Race Report - The Legends Triathlon (2017)

On Sunday, October 15, I competed in The Legends Triathlon in San Dimas, CA (formerly known as the Bonelli Olympic Distance Triathlon).

Quick Race Summary:

For those uninterested in the details, here's a quick look at my race:

Swim  - 26:42
T1 - ???
Bike - 1:04:49
T2 - ???
Run - 51:08

Total Time: 2:29:00 (29th overall, 3rd AG)

I managed to mess up both of my transition times by hitting Stop instead of Lap while in auto-multisport mode on my Garmin 910XT.

Pre-race:

This race is pretty close to home, so I didn't have to wake up particularly early. I woke up without an alarm at about 4:50am and forced myself to stay in bed until 5am. For breakfast, I did my usual 'supplement' routine (Lyposhpheric Vitamin C, a super dose of liquid Vitamin B12). I poured a to go cup of coffee, and grabbed a Bonk Breaker bar, which I ate and drank on the drive to Bonelli. By the time we got there, and I got my bike assembled, and walked over to the PTC area, a few people were just arriving to get our banner put up, etc. So I laid my stuff down and tried to lend a hand there. Then, we went over, got our packets, and got our gear ready to enter the transition area. PTC had it's own rack, very close to the bike exit. I didn't get a particularly good spot on the rack, but I don't worry too much about those things. I got everything set up, put about 16 oz of Infinit Jet Fuel in my BTA, and grabbed my swim gear (I forgot to bring my TriLube and BodyGlide, which comes into play later on). Then I headed back to the PTC area to hang out with my family for a few minutes. About 30 minutes before the first swim wave, I drank 8 oz of Rocket Red pre-workout/race drink. This is something I have been experimenting with in training, and wanted to see how I felt using it for this race. Finally, I put my wetsuit on, and walked down to the swim start area to warm up a bit (I only swam maybe 75 yards, but at least got to feel the water ahead of time.

Swim:

I was in the 2nd wave, along with a few other PTCers (Peter Day and Mike Lucero, to name a couple). When we finally took off, I actually entered the water right behind Mike, dove in, and focused on getting some really strong strokes in to get out quickly. After that first flurry, I looked up to make sure I was in line with the first green buoy, and I was surprised to see Mike was already AT the green buoy! Wow was he moving. I had to contend with a lot of contact, people bunching up, and several people who were just really bad at navigating and were obviously listing to the right. Just before we reached the first yellow buoy, I received a very hard kick to the face! And I mean hard. I was concerned that I might have a bloody nose (I had that burning sensation), but somehow I kept the presence of mind to grab my goggles, which were knocked off by the kick. They wound up behind me and to the left, but I was able to grab them before they sank (I'm not even sure whether or not they float, to be honest). I got them back on quickly, checked my face and was glad to see no blood from my nose or mouth. I got going again, and I was able to get into a pretty good rhythm despite the incident. I did bump a few more people, but it was actually not too bad at all after the first 500 yards or so. I noticed once we got to the north part of the lake, the water was about as choppy as I have ever seen it there. The wind seemed to be whipping up a bit. The rest of the swim was uneventful. It was pretty clear weather, easy to navigate, and I felt strong all the way in. I'm happy with that time, but I think i could have gone maybe a minute or so faster.

T1:

The only thing of note in T1 was my wetsuit. I had a horrible time trying to take it off. I had forgotten to spray my forearms and calves with TriLube, and the entire time I was running up the hill into transition, my arms were tied up like I was in a straight jacket. I finally got them out of the sleeves just before I got to my bike, then I had to wrestle to get it over my calves. I wasted a lot of time and energy on this, but otherwise everything was pretty fast. I could see that Tyler, Bjoern, and Alvin's bikes were gone (which I expected). So, I grabbed my bike and headed out. No flying mount this time since we were racked so close to the exit.

Bike:

The first thing I noticed was the wind. Just before we got to the dam area, I could see people treating what looked like two riders who crashed early on. I was kind of looking forward to the crosswinds (I tend to do well in them compared to others) but it sucks to see people getting hurt. I did encounter a lot of people getting pushed to the left as I was nearing them to pass, so I did my best to shout to people early to let them know I was coming. Out by the airport, I noticed the headwinds got pretty stiff. I would hold the exact same wattage on each lap, but my speed got progressively slower there. Also, on the second lap, I passed 3 guys who were totally riding in a pace line. Maybe I'm bragging a bit saying this, but I was giggling a bit inside as I rode past them, wondering what they thought when a stalky guy such as myself blew past them while they were drafting off of each other. On the third lap, just as I crested that last hill before you get back near transition, I heard someone say "Go PTC!" as they rode by. It was Peter Day. I must have come out of the water a couple minutes ahead of him, but he took that time back on the bike. I basically followed him back to T2. Once again, I did a very good job riding conservatively. My lap splits were pretty even (my slowest lap was 22 minutes, fastest was a bit under 21 minutes), and even though this is my fastest average speed on this course, I did it with far lower average and normalized power. I felt very well prepared for the run as I coasted in and dismounted.

T2:

Transition was very uneventful. I racked my bike, dropped my helmet, and quickly put my shoes on (I also put on some thin socks). I put my visor, glasses, and bib on as I jogged toward the run exit. I could already tell that my legs felt pretty good, and my breathing was good. Though I entered T2 just seconds behind Peter, he was already out of sight! That prompted me to get a move on.

