Monday, January 19, 2015

Let The Year Begin! Rock and Roll 2015

If I can summarize my training and racing profile and style in one characteristic word, it would be "consistency". I wouldn't say it it's always perfect or that every workout goal is met, but the work is put in. 

I'm asked often about burnout or off season. My canned, funny reply is that I'm afraid to stop or take a break, because at 51, I'm not sure I could start up again! There is some truth to this, since I am experiencing needed longer recovery time and slower start ups of a particular workout or race. My mornings have to begin about an hour before hitting the road or the pool or whatever instead of waking up only 20-30 mins before hitting it. That's ok. The real reason for not stopping is my constant need for goal setting and moving forward. 

After my Kona qualifying Ironman Arizona this past November, I worked immediately with my coach, Nick White with Carmichael Training Systems (www.trainright.com) to get my running going for my 12th consecutive Rock and Roll full marathon. Nick is great, working my training around to accommodate my obsessions and race goals. I enjoy the timing and organization of this annual event and it keeps me easily focused on staying in shape during the difficult Holiday season. (What other time of year does fudge and Christmas cookies and tamales make their to my kitchen?)

The only major change this time around was to build on my Ironman training base (including a 3:33 marathon) and do more added longer intervals in my shorter and longer runs. I had no problem throwing out a good finish that would or could include another PR. Last January's time was my fastest marathon ever at 2:58:44. 

This race came fast and quick! Before I new it, I threw myself into the ARR Desert  Classic 30k on December 21st in 2:06:25 with not real nutrition support and a 2 min PR from the year prior. 

I continue to bike (a lot of trainer - I hate riding in the cold! - big baby here!) and swim consistently but there is a major focus on my run. 

I enjoyed working the expo this past weekend for Sole Sports Running Zone (www.solesportsrunning.com) at the Garmin Booth. (Garmin.com). I also returned as the National Anthem singer for the marathon as well as the newly added 5k on Saturday morning. I also was offered a slot by Competitor Group to run the 5k as well. 

I had a 20 min run slated for Saturday anyway, so I decided to do it after completing the Star Spangled Banner. I felt fresh and loose (to coin a phrase) and went out pretty fast. I tried not to push too hard with prescribed 4x20 second pick ups. Well, those pick ups were a little longer, like 5 mins. I thought I would jog out the last mile but the rabbits in front of me seemed accessible and I went for them. I came in at 20:11. Oh well, no big deal! Right?

Marathon race morning had me up at 5am and my normal pre race breakfast of  MyOatmeal (www.myoatmeal.com) and black coffee. I was at the warm zone by 6:15am. I arrived at the starting line stage for a pre run interview for the runners and Channel 10 and then lined up with familiar faces and friends, Brian, Monica and Adam Folts, Andy Krebs and David Tindall. 

The Folts family have now moved into a new tier of top overall finishers (out of my league) so Andy, David and I decided to work towards a sub 3 hour finish together. And we were off!

There was no wind and the weather was beautiful. Not cold and really, not too warm. I decided to look a little more like a runner this year in my new ONE Elite (www.onemultisport.org) singlet and nike running shorts. The only problem would be carrying my own PowerBar gels. No Tri singlet back pockets! I decided to keep two held in my arm warmers, two more in my running gloves, and one in a back pocket in my shorts. I also keep a capsule of MDrive (www.MDrive.com) ATP Energy booster for the last hour of the race. All hydration I take from the course alternating from water and Gatorade every other aid station. I take 5 gels on a marathon course. One every half hour. I thought I would lose the arm warmers and gloves as I used the gels but I kept them on the entire race. The time flew by (relatively speaking) staying with Andy and David for most of the day. I did have short times or fatigue but they would past and as long as I found myself between 1:27 and 1:28 at the 13.1 mark, the. I would be on track. I find this course difficult to negative split due to the challenging rolling hills after mile 23. Clipping away at 6:40 and 6:45 miles before during the more flat miles allows me to live with a 6:55 mile split or even worse and still make my Sub3 goal. That's exactly what happens. After the out and back on Indian School Rd and the left turn and long straight away on 48th street all the way to Van Buren, you are ready to be done. This is where Andy shines, and he started to pull away. David and I stayed together and he excelled in Van Buren while many Elite runners were blowing up. I let David go at mile 25 knowing I still had 10 minutes for 1.2 miles. I was going to come in under 3 hours but was it going to be a PR? It would be close. At my level of fitness and age, these gains and PRs are precious and the margin is very thin!

I picked it up as I heard the crowd and even saw 6:38 pace on my Garmin 910XT as I turned into the finish chute. Time: 2:58:14. A 30 second PR!

