I was looking forward to a big triathlon year in 2018. I move into a new age group this year and I would be heading back to Ironman Lake Placid for my 3rd time and hopefully my 5th Ironman finish. Unfortunately, things are not starting off well. We recently got a new Mini-Goldendoodle named Bentley and I started a new position at work, both of which are vying for more of my personal time. I also started having some pain behind my knee after running around the yard with Bentley. It didn’t bother me too much while training, but after running it really hurt going up and down steps. I decided to lay off of it for a week or so and it got much better.
In January, I had started getting into a regular rhythm of training again. Then my Mom got very sick and was in the hospital for a couple weeks. I lost another solid week of training. Fortunately, she was able to make a miraculous recovery and is now in rehabilitation. I finally started getting back into my training again and I can feel a cold starting out right now as I write this. Lovely.
So, who knows how this year will go. I have a Marathon scheduled for mid-April, Eagleman 70.3 in June, Ironman Lake Placid in July and Peasantman Half Iron in August. I also am reading Matt Dixons’ Fast-Track Triathlete book, which I am going to put to the test given my lack of training time this season. Stay-tuned for more on that.
I also have 2-3 blog posts from last season still sitting in draft-mode which I hope to post soon. Two of them are on our travels to Grand Lake, CO and our Croatia-Slovenia trip, the other is my race report from the inaugural Ironman 70.3 Lake Placid. Hope to get those out soon.
I think I may try to get some more posts out this season, but with less content. We’ll see how that goes.
Last season was a banner race year for me. Heading into Ironman Boulder I wasn’t sure if this would be a continuing trend or become more of a “hangover” season. Training for this race started early in December 2016, but after a nasty bout of bronchitis in February I lost a few good weeks that set me back. Despite the loss, I was feeling pretty good heading into my taper for Ironman Boulder.
I decided to fly out to Colorado about a week prior to the race to acclimatize to the altitude. I spent about 4 days up near Breckenridge, CO and another 3 days just outside of Rocky Mountain National Park in Grand Lake. This gave me a full week at around 8500 to 10,000 feet elevation, which is a few thousand feet above the elevation of Boulder, which is around 5300. I usually don’t have too much issue with elevation, so I figured this could even make things go a little better than normal.
We got down to Boulder on Friday before the race and headed right to registration. Registration and the expo was all centered at Boulder High School, which is also where T2 was. Parking in Boulder was a bit messy. There isn’t much parking on the side streets near the high school, but if you head a few blocks over near Pearl Street there are some parking garages. I love how they make you walk so much at these Ironman events. Like 140.6 isn’t enough?! Downtown Boulder, or rather Pearl Street, is loaded with places to eat and shop. It is great for your support crew to spend time while you are taking care of business.
I shipped my bike via TriBike Transport again. I am still loving this service. I just wish that my local bike shop would become a pickup/drop off point so I didn’t have to drive down to Philly twice to drop off and get my bike. Still It is better than shipping it myself or trying to fly with it. I also shipped a bag of gear which slimmed down my checked bag a bit. I was able to pack some tools, bike bag, spare tires and tubes, etc. I picked that up at the expo on Friday, but left my bike for Saturday when I have to come back for run gear bag drop and then take the bike up to Boulder Reservoir.
Ironman Boulder swim takes place in the Boulder Reservoir which is a few miles Northeast of downtown. The reservoir has been both wetsuit and non-wetsuit legal for races in the past, but those were all in August. This season they moved the full Ironman to June and the 70.3 is now in August. Chances are that it would most likely be wetsuit legal for the full in June unless they had an abnormally hot May-June. I think this year it was around 73 F degrees.
On Saturday morning I dropped off my run bags at the high school and picked up my bike at TriBike Transport in the event expo area. I took it out for a ride along the Boulder Creek Trail which is where the run course would be. I was pretty stoked that there were no big hills on the course. The course was also well shaded and the creek provided some additional cooling as well. The only downside was that I would be running 26.2 miles on concrete. Not sure what that would do.
We then headed up to Boulder Reservoir to drop off my bike and my bike gear bag. Again, Ironman doesn’t think 140.6 is enough so it was a long walk to the transition area to drop off my bike and bag. It was really hot Saturday, reaching upwards of 92 F degrees. Fortunately, it was supposed to be a bit cooler on race day.
There was apparently some practice swims at the reservoir earlier in the week and also one on Saturday too. Which I found out later. Ironman did a pretty crappy job communicating this since I only heard about it afterward. I would have really liked to get an open water swim in since I hadn’t done any this season yet,
Instead of cooking my traditional pre-race Sweet Potato Chick Pea Curry dish, I opted for a Massaman Curry(not very spicy) at Basaba Thai Restaurant in Louisville. It was pretty good and seemed to sit well with me. Later I put together my usual race nutrition of Skratch Labs Hydration, Hammer Perpetuem, Amrita Bars, and a couple Honey Stinger Waffles with Peanut Butter.
On Race morning I downed a quick smoothie and some coffee and we headed to the high school from Louisville around 4:30AM. We ended up parking in one of the Boulder Parking garages(free on Sundays) and hoofing it over to the high school. The Special Needs bag drop was, as usual, a additional hike past the high school and back again to get on one of the shuttle buses to go to the reservoir. The shuttles where pretty quick and free flowing. This was the only way to and from the swim start and back again. My wife had to pack accordingly since she would be there for the swim and most of the bike leg. The bike leg comes through the reservoir for each loop of the 3 loop course.
When we got to the reservoir, we stepped off the bus to an amazing sunrise over the water. It was pretty spectacular. Then it was off to get body-marked, drop off water bottles on my bike and then head to the swim start. I said my goodbyes to the wife and seeded myself at the back of the 1:00-1:15 swim group. Denise then came down along the fencing right next to me for a bit until the race staff chased everyone away. Not sure why though.