Run:

As soon as you exit T2, you wind to the right, and go downhill for a bit. My legs did feel a bit awkward on the downhill, but once things flattened out a bit, I felt very comfortable. My plan was to hold a steady pace at high Z2 low Z3 on the flats, let myself go up into Z4 on the uphills, and use the downhills to regroup. I tend to blow my top on hills, so my goal was to do whatever was necessary to keep running and avoid walking at all costs. I ended up having to judge my effort 'by feel' rather than HR because my HR monitor strap came loose and was sliding down to my waist. I ended up taking it off and carrying it in my left hand the entire way. I crested the bigger hill a about 1.5 miles, and as I started to head down, I saw Tyler coming up the other way, with absolutely nobody else around. He looked to have a significant lead. Doubly impressive when you consider that he rode 150 miles the day before! I used that downhill to recover a bit, which worked great. I was averaging splits in the 8:40 per mile range, which was slower than I was hoping. But I was also sticking to my plan, and my perceived effort was where it needed to be so I didn't worry too much about my pace. Once we started climbing our way back up through the RV area and up the backside of that bigger hill, I could tell the effort was really getting tough. But I knew with just a couple miles to go, it was time to push myself, pick up the pace and finish strong. I really had to work to keep moving up that bigger hill, but after that I was able to pick up the pace and my splits went down over the last two miles. I was able to muster up a strong finish, making my last mile the fastest. I had two other people in my sights in the final half mile. One of them pulled up with what appeared to be hamstring cramps, so I focused on the other guy. I slowly reeled him in, but just as I was preparing to burst past him, he also threw in a surge and we basically stayed about 5 seconds apart all the way to the finish. At any rate, I met my goal: no walking, and I paced myself well enough to finish strong, without leaving much in the tank. All in all, very happy with that run.

Details:

Some notes about my nutrition, gear, etc.

Nutrition/Fuel:

Pre-race, I drank that Rocket Red stuff, which I do feel a bit of a surge with. It has that beet powder taste to it, which sucks, but if I feel results, I can deal with that. During the race, I had Infinit Jet Fuel on the bike. I drank about 16oz of it while riding. On the run, I had nothing but a couple cups of water at aid stations. No energy or hydration issues. Even though it got a bit warm on the run, its still only a couple of hours.

Gear:

- Swim: I wore my long sleeved Roka Maverick Elite wetsuit. I had a hell of a time getting this thing off in T1. Right now, I am the lightest/thinnest I have been since I started triathlon in 2014, so I am surprised that this wetsuit seems to be getting tighter. Maybe its time for a new one? Goggles were the Roka X1 (mirrored amber) which were excellent as usual.

- Bike: I rode my CENTRIC Prolog, even though I have a crack in the seat stay. I used my usual setup (carbon clincher wheels, 88mm rear, 60mm front - 53/39 chainrings, 11 speed 11x25 cassette, ultegra di2, 23mm Conti 4KS2 tires with latex tubes). I wore my Giro Aerohead helmet, with a Halo sweatband underneath it. Its hard to know if the Halo helped, because with all the wind I was bone dry until I started sweating on the run. I was glad I rode my tri bike even with the crack in the frame. The winds would have sucked on a rode bike.

- Run: I wore my Hoka One One Claytons with ultra thin socks, and my kit was Champion Systems PTC kit, white top. I think the white was a smart choice with the heat on the run. I wore a visor and glasses as well, since it was sunny and clear. One issue: my Wahoo Tickr strap keeps getting loose. I think it is due to the weight loss I have been going through (I have dropped about 15 lbs since early June!) so I have to make sure I adjust it prior to long runs or races to keep it in place.

Conclusion:

I'm happy with this race, overall. There was nothing particularly spectacular about anything, but at the same time,  ALL of the legs of the race went pretty well for me. I think I did my fastest swim in that lake, tied or slightly exceeded my best bike split at Bonelli, and clearly had my best 6 mile run there. Even if you extrapolate the bike course to equal 40K, this was about 16 minutes faster than my previous best here. Considering that I am just doing base training for Ironman Texas right now, that's a great result. And yes, two podiums in my last two races is very good (and unusual) for me.

Race Report - 2017 Long Beach Triathlon

2nd Place!

On Sunday, September 17, 2017 I competed in the Long Beach Triathlon. There were 3 distances this year, and I chose to compete in the standard sprint race.

DISCLAIMER - I last did this race in 2015, in which they had major problems on the run (read my report for details) which made me think twice about doing events by this promoter (Pacific Sports, LLC). However, timing was perfect, so I decided last minute to sign up. Literally, the day after I registered, the news breaks that the same promoter lost their permit for the swim portion of the Newport Beach Triathlon, and therefore tried to turn the race into a "T1 Transition/Bike/Run" triathlon. No joke. And as of a couple of days ago, they apparently lost ALL permits because of falsely labeling the event as a triathlon. So, despite the fact that I did this race again, I feel bad for supporting Pacific Sports, LLC and do not recommend people do their races. I think this was my last event with them, even though this year's Long Beach Triathlon was run extremely well and I really enjoyed it.

Quick Race Summary:

For those uninterested in the details, here is a quick summary by the numbers...

Swim (800 yards in 11:14)
T1 (4:00 - this includes the run up the beach into transition)
Bike (11.5 miles in 31:43)
T2 (1:56)
Run (3.1 miles in 23:14)

Total Time: 1:13:11 (12th place overall, 2nd place AG)

Pre-Race:

I love races where you sleep in your own bed the night before. I was up at 4:15am, and my pre-race 'meal' consisted of a dose of lyposhperic vitamin C, a super dose of liquid vitamin B12, followed by an apple pie flavored BonkBreaker Bar, and a cup of coffee. I also sipped on a 24oz water bottle full of Infinit Jet Fuel right up until I departed for the swim start. We were packed up and in the car at 4:50am, and I was racking my bike at 5:40am. I found a spot on the far inside of a rack that had curb/median access, which allows a ton of space for my gear with zero chance of anybody accidentally (or intentionally) messing with it. Once I had everything laid out, I grabbed my swim gear and left transition. I had to pee, but I opted to skip the porta-potty lines and instead walked toward the swim start, which has public bathrooms nearby. To my dismay, they were locked this year! I had no time to run back to the porta-pottys. Also, I refuse to be one of those people who pees in their wetsuit, or (even worse) pees all over themselves on the bike or run. I figured I would have to hold it and possibly use a porta-potty in T1 or something. To make matters worse, as soon as I stepped foot into the water, the race director told everyone to exit the water in prep for the start. So, I had no warm up whatsoever. So far, things were not going my way. But, things can change!

