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 Race Report

On Sunday August 5th, 2012, I had the distinct pleasure of racing in the inaugural Matt Mason Memorial "Cowboy Up!" Triathlon.  The race was a sprint distance which included a 500m swim, 10 mile bike, and a 5k run.  There was just under 300 participants at the race, many doing their first triathlon. The weather was absolutely perfect for a race in early August.  Temps were in the mid 60s at the start of the race, which was quite the change from the triple digit temps we've had the last 6 weeks!

Smithville Lake on a perfect day!

Pre-Race:
The race took place about an hour from my apartment, so I had an early wake up and drive to the race.  Rach and I got there around 6:15am to get everything unloaded and set up.  For some reason, I felt out of sorts this morning, and had a tough time sequencing what I normally do. For example, I almost forgot to pick up my timing chip, which is usually the first thing I do.  I felt like I was wondering around more than I normally do before a race, and ended up not having enough time for a pre-race bike ride to make sure everything was functioning.

Transition

All of my crap...

After briefly talking to some race officials about the swim course and the path to transition, I headed down to the water to get in line for the time trial start.  I positioned myself 2nd from the front of the 8:00 minute group, about 10-12 overall.

Scoping out the course

There was quite a bit going on before the race.  If you checked out my Race Preview (or read the title of the post), you know that this race was in memory of Matt Mason, a Navy SEAL who passed away about a year ago.  Before the start of the race, there were prayers, stories about Matt, a gun solute, and a helicopter fly-over.  It really brought a whole other feel to the race, and helped eliminate any pre-race anxiety.  I really felt honored to be there, and was going to try and go hard!

The first swimmers took off at 7:00am, and I was in the water about a minute later!


Swim:
My goal for the swim was finishing in 8:15-8:45.  At the start, I sprinted into the water as far as I could before I started swimming.  Because of the low water level, my guess is I sprinted about 50 feet into the water. My best start yet!  I quickly found my groove, and started passing the 2 in front of me.  Once I got to the first turn buoy, I got a glimpse of where the 7:00 minute group was, and realized I could catch and draft off of some.  I picked up my pace, and soon got on the heels of the last 3 members in the group.

Highsteppin' almost to the first buoy

I felt really well during the swim, never out of control or pushing too hard.  I think in my last race of the year, I'm going to test myself by really pushing in the swim, but this race went well.  Soon enough, I was swimming to the water exit, and was up and running towards transition.

Swim Exit

The timing mat must have been at the entrance to T1, which added AT LEAST a minute to my swim time (Honestly, probably more).  I was happy with my time and effort!

Time: 9:01
Distance: 547 yards
Pace: 1:39/100y
AG: 2/13
Overall: 17/257

T1:
If my T1 time included the run to transition, this would have been lengthy... My rack was the second closest to the swim entrance, so I had a short run once I got there.  I struggled with my tri-top for about 30 seconds, but quickly got my shoes on, helmet on, and took off.  I will definitely be purchasing a trisuit that I can where during swims for next year.... I'm sick of struggling with a top while I'm soaking wet.

Hey my shirt's on!

Wow...awkward

Time: 0:58
AG: 4/13

Bike:
Believe it or not, I actually held back pretty well the first 3 miles! I made the conscious decision to do this for real based solely on the rough road conditions heading out of the park, so I knew I had a good reason to pace myself.  After mile 3, the road began to smooth and I began to hammer!

Just getting started....

The 10 mile ride really seemed to fly by.  It was the quickest one I can remember, and I really just focused on keeping a good tempo throughout.  I did get passed a bit initially, but I was able to reel in a few later in the ride.  One thing I was disappointed with was the blatant drafting by a few members of the Wolf Pack racing group from KC.  Tisk risk....

I never really looked at my pace for the ride, and I wish I would have.  I began coasting into transition and spinning out my legs a bit earlier than normal, and I wish I didn't because I would have had my first 20 mph average for a race!!! So close!!!!  Overall, I was VERY happy with this ride, especially following my crappy ride on the course the week before.

Coasting in to transition

Time: 30:18
Distance: 10 miles
Pace: 19.8mph
AG: 3/13
Overall: 55/257 (damn...)

T2:
The usual. Fast, smooth, and efficient. Rack bike, bike shoes off, running shoes on, helmet off, grab belt, PEACE OUT!

Let's do this...

