Looking Back

Recently, I have been continuously thinking about my season, now that I have nothing planned on my schedule for 2011 (2012 is already going, though!).  I had so much fun, learned so much about 3 different sports, and met some really incredible people. While it’s been nice to think about the experiences I have had and the progress I made, I am finding that the self reflection could be useful in helping me decide my personal goals for 2012 (pros do it, I can give it a try).  This week, via the active.com weekly newsletter, I found an article structured around reflecting on your past season.  I’m not too big on pondering my “feelings”, but I am going to give it a go.  If it helps me come up with better goals (and results) for 2012, then I’m all for it.

In hindsight, were your season goals clear and attainable?
At the start of my season, I had no goals, other than finishing a triathlon.  I had no idea what training would look like, how I should structure my weeks, or how to implement strategy into racing.  Hell, I didn’t even have a bike!  As the season progressed, I kept wanting to try area races, so I signed up and gave it my all.  Again, my training was fairly unstructured, and had few goals, other than finishing.  While “finishing” a race is a great goal to have, my goals for next year will be much more specific and progressive.

What were you most proud of this season?
My first race! I had no idea what I was doing (other than swimming/biking/running a certain distance).  I was really nervous leading up to the race, and even considered opting out for a brief second.  The inexperience in that environment was both frightening and invigorating.  I made it through the race, despite nearly drowing in my first open water swim, and really can’t put into words the sense of accomplishment I felt.  This has pushed me to keep racing, training, and challenging myself.  I know that won’t change.

What frustrated or disappointed you the most this season?
I am a control freak.  It’s the main reason I want to be a researcher someday:  I get to control EVERYTHING in a study.  For triathlon, I tried to control as much as I could:  The amount I trained, specific workouts, nutrition (well, kinda...), and rest.  As my season went on, I encountered a few things that I couldn’t control:  Mechanical issues with the bike, weather, bad directions IN a race, and medical issues.  I learned an important lesson from these experiences:  Don’t let it ruin a race.  $h!t happens, laugh it off and keep going.

What habits seemed to hold you back from achieving your potential?
This is SOOO hard for me to write, but my diet... I like to eat.  A LOT.  I don’t think I am overweight at all (burning 1000 calories a day helps), but I think I could stand to lose a few pounds.  I could also stand to learn a little thing called SELF CONTROL.  Halloween has been rough... candy corn.... oh...... Regardless, I am going to set a specific race weight goal for myself next year, and will look at my caloric intake vs my estimated expenditure and make sure I am eating to coincide with my energy needs.

I also need to incorporate morning workouts.  Right now, my schedule is set for work and school, but it varies week to week.  Yeah, confusing... But,  I am consistently available to workout at 6:00am.  Imagine that.  Doing more workouts in the morning should help with missed workouts later in the day.  I have the drive to do them, I just need to DO THEM...

Lastly, I will be adding weight training this winter/spring, and hopefully 1 session per week during the race season.  I currently feel strong, but I can definitely tell a difference between this year and past years.  While I’m okay with giving up some strength to have improved success racing, I feel that strength training will help me stay injury free throughout the season, and give me some added power.  Can’t go wrong with that!

What decisions should you make in order to have your best triathlon year ahead?
Other than setting more achievable and specific goals, incorporating better nutrition, working out in the mornings, and weight training, I have realized the importance of having a good plan for your training.  I am now starting to understand the importance of structuring your year around periods for base, build, peak, taper, and race (Periodization. Check it out).  Since I am still learning about these processes, and want to focus on training right IMMEDIATELY, I got a coach! I can’t wait to see the structure pay out in faster times in 2012!

I'm stepping into new territory this winter and spring.  I will have a structured plan, specific goals for myself to reach, and an ever-increasing love and drive for the sport. I now fully view myself as a triathlete, not necessarily someone who has done a few triathlons.  I have big plans for next year, and can’t wait to get to work!

Wow... that seemed helpful...

KC Half Marathon Race Photos!

The race photos have been posted for a bit, and am FINALLY getting around to posting the pics!  It took me some courage, so prepare yourself for some embarrassing photos and a lot of nipples... You have been warned...

Got some boobie sweat going...

6 miles in and dying on the inside...

The final stretch (thank God...) Check out those power thighs...

Oh my... nice facial expression.  Semi-winking to all THE LADIEZZZ!

So much to say:  Nice Lion's roar... Oh so candid... Notice the HR strap? I mean my upper abs?

Checking myself out in the mirrored glass (not kidding)

Apparently now flexing... and the 1 Legged Pirate Photo!