SWIM:

This race uses the 'swim stream' technique to space everyone out as we enter the water. Last time I did it, I had no problems getting into the first wave. But this year, people were really crowding the front, and the organizers had to take steps to spread us all out. As such, I wound up in the 5th wave and was concerned that I would be stuck in a lot of slow swim traffic. As we ran toward the surf (very small waves, can hardly call it surf) I had my goggles in my right hand, pre-wiped with my own spit, so I could dunk them in the water real quick before putting them on (this helps me prevent fogging), then I dove in and took off. The water felt colder than I was anticipating, but I didn't let that bother me. I made the first right turn at the buoy, and promptly took a huge gulp of sea water and started gagging/dry heaving, so badly, that I had to stop swimming for about 15 seconds to regain my composure. After that, I had a bad feeling that my swim was going to suck, but I decided to just keep rolling and do my best anyway. My stroke felt very smooth, and I noticed I was passing all sorts of people, and nobody was passing me. It was only a few minutes until I was making the next right turn to head toward shore. Finally, my hand scooped sand, and I stood up to exit onto the beach. I was stunned to look down and see my Garmin reading 11:09! I wiped it off to make sure I was not misreading it (I seriously thought maybe 13 minutes would be a good result) and I hit the lap button at 11:14 to start measuring my T2 (there is a 1/4 mile run, slightly uphill, in the sand before you get back to transition, and they count that toward your swim time, which I think is lame. I tack that run time onto my T1 time instead). At any rate, even with the run added in, which gave me a 13:32, I ended up with the fastest swim split in my age group! I've never done that before.

T1:

My transition to the bike was very smooth. The only slow part was wrestling my wetsuit over my calves, as usual. I was on the far side of transition from the bike exit, so had a bit of a jog. I chose to do a flying mount, and I pulled it off nicely. All in all, not a bad T1. In fact, i had completely forgotten about needing to pee! I went the entire race without having to go. One funny note: some guy in the rack across from me didn't realize you had to exit T1 and mount your bike there. He immediately hopped onto his bike and rode it to the T1 exit. It was awesome.

Bike:

Me with the Long Beach Aquarium in the background. Although there are some bad pavement stretches, the bike course is actually really fun.

My cycling has been going very well lately, and I have been getting some great sessions in going all the way back to early June, so I knew I had the potential to tear it up here. However, I changed my tactics and decided to be very conservative. My goal was to get off the bike in T2 prepared to run on a very fresh pair of legs. I executed this perfectly. Even so, I still managed to beat my best time on this course by a few seconds, but I kept my power and HR much lower than in previous years. I was passed by two people on the bike, and they were the elites who ended up in 1st and 2nd place. The 2nd place guy even chatted with me as he passed, saying I was doing some 'nice hammering' and that it took him awhile to find a chance to pass. That was nice to hear. I maintained my fast/but relaxed effort all the way to T2, and did a perfect flying dismount. And, like my swim, I ended up with the fastest bike split in my age group!

T2:

There was nothing remarkable about my T2. It seemed to go very smoothly. The only issue was that the person next to me in the rack was there at the same time (I was surprised to see that she had just finished the swim, as I was about to start the run!). I quickly got my bib number and my running shoes on, and headed out. The weather was still overcast, so I didn't wear a visor or sunglasses.

RUN:

In the home stretch! I had perhaps my best triathlon run in this race.

The first couple of minutes usually feels very awkward after biking, but today I felt very normal. My HR was where I was hoping, and my back and hamstrings felt loose. I eased into my pace, and started picking a few people off. The course is a double out-and-back on the strand. Anytime I passed someone (or during the rare occasion where I was passed) I was looking for people in my age group, but didn't see a single one. I was happy to see volunteers and an aid station exactly where the turnaround is supposed to be, but I did notice they had no timing mat there. It wouldn't be difficult for someone to decide they wanted to cut the course a bit short on the second lap. I continued to gradually increase my pace. Each time I hit a mile marker, I was happy to see that I was running progressively faster each mile. In fact, my 3rd mile was about 38 seconds faster than the first. Also, I noticed that I was passing quite a few people, but with multiple laps, it was hard to tell if they were already behind you or not. I finally reached the end of the second lap, and made the hard left turn onto the finish chute (pictured above). As it turns out, I had the 2nd fastest run split in my age group. Now this is something that never happens. I was extremely happy with this effort. Easily the best triathlon run performance that I have done. I know its just a 5k, but still, I was very pleased.

Details:

Some notes about my nutrition, gear, etc.

Nutrition/Fuel:

This was just a sprint, so I actually didn't carry any nutrition or fuel with me. I had a few ounces of water in my Torhans BTA system in case I wanted a drink to deal with dry mouth or anything on the bike, but I never used it. I also had a bottle in transition that I took one swig from to wash the sea water taste out after the swim.

Gear:

-Swim: I wore my Roka Maverick Elite wetsuit (long sleeved), and used my Roka X1 goggles (mirrored amber lenses). The water felt cold at first, but was actually OK (never did get the water temps). The sun was to our backs, so any goggle that wasn't too dark would have worked fine. For a sprint, perhaps I should use my sleeveless Roka Maverick Pro since it does come off a bit faster in T1.

-Bike: I rode my CENTRIC Prolog, with carbon clincher wheels. I do have brand new 23mm Conti 4000SII tires with Vittoria latex tubes in them, pumped to 90psi. I have no idea whether or not the latex saves me any watts, but I clearly notice the edge they take away from the bumps and rough pavement. I definitely like them. Gearing was my normal 53/39 oval chain rings with an 11 speed 11x25 cassette. I have also been wearing a new aero helmet (Giro Aerohead) which I absolutely love.

-Run: I ran in my Hoka One One Claytons, with no socks. As usual, the shoes were great. No blisters or anything, being sockless and all. My kit was a Champion Systems top and bottom (sleeveless). Its not the PTC kit, this one is for the Army Ranger team that I am also a part of. No issues with the kit, though I noticed on the bike that the top flaps in the wind a bit, definitely not super aerodynamic.

Conclusion:

I was very happy with this race performance. Things started off shaky in the swim, but I kept a positive attitude and stuck to my plan, winding up with a big PR (4 minutes faster than in 2015) and a 2nd place AG finish. I am going to go into my next race (The Legends Tri in San Dimas) planning to execute a similar strategy at the olympic distance. My biggest takeaway from this race is that I should leverage my bike fitness by relaxing and ensuring I am ready to have a great run. It is quite possible that I have been over-biking in my other races. I noticed a huge difference here by NOT pushing the big watts and speeds that I am capable of. And even when relaxing, my bike split is still up there.