I am very pleased with the weekend and my run including the age group (50-54 male) win.  38/2578 overall. 34/1452 male. The 5k didn't kill my PR chances and the weather, organization and people made his all a success!

I am so grateful to my sponsors, One Multipsort and my ONE Elite Team! I am so please and proud to represent the best Club and Team ever!

To all our sponsors like Destination Kona (www.dktristore.com) for my nutrition and race support needs like my new 2XU (www.2XU.com) race performance compression sleeves! 

Here's to a transition now to Triathlon including LifeTimeTri Marquee, Ironamn St. George 70.3 and of course, Kona Baby!

Until next time! Stay Consistent!

Dan

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Saturday, November 22, 2014

Kona Baby!


Tuesday, November 18, 2014

Kona Baby!

Believe it or not, I am quite the realist. When you do the math on paper, knowing how popular Ironman Arizona is among all the Ironman races worldwide (selling out in seconds - having a Kona slot 11 months ahead of race day) and the the diminishing slots available per race, I have to admit that my goal of making it to Kona in 2015 seemed to be a pipe dream at best. Possibly only 3 or 4  spots available in my 50-54 age group.

But yet, I trained on and press towards the goal to have this race be my opportunity to get to the big island! 

Many asked why I didn't race an Ironman last year when I was in my first year of eligibility in this master age group. Honestly, I didn't have any desire last year to race 140.6. I had 70.3 Ironman Worlds in Vegas as a goal last year and my last full Ironman was back in 2011 at IMCDA.  

I know better than anyone that you have to want to do this race! If your heart isn't in it, the training and commitment is way too hard to just go through the motions.

However, even with the Half Ironman distance is definitely my sweet spot, I did receive the ok from Cristette to sign up for 2014 IMAZ. So I brought my folding chair and blanket the Monday after IMAZ 2013 to sign up for this year. My heart was in it.

Working with Nick White at Carmichael Training Systems (www.trainright.com) for the past 3 years has been great. We set a plan for the year that included an A race in the Spring, St. George 70.3 in May and of course, IMAZ in November. Goals included a return to the podium at St. George again like in 2013 and a podium and Kona Slot at IMAZ. 

First goal met with a turn down of the 70.3 Ironman Worlds slot at Mt. Tremblant since there was no way I could make that trip this year.

Now on to IMAZ.

With a successful Soma 70.3 race where I had an ok swim and decent bike, I charged ahead on the run in 4th place in my AG to pick off 3 competitors for the age group win.  I was a little concerned how much work it took and how spent I was post race. After dinner and hydration, I felt great and realized this could possibly be the way Ironman Arizona would play out.  It's how I race.

My race day strategy was to swim smart and consistent and exit the water sometime between 1:05 and 1:10. The swim race morning was uneventful and I came in at 1:08:59. (1:47/100m average pace) Slower than I thought it would be but this distance is not won in the swim. 

They set out chairs in the T1 tent which was great to get my bike helmet and shoes on. T1 took me 4:12.

It's no secret that it was windy Sunday. Northeast gusts got worst as the morning went on.  The 3 loop bike course is fine and the first loop was great, and I felt like a million bucks coming back to Tempe for the Rio Solado/Mill Ave turnaround. Then, the wind. Laps two and three were worst, so much worst! Lap two, I had a couple of spots on the Beeline before Shea that registered 15 mph but the good news was that the winds stayed consistent and he return back to Tempe was fast with easy 33-35 mph speed. I remember Carlos Mendoza calling it "free speed"! The last loop saw a lot of my gains diminish and I admit that speeds were as low as 9-11 mph. I returned to town not too frustrated or worried since I have learned to realize that everyone is dealing with the same elements. My bike split was 5:31:36 (20.27 mph average pace) 

I entered T2 again with outside chairs and much fewer racers to get ready for the marathon. I wasn't dreading it. Everyone knows the run is my strength. At this point, I have no idea where I stood in age group rank. Mentally, I was prepared to hear anything for 10th to 12th position.  I wanted to see Erik Svans as the run began to hear the news. I spotted him and he let me know I was in 9th position but the guys ahead of me were bigger and already struggling. I had in my brain that I would need at least 4th place to have a chance for Kona. That's 5-6 guys I need to run down! Here it goes!

T2 time 2:18

I never ran the run course before race day. I was open to it but it never worked out. (Unless you count the Underpants Run this past Thursday) I was very glad the course changed last year from three loops to a two loops. In past IMAZ races for me in 2097 and 2009, the second "Big Suck" loop is so difficult to work through. I get I could mentally get through a double loop course strong.

