2018 IRONMAN 70.3 BOULDER Race Recap #IM703BOULDER

Best Intentions don't always make the best race plan.

That was my major lesson from IRONMAN 70.3 Boulder 2018.  Stark contrast from the same race in 2017 minus bike course changes.

Before we jump right in, I wanted to share a few pit stops I made while in the endurance mecca, Boulder, CO.

Retul's HQ is in Boulder and they threw an open house for their experience shop that featured Specialized gear.  After all, they are owned by Specialized.  I have had a Retul fit done, and it was OK, but it's like any other tool out there.  It's only as good as the person using it.  I sat down with Jason and chatted a little bit about what makes for a good fit and what you should have in mind when/if you start looking to expend the resources to get a fit done.

Here at Retul with Jason to talk bike fit.
Posted by Triathlon Training Daddy on Thursday, August 2, 2018

I'm envious of you all that live around Boulder.  Did you know that CU has an excellent resource for triathletes?  ANYONE can use the services, not just students.  They have professional run analysis, bike fit and swim analysis on campus.  I stopped by Swim Labs and spoke with Anne, who in her own right is not a swimming slouch and runs CU's swim program.  Swim Labs is also an official IRONMAN partner and IRONMAN certified coaches like myself get a discount for athletes.  Contact if you want to know more!  Great resource!

Live at CU Boulder with Swim Labs Boulder and Anne to talk swimming! IM certified coaches get a discount on the service! Track me down at www.SetThePaceTriathlon.com to learn more AND/OR sign up to be a beta tester for our membership site starting 9/1.
Posted by Triathlon Training Daddy on Friday, August 3, 2018

 

 

Race week

I drove into Denver Tuesday.  I wasn't consume with adaptation to the altitude more so than getting to job sites for my day job.  I had 4 active projects in Denver and 2 potentials to visit.  It was extremely convenient to combine work and racing.  Reduces stress being away from the family for more trips an helps spread out some costs.  Wednesday and Thursday was pretty busy getting work done, fitting in some taper week training and then heading to the VRBO in Boulder.  Solid 4 miles from the Rez entrance on the back roads.  Worked out perfect.

I'm not going to bore you with all the ins and outs of IRONMAN village, check in, etc.  Instead I'm going to jump into the thick of the race logistics, what happened, and my recommendations for the future.  As always, if you have questions, feel free to hit me up.

THE SWIM // 33:31 // 1:44 per 100m

This is like a carbon copy of 2017.  Same course minus the start style.  Wetsuit legal.  Rez swimming is the best.

You meet the most interesting people in the port-a-potty line pre-race.

What was interesting was the start was changed to a TT start.  BUT, unlike other TT starts, they separated the groups by a few minutes each.  So the 30 minutes and below group headed out and then the 30-35 group I was in hit the water like 2 minutes later.

While I appreciate doing away with the waves making people wait an hour to get going, one realization for me was this did not reduce the contact I dealt with the entire swim.  Honestly I probably could have been faster had I not had to swim over, around and whatever to avoid getting hit and kicked by others.  It was like that the entire 1.2 miles.  Much the same in 2017 with waves starts.  If this start style is repeated at any other events with breaks between groups, I'm moving up a group and starting the back to avoid the collisions.  It seriously detracted from my time having to stop, move over or regain momentum avoiding people.

THE BIKE // 2:41:53 // 20.7 MPH

The bike was interesting.  In 2017 the course was around 2 miles short.  My average was around 20.5, so no real gains there.  The course was also slightly different for 2018.  After checking, elevations were about spot on, but it felt like a little more effort to get through some climbs this year.  Maybe just a perception thing.

One tactic I changed this year was working harder on the bike testing the fitness in cycling I had been working on over the winter.  I had a solid race at 70.3 Chattanooga in May 2018 and rode conservatively to have something for the hilly run then.  Boulder would be pretty flat on the run, so decided to ride aggressive to see what happens on the run.

Couple things in retrospect on that decision.  Riding harder didn't really net me much time savings.  Harder effort got me 0.2 MPH faster which is just a few minutes, which will later demonstrate my point that I confirmed that killing yourself on the bike is not a good race plan.  Just because a course is flat does not equal faster on paper.  Flat courses mean more time grinding the pedals whereas hilly courses like Choo allow for cresting of hills and conservation of energy on the down side.  Much different strategies.

I also noticed A LOT of drafting.  Blatant.  6 to 7 riders at a time inches off each others wheels.  They would pass me and just slide back over to the right in line without anyone trying to pass.  Even an older gal I was chatting with at the swim start was drafting in the race.  Seriously... ride your own race.