Time: 0:30
AG: 1/13

Run:
The run was on a paved trail the ran along the lake, which meant that it was mostly flat. Thank God...  I quickly found a good pace with a solid leg turnover, and nailed my first my split of 7:15, my goal.  Descending from there was much more difficult...  Mile 2 seemed to really drag on, and my legs began to feel heavy.  I quickly began wondering if I pushed too hard on the bike, but decided I would just do what I could.  At the start of the 3rd mile, we began going down a slight decline, which helped me get in a better frame of mind.  I began pushing a bit harder, started counting my steps to get my mind off the pain in my legs, and started passing people.

Eventually, I rounded the final corner to head to the finishing chute, and had something weird happen.  There were a bunch of kids holding tiny American flags on sticks, holding the stick-end out on the course.  My oxygen-deprived brain thought the kids were going to poke me, so I drifted to the other side of the trail.  The kids started yelling at me to take one!  Duh!!!

Avoiding the "hoodlums"...

"They were FLAGS!"

I grabbed my flag, and turned up the finishing chute, waving the flag like crazy!

"Why are finishing chutes soooo long....?!"

If this isn't awesome, I don't know what is...

Time: 22:13 (new in-race PR)
Distance: 5k
Pace: 7:10/mi
AG: 2/13
OA: 20/257

Total Time: 1:02:57
AG: 2/13
Overall: 26/257

Overall:
This was the most dedicated race I've ever done.  I felt like the entire community turned out to either volunteer or race.  It was absolutely amazing, and a great way to honor their fallen friend.  I thought the race itself was top-notch, the volunteers were fantastic, and the venue was awesome (other than the park roads, which you can't do much about).  I was happy to place second in my age group, but really that took a back seat to the purpose of the race: To honor Mr. Mason.  It turns out his parents handed out the awards to each winner, something that I'm sure was difficult for them. But I hope that they were able to see what an amazing event the race was.

If you are looking for an event next year that all proceeds go to a good cause AND you get a great race, please consider this one! I definitely will be again!

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!!!

Sunflower State Games Governor's Cup 5K Race Report

Two weeks ago, I completed my first 5K race (after my first Half Ironman this summer, I figured I had the fitness to complete it...)!  It was the shortest race I've done to date, and probably one of the more painful ones.  I did the Governor's Cup 5K race, which was part of the Sunflower State Games.  The State Games are basically an Olympic-style event held each year in Topeka and offers tons of different sports.  It's kinda a big deal.  Well, maybe if you are from Topeka (Rach had no idea...).  

Rach and I were both doing the race, and I was lucky enough to race with the Kansas Beef Endurance Team!  I got to meet a few team members before the run, but unfortunately didn't bump into everyone.  Oh well, there's still plenty of races!

Rach and I got to the race about 45 minutes prior to the start to check in and wonder around aimlessly (my pre-race routine).  Temps were in the high 90s, and I was starting to wonder if hydration would be an issue.  Regardless, I assumed I could tough it out for 3.1 miles.

After a quick 1/2 mile warm up, I got nestled into the starting line, nowhere near the front where I probably should have been.  I made a mental note to try to get to the front of the pack before the start, but  it just didn't happen.  After a brief 5 minute delay, the race was off and running!  Literally!

Race:

The plan for the race was to go out at a 7:10/mi pace, and pick it up as I went.  As I've stated I've never done a 5k officially as a race, but I do "time trial 5ks" frequently as a benchmark in training.  I knew 7:10 wouldn't be a problem, but I didn't want to overheat too early.

Well this didn't happen...  After the first quarter mile I was averaging a 5:50/mi pace, which one, is an insane pace for me, and two, is kinda amazing because I had to keep weaving around people.  The adrenaline was hard to control, I guess.  I immediately tried to slow it down, but was going downhill slightly and felt good with my leg turnover.  Before I knew it my heart rate was reading something I thought was impossible, and I hoped I hadn't dug myself a painful hole to get out of.  

Mile 1: 6:39

Pacing is a term I need to learn and understand...

Mile 2 started with an aid station, and a gradual uphill grinder.  The water went on top of my head, as I was beginning to feel like dying.  I didn't have a hard time slowing my pace a bit during the second mile.  In fact, I had a hard time keeping pace with other runners around me.  I just focused on leg turnover and not how bad I wanted to stop.  Eventually we reached the turn around and headed back to the finish.

Mile 2: 7:11

Mile 3 was an all-out sufferfest.  I was dying, my heart rate was reading "infinity", but I was still reeling in other runners. I made a point to stick with a 15 year old right in front of me, and caught up with him during the last quarter mile, and made a point to blow by him. After passing him, there were no more runners in sight, so I just sucked it up and hauled ass to the finish line, trying to ignore my pain.

