Superiorman 70.3 Race Report

Superiorman 70.3 Race Report

August 30, 2015

Give Up, 

Give Up, or 

Give It All You’ve Got!

The intent of this race was to be my “A Race” of the season. This was going to be my big show!  Going into this race, I felt like I was right where I needed to be! 70.3 PR here we come!

I have HUGE compliments to the Superiorman organizers!  This was one of the most well run events I have done.  I paid $35 more for the VIP Package last January for which I received parking passes for the race($10 value), my race numbers were mailed to me a week ahead of time, express checking at the venue, and a whole bunch of benefits I fortunately didn’t use (free bib transfer, free “no questions asked”  race deferral to 2016).

We drove to Duluth on Saturday.  Check in had to be complete by 6pm when transition closed.  I had most of my transition area set up before I left that afternoon. After we got checked into our hotel, I met up with Katie to head over to the pre race meeting.  After the meeting, I met back up with my family for dinner, then an early bed time!

 Race morning started early for me!  Just after midnight I was evacuating my supper from my system!!!  I awoke from a solid sleep and had to puke immediately!  Not what I wanted/needed on race day, especially a long race where nutrition is key!  After clearing out the system, I pounded a protein shake to try to get some liquid calories back into the body.  Back to bed I went!

I awoke just after 4am to start my day.  My normal pre-race breakfast didn’t even sound appealing, so I stuck with the liquid and had a double protein shake.  I walked from the hotel to transition…it took me less than 5 minutes! I put the final touched on my transition area (filled water bottles, etc), got body marked, and caught up with some of my triathlete friends.  At 5:45, we had to start loading the boat to head out to the swim start.

The swim start is a time trial start (in random order) every 4 seconds the next person in line jumps off the boat, gets their bearings, and starts swimming.  The first few hundred yards were a little chaotic as people tried to adjust to the water (65 degrees).  I just put my head down and swam!  The water was cold compared to most of our lakes this summer, but not bad at all!  I had started on the second level of the boat, so had quite a few people in front of me.  By the 3^rd turn, I was pretty much on my own.  Occasionally I would find a set of feet for a few minutes, then go back on my own.  Sighting was a little more difficult due to the rolls in the water.  At swim exit, there was a ramp up the breakwall.  As I looked up to see how close I was, there were hands reaching out, grabbed my hands, and pulled me to my feet and over the wall.  I had the 46^th fastest swim time of the day.  I’ll take that with some of the company that I was in!

T1 was uneventful.  I made sure to stay on the carpets as I ran into the AmsOil Arena…the waxed floor and wet feet just sounded like disaster!  As I ran out with my bike, I got trapped behind another athlete as we navigated the corners out of the arena.  (11^th fastest T1)

As I jumped onto my bike, I got a shout out from Jerry MacNeal (who even identified me as a LAMS member despite being incognito in my OutKast kit). Thanks Jerry! The first part of the bike has some very technical areas.  As I came around the backside of the arena, I hit a bump in the road & heard a loud “SNAP”.  At the next corner, my aerobottle spun sideways. At least it wasn’t a tire!  As we maneuvered around Duluth, there were plenty of ups, downs and turns.  I missed a HARD “U-Turn” onto a bike trail, so I had to stop, turn around, and try to get momentum going again going up the hill.  Once we hit the open road, I started flying!  I was trying to take in all the liquid and calories that I could fearing that my bottle may go.  Around Mile 15, I was told that there were less than 10 people ahead of me. About mile 25, my aerobottle let go.  Whatever had been holding it in place to that point gave way.  Matt Backmann caught up to me at the turn around in Two Harbors.  I caught him again a mile later when we got caught by a train! STRETCH, drink, relax, recover, make the most of it.  3 minutes later, we were back on our way!  On the way back, we had a descent head/crosswind.  After the train, I had a difficult time finding my rhythm again.  At the aid station, I decided to toss my concentrated calorie bottle and take a water bottle hand up.  Without it in the aero, I didn’t drink nearly enough water!  The last section of the course, we were joined by the shorter course athletes(still a 41.5 mile race...on the strong side of a 1/3rd IM).  As we came back into town, we hit many of the same technical turns in reverse.   By the time we hit town, I was not feeling good.