THE RUN // 2:10:12 // ugly pace...

Time to pay the piper.

Forecast was spot on.  Sunny and 90+.  They day before and after were in the 70-80's with clouds.  It lead to a false sense of security that my race plan to hit the bike hard and I believe I would have enough for a solid run was delusional.

This was so disappointing after the last 70.3 paces around 8 min/mile and lower at Boulder 2017.  I held a decent pace until mile 8 and the bike effort and heat caught me.  I drank at aid stations and walked each one after mile 8... but the damage was done.  I was severely dehydrated and no amount of water was going to get me back in the race.  My blood had to be the consistency of molasses as my stomach had shut down.  Muscle wise, I drank my HotShot and was good to go.  No cramps.  Turnover was no issue.  About every 0.50 miles the gut said NO MORE an I was reduced to walking.

I was pissed to say the least.  Following up the 5:03 at Choo in May with a 5+ hour effort and a crappy run at Boulder was a lot to take in.  Luckily I had 5 miles of running/jogging/walking to cipher on it.

The run course has been the same since first time I ran in 2011.  2 loops around the rez on gravel/dirt roads with no shade.  3 different experiences on the same run.  It happens.  2011 was crappy as well, but it started much earlier.

THE FINISH // 5:33:41

While I'm not exactly happy with this time, I don't want to poo on anyone's accomplishments that take more time.  The heat made that run tough.  Props to all that got it done.

For my expectations and that next rung on the ladder of sub 5 hours, this race blew chunks, and I almost did literally as well.  I was cooked at the finish.  I didn't even realize a KC native/tri friend was my catcher until I left the finish area.  I was probably a little bit of an ass, but I also was severely dehydrated.  It took a solid hour and a shower at the swim beach and hydrating to get back to feeling well enough to pack my gear and hit the road to drive 9 hours back home to Kansas City.

While still annoyed, some of the biggest stumbles can be great learning experiences.  Now I know if there's a chance to over reach on a bike potion, then make sure it's not on the hottest day of the month.  Had it been last year's weather, the run could have been different.  More water on the bike could have helped.  I was probably over the 1% dehydrated I target and after that, it's a losing battle even on a cool day.  Either taking in more water, or reducing bike effort would have paid more dividends on the run.  The 2 to 3 minutes given up on the bike could have saved me 15 to 20 minutes of walking.  I also forgot zip ties for my speedfil tube which lead to kind of tying it in a knot around the stem.  It kinked and at times took some effort to get water.  The bike IS THE BEST TIME to get hydration and nutrition.  I did fine on nutrition, but hydration, not so much for race day conditions.

FINAL THOUGHTS, SHOUT OUTS

Another race, another experience to draw on.

Don't get me wrong, I appreciate very much getting to do this sport.  Not everyone can chase their passions like this.  BUT, I do work had for my passions.

All the training can't make up for a bad race plan.  Lesson learned that I cannot plow through a severe weather day and expect good results.  You just can't ignore the heat an try to race through it.

If you have read this far, if any of my ideas resonate with you, you want to know more, anything.... consider jumping in the ring to be a beta user for my membership side of my coaching site.  Beta users will be chosen 9/1/18.  Launch will be Black Friday 2018.  You may even get a sweet deal if not chosen for a beta user, but you have to send your info in!  Visit www.SetThePaceTriathlon.com for info and link to the form.

Finally, thanks to the people and products I appreciate most. Future members will get discounts on these products and I'm only working with those I use and believe in.

Rapid Reboot
Duke Cannon
Xterra Wetsuits
Rudy Project
Gyst Concept

Racing #Ironman triathlons for something bigger than yourself

INSPIRATION

Why do you race?

There are many reasons why people do what they do.
Necessity
Selfishness
Inspiration
Motivation

It's my opinion that intrinsic inspiration will get you to your goals more than extrinsic motivation.

To break it down in my world...
Motivation is external.
Inspiration is internal.  It's the "why" you do what you do.

What if what's motivating you to reach your goal isn't there?  Pay check from work goes away.  No bonuses for the year.  Didn't get enough sleep to get your early workout in.  Monotony of workouts for weeks on end to your A race getting to you.  Your coach didn't you enough emails, tweets or facebook likes on your workouts.  When those external motivators dry up or come up short, it's your internal drive that will keep you going when everything else is failing you.