Nick told me to be conservative on the beginning of the run. Now upright, and in my element, I tend to run fast and hard off the bike. I looked down at my Garmin 910xt a couple of times in miles 2-4 and saw 6:45 pace. I quickly slowed down and enjoyed the run, staying at 7:28-7:40 pace very comfortably. I did see a couple of 50somethings as I ran on but didn't keep count. I should've but forgot. The rule of this type of day is not to do anything new that hasn't been tested before. I did venture a little out of that mode after attending a breakfast Friday am with Chris Lieto for Base Performance (www.baseperformance.com) and started to hear about salt absorption through the tongue rather than in capsule form. I am a big sweater and tend to overheat as the day gets longer. I put the product in my areo water bottle for the entire bike and licked my thumb and applied the product on my tongue every 15 minutes on the run. I actually loved the salt taste and never walked or cramped on the entire course. As I finished lap one (13.1 miles) I saw Erik again waiting for the report on where I stood in age group rank. "You are now 3rd or 4th but you can't slow down!" He said. "Really?" I thought. This could happen but there was still a whole lot of course to cover. Another half marathon to go. But now I now what's ahead; the out and backs, Curry Rd. hill etc. I continued with my PowerBar gel (double espresso) every half hour and my Base Performance salt  lick every 15 mins. I started cola in the second loop and more water in my mouth and over my head to stay cool. My pace did diminish but not far from 8min miles or faster. 

I have had in my mind all year that my race would come down to the last 10k. 6.2 miles to see how all these months of training would pay off when I needed them.

Last year I committed to Crossfit Endurance training at our One Multisport (www.onemultisport.org) Eilte Team sponsor , Power in Motion. (www.powerinmotion.com) Now that I am in my 50s, I truly feel strength and muscle maintenance will set me apart from the competition. All of the burpees, squats, etc will strengthen me to the finish line. 

This all crossed my mind as I past the One Multisport Aid Station at mile 20. Erik was there again and said, "You are in 3rd but you can't slow down." Last 10k - how ironic! 

I felt strong and good going over the Curry Rd. Hill and knew I could hold off anyone new. I would be ok. 

Those miles clicked away rather quickly somehow and before I knew it, I was on Priest heading south towards Rio Solado. Then it's a straight shot home.

As I came to the last aid station with a Sally Meyerhoff theme, all in pink, I saw a poster that read, "Be Relentlessly Positive!" I saw my good friend and Sole Sports Running Zone (www.solesportsrunning.com) buddy Sean McManus and I said to him, "This is it!" He understood perfectly.

I spotted Erik again on Rio Solado and I asked if I was still in 3rd place. He said, "Yes!" I looked at him and said, "I'm going to do this!?!" 

And I ran into the finish chute.

Run 3:34:15 (8:10/mi pace)

Total 10:21:20
Gender Rank: 112
Division Rank: 3
Overall Rank: 138

Monday's Awards were awesome as expected. I had three goals for the race:
1. Kona 
2. Podium
3. Sun 10 hours

Two out of three ain't bad!

 I was pretty sure things looked good for my slot but nothing was posted at the Village that confirmed the age group slot allocation. 

Then I got nervous. "What if there are only 2 slots?" I thought. 

Mike Riley, the voice of Ironman, put on an plastic lei and began to announce the rules and process for Kona. "I will state the slots, state the name up to three times then move on to the roll down. It sucks being older sometimes more than other times! They start with the 18-24 women and slowly work their way to the geriatric groups. 

Finally, Mike turns the page and adjusts his reading glasses and says, "Men, 50-54 - 3 slots and one added slot for a total of four!" I am in! I waited for my name and my fake flower lei and took my golden ticket to the payment table. 

I am so excited and thankful to my wife and boys for their support. Cristette- I love you and look forward to celebrating our 25th Wedding Anniversary on the Big Island!

To my club, One Mutlisport and my team ONE Elite -thank you for letting me wear such treasured colors!

Of course to my coach, Nick White with Carmichael Training Systems for his insight and push!

To Valdora bikes (www.valdoracycles.com) for being my bike sponsor and for all your support! Can't wait to take the PHX2 to Hawaii!

Now it's marathon training time and my 12 consecutive Rock and Roll AZ full marathon! Never stop! Right?

Until next time!

Aloha and Mahalo!

  


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Monday, May 19, 2014

May Is For Racing! St. George 70.3 and Other Stuff

I'm basically breaking up my 2014 race season into 2 halves. First half A race was a return to St. George Utah for the Ironman 70.3 funfest on May 3rd. I really had a great experience last year including my second 70.3 World's Championship qualifier and my first Ironman podium. I went into this race with a goal to improve on my overall time (comparing it to the same course in 2013) and get on that podium again. If I was fortunate to qualify for Worlds again, I would pass it up. Due to my second half of the year A race goal; IM Arizona, there is no way I'm getting to Mont Tremblant in September. 