My dismount into T2 was uneventful.  Swim In and Bike In were the exact same location (as were Bike out/Run Out). When I got to my transition spot, I changed my routine.  I took in 2 GU Roctane Tabs, took a Salted Caramel GU, and drank all of the water I had in my transition spot.  After I crossed the Run Out mat, I did something I have never done in a triathlon….I found the Porta Potty!

As I started on the run, I knew I was going to be fighting a balance.  I started running to the aid station then walking 1 minute.  That lasted for the first 3 miles. I was taking in Gatorade and sipping water, then dumping water over me along with eating a Peanut Butter GU gel every 3-4 miles. My stomach was not happy!  I switched to ½ miles, then to ¼ miles.  As I passed the half way point, I was the closest that I have ever been in any triathlon to throwing in the towel.  It was now HOT, I felt horrible, it was near impossible to run.  NOPE! Not today!  There were three other athletes near me that we kept exchanging, encouraging, and pushing.  On the second loop, ice became important.  As I finally made my way to the back of the DECC, Katie Cummings was there with her finisher’s medal around her neck cheering me on.  It was great to see her push her limits and succeed & was just the push I needed.  As I rounded the corner into the finisher’s chute, I saw my family.  High fives on the way by.  Then across the finish line!  It was not the prettiest race, nor the fastest, but I finished!  Plenty of obstacles on this one along the way, but I persevered!

As published, this was my slowest 70.3 on record, if you credit the time spent waiting for the train, I was a few seconds faster than my first, a long way off from my goals of this race! No matter how you cut it, this was my most difficult battle yet!... AND I FINISHED! I will be back to fight this course another day!  Despite my battles, this was a well organized/run, fun race at an awesome venue!

Graniteman Big Lake Race Report

Graniteman Big Lake
Olympic Distance 
Race Report

August 8, 2015

This was the third and final race in the Graniteman Series (Inagugural year for the Olympic series). Coming into this race, I was sitting 21st in the series.

The night before was spent at my sister's house about a mile from transition. This made for an unusual race morning. I felt like like I needed to get out the door, but kept reminding myself that I didn't have far to go. I jumped on my bike for a quick warm up ride on my way to transition.  Lots of familiar faces in transition before the race.

Start was the second heat.  It was a counter clockwise swim across the lake and back.  Buoys were scarce.  There were swans at the turns for the sprints & ducks for the Oly turns (2 of each) with a couple small orange buoys along the way.  I had broke a goggle strap before the race & switched to a spare pair.  I lined up next to Casey Miller & Ryan Wippler. In the initial rush into the water, I lost the seal on my left goggle. I tried to drain the water & reseal on a few breaths, but was (mostly) unsuccessful.  There was a group of about 5 of us that swam together until we hit the sprint groups on the way home. I grabbed onto a draft spot & rode the wave most of the way.  I finished the swim with the 10th fastest time on the day! All 5 of us were within 15 seconds of each other. When the 3rd, 8-12th, & 15th fastest swim times are in your heat, it is going to be a tough day!

T1 was uneventful.  I had the 2nd fastest T1 of the day!

The bike was uneventful. It was a little congested with 7 of us plus a few from heat 1, and some sprinters fighting for a narrow section of road. About 10 miles in we got to do a little cycle cross across an intersection with construction. They had placed plywood across the gravel.  We hit this again around mile 16. The last couple miles back into the park was again a little congested with sprint, oly bikes returning & runners heading out on the left side of the road.

T2 consisted of a good flying dismount. After I got my shoes on, I had a cramp starting in my hamstring. A quick stretch & on my way (13th fastest T2).

I started out way too hot on the run! I kept looking at my pace and trying to slow myself down. A slight downhill contributed, I finally got myself dialed in 30 seconds per mile faster than plan. I was able to negative split the run, but missed a PR run split by 1 second!  I will contribute that to backing off in the finisher chute due to uneven ground…better to finish than get injured!

Of the entire series, Big Lake was probably my favorite venue for the event.  Glad that I decided to do this series this season!