For some, it's as simple as setting a goal and committing to reach it.  Finish an IRONMAN.  Sub 9 hour IRONMAN.  Finish a half IRONMAN.  Heck, even to run their first triathlon.

But, for some, the race is only an extension of a driven person to achieve their personal best in anything they do.  Triathlon is just the vehicle.

For others, it's accomplishing a great goal to help others.

Through my coaching I have come upon several athletes looking to maximize their inspiration for something bigger than themselves while taking on the IRONMAN challenge.

One such athlete is Diana Woolf.

She will be racing IRONMAN Boulder in June 2018 for Rescue 4 PTSD. Their mission is to raise $25,000 for the National Fallen Firefighters Foundation (NFFF) to support Life Safety Initiative #13 for Psychological Support by competing in Ironman Boulder Triathlon in full turnout gear. They hope to help firefighters recognize symptoms and access resources to manage job related PTSD.

Her WHY
"Fighting fires is a hazardous job but our firefighters also face trauma situations daily. It is an unavoidable part of their job as they respond to car accidents, medical emergencies, injuries and more. These traumatic events can wear on a person mentally and emotionally. As a result they are at extremely high risk for developing Post-Traumatic Stress Disorder (PTSD). Many cases are unreported due to the stereotypical tough, strong image a firefighter is supposed to portray. Diana suffers from job related PTSD and has seen many friends and colleagues go without the help they need."

Check out their site and consider supporting Diana in her mission!
Web site // http://www.rescue4ptsd.com/
Facebook // https://www.facebook.com/rescue4PTSD/
Twitter // https://twitter.com/Rescue4PTSD

You've signed up for your first IRONMAN triathon!? Where do you stay!?

There's been a lot of discussion had about where's the best place to stay for an IRONMAN event.

After racing 5 (don't forget the 2014 TX DNF), I have a few tricks up my sleeve I'd recommend.  Next to training, travel and lodging can be the next biggest stressor or relief to your big race.

I've been to CA for IM Lake Tahoe, TX for IM TX, Chattanooga for IM Choo, Boulder for IM Boulder and Panama City Beach for IM FL.  Not to mention several half IM events out of town as well.  Each trip has been unique in who went with me and the requirements of each home base.  Lets just say I have a wide breathe of experience to draw on to recommend ways to find a place to stay, specifically at the races I have been to or guidelines in general.

General Guidelines

Things to consider.

• How many people?
• Going to cram 10 people in a place that says it can fit 10, but using air mattresses and fold out beds?
• Adults vs kids?
• Sometimes adults want their own space.  Aunt or grandparent coming with? Do they want to bunk up with the kiddos or their own room?  Ask everyone what their preference is so they're not making you miserable complaining.
• Kids in separate room?
• Again... tweenies and toddlers are completely different animals.  Can you stand your teenage kid sitting on top of each other while you're stressing over race logistics?
• Age of kids? 
• Toddlers, teenagers, tweenies, infants... that all have their special requirements and you may not want them near you for extended periods of time.  Paying for more space may be worth it in the long run.
• Bathrooms?
• Nothing worse than coming back after the event and YOU NEED TO GO and Grandma is washing her dentures in the 1 bathroom for 10 people.
• Rooms in general
• Consider if you're getting up early for last minute workouts or race day, some consideration for those not getting up at 3:30am would be wise. 
• Distance to race venue / check in / etc
• If it's a 50 minute hike to drop gear, bikes and check in... that time will eat up any free time you thought you had.
•  Consider the race host hotel
• Yes, generally it's more costly, but if you have a group with you, consider their time that can be saved commuting around tracking you down when they can roll out to the start, transition and finish area.
• Also consider if the race has multiple transitions, different start than finish, etc.  Do you want to be near the start or finish line?  Typically events arrange for you to park at the finish and transport you to the start.  If you have people with you, it may be flexible.
•  Consider renting out houses with multiple resources these days.
• Sure, there are options like Choice Hotels for the standard hotel, but you'll have to work out food and the like without a full kitchen to work with.  Plus less flexibility on space if you have multiple people going.
• Consider VRBO.com for a great option.
• Tips - check out renter reviews.  Obviously the more the better.
• Prices shown on initial search may be lower when you click down to each property.
• Consider cleaning fees that may drive the price up.
• Better chance of getting spot on run course for spectators to watch racers run by over and over.  Can't tell you how awesome it was to run by my family at IM FL 4 times for a pick me up.
•  Get on it early.  The choice spots go fast.
• On a budget?  The worst feeling in the world is trying to get ready for a big race and you cheaped out and picked to share a house with randoms and you don't feel relaxed ANYWHERE besides starbucks or McDonalds.  $50 bucks extra for a night in a nice hotel the day before can be a difference maker.  Take my word for it.
• Do some homework.  If there's a convenient route to the race parking, odds are 2500 other athletes have the same idea.  Literally hours could be saved sitting in traffic waiting to park and stressing out if you found a maybe longer, but less traveled route to the race.  Air BNB and VRBO are great for housing options near events that provide a direct route bypassing high traffic routes.  Take that into consideration when picking a location.