We had quite the Tri-Geek road trip. The entourage included my partner in crime and CTS teammate, Russ Brandt (we share the same coach - Nick White) another Kona boy and local phenom, Jonathan Coffen, and the buff and young,  Nic Wirski. We all were returning for different reasons, for Nic, it was redemption after struggling last year on the run after a blistering bike. For Russ and Jon, it was check on their 40 plus year old bodies (babies!) and see where they are and where they need to be when all three of us go for it at IMAZ in November. For my goals, re-read paragraph one above!

With four bikes, a Yakima roof shell and a decent amount of testosterone we loaded into my Toyota Sequoia and left for Utah Thursday, May Day.

All four of us shared one hotel room. We became even closer...anyway, Thursday night we found our local pad, George's Pub and Grill and overtook the basement pool room and made it our own. Friday was the normal pick up race wheels, get to the reservoir for a swim and ride. Early dinner (so early, we are again!) and early to bed.

Race Day:
Swim
There were 24 waves and I was in the 22nd. The pros went off at 7am. I went at 7:57am. The weather in the morning was warmer than last year do the wait wasn't that bad. The water was perfect at approx 64 degrees. I found my rhythm and felt pretty conservative but ok on the 1.2 Mike counter clockwise course (with LOTS of buoys). There is always a false sense of accomplishment when you find yourself passing previous wave swim caps (Male 50-54 was eraser pink) but te reality is the swimming studs of your AG are actually ahead in another zip code. 

0:33:58. 1:45/100m. 20th in AG.

St. George is a point to point race so you have to keep a clean transition stuffing your wetsuit goggles and cap into the bag where you find you bike helmet, glasses and shoes. Everything went good and I found my spot and got to work. 

T1  Swim to Bike 3:07

Bike
Everything about the IMSG bike is patience, speed, hills, scenery and, did I say patience? Russ told me last year that the race really starts at mile 40 as we enter into the hilly and beautiful Snow Canyon. 5 miles of steady climbing but if you take it too hard and play the hero, then you WILL pay for it on the run. Again, no surprises on the up and down course. I always laugh inside at the car and mouse game that happens during an Ironman bike leg. My MO is I beat the big boys up the hills and then the buzz by me on the down hills. Back and forth. This played out over and over again. I work to take in 250-300 calories on the bike per hour. I can do that with one water bottle with a concentrated mix of Fix Performance and Hammer Heed along with one gel flask of EFS Liquid Shot (400 calories) of course, I have water as well. Water is the only thing I take aid stations. I took it nice and steady entering Snow Canyon enjoying (relatively speaking) the volunteer signs along the five mile climb. Signs that said things like "Shut Up Legs!"  He last sign you see at the top said, "Your Face Make a Bad Brake Pad!" That is the cue you are heading home to downtown St. George and if you dare, you can get to speeds over 45 mph. I didn't...

2:45:25. 20.31mph 14th in AG.

At a point to point race you have to be thinking where your T2 bag is racked. Fortunately, I had a great spot near the run out blow up that was easy to find. Again, you pack your bike equipment in the bag you will find your visor, shoes and nutrition. 

T2  Bike to Run 2:29

Run
I LOVE this course. It is mostly asphalt and concrete, an out an back. Exactly like my training routes near home on Happy Valley Rd. You climb right away and I relied on my short stride and high cadence to start a game of "Find my AG and Pass Em!" It kept my mind focused and it was working like a dream. I carry PowerGel Double Latte (2x Caffeine) gels to take one out of T2 then one every half hour. I drink water, and cola alternating at each aid station. I started another new game of "Pass But Don't Get Passed" which was fun since my wave was so late at the start. It's also encouraging not only passing guys in my own AG but also guys with 20, 30 or 40 something scribbled on their calf. There is really no way of knowing what place you are in until you find a friend or your phone after the finish but I was hopeful I was on a good position to podium. I was running 2 minutes faster than last year. With a mile left and a turn onto the last main stretch home, I was smiling and thinking I had done all the road killing I could do for the day. Then...
I look ahead at a fit 5'7" muscular triathlete with a close shaved head that had some very short GREY hair and also a faster cadence than me. I tried to get closer and it took work to try to make out the marking on his calf. I thought, "no way there's still another guy to catch!" " "I'm done!" I told myself in a self pity kind of consolation. I could make out a "0" and I realized the scribble above that wasn't a "4" or "3". Yes, it said "50". I am not known for my finish line sprints! (See my Leadman finishing chute pics!) Then another thought entered my mind. "What I he's in 5th Place?" I will be very upset if I didnt go for it and try to get him. There is an aid station with less than a 1/4 mile to the finish (mainly for those starting the run coming on the other side). The guy did slow down just slightly and that was my chance. I came up right behind him, confirmed his age and as we came to a traffic circle roundabout with 500 yards to go and the finish line in sight. I kept it going and at the Iromman carpet I looked back and he was not going to get me. He WAS in 5th place.

