2018 IRONMAN FLORIDA (Haines City version) Race Recap #IMFL

Unless you were living under a rock, you heard that IRONMAN Florida was detoured to Haines City after Hurricane Michael ripped through the panhandle, sideswiping Panama City Beach rendering the area unable to support an IRONMAN event..

In comes in IMFL RD, Ben Rousa, and IRONMAN + Haines City to relocate the race 400 miles away and still have it.  No small accomplishment for 3 weeks notice, and after verifying refunds for lodging in PCB, changing flights, booking new lodging, rental cars, etc etc the race was on for me!

Hurricane Michael and the logistics changes distracted me from my pity party after IM Chattanooga.  My back KILLED me on the bike.  My stomach DID NOT like me on the run.  It was kind of a $hit show from mile 20 on the bike on.  Worse timing performance than 2014 on basically the same course WITH NO SWIM in 2018.  I seriously had doubts about racing at IMFL.  Once Michael hit, I was instantly more grateful for the chance to even have a race that I snapped out of it. BUT, would my back be an issue?  Would my gut suck it up?  Read on to find out!

They also offered deferral into IRONMAN Texas next April, but we were able to make the logistics work, so myself and the crew headed down.

I raced.  Family got a beach.  We made it work!

That's a VERY abbreviated version of the angst and anxiety surrounding the whole hurricane and aftermath... anyone that went through it can attest to the days and weeks of that process.

I was also a part of the IM Certified Coaching crew that was at the Become One tent handing out wrist bands and we got up on stage for a First Timer panel on Friday.  If we chatted, say hi!  It was so much fun talking to all the first timers and every time I asked "are you ready?", every person was like "oh yeah!".  Not one person showed any doubt or fear.  Either good poker faces or they were all ready!

THE SWIM // 1:13:50 // 1:54/100m pace

It was wetsuit legal and the course was a two loop on a "pants" pattern.

Overall I was happy with my time and expended energy.  There was more beatings in that swim than any race I have ever done.  The turns were crazy with everyone coming in tight, and then pools of utter chaos as the pack tried to spread out again.  People swimming over, under, across, stopping... holy crap I should have taken self defense courses along with training to be ready for that swim.

For the amount of sighting, turns, avoiding and all other swimming gymnastics I had to do, I'll take that swim time as a win.

Lake before race day.

Love me some Xterra wetsuits!

THE BIKE // 6:03:15 // 18.5 mph

While not approaching the speed I had hoped for, it was a small victory on the sense I was not in crazy back pain for the entire ride.

At IRONMAN Chattanooga I was in so much agony from mile 20 to 116.  My lower lumbar started to hurt, nerve pain would shoot down my leg and I would lose any ability to apply power and it was MISERABLE!  It severely affected my mood for the run and kind of put a shadow on the race experience.  It also affected me so munch I was questioning racing IMFL.

Rewind a few weeks and I had a great bike fit guy come to my house and tweak my setup.  Down side was it was so cold in Kansas City I didn't get time to ride outside much at all.  Mostly trainer rides and for getting used to aero for long periods, it's not great.  LOVE indoor training for speed and power work, not for getting used to aero for long periods.  Short story, I was going into the bike at IMFL with NO CLUE how it was going to play out.

Mile 20... D@MN IT the back pain is BACK!  Started the old routine of standing up, stretching it out, and suffering.  I was staring down the barrel of 92 miles of pure suck fest.

But something interesting happened around mile 40.  I was trying and adjusting position and remembered what my bike guru said about trying to get elbows on pads and relaxing the hands.  I went to the extreme.  All weight on the pads, but was BARELY on the seat.  Basically the pads and my feet were all weight bearing... and you know what, it worked!  The pain subsided and every now again I could twist at the core to stretch out, not stand upright and fully stretch, and manage.  I had some power back.  I wasn't going to crush the course, but I wasn't hating life.  I could tell after a while that the rest of my body needed more time to get used to the position, but that's minor compared to the relief I was getting.  No way could I have found that position on my old setup.  We have another appointment to get it fully dialed in.  For once I'm optimistic the bike won't be a suffer fest.

Mile 40 to 112 went pretty quick and I was in T2 before I knew it.  Yes, I still was READY to be off the bike, but it was crippling pain.  I'd call it a win.

THE RUN // 5:39:21 // 12:57 min/mile

Wheels, good bye.

The wheels came off on the second loop.  Stomach issues were back in FULL FORCE.

It wasn't the legs.  I was hydrated and peeing on the run.  I had PLENTY of nutrition on the bike.  My gut was just not having it.  I finally pulled over at an aid station and made the decision to force a purge.  I was over this.  It didn't help.  I actually cramped while heaving.  $hit show x 2.