IRONMAN FLORIDA RECOMMENDATIONS

Stay close to the host hotel/condo.  There are SEVERAL options from 1 to 10 people at VRBO and several hotels.  We stayed in a house on the run course, which was great, but parking to get to the start and finish was a pain for my family and we'd recommend staying within walking distance to the start and finish avoiding having to cross any routes of the race, bike or run.

I would recommend staying south of Thomas street and depending if you have kids in the group, staying within walking distance is best to allow easy coming and going and letting the kids play at the beach and being able to walk back and forth to home base.

IRONMAN CHATTANOOGA RECOMMENDATIONS

In 2014 I went alone and stayed at a hotel 15 minutes from transition.  It worked out well.  Traffic wasn't much of an issue.  I did have to pay for parking, but there was a lot to choose from.  It worked for a lone traveler.  The route off the highway was direct into IM village and transition.  Easy peasy.

If I end up there with a family, I'd recommend looking at the host hotel or one of many houses along the run route.  Most locations are walkable to transition without the need to drive around.  Plan to stay close with a group or even stay within the downtown area for loners or small groups.

Honestly it might be worth the cash to stay on the south side of the river near downtown to stay within walking distance to transition.  You'll see athletes at each transition and very close by for run turn arounds and the finish.  It makes for a great home base.  Next best option is north of the river on the run course to be able to walk the bridge back to the finish line and transition area.

IRONMAN BOULDER RECOMMENDATIONS

Unless you want to fork out some dough to stay in a house near the Rez, you'll be staying somewhere where you have to drive to the start.  The half IM is a one transition race while the full starts at the Rez and T2 is at the high school near downtown.  Staying downtown at least gives you access to more options to stay.  Near the Rez you will have a drive to get back after the race and looking at crossing at least the bike route.

The perk with Boulder full IM is that run is contained within the paved trail system with minimal impact to traffic.  On the flip side the half is all on the roads around the Rez and access to parking is open due to allowing bikes to leave through a back door trail system.  Coming and going is pretty easy minus crossing traffic to get to the access road to the Rez.  Really, don't plan on leaving the Rez for the half.  Driving to and from downtown for parking and spectating is not hugely impacted.  That being said, it's always nice to walk, but you'll be driving to park and ride to the Rez to watch the start and T1.  Athletes and spectators are encouraged to park by the high school and ride buses to the Rez for the start for the full.

For the half I'd suggest looking to the east and immediately south to make a quick entry and exit to race site.

For the full, I'd recommend looking near T2 and the finish line.  You are encouraged to ride the shuttle that leaves from the high school, so proximity to the Rez is not really as important.

Always, if you have places to stay for free, you can't beat that.  I stayed in south Denver with in-laws and drove to Boulder when I raced IM Boulder in 2015.  It was an hour drive each way and coming back was brutal, but I saved bank having somewhere to stay for free and with people I knew and trusted.  It worked, but was a little bit of a stress to drive around so much.

Thanks for reading!  As always if you found this post helpful, please share on social media, email the link, etc.

I also have groups for separate events where I post specific tips for each race since I have raced them and have a decent amount of experience with each venue.

IM CHATTANOOGA 70.3 and 144.6 --> https://www.facebook.com/groups/154018848532000/
IM BOULDER 70.3 and 140.6 --> https://www.facebook.com/groups/1533666713416165/
IM FLORIDA --> https://www.facebook.com/groups/1975094579431071/

2017 IRONMAN BOULDER 70.3 Race that was! #IM703Boulder #IMBoulder703

What a difference a year makes...

In 2016 I raced a 70.3 locally after running a 5k Friday, half marathon Saturday and then the 70.3 Sunday.  It was more for a training block than racing for time.  I wasn't really concerned with time.  Volume, nutrition and hydration were my main areas of concern.

I also raced Racine "70.3" that was a modified half.  No swim.  30 mile bike.  Half marathon run.  It was delayed due to weather and it's hard to say how I would have done under normal circumstances.