Worst. Finish. Photo. Ever.

Thank God for no zoom!

All in all, it was a great day, and I had a blast.  Thanks to Action Sports Images for immortalizing the day!

Thanks for reading!

In the drink...

Let the offseason begin!

Oh, what's that?

There isn't an "offseason"?

Oh, okay!

Yeah, yeah, yeah... it's break time.  No races planned till 2012 means some decreased volume on the training front.  And it really couldn't come at a better time.  My right foot is still killing me, 4 days post race.  Probably not a good thing... Getting a running evaluation done this winter is a definite priority!!! I need shoes that fit me, instead of my foot trying to conform to my shoes.

So, you may be wondering what my offseason is going to look like.  Hmm, well I really don't know yet.  My goal (and the fun part) is going to be doing what I feel like doing.  I'm still probably going to spend a good amount of time on the trainer, on the treadmill, and in the pool (cold here in Kansas).  But that's a given.  I definitely will be spending some time planning out 2012.  But the biggest change in training will be the strength training!  I'm going to make it a priority to lift at least twice a week, something that I haven't done since December 2010.

I do have some good news!  Today was my first day back in the pool in over 3 months.  The last time I swam was at the Shawnee Mission Triathlon back in July.  Although somewhat unannounced, I have been dealing with some intense eye issues.  Back in June, I had a corneal tear that became infected.  Once that healed, I then started developing ulcers on the same eye. I was then told I needed surgery, and have a chronic eye condition.  My eye Doc said it would be best to hold off on swimming because of the increased risk of more infections with (basically) open wounds on my eye.  So after 3 months, my eye is healing up and finally good enough to swim!

I did my strength training before the swim today, so my arms were a bit tired, but i felt pretty good overall!  I did mostly drills, and kept the distance at an easy 1000 yards, baby steps...  Easing back into it...  And for some reason my hips weren't sinking as much as usual!  My feet were right at the surface!

Apparently, the 3 months of non-swimming activity took it's toll on my goggles. As I reached in my bag to put them on, I realized they had turned a funky soft yellow color.

That's so not Raven...

It reminds me of tupperware if you microwave spaghetti in it, and has a funky stain on it... Weird example...

Hoping for a new pair at Christmas! (hint hint)

Still waiting on race photos, and working on my Suspension Trainer Post!!!

Waddell and Reed Kansas City Half Marathon Race Report

The Waddell and Reed Kansas City Marathon, Half Marathon, and 5K races took place Saturday, October 15.  The course was centered around downtown Kansas City, taking race participants around the Power and Light District, Westport Road, Crown Center, and the Plaza.  There was just under 8,000 participants, with 4,700 people running the half marathon.  This was my last race of the year, an "A" race, and my first half marathon evARR. Rach was also running her first half!

Pre-Race:
I woke up at 4:45am, got ready, slammed down some oatmeal and OJ, and sipped on some Gatorade while I watched an old episode of the Office.  Rach and I also jammed out to AWOLNATION's "Sail," which has to be my new favorite "pump up" tune.  We took off for the race around 5:35am, and I devoured a banana and some coffee in the car.  We left a bit early, but we got some advice from a friend that their might be some traffic along the way.  We ended up arriving and parking around 6:00am, which is a bit earlier than I wanted since it was 46 degrees outside, but it's better to be a bit early then late.

Rach and I hit up some bathrooms in a hotel (nice), dropped off our gear bags, ran into Jon, and later said my goodbyes to Rach.  I chose to wait in the portajohn line one more time before the race.  I was there for 20+ minutes, but luckily got to the front and did my bizzness.

Da Johns.  A can't miss stop race day!

While in line, I ran into Scotty and TK, said hello, and wished them both luck.  I then quickly made my way to the start line, and started working my way to the 1:45 pace group.  I got close, but started the race about 40 feet behind them.

The place was hoppin' right before the race!

Race:
The gun went off, and I started moving about 20 seconds later... about 15 more seconds after I crossed the start line.  'Start' on the Garmin.  Let's do this.

We started exactly at 7:05am, and I began working my way up behind the 1:45 pacers. There were tons of people, and it was difficult getting up to speed.  My first 3-4 miles KILLED my time.  To make up for the slower start, I averaged well under 8:00/mile the rest of the race, despite some massive and LONG hills.

The first major hill came at mile 3.  It wasn't too bad, but our pace slowed quite a bit.  After the hill, I took my first gel.  Once I got the gel down, we began to hammer on some of the downhills, with our pace reaching close to 7:00/mile some of the time.  This was fine by me, as I was feeling good and wanted to make up some time. I got in the zone, and the miles started to tick by. This continued till mile 8.