Then it happened.  I tried my HOT SHOT anti-cramp.  I knew it was a gamble and I just barely sipped it.  Bad idea.  Made it to the Base Salt aid station and UNLEASHED in a port-a-potty.  No forcing needed here.

So there I was... loop 3... 2x puker... walking it home.  I tried to jog when I could.  If my stomach protested, I walked.  The reality was I felt a lot better after the second hurl and my pace improved.  The problem was I wanted REAL FOOD.  Not clif bars, gu's, chews, pretzels, chips or broth.  I wanted a PB&J sandwich.  Juicy burger with cheese.  All those aid stations and some were grilling their real food and I could smell it.  I wanted so bad to pilfer a burger from them.  I should have asked...

So that's the run... worse and worst ever full IM run.  Not because of fitness.  Not because of lack of training.  Because I f'd up my nutrition.  How?  Read my parting thoughts...

FINISH // 13:15:29 // 96th in AG

While 96th may not be all that impressive, it's my best AG finish to date after 6 full IRONMAN events.  What!?  2nd worst time after IM LAKE TAHOE in 2013, but BEST AG PLACEMENT EVER!  Wth.




What that tells me is that the course was not kind to a lot of people.  I would not call it tough per say, but the mental focus that went into the change of venue was depleting for the entire trip.  Not only was I having to focus on the race and logistics of a full IM, but I had to make sure the family was set up with an awkward stay at Anna Maria to get their beach trip and me handling race stuff in Haines City.  I had to commute Friday and Saturday back and forth and it was non-stop full speed.  No real time to relax and enjoy it.  I'm not complaining, but rather offering that as a warning to other racers that non-race and training stress is real and can add up.  Move a race 400 miles away and it adds up for anyone.

PARTING THOUGHTS

Having a proper bike fit is key.  I have had back issues aside from cycling and this brings it front and center.  It makes me upset at the last fit I had in 2017 and how much was just missed or left out.  Finding a good fitter is just as important as the gadgets they use.

I'm going real food.  I'm ditching all the race stuff that companies say you need and is engineered to fuel you to the finish line.  Yeah, they may provide the basics you need, but if you can't stomach another gel or chew, what's the point.  PB&J sandwiches for one.  I'll be looking at other options as well and testing them out.

HOT SHOT... this product has changed the cramp game for me for sure.  Problem was it's a factor in my GI issues on the run.  Future races I plan on one at swim start and one at bike start.  I'm going with Gatorade Gatorlyte in the bike sports drink to load up for the run and take packets with me to throw in drinks on the run.  I can't do the spice of the HOT SHOT on the run.  It's derailed a couple of races for me this year and I was trying to make it work since they fix my exercise induced cramping issue.

HEY!  If you read this far, check out a couple cool things.

1. I'm on team Zoot for 2019.  I raced in their tri suits this year and loved them!  If you would like 20% off an order from them, follow THIS LINK and comment on the Facebook post tagging your friends and liking my Facebook Page before 11/22 to get a chance to get the code.
2. I am re-launching my web site www.SetThePaceTriathlon.com.  I am adding a members area as a supplement to those that are stuck between not wanting a full 1-on-1 coach and not knowing what the heck they are getting in to with long course endurance events.  Bookmark the page and check back 11/22 for the best offers EVER to be a part of the launch.
3. If you are interested in 1-on-1 coaching, and I like to reward those that READ THE ENTIRE post and those that race the same races as myself, send me an email at ryan.falkenrath@setthepacemedia.com with the subject line "Starfish Pineapples".  Why?  Cause if you send me an email with that subject, I sort you out and read you first and you get 30% off my coaching rate FOREVER.  Simple.

2018 IRONMAN CHATTANOOGA Race Recap #IMCHOO

2018 IRONMAN CHATTANOOGA race recap... the race of irony and nothing like the first time around!

For the first time racing the 140.6 (or 144.6 for Chattanooga, or 142.2 for this year) I repeated a race course.

I LOVED the race in 2014.  It was great.  Down river swim.  Rolling hills on the bike.  Nice run through Chattanooga on a cool day and rain on the run was even better.  I have such a positive remembrance of that 2014 race, so why should 2018 disappoint?

Just a warning, I'm going to be brutally honest with this post.  I've stewed on it for a few days and at this point racing these events, it's not just to complete them.  I have goals to keep getting better and progressing, whether it be in time or how the race felt.

IRONMAN Chattanooga 2018 was a gut check.  Really made me do some searching to think about what's really important for this stuff since it's an integral part of my life.  So, don't read in too much of the gripes and complaints, but more so being critical of myself and the type A personality I have.

So lets get this started right...

Swim cancelled Wednesday.  Right out of the gate.  Too much rain.  Too much bacteria.  They didn't even want to mess around and wait to see.