1:31:54. 7:00/mi. 5th in AG.

It took a while to verify the final standing because I passed him so close to the finish. My individual results had me in 6th but the 50-54 AG list showed me in 5th. In fact, there ws only 10 seconds between 4th/5th/6th place. I guess I should've worked one more guy!

That afternoon's award ceremony also gave the Divison 2 Club Award to One Multisport!

We went to the Club Reception then eventually found even more friends like John and Brooke Schohl, Dee Frash, back at our basement at George's to celebrate! 

I credit (of course) my coach Nick White with Carmichael Training Systems for helping me get my goal. I also attribute my strength at the race end to my Endurance work with Coach Will Burkhart and Josh Otero at Power In Motion Crossfit. I can't thank my bike sponsor, Valdora Cycles with Pete and Kendra Olson for the beautiful new PHX2 I broke in at this race. Of course my club, One Multisport and my teammates on the ONE Elite Team for all their support.

Just this past Sunday, it was so great to race locally at the Tempe International Tri.  The level of talent in the AZ 50-54 AG is just amazing. The overall top 30 in the race had the superstars John Poisson, Geoff Cleveland, Steve Rink and Todd Witten. There is no rest for the old and competitive! It rivals anything you find at an Ironman event. Anywhere!

Onward to second half of the season goals that will get me to the starting line at IMAZ and my desire to get that Kona slot. There I said it!

Until next time!

Dan






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Saturday, April 26, 2014

And the 2014 Season Begins...

Every season brings on basically the same thoughts and emotions. You'd think I'd get used to the performance anxiety I feel (careful, I'm talking about racing here) every time I look at my new year race schedule. As a retuning member and lead of the One Multisport www.onemultisport.org Elite Team, there is pressure to perform.  Will I be good enough? Will I be able to compete and have fun? It happens every year. 

The year kicked off positively with my 11th consecutive Rock and Roll AZ full marathon on January 19th. After returning to the ranks last year on the sub 3 hour club, my plan was to do it again on this familiar course. I've said it before and I'll say it again...sub 3 hour marathons hurt for 3 hours! Especially the last hour. 

I went out a little faster than planned but felt very good clipping away at 6:38-6:41 min miles.  At the 13.1 point I was right where I wanted to be at 1:27.  I know the man maker really starts at mile 22 when the left hand turn takes you onto Van Buren to become Mill Ave. There is the only substantial hill at that point that leaves the most fit walking. With my reserves in he bank, I felt confident I was going to make my goal. However, at mile 20 my left hamstring cramped. It worked out without much time lost and the right hamstring seized up at mile 22 right before the turn home to Tempe. I was concerned but doing the math in my head, I felt safe. The final result was a PR of 2:58:44 a 7 second improvement from my record of 7 years ago in 2007! Welcome to my 50s! A big thank you to my coach, Nick White with Carmichael Training Systems www.trainright.com getting my marathon plan dialed in as well as my triathlon season the rest of the year!

There was a long gap before the first significant triathlon race this year. With IMAZ coming in November, I am making a conscience effort to race less and train more. 

The Leadman Tri on April 13th was that first local race of distance and I wanted to I well. The distances mirror the 70.3 ironman but with a longer swim (2.5k a longer bike (109.5k) and a shorter trail run (13k). I have to admit I'm always am looking at my competition. This, my second season in 50-54, every year brings new competitors and old (no pun intended) favorites. Besides phenom Geoff Cleveland, new guys who aged up like Salvador Lancaster from SoCal and Paul Hert from Washington State have the big 5-0 bdays this year! Another great triathlete and top USAT All-American who came to town was Rusty Robertson. 

