race, which I'm opting in for the shorter of the 2 choices. Distances include a 750m swim, 10.5mi bike, and a 5k run. The swim is a bit longer the my last sprint races at 750 meters, but word on the street is that it might be wetsuit legal! SWEET! It will be the second race I will use my full sleeve 2XU wetsuit I got for Christmas!

I needed some practice getting it on.  It was a bit snugger than it was in May.....
AKA Diet time...

As of now, the weather is looking a bit suspect.  Of course, Kansas has had approximately 3 days with substantial rain since May (made up fact), and one of the days is looking like it will be my final triathlon of the season.  Oh well, we need some rain (although I'm pretty sure the crops are screwed at this point).

Humidity at 97%? Sure!

With this being my last race, I'm looking at just having a good time and enjoying it.  After Sunday, I will be in full-on run mode, with my training focusing on my 2 final half marathons of 2012.

I've been living in my Sugoi compression sleeves the last month...

My training has been mediocre at best for swim/bike since my last race, but my emphasis has turned to run training the last month.  I've increased my weekly volume to 25 miles, and that's only going to increase.  I'm hoping to see AT LEAST a similar time from my 5k run at the Matt Mason Memorial Triathlon this month.

Regardless, I'm going to try and get my 20mph average for the bike this race.  I hear that this is a flat course, and with a little help from the weather, I think I can finally crack the 20mph threshold.  It would give be a nice boost heading into my "offseason"!

Finally, I have a training buddy of mine racing in his first full distance Ironman tomorrow at Louisville, and I will be thankful I don't have a 140.6 miles to cover!  Best of luck, Jon!!!

Be back for a race report!
Thanks for reading!!!

Matt Mason Memorial "Cowboy UP!" Triathlon Preview

Tomorrow I will be racing in my second to last triathlon of the year, the Matt Mason Memorial "Cowboy UP!" Triathlon at Smithville Lake, MO.  This is the first year for the triathlon, and is in memory of Matt Mason, a Navy SEAL who was killed while on a mission with his SEAL team.  All of the proceeds from the triathlon will go directly to numerous charities, including the Wounded Warrior Project.  The race itself is a sprint distance, which combines a 500 meter swim, a 10 mile bike, and a 5k run.

The main draw for me to this race included the charity benefits, as well as the Time Trial swim start.  This will be my first race that incorporates a TT start, with swimmers going every 3 seconds.  Hey, I hope to avoid some swim beatdowns!

Goals:
These are going to be short and sweet!
Swim- 8:15-8:45.  I would be shocked if I'm anywhere under 8:15, as I probably won't be drafting much this race, and my swim training has been lacking the last month.

Bike-  I rode 2 loops of the bike course last weekend, and had a tough time getting my legs going. Immediately, I knew it was going to be tough, and only averaged 18mph for the ride, which was disappointing.  The course is a bit more technical then most races I've done, with a few more turn-arounds and "sneaky" elevation, but I think I can handle a 19.5 mph average for the 10 miles, bringing me in at just under 31 minutes.  Depending on how my legs are feeling, I wouldn't be surprised if I don't meet this, but I would like to be close and still have a good run. I am also going to try and go out easy for the first 2.5 miles, and then open it up. I tell myself this before every race and it never happens, but hey, let's see what I do....

Run-  I'm going to try to push hard on the run.  My plan is to start at a 7:15/mi pace, and descend from there.  I am hoping for a 7:05-7:10/mi average for the 5k, which would be a triathlon 5k PR for me.  My run is coming along pretty well, and I'm hoping to see some big improvements this race!

Transitions- I have no idea what the layout of the race is, but I would like my total transition time to be under 3 minutes. I think this is definitely doable.

Total Time:  Under 1:05:00.  This could be a definite challenge to attain, especially if I drag ass on the bike like I did last weekend.  The swim should be consistent, the bike is the big unknown, but I am really looking forward to my run.  I am excited to see what I can do after having some consistent run training the last few weeks!

The weather looks like it will be cooperating tomorrow morning, with temps in the upper 60s around race time (SHUT THE FRONT DOOR!!!!!!) Should be awesome!

Can't wait to race, check back tomorrow-ish for a report!

Thanks for reading!!!

Shawnee Mission Triathlon Preview 2012

My first race since IMKS!

Sunday, July 8, I will be doing the sprint race at the Shawnee Mission Park Triathlon!  Although a fairly short race (500m swim, 9 mile bike, and 2.4 mile run), the race itself takes place inside Shawnee Mission Park, one of the hilliest areas around to race at.  To add a bit more difficulty, the temperatures should be nice and warm! I love the tough conditions!!!

I'm especially looking forward to the race because it's the only one I'm doing this year that I did last year.  I'm hoping to see some significant time improvements.  Training after IMKS has been fairly sporadic, which included 10 days completely off following the half ironman.  I've been specifically working on shorter distances and trying to get some speed back after focusing on endurance. 

Another fun thing about the race will be representing the Kansas Beef Endurance Team!  This will be my first race in the Beef Kit, thanks some injuries this spring.  I've seen some other team members at other races, and couldn't wait to break out the new singlet!