Around mile 7, I decided to take my second gel because I didn't want to take it while going uphill from miles 8-10.  This may have been a mistake.  I planned on taking it at 8.5 miles, which I thought would give me enough energy to reach the finish without hitting the wall (and more importantly, I practiced in my long runs).  The last long hill began around mile 8, and ended around mile 10.  It was a solid incline the entire 2 mile distance.

Once we got to the top, I ask my pacers if the rest of the course was downhill.  They said yes, I thanked them for their help, and began to HAMMER!  I was feeling really great.  I mean, my legs were hurting, but I have never felt that solid after 10+ miles in my training.

Around mile 12, the wheels came off.  I hit the wall, bonked, whatever.  It was probably the hardest mile I have ran in my life.  With each step, all I could think about was how tight and sore my hips and calves had become.  My pace dipped a bit, I got passed by a few peeps, but I really was giving it everything I had, so I had no problems with it.  I was doing everything I could to prevent it, but hey, it happens.  As I rounded the final corner, I saw the finish.  About half a mile away, and up a slight incline... Damn....

The LONG final stretch!

I pushed as hard as I could to the finish, and really just took in the moment.  I freakin' did it!  I finished a half marathon, something that really was impossible for me a year ago.  Pretty awesome.....  As soon as I crossed the line, I hopped over some projectile vomit (going to find that race photo), and hit 'Stop' on the Garmin, the first time I have remembered!  Yes!

Time: 1:43:27 (7:54 pace)
AG:  47/317
Overall:  301/1981 (Men)

Post Race:
Immediately after crossing the finish, I thought I was going to die.  Okay, that's dramatic.  Let's just say I felt like I had just ran 13.1 miles.  I started to taste something that resembled 'blood', and began to tighten up A LOT.  The blood taste subsided, which was nice because I am not a vampire, and I stopped and chatted with Reece from BT for a bit.  He beat me by a few minutes, and could now formulate sentences.  I, however, was still sucking air and was incapable of communicating with words (sorry for the poor convo, Reece).  I grabbed some food, and met up with Rach's sister to watch her finish.

Soon enough, Rach came barreling around the corner, and also noticed the oddly long and debilitating run to the finish.  She ran hard, and got it done!

Race Goals:
Simple enough, finish in 1 hour and 45 minutes.  I was really happy to beat my goal, one that seemed unlikely a month ago.  BUT I really think I could have been close to 1:40-1:42 if my start had been better.  But whatevs....  Still a PR.

My favorite race day booth!  Kidding, totally kidding...
Get it? kidding?  (2 jokes, 1 photo, damn I'm good)

Overall:
It was a great race.  Really.  This will be a race I remember for awhile, as it was my first half, but the experience itself made all the difference.  It was evident that there was tons of planning involved, and everything seemed to unfold as planned.  I will absolutely be back in the future, either running the half or full marathon.

While I was happy with my finish, I was even prouder of Rach.  She has had a hectic last few weeks, and her training had slipped a bit.  Regardless, she still gutted out the 13.1 miles, something that I don't truly think I would be able to do, considering her schedule.  I was very proud to see her cross the finish, and was so happy to experience my first half with her!  (This paragraph is VERY true and factual, but I'm also hoping to earn some brownie points....)

Post race photo!

Wonderful race,  official race photos will follow this post at some point!  Thanks for reading!

Waddell and Reed Kansas City Half Marathon Preview!

The day has come!  Well, almost...  Tomorrow will be my last planned race for 2011.  The Waddell and Reed race is my first half marathon and longest running race to date, something that I not long ago thought was impossible.  I set the bar high for myself when I signed up for this race in July, and am now ready to go! And Rach is doing it too!!!

Prior to signing up for the race, my longest run to date was on May 21, 2011, which spanned a MASSIVE 7.93 miles, at a blazing average pace of 9:08/mile.  I remember this run, and thought I had a decent pace.  Now, this is probably around the pace for a recovery run for me.  I am amazed at how quickly I gained the endurance and speed I currently have.  Consistency in training was key, as well as having a good training plan.

Today marks one of my favorite days devoted to each endurance athlete: CARBO LOADING!!! And I do it right!  In fact, I have taken it upon myself to enlist the services of a Carbo-Coach.  Sure, he may be my future brother-in-law, but he know's his stuff.  Today's choice for lunch was Chipotle, and the training plan called for an entire fajita burrito:  DONE.