Dang! No cake walk! The swim was forgettable but not a catastrophe. 42:33 for which my Garmin says was 1.8 miles. No extra credit for extra distance in triathlon. Sighting drills for Town Lake are a must! The bike was a 4 loop urban course. My goal to keep same was to see how close to 45 min I could stay for each loop. No problem for loops 1 and 2. Loop 3 saw the most traffic with the Marquee International and Sprint races well on their way. The wind began to pick as well. I came into transition for a 3:08:37. The 3rd best bike split in AG. I just upgraded my Valdora Phx2 frame the week of the race. I am so pleased with it and so honored to represent Valdora Tri Bikes again for my 3rd year! www.valdoracycles.com. Once on the run, I knew I could hopefully get a feel for where I stood in the race. I knew Geoff was WAY ahead with 31:56 (not a typo) swim split! Last year he had 9 minutes on my and beat me to the tape by 30 seconds! This year, he was able to run and no 8 mile run of mine was going to catch him! On the pedestrian bridge at the beginning of mile 2, I saw a Mark Allen Elite Race Team kit that I thought belongs to Jonathan Coffen. It wasn't him, it was Rusty Robertson. Age 52 on his calf. I clipped ahead and passed him before we crossed that bridge. That was the motivation I needed to push forward and run scared to try to podium. I didn't know where Salvador or Paul were at at all.  I saw Geoff on the other side of the canal and he had a good 7-9 minutes on me. I came into the final stretch of the run  and was pleased with my AG best run split of the day 1:02:27.  Final time and belt buckle award time was 4:56:14.  

Second in AG for the day.  

Thee are many goals for this my first full year at 50. One is to build strength and power to sustain me during these long endurance races. I am having a lot of fun adding Crossfit to my weekly core schedule. I go 2-3 times a week at noon to Power in Motion Crossfit www.powerinmotioncrossfit.com for an endurance based workout that includes strength training and an endurance WOD. I am looking forward to see great results from this and am so pleased to have Josh Otero and PIM as a ONE Elite sponsor this year!  

Next stop is a week from today at Ironman 70.3 St. George ! Race report to follow. 

Special thanks to my 2014 sponsors, One Multisport and ONE Elite which include Destination Kona www.dktristore.com, Foosia Asia Fresh www.foosiafresh.com Power in Motion Crossfit, Complete Skincare and Body Restoration www.completeskincareandbodyrestoration.com Fix Performance www.fixperformance.com as well as my sponsors: Valdora Tri Bikes, Spira Footwear www.spira.com and Fitsok www.fitsok.com.  

Train safe everyone and happy racing

Dan
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Tuesday, May 7, 2013

My Rookie Season Begins or Welcome! 50-54

This, my latest Blog post title, is inspired by a Facebook comment made after posting a picture this past Saturday with my friends, Bryan Dunn and Russ Brandt as we held our Ironman 70.3 World Championship Letters.  "Nice to be a rookie!"  It said.  Amen!  I've said it before, Triathlon is one of the main reasons, we weekend age group warriors look forward to getting older!  If you have spent any time near me this past year, you know I am turning 50 in 2013.  Yippee!  The "new kid on the block!", my "rookie season!"  My first dip in this AARP card carrying pool came at the Lifetime Fitness Tri www.lifetimetri.com Tempe Leadman Epic 125 and the, my "A" race of this early season, Ironman 70.3 St.George.

Leadman Report

The annual Marquee weekend was a huge Triathlon festival with USAT Collegiate Nationals taking place along with the normal Sprint and Olympic races.  The longer 70.3 race was replaced with Lifetime's Leadman 125 distance including a 2.5k swim, 109.5k bike and 13k run (including trails).  For those of you that are metric challenged, this format has a longer swim and bike than the traditional 70.3 Half Ironman and the run is closer to 8 miles instead of the 13.1 normal half marathon.  No secret to anyone that this takes away my running advantage I sometime can muster for Half Ironman success. I was very willing to do this race and gauge my race fitness/readiness for St. George.

Swim

At the pre race meeting on Saturday, I saw Geoff Cleveland.  A retired Lt. Col in the Air Force and multiple Kona racer...and in the 50-54 AG.  Geoff is legendary in my books.  A race like Marquee or Soma can also bring in Colorado, Nevada and California "ringers" that you have no clue about.  I call ringers out of town Podium Stealers who come in and leave as fast as they race!  I also know Geoff was/is a tremendous swimmer.  Great...

Wave starts were not crowded and I had plenty of time to enter the water after singing the National Anthem for the event.  I ritual included water and a gel a half hour before race start and an E6 Energy shot www.E6energy.com a faithful sponsor of our ONE Elite Team.  My pool work is solid but I have a lot of open water sighting and turnover to do.  I was hoping for a 42 min split but exited the water in just over 45 minutes.  Nothing completely hopeless but after reviewing final times, it was over 12 minutes over Geoff's swim split of...are you ready?  33:31.  Ouch!