Mile 3: 6:55

Hot and nasty

I definitely think I underperformed and could have done a bit better if I raced smarter, but considering the heat I was fine with the results.  Overall, though, I had a lot of fun at the event. The State Games are a great event for Topeka and the State of Kansas, and it was clear that everyone participating was having fun.  It wasn't by any means the most competitive race, but it was still a good time (and sufferfest!).  I was happy with 2nd in my AG (1st did this race a week before Ironman Lake Placid and still had 6:00/mi speed! Crazy impressive!), but more impressed with Rach and her 2nd placement in her AG, as well!!!

Time: 21:04

Distance: 3.10 miles (5 kilometers)

Age Group: 2/6

Overall: 11/72

Big thanks to my parents for coming and watching on a very warm evening, and to the Kansas Beef Council for all the support!!!

Next up, the Cowboy Up! Triathlon this coming Sunday at Smithville Lake, MO!!!

Shawnee Mission Triathlon Race Report 2012

This past Sunday, July 8th, I raced the Sprint distance of the Shawnee Mission Triathlon.   This is one of the local favorites, as far as multisport racing goes.  The course itself is notoriously hilly for KC, and usually pretty warm.  I finished this race last year, and placed second in my age group, and was hoping for another great race this time around!

Pre-Race:
I really didn't do anything special for this race, other than "previewing" the long course a week ago with a handful of faster athletes...  It made me happy that I decided on the shorter Sprint distance again!

I woke up at 4:45am, had some oatmeal and coffee, and loaded up my car.  After the last drop of coffee, I headed out to Shawnee Mission Park for the short race.  Transition was about a mile away from the parking lot, so I made sure to get there early to get set up and comfortable.  The long course racers started first at 7:00am, but my heat didn't start till 8:00am, so I had plenty of time to get loose.

Once I got to transition, I quickly learned that not only did the M25-29 wave get stuck with the last wave of the race, we also got the worst possible transition rack, which was the furthest away from ANY EXIT/ENTRANCE TO TRANSITION!!! Yeah, swim entrance, bike exit and entrance, and run exit.  All as far away as possible.  Well, there goes my overall podium... haha!

I also got some free advice from another M25-29 athlete, who gave me a pointer on how to rack my bike.  I proudly have an ISM Adamo seat, with a ridge specifically on the back side to quickly rack your bike.  The other AGer said to rack it by the tip of the saddle.  He said once I got to my bike after the swim, it would be on the ground from the quicker swimmers accidentally knocking it.  I said thanks and meant it, but thought,"Yeah, that's why I'm going to be the first..."

Once I got my gear ready, I headed out for a 5 minute bike warmup to get my gearing set, and then sat around and watched the swim starts.  Eventually, I slipped into the water for a short warm up swim and headed over to the beach for the start.  I positioned myself in the very front and center around a bunch of youngsters, and got mentally prepared to go hard!

Swim:
At 8:05am, the horn went off, and the madness began.  This was my first race where I was brave enough to start in the front, and really recommend it! Didn't touch anyone!

Swim wave starting!

Within the first 100 meters, there was a group of 6 quickly pulling ahead of me.  I decided to push the pace and try to keep up with them for the next 100 meters, and then reassess my energy.  They were MOVING!  I knew I was working much harder than I wanted, so I backed off a bit.  They soon pulled away, but no one was catching up with me.  At the turn around, I decided to kick it up again, and began navigating around the massive group of pink caps from the previous wave.

Soon enough, I was being directed by lifeguards to the boat ramp to start the long run back to my bike.  As soon as I stepped out of the water, I caught a glance at my watch, which read 8:10.  I immediately thought "HOLY $&IT! I went way too hard!".  It was good for the fastest time in my age group, 11th overall, but the 6th fastest time in my wave.  There are some fast 16-20ers....

Time: 8:16
Distance: 500 meters
Pace: 1:31/100y
AG: 1/19
Overall: 11/332

T1:
This race probably has the toughest transition run after exiting the water.  It's long, uphill, and if you had my transition spot, even longer.  Once I found my spot, I quickly put my Beef Kit on, slipped on my helmet and sunglasses, and strapped on my bike shoes.  I was then running to the bike exit!

Lots of bikes... I've learned that's good!