I feel for the first timers.  Wiping out the swim is a gut check, but in reality they had 4 more miles on the bike, so technically it was a 142.2 which is still more than 140.6.  It probably still didn't take the sting out and a lot of people opted to not race.

Personally I wasn't all that bitter.  This was IM 5 and so far I had been lucky with no modified races until now.  I also have IM Florida in 4 weeks, so another chance to get a complete full in for the year.  I still count is as a full in my books.

It was actually less stress involved since you didn't have to worry about swim gear.  No T2 bag.  We started at 8:30am in time trial start on the bikes.  Slept in.  No shuttles to the swim start.  Kind of different, but less stress.


I also commemorated the experience with a off the cuff t-shirt and sticker on custom ink.  Visit the site HERE for the shirt and HERE for the sticker if you want to get one before it shuts down.

While in Chattanooga, I had a few minutes to create a tutorial on gear bags.
If you ever wonder what to do with what, check them out and share them up!
YOUTUBE LINK HERE

THE SWIM // 0:00

Like I mentioned, swim squashed.
I heard some people actually swam the river before the race and some swam in pools to get the 2.4 in.  Props to them, but that just didn't seem appealing to me.

I opted to sleep in and get to transition around 6:30.  Drop my run special needs, check the bike and headed back to my car to chill for a bit.

Headed back ready to race around 7:45.  Hit port-a-potties, stand around at the bike racks and then filter out to the TT start.

It was surreal to do a TT start at an IM event.  I did it at 70.3 Racine in 2016 after a storm rolled over and we waited for like 3 hours.  But to know this was how we were starting and to go through the process.  It took some acclimation to let it sink in.  Still have 116 miles on the bike and 26.2 on the run.

THE BIKE // 6:10 // 18.8 mph

This is where my cheese starting sliding off the cracker.
My fitness is ahead of 2014 and biking has improved over the winter, no doubt.  Workouts have been killing it... but I knew my bike fit was going to come up.

Sure enough around the 1:15 mark, my lower back started aching and radiating down my leg.  It zaps my power and I have to frequently stand up and stretch it out.  It just sucks.  I rode 10 minutes slower on the same course in 2014.

I tried to distract myself with nutrition and hydration plan staying on the mark, but on some of the long slow ascents, I just could not ignore it.  I even stopped after the 60 mile aid station and stretched.

Don't get me wrong, I'll take the time because some don't reach that, but to know your fitness is a lot better than that and you are limited by a functional issue... very frustrating.  But, no one to blame but myself for not getting addressed even though I paid through the nose for a fit late last year and it still didn't really get better.

To do list includes some PT for the back and a bike fit.  Trying to get those lined out because IM Florida is going to suck if nothing changes.

You would think with less power exerted on the bike, I would have something left for the run.  But, what you don't think about is the anxiety you carry for 4+ hours on the bike dealing with the pain.  It was emotionally draining and knowing I had a 26.2 mile run after was daunting.  Luckily it goes away when I get off the bike.

THE RUN // 5:06:02 // 11:40 min/mile

Well that sucked even more.
That's 34 minutes longer than Choo 2014.  34 f'ing minutes!?

So much for that theory my fitness is better than it was in 2014.  Well, it is, but the key is race management and course conditions.  2014 was a lot cooler on the run.  2018 the sun came out to start the run and stayed out.  It might have been low 80's, but that direct sun and humidity was a killer.  Even after hitting a solid hydration plan on the bike and being fine on nutrition, I hit the ole stomach issue.

Bloated.  Painful.  No sloshing though... I gutted out what I could running to each aid station at a pace to not go over the line.  I wanted to at least be consistent the whole run and not shoot my wad on the first 8, walk 9 through whatever and then try and rally.  After Barton hill the first time, I speed walked all the other hills and jogged the downhills and flats.  Stopping at every aid station for water in the Simple Hydration bottle and ice.  I also took in Gatorade and coke to have some fuel with a banana hear and there.  I staved off the mental crash, but my stomach just wasn't liking the run in the humidity after the painful 116 mile bike ride.  It was a stretch.

THE FINISH // 11:24:28 // 103rd in AG

Not exactly what I thought I was capable of.  Not really at all.

2014 was 11:48:00 WITH THE FULL SWIM.

Had I swam this year, maybe a 50 min + 10 min T1?  12:24???  Ouch.  Nothing stomps down the ego more.

But the funny part is that this was my best placing in my AG at ANY IRONMAN event.  I was 122 at Boulder in 2015 dealing with plantar fasciitis.  So... I guess maybe a few others suffered along with me.

TAKEAWAYS

Bike fit bike fit bike fit bike fit.
Ya, being a coach you preach this to your athletes, but coaches make the worst clients not listening to their own advice.  Honestly I know it's not cheap and having a sub par fit leading to the pain I am in now, I'm gun shy to spend that much on another fit that might or might not help.

