2018 IRONMAN FLORIDA PANAMA CITY er HAINES CITY Crash Course

If you have not been living under a rock, Hurricane Michael ripped up Florida last week.

Not to dismiss the devastation caused in Panama City and Mexico Beach, Panama City Beach was hit pretty good as well.  Power out.  Water out.  Cell service out.  2500+ Triathletes didn't know what was going to happen to the race on 11/3 in PCB, including yours truly.

Amazingly IRONMAN moved the event back a day and 400 miles from Panama City Beach to Haines City.  Pulled a rabbit out of the hat.

I'm going to skip all the drama that ensued about deferrals, changing trips, etc, and focus on the course.  It's the IRONMAN 70.3 race venue at Lake Eva.

Here's the quick and dirty, so you can trash any course analysis from PCB for this year!

Contributions were dug up from the IMFL Facebook group and Diana Woolf who finished up IRONMAN Louisville in full FF gear raising funds for PTSD - check her out!

Also, if you want to help out the Red Cross, I whipped up a fun t-shirt that all proceeds to directly to Red Cross.  Check it out!

SWIM
The swim will most likely be a two loop course in Lake Eva following the pants pattern... It is a small lake but not shallow to the degree you will touch the bottom. Imagine it will be crowded on the second loop.  Think washing machine and lots of slowdown at the turns...

BIKE
The Bike will most likely be a two loop of what the 70.3 course is so you can reference the Florida 70.3 website for that bike course map. There are some sketchy sections of pavement, but overall most 70.3 racers found it to be fine. Drive it before the race, some of the intersections can be dicey. In April, there was little wind and it was humid and hotter than hell. One intersection is a little technical, but nothing crazy. Wind can be a factor. First 25 is flat and open with quite a few turns in the first 10mile-ish. After bok tower there are hills. Course is pretty much flat, with a few hills (basically on the 2nd half, none of these is long). First half of the course is pretty flat and there might be some wind on the second one. Some portions of the course are not closed to traffic so be careful.

You will come screaming down a hill into transition. There will be a lot of people on either side of the road, which usually results in someone trying to cross the street when you are barreling downhill at 30+ mph. Be on the lookout.

 Do realize the elevation gain from PCB to Haines City.  It's not your pancake flat course, so be ready!

RUN
The run will be a brand new 3 loop course. It might be a little hillier than you were expecting with PCB. The original 70.3 course was 3 loops for 13.1 miles, you had 2 serious hills with no sun shade. Many false flats. Be ready for a challenge with little cover, heat and humidity.

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!

2016 Matt Mason Memorial Triathlon race preview @RacinWithMason

Another race is coming up!

Just when you get settled back into the routine, another race pops up!

Though, it'll be much shorter than what I have been doing this year.

After a reduced distance IM 70.3 Racine, this will be a different type of race than I'm used to running.  It's more all out for the entire race for a shorter distance.

Matt Mason is a 500 meter swim, 11 miles biking and a 5k run.  This is like the 4th year for the race and I've always been signed up for other events on the weekend of the race and couldn't run it, but not this year.  I'm in!  In fact, the rest of the season is sprint triathlons, which is a change of pace for me.

I've heard great things about this local race and the motivation for the event organizers.  Top notch and I'm looking forward to it!

How am I going to do?

I have no idea... well I sort of do, but in theory.

I had a stellar bike for 30 miles (22.5 mph) at Racine and a decent run off the bike, but no swim.

My training swim times have been looking good and I'll be using my swim speed suit for the 500 meters.

The bike is a little hilly and so is the run, but my target is all out for the entire race, baring weather issues that might slow me down.

However, as I sit here and type this preview, my taco salad lunch sits heavy in my gut and the thought of any physical activity makes me cringe...

Hoping 1:45's or less on the swim, 21 mph on the bike and 7-7:30 min/mile on the run.

If I had the time, I'd look up past results, but I'm a working man these days and who has that kind of time.  :)

Wish me luck and cross your fingers for good weather.

2016 Ironman 70.3 Racine Race Preview @asicsAmerica @Team_HOTSHOT @LifetimeTri @GenUCAN

So it's around 10 to 15 degrees cooler in Racine, WI, than Olathe, KS.

Which is good for every day walking around, and good for biking and running generally, but not so good for a brisk 1.2 mile swim in mid 60's Lake Michigan.

Tomorrow wraps up my long course triathlon racing for 2016.  Ironman 70.3 Racine has been my target race ever since I signed up late last year.  The course is flat, the temps are cool and it's "drivable" from home, if you consider 10 hours drivable (with stops).

I ended up manning it alone as the kids are on a trip with my mom and Em had to work and watch after a certain little 6 month old at home.  I do have a large contingent of friends and neighbors around, so it's not all loneliville.

Look who just turned 6 months old!