The IM Boulder swim course is a one-lap, modified triangle that is swum in a counter-clockwise direction. The entry point and the exit point are about 100 yards from each other. The best thing about this course is that you never have the sun in your face the whole time. The water should usually be a wetsuit swim with the race being in early June, but with the amount of climate change these days, that is not a given.
The start is a rolling start where you seed yourself based on expected finish time. They have a very narrow entry gate that only allows one person through at a time, so every is well spread out. It is kind of nice.
The canon blasted and the Pros were off at around 6:10 am. A second blast went off at 6:15 AM for the Pro women. Then at 6:20 AM, the age groupers started heading into the water.
It took me several hundred meters to get in the groove of swimming since this was the first time in a wetsuit and in open water this year. Eventually, I settled into my normal stroke. Sighting was going pretty well, but the buoys never go by quick enough. The good thing was the altitude did not seem to affect me too much from what I could tell. Others I had spoken with who had done this race from lower elevations said that the swim would be the toughest part in regards to the altitude. I think my acclimatization plan had worked well for me.
I checked my watch a couple times during the swim and saw that I was pretty much on par with my typical Ironman swim pace. The last half mile or so seemed to get a little wavy. Although the waves were coming from the side and back of me, they still were throwing me off a bit. I don’t know what was causing them. The Wind or a safety boat…no idea? Before I knew I was touching the bottom and up and out of the water.
A volunteer had stuck his phone in my face as I came out of the water and I was wondering what the hell we was doing. I ran up the boat launch and almost ran right through the wetsuit strippers. They actually stopped me and I said “Oh yeah I guess I need to ditch the wetsuit?”
The first transition is pretty short from swim exit to when you get your bike. The point from getting your bike off the rack to the mount area is a different story. It is probably longer than the swim exit to the bike rack and it is also uphill. Seems especially long since you have your bike shoes on too.
I ran through the lines of bike bags and grabbed my bag from the volunteer. A quick change into my bike gear and I was off. Denise was standing right at the gate before going into the bike pickup area. I ran over to give her a smooch and was off. Once I got the bike it was a nice longer uphill trip, in bike shoes, to the mount area. Finally off on the bike.
On paper, the course is listed as having 4,436 ft elevation gain. For comparison, Lake Placid is listed as 6898 feet and Mont-Tremblant is 1800 meter or around 5906 feet. Both are well over 1000 feet elevation gain more than Boulder. Also, my Garmin 520 showed an elevation gain of 4944 feet and when corrected on Strava showed 4797 feet.
The course starts at the Boulder Reservoir drive above the bike rack area. It consists of 3 roughly 35-mile loops of the following:
Head South out the Boulder Reservoir gates and make a quick left turn and are immediately met with a short, but steep little hill. A nice welcome for your swim legs to bike legs for the start of the first loop. You then make a right turn onto Jay Road and eventually another right on Route 36. This is a gradual uphill for the next 7 miles until you reach the right onto Neva Road. You definitely want to keep things in check on this section.
From the exit onto Neva Road, left on 63rd Street until you reach the left on Nelson Road is about 7-8 miles of mostly downhill to flat. This section is where you can regain some speed lost from the previous section, so hammer it here.
Next, you will make a left onto Nelson Road and life will suck for the next 5 miles until you reach the St. Vrain Road exit. Especially, when you hit this section for the 3rd time. It is about 500-600 feet of elevation gain each time.
The sections on Route 36 are open to two lanes of traffic. So you basically have the shoulder which seems rather narrow and close to traffic. I also had to go around some cars when exiting the ramps off to Neva and St. Vrain, which was a bit too close for comfort.
The next 10 miles back to the Boulder Reservoir is mostly downhill or flat. Again, here is another place you want to hammer and make up for whatever you lost on Nelson Road.
As you enter the Boulder Reservoir you start to feel a sense of relief knowing you finished another loop, but that is quickly eradicated when you hit the little energy stealing incline reservoir drive. Eventually, you pass the band and fans with some downhill and re-energize a bit. Then, oh no another loop. Ugh.
After three of the above loops, you make a quick left and right instead of the right onto Jay Road again. Then you make a right onto the narrow Boulder Creek recreation trail for a mile and a half which is net uphill. Next, you make a left onto 26th Street and head South. The next 3 miles is a rather technical labyrinth of turns making your way back to the Boulder High School culminating in a total of 113.5 miles of fun. Not just 112, so you get your money’s worth here!
I headed out the gate of the Boulder Reservoir, made a left and immediately hit with a steep little incline. Nice start! What a way to wake your legs up from the hour plus swim where they were just along for the ride. As I showed above, the Ironman Boulder looked pretty tame compared to Lake Placid, Coeur d’Alene, and Mont-Tremblant. It was listed at over 1000′ less elevation gain than the others. The first uphill section on Jay Road and then left on 36 seemed like there was a pretty good headwind to add a little more resistance.
The first uphill section started on Jay Road, and then turned right on Route 36 until it exited onto Neva Road. It was not terribly steep, but just a constant uphill and false flat in some sections. It also seemed like there was a pretty good headwind to add a little more resistance.
The left onto Neva Road until you hit Nelson was a blast. I was hitting high-20’s and 30’s here pretty easily. Weee!!! I was definitely reclaiming some speed in this section that was lost on the previous. I remember seeing my average speed go from 17’s up to 18.5 or more.
Next up was Nelson Road. Ugh. Again, this didn’t seem too bad on paper, but this one really sucked the life out of my legs. Especially after the 3rd time! Nelson also leads to a right turn on Rt. 36, which has a short uphill.