Swim: 45:28  (Geoff 33:31)

T1: 1:42 (Ironically exactly the same as Geoff)

Bike

Lifetime regretted to inform us the week leading to the race that an agreement with the local Indian Community was not reached so bikig the Beeline wasn't going to happen.  Instead we has approx. four 17 mile Tempe loops to complete the 68+ mile bike leg.  This could be mind numbing, but I set my Garmin 910xt to go off at every 5 miles to check my progress.  It was basically clear for the first lap because the Olympic and Sprint races started 1 and 2 hours after we did.  Laps 3 and 4 were busier with traffic and loop 4 was mainly Leadman athletes.  I prepared with a goal of my standard 300 calorie intake every hour.  Two 20 oz. water bottles had First Endurance EFS Grape www.firstendurance.com mixed with our ONE Multisport www.onemultisport.org ONE Elite sponsor, Fix Performance www.fixperformance.com Carb powder that gave me a concentrated mix of just under 250 calories.  I also has one flask on EFS gel (vanilla) that is 400 calories.  I took water at aid stations for hydration.  I would drink and chuck the bottle safely when I needed to. My Garmin clicked off the multiple 5 mile intervals at completely different places on the course but I felt strong and every alert came in at 13:00 to 13:30 mins.  I only rode up to 70 miles in prep for the race so I did wish it would be over at 56 miles but more for repetition than for fatigue.

Bike: 3:05:19  22.3 mph average (Geoff - 3:06:23 - I gained a minute on him!)

T2: 1:23  (Geoff 2:03 - I'm gaining!!! well...)

Run

The 13k format has us run along the Tempe Arts Center on concrete and over the pedestrian bridge before hitting the trails.  I was glad for this to get my city boy running legs under me and turn over my 92+ rpm cadence. I take a gel when I leave transition and one every half hour.  My favorite is 2x caffeine Power Gels www.powerbar.com I have been concerned about my right calf that acts up on up hills and trails.  Just great!  It tweaked a little at the beginning of mile 2 as I stepped in a small hole but it got better.  I concentrated on a mid foot stride instead of a toe strike up the hills and it paid off.  I began passing earlier wave runners and looked ahead to the canal where I could maybe see where Geoff was. before heading back.  I saw a lot of recognizable triathletes but missed Geoff.  I don't know how, but I did.  I gained speed on the remaining 3 miles back to the finish line transitioning to coke, ice and water then...FINALLY on the Mill Ave. Bridge with less than a half a mile to go, I saw Geoff.  Unfortunately for me, he also saw me.  I sprinted and so did he and I finished 28 seconds behind him.

Run: 59:21 7:20 pace (Geoff 1:09:28) Almost!!!!

Total: 4:53:30  44th Overall  41 Male 2nd in 50-54 AG

St. George 70.3

My goals for St. George were simple, yet not known to too many...Podium at an Ironman event and a Vegas World's slot.

I traveled with Russ Brandt and Nic Wirski to Utah on Thursday.  After check in at the hotel, we headed to register and packet pick up.

Friday we drove to the Reservoir to swim and bike a little.  The water was calm and cold at 60 degrees.  The red rock and sand was beautiful!  The forecast was great but Ironman hasn't been good to Utah and the past couple of years form the full Ironman format was a swimmer's disaster.  We were hopeful the switch to the 70.3 event and the US Pro Championships would vanquish any demons ready to ruin our Saturday!

Raceday

We had dropped off our bike Friday, late afternoon and we woke to a hotel breakfast open at 4am.  We were at T2 by 5:00 am to catch the school bus shuttles to the reservoir swim start and T1.  The Pro waves began at 6:55 a.m.  There were 20 waves and I was in wave...19.  The only wave after me was men 55-59.  (Something to look forward to I guess)  Basically, everyone was on the course before me and my "Old Guys Rule" wave of 50-54.  (A guy actually yelled that before our gun went off!)

Swim

After a so so swim at Leadman, I wanted to push the pace a little here.  Every minute counts at these races where championship slots are at stake!  I figured I needed to be in the top 20 out of the water, ideally top 10 off the bike and top 5 finisher to meet my goals.  We swam a 100 yds to the buoy start and that was enough to get my face numb and used to the cold water.  Full wetsuit and no neoprene cap needed for me in the 61 degree water.  I passed so many swimmers.  I felt my turn over was better and hoped for a 32 min exit.  I wasn't too disappointed when I looked at my Garmin and saw 34 minutes runnig into T1.

Swim: 34:34 18th in AG

T1: 2:25

Bike

We drove the bike course after our bike drop off Friday.  Russ has ridden the Full Ironman the year before and he wisely stated that the race begins at mile 40 at the entrance of the Snow Canyon Park.  Big Climbing that can ruin the run coming ahead.  I followed the same nutrition regime as in Leadman and felt very good all day.  The miles on this one big loop ride was fun and every hill came with some relief.  My Valdora PHX2 www.valdoracycles.com handled like a dream.  Russ and I are coached by Nick White with Carmichael Training Systems www.trainright.com and our recent Tri School camp in March had me adjust my seat up for a better angle.  The end of the ride is fast and furious at top speeds.  I was still conservative the entire bike knowing I just need to be in the top 10 and then run down the oldie but goodie boys.