Mark 1, Burrito 0

Packet Pickup:
Rach and I went to pickup our packets today, and we were both quite blown away.  This is the largest race we have either done, and were excited when we walked through the expo doors.  Clearly, we inadvertently left our self control at the door.  Rach and I both purchased new shorts and a new shirt.  Mine will be making an appearance at the race tomorrow! We got some pretty good deals, and plus, it was payday...

We got there around 2:00pm, so it wasn't too crowded.  We both tried a fitness test for free personal training classes. They were using a TRX suspension training system, which was tough!  I recently made one at home that didn't cost me $200 (future post!), and got a quick lesson on some different lifts using it!  Sweet!

After wondering around for a bit, and Rach and I headed home, to continue the carbo loading! Pasta Dinner tonight!

Bib and shirt (which won't be worn tomorrow), ready to go!
Please note the Beer Ticket.

Race Goals:
My goals for the race are going to be a bit shorter than other races, as I am starting with a pace group.  In fact, my only real goal is to average under an 8:00 mile, bringing my finishing time to 1:44:59.  I'm soooo ready to get this done!  I was really nervous about this pacing goal a month ago, but the Cerner KC15k race gave me tons of confidence.  I know this course is going to have 2 MASSIVE hills to conquer, with one lasting about 1 mile, but hey, this is it.  This will probably be the last race in my first multisport season.  I'm going to "war", and am going to see what MY BEST is on 10/15/2011. And to help with some of the motivation around mile 9, I'm going to remember this is waiting for me when I get home...

Ahhh..... Beer....

I actually think I may see some people I know! I will be keeping my eye out for Ryan aka Man vs Triathlon, Scotty, Reese from BT, Jon, and a few other BTers I am hoping to meet! Hope to see everyone there! If not, thanks for reading, and have a great weekend! Be back with a race report SOONish...

Lessons from Kona

This year was the first time I have ever watched the Ironman World Championships live from Kona, HI.  While not televised on standard cable (which I still don't have), the race was broadcasted via the internet on Ironmanlive.com.  After my workday, I ran home and plopped down in front of my computer and began watching.  I was glued to the screen for the next 5 hours, watching a great race unravel.  Here's what I learned:

• I have FINALLY figured out why athletes wear arm sleeves during the race.  I never understood this because it is crazy hot/humid in Kona.  Apparently, the triathletes continually spray the sleeves with water, which helps keep their core temperatures low.
• The human body is capable of some amazing things.
• Chrissie Wellington is a BEAST and apparently doesn't know how to lose. She had a bike crash 2 weeks ago, which has hindered her prep for the race.  I didn't think she would be able to make up the time from a slow swim and slow start to the bike.  She did, and is now 13-0 at the Ironman distance, including winning the Ironman World Championships 4 times.
• WTC might possibly have the worst internet feed ever.  I know they were broadcasting from Hawaii, but mine kept going in and out.  But it was free (which might be changing, knowing how the WTC operates...), so I can't complain too much.
• Apparently shoving ICE down your CROTCH is the best way to keep you core temperature down.  Can't wait to try that out!
• Age is no excuse to not remain competitive.  Crowie (Craig Alexander) was the Men's Winner, set the course record, and at 38 years old, is the oldest IMWC winner ever.  I would have liked to see Chris Lieto win, as he's probably my favorite triathlete, but Crowie dominated throughout the day. 
• A guy from Leawood was 4th in his age group.  CRAZY!!!
• If you are considering a triathlon attempt, watch a previous World Championship race.  There is no way that you won't be inspired to train for one.  I can't wait for next year!

My last planned race of the year is this Saturday.  I can't wait.  It's going to be my first Half Marathon, and I am hoping for a great result! My taper has been great, and I am feeling ready!!!

Thanks for reading!

Free stuff. Wait, FREE stuff? YES, FREE STUFF!!!

If anyone is in the market for a transition mat, or razors to shave your ENTIRE body, head over to Falkee Triathlon or Man Versus Triathlon for a sweet and manly giveaway.

The transition mats are from TMAT Pro, which are available in Kansas City, and appear to be QUITE useful in transitions.  If you are EVEN CONSIDERING racing in the future, make sure you enter the giveaway 4 FREE!!! If you win and would like to donate it to the Young Enough to Tri Triathlon Supply Drive,  please: Let me know....

Color option is yellow.  Don't like it? Well, it's free.  DEAL WITH IT!

Been a busy week, but taper is SWEET!  First time tapering since July, and I'm feeling POWERFUL!  Post coming soon on my suspension trainer DIY project from this weekend and my first workout! Thanks for reading!