The weather was pretty nice early on. A lot of cloud cover and a cool wind that seemed to always be hitting me head on. As the bike progressed the clouds burned off and the sun started to blast. I think the heat and the Nelson grind took its toll on my legs. I was feeling it towards the end.
My back was extremely stiff the entire bike. It was causing me to have to have to stretch everytime I hit a downhill. I had never had this stiffness before on any of my long training rides. I didn’t understand it. The only thing I can come up with is that I had not done any open water swims in my wetsuit at all this season and perhaps that had caused it.
Our friend Pat, who we were staying with while we were out there, rode her bike out on the course to cheer me on at different points. I wasn’t expecting to see anyone I knew and it surely was nice to see her out there. I went through 2.5 bottles of scratch in two loops and another two on the second loop. I also took on a couple bottles of water from the aid stations too. I had around 3-4 Amrita bars, a Honey Stinger Waffles Peanut Butter sandwich, and a bottle of Hammer Perpetuem. I don’t think I ever finished the perpetuem though. As the temperature rose, I had less and less of an appetite. This probably didn’t help things.
My Stages power meter actually worked this race since it was dry and it didn’t rain. I was able to watch my power numbers the whole bike ride. I was shooting to stay around or under 0.68 Intensity Factor, which would put me under 300 TSS for the whole ride. I was on track and actually dropped off a bit on the 3rd loop. That 3rd loop sucked. Not sure if it was the mental aspect of 3 loops, my screaming back or that the heat kicked up, but I kind of tanked on the last loop. And to top it off, I got stung by a bee that flew down my jersey on the 3rd loop.
If you couldn’t tell, I didn’t really like this course. The course being open to traffic was too close for comfort! There were a couple times where I was stuck behind or had to navigate around vehicles. One time I was actually stuck behind a box truck and was basically drafting it since I could not get around it. Since the course is 3 loops, you have access to your special needs bag 3 times. I guess you can only access it once and then you are done though.
It was such a relief to finally finish the 3rd loop and make the left onto Jay Road instead of a right. The section back to the high school kind of sucked. Riding on the recreation path feels rather odd after being on the road. For some reason it made me not want to go fast. Then it was a series of streets and turns making your way back to the high school which seemed to go on too long. I saw 112 miles come and go and thought “are we there yet?” What the hell?
I finally saw the high school and hit the dismount area. My wife and our friend Pat were standing there. I told them that that was harder than I thought it would be. My wife told me later that I didn’t look good there. Not sure if that was my bee sting or just that I was pretty exhausted.
The distance from the dismount to the high school track seemed really long. Again running in bike shoes on concrete. My feet were also partially numb which actually hurt when I stepped. I dished off my bike to a volunteer as I entered the stadium and then grabbed my run gear bag which was in rows in the track lanes. I stopped a took my bike shoes off since my feet killing me now. Much better.
I entered the tent and took a little longer to get changed into my run gear. It was kind of hot now and I was not sure what lay ahead for me in the run. I finally headed out the change tent, stopped to get re-lubed with sunscreen again and headed out onto the run.
The Ironman Boulder run course takes place entirely on the Boulder Creek Trail recreation path. The good thing about this is that it has a lot of shade and some coolness coming from the creek running right next to it. It also doesn’t have any major hills on it either.
The surface is concrete, which can be rather unforgiving. The course was also open to non-competitors, which could be pretty annoying if you are trying to get a PR. I am not sure if they were supposed to be on there, but no one was telling them to get off.
The course has two out-and-backs, or three, depending on how you look at it. They call it the “Flux Capacitor!” From the start at the high school football field to the first out-and-back is about three miles of slight downhill. Then, you have the first out-and-back which is about 3 miles total. It is a slight uphill, but very gradual.
The next out-and-back immediately follows. This one is about 4 miles total and no major hills here either. There is a little less shade on this stretch too. Then you head straight back to the start and then past for what I would call the third out-and-back. From the point that you turnaround on the second out-and-back to the turnaround on the third out-and-back is about five miles of gradual uphill the whole way.
I started out on the run and saw Denise and Pat standing there as I hopped on the path. My back seemed to be fine on the run and at first thought I might have some running legs. That didn’t last very long though before things started to cramp up. I took my handheld water bottle and filled it with ice and water at every aid station. The legs were obviously not working and I began a walk-run rather quickly.
Immediately, the negative thoughts started to flow. Another DNF? I battled with my head for a while and finally overcame it. I knew I could walk the whole thing, but then I thought about my wife having to stand around waiting for me all day. The first 13 miles was a battle of pushing myself to run, which didn’t last very long. I was so dejected. There were a lot of other people walking too, which made me feel a little better. But that’s not me.
I always feel so unworthy or almost patronized when people cheer for you and you are walking. It is so humiliating. I started playing games of trying to get ahead of some other people. Mostly we were just hopscotching each other all day. Another thing that took my mind off the pain.
Another thing that took my mind off the pain was that the run course was open to non-competitors. There were people whizzing through the athletes on cruiser bikes. Whole families pushing baby carriages. There was barely enough room for two-way runner traffic, let alone regular people lollygagging. I literally had to stop, during a one of those short bouts of actually running, to get around a family walking down the path. If I was actually having a good race and running I would have been pissed. But I wasn’t.
Eventually, I made it back to the start and saw Denise standing there. She had a slight look of panic on her face, wondering what was going on with me. I broke down a little bit thinking I wasn’t going to finish. Once she realized I was basically fine and could at least walk, she quickly said well at least you can walk and finish. I think that put me at ease cause I was more worried about her having to wait around that long. My whole attitude changed at that point. I told her go get some dinner and I would see her in a few hours.