I say all that to preface what happened Saturday at Boulder 70.3 since I had not really officially raced a 70.3 since 2015.  My PR at the distance was 5:30 at Kansas in 2014.

The day before, I wrote about my goal.  5:15.  I thought it was attainable, but might be a stretch.  Needless to say, I missed the mark.

RESULTS DON'T LIE

5:01:01
I'd say I underestimated myself.
Better with age... some people whence at getting older, but I seem to be hitting a new level at age 40.

Now, I'm not going to sit here and tell you it was all a stroke of luck and just worked out in my favor.  I put a lot of blood, sweat and tears into training and preparation to get to this point and my results are matching my production.

Some race day tidbits

I'm not going to bore readers with a detailed account from what I ate in the morning (overnight oats with CLICK coffee protein powder and UCANN super starch) or a minute by minute race account starting with a 25 minute swim start delay due to traffic into the reservoir...

...but I will hit you with the highlights of a spectacular race day.

You can also follow my Instagram for a few more highlights like where I stayed was only a 4 mile drive and I avoided ALL of the major highway traffic.

The swim start was pushed back 25 minutes, which isn't the end of the world, but I was nervous about the impact on hydration.  I tried to find some water near the swim start, but there wasn't enough time to wonder too far.  I had to rely on what I drank before heading over.  Worked out ok.

The swim // 33:05 // 37th in AG // PR by a minute

The major issue was sighting and getting smacked around in the wave start.  I quickly got some separation, but every now and again there were some underwater tomfoolery going on.  I wore my XTERRA full sleeve (use code "C-STPM" for 60 percent off!) and was very comfortable on my 1.2 PR swim.

I was also having issues drifting off from currents from the boats and jet skis running around patrolling the swim course. It required a lot of sighting strokes that saved excessive yardage, but slowed me down.

The bike // 2:37:27 // 78th in AG // PR by 18 minutes

Keep in mind the course was 54 instead of 56 for some reason.  I guess they had issues finding the extra 2 miles... but that's still good for 20+ mph speed which is my best speed average by far.

Issues from the bike that need addressed, as I feel I left some time out on the course.
BIKE FIT
I need to either get fit to my current 7 year old bike, or get a new bike and get fit.  I see some serious speed gains from being comfortable that I don't have to pop up every 15 minutes to stretch my cramped back.  So much power was lost having my back be sore for 36 miles of the ride.

This was even more reinforced at the Endurance Coaching Summit I attended the two days before the race and spent time in the CU Performance lab with the bike fit guru. Need work...

HIGHLIGHTS

• 79 percent of time was spent in zone 2 to 3.  Mission accomplished.
• 88 rpm average cadence.  Mission accomplished.
• 30ish oz of water drank.  Mission accomplished.

Shifting while out of aero is NOT good form...

Any sections that required some power were spent like this to avoid sore back and achy quads.  Booooooo.

The run // 1:44:22 // 14th in AG // PR by 3 minutes

Where the rubber meets the road!  HUGE improvement coming off the bike, and a PR on the bike at that.

Back in 2011 I raced Boulder 70.3 and the run was a shit show.  Cramps.  Walking.  GI issues.  HORRIBLE.

This time, it was different.

KEYS

• WATER - lots and often.  Drank 30ish oz on the bike.  Drank a cup at every aid station.  I made the mistake of using too much sport drinks vs plain water in the past.  Made the adjustment this year and BOO YA.  Worked like a charm.
• Run form - I adjusted my form from what I learned the days before at the coaching summit.
• Arm swing
• Bowl of fruit
• Lean
• Think about your glutes
• Drop me comment on this post, email me or drop a comment on Facebook to learn more!
• Hot Shot - I suffer from cramps regardless of training, hydration or chemical balance.  I popped Hot Shot before the swim, before the bike and before the run.  CRAMP FREE!  I'm sold on this product and I'm stocked up for the season.  Get yours ASAP!
• Keeping the energy equation balanced between swim, bike and run.  Over the years I've been smarter about riding the bike to get to the run instead of trying to crush the bike and hold on for the run.  It's hard to watch people ride by on the bike, but fun to run past them walking on the run. 
• 88 percent of time spent in zone 2 to 3.  Mission accomplished.
• 178 average cadence.  Mission accomplished.

"sprinting" to the finish line, ignoring all form suggestions I just lined out.  UGLY heel strike...  ;)

Wrapping it up

In summary IRONMAN Boulder 70.3 was a breakout race for me.
I've been setting the mark high kicking off year 40 with 2nd AG place in a 5k, 1st AG place in a long course tri and setting PR's in general.