Where you at?

My training has been consistent, but not as productive as I would hope.  Having a new kid definitely changes the game and switching to an office job puts a kink in the works.  I've managed by super early workouts to get to work early to avoid traffic and lunch workouts at our downtown executive airport.  It's got s 3.6 mile loop around the runway that's low traffic and no stops.  The only kicker is trying to jam a workout in and get cleaned up and back to my desk in a timely fashion.  Hence, every workout is shorter than I'd hoped and in the heat of the day during the summer.

BUT, I'm not complaining.  I'm getting it in, just takes more effort now.  I was hoping for some more biking miles than I got in, but what are you going to do?

But the bike may not be the issue race day...

Storms are looming.

Weather.com shows 60+ percent chance of storms all morning will the likelihood going up around 10am.

My swim wave doesn't go until 8am, so I'll potentially be in the thick of it on the bike at 10am.  Should be interesting.

At most I'm hoping we can race the whole event, and not have a duathlon or bike and run event or just a run.... I've been lucky with no weather issues for races this year and hoping the streak continues.

I'm also grateful for racing the Kansas City Triathlon in May when it was pretty chilly to know, I can put together a good race in the 60's and not freeze to death on the bike.  That being said, I will be bringing a layer to wear over my tri top in the event it's raining.  At least now I know to leave the tri shorts in T1 so I have dry shorts for the ride.  It helped tremendously.

I'll be checking weather, but not stressing about it.  Only so much you can control.  At least it's guaranteed wetsuit legal no matter what being in Lake Michigan!

What's my prediction?

Perfect weather // 30ish min swim // under 3 hour bike // under 1:45 run // 5:15 in perfect conditions
Rain // I have no idea.  Lake could be full of waves // bike could be VERY slow // run should be ok // who knows

It's just hard to tell since the Legends 70.3 in June was after a 5k and a half marathon in the days before.  It was more for fun and training than racing for time.

Check the ole Facebook page for updates on race day or www.ironman.com for real time tracking.

All I know is I'm ready to race and head back home to be with the family!

What I'll be using race day:

HotShot muscle cramp reducer
ASICS gel cumulus 17's
Lifetime Fitness Tri TEAM kit
UCAN superstarch and hydrate
XTERRA vortex full wetsuit

#OOSMTri Long Course Triathlon Race Preview

So, you may have seen a few posts about the Open Options Shawnee Mission Triathlon...

And I'm a part of the inaugural ambassador program, which has been awesome!

• I've met the Red Team Captain, Sheryl, and heard about the awesome program Open Options provides to help her have a very fun and active life.
• I get to geek out talking about triathlon stuff with Open Options board members.
• I get to talk about a great race that has been around forever and a cornerstone of the Kansas City tri scene.
• I got to hook people up with a sweet discount for the race!  If you're reading this, live in KC and wanted to race Shawnee Mission Tri and didn't get a hook up, pay attention and maybe next time!
• We hit our goal for team red for raising over $1000!  You can still donate!  A couple teams are to their goal, but teams like Purple with Mason needs your help!  Consider donating.
• Raffle tickets can be purchased at packet pickup!  Sweet prizes!
• Finish line festival is FREE, but donations would be appreciated.  Donate to Team Mason and get him to his goal and eat pancakes til you pop, face painting, Puppet Show, sign making station and more!  This will be GREAT for the kids cause we all know they could care less from arrival to seeing you race.  Spouse wants something to do with the kids during down time at the race?  Here's your answer!

Personally, I've been a part of the SM Tri race 5 times, one time shortened due to weather and one time cancelled due to rain.

I also raced the same course for the KCCC duathlon 4 times.  Lets just say I know the course.  ;)

Last year I won an entry and raced the day after getting back home from a family trip and had to do a relay since I hurt my foot and could not run at the time.  We got 3rd in the team category, so I'm hoping this year's individual effort results in a podium, but I'm not holding my breathe.

Weather for this Sunday has a little rain in the forecast, but I don't believe anything forecasters say these days.  Could be hot and sunny, could be stormy and cancelled.  Who knows.

I've been riding the course a lot as of late for Lifetime Tri TEAM coaching with my team, so I've got some hills under my belt.  I've been tapering a little for the race, but I have IRONMAN 70.3 Racine a week after, so I need to keep up the volume for that training plan.  It's a dance...

Prediction?  Sub 2 hour.  AG Podium?  Depends on who races.  ;)

2016 Open Options Shawnee Mission Triathlon coming up fast! Are you in? Pick a team! #‎oosmtri

July 10th.... it seemed so far away.

But, it's less than a month away and that means 2016 Open Options Shawnee Mission Triathlon!

I've either raced this event or raced the KC Corp Challenge Tri or Du that is on the exact same course since 2004.  It's been a while.  Seems like weather has interfered with the races every other year, but hopefully this year it's just hot and steamy, no storms.