With the final results in, I found myself taking home 11^th place in the inaugural Graniteman Olympic Series! 

Graniteman Clearwater Race Report

Graniteman Clearwater Olympic 
Race Report

July 11, 2015

This was race 2 of 3 in the Graniteman Series. This was the first year with an Olympic(ish) race on this course. Due to a wedding in the park, start times were moved up an hour compared to the previous few years.

We arrived at the venue at 06:15. Parking was very limited, so we ended up about 0.5 miles away from transition. Ran into many other LAMS as I was going through pre race routines. Sara & I chatted about our race plans/strategies. I have had some disappointment and frustration in my last 2 races, and I had all but overlooked this race. I told Sara that my focus was on riding the IMOO course in a week!

The pre race meeting ran long, so the long hike to the start didn't leave much time to warm up! I snuck in a quick 150yds, then I got positioned to enter the start chute.

The swim start was a little rough, but not as bad as some.  My right goggle got hit/kicked in the process letting a flood of water in. I decided to keep pushing forward. By the first turn, I was all alone. At the second turn, I sat up, cleared the goggles, and continued on my way. I started passing wave 1 people. Around corner 3 & directly into the sun. Corner 4 was basically back at the start and the same as the sprint course to the finish. I ran into, weaved around, & passed many sprinters & others on the stretch to the swim exit. 

I came out of the water in a crowd.  I sprinted to get clear of the mess, but in doing so, over exerted myself! As I ran to my transition spot, there was a group of spectators standing around talking right in front of my bike! Really?!? I (politely) asked them to move as I approached.

The bike exit is on an uphill, so make sure you are geared accordingly! I passed about 8 people struggling between the mount line and the first turn.

There was a nice tailwind on the out legs, but a decent headwind on the way back. I focused on keeping my heart rate & cadence steady...once my hr finally came back down. Just before mile 18, Sara caught me (I was a little worried that I had not seen her yet).  I hung with her until the turn back into the wind….she doesn’t catch nearly as much wind as I do!  The bike course was about 4 miles long from a true 40k Olympic distance. 

The run is a mix of trail and road.  The Olympic distance continued further up the road than the sprint course.  I was very happy to run through the overspray of some of the farm irrigation system overspray as it warmed up.  I ran my race & was able to negative split the run!  A win in my books!

Overall, my Olympic time was slow, but with the extra distance on the bike, expected.  Taking distances and averages into consideration, I was right where I wanted to be!

Liberty 70.3 Race Report

2015 Liberty Long Course
Race Report

June 13, 2015

We had some great results (and great representation) at Liberty this year! Congrats to all those who competed!  This year I am flying the OutKast Triathlon Team colors, so I was able to make some new friends from Iowa prior to the race.

My race was a failure to meet my goals, but a success at the same time.

It was the roughest swim start that I can remember! Everything I had expected, but didn't find in WI last fall, I found this morning. I was punched, kicked, pulled, elbowed, swam over, & checked! After the initial battle, I pulled out of the crowd and spent most of the swim picking off light blue swim caps. I had a great swim time and was ahead of last year by about :01/100.

I transitioned side by side with Sara, but she blew me away as we hit the road.

It was raining for the first part of the bike. I held to my race plan. The bike felt great. Mike & Matt D. both passed me as we were starting loop 2. They were only about 400 yds apart as each went by. I had 2 issues on loop 2. Both were at intersections controlled by law enforcement. Both cases were driver's being impatient & not listening/watching the traffic control. No contact, but close calls. Lesson learned: always pay attention! I came off the bike with a PR time, but feeling strong at the same time.

T2 was uneventful.

I started the run pulling back hard on the reigns. My plan was to hold steady through mile 8/9, then start letting it all go. Matt R went sailing by on his way into his last couple miles. It was fun to cheer everyone on as we crossed paths during the run. Pushing mile 8, my legs screamed at me and my quads cramped up. The last 5 miles were a battle to keep pushing forward. Around a half a mile from the finish, my PR time slid by. I crossed the finish line about 5 minutes behind my previous best time. I was happy that I had finished, happy with everything up to mile 8 on the run, but disappointed I was so close, but couldn't pull off the PR. Maybe next time!