The second loop was more of the same although this time I had a more positive outlook. Yeah no PR this year, but I was going to finish. There was a lot of people partying and having a good time along the trail, so I just took it in and enjoyed the experience. Maybe that sweet smell in the Colorado air had something to do with my change in attitude too, who knows. LOL!
Something went awry with the GPS on my Garmin(920xt) watch at about the 6 mile point that caused it to add a few miles. This really screwed me up cause I always thought I was farther than I was. I was making sure that each mile stayed under 15min/mi, so I would run as much as I could to keep it under that. I actually started to pick it up a bit and was fearing that Denise would miss my finish.
Finally, I passed the finish line for my last out-and-back section. It was just starting to get dark and they were putting the utility lights on. Fortunately, I still have not had to wear a glowstick to this day. The closer I got to the finish, the more I was running. I could feel it now. I ran the last mile straight through to the finish.Where did that come from? Mike Reilly finally got the full phrase out “Brian Schwind from Alburtis, PA…You are an Ironman!” Funny how he got it right on my worst finish to-date…LOL!
I slapped the hands of some random people as I came down the finish chute and shot up 4 fingers as I crossed the line, so someday I can remember my fourth Ironman finish. Not pretty, but got it done!
Overal Time: 14:08:33
The finish line was pretty unimpressive after Mont-Tremblant. What no massage? No Poutine? One thing that was nice was that they didn’t fence off the athlete food eating area, so you could sit with your family or wife to eat. The bad thing was there was no where to sit down and eat either. We had to sit on the grass, which is pretty difficult to get to and up from when you just went 140.6 miles. They also had Domino’s pizza which is so lame. What about giving a local pizza shop some business instead of some corporate slop pizza?
I waddled over to the football field to get my bike and gear bags, then dropped my bike off at TriBike Transport. I love TriBike Transport! We walked down the street to a local pizza shop and bought a couple slices to take home. The walk to the parking garage seemed like forever. I threw my stuff in the 4Runner and headed back to Louisville. Another Ironman down.
I am still mulling over what went wrong with this race. The only thing I can come up with is the heat got to me. Yeah it wasn’t 107 like Coeur d’Alene was, but I also really hadn’t trained much in temps over 80 degrees. In some of my recent training runs after the race where it has been in the high 80-90’s I was really feeling it. My pace was slow and my heart rather was high. The heat also makes you not want to eat much and that is never good.
Although I was not short of breath from the altitude at all, I wonder if it still has some other effects on your physiology that are not as physically apparent. The dryness at altitude can also play a factor too.
Regardless, I don’t seem to do well at early season races, races on the Western half of the US, and races in warmer temps. This was all of the above. Given that, I will take a finish even if it is 14 hours. It was also NOT my A race for the year. Ironman 70.3 Lake Placid in nice cool September is my A race and the last one for the season. I also still have Rev3 Pocono Half as well. Still a lot to look forward too. Thanks for reading!
Week 22 was the 2nd of two solid build weeks. At least it was supposed to be. The middle of the week a good blend of two-a-days mixing up some interval/tempo work with some easier Z2 workouts. I was feeling a little fatigued, but not too bad. Good enough to have some decent workouts with intensity.
We were heading down to Cape May, NJ for the weekend, so I was looking forward to some different scenery for a 4+ hour bike ride. When we arrived on Friday it was quite windy out. I did a easy hour run up and down the streets of Villas, NJ. It is really flat, but the wind provided a little challenge in lieu of the hills.
On Saturday I headed up to the Pine Barrens around Belleplain State Park for my long ride of the week. The roads in this area are either really nice or really bad. The size of the shoulders on the roads make for awesome riding. Some of the roads though are bit in need of repair. The wind showed up again to provide some decent resistance. I stil think that flat courses are not as easy as people think. There is no resting or coasting here. You are just hammering the pedals for 4.5 hours straight! Anyway it was a nice ride.
Sunday did not start off too well. We decided to skip going out for breakfast and I headed to the local Wawa to grab something. I made the mistake of getting this big-ass glazed coffee ring. This really put me down for the count. I decided to delay my long run until we got home since it was still really windy and I was kind of board with all the flat roads.
Unfortunately, I was still feeling crappy when I got home. I pushed myself out the door for my run, but I was struggling to hit 3 miles. I packed it in and decided give it another shot tomorrow. My legs were sore(yes from a flat 85 mile ride!) and my stomach was feeling really nauseated.
So my week ended up being only 12 hours instead of 16. Next week was supposed to be an easier week, so hopefully things will be turning around soon. I am starting wane in motivation here.
I have just returned from another fabulous Winter weekend in the Adirondacks to celebrate the New Year. While I was there I had gotten in some ample cross-training time skate-skiing, hiking and some photography. This outdoor time gave me a good amount of time to reflect upon the last year. I keep hearing others saying over-and-over how 2016 was such a horrible year, but for me, not so much.
You would think that as one gets closer to the big 5-0 that PR’s and things would become less frequent. But my 48th year was full of them. What is up with that? Perhaps the fact that I had well preserved myself well during my 20’s and 30’s may have something to do with that.
December(2015) was full of Winter cross-training in Banff National Park in Western Canada. They had gotten a good amount of early season snow there and Lake Placid had none. We hit the downhill slopes at Lake Louise and Sunshine Village, got some snowshoeing in on the Bow River and a ton of photographing the beautiful Winter scenery on the Icefields Parkway leading to Jasper.
In January, we had plans to spend a week in the warmth of Sedona, AZ but that was cut short due to a blizzard that delayed flights for several days. We still ended up with an amazing, activity packed long weekend there. We got out for some amazing hikes and photography some beautiful scenery. I replenished my vitamin D store with the clear skies and bright sunshine. It was a great reset before turning my attention back to the long Ironman training season that lies ahead.