I was approached as being an ambassador for the race through Open Options early this year and through winning and entry last year, I have learned a lot about the mission of Open Options.

At first, I just thought they were a title sponsor and didn't really think anything of it.  But the past two years they formed teams with captains and have been trying to be an active entity in the race and proceedings.  They have teams with fundraising goals and the captains hand out medals to team members at the end of the race.

How do you get on a team?  Simple.  Select a team in the Active registration and you're in!  They may even try to assign you after you sign up for the race and do not select a team.

I'm on Team Red with Sheryl and we're tied for first place!  Don't fret, you do not have do commit to raise funds for Open Options and the whole deal is voluntary.  BUT, if you don't join a team, consider kicking some donations anyway.  ;)

I joined Sheryl and the Open Options board for lunch a few weeks ago and it was great meeting Sheryl and the people that help her live an outwardly focused life that is enriched through the Open Options program.  Without the program, Sheryl would most likely be in an assisted living facility without the access to outside activities that she gets.  She's very much into art and loves turkey sandwiches from First Watch!

Open Options KC seeks to become the premier provider of supports and services for people with disabilities, signifying quality, innovation, and person-centered principles.  Read up on all the services they offer here in Kansas City.

What's also awesome is the fact Open Options is making a huge finish line festival for the race.  Bringing kids and worried they'll get hot, hungry and bored?  FEAR NOT!  It starts at 7am and is free with suggested donation of $10 at the shelter house by the DJ (where Chris Cakes has been). You can prepay or pay at the event.  They'll have:

• Chris cakes
• Games
• Face painting
• Balloon drop
• Arts and crafts for signs for racers
• Raffles and prizes

Sign up, come watch, volunteer or donate NOW!

Pre Race Hospital Hill Run 5k + Half Marathon ReRun + Legends Free State 70.3 Triathlon #HHR2016 #BeLEGEND #LEGENDTri

What has 86.5 miles and will take up an excessive amount of my time this weekend?

An EPIC weekend of endurance racing, that's what!

• Friday night // Hospital Hill Run 5k
• Saturday Morning // Hospital Hill Run Half Marathon
• Sunday Morning // LEGENDS Free State 70.3 Triathlon

Why am I racing so much and packing so much awesome and selfishness into one weekend?  Because I can and my family is tolerating it.  :)

Not to make light of the stress it puts on my family, but for some reason this has been the case for the HH Run and LEGENDS Free State (Formerly IM 70.3 Kansas) since they started the 70.3 race in Lawrence.  It's lined up pretty much the same weekend.  A couple of times they were offset by a week, but mostly the same weekend.

I have been running HH in one form or another for the past 10 years, so it's basically a tradition at this point.  I can't mess around with tradition and HAVE to keep the medal collection going, right?

This will be 70.3 Triathlon number 8 for me.  First time not as a part of an IRONMAN branded 70.3.  I raced this event in the 100 mile version last year after the 5k and half marathon and it was a suffer fest.  More for the mileage leading up to IM Boulder than anything.

I figured they had good early bird pricing and I know the course, so why not.  But, I'm definitely not up for another 100 miler with a new baby and a new job.  I would like to be able to walk the week after.

Contributing factors to deciding to race all events:

• LEGENDS Free State 70.3 isn't a target race for me.  More for the training miles for IM 70.3 Racine in July.  Good practice.
• HH Half Marathon is no way ever going to be a PR course for a half marathon.  They have the HILL in the name for a reason.  Lots of reasons...
• They separated out the 5k to Friday night and made the ReRun for those that want to race the 5k and either 10k or Half the next day.  If you're going to race one, might as well race the other.
• Early bird prices can't be beat.

So, stay tuned for a race report that may or may not be posted in a timely fashion before the next race.  How will it go?  Will I make all the events?  2013 I skipped the half with cold, rain and had the two older kids with my wife working that weekend.  I didn't feel it was exactly nice to drag them out of bed and run the race in the rain with them.

Products I'm Using:

• ASICS Fuzex Shoes
• Banana Hammocks team gear (partners with Simple Hydration)
• Hotshot Nerve Cramping Remedy
• Garmin Fenix 3
• XTERRA sleeveless wetsuit

Kansas City Triathlon 2016 COMING UP! #triathlon

Next up, Kansas City Triathlon


The 2016 endurance season marches on after a successful Rock the Parkway Half Marathon outing. Yes, I’m guilty of no race recap, but hey, I’ve been busy.


Summary – new Half PR at 1:29:32, killing the old PR by 6 minutes. Setting the bar for the 2016 season rather high. It was a suffer fest from start to finish with only ONE pee stop during the race.