Bike: 2:43:52  20.5 mi/h 12th in AG

T2: 2:30

Run

We didn't get to drive the run course Friday.  I studied the website elevations but still thought I remembered 4 miles of up hill before any relief.  I also had stressed all week about my calf.  The Friday before, Elliot Kawaoka joined the regular ONE crew for one more Bartlett Lake open water swim and run.  The swim was great but I really felt some pulling on that right calf on the hilly 45 min run.  It was probably race week, but I felt it hurt every day leading to race day.  I iced it and elevated it and wore CEP Compression www.cepcompression.com socks or sleeves every day.  My biggest concern was not being able to run like I had trained.  I need my run to reach my goals.  I started the run and felt great.  Power Gel ad water and I was on my way...up hill trekking along at a high cadence.  I thought to myself, "The calf feels fine" then at .75 in the 1st mile, it tightened up.  Crap!  But I didn't slow down and it worked itself out.  I noticed I was passing a lot of guys including a couple that had 50 something written on their left calf!  I was pleasantly surprised that a down hill came before mile 3.  I chose to wear the Spira www.spira.com Stinger 2s for the run. They felt awesome and I had zero issues.  I zoomed down as fast as I could. This energized me for the next hill and so on and so on.  Another 50 something road kill!  Then another.  I made it to the 6.55 mile turnaround and felt very good.  I knew the return route from watching and living it in reverse so I went for it.  Before I knew it, I was at mile 10 with less than a 5k to go.  I no longer was any 50 somethings written on athlete legs but rather 30 and 40 something.  I turned left onto St. George Blvd. thinking, this is what I trained for.  The 4amdark runs and intervals, the TrainingPeak www.trainingpeaks.com posts on Facebook, it all came down to this! A little joke by the run course director had us turn left into a neighborhood at mile 12 that had us go uphill and back just to add mileage.  Really???  After this, it was fast and hard to the Ironman carpeting!  Still, not really knowing where I stood yet.

Run: 1:33:51 7:09/mi  4th in AG (Fastest run split by 3 minutes in AG)

Total Time: 4:57:12  172 Overall 142 Males and 4th AG.

After the finish, I couldn't find anyone.  I almost asked a stranger to use their smart phone.  I finished before 1pm and found out we couldn't get to our warm clothes bags (where my Iphone was) until 2pm.  Later I did find an Ironman staff that had a laptop and could give results.  I waited my turn and then after giving her my race number, 2363, I let her know I only needed to know my age group place.  She looked for what seemed like an hour and said, "Dan Cadriel, you are....4th in the 50-54 males.  I was very happy!  First thought was, "Podium!"  One goal down.  No word on slot allotment until 2pm.  The whole world starts back up at 2pm obviously!  I did meet up with Russ, Elliot, Nic and Bryan Dunn at the food tents and we waited it out for slots.  Elliot is an Accountant so he predicted 4 slots in my AG and reassured me I was going to Vegas in September.  Near 2pm a women scotch taped a white piece of paper to the Ironman table.  I walked over and ran my finger from top to bottom until it stopped at "Male 50-54"  Then running it left to right it stopped again at the number 4.  Four slots allotted.  Goal #2 reached!  Bryan also placed 4th in the 45-49 AG and Russ placed 5th in the 40-44 AG.  We wnet to get our bags and returned to pay for the 70.3 World Championships.  The women asked me if I wanted to take my award now,  I said, "No, we will be back for the wards presentations."  She replied, "I don't blame you at all!"  It was very fun to join our local Goodyear, AZ superstar and the winner of our AG, John Poisson on stage.  He was on fire Saturday!  Local AZ stars, Todd Shoemaker, Jonathan Coffen and Adam Folts also got slots at roll down.  Locals, Linda Hurley and Robert Barry also placed 1st and 7th in their age groups respectively.  All in all, it was one of those race days that went basically as best as it could. 

I want to thank my coach Nick and CTS for my coaching, Spira, ONE Multisport and Valdora for such great products and a club I am so proud to represent.  Fitsok www.fitsok.com, Extreme Endurance www.xendurance.com for my recovery and lactic acid management, Shamrock Farms Rockin Refuel www.rockinrefuel.com for the lactose free chocolate milk I use for recovery and Isagenix www.isagenix.com for my daily nutrition regime.

The season is young...and I'm not!  But I still feel like a rookie!

Until next time!

Dan
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