Years of smart racing and training are paying off as I'm getting faster with age and the competition is getting slower.  :)

I'm very excited to look forward to IRONMAN Florida in November.  If I can address the bike fit and do the work, it should be a great race day.

I do want to give some shout outs besides just patting myself on the back... it's hurting my arm.

The family.
My wife and kiddos, and extended mother and mother-in-law.  I place a high priority on getting my training done in the AM before people are up and over lunch.  After work is dedicated to family as much as life allows.  Karate practice, soccer, homework... you have to make time every day for the ones that depend on you the most.

The Wife has been gracious in serving the kids while I get in a few weekend workouts when weather allows.  She's also on the hook when I'm out training in the AM if anyone gets up early.  It simply would not work if she was not on board.

The Moms... watching kids, supporting my family, being there in general and not complaining at all.  It takes a village!

Products
What I used.

• Zoggs swim goggles
• ASICS - gel cumulus 17's baby!
• Specialized Tri bike - might be time to retire.  :)
• Clif bars before the swim
• GU gel shots - 2 on the bike, 1 on the run
• Speedfil on the bike
• Gatorade on the bike

IRONMAN 70.3 BOULDER 2017 // RACE PREDICTIONS // Dave Scott #Normatech #IMBoulder703

Here it is, RACE TIME!

As I sit relaxed in my Boulder BNB after eating a fine home made wrap with deli chicken, turkey pepperoni and pepper jack cheese slices (being a frugal traveling triathlete and coach), I thought I'd throw out and update and some ideas rattling around in my head.

Bike cleaned and ready.  Relic.

GOALS vs RACE PREDICTIONS

Goals is what you set for yourself before your race, and more importantly right after you decide to sign up for whatever it is.  5k.  IRONMAN.  Whatever.

Goals are what's lurking in your mind you may not ever say out loud.  You may admit you just want to finish, or under XX hours, but deep down we all have those secret goals we don't want to share for fear we won't reach them for whatever reason.

Goals are good to share.  Keeps you accountable.  Keeps you inspired.

Race predictions is a killer.  That's what typical happens with athletes after the train for months for a race and ask the coach, so what should I expect for a finish time?  Little too late the day before and hopefully you went over that before a plan was made.

Typically I take their swim, add 30 seconds per 100, subtract a mile per hour on the bike and add 1:30 a mile to their run pace and there you have it.

Simple.

NO WAIT!  That's 100 percent WRONG!  I hate doing that.  I might make some educated guesses based on months of training input, but when you go from goal to prediction, you limit yourself.  I hate that!  HATE IT! It's like a noose around an athlete's neck holding them back.

BUT, there are times when you need to temper goals with reality.  Tough training.  Injury.  Weather.  Unexpected course change.  Forgot to shave your armpits to lesson swim drag... so many things could change race day.

There's a happy medium, but I shy away from race predictions with my athletes.  Go for it!  Don't limit yourself.

That being said... here's my Boulder 70.3 goal

5:15

There it is.

My PR is 5:30 back in 2014 at IRONMAN 70.3 Kansas.  This will also be my 10th half distance race.

I'm a smarter athlete.  Train different.  Eat better.  Lots of solid facts that makes this goal highly attainable except one fact.

My training has been 85 percent of what I wanted.  Better to be under than over trained, but just so many issues missing workouts here and there for real or made up reasons.  Lots of excuses.

But, that's not going to stop me from making my goal happen.

Should be a great day for the race.  Course is great.  Feeling rested.  Mentally ready.

Just a few highlights from the trip.

I was lucky enough to hit the Endurance Coaching Summit right here in Boulder that was Thursday and Friday.  GREAT opportunity to meet like minded individuals and learn something new or confirm something old I thought I knew.

When Dave Scott speaks, you listen.

You just don't get to do things like hit a run clinic with 6x IRONMAN WORLD CHAMPION Dave Scott back in Kansas.  HUGE.

Glutes
Core
GO!

A day makes a difference.  Day one high temp was 57 with showers.
HIGH of 57, people!

Luckily weather turns on a dime around here and race day should be in the 80's.  Whew.

And, when they brake out the NORMATECH boots for coaches to try out during sessions, you take advantage and do some multitasking recovering while learning.  I think all conferences should have this feature.

And with that, I'm headed to the coach for trash tv and Halo Top ice cream before early bedtime.

See you at the finish line!