In February I started up my official Ironman training season with Todd Wiley. I had gotten to know Todd over the last year or so through some of his workshops and Lake Placid training camp and really like his personality. He was a prior pro triathlete and has had a lot of success with some pretty high-level athletes over the years, so I thought I would see what he could do with this old, average dude. My goals for the season was to increase my IM run performance while maintaining my bike and swim and finalizing that with a sub-12 hour Ironman.
In March, I had my first official race of the season, The St. Pat’s Allentown 5k. While it is only a 5k, this would be the first test of my fitness to see what I had accomplished during the last two months. I would also use this as my Lactate Threshold(LT) test for my training. It did not disappoint. I finished with a 1 sec PR of 22:45(chip time) over my prior PR from 2013. 3 years older and getting faster.
In April, I took things up a notch and competed in the local St. Luke’s Half Marathon which I hadn’t run in since 2013 when I ran with my wife. I was planning to run it in 2015, but got a stomach bug the morning of and had to bail. My current PR for this race, and half marathons in general, was from back in 2010 when I finished with a 1:46:41(chip time). I also had challenged my co-worker Steve, who is what I would consider more of a “runner”, to a duel for this race. It was a bit of a stretch, but I thought the extra competition would bring out a little extra in motivation for me. Although I didn’t come close to beating him, I did manage to eke out another PR for myself finishing in 1:45:10 after 6 years. 2 races and two PRs…not too shabby a start to 2016.
Next up was my first triathlon of the season, the French Creek Olympic Triathlon. I had never done this race before, so I didn’t have anything to compare it to. I knew it was a pretty brutal race with a very hilly bike and run, so you could not even compare it to any other Olympic Distance race. I obviously did not PR this race, but I did end up on the podium by taking 3rd in my age group. This was the first podium since my very first multisport race, the Belleplain Duathlon, back in 2008 where I finished 1st in my age group. So now 3 races and 3 top outcomes.
In June I traveled up to Syracuse, NY for the Ironman 70.3 Syracuse triathlon. Another race I had never done before, but was hoping for a good finish here given the prior results so far this season. The race started off well with one of my best half-iron swims and a decent bike leg where I felt I hadn’t “burned too many matches.” The run leg was a different story. The sun came out and the heat turned up towards the end of the bike and my body turned to mush. Reminiscent of the Ironman Couer d’Alene run I fell into a walk-run for the very hilly run course. Ok, you can’t have them all! So with no PR to be had this time, I took my setbacks here and turned it into motivation for the true goal “A” race of the season at Ironman Mont-Tremblant.
July turned out to be a pretty hot month, so I gained some pretty good acclimatization to the heat while training. If Ironman Mont-Tremblant (IMMT) was going to cook me like Syracuse, I was now prepared. Well, as much as someone who does not like the heat can be.
August came around quickly and tapering was in full swing as we made our way up to Mont-Tremblant for the peak race of my year. When race day came I could not have asked for better weather conditions. It was very cloudy in the morning as I prepared to hit the water. A fighter jet buzzed us so close it brought tears to my eyes. Then the cannon blasted and we were off. The rain started during the swim and poured down all day! For me, that was perfect conditions. I was like a pig in the slop.
Due to some choppy lake conditions, my swim was not as fast as I thought it would be, but still one of my faster IM swims. My bike was one of my fastest so far but yet I still held back as I planned to save something for the run. The run was my best ever Ironman run. The rain came down and kept me cool while cranking out some 8:30-9:00 pace miles. I felt amazing the whole time. I blew away my sub-12 hour goal by about 14 minutes and coming away with an Ironman PR of around 50 minutes! I chopped off almost 30 minutes on my IM run time alone. Mission accomplished!
So now 5 races completed for this year and 3 of them were PR’s and 1 podium. What more could I ask for? A fabulous end to an epic season for sure. Proof that aging does not mean you get slower. At least not yet. Maybe by the time I am 50 I can qualify for Kona? 🙂
Usually with the last race of the season comes a little depression that it is all over for another year. I like to schedule something big for after my last race that keeps me on the up-and-up. Just when you think things can’t get any better we headed to Iceland for a two-week journey around the island in a camper.
I let my body recuperate a bit and broke out my camera for an incredible trip. It was the perfect diversion for someone who has only thought about training for the last year. The scenery was out-of-this-world and it was a great end to all the hard work that was put in over the last 8 months. I have been working on a full report blog post on this trip which I hope to be published very soon. Stay tuned for that.
While you would think that was all for this year, I had to do one more race. I signed up for the local South Mountain 10-miler run which was kind of a birthday run for me. I had never done this race before, but it looked to be quite challenging. It starts not too far from the Lehigh Univesity’s Goodwin Campus fields and a makes it was up to the very top of South Mountain, turns around and heads back down again. It is very steep and a big slog. I ended up 40th overall and 6th in my age group. Not a great result really, but I maintained a 8:12 pace which is just a bit off my half marathon pace. It was more for fun so I am not too worried about that.
I concentrated on my photography a bit for the remainder of the year, which tends to play 2nd fiddle to my training. I made a couple trips to Lake Placid and a short trip to Salt Springs State Park(PA) for some photography sessions. I came away with some keepers and also started getting more active with my Instagram feed. I dug back into my photo archives and found some great pictures I had taken in the past that never made it off my laptop.
So now as we head off into 2017 and I set my sights on Ironman Boulder and the inaugural Ironman 70.3 Lake Placid this year, I have great memories looking back on the amazing year that was 2016. Despite what many others have felt. I have so much to be thankful for. I can only hope that 2017 is even half as good as last year.