Time: 2:00
AG: 3/19
Overall: 40/332

Bike:
The bike course is a tough 9 miles, full of hills, fast downhills, and TONS of mountain bikes, beach cruisers, and hybrids (which is awesome!).  Race organizers know this is a popular race for first timers, and they do a great job educating people on proper race etiquette, like passing on the left and staying on the right.  No issues!

The major challenge on the course is the Dam Hill, which you get to climb twice for the sprint.  At it's worst, it registers at a 13% grade, which might be the steepest in KC.  I was out of my seat climbing the hill both laps, and was able to stay out of my 'granny' gear, which is unbelievable.

The first lap, I was hauling ass.  Flying.  My average speed for the first go around was over 20mph, and I was feeling it.  I decided to back off a bit after the 2nd time up the dam hill, when I could SEE my pulse on my wrist... No HR needed!  The second lap went smoothly, and paced with another racer in my swim wave, who was racing in the under 20 division.  Fast kid for 17....

Starting lap 2!

My effort was great on the bike, but I question if I started too hard on the first lap.  I really wanted to maintain a solid pace throughout, and question whether I would have been able to maintain a faster pace during the second lap if I backed off a bit.

Time: 28:14
Distance: 9 miles
Pace: 19.13mph
Age Group: 5/19
Overall: 59/332

T2:
T2 was really uneventful.  Good flying dismount, long run to my bike rack, quick to change shoes, grabbed my bib and hat, and another long run to the run exit.  Man, terrible location for my rack!

Time: 1:00
Age Group: 2/19
Overall: 42/332

Run:
I quickly found a good pace out of transition, and just tried to settle in before climbing the Dam Hill one more time.  My plan was to try and average a 7:45/mi pace on the course, other than the Dam Hill, and the final climb out of the trails.  My goal was for an 8:00/mi average.

The run was going to plan all the way up the Dam Hill and to the turn around. The course loops back on itself heading into the trails, and I soon saw another guy in my age group looking good.  I didn't even think to look for people in my division, but I was soon nervous and picked up my pace.  I was feeling good, and knew I had a quicker pace if I needed it, but I wanted to make sure that I was saving something for the final .5 mile of the race, which is all uphill.

A good look at the finishing hill!

I finally climbed the tough hill out of the trails and saw my average pace rise above 8:00, which was disappointing.  I also saw Ryan up ahead, who was just finishing up the long course race.  I caught him, tried to entice him to a final uphill sprint, and then took off.  The last .3 mile, my average pace was 5:50/mi, uphill, barefoot in the snow (okay, no snow and I had shoes, but no socks!).  I tried not to look like I was in too much pain as I crossed the finish, but I was.....

Almost... there.....

Time: 18:42
Distance: 2.4 miles
Pace: 7:47/mi
Age Group: 3/19
Overall: 30/332

Overall:
If you can't tell from the times above, I killed this race!  Here's the breakdown:

Swim: Goal- 9:23  Actual- 8:16
T1: Goal- 2:00    Actual- 2:00 (nailed it...)
Bike: Goal- sub28:00  Actual- 28:14 (sooo close...)
T2: Goal- 0:50   Actual- 1:00
Run: Goal- 19:10  Actual- 18:42

OVERALL- Goal- 1:00:00   Actual 0:58:10

I almost beat my goal by 2 minutes!  I couldn't be happier!  Last year, my time was 1:03:40, in similar conditions (maybe a bit warmer), and I never would have expected a 5:30 improvement!  My performance was good enough for 2 in my AG, and I got to leave with an award in hand!

2 for 2! (getting 2nd... woah...)

Time: 58:10
Age Group: 2/19
Overall: 29/332


I'd like to thank my family for coming on a hot morning, Rach for sherpa-ing, the Kansas Beef Endurance Team for supporting crazy people like me, my followers in Texas for saying Hello, and the weather for backing off the crazy 100+ degree days.

Sherpa Rach!

I also think I should say that this is such a great race!  I love it, definitely one of my local favorites, and it's not because I've podiumed the last 2 years (believe me, the real talent does the long course). If you are looking to do your first triathlon and live around the area, I can't recommend this race enough!  It is newbie friendly, very organized, and tons of fun! I will definitely be back again, looking to go BACK TO BACK TO BACK 2nd place in M25-29!

And now, some terrible pictures I wouldn't even tag on Facebook!

nice

No, seriously, it's a banana

Clearly, I don't podium often...

Seriously... every race!