I am addressing the back specifically with PT and sports doc visits.  I'm not found of replacing workouts with PT, but being in recovery/taper for IM FL, I have a little flexibility.  Hopefully that helps.

Taking some mental strain off the bike leg I think would be huge.  Nothing stresses the gut out like anxiety.  Dumping stress hormones into the gut only speeds up the stomach pain on the run.

I have work to do in order to handle hot course runs.  I had similar issues at IM 70.3 Boulder on a warm run.  I know I did not get enough fluids in and had the same back issues.  Back after that holy grail of gut management.

I also have a FB group I started sharing course and training tips.  Join up and read up on the weekly tips!  Still learning new tricks after 14 years in the sport!

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

2018 IRONMAN 70.3 CHATTANOOGA Race Recap#IM703CHATT

Last week was the IRONMAN 70.3 CHATTANOOGA triathlon in Chattanooga, TN.  Where were you!?

I was there!
I came.  I saw.  I finished.
End of race report.... ok maybe not.

There's a couple of things that happened in between.

I headed out from KC the Thursday before... for my 12 hour drive that started after throwing the kids on the bus for school.  Being a thrifty racer, I opted to drive with all my gear and stay at a budget friendly BNB 1.5 miles north of the river.  I brought all my own food and with the exception of dinner with some friends the night before the race, I avoided costly trips eating out.

BUT, along the way, I spotted the below and our good friend Chris that doesn't seem to get the idea of taking care of your bike.  I mean, really?  Your bike's outside on a rack when you have a camper trailer?  Bad form.  He got some razzing on Facebook for that.

I also hung around IRONMAN Village for some announcements and the Pro Panel.
One awesome announcement was that IRONMAN and Chattanooga extended their contract for 5 more years for the half and full.  The race isn't going anywhere for a while, and for good reason.  Great venue!

The pro panel consisted of Andrew Starykowicz, Andy Potts, Adam Otstot, Heather Jackson, Meredith Kessler and Linsey Corbin. Listen in as they weren't all that excited about the points system being modified and having to chase new targets to qualify for Kona.

I dropped by Quintana Roo bikes for a factory tour and sit down with new IRONMAN world record holder Matt Hanson.  QR are great bikes (despite some issues I had with components that they replaced for me when I dropped in) and Matt seemed like a cool customer.

On to the race...
THE SWIM // 25:08 // 1:18 per 100 m
Hello swimming.... can we say wetsuit and down river swim!?
I wish I was that fast in real life, but nothing helps the freestyle more than rubber and a current.  I know I enjoyed the self seeded start, rolling start and only 25 minutes to get 1.2 miles.  I'm pretty sure this swim time will stand for the rest of my life as a PR.

THE BIKE // 2:44:54 // 20.4 mph
After the swim warm up, I hit the road.

It wasn't like I remembered the full in 2014.  The first 15 miles were uneventful and then it started wearing on me.  No, not the hills.  The chip seal roads and cracks every 4 feet.  I was so worn out by being rattled for 56 miles.  My back did NOT like that.  For the full, I'll probably look at a lesser inflation on the tires to soften the ride.

There was some drafting, sadly.  Couple of pace lines 5 to 6 riders deep passed at times and looked to have no intentions of spacing out or passing.  Just zooming by having a great team ride.  But, when you have 2500 athletes, some aren't going to play by the rules.

I also implemented my less is more in nutrition and more is more in hydration.  My goal was to get just under a gallon of water in on the bike, half a bottle of sports drink and only took 1.5 GU gels.  This was after breakfast 2 hours before the swim and clif blocks 45 min before and hot shot 20 minutes before the swim.  Also had a hot shot to start the bike.  The plan was hydration, energy to make it through the run without needing solids and avoid sloshing and GI issues on the run.  I knew the hills were coming on the run and heat was starting to be a factor by the end of the bike.

THE RUN // 1:45:43 // 8:04 min/mile
While not blazing fast, it's a solid pace for 13.1 miles after 1.2 swim and 56 miles on the bike.  I hit my goal here to stay close to my 7:30 pace which slipped the last few miles and hill sin the heat.

The big climbs conveniently were in full sun locations, keeping everyone honest and exposing those that had not prepared to make that run.

I caught most of the bikers I was hop scotching with on the bike without a problem and made some serious headway.  I was on pace for a sub 5, but with 4 miles to go, heat kicking up and more hills to come, I was relegated to holding whatever pace I could find and get to the finish.

THE END // 5:03:54
Not a PR technically with the 5:01 in Boulder, but the bike was 2 miles short in Boulder, but Choo is a down river swim.  each in their own way helped me out, but the hills on the run for Choo were a lot tougher than the run around the Rez in Boulder.  Equally difficult in their own right, so I'll keep the 5:01 PR knowing I gave what I had for Choo (A effort) that with any past fitness, I would have taken longer.  Had I raced Boulder with this fitness level, I think I would have easily been sub 5.