I can only hope that 2017 is even half as good as last year. Although, it is already shaping up to be a pretty full one. I have several races on the docket and plans are already being hashed out for an amazing trip to Croatia and Slovenia during post-race season. As for goals, Ironman Boulder should be a challenge in itself given the altitude so I am not putting any time goals on myself for that. Perhaps working on pacing myself would be enough. I think Ironman 70.3 Lake Placid may be my A race for the year and I would like to shoot for a half-iron distance PR there.
My other goal for 2017 is to get back to regular blogging here. I have fell off the wagon a bit over the past year so I hope to pick that up again. I have just “cut the cord” and cancelled my cable TV subscription, so besides saving money I plan on spending a little less time in front of the tube.
If you are reading this, I hope you had a great 2016 and a even better 2017 as well. Thanks for reading!
It is hard to believe we actually had two vacations in two consecutive months, but here we are heading off to Sedona, Arizona for a week at the end of January. This trip was actually supposed to happen last February, but we found out our dog Yuki had lymphoma two days before we were supposed to leave so we ended up having to cancel at the last minute. Fortunately, our AirBnB host EllenE, was gracious enough allow us to reschedule our accommodation for this year despite our last minute change. Every host we have met on AirBnB so far has been so great and Ellen exceeded that with her hospitality.
Get Me Outta Here
As we came down to departure date on Friday, January 22nd, a big “Noreaster” snowstorm, named Jonas, was bearing down on the East Coast. It wasn’t predicted to hit until early Saturday after we left, so we figured we were in the clear. We left home around Noon on Friday and stopped in Easton for some lunch before going to the airport. As we were being seated my phone beeped and I recieved notification that our flight was CANCELLED???!! What??!! It was another 12 hours before any snow was supposed to fall and the paranoid United Airlines were already cancelling flights? We sat through lunch speechless and in shock. Something or someone does not want us to go to Sedona.
We got home and started cancelling rooms, airport parking and rental cars, then trying to reschedule flights for after the storm on Sunday. The storm came and unleashed 3 feet of snow on the area. We ended up being glad that we were home and could shovel out of it. It would suck to come home and not be able to get in the driveway. Our roof was loaded up so I had clear some of that off as well.
The airlines would continue to cancel our flights 3 more times until I finally realized it was more of a Newark Airport issue than an airlines issue. I ended up getting flights in and out of Philly leaving on Tuesday afternoon and returning on Sunday. Our 7 day trip was now only 4 days. The weekend was a roller coaster of anticipation as we kept rescheduling and they kept cancelling. I was starting to wonder if this trip was going to happen at all.
Finally, we got to a very mysteriously empty Philadelphia Airport and our flight went off without a hitch. Actually, all our flights from there on out were effortless. We have been pretty lucky with our air travel over the years, so we were due for a bit discourse. If it had to happen this was probably a good one for it to happen. We also ended up pairing our down our baggage to all carry-on suitcase and a backpack so we didn’t have to deal with any checked luggage. This definitely made things easier, but I had to ditch some of my biking gear(bike shoes, pedals, etc) in the process.
We arrived in Phoenix around 10:30-11PM, picked up our Prius rental car and made our roughly two-hour drive to the Village of Oak Creek(VOC) in Sedona by 1AM on Wednesday. We found our cozy little apartment, unloaded our unchecked It is always interesting arriving somewhere new at night, cause it is like big surprise the next morning when you can actually see things.
Despite our late arrival, we were up before Sunrise on Wednesday. Well, my wife was and then she woke me up by pulling the shutters totally open on the window on my side of the bed. I was immediately presented with the “Magnificent Red Rock Views” that the condo is named for on AirBnB. This got me quickly out of Bed.
We walked a couple blocks away to the Red Rock Cafe for breakfast. Breakfast was really good and they were very accommodating. Denise likes to have veggies with eggs in the morning and most places back home look at her cross-eyed when she asks for that. I had French Toast which was very good too. Another older couple near us ordered the Cinnamon Roll which is a claim-to-fame dish there. We found out why when it came. It was the size of a cake! It smelled really good.
We decided to take a walk/hike up to Bell Rock/Cathedral Rock which was only a mile or so away. We walked from our place which added a couple extra miles. Denise was looking forward to feeling the “vortex” energy there but she wasn’t sure if she felt it or not. What I did feel was the warm sun on me which felt pretty good after shoveling snow the past few days. It was a beautiful warm, blue-sky day. Not the greatest for photography, but I didn’t really care.
We stopped at little place called “Taste of Marrakech” on the walk back to the condo. They had some really good hummus and other Middle-Eastern type dishes. I had a Falafel Gyro which was quite tasty and not dried out like some falafel tends to be. It can be like eating sawdust.
For dinner, we went to the famous Elote Cafe. Usually people line up there at 5-5:30PM to eat since it is a first-come, first serve place. We ended up getting there a little later and were able to walk right in and be served. Dinner was very unique and had a lot of corn-related, Mexican-style dishes. I also tried a special House Margherita which was very different from the typical drink and made with their own house-made Tequila. Our waiter was also quite an interesting character as well.
Day 2-Sunrise and Smoothies
So I have been on this habit of waking up earlier in the morning. Well, I kept this going during our vacation which I thought would benefit my photography. My wife is always saying “you can never be a professional photographer since you can’t get up early.” So I decided to prove her wrong. Never tell me I can’t do something. Anyway, I was up early to try to catch a sunrise photo shoot over near Red Rock State Park which is supposed to have good views of Cathedral Rock. Well, it does but unfortunately, a clear sky doesn’t really provide a great photo in the early morning. Shut out!
After my disappointing early photo shoot, we stopped at Berry Devine for a smoothie breakfast. We got some great smoothies and some entertainment to boot. The fellow working there, Dave, was quite an interesting guy and he kept us entertained for our breakfast. They even had an “Iron Man” smoothie which was my favorite. Coffee there was less than exciting, so we stopped at the Java Love Cafe after for some locally roasted beans. Dave also gave us some tips on some local hikes that would get us away from the tourist crowd.