Now this Sunday is triathlon 1 of the 2016 season. I’ve raced the Kansas City triathlon 4 times with the best time being 2:36:23 in 2012. I raced it last year, and it was cold and windy and not the best outing. I’m hopeful of a stronger bike performance and riding the strong run showing from Rock the Parkway to a new PR. Sub 2 hour? Probably not. Sub 2:30, maaaayyybbbeee, but no guarantees.


Right now we’re looking at wet conditions and temps in the 60’s. Reminiscent of the 2014 Ironman Lake Tahoe, minus snow and freezing temperatures to start the race.

I’m debating what gear to bring. Jackets and gloves for the bike to stay comfortable and give up some aerodynamics, or wet tri gear and go all out and freeze to death. Choices choices.


Check out my thoughts on race day prep and let me know what you think! Add stuff? Take away stuff? Expand on stuff??

2016 Race Schedule - LETS GET READY TO RACE!

So, first race is coming up this weekend, so I thought better post my signed up schedule and dream schedule...

This weekend kicks off the official endurance race season for me.  First up is a half marathon run in Kansas City that I've been involved with the race since it's inception 6 years ago.  It's a great course, great time of year and traditionally a PR setter for my half marathon distance.  We shall see if the tradition continues for 2016.

Without further delay, the schedule!
Keep in mind I signed up early bird for great price cuts, so even though I am registered, there's always life that happens that may change the schedule.  ;)

• 4/9/16 : Rock the Parkway Half Marathon
• Half PR = 1:35:34 at RTP 2015 
• 2015 RACE REPORT
• 5/15/16 : Kansas City Triathlon Olympic Distance
• Oly PR = 2:36:23 at KC Tri 2012 
• 2012 RACE REPORT
• 6/3/16 : Hospital Hill 5k
• Part of the Re Run series for the 5k Friday and Half Saturday
• 6/4/16 : Hospital Hill Half Marathon
• 6/5/16 : Legends Free State 70.3 Triathlon
• Used to be the Ironman 70.3 Kansas until IM opted not to keep the license.  Not going for any PR here, just racing for fun after a 5k and Half Marathon two days before.
• 7/10/16 : Shawnee Mission Triathlon Long Course
• Great event that's been around for 32 years!  In talks to be an ambassador for the event.
  Read up on some of the teams
• TEAM MICHAEL
• TEAM MASON 
• 2015 RELAY RACE REPORT
• 7/17/16 : Ironman 70.3 Racine
• 8/7/16 : Matt Mason Triathlon Sprint
• 8/7/16 : Ironman Boulder 140.6
• 2015 RACE REPORT
• Yep, I know, on the same day as Matt Mason.  If things work out, I'll be there, but it's 50/50 at best.
• 8/13/16 : Age Group Olympic Nationals in Omaha
• Wish list race.  Lots of travel before this race for races, so it probably won't happen unless the stars align.
• 8/27/16 : Cedar Creek Triathlon Sprint
• 2015 RACE REVIEW
• 10/15/16 : Kansas City Marathon
• Full PR = 3:28:06 at KC Marathon 2015
• 2015 RACE REPORT

And that's all I'm signed up for at the moment.  Things could change, schedules could get altered.  Anyone with a new baby at home knows all to well there is no schedule!  :) 

Kansas City Marathon Coming up! #BetterYourBest #RUNKCM @sportkc

So, here comes another race!

This is the last scheduled event for 2015.  The KC Marathon was a sign-up for early bird price and if I made it to the race, great, if not, I wasn't going to be too bumbed.

I didn't want to burn out after Ironman Boulder - yes I still need to post a race report - and if I was still suffering plantars fasciitis (PF) I was going to pull the plug.

Good news is PF on the right has gone away.  Bad news is for some reason it moved to the left foot.  Not as bad and manageable, so I'm pushing through for the marathon and calling it good for long course racing for 2015.

My goal is to finish sub 4, but in no way am I expecting a PR.  Between family, work and injuries it is what it is as far as the results.  There's the competitive side that wants to get a PR, but there's the reality that I have had to adjust running away from the AM hours to allow the PF to ease up which results in less available training hours.

It's a balancing act and I have to have a job to put food on the table, so being a competitive runner takes a back seat.

I also think it's interesting to have the mindset that "it's just a marathon"... you know you're an Ironman when...  after 4 Ironman races, with all the logistics managing and training for 3 sports, training for a stand alone marathon is much less stressful.  Weather looks to be perfect for a marathon and I'm looking forward to a tradition that closes out my long course season since I skipped last year after Ironman Chattanooga.

I'm also pushing my ASICS Gel Quantum 360's to the limit, currently at 417 miles and I try and limit my shoes to 300.  They will probably hit retirement after KC, but they have saved my bacon with PF and made it through the bulk of Ironman Boulder and Kansas City Marathon training.

 

They have been warriors!