Quick race coming up this Friday, my first 5k!

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!

Ironman Kansas 70.3 Race Report

Buckle up, everybody. This is about to get lengthy.

On Sunday June 10, 2012, the Ironman Kansas 70.3 triathlon took place at Clinton Lake, KS, just outside of Lawrence, KS (home of the Jayhawks).  I was one of the 1500 athletes partaking in the sufferfest festivities that day. The forecast for the day called for a hot and windy race, and expectations were literally blown away...

Pre-Race:
Rach and I decided to camp out at Clinton Lake on Saturday to shorten our commute on race morning.  We had a great shaded spot right on the run course, and Jon decided to pitch a tent for the night, as well.  It was pretty great, camping with triathletes all around.

We are quite outdoorsEEE

KU Tri Club Represent!

Rach and I are "novice" campers, to say the least.  It took us about an hour to get the tent set up, and provided some humorous entertainment for the folks across the path. Once everything was set up, I got my race packet picked up, and checked in my bike.  We went and had our carboloadingfest at an Italian restaurant close to the lake, and every single person had a blue athlete strap on their wrist.  It was pretty cool.  After dinner, we went and grabbed some inflatable pool mattresses to sleep on, chatted with Jon for a bit, and went to bed.

Yeah, found instagram... @Youngenough2tri

Air mattress/pool floaty

That night was the worst "sleep" I've ever had.  I may have slept an hour.  Normally, I have a hard time sleeping before a race, but I can usually get 4-5 solid hours of rest.  That wasn't the case.  All I could think about was the 70.3 miles that I would be doing, and noticing the wind pick up.  I kept glancing at my watch, seeing the time get closer and closer to my 4:30am wake-up, while the wind got stronger and stronger.

Eventually, I just got up and headed to set up T2.  Ironman Kansas was a 2 transition race, meaning that you have two separate transition spots.  I set up my running shoes, EFS Liquid Shot Flask, and hat in T2, then headed down to T1 for the bike and nutrition set up.  Everything was good to go by 6:00, and I just sat around with Rach and waited.

T2

T1: Unbelievable how much money is here...

One thing that should be said was the wind had only picked up.  There were 2-3 foot swells throughout the lake, once you looked past the cove.  I had a hard time spotting some of the course markers because of the waves.  There was a flag on the boat ramp near the swim exit that looked like it was about to rip apart.

I was out of my mind scared.  I honestly don't know if I've ever been as intimidated by anything in my life.  All I could think about was the wind, knowing that this was about to be the hardest swim of my life, and an even more difficult bike ride.  I was psyching myself out.  I questioned whether my training was enough. Did I get enough miles?  Should I change my pacing/nutrition?  I couldn't eat anything.  I was sick to my stomach.

As time got closer to my 7:07am start time, I got sicker and sicker.  I couldn't breathe.  All I could see were the waves out past the starting cove, all I could hear was the crashing on the beach.  Eventually it was my turn.  I got in the water to swim the 50 meters to the start line, and began treading water, struggling to stay in position as the waves battered myself and the other 113 people in my age group.

Swim Start

Game time.  Holy $h%t

My swim wave!

Swim:
At 7:07am, the gun went off, and all of my anxiety went away.  I could breathe, I could move.  In the massive amount of group thrashing, I remained untouched.  It was the cleanest start I've ever had in an OWS start.  I immediately got in a groove, and found a group to draft with.  The waves were absolutely brutal once we left the little cove where we started, but they made me focus on the task at hand, instead of thinking how bad the bike and run "could" be.

The "out" segment of the rectangular course went incredibly smoothly, and I never once felt uncomfortable.  As soon as we got to the cross section, the group I was drafting in disappeared, and we were hitting the 3 foot waves head-on.  The cross section may have only been 100 meters, but it seemed to take forever.  Eventually, we turned and headed back to shore.

The return trip was much more difficult, as the waves were pushing me easily off course.  I usually site every 6 strokes, but I was needing to site after 2 strokes.  It was hard to get in a groove, and I kept having to zigzag around buoys.  I stuck with it, again never really feeling out of control and untested, and eventually found my way to the swim exit.

Thanx, finisherpics.....jeez

My overall time was much slower than I anticipated, but considering the conditions, I was very pleased.

Time:  42:12
Distance:  1.2 miles
Pace:  2:00/100y
AG:  29/113

T1:
I had a pretty long run to my bike rack, but once I found it, I began getting ready for the bike.  I put on my HR monitor, struggled with my tri top, slipped the shoes on, and slowly jogged my bike to the bike mount.  There was quite a bit of traffic in my row, so I slowed down a bit.  I could care less about my transition times for this race.