We headed up to Chimney Rock after breakfast and hiked around it and then on to Andante Trail. It was definitely sparse with hikers. The hike Chimney rock was half decent, but the Andante part was less than exciting. It would have probably been better for mountain biking.
For lunch, we stopped at the Mariposa Grill which is perched on a ledge along the highway with amazing views of the surrounding mountains. The place is amazing too. They have a large deck to take in the view which no one was sitting at. We asked to sit outside and they thought we were a little crazy. It was in the mid-60’s and I thought it was quite comfortable. They even turned on the overhead heaters for us. It ended being really nice private dining. The place is fairly upscale so we resorted to just lunches there which were the price of our typical dinner. Food was amazing and the Yuca Fries were out of the World!
Next, we headed into town for some window shopping. One of the annoying things in Sedona is all the outdoor adventure places are fronts for selling timeshares. So when walking by stores you get the line “are you staying in town for the night?” I quickly learned to say no and move on. We then headed up to Fay Canyon for a late afternoon hike. It is a quick hike but we ended up getting up into the canyon when it was dark and we had to partially bushwhack our way off of a ledge. I had my headlamp, but the batteries died quickly. Fortunately, I remembered that I had my trusty iPhone and used the flashlight to light up the trail. It worked great too.
We stopped at the Choclatree Organic Eatery in town for a vegan dinner. It was really good food and their deserts are quite amazing. My only wish was that the portions were a little bigger. If you are looking for some healthy, it is a worth a stop.
Day 3 – Chuckwagon
We were up bright-and-early again and headed to the Airport Mesa Vortex to catch a few sunrise photos. We made a quick stop at Oak Creek Roasters coffee shop to get a little caffeine coursing there my veins. We arrived at the Airport Mesa parking lot while it was still dark out. There were only a couple cars in the small parking lot, so there was no problem finding a spot. While I got my photography gear together, Denise checked out the information sign. I saw there was another girl with asking her a lot of questions. We then high-tailed it up the steep and rocky path to the top of the vortex. The girl and her boyfriend/husband were struggling to stay with us and I could hear them sucking air as I flying up the path. Apparently they are not planning on doing any Ironmans this year. 🙂
We got up to the top of the rock and Immediately claimed a nice little platform and setup my tripod. There were a bunch of younger Asian kids up there in shorts and lighter clothing. It was pretty cool up there and the wind picked up as the morning continued making it even worse.
I ended up kicking over my entire coffee on the ground, which did not make me very happy. The sun eventually worked its way up, but there were no good cloud formations to really gather the color and provide some drama. Regardless I did get a couple ok shots of the valley and rock formations across it. Looking behind us after the sun came up were a couple hot air balloons that I thought might make some good images, but they were a bit too far away.
After the morning photo shoot, we headed back to Berry Devine again for another round of breakfast smoothies. Our buddy Dave was kind of busy this time and didn’t have much time to chat and entertain us. We also headed back to the Java Love Cafe for our morning coffee and latte. Funny how it was the same bunch of people that were in there the previous day too. Definitely a hit with the locals.
Today we had planned to do some mountain biking. My friend Greg had ridden the Chuckwagon trail there in the past and recommended it, so we thought we would give it a whirl. We headed over to Over-The-Edge Bike(OTE) off of Route 89a to pickup some rentals. We had rented bikes from these guys in Fruita, CO a bunch of years ago, so we figured they would be good. And they were. We got a couple nice Trek full-suspension bikes and a rack for the car and we were off to the Chuckwagon trail.
The Chuckwagon trail was pretty awesome. It was fast-and-fun singletrack with some nice views. It was challenging enough, but not too crazy so that Denise was able to enjoy it as well. She wasn’t in super great shape and hasn’t mountain biked in quite some time. It ended up being about 10 miles in one loop. This got us back to the parking lot just in time for some lunch.
We headed to Picazzos for some lunch. Picazzos is a healthier, gluten-free pizza shop and it was fairly busy for a weekday lunch. Denise was excited to be able to have pizza since it was gluten-free. I was psyched because they had Beyond Meat Chicken as a topping option, so I was able to have the Thai Chicken pizza and not have to strip off the animal flesh. Beyond Chicken has a very close texture to real chicken meat, has a better nutritional profile, and is made using pea protein. A great option for those bridging the gap to a plant-based diet. I use it at sometimes when meat is kind of a key element of a dish. Lunch was freaking awesome and we gobbled down pretty much everything. All the calories we burned on the trail were instantly replenished. Better get back out there again.
I had left the mountain bikes on the car rack while we ate lunch, so I was relieved to get done eating. I kept running out to check on the bikes. We then drove back towards Oak Creek for the afternoon and rode up the connector trail around Bell Rock and then eventually to the Llama Trail. The connector trail was a tad bit technical and it was also uphill. There was a lot of on-and-off the bike and Denise was started to get a bit tired…and grumpy. We eventually hit the Llama Trail and that was also a bit challenging. I saw Denise was walking the bike a lot and she was not a happy camper. We eventually hit a shortcut route out and headed back. We took the easy paths and it was mostly downhill to the parking lot after Bell Rock.
We were pretty tired after about 16 miles of mountain biking. We dropped off the bikes and headed back to Picazzos for some dinner. Another good feed fest! After dinner we stopped at the Oak Creek Brewpub and I sampled a couple of their Pales Ales. Denise was having trouble keeping her eyes open so we then headed back to the condo for some sleep.