Race Report - 2017 Ironman 70.3 Taiwan

I was fortunate enough to travel to the south of Taiwan to compete in IM70.3 Taiwan on March 19, 2017. This was my first triathlon outside of the United States, which presented some unique challenges. Here's a report on my race:

Quick Summary:

For those who don't care for the details and logistics of my usual format, here are the hard numbers:

Swim (38 min 13 sec)
Bike (2 hrs 43 min)
Run (2 hrs 58 min)

T1 (8 min 55 sec)
T2 (5 min 48 sec)

TOTAL: 6 hours 35 minutes 35 seconds for 88th place AG and 621st overall.

The race was sold out near 3,000 competitors, but nowhere near that many actually finished. Most DNFs I have ever seen in any race. Read on (especially about the run) to find out why!

Pre-Race:

I decided to do this race as a kick-off to a family vacation in Bali, Indonesia. My wife's side of the family lives in Taiwan and will be coming with us, so I seized the opportunity to get the race in, and then relax in Bali afterwards!

We flew from LAX to Taipei on March 13 (actually Taoyuan airport) on EVA Airlines, which was able to accommodate my racing bike packed in a SciCon Triathlon soft bag. The cool thing about the triathlon version of this bag is that you do not have to disassemble your bike beyond removing the wheels. Since I was flying all the way to Asia, with my family, and had two weeks of non-racing stuff going on as well, I didn't want to have to lug a bunch of tools with me to work on my bike. After the 14 hour flight (and a 15 hour time change, meaning we arrived Wednesday afternoon, local time), I was able to get my bike bag and a large hard-cased suitcase full of my gear back from the airlines. Everything was in fine condition, not a scratch! From there, I used a shipping service that has a location at the airport to ship my bike and gear from the airport directly to my hotel in Taitung (we stayed at the Sheraton in Taitung, which was the race HQ hotel). From there, we took the THSR (Taiwan High Speed Rail) down to Tainan City to visit with my in-laws for a couple of days, and from there, we took a 3 hour train ride to Taitung City, arriving at around noon on March 17. After checking into the hotel and retrieving my bike and gear, I headed over to the race expo to do athlete check-in, purchase a couple of Ironman nicknacks and check out the expo a little bit. I also managed to get a 12 mile ride on a part of the race course, to make sure my bike was in good shape and to loosen up the legs and lungs after all of that travel.

My bike, ready to be flown to Taiwan!

On Saturday, the 18th, the first hiccup in the trip happened. I spent most of the night dealing with a fever, sore throat, and swollen lymph nodes. I wasn't sure if I was sick, had bad allergies, or just had some sort of bug from all the traveling. At breakfast that morning, I drank a lot of hot tea which seemed to help. By the time I had to take my bike to the transition area for drop-off, my fever was gone and I felt almost back to normal. That night for dinner, we ate at the hotel buffet. I stuck mostly to pasta and things I thought would digest easily. I must have had the right idea because I was in line next to Timothy O'Donnell and Ruedi Wild (who ended up finishing 2nd and 1st respectively). I was in bed by 9pm, and despite whatever bug I had, still felt ready to race.

Race Morning:

Though the alarm was set for 3:30am, I was wide awake by 3:15, so I got up a bit early. I applied my age group and race number tattoos, grabbed my drink bottles, and headed downstairs. I ate a quick breakfast (2 eggs, 2 croissants with jam, a cup of OJ, and a cup of coffee), then headed to the shuttle buses across the street. Once I was dropped off, the walk to transition took about 10 minutes, after which I made quick work of getting my fuel, tire repair kit, computer and sensors set up for the race. I noticed the weather seemed a bit warmer, stickier, and the clouds were very sparse. It had been unusually cool all week, and the forecast even called for showers. I was hoping to avoid the heat and humidity Taiwan is known for, but it was looking like a typical steamy day was about to start. I grabbed my swim gear and post-race bag, and headed toward the swim start area. I had about 20 minutes to spare.

Swim:

The swim was broken down into 3 waves, based on projected finish time (the honor system), which meant that half the field claimed to be able to swim under 35 minutes. I legitimately thought I would swim under 35, so I got into the first wave. The pros kicked off a few minutes before us, and they started off to the left of us (meaning they had a straighter line to the buoys). We finally got the horn, and after about 2 minutes, I was heading down some concrete stairs to start my race. I hit the start button on my Garmin, prepared to dive in, and promptly felt some poor kid bounce off of my right elbow and fall into the water. I dove in, swam up to him and patted him on the back and said 'sorry.' He smiled and gave me a thumbs up and we headed off. The swim was in a fresh water lake, which was about 74 degrees on race morning. I wore a sleeveless Roka Maverick Pro wetsuit to help keep me cool. My Garmin lost satellite connections about 500 yards into the swim, but my data showed a 1:33 per 100 yards average pace up to that point. It is a basic out and back course with just a single line of buoys. Navigation was easy, as you just had to sight on a big white turnaround buoy at one end of the lake, and then do the same coming back. One weird thing that happened several times: people in front of me would switch from freestyle to breast stroke so they could navigate, and I would go charging into them from behind. After the turnaround, I stayed a bit closer to the shoreline, which seemed to have less traffic, and I made a concerted effort to speed up. I felt really good, and my stroke was smooth and strong all the way to the exit. My Garmin read 37:28 when I got out, even though it didn't record the distance. I'm willing to bet we swam a bit long since we started out way to the right of the buoy line. At any rate, with a sleeveless wetsuit in fresh water, that's a decent swim. Turns out I was 26th in AG at that point and 183rd overall male.

A view of Flowing Lake. The site of the IM70.3 Taiwan swim. The pros started right here, while age groupers started quite a ways to the right of this shot.

T1:

The swim exit to T1 really sucked. The distance to where my bike was racked was just shy of 1.1 Kilometers! Also, part of the path, even though they covered it with red carpet, was super rough, and was painful to run over. And finally, the entrance to the back of T1 was up a very steep hill. My HR was pegged when I finally got to my bike. I used a sleeved tri top for this race, so I put it on in T1, which posed no problems. I quickly sprayed on some sunblock (it was sunny and hot already), put on my glasses and helmet, and was quickly running the rest of the lengthy transition area to the bike exit. It took forever, but a lot of that was running. I felt like I didn't waste any time here.