Thoughts about racing a half

• Be ready for heat. It snuck up in a hurry on the run. Do some runs in the heat working on energy management and hydration. 
• Focus on managing the excitement that will come out of T2 when you get off the bike and the crowds are cheering. There's a tendency to ride the wave and then be walking by mile 7. Even energy flow out of T1 and T2. 
• Get some hydration at the aid stations and walk them a bit to let everything settle. You have 13 miles to get all that energy out. 
• If you do training indoors, practice being in aero as you would outside. Personally I had the saddle time, but not enough indoors was spent in aero and I paid for it with a sore back and having to get out of aero a lot to stretch the back on the fly. Dare I say that was the one point I could have saved more time for my sub 5. 
• NUTRITION For Choo I only had the following: 700 calories overnight oats mix 2 hours before start time. Brought it and drank it after transition setup. Hot shot 20 min before start. clif blocks 45 minutes before start. Hot Shot in T1. 1.6 GU gels on the bike. Half a serving of gatorade packet on the bike. 24+ oz of water on the bike - enough that I had to pee 3 times Hot Shot in T2 1 dixie cup of Gatorade on the run + sipping water every aid station As you can see, that's not a lot of calories. I depended on my breakfast for most of the race and supplemented a little during the race to avoid GI distress. Don't get caught up thinking you need to eat a ton during the race. Obviously if you are out there for a bit, you will need a little more, but you're body can only take in so much on the bike and run before you end up with a gut bomb.

Thoughts for IRONMAN Chattanooga 144.6

• The roads are mostly chip seal and cracks = bumpy and momentum draining. Be ready on the flats to be peddling with some power to keep momentum. 
• When training, think about the start and end of the ride and then subtract 10% of the energy you have left (probably more). That's what you end up with on race day. Don't race to 100% of your power. The bike is energy management and time to fuel and hydrate to set up the run. Don't blow it by focusing on a speed or target split time. 
• So many factors can change your bike time and speed. Be comfortable riding in groups. The course will be crowded on the bike loops. 
• Run course... think Hospital Hill x 2 for you KC locals. It is draining to have to climb those hills. Take the hill runs seriously. Learn to manage the effort as you will be doing that 8 to 10 times over 26.2 miles in the heat. 
• The last few years the heat was in the 90's and it's more humid than KC. BE READY and expect A HOT DAY. Hydration, pacing and energy management will be key between having a great race and dragging across the line looking for the med tent. I know... been there with a big fat DNF at Texas.

Well, that's a lot and about wraps it up.  Any questions?  Shoot me a note, comment on the blog, find me at www.SetThePaceTriathlon.com - REACH OUT!

2017 IRONMAN FLORIDA RACE REPORT // 11/4/17 // #IMFL #IMFL2017

Well, hello there! Welcome to my latest long awaited post, 2017 IRONMAN Florida race recap!

It was a long time in the making.  Sign up started with a conversation of combining a race and my wife and I's 10 year anniversary trip.  We came up with Florida as she loves beaches and warm weather and Florida is a very flat course.

On the family side it made good sense.  We brought the kids, my mom and aunt and uncle to help with the 3 kiddos during race week and we were sending them all back home while the wife and I headed to Key West for some kid-less R&R.

Basically for a year my training focus was IM Florida.  I had Boulder 70.3 in there and some other races, but it was all organized around the race on my schedule (and around the normal work and family life).

My original goals were lofty.  I averaged the past 10 years of age group winners for the race to come up with a 9:09:18 finish time if I wanted to sniff Kona.  Lofty indeed.  I knew the swim was getting there, my stand alone run was very good, but the bike still needed work.

After going through the year, training, working and doing life, I realized it was going to be a tall order to get to those splits without major sacrifice like losing my job or getting divorced.  I dialed it back looking for a sub 10 time, since after all I reached 5:01 for Boulder 70.3 and my IM PR was 11:48 at Choo which in theory is a tougher course.  I figured my run form was much improved, swim was much improved and the bike was coming along, especially with the new QR PR SIX in August.

Flash forward to some extensive traveling for work and a family trip the weekend before the race, and it's easy to see that the best laid plans have to be modified.

ARRIVAL

It's hot in Panama City Beach.  KC was hitting lows in the 30's and highs in the 50's and we arrived to 80's and higher humidity.  I expected that, but it's still eye opening to experience it.

I was ecstatic that everything fell into order as far as getting everyone there and all of my gear making it.  The only issue I had was the zippers on my QR bike bag broke under normal use since they were not exactly heavy duty.  Small potatoes.

Small travelers took it in stride!

This was all after an Austin road trip the weekend before the race and jamming in trick-or-treating around the hood.  It was exhausting, but you can't bail on life events!