It was great to see so many accomplishments from all of the LAMS racing! From Matt's amazing 4:30 to Paul finishing his first half, it was a great day at Lake Rebecca Park Reserve!

Buffalo Triathlon Race Report

Buffalo Triathlon Race Report

June 6, 2015

I decided last fall when Graniteman announced the addition of Olympic distance events to their series that that would be part of my race schedule this season. Today was event 1 of 3.

I arrived early to check in and find that they had assigned me to a sprint wave & distance...over to another line to get that changed! Not the way I wanted to start my day! From there, I met up with Eric, Sara, Jacquelyn, and Mike along with some other familiar faces.

Before I knew it, it was go time! Eric & I headed into the corral for wave 4, saw my family just before the start, & we were underway. The first few hundred was parallel to shore. I fought waves from my left taking on water with about every 4th breath on that side. There was a runaway pontoon that we had to dodge as well! After the first corner, it got much better! With a triangular shape counter clockwise swim, the other two legs were not bad. I swam again in a full sleeve wetsuit (1st race in 2 years). I began to overheat & flooded the suit to cool off a couple times. From swim exit to the bike racks was a longer uphill run.

T1 was uneventful, but congested at bike out.

The first half of the bike, I fought the wind and hills...and the return of the water ingested on the swim. After the sprint/oly split, I finally started to find my rhythm. When we rejoined the sprint course, I felt like I was flying!

T2 bike dismount was again congested.... the dismount line was at the bottom of a hill followed by a run down another short, steep hill. Everything went smooth racking my bike & starting to transition until I reached down to tighten the quick pulls on my shoes. As I pulled on my left laces, they snapped in half! I quickly tried to adjust & ended up tying them together as tight as I could make the shoe...and off I went.

The run course was changed from previous years & followed the same course (and hills) of the first 3 miles of the bike. The 1st 2 miles didn't feel horrible, but I could feel it heating up. About 20 minutes in, I began a 5 min run/1 minute walk regiment for the remainder of the course. To my surprise, I finished 25 seconds/mile slower than my goal pace...that I was sliding behind when I switched strategy. It was hot, humid, & hilly.... not a great run combination for me!

While this day did not go as I had planned, there are always good things to take away! Despite my difficulties, I was only about 4 minutes slower than my Oly PR! No matter how bad you think your race is going, fight the mental battle to push through! If something isn't going the way you want it to, what can you do to change it? Can you change it now or something to remember/change for your next event? Keep evolving to the conditions in front of you at the moment!

Now on to recover! There is a 70.3 in a few days to focus on!!!

2015 UMM Tinman Triathlon Race Report

UMM Tinman Race Report

April 25, 2015

Pre race: Finished rounding up all of my race stuff from its winter hiding places.  With Ironman as my last event, some of my gear had been in storage for a while (Since T4C in July)! I packed gear bags, then had an early bed time.  Unfortunately, Camp Ripley thought it was a great night to shoot the big guns all night long!  Got up about at 04:00.  Normal pre-race routine.  I was out the door by 04:45.  As I headed out to the car, I was thinking what great weather it was turning out to be! 

I arrived at the U of MN Morris at 07:00 to quickly grab a transition spot.  Unlike home, it was overcast, cool & windy.  Winds were a mere 15 mph.  I got things set up, got checked in & body marked.  A quick warm up & bike check then off to the pre-race meeting.  The field was smaller this year, which I feel is going to be a trend in many local races.  Many of the familiar faces from this event were missing.  The Olympic distance seemed to be the most affected. 

1100 Swim Time Estimated: 16:30  Actual: 15:36

We were seeded by estimated swim time with 3 per lane.  The entire Olympic field started in the same heat. I was the slowest anticipated pace of my lane, so took up the rear.  It was a relaxed swim while sitting in the draft. Around 500 yards, the lead swimmer started to pull off the front/ #2 started top fall back.  I tapped his toes & passed on the next turn.  #1 was a little too far ahead to get back in the draft by the time I was in the #2 position.  At about 750 yards, I felt a toe tap. At the wall, I moved out of the way to let the pass happen.  As soon as I pulled up, He lifted his head & told me to go (incidental contact).  A large leap out of the lane with the assistance of the starting block & run to transition.  I hit the wrong buttons on my watch, so my data is off from the swim.  It felt great!