Max and I rockin' the cycling jersey!

Last year, the conditions were really similar to what I expect Sunday:  Hot and dry.  (Last year's race report)...  This year should be no different, other than I know what to expect.  I felt like last year was surprisingly hot, where as this year, it's been 98+ degrees for the last 2 weeks.  I know it's going to be hot, but at least I'm doing the Sprint!!!

Race Goals:

Swim: My swim time last year was pretty awful, but turns out that others had the same problem.  Shawnee Mission Lake has some currents throughout, and it looks like my wave got caught in one.  My time last year was 10:23 for the 500m swim, or a pace of 1:54/100 yards.  This year, I'd like to knock off at least 1 minute (9:23, 1:43/100y).  I think it's absolutely doable if I sight and navigate well.  The speed is there, I just need to execute with people around me!

T1:  After exiting the water, there is a nice uphill run to T1. Last year, my time was 2:27, as I was unprepared for the longer run up to my spot and then struggled to get my shirt on.  I will again struggle to get my shirt on, but I think I could cut off 25-30 seconds.  If I'm right at 2:00, I will be happy.

Bike:  Aww the brutal bike.  I'm planning on HAMMERING the entire time!  Out of the seat on climbs, not coasting on the downhills, basically hauling ass the entire time.  As the day goes on, the temp will rise, and I don't feel it quite as much on the bike.  I want to gain as much time as I can on the bike before I start the run.  Last year, I was happy with my 30:04 split (18mph), but this year, I'm going to push for a sub 28:00 split (19.4 mph) that should set me up for a good hard run.

T2: Last year, 0:55.  This year, 0:50.  Should be quick and easy.

Run:  I'm hoping at this point hammering on the bike hasn't completely trashed my legs (although it is definitely possible).  Although the run is only 2.4 miles, it is flat for about 1/20th of the course.  The rest of the time you climb steep hills or fly down them.  There isn't a lot of cruising opportunities.  I hadn't ran the course last year prior to the race, and died on the run.  The last .5 miles of the race is entirely uphill, and I almost cried when I reached it.  This year, I'm ready.  I know where I'm going to push, where I'm going to back off, all knowing that the end of the race I'm going to be hurting up the hills! Last year's time was 19:53 (8:16/mile), and I'm going to objectively shoot for 19:10 (8:00/mile).  It's going to be hot, and I will be hurting, but knowing the faster I go, the faster it's over should help!

Total: My goal time last year was right at 1 hour, but not knowing how much the run sucked really did me in.  My overall time last year was 1:03:40, which was good enough for 2nd place in my age group.  This year, my goal again will be 1 hour, but this time I'm prepared for the course!  I'm going to leave it all out there, and hope my efforts will be good enough for another AG podium!  If not, I'm still going to have fun racing!  Can't wait!

Thanks for reading!

2012 Ironman Kansas 70.3 Preview

The time has come.  Ironman Kansas 70.3 will be held this Sunday, June 10, at Clinton Lake State Park, just outside of glorious Lawrence, KS.  It will be my first half-Ironman race and my longest day racing yet. The race will cover 1.2 miles on the swim, 56 miles on a rolling bike course, and ends with a 13.1 mile run around the Clinton Lake campgrounds.

This will be my "A" race for the year, aka the Big One.  I have been specifically tapering the last 2 weeks for race day, which is both nice and odd.  Nice because of the decrease in training time and volume, and odd because now I really feel every knick and ding on my body.  Weird...

This race is going to be really special for me, mainly for a few different reasons:

1. The race is in Lawrence, KS.  I have been thinking of doing this race since I first started training for triathlons, and it will be incredibly special to have my first one in Lawrence! I can't wait to wear the Jayhawk race kit!
2. My family will see me a good amount on the run.  The course is two loops, but it also loops back on itself each lap. I'm hoping to run by and see them at least 4 times!
3. Rach and I are camping!  We will be staying at the race site Saturday night.  I'm sure I won't sleep very well, but at least I will avoid race morning traffic! And Jon should be there, as well!  We will be sporting this awesome banner at the campsite!!!

Race Goals:

This should be short and sweet:  Finish.  With a smile.

That's it.  I did have a time goal, but honestly, for this first 70.3, I just want to be able to take the day in and not worry about meeting a specific time.  I should be around 6 hours, and yes, I would absolutely like to be under that, but if I'm not, no biggie.  I'm going to have fun, and keep pushing till the finish!

The day is shaping up to have tougher conditions then I would like, according to weather.com

I will have to slow down a bit for the heat, and will definitely be slowing down heading south into a 21mph headwind.  I rode the course about 2 weeks ago in 25-30mph winds while pushing hard, and I was completely dead for the 6 mile run afterwards.  The most important thing for me in this race is going to be pacing on the bike, riding within myself, and taking in my nutrition.  If all goes to plan, the run shouldn't be a 'death march'. 

I've done the training, starting in early February, and now it's time to race!  I've seen a vast array of emotions this week, ranging from straight-up fear of the course and conditions, to excitement.  Overall, I'm a bit nervous, but know that I will do fine, as long as I stick to the plan!  

Check back soon with a race report!

Thanks for reading!