Day 4 – Road Trip to Jerome
We were up again at 5am on Saturday and made a b-line for Red Rock State Park to hopefully get some good sunrise pictures of Cathedral Rock. Denise dropped me off at the park gate entrance which was closed and it didn’t open until around 9AM. I blindly made way through the park following the river. I searched for a good spot to shoot some pictures of Cathedral Rock with the river in the foreground. It was a bit difficult since I could barely see. I walked and walked some more until finally I found this huge opening where the river which would have been perfect. Apparently it was a bit too perfect. There was another photographer standing right in the middle of the area with one of those old, large format cameras with the black sheet that goes over your head.
I quietly made my way around her so not to startle her. Not sure if she ever heard me since her head was under the sheet. I tried to find a spot up river a bit, but it ended up being too close. I started making my way back again and was kind of throwing in the towel at this point. The lady photographer waved as I passed by her.
I was almost back to the front gate, where Denise dropped me off, when I found the killer spot. Argh!! Despite that the sky was pretty uninteresting anyway. Oh well, maybe next time?
After another breakfast at Berry Devine and some coffee at Java Love Cafe, we took a ride up to the town of Jerome. Jerome was an old Copper mining town that is situated high up on a ridge which overlooks the Verde Valley below. Kind of cool little town with some shops, bars, and restaurants. We cruised through but were really into stopping, so we headed back to Sedona.
We decided to do a short hike to see Snoopy Rock. The trail was called Marg’s Draw and it was pretty close to town. It was actually a pretty nice, easy hike. Perfect end for our trip.
We headed back to Phoenix after our hike and had a nice dinner at True Food Kitchen. We then checked into the Hilton Garden Inn for the night and then back to Philly the next morning.
Despite the rough start, it was a really great trip to Sedona. Our shortened length forced us to make the most of our time. We had some amazing food and adventures. The only thing we didn’t get much of was relaxation, but we really aren’t into that anyway.
Race Start Time(Age Group): 5:45 AM PDT (8:45 AM EDT)
MyAthleteLive Tracking Info
I decided to rent a GPS tracker from MyAthleteLive.com so Denise can more easily plan her day and also so any family & friends can track my progress throughout the day. You can view the live tracking info through the following ways…
An Ironman is such an unpredictable event. You never know what kind of things are going to come your way on race day. You try to mitigate as many possible issues as you can think of, but you can’t control everything. One thing you certainly cannot control is the weather.
Last year I competed in Ironman Lake Placid with the intention of going sub-12 and was faced with a brutal thunderstorm. The race officials eventually forced many people out of the water on their second loop of the swim and subsequently only counted half the swim and no T1 transition times. Since I felt I had lost some time on my first loop of the bike, I went a little too hard on the second loop of the bike to try to gain lost time and ended up hurting myself on the run. While officially my time was under 12 hours(11:52), I know that the real time was still a 12:40.
Heading into this 2015 season I signed up for Ironman Coeur d’Alene with the goal of a sub-12 time again. I have trained all season with this intention in mind too. I chose Coeur d’Alene because of its northern location and typically cooler climate which I prefer. Sometimes when you become so focused on a goal for so long, it becomes hard to give that up and change. Change is never easy.
Today we are faced with temperatures reaching solidly into the triple-digits in Coeur d’Alene, ID on race day. This is unheard of for this part of the country. But, just like when you have a tire go flat or losing your bottle of nutrition, you must adapt. Therefore, my sub-12 hour goal has now changed to more like a sub-17 hour goal, or just plain survival. We can whine and complain about it all we want, but I think a true “Ironman” accepts the challenge in front of him/her and figures out how best to deal with it. The obstacle in front of us has changed, we must figure out how to deal with it. Speed becomes a relative term at this point. It may end up being our most demanding event ever and the one we will never forget for sure.
Dealing with the Heat
I am started thinking about some some tips and things to help deal with the heat, so here they are in no particular order…
Hydrate early & Often – start taking in electrolytes the day before the race as well as race morning. Severly limit or avoid alcohol too. 🙁 I will save that for after the race I guess.
No wetsuit if over 76.1 def F – Although it may be cooler in the morning, if the water temp is over 76.1 you risk dehydration earlier by wearing your wetsuit. Not to mention that you are inelidgable for any AG awards( I don’t really have to worry about this). This was a lesson I learned from my coach who wore his at LP a few years ago and was dehydrated when he got on the run. No sense starting out with a large hydration defic
Extra salt pills or Base Salt – I usually never do anything new on race day, but I just heard about Base Salt from Base Perfomance from zentri-598-christine-lynch-and-time-trial-tips.html” target=”_blank”>Christine Lynch when she was recently on the ZenTriathlon podcast. I did previously use salt caps, but this is absorded quicker through the mouth which I think is more effective. Jury is out on this one, so we’ll see how it works.
Cooling Sleeves – I recently picked up a free pair of cooling sleeves from the Todd Wiley Lake Placid Triathlon camp I attended last month. I didn’t realize how essential these might become to reflecting the sun off my arms and also provide some material to keep moisture close to the skin. I will pick up water at each aid station no matter what and pour it over them and the rest of me.
Nathan Handheld Bottle for Run –
This is another ZenTriathlon tip(I am going to owe Brett some donations after this race). I will keep this bottle filled with ice water at each aid station and slowly drip it over me during the run. The coolness in my hand should also help keep my blood cooled too.
Jump in the Lake?! – The run course at IM CdA is on a path that follows the shoreline of the lake. Perhaps we will be able to just jump in the water every so often and cool off. Not sure if that would break any rules, but it might be an option.
Eat Amrita Bars! – Sorry I could not resist this one! But seriously though…it becomes very difficult to want to eat when it is really hot, but not doing so is a sure way to a serious bonk. Plus, Amrita Bars are even more yummy when they are soft and gouey!