T1 Time Estimated: 0:40  Actual: 0:28 (Fastest T1!)

I had my jacket on the starting block during the swim, so was putting it on as I ran out the door.  I had a great (fast & organized) T1.  

19 Mile Bike Estimated Time: 1:00:00  Actual: 1:01:37

My flying mount was a little hindered by the slight uphill exit from transition, but it worked.  I had placed my gloves over the bar end shifters & got them on in the first mile or so.  The wind was direct out of the east at 15+ mph.  Good thing the road went straight east!  I tried to just grind it out, maintain my HR & cadence, & not look at my speed on the out leg.  At the turn I was averaging around 15.5 mph!  On the plus side, I had been passed by only one at the turn!  Good news was that the return leg had a fantastic tailwind! I held my own & came into T2 in 3^rd overall!

T2 Time Estimated:  1:00   Actual: 0:32 (Second Fastest of the day)

There is a slight downhill into the transition, so I used caution coming in & had a great flying dismount!  I had some difficulty getting my helmet off – it is a little tougher to do when your fingers are numb!

6.2 Mile Run Estimated: 57:00   Actual: 57:52

Wind was again just a “light breeze” from the east (put your head down & push on).  I was in uncharted territory for me.  I was about a mile out of 1/2^nd & was better than 0.5 miles ahead of 4^th. The first mile was hard on the legs I couldn’t feel my toes until about mile 1.5.  After getting my running legs & feet back, I was feeling good. My race plan was to go out of my comfort zone & push out of my comfort zone on the run.  I have done very little running since September 7^th.  As I left T2, my plan changed a little.  I was going to be the guy from the Boston Marathon that lead the first mile of the race.  I was going to go hard for as long as I could.  I got caught around the mile mark & again just shy of three.  At that time I was still holding my pace… not sub 7 pace though! At about mile 4, I cracked.  The last two miles were painful, but I kept trying to push my limits.

Finish Time Estimated: 2:15:00  Actual: 2:16:03   (2 Seconds slower than my PR!)

Recap: - This was a good early season race.  

-I was able to pull off a 7th OA, 6th Male, 3rd AG

-Plan your race, race your plan! Pick something to focus on & go for it!

Post Ironman Blues

What happens when you spend all of your "free time" training for an event, then cross the finish line? The easy answer is "You have lots of free time!"  In the world of endurance sports, the post race/event/season blues are common.  Without the structured training plans and looming race to keep things on task, there seems to be something missing.

The first month was great!  I was able to catch back up on many things I had set aside during training.  My plan was to take the first month "off" of my training plan, then pick up in solid form on my biathlon training.  Mother nature had other plans! As the winter drug on without any snow, so did the post IM blues!  This is the first season that I did not participate in a single biathlon or skiing race!

How do you overcome the lack of direction? Start training of course!

January I jumped into my first indoor tri @ the YMCA.  By mid January, I was starting to map out my race schedule for 2015.  February & March saw more indoor events.  After the indoor tri in March, I joined 3 brave souls in the last couple rides toward their Sufferlandian Knighthood.

While the winter has been "uneventful", I am looking forward to the 2015 season!  One of the most difficult decisions was how was I going to follow up an Ironman season?  I have decided to keep my distances a little longer. My plan has NO sprint distance events on it this season (only because Tri for a Cause was cancelled for 2015).  There will be two 70.3 events and multiple Olympic events instead.  I will only be returning to the UMM Tinman Olympic & Liberty's Long Course (70.3) this year.  I will also be partaking in the Graniteman Olympic Series (new event) consisting of Olympic Distance events at Buffalo (new for me), Clearwater (new distance at a previous event), and Big Lake (new distance for the event also new event to).  2015 will also end for me at Ironman Wisconsin...but this time I will be volunteering & cheering on many friends as they take on that challenge.

Stay tuned as the season starts to warm up & get underway!

Enjoy the journey!