There was nothing too extreme in the days leading up to the race.  A couple workouts, gear and bike check ins and trips to the beaches.  Obviously it was warmer and more humid, but nothing that really sticks out.

Speaking of gear transport, special shout out to TriBikeTransport for another no issue bike and gear bag delivery.  I've heard the horror stories, but I dropped my bike and bag off the weekend before and got my bike back 3 days after the race.  No issues.  No damage.  No hassles!  So far I have used them for 2014 IRONMAN Lake Tahoe and 2017 IRONMAN Florida.  They keep earning my business for sure.

Drop off in KC.

Pick up at Panama City Beach.

THE SWIM // 1:10:24 // 1:49 per 100m pace

First open water swim in the ocean for a race.  I was anxious to see if my training would get me through the swim since I do not have much access to open water, let alone salt water.  Pretty much all swimming was done in the pool with focused workouts and swim gear to build strength, and it paid off.

The water was pretty calm, but there were waves to swim past to get to the turn around and I drank a lot of salt water.  The rolling start aided in spreading swimmers out, but I still got kicked in the head and grabbed by the feet... a lot.  Comes with the territory.

One trick I'd recommend is a pepto tab before the swim.  It coats the stomach and kept me from feeling like yakking from salt water ingestion.

THE BIKE // 5:51:08 // 19.1 mph

The good, the bad and the ugly.

This is where I knew I was going to face up to the fact I was lacking in the training to get me to anywhere near a 10 hour IM.  I utilized the time I could, but there's just not enough hours in the week.  Yes, I did miss some days opting for sleep instead of getting up and burning the candle at both ends.  You could argue better to be healthy than tired and weak immune system.

Lets also recognize that averaging 19 mph on any IM bike course isn't shabby compared to what time I had to work with for training.  Highest mileage day was 40 miles indoors before family got up and 40 more outside after activities for the kids.  It's not ideal, but it gets the job done and I'm still married and my kids don't hate me for never being home on the weekends.

THE RUN // 5:12:08 // 11:54 min/mile

This is where the wheels fell off.  As much as I could, I tried to jam water in, but it really caught me at mile 8.  Hot, humid and after 2.4 miles in the water and 112 on the bike, my stomach, head and muscles were not having it.

I walked miles 11 through 19.  There was some hustling here and there, but at any onset of nausea, cramps or light headedness, back to walking.  I was not interested in a DNF like Texas after I drug the family to this race.

So much of me wanted to quit, hang up the IM mantle, drop coaching and just go back to being a non-triathlete.  So many people with good intentions trying to motivate me only got the drop dead stare and not much of my appreciation.

It does put it into perspective when you complain about being 7 miles out and someone was on loop 1 with 15 miles to go.  I also felt very selfish for being upset with the train wreck my ideal race had become considering the family that came with me and the excitement they had to watch.  I figured they didn't really want to hear me bitching at the finish lines about having a sucky race.

Somehow when the sun went down at mile 19, I found some shuffling techniques to get me done faster.  It was not pretty.  It was not fun.  But, it got me there.

I can do this.

I'm done.

Rally caps

AAAAAANNNNDDD I'M DONE // 12:30:13

Not an IM PR for me.

It is a PR for having 3 kids and both my wife and I work demanding full time jobs.  You have to look at the end game through two lenses.  No, I didn't sniff a 10 hr IM, but looking at everything going on, 12:30 isn't a joke or a fluke.

DON'T FORGET RECOVERY

What's better than escaping Kansas in November for Florida beaches?  10 year anniversary with the wife in Key West for a few days.

If you can, I highly recommend some R and R days built into the end if you can send the family home early.  Key West worked well since you walk or ride a bike everywhere.  Mix in some jet ski fun and jelly fish stings on a snorkel trip and you have a great recovery trip.

And, you can't have an IRONMAN without a gluttoness moment...

TIPS FOR FUTURE RACERS

Don't mess with hassling with a cramped car.  Even if you don't bring a van full, rent a minivan.  They aren't sexy, but they make life a lot easier.

If you bring the family, consider the host hotel or something close.  We had good parking, but it was around 3 miles away from where we stayed and it was a challenge for my Sherpa crew to get back and forth from start and finish lines.

Get there first day for check in to avoid the lines.  It was hot and sunny and in no way would I have wanted to stand in line for athlete check in.

Don't buy into the whole "IM Florida is flat and a PR dream".  It is flat, but from start to finish I had to pedal with little coasting with a 5 to 10 mph breeze that changes direction.  After 112 miles it gets old.  Power power power.  Develop your power and prepare to hold it for 112 miles for your best bike split.

