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!