Taking off on the bike!

Time:  3:07

Bike:
Holy hell, wind....   I started out of transition easy, and kept the pace easy for the first 10 miles.  The course itself is rolling, until about miles 36-40 were there is a brutal stretch of hills, and a massive hill at mile 50.  I had ridden the course on a windy day, so I knew what to expect.  Turns out, today was much worse.

No aero :(  common theme

People were getting blown all over the road.  During the ride, I saw one lady get blown off the road, 1 guy with a disc wheel get blown across the bike lanes, and a few wrecked riders.  It was scary windy, especially on the downhills with a crosswind.  It was the first time I've ever braked while riding downhill in a race.  I couldn't stay in the aerobars for fear of losing control.

They always take pics at the tops of hills!

The worse stretch were miles 36-40, which happened to be the hilliest stretch of the course.  To make it even worse, we were heading straight into a 30mph headwind.  I think I was averaging 9 mph during this stretch.  My legs were killing me, but eventually I turned around and had the wind at my back and cruised back to T2.  The hill at mile 50 was brutal, but knowing I was so close to starting the run was enough motivation to get over it.  I wasn't that happy with my bike split, as I was planning on being done about 10-12 minutes faster, but I wasn't planning on riding in a hurricane....

Time:  3:19:14
Distance:  56 miles
Pace:  16.9 mph
AG:  66/113

T2:
No flying dismount for me. I took it real slow....  Walked my bike to the rack, had to move someone's bike from my spot, and then slipped into my run shoes.  This was my first moment realizing how the 90 degree heat felt....

Time:  2:02

Run:
I felt the heat immediately stepping onto the asphalt main road. I felt like I found my running legs fairly quickly, and maintained a 9:00 pace for the first 3 miles (which was the plan), taking in EFS shots and water at aid stations, and dousing myself with water. My pace began falling soon after, and the heat started catching up. 

Just getting started...

At mile 7, the cramping started when my hamstrings seized up. I had to stop every 100 feet of running to stretch them out. After about 5 times, the leg cramps went away.

Group Sufferfest

I avoided walking (other then aid stations) till mile 9, where everything was in lock down mode. I felt like I was on the verge of either cramping, throwing up, passing out, etc. At mile 10, I was in pure survival mode, making deals with myself to "run to the next cone and then walk," taking in cola and shoving ice down my shorts (worked like a charm). 

In the words of NBA Jam, "He's on FIRE!"

All the campers were along the run course, which was amazing!  I got to see my family at least 6 times!!!  It was very uplifting to see them, and got my mind off of how thrashed my legs were. 


Eventually, I stumbled my way across the Yellow Brick Road Finish Line, and tried not to cramp crossing the finish line....

Hurtin'

BOOM! Done!
FYI the bricks were fake...

Time:  2:24:29
Distance:  13.1 miles
Pace:  11 min/mile (haha, not a joke...)
AG:  61/113


Overall:
This was, without a doubt, the hardest thing I've done.  The course itself is incredibly demanding, and when you added the wind and heat, it made for a sufferfest.  The overall pro winner said that it was the worst race conditions he's ever raced in.  I also heard from our camp neighbor, who said he's completed over 30 70.3s, that it was the hardest race he's ever done.  This makes me feel pretty good, mainly because I thought it was hard as hell, and it was my first one....  It's all uphill from here!

My time goal I was shooting for was 5:50:00, in good race conditions.  I was nowhere near this time goal, but I really can't believe I finished.  After the race, I found out that over 400 people didn't finish (out of 1500), including almost 100 from the swim alone. 

Jon, Patrick, and myself post race and alive!

The race was world-class, and was the best race experience I've ever had.  I fully recommend this to anyone looking for a challenging 70.3, or your first Half Ironman.  I will definitely be back in the future! Less wind and heat next time!

Time: 6:31:04
AG:  61/113
Overall:  663/1500


And now the unsexy photos:

Finishing up the lake water...

Dazed and confused

Just finished.  Where do I sit?

I just want to say a quick thank you to everyone who has been so supportive the last few months of training, and of course my family for coming and supporting me during the race.  I needed it badly.  Lastly, thanks to anyone who played a hand in the race itself, from the volunteers to the race staff.  It was a special day!


Thanks for reading!!!!!!!!!