It's hot and humid.  I tried to cram as much water as I could on the bike, but after a while it just sits there.  In retrospect I should have traded some runs for bike rides and walked aid stations at the start of the run to get water and digest it.  Mile 10 I could tell I wasn't getting it in and it was just sloshing in the stomach.  Mile 11 to 19ish it was a crap show of walking, light headedness and near cramps.  Best laid plans were derailed and I opted to not run myself into the ground and salvage a decent finish.

2017 USAT AGE GROUP CHAMPIONSHIP RECAP #usatagnc 08/12/2017

Another weekend, another out of town race!

I qualified at the Shawnee Mission long course tri back in July by winning 1st in my age group.

I qualified last year, but timing just didn't work out to race.  I really wanted to last year since it was so close in Omaha and who knows if I'd qualify again.

Well, I did qualify again and after discussions on the home front, I went for it!  Who knows when the opportunity will come around again.

It was the second destination race in two weekends, which really puts a strain on the home front.  My wife took one for the team and stayed behind with kiddies while I drove out Friday to check in, stay overnight and race Saturday.  I pulled another road trip right after the race back home.

CHECK IN

Let me just tell you... the traffic was crazy tight in this little park with over 2000 athletes expected for the olympic tri on Saturday.  Parking was at a premium even for check in.  They were parking us in the center of lanes.  It was madness!

I did have a goal.  Top 18 were eligible to take a spot at the worlds in Austria, and roll down went to 25.  I honesty thought after my showing at Boulder, top 25 would be doable after my gains in the run and string showings on the bike.  The swim would be the so-so showing.  After poking around for gear, taking some tourist pictures and wondering around I decided to head to the hotel and prep for the race.

RACE DAY

Staying less than 4 miles from the race venue has its perks.  One was waking up with just enough time to apply race tats, pack up, load up and drive over.  Second was being able to get at the venue 10 minutes before transition opened up at 5am and get a SUPER AWESOME parking spot right by the port-a-potties.  Being an early bird has advantages since they delayed the start of the race by 30 MINUTES because of the delays in parking.  While everyone else was sweating out getting set up, I was kicking back in my car, have some snacks, water and staying warm.  Did I mention it was a chilly 60 degrees in the morning?  Better than the high of 100 I heard about last year!

Products
What I used.

• Zoggs swim goggles
• ASICS - gel cumulus 17's baby!
• Specialized Tri bike - might be time to retire, still.  :)
• Clif bars before the swim
• GU gel shots - 1 on the bike, none on the run
• Speedfil on the bike filled with water
• Gatorade on the bike

Hot Shot - I suffer from cramps regardless of training, hydration or chemical balance. I popped Hot Shot before the swim and before the run. I did have an issue after hopping on the bike with some inner thigh cramps and had to take it easy on the first few miles.  Made the mistake thinking I didn't need it for the start of the bike.  Guess again!  Run was no problem!

SWIM // 29:05 // Not a swim PR for Oly

Supposedly the water temp was 80+ degrees, and non-wetsuit legal.  You could have fooled me when I jumped in the lake.  It was chilly and they had us sitting in it waiting for 3 minutes to start.  I was shivering uncontrollably.  Next time... take my time getting in.

It was your typical wave start with thrashing, bumping and getting swam over and in front of.  After 500ish meters, we broke up pretty good and it wasn't much of an issue aside from feeling like the turnaround kept moving.  Garmin said 1800 meters, but who's counting.

BIKE // 1:12:31 // Not e a bike PR for Oly
As I mentioned, I was oddly cramping at the start of the bike, resulting in taking it easy for the first 3 miles.  It wasn't a huge issue as the first few miles were a slight incline and wouldn't have been a hammer fest anyways.

After mile 7 or 8, after the one big hill climb, I put the hammer down for what I could do.  I was looking good til the turn around and what felt like an incline all the way back to transition.

My bike fit didn't limit me too much, but I stretched a couple times a few miles out from transition.

I was definitely looking for more on the bike...

RUN // 43:01 // PR on the run for Oly

As a matter of fact, this was a PR for any 10k distance whether it was part of a race or stand alone.

I was pressing hard, but keeping form allowing me to hit sub 7:00 for overall for the run.  In the past my races were made on the bike and over time it's transitioned to being made on the run.  Just need to get a grip on that bike part!

PARTING THOUGHTS

For never having raced nationals before, I was humbled after reaching a PR of 2:29:34 (previous PR was 2:30 something, so not a huge PR) and only placing 54th in my age group out of 113.  This wasn't Kansas anymore.

I'm pleased to at least get 54th among a stacked field of qualifiers.  I was humbled thinking I could smash my previous PR and came away with a slight PR.

If you ever have the chance to race at nationals, I highly recommend taking advantage.  It was a great experience being around so many like minded people from around the country.

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

2016 OPEN OPTIONS SHAWNEE MISSION TRIATHLON RACE RECAP #‎oosmtri // 07/09/2017

Ahhhh back to triathlon racing!