My bike in transition (just staging the night before). We had a little boxed off area to the left to put our gear, which was nice.

The extremely long transition area. This is about midway, and you can still not see the bike exit, way down there. I covered almost 1.1 kilometers from swim exit to my bike.

Bike:

I set my bike and shoes up for a flying mount, which I executed perfectly. There was a slight uphill to get started, but after that it smoothed out. The run to T1 threw me off a bit, and it actually took me around 8 to 10 minutes to get settled into a good rhythm. After that, things were going great. The bike was running smoothly, my HR and power were in check, and I was picking people off at a high rate. I got passed occasionally too. The bike course had a single short loop that brought you back close to the transition area before ramping you up onto a highway on which we did two very long (approx. 40K) loops. Because of the long loop length, traffic never got too crowded, despite the sold out race. One thing I found VERY annoying was the rampant drafting going on. There were at least three huge packs of riders bunched up together. One of them was only 8 or 9 minutes behind the lead pro women. After the turnaround on the first lap, one of the packs came up behind me. I intentionally ramped up my power to make it harder for them to pass me, which worked for awhile. But once they overtook me, I had to drop 12 meters back to avoid them. I took note of a few of their bib numbers, but I had doubts anything would happen to them. No marshals were in sight. I slowly watched them gain time on me and wondered how many of them were in my age group (Side Note: I looked up the bike times of those bib numbers I took note of, they gained about 6 minutes on me). The first lap came to a close, and as I started the second lap, the winds gave way to a noticeable increase in temperature. I held the same pace on the next lap,except with about 5 miles to go, I eased up a bit and lowered my cadence, trying to get my legs ready to run (my run cadence is quite a bit slower than my bike cadence). As I made the last sweeping downhill turn back off of the highway and towards T2, I saw my wife and daughter cheering and ringing a cowbell. As I waved to them, I almost forgot to get my feet out of my shoes for a flying dismount. I managed to get it just in time. That was a great ride for me. Very comfortable effort, and quite a bit faster than my previous 70.3 rides: 2:43, good for 33rd in my AG and 212th overall male.

T2:

I had a slightly uphill, but not very long run back to my rack. I got my bike and helmet put away quickly, got running shoes on, sprayed on some more sunblock and was heading back to the steep hill (going down it this time) at the back of the transition area, putting my bib and visor on as I jogged. I took the time to put socks on (I rode without them) and also to stretch my lower back and hamstrings, which were a bit stiff after the ride. All in all, not a bad transition but still not extremely fast.

Run:

So far, a great swim/bike with OK transitions. I have been focusing mostly on my run this year. Of the three disciplines, it is definitely the one I have trained most for. So, coming out of T2 in 33rd place (my wife gave me the info from the live athlete tracker when I exited T2), and having just the run left to go, I was excited at possibly overtaking a few people and getting into the top 30 (and top 200 overall), which is way, WAY better than I have done in an Ironman branded event. The first mile is a clockwise loop around the same lake that we swam in. From there, you take a turn and head back into Taitung Forest Park, where you do 3 laps around the park before heading up toward the park entrance to the finish. I came through mile 1 in 8:32 which is a bit faster than I had planned to, but I felt fine. It was probably the flattest mile I have run in awhile, so I wasn't alarmed at the faster pace. I proceeded to cover the next mile (which had a significant hill in it) in 8:53, and I did notice my HR was climbing higher than I wanted it to. I told myself to keep up the pace until I hit the first aid station. I was really feeling the heat and humidity and was looking forward to grabbing some ice, and getting some water. I got to the first aid station, and to my shock, there was no ice! And to make things worse, the water and cola they were handing out was warm, almost to the point of calling it hot! I was not expecting this at all. I went ahead and drank the warm water and started my first of three laps. Even though I had slowed to a shuffle to get water, my HR had not dropped at all. I knew I needed to ease up and get my HR under control, so I slowed my pace quite a bit. Still, HR stayed high, so I decided to try and walk for a bit to bring it down. That seemed to help. I let my HR drop back down into the 130's before starting to run again. However, it immediately shot back up and at this point I was on a long, hot, exposed section of the loop. The heat seemed to be pounding on my head and I really started to get worried that perhaps I never recovered fully from that fever episode the day before. I managed to push through to the next aid station, which again did not have ice, but they did have these huge bins full of water, with giant scoops you could use to dump water on yourself. I did this, and it made a huge difference. I started running again, and too my dismay, I was overheating with a high HR within a few hundred yards. I hadn't even made it to the 4 mile mark, and was already struggling with the heat. I was starting to think that perhaps my ability to finish the race was in jeopardy. From here out, I decided I needed to do some serious walking to see if I could get my body back into a state where I felt like I could run. Anytime the road tilted up beyond flat, I would walk. On the flats, I would alternate between very slow shuffling and walking. The only time I was running a normal pace was on the few downhill portions of the loop. My mile splits plummeted, and my hopes of getting a PR and a high finishing place plummeted with them. I was not alone, however. There were many people who were in the same condition I was. The EMTs were driving around on scooters, tending to people who had cramped, or were overheating and hiding in small patches of shade to get some respite from the sun. I managed to trudge along like this for the second lap as well, despite the aid stations becoming progressively less stocked each time you passed them. Finally, on the third lap, I caught a break. Just before I hit 11 miles, some cloud cover rolled in. Dark clouds, too. The drop in temperature was enough for me to regain a little bit of gumption. By 11.5 miles I was able to run continuously again, and salvage a bit of dignity as I headed out of the loop and on toward the finish chute. The last 100 yards or so is on grass. I was very glad to have made it out, but I just quietly ran across the finish line. No fist pumping, high fives, or anything. This is the slowest 13.1 miles I have ever run. It dropped me from 33rd to 88th in AG, and from 212th overall male to 548th. Needless to say, I was not thrilled with that performance.

Probably the happiest I looked on the run, less than a mile from the finish. Thank God for the cloud cover that moved in.

Details:

Some notes about the race and my preparations for it...

Nutrition/Fuel:

I carried about 72 ounces of Infinit GoFar on the bike, along with two GU stroopwafels. I ate the stroopwafels about half way through the first lap, and continuously sipped the Infinit until it was nearly gone when I reached T2. On the run, I carried nothing. The aid stations were poorly stocked compared to US Ironman events. Their 'sports drink' is basically a Taiwanese version of Smart Water called 'Thetis More.' I did drink it a couple of times. But I didn't find myself needing any other fuel or electrolytes on the course. I'd say my nutrition plan worked in this case. My real concern was controlling my temperature and staying hydrated.

Gear:

- Swim: I used my short sleeved Roka Maverick Pro wetsuit for this race. The water was warm (74 degrees) but wetsuit legal. Even though I know my full sleeved wetsuit is a bit faster, I chose the sleeveless to help prevent overheating before and during the swim I think it worked out pretty well. For goggles, I used my mirrored amber Roka X1's. There was no pre-race warmup. The first time I touched the water was when the race began. To prevent fogging, I broke the seal on my goggles and let a few drops of water come into each lense.

- Bike: I rode my Centric Prolog tri bike, with carbon clincher wheels (60mm front, 88mm rear) with a standard 53/39 chainring setup, and an 11x25 11-speed cassette. The course had less than 1000 feet elevation gain (think LA river trails ride to Long Beach). Because of the heat, and because in Asia they do not use Gatorade on the courses, I chose to use my 30 oz. Torhans BTA hydration system in addition to keeping two 24 ounce bottles on the frame. I know there is an aero penalty there, but I was more concerned with fueling and hydration. The bike rode magnificently. No issues whatsoever.

- Run: I ran in my Hoka One One Claytons. I love these shoes. Nice and light, snappy, and even when they get wet they perform well. I used a new tri suit, made by LG. It is a short sleeved two piece suit, and is absolutely awesome. I got scorched even though I put sunblock on twice, but everything protected by the suit was absolutely fine. It also absorbs liquid well, fit well, no chafing, and was very form fitting and aero on the bike.

Conclusion:

My kid got up on the podium, even if I didn't. She had a blast, which always makes these trips worthwhile.

What a great opportunity to come over to Asia and get a 70.3 in. I didn't treat this as an A race, but still managed to get my best swim/bike combo in. I really wish I had been able to back those up with a decent run, which I KNOW I had in me. I don't know if it was just the heat (and by the way, it was unusually cool all over Taiwan until the day of the race) or if the combination of travel, jet lag, etc contributed. But for whatever reason, I was unprepared for the heat and humidity. Maybe I'll come back someday and try to improve on that performance. We'll see.

Race Report - 2017 Surf City Half Marathon

Yesterday was the 2017 Surf City Half Marathon in Huntington Beach, CA. I completed it for the third straight year. I ran the Disney Star Wars 1/2 three weeks ago in 2:05, so my hopes for this race were to better that time slightly, and once again finish strong, and injury free! Here are some details:

Pre-Race:

I woke up at 4:00am, ate a plain bagel with strawberry jam, and drank a cup of coffee while making sure I had all the gear I wanted to bring. By 4:30 I was heading out the door to meet the PTC Sprinter van for the ride to Huntington Beach. The race isn't until 7:45am, but we roll out early to beat the insane traffic heading up Beach Blvd. on race morning. I relaxed in the hotel with the team, sipping on a bottle of Infinit Jet Fuel until it was time to head out to the Pacers tent and get set to race.

The Race:

The weather was nice and cool. Cloudy, low to mid 50's and barely any detectable wind. You can't ask for better conditions. I decided not to wear sunglasses, but opted to keep my visor on in case the clouds burned off. The last 5 miles can really suck if the sun is out, and right in your face. I went to the corrals and walked to what I thought was pretty close to the front. As it turned out, I was at the back of the 2nd corral, which turned out to be just fine. I waited a few minutes, and finally it was time to head out onto the course.

Miles 1 through 4:

I felt very relaxed for the first two miles. I chose not to look at my watch until the 2 mile split ticked off, to see what my pace would be if I just stayed extremely relaxed. I was averaging about 9:10 pace, which was ideal. However, over the next two miles, I started feeling a bit lethargic. I really had to focus to keep my form tight and my pace on target. I started to get the feeling that I was in for a very bad day.

Miles 4 through 11:

Just before 4 miles, there is a medium length hill to go up. I was not looking forward to it, considering my energy levels. But surprisingly, the extra effort I spent to drive my arms and knees up the hill helped me snap out of my funk. Once the hill flattened back out, I fell into a much more natural rhythm and started to feel a lot better. By the 6 mile mark, I was feeling so much better that I considered increasing my tempo, and even started thinking about whether or not to try and beat my 2015 time (which was 1:58). However, I decided to play it smart and keep an even pace. I promised myself that if I still felt this strong at mile 11, I could kick in the final two miles. I hit the halfway point in under 1:02, so I knew I had a 2:03 (or better) if I could hold my pace. The last stretch out to the turnaround seemed to take forever, but finally I got to the 8 mile mark, and the turnaround and still felt very good. I decided to play a little mental game by completely ignoring the 9 mile marker and just focusing on getting to 10 miles. That seemed to make things go by a lot faster. At the 10 mile mark, I focused a lot on my heart rate. The last real "hill" of the race comes before mile 11, so I wanted to keep things under control so that I could push the last two miles hard. My splits were are still really even, so I was still on 2:03 pace if I just maintained to the finish. I figured I had a realistic chance to drop an extra minute per mile off of the last two miles, putting me at around a 2:01 finish time. The 11 mile marker came up, and I slowly eased into a faster pace.

Mile 11 to The Finish:

My HR definitely rose along with my pace, but I was now less than 2 miles to go, and I routinely do negative splits on my training runs, so I was very confident that there was more than enough in the tank to get me to the finish. Since I increased my pace, I was suddenly finding slower runners to be obstacles. So, I moved to the far left were things seemed to be more open. I could see the 12 mile mark off in the distance, when all of a sudden I felt a very distinct and painful POP in my left ankle. My first thought was that it felt like someone poked the inside of my ankle (maybe an inch above the bone) with a sharp stick. It hurt enough to bring me to an immediate stop. I sat down on the median and took a look. Nothing looked swollen, scratched, red, or anything. And the pain subsided after I massaged the area for 15 or 20 seconds. I stood up and walked a few yards and all seemed well, so I eased back into a slow jog. I thought things might be okay but after about 50 yards, I felt the same sharp pain again. Now I was getting worried. Did I sprain something? Tear something? What was going on? I checked my Garmin and I was at 11.7 miles. I could certainly walk it in, but was not too happy about that. After walking for maybe 30 seconds, I started shuffling again. Every so often, I'd feel the sharp pain. But instead of stopping, I would just walk quickly. I knew I could kiss my 2:01 finish goodbye, but I didn't care. I was more concerned about whether or not I had seriously injured myself just a few weeks before IM70.3 Taiwan. I managed to do this shuffle/walk method until about 12.5 miles, at which point I discovered that if I took really short steps, without flexing my ankles too much, I could avoid the pain. So I did this, with a ridiculously high cadence, all the way to the finish. I was glad to cross the line, but it felt strange getting to the end without even being tired. The walk/run stuff allowed me to recover for the most part. My time was slow, but had it not been for the ankle pain, I am 100% sure I was looking at a 2:01 or so, which is still an improvement over my last race (as this course is definitely harder than Disney).

Finishing Time: 2:07
Overall and AG Place: ??? (didn't bother looking them up)

So the time was slower than I was hoping, but despite the problems, I felt strong at the end, and ran very evenly and controlled, even when I was having energy problems early in the race. This is a good confidence booster going into a 70.3, since it shows me I can fight back from a bad situation, even with a lot of miles left to go.

Update on the ankle injury: throughout the rest of Sunday and overnight, my ankle seemed to recover. I have no clue what caused the pain. By the time I saw my doctor (on Monday in the afternoon), there was no pain to speak of, and he could not find anything wrong with my ankle or foot. He thinks I likely strained something, but not badly enough for it to persist. The important thing was that no catastrophic injury like an Achilles tear or anything like that took place.

Details:

Some notes about the race...

Nutrition:

I ate a bagel with jam about 3.5 hours before the race (and drank some coffee), and sipped on Infinit Jet Fuel until about 25 minutes before the race. On course, I drank at about half of the aid stations. Once I drank the electrolyte drink they gave out, but otherwise it was just plain water. I had no hydration issues, no cramps (unless that weird pain in the ankle was some sort of severe cramp).

Gear:

I ran in my Hoka One One Bondi 4's again, but I used medium thickness socks instead of ultra thin, since I blistered at Disney using the latter. Oddly enough, it seemed to make no difference, as I blistered exactly the same way again. I have no idea why I blister in races, when I am running virtually the same pace I do in training runs. I may experiment with different shoe inserts to see if that helps. My Garmin 910XT and HR monitor strap performed just fine. I used RoadRunner Sports shorts instead of my Nike Dri-Fit, and had no chafing issues at all.

Logistics:

This is a PTC event, so we all meet up in Eagle Rock at 5am and drive into HB together. Even though we arrive almost 2 hours ahead of the race, it helps avoid the stress of finding parking, fighting traffic, etc. This is a huge advantage of being part of a team with a lot of experienced racers planning things out.

Next Race: I'm scheduled for the Firecracker 10K, but I am debating skipping it and focusing on swimming/biking/weights this week. We'll see.

Race Report - 2017 Disney Star Wars 1/2 Marathon

I haven't been posting race reports in quite awhile. With injuries ruining most of the 2016 season, there wasn't much to report! But now, I'm starting 2017 off right... Yesterday I ran the 2017 Disney Star Wars 1/2 Marathon in Anaheim, California.

Pre-Race:

In additon to the half marathon on Sunday, the race series has a 5k on Friday and a 10K on Saturday. My wife and a few of her friends were entered in the 10K, so we came out to Anaheim on Friday afternoon and stayed at a hotel that was about a 15 minute walk to the start/finish area. My daughter also came along, so once we got settled into the hotel, we went over to the the theme parks and took her on as many rides as we could. Saturday, I was up at 4:30am to take my daughter out to see my wife run her 10K. After that, we spent the day at the theme parks again, and at 6pm had dinner at the Napa Rose restaurant in the Californian Hotel (a Michelin 1-star restaurant). I had their petit filet mignon, and some really great wine. Definitely not a smart pre-race meal, but I was so tired from two days of Disney theme parks, I didn't think it mattered anymore what I did to prepare for the run, so may as well enjoy myself! After dinner, we finally headed back to the hotel so I could get off of my feet. I laid back with some recovery compression socks on, and sipped water in a vain effort to recover a little before tomorrow.

Race Morning:

I woke up at 4:15am, and checked the temperature outside. It was crystal clear, no wind, and 49 degrees. Perfect conditions. I put my gear on, mixed a bottle of Infinit Jet Fuel, and sipped on that as we woke our grumpy 3-year-old up and got her ready as well. At about 5am, we started the walk over to the corrals, The first two corrals are seeded by time. When I registered for the race, I submitted a time from my Surf City 1/2 marathon, which got me into corral B (they had a total of 9 corrals labeled A through I). At about 5:20am, I took off my warm-up suit, got my Garmin and Stryd powered up and ready, and walked over to my corral. The start area was in full Disney/Star Wars fashion. A huge jumbo-tron screen, bright lights, and Star Wars music everywhere. They definitely had the right mood!

The Race:

The race started right on time. At 5:30am on the dot, the A corral (elites and top seeded age groupers) took off. My corral shuffled to the start line. I was about two thirds of the way to the back of the corral. At precisely 5:35am, we were sent off to the sounds of the Star Wars intro theme music. It was pretty cool. I walked for maybe 20-30 seconds before I reached the timing mats and started my Garmin and my Stryd app. Even though it was crowded, everyone was moving at or near the same pace. It was one of the cleanest starts to a large race I have ever seen.

Miles 1 through 4:

I'm going to talk about the first few miles most, because they are what make this race unique. The first 4 miles are entirely inside of Disneyland and California Adventure theme parks, and the adjacent roads that allow you to run from one park to the other. It is really cool being in the theme parks pre-dawn with nobody else there. There is so much happening as you run through, it is hard to describe it all. Everything is lit up, the rides are moving, spinning, etc, Star Wars music and movie dialogue blaring, actors in full costume interacting with the runners, or acting out scenes right in front of you. There are a few photo opportunities set up for you, but you have to actually stop running and get in line to take your picture in one of the scenes. I didn't want to stop running for that long, so I just checked them out as I ran by. I saw the BB-8 droid photo op, the C-3PO + R2-D2 one, one where you look like you are riding one of the speeder bikes on Endor in Return of the Jedi, one where stormtroopers are holding you captive, and one where you act out the trash compactor scene from A New Hope. My favorite part, however, was when I ran up on a battle scene being acted out by about 15 people. It was Kylo Ren and his 'Knights of Ren' versus a group of Jedi. Aside from the Star Warsy stuff, it was also neat to run by the 'Cars' part of California adventure when it was all lit up (it makes a very cool looking desert mountain backdrop) and the 'world of color' light/water show is actually going on as you circle that area near the scream machine roller coaster. There is a lot to see, so much that I am sure I missed stuff. But it makes the first 4 miles go by fast.

The 5th Mile Onward:

Once you leave the theme parks, the race turns into a well spaced out, very flat course. The huge streets around Disneyland (like Harbor Blvd, Chapman Ave, etc) have one or two lanes coned off from traffic, so there is a ton of room for everyone. Despite having nearly 13,000 people in the race, I literally had no problems with other runners getting in the way, having to take bad lines at corners or anything like that. I just settled into a nice rhythm and counted off the miles. At around the 5 mile mark, there is a stretch of probably 1/2 mile or more fully lined with high school marching bands and cheerleaders, and a decent amount of spectators rooting us on. It got quiet for maybe a mile or so at about the halfway mark. At mile 8, I was feeling so good that I told myself that if I still felt this relaxed at 10 miles, I would try to hammer the final 5k to see what kind of time I could run. But by mile 9, fatigue really set in. I'm sure the previous two days of NOT resting and preparing to run were kicking in, but I still felt confident I could hold my pace. My quads were starting to feel sore, and by mile 10 I was feeling hot spots in both of my arches. There was another section of high school bands, and also a stretch that was lined with members of a Star Wars fan club called the "501st Legion" who are quite fanatical. They had costumes on that rivaled (and exceeded) those of the actors inside Disneyland. To show my appreciation of their presence, I was hi-fiving sith lords, forearm bashing stormtroopers, etc. It was a lot of fun and renewed my motivation to finish strong. I had definitely picked up the pace on the second half of the race, but it was requiring a lot more effort to keep it up. The stretch from mile 10 to mile 12 seemed to take forever, but once I knew I only had a mile to go, I rallied a bit and made my last mile one of the fastest of the race. I saw my wife and daughter right at the 13 mile marker, and then cruised it in for the finish. My Garmin read 13.08 miles when I was in the finish chute, so I actually started it back up and jogged until it read 13.11, so I would get the 1/2 Marathon Challenge credit when I uploaded the data to Strava!

Finishing Time: 2:05:25
Overall Place: 1458th out of 12,434
Age Group Place: 196th out of 1000+ (they only list results for the first 1000 in huge age groups)

My time is nothing to write home about, but for me, that isn't the point. I am very happy about this race because it marks a return from some very long injuries that have plagued me for over a year. I can finally cover 13+ miles without any injuries (and have fun doing it), and I am ready to start doing some real training for IM70.3s and other events. I think with proper rest and preparation (NOT what I did the 3 days leading up to this event) I can run at least a few minutes faster with a similar controlled effort.

Details:

Some notes about my equipment, nutrition, and observations about this effort...

Nutrition:

Like an idiot, I ate a very heavy meal the night before the race (red meat, lots of veggies, alcohol, etc) but I wasn't really aiming for a 'race' performance so I didn't worry too much about it. I did make a good effort to stay hydrated though. And in the morning before the race, I ate no solids, just drank about 12 ounces of Infinit Jet Fuel. During the race, I took fluids at most of the aid stations after the 5K mark (alternating between plain water and Powerade). I think I had plenty of energy and was well hydrated through the event. No issues there.

Gear:

I ran in my Hoka One One Bondi 4's, which were great as usual. I wore a pair of ultra-thin no show socks, like I always do, but for some reason I got a minor blister on my right arch and a hot spot on my left arch. Not sure why that happened. I wore a short sleeve Nike Dri-Fit shirt, Dri-Fit shorts, and wore the free hat I got from IM70.3 Oceanside. The hat and short sleeved shirt were fine for the weather. The hat came in handy when the sun came up, as I used the bill to block the sun in my face for a straight 2 mile stretch. I did get some chafing from my shorts, which is very strange as I have never had that before, and these are shorts I do long runs in all the time. For timing/data I used my Garmin 910XT with HR strap, and I wore my Stryd running power meter on my left shoe. I also wore a waist belt that had my iphone on it (so I could link up with my family after the race, and also to run the Stryd mobile app to catch more running data). The 910XT was fine, but I did have about a 2-3 mile stretch where the HR data reported low. I have been having issues with these HR straps, and think I am going to ditch them and use a Wahoo TICKR instead. Also, the Stryd app on my phone completely died and captured zero data. So, wearing the device and carrying the phone was a waste. The Stryd meter itself seems to be good, but the IoS app for it totally sucks. If you do not have a device like a Garmin 920 or 735XT that can read the Stryd data, I would not recommend the Stryd power meter.

Logistics:

One negative thing about this race, is that because of the time and location of the events, you are almost forced to stay in a hotel nearby in order to participate. The races start promptly at 5:30am, and there is nowhere close by to park your car and walk in. We stayed at a hotel on Harbor Blvd. right by the Disneyland Dr. entrance to the compound. This made for about a 7-8 minute walk to the Downtown Disney area, and about a 15 minute walk to where the race corrals and start/finish area are. You can stay even closer to the race area if you go to the Disneyland Hotel or the Californian, but those are very expensive. The race entry fee is already very high, so we tried to minimize the lodging costs. If you are a Disney/Star Wars geek (or your family is) it is a lot of fun to tack on a trip or two into the parks, as we did. But that did take a toll on my legs leading up to the race. I was mostly running it for fun, and just to get a long run in so I didn't care about the end results (aside from finishing). But honestly, if you wanted to, this could be a very good course for a 1/2 marathon PR. Get into one of the first 3 corrals, and you can fly. But yeah, not the most economical race out there.

Next Race: Surf City 1/2 Marathon on February 5, 2017