Last weekend was the 33rd annual Open Options Shawnee Mission Triathlon put on by Johnson County Parks and Rec.  33 years.... put on by the same people.  Many athletes commented on how well put together and laid out the race is.  After 33 years in the same spot, I'd hop so!  :)

As I have mentioned, I was a race ambassador and on Team Red with Conrad.  Thanks to help from his father and his company, Team Red made their fundraising goal early, but happy to report that all 7 teams surpassed their goal of $1000, the first time it's happened.

It's a great race in a closed park, so no traffic to worry about other than athletes on the bike course when they all get out there.

It was pretty much like every typical race day.

But, I decided to ride my bike to the race and ride home after for some mileage on the bike.  Typically I would not recommend that, but my short term target is Boulder 70.3 and IM Florida, so bike mileage was important this weekend as well.

Plus I had a direct route and could ride paved trails into the park and avoid a lot of hills on the road.  It actually worked out great minus the nerves of hoping for no flats and a few spots where I should have brought a full on head lamp instead of a handlebar mounted little light.  I made it.  It's all good.

Oh ya... got into transition to see my backpack had fallen open.  Luckily nothing fell out and it was on like donkey kong.  Whew.

Getting ready.

Since we had assigned bike rack spots, and I have done this race several times, I knew the drill and actually got up around the same time I would have even if I drove.

The best moment of setup came when they announced that water temp was 70 degrees.  Wetsuit legal!  You know I packed mine and I couldn't get it out fast enough!  July 9th, 85+ degree forecast?  Wetsuit legal, you bet!  Be ready for anything!

Photos courtesy of Jesse Miguel, can be found here: https://www.flickr.com/…/89646549@…/albums/72157683278072254
#MissionAccomplished #OOSMTri

And we're off...

We swim from the swim exit to the start at the swim beach and line up for a rolling start.  Knowing I had a full sleeve suit (yes I got hot, but who cares, I killed it!) allowed me to line up with people I had no business swimming with.  I would say about 10 percent of athletes had wetsuits and the front runners only had a few.  For once, we were on a level playing field and I actually held my own on the swim.

With a long run from exit to bikes, I had plenty of time to get the top peeled off to kick off the bottom and get on the bike.  Transition was a tad slower, but I probably gained 2 to 3 minutes with the suit.  Score one for me!

The bike was a energy balance equation.  It's a pretty hilly loop for 4 laps, and a lot of people burn their matches right away.  I paced the first two and put more into laps 3 and 4.  My goal was minimum 20 mpg without killing myself, and that's what I pretty much got.

Photos courtesy of Jesse Miguel, can be found here: https://www.flickr.com/…/89646549@…/albums/72157683278072254
#MissionAccomplished #OOSMTri

The run was where I wanted to push it.  We had a monster hill in the first mile and last mile had a long climb and a short steep hill right at the finish.  I lot of people peter out on the last long climb and that's where I made some ground catching some people in my age group.  I would like to say I passed a guy at the bottom of the last steep hill and cruised to the line, but he picked up steam and shot past me with 25 yards to go.  He was in my age group, too, which kind of sucked.  He said something like "thanks for that last bit of motivation to catch you at the line.  I was running out of steam until you passed me."  Sure thing.  I'm here to motivate!  :)

Photos courtesy of Jesse Miguel, can be found here: https://www.flickr.com/…/89646549@…/albums/72157683278072254
#MissionAccomplished #OOSMTri

Results don't lie.

Yes, that's a 1 by my age group ranking.

Yes, that's my fastest time ever for this swim.

No, I didn't hit 20 mph EXACTLY, but close enough.

Yes, that's my fastest run split for this course ever.

Yes, that's a course PR of 4 minutes from 2013.

Yes, it appears I'm getting faster with age, and I'm not just winning my new age group due to only people getting slower.  :)

Photos courtesy of Jesse Miguel, can be found here: https://www.flickr.com/…/89646549@…/albums/72157683278072254
#MissionAccomplished #OOSMTri

And with that, I leave you with some handy advice from thoughts on the race:

Keys to winning your #OOSMTri #triathlon age group.

1. Good wife to support you, put up with your lifestyle choices and tend to kids on race days so you can focus on your race. 
2. Steady commitment to training and improving year after year. #dontgetstale 
3. Support from #fenix5x #TeamHotShot #garmin #beatyesterday #ucann #gatorade #ASICS
4. Copious amounts of dairy queen ice cream cake leftovers from wife's birthday friday and birthday cake from kids' friend's birthday party the day before race day. 
5. Outlast your mash unit of tri buddies that constantly win the age groups so when they're laid up with injuries you can seize the opportunity. 
6. Bring your wetsuit. Every. Race. You never know when water temp will be 70 degrees on July 9 